LUPIN FLAKE NO OAT OATMEAL

Once upon a time I tried my very best to do plant based KETO eating. The verdict? It was very very hard – I was hungry all the time and could not for the life of me find adequate ways to up my protein to the levels that might sustain me without resorting to beans (which I couldn’t because they were high carb). One of the struggles was breakfast – I was sick of eating yogurts and missed the warm coziness of a nice bowl of oatmeal. Here is where I discovered the magical ingredient: lupin flakes.

I discovered these guys while roaming around my bulk food store and thought I’d give it a try. They are a strange ingredient that I had never seen before and it intrigued me to grab some and see what I could make with them. They look like cornflakes, but are not crispy or crunchy in any sense. The flakes are soft. Lupin is not something we see a lot of here in Canada, but in parts of Latin America and Spain it is common occurrence. Its commonly known as a bitter bean, but once its cooked with the added ingredients the flavour disappears.

The dish will achieve the warmness of an oatmeal bowl while also being low carb and keto friendly. And of course toppings are absolutely necessary to elevate this to the next level.

LUPIN FLAKE NO OAT OATMEAL

A low carb, keto friendly breakfast option
Course Breakfast

Ingredients

  • 1.5 c nut milk
  • 1/2 c lupin flakes
  • 1/4 almond flour
  • 1 tsp cinnamon
  • 1 tbsp honey or stevia (sweetner)
  • 1 tbsp each of ground flaxseed, hemp hearts, chia seeds

Instructions

  • In a small sauce pan, combine all ingredients well. Bring to a boil, then switch to simmer for 5-10 minutes until the mixture resembles a thick oatmeal.

BARLEY ROMANO BEAN SALAD

Delicious bean salad that is so versatile – beans can be substituted for whatever you’d like, and barley can be substituted well for couscous, and farro (which is my favourite).

Barley Romano Bean Salad

Romano bean salad with barley and a variety of veggies
Course Salad

Ingredients

  • 1/2 cup cooked barley
  • 1 can (14oz) of romano beans, drained and rinsed
  • 1 cucumber, quartered
  • 1 bell pepper, chopped
  • 1 handful parsley, chopped
  • 2 green onions, chopped
  • 1/2 lemon and lime, juiced
  • 1/3 cup olive oil
  • 1 tbsp garlic, minced
  • salt and pepper

Instructions

  • Mix all ingredients in a bowl and refrigerate to marinate everything.

BLUEBERRY PLANT BASED/VEGAN CHEESECAKE

A great dessert to bring to a dinner party, or even just enjoy by yourself 😉 The combination of blueberry lemon is a nice contrast to the creamy fluffy texture of the cheesecake and not to mention the sweetness of the date and almond crust adds to the richness of this dessert that is sure to satisfy your sweet cravings.

I have made other desserts with a cheese cream base, and I have to say that Tofutti is by far the best brand I have yet to try. It does not have its own distinct flavour and when it is at room temperature it is very soft and incredibly easy to work with. It holds well when baked and it thaws nicely if you intent to freeze the cheesecake for later enjoyment. The biggest tip I can give to nail this recipe is get your hands on this brand!

Blueberry Plant Based Cheesecake

Delectable plant based blueberry cheesecake
Course Dessert

Ingredients

Crust

  • 6 pitted dates
  • 1 cup almonds

Cheesecake

  • 227g tofutti cream cheese (8oz) room temp
  • 1 cup non dairy yogurt
  • 2 tsp arrowroot flour
  • 1/2 lemon, juiced
  • 1 tbsp vanilla

Blueberry Lemon Sauce

  • 400g frozen blueberries
  • 1/2 cup water
  • 1/3 cup coconut sugar
  • 2 tsp arrowroot
  • 1/2 lemon, juiced

Instructions

  • Preheat oven to 350.
  • Pit the dates and soak in boiling water for 15 minutes.
  • In a food processor, process the dates and almonds until a moldable crumble forms. In a small parchment lined tart pan, press the crumble down to form a crust.
  • In a clean processor, add the cheesecake fillings and process together just until its mixed together, about 10-20 seconds.
  • Pour the mixture onto the crust and smooth it out using a hot spoon.
  • The cheesecake will be cooked using a waterbath. In a separate medium sized baking pan or dish, fill half way with water. Place the pan on the lower rack of the oven and the cheesecake on top. Set a timer for 30 minutes and DO NOT open the oven until it is ready.
  • When 30 minutes are up, turn off the oven and let the cheesecake sit for 5 minutes, take it out and let it rest for about an hour. Stick in the fridge and let it cool over night.
  • For the blueberry lemon sauce, bring the blueberries, arrowroot, sugar and water to a boil. Turn to simmer for 15-20 minutes until it starts to thicken. Pour ontop of cheesecake when cooled and serve!

Wanted to give a thank you to Chocolate Covered Katie for the inspiration for this dish!


FERRARO ROCHER CHOCOLATE SPELT COOKIES

Alright alright alright. Cookies + Ferraro Rocher = a killer combo. I don’t know why any cookies exist in any other fashion to be honest with you. Whats more is that these cookies require minimal ingredients. I dont know about you but sometimes baking seems like a never ending process that results is a bottomless pit of dishes to be washed and surfaces to be cleaned. Okay maybe not that dramatic but sometimes when undergoing a baking journey I quickly regret it after seeing the big mess left in my kitchen.

What I love about these cookies besides the minimal ingredients and steps, is the spelt flour – something about this flour adds a nutty, earthy flavour that complements the chocolate very well. Spelt flour also has this ability to make cookies VERY soft and spongey while also allowing for a crust around the edges. These cookies are incredibly soft and almost resemble a cake in their center, especially fresh out the oven. Although not GF, I am unsure why substituting a GF flour blend would be a cause for concern. In any case, enjoy the accompanying video to help you make these treats!

Ferraro Rocher Chocolate Spelt Cookies

Soft and chewy chocolate spelt cookies topped with crushed ferrarro rocher
Course Dessert
Keyword cookies

Ingredients

Wet Ingredients

  • 1/2 c softened vegan butter*
  • 1 flax egg
  • 1/2 c coconut sugar
  • 1 tbsp vanilla extract

Dry Ingredients

  • 1.5 c spelt flour
  • 1 tsp baking soda
  • 1 heaping tbsp dark cocoa powder
  • pinch of salt
  • Crushed Ferraro Rocher pieces

Instructions

  • Preheat oven to 350 degrees. Line a baking sheet with parchment paper
  • In a mixing bowl, add all wet ingredients and whisk to combine well.
  • Once well combined, add the dry ingredients and using a stand or hand mixer, combine everything well.
  • Scoop out a ball of dough in your hands and form a ball. Press down into a cookie shape on your baking sheet and top with crushed Ferrarro. They will not spread much so don't worry about too much spacing.
  • Bake for 10-12 minutes until the edges begin to slightly brown.

Notes

*I find vegan butter melts much easier than normal butter. It is alright if the butter melts, but try to keep the ratio of melted and softened butter 50/50. The more the butter melts the more spread the cookie will have and won’t have the same soft, thick, chewy texture. 

CROCKPOT BBQ JACKFRUIT SLIDERS

One of the most surprising ingredients that I have explored since being plant based was jackfruit. Prior to this journey I had never seen, heard, touched, tasted or smelt ANYTHING jackfruit related and I have to admit when I saw what it actually looked like I was shocked. Me being me, I thought I would be able to tackle cutting and prepping the jackfruit myself but upon watching videos on how to prep it, I quickly decided to save myself and resort back to the canned version. To my discovery, I was able to snag a large can of jackfruit in brine for only $.130 which is incredibly cost effective.

Another thing I have to say about this dish is that I DESPISE my crockpot. It reminds me of the Titanic – it is unnecessarily large and I only bought it way back when I was still eating meat. I also find that I am sort of cheating when I use this because it does all the cooking for me – a pro and a con for someone who loves to cook. I will say that this is a great option for those busy days where you can’t spend too much time cooking.

Last point – LEFTOVERS! These are GREAT leftovers and I have used them for pizza toppings and next day sandwiches. If you want to double the recipe, you totally can and just freeze the left overs. I have thawed them and used them the next day and they are just as great as when they were first cooked. Don’t be shy 🙂

Crockpot BBQ Jackfruit Sliders

Tasty and juicy BBQ jackfruit sliders with minimal effort needed
Course Main Course

Equipment

  • Crockpot

Ingredients

  • 3 cans jackfruit in brine, drained and rinsed well
  • 1 large onion, diced
  • 2 tbsp garlic, minced
  • 1 cup bbq sauce
  • 1 cup tomato sauce
  • 1 cup water
  • 2 tsp each, paprika, chili powder, red chili flakes,
  • 1 tbsp hot sauce (if you prefer)
  • salt and pepper

Instructions

  • Drain and rinse jackfruit well. Let it sit for 30 mins to let the water drain as much as possible.
  • In a large crock pot, add all the ingredients and mix to combine.
  • Turn the dial to high, and cover with lid. Cook for 4-6 hours, until the jackfruit soaks up the liquid. Stir a couple of times during the cooking process to ensure everything is mixed well.
  • When cooking time is over, remove the lid and using a fork in each hand, rip apart the jackfruit into smaller slices, similar to pulled pork. The jackfruit should easily rip apart.
  • Serve on slider burns with pineapple and red onions. This dish makes great left overs that freeze well.

CRISPY AND CRUNCHY CAULIFLOWER TOTS

Side dishes are really the name of the game in my day to day cooking. Inspired by a local plant based restaurant, these tots are incredibly easy and make a perfect side dish. They pair perfectly with a spicy mayo or a sage cream sauce and let me warn you, they are utterly addicting so beware!

CAULIFLOWER TOTS

Crispy and crunchy cauliflower tots made with few simple ingredients
Course Side Dish

Ingredients

  • 1/2 head of cauflower, chopped into florets
  • 1 medium yukon gold potato
  • 2 tbsp nutritional yeast
  • 2 tbsp all purpose flour
  • vegetable oil for frying

Instructions

  • Break down cauliflower into individual florets. Chop potatoes into quarters.
  • Boil cauliflower and potatoes until cooked through, check them with a fork
  • Drain vegetables and when cool, place into a cheese cloth or thin dish towel. Squeeze as much water as you can.
  • Mix all ingredients together and form into balls. If the mixture is too dry add a little bit of water until your able to form the shape.
  • You can either fry them in oil until they are brown (achieves the crunchy outside and soft inside texture) or bake them at 375 until crust forms (15-20 mins).
  • Serve with spicy mayo and vegan parm

FRESH CHICKPEA SUMMER SALAD

This is one of those salads I began making a loooong time ago. Why this in particular? Because to be honest with you I was never a “salad” person and the thought that I had to eat lettuce everyday as a vegan was one of those misconceptions I took with me when I began eating this way. I wanted to find an alternative to that that is packed with protein and would sustain me for longer in the day. Here it is!

FRESH CHICKPEA SALAD

Tangy and fresh chickpea salad perfect for summer
Course Salad

Ingredients

  • 1 can chickpeas, rinsed and drained
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, quartered
  • 2 green onions, chopped
  • juice of one lemon and one lime
  • olive oil
  • 1 handful chopped parsley

Instructions

  • Mix all ingredients together in a large bowl. Cover and refrigerate to allow veggies to saturated in the dressing.

Video


VEGAN BLACK BEAN CHIPOTLE BURGER

Vegan burgers are an ABSOLUTE staple in my diet, and as a guaranteed weekly menu item. I find that when I go out to a vegan restaurant I can only HOPE that they have an option for house made burgers made from scratch rather than using a processed version. You can just feel the love in bean burgers, and can infuse a wide variety of flavours without adding on the toppings. My favourite combination for bean burgers is spicy, Mexican like flavours including chipotle, chili powder, and a big scoop of avocado with lime.

You’ll absolutely need to use a food processor for these burgers and they will do the entire job for you with no stress. You can use a potato masher if you do not have one, but I would totally recommend pulling out your food processor. Plus you literally don’t have to chop a single thing if you do use one!

THE PROCESS

In the first step you will have to drain and rinse your can of black beans. I recommend doing this first so that the beans can dry as much as possible before blending them with the other ingredients. After, prepare your chia egg with 1 tbsp of chia seeds and 3 tbsp of water. Let it sit for about 5 mins until it comes together in a nice eggy like blob (I think thats a great description). Once you do that, quarter your onion and peppers and put them in the food processor. Next you’ll need to pull out your chipotle peppers. This is absolutely crucial in introducing that extra spice and flavour. I get a canned version of chipotle peppers at my local whole foods, that is marinated with adobo sauce and onions. The adobo sauce is to die for, but if you cant find these chipotle flavours feel free to use a dried version and add adobo sauce separately.

I will say that if you are not a fan of the spicy or chipotle flavours, you can omit these flavours and use the onions, peppers, beans, oats, and chia as a base for your very own black bean burger.

Firstly process the onions, bell peppers, cilantro, and chipotle peppers on their own. Just pulse a couple of times to chop everything up and to make sure there are no large pieces of onion or peppers. If you process to long the mixture might become too watery, which means you will have to add a little extra oats to soak up that moisture. Add the beans, oats, and chia egg to the processor along side your salt, pepper, chili powder, granulated garlic, paprika, and red chili flakes. Set on low and let the processor do its thing, stopping if you need to scrape down the sides. The mixture will come together nicely and look almost like refried beans.

Form into patties (depending on your sizes, I can get four normal sized patties) and bake in the oven at 400 for 20 minutes, flipping half way. Now onto toppings! Since this is a spicy burger I highly recommend your usuals – lettuce, tomato, onions. But if you want to elevate your game then add guac, barbeque chips, pickled red onions, and mayo. I hope you enjoy!

BLACK BEAN BURGER

Easy vegan black bean burger
Keyword blackbeanburger, veganburger
Servings 4

Equipment

  • Food processor

Ingredients

  • 1/2 onion, quartered
  • 1/2 bell pepper, quartered
  • 2 chipotle peppers in adobo sauce
  • 1 handful of cilantro
  • 1 chia egg
  • 1 12oz can of black beans, drained and rinsed
  • 1/4 c oats
  • 1 tsp each of chili powder, paprika, garlic powder

Instructions

  • Prepare chia egg (mix 1 tbsp of chia with 3 tbsp of water)
  • In a food processor, pulse onions, bell pepper, chipotle pepper and cilantro until they are broken down into smaller chunks.
  • Add in black beans, oats, chia egg, spices and a pinch of salt. Let run on low for a couple of minutes until well blended. You may need to scrape down the sides.
  • Form into four patties on a parchment lined baking tray.
  • Let chill in the fridge for 30 mins.
  • Preheat oven to 400 and bake for 20 minutes flipping half way.

HOMEMADE NO SOY TOFU

Yes you read the title right…NO SOY TOFU! Unfortunately for me, I use real tofu very sparingly because it does NOT cooperate with me. Stomach aches, digestive issues, and general queasiness is usually what follows after I eat tofu no matter how I cook it. I came across this AMAZING idea to make my own tofu using one simple ingredient…CHICKPEA FLOUR!

Making this mock tofu is VERY simple and requires only a few steps. First you will whisk together 1 cup of chickpea flour and 2 cups of water, with a pinch of salt. You can also add other seasonings like oregano, paprika, turmeric, but usually I prefer to season before cooking the tofu in later dishes. In a small saucepan on medium heat, continue whisking until it turns into a thick batter, almost like a thick mashed potato batter. You know its ready when it becomes increasingly difficult to whisk because it is so thick! When you reach that point, pour the mixture into a pyrex baking dish and stick the tofu in the fridge to set. Let chill for about two hours, and when its ready you can cut it up into little bite sized pieces for later use.

I love making this on a Sunday and having it ready for me whenever I am in a pinch for lunch or looking for a quick little snack. They hold up pretty well in the fridge (about 5 days) and absorb a ton of flavour as well. My favourite way of eating these is coating them in oil, spices like paprika or oregano, and panko bread crumbs! I love using an air fryer to crisp them up at 400 for about 15-20 minutes. This also makes a great alternative to chicken nuggets or tofu nuggets that the little ones enjoy!

EASY NO SOY TOFU (CHICKPEA FLOUR)

Alternative to tofu made entirely from chickpea flour
Course Side Dish
Keyword tofu

Ingredients

  • 1 c chickpea flour
  • 2 c water
  • 1/2 tsp salt

Instructions

  • In a small sauce pan, add all ingredients and whisk together well until there are no clumps. Turn heat to medium low and continue stirring
  • The mixture will begin to thicken into a thick batter, like mashed potatoes
  • Spread the mixture onto a pyrex baking dish (I use a medium sized 11 x 7). Refrigerate for at least two hours until the mixture hardens
  • Slice into small cubes and it is ready to go. My favourite way to cook these are in a coating of panko and into the air fryer!


WHOLE GRAIN SPELT FLOUR WAFFLES

I learned this recipe from a friend, who makes these waffles often for either a sweet or savoury dish. Whatever you decide, this easy recipe will be sure to fill your waffle cravings!

My favourite waffle toppings for that sweet morning craving are:

  • Nut butters (especially gooey and oily crunchy nut butter)
  • Fruits; bananas and berries work especially well
  • Sweeteners; I consider this a staple in a classic sweet breakfast option, either maple syurp or agave
  • If you’re feeling extra frisky, add some coconut whipped cream, non-dairy yogurt and chopped nuts

On the other hand, my favourite savory options include:

  • Pizza waffle: tomato sauce, non-dairy cheese, fresh basil
  • Nacho waffle: cashew queso, black beans, salsa, corn, cilantro, even avocado
  • Pesto Mushroom: cashew cheese, grilled mushrooms, pesto sauce

By having an easy base recipe, it leaves extra room for thinking of the best toppings

Whole Grain Spelt Flour Waffles

Only 3 ingredient whole grain waffles!
Course Breakfast, Dessert
Keyword breakfast, dessert, speltflour, vegan, veganrecipes, waffles, wholegrain

Equipment

  • Waffle maker

Ingredients

  • 1 cup spelt flour
  • 3/4 cup sparkling water
  • 1 tbsp cinnamon
  • 1 tbsp sugar (optional)

Instructions

  • 1. Preheat waffle maker
  • 2. Combine all ingredients in mixing bowl. Mix slowly and carefully – the bubbles in the sparkling water will help create a softer, fluffier texture
  • 3. Pour mixture in waffle maker and cook as usual.

Notes

This recipe can work with regular or other types of flour, but I used spelt flour for whole grain properties. Spelt flour is also alkaline friendly. Feel free to use other whole grain or non whole grain flours.