TEMPEH BANH MI

SERVES 6 TO 9 PORTIONS

3 tbsp (45 ml) tamari

2 tbsp (30 ml) seasoned rice vinegar, divided

1⁄2 tsp onion powder

1⁄2 tsp garlic powder

1⁄2 tsp ginger powder

1⁄4 tsp cayenne pepper

8 ounces (227 g) tempeh, simmered, cut in half laterally, then vertically to form 4 thin patties

1⁄2 cup (72 g) (2.5oz) daikon matchsticks

1⁄2 cup (112 g) (4oz) cucumber matchsticks

1⁄2 cup (56 g) (2oz) grated carrots

2 tbsp (10 g) (0.35oz) minced scallion

1 tbsp (9 g) (0.32oz)minced jalapeño, or to taste

1 tbsp (15 ml) fresh lime juice

1⁄2 tsp agave nectar, or to taste

1 clove garlic, minced

1⁄4 tsp grated fresh ginger root

Salt and pepper

1⁄4 cup (56 g) (2oz) vegan mayonnaise

2 tsp sriracha, or to taste

High heat neutral-flavoured oil, for cooking the tempeh

4 (5-inch, or 13 cm) pieces of French bread, sliced in half laterally, some insides removed, toasted

Handful fresh cilantro leaves

8 leaves romaine lettuce

NUTRITIONAL VALUES

Calories: 80kcal
Fat: 3.9g (2.3g S.Fat)
Carbs: 11.1g
Protein: 1.3g
Sugar: 7.9g
Sodium: 28mg

METHOD

In an 8 x 11 inch (20 x 28 cm) baking dish, combine the tamari, 1 tbsp (15 mL) vinegar, onion powder, garlic powder, ginger powder, and cayenne pepper. Marinate the tempeh patties in the marinade. Marinate for 1 hour or refrigerate for up to 12 hours.

In a medium-size mixing bowl, combine the daikon, cucumber, carrots, scallions, jalapeno, remaining tbsp (15 ml) vinegar, lime juice, agave, garlic, and fresh ginger. Season with salt and pepper to taste. Refrigerate for 1 hour, covered. Refrigeration for a longer period (up to 2 days) will result in a more pickled flavour.

In a small mixing bowl, combine the mayonnaise and sriracha. Refrigerate after covering with plastic wrap.

In a large skillet, heat a thin layer of oil over medium-high heat. Cook for 3 to 5 minutes, or until the tempeh is browned. Cook the second side for 3 to 4 minutes, or until browned.

To assemble the sandwiches, evenly spread the spiced mayonnaise on the inside tops and bottoms of the bread. Place a tempeh piece on each bottom. Top the tempeh with one-quarter of the pickled vegetables, a few pieces of fresh cilantro (to taste), and two lettuce leaves using a slotted spoon. Serve the sandwiches with their tops.

RECIPE NOTES

If you have Thai basil on hand, add a couple leaves to each sandwich for an extra layer of flavour.

If you're serving these to people with varying heat tolerances, top the spice lovers' sandwiches with sliced jalapenos.

PROVENÇALE TOFU SALAD SANDWICHES

SERVES 6 TO 9 PORTIONS

1 1⁄2 tsp neutral-flavoured oil

1 pound (454 g) (16oz) super firm tofu, cut into 1⁄4-inch (6 mm) cubes

1 1⁄2 tsp vegan Worcestershire sauce

1⁄2 cup (112 g) (4oz) vegan mayonnaise

3 tbsp (30 g) (1.1oz) minced red onion

1⁄4 cup (30 g) (1.1oz) coarsely chopped toasted walnuts

3 tbsp (11 g) (0.39oz) minced fresh parsley

2 tbsp (13 g) (0.46oz) minced pitted kalamata olives

1 tbsp (4 g) (0.14oz) minced soft or oil-packed (rinsed and patted dry) sun-dried tomatoes

1 tbsp (15 ml) white balsamic vinegar

1 tbsp (15 ml) fresh lemon juice

2 tsp minced capers

1 large or 2 small cloves of garlic, grated or pressed

1⁄2 tsp herbes de Provence or

1⁄4 tsp red pepper flakes

White or black ground pepper

Salt

12 to 18 slices of vegan sourdough bread or favourite vegan bread, toasted

Favourite vegan pesto, as needed

NUTRITIONAL VALUES

Calories: 795kcal
Fat: 69.5g (10.5g S.Fat)
Carbs: 29.6g
Protein: 12.3g
Sugar: 1.7g
Sodium: 486mg

METHOD

Heat the oil in a large skillet over medium-high heat. Cook until the tofu is lightly browned, about 6 minutes, stirring frequently. Stir in the Worcestershire sauce and cook for another 2 minutes. Remove from the heat and set aside to cool.

Combine the mayonnaise, onion, walnuts, parsley, olives, sun-dried tomatoes, vinegar, lemon juice, capers, garlic, herbes de Provence, red pepper flakes, and pepper in a large mixing bowl. Mix in the cooled tofu with the mayonnaise. If necessary, adjust the seasonings. Refrigerate for at least 3 hours, or overnight, to allow the flavours to combine.

Apply a thin layer of pesto to each slice of bread. 13 cup (60 g) tofu salad, or as much as will fit on a slice of bread, spread evenly on a slice of bread. Be careful not to overdo it, or the tofu cubes will fall out as you eat. Place a second slice of bread on top. Repeat until you've used up all your ingredients.

The yield varies according to the size of the sliced bread. Salad leftovers can be kept in an airtight container in the refrigerator for up to 4 days.

RECIPE NOTES

The benefit of super firm tofu is that it reduces prep time: there is no need to press it, so it wastes less paper towels if you don't have one of those fancy tofu presses. (However, if you can only find extra-firm tofu, that will suffice.)

JERK TEMPEH SALAD

SERVES 6 PORTIONS

8 ounces (227 g) tempeh, simmered

1⁄2 cup (80 g) (2.8oz) chopped red onion

1 scotch bonnet or habanero pepper, stem and seeds removed

3 tbsp (45 ml) olive oil, divided

2 tbsp (30 ml) vegetable broth

1 tbsp (15 ml) fresh lime juice

1 tbsp (20 g) (0.71oz) pure maple syrup

1⁄2 inch (1.3 cm) piece fresh ginger root, peeled

3 cloves garlic

1⁄4 tsp fine sea salt

Pinch of ground black pepper

Non-stick cooking spray

1⁄4 cup plus 2 tbsp (68 g) (2.4oz) chopped fresh mango

1⁄4 cup (36 g) (1.3oz) chopped red bell pepper

3 tbsp (18 g) (0.63oz) chopped scallion

2 tbsp (15 g) (0.53oz) minced celery

1 tbsp (9 g) (0.32oz) minced jalapeño, or to taste

2 tsp minced fresh thyme

1⁄3 cup (75 g) (2.6oz) vegan mayonnaise, more if needed

1 tsp red wine vinegar

NUTRITIONAL VALUES

Calories: 190kcal
Fat: 13.8g (10.4g S.Fat)
Carbs: 16.4g
Protein: 2.4g
Sugar: 3.1g
Sodium: 7mg

METHOD

Cut the tempeh into 1/2-inch (1.3-centimeter) cubes.

In a small blender, combine the onion, scotch bonnet, 1 tbsp (15 ml) olive oil, broth, and black pepper. Blend until completely smooth. Fill a shallow container halfway with marinade. Add the tempeh cubes to the marinade and toss to coat. Stir the cubes every now and then. Marinate in the refrigerator for 12 hours or up to 2 days, covered.

Preheat the oven to 400°F (200°C, or gas mark 6). Cooking spray a 9 x 13 inch (22 x 33 cm) glass baking dish.

Fill the baking dish halfway with tempeh and marinade. Bake for 15 minutes before removing from the oven. Return the tempeh to the oven for 30 minutes more, or until slightly crisp, and stir in the remaining 2 tbsp (30 ml) olive oil. Allow the tempeh to cool completely before proceeding.

In a medium-sized mixing bowl, combine the tempeh and remaining ingredients. Stir well, cover, and place in the refrigerator for at least 30 minutes or up to 2 days before serving. When ready to serve, add more mayonnaise if desired, and taste and adjust the seasonings.

REUBEN SCRAMBLE SANDWICHES

SERVES 4 PORTIONS

FOR THE SCRAMBLE

1 to 2 tbsp (15 to 30 ml) high-heat neutral-flavoured oil

1 pound (454 g) (16oz) extra-firm tofu, drained and pressed, then crumbled

1⁄2 cup (72 g) (2.5oz) chopped bell pepper (any colour)

1⁄3 cup (53 g) (1.9oz) chopped red onion

2 tsp ground cumin

1 tsp ground coriander

1 tsp caraway seeds

1⁄2 tsp paprika

1⁄2 tsp ground allspice

1⁄2 tsp chili powder

2 tbsp (15 g) (0.53oz) nutritional yeast 10 cherry tomatoes, halved

2 tsp capers, drained

2 cloves garlic, minced

1 1⁄4 cups (178 g) (6.3oz) sauerkraut, drained but not squeezed (some juice reserved)

3 tbsp (45 ml) reserved sauerkraut juice

3 tbsp (45 ml) vegetable broth, or water

1 tbsp (16 g) (0.56oz) tomato paste

1⁄4 tsp liquid smoke, or to taste

FOR THE SANDWICHES

4 slices of rye bread, toasted

Dijon mustard

2 handfuls baby spinach

3 dill pickles, sliced thinly

NUTRITIONAL VALUES

Calories: 489kcal
Fat: 33.5g (4.7g S.Fat)
Carbs: 34.9g
Protein: 19.8g
Sugar: 13.2g
Sodium: 1501mg

METHOD

To make the scramble:
In a large skillet over medium-high heat, heat 1 tbsp (15 ml) of the oil. Reduce the heat to medium and cook the crumbled tofu until browned, stirring occasionally. If the tofu is sticking, add another tbsp (15 ml) of oil. Cook for about 10 minutes, or until well browned. Cook until the onions soften, about 3 minutes, then add the bell pepper and onion. Combine the spices, nutritional yeast, cherry tomatoes, capers, garlic, and sauerkraut in a mixing bowl. Cook for 3 to 4 minutes, stirring occasionally.

In a small mixing bowl, combine the sauerkraut juice, broth or water, tomato paste, and liquid smoke. Cook for 4 to 5 minutes, stirring occasionally, into the tofu. The tofu should absorb the liquid. Season with salt and pepper to taste.

To make the sandwiches:
Spread a thin layer of mustard on each slice of toast. Layer the spinach evenly on the toast, followed by the dill pickles. Serve immediately with the tofu mixture distributed evenly on top.

GREEN DIP

SERVES 2 1/2 CUPS

12 ounces (340 g) (12oz) extra- firm silken tofu

2 avocados, pitted, peeled, and chopped

1 cup (100 g) (3.5oz) chopped scallion

1 cup (160 g) (5.6oz) chopped onion

1⁄4 cup (60 ml) fresh lemon juice

4 cloves garlic, minced

1 tbsp plus 1 tsp (11 g) (0.39oz) nutritional yeast

1⁄4 cup plus 2 tbsp (24 g) (0.84oz) chopped fresh dill

2 tbsp (6 g) (0.21oz) chopped fresh chives

2 tsp seasoned salt

2 tsp agave nectar

2 tsp prepared yellow mustard

2 tsp hot sauce

1⁄2 tsp ground black pepper

1 cup (20 g) (0.71oz) packed fresh baby arugula

NUTRITIONAL VALUES

Calories: 738kcal
Fat: 64.4g (39g S.Fat)
Carbs: 32.7g
Protein: 14.8g
Sugar: 6.1g
Sodium: 357mg

METHOD

In a small blender or food processor, combine the tofu, avocados, scallions, onion, lemon juice, garlic, and nutritional yeast. Blend until smooth. Combine the dill, chives, salt, agave, mustard, hot sauce, and pepper in a mixing bowl. Blend until smooth. Pulse a few times to chop the arugula. Allow to sit for 1 hour to allow the flavors to meld. Season with salt and pepper to taste.

Serve with slices of toasted baguette or raw vegetables.

RECIPE NOTES

To make a tortilla chip dip, replace the dill with minced fresh cilantro and use lime juice instead of lemon juice. This recipe can easily be halved if desired.

TEMPEH BREAKFAST STACKS

SERVES 4 STACKS

3 tbsp (45 ml) vegetable broth

3 tbsp (45 ml) dry white wine, or additional broth

2 tbsp (30 ml) tamari

2 tsp liquid smoke

4 tsp (27 g) (0.94oz) pure maple syrup, divided

4 tsp (20 g) (0.71oz) Dijon mustard, divided

1 tsp organic ketchup

1⁄2 tsp toasted sesame oil

Salt and pepper

8 ounces (227 g) tempeh, simmered, (store bought) cut in half laterally, then vertically to make 4 patties

2 tbsp (30 ml) olive oil

2 tbsp (20 g) (0.71oz) minced onion

1⁄4 cup (56 g) (2oz) vegan mayonnaise

2 tbsp (15 g) (0.53oz) nutritional yeast

1 to 2 tbsp (15 to 30 ml) white wine vinegar

High heat neutral-flavoured oil, for cooking

2 English muffins, split and toasted

2 cups (40 g) (1.4oz) baby arugula, divided

8 (1⁄2 -inch, or 1.3 cm) slices of tomato

NUTRITIONAL VALUES

Calories: 627kcal
Fat: 43.7g (6.4g S.Fat)
Carbs: 29.8g
Protein: 18.3g
Sugar: 5.7g
Sodium: 869mg

METHOD

In an 8 x 11 inch (20 x 28 cm) dish, combine the broth, wine (if using), tamari, liquid smoke, 2 teaspoons maple syrup and mustard, ketchup, and sesame oil. Season with salt and pepper and stir to combine. Marinate the tempeh for 1 hour or up to 24 hours in the fridge.

In a small skillet over medium heat, heat the olive oil. Cook for 3 to 5 minutes, or until the onion is translucent. Add the mayonnaise, nutritional yeast, 1 tbsp (15 ml) vinegar, and the remaining 2 tsp maple syrup and mustard to a small blender. Blend until smooth. Taste and adjust with more vinegar if necessary. Restart the process. Return the sauce to the small skillet and keep it warm with the residual heat. If not, gently heat over low heat. Season with salt and pepper to taste.

In a large skillet, heat a thin layer of oil over medium-high heat. Place the tempeh in the skillet and cook it carefully. It might splatter. Cook for 3–5 minutes, or until browned. Cook for 3 to 5 minutes on the other side, or until browned.

On each plate, place an English muffin, 12 cup (10 g) baby arugula, 1 tempeh patty, and 2 slices tomato. Season the tomatoes with salt and pepper to taste. Serve with the sauce drizzled on top.

HIGH BROW HASH

SERVES 4 TO 6 PORTIONS

2 tbsp (30 ml) olive oil

1 pound (454 g) (16oz) fingerling potatoes, cut into 1⁄2-inch (1.3 cm) dice

1⁄2 of a Smoky Vegan Sausage (store bought), cut into 1⁄2-inch (1.3 cm) dice

1⁄2 cup (75 g) (2.6oz) diced red or yellow bell pepper

3⁄4 cup (75 g) (2.6oz) small cauliflower florets

1 1⁄2 cups (132 g) (4.7oz) Brussels sprouts, thinly sliced

1⁄2 to 1 cup (120 to 235 ml) vegetable broth, as needed

2⁄3 cup (107 g) (3.8oz) chopped shallot

1 cup (70 g) (2.5oz) chopped mushrooms (any kind)

1 tsp fine sea salt

1⁄2 tsp ground black pepper

2 cloves garlic, minced

1 tbsp (15 ml) fresh lemon juice, optional

2 tbsp (6 g) (0.21oz) minced fresh chives

1 tbsp (2 g) (0.07oz) minced fresh thyme

NUTRITIONAL VALUES

Calories: 319kcal
Fat: 15.3g (2.6g S.Fat)
Carbs: 42.1g
Protein: 9.1g
Sugar: 32.9g
Sodium: 942mg

METHOD

In a large skillet over medium heat, heat the oil. Cook for 10 to 12 minutes, stirring occasionally, until the potatoes are browned. Cook for 5 to 7 minutes, or until the sausage is browned. Combine the bell pepper, cauliflower, and Brussels sprouts in a mixing bowl. Cook for 4 to 6 minutes, or until the vegetables are bright and crisp. If the vegetables are sticking, add a splash of broth and continue to do so as needed. Combine the shallot, mushrooms, salt, and pepper in a mixing bowl. Cook for 3 minutes, or until the shallot is tender. Remove from the heat. Combine the garlic, lemon juice, and fresh herbs in a mixing bowl. Season with salt and pepper to taste.

RECIPE NOTES

If desired, store-bought vegan sausage can be substituted for the homemade.

The sausage can also be left out for a potentially gluten- free dish.

NO-BAKE CHOCO CASHEW CHEESECAKE

SERVES 8 TO 12 PORTIONS

2 cups (280 g) (9.9oz) raw cashews (covered with water, soaked 8 hours, drained, and rinsed)

1⁄4 cup (60 ml) coconut cream (scooped from the top of an unshaken, chilled can of full-fat coconut milk stored in the refrigerator for 24 hours before use)

1⁄4 cup (20 g) (0.71oz) unsweetened cocoa powder

1⁄2 cup (160 g) (5.6oz) pure maple syrup

1 tsp vanilla extract

1 1⁄4 cups (125 g) (4.4oz) walnut halves

1⁄2 cup (89 g) (3.1oz) chopped dates

1⁄2 tsp ground cinnamon

1⁄4 cup (30 g) (1.1oz) almond meal, as needed

NUTRITIONAL VALUES

Calories: 311kcal
Fat: 23.6g(4.2g S.Fat)
Carbs: 21.2g
Protein: 9g
Sugar: 13g
Sodium: 3mg

METHOD

Line the bottom of four 4-inch (10 cm) spring-form pans with a parchment paper circle.

In a food processor or high-speed blender, combine the cashews, coconut cream, cocoa powder, maple syrup, and vanilla. Process until completely smooth, stopping to scrape the sides of the machine with a rubber spatula as needed. This could take up to 10 minutes depending on the efficiency of your machine. Set aside the mixture in a medium mixing bowl. Using a paper towel, clean the food processor or blender.

In the same food processor or high-speed blender, combine the walnuts, dates, and cinnamon. Finely chop and combine until the mixture holds together when pressed. If you overprocess the mixture, it will become too sticky. If it's too late and the mixture is too sticky, pulse in the almond meal. In the prepared pans, press down.

Smooth out the top of the crust with the cashew mixture. Place the pans in an airtight container in the freezer for 3 hours, or until set (this will make what follows easier), then remove the cheesecakes from the pans and return to the refrigerator until ready to serve.

RECIPE NOTES

Serve with a simple coulis on top of the cheesecake: In a small saucepan, combine 12 ounces (340 g) frozen raspberries or strawberries and 2 tbsp (40 g) pure maple syrup and cook over medium heat until the berries fall apart, about 10 minutes. If you're not a fan of seeds, strain them through a fine-mesh sieve before using. This recipe yields approximately 1 1/2 cups (355 ml).

CRISPY AMARANTH PATTIES

SERVES 12 PATTIES

1 cup (180 g) (6.3oz) dry amaranth

1 1⁄2 cups (355 ml) water

1⁄2 ounce (14 g) (0.49oz) dry mushroom of choice

3⁄4 cup (180 ml) vegetable broth, boiling

3 tbsp (45 ml) fresh lemon juice

1 tbsp (15 ml) olive oil

1⁄3 cup (53 g) (1.9oz) minced red onion

2 cloves garlic, grated or pressed

1 tbsp (8 g) (0.28oz) nutritional yeast

1⁄2 tsp dried oregano

1⁄2 tsp Scant dried basil

1⁄4 tsp dried thyme

1⁄2 tsp fine sea salt Ground peppercorn

1⁄4 cup (30 g) (1.1oz) whole wheat pastry flour or (31 g) (1.1oz) all- purpose flour

2 tbsp (16 g) (0.56oz) cornstarch or arrowroot flour

1 tbsp (12 g) (0.42oz) chia seeds, optional

Non-stick cooking spray or oil spray

NUTRITIONAL VALUES

Calories: 54kcal
Fat: 2g (0.2g S.Fat)
Carbs: 8.8g
Protein: 0.8g
Sugar: 6.2g
Sodium: 38mg

METHOD

In a rice cooker, combine the water and amaranth and cook until the liquid is absorbed, about 20 minutes. (Alternatively, cook the amaranth on the stovetop according to the package directions.) Allow to cool completely before forming the patties.

Soak the mushrooms for 15 minutes in the broth. When the mushrooms are cool enough to handle, gently squeeze out the liquid, reserving the broth for later use. Set aside the mushrooms, which have been finely minced.

For the following, we prefer to use our stand mixer fitted with the paddle attachment, but it is not required. Because cooked amaranth is sticky, it just makes the preparation a little easier and less messy. Combine the cooled amaranth, mushrooms, lemon juice, oil, onion, garlic, nutritional yeast, oregano, basil, thyme, salt, and pepper in a large mixing bowl. Stir in the flour, cornstarch or arrowroot, and chia seeds until thoroughly combined. Refrigerate for at least 1 hour, covered.

Preheat the oven to 400°F (200°C, or gas mark 6). Lightly coat a whoopie pie pan with cooking spray.

Use 3 packed tbsp (approximately 55 g) of the mixture for each patty, placing them on the pan; the mixture will be sticky, so moisten your hands to help with the shaping. Flatten the dough to fit the pan. Rep with the remaining mixture. You should get a total of 12 patties.

Coat the patties lightly with cooking spray. Bake for 15 minutes, then flip and bake for another 12 to 15 minutes, or until golden brown and firm. Allow 10 minutes to stand before serving warm or at room temperature.

WILD RICE PILAF WITH SPICY CASHEWS

SERVES 4 6 PORTIONS

FOR THE CASHEWS

1 1⁄2 tsp toasted sesame oil

1 1⁄2 tsp agave nectar

1 1⁄2 tsp tamari

1 tsp onion powder

1 tsp sriracha

1⁄4 tsp garlic powder

1⁄4 tsp ginger powder

1 cup (140 g) (4.9oz) raw cashews

FOR THE PILAF

1 cup (160 g) (5.6oz) dry wild rice, rinsed

3 cups (705 ml) vegetable broth

2 tsp toasted sesame oil

12 ounces (340 g) carrots, trimmed, peeled, and cut into thin half-moons (about 5 carrots)

1⁄3 cup (53 g) (1.9oz) minced shallot

3 cloves garlic, grated or pressed 3 tbsp (45 ml) tamari

3 tbsp (45 ml) fresh orange juice 11⁄2 tbsp (30 g) (1.1oz) agave nectar

1 1⁄2 tsp packed grated fresh ginger root or 1⁄2 tsp ginger powder

1⁄4 to 1⁄2 tsp red pepper flakes, to taste

1 cup (150 g) (5.3oz) steamed fresh English peas or thawed green peas

NUTRITIONAL VALUES

Calories: 405kcal
Fat: 15.9g (2.9g S.Fat)
Carbs: 56.7g
Protein: 12.9g
Sugar: 21.1g
Sodium: 742mg

METHOD

To make the cashews:
Preheat the oven to 325°F (170°C, or gas mark 3). In a medium mixing bowl, combine the oil, agave, tamari, onion powder, sriracha, garlic powder, and ginger powder. Stir in the cashews to coat evenly. Bake for 8 minutes in an even layer on a rimmed baking sheet lined with parchment paper. Stir and bake for another 4 to 6 minutes, or until the nuts are toasty and dry-looking, being careful not to burn them. Remove from the oven and cool on a baking sheet lined with parchment paper. Use immediately or store in an airtight container in the refrigerator for up to 4 days once cooled.

To make the pilaf:
In a rice cooker, combine the rice and broth. Cook until the rice is tender, about 40 minutes. Check for doneness and drain when done. If necessary, add more broth.

Sauté the oil, carrots, and shallot in a large skillet over medium heat until the carrots are barely tender, about 10 minutes.

In a small bowl, combine the garlic, tamari, orange juice, agave, ginger, and red pepper flakes. 1/4 cup (60 mL) of this mixture should be added to the carrots, covered, and simmered until completely tender, about 6 minutes. Stir in the wild rice and green peas, then add the remaining tamari mixture and cook for another 4 minutes. Incorporate the nuts into the rice mixture. Serve hot.

Leftovers can be refrigerated in an airtight container for up to 4 days and gently reheated.

RECIPE NOTES

Combine 1 tbsp (15 ml) fresh orange juice with 1 tbsp (20 g) agave nectar and fold into the preparation after reheating for a saucier dish.

ALMOND OR CASHEW BISCUITS

SERVES 9 BISCUITS

1 1⁄4 cups (150 g) (5.3oz) whole wheat pastry flour or (156 g) (5.5oz) all-purpose flour

1⁄3 cup (47 g) (1.7oz) toasted whole cashews or (48 g) (1.7oz) almonds (Use unsalted.)

1⁄2 tsp fine sea salt

1 1⁄2 tsp baking powder

3 tbsp (42 g) (1.5oz) semi-solid coconut oil (the texture of softened butter)

3 tbsp (48 g) (1.7oz) natural smooth cashew butter or almond butter

1⁄2 cup (120 g) (4.2oz) blended soft silken tofu or unsweetened plain vegan yogurt

NUTRITIONAL VALUES

Calories: 86kcal
Fat: 5.1g (1.4g S.Fat)
Carbs: 9.1g
Protein: 2.3g
Sugar: 4.9g
Sodium: 4mg

METHOD

Preheat the oven to 425°F (220°C, or gas mark 7). Line a baking sheet with parchment paper.

In a food processor, combine the flour and nuts. Pulse until the nuts are chopped, leaving a few larger pieces. Pulse a few times to incorporate the salt and baking powder.

Pulse in the oil and nut butter just to combine. Pulse in the blended tofu or yogurt until a crumbly (but not dry) dough forms. Gather the dough on a piece of parchment paper and pat it into a 6-inch (15-cm) square.

Make nine 2-inch (5-cm) square biscuits. Place the biscuits on the baking sheet that has been prepared. Bake for 12 to 14 minutes, or until the edges are golden brown. Allow to cool on a wire rack before serving.

SPELT AND SEED ROLLS

SERVES 9 ROLLS

1 cup (235 ml) unsweetened plain vegan milk, lukewarm

2 tsp apple cider vinegar

1⁄2 cup (120 ml) water, lukewarm

2 tbsp (30 ml) neutral- flavoured oil

2 tbsp (40 g) (1.4oz) agave nectar or pure maple syrup or regular molasses

3 cups plus scant 1⁄2 cup (480 g) (17oz) whole spelt flour, divided 1⁄4 cup (30 g) (1.1oz) oat flour or finely ground oats

1⁄4 cup (36 g) (1.3oz) vital wheat gluten

3 tbsp (30 g) (1.1oz) shelled hemp seeds

3 tbsp (25 g) (0.88oz) sunflower seeds

2 tbsp (15 g) (0.53oz) golden roasted flaxseeds

2 tbsp (24 g) (0.85oz) chia seeds

1 tbsp (7 g) (0.25oz) caraway seeds or (9 g) (0.32oz) poppy seeds

1 tsp fine sea salt

2 tsp instant yeast

NUTRITIONAL VALUES

Calories: 363kcal
Fat: 29.7g (4.1g S.Fat)
Carbs: 18.6g
Protein: 6.8g
Sugar: 4.1g
Sodium: 211mg

METHOD

In a measuring cup, combine the milk and vinegar. Allow for two minutes to allow the milk to curdle. This is what you call "buttermilk."

To the buttermilk, combine the water, oil, and agave (or maple syrup or molasses). Place aside.

In the bowl of a stand mixer, combine 314 cup (450 g) spelt flour, oat flour, vital wheat gluten, all of the seeds, salt, and yeast. Pour the wet ingredients on top of the dry ingredients.

Knead the dough for 10 minutes in a stand mixer fitted with a dough hook, until it is pliable and soft but not too dry or sticky. If necessary, gradually add more water, 1 tbsp (15 ml) at a time. (Alternatively, knead by hand for 10 minutes on a lightly floured surface.) Simply use a scant 12 cup (60 g) less flour and add it in as you go if necessary.) Allow to rise for 75 minutes, or until doubled.

Punch the dough down. Place the dough on a lightly floured baking sheet, flatten slightly, and shape into a 10-inch (25- cm) round disk. Coat the disk in flour on both sides. Cut into nine equal triangles from the center, as if making scones. You can make round buns out of them or leave them as is.

Shake off any excess flour and return the rolls to the baking sheet. Flatten them slightly by pressing down gently with your palm. Wrap in plastic wrap. Allow for a 25-minute rise.

Preheat the oven to 400°F (200°C, or gas mark 6) while the rolls rise. Remove the plastic wrap and bake for 20 to 22 minutes, or until the roll is browned and hollow when tapped on the underside. Allow to cool on a wire rack. Leftovers should be stored in an airtight container at room temperature. The rolls are best eaten fresh, but they can be stored in the refrigerator for up to two days.

SEED CRACKERS

SERVES 100 CRACKERS

3 tbsp (36 g) (1.3oz) white chia seeds

1⁄3 cup (80 ml) water, more if needed

1⁄2 cup (120 g) (4.2oz) packed cooked and cooled amaranth (See headnote.)

1⁄2 cup plus 2 tbsp (75 g) (2.6oz) whole wheat pastry flour, plus extra for rolling

3 tbsp (30 g) (1.1oz) shelled hemp seeds

3 tbsp (23 g) (0.81oz) golden roasted flaxseeds

2 tbsp (15 g) (0.53oz) almond meal

1 1⁄2 tsp nutritional yeast

1⁄2 tsp Generous fine sea salt

2 tbsp (30 ml) olive oil

NUTRITIONAL VALUES

Calories: 128kcal
Fat: 8.4g (2.5g S.Fat)
Carbs: 13.5g
Protein: 2.8g
Sugar: 9.5g
Sodium: 22mg

METHOD

In a small bowl, combine the chia seeds and water. Allow to thicken for 2 minutes. In a stand mixer, combine the amaranth, flour, hemp seeds, flaxseeds, almond meal, nutritional yeast, and salt. Top with the thickened chia mixture and oil. To thoroughly combine, use a stand mixer fitted with a flat blade attachment. If the dough is crumbly or dry, add a few drops of water at a time. The dough should form a firm but not overly sticky ball.

Form the dough into a 5-inch (13-cm) disc; wrap tightly in plastic wrap and place in the refrigerator for 2 hours or overnight. Preheat the oven to 400°F (200°C, or gas mark 6). Preheat the oven to 350°F. Line two large baking sheets with parchment paper. Divide the dough into four equal parts.

Place a quarter of the dough on a piece of parchment paper that has been lightly floured, lightly dust the top of the dough with flour, and roll out extremely thinly, about 116 inch (1.6 mm). Cut the dough into crackers with a 2-inch (5-cm) round cutter and place them on the prepared baking sheets. Roll out the scraps of dough until you run out, then repeat with the remaining three quarters of dough. You can also tightly wrap the remaining dough and store it in the refrigerator for up to 4 days.

Check for doneness after 8 minutes: the crackers should be light golden brown all over. Some crackers will likely bake faster than others; simply remove those that are done and place them on a wire rack to cool. Bake the remaining pieces until light golden brown all over, in 1- minute increments. Allow to cool on a wire rack before transferring to an airtight container and storing at room temperature. Leftovers should be consumed within two days of being prepared.

RASPBERRY CHIA BREAKFAST JARS

SERVES 6 PORTIONS

12 ounces (340 g) (12oz) frozen raspberries, thawed but not drained

12 ounces (340 g) soft silken tofu or unsweetened plain vegan yogurt

1⁄4 cup (80 g) (2.8oz) pure maple syrup

2 tbsp (24 g) (0.85oz) maple sugar or (30 g) (1.1oz) light brown sugar, optional

1⁄4 cup (48 g) (1.7oz) white chia seeds

1⁄2 tsp pure vanilla extract

6 ounces (170 g) fresh berries (raspberries or blueberries), rinsed and thoroughly drained

NUTRITIONAL VALUES

Calories: 483kcal
Fat: 7.3g (0.2g S.Fat)
Carbs: 97.3g
Protein: 13.1g
Sugar: 23.8g
Sodium: 205mg

METHOD

Blend the thawed raspberries in a blender or with an immersion blender until smooth. If you don't care for the berry seeds, strain the mixture through a fine-mesh sieve. Blend the berries again with the tofu or yogurt, maple syrup, and sugar until smooth. Place in a large mixing bowl.

Mix in the chia seeds and vanilla extract. Refrigerate for at least 3 hours or overnight. Before serving, give it a good stir.

Fill the bottom of the serving dish with a few fresh berries. (Alternatively, stir the berries directly into the mixture, reserving a few for garnish.)

Sprinkle with the remaining berries and divide the chia preparation on top.

Leftovers can be refrigerated in an airtight container for up to 4 days.

RECIPE NOTES

The results will be far richer, but you could make this soy- free by using cashew cream instead of tofu or yogurt. Make sure to adjust the consistency to that of yogurt by adding more water if necessary. It must also be extremely smooth.

As needed, adjust the amount of extra sugar. You could also substitute more maple syrup for (any) granulated sugar.

Regular chia seeds can be used, but white chia seeds produce a more visually appealing result.

APPLE PIE BREAKFAST FARRO

SERVES 4 TO 6 PORTIONS

8.8 ounces (249 g) quick-cooking dry farro

3 McIntosh apples, or any favourite apple, cored and chopped (about 18 ounces, or 510 g)

1⁄4 cup (48 g) (1.7oz) Sucanat or (38 g) (1.3oz) light brown sugar (not packed)

1 1⁄8 tsp ground cinnamon, plus optional extra for garnish

1 tsp pure vanilla extract

1 cup (235 ml) plain or vanilla vegan milk, warmed, as needed

1 pint of Vegan Nut Ice Cream (store bought), or 1 cup toasted nuts of choice

Pure maple syrup, optional

NUTRITIONAL VALUES

Calories: 198kcal
Fat: 9.7g (6g S.Fat)
Carbs: 255g
Protein: 4g
Sugar: 16.5g
Sodium: 207mg

METHOD

A large pot of water should be brought to a boil. Return to a boil after adding the farro. Reduce the heat to medium- high and leave the pan uncovered. Cook for 10 to 12 minutes, or until the pasta is al dente or the desired consistency is reached. Set aside after draining.

In the same large pot that you used to cook the farro, combine the chopped apples, Sucanat or brown sugar, and cinnamon. Increase the heat to medium-high and stir to combine the ingredients. When the apples begin to release moisture, reduce the heat to medium and continue to cook until the apples are tender, about 10 to 15 minutes, stirring frequently. Cooking time will vary depending on the size of the apple bits and the type of apple used. Tender bits, not applesauce, are what you're after.

Remove the pot from the heat and stir in the vanilla extract. Add the cooked grain to the apples and serve immediately, with as much warm milk as desired on top of each serving. If desired, top each serving with a handful of nuts, extra cinnamon, and maple syrup.

RECIPE NOTES

While quick-cooking grains typically lose more nutrition than less processed counterparts, the total amount of uncooked farro used in this recipe contains 30 g of protein. That's an impressive amount for something prepared in a hurry, and convenience is frequently important when preparing a breakfast meal.

To make this dish, you'll need 3 generous cups (weight will vary for other grains) of cooked grain: To achieve a nice texture and nutty flavour, we prefer al dente grain. Cook it to your liking if you prefer a more tender grain.

HEARTY QUINOA WAFFLES

SERVES 6 TO 8 WAFFLES

1 1⁄2 cups (355 ml) water, divided

2⁄3 cup (119 g) (4.2oz) chopped dates

3 tbsp (42 g) (1.5oz) solid coconut oil

3 tbsp (60 g) (2.1oz) pure maple syrup

1 1⁄2 tsp pure vanilla extract

1 3⁄4 cups (210 g) (7.4oz) whole wheat pastry flour

1 cup (185 g) (6.5oz) packed cooked white quinoa

1⁄4 cup (48 g) (1.7oz) chia seeds

1 tsp baking powder

1 tsp ground cinnamon

1⁄4 tsp Generous fine sea salt

Non-stick cooking spray

NUTRITIONAL VALUES

Calories: 384kcal
Fat: 7.5g (4.6g S.Fat)
Carbs: 67.7g
Protein: 8.4g
Sugar: 14.2g
Sodium: 68mg

METHOD

Before we begin, please keep the following in mind: When making the batter, make sure that all the ingredients are at room temperature so that the coconut oil does not solidify when combined.

In a small saucepan, combine 1 cup (235 ml) water and the dates. Bring to a boil, then reduce to a medium-high heat and cook for 2 to 3 minutes, or until the dates begin to fall apart. To melt the coconut oil, stir it into the hot mixture. Set aside for at least 30 minutes to cool. (Note that this can also be done in the microwave in 1-minute increments, using a deep, microwave-safe container.) Stir in the remaining 12 cup (120 ml) water, maple syrup, and vanilla extract.

In a large mixing bowl, combine the flour, quinoa, chia seeds, baking powder, cinnamon, and salt. Pour the wet ingredients over the dry ingredients and stir until combined. Allow to stand while the waffle maker heats up according to the manufacturer's instructions.

Coat the waffle iron lightly with cooking spray. Fill two squares of the waffle maker with 1/2 cup (135 g) waffle batter or follow the manufacturer's instructions to fit just enough batter so that it doesn't overflow, and the waffles are properly cooked.

Cook until the waffle iron is dark golden brown, about 8 minutes. Remove the waffles from the iron and set aside for at least 5 minutes on a cooling rack to crisp up. Do not overlook this step!

Leftovers are even better: simply reheat in a toaster or toaster oven to crisp up the waffles. If you wrap the waffles tightly, they can be frozen for up to 3 months. Place them in the toaster or toaster oven while still frozen until heated through and crisp.

SESAME BERRY SQUARES

SERVES 16 SQUARES

Non-stick cooking spray

3⁄4 cup (240 g) (8.5oz) all natural raspberry or strawberry jam

2 tbsp (24 g) (0.85oz) chia seeds

1 1⁄3 cups (160 g) (5.6oz) whole wheat pastry flour

1⁄4 cup (40 g) (1.4oz) hulled hemp seeds

1⁄4 tsp fine sea salt

1⁄2 cup plus 11⁄2 tsp (136 g) (4.8oz) tahini

1⁄4 cup plus 2 tbsp (120 g) (4.2oz) pure maple syrup

1 tsp pure vanilla extract

Plain or vanilla vegan milk, as needed

NUTRITIONAL VALUES

Calories: 58kcal
Fat: 2.3g (1.7g S.Fat)
Carbs: 9.1g
Protein: 0.7g
Sugar: 3g
Sodium: 65mg

METHOD

Preheat oven to 350°F (180°C, or gas mark 4). Lightly coat an 8-inch (20 cm) square baking pan with cooking spray.

Set aside the jam and chia seeds in a small mixing bowl. While you're making the crust, the seeds will expand slightly and thicken the jam.

In a large mixing bowl, combine the flour, hemp seeds, and salt. On top, stir in the tahini, maple syrup, and vanilla with a pastry cutter. The dough must be moist but not soggy. When pinched, it should easily stick together. If it's too dry, add 1 tbsp (15 ml) of milk at a time until it's moist enough.

Set aside a 1/2 cup (120 g) portion of the resulting dough.

In the prepared pan, distribute the dough evenly. Spread it evenly across the bottom of the pan.

Spread the jam mixture over the top with an angled spatula. Crumble the reserved dough on top, gently pressing it into the jam.

Bake for 24 minutes, or until the topping crumbs are golden brown.

Cool for at least 30 minutes on a wire rack before slicing and serving.

Leftovers can be stored at room temperature in an airtight container for up to 2 days.

GINGERBREAD QUINOA GRANOLA

SERVES 12 PORTIONS

1⁄2 cup (170 g) (6oz) regular molasses

1⁄4 cup (48 g) (1.7oz) Sucanat

1⁄2 cup (128 g) (4.5oz) cashew butter or sunflower butter

1 tsp pure vanilla extract

1⁄4 cup (60 ml) neutral-flavoured oil

1⁄2 tsp Scant fine sea salt

1 1⁄2 tsp ground cinnamon

1 tsp ginger powder

1⁄2 tsp ground allspice

1⁄4 tsp grated nutmeg

20 pieces (2.5 ounces, or 70 g) of crystallized ginger, chopped small

2 cups (160 g) (5.6oz) rolled oats

2 cups (204 g) (7.2oz) quinoa flakes (See Recipe Notes.)

NUTRITIONAL VALUES

Calories: 255kcal
Fat: 9.5g (1.6g S.Fat)
Carbs: 37.3g
Protein: 6.1g
Sugar: 9.2g
Sodium: 94mg

METHOD

Preheat the oven to 300°F (150°C or gas mark 2). Have a large, rimmed baking sheet handy.

Combine the molasses, Sucanat, cashew butter, vanilla, oil, salt, spices, and crystallized ginger in a large mixing bowl. To combine, stir everything together.

On top, sprinkle with the oats and quinoa flakes. To thoroughly coat, stir everything together.

Spread the granola evenly on the baking sheet and bake in 10-minute increments, carefully flipping the granola with a large wooden spatula after each increment, for a total of 20 to 25 minutes, or until the granola looks dry and just slightly browned.

Allow to cool on the baking sheet. As it cools, the granola will crisp up. Allow to cool completely. Store the cooled granola in an airtight container at room temperature or in the refrigerator for up to two weeks.

RECIPE NOTES

For the sake of clarity and awesome results, we're talking about quinoa flakes that resemble quick-cooking rolled oats, not corn flakes. The Ancient Harvest brand is what we use.

Using a large wooden spatula to make large crumbles in your granola is a good trick. Lift the granola instead of stirring it to prevent the crumbles from falling apart.

BUTTER BEAN GRAVY

SERVES 6 PORTIONS

1 ounce (28 g) dried shiitake or any other dried mushrooms

2 cups (470 ml) vegetable broth, boiling, divided, more if needed

1 1⁄2 cups (288 g) (10oz) cooked butter beans

2 tbsp (30 ml) neutral-flavoured vegetable oil

1⁄4 cup (40 g) (1.4oz) minced shallot or 1⁄3 cup (53 g) (1.9oz) minced red onion

2 cloves garlic, grated or pressed

2 tbsp (15 g) (0.53oz) whole wheat pastry flour or (16 g) (0.56oz all-purpose flour

1 1⁄2 tbsp (12 g) (0.42oz) nutritional yeast

1⁄4 cup (15 g) (0.53oz) packed fresh parsley or 1 packed tbsp (3 g) (0.11oz) fresh sage leaves, minced

Salt and pepper

NUTRITIONAL VALUES

Calories: 282kcal
Fat: 3.1g (0.7g S.Fat)
Carbs: 41.2g
Protein: 24.6g
Sugar: 3.3g
Sodium: 405mg

METHOD

In a large mixing bowl, combine the dried mushrooms and 1 cup (235 mL) of the boiling vegetable broth. Allow for a 15-minute resting period. Squeeze the broth from the mushrooms gently, being careful not to waste any of it.

Add enough extra broth to the remaining soaking broth to make a total of 1 1/2 cups (355 ml). With an immersion blender, blend the butter beans into the broth until smooth. (You can either add the parsley before blending or stir it in at the end.) Blending it now will result in a greener gravy.)

Heat the oil in a large skillet over medium-high heat. Stir in the shallot and garlic. Cook for 2 minutes on medium heat, or until the shallot is fragrant and translucent.

Stir in the flour after it has been sprinkled over the shallot. Stir in the nutritional yeast and cook for 2 minutes, or until the flour and yeast smell toasty. Using a whisk, slowly incorporate the warm broth into the flour mixture, whisking constantly to ensure a smooth gravy. Cook until slightly thickened, about 4 minutes, and then add the parsley (if using) or sage. Continue to stir with a wooden spoon until the gravy has thickened to your liking, about 2 to 4 minutes. Season with salt and pepper to taste. Remove from the heat and top with mashed potatoes, cooked grains, or steamed vegetables.

Refrigerate cooled leftovers in an airtight container for up to 4 days, then slowly reheat in a small saucepan before using.

MUSHROOM BEAN SPREAD

SERVES 8 PORTIONS

2 packs (0.88 ounces, or 25 g, each) dried mushroom mix of choice

2 cups (470 ml) vegetable broth, boiling

1 tbsp (15 ml) toasted sesame oil

4 cloves garlic, grated, or pressed

2 tbsp (8 g) (0.28oz) sun-dried tomato halves

1 tsp dried oregano

1⁄2 tsp red pepper flakes

1 1⁄2 cups (246 g) (8.7oz) cooked chickpeas or (266 g) (9.4oz) cannellini beans

1⁄4 cup (64 g) (2.3oz) tahini

1 tbsp (15 ml) olive oil

2 tbsp (30 ml) liquid from jar of capers

2 tbsp (30 ml) fresh lemon juice

2 tsp onion powder

2 tbsp (18 g) (0.63oz) capers, drained and minced

Salt and pepper

NUTRITIONAL VALUES

Calories: 269kcal
Fat: 15.7g (5.4g S.Fat)
Carbs: 29.2g
Protein: 5.9g
Sugar: 21.8g
Sodium: 238mg

METHOD

Rinse the dried mushrooms quickly and place them in a medium bowl. Soak for 20 minutes with the broth on top. Squeeze the liquid out of the mushrooms gently without discarding it. It will be used in the spread's processing, and any leftovers can be stored in an airtight container in the refrigerator for up to a week to replace vegetable broth in any recipe.

In a large skillet over medium-high heat, heat the oil. Combine the garlic, sun-dried tomatoes, mushrooms, oregano, and red pepper flakes in a mixing bowl. Reduce the heat to medium and cook, stirring occasionally, for 6 minutes, or until lightly browned and fragrant.

In a food processor, combine the cooked mushrooms, chickpeas or cannellini beans, tahini, olive oil, caper liquid, lemon juice, and onion powder. Process until the mixture is slightly chunky. Add the capers and pulse a few times to distribute them evenly throughout the spread.

If the spread is too thick for your taste, add 1 tbsp (15 ml) at a time of the mushroom-soaking broth. Season with salt and pepper to taste.

Refrigerate in an airtight container for at least 3 hours or overnight to allow the flavours to meld. Refrigerate any leftovers for up to 4 days. If the spread is too thick for your taste after refrigerating, add more mushroom- soaking broth, stirring to thoroughly combine.