PUL Ecookbook Phone Tablet Friendly PDF

 
PICK UP LIMES
RECIPE COLLECTION
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Page 1 of 561
www.pickuplimes.com, Pick Up Limes ©
Oh hey there!
Welcome to the PUL recipe E-book: a

collection of all of our recipes to date,
compiled into one compact, delicious PDF.
Print off your favourite recipes, or refer to
them on your tablet or computer while
you’re cooking in the kitchen.
All foodies welcome! Whether you’re trying

to include some more plant-based recipes
into your diet, or if you’re trying to make the
transition to a full out vegan lifestyle, or for
seasoned veg-monsters looking for more
recipes to add to their arsenal. There’s
something in here for everyone!
Thanks for supporting PUL and for being

open to trying our recipes. If you make
anything, let us know how it went for you by
sharing a picture with us on Facebook or
Instagram!
With lots of love,

Sadia & the PUL team
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Page 2 of 561
 
Recipe Index
page recipe psst: c
lick a
4 Symbols & notes to go s section
traight
5 Homemade staples there!
21 Breakfasts
85 Smoothies
119 Drinks & beverages
157 Snacks
201 Dips & spreads
239 Soups
285 Salads
319 Dressings & condiments
345 Sides
379 Stuffed veggies & savoury pies
389 Sandwiches, burgers & tacos
417 Pastas & pizzas
437 Nourish bowls
455 Curries
477 Rice & noodles
497 Desserts
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Symbols 
Symbols & notes

Before we begin, let's define a few symbols you might see throughout this E-book.
Below are some common allergens: gluten, nuts, and soy. In this E-book, we've
indicated which recipes are free of those allergens, or can be made free of those
allergens, by using the following symbols.
= Gluten-free or Gluten-free possible
The recipe is either gluten-free or can be easily made gluten-free by simple

substitution. For example, substitute regular pasta for gluten-free pasta; or
substitute regular burger buns for gluten-free burger buns; or use tamari in
place of soy sauce where stated.
Rolled oats are naturally gluten-free, but are very often processed in a factory
where it can come into contact with gluten. If you have a gluten allergy, be sure
to check the label to ensure you’re using certified gluten-free rolled oats.
 
= Nut-free or Nut-free possible
The recipe is either nut-free or can be easily made nut-free by simple

substitution. For example, you can use sunflower seed butter or tahini (also a
seed butter) in place of peanut butter.
Alternatively, you can omit the nuts completely; for example, if the nuts are an
optional garnish.
= Soy-free or Soy-free possible 
If a recipe calls for soy milk, simply substitute it for any other plant-based milk.
= YouTube video available
Some recipes have an accompanying YouTube video showing you how to make
it. Simply click the symbol to watch!
What about calorie information?

We don't provide exact nutritional content as it's not in our philosophy to monitor
specific nutrients or calories (unless there is a medical reason for it). If you really
want to calculate the calories or macros of a particular recipe, you may consider
using an online diet analysis software. Now let’s get cookin’!
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Homemade
Staples Index  
page recipe
6 Best ever vegan nutella
8 Stewed berries
10 Almond butter
12 Berry chia seed jam
14 Tahini
16 Roasted garlic
18 Coconut whip
psst: click
the recipe
to go stra
ight there
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Best ever vegan nutella 
BEST EVER VEGAN

NUTELLA
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__________________________________ H O M E M A D E S T A P L E S ______________________________ 
BEST EVER VEGAN NUTELLA

________________________________________________________________________________________________
This sym
bol means
 
YT have a Yo we
uTube vid
YIELD TIME GF SF YT
showing y eo
1½ cups 20 min
ou how to
make it!
__________________________________________________________________ Click to w
atch.
INGREDIENTS DIRECTIONS
1½ cups (225 g) raw hazelnuts 1. Preheat the oven to 350°F (180°C). Spread the hazelnuts
⅓ cup (80 mL) unsweetened onto a cookie sheet with baking paper underneath and
plant -based milk bake for 10 - 12 minutes, until lightly golden and fragrant,
1 Tbsp (15 mL) coconut oil stirring once halfway.
2 Tbsp (30 mL) maple syrup* 2. Remove from the oven and allow to cool. Then pickup
6 soft dates, pitted** handfuls at a time and rub firmly between your palms so
⅓ cup (35 g) unsweetened cocoa the skin falls off. Alternatively, you can rub them in a clean
or cacao powder kitchen cloth. Toss the hazelnuts back and forth between
1 tsp (5 mL) pure vanilla extract both hands so the skin falls from between your fingers.
¼ tsp salt Place the peeled hazelnuts in a high-speed blender or
food processor.
3. Blend on high for 5 minutes, stopping occasionally to
scrape down the sides, until a thin nut butter consistency
is formed.
4. Add the remaining ingredients and blend again for an
additional 3 - 5 minutes until smooth and well
incorporated. Store in an airtight jar in the fridge.
NOTES
*If no maple syrup, substitute with agave syrup.
**If the dates are hard, soak in warm water for 10
minutes first, then drain.
Speed-it-up: using purchased roasted hazelnuts or
hazelnut butter will speed this up.
Storage: store in an airtight container in the fridge for
up to one week.
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Stewed berries 
STEWED BERRIES
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Stewed Berries
 
YIELD TIME GF NF SF
STEWED BERRIES
½ cup 3 - 5 min
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1 cup (100 g) frozen assorted 1. Stove directions: place the frozen fruit in a small sauce
berries pan on medium-low heat, stirring occasionally until the
fruits have thawed, released their juices, and are soft and
mashable. Remove from heat and enjoy!
2. Microwave directions: in a microwave safe bowl, heat
the frozen fruit for 1 minute, remove and stir, and heat
again in 30 second increments, stirring between, until the
berries are stewed down (about 2 minutes). The berries
should be defrosted and some juice will be released.
Remove from the microwave and mash with a fork until
more juices seep out, but some chunks remain.
NOTES
Storage: keep in an airtight container or jar in the fridge
for 2 - 3 days.
Variations: you can stew frozen or fresh fruit using this
recipe.
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Almond butter 
HOMEMADE
ALMOND BUTTER
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Almond Butter 
HOMEMADE
YIELD
1½ cups
TIME
15 min
GF SF ALMOND BUTTER
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3 cups (375 g) raw almonds, with 1. Pre-heat your oven to 350°F (180°C), and place the
skin almonds onto a rimmed baking sheet. Toast in the oven
for 7 - 10 minutes, stirring occasionally until golden
brown.
Note: the almonds continue to "bake" even when
removed from the oven, so be careful not to over-
cook.
2. Add the toasted almonds to a high powered food
processor* and blend on medium high for 5 - 7 minutes,
scraping down as needed, until the almonds are a
smooth and runny nut butter.
, NOTES
ta p l e for us
s *A blender will not work for this, because there is not
r e ci p e is a e hous
e enough liquid.
This e w h o l
d m a kes th Storage: store in an airtight jar in the fridge for up to
an zing! one month.
l a m a
smel Variations: Try with a mixture of different nuts, or add
a spoon of cocoa powder or coconut flakes.
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Berry chia seed jam 
EASY BERRY CHIA

SEED JAM
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__________________________________ H O M E M A D E S T A P L E S ______________________________ 
EASY BERRY CHIA SEED JAM

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YT
  YIELD TIME GF NF SF YT
1½ cups 35 min
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1 cup (100 g) frozen raspberries 1. Place the berries in a medium bowl and microwave** for
(or other frozen berry)* about 3 minutes, stopping to stir every minute. After this
1 cup (100 g) frozen blueberries berries should be defrosted and some juice will be
(or other frozen berry)* released. Remove from the microwave and smash with a
2 Tbsp (25 g) chia seeds fork until more juices seep out, but some chunks remain.
1 Tbsp (15 mL) apple juice (or 2. Add the chia seeds and juice, and stir to combine. Let sit
substitute orange juice) at room temperature for 30 minutes for the chia seeds to
gel, stirring once halfway.
3. Store in an airtight container and enjoy with toast, on
oatmeal, in breakfast parfaits, and more!
NOTES
*Using frozen berries are preferred over fresh because
they release some juice when defrosted - this juice is
then absorbed by the chia seeds to gel.
**My microwave was set to 600W, so if yours is at a
different setting you may need to microwave it for
shorter or longer - keep an eye on it.
**If you prefer not to microwave, you can simply
combine all ingredients in a bowl and let sit at room
temperature for about 3 hours, stirring occasionally for
the chia seeds to absorb the juice.
We use this recipe so often, Variations: you can use any berries you’d like, although
from breakfasts to desserts. I think this combination is amazing! For extra sweetness,
A wholesome alternative to add up to 1 Tbsp (15 mL) agave syrup or maple syrup.
Speed-it-up: microwaving to defrost the berries
store-bought jams.
speeds of the process.
up to 5 days.
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Tahini 
QUICK HOMEMADE
TAHINI
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Tahini 
HOMEMADE TAHINI
YIELD TIME GF NF SF
2 cups 15 min
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3 cups (450 g) raw sesame seeds 1. Toast the sesame seeds in a large pan on medium heat,
until they are a light golden brown. Keep an eye on them,
to make
as they can burn quickly, and stir constantly. Once
We use tahini lad
toasted, remove from heat and let cool. The sesame
creamy sa
hummus and
seeds continue to "cook" even when taken off the stove,
so you don't want to overcook them as they may burn.
dressings. Note: if you have over-toasted them, remove from
the pan and spread into a thin layer on a large baking
sheet or plate to cool them off faster.
2. Once cooled, transfer to a food processor and blend for 5
- 10 minutes, until smooth and runny. Scrape down the
sides as needed. Transfer to a container and enjoy!
NOTES
up to one month.
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ROASTED GARLIC 
ROASTED GARLIC
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YT
  YIELD TIME GF NF SF YT
ROASTED GARLIC
1 bulb 20 - 25 min
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1 bulb of garlic 1. Pre-heat oven to 390°F (200°C).
1 - 2 tsp (5 - 10 mL) olive oil 2. Cut the top off a bulb of garlic, drizzle on the olive oil over
top, and roast in the oven for 15 - 20 minutes, or until it is
golden and bubbly.
3. Remove from the oven and let cool. The garlic can be
squeezed from the peel once cooled.
NOTES
Storage: store in an airtight container in the fridge for up
to 3 - 4 days.
Meal prep tip: roast a whole bulb of garlic to be used in
salad dressings, hummus, or wraps, or on pizza recipes.
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COCONUT WHIP 
COCONUT WHIP
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COCONUT WHIP
  YIELD TIME GF NF SF
½ cup 5 min*
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1 can (400 mL) full-fat coconut 1. Place the can of coconut milk in the refrigerator for at
milk least 5 hours (best if left overnight).
1 tsp (5 mL) pure vanilla extract 2. Once refrigerated, remove the lid to the can and carefully
scoop out the solid white coconut milk fat into a small
(optional)
bowl, trying to avoid as much coconut water as possible.
1 tsp (5 g) icing sugar (optional)
3. Add the icing sugar and vanilla, if using, and whip together
using a whisk, until fluffy.
4. Use the coconut whip to top brownies, fruit crumble,
true. watermelon pizza, or as an icing for cakes or cupcakes.
Too good to be
NOTES
*Not including refrigeration time.
Storage: keep in an airtight container or jar in the fridge
for 2 days.
Variations: you can add spices like cardamom or
cinnamon.
The leftover coconut water is delicious in soups and
curries, oatmeals, pancake batter or brownies.
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Sleep is a time machine to breakfast.

I think that’s why I hardly ever have trouble
falling asleep… bring on the granola!
❥
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psst: click
the recipe
to go stra
ight there Breakfast Index
.
 
page recipe
22 Frozen yogurt bars
24 Samosa potato wraps with tofu scramble
26 Apple & banana peanut butter breakfast
cups
28 Baked buckwheat pancakes
30 Coconut milk oatmeal
32 Hazelnut granola breakfast bars
34 Classic comforting oatmeal
36 Healthiest ever buckwheat pancakes
38 Chocolate hazelnut & fig granola
40 Millet porridge
42 Blueberry almond breakfast cookies
44 Healthiest ever granola
46 Roasted cashew & coconut cocoa granola
48 Cocoa granola & mixed berry parfait
50 Classic creamy steel-cut oats
52 Crunchy pecan & cranberry muesli
54 Mixed berry & muesli yogurt parfait
56 Toasted coconut & almond granola
58 Oatmeal blueberry muffins
60 Vanilla berry chia seed pudding
62 Vanilla chia pudding with fruit & nut
muesli
64 Chocolate chia breakfast pudding
66 Almond chocolate overnight oats
68 Vegan "Nutella" overnight oats
70 Golden turmeric overnight couscous
72 Peanut butter & jelly overnight oats
74 Tropical mango & coconut overnight oats
76 Carrot cake overnight oats
78 Protein-packed quinoa granola
80 French toast
82 Mushroom avocado toast
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FROZEN YOGURT
BREAKFAST BARS
FROZEN YOGURT
BREAKFAST BARS
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_____________________________________ BREAKFAST _____________________________________ 
FROZEN YOGURT BREAKFAST BARS

________________________________________________________________________________________________
  YT
YIELD TIME GF SF YT
8 - 10 bars 15 min*
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1 cup (about 15) pitted soft 1. First, stew the berries over medium low heat in a small
dates** saucepan until soft, then set aside to cool.
2 cups (180 g) old-fashioned 2. In a food processor, blend the dates until they are
rolled oats (GF if desired) smooth, scraping down the sides as needed. Then add
1 cup (250 mL) almond butter the oatmeal, ground flaxseed, almond butter, and
¼ cup (30 g) ground flaxseed cinnamon and blend, stopping to scrape down the sides
1 tsp (5 g) ground cinnamon once or twice.
3. Transfer the mix to a 9x13” (18x27 cm) parchment lined
1½ cups (375 ml) unsweetened baking dish and press the base into the dish.
plant-based yogurt*** 4. Top with the yogurt and spread out evenly.
1 cup (100 g) frozen berries or 5. Dot the yogurt with the stewed berries and use a knife to
fresh fruit, stewed create a swirl pattern.
6. Place into the freezer and let freeze for 1 - 2 hours, or
Optional Toppings until the bars are solid enough to cut.
Granola 7. When removed from the freezer, cut into squares or bars
Sliced almonds of desired size. Place the squares back in the freezer in
Toasted unsweetened coconut an airtight container with parchment paper between
flakes slices to prevent them from sticking to each other.
8. Let thaw for 3 - 5 minutes before eating. Enjoy!
NOTES
*Excluding freezing time of 2 hours.
**If not soft, soak in warm water for 10 minutes first,
then drain.
***Nutrition tip: try to use a plant-based yogurt that
is fortified with calcium (offers approximately 120 mg
calcium per 100 mL serving).
Storage: store in an airtight container in the freezer for
up to 3 weeks.
Variations: add dried cranberries or slivered almonds
to the granola base. Try with different nut butters, or add
in a scoop of cocoa powder.
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SAMOSA
SWEET POTATOES & TOFU SCRAMBLE WRAPS
SAMOSA
SWEET POTATOES &
TOFU SCRAMBLE
WRAPS
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______________________________________ BREAKFAST ____________________________________ 
SAMOSA SWEET POTATOES &

TOFU SCRAMBLE WRAP
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YT
 
SERVINGS TIME GF NF YT
3-4 25 min
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2 sweet potatoes, peeled, cut into 1. For the samosa potatoes: steam the potatoes in a
1-inch (2 cm) cubes medium pot over high heat for 10 - 15 minutes, until you
¼ cup (40 g) frozen peas can easily poke a fork through a large piece. Then drain.
1 tsp (5 mL) coconut oil 2. For the tofu scramble: while the potatoes are
½ tsp ground cumin
steaming, heat the coconut oil in a medium sized frying
½ tsp ground coriander
pan over medium heat. Add the onions and sauté until
½ tsp turmeric powder
soft. While the onions cook, gently squeeze out any
½ tsp dried fenugreek leaves
excess water from the tofu, then crumble it into the frying
(optional)
pan using your hands, or break it up with a spoon. Add
¼ tsp salt
the turmeric, nutritional yeast, garlic powder, salt, and
¼ tsp pepper
pepper. Cook for 3 - 5 minutes until everything in heated
through. Remove from heat and transfer to a plate.
Tofu Scramble
3. Back to the samosa potatoes: return the pan to the
1 block (225 g) medium, firm or
stove and melt the coconut oil, and add the drained
extra-firm tofu
potatoes. Panfry and mash the potatoes for a few
1 small onion, diced
minutes, before adding the peas and all the spices. Stir to
1 tsp (5 mL) coconut oil
mix and heat through. Transfer to a plate.
1 tsp (4 g) turmeric powder
4. To assemble the wraps, add some potato filling and tofu
1 tsp (4 g) nutritional yeast
scramble to the wraps, top with avocado and sliced red
1 tsp (4 g) garlic powder
peppers. Enjoy right away, or place in an airtight
Salt and pepper to taste
container and take for breakfast the next day.
Wraps
Wraps (GF if desired) NOTES
Sliced red bell pepper Storage: store in the fridge for up to 3 days. Reheat
Sliced avocado fillings on the stove or in the microwave.
Hash it out: instead of boiling and mashing the sweet
potatoes, you can slightly under boil, then pan fry them
to make a crispy potato hash. This recipe is just as good
with regular potatoes, but we suggest keeping the skins
on for a bit of extra fibre.
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APPLE & BANANA
PEANUT BUTTER
BREAKFAST CUPS
APPLE & BANANA PEANUT BUTTER BREAKFAST CUPS 
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______________________________________ BREAKFAST ____________________________________ 
APPLE & BANANA PEANUT BUTTER

BREAKFAST CUPS
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YIELD TIME GF SF
12 35 min
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2 Tbsp (15 g) ground flaxseed 1. Prepare "flax egg” by mixing the flaxseed with 6 Tbsp (90
3 cups (270 g) old-fashioned rolled mL) of water. Let sit for 5 minutes to gel up.
oats (GF if desired) 2. Preheat oven to 375°F (190°C) and line or oil your muffin
1 cup (250 mL) mashed banana tin.
(about 3 bananas) 3. To a large bowl, mix all the ingredients together, except
1 apple, peeled, chopped for the toppings.
½ cup (125 mL) apple sauce 4. Spoon enough batter into the muffin cups to fill
½ cup (125 mL) unsweetened completely. Gently press toppings into the top of the
plant-based milk muffins before baking.
½ cup (125 mL) peanut butter 5. Bake for 20 - 25 minutes, until the muffins are set and
¼ cup (60 mL) maple syrup edges are golden brown.
1 tsp (5 mL) pure vanilla extract 6. Let cool for 5 minutes, then run a knife around the edge
1 tsp (5 g) ground cinnamon of the cups to loosen, and enjoy while warm!
Mix-Ins/Toppings
⅓ cup total of: fresh/frozen NOTES
berries, dairy-free dark
chocolate chips, and/or Variations: if you aren’t a fan of banana, you can use
chopped nuts pumpkin or sweet potato puree. The peanut butter can
also be substituted for any other nut butter or tahini.
Storage: keep in an airtight container in the fridge for 4
days, and in the freezer for up to 3 months.
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BAKED
BUCKWHEAT PANCAKES
BAKED
BUCKWHEAT
PANCAKES
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_____________________________________ BREAKFAST _____________________________________ 
BAKED BUCKWHEAT PANCAKES

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SERVINGS TIME GF NF SF
2-3 25 min
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¾ cup (90 g) buckwheat flour 1. Preheat oven to 350°F (175°C).
3 very ripe bananas 2. Mash bananas in a large bowl. Add all remaining
¼ cup (60 mL) unsweetened plant- ingredients and stir until well combined. Spoon onto a
based milk* baking tray lined with baking paper to create 8 - 10
1½ Tbsp (25 mL) coconut oil pancakes. Use the back of your spoon to form into ½ inch
1 Tbsp (7 g) ground flaxseeds (1 cm) thin rounds.
½ Tbsp (7 g) baking powder 3. Bake in the oven for 20 minutes, or until lightly golden on
½ Tbsp (7 g) ground cinnamon the top and cooked through.
1 tsp (5 ml) pure vanilla extract 4. Add desired toppings and enjoy!
¼ tsp salt
Optional Toppings NOTES

Nut butter Variations: vary it up by adding new toppings each
Jam time!
Maple or agave syrup
Batch-make: you can make this in batches and freeze
Fresh or frozen berries
for on-the-go breakfasts. Simply pop in the toaster,
Banana coins
microwave or back in the oven to defrost and enjoy!
Melted dairy-free dark chocolate
Storage: best if enjoyed immediately, or freeze with
parchment paper in between each pancake so they don’t
stick together, and enjoy within a month.
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Coconut milk oatmeal
COCONUT MILK
OATMEAL
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______________________________________ BREAKFAST ____________________________________ 
COCONUT MILK OATMEAL

________________________________________________________________________________________________
  YT
SERVINGS TIME GF NF SF YT
3-4 20 min*
_______________________________________________________________________________________________
1 can (400 mL) coconut milk 1. Rinse and drain the pre-soaked oats, then add to a pot on
1 cup (155 g) steel cut oats, medium-high heat along with the coconut milk, ground
soaked overnight (GF if desired) flaxseed, plant milk, and cinnamon. Bring to a boil, then
1 cup (250 mL) unsweetened reduce to a simmer and allow to cook for about 15
plant-based milk** minutes, until al dente.
1 Tbsp (7 g) ground flaxseeds Note: if you were unable to soak the oats overnight,
1 tsp (5 mL) pure vanilla extract the cooking time will be longer (about 30 minutes
½ tsp cinnamon cooking time in total).
2. At the end, stir in the vanilla extract and remove from the
Assembly heat. Divide into 3 - 4 air-tight glass containers and store
1 banana, sliced in the fridge.
½ cup (125 mL) unsweetened 3. The morning you’d like to enjoy the oatmeal, remove it
plant-based milk** from the fridge and add in the banana and extra plant
milk (you can add even more plant milk if you like your
Variation 1 Toppings: oatmeal thinner). Heat it up in a pot on the stove or in the
½ cup (50 g) fresh or frozen microwave.
berries 4. Add to a bowl or to-go container and top with desired
1 Tbsp (8 g) chopped dairy-free toppings.
dark chocolate
1 Tbsp (15 mL) nut or seed butter
1 Tbsp (5 g) toasted unsweetened
NOTES
coconut flakes
1 Tbsp (5 g) pumpkin seeds *Not including soaking time.
**Nutrition tip: try to use a plant-based milk that is
Variation 2 Toppings: fortified with calcium (offers approximately 120 mg
½ cup (50 g) chopped mango calcium per 100 mL serving).
¼ cup (25 g) fresh or stewed Storage: store pre-made oatmeal base in the fridge for
frozen blueberries
up to 4 days.
¼ cup (30 g) roasted pecans,
chopped (optional) Variations: try using coffee and cacao powder in the
1 Tbsp (8 g) hemp seeds base, and top with cocoa nibs, coconut whip, chia seeds,
or other nuts, seeds and fruits. For a summer version,
top with peaches, pears, cherries or plums!
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HAZELNUT GRANOLA
BREAKFAST BARS
 
Hazelnut granola breakfast bars
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______________________________________ BREAKFAST ____________________________________ 
HAZELNUT GRANOLA BREAKFAST BARS

________________________________________________________________________________________________
YT
  YIELD TIME GF SF YT
12 bars 30 min
______________________________________________________________________________________________
2½ cups (225 g) old-fashioned 1. Prepare “flax egg” by mixing the ground flaxseed with 6
rolled oats (GF if desired) Tbsp (90 mL) of water. Let sit for 5 minutes to gel up.
1 cup (125 g) raw hazelnuts 2. Preheat oven to 350°F (175°C). Spread the hazelnuts
2 Tbsp (14 g) ground flaxseeds onto a rimmed cookie sheet with baking paper
1 tsp (4 g) ground cinnamon underneath, and bake for 8 - 10 minutes, until lightly
½ tsp salt golden and fragrant, stirring once halfway.
3. Remove the hazelnuts from the oven and allow to cool.
¾ cup (about 12) soft dates, pitted Once cooled, pick up handfuls at a time and rub firmly
½ cup (125 mL) nut butter between your palms so the skin falls off. Alternatively, you
⅓ cup (85 mL) coconut oil can rub them in a clean kitchen cloth.
1 tsp (5 mL) pure vanilla extract 4. Line or oil a 9x13” (18x27 cm) baking pan.
5. In a food processor, blend the hazelnuts, 1 cup (90 g) of
½ cup (60 g) dried cranberries the oats, salt, and cinnamon until finely ground. Add to a
¼ cup (30 g) pecans, chopped large bowl and add the remaining whole oats.
¼ cup (30 g) pumpkin seeds 6. Back to the food processor, add the pitted dates and
¼ cup (40 g) dairy-free dark blend until pureed (they will clump into a round ball).
chocolate, chopped Then add the coconut oil, almond butter, flax egg and
vanilla extract and blend until well combined.
Optional Toppings 7. Pour this sticky mixture into the dry ingredients and mix.
Dairy-free dark chocolate chips Gently fold in the pumpkin seeds, cranberries, pecans,
Cranberries and chocolate.
Hemp hearts 8. Press the mixture into the baking pan, and bake until
Unsweetened coconut flakes lightly golden, about 14 - 17 minutes. Cut into 12 bars
and let cool before removing from the pan.
NOTES
Storage: store in an airtight container for up to 1 week,
or store in the freezer for up to 2 months.
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CLASSIC COMFORTING OATMEAL
CLASSIC COMFORTING
OATMEAL
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______________________________________ BREAKFAST ____________________________________ 
CLASSIC COMFORTING OATMEAL

________________________________________________________________________________________________
  YT
2-3 20 min
______________________________________________________________________________________________
1 cup (90 g) old-fashioned rolled 1. To a medium pot on high heat, add the oats, milk,
oats* (GF if desired) cinnamon, pumpkin pie spice and one of the bananas.
2 cups (500 mL) unsweetened Bring to a boil, then reduce to a simmer for 8 minutes,
plant-based milk** stirring on occasion.
¾ tsp cinnamon Note: the milk can boil over if too hot, so keep close
⅛ tsp pumpkin pie spice and reduce the heat if needed.
(optional) 2. Add the other banana and flaxseeds, cooking for another
2 - 5 minutes.
2 medium bananas, sliced Note: the porridge will thicken as the flaxseeds gel.
2 Tbsp (15 g) ground flaxseeds
The first banana should be almost completely
½ tsp pure vanilla extract
dissolved in the oatmeal, making it creamy, while the
second banana provides the oatmeal with some
Optional Toppings
texture and naturally sweetness.
1-2 Tbsp (15-30 mL) nut or seed 3. At the end, add the vanilla extract and remove from the
butter heat. Add more milk or water if you like it thinner, or cook
1 cup (85 g) frozen raspberries, for another couple minutes longer if you like it thicker.
stewed Add desired toppings and enjoy!
Sprinkle of pumpkin seeds
Sprinkle of chia seeds
Sprinkle of hemp seeds NOTES
*Variations: to use steel-cut oats instead, simply soak
⅔ cup (100 g) overnight and drain. Then cook with the
same instructions.
**Nutrition tip: aim to use a calcium-fortified plant
milk (one that offers approximately 120 mg calcium per
100 mL serving).
In the colder months, this
is our go-to breakfast most
weekday mornings.
Comforting & wholesome.
__________________________________________________________________________________________________________________________________
Page 35 of 561
HEALTHIEST EVER BUCKWHEAT PANCAKES
HEALTHIEST EVER
BUCKWHEAT PANCAKES
__________________________________________________________________________________________________________________________________
Page 36 of 561
______________________________________ BREAKFAST ____________________________________ 
HEALTHIEST EVER BUCKWHEAT PANCAKES

________________________________________________________________________________________________
  A Pick Up Limes YT
favourite!
❥
2-3 25 min
______________________________________________________________________________________________
1 cup (130 g) buckwheat flour 1. Mash bananas in a large bowl. Add all remaining
2 very ripe bananas ingredients and stir until well combined.
¾ cup (175 mL) unsweetened 2. Preheat a frying pan over medium heat. Add about 1 tsp
plant-based milk* (5 mL) of coconut oil to the pan to prevent sticking. Dollop
1 Tbsp (7 g) ground flaxseeds spoonfuls of batter into the pan, making pancakes of
1 tsp (4 g) baking powder about 2 inches (5 cm) in diameter. When golden on one
1 tsp (4 g) ground cinnamon side, give it a flip! Add a bit more oil if desired, and cook
1 tsp (5 mL) pure vanilla extract until the other side is golden as well.
¼ tsp salt 3. Plate, add desired toppings, and enjoy!
¼ tsp pumpkin pie spice
NOTES
Optional Toppings
*Nutrition tip: try to use a plant-based milk that is
Nut or seed butter
fortified with calcium (offers approximately 120 mg
Jam
Maple or agave syrup
Stewed or fresh berries Variations: vary it up by adding new toppings each
Banana coins time!
Melted dairy-free dark chocolate Batch-make: you can make this in batches and freeze
or a vegan chocolate spread for on-the-go breakfasts. Simply pop in the toaster,
microwave or back in the oven to defrost and enjoy!
Storage: best if enjoyed immediately, or freeze with
parchment paper in between each pancake so they don’t
stick together, and enjoy within a month.
a weekend
We hardly go
ancakes.
without these p
__________________________________________________________________________________________________________________________________
Page 37 of 561
CHOCOLATE HAZELNUT & FIG GRANOLA
CHOCOLATE
HAZELNUT & FIG
GRANOLA
__________________________________________________________________________________________________________________________________
Page 38 of 561
______________________________________ BREAKFAST ____________________________________ 
CHOCOLATE HAZELNUT & FIG GRANOLA

________________________________________________________________________________________________
 
YIELD TIME GF SF
5 cups 45 min
______________________________________________________________________________________________
4 cups (360 g) old-fashioned rolled 1. Preheat oven to 350°F (180°C).
oats (GF if desired) 2. Add all dry ingredients to a large bowl, mixing to combine.
¾ cup (115 g) raw hazelnuts, 3. In a separate small bowl, mix together the oil, agave syrup
coarsely chopped* and salt. Add to the dry ingredients and stir to
¼ cup (30 g) raw pumpkin seeds incorporate.
¼ cup (40 g) brown sugar, loosely 4. Evenly distribute over two cookie sheets lined with baking
packed paper and place in the oven.
5. Stir every 10 minutes to avoid burning and to ensure
¼ cup (60 mL) vegetable oil even browning. Once lightly golden brown and aromatic,
¼ cup (60 mL) agave syrup (or remove from the oven and allow to cool.
maple syrup) Note: the granola will harden as it cools.
¼ tsp salt 6. Once cooled, add the dried figs, chocolate and chia
seeds. Place in an airtight container and enjoy with plant-
½ cup (75 g) dried figs, thinly sliced based yogurt or milk, on smoothies, or on its own as a
¼ cup (45 g) dairy-free dark snack.
chocolate, coarsely chopped
2 Tbsp (25 g) chia seeds
NOTES
*If the hazelnuts are already roasted, add them after the
granola has baked.
Variations: add your own desired raw nuts, seeds, or
dried fruits.
Storage: store in an airtight container for up to one
month.  
__________________________________________________________________________________________________________________________________
Page 39 of 561
 
QUICK-COOKING MILLET
BREAKFAST PORRIDGE
QUICK-COOKING
MILLET BREAKFAST
PORRIDGE
__________________________________________________________________________________________________________________________________
Page 40 of 561
______________________________________ BREAKFAST ____________________________________ 
QUICK-COOKING MILLET
BREAKFAST PORRIDGE
________________________________________________________________________________________________
YT
  SERVINGS TIME GF NF SF YT
1 15 min*
______________________________________________________________________________________________
⅓ cup (65 g) millet, soaked 1. Add millet, plant milk, cinnamon and pumpkin pie spice to
overnight** a small pot on high heat, bring to a boil, then reduce to a
⅔ cup (160 ml) unsweetened simmer for 10 minutes with lid covered.
plant-based milk*** 2. Then add the banana and ground flaxseeds to the millet
½ tsp ground cinnamon to cook for an additional 5 minutes, again covering the
⅛ tsp pumpkin pie spice (optional) pot with the lid; the banana will disintegrate and add
natural sweetness and creaminess to the porridge. The
1 ripe medium banana, sliced flaxseeds will gel and absorb all the excess liquid.
1 Tbsp (7 g) ground flaxseeds 3. Remove from heat when the millet is soft and chewy to
your liking. Add more plant-based milk as needed, if you
Optional Toppings prefer the millet in more liquid, or remove the lid and
simmer on low if you prefer the millet to be more thick.
Fresh berries
4. Serve warm with fresh fruit or additional toppings.
Stewed berries
Sliced peaches, nectarines or kiwi
Chopped dairy-free dark NOTES
chocolate
*Not including soaking time.
Drizzle of agave or maple syrup
**Speed-it-up: soaking the millet overnight before
Roasted nuts or seeds
Dried fruit, chopped cooking speeds up the cooking process. Be sure to drain
Roasted unsweetened coconut the water before cooking. If you did not soak the millet
flakes overnight, simply add an extra ½ cup (125 mL) water
when cooking, and cook for 20 minutes first, before
adding the banana and flaxseeds for the final 5 minutes.
***Nutrition tip: try to use a plant-based milk that is
Variations: add any fruits, nuts, seeds or other
toppings of your choosing.
Storage: enjoy immediately. Leftovers can last up to a
day in the fridge in an airtight container. If enjoying
leftovers, reheat on the stove and add some additional
plant-based milk to bring to desired consistency.  
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Page 41 of 561
BLUEBERRY ALMOND BREAKFAST COOKIES
BLUEBERRY ALMOND
BREAKFAST COOKIES
__________________________________________________________________________________________________________________________________
Page 42 of 561
______________________________________ BREAKFAST ____________________________________ 
BLUEBERRY ALMOND BREAKFAST COOKIES

________________________________________________________________________________________________
  YT
YIELD TIME GF SF YT
10 25 min
______________________________________________________________________________________________
1 ripe banana, peeled 1. Preheat the oven to 350°F (180°C) and place baking
2 Tbsp (30 g) almond butter paper on a cookie sheet.
¼ cup (60 mL) applesauce 2. Add the banana to a large bowl and mash well. Then mix
1 tsp (5 mL) pure vanilla extract in the almond butter, applesauce and vanilla extract,
whisking until well combined. Add the almond flour, flax
½ cup (70 g) raw almond meal* and chia seeds, mixing until combined.
3 Tbsp (40 g) ground flaxseeds 3. Then add the baking soda, cinnamon, and salt stirring
1 Tbsp (10 g) chia seeds again to combine. Stir in the oats and pumpkin seeds
before gently folding in the blueberries and chocolate.
½ tsp baking soda 4. Divide the mixture to create 10 cookies, and using your
½ tsp cinnamon hands, form small balls out of the ‘dough’ and place on a
¼ tsp salt cookie sheet lined with baking paper, gently pressing it
down to create a cookie shape. Space evenly apart and
1¼ cup (110 g) old-fashion rolled bake for 15 minutes, or until lightly golden. Remove from
oats (GF if desired) the oven and let cool for 2 minutes before transferring to
2 Tbsp (15 g) pumpkin seeds a cooling rack to cool completely.
(optional)**
½ cup (50 g) frozen NOTES

blueberries** *To make the almond meal, we simply blended ½ cup (70
¼ cup (40 g) dairy-free dark g) raw almonds in a food processor until a coarse, flour-
chocolate, coarsely chopped like consistency was formed.
(or substitute dairy-free **Variations: substitute the pumpkin seeds for any
chocolate chips) other seed or dried fruit. Substitute the frozen berries for
fresh, or try another type of berry altogether like
raspberry or blackberry!
Storage: store in an airtight container on the counter
for up to one day, or wrap individually and store in the
freezer for up to two months to enjoy as a grab-and-go
breakfast or snack! Either re-heat to enjoy immediately or
allow to defrost naturally if enjoying as a snack later in the
day (takes 1 - 2 hours to defrost).
__________________________________________________________________________________________________________________________________
Page 43 of 561
HEALTHIEST EVER GRANOLA
HEALTHIEST EVER
GRANOLA
__________________________________________________________________________________________________________________________________
Page 44 of 561
______________________________________ BREAKFAST ____________________________________ 
HEALTHIEST EVER GRANOLA

________________________________________________________________________________________________
YT
7 cups 40 min
______________________________________________________________________________________________
1 cup (175 g) dates* 1. Preheat oven to 300°F (150°C).
½ cup (120 mL) tahini 2. Mix dates, tahini and 3 Tbsp (45 mL) water in a food
3 cups (270 g) old-fashioned rolled processor and blend until creamy.
oats (GF if desired) 3. And all ingredients to a large bowl and mix to combine.
1 cup (140 g) raw mixed nuts, 4. Spread granola evenly on baking paper and press flat.
roughly chopped Bake for 30 minutes, or until golden brown, stopping one
½ cup (75 g) organic raisins** or two times to stir and flatten again if needed to prevent
¼ cup (30 g) dried cranberries burning and to ensure the granola cooks evenly.
¼ cup (35 g) raw sunflower seeds 5. Let cool and transfer to an airtight container to store.
¼ cup (35 g) raw pumpkin seeds Enjoy with smoothies, plant-based yogurts or on its own
¼ cup (15 g) unsweetened as a snack.
shredded coconut
½ tsp cinnamon
¼ tsp salt (optional) NOTES
*If dry, soak in warm water until softened, drain.
**Organic raisins are optional, but recommended, as
grapes tend to be a food very high in pesticide use.
Variations: swap for your own desired raw nuts, raw
seeds, and dried fruit to change it up.
for up to two weeks.
atch-make most
A recipe we b
ds to enjo y f or breakfast
weeken
ou t th e w ee k. No added
throug h
or su g ars - just whole food
oils
ingredients.
__________________________________________________________________________________________________________________________________
Page 45 of 561
 
ROASTED CASHEW &
COCONUT COCOA GRANOLA
ROASTED CASHEW &

COCONUT COCOA
GRANOLA
__________________________________________________________________________________________________________________________________
Page 46 of 561
______________________________________ BREAKFAST ____________________________________ 
ROASTED CASHEW &

COCONUT COCOA GRANOLA
________________________________________________________________________________________________
 
YIELD TIME GF SF
6 cups 45 min
______________________________________________________________________________________________
oats (GF if desired) 2. Add all dry ingredients (reserve ¼ cup (30 g) coconut
1 cup (125 g) raw cashews, flakes) to a large bowl, mixing to combine.
coarsely chopped* 3. In a separate small bowl, mix together the coconut oil,
½ cup (60 g) raw, unsweetened agave syrup and salt until well combined. Add to the dry
coconut flakes ingredients and stir to incorporate.
⅓ cup (40 g) raw sunflower seeds 4. Evenly distribute over two cookie sheets lined with baking
¼ cup (50 g) coconut sugar (or paper and place in the oven.
substitute brown sugar, loosely 5. Remove from oven and stir every 5 - 10 minutes to avoid
packed) burning and to ensure even browning. Once lightly
3 Tbsp (25 g) unsweetened cocoa golden brown, remove from the oven and allow to cool.
or cocao powder Note: the granola will harden as it cools.
6. Once cooled, add the reserved ¼ cup (30 g) coconut
¼ cup (60 mL) unrefined coconut flakes (this serves to add some white colour to the
oil** granola). You can also choose to add in dried fruit at this
¼ cup (60 mL) agave syrup (or stage. Place in an airtight container and enjoy with plant-
maple syrup) based yogurt or milk, on smoothies, or on its own as a
⅛ tsp salt snack.
NOTES
*If the cashews are already roasted, add them after the
granola has cooked.
**If you don’t want too much coconut taste/aroma,
choose refined coconut oil instead.
Variations: add your own desired raw nuts, seeds, or
dried fruits.
month.
__________________________________________________________________________________________________________________________________
Page 47 of 561
Cocoa granola & mixed berry parfait 
COCOA GRANOLA &

MIXED BERRY
PARFAIT
__________________________________________________________________________________________________________________________________
Page 48 of 561
co
Cocoa granola & mixed berry parfait

COCOA GRANOLA & MIXED
  SERVINGS TIME GF SF BERRY PARFAIT
1 5 min
________________________________________________________________________________________________
¼ cup (25 g) Roasted Cashew & Layer ingredients in a cup or bowl, and enjoy!
Coconut Cocoa Granola*
½ cup (125 mL) unsweetened
plant-based yogurt** NOTES
1 ripe banana, sliced *Or use any plant-based granola or muesli you desire.
¼ cup (25 g) fresh or frozen **Nutrition tip: purchase a calcium-fortified yogurt.
berries
Check the label and aim for a product that offers about
1 Tbsp (7 g) pumpkin seeds (or
100 mg calcium per 100 mL or 100 g serving.
substitute ground flaxseeds)
Variations: add your own desired fresh/frozen/dried
Unsweetened coconut flakes
fruit, nuts and/or seeds.
Storage: keep for up to 2 days.
__________________________________________________________________________________________________________________________________
Page 49 of 561
CLASSIC CREAMY STEEL-CUT OATS
CLASSIC CREAMY
STEEL-CUT OATS
__________________________________________________________________________________________________________________________________
Page 50 of 561
______________________________________ BREAKFAST ____________________________________ 
CLASSIC CREAMY STEEL-CUT OATS

________________________________________________________________________________________________
 
2 20 min*
______________________________________________________________________________________________
⅔ cup (100 g) steel-cut oats, 1. Rinse oats, soak in water, cover and place in the fridge
rinsed and soaked overnight overnight.
(GF if desired) 2. Rinse and drain the next morning. Add the oats, water,
2 cups (500 mL) unsweetened soy milk, cinnamon, and pumpkin pie spice to a medium
plant-based milk** pot on high heat until it boils, about 5 minutes. Then
½ tsp ground cinnamon reduce to medium heat and simmer, stirring occasionally.
⅛ tsp pumpkin pie spice Note: the plant-based milk can boil over if too hot -
(optional) keep close, stir often, reduce heat if needed.
3. After 8 minutes, add the ground flaxseeds, banana, and
1 Tbsp (7 g) ground flaxseeds vanilla extract and stir to combine. Continue to cook for
1 banana, fresh or frozen, diced another 2 minutes.
1 tsp (5 mL) pure vanilla extract Note: the porridge will thicken as the flaxseeds gel.
The bananas will soften and dissolve into the
Optional Toppings
porridge, making it creamier and naturally sweet.
1 Tbsp (15 mL) nut or seed butter 4. When the oats are al dente, it’s done! Add more milk if
1 Tbsp (15 mL) chia seed jam you like it thinner, or cook for another couple minutes if
1 square dairy-free dark you like it thicker. Add toppings and enjoy!
chocolate
NOTES
*Excluding overnight soaking. If you forget to soak the
oats, simply double the cooking time, and add some extra
plant milk to cook the oats in.
**Nutrition tip: aim to use a calcium-fortified plant
milk (one that offers approximately 120 mg calcium per
100 mL serving).
Variations: get creative! Add your favourite nut butter,
jam, roasted or raw nuts and seeds, dried or fresh or
frozen fruit, or coconut flakes. The options are endless!
Leftovers: we often make a double portion and save
half in the fridge to eat the next morning. You can re-heat
on the stove or in the microwave. We recommend adding
the banana fresh the next morning though. Keep for up
to 3 days.
__________________________________________________________________________________________________________________________________
Page 51 of 561
CRUNCHY PECAN & CRANBERRY MUESLI
CRUNCHY PECAN &

CRANBERRY GRANOLA
__________________________________________________________________________________________________________________________________
Page 52 of 561
______________________________________ BREAKFAST ____________________________________ 
CRUNCHY PECAN & CRANBERRY GRANOLA

________________________________________________________________________________________________
  YT
YIELD TIME GF SF YT
7 cups 55 min
______________________________________________________________________________________________
oats (GF if desired) 2. Add all dry ingredients (except dried fruit) to a large bowl,
1 cup (125 g) raw pecans, mixing to combine.
quartered 3. In a separate small bowl, mix together the vegetable oil,
¼ cup (50 g) brown sugar, packed agave syrup and salt until well combined. Add to the dry
½ cup (40 g) unsweetened ingredients and stir to incorporate.
coconut flakes 4. Evenly distribute over a large cookie sheet or glass
¼ cup (30 g) raw sunflower seeds casserole dish, lined with baking paper, and place in the
¼ cup (60 g) raw pumpkin seeds oven.
5. Remove from oven and stir every 10 - 15 minutes to avoid
¼ cup (60 mL) vegetable oil burning and to ensure even browning. Once lightly
¼ cup (60 mL) agave syrup (or golden brown remove from the oven and allow to cool.
maple syrup) Note: the granola will harden as it cools.
½ tsp salt 6. Once cooled, add dried fruits and chia seeds and stir to
combine. Place in an airtight container and enjoy with
½ cup (60 g) dried cranberries plant-based yogurt or milk, on smoothies, or on its own
¼ cup (45 g) chia seeds (optional) as a snack.
NOTES
If nuts and/or coconut flakes are already roasted, add it
in after the granola is finished baking along with the dried
fruit.
Variations: add your own desired raw nuts, seeds,
dried fruits, or spices such as cinnamon or pumpkin pie
spice.
Speed-it-up: you can distribute the mixture over two
cookie sheets or two oven-safe dishes on two racks in
the oven - be sure to keep close and stir often to avoid
burning. This will shorten the cooking time considerably.
month.
__________________________________________________________________________________________________________________________________
Page 53 of 561
MIXED BERRY &
GRANOLA YOGURT
PARFAIT
MIXED BERRY & MUESLI YOGURT PARFAIT 
INGREDIENTS
4 cups old-fashioned rolled
oats (if gluten-free, purchase
GF oats)
1 cup raw pecans, quartered
1/4 cup brown sugar, packed
1/2 cup unsweetened coconut
flakes
1/4 raw sunflower seeds
1/4 cup raw pumpkin seeds
1/4 cup vegetable oil

1/4 cup agave syrup (or sub
maple syrup)
1/2 tsp salt
1/2 cup dried cranberries

1/4 cup chia seeds (optional)
__________________________________________________________________________________________________________________________________
Page 54 of 561
Mixed berry & muesli yogurt parfait
YT MIXED BERRY & GRANOLA
  SERVINGS TIME GF SF YT YOGURT PARFAIT
1 5 min
________________________________________________________________________________________________
¼ cup (90 g) Crunchy Pecan & 1. Place the frozen berries in the microwave for about 1 - 2
Cranberry Granola* minutes or until defrosted while you prepare your other
½ cup (125 mL) unsweetened ingredients, or use fresh berries instead.
plant-based yogurt** 2. Layer ingredients in a cup or bowl, and enjoy!
1 ripe banana, sliced
¼ cup (25 g) frozen strawberries
and raspberries, stewed NOTES
1 Tbsp (7 g) ground flaxseeds
*Or use any plant-based granola or muesli you desire.
1 tsp (5 g) pumpkin seeds
**Nutrition tip: purchase a calcium-fortified yogurt.
(optional garnish)
Check the label and aim for a product that offers about
100 mg calcium per 100 mL or 100 g serving.
(optional garnish)
Variations: add your own desired fresh/frozen/dried
fruit, nuts and/or seeds.
r g o- to b re akf ast in the

Ou
nd summer
cooler spring a
easy,
months. Quick,
delicious.
__________________________________________________________________________________________________________________________________
Page 55 of 561
 
TOASTED COCONUT & ALMOND GRANOLA
TOASTED COCONUT &

__________________________________________________________________________________________________________________________________
ALMOND GRANOLAPage 56 of 561
______________________________________ BREAKFAST ____________________________________ 
TOASTED COCONUT & ALMOND GRANOLA

________________________________________________________________________________________________
  A Pick Up Limes
favourite!
❥ YIELD TIME GF SF
6 cups 1 hr
25 min
______________________________________________________________________________________________
3 cups (270 g) old-fashioned rolled 1. Preheat the oven to 250°F (120°C) and place baking
oats (GF if desired) paper onto a sheet pan.
1 cup (125 g) raw almonds, 2. In a large bowl, combine the oats, nuts, seeds, coconut
roughly chopped* and brown sugar.
¾ cup (60 g) shredded 3. In a medium bowl combine the maple syrup, oil and salt.
unsweetened coconut flakes 4. Combine the two mixtures together and mix, then pour
½ cup (60 g) raw pumpkin seeds onto the baking sheet.
½ cup (60 g) raw sunflower seeds 5. Cook for 1 hour and 15 minutes, stirring every 15 - 20
¼ cup (50 g) brown sugar minutes to achieve an even golden colour.
¼ cup (60 mL) maple syrup 6. Let it cool and harden, and then transfer to airtight jars.
¼ cup (60 mL) vegetable oil 7. If you want to add any dried fruits, this is when you
¾ tsp salt should do it.
½ cup (60 g) dried fruit, chopped if Note: you can add the dried fruit to the mixture
large (optional) while it’s cooking too, but it makes the dried fruit
more hard and chewy.
NOTES
*Make sure the nuts and seeds you use are raw. If they
are already roasted, it's best to toss them in after the
Makes for a g
reat gift too oats have baked, to avoid overcooking the nuts/seeds.
- simply add Variations: add any nuts or seeds of your choice, or
to a glass
jar and wrap dried fruit such as dried cranberries or raisins, and even
a ribbon spices such as cinnamon or pumpkin pie spice.
around the lid. Speed-it-up: turn up the heat a bit, but be sure to
keep an eye on it and stir more frequently to avoid
burning. The mixture is ready when it's lightly golden -
don't worry if it's not hard. It will harden as it cools.
month.
__________________________________________________________________________________________________________________________________
Page 57 of 561
OATMEAL BLUEBERRY MUFFINS
OATMEAL BLUEBERRY
MUFFINS
__________________________________________________________________________________________________________________________________
Page 58 of 561
_____________________________________ BREAKFAST _____________________________________ 
OATMEAL BLUEBERRY MUFFINS

________________________________________________________________________________________________
 
YIELD TIME NF SF
12 35 min
______________________________________________________________________________________________
2 Tbsp (14 g) ground flaxseeds 1. Preheat the oven to 375°F (190°C) and lightly grease a
6 Tbsp (90 mL) water muffin tin or add paper muffin liners.
⅓ cup (85 mL) unsweetened 2. In a large bowl, whisk together the flax seeds and water
plant-based milk* and allow it to sit for 5 minutes until the flax gels, stirring
1 tsp (5 mL) white vinegar once after a couple minutes.
3. To the flax gel, add the plant-based milk and vinegar,
2 cups (160 g) old-fashioned rolled whisk, and allow to sit for another 5 minutes. Meanwhile,
oats, blended into a flour** blend the oats into a flour.
⅓ cup (85 mL) applesauce 4. Add the oil, applesauce, sugar, vanilla and cinnamon and
⅓ cup (75 g) sugar, or substitute whisk.
agave or maple syrup 5. One at a time add the baking soda, baking powder and
¼ cup (63 mL) coconut oil, melted salt, stirring after each addition. Then gently mix in the
1 tsp (5 mL) pure vanilla extract oat flour until just combined.
1 tsp (4 g) baking powder 6. Gently stir in blueberries until just combined. If frozen, do
½ tsp ground cinnamon not thaw. Toss first in flour until coated and then stir into
½ tsp baking soda the muffin batter until just combined. Divide evenly into
¼ tsp salt the muffin tin.
7. For the sugar and cinnamon sprinkle, mix these two
1½ cups (150 g) blueberries, fresh ingredients together first and then evenly distribute on
or frozen top of the 12 muffins.
2 Tbsp (7 g) all-purpose flour (if 8. Bake until a toothpick inserted into the centre comes out
using frozen blueberries) clean, about 20 minutes.
Sprinkle Topping NOTES

1 Tbsp (12 g) sugar
½ tsp ground cinnamon *Nutrition tip: try to use a plant-based milk that is
**Speed-it-up: by using purchased oat flour. If you opt
for this, use 1¾ cups (160 g).
up to 2 days. Store in an airtight container or wrap
individually and place in the freezer for up to 2 months.
__________________________________________________________________________________________________________________________________
Page 59 of 561
VANILLA BERRY CHIA SEED PUDDING 
VANILLA BERRY CHIA

SEED PUDDING
__________________________________________________________________________________________________________________________________
Page 60 of 561
vanilla berry chia seed pudding
VANILLA BERRY CHIA
  SERVINGS TIME GF NF SF SEED PUDDING
2 10 min*
________________________________________________________________________________________________
1 cup (250 mL) unsweetened 1. In a medium bowl, gently whisk together plant milk, chia
plant-based milk** seeds and vanilla, then let it stand for 10 minutes before
3 Tbsp (45 g) chia seeds giving it another stir to redistribute the settled seeds.
¼ tsp pure vanilla extract Then cover and refrigerate for 2 hours (or overnight) to
⅛ tsp cinnamon (optional) allow the chia seeds to gel.
2. When ready to serve, give it one more stir before topping
Optional Add-Ins with plant-based yogurt, fresh fruit and granola, or other
½ cup (125 mL) unsweetened toppings of your choice.
plant-based yogurt**
½ cup (50 g) granola NOTES
1 Tbsp (15 mL) maple syrup *Not including refrigeration time.
(optional) **Nutrition tip: try to use a plant-based milk and
Fresh fruit of your choice
yogurt that are fortified with calcium (offers
approximately 120 mg calcium per 100 mL serving).
Variations: try it with different plant-based milks to see
which flavour you like best, such as coconut, or soy milk.
Add in about 1 Tbsp (7 g) of cocoa powder if you like it a
little chocolatey. For some zest, add orange juice or
orange zest to the seeds before refrigerating. Try different
fruits like banana, mango or kiwi. It’s a versatile recipe!
up to 2 days.
__________________________________________________________________________________________________________________________________
Page 61 of 561
VANILLA CHIA PUDDING WITH
MIXED FRUIT & NUT MUESLI 
VANILLA CHIA
PUDDING WITH MIXED
FRUIT & NUT MUESLI
__________________________________________________________________________________________________________________________________
Page 62 of 561
_____________________________________ BREAKFAST _____________________________________ 
VANILLA CHIA PUDDING WITH

MIXED FRUIT & NUT MUESLI
________________________________________________________________________________________________
  SERVINGS TIME GF NF SF
2 5 min*
______________________________________________________________________________________________
3 Tbsp (35 g) chia seeds (use 2 1. Combine chia seeds, milk, berries, mango and vanilla
Tbsp if you prefer the extract in a bowl or jar, stirring to combine. Let sit for 5 -
consistency to be more fluid and 10 minutes and the stir again to prevent clumping.
less pudding-like) 2. Cover and chill in the fridge for 1 - 2 hours, or overnight
1 cup (250 mL) unsweetened (yay, make-ahead breakfasts!).
plant-based milk** 3. Stir well before serving. Portion into bowl(s) and add
½ cup (50 g) strawberries, sliced, desired toppings.
fresh or frozen (or other berry of
choice)
½ cup (80 g) mangoes, chopped, NOTES
fresh or frozen *Does not include refrigeration time.
½ tsp pure vanilla extract **Nutrition tip: try to use a plant-based milk that is
1 kiwi, skinned, diced
2 plums, seeded, sliced
¼ cup (35 g) nuts/seeds of choice,
chopped (optional) Variations: add any variety of nuts or fruits you have on
2 dates, pitted, chopped hand.
Make-ahead: if you didn't have the chance to whip this
together the night before and want to make it in the
morning, no problem. Add to a jar with a lid that can seal
and take it with you - it's gelled reasonably in 20 - 30
minutes.
Storage: you can make in batches and store in airtight
containers in the fridge for 3 days (in this case, do not stir
in fruit such as mango and strawberry until serving).
__________________________________________________________________________________________________________________________________
Page 63 of 561
CHOCOLATE CHIA BREAKFAST PUDDING
CHOCOLATE CHIA
BREAKFAST PUDDING
__________________________________________________________________________________________________________________________________
Page 64 of 561
______________________________________ BREAKFAST ____________________________________ 
CHOCOLATE CHIA BREAKFAST PUDDING

________________________________________________________________________________________________
 
1 10 min*
______________________________________________________________________________________________
3 Tbsp (45 g) chia seeds 1. Combine all pudding ingredients in a bowl or jar, stirring
1 cup (250 mL) unsweetened to combine. Let sit for 5 - 10 minutes and then stir again
plant-based milk** to prevent clumping.
5 dates, pitted, chopped roughly 2. Cover and chill in the fridge for 1 - 2 hours, or overnight.
1 Tbsp (7 g) unsweetened cocoa 3. Stir well before serving. Portion into bowl(s) and add
or cacao powder desired toppings. Enjoy!
1 tsp (5 mL) pure vanilla extract
⅛ tsp cinnamon NOTES
Optional Toppings
Pomegranate, seeded
Banana, sliced
Dates, chopped roughly
Pumpkin seeds Make-ahead: if you didn't have the chance to whip this
Sunflower seeds together the night before and want to make it in the
morning, no problem. Add to a jar with a lid that can seal
and take it with you - it's gelled reasonably in 20 - 30
minutes.
Storage: you can make in batches and store in airtight
containers in the fridge for 3 days (in this case, do not
stir in fruit such as mango and strawberry until serving).
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Page 65 of 561
ALMOND CHOCOLATE OVERNIGHT OATS 
ALMOND CHOCOLATE
OVERNIGHT OATS
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Page 66 of 561
Almond chocolate overnight oats
ALMOND CHOCOLATE
YT
  SERVINGS TIME GF SF YT OVERNIGHT OATS
1 5 min*
________________________________________________________________________________________________
½ cup (45 g) old-fashioned rolled 1. Combine all ingredients together in a mason jar or air-
oats (GF if desired) tight container and let sit overnight in the fridge.
½ cup (125 mL) unsweetened 2. The next morning, top with desired toppings and enjoy!
plant-based milk**
2 Tbsp (30 mL) almond butter NOTES
1 Tbsp (7 g) ground flaxseed
*Not including overnight refrigeration.
1 Tbsp (8 g) chopped dairy-free
**Nutrition tip: try to use a plant-based milk and
dark chocolate
y o g u r t t h a t a re f o r t i fi e d w i t h c a l c i u m ( o ff e r s
Optional Toppings approximately 120 mg calcium per 100 mL serving).
Chocolate shavings Storage: keep in an air-tight container in the fridge for
Chopped toasted almonds or up to 2 days.
seeds
Sliced Banana
Fresh Raspberries
A quick 5-minute meal
prep and breakfast is
ready to grab-n-go the next
morning!
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Page 67 of 561
DOUBLE CHOCOLATE OVERNIGHT OATS 
VEGAN "NUTELLA”
OVERNIGHT OATS
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Page 68 of 561
Double chocolate overnight oats
YT VEGAN “NUTELLA”
1 5 min*
________________________________________________________________________________________________
½ cup (45 g) old-fashioned rolled 1. Combine all ingredients together in a mason jar or air-
oats (GF if desired) tight container and let sit overnight in the fridge.
½ cup (125 mL) unsweetened 2. The next morning, top with desired toppings and enjoy!
plant-based milk**
1 Tbsp (7 g) cocoa or cacao
powder NOTES
1 Tbsp (15 mL) hazelnut butter *Not including overnight refrigeration.
1 Tbsp (7 g) ground flaxseed **Nutrition tip: try to use a plant-based milk and
1 Tbsp (8 g) chopped dairy-free y o g u r t t h a t a re f o r t i fi e d w i t h c a l c i u m ( o ff e r s
dark chocolate (optional) approximately 120 mg calcium per 100 mL serving).
Sprinkle sea salt (optional) Storage: keep in an air-tight container in the fridge for
up to 2 days.
Optional Toppings
Drizzle of nut butter
Sliced strawberries
Hemp seeds
Coconut yogurt or whip
Chocolate shavings
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Page 69 of 561
GOLDEN TURMERIC OVERNIGHT COUSCOUS 
GOLDEN TURMERIC
OVERNIGHT COUSCOUS
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Page 70 of 561
Golden turmeric overnight couscous
YT GOLDEN TURMERIC
  SERVINGS TIME NF SF YT OVERNIGHT COUSCOUS
1 5 min*
________________________________________________________________________________________________
¾ cup (190 mL) unsweetened 1. Combine all ingredients together in a mason jar or air-
plant-based milk** tight container and let sit overnight in the fridge.
¼ cup (38 g) uncooked couscous 2. The next morning, top with desired toppings and enjoy!
2 Tbsp (30 ml) tahini
½ tsp orange zest
¼ tsp turmeric powder NOTES
Optional Toppings **Nutrition tip: try to use a plant-based milk and
Chopped pistachios (or seeds if y o g u r t t h a t a re f o r t i fi e d w i t h c a l c i u m ( o ff e r s
nut-free) approximately 120 mg calcium per 100 mL serving).
Pomegranate seeds Storage: keep in an air-tight container in the fridge for
Fresh mint up to 2 days.
Coconut flakes
Orange zest
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Page 71 of 561
PEANUT BUTTER & JELLY OVERNIGHT OATS 
PEANUT BUTTER &

JELLY OVERNIGHT OATS
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Page 72 of 561
Peanut butter & jelly overnight oats
YT PEANUT BUTTER & JELLY

1 5 min*
________________________________________________________________________________________________
½ cup (45 g) old fashioned rolled 1. Combine the oats, plant-based milk, peanut butter and
oats (GF if desired) chia seeds together in a mason jar or air-tight container.
½ cup (125 mL) unsweetened 2. Add the frozen berries and mix again. Let sit overnight in
plant-based milk** the fridge.
½ cup (50 g) frozen mixed berries 3. The next morning, top with desired toppings and enjoy!
2 Tbsp (30 mL) peanut butter
NOTES
Optional Toppings *Not including overnight refrigeration.
Toasted peanuts or seeds
Fresh berries y o g u r t t h a t a re f o r t i fi e d w i t h c a l c i u m ( o ff e r s
Cinnamon approximately 120 mg calcium per 100 mL serving).
Plant-based yogurt** Storage: keep in an air-tight container in the fridge for
up to 2 days.
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Page 73 of 561
TROPICAL MANGO COCONUT
OVERNIGHT OATS
TROPICAL MANGO COCONUT OVERNIGHT OATS 
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Page 74 of 561
Tropical mango coconut overnight oats
YT TROPICAL MANGO
  SERVINGS TIME GF SF YT
COCONUT OVERNIGHT OATS
1 5 min*
________________________________________________________________________________________________
1 fresh mango, diced 1. Combine all ingredients together in a mason jar or air-
½ cup (45 g) old fashioned rolled tight container and let sit overnight in the fridge.
oats (GF if desired) 2. The next morning, top with desired toppings and enjoy!
plant-based milk**
1 Tbsp (7 g) chia seeds NOTES
1 Tbsp (15 mL) almond butter
Optional Toppings y o g u r t t h a t a re f o r t i fi e d w i t h c a l c i u m ( o ff e r s

Fresh mango, kiwi or blueberries
Coconut yogurt Storage: keep in an air-tight container in the fridge for
Toasted coconut flakes up to 2 days.
Almond butter drizzle
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Page 75 of 561
CARROT CAKE OVERNIGHT OATS 
CARROT CAKE
OVERNIGHT OATS
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Page 76 of 561
CARROT CAKE OVERNIGHT

OATS
1 5 min*
________________________________________________________________________________________________
½ cup (45 g) old-fashioned rolled Combine all ingredients together in a mason jar or air-tight
oats (GF if desired) container and let sit overnight in the fridge.
plant-based milk*
½ cup shredded carrot (about 1
small carrot) NOTES
1 Tbsp (10 g) raisins
y o g u r t t h a t a re f o r t i fi e d w i t h c a l c i u m ( o ff e r s
¼ tsp ground cinnamon
Optional Toppings Storage: keep in an air-tight container in the fridge for
Coconut yogurt up to 2 days.
Raisins
Cinnamon
Shredded carrot
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Page 77 of 561
PROTEIN PACKED QUINOA GRANOLA 
PROTEIN PACKED QUINOA

GRANOLA
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Page 78 of 561
PROTEIN PACKED
  YIELD TIME GF SF
QUINOA GRANOLA
3 cups 25 min
________________________________________________________________________________________________
1½ cups (120 g) old-fashioned 1. Preheat oven to 350°F (180°C). Line cookie sheet with
rolled oats (GF if desired) parchment paper.
1 cup (185 g) cooked quinoa 2. In a large bowl, mix the dry ingredients together: oats,
¼ cup (35 g) pumpkin seeds quinoa, seeds, almonds, coconut flakes, chia seeds,
¼ cup (35 g) raw almonds, roughly cinnamon, and pumpkin pie spice.
chopped 3. Whisk the remaining wet ingredients in a small bowl and
¼ cup (20 g) unsweetened coconut add to the dry ingredients. Toss to coat. Spread the
flakes granola mix onto the cookie sheet.
3 Tbsp (25 g) chia seeds 4. Bake for 15-20 minutes, mixing every 5 minutes until
2 tsp (8 g) ground cinnamon golden. Allow to cool before storing in an air-tight
½ tsp pumpkin pie spice (or container. Enjoy as a parfait or cereal!
substitute ground nutmeg)
2 Tbsp (30 mL) coconut oil, melted

NOTES
2 Tbsp (30 mL) maple syrup
½ tsp pure vanilla extract Storage: keep in an air-tight container for up to 4 days.
Optional add-ins
¼ cup dried fruit or dairy-free dark Have some leftover cooked
chocolate quinoa? Try using it up
with this recipe.
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Page 79 of 561
FRENCH TOAST 
FRENCH TOAST
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Page 80 of 561
FRENCH
  YIELD TIME NF SF TOAST
9 - 10 slices 25 min
________________________________________________________________________________________________
1 loaf day-old bread, cut into ½- 1. Pre-heat a large frying pan on medium-high heat. Add 1
inch or 1½ cm thick slices* tsp (5 mL) coconut oil to the pan.
2. Whisk together all the ingredients, aside from the bread,
1 can (400 mL) low-fat coconut milk in a wide, shallow dish.
2 Tbsp (14 g) nutritional yeast 3. Dip the slices of bread into the mixture, letting it soak for
1 Tbsp (15 mL) maple syrup a few seconds before flipping and covering the other side.
1 Tbsp (7 g) ground flaxseeds Wipe off excess batter.
2 tsp (8 g) ground cinnamon 4. Place the bread onto the frying pan, and let it cook for 2-3
1 tsp (4 g) ground ginger powder minutes, until golden, before flipping. Repeat on the
¼ tsp ground cardamom second side. Flip again to crisp the outside further,
¼ tsp turmeric powder another minute or so on each side.
⅛ tsp ground nutmeg 5. Remove from the pan and serve with your favourite
⅛ tsp ground cloves toppings.
NOTES
*Make sure the bread is stale, otherwise the toasts get
too soggy, especially in the middle.
Storage: keep in an air-tight container in the fridge for
up to 3 days.
Variations: top with stewed berries, vegan whipping
cream, or cinnamon-apple compote.
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MUSHROOM AVOCADO TOAST 
MUSHROOM AVOCADO TOAST
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Page 82 of 561
MUSHROOM AVOCADO
  SERVINGS TIME
1-2 10 min
GF NF SF
TOAST
________________________________________________________________________________________________
DIRECTIONS
INGREDIENTS
1. Heat the oil in a frying pan on medium-high heat. Add the
1 tsp (5 mL) olive oil
mushrooms and sauté for 5-7 minutes, the less disturbed
2 cups (175 g) mushrooms, sliced
the mushrooms, the more golden they will become.
2 cloves garlic, minced
2. While the mushrooms are cooking, toast the bread and
mash or slice the avocado and place on the bread.
2-3 slices of whole wheat bread
3. Give the mushrooms a stir and add 2 cloves minced garlic
(GF if desired)
and cook for 2 minutes. Removed from heat, and add to
1 ripe avocado
toast with the mashed avocado.
4. Top with sprouts, and enjoy!
Optional Garnish
Sprouts
Red chilli flakes NOTES
Sriracha sauce Storage: best if enjoyed right away, but you can store
Large flaked sea salt
the mushrooms in the fridge for up to two days. Reheat
Lemon wedges
the mushrooms on the stove or in the microwave.
Variations: add onion powder, dried oregano or basil
or some sodium-reduced soy sauce or balsamic vinegar
to the mushrooms.
A great breakf
ast choice
for students in
a rush.
Quick + tasty
+ nutritious.
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Page 83 of 561
 
Smoothies:
An easy + delicious way to get in our daily

servings of fruit and veggies. Loaded with fibre,
vitamins, minerals, + antioxidants.
Enjoy with breakfast, for breakfast, as a snack, or

even dessert. Let’s get blending!
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Page 84 of 561
 
Smoothie Index
Smoothie Index
page recipe
86 Peanut butter & jelly smoothie bowl
88 Tropical matcha green smoothie
90 Orange ginger sunrise smoothie
92 Beginner’s green smoothie
94 Strawberry, pineapple & mint smoothie
96 Cold busting green smoothie
98 Ruby red green smoothie
100 Mango peach green smoothie
102 Orange ‘creamsicle’ smoothie
104 Chocolate & hazelnut milkshake smoothie
106 Vibrant blueberry vanilla smoothie
108 Mango spinach smoothie
110 Immune booster smoothie
112 Pink sunrise breakfast smoothie
114 Mocha smoothie
116 Piña colada smoothie
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Page 85 of 561
PEANUT BUTTER & JELLY SMOOTHIE BOWL 
PEANUT BUTTER &

JELLY SMOOTHIE BOWL
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Page 86 of 561
PEANUT BUTTER & JELLY
  SERVINGS TIME GF SF
SMOOTHIE BOWL
2 5 min
________________________________________________________________________________________________
2 cups (500 mL) unsweetened 1. Add all smoothie ingredients to a blender and blend until
plant-based milk* well combined.
2 frozen bananas** 2. Pour into a bowl, add desired toppings and enjoy!
10 medium strawberries, fresh or
frozen
3 Tbsp (45 g) peanut butter NOTES
Toppings
Fresh raspberries and blueberries calcium per 100 mL serving).
Pumpkin seeds
**If the banana is not frozen, add ¼ cup ice cubes to
make the smoothie frosty.
Chia seeds
Variations: add any toppings you desire. Get creative
Homemade granola
with this one! You can also add hemp seeds into the
smoothie while blending for extra fibre, protein and
healthy omega-3 fats.
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Page 87 of 561
TROPICAL MATCHA GREEN SMOOTHIE 
TROPICAL MATCHA
GREEN SMOOTHIE
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Page 88 of 561
TROPICAL MATCHA
  SERVINGS TIME GF NF SF GREEN SMOOTHIE
2-3 5 min
________________________________________________________________________________________________
1½ cups (375 mL) light coconut Blend in high-speed blender until well combined. Serve in a
milk from can tall glass or in a bowl with desired toppings.
1 cup (250 mL) unsweetened
plant-based milk*
2 frozen bananas NOTES
1 cup (245 g) pineapple chunks, *Nutrition tip: try to use a plant-based milk that is
fresh or frozen
1 cup (30 g) packed spinach or
use de-stemmed kale leaves (we
**Dry roast raw coconut flakes in a pan on high heat,
used half a cup of each)
continuously stirring until lightly golden and fragrant,
4 (80 g) Medjool dates
about 3 - 5 minutes. Take it off the heat before it’s fully
2 Tbsp (30 g) hemp seeds
golden, as it continues to roast even after removed from
½ Tbsp (7 g) matcha powder
the pan.

Optional Toppings Variations: add pure vanilla extract, an orange, mango
Raw or roasted unsweetened or any other tropical fruit of your choosing.
coconut flakes**
Blueberries
Strawberries
__________________________________________________________________________________________________________________________________
Page 89 of 561
 
ORANGE GINGER
SUNRISE SMOOTHIE
ORANGE GINGER
SUNRISE SMOOTHIE
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Page 90 of 561
ORANGE GINGER
  SERVINGS TIME GF NF SF SUNRISE SMOOTHIE
2 5 min
________________________________________________________________________________________________
2 small mandarin oranges, or 1 Combine all ingredients in a high-speed blender and blend
medium orange on high until smooth.
2 - 3 cm chunk of peeled fresh
ginger
1 medium carrot
NOTES
¾ cup (180 g) frozen mangos
¾ cup (180 ml) unsweetened *Nutrition tip: try to use a plant-based milk and yogurt
plant-based milk* that are fortified with calcium (offers approximately 120
½ cup (115 g) frozen raspberries mg calcium per 100 mL serving).
½ cup (125 ml) unsweetened Variations: add frozen banana, pineapple chunks, or
plant-based yogurt* coconut milk to give this a different twist.
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Page 91 of 561
BEGINNER’S GREEN SMOOTHIE 
BEGINNER’S GREEN
SMOOTHIE
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Page 92 of 561
BEGINNER’S GREEN
  SERVINGS
1-2
TIME
5 min
GF SF
SMOOTHIE
________________________________________________________________________________________________
2 bananas, peeled, frozen Place all ingredients in a blender on high until well combined.
1½ cups (375 mL) unsweetened Pour, serve and enjoy!
plant-based milk*
1 cup (30 g) spinach
2 Tbsp (30 mL) peanut butter
NOTES
*Nutrition tip: try to use a plant-based milk
that is fortified with calcium (offers approximately
120 mg calcium per 100 mL serving).
New to the world of green smoothies?

Start with this recipe! Despite the colour,
you can't taste the greens in it.
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Page 93 of 561
 
REFRESHING STRAWBERRY & PINEAPPLE MINT SMOOTHIE
REFRESHING
STRAWBERRY &
PINEAPPLE MINT
SMOOTHIE
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Page 94 of 561
REFRESHING STRAWBERRY
& PINEAPPLE MINT
2 5 min
SMOOTHIE
________________________________________________________________________________________________
¼ large cucumber, quartered Place all ingredients in a blender, and blend until smooth.
1 cup (250 mL) coconut water (or Serve immediately and enjoy!
substitute plain water)
1 cup (100 g) strawberries, fresh
or frozen* NOTES
1 cup (100 g) pineapple chunks, *It’s best if at least one of the fruits - strawberry or
fresh or frozen* pineapple - are frozen to create a cold and creamier
1 medium orange, peeled smoothie. If neither is frozen, add ¼ cup ice cubes.
6 fresh mint leaves Variations: add any other fruits you desire, such as
frozen raspberries and berries or mangoes.
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Page 95 of 561
COLD-BUSTING GREEN SMOOTHIE  
COLD-BUSTING GREEN
SMOOTHIE
__________________________________________________________________________________________________________________________________
Page 96 of 561
YT COLD-BUSTING GREEN
SMOOTHIE
1 5 min
________________________________________________________________________________________________
1 ripe banana, peeled, fresh or Add all ingredients to a blender (except chia seeds) and blend
frozen until smooth. Sprinkle with chia seeds, shake or stir the seeds
1 apple, quartered in, serve and enjoy immediately.
1 large orange, peeled, quartered
plant-based milk* NOTES
½ cup (15 g) spinach *Nutrition tip: try to use a plant-based milk that is
½ cup (15 g) parsley fortified with calcium (offers approximately 120 mg
¼ medium cucumber, quartered calcium per 100 mL serving).
1 Tbsp (7 g) freshly grated ginger
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Page 97 of 561
RUBY RED GREEN SMOOTHIE 
RUBY RED GREEN

SMOOTHIE
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Page 98 of 561
YT RUBY RED GREEN
  SERVINGS
1-2
TIME
5 min
GF NF SF YT
SMOOTHIE
________________________________________________________________________________________________
1½ ripe banana, peeled, frozen* Add all ingredients to a blender and blend until smooth.
1 cup (30 g) spinach Serve and enjoy immediately.
1 large orange, peeled, quartered
1 beetroot, peeled, quartered
1 Tbsp (10 g) hemp seeds NOTES
1 cup (250 mL) unsweetened *If the banana is not frozen, add ¼ cup ice to the blender.
plant-based milk**
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Page 99 of 561
MANGO PEACH GREEN SMOOTHIE  
MANGO PEACH GREEN

SMOOTHIE
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Page 100 of 561
MANGO PEACH
GREEN SMOOTHIE
2-3 5 min
________________________________________________________________________________________________
1 mango, fresh or frozen Add all ingredients to a blender and blend until smooth.
2 peaches, fresh or frozen Serve and enjoy immediately.
2 bananas, frozen
1 cup (30 g) kale, fresh
2 cups (500 mL) unsweetened NOTES
plant-based milk*
Variations: feel free to add other fruits to make this
one level more tropical: pineapples, berries, coconut
meat - it'll all taste delightful.
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Page 101 of 561
ORANGE ‘CREAMSICLE’ SMOOTHIE 
ORANGE ‘CREAMSICLE’
SMOOTHIE
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Page 102 of 561
ORANGE ‘CREAMSICLE’
  SERVINGS TIME GF SF
SMOOTHIE
1 5 min
________________________________________________________________________________________________
1 ripe banana, peeled, frozen*
Add all ingredients to a blender and blend until smooth.
1 large orange, peeled
Serve and enjoy immediately.
¾ cup (185 mL) unsweetened
plant-based milk**
2 tsp (10 mL) almond butter or NOTES
roasted almonds (optional) *If the banana is not frozen, add ¼ cup ice to the blender.
__________________________________________________________________________________________________________________________________
Page 103 of 561
 
CHOCOLATE & HAZELNUT MILKSHAKE SMOOTHIE
CHOCOLATE &
HAZELNUT MILKSHAKE
SMOOTHIE
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Page 104 of 561
YT CHOCOLATE & HAZELNUT
MILKSHAKE SMOOTHIE
1-2 5 min
________________________________________________________________________________________________
1½ cups (375 mL) unsweetened
1. Add all smoothie ingredients to a blender (except for the
plant-based milk*
dates) and blend until smooth.
2 ripe frozen banana
2. Add the dates and blend briefly so that some chunks
2 Tbsp (30 mL) hazelnut butter (or
remain to add some bite (or you can blend it in
¼ cup (30 g) roasted hazelnuts)
completely if desired).
2 Tbsp (15 g) unsweetened cocoa
3. Serve in a glass or bowl and top with granola, goji berries
powder
and hemp seeds.
¼ tsp pure vanilla extract
¼ tsp cinnamon
Dash of salt (optional)
NOTES
*Nutrition tip: try to use a plant milk that is fortified
6 small dates, pitted
with calcium (offers approximately 120 mg calcium per
Toppings 100 mL serving).
¼ cup (25 g) Crunchy Pecan &
Cranberry Granola (or other
granola of choice)
1 Tbsp (6 g) goji berries
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Page 105 of 561
VIBRANT BLUEBERRY VANILLA SMOOTHIE 
VIBRANT BLUEBERRY
VANILLA SMOOTHIE
__________________________________________________________________________________________________________________________________
Page 106 of 561
YT VIBRANT BLUEBERRY
  SERVINGS TIME GF SF YT VANILLA SMOOTHIE
2 5 min
________________________________________________________________________________________________
1 cup (100 g) blueberries, frozen Blend all ingredients until well combined. Serve and enjoy
(if not frozen, add ¼ cup ice immediately.
cubes)
2 bananas, ripe and spotted,
frozen (if not frozen, add ¼ cup
ice cubes) NOTES
2 cups (500 mL) unsweetened *Nutrition tip: try to use a plant-based milk that is
plant-based milk* fortified with calcium (offers approximately 120 mg
2 Tbsp (30 mL) almond butter or calcium per 100 mL serving).
¼ cup (30 g) whole almonds Optional add-ins: this will taste wonderful with other
(optional)
add-ins as well. Try fresh baby coconut meat, fresh or
frozen strawberries, and/or a handful of spinach.
r f av ou ri te s moothies. So
One of ou
o bea u ti f ul. Pe rfect for kids
simple, s
rant colour.
who love the vib
__________________________________________________________________________________________________________________________________
Page 107 of 561
MANGO SPINACH SMOOTHIE  
MANGO SPINACH
SMOOTHIE
__________________________________________________________________________________________________________________________________
Page 108 of 561
YT MANGO SPINACH
  SERVINGS
2 -3
TIME
5 min
GF NF SF YT
SMOOTHIE
________________________________________________________________________________________________
2 cups (220 g) frozen mango Combine all ingredients in a high-speed blender and blend
2 cups (60 g) fresh spinach on high until smooth. Pour into bowls and top with desired
1 cup (250 mL) unsweetened toppings
plant-based yogurt*
plant-based milk* NOTES
2 Tbsp (15 g) ground flaxseed *Nutrition tip: try to use a plant-based milk and yogurt
that are fortified with calcium (offers approximately 120
Optional Toppings
mg calcium per 100 mL serving).
Fresh fruit (mango, blueberries or
kiwi)
Toasted unsweetened coconut
flakes
Sprinkle of cinnamon or ground
flaxseed
__________________________________________________________________________________________________________________________________
Page 109 of 561
IMMUNE BOOSTER SMOOTHIE  
IMMUNE BOOSTER
SMOOTHIE
__________________________________________________________________________________________________________________________________
Page 110 of 561
YT IMMUNE BOOSTER
  SERVINGS TIME GF SF YT SMOOTHIE
2 5 min
________________________________________________________________________________________________
INGREDIENTS
DIRECTIONS
2 frozen bananas
Combine all ingredients in a high speed blender and blend on
1 orange, peeled
high until smooth. Pour into bowls, top with granola, fresh
berried, toasted coconut, or any other desired toppings.
plant-based milk*
1 handful (30 g) fresh spinach
½ cup (50 g) frozen raspberries NOTES
¼ raw beetroot, peeled
*Nutrition tip: try to use a plant-based milk and yogurt
¼ cup (60 mL) unsweetened plant-
based yogurt * that are fortified with calcium (offers approximately 120
1-inch chunk fresh ginger mg calcium per 100 mL serving).
1 Tbsp (15 mL) nut butter
Toppings
Granola
Fresh berries
__________________________________________________________________________________________________________________________________
Page 111 of 561
PINK SUNRISE BREAKFAST SMOOTHIE 
PINK SUNRISE
BREAKFAST SMOOTHIE
__________________________________________________________________________________________________________________________________
Page 112 of 561
YT PINK SUNRISE
  SERVINGS
2
TIME
5 min
GF NF SF YT
BREAKFAST SMOOTHIE
________________________________________________________________________________________________
1½ (375 mL) unsweetened plant-
Blend all ingredients to a blender and blend until well
based milk*
combined and smooth. Serve and enjoy immediately.
1 cup (100 g) frozen strawberries
1 cup (100 g) frozen raspberries
1 orange
1 medium carrot, coarsely NOTES
chopped *Nutrition tip: try to use a plant-based milk that is
1 small raw beet, peeled & fortified with calcium (offers approximately 120 mg
quartered calcium per 100 mL serving).
½ cup (50 g) frozen chopped Variations: for an extra boost of heathy fat, fibre,
zucchini
omega-3 and some protein, add a tablespoon or two of
½ cup (70 g) roasted cashews
hemp seeds!
__________________________________________________________________________________________________________________________________
Page 113 of 561
 
MOCHA
SMOOTHIE
MOCHA
SMOOTHIE
__________________________________________________________________________________________________________________________________
Page 114 of 561
YT MOCHA SMOOTHIE
2 5 min
________________________________________________________________________________________________
1½ frozen bananas Blend all ingredients in a high speed blender until well
1 cup (250 mL) unsweetened combined and smooth. Serve and enjoy immediately.
plant-based milk*
½ cup (50 g) frozen chopped
zucchini NOTES
¼ cup (35 g) roasted cashews
3 dates, pitted
1 Tbsp (7 g) unsweetened cocoa
or cacao powder calcium per 100 mL serving).
1 shot espresso (or substitute 2
tsp/10 g instant coffee)
elieve it's so
You wouldn't b
Optional toppings
Banana coins
all that
Dairy-free chocolate shavings wholesome with
ness.
Granola
chocolate-y good
Fresh berries
Shredded unsweetened coconut
__________________________________________________________________________________________________________________________________
Page 115 of 561
PIÑA COLADA SMOOTHIE  PIÑA COLADA SMOOTHIE
__________________________________________________________________________________________________________________________________
Page 116 of 561
PIÑA COLADA SMOOTHIE
2 5 min
________________________________________________________________________________________________
1½ cups (330 g) frozen pineapple Combine all ingredients in a high-speed blender and blend
chunks on high until smooth.
1 frozen banana
1 cup (250 mL) light coconut milk
(from a can)
2 Tbsp (10 g) coconut flakes
¼ tsp pure vanilla extract
Optional toppings
Toasted coconut flakes
Fresh pineapple chunks or
wedges
Hemp seeds
__________________________________________________________________________________________________________________________________
Page 117 of 561
 
Refreshing juices and lemonades.
Cozy lattes and ciders.
Which takes your preference? Refreshing or cozy?

Let's take a peak…
__________________________________________________________________________________________________________________________________
Page 118 of 561
Drinks Index 
Drinks Index
page recipe
Cold
Cold bever 120 Ginger mint lemonade
ages 122 Kombucha
listed firs
t … 126 Tropical pineapple green juice
Blood red green juice
128
130 Carrot cantaloupe juice
132 Glowing green juice
134 Snow melon & swiss chard green juice
… followe Warm
d by the 136 Spiced apple cider - two ways
warm one Vegan golden hot chocolate
s. 138
140 London fog
142 Floral rose apple tea
144 Coconut matcha latte
146 Beetroot latte
148 Golden milk latte
150 Mulled spiced apple cider
152 Peanut butter caramel latte
154 Chai hot chocolate
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Page 119 of 561
GINGER MINT LEMONADE 
GINGER MINT
LEMONADE
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Page 120 of 561
__________________________________________ DRINKS ______________________________________ 
GINGER MINT LEMONADE

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3-4 5 min
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1 big piece of ginger, about the 1. Wash the ginger, and grate (skin included) into a pulp
size of both thumbs* using a grater. Gather the pulp into your fist and squeeze
3 lemons, juiced to extract the juice**.
4 cups (1 L) water + lots of ice 2. Add to a pitcher containing the lemon juice, water, mint
leaves, and agave syrup. Give it a quick stir. Add the ice
2 - 3 springs of mint, or more as
cubes, stir again, and serve.
desired
1 tsp (5 mL) agave syrup (or more
if desired) NOTES
*The more ginger, the bigger the spice kick.
**You can also use a nut milk bag, or a thin, clean
dish towel to squeeze out the liquid, or if you have a
juicer, you can just put the ginger through that. If you are
squeezing it by hand, you might notice it can irritate your
skin if you have any cuts. Wash your hands well after.
If you are finding this too spicy or tart, add more agave
syrup or water, as desired.
Variations: add berries like raspberries, blueberries, or
strawberries. Add slices of fresh ginger or cucumber.
Storage: the ginger, lemon juice, and syrup concentrate
can be prepared and kept in a jar ahead of time (max 2
days) and diluted with water when you want a
refreshment.
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benef
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Page 121 of 561
KOMBUCHA 
KOMBUCHA
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__________________________________________ DRINKS ______________________________________ 
KOMBUCHA
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14 cups 7 - 10
3.5 L Days
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3½ litres (14 cups) boiled water
1 cup (200 g) granulated organic Making Kombucha
cane sugar 1. Place the large glass container that will house the brew in
8 bags black tea, green tea, or a a dark, undisturbed location at room temperature. Ideally,
mix (or 2 Tbsp loose tea) place the container about a foot off the floor to allow for
2 cups (500 mL) starter tea from ease of bottling after the 7 - 14 day fermentation period.
last batch of kombucha or store- It will be hard to move the vessel when the tea has been
bought kombucha added.
(unpasteurized, neutral-flavored) 2. Make the sweetened tea by combining the boiled water,
1 SCOBY (homemade, donated by sugar and tea in a clean glass container or pot. Give it a
friend, or purchased online) swirl to ensure the sugar has dissolved and allow it to
steep until the tea has cooled to room temperature.
3. When cooled, remove the tea bags (or strain out the
loose tea) and add the sweetened tea to the large glass
container.
4. Add the starter tea and then gently place the SCOBY on
top of the liquid with clean hands.
5. Cover the container with a clean cloth, paper towel, or
coffee filter and secure with a rubber band.
6. Ferment for 7 to 14 days. Check on the kombucha
periodically to ensure the SCOBY is thickening and that it
looks healthy (no dark spots or signs of fruit fly larvae).
7. After 7 days, give the brew a taste-test. If the taste is to
your liking (some like it more sweet, others like it more
tart) then the kombucha is ready to bottle!

Bottling Kombucha
8. Using clean glass bottles with plastic lids, gently open the
spigot of the large container housing the brew and fill
your bottles about ¾ full.
9. Leave at least 2 cups (500 mL) worth of brew in the large
container to serve as the starter tea for the next batch.
10. Consume your kombucha within a month.
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Page 123 of 561
__________________________________________ DRINKS ______________________________________ 
KOMBUCHA CONTINUED
________________________________________________________________________________________________
DIRECTIONS
 
Flavouring & Carbonating Your Kombucha
1. Add a juice of your choice to the bottled kombucha, leaving about 1 inch (2 cm) of air at the top of the
bottle for carbonation (for the recipe above, I juiced fresh ginger and apples to add to my brew).
2. Secure the lid and store the bottled kombucha at room temperature out of direct sunlight for 24 - 48
hours, which will allow for carbonation.
3. Refrigerate to stop fermentation and carbonation. Consume your kombucha within a month.

Making A New Batch Of Kombucha
1. Make the sweetened tea as outlined above and add to the large vessel (already containing the SCOBY
and starter tea) when the mixture has cooled.
2. Cover the container with a new clean cloth, paper towel, or coffee filter and secure with a rubber
band. Allow the mixture to ferment for an additional 7 to 14 days.
NOTES
Avoid using metal throughout the brewing process, but especially when the SCOBY has been
introduced to the tea. Metal can leak into the brew and affect the taste and damage the SCOBY's
growth.
The more SCOBY that builds the shorter the fermentation time.
The warmer the environment the shorter the fermentation time.
The SCOBY may not always float at the top, and that's okay. A new cream-colored layer of SCOBY
should start forming on the surface of the kombucha within a few days.
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Page 124 of 561
 
Want to learn more about what kombucha is, and why

some people love to drink it? Read more about it in our
Pick Up Limes article here.
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Page 125 of 561
TROPICAL PINEAPPLE GREEN JUICE 
TROPICAL PINEAPPLE
GREEN JUICE
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Page 126 of 561
TROPICAL PINEAPPLE
  SERVINGS TIME
2 10 min
GF NF SF
GREEN JUICE
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½ medium pineapple, peeled and Add ingredients to a juicer, alternating between adding bits of
chopped pineapples and leaves of kale so as to extract the maximum
1 medium cucumber amount of juice. Serve immediately and enjoy!
5 large kale leaves
10 leaves fresh basil (optional) NOTES
Variations: add celery, green apple or mint in place of
basil leaves if desired! If you want it tasting more tropical,
simply add more pineapple or a splash of coconut water.
Storage: best if enjoyed immediately. Alternatively, store
in an airtight glass jar in the fridge for up to one day.
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BLOOD RED GREEN JUICE 
BLOOD RED GREEN

JUICE
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Page 128 of 561
BLOOD RED
  SERVINGS TIME
10 min
GF NF SF
GREEN JUICE
2
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3 medium beets Place the ingredients one-by-one through a juicer. Serve fresh
2 medium grapefruits, peeled and enjoy!
1 cup (30 g) packed parsley
1 cup (30 g) packed beetroot tops
or spinach
2 stalks celery
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CARROT  
CANTALOUPE JUICE 
CARROT  
CANTALOUPE JUICE
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Page 130 of 561
CARROT  
CANTALOUPE JUICE
2-3 10 min
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½ medium cantaloupe, peeled, Place the ingredients one-by-one through a juicer. Enjoy
seeded, cut into chunks immediately.
5 medium carrots, cut into chunks
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Page 131 of 561
GLOWING GREEN JUICE 
GLOWING GREEN
JUICE
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Page 132 of 561
GLOWING GREEN JUICE
3-4 15 min
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1 bunch kale, about 6 leaves Wash, cut and place all ingredients in a juicer capable of juicing
1 medium orange, peeled greens. Serve while fresh and enjoy!
1 medium apple
¾ medium cucumber NOTES
1 lime, peeled
2 cm chunk ginger Variations: add any other fruits, like pineapple or
grapefruit, and/or any other vegetables, like parsley or
celery, that you enjoy!
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Page 133 of 561
SNOW MELON & RAINBOW SWISS CHARD GREEN JUICE 
SNOW MELON &

RAINBOW SWISS
CHARD GREEN JUICE
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Page 134 of 561
SNOW MELON &
RAINBOW SWISS CHARD
4 10 min
GREEN JUICE
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6 leaves Swiss chard Place ingredients one by one through a juicer, serve fresh,
6 strips celery enjoy!
¼ large ripe snow/hami melon (or
substitute ½ cantaloupe), cut
into chunks
1 large lemon, peeled and
quartered
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Page 135 of 561
SPICED APPLE CIDER:
TWO WAYS 
SPICED APPLE CIDER:

TWO WAYS
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__________________________________________ DRINKS ______________________________________ 
SPICED APPLE CIDER: 2 WAYS

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4-6 15 min
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4 cups (1 L) unfiltered apple juice
2 cinnamon sticks, broken into 2 - Warm Version
3 pieces each 1. In a small pot on medium-high heat, add all the
5 cardamom pods, cut in half ingredients until the cider comes to a gentle boil.
1-inch knob of ginger, sliced into 2. Reduce the heat to medium-low for another 3 minutes to
rounds allow the spices to infuse more flavour.
3. Strain the cider while pouring it into a mug to remove the
pieces of cinnamon and cardamom. Enjoy while warm.
Chilled Version
1. Follow the above steps 1-3, but let cool in the fridge or at
room temperature.
2. When cool, mix 2 parts cider to 1 part sparkling water, to
make a sparkling apple cider.
NOTES
Speed-it-up: you can use a microwave for this,
although the spices will not be as strong.
Make-ahead: you can also add all the ingredients in a
container and let it steep in the fridge overnight.
Flavours: try simmering with fresh cranberries or
orange slices. Garnish with fresh mint or raspberries.
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Page 137 of 561
VEGAN GOLDEN
HOT CHOCOLATE 
VEGAN GOLDEN
HOT CHOCOLATE
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Page 138 of 561
VEGAN GOLDEN HOT
  SERVINGS TIME GF NF SF CHOCOLATE
2-3 10 min
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3 cups (750 mL) unsweetened 1. Add all the ingredients to a blender, and blend until
plant-based milk* smooth.
4 soft dates, pitted 2. Transfer to a medium pot and warm over medium heat,
3 Tbsp (90 g) unsweetened cacao until it reaches a simmer. Stir continuously to prevent
or cocoa powder scorching the milk.
½ Tbsp (7 g) ground cinnamon 3. When hot, pour into mugs and enjoy!
1 tsp (4 g) ground turmeric, or
more if you prefer
Tiny pinch of ground nutmeg and NOTES
ground black pepper (helps with *Nutrition tip: try to use a plant-based milk that is
the turmeric absorption!) fortified with calcium (offers approximately 120 mg
½ tsp pure vanilla extract calcium per 100 mL serving).
Froth it up: if you like it to be frothy on top, pop it back
into the blender for a minute before serving.
No blender? Use an immersion blender instead, or
mash the dates with the back of a fork before adding it to
the pot. You can also substitute the dates for 2 - 3 Tbsp
(30 - 45 mL) agave or maple syrup.
Storage: you can keep this mix in the fridge, in an
airtight jar, for up to 2 days.
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Page 139 of 561
LONDON FOG 
LONDON FOG
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Page 140 of 561
__________________________________________ DRINKS ______________________________________ 
LONDON FOG
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2-3 10 min
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2 cups (500 mL) unsweetened
plant-based milk* Stovetop
2 Earl Grey tea bags 1. Add plant-based milk to a small sauce pan. Add the tea
1 tsp (5 mL) maple syrup (or to bags, cinnamon, maple syrup, and vanilla extract and
taste) bring just to a boil. Stir constantly to prevent scalding the
½ tsp pure vanilla extract milk, and as soon as you see it start to boil remove it from
⅛ tsp cinnamon (or 1 cinnamon the heat.
stick broken into 2 pieces) 2. Pour into your favourite mug and enjoy!
Microwave
1. Add plant milk into mugs and microwave for 30 - 40
seconds, checking at the 20 minute mark to stir and
ensure that the milk isn’t scalding. You don't want to over-
heat plant milk.
2. Add the remaining ingredients, stir and steep for 2 - 4
mforting
A quick and co
minutes. Enjoy!
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NOTES
Variations: try with a vanilla sweetened milk and omit
the maple syrup and vanilla extract. Runnier milks, like
almond or rice will steep slightly faster than the thicker
barista or soy milks.
Storage: best if enjoyed right away, but you can store in
the fridge for up to a day. Reheat on the stove or in the
microwave.
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Page 141 of 561
FLORAL ROSE
APPLE TEA 
FLORAL ROSE
APPLE TEA
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Page 142 of 561
FLORAL ROSE
  SERVINGS TIME GF NF SF APPLE TEA
4 7 min
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3 Tbsp (5 g) dried red rose petals 1. Add the apple and rose petals to a pot and pour in 1 L of
1 apple, cored, thinly sliced or boiling water.
coarsely chopped 2. Allow to simmer on the stove for 5 - 10 minutes, or brew
1 Tbsp (15 mL) apple cider vinegar with a lid to ensure the heat doesn't escape.
4 cups (1 L) water 3. Add the apple cider vinegar at the end. Sweeten if
desired and enjoy!
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Page 143 of 561
COCONUT MATCHA LATTE 
COCONUT MATCHA
LATTE
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Page 144 of 561
COCONUT MATCHA
LATTE
2 6 min
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1½ cups (375 mL) light coconut 1. Blend all ingredients in a high speed blender until smooth.
milk from can 2. Transfer the mixture to a pot on high heat and
½ cup (125 mL) unsweetened continuously stir, scraping the bottom of the pot with a
plant-based milk* wooden spoon to avoiding burning. When the liquid is hot,
4 Medjool dates**, pitted but not boiling, remove from heat and pour into desired
1 tsp (5 g) matcha powder mugs.
3. Add a few drops of reserved coconut milk to the top to
create a latte design, if desired.
NOTES
fortified with calcium (offers approximately 120 mg calcium
per 100 mL serving).
**If you’re not using a high-speed blender, substitute for
maple syrup instead, otherwise some chunks of dates
might remain. I’d recommend 1 - 2 Tbsp (15 - 30 mL),
depending on how sweet you like it.
Variations: add a couple drops of pure vanilla extract if
desired.
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Page 145 of 561
BEETROOT LATTE  
BEETROOT LATTE
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Page 146 of 561
YT BEETROOT
  SERVINGS
2-3
TIME
10 min
GF NF SF YT
LATTE
________________________________________________________________________________________________
2 cups (500 mL) unsweetened 1. Combine the plant milk, beet, dates, and vanilla extract in a
plant-based milk* high-powered blender until smooth and creamy.
1 steamed beet** 2. Pour this mixture straight into a medium-sized saucepan. If
2 Medjool dates, pits removed your blender isn't very powerful, or if you don't like small
1 tsp (5 mL) pure vanilla extract fibers to remain in your drink, strain the mixture first while
pouring it into the sauce pan.
1 cinnamon stick 3. Place on the stove on medium-high heat and add in a stick
1 Tbsp (15 mL) maple syrup of cinnamon. Let the mixture heat up, stirring throughout to
(optional) prevent burning. Taste test, and if you like it more
1 shot of espresso (optional) sweet add some maple syrup. When it's cooked at a gentle
simmer for about 3 minutes, remove the cinnamon stick.
4. Add a shot of espresso to a mug (optional), and then
pour onto it your beet-infused milk. Give it a stir, and enjoy!
NOTES
*Nutrition tip: try to use a plant-based milk that
**Substitute with ½ raw beet; this makes for a more
“earthy” and less creamy drink, but still delicious!
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Page 147 of 561
GOLDEN MILK 
GOLDEN MILK
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Page 148 of 561
YT
GOLDEN MILK
  SERVINGS TIME
2 10 min
GF NF SF YT
So cozy.
________________________________________________________________________________________________
1 cup (250 mL) unsweetened 1. Add all ingredients, except for the maple syrup, to a high-
plant-based milk* speed blender** and blend on high until smooth.
1 cup (250 mL) coconut milk, from 2. Pour this mixture straight into a medium-sized saucepan. If
a can (we used full-fat) your blender isn't very powerful, or if you don't like small
1 tsp (4 g) ground turmeric fibers to remain in your drink, strain the mixture first while
powder pouring it into the sauce pan.
1 tsp (4 g) ground cinnamon 3. Place on the stove on medium-high heat until warmed
powder through, stirring throughout the prevent burning. Taste test,
1 tsp (5 mL) pure vanilla extract and if you like it more sweet add up to 1 Tbsp of maple
2 Medjool dates**, pits removed syrup. To turn it into a turmeric latte, add in a shot of
A small pinch of fresh cracked espresso. When warm, pour into mugs, sprinkle on a bit of
black pepper cinnamon, and enjoy!

NOTES
(optional)
1 shot espresso (optional) *Nutrition tip: try to use a plant-based milk that
**Substitute with 1 Tbsp (15 mL) maple syrup. You can skip
the blender with this substitution, but it will make the drink
slightly less creamy.
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Page 149 of 561
Mulled cider
MULLED SPICED
MULLED SPICED APPLE CIDER  APPLE CIDER
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Page 150 of 561
YT MULLED SPICED
  SERVINGS TIME GF NF SF YT APPLE CIDER
6-8 35 min
________________________________________________________________________________________________
8 cups (2 L) apple cider or apple 1. Place all ingredients in a large pot and bring to a boil
juice over high heat.
1 orange, thinly sliced 2. Reduce heat to a simmer, partially cover and infuse
6 cardamom pods, cracked for 30 minutes. Serve warm.
4 cinnamon sticks
3 whole cloves
½ cup (50 g) fresh cranberries
2 cm/1-inch piece ginger, thinly
sliced
Hosting any parties? This recipe is

always a hit, and makes the house
smell amazing!
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Page 151 of 561
PEANUT BUTTER CARAMEL LATTE
PEANUT BUTTER
CARAMEL LATTE
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Page 152 of 561
YT PEANUT BUTTER
CARAMEL LATTE
2-3 10 min
________________________________________________________________________________________________
2½ cups (625 mL) unsweetened 1. Combine all the ingredients together in a high-speed
plant-based milk* blender until smooth and creamy.
½ cup (75 g) raw cashews 2. Pour into a medium-size sauce pan on medium-high
4 Medjool dates, pitted heat and stir continuously to prevent burning until
2 Tbsp (30 mL) peanut butter heated through. Pour into some mugs and enjoy!
1 shot espresso
NOTES
*Nutrition tip: try to use a plant-based milk that
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Page 153 of 561
CHAI
HOT CHOCOLATE 
CHAI
HOT CHOCOLATE
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Page 154 of 561
YT CHAI
  SERVINGS
3
TIME
10 min
GF NF SF YT
HOT CHOCOLATE
________________________________________________________________________________________________
1½ cups (325 mL) unsweetened 1. Whisk all ingredients together in a small sauce pan over
plant-based milk* medium-high heat. Stir often and watch to avoid scorching
¼ cup (50 g) chopped vegan dark the plant milk and chocolate.
chocolate 2. Once heated through, let it gently simmer for 3 minutes,
2 Tbsp (15 g) unsweetened cocoa stirring throughout. Then remove from the heat, pour
or cacao powder through a strainer and serve. Top with coconut whip if
1 Tbsp (15 g) raw sugar desired.
1-inch knob of ginger, cut into
slices
NOTES
3 cinnamon sticks (ours were 5 *Nutrition tip: try to use a plant-based milk that is
cm/2-inches long) fortified with calcium (offers approximately 120 mg calcium
6 cardamom pods, cracked open per 100 mL serving). Storage: keep in an air-tight container
4 whole cloves in the fridge for up to 2 days.
Pinch of ground cayenne pepper Variations: use ½ tsp ginger powder, 1 tsp ground
(optional)
cinnamon, ¼ tsp ground cardamom, ⅛ tsp ground cloves, ⅛
Optional toppings tsp ground nutmeg and a pinch of cayenne pepper.

Shaved chocolate
Homemade coconut whip
ove chai? Love chocolate?
L
…
Look no further
Cinnamon stick
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Page 155 of 561
 
The brain. Only 2 percent of our body weight, but

using 20 percent of our body's energy.
Having a brain requires a lot of energy. So let’s get

our snacks at the ready to fuel up and power
through whatever that marvellous mind dreams up!
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Page 156 of 561
Snacks Index 
Snacks Index
page recipe
Sweet
158 Pistachio & cranberry energy balls
160 Peanut butter & chocolate oatmeal cookies
162 Chocolate fudge brownie bites
164 Vegan caramel popcorn
166 Candied coconut & cinnamon pecans
168 Nutty granola apple bites
170 Candied sesame almonds
172 Strawberry mango salsa with baked
cinnamon sugar pita bread
174 Chewy no-bake peanut butter dark chocolate 
oat bars
176 Raw applesauce sweetened with dates
178 Caramelized apple & walnut confection
180 Frozen yogurt covered blueberries
182 Watermelon pizza
184 Almond thumbprint cookies
186 Oatmeal date caramel tarts
188 Cranberry & lime bliss balls
Savoury
190 Potato crisps with creamy dill dip
192 Ranch flavoured roasted chickpeas
194 Balsamic & basil bruschetta
196 Sweet & spicy nut mix
198 The ultimate party crackers
SWEET SNACKS
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Page 157 of 561
PISTACHIO & CRANBERRY ENERGY BALLS 
PISTACHIO &
CRANBERRY ENERGY
BALLS
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Page 158 of 561
_____________________________________ S W E E T SNACKS __________________________________ 
PISTACHIO & CRANBERRY ENERGY BALLS

________________________________________________________________________________________________
  YT
VIELD TIME GF SF YT
15 15 min
______________________________________________________________________________________________
1 cup (100 g) old-fashioned rolled 1. Roast the rolled oats and whole nuts (if not pre-roasted)
oats (GF if desired) at 350°F (180°C) for 8 - 10 minutes or until lightly golden,
½ cup (50 g) de-shelled pistachios stirring once halfway. This is optional, and can be skipped
½ cup (50 g) cashews if you’d prefer to speed it up or if you’d like a raw recipe.
2. In a large bowl, add the ground flaxseeds and 3 Tbsp (45
2 Tbsp (14 g) ground flaxseeds mL) water. Let sit.
1 cup (175 g) soft, pitted dates* 3. On a plate, mash the dates with a fork until smooth*
2 Tbsp (30 mL) maple syrup (or (alternatively, you could use a food processor).
agave syrup) 4. Add the mashed dates, maple syrup and vanilla extract to
1 tsp (5 mL) pure vanilla extract the bowl with the flaxseed. Mix to combine.
5. Then add the remaining ingredients and gently toss until
⅓ cup (40 g) dried cranberries, evenly coated. Roll into bite-sized balls and refrigerate for
unsweetened if possible 30 minutes. Enjoy as an on-the-go snack or with a cup of
¼ cup (40 g) dairy-free dark tea at home!
chocolate chips
¼ tsp cinnamon (optional)
Pinch of salt NOTES
*If the dates are not soft, soak in warm water for 10
minutes, or blend using a food processor instead of
mashing with a fork.
Variations: use another dried fruit instead of
cranberry, like dried apple, or substitute the nuts
featured in the recipe for any nut of your choosing! You
can also try ⅛ tsp ground cardamom seeds in place of
the cinnamon for a more middle-eastern flavour.
up to one week, or in the freezer for up to 2 months.
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Page 159 of 561
PEANUT BUTTER & CHOCOLATE OATMEAL COOKIES 
PEANUT BUTTER &

CHOCOLATE OATMEAL
COOKIES
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Page 160 of 561
____________________________________ S W E E T SNACKS ___________________________________ 
PEANUT BUTTER & CHOCOLATE

OATMEAL COOKIES
________________________________________________________________________________________________
  YT
YIELD TIME GF SF YT
12 15 min
______________________________________________________________________________________________
2 super ripe medium bananas  1. Preheat the oven to 350°F (180°C).
2. Mash the bananas well in a large bowl. Then add the
⅓ cup (85 g) peanut butter peanut butter and vanilla extract, stirring until combined
½ tsp pure vanilla extract before adding the remaining ingredients.
3. Divide into 12, roll into balls and then press down to
1½ cups (140 g) quick oats* make a cookie shape. Place on a baking tray with baking
2 Tbsp (30 g) dried cranberries, paper.
coarsely chopped 4. Bake for 10 - 12 minutes, or until the tops turn golden.
2 Tbsp (10 g) roasted shredded 5. Remove from the oven and allow to cool for 2 minutes,
unsweetened coconut flakes** then transfer to a cooling rack to cool completely.
2 Tbsp (15 g) chopped dairy-free
dark chocolate
NOTES
*If you don’t have quick oats, pulse regular old-fashioned
rolled oats in a blender or food processor until coarsely
chopped
**If you don’t have roasted coconut flakes, just dry roast
unsweetened shredded coconut flakes on a pan on high
heat, stirring frequently until fragrant and lightly golden.
So wholesome it ca
n be Variations: substitute the peanut butter for any other
enjoyed as a snac nut butter. Substitute the dried cranberries for any other
k. So
indulgent it feels chopped dried fruit. Substitute the coconut flakes for any
like a seeds or more chocolate.
dessert. Storage: store in an airtight container in the fridge for
up to two days, store in the freezer individually wrapped
or in an airtight container for up to 2 months.
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Page 161 of 561
CHOCOLATE FUDGE
BROWNIE BITES
CHOCOLATE FUDGE BROWNIE BITES 
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Page 162 of 561
YT CHOCOLATE FUDGE
  YIELD TIME GF SF YT BROWNIE BITES
20 balls 10 min
________________________________________________________________________________________________
INGREDIENTS
1 heaping cup (about 15) soft DIRECTIONS
Medjool dates, pits removed* 1. Add all ingredients to a food processor and blend until
1 cup (125 g) raw walnuts, soaked fudge consistency achieved. Stop occasionally to scrape
for 5 minutes down the sides.
½ cup (75 g) raw cashews, soaked 2. Then add the chocolate to the food processor and pulse
for 5 minutes a few times to roughly chop the chocolate.
¼ cup (25 g) unsweetened cocoa 3. Remove the blade, and using your hands, form the batter
or cocao powder into 1-inch round balls.
⅛ tsp salt
NOTES
2 Tbsp (20 g) dairy-free dark
*If hard, soak in warm water for 10 minutes and drain.
chocolate, roughly chopped
Optional: you can coat these balls in cocoa nibs,
(optional)
coconut flakes, or finely chopped dark chocolate bits.
Storage: in the freezer for up to two months.
Enjoy as an after-
dinner treat, or as a
wholesome morning or
midday snack.
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Page 163 of 561
VEGAN CARAMEL POPCORN 
VEGAN CARAMEL
POPCORN
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Page 164 of 561
YT VEGAN CARAMEL
  SERVINGS TIME
4 25 min
GF NF SF YT
POPCORN
________________________________________________________________________________________________
2 tsp (10 mL) refined coconut oil* 1. Add 2 tsp (10 mL) coconut oil into a deep pot with a lid
½ cup (85 g) popcorn kernels over medium high heat. Add popcorn kernels and cover.
Shake the pan back and forth every 20 seconds or so to
1 Tbsp (15 mL) refined coconut oil heat up the kernels evenly. After 2 minutes, it should start
3 Tbsp (45 mL) maple syrup to pop. When popping slows to a near stop, remove from
2 tsp (10 mL) pure vanilla extract heat.
¼ tsp baking soda 2. In a saucepan, place remaining coconut oil and maple
Sprinkle of cinnamon syrup. Boil for 2 minutes**, then remove and stir in
Pinch of salt vanilla, baking soda, cinnamon and salt. Drizzle over
popcorn and toss to coat. Spread out the popcorn onto
parchment paper to cool for 15 minutes.
NOTES
*We used refined coconut oil because it does not impart
a coconut flavour to the popcorn.
**Don’t cook for too little time, as the sugar and oil won’t
harden and crisp when added to the popcorn (this
results in a soggy-texture). You also want to be careful not
to over-cook as the sugar can burn.
Storage: best if enjoyed immediately, otherwise store in
an airtight container for up to 2 days.
__________________________________________________________________________________________________________________________________
Page 165 of 561
CANDIED COCONUT & CINNAMON PECANS 
CANDIED COCONUT &
CINNAMON PECANS
__________________________________________________________________________________________________________________________________
Page 166 of 561
YT CANDIED COCONUT &
  YIELD
2 cups
TIME
15 min
GF SF YT
CINNAMON PECANS
________________________________________________________________________________________________
2 cups (280 g) pecans, or 1. Preheat oven to 350°F (180°C).
substitute your nut of choice 2. Mix together all the ingredients in a medium bowl and
2 Tbsp (30 mL) maple syrup (or toss to combine. Place on a baking sheet covered with
substitute agave syrup) baking paper and roast for 5 minutes.
2 Tbsp (20 g) unsweetened 3. Then remove from the oven, stir, and roast for another 5 -
shredded coconut 7 minutes, or until fragrant .
1 Tbsp (15 mL) coconut oil, melted Note: the nuts continue to cook a little even after
⅛ tsp ground cinnamon being taken out of the oven and the mixture may still
¼ tsp salt look wet but it will harden as it cools; so be careful not
to over-cook them. Allow to cool fully before storing in
an airtight container.
NOTES
Variations: use any other type of nuts or sprinkle on
some coconut sugar at the end if you like it sweeter!
for up to 2 weeks; store in the freezer for up to one
month.
__________________________________________________________________________________________________________________________________
Page 167 of 561
NUTTY GRANOLA APPLE BITES 
NUTTY GRANOLA
APPLE BITES
__________________________________________________________________________________________________________________________________
Page 168 of 561
YT NUTTY GRANOLA
APPLE BITES
16 wedges 10 min
________________________________________________________________________________________________
2 apples, sliced into wedges 1. Lightly coat apple wedges in hazelnut butter, then dip in
¼ cup (65 g) nut butter granola and sprinkle on cinnamon.
¼ cup (30 g) granola (GF if desired) 2. Melt chocolate in microwave, stirring every 20 seconds
¼ tsp ground cinnamon until melted, about 1 minute. Be careful not to overheat.
3. Drizzle wedges with melted dark chocolate.
¼ cup (40 g) dairy-free dark
chocolate (optional)
NOTES
Variations: add an extra dash of seeds such as hemp
seeds, or dried fruit, such as raisins, if desired!
Speed-it-up: serve the chocolate on the side.
up to one day.
__________________________________________________________________________________________________________________________________
Page 169 of 561
CANDIED SESAME ALMONDS 
CANDIED SESAME
ALMONDS
__________________________________________________________________________________________________________________________________
Page 170 of 561
CANDIED SESAME
  YIELD TIME GF SF ALMONDS
2 cups 15 min
________________________________________________________________________________________________
2 cups (280 g) almonds, or 1. Preheat oven to 350°F (180°C).
substitute your nut of choice 2. Mix maple syrup, coconut oil, salt and cayenne together
in a medium bowl. Then add in the nuts and toss to
2 Tbsp (30 mL) maple syrup (or combine. Place on a baking sheet covered with baking
substitute agave syrup) paper and roast for 5 minutes.
1 Tbsp (15 mL) coconut oil, melted 3. Then remove from the oven, add the sesame seeds, toss
¼ tsp salt to coat, and roast for another 5 - 7 minutes, or until
Pinch cayenne fragrant .
Note: the nuts continue to cook a little even after
2 Tbsp (20 g) sesame seeds taken out of the oven and the mixture may still look
wet but it will harden as it cools; so be careful not to
over-cook them. Allow to cool fully before storing in
an airtight container.
NOTES
Variations: use any other type of nuts or sprinkle on
some coconut sugar at the end if you like it sweeter!
for up to 2 weeks; store in the freezer for up to one
month.
__________________________________________________________________________________________________________________________________
Page 171 of 561
STRAWBERRY MANGO SALSA WITH BAKED CINNAMON SUGAR PITA BREAD 
STRAWBERRY MANGO
SALSA WITH BAKED
CINNAMON SUGAR
PITA BREAD
__________________________________________________________________________________________________________________________________
Page 172 of 561
_____________________________________ S W E E T SNACKS __________________________________ 
STRAWBERRY MANGO SALSA WITH BAKED

CINNAMON SUGAR PITA BREAD
________________________________________________________________________________________________
  YT
6 15 min
______________________________________________________________________________________________
1. Preheat oven to 400°F (200°C). Line a baking sheet with
Salsa baking paper.
¾ cup (125 g) strawberries, 2. Spread margarine evenly onto the pita rounds, then cut
chopped each pita into eight equally-sized wedges. In a small bowl,
⅔ cup (110 g) mango, chopped stir together the sugar and cinnamon until combined.
2 Tbsp (30 g) red onion, diced Sprinkle onto the pita wedges and bake for 7 - 10
2 - 3 fresh basil leaves, cut into minutes, until crisped to your liking.
strips 3. While the pitas bake, prepare the salsa ingredients and
1 lime, juiced add them all to a bowl and mix to combine.
½ jalapeño, minced 4. Serve salsa with pita chips and enjoy!
1 tsp (5 mL) agave syrup (optional)
Pita Bread NOTES

3 small pita rounds (GF if desired) Variations: add avocados, or substitute the red onions
1 Tbsp (15 mL) plant-based for chives if you’d like!
margarine Speed-it-up: serve this salsa with tortilla chips instead
2 tsp (10 g) brown sugar (or
of baked pita bread.
substitute coconut/palm sugar)
½ tsp ground cinnamon
up to one day.
__________________________________________________________________________________________________________________________________
Page 173 of 561
CHEWY NO-BAKE PEANUT BUTTER DARK CHOCOLATE OAT BARS 
CHEWY NO-BAKE
PEANUT BUTTER
DARK CHOCOLATE OAT
BARS
__________________________________________________________________________________________________________________________________
Page 174 of 561
CHEWY NO-BAKE PEANUT
BUTTER DARK
12 bars 1 hr
10 min CHOCOLATE OAT BARS
________________________________________________________________________________________________
2 Tbsp (14 g) ground flaxseeds 1. Add the flaxseeds and water to a food processor and stir
6 Tbsp (90 mL) water by hand, allowing it to sit for 5 minutes for the flax to gel.
2 cups (180 g) old-fashioned rolled 2. Add 1 cup (90 g) oats, dates, peanut butter, vanilla and
oats, divided (Gf if desired) salt to the food processor and blend on high until all are
¾ (130 g) cup pitted dates* well combined.
½ cup (125 g) nut butter 3. By hand, stir in the remaining 1 cup (90 g) of oats and
½ tsp pure vanilla extract chocolate until well combined.
½ tsp salt 4. Press firmly into a 13x9” (33x23 cm) baking pan. Place in
¼ cup (40 g) dairy-free dark the fridge for 1 hour to firm. Remove from the fridge, cut,
chocolate, chopped and wrap individually to freeze for an easy grab-and-go
snack.
NOTES
*If dates are dry, soak in warm water for about 15
minutes to soften, then drain.
Variations: add up to ¼ cup of any dried fruit, nuts or
seeds of your liking. Substitute peanut butter for another
nut or seed butter if desired.
Storage: store in the freezer, individually wrapped, for
up to two months.
__________________________________________________________________________________________________________________________________
Page 175 of 561
APPLESAUCE SWEETENED WITH DATES 
APPLESAUCE
SWEETENED WITH
DATES
__________________________________________________________________________________________________________________________________
Page 176 of 561
APPLESAUCE SWEETENED
WITH DATES
2 5 min
________________________________________________________________________________________________
4 large apple, seeded, cut into Place all ingredients in a high-speed blender and blend until
large pieces, with peel (if well combined. Stop to scrape down sides as necessary.
organic) or without peel (if not
organic)
¼ cup (45 g) dates, pitted
1 Tbsp (15 mL) lemon juice NOTES
1 tsp (4 g) ground cinnamon For a quick on-the-go snack, store in small individual
airtight containers for up to 3 days.
__________________________________________________________________________________________________________________________________
Page 177 of 561
CARAMELIZED APPLE
& WALNUT
CONFECTION
 
CARAMELIZED APPLE & WALNUT CONFECTION
__________________________________________________________________________________________________________________________________
Page 178 of 561
CARAMELIZED APPLE &
WALNUT CONFECTION
1½ cups 10 min
________________________________________________________________________________________________
1 apple, very finely diced 1. Combine the apples, lemon juice, lemon zest, cinnamon
½ lemon, juice and zest and salt into a bowl. Stir to combine.
½ cup (65 g) raw walnuts, finely 2. In a small pan over medium-low heat, toast the walnuts,
chopped maple syrup and sugar, stirring constantly for ~4 minutes
1 tsp (5 mL) maple syrup or until lightly caramelized.
1 tsp (4 g) sugar 3. Mix the walnut mixture into the apple mixture.
½ tsp ground cinnamon 4. All it to sit for a couple of minutes to soak up the flavours
Pinch of salt (if you can't wait - go ahead and enjoy immediately!)
__________________________________________________________________________________________________________________________________
Page 179 of 561
FROZEN YOGURT
COVERED BLUEBERRIES 
FROZEN YOGURT
COVERED
BLUEBERRIES
__________________________________________________________________________________________________________________________________
Page 180 of 561
YT FROZEN YOGURT
  SERVINGS
2-3
TIME
35 min
GF NF SF YT
COVERED BLUEBERRIES
________________________________________________________________________________________________
1 cup (100 g) fresh blueberries 1. Gently mix the blueberries and yogurt together in a bowl.
½ cup (125 ml) plant-based 2. Using a spoon, drop the yogurt covered berries one-by-
yogurt* one onto a parchment lined baking sheet in a single
layer**. Place the tray in the freezer.
3. The berries should be frozen enough to handle in 20 - 30
minutes (depending on your freezer).
4. Peel the berries off the parchment paper and store them
in an airtight container or eat right away.
NOTES
*Nutrition tip: try to use a plant-based yogurt that is
**Freezing the berries in a single layer prevents them
from sticking together. Once frozen, they can be
transferred it to a container for longer-term storage. You
can now simply pop each piece into your mouth without
needing to pry the berries off one another first.
Storage: can be kept in an airtight container in the
freezer for up to a month.
Variations: flavour the yogurt with cinnamon or maple
syrup. Freeze other fruit, like grapes or strawberries.
__________________________________________________________________________________________________________________________________
Page 181 of 561
WATERMELON PIZZA 
WATERMELON PIZZA
__________________________________________________________________________________________________________________________________
Page 182 of 561
________________________________________ DESSERTS ____________________________________ 
WATERMELON PIZZA
________________________________________________________________________________________________
YT WATERMELON PIZZA
6-8 5 min
______________________________________________________________________________________________
1 small watermelon 1. Wash the watermelon and cut into 2 cm or 1 inch
1½ cups (375 ml) plant-based thick rounds.
yogurt* (we used coconut 2. Top each round with a couple scoops of yogurt, and
yogurt) spread it so that it almost reaches the rind.
Fresh raspberries and blueberries 3. Add desired fruits, nuts, seeds, and other toppings.
Pumpkin seeds 4. Cut each pizza into 6 or 8 slices, and enjoy!
Pomegranate seeds
Toasted unsweetened coconut
flakes NOTES
Fresh mint leaves *Nutrition tip: try to use a plant-based milk that is
Storage: store in the fridge until ready to be enjoyed;
el lo sp ri ng + summer! store for up to one day.

H Variations: for a bit of extra sweetness add a drizzle of
maple or agave syrup. Try a tropical pizza with papaya,
mango, kiwis and crushed roasted nuts like pecan or
__________________________________________________________________________________________________________________________________
Page 183 of 561
ALMOND THUMBPRINT
COOKIES
ALMOND THUMBPRINT COOKIES 
__________________________________________________________________________________________________________________________________
Page 184 of 561
_____________________________________ S W E E T SNACKS __________________________________
ALMOND THUMBPRINT COOKIES

________________________________________________________________________________________________
 
YIELD TIME GF SF
12 - 15 30 min
cookies
______________________________________________________________________________________________
¼ cup (65 ml) unsweetened plant- 1. Preheat the oven to 325°F (160°C) and line a baking
based milk sheet with parchment paper.
2 Tbsp (14 g) ground flaxseeds 2. In a large bowl, add the plant milk and flaxseeds and set
aside for 5 minutes so the flaxseeds gel.
1½ cups (190 g) raw almonds 3. In a food processor, blend the almonds, oats, baking
½ cup (50 g) old-fashioned rolled powder and salt until you achieve a coarse flour-like
oats (GF if desired) consistency.
½ teaspoon baking powder 4. Add this flour to the flax mixture along with the remaining
¼ tsp salt ingredients. Stir the batter until it forms a dough.
5. Roll tablespoon sized portions into balls. Place the balls
on the cookie sheet and press down lightly in the middle
¼ cup (65 ml) coconut oil at room
with your finger to leave a small indentation in the center
temperature *
of the cookie. Fill the indentation with ¼ teaspoon of jam,
¼ cup (65 ml) maple syrup
store-bought or homemade.
1 tsp (5 ml) pure vanilla extract
6. Bake for 15-20 minutes. The cookies will be a bit soft
Filling when you remove the tray from the oven, but they should
hold together if you try to lift a side off. If they don't hold
¼ cup (65 ml) homemade jam
together, leave in the oven for another few minutes.
Flaked salt, optional
7. Leave them on the tray undisturbed to cool. They will
harden more as they cool. Finish with a little more jam
and flaked salt if desired.
NOTES
*Use refined coconut oil if you don't want the taste of
coconut in these cookies.
Variations: try a chia seed jam, almond butter, or
chocolate filling. I like raspberry jam in thumbprints but
these would be great with marmalade, fig butter, lemon
curd, etc.
Storage: store in an air-tight container in the fridge or
freezer for up to one week. They will soften if stored
together at room temperature.
__________________________________________________________________________________________________________________________________
Page 185 of 561
OATMEAL DATE
CARAMEL TARTS
OATMEAL DATE CARAMEL TARTS 
__________________________________________________________________________________________________________________________________
Page 186 of 561
_____________________________________ S W E E T SNACKS __________________________________
OATMEAL DATE CARAMEL TARTS

________________________________________________________________________________________________
 
YIELD TIME GF SF
8 - 10 30 min
______________________________________________________________________________________________
Crust 1. Pre-heat the oven to 360°F (180°C). In a food processor,
2 cups (200 g) old-fashioned rolled blend all the crust ingredients together until it forms a
oats (GF if desired) sand-like consistency.
2 Tbsp (30 mL) agave syrup 2. Scoop about 2 Tbsp of crust into each well of a non-stick
2 Tbsp (26 g) solid coconut oil muffin tin. Use your fingers to pack the crust down and
2 Tbsp (14 g) ground flaxseed build up the edges.
1 tsp (5 mL) pure vanilla extract 3. Bake for 7-10 minutes, until the edges become slightly
¼ tsp salt golden. Remove from the oven and let cool in the muffin
tin.
Filling Tip: if you have empty muffin wells, add a bit of water
1½ cups (roughly 20) Medjool into them before putting the tray in the oven; this will
dates, pitted help prevent hot spots and uneven baking.
3 Tbsp (45 mL) coconut cream 4. While the crust is cooking, add all the filling ingredients
1 Tbsp (15 mL) almond butter into the same food processor (no need to clean it out
first). Blend until creamy.
5. Scoop about 1½ Tbsp of filling into each baked crust. Dip
Topping the tip of your finger into a small dish of water, and gently
1 cup (100 g) chocolate, melted smooth out the top of the filling.
Sea salt (optional) 6. Melt the chocolate on the stove or in a microwave safe
dish, then spoon about 1 Tbsp (15 mL) onto each tart.
Sprinkle with sea salt and let cool at room temperature or
in the fridge.
NOTES
up to 3 days.
Variations: Make this a raw tart by skipping the crust
baking. Try a mixture of nuts and oats for the crust.
__________________________________________________________________________________________________________________________________
Page 187 of 561
 
CRANBERRY & LIME BLISS BALLS
CRANBERRY & LIME

BLISS BALLS
__________________________________________________________________________________________________________________________________
Page 188 of 561
________________________________________ DESSERTS ____________________________________ 
WATERMELON PIZZA
________________________________________________________________________________________________
CRANBERRY & LIME

YIELD
20 - 24
TIME
10 min
GF SF
BLISS BALLS
______________________________________________________________________________________________
1 cup (140 g) raw almonds 1. In a food processor, blend the almonds, cashews, and salt
1 cup (150 g) raw cashews into a course flour. Empty into a large mixing bowl.
⅛ tsp salt 2. In the emptied food processor add the dates, lime juice,
1 cup (175 g) dates (if dates are lime zest, and shredded coconut and blend until a soft
very dry, soak first in warm paste is formed. Stop occasionally to scape down the
water for 5 minutes then drain) sides.
2 limes, juice and zest 3. Add the date paste to the bowl containing the nut flour.
1 cup (75 g) unsweetened Add in the dried cranberries and mix until well combined.
shredded coconut 4. Roll a scoop of the mixture with the palm of your hands
¾ cup (90 g) dried cranberries to form one-inch balls.
NOTES
Optional: coat balls by rolling them in shredded
coconuts, slivered almonds, lime zest and/or
chopped dried cranberries.
Storage: place the orbs in the fridge or freezer to
keep fresh.
__________________________________________________________________________________________________________________________________
Page 189 of 561
POTATO CRISPS WITH CREAMY DILL DIP 
POTATO CRISPS WITH

CREAMY DILL DIP
__________________________________________________________________________________________________________________________________
Page 190 of 561
__________________________________ S A V O U R Y SNACKS _________________________________
POTATO CRISPS WITH CREAMY DILL DIP

________________________________________________________________________________________________
  YT
4 20 min
______________________________________________________________________________________________
The Crisps The Crisps

2 medium potatoes, sliced into ⅛ 1. Preheat the oven to 350°F (180°C).
inch (½ cm) slices with 2. Slice the potatoes into a bowl and toss them with the oil.
a mandolin* Season lightly with salt and arrange them in a single layer
1 Tbsp (15 mL) vegetable oil on a baking sheet.
½ tsp salt (optional) 3. Bake in the oven until golden brown, about 15 - 20
minutes, flipping once halfway. Keep on eye on them near
The Dip** the end as the potato slices are thin and can burn easily!
¼ cup (60 mL) tahini 4. When golden, remove from the oven and transfer to a
¼ cup packed fresh dill, roughly rack to cool for maximum crispness.
chopped
¼ cup (60 mL) water The Dip
1 tsp (5 mL) lemon juice 5. While the potatoes are in the oven, add all ingredients to
1 tsp (5 mL) white wine vinegar (or a bowl in whisk. If you have a blender, you can make the
other vinegar: white, red, dressing more creamy by blending at high speed for
balsamic, rice) approximately 2 minutes, stopping to scrape down the
½ tsp salt sides. Once the potatoes are out of the oven and cooled,
Ground black pepper to taste drizzle the sauce overtop or use as a dip. Yumm-o!
This sauce is
drool-worthy.
NOTES
*If you don't have a mandolin you can also slice the
potatoes with a regular knife. Try to cut them as
uniformly and thinly as possible. If they are a bit more
thick, keep in mind they may need to cook a little while
longer.
**You can also use this dip as a creamy salad dressing -
add an extra 2 Tbsp (30 mL) of water or water/vinegar
mixture if you like thinner dressings.
__________________________________________________________________________________________________________________________________
Page 191 of 561
RANCH FLAVOURED
ROASTED CHICKPEAS 
RANCH FLAVOURED
ROASTED CHICKPEAS
__________________________________________________________________________________________________________________________________
Page 192 of 561
YT RANCH FLAVOURED
  YIELD
1 cup
TIME
35 min*
GF NF SF YT
ROASTED CHICKPEAS
________________________________________________________________________________________________
1 can (250 g, drained) of 1. Pre-heat the oven to 400°F (200°C).
chickpeas, rinsed 2. In a small bowl, combine the chickpeas, oil and ranch mix.
2 tsp (10 mL) olive oil 3. Spread the seasoned chickpeas on to a parchment-lined
1 Tbsp (15 g) Ranch Mix baking tray and roast for 25 - 30 minutes until golden and
crunchy.
4. Remove from oven, let cool and snack away.
NOTES
*Personally, I like roasted chickpeas crunchy on the
outside and soft on the inside, but if you like yours
crunchy throughout, you may want to bake them for
closer to 45 minutes.
Storage: store completely cooled chickpeas in an airtight
container or jar at room temperature for up to a week.
Variations: if ranch isn't your flavour, you can use this
same method to make chickpeas with the following
flavours: garlic, salt & pepper, salt & vinegar, cumin
spiced, or even cinnamon for a sweeter version.
__________________________________________________________________________________________________________________________________
Page 193 of 561
BALSAMIC & BASIL BRUSCHETTA 
BALSAMIC & BASIL

BRUSCHETTA
__________________________________________________________________________________________________________________________________
Page 194 of 561
__________________________________ S A V O U R Y SNACKS _________________________________
BALSAMIC & BASIL BRUSCHETTA

________________________________________________________________________________________________
  YT
8 - 10 10 min*
______________________________________________________________________________________________
7 medium tomatoes, diced 1. Add all ingredients to a medium bowl and gently toss
¼ medium red onion, finely until combined. When adding the tomatoes, allow any
chopped** juice that seeped out when cutting to remain on the
⅓ cup fresh basil, thinly sliced cutting board; do not add this to the bowl.
(about 20 - 25 leaves) 2. Although you can enjoy immediately, it’s best to cover
2 cloves garlic, finely minced and let sit in the fridge for at least 2 hours to allow the
1 Tbsp (15 mL) balsamic vinegar flavours to meld.
1 tsp (5 mL) olive oil 3. Serve fresh on toasted bread, or even toast together in
½ tsp garlic powder the oven for a warm bruschetta. Personally, I enjoyed it
¼ tsp salt best when spreading some hummus on the toasted
¼ tsp ground black pepper bread before adding the mixture on top. Garnish with
fresh basil if desired.
NOTES
*Not including marinating time.
**Variations: substitute with 3 Tbsp freshly chopped
chives for a more mild onion flavour. Add some toasted
nuts, like pine nuts, if you’d like.
up to one day (can last for two days but tomatoes will get
soft and soggy).
__________________________________________________________________________________________________________________________________
Page 195 of 561
SWEET & SPICY NUT MIX 
SWEET & SPICY

NUT MIX
__________________________________________________________________________________________________________________________________
Page 196 of 561
SWEET & SPICY
  YIELD TIME GF SF NUT MIX
3½ cups 20 min
________________________________________________________________________________________________
1 cup (145 g) raw almonds 1. In a small sauce pan on medium-low heat, melt the
1 cup (130 g) raw cashews coconut oil and maple syrup together. Add all the
1 cup (110 g) raw pecans spices and mix. Pour warm mixture into a large bowl, add
½ cup (45 g) raw pumpkin seeds all the nuts and pumpkin seeds and stir to coat.
¼ cup (62 ml) maple syrup 2. Transfer mix to a parchment-lined rimmed baking sheet
2 Tbsp (30 mL) coconut oil and bake for 5 minutes. Stir and return to oven. Bake for
½ tsp salt another 5 minutes and stir. Repeat until nuts are golden
½ tsp ground cinnamon and roasted, which should be no more than 15 minutes.
¼ tsp ground paprika 3. Spice coating will harden as they cool.
¼ tsp ground cumin
¼ tsp ground black pepper
NOTES
⅛ tsp ground cayenne pepper
Storage: keep in an air-tight container or mason jar for
up to a week.
Variations: try different nuts, add sunflower seeds, dry
cereals, or pretzel sticks.
d wholesome
A delicious an
to batch m ake and enjoy
snack
week.
throughout the
__________________________________________________________________________________________________________________________________
Page 197 of 561
THE ULTIMATE PARTY
CRACKERS
THE ULTIMATE PARTY CRACKERS 
__________________________________________________________________________________________________________________________________
Page 198 of 561
__________________________________ S A V O U R Y SNACKS _________________________________
THE ULTIMATE PARTY CRACKERS

________________________________________________________________________________________________
  YIELD TIME SF
40 - 50 60 min*
crackers
______________________________________________________________________________________________
1 cup (250 mL) unsweetened 1. In a medium bowl combine the plant milk and vinegar.
plant-based milk Let sit for 5 minutes to sour.
1½ Tbsp (25 mL) vinegar or lemon 2. Pre-heat the oven to 350°F (180°C). Oil or line a loaf tin
juice with parchment paper. In big mixing bowl, combine the
rest of the ingredients, and add the milk mixture. Stir to
½ cup (60 g) plain all-purpose flour ensure everything is well combined, and pour into the
½ cup (60 g) buckwheat flour prepared pan.
½ cup (50 g) chopped dates 3. Bake for 25-30 minutes, until golden brown and the top is
¼ cup (30 g) toasted pumpkin springy when touched.
seeds Note: the loaf must be fully cooled before cutting into
¼ cup (32 g) walnuts, toasted crackers, best if you can chill it in the fridge for at least
2 Tbsp (30 g) brown sugar an hour, or up to 12 hours, as it makes cutting thin
2 Tbsp (30 mL) maple syrup slices easier.
2 Tbsp (9.5 g) sesame seeds 4. Once cooled, cut into thin crackers, about 2 mm (⅛ inch)
2 Tbsp (14 g) ground flaxseed thick, or thicker if you like chewier crackers. Place as a
1 tsp (5 g) baking soda single layer on a cookie sheet and bake for 7-8 minutes,
½ tsp salt turn over and bake for another 7-8 minutes.
5. The crackers will continue to crisp as they cool. If you like
chewier crackers, bake for a little less time, and if you like
crispy crackers, bake until the middle of the slices are dry.
NOTES
Storage: store in an air-tight container for up to 4 days.
Variations: try with pecans, almonds, hazelnuts,
s u n fl ow e r s e e d s , b l a c k s e s a m e s e e d s , h e m p
hearts, raisins, cranberries, chopped dried apricots, or
add in herbs like rosemary, thyme, or cumin.
__________________________________________________________________________________________________________________________________
Page 199 of 561
 
Veggies, bread, and crackers. The ultimate carrying

devices for the goodness that are dips and spreads.
__________________________________________________________________________________________________________________________________
Page 200 of 561
Dips & Spreads Index 
Dips & Spreads
Index
page recipe
202 Herb & garlic tofu & cashew cream cheese
204 Garden chickpea dill dip
206 Black & green olive tapenade
208 Easy chunky guacamole
210 Quick guacamole
212 Classic garlic & lemon hummus
214 Creamy artisan hummus
216 Roasted garlic & red pepper hummus
218 Roasted lemon & turmeric hummus
220 Caramelized onion & balsamic hummus
222 Vibrant roasted beetroot hummus
224 Green pea, edamame & mint hummus
226 Sun-dried tomato & white bean dip
228 Muhammara: Turkish red pepper dip
230 Creamy cashew ranch dip
232 Chunky avocado mango salsa
234 Nectarine salsa
236 Two-minute chocolate almond spread
psst: click
the recipe
to go stra
ight there
!
__________________________________________________________________________________________________________________________________
Page 201 of 561
HERB & GARLIC TOFU & CASHEW CREAM CHEESE 
HERB & GARLIC TOFU

& CASHEW CREAM
“CHEESE"
__________________________________________________________________________________________________________________________________
Page 202 of 561
___________________________________ D I P S & S P R E A D S ____________________________________ 
HERB & GARLIC TOFU & CASHEW

CREAM “CHEESE”
________________________________________________________________________________________________
A Pick Up Limes YT
  favourite!
❥
YIELD TIME GF YT
2 cups 10 min*
______________________________________________________________________________________________
1 block (325 g) firm tofu 1. Using your hands, press the tofu over the sink to drain
¾ cup (115 g) raw cashews, some of the water (if you like a thicker spread, squeeze
soaked overnight out more water). Then dab dry using a clean dish cloth.
3 cloves garlic Add to a high speed blender with the cashews, lemon
4 Tbsp (60 mL) lemon juice (about juice, vinegar, garlic and spices. Blend until smooth,
½ large lemon) stopping to scrape down the sides as needed.
1 Tbsp (15 mL) apple cider vinegar 2. Place in an airtight container and fold in the herbs.
2 tsp (10 g) garlic powder 3. Once mixed, place in the fridge for up at least an hour to
2 tsp (10 g) onion powder set.
2 tsp (7 g) salt
½ tsp black pepper
NOTES
⅓ cup (8 g) chopped fresh chives *Not including over night soaking or refrigeration time.
⅓ cup (8 g) chopped fresh dill Storage: refrigerate in an airtight container for up to 4
3 tbsp (5 g) chopped fresh basil days.
Variations: use raw, blanched almonds instead of
cashews. Try adding sun-dried tomatoes, paprika
powder, or green onions!
Great for served on a bagel or toasted

bread with some sliced veggies for
breakfast, lunch, or enjoy as a veggie
dip.
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Page 203 of 561
GARDEN CHICKPEA DILL DIP 
GARDEN CHICKPEA
DILL DIP
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Page 204 of 561
_ _________________________________ D I P S & S P R E A D S ____________________________________ 
GARDEN CHICKPEA DILL DIP

________________________________________________________________________________________________
YT
4 15 min
______________________________________________________________________________________________
1 cup (200 g) cooked lentils 1. Add chickpeas to a large bowl and mash with a fork until
1 cup (240 g) cooked chickpeas all chickpeas are broken.
1 celery rib, finely chopped 2. Add the remaining ingredients to the bowl and mix,
1 small carrot, grated mashing slightly. Chill before serving, if possible, to
¼ red bell pepper, finely chopped enhance flavours. Enjoy as-is like a salad, or with crackers
¼ red onions, finely chopped and veggies, or spread onto a sandwich!
3 Tbsp (15 g) fresh dill, finely
chopped
3 Tbsp (45 mL) vegan mayo (or NOTES
tahini for a more earthy flavour)
Variations: all vegetables in this recipe are optional.
2 Tbsp (10 g) roasted sunflower
seeds Add or take away as you desire! But the dill is a must!
1 Tbsp lemon juice (about half a Speed-it-up: using canned chickpeas and lentils
lemon, juiced) speeds up the process.
1 pickle, finely chopped Storage: store in an airtight container in the fridge for
1 tsp (5 g) capers, chopped up to three days.
½ tsp Dijon mustard
¼ tsp salt
Black pepper
__________________________________________________________________________________________________________________________________
Page 205 of 561
BLACK & GREEN OLIVE TAPENADE  
BLACK & GREEN OLIVE

TAPENADE
__________________________________________________________________________________________________________________________________
Page 206 of 561
YT BLACK & GREEN
  YIELD
1½ cups
TIME
15 min
GF SF YT
OLIVE TAPENADE
________________________________________________________________________________________________
1 cup (100 g) Kalamata olives, 1. Finely mince the olives, sun-dried tomatoes, capers, garlic ,
pitted basil and walnuts.
1 cup (100 g) green olives, pitted 2. Add to a medium bowl, add remaining ingredients and toss
¼ cup (30 g) packed sun-dried to combine.
tomatoes, drained 3. Plate and garnish with fresh basil. You can enjoy
3 Tbsp (45 g) roasted walnuts immediately, but ideally cover and refrigerate to sit for 2
(optional) hours or overnight to allow flavours to meld.
2 cloves garlic
1 Tbsp (10 g) capers
1 Tbsp (15 mL) olive oil NOTES
1 Tbsp lemon juice (about half a Speed-it-up: you can use a food processor and pulse the
lemon, juiced)
ingredients to save time on mincing, but note it could turn
½ Tbsp (2 g) chopped fresh basil
out looking more like “mush” and won’t be as aesthetic to
1 tsp (4 g) dried oregano
present - but will still taste great.
to two weeks.
A divine dip on
its own, but eq
incredible in w ually
raps, on salad
s,
or in sandwich
es.
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Page 207 of 561
EASY CHUNKY GUACAMOLE 
EASY CHUNKY
GUACAMOLE
__________________________________________________________________________________________________________________________________
Page 208 of 561
YT EASY CHUNKY
GUACAMOLE
6 10 min
________________________________________________________________________________________________
3 medium ripe avocados 1. Add avocados, lime juice, crushed garlic and spices to a
1 lime, juiced large bowl and mash until well combined. Some chunks of
2 medium cloves garlic, crushed avocado can remain if you’d like.
1 tsp (4 g) ground cumin 2. Then gently stir in the onion, tomato and chives. Garnish
½ tsp chili powder (or substitute ¼ and serve with tortilla chips or fresh veggies, or enjoy in
tsp ground cayenne pepper) sandwiches or wraps.
½ tsp salt
NOTES
½ medium red onion, finely diced
2 medium tomatoes, chopped *Variations: you can substitute the chives for ¼ cup fresh
2 Tbsp (5 g) chives, chopped* coriander/cilantro leaves, chopped.
Optional Garnish to one day.
Fresh chives or coriander/cilantro
Lime slices
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Page 209 of 561
QUICK GUACAMOLE 
QUICK GUACAMOLE
__________________________________________________________________________________________________________________________________
Page 210 of 561
YT
QUICK GUACAMOLE
2 5 min
________________________________________________________________________________________________
1 ripe avocado 1. Mash all the ingredients together in a small bowl with a
1 lime, juiced fork.
3 cloves garlic, crushed 2. Serve on a taco bowl, tempeh tacos, burrito bowl, or with
½ red onion, diced tortilla chips.
1 tsp (4 g) cumin
½ tsp salt
NOTES
the fridge for up to a day.
Variations: make it spicy with a dash of sriracha, garam
masala or paprika powder, or add some diced fresh
tomatoes or cilantro.
__________________________________________________________________________________________________________________________________
Page 211 of 561
 
CLASSIC GARLIC & LEMON HUMMUS
CLASSIC GARLIC &

LEMON HUMMUS
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Page 212 of 561
___________________________________ D I P S & S P R E A D S ____________________________________ 
CLASSIC GARLIC & LEMON HUMMUS

________________________________________________________________________________________________
  YT
6 5 min
______________________________________________________________________________________________
1½ cups (250 g) cooked chickpeas 1. Place all ingredients except for the chickpeas in a food
(garbanzo beans)* processor and blend on high until well combined. Then
¼ cup (60 mL) water add the chickpeas and blend on high again, stopping
1 lemon, juiced (~3 Tbsp or 45 mL) occasionally to scrape the sides. Continue until the
2 Tbsp (30 mL) tahini** chickpeas are well blended and a smooth consistency is
1 Tbsp (15 mL) olive oil achieved.
2 cloves garlic 2. If you’d like the consistency to be creamier, add 1-2 Tbsp
½ tsp salt*** (15 - 30 mL) more tahini. If you’d like more zest, add more
lemon juice.
Optional Garnish 3. Plate, sprinkle on garnish, and serve.
Pomegranate seeds
Ground cumin or paprika
Chopped fresh parsley or basil
leaves NOTES
*If cooking from dry beans, this is about ¾ cup (150 g)
dry beans. If using canned chickpeas, this is usually the
This dip needs

amount in a 500 g can.
**If you’d like the consistency to be creamier, add 1 - 2
no introduction. Tbsp (15 - 30 mL) more tahini.
***If using canned chickpeas, be sure to rinse first.
Canned chickpeas are high in salt, so taste test and add
this salt at the end in the amount desired.
Variations: the options are endless. Add roasted garlic,
roasted lemon, or roasted bell peppers for more depth.
Add spices as desired, such as paprika, basil, or cumin
while blending to vary flavours. Get creative with this
one!
Speed-it-up: using canned chickpeas speeds up the
process.
up to one week.
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Page 213 of 561
 
CREAMY ARTISAN HUMMUS
CREAMY ARTISAN
HUMMUS
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Page 214 of 561
___________________________________ D I P S & S P R E A D S ____________________________________ 
CREAMY ARTISAN HUMMUS

________________________________________________________________________________________________
  YT
YIELD TIME GF NF YT
2 cups 10 min*
______________________________________________________________________________________________
2 cup (330 g) cooked chickpeas** 1. Place all ingredients in a food processor and blend on
2 cloves garlic high until well combined and creamy, stopping
1 lemon, juiced occasionally to scrape the sides.
¼ cup (40 g) sunflower seeds, 2. If you’d like the consistency to be creamier, add 1 - 2 Tbsp
soaked 2 hours or overnight more tahini. If you’d like more zest, add more lemon juice.
(optional)*** 3. Plate, sprinkle on garnish, and serve.
¼ cup (60 g) tahini
1 Tbsp (15 mL) water
1 Tbsp (15 mL) olive oil** NOTES
1 tsp (5 mL) balsamic vinegar**
1 tsp (5 mL) sodium-reduced soy
**If cooking beans from scratch, this is about 1 cup (200
sauce (sub to tamari if GF)**
g) dry chickpeas. If you are cooking your own chickpeas,
1 tsp (5 g) sambal (or other hot
add extra of the following liquids to achieve the same
chili paste)
creaminess as you would find when using canned or
½ tsp cumin powder
jarred chickpeas: 1 more Tbsp (15 mL) olive oil, 1 more
½ tsp paprika powder
tsp (5 mL) balsamic vinegar, and 1 more tsp (5 mL) soy
sauce. If using canned chickpeas, be sure to rinse first to
remove excess salt.
***If using sunflower seeds, you may need to add some
more liquid to thin out the hummus and make it more
creamy. We suggest an extra 1 - 2 tsp (5 - 10 mL) soy
sauce and 1 Tbsp (15 mL) water.
Variations: add additional spices if desired, such as
basil, while blending to vary flavours. Get creative with
this one!
process.
up to one week.
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Page 215 of 561
 
ROASTED GARLIC & RED PEPPER HUMMUS
ROASTED GARLIC &

RED PEPPER HUMMUS
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Page 216 of 561
___________________________________ D I P S & S P R E A D S ____________________________________ 
ROASTED GARLIC & RED PEPPER HUMMUS

________________________________________________________________________________________________
Pick Up Limes
  A YT
favourite!
❥
6 30 min
______________________________________________________________________________________________
2 large red bell peppers, seeds 1. Preheat the oven to 450°F (230°C). Coat the bell pepper
removed and garlic in the olive oil, place on foil or parchment
6 cloves garlic (about ½ bulb), peel paper, and cook in the oven until the garlic peel is lightly
attached browned and fragrant, and when the bell pepper has
1 tsp (5 mL) extra virgin olive oil developed some black/brown spots, about 25 minutes.
When cooked, remove the peel from the garlic cloves.
2 cups (330 g) cooked chickpeas 2. Place all ingredients in a food processor and blend on
(garbanzo beans)* high until well combined and creamy, stopping
3 Tbsp (45 mL) tahini** occasionally to scrape down the sides. Add more tahini if
1 lemon, juiced (~2 Tbsp or 30 mL) you like it creamier, more lemon if you like more zest, and
1 Tbsp (15 mL) water more water if you want the hummus to be thinner.
1 Tbsp (15 mL) extra virgin olive oil 3. Plate, garnish, serve with crackers, cut up vegetables, or
2 tsp (10 mL) balsamic vinegar enjoy in a wrap or sandwich.
½ tsp Cajun powder (optional)
½ tsp salt***
NOTES
Optional Garnish *If cooking from dry beans, this is about 1 cup (200 g) dry
beans. If using canned chickpeas, this is the amount in a
Roasted bell pepper, diced
500 g can.
Roasted chickpeas
Paprika powder
Tbsp (15 - 30 mL) more tahini.
Ground cumin
Variations: add spices as desired, such as basil or
cumin while blending to vary flavours. Get creative with
this one!
process.
up to one week.
__________________________________________________________________________________________________________________________________
Page 217 of 561
ROASTED LEMON TURMERIC HUMMUS 
ROASTED LEMON
TURMERIC HUMMUS
__________________________________________________________________________________________________________________________________
Page 218 of 561
___________________________________ D I P S & S P R E A D S ____________________________________ 
ROASTED LEMON TURMERIC HUMMUS

________________________________________________________________________________________________
  YT
6 15 min
______________________________________________________________________________________________
2 cups (330 g) cooked chickpeas* 1. Preheat the oven to 475°F (250°C). Cut the lemon in half
1 lemon, juiced (~2 Tbsp or 30 mL) crosswise and place cut-side up on a piece of foil or
2 cloves garlic parchment lined baking sheet. Bake for 10 minutes, until
¼ cup (60 mL) tahini tender and slightly golden. Allow to cool before extracting
¼ cup (60 mL) water the juice.
1 Tbsp (15 mL) olive oil 2. Place all ingredients in a food processor and blend on
½ tsp turmeric** high until a creamy consistency is achieved, stopping
¼ tsp curry powder (optional) occasionally to scrape down the sides once or twice.
¼ tsp salt*** 3. Plate, garnish, serve with crackers, cut up vegetables, or
enjoy in a wrap or sandwich.
Optional Garnish
Roasted cherry tomato halves
Roasted lemon slices NOTES
Turmeric powder
*If cooking from dry beans, this is about 1 cup (200 g) dry
Roasted pine nuts
beans. If using canned chickpeas, this is the amount in a
Dried basil or oregano
500 g can.
**If you’re new to using turmeric, start with ¼ tsp and add
more if desired. The taste can be strong if you’re not used
to it.
Variations: add spices as desired, such as cumin or
garam masala while blending to vary flavours - get
creative with this one! Add more tahini if you like your
hummus creamier, freshly squeezed lemon if you want
more zest, and 1 - 2 Tbsp (15 - 30 mL) extra water if you
want thinner hummus.
process.
up to one week.
__________________________________________________________________________________________________________________________________
Page 219 of 561
 
CARAMELIZED ONION & BALSAMIC HUMMUS
CARAMELIZED ONION
& BALSAMIC HUMMUS
__________________________________________________________________________________________________________________________________
Page 220 of 561
___________________________________ D I P S & S P R E A D S ____________________________________ 
CARAMELIZED ONION & BALSAMIC HUMMUS

________________________________________________________________________________________________
2 cups 30 min
______________________________________________________________________________________________
2 medium yellow onions, diced 1. Toss the onions in oil in a non-stick pan on high heat,
1 Tbsp (15 mL) olive oil stirring every 3 - 5 minutes. Add splashes of water to
prevent burning. Continue stirring and adding water as
2 cups (330 g) cooked chickpeas* needed until the onions are softened, a deep brown
2 cloves garlic colour, and sufficiently caramelized, about 20 minutes.
¼ cup (60 mL) tahini** Note: depending on your pot you made need to
¼ cup (60 mL) water reduce the heat to medium-high or medium, but this
1½ lemons, juiced will also increase the cooking time.
1 Tbsp (15 mL) balsamic vinegar 2. Place all ingredients except the chickpeas in a food
½ tsp paprika processor and blend on high, stopping occasionally to
¼ tsp cumin scrape down the sides. Then add the chickpeas and
¼ tsp salt*** blend again until a creamy consistency is achieved.
3. Garnish, serve with crackers, cut up vegetables, or enjoy
Optional Garnish in a wrap or sandwich.
Caramelized onions
Chickpeas
Paprika powder NOTES
Ground cumin *This is about 1 cup (200 g) dry beans, or the amount in
Fresh or dried herbs of choice a 500 g can. If using canned chickpeas, be sure to rinse
first. Canned chickpeas are high in salt, so taste test and
add this salt at the end in the amount desired.
Tbsp (15 - 30 mL) more tahini.
Variations: adjust to your preferences by adding more
balsamic vinegar, lemon juice, or cumin if desired. You
can also use roasted garlic (in this case use 4 - 6 cloves)
or cook the garlic with the onions in the last 5 minutes.
process. Also, using a food processor to chop the onions
significantly speeds up the preparation time and saves
you a lot of tears.
up to one week.
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Page 221 of 561
VIBRANT ROASTED BEETROOT HUMMUS 
VIBRANT ROASTED
BEETROOT HUMMUS
__________________________________________________________________________________________________________________________________
Page 222 of 561
___________________________________ D I P S & S P R E A D S ____________________________________ 
VIBRANT ROASTED BEETROOT HUMMUS

________________________________________________________________________________________________
  YT
YIELD TIME GF NF SF YT
1½ cups 50 min
______________________________________________________________________________________________
2 medium beetroots, peeled 1. Cut beets into ½ inch (1 cm) slices and lay on a
1½ cups (250 g) cooked parchment covered baking sheet. Roast in the oven at
chickpeas* 400°C (200°C) for 40 - 45 minutes, until fork tender. Set
¼ cup (60 mL) water aside to cool.
1 lemon, juiced 2. Add all ingredients to a food processor and blend until
2 Tbsp (30 mL) tahini preferred consistency. Scrap down the sides as needed. If
1 Tbsp (15 mL) olive oil you’d like the consistency to be creamier, add 1 - 2 Tbsp
2 cloves garlic (15 - 30 mL) more tahini. If you’d like more zest, add more
½ tsp salt**  lemon juice.
3. Plate, sprinkle on garnish, serve and enjoy!
Optional Garnish
Avocado
Lemon slices
NOTES
Regular or black sesame seeds 
Sprouts *If cooking from dry beans, this is about ¾ cup (150 g)
Drizzle of olive oil dry beans. If using canned chickpeas**, this is the
amount in a 400 g can.
**If using canned chickpeas, be sure to rinse first.
the salt at the end in the amount desired.
cumin while blending to vary flavours. Get creative with
this one!
Speed-it-up: using canned chickpeas** speeds up the
process. Roast the beets ahead of time, store them in
the fridge and toss them into the blender when you want
to whip up a batch of this hummus!
up to one week.
__________________________________________________________________________________________________________________________________
Page 223 of 561
 
GREEN PEA, EDAMAME & MINT HUMMUS
GREEN PEA, EDAMAME

& MINT HUMMUS
__________________________________________________________________________________________________________________________________
Page 224 of 561
___________________________________ D I P S & S P R E A D S ____________________________________ 
GREEN PEA, EDAMAME & MINT HUMMUS

________________________________________________________________________________________________
  YT
YIELD TIME GF NF YT
1½ cups 15 min
______________________________________________________________________________________________
1 cup (165 g) frozen peas 1. Cook the peas and edamame in a saucepan of boiling
1 cup (155 g) frozen edamame water for 3 minutes, or according to package directions,
3 Tbsp (45 mL) water then drain.
3 Tbsp (45 mL) tahini 2. Place all ingredients in a food processor and blend on
1 Tbsp (15 mL) olive oil high until it becomes as creamy as you’d like, stopping to
½ lemon, juiced scrape down the sides as needed.
2 cloves of garlic 3. If you would like the consistency to be creamier, add 1 - 2
1 tsp (4 g) ground cumin Tbsp (15 - 30 mL) more tahini, or if you would like more
½ tsp salt zest, add more lemon juice.
10 mint leaves (adjust as 4. Plate, sprinkle on garnish, serve, and enjoy!
preferred)
 
NOTES
Optional Garnish  Speed-it-up: we tried blending the edamame and peas
Radishes  from frozen, without boiling them, and it worked out just
Sprouts  as well. Cooking them can help with their digestion, so
Chili pepper flakes  that is our preferred method, but if you are short on
Regular or black sesame seeds time, just blend away.
Toasted pine nuts Storage: store in an airtight container in the fridge for
up to one week.
__________________________________________________________________________________________________________________________________
Page 225 of 561
SUN-DRIED TOMATO & WHITE BEAN DIP 
SUN-DRIED TOMATO &

WHITE BEAN DIP
__________________________________________________________________________________________________________________________________
Page 226 of 561
___________________________________ D I P S & S P R E A D S ____________________________________ 
SUN-DRIED TOMATO & WHITE BEAN DIP

________________________________________________________________________________________________
  YT
2 cups 20 min
______________________________________________________________________________________________
1 tsp (5 mL) olive oil 1. Add the oil and onion to a pan on high heat. Sauté until
1 medium red onion, minced the onions become soft and start to brown, about 5
2 cloves garlic, minced minutes. Then add the garlic and continue to sauté until
fragrant and the onions have lightly caramelized, about 3
2 cups (360 g) cooked white - 5 more minutes. Add splashes of water as needed to
kidney beans (cannellini beans)* deglaze and prevent burning throughout.
¼ cup (25 g) sun-dried tomatoes, 2. Add the cooked onion, garlic, and all remaining
drained (if packed in oil) ingredients to a food processor, excluding the chives, and
1 lemon, juiced blend until well combined. Some chunks can remain if
1 Tbsp (5 g) nutritional yeast you’d like a bit more texture. Then stir in the chives by
1 tsp (5 mL) balsamic vinegar hand.
Salt & pepper, to taste 3. You can serve and enjoy immediately, but if able cover
and allow to sit in the fridge for 2 hours or overnight to
2 Tbsp chopped fresh chives allow the flavours to meld. Serve as a dip with crackers,
toasted bread and fresh veggies, or enjoy as a spread in
Optional Garnish sandwiches and wraps!
Fresh chives
Lemon slices
Sun-dried tomatoes NOTES
*If cooking from dry, this is about 1 cup (225 g) dry
beans. If using canned, this is the amount in a 500 g can.
Speed-it-up: using canned beans speeds up the
process.
up to one 4 days.
__________________________________________________________________________________________________________________________________
Page 227 of 561
MUHAMMARA
TURKISH ROASTED RED PEPPER & WALNUT DIP 
MUHAMMARA
TURKISH ROASTED
RED PEPPER &
WALNUT DIP
__________________________________________________________________________________________________________________________________
Page 228 of 561
___________________________________ D I P S & S P R E A D S ____________________________________ 
MUHAMMARA: TURKISH ROASTED RED

PEPPER AND WALNUT DIP
________________________________________________________________________________________________
1½ cups 25 min
______________________________________________________________________________________________
2 medium red bell peppers, 1. Preheat the oven to 450°F (230°C). Toss the bell peppers
halved, seeded in 1 tsp (5 mL) olive oil and place on aluminum foil on a
1 tsp (5 mL) olive oil baking sheet and roast until slightly charred, about 20 -
25 minutes. Rotate on occasion for even cooking. When 6
½ cup (60 g) raw walnuts minutes remain, add the raw walnuts so they become
¼ cup (35 g) fresh pomegranate lightly toasted. Stir at halfway point.
seeds* 2. Remove from the oven and allow to cool. Once cooled,
1 Tbsp (15 mL) olive oil pull off the skin from the bell peppers.
1 Tbsp (15 mL) lemon juice, from ~ 3. Place all the ingredients, except for the walnuts, in a food
¼ large lemon processor and blend until smooth and well-combined.
1 clove garlic Then add the walnuts last and blend only momentarily so
⅔ cup (90 g) breadcrumbs** the walnuts are coarsely chopped to give the dip some
2 tsp (10 mL) agave syrup, or texture.
substitute maple syrup 4. Taste test and add more cayenne or chili to your desired
1 tsp (5 g) ground cumin level of spice.
½ tsp salt
¼ tsp ground cayenne pepper or
chili flakes, or more to taste
NOTES
Optional Garnish
*Traditionally muharammara calls for pomegranate
Pomegranate seeds molasses. If you have this on hand, add 2 tsp (10 mL) in
Lemon slices place of the fresh pomegranate seeds.
Toasted pita bread **You can substitute the breadcrumbs for cooked
couscous or quinoa.
Speed-it-up: purchasing a jar of roasted bell peppers
or pre-roasted walnuts will quicken the cooking time.
up to one week.
__________________________________________________________________________________________________________________________________
Page 229 of 561
CREAMY CASHEW RANCH DIP 
CREAMY CASHEW
RANCH DIP
__________________________________________________________________________________________________________________________________
Page 230 of 561
YT CREAMY CASHEW
  YIELD TIME GF SF YT RANCH DIP
¾ cup 5 min*
________________________________________________________________________________________________
½ cup (65 g) raw cashews, 1. In a blender, combine all the ingredients and mix until
soaked** smooth and creamy, scraping down the sides as needed.
½ cup (125 mL) unsweetened 2. Transfer to a bowl and serve.
plant-based milk
½ lemon, juiced NOTES
1 Tbsp (15 g) Ranch Mix
2 tsp (10 mL) apple cider vinegar **if unable to soak cashews for at least a couple hours, a
"cheat" is to soak them in some boiling water for as long
as you can, even if just a few minutes. This is to soften
the cashews, but when soaking longer it also helps our
bodies absorb more nutrients.
up to 4 days.
__________________________________________________________________________________________________________________________________
Page 231 of 561
CHUNKY AVOCADO MANGO SALSA 
CHUNKY AVOCADO
MANGO SALSA
__________________________________________________________________________________________________________________________________
Page 232 of 561
CHUNKY AVOCADO
  YIELD TIME GF NF SF MANGO SALSA
3 cups 5 min
________________________________________________________________________________________________
1 avocado, cubed Place all ingredients in a bowl, toss, serve, enjoy!
1 large mango (or 2 small), cubed
2 medium tomatoes, cubed
½ lime, juiced
¼ cup (15 g) cilantro, diced
½ medium red onion, diced
__________________________________________________________________________________________________________________________________
Page 233 of 561
NECTARINE SALSA 
NECTARINE SALSA
__________________________________________________________________________________________________________________________________
Page 234 of 561
NECTARINE SALSA
3 cups 10 min
________________________________________________________________________________________________
4 ripe nectarines 1. Dice the nectarines, tomato, bell pepper, and onion and
1 medium-sized tomato add to a medium-sized bowl.
1 red bell pepper 2. Add the lime juice, cilantro and mint and stir to combine.
1 small red onion 3. Add a pinch of salt and pepper, if preferred, and enjoy!
½ lime, juiced Serve with tortilla crisps or corn chips, or use as a topping
2 Tbsp fresh cilantro for tacos, burrito bowls or on sandwiches.
2 Tbsp fresh mint
Salt and ground black pepper to
NOTES
taste
Variations: use peaches instead of nectarines, add in
some diced apples or pear, pomegranate seeds,
avocado, or watermelon. For a spicy kick, add in
a jalapeño pepper.
up to 4 days.
Bonus recipe: Make your own tortilla chips by cutting
whole wheat tortilla wraps into wedges, lightly coating
with a bit of oil and sprinkling with desired spices (we
used an Italian mix and paprika powder). Bake at 390°F
(180°C) for 4 - 6 minutes, turning once to ensure
even crispiness.
__________________________________________________________________________________________________________________________________
Page 235 of 561
TWO-MINUTE CHOCOLATE ALMOND SPREAD 
TWO-MINUTE
CHOCOLATE ALMOND
SPREAD
__________________________________________________________________________________________________________________________________
Page 236 of 561
YT TWO-MINUTE CHOCOLATE
  YIELD TIME GF SF YT ALMOND SPREAD
½ cup 2 min
________________________________________________________________________________________________
½ cup (125 mL) almond butter 1. Mix all the ingredients together in a small bowl.
2 Tbsp (15 g) cocoa or cacao 2. Transfer to an airtight container and enjoy!
powder
2 Tbsp (25 mL) unsweetened NOTES
plant-based milk
up to one week.
Variations: try using different nut butters, add in
cinnamon or shredded coconut.
__________________________________________________________________________________________________________________________________
Page 237 of 561
 
Soups: a hug in a bowl.
One of the best things to batch make and freeze… you’ll

thank yourself later.
__________________________________________________________________________________________________________________________________
Page 238 of 561
Com   forting Soups Index
Comforting
Soups Index
page recipe
240 Homemade croutons
242 White asparagus & potato soup
244 Glorified miso soup
246 Thai red curry noodle soup with crispy tofu
248 One-pot lasagna soup
250 Coconut paprika zucchini soup
252 Curry lentil soup
254 Vegan pho: Vietnamese noodle soup
258 Heirloom beetroot & sweet potato soup
260 Curried carrot & quinoa soup
262 Coconut curry cream of squash soup with
spiced lentil croutons
266 Cream of mushroom & potato soup
268 Sweet potato & zucchini soup
270 Turkish red lentil soup
272 Sweet potato spiced chilli
274 Borscht soup
276 Creamy peanut butter curry soup
278 Garden green pea soup
280 Veggie lentil soup
282 Roasted vegetable harvest soup
__________________________________________________________________________________________________________________________________
Page 239 of 561
CRISPY HOMEMADE CROUTONS 
CRISPY HOMEMADE
CROUTONS
__________________________________________________________________________________________________________________________________
Page 240 of 561
YT CRISPY HOMEMADE
  YIELD
2 cups
TIME
10 min
GF NF SF YT
CROUTONS
________________________________________________________________________________________________
4 slices of bread (GF if desired) 1. Slice the bread into 1 cm cubes.
2 Tbsp (30 mL) olive oil 2. Pan-fried version: heat the oil in a large frying pan on
1 tsp (4 g) each of: garlic powder, high heat. Add the bread cubes and all the spices.
onion powder, Italian spice mix, 3. Pan fry for 4-5 minutes, stirring often, until the croutons
and paprika powder are golden and crispy.
4. Oven-baked version: pre-heat the oven to 400°F
(200°C). Toss the bread cubes, oil and spices together in
bowl and place on a parchment-lined baking sheet.
5. Bake for 5-7 minutes, mixing once or twice during the
p to the
Takes any sou
baking time, until the croutons are golden.
t level of del iciousness.

nex NOTES
Storage: keep in an air-tight container for up to 3 days.
Variations: use other spices like curry, cumin, and
turmeric, or try with our Mexican or Ranch mix.
__________________________________________________________________________________________________________________________________
Page 241 of 561
WHITE ASPARAGUS & POTATO SOUP  
WHITE ASPARAGUS &

POTATO SOUP
__________________________________________________________________________________________________________________________________
Page 242 of 561
_________________________________________ SOUPS ________________________________________ 
WHITE ASPARAGUS & POTATO SOUP

________________________________________________________________________________________________
 
3-4 25 min
______________________________________________________________________________________________
5 cups (700 g) fresh white 1. Wash the asparagus and peel the outer layer with a
asparagus potato peeler. Trim off the ends to remove any dried,
woody bits.
1 onion, chopped 2. Place the asparagus in a large pot on medium-high heat,
2 tsp (10 mL) olive oil with 2 cups (500 mL) of water; steam for 8 - 10 minutes.
3 cloves garlic, minced 3. Once steamed, transfer the asparagus to a plate and
2 medium-sized potatoes, reserve the steaming liquid in a separate cup.
chopped into small chunks 4. Return the empty pot to the burner, add the oil and
2 vegetable boullion cubes onions, sautéing for 2 - 3 minutes until the onions are soft
1 tsp (5 g) paprika powder and golden. Add splashes of the reserved water to
(optional) deglaze the pot as needed.
Salt and pepper to taste 5. Add the garlic and sauté for another minute,
until fragrant. Then add the potatoes, bullion cubes,
Optional Garnishes paprika powder and remaining reserved water. Add
Roasted hazelnuts enough extra water to make 4 cups (1 L). Bring to a boil
Fried onions then reduce to simmer for 10 - 15 minutes.
Fresh chives 6. While you are waiting for the potatoes to boil, cut the tips
from the asparagus, to reserve as garnish. Cut the stalks
into 2 - 3 pieces and add to the pot after it has boiled, and
you have turned it down to a simmer.
7. Once the potatoes are soft enough to poke through with
a fork, remove the soup from the heat and use a hand
blender to puree the soup.
8. Serve with crushed roasted hazelnuts, fresh chives, a
drizzle of olive oil and a sprinkle of fried onions.
NOTES
Variations: add spices as desired, such as basil or cumin
while blending to vary flavours. Get creative with this one!
to four days. Store in an airtight container in the freezer for
up to 2 months.
__________________________________________________________________________________________________________________________________
Page 243 of 561
GLORIFIED MISO SOUP 
GLORIFIED MISO SOUP
__________________________________________________________________________________________________________________________________
Page 244 of 561
_________________________________________ SOUPS ________________________________________ 
GLORIFIED MISO SOUP

________________________________________________________________________________________________
  YT
1 10 min
______________________________________________________________________________________________
1 block (50 g) quick-cooking 1. Layer your soup ingredients in a mason jar**, or other
noodles* (GF if desired) heat-proof container. Noodles should go at the bottom,
2 Tbsp (30 mL) miso paste followed by the miso and bouillon cube, then tofu, green
½ vegetable bullion cube onion, and lastly the mushrooms and spinach to fill the
¼ block (60 g) tofu, cut into 1 inch container.
(2 cm) cubes 2. Keep in the fridge until ready to eat.
3 medium mushrooms, sliced 3. When ready to eat, carefully pour boiling water into your
1 green onion, thinly sliced container**, or transfer the contents into a bowl and
1 small handful spinach pour the water on top to cover.
Sambal or other hot chili paste to 4. Add a cover, let sit for about 3 - 5 minutes or until the
garnish (optional) noodles are cooked to your liking. Top with hot sauce (if
using) and enjoy!
NOTES
*No instant noodles? Use regular leftover pasta, or cook
regular noodles until al dente. The boiling water will re-
heat the noodles when added.
**Important note: mason jars can get very hot, so be
sure to handle appropriately. If the glass jar is cold, it can
also crack on contact with hot water. Either add a small
splash of hot water to the jar first and swirl around before
adding the rest, or as mentioned above, transfer to a bowl
before adding hot water.
If you have extra time: pan-fry the tofu in a bit of
coconut oil to crisp up the sides or sauté a clove of garlic
with the green onion for 1 - 2 minutes, cool and add to
the container.
the fridge for up to two days if no water has been added.
Variations: add in things like bean sprouts, julienned
carrots, red peppers, or edamame beans for more bulk
and veg!
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Page 245 of 561
THAI RED CURRY
 
THAI RED CURRY NOODLE SOUP WITH CRISPY TOFU
NOODLE SOUP WITH

CRISPY TOFU
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_________________________________________ SOUPS ________________________________________ 
THAI RED CURRY NOODLE SOUP

WITH CRISPY TOFU
________________________________________________________________________________________________
es
A Pick Up Lim YT
 
favourite!
❥
2-3 15 min
______________________________________________________________________________________________
INGREDIENTS
DIRECTIONS
1 Tbsp (15 mL) coconut oil
1 package (250 g) extra-firm tofu, 1. Add coconut oil and tofu to a non-stick pan on medium
cubed heat. Try to not flip the tofu too soon, as it'll break apart
this way. Just let it sit, and when the tofu "let's go" of the
1 tsp (5 mL) oil pan on its own with a gentle push of your spatula, then
3 cloves garlic, minced you can flip it.
1 thumb-sized piece of fresh 2. Meanwhile, to a large pot on high heat, add oil, garlic and
ginger, peeled, minced ginger. Let cook for 2 minutes, adding a splash of water
3 Tbsp (45 mL) Thai red curry as needed to deglaze the pan. Then add the red curry
paste* paste and cook for 1 minute more, stirring throughout. All
the while, flip the tofu as needed, and when it’s cooked to
2 vegetable bouillon cubes your liking, set aside.
2½ cups (625 mL) boiling water 3. To the large pot, add the bouillon cubes, boiling water,
1 red bell pepper, thinly sliced, coconut milk, bell pepper, soy sauce and sambal, partially
halved cover and let simmer for 5 minutes, then add the noodles
1 can (400 mL) coconut milk and Asian greens and let simmer for 3 more minutes.
2 Tbsp (30 mL) sodium-reduced Add in the tofu, serve, garnish.
soy sauce (sub to tamari if GF)
2 tsp (10 mL) sambal oelek chili
paste or substitute other mild NOTES
hot sauce (optional) *If vegan, make sure to check the ingredient list of the
curry paste to make sure it is free of fish sauce.
125 g (5 oz) instant noodles** (GF **If you don't have instant noodles that cook within 3
if desired) minutes, cook the noodles in a separate sauce pan first,
2 small bok choy heads, washed and then add it to the coconut broth at the end.
and ends trimmed (or substitute Variations: add any other veggies you enjoy, like diced
other Asian green of choice) mushrooms, sliced carrots, or broccoli! Mix up the
vegetables by using carrots, snap peas, spinach, or
Optional Garnish mushrooms. Swap out the tofu for tempeh or mock
Sliced green onions chicken. Top with crushed roasted cashews or peanuts.
Fresh basil leaves or cilantro Storage: best enjoyed immediately. Otherwise, keep in
Lime wedges an airtight container in the fridge for up to 2 days.
Sliced red chilli
__________________________________________________________________________________________________________________________________
Page 247 of 561
ONE-POT LASAGNA SOUP 
ONE-POT LASAGNA
SOUP
__________________________________________________________________________________________________________________________________
Page 248 of 561
_________________________________________ SOUPS ________________________________________ 
ONE-POT LASAGNA SOUP

________________________________________________________________________________________________
  YT
4-5 35 min
______________________________________________________________________________________________
2 tsp (10 mL) olive oil 1. Heat the oil in a large pot over medium heat. Add the
1 yellow onion, diced onion and sauté until lightly golden, about 5 minutes,
3 cloves garlic, minced adding a splash of water as needed to deglaze the pan.
2 Tbsp (30 mL) tomato paste Add garlic, tomato paste, bullion cubes and spices and
2 vegetable boullion cubes cook for an additional 1 - 2 minutes.
1 tsp (4 g) Italian seasoning 2. Add the mushrooms and soy veggie ground, cooking until
1 tsp (4 g) dried oregano much of the moisture from the mushrooms evaporates,
1 tsp (4 g) onion powder about 5 minutes.
½ tsp dried thyme leaves 3. Add the diced tomatoes, and 2 cans of water (rinsing out
¼ tsp salt each of the tomato cans), and balsamic vinegar. Bring to a
¼ tsp black pepper boil then add the noodles. Cook for 8 - 10 minutes or
until the noodles are tender. Stir in the spinach at the
1 package (200 g) soy veggie very end and remove from heat. Top with fresh basil and
ground* serve.
2 cups (250 g) cremini
mushrooms, diced
2 cans (800 g) diced tomatoes, NOTES
with juice
*Variations: substitute the veggie grounds for ¾ cup
2 tsp (10 mL) balsamic vinegar
(55 g) cooked brown lentils. Add in carrots, red peppers,
8 - 10 uncooked lasagna noodles, green beans, or peas.
broken into bite sized pieces (GF Storage: store in an airtight container in the fridge for
if desired) up to 4 days.
2 cups (100 g) fresh spinach
__________________________________________________________________________________________________________________________________
Page 249 of 561
COCONUT PAPRIKA ZUCCHINI SOUP 
COCONUT PAPRIKA
ZUCCHINI SOUP
__________________________________________________________________________________________________________________________________
Page 250 of 561
_________________________________________ SOUPS ________________________________________ 
COCONUT PAPRIKA ZUCCHINI SOUP

________________________________________________________________________________________________
A Pick Up Limes YT
 
favourite!
❥
4-6 35 min
______________________________________________________________________________________________
1 tsp (5 mL) sunflower oil 1. Heat the oil in a large soup pot over medium-high heat.
2 yellow onions, roughly diced Add onions and sauté until lightly brown and soft, about 5
2 cloves garlic, crushed minutes. Add splashes of water as needed to deglaze the
2 cups (500 mL) water pan and prevent burning and sticking. Add crushed garlic
2 vegetable boullion cubes and bouillon cubes and stir until the cubes have
1 zucchini, roughly chopped dissolved and the garlic is fragrant - about 1 - 2 minutes.
3 bell peppers, roughly chopped 2. Add zucchini, bell peppers, coriander, and sun-dried
1 tsp (5 g) ground coriander paprika to the pot and sauté for 4 - 5 minutes. Add the
¼ cup (60 g) sun-dried paprika remaining water.
(bell peppers) in oil 3. Bring everything to a boil, then reduce heat to low, and
1 can (400 mL) full-fat coconut simmer with lid partially covered for 10 - 15 minutes.
milk 4. Add the coconut milk and cook for another 3 - 5 minutes,
then blend the soup with an immersion blender until
creamy. Garnish and enjoy!
NOTES
Garnishing: top with crunchy croutons, rustic bread,
fried onions, black sesame seeds, roasted chickpeas.
fresh thyme or basil or a swirl of olive oil or coconut
cream.
Storage: keep in an airtight container for up to 4 days,
or in the freezer for up to 2 months.
Leftovers: this is a great batch cooking recipe. Prepare
more than you need and freeze some for later. This
recipe also works great for whenever you find yourself
with vegetables that are nearing the end of their shelf life.
Variations: use roasted red peppers in water instead of
sun-dried paprika in oil, low-fat coconut milk, or cumin
instead of coriander powder. Feel free to add in other
vegetables or different types to this soup. You really can’t
go wrong.
__________________________________________________________________________________________________________________________________
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CURRY LENTIL SOUP  
CURRY LENTIL SOUP
__________________________________________________________________________________________________________________________________
Page 252 of 561
_________________________________________ SOUPS ________________________________________ 
CURRY LENTIL SOUP

________________________________________________________________________________________________
 
SERVINGS TIME GF NF
6-8 35 min
______________________________________________________________________________________________
1 cup (200 g) red lentils 1. Soak lentils in warm water while dicing the onions.
2. Sauté the onions in a pot on high heat with oil until
1 medium yellow onion, diced golden and lightly browned, about 5 minutes, stirring on
1 tsp (5 mL) olive oil occasion. Add splashes of water as needed to deglaze the
2 cloves garlic, crushed pan and to prevent from burning. Then add garlic and
sauté for another 2 minutes.
5 cups (1¼ L) water 3. Add water, bouillon cube, potatoes and spices, partially
1 vegetable bouillon cube cover with lid, bring to boil and reduce to a simmer,
3 medium potatoes, cut into 1 cm cooking for 5 minutes. While this cooks, cut the carrot
chunks and zucchini.
1 tsp (4 g) garam masala 4. Add the lentils, carrots, zucchini and soy sauce, bring to
1 tsp (4 g) curry powder boil, then reduce to a simmer with lid partially covered for
1 tsp (4 g) paprika powder 10 minutes. Serve while hot and enjoy!
½ tsp ground coriander

1 large carrot, cut into 1 cm NOTES
chunks
1 medium zucchini, cut into 1 cm Variations: switch it up by adding any spices you
chunks desire, such as cumin or five spice. Add any veggies you
2 tsp (10 mL) sodium-reduced soy enjoy too, like broccoli, mushroom, cauliflower or
sauce spinach.
Texture: If you want to thicken the liquid base and give
Optional Garnish the texture a thicker and "creamier" texture, you
Fresh cilantro can immersion blend the soup until it reaches the
Sambal or other hot chili paste texture you like.
Batch cook: I like to batch make soup recipes and
freeze for quick and comforting soups whenever I’m in a
rush or have no fresh veggies on hand.
up to three days; in the freezer for up to one month.  
__________________________________________________________________________________________________________________________________
Page 253 of 561
 
VEGAN PHO
VEGAN PHO
__________________________________________________________________________________________________________________________________
Page 254 of 561
_________________________________________ SOUPS ________________________________________ 
VEGAN PHO: VIETNAMESE NOODLE SOUP

________________________________________________________________________________________________
  YT
2-3 45 min
______________________________________________________________________________________________
1 yellow onion, peeled, cut into 1. Place the onion through star anise in a medium pot on
large chunks high heat and dry roast until fragrant, about 2 minutes,
2 shallots, peeled, cut in half stirring throughout.
2 cloves garlic, cut in half 2. Then add 1 tsp (5 mL) oil and continue to sauté for
2”/5 cm chunk ginger, peeled, cut another 60 seconds before adding 5 cups (1¼ L) water
in half and crushing in one vegetable bouillon cube. Bring to a
1 cinnamon stick, cut in half boil, then reduce to a simmer for 25 minutes to allow the
½ tsp whole peppercorns flavours to meld, partly covered.
6 whole cloves 3. Prepare the tofu by heating oil in a non-stick pan on high
3 star anise heat, and sprinkle salt to evenly distribute. Then add the
sliced tofu to the pan, decrease the heat the heat to
1 tsp (5 mL) vegetable oil medium-high and do not disturb until golden, about 5 - 8
1 vegetable bouillon cube minutes. Then flip and allow other side to cook; again, do
not disturb until golden, about 5 minutes. Remove from
2 Tbsp (30 mL) sodium-reduced heat and set aside.
soy sauce (sub to tamari if GF) 4. Add a strainer to the top of a large pot on medium-high
1 tsp (5 mL) rice vinegar (optional) heat and drain the broth from step #2, straining out the
1 carrot, thinly sliced onions, garlic, ginger and spices. To this broth, add the
½ head broccoli, cut into florets soy sauce through mushrooms, and partly cover, allowing
10 medium mushrooms, sliced to simmer for about 5 minutes.
5. While the veggies cook, add the rice noodles to a small
6 oz (170 g) rice noodles pot on high heat and cover with boiling water. Allow to
cook until al dente, about 1 minute. Drain and set aside.
Tofu Strips 6. To prepare the noodle bowl, simply divide the noodles
1 block (350 g) firm tofu, thinly between the bowls, ladle veggies and broth on top, add
sliced the cooked tofu and load the bowl full with all the garnish.
½ Tbsp (7 mL) vegetable oil My favourites are the fresh basil, hoisin sauce, bean
1 tsp (5 g) salt sprouts and chili sauce. Serve immediately and enjoy
while hot!
y meal.
A slurp-worth
Ingredients continued on next
page…
__________________________________________________________________________________________________________________________________
Page 255 of 561
_________________________________________ SOUPS ________________________________________ 
VEGAN PHO CONTINUED

________________________________________________________________________________________________
Optional Garnish   NOTES

  (But Highly Recommended) Variations: add any other veggies like bok choy,
Fresh basil edamame beans, shiitake mushrooms, fresh cilantro,
Bean sprouts crispy onion flakes, etc.
Sliced green onions/scallions Speed-it-up: using edamame as your plant-based
Sliced jalapeño peppers protein saves time compared to making your own tofu. If
Sliced radish doing this, add at the same time you add the carrots to
Lime slices the pot.
Hoisin sauce Storage: best to enjoy immediately. Leftovers can be
Chili paste or Sriracha hot sauce
stored for up to one day and reheated before serving.
__________________________________________________________________________________________________________________________________
Page 256 of 561
 
If I can be honest, the first time I tried Pho, I

wasn't a fan. Now I’m in love. What made the
difference?
The garnish.
You don’t need to use it all, but try not to skip the
garnishes. My favourite add-ins are fresh basil, hoisin
sauce, and hot sauce.
__________________________________________________________________________________________________________________________________
Page 257 of 561
HEIRLOOM BEETROOT & SWEET POTATO SOUP 
HEIRLOOM BEETROOT &

SWEET POTATO SOUP
__________________________________________________________________________________________________________________________________
Page 258 of 561
_________________________________________ SOUPS ________________________________________ 
HEIRLOOM BEETROOT &

SWEET POTATO SOUP
________________________________________________________________________________________________
  YT
4-6 40 min
______________________________________________________________________________________________
1 tsp (5 mL) olive oil 1. Add the oil and onions to a large pot on high heat, stirring
2 medium yellow onions, on occasion until the onions caramelize, about 5 - 7
chopped minutes. Add splashes of water as needed to deglaze the
2 cloves garlic, crushed pan.
2 medium beetroots, peeled, cut 2. Once caramelized, add the garlic and stir until golden,
in 1 cm chunks about 2 minutes.
3 medium sweet potatoes, 3. Add 2 cups (500 mL) of water and all the remaining
peeled, cut into 1 cm ingredients to the pot, except for the coconut milk, and
chunks bring to a boil, then reduce to a simmer with a lid partially
1 vegetable bouillon cube covering.
1 tsp (4 g) cumin powder 4. Once the potatoes and beetroots are soft, about 15
½ tsp paprika powder minutes, puree completely using an immersion blender
1 can (400 mL) full-fat coconut or standing blender. Turn the heat to low, to prevent
milk splatter, add the coconut milk and stir to combine, and
place the lid on the pot to allow the soup to warm back
Optional Garnish up, about 2 minutes. Serve while hot!
Pumpkin seeds
Coconut milk to drizzle
Fresh herbs of choice
Baked beet chips NOTES
up to four days. Store in an airtight container in the
freezer for up to two months.
Variations: if you really love beets, this soup can
handle more. The original recipe gives a nice hint of beet
flavour, but I usually use 3 - 4, depending on the size, for
a more earthy taste and bright colour.
Creamy + comforting.
__________________________________________________________________________________________________________________________________
Page 259 of 561
CURRIED CARROT & QUINOA SOUP 
CURRIED CARROT &

QUINOA SOUP
__________________________________________________________________________________________________________________________________
Page 260 of 561
_________________________________________ SOUPS ________________________________________ 
CURRIED CARROT & QUINOA SOUP

________________________________________________________________________________________________
 
4 40 min
______________________________________________________________________________________________
2 tsp (10 mL) olive oil 1. In a large pot on high heat, cook the onion in oil. Add
1 large yellow onion, diced splashes of water as needed to avoid burning. Repeat,
2 large cloves garlic, crushed adding water and stirring until the onions are lightly
1½ vegetable bouillon cubes caramelize, about 15 minutes.
4 cups (1 L) water 2. Add the crushed garlic and cook while stirring until lightly
3 medium carrots, coarsely golden, about a minute. Then add the remaining
chopped* ingredients, except the dry quinoa, bring to a boil, and
2 medium potatoes, coarsely reduce to a simmer. Cook uncovered until the potatoes
chopped* are cooked, about 20 minutes.
1 tsp (4 g) curry powder 3. In a separate small pot, bring the quinoa and water to a
½ tsp garam masala boil, then reduce to a simmer and cook uncovered until
½ tsp ground turmeric quinoa is cooked, about 15 minutes.
¼ tsp allspice (optional) 4. Using an immersion blender, puree the soup to the
desired consistency. If using a blender, I recommend
½ cup (90 g) dry quinoa* blending half. Remove the pot from the heat to avoid
1 cup (250 mL) water splatter after the soup has been pureed. Stir in the
quinoa or use it as a garnish on top.
Optional Garnish
Raw or roasted carrots
Quinoa NOTES
Fresh or dried herbs of your *Speed-it-up: using a food processor to coarsely chop
choice
the carrots and potatoes saves lots of time on
Caramelized onions (not
preparation. They don’t have to be cut perfectly, given half
pictured)
will be pureed anyway. If you don’t want to cook the
quinoa separately, you can add the dry quinoa and 1 cup
water (250 mL) to the soup about 5 minutes after adding
the potatoes and carrots. Cooking it this way means
some of the quinoa will be pureed also, which is okay!
Leftovers: batch cook this soup and freeze for a quick
soup on demand.
up to four days. Store in an airtight container in the
freezer for up to 2 months.
__________________________________________________________________________________________________________________________________
Page 261 of 561
COCONUT CURRY CREAM OF SQUASH SOUP S 
COCONUT CURRY
CREAM OF SQUASH
SOUP WITH SPICED
LENTIL CROUTONS
__________________________________________________________________________________________________________________________________
Page 262 of 561
_________________________________________ SOUPS ________________________________________ 
COCONUT CURRY CREAM OF SQUASH SOUP

WITH SPICED LENTIL CROUTONS
________________________________________________________________________________________________
 
6 55 min
______________________________________________________________________________________________
1 medium butternut squash 1. Preheat the oven to 350°F (180°C). While preheating,
1 tsp (5 mL) olive oil rinse and then soak* the dry lentils in hot water, set
2 medium yellow onions, diced aside.
3 cloves garlic, chopped 2. Carefully cut your butternut squash lengthwise and
1 carrot, chopped remove the seeds. Poke holes throughout with a fork.
1 vegetable bouillon cube Place on a cookie sheet and bake in the oven to soften
½ Tbsp (8 g) curry powder enough so we can more easily remove the skin, about 20
¼ tsp ground turmeric minutes.
¼ tsp garam masala 3. If cooking lentils from dry, begin to cook them now by
¾ can (300 mL) full-fat coconut draining the soaking water and adding the lentils plus 3
milk cups (750 mL) water to a medium pot. Bring to a boil,
then reduce and simmer until lentils are al dente, about
Lentil Croutons 10 minutes. Drain and set aside.
2 tsp (10 mL) olive oil 4. In a large pot on medium heat, sauté the onions in the oil
¾ cup (195 g) dry brown lentils , or until golden brown and lightly caramelized, about 10
1½ cups (385 g) cooked lentils minutes. Add a splash of water as needed to deglaze the
1 tsp (3 g) dry mint leaves pan. Set aside ¼ of the onions for garnish, if desired.
½ tsp curry powder 5. When the squash has cooked fro 20 minutes, remove
½ tsp garam masala from the oven and allow to cool, about 5 minutes.
¼ tsp salt 6. While the squash cools, add the garlic to the sautéed
onions and sauté for another 2 minutes. Add the carrots,
Optional Garnish bouillon cube, spices and 3 cups (750 mL) water (do not
Caramelized yellow onion add the coconut milk yet).
Shredded beetroot 7. When the squash has cooled enough, gently peel and
Pumpkin seeds chop into small cubes. Add to the pot, bring to a boil,
Swirl of coconut milk then reduce to a simmer. Cook partially covered for
Paprika powder about 15 minutes, stirring occasionally.
Roasted unsweetened coconut
flakes
__________________________________________________________________________________________________________________________________
Page 263 of 561
COCONUT CURRY CREAM OF SQUASH SOUP
  WITH SPICED LENTIL CROUTONS
CONTINUED
________________________________________________________________________________________________
DIRECTIONS
8. While the soup simmers, prepare the lentil croutons. Add half of the cooked lentils (reserve the other
half), and all of the oil and spices to a medium pot on medium-high heat. Stir often until the lentils
have become lightly golden and the spices produce an aromatic smell, about 5 - 10 minutes. Set
aside.
9. When the squash has cooked, puree the soup using an immersion blender, or by adding the soup to
blender. Once pureed, add the coconut milk and the reserved unseasoned cooked lentils to the pot.
Stir to incorporate.
10. Garnish with the caramelized onions and lentil croutons, as well as other optional garnishes listed.
Serve hot and enjoy!
NOTES
*Nutrition tip: you don’t need to soak the lentils before cooking, but there are many health benefits
to doing so, even if for a few minutes. It also speeds up the cooking time if soaked in advance.
Variations: feel free to add other vegetables or different types of lentils to this soup. You can also
use low-fat coconut milk if desired.
Speed-it-up: to speed up this recipe, use canned or leftover lentils, or skip the lentil croutons
altogether and use regular store-bought croutons.
Leftovers: this is a great batch cooking recipe. Prepare more than you need and freeze some for
later. This recipe also works great for whenever you find yourself with leftover lentils or cooked squash.
Storage: store in the fridge for 3 - 4 days, or in the freezer for up to 2 months.
__________________________________________________________________________________________________________________________________
Page 264 of 561
 
You can use vegetable broth in place of the bouillon cubes

for any soup recipes, if you’d like. Simply substitute
the cooking water with vegetable broth and omit the
bouillon cubes.
__________________________________________________________________________________________________________________________________
Page 265 of 561
CREAM OF MUSHROOM & POTATO SOUP 
CREAM OF MUSHROOM
& POTATO SOUP
__________________________________________________________________________________________________________________________________
Page 266 of 561
_________________________________________ SOUPS ________________________________________ 
CREAM OF MUSHROOM & POTATO SOUP

________________________________________________________________________________________________
 
4 35 min
______________________________________________________________________________________________
2 tsp (10 mL) olive oil 1. In a large pan on high heat, sauté the oil and onions
2 medium yellow onion, diced stirring frequently until the onions caramelize, about 8
3 large cloves garlic, finely minced minutes. Add splashes of water as needed to avoid
6 cups (575 g) cremini burning and to bring out the caramelized colour from the
mushrooms, coarsely chopped* base of the pot. While the onions caramelize, prepare the
3 medium potatoes, peeled, diced potatoes and mushrooms.
into 1 cm cubes 2. Once the onions are lightly caramelized, add the garlic
2 mushroom bouillon cubes and sauté until lightly browned, about 2 minutes. Reduce
4 cups (1 L) water the heat slightly if needed.
1 tsp (5 g) dried thyme 3. Add the remaining ingredients to the pot, except for the
⅛ tsp fresh ground black pepper, mushrooms, bring to a gentle boil for 5 minutes, then
plus more to taste reduce the heat to medium-high and add the
mushrooms. Allow to simmer for about 15 minutes, or
Optional Garnish until the potatoes are cooked.
Roasted potatoes 4. Using an immersion blender, blend some of the soup but
Sautéed mushrooms allow some chunks to remain. Alternatively, you can use a
Shredded red cabbage blender in which case blending about half of the soup is
Fresh basil leaves or thyme recommended.
Herb toast or croutons 5. Taste test, add more pepper if desired, plate, garnish, and
serve while hot.
NOTES
*You can use button/white mushrooms instead if you
prefer.
Leftovers: this recipe is great to prepare in bulk,
portion, and freeze for later.
up to 4 days. Store in an airtight container in the freezer
for up to 2 months.
__________________________________________________________________________________________________________________________________
Page 267 of 561
SWEET POTATO &
ZUCCHINI SOUP
SWEET POTATO & ZUCCHINI SOUP 
__________________________________________________________________________________________________________________________________
Page 268 of 561
_________________________________________ SOUPS ________________________________________ 
SWEET POTATO & ZUCCHINI SOUP

________________________________________________________________________________________________
 
4 40 min
______________________________________________________________________________________________
DIRECTIONS
INGREDIENTS
1. In a large pan on high heat, sauté the onions in oil until
the onions lightly caramelize, about 5 minutes.
1 medium onion, diced
2. Once the onions are lightly browned, add the garlic, leek
2 cloves garlic, diced
and 2 Tbsp (30 mL) water. Sauté until the leeks soften,
1 leek, green dark green leaves
about 2 minutes.
removed, finely diced
3. Add the remaining ingredients to the pot, bring to a boil,
1½ vegetable boullion cubes
then reduce to a simmer until the potatoes are cooked,
5 cups (1¼ L) water
about 20 minutes.
1 medium zucchini, finely
4. Using an immersion blender, blend some of the soup but
chopped
allow some chunks to remain. Alternatively, you can use a
1 large carrot, finely chopped
blender in which case blending about half of the soup is
1 medium yellow potato, cut into 1
recommended.
cm cubes
5. Taste test, add more pepper if desired, plate, garnish, and
1 large sweet potato, cut into 1 cm
serve while hot.
cubes
½ tsp dried rosemary
½ tsp dried basil
½ tsp curry powder (optional) NOTES
⅛ tsp fresh ground black pepper, Speed-it-up: using a food processor to coarsely dice or
plus more to taste
chop the vegetables significantly shortens the
Fresh basil for garnish (optional)
preparation time. At least half of the soup will be pureed
anyway, so these veggies don't need to be cut perfectly.
Leftovers: this recipe is great to prepare in bulk,
portion, and freeze for later.
up to 4 days. Store in an airtight container in the freezer
for up to 2 months.
__________________________________________________________________________________________________________________________________
Page 269 of 561
TURKISH RED LENTIL SOUP 
TURKISH RED LENTIL

SOUP
__________________________________________________________________________________________________________________________________
Page 270 of 561
TURKISH RED
  SERVINGS TIME GF NF SF LENTIL SOUP
4 25 min
________________________________________________________________________________________________
2 tsp (10 mL) vegetable oil 1. In a large pot, sauté onions in oil until lightly brown.
1 yellow onion, diced 2. Add in the remaining ingredients. Bring to a boil and then
4 cups (1 L) water reduce to a simmer.
1 cup (200 g) red lentils, rinsed 3. Loosely place a lid on the pot. Cook for 20 minutes, until
1 medium potato or sweet potato, lentils are tender.
diced 4. Taste test and add more water depending on how you
1½ Tbsp (7 g) paprika powder like the consistency of your soup.
2 tsp (5 g) onion powder
2 tsp (10 mL) balsamic vinegar NOTES
1 tsp salt or more to taste Batch prep tip: batch prepare this soup recipe and
¼ tsp pepper or to taste store into individual glass air-tight containers. Allow it to
cool to room temperature and then store in the freezer.
Optional Garnish When wanting a quick lunch or dinner, pop this out of the
Parsley freezer and warm up in the microwave or on the stove.
Chives Your meal will be ready in less than 5 minutes!
Red pepper flakes
Sautéed onions
Spicy chilli sauce
__________________________________________________________________________________________________________________________________
Page 271 of 561
SWEET POTATO SPICED CHILI 
SWEET POTATO
SPICED CHILI
__________________________________________________________________________________________________________________________________
Page 272 of 561
_________________________________________ SOUPS ________________________________________ 
SWEET POTATO SPICED CHILLI

________________________________________________________________________________________________
 
4 40 min
______________________________________________________________________________________________
1 tsp (5 mL) vegetable oil 1. Add the oil and onion to a large pot over medium-high
1 medium yellow onion, roughly heat. Sauté until lightly brown, adding splashes of water
chopped to de-glaze the pan every couple of minutes.
1 head garlic, roasted, chopped 2. Add the garlic and chilli pepper and sauté for another two
(or 3 cloves fresh garlic, finely minutes.
minced) 3. Add the tomatoes and all the spices to the pot; stir and
1 red chilli pepper, finely chopped let cook for two minutes.
(optional, or 1 Tbsp chilli 4. Add the sweet potatoes and water, cover, and bring to a
powder) boil. Reduce to a simmer, and cook for 10 minutes.
3 medium tomatoes, chopped 5. Add the beans and corn, cover again and allow to simmer
1 Tbsp (7 g) onion powder for an additional 10 minutes, stirring occasionally.
1 Tbsp (7 g) garlic powder 6. Add more water, if you like your soup a little thinner. Top
½ Tbsp (4 g) ground cumin with your choice of garnish and enjoy!
½ Tbsp (2 g) oregano
1 tsp (2 g) paprika powder
1 tsp (4 g) salt
¼ tsp cayenne pepper powder
1 medium sweet potato, cut into 1
cm cubes
4 cups (1 L) water
1½ cup (250 g) cooked black
beans (½ cup dry beans, or 1
can)
1½ cups (250 g) cooked red kidney
beans (½ cup dry beans, or 1
can)
¾ cup (130 g) corn kernels, fresh
or frozen
Optional Garnish
1 ripe avocado, chopped
1 ripe tomato, chopped
¼ cup (15 g) chopped fresh
cilantro
1 lime, cut into wedges
__________________________________________________________________________________________________________________________________
Page 273 of 561
BORSCHT SOUP  
BORSCHT SOUP
__________________________________________________________________________________________________________________________________
Page 274 of 561
_________________________________________ SOUPS ________________________________________ 
BORSCHT SOUP
________________________________________________________________________________________________
 
4-6 30 min
______________________________________________________________________________________________
1 Tbsp (15 mL) olive oil 1. In a large pot on medium-high heat, cook oil, onions,
1 onion, diced garlic, carrots, diced bell pepper and celery until soft,
3 cloves garlic, crushed about 2 - 3 minutes.
1 carrot, peeled & diced 2. Add all the remaining ingredients, and bring to a boil.
1 stalk celery, diced Reduce the heat to a simmer, partially cover with a lid,
1 bell pepper, de-seeded & diced and let cook until the beets are soft, about 15-20
minutes. Remove the bay leaves before serving.
4 cups (1 L) vegetable stock*
⅛ head red cabbage (about 1 cup)
½ apple, shredded NOTES
3 raw beets, peeled & shredded *Can substitute with 2 vegetable bouillon cubes plus 4
3 Tbsp fresh chopped dill (or cups (1 L) water
substitute 1 Tbsp dried) Storage: keep in an air-tight container in the fridge for
2 Tbsp (30 mL) tomato paste up to 3 days. Freeze for up to a month.
2 bay leaves
1 Tbsp (15 mL) pickle juice
2 tsp (8 g) ground coriander
Salt and pepper to taste
Optional Garnish
Greek-style plant-based yogurt
Fresh or dry dill
__________________________________________________________________________________________________________________________________
Page 275 of 561
CREAMY PEANUT BUTTER CURRY SOUP  
CREAMY PEANUT
BUTTER CURRY SOUP
__________________________________________________________________________________________________________________________________
Page 276 of 561
_________________________________________ SOUPS ________________________________________ 
AFRICAN PEANUT SOUP

________________________________________________________________________________________________
 
SERVINGS TIME GF SF
4-5 30 min
______________________________________________________________________________________________
2 tsp (10 mL) oil 1. In a large soup pot over medium heat, add the oil, onions,
1 medium onion, diced garlic and ginger, cooking for about 3 minutes. Add
4 cloves garlic, minced splashes of water as needed to prevent burning.
1 Tbsp (15 mL) fresh ginger, 2. Add the spices, stir and cook until fragrant, about 30
minced seconds.
1 Tbsp (12 g) curry powder 3. Add the stock, sweet potatoes, banana, carrot, and
2 tsp (8 g) ground coriander peanut butter. Bring to a boil, reduce to a simmer, cover
2 tsp (8 g) paprika powder with a lid, and cook until the sweet potatoes are fork
⅛ tsp ground cayenne pepper tender, about 15 minutes.
4 cups (1 L) vegetable stock* 4. Add the coconut milk, and blend using an immersion
2 sweet potatoes, peeled and cut blender or blender. Heat through completely and enjoy!
into small cubes
1 yellow banana**, cut into coins
1 carrot, peeled and chopped NOTES
½ cup (125 mL) peanut butter*** *Can substitute with 2 vegetable bouillon cubes plus 4
1 can (400 mL) coconut milk cups (1 L) water
**Avoid using an over-ripe banana (one with any brown
Optional Toppings spots) as the flavour is too potent. A yellow banana is
Fresh cilantro best for this recipe.
Fresh red chilis ***Variations: almond butter and tahini is a delicious
Toasted peanuts substitute to the peanut butter.
Coconut cream Storage: keep in an air-tight container in the fridge for
up to 3 days.
ba na na , p ea nut butter, and

of
The combination p eculi ar, but the flav
ours
ay s ee m
coconut milk m
her s o incr ed ibly nicely.
come toget
__________________________________________________________________________________________________________________________________
Page 277 of 561
GARDEN GREEN PEA SOUP  
GARDEN GREEN PEA

SOUP
__________________________________________________________________________________________________________________________________
Page 278 of 561
GARDEN GREEN
  SERVINGS TIME GF PEA SOUP
4-5 25 min*
________________________________________________________________________________________________
2 tsp (10 mL) oil 1. In a large pot on medium-high heat, cook the onions,
2 cloves garlic, minced garlic and oil, until the onions are golden and soft, about
1 small onion, diced 5 minutes. Add splashes of water as needed to deglaze
1 tsp (5 g) dried thyme the pot.
2 cups (300 g) frozen peas 2. Add the remaining ingredients, bring to a boil, partially
1 cup (150 g) frozen shelled cover with a lid, reduce the heat to low and let simmer for
edamame (or substitute extra 15 minutes.
peas) 3. Remove the pot from the heat and use an immersion
4 cups (1 L) vegetable stock** blender to blend the soup into a creamy, smooth soup.
½ cup (65 g) raw cashews,
preferably soaked for 2 hours to
overnight (optional), drained NOTES
Salt and pepper *Excluding optional soaking time.
**Can substitute with 2 vegetable bouillon cubes plus 4
A protein-packed soup! cups (1 L) water
up to 3 days, or store in the freezer for up to 2 months.
__________________________________________________________________________________________________________________________________
Page 279 of 561
VEGGIE LENTIL SOUP
VEGGIE LENTIL SOUPd 
__________________________________________________________________________________________________________________________________
Page 280 of 561
_________________________________________ SOUPS ________________________________________ 
VEGGIE LENTIL SOUP

________________________________________________________________________________________________
 
4-6 30 min*
______________________________________________________________________________________________
DIRECTIONS
INGREDIENTS
1. In a large pot on medium-high heat, add the oil. Once
1 Tbsp (15 mL) vegetable oil
hot, add the onions and sauté until translucent, about 5
2 medium yellow onions, diced
minutes. Add splashes of water as needed to deglaze the
3 cloves garlic, crushed
pot.
1 fresh red chilli pepper, minced
2. Add the garlic and red chilli, cook for 2 minutes, before
adding the spices and sautéing for about 30 seconds or
1 tsp (4 g) curry powder
so. Then add the lentils, potatoes, and vegetable stock.
1 tsp (4 g) garam masala powder
Bring to a boil, then reduce to a simmer with the lid
1 tsp (4 g) salt
partially covered. After 5 minutes, add the carrots and
½ tsp black pepper
cook for another 10 minutes.
3. Add the broccoli and cook for another 3 minutes until
3 cups (600 g) green or brown
tender.
lentils, soaked for 2-4 hours,
4. Adjust salt and pepper to your liking and enjoy!
rinsed and drained
2 potatoes, cut into 1 cm (½ inch)
cubes NOTES
5 cups (1¼ L) vegetable stock**
*Excluding soaking time.
*Can substitute with 2 vegetable bouillon cubes plus 5
2 carrots, diced cups (1¼ L) water.
½ head of broccoli, broken into Variations: add vegetables of your choosing, such as
bite-sized florets mushrooms (added in with the garlic and sautéed for an
extra 3 minutes), sweet potatoes (added in with the
lentils), or spinach (added 2 minutes before the end).
Our go-to soup Storage: store leftovers in an airtight container in the
recipe.
Simple and nou fridge for up to 1 week, or in the freezer for up to 2
rishing. months.
To soak or not to soak? When we have time, we like
to soak our lentils for at least a couple hours beforehand
to help decrease the cooking time and to help increase
nutrient absorption. Soaking, though, is not necessary for
this recipe; if using unsealed lentils, add an extra 15
minutes to the cooking time.
__________________________________________________________________________________________________________________________________
Page 281 of 561
ROASTED VEGETABLE HARVEST SOUP 
ROASTED VEGETABLE
HARVEST SOUP
__________________________________________________________________________________________________________________________________
Page 282 of 561
_________________________________________ SOUPS ________________________________________ 
ROASTED VEGETABLE HARVEST SOUP

________________________________________________________________________________________________
 
4 35 min
______________________________________________________________________________________________
2 tsp olive oil 1. Toss all the vegetables with the olive oil and spices.
1 red onion, cut into wedges Spread onto a parchment paper lined baking sheet and
½ butternut squash, peeled and cook at 350°F (180°C) for 30 minutes, or until the squash
cut into 2 cm (1 inch) chunks, and carrots are fork tender. Toss the vegetables once or
seeds reserved twice while they are baking.
2 bell peppers, de-seeded and cut 2. While the vegetable are roasting, clean off the butternut
into quarters squash seeds, toss with oil and spices and bake on
1 jalapeño, de-seeded and cut in another parchment lined baking sheet in the oven for 15
half minutes, until slightly golden and crunchy, toss once while
2 carrots, peeled and cut into 1 they are cooking. Remove from the oven and allow to
inch (2 cm) pieces cool.
6 cloves of garlic, peeled 3. After the veggies have roasted, add them straight to a
½ tsp of each: ground cumin, large pot on high heat along with the vegetable stock and
paprika powder, salt, ground coconut milk, and blend using an immersion blender
pepper, (alternatively this can be done in a regular blender, then
transferred back to the pot). Reheat, serve with coconut
3 cups (750 mL) vegetable stock* cream and the roasted squash seeds, and enjoy!
¾ cup (200 mL) coconut milk
Roasted Squash Seeds NOTES

Squash seeds *Can substitute with 1.5 vegetable bouillon cubes plus 3
1 tsp (5 mL) olive oil cups (750 mL) water.
¼ tsp of each: ground cumin, Storage: store leftovers in an airtight container in the
paprika powder, garlic powder, fridge for up to 3 days.
onion powder, salt, fresh ground Variations: roast other vegetables like sweet potatoes,
pepper tomatoes, cauliflower or leeks.
__________________________________________________________________________________________________________________________________
Page 283 of 561
 
Hearty and filling, or light and refreshing.

On the side of a meal, or the main course itself.
Salads are versatile little nutrient-packed recipes.
__________________________________________________________________________________________________________________________________
Page 284 of 561
Salads Index 
Salads Index
page recipe
286 Beetroot radish salad with creamy orange dill
dressing
288 Hearty wheat berry & squash salad
290 Massaged umami kale salad
292 Fruity arugula & spinach salad
294 Quinoa & chickpea salad with roasted garlic
dressing
296 Mung bean & spinach salad with sweet citrus
vinaigrette
298 Fresh salad rolls with peanut hoisin sauce
300 Sweet potato Moroccan salad
302 Chorizo taco salad bowl
304 Brown rice & green bean miso salad
306 Protein-packed lentil & quinoa salad
308 Chopped olive tapenade salad with balsamic
tahini dressing
310 Mediterranean dill pasta salad with tahini
vinaigrette
312 Beetroot quinoa arugula salad with orange
ginger dressing
314 Bold & filling lentil taco salad
316 Sweet lime summer fruit salad
psst: click
the recipe
to go stra
ight there
.
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Page 285 of 561
BEETROOT
 
RADISH SALAD
WITH CREAMY ORANGE
DILL DRESSING
BEETROOT
RADISH SALAD
WITH CREAMY
ORANGE
DILL DRESSING
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Page 286 of 561
BEETROOT RADISH
SALAD WITH CREAMY
4 10 min
ORANGE DILL DRESSING
________________________________________________________________________________________________
2 beetroots, peeled and thinly 1. Add all salad ingredients to a large bowl.
sliced 2. In a small bowl whisk together the salad dressing
10 radishes, thinly sliced ingredients until well combined. If you want the dressing
3 tomatoes, thinly sliced more thin, add water to achieve desired consistency.
1 bunch red leaf lettuce, torn into 3. Add dressing to salad. Serve. Nom, nom, nom.
bite-sized pieces
1 bunch parsley, chopped
NOTES
The Dressing This dressing can be store in an airtight container, and kept
in the fridge for up to 5 days, to enjoy with salads
¼ cup (60 ml) tahini
throughout the week.
2 - 3 Tbsp (5 g) finely chopped
fresh dill
3 medium oranges, juiced
Salt and pepper to taste (optional)
__________________________________________________________________________________________________________________________________
Page 287 of 561
 
HEARTY WHEAT BERRY & SQUASH SALAD
HEARTY WHEAT
BERRY & SQUASH
SALAD
__________________________________________________________________________________________________________________________________
Page 288 of 561
________________________________________ SALADS ________________________________________ 
HEARTY WHEAT BERRY & SQUASH SALAD

________________________________________________________________________________________________
A hearty and
  salad.
SERVINGS TIME
4 40 min*
NF SF
flavour-packed
______________________________________________________________________________________________
1 cup dry wheat berries**, soaked 1. Preheat the oven to 410°F (210°C).
overnight 2. Prepare the kobocha squash and spread out on a baking
tray lined with baking paper. Toss in oil and then sprinkle
1 whole kabocha squash, peeled, the spices over top. Toss once more to coat. Bake in the
halved, sliced into ¼ -inch or oven for 30 minutes or until soft and lightly crispy,
1cm thin half moons*** stopping once to stir halfway.
1 tsp (5 mL) vegetable oil 3. Cook the wheat berries in a pot of boiling water until al
1 tsp (5 g) dried oregano dente, about 15-20 minutes*. If using another grain, cook
1 tsp (4 g) onion powder according to package instructions.
1 tsp (4 g) garlic powder 4. Combine the dressing ingredients together in a small jar
½ tsp paprika and shake to mix. Set aside.
¼ tsp salt 5. When the grain has cooked, drain, rinse with cold water
Freshly cracked black pepper to cool, then return to the pot. Add all of the remaining
ingredients except for the arugula and sunflower seeds.
½ English cucumber, shopped Toss to coat.
1 scallion, thinly sliced 6. When the squash is finished cooking, remove from the
15 black olives, chopped oven and let cool.
½ cup sun-dried tomatoes, 7. To a large bowl, add the arugula, the grain mixture,
chopped roasted squash, and some dressing to coat. Toss to
combine, and enjoy!
2 cups (60 g) arugula
2 Tbsp (16 g) roasted sunflower
seeds NOTES
*Excluding overnight soaking.
Balsamic Dijon Dressing **Wheat berries are a type of grain; you can alternatively
3 Tbsp (45 mL) balsamic vinegar use any type of grain for this recipe: barley works
2 Tbsp (30 mL) olive oil especially well, or you could use bulgar, wild rice, brown
1 Tbsp (15 mL) Dijon mustard rice, quinoa, or couscous.
1 garlic crushed **You can use any squash for this recipe, like spaghetti
1 tsp (5 mL) agave syrup or butternut squash.
Freshly cracked black pepper Storage: store in an airtight container in the fridge for
up to 3 days omitting the arugula to avoid wilting. Add
the arugula fresh when ready to enjoy.
__________________________________________________________________________________________________________________________________
Page 289 of 561
MASSAGED UMAMI KALE SALAD 
MASSAGED UMAMI
KALE SALAD
__________________________________________________________________________________________________________________________________
Page 290 of 561
________________________________________ SALADS ________________________________________ 
MASSAGED UMAMI KALE SALAD

________________________________________________________________________________________________
 
SERVINGS TIME GF
2-4 10 min
______________________________________________________________________________________________
10 leaves of kale (we used curly 1. Remove the leaves of the kale from the stem (we don’t
leaf kale) want to keep the stems as they are too tough to eat).
Then cut up the leaves into bite-sized pieces, either by
½ lemon, juiced (about 1 Tbsp or tearing with your hands or by rolling it up and then slicing
15 mL) into shreds with a knife.
2 Tbsp (30 mL) tahini 2. Place the cut-up kale in a large bowl and massage with
1 Tbsp (15 mL) water your hands for 2 - 3 minutes until reduced in volume, soft
1 Tbsp (15 mL) sodium-reduced and tender.
soy sauce (sub to tamari if GF) 3. In a separate bowl, mix together the lemon through to
1 tsp (5 mL) olive oil black pepper until creamy. Then massage this into the
1 tsp (5 mL) sesame oil kale as well until evenly distributed.
½ tsp miso paste 4. Top with the desired toppings and enjoy!
½ tsp onion powder
Black pepper to taste
NOTES
Optional Toppings *If your pine nuts are raw, and not purchased roasted,
¼ cup (35 g) pine nuts* you can roast them in the oven (bake at 350°F (180°C)
3 Tbsp (30 g) raw or toasted for 5 - 7 minutes, stirring halfway) or on the stove (dry
pumpkin seeds roast on high heat for 4 - 5 minutes, stirring throughout).
2 Tbsp (15 g) dried cranberries Be careful not to overcook as it continues to roast even
2 tsp (25 g) nutritional yeast after removed from the oven/pan.
Variations: roasted squash would go wonderfully with
this dish, or add other veggies of your choosing like
roasted cauliflower or fresh cucumber slices.
Make-ahead: you can make the dressing ahead of time
and also massage the kale ahead of time and store
separately in the fridge. When ready to serve, simply toss
together.
up to three days, if kale and sauce stored separately. If
already mixed, best if enjoyed within 1 - 2 days.
__________________________________________________________________________________________________________________________________
Page 291 of 561
 
FRUITY ARUGULA & SPINACH SALAD
FRUITY ARUGULA &

SPINACH SALAD
__________________________________________________________________________________________________________________________________
Page 292 of 561
FRUITY ARUGULA &
  SERVINGS
2
TIME
5 min
GF SF
SPINACH SALAD
________________________________________________________________________________________________
2 cups (60 g) spinach 1. Toss all ingredients in a bowl, or arrange neatly on the bed
1 cup (30 g) arugula of greens.
1 avocado, cubed 2. Combine the ingredients for the dressing in a separate
1 orange, chopped bowl and whisk until combined.
1 cup red grapes, halved 3. Pour over salad, toss, and enjoy!
½ cup (65 g) walnuts, raw or
roasted*
¼ small red onion, sliced thinly NOTES
*Optional: you can toast and lightly candy the walnuts on
The Dressing
medium-low heat on the stove with 1 tsp (5 mL) maple
1 Tbsp (15 mL) olive oil syrup, stirring continuously for ~3 minutes or until lightly
1 Tbsp (15 mL) balsamic vinegar golden.
1 lemon, juiced
__________________________________________________________________________________________________________________________________
Page 293 of 561
QUINOA & CHICKPEA QUINOA & CHICKPEA SALAD WITH ROASTED GARLIC DRESSING 
SALAD WITH ROASTED

GARLIC DRESSING
__________________________________________________________________________________________________________________________________
Page 294 of 561
________________________________________ SALADS _______________________________________ 
QUINOA & CHICKPEA SALAD WITH ROASTED

GARLIC DRESSING
________________________________________________________________________________________________
  YT
SERVINGS TIME GF YT
4-6 25 min
______________________________________________________________________________________________
2 cups (370 g) cooked quinoa* 1. Pre-heat the oven to 390°F (200°C). Cut the top off the
2 red bell peppers, chopped head of garlic, and place it on a baking sheet. Drizzle with
1 cup (165 g) cooked chickpeas** a bit of olive oil and roast for 15 - 20 minutes, or until
1 medium tomato, seeded and golden and fragrant.
chopped 2. Meanwhile, add the cut veggies, cooked quinoa, and
⅓ cucumber, diced
cranberries in a large bowl.
¼ cup (30 g) dried cranberries
3. Mash the roasted garlic in a small bowl with a fork, add
¼ cup (about 13 - 15) pitted black
olives, chopped the rest of the dressing ingredients. Stir to combine.
1 sprig green onion, thinly sliced 4. Pour dressing over the salad and toss to combine. Top
with the toasted almonds and enjoy!
½ cup (65 g) toasted almonds,
chopped NOTES
Dressing *if cooking from dry quinoa, this is about 1 cup (170 g) of
dry quinoa.
1 head of garlic (about 8 cloves)
**If cooking from dry beans, this is about ½ cup (100 g)
2 lemons, juiced
dry beans. If using canned chickpeas, this is the amount
2 Tbsp (30 mL) olive oil
in a 350 g can. If using canned chickpeas, be sure to
1 Tbsp (15 mL) tahini
rinse first. Canned chickpeas are high in salt, so taste test
and add this salt at the end in the amount desired.
sauce (sub to tamari if GF)
1 tsp (5 mL) balsamic vinegar
1 tsp (5 g) onion powder cumin while blending to vary flavours. Garnish with fresh
Fresh ground pepper and salt to mint, cilantro or parsley.
taste Speed-it-up: using canned chickpeas speeds up the
process.
up to 4 days (with the dressing stored separately until
ready to serve).
__________________________________________________________________________________________________________________________________
Page 295 of 561
MUNG BEAN &
SPINACH SALAD WITH
SWEET CITRUS
VINAIGRETTE
 
MUNG BEAN & SPINACH SALAD WITH SWEET CITRUS VINAIGRETTE
__________________________________________________________________________________________________________________________________
Page 296 of 561
MUNG BEAN & SPINACH
YT
SALAD WITH SWEET CITRUS
2-4 10 min
VINAIGRETTE
________________________________________________________________________________________________
⅓ cup (40 g) chopped, raw walnuts 1. Dry-roast the walnuts in a pan on medium-high heat until
1 tsp (5 mL) agave syrup lightly browned, about 3 - 5 minutes, then add the agave
syrup and stir continuously for about 15 seconds until
2 cups (60 g) raw spinach the walnuts caramelize. Take it off the heat immediately
½ cup (95 g) cooked mung beans, and let cool.
or other bean of choice 2. To a bowl, add the vegetables and top with the
¼ large cucumber, thinly sliced caramelized walnuts. In a separate bowl, whisk together
1 medium carrot, shredded the dressing ingredients. Pour over salad when ready to
eat.
Dressing
½ lemon, juiced
NOTES
1 tsp (5 mL) agave syrup Variations: substitute walnuts for pecans or other
1 tsp (5 mL) apple cider vinegar preferred nut. Add any other vegetables of your choosing.
(optional) Speed-it-up: using canned beans speeds up the
process.
Storage: if dressing separate from salad, store salad in
the fridge for up to 2 days. Store dressing in the fridge for
up to 4 days.
__________________________________________________________________________________________________________________________________
Page 297 of 561
FRESH SALAD ROLLS
WITH PEANUT HOISIN
SAUCE
FRESH SALAD ROLLS WITH PEANUT HOISIN SAUCE 
__________________________________________________________________________________________________________________________________
Page 298 of 561
________________________________________ SALADS _______________________________________ 
FRESH SALAD ROLLS WITH

PEANUT HOISIN SAUCE
________________________________________________________________________________________________
  YT
SERVINGS TIME GF YT
4-6 25 min
______________________________________________________________________________________________
1 package (25 g) rice noodles, 1. Add the rice noodles and edamame beans into
softened in warm water respective bowls and pour on top some boiling water. Set
½ cup (50 g) frozen edamame aside to soften.
beans, thawed in hot water 2. In a large shallow dish, soak 1 sheet of rice paper in warm
water for about 10 seconds, or until slightly softened.
5 sheets rice paper rolls Note: the rice paper should still be firm, and the
pattern visible. It will continue to soften once out of
2 bell peppers, de-seeded and cut the water. Do not over-soak, otherwise the rice paper
into thin strips (we used a red will likely break when rolled.
and yellow pepper) 3. Remove the paper from the water and let the excess
1 large carrot, peeled and cut into water drip off. Transfer the sheet to a large plate, top it
thin slices with the drained rice noodles, edamame, avocado and all
1 cup shredded red cabbage the veggies you prefer.
(about ¼ head of cabbage) 4. Wrap the salad roll like you would a burrito, then cut in
1 avocado, cut into strips half, using a sharp knife. Set aside.
½ cucumber, de-seeded and cut 5. To make the sauce, combine the peanut butter, hoisin
into thin slices sauce, and lime juice in a small bowl and whisk. Then add
a small splashes of water, about a tsp (5 mL) at a time and
Sauce continue until you achieve your desired consistency. Serve
¼ cup (60 mL) creamy peanut with the salad rolls, dip, and enjoy!
butter
¼ cup (60 mL) hoisin sauce NOTES
½ lime, juiced
Variations: add crispy tofu, sautéed mushrooms,
mango, or fresh greens.
Optional Toppings Storage: store in an airtight container, lined with a
Fresh cilantro damp paper towel or cloth in the fridge for up to 3 days.
Sesame seeds
Sweet chili sauce
Crushed peanuts
Lime wedges
__________________________________________________________________________________________________________________________________
Page 299 of 561
MOROCCAN SWEET
POTATO SALAD
SWEET POTATO MOROCCAN SALAD 
__________________________________________________________________________________________________________________________________
Page 300 of 561
________________________________________ SALADS _______________________________________ 
MOROCCAN SWEET POTATO SALAD

________________________________________________________________________________________________
 
SERVINGS TIME GF SF
4-6 25 min
______________________________________________________________________________________________
1. Preheat the oven to 410°F (210°C).
Sweet Potatoes 2. To a baking tray, add the chopped sweet potato, sliced
3 medium sweet potatoes, cut onion, and the two whole cloves of garlic**. Drizzle the oil
into 1 cm (½ inch) chunks* overtop and toss to coat. Then add all the spices and mix
1 red onion, thinly sliced to combine. Bake in the oven for 25 minutes, or until fork-
2 cloves garlic, peeled tender and slightly crispy, stopping to stir once halfway.
1 tsp (5 mL) vegetable oil 3. Meanwhile, prepare the kale and coat it in the olive oil.
1 tsp (4 g) ground cumin Using you hands, massage the kale for a minute or two to
½ tsp smoked paprika powder soften it.
¼ tsp salt 4. To a large bowl, add the chickpeas, olive oil, vinegar, syrup,
Freshly cracked black pepper lemon juice, and mint leaves. Mix to combine. When the
potatoes are cooked, remove the two cloves of garlic from
Dressing the baking tray and crush them into the bowl**.
1 Tbsp (15 mL) olive oil 5. When the potatoes have cooled, add it to the bowl as well,
1 Tbsp (15 mL) apple cider vinegar along with the avocado. Toss everything to coat. Spoon
1 Tbsp (15 mL) maple syrup this mixture onto the bed of massaged kale, and sprinkle
½ lemon, juiced on top some roasted almonds.
6 mint leaves, thinly sliced
Salad Base NOTES

4 cups (130 g) of kale, ripped into *We left the skin on for extra fibre!
little pieces **You can crush raw garlic into the salad dressing
1 Tbsp (15 mL) olive oil instead if you'd prefer; we chose to bake the garlic cloves
first to mellow the taste of it in the dressing.
1 avocado diced Storage: store in an airtight container in the fridge for
1 can (1½ cups / 250 g) cooked up to 3 days.
chickpeas
¼ cup (35 g) roasted almonds,
thinly sliced
__________________________________________________________________________________________________________________________________
Page 301 of 561
CHORIZO TACO
SALAD BOWL 
CHORIZO TACO
SALAD BOWL
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Page 302 of 561
________________________________________ SALADS _______________________________________ 
CHORIZO TACO SALAD BOWL

________________________________________________________________________________________________
 
SERVINGS TIME GF
2-4 10 min*
______________________________________________________________________________________________
½ head iceberg lettuce, thinly cut 1. Divide all salad ingredients between bowls.
½ cup (115 g) cooked beans (we 2. Add the Cajun cashew dressing ingredients to a food
used haricot) processor or blender and blend on high until smooth.
½ cup (100 g) PUL vegan tofu Add more water if needed to reach your desired
chorizo (or store-bought) consistency.
4 - 6 cherry tomatoes, quartered 3. Top the salad with the dressing, and enjoy!
½ avocado, thinly sliced
½ cup (130 g) salsa (homemade
or store-bought) NOTES
¼ cup (30 g) sunflower seeds *Not including soaking time.
¼ cup (4 g) diced cilantro Variations: add any other veggies of your choosing, like
(optional) corn or bell peppers. Enjoy as a salad, or to make this a
2 Tbsp (15 g) scallions, thinly complete meal add some whole grains like brown rice or
sliced (optional) quinoa.
Pickled jalapeños to top Speed-it-up: using canned beans speeds up the
(optional) process.
Storage: salad dressing can be kept in the fridge in an
Cajun Cashew Dressing
airtight container for up to three days.
⅓ cup (45 g) raw cashews, soaked
for 1 hour
1 lime, juiced (30 - 40 mL)
2 tsp (10 g) Cajun spice
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Page 303 of 561
BROWN RICE & GREEN BEAN MISO SALAD 
BROWN RICE & GREEN

BEAN MISO SALAD
__________________________________________________________________________________________________________________________________
Page 304 of 561
________________________________________ SALADS _______________________________________ 
BROWN RICE & GREEN BEAN MISO SALAD

________________________________________________________________________________________________
  YT
2-4 30 min*
______________________________________________________________________________________________
½ cup (95 g) brown rice, soaked 1. Drain the soaked brown rice and add to a medium pot
overnight* over high heat. Add 1 cup (250 mL) of water and crush in
½ vegetable bouillon cube the bouillon cube.
10 long flat green beans, cut into Note: if the bouillon cube is added without crushing
thirds it can get stuck to the bottom of the pot and not
2 medium red bell peppers, diced evenly distribute.
½ medium red onion, minced 2. Bring to a boil, then reduce to a simmer and partially
cover with a lid. Cook until al dente, about 20 minutes.
Dressing 3. To a separate pot of boiling water, add the green beans
1 small lime, juiced and boil or steam for 5-10 minutes, or until lightly
2 tsp (10 mL) olive oil softened.
2 tsp (10 mL) miso paste 4. Meanwhile, prepare the salad dressing by adding all the
1 tsp (5 mL) sesame oil ingredients to a blender, and blend until creamy.
1 tsp (5 mL) sodium-reduced soy Note: if using ginger powder instead of fresh ginger,
sauce (sub to tamari if GF) you can whisk this in a bowl instead of blending.
1 tsp (5 mL) rice vinegar, or other 5. Add the cooked rice and vegetables into a medium bowl.
vinegar Add the dressing and toss until coated. Enjoy immediately
1 cm chunk fresh ginger** or allow the rice to marinate in the sauce in the fridge
Fresh ground pepper, to taste and serve later.
NOTES
*Not including soaking time. If not soaked overnight,
cook in 1½ cups (375 mL) water and cook for 45 minutes.
**Substitute with ¼ tsp ground ginger, if not using fresh.
Variations: add any vegetables you like!
Speed-it-up: soak the rice the night before, or at least
a couple hours before preparing!
up to two days.
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Page 305 of 561
PROTEIN PACKED LENTIL & QUINOA SALAD 
PROTEIN PACKED LENTIL

& QUINOA SALAD
__________________________________________________________________________________________________________________________________
Page 306 of 561
________________________________________ SALADS _______________________________________ 
PROTEIN PACKED LENTIL & QUINOA SALAD

________________________________________________________________________________________________
  YT
6 60 min
______________________________________________________________________________________________
2½ cups (500 g) cooked lentils* 1. Mix dressing ingredients in a bowl or blend in a small
3 cups (560 g) cooked quinoa** food processor until creamy.
1 cup (150 g) cooked, shelled 2. Add all salad ingredients to a large bowl and toss to
edamame combine. Mix in the salad dressing when ready to serve
1 red bell pepper, chopped and toss to combine.
3 cups (100 g) fresh baby
spinach
NOTES

Dressing *Made from 1 cup (250 g) dry lentils, preferably soaked 2
hours or overnight.
¼ cup (60 mL) tahini
**Made from 1 cup (170 g) dry quinoa, cooked according
¼ cup (60 mL) water
to package directions.
2 Tbsp (30 mL) sodium-reduced
Variations: add other veggies like shredded carrot or
2 tsp (10 mL) apple cider vinegar diced cucumber. Try alternative greens like arugula or
1 tsp (5 mL) miso paste romaine.
1 tsp (5 g) onion powder Speed-it-up: using canned lentils speeds up the
1 tsp (5 g) sambal chili paste or process.
Sriracha hot sauce (optional) Storage: store in an airtight container in the fridge for
up to four days; store the sauce separately and combine
Garnish only when ready to serve.
¼ cup (30 g) pumpkin seeds
2 Tbsp fresh green onion
(scallion), thinly sliced
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Page 307 of 561
 
CHOPPED OLIVE TAPENADE SALAD WITH BALSAMIC-TAHINI DRESSING
CHOPPED OLIVE
TAPENADE SALAD
WITH BALSAMIC-
TAHINI DRESSING
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Page 308 of 561
CHOPPED OLIVE TAPENADE
  SALAD WITH BALSAMIC-
2-4 10 min
TAHINI DRESSING
________________________________________________________________________________________________
2 medium red bell peppers, 1. In a small bowl, whisk together the ingredients for the
minced dressing.
1 medium cucumber, minced 2. Add the salad ingredients to a large bowl. Drizzle on the
2 medium carrots, grated dressing and toss to combine. Serve and enjoy!
3 cups (100 g) mixed greens
¼ cup (60 g) black & green olive NOTES
tapenade*
*If you don’t have the tapenade, simply substitute for: ¼
Dressing cup (60 g) olives (minced) + 2 Tbsp (15 g) sun-dried
tomatoes (minced) + 1 tsp (5 mL) lemon juice
3 Tbsp (45 mL) tahini
Variations: add any other chopped vegetables and/or
¼ cup (60 mL) water
1 tsp (5 mL) balsamic vinegar some roasted nuts and seeds of your choosing!
½ tsp (4 g) onion powder Storage: once the sauce has been added, enjoy
immediately. If sauce is separate, store in an airtight
container in the fridge for up to one day.
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Page 309 of 561
 
MEDITERRANEAN DILL PASTA SALAD WITH TAHINI VINAIGRETTE
MEDITERRANEAN
DILL PASTA SALAD
WITH TAHINI
VINAIGRETTE
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Page 310 of 561
________________________________________ SALADS _______________________________________ 
MEDITERRANEAN DILL PASTA SALAD WITH

TAHINI VINAIGRETTE
________________________________________________________________________________________________
 
4-6 20 min
______________________________________________________________________________________________
3 cups (250 g) dry pasta (we used 1. Cook the pasta per packaging instructions until al dente.
fusilli) (GF if desired) Drain, rinse with cold water and set aside.
½ cup (85 g) cooked chickpeas 2. While the pasta is cooking, chop the vegetables and
2 red bell peppers, chopped prepare the dressing by adding all the ingredients to a
½ large cucumber, chopped into blender, and blending on high until creamy.
small pieces 3. Add all the salad ingredients to a large boil and add the
½ cup packed fresh dill, stems dressing, tossing until everything is well combined.
removed, roughly chopped
1 small red onion, peeled, finely
NOTES
chopped
½ cup Kalamata olives, pitted and Variations: add other vegetables of your choosing,
halved such as roasted zucchini or cherry tomatoes. Add other
herbs, fresh or dried, such as basil or oregano. Try
Dressing different pastas such as bow-tie or penne.
½ cup (125 mL) tahini Make-ahead: this is great recipe to make in advance to
1 lemon, juiced (about 2 Tbsp or enjoy throughout the week or to bring to a potluck.
30 mL) Storage: store covered in the fridge for up to 5 days.
½ cup (125 mL) water
1 Tbsp (15 mL) red wine vinegar,
or substitute another vinegar
1 clove garlic
½ tsp ground cumin
⅛ tsp salt
__________________________________________________________________________________________________________________________________
Page 311 of 561
BEETROOT QUINOA ARUGULA SALAD WITH ORANGE GINGER DRESSING 
BEETROOT QUINOA
ARUGULA SALAD
WITH ORANGE GINGER
DRESSING
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Page 312 of 561
________________________________________ SALADS _______________________________________ 
BEETROOT QUINOA ARUGULA SALAD WITH

ORANGE GINGER DRESSING
________________________________________________________________________________________________
 
2-4 40 min
______________________________________________________________________________________________
2 medium beetroots, peeled, 1. Wrap the quartered beetroots in foil and bake at 400°F
quartered (200°C) until soft, about 30 minutes. Allow to cool and cut
½ cup (90 g) dry quinoa into bite-sized pieces. Alternatively, you could steam the
½ vegetable bullion cube beetroots on the stove until soft.
1½ cups (335 g) cooked 2. In a small pot on high heat, add the quinoa, 1 cup (250
chickpeas* mL) water and crushed bouillon cube. Bring to a boil then
1 medium orange, peeled, sliced reduce to simmer, uncovered, until cooked, about 15
into thin rounds minutes.
3 cups (100 g) arugula 3. Make the dressing by adding all the ingredients to a high
speed blender and blending until well combined.
Dressing 4. When the quinoa is cooked, add the chickpeas and toss
1 medium orange, juice and zest these in the dressing.
1 clove garlic 5. To plate, add the arugula as the base, top with quinoa
1 cm (½ inch) piece ginger, peeled and chickpea mixture, and garnish with the orange slices
2 Tbsp (30 mL) tahini and roasted beetroots.
Pepper to taste
NOTES
*If cooking from dry beans, this is about ¾ cup (150 g)
dry beans. If using canned chickpeas, this is the amount
in a 400 g can.
Variations: add your leafy green of choice, if not
arugula. Add other fruits such as fresh red grapes, apple
slices, or fresh strawberries. Add raw or roasted nuts or
seeds of choice if desired.
Speed-it-up: using canned cooked beetroots speed up
this recipe.
Storage: store the quinoa and chickpea mixture in an
airtight container in the fridge for up to 2 days. If saving
for later, avoid tossing this mixture with the greens and
fruit to avoid wilting and spoiling.
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Page 313 of 561
BOLD & FILLING LENTIL TACO SALAD 
BOLD & FILLING

LENTIL TACO SALAD
__________________________________________________________________________________________________________________________________
Page 314 of 561
________________________________________ SALADS _______________________________________ 
BOLD & FILLING LENTIL TACO SALAD

________________________________________________________________________________________________
  YT
SERVINGS TIME GF SF YT
3-4 15 min
______________________________________________________________________________________________
1½ cups (300 g) cooked lentils 1. In a small spice jar, combine all the spices for the Mexican
½ cup (65 g) walnuts, chopped spice mix.
¼ cup (30 g) roasted sunflower PUL tip: the Mexican spice mix is delicious on
seeds, roughly chopped roasted potatoes.
1 tsp (5 mL) olive oil 2. In a medium sized bowl, combine the lentils, walnuts,
sunflower seeds, olive oil and 1 Tbsp (15 g) of Mexican
1 head of lettuce, chopped (we spice mix. Set aside while you prepare your vegetables.
used ½ head each romaine and 3. In a large salad bowl, add the lettuce, tomatoes,
iceberg) cucumber, bell pepper, corn and olives.
1 red bell pepper, diced 4. To make your salad, scoop out as much of the salad base
1 large tomato, diced as you would like, top it with a scoop of the lentil and
½ cucumber, diced walnut mixture, then add any desired toppings like
½ cup (60 g) fresh corn guacamole, sriracha, salsa, cashew-lime cream or fresh
¼ cup (45 g) sliced Kalamata olives cilantro. Lastly add the crushed tortilla chips and enjoy!
(optional)
Handful of tortilla corn chips,
crushed (optional) NOTES
Mexican Spice Mix Storage: store in an airtight container in the fridge for
1 tsp (5 g) garlic powder up to one week.
1 tsp (5 g) onion powder Variations: add canned black beans for extra fibre,
1 tsp (5 g) paprika powder pickled jalapeños, fresh salsa, or vegan sour cream.
1 tsp (5 g) chili powder Speed-it-up: use canned lentils.
1 tsp (5 g) ground cumin
cook meal!
A great no-
½ tsp salt
Optional Toppings
Guacamole
Sriracha hot sauce
Fresh red chilli pepper
Fresh cilantro
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Page 315 of 561
SWEET LIME SUMMER FRUIT SALAD 
SWEET LIME SUMMER

FRUIT SALAD
__________________________________________________________________________________________________________________________________
Page 316 of 561
YT SWEET LIME SUMMER
  SERVINGS
4
TIME
10 min
GF NF SF YT
FRUIT SALAD
________________________________________________________________________________________________
1 mango, peeled and cubed 1. Add all fruit to a bowl.
1 cup (150 g) fresh blueberries 2. In a small bowl, whisk together the agave syrup and lime
1 cup (150 g) purple grapes juice, then add to the fruit and toss to combine. Serve
½ cup (75 g) fresh strawberries, immediately.
quartered
2 kiwis, sliced or cut into cubes
NOTES
Dressing Variations: add any fruit of your choosing, such as
½ lime, juice and zest raspberries, oranges, apples or pears.
2 tsp (10 mL) agave syrup
(optional)
up to one day; if possible, it’s best to store the dressing
separately and mix with fruit when ready to serve to keep
the fruit fresh/crisp.
__________________________________________________________________________________________________________________________________
Page 317 of 561
 
A meal might be great on its own.

But almost certainly, any meal is made even better
with a delicious sauce or condiment. Let's whip it up!
__________________________________________________________________________________________________________________________________
Page 318 of 561
 
Dressings &
Condiments Index
Dressings &
Condiments Index
page recipe
320 Afghan green chutney
322 Avocado garlic cream
324 Coconut peanut sauce
326 Balsamic Dijon mustard salad dressing
328 Cashew lime cream
330 Cajun mayo
332 Sweet sesame dressing
334 No-cook miso gravy
336 Ranch mix
338 Vegan ranch mayo dip
340 Golden glow dressing
342 The ultimate mushroom gravy
these
Mix & match
dressings and
njoy
condiments to e
urite
with your favo
meals.
salads and/or
__________________________________________________________________________________________________________________________________
Page 319 of 561
AFGHAN GREEN CHUTNEY 
AFGHAN GREEN
CHUTNEY
__________________________________________________________________________________________________________________________________
Page 320 of 561
_____________________________ D R E S S I N G S & C O N D I M E N T S ___________________________ 
AFGHAN GREEN CHUTNEY

________________________________________________________________________________________________
 
YIELD TIME GF SF
4 cups 10 min
______________________________________________________________________________________________
1 bunch parsley with stems, 1. Add the parsley and coriander to a large food processor
coarsely chopped and blend on high until very finely minced. Add the garlic,
1 bunch coriander with stems, walnuts, peppers and spices and blend again. Finally, add
coarsely chopped the vinegar and blend one final time on high until well
8 cloves garlic combined; some small chunks can remain if desired.
½ cup (60 g) raw walnuts 2. Add to jars and let ‘breathe’ over night in the fridge (do
5 jalapeño peppers, seeded (fewer not cover with a lid)*. The next day, seal the jars with a
if you prefer less spice) plastic lid. If using a metal lid, wrap the lid with plastic
¾ tsp salt wrap first so the lid does not rust and leach into the jar.
2 cups (500 mL) white vinegar NOTES

*The chutney tends to release trapped air via little
bubble after it’s been blended; covering with a lid too
soon doesn’t allow this air to escape and can cause the
chutney to sometimes bubble out of the jar, making a
mess.
Variations: you can add fresh mint leaves, fresh ginger,
or cumin seeds if desired to vary the flavours.
up to four months.
__________________________________________________________________________________________________________________________________
Page 321 of 561
AVOCADO GARLIC CREAM 
AVOCADO GARLIC
CREAM
__________________________________________________________________________________________________________________________________
Page 322 of 561
AVOCADO GARLIC
1 cup 5 min CREAM
________________________________________________________________________________________________
2 medium ripe avocados Add all ingredients to a blender, and blend until well-combined
2 cloves garlic and creamy. Enjoy with nourish bowls, in wraps, in sandwiches
2 tsp (10 mL) Sriracha hot sauce or as a dip!
¼ tsp onion powder (optional)
1 lime, juiced NOTES
Sprinkle of salt (optional)
to two days.
__________________________________________________________________________________________________________________________________
Page 323 of 561
COCONUT PEANUT SAUCE 
COCONUT PEANUT
SAUCE
__________________________________________________________________________________________________________________________________
Page 324 of 561
COCONUT PEANUT
  YIELD
¾ cup
TIME
5 min
GF
SAUCE
________________________________________________________________________________________________
⅓ cup (85 g) peanut butter Prepare the sauce by adding all the ingredients plus 1 Tbsp (15
⅓ cup (80 mL) light canned mL) hot water to small bowl, and whisk until well combined.
coconut milk Add more hot water if desired to achieve a thinner sauce.
1 lime, juiced (~2 Tbsp or 30 mL)
½ tsp sambal, or other hot chili
paste
__________________________________________________________________________________________________________________________________
Page 325 of 561
 
BALSAMIC DIJON MUSTARD SALAD DRESSING
BALSAMIC DIJON
DRESSING
__________________________________________________________________________________________________________________________________
Page 326 of 561
BALSAMIC DIJON
  YIELD
½ cup
TIME
5 min
GF NF SF
DRESSING
________________________________________________________________________________________________
3 Tbsp (45 mL) balsamic vinegar To make the dressing, simply add all the ingredients to a jar,
2 Tbsp (30 mL) olive oil add the lid and shake vigorously until well combined.
1 Tbsp (15 mL) Dijon mustard
1 garlic crushed Alternatively, add to a bowl and whisk.
Freshly cracked black pepper
__________________________________________________________________________________________________________________________________
Page 327 of 561
CASHEW LIME CREAM 
CASHEW LIME CREAM
__________________________________________________________________________________________________________________________________
Page 328 of 561
YT
CASHEW LIME CREAM
½ cup 5 min
________________________________________________________________________________________________
½ cup (65 g) raw cashews Make the cashew cream by adding the ingredients to a food
⅓ cup (85 mL) boiling water (add processor, and blend until smooth.
more if you like a thinner
consistency)
1 lime, juiced
__________________________________________________________________________________________________________________________________
Page 329 of 561
 
CAJUN MAYO
CAJUN MAYO
__________________________________________________________________________________________________________________________________
Page 330 of 561
CAJUN MAYO
½ cup 5 min*
________________________________________________________________________________________________
⅓ cup (50 g) raw cashews, soaked Prepare the Cajun mayo by placing all ingredients in a blender
in water for 1 hour and adding ¼ cup (60 mL) water - blend on high until creamy.
1 lime, juiced
2 tsp (8 g) Cajun seasoning spice
NOTES
Speed-it-up: if you don’t have an hour to soak the
cashews, pour boiling water over the nuts and let soak for
at least 20 minutes.
__________________________________________________________________________________________________________________________________
Page 331 of 561
SWEET SESAME DRESSING 
SWEET SESAME
DRESSING
__________________________________________________________________________________________________________________________________
Page 332 of 561
SWEET SESAME
  YIELD TIME GF NF
4 Tbsp 5 min DRESSING
(45 mL)
________________________________________________________________________________________________
2 Tbsp (30 mL) sodium-reduced To make the dressing, simply add all the ingredients to a jar,
soy sauce (sub to tamari if GF) add the lid and shake vigorously until well combined.
2 tsp (10 mL) sesame oil
2 tsp (10 mL) agave syrup Alternatively, add to a bowl and whisk.
1 lime, juiced
1 tsp (4 g) garlic powder (or
substitute 1 crushed garlic
clove)
__________________________________________________________________________________________________________________________________
Page 333 of 561
NO-COOK MISO GRAVY 
NO-COOK MISO GRAVY
__________________________________________________________________________________________________________________________________
Page 334 of 561
NO-COOK MISO GRAVY
½ cup 2 min
________________________________________________________________________________________________
6 Tbsp (90 mL) water Place all ingredients in a blender on high until well combined.
3 Tbsp (45 mL) miso paste
2 Tbsp (15 g) nutritional yeast
soy sauce (sub to tamari if GF) NOTES
½ tsp rice vinegar If you'd like your miso gravy to be thicker, simply add
3 Tbsp (45 mL) tahini* more tahini, or less water.
__________________________________________________________________________________________________________________________________
Page 335 of 561
RANCH MIX 
RANCH MIX
__________________________________________________________________________________________________________________________________
Page 336 of 561
  RANCH MIX
YIELD TIME GF NF SF
½ cup 5 min
________________________________________________________________________________________________
2 Tbsp (4 g) dried parsley Add all the spices into a small jar, mix and you’re good to go!
1 Tbsp (2 g) dried chives
1 Tbsp (10 g) garlic powder
1 Tbsp (10 g) onion powder NOTES
½ Tbsp (1 g) dried dill Storage: will keep in an airtight container away from
1 tsp (5 g) salt
direct sunlight for months.
½ tsp ground black pepper
__________________________________________________________________________________________________________________________________
Page 337 of 561
VEGAN RANCH MAYO DIP 
VEGAN RANCH MAYO

DIP
__________________________________________________________________________________________________________________________________
Page 338 of 561
VEGAN RANCH
  YIELD TIME GF NF MAYO DIP
½ cup 5 min
________________________________________________________________________________________________
½ cup (125 mL) vegan mayo Combine both ingredients in a small bowl and serve!
1 Tbsp (15 g) Ranch mix
NOTES
up to one week.
Variations: if you like a thinner dip, you can add a
splash of plant milk , apple cider vinegar, or lemon juice.
__________________________________________________________________________________________________________________________________
Page 339 of 561
GOLDEN GLOW DRESSING 
GOLDEN GLOW
DRESSING
__________________________________________________________________________________________________________________________________
Page 340 of 561
GOLDEN GLOW DRESSING
½ cups 3 min
________________________________________________________________________________________________
¼ cup (60 mL) tahini Add all the ingredients to a food processor and blend until
3 Tbsp (45 mL) water well combined. Alternatively, you can also add the ingredients
1 tsp (5 mL) miso paste (or to a bowl and whisk. Serve on salads or nourish bowls and
substitute sodium-reduced soy enjoy!
sauce or tamari if GF)
1 tsp (5 mL) dijon mustard NOTES
Variations: change up the sauce by using balsamic
½ lemon, juiced
vinegar instead of lemon, or ground cumin instead
½ tsp onion powder
turmeric.
Pepper to taste
up to three days.
__________________________________________________________________________________________________________________________________
Page 341 of 561
THE ULTIMATE MUSHROOM GRAVY 
THE ULTIMATE
MUSHROOM GRAVY
__________________________________________________________________________________________________________________________________
Page 342 of 561
THE ULTIMATE
  YIELD TIME NF MUSHROOM GRAVY
1 cup 15 min
________________________________________________________________________________________________
1 Tbsp (15 mL) olive oil 1. In a medium-sized sauce pan on medium heat,
½ onion, diced sauté the oil and onions, until the onions are
3 cloves garlic, crushed golden. Add splashes of water as needed to deglaze
1 Tbsp (10 g) all-purpose flour the pan.
2 tsp (10 mL) miso paste 2. Add the garlic, flour, miso paste, and thyme, and
1 tsp (4 g) dried thyme
cook for about 3 minutes, until fragrant.
3. Slowly add the vegetable broth - start with a
1 cup (250 mL) vegetable broth*
tablespoon or two to start, stir until smooth, then
2 cups (200 g) mushrooms, sliced add a few more tablespoons. Continue until all the
broth is incorporated and the sauce is smooth and
creamy.
4. Add the mushrooms and cook until soft, about 7-8
gravy
This mushroom minutes.
is amaaazing!
NOTES
Can substitute with 1 mushroom bouillon cube plus 1
cup (250 mL) water.
up to three days.
__________________________________________________________________________________________________________________________________
Page 343 of 561
 
Why not let the humble side dish take some of the
limelight?
__________________________________________________________________________________________________________________________________
Page 344 of 561
Sides & Stuffed Veggies Index  
Sides Index
page recipe
346 Cauliflower & Brussels sprout bake
348 Tomato chickpea stew
350 Afghan green bean saffron & cinnamon
spiced rice
352 Marinated sesame mushrooms
354 Warm lentil & potato salad
356 Ranch roasted potato wedges
358 Beetroot & red cabbage sauerkraut
360 Creamy coleslaw with tahini dijon dressing
362 Classic roasted potatoes
364 Sushi rice
366 Vegan tofu chorizo
368 Zucchini roll-ups with vegan ricotta cheese
372 Seasoned jackfruit “chicken"
374 Luscious mashed potatoes
376 Tahini roasted Brussels sprouts
psst: click
the recipe
to go stra
ight there
!
__________________________________________________________________________________________________________________________________
Page 345 of 561
CAULIFLOWER & BRUSSELS SPROUT BAKE 
CAULIFLOWER &
BRUSSELS SPROUT
BAKE
__________________________________________________________________________________________________________________________________
Page 346 of 561
___________________________________________ S I D E S __________________________________________ 
CAULIFLOWER & BRUSSELS SPROUT BAKE

________________________________________________________________________________________________
4-6 50 min
______________________________________________________________________________________________
1 package (500 g) Brussels 1. Preheat the oven to 375°F (190°C). Toss all all the
sprouts, bottoms cut and ingredients from Brussels sprouts through to balsamic
halved vinegar together in a 9x12 inch (24 cm x 32 cm) oven-safe
1 head cauliflower, cut into bite- baking dish. Bake covered with tinfoil for 20 minutes.
size florets 2. While the vegetables are roasting, combine the
1 medium yellow onion, thinly ingredients for the bread crumb topping.
sliced 3. After the 20 minutes, remove the tin foil, sprinkle the
3 cloves garlic, minced bread crumbs evenly over the top of the vegetables and
1 Tbsp (15 mL) olive oil return to the oven for another 20 minutes, or until the
1 tsp (4 g) red pepper chilli flakes vegetables are fork tender and the bread crumbs are
1 tsp (4 g) onion powder golden.
1 tsp (4 g) dried thyme
1 tsp (4 g) dried rosemary NOTES
1 tsp (5 mL) balsamic vinegar Storage: keep in an air-tight container in the fridge for
up to 3 days.
Bread Crumb Topping
Variations: roast other vegetables like bell peppers,
1 cup (110 g) bread crumbs (GF
carrots, broccoli or eggplant.
if desired)
½ Tbsp (7 mL) olive oil
½ tsp salt
¼ tsp fresh ground pepper
__________________________________________________________________________________________________________________________________
Page 347 of 561
TOMATO CHICKPEA STEW  
TOMATO CHICKPEA
STEW
__________________________________________________________________________________________________________________________________
Page 348 of 561
TOMATO CHICKPEA STEW
 
4 30 min
________________________________________________________________________________________________
2 Tbsp (30 mL) vegetable oil If cooking chickpeas from dry:
1 onion, chopped 1. Add all ingredients (except the tomato paste) to a
1 cup (200 g) dry chickpea, soaked medium pot and add 2 cups (500 mL) water
overnight, or substitute 3 cups 2. Bring to a boil, reduce to simmer and cover partially while
(500 g) cooked chickpeas stirring occasionally.
1 red chili pepper, diced (optional) 3. The dish should be ready after 25 - 30 minutes. Taste
2 Tbsp (30 mL) tomato paste (or 1 test. If cooked, add the tomato paste at this stage. Serve
- 2 whole fresh tomatoes, while hot and enjoy!
chopped)
1 tsp (5 g) ground cinnamon If cooking using canned chickpeas:
1 tsp (5 g) ground cumin Add all ingredients to the pot at once including ½ cup (125
mL) water. Cook at a soft boil for 5 - 10 minutes, partially
covered. Serve and enjoy!
NOTES
More onions tastes better - feel free to add an extra one
if you are an onion lover too!
If cooking beans from dry, don’t add the tomato paste
until the end or the chickpeas will take longer to cook.
__________________________________________________________________________________________________________________________________
Page 349 of 561
AFGHAN GREEN BEAN
SAFFRON & CINNAMON
SPICED RICE
AFGHAN GREEN BEAN SAFFRON & CINNAMON SPICED RICE 
__________________________________________________________________________________________________________________________________
Page 350 of 561
___________________________________________ S I D E S __________________________________________ 
AFGHAN GREEN BEAN SAFFRON

& CINNAMON SPICED RICE
________________________________________________________________________________________________
 
4 40 min*
______________________________________________________________________________________________
3 cups (750 mL) water 1. Add oil and onion to a large pot, stirring on high heat until
2½ cups (300 g) green beans, the onions have browned.
chopped (fresh or frozen) 2. Add the beans and water. Cover the pot, bring the beans
1 cup (185 g) dry basmati rice, to a boil, reduce to a simmer and cook until the beans are
soaked 2 hours or overnight al dente (~15 minutes).
1 large onion, chopped 3. Add the remaining ingredients. Cover the pot, bring to a
¼ cup (60 mL) oil boil, reduce to medium and allow the dish to simmer until
3 Tbsp (45 mL) tomato paste all the water has been absorbed by the rice ~ 10 minutes.
2 tsp (7 g) cinnamon Avoid stirring.
1 tsp (4 g) salt 4. Using the end of a spoon, create several craters in the
⅛ tsp saffron (optional) rice. Then cover the pot by placing a paper towel or clean,
dry dish cloth under the lid. Cook for an additional 15
minutes on low.
5. Taste test and ensure the rice is al dente. Enjoy while hot!
NOTES
Optional presentation: if you know that the
tahdahgee has formed and you are using a non-stick pot
you can place a plate on top of the pot, make sure to
wear some oven mitts, and then gently flip the pot
upside down so the entire rice dish comes out as one
uniform piece. If it doesn't work, don't sweat it. Not even
the professionals can make it work each time.
__________________________________________________________________________________________________________________________________
Page 351 of 561
MARINATED SESAME MUSHROOMS 
MARINATED SESAME
MUSHROOMS
__________________________________________________________________________________________________________________________________
Page 352 of 561
MARINATED SESAME
  YIELD TIME GF NF MUSHROOMS
3 cups 5 min
________________________________________________________________________________________________
3 cups (225 g) white or button Add all ingredients to a bowl and mix until well combined. Serve
mushrooms, sliced on a bed of cilantro, sprinkle with sesame seeds, and top with
1 Tbsp (15 mL) sodium-reduced sliced radishes, or enjoy it plain.
soy sauce
1 Tbsp (15 mL) balsamic vinegar
½ Tbsp (7 g) onion powder
1 Tbsp (15 g) sesame seeds
(optional)
1 cup (30 g) cilantro, roughly
chopped (optional)
3 small, raw radishes, sliced
(optional)
__________________________________________________________________________________________________________________________________
Page 353 of 561
 
WARM LENTIL &
POTATO SALAD
WARM LENTIL &

POTATO SALAD
__________________________________________________________________________________________________________________________________
Page 354 of 561
WARM LENTIL &
  YIELD
4 cups
TIME
30 min
GF NF SF
POTATO SALAD
________________________________________________________________________________________________
1 Tbsp (15 mL) oil 1. Add oil and onions to a medium sized pot on medium-high
1 medium onion, diced heat and sauté until the onions are lightly browned,
1 potato, diced into 1 cm chunks approximately 5 minutes.
1 cup (200 g) green 2. Add remaining ingredients. Partially cover, bring to a boil,
lentils (preferably soaked reduce heat to a simmer.
overnight, optional)* Note: do not cover with a lid entirely as the lentils and
1 cup (250 mL) water water create a foam that will overflow.
¾ tsp salt 3. Stir once or twice until the lentils are soft and the potatoes
½ tsp ground turmeric powder cooked, approximately 20 minutes.
½ tsp ground cinnamon
NOTES
*It's true that lentils do not need to be soaked prior to
cooking, but we highly recommend it. There are more
health benefits associated with prior soaking, even if for a
couple hours. Soaking also serves to quicken the cooking
time.
Speed-it-up: Want the meal to cook quicker? Cut the
potatoes into smaller cubes; although allowing it to simmer
a little longer lets all the flavours and spices infuse.
__________________________________________________________________________________________________________________________________
Page 355 of 561
RANCH ROASTED POTATO WEDGES 
RANCH ROASTED POTATO

WEDGES
__________________________________________________________________________________________________________________________________
Page 356 of 561
YT RANCH ROASTED
  SERVINGS TIME GF NF SF YT POTATO WEDGES
2-3 40 min
________________________________________________________________________________________________
4 medium-sized potatoes, washed 1. Pre-heat the oven to 400°F (200°C).
1 Tbsp (15 g) Ranch Mix 2. Cut the potatoes into wedges but cutting in half along the
2 tsp (10 mL) oil length, then cutting each length in half again. Repeat if
needed, if the wedge is thick (we like to keep the skin on
for extra fibre!).
3. Spread the potatoes out in a single layer on a parchment
lined baking sheet. Drizzle with the olive oil, and mix to
coat. Sprinkle the Ranch mix over the potatoes and toss
to coat. Place the tray in the oven to roast.
Note: for crispier potatoes, turn the wedges so that
the cut edge is up.
4. Roast for 25 - 35 minutes, turning the potatoes at the
halfway mark, until the potatoes are golden and crispy.
5. Remove from oven and enjoy!
NOTES
up to 3 days.
__________________________________________________________________________________________________________________________________
Page 357 of 561
BEETROOT & RED CABBAGE SAUERKRAUT 
BEETROOT & RED

CABBAGE SAUERKRAUT
__________________________________________________________________________________________________________________________________
Page 358 of 561
__________________________________________ S I D E S ___________________________________________ 
 
BEETROOT & RED CABBAGE SAUERKRAUT

________________________________________________________________________________________________
8 cups 5 - 10
Days
______________________________________________________________________________________________
1 medium head red cabbage, 1. Add the cabbage, beetroot and salt to a large glass bowl.
cored, thinly sliced* Work the salt into the vegetables by firmly massaging and
2 medium beetroots, peeled, squeezing for 10 to 15 minutes. When finished
grated massaging, mix in the coriander seeds.
1½ Tbsp (20 g) salt Note: the cabbage will soften as you massage, and
1 Tbsp (15 g) whole coriander liquids naturally release to create a brine.
seeds* 2. Transfer the mixture, including the brine, into a clean
glass jar. Firmly push down the mixture until the
vegetables are fully submerged under the brine.
Note: it’s very important the mixture is fully
submerged. If not, mix half a teaspoon of salt in a cup
of water and add this to the jar to submerge.
3. Place a clean weight on top of the vegetables to keep
them fully submerged under the brine throughout the
fermentation process.
4. Close with an airtight lid and allow the sauerkraut to
ferment for 5 to 10 days, away from direct sunlight and at
a cool temperature, about 18 to 24°C (65 to 75°F); taste
test after 4 days to determine when you’d like to stop
fermentation. Open the lid of the jar once per day to
Some people m
ight consider th release any gas build-up.
a condiment, bu is 5. Once fermented, place the sauerkraut in desired glass jar
t I enjoy enou
of it to call it gh and seal airtight with a lid.
a side dish. E Note: bubbles will naturally form on top throughout
with nourish b njoy
owls, on the s the fermentation process, this is normal and not a
of a meal, or ide cause for concern. 
like me, a coup
spoonfuls as a le
snack :P NOTES
*Variations: try with green cabbage, or flavour with
caraway seeds or juniper berries.
Speed-it-up: using a food processor to grate and slice
the cabbage shortens the preparation time.
up to three months.
__________________________________________________________________________________________________________________________________
Page 359 of 561
 
CREAMY COLESLAW WITH TAHINI DIJON DRESSING
CREAMY COLESLAW
WITH TAHINI DIJON
DRESSING
__________________________________________________________________________________________________________________________________
Page 360 of 561
CREAMY COLESLAW
WITH TAHINI DIJON
8 - 10 20 min
DRESSING
________________________________________________________________________________________________
½ medium green cabbage, cored, 1. Place all dressing ingredients in a blender on high, stopping
thinly sliced (about 5 cups occasionally to scrape down sides. Continue until creamy
packed) and well combined.
2 medium carrots, peeled, 2. Toss all salad ingredients and dressing in a large bowl.
shredded Ideally, allow the salad to sit for at least 15 minutes for the
½ large daikon radish, peeled, cabbage to soften. Serve and enjoy!
shredded, pressed to drain fluid,
about 2 cups packed (optional)
⅓ cup (40 g) raw sunflower seeds NOTES
Dressing to 1 day.
1 lime, juiced (about 2 Tbsp or 30
mL)
⅓ cup (80 mL) tahini
⅓ cup (80 mL) water
1 Tbsp (15 mL) dijon mustard
2 tsp (10 mL) apple cider vinegar
__________________________________________________________________________________________________________________________________
Page 361 of 561
CLASSIC ROASTED POTATOES 
CLASSIC ROASTED
POTATOES
__________________________________________________________________________________________________________________________________
Page 362 of 561
CLASSIC ROASTED
  SERVINGS TIME GF NF SF POTATOES
2-3 45 min
________________________________________________________________________________________________
3 - 4 medium potatoes, washed 1. Preheat the oven to 350°F (180°C).
2 tsp (10 mL) oil 2. Cut the potatoes into wedges by cutting length-wise, then
1 tsp (5 g) salt cutting each half in thirds.
1 tsp (5 g) paprika powder 3. Place the cut potatoes onto a parchment lined baking
½ tsp fresh ground pepper sheet, drizzle with the oil and toss to coat. Sprinkle the
salt, paprika and pepper over the potatoes and mix to
ensure they are evenly coated.
4. Place the potatoes in a single layer, cut side up (for
optimal crispiness) and bake for 35 - 40 minutes, or until
golden and the exterior is crispy and golden. Turn once
half way for even browning, if desired.
5. Remove from oven and let cool slightly before enjoying!
NOTES
Variations: this recipe can be used for almost any root
vegetables - sweet potatoes, turnips, beets, or rutabaga.
Storage: store in an airtight container in the fridge for 4
- 5 days.
__________________________________________________________________________________________________________________________________
Page 363 of 561
SUSHI RICE 
__________________________________________________________________________________________________________________________________
SUSHI RICE Page 364 of 561
  YIELD TIME GF NF SF SUSHI RICE
3 cups 20 min
________________________________________________________________________________________________
1½ cups (300 g) medium-grain 1. Rinse the rice until it runs clear under running water. Add
uncooked white rice (sushi rice) it to a medium pan on high heat, pour over the water, and
1¾ cups (415 mL) water bring it to a boil.
2 Tbsp (30 mL) rice vinegar 2. Reduce the temperature to low, partially cover and let
1 tsp (5 g) sugar cook for 15 minutes. Then turn off the heat, cover with a
½ tsp salt lid, and leave for another 5 minutes, until rice is fluffy and
water is absorbed.
3. In a small bowl, whisk together the vinegar, sugar and salt.
If the sugar crystals don't dissolve, pop it in the microwave
for a few seconds.
4. Gently scoop out rice and place in a shallow container to
let it cool. Pour over the vinegar mixture and gently fold it
in while the rice is still warm.
5. Let the rice cool to room temperature. Now it's ready to
use in your sushi!
NOTES
Storage: best if enjoyed the same day. You can cover
the rice (directly on top of the rice, no air between the
wrap and the rice) with plastic wrap, a damp paper towel
or damp cloth and leave in the fridge for up to a day.
__________________________________________________________________________________________________________________________________
Page 365 of 561
VEGAN TOFU CHORIZO 
VEGAN TOFU CHORIZO
__________________________________________________________________________________________________________________________________
Page 366 of 561
__________________________________________ S I D E S ___________________________________________ 
VEGAN TOFU CHORIZO

________________________________________________________________________________________________
  YT
YIELD TIME GF NF YT
3 cups 30 min
________________________________________________________________________________________________
1 Tbsp (30 mL) vegetable oil 1. Heat a large pan on high and add oil. When hot, add the
1 small onion, chopped onion, garlic, salt and pepper, and cook for about 3 - 5
4 cloves garlic, minced minutes.
½ tsp salt 2. Add the mushrooms and continue to cook until
½ tsp ground pepper mushrooms release their moisture and begin to brown,
about 7 minutes.
10 medium mushrooms, finely 3. Reduce the heat to medium-high. Crumble tofu with your
chopped (optional)* hands into the pan. Cook, stirring and scraping the
2 blocks (600 g) extra-firm tofu bottom of the pan to avoid burning, until tofu browns and
crisps to you liking, between 15 - 30 minutes.
1 Tbsp (15 g) dried oregano 4. Add in the spices and continue to cook and scrape until
1 Tbsp (15 g) paprika powder fragrant, about 1 - 2 minutes. Add the vinegar and soy
1 tsp (5 g) chili powder (optional) sauce and stir to combine. Garnish.
½ tsp ground coriander (optional)
½ tsp ground cumin
⅛ tsp cinnamon NOTES
*Variations: mushrooms can be left out of this recipe if
2 Tbsp (30 mL) apple cider vinegar you don’t like them or to simply reduce cooking time. All
1 tsp (5 mL) sodium-reduced soy of the spices are optional, although the more you can add
sauce (sub to tamari if GF) from the list the better!
Meal prep: easy to make during meal prep to enjoy in
Optional Garnish
recipes throughout the week: add to breakfasts, tacos,
Fresh cilantro, chopped
burritos, nachos, lasagnas, pastas and salads!
Scallions, thinly sliced

up to 4 days.
__________________________________________________________________________________________________________________________________
Page 367 of 561
ZUCCHINI ROLL UPS WITH VEGAN RICOTTA CHEESE 
ZUCCHINI ROLL UPS

WITH VEGAN RICOTTA
‘CHEESE’
__________________________________________________________________________________________________________________________________
Page 368 of 561
__________________________________________ S I D E S ___________________________________________ 
ZUCCHINI ROLL UPS WITH

VEGAN RICOTTA ‘CHEESE’
________________________________________________________________________________________________
 
SERVINGS TIME GF SF
3-4 30 min*
______________________________________________________________________________________________
2 cups (60 g) spinach
1 can (400 g) tomato sauce Ricotta (Makes 2 Cups)
3 cloves garlic, crushed 1. Drain cashews and place in food processor or blender
1 Tbsp (15 mL) tomato paste with all other ingredients. Blend until creamy, scraping
2 tsp (10 g) nutritional yeast down sides as needed. Add more liquid if needed to
1 tsp (4 g) dried oregano achieve a smooth, ricotta-like consistency. Adjust spices
1 tsp (4 g) Italian spice mix and flavour to your liking (more nutritional yeast for
½ tsp curry powder cheesy flavour, more lemon or vinegar for acidity, etc.)
Ground pepper (to taste) 2. Enjoy on soups, salads, or in appetizers like this!
1 zucchini Roll Ups:

½ cup garlic croutons, ground into 3. Pre-heat oven to 180°C (360°F). Using a vegetable peeler,
crumbs* (GF if desired) peel the zucchini into long strips.
½ recipe cashew ricotta (below) 4. Wilt the spinach by microwaving in a microwave-safe bowl
for 1 - 2 minutes, tossing after each minute.
Vegan Ricotta 5. In a medium bowl, add the the tomato sauce, garlic,
1 cup (125 g) cashews, soaked for tomato paste, nutritional yeast, oregano, Italian spice,
at least 2 hours or overnight curry powder, and pepper together. Mix together.
½ cup (125 mL) unsweetened 6. Layer about ½ of the tomato sauce on the bottom of a 23
plant-based milk (or substitute cm x 15 cm (9 x 6 inch) baking dish.
water) 7. On a plate or other flat surface, place 1 strip of zucchini
1 Tbsp (15 mL) apple cider vinegar and spread a thin layer of ricotta along the length, and
(or ½ fresh lemon) place some wilted spinach before rolling into a spiral.
2 tsp (10 g) nutritional yeast Place the seam side down in the baking dish. Repeat until
(optional) your dish is full or until you run out of zucchini.
1 tsp (5 mL) olive oil 8. Top the rolls with the remaining tomato sauce. Blitz the
1 clove garlic croutons in a blender (or crush with an unopened can or
¼ tsp onion powder rolling pin), and sprinkle over the tomato topped rolls.
Salt and pepper to taste Bake in the oven for 12 - 15 minutes, until the crumbs are
golden brown and the tomato sauce is bubbling. Remove
from oven and enjoy while warm!
__________________________________________________________________________________________________________________________________
Page 369 of 561
___________________________________________ S I D E S ___________________________________________ 
ZUCCHINI ROLL UPS WITH VEGAN RICOTTA

CHEESE
________________________________________________________________________________________________
Notes
*Not including soaking time
**You can substitute the croutons for bread or panko crumbs, just add a sprinkle of some garlic and
onion powder, and dried herbs like basil, oregano, or thyme to flavour it.
Make-ahead: this recipe can be made ahead to enjoy the next day!
Storage: store the roll-ups in an airtight container in the fridge for up to 3 days. The ricotta on its
own can be stored in the fridge for up to 5 days.
__________________________________________________________________________________________________________________________________
Page 370 of 561
 
This ricotta cheese need not be limited to this recipe

alone! Enjoy it with lasagnas, casseroles, or anything
else you might fancy.
__________________________________________________________________________________________________________________________________
Page 371 of 561
 
SEASONED JACKFRUIT
“CHICKEN”
SEASONED JACKFRUIT
“CHICKEN”
__________________________________________________________________________________________________________________________________
Page 372 of 561
SEASONED JACKFRUIT
  YIELD
2 cups
TIME
10 min
GF NF
“CHICKEN”
________________________________________________________________________________________________
1 can (550 g) young jackfruit in 1. Heat the oil in a large frying pan, on medium-high heat. Add
brine, cores trimmed the jackfruit and spices and cook until the jackfruit is
1 Tbsp (15 mL) olive oil heated through, about 5 minutes. Use the back of a wood
2 tsp (8 g) onion powder spoon to mash or use two forks to pull apart the jackfruit
2 tsp (8 g) garlic powder chunks.
1 tsp (5 g) dried thyme 2. Add the vegetable stock and soy sauce, and cook until all
1 tsp (5 g) dried rosemary the liquid has been absorbed, and the mixture is fairly dry.
½ tsp fresh ground pepper 3. Serve with mashed potatoes, mushroom gravy or make into
Pinch ground nutmeg a roasted jackfruit sandwich with toasted bread, vegan
mayo, spinach and cranberry sauce.
¼ cup (60 mL) vegetable stock*
sauce (sub to tamari if GF) NOTES
*Can substitute with ½ vegetable bullion cube plus ¼ cup
(65 mL) water.
to 3 days.
__________________________________________________________________________________________________________________________________
Page 373 of 561
LUSCIOUS MASHED POTATOES 
LUSCIOUS MASHED
POTATOES
__________________________________________________________________________________________________________________________________
Page 374 of 561
LUSCIOUS MASHED
POTATOES
2 cups 15 min
________________________________________________________________________________________________
3 medium potatoes, cut into 1- 1. Place the potatoes in a medium-sized pot and cover with
inch/2 cm cubes water, so that there is about an inch (2 cm) of water
2 Tbsp (30 mL) vegan margarine covering the potatoes. Bring the potatoes to a boil on high
¼ cup (65 mL) plain, unsweetened heat for about 10 minutes, until fork tender.
plant-based yogurt 2. Turn off the stove, drain the potatoes, return them back to
Salt & pepper to taste the pot and add the margarine and yogurt. Mash with a fork
or potato masher. Enjoy as is, and particularly delicious
when served with mushroom gravy.
NOTES
to 3 - 4 days.
Variations: add a couple bulbs of roasted garlic, or some
caramelized onions.
__________________________________________________________________________________________________________________________________
Page 375 of 561
TAHINI ROASTED BRUSSELS SPROUTS 
TAHINI ROASTED
BRUSSELS SPROUTS
__________________________________________________________________________________________________________________________________
Page 376 of 561
TAHINI ROASTED
  SERVINGS TIME
3-4 20 min
GF NF
BRUSSELS SPROUTS
________________________________________________________________________________________________
4 cups (500 g) small Brussels 1. Pre-heat the oven to 400°F (200°C). Combine the
sprouts, washed, trimmed & ingredients from Brussels sprouts to soy sauce, together in
halved a bowl, then spread onto a parchment-lined baking sheet.
2 tsp (10 mL) olive oil 2. Bake for 10 minutes, mix, and bake for another 10 minutes,
¼ cup (60 mL) tahini until the edges are just golden and the Brussels sprouts are
1 Tbsp (15 mL) lemon juice fork tender, but not mushy.
2 tsp (10 mL) balsamic vinegar 3. Remove from the, oven and toss with the chopped, roasted
1 tsp (5 mL) sodium-reduced soy almonds.
sauce (sub to tamari if GF)
¼ cup (35 g) roasted almonds,
coarsely chopped (or substitute NOTES
with roasted pumpkin or Storage: store in an airtight container in the fridge for up
sunflower seeds) to 3 days.
this recipe, I nearly

The first time we made
it al l by m ys elf in one-go... it's not
finish ed
e yo u' ll w ant to sh are, but if you do,
a re cip
it!
people will love you for
__________________________________________________________________________________________________________________________________
Page 377 of 561
 
Next up:
We're entering the main meals, I hope you're hungry!
__________________________________________________________________________________________________________________________________
Page 378 of 561
Sides & Stuffed Miscellaneous Meals Index Index 
Stuffed Veggies &
Savoury Pies Index
page recipe
380 Quinoa & red lentil stuffed sweet potatoes
382 Protein packed vegan stuffed bell peppers
384 Curry crust lentil pot pies
386 Shepard’s pie
__________________________________________________________________________________________________________________________________
Page 379 of 561
QUINOA & RED LENTIL
STUFFED SWEET
POTATOES
QUINOA & RED LENTIL STUFFED SWEET POTATOES 
__________________________________________________________________________________________________________________________________
Page 380 of 561
___________________ STUFFED VEGGIES & SAVOURY PIES __________________ 
QUINOA & RED LENTIL

STUFFED SWEET POTATOES
________________________________________________________________________________________________
 
SERVINGS TIME GF NF
4 55 min
______________________________________________________________________________________________
4 medium sweet potatoes 1. Preheat oven to 400°F (200°C). Pierce sweet potatoes
with a fork in several locations and place on aluminum foil
1 tsp (5 mL) olive oil on a baking tray in the oven. Roast until tender, about 45
2 scallions, minced (optional) minutes, stopping once to flip.
1 medium yellow onion, chopped Note: Cooking the following ingredients takes about
2 cloves garlic, crushed 20 minutes, so if you want the potatoes to be done at
the same time, wait about 20 minutes after putting
½ cup (100 g) dry red lentils, the sweet potatoes in the oven to start the next steps.
rinsed 2. Add scallions and onion to a large pot on high heat. Add
½ cup (90 g) quinoa splashes of water as needed to de-glaze the pan, stirring
½ vegetable bouillon cube occasionally until translucent and slightly browned, about
1 tsp (5 mL) sambal chili paste* 5 minutes. Add the garlic and sauté for another 2
(optional) minutes, stirring and adding water as needed.
1 tsp (5 g) curry powder 3. Add all of the ingredients from the lentils through to the
½ tsp ground cumin spices to the pot plus 2 cups (500 mL) of water, bring to a
½ tsp ground coriander boil then reduce to a simmer with the lid partially
covered. Simmer for 10 minutes.
½ large head of broccoli, cut in 4. Add the broccoli and bell pepper, stir to combine, and
bite-sized florets place lid fully on the pot and allow to cook for 5 minutes.
1 medium red bell pepper, 5. Mix all dressing ingredients in a small bowl plus 2 Tbsp
chopped (30 mL) water. Stir into the quinoa/lentil mixture or serve
on the side to drizzle on top.
Dressing
NOTES
1 Tbsp (15 mL) balsamic vinegar
2 tsp (10 mL) sodium-reduced soy *Variations: add any other veggies you desire, and try
sauce (sub to tamari if GF) adding some spices like cumin or paprika! If you don’t
have sambal, any hot sauce will do.
Speed-it-up: batch cooking the sweet potatoes ahead
of time will speed up this recipe.
up to 3 days.
__________________________________________________________________________________________________________________________________
Page 381 of 561
 
PROTEIN PACKED PROTEIN PACKED VEGAN STUFFED BELL PEPPERS
VEGAN STUFFED BELL

PEPPERS
__________________________________________________________________________________________________________________________________
Page 382 of 561
PROTEIN PACKED VEGAN

STUFFED BELL PEPPERS
________________________________________________________________________________________________
  YT
4-6 40 min
______________________________________________________________________________________________
6 large bell peppers, any colour 1. Cut the bell peppers in half lengthwise and discard the
seeds and membranes. Sprinkle the insides of the bell
1 tsp (5 mL) oil peppers lightly with salt.
1 medium onion, chopped 2. In a pan on high heat, add the oil and onions and sauté
3 cloves garlic, crushed until lightly browned, about 5 minutes, adding splashes of
water as needed to deglaze the pan. Then add the garlic
1½ cup (175 g) soy veggie and sauté for another 2 minutes.
ground* 3. Then add the soy veggie ground and spices and cook for
1 tsp (5 g) cumin powder 2 - 3 minutes to allow the flavours to meld. Finally, stir in
1 tsp (5 g) Italian mix the pasta sauce, cooked brown rice, beans and olives.
½ tsp ground turmeric 4. Pre-heat the oven. Stuff the peppers with the rice mixture
Ground black pepper and salt, to and place in a baking dish. Bake uncovered in 350°F
taste (180°C) oven for 30 - 40 minutes, depending on how
roasted you like your bell peppers.
¾ cup (170 g) meatless tomato 5. Serve with garnish of your choosing and enjoy!
pasta sauce
1½ cup (300 g) cooked mung
NOTES
beans, or other preferred bean
or lentil** *If desired, substitute soy veggie ground for equal parts
1½ cup (300 g) cooked brown beans and rice.
rice** **Made from cooking ¾ cup (140 g) dry brown rice, and ¾
½ cup (100 g) chopped ripe olives cup (140 g) dry mung beans.
of choice Variations: add other vegetables of your choosing such
as fresh tomato or corn.
Optional Garnish Speed-it-up: using canned beans or substituting the
Avocado slices rice for quinoa (if cooking the rice from dry) speeds up
Hot sauce or chili flakes the process.
Green onion Storage: store in an airtight container in the fridge for
Red onion, diced
up to 4 days.
Cilantro, chopped
__________________________________________________________________________________________________________________________________
Page 383 of 561
CURRY CRUST LENTIL POT PIE  
CURRY CRUST LENTIL

POT PIE
__________________________________________________________________________________________________________________________________
Page 384 of 561
CURRY CRUST LENTIL POT PIES

________________________________________________________________________________________________
  SERVINGS TIME NF
4 40 min
______________________________________________________________________________________________
1 Tbsp (15 mL) olive oil 1. Pre-heat the over to 360°F (180°C). Combine all the
1 yellow onion, chopped ingredients for the crust in a bowl and mix until a rough
3 cloves garlic, minced dough is formed. Turn out onto a floured surface, knead
1 jalapeño, seeded and minced a few times until the dough is smooth and roll into a thin
layer using a rolling pin. The thinner the dough, the faster
1 Tbsp (7 g) all-purpose flour and crispier it will cook. Use a ramekin baking dish as a
1 vegetable boullion cube template for the crust and cut out all the pieces you
1 Tbsp (15 mL) miso paste need. Set aside until the filling is ready.
2 cups (500 mL) water Tip: Any left over crust scraps can be baked on a tray
to make crackers!
1 stalk celery, chopped 2. In a large pot on high heat, sauté the oil, onion, garlic and
1 large carrot, peeled and jalapeño, until soft, about 3-5 minutes. Add splashes of
chopped water as needed to deglaze the pan.
1 cup (65 g) cooked corn kernels 3. Add the flour next, stir and toast for a minute or two
1 bell pepper, chopped before adding the bouillon cube and miso paste.
1 can (310 g) brown lentils 4. Slowly add the water next, a few splashes at a time,
½ head cauliflower, cut into bite whisking constantly until all the water is incorporated and
sized florets the mixture is smooth.
½ cup (35 g) frozen peas 5. Add the remaining vegetables, lentils and spices and cook
1 tsp (5 g) dried thyme until the vegetables are soft, about 10 minutes. Remove
1 tsp (5 g) dried rosemary from the heat and divide the mix between oven safe
1 tsp (4 g) ground coriander ramekin baking dishes.
½ tsp salt 6. Cover each filled ramekin with a crust and brush lightly
Fresh ground pepper with olive oil.
7. Bake for 20 minutes, or until the crust is golden at the
Cracker Crust
1 cup (125 g) all-purpose flour
6 tbsp (90 mL) water NOTES
2 tbsp (14 g) ground flaxseed Variations: add other vegetables of your choosing such
1 tbsp (7 g) nutritional yeast
as tomato, broccoli green beans or asparagus.
½ tbsp (15 mL) oil
Storage: store in the fridge for up to 3 days.
1 tsp (4 g) curry powder
½ tsp salt
__________________________________________________________________________________________________________________________________
Page 385 of 561
SHEPARD'S PIE 
SHEPARD'S PIE
__________________________________________________________________________________________________________________________________
Page 386 of 561
SHEPARD’S PIE
________________________________________________________________________________________________
  SERVINGS TIME GF NF
4-6 50 min
______________________________________________________________________________________________
3 potatoes, washed and cut into 1. Preheat oven to 360°F (180°C)
small cubes 2. Place the diced potatoes into a medium pot with enough
water to cover the potatoes and bring to a boil on high
2 tsp (10 mL) olive oil heat until the potatoes are fork tender.
1 small onion, diced 3. While you are waiting for the potatoes, make the filling by
3 cloves garlic, minced heating the oil in a large frying pan on medium heat, and
1 tsp (4 g) dried oregano cook the onions, until soft, adding splashes of water as
1 tsp (4 g) dried rosemary needed to prevent burning.
1 tsp (4 g) dried thyme 4. Add the garlic and spices and cook until fragrant, about a
½ tsp salt minute. Then add the mushrooms and cook until they
¼ tsp fresh ground black pepper have released their moisture, about 8 minutes.
5. Add the vegetable broth, tomato paste, and carrots, and
4 cups (400 g) mushrooms, cook for 5 minutes.
cleaned, trimmed and chopped 6. Add the veggie ground and peas and cook until heated
through.
1 cup (250 mL) vegetable broth* 7. Drain the potatoes, add back to the empty pot and add
1 Tbsp (15 mL) tomato paste the plant-milk, onion powder, garlic powder, salt, and
1 cup (130 g) chopped carrot pepper. Mash with a fork or potato masher and set aside.
1 package (200 g) soy veggie 8. Transfer the mushroom mixture into the a large oven-safe
ground** baking dish or pie plate. Dollop the mashed potatoes on
1 cup (145 g) frozen peas the top and spread evenly over the vegetable mixture.
9. Bake for 25 minutes, or until potatoes are lightly golden.
¾ cup (180 mL) unsweetened 10. Remove from the oven and enjoy!
plant-based milk or vegetable
broth
NOTES
½ tsp garlic powder *Can substitute with 1 vegetable bouillon cube plus 1 cup
½ tsp salt (250 mL) water.
⅛ tsp ground pepper **Can substitute with 1 ½ cups / 310 g cooked lentils.
meal.
A comforting + hearty up to 3 days.
Variations: add 2-3 cloves of roasted garlic to the
mashed potatoes, or use sweet potatoes or cauliflower
instead of regular potatoes.
__________________________________________________________________________________________________________________________________
Page 387 of 561
 
Grab your favourite bread, bun, or wrap.

We’re going to load them full of the good stuff.
__________________________________________________________________________________________________________________________________
Page 388 of 561
Sandwiches, Burgers & Tacos Index 
Sandwiches,
Burgers & Tacos
Index
page recipe
390 The BTLT: bbq tempeh, lettuce & tomato
sandwich
392 Loaded avocado & hummus veggie sandwich
394 Mashed chickpea & dill sandwich
396 Tofu tapenade sandwich
398 Pulled jackfruit bbq sandwiches
400 Bean & oat burger with Cajun mayo
402 Wild rice & mushroom burger
404 Tempeh tacos with cashew lime cream
406 Mushroom & lentil tacos with creamy garlic
avocado sauce
408 Roasted vegetable & hummus pinwheels
410 Roasted cauliflower & potato wrap
412 Falafel wraps with roasted garlic mayo
414 Roasted Mediterranean veggie “chicken”
wraps with turmeric hummus
psst: click
the recipe
to go stra
ight there
!
__________________________________________________________________________________________________________________________________
Page 389 of 561
BBQ TEMPEH, LETTUCE & TOMATO SANDWICH 
THE BTLT: BBQ

TEMPEH, LETTUCE &
TOMATO SANDWICH
__________________________________________________________________________________________________________________________________
Page 390 of 561
_________________________ S A N D W I C H E S , B U R G E R S & T A C O S ____________________
THE BTLT: BBQ TEMPEH, LETTUCE

& TOMATO SANDWICH
________________________________________________________________________________________________
YT
  SERVINGS TIME GF NF YT
2-3 25 min*
______________________________________________________________________________________________
1 block (250 g) tempeh 1. Bring a medium pan of water to a boil. Cut the tempeh
½ cup (125 mL) vegan BBQ sauce into ⅛ inch (½ cm) thin strips (the thinner they are, the
(GF if desired) crispier they will be!). Add the strips to the pan of boiling
water and cook for 5 minutes to reduce the bitterness.
2 tsp (10 mL) vegetable oil Drain and pat dry.
Toasted bread of choice (GF if 2. Mix the tempeh and BBQ sauce and let sit for at least 5
desired) minutes, or ideally for 2 hours or overnight for maximum
1 small head of romaine lettuce BBQ flavour.
1 medium fresh tomato, sliced 3. Toast your bread and prep your vegetables.
1 avocado, sliced 4. Add the vegetable oil to a non-stick pan on medium high
1 roasted red pepper from a jar, heat and, once heated, add the tempeh strips and cook
deseeded, sliced until golden and crispy on both sides, about 5 - 7
minutes. Keep on eye on it as BBQ sauce can quickly
burn. Remove from heat when crisped to your liking.
5. Top the toasted bread with some BBQ sauce, add
tempeh strips, tomatoes, roasted red pepper, avocado,
and lettuce.
NOTES
*Excluding marinating time
Storage: best if enjoyed same day, but you can store
the tempeh in the fridge for up to 2 - 3 days.
Variations: try with pickles instead of avocado, or top
with a coleslaw mix.
__________________________________________________________________________________________________________________________________
Page 391 of 561
LOADED AVOCADO & HUMMUS VEGGIE SANDWICH 
LOADED AVOCADO & HUMMUS

VEGGIE SANDWICH
__________________________________________________________________________________________________________________________________
Page 392 of 561
LOADED AVOCADO &
YT
HUMMUS VEGGIE
2 10 min
SANDWICH
________________________________________________________________________________________________
4 slices whole grain bread (GF if Divide the ingredients between the bread to make two
desired) sandwiches.
4 Tbsp (60 g) hummus
½ avocado, mashed or sliced
thinly NOTES
1 cup (30 g) baby spinach,
Variations: this is a classic, so modify to your taste.
packed
¼ cucumber, sliced Keep it interesting by changing it up every so often: add
1 large tomato, sliced other veggies, switch up the flavour of hummus, or enjoy
10 green olives, cut lengthwise it in a wrap.
2 Tbsp (30 g) red onion, sliced Speed-it-up: purchasing store-bought hummus makes
thinly (optional) for a quick lunch if you’re often in a hurry. Or use your
¼ carrot, shredded (optional) own homemade hummus if preferred.
1 Tbsp (15 mL) sweet chili sauce
(optional)
days a week.
Our go-to lunch several
__________________________________________________________________________________________________________________________________
Page 393 of 561
MASHED CHICKPEA AND DILL SANDWICH 
MASHED CHICKPEA
AND DILL SANDWICH
__________________________________________________________________________________________________________________________________
Page 394 of 561
_________________________ S A N D W I C H E S , B U R G E R S & T A C O S ____________________ 
MASHED CHICKPEA & DILL SANDWICH

________________________________________________________________________________________________
  YT
3-4 10 min
______________________________________________________________________________________________
1½ cups (250 g) cooked 1. In a large bowl, mash the chickpeas with a potato masher
chickpeas* or fork until flakey.
½ bell pepper, finely chopped 2. Add the pickles, bell pepper, sunflower seeds, red onion,
¼ cup (30 g) roasted sunflower vegan mayo, dill and chives and mix to combine.
seeds 3. Serve on toasted bread and lettuce, or in a wrap, with
¼ red onion, finely chopped crackers, or on a salad.
¼ cup (35 g) dill pickle, finely
chopped
¼ cup (60 mL) vegan mayo** NOTES
2 Tbsp fresh dill, coarsely chopped *If cooking from dry beans, this is about 1 cup (200 g)
(or 1 Tbsp/7 g dried) dry beans. If using canned chickpeas, be sure to rinse
1 Tbsp fresh chives, chopped first. Canned chickpeas are high in salt, so taste test and
(optional) add this salt at the end in the amount desired.
**If you don’t have or don’t like vegan mayo, you can
4 slices of whole wheat bread, substitute with tahini.
toasted (GF if desired) Variations: add spices as desired, such as basil or
1 - 2 leaves of fresh lettuce cumin while blending to vary flavours. This also makes a
delicious dip for vegetables and crackers.
process.
up to two days.
__________________________________________________________________________________________________________________________________
Page 395 of 561
TOFU TAPENADE SANDWICH 
TOFU TAPENADE
SANDWICH
__________________________________________________________________________________________________________________________________
Page 396 of 561
TOFU TAPENADE SANDWICH

________________________________________________________________________________________________
  SERVINGS TIME GF NF
2 20 min
______________________________________________________________________________________________
1. Prepare the tofu by heating oil in a non-stick pan on high
Sandwich & Filling heat. Then add the sliced tofu to the pan, decrease the
2 pumpkin seed rolls, or other heat to medium-high and do not disturb until golden,
bread of choice (GF if desired) about 5 - 8 minutes. Then flip and allow other side to
⅓ cup (85 mL) hummus cook; again, do not disturb until golden, about 5 minutes.
⅓ cup (40 g) black & green olive Sprinkle on the salt and remove from the heat.
tapenade 2. In a separate pan, add the oil, onion, garlic and
6 cherry tomatoes mushrooms and sauté on high heat until the mushrooms
½ cup (15 g) mixed greens release all their moisture, up to 8 minutes. Then add the
Sriracha hot sauce (optional - or bell pepper, spices, and 2 Tbsp (30 mL) water and stir to
substitute sweet chili sauce)* combine. Cook for another 2 minutes. This should be
done around the same time as the tofu; when cooked to
Tofu Strips your liking, remove from the heat.
½ block (125 g) firm tofu, thinly 3. Divide the sandwich ingredients between the rolls/bread:
sliced spread on the hummus, spoon on the tapenade and top
1 tsp (5 mL) vegetable oil with tomatoes and lettuce and add the sautéed veggies
½ tsp salt too. Finally, add the tofu and drizzle on the hot sauce.
Sautéed Veggies
NOTES
1 tsp (5 mL) vegetable oil
*Hot sauce is recommended; if you don’t like it spicy, a
1 clove garlic, crushed
sweet chili sauce is highly recommended.
½ red onion, chopped
6 large mushrooms, diced   Variations: add any other veggies you enjoy: raw or
sautéed. This would also make for a delicious wrap!
1 red bell pepper, seeded, diced Speed-it-up: batch make the hummus and tapenade
½ tsp ground cumin ahead of time to enjoy in your sandwiches throughout
½ tsp paprika powder the week!
½ tsp Cajun spice (optional)
__________________________________________________________________________________________________________________________________
Page 397 of 561
PULLED JACKFRUIT BBQ SANDWICH 
PULLED JACKFRUIT
BBQ SANDWICH
__________________________________________________________________________________________________________________________________
Page 398 of 561
PULLED JACKFRUIT BBQ SANDWICH

________________________________________________________________________________________________
 
2-3 15 min
______________________________________________________________________________________________
1½ cups (565 g) young jackfruit, in 1. Pre-heat a pan on medium heat with 1 tsp (5 mL) of
brine*, drained sunflower oil. Drain and rinse the jackfruit, and cut
¾ cup (190 mL) vegan BBQ sauce each piece into 2-3 chunks. Add the jackfruit and BBQ
(GF if desired) sauce to the pan and cook until warmed through. Use the
2 - 3 buns (GF if desired) back of a wooden spoon to press down on the jackfruit to
shred the pieces, or use two forks to pull the pieces
Quick Coleslaw apart. Once heated and coated in sauce, remove from
½ cup shredded red cabbage heat.
½ cup shredded green cabbage 2. In a small bowl, combine the cabbages and carrot to
1 carrot, shredded create a quick coleslaw.
3. In another bowl, combine the ingredients for the
Nectarine Salsa nectarine salsa.
4 ripe nectarines, pitted and 4. To assemble the sandwiches: Top the buns with ½
chopped cup of BBQ jackfruit, a handful of coleslaw and top with a
1 medium-sized tomato, chopped couple spoonfuls of salsa.
1 red bell pepper, de-seeded and 5. Serve with cherry tomatoes, pickles, crackers or tortilla
chopped chips.
1 small red onion, diced
½ lime, juiced
2 Tbsp fresh cilantro, roughly NOTES
chopped *If you want to make any savoury jackfruit dishes, always
2 Tbsp fresh mint, be sure that you have grabbed a can of the young, green
roughly chopped and brined jackfruit.
Salt and pepper to taste Storage: the BBQ jackfruit, coleslaw and salsa can be
made a day in advance and stored separately. Reheat the
jackfruit on the stove or in the microwave. Assembled
sandwiches are best if enjoyed right away.
Variations: instead of coleslaw, top the sandwiches
with sliced tomato, avocado, crunchy red onions and
shredded romaine lettuce.
__________________________________________________________________________________________________________________________________
Page 399 of 561
BEAN & OAT BURGER WITH CAJUN MAYO
BEAN & OAT BURGER

WITH CAJUN MAYO
__________________________________________________________________________________________________________________________________
Page 400 of 561
BEAN & OAT BURGER WITH CAJUN MAYO

________________________________________________________________________________________________
4-6 40 min*
______________________________________________________________________________________________
2 Tbsp (15 g) ground flaxseeds 1. Add ground flax seeds plus 6 Tbsp (90 mL) water to a
1 tsp (5 mL) olive oil large food processor. Allow to sit for 5 minutes until flax
1 yellow onion, finely diced TROPICAL COCONUT
seeds gel, stirring once halfway.
2 cloves garlic, crushed 2. In a medium pan on high heat, sauté the onions in oil
1½ cups (400 g) cooked pinto POPSICLES
until lightly golden, about 5 minutes. Add splashes of
beans** water as needed to deglaze the pan. Add the garlic and
⅓ cup (40 g) raw or roasted sauté for another 2 minutes.
sunflower seeds (or walnuts) 3. Add the caramelized onion and garlic mixture to the food
¾ cup (65 g) old-fashioned rolled processor, along with the beans, sunflower seeds, oats,
oats or breadcrumbs (GF if and spices. Blend on high and scrape down sides until
desired) well combined. Set aside.
1 tsp (4 g) each ground cumin, 4. In a medium pan, on medium-high heat, sauté
paprika powder, Cajun mushrooms in oil. Don’t worry if it seems dry at first, the
seasoning spice mushrooms will naturally release water. After 5 minutes
of cooking add the bell pepper and spices and cook for
Accompaniments another 3 minutes. Add water if needed to avoid burning.
1 tsp (5 ml) olive oil Set aside.
4 cups (440 g) mushrooms, thinly 5. Prepare the cajun mayo by placing all ingredients in a
sliced blender and adding ¼ cup (60 mL) water, blend on high
2 medium red bell peppers, thinly until creamy. Set aside.
sliced 6. Divide the bean and oat mixture into the desired number
½ tsp each ground cumin, of patties. Cook on a non-stick pan on medium-high heat,
paprika, onion, & garlic powder using 1 tsp (5 mL) of oil per patty per side. Cook until
4 - 6 burger buns (GF if desired) lightly browned, about 3 to 4 minutes per side.
1 cup (30 g) arugula (or substitute 7. Serve on burger buns with coleslaw, sautéed mushroom
other leafy green of choice) and bell pepper mix, and topped with arugula, cajun
1 cup Creamy Coleslaw (optional) mayo and jalapeños.
¼ cup raw or pickled jalapeño
slices (optional)
NOTES
Cajun Mayo *Not Including soaking time.
⅓ cup (40 g) raw cashews, soaked **This is about ¾ cup (150 g) dry beans.
in warm water for 1 hour Speed-it-up: use canned beans!
1 lime, juiced Storage: in the fridge for up to three days, and freezer
2 tsp (8 g) Cajun seasoning spice
for up to two months.
__________________________________________________________________________________________________________________________________
Page 401 of 561
 
WILD RICE & MUSHROOM BURGER
WILD RICE &

MUSHROOM BURGER
__________________________________________________________________________________________________________________________________
Page 402 of 561
WILD RICE & MUSHROOM BURGER

________________________________________________________________________________________________
YT
 
YIELD TIME GF YT
6-8 30 min
______________________________________________________________________________________________
2 Tbsp (14 g) ground flaxseeds 1. In a large mixing bowl, add the ground flaxseeds with ¼
cup (60 mL) water. Set aside to gel.
1 tsp (5 mL) vegetable oil 2. To a large pan, add the oil, onions and garlic and sauté on
2 red onion, diced high heat until lightly golden, about 5 minutes, adding a
2 cloves garlic, minced splash of water as needed to deglaze the pan.
3. Then add the mushroom and walnuts, and cook until
3 cups (300 g) cremini most of the moisture has evaporated, about 5 - 8
mushrooms, finely diced minutes. Add the soy sauce, cumin, and coriander and
⅓ cup (40 g) walnuts, finely continue to cook until all the moisture is evaporated.
chopped 4. Meanwhile, add the lentils to the same bowl as the
2 Tbsp (30 mL) sodium-reduced flaxseeds and mash as best you can using an immersion
soy sauce (sub to tamari if GF) blender, potato masher or fork. To the lentils, add the
½ Tbsp (7 g) ground cumin mushroom mixture, rice, bread crumbs, nutritional yeast,
1 tsp (4 g) ground coriander ketchup, and pepper. Using your hands, combine until
(optional) fully mixed and form into burger patties.
5. In a large frying pan over medium heat, add a bit of
1 cup (190 g) cooked brown/wild vegetable oil and cook patties until golden on each side,
rice about 2 - 3 minutes per side.
1 cup (90 g) bread crumbs (GF if 6. While the burgers are cooking, combine the Sriracha and
desired) mayo in a small bowl.
1 Tbsp (7 g) nutritional yeast 7. Toast the burger buns if desired and slice up desired
1½ cups (115 g) cooked brown vegetables.
lentils 8. When the patties are ready, assemble your burger!
1 Tbsp (15 mL) ketchup
Fresh ground pepper to taste
NOTES
Sriracha Mayo
Storage: keep patties in an air-tight container in the
¼ cup (60 mL) vegan mayo
fridge for up to 3 days. Store individual patties in the
2 Tbsp (30 mL) Sriracha hot sauce
freezer for up to one month.
Optional Toppings
Avocado
Arugula
Tomato slices
__________________________________________________________________________________________________________________________________
Page 403 of 561
TEMPEH TACOS WITH TEMPEH TACOS WITH CASHEW LIME CREAM 
CASHEW LIME CREAM
__________________________________________________________________________________________________________________________________
Page 404 of 561
TEMPEH TACOS WITH CASHEW LIME CREAM

________________________________________________________________________________________________
YT
 
SERVINGS TIME GF YT
3-4 15 min
______________________________________________________________________________________________
8 small corn or flour tortillas  1. Add shallots and garlic to oil in non-stick pan on high
heat, adding splashes of water as needed to deglaze the
1 Tbsp (15 mL) sunflower oil pan, cooking for 2 minutes.
2 shallots, diced 2. Crumble the tempeh with your hands into the pan and
3 cloves garlic, minced cook for 7 minutes, stirring until lightly golden and crispy.
1 block (300 g) tempeh* Continue to add splashes of water as needed.
3. Meanwhile, make the cashew cream by adding the
2 tsp (8 g) onion powder ingredients to a food processor, and blend until smooth.
1 tsp (4 g) paprika powder If you like a thinner consistency, add a bit more water.
1 tsp (4 g) ground cumin 4. To the pan, add the spices and sauté for 20-seconds until
½ tsp chili powder (more if you fragrant, then add the diced tomato and soy sauce,
like it spicy) cooking for 3 - 5 minutes.
½ tsp dried oregano 5. Meanwhile, heat tortillas on a skillet and when the
¼ tsp ground black pepper tempeh has absorbed the tomatoes to your liking, spoon
it onto the warmed tortillas. Top with toppings of your
1 jar (400 g) diced tomatoes choice, enjoy!
2 Tbsp (10 ml) sodium-reduced
NOTES
Cashew Cream *Variations: if you don't like or don’t have tempeh,
½ cup (65 g) raw cashews substitute it for crumbled tofu or 1½ cups (300 g) of
⅓ cup (85 mL) boiling water cooked brown lentils instead!
1 lime, juiced Storage: keep the filling in an airtight container in the
fridge for up to 4 days.
Optional Toppings
Sliced avocado
Diced red onion
Fresh coriander
Lime wedges
Red chili flakes or fresh sliced red
chili
__________________________________________________________________________________________________________________________________
Page 405 of 561
MUSHROOM & LENTIL TACOS WITH CREAMY GARLIC AVOCADO SAUCE 
MUSHROOM & LENTIL

TACOS WITH CREAMY
GARLIC AVOCADO
SAUCE
__________________________________________________________________________________________________________________________________
Page 406 of 561
MUSHROOM & LENTIL TACOS WITH

CREAMY GARLIC AVOCADO SAUCE
________________________________________________________________________________________________
 
SERVINGS TIME GF NF
4 30 min
______________________________________________________________________________________________
1 medium yellow onion, diced 1. Add the onion and oil to a large pot on high heat. Sauté
2 tsp (10 mL) vegetable oil until the onions turn golden, about 8 minutes. Add
2 cloves garlic, crushed splashes of water and repeat as needed to de-glaze the
5 cups (500 g) mushrooms, pan and prevent burning. Add the garlic and sauté for
coarsely chopped another 2 minutes, stirring occasionally.
½ Tbsp (7 g) Cajun spice mix* 2. While the onions cook, prepare the sauce by adding all
1 tsp (5 g) cumin powder* the ingredients to a blender or food processor and
1 tsp (5 g) paprika powder* blending on high, until smooth. Set aside.
¼ tsp cayenne pepper or chili 3. Decrease the heat to medium-high and add the
powder (optional)* mushrooms and all the spices. Cook until the moisture
¼ tsp salt that is released from the mushrooms completely
¼ tsp ground black pepper evaporates, about 8 minutes. Add the lentils and ketchup,
stir to combine.
2 cups (400 g) cooked brown 4. Serve on hard or soft taco shells and top with cabbage
lentils** and corn. Drizzle on the garlic avocado sauce, and enjoy!
2 Tbsp (30 mL) ketchup
8 small soft taco wraps or shells NOTES

(GF if desired) *Speed-it-up: forgo the spices mentioned and add
1 cup (100 g) purple cabbage,
taco-seasoning mix instead for a quicker meal.
thinly sliced
**If cooking your own lentils, ¾ cup (190 g) dry lentils
1 cup (175 g) whole corn kernels
makes enough for this recipe. If possible, soak lentils
before cooking.
Sauce
Variations: add any additional vegetables to cook, such
2 limes, juiced
a red bell peppers. Try adding textured vegetable protein
2 cloves garlic
to make mock-meat texture. Add toppings of your
1 tsp (5 g) cumin powder
choice, such as lettuce, in place of cabbage or shredded
1 medium ripe avocado
carrots, in place of corn.
2 Tbsp (30 mL) unsweetened
plant-based milk
up to three days.
__________________________________________________________________________________________________________________________________
Page 407 of 561
 
ROASTED VEGETABLE & HUMMUS PINWHEELS
ROASTED VEGETABLE &

HUMMUS PINWHEELS
__________________________________________________________________________________________________________________________________
Page 408 of 561
ROASTED VEGETABLE &

HUMMUS PINWHEELS
________________________________________________________________________________________________
g re at ap p etiz er to bring
A
to serve at
to a  potluck or
a party.
YIELD TIME GF NF SF
5 - 6 rolls 40 min
_______________________________________________________________________________________________
1. Pre-heat the oven to 400°F (200°C).
Roasted Vegetables 2. Place the bell peppers and zucchini onto a parchment or
2 bell peppers, cut into quarters tin foil lined baking sheet, drizzle with oil, toss to coat, and
1 zucchini, cut into long strips, ½ then sprinkle on the spices, rubbing the vegetables to
cm (¼ inch) thick ensure they are well coated.
2 tsp (10 mL) olive oil 3. Roast in the oven for 10 - 15 minutes, then turn over and
1 tsp (4 g) each of paprika, garlic continue roasting for another 10 - 15 minutes, until the
and cumin powder edges are slightly golden and all the vegetables are soft.
Sprinkle of salt and fresh ground 4. Meanwhile, caramelise the onions by heating oil in a non-
pepper stick frying pan over medium-low heat. When hot, add the
onions. Sauté and let the onions cook until golden brown
Caramelised Onions in colour and super soft; give the onions a mix every few
2 onions, cut ½ cm (¼ inch) thick minutes. When caramelised, set aside.
1 Tbsp (15 mL) olive oil Note: keeping the pan on medium-low should help
prevent browning on the bottom of the pan.
Wrap Assembly 5. Spread a heaping couple spoonfuls of hummus onto a
5 - 6 tortilla wraps (GF if desired) wrap and spread evenly along the middle. Top with the
3 cups (100 g) fresh arugula roasted veggies, caramelised onions, and fresh arugula.
½ cup (125 mL) hummus 6. Roll the wrap tightly from the edge closest to you to the
other side and slice into 2 - 4 cm (½ - 1 inch) rounds.
NOTES
Variations: this recipe is so versatile! Use spinach,
vegan pesto, vegan cream cheese, olive tapenade, or any
other desired roasted veggies.
Speed-it-up: purchase a jar of roasted bell peppers,
instead of roasting them at home. Or forgo the roasted
vegetables and use fresh bell peppers.
Storage: pinwheels can be store in an air-tight
container in the fridge for 1-2 days. Extra caramelised
onions and roasted veggies can be stored separately in
the fridge for up to 4 days.
__________________________________________________________________________________________________________________________________
Page 409 of 561
 
ROASTED CAULIFLOWER & POTATO WRAPS
ROASTED
CAULIFLOWER &
POTATO WRAPS
__________________________________________________________________________________________________________________________________
Page 410 of 561
ROASTED CAULIFLOWER & POTATO WRAPS

________________________________________________________________________________________________
  YT
4 55 min
______________________________________________________________________________________________
3 medium potatoes, cut into 1 cm 1. Preheat oven to 205°C (400°F). Toss potatoes and
(half inch) cubes cauliflower in oil, then add the spices and toss to
½ medium head cauliflower, combine. Spread evenly on a baking sheet lined with
broken into bite-sized florets baking paper, and roast for 50 minutes, stopping to stir
1 Tbsp (15 mL) oil halfway.
1 tsp (4 g) garlic powder 2. Assemble the wraps and add in the fillings, including the
1 tsp (4 g) onion powder roasted cauliflower and potato when finished.
¼ tsp salt
¼ tsp ground black pepper NOTES
Variations: add any other veggies to roast like red bell
4 large whole grain wraps (GF if peppers or sweet potatoes. Fill up your wrap with any
desired) other fillings you desire!
1 cup (250 mL) hummus Speed-it-up: use store-bought hummus rather than
homemade, and batch prepare the potatoes and
1 avocado, thinly sliced
cauliflower in advance for a quicker meal.
½ medium cucumber, diced
Storage: store roasted veggies in an airtight container
12 cherry tomatoes, cut in half
¼ cup (30 g) green olives, chopped in the fridge for up to two days.
(optional)
ith
A great wrap to take w
2 cups (60 g) spinach
you when on-the-go. We

g
always make this for lon
road trips.
__________________________________________________________________________________________________________________________________
Page 411 of 561
 
FALAFEL WRAPS WITH ROASTED GARLIC MAYO
FALAFEL WRAPS WITH

ROASTED GARLIC MAYO
__________________________________________________________________________________________________________________________________
Page 412 of 561
FALAFEL WRAPS WITH

ROASTED GARLIC MAYO
________________________________________________________________________________________________
  YT
2 20 min
______________________________________________________________________________________________
2 wraps (GF if desired) 1. Pre-heat oven to 350°F (180°C).
8 - 10 pre-made falafels (store- 2. Cut the top off a bulb of garlic, drizzle a bit of olive oil
bought or homemade) over the top, and roast in the oven for 15 - 20 minutes, or
2 Tbsp (30 mL) hummus (store- until it is golden and bubbly.
bought or homemade) Meal prep tip: roast a whole bulb of garlic to be
3 - 4 cloves garlic (about ½ bulb) used in salad dressings, hummus, or on sandwiches
¼ cup (60 mL) vegan mayo or pizza.
4 - 6 romaine lettuce leaves 3. Remove the roasted garlic from oven. When cooled,
1 medium tomato, thinly sliced squeeze the garlic cloves out of the peel and into the
mayo. Mash the garlic with the mayo and set aside.
Optional Toppings 4. Assemble the wraps! Spread a thin layer of the garlic
Pickled onions or pickled beets mayo and a generous amount of hummus on the wrap.
Fresh red onion Add the falafel, lettuce and tomatoes. Close the wrap and
Red bell pepper enjoy!
Cucumber
Cilantro
NOTES
Olives
Tabuli Storage: best if enjoyed immediately. The mayo can
keep in an airtight container in the fridge for up to 3
days.
Speed-it-up: store-bought hummus and falafels are
faster than homemade, or batch prepare the roasted
garlic, hummus and falafels in advance for a quicker
meal.
__________________________________________________________________________________________________________________________________
Page 413 of 561
ROASTED MEDITERRANEAN VEGGIE ‘CHICKEN’ WRAPS WITH TURMERIC HUMMUS 
ROASTED
MEDITERRANEAN
VEGGIE ‘CHICKEN’
WRAPS WITH
TURMERIC HUMMUS
__________________________________________________________________________________________________________________________________
Page 414 of 561
_________________________ S A N D W I C H E S , B U R G E R S & T A C O S ____________________
ROASTED MEDITERRANEAN VEGGIE

‘CHICKEN’ WRAPS WITH TURMERIC HUMMUS
________________________________________________________________________________________________
 
SERVINGS TIME GF NF
4 40 min
______________________________________________________________________________________________
Roasted Veggies 2. In a large bowl gently toss the vegetables in olive oil, then
1 medium zucchini, sliced into 1 sprinkle on the spices and toss until evenly distributed.
cm strips Place on a large roasting pan and cook for about 30
1 medium eggplant, sliced into 1 minutes, until tender and lightly browned. Stir every 10
cm (½ inch) strips minutes to avoid burning and to ensure even cooking.
2 medium red bell peppers, sliced 3. While the veggies roast, sauté the mock chicken with oil
into 1 cm (½ inch) strips on a medium pan on high heat for about 3 minutes or
1 red onion, sliced into 1 cm (½ until lightly browned.
inh) strips 4. Reduce the heat to medium-high and add the soy sauce,
1 Tbsp (15 mL) olive oil paprika powder and cumin and continue to sauté for
1 tsp (4 g) garlic powder another 3 minutes. Taste test and add more soy sauce,
1 tsp (4 g) onion powder spices, salt or pepper to your liking. Set aside.
1 tsp (4 g) dried oregano 5. Distribute the wrap filling ingredients evenly over the
½ tsp ground black pepper, plus wraps. Add the desired amount of mock chicken and
more to taste roasted veggies and roll the wraps. Grill or microwave the
wraps if desired to heat, or enjoy as is.
Mock Chicken
200 g mock chicken (textured
vegetable protein)
1 Tbsp (15 mL) vegetable or olive
oil
1 tsp (5 g) paprika powder
½ tsp cumin powder (optional)
Ingredients continued on next

page...
__________________________________________________________________________________________________________________________________
Page 415 of 561
ROASTED MEDITERRANEAN VEGGIE

‘CHICKEN’ WRAPS WITH TURMERIC HUMMUS
________________________________________________________________________________________________
NOTES
Wrap Fillings
Variations:
4 whole grain wraps (GF if desired)
add your own desired veggie fillings such as
¾ cup (185 mL) roasted lemon &
mushrooms, sun-dried tomatoes, or avocados.
turmeric hummus (or other
change up the spices with the roasted veggies by trying
hummus)
dried rosemary, ground cumin, paprika powder, dried
½ cup (125 mL) muhammara, or
basil, or Italian seasoning.
substitute for another spread if
vary the type of hummus - you can try roasted bell
NF or use sweet chili sauce
pepper, roasted garlic, avocado, basil, or beetroot
(optional)
hummus. The options are endless!
½ cup (80 g) cooked chickpeas
don’t have mock chicken? Substitute for plant-based
(optional)
falafels or enjoy them simply with hummus!
1 medium tomato, diced
¼ long cucumber, diced Speed-it-up: using store-bought hummus as opposed
12 green olives, diced to the homemade variety will speed this recipe up.
1 cup (30 g) spinach Leftovers: you will likely have leftover roasted veggies
left. These can be incorporated into future sandwiches,
wraps, salads, or soups. Make this wrap again the next
day and your meal will be ready in 5 minutes!
Storage: keep leftover roasted veggies in the fridge in
an airtight container for up to 4 days.
__________________________________________________________________________________________________________________________________
Page 416 of 561
P  asta & Pizza Index
Pastas & Pizzas

Index
page recipe
418 Pea & basil pesto pasta
420 Pasta with vegan bolognese sauce
422 Vegan mac & ‘cheese’
424 One-pot tomato lentil pasta
426 One-pot creamy mushroom pasta
428 One-pot rosé pasta
430 Focaccia pizza with tahini balsamic drizzle
432 Roasted garlic, potato, arugula pizza
434 Mexican pizza
__________________________________________________________________________________________________________________________________
Page 417 of 561
PEA & BASIL
PEA & BASIL

PESTO PASTA
PESTO PASTA  
__________________________________________________________________________________________________________________________________
Page 418 of 561
___________________________________ P A S T A S & P I Z Z A S _______________________________ 
PEA & BASIL PESTO PASTA

________________________________________________________________________________________________
  YT
SERVINGS TIME GF SF YT
l!
A fresh and quick mea
3-4 20 min
______________________________________________________________________________________________
9 oz (250 g) pasta, we used 1. Cook pasta according to package instruction in salted
linguine (GF if desired) water until al dente.
½ cup (65 g) roasted pine nuts 2. Roast pine nuts on a medium pan on high heat for 2
(reserve 2 Tbsp (15 g) for minutes, stirring throughout. Remove from heat and add
topping) to food processor, reserving 2 Tbsp (15 g) for topping.
3. To the same pan add the oil and garlic and sauté for 2
1 tsp (5 mL) oil minutes, adding a splash of water to deglaze the pan as
4 cloves garlic, minced needed. Add to the food processor as well*.
4. Back to the same pan add the oil and shallots, and let
1 tsp (5 g) oil cook for 2 minutes, , adding a splash of water to deglaze
2 shallots, diced the pan as needed. Then add the roasted paprika and
2 large roasted bell peppers) from cook for 1 minute longer.
a jar, diced 5. While the shallots cook, add the peas, lemon juice, basil,
olive oil, salt and pepper to the food processor which
1½ cup (225 g) cooked green peas, already contains the pine nuts and garlic. Blend until
with ¼ cup (40 g) reserved for creamy.
topping 6. When pasta is done, drain, rinse, and return to the pot.
1 lemon, juiced Add to the shallot mixture on top, pour over the pea
1 heaping cup (30 g) fresh basil, pesto, add the arugula, and toss to combine. Plate,
chopped garnish, and enjoy!
Ground black pepper and salt to
taste NOTES
*We like to cook the garlic first before adding it to the
2 cups (60 g) arugula
pesto for the extra flavour, but if you'd like you can add
raw garlic straight to the food processor instead and skip
Optional Toppings this step.
Roasted pine nuts Storage: keep pasta in an airtight container in the
Green peas fridge for up to 4 days.
Chili flakes Variations: use spinach instead of arugula, or try
Fresh basil
adding diced sun-dried tomato in place, or along with,
Lemon wedges
the roasted peppers.
__________________________________________________________________________________________________________________________________
Page 419 of 561
 
PASTA WITH VEGAN BOLOGNESE SAUCE
PASTA WITH VEGAN

BOLOGNESE SAUCE
__________________________________________________________________________________________________________________________________
Page 420 of 561
___________________________________ P A S T A S & P I Z Z A S _______________________________ 
PASTA WITH VEGAN BOLOGNESE SAUCE

________________________________________________________________________________________________
  YT
4 20 min
______________________________________________________________________________________________
2½ cups (210 g) uncooked penne 1. Cook pasta according to package directions.
(GF if desired) 2. In a large skillet on high, add the oil, onion and garlic and
cook for two minutes. Add the vegan chorizo, bell pepper,
1 tsp (5 mL) olive oil olives, artichokes and sun-dried tomato and cook for
1 small onion, thinly sliced another two minutes. Finally, add the pasta sauce,
2 cloves garlic, minced oregano, cherry tomatoes, salt and pepper. When hot
and bubbling, remove from heat.
1 cup (200 g) PUL vegan tofu 3. Top drained pasta with chorizo mixture. Garnish and
chorizo (or store-bought vegan enjoy!
chorizo or soy veggie ground)
1 red bell pepper, chopped
¾ cup (130 g) pitted green olives NOTES
½ cup (100 g) oil-packed artichoke Variations: there are already mushrooms in our PUL
hearts, drained, quartered vegan chorizo, but if you’d like you can add more
⅓ cup (20 g) oil-packed sun-dried mushrooms to this recipe. If so, add it after the onion
tomatoes, drained, chopped and garlic and cook until the water evaporates, about 7
minutes. Add other spices of your choosing, such as dry
2 cups (500 g) tomato pasta basil or paprika powder.
sauce Up the Nutrition: up the fibre by using whole grain or
10 cherry tomatoes, whole or
legume-based pastas.
halved
1 tsp (5 g) dried oregano Storage: store in an airtight container in the fridge for
Salt and ground black pepper to up to 4 days.
taste

Optional Garnish
¼ cup (35 g) roasted pine nuts
¼ cup (6 g) fresh basil
Fresh arugula
Thinly sliced green onions
__________________________________________________________________________________________________________________________________
Page 421 of 561
VEGAN MAC & ‘CHEESE'  
VEGAN MAC &

‘CHEESE'
__________________________________________________________________________________________________________________________________
Page 422 of 561
___________________________________ P A S T A S & P I Z Z A S _______________________________ 
VEGAN MAC & ‘CHEESE'

________________________________________________________________________________________________
YT DIRECTIONS
  SERVINGS TIME YT
1. Cook the pasta in salted boiling water, until al dente. Set
4-6 40 min* aside to add when the sauce is ready.
2. While the pasta is cooking, steam the sweet potatoes and
__________________________________ potatoes until fork tender. This will take about 15
minutes.
INGREDIENTS 3. Meanwhile, add the olive oil and garlic to large pot on
medium heat until lightly golden, about 1 minute.
4 cups (400 g) shell pasta, dry
4. Then add the flour and stir in to form a paste. Mash and
stir the paste for about 1 minute, or until golden,
stirring constantly to avoid burning. In a slow and steady
stream, add the plant-milk, stirring throughout.
¼ cup (30 g) all-purpose plain
5. Then add the remaining ingredients: steamed potatoes,
flour
cashews, nutritional yeast, lemon juice, soy sauce,
rosemary, mustard and salt. Using an immersion blender,
3 cups (750 mL) unsweetened
blend until it achieves a creamy consistency; or transfer to
plant-based milk**
a blender and blend, then return to the pot.
3 yellow potatoes, peeled, cubed
6. Add this point, add in the broccoli florets and cook in the
2 sweet potatoes, peeled, cubed
cheese sauce for 2-3 minutes.
½ cup (65 g) raw cashews, soaked
7. Add the macaroni and to the sauce, and mix to coat. Your
overnight***
cozy mac & 'cheese' is ready!
8. Optional topping - bread crumbs: frying pan heat
1 lemon, juiced
1 Tbsp (15 mL) sodium-reduced the oil in a small on medium heat, and add the garlic to
soy sauce the pan. Cook for 1-2 minutes, until golden, and then add
1 Tbsp (4 g) dried rosemary the bread crumbs. Stir constantly for another 1-2
2 tsp (10 mL) dijon mustard minutes, until the bread crumbs are crunchy. Remove
1 tsp (4 g) salt from heat and sprinkle over your mac & 'cheese'.
Pepper to taste
1 head of broccoli, cut into florets NOTES

Quick Garlic Bread Crumbs **Nutrition tip: try to use a plant-based milk that
½ cup (45 g) bread crumbs
***Speed-it-up: if you forgot to soak the cashews
Optional Toppings overnight, let it soak in boiled water for 10 minutes, then
drain. Cook the potatoes ahead of time to speed this
Sriracha hot sauce
meal up!
Fresh parsley
Variations: use frozen peas instead of broccoli.
Storage: store in an air-tight container in the fridge for
up to three days.
__________________________________________________________________________________________________________________________________
Page 423 of 561
ONE-POT TOMATO LENTIL PASTA 
ONE-POT TOMATO
LENTIL PASTA
__________________________________________________________________________________________________________________________________
Page 424 of 561
___________________________________ P A S T A S & P I Z Z A S _______________________________ 
ONE-POT TOMATO LENTIL PASTA

________________________________________________________________________________________________
YT
4-5 30 min
______________________________________________________________________________________________
1 Tbsp (15 mL) vegetable oil 1. In a large pot on medium-high heat cook oil, garlic, onion,
4 cloves garlic, minced bouillon cube, Italian seasoning, and red chili pepper
1 onion, chopped flakes for 2-3 minutes. Add splashes of water as needed
1 vegetable bouillon cube to deglaze the pot.
1 tsp (5 g) Italian seasoning mix (or 2. Add the pot 2 cups (500 mL) water along with the pasta,
substitute dried oregano or pasta sauce, cherry tomatoes, lentils, olives, sun-dried
basil) tomatoes, and capers. Bring to a gentle simmer and
½ tsp red chili pepper flakes partially cover with a lid. Cook for 10-15 minutes on
medium heat until pasta is al dente. Check on it every few
3 cups (300 g) dry pasta (GF if minutes to stir to ensure nothing sticks to the bottom or
desired) burns.
3 cups (750 mL) pasta sauce 3. When the pasta is al dente, add the spinach and reduce
2 cups (300 g) cherry tomatoes, to a wilt. Serve it generously into some bowls, top with
halved some freshly sliced basil leaves, and enjoy!
1½ cups (300 g) cooked brown
lentils, drained and rinsed
½ cup olives (50 g), sliced or NOTES
chopped (we used green) Storage: keep in an air-tight container in the fridge for
⅓ cup (25 g) sun-dried tomatoes, up to 3 days.
from a jar, chopped
1 Tbsp (10 g) capers
Toppings
Fresh basil, thinly sliced
__________________________________________________________________________________________________________________________________
Page 425 of 561
ONE-POT CREAMY MUSHROOM PASTA 
ONE-POT CREAMY
MUSHROOM PASTA
__________________________________________________________________________________________________________________________________
Page 426 of 561
___________________________________ P A S T A S & P I Z Z A S _______________________________ 
ONE-POT CREAMY MUSHROOM PASTA

________________________________________________________________________________________________
  YT
4 25 min
______________________________________________________________________________________________
2 tsp (10 mL) vegetable oil 1. In a large pot on high heat, cook the onions, garlic, and
2 large shallots, finely chopped chili in oil for 3 minutes, adding a splash of water as
6 cloves garlic, minced needed to deglaze the pan.
1 fresh red chili, finely minced 2. Add remaining ingredients, except for the spinach, bring
to a boil then reduce to a simmer with the lid partially
2 cups (500 mL) vegetable broth covering. Stir occasionally to prevent burning.
1 can (400 ml) coconut milk (we 3. When pasta is al dente, about 12-15 minutes, remove
used full-fat) from the heat and add in the spinach. Stir to combine.
4 cups (400 g) mushrooms, thinly 4. Squeeze on some fresh lemon juice, sprinkle on thinly
sliced (we used cremini sliced basil leaves or some red chilli flakes if desired, and
and oyster) enjoy!
14 oz (400 g) fussili or other pasta
(GF if desired)
¼ cup (30 g) sun-dried NOTES
tomato, from a jar, coarsely Storage: keep in an air-tight container in the fridge for
chopped
up to 3 days.
Variations: add in some diced red pepper, artichoke,
soy sauce (sub to tamari if GF) or fresh tomatoes.
1 tsp (4 g) ground paprika
Freshly cracked black pepper and
salt to taste
” sauce pasta.
A delicious vegan “cream
2 big handfuls (100 g) spinach
like a strange
Optional Garnish Coconut milk might seem
even taste it.
Lemon wedges ingredient, but you can't
ious creaminess
All it imparts is a delic
Red chili flakes
to the dish.
__________________________________________________________________________________________________________________________________
Page 427 of 561
 
ONE-POT ROSÉ PASTA
ONE-POT ROSÉ PASTA
__________________________________________________________________________________________________________________________________
Page 428 of 561
___________________________________ P A S T A S & P I Z Z A S _______________________________ 
ONE-POT ROSÉ PASTA

________________________________________________________________________________________________
  YT
4-6 30 min
______________________________________________________________________________________________
1 Tbsp (15 mL) vegetable oil 1. In large pot on medium-high heat, cook the oil, onions,
4 cloves garlic, minced garlic, red chili flakes and bullion cubes, until onions are
1 large onion, diced soft, about 2-3 minutes. Add splashes of water as needed
2 vegetable bouillon cubes to deglaze the pan.
1 tsp (4 g) red chili flakes 2. Add the pasta, tomato sauce, 1½ cups (375 mL) water,
hummus, and nutritional yeast. Reduce heat to medium
3 cups (300 g) dry pasta and cook with the lid partially covered. Check on the
3 cups (750 mL) tomato sauce pasta a few times and give it a stir to prevent sticking to
¾ cup (200 mL) hummus the bottom of the pot.
3 Tbsp (20 g) nutritional yeast 3. When pasta has cooked for 10 minutes, add the zucchini,
cooking cream, bell pepper, and artichokes and cook until
1 zucchini, thinly sliced into half- pasta is fully cooked and zucchini is fork tender, about 5
moons minutes.
¾ cup (200 mL) plant-based 4. Stir in the arugula or serve on top. Garnish with pine
cooking cream (or substitute nuts, and enjoy!
plant-based milk)
½ cup (50 g) roasted red bell
pepper, from a jar, diced
NOTES
½ cup (50 g) chopped artichoke,
from a jar Storage: keep in an air-tight container in the fridge for
3 cups (100 g) arugula up to 3 days.
Optional Toppings
Pine nuts, roasted
__________________________________________________________________________________________________________________________________
Page 429 of 561
FOCACCIA PIZZA WITH  
FOCACCIA PIZZA WITH TAHINI BALSAMIC DRIZZLE
TAHINI BALSAMIC DRIZZLE
__________________________________________________________________________________________________________________________________
Page 430 of 561
___________________________________ P A S T A S & P I Z Z A S _______________________________ 
FOCACCIA PIZZA WITH

TAHINI BALSAMIC DRIZZLE
________________________________________________________________________________________________
 
SERVINGS TIME NF SF
2 30 min
______________________________________________________________________________________________
1 can (2 cups / 500 g) tomato 1. Preheat oven to 350°F (180°C). Cut focaccia bread in half
sauce* and place on a cooking sheet lined with tin foil.
1 tin (¼ cup / 68 g) tomato puree* 2. In a large bowl, mix together the tomato sauce through
3 cloves garlic, crushed pepper until well combined. Spread this pizza sauce onto
1 Tbsp (15 g) nutritional yeast the bread. Arrange the veggies, tomatoes through red
2 tsp (10 g) dried oregano onion, on top and place in the oven to bake for about 20
1 tsp (5 g) Italian spice mix (or minutes, or until the vegetables are baked to your liking.
substitute dried basil) 3. While baking, prepare the drizzle by mixing the tahini and
½ tsp curry powder balsamic vinegar, plus 2 Tbsp (30 mL) water in a small
Ground black pepper bowl until creamy and well combined.
4. When the pizza is done, remove from the oven, drizzle on
1 loaf focaccia bread the tahini balsamic sauce and top with the fresh arugula.
10 cherry tomatoes, cut in half Slice and enjoy while hot!
1 red bell pepper, thinly sliced
5 large mushrooms, thinly sliced
20 Kalamata olives, cut in half NOTES
½ red onion, thinly sliced
*Can substitute these two ingredients for pre-made

pizza sauce if desired.
1 cup (30 g) fresh arugula
Variations: add any other veggies you enjoy, like diced

Tahini Balsamic Sauce zucchini, capers, green olives, etc.
2 Tbsp (30 mL) tahini Speed-it-up: using pre-made pizza sauce speeds this
2 tsp (10 mL) balsamic vinegar up.
Make-ahead: you can also make this recipe in advance
and freeze (without the arugula or tahini balsamic sauce).
To prepare, simply defrost and bake in the oven; when
finished add the drizzle and arugula and enjoy!
Storage: enjoy immediately. If leftovers remain, reheat
in the oven (without the arugula) before serving again.
__________________________________________________________________________________________________________________________________
Page 431 of 561
ROASTED GARLIC,
POTATO & ARUGULA PIZZA  ROASTED GARLIC,
POTATO & ARUGULA PIZZA
__________________________________________________________________________________________________________________________________
Page 432 of 561
___________________________________ P A S T A S & P I Z Z A S _______________________________ 
ROASTED GARLIC, POTATO & ARUGULA PIZZA

________________________________________________________________________________________________
  YT
YIELD TIME GF SF YT
1 pizza 25 min
______________________________________________________________________________________________
1 unbaked pizza crust (GF if 1. Pre-heat oven to 350°F (180°C).
desired) 2. Place the pizza dough on a flat sheet and drizzle with the
2 tsp (10 mL) olive oil olive oil. Place the roasted garlic onto the crust and mash
5 cloves roasted garlic, peeled it using the back of a fork, distributing it evenly over the
2 small thin-skinned potatoes crust.
(like a Yukon gold) 3. Wash and cut the potato into thin rounds, and layer over
1½ tsp (4 g) dried thyme, or 1 the garlicky crust. You want to slice the potatoes as thinly
Tbsp (7 g) fresh thyme as possible so they cook in the same amount of time it
A pinch of salt takes to cook the crust. Sprinkle with the thyme and a
5 small sun-dried tomatoes in oil, dash of salt. Bake for 10 - 15 minutes, or until the crust is
chopped golden.
10 Kalamata olives, pitted and 4. Remove from oven and top with sun-dried tomatoes,
chopped olives, roasted pine nuts and arugula. Slice and enjoy!
A handful of arugula
1 Tbsp (5 g) roasted pine nuts
NOTES
Variations: add red-chilli flakes, garlic-chilli oil, or other
desired toppings.
Speed it up: using a ready made crust instead of
making homemade, and batch prepping the roasted
garlic ahead of time, as we did here, helps to speed up
this recipe!
__________________________________________________________________________________________________________________________________
Page 433 of 561
MEXICAN PIZZA 
MEXICAN PIZZA
__________________________________________________________________________________________________________________________________
Page 434 of 561
___________________________________ P A S T A S & P I Z Z A S _______________________________ 
MEXICAN PIZZA
________________________________________________________________________________________________
  YT
YIELD TIME GF NF YT
2 pizzas 25 min
______________________________________________________________________________________________
2 ready-made pizza crusts (GF if 1. Preheat the oven to 390°F (200°C).
desired) 2. To a small pan on high heat, add the vegetable oil and
5 Tbsp (75 mL) tomato paste, garlic and cook for 1-2 minutes until the garlic is lightly
divided golden. Then add the veggie ground, taco seasoning, and
2 tbsp (30 mL) water. Cook for another 2 minutes.
1 tsp (5 mL) vegetable oil 3. Lightly brush the top of the pizza crusts with some olive
3 cloves garlic, crushed oil, then spread over top the tomato paste.
1 package (200 g) soy veggie 4. Now come the toppings: divide the taco spiced veggie
ground ground between the two pizzas, and top with the bell
2 Tbsp (10 g) taco seasoning mix pepper, onion, corn, jalapeños and cherry tomatoes.
Then cook in the oven for 12-15 minutes, or until the
1 red bell pepper, diced crush is lightly golden.
½ small red onion, cut into thin 5. While pizza is baking, make cilantro sauce by mixing the
strips ingredients in a small bowl.
⅓ cup (60 g) corn 6. When the pizza is done, remove it from the oven, top it
¼ cup (25 g) pickled jalapeños with dollops of the yogurt sauce, some freshly green
10 cherry tomatoes, halved onions slices, and the sliced avocado.
1 avocado, thinly sliced
¼ cup (25 g) thinly sliced green
onions NOTES
Storage: keep in the fridge for up to 3 days.
Cilantro Yogurt Mayo
¼ cup (60 mL) unsweetened plant-
based yogurt (we used soy)
2 Tbsp (30 mL) vegan mayo
2 Tbsp (8 g) chopped fresh
cilantro
¼ tsp salt
__________________________________________________________________________________________________________________________________
Page 435 of 561
 
Nourish bowls.
Buddha bowls.
Dragon bowls.
It goes by many names, but means one thing: a

bunch of nourishing and delicious ingredients jam
packed into bowl. ‘Cuz who doesn't like to eat out of
a bowl?
__________________________________________________________________________________________________________________________________
Page 436 of 561
No   urish Bowls Index
Nourish Bowls
Index
page recipe
438 Autumn nourish bowl with golden glow
sauce
440 Burrito nourish bowl with creamy
guacamole
442 Baked dill falafel nourish bowl
444 Rickshaw brown rice nourish bowl with
coconut peanut sauce
446 Lentil brown rice & potato nourish bowl
with avocado garlic cream
448 Nourish bowl with homemade no-cook
miso gravy
450 Purple burrito bowl with avocado mango
salsa
452 Tempeh noodle nourish bowl with
Sriracha miso dressing
__________________________________________________________________________________________________________________________________
Page 437 of 561
 
AUTUMN NOURISH BOWL WITH GOLDEN GLOW SAUCE
AUTUMN NOURISH
BOWL WITH GOLDEN
GLOW SAUCE
__________________________________________________________________________________________________________________________________
Page 438 of 561
_________________________________ NOURISH BOWLS ________________________________ 
AUTUMN NOURISH BOWL WITH

GOLDEN GLOW SAUCE
________________________________________________________________________________________________
  YT
SERVINGS TIME GF YT
4-6 55 min
______________________________________________________________________________________________
DIRECTIONS
INGREDIENTS
1 Tbsp (15 mL) vegetable oil
2. Toss the oil, onion, garlic, sweet potatoes and Brussels
1 red onion, thinly sliced
sprouts in a baking dish lined with baking paper and bake
2 cloves garlic, minced
in the oven until cooked to your liking, about 50 minutes,
3 medium sweet potatoes, cut
stopping halfway to stir.
into 2 cm cubes
3. Place quinoa in a pot with 2¼ cup (560 mL) water. Crush
2½ cups (350 g) Brussels spouts
in the bouillon cube, bring to a bowl then reduce heat to
low, partially cover, and allow to cook for 15 - 20 minutes
1½ cups (260 g) dry quinoa
until liquid is absorbed and the quinoa is al dente.
1 vegetable bouillon cube
4. Add the sauce ingredients to a food processor (or to a

bowl and whisk) and blend until well combined.
2 cups (60 g) leafy greens of
5. To create your bowl, add greens, quinoa, and baked
choice
veggies. Sprinkle on the almonds, pomegranate seeds,
⅓ cup (45 g) roasted almonds,
and cranberries. Drizzle on the sauce and enjoy!
coarsely chopped
¼ cup (45 g) pomegranate seeds NOTES
2 Tbsp (15 g) dried cranberries
*Speed-it-up: pan cook the veggies instead of roasting.

Golden Glow Sauce Simply cook the onion and garlic in the oil on high heat
for about 3 minutes until fragrant, then lower to medium-
high, add the sweet potatoes and Brussels sprouts with a
splash of water, cover with the lid and allow to cook until
1 tsp (5 mL) miso paste (or
soft, about 15 - 20 minutes.
substitute sodium-reduced soy
sauce - sub to tamari if GF) Variations: add any other veggies you’d like, such as red
1 tsp (5 mL) Dijon mustard bell peppers or zucchini. Change up the dressing by using
½ tsp turmeric powder balsamic vinegar instead of lemon, or ground cumin
½ lemon, juiced instead turmeric. You can also accompany this dish with
½ tsp onion powder some store-bought or homemade hummus.
Ground black pepper Make-ahead: bake the roasted veggies and cook the
quinoa ahead of time for a quick meal!
up to four days; keep the sauce stored separately for up
to 3 days.
__________________________________________________________________________________________________________________________________
Page 439 of 561
BURRITO NOURISH BOWL WITH CREAMY GUACAMOLE 
BURRITO NOURISH
BOWL WITH CREAMY
GUACAMOLE
__________________________________________________________________________________________________________________________________
Page 440 of 561
_________________________________ NOURISH BOWLS ________________________________ 
BURRITO NOURISH BOWL WITH CREAMY

GUACAMOLE
________________________________________________________________________________________________
  YT
4-6 35 min*
______________________________________________________________________________________________
1½ cups (270 g) brown rice, 1. In a medium pot on high heat, bring the brown rice,
soaked overnight, drained* bouillon cube and 2¼ cups (560 mL) water to a boil, then
1 vegetable bouillon cube reduce to a simmer and partially cover with a lid, cooking
until the rice is al dente, about 20 minutes.
1 tsp (5 mL) olive oil 2. In a large pot on high heat, sauté the onions until lightly
1 red onion, finely chopped golden, about 5 minutes. Add splashes of water as
1 yellow onion, finely chopped needed to de-glaze the pot and prevent burning. Then
3 cloves garlic, minced add the garlic and sauté for another 2 minutes, stirring
1 package (35 g) taco or burrito throughout and adding water as needed to de-glaze the
spice mix (GF if desired) pot.
15 medium button or 3. Add the spice mix and mushrooms, decrease the heat to
mushrooms, chopped medium-high and sauté until all the water is released
1 can (400 g) diced tomatoes from the mushrooms completely evaporates, about 8
1 ½ cup (175 g) vegan mock minutes.
ground beef 4. Then add the tomatoes, vegan ground beef, red bell
2 medium red bell peppers, peppers and corn and cook for 5 - 10 more minutes.
coarsely chopped 5. To prepare the guacamole, simply add all ingredients to a
1 can (400 g) corn kernels, rinsed food processor and blend until smooth.
and drained 6. To serve, add rice to a bowl, top with greens, the
mushroom mixture and guacamole. Garnish if desired
2 cups (60 g) spinach, cut into and enjoy!
strips
Creamy Guacamole NOTES

1 avocado *If unable to soak ahead of time, increase water to 3
1 clove garlic cups (750 mL) and cook for 45 minutes.
2 tsp (8 g) Sriracha hot sauce Storage: store in an airtight container in the fridge for
½ lime, juiced up to 3 days.
Chili flakes (optional)
Fresh chives (optional)
__________________________________________________________________________________________________________________________________
Page 441 of 561
BAKED DILL FALAFEL NOURISH BOWL 
BAKED DILL FALAFEL

NOURISH BOWL
__________________________________________________________________________________________________________________________________
Page 442 of 561
_________________________________ NOURISH BOWLS ________________________________ 
BAKED DILL FALAFEL NOURISH BOWL

________________________________________________________________________________________________
DIRECTIONS
  1. Preheat oven to 400°F (205°C). Blend falafel ingredients
SERVINGS TIME GF NF SF in a food processor until well combined. With your
3-4 45 min
hands, press into little patties, making 12 falafels. Place
on a baking sheet and cook in the oven until golden
__________________________________
brown, about 35 minutes. At the halfway point, flip the
patties to ensure even cooking on both sides.
INGREDIENTS 2. While the falafels are baking, cook the quinoa by placing
1½ cups (245 g) cooked chickpeas in a pot with 2 cups (500 mL) water and adding bouillon
¼ cup (30 g) sunflower seeds** cube. Bring to a boil on high, then reduce to a simmer
½ small red onion until cooked, about 15 minutes. When cooked, set aside.
2 cloves garlic** Tip: crush the bouillon cube before adding so it
½ lemon, juiced evenly dissolves.
½ cup (15 g) fresh dill, packed* 3. While the quinoa is cooking, coat the bell pepper and
1 tsp (5 g) ground cumin zucchini with oil and toss in the spices. Place in the oven
½ tsp ground coriander to cook with the falafels after the falafels have been
¼ tsp salt cooking for 20 minutes. The veggies will be done when
¼ tsp cayenne pepper (or lightly browned and softened, about 15 minutes. Stir
substitute chili pepper) once halfway through.
4. Assemble the bowl: use the spinach as the base, add
Nourish Bowl remaining ingredients on top, and serve the falafels on
1 cup (170 g) dry quinoa the side. If desired, drizzle on some tahini and serve with
1 vegetable bouillon cube lemon wedges for extra sauciness!
1 tsp (5 mL) vegetable or olive oil
1 medium red bell pepper, thinly
sliced NOTES
1 medium zucchini, sliced into thin
*Variations: you can substitute sunflower seeds with
coins
½ tsp each ground cumin, paprika, raw walnuts, almonds, cashews, oats, or pumpkin seeds. I
onion, & garlic powder prefer roasted garlic; if using roasted garlic, increase this
1 tomato, chopped to 6 cloves. You can substitute fresh dill for fresh cilantro
¼ long cucumber, chopped (coriander) or parsley. Feel free to also add roasted
¼ cup (30 g) Kalamata olives vegetables of your choice.
½ cup (125 g) hummus Speed-it-up: use canned chickpeas!
1 cup (30 g) spinach Storage: store leftover falafels in an airtight container in
¼ cup (30 g) pomegranate seeds the fridge for up to 4 days. Place in an airtight container
(optional) in the freezer for up to 2 months.
2 Tbsp (30 mL) tahini (optional)
Lemon wedges (optional)
__________________________________________________________________________________________________________________________________
Page 443 of 561
RICKSHAW BROWN RICE NOURISH BOWL WITH COCONUT PEANUT SAUCE 
RICKSHAW BROWN RICE

NOURISH BOWL WITH
COCONUT PEANUT SAUCE
__________________________________________________________________________________________________________________________________
Page 444 of 561
_________________________________ NOURISH BOWLS ________________________________ 
RICKSHAW BROWN RICE NOURISH BOWL

WITH COCONUT PEANUT SAUCE
________________________________________________________________________________________________
 
SERVINGS TIME GF
4 30 min
______________________________________________________________________________________________
2 cups (450 g) dry brown rice, 1. In an uncovered medium pot, bing the rice, 4 cups (1 L) of
rinsed water and the bouillon cube to a boil, then reduce to a
1 vegetable bouillon cube simmer until al dente, about 30 minutes.
1 tsp (5 mL) vegetable oil Tip: crush the bouillon cube before adding it to the
1 tsp (5 mL) sesame oil water to ensure it dissolves equally throughout.
1 medium red onion, thinly sliced 2. While the rice is cooking, prepare the sauce by adding all
2 cloves garlic, chopped the ingredients plus 1 Tbsp (15 mL) hot water to small
½ small red cabbage, thinly sliced bowl, and whisk until well combined. Add more hot water
2 tsp (10 mL) sodium-reduced soy if desired to achieve a thinner sauce. Set aside.
sauce 3. In a separate large pot on high heat, add the oils, onion
3 medium carrots, julienned and garlic, stirring until the onions soften, about 2
2 medium red bell peppers, minutes. Reduce the head to medium-high and add the
julienned cabbage and soy sauce, stirring again until the cabbage
1 cup (100 g) frozen shelled softens, about 2 minutes. Finally add the carrots, bell
edamame peppers, soy beans and tofu for another two minutes. Set
1 cup (180 g) pre-seasoned tofu aside.
strips 4. When the rice is done add the vegetables on top and
drizzle on the sauce.
The Sauce
⅓ cup (85 mL) peanut butter
⅓ cup (85 mL) light coconut milk NOTES
1 lime, juiced (~2 Tbsp or 30 mL) Speed-it-up: soak the rice in advance to quicken the
1 Tbsp (15 mL) sodium-reduced cooking time. Also, purchasing pre-seasoned tofu strips
soy sauce (sub to tamari if GF) as opposed to seasoning your own significantly cuts
½ tsp sambal, or other hot chill down on preparation time.
paste
Leftovers: this recipe is delicious if enjoyed the next
Optional Garnish day as well. Store in an airtight container in the fridge for
Raw or roasted unsweetened up to 4 days, although I recommend adding the sauce
coconut flakes after the rice and vegetables have been re-heated.
Roasted peanuts
__________________________________________________________________________________________________________________________________
Page 445 of 561
LENTIL BROWN RICE & POTATO NOURISH BOWL WITH AVOCADO GARLIC CREAM 
LENTIL BROWN RICE &

POTATO NOURISH
BOWL WITH AVOCADO
GARLIC CREAM
__________________________________________________________________________________________________________________________________
Page 446 of 561
_________________________________ NOURISH BOWLS ________________________________ 
LENTIL BROWN RICE & POTATO NOURISH

BOWL WITH AVOCADO GARLIC CREAM
________________________________________________________________________________________________
 
4 50 min*
______________________________________________________________________________________________
Potatoes 1. Soak rice and lentils for 8 hours or overnight**.
4 medium red potatoes, cut into 2. Preheat the oven to 400°F (200°C). In a baking dish, toss
1cm chunks the potatoes in oil and then toss in the remaining spices.
1 tsp (5 mL) olive oil Bake for 40 minutes, stopping to stir on occasion.
½ tsp garlic powder 3. Add the rice and lentils to a medium pot on high heat
½ tsp onion powder with 3 cups (750 mL) water and a crushed bouillon cube.
Ground black pepper Bring to a boil then reduce to a simmer, with lid partially
covered. Cooked until all water is absorbed and al dente,
Rice & Lentils about 30 min.
1½ cup (275 g) brown rice, soaked Note: if the rice and lentils have cooked and are al
overnight, drained** dente but some liquid remains, simply drain the liquid
1 cup (200 g) brown lentils, soaked and let sit on low heat without a lid to allow the excess
overnight, drained*** moisture to evaporate.
1 vegetable bouillon cube 4. Add oil and onion to medium pot and sauté on high heat
for 5 minutes, stirring and adding splashes of water as
Sautéed Veggies needed to deglaze pan. Add garlic and continue to stir
½ tsp olive oil and add water as needed for another 2 minutes. Add the
1 medium red onion, diced mushrooms and continue for 5 minutes until moisture is
2 cloves garlic, minced evaporated. Add spices and bell peppers and cook for
5 large button mushrooms, another 5 minutes.
coarsely chopped 5. Serve with hummus, guacamole and olives.
1 tsp (4 g) ground cumin
1 tsp (4 g) Italian mix
2 red bell peppers, chopped NOTES
Optional Toppings **Soaking the brown rice and lentils helps to quicken
Avocado Garlic Cream cooking time, and has many health benefits.
Creamy Artisan Hummus (or ***Speed-it-up: for a quicker meal, use quinoa and
store-bought hummus)
lentils instead; in this case, no advance soaking is required
and cooking time reduces by about half.
__________________________________________________________________________________________________________________________________
Page 447 of 561
NOURISH BOWL WITH HOMEMADE NO-COOK MISO GRAVY 
PROTEIN-RICH BOWL
WITH HOMEMADE NO-
COOK MISO GRAVY
__________________________________________________________________________________________________________________________________
Page 448 of 561
_________________________________ NOURISH BOWLS ________________________________ 
PROTEIN-RICH NOURISH BOWL WITH

HOMEMADE NO-COOK MISO GRAVY
________________________________________________________________________________________________
 
SERVINGS TIME GF NF
4 40 min*
______________________________________________________________________________________________
1. Preheat oven to 350°F (175°C).
The Nourish Bowl 2. In a medium-sized pot on high heat, bring 3 cups (750
1 cup (200 g) brown lentils, soaked mL) water, mung beans and lentils to a boil, then partially
overnight (optional soaking) cover and reduce to a simmer for 15 minutes.
1 cup (200 g) mung beans, soaked 3. Meanwhile, on a baking tray, toss the broccoli, oil, sliced
overnight (optional soaking) garlic, onion powder, garlic powder and pepper together.
Place in the oven to cook for ~15 minutes, until lightly
1 head broccoli, broken into bite- crispy and bright green in colour, stirring once after ~10
sized pieces minutes to ensure the broccoli is cooked evenly.
2 tsp vegetable oil 4. Add quinoa to the pot with the legumes and bring to a
3 cloves garlic, thinly sliced boil, then reduce to a simmer while partially covered for
½ Tbsp (8 g) onion powder an additional 15 minutes.
1 tsp (5 g) garlic powder 5. Meanwhile, prepare the miso gravy by placing all
Ground black pepper to taste ingredients in a blender on high until well combined.
6. When the quinoa/legumes have soaked all the water,
1 cup (175 g) dry quinoa taste test to ensure it is al dente. If not, add more water.
7. When both this and the broccoli is cooked, put together
2 carrots, shredded your nourish bowl! Add the quinoa/legume base to a
2 beets, shredded bowl, top with the roasted broccoli, then add the
shredded root vegetables and drizzle on the miso gravy.
The Miso Gravy
¼ cup + 2 Tbsp (90 mL) water
3 Tbsp (45 mL) miso paste NOTES
2 Tbsp (15 g) nutritional yeast *Not including overnight soaking.
1 Tbsp (15 mL) sodium-reduced **If you'd like your miso gravy to be thicker, simply add
soy sauce (sub to tamari if GF) more tahini, or less water.
½ tsp rice vinegar
3 Tbsp (45 mL) tahini**
__________________________________________________________________________________________________________________________________
Page 449 of 561
 
PURPLE BURRITO NOURISH BOWL WITH AVOCADO MANGO SALSA
PURPLE BURRITO
NOURISH BOWL WITH
AVOCADO MANGO
SALSA
__________________________________________________________________________________________________________________________________
Page 450 of 561
_________________________________ NOURISH BOWLS ________________________________ 
PURPLE BURRITO NOURISH BOWL WITH

AVOCADO MANGO SALSA
________________________________________________________________________________________________
 
4 20 min
______________________________________________________________________________________________
1. Add oil, beans, and chopped tomato to a medium-sized
The Bean Filling pot on medium-high heat. Cook for 3 - 5 minutes until the
1 tsp (5 mL) vegetable oil tomatoes and beans have heated through and softened.
3 cups (560 g) cooked red kidney 2. Reduce the heat to medium and add the spices; stir for
beans, or other bean of choice 30 seconds to allow the spices to “bloom”. Then add ¼
1 tomato, chopped cup (60 mL) water. Bring to a boil, reduce to a simmer,
and partially cover.
1 Tbsp (7 g) onion powder 3. While the beans are marinating in spices on the stove,
1 Tbsp (4 g) dried oregano place all salsa ingredients into a bowl and mix to combine.
4 leaves of basil 4. Return periodically to the beans and stir to avoid burning.
½ tsp paprika powder Feel free to mash beans into a chunky puree if desired.
⅛ tsp ground black pepper 5. After 10 - 15 minutes on the stove, the beans are ready.
⅛ tsp chili pepper 6. Toast the tortilla wraps, and assemble the bowl in layers:
2 Tbsp (30 mL) ketchup or hot tortilla as the base, cabbage and bean filling on top, salsa,
sauce (optional) green onions, and cilantro on top of that.
The Avocado Mango Salsa

1 avocado, cubed NOTES
1 large mango (or 2 small), cubed If you have any extra sauces feel free to add it to the bean
2 medium tomatoes, cubed recipe. Any hot sauce, BBQ, curry or Thai coconut sauce
½ lime, juiced would taste divine.
¼ cup (15 g) cilantro, chopped
½ medium red onion, diced
The Burrito Bowl Garnish

4 tortillas (GF if desired)
½ red cabbage, cut into thin strips
1 red bell pepper, cut into strips
2 stalks green onion, chopped
¼ cup (15 g) cilantro, chopped
Lime wedges
__________________________________________________________________________________________________________________________________
Page 451 of 561
 
TEMPEH NOODLE NOURISH BOWL WITH SRIRACHA MISO DRESSING
TEMPEH NOODLE
NOURISH BOWL WITH
SRIRACHA MISO
DRESSING
__________________________________________________________________________________________________________________________________
Page 452 of 561
_________________________________ NOURISH BOWLS ________________________________ 
TEMPEH NOODLE NOURISH BOWL WITH

SRIRACHA MISO DRESSING
________________________________________________________________________________________________
  SERVINGS TIME GF
2-3 30 min*
______________________________________________________________________________________________
Marinated Tempeh 1. Thinly slice the tempeh (¼ inch / ½ cm thick). To remove
1 package (250 g) tempeh bitterness from the tempeh, add to a pan filled with 1 inch
(2½ cm) of water and bring to a low boil over medium
¼ cup (65 mL) sodium-reduced heat. Steam tempeh for a total of 10 - 12 minutes, flipping
soy sauce (sub to tamari if GF) once at the halfway point. Then rinse and pat dry.
3 Tbsp (45 mL) apple cider vinegar 2. Make the marinade by whisking together in a shallow bowl
(or substitute rice vinegar) the soy sauce, vinegar, syrup, ginger, garlic, sesame oil,
2 Tbsp (30 mL) maple syrup cumin, chili, and lime juice.
1 Tbsp (15 g) grated fresh ginger, 3. Lay the slices of tempeh in the dish and toss to coat.
3 cloves garlic, minced Cover and marinate in the fridge for at least 1 hour, or
1 tsp (5 mL) sesame oil preferably overnight.
½ tsp ground cumin 4. To a non-stick pan on medium heat, add the coconut oil.
½ tsp chili flakes When hot, cook the slices of tempeh in a single layer in
½ lime, juiced one or two batches until golden, about 4 - 5 minutes on
each side.
1 Tbsp (15 mL) melted coconut oil 5. Baked version: preheat the oven to 350°F (180°C) and
line large baking sheet with parchment paper. Place
Dressing tempeh on top and bake for 15 minutes. Flip, and cook
½ cup (80 g) cooked chickpeas for 15 minutes more. Remove from the heat and let cool.
2 Tbsp (30 mL) vegetable oil 6. For the dressing: add all the ingredients to a blender.
2 Tbsp (30 mL) sesame oil Blend on high until creamy. Alternatively, you can also
1 Tbsp (15 mL) sodium-reduced whisk it together in a bowl, mashing the chickpeas with a
soy sauce (sub to tamari if GF) fork.
1 Tbsp (15 mL) Sriracha hot sauce 7. Toss the salad ingredients (see next page), cooked
1 Tbsp (15 g) miso paste tempeh and dressing together and serve with black
1 Tbsp (15 mL) rice vinegar sesame seeds and lime wedges.
½ lime, juiced
urish bowl is
1 small glove garlic
The dressing for this no
dressing for
incredible - try it as a
½ tsp grated fresh ginger
joy.
Ingredients continued on next any other salads you en
page...
__________________________________________________________________________________________________________________________________
Page 453 of 561
_________________________________ NOURISH BOWLS ________________________________ 
TEMPEH NOODLE NOURISH BOWL WITH

SRIRACHA MISO DRESSING CONTINUED
________________________________________________________________________________________________
  INGREDIENTS NOTES
Salad *Excluding marinating time.
3 cups (100 g) greens (we used Storage: best if enjoyed right away, but you can store
romaine lettuce, spinach and the cooked tempeh in the fridge for up to 3 days. It’s best
watercress) to make the rice noodles fresh, so that they don’t dry out,
1 red bell pepper, diced but the rest of the salad can be stored in the fridge for 2 -
1 yellow bell pepper, diced 3 days. The dressing can be made up to 4 days in
1 carrot, shaved into thin strips advance.
with a potato peeler
2 blocks (50 g) rice noodles,
soaked in warm water for 10
minutes (or cooked according to
package instructions)
1 avocado, sliced
Optional Garnish
Lime wedges
Black sesame seeds
__________________________________________________________________________________________________________________________________
Page 454 of 561
Curries Index 
Curries Index
page recipe
456 Spinach, mushroom & chickpea coconut curry
458 Roasted cauliflower & lentil curry
460 Afghan tomato & cauliflower curry
462 Afghan mushroom & celery curry
464 Thai sweet potato & chickpea green curry
466 Comforting coconut red lentil daal
468 Coconut & tofu thai red curry
470 Cauliflower chickpea coconut curry
472 Japanese udon noodle curry
474 Eggplant & lentil curry
__________________________________________________________________________________________________________________________________
Page 455 of 561
SPINACH, MUSHROOM & CHICKPEA COCONUT CURRY 
SPINACH, MUSHROOM &
CHICKPEA COCONUT CURRY
__________________________________________________________________________________________________________________________________
Page 456 of 561
________________________________________ CURRIES ______________________________________ 
SPINACH, MUSHROOM & CHICKPEA

COCONUT CURRY
________________________________________________________________________________________________
  YT
SERVINGS TIME GF NF
A super quick dinner,
SF YT
es!
3-4 15 min
ready in about 15 minut

______________________________________________________________________________________________
2 tsp (10 mL) oil 1. Add oil, onion, garlic, ginger to a large pot on high heat
1 medium onion and sauté for 3 minutes. Add splashes of water to
3 cloves garlic, minced prevent burning and to deglaze the pot as needed.
1 thumb sized piece of ginger, 2. Add the chickpeas and mushrooms to the pot and cook
peeled and minced for 5 minutes. Add the curry powder and sauté for one
minute longer.
2 cups (480 g) cooked chickpeas* 3. Add the coconut milk, bell peppers, salt and pepper, and
1½ cups (250 g) mushrooms, cook for another 5 minutes.
thinly sliced (about 15 small 4. Add the spinach at the end, stir, and remove from heat.
mushrooms) Serve with rice or naan and garnish with chili flakes and
1 Tbsp (7 g) curry powder lemon wedges.

1 can (400 mL) coconut milk NOTES
1 red bell pepper, cut into thin *If cooking from dry beans, this is about 1 cup dry beans.
slices If using canned chickpeas, this is the amount in a 500 g
4 handfuls (about 100 g) baby can. If using canned chickpeas, be sure to rinse first.
spinach Canned chickpeas are high in salt, so taste test and add
10 - 15 cherry tomatoes, sliced this salt at the end in the amount desired.
Salt and ground black pepper to Variations: use a combination of chickpeas and lentils,
taste add potato or sweet potato.
up to 3 days.
Speed it up: if you are serving with red or brown rice,
soak the grains over night, to make next day cooking
faster.
__________________________________________________________________________________________________________________________________
Page 457 of 561
 
ROASTED CAULIFLOWER & LENTIL CURRY
ROASTED
CAULIFLOWER &
LENTIL CURRY
__________________________________________________________________________________________________________________________________
Page 458 of 561
________________________________________ CURRIES ______________________________________ 
ROASTED CAULIFLOWER & LENTIL CURRY

________________________________________________________________________________________________
favourite!
❥
4-6 70 min
______________________________________________________________________________________________
1. Preheat oven to 210°C (400°F). Toss the cauliflower with
Roasted Cauliflower the oil and spices until coated. Spread evenly on a baking
1 head of cauliflower, broken tray lined with baking paper or tinfoil. Roast for 40 - 50
into bite-sized pieces minutes, until crispy and golden, stopping to mix once
1 Tbsp (15 mL) vegetable oil halfway.
1 tsp (4 g) garlic powder 2. In a large pot on medium heat, cook the onions in the oil,
1 tsp (4 g) onion powder until soft and slightly golden. Add splashes of water if
½ tsp paprika powder needed to prevent burning or sticking in the pot. Once
¼ tsp salt soft, add the garlic and all the spices, and stir until
¼ tsp ground black pepper fragrant (about 1 minute).
3. Add the can of tomatoes and chopped tomatoes, and stir
Curry to combine everything. Allow to simmer for 5 minutes.
1 Tbsp (15 mL) vegetable oil 4. Finally, add the coconut milk, lentils, spinach, and roasted
1 yellow onion, diced cauliflower, and mix until everything is combined and
3 cloves garlic, crushed heated through, about 5 minutes. Serve with rice.
1 Tbsp (15 g) curry powder
½ Tbsp (8 g) garam masala
½ Tbsp (8 g) turmeric powder NOTES
1 tsp (4 g) cumin powder Make ahead: we suggest making 1 - 2 batches of the
1 tsp (4 g) coriander powder roasted cauliflower ahead of time. Some you can use it
1 tsp (4 g) cinnamon powder to top salads, grain bowls, or layer in wraps, and the rest
1 tsp (5 g) salt you can use in this curry.
1 can (400 g) diced tomato Storage: the roasted cauliflower will keep in an airtight
10 cherry tomatoes, cut in
container in the fridge for up to 4 days or in the freezer
halves or quarters
for up to 1 month.
1 can (400 mL) coconut milk
Variations: try with chickpeas, beans, sweet or regular
1 can (1 ¼ cup / 250 g) cooked
potatoes, broccoli, or red peppers.
brown lentils
__________________________________________________________________________________________________________________________________
Page 459 of 561
AFGHAN TOMATO & CAULIFLOWER CURRY 
AFGHAN TOMATO &

CAULIFLOWER CURRY
__________________________________________________________________________________________________________________________________
Page 460 of 561
AFGHAN TOMATO &
  SERVINGS TIME
4 25 min
GF NF SF
CAULIFLOWER CURRY
________________________________________________________________________________________________
3 Tbsp (45 mL) oil 1. Add oil and onion to medium pot on high heat and stir
1 large onion, chopped until onion has browned.
1 medium cauliflower, cut into 1” 2. Add remaining ingredients, cover, bring to a boil, reduce
chunks heat to medium, stirring every 5 minutes until water has
1 cup (250 mL) water evaporated and/or been absorbed. The dish is ready
1 red chili pepper, diced (optional) when the cauliflower is soft, no longer crunchy, but not
3 Tbsp (45 mL) tomato paste disintegrating.
¾ tsp salt
½ tsp ground turmeric
__________________________________________________________________________________________________________________________________
Page 461 of 561
AFGHAN MUSHROOM & CELERY CURRY 
AFGHAN MUSHROOM &
CELERY CURRY
__________________________________________________________________________________________________________________________________
Page 462 of 561
AFGHAN MUSHROOM &
  SERVINGS TIME GF NF SF CELERY CURRY
6 40 min
________________________________________________________________________________________________
3 Tbsp (45 mL) oil 1. Place oil and onion in a medium-sized pot on medium-
1 onion, chopped high heat, stirring frequently until onion has browned.
1 head celery, chopped Add a small splash of water if needed to de-glaze the pot.
1 bunch cilantro, chopped 2. Add all remaining ingredients, except the lemon juice, to
1 bunch parsley, chopped the pot. Cover, reduce heat to medium, and cook for ~ 30
1 bunch fresh mint, chopped or 2 minutes, stirring every 5 - 10 minutes.
Tbsp dry mint 3. The dish is ready when the celery is soft and no longer
2 cups (200 g) button or crimini crunchy. When cooked, add the lemon juice, stir, and
mushrooms, sliced thinly serve.
1 cup (250 mL) water
¾ tsp salt
½ tsp ground turmeric
2 lemons, juiced
__________________________________________________________________________________________________________________________________
Page 463 of 561
THAI
THAI
SWEET POTATO & CHICKPEA
GREEN CURRY 
SWEET POTATO &

CHICKPEA
GREEN CURRY
__________________________________________________________________________________________________________________________________
Page 464 of 561
________________________________________ CURRIES ______________________________________ 
THAI SWEET POTATO & CHICKPEA

GREEN CURRY
________________________________________________________________________________________________
  YT
2-3 20 min
______________________________________________________________________________________________
1 medium sweet potato, diced 1. To a medium pot on high heat, add the oil and onions,
into ½ inch (1 cm) cubes and cook until the onions are soft, about 3 minutes. Add
1 tsp (5 mL) vegetable oil splashes of water to prevent burning. Add the garlic and
1 small red onion, diced sauté until fragrant, about 1 minute.
2 cloves garlic, crushed 2. Add the curry paste, and mash into the garlic and onion
2 Tbsp (30 mL) Thai green curry mixture until fragrant, about 30 seconds. Then add the
paste sweet potato, coconut milk, chickpeas and water*. Bring
1 jar (1½ cup / 225 g) cooked to a boil, then reduce to a simmer for 10 - 15 minutes,
chickpeas, drained and rinsed until sweet potatoes are fork tender.
1 can (400 mL) coconut milk 3. Remove from heat and add the spinach, stirring to wilt.
½ cup (125 mL) water* 4. Serve over rice or with naan and enjoy!
NOTES
*Start with ½ cup (125 mL) water and taste
test; depending on how thick you like your curry, you
may want to add an additional ½ cup (125 mL) of water
to thin it out to a more soup-like consistency.
Storage: store in the fridge for up to 3 days.
Variations: try with regular potatoes, carrots, or lentils.
__________________________________________________________________________________________________________________________________
Page 465 of 561
COMFORTING COCONUT RED LENTIL DAAL 
COMFORTING
COCONUT RED LENTIL
DAAL
__________________________________________________________________________________________________________________________________
Page 466 of 561
________________________________________ CURRIES ______________________________________ 
COMFORTING COCONUT RED LENTIL DAAL

________________________________________________________________________________________________
  YT
6 30 min*
______________________________________________________________________________________________
1 tsp (5 mL) vegetable oil 1. Add oil, onion and garlic to a large pot on high heat.
1 medium yellow onion, chopped Sauté for 4 minutes, adding a splash of water as needed
3 cloves garlic, minced to deglaze the pan.
1 carrot, chopped 2. Reduce the heat to medium and add the grated ginger
1 Tbsp (6 g) grated fresh ginger and carrot and stir for another couple minutes before
2 tsp (8 g) curry powder adding all the spices. Stir for another couple minutes,
1 tsp (4 g) turmeric powder letting the spices become aromatic, as they dry roast, and
1 tsp (4 g) ground cumin add a splash of water if needed so it doesn’t burn.
½ tsp paprika powder 3. Add the drained lentils, 2 cups (500 mL) of water, a
Salt to taste crushed vegetable bouillon cube and the coconut milk.
Bring to a boil, then reduce to a simmer with the lid
2 cups (400 g) red lentils, rinsed, partially covered, stirring on occasion until the lentils are
soaked for 2 hours fully cooked, about 15 - 20 minutes.
1 vegetable bouillon cube 4. Drain the soaked rice and add to a pot. Add 3 cups (750
1 can (400 mL) full-fat coconut mL)* water and the cardamom pods, bring to a boil and
milk reduce to a medium-low with the lid partially covered
until cooked, about 15 minute.
2 cups (400 g) basmati rice, 5. Serve the rice alongside the daal and garnish.
rinsed, soaked for 2 hours**
7 cardamom pods, cracked in half
(optional)
NOTES
Optional Garnish *Soaking time not included.
**If you did not soak the rice, you may need to add
Fresh cilantro
about ½ cup (125 mL) more water.
Fresh chili, thinly sliced
Coconut yogurt or coconut Variations: add other veggies of your choice such as
cream cauliflower or potato, or you can add some cooked or
frozen peas as well.
Speed-it-up: by soaking the rice and lentils in advance!
Storage: store the daal in an airtight container in the
fridge for up to fours days, or in the freezer for up to 2
months.
__________________________________________________________________________________________________________________________________
Page 467 of 561
COCONUT & TOFU
THAI RED CURRY
COCONUT & TOFU THAI RED CURRY 
__________________________________________________________________________________________________________________________________
Page 468 of 561
________________________________________ CURRIES ______________________________________ 
COCONUT & TOFU THAI RED CURRY

________________________________________________________________________________________________
 
SERVINGS TIME GF NF
4 35 min
______________________________________________________________________________________________
4 shallots, peeled and minced 1. Sauté the shallots with oil in a large pan on high heat.
1 tsp (5 mL) oil Add splashes water as needed to de-glaze the pan and
2 cloves garlic, crushed avoid burning, stirring occasionally until translucent and
slightly browned, about 5 minutes. Add the garlic and stir
3 potatoes, cut into 1 cm (½ inch) for another 2 minutes, stirring and adding water as
chunks needed.
3 Tbsp (45 mL) red curry paste 2. Add the potatoes, curry paste and 1 cup (250 mL) water
to the pot, bring to a boil then reduce to a simmer with lid
2 medium red bell peppers, partially covered, allow to simmer for about 7 minutes.
chopped 3. Add the remaining ingredients and cook for 8 - 10
½ broccoli, broken into bite-sized minutes, until fragrant and veggies lightly cooked to your
bits liking. Serve with brown rice, garnish, and enjoy!
1¼ cups (180 g) seasoned tofu
strips*
1 can (400 mL) full-fat coconut
milk NOTES
1 Tbsp (15 mL) sodium-reduced *Speed-it-up: using pre-seasoned tofu speed up this
soy sauce recipe, but of course you can always make your own.
1 tsp (5 mL) sambal chill paste Storage: store in an airtight container in the fridge for
up to 3 days.
Optional Garnish
Variations: add other veggies you desire like carrots,
Roasted cashews
or yellow bell peppers. Other curry pastes also work
Cilantro, parsley or fresh basil
great with this recipe, like green curry , Massaman curry,
Chili flakes
or Panang curry paste.
__________________________________________________________________________________________________________________________________
Page 469 of 561
CAULIFLOWER CHICKPEA COCONUT CURRY 
CAULIFLOWER
CHICKPEA COCONUT
CURRY
__________________________________________________________________________________________________________________________________
Page 470 of 561
________________________________________ CURRIES ______________________________________ 
CAULIFLOWER CHICKPEA COCONUT CURRY

________________________________________________________________________________________________
6 75 min
______________________________________________________________________________________________
½ Tbsp (8 mL) vegetable oil The Curry
1 medium onion, chopped 1. Sauté onions in oil on medium-high heat, adding splashes
3 cloves garlic, minced of water to de-glaze the pan while stirring until lightly
1 green chilli pepper, minced brown.
(optional) 2. Add the garlic, chilli pepper and ginger to the pot. Cook
1½ Tbsp (20 g) grated ginger (~5 for 2 minutes.
cm / 2 inch piece before grating) 3. Add the tomatoes and all the spices, stirring to combine
3 tomatoes, chopped and cook for 5 minutes or until the mixture turns into a
1 Tbsp (15 g) curry powder textured paste.
½ Tbsp (8 g) garam masala 4. Add the potato and 2 cups (500 mL) water to the pot.
½ Tbsp (8 g) ground turmeric Partially cover and bring to boil, then reduce to medium
1 tsp (5 g) ground cumin heat and allow the contents to simmer for 15 minutes.
1 tsp (5 g) ground coriander 5. Add the cauliflower to the pot, partially cover and allow
1 tsp (5 g) ground cinnamon the contents to continue simmering for another 15
1 tsp (5 g) salt minutes.
1 medium potato, chopped into 6. Add the chickpeas and coconut milk to the pot. Uncover
1cm squares and allow the entire dish to simmer on the stove for 20 -
2 cups (500 mL) water 30 minutes, allowing the water to evaporate and for the
1 head cauliflower, chopped into 1 curry to become thicker in consistency.
cm (½ inch) pieces
1 can (400 mL) coconut milk The Rice
1½ cups (250 g) cooked chickpeas 1. Add the rice, water, and cardamom to a pot on medium-
high heat. Cover, bring to a boil, then reduce to a simmer
The Rice for 10 - 15 minutes.
1 cup (200 g) basmati rice 2. The rice is ready when it's al dente and all the water has
3 cups (750 mL) water been absorbed.
5 cardamom pods, cracked in half 3. Serve the rice separately with some cardamom pods or
(optional) saffron sprinkled on top for garnish. Otherwise serve 1
⅛ tsp saffron (optional) cup curry beside or on top of ½ cup of rice.
__________________________________________________________________________________________________________________________________
Page 471 of 561
JAPANESE UDON NOODLE CURRY 
JAPANESE UDON
NOODLE CURRY
__________________________________________________________________________________________________________________________________
Page 472 of 561
JAPANESE UDON
  YIELD TIME NF
NOODLE CURRY
3-4 30 min
________________________________________________________________________________________________
2 Tbsp (30 mL) vegetable oil 1. Cook onion and garlic in oil in a large pot on medium-high
½ onion, chopped heat.
2 cloves garlic, minced 2. Add the flour and cook for a minute or two to toast. Add
2 Tbsp (15 g) all-purpose flour the bouillon cube, curry powder, garam masala, and
1 vegetable boullion cube cayenne pepper. Cook for about a minute until fragrant.
½ Tbsp (8 g) curry powder 3. Slowly whisk in 2½ cups (625 mL) water, start with a few
½ Tbsp (8 g) garam masala tablespoons at a time, to prevent clumping. Once all the
¼ tsp cayenne pepper liquid is added, add the potatoes and bring to a boil,
4 small potatoes, chopped into reduce to a simmer, and partial cover with a lid.
bite-sized pieces 4. When the potatoes are tender, add the carrot, apple, and
2 carrots, peeled, cut into bite- bell pepper, stir and cook for 3-4 minutes, until the
sized pieces carrots are fork tender.
1 apple, cored and chopped 5. Add the noodles and mock “chicken”; warm through and
1 red bell pepper, chopped ensure noodles are al dente. Taste test and add salt and
1 package (150 g) fresh udon pepper if desired.
noodles
1½ cups (175 g) mock vegan
“chicken” (textured vegetable DIRECTIONS
protein) Storage: keep in an air-tight container in the fridge for
Optional Toppings up to 3 days.
Chopped green onion Variations: Add broccoli, edamame or frozen peas.
Fresh parsley Substitute mock chicken for cooked chickpeas.
__________________________________________________________________________________________________________________________________
Page 473 of 561
EGGPLANT & LENTIL CURRY 
EGGPLANT & LENTIL

CURRY
__________________________________________________________________________________________________________________________________
Page 474 of 561
EGGPLANT &
LENTIL CURRY
3-4 25 min*
________________________________________________________________________________________________
1 eggplant, cut into 2 cm (1 inch) 1. Optional step: place the chopped eggplant in a large
cubes bowl, sprinkle overtop 1 Tbsp salt, and cover with warm
water. Allow to sit for at 20 minutes - 2 hours. This helps
2 tsp (10 mL) coconut oil remove the bitterness imparted by some eggplants.
1 tsp (5 g) mustard seeds When ready to use, drain and rinse the eggplants.
1 tsp (5 g) cumin seeds 2. Heat the coconut oil in a large pot on medium-high heat
1 tsp (5 g) coriander seeds and cook the mustard, cumin and coriander seeds for 30
1 onion, diced seconds to a minute, until they sizzle and start to pop.
2 cloves garlic, minced 3. Add the onion, garlic and ginger and cook until
1-inch nub of ginger, minced translucent and soft, about 3 minutes.
4. Add the eggplant and cook until soft.
1 jalapeño pepper, seeded and 5. Add remaining ingredients and cook until heated through,
minced about 5-7 minutes.
1 can (400 g) diced tomatoes 6. Serve with naan or rice and garnish with fresh cilantro or
1 can (1¼ cups / 250 g) cooked unsweetened coconut yogurt.
lentils, rinsed and drained
2 tsp (8 g) garam masala
2 tsp (8 g) curry powder DIRECTIONS
1 tsp (4 g) salt *Excluding soaking time.
½ tsp fresh ground pepper
up to 3 days.
__________________________________________________________________________________________________________________________________
Page 475 of 561
 
Noodles, and rice, and everything nice.
__________________________________________________________________________________________________________________________________
Page 476 of 561
 
Rice & Noodles
Index
Rice & Noodles

Index
page recipe
478 Mushroom risotto with brown & red rice
480 Rainbow sushi rolls
482 Robin’s gado-gado with sun-dried
tomatoes
484 Deconstructed sushi bowl with sweet
sesame dressing
486 Noodle stir-fry with cashews & peanut
lime dressing
488 Soba noodle bowl with shiitake
mushrooms & bbq tempeh
490 Spicy garlic wok noodles with stir-fried
veg & tofu
492 Vegan pad thai
494 Rainbow veggie stir-fry with baked tofu
__________________________________________________________________________________________________________________________________
Page 477 of 561
MUSHROOM RISOTTO WITH BROWN
& RED RICE 
MUSHROOM RISOTTO
WITH BROWN
& RED RICE
__________________________________________________________________________________________________________________________________
Page 478 of 561
__________________________________ RICE & NOODLES ________________________________ 
MUSHROOM RISOTTO WITH

BROWN & RED RICE
________________________________________________________________________________________________
 
SERVINGS TIME GF NF
4 50 min*
______________________________________________________________________________________________
1 tsp (5 mL) olive oil 1. In a pot on high heat, sauté the oil and mock chicken
1 cup (180 g) vegan mock chicken pieces, stirring until lightly browned, about 3 minutes.
pieces Place in a small bowl and set aside.
2. Now add the olive oil, onion, garlic, mushrooms + 2 Tbsp
1 tsp (5 mL) olive oil (30 mL) water to the large pot on high heat, and sauté
2 large red onions, chopped until all the moisture released from the mushrooms
3 cloves garlic, minced evaporates, about 8 minutes.
15 - 20 (350 g) medium cremini or 3. Then add the brown and red rice, bouillon cubes plus 2
button mushrooms, coarsely cups (500 mL) boiling water. Bring to a boil then reduce
chopped to a simmer, partially cover and allow to sit for 10
minutes.
½ cup (95 g) dry brown rice, 4. After this, add the white rice and zucchini to the pot,
soaked overnight, drained** stirring frequently and scraping the bottom of the pot
½ cup (95 g) red rice, soaked with a wooden spatula to avoid burning. Continue for
overnight, drained** about 5 minutes, before adding the tomatoes.
2 mushroom bouillon cubes, 5. With the heat at medium-high, continue to stir, adding
crushed water as needed, until the rice is al dente and a risotto
consistency is achieved. This will take about 10 - 15
1 medium zucchini, chopped into minutes. Gently stir in the mock chicken pieces, serve
small pieces while hot, garnish and serve with a side salad!
½ cup (95 g) dry white rice, rinsed
NOTES
2 medium tomatoes, coarsely
*Excluding soaking time.
chopped
**If you skip the soaking step, the recipe will take longer

to cook and require more water for the rice to fully cook.
Optional Garnish
Storage: store in an airtight container in the fridge for 3
Fresh basil leaves (highly
- 4 days.
recommended)
Chili flakes
Caramelized onions
__________________________________________________________________________________________________________________________________
Page 479 of 561
RAINBOW SUSHI ROLLS
RAINBOW SUSHI ROLLS 
__________________________________________________________________________________________________________________________________
Page 480 of 561
__________________________________ RICE & NOODLES ________________________________ 
RAINBOW SUSHI ROLLS

________________________________________________________________________________________________
  YT
5 - 6 rolls 30 min
______________________________________________________________________________________________
3 cups (550 g) of cooked sushi 1. Preheat the oven to 180°C (350°F).
rice (seasoned or plain)* 2. Lay the sweet potato strips on a parchment lined baking
5 - 6 seaweed nori sheets sheet and roast for 10 - 15 minutes, flipping half way, until
1 sweet potato, peeled and cut they are fork tender. Remove from oven and let cool,
into ½ cm (¼ inch) planks before cutting into strips.
½ avocado, sliced into strips 3. Place a sheet of nori, rough side up, on your rolling mat
¼ mango, sliced into thin strips and spoon on about ½ cup (90 g) of cooked sushi rice.
¼ cucumber, de-seeded and Gently spread out the rice with a spoon or your fingers.
sliced into thin strips Tip: if you are finding the rice sticks to the spoon or
¼ red bell pepper, sliced into thin your fingers, you can wet your fingers with some
strips water, and it will make it easier to spread.
Tip: the rice should cover the sheet, but you should
still be able to see some of the seaweed below the
rice. Leave about 1 inch (2 cm) of space at the top of
your sheet.
4. Place your vegetables in a line, about ½ inch (1 cm) above
the bottom of your roll.
5. Using your fingers to hold the fillings in place, pull up on
the mat to gently roll the sushi into a firm cylinder. Cut
into ½ inch (1 cm) pieces, or leave whole and cut just
before eating.
NOTES
*Made from approximately 1½ cups of uncooked rice
Tip for storing: leave in a complete roll and cut when
you want to eat it to prevent the sushi from drying out.
Variations: mix up the vegetables by using carrot,
lettuce, edamame beans, bean sprouts, crispy tofu, or
fried onions for a bit of crunch.
__________________________________________________________________________________________________________________________________
Page 481 of 561
 
ROBIN’S GADO-GADO WITH SUN-DRIED TOMATOES
ROBIN’S GADO-GADO
WITH SUN-DRIED
TOMATOES
__________________________________________________________________________________________________________________________________
Page 482 of 561
__________________________________ RICE & NOODLES ________________________________ 
ROBIN’S GADO-GADO WITH

SUN-DRIED TOMATOES
________________________________________________________________________________________________
  YT
SERVINGS TIME GF YT
4 40 min
______________________________________________________________________________________________
2 cups (390 g) cooked rice 1. To a large pan on high heat add the oil, onion and garlic,
sautéing for 5 minutes. Add a small splash of water as
2 tsp (10 mL) oil needed to deglaze the pan.
2 medium red onions, diced 2. Add the mock chicken pieces. Continue to sauté until
4 cloves garlic, thinly sliced lightly golden. About 5 minutes. Remove from the pan
1¼ cups (175 g) vegan mock and transfer to a bowl.
chicken (textured vegetable 3. In the same empty pan, add 1 cup (250 mL) of boiling
protein) water and the green beans. Cover with a lid and reduce
the temperature so the beans simmer in the water. The
4 big handfuls green beans, ends steam generated will cook the beans, even if they are not
cut, cut in half completely submerged. Cook for about 7 minutes.
2 red bell peppers, chopped 4. While the beans are cooking, prepare the peanut sauce.
Add all the ingredients to a food processor and blend
⅓ cup (roughly 7) sun-dried until smooth.
tomatoes in oil, coarsely 5. Back to the pan, add the bell pepper, cover, and cook for
chopped another 5 minutes. It's okay if about 1 - 2 Tbsp (15 - 30
⅓ cup (80 mL) sodium-reduced mL) of water remains at the end but if there is any excess,
soy sauce (sub to tamari if GF) drain it.
2 tsp (10 mL) sambal chili paste 6. Add back to the pan the onion/chicken mixture, sun-dried
(or more if you like the heat) tomatoes, soy sauce and sambal. Stir for a couple
minutes until everything is heated through. Serve with
Peanut Sauce rice or other grain of choice, top with the peanut sauce,
½ cup (125 mL) peanut butter and garnish with some cilantro.
⅓ cup (80 mL) water
1 clove garlic
1 Tbsp (15 mL) sodium-reduced NOTES
soy sauce Storage: keep in an airtight container for up to 4 days
½ lime, juiced in the fridge.
1 tsp (5 g) raw or brown sugar Variations: try the stir-fry with broccoli or carrots, and
the sauce with almond butter or tahini.
__________________________________________________________________________________________________________________________________
Page 483 of 561
 
DECONSTRUCTED SUSHI BOWL WITH SWEET SESAME DRESSING
DECONSTRUCTED SUSHI BOWL

WITH SWEET SESAME DRESSING
__________________________________________________________________________________________________________________________________
Page 484 of 561
__________________________________ RICE & NOODLES ________________________________ 
DECONSTRUCTED SUSHI BOWL

WITH SWEET SESAME DRESSING
________________________________________________________________________________________________
YT
 
4-6 20 min*
______________________________________________________________________________________________
1½ cup (270 g) brown rice, rinsed, 1. In a medium pot on high heat, bring the brown rice and
soaked overnight, drained* 2¼ cups (560 mL) water to a boil, then reduce to a
simmer and partially cover with a lid, cooking until the
1½ cups (230 g) frozen shelled rice is al dente, about 20 minutes.
edamame beans 2. Prepare all the vegetables while the rice is cooking, and
½ cup (45 g) seaweed salad (or cook the edamame beans according to package
use dried nori sheets, torn into directions, then drained.
bits) 3. To make the dressing, simply add all the ingredients to a
1 cup purple cabbage, thinly jar, add the lid and shake vigorously until well combined.
sliced (about ¼ of a small head Alternatively, add to a bowl and whisk.
of cabbage) 4. To assemble the bowls, simply add the rice as the base,
1 mango, chopped top with any prepared fruit or veggies of your choosing,
1 avocado, chopped sprinkle on the garnish and drizzle on the dressing.
1 green onion, cut into thin rings
¼ long cucumber, chopped
½ small red onion, diced
2 Tbsp (20 g) roasted sesame NOTES
seeds (optional garnish) *If unable to soak ahead of time, increase water to 3
2 Tbsp (30 g) fried onion (optional cups (750 mL) and cook for 45 minutes.
garnish) Variations: add any other fruits or veggies you’d like,
such as shredded carrots or julienned red bell peppers.
The Dressing Get creative with this one!
2 Tbsp (30 mL) sodium-reduced Make-ahead: chop up the veggies and/or make the
soy sauce (sub to tamari if GF) rice ahead of time for quick lunches or dinners in the
2 tsp (10 mL) sesame oil days that follow.
2 tsp (10 mL) agave syrup Storage: store in an airtight container in the fridge for
1 lime, juiced up to three days; store the sauce separately for
1 tsp (4 g) garlic powder (or freshness.
substitute 1 crushed garlic
clove)
__________________________________________________________________________________________________________________________________
Page 485 of 561
 
VEGETABLE NOODLE STIR-FRY WITH CASHEWS & PEANUT LIME SAUCE
VEGETABLE NOODLE
STIR-FRY WITH
CASHEWS & PEANUT
LIME SAUCE
__________________________________________________________________________________________________________________________________
Page 486 of 561
__________________________________ RICE & NOODLES ________________________________ 
VEGETABLE NOODLE STIR-FRY WITH

CASHEWS & PEANUT LIME SAUCE
________________________________________________________________________________________________
YT
 
SERVINGS TIME GF YT
3-4 20 min
______________________________________________________________________________________________
6 oz (175 g) dry noodles* (GF if 1. Cook noodles in a large pot according to package
desired)  instructions until al dente. While it cooks, prep the
shallots and garlic.
1 tsp (5 mL) oil 2. In a large pan, cook shallots and garlic on medium-high
2 shallots, finely chopped heat in oil for about 2 minutes or until lightly golden. Add
2 cloves garlic, minced splashes of water to deglaze the pan if needed.
3. Add the prepared carrots, cabbage, and bell peppers to
2 medium carrots, shredded or the pan, and cook for 2 minutes more, until bright and
cut into matchsticks heated up, but still crunchy. Add more splashes of water
2 bell peppers, julienned as needed.
¼ head of red cabbage, shredded 4. Meanwhile, add all sauce ingredients to a jar, and mix or
(about 1 cup) shake to combine into a creamy sauce.
5. When the noodles are cooked, drain and add to the pan
¾ cup (95 g) roasted cashews of vegetables and pour the sauce mixture on top. Toss to
1 Tbsp fresh cilantro combine.
6. Serve with the roasted cashews, fresh cilantro, lime
Sauce wedges, fresh chili or chili flakes.
3 Tbsp (15 mL) peanut butter**
1 lime, juiced
1½ Tbsp (25 mL) sodium-reduced NOTES
soy sauce (sub to tamari if GF) *Examples include chow mein, ramen, brown rice, pad
1½ Tbsp (25 mL) sesame oil Thai, soba; and gluten-free if desired.
1 Tbsp (15 mL) hoisin sauce **Substitute tahini or sunflower seed butter if allergic.
1 Tbsp (15 mL) Sriracha (or Variations: try with other vegetable like snap peas,
substitute sambal or other mild asparagus, green beans, or bok choy.
hot sauce) Storage: store in an airtight container in the fridge for
½ Tbsp (7 mL) agave syrup
up 3 days.
__________________________________________________________________________________________________________________________________
Page 487 of 561
  SOBA NOODLE BOWL
SOBA NOODLE BOWL WITH SHIITAKE MUSHROOMS & BBQ TEMPEH
WITH SHIITAKE
MUSHROOMS & BBQ
TEMPEH
__________________________________________________________________________________________________________________________________
Page 488 of 561
__________________________________ RICE & NOODLES ________________________________ 
SOBA NOODLE BOWL WITH SHIITAKE

MUSHROOMS & BBQ TEMPEH
________________________________________________________________________________________________
YT YT
  SERVINGS TIME
2-4 20 min*
GF NF YT
tempeh
YT
bowl
______________________________________________________________________________________________
DIRECTIONS
INGREDIENTS 1. Slice tempeh into thin strips, then steam for 10 minutes
1 package (225 g) tempeh to soften (this helps remove bitterness, and helps the
1 cup (250 mL) vegan BBQ sauce tempeh soak up more marinade). Then rinse and pat dry.
(GF if desired) Arrange the tempeh in a dish, pour on the BBQ sauce,
and turn to coat all over with marinade. Cover and
2 bundles (180 g) soba noodles refrigerate for 2 to 24 hours (the longer the better).
1 Tbsp (15 g) sesame oil 2. Preheat oven to 375°F (190°C). Place marinated tempeh
2 cloves garlic, crushed on a lined baking sheet, allowing space between pieces of
1 cup (150 g) frozen shelled tempeh. Bake for 15 minutes, then flip pieces over and
edamame bake for another 10 minutes until caramelized and deep
1 large carrot, julienned brown. Remove from oven and brush with additional BBQ
1 package (100 g) shiitake sauce if desired.
mushrooms, thinly sliced** 3. Add the soba noodles*** and edamame to a pot of
1 package (200 g) broccolini, ends boiling water. Return to a soft boil and cook for 5
cut off** minutes, until the noodles are al dente. Drain and rinse.
4. Heat a large skillet/wok/pan on medium high heat. When
Optional Garnish hot, add the oil and garlic and sauté for 2 minutes. Add
Sliced chili the mushrooms and carrots and sauté for 5 minutes,
Toasted sesame seeds then add the broccolini and cook for an additional 2
Thinly sliced green onions minutes.
5. Add the noodles and edamame to the pan. Pour over the
The Dressing dressing and toss to combine. Divide into bowls, add the
3 Tbsp (45 mL) soy sauce (sub to BBQ tempeh, garnish and enjoy.
tamari if GF)
2 Tbsp (30 mL) tahini NOTES
½ lime, juiced *Not including marinating time.
1 Tbsp (15 mL) rice wine vinegar **Variations: don’t have broccolini or shiitake? Use
1 Tbsp (15 mL) agave syrup
regular broccoli or any other mushrooms.
1 tsp grated fresh ginger
***Our package said the noodles would take 4 minutes
1 clove garlic, crushed
to cook, which is how long the frozen shelled edamame
1 tsp (5 mL) sambal chili paste
needed to cook for. If your packaging says it takes longer
(optional)
to cook, add the edamame during the last 5 minutes
only.
__________________________________________________________________________________________________________________________________
Page 489 of 561
 
SPICY GARLIC WOK NOODLES WITH STIR-FRIED VEG & TOFU
SPICY GARLIC WOK

NOODLES WITH STIR-
FRIED VEG & TOFU
__________________________________________________________________________________________________________________________________
Page 490 of 561
__________________________________ RICE & NOODLES ________________________________ 
SPICY GARLIC WOK NOODLES WITH

STIR-FRIED VEG & TOFU
________________________________________________________________________________________________
  YT
2-4 30 min
______________________________________________________________________________________________
DIRECTIONS
INGREDIENTS
1. In a large pot on high heat, add the oil and mushrooms
1 Tbsp (15 mL) oil
with the lid off. After 5 minutes, reduce the heat to
5 cups (250 g) mushrooms, sliced
medium high and stir on occasion until the mushrooms
thinly
have released their moisture and the water begins to
evaporate. This will take another 5 minutes or so. While
1 cup (180 g) seasoned tofu strips
this cooks, chop the veggies.
2. Increase the heat back to high and add the tofu, garlic,
1 medium red onion, finely
onion and black pepper, stirring frequently until the
chopped
onions become transparent and the garlic browns, about
5 minutes. At this point, all the moisture from the
mushrooms should be evaporated.
120 g wok noodles (GF if desired)
3. While this cooks, prepare the wok noodles according to
1 medium carrot, thinly sliced
package directions. When cooked, drain, rinse with cold
½ large head of broccoli, cut into
water and set aside
florets
4. Add vegetables to the pot and cook for 5 more minutes.
2 red bell peppers, julienned
5. Finally, add the sambal, ketjap and soy sauce, toss to
combine and allow to cook for another 2 minutes. Add
2 Tbsp (30 mL) sambal chili paste*
the cooked noodles to the large pot and toss everything
2 Tbsp (30 mL) ketjap (Indonesian
together until well combined. Alternatively, you can serve
sweet soy sauce)*
the noodles and stir-fry separately. Garnish with sesame
seeds and serve while hot.
2 Tbsp (20 g) roasted sesame NOTES

seeds, to garnish (optional) *If you don’t have sambal, any chili paste will do. If you
don’t have ketjap, substitute with soy sauce instead.
Variations: add any veggies you like! Serve with rice or
quinoa instead of noodles.
Speed-it-up: use pre-seasoned tofu to speed up the
prep time.
up to three days.
__________________________________________________________________________________________________________________________________
Page 491 of 561
 
SPEEDY VEGAN
PAD THAI
SPEEDY VEGAN
PAD THAI
__________________________________________________________________________________________________________________________________
Page 492 of 561
__________________________________ RICE & NOODLES ________________________________ 
SPEEDY VEGAN PAD THAI

________________________________________________________________________________________________
 
YT A speedy and delicious
SERVINGS TIME
2-3 20 min
GF NF YT
one-pot meal.
______________________________________________________________________________________________
2 Tbsp (30 mL) vegetable oil 1. Chop all the onions, garlic, and veggies, and set aside.
1 block firm tofu, pressed, cut into 2. Add the oil to a large pot or wok on high heat. Once the
1 cm (¼ inch) blocks oil is hot, add the tofu and let cook until lightly crispy
on all sides. Stir periodically, to avoid burning, but avoid
1 Tbsp (15 mL) vegetable oil over-stirring as this can break up the tofu. When crispy,
5 - 6 cloves garlic, minced remove from the heat and set-aside in a bowl.
2 medium shallots, diced 3. To the same pan on medium heat, add the 1 Tbsp (15 mL)
2 green onions, cut into 2 inch (4 vegetable oil and once hot, add the garlic, shallots, green
cm) pieces onions, chili, and pickled radish. Let cook, occasionally
1 fresh chili, minced stirring to avoid burning. Continue for 5 - 8 minutes, or
1½ Tbsp pickled radish, minced until the garlic is fragrant and the everything is lightly
(optional) golden.
4. While that cooks, add the rice noodles to a bowl and pour
150 g (5 oz) brown rice noodles over some warm water. Let sit until softened, then drain
and rinse with cold water. You want the noodles to be just
1 carrot, jullienned slightly undercooked, because you want it to soak up
1 red bell pepper, jullienned some of the sauce when cooking it again later.
1 cup shredded green cabbage 5. When the garlic, onions and tofu are lightly golden, then
(optional) add all vegetables to the pan and cook for 5 minutes, until
1 cup fresh bean sprouts crunchy, but softened.
6. Add the soy sauce, sugar, tamarind paste, Sriracha, and
¼ cup (60 mL) sodium-reduced lime juice and stir to combine.
soy sauce (sub to tamari if GF) 7. Drain the rice noodles and add to the pot along with the
3 Tbsp (45 mL) tamarind paste sauce. Mix and toss until everything is warmed through.
2 Tbsp (25 g) raw sugar 8. Serve with crushed peanuts, cilantro, green onions, lime
1 Tbsp (15 mL) rice wine vinegar wedges and a handful of bean sprouts.
(optional)
1 Tbsp (15 mL) Sriracha hot sauce NOTES
(optional) Storage: keep in an air-tight container in the fridge for
½ lime, juiced
up to 3 days.
Optional Garnishes Speed it up: skip the crispy tofu and add it straight into
the pan along with the garlic, onions, chilli and radish.
Green onions
Roasted peanuts
Lime wedges
Fresh cilantro
__________________________________________________________________________________________________________________________________
Page 493 of 561
 
RAINBOW VEGETABLE NOODLE STIR FRY WITH BAKED TOFU
RAINBOW VEGETABLE
NOODLE STIR FRY
WITH PEANUT
BAKED TOFU
__________________________________________________________________________________________________________________________________
Page 494 of 561
__________________________________ RICE & NOODLES ________________________________ 
RAINBOW VEGETABLE NOODLE STIR-FRY

WITH PEANUT BAKED TOFU
________________________________________________________________________________________________
  SERVINGS TIME
2-3 20 min
GF
______________________________________________________________________________________________
Marinated Tofu 1. Preheat oven to 400°F (200°C).
1 block (325 g) extra-firm tofu 2. Firmly press the tofu to drain as much liquid as possible.
2 cm (1 inch) chunk ginger, minced Cut the tofu into 1 cm (½ inch) cubes.
⅓ cup (85 mL) peanut butter 3. In a medium bowl, whisk together the ginger, peanut
½ orange, juiced (¼ cup juice) butter, orange juice, soy sauce, syrup, oil, Sriracha, and
2 Tbsp (30 mL) sodium-reduced miso paste.
soy sauce 4. Dip the tofu blocks in the sauce, and spoon onto a
2 Tbsp (30 mL) maple syrup parchment lined baking paper, try to reserve as much of
1 Tbsp (15 mL) sesame oil the sauce as possible - it will be used as the noodle sauce
1 tsp (4 g) Sriracha hot sauce later on. Bake for 20-25 minutes, until golden, turning
1 tsp (4 g) miso paste once halfway.
5. While the tofu is baking, cook noodles according to
Stir-fry package instructions. Once cooked, drain and toss with 1
4-5 oz (170 g) noodles (GF if tsp of sesame oil to prevent sticking. Set aside.
desired) 6. In wok on high, add the vegetable oil, onions and
1 tsp (5 mL) sesame oil mushrooms and cook for 5 minutes, until the onions are
soft and the mushrooms have released their moisture.
2 tsp (10 mL) vegetable oil Drop the heat to medium, add the garlic and ginger, and
1 onion, thinly sliced cook for 2 minute more. Add rest of veggies and cook for
2 cups (200 g) mushrooms, sliced 4 minute more, until tender, but still crisp.
3 cloves garlic, minced 7. To the remaining tofu marinade, add the rice vinegar and
1 tsp ginger, minced soy sauce and whisk. Add the noodles and thinned sauce
1 red bell pepper, thinly sliced to the wok with the vegetables. Cook until everything is
1 carrot, matchstick heated through. Plate with the baked tofu on the side,
1 cup red cabbage, thinly sliced garnish, and enjoy!
1 cup (200 g) broccolini, ends
trimmed
NOTES
2 Tbsp (15 mL) rice vinegar Storage: keep in an air-tight container in the fridge for
up to 3 days.
Garnish
Green onion, cut on a diagonals
Sesame seeds
__________________________________________________________________________________________________________________________________
Page 495 of 561
 
Arguably the best saved for last…

Here you’ll find desserts ranging from wholesome to
extra indulgent. Hope you’ve got a sweet tooth!
__________________________________________________________________________________________________________________________________
Page 496 of 561
 
Dessert Index
Dessert Index
 
page recipe
498 Tropical coconut popsicles
psst: click 500 Almond tart with rhubarb and raspberries
the recipe 502 Blood orange poppy seed loaf
to go stra
ight there 504 Apple, ginger, rhubarb cobbler
! 506 Ultra fudgy sea salt caramel brownies
508 Indulgent chocolate brownies with coconut
whip
510 Chewy one bowl double chocolate chip
cookies
512 Sugar-free fudgy two-bite brownies
514 Soft vegan chocolate chip cookies
516 Mousse au chocolat
518 Double chocolate banana muffins
520 Banana coconut lime sorbet
522 Raspberry chocolate pudding
524 Dark chocolate banana bread
526 Decadent 5-layer raw black forest cake
529 Raw chocolate blackberry mango ice cream
cake
532 Zesty lemon cream cups
534 Fruit crumble
536 Ginger molasses cookies
548 Dark chocolate trail mix bars
542 Banana chocolate milkshake
544 Coconut chai brown rice pudding
546 One-bowl pumpkin bread with streusel
topping
548 Easy chocolate chip drop scones
550 Mango ginger sorbet
552 Ooey-gooey cinnamon buns
554 Chocolate chip caramel skillet cookie
556 Chocolate coconut mousse tarts
558 Coconut lemon custard tart
__________________________________________________________________________________________________________________________________
Page 497 of 561
TROPICAL COCONUT POPSICLES
________________________________________________________________________________________________
TROPICAL COCONUT
POPSICLES
__________________________________________________________________________________________________________________________________
Page 498 of 561
________________________________________ DESSERTS ____________________________________ 
TROPICAL COCONUT POPSICLES

________________________________________________________________________________________________
YT
 
6-8 10 min*
______________________________________________________________________________________________
1. Whisk the coconut milk, lime and fruit juice in a medium
1 can (400 mL) coconut milk
sized bowl. Pour this mix into popsicle moods, so that it’s
½ cup (125 mL) fruit juice/light
about 80 - 90% full. Place the mold into the freezer for 1 -
fruit syrup (we used pineapple
1½ hours.
juice from a jar)
2. While the coconut layer is setting, heat the frozen
½ lime, juiced
raspberries in a small saucepan on the stove on low heat
¾ cup (80 g) frozen raspberries
for 3 - 5 minutes, until they are stewed. Alternatively, you
can do this in the microwave. Set aside to let cool.
3. After the hour is up, remove the mold from the freezer
and spoon the raspberry compote onto the popsicles.
Use a popsicle stick to gently push the raspberries into
the popsicle to create a swirl pattern. Then carefully
The perfect way to cool off in position the popsicle sticks in the centre and return the
mold to the freezer.
warm weather. A great and Tip: if the popsicle is too runny to hold the stick in
ds too!
wholesome dessert for ki
place, return it to the freezer for 5 - 10 minutes
before trying again.
4. Let the popsicles freeze completely, 6 - 8 hours.
5. When you want to remove the popsicle, run the bottom of
the mold under hot water for a minute and give each side
a twist to help release the popsicle.
NOTES
*excluding freezing time
Storage: store in the popsicle mold, or in an airtight
container (separated by parchment paper) for up to a
month.
Variations: try with different fruit juices like peach,
mango, lychee, mandarin orange, pear, or cherry. Add in
chunks of fruit, like kiwi, blueberries, or pineapple. And for
a creamy layer, use plant-based yogurt or mix it into the
coconut layer.
If you don’t have popsicle molds, you can make these in
an ice cube tray for mini popsicles.
__________________________________________________________________________________________________________________________________
Page 499 of 561
1. ALMOND TART WITH RHUBARB & RASPBERRIES  
________________________________________________________________________________________________
ALMOND TART WITH

RHUBARB &
RASPBERRIES
__________________________________________________________________________________________________________________________________
Page 500 of 561
________________________________________ DESSERTS ____________________________________ 
ALMOND TART WITH RHUBARB &

RASPBERRIES
________________________________________________________________________________________________
  YIELD TIME
1 tart 45 min
______________________________________________________________________________________________
1¼ cups (155 g) roasted almonds, 1. Pre-heat the oven the 350°F (180°C).
with skin 2. For the crust: combine the almonds, dates, buckwheat
3 soft dates*, pitted flour and vanilla in a food processor until blended into a
2 Tbsp (30 mL) coconut oil, melted sand-like consistency. Drizzle in the melted coconut oil
2 Tbsp (15 g) buckwheat flour and blend to combine.
1 tsp (5 mL) pure vanilla extract 3. Transfer the mix to a parchment lined tart tray and press
into the tray using your fingers.
Almond Paste Filling
4. For the filling: mix the flaxseeds and water in a small
1 cup (125 g) roasted almonds,
bowl and set aside to gel. In the same food processor,
with skin
combine the almonds, sugar, margarine and flour, and
½ cup (100 g) sugar
blend into a paste. Add the flaxseed mixture and
½ cup (125 mL) vegan margarine
combine.
⅓ cup (40 g) flour
5. Pour the mix into the prepared crust and top with the
raspberries and rhubarb.
6. Bake for 25 - 30 minutes, or until the crust starts to golden

at the edges.
½ cup (50 g) fresh raspberries
7. Remove from the oven, let cool for a few minutes before
½ cup (60 g) fresh rhubarb,
serving. Sprinkle on a bit of powdered sugar for
washed, peeled and cut into 1
presentation if desired.
inch (2 cm) pieces
NOTES
*if not soft, soak in warm water for 10 minutes first, then
drain.
Speed-it-up: purchase ground almond flour, instead of
grinding the almonds in a food processor, but reduce the
overall amount of almonds by at least ¼.
to one week.
__________________________________________________________________________________________________________________________________
Page 501 of 561
2. BLOOD ORANGE POPPY SEED LOAF 
________________________________________________________________________________________________
BLOOD ORANGE POPPY

SEED LOAF
__________________________________________________________________________________________________________________________________
Page 502 of 561
________________________________________ DESSERTS ____________________________________ 
BLOOD ORANGE POPPY SEED LOAF

________________________________________________________________________________________________
 
YIELD TIME NF SF
1 loaf 50 min
______________________________________________________________________________________________
1 cup (250 mL) unsweetened 1. Preheat the oven to 350°F (180°C). Add plant-based milk
plant-based milk and ground flaxseed to small bowl and let thicken for 5
3 Tbsp (20 g) ground flaxseed minutes.
2. In a medium size bowl, mix all the dry ingredients
½ cups (180 g) all-purpose plain together - the flour, poppy seeds, baking powder, orange
flour zest, and salt. Once combined, add all the remaining
⅔ cup (130 g) white sugar ingredients, the milk and flax mixture, coconut oil, sugar,
½ cup (125 mL) coconut oil orange juice, and vanilla. Stir until smooth.
⅓ cup (85 mL) blood orange juice 3. Pour into a parchment lined loaf tin and bake for 40 - 45
(about 2 medium oranges) minutes, or until golden brown and firm (or when a knife
1 Tbsp (20 g) poppy seeds comes out with few crumbs).
1 tsp (5 g) baking powder 4. While the loaf is baking, you can make the icing by mixing
1 tsp (5 g) orange zest (about 1 all the icing ingredients together in a small bowl.
orange)
½ tsp salt
NOTES
Icing Icing: for a runnier, reduced sugar icing, use 1 to 1½ cups
1½ - 1¾ cups (185 - 220 g) icing icing sugar.
sugar (also known as Substitutions: you can use any citrus fruits, like regular
confectioner's sugar or
oranges or lemons. Grapefruit would be interesting
powdered sugar)
challenge, it’s hard to get a concentrated grapefruit flavour!
Juice of 1 orange
Zest of 1 orange
Pinch of salt
__________________________________________________________________________________________________________________________________
Page 503 of 561
3. APPLE, GINGER & RHUBARB COBBLER 
________________________________________________________________________________________________
APPLE, GINGER &

RHUBARB COBBLER
__________________________________________________________________________________________________________________________________
Page 504 of 561
________________________________________ DESSERTS ____________________________________ 
APPLE, GINGER & RHUBARB COBBLER

________________________________________________________________________________________________
 
SERVINGS TIME GF NF
6-8 50 min
______________________________________________________________________________________________
¼ cup (55 g) solid coconut oil 1. Preheat the oven to 345°F (175°C).
2. Put the coconut oil into a 6x10 inch (15x25 cm) baking
1 cup (120 g) buckwheat flour dish, and place in the oven to melt.
1 cup (250 mL) unsweetened 3. Meanwhile, mix the flour, plant milk, sugar and baking
plant-based milk powder together in a large bowl.
½ cup (100 g) raw sugar 4. In another bowl, combine the apples, rhubarb, ginger and
1 tsp (5 g) baking powder cinnamon.
5. As soon as the oil has melted, remove from the oven and
5 rhubarb stalks, washed, peeled pour the flour mixture into the dish. Do not mix.
and cut into ½ inch (1 cm) pieces 6. On top of the flour batter, place the apple and rhubarb
2 apples, cored and cut into ½ mix. Again, do not mix.
inch (1 cm) pieces 7. Place the baking dish back into the oven and cook for 40
½ Tbsp (3 g) fresh ginger, minced minutes, or until the batter is golden and firm, but springy
(or substitute ½ tsp ground) to the touch.
¼ tsp ground cinnamon 8. Remove from the oven, let cool for a few minutes before
enjoying with coconut whip, coconut cream, or a scoop of
vegan ice cream!
NOTES
to one week.
Variations: this works really well with other fruits, like
cherries, apricots, or peaches.
__________________________________________________________________________________________________________________________________
Page 505 of 561
4. ULTRA FUDGY SEA-SALT CARAMEL BROWNIES 
ULTRA FUDGY SEA-SALT

CARAMEL BROWNIES
________________________________________________________________________________________________
__________________________________________________________________________________________________________________________________
Page 506 of 561
________________________________________ DESSERTS ____________________________________ 
ULTRA FUDGY SEA-SALT

CARAMEL BROWNIES
________________________________________________________________________________________________
k Up Limes
  A Pic
YT
favourite!
❥
YIELD TIME GF SF YT
8 - 10 10 min
Brownies
______________________________________________________________________________________________
2 cups (about 25 - 30) pitted, soft 1. Preheat the oven to 350°F (180°C).
dates * 2. In a food processor, blend the dates, coconut oil, cocoa
2 Tbsp (50 mL) soft or melted powder and water until smooth, thick and creamy, stopping
coconut oil to scrape down the sides as needed.
1 Tbsp (15 mL) water Note: if you don't have a food processor, this step can
½ cup (65 g) roasted pecans also be done by mashing the dates with a fork.
½ cup (50 g) unsweetened cocoa 3. Add the roasted pecans (roughly chop them first if you
or cacao powder aren't using a food processor), chocolate and a pinch of
⅓ cup (50 g) rough chopped dairy- salt. Blend, stopping to scrape down the sides, but let some
free dark chocolate chunks of pecans and chocolate remain.
Large flake sea salt (optional, but 4. Smooth batter into a parchment lined baking dish, and
highly recommended) spread evenly. Bake for 10 minutes.
5. R e m o v e f r o m o v e n a n d t o p w i t h s o m e m o r e
crushed pecans, chocolate chunks and a sprinkle of sea
salt. Let cool for 15 minutes before cutting. These brownies
are fudgiest if kept in the fridge.
NOTES
*If not soft, soak in warm water for 10 minutes first, then
drain
Storage: store in the fridge for up to 5 days, or in the
freezer for up to 2 months.
Speed-it-up: skip the baking and put them straight into
the fridge for some chewy no-bake brownies.
__________________________________________________________________________________________________________________________________
Page 507 of 561
5. INDULGENT CHOCOLATE BROWNIES WITH COCONUT WHIP
6.  
INDULGENT
CHOCOLATE
BROWNIES WITH
COCONUT WHIP
________________________________________________________________________________________________
__________________________________________________________________________________________________________________________________
Page 508 of 561
________________________________________ DESSERTS ____________________________________ 
INDULGENT CHOCOLATE BROWNIES

WITH COCONUT WHIP
________________________________________________________________________________________________
DIRECTIONS
  1. Prepare “flax egg” by mixing the ground flaxseed with 6
SERVINGS TIME NF Tbsp (90 mL) of water. Let sit for 5 minutes to gel up.
10 - 12 30 min*
2. Preheat oven to 350°F (180°C) and line or oil a 11x7 inch
___________________________________ (30x20 cm) pan.
3. To a large bowl, mix oil, sugar, and syrup together. Then
add the flax egg, coconut water, vanilla, and cocao
INGREDIENTS powder and blend.
2 Tbsp (14 g) ground flaxseeds 4. Then add the flour, baking powder, and salt. Give it a few
good stirs to combine.
⅓ cup (75 mL) melted coconut oil 5. Lastly, gently fold in the chocolate chunks.
⅓ cup (65 g) sugar 6. Pour into the baking dish and even out the top with the
¼ cup (60 mL) maple syrup back of a spoon. Bake for 15 - 17 minutes, or until the top
½ cup (200 mL) coconut water is firm to the touch. Remove from the oven and let sit for
(from a can)** 5 minutes before transferring to a cooling rack to cool
1 tsp (5 mL) pure vanilla extract completely. It becomes more flavourful and fudge the
¾ cup (75 g) unsweetened cacao next day, after its been refrigerated.
or cocoa powder
Coconut Whip
1 tsp (5 g) baking powder 1. Place a can of unopened coconut milk in the fridge for at
1 tsp (5 g) salt least 1 hour (the longer you can leave it, the better).
½ cup (75 g) dairy-free chocolate 2. Open the can and carefully separate the white coconut
chunks solid from the coconut water. Save the water for the
recipe (see above).
Coconut Whip 3. Whip the white coconut solids and powdered sugar
1 can (400 mL) full-fat coconut together until fluffy.
milk, refrigerated 4. Top the brownies with the whip, or enjoy in any other
1 Tbsp (15 g) icing sugar (or to dessert recipe!
taste)
NOTES
*Not including refrigeration time for the coconut milk.
**Substitute with any type of plant-based milk or use
plain water.
Variations: You can make this into a parfait using
coconut whip, vegan yogurt, nuts, seeds, or chocolate!
Storage: (If you have any left over!) keep in an airtight
container in the fridge for up to 3 days.
__________________________________________________________________________________________________________________________________
Page 509 of 561
CHEWY DOUBLE CHOCOLATE CHIP COOKIES 
___________________________________
CHEWY DOUBLE
CHOCOLATE CHIP
COOKIES
__________________________________________________________________________________________________________________________________
Page 510 of 561
________________________________________ DESSERTS ____________________________________ 
CHEWY DOUBLE CHOCOLATE CHIP COOKIES

________________________________________________________________________________________________
  YT
YIELD TIME NF SF YT
10 60 min
______________________________________________________________________________________________
½ cup (100 g) refined coconut oil, 1. Preheat the oven to 350°F (180°C).
packed, not melted* 2. Using a fork, cream together the coconut oil and brown
⅔ cup (140 g) brown sugar, sugar in a large bowl. Then add the vanilla, maple syrup,
packed plant milk, cocoa powder, and instant coffee granules,
whisking until combined. Then add the baking powder,
3 Tbsp (45 mL) maple syrup baking soda and salt and again whisk until well combined.
If the mixture looks clumpy, it’s okay!
½ cup (125 mL) unsweetened Note: if the temperature is warm where you are, you
plant-based milk may want to consider chilling this mixture in the fridge
⅓ cup (35 g) unsweetened cocoa for 30 minutes to firm up; otherwise the cookies
or cocao powder flatten and spread too much when baking in the oven.
1 Tbsp (15 mL) pure vanilla extract 3. Add the flour to the bowl and stir until just-combined (do
½ tsp espresso powder or instant not over stir). Then gently fold in the chopped chocolate.
coffee granules (optional) 4. Form little balls out of the dough and evenly distribute,
about 5 cm (2 inches) apart, on a cookie sheet lined with
1 tsp (4 g) baking powder baking paper.
¾ tsp baking soda Pro tip: I like to reserve a bit of the chopped
½ tsp salt
chocolate to sprinkle on the top for presentation.

5. Bake for 12 - 15 minutes, or until edges are lightly golden
2 cups (280 g) all-purpose flour
and the tops look set. Cool 1 minute on cooking sheet
1 cup (150 g) dairy-free dark
before transferring to cooling rack to cool completely.
chocolate, chopped**
NOTES
e-
Going to a party or hous *If your coconut oil is liquid, chill in the fridge for a few
a minutes for it to solidify.
warming? Consider taking **Reserve a small amount of the chopped chocolate to
z
batch of these cookies! Cu place on the cookies before baking for presentation.
who doesn't like chocolate?

Variations: feel free to add cinnamon or chopped nuts
to this recipe if desired.
__________________________________________________________________________________________________________________________________
Page 511 of 561
SUGAR-FREE FUDGY TWO-BITE BROWNIES 
SUGAR-FREE FUDGY
TWO-BITE BROWNIES
__________________________________________________________________________________________________________________________________
Page 512 of 561
________________________________________ DESSERTS ____________________________________ 
SUGAR-FREE FUDGY TWO-BITE BROWNIES

________________________________________________________________________________________________
12 - 15 30 min
Brownies
______________________________________________________________________________________________
1 Tbsp (7 g) ground flaxseeds 1. Pre-heat the oven to 350°F (180°C).
3 Tbsp (45 mL) water 2. In a small bowl, combine the ground flaxseeds and water
and let sit for 5 minutes to gel.
¾ cup soft Medjool dates, pitted 3. Meanwhile, in a food processor, add the roasted
(about 10 dates)* hazelnuts and blend until you achieve a course flour-like
⅓ cup (35 g) unsweetened cocoa consistency. Add to a medium sized mixing bowl.
or cocao powder 4. Back to the food processor, add the dates and blend until
¼ cup (30 g) roasted hazelnuts they combine into a soft ball. Alternatively, you can mash
¼ cup (65 mL) unsweetened plant- with the back of a fork if the dates are soft enough.
based milk 5. Transfer the mashed dates to the mixing bowl and add
¼ cup (65 mL) nut butter the flaxseed gel, and all the remaining ingredients. Mix
1 tsp (5 mL) pure vanilla extract until well combined.
1 tsp (5 g) instant coffee granules 6. Line or oil a mini-muffin tin, and spoon about a
(optional) tablespoon (15 mL) of batter into each well. Bake for 15 -
¼ tsp salt 20 minutes or until the top is firm and a toothpick comes
out clean. Let sit for a couple minutes before removing
⅓ cup (50 g) dairy-free chocolate from the tin. We topped our brownie bites with some
chips or coarsely chopped dairy- homemade berry chia jam, and a drizzle of some nut
free dark chocolate butter.
Optional Toppings
Nut butter NOTES
Homemade berry chia jam *If the dates are not soft, soak in warm water for 10
minutes first, then drain before adding to the food
processor.
Variations: try with different nuts or a mix of different
varieties.
up to 4 days, or keep frozen for up to one month.
__________________________________________________________________________________________________________________________________
Page 513 of 561
SOFT VEGAN CHOCOLATE CHIP COOKIES 
SOFT VEGAN
CHOCOLATE CHIP
COOKIES
__________________________________________________________________________________________________________________________________
Page 514 of 561
________________________________________ DESSERTS ____________________________________ 
SOFT VEGAN CHOCOLATE CHIP COOKIES

________________________________________________________________________________________________
  YT
YIELD TIME NF SF YT
18 - 20 25 min
______________________________________________________________________________________________
⅔ cup (140 g) brown sugar, 1. Preheat the oven to 350°F (180°C).
packed 2. Using a fork, cream together the brown sugar and
½ cup (125 mL) refined coconut coconut oil in a large bowl. Then add the maple syrup
oil, packed, not melted* and mix until well combined. Add the milk, vanilla, baking
3 Tbsp (45 mL) maple syrup soda, baking powder and salt and again whisk until well
6 Tbsp (90 mL) unsweetened combined. If the mixture looks clumpy, it’s okay!
plant-based milk Note: if the temperature is warm where you are, you
1 Tbsp (15 mL) pure vanilla extract may want to consider chilling this mixture in the fridge
1 tsp (4 g) baking powder for 30 minutes to firm up; otherwise the cookies
¾ tsp baking soda flatten and spread too much when baking in the oven.
½ tsp salt 3. Add the flour to the bowl and stir until just-combined (do
not over stir). Then gently fold in the chopped chocolate.
2 cups (250 g) all-purpose plain 4. Form little balls out of the dough and evenly distribute,
flour about 5 cm (2 inches) apart, on a cookie sheet lined with
1 cup (150 g) dairy-free dark baking paper.
chocolate, chopped* Pro tip: I like to reserve a bit of the chopped
chocolate to sprinkle on the top for presentation.
5. Bake for 12 - 15 minutes, or until edges are lightly golden
and the tops look set. Cool 1 minute on cooking sheet
before transferring to cooling rack to cool completely.
NOTES
*If your coconut oil is liquid, chill in the fridge for a 15
minutes for it to solidify.
**Reserve a small amount of the chopped chocolate to
place on top of the cookies before baking, for
presentation.
Variations: feel free to add cinnamon or chopped nuts
to this recipe if desired.
Storage: store in an airtight container for up to four
days.
__________________________________________________________________________________________________________________________________
Page 515 of 561
MOUSSE AU CHOCOLAT
MOUSSE AU CHOCOLAT 
__________________________________________________________________________________________________________________________________
Page 516 of 561
________________________________________ DESSERTS ____________________________________ 
MOUSSE AU CHOCOLAT
________________________________________________________________________________________________
 
SERVINGS TIME GF
6 10 min*
______________________________________________________________________________________________
1 package (300 g) silken or soft 1. Melt chocolate, either in the microwave** or over a
tofu double boiler***.
250 g dairy-free chocolate, melted 2. In a blender, combine all of the ingredients except the
1 - 2 Tbsp (15 - 30 mL) maple chocolate and blend until smooth.
syrup (depending on desired 3. While blender is running on low, slowly add the melted
sweetness) chocolate and continue blending until fully combined.
2 Tbsp (30 mL) almond butter 4. Pour into serving cups and refrigerate for about 30
1 tsp (5 mL) pure vanilla extract or minutes, or until it’s firm.
paste 5. Top with optional garnishes just before serving.
¼ tsp salt
½ tsp espresso powder (optional)
NOTES
Optional Garnish *Not including refrigeration time.
Fresh berries: strawberries, **Microwave method: use a glass bowl and stop to stir
raspberries, blueberries
every 15 seconds until fully melted.
Dairy-free chocolate shavings
***Double boiler method: useful If you do not have a
microwave. Fill a small sauce pan with 1 - 2 inches of
water and bring to a boil. Place a glass or metal bowl just
large enough to sit atop the pot without touching the
water. Fill with chocolate, reduce heat to a simmer
and stir every minute until fully melted. Add 5 minutes to
prep time if using this method.
up to a week.
__________________________________________________________________________________________________________________________________
Page 517 of 561
DOUBLE CHOCOLATE BANANA MUFFINS 
DOUBLE CHOCOLATE
BANANA MUFFINS
__________________________________________________________________________________________________________________________________
Page 518 of 561
________________________________________ DESSERTS ____________________________________ 
DOUBLE CHOCOLATE BANANA MUFFINS

________________________________________________________________________________________________
  YT
YIELD TIME NF SF YT
12 25 min
______________________________________________________________________________________________
1 Tbsp (7 g) ground flaxseeds 1. Preheat oven to 375°F (190°C). and lightly grease the
3 medium, ripe bananas, peeled inside of a muffin tin.
¾ cup (150 g) sugar 2. Make flax gel by adding ground flaxseeds and 3 Tbsp (45
⅓ cup (85 g) applesauce mL) water to a large bowl, whisk and allow to sit for 5
⅓ cup (80 mL) melted coconut oil minutes, stirring once halfway.
1 tsp (5 mL) pure vanilla extract 3. Once gelled, add the bananas and mash until very well
1 tsp (5 g) baking soda combined. Then whisk in the sugar, applesauce, coconut
1 tsp (5 g) baking powder oil and vanilla.
½ tsp salt 4. Add the baking soda, baking powder, salt, and cocoa
¼ cup (25 g) unsweetened cocoa powder, and mix thoroughly again. Then add the flour, a
or cocao powder third at a time, until just combined (careful not to over-
1½ cup (210 g) all-purpose plain mix this part)!
flour 5. Gently fold in the chocolate.
⅓ cup (50 g) dairy-free dark Tip: reserve some for the top!
chocolate, coarsely chopped (or 6. Then evenly divide the batter into the muffin tin. Top each
substitute dairy-free chocolate muffin with the reserved chocolate chunks and bake for
chips) about 15 minutes, or until the top looks set and a
toothpick comes out clean. Allow to cool for 2 minutes
before transferring to a cooling rack to cool completely.
NOTES
for up to 2 days, or store in the freezer for up to 1 month,
reheating before enjoying.
__________________________________________________________________________________________________________________________________
Page 519 of 561
BANANA COCONUT LIME SORBET 
BANANA COCONUT
LIME SORBET
__________________________________________________________________________________________________________________________________
Page 520 of 561
BANANA COCONUT
LIME SORBET
4-6 5 min*
________________________________________________________________________________________________
1 can (400 mL) full-fat coconut 1. Add all ingredients to a food processor and blend until
milk smooth to create your sorbet.
3 peeled, frozen ripe bananas 2. To make it a firm ice-cream consistency, place in the
1 medium lime, juiced freezer for one to two hours before serving.
NOTES
*Not including freezing time.
Variations: add any fresh or frozen fruit you’d like, such
as oranges, pineapples or mangoes.
Storage: store in an airtight container in the freezer for
up to two weeks.
__________________________________________________________________________________________________________________________________
Page 521 of 561
RASPBERRY CHOCOLATE PUDDING 
RASPBERRY
CHOCOLATE PUDDING
__________________________________________________________________________________________________________________________________
Page 522 of 561
YT RASPBERRY
  SERVINGS TIME GF NF SF YT CHOCOLATE PUDDING
4 5 min
________________________________________________________________________________________________
1 cup (130 g) frozen raspberries 1. First add the raspberries and water to a food processor
¼ cup (60 mL) water and blend until a sorbet-consistency is reached, stopping
2 ripe avocados to scrape down as needed.
6 Tbsp (45 g) unsweetened cocoa 2. Add the remaining ingredients and blend until smooth.
or cocao powder Serve immediately.
¼ cup (75 g) agave syrup (or
substitute maple syrup)
1½ Tbsp (20 - 25 mL) lemon juice
NOTES
Storage: best if enjoyed immediately. If any remains, try
Optional Garnish freezing and enjoy later as an ice cream.
Unsweetened, shredded coconut
flakes
Dairy-free chocolate chips
Fresh or frozen raspberries
__________________________________________________________________________________________________________________________________
Page 523 of 561
DARK CHOCOLATE BANANA BREAD 
DARK CHOCOLATE
BANANA BREAD
__________________________________________________________________________________________________________________________________
Page 524 of 561
________________________________________ DESSERTS ____________________________________ 
DARK CHOCOLATE BANANA BREAD

________________________________________________________________________________________________
favourite!
❥
YIELD TIME NF SF YT
1 loaf 60 min
______________________________________________________________________________________________
2 Tbsp (14 g) ground flaxseeds 1. In a large bowl, mix together the flaxseeds and water. Let
6 Tbsp (90 mL) water it sit for 5 minutes until it gels, mixing once halfway
3 medium, ripe bananas through.
¼ cup (60 mL) vegetable oil (not 2. Preheat the oven to 320°F (160°C) and lightly grease a 9 x
olive oil) 5” (23 x 13cm) or 12 x 5” (30 x 13cm) loaf pan.
¼ cup (60 mL) applesauce 3. Once the flaxseeds have gelled, add the bananas to the
½ cup (100 g) sugar bowl and mash well. Then add the oil, applesauce and
1 tsp (5 g) baking soda sugar and mix until well combined.
½ tsp baking powder 4. One by one, add the baking soda, baking powder and salt,
½ tsp salt stirring after each addition. Then add the vanilla extract
1 tsp (5 mL) pure vanilla extract and cinnamon and stir until well combined.
1 tsp (5 g) ground cinnamon 5. Add the flour, a third at a time, gently mix until partly
1¾ cup (280 g) all-purpose plain combined. Then add the chocolate and mix until just
flour combined (do not over mix); reserve some chocolate if
½ cup (90 g) dairy-free dark desired to sprinkle on top.
chocolate, coarsely chopped 6. Pour into the greased pan and sprinkle on additional
cinnamon and reserved chocolate chips if desired. Cook
until the top is golden, the bread starts to pull away from
the sides, and a toothpick comes out clean; about 50
minutes if using a 9 x 5” pan, and 40 minutes if using a 12
x 5” pan.
7. Allow to cool for 5 minutes, then transfer to a cooling rack
to cool further. Slice, serve and enjoy!
NOTES
Variations: feel free to add up to ¼ cup dried fruit or
roasted nuts if desired.
Storage: store leftovers in an airtight container for up to
two days. Wrap individually and store in the freezer for up
to one month.
__________________________________________________________________________________________________________________________________
Page 525 of 561
DECADENT 5-LAYER RAW BLACK FOREST CAKE 
DECADENT 5-LAYER
RAW BLACK FOREST
CAKE
__________________________________________________________________________________________________________________________________
Page 526 of 561
________________________________________ DESSERTS ____________________________________ 
DECADENT 5-LAYER RAW

BLACK FOREST CAKE
________________________________________________________________________________________________
1 cake 6 hr
30 min*
______________________________________________________________________________________________
1. Grease 9" springform pan with a small amount of coconut
The Almond Cherry Crust oil (optional, but makes removing the cake much easier)
2 cups (250 g) raw almonds 2. Create the crust by adding the almonds to a food
1 cup (120 g) dried tart cherries processor or blender and pulse to make a course flour.
1 cup (175 g) dates, pitted Then add the cherry, dates and cocoa powder, blending
2 Tbsp (15 g) raw, unsweetened until all well combined and the mixture sticks together
cocoa powder when pressed between the fingers. If not sticking, add
more dates and/or dried cherries. Press the crust down
The Chocolate Cream Layer firmly and evenly into the bottom of the pan. Set aside.
2 avocados 3. Create the chocolate cream layer by adding the avocados,
½ cup (85 g) dates, pitted dates, cocoa powder, frozen cherries (NOT the dried
1 cup (225 g) frozen cherries cherries) and vanilla extract to a food processor or
½ tsp pure vanilla extract blender on high, stopping to scrape down the sides, until a
½ cup (60 g) dried tart cherries mousse is formed. Then, add the dried tart cherries and
blend for 5 seconds so that the dried cherries get slightly
The Chocolate Buckwheat pulverized, but chunks remain to add texture. Pour HALF of
Layer this mixture into the springform pan, and RESERVE the
½ cup (85 g) sprouted buckwheat, other half for later. Place the pan in the freezer while
sprouted 2 - 3 days (or use working on the next step.
cashews, walnuts, or almonds if 4. Create the chocolate buckwheat layer by adding the
preferred) buckwheat (or nut substitute), cocoa, raisins and vanilla in a
1 Tbsp (7 g) raw, unsweetened food processor or blender, and blending until combined. A
cocoa powder thick paste should form. Add this to the previous chocolate
¾ cup (90 g) black raisins (or layer, spread across the top evenly and place the pan back
dates) in the freezer while working on the next step.
½ tsp pure vanilla extract 5. Create the coconut cream layer by adding the coconut
meat, coconut flakes and vanilla extract to a food
Ingredients continued on next processor or blender until well-combined. Before adding
page... this to the previous layer, first place cherries (~1 cup)
around the perimeter of the cake pan; then pour the
coconut cream layer on top. This will make the
cherries visible from the side of the cake, and will add
colour to the all-white coconut cream layer when the cake
is removed from the pan.
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Page 527 of 561
________________________________________ DESSERTS ____________________________________ 
DECADENT 5-LAYER RAW BLACK FOREST

CAKE CONTINUED
________________________________________________________________________________________________
DIRECTIONS CONTINUED
INGREDIENTS
  6. On top of the coconut layer, drizzle on the remaining
HALF of the avocado chocolate cream layer and spread
The Coconut Cream Layer with the back of a spoon to create an even surface.
4 baby coconuts, meat only (or 1 7. Decor the top of the cake with chocolate, coconut flakes
can (400 mL) full-fat coconut and cherries and place in the freezer for at least 6 hours
milk) to set.
½ cup (40 g) unsweetened 8. When ready to serve, remove gently from the springform
shredded coconut flakes pan and allow the cake to sit at room temperature for 20
1 tsp (5 mL) pure vanilla extract - 30 minutes to soften before serving.
1 cup (225 g) fresh or frozen
cherries, pitted (optional)
NOTES
The Garnish *Including freezing time.
1 cup (225 g) fresh or frozen To create more distinct layers, you can wait before the
cherries previous layer fully freezes before adding the next layer.
¼ cup raw cocoa nibs (or coarsely Personally, I can't be bothered to wait so I pile it on top of
chopped dairy-free dark each other. The layer slightly blend but adds to the
chocolate) 'homemade' look of the cake, which is also great.
¼ (20 g) unsweetened coconut
flakes
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Page 528 of 561
RAW CHOCOLATE BLACKBERRY MANGO ICE CREAM CAKE 
RAW CHOCOLATE
BLACKBERRY MANGO
ICE CREAM CAKE
__________________________________________________________________________________________________________________________________
Page 529 of 561
________________________________________ DESSERTS ____________________________________ 
RAW CHOCOLATE BLACKBERRY MANGO

ICE CREAM CAKE
________________________________________________________________________________________________
1 cake 2 hr*
______________________________________________________________________________________________
The Base The Base

10 Medjool dates 1. In a food processor, combine the almonds, walnuts,
1 cup (125 g) raw almonds, soaked cocoa powder, salt and dates until well combined and the
2 hours (soaking optional) mixture sticks together. Stop and scrape down as needed.
1 cup (125 g) raw walnuts, soaked 2. Press mixture down firmly into 9" springform pan. Place in
2 hours (soaking optional) the freezer while executing the next step.
1½ Tbsp (10 g) unsweetened
The Blackberry Cream Layer
cocoa powder
¼ tsp salt 3. In a food processor, combine the blackberries and
bananas until well combined. Drizzle onto the nut layer
The Blackberry Cream and place back into the freezer while executing the next
Layer step.
Optional: reserve 2 Tbsp (30 mL) of the blackberry
2 cup (200 g) blackberries
2 bananas, peeled, frozen cream for decor on top of cake.
Note: if bananas were not previously frozen, this
The Mango Layer layer will need to remain in the freezer for longer until
3 mangoes, peeled, frozen layer partially freezes before adding the next layer.
2 bananas, peeled, frozen
The Mango Layer
The Chocolate Cream Layer 4. In a food processor, combine the mangoes and bananas.
5 Medjool dates Add to the previous semi-solid layer and place back in the
2 Tbsp (15 g) unsweetened cocoa freezer.
powder
3 bananas, peeled, frozen The Chocolate Cream Layer
5. In a food processor, combine the dates, cocoa powder
Toppings and bananas. With this layer there are two options:
2 mangoes, thinly sliced a. You can add this to the previous layer while still in
the springform pan to create a fourth and final
layer, OR
b. Once the previous layers are FULLY frozen, remove
the cake from the springform pan and drizzle the
chocolate cream over the entire cake to coat.
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Page 530 of 561
________________________________________ DESSERTS ____________________________________ 
RAW CHOCOLATE BLACKBERRY MANGO

ICE CREAM CAKE CONTINUED
________________________________________________________________________________________________
DIRECTIONS
  The Decor
9. Decor with walnuts, almonds, cocoa nibs, dried cranberries, fresh blackberries, fresh mango cubed or
sliced, coconut flakes, reserved blackberry cream… or anything else you desire!After the chocolate
layer has been added place the cake back in the freezer until fully frozen before garnishing.
NOTES
*Freezing and soaking time not included.
Place the cake back in the freezer until serving. Remove from the freezer 5 - 10 minutes before
serving to allow the cake to soften slightly for ease when cutting.
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Page 531 of 561
ZESTY LEMON CREAM CUPS 
ZESTY LEMON CREAM

CUPS
__________________________________________________________________________________________________________________________________
Page 532 of 561
________________________________________ DESSERTS ____________________________________ 
ZESTY LEMON CREAM CUPS

________________________________________________________________________________________________
 
YIELD TIME GF SF
24 cups 75 min
______________________________________________________________________________________________
The Base The Base

⅓ cup (45 g) raw almonds 1. In a food processor, blend the almonds and walnuts into
⅓ cup (40 g) raw walnuts a course flour.
⅔ cup (50 g) shredded 2. Add in the shredded coconut, dates and salt and
unsweetened coconut continue to blend until the mixture sticks together. Stop
12 soft Medjool dates (if hard soak occasionally to scrape down the sides as needed.
in warm water for 10 minutes 3. Scoop about half a teaspoon of the mixture into the base
first, then drain) of a 24-cup mini muffin pan and press down firmly.
½ tsp salt 4. Place the mixture in the freezer to set while making the
cream filling. 
The Cream Filling
1½ cups (225 g) raw cashews The Cream Filling
5 lemons, juice and zest (zest of 5. In the rinsed food processor, add the cashews, lemon
one lemon reserved) juice, lemon zest (reserve the zest of one lemon for
8 soft Medjool dates (if hard soak garnish), dates, and vanilla extract. Blend for several
in warm water for 10 minutes minutes until a soft cream is formed.
first, then drain) 6. Add the cream filling to the muffin pan and fill to the top.
½ tsp pure vanilla extract 7. Sprinkle the top with shredded coconut and the reserved
lemon zest for garnish.
8. Place the pan in the freezer for approx. 1 hour to set.
9. To remove the cups, simply slide a butter knife around
the edge while applying slight inward pressure and the
cups should pop up.
10. Place the cups on a plate or in a container and continue
to freeze until serving.
NOTES
Variations: press the mixture into an 8" square baking
dish and cut into squares after freezing.
Recommended: soak the nuts in water before using in
this recipe, even if for 10 minutes. Several hours is
optimal although not necessary.
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Page 533 of 561
BAKED FRUIT CRUMBLE 
BAKED FRUIT
CRUMBLE
__________________________________________________________________________________________________________________________________
Page 534 of 561
________________________________________ DESSERTS ____________________________________ 
WATERMELON PIZZA
________________________________________________________________________________________________
YT BAKED FRUIT
SERVINGS TIME GF NF SF YT CRUMBLE
4-6 20 min
______________________________________________________________________________________________
6 cups of fruit*, chopped 1. Preheat the oven to 350°F (180°C).
1 cup (90 g) old-fashioned rolled 2. Divide your fruit into ramekins, or place into a large
oats (GF if desired) baking dish.
2 Tbsp (30 mL) melted coconut oil 3. In a bowl, combine the oats, melted coconut oil, brown
1 Tbsp (15 g) brown sugar sugar, and cinnamon. Mix to combine, then spoon over
1 tsp (5 g) cinnamon the cut fruit.
4. Bake for 10 - 15 minutes until juices are bubbly, the
oatmeal is golden brown, and the fruit is tender.
5. Remove from oven, let cool for a few minutes before
serving. Top with plant yogurt, vegan ice cream, or
coconut whip.
NOTES
*We used 3 medium-sized peaches, 2 pears, and 3 cups
of mixed fresh berries
Storage: store baked crumble in the fridge in an airtight
container for up to two days. Enjoy cold or warm in the
microwave.
Variations: we tried this recipe with pears, peaches, and
mixed berries. It would go well with nectarines, cherries,
apples, strawberries, or rhubarb.
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Page 535 of 561
GINGER MOLASSES COOKIES 
GINGER MOLASSES
COOKIES
__________________________________________________________________________________________________________________________________
Page 536 of 561
________________________________________ DESSERTS ____________________________________ 
WATERMELON PIZZA
________________________________________________________________________________________________
GINGER MOLASSES
YIELD
12 - 16
TIME
20 min
GF SF
COOKIES
______________________________________________________________________________________________
1 Tbsp (7 g) ground flaxseed 1. Combine the flaxseed and water in a small bowl and set
3 Tbsp (45 mL) water aside to gel while you are preparing the oat and almond
flour.
1¼ cup (165 g) toasted almonds 2. In a food processor, blend the oats and roasted almonds
1 cup (80 g) old-fashioned rolled into a sand-like consistency.
oats (GF if desired) 3. Add all the remaining ingredients to the processor and
¼ cup (55 g) brown sugar blend until a dough ball forms.
¼ cup (60 mL) molasses 4. Transfer to a bowl and refrigerate for at least 1 hour.
2 tbsp (30 mL) coconut oil 5. Preheat the oven to 360°F (180°C) and scoop the dough
1 tsp (5 mL) pure vanilla extract into 1-inch round balls, roll in the raw sugar and transfer
1 tsp (5 g) fresh ginger, minced to a parchment lined baking sheet.
1 tsp (4 g) baking powder 6. Bake for 10 minutes, remove from oven and let cool.
1 tsp (4 g) ground cinnamon 7. Drizzle with chocolate if desired.
¼ tsp ground cloves
¼ tsp salt
NOTES

Optional Decorations Storage: store in an airtight container for up to 4 days.
¼ cup (50 g) raw sugar, for coating
(optional) A perfect holiday
Melted dairy-free dark chocolate cookie!
__________________________________________________________________________________________________________________________________
Page 537 of 561
DARK CHOCOLATE TRAIL MIX BARS 
DARK CHOCOLATE
TRAIL MIX BARS
__________________________________________________________________________________________________________________________________
Page 538 of 561
________________________________________ DESSERTS ____________________________________ 
DARK CHOCOLATE TRAIL MIX BARS

________________________________________________________________________________________________
 
SERVINGS TIME GF SF
20 30 min
______________________________________________________________________________________________
2¼ cups (400 g) dark chocolate, 1. Place a layer of wax or baking paper on the bottom of
dairy-free two 13x19 cm dishes. Roughly chop 200 g of chocolate
⅓ cup (45 g) raw almonds, roughly and place in a clean and dry glass bowl.
chopped* Note: be sure no water droplets come in contact with
3 Tbsp (20 g) dried cranberries, the chocolate.
roughly chopped 2. Temper the chocolate by placing in the microwave for 10
2 Tbsp (30 g) raw pumpkin seeds seconds at a time, removing each time to stir well, and
placing back in the microwave for another 10 seconds.
Toppings Do this until the chocolate has just completely melted,
2 Tbsp unsweetened coconut about 40 - 60 seconds.
flakes Note: the heat from the sides of the glass bowl are
2 tsp raw pumpkin seeds often enough to continue melting the chocolate, so
2 tsp goji berries (or substitute for stir well each time you remove it from the microwave.
more dried cranberries) Be cautious not to over-heat, as this can burn
(“scorch”) the chocolate.
Also note: you can use the stove to melt the
chocolate, but I prefer the microwave as it decreases
the risk of scorching.
3. Pour half the melted chocolate into one glass dish, and
the other half in the other glass dish, using the back of a
clean, dry spoon or spatula to evenly distribute the
chocolate into a thin layer on the wax paper. Place in the
freezer to harden.
4. Roast the almonds in a small pan on medium-high heat,
stirring frequently to avoid burning. Roast until lightly
golden, about 5 minutes, then transfer to a bowl and set
aside.
Note: that the almond continue to roast even after
removed from the heat, so don’t over-cook.
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________________________________________ DESSERTS ____________________________________ 
DARK CHOCOLATE TRAIL MIX BARS

________________________________________________________________________________________________
DIRECTIONS CONTINUED
 
5. Roast the coconut flakes in a small pan on medium-high until lightly golden, about 2 minutes. Transfer
to a bowl and set aside.
Note: be cautious as this too can quickly burn, and the flakes continue to roast even after
removed from the pan.
6. Remove the chocolate from the freezer and equally distribute the roasted almonds, dried cranberries,
and pumpkin seeds on top of the chocolate layer.
7. Roughly chop and temper the remaining 200 g of chocolate in the microwave. When melted, drizzle
the chocolate evenly overtop of the trail mix. Using the back of a clean and dry spoon, gently
distribute the chocolate evenly.
8. Sprinkle the top with the roasted coconut flakes, goji berries, and remaining pumpkin seeds. Place in
the freezer for another 10 minutes to harden.
NOTES
*Speed-it-up: you can use pre-roasted almond to quicken this recipe, or roast in the oven if you
prefer.
Variations: feel free to use other combinations of roasted nuts, dried fruit, or seeds.
Storage: in an airtight container.
__________________________________________________________________________________________________________________________________
Page 540 of 561
 
This chocolate bar makes for a lovely gift!

Wrap in parchment paper, wrap with string, and
you’re set to make someone smile :)
__________________________________________________________________________________________________________________________________
Page 541 of 561
BANANA CHOCOLATE MILKSHAKE 
BANANA CHOCOLATE
MILKSHAKE
__________________________________________________________________________________________________________________________________
Page 542 of 561
BANANA CHOCOLATE
  SERVNGS TIME GF SF MILKSHAKE
2 5 min
________________________________________________________________________________________________
2 bananas, frozen 1. Add all ingredients into a high-speed blender and blend
1 cup (250 mL) unsweetened until smooth and creamy, scraping down the sides if
plant-based milk needed.
3 soft Medjool dates, pitted Note: add more plant milk if it’s too thick.
2 Tbsp (30 mL) nut butter
2. Pour the milkshake into glasses, top as desired and enjoy!
2 Tbsp (12 g) cocoa or cacao
powder
Optional Toppings
NOTES
Melted chocolate
Coconut yogurt Storage: best if enjoyed right away.
Coconut whip Variations: add cinnamon powder or pure vanilla
Sprinkles extract. Blend in strawberries instead of cocoa powder to
Chopped Nuts make a strawberry milkshake.
Crumbled cookies
ocolate-y,
So thick, creamy, and ch
Fresh fruit
Toasted coconut
so
it’s hard to believe it's
wholesome too!
__________________________________________________________________________________________________________________________________
Page 543 of 561
 
COCONUT CHAI BROWN RICE PUDDING
COCONUT CHAI BROWN

RICE PUDDING
__________________________________________________________________________________________________________________________________
Page 544 of 561
________________________________________ DESSERTS ____________________________________ 
COCONUT CHAI BROWN RICE PUDDING

________________________________________________________________________________________________
 
3-4 10 min*
______________________________________________________________________________________________
¾ cup (140 g) brown rice (or 2 1. Bring 1½ cups of water to a boil in a medium-sized pot on
cups of cooked rice) high heat. Add the rice to the water, and let simmer for 20
1 can (400 mL) coconut milk minutes.
5 cardamom pods, cracked NOTE: skip this step if you are using leftover or pre-
½ cup (125 mL) unsweetened cooked rice.
plant-based milk 2. Meanwhile, add the cracked cardamom pods to the
¼ cup (60 mL) maple syrup coconut milk in a sauce pan on medium-low heat and let
1 Tbsp (7 g) ground flaxseed infuse while the rice is cooking, remove the pods with a
1 Tbsp (15 mL) coconut oil spoon after 10 - 15 minutes. Once the rice is cooked and
1 tsp (5 g) ground cinnamon all the water is absorbed, add the cardamom infused
½ tsp pure vanilla extract coconut milk.
½ tsp salt 3. Cook for 20 minutes on medium high, almost all of the
¼ tsp allspice milk should get absorbed into the rice, then add the
¼ tsp ground ginger plant-based milk, flaxseed, cinnamon , all spice and
ginger. Remove the pot from the heat and add in the
coconut oil and vanilla.
Delicious as a dessert, 4. Serve warm or cold. Top with coconut whip, toasted
coconut flakes, crushed candied nuts, fresh or stewed
but could equally well berries.
work as a quick
NOTES
grab-n-go breakfast.
Storage: store in the fridge for up to 3 days. Reheat on
the stove or in the microwave and add a splash of plant
milk to loosen.
Variations: try with any type of rice. If you soak the rice
ahead of time, you can reduce the boiling water to 1 cup,
and check if all the water is absorbed after 15 minutes.
__________________________________________________________________________________________________________________________________
Page 545 of 561
 
ONE-BOWL PUMPKIN BREAD WITH STREUSEL TOPPING
ONE-BOWL PUMPKIN
BREAD WITH
STREUSEL TOPPING
__________________________________________________________________________________________________________________________________
Page 546 of 561
________________________________________ DESSERTS ____________________________________ 
ONE-BOWL PUMPKIN BREAD

WITH STREUSEL TOPPING
________________________________________________________________________________________________
  YIELD TIME SF
1 loaf 90 min
______________________________________________________________________________________________
2 Tbsp (30 g) ground flax seeds 1. Preheat oven to 350°F/ 180°C and grease the inside of a
⅓ cup (75 mL) unsweetened loaf pan.
plant-based milk 2. Add the ground flax seeds and ⅓ cup milk to a large bowl
and whisk. Allow to sit for 5 minutes until it gels.
1 cup (225 g) pumpkin puree* 3. Then add the pumpkin puree through to the turmeric,
½ cup (125 mL) unsweetened and mix everything well. Then add the oat flour and
plant-based milk almond meals, mixing again until well combined. Finally
⅓ cup (115 g) maple syrup add the flour and mix until just combined, making sure
¼ cup (50 g) brown sugar not to over mix. Gently fold in the pecans and chocolate
¼ cup (50 mL) coconut oil, melted chips. Pour the mix into the loaf pan.
1 tsp (5 ml) pure vanilla extract 4. Using the same bowl, add all the ingredients for the
1 tsp (4 g) pumpkin pie spice** streusel and mix well. Add this to the previous mixture in
1 tsp (4 g) cinnamon loaf pan and evenly distribute on top. Bake in the oven for
1 tsp (4 g) baking soda 60-75 minutes, depending on the dimensions of your
½ tsp baking powder pan; it’ll be done when a toothpick comes out clean. Let
½ tsp salt cool for 5 minutes before removing from the pan to cool
½ tsp ground turmeric (optional; completely.
for colour)
½ cup (50 g) oat flour*** (GF if NOTES
desired)
*Made from mashed, roasted sugar pumpkin; not
⅓ cup (30 g) almond meal***
sweetened pumpkin pie filling.
**If you don’t have pumpkin pie spice, substitute for ½
½ cup (55 g) pecans
tsp ground nutmeg + ½ tsp ground cloves.
½ cup (100 g) dairy-free chocolate
***You can make your own oat flour and almond meal by
chips
blending ½ cup rolled oats and ⅓ cup whole almonds in a
Optional Streusel Topping food processor until ground.
Variations: substitute hazelnuts or walnuts instead of
1 cup (90 g) rolled oats
½ cup (55 g) chopped pecans pecans, and raisins instead of chocolate chips.
3 Tbsp (45 g) brown sugar Speed-it-up: use canned pumpkin puree instead of
3 Tbsp (45 ml) plant-based fresh.
margarine (or coconut oil) Storage: store in an air-tight container for up to 3 days,
1 tsp (4 g) ground cinnamon or slice and freeze to enjoy later! Can keep frozen for up
to 2 months.
__________________________________________________________________________________________________________________________________
Page 547 of 561
EASY CHOCOLATE CHIP DROP SCONES 
EASY CHOCOLATE
CHIP DROP SCONES
__________________________________________________________________________________________________________________________________
Page 548 of 561
EASY CHOCOLATE CHIP
  YIELD
8 - 10
TIME
30 min
NF
DROP SCONES
Scones
________________________________________________________________________________________________
1¼ cups (310 mL) unsweetened 1. Preheat oven to 360°F (180°C). Line a cookie sheet with
plant-based milk parchment paper
1 Tbsp (15 mL) lemon juice 2. Whisk plant milk and lemon juice together. Set aside to let
curdle.
3 cups (375 g) all-purpose flour 3. In a large bowl, whisk together the dry ingredients: flour,
¼ cup (50 g) sugar sugar, baking powder, and salt.
1 Tbsp + 1 tsp (18 g) baking 4. In another bowl, mash the banana. Add to it the solid
powder coconut oil and vanilla, and mash until all one uniform
¼ tsp salt consistency. Pour both the plant milk mixture and the
banana mixture into the dry ingredients and stir until just
1 banana, mashed combined.
¼ cup (55 g) coconut oil (soft-solid 5. Using a ⅓ cup measuring cup, scoop batter and gently
or solid, not liquid) drop onto cookie sheet.
½ tsp vanilla extract 6. Bake for 20-23 minutes or until lightly golden and firm to
the touch. Let cool slightly before serving.
¼ cup (40 g) chopped dairy-free
dark chocolate (optional)
NOTES
Maple Margarine Storage: store in an air-tight container for up to three
¼ cup (65 mL) vegan margarine days. Freeze for up to two months.
2 tsp (10 mL) maple syrup Variations: swap the chopped chocolate for
raspberries or blueberries.
__________________________________________________________________________________________________________________________________
Page 549 of 561
MANGO GINGER
SORBET
MANGO GINGER SORBET 
__________________________________________________________________________________________________________________________________
Page 550 of 561
________________________________________ DESSERTS ____________________________________ 
MANGO GINGER SORBET

________________________________________________________________________________________________
 
YIELD TIME GF NF SF
2-4 50 min
______________________________________________________________________________________________
1 mango 1. Start by making a simple syrup solution, by placing the
1 lime, juiced water into a small pot on medium heat. Pour the sugar
½ cup (100 g) granulated sugar into the middle of the water and let it dissolve.
½ cup (125 mL) water Note: try to avoid mixing with a spoon, as the sugar
½ tsp ground ginger (optional) will crystallise on the spoon and sides of the pan. To
stir, swirl the pot. As soon as sugar is completely
dissolved and the water is clear, you can remove it
from the heat.
2. While the sugar solution is heating, you can peel, de-seed
and scoop the flesh of the mango. Add it to a food
processor, along with the juice of the lime and the ginger.
3. Turn the blender on to low or medium speed and slowly
pour the sugar syrup into the blender while it is running.
Once everything is fully mixed, transfer it to a loaf pan, or
air-tight container and let it freeze before enjoying.
NOTES
*Excluding freezing time.
Storage: can be kept in the freezer for 1 - 2 months in
the container it was frozen in, covered with parchment
paper or a lid.
Variations: blend up other fruits like pineapple,
strawberries, melons or peaches. Add in other spices like
cinnamon, fresh ginger, a dash of chilli pepper, or
cardamom.
__________________________________________________________________________________________________________________________________
Page 551 of 561
OOEY-GOOEY CINNAMON BUNS 
OOEY-GOOEY
CINNAMON BUNS
__________________________________________________________________________________________________________________________________
Page 552 of 561
________________________________________ DESSERTS ____________________________________ 
OOEY-GOOEY CINNAMON BUNS

________________________________________________________________________________________________
DIRECTIONS
1. Heat 1 cup (250 mL) plant milk in sauce pan until just
  steaming. Do not boil - you are aiming for a “warm bath”
YIELD TIME NF SF
12 3 hrs temperature. Too hot and you will kill your yeast. If it’s too
hot, simply let it cool. Remove the milk from the heat and
___________________________________ sprinkle the yeast over the milk, swirl to combine and let
sit for 5 minutes.
2. While yeast mixture is resting, combine the flour, sugar,
INGREDIENTS
baking powder, and salt.
1 cup (250 mL) unsweetened 3. When yeast mixture is foamy, add to the flour mixture
plant-based milk along with the melted coconut oil and combine until a
1 Tbsp (7 g) quick yeast smooth dough is formed. Cover and let rest for 1 hour.
4. While dough is resting, combine the brown sugar, pecans,
3 cups (375 g) all-purpose flour and cinnamon in a small bowl. Set aside.
¼ cup (50 g) raw sugar 5. Place dough onto a floured surface and dust with a bit
2 tsp (8 g) baking powder more flour. Use a rolling pin to roll into a ½ cm thick
1 tsp (4 g) salt rectangle.
6. Use a small bit of the melted coconut oil to oil the inside
¼ cup (60 ml) coconut oil, melted of your baking dish, then spread the rest across the rolled
out dough (it looks like a lot, but that's okay!). Top with the
¼ cup (60 mL) unsweetened plant- brown sugar and pecan mixture.
based milk 7. Gently roll up and cut into 12 buns, about 1½ inches (3
1 Tbsp (15 mL) maple syrup cm) thick. Place each bun into the baking dish, then cover
with a cloth and let rest for another hour.
Filling 8. While buns are resting, mix together the remaining ¼ cup
1 cup (220 g) brown sugar, packed (60 mL) plant milk and maple syrup. Set aside.
½ cup (65 g) chopped pecans 9. Bake at 350°F (180°C) for 10 minutes, then pour in the
(optional) milk and syrup mixture over the buns and bake until tops
2 tsp (8 g) ground cinnamon of the buns are golden, about 20 - 25 minutes.
10. While buns are baking, whisk together the icing
¼ cup (60 mL) coconut oil, melted ingredients.
Optional Icing Topping

1 cup (120 g) powdered NOTES
confectioners icing sugar
3 Tbsp (45 mL) vegan margarine
1 Tbsp (15 mL) unsweetened Variations: substitute the pecans for cranberries,
plant-based milk pumpkin seeds, other nuts or chocolate chips. Add in
1 tsp (5 mL) clear vanilla extract other spices like cardamon or ginger. Try infusing the
(can substitute with regular pure milk with cinnamon sticks, ginger, cardamon pods or chai
vanilla extract) tea bags.
__________________________________________________________________________________________________________________________________
Page 553 of 561
CHOCOLATE CHIP CARAMEL SKILLET COOKIE 
CHOCOLATE CHIP
CARAMEL SKILLET
COOKIE
__________________________________________________________________________________________________________________________________
Page 554 of 561
________________________________________ DESSERTS ____________________________________ 
CHOCOLATE CHIP CARAMEL SKILLET COOKIE

________________________________________________________________________________________________
  YIELD TIME NF
10-inch 40 min
cookie
______________________________________________________________________________________________
2 Tbsp (14 g) ground flaxseed 1. Caramel sauce: In a sauce pan on medium-high heat,
¼ cup (60 mL) water dissolve the sugar in the water and bring to a gentle boil.
Add the coconut cream (or cream), stirring, bring back to
1 cup (250 mL) vegan margarine a boil. Continue to stir at a gentle boil until the mixture
½ cup (100 g) raw sugar starts to ever so slightly stick to the back of your stirring
½ cup (100 g) brown sugar spoon, about 8 minutes. You’ll feel the sauce start to
1 tsp (5 mL) pure vanilla extract thicken. Then remove it from the heat; it will continue to
thicken as it cools. To thicken faster, put into the fridge.
2 cups (250 g) all-purpose flour 2. For the cookie: mix flaxseeds and water in a mixing
⅓ cups (50 g) dairy-free dark
bowl. Let sit to gel.
chocolate, chopped (reserve
3. To the flaxseed mixture, cream the margarine, sugars and
some for topping)
vanilla together.
1 tsp (4 g) baking powder
4. Add in flour, baking powder, salt, and chocolate chips and
½ tsp salt
mix to combine.
5. Spread ½ of the batter in a 10 inch / 26 cm oven-safe
Sea salt flakes (optional)
skillet, cover with ¼ cup caramel sauce, dollop remaining
dough over the caramel and smooth out. Top with
Caramel Sauce:
remaining chocolate and a sprinkle of sea salt.
½ cup (100 g) sugar 6. Bake at 350°F (180°C) for 30-35 min, or until the top is
¼ cup (60 mL) water golden.
½ cup (125 mL) coconut cream* 7. Best served warm from the oven. Top with ice cream,
(can substitute with plant-based coconut whip, extra caramel sauce or vegan whipping
cooking cream) cream.
NOTES
Grab some spoons and

*For the coconut cream, we simply scooped out the
slightly thicker part off the top of a can of coconut milk
gather round this ooey (the can was not first refrigerated). Try to avoid the
gooey skillet. runnier liquid at the bottom where possible.

Variations: instead of caramel, fill your cookie with
homemade vegan Nutella or peanut butter. Substitute
the chocolate for chopped nuts, seeds or dried fruit.
__________________________________________________________________________________________________________________________________
Page 555 of 561
COCONUT CHOCOLATE MOUSSE TARTS 
CHOCOLATE COCONUT
MOUSSE TARTS
__________________________________________________________________________________________________________________________________
Page 556 of 561
CHOCOLATE COCONUT
  YIELD
6-8
TIME
15 min*
GF SF
MOUSSE TARTS
________________________________________________________________________________________________
Crust 1. Preheat oven to 360°F (180°C). In a food processor, blend
1 cup (140 g) roasted almonds the almonds, dates and coconut oil into a sand-like
½ cup dates (about 10 large soft consistency.
dates) 2. Spoon 2 - 3 tbsp of crust into each tart tin. Use your
2 Tbsp (30 mL) coconut oil fingers to press the mixture into the bottom and sides of
the tin to form a crust. Cook for 5-7 minutes, until the
Filling edges are lightly golden.
½ cup (125 mL) full coconut milk, 3. While the crust is baking, heat the coconut milk, chocolate
from a can and vanilla in a saucepan on medium heat. When the
1 cup (150 g) dairy-free dark chocolate is fully melted and a smooth consistency is
chocolate, broken into chunks achieved, remove from the heat. Divide the chocolate
½ tsp pure vanilla extract mousse evenly between tarts - about 1 large Tbsp (15
mL) for each. Allow cool in fridge for at least an hour
Toppings before eating.
Fresh berries 4. Decorate with berries, mint leaves, crushed pistachios.
Fresh mint
Chopped roasted pistachios
NOTES
Storage: store in an air-tight container for up to 4 days.
Variations: add spices to the mousse, like cinnamon,
cardamon, chili powder or sea salt. Top the tarts with
coconut whip and shaved chocolate.
__________________________________________________________________________________________________________________________________
Page 557 of 561
COCONUT LEMON TOFU CUSTARD TART 
COCONUT LEMON
CUSTARD TART
__________________________________________________________________________________________________________________________________
Page 558 of 561
________________________________________ DESSERTS ____________________________________ 
COCONUT LEMON CUSTARD TART

________________________________________________________________________________________________
 
YIELD TIME NF
1 tart 40 min*
______________________________________________________________________________________________
1. Preheat the oven to 350°F (180°C). In a food processor,
Crust crush the cookies and coconut oil into a fine sand.
1 cup (about 7) digestive cookies 2. Pour crust mixture into a spring form pan (small size: 18
(GF if desired) cm / 7 inch). Use the flat bottom of a cup to press the
1 Tbsp (15 mL) melted coconut oil crumbs into a crust.
Tip: start from the middle and work your way to the
Filling sides.
1 package (300 g) silken tofu 3. In a blender, combine the tofu, lemon juice, zest, coconut
1 lemon, juice and zest milk, sugar, corn starch, and vanilla. Pour the mixture into
⅓ cup (85 mL) full-fat coconut the prepared crust.
milk, from a can 4. Lightly tap the pan on a solid surface to get rid of any
2 Tbsp (25 g) sugar bubbles.
1 Tbsp (8 g) arrowroot or corn 5. Put into oven and bake for 25-30 minutes, until the edges
starch are lightly golden and the topped is cracked.
2 tsp (10 mL) pure vanilla extract The middle will be quite liquidy. Not to worry, it will set
in the fridge.
Optional garnish 6. Let cool at room temp for 30 minutes, then transfer to the
Fresh berries fridge for at least 3 hours. Best if you can store it
Lemon slices overnight.
Stewed berries 7. Top with fresh berries, stewed berries, or lemon slices.
NOTES
*Not including chilling time.
Storage: store in an air-tight container in the fridge for
up to 3 days.
Variations: try adding in cocoa powder, melted dairy-
free chocolate, cinnamon or fresh fruit. Make the crust
out of any favourite cookie!
__________________________________________________________________________________________________________________________________
Page 559 of 561
 
Closing & thanks
& that’s a wrap!

In this E-book we’ve shared all of our recipes to
date; those from the archives that go years back,
as well as the latest and greatest. We hope this E-
cookbook becomes an ongoing resource for you.
A place you can revisit for tantalizing recipe ideas
time and time again.
If you get a chance to make any of the recipes, it

always means so much to us to be able to see
what you’ve created! Tag us in your picture on
Instagram or let us know how it went in the
comments section of our blog. Thanks so much
for your support, and we can’t wait to share more
nutrition and recipe resources with you in the
future!
With love and gratitude,

Sadia & the PUL team
YT FB IG Wix PUL
__________________________________________________________________________________________________________________________________
Page 560 of 561
Copyright
Copyright & Disclaimers
Copyright © 2019 Pick Up Limes 

All Rights Reserved worldwide
No part of this document may be reproduced, stored in a retrieval system or transmitted in

any form, by any means, electronic, mechanical, photo-copying, recording or otherwise,
without prior written permission of the copyright owner. We welcome you to share your kind
words and productive feedback, and kindly request you do not reproduce or share the
material contained in this book with others or on your own platform.
Disclaimers
At Pick Up Limes, we’ve put forth our best efforts in preparing and arranging this E-book. All
the content within this E-book is for information purposes only and is not intended as
substitute for advice, diagnosis, and/or treatment by a qualified medical professional. This E-
book is not intended to diagnose or treat any medical conditions. Questions should be
directed to your personal dietitian or physician. Never disregard medical advice or delay
seeking it because of something you have read in this E-book or on the Pick Up Limes
website.
Health and nutrition recommendations vary by country or region. If a product or general

nutrient recommendations are referred to, please verify information with the manufacturer,
provider, party in question or government website as this information may differ depending
on geographical location or date. While we have taken every care to compile accurate
information, we cannot guarantee its correctness and completeness. The information
provided in this E-book and on the Pick Up Limes website does not constitute medical or
other professional advice, and is subject to change.
Privacy
Email addresses collected will not be sold or distributed to third
parties.
__________________________________________________________________________________________________________________________________
Page 561 of 561

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Welcome to the PUL recipe E-book: a

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Thanks for supporting PUL and for being

With lots of love,

Symbols & notes

= Gluten-free or Gluten-free possible

The recipe is either gluten-free or can be easily made gluten-free by simple

The recipe is either nut-free or can be easily made nut-free by simple

= Soy-free or Soy-free possible

= YouTube video available

What about calorie information?

BEST EVER VEGAN

BEST EVER VEGAN NUTELLA

EASY BERRY CHIA

EASY BERRY CHIA SEED JAM

Sleep is a time machine to breakfast.

FROZEN YOGURT BREAKFAST BARS

SWEET POTATOES & TOFU SCRAMBLE WRAPS

SAMOSA SWEET POTATOES &

APPLE & BANANA PEANUT BUTTER BREAKFAST CUPS

APPLE & BANANA PEANUT BUTTER

BAKED BUCKWHEAT PANCAKES

Optional Toppings NOTES

COCONUT MILK OATMEAL

HAZELNUT GRANOLA BREAKFAST BARS

CLASSIC COMFORTING OATMEAL

HEALTHIEST EVER BUCKWHEAT PANCAKES

CHOCOLATE HAZELNUT & FIG GRANOLA

BLUEBERRY ALMOND BREAKFAST COOKIES

½ cup (50 g) frozen NOTES

HEALTHIEST EVER GRANOLA

COCONUT COCOA GRANOLA

ROASTED CASHEW &

ROASTED CASHEW &

COCOA GRANOLA &

Cocoa granola & mixed berry parfait

CLASSIC CREAMY STEEL-CUT OATS

CRUNCHY PECAN &

CRUNCHY PECAN & CRANBERRY GRANOLA

MIXED BERRY & MUESLI YOGURT PARFAIT

1/4 cup vegetable oil

1/2 cup dried cranberries

r g o- to b re akf ast in the

TOASTED COCONUT &

TOASTED COCONUT & ALMOND GRANOLA

OATMEAL BLUEBERRY MUFFINS

Sprinkle Topping NOTES

VANILLA BERRY CHIA

VANILLA CHIA PUDDING WITH

CHOCOLATE CHIA BREAKFAST PUDDING

PEANUT BUTTER &

YT PEANUT BUTTER & JELLY

TROPICAL MANGO COCONUT OVERNIGHT OATS

Optional Toppings y o g u r t t h a t a re f o r t i ﬁ e d w i t h c a l c i u m ( o ﬀ e r s

CARROT CAKE OVERNIGHT

PROTEIN PACKED QUINOA

2 Tbsp (30 mL) coconut oil, melted

MUSHROOM AVOCADO TOAST

An easy + delicious way to get in our daily

Enjoy with breakfast, for breakfast, as a snack, or

PEANUT BUTTER &

New to the world of green smoothies?

1 Tbsp (10 g) chia seeds

= Soy-free or Soy-free possible 

APPLE & BANANA PEANUT BUTTER BREAKFAST CUPS 

MIXED BERRY & MUESLI YOGURT PARFAIT 

TROPICAL MANGO COCONUT OVERNIGHT OATS 

CHOCOLATE FUDGE BROWNIE BITES 

ALMOND THUMBPRINT COOKIES 

OATMEAL DATE CARAMEL TARTS 

THE ULTIMATE PARTY CRACKERS 