I apologize for the lack of updates. I’ve been tearing my hair out for the last few weeks, whether it was studying for my Teachers College Test, grad school re-applications or recording for the new 7’ and CD.

Despite the stressful last few weeks, I’ve managed to find some time to write.

The recipe was originally made a few weeks back when a friend was down for the weekend; we thought it would be a suitable idea to have a fiesta!

Equipped with our appetites, my friend George’s enthusiasm to learn, Lauren’s great smile and Aarons hunger to perfect the ultimate guacamole, we got to cooking.

This recipe not only feeds a boat load of hungry friends, but makes for great leftovers!

The ingredient list isn’t too hefty and could easily be modified to your liking, however, to keep with my one pot-econosaving on cooking, I encourage you to find the best deals on your produce.

Try not to compromise freshness and taste, though!


3 sweet potatoes
1 red onion
Fresh garlic
1 bell pepper
Note : Try using a yellow or orange bell pepper, rather than a green one ; great sweet flavor!
Fresh cilantro
Two bright green limes
1 brick of extra firm tofu
5 small avocados or 3 larger avocados
Fresh rosemary
Note: Dried works equally as good. If you buy fresh, bash the stocks and herb with the back of a knife to release the aromatic oils for maximum flavor.
Curry powder
Note: I highly suggest a tangy yellow curry, or a fiery red one.
Extra virgin olive oil
The wrap of your choice


Firstly, prep all your ingredients.

Dice your sweet potatoes into bite size pieces
Note: Keep the skin the potatoes, great flavour and its nutritional value will remain
Mince your garlic
Slice your onions
Note: For the oven, slice your onions length wise. You want the onions to hold their shape throughout the cooking. Also, mince extra onions for your tofu mixture
Half and pit your avocados
Dice your sweet pepper


Pre-heat your oven to 350 degrees
Line your baking sheet with aluminum paper
In a bowl, place your sweet potatoes, minced garlic, salt, pepper, curry powder, cumin, extra virgin olive oil and thick onions
Get your hands messy; combine the mixture and place it on the baking sheet
Place your bashed rosemary throughout the mixture so it perfumes your potatoes.
Take one of the limes; zest and squeeze the juice over top the mixture

In this case, I also added some zucchini.



Step two can easily be done if you have a few friends over!

Take your avocados, scoop the flesh into a bowl
Mash the avocados with a fork
Note: I like my guacamole chunky. One can customize the mix and make it smoother
Once properly mashed, add a pinch of salt, pepper and tiny bit of olive oil
Mince your cilantro and place a nice green handful into the mixture
Take your other lime; zest and squeeze the juice into your mixture. If you like it tangy, add more. I prefer a higher tang ratio to my guacamole, considering it will be competing with bold flavours



Dice your extra firm tofu into long strips
Pre-heat your pan, add your olive oil
Gently place your minced garlic, onions and bell pepper into the pan
Caramelize your mixture to maximize on its flavours!
Once thoroughly cooked, add your tofu ; cook the mixture for a few minutes
Add curry powder, cumin, salt, pepper
Let sit until your potatoes are properly roasted!




Take your wrap; put a light coating of guacamole, potatoes and tofu. Garnish your wrap with fresh cilantro and lime juice!


Not only is this recipe extremely easy to make, but very healthy for you! Avocados contain one of the highest fibber ratios to a fruit known. Sweet potatoes are equally as good; considering its high intake of beta-carotene. You can also experiment and I highly suggest adding and spicing up this recipe to your liking ; add some tomatillos to the mixture, replace the sweet potatoes with bright red beats and their beat greens.

You can also make a quick and healthy salsa! I highly suggest using green mangos and blood orange segments.

Questions, comments, concerns, email me at dmaggiolo@gmail.com

Aux Vivres

9:25 pm Saturday night.

Finner “Dom, what are you doing tonight?”

ME “Eh, not much, relaxing.”

Finner “What are you doing Sunday?”

ME “Nothing, jamming.”

Finner “Fucked Up after party, Montreal, tonight, we’re leaving in 10 minutes let’s go!”

ME “Ok!”

9:53 pm Saturday night on the road to Montreal.

Saturday night was insane, I got to see a band I had previously caught Friday night in Ottawa and couldn’t resist seeing them a second time that weekend, Saturday night, considering I didn’t have much to do.

The over all night was great!

Hunger hit us at 3am though, so we opted to hit the only place open on a not-so-busy part of Montreal.

The place was packed, and only one older, bitter man was working. Let me tell you though, he knew how to properly run his greasy spoon dinner.

Dude “Sir, I’d like to buy as man fries as I can!”

Old man “Ummmm, well how much do you want? I can charge you for 20$ worth of fries, tell me what you want.”

Dude “Well, give me as much fries as you can for 10$.”

Old man “You’re never going to be able to eat 10$ worth of fries alone, stupid boy.”

Dude “I’ve got a few friends coming over, her names Mary Jane.”

At the time, we all thought what he said was outrageously funny, maybe we were just hungry or utterly tired, but this “dude” got us laughing.

I was craving a poutine, but didn’t know if the gravy was veggie, so I got someone to ask the old man.

Dude 2 “Umm, is the gravy vegetarian?”

Old mam “What?? Vegetarian?”

Dude 2 “Yeah, like not meat, no meat gravy.”


This man’s mannerisms really made me think of the “soup nazi” from Seinfeld. He just had that appeal and look. But let me tell you, he could handle a deep fryer properly.

Alright, enough of this long, drawn out introduction. Turns out, the next morning we headed to one of the better all vegan “brunch” restaurant in Montreal. A friend recommended eating there so we took a stroll over and arrived.

This place was great! The atmosphere was very open and it seemed to be well run and organized.

Martin recommended the brunch.

I had “Le Complet”

This gorgeous brunch platter featured a sweet potato hash, bright yellow tofu scramble (with onions, curry powder, garlic and crumble tofu), tempeh bacon, a fresh beat-carrot and red cabbage salad all paired with a warm cup of organic coffee; which included a frothy treat of steamed coconut/soy milk.


Over all, the food was great, the staff was welcoming and the prices were decent.

After we ate our meal, we made our way to the take-out area, which featured tons of great vegan pastries! From vegan cheese cake, muffins, cookies, brownies, and so on.

I decided to go with a ginger molasses cookie and vegan chocolate brownie. To my surprise the vegan brownie had cayenne (which is extremely common, and super good for your circulation) and the ginger cookie had fresh ginger in it, which added a GREAT flavour.

The pastries were a tad pricey, albeit worth it in the end, for its taste and home made goodness counter balanced the cost.

Our journey to Aux Vivre was not a let down.

Alright, so here’s a short post concerning sprouting legumes. Let’s keep this easy. Legumes in a vegan/vegetarian diet are extremely popular. Good for you, tasty and inexpensive! Sprouting not only maximizes in its healthy benefits, but makes a cool snack food!

I was inspired by a grade 5 science experiment I did with my class when I was younger. But also revisited it last year while teaching a class of grade 5 students and showing them the basics of life, growth and development of plants. Its simple science, but damn cool!

Here is a simple list in sprouting!


Whole Mung Beans – 1 cup (yields 4 cups sprouted)
Water – 6 cups
Cheesecloth or thin dish towel


1. Wash Mung Beans well and soak them in Water overnight.
2. Drain all of the water from the Mung Beans.
3. Soak cheesecloth or thin dish towel in water and gently squeeze out the water (leaving a little).
4. Place soaked Mung Beans in a cheesecloth or thin dish towel and twist the sides of the cloth together.
5. Place cloth with Mung Beans inside of a container with a lid. Do not use a clear container.
6. Cover the container and keep it in a warm, dark place away from drafts. (Oven, in OFF position works well).
7. Leave the Mung Beans for 2 days checking on them occasionally. If the cloth seems to have dried up, lightly sprinkle water on it to re-moisten it.
8. In 2 days, the Mung Sprouts will be ready to eat, raw or cooked.
9. If you don’t want to use them right away, they can be refrigerated or you can freeze them.
10. Follow the same method for any type of whole beans.

Also, here is a great video showing you how to sprout lentils. They use a metal screen to filter their water, but really, you can use either cheesecloth of a pasta strainer…

The women in the video seems a tad over eccentric about it, but you get the just of it. They are right though, this is such a great thing to try!

So as of late, I’ve been inspired to follow a more raw based diet. Not only are you improving and maximizing your value of nutrition from your diet, but it also equalizes in a more compassionate form of eating. I’m not expert in the raw foods department, but thought I’d splirt out a few words on the advice, information and inspirations I’ve gotten lately.

Now, I consider myself a pretty strict vegetarian, adhering perfectly to my diet and respectively adopting new and creative ways to inspire and enjoy eating a vegetarian diet; So, it was only natural that I try and maximize on my already high intake of raw goods, but more so an in depth way of doing so. I’m a complete amateur to the subject so I did some research and talked to my colleague about it (who is a nutritionist).

A fellow colleague of mine not only inspired me to try various methods in doing so, but also provided me with great knowledge and pieces of advice in following such a diet.

As mentioned previously, I am not a raw vegan, but do take being a vegetarian pretty strictly (as a diet) and thought this would surely not only improve my diet, but make things a lot more interesting.

Here are a few ingredients, foods, and tips you might want to try out day to day. I’ve been doing so and its truly improved my lively hood, my digestion and overall energy level boost.

Now, I’m no nutritionist or fitness expert, if anything, I do this purely out of love and interest for food and health. But maximizing on this sort of diet, has improved my intake in nutrients and has brought a more so primal way of discovering and eating. It not only gives you something to research, but you take the time to really seek out the ingredients and really carefully calculate the things you put in your body (not that I indulge in greasy spoon dinner treats such as my last post, haha).

Here are some of my favourites.

If this interests you, take the time to walk over to a natural food store and ask them about their products, its the best way to learn about new things. My amateurish ways of the raw world has really opened up since doing so!


Goji Berries

Dried berry native to China, used for centuries for their health characteristics, until Westerners caught on to the trend and started marketing them as a super food, which in fact, are amazingly high in countless health properties. My colleague, could not STOP talking about these berries. I got to researching and got my hands on a bag of them.

I was not dissapointed.

Here are the berries in their dried forms, which are the most common way of eating them.


Goji berries contain many nutrients and phytochemicals including


  • 11 essential and 22 trace dietary minerals
  • 18 amino acids
  • 6 essential vitamins
  • 8 polysaccharides and 6 monosaccharides
  • 5 unsaturated fatty acids, including the essential fatty acids, linoleic acid and alpha-linolenic acid
  • beta-sitosterol and other phytosterols
  • 5 carotenoids, including beta-carotene and zeaxanthin (below), lutein, lycopene and cryptoxanthin, a xanthophyll

Culinary uses: As a food, dried Goji Berries may be eaten raw or cooked. Their taste is somewhat similar to that of raisins. Dried Goji Berry is an ingredient often used in Chinese soups.

Here is a great site with tons of information on them!

Flax seeds

I love these little guys, I eat them every single day. In my cereal, in my salads, ground up and put in shakes, thrown in chili, they’re amazingly good for you! My colleague could not emphasis the importance of these little guys. My mom mostly got me into eating them. I always wondered why she ate them so much, until I did my research and thought to try them myself.

These little seeds have grown in popularity, as did green tea, pomegranate juice and pro-biotic yogurt, but seriously, why not go with it? Its easy to use, fairly inexpensive and great for you!

Flax seeds come in two basic varieties, brown and yellow or golden, with most types having similar nutritional values and equal amounts of short-chain omega-3 fatty acids.

According to the Flax Council of Canada website (flaxcouncil.ca) flax has been grown since the beginnings of civilization. Flax is grown for its fibre and its oil-rich seeds. My hunch that flax seed was nutritious proved to be true. It’s rich in protein and contains fibre and essential nutrients, including iron, niacin, calcium, vitamin E and phosphorous.

Flax seed is gluten-free and provides essential omega-3 fatty acids, which studies have shown can have numerous health benefits such as helping to reduce the risk of heart disease, and it also contain lignans, compounds that may help protect against certain kinds of cancer.

For maximum health benefit the Flax Council says you should grind the seeds, because whole flax seed will pass through your system undigested.The seeds can be quickly ground, as needed, in a coffee grinder or small food processor. Ground flax seed can be incorporated into a wide range of foods, such as cookies, pizza dough, pancakes


Dark chocolate


I know, I know, I know, this isn’t really considered a “raw” food. I mean, there really isn’t much processing to make great dark chocolate. I love it! I eat a small piece of it everyday. I tend to stay in the high 80’s (82-87%), such great stuff. It has that dark, bitter, yet rich dark chocolate flavour, while offering some of the highest antioxidants in any food around.


YES, I know! Chocolate?? It has over 30% more antioxidant properties than red wine and 20% more than blueberries. I tend to eat a piece usually after lunch or after supper, but its also great to use in home made oatmeal, home made cereals (RECIPE COMING SOON!)

For maximum intake of its nutritional value and a cool treat, pick up a bag of raw cocoa beans. In my opinion they taste like black olives with the crunch of a peanut and the bitterness of dark chocolate (weird, I know, maybe I’m just insane?). My colleague came into work one day, with a bag of these and introduced me to them. Admittedly, I thought it was sort of crazy at first, but I was extremely interested and curious. We talked about dark chocolate for a bit and agreed that we both enjoy eating eat daily for its high value (highest) in antioxidants (plus it darn tastes good).

He told me… “Listen Dom, I have this bag of raw cocoa beans in my bag, you should really try some”. If you’re feeling adventurous, GIVE IT A TRY!

Also, that coffee grinder will come in handy. Throw a few of those bad boys in with your coffee and it will give it that dark, rich chocolate flavour. SUPER cool. Also great to turn into a powder and throw into cakes, puddings, shakes and soymilk. Give it a try!

I’m still extremely new to this way of eating, but it has really brought an excitement to my already exciting vegetarian diet. My advice could easily be taken with a grain of salt. Do some research, talk to some experts in the field and take a walk to your health food stores and inquirer about some of their products. There are tons of great raw foods to try. Most of which can easily be consumed daily. Keep researching, keep reading and stay gourmet.

Questions/comments e-mail me at dmaggiolo@gmail.com



On a positive note, the gravy is vegan!

If ever you’re in town, let me know, we’ll go drown our sorrows in this amazing four cheesed filled poutine. Not only did I NOT eat poutine before I moved here, it has ever since been on my mind since Michelle brought me to this place and made me taste one of her fries. Now, she is in Florida, enjoying life, MISSING ESD poutine. So Michelle, this post was for you. I miss you and so does your poutine.

Ok, ok, ok…
I know!

It’s been over three months prior to my last update;


I’m still without Internet, however, starting next week, I should be properly installed with the service.

However, I can assure you that I have plenty of great things lined up.

I now live in Ottawa, which explains the lack of updates and communication. So, between the move and getting settled in, it was hard to get things organized.

FEAR NOT, with the time that I wasn’t blogging, I did manage to create some wonderful and exciting vegetarian recipes!

Being away from home (showered with endless ingredients and cooking appliances) made me really re-think cooking, both for myself and for my own wallet.

Growing up in a family who enjoys gourmet foods and great ingredients, I found it challenging to keep eating this way on my newly found independence in the “big city”.

For example, I sure as hell didn’t want to compromise great cheese for its presque plastique counter-part, you know, that cheese you throw in between those two slices of bread to make grilled cheese. Yeah…

Editors note: Ok, ok, ok… Albeit horrible in nutritional value, it is a greatcheese (now I’m purposely exaggerating this folks, HINT, HINT) to use for that “classic” taste every kid longs for.


Now, as I was saying, I found it hard to quit the good stuff, if you know what I mean. I didn’t want to compromise my palette with horrible dog shit, nor compromise my health, HOWEVER, I also didn’t want to severely dent my wallet with an outrageous grocery bill.

“GET ON IT ALREADY, WHAT DID YOU DO!” – harked an impatient voice from a distance.

Ok, ok… It was simple, I started practicing cooking with BOLD flavors,
ingredients and the ONEPOTCOOKING method.

So, I’ll cut to the chase, most of what I’ll be writing about will include methods of cooking in an economical, healthy and exciting way. Cooking and food should be enjoyed by yourself, with your friends and your family, however, it doesn’t meant you have to dull down its flavor merely to save a few $$$. I’ll show you ways to save big, yet cook with big flavors.

Ok, so you get the just of it, save money, big flavors, blah, blah, blah… I know, I’m very repetitive, but bare with me, these simple recipes should hopefully inspire you to try it for yourself!


So, I’ve found an easier way to demonstrate my recipes, rather than confuse you with annoying unstructured paragraphs and sentences, I’ll simplify the means by giving you a step by step with images (and also insert stupid anecdotes)…. (That’s what she said).

This is a great soup for all to try! It’s packed full of rustic, earthy wild mushroom flavor and is super healthy for you. Mushrooms are one of the most nutritional foods to consume, so give them a break and try it out!

First things first, here are the ingredients you will need.

1 large rib of celery.
1 large red onion (I prefer using red, for its color and mild onion distint aromatic onion flavor.
1 large bright orange carrot.
So basically a mere poi. Trio of aromatics.
1 WHOLE head of garlic. (TRY caramelizing the garlic beforehand for an intense sweetness, you won’t regret it).
Fresh sage leaves.
1 zucchini (optional).

Now the important part, the mushrooms!

For this soup, I used a package of button mushrooms, shitake mushrooms and Portobello mushrooms, as demonstrated in the pictures bellow.

Now, this is the CRUTIAL part of the soup, albeit optional (considering the cost of parmesan cheese), it is entirely supported and encouraged to use. This will not only elevate your soups flavor but also give it that unique gourmet flare.

Please follow these steps to encourage proper cooking of the soup, not only is it easy, but extremely aromatic in the making!

First, chop your carrots, celery and onions, as so :

Follow by chopping your garlic

In a large cooking vessel pre-heat your vessel to a medium heat, with extra virgin olive oil.

Then, slowly start sweating your mere poi off, as so:

While this is cooking off, start prepping your mushrooms. Now, there seems to always have the myth with washing mushrooms or not – If they look REALLY dirty, just brush off the dirty, in reality washing them won’t matter (Watch Good Eats, you will know why).

Cut the mushrooms in thick pieces. They will lose water and you still want the soup to have some texture. Basically a nice piece of mushroom in every bite.

Then, thusly add them to the pot. Cook them down, caramelize them, extract all the water from the mushroom, rendering your pot with a lush flavourful deep dark medley of mushrooms.

This should take roughly 10 to 15 minutes on a medium heat, don’t rush it, you will be rewarded with its earthy mushroom goodness.

Next, cut your sage, if anything you can tare it into the pot as followed :

Then add the sage and Parmesan rind to the pot as soon. Let it blend together for another 5 minutes.

Next, add either a home made veggie stock or a mixture of 1/3 orange juice 2/3 water. Enough to cover, maybe just a bit more. You really want to cook it down so that it leaves you with a super flavourful broth. Bring up to a boil and let simmer for 20 minutes on low.

Stir occasionally, make sure it does not stick to the bottom of the pan. This soup is extremely straight forward. It’s extremely nutritious, and you can surely impress your friends with how gourmet it looks. Again, this is all done in ONE pot.

As mentioned, follow the steps, look at the pictures and take your time. This soup is not hard to make, with only simple ingredients, you can make a nutritious, hearty, gourmet soup, all done in ONE POT. This will also freeze well or kept tightly in air fresh containers for a week. Make enough to bring for your lunches, thats the key! You save money and eat properly. All your colleagues or friends will be jealous of you each lunch when you bring this soup to the table.

Keep up to date with my recipes, I will, be posting a lot more frequently considering I’ve been slacking, however, I have been archiving recipes for you and working on some great stuff! So hold tight, I promise you some other great one pot, low budget nutritious meals!

Questions, comments or concerns, e-mail me at dmaggiolo@gmail.com


Ok, so it’s been over 3 months since my last update, I’M SORRY!

I’ll keep this short and sweet. Here are some recipes (WITH images) I will be posting in the new year.

  • Spicy and Tangy Yellow Tofu Curry
  • My Nona’s traditional tomato sauce
  • Earthy Sage Wild Mushroom Soup – With an infusion of Parmesan rind
  • A Vegan Hearty Root Vegetable Stew
  • Roasted Spiced Acorn Squash, mixed with whole wheat pasta
  • A Roasted Leek-Potato-Garlic soup

Also, I will be talking about my obsession of using fresh herbs and a short article on my top 3 favorite eateries in Ontario (when going on tour).