SEITAN LINKS TOFU SCRAMBLE

SERVES 6 PORTIONS

1 tbsp dairy-free butter

1⁄2 cup diced onion

227g (8oz) mushrooms, sliced

454g (16oz) extra-firm tofu, drained, and crumbled

227g (8oz) Slow Cooker Maple Breakfast Links, sliced thick

1 425g (15oz) can black beans, drained and rinsed

2 tbsp nutritional yeast

1⁄2 tsp chili powder

1⁄2 tsp paprika

1⁄2 tsp black salt

1⁄2 tsp turmeric

1⁄4 tsp garlic powder

NUTRITIONAL VALUES

Calories: 394kcal
Fat: 9g (1.7g S.Fat)
Carbs: 50.9g
Protein: 31.8g
Sugar: 4g
Sodium: 415mg

METHOD

In a large skillet, melt the butter over medium-high heat. Combine the onion, mushrooms, tofu, and seitan links in a mixing bowl. 15 minutes of sautéing

Combine the black beans, nutritional yeast, and all the spices and seasonings in a mixing bowl. 5 minutes before serving, heat through.

PEANUT BUTTER BANANA BREAFAST COOKIES

SERVES 24 COOKIES

2 bananas, mashed

1⁄3 cup creamy peanut butter

2⁄3 cup unsweetened applesauce

1⁄4 cup almond flour

2 tbsp raw shelled hempseed

1 tsp vanilla extract

1 1⁄2 cups quick-cooking oats

1⁄2 cup pitted dates, chopped

NUTRITIONAL VALUES

Calories: 91kcal
Fat: 6.4g (3.5g S.Fat)
Carbs: 7g
Protein: 1.3g
Sugar: 0.6g
Sodium: 50mg

METHOD

Preheat the oven to 350°F (180°C, or gas mark 4).

Set aside a baking sheet lined with parchment paper.

In a large mixing bowl, combine the mashed banana and peanut butter. Mix in the applesauce, flour, hempseed, and vanilla extract. Combine thoroughly. Combine the oatmeal and dates in a mixing bowl.

Drop 1 heaping tbsp of cookie dough at a time, 2 inches apart, onto the prepared baking sheet. Using the back of a fork, flatten the mixture. Cookies should be baked for 25 minutes.

Remove from the oven and cool for 5 minutes before transferring to a cooling rack.

RECIPE NOTES

You can also freeze these cookies after they've been baked. Place in a freezer bag and freeze for up to 6 months. Take as many cookies as you want for breakfast. At room temperature, they will take about 30 minutes to defrost.

SPROUTED GRAIN TOAST WITH NUT BUTTER AND BANANA

SERVES 2 PORTIONS

2 slices sprouted grain bread

1⁄4 cup peanut butter

1⁄4 cup raw shelled hempseed

1 banana, sliced

NUTRITIONAL VALUES

Calories: 421kcal
Fat: 25.5g (4.7g S.Fat)
Carbs: 33.1g
Protein: 18.2g
Sugar: 11.9g
Sodium: 258mg

METHOD

Toast the bread. At an angle, cut in half. On each slice of toast, spread 2 tbsp peanut butter. Layer slices of banana on top of each triangle of toast and sprinkle with hempseed.

CHOCOLATE STRAWBERRY CHIA SEED PUDDING

SERVES 2 PORTIONS

1 cup dairy-free milk

1⁄3 cup dates

1⁄2 cup strawberries (more for garnish, optional)

2 tbsp cocoa powder

1⁄2 tsp vanilla extract

1⁄4 cup ground chia seeds

3 tbsp raw shelled hempseed

2 tbsp maple syrup

Shaved chocolate, for garnish (optional)

NUTRITIONAL VALUES

Calories: 171kcal
Fat: 13.4g (6.2g S.Fat)
Carbs: 12.7g
Protein: 4g
Sugar: 4.8g
Sodium: 55mg

METHOD

In a blender, combine the milk and dates. Blend until completely smooth. Combine the strawberries, cocoa powder, vanilla, ground chia seeds, hempseed, and maple syrup in a mixing bowl. Blend thoroughly. Refrigerate for at least 4 hours after pouring into two bowls.

If desired, garnish with shaved chocolate and strawberry slices.

BLUEBERRY TOFU PANCAKES

SERVES 4 PORTIONS

2 tbsp flaxseed meal

227g (8oz) extra-firm tofu, drained

1⁄2 cup old-fashioned oats

1 1⁄4 cups dairy-free milk

1 cup all-purpose flour

3 tbsp coconut sugar

1 tsp vanilla extract

1 tsp baking powder

1 tsp ground cinnamon

1⁄2 tsp salt

1⁄2 tsp plus 1 tbsp extra virgin olive oil, divided

1⁄4 cup maple syrup, for serving

1⁄2 cup frozen blueberries, defrosted, divided

NUTRITIONAL VALUES

Calories: 420kcal
Fat: 6.2g (0.7g S.Fat)
Carbs: 71.6g
Protein: 17.2g
Sugar: 21.9g
Sodium: 413mg

METHOD

Set aside the flaxseed meal and 6 tbsp water.

In a food processor, combine all the ingredients except the blueberries and 1 tbsp oil and blend well. To blend in 1/4 cup of blueberries, use the quick pulse button.

In a skillet, heat the remaining oil and place 1/4 cup of the pancake batter in the center. When one side is bubbling, flip it over and cook until golden brown. Continue until all of the batter has been used up.

Serve with maple syrup and the remaining 1/4 cup blueberries on top.

SEEDS, NUTS, AND FRUIT BAKED GRANOLA

SERVES 8 PORTIONS

7 cups old-fashioned oats (use gluten-free if desired)

1 cup shredded coconut

1 cup sunflower seed kernels

1 cup walnuts

1 cup coconut sugar

1⁄4 cup chia seeds

1 cup coconut oil

1 cup raisins

NUTRITIONAL VALUES

Calories: 28kcal
Fat: 0.2g (0g S.Fat)
Carbs: 5.1g
Protein: 2g
Sugar: 3.7g
Sodium: 7mg

METHOD

Preheat the oven to 300°F (150°C, or gas mark 2).

Except for the raisins, combine all the ingredients in a large mixing bowl. In a large baking pan, spread out the mixture.

40 minutes in the oven Every 10 minutes, remove from the oven and stir. Return the dish to the oven.

After 30 minutes, stir in the raisins. Bake for another 10 minutes. Remove from the oven and set aside to cool.

Put everything in an airtight container. It will keep for four weeks.

CHOCOLATE BANANA HEMP SMOOTHIE BOWL

SERVES 1 BOWL

FOR THE BOWL

1 frozen banana, 4 slices reserved for topping

1⁄2 cup almond milk or other dairy- free milk

1 tbsp almond butter

1 tbsp cocoa powder

1 tbsp maple syrup

1 cup spinach

TOPPINGS

4 banana slices (from above)

1 strawberry, sliced

2 tbsp dairy-free chocolate chips

2 tbsp raw shelled hempseed

NUTRITIONAL VALUES

Calories: 984kcal
Fat: 62.9g (35.7g S.Fat)
Carbs: 99g
Protein: 17.4g
Sugar: 53.9g
Sodium: 267mg

METHOD

Blend the smoothie bowl ingredients in a blender until smooth.

Pour into a bowl and top with the desired toppings.

SOUTHWEST SCRAMBLE BREAKFAST BURRITO

SERVES 2 BURRITOS

1 tbsp dairy-free butter

1⁄2 cup diced red bell pepper

1⁄2 cup diced red onion

227g (8oz) extra-firm tofu, drained

1⁄2 cup Steamed Seitan Chipotle Links, crumbled

1 tbsp taco seasoning

1⁄2 tsp salt

2 tbsp flaxseed meal

2 large, sprouted grain tortillas

NUTRITIONAL VALUES

Calories: 298kcal
Fat: 23.6g (7.4g S.Fat)
Carbs: 17.4g
Protein: 7.7g
Sugar: 10.1g
Sodium: 132mg

METHOD

In a large skillet over medium-high heat, melt the butter. Sauté the bell pepper and onion for 10 minutes. Combine the tofu and seitan in a mixing bowl. Continue to cook for 5 minutes after adding the taco seasoning and salt. Mix in the flaxseed meal thoroughly.

Half the mixture should be spooned into each tortilla and rolled burrito-style. Slice in half and serve.

MULTI-LAYERED AVOCADO TOAST

SERVES 2 TOASTS

1 tbsp dairy-free butter

113g (4oz) extra-firm tofu, drained

1⁄4 tsp black salt

1⁄4 tsp onion powder

Pinch of turmeric

1 avocado

Pinch of ground black pepper

1 tsp lime juice

2 slices sprouted grain bread

NUTRITIONAL VALUES

Calories: 343kcal
Fat: 24.5g (4.7g S.Fat)
Carbs: 24.6g
Protein: 11.3g
Sugar: 3.7g
Sodium: 417mg

METHOD

Heat the butter in a skillet over medium-high heat. Tofu should be crumbled into the skillet. Sprinkle with the salt, onion powder, and turmeric and cook for 4 minutes, stirring frequently, until the tofu is crumbled small.

Mash the avocado with the pepper and lime juice in a small bowl.

Bread should be toasted. Half of the prepared avocado should be spread on each piece of toast. On each piece of toast, place half of the prepared tofu. At an angle, cut the toasts in half.

CRAZY QUINOA PROTEIN MUFFINS

SERVES 6 MUFFINS

1⁄2 cup quinoa

2 tbsp ground chia seeds or chia seeds

1⁄4 cup almond flour

3 tbsp vanilla protein powder

1⁄2 tsp salt

1⁄2 cup dates, chopped small

2 tbsp coconut oil

3 tbsp maple syrup

1 tsp vanilla extract

1⁄4 cup unsweetened shredded coconut

1⁄2 cup raisins

NUTRITIONAL VALUES

Calories: 152kcal
Fat: 10.4g (1.4g S.Fat)
Carbs: 13.4g
Protein: 5.2g
Sugar: 8.9g
Sodium: 178mg

METHOD

Rinse the quinoa and transfer it to a small saucepan with a lid. Bring to a boil over medium-high heat, covered with 12 cup water. Cover and reduce to a low setting. Allow to cook for 20 minutes before removing from the heat. Remove the lid and set aside to cool.

Preheat the oven to 450°F (230°C, or gas mark 8). Six muffin cups should be lined with paper liners.

Set aside 14 cup plus 2 tbsp ground chia seeds and 14 cup plus 2 tbsp water.

In a small mixing bowl, combine the almond flour, protein powder, and salt. Combine thoroughly. Mix in the dates to coat. Place aside.



In a medium mixing bowl, combine the coconut oil. If it isn't already liquid, place it in the microwave for 10 to 20 seconds, or until melted. Remove from the microwave and stir in the maple syrup. Stir everything together thoroughly. When the chia seed mixture has cooled, add the vanilla extract, coconut, almond flour mixture, cooked quinoa, and raisins. Combine thoroughly.

Bake the muffins for 12 to 15 minutes, or until a toothpick inserted into the center comes out clean.

LEMON STRAWBERRY PROTEIN MUFFINS

SERVES 6 PORTIONS

2 tbsp ground chia seeds or chia seeds, divided

5 tbsp dairy-free butter

1⁄2 cup coconut sugar

1⁄2 cup plus 2 tbsp dairy-free milk

1 tbsp lemon juice

1 1⁄2 cups whole wheat flour

1 1⁄2 tsp baking powder

1⁄2 tsp baking soda

1⁄4 tsp salt

1⁄4 cup raw shelled hempseed

1⁄2 cup strawberries, chopped

NUTRITIONAL VALUES

Calories: 499kcal
Fat: 5g (0.7g S.Fat)
Carbs: 96.6g
Protein: 15.2g
Sugar: 3.1g
Sodium: 231mg

METHOD

Preheat the oven to 375°F (190°C, or gas mark 5).

Set aside a six-cup muffin tin that has been greased.

Set aside 1 tbsp ground chia seeds and 3 tbsp water.

In a large mixing bowl, cream together the butter and sugar with an electric mixer until light and fluffy, about 3 minutes. Mix in the chia seed mixture once more. Pour in the milk and lemon juice. Combine thoroughly.

In a medium mixing bowl, combine the flour, baking powder, baking soda, salt, hempseed, and the remaining tbsp ground chia seeds. Mix. Mix in the flour mixture until it is just combined with the wet mixture. It will be a thick and gooey batter. Strawberries should be folded in last.

Divide the batter evenly among the muffin cups. Fill at least three-quarters full, even if you only have enough for one cup. 25 minutes, or until a toothpick inserted into the center comes out clean.

HIGH-PROTEIN CHOCOLATE BLENDER MUFFINS

SERVES 6 MUFFINS

1 425g (15oz) can black beans, drained and rinsed

1⁄2 cup applesauce

2 tbsp ground chia seeds

V1⁄4 cup dairy-free milk

1 tbsp lemon juice

1⁄2 cup maple syrup

2 tsp vanilla extract 1 tbsp flaxseed

1⁄2 cup unsweetened cocoa powder

1 tsp baking powder

1⁄2 tsp baking soda

1⁄2 cup old-fashioned oats

1⁄2 cup dairy-free chocolate chips

1⁄4 cup raw shelled hempseed

NUTRITIONAL VALUES

Calories: 78kcal
Fat: 5.8g (0.9g S.Fat)
Carbs: 6g
Protein: 2.8g
Sugar: 2.2g
Sodium: 69mg

METHOD

Preheat the oven to 350°F (180°C, or gas mark 5).

Line a 12-cup muffin tin with paper muffin liners.

In a blender, combine all of the ingredients except the chocolate chips and hempseed. Blend the mixture until it is as smooth as possible. Blend for 5 seconds, or until the chocolate chips and hempseed are evenly distributed.

Fill the muffin cups at least three-quarters full with the batter. 20 minutes in the oven Allow for 5 minutes of cooling before transferring the paper cups to a wire rack to cool completely.

Refrigerate for up to 3 days or freeze for up to 6 months.

SAVORY QUINOA BREAKFAST CUPS

SERVES 6 PORTIONS

1⁄2 cup plus

3 tbsp quinoa

1⁄2 cup spinach

1⁄2 cup sliced mushrooms

1 cup milk

1⁄3 cup chickpea flour

1 tbsp nutritional yeast

2 tbsp raw shelled hempseed

1⁄2 tsp salt

NUTRITIONAL VALUES

Calories: 139kcal
Fat: 3.8g (0.9g S.Fat)
Carbs: 19.2g
Protein: 7.5g
Sugar: 3.1g
Sodium: 220mg

METHOD

Rinse the quinoa thoroughly in a sieve. Combine quinoa and 1 cup plus 2 tbsp water in a small saucepan. Bring to a boil, then cover and reduce to a low heat. Cook for 10 to 15 minutes, or until all the liquid has been absorbed. Remove from the heat and set aside for 5 minutes with the cover on. Take off the lid and fluff it.

Preheat the oven to 375°F (190°C, or gas mark 5). Fill a six-cup muffin tin with paper muffin cups.

In a food processor, combine the spinach and mushrooms and pulse until finely chopped.

In a large mixing bowl, combine all of the ingredients and thoroughly combine.

Divide the mixture among the muffin cups. Cook for 20– 25 minutes.

WARM MAPLE PROTEIN OATMEAL

SERVES 2 PORTIONS

1 cup steel-cut oats

3 tbsp raw shelled hempseed, divided

3 tbsp maple syrup

2 tsp cinnamon

1 tbsp slivered almonds

1 tbsp currants

NUTRITIONAL VALUES

Calories: 88kcal
Fat: 3.4g (1.1g S.Fat)
Carbs: 12.5g
Protein: 2.3g
Sugar: 7.5g
Sodium: 122mg

METHOD

In a large saucepan, bring 4 cups of water to a boil. Bring the steel-cut oatmeal, 2 tablespoons hempseed, maple syrup, and cinnamon back to a boil. Reduce the heat to low and cook, stirring occasionally, for 30 minutes.

Garnish with almond slivers, currants, and the remaining hempseed in bowls.

TO THE POWER OF FOUR OVERNIGHT OATS

SERVES 2 PORTIONS

3 1⁄2 cups unsweetened almond milk

2 cups old-fashioned oats

1⁄4 cup maple syrup

2 tbsp chia seeds

2 tbsp unsweetened shredded coconut

1⁄4 cup sunflower seed kernels

4 tbsp peanut butter, divided

Sunflower seed kernels, for garnish (optional)

NUTRITIONAL VALUES

Calories: 1177kcal
Fat: 70g (12g S.Fat)
Carbs: 119.5g
Protein: 34g
Sugar: 29.4g
Sodium: 1618mg

METHOD

In a large mixing bowl, combine all the ingredients except the peanut butter and sunflower seeds. Combine thoroughly. Although it will appear very wet, the chia seeds and oats will absorb some of the milk. Cover and place in the refrigerator overnight to set. Dot the remaining 2 tbsp peanut butter around the inside of two bowls and fill each with the overnight oats to serve in the morning. If desired, garnish with sunflower seeds.

VANILLA BREAKFAST SMOOTHIE

SERVES 1 SMOOTHIE

1 frozen banana, sliced

1 cup vanilla almond milk

1⁄4 cup old-fashioned oats

1⁄4 cup raisins

1 tbsp flaxseed meal

1⁄4 tsp cinnamon

3 tbsp vanilla protein powder

NUTRITIONAL VALUES

Calories: 162kcal
Fat: 7.3g (0.9g S.Fat)
Carbs: 21.5g
Protein: 3.9g
Sugar: 12.3g
Sodium: 45mg

METHOD

Add all the ingredients to a blender and blend until very smooth.

SEITAN MAPLE LINKS BREAKFAST SANDWICH

SERVES 2 SANDWICHES

1 tbsp extra virgin olive oil

227g (8oz) mushrooms, sliced

1 tbsp dairy-free butter

1 cup Slow Cooker Maple Breakfast Links

2 English muffins, sliced

Condiments of choice

1⁄2 avocado, sliced

NUTRITIONAL VALUES

Calories: 416kcal
Fat: 26.3g (5g S.Fat)
Carbs: 35.1g
Protein: 14.2g
Sugar: 5.5g
Sodium: 447mg

METHOD

In a large skillet, heat the oil over medium-high heat. Sauté the mushrooms for about 15 minutes. Set aside the mushrooms from the pan.

Melt the butter in the pan over medium-high heat. Brown the links on all sides in the pan for about 5 minutes total. If you made larger links, cut them lengthwise through the center and fry them that way. The links are already cooked all the way through and can be eaten cold, but this adds a nice finishing touch to the sandwich.

Toast the English muffins and spread with your favourite condiments, such as dairy-free chipotle mayo, while the links brown. Place the sautéed mushrooms, links, and avocado on top. Serve with an English muffin slice on top.

MAPLE-GLAZED MIXED NUTS

SERVES 6 PORTIONS

1 cup walnuts

1 cup pecans

1 cup cashews

1 1⁄2 cups maple syrup

NUTRITIONAL VALUES

Calories: 65kcal
Fat: 5g (6.5g S.Fat)
Carbs: 27.8g
Protein: 10.2g
Sugar: 11.4g
Sodium: 187mg

METHOD

Preheat the oven to 325°F (165°C, or gas mark 3).

In a medium mixing bowl, combine the nuts and maple syrup. Check that each nut has been thoroughly coated. Spread them out on a baking sheet in a single layer, but close together. It is acceptable to touch. 7 minutes in the oven

Remove from the oven and carefully flip with a spatula. At this point, they may overlap slightly. Return to the oven for another 6 minutes or so. Keep a close eye on things. They begin to burn quickly if left in for an extended period.

Remove the baking sheet from the oven, flip the nuts again, and set aside to cool completely. Consume immediately or store in an airtight container. These nuts will keep in your pantry for several weeks and in the fridge for about 2 to 3 months. They will be kept in the freezer for a period.

SLOW COOKER SPICED PEANUTS

SERVES 6 PORTIONS

3 cups peanuts

2 tsp extra virgin olive oil

1⁄2 tsp ground cumin

1⁄2 tsp powdered garlic

1⁄2 tsp cayenne powder

1⁄2 tsp smoked paprika

1⁄2 tsp salt

NUTRITIONAL VALUES

Calories: 430kcal
Fat: 37.6g (5.2g S.Fat)
Carbs: 12.2g
Protein: 19g
Sugar: 3g
Sodium: 207mg

METHOD

In a slow cooker, combine the peanuts. Stir in the oil until there is a thin layer of oil on all the peanuts. It will suffice. Add the spices and stir to combine. Cook for 1 hour on low heat. Cook for 15 minutes more after removing the cover.

ROASTED TACO-SEASONED EDAMAME AND CHICKPEAS

SERVES 7 PORTIONS

340g (12oz) frozen edamame

1 425g (15oz) can chickpeas, drained (save the liquid to use as aquafaba) and rinsed

4 tbsp taco seasoning

3 tbsp aquafaba

NUTRITIONAL VALUES

Calories: 90kcal
Fat: 4.4g (1g S.Fat)
Carbs: 12.8g
Protein: 1.6g
Sugar: 10.5g
Sodium: 10mg

METHOD

Preheat the oven to 400°F (200°C, or gas mark 6).

Cook the edamame according to the package directions.

On a baking sheet, spread the chickpeas and cooked edamame. 20 minutes in the oven

In a medium mixing bowl, combine the taco seasoning.

Toss the edamame and chickpeas with the aquafaba after they have been removed from the oven. Add to the taco seasoning and coat thoroughly.

Return to the oven for another 10 minutes.

You can eat these as soon as they've cooled enough to handle but leave them in the oven to cool for at least 2 hours to overnight before storing. Keep it in an airtight container. They will last for two weeks.