Topped with tasty fruit, this protein packed pudding is a winner! Prep Time: 10 minutes & 4+ hours to set Serves: 2 Main Ingredients: 1 cup plant-based milk 3 tbsp chia seeds 1 large ripe banana ½ cup fresh berries 2 tsp cinnamon 1 tsp vanilla Toppings: ½ cup fresh berries ½ banana, sliced 2 tbsp maple syrup ¼ cup chopped walnuts – if you don’t have or like walnuts, use what you have on hand Method: In a blender, or using a hand mixer/blender, combine milk, banana, cinnamon, and vanilla. In a container, with a lid secure enough to shake, pour the banana-milk mixture over the chia seeds. Shake the container to combine; making sure that the seeds are immersed. Chill in the refrigerator for 4- 6 hour or overnight. The mixture should be a thick consistency and be easy to spoon into single-serve dishes. Top with chopped nuts, berries, banana slices, and a drizzle of maple syrup. Tips & Variations:
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Versatile and quick – a simple spicy side dish! Prep & Cooking: 15-20 minutes Makes: 2 cups Main Ingredients: 1 jar or can (400ml/15 oz.) black beans, drained and rinsed 1 small onion, finely diced 1 small red bell pepper, finely diced 2 cloves garlic, minced 1 tbsp olive oil (optional) 2-3 tbsp of lemon or lime juice 2 tbsp tomato paste 1 ½ tsp cumin 1 ½ tsp chili powder Salt and pepper to taste 2-3 green onions, chopped Chopped cilantro or parsley (optional garnish) Method: Warm the oil in a saucepan over medium heat. Add the onion and sauté until translucent, approximately 3-5 minutes. Add garlic and diced bell pepper. Continue to sauté until soft, an additional 2-3 minutes. Add beans, lemon juice, water, tomato paste, and seasonings and stir to combine and coat evenly. Place a lid on the sauce pan and allow to simmer on a low heat until heated through, approximately 7-8 minutes. Add chopped green onions and stir to mix. Top with additional green onion, chopped parsley or cilantro. Use this spicy bean mixture as a partner to rice. Cool and add to salads or top a baked sweet potato for a little extra kick! A bright and light addition to your spring or summer picnic platter! Prep & Cooking: 20 minutes (add additional cooking time if you are roasting the beets yourself) Makes: 2 cups Pairs well with: Chili Lime Pita Chips Main Ingredients: 1 jar or can (400ml/15 oz.) chickpeas, drained and rinsed 2-3 cloves garlic ¼ cup olive oil 2-3 tbsp lemon juice 2-3 tbsp tahini (optional) 1 ½ tsp salt 1 tsp freshly ground black pepper 1-2 tsp cumin 4-5 medium beets (approximately 1 ½ cups), peeled, roasted and sliced (not pickled) Optional Garnish: Thinly sliced beets, freshly ground black pepper, and/or a drizzle of olive oil Method: In a food processor or blender, combine chickpeas, garlic, oil, lemon juice, and tahini. Blend until smooth. Add the salt, pepper, cumin, and sliced beetroot and continue to blend until all ingredients are incorporated. Avoid adding too much liquid with the beets initially. If you want to thin the hummus or make the colour really ‘pop’ add beet juice a few tablespoons at a time. Remove from processor and transfer to a small bowl or storage container. Garnish with additional sliced beets, cracked black pepper, and/or a drizzle of olive oil. Serve with cut vegetable, crackers, or toast. This hummus will keep in the refrigerator in a sealed container for up to 1 week. A classic crowd pleaser – if you want to share, that is! Prep and Cooking: Makes: 24-30 cookies Main Ingredients: 1 cup natural crunchy peanut butter – or substitute whatever nut butter or nut butter blend you like or have on hand *if you are using smooth nut butter, add ¼ cup chopped nuts ½ cup light coconut sugar or cane sugar ½ cup brown sugar 2 tsp vanilla extract ½ cup plant-based butter – you can substitute coconut oil, however the cookies will have a different texture and taste 2-3 tbsp plant-based milk or cream 1 ½ cups flour – use a gluten-free blend if needed 1 tsp baking soda 1 tsp baking powder pinch of salt pinch of cinnamon 1/3 cup chocolate chips ¼ cup finely chopped peanuts (optional for extra crunch) Method: Preheat over to 350°F and line two baking sheets with parchment paper. In a large mixing bowl, combine peanut butter, sugars, vanilla, and butter. Cream the ingredients together until blended and no lumps remain and set aside. In a separate bowl, combine; flour, baking soda, baking powder, salt, and cinnamon. Blend until all dry ingredients are incorporated. Gradually add the dry ingredients to the wet. Stir to combine adding milk or cream 1 tbsp at a time as needed. The dough should be soft and easily hold a ball shape. Add chocolate chips and additional nuts and stir to incorporate. Roll dough into golf ball sized rounds and, using a fork, press the cookies into a round, flattened shape. If the cookies split, simply press the edges back together using your hands. Bake for 15-20 minutes. The cookies should have a golden brown edge and bottom when done. It can be difficult to see this as the cookies are a golden colour to begin with. You can check for doneness by using the edge of a fork or small spatula to lift a cookie gently to check the bottom. The cookies may break when you do this so only check one and do so gently, keeping in mind that a broken cookie is usually the baker’s treat. Allow the cookies to cool completely and store in an airtight container for up to one week. Tips & Variations:
Aromatic and sweet – a delicious little treat Prep & Cooking: 40 minutes Makes: 12 muffins Main Ingredients: 1 ½ cup whole wheat flour – substitute a gluten free blend if needed 3 ripe bananas mashed ¼ cup vegetable or liquid coconut oil ¼ cup coconut sugar *if you don’t have all of the spices listed below then use any variation of what is suggested, or feel free to use a pre-blended spice mix equalling approximately 3 tbsp 1 tbsp ground cinnamon 1 tbsp ground ginger ½ tbsp ground nutmeg 1 tsp ground cloves 2 tsp vanilla Pinch of salt 1 tsp baking soda 1 tsp baking powder 3 tbsp molasses 1⁄3 cup chopped raisins or dates 1⁄3 cup chopped walnuts – pecans would be a good substitute, if needed ¼ cup quick oats ¼ cup shelled hemp seeds (optional) Method: Pre-heat oven to 350°F and prepare a muffin tin. Banana Tip: I use frozen bananas. Freezing ripe bananas is a great way to avoid waste and to have a stash of fruit ready for baking. I remove the banana stem prior to thawing, this creates a nice little opening for the ripe and often very soft fruit to travel through. I then place the bananas, peel on, flat on a plate and microwave them for 1-2 minutes; usually checking every 30 seconds after the first minute. By removing the stem prior to thawing, you will also avoid any bits of burnt banana peel (not a pleasant smell). When the bananas are thawed they can be easily squeezed from their peel right into your mixing bowl. If you have high-powered microwave you may wish to use a low or medium power setting or use the defrost feature instead; this may add a few minutes. In a large bowl, combine oil, sugar, molasses, vanilla, and bananas. Stir to combine and use the back of your mixing spoon to break up the bananas until the mixture is smooth with few to no lumps. If your bananas are still firm, you may wish to use a fork or a whisk to mash them. In a separate bowl, combine flour, spices, baking soda, baking powder, and salt. After the dry ingredients are mixed, add them to the wet ingredients and stir to combine. Add nuts, fruit, and hemp seeds to the batter and gently fold the batter until incorporated. Fill each of your prepared muffin cups ¾ of the way full and top with additional shelled hemp seeds if desired. Bake for 20-25 minutes. Remove muffins from the oven and test for doneness using a toothpick. When the toothpick comes out clean, the muffins are done. Allow to cool and store in an airtight container for up to one week. A classic comfort combination ready for snacking at home or on-the-go! Prep & Cooking: 30 minutes Makes: 12 muffins Main Ingredients: 1 ½ cup whole wheat flour – substitute a gluten free blend if needed 3 ripe bananas mashed ¼ cup vegetable or liquid coconut oil ¼ cup coconut sugar ½ tbsp ground cinnamon 2 tsp vanilla Pinch of salt 1 tsp baking soda 1 tsp baking powder ¼ cup peanut butter (chunky is best if you have it) – if you don’t want to use peanut butter, almond butter is a good substitute ¼ (or more) cup chocolate chips ¼ chopped peanuts (optional topping) Method: Pre-heat oven to 350°F and prepare a muffin tin. Banana Tip: I use frozen bananas. Freezing ripe bananas is a great way to avoid waste and to have a stash of fruit ready for baking. I remove the banana stem prior to thawing, this creates a nice little opening for the ripe and often very soft fruit to travel through. I then place the bananas, peel on, flat on a plate and microwave them for 1-2 minutes; usually checking every 30 seconds after the first minute. By removing the stem prior to thawing, you will also avoid any bits of burnt banana peel (not a pleasant smell). When the bananas are thawed they can be easily squeezed from their peel right into your mixing bowl. If you have high-powered microwave you may wish to use a low or medium power setting or use the defrost feature instead; this may add a few minutes. In a large bowl, combine oil, sugar, vanilla, and bananas. Stir to combine and use the back of your mixing spoon to break up the bananas until the mixture is smooth with few to no lumps. If your bananas are still firm, you may wish to use a fork or a whisk to mash them. In a separate bowl, combine flour, spices, baking soda, baking powder, and salt. After the dry ingredients are mixed, add them to the wet ingredients and stir to combine. Add peanut butter and chocolate chips to the batter and gently fold the batter until incorporated. Fill each of your prepared muffin cups ¾ of the way full and top with chopped peanuts, if desired. Bake for 20-25 minutes. Remove muffins from the oven and test for doneness using a toothpick. When the toothpick comes out clean, the muffins are done. Allow to cool and store in an airtight container for up to one week. A simple snack or savoury side dish! Prep & Cooking Time: 45-50 minutes Serves: 4-6 Pairs Well With: Baked BBQ Tofu Main Ingredients: 4 - 6 large russet potatoes rinsed and scrubbed (skin on) 2 tbsp olive oil Seasonings/Spices: 3 tsp garlic powder or 2 fresh cloves minced 2 tsp dried parsley ½ tsp chili powder ½ tsp paprika 1 tsp black pepper 1 tsp salt Method: Pre-heat oven to 400°F and prepare a baking sheet (or two) by lining them with aluminium foil or parchment paper. Cut each rinsed and scrubbed potato into quarters and each quarter in half again. In a large bowl add oil and seasonings, whisk to combine. Add pre-cut potato wedges to the bowl and toss to coat evenly. Place seasoned wedges in a single layer on the baking sheet, brushing or pouring over any of the excess oil blend remaining in the bowl. Bake for 35-40 minutes, turning once at 20 minutes. Wedges should be golden and crisp. Cooking times and oven temperatures may vary, watch these closely during the last half of baking to avoid burning. Tips & Variations:
Cherries & chocolate with a hidden veggie advantage that can’t be beet! Prep & Baking: 30 minutes (plus cooling time before frosting) Makes: 9 large brownies, 16-20 small brownies Pairs well with: Coconut Whipped Topping Main Ingredients: ½ cup finely shredded or processed beets (in a food processor or blender) approximately 3 small cooked beets ½ cup dried cherries 1 cup all purpose, whole wheat, or gluten free flour blend ¼ cup coconut sugar ½ cup vegetable or liquid coconut oil ½ cup cocoa powder ½ tsp baking powder ½ cup chocolate chips Pinch of salt Pinch of cinnamon Frosting: ¼ cup plant-based butter 2 tbsp cocoa powder 3 tbsp icing sugar ½ tsp vanilla Method: Preheat oven to 350°F and line a 9x9 baking pan or dish with parchment paper or spray with coconut oil. In a food processor or blender, shred the cooked beets into a pulp. Transfer to a large mixing bowl and add coconut sugar and oil. Stir to combine. In a separate bowl, combine remaining dry ingredients; flour, cocoa powder, baking powder, salt, and cinnamon. Stir to combine. Gradually add the dry ingredients mixture to the wet and stir to incorporate. When the dry and wet ingredients are thoroughly mixed and no lumps remain, fold chocolate chips and dried cherries into the mixture. Transfer batter to a prepared 9x9 baking pan or dish and bake for 25 minutes. To check if brownies are baked through insert a toothpick or clean knife into the middle of the brownies, it should come out clean. If batter remains uncooked, continue baking in 5 minutes intervals. Allow brownies to cool completely before topping with frosting. If you prefer a thicker layer of icing, as shown in the photo, we suggest doubling the frosting recipe. Tips & Variations:
Soft-baked, nutrition packed, hand-held fuel! Prep & Cooking: 30 mins Makes: 10 cookies Main Ingredients: ¼ cup shredded carrot ¼ cup shredded apple ¼ cup shredded zucchini 2-3 tbsp melted coconut oil - if you want the cookies to be oil free substitute the same amount of applesauce 2-3 tbsp molasses 2 tbsp chia seeds 1 cup quick cook oats 1 cup oat flour – if you don’t have oat flour then use what is available or grind oats into a flour using a blender or food processor 1 tsp baking soda 1 tsp baking powder 1 tsp vanilla 2 tbsp hemp hearts (optional) ¼ cup pecans – use what you have on hand, walnuts work well too ¼ cup raisins or dried cranberries ¼ cup shredded coconut (optional) Method: Preheat oven to 350 °F and prepare two cookies sheets. In a large bowl, mix together the molasses, oil, vanilla, and chia seeds. Set this mixture aside allowing the chia seeds to sit in the liquid while you combine the dry ingredients. In a separate bowl, mix together flour, oats, baking soda, and baking powder. Add the shredded fruit and vegetables to the wet ingredient mixture; and stir to combine. Gradually incorporate the dry ingredients into the wet mixture, stirring to combine. Depending on the moisture content of your fruit and vegetables, you may need to add water or plant milk a tablespoon at a time to help the mixture come together. When the wet and dry ingredients are combined, add the pecans, raisins, and coconut. Stir to combine. The mixture will be sticky and you may want to wet your hands before handling it. Using your hands or two spoons, drop the batter onto a prepared cookie sheet. Shape the batter into round forms, patting them out to around 2 ½ inches in diameter and approximately ½ thick or less. Bake the cookies for 12-15 minutes. The cookies will darken considerably when baked. These breakfast cookies are soft, but when done should be firm enough to hold their shape. Tips & Variations
A satisfying and sweet on-the-go snack! Prep & Cooking: 25 minutes Makes: 15-20 pieces Main Ingredients: ¾ cup raw cashews ¼ cup raw almonds 1/3 cup dried cranberries 6-7 Medjool dates, pitted and quartered - I use medjool because they tend to stay fresh and are easily blended as are most fresh dates, if fresh dates aren’t available or you have dried dates on hand soak them for about 30 minutes in hot water before continuing with the recipe. The dates pictured below are fresh. 1 tsp vanilla 1 tsp cinnamon Pinch of salt Optional Topping: 2-3 tbsp finely chopped cashews Method: In a food processor, chop almonds and cashews until fine (see photo below). Add dates, cranberries, vanilla, salt, and cinnamon. Continue processing until all ingredients are incorporated; often the ingredients will come together and form a ball in the processor. Unplug your food processor and remove the mixture. The mixture should hold together easily when pinched, if not, continue processing for approximately 1 minute. If the mixture is still too dry, add an additional pitted chopped date or two, one at a time, and process. Roll into 1” balls. Leave plain or roll in chopped cashews. These bites make a great on-the-go snack or a great addition to a packed lunch. They keep for around a week in an airtight container in the fridge. If you are travelling with these, be sure to store them in a hard-sided container to avoid squishing. |
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