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A sunny yellow side or snack  Prep & Cooking: 30 minutes Makes: 12 muffins or 1 – 9x9 pan Pairs well with: Fall Menu Plan Main Ingredients: 1 cup whole wheat flour – use a gluten free blend if needed 1 cup cornmeal ½ cup plant milk ¼ cup vegetable oil ½ tsp salt ¼ cup frozen or fresh corn kernels 2 tsp baking soda 2 tsp baking powder 4-5 tbsp maple syrup 1 jalapeño or chili pepper, chopped finely (optional) Method: Preheat oven to 400°F and prepare muffin tin or 9x9 pan. In a large mixing bowl, combine all ingredients except corn kernels and optional pepper. Stir to combine and when no lumps remain fold in corn and chopped peppers. Spoon the batter into prepared muffin tins, filling them about halfway. Bake for 15-20 minutes. Use a toothpick or clean knife to test the centre of a muffin from the middle of the tray. When the toothpick or knife comes out clean, the muffins are done. These muffins keep well in an airtight container for about a week or in the freezer for up to 1 month.
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Fall in a pan! Colourful, flavourful and aromatic!  Prep & Cooking: 30-40 minutes Serves: 6-8 Pairs well with: Fall Menu Plan Main Ingredients: 2 ½ cups Brussels sprouts, trimmed and halved 1 medium butternut squash, peeled and cubed, approximately 3 cups ½ cup pecans – whole or pieces, both work just fine ¼ cup shelled pumpkin seeds (green pepitas, see photo below) 2-3 tbsp maple syrup 3-4 tbsp olive oil 2 tsp ground cinnamon ¼ cup dried cranberries or raisins Salt and pepper to taste Method: Preheat your oven to 400°F. In a shallow baking dish or on a prepared baking sheet, toss halved Brussels sprouts with 2 tbsp of olive oil and sprinkle with salt and pepper. In a separate shallow baking dish or prepared baking sheets, toss the cubed squash with 1 tbsp of olive oil, maple syrup, cinnamon and a pinch of salt. Bake both dishes on the centre rack, uncovered for 20-30 minutes; stirring halfway through. Sprouts may cook a little faster depending on their size, and may need to come out 5-10 minutes earlier than the squash. Test both by piercing the largest piece with a sharp knife, when the knife slices easily through the squash, or easily pierces the sprout they are done. Remove from the oven and, while both dishes are cooling, toast the pecans and pumpkin seeds. In a dry pan over medium heat toast the pecans and pumpkin seeds. You want to toss the pan or move the nuts and seeds frequently with a wooden spoon to keep them from burning. This should take around 5 minutes or less. Your nose knows – if you smell the nuts toasting it’s time to take them off of the heat. You may hear, or even see the pumpkin seeds puff up and pop, this is ok so long as they aren’t burning. Hearty, nourishing and a great way to use dry legumes!  Prep & Cooking: 1 hour 20 mins. Serves: 6-8 Main Ingredients: 1 tbsp olive oil 1 medium onion chopped 3 medium carrots chopped 2 ribs of celery chopped 1/2 cup of green beans, chopped (optional) 3 cups of white potato chopped roughly into ½ inch pieces – I used a mix of tri-colour baby potatoes and quartered them, use what you have or can find easily 1 cup chopped mushrooms – I used cremini, but again use what you have or can find easily 1 540 ml (15.5 oz.) can of diced tomatoes with liquid 1 ½ cup dry brown lentils, rinsed and checked for pebbles 1-2 tbsp minced garlic 4 cups vegetable broth 2 cups fresh or frozen spinach, roughly chopped Seasonings/Spices: 1-2 tbsp poultry seasoning – this is a blend usually made up of parsley, sage, rosemary and thyme, it contains no poultry. If you don’t have this blend and want to use individual herbs, or fresh herbs, combine the four listed about to equal approximately 1-2 tablespoons. Method: In a large pot, warm oil over medium heat and add onions, sauté over medium heat until translucent (approx. 4-5 minutes), keep an eye on the onions and stir as needed to avoid burning and sticking to the pot. Add garlic and carrot and continue to sauté over medium heat for an additional 5 minutes. Carrots tend to take longer to cook than the other vegetables in this recipe so adding them early gives them a head start ensuring they are cooked through and ready to enjoy at the same time as the rest of the ingredients. Add potatoes, celery, tomatoes (with liquid), mushrooms and lentils, stir to combine and cover with 4 cups of broth. Be sure that all of the vegetables are covered with liquid, if not, add ½ cup at a time until the contents of the pot are all covered with broth. The lentils will absorb some of this liquid, so if it seems like a lot, don’t panic. Cook, covered on low heat for 1 hour, checking after 30 minutes and stirring to avoid anything sticking to the bottom of the pot. At the hour mark test your carrots and lentils by tasting them, they should be getting soft, but may still have a bit of firmness depending on how small you cut them. If they are soft enough for your liking it is time to add the spinach. If they are still too firm continue cooking for an additional 10-15 minutes, on medium-low and after testing for firmness again, add the spinach. After the spinach has cooked for 5-10 minutes remove the stew from the heat. Serve in large bowls and garnish with additional chopped spinach if desired. Tips & Variations:
A Summer to Fall transitional treat!  Prep & Cooking: 40 minutes (plus cooling time) Serves: 8-9 Pairs well with: Coconut Whipped Topping Main Ingredients: 8-12 small red plums halved and pitted 1 cup whole wheat flour or gluten free blend ¼ cup + 2-3 tbsp coconut sugar or light brown sugar of your choice ¼ cup + 1 tbsp melted coconut oil or other light oil of your choice ½ cup almond or other plant milk 2 tsp white vinegar 1 tsp baking powder ¼ cup chopped, slivered or flaked almonds 1 tsp vanilla 2 tsp cinnamon 1 tsp ground ginger Method: Preheat oven to 350°F and in a 9x9 (or equivalent, you’ll notice I used an oval dish) melt 1 tbsp of coconut oil and sprinkle the bottom with a few tablespoons of sugar. Halve plums and remove pits. Depending on the style of baking dish or pan you are using, you may find that you want to quarter the fruit. Place cut fruit peel side down on top of the sugared base of the baking dish. In a medium to large mixing bowl, combine sugar, oil, vanilla, milk and vinegar. Stir to combine. In a separate bowl, combine flour, baking powder and spices. Add dry ingredients to wet and stir to combine. If you find the batter is too dry or lumps are not stirring out, add a little bit of water or plant milk; 1 tablespoon at a time. Add almonds to the batter and fold to incorporate. Spread the cake batter over the cut fruit. Do this gently so that you don’t flip or move the fruit. If it doesn’t look perfect, don’t worry – this is a rustic dessert and after baking, the bottom is the top. Bake for 25-30 minutes until a toothpick comes out of the centre of the cake clean. Allow cake to cool for 15-20 minutes before running a kitchen knife along the edges of the cake and turning it out onto a serving plate. The best method for this is to place the plate you will be serving on over the baking dish and turning both the plate and the baking dish at the same time. If you aren’t wanting to flip the cake, no problem, just spoon it onto plates, serve and enjoy – it all tastes the same no matter how you serve it. If you want a little added sweetness, our Coconut Whipped Topping is a tasty addition! Simple & satisfying, a welcome addition to any picnic or party!  Prep Time: 5-10 minutes Serves: 8-10 Pairs well with: Chili - Lime Pita Chips Main Ingredients: 1 (540ml /19fl oz.) can of white kidney beans (Cannellini beans) 3-4 tbsp olive oil Juice of one large lemon or 2 tbsp lemon juice 2 cloves of garlic crushed or 2 tsp minced Seasonings/Spices: ½ tbsp smoked paprika ½ tbsp ground cumin or 3-5 drops cumin oil Salt and pepper to taste Method: Rinse and drain beans. In a blender or food processor combine beans, 3 tbsp of oil, lemon juice and garlic, process until smooth. If the mixture is lumpy add an additional tbsp of oil and blend until smooth. Add paprika, cumin, salt and pepper and give the mixture a final blend until all seasonings are incorporated. Spoon mixture into a bowl and stir to ensure all ingredients are well incorporated. Garnish with fresh herbs or a sprinkling of paprika, serve with crackers, bread and/or cut vegetables. Tips & Variations:
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