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.
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!
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!
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!
Soft and chewy chocolate spelt cookies topped with crushed ferrarro rocher
1/2csoftened vegan butter*
1 flax egg
1.5 cspelt flour
1heaping tbspdark cocoa powder
pinch of salt
Crushed Ferraro Rocher pieces
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.
*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.
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 🙂
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!
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!
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!
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!
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!
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.
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.