Chocolate Chia Pudding

INGREDIENTS

  • 2 cups unsweetened almond milk (or your favorite non-dairy milk)

  • 1/4 cup + 2 tablespoons chia seeds

  • 1/3 cup 100% cocoa/cacao powder

  • 1/4 – 1/3 cup pure maple syrup

  • 2 teaspoons vanilla extract

  • pinch of mineral salt

INSTRUCTIONS

In a medium sized mixing bowl, combine the milk, chia seeds, cocoa powder, maple syrup, vanilla and salt, whisk until blended. Be patient, it will take a good minute or so to blend in the cocoa powder.

Cover and place in the fridge to chill. Give a good stir after 30 minutes (this step is very important or you’re pudding will not set properly and you’ll have a soupy mixture), cover again and continue to chill. Stir again after 15 to 30 minutes. Pudding should be thickened and ready to serve within 4 hours, and will be at it thickest after 8 – 10 hours.

Serve as is, or with a few of the following…. (keep to a very small amount)

  • a few banana slices

  • berries (raspberries, strawberries, blackberries and/or blueberries)

  • kiwi, pineapple, cherries, or mandarin oranges

  • cacao nibs, mini chocolate chips, or shaved chocolate

  • dollop of whipped coconut cream

Serves 4 – 6 (use large ramacans or very small mason jars) Divide the recipe in half if need be.

To Make this a balanced meal:

  1. Add protein powder to mixture. Either Grass fed whey or vegan.

  2. Have a hard boiled egg on the side.

Oatmeal Energy Balls

Ingredients

  • 1 1/2 cups rolled oats

  • 1/2 cup vanilla whey protein powder (about 2 scoops)

  • 1/2 tsp cinnamon

  • 1 Tbsp chia seeds

  • 1/2 cup smooth natural peanut butter (or any nut butter)*

  • 3 Tbsp natural honey

  • 1 tsp vanilla extract

  • 1/3 cup raisins or dairy free chocolate chips

  • 2-4 T liquid (almond milk or water)

Preparation

  1. Add oats, protein powder, cinnamon and chia seeds to a large bowl.

  2. Add in peanut butter, honey and vanilla extract. Stir to combine.

  3. Add in raisins (or preferred add-in). Mixture should be slightly sticky but still crumbly.

  4. Slowly add in liquid 1 tablespoon at a time and using hands (get dirty!) combine until it comes together in a sticky ball that holds together. If mixture is too dry, add in more liquid but not so much that it won't hold shape.

  5. Roll into balls using hands.

  6. Place in a container to set in the fridge for at least 30 minutes.

  7. Store in fridge until ready to eat.


Vegan Tacos

Ingredients

  • 1/2 cup cashews, unsalted

  • 1/2 cup almonds, unsalted

  • 1/2 cup sun-dried tomatoes in oil, drained and coarsely chopped

  • Taco Seasoning: 2 tsp chili powder, 1 tsp ground cumin, 1 tsp garlic powder, 1 tsp salt, 1/2 tsp ground black pepper, 1/4-1/2 tsp red pepper flakes

  • 2 gluten free corn taco shells (soft)

  • chopped lettuce and tomatoes

  • Daiya cheese shreds 2 tbsps

  • chopped cilantro (optional)

Instructions

  1. place all ingredients in a food processor or bullet and pulse until blended. Heat in non stick pan for 5 mins.

  2. bake corn shells on low heat.

  3. Place taco mixture into shells and top with daiya cheese, lettuce and tomatoes.

Makes 4 servings of taco filling (save for next days lunch)

Tempeh Stir Fry

Ingredients

Marinade

  • 3-4 tsp chili garlic sauce 

  • 4 Tbsp creamy almond, cashew, or sunflower butter

  • 2 tsp sesame oil + 2 tsp water

  • 1/3 cup coconut aminos or Tamari - go a bit lighter than 1/3 a cup

  • 4 tsp lime juice

  • 3 tsp freshly grated ginger (or sub 1/2 tsp ground ginger)

  • 1 tsp maple syrup (plus more to taste)

  • 3-4 Tbsp water

TEMPEH

  • 8 ounces tempeh (chopped into large, bite-size squares // if GF, ensure gluten-free friendly)

Next ….

  • 4 tsp water

  • 2/3 cup chopped green onion

  • 4 cups mixed chopped vegetables (we used red bell pepper, broccoli, carrots & kale)

  • 4 tsp coconut aminos or tamari

  • 3 cups  cooked quinoa, brown rice, or uncooked cauliflower rice

Instructions

  1. Prepare marinade by adding chili garlic sauce, peanut butter, sesame oil, coconut aminos or tamari, lime juice, fresh ginger, and maple syrup to a small mixing bowl. Whisk to combine.

  2. Add water until a thin, pourable sauce is formed. Taste and adjust flavor as needed, adding more chili garlic sauce for heat, maple syrup for sweetness, lime juice for acidity, or coconut aminos for saltiness.

  3. Add the chopped tempeh to the marinade and toss to coat. Then cover and refrigerate for 15 minutes (or cover and refrigerate up to 24-48 hours). Prep your other vegetables and toppings at this time.

  4. Heat a large rimmed cast iron or metal skillet over medium heat. Once hot, spoon in the tempeh, reserving most of the glaze in the bowl (set aside for later). Sauté for 3-4 minutes, turning on each side until browned. Then remove from pan and set aside.

  5. To the still-hot skillet add sesame oil, green onion, and mixed vegetables (if adding greens, wait to add until step 6). Season with a bit of coconut aminos (or tamari) and stir to coat. Cover to cook and steam the vegetables, stirring occasionally until slightly golden brown and tender (about 4-5 minutes). If they stick to the pan, add 1-2 tsp of water to loosen.

  6. Once fully cooked place mixture on top of 1/2 -3/4 cups of desired grain.

  7. Store leftovers covered in the refrigerator up to 4-5 days. If freezing, store in the freezer up to 1 month. Let thaw before reheating in a hot skillet with a little sesame oil.

Makes 4 servings (freeze if necessary)

Veggie Pizza

Ingredients:

Gluten Free Pizza Crust

Toppings:

  • 1 1/2 C (375 ml) Marinara Sauce

  • 2 bell peppers, sliced

  • Other veggies of choice

  • chopped tempeh (optional)

  • daiya cheese shreds.

  • 2 C (500 ml) mixed greens, spinach or arugula

Instructions:

  1. Make the pizza crust using recipe

  2. Top crust with Marinara Sauce, veggies, tempeh, bell peppers and Daiya shreds.

  3. Bake for 12–15 minutes until crust starts to brown.

  4. Top with spinach or arugula cut into 6 slices, and serve.

Tips:

  1. you can use crumbled tofu in replace of tempeh

  2. sprinkle with nutritional yeast for extra flavour.

Makes 6 servings

Mushrooms and Herb Nut Butter

Ingredients

  • 12 large mushrooms

  • 1 tbsp olive oil or avocado oil

  • 1 small onion, finely chopped

  • 1/4 cup blanched almonds

  • 1 clove of garlic, peeled and chopped

  • 1 tbsp lemon juice

  • 2 tbsp parsley sprigs

  • 2 tsp chopped thyme or 1 tsp dried thyme

  • 3 tsp chopped fresh rosemary or 1 tsp dried rosemary

  • 1 tbsp chopped chives

  • 1/2 tsp sea salt

  • 1/4 tsp black pepper

  • 1/2 cup Earth Balance vegan butter

Instructions

  1. Heat your oven to 350 degrees F. Brush shallow baking dish with a small amount of avocado or coconut oil. Remove stalks from the mushrooms, chop stalks finely. Heat oil in a small pan, add onion. Cook over medium heat 2-3 mins. or until soft and golden. Add chopped stalks. Cook 2 mins or until soft. Remove from heat.

  2. Place the almonds, garlic, lemon juice, parsley, thyme, rosemary, chives, salt, pepper and butter in a food processor. Process for 20-30 secs. or until the mixture is smooth.

  3. Place the mushroom caps in the baking dish. Spoon Equal amounts of the onion and mushroom mixture into each cap and smooth the surface. Top each mushroom with the almond and herb mixture. Bake 10-15 mins or until mushrooms are cooked through and butter has melted.

Make 4 servings (1 serving is 3 mushrooms)

Tip: Cut recipe in half if you just want a couple of servings.

Indian Dahl

Ingredients

  • 1 1/4 cup red lentils

  • 2 coconut oil or butter

  • 1 medium onion finely chopped

  • 2 cloves of garlic, crushed

  • 1 tsp grated fresh ginger

  • 1 tsp ground turmeric

  • 1 tsp garam marsals

  • 2 cups water

  • Chopped cilantro (optional)

Instructions

  1. Place the lentils in a large bowl and cover with water. Rinse and drain.

  2. Heat the coconut oil in a medium pan. Fry the onion for about 3 mins. or until soft. Add the garlic, ginger, and spices; cook, stirring for another minute.

  3. Add the lentils and water, bring to a boil. Lower the heat and simmer, stirring occasionally, for 15 mins or until all the water has been absorbed. Watch carefully towards the end of cooking time, as the mixture could burn on the bottom of the pan.

  4. top with cilantro if you wish.

Makes 6 servings.

Vegan Cobb Salad

Ingredients

For the tender baked tofu:

  • 2 tablespoons nutritional yeast

  • 1 tablespoon olive oil

  • 1 tablespoon tamari

  • 1/2 teaspoon garlic powder

  • 1 350g block extra-firm tofu, torn into pieces

For the smoky mushroom bacon:

  • 2 tablespoons olive oil

  • 2 tablespoons tamari

  • 1 tablespoon maple syrup

  • 1/2 teaspoon liquid smoke

  • 8 oz button mushrooms, sliced

For the vegan cobb salad:

  • 6 cups romaine or iceberg lettuce, chopped

  • 1 1/2 cups grape or cherry tomatoes  halved

  • 1 cup corn kernels, (thawed if frozen)

  • 1 avocado, chopped

  • 2 tbsp Vegan Ranch Dressing

  • 2 tablespoons fresh chives, chopped (for garnish)


instructions

To make the tender baked tofu:

  1. Preheat your oven to 375F (190C). Line 2 large baking sheets with parchment paper.

  2. In a medium bowl, mix together the nutritional yeast, olive oil, soy sauce and garlic powder. Break the block of tofu into small chunks and add them to the bowl. Toss well to evenly coat. 

  3. Spread the tofu evenly across one of the baking sheets and bake about 30 minutes, stirring every now and then until lightly golden.

To make the smoky mushroom bacon:

  1. In a medium bowl, mix together the olive oil, soy sauce, maple syrup, and liquid smoke. Add the sliced mushrooms to the bowl and gently toss to evenly combine. 

  2. Spread the mushrooms slices in a single layer over the remaining baking sheet, and pour over any leftover marinade. Add to the oven along with the tofu and bake for about 20 minutes until dark golden and reduced in size. 

Putting it all together:

  1. On a large platter, evenly spread the romaine lettuce. Top with the smoky mushroom bacon, tender baked tofu, cherry tomatoes, corn kernels, and avocado. I like to display each ingredient separately in a row for a rainbow effect but feel free to display your veggies however you like. Add the vegan blue cheese dressing to taste and garnish with chives.

Asian Veggie Rolls

Ingredients:

  • 2 rice papers

  • julienned carrots, peppers and cucumbers

  • 2 slices baked tempeh

  • sprouts (optional)

Instructions:

  1. Soak Rice paper rounds one at a time in a large bowl of water until limp but not soggy. Shake off excess water and lay on cutting board of counter

  2. To assemble each roll arrange vegetables and tempeh towards center of paper.

  3. Fold bottom end over filling to the middle. Fold in sides and roll up from the folded bottom end. Place rolls seam side down in glass container ready to go for the next day.

Vegan Breakfast Patties

Ingredients

  • 8 ounces tempeh (non-gmo)

  • 1/4 medium white onion (diced)

  • 4 cloves garlic minced

  • 1 tsp organic brown sugar or coconut sugar

  • 1/2 tsp sea salt

  • 1 tsp ground black pepper

  • 1 1/2 tsp dried sage

  • 1 1/2 tsp dried thyme

  • 1 1/2 tsp smoked paprika

  • 2 Tbsp fresh chopped rosemary

  • 1/8 tsp ground nutmeg

  • 1/4 tsp ground cayenne pepper

  • 1/4 tsp red pepper flake (plus more for spicier patties)

  • 2 Tbsp vegan Worcestershire sauce

  • 1 Tbsp avocado oil

Instructions

  1. Finely chop tempeh and add to a mixing bowl along with remaining ingredients. A hand mini food processor or regular processor works well.

  2. Mix with clean hands (or pulse in the food processor) until very thoroughly combined. The texture should resemble sausage.

  3. Taste a small amount and adjust flavor as needed, adding more cayenne pepper or red pepper flake for heat, salt and pepper for overall flavor, brown sugar for sweetness, or paprika for smokiness.

  4. Cover and refrigerate for at least 2 hours, preferably 24 hours, and up to 3 days to allow the flavors to develop.

  5. When ready to cook, line a 1/3 cup measuring cup with plastic wrap and fill with "sausage." Fold plastic wrap over the top and pack down. Then gently remove and set on a clean plate. Press down to form a 1/2-inch thick disc. Repeat until the mixture is used up - about 5 or 6 patties

  6. Heat a large skillet over medium heat. Once hot, add 1-2 Tbsp oil (or enough to coat the surface) and add only as many patties as will comfortably fit in the pan. Sprinkle with a bit more salt and pepper. (If trying to cut back on oil, see notes for baking instructions.)

  7. Cook for 3-4 minutes or until the underside is browned. Then gently flip (they can be fragile) and cook on the other side for 3-4 minutes more or until the underside is browned.

  8. Serve immediately. Store leftovers in the refrigerator up to 3-4 days or in the freezer up to 1 month. You can also make patties ahead of time (up to 1 month), freeze (uncooked), and then thaw before cooking.

Notes

*To keep this recipe gluten-free, ensure your tempeh and Worcestershire sauce are both gluten-free.

Makes 5-6 patties. 1 Serving is 2 patties.

Chickpea Scramble

INGREDIENTS

  • 1/2 cup chickpea flour

  • 1/2 cup vegetable broth

  • 1/4 cup onions, chopped

  • 1/2 cup zucchini, diced

  • 1 tablespoon fresh thyme, finely chopped

  • 1 teaspoon olive oil

  • Salt and pepper to taste

Instructions

  1. Place the chickpea flour and vegetable broth in a glass bowl and whisk until smooth.

  2. Heat a medium-sized pan over medium-high heat and add oil. Once warm, add the onions and sauté until translucent. Then add the zucchini and cook about 5 minutes until the vegetables begin to brown. As the vegetables cook, season with salt, pepper, and thyme and stir until incorporated.

  3. Pour the chickpea flour-broth mixture over the vegetables and stir with a wooden spoon. It will begin to form clumps. Mix and break up as it continues to cook, for about 5-10 minutes. Once it's no longer wet and the raw flour taste has been cooked off, your scramble is complete.

Makes 2 servings

Tip:

  1. to make your mornings easier, prepare this the night before and just heat up.

DIY Smoothie Bowl

Choose one of each:

Veggies:

  • baby kale (frozen)

  • baby spinach (frozen)

  • 1 scoop greens powder

Fruit:

  • 1 cup blueberries

  • strawberries

  • raspberries

  • mixed berries

Protein:

  • vegan protein powder 1 scoop

  • 5 oz silken organic tofu

Healthy fats:

  • (s1/4 avocado

  • 2 tsp nut butter

  • 1 tsp flax oil or avocado oil

  • 1 tbsp either flax seed or hemp seed (also good protein source)

Fluid:

  • coconut milk

  • nut milk

  • water

Toppers:

  • a few sliced berries and

  • 1 tsp hemp seed or ground flax seed. or

  • 1 tbsp cocoa nibs

After choosing one of each, blend and put in a bowl. Top with any of the toppers.

Chocolate Nut Butter Overnight Oats

INGREDIENTS

  • 1 cup of old fashioned oats

  • 1 cup of unsweetened nut milk or coconut milk

  • 1 1/2 tablespoons of chia seeds

  • 1 1/2 tablespoons of good raw cocoa powder

  • 1 scoop of chocolate protein

  • 1-2 teaspoons of maple syrup (reduce or eliminate if protein is sweetened)

  • 1/4 cup of natural peanut butter or almond butter or WOW butter (soy)

INSTRUCTIONS

  1. add all the ingredients into a bowl and mix through.

  2. Put mixed ingredients in 4 mini mason jars in even portions. Put on lids and place in fridge overnight or for at least 5 hours.

Makes 4 servings.

Baked Apple Chips

Ingredients

  • 3 large sweet — crisp apples, such as Honeycrisp, Fuji, Jazz, or Pink Lady

  • 3/4 teaspoon ground cinnamon

  • 1 tbsp coconut sugar

Instructions

  1. Place racks in the upper and lower thirds of your oven and preheat your oven to 200 degrees F. Line two baking sheets with parchment paper.

  2. Wash the apples. With an apple corer, very small cookie cutter, or the round side of a metal piping tip, core the apples (you can also skip this step if you don't mind a few seeds in the chips). With a mandolin (recommended) or a very sharp knife, slice the apples horizontally into 1/8 inch-thick rounds.

  3. Arrange the apples in a single layer on the prepared baking sheets. Sprinkle with cinnamon and sugar. Bake for 1 hour in the upper and lower thirds of the oven. Remove the baking sheets and switch the pans' position on the upper and lower racks. Continue baking for 1 to 1 1/2 additional hours, until a single apple chip removed from the oven is crisp when set out at room temperature for 2 to 3 minutes (to test the apple chips, remove a single apple slice but let the others continue baking). Once you are happy with the crispness (the total time will vary based on the thickness of your slice and the type of apple), turn off the oven and let the apples sit in the oven for 1 hour as it cools down to crisp further (unless you fear you overcooked them, in which case remove the pan immediately and let it sit at room temperature).

Recipe Notes

  • Thin slices are best! If you slice the apples more than 1/8 inch thick, they will still be delicious, but they won't be crisp.

  • The color of the final apple chip will vary based on the type of apple. Crisper apples tend to be lighter, while softer, sweeter apples tend to be darker.

  • The total cooking time will vary based upon the moisture content of your apples.

  • Store baked apple chips in an airtight container at room temperature for up to 1 week.

Makes approx 3 cups

1 serving is 6 slices

Chicken and Quinoa Bake

Ingredients

  • 3/4 cup cashews

  • 2 tablespoons ghee, butter, or coconut oil

  • 4 shallots, minced

  • 4 oz cremini mushrooms, finely chopped

  • 3 cloves garlic, minced

  • 2 tablespoons GF flour (tapioca, garbonzo or coconut)

  • 4 cups chicken stock

  • 1-2 teaspoons gluten-free soy sauce, or coconut aminos for soy-free

  • 1/2-1 teaspoon hot sauce, depending on how spicy you like it

  • 3 cups cooked red or black quinoa (see below for instructions)

  • 2 cups cooked shredded chicken, you can use rotisserie chicken

  • 3 cups broccoli, chopped into small florets

  • .125 tsp salt/pepper

Instructions:

Preheat the oven to 375F. Pour 1 cup of boiling water over the cashews and let sit for 30 minutes while you prepare the rest of the ingredients.

  1. In a large pan, heat the ghee over medium heat until shimmering. Add the shallots, mushrooms, garlic, and a pinch of salt and pepper. Cook until softened, about 7-9 minutes. Sprinkle the flour over the mushroom mixture and cook for 2-3 minutes.

  2. While whisking constantly, slowly pour in 3 cups of the chicken stock. Bring to a simmer and cook for about 5 minutes, until thickened.

  3. Meanwhile, drain and rinse the cashews. Place them in a high-speed blender with 1/2 cup of chicken stock. Blend until completely smooth. Add the cashews to the sauce mixture along with the soy sauce and hot sauce. Remove from the heat.

  4. Stir the brown rice, chicken, and broccoli into the sauce. Taste and season with additional salt if needed and plenty of black pepper. Add up to 1/2 cup additional chicken stock if the mixture looks too thick. Pour into a greased 3-quart casserole dish. Combine the corn chips with the ghee and sprinkle evenly over the top.

  5. Bake for 25-30 minutes until bubbly and golden on top. Enjoy!

Makes 8 servings

Tips:

  1. Rinse and soak quinoa for 1-2 hours before cooking

  2. For nut free replace cashew blend with tahini

VEGAN OPTION:

— Take out the chicken and top with Daiya cheese shreds

Crockpot Shredded Chicken

Ingredients

  • 3 pounds boneless skinless chicken thighs (defat)

  • 1 teaspoon smoked paprika

  • 1 teaspoon onion powder

  • 1 teaspoon cumin

  • 1/2 teaspoon salt

  • 1/4 teaspoon pepper

  • 1/2 cup water

  • 1/4 cup apple cider vinegar

  • 1 cup sugar free ketchup use my recipe from cookbook if you have it

  • 1 teaspoon maple extract

  • 1/4 teaspoon cumin

  • 1/4 teaspoon salt

  • 1 tablespoon cocoa powder unsweetened

  • 1/2 teaspoon clear liquid stevia

Instructions

Place the chicken on a baking sheet.

  1. Whisk the paprika, onion powder, cumin, salt and pepper together.

  2. Rub the dry seasonings onto the chicken on both sides. Set aside.

  3. Pour the water, apple cider vinegar, and ketchup into the bottom of the crock pot.

  4. Stir until combined then add the remaining ingredients to the crock pot.

  5. Stir well then add the chicken thighs to the crock pot.

  6. Cover and cook on high 4 hours or low 8 hours.

  7. Uncover when finished cooking and shred thighs with 2 forks.

Makes 6 3 oz servings approx

Simple Asian Lettuce Wraps

Ingredients

  • 1 lb lean ground beef or ground turkey, or ground soy

  • 1 tbsp tamari sauce low sodium

  • 8 lettuce leaves (,Radicchio, butterhead lettuce or romaine lettuce)

  • 1 tbsp honey or maple syrup

  • garlic and ginger to taste

  • You can add vegetables like peppers or carrots.

  • cilantro chopped (optional)

Instructions

  1. Cook ground meat in a non stick pan.

  2. Add season and tamari sauce.

  3. Serve in 2 lettuce leaves. (one serving would be about 3-4 oz)

  4. top with sesame seeds and cilantro (optional)