Frozen Granola Dessert Bars

Prep Time: 10min  Freezing Time: 60min  Total Time:  1Hr 10min Servings: 16 Squares

Ingredients:

  • 1 Cup Pitted Dates
  • 1 Cup Soaked Cashews (minimum 1-2 hours)
  • 1 Cup Granola (I use Central Roast)
  • 5 Peeled, Chopped, & Frozen Bananas
  • 1 Cup Frozen Blueberries

Directions:

Step 1: In a food processor, blend dates and cashews until a ball-like clump forms. Place mixture into a large bowl and add granola. Mix with hands until fully blended. Place in a pan, and press down evenly with a wooden spoon. 

Step 2: Blend bananas in a food processor until creamy. Remove approximately 2/3 of the blended banana, and transfer into your pan as the second layer of your bars. 

Step 3: Add frozen blueberries to the leftover banana in your food processor, and blend until smooth. Empty into pan as the third layer of your bars. 

Step 4: Cover with plastic wrap (optional) and place in freezer for a minimum of 1 hour to freeze. 

Grapefruit Granola Parfait

This combo is MADNESS! I remember eating grapefruit as a child but I'll admit, it's been a while! But after this parfait recipe... I'm back on the citrus train! This combination of yogurt, granola, and grapefruit is absolutely perfect; flavour, texture, nutrition - all good things! The dairy free yogurt offers necessary bacterium; granola for protein, iron, and fibre; and grapefruit for vitamin C, fibre, and weight loss promotion!  

IMG_2047.JPG

Prep Time:   5 min  Cooking Time:  4 min  Total Time:  ~10 min Servings: 2 Parfaits

Ingredients: 

  • 1 Tablespoon Coconut Oil
  • 1 Grapefruit (Peeled and Sliced)
  • 1 Cup Granola (I use Central Roast)
  • 1 Cup Dairy Free Yogurt
  • 2 Tablespoons Agave Nectar
  • 1 Teaspoon Shredded Coconut 

Directions: 

Step 1:  In a small mason jar or glass, layer granola, yogurt, and grapefruit 3 times.

Step 2. Top parfait with agave nectar and coconut. Enjoy right away or leave in the fridge for 1 hour to soften the granola!

Smokey Quinoa Stuffed Peppers

img_9836.png

I fell in love with this dish a few years back when my family and I vacationed out by Port Dover. I had yet to make the leap into veganism, so originally this was a vegetarian dish. But I still remember my Dad acknowledging the fact that he had never heard me rave so much about a meal we had shared - so I decided, why not make a vegan version of this delicious experience! Aside from using some of my favourite crisp vegetables, what I like most about this dish is the smokey tomato sauce that compliments the fruit and nut quinoa so well. This dish is perfect for dinner parties or meal prepping because it easily serves 4. Keep in mind that the steps I've provided allow you to multitask, preparing each component simultaneously.

                  Prep Time: ~ 15 min Cook Time: ~45 min Total Time: ~ 60 min

Ingredients: 

  • Grape seed/Olive Oil as Needed
  • 1 Onion
  • 2 Cloves Garlic
  • 4 Assorted Peppers
  • 1 Cup Crushed Tomato
  • 1.5 Cups Vegetable Broth
  • 1 Teaspoon Salt
  • 1 Teaspoon Pepper
  • 1 Teaspoon Liquid Smoke
  • 2 Tablespoons Basil
  • 1 Tablespoon Oregano
  • 1 Tablespoon Parsley
  • 1 Cup Quinoa
  • 2 Carrots
  • 1 Head of Broccoli
  • 1 Half of a Cauliflower
  • 1 Zucchini
  • 1/4 Cup Slivered Almonds
  • 1/4 Cup Chopped Dried Apricots

Directions:

Step 1: Chop onion and garlic into small pieces. In a large pan (I use a ceramic pan) heat 2 tablespoons of oil on medium heat, and add onion and garlic. Sautée until translucent. 

Step 2: Slice the bottoms of your peppers off, leaving them flat and able to stand alone. Chop the bottoms into small pieces and add to your pan. Slice the tops of each pepper and set them aside for later. Using a small knife, hollow out the inside of each pepper. 

Step 3: Add crushed tomatoes, vegetable broth, salt, pepper, smoke flavour, 1 tablespoon of basil, oregano, and parsley to your pan. I found liquid smoke at Freshco, where you'd find oils and BBQ sauces (I've attached a picture below). Let simmer on medium to low heat.

Step 4: In a medium size pot, boil 3 cups of water, and add quinoa. Let cook for about 15-20 minutes or until soft. While your quinoa is cooking, peel and slice your carrots, slice your broccoli into long thin pieces, break your cauliflower into small florets, and slice your zucchini and cut into halves. Grease your Dutch oven (or baking pan) and line your peppers and zucchini as shown.  

Step 5: Preheat your oven to 425•F. Once quinoa is cooked, remove from pot and empty into a large mixing bowl. Add 3 more cups of water to your pot, along with your carrots, broccoli, and cauliflower, and let steam for a couple of minutes. Drain water and let sit in an ice bath for a few minutes, otherwise known as blanching. This stops the cooking process, and brings more colour into the vegetables.

Step 6: In a small sauce pan, add oil and slivered almonds, and let toast on medium heat until slightly brown. Add toasted almonds, chopped apricots, and a tablespoon of basil to quinoa and mix.

Step 7: Stuff peppers with quinoa mixture and reattach pepper caps. Remove blanched vegetables from your pot and add to your dish, surrounding your stuffed peppers. Remove tomato sauce from heat and evenly pour over vegetables.

Step 8: Cover and bake for 25 minutes. Remove lid and broil on high for 5 minutes.

Kale & Cashew Zucchini Pesto Pasta

Pesto is one of my absolute favourite flavours! Unfortunately not many grocery stores carry already made "cheese-less" pesto... so I've created a deliciously simple recipe that uses common kitchen food items, and maximizes nutritional health benefits! One of which, is the concept of food synergy. Researchers found that pairing tomato with a healthy fat such as avocado, increases the absorption of the tomato's antioxidants! Not to mention the added benefit of the prolonged full feeling you get from this healthy green fruit! If you prefer a raw vegan diet, this dish can easily be modified to meet your needs; just skip step 3 and keep those tomatoes off the burner!

        Prep Time: ~ 10 min             Cook Time: ~5 min             Total Time: ~ 15 min

img_9726.jpg

Ingredients: 

  • 2 Zucchinis (use 3 zucchinis if serving 2 people)
  • 1/2 Cup Avocado (~ 1 medium-large avocado)
  • 1/2 Cup Unsalted Cashews 
  • 1/4 Cup Grape seed Oil (Olive oil works well as a substitute) 
  • 1 Cup Kale (I used baby kale because it comes without thick stems)
  • 1 Teaspoon Dried Basil
  • 1/2 Teaspoon Table Salt
  • 1 Teaspoon Pepper
  • 1 Teaspoon Minced Garlic
  • 1/2 Lime Squeezed
  • ~10 Halved Cherry Tomatoes

Directions:

Step 1: Spiralize zucchinis into noodles, breaking strands into about 20-30 cm long.

Step 2: Combine avocado, cashews, oil, and kale, in food processor and pulse until mixed. Add basil, salt, pepper, garlic, and lime juice, and blend on high until smooth. Try saving your avocado pits for a high nutrient addition to smoothies (just dehydrate, slice, and grind up into a powder)!

Step 3: Lightly grease your pan, and set on medium heat. Add zucchini noodles, and let cook for 5 minutes. These noodles will hold quite a bit of moisture, so it's important not to add too much oil when greasing the pan. Also be careful not to overcook your noodles, or they will become too soft/mushy.

Step 4: Strain any excess water from your pan, and empty noodles into a mixing bowl. Set tomatoes in your pan on medium to low heat while saucing the noodles. If using 3 zucchinis, add in all your pesto. If using 2 zucchinis, add in ~ 1/2 a cup of pesto (you should have ~1/3 cup leftover). Mix pesto in to fully coat noodles. Empty your hot cherry tomatoes into your pasta and enjoy!

Note: Leftover pesto can be stored in a sealed container in the fridge for a few days (the avocado may cause the pesto to brown but it is still safe to eat). Try using your excess pesto to stuff mushrooms or spread on wraps or sandwiches!

img_9728.jpg
img_9729.jpg
img_9731.jpg
img_9730.jpg
img_9734.jpg
img_9733.jpg
 

Double Chocolate Black Bean Brownies

Double Chocolate Black Bean Brownies recipe

          Prep Time: ~ 5 min             Cook Time: ~35 min             Total Time: ~ 40 min

img_9526.jpg

Ingredients: 

  • 1 Can Black Beans

  • 1/2 Cup Oats

  • 1/2 Cup Grape seed Oil

  • 3 Tablespoons Ground Flax Seed

  • 1/4 Cup Cocoa Powder

  • 1/4 Cup Brown Sugar

  • 1 Tablespoon Vanilla

  • 1 Teaspoon Baking Powder

  • 1/2 Teaspoon Himalayan Salt

  • 1/4 Cup Almond Milk

  • 1/2 Cup Chopped Dark Chocolate

Directions:

Step 1: Preheat oven to 425°F. Rinse and drain black beans and empty into food processor. Combine with oats and oil and blend.

Step 2: Combine 3 tablespoons of ground up flax seed, and stir in 7.5 tablespoons of water. Let sit for 5 minutes until a thick egg-like consistency forms. Flax eggs act as a great vegan binding ingredient!

Step 3: Add flax eggs, cocoa powder, brown sugar, vanilla, baking powder, salt, and almond milk to food processor and blend until smooth.

Step 4: Finely chop dark chocolate (or chocolate of your choice), and combine with brownie mix.

Step 5: Grease baking pan and pour in brownie mix. Bake for 35 minutes, and let stand for ~1 hour, then store in fridge (this allows the chocolate chunks to harden, adding a bit of a crunch).

img_9529.jpg
img_92861.jpg
img_9530.jpg
img_9427.jpg
img_9426.jpg
img_9428.jpg
img_9429.jpg
Double Chocolate Black Bean Brownies recipe