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.

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!


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


SUGAR FREE, OIL FREE AND GLUTEN FREE GRANOLA

Granola is one of those things that I feel EXTREMELY guilty of buying in the grocery store because it is incredibly easy to make at home. I find myself making this at least once a week and it is an absolute staple in a yogurt breakfast alongside some fresh fruit like berries. Many recipes include extra sugar and oil but I have created my own recipe that is free of these unnecessary additives. You are free to use other replacements in this recipe like different types of nuts and seeds, or agave/date syrup. Just make sure you add a little bit of water to really everything well together.

SUGAR FREE, OIL FREE, GRANOLA

Nut, seed and oats granola that is sugar free and oil free!
Course Breakfast
Keyword granola, healthygranola, vegan

Ingredients

  • 1/4 c pumpkin seeds
  • 1/4 c cashews, roughly chopped
  • 1/4 c almonds, roughly chopped
  • 1/2 c oats
  • 1 tbsp cinnamon
  • 1/4 c maple syrup
  • 2 tbsp water

Instructions

  • Preheat oven to 350
  • In a bowl, mix together all ingredients.
  • On a parchment lined baking sheet, spread out mixture. Try to make a thick layer and make sure that the granola is touching eachother (one single layer)
  • Bake for 20 minutes, or until the edges begin to brown. You can give it a mix half way through but it is not necessary.

Notes

  • You are free to substitute other type of nuts instead of almonds and cashews. 
  • You can substitute agave or date syrup in place of maple syrup 

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.

APPLE GALETTE (V)

An easy vegan pastry dessert and easily one of my favourite recipes to make for every season and can be used for a wide variety of different fruit & veggies. Truly a vegan & plant based foodies dream.

I love to make galettes when I have excess fruits and I’m craving some easy made desserts! Apple galettes are totally my favourite fruit to use when making this recipe, specifically honey crisp apples…Smething about these apples were very addicting: the apples are sweet, juicy and crunchy at the same time. There is something about apples in season and especially from farmers market that makes me love fall all the more. This galette recipe would be perfect for using up the extra fruits in your kitchen.

Galettes are a really simple pastry you can fill with both sweet and savory items. My personal favourite is using fruit to create apple galettes and strawberry galettes, but asparagus with cashew ricotta cheese also tops the list. Sweet galettes can be eaten as is or I HIGHLY recommend some ice cream on the side. This vegan pastry is a delicious and easy recipe to make and is sure to be a hit at your next dinner party.

Apple Galette

Apple Galette
Course Dessert
Keyword apple galette, dessert, vegan, veganrecipes

Ingredients

Pastry Dough

  • 1.5 cup all purpose flour
  • 1/2 cup vegan butter
  • 3 tbsp cold water
  • 1 tbsp apple cider vinegar

Apple Filling

  • 2 apples, sliced
  • 2 tbsp brown sugar
  • 1 tsp cinnamon
  • 1 tbsp flour (can be any kind)
  • 1/2 lemon, juiced

Pastry Wash

  • non-dairy milk
  • brown sugar

Instructions

  • Stick the butter in the freezer for 30 mins, until it is quite cold. This is important because the butter will melt while you are forming the dough.
  • Using a food processor, add flour and butter (cut the butter into smaller tbsp sizes). If you don't have a food processor, add the butter into the flour and massage the mixture until the butter breaks down into smaller chunks or a crumbly texture.
  • Add ice cold water one tbsp at a time, pulsing or mixing well before adding the next one. Once your finished with the water add the apple cider vinegar and mix well. The dough should form into smaller chunks and should be able to squish it together. If the mixture is too dry add one additional tbsp of ice cold water.
  • Lightly flour your work surface and begin forming your dough. DO NOT kneed for too long, need until the dough comes together and form into a thick disk. Dough should not be sticky or wet, if it is add flour. Refrigerate for at least 2 hours.
  • When the dough is ready, preheat the oven to 400.
  • Prepare the filling by coring and slicing the apple into thin individual slices. Place all ingredients for the filling in the bowl and mix well.
  • Roll out the dough into a circle about 1/8" thick. Arrange the apple slices in the middle of the dough leaving about 1" space around the edges so you can fold the dough when you are finished arranging the filling.
  • Wash the edges with milk, and sprinkle brown sugar around the edges.
  • Bake for 40 -50 mins until the edges are browned.

As always please share and leave a comment if you try this recipe!


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. 


PLANT BASED VEGGIE AND SAUSAGE SPAGHETTI

Looking for another way to use plant based sausage, extra veggies in your fridge, or even eggplants? Especially with the latter, I get so overwhelmed with the size and wanting to use it up as quickly as possible. What I love about this recipe is it takes less than 30 minutes and it’s a great way to up your veggie intake in an inconspicuous way.

Plant Based Sausage and Veggie Spaghetti

Less than 30 minute easy, protein and veggie filled spaghetti
Course Main Course
Cuisine Italian, Mediterranean
Prep Time 10 minutes
Cook Time 20 minutes
Servings 4

Ingredients

  • 1 pack brown rice spaghetti, or any you prefer
  • 1 onion chopped
  • 4 plant based sausages (I used beyond meat)
  • 1/2 eggplant, diced
  • 1 green, yellow or red pepper chopped
  • 1 zucchini or yellow squash chopped
  • 1 jar favourite marinara sauce

Instructions

  • Heat 1 tbsp of olive oil or any cooking oil to a medium sauté pan. First cook plant based sausages according to package instructions. Remove from heat, chop into smaller bite sized pieces and set aside.
  • Add additional cooking oil to pan. Add onions, eggplants, zucchini and peppers. Let cook until soft. Feel free to add additional spices, but the marinara sauce will do just that.
  • In the meantime, cook pasta according to package instructions. Make sure to salt the water
  • While pasta is cooking, add marinara sauce and extra salt to pan with veggies. Add in the plant based sausage. Add some water in the jar (about a cup) and pour in the pan to thin out the sauce. Let simmer for a couple of minutes.
  • When the pasta is finished, drain and rinse. Add into pan with marinara sauce. Turn of heat and mix pasta in well. Serve while hot