Prep Time: 10 minutes
Serves: 2

Main Ingredients:
1 cup plant milk
2 frozen bananas chopped
1 tbsp shelled hemp seeds (also called hemp hearts)
3/4 cup fresh or frozen peaches
3/4 cup fresh or frozen raspberries
*if you are using both fresh peaches and raspberries add 4-5 ice cubes

Optional Add-ins:
1 tbsp chia seeds
2 tsp ground flax
1 scoop protein powder

Method:
In a blender, combine plant milk and chopped bananas, blend until smooth.
Add fruit and hemp seeds and continue to blend. Because banana size varies you may need to add more if the mixture seems too liquid; do so half a frozen banana at a time. If you are making additions of your own or from the add-ins list, do so before adding additional banana.
When your smoothie is well blended and a straw-drinking consistency, pour into glasses or jars and enjoy within 30 minutes.

Tips & Variations:

• The smoothie will keep longer than 30 minutes, especially if refrigerated, but has the nicest consistency and flavour if enjoyed right away
• Use what you have on hand, any seasonal summer fruit will work – strawberries & blueberries work especially well
• Add an additional frozen banana for an extra thick consistency if you want to use this as a smoothie bowl base
  

Prep & Cooking: 20 minutes plus additional time in the refrigerator
Serves: 4-6
Pairs well with: Oil-Free "Mayo"
 
Main Ingredients:
1 cucumber thinly sliced
5-10 radishes (depending on size and preference) also thinly sliced
*a mandolin is not necessary and a sharp knife will do just fine, whatever you choose to use – be careful!
2 tbsp of fresh dill, chopped
1 small red onion, chopped
 
Dressing:
1/3-1/2 cup Oil-Free Mayo or your favourite store bough plant-based mayonnaise
*if using Friendly Food’s Oil-Free "Mayo" recipe, the following ingredients are in addition to those already incorporated in the original recipe
1 clove of garlic, minced
1-2 tsp Dijon style mustard
½ - 1 tsp salt
½ - 1 tsp pepper
2 tbsp lemon juice

Method:
In a large bowl, combine dressing ingredients and whisk together. Thin the dressing as needed with additional lemon juice.
 
Add the sliced cucumber, radish, dill, and red onion and toss to coat. Transfer the salad to a bowl for serving, if desired, and top with additional ground pepper and dill.
 
Keep the salad refrigerated until ready to serve. This salad is best served cold and has an enhanced flavour if allowed to sit for a few hours before enjoying.

Prep & Baking: 15 minutes prep, 45 – 55 mins to bake
Makes: 10 -12 slices or 12 muffins (20-25 mins to bake)

Main Ingredients:
1 ½ cups whole wheat flour, or gluten free blend if you prefer
1 tsp cinnamon
1 tsp baking soda
1 tsp baking powder
½ tsp salt
3 medium ripe bananas – I freeze my bananas and quickly microwave them before use, see see our Strawberry-Rhubarb & Cardamom Coffee Cake recipe for more tips on using frozen bananas
1 ½ cups shredded zucchini – you can use a box grater for this or a food processor
*after shredding, squeeze zucchini to release any excess moisture
¼ cup vegetable or melted coconut oil
¼ cup coconut sugar
2 tsp vanilla
2 tbsp lemon juice
Zest of one lemon
½ cup blueberries

Preheat oven to 350° and prepare a loaf pan or 2 muffin trays.

In a large bowl, combine oil, sugar, lemon juice, shredded zucchini, 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, cinnamon, baking soda, baking powder, and salt. After the dry ingredients are mixed, add them to the wet ingredients and stir to combine. Add the berries and lemon zest to the batter and gently fold the batter until incorporated.

Fill your loaf pan and pat the batter down with a spoon or rubber spatula to pop any air bubbles. If you are opting for muffins, fill each of your prepared muffin cups around ¾ of the way full. Whether you are making a loaf or muffins, you can dot the tops with additional berries for a finishing touch.

Bake at 350°F for 45-55 minutes for a loaf, or 20-25 minutes for muffins. Use a toothpick or knife to test the centre of the loaf or muffins; when it comes out clean they are done.

Allow to cool for around 10-15 minutes before removing from the pan.

Tips & Variations:

• As always, use what you have or what is available
• Raspberries or blackberries are a perfect swap for blueberries
• Both the loaf version and the muffins freeze well for up to 2 months
• For a sweeter dessert version, top the cooled loaf with a drizzle of glaze; combine 1/4 cup confectioner’s sugar with 3-4 tsp lemon juice, add additional liquid a few drops at a time if the glaze seems to dry

Prep and Cook Time:  2 minutes
Serves: 1
Pairs Well With: Coconut Whipped Topping
 
Main Ingredients:
¼ cup flour of your choice – if you require or prefer gluten free, use a flour blend
¼ tsp baking powder
1 tsp coconut oil + a small amount to coat the mug
1 tbsp coconut sugar – if you don’t have coconut sugar you can substitute brown sugar
1 tbsp maple syrup or agave nectar
½ tsp vanilla extract
3+ tbsp plant-based milk
Pinch of salt
Pinch of cinnamon

Method:
Prepare a microwave safe mug by spraying or applying coconut oil to the inside of the mug.
In a small bowl, mix together flour, baking powder, oil, maple syrup, vanilla, milk, and salt.  Blend together until the mixture has no lumps and is thin enough to pour into the prepared mug. You may need to add additional milk, 1 tbsp at a time, to achieve the right consistency.
 
Transfer the batter to the mug and microwave for 1 minute and 30 seconds. Watch the mug while the batter is heating to avoid overflow. Microwave times vary so you may need to pop the mug cake back in for additional 30 second intervals.
 
When the mug cake is cooked, you can transfer it to a bowl or plate, or just enjoy directly from the mug.
 
Tips & Variations:

• Serve your finished cake with fresh berries, ice cream, or whipped topping
• If you are serving a small group, you can customize each cake by adding chocolate, nuts, fruit, or additional spices
• For a really quick snack, pre-mix a small batch of the dry ingredients required for the cake – this cuts down on measuring and mess!

Prep: 15-20 minutes
Makes: 4-6 sandwiches
Pairs well with: Oil-Free "Mayo"
 
Main Ingredients:
1 package extra firm tofu
2-3 tbsp Oil Free Mayo or your preferred brand of plant-based mayonnaise
2 tbsp yellow mustard
1 tbsp Dijon style mustard
1 tsp onion powder
1 tsp garlic powder
1 tsp turmeric powder
½ tsp curry powder (optional)
salt and pepper to taste
¼ cup finely chopped celery
¼ cup finely chopped green onion

Method:
Drain water from the tofu package, remove tofu and gently squeeze the block; applying enough pressure to release some liquid. You may want to do this over the sink in a colander.
 
Wrap the tofu in paper or cloth towel and place on a plate large enough to catch any liquid that will drain. To speed the draining process, place a heavy object securely on top. I find a can of beans works well; this will allow excess water to drain before crumbling the tofu and should be done for a minimum of 10 minutes.
 
In a large bowl, combine the mayonnaise, mustards, onion, garlic and turmeric powder, optional curry powder, salt, and pepper. Blend together to work out any lumps the may remain.
 
Crumble the tofu into the bowl using your hands. Continue to break the tofu up while mixing it into the dressing with a fork. When the mixture has reached your desired consistency, add the celery and green onion and mix together with a few final stirs.
 
You can use the eggless salad right away as a sandwich filling, on top of crackers, or salad. Alternatively, the spread will keep in the refrigerator for up to 1 week. As the mixture sits some separation of liquid from the tofu may occur, simply drain the liquid and enjoy!