.

INGREDIENTS:

3/4 cup oats (not instant)

1/2 cup chopped walnuts

1/4 cup unsalted sunflower OR pumpkin seeds

1/2 cup spelt flour (you could substitute whole wheat)

1/2 tsp baking powder

1/4 tsp salt

1/2 tsp cinnamon, ground

Pinch of nutmeg OR Allspice

1/2 cup canola OR sunflower oil OR almond oil

1/4 cup light brown sugar

1/4 cup pure maple syrup

1 egg
1 tsp vanilla extract

1/2 cup dried blueberries (or whatever your fave dried berry is)

DIRECTIONS:

1. Preheat oven to 350F and line a square baking pan with parchment paper OR simply grease pan slightly.
2. In a medium mixing bowl, combine oats, walnuts, sunflower seeds flour, baking powder, cinnamon, and salt until well combined.
3. In a separate mixing bowl combine canola oil, brown sugar, and maple syrup until  smooth then stir in egg and vanilla extract. 
4. Combine dry mixture with wet until it just incorporated then add in dried blueberries.
5. Pour batter into the prepared baking pan and spread evenly, and bake bars until set (about 25-30 min). 
6. Remove bars from oven and allow to cool completely on a wire, then cut into desired sizes and shapes and serve!

.

INGREDIENTS:

1 cup dry red lentils
1 cup water
1 cup stock
½ tsp salt
1 Tbsp olive oil
1 small onion, diced
2 garlic gloves, minced
1 medium carrot or zucchini, diced
3 tbsp tomato sauce
½ tsp pepper
1 tsp curry OR chili powder (or any other spice you’d like) ¾ cup bread crumbs OR rolled oats, finely ground ¾ cup bread crumbs OR ground almonds mixed with nutritional yeast
.
DIRECTIONS:
1) Sauté the onion, garlic and zucchini (or carrots) in oil until soft, about 5 minutes.

2) Place the lentils, stock, water, tomato sauce, spices and salt in with onion/garlic, bring to a boil, lower heat, cover, and simmer for about 30-45 minutes, until water is nearly gone and lentils are very soft.

3) Stir in additional salt and pepper (per taste) and allow lentil mixture to cool (about 30 min) then mix in the ground oats and bread crumbs.

4) Place additional bread crumbs in a small dish, and form lentil mixture into “burgers” and coat with crumbs on all sides.

5) Cook and serve with zesty sauce (I used a delish vegan hemp mayonnaise by BFF made for me) Cooking options:
(A) In a frying pan, heat a bit of oil (do not use olive oil), place burgers on top and fry until brown (about 2 minutes per side).
(B) In a 400ºF oven, bake the burgers on a greased baking sheet until light brown (about 15 minutes total), flipping once mid-way through.

.
Note – these store really well for up to a week!

QUINOA LENTIL SALAD

INGREDIENTS:

1 cup dried green lentils

1 bay leaf

1 cup quinoa

1 tsp each turmeric, salt and coriander

¾ cup raisins or cranberries

¾ cup walnuts

2 green onions, diced

¼ cup fresh parsley (or half the amount dried)

4 Tbsp lemon juice

1 Tbsp honey

1 Tbsp  white wine vinegar

¼ tsp salt

3 Tbsp olive oil

Pepper to taste

DIRECTIONS:

1. Add add lentils and bay leaf to 3 cups of water and cook thoroughly (read package for specific timing).

2. Meanwhile quinoa, tumeric, coriander and salt to 2 cups of water,  bring to a boil, cover and simmer, 10-12 min.

3. Once both pots are cooked, cool then mix together.

4. In a separate bowl whisk together the lemon juice, honey, vinegar, salt, oil and pepper,

5. Stir in dressing to main grains, then add chopped walnuts, cranberries, chopped green onion and minced parsley and combine thoroughly.

CURRIED LENTILS AND BEANS

INGREDIENTS:

1 medium onion

2 Tbsp veggie broth

2 cloves garlic, minced

1 tsp ginger

½ tsp turmeric

½ tsp salt

1 cup tomatoes, diced

½ cup chickpeas (canned)

½ cup mixed beans (canned) – I used black eyed peas

1 cup cooked lentils (red cook the fastest but almost dissolve completely)

1 ½ cups water

1 cup leafy greens (I used baby spinach)

DIRECTIONS:

1. Sauté onion in oil for 3 min, then add garlic, ginger, turmeric, salt, tomatoes, broth, beans and lentils, simmering covered, until ingredients are softened and flavours are well combined (approx 5-10  min).

2. Add 1 cup greens, simmer again for 2 more minutes.

3. Serve hot over rice, naan, pr pita!

.

INGREDIENTS :

4 cups flour (I used 2 spelt and 2 whole wheat)

1 cup sugar

2 TBSP baking powder

3/4 tsp salt

1/2 cup sunflower oil

2 cups milk (I used 1 cup 1%, and 1 cup almond milk)

2 eggs

2-3 cups frozen fruit, defrosted and diced (I used 2 cups rhubarb, and 3/4 cup strawberries)

.

DIRECTIONS:

1) Mix all the dry ingredients together in a large bowl.

2) In a separate bowl, mix together all wet ingredients (but not the fruit).

3) Fold wet ingredients into dry, just combining.

4) Stir in fruit gently – do not overmix!

5) Pour batter into lined muffin trays and bake at 350F for 20-25 minutes, until golden.

6) Allow to cool and ENJOY!!!

.

NOTES:

- These freeze really well, if they last.  

- You can swap in any fruit you like really.  Try blueberries, raspberries, apples or even peaches.

- Best to use whole grain flour, but works well with bleached flour if you’re in a pinch, however you’ll loose out on the nutrition though.

- I made half the batter into mini loaves, so go nuts if you don’t have a nice muffin pan.

.

MAC’N’CHEESE

.

INGREDIENTS:

2 cups uncooked elbow macaroni

1 small onion, finely chopped

2 garlic cloves, finely minced

¼ cup TBSP butter

2 ½ TBSP flour

2 cups shredded OLD cheddar cheese

½ cup grated Parmesan cheese

3 cups milk (I used 1%)

½ cup bread crumbs (I used multigrain)

1 pinch cayenne pepper

Salt and pepper to taste

.

DIRECTIONS:

1. Cook macaroni according to the package directions, then rinse with cold water, drain and set aside.

2. In a large stove-top & oven-friendly casserole pot (I use my big Le Crueset for this), melt butter over medium heat, and then sauté onion and garlic for 3-4 min until soft (not browned!), then stir in flour and combine.

3. In a separate small pot, bring milk to a steam (not boil!) then add milk slowly to onion/garlic/flour mixture, stirring constantly, and lightly simmer for 5 minutes.

4. Stir in cheeses and cayenne pepper to casserole pot, and cook over low heat until cheese is melted and the sauce is a little thick, adding salt and pepper to taste.

5. Remove from heat and add macaroni to casserole dish, and stir well, then sprinkle with bread crumbs to cover completely.

6. Bake at 350F for 20-25 minutes, then place under broiler for a few minutes until top is slightly browned.

7.  Allow to cool for 5-10 min before serving, and serve HOT!

.

BUTTERY RAISIN SCONES

I always wanted scones with my mac’n’cheese – I still love the combo for some reason.  So buttery and so comforting, these scones are juicy with raisins, and are a semi-sweet treat you can enjoy all on their own too.  I loved to wipe up all the leftover cheese in the bottom of my bowl with these.  Oh good grief – huge cravings now!

.

INGREDIENTS:

2 cups flour (use regular white if you can)

2 TBSP baking powder

2 TBSP sugar

½ tsp baking soda

½ tsp salt

½ tsp nutmeg

½ cup COLD butter (I then use a grater and grate the butter in for easier mixing)

¾ cup raisins

¾ cup buttermilk

1 egg white, lightly beaten OR 1 TBSP butter melted

.

DIRECTIONS:

1) Preheat oven to 425F, and mix together flour, sugar, baking powder, baking soda, salt and nutmeg in a large bowl.

2) Grate in butter until mixture is like large crumbs, then stir in raisins and buttermilk.

3) Drop dough (using a ¼ cup measuring cup – or very large spoons) onto a greased baking sheet, brush tops with egg whites OR butter and bake for 15 minutes or until golden brown.

4) Remove from oven and serve immediately!

.

INGREDIENTS:
1 TBSP coconut oil (this is a great way to add more flavour, but you could use olive oil if you’re desparate)
1 cup onion, diced
3 cloves garlic, minced

1 tsp salt

2 cups red lentils
2 cans coconut milk (I use the powdered kind that you add to water – it’s handy to have, and less fatty)
4-6 cups water (enough to cover all ingredients)
1/2 cup carrot or zucchini, diced

1/2 cup celery, diced
2 cups sweet potato, diced
1 TBSP fresh ginger, minced
1 1/2 TBSP curry powder
1/2 tsp cayenne
1/2 tsp pepper
.

DIRECTIONS:
1. In a dutch oven or large stockpot over medium heat, sauté onion for 2 min in coconut oil, then add garlic and salt, stir, and cook for 1-2 min.
2. Add all remaining ingredients, combine and cover and bring to a boil.
3. Stir well, reduce heat to simmer, cover again, and cook on low for 30-45 min, until lentils are cooked through and creamy.
4. Add salt and pepper to taste, and serve with your favourite naan or pita bread!

I love loaves… add to that something savoury and nutritious?  I’m sold.  This little gem will impress your guests, be kind to your hips, and won’t break the bank.  Try subbing in your favourite squash or whatever you happen to have on hand.  Oh, and it’s totally dairy free so it’ll knock the socks off your dairy-freer pals.  You could even make this one vegan by using egg substitute for the 2 eggs.  Impressive, I know!!!!

.

INGREDIENTS:

1 1/2 cups flour

2/3 cup sugar

1 tsp baking soda

1 tsp baking powder

1 tsp cinnamon

1/2 tsp nutmeg

1/2 tsp allspice

1/4 tsp salt

2 eggs

1 cup pureed squash (I used canned organic butternut, but you could use pumpkin or even sweet potatoes!)

1/3 cup canola oil (you could use almond or any other seed oil, but I’d avoid using Olive oil)

1/2 cup raisins

handful of pumpkin seeds

.

DIRECTIONS:

1) Preheat oven to 350F, and grease loaf pans.

2) In a medium bowl, combine all the dry ingredients and set aside

3) In a large mixing bowl, combine eggs, squash and oil with a wooden spoon, until smooth.

4) Gradually add the dry ingredients to the wet, and mix to combine, then stir in raisins.

5) Pour batter into loaf pans (I used 3 mini, but you could use 1 large), sprinkle with seeds, and bake at 350F for 40 min until browned and tester stick comes out dry.

6) Allow to cool for 10 min in pans, then remove and cool on a wire rack for another 5-10 min, and serve!

.

NOTE – these can be frozen and allowed to defrost at room temp.  

.

INGREDIENTS:

1 small onion, finely chopped

2 cloves garlic, minced

1 TBSP canola or olive oil

1 tsp butter

2 medium tomatoes, sliced (or 1 pint of cherry tomatoes)

1 tsp sugar

1/4 tsp salt

Pepper to taste

1/3 cup tomato paste

2 TBSP (all-purpose) flour

1 1/4 cups cold water, divided

1/3 cup cream

1 tsp minced fresh dill (or 1/2 tsp dried)

.

DIRECTIONS:

1) In a small saucepan, cook onion and garlic in oil and/or butter over low heat until translucent.

2) Add tomatoes, sugar, salt and pepper, and cook over medium-high heat for 3-5 minutes, then remove from heat then stir in tomato paste.

3) In a separate small bowl, combine flour and 1/2 cup of water until smooth, stir into tomato mixture, then gradually stir in remaining water until smooth (you can add more water if you want a thinner consistency).

4) Return saucepan to heat and bring to a boil, then continue to cook and stir for 2-3 minutes longer.

5) Place a sieve over a large bowl, pour soup into sieve, and press with the back of a large spoon to remove tomato seeds and skin.  NOTE – you can skip this step if you want a more rustic or chunky soup.

6) Return puree to pan and add cream and dill, and cook over low heat just until heated through (do not boil!!!!!!!).

7) Serve HOT!