Thursday, February 28, 2013

Veggie Fritters

Serve with a  sweet or savoury chutney. They make a great appetizer, lunch or on-the-go snack.
2 cups finely chopped/grated veggies (try a mixture of cabbage, onion, carrot, and/or zucchini)
1 Cup Chickpea Flour (also known as Channa flour, Gram flour or Garbanzo bean flour)
½ tsp salt
2 tbsp cold-pressed vegetable oil
1 tsp baking powder
1 tbsp curry powder
¼ - ½ Cup Water

Mix vegetables, chickpea flour, baking powder, oil and curry together in a bowl. Add water slowly and mix until a thick batter is formed. Bake at 350 for 25 mins, or until golden brown. Eat hot or cold.

Tuesday, February 19, 2013

Carrot Mango Soup

Thanks to posted at
  • 6 to 7 large carrots, about 2 lbs – organic have the best flavour
  • 1 tbsp olive oil
  • 1 onion, chopped
  • 1 tsp curry powder
  • 4 cups chicken broth [Trial vegetable broth for a possible vegan option]
  • 1/2 cup orange juice
  • 1/2 tsp salt
  • 2 large, very ripe mangoes (or 2 cups frozen mango)
  • snipped chives or chopped parsley
Peel and coarsely chop carrots. In a large saucepan, heat oil over medium heat. Add onion and curry. Cook , stirring frequently, until onion has softened and mixture is fragrant, about 5 minutes. Add carrots, broth, juice and salt. Cover and bring to a boil. Reduce heat and simmer, stirring occasionally, until carrots are very tender, about 30 mnutes.

Meanwhile, peel and slice mangoes away from stones. Coarsely chop. Puree in a food processor until as smooth as possible. Turn into a small bowl. When carrots are tender, remove from broth and puree in batches using a little broth in saucepan. Stir in mango puree. Heat over medium low heat , uncovered and stirring often, until hot, about 5 minutes. Serve hot or refrigerate and serve cold with a scattering of snipped chives. Soup will keep well, covered and refrigerated for up to 3 days or freeze. Makes 8 cups.

Monday, February 18, 2013

The Secret To Perfect Cauliflower Pizza Crust

Thanks to the Author: 
who has a ton of great recipes.  This pizza crust  is AMAZING! much yummier than I anticpated...I need to buy more yesterday...
A grain-free alternative to traditional pizza crust, that you can pick up with your hands!
  • 4 cups raw cauliflower rice (about one medium head)
  • 1 egg, beaten
  • ⅓ cup soft goat cheese (chevre)
  • 1 teaspoon dried oregano
  • pinch of salt
  1. Preheat your oven to 400F.
  2. To make the cauliflower rice, pulse batches of raw cauliflower florets in a food processor, until a rice-like texture is achieved.
  3. Fill a large pot with about an inch of water, and bring it to a boil. Add the “rice” and cover; let it cook for about 4-5 minutes. Drain into a fine-mesh strainer.
  4. THIS IS THE SECRET: Once you’ve strained the rice, transfer it to a clean, thin dishtowel. Wrap up the steamed rice in the dishtowel, twist it up, then SQUEEZE all the excess moisture out! It’s amazing how much extra liquid will be released, which will leave you with a nice and dry pizza crust.
  5. In a large bowl, mix up your strained rice, beaten egg, goat cheese, and spices. (Don’t be afraid to use your hands! You want it very well mixed.) It won’t be like any pizza dough you’ve ever worked with, but don’t worry– it’ll hold together!
  6. Press the dough out onto a baking sheet lined with parchment paper. (It’s important that it’s lined with parchment paper, or it will stick.) Keep the dough about ⅓” thick, and make the edges a little higher for a “crust” effect, if you like.
  7. Bake for 35-40 minutes at 400F. The crust should be firm, and golden brown when finished.
  8. Now’s the time to add all your favorites– sauce, cheese, and any other toppings you like. Return the pizza to the 400F oven, and bake an additional 5-10 minutes, just until the cheese is hot and bubbly.
  9. Slice and serve immediately!
Time-Saving Tip: I recommend making a double-batch of cauliflower pizza crusts–> make one for now, and save one for later. After baking the crusts, wrap up the extra pizza crust in foil, and FREEZE it for a quick “frozen pizza” to enjoy another night! All you need to do is add toppings and bake at 400F, until the cheese is hot and bubbly.

Sunday, February 17, 2013

Fudge Squares

(Serves: 16)
Yummy recipe from Chocolate Covered Katie / Adapted from Fitsugar.
  • 1 cup pitted dates
  • 1/2 cup almonds, unsalted
  • 1/4 cup walnuts, unsalted
  • 1/4 cup unsweetened cocoa powder
  • 2 ripe bananas
  • 4 tbsp natural almond butter
  • 1/4 cup more unsweetened cocoa powder
  • 4 tbsp unpasteurized honey, maple syrup or agave
Soak dates in a bowl of warm water for 30 minutes, then drain. Mix together dates, almonds, walnuts, and 1/4 cup cocoa powder in a food processor until well blended. Spread mixture in a 9×5 baking pan (or an 8×8 is okay) until evenly distributed, and press down gently with a spoon.

Mix together bananas, almond butter, honey, and other 1/4 cup cocoa powder in the food processor until well blended.

Spread mixture over bottom layer until evenly distributed. Place in freezer for 30 minutes. Cut into 16 squares. Can store in the freezer for later.

Saturday, February 16, 2013

Chocolate Sauce

Thanks again to Joe at for another staple in my diet...I mean recipe for the occasional treat....
1/2 cup cacao powder
1 cup maple syrup (or agave)
1 Tbsp. coconut butter
Pinch of sea salt

Blend in blender until smooth and then store in fridge to have on hand to drizzle on fruit, black bean brownies or in steamed almond milk.

Black Bean Brownies with Avacado Icing


  • 1 1/2 Cups soft cooked black beans
  • 2 ripe bananas
  • 1/3 Cup agave nectar
  • 1/4 Cup unsweetened cocoa
  • 1 Tbsp cinnamon
  • 1 tsp vanilla extract
  • 1/4 Cup instant oats
  • 1 Tbsp walnut pieces


Preheat oven to 350F (176 C). Grease an 8x8" pan and set aside. 
Combine all ingredients, except oats, in a food processor or blender and blend until smooth, scrapping sides as needed. 
Stir in the oats and pour batter into the pan. 
Bake approx 30 minutes or until a toothpick inserted in the center comes out clean. 
Allow to cool before icing.  

Avacado Icing
2 Avocado's
1/4 agave nectar
3 tbsp unsweetened cocoa powder
Pour all ingredients into blender and blend until smooth.  
Tastes like chocolate pudding the kids raved!

Gluten Free Vegan Black Bean Brownies

(Inspired by Dr. Fuhrman’s Black Bean brownies)

Makes 12 brownies
1 19 oz./793 g can black beans (salt free) or 2 cups fresh cooked black beans, drained
2 tsp vanilla extract
2 tbsp almond butter or peanut butter
12 large medjool dates, pitted (18-24 if using smaller dates)
1/2 cup cocoa powder
1 tbsp ceylon (sweet) cinnamon
2 tbsp quick/instant oats (optional, use only if mixture is too wet)
1. Preheat oven to 350 F/ 177 C.
2. Chop the dates into small pieces. Combine black beans, dates, vanilla and almond butter in a food processor or Vita-Mix and blend until smooth. (Food processor preferred.)
3. Add cocoa and cinnamon and blend again. (Do NOT add cocoa until the previous ingredients are blended or it will be virtually impossible to mix)
4. If mixture is too dry, add another tablespoon of peanut butter. If mixture is too wet, add oats and process again.
5. Line a square baking pan with parchment paper leaving enough to fold up the sides.
6. Spoon mixture into pan and spread out with spatula or hands.
7. Bake for 30 minutes.

Gluten Free Yam Potato Black Bean Burgers

Adapted from Megan Lust’s recipe at The Gluten Free Vegan

Makes 6-8 patties
2 1/2 cups grated or spiralized yams/sweet potato (about 2 small ones)
1 19 oz. can low sodium black beans, drained and rinsed well
6 green onions/scallions/spring onions, chopped
1 carrot, peeled and chopped
1 stalk celery, chopped
6 cloves garlic
3/4 cup walnut pieces
1 tsp smoked paprika
1/4-1/2 tsp chipotle chili powder
¼ teaspoon salt
½ teaspoon ground pepper
1. Preheat oven to 400°F/205°C.
2. Line a baking sheet with parchment paper.
3. Add walnuts to the bowl of your food processor and pulse until finely ground.
4. Add in the carrot, celery, green onions and garlic and pulse to finely chop. Be careful not to let it become a paste. Remove contents and set aside in a bowl.
5. Add in the black beans to the food processor and gently pulse until chopped. Add 1 cup of the grated yams and pulse into a chunky puree. Scrape out into same bowl.
6. Add the remaining 1 cup  of grated yams and seasonings. Stir and combine well.
7. Form into 8 patties with your hands and place on the parchment-lined baking sheet.
8. Bake for 25 minutes until lightly browned and set.
9. Garnish with condiments and serve as desired. (I use hummus instead of Veganaise, ketchup and relish or pickles and lettuce.)

Chocolate Pudding

1 avocado
2 Tbsp. cacao powder
2 Tbsp. maple syrup
¼ cup water
½ teaspoon vanilla extract

Blend all ingredients until creamy and smooth. Store in the fridge overnight. YUM!!

Sweet Quinoa Dosas

I think I will be trying thses this weekend! Thanks to Joe at

1 cup quinoa
1/4 cup filtered water
1/4 teaspoon baking soda
Pinch sea salt
Pinch cinnamon
1 date (pitted)

1.) Rinse quinoa well.  Add to bowl and cover with water.  Soak for about 20-30 minutes.

2.) After quinoa has soaked, drain and add it a blender with 1/4 cup of water, the date, cinnamon, baking soda, and sea salt.

3.) Blend until smooth.  Add more water if needed.  Batter should be smooth, like a crepe batter.

4.) To cook, heat pan over medium heat.  Add 1/2 to 1 teapsoon coconut oil (or other oil).  Ladle a small amount and quickly spread out.  Cook about 3-5 minutes and flip.  Dosas should be golden brown on both sides.

Note:  To make dosas savory, leave out the date and cinnamon and substitute with fresh herbs or spices.

Wednesday, February 13, 2013

Chocolate Macaroons

3 cups dried shredded Coconut
1 cup Cacao powder
1/2 Tsp Salt
1/3 Cup Coconut Butter
TBSP Coconut Oil 
1 cup Maple Syrup

Total 1/2 cup
Mix all together until coconut is evenly coated and roll into balls.
Set in freezer or dehydrate. SO YUMMY!

Lentil Loaves


  • 1 1/2 cups lentils
  • 3 1/2 cups water or vegetable broth
  • 2 onions, diced
  • 2 cloves garlic, minced
  • 3 tbsp olive oil
  • 2 cups pre-cooked rice
  • 1/2 tsp salt
  • 1/4 cup ketchup or barbecue sauce or salsa or brushetta
  • 1/2 tsp sage
  • 1/2 tsp Italian seasoning


Pre-heat oven to 350 degrees. In a large soup or stock pot, simmer the lentils in water or vegetable broth until cooked, about 30 minutes. Drain thoroughly then mash the lentils until they are half mashed.
Sautee the onions and garlic in olive oil for 3 to 5 minutes, or until soft.
Combine the onions, garlic and olive oil with the mashed lentils and add the rice, salt, ketchup or barbecue sauce, sage, and Italian seasoning.
Gently press the mixture into a lightly greased loaf pan or muffin pan so they are serving size. Drizzle a bit of extra ketchup on top if desired.

Bake for 1 hour. Allow to cool slightly before serving, as this will help the lentil loaf to firm up.
Makes six servings.
Nutritional information:
Calories: 325; Calories from Fat: 69
% Recommended Daily Value:
Total Fat: 7.6g; 12%
Saturated Fat: 1.1g; 5%
Cholesterol: 0mg; 0%
Sodium: 315mg; 13%
Total Carbohydrates: 50.0g; 17%
Dietary Fiber: 15.5g; 62%
Protein: 14.4g
Vitamin A 2%, Vitamin C 11%, Calcium 5%, Iron 25%