Category: Recipes

Recipes that are tasty and healthy.

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Soft & Chewy Baked Granola Bars

Soft & Chewy Baked Granola Bars

Dense, chewy, soft, doughy, seedy, hearty, protein-and-fibre-packed granola bars, sweetened naturally with dates! Try them spread with nut or seed butter for a fun treat or just enjoy them plain.
Print Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Main Dish, Side
Servings 12 bars

Ingredients
  

  • 3/4 cup rolled oats ground into a flour
  • 1 cup water
  • 3/4 cup packed pitted Medjool dates
  • 1/2 cup chia seeds
  • 1/4 cup raw sunflower seeds
  • 1/4 cup raw pumpkin seeds
  • 1/4 cup dried cranberries finely chopped
  • 1 teaspoon cinnamon
  • 1 teaspoon pure vanilla extract
  • 1/4 teaspoon sea salt

Instructions
 

  • Preheat oven to 325F and line a 9-inch square pan with two pieces of parchment paper, one going each way.
  • Add rolled oats into a high-speed blender. Blend on highest speed until a fine flour forms. Add oat flour into a large bowl.
  • Add water and pitted dates into blender. Allow the dates to soak for 30 minutes if they are a bit firm or your blender has a hard time blending dates smooth. Once they are soft, blend the dates and water until super smooth.
  • Add all of the ingredients into the bowl with the oat flour and stir well until combined.
  • Scoop the mixture into the pan and spread it out with a spatula as evenly as possible. You can use lightly wet hands to smooth it down if necessary.
  • Bake at 325F for about 23-25 minutes, or until firm to the touch. Let cool in the pan for 5 minutes and then lift it out and transfer it to a cooling rack for another 5-10 minutes. Slice and enjoy!
  • I suggest freezing leftovers to preserve freshness.

Notes

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Healthy Whole Wheat Pita

Healthy Whole Wheat Pita

Oh my goodness, these pitas are fabulous - and the recipe is so easy! ....no oil or sugar!
Print Recipe
Prep Time 45 minutes
Cook Time 5 minutes
Total Time 1 hour 20 minutes
Course Side
Cuisine Vegan
Servings 10 loaves

Ingredients
  

  • 3 1/2 cups whole wheat flour
  • 1 tablespoon dry yeast
  • 1 1/4 cup warm water 120-130F degrees
  • 1/2 teaspoon salt

Instructions
 

  • Sift together 2 cups of flour and the yeast.
  • Add water and salt and mix well.
  • Gradually add in the remaining flour just until the dough begins to clean the sides of the bowl. Once this happens, stop adding flour (so, you might not use all the flour the recipe calls for.).
  • Knead the dough for about 4 or 5 minutes, or until dough is smooth and elastic. (While you're kneading, you can get creative and add in some herbs or spices, but only if you want to do that). Be careful not to over-knead the dough.
  • Form dough into 10 balls.
  • On a floured surface, roll each ball into a 5-6 inch circle, about 1/4 inch thick. (Be sure to sprinkle a little flour on both sides to prevent sticking).
  • Place on a non-stick baking sheet and allow to rise 30 minutes, or until slightly raised.
  • Preheat oven to 500°F.
  • Just before you place the pan in the oven, flip each pita over on its other side.
  • Bake on the bottom rack of the oven for 5 minutes. (The instant hot heat will help them puff up).

Notes

 
  • When the pitas come out of the oven they will be hard, but they will soften as the cool.
  • Store them, while they're still warm, in plastic baggies or an airtight container.
  • Cut the pitas in half crosswise and stuff with your favorite fillings (beans and rice, taco fixings, thick stews, curries - anything goes).
  • Pitas can be reheated in a 350°F oven or in the microwave.

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Black Bean Quinoa Burgers

Black Bean Quinoa Burgers

Print Recipe
Course Main Dish

Ingredients
  

  • 2 15 oz cans black beans rinsed and strained
  • 1 shallot chopped
  • 2 cloves garlic minced
  • 1 - 2 teaspoons chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon smoked paprika
  • Salt & pepper to taste
  • Zest & juice of lime
  • 2 teaspoons hot sauce of choice
  • 1 1/4 cup cooked quinoa
  • 1 flax egg

Instructions
 

  • Reserve 1/2 cup black beans and set aside.
  • Add the remaining beans, shallot, garlic, spices, lime zest, juice and hot sauce into the bowl of a food process fit with a steel blade.
  • Process until the mixture is the texture of a very chunky puree.
  • Transfer this mixture to a mixing bowl.
  • Add the remaining beans, cooked quinoa and egg white and stir together to form your 'dough'.
  • Shape the mixture into 6 patties and chill in the fridge for at least 1/2 an hour, more if you have time.
  • Heat a skillet over medium heat and add the patties to the pan. You may have to do this in batches depending on the size of your pan.
  • Cook them until browned, about 3 - 5 minutes per side.

Notes

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Thousand Island (no oil or dairy)

Struggling to find a salad dressing that isn’t loaded with oil or unnecessary fats and sugar? Well, look no further. I have a fantastic salad dressing recipe for you that is free of added oil and sugar! This one is reminiscent of Thousand Island dressing which my husband has renamed “crack” because of its addictive quality. Too funny huh?

  • 1 cups raw unsalted cashews
  • 1/2 cup balsamic vinegar
  • 1/2 tablespoon tomato paste
  • 1/3 cup raisins
  • 1/2 cup almond milk
  • 1 tsp Braggs Liquid Amino Acids
  1. Blend in blender until smooth.

     

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Vegetarian Chop Suey

Vegetarian Chop Suey

Chop Suey is a quick Chinese-American stir-fry that comes together in about 15 minutes from ingredients that you probably already have in your fridge.
Print Recipe
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Course Main Dish
Servings 6 servings

Ingredients
  

  • 2/3 cup chopped onion
  • 3 garlic cloves minced
  • 2 teaspoons grated fresh gingerroot
  • 1 tablespoon toasted sesame oil
  • 1/2 cup diagonally cut carrot
  • 2/3 cup sliced white button mushrooms
  • 1 cup sliced bell pepper
  • 2/3 cup coarsely shredded red cabbage
  • 2 cups diagonally cut zucchini
  • 2/3 cup mung bean sprouts
  • 2/3 cup sliced green beans
  • 2/3 cup snow peas
  • 2/3 cup bamboo shoot
  • 2/3 cup sliced water chestnuts
  • 1 cup water
  • 2 tablespoons soy sauce
  • 1 teaspoon crushed peppers
  • salt and pepper to taste

Instructions
 

  • Cook the onion, garlic and ginger, stirring, in the oil over medium-high heat.
  • Add the carrots and celery, and cook, stirring, 5 minutes.
  • Add the mushrooms, peppers, cabbage and zucchini, and cook 3 minutes more.
  • Add the bean sprouts, green beans, snow peas, bamboo shoots, water chestnuts and tomatoes, and cook 3 minutes more.
  • Stir together the water, soy sauce and cornstarch; stir gently into the vegetable mixture.
  • Cook until the sauce is thickened and all the vegetables are tender-crisp. Salt and pepper to taste.
  • Serve over whole grain rice.

Notes

Substitute water for oil to keep no fat...

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Sweet Potato Flatbread or Roti

Sweet Potato Flatbread or Roti, Vegan + No Added Oil

Sweet Potato Flatbread or Roti

An easy yeast-free vegan sweet potato flatbread recipe made with just 2 ingredients. Easy homemade flatbread / tortilla recipe. Yeast-free flatbread / roti recipe. Use them as tortillas, wraps or as rotis to accompany a delicious curry.
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Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings 6 loaves

Ingredients
  

  • 1 cup whole wheat white flour More flour for dusting as required
  • 1 cup sweet potato mashed and hot (reheat if using leftover sweet potatoes)

Instructions
 

  • Steam or boil the sweet potatoes until they are very soft. Check with a fork to see if they are cooked and then, take them out of the pan.
  • Allow them to cool for a couple of minutes but try to peel them while they are still quite hot. We need them to be hot or at least warm in this recipe.
  • Use a fork if it helps to peel them while they are hot. Then mash the sweet potatoes. If you are using leftover sweet potatoes, reheat them until they are hot before using them in this recipe.
  • In a mixing bowl, add one cup of all purpose flour. Add in the mashed sweet potato. Start by mixing with a fork as the sweet potato will be too hot to handle at this stage.
  • Once the mixture is okay to handle, continue the mixing with your hand and work the mixture until a dough is formed. Once the dough is formed, do not overwork it as it may start to get sticky and then you will need to add more flour which will result in a hard roti.
  • Flour the work surface and place the dough on it. Roll it into a thick log. Then cut the log into 6 equal portions.
  • Keep a bowl of flour close by. Dust your hands with a little flour and take one piece of dough. Roll it in between your palms into a ball then lightly flatten it. Dip the ball into the bowl of flour and cover it with flour on both sides. Now lightly flatten the edge of the ball with your thumb and first finger. This will help keep its round shape when we roll it out.
  • Set the floured ball aside or place it back into the mixing bowl. Do the same for the rest of the pieces.
  • Take one ball and place on the work surface or board. Begin to roll it out. Turn it on the other side and continue to roll out by applying even pressure so that the roti can rotate on itself to create a nice round shape. Flour the roti if you need to but not too much as this may result in a hard flatbread. Roll out until the roti is about 2 mm thick.
  • Meanwhile, heat a tawa, skillet or crepe pan on medium heat. When the pan is hot, place the roti on it and allow it to cook for 20 to 30 seconds. Then flip the roti at 30 second intervals. When the roti starts to bubble, leave it to cook for a little longer than 30 seconds before flipping. The bubbles mean that the hot air is cooking it from the inside too. Cook the roti for a total of two to two and a half minutes.
  • Store the roti in a container or plate lined with a clean tea towel. Always keep the rotis covered with the tea towel to keep them soft. This will also prevent them for getting soggy with the steam in the container.
  • Now repeat for the rest of the rotis.
  • Occasionally, flip the rotis in the container so that the last one is sandwiched in between the other flatbreads. This helps to further soften them.

Notes

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Holy Moly Spicy Chipotle Dressing

Holy Moly Spicy Chipotle Dressing

This is an intentionally spicy dressing because I tend to prefer things hot enough to make my eyes water. To me, the half teaspoon of chipotle powder gives this a medium amount of heat, though I suspect that some people will find it too hot while others will find it mild. So adjust the amount of chipotle to fit your taste.
Print Recipe
Prep Time 10 minutes
Total Time 10 minutes
Servings 6 Servings

Ingredients
  

  • 1/2 cup plain unsweetened almond milk
  • 4 teaspoons ground flaxseed
  • 2 tablespoons Lemon Juice
  • 1 tablespoon apple cider vinegar
  • 1/4 medjool date
  • 1 clove garlic
  • 1 teaspoon white miso or salt
  • 2 teaspoons tomato paste
  • 1/2 teaspoon chipotle chili powder or chipotle chiles in adobo
  • 1/2 teaspoon ground cumin
  • additional milk or water as needed

Instructions
 

  • Place all ingredients in a blender and blend on high speed until smooth. Let it sit for a minute and then check the thickness. However thick it is now, it will be much thicker after refrigerating, so add more non-dairy milk or water to thin it, if necessary.
  • Pour into a bottle or jar and refrigerate to thicken 2. and allow flavors to develop.

Notes

If you’re worried that this might be too hot for you, blend up all the ingredients except the chipotle powder; then add it little by little, tasting as you go, until you find the right amount of spiciness.

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Flax Eggs (or Chia Eggs)

Flax Eggs (or Chia Eggs)

A quick and easy egg replacement, featuring freshly ground flax or chia seeds. Flax “eggs” are an easy vegan egg substitute. They’re a great baking alternative for vegans and for those who have allergies and must follow an egg-free diet.
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Prep Time 10 minutes
Total Time 10 minutes
Servings 1 egg

Ingredients
  

  • 1 tablespoon of ground seed measure after grinding!
  • 3 tablespoons of water

Instructions
 

  • For each egg, combine ground seed (measure after grinding!) and water. Stir well, and allow the mixture to sit for about 10 minutes.

Notes

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Mediterranean RAW Salad

Mediterranean RAW Salad

This salad is EPIC, savory, and tasty! It's all about the flavors coming together to celebrate taste, culture, family, passion, and love! There are a lot of ingredients in this salad because it is all of the flavors that make it absolutely delectable! An infusion of flavor is the Mediterranean way! 🙂
Print Recipe Pin Recipe
Prep Time 20 minutes
Total Time 20 minutes
Cuisine Vegan
Servings 8 Servings

Ingredients
  

Ingredients for the Salad:

  • 1 - 2 cups ½ each of thinly sliced romaine and kale can use cabbage instead of kale
  • 1 cups of cherry tomatoes
  • 2 large diced cucumbers
  • 1 cups diced carrots
  • 1 cup combined of mint and basil leaves
  • 2 tablespoons of cumin
  • 2 cups of colorful bell peppers
  • 1 Medium red onion
  • 1 medium Lemon Juice
  • 1 cup olives halved
  • 1 bunch Italian or curly parsley

Ingredients for the Hummus Dressing:

  • 1 whole zucchini cut in chuncks
  • 1/4 cup Tahini
  • 1 medium Lemon Juiced
  • 1/4 cup water as needed
  • 4 cloves garlic

Instructions
 

Salad

  • Chop and dice all ingredients into a large bowl of your choice. Wood is the Mediterranean way! Mix the ingredients until you see a rainbow salad appear before your eyes!

Dressing

  • Blend all ingredients in a high speed blender. I am using a Vitamix. If you do not want your hummus to have a green tint, peel it before you blend it. After it's blended, pour your hummus onto your salad or use it as a side dipping sauce and savor!
  • Note from Roy: This is a big salad, so you may want to store the dressing in a bottle and apply to individual portions. I find this helps keep the salad fresh and crunchy.

Notes

Per cup of Salad
Per 1/4 cup of Dressing

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Mexican Bean Salad

Mexican Bean Salad

"A colorful, spicy, and refreshing bean and corn salad."
Print Recipe Pin Recipe
Prep Time 15 minutes
Total Time 15 minutes
Cuisine Vegan
Servings 8 servings

Ingredients
  

Salad

  • 1 15 ounces can black beans drained and rinsed
  • 1 15 ounces can kidney beans drained and rinsed
  • 1 15 ounces can cannellini beans drained and rinsed
  • 1 medium green bell pepper chopped
  • 1 medium red bell pepper chopped
  • 1 10 ounce package frozen corn kernels
  • 1 medium red onion chopped
  • 1 cup tomato bite size pieces
  • 1 bunch chopped fresh cilantro
  • 2 medium jalapenos chills seeded and diced

Dressing

  • 1/8 cup olive oil recipe says 1/2 cup, most times I use none
  • 1/4 cup plum vinegar
  • 1/4 cup red wine vinegar
  • 1 small fresh lime juice
  • 1 tablespoon Lemon Juice
  • 1 tablespoons honey optional
  • 1 tablespoon salt
  • 3 cloves crushed garlic
  • 1/4 cup chopped fresh cilantro
  • 1/2 tablespoon ground cumin
  • 1/2 tablespoon ground black pepper
  • 1 dash hot pepper sauce
  • 1/2 teaspoon chili powder
  • 1 medium avocado
  • 1/4 medium chopped onion

Instructions
 

Salad

  • In a large bowl, combine beans, bell peppers, frozen corn, red onion, etc.

Dressing

  • In a small bowl, whisk together olive oil, red wine vinegar, lime juice, lemon juice, sugar, salt, garlic, cilantro, cumin, and black pepper. Season to taste with hot sauce and chili powder.
  • Pour dressing over vegetables; mix well. Chill thoroughly, and serve cold.

Notes

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