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.