Quick N Delish is a series of convenient, healthy, affordable, environmental and—most importantly—delicious plant-based recipes and cooking videos brought to you by our own Susan Biehn-Smith.
Susan is a retired pre-and post-natal nutrition educator. She is a mother of three adult children and Omee (grandma) to four grandchildren. She helped establish the community gardens in Bracebridge, she loves to putter in the garden growing veg beside her pollinating plants. Susan enjoys playing with recipes, tweaking them to include local grown veggies and beans. She focuses on ease of preparation and superb taste. She encourages you to substitute ingredients using plant-based foods that you have on-hand.
Although her teaching is light and humorous, her message is seriously rooted in concern for the environment and the changing climate.
Let’s Share!
We encourage you to share your favourite plant-base recipes, and we’ll pass them along! Email your recipe to climateactionmuskoka@gmail.com. Is there a particular recipe you’d like to recommend? We also take requests!
Black Bean & Corn Salsa
This Black bean salsa recipe has been a summer staple as a meal or as a potluck offering. I make this dish using my garlic or scapes, fresh herbs and tomatoes. I serve it with a bowl of tortilla chips over a bed of garden greens or on a pita or wrap.
Black bean salsa is a great source of dietary fibre and folacin.
The Recipe
1 can (19oz, 540ml) black beans rinsed and drained
or rehydrated dry beans
1 cup fresh cooked, frozen or canned corn
1 tbsp extra virgin olive oil
2 tbsp lime juice or cider vinegar
2 tbsp finely chopped fresh cilantro, parsley or basil
½ tsp minced garlic clove or 1 tsp finely chopped garlic scape
Optional- ½ tsp of cumin
Pepper and salt to taste
Combine all ingredients in a medium bowl and toss gently. Keeps well in the fridge for 2 days.
Before serving add 1 cup of freshly chopped tomato and/or avocado.
Contributed by Susan Biehn-Smith for Climate Action Muskoka
A sweet treat – Basic Wild Berry Muffins
We have all probably had many rambles down a gravel road or trail, finding nature’s treasures along the way. Mid-summer brings with it wild berries. I often bring a small one-cup container with a lid on my ramble to collect these delicious gifts of summer.
Basic Wild Berry Muffins are a wonderful way to celebrate the berry season and to share your delicious jewels with others.
Wild berries are delicate and need to be handled gently. After picking out all the leaves and stems I place the berries on a plate coating them in 1 tbsp of all-purpose flour. Coating the berries will keep them from bleeding into the batter.
The Recipe
2 cups all-purpose flour
¾ cup granulated sugar
1 tbsp baking powder
½ tsp salt
2 large eggs
¼ cup margarine or butter melted
1 cup milk of your choice
1 tsp grated lemon peel
1 cup fresh wild berries or cultivated berry fresh or frozen
Measure first 4 ingredients into a large bowl. Stir, make a well in the centre.
Combine the next 4 ingredients into a small bowl. Add to well.
Fold berries in very gently until just moistened. Fill 12 greased muffin cups ¾ full. Bake in a 375-degree oven for 15 to 20 minutes or until wooden pick inserted in the centre of a muffin comes out clean.
Let stand in pan for 5 minutes before removing.
Makes 12 muffins.
Contributed by Susan Biehn-Smith for Climate Action Muskoka
Southwest Quinoa Salad
Susan Biehn-Smith of Quick N delish writes, ‘Enjoy a delicious quinoa salad with black beans, corn and colorful peppers. This plant based salad is a full meal and a great accompaniment to a grain bowl. Quinoa takes no time to cook, less than rice. This grain is high in fiber is a good source of protein and gluten free. Quinoa is starting to be grown in Ontario and the prairie provinces.’
Easy Lentil Shepherd’s Pie
Episode 5, April 2021 — view printable PDF Easy Lentil Shepherd’s Pie
Quick N Delish: Episode 5 — Easy Lentil Shepherd’s Pie. This plant-based main is a Biehn Smith family favourite. It has tender lentils in a rich gravy, topped with creamy mashed potatoes and baked until bubbly. It’s also very substitution-friendly. Frozen vegetables and whatever you have in your fridge work really well too!
Recipe PDF Easy Lentil Shepherd’s Pie. Video recorded April 2021.
Carrot Muffins
Quick N Delish: Episode 4 — Carrot Muffins. This is Susan’s favourite carrot muffin recipe.This hearty carrot muffin is a terrific grab-and-go for all ages, including babies over eight months. It’s moist and nutritious and freezes well. For more protein, add 3/4 cup of chopped and toasted nuts. Made with Canadian carrots, applesauce, oil, flour, local eggs and craisins.
Recipe PDF Carrot Muffins. Video recorded March 2021.
Bean “Meat” Balls and Spaghetti
Quick N Delish: Episode 3 — Bean “Meat” Balls and Spaghetti. This is a delicious flavourful plant-based Bean “Meat” Ball recipe served with spaghetti. Recipe PDF – Bean “Meat” Balls and Spaghetti. Recorded March 2021.
Caribbean Chickpea Curry with Potatoes
Quick N Delish: Episode 2 — Caribbean Chickpea Curry with Potatoes. Recipe PDF – Caribbean Chickpea Curry with Potatoes. Recorded February 2021.
“Made this and loved it” – Len
Vegetable Soup with a taste of Tuscany
Quick N Delish: Episode 1 — Host Susan Biehn Smith shows us how to prepare a delicious soup using fall or winter pantry vegetables. Susan shares her successful experiences growing vegetables as well as easy ways to preserve and capture summer flavours. Recipe PDF – Vegetable Soup with a Taste of Tuscany. Recorded January 2021