Healthy Recipes
SMOOTHIES AND SMOOTHIE BOWLS…
Beet a juice!
Ingredients:
1 Apple (Skinless)
1 Small Beet (Skinless and slightly cooked)
1 Small Piece of Ginger Root
1 Cup Coconut Water
1 Tbsp Chia Seeds
1 Tsp Camu Camu
Preparation:
Grind your ginger root and carrot in a high speed blender
Add the rest of the ingredients and blend till completely smooth
Sun-Kissed Smoothie
Ingredients:
1 cup unsweetened coconut milk (not from can)
1 navel orange without peel
3/4 cup baby spinach
1/2 tsp pure vanilla extract
2 tbsp maple syrup
1 Tsp Ashwagandha Powder
3 ice cubes
Preparation:
Combine all the ingredients in a high speed blender and blend until smooth.
Chocolate Lover Smoothie Bowl
Ingredients:
Smoothie:
1/2 Cup Coconut Water
1 Frozen Banana (sliced)
1 Tbsp Almond Butter
1 Tbsp Cacao Powder
1/2 Tsp Cinnamon
1/2 Tsp Maca Root Powder
1/2 Tsp Ashwagandha Powder
1 Tsp Chia Seed or FLaxseed Powder
1/2 Tsp Sea Salt
Toppings:
1 Strawberry (sliced)
1/4 Cup Blueberries
1 Tsp Shredded Coconut
1/2 Tsp Bee Pollen
1/2 Tsp Cacao Nibs
Preparation:
In a small cup, add the dates and hot water to help softened the dates. Approx. 1 minutes. Drain the water
Add all the smoothie ingredients, including the dates in a high speed blender and blend till smooth
Pour smoothie in a bowl and add toppings
Enjoy!
Summertime Smoothie
Ingredients:
3/4 Cup Coconut Water
3/4 Cup Frozen Mangos
3/4 Cup Frozen Pineapples
3/4 Cup Arugula
1 Medjool Date
1 Small Piece Ginger Root
1 Tbsp Lemon Juice
Preparation:
Start by grinding your ginger root in a high speed blender.
Add the rest of the ingredients and blend till completely smooth
Mojito Smoothie
Ingredients:
1/2 Cup Coconut Water
1 Baby Cucumber (roughly chopped)
1 Kale Leaf (stemmed and roughly chopped)
1/3 Cup Fresh Mint Leaves (stemmed)
1 Frozen Banana (roughly chopped)
1/2 Cup Frozen Pineapples
2 Ice Cubes (optional)
Preparation:
Add all ingredients in a high speed blender and blend till smooth
Go Green Baby
Ingredients:
1 Cup Coconut Water
1/2 Cup Water
5 Slices of Cucumber
1/3 Cup Fresh Mint Leaves (Stemmed)
1/2 Cup Frozen Pineapples (Chunks)
1/2 Cup Frozen Mangos (Chunks)
1 Tsp Lemon Juice
1 Tsp Spirulina (Powder)
Preparation:
Add all ingredients in a high speed blender and blend till smooth
Enjoy!
Bone Broth
Ingredients
1 Sweet Onion (roughly chopped)
4 Garlic Cloves (roughly chopped)
3 Celery Stalk (roughly chopped)
3 Carrots (roughly chopped)
1 Tbsp Dried Rosemary
1 Tbsp Dried Oregano
1 Tbsp Thyme
1 Tsp Turmeric
1/2 Tsp Ground Pepper
1 Tsp Sea Salt
Chicken Bones of a Whole Chicken
10 Cups Filtered Water
Preparation:
Add all ingredients in a medium to large Pot
Bring broth to a boil and let simmer for 4-8 hours
Enjoy!
Homemade Nut Milk
Ingredients:
1 Cut Nut Of Choice (Pecans, or Cashews, or Walnuts)
4 Cups Filtered Water
1 Tsp Vanilla Extract
1/2 Tsp Ground Cinnamon
1/4 Tsp Sea Salt
Cheese Cloth
Preparation:
Soak nuts for a minimum 2 hours, drain and rinse
Add nuts in a high speed blender, along with the rest of the ingredients
Blend till smooth, then strain through a cheese cloth in a large mason jar
Squeeze the excess liquid from the cheese cloth so there’s no waist.
Keep in refrigerator for 3 - 5 days.
Enjoy!
Start your day off right with these healthy breakfast recipes…
sweet potato waffle
Ingredients:
1 cup sweet potato, skin on, cut into bite-sized pieces
1 cup dairy-free milk
2 tsp vanilla extract
1/4 coconut oil (melted)
1 1/2 cups rolled oat flour
1 tsp baking powder
1/2 tsp sea salt
1 tsp cinnamon
2 tbsp chia seeds
Advance Prep:
Boil sweet potato pieces (with skin) until very soft. About 15 minutes
Preparation:
Heat waffle maker
Mash cooked sweet potato with milk, vanilla, and coconut oil until completely smooth, set aside
Combine oat flour, baking powder, sea salt, cinnamon, in a large bowl
Add wet ingredients into dry ingredients, blend until completely smooth
Add chia seeds into batter and let sit for a couple minutes for proper absorption
Add 1 cup waffle batter in the centre of heated waffle maker. Close the lid and cook for approx 4 minutes.
Enjoy with nut butter and maple syrup
Gluten Free Pancakes
Ingredients:
2 Cups Gluten Free Rolled Oats
2 Tsp Aluminum-Free Baking Powder
1/3 Tsp Sea Salt
1 Cup Dairy Free Milk
2 Small Ripe Banana
2 Eggs
1 Tsp Pure Vanilla Extract
1 Tsp Cinnamon
1 Tbsp Coconut Oil
Preparation:
Heat coconut oil in a large skillet at medium low
Add oats, baking powder, salt, dairy-free milk and banana in a high speed blender and blend till smoothed.
Add the rest of the ingredients in the blender and blend till well combined
Scoop batter by 1/4 cupfuls onto hot skillet and cook until batter starts to bubble. Flip and cook through for an additional 2 minutes
Enjoy!
Soups/Stews…
Sweet Potato & Leek Soup
Ingredients:
· 1 Sweet Onion (chopped)
· 3 Garlic Cloves (minced)
· 2 Tsp Ground Cumin
· 1 Tbsp Coconut Oil
· 3 Large Leeks (remove and discard the green top part, and slice the white part of the leeks and rinse well)
· 4 Cups Water
· ½ Tsp Dried Basil
· ½ Tsp Dried Oregano
· 1 Tsp Sea Salt
· ½ Tsp Ground Pepper
· 4 Sweet Potatoes (peeled and chopped)
· 1 Can Coconut Milk (full fat)
Toppings:
· 1 Tbsp Hemp Heart
· 1 Tbsp Pumpkin Seeds
Preparation:
· Heat coconut oil in a large sauce pan at medium low for 5 minutes. Add chopped sweet onions and cook for 3 - 5 minutes, stirring frequently to prevent the onions from burning.
· Add the garlic and leeks to the pan and cook for approximately 4-5 minutes to allow everything to soften.
· Sprinkle in the cumin and combine well.
· Add the water, oregano, basil and the sweet potatoes. Bring to a boil and than allow to simmer for approximately 10-15 minutes, or until the sweet potatoes are soft.
· Remove the soup from the heat and slowly mix in the coconut milk. Season with salt and pepper to taste.
· Transfer the sweet potato and leek soup to a high speed blender and blend till smooth
· (Toppings) hemp hearts and pumpkin seeds for added protein!
Homemade Butternut Squash Soup
Ingredients:
To roast the butternut squash:
· 1 Butternut Squash (cut in half)
· 1 Tsp Coconut Oil
· ½ Tsp Sea Salt
· ½ Tsp Ground Pepper
· A Dash of Cinnamon
Ingredients needed for the butternut squash soup:
· Roasted Butternut Squash
· 1 Sweet Onion
· 4 Garlic Cloves (minced)
· 4 Cups Water
· 1 Tsp Sea Salt
· ½ Tsp Ground Pepper
· 1 Garlic Clove (minced)
· ½ Tsp Onion Powder
· ½ Tsp Garlic Powder
· ½ Tsp Curry Powder
· ½ Tsp Cumin
· ½ Tsp Ginger Powder
· 1 Can Coconut Milk (full fat)
Preparation:
· Preheat oven at 350’F
· Cut butternut squash in half
· Remove the seeds from butternut squash
· Massage the coconut oil on the inside surface of the butternut squash
· Add the spices for the butternut squash
· Roast butternut squash for 45 minutes
For the butternut squash soup:
· Heat up your coconut oil in a soup pot at medium low for 5 minutes
· Add sweet onion and garlic and sauté for 5 minutes
· Remove butternut squash from oven and let cool
· Remove skin from roasted butternut squash
· Add roasted butternut squash, and all the spices
· Let simmer for 5 minutes before adding 4 cups of water.
· Bring the soup to a boil at medium high then reduce the temperature to low and let simmer for 15 minutes
· Remove soup from heat and pour in the coconut milk, stir till well combined
· Transfer the soup to a high speed blender and blend till smoothed
Rutabaga, Sweet Potato and Cauliflower Red Thai Curry
Red Thai Curry Stew Ingredients:
1 Tbsp Olive Oil
1/2 Head Cauliflower, (cut into 1/2 inch florets)
1 Large Rutabaga, (cut into small pieces)
1 Large Sweet Potato or 2 Small Sweet Potatoes (cut into small pieces)
1 Tbsp Red Thai Curry
1 Tsp Sea Salt
1/2 Tsp Ground Black Pepper
1 Tsp Curry Powder
1 Tsp Onion Powder
1/2 Tsp Garlic Powder
1 Can Light Coconut Milk
1 Can Diced Tomatoes, With Their Juices
1/2 Cup Dried Red Lentils
3 Cups Kale (shredded)
Long Grain Sprouted Brown Rice Ingredients:
1 Cup Long Grain Sprouted Brown Rice
1 Tsp Olive Oil
1/2 Tsp Sea Salt
1/4 Tsp Ground Black Pepper
1/2 Tsp Tumeric
1/2 Tsp Umibushi Plum Vinegar (optional)
Red Thai Curry Stew Preparation;
In a large skillet, heat olive oil at medium low. Add cauliflowers, rutabagas, sweet potatoes, sea salt, black pepper, curry powder, onion powder, garlic powder, and red curry paste. Stir till well combined.
Sautée for 10 minutes. Then add 1 can diced tomatoes and 1 can coconut milk. Stir till well combined. Add red lentils on top of the mixture and gently press the lentils into the liquide. (do not stir the lentils into the mixture, as it sticks easily to the bottom)
Cook for approx. 20 minutes, until cauliflower, rutabaga and sweet potatoes are fork tendered. Add shredded kale in the last 5 minutes of cooktime.
In the meantime, cook rice according to package instructions. Add olive oil, sea salt, black pepper and tumeric. Once cooked, add 1 Tsp umibushi plum vinegar (optional)
Serve red thai curry stew on a bed of rice or on it’s own.
Enjoy!
African Peanut Stew
Ingredients:
· 1 Sweet Onion (finely chopped)
· 4 Large Garlic Clove (minced)
· 1 Red Pepper (chopped)
· A Pinch of Chili Flakes
· 3 Sweet Potatoes (peeled and cut into bite size piece)
· 1 ½ Cups Tomatoes (chopped) or a can of diced tomatoes
· 2 Tsp Sea Salt
· 1 Tsp Ground Pepper
· ¼ Cup Coconut Aminos
· A Pinch Cayenne Pepper
· 1 Tbsp Smoked Paprika
· 1 Cup Water
· 1 Can Coconut Milk (full fat)
· ½ Cup Natural Peanut Butter (smooth or crunchy)
· 1/3 Raw Peanuts or Raw Cashews
Preparation:
· Heat coconut oil in a large pot at medium low for 5 Minutes
· Add the rest of the ingredients except the water, coconut milk and peanut butter and cook for 15 – 20 minutes at medium low.
· Add water and bring to a boil at medium high
· Once reaching a boiling point, lower the temperature to low and add coconut milk and let simmer for 10 minutes more.
· In the meantime, take out 1 cup of liquid from the african peanut stew and mix with ½ cup of peanut butter in a small bowl and stir together till smoothed.
· Add the peanut butter mixture to the african peanut stew and stir till well combined
· Let simmer on low for an additional 5 minutes
· Serve with 1/3 cup of peanuts or cashews
· You can add cooked chicken (diced) or a can of chickpeas (drained and Rinsed) for extra protein
Curry Lentil Stew
Ingredients:
1 Tsp Coconut Oil
1 Sweet Onion (finely chopped)
4 Garlic Cloves (minced)
4 Medium Small Sweet Potatoes or White Potatoes (peeled and cut into bite size pieces
2 Medium Carrots (diced)
2 Celery Stalk (diced)
1 Tbsp Cumin
1 Tsp Thyme
1 Tsp Curry Powder
1 Tsp Garlic Powder
1 Tsp Sea Salt
1/2 Tsp Ground Pepper
1 can of Diced Tomatoes
3/4 Cup Uncooked Green or Red Sprouted Lentils (drained and rinsed)
4 Cups Water or Vegetable Broth
Preparation:
In a large saucepan, heat oil over medium heat for 5 minutes. Add sweet onions and garlic with a pinch of sea salt and ground pepper and sauté for 10 minutes
Add carrots, potatoes and celery, along with the cumin, thyme, curry powder and garlic powder. Stir till well combined
Add the diced tomatoes, lentils, broth. Increase the heat to high till you reach a boiling point. Reduce the heat to medium and simmer, uncovered for 30 - 35 minutes, until the lentils are tendered.
Add sea salt and ground pepper and serve!
Enjoy!
Healthy Bowls…
Sprouted Lentil & Sprouted Rice Dish
Ingredients:
· 1 Cup Sprouted Brown Rice
· ½ Cup Sprouted Green Lentils
· 2 Cups Water
· 2 Celery Stalks (finely chopped)
· 2 Carrots (finely chopped)
· 3 Green Onions (finely chopped)
· 1 Cup Frozen Peas
· 1 Green Pepper (finely chopped)
· 2 Skinless Boneless Chicken Breast (chopped) (optional)
· 1/3 Cup Coconut Aminos
· ¼ Cup Olive Oil
· 2 Garlic Clove (minced)
· 1 Tsp Sea Salt
· 1 Tsp Black Pepper
· ½ Tsp Garlic Powder
· ½ Tsp Onion Powder
· ½ Tsp Thyme
Preparation:
· Preheat oven to 350’F
· Clean the rice and lentil with water in a strainer until water is clear
· Add to roaster oven pot along with the rest of ingredients
· Cook sprouted lentil & sprouted fried rice dish for 55 minutes or until water has dissolved completely
Roasted Veggies & Quinoa Bowl
Ingredients:
Quinoa:
· 1 Cup Quinoa (cooked)
· 1 Tsp Olive Oil
· ½ Tsp Sea Salt and ½ Tsp Ground Black Pepper
· 1 Tsp Turmeric
· 1 Tsp Umibushi Plum Pepper
Roasted Veggies:
· 1 Tsp Coconut oil
· 1 Sweet Onion (finely chopped)
· 2 Garlic Cloves (minced)
· ½ Tsp Sea Salt and ½ Tsp Ground Pepper
· Veggie of choice chopped into small pieces (1 carrot, 1 celery stalk, 1 cup of broccoli, 1 cup of cauliflower, 1 cup red pepper)
· 1 Tbsp Garlic Powder
Tahini sauce:
• 3 Tbsp Organic Lemon Juice
• 1⁄3 Cup Tahini
• 1⁄4 Cup Sunflower Seeds
• 1⁄4 Cup Parsley or Kale (finely chopped)
• 2 Garlic Cloves (minced)
• 1/3 Cup of Water
• 1 Tsp of Sea Salt
Preparation:
Quinoa:
· Cook quinoa in a medium pot according to instructions on the package
· Add ½ tsp sea salt and ½ tsp ground pepper to cooked quinoa
· Add a splash of umibushi plum vinegar and 1 tsp olive oil and stir till well combined
Veggies:
· Heat skillet at medium low for 5 minutes
· Melt coconut oil for 5 minutes more
· Add sweet onions and garlic with sea salt and ground pepper and sautee for 5 minutes
· Add chopped veggies and the rest of the spices, sautee for 15 minutes
Tahini Sauce:
· Add all ingredients of the tahini Sauce in a high speed blender and blend till completely smooth. If the sauce is too thick, add a bit more water and blend some more.
Quinoa and Veggie Bowl:
· Add cooked quinoa in a bowl
· Topped with roasted veggies
· Drizzle with tahini sauce
Cashew Cheese Quinoa Bowl
Ingredients:
For the cashew cheese sauce:
1 Cup Raw Cashews (soaked, drained & rinsed)
1 Garlic Clove
1/2 Cup Unsweetened Coconut Milk (not from can)
1/4 Cup Nutritional Yeast
1 Tsp Dijon Mustard
1 Tsp Lemon Juice
1/2 Tsp Onion Powder
1/2 Tsp Curry Powder
1/2 Tsp Sea Salt
For the Bowl:
1 Cup Quinoa
1 Tsp Coconut Oil
1 Garlic Clove (minced)
1 Small Sweet Onion (diced)
1 Tsp Sea Salt
1/2 Tsp Ground Pepper
1/2 Tsp Ground Turmeric
1/2 Tsp Garlic Powder
1/2 Tsp Onion Powder
2 Celery Stalk (chopped into small pieces)
2 Cups Brocoli Florets (chopped into small pieces)
1/2 Red Pepper (chopped into small pieces)
1/2 Tsp Umibushi (plum) Vinegar
Preparation:
Cashew Cheese Sauce:
Place the cashews in a bowl and add boiling water and let soak for 20 minutes. Drain and rinse the cashews
In a blender, combine the soaked cashews and the rest of the ingredients from the cashew cheese sauce and blend till smooth
Quinoa Bowl:
Cook the Quinoa according to the instructions on the package
In a large pan, heat the oil over medium heat, Add the garlic and sweet onion and sauté for about 8 minutes, until the onion is caramelized, Season with salt, pepper, turmeric, onion powder, and garlic powder
Stir in the celery, broccoli, red pepper and sauté over medium heat until broccoli and celery is fork tender, 15-20 minutes. Add Umibushi plum vinegar towards the last 5 minutes
Add the cooked Quinoa and cashew cheese sauce to veggies and mix till well combined. Cook for an additional 10 minutes on medium low.
Serve on a bed of leafy greens of choice
Enjoy!
Healthy Pub Food…
Cauliflower Wings
Ingredients:
1 Head of Cauliflower (cut into florets)
1 Cup Chickpea Flour
1 Cup Water
1 Tsp Onion Powder
1 Tsp Garlic Powder
1 Tsp Sea Salt
For the sauce:
1 Cup Frank’s Red Hot Sauce
2 Tbsp Coconut Oil (Melted)
Lemon Pepper (optional)
Preparation:
Preheat Oven 410’F
Cut head of cauliflower into bite size florets
Make you Badder:
Mix 1 cup chickpea flour with 1 cup water and spices. Stir till well combined
Add cauliflower florets and mix real good to make sure all cauliflower is covered in badder.
Cook your cauliflower wings:
Add parchment paper on a cookie sheet then add cauliflower mix on cookie sheet and bake for 20 minutes.
In the meantime, add 2 tbsp coconut oil in the bowl where you had the badder. Add cooked cauliflowers with the coconut oil and stir till well combined.
Add 1 cup frank’s red hot sauce to your cooked cauliflowers and stir well.
Return cauliflower wings in the oven and bake for an additional 20 minutes, keeping a close eye on it so it doesn’t burn.
Once ready, let cool for 5 - 10 minutes and serve on a bed of spinach with your favourite Mayo
Enjoy!
Nature’s Vegan Cheese Wiz
Ingredients:
1 Cup Cashews (soaked for a min 20 minutes in hot water)
1 Red Bell Pepper
2 Tbsp Lemon Juice
1/2 Cup Nutritional Yeast
1/2 Tsp Garlic Powder
1/2 Tsp Sea Salt
1/2 Tsp Smoked Paprika
1/2 Tsp Chilli Powder
Preparation:
Soak cashews for a minimum 20 minutes in hot water. Drain and rinse
Add all ingredients, including the cashews in a high speed blender and blend till smooth
Enjoy as a spread, dip or a sauce
Thai Peanut Butter Sauce
Ingredients:
1 Large Garlic Clove
1 1/2 Tsp Grated Fresh Ginger
6 Tbsp Filtered Water
5 Tbsp Smooth Natural Peanut Butter
2 Tbsp Fresh Lemon Juice
2 Tbsp Olive Oil
1 Tbsp Coconut Aminos
2 Tsp Maple Syrup
1 Tsp Siracha 1/2 Sea Salt
1/2 Tsp Ground Black Pepper
A Dash of Cayenne (optional)
Praparion:
Add all ingredients in a high speed blender and blend until smooth. Add more water if you want a thinner consistency
Can be stored in an airtight container in the fridge for 4 days
Enjoy!
Plantain in the membrane
Ingredients:
1 Plantain (remove skin)
2 Tbsp Coconut oil
1/2 Tsp Sea Salt
Dash of ground black pepper
1/2 Tsp Garlic Powder
1/2 Tsp Onion Powder
1/2 Tsp Turmeric
Sauce:
1 Tsp Organic Mayo
1/2 Tsp Frank’s Sauce Sauce
Preparation:
Heat coconut oil in a large skillet at medium low for approx. 5 minutes
Peel and cut plantains in discs
Add plantains to heated coconut oil
Add spices and sauté for approx. 3 minutes both sides. Make sure to check often to avoid burning.
Sauce:
Stir both mayo and franks hot sauce together till well combined.
Enjoy!
TLT
Tomato - Lettuce - Tempeh
Ingredients:
Sourdough Bread (2 slices)
1 Tsp Organic Mayo
Leafy Greens (romaine, spinach, arugula)
Tomatoes (2 thin slices)
Marinated Tempeh (4 slices, see recipe below)
1 Tbsp Sauerkraut
Cucumber (4-5 thin slices)
1/4 Tsp Sea Salt
1/4 Tsp Ground Pepper
Preparation:
Lightly toast the sourdough bread
Add the mayo, leafy green of choice, sliced tomatoes, sliced cucumbers, marinated tempeh, sauerkraut, sea salt and ground pepper
Enjoy it as a sandwich or as a salad.
Plant Based Sloppy Joe
Ingredients:
2 Tbsp Olive Oil
1 Small Sweet Onion (finely chopped)
3 Large Garlic Clove (minced)
1 Medium Red Bell Pepper (finely chopped)
1 tsp Ground Cumin
2 Tsp Chili Powder
1 Jar of Tomatoe Basil Pasta Sauce
1/4 Cup Oil-Packed Sundried Tomatoes (drained and chopped)
1 Cup Cooked Green Lentils (preferably sprouted)
2 Tbsp Coconut Aminos
2 Tbsp Coconut Sugar
1/2 Tsp Sea Salt
A Dash of Ground Black Pepper
1/2 Tsp Apple Cider Vinegar
4 Hamburger Buns
Preparation:
In a large skillet, heat olive oil over medium heat. Add chopped sweet onion and minced garlic and sauté for 3-4 minutes. Add chopped red pepper, sundried tomatoes, ground cumin, chilli powder. Stir till well combined. Add pasta sauce, coconut aminos, coconut sugar. Stir to combine and cook for 10 minutes.
In a separate pot, cook lentils, according to package instructions. Drain and rinse. Transfer into a high speed blender and pulse the lentils a couples times. Do not over blend as you still want to keep the lentil texture.
Transfer the lentil mixture to the sauce and add 1/2 Tsp apple cider vinegar. Stir till well combined. Continue cooking at medium heat for another 5 minutes.
Toast your buns or a slice a bread. Then add a spoonful of plant based sloppy joe on your bun and Enjoy!
Marinated Tempeh
Ingredients:
1/3 Cup Coconut Aminos
1/4 Cup Olive Oil
1/4 Cup Lemon Juice
1 Tsp Liquide Smoke (optional)
1/2 Tsp Sea Salt
1/2 Tsp Black Pepper
1 Tsp Smoked Paprika
Tempeh
Preparation:
Mix all ingredients in a glass dish
Add your tempeh in the glass dish
Marinate the fridge for a minimum of 30 minutes
Preheat oven 400’F
Add Tempeh, along with the coconut aminos marinara in the oven and bake for 20 minutes.
It can be served as. BLT (TLT) or in a salad
Enjoy!
Sautéed Brussels Sprouts with Green Onions
Ingredients:
4-5 Cups Brussels Sprouts (stemmed & cut in half)
3 Tbsp Olive Oil
3 Garlic Cloves (minced)
3 Green Onions (finely chopped)
1 Tsp Garlic Powder
1 Tsp Onion Powder
1 Tsp Smoked Paprika
1 Tsp Ground Cumin
1/2 Tsp Ground Pepper
1/2 Tsp Sea Salt
1 Tsp Maple Syrup
4 Tbsp Coconut Aminos
1 Tbsp Hemp Hearts (toppings)
1 Tbsp Pumpkin Seeds (toppings)
Preparation:
In a large Skillet, heat olive oil at medium low for approx.5 minutes. Add minced garlic and chopped green onions with a dash of sea salt and ground black pepper. Sautée for 5 minutes.
In the meantime, cut the stem from the brussels sprouts and cut in half. Add in a coriander and wash the brussels sprouts.
Add brussel sprouts in the large skillet with the garlic and green onions. Add the rest of the ingredients (spices, coconut aminos, and maple syrup). Mix till well combined.
Sautée for approx 15-20 minutes, striring occasionally.
Transfer brussels sprouts in a medium bowl. Add pumpkin seeds and hemp hearts
Enjoy!
Sautéed Asparagus
Ingredients:
A Bunch of Asparagus, split in half
1 tbsp Coconut Oil
1 Tsp Sea Salt
1/2 Tsp Ground Pepper
1/2 Tsp Ground Turmeric
1/2 Tsp Onion Powder
1/2 Tsp Garlic Powder
1 Tbsp Nutritional Yeast
Preparation:
Heat coconut oil in skillet at medium low for 10 minutes.
In the mean time wash your asparagus and cut them in half
Add asparagus in skillet, along with the rest of the spices, except nutritional yeast
Sauté asparagus for 10 minutes
Add nutritional yeast the last 2 minutes
Sweet Potato & Edamame Beans
Ingredients:
1 Tbsp Olive oil
1 Sweet Onion (finely chopped)
2 Garlic Cloves (minced)
1/2 Tsp Sea Salt
1/2 Tsp Ground Pepper
1/2 Tsp Garlic Powder
1/2 Tsp Onion Powder
1/2 Tsp Turmeric Powder
2 Medium Sweet Potatoe (cut into bite size pieces)
2 Cups Frozen Edamame Beans
Preparation:
Heat skillet at medium heat for 10 minutes
Heat olive oil for an aditional 5 minutes
Add chopped onions and minced garlic, along with sea salt and ground pepper. Sautée for 8-10 minutes.
Add chopped potatoes and the rest of the spices and cook for 15 minutes
Add edamame beans and cook for an aditional 10 minutes. Stirring occasionally
Amazing on it’s own or served with a leafy green of choice
Enjoy!
Roasted Rutabagas & Sweet Potatoes
Ingredients:
1 Tbsp Coconut Oil
1/2 Tsp Sea Salt
1/2 Ground Pepper
1/2 Garlic Powder
1/2 Onion Powder
1 Sweet Onion (finely chopped)
1 Sweet Potato (peeled and cut into bite size pieces)
1 Rutabaga (pealed and cut into bite size pieces)
Preparation:
Heat coconut oil in medium size pan at medium low for 5 minutes
Add chopped onions with spices to coconut oil and sauté for 5 more minutes
In the meantime, peel and cut rutabaga and sweet potatoe into bite size pieces
Add chopped rutabagas and chopped sweet potatoes to sauteed sweet onions and cook for aprox 15-20 minutes (until fork tendered)
Potato Wedges Nacho Plate
Potato Wedges. Ingredients:
1 Tsp Smoked Paprika
1 Tsp Onion Powder
3/4 Tsp Garlic Powder
1 Tsp Sea Salt
3 Large Russet Potatoes
2 Tbsp Olive Oil
Cashew Sour Cream Ingredients:
1 Cup Raw Cashews (soaked, drained and rinsed)
1/2 Cup Filtered Water
2 Tbsp Fresh Organic Lemon Juice
2 Tsp Apple Cider Vinegar
1/2 Tsp Sea Salt
1/2 Tsp Dill Weed (optional)
Potato Wedges Nacho Plate Ingredients:
1/2 Cup MIld Salsa
1/2 Cup Shredded Lettuce
1 Tbsp Sun dried Tomato (chopped)
2 Tbsp Olives (sliced)
1 Tbsp Green Onion (finely chopped)
3/4 Cup Red Bell Pepper (chopped)
1/2 Cup Diced Avocado (optional)
Potato Wedges Preparation:
Preheat the oven to 425’F. Grease an extra large baking sheet with olive oil. Preferably no parchment paper to allow the wedges to be extra crispy.
In a small bowl, mix together the spices
In a large bowl, add your cut potatoes, drizzle 2 tbsp on potaotes then add your spice mixture. Stir till well combined.
Add the potato wedges on the baking sheet and cook in oven for 30 minutes. Flip the wedges half way through.
Cashew Sour Cream Preparation:
Place the cashews in a small bowl and add boiling water. Let soak for minimum 20 minutes. Drain then rinse.
Add cashews in a high speed blender and add the water, lemon juice, ACV, and salt. Blend till completely smooth
Transfer the cashew sour cream in a container then add your dill weed. Still till well combined.
Potato Wedges Nacho Plate Preparation:
In a serving bowl or plate, add potatoe wedges, top with shredded lettuce, red pepper, olives, green onion, sundried tomatoes, or any other toppings you choose. Drizzle the salsa then the cashew sour cream and serve immediately while the wedges are still hot
Any leftover cashew sour cream can be stored in an air tight container and kept in the fridge for 3-5 days
Enjoy
Dairy free Nacho Dip
Ingredients
Cashew Cheese:
3/4 Cup Raw Cashews (soaked and drained)
3/4 Cup Cooked Carrots (peeled and chopped)
2 Tbsp Nutritional Yeast
2 Tbsp Lemon Juice
1 Tsp Garlic Powder
1 Tsp Sea salt
1 Tsp Chilli Powder
1 Tsp Onion Powder
Ingredients
Nacho Dip:
1 Cup Mild Salsa
1 Cup Sweet Onion (finely chopped)
2 Handful Mixed Greens (roughly chopped)
1/2 Cup Blue Corn Tortilla Chips
1 Green Onion (finely chopped)
Preparation:
Cashew Cheese: Soak cashews in boiling water for 20 minutes. Drain and rinse
Preheat the oven to 400’F
Place the carrots in a small saucepan and cover with water. Bring to a boil, then reduce to simmer and cook for approx. 5 minutes. Drain
In a blender, add cashews, carrots and the rest of the ingredients from the cashew cheese and blend till completely smooth
Nacho Dip: Stir together the sweet onions, mild salsa and mixed greens.
Add the cashew cheese and stir till well combined
Add the mixture in a glass square dish and add the crushed tortilla chips and finely chopped green onion.
Cook for 25 minutes
Serve with your favourite tortilla chips or in a wrap
Enjoy!
Tex Mex Casserole
Ingredients:
Tex Mex Spice Mix:
1 Tbsp Chili Powder
1 Tsp Cumin
1 Tsp Smoked Sweet Paprika
A Dash of Cayenne Pepper
1/2 Tsp Curry Powder
1/2 Tsp Onion Powder
1/2 Tsp Garlic Powder
1 Tsp Sea Salt
1/2 Tsp Ground Pepper
For the Casserole:
1 Tsp Coconut Oil
1 Sweet Onion (finely chopped)
3 Garlic Clove (minced)
1 Red Bell Pepper (chopped into small Pieces)
2 Celery Stalk (chopped into small pieces)
1 Carrots (peeled and fine chopped)
1 Tsp Sea Salt
1/2 Tsp Ground Pepper
1 Tomato (diced with their juices)
1 Cup Mild Salsa
1 Cup Spinach
1 Cups Cooked Brown Rice (drained and rinsed)
1/2 Cup Sprouted Black Beans (drained and rinsed)
1 Cup Grass Fed Goat Mozzarella Shredded Cheese
2 Handful Blue Corn Chips (Crushed)
Preparation:
Tex Mex Spice Mix:
In a small bowl, combine all the ingredients from the tex mex spice mix and stir well
Casserole:
Preheat the oven to 375’F
In a large pan, heat oil over medium heat for 5 minutes. Add onions, garlic and sauté for 8 minutes till caramelized.
Add red pepper, celery, carrots and sauté for 10 minutes until softened. Season with salt and pepper
Rinse brown rice and cook according to package
Rinse black beans and cook according to package
Stir in the tex-mex spices, cooked rice, cooked black beans. Sauté for 5 minutes more.
Prepare cookie sheet with parchment paper. Lay evenly Tortilla Chips, Add Tex Mex Rice/Bean Mix and spread evenly.
Add salsa then mozzarella cheese and spread evenly.
Bake in Oven for Approx. 15 Minutes. Check often towards the end to prevent burning.
Enjoy!
Healthy Comfort Food…
Homemade Dairy Free Hamburger Helper
Ingredients:
Dairy Free Cheese Sauce:
· 1 Cup Raw Cashews (soaked over night and drained and rinsed or the quick soak method which is soak cashews in boiling hot water for 20 minutes then drain and rinse)
· 1 Cup Carrots (peeled, chopped and cooked)
· 2 Tbsp Nutritional Yeast
· 2 Tbsp Lemon Juice
· 1 Large Garlic Clove
· 1 Tsp Sea Salt
· 1 Tsp Chili Powder
· ½ Tsp Onion Powder
· Dash Cayenne Pepper
For the Hamburger Helper:
· 1 Tsp Coconut Oil
· ½ Tsp Sea Salt
· ½ Tsp Ground Pepper
· 1 Jar of Organic Tomato Basil Pasta Sauce
· 1 Small Sweet Onion (finely chopped)
· 1 Small Tomato (finely chopped)
· ½ lbs of Grass Fed Lean Ground Beef
Pasta:
· 2 Cups of Rice Pasta (cooked)
· 1 Tbsp Olive oil
· ½ Tsp Sea Salt
· ½ Tsp Pepper
Preparation:
· To make the dairy free cheese sauce, soak cashews in boiling hot water for 20 minutes then drain and rinse.
· Place the carrots in a small saucepan with water and cook until fork tender and drain the water.
· In a blender, combine the cashews, cooked carrots, nutritional yeast, lemon juice, garlic, salt, chili powder, onion powder, cayenne with 2/3 cup water and blend until smoothed
· To make the hamburger helper, cook the lean ground beef in a separate pan at medium low. In a different pan, heat coconut oil for 5 minutes at medium low, add sweet onions, tomatoes and cook for 5 minutes.
· Add pasta sauce, cooked ground beef, dairy free cheese sauce and stir together till well combined.
· Preheat oven to 400’F. Cook the hamburger helper mix in a glass oven dish for 20 minutes
· Meanwhile, cook pasta (follow directions on package). Drain and rinse. Return pasta in pot. Add olive oil, sea salt and pepper and stir well.
· Serve the baked hamburger helper mix on top of pasta in a serving bowl
Portobello Mushroom Alfredo
Ingredients:
2 Tbsp Extra-Virgin Olive Oil
1 Large Sweet Onion (finely chopped)
4 Large Garlic Clove (minced)
3 Portobello Mushrooms (finely chopped)
1 Green Pepper (finely chopped)
1 Red Tomatoe (finely chopped)
2 Celery Stalk (finely chopped)
3/4 Tsp Sea Salt
1 Cup Water
1 Cup Raw Cashews (soaked, drained & rinsed)
1 Cup Coconut Milk (unsweetened)
6 Tbsp Nutritional Yeast
A Pinch Red Pepper Flakes
4 Tsp White Wine Vinegar
1/2 Tsp Ground Pepper
1/2 Package Brown RIce Pasta (cook according to package)
Preparation:
In a medium bowl, add the cashews and 1 cup of boiling water and soak for approx 20 minutes. Drain and rinse.
Cook Pasta according the package instructions
In a large pan, heat the oil over medium high heat for approx 2 minutes. Add chopped onions and garlic. Sautée for 5 minutes. Add chopped mushroom and a pinch of salt and stir to combine, incovered, stirring occasionally, for 8 minutes.
Add the rest of the vegetables and sautée for 8-12 minutes.
In the meantime, add cashews and coconut milk in a high speed blender, blend till smooth.
Add 1 cup water. cashew mixture, nutritional yeast, red pepper flakes, white wine vinegar, and ground pepper to the sautéed veggies.
Reduce the heat to medium low and simmer uncovered while stiring often for an additional 8 minutes.
Add Mushroom Alfredo mixture to the pasta and stir till well combined.
Enjoy!
Dairy Free Mac & Cheese
Ingredients:
Dairy Free Cheese Sauce:
1 Cup Raw Cashews (soaked in boiling hot water for 20 minutes, drain and rinse)
1 Cup Carrots (peeled, chopped and cooked)
2 Tbsp Nutritional Yeast
2 Tbsp Lemon Juice
1 Large Garlic Clove
1 Tsp Sea Salt
1 Tsp Chilli Powder
½ Tsp Onion Powder
Dash Cayenne Pepper
Pasta:
1 Cup of Rice Pasta Macaroni (cooked)
1 Tbsp Olive oil
½ Tsp Sea Salt
½ Tsp Pepper
Sauce:
1 Tsp Coconut Oil
1 Small Sweet Onion (finely chopped)
½ Tsp Sea Salt
½ Tsp Ground Pepper
1 Small Tomato (finely chopped)
1 Cup Broccoli Florets (finely chopped)
1/4 Cup Fresh Basil (finely chopped)
1 Cup of Organic Tomato Basil Pasta Sauce
Preparation:
To make the dairy free cheese sauce: Soak cashews in boiling hot water for 20 minutes then drain and rinse.
Place the carrots in a small saucepan with water and cook until fork tender and drain the water.
In a blender, combine the cashews, cooked carrots, nutritional yeast, lemon juice, garlic, salt, chilli powder, onion powder, cayenne with 2/3 cup water and blend until smoothed
Cook macaroni noodles (follow instructions on package). Drain and rinse. Return pasta in pot. Add olive oil, sea salt and pepper and stir well.
To make the sauce: In a different pan, heat coconut oil for 5 minutes at medium low, add sweet onions and minced garlic and sauté for 5 minutes.
Add diced tomatoes, broccoli florets and basil cook for 10 minutes. Add pasta sauce, cooked macaroni and cheese sauce and stir till well combined.
Cook Mac & Cheese on low for another 5 minutes
Enjoy!
Shepherd’s Pie
Ingredients:
Potato Mix:
4-5 Medium White Potatoes (peeled and cut)
Half a Cauliflower (cut in small florets)
4 Cups Water
1 Small Sweet Onion (finely chopped)
1 Tsp Olive Oil
1 Tsp Sea Salt
1/3 Cup Nutritional Yeast
1 Tbsp Butter or Coconut Oil
1 Tsp Onion Powder
1 Tsp Garlic Powder
1/4 Cup Dairy Free Milk (if Necessary)
Beef Mix:
1 LBS Grass Fed Lean Ground Beef
1 Small Sweet Onion (finely chopped)
1 Tsp Sea Salt
1 Tsp Ground Pepper
Carrots:
4 Carrots (peeled and cut in small disc)
Preparation:
Potato Mix:
Peel and cut your Potatoes in 4
Cut cauliflower in small florets
Finely chop small sweet onion
Boil water in pot at medium high then reduce temperature to medium low.
Add sweet onion, cauliflower and potatoes and cook till potatoes and cauliflower are fork tendered. Approx. 25 minutes
Drain water from the potatoes in a strainer
Put sweet onion, cauliflower and potatoes back in pot and add the rest of ingredients from the potato mix.
Mash together with a potato masher till completely smoothed
Beef Mix:
Heat 1 tsp coconut oil at medium low in a medium pan for 5 minutes. Add finely chopped sweet onions with sea salt and ground pepper and sauté for 5 minutes more
Add Beef and cook till the pink colour is gone.
Strain beef in strainer to get rid of excess liquid
Carrots:
in a small sauce pan, add carrots with 1 cup of water.
Bring water to a boil at medium high.
Reduce heat to medium low once reached a boiling point and cook carrots till fork tendered. Approx. 15 minutes.
Strain Water from carrots in strainer and mash carrots with a potato masher
Assembling the Shepherd’s Pie:
Add cooked ground beef at the bottom of a square glass dish
Add mashed carrots, spread evenly throughout
Add Mashed Potatoes and spread evenly
Sprinkle Paprika on top and cook for 25 minutes at 350’F
Enjoy!
Miso Medley
Ingredients:
1 Tbsp Coconut Oil
1 Sweet Onion (finely chopped)
2 Garlic Cloves (minced)
4 Medium Rutabagas (cut into bite size pieces)
2 Carrots (cut in single discs)
1 Cup Frozen Edamame Beans
4 - 5 Organic Turkey Sausages
1 Tsp Sea Salt
1/2 Tsp Ground Pepper
1/2 Tsp Garlic Powder
1/2 Tsp Onion Powder
1/2 Tsp Turmeric
1/4 Cup Miso Paste
Preparation:
Heat a large frying pan and a medium frying pan at medium low for approximately 10 minutes
Add 1 Tsp coconut oil in medium frying pan and 1 Tbsp coconut oil in large frying pan and heat for 5 minutes.
Add organic turkey sausages (you can use any type of sausages) in medium frying pan
Add finely chopped onions and minced garlic in large frying pan and sauté for 5 minutes.
In the meantime, cut rutabagas and carrots and add to large frying pan, along with spices. Stir till well combined
Sauté vegetables till fork tendered, (Approximately 15 - 20 minutes) Stir often.
Add edamame beans to vegetables half way through cooking time
Cut turkey sausages in single disc
Once medley is cooked, remove from heat and add turkey sausages and miso paste to the medley and stir till well combined!
Enjoy!
Mashed Potatoes & Cauliflower
Ingredients:
5 Medium Yellow Potatoes
1/2 Head of Cauliflower
2 Tbsp Coconut Oil
2 Tbsp Nutritional Yeast
1/2 Tsp Sea Salt
1/2 Tsp Ground Pepper
1/2 Tsp Onion Powder
1/2 Tsp Garlic Powder
Preparation:
Peel potatoes and cut potatoes in half
Wash head of cauliflower and cut cauliflower in half. Use only half of the cauliflower
Cut cauliflower in bite size florets
Add potatoes and cauliflower florets in a medium size saucepan and fill with water.
Bring water to a boil at medium high. Once reached a boiling point, reduce temperature to medium low and cook potato/cauliflower till fork tendered
Once cooked, drain water from saucepan and add the rest of the ingredients and mash potatoes/cauliflowers till smoothed
Enjoy!
Salads & then some…
Arugula & Citrus Salad
Ingredients:
· 1 Handful Arugula Salad
· 1 Orange (peeled and chopped)
· ½ Cup Walnuts
· 3 Dates (chopped)
· 1 Avocado (chopped)
· ½ Cup Chicken (chopped) (optional)
· ¼ Cup Hemp Hearts
Preparation:
· Add all Ingredients on a bed of Arugula
Kale & Pecan Parmesan Salad
Ingredients:
Salad
· 4 Cups Kale (finely chopped)
- 2 Beets (cut into bite size pieces)
Pecan Parmesan:
· 1 Cup Roasted Pecans (finely chopped)
· 1 Large Garlic Clove (minced)
· 4 Tsp Nutritional Yeast
· 4 Tsp Olive Oil
· ¼ Tsp Sea Salt
Dressing:
· 2 Garlic Cloves
. 1/4 Cup Fresh Lemon Juice
. 4 Tbsp Extra Virgin Olive Oil
. 1/2 Tsp Sea Salt
. 1/4 Tsp Ground Pepper
Preparation:
Roasted Pecans:
· Preheat oven at 300’F
· Pulse pecans in a small blender till thinly chopped
· Spread chopped pecans on a cookie sheet
· Roast for 10-12 minutes
· Transfer the roasted pecans in a medium bowl along with the rest of the ingredients from the pecan parmesan
Salad:
· Wash and de-stem the kale.
. Put kale in a large bowl and pour dressing over it and massage well into the kale.
·Add pecan parmesan mix to salad and stir salad, leave about 1/4 cup of the pecan parmesan for the top
. Add rest of the veggies on top, then sprinkle the remaining pecan parmesan on top and drizzle with umibushi plum vinegar.
. Leave in refrigerator for 30 minutes before serving
Enjoy!
Cozy kale & sweet potato salad
Ingredients
Salad
A bouquet of Kale Salad
2 sweet potato, cut into bite size pieces
2 Tbsp of olive oil
1 Tsp chili powder
1/2 Tsp sea salt
1/4 Tsp ground pepper
1 Tsp garlic powder
2 Gala apples, cut into bite size pieces
1/4 bloc of dairy-free feta cheese
Pecan Parmesan:
· 1 Cup Roasted Pecans (finely chopped)
· 1 Large Garlic Clove (minced)
· 4 Tsp Nutritional Yeast
· 4 Tsp Olive Oil
· ¼ Tsp Sea Salt
Apple cider vinegar & Dijon Mustard Dressing
1/4 cup olive oil
3 Tbsp apple cider vinegar
3 Tbsp Maple Syrup
2 Tbsp dijon mustard
1/2 Tsp garlic powder
pinch of sea salt
pinch of ground pepper
Preparation
Preheat oven to 400’F, In a large bowl, toss the chopped sweet potatoes, olive oil, chilli powder, salt, pepper and place on a large baking sheet
Roast for 20 minutes, check halfway
Roasted Pecans:
· Preheat oven at 300’F
· Pulse pecans in a small blender till thinly chopped
· Spread chopped pecans on a cookie sheet
· Roast for 10-12 minutes
· Transfer the roasted pecans in a medium bowl along with the rest of the ingredients from the pecan parmesan
Wash, de-stem and thinly cut the kale. Put kale in a large bowl and pour dressing over it and massage well into the kale.
Add pecan parmesan mix to salad and stir salad, leave about 1/4 cup of the pecan parmesan for the top.
Add roasted sweet potatoes, dairy-free feta cheese and sprinkle the rest of the pecan parmesan in top
Enjoy!
Avocado Sauerkraut Salad
Ingredients:
Avocado (pitted & cut into small pieces)
1 Tbsp Sauerkraut (drained)
1 Tbsp Pumpkin Seeds
1 Tbsp Hemp Hearts
1/2 Tsp Sea Salt
1/2 Tsp Black Pepper
1/2 Tsp Turmeric
1/2 Tsp Dill Weed
Preparation:
Cut the avocado in half, lengthwise.
Remove the pit.
With a small knife, cut inside the avocado in square shapes then spoon avocado out of it’s shell, into a bowl.
Add drained sauerkraut, along with the rest of the ingredients
Enjoy!
Chickpea Salad
Ingredients:
Chickpea Mix:
· 1 Can Chickpeas (drained & rinsed)
· 3 Celery Stalks (finely chopped)
· 3 Green Onions (finely chopped)
· ¼ Cup Fresh or Dry Dill (finely chopped)
· 1 Cup Kale (finely chopped)
· 3 Medium Pickles (finely chopped)
· 1 Orange Bell Pepper (finely chopped)
Dressing:
· 3 Tbsp Organic Mayonnaise or Veganaise
· 1 Garlic Clove (minced)
· 1 ½ Tsp Dijon Mustard
· ¼ Cup Nutritional Yeast
· 2 Tbsp Hemp Hearts
· 2 Tbsp Fresh Lemon Juice
· 1 Tsp Turmeric
· ¼ Tsp Sea Salt
· ¼ Tsp Ground Pepper
Preparation:
· Drain and rinse chickpeas in strainer
· In a large bowl, mash chickpeas with a potato masher until they become flaky in texture
· Mix in celery, kale, green onions, dill pickles and orange bell pepper
Dressing:
· In a medium bowl, add the mayonnaise or veganaise, nutritional yeast, hemp hearts, lemon juice, sea salt, ground pepper
· Mix the dressing with the chickpea mixture and mix together
· Refrigerate for 30 minutes before serving
Creamy Avocado-Sweet Potato Salad
Ingredients:
4 medium sweet potatoes with peel, (cooked and chopped into bite-size cubes)
1 Small Sweet Onion (finely chopped)
1 Garlic Clove (minced)
3 Tsp Coconut oil
1 Tsp Sea Salt
1/2 Tsp Ground Pepper
1 Green Onion (finely chopped)
2 Large Kale Leafs (finely chopped)
For the Dressing:
1 Avocado (remove skin and pit)
2 Tbsp Fresh Dill
2 Tbsp Lemon Juice
1 Green Onion (roughly chopped)
1/2 Tsp Sea Salt
1/2 Ground Pepper
Preparation:
Heat coconut oil in a medium skillet at medium low for approx. 5 minutes.
Add sweet onions and garlic in skillet and sauté for 5 minutes more.
Wash and cut sweet potatoes into bite-size cubes and add to sautéed onions and garlic.
Cook till fork tendered, approx. 15 minutes. Stir often.
Make the dressing: In a high speed blender, add the avocado, dill, lemon juice, green onions and sea salt/ground pepper and blend till completely smooth
Transfer the potatoes in a large bowl and let cool for 10 minutes.
Add the dressing, finely chopped kale and finely chopped green onions and mix till well combined.
Enjoy!
Spinach, Beet & Sweet Potato Salad
Ingredients:
· 1 Tsp Coconut Oil
· 1 Small Sweet Onion (finely chopped)
· ½ Cup Cooked Beets (chopped into small pieces)
· 1 Cooked Sweet Potato (chopped into small pieces)
· 1 Cup Cooked Quinoa
· 1 Cup Kale (finely chopped)
· 1 Small Handful of Spinach
· ½ Cup Carrots (shredded)
· ½ an Avocado
· ½ Cup Cucumber (chopped into small pieces)
· ¼ Cup Sunflower Seeds, ¼ Cup Hemp Hearts and ½ Cup Raw Cashews
· ½ Tsp Sea Salt
· ½ Tsp Ground Pepper
· 1 Tsp Umibushi Plum Vinegar
Preparation:
· Heat skillet at medium low for 5 minutes
· Melt coconut oil for another 5 minutes
· Add sweet onions and sauté for 2 minutes
· Peel skin from beets and cut into small pieces and add to skillet
· Cut sweet potato with skin into small pieces and add to skillet
· Cook beet and sweet potato till fork tender (15-20 minutes)
· In a separate pot, cook 1 cup of quinoa (according to package)
· Drain and rinse quiona
· Cut the rest of the veggies and add in large bowl
· Add cooked quinoa, beets, and sweet potato to the large bowl with veggies
· Add sea salt and pepper and umibushi plum vinegar
Healthy Deserts…
Black Ginger Lava Cake
Ingredients:
1 Tbsp Ground Chia Seeds
3 Tbsp Filtered Water
11/4 Cup Coconut Milk (not from can)
2 Tsp Apple Cider Vinegar
2 Cups Almond Meal
1/2 Cup Coconut Sugar
1/3 Cup Cacao Powder
1 1/2 Tsp Baking Powder
1/2 Tsp Baking Soda
1/2 Tsp Sea Salt
3 Tbsp Blackstrap Molasses
1 Tsp Pure Vanilla Extract
1/3 Cup Dark Chocolate Chips
2/3 Cup Walnuts (finely chopped)
1/2 Cup Ginger (Finely Grinned)
Preparation:
Preheat the oven to 350’F. Lightly grease a muffin tray with coconut oil
In a small bowl, stir together the ground flaxseeds with the 3 tbsp of water
In a separate medium bowl, stir together the coconut milk and vinegar. Set aside
In a large bowl combine the meal, sugar, cocoa powder, baking powder, baking soda and sea salt
Grab the bowl with the milk and ACV in it and mix your flax egg mixture, blackstrap molasses, and vanilla extract
Pour the wet mixture with the dry mixture and stir till well combined.
In a high speed blender, pulse your walnuts till finely chopped. Repeat the same thing with the ginger root
Fold in the chocolate chips, chopped walnuts and finely chopped ginger and stir till well combined
Spoon the batter into the prepared muffin thin and fill it till 3/4 full
Bake for 20 minutes
Let the lava cakes cool completely before putting in the fridge
Best consumed when chilled
Enjoy!
Apple Crisp Casserole
Ingredients:
2 Cups Gluten Free Rolled Oats
2 Tbsp Coconut Sugar
2 Tsp Ground Cinnamon
1 Tsp Baking Powder
1/2 Tsp Sea Salt
2 Cups Coconut Milk (not from can)
2 Tbsp Apple Butter
1/2 Cup Pure Maple Syrup
1 Tsp Pure vanilla Extract
2 Large Organic Apples (chopped into small pieces)
Preparation:
Preheat oven to 375’F
In a large bowl, combine the rolled oats, coconut sugar, cinnamon, baking powder salt and mix well
In a separate medium bowl, combine coconut milk, apple butter, maple syrup, and vanilla and stir till well combine.
Pour the liquid mixture over the dry mixture and stir until combined. Add chopped apples and stir once more
Add mixture into glass square dish and bake uncovered for 30 minutes.
Enjoy!
No Bake Peanut Butter Balls
Ingredients:
· 1 Cup Gluten Free Rolled Oats
· 1/3 Cup Dark Chocolate Chips
· ½ Cup Organic Peanut Butter and 1 Tsp Coconut Oil (mix together)
· 1/3 Cup Ground Chia Seeds
· 1/3 Cup Honey
· 1 Tsp Pure Vanilla Extract
Preparation:
· Mix all ingredients together
· Roll into bite size balls (better to wet your hands with cold water before grabbing the mixture)
· Refrigerate for 30 minutes or put in freezer for 15 minutes before serving
Sugar-Free Homemade Chocolate
Ingredients:
1/3 Cup Coconut Oil
1/4 Cup Natural Peanut Butter
1/4 Cup Cacao Powder (not cocoa)
1 Tsp Stevia or Monk Fruit Sweetener
1 Tsp Pure Vanilla Extract
1 Pinch of Sea Salt
1/4 Cup Hemp Hearts
1/3 Cup Walnuts (crushed)
1/4 Cup Shredded Coconut
Preparation:
Melt together coconut oil, peanut butter and cacao powder, monk fruit, pure vanilla extract, and sea salt in a medium saucepan at low temperature.
Stir together till well combined. Add Hemp Hearts, crushed walnuts or pumpkin seeds and shredded coconut. Stir till well combined
Transfer chocolate in a square dish with parchment paper. Spread evenly and store in freezer for a minimum of 60 minutes
Keep chocolate in freezer or fridge.
Enjoy!
My Daughter’s Homemade Honey Cookies
Ingredients:
· 1 Cup Coconut Sugar
· 1 Cup Coconut Oil
· 1 Cup Honey
· 2 Eggs
· 1 Tsp Vanilla Extract
· 1 Tsp Baking Soda
· 3 Cups Gluten Free Rolled Oats (blended into flour)
. 1/2 Cup Rolled Oats
· 1 Tsp Ground Ginger
· 1 Tsp Ground Cinnamon
. 1/3 Cup Dry Raisins (roughly chopped)
Preparation:
· In a saucepan over low heat, melt together coconut sugar, coconut oil and honey.
· In a separate bowl, mix together eggs, vanilla, baking soda, cinnamon and ginger.
· Gradually add the honey mixture.
· Slowly add 3 cups of oat flour to mixture.
. 1/2 Cup rolled oats
· Stir until well blended.
. Stir in dry raisins (roughly chopped)
· Drop by small teaspoonfuls onto cookie sheets about 2 inches apart.
· Bake at 350 degrees F (180 degrees C) 6-8 minutes
Double chocolate energy bites
Ingredients
1 Tbsp ground flaxseed
3 Tbsp water
1/2 Cup shredded coconut
2 Tbsp cacao powder
1/2 Cup gluten-free rolled oats
1/2 Cup coconut sugar
1 Tsp baking powder
1/4 Tsp sea salt
1/4 Cup mini chocolate chips
1/2 Cup creamy tahini
3 Tbsp maple syrup
1 Tsp pure vanilla extract
Instructions
Preheat the oven to 350’F
Put parchment paper on large parchment paper
In a medium bowl, whisk together the ground flaxseed and water and set aside
In a large bowl, mix together the dry ingredients
Mix in tahini butter, maple syrup, vanilla extract, and flaxseed muxture and stir very well.
Fold in chocolate chips and stir really well.
Use a silicone small muffin tray. Wet your hands, form a medium size ball and place in muffin tray
Bake for 12 minutes. Let the balls cool before removing from muffin tray
Chickpea Chocolate Chip Cookie
Ingredients
1 Can Chickpeas (drained and rinsed)
1/2 Cup Cashew Butter
1/3 Cup Maple Syrup
2 Tsp Pure Vanilla Extract
1 Tsp Baking Soda
1 Tsp Baking Powder
1/2 Tsp Sea Salt
1/4 Tsp Cinnamon Powder
1/3 Cup Rolled Oats
1/3 Cup Chocolate Chips
1/3 Cup Dried Raisins
Intructions
Preheat oven at 350 degrees
Add drained chickpeas, cashew butter, maple syrup, vanilla extract, baking soda, baking powder, sea salt, cinnamon in a food processor and blend till smooth
Add rolled oats, chocolate chips and dried raisins and pulse till well combined.
Prepare baking sheet with parchment paper
Drop tbps of the cookie dough onto baking sheet and bake for 12-14 minutes.
Let cool for 5 minutes before eating.
Enjoy!
Homemade P+J Gluten Free Cookies
Ingredients:
· 2 Cups Gluten Free Rolled Oats
· 2 Large Bananas
· 2 Tbsp Chia Seeds
· 1 Tsp Cinnamon
· 1 Tsp Baking Powder
· A Pinch of Sea Salt
· ¼ Cup Peanut Butter
· ¼ Cup Coconut Oil
· 1 Tbsp Maple Syrup
Preparation:
· Preheat oven at 350 ‘ F
· Add the oats in a food processor and pulse a couple times till the oats are chopped (Do no over pulse)
· Put oats in a large mixing bowl
· Add bananas and the rest of the ingredients in the food processor and blend till smooth
· Add mixture to the bowl of oats and mix well
· Scoop the mixture into 10 mounds
· Bake for 10 minutes
· Remove from oven and add your thumbprint in the centre of each cookie and add ½ tsp of your favourite jelly or apple butter
· Place cookies back in oven and bake for an additional 10 minutes
· Let cool for 10 minutes before serving
Chocolate Peanut Butter Square
Ingredients:
· 1 Cup Organic or Natural Peanut Butter
· 1/3 Cup Honey
· ½ Cup Coconut Oil
· 2 Cups Gluten Free Rolled Oats
· 1 Cup Dark Chocolate Chips
· 1 Tsp Pure Vanilla Extract
· ¼ Tsp Sea salt
Preparation:
· Melt together peanut butter, honey and coconut oil in a saucepan
· Add the rest of the ingredients and stir till well combined
· Pour into a square dish and refrigerate or put in freezer till the chocolate peanut square hardens (Approx 30 minutes in freezer or 2 hours in the fridge.
Dairy Free Banana Loaf
Ingredients
Wet Ingredients:
1 1/3 Cups Mashed Ripe Banana (about 3-4 bananas)
2 Tbsp Ground Chia seeds
1/3 Cup Coconut Milk (Not from Can)
1/3 Cup Coconut Oil (Melted)
2 Tbsp Pure Maple Syrup
2 Tsp Pure Vanilla Extract
Dry Ingredients;
1⁄4 Cup Coconut Sugar
1⁄2 Cup Rolled Oats (preferably gluten free)
1 Tsp Baking Soda
1 Tsp Baking Powder
1⁄2 Tsp Sea Salt
1 Tsp Cinnamon
1 Cup Ground Rolled Oats (in a high speed blender, blend oats into flour)
1/2 Cup Almond Flour
Preparation:
Preheat oven to 350'F
Rub Coconut Oil in a 9x5 inch loaf pan
In a large bowl, mash bananas until almost smooth and make sure you have 1 1/3 cups
Stir wet ingredients (ground chia seeds, milk, melted oil, maple syrup and vanilla) with banana till well combined
Stir the dry ingredients (sugar, oats, baking soda, baking powder, salt, oat flour and almond flour) with the wet mixture, one by one, in the order listed.
Stop stirring when there are no flour patches at the bottom of the bowl
Pour the dough in a loaf pan and spread out evenly
Add desired toppings (1/3 chopped walnuts, 1/3 chopped pecans and/or 1⁄4 chocolate chips)
Bake for 45 to 55 minutes uncovered until lightly golden and firm on top
Place the loaf pan on a cooling rack for 30 minutes
Slice the loaf once cooled and spread with coconut oil or your favourite nut butter
Loaf can be kept in the fridge for 3 – 4 days if tightly wrapped or it can be frozen for 4 to s weeks.
Enjoy!
Black Bean Brownie Bites
Ingredients:
1 tbsp ground flaxseeds
3 tbsp water
1 (15-ounce) can black beans, drained and rinsed
3/4 cup coconut sugar
3/4 cup chocolate chips
1/4 cup coconut oil, melted
1/3 cup cacao powder
1 tsp baking powder
1/2 tsp sea salt
Preparation:
Preheat oven at 350’F/ Use silicone mini muffin tray
Mix ground flaxseeds with water, set aside a couple minutes to gelatinous
Add drained/rinsed black beans, coconut sugar, chocolate chips, melted coconut oil, cacao powder, ground flaxseed mixture, baking powder, sea salt in a blender.
Blend on low until mixture has reached a batter, approx. 2 minutes.
Drop a tbsp of batter into each muffin cup, filling halfway to the top
Back 25 minutes. Cool completely before removing from the muffin tray. Can be stored in freezer for up to a week.
Enjoy!
Morning Glory Banana Muffins
Ingredients
Wet Ingredients:
1 1/3 Cups Mashed Ripe Banana (about 3-4 bananas)
2 Tbsp Ground Chia seeds
1/3 Cup Coconut Milk (not from can)
1/3 Cup Coconut Oil (melted)
2 Tbsp Pure Maple Syrup
2 Tsp Pure Vanilla Extract
1/3 Cup Organic Dry Raisins
Dry Ingredients;
1⁄4 Cup Coconut Sugar
1⁄2 Cup Rolled Oats (preferebly gluten free)
1 Tsp Baking Soda
1 Tsp Baking Powder
1⁄2 Tsp Sea Salt
1 Tsp Cinnamon
1 Cup Cassava Flour
1/2 Cup Almond Flour
Preparation:
Preheat oven to 350'F
Rub coconut oil in muffin trays
In a large bowl, mash bananas until almost smooth and make sure you have 1 1/3 cups
Stir wet ingredients (ground chia seeds, milk, melted oil, maple syrup and vanilla) with banana till well combined
Stir the dry ingredients (sugar, oats, baking soda, baking powder, salt, cassava flour and almond flour) with the wet mixture, one by one, in the order listed.
Fold in dry raisons and stir till combined.
Pour the dough in muffin tray
Add desired toppings (1/3 chopped walnuts, 1/3 chopped pecans)
Bake for 12 - 15 minutes, until lightly golden
Enjoy!
Almond Butter & Chocolate Chip Cookies
Ingredients
1 Tbsp ground chia seeds
1/4 Cup Coconut Oil
1/3 Cup Almond Butter
1/2 Cup Coconut Sugar
1 Tsp Vanilla Extract
1 Tsp Baking Soda
1 Tsp Baking Powder
1/2 Tsp Sea Salt
1 Cup Chickpea Flour
1 Cup Almond Flour
1/3 Cup Coconut milk (if needed)
1/3 Cup Dark Chocolate Chips
Preparation:
Preheat oven to 350’F. Line a cookie sheet with parchment paper
In a small bowl mix together1 tbsp of ground chia seeds with 3 tbsp of water
In a medium bowl, mix coconut oil and almond butter till well combined.
Add coconut sugar and blend in with coconut oil and almond butter.
Add chia seeds and vanilla and mix together.
One by one, mix together baking soda, baking powder, salt, chickpea flour, almond flour. If the dough is too dry, add the coconut milk. Mix together with hands
Add chocolate chips and continue mixing with hands.
Shape the dough into 1-inch balls. If the chocolate chips aren’t sticking to the dough, just press them in. Place the balls on the prepared cookie sheet, leaving 2, 3 inches of spaces between them.
With a fork, slightly press down on each cookie to form a cookie shape
Bake for 9 minutes or until golden brown.Let cool 5 minutes before serving
Enjoy!
Homemade Butterfinger
Ingredients:
1 Cup Natural Peanut Butter
1/4 Cup Pure Maple Syrup
1 Tsp Sea Salt
1 Tsp Coconut Flour
1/2 Cup Organic Frosted Flakes (Crushed)
1/2 Dark Chocolate Chips
1 Tsp Virgin Coconut Oil
Preparation:
In a large bowl, stir peanut butter, maple syrup and sea salt vigorously till well combined.
Add coconut flour and stir well
Add crushed organic frosted flakes to the mix and use your hands to mix the cereal into the peanut butter mix
Shape the dough into balls using about 1 heaping tsp o dough each, rolling the mixture between your hands.
Place each ball on a parchment paper, on a cookie sheet
Place peanut butter balls in freezer while you melt the chocolate chips with coconut oil in a small saucepan on low heat.
Once chocolate is melted, dip peanut butter balls in the melted chocolate and place back on parchment paper
Place the homemade butterfingers in the freezer for 15 minutes or until the chocolate is firm
Store in container either in the fridge or freezer afterwards
Enjoy!
Rawlicious Lemon Pie
Ingredients:
Pie Crust:
2 Cups Blanched Almonds
1 Tbsp Coconut oil
22 Dates
1/4 Tsp Sea Salt
1/2 Tsp Cinnamon
Pie Filling:
3 Avocados Pitted and removed from it’s shell
1/2 Cup Coconut Oil
3/4 Cup Organic Pure Lemon Juice
3/4 Maple Syrup
1/4 Tsp Sea Salt
Preparation:
Pie Crust:
Add blanched almonds, coconut oil, dates, sea salt and cinnamon in high speed blender
Pulse till completely combined and broken down into little pieces.
Remove from blender and add in a pie dish.
Press firmly with your fingers to form a pie crust
Place pie crust in fridge while you make the pie filling
Pie Filling:
Add Avocado, lemon juice, maple syrup, coconut oil, and sea salt in a high speed blender and blend till completely smoothed
Take out the pie crust from the fridge
Add pie filling mix on pie crust and spread evenly
Place in freezer for up to two hours before serving
Enjoy!
Nutty Pumpkin Pie
Ingredients:
Pie Crust:
2 Cups Walnuts
1 Tbsp Coconut oil
22 Dates
1/4 Tsp Sea Salt
1/2 Tsp Cinnamon
Pie Filling:
1 Can Organic Pumpkin Puree
1 Cup Coconut Milk (from Can)
1/4 Cup Maple Syrup
1 Tsp Ground Cinnamon
1 Tsp Ground Ginger
1/2 Tsp Ground Nutmeg
1/8 Tsp Ground Cloves
Preparation:
Pie Crust:
Heat oven at 400’F
Add all ingredients from the pie crust in a high speed blender and pulse till there’s no more big pieces left.
Remove the walnut mix paste and add in a glass pie dish.
Put in oven and roast pie crust for 5 minutes at 400’F
Meanwhile, add all ingredients from the pie filling in the high speed blender and blend till smooth
Remove the pie crust from the oven and add your pumpkin pie filling
Bake the pumpkin pie at 400’f for 10 minutes then reduce the heat to 350’f and bake for 30. Keeping a close eye towards the end so it doesn't burn
Remove from oven and let cook for at least 60 minutes before serving!
Enjoy! Warning, highly addictive!