Antioxidant Power Muffins
1 cup whole spelt flour
1/4 cup almond meal (or use more spelt if you like)
1 1/3 cups ground flax + chia seeds (or go with pure flax or pure chia)
2/3 cup coconut palm sugar
1 tbsp baking powder
1 tbsp ground cinnamon
pinch of ground ginger
pinch of fine sea salt
1 ripe banana, mashed
2 tbsp melted coconut oil + extra for greasing
1 3/4 cups milk of your choice (I used almond)
1 tbsp vanilla extract
1 cup frozen blueberries, thawed (or fresh if they’re in season)
3/4 cup unsweetened dried cranberries
1 cup roughly chopped walnuts
2 tbsp cacao nibs
Optional Clementine glaze:
juice and zest of 1 clementine orange
1/2 cup powdered sugar
Preheat the oven to 325 degrees F. Grease your mini bundt or muffin tins and
set aside.
In a large bowl, combine the spelt flour, almond meal, flax + chia seeds,
coconut sugar, baking powder, cinnamon, ground ginger and salt.
Mash the banana in a separate medium bowl. Make sure it is fairly smooth. To
the banana, add the coconut oil, milk and vanilla extract. Whisk to combine.
Scrape the banana and milk mixture into the dry indredients (flour, ground flax
Gently fold the batter until it is just combined/there are no more dry bits of
flour. Add the blueberries, dried cranberries, walnuts, and cacao nibs and
gently fold them into the batter until evenly distributed. The batter should be
quite thick at this point.
Fill the muffin cups/bundts with the batter to 3/4 full. Bake for 25-30 minutes or
until a toothpick inserted in the center of a muffin comes out clean and muffins
bounce back when you press your finger onto the tops. Cool the pans on a wire
rack completely before turning out onto a plate.
While muffins are baking/cooling, make the glaze: whisk the clementine zest,
juice and powdered sugar together until smooth. Apply glaze to the tops of
completely cooled muffins.
Banana Zucchini Bread
Notes: Try your best to not over-mix the flour. Whole grain flour can make cakes
really tough when it’s roughed around too much. Maybe you don’t want
zucchini? Replace it with another cup of mashed banana.
1 cup mashed, ripe banana (about 2-3 bananas)
1/4 cup coconut milk
1/4 cup + 2 tbsp melted extra virgin coconut oil + extra for pan
1/2 cup maple syrup
1 tsp vanilla extract
1 cup quinoa flour
1 cup whole spelt flour
1.5 tsp baking powder
1 tsp baking soda
1 tsp ground cinnamon
1/2 tsp fine sea salt
1 cup finely grated zucchini (about 1 small)
1/2 cup toasted pumpkin seeds
1/2 cup chocolate chips (you could do any combination of nuts, seeds and whathave-you; up to a cup)
Preheat the oven to 350 degrees F. Grease an 8×2 loaf pan with some of the oil.
Lay a sheet of parchment paper in with edges hanging over the sides of the pan.
Grease the paper and lightly flour the pan, tapping out any excess.
Combine the mashed banana, milk, coconut oil, maple syrup and vanilla in a
medium bowl. Whisk thoroughly, getting out as many banana lumps as you can.
Set aside.
Whisk together the flours, baking powder, baking soda, cinnamon and salt in a
large bowl. Add the banana mixture and shredded zucchini. Stir until everything
is just combined.
Fold in the pumpkin seeds and chocolate chips gently.
Scrape all of the batter into the prepared loaf pan and bake in the center of the
oven for about 50 minutes or until a toothpick comes out clean. Cool pan on a
wire rack completely.
Raw Raspberry and Vanilla Chia Seed Pudding
Notes: I love eating this for breakfast with lots of fresh fruit. Also, this pudding
evokes that slippery tapioca-ish quality that is either love or hate.
1 cup raw almonds, soaked at least 5 hours
4 cups filtered water
2 cups fresh raspberries (or thawed, frozen ones)
½ cup raw agave nectar, maple syrup, raw honey etc.
2 tbsp soft extra virgin coconut oil
1.5 tbsp vanilla extract
pinch of salt
½ cup chia seeds (white or black)
Combine the soaked almonds, 4 cups of water, raspberries, agave nectar,
coconut oil, vanilla extract and salt in a blender pitcher. Blend mixture on
medium-high speed for 1 minute, until liquified. Strain mixture through a fine
mesh sieve (or nut milk bag if you have one) into a medium-large bowl. At this
point you will have a sweet, rich, raspberry flavored almond milk essentially.
Place the chia seeds into another large bowl. Pour the raspberry almond milk
on top slowly. Whisk vigorously to combine and prevent clumping of the chia
Allow the mixture to sit for a good hour so that the chia seeds can do their thing
and thicken up the mixture to a pudding consistency. I find the taste and
texture is truly bang-on after an overnight soak in the fridge. Whisk it up here
and there to further prevent clumping of the seeds.
Serve pudding with fresh raspberries, shredded coconut, chopped almonds,
cacao nibs or anything else you like on top. Store leftovers in a sealed container
in the fridge.
Iron-Rich Chocolate Chia Pudding
For chia:
1/4 cup chia seeds (soaked in at least 1 cup water, for at least an hour or two)
I usually do this the night before I make the pudding.
Then this mixture (expanded chia seeds) can be added to the rest of the mix,
For pudding mix:
2 cups coconut milk (or rice, almond, hazelnut, whatever suits you)
2 medjool dates (pitted)
1/8 cup flaxseed meal
1/3 cup sliced almonds for garnish
4 tbsp cacao powder (add to taste, if you like your pudding strong, try 6 tbsp)
2 tbsp raw honey
1 tbsp cinnamon
Combine chia seeds and nut milk in a bowl.
Whisk together and refrigerate for two hours.
Whisk once more when you take the mixture out of the fridge.
In a food processor, combine the dates, flaxseed meal, cacao, honey, and
cinnamon. Pour in the chia/ nut milk mixture and blend together. Add some
sliced almonds to top the pudding off.
If you're feeling fruity, add in a cup of your favorite fruit. Strawberries pair great
with the bitter cacao.
Vegan Dark Chocolate + Espresso Spelt Scones
notes: I use a combination of whole and light spelt flour, but I’ve also made it
with 100% of one or the other and it worked out great.
1 cup whole spelt flour
1 cup light spelt flour
1/2 tbsp ground espresso or coffee
pinch of fine sea salt
1 tbsp baking powder
1/3 cup melted coconut oil + extra for brushing
1/3 cup agave nectar (or maple syrup, brown rice syrup etc)
1 tbsp vanilla extract
1/4 cup hot water
50 grams of dark chocolate (this was 1/2 a standard bar for me), roughly
Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper
and set aside.
In a large bowl, combine the whole and light spelt flour, ground espresso, sea
salt, and baking powder. Stir to combine. To the flour mixture, add the melted
coconut oil, agave nectar, and vanilla extract. Stir until a very crumbly/dry batter
forms. Add the hot water to the mixture and stir until just combined. Gently fold
in the chopped dark chocolate until evenly mixed throughout the batter.
Grease a 1/3 cup measuring cup and fill it with portions of the dough. Drop the
portions onto the parchment lined sheet, giving each an inch or so of space.
Brush the tops with melted coconut oil.
Bake in the preheated oven for 13-14 minutes, flipping the sheet around at the
halfway mark. Allow scones to cool slightly before serving.
Carol's Raw Chocolate Mint Truffles
1/2 cup raw almonds
1/4 cup raw walnuts
8 Medjool dates (the big soft kind—make sure to remove the pits)
3 TBSP hemp seeds
1/3 cup cocoa powder
1 tsp vanilla extract
1/2 tsp peppermint extract
1/4 tsp sea salt
1 TBSP water
Place all of the ingredients into a food processor or high-speed blender and
process until you achieve desired texture (from smooth to slightly chunky).
If using a high-speed blender, start blending the nuts for about 20 seconds
before adding the remaining ingredients. You may have to stop a few times and
scrape down the sides.
Once well combined, place the truffle mix in a large bowl and use wet hands to
create a large sticky ball of the mixture. (If you used a food processor, you may
have to add one more tablespoon of water as you use your hands to make the
mixture stick back together.)
Using approx 2 TBSP of the mixture at a time roll the truffle mixture between
your hands until you have a nice small ball formed. Roll the truffles in the
following to coat:
1/4 cup crushed candy canes (try to find canes without high fructose corn syrup
in your health food store)
1/4 cup hemp seeds
1/4 cup cocoa
Source: Bauman College - Holistic Nutrition and Culinary Arts
Fruit Tart with Caramel Almond Filling
2 cups walnuts
2 cups raisins
Filling (optional but recommended):
1/4 cup almond butter
1/4 cup melted coconut oil
1/4 cup maple syrup or 1/2 cup date paste
1/2 teaspoon cinnamon
Water, if needed
Fresh berries (strawberries, blueberries)
To make the crust: Pulse the walnuts in your food processor until they become
a rough flour. Add the raisins and process until it stick together, forming a
rough dough. Press into a tart tin. Put in the fridge and let it set for about 2
hours (this is preferable but not absolutely necessary).
To make the filling: blend all the ingredients until smooth. Spread gently into
the bottom of your tart crust and then let it harden in the fridge for 30-60
minutes. Now top the tart off with all the berries, slice and serve.
Fruit Tartlets with Vanilla Cashew Cream
1/2 cup walnuts
1/2 cup almonds
1/2 cup prunes/raisins/dates
1/2 teaspoon salt
2 tablespoons hemp seeds
2 tablespoons flax seeds
cashew cream filling:
1 cup cashews
1/4 cup or so nut milk
3 tablespoons maple syrup/agave
1/4 teaspoon each of salt, cinnamon and ginger powder
seeds from 1/2 vanilla pod
2 tablespoons melted coconut oil
Pulse the nuts in your food processor until they are crumb-sized. add the other
ingredients and pulse until the mixture starts sticking together. you might need
to add more prunes/raisins/dates. press this mix into the bottom of a tart tin or
several tartlet tins. put in the fridge.
Cashew cream filling
Blend the cashews into cashew butter then add all the other ingredients until
smooth. Spoon this evenly into your tart/tartlet tins and put back in the fridge
while you cut up your fruit. Decorate with fruit slices (kiwi, blueberries,
raspberries) as you please.
Asparagus, Spinach, & Feta Quiche
1/2 tablespoon olive oil
8 asparagus spears, ends removed and cut into 1-inch pieces
4 cups fresh baby spinach
5 large eggs
1 cup milk
3/4 cup crumbled feta cheese (goat cheese crumbles also work well)
1/4 cup shredded mozzarella cheese (Tip: you can increase the feta or goat
cheese to 1 full cup instead of using mozzarella)
Salt and pepper, to taste
4 green onions, chopped
1 9-inch pie crust
1. Preheat the oven to 375 degrees F. Line a 9-inch pie plate with pie dough
and stick in freezer while you prepare the other quiche ingredients.
2. In a large skillet, heat olive oil over medium heat. Add the asparagus
spears, and spinach. Cook until asparagus spears are slightly tender and
spinach is wilted. Transfer spinach to a colander. Press firmly with the
back of a spoon to squeeze out as much liquid as possible. Set aside.
3. In a large bowl, whisk together eggs and milk. Stir in the feta and
mozzarella cheese. Season with salt and pepper, to taste.
4. Remove pie crust from the freezer. Place asparagus pieces, spinach, and
green onions on the bottom of the crust. Pour the egg and cheese
mixture over the vegetables and into the crust.
5. Bake the quiche for 45 minutes or until quiche is set and slightly golden
brown. Let quiche stand for 15 minutes before serving.
Sun-dried Tomato, Mushroom, and Spinach Tofu Quiche
For the crust:
1 tablespoon ground flax + 3 tablespoons water, mixed together
1 cup whole almonds, ground into flour
1 cup gluten-free rolled oats or buckwheat groats, ground into flour
1 teaspoon dried parsley
1 teaspoon dried oregano
1/2 tsp kosher salt
1 tbsp coconut oil or olive oil
1-2.5 tbsp water, as needed
For the quiche:
1 block (14-oz) firm tofu
1 tablespoon coconut oil or olive oil
1 leek or yellow onion, thinly sliced
3 large garlic cloves, minced
3 cups (8-oz) sliced cremini mushrooms
1/2 cup fresh chives, finely chopped
1/2 cup fresh basil leaves, finely chopped
1/3 cup oil-packed sun-dried tomatoes, finely chopped
1 cup baby spinach
2 tbsp nutritional yeast
1 teaspoon dried oregano
3/4-1 teaspoon fine grain sea salt
Black pepper, to taste
Red pepper flakes, to taste
1. Preheat oven to 350F and lightly grease a round 10-inch tart pan.
Alternatively, you can use a 9-inch glass pie dish if desired.
2. Wrap rinsed tofu in a few tea towels. Place a few books on top of it to
lightly press out the water while you prepare the crust.
3. For the crust: Whisk together flax and water mixture in a small bowl and
set aside so it can gel up.
4. In a large bowl, stir together the almond meal, oat flour (or buckwheat
flour), parsley, oregano, and salt.
5. Add in the flax mixture and oil. Stir until mostly combined, adding the
remaining water until the dough is sticky (about the consistency of cookie
dough). The dough should stick together when you press it between your
6. Crumble the dough evenly over the base of the tart pan (or pie dish).
Starting from the centre of the pan, press the mixture evenly into the pan,
working your way outward and up the sides of the pan. Poke a few fork
holes in the dough so air can escape.
7. Bake the crust at 350F for 13-16 minutes, or until lightly golden and firm
to touch. Set aside to cool while you finish preparing the filling. Increase
oven temperature to 375F.
8. For the filling: Break apart the tofu block into 4 pieces and add into food
processor. Process the tofu until smooth and creamy. If it doesn't get
creamy, add a tiny splash of almond milk to help it along.
9. In a skillet, add oil and saute the leek (or onion) and garlic over medium
heat for a few minutes. Stir in the mushrooms, season with salt, and cook
on medium-high heat until most of the water cooks off the mushrooms,
about 10-12 minutes. Stir in the herbs, sun-dried tomatoes, spinach,
nutritional yeast, oregano, salt, pepper, and red pepper flakes until
combined. Cook until the spinach is wilted.
10. Finally, remove from heat and stir in the processed tofu until thoroughly
combined. Adjust seasoning to taste if desired. Spoon mixture into baked
crust and smooth out with a spoon until even.
11. Bake quiche, uncovered, at 375F for 33-37 minutes, until the quiche is
firm to the touch. For best results, cool the quiche for 15-20 minutes on a
cooling rack before attempting to slice. The crust may crumble slightly
when sliced warm, but not to worry.
12. Wrap up leftovers and refrigerate for 3-4 days. Leftover quiche can be
reheated in the oven on a baking sheet for about 15-20 minutes at 350F.
Winter Fruit Salad
2 ripe persimmons, sliced
2 grapefruits, peeled + segmented
2-3 satsumas or clementine oranges, peeled +
2 bosc pears, cored + sliced
2 mangoes
1 pomegranate's worth of seeds
1 sprig of mint, leaves sliced fine
Toss it all together and garnish with the mint. Serve it up right away.