Sophie's Favorite Carrot Salad

This kid approved carrot salad is easy, vegan, diabetic and candida friendly. It is an often requested lunch at my house.

What you need:
Three large carrots peeled and shredded ( I usually end up with about 3-4 cups of shredded carrot
1/3 cup of raisins
1/2 cup mango applesauce or mango purée
Approx 2tbs of lime juice
Pepper to taste

Simply mix all the ingredients in a medium sized bowl and serve. It is better if it sits for a while in the fridge to let the flavored really blend but mine doesn't usually make it that far.

Fish Burgers

This is an easy versatile healthy recipe. They can be made gluten free. It is great served with a quinoa salad or rice salad.

What you need:
About two pieces fish ( you can use any fish, I like talapia or pollock)
1 can beans ( again any bean will work, I like to use Romano beans)
1/4 cup flour, I use whole wheat flour but you can use any of the following, rice flour, bread crumbs, oats or ground up rice cereal.
1 egg
1 tsp mustard
1 tsp parsley
Salt and pepper to taste
Hamburger buns

Poach the fish. In a food processor, mash the beans. Add the egg, flour, mustard, parsley, salt and pepper. Once fish is cooked add fish. Pulse to combine. Using hands, form into patties (makes about 6). You can bake them on a cookie sheet in the oven at 375 until they are browned (15-20min),or you can brown them on each side in a frying pan at medium heat, or throw them in the electric grill or on the BBQ..

Oatmeal Berry Muffins

This recipe was created because I was looking for a new Sunday morning muffin recipe. I have adapted it from a few oatmeal muffin recipes. It is dairy free, diabetic friendly, candida friendly and vegan. It is a great breakfast or after school muffin.


What you need:
Muffins
1-1/2 cups quick oats
1-1/4 cups whole wheat flour
2/3 cup coconut palm sugar
1 tsp baking powder
2/3 tsp baking soda
1/2 tsp cinnamon
1/2 tsp nutmeg
1 cup unsweetened applesauce
3 tbs canola oil
1/2 cup juice (I used cranberry)
Approx 1 cup berries (I used frozen 4 berry blend)

Topping
1/4 cup oatmeal
1 tbs coconut palm sugar
1 tbs vegan margarine or canola oil
1/4 tsp cinnamon


Preheat oven to 400. In a large mixing bowl mix ingredients in order given until everything is moist. Mix the topping ingredients in a small bowl. Scoop the muffin mix into 12 prepared muffin tins, sprinkle a bit of the topping on each one. Bake for 15-20 minutes until tops a firm. Cool on wire rack for about 10 minutes and enjoy!

Today's Snack Bars- Cranberry, Raisin, Chocolate Chip,

Once again, my super easy snack bars. Today's version is school safe and diabetic friendly.

What you need:

1/3 cup brown rice syrup
2 tbs sunflower seed butter
2 cups Special K cereal
1 cup Cheerios
1/2 cup quick oats
A handful of roasted sunflower seeds
A handful of raisins
A handful of dried cranberries
A handful of chocolate chips


In a small sauce pan combine brown rice syrup and sunflower seed butter and melt together over medium heat.

In a large mixing bowl, combine all other ingredients then add the syrup and sunflower seed butter and mix until coated. Pour into a 9x9 pan and refrigerate to set.

Pumpkin Spice Muffins with Maple Butter Spread

These are yummy moist muffins that are great for using up left over pumpkin purée. Along with the maple butter spread they are a nice treat breakfast.
I make them vegan and dairy free, they are also candida friendly.

What you need:

Muffins
1 3/4 cups whole wheat flour
3/4 cup coconut palm sugar
1 1/2 tsp baking powder
2 tsp pumpkin pie spice
2 tbs ground flax boiled with 6 tbs water and cooled
1 cup pumpkin purée
1/4 cup canola oil
1tsp vanilla

Maple Butter
1/2 cup vegan margarine
1/8 cup of coconut palm sugar ( you can powder it in a magic bullet for a smoother texture).
1/8 cup maple syrup



Preheat oven to 375. Prepare 12 muffin tins.
In a large bowl mix dry ingredients, then add wet ingredients and mix just until moist. Spoon into muffin tin and bake 20-25 min or until tops spring back when pressed.

While muffins are baking stir together margarine, coconut palm sugar and maple syrup. Serve the muffins warm with the maple butter.

Vegan Banana Oat Cookies

This my version of this vegan cookie. Some recipes tout them as breakfast cookies. They are sugar free, yeast free, wheat free and Dairy free. Healthy enough to be a breakfast food.


What you need:
3 ripe bananas
1/3 cup applesauce
1 tsp vanilla
1/3 cup oatmeal flour ( in a magic bulletin blend rolled oats into a fine powder)
2 cups rolled oats
1tsp baking powder
1/3 cup shredded coconut
2/3 cup of vegan chocolate chips


Preheat oven to 375.
In a large bowl, mash bananas then combine other ingredients in order given. Spoon onto cookie tray and bake for 15 minutes.

Sort of Thai, Cauliflower Crust Pizza

this dish was inspired by a recipe from a friend for caul,if lower crust (thanks Jamie!!!) and a Thai spiced turkey sausage I picked up at the St. Lawrence Market. this is heavy on the prep takes about two hours start to finish however it is yummy, healthy as well as dairy and yeast free!!!!
You could cut down the prep and cooking time by using turkey or chicken pepperoni and using pre-made sauce.

What You Need:

Crust:
1 head of cauliflower
1egg
Cilantro to taste (if making this for other flavor pizza use oregano)
Salt and pepper to taste
1/4 cup Daiya mozzarella

Sauce:
1 can tomatoes, puréed
1 can tomato paste
Cilantro, pepper, parsley to taste

Toppings:
Daiya mozzarella
Thai spiced turkey sausage
Green onion
Red pepper
Bok Choi
Pineapple
Thai spice to taste


How you make it:

Crust: rice one head of cauliflower in a food processor, spread it out in a lightly greased baking sheet and roast in the oven at 400 for about 1/2 hour. Let cool slightly then, press out all the moisture*. In a large mixing bowl, mix with egg, spices and Daiya Mozerella. On a pizza stone form it into a thins round pizza crust then bake at 400 for about 10 minutes. (One head of cauliflower made one large and one small pizza crust for me).
Sauce: in a medium sauce pan combine puréed tomatoes, tomato paste and spices. Simmer at low heat on stovetop until you are ready to use on pizza.
I cooked the sausage while I was roasting the cauliflower and simmering the sauce.

Once the crust has renamed for about 10 minutes add the toppings then bake in the oven again at 400 until the Daiya cheese has melted, the toppings are tender and the crust has browned.

* I didn't squeeze out enough water on my first try and the crust was soggy.