Carrot Ginger Soup

This a delicious fall meal.  Warm and soothing.  It is vegan and it is simple and quick.

What you need:

About 6 large carrots peeled and chopped

1 large potato poke eked and chopped

1 large apple peeled and chopped

1/2 an onion diced

Approx 2 tbs of fresh ginger peeled and chopped (you can use ground ginger if you don't have fresh in this case about 1tbs or to taste)

Fresh black pepper to taste.

2 cups of vegetable stock

Water as needed.

Combine all ingredients in a large pot.  Add water to cover.  Bring to a boil and boil until carrots are tender.  Remove from heat and using an omers ion blender purée the soup to the consistency you prefer.  Turn the heat to low and allow to simmer for at least 20 minutes.  Add water for a thinner soup .  Serve with yeast free savory bread and enjoy a delisious fall meal!

Apple Oat Muffin tops

These vegan treats are sweetened with dates and are healthy enough for breakfast!   Baked on a cookie sheet they come out like the very best part of a muffin.  They are great in the fall when the apples are in season.

What you need:

1 cup purée pitted dates (purée in a magic bullet with a bit of water.

1 1/2 cups quick oats

1 1/2 cups while wheat flour

1 tsp baking soda

A pinch of salt

1 tsp cinnamon 

1 cup applesauce( try a flavored one for some variety)

1/2 cup coconut oil

1 cup peeled chopped apple

1/2 cup raisins

1/2 cup dried cranberries

Combine all ingredients in a large mixing bowl or stand mixer.  Drop large tablespoon fills onto a cookie sheet.  Bake at 350 for approx. 20 minutes.  Enjoy!

Vegan Oatmeal Chocolate Chip Muffins

I make this recipe for school lunch.  It is vegan and sugar free.   It is also low fat!  My kids say these muffins are very yummy!

What you need:

2 very ripe bananas mashed

1/2 cup Agave syrup 

1 1/2 cups quick oats

1 1/4 cups whole wheat flour

1 tsp baking powder

3/4 tsp baking soda

1/2 cup shredded unsweetened coconut

3 tbs coconut oil

1/2 cup apple juice

3/4 cup mini chocolate chips

Combine all ingredients in a large mixing bowl or stand mixer.  Mix well.  Prepare 12 muffin cups, pour batter into muffin cups.  Bake at 400 for about 20 minutes until a toothpick inserted in the centre comes out clean.  

I store these in the freezer and toss them into lunch bags in the morning, they thaw by recess.

Avocado. Eggs

So saw this online and thought OK let's give it a try.  Defiantly a filling energy packed breakfast.  Could also be a great lunch or dinner served with salad.  The kids really like it and it is super simple.

What you need:

2 avocados 

4 eggs

Halve the avocados and place them in a small baking dish so that they fit snugly.  Crack an egg into the centre of each one trying to get the yolk in the centre of the avocado and the white overflowing the top.  Bake at 425 for 15-20 minutes until the whites are cooked.  Enjoy!

Vegan Taco Casserole

I adapted this recipe from a friend.  It is quick and easy and if you want you can use packaged taco seasoning instead of the spices.  You can also use tortilla chips instead of soft tortillas.  Infact any ingredients can be changed or substituted to suit your own tastes.

What you need:

1 can black beans, drained and rinsed

1 can lentils, drained and rinsed

1 can diced tomatoes, drained

1 can corn, drained

1 carrot, shredded

1 zucchini, shredded

1-2 large soft tortillas or approx half pkg of tortilla chips

1 1/2 tbs chili powder

1 tsp paprika

1/2 tsp cumin

1/4 tsp red pepper flakes

1/4 tsp sea salt

1tsp black pepper

Daiya mozzarella 

1-2 avocados

Salsa

In a large mixing bowl combine beans, lentils, tomatoes, corn carrots and zucchini.  Add the chili powder, paprika, cumin, red pepper flakes, salt and pepper, mix in and adjust to taste.  Grease the bottom of a casserole dish and line the bottom with tortilla.  Layer with half the taco mixture and add a layer of Daiya Mozzarella.  Layer another tortilla the remainder of the taco mixture, a layer of Daiya cheese and a layer of sliced avocado.  Bake at 375 for 1/2 hour add salsa and serve.

Quinoa Squash Soup

This is a great fall meal.  Super simple, Vegan and if you use homemade stock it is candida friendly.  You can use any kind of squash, I used a butternut this time.

What you need:

Approx 4 cups vegetable stock (see previous post for home made stock)

1 squash, roasted in the oven is best

1 medium potato, peeled and chopped

1 medium apple, peeled and chopped

1 cup uncooked quinoa

1/2 tsp of pumpkin pie spice or a combination of nutmeg, ginger and cinnamon 

Salt and pepper to taste

Put all ingredients in a large stock pot over medium/high heat.  Let come to a boil and then continue to boil until potatoes are soft.  At this point remove from heat and using an immersion blender purée the soup.  Reduce the heat to medium low, replace the soup over the heat and simmer for about 20 minutes, adding water if the consistency is too thick.  Serve with a savory yeast free bread and enjoy this great fall meal!

4 Bean Salad

I easy high protien salad to add to your lunch or dinner repertoire.

What you need:

2cups green or yellow beans trimmed and cut.

1 cup trimmed and cut sugar snap peas

2 cans beans any kind (today I used chick peas and pigeon peas)

2 tbs olive oil 

2tbs red wine vinegar

1 tbs Dijon mustard

1/4 tsp salt

Pepper to taste

Steam the beans and snap peas until just tender.  Drain and Rinse the canned beans.  Combine all beans in large bowl.

In a small bowl mix oil, vinegar, Dijon, salt and pepper.  Pour dressing over beans and toss to mix.

Oatmeal Pancakes

No flour in the house?  Try these pancakes and you may be a convert.  These are vegan, sugar free, wheat free and super simple to make.

What you need:

2 cups of quick oats

1/2 cup of apple sauce

1 cup or more of apple juice

4 tsp baking powder 

In a magic bulletin blender, blender or food processor, blend the quick oats into a powder.   

In a large mixing bowl or stand mixer, combine oat flour, apple sauce, baking powder and juice.  Use a whisk to blend for lighter fluffier pancakes.

Heat a large skillet to medium heat, add some margarine, butter or oil.  Drop in spoonfuls of batter and cook until bubbles appear on top the flip and cook until both sides are browned.

Serve with fresh fruit, applesauce or maple syrup and enjoy!