Conscious Cookbook LYM

Living Your Moksha 2012 1


m

edicin

e & let thy

m

edicine

be food --Hipp

ocrates

"Let food be

thy


Contents

smoothies 4 - 9breakfast snacks 10 - 13salads 14 - 20soups 21 - 25side dishes 26 - 34main course 35 - 42nibbles and bits 44 - 52tasty desserts 53 - 63sauces 18, 20, 43

m

edicin

e & let thy

m

edicine


Sm

oothies

Sooth Your Gut Smoothie Submitted by: Sophie Arès-Pilon

Ingredients¼ cup almond or oat milk

1 banana

2 tbsp plain unsweetened yogurt/or cottage cheese

1 egg

¼ cup organic blueberries (can be frozen)

1 tsp vanilla powder (or vanilla extract)

2 tsp Maca Power

1 baby finger size aloe leaf

DirectionsCut a leaf (or a part of it) off your aloe plant. Peel off the top layer of

skin. Use a spoon to scope the inside out. You can scrape the inside of

the top layer of the leaf or apply it on your skin to help hydrate it. In

the blender put the above listed ingredients together. I usually put the

almond/oat milk first. Blend it for a minute or two and serve in your

favourite fancy glass. It is simply delicious and even though the aloe

has a bitter taste on its own you can’t taste the bitterness in this

smoothie.

Beneficial Properties: The yogurt

has acidophilus and adds good

bacteria to your gut. It is also rich

in calcium, potassium, magnesium,

protein and B vitamins, including

B-12. The blueberries have

plenty of antioxidants and tend

to be easy to digest (side note: to

change it up you can substitute

the blueberries for fresh pineapple,

which is high in digestive

enzymes). The Maca Powder is a

nutritionally dense super- food

that supports the endocrine

system and increases energy

levels. The aloe vera helps cleanse

and sooth the digestive system.

The egg,

which is high in quality proteins

and fats, helps this drink be a

meal in itself. Overall liquid meals

are easier on the gut to digest.

I recommend getting your eggs

from a trusted source if you are

concerned about

eating it raw. You can always

omit the egg and this becomes

more of a refreshing drink with

powerful benefits.


Sm

oothies

Date Almond Power Shake This drink also doubles as a super protein power shake. The almond butter has a

delicate nutty flavour that is enhanced even more by the exotic sweetness of the

dates.

Ingredients 4 dates, pitted (soaked in hot water)

6 oz soy, hemp, almond or rice milk

1 banana, peeled

1 tbsp almond butter

1 tsp. maple syrup (grade C)

1 shake cinnamon

4 ice cubes

DirectionsSoak the dates in hot water for 5 minutes. Put the milk, soaked dates and

banana in the blender. Start the blender on a low setting while you add the

rest of the ingredients. Switch to a higher setting and blend for about 2

minutes. Pour into a tall glass and enjoy.

Fuel is an integral part of operating any machine efficiently. We

thought you might appreciate a premium fuel to operate your

machine, rather than the low or mid-grade stuff! So here you

have it! Premium fuel you can pump into your body with this

all-natural shake to give you some extra calories and complex

carbohydrates that you can enjoy before or after a workout.

Sm

oothies

Simple GreenSmoothie Submitted by: Jacqueline Huard

The really fun part about this recipe is that you can

change the ingredients from time to time. It’s great

to use seasonal local greens - and if you have a

backyard, or community garden plot - plant some

kale - it’ll grow until November

Ingredients1 mango

1 banana

2 bushels of kale

¼ cup coconut milk

¼ cup water (or coconut water)

2 tbsp organic ground flax

1 tsp organic hemp protein (or to taste)

Directions: Using a food processor or mixer (like a magic bullet

or similar) blend your mango, banana and kale.

Blending these separate allows the kale to really

get broken down. Add a little water if you find it

is not mixing well. Add the rest of the ingredients

(coconut milk, water, organic ground flax and

organic hemp protein) and blend until smooth!

Note: if you prefer your smoothie chilled out –

once blended just add a few ice cubes and blend

one last time.

Breakfast Green SmoothieSubmitted by: Maegan McLaughlin

Ingredients

1 large leaf of kale

1 sliced mini cucumber (or 6” piece)

1 banana

½ cup coconut water

1 tbsp raw chia seeds

3 stems of fresh organic mint

3 stems of fresh organic parsley

1” piece of fresh ginger grated.

Juice from one lime

Why kale is so

ooo am

azing

Why kale is so

ooo am

azing

Kale is king of

greens! It fights

fat through its

ability to mingle

in a variety of roles

-- in side dishes,

combined in main

dishes, or in salads.

Kale is unusually

high in fiber. This helps

create the bulk you need

to fill you up and to keep

you full for a good amount of

time. Kale stands a head above the

rest of greens. An excellent source of

nutrients, especially vitamin A and calcium,

beta-carotene, carotenoids, Vitamin C, folic acid,

vitamin B6, manganese and potassium! As an incredible

source of well- absorbed calcium, it works as one of the many factors that may help

prevent osteoporosis. Beta- carotene is one of the antioxidants believed by many nutrition experts to be a major

player in the battle against cancer, heart disease, and certain age-related chronic diseases. Carotenoids such as lutein and zeaxathin

help keep UV rays from damaging the eyes and causing cataracts. The manganese in kale helps your body’s own antioxidant defense

system, superoxide dismutase, protecting you from damaging free radicals. Its folate and B6 team up to keep homocysteine levels down,

which may help prevent heart disease, dementia, and osteoporosis bone fractures.


Sm

oothies

Blueberry Banana Protein

¾ cup blueberries

½ banana

1 cup nut milk

3 tbsp protein powder

Chocolate Cherry Chia

¾ cup cherries

1 tbsp unsweetened cocoa powder

1 cup nut milk

1 tbsp chia seeds

*If you refrigerate this for 5-10 min after blending it

will thicken substantially.

Cinnamon Banana Butter

1½ tbsp almond butter

½ tbsp ground flax

½ banana

1 cup nut milk

1 tsp cinnamon

Peanut Butter

“Monster” As coined by Angela

2 cup raw spinach

1 ½ tbsp peanut butter

1 cup nut milk

1 tsp honey

Chocolate Peanut Butter Submitted by Leia Bridge

1½ cups organic unsweetened coconut milk

2 tbsp natural peanut butter

1 scoop chocolate hemp protein

handful of ice cubes

handful of raw cacao nibs

½ banana is a good addition too!

Winter Breakfast Smoothie Submitted by: JJMa

2 bananas

1 cup organic apple juice

4 kale leaves

2 stalks celery,

1 2” chunk of cucumber

3 frozen strawberries

1 big gob of organic almond butter

4 tbsp aloe vera juice

1 tbsp spiralina or greens plus

1 acai frozen cube if available

1 tsp cacao nibs

1 tsp bee pollen

1 tbsp hemp protein mix

frozen blueberries

Blend all of the above ingredients until frothy and yummy.

Have a glass straight up or pour over steel cut oats,

amaranth, leftover quinoa (or combination of all). Sprinkle

with a bit of home made granola, heavy on the raisins and

coconut. Now that is a winter breakfast.


Sm

oothies

Rooibus Cappuccino with Vanilla Almond MilkSubmitted by: Sophie Arès-Pilon

Ingredients: ground rooibus

vanilla almond milk

agave or maple syrup

tea masala (optional)

Ground rooibus tea leaves, or you can buy them already ground up (red espresso). Fill your cappuccino machine as you

normally would using ground coffee but this time using ground rooibus. The rooibus should come out a very dark red/brownish

colour. Froth your vanilla almond milk using your machine. Or you can heat it up on the stove using an electric frother, this is

what I do. Not to push brand names but the Blue Diamond Almond Breeze froths the best (even better than non vanilla

flavour). I have also used oat milk and that works great too. Pour the rooibus tea first into your cup and then add your foamed

milk on top (your choice whether you want more foam, less milk or vice versa). Add a drizzle of agave syrup or maple syrup to

taste and sprinkle some tea masala on top as an option.

Et voila, enjoy! As your taste buds enjoy the flavour, your body will enjoy the antioxidants.

Juicing if you don’t have a juicer Submitted by: Marie-Eve

Colon Cleansing “Power Juice” Recipe

Ingredients:

1 red apple

1 medium size carrot

5 slices of cucumber

1 stalk of celery (optional)

1 big glass of cold water

1 tbsp honey (or 1 tsp maple syrup)

Apple - the skin of the apple contains pectin, which helps remove noxious substances from the

system. Pectin helps to prevent protein matter in the intestines from spoiling.

Cucumber - it contains erepsin, an enzyme that helps to digest protein.

Celery - helps in the diseases of the kidneys, pancreas, liver and gallbladder.

Lemon - is a natural antiseptic, the juice of the lemon will destroy harmful bacteria.

Apple cider vinegar - when ACV is used, the formation of kidney and gall bladder stone is unknown.

Honey - contains an ample amount of nutrients.

These are just guidelines. Baking should be like a fun chemistry experiment.

It should make you happy and everyone around you happy.


Gluten Free Breakfast Bars Makes 12-16 bars

Ingredients1¼ cup blanched almond flour

¼ tsp celtic sea salt

¼ tsp baking soda

¼ cup grapeseed oil

¼ cup agave nectar

1 tsp vanilla extract

½ cup shredded coconut

½ cup pumpkin seeds

½ cup sunflower seeds

¼ cup almond slivers

¼ cup raisins

Directions:In a small bowl, combine almond flour, salt and baking soda - set aside. In a large bowl, combine grapeseed oil, agave and

vanilla. Stir dry ingredients into wet. Mix in coconut, pumpkin seeds, sunflower seeds, almond slivers and raisins. Grease

an 8 x 8 baking dish with grapeseed oil, then press the dough into the baking dish, wetting your hands with water to help

pat it down evenly. Bake at 350° for 20 minutes.

Breakfast snacks

Gluten comes from the Latin word for glue. It is the adhesive

properties of gluten which allow for breads and cakes to hold

together. It is those very properties which cause gluten to

interfere with the breakdown and absorption of much needed

nutrients. When you sit down for a meal which includes a

gluten rich product, it would prevent the absorption of nutri-

ents from all foods in that meal.


Spelt, Oatmeal and Banana Power Muffins

Ingredients 1 cup whole spelt flour

¼ cup oat bran or buckwheat flour

¼ cup brown sugar or maple syrup

1½ tsp baking soda

½ tsp salt

1 tsp ground cinnamon

1 cup banana chips, dried fruits and seeds (hemp, sunflower)

1½ cups rolled oats, slightly chopped

1 egg, ¼ cup applesauce, or egg replacement

1 cup yogurt

¼ cup vegetable oil or apple sauce or a banana

1 tsp vanilla

1 tsp molasses

½ cup water

DirectionsPreheat oven to 375º F. Grease a muffin tin, or line with baking cups. In a large bowl, whisk together flour, bran, sugar,

baking soda, salt and cinnamon. Stir in dried fruit and oats. In a small bowl, whisk together egg, buttermilk, vegetable

oil, vanilla and water. Add yogurt mixture to oat mixture and stir until just combined. Let stand for 15-20 minutes. You

may refrigerate the batter, covered, for up to one week. Spoon batter into prepared tins by heaping ¼ cups. Bake for 20

minutes until muffins are golden brown and spring back when gently pressed. Add 5 minutes baking time if batter is cold

to start.


Breakfast snacks

Peanut and Oat Granola bars

Ingredients

1 tbsp coconut oil

1 tbsp honey

1/3 tsp salt

¼ tsp cinnamon (optional)

2/3 cup natural peanut butter

½ cup honey

½ cup milled flax seed (grind flax seed in coffee grinder to mill)

2 cups rolled oats

¼ cup chopped nuts of your choice

1/3 cup dried cranberries, or other dried fruit

2 tbsp spelt flour (or whole wheat flour)

1 cup puffed grain cereal: millet, wheat, rice, or kamut

DirectionsPreheat the oven to 325 F. In a small pot combine the oil, honey, salt and cinnamon. Stir frequently until mixture is very

thin. Add peanut butter, honey, milled flax seed, and continue melting. Remove from heat, add the oats, nuts and dried

cranberries and stir until coated evenly. Lastly, add flour and puffed cereal, mix until coated, then pour into 13 x 9 x 2 pan.

Bake for 10 to 15 minutes.


Vegan Almond Quinoa MuffinsMakes 12 muffins

Ingredients1 cup almond milk

1 tbsp ground fIax seeds

4 cups oil, grapeseed or vegetable oil

¼ cup agave nectar


1¼ cup whole wheat flour or gluten free flour (spelt works well)

¼ cup almond meal (place almond slivers on your mini food chopper to make almond meal)

1½ tsp baking powder

1 tsp baking soda

½ tsp salt

1 tsp cinnamon

1¼ cup quinoa, cooked

2/3 cup currants

DirectionsPreheat oven to 350º F. Mix together almond milk and ground flax seed, let sit for one minute. Whisk in oil, agave nectar

and vanilla. Mix dry ingredients in large bowl (except quinoa and currents). Mix in wet ingredients, fold in quinoa and add

currents. Lightly grease muffin pan and dust with flour. Bake for 20 minutes or until a toothpick inserted into the center

of muffin comes out clean.

Breakfast snacks


Salads

Tangy Fruit Salad

Ingredients: All your favourite fresh fruit in a bowl

Fresh pineapple is always a must in fruit salads

½ cup favourite nuts

1” chunk of ginger

1 cup frozen or fresh raspberries

1 orange

4-5 strawberries

1 tbsp maple syrup

Cut up all your favourite fruits and mix in a bowl. If you have fresh raspberries you can mash them with a fork adding

one tbsp of maple syrup. Or, if they are frozen heat them on low heat with 1 tbsp of maple syrup until they are

unfrozen and soft (do not cook them). Remove the skin off a piece of ginger (the larger the size the more spicy the

taste) and orange. Juice the ginger, orange and 4 – 5 strawberries. Add raspberries and juiced ingredients to mixed

fruit. Top off with your favourite nuts. Et voila, a tangy and refreshing fruit salad! Put in a tupperware and serve

after a hot yoga class. Your body will love you for it.

If you are serving at home you can use a cantaloupe shell as a bowl. If you do not have a juicer you can skip the

juicing part and it is still a delight to eat (the mashed raspberries adds wonder to the fruit salad).


Salads

Lindsay’s Spinach Sweet Potato Salad

Ingredients

4 cups baby spinach

2 sweet potatoes

handful of mushrooms

few stalks of asparagus

few chunks of broccoli

crumbled feta, optional

Cut sweet potatoes into wedges, drizzle with olive oil, salt

and pepper. Bake in the oven for about 25 minutes at 350.

Sauté the mushrooms, asparagus and boiled broccoli in just

a tad of olive oil. Mix the spinach with the Balsamic Salad

Dressing (below), put the hot veggies on top, the sweet

potatoes and crumble the feta on top.

Balsamic Salad Dressing:

½ cup olive oil

¼ cup balsamic dressing

1 tsp dijon

½ tsp maple syrup

salt & pepper

Green Citrus Salad with Hemp Hearts Submitted by: Victoria Moksha Community

¼ head of red cabbage, chopped into small sticks

1 handful of spinach

¼ cup finely chopped cilantro

¼ cup chopped mint

1 jalapeno pepper, finely chopped

1 cup diced cucumber

½ cup diced red onion

1 tomato diced

½ chopped orange bell pepper

½ avocado cut into small chunks

¼ cup hemp hearts

juice of 1 lemon

salt and pepper

Sweet Potatoes have amazing

benefits, just like yoga does! Their

high potassium content means

sweet potatoes can alleviate muscle

cramps which are often related

to potassium deficiency. During

times of stress, the body uses more

potassium, so eating sweet potatoes

can help protect you from the

negative health effects of tension.

• Hemp hearts contain more amino acids (proteins) than milk, meat or eggs.• They are a complete protein source.• Contain 47% oil, 86% which are the Omega 3, 6 and 9 oils.• Contain all the essential Omega fats required and many, many more times

the Omega 3 than any fish.• Provide more energy than energy bars–without all the sugar!

hemp hearts

It’s been said that strawberries

conventionally grown are so

full of chemicals they can

be ground down and used as

pesticides. Buy local, organic

strawberries during the

summer months and freeze to

reduce known chemicals, the

transportation footprint, and

the packaging.

Strawberries

Jess Robertson, Co-Founder

Moksha Yoga Inc


Chopped Salad with Strawberry DressingIt’s worth the chopping - My mom got me into chopping stuff. It makes it all taste so yum. I love opening her

fridge because I know they’ll always be a tupperware full of chopped salad! Sometimes I’ll just throw some

braggs, and lemon on top. But if I’m feeling creative, or cooking for friends I’ll do a variation on the dressing

below. Ps. I just made up measurements, so go for what tastes great, adding or subtracting as desired.

Remember to start with little vinegar - always easier to add then take away!Ingredients

Finely chop:Cucumbers, romaine lettuce, fennel, kale, celery, raw almonds, olives, zucchini, cauliflower, purple cabbage,

chick peas, and any other veggies you love.

Strawberry Dressing: Good on - well just about everything5-6 strawberries3-4 tbsp coconut oil/olive oil4-5 tbsp water (to desired thickness)1 tbsp toasted sesame oil1 tbsp balsamic vinegar/apple cider vinegar1 tsp sea salt

½ lime (or lemon)1 tsp maple syrup½ tsp sea salt

DirectionsBlend it up, and you’re good to go for making green things even yummier.

Jess Robertson, Co-Founder

Moksha Yoga Inc


Healthy White

Balsamic Vinaigrette

Ingredients

white balsamic vinegar

flaxseed oil or grape seed oil

2 tsp dijon mustard

1 tsp maple syrup or agave or honey

2 cloves garlic, ginger, fresh tumeric or a combination of any 2

a pinch of salt and cayenne pepper

2 tsp herbs (you can never go wrong with oregano and basil or dill)

2 tsp yogurt

DirectionsDepending on the size of the salad, use 1/3 vinegar for every 2/3 oil. Add minced garlic, ginger or fresh tumeric (if

using garlic, remove the center part as it can be hard to digest for some). Add the rest of the ingredients in a jar or

container that has a lid. Shake the ingredients and let sit for at least 15 minutes before serving. This vinaigrette

not only tastes yummy but the ingredients used are excellent, healthy choices to feed your body. I learned how to

make this salad dressing when I was 8 years old and have been making it every week for the past 28 years. If you

don’t have any white balsamic vinegar kicking around, you could always use other types of vinegar.


Salads

Mango Black Bean Avocado Salad Submitted by: Greta & Janet Podleski

Ingredients1 can (19 oz) black beans, drained and rinsed

1 can (14 oz) whole-kernel corn, drained

1 cup quartered grape tomatoes

1 cup diced red bell pepper

1 cup diced mango

½ cup chopped green onions

2 tbsp minced fresh cilantro

2 tbsp freshly squeezed lime juice

1 tbsp olive oil

¼ tsp each salt and freshly ground black pepper

1/8 tsp each ground cumin and chili powder (see tip below)

1 cup diced avocado (see tip below)

DirectionsCombine all ingredients in a large bowl and mix well. Chill for one

hour before serving. As with most dishes containing avocado, this

dish tastes best when eaten the day it’s made.

Tip: For added “kick,” try chipotle chili powder - it’s sold

beside the regular chili powder in the spice aisle. Avocado

turns brown quickly, so peel, slice and add it to the salad

just before serving.

Spinach and Edamame Salad

IngredientsSpinach, walnuts, and edamame, grapes and gorgonzola (which

happens to be very healthy too). Top it off with a Healthy White

Balsamic Vinegar (opposite page), lightly toss all the above

ingredients together and voila!


Exotic Rice/Roasted Veggie SaladSubmitted by: JJMa

You will need....everything in the recipe below. For sure, do not be tempted to leave out the cranberries. They are yummy!

Yep, it is a bit of work, but so full of love that it is worth it. This recipe was invented in my kitchen by Amrita, a wonderful

young house guest who will someday be a Moksha teacher for sure. I always make enough for at least 2 days of this. While

you are chopping and creating a mess, you might as well do enough for a friend as well.

Peel 2 big yams, 2 medium potatoes, 2 large beets, 4 carrots, 2 good sized parsnips. Cube all of these root veggies into 1’’

pieces and put them into a pyrex baking dish, with 3 -4 tbsp of coconut oil. Sprinkle with salt, pepper and cinnamon. Roast

in oven at 350 about 20 minutes, until veggies are soft and yummy. At the same time cook up 1 cup of short grain organic

rice and 1 half cup wild grain rice in 3 cups water. Bring to boil and then simmer with top slightly askew undisturbed until

bubbles or small volcanic looking shapes occur in the rice. Do not be tempted to stir at any point in the cooking!

The night before, soak a half cup of raw almonds in a bowl of water. While the above is cooking, enjoy the fun of pinching

the soaked almonds to release the bitter brown skin and release the yummy white flesh of the almond. Chop almonds into

smallish pieces.

Wash and chop a large bunch of fresh cilantro, this is essential. When the veggies are cooked, dump everything into a large

bowl and begin combining...root veggies with rices, add chopped almonds, chopped cilantro, raisins and dried cranberries

to taste. Add some citrus juice...either lemon or orange juice with a drizzle of almond oil. Spring salt and pepper to taste.

You can make it a few hours before serving so that tastes blend and then you do not have to be a frantic hostess when the

family arrives!

Pesto 4 cups fresh basil leaves removed from stems, washed and spun dry

4 cloves garlic

I cup parmesan cheese ( optional for vegans, but really yummy)

½ cup olive oil

¼ cup chopped pine nuts or walnuts

Chop nuts first while food processor is dry. Dump them into

big bowl, add parmesan to bowl. Process basil, dump into

bowl, the process garlic with oil and combine to a perfect

consistency... not too liquidy and not to leaffy. Mix and

bag for freezer or serve for dinner over yummy gluten free

pasta, with great salad.

Salads

Soups

Pumpkin Coconut Banana SoupSubmitted by: Sophie Arès-Pilon

Ingredients½ cup chopped white onion

½ cup chopped celery

1½ cup water

2 tbsp freshly grated ginger

1 tbsp freshly grated turmeric

1 can pumpkin puree

1 can coconut milk

1 sweet potato

1 cube vegetable bouillon

1 pinch tea masala

1 tsp curry powder

1 tbsp maple syrup

1 banana

1 tbsp shredded coconut

1/8 cup spelt bread crumbs

DirectionsCook onion, celery, ginger, turmeric,

vegetable bouillon, curry powder,

tea masala in ½ cup of water until

onion and celery are tender (you

may have to add more water after

a while). Meanwhile peel, cut in

pieces and cook sweet potato in

boiling water. In a big pot, mix

pumpkin puree with coconut milk

and maple syrup and heat on low-

medium heat. Once the sweet pota-

to is cooked (soft) remove most of

the water except for one cup. Mash

potato pieces and water together with a masher. Bring it all together and let simmer

on low heat. Test the soup and add more spice/salt/sugar as desired. Meanwhile, cut

little pieces of banana and put in a jar that has a lid. Add spelt bread crumbs. Put the

lids on the jar and shake. After the soup has simmered for ½ hour, pour the soup in a

bowl and serve with coated banana and sprinkle shredded coconut on top. You could

always substitute the banana for avocado if you wish.

soups

Soup: Ginger-Squash TonicSubmitted by: Sophie Arès-Pilon

Ingredients2 medium squashes

2 cups sliced shiitake mushrooms

1 yellow onion

3 lg carrots (or 4 medium size)

¼ cup grated ginger

2 tbsp grated fresh turmeric

3 vegetable bullion cubes

2-3 tsp curry powder

1-2 pinches of cayenne pepper

1-2 pinches black pepper

1 tbsp coconut oil

3 tbsp maple syrup or agave syrup

salt to taste (1-2 pinches)

2-3 tsp fresh dill

½ avocado per serving

cottage cheese, optional

DirectionsCut 2 of your favourite squashes lengthwise and remove seeds. Prick the

inside of the squash with a fork a few times and place them face down in an

oven glass deep dish filled with 1 inch of water. Cook in oven at 415 F for

45 – 50 minutes. It is ready when you can easily prick through with a fork.

Meanwhile, cut 3 – 4 carrots in small pieces and cook in 6 cups of boiling

water with vegetable bullion cubes. Add grated ginger, fresh turmeric, curry

powder, cayenne pepper and black pepper. Cut the yellow onion into small

cubes and separate in half. Add half to the boiling water. Cook the other half

in a pan with the sliced shiitake mushroom at medium heat with coconut oil.

Add salt and 2 tbsp of the maple syrup or agave syrup, and cook until done.

Once the carrots are cooked thoroughly, place aside to cool along with squash

and mushrooms (about 15 – 20 minutes). Scoop out squash meat and mix in

with the carrot mixture. Blend squash and carrot mixture until well blended

and put mixture in a pot on the stove at low heat. Once all is blended and in

the pot, add the mushrooms, and onions (to the pot) as well as fresh dill and 1

tbsp maple syrup/agave syrup. Cook on low heat for 10 minutes. Serve and

add 1 scoop cottage cheese (optional) and ½ an avocado with a pinch of fresh

dill on top. This soup has been reported to help sooth and heal the gut and

overall is an excellent meal to eat adding value to your health.


Soups

Totally Fresh + Addictive Tomato Fennel Soup Submitted by: Kathryn Budig

Ingredients3 med fennel bulbs, fonds removed and roughly chopped

1 yellow onion, diced

3 carrots, sliced

1 tbsp red pepper flakes

½ cup extra virgin olive oil (get Lucini, you’ll thank me)

1-28 oz can diced tomatoes, drained (San Marzano is the best)

4 cups organic vegetable broth

¼ cup creme fraiche, optional

sea salt and fresh pepper to taste

fresh tarragon leaves for garnish

DirectionsTrim the bottoms and fronds off of the fennel bulbs. Wash well removing the

heart and chop roughly (if you have an old school blender, work on a finer

chop for all of your veggies). Remove the skin from your onion and finely dice.

Chop your carrots into half inch slices. Place all your veggies into a bowl and

go grab the olive oil. Pour your olive oil into a dutch oven or large soup pot.

Bring to medium heat and add your bowl of lovely veggies. Sprinkle with salt,

pepper and red pepper flakes. Saute for 10 minutes or until the carrots soften

and the onions and fennel are translucent. Drain your tomatoes and add to

the pot along with the broth. Give it a good stir and reduce to medium-low

heat for about 20 minutes, which allows the flavours to marry. Remove from

heat and as an option, stir in the dollop of creme fraiche just to give that kick

of slight creamy goodness. Time for the blender. The key here is to ladle small

batches into the blender at a time. If you add too much at once you’re going

to have a super unpleasant blast of hot soup everywhere. Blend on high (I

highly recommend using a BlendTec or Vitamix Blender) working in batches

until your soup is nice and creamy. Ladle into bowls and garnish with a few

leaves of fresh tarragon and more creme fraiche if you’re feeling super french.

Bon Appetit!

Suffer from heat

rashes from being

in the hot room?

Fennel is great

as it naturally

helps combat

inflammation.

Watermelon Gazpacho SoupTailor this recipe to your own preferences. If you prefer it more chunky, switch out the romaine for a large yellow pepper. Add a

garnish of finely chopped red onion or a dollop of creamy greek yogurt and chopped fresh mint.

Ingredients1 ice cold 3 lb. ripe watermelon (thump it- does it sound hollow?)

1 lg cucumber, skinned, seeded (or 2 medium)

2 lg celery stalks

1 sm head romaine lettuce, trimmed, cut up

2 med dense, heirloom tomatoes, seeded, chopped

1-2 tsp elephant garlic, minced

juice from 1-2 limes, according to taste

2 tbsp white balsamic or rice vinegar

2 tbsp fresh chopped cilantro, basil, mint or parsley

Sea salt, to taste

DirectionsSlice the watermelon, cut up most of it, taking out the seeds;

reserve about 1 cup, diced fine. Toss the cut up watermelon into

a Vita-Mix or blender. Add the cucumber, celery, lettuce, tomato,

garlic. Pulse mixture briefly to process it. Add lime juice,

vinegar, chopped herbs, sea salt. Pulse till combined.

Taste test. Does it need more lime juice? A touch more

salt or vinegar? Pour into a storage container, add in the

reserved diced watermelon. Cover and chill until serving. Two

hours is best.soups

Watermelon is an excellent

fruit to enjoy after a sweaty

class to help replace lost

electrolytes.

Cara’s Vegetable Barley Soup:

Ingredients½ cup carrots, celery and onion

19 oz can of diced tomatoes

½ cup barley (pot barley - uncooked)

6 cups vegetable stock

DirectionsPut all ingredients in a pot and let simmer (covered)

for 1 hour

Spicy Tomato Soup

Ingredients1 tbsp olive oil

1 lg onion

4 lg cloves garlic, finely chopped

1 lg carrot, finely chopped

1 tsp dried thyme

½ tsp ground red pepper

¼ tsp cayenne

2-28 oz cans whole peeled tomatoes in juice

1 cup vegetable stock

2 cups plain soy, almond or hemp milk

1 tsp cane sugar

Salt and pepper, to taste

Parsley, for garnishing (optional)

Soups

Directions:In a large saucepan over medium-high heat, heat the olive oil,

adding the onion, garlic, and carrot once hot. Add the thyme, red

pepper and cayenne, and cook for 5-6 minutes, stirring often, or

until the onion is fragrant and the carrot is soft. Add the tomatoes

with juice and broth, bring to a simmer and cook, uncovered for

20-25 minutes. Working in batches, puree the soup in a food pro-

cessor or blender. Return the pureed soup to the pot, add the milk

and sugar, and cook until desired heat and consistency. Add salt

and pepper to taste. Serve hot, garnishing with parsley if desired.



side dishes

Pumpkin PolentaSubmitted by: Tysir Salih

Ingredients3 cups fresh water

Pinch of sea salt

1 cup Bob’s Red Mill Gluten-Free Polenta

1 14-oz can organic pumpkin puree

2/3 cup coconut milk

2 tbsp vegan butter

1 tbsp raw organic agave nectar or pure maple syrup

Pinch of nutmeg

DirectionsHeat the water in a deep saucepan until boiling and add a pinch of sea salt, to taste. Pour the polenta into the simmering

water, stirring with a whisk as you pour. Continue to whisk for a minute or two as the polenta cooks and adjust the heat to

medium-low heat, so that the mixture gently simmers but does not cook too quickly- you don’t want to scorch it. Keep an

eye on it and stir frequently to keep it from sticking. When the polenta has absorbed most of the water, add in the pumpkin

puree and whisk to combine. Add in the coconut milk, vegan butter, agave and a pinch of nutmeg, and stir again. The polenta

should be ready in roughly 20 to 30 minutes. It should be tender to the bite, not gritty. If it isn’t soft enough for you, add more

coconut milk and cook it a little longer. Serve in soft mounds with a topping of salsa fresca (recipe follows) or more vegan

butter and maple syrup. Sprinkle with roasted shelled pumpkin seeds.

Tomatillo-Avocado Salsa Fresca

Ingredients: 3 tomatillos

½ orange or yellow bell pepper

1 anaheim chile pepper

1 fresh lime

dash of extra virgin olive oil

drizzle of raw organic agave nectar

sea salt, to taste

a handful of fresh chopped cilantro

1 small avocado

Instructions:Remove the papery skins from the tomatillos and wash the stickiness off

with produce soap and water. Roughly chop and toss into a bowl. Wash,

halve, seed and chop the bell pepper, adding to the bowl when done. Stem,

clean and dice chile pepper, and toss it in the bowl. Drizzle the mix with

fresh squeezed lime juice, olive oil and agave nectar. Season with sea salt,

to taste. Add in fresh chopped cilantro and stir to combine. Cover and chill

till serving. Just before serving, peel and pit the avocado, dice it and add

the avocado to the salsa.


White Bean Agnolottis with Roasted Peppers, Almonds & Kale

IngredientsAgnolottis:

10 oz white beans

1 shallot

1 small clove garlic

1 cup tofu, cubed

1/8 cup extra virgin olive oil

sea salt and freshly ground black pepper, to taste

750 g whole semolina lasagna noodles, fresh Roasted Red Pepper, Almonds and Kale

Directions

Agnolotti:Blend beans, shallot, garlic, tofu, oil, and seasonings in a food processor to make a smooth paste. Lay fresh lasagna noodles on a work surface. Place a round glass upside down on the lasagna noodle, and use a knife to cut out circles. Drop 1 tsp of filling in the centre of each agnolotti round. Dip your finger in water and apply to ½ the edge of each agnolotti. Wrap pasta over the filling and gently press two pasta edges together, ensuring a closed seal. Place agnolottis on a tray lined with parchment paper.

Sauce: Bring a large pot of water to a boil and season with salt. Finely chop 1 clove of garlic up. Cut roasted peppers into long strips. Strip kale leaves from the stem. Heat a frying pan on low heat and add olive oil. Add garlic to the pan and saute for 30 seconds being careful not to brown. Add almonds and roasted peppers, season with salt and pepper and cook for 3 minutes. Add kale to the pan with stock, cover and let kale steam for 3 minutes. Add agnolottis to pot of water and cook for 2 to 3 minutes. Remove agnolottis from water with a slotted spoon and add to pan with peppers, almonds and kale. Add

basil, toss gently and place in a serving dish. Option to garnish with fresh parmigiano reggiano.

Sauce:

1 clove garlic

2 tsp extra virgin olive oil

2 cups roasted red peppers

¼ cup almonds, blanched and sliced

6 cups kale

¼ cup vegetable

½ cup basil leaves, chopped

¼ cup parmigiano reggiano, optional

sea salt and black pepper to taste

side dishes


side dishes

Spiced Sweet Potatoes Cooked with Split Red Lentils

In my kitchen I cook with lentils, chickpeas, and beans very frequently. There is really no end to what

you can do with them. The best part of this recipe is that the spices form a nice crust on the sweet

potatoes.

Ingredients3 cups split red lentils (masoor dhal)

6 cups water

½ tsp salt

1 tsp ground turmeric 2 tbsp grapeseed oil

1 tbsp ginger, finely chopped

1 tbsp cumin seeds

1 tbsp ginger masala

½ tsp coriander seeds, crushed

½ tsp mustard seeds

10 -12 curry leaves

1⁄8 tsp salt

1 small sweet potato, peeled and cubed

½ cup water

DirectionsTo prepare the lentils, place all the ingredients in a saucepan and

bring to a boil. Turn the heat to low and simmer until the lentils are soft, about

15 to 18 minutes. To prepare the spiced sweet potatoes, heat the oil in a skillet over

medium-high heat. When the oil is hot, add the ginger and cook for 10 seconds. Add

the cumin seeds, ginger masala, coriander seeds, mustard seeds, curry leaves, and salt and

cook for 5 seconds. Stir in the sweet potato and water. Bring to a boil and turn the heat to

low and simmer, stirring regularly, until the sweet potato is tender, about 12 to 15 minutes.

To serve, add the cooked sweet potatoes to the lentils and mix them gently. Enjoy over rice or

with rotis.

side dishes

Black Bean Nachos Submitted by: Melissa Pawlyk

Ingredients½ cup cottage cheese

2 tbsp sour cream

Hot sauce to taste

¼ tsp cumin

2 cups pita chips

½ can black beans, rinsed & drained

½ cup mexican cheese blend shredded

¼ cup green onions, chopped

½ tomato, chopped

½ red pepper, chopped

DirectionsMix the cottage cheese, sour cream, hot sauce and cumin in a small bowl; set aside. Layer the pita chips on an oven

friendly dish. Top with half of the beans and shredded cheese. Heat until the cheese is melted. Drop the cottage

cheese mixture by spoonful’s over the melted cheese on the nachos. Top with green onions and tomato.

Enjoy!

Dried vs. Canned beans

Here are just a few reasons why dried beans are the way to go. • Price

• Sodium Free

• Healthier (preservative free)

• Tastier

• Reduces your environmental footprint

• More bean variety

• Control over texture

• Guaranteed to be BPA free (cans are lined

with a plasticliner known to contain Bisphenol

• Soaking beans is actually really quite easy



side dishes

Yummy Quinoa SaladSubmitted by: Lindsay Dandeneau - A wonderful

one dish meal!

Ingredients1 cup cooked quinoa

red pepper, celery, carrots, cucumber, red

onion, chopped

1 avocado

feta cheese (optional)

1/3 cup olive oil

3 tbsp white balsamic vinegar

2 tbsp red wine vinegar

1 tsp dijon mustard

1 clove garlic minced

dill (fresh if possible)

salt/pepper to taste

DirectionsCook quinoa according to directions and let cool.

To make vinaigrette, mix oil, vinegars, mustard,

garlic, dill, salt and pepper. Adjust to your taste.

Chop your favourite veggies, add to quinoa with

desired amount of vinaigrette. Can be made

ahead of time or even night before. Top with

chopped avocado and feta cheese (optional). Serve

immediately.

South Indian Coconut Quinoa Submitted by: Alice Toyonaga

Ingredients1 cup quinoa, washed drained

2 tbsp olive or coconut oil

1 tsp cumin seeds

1 tsp mustard seeds

½ tsp fenugreek (pungent!)

5-6 dried curry leaves

½ can diced tomatoes, juice strained and set aside

¼ cup shredded coconut

½ cup strained tomato juice

2 garlic cloves

1 can coconut milk

salt and pepper to taste

2 cups broccoli, cut up

DirectionsStart with a few tbsp of oil in a saucepan and heat up the

oil enough so that when you add your seeds they sizzle/

pop. Add cumin and mustard seeds. Put the lid on top.

Let them “splutter” for about a minute but watch the

heat as they can burn fast. After a minute add fenugreek

and dried curry leaves. Toast your seeds to bring out the

flavour but again watch the heat. Add tomatoes one

minute after the fenugreek and curry leaves have started

to cool down. Add coconut and cook with the tomatoes

for another minute or two to make the tomatoes saucier.

Add tomato juice from the can, garlic, milk and bring to a

light boil. Add salt, pepper, the quinoa and a handful of

cashews, reducing the heat to a simmer and cook covered

for 15 minutes. After 15 minutes, add broccoli placing

them on top and re-lid to simmer, steam them for another

5 minutes.

side dishes

Quinoa Roasted Bell PeppersSubmitted by: Lindsay Dandeneau

Impress your guests with easy gourmet cuisine!

Ingredients6 bell peppers

1 avocado chopped

Goat cheese (optional)

Stuffing (1-1 ratio):

1 cup cooked quinoa

beans or refried beans (½ to whole can)

1 can Italian stewed tomatoes, drained & chopped

1 jalapeno chopped (optional)

1 cup sautéed vegetables: onion, garlic, carrots, celery

1 tbsp chilli powder

hint of lime

salt/pepper to taste

More than just a super food

Submitted by: Lindsay Dandeneau

Four years ago, Miriam Chavez, a newcomer to Canada adorned her usual sunny smile as she

made a presentation to our office about her home country, Peru. During her presentation she

spoke passionately about quinoa (keen-wah) a grain that was sacred to her people and a staple

in her diet. I was baffled, how could a grain be sacred? She explained the rich history of quinoa in Peru,

bringing light to its inherent value. “Quinoa”, she explained, “is much more than a grain. It’s a complete

protein, and readily available super food, thought to have made the Inca warriors strong for battle”. Living

in a country where meat is expensive and not as accessible, quinoa provided a balance of protein and

carbohydrates and its gluten-free properties made it easily digestible by most. She went on the mention its

versatility in food, ease to cook and light nutty taste. She often brought in food, all containing the magic

ingredient, quinoa. Needless to say, it was love at first taste and I’ve been experimenting with it ever since.

DirectionsPreheat oven to 350º F. Cut the tops off and discard

the insides of bell peppers. Place in boiling water

for 5 minutes and then remove. To make stuffing,

combine quinoa, beans, tomatoes, jalapeno, sauteed

vegetables, chili powder, lime, salt and pepper. Fill

each pepper full with stuffing. Bake for 25 minutes

on a lightly greased pan. Top with avocado and goat

cheese (optional). Bake another 5-10 minutes,

remove and serve.

side dishes

Coconut TempehSubmitted by: Shannon

Ingredients1 block tempeh, cut into bite-sized chunks

2 cups shredded coconut

¼ cup canola oil

Dosa batter:

1 cup light spelt flour

½ tsp sea salt

½ tsp baking powder

½ tsp curry powder

½ cup plain soy, almond or hemp milk

¾ cup filtered water

3 tbsp sunflower oil

Marinade:

2 cups filtered water

2 bay leaves

1 tbsp garlic powder

2 tbsp sea salt

DirectionsMix marinade ingredients in a small bowl and pour over

cut tempeh. Let marinate at least 2 hours. Prepare

the dosa batter by first combining the dosa pancake

ingredients in a bowl and then gradually adding the milk

and water. Whisk until smooth. Pour dosa batter over

tempeh and stir to coat each piece. Lay out coconut

on a baking sheet and coat each piece of tempeh with

coconut, pressing it gently to make sure it sticks and the

entire piece is covered. Let tempeh sit in the fridge for 30

minutes to set. Heat oil in saucepan over medium heat

and gently drop tempeh into the oil. Cook until golden

brown. Drain on paper towels and serve with a wedge of

lime.

Beluga Lentil Salad

Ingredients1 cup beluga (black) lentils - picked over and rinsed off

2 cups water

1/2 cup fresh chopped tomato

1/2 cup chopped cucumber

1/4 cup thinly sliced scallions

3 tbsp extra virgin olive oil

3 tbsp fresh parsley chopped

2 tbsp red wine vinegar

1 tbsp light agave nectar

kosher salt + pepper to taste

DirectionsCook your lentils according to the package. Meanwhile, place

tomato, parsley, and green onions into a large bowl. Strain

cooked lentils and pour into bowl with cut up veggies. Gently

stir to mix and add in olive oil, agave nectar, red wine vinegar,

kosher salt and paper to taste.

Refrigerate the salad for 2-3 hours

before serving.

mmm-yummy

side dishes

Carrot Souffle

Ingredients 16 med carrots, chopped carrots

2/3 cup cane sugar

4 tbsp flour

3 tbsp plain low fat yogurt

3 eggs, or 1/4 apple sauce

2 tbsp melted vegan butter, or coconut oil

1 tsp baking powder

½ tsp salt

¼ tsp mace (or nutmeg)

½ tsp vanilla extract

½ tsp orange extract

DirectionsSteam carrots until soft and then cool completely. Preheat oven

to 350º F. Place carrots in a food processor and pulse until pureed.

Add the other ingredients, pulsing as you go. Run food processor

until all the ingredients are well incorporated. Spray a souffle dish

with cooking spray and pour in carrot souffle batter. Bake for about

50 minutes until a knife comes out clean when inserted. Try not to

eat the whole dish while it is still steaming warm from the oven.

After all, you might want to save some for dessert.

mmm-yummy


side dishes

Honey Buttered Sweet Potatoes Submitted by: Sara Salehi

Ingredients ¼ cup olive oil

¼ cup honey (vary based on desired sweetness)

3 med sized sweet potatoes

salt, paper and cinnamon to taste

Directions Pre-heat oven to 375º F. Wash, peel and cut sweet potatoes.

Lay the potatoes out in a single layer on a roasting tray. Drizzle

oil and honey, salt, pepper, cinnamon over potatoes. Roast for 25-30

minutes in oven until tender. Take potatoes out and if desired, you can

drizzle more oil or honey before serving.

Easiest ever.... Steamed Greens Submitted by: JJma

Wash a large bunch of Kale or Swiss Chard. Come to the farm mid summer and I will send you home with some! Chop

casually into 2 inch-ish size pieces and put aside. Take 2 good size bunches of broccoli. Cut the heads off about 1” below

the flower and put aside. Use a carrot peeler and scrape the tough part of the stalk away discovering a light green yummy

secret inside that stock. Cut this yumminess into 2 inch slices and put aside. Heat up steamer and put everything on a rack

over boiling water and give it a few minutes. The green will get much more vibrant and vital. DO NOT OVERCOOK THIS AND

RENDER IT MUSHY! Pour out the water and put lightly steamed veggie’s into serving dish. Sprinkle with braggs liberally and

serve on a bed of yummy Quinoa or brown rice.


Main Course

Pasta with Zucchini, Tomatoes and Creamy Lemon-Yogurt SauceSubmitted by: Tysir Salih

Ingredients8 oz whole wheat linguine (or your pasta of choice)

½ cup nonfat plain greek yogurt

¼ cup grated parmesan cheese

1 tsp grated lemon zest

¼ tsp salt

¼ tsp ground black pepper

1 tbsp olive oil

3 med zucchini, cut into thin strips (3 inches long and ¾ inch wide, like a big stick of gum)

2 garlic cloves, thinly sliced

½ pint grape or cherry tomatoes, halved lengthwise.

DirectionsBring a large pot of water to a boil. Add the pasta, and cook about 9 minutes, or according to the package directions. Remove

¼ cup of the cooking water and set it aside. Drain the pasta and set that aside too. Meanwhile, in a large bowl, stir together

the yogurt, parmesan, lemon zest, and salt and pepper. Set aside. In a large skillet, heat the olive oil over medium -high

heat. Add the zucchini, and cook just until wilted, flipping them over occasionally with a spatula. The zucchini will be soft and

somewhat see-through. Use a spoon or spatula make a well in the middle of your zucchini. Add the garlic, and cook for 15 to

30 seconds, until golden but not really brown. Mix the garlic into the zucchini. Stir in the tomatoes and cook until softened,

about 2 minutes. Transfer the zucchini mixture to the yogurt mixture, and stir to combine. Add the drained linguine, and toss

gently to combine. Add the reserved pasta cooking water a tbsp at a time, if necessary, to thin it. Serve hot, and enjoy.


main course

Beet it Rice Pasta Submitted by: Heather Senderewich

Ingredients1 tbsp vegan margarine

2 tbsp honey or agave syrup

1 apple, grated

4 beets, boiled, peeled and grated

3 cloves fresh garlic

1 small yellow onion

2 tbsp fresh dill

½ box brown rice spaghetti

DirectionsCook pasta according to package directions, break the spaghetti into thirds before putting in pot. Meanwhile,

saute onions and garlic in the vegan margarine. Add honey/agave syrup, then mix. Add apples and beets, stir

and cook until apple is soft - about 5 minutes. Mix in cooked pasta and dill, allow to cook on minimum heat

for another 3 minutes. Enjoy!

Italian Linguine with Portobello Mushroom, Garlic and Balsamic Sauce

Ingredients 1 Portabello Mushroom

1 cup sliced onion

2 tbsp coconut oil

2 garlic cloves

Splash of veggie broth

Few drops of balsamic reduction

Italian Linguine

Salt and Pepper

nutritional yeast

DirectionsSaute mushrooms, onion, coconut oil, garlic in a pan on med low. Add

veggie broth and balsamic reduction, and let simmer. Turn on low and

cover, stirring occasionally, but allowing it to thicken. Cook the pasta

according to package directions. Add Mushroom sauce to pasta.

Add a heavy sprinkling of nutritional yeast, and enjoy.


Main Course

Sweet Potato Veggie Burgers Submitted by: Maegan McLaughlin

Makes 7-8 large patties

Ingredients2 cans cannelloni white beans, drained

1 large sweet potato, baked/peeled/mashed (about 2 cups)

2 tbsp tahini

2 tsp maple or agave syrup

1 tsp lemon pepper seasoning OR Cajun seasoning (or another fave spice!)

¼ cup wheat flour

few dashes cayenne, black pepper and a scoop of nutritional yeast, salt to taste if needed

Panko crumbs

Safflower oil for pan

Directions Bake sweet potato at 450 F for 40-50 min, or until tender. Peel and place in large mixing bowl. Add drained

beans to the mixing bowl. Mash beans and potato together. Add in seasoning, flour and any ad-

ditional seasoning you like. Your mixture will be quite soft and moist, but you should be

able to form a patty. Add more flour or a scoop of bread crumbs if your patty doesn’t

stay together. Heat safflower oil in a pan over high heat. Form a patty from mixture

and coat in Panko crumbs. Then drop the patty in the pan. Repeat making remainder

patties and place in pan until the pan is filled. Cook until browned on both sides. To

reduce fat, you can also bake in the oven, but remember to use less panko crumbs

if you do. Transfer cooked patties to paper towel and let cool down. Serve on

whole grain toasted bun with suggested toppings or toppings of your choice!

Suggested Toppings: Avocado, Dijon Mustard, Romaine, Onion, Olive

Oil, Pepper


main course

Crisp Tofu with Asian Greens and Peanut SauceSubmitted by: Anat van Eeden

Ingredients1 pkg Firm Tofu

handful baby bok choy, chinese broccoli, tatsoi or napa cabbage

coconut oil

red chilie flakes

½ cup peanut butter

2 tbsp soy sauce

fresh lime juice

water

DirectionsSlice firm tofu into strips or cubes and pat dry; roughly chop a bunch of the greens. Pan-fry the tofu in some

coconut oil until it browns on all sides, about four minutes. Remove tofu from pan and pour off all but a little

of the oil. Add the greens and pinch or two of red chile flakes, and continue cooking until the vegetables turn

dark green, about three minutes. Mix together peanut butter, soy sauce, and fresh lime juice to taste. Add a

bit of water if necessary to get a nice consistency, then add the sauce to the pan along with the reserved tofu

and toss to coat. You may not need to use all of the sauce, depending on how much greens/tofu you have.

Garnish with crushed peanuts and serve.


Main Course

Pasta With Chanterelles, Porcini, Parsley, and Marscapone Submitted by: Erik Giasson

Ingredients50 grams coconut oil

4 tbsp olive oil

250 grams chanterelles trimmed

250 grams porcini better fresh or frozen

½ tsp pepper

2 cloves garlic minced

3 tbsp chopped parsley

6 tbsp mascarpone cheese

juice of ½ lemon

400 grams short pasta

parmesan, salt and pepper

Celeriac Pancakes Makes about 14 small pancakes

Ingredients4 cups grated celeriac

½ cup finely chopped flat-leaf parsley

1 cup fresh bread crumbs

1 tbsp whole wheat flour

1 tbsp salt

½ tbsp turmeric

2 tbsp lemon juice

¼ cup water

Ghee or oil

DirectionsHeat the butter and half the olive oil and saute the

mushrooms for about 5 minutes, set aside. Heat

remaining oil in a skillet and add garlic and pepper, cook

at low heat until garlic is tender and add parsley and

mushrooms, cook for another 5 minutes at low heat and

add the mascarpone, the lemon juice and stir. Season

with salt and pepper. Cook the pasta al dente in plenty

of boiling salted water, add the pasta in the mushroom

sauce, mixing well, top with parmesan and serve.

DirectionsToss the celeriac and parsley together. Add the bread

crumbs, arrowroot or cornstarch, flour, salt, and turmeric

and toss until blended. Stir in the lemon juice and water.

Heat a skillet and add a generous amount of ghee or oil

for pan-browning. Take a small handful of the celeriac

mixture and squeeze it into a ball, then flatten it to form

a pancake, then fry in pan until browned and slightly

crispy. Repeat until all the pancakes are cooked. Serve

immediately.


Hickory-Smoked Mushroom Quinoa BurgersSubmitted by: Stefan Schneider

Makes 10-12 burgers

Ingredients2 tbsp olive oil

1 lb portobello or cremini mushroom, diced

pepper

1 tbsp tamari

3 cups quinoa, cooked

1 red onion, sliced thinly

4 garlic cloves, minced

1 small zucchini, peeled, grated

½ tsp red pepper flakes

DirectionsSmoke the diced mushroom for 20 minutes with hickory wood chips. Remove from smoker and grind in a food

processor or high-speed blender until well ground (not pureed). In a wok on medium-high heat saute the mushrooms

until they’ve lost most of their liquid, about 6-8 minutes. At the end of cooking splash with the tamari and turn to

coat. Remove from heat and set aside. Rinse the quinoa well, bring the water to a boil and add the quinoa, cook for 12-

14 minutes or until cooked through. Drain, set aside. While the quinoa is cooking, set a large saute pan on medium-

low heat, add the olive oil and cook the onions slowly until caramelized, about 8-10 minutes. Add salt and pepper

to taste, then add the garlic and cook one additional minute. Add zucchini and fry for 5 minutes more. Add parsley,

thyme and smoked paprika. Stir to combine, cook for one additional minute. Remove from heat, set aside. In a large

bowl, add the cooked mushrooms, onion/zucchini mixture, quinoa, ground flax seeds, potato flour, nutritional yeast and

grated cheese together and mix until well incorporated. Add the tamari and mix a little more. Check for seasoning. Let

chill in the fridge for a few hours. Set a cast iron pan on medium-high heat, put 1 tbsp oil in the pan, form the mixture

into 3”-4” patties about ¾” thick and fry 4-5 minutes on the first side, flip and cook and addition 3-4 minutes until

finished.

main course

2 tsp fresh parsley, minced

1 tsp fresh thyme, minced

1 tsp smoked paprika

salt & pepper

2 tbsp flax seeds, ground

¼ cup potato flour

¼ cup nutritional yeast

½ cup grated daiya (mozzarella or cheddar)

1 tbsp tamari


Gluten-Free Spanokopita Pie with Sweet Potato Crust Submitted by: Jennifer Reed

Ingredients For the crust:

2 medium sweet potatoes

1 medium yellow onion

1 egg white

oil for brushing

Directions For the crust:

Grate the sweet potato and the onion in a food processor. Mix the sweet potato together with the egg white. Brush

the sides of a deep-dish pie pan with oil to prevent sticking. Line the pie pan with the potato mixture, patting down

and forming it along the sides. You can build up the sides above the pan ¾ of an inch to create a “crust”. Bake

at 400 F for 30 minutes. Remove from the oven, brush the sides of the crust with oil to help it crisp up and return to

bake for 10 more minutes or until the crust is browned along the edges. Lower your oven temperature to 375º F.

For the filling:

Sauté the onion with some olive oil until it becomes translucent. Add the spinach and continue cooking until it wilts.

Remove from the heat and place in a bowl to cool. Meanwhile, mix the other ingredients together. Return to the

spinach, taking handfuls and squeezing out excess moisture, as much as possible. Then add the spinach mixture to

the other mixture and stir to combine. Salt and pepper to taste. If the mix seems too dry you can always add an extra

beaten egg. Add the filling to the pie crust and bake for 25-30 minutes or until a knife inserted in the center comes

out clean. If the crust starts to brown/burn too quickly, you can place a sheet of aluminum foil on the top of the pie.

Main Course

For the filling:

2 lbs fresh spinach roughly chopped

1 small yellow onion diced

1 bunch green onions, green and white parts chopped

½ cup fresh dill chopped

8 oz feta cheese, or vegan replacement

¾ cup cottage cheese, or vegan replacement

3 eggs beaten, or egg replacement



Mung Beans and Rice Makes 10-12 two cup servings

Ingredients4½ qts water (1 qt = 4 cups)

1 cup mung beans

2 cups basmati rice

½ cup ginger root, chopped

1-2 onions, chopped

½ bulb garlic chopped

2-8 cups chopped vegetables (colourful veggies are great)

2 tbsp ghee or oil

½ tsp crushed red chillies

2 tsp tumeric

1 tbsp ground coriander

½ tsp black pepper

2 tsp garam masala

½ tsp ground cumin

2 tsp salt or to taste

DirectionsSet water to boil in 6-8 qt pot. Pick through mung beans and remove any debris and rinse thoroughly. Add to water

and boil until beans start to split ( about 30 minutes). Meanwhile, prepare other ingredients. Clean rice in the same

manner as mung beans. Peel and chop vegetables. When the beans are split, add rice to the pot along with the

vegetables as you finish chopping them. Peel and chop ginger root, onions and garlic. Heat ghee or oil in a frying pan

over medium heat. Add onions, ginger and garlic and sauté until onions are translucent. Add all spices and let sizzle

stirring for 1 minute. Add to cooking mung beans and rice. As rice starts to break up you will need to lower the heat

to medium and stir occasionally. Continue to cook uncovered until all the ingredients are very well done and it’s a bit

mushy. Add salt or bragg’s aminos or tamari soy sauce to taste. Serve with yogurt, and chapatti or tortillas. Grated

cheese is also yummy. And Indian pickle to spice it up!!

main course

Beans and rice makes a perfectly balanced protein

and, when prepared in this way it is easily digested.

It is a very healing food and especially good to eat

when recovering from illness, after giving birth or

surgery. We think it is great to eat anytime!

This recipe calls for basmati rice but you can

substitute brown rice if you prefer the chewier

texture. In this case add the rice to the water at the

same time as the beans and cook 30

minutes longer.


Peanut Lovers Sauce: Submitted by: Bryde Maclean

Ingredients¼ cup peanut butter

2 minced cloves of garlic

1 tbsp minced ginger

2 tbsp honey

¼ cup minced cilantro

juice of 1 lime

1 tbsp sesame oil

1 tbsp sambal oelek

¼ cup brags

2 tbsp rice wine vinegar

DirectionsMix ingredients together in a pot on the stove at medium-low heat.

Stir often until it’s well mixed and hot, about 5 minutes.

Add to noodles, rice, or veggies!

Tahini DressingSubmitted by Moksha Yoga Victoria Community

Ingredients¼ cup tahini

2 tbs apple cider

1 tbs braggs

1/3 cup nutritional yeast

1 clove minced garlic (optional, and YUM!)

Juice of a lemon (optional)

DirectionsDepending on the desired consistency, when you blend it up, add as much water to it as you’d like.

Sauces


nibbles and bits

Strawberry Coconut Breakfast CookiesGluten-free + Vegan Submitted by: Darci Nyal

Makes 18-24 cookies

Ingredients2 cups certified gluten-free rolled oats (I use Bob’s Red Mill)

¼ cup certified gluten-free oat flour (or just process some gluten-free rolled oats into a fine powder)

1 cup unsweetened coconut flakes

2 tbsp ground chia seeds or ground flaxseeds

½ cup almonds, roughly chopped

¼ tsp sea salt

2 organic bananas, mashed

2 tbsp maple syrup (or honey)

¼ cup coconut oil, melted

1 cup fresh organic strawberries, roughly chopped

1 tsp vanilla

DirectionsPreheat the oven to 350º F. Line a baking sheet or two with unbleached parchment paper. In a large bowl combine

oats, oat flour, coconut, chia seeds, almonds and salt. Stir in bananas, strawberries, coconut oil, maple syrup and

vanilla. I use my clean bare hands to mix it all up so I can really get in there and get everything well mixed. You can

of course just use a large spoon or spatula. Form the dough into 2 ½ inch balls/discs with your hands and place into

even rows with just a little room in between them. Press them down very gently to flatten them a bit. Bake for 25-

30 minutes or until fragrant and golden. Cool on pan for a few minutes than transfer to a cooking rack. Enjoy for

breakfast, dessert or an anytime snack.


nibbles and bits

Marilou’s Granola Makes 12 cups

Ingredients

6 cups old fashioned rolled oats (not instant)

1½ cup chopped nuts, such as raw almonds, pistachios, walnuts, pecans, or a combination (optional)

¼ cup raw hulled pumpkin seeds (pepitas), sunflower seeds, or a combination

½ cup ground flaxseed or toasted wheat germ, or a combination

¾ tsp ground cinnamon

3 lg egg whites

¾ tsp coarse salt

¾ cup sweetener, such as honey, agave, or unsulfured molasses

1 cup coarsely chopped dried fruit, such as sour cherries, cranberries, currants, raisins, apricots, figs, pineapple

Directions Preheat oven to 350°F. In a bowl, combine oats, nuts (if using), pumpkin seeds, flaxseed, and cinnamon. In another

bowl, whisk together egg whites and salt until frothy. Add honey and oil, and whisk to combine. Stir into oat mixture

until combined. Spread mixture in even layers on two rimmed baking sheets. Bake 20 minutes; remove from oven, and

use a spatula gently flip the granola and move it from the outer edges to center (to brown evenly). Return to oven, and

continue to cook until golden brown, about 10 minutes more. Cool completely on sheets, then transfer to a bowl; stir in

dried fruit.

Personal suggestions

I personally like to add more nuts than suggested.

Other dried fruits that taste great are

blueberries, dates, kiwi...

the more the better!


Ted Grand, Co-FounderMoksha Yoga inc.


5 Tips to Great Granola:

1. You Need Oil: I know there’s a tendency to want to make granola as healthy as possible,

but if you’re not using oil you’re going to have a pile of dry oats. The oil leaves this toastiness

that teeters between sweet and savory. The kind of oil doesn’t really matter, a light oil as Ted

suggested, olive oil or coconut oil. Whatever you do, do not omit it.

2. Choose Oats Wisely: Choose an old-fashioned rolled oats instead of quick-cooking oats.

Quick-cooking oats leaves your granola dry and dusty.

3. Add Fruit Last: A good general rule of thumb is to add in any chopped, dried fruits after the

granola comes out of the oven. This helps keeps fruit moist rather than dried up and hard to

chew.

4. Use a firm press: When pouring granola onto your baking sheet, fill the pan up full and

evenly spread/press down with spatula. This keeps your granola in a uniform layer, reduces any

random burning and, it helps create those clump formations that are so tasty.

5. When Is it Truly Done? Granola is a lot like cookies in that they continue to bake even after

you remove them from the oven. Do not wait until your granola browns to pull it out. Pull

them out just before then (listen to your intuition on this one) and watch how they crisp up as

they cool down.

Ted Grand, Co-FounderMoksha Yoga inc.


nibbles and bits

Jerry’s Kale Chips

Ingredients kale washed and dried

olive oil


garlic powder

onion powder

DirectionsRemove stems and rip kale into pieces; toss with olive oil, salt

and any other seasoning (garlic or onion powder). Spread out

on a cookie sheet and bake in oven at 350º F for about ten

minutes.

Bernie’s Nuts

Ingredients2 cups raw nuts (you choose the variety, I love cashews)

Agave nectar or maple syrup

sprinkle of spices (cinnamon, ginger)

sesame seeds

poppy seeds

cracked black pepper

DirectionsIn a non-stick pan heat up 1 tbsp of olive oil. Dump raw nuts

and toss with enough agave nectar or maple syrup that will

cover their surface lightly. Sprinkle spices in, seeds and pepper.

Toss until the sweetener starts to thicken and boil. Pour onto a

tray and cool in fridge.


nibbles and bits

Flax Cracker with Cashew Spread Hors D’oeuvresSubmitted by: Cristina Piticco

Ingredients Mary’s Organic Crackers (thin flax crackers)

1 cup ground up cashew nuts

5 tbsp True Silk Almond Milk

1 Prickly pear

1 Apple

1 Fennel bulb

Parsley leafs

DirectionsGround up the cup of cashews in a blender, or by a knife, until it becomes into a semi-chunky power. Add milk so that the

cashew powder turns into a paste like consistency. You may need to add more milk if it is not enough, or may need to add

more nuts if it becomes liquidy. Put a tsp full of nut paste onto the flax cracker. Cut a small sliver of apple, fennel and

prickly pear and place them on the cashew paste. Add a parsley leaf and sprinkle some cashew powder on the top. Make

as many as you can until you are out of cashew nut paste! Placing them on a white plate with sprinkled turmeric powder

is always a real nice touch.

This recipe is great to use if you need to make quick hors d’oeuvres for friends, family, or love ones!

In preventing bone loss, flax seed pays a great role.

It increases bone density and decreases the risk of

osteoporosis.


nibbles and bits

Vegan Herb Crackers

2 cups blanched almond flour

¾ tsp celtic sea salt

2 tbsp herbes de provence (or rosemary)

1 tbsp olive oil

3-6 cloves of roasted garlic (optional)

1 tsp honey (optional)

2 tbsp water

In a large bowl, combine almond flour, salt and herbes de provence. In a medium bowl, whisk together olive

oil and water, honey and garlic. Stir wet ingredients into almond flour mixture until thoroughly combined. Roll the dough

into a ball and press between 2 sheets of parchment paper, 2 inch thickness. Remove top piece of parchment paper.

Transfer the bottom piece with rolled out dough onto baking sheet. Cut dough into 2-inch squares with a knife or pizza

cutter. Bake at 350° F for 9-11 minutes, until lightly golden. Let crackers cool on baking sheet for 20 minutes, then serve.

now that's a cracker


nibbles and bits

Spelt breadSubmitted by: Rebecca Wood

Makes Two - 8 ½” x 4 ½” loaves

This is the recipe that I use at home for spelt bread, I think you will like how it comes out. The trick with spelt is not to over

knead it. When using wheat flour it is almost impossible to knead “too long”, but with spelt flour if you knead too long your

finished loaf will come out heavy and crumbly. Remember to add the flour gradually and only use enough that you don’t

actually stick to everything as you knead. I usually add the last cup or so a bit at a time so I can stop when I think the dough

has enough flour. Hope you like it!

For a lighter flavor and texture, use up to 50% white spelt flour. Some people who are sensitive to common wheat are able to

enjoy spelt bread.

Ingredients1 tbsp active dry yeast 2 cups warm water (105° to 110° F)

3 tbsp honey

3 tbsp butter, melted (you can also use vegan butter or coconut oil)

2 tsp sea salt

6 cups spelt flour (use any combination of whole or white spelt)

DirectionsCombine the yeast, water and honey in a large warm bowl and let stand for 10 minutes or until the yeast softens. Stir in

the butter and salt and 3 cups of the flour. Stir vigorously with a wooden spoon. Add the remaining flour in increments

until the dough becomes too stiff to stir, then place the dough on a lightly floured surface. Knead for about 6 minutes,

adding any remaining flour as necessary, until the dough becomes smooth and elasticy Do not over knead. Place the

dough in a lightly greased bowl. Cover and let rise in a warm, draft-free spot for about 2 hours or until doubled in bulk.

Grease two 8 ½” x 4 ½” loaf pans. Punch the dough down to deflate it and divide it in half. Form each half into a smooth

loaf and place in a prepared pan. Cover and let rise in a warm, draft-free spot for about 1 hour or until the dough has risen

to the top of the pans. Preheat the oven to 350° F. Uncover the risen loaves. Place the pans on a heavy baking sheet and

bake for 45 minutes or until the tops are light brown and crusty. Remove from the oven and tap out of the pan into the

baking sheet. Turn the oven off and return the breads to the oven to crisp for 5 minutes. Remove from the oven and let

cool on a wire rack.


nibbles and bits

Carrot Pulp Bread

I make this bread with ground almonds (almond flour), but it could also be made with ground cashews or hazelnuts (filberts)

or coconut flour.

Ingredients8 oz carrot pulp (left over from juicing)

6 oz ground almonds (or ground cashews, hazels or sunflower seeds or coconut flour)

2 oz melted butter (option to use vegan butter or coconut oil)

2-4 tsp honey (or maple syrup for non SCD and low fructose diets)

4 lg free range eggs (or vegan egg substitute such as apple sauce)

1 tsp bicarbonate of soda

juice of half a lime or a third of a lemon

1 tsp cinnamon

½ tsp fresh grated nutmeg

3 tsp cider vinegar

small handful of chopped walnuts, pecans or raisins (optional)

DirectionsPreheat the oven to 320º F fan assisted, 350º F without, and put a tray of water in the bottom of the oven. Line a 1 lb

loaf tin with grease proof paper, letting it hang well over the edges. In a mixing bowl, stir together carrot pulp, ground

almonds, melted butter, spices, with bicarb and eggs. In a small bowl or cup stir together, lime juice, vinegar and honey.

Pour over the rest of the ingredients (adding the option extras if wished) and stir till well mixed in. Pile into the tin and

smooth the top. Bake for 50 - 70 minutes, until the top is golden brown and a cake tester comes out clean. Allow to

cool in the tin for about 10 minutes and then gently loosen with a knife and lift out using the paper strips. Leave paper

attached until

completely cool and then remove carefully so as not to detach the crust. Slice and toast or keep in an airtight container

for up to three days. Otherwise, slice and open freeze, storing in an airtight container in the freezer for up to three

weeks.


tasty desserts

Wheat Free Crackers for S’moresMakes 24 graham crackers

Ingredients Graham Crackers:

¼ cup + 2 tbsp buckwheat flour

¼ cup + 2 tbsp chestnut flour

¼ cup + 1 tbsp sweet potato flour *

¼ cup arrowroot starch

1 ½ tsp chia seed meal

½ cup dark brown sugar, lightly packed

½ tsp baking soda

¼ tsp sea salt

4 tbsp vegetable shortening, melted

3 ½ tbsp honey

2 ½ tbsp almond milk

1 tbsp vanilla extract

S’mores:

Graham Crackers

Marshmallows

White, Milk or Dark Chocolate

Optional: Peanut Butter or Almond Butter

DirectionsIn a large mixing bowl, combine the first 8 ingredients and stir together thoroughly. Note: Make sure the chia seed is

thoroughly incorporated so that when the liquids aren’t any little gel blobs. In a large measuring cup, add the vegetable

shortening, honey, almond milk and vanilla extract and stir together. Slowly pour the liquid ingredients into the bowl

containing the flour mixture and stir. The dough will be slightly sticky. Divide the dough in half and put one half on a

sheet of parchment paper. Press down the dough with your hands and then cover with another sheet of parchment paper.

Roll out the dough until it is about 1/8 inch thick. Repeat this procedure with the other half of the dough. Then place

the parchment paper covered rolled dough into the freezer for 20 minutes. Preheat the oven to 350º F and cover a cookie

sheet with parchment paper. With a sharp knife or pizza cutter, cut the dough into squares or rectangles. Then remove

the cookies from the parchment paper and place on the covered cookie sheet. Using a toothpick prick the dough to form

2 rows of 3 dots. Bake for 13 - 15 minutes and rotate the pan at the halfway point so the crackers cook evenly. At 13

minutes the graham crackers will still be a little soft, at 15 minutes they will be crisper.


tasty desserts

Healthy Flourless Chocolate CakeMakes a single 9” layer cake, which can be halved and stacked for the taller cake you see here!

Ingredients1-15 oz can of black beans

5 lg eggs (option to use egg substitute)

1 tbsp pure vanilla extract

½ tsp sea salt

6 tbsp unsalted organic butter OR extra virgin coconut oil

¾ cup honey

6 tbsp unsweetened cocoa powder

1 tsp aluminum-free baking powder

½ tsp baking soda

DirectionsPreheat oven to 325º F. Spray a 9” cake pan with extra virgin olive oil cooking spray, or just grease it with a thin layer of

butter. Dust cocoa all over the inside of the pan, tapping to evenly distribute. Cut a round of parchment paper and line

the bottom of the pan, then spray the parchment lightly. Drain and rinse beans in a strainer or colander. Shake off excess

water. Place beans, 3 of the eggs, vanilla, honey and salt into blender. Blend on high until beans are completely liquefied.

No lumps! Whisk together cocoa powder, baking soda, and baking powder. Beat butter with honey until light and fluffy.

Add remaining two eggs, beating for a minute after each addition. Pour bean batter into egg mixture and mix. Finally, stir

in cocoa powder and water (if using), and beat the batter on high for one minute, until smooth. Scrape batter into pan and

smooth the top. Grip pan firmly by the edges and rap it on the counter a few times to pop any air bubbles. Bake for 40-45

minutes. Cake is done when the top

is rounded and firm to the touch. After 10 minutes, turn

out cake from pan, and flip over again on to a cooling

rack. Let cool until cake reaches room temperature,

then cover in plastic wrap or with cake dome (I use an

overturned plastic chip bowl). For BEST flavor, let cake

sit over night. I promise this cake will not have a hint of

beaniness after letting it sit for eight hours! If you are

stacking this cake, level the top with a long serrated

knife, shaving off layers until it is flat and even. Frost

immediately before serving.


tasty dessertsUpside-Down Cake

Submitted by: Maegan McLaughlin

Serves 4 persons, for 10 x 10 cm cake

Ingredients8 dates

½ cup shredded coconut

fruit - bananas, kiwis, blueberries or any other fruit you desire.

DirectionsIn a food processor mix dates and shredded coconut together until you get sticky pastry. Take a small bowl or plastic/glass

container and lay down one layer of banana slices with covering the sides as well. Take about 2/3 of date-coconut mixture

and press on top of that. Now start layering the fruit inside - blueberries, kiwis, bananas or any other fruit. Now cover all

of it with remaining 1/3 of date-coconut mixture. Place in the fridge for few hours or overnight. When taking out of the

container carefully loosen the edges with a knife and turn the cake upside down on the plate.

Vegan Fudgesicles

Ingredients1 banana, mashed

¼ cup peanut butter

2 tbsp maple syrup

1 tsp cacao powder

DirectionsMix together mashed banana, peanut butter, maple syrup and cacao powder.

Try not to eat the whole batter as you taste to adjust quantities. When you

think it’s perfect, pour into popsicle containers. Eat as soon as frozen for

total happiness.


tasty desserts

Vegan Sprinkle Party Cake Ice CreamMakes 1 serving

Ingredients¼ tsp pure vanilla extract

1/16 tsp salt (don’t omit)

1 tbsp raw sugar

½ tbsp sprinkles

1 cup almond milk (I used unsweetened)

2 tbsp coconut butter

DirectionsMix the ingredients together in 1 or 2 shallow plastic containers and then place in the freezer. Once frozen, pop the blocks

out of the container, thaw for 3 - 8 minutes (depending on how powerful your blender is), blend and enjoy.

Apple Sauce

Ingredients3 lbs apples

1 tsp cinnamon

1 pinch nutmeg

1 ½ cups water

2 lemon (thin, slices)

¼ tsp salt

DirectionsPeel and core apples. You can leave the skin on a few of them if you like the taste and texture. Cut apples into

approximately 1 inch cubes. Add all ingredients to a pot, and turn heat on high. Bring to a boil, cover and reduce heat to

low. Simmer for 20 minutes or until the apples have softened significantly. Stir frequently, making sure that the apples are

not sticking to the bottom of the pot. Add more water if necessary and remove lemon slices. Mash with a potato masher

or use a food mill for a smoother consistency. Serve warm or at room temperature.

tasty desserts

Simple Raw Vegan Chocolate Frosted Brownie

IngredientsBrownies:

½ cup cashews

½ cup raisins

4 tbsp cacao powder

½ tsp vanilla

pinch salt

DirectionsIn a food processor fitted with an “S” blade, process the cashews until finely ground and powdery (but not oily). Add the

raisins, cacao powder, vanilla, and salt, and process again until the mixture starts sticking together. Press the brownie

mixture firmly into the mold of your choice. I used a rectangular miniature tart pan with a removable bottom. Release

onto a plate. For the frosting, stir together the coconut oil, agave, and cacao powder until smooth. Spread on brownie and

top with coconut flakes

Lavender Chocolate Squares Submitted by: Sonia Raposo

IngredientsI cup liquid coconut oil

1 tbsp agave syrup

¼ cup fresh lavender flowers

¼ cup cacao powder

¼ cup almond butter

1 cup almonds, coarsely chopped by pulsing in food processor

1 cup raisins

11/3 cup sliced almonds

DirectionsIn a high-speed blender, combine the coconut oil, agave syrup, and lavender flowers. Process for 30 to 60 seconds,

checking that the mixture is not getting too hot, until smooth. Add the cacao and almond butter and blend slowly on low

speed until well mixed. Transfer to a mixing bowl, add the chopped almonds and raisins, and mix well. Spread the mixture

onto a sheet tray lined with parchment papers in a ½ to 1-inch layer. Top with sliced almonds. Place in the freezer to chill

until solid, about 15 minutes. Break into pieces and serve. Will keep for a month or more in the freezer.

Frosting:

1 tbsp coconut oil

1 tbsp agave

2 tbsp cacao powder

shredded coconut for topping


tasty desserts

Sweet Potato CakeSubmitted by: Amy Yaccato

Ingredients

Cake:

1 cup shortening (or vegan butter substitute)

3 eggs (or egg substitute)

3 cups cake flour

3 tsp baking powder

1 tsp vanilla

½ cup almond milk

1 box light brown sugar (or cane sugar)

1 tsp cinnamon

1 cup baked and mashed sweet potato

Icing:

1 cup evaporated milk

¼ cup chopped peanuts

1 cup sugar

3 egg yolks

½ cup coconut

DirectionsCream shortening and sugar, add eggs and sweet potatoes. Sift cinnamon and baking powder with flour, add to mixture.

Add milk and vanilla and mix well. Bake in three 8 or 9 inch greased and floured cake pan. Bake at 350º F for 30 minutes.

Cook sugar, egg yolks, butter and milk over low heat for about 12 minutes, stirring constantly. Remove from heat. Add

nuts and coconut. Stir until thick enough to spread. Do not eat all of the icing just yet! Spread icing on cake and enjoy.


tasty dessertsVegan Gluten-Free Brownies

Submitted by: Katie Wagner

Ingredients1 tbsp ground flax + 3 tbsp water, whisked

1 cup brown rice flower

1 cup whole almonds, ground into flour/meal & sifted OR (1.5 cups almond flour)

2 tbsp arrowroot powder (or cornstarch)

½ cup cacao powder

½ tsp kosher salt

¼ tsp baking soda

½ cup earth balance or vegan butter substitute

1 cup organic cane sugar

½ cup + ¼ cup non dairy chocolate, divided

¼ cup almond milk

1 tsp vanilla

½ cup walnuts, finely chopped (optional)

DirectionsPreheat oven to 350º F. Line a 9 inch square pan with parchment paper and grease all sides. In a small bowl, whisk

together ground flax and water and set aside. In a blender or processor, blend almonds until they make flour. Sift out any

large pieces from the flour. In a large bowl whisk together flours, arrowroot, cacao powder, salt and baking soda. In a

large microwave safe bowl, add chocolate and Earth Balance and melt in microwave for about 30-45 seconds until melted.

Stir well and add in flax, sugar, vanilla, and milk, whisk. Pour wet mixture over dry mixture and stir well. The mixture will

be VERY dry, but no worries just keep mixing! Now add in walnuts and remaining ¼ cup chocolate chips. Scoop thick

batter into prepared pan and place piece of parchment

on top. Spread with hands or pastry roller until smooth

and even. Bake for 35-37 minutes at 350º F and allow

brownies to cool in pan for about 1 ½ hours. Do not

remove brownies until they have completely cooled or

they will crumble. After an hour or more separate edge of

brownie from pan with butter knife and place on cooling

rack. Cool completely, maybe over night, and cut in the

morning.


tasty desserts

Chewy Peanut Buttah CookiesSubmitted by: Elisa Schwarz

Ingredients2 cups spelt flour

1 tsp baking soda

½ tsp salt

1 cup organic natural peanut butter

1 cup maple syrup

1/3 cup sunflower or olive oil

1 tsp pure vanilla extract

1/3 cup chopped peanuts

½ cup non-dairy chocolate chips (organic and faire trade if possible and I always put lots more!!!)

DirectionsMix all of the above ingredients until fully combined. Drop heaping tablespoonfuls of dough onto an un-oiled cookie sheet.

Press down with a fork, and bake at 350º F for 12 minutes.

Chewy Chocolate ChipsMakes 25 to 30 cookies

Ingredients1 cup vegan butter

½ cup date sugar

¼ cup maple syrup

¼ cup almond milk

1 tsp vanilla

2 cups flour

¼ cup raw cacao powder

½ tsp salt

½ tsp baking soda

12 oz dairy-free dark chocolate chips

DirectionsPreheat the oven to 350º F. In a large bowl, mix the butter, sugar,

and maple syrup until it’s light and fluffy. Slowly stir in the almond

milk then add the vanilla to make a creamy mixture. In a separate

bowl, combine the flour, cacao powder, salt, and baking soda. Add

this dry mixture to the creamy mixture and stir well. Then fold in

the chocolate chips. Drop small spoonfuls onto non-stick cookie

sheets and bake for 8 to 10 minutes.


tasty dessertsRice Pudding

Serves 2

Ingredients¼ cup arborio rice

¼ cup unsweetened finely shredded coconut

2 cups unsweetened almond milk (or your favourite non-dairy milk)

1 tbsp cane sugar

¼ vanilla bean, split (or ½ tsp vanilla extract)

Pinch of cardamom (my ¼ tsp measure was about 1/3 full)

DirectionsIf your shredded coconut is coarse or tough (and you prefer a softer pudding overall) try putting it through the food

processor, blender, or spice grinder to achieve a finer texture. Alternatively, you can soften up tough coconut by soaking

it in advance (as you would soak raw nuts in preparation to make nut milks) – this should soften the coconut significantly.

In a large saucepan, place all the ingredients (except extract, if using). Bring to a gentle boil and turn down immediately.

Allow to simmer gently, stirring often (or it will stick to the bottom) for 35 to 45 minutes, depending on how thick you like

it. A silicone spatula makes an excellent stirring tool, allowing you to easily scrape the pudding down the sides and off

the bottom of the pan. The rice should be soft and significantly plumped up. Check it often towards the end of cooking

to ensure it does not get overdone or burn. Once it’s cooked to your liking, remove the pot from the heat and stir in the

vanilla extract. Serve immediately in the cutest bowl you can find, if you like it hot – otherwise let it chill in the fridge and

enjoy later. It can also be reheated.


tasty desserts

Peppermint Chocolate Chip Cookies Makes 1-2 dozen

Ingredients½ cup maple syrup

2/3 cup canola oil or yogurt

¼ cup applesauce (or 1 egg substitute)

2 cups flour

½ tsp baking soda

½ tsp salt

1½ cups crushed peppermint candy (I use peppermint sticks)

1½ cups vegan semi-sweet chocolate chips

DirectionsPreheat oven to 350º F. Mix sugar, brown sugar, oil, and egg replacer in a large bowl. Mix flour, baking soda, and salt in

another bowl. Add dry ingredients to wet. Add chocolate chips and crushed peppermint. Drop on ungreased cookie sheet.

Bake in the oven for about 8-10 minutes. Keep an eye on these because sometimes the peppermint will seep and burn on

the pan. I recommend not using any type of vegetable shortening for these cookies. They will turn out dull and flat.


Molasses Oat Cookies Makes 15-16 cookies.

Ingredients1 cup rolled oats (ground into flour)

1/3 cup rolled oats (unground)

¼ tsp salt

1 tsp baking powder

½ tsp cinnamon

½ tsp pumpkin pie spice

1 tsp finely grated ginger root


½ banana, mashed

1/3 cup unsweetened apple sauce

2 tbsp vegan margarine

2 tbsp molasses

2 tbsp agave nectar

Directions Preheat your oven to 375º F. Combine the dry ingredients (Oat flour, Oatmeal, baking powder, salt, cinnamon, pumpkin pie

spice) in a small bowl. Stir to mix evenly. Let the banana, apple sauce, and vegan margarine warm to room temperature.

Combine all of the wet ingredients. Whip wet ingredients together using a stand or hand mixer (or wooden spoon or

whisk). You will see flecks of margarine in the mix, and that is ok. They will become incorporated when you add the dry

ingredients. Mix until consistency is smooth with small margarine flecks. Slowly add the dry to the wet ingredients. Blend

together until the batter is well mixed. Line a cookie sheet with a sheet of parchment paper (or lightly grease the cookie

sheet). Scoop out rounded tbsp of batter onto the cookie sheet. Space cookies 2 inches apart. Bake for 8-12 minutes.

We plan to make a recipe book each year

for LYM. If you’d like to add something

great that is vegan/vegetarian/raw/sugar

free/gluten free and all around delicious for

next year, submit your recipes to

[email protected].

Have a great, healthy, and all

around transformative LYM!

7 weeks, 7 challenges, to inspire your life.

Conscious Cookbook LYM

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