Amy Longard | Plant-Based Nutrition, Culinary & Wellness Consulting

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Aloha from Maui!

January 03, 2015 by Amy Longard
                                                                              A shot from our walk home at dusk in Kihei, Maui. 

                                                                              A shot from our walk home at dusk in Kihei, Maui. 

January 03, 2015 /Amy Longard
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This was my delicious lunch from a few days ago. It contains brown rice (under all the other things), garlicky roasted brussels sprouts, thinly sliced red cabbage, spicy peanut tofu, pumpkin seeds, and lemony avocado & turmeric dressing. If you want to build your own bowl, here’s my formula on how to do it: GRAINS: I cook a big batch of grains such as quinoa, wild rice, brown rice, millet, etc. It wouldn't be unusual for me to make an upward of 5 - 6 cups (cooked) grain to have on hand for the week. This is the base of the bowl. PROTEINS: I regularly soak dried pulses such as dried beans or chickpeas in water overnight and then cook in my pressure cooker (you could use Instant Pot or boil on them on the stove top too). When I do this I end up making A LOT. Usually, 6 - 8 cups cooked and freeze whatever I don't need for a later date. If you don't want to work with dried pulses, you can always go with canned beans, chickpeas, & lentils. Other great proteins are tofu (firm unflavoured or firm smoked tofu) and tempeh. My fave recipes are @minimalistbaker peanut tofu and peanut tempeh recipes. So so good! VEGGIES: I'm a fan of either roasting or steaming any combo of sweet potatoes, broccoli, beets or cauliflower. I will also finely slice cabbage, grate or chop carrots, chop up celery, radish and cucumber. I may also add in kale, spinach, arugula, or whatever green I have on hand. I also try to add fermented veggies like sauerkraut and kimchi. Basically anything goes! Use whatever you have or use whatever veggies you like. DRESSING: This where the magic happens. ✨ For any dressing you want a base of healthy fat + acid. Fats can include nut or seed butters, extra virgin olive oil, avocado or 🥑 oil. Acids are vinegars, lemon or lime juice. To enhance the flavour herbs & spices like fresh or dried garlic, ginger, 🌶, turmeric, parsley, cilantro, etc. Also, salt (or tamari), pepper and a little maple syrup can help boost flavour! ASSEMBLY: I generally start with ~1/4 - 1/2 cup of cup both grain and protein, and basically add as many veggies as I can, and top with nuts, seed, or sprouts. Add the dressing just before eating & enjoy!
When I first started my business I rarely mentioned the v-word (vegan, that is). Honestly, I still don’t because I’m not really a fan of labels in general. The word “vegan” can be a hard stop for many people for a variety of reasons. But to be honest, since starting my business I’ve had the opportunity to connect and work with the most wonderful people. I’ve experienced positivity, curiosity and excitement about exploring and trying vegan foods! Believe it or not, most people share the values associated with veganism. Most people love animals (or at least wish no harm upon them). Most people want to be kinder to Mother Nature. Most people are deeply compassionate and believe that all living being are equal and deserve to be treated as such. . I’m so incredibly lucky to work with others- whether they call themselves vegan or not - who share the same values. Yesterday was #worldveganday and I want to celebrate that and also those of you (clients, friends & colleagues) who’ve been part of this amazing journey and helping to bring the values of veganism to the mainstream. You’ve proved that caring is cool and that compassion has no boundaries. . I was a day late for #worldveganday, but I’m not going to miss the opportunity to pull an old photo from the vault for #flashbackfriday . This was taken a few years ago when I was in Ireland working for Andrea of @bodybalanceyoga’s Retreat. I was hiking near a monastery and saw this horse (who is the closest thing I’ve seen to a real life unicorn). He was happy and free, roaming the fields and being majestic. Obviously I had to snap a pic! If you swipe left you’ll also see the most adorable video of some donkeys I encountered on that hike. They were all rescues from not-so-pleasant circumstances and were living out safe and happy lives in a sanctuary. How cute are they?? . Wishing you all a great Friday and happy weekend. ✌️💚🌱🦄🐴
Is anyone else obsessed with pumpkin & squashes these days!?!🎃 I made this delicious pumpkin spice loaf over the weekend for a retreat at @yogaattic. After sharing this photo in my insta-stories I had tons of requests for the recipe. . This is a @thesimpleveganista recipe but I made a few little swaps to create a whole foods, lower sugar version of this already awesome recipe. . I followed the recipe very closely but here are my notes & modifications: -I used spelt four. -I used homemade pumpkin purée from roasted pie pumpkins. -Switched in 1/2 maple syrup instead of sugar & mixed in the maple syrup with the wet ingredients. -Swapped out the oil, and added in 2 "flax eggs". To make a flax eggs you simply add 2 tablespoons ground flax to 6 tablespoons of water. Mix together and let it sit for a few moments to thicken. When mixing the wet ingredients add in the flax egg. It'll help bind the loaf. -Omitted the 1/3 cup of water/non-dairy milk. It was not necessary due to the changes listed above. . For the full recipe, search for “classic pumpkin bread” on the @thesimpleveganista’s site. You will love it! 👌
If you’ve been following my insta-stories you might have seen my adventures (with my mom/sous chef @donnalongard) in Muskoka this past weekend. I was hosting a heart healthy cooking lesson for @williamscardiology clients in Bracebridge. The fall flavoured fare included a lentil, pumpkin & kabocha squash shepherd’s pie, a seasonal slaw with cabbage & kohlrabi, carrot cake baked oatmeal (inspired by @ohsheglows) and pumpkin spice nice-cream. I have to say, the excitement and enthusiasm of those who attended the demo blew my mind. Nearly 160 people showed up -some from more than an hour away - to learn about whole food plant based cooking. I spoke to many of the participants before, during and after he demo and they shared wonderful stories of health transformations from participating in Dr. Willam’s programs. Food really is medicine, and it’s amazing what can happen when you commit to yourself and start filling your plate with plants. To learn more about Dr Williams’ lunch and learns, check out his website: williamscardiology.com
It’s my birthday today and I plan to stay silent the next 24 hours. I’m taking a vow of silence as part of #Voiceless4AnimalJustice which is a crowd funding campaign to support @animaljustice_ mission to combat animal cruelty & transform the legal system and political system to increase protection for animals in Canada. . I will not be speaking today to bring awareness to the sentient beings who cannot speak up for themselves. Sadly, Canada has some of the worst animal protection laws in the Western World, and since animals have no voice of their own the team at Animal Justice (staff, pro bono lawyers, countless volunteers & supporters) are working hard to make sure their interests are represented. . As a dog owner and lover of all animals, this is incredibly important to me. If you are compelled to support Animal Justice and the amazing work they do, please either donate to my campaign page (link in my profile @amylongard) or visit @animaljustice_ on Instagram. Together we can make a huge difference in the lives of our animal friends. ❤️🐈🐕🐖🐏🐑🐐🐪🐄🦈🦔🐁🐇🕊

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Plant-Based Nutrition, Culinary & Wellness Consulting based in Ottawa, Canada.