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Puffed Apple Pancake


  • 1 cup milk
  • 4 eggs
  • tablespoons pure maple syrup
  • 1 teaspoon vanilla
  • 2cup flour
  • tablespoons butter, melted
  • 3 apples (I used Cortland), peeled & thinly sliced
  • 2-3 tablespoons brown sugar
  • 1/2 teaspoon cinnamon



  1. Preheat oven to 425 degrees Farenheit.
  2. Whisk the milk, eggs, maple syrup and vanilla, in a medium bowl.
  3. Add the flour to the mixture and whisk until smooth.
  4. Lightly grease sides of 9×13 glass dish with butter and pour melted butter in dish.
  5. Place the apple slices over the butter and bake in oven for 10 minutes.
  6. Pour the batter over the apples and and sprinkle the brown sugar and cinnamon on top.
  7. Bake for about 20 minutes or until puffy and lightly browned.
  8. Remove from oven and let cool slightly before serving. Serve with plain yogurt and extra maple syrup if desired.

recipe adapted from  

Slow Cooker Vegetarian Chili

This hearty chili is super easy to prepare.  Just put all the ingredients in your slow cooker and come back in 6-8 hours to enjoy a steaming bowl of vegetarian chili.



1 cup uncooked farro or quinoa

1 large onion, peeled and diced

4 cloves of garlic, minced

1 (19oz) can red kidney beans, rinsed and drained

1 (19oz) can black beans, rinsed and drained

1 (19oz) can chick peas, rinsed and drained

1 (114ml) can diced green chilies

1 L carton organic vegetable broth

1 (540ml) can diced tomatoes

1 (740ml) jar chunky marinara sauce

4 carrots, peeled and chopped

2 cups frozen organic corn

2 Tablespoons chili powder

1 Tablespoon ground cumin

1 teaspoon salt

1 teaspoon brown sugar

1/2 teaspoon black pepper


Add all ingredients to a large slow cooker and stir thoroughly to combine.  Cook on high for 3-4 hours or on low for 6-8 hours until the chili is cooked through.  Serve immediately, garnished with extra toppings such as shredded cheddar cheese, crushed tortilla chips, avocado or sour cream.  Refrigerate leftovers in a sealed container for up to 3 days or freeze for up to 3 months.

Recipe adapted from   

One Pan Mexican Quinoa



1 tablespoon olive oil
2 cloves garlic minced
1 jalapeño pepper,  minced
1 cup quinoa
1 cup vegetable broth
1 (15-ounce) can black beans drained and rinsed
2 medium tomatoes, diced
1 cup corn kernels (frozen organic is a good option)
1 teaspoon chili powder
1/2 teaspoon cumin
sea salt and freshly ground black pepper to taste
1 avocado halved, seeded, peeled and diced
juice of 1 lime
2 tablespoons chopped fresh cilantro leaves


Heat olive oil in a large skillet over medium heat. Add garlic and jalapeno, and cook, stirring frequently, until fragrant, about 1 minute.
Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder and cumin; season with salt and pepper, to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice and cilantro.
Serve immediately and enjoy hot or refrigerate and serve as a cold salad. It’s delicious both ways and a good source of dietary fiber, folate, manganese and magnesium.
Recipe modified from

Tex-Mex Casserole


This recipe uses a few simple ingredients like brown rice, black beans and peppers to make a delicious and easy meal.  My kids thought the kitchen smelled like tacos and they all loved it.

For the Tex-Mex Spice Blend

1 tablespoon chili powder

1.5 teaspoons ground cumin

1 teaspoon smoked paprika or 1/2 teaspoon regular paprika

1/4 teaspoon cayenne pepper

1 teaspoon fine sea salt

1/4 teaspoon ground coriander (optional)

For the Casserole

1.5 teaspoons olive oil

1 red onion, diced

3 cloves garlic, minced

1 orange bell pepper, diced

1 red bell pepper, diced

1 jalapeno, seeded and diced

fine grain sea salt and black pepper

1/2 cup corn

1 (14 ounce) can diced tomatoes, with their juices

1 cup tomato sauce

2-3 cups chopped kale or baby spinach

1 (15 ounce) can black beans, drained and rinsed

3 cups cooked wild rice blend or brown rice

1/2 cup shredded cheese

1-2 handfuls corn tortilla chips, crushed

Optional Toppings

sliced green onions



corn chips

sour cream or cashew cream 


  1.  Cook the rice.  Make the Tex-Mex spice blend by combining the chili powder, cumin, paprika, cayenne, salt and coriander.  Set aside.
  2. Preheat the oven to 375F.  Oil a large casserole dish.
  3. In a large wok or pan, heat the oil over medium heat.  Add the onion, garlic, bell peppers and jalapeño and salute for 7-8 minutes, until softened.  Season with salt and pepper.
  4. Stir in the spice blend, corn, diced tomatoes and their juices, tomato sauce, kale or spinach, beans, rice and 1/4 cup shredded cheese.  Salute for a few minutes and season with more salt and pepper if desired.
  5. Pour the mixture into the prepared casserole dish and smooth out the top.  Sprinkle with crushed corn tortilla chips and remaining cheese.  Cover and bake for 15 minutes.

Recipe from Oh She Glows

Lentil and Black Bean Salad


Potluck coming up? This high-fiber, high-protein, vegan and gluten-free salad is a crowd pleaser.  It’s easy to make and lasts for days in the fridge.


1 can (19 oz/540 mL) lentils, drained and rinsed

1 can (19 oz/540 mL) black beans, drained and rinsed

2 cups corn (non-GMO)

1 cup diced red bell peppers

1 cup diced green bell peppers

1 cup diced celery

½ cup chopped green onions

¼ cup chopped fresh parsley


¼ cup olive oil 

3 tbsp red wine vinegar

1 tbsp freshly squeezed lemon juice

1 tbsp honey (use maple syrup for vegan)

½ tsp Dijon mustard

Sea salt and freshly ground black pepper to taste

Combine all salad ingredients in a large bowl. Be careful not to smash the beans and lentils.

Whisk together dressing ingredients and pour over salad. Mix well. Add several grinds of black pepper and a pinch or two of sea salt and mix again. Refrigerate at least 4 hours before serving. (Tastes even better if made 1 day ahead.)

Makes about 10 cups salad

Recipe adapted from Janet and Greta Podleski ( 


Strawberry Rhubarb Apple Crisp



For the Topping:

3/4 cup rolled oats

1/4 cup flour (GF, almond, whole wheat)

1/4 cup organic cane or brown sugar

1/2 teaspoon ground cinnamon

3 tablespoons butter

For the Fruit:

3 cups peeled and sliced Granny Smith apples

1.5 cups sliced strawberries

1.5 cups sliced rhubarb

1/2 cup organic cane or brown sugar

2 tablespoons freshly squeezed orange juice

1.5 tablespoons arrowroot powder (similar to cornstarch, but non-GMO)


  1.  Preheat oven to 375 F
  2. Combine all topping ingredients in a medium bowl until mixture resembles coarse crumbs.  Set aside.
  3. Combine all fruit ingredients in a large bowl.  Mix well.  
  4. Grease a baking dish with butter or coconut oil.
  5. Pour in fruit mixture and spread evenly.
  6. Sprinkle topping over fruit.
  7. Bake uncovered for 35-40 minutes or until fruit is tender and topping is golden brown.
  8. Serve warm and enjoy.

Knead Bread?


This bread is amazing. It is quick and easy to make – can be mixed right in the baking pan and no kneading is required. There are no rising agents and you can use your favourite nuts. And finally, it’s healthy AND tastes great, especially toasted with some nut butter.

gluten and dairy free, vegan
contains whole grains, nuts, and seeds
high in healthy fats
high in fiber
source of plant based protein


1 cup sunflower, pumpkin, or hemp seeds (or combination)
1/2 cup flax seeds
1/2 cup hazelnuts or almonds
1 1/2 cups rolled oats or spelt
2 tablespoons chia seeds
4 tablespoons psyllium seed husks
1 teaspoon fine grain sea salt
1 tablespoon maple syrup or honey
3 tablespoons melted coconut oil
1 1/2 cups water


Line a standard loaf pan with parchment. Combine all dry ingredients, stirring well. Want less crunch? Pulse ingredients in a food processor first.
Whisk maple syrup, melted coconut oil, and water together in a measuring cup.
Add wet ingredients to the dry ingredients and mix very well until everything is completely soaked and dough becomes very thick (if the dough is too thick to stir, add one or two teaspoons of water until the dough is manageable).
Smooth out the top with the back of a spoon.
Let sit out on the counter for at least 2 hours, or overnight. Soaking the nuts and seeds helps to remove phytic acid, neutralize enzyme inhibitors and improve nutrient absorption
To ensure the dough is ready, it should retain its shape even when you lift the parchment.
Preheat over to 350 degrees and bake in loaf pan for 20 minutes.
Remove from the loaf pan, place upside down directly on oven rack and continue to bake for 30 to 40 minutes.
Allow to cool completely before slicing.
Store in tightly sealed container for up to 5 days or freeze.
Makes a great snack.

Recipe inspired from My New Roots (  

Avocado and Black Bean Salad


This is a delicious, energy boosting salad.


1 can black beans, rinsed and drained
1/2 cup organic corn
2 avocados, diced
1/4 cup diced red onion
1 cup diced tomato
1/4 cup chopped cilantro
1 clove garlic, minced
juice of 1/2 a lime
3 tablespoons balsamic vinegar
1/3 cup olive oil
salt and pepper to taste

Mix beans, corn, avocado, onion, tomato and cilantro in a large bowl. In a small bowl or shaker bottle, mix together the vinegar, olive oil, lime juice and garlic. Drizzle over salad using as much dressing as desired and toss until well combined. Add salt and pepper if desired and serve immediately.

Recipe adapted from  

Broccoli Apple Salad


4 cups fresh broccoli florets, (about 2 medium heads)
½ cup shredded carrots
¼ cup diced red onion
2 large apples, finely chopped 
½ cup pecans, coarsely chopped
½ cup dried unsweetened cranberries
Creamy dressing ingredients:
½ cup mayonnaise
½ cup greek yogurt
2 Tablespoons fresh lemon juice
1 Tablespoon pure maple syrup or raw honey
¼ teaspoon salt
⅛ teaspoon pepper
In a large bowl combine broccoli, carrots, red onion, apples, pecans, and dried cranberries.
To make the dressing: Whisk together mayonnaise, greek yogurt, lemon juice, sugar, salt and pepper.
Add the dressing to the salad and toss to coat. Chill until ready to serve.

Recipe adapted from  

Photo from The Recipe Critic

Pumpkin Pancakes



1 scoop unflavoured protein powder
½ cup pure pumpkin puree
1 organic egg
½ tsp baking soda
½ cup rolled oats
½ cup almond milk
1 tsp cinnamon
1/2 tsp ginger
1/4 tsp nutmeg
Coconut oil or organic butter – to heat in pan


Preheat griddle to medium.
Blend all ingredients together in a blender until smooth.
2. Melt a teaspoon or two of coconut oil or butter. When hot, pour or scoop the batter onto the griddle, using approximately 1/3 cup for each pancake. Brown on both sides (about 2-3 minutes per side) and serve hot with maple syrup.

Recipe adapted from Samantha Gladish at

Photo credit Samantha Gladish 

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