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 low carb, keto friendly breakfast option
Course Breakfast


  • 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


  • 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.


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


  • 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


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


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



  • 6 pitted dates
  • 1 cup almonds


  • 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


  • 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!


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


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


  • 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 🙂

Crockpot BBQ Jackfruit Sliders

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


  • Crockpot


  • 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


  • 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.


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!


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


  • 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


  • 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


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!


Tangy and fresh chickpea salad perfect for summer
Course Salad


  • 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


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



I can attest that this has happened to everyone I know – you buy a large carton of berries with the full intention of consuming them in the upcoming days. You forget about them. They go bad. Your reminded that they are there and shocked to see they have gone bad. I’ll reason with you – it seems that certain berries (ahem, strawberries) turn bad so quickly I am reluctant to ever buy them again…which I end up doing anyways. Nonetheless, I present you a perfect dessert to use up these pesky berries and satisfy your sweet tooth in the process. I have to say that I am totally comfortable buying strawberries because any leftover or about to go bad berries can always be repurposed into this dessert.

This dessert is made up of three layers: a yummy cookie base, strawberry goodness, and topped with a thin layer of crumble for that added texture. These make perfect takeaway bars for when you are packing a lunch, as a yummy snack, or a sweet breakfast option for when you are on the go in the morning. As usual I love to pair my desserts with a cup of tea, or even a cup of almond milk if you’ve got kids!


Delicious vegan berry crumble bars, perfect to use for any type of berries!
Course Dessert
Keyword vegan, vegandessert



  • 1 c all purpose flour
  • 1 c oats
  • 1/2 c white sugar
  • 1/2 c brown sugar
  • 3/4 c melted vegan butter
  • 1/2 tsp baking powder
  • 1/2 tsp baking soda

Strawberry Filling

  • 1 large container of strawberries, chopped (3-4 cups)
  • 1 tbsp cornstarch
  • 1 tbsp lemon zest
  • 1/3 c white


  • Preheat oven to 350. Line baking dish with parchment paper for easy removal.
  • Mix all crust ingredients minus the butter. Add 1/2 c of butter and mix well until a crumble forms. Set aside 1/3 c of mixture for the topping. Add the remaining butter and mix well until dough forms. Pack into dish
  •  Mix strawberry ingredients together and pour on top of crust
  • Sprinkle a thin layer of remaining crumble mixture on top of strawberries. It doesn't need to cover all strawberries completely. Bake for 40-45 mins until top layer is well browned.

Hope you get to try this delectable berry dessert!


If you have social media you have probably come across the Swedish craze termed “feta pasta” where you bake tomatoes and feta cheese and mix it all together to create this cheesy, goey goodness. Of course since I do not eat any type of cheese (although I used to LOVE feta) I made a simple substitution of using hummus. I do use my own homemade hummus but store bought would work just as well. A great way to enhance this dish is using a flavoured hummus like roasted red pepper, chipotle or garlic!

There are few simple steps to create this easy, less than 30 minute pasta meal that is sure to be a hit. Simply roast tomatoes and hummus with a load of herbs like oregano, basil, and thyme and olive oil, mix in your cooked pasta with a little reserved pasta water and you have a meal! You can totally be part of the viral TikTok trend without having to eat any dairy products and keep within the whole food plant based diet.

You are absolutely free to add other veggies in the roast. In this version, I had an extra red pepper lying around and just chopped it up and added it to the baking dish. I have also tried and absolutely loved adding olives as it really fit in nicely with the notes of oregano and garlic in this dish. I have also seen a green version with colourful cherry tomatoes, spinach, asparagus and broccoli! Below you’ll find a base recipe from which you can work from using what you have in lying in your fridge.


The trending feta pasta, but vegan!


  • 1 package of fusilli pasta
  • 1/2 container of cherry tomatoes
  • 1 tsp each of oregano, basil, thyme, garlic
  • 1/3 c hummus
  • 1/2 c pasta water
  • 1/4 c olive oil


  • Preheat oven to 400
  • In a medium sized baking pan, add cherry tomatoes, olive oil, herbs and a pinch of salt.
  • Carve space in the middle of the pan for your hummus.
  • Bake for 20 minutes, until tomatoes are roasted
  • In the meantime, cook pasta according to package instructions. Reserve 1/2 c of pasta water.
  • When tomatoes are roasted, use a fork to mash the tomatoes and hummus and mix in the pasta water. Add in the pasta and toss to combine. Serve immediately!


Way back when I was still eating eggs quiche was the quickest “gourmet” breakfast choice, and a great choice for packed lunches or breakfast on the go. Alas, since going vegan I have had to make another substitute to compensate this loss, but chickpea flour is a nutritious alternative that gets the job done! Not to mention, this chickpea flour quiche is a great opportunity to use up any veggies that are stuck in your fridge or about to go bad!

I opted for a chickpea flour alternative to the usual quiche, rather than soy or tofu based quiche, purely out of preference and my desire to make a gluten free lunch option. My stomach and tofu do not mix well despite all of its benefits, so I stray away as much as possible. I’ve had great luck using chickpea flour in a substitute for homemade tofu so I thought it would be a grand idea to use this versatile flour in as many ways as possible…quiche being one of them.

In a traditional quiche one can expect a soft, fluffy interior loaded with veggies. I will say that you can definitely expect the latter; on the other hand I’d like to proceed with caution prescribing the term “fluffy like eggs”. Once baked and because it is technically still a flour, the quiche will have a dense almost cake like texture to it. To soften the texture, I add a little bit of yogurt to the batter much as you would add yogurt or sour cream to a cake to make it fluffier.

I love to serve this with some homemade cashew creme or a lemony dill type sauce to really elevate the “quiche” experience. I’ve also added turmeric to give the quiche an earthy flavour and add to its yellowish colour, although chickpea flour is already quite yellow . In terms of vegetables, my absolute favourite to add is broccoli or tomatoes to introduce some different textures. Don’t be afraid to go over the 1.5 cup I’ve set out in the recipes, I have stuffed more vegetables I was trying to get rid of!

Chickpea Flour Quiche

No egg or soy, chickpea flour vegan quiche


  • 2.5 c chickpea flour
  • 2.5 c water
  • 1/4 c non dairy yogurt
  • 1.5 c chopped veggies (I used broccoli, peppers, tomato, spinach, mushroom)
  • 1 tsp each of garlic powder, onion powder, paprika, oregano
  • 1/2 tsp turmeric


  • Preheat oven to 375
  • Grease medium sized baking pan with oil or butter.
  • In a blender, blend chickpea flour, water, yogurt, spices and a pinch of salt.
  • In a mixing bowl combine batter and veggies. Pour batter into greased baking pan
  • Bake for 30 minutes. The top will begin to crack, that is totally fine.

Leave a comment if you try this recipe! I’d love to hear the veggies you chose to make this delicious vegan lunch.