Dreaming of Summer Ice Cream Sandwiches

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The grey clouds seem to have completely taken over the skies of Vancouver. It’s cloudy, rainy, cold and blah grey. And it’s been like this all week. You might ask – isn’t it always rainy in Vancouver? While our winter can be rainy, our spring and summer are usually bright and sunny. But it’s cold and yucky out. I’ve been wallowing in the lack of blue skies, seawall running, warm wind in my hair bike riding and vitamin D. Mother Nature has graced us with a few gorgeous sunny days, but it seems to only be an amuse bouche and I want more.

To get into the summer spirit, I sprinted to the first summer Trout Lake Farmers Market like all eager locavores ready to indulge in the tastes and flavours of summer. My dreams of farmers’ tables piled high with strawberries, blueberries and juicy peaches were a little far fetched. It’s not truly summer yet. Of course, I wasn’t disappointed in the local goodness available, but I do daydream of the sweet fruit delights that summer brings.

While I patiently wait for the sunshine and busy bees to bring us those delicious local berries and juicy apricots, I daydream of tasty memories from my travels in tropical countries. Slurping the fresh juicy flesh of sweet mangoes and licking creamy smooth coconut ice cream come to mind. To beat the rainy blues, I decided to combine these flavours for a tasty treat that’s bound to feel like summer before the sun’s even here for good! While we don’t grow mangoes here in Canada, they are in season elsewhere, abundantly available and deliciously sweet. Perfect for a pre-summer treat.

Dreaming of Summer Ice Cream Sandwiches
Makes 12 treats.

Mango Coconut Ice Cream
3 cups mango, chopped (about 3-4 mangoes; I prefer the sweet Ataulfo mango, but frozen mango works well too)
½ cup sugar
400mL can coconut milk
2 tbsp lime juice

Prepare your ice cream maker by freezing overnight or longer so it’s frozen solid and ready to make delicious ice cream.
Puree chopped mango with the sugar in a food processor or blender until smooth. Transfer to a large measuring cup or bowl. Stir in coconut milk and lime juice. Pour the mixture into the ice cream maker and follow the manufacturer’s instructions for freezing. This usually takes about 25-35 minutes. If the ice cream is still quite soft, place in the freezer for a few hours to firm up. The ice cream can be made a few days ahead if desired. Simply remove the ice cream from the freezer about 15-30 minutes before assembling the sandwiches to allow the ice cream to soften so it’s easy to handle.

Molasses & Ginger Cookies
You’ll need about 24-30 cookies. Feel free to use your own favourite gingersnap cookie recipe. This is one of my favourite gingersnap cookies because it’s a mix of traditional gingersnaps and gingerbread molasses cookies. This recipe is slightly modified from Whitewater Cooks with Friends cookbook. If you don’t have a copy of this cookbook already and love delicious food, it’s a must have. You won’t be disappointed.  
1-1/2 cups whole wheat pastry flour (regular all-purpose flour is fine too)
1 cup brown sugar
1 tsp baking soda
1/4 tsp salt
1 tsp ginger powder
1 tbsp fresh gingerroot, peeled and finely grated
2 tsp candied ginger, finely chopped
1/2 tsp ground cloves
1/2 tsp finely ground black pepper
1/2 cup butter, melted and cooled
1 egg
3 tbsp molasses
3/4 cup large flake oats 

Preheat oven to 350°F. Line baking sheets with parchment paper.
In a mixing bowl, mix the flour, brown sugar, baking soda, salt, all gingers, cloves and black pepper. Add melted butter, egg and molasses. Beat well. Add oats and stir just until incorporated.
Drop by tablespoon onto prepared baking sheets about 2 inches apart. Using the bottom of a glass dipped in sugar, flatten cookies to 1/4 inch thickness.
Bake in preheated oven for 10 minutes. Let cool and transfer to cooling rack to cool completely. I like my cookies soft for ice cream sandwiches, so I slightly underbake them. You can easily increase the baking time to 15 minutes if you would like a crisper cookie.

Ice Cream Sandwich Assembly
Match closely sized and shaped cookies into pairs to create your ice cream sandwiches. I usually like to prepare my ice cream sandwiches a few hours before sharing them so the cookies have a little bit of time to soften. You can also prepare and enjoy immediately. Once cookies are paired up, scoop a big scoopful of slightly softened mango coconut ice cream between 2 paired cookies and press lightly together. You can use the side of a knife or back of a spoon to smooth out the sides if you like. If you are preparing them ahead of time, place assembled sandwiches on a parchment paper lined baking sheet and freeze for a couple of hours.

Bring on Summer!

Fresh Sheet…Asparagus

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Nothing says spring like the earthy, sweet taste of asparagus. These brave spears burst through the soil as the weather warms, unlike the shyly unfurling fiddlehead or the quietly persisting leafy greens.  Their flavour and delicate crunch awakens our palettes, lulled into submission by an endless parade of root veggies. Their very green-ness makes me ever more excited for all the tasty treats to come.

Like many greens, asparagus is rich in folate for a healthy nervous system and vitamin K for healthy blood clotting and strong bones. However, asparagus is also a good source of glutathione, which is a energizing anti-oxidant. No matter how nutritious asparagus may be, it is the sheer pleasure of eating it that excites us again and again.

To buy asparagus, look for bright green stalks and tightly closed tips. The stalks should be straight and firm with minimal white ends. That bargain asparagus in the supermarket? By the time you snap off all the woody end, it isn’t such a bargain. When you can find it, hand-harvested asparagus will be all tender stalk, the perfect showpiece for your spring feast. Store fresh asparagus by wrapping the bottom of the stalks in a damp paper towel and refrigerate in a plastic bag. Use within a day or two as asparagus degrades quickly.

To use, snap off the end where it naturally breaks and rinse well. Asparagus is delicious grilled, roasted, sautéed or when it is really fresh, in a beautiful salad. We also published a delicious asparagus risotto recipe earlier this spring. Enjoy!

Shaved Asparagus Salad with Beets and Hazelnuts

This salad is spring on a plate. The subtle sweetness of local asparagus (don’t bother with this recipe out of season!) paired with the earthiness of fresh thyme, a bright splash of citrus and rich hazelnuts is delivers all that is best about the season.

Serves 2 or 4 as appetizers

1 lb local asparagus, washed (do not trim dry ends)
1 lg (or 2 small) beets, peeled and trimmed
1/2 c hazelnuts
1 cup chèvre or 1/2 cup crumbled blue cheese (optional)
1 tbsp lemon zest

1 tsp fresh thyme leaves
2 tbsp fresh lemon juice
1 tbsp extra virgin olive oil
1/4 tsp salt
pepper to taste

To shave asparagus, start by snapping off the heads of asparagus and setting aside. Keep dry ends so you have a handle for shaving – don’t use in salad. Use a very sharp peeler and, holding on to dry end, peel thin ribbons off the asparagus. The longer the asparagus is, the more the ribbons will turn out like pasta. Set aside.

Use the peeler to shave beet ribbons or use a spiral mandolin to make long, spaghetti-like strands. Arrange the asparagus, beets, cheese (if using) and hazelnuts on plate. Sprinkle lemon zest over the veggies.

Meanwhile, shake up remaining ingredients in a jam jar and pour over salads. You may make the dressing ahead of time but the salad is best prepared fresh.

Fresh Sheet…Chickpeas Part III

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When the weather warms up, I can hardly resist the urge to eat mezze-style: a patio in the sunshine, assorted delicacies to nibble at one’s leisure, delicately arranged on a platter and supplemented by perhaps a glass (or two) of chilled rose.

This salad blends all the elements of spring – the brightness of citrus, the earthiness of chickpeas and tahini, the vibrant green of pea shoots and parsley and the sharp, cleansing bite of radishes. Enjoy in good company and linger for the afternoon…

Middle Eastern Salad with Chick Pea Croutons
Makes 4 small salads or 2 meal size salads. 

1 cup pea shoots
1 cup cherry or grape tomatoes, halved
½ cup kalamata olives
1 cup parsley leaves
1 cup sliced radishes
2 cups chopped cucumber

2 tbsp extra virgin olive oil
2 tbsp freshly squeezed lemon juice
1 tbsp tahini
1 clove garlic, crushed or finely minced
salt and pepper to taste

Prepare the chick pea croutons (see recipe below) and set aside. Toss the first 6 salad ingredients together in a bowl. In a jam jar or sealable container, mix remaining ingredients together. Dress the salad right before serving and top with croutons. Croutons and dressing can be made up to 3 days in advance; note that garlic flavours will intensify as dressing rests.



Chickpea Croutons
1 medium carrot, grated
1 large clove garlic, finely minced
1-1/2 tsp cumin
1/2 tsp cinnamon
1/2 tsp turmeric
1/2 tsp coriander
1 tbsp extra virgin olive oil
1 tbsp lemon juice
2 tbsp water
1-19 oz/540 ml can chick peas, drained and rinsed or 2 cups of cooked chick peas
1/4 cup hemp hearts
salt and pepper to taste

Preheat oven to 400°F.
In a food processor, combine grated carrot, spices, olive oil, lemon juice and water. Pulse until carrot is coarsely pureed.Add chick peas and hemp hearts and pulse a few times to combine ingredients, but not puree the chick peas. Season to taste with salt and pepper.
Create croutons by forming about 2 teaspoons of the chick pea mixture into balls or square shapes. Place on a baking sheet lined with a silicone nonstick mat or parchment paper. Bake until golden, approximately 30 minutes, turning baking sheet once through baking. Allow to cool.

Fresh Sheet…Chickpeas Part II

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It’s snack time!
As dietitians, people often ask us if snacking is healthy and what truly constitutes a healthy snack option. The North American style of eating has made snacks the fourth meal and now must of our calories come from snacking. But it’s important to remember that snacks are mini meals, not a whole chip bag! Snacks are meant to energize and satisfy us between meals, but not necessarily be another meal. When it comes to snacks, it’s all about what you eat, how much you eat and why you’re eating (are you truly hungry, bored or just cause).

Snacks are healthy options when they are high in nutrition and energize our bodies and mind. Many of us look for full flavour and texture in snacks, so we’ve got some tasty ideas that will satisfy your belly and tastebuds. Roasted chickpeas make a nutritious option because they are are high in fibre and offer some protein and iron too. And of course, they are super tasty! Roasted chickpeas have a chewy and crunchy texture that’s fun to eat. Whether you’re craving something sweet, savoury or spicy, we’ve got a recipe to suit your tastebuds. These delectable snacks are perfect for packing in lunches, nibbling at a party, as an appetizer or enjoyed while cheering on your favourite sports team. They are simple to make and can easily be prepared a couple of days ahead.


Spicy Thai Roasted Chickpeas
1-1/2 cups cooked chickpeas or 14oz/390mL can chickpeas, drained and rinsed
1 tbsp oil
1-1/2 tsp Sirachi sauce or rooster sauce
2 tsp lime juice

See roasting instructions below.

Sweet Cinnamon Roasted Chickpeas
I’ve tried a variety of sweet flavoured roasted chickpeas and this recipe is my favourite. This delicious mix of ingredients was created by Sarah Matheny from Peas and Thank You.  
1-1/2 cups cooked chickpeas or 14oz/390mL can of chickpeas, drained and rinsed
2 tbsp maple syrup
1 tsp oil
1 tsp apple cider vinegar
pinch of salt
1/4 tsp nutmeg
1/2 tsp ginger
1 tsp cinnamon

See roasting instructions below.


Rosemary Lemon Savoury Roasted Chickpeas
1-1/2 cups cooked chickpeas or 14oz/390mL can chickpeas, drained and rinsed
1/4 cup lemon juice
1 tbsp olive oil
1 tbsp fresh rosemary, chopped
pinch of salt

See roasting instructions below.

Roasting Chickpeas Instructions:
Preheat oven to 375°F. Line a baking sheet with parchment paper or grease with a little oil. In a large bowl, combine chickpeas with flavourful ingredients and toss to coat well.
Spread chickpeas on prepared baking sheet and bake for 35-45 minutes, stirring half way through. Allow to cool slightly before eating. Store in an air-tight container and enjoy within 2 weeks.

Vote for the Fresh Sheet on HuffPost!

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We are so excited! Our vegan panna cotta with cardamom spiced rhubarb compote is a finalist in the Best Rhubarb Recipe contest on Huffington Post. If you love it (and us! We love you!), please vote for us…to do so, click on your desired star rating and then hit vote. 

More deliciousness to come this Friday,
The Fresh Sheet Gals 

Fresh Sheet…Chickpeas

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If I was stuck on a deserted island, one of the three foods I would bring with me is chickpeas. Their creamy, rich flavour carries hints of nuts, yet is mild enough to compliment a variety of dishes. You can think of chickpeas as the versatile “chicken” of the legumes world. They can be enjoyed in salads, soups, dips and stews. And when spiced and roasted, they also make tasty snacks.

Most people have tried red kidney beans in chili and but shy away from all other legumes. But chickpeas have a firm buttery texture that’s way more enjoyable. Also known as garbanzo beans, these little morsels are full of goodness. High in fibre, a whopping 11 grams per 1/2 cup, chickpeas also provide a good source of plant-based protein, iron and phytonutrients like antioxidants and phyto-sterols. Research continues to indicate that we should be eating more plant proteins like chickpeas. In fact, in the Food Habits in Later Life Study, legumes were the only food type that were significantly associated with healthier aging. Eating legumes reduces risk of chronic disease and is beneficial for the health of our planet as well as our bodies.  Even more importantly, legumes such as chickpeas keep our energy levels up and keep us feeling full and satisfied. However you look at it, chickpeas are well worth trying for their taste and nutrition.

As a lover of good food, I’ve visited many a restaurant in Vancouver. Chickpeas don’t always end up on the menu, but Campagnolo had it right to include a decadent dish on their menu – Crispy Ceci. Ceci meaning chickpeas and crispy meaning just that… crispy! This dish doles out layers of delightful flavour: crispy, creamy chickpeas; spicy red chili peppers, peppery arugula and refreshing lemon and mint. Inspired by the flavours in this dish, I recreated my own version for you to try.

Crispy Ceci
Makes 4 servings

2 tbsp olive oil
2 cups cooked chickpeas – see instructions below to soak and cook chickpeas or use a 19oz/540mL can of drained and rinsed chickpeas
3 cups baby arugula – you can also include greens like baby spinach or baby romaine
1/4 cup fresh mint, torn into pieces
1/4 cup Italian parsley, chopped
1 tsp chili flakes
zest and juice from 1/2 lemon
salt to taste

Dry drained or cooked chickpeas on paper towel.
Heat the oil in a large skillet or frypan over medium-high heat. When the oil is hot, add the chickpeas and cook, tossing the chickpeas often until browned and crispy, about 6-8 minutes.
Meanwhile, in a large bowl, toss together the arugula, mint, parsley and lemon zest. Add the hot chickpeas, lemon juice, chili flakes and salt to taste. Toss well and serve.

Cooking Dried Chickpeas
One cup of dried chickpeas will make about 2 to 2-1/2 cups of cooked chickpeas. Chickpeas must first be soaked before cooking. Place dried chickpeas in a saucepan and cover with water. Allow to soak for at least eight hours or overnight. The longer you allow the chickpeas to soak, the less time they take to cook. Once soaked, drain and rinse chickpeas. Return chickpeas to saucepan and cover with at least 3 inches of water. Bring to a boil. Skim off any foam as it appears. Reduce heat and simmer until chickpeas are tender, about 45 minutes to one hour and 15 minutes. Drain chickpeas and allow to cool. They are now ready to enjoy or add to your meals.

Fresh Sheet…Spot Prawns

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It’s Spot Prawn season here on the West Coast of BC. You might ask what’s the big deal, I can get prawns any time of year. Well, I say you haven’t eaten a prawn until you’ve tried the BC Spot Prawn. These prawns are truly fresh at this time of year! Spot prawns are only available fresh off the boats for about 6-8 weeks starting in early May. So, now is the time to enjoy these tasty morsels fresh from the local fishing boats. Spot prawns are like no other prawn. They have a sweet flavour and delicate texture that makes them unique and scrumptious. They are a gorgeous pink colour and like their name, have a distintive spot on their shell near the tall. Even better, spot prawns are an ocean-friendly seafood choice. They are given the Green Best Choice by SeaChoice because they are trap caught with little habitat destruction and bycatch, fast growing and well-managed fishery. The West Coast will be celebrating these delicious morsels starting this Saturday, so you too can join in the fun at chef competitions, local restaurants and fish markets.

I like my spot prawns simply prepared to fully enjoy their delicate flavour and texture. Try them sauteed with a little olive oil, butter and minced garlic. Another favourite way to enjoy prawns is in sushi. Making sushi from scratch is a fun task to master, but can be a little time consuming. For my love of sushi and spot prawns, I was inspired to create a quick and easy sushi salad that I could make in the comforts of my own home. I dressed the salad with a sweet and tangy citrus dressing similar to Ponzu sauce that compliments the sushi flavours well.


Sushi Salad Bowl
Sushi salad can be served with the rice warm or chilled. Create it on a Sunday night and divide into containers for a couple days worth of lunches.
Makes 4-6 servings

2 cups brown rice
3-3/4 cups water 
1 cucumber, quartered
1 carrot, coarsely grated
1 avocado, cubed
2 nori sheets, cut into cubes
1/4 cup toasted sesame seeds
4 tbsp freshly squeezed orange juice
2 tbsp freshly squeezed lemon juice
2 tbsp soy sauce or low sodium soy sauce
2 tbsp seasoned rice vinegar
2 tbsp brown sugar
1/2 to 1 pound of fresh Spot Prawns, shells removed and tail left on

Combine water and rice in a heavy saucepan and bring to a boil over high heat. Cover, reduce heat and simmer gently for about 45 minutes or until all water is absorbed. If serving this salad chilled, allow rice to cool slightly, and then spread rice out on a baking sheet and cool in the refrigerator. If serving warm, fluff with a fork and cover with a lid to keep warm.
In a serving bowl or platter, combine rice, cucumber, carrot, avocado and nori seaweed. If you like your nori seaweed crunchy, add it just before serving.
To make the dressing, combine orange juice, lemon juice, soy sauce, rice vinegar and brown sugar in a bowl. Whisk until sugar is dissolved. Drizzle over salad and toss to mix gently. Sprinkle with sesame seeds.
Heat a little olive oil in a saute pan over medium heat. Add the spot prawns and saute until prawns are opaque and pink, about 2-3 minutes. Top sushi salad with sauteed spot prawns and enjoy.
For a vegetarian version, substitute the prawns for stir-fried tofu or edamame beans.