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A creamy classic perfect for a crisp Fall day  Prep & Cooking: 1 hour Serves: 6-8 Main Ingredients: 4 large potatoes cut into 1’ pieces - we used a new golden variety, the soup will be blended so if the skins aren’t too thick no need to peel the potatoes 2-3 leeks, rinsed and cut into 1/2 inch pieces 1 small onion, chopped 2 ribs of celery, chopped (optional) 2-3 cloves of garlic, crushed or 1-1 ½ tsp powdered garlic powder 2 tbsp olive oil 3 cups vegetable stock ¾ cup unsweetened plant milk – coconut, almond, cashew, or soy would keep the consistency thick and creamy Salt and pepper to taste 1 tsp dried thyme 1 tsp dried sage 1 tsp ground coriander Method: In a large pot over medium heat, sauté chopped onion and garlic in oil until translucent; about 5 minutes. Add leeks and celery and continue to sauté for an additional few minutes. Add potatoes, and cover with 3 cups of vegetable stock. Bring contents to a boil over medium-high heat and reduce to medium. Continue simmering for 15-20 minutes until the potatoes are soft enough to slice easily with a fork or knife. Remove the soup from the heat and blend. You can do this using a hand-held immersion blender or using a traditional blender. Blend until smooth and no lumps remain. When the soup is blended, return to the pot and add herbs, salt & pepper, and milk. Warm through over medium heat. Garnish by sprinkling with a few pieces of pan-fried potato and leek. This soup keeps in a sealed container for up to a week in the refrigerator or for a couple of months in the freezer.
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A satisfying and hearty meal or side full of warming cool-weather flavour  Prep & Baking Time: 1 hour Serves: 2-4 Main Ingredients: 1 acorn squash, halved and roasted – see roasting instruction below 2 tbsp olive oil Salt and pepper to taste Filling: 1 cup cooked rice – we have used a blend of wild and brown, use what you have on hand 1 tsp olive oil 1 cup finely chopped mushrooms ½ small onion, finely chopped 1 cup chopped fresh spinach ½ cup cooked lentils 2-3 tbsp balsamic vinegar ¼ cup pecans, chopped and toasted ¼ cup dried cranberries (optional) 1 tsp dried thyme ½ tsp dried rosemary 1 tsp ground sage 1-2 cloves minced fresh garlic Salt and pepper to taste Method: Preheat oven to 375°F. Cut the acorn squash in half lengthwise and remove the stringy flesh and seeds using a metal spoon. Score the flesh; cutting ¼ - ½ inch deep depending on the thickness of the squash. You do not want to cut all the way through. Drizzle both cut sides with 1 tbsp olive oil and season with salt and pepper. Place squash, cut side up on a prepared baking sheet or in a shallow baking dish and bake for 45-50 minutes or until a knife slices through the squash flesh easily. While the squash is roasting prepare the rice, mushroom, and lentil filling. In a medium saucepan or high-sided frying pan, heat 1 tbsp oil over medium heat and sauté the onion and garlic for 3-5 minutes being careful not to burn either. Add the mushrooms, lentils, and seasonings and stir. Continue to cook for an additional few minutes until the mushrooms are cooked. Add the rice, spinach, herbs, and vinegar and stir to combine. Heat the rice mixture through and remove from the heat. In a separate dry pan, toast the pecan pieces over a low heat, watching carefully to avoid burning them. Add the nuts and cranberries to the rice mixture and stir to combine. When the squash is cooked through, remove from the oven and allow to cool a few minutes. Fill each half with a generous amount of the rice mixture and top with additional toasted nuts, herbs, and cranberries as desired. If the filling has become too cool for your liking you can pop the filled squash back into a hot oven to warm through for about 10 or so minutes. This dish is best served when warm and soon after preparing. If you are making ahead store the cooked squash and filling separately, heating both before combining to serve. Rich flavours combine for a warm and nutritious one-pan dish  Prep Time: 20-30 minutes Serves: 4 as a side, 2 as a main Main Ingredients: 1 cup dry quinoa, cooked according to package directions - for a flavour boost cook the quinoa in vegetable broth 1 tablespoon avocado or olive oil 1 small onion, diced 3 cups sliced mushrooms - portobello or cremini work well 2 cups chopped fresh spinach 1 cup cooked white beans 2-3 cloves of minced garlic OR 4-5 tsp pre-minced Salt and pepper to taste 1-2 tbsp lemon juice 2-3 tsp fresh thyme or 1-1 ½ dried 1-2 tbsp nutritional yeast (optional) Method: In a large skillet or high-sided frying pan, heat the oil over medium-high heat. Add onions and mushrooms and cook for 2-3 minutes, stirring occasionally to avoid burning. Add garlic, thyme, nutritional yeast, and salt and pepper. Continue cooking until the garlic is tender and mushrooms are cooked through; approximately 1-2 minutes. Stir frequently after adding the garlic in order to avoid burning and sticking. Reduce the heat to low and add the chopped spinach to the mushroom mixture. Allow the spinach to wilt and add the lemon juice and pre-cooked quinoa to the pan. Stir to combine. Garnish with additional lemon, fresh thyme and/or nutritional yeast. Serve as a side or a main dish. Tips & Variations:
A back to basics breakfast – tasty, sweet, and energizing!  Prep & Cooking: 10-15 mins Serves: 2 Main Ingredients: 1 cup old fashioned rolled oats (not quick oats) prepared as per the package directions ½ cup sliced or slivered almonds, lightly toasted 1 cup fresh blueberries – if you don’t have fresh and are using frozen allow them to thaw for around 30 minutes or microwave for 45-50 seconds 1 tsp vanilla 2 tsp cinnamon Pinch of salt Brown sugar or maple syrup to top (optional) Shelled hemp seeds or chia seeds to top (optional) Method: In a large saucepan, prepare the oats using package directions. Add ½ cup of the fresh blueberries and cook uncovered for an additional 2-3 minutes; stirring frequently and allowing for the blueberries to pop open and soften with the heat. You may need to add additional water or plant-milk a tablespoon at a time if the mixture becomes too thick. When the oats are cooked through, remove from the heat and add the vanilla, cinnamon, and ½ of the toasted almonds. Stir to combine. Top with remaining berries, almonds, hemp seeds, and maple syrup. A Summery "set it and forget it" start to your day!  Prep Time: 10 minutes, plus additional time to set (minimum 1 hour or overnight) Serves: 1 Main Ingredients: ½ cup almond milk – or other plant milk of your choice ½ cup old fashioned rolled oats (not quick oats) - double check the ingredients to be sure they are gluten free if required 1 tablespoon almond or coconut yogurt (optional) 1-2 tsp agave or maple syrup 1 ripe peach, pitted and diced – reserve half for garnish Pinch of salt Pinch of cinnamon 2-3 tbsp sliced or slivered almond, lightly toasted – reserve half for garnish Method: In a lidded container, combine all ingredients except for the peaches and almonds reserved for garnish. Stir until all ingredients are incorporated and the oats are well coated with milk. Place the container in the refrigerator for a minimum 1 hour, or for best results overnight. Enjoy cold from the fridge or heated for a 30 seconds or so in the microwave. Top with reserved fruit and nuts and enjoy. Tips & Variations:
The perfect snack or side when you want a little heat!  Prep & Cooking: 1 hour Serves: 3-4 as an appetizer Pairs well with: Oil-Free "Mayo" Main Ingredients: 1 large head of cauliflower cut into florets ½ cup flour – if you prefer gluten free, use a blend ½ cup unsweetened plant milk or water 1/4 cup water 1 teaspoon garlic powder ½ tsp paprika ½ tsp teaspoon salt ½ tsp pepper 2/3 cup hot sauce 1 tsp melted vegan butter or coconut oil Method: Preheat oven to 450°F and line two baking sheet with parchment paper or tin foil. In a large bowl, combine flour, plant milk, water, garlic powder, paprika, salt, and pepper. Stir the mixture to remove any lumps. Pat your cauliflower florets dry if needed, and coat each one with the batter setting them on the baking sheet as you go. The batter will be runny and it is important to shake or tap any excess batter from the cauliflower to avoid a pool of batter on the baking sheet. Do your best not to overcrowd the baking sheet. Keeping an even single layer will help the cauliflower to become nice and crispy. Bake for 25-30 minutes until the coating on the florets is browned. In a large bowl, mix together the melted vegan butter and hot sauce. Toss the florets in the hot sauce mixture to coat. Place the florets back in the oven for an additional 10-15 minutes. Allow to cool for a few minutes before serving; the inside of the “wing” can be very hot! Serve with your favourite creamy dressing as a dip. A filling breakfast, lunch, or dinner – all the bases covered  Prep & Cooking: 20-30 minutes Serves: 4-6 Main Ingredients: 1 package extra firm tofu 1 tbsp olive oil (optional) 1 large bell pepper, diced ½ white or yellow onion, diced ½ cup cremini or button mushrooms chopped 1-2 cloves garlic, minced 2 tbsp yellow mustard 1 tbsp Dijon style mustard ½ tsp onion powder 1-2 tsp turmeric powder salt and pepper to taste finely chopped green onion or parsley to garnish (optional) 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, high-sided pan, over medium heat, warm the oil and sauté the onion, and garlic until translucent, being careful not to burn the garlic. Add the chopped pepper to the pan and then the tofu, crumbling it into the pan into small pieces. Brown the tofu pieces for 5-7 minutes, stirring frequently to avoid sticking. Add the chopped mushrooms and continue stirring to incorporate all of the ingredients for an additional few minutes. When all of the vegetables are cooked and the tofu is lightly browned, add the mustards and seasonings. Stir the mixture to evenly distribute the mustard and spices and allow to cook uncovered for an additional 5-7 minutes. Remove from the heat and garnish with chopped green onion. Serve on its own, with toast or in a breakfast wrap. Tips & Variations:
 A picnic staple perfect for an outing or at-home lunch 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! Distinct aroma and flavour make this classic cold salad a unique addition to your spring or summer table  Prep & Cooking: 30-45 minutes Serves: 4-6 Pairs well with: Oil-Free "Mayo" Main Ingredients: 4 large potatoes, boiled and peeled – use what you have on hand, but I find thin skinned potatoes, i.e. red or Yukon gold work best. ¼ cup plant-based mayonnaise - follow the link above for our recipe or use what you have 1 tbsp Dijon mustard – if you don’t have Dijon, just use what you have ½ cup of chopped bell peppers – use one or more colours depending on what you have on hand 1/3 cup chopped celery (optional) ¼ cup chopped green onion 1 tbsp lemon juice 2-3 tsp yellow curry powder 1 tsp garlic powder Salt and pepper to taste Additional chopped peppers and green onion for garnish (optional) Method: Peel and dice cooked and cooled potatoes. In a small bowl, combine the mayonnaise, mustard, lemon juice, salt, pepper, curry powder, and garlic powder. Blend until all ingredients are combined. In a large bowl, combine the potatoes and dressing. Stir until the potatoes are well coated in the dressing. Add chopped celery, peppers, and onion. Stir again to incorporate all ingredients. Garnish with additional chopped peppers and onion and serve. For a more intense flavour, allow the salad to chill for a few hours or overnight. Tips & Variations:
A bounty of colour & flavour combined!  Prep & Cook time: 15 mins Serves: 6-8 Pairs well with: Zesty Herb Dressing Main Ingredients: 1lb dry pasta of your choice – shaped pasta such as bowtie or rigatoni make for a nice presentation and tend to hold the dressing well ½ - ¾ cup of Friendly Food’s zesty herb dressing – if you are short on time or ingredients your favourite pre-made Italian dressing will do the trick ½ bell pepper, chopped ½ cup green beans, raw and chopped ½ cup red onion, chopped ½ cup grape tomatoes, quartered 10 or more olives, pitted and chopped – we chose kalamata, but use what you like and have on hand Method: Cook your chosen pasta until al dente, often the package will indicate a range of 8-12 minutes. While the pasta is cooking, wash and chop your vegetables. Keeping your cut vegetables small and around the same size makes the finished salad easier to eat. Drain your pasta and allow to cool for just a few minutes. Dressing the pasta while it is still a little warm enhances the flavour; bringing the herbs and seasonings to life and helps to ensure the pasta is well coated. Toss the cooked pasta in the dressing to coat and add the chopped vegetables. Give the salad an additional few stirs to blend the vegetables evenly throughout the pasta. Add additional salt, pepper, and chopped fresh herbs if desired. Serve immediately or allow the flavours to intensify by refrigerating for a few hours. The salad will keep for several days in a sealed container in the refrigerator. Tips & Variations:
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