WHITE BEAN ROSEMARY HUMMUS

SERVES 16 SMALL PORTIONS

2 cans (30 oz., or 850 g) white beans, drained

1/4 cup (55 ml) liquid reserved

2 tbsp. (30 ml) tahini

2 tbsp. (30 ml) lemon juice

1 tbsp. (15 ml) olive oil, plus

1/2 tsp. for topping

1 tbsp. (2 g) fresh rosemary, or more to taste

2 cloves garlic, peeled

3/4 tsp. salt, or to taste

1/2 tsp. lemon zest

1/4 tsp. black pepper, or more to taste

NUTRITIONAL VALUES

Calories: 197kcal
Fat: 2.4g (0.4g S.Fat)
Carbs: 32.6g
Protein: 12.8g
Sugar: 1.2g
Sodium: 11mg

METHOD

In a food processor, combine all the ingredients and process with an S-blade until completely smooth. Taste the hummus and season with more salt, pepper, or rosemary to taste. You can serve it right away, but I think refrigerating it for 30 minutes yields the best results.

Transfer the hummus to a serving bowl and drizzle with the remaining 1/2 teaspoon olive oil. Serve alongside crackers, fresh vegetables, or pita chips. Hummus can be stored in the refrigerator for up to 10 days.

SMOKY PARMESAN POPCORN

SERVES 6 PORTIONS

3 tbsp.(45 ml) sunflower oil

3/4 tsp. salt, divided

1/2 cup (105 g) popcorn kernels

1 1/2 tbsp.(25 ml) melted soy-free vegan butter

3 tbsp.(20 g) Sunflower Parmesan

1/2 tsp. smoked paprika

1/4 tsp. chipotle powder

NUTRITIONAL VALUES

Calories: 178kcal
Fat: 12.6g (1.2g S.Fat)
Carbs: 15.1g
Protein: 4.7g
Sugar: 0.5g
Sodium: 340mg

METHOD

In a large pot, heat the sunflower oil and 1/2 teaspoon salt over medium-high heat. Add three popcorn kernels to the oil once a drop of water sizzles in the pot. Once they've popped, add the remaining popcorn kernels to the pot and cover with a lid.

When almost all of the kernels have popped, remove the pot from the heat and set aside to allow the remaining kernels to pop. Drizzle vegan butter over the popcorn and toss to coat evenly. Toss the popcorn with the Sunflower Parmesan, smoked paprika, chipotle powder, and 1/4 teaspoon salt to coat. Allow to cool before storing in small bags for future snacks.

VANILLA CHIP BUCKWHEAT BARS

SERVES 12 BARS

1 cup (180 g) buckwheat groats

2 cups (475 ml) water

2 cups (230 g) gluten-free rolled oats

1 cup (130 g) pitted dates

1/4 cup (60 ml) agave nectar

1 tsp. vanilla extract

1/2 tsp. salt

1 cup (160 g) vegan chocolate chips

1/2 cup (40 g) unsweetened shredded coconut

NUTRITIONAL VALUES

Calories: 205kcal
Fat: 5.3g (2.7g S.Fat)
Carbs: 37.2g
Protein: 5g
Sugar: 14.8g
Sodium: 104mg

METHOD

Preheat the oven to 350oF (180oC, or gas mark 4), and line a baking sheet with parchment paper.

Bring the buckwheat groats and water to a simmer in a small pot over medium-low heat. Cook the grains, uncovered, for 5 to 7 minutes, or until tender. Allow the buckwheat to cool for 10 minutes before combining it with the oats, dates, agave nectar, vanilla, and salt in a food processor. Pulse until the mixture is combined and the oats and dates are broken down slightly.

Fold in the chocolate chips and coconut until evenly combined, then press the mixture into a 9 x 12-inch (23 x 30 cm) rectangle that is 1/2-inch (1.25 cm) high. Without separating them, cut twelve 2.5 x 4-inch (6.25 x 10 cm) bars from the rectangle with a pizza cutter or knife.

Bake the bars for 30 minutes before flipping them and separating them at the perforations. Bake for 15 minutes, or until the edges begin to brown. Cool for 15 minutes before serving, or 45 minutes before transferring to a container with a moisture-absorbing packet.

RECIPE NOTES

To increase the protein content of this recipe, try adding a scoop of your favourite vegan protein powder!

CARAMEL APPLE SLICES

SERVES 4 PORTIONS

1 lb. (455 g) tart apples of your choice

3 cups (700 ml) water

3 tbsp. (45 ml) lemon juice

1 recipe Date Caramel

2 bananas, peeled and sliced

1/2 cup (73 g) roasted salted peanuts, chopped

1/4 cup (44 g) soy-free, gluten-free vegan chocolate chips

1/4 cup (30 g) dried cranberries

NUTRITIONAL VALUES

Calories: 694kcal
Fat: 28.8g (5.6g S.Fat)
Carbs: 101.5g
Protein: 15g
Sugar: 47.4g
Sodium: 366mg

METHOD

To make "chips," core each apple and thinly slice it. To prevent browning, soak the slices in a large bowl filled with water and lemon juice as you cut.

Drain the apple slices and pat dry with a clean towel before serving. Divide the apples among four bowls, then drizzle with the Date Caramel and top with banana slices, peanuts, chocolate chips, and dried cranberries. Serve right away.

RAINBOW FRUIT SMOOTHIE JARS

SERVES 4 JARS

2 cups (200 g) frozen spinach

2 cups (300 g) frozen pineapple

2 cups (300 g) chopped oranges, seeds and peel removed

2 cups (250 g) frozen strawberries

2 tbsp. (18 g) chia seeds

4 cups (950 ml) water, coconut water, or unsweetened non-dairy milk

NUTRITIONAL VALUES

Calories: 175kcal
Fat: 2.1g (0.6g S.Fat)
Carbs: 38.3g
Protein: 4.2g
Sugar: 26.6g
Sodium: 265mg

METHOD

Distribute the spinach, pineapple, oranges, strawberries, and chia seeds among four 16-oz. (475-ml) jars. Place in the freezer until ready to use in smoothies.

When you're ready to make one, combine one jar's contents with 1 cup (235 ml) of water in a blender and blend until smooth. Depending on your blender, you may need to add more water to help blend; alternatively, thaw the ingredients in the jar for 15 minutes before blending.

Continue with the remaining smoothie jars.

RECIPE NOTES

You can change the fruits in this smoothie to suit your tastes. Try it with bananas instead of pineapple and cherries instead of strawberries, or whatever fruits you prefer!

ACORN SQUASH CHIPS

SERVES 4 PORTIONS

12 oz. (350 g) acorn squash

1 tbsp. (15 ml) sunflower oil

1 tsp. dried thyme

1/2 tsp. salt

1/2 tsp. ground mustard seed

1/4 tsp. white pepper

NUTRITIONAL VALUES

Calories: 67kcal
Fat: 3.7g (0.4g S.Fat)
Carbs: 9.2g
Protein: 0.8g
Sugar: 0g
Sodium: 293mg

METHOD

Preheat the oven to 300oF (150oC, or gas mark 2), and line a baking sheet with parchment paper.

Scoop out the seeds from your acorn squash by cutting it in half lengthwise. You can either throw away the seeds or save them to roast later. Place your squash in a large mixing bowl and slice it into 1/8-inch (3 mm) thick half- moons.

Drizzle oil over the squash and season with thyme, salt, mustard seed, and white pepper. Toss the squash gently until it is evenly coated, then spread it out in a single layer on the parchment paper. Bake for 20 minutes, then carefully flip each slice over and bake for another 20 to 30 minutes, or until golden brown.

Remove the baking sheet from the oven and season the chips with salt. You can serve the chips immediately or allow them to cool on a rack for 20 to 30 minutes before storing them in a jar or bag with a moisture-absorbing packet.

RECIPE NOTES

You can use the same amount of other squash, such as butternut, kabocha, or delicata, in this recipe. The baking time will vary depending on whether the squash slices are small or large.

BBQ KALE CHIPS

SERVES 4 SMALL PORTIONS

3 tbsp.(50 g) tomato paste

1 tbsp. (15 ml) olive oil

1 tbsp. (15 ml) maple syrup

1 tbsp. (5 g) nutritional yeast

2 tsp. (5 g) onion powder

1 tsp. smoked paprika

1 tsp. salt

1/2 tsp. garlic powder

1/8 tsp. cayenne pepper

1/2 lb. (230 g) curly kale, stems removed

NUTRITIONAL VALUES

Calories: 82kcal
Fat: 3.7g (0.5g S.Fat)
Carbs: 11.3g
Protein: 2.2g
Sugar: 6.6g
Sodium: 599mg

METHOD

Preheat the oven to 350oF (180oC, or gas mark 4), and line two baking sheets with parchment paper.

Whisk together the tomato paste, olive oil, maple syrup, nutritional yeast, onion powder, smoked paprika, salt, garlic powder, and cayenne pepper in a large mixing bowl until combined. Add the curly kale to the bowl, tearing it into bite-sized pieces.

Massage the marinade into the kale with your hands until evenly coated, then spread the kale pieces in a single layer on the parchment paper. Because the pieces will shrink when baked, there isn't much space between them.

Bake for 7 minutes, then rotate the baking sheets and bake for another 7 minutes, or until the chips begin to brown and are no longer damp. Allow the chips to cool for 20 to 30 minutes before transferring them to a jar or bag with a moisture-absorbing packet.

RECIPE NOTES

I prefer curly kale for kale chips because the extra folds add to the crunch factor, but you can use whatever kale you have on hand!

OVERNIGHT PEACH PECAN OATS

SERVES 2 PORTIONS

1 1/2 cups (355 ml) unsweetened non-dairy milk

2 tbsp. (30 ml) maple syrup

1 tsp. vanilla extract

Pinch of ground nutmeg

Pinch of salt

1 cup (110 g) gluten-free rolled oats

1 cup (200 g) sliced peaches

1/2 cup (100 g) chopped pecans

NUTRITIONAL VALUES

Calories: 724kcal
Fat: 42.9g (3.2g S.Fat)
Carbs: 81.2g
Protein: 13.5g
Sugar: 32.3g
Sodium: 147mg

METHOD

Divide the non-dairy milk, maple syrup, vanilla, nutmeg, and salt among two 16-oz. (475-ml) jars. Cover the jars with tight-fitting lids and shake to combine. Divide the oats evenly between the jars and shake again.

Serve with peach slices and chopped pecans on top. Refrigerate for at least 4 hours or overnight. Serve chilled, or reheat in the microwave, as I do on cold mornings.

TROPICAL TRAIL MIX

SERVES 8 PORTIONS

1 cup (140 g) raw cashews

1 tbsp. (15 ml) maple syrup

3 tbsp. (15 g) unsweetened shredded coconut

Pinch of salt

1 cup (75 g) unsweetened dried mango pieces

1 cup (85 g) banana chips

1/2 cup (75 g) dried blueberries

1/2 cup (65 g) dried diced pineapple

NUTRITIONAL VALUES

Calories: 172kcal
Fat: 11.1g (4.2g S.Fat)
Carbs: 16.9g
Protein: 3.4g
Sugar: 8.4g
Sodium: 25mg

METHOD

Preheat the oven to 180°C/350°F and have ready a small baking sheet or ovenproof dish lined with parchment paper or foil.

In a small bowl, toss the cashews with the maple syrup until evenly coated. Combine the shredded coconut and salt into the mixture once more. Spread the mixture in a single layer on a baking sheet. Bake for 9–10 minutes, or until golden, stirring halfway.

Cool for 15 minutes on a rack after toasting. Place the cashews in a large mixing bowl once they have cooled. Add the mango, banana chips, blueberries, and pineapple to the mixing bowl and toss to combine.

Fold until well combined and store in a cool, dry place until ready to serve. This mixture can be stored for up to three weeks.

PUMPKIN MAPLE DONUT HOLES

SERVES 24 DONUT HOLES

FOR THE DONUT HOLES

1 1/2cups (225 g) roasted almonds

3/4 cup (180 g) pumpkin purée

1/3 cup (80 ml) maple syrup

1/2 tsp. ground cinnamon

1/4 tsp. ground ginger

1/4 tsp. salt

1/8 tsp. ground cloves

1/8 tsp. ground nutmeg

1/4 cup (40 g) chia seeds

1 cup (100 g) loosely packed gluten-free or vegan graham cracker crumbs, divided

FOR THE CREAM CHEESE DIPPING SAUCE

1/4 cup (60 g) vegan cream cheese

2 tbsp.(30 ml) maple syrup

NUTRITIONAL VALUES

Calories: 112kcal
Fat: 6.1g (0.8g S.Fat)
Carbs: 12.8g
Protein: 2.9g
Sugar: 5.9g
Sodium: 62mg

METHOD

TO MAKE THE DONUT HOLES Place the almonds in a food processor fitted with an S- blade and process for 5 minutes, or until they are nearly the consistency of almond butter. Pulse the almonds with the pumpkin, maple syrup, cinnamon, ginger, salt, cloves, and nutmeg until combined.

Transfer the pumpkin mixture to a mixing bowl and fold in the chia seeds and 1/2 cup (50 g) graham cracker crumbs until well combined. Freeze the donut holes for 15 minutes after placing 24 tbsp. (15 g) scoops on a large baking sheet.

In a small bowl, combine the remaining graham cracker crumbs, and gently roll the firmer donut holes between your hands to create a smoother sphere. Place the donut holes in the crumb bowl to coat, then on a plate; they will be soft. Serve with a dipping sauce of cream cheese. Refrigerated donut holes can be kept for up to a week.

FOR THE CREAM CHEESE DIPPING SAUCE In a small mixing bowl, combine the vegan cream cheese and maple syrup until smooth.

RECIPE NOTES

It can be difficult to find graham crackers that do not contain honey! I discovered a gluten-free graham cracker brand in some natural foods stores that is completely vegan and works well in recipes.

NO-BAKE APRICOT ALMOND BARS

SERVES 8 BARS

FOR THE BARS

1 1/2 cups (240 g) dried apricots

1 1/2 cups (210 g) raw almonds

1/2 cup (70 g) raw sunflower seeds

2 tbsp.(30 ml) maple syrup

1/8 tsp. salt

FOR THE DRIZZLE

1/4 cup (45 g) vegan white chocolate chips

2 tbsp.(30 g) plain non-dairy yogurt

NUTRITIONAL VALUES

Calories: 178kcal
Fat: 12.2g (1.6g S.Fat)
Carbs: 14.4g
Protein: 5.1g
Sugar: 8.7g
Sodium: 55mg

METHOD

TO MAKE THE BARS In a food processor, combine the apricots, almonds, sunflower seeds, maple syrup, and salt. With an S-blade, cut the mixture until it resembles large grains of sand and sticks together when pinched.

Set aside the bar mixture in an 8-inch (20.5-cm) square or 6 x 10-inch (15 x 25-cm) baking dish lined with parchment paper.

TO MAKE THE DRIZZLE In a microwave-safe bowl, combine the white chocolate chips. Microwave for 45 to 60 seconds, or until completely melted. Whisk the yoghurt into the bowl until smooth, then drizzle over the bars.

Allow the drizzle to set in the baking dish for 15 minutes before serving. Then cut into 8 equal bars, which you can wrap separately in wax or parchment paper for later snacking or serve right away. When not in use, keep these bars in the refrigerator.

LEMON LAVENDER MINI CHEESECAKES

SERVES 24 CHEESCAKE BITES

FOR THE FILLING

1 1/2 cups (205 g) raw cashews

3/4 cup (175 ml) water

1/4 cup (60 ml) maple syrup or agave nectar

1 tbsp. (15 ml) lemon juice

1 tbsp. (15 ml) coconut oil

1 1/2tsp. vanilla extract

1 tsp. fresh lavender

1 tsp. lemon zest

1/4 tsp. salt

FOR THE CRUST

1 cup (105 g) walnuts

1/2 cup (100 g) dates, pitted

1/8 tsp. salt

TO ASSEMBLE

48 small lavender leaves

6 thin lemon slices, quartered

NUTRITIONAL VALUES

Calories: 108kcal
Fat: 7.7g (1.5g S.Fat)
Carbs: 8.9g
Protein: 2.7g
Sugar: 5g
Sodium: 26mg

METHOD

TO MAKE THE FILLING In a blender, combine the raw cashews, water, maple syrup, lemon juice, coconut oil, vanilla, lavender, lemon zest, and salt. Purée until mostly smooth, then set aside for 5 to 7 minutes to allow the cashews to absorb some of the liquid (while waiting, make the crust). Blend until completely smooth.

TO MAKE THE CRUST Place the walnuts, dates, and salt in a food processor. Pulse the mixture until it resembles large grains of sand and sticks together when pinched. Line a mini-cupcake pan with 24 mini-cupcake liners, then press approximately 1 1/2 teaspoon of the crust mixture into the bottom of each.

TO ASSEMBLE Fill each cup with 4 tsp (20 mL) cheesecake mixture, then top with 2 lavender leaves and 1 lemon slice. To set, place in the freezer for at least 1 hour.

RECIPE NOTES

I keep these cheesecake bites in my freezer so that I can have a mini dessert whenever I want. They soften in 4 to 6 minutes and are ready for a quick snack!

CHOCOLATE CHERRY CUPS

SERVES 18 CUPCAKES

1/2 cup (120 ml) melted coconut oil

1/3 cup (25 g) cocoa powder

1/2 cup (120 ml) agave nectar

18 dark sweet cherries, pitted

1/4 cup (35 g) toasted cashews, finely chopped

1/4 tsp. coarse salt

NUTRITIONAL VALUES

Calories: 161kcal
Fat: 7.2g (5.5g S.Fat)
Carbs: 24.4g
Protein: 0.9g
Sugar: 2.2g
Sodium: 42mg

METHOD

Place 18 mini-cupcake liners in a 24-count mini-cupcake pan. In a mixing bowl, combine the coconut oil, cocoa powder, and agave nectar until well combined. Fill each of the 18 mini-cupcake liners with 1 teaspoon of the chocolate mixture.

Set a pitted cherry in each cup, then top with 1 1/2 teaspoon chocolate mixture, toasted cashews, and coarse salt. To set, place in the freezer for 35 to 40 minutes. These cups should be kept in the refrigerator.

RECIPE NOTES

If you have a metal drinking straw in your kitchen, use it to pint fresh cherries by inserting the stem through the straw's opening and pushing through the cherry.

BEASTLY CAULIFLOWER BREAKFAST BURRITO

SERVES 4 BURRITOS

FOR THE BREAKFAST POTATOES

1 1/2tbsp. (25 ml) sunflower oil

1 lb. (453 g) russet potatoes, chopped

1 cup (145 g) diced green bell pepper

1 cup (140 g) diced white onion

1/4 cup (60 ml) water

1/2 tsp. salt, or to taste

1/8 tsp. pepper, or to taste

FOR THE CAULIFLOWER SCRAMBLE

1 tsp. sunflower oil

1 1/2 lb. (685 g) cauliflower florets, chopped

1/4 cup (20 g) nutritional yeast

1 tsp. Indian black salt (kala namak; see note)

1 tsp. onion powder

1/4 tsp. black pepper

1/4 tsp. ground turmeric

FOR THE MAPLE PINTO SAUSAGE

1 tsp. sunflower oil

1 can (15 oz., or 425 g) pinto beans, drained and rinsed

1 1/2 tsp. maple syrup

1/2 tsp. fennel seed

1/2 tsp. dried sage

1/2 tsp. smoked paprika

1/4 to 1/2 tsp. salt

1/8 tsp. black pepper

FOR THE ASSEMBLY

4 large flour or gluten-free tortillas

1/2 cup (120 g) salsa

NUTRITIONAL VALUES

Calories: 549kcal
Fat: 10g (1.2g S.Fat)
Carbs: 95.1g
Protein: 24.7g
Sugar: 11.9g
Sodium: 467mg

METHOD

TO MAKE THE BREAKFAST POTATOS
In a large skillet over medium-high heat, warm the sunflower oil. Once hot, add the potatoes and cook, stirring occasionally, for about 10 minutes, or until golden brown. Sauté the bell peppers and white onions for 5 minutes more.

Reduce the heat to medium-low, add the water, and cover the skillet with a lid for 5 minutes, or until the potatoes are fork tender. Keep warm, uncovered, on low heat, seasoning to taste with salt and pepper.


TO MAKE THE CAULIFLOWER SCRAMBLE
In a large sauté pan over medium heat, warm the sunflower oil. Sauté the cauliflower in the pan for 5 to 7 minutes, or until softened and reduced in size. Combine the nutritional yeast, Indian black salt, onion powder, black pepper, and turmeric in a mixing bowl and toss until the cauliflower is evenly coated. Warm on a low heat.

TO MAKE THE MAPLE PINTO SAUSAGE
In a small sauté pan over medium heat, warm the sunflower oil. Cook until the pinto beans are heated through, stirring occasionally. Cook for 3 minutes more after adding the maple syrup, fennel seed, sage, smoked paprika, salt, and black pepper.

TO ASSEMBLE
To soften and make the tortillas more pliable, microwave them for 30 seconds. Divide the breakfast potatoes, cauliflower scramble, and maple pinto sausage among the four tortillas, and top with salsa. Fold two of the tortilla's sides toward the center, then roll the end closest to you over the filling. Continue rolling the burrito until it is completely closed. Serve immediately or wrap in foil and freeze for later!

FROZEN PINEAPPLE FLOATS

SERVES 4 PORTIONS

3 cups (395 g) frozen pineapple chunks

2/3 cup (190 g) thick cream from full-fat coconut milk

1 tbsp. (15 ml) agave nectar (optional)

4 cups (940 ml) pineapple juice

4 cherries, for garnish (optional)

NUTRITIONAL VALUES

Calories: 474kcal
Fat: 9.3g (8.1g S.Fat)
Carbs: 98g
Protein: 2.6g
Sugar: 67.1g
Sodium: 33mg

METHOD

In a food processor, combine the frozen pineapple and coconut cream and process with an S-blade until very smooth. If you want a sweeter soft serve, add agave and process until combined.

Freeze the mixture for 15 minutes before scooping it into 4 glasses. Fill each glass with 1 cup (235 mL) pineapple juice and garnish with a cherry (if using). Serve right away.

RECIPE NOTES

With some fancy umbrellas stuck through the cherry garnish, these floats look adorable!

LOADED AVOCADO LENTIL TOAST

SERVES 4 TOASTS

4 slices thick-cut bread, gluten- free if necessary

Cooking oil spray

1 large avocado (200 g)

1 cup (285 g) cooked green or black lentils

1/2 cup (150 g) sliced tomatoes

1 tbsp. (3 g) minced cilantro or basil

1/4 tsp. coarse salt 1/8 tsp. black pepper

NUTRITIONAL VALUES

Calories: 344kcal
Fat: 11.3g (2.3g S.Fat)
Carbs: 46.8g
Protein: 15.5g
Sugar: 2.9g
Sodium: 297mg

METHOD

Coat the four slices of bread with cooking spray and toast until golden brown. Slice the avocado and distribute it evenly among the bread slices. Top each with 1/4 cup (70 g) lentils, a few tomato slices, minced herbs, salt, and pepper. Serve hot.

RECIPE NOTES

Some supermarkets sell cooked lentils in their refrigerated section, while others sell canned cooked lentils. You can bulk cook lentils to have on hand for recipes like this!

CRUSTLESS QUICHE BITES

SERVES 12 QUICHE BITES

Cooking oil spray

1 tbsp. (15 ml) sunflower oil

1 cup (85 g) chopped broccoli florets

1 cup (40 g) baby spinach

1/4 cup (40 g) diced red onion

1/3 cup (50 g) diced sun-dried tomatoes

1 1/4 cups (155 g) chickpea flour

1/3 cup (25 g) nutritional yeast

1 1/2 tbsp. (12 g) corn starch

2 tsp. Indian black salt (kala namak, see note)

1 tsp. onion powder

1/4 tsp. ground turmeric

1/4 tsp. black pepper

2 1/4 cups (530 ml) vegetable broth

1 tsp. apple cider vinegar

NUTRITIONAL VALUES

Calories: 120kcal
Fat: 3g (0.4g S.Fat)
Carbs: 17.2g
Protein: 7.3g
Sugar: 2.8g
Sodium: 222mg

METHOD

Preheat the oven to 350of (180oc, or gas mark 4), and spray a 12-count cupcake pan with a thin coat of cooking oil spray.

In a small sauté pan over medium heat, warm the sunflower oil. Add the broccoli, spinach, red onions, and sun-dried tomatoes once a drop of water sizzles in the pan. Cook for 5 minutes, or until the onions are almost translucent. Set aside the pan while you prepare the batter.

In a large mixing bowl, combine the chickpea flour, nutritional yeast, corn starch, Indian black salt, onion powder, turmeric, and black pepper.

Whisk in the vegetable broth and apple cider vinegar to the chickpea flour mixture. Fold the sautéed mixture into the batter and spoon about 1/3 cup (80 ml) into each cupcake pan opening. Bake for 25 to 28 minutes, or until the tops are golden and not jiggly when tapped on the counter.

Allow the pan to cool for 10 minutes on a rack before serving the quiche bites.

RECIPE NOTES

If you want to freeze these quiche bites, let them cool completely before placing them in a zip bag. Allow the quiche bites to defrost before warming them in the microwave or oven.

BLUEBERRY ZUCCHINI BREAKFAST COOKIES

SERVES 12 COOKIES

1 1/2 cups (120 g) rolled oats; gluten free if necessary

1 cup (130 g) unbleached all- purpose flour, or gluten- free flour with 1/2 tsp. xanthan gum

1/2 tsp. baking powder

1/2 tsp. baking soda

1/4 tsp. salt

1/2 cup (115 ml) orange juice

1/2 cup (72 g) coconut sugar

1/2 cup (60 g) shredded zucchini

1/4 cup (60 ml) melted coconut oil

1 tbsp. (5 g) ground flaxseed

2 tsp. (10 ml) vanilla extract

2 tsp. (4 g) orange zest

1 tsp. molasses

1/2 cup (75 g) blueberries

1/2 cup (100 g) chopped pecans

NUTRITIONAL VALUES

Calories: 152kcal
Fat: 5.5g (4.1g S.Fat) Carbs: 23.3g
Protein: 2.7g
Sugar: 6.2g
Sodium: 117mg

METHOD

Preheat the oven to 350oF (180oC, or gas mark 4), and line two large baking sheets with parchment paper.

Whisk together the oats, flour, baking powder, baking soda, and salt in a large mixing bowl. Whisk together the orange juice, coconut sugar, zucchini, coconut oil, flaxseed, vanilla, orange zest, and molasses in a medium mixing bowl until combined.

Make a well in the dry ingredients and then pour in the wet ingredients. Fold the dough until there are no dry spots left in the mixture. Fold in the blueberries and pecans until evenly distributed in the dough.

Place 1/4-cup (90 g) scoops 2 inches (5 cm) apart on the baking sheets. Gently press down on the cookies to slightly flatten them. Bake for 20 to 24 minutes, rotating the baking sheets halfway through. When the cookies are done baking, they will be soft; leave the sheets on cooling racks for 15 to 20 minutes before serving.

FRESH FRUIT YOGURT SUNDAE

SERVES 4 PORTIONS

6 tbsp. (65 g) vegan chocolate chips

2 tbsp. (30 ml) unsweetened non- dairy milk

3 cups (705 ml) plain non-dairy yogurt

2 cups (280 g) sliced banana

2 cups (300 g) quartered strawberries

1 cup (175 g) halved grapes

1/4 cup (40 g) roasted, salted peanuts

1 tbsp. (15 ml) maple syrup (optional)

NUTRITIONAL VALUES

Calories: 330kcal
Fat: 9.3g (1.9g S.Fat)
Carbs: 53.2g
Protein: 13.1g
Sugar: 38.9g
Sodium: 237mg

METHOD

Combine the chocolate chips and non-dairy milk in a small mixing bowl. 45 seconds in the microwave Whisk everything together until it's smooth and combined.

Divide the yoghurt, fresh fruit, and peanuts among four bowls. Drizzle with chocolate sauce and top with maple syrup if you like your yoghurt sweeter.

RECIPE NOTES

Instead of plain yoghurt, use vanilla or a fruity non-dairy yoghurt to make this more dessert-like.

RECOVERY SMOOTHIE

SERVES 2 SMOOTHIES

2 cups (400 g) sliced frozen bananas

4 pitted dates (65 g)

3 tbsp. (30 g) cocoa powder

2 tbsp. (23 g) hemp seeds

1/2 tsp. ground cinnamon

Pinch of salt

1 cup (235 ml) coconut water Ice (optional)

NUTRITIONAL VALUES

Calories: 307kcal
Fat: 8.7g (1.4g S.Fat)
Carbs: 57.1g
Protein: 9.4g
Sugar: 32.2g
Sodium: 207mg

METHOD

In a blender, combine all of the ingredients and puree until completely smooth. If you want a colder smoothie, add ice while blending. Serve.

RECIPE NOTES

If your dates appear tough or dry, soak them for 10 minutes in hot water before draining. This should allow your blender to rest for a while!