Sweet and tart Summertime flavours topped with a lightly spiced crumble Prep & Cooking: 35-40 minutes Makes: 9x9 cake Pairs well with: Coconut Whipped Topping Main Ingredients: 1 ½ cup whole wheat flour – if you require or prefer a gluten free recipe use a flour blend 2 tsp cinnamon 1-2 tsp cardamom 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 below for more tips ¼ cup liquid coconut or vegetable oil ¼ cup coconut sugar – if you don’t have coconut, sugar light brown sugar can be substituted 1 cup diced rhubarb 1 cup diced strawberries Crumble Topping: ¼ cup whole wheat flour – or flour of your choice ¼ cup old fashioned rolled oats – If you don’t have old fashioned oats, you can substitute quick oats 1/3 cup coconut or light brown sugar 2 tbsp liquid coconut oil or plant-based butter 1-2 tsp cardamom 1 tsp powdered ginger Method: Pre-heat oven to 400°F and prepare a 9x9 baking dish. 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, 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, cardamom, baking soda, baking powder, and salt. After the dry ingredients are mixed, add them to the wet ingredients and stir to combine. Add the diced fruit to the batter and gently fold the batter until incorporated. In an additional small bowl, add all of the crumble topping ingredients until combined. Transfer the batter to your baking dish, top with the crumble mixtures and bake for 25-35 minutes. Allow the cake to cool before serving. Serve alone or with fresh fruit, whipped topping, or plant-based ice cream.
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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:
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. 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. A hearty start to a chilly Winter morning Prep & Cooking: 25-30 mins Serves: 2 Main Ingredients: ½ cup steel cut oats - use gluten free oats if needed 2/3 cup fresh cranberries (use ¼ cup dried if you don’t have fresh) 1 pear cored and diced finely 1 apple cored and diced finely Zest of one clementine (optional) ¼ cup pecans chopped and toasted (optional) 1 tsp vanilla 2 tsp cinnamon Pinch of salt Brown sugar or maple syrup to top (optional) Method: *Be sure to check the ratio and cook time for the oats you are using. In a large saucepan over high heat, bring 2 ½ cups of water with a pinch of salt to a boil. Add steel cut oats and reduce heat to medium. Add fresh cranberries and cook uncovered for 10 minutes; stirring frequently to avoid clumping. You may hear or see the cranberries popping. The berries are softening with the heat. At the 10-minute mark add the diced apple and pear. Continue cooking over medium heat, stirring frequently for an additional 15 minutes. You may need to add additional water, a few tablespoons at a time, if the mixture becomes too thick. When the oats are cooked through, remove from the heat and add the vanilla, clementine zest, and cinnamon. Stir to combine. Top with toasted pecans and brown sugar or maple syrup. Tips & Variations:
With a subtle apple cider flavour, these make a perfect comfort-food start to any weekend (or weekday) morning Prep & Cooking Time: 20 minutes Makes: 6 medium pancakes Pairs Well With: Coconut Whipped Topping Main Ingredients: 1 1/4 cup flour of your choice – if you are making gluten free pancakes, we suggest a GF flour blend 1 tsp baking powder 1 tsp baking soda Pinch of salt 1 tbsp liquid sweetener 1 cup mulled apple cider 2 tbsp oil - vegetable or liquid coconut work best Seasonings/Spices: 1 tsp vanilla 1 tbsp cinnamon 2 tsp ginger Method: In a large bowl combine all dry ingredients, use a whisk or a fork to mix them together. Add the remaining wet ingredients and stir to combine thoroughly making sure to incorporate any pockets of flour until the mixture is smooth. In a non-stick or lightly oiled pan over medium heat use a 1/3 cup measuring cup to spoon batter into pan. When bubbles form and pop on the surface (approximately 2 minutes) flip the pancakes over to cook other side for another 2 minutes. Pancakes should be golden and cooked through. Tips & Variations:
On its own or as a topping, this quick granola makes a delicious breakfast or snack Prep & Cooking: 20 mins Makes: 4-5 cups Main Ingredients: 2 ½ cups rolled oats (not quick oats) - use gluten free oats if needed ¼ cup + 1 tbsp melted coconut or vegetable oil 1 cup nuts – walnut or pecan pieces work best ¾ cup seeds – We suggest sunflower or shelled pumpkin (pepitas) seeds ¾ cup dried fruits – raisins, cranberries or cherries for example ½ cup maple syrup or agave nectar 1 tbsp vanilla 1 tsp ground cinnamon ¼ tsp ground ginger Pinch of salt ¼ cup shredded unsweetened coconut (optional) ¼ cup chocolate chips (optional) Method: In a large mixing bowl, combine maple syrup, coconut oil, vanilla, salt, cinnamon, and ginger. Mix the ingredients thoroughly with a whisk or fork. Add the oats, nuts, and seeds and stir to combine. In a large pan, preferably with high sides, warm the mixture over medium heat. If your pan isn’t large enough you can separate the mixture into as many batches as needed and cook them one batch at a time. Continue cooking the mixture on medium for 2-3 minutes, stirring regularly to avoid burning. Reduce the heat to low and continue cooking and stirring the mixture until it becomes toasted and brown, depending on your pan and stove-top this could take anywhere from 5-10 minutes. You should smell toasting and spiced smells, nothing burning. When the mixture is done, remove from heat and while still warm, stir in the dried fruit and optional coconut. This granola is best cooled if spread out. You can use cookie sheets or a large platter. If you are opting to add chocolate chips, wait until the mixture is completely cooled. As the granola cools it may clump together; break the pieces up with a wooden spoon or gently shake it in a lidded container. This granola keeps for several weeks in an airtight container; even longer if refrigerated. Tips & Variations:
A simple, refreshing, & nourishing way to start the day! Prep: 10 minutes Serves: 1-2 Makes: Approximately 2 cups Main Ingredients: 1 cup plant milk 1 – 1.5 frozen or fresh bananas chopped, if you are using fresh you may wish to add a few ice cubes 2 tbsp cocoa powder 1 tbsp chia seeds 1 tbsp nut butter Optional Add-ins: 1 tbsp shelled hemp seeds (also called hemp hearts) 2 tsp ground flax 1 scoop protein powder Method: In a blender combine plant milk and chopped bananas, blend until smooth. Add cocoa powder & chia 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:
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