BREAKFAST
Overnight Oats with Peanut Butter
Prep time: 10 minutes
Cook time: sits overnight, but no cooking required!
Servings: 1
Ingredients
½ cup your favorite non-dairy milk (we suggest oat milk or almond milk)
2 tablespoons peanut butter (or other nut butter of your choice)
½ cup rolled oats
¾ tablespoon chia seeds
½ teaspoon flax seeds
1 tablespoon maple syrup or coconut sugar
Berries, as a topping (optional)
Directions
• In a jar: add milk, chia seeds, flax seeds, peanut butter, and maple syrup or coconut sugar, then stir to combine. (The peanut butter doesn’t need to be completely mixed with the almond milk.)
• Add the oats and stir a few more times. Be sure that the oats are immersed in the milk.
• Cover securely with a lid or seal and set in the refrigerator overnight to soak.
• The next day, open and enjoy as is or garnish with berries. We love adding strawberries!
(Note: Overnight oats will keep in the refrigerator for about 2 days.)
Blueberry Muffins
Prep time: 5 minutes
Cook time: 30 minutes
Servings: 12
Ingredients
2 cups flour
2 ½ teaspoons baking powder
½ cup sugar
1 cup almond milk or oat milk
⅓ cup applesauce
1 teaspoon orange zest
1 teaspoon vanilla extract
2 cups blueberries, either fresh or frozen
Pinch of salt
Directions
• Preheat oven to 350 degrees F and line or grease muffin tin.
• Mix wet ingredients in a bowl (or to save on a bowl, use a 2-cup measuring cup to mix these ingredients)
• Mix dry ingredients separately.
• Combine wet and dry: Pour the wet mixture into the dry mixture and mix until just combined. Do not overmix!
• Add blueberries by gently folding them in.
• Spoon into muffin tins, filling each cup about ¾ full.
• Bake: Place in the oven (on center rack) and bake for 30 minutes.
• Let cool for a few minutes and enjoy!
Fluffy Pancakes
Prep time: 5 minutes
Cook time: 10 minutes
Servings: 4
Ingredients
1 cup flour
2 tablespoons sugar
1 tablespoon baking powder
¼ teaspoon salt
1 cup non-dairy milk
1 tablespoon apple cider vinegar
1 teaspoon vanilla
Directions
• In a medium bowl mix all the dry ingredients.
• In another medium bowl add your non-dairy milk, apple cider vinegar, and vanilla; stir to combine.
• Pour the liquid mixture into the dry mixture and whisk until smooth.
• Let batter rest for about 5 minutes.
• Heat non-stick pan. Once the pan is hot pour about ½ cup of batter onto the pan.
• Cook about 2-3 minutes until you see bubbles form, then flip the pancake and cook until golden.
• Serve with maple serve and top with your favorite berries.
APPETIZERS
Black Bean Dip
Prep time: 5 minutes
Cook time: 5 minutes
Servings: 1
Ingredients
½ lime or 2 tablespoons lime juice
2 cans (15 oz each) of black beans, drained and rinsed
½ cup chopped onion, either red or yellow
¼ teaspoon cumin
¼ teaspoon coriander
1 jalapeno, diced
Salt and pepper
Directions
• Put all ingredients in a food processor or blender and blend until smooth.
• Garnish with parsley or cilantro and enjoy!
Spiced Carrots
Prep time: 5 minutes
Cook time: 25 minutes
Servings: 2-3
Ingredients
1 pound carrots, cut on a diagonal into 1-inch pieces
3 tablespoons olive oil
Pinch of sea salt
1 teaspoon paprika
⅛ teaspoon ground cayenne
1 teaspoon ground cumin
¼ teaspoon coriander
¼ teaspoon ground ginger
¼ teaspoon turmeric
⅛ teaspoon ground cinnamon (optional)
Directions
• Preheat oven to 375 degrees F and line a baking sheet with parchment paper.
• Add carrots to a large bowl and drizzle with oil and add all spices, toss well and add to baking sheet.
• Cook for 20-25 minutes, or until the carrots are tender. Best if served hot.
(Optional: drizzle with tahini)
Cauliflower Wings
Prep time: 10 minutes
Cook time: 40 minutes
Servings: 2-4
Ingredients
½ large head cauliflower, cut into florets
Olive oil
¼ cup flour, or almond meal (if you are gluten free)
¼ teaspoon garlic powder
3 tablespoons oat milk or your choice of non-dairy milk
½ cup breadcrumbs (optional)
½ cup Frank’s hot sauce (or your favorite)
2-4 teaspoons non-dairy butter (soy-free Earth Balance is a staple)
Directions
• Preheat the oven to 425 degrees F. Line a large baking dish with parchment paper.
• Toss cauliflower with a little oil. Place in a large bowl and toss with the flour and garlic powder until evenly coated. If using the breadcrumbs for added crunch, finely crush them. Add your milk of choice and then the breadcrumbs to the cauliflower, and toss to coat.
• Arrange in one layer in the baking pan. Bake on the center rack 25 minutes.
• Combine the melted butter with the buffalo sauce. Dip cauliflower in sauce. Bake another 15 minutes. After this time, I like to broil for about 5 minutes but make sure it doesn’t burn!
LUNCH OR DINNER
Mujadarah / Rice with Lentils
Prep time: 20 minutes
Cook time: 35 minutes
Servings: 4
Ingredients
½ cup lentils
2 cups rice (long grain is best, but whatever you have on hand will work)
2 large onions, sliced
½ cup olive oil
1 teaspoon cumin
¼ teaspoon coriander
Pinch of salt
4-5 cups water
Directions
• Wash rice in a colander and soak in cold water for 15 minutes.
• Heat 2 tablespoons oil in large saucepan, throw the onions in and cook until golden brown. Remove from pan and set aside.
• Wash lentils well with cold water and place in saucepan. Add 2 cups of water and bring to boil. Cook lentils until half cooked and drain into colander.
• Heat 2 tablespoons oil in saucepan. Drain rice, add to saucepan, stir and add the water. Add salt, cumin and coriander. Bring to boil.
(Note: there should be at least an inch of water above the rice.)
• Reduce heat, cover pan and cook for 10 minutes. Add cooked lentils in and cover. Cook on low heat for 10-12 minutes.
• Add the onion, mix gently, then serve.
Easy Pea Stew
Prep time: 5 minutes
Cook time: 30 minutes
Servings: 3
Ingredients
3 cups frozen peas
1 small onion, chopped
1 can (6 oz) tomato paste
½ small lemon
2 tablespoons olive oil
Pinch of salt
3 ½ cups water
Directions
• Heat oil in pot and add onions and a pinch of salt. Sauté for 2-3 minutes, or until soft.
• Add water and more salt, then bring to boil.
• Add peas, tomato paste and lemon juice, stir.
• Cover and cook on low heat until peas are tender and sauce has a thicker texture.
• Serve with rice.
Fried Rice
Prep time: 5 minutes
Cook time: 50 minutes
Servings: 2
Ingredients
1 cup rice (white or brown)
1 tablespoon vegetable oil
1-2 cups vegetables (a bag of frozen mixed peas, carrots, corn is perfect)
2 cloves or 2 teaspoons garlic (can be fresh, powdered or minced)
½ onion, chopped
1-2 teaspoons soy sauce (you can use tamari or amino acids to make this gluten free)
Pinch of salt and pepper
Directions
• First, prepare the rice following the directions on the package. You can cook rice in a small pot on the stove or in a rice cooker, which takes about 40 minutes (depending on the type of rice).
• Heat the vegetable oil on low (Try using canola oil instead of olive oil when cooking on high heat) and add the garlic.
• Add in chopped onion and stir, cook for 2-3 minutes.
• Pour in vegetables and cook on medium heat for 3-5 minutes.
• Add in cooked rice, salt, pepper and soy sauce.
• Cook, stirring occasionally, until vegetables are cooked through or slightly browned.
• Serve, feel free to add more soy sauce to your taste.
Veggie Pasta
Prep time: 5 minutes
Cook time: 10-15 minutes
Servings: 2-4
Ingredients
1 cup of vegetables (fresh or frozen)
1 box of pasta
1 tablespoon vegetable oil
2 cloves or 2 teaspoons garlic (can be fresh, powdered or minced)
1-2 teaspoons dried herbs (oregano, basil and rosemary)
1 teaspoon red pepper flakes (optional)
4-6 quarts water
Pinch of salt and pepper
Directions
• Bring 4-6 quarts of water to a boil over high heat in a pot (add a pinch of salt).
• In a pan, heat up vegetable oil on low and add in garlic, then add frozen vegetables, salt and pepper, dried herbs and stir occasionally.
• When the water has come to a boil, pour in the pasta and cook according to the directions on the box.
• When the pasta is done, combine with the vegetables, stir together for several minutes.
• Serve, feel free to add more salt and pepper and red pepper flakes.
Couscous with Vegetables
Prep time: 5 minutes
Cook time: 5 minutes
Servings: 2-3
Ingredients
1 ½ cups couscous
2 tablespoons oil (olive oil or vegetable oil)
Pinch of salt
1 ¾ cups veggie broth (or water)
1 cup vegetables (frozen, canned, or fresh — any vegetables you’d like to use)
Dash of seasoning (some options: soy sauce, salt and pepper, oregano and basil, rosemary, etc.)
Directions
• Bring the broth or water, salt, and 1 tablespoon of oil to a boil in a medium pot.
• Once the mixture is boiling, pour in the couscous, cover the pot with a lid, and reduce to a low heat for about 5 minutes.
• In a separate pan, heat 1 tablespoon of oil on medium, then add the vegetables and any desired seasoning, cook for 3-5 minutes, stirring occasionally until done.
• Fluff the couscous with a fork, then combine with the vegetables and serve.
Easy Chili
Prep time: 20 minutes
Cook time: 40 minutes
Servings: 6
Ingredients
1 large can (28 oz) diced tomatoes (use the liquid)
1 can (15 oz) kidney beans, drained and rinsed
1 can (15 oz) black beans, drained and rinsed
1 can (15 oz) garbanzo beans, drained and rinsed
(Note: You can use any beans you’d like – or even lentils – but these are some favorites. We suggest 3 cans, or an equivalent amount of dried beans.)
4 cloves or 4 teaspoons garlic (can be fresh, powdered or minced)
1 tablespoon vegetable oil
½ – 1 cup water or vegetable broth
2 tablespoons chili powder
1 large onion, chopped
1 tablespoon cumin
1 ½ teaspoon dried basil
1 ½ teaspoon dried oregano
1 small can (8 oz) mushrooms (optional)
Directions
• Heat the oil, onion and garlic on medium in a big pot for 5 minutes.
• Add all other ingredients and stir thoroughly.
• Bring to a rolling boil, then reduce to a low temperature simmer.
• Cook on low at a simmer for about 30 minutes, stirring occasionally.
• Serve and feel free to garnish with more herbs. Goes very well with bread, crackers or tortilla chips.
Sweet Potato and Vegetable Lentil Curry
Prep time: 15 minutes
Cook time: 35 minutes
Servings: 4-5
Ingredients
1 cup cooked lentils
1 cup water
1 ½ teaspoon organic safflower oil
1 chopped white or sweet onion
4 cloves garlic finely chopped
½ – ¾ inch fresh ginger, grated
3 tbsp red curry paste
2-3 cups cubed sweet potatoes
1-2 cups assorted veggies such as peppers, broccoli, peas and/or asparagus
1 can full-fat coconut milk
1 teaspoon salt
1½ tbsp raw sugar or other sugar
¼ – ½ teaspoon cayenne
Zest of 1 lime
1 teaspoon fresh lime or lemon juice
Directions
• Heat the oil in a large pot over medium heat. Once the pot is warm add the onion, garlic, and a pinch salt and cook until the onion is translucent about 3-4 minutes. Add the red curry paste and ginger and combine. Cook the mixture for about 2 minutes, until the paste is fragrant. Add in the sweet potato and mix well.
• Add the milk, about 1 cup of water, salt, sugar, cayenne, lime zest, and lime juice and stir to combine. Cover and cook for 12 minutes/until sweet potatoes are just cooked maybe a little under; do not over-cook.
• Add other veggies. I usually add broccoli, peppers, peas. Throw in for about 10 minutes.
• Add the cooked lentils in. Taste and adjust the seasonings. Reduce the heat to low. Cover the pot and simmer for a few minutes, until the vegetables are cooked through.
Black Bean Burgers
Prep time: 5-10 minutes
Cook time: 12-20 minutes
Servings: 5
Ingredients
2 cans (14.5oz each) black beans, drained and rinsed
1 cup breadcrumbs
2 teaspoons onion powder
1 teaspoon garlic powder
2 teaspoon cumin
1 teaspoon coriander
2 teaspoons chili powder
1 teaspoon paprika
½ teaspoon salt
½ teaspoon ground black pepper
2 tablespoons hot sauce or sriracha
1 flax “egg” (2 tablespoons ground flaxseed + 3 tablespoons water)
Oil/cooking spray, for cooking
Directions
• Place flax and water in a very small bowl; set in the fridge for about 5 minutes to thicken.
• If cooking on stove top, preheat a large pan sprayed with olive oil (or spray) over medium heat. If baking, preheat oven to 350 degrees F and line a baking sheet with parchment paper.
• Place beans in a large bowl. Then mash with a fork until most beans are broken up, leaving some whole beans whole. Add the breadcrumbs, onion powder, garlic powder, cumin, coriander, chili powder, paprika, salt, pepper, hot sauce/sriracha, and flax mixture. Stir until well combined.
• Form into 5 tight patties.
• If you are cooking on the stove top — heat oil in skillet over medium heat for 5 minutes. Cook burgers for about 6 minutes per side, or until golden brown.
• If baking, bake for about 10 minutes per side.
• Serve on a bun or over lettuce with desired toppings.
DESSERT
Banana Bread
Prep time: 5 minutes
Cook time: 50 minutes
Servings: 1
Ingredients
1 ¾ cups flour
(You can use unbleached all-purpose or spelt. If you are gluten-free feel free to use a GF blend or even oat flour.)
⅓ cup cane sugar OR ¼ cup cane sugar with 2 tablespoons coconut sugar
2 teaspoons baking powder
½ teaspoon baking soda
⅓ cup applesauce
1 teaspoon vanilla extract
3 large overripe bananas, mashed
¼ cup almond milk (or oat milk)
Directions
• Preheat oven to 350 degrees F and grease a loaf pan.
• In one medium sized mixing bowl: mash the bananas, add applesauce and vanilla extract, then mix again.
• To this mixture, add the flour, sugar, baking soda, baking powder and salt. Mix well, but don’t overmix, just until the flour is combined. (Batter will be a little thick and there will be a few lumps, so no worries. If the mixture seems a little too thick, add a bit more milk, especially if using heavier flours such as whole wheat or spelt.)
• Pour batter into the loaf pan and bake for about 50 minutes.
• Insert toothpick in bread to test if it’s done. If it comes out clean it means your bread is ready!
• Remove from oven and let cool for 10 minutes before slicing.
Chocolate Cake
Prep time: 20 minutes
Cook time: 1 hour 30 minutes
Servings: 8
Ingredients
3 cups of your favorite gluten free self-rising flour
2 ¼ cups granulated sugar
3 teaspoons baking powder
3 teaspoons baking soda
1 ½ teaspoons xanthan gum
1 cup cocoa powder
1 ½ cups canola oil
1 ½ cups cashew milk
Directions
• Preheat oven to 355 degrees F, line and grease two 9-inch round cake tins
• Combine & whisk all dry ingredients
• Combine wet ingredients and add to dry ingredients to form smooth batter
• Divide batter into two tins and tap on counter to achieve smooth top
• Bake for 40 minutes or until a knife comes out clean
• Leave out to cool or pop in freezer for faster result
• Frost the cake with one of the two frosting recipes below, and enjoy!
Vegan frosting 2 ways:
1. Vanilla Buttercream
½ cup vegan butter, slightly chilled
2 cups powdered sugar
1 teaspoon vanilla extract
Cashew milk (if needed)
Directions
• Cut the butter into small pieces and place into bowl
• Add powdered sugar until frosting becomes thick and holds shape
• Add teaspoons of cashew milk to desired texture
• Add vanilla extract
2. Light Chocolate Cream
1 cup vegan chocolate chips
1 cup coconut cream (just the coagulated white from the top, not the water)
1 teaspoon vanilla extract (if desired)
Directions
• Place chocolate into a microwaveable bowl
• Heat until half of chocolate appears melted (30-40 seconds)
• Mix the heated chocolate with the coconut cream until the mixture becomes a smooth, light brown
• Add vanilla extract if bitter to taste
• Place in freezer to set (20 minutes)
Peanut Butter Cookies
Prep time: 5 minutes
Cook time: 8 minutes
Servings: 8-10 cookies
Ingredients
½ cup peanut butter (or alternative butter like almond or sunflower)
¾ teaspoon baking soda
3 tablespoons white flour (oat and rice also work if you are gluten free)
⅓ cup sugar
2 tablespoons applesauce
½ teaspoon pure vanilla extract
⅛ teaspoon salt
¼ cup vegan chocolate chips (optional)
Directions
• Preheat oven to 350 degrees F
• Combine dry ingredients in a mixing bowl. If your peanut butter is not stir-able, gently warm to soften. Add all remaining ingredients to the mixing bowl and stir to form a dough. Roll into cookie balls.
• Refrigerate the dough for about 60-90 minutes.
• Bake in the oven.
(Note: cookies will look quite underdone when you take them out.)
• Let cool for at least 5-10 minutes before removing from tray.
