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Vegan Meatballs with Pasta & Tomato Sauce

This was my first ever attempt at making Meatballs. I was so excited to get a copy of Sharon Gannon's new cookbook Simple Recipes for Joy that I decided to dive right in and try something completely new. They turned out extremely flavorful and the perfect consistency (I feared dry and crumbly). I served them on brown rice pasta with a delicious tomato sauce recipe also from Simple Recipes for Joy. I'm only two recipes in, but so far I'm loving Sharon's new book and excited to try out some more recipes!

Spaghetti and "Meat" Balls
1/4 cup oatmeal
1/4 cup cornmeal
1/8 cup rice flour
1 tsp nutritional yeast
1/4 cup sunflower seeds
1 tbsp oregano, basil
1 tsp onion powder, dry mustard, chili powder, paprika, garlic powder
1/2 tsp salt, pepper
1/8 tsp nutmeg
1/2 cup cooked green lentils
1/2 cup cooked brown rice
2 tbsp olive oil
1 tbsp tamari
1 tbsp veg stock in 1/4 cup boiling water
1 tbsp molasses (I omitted the molasses since I didn't have any on hand)
2 tsp lemon juice
1 tsp balsamic vinager
1 tsp vegan worcestershire sauce
6 mushrooms, sliced thinly
tomato sauce

"Meat"ball prep

Place dry ingredients and spices in bowl. Mix and pour into food processor. Add remaining ingredients. Transfer to bowl. Using your hands, for the mixture into small balls, approximately 1 inch in diameter. Bake 15-20 mins. Serve over your favorite pasta & sauce.
Note: This is a condensed version of Sharon's recipe. Check out Simple Recipes for Joy cookbook for the full version (with extra notes). 

Simple Recipes for Joy

Don't miss Master Class and Book Launch with Sharon Gannon in Montreal, November 1st, 2014! She's one of my favorte teachers and an inspiring woman...
Sharon Gannon is a 21st-century Renaissance woman, an animal rights and vegan activist and a world-renowned yogini, perhaps best known as the founder, along with David Life, of the Jivamukti Yoga Method. She is also an accomplished writer, dancer, painter, musician and chef. Sharon has devoted many years exploring the role of diet in promoting physical, emotional and mental well-being as well as spiritual development. She lives in a 125-acre wild forest sanctuary in Woodstock, NY. from Blogger via IFTTT



Vegan Banana Carrot Muffins

As a kid I always loved baking and helping out in the kitchen, and I'm so happy that our son Levi feels the same way. As soon as he found out I was making muffins he wanted to help out! Since we had a whole bunch of old bananas in the freezer that needed to be used, I looked up vegan recipes that had lots of bananas but were more than just a banana muffin (as much as I like banana muffins, we were in need of a change). I came across this amazing recipe.

As much as we can, we try to buy organic. I was happy to find these organic oats at Provigo.

Vegan Banana Carrot Muffins

We pretty much followed the recipe, only changing the Whole Wheat Flour for organic Kamut (I find it a bit lighter), and replaced the Almond Milk with a sample of Coconut Milk I had been given from So Delicious at the Wanderlust Festival. They turned out moist and delicious!

Levi spoon lick

Levi waited patiently to lick the spoon after we finished filling the muffin tray.

Vegan Banana Carrot Muffins.

1 1/2 cups whole wheat flour
1 teaspoon baking soda
1/2 teaspoon baking powder pinch of salt
1 1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/2 cup light brown sugar
3 medium bananas, mashed
1/2 cup carrots, grated
1/2 cup almond milk
1 teaspoon vanilla
1/2 cup rolled oats

Preheat the oven to 350 degrees Fahrenheit.

In a large bowl, mash the bananas until only a few chunks remain. Add the vanilla and almond milk and mix with a fork. Whisk in the brown sugar until no clumps remain.

In a medium bowl, sift the dry ingredients. Fold into the banana mixture about half a cup at a time.

Add the oats and grated carrots, lightly folding until fully incorporated. 

Put batter into muffin tins or ramekins, filling only about 3/4 of the way.

Bake for about 30 minutes, or until a fork comes out clean.

Recipe by The Veggielogues

from Blogger via IFTTT



Vegan Staples



This year I will be giving two vegan workshops, one at Luna Yoga and the other at Wanderlust. I am just starting to work on my notes and decided it would be a good idea to create a Vegan Staples handout. Below is a list of items I like to have stocked in my kitchen. Please feel free to add your favourites in the comments box.

non-dairy milk: my favorite is almond milk, other options include; soy (a bit creamier), rice (closest consistency to dairy milk, but least nutrients), hemp (often difficult to find and more expensive, but lots of nutrients)

tofu: I usually use the firm blocks for cooking and occasionally the silken (soft) for lasagna or baking

tempeh: a nice alternative to tofu, a bit hardier and can be kept in the freezer nutritional yeast: we use it mostly for dragon bowl sauce & tofu scram, it is a great source of B12

                                                                                          earth balance

                                                                                         earth balance

miso: great for sauces/dressings (so many different kinds!)

veggies: onions, carrots, peppers, zucchinis, sweet potato, broccoli, spinach, kale, mushrooms, etc...

fruit: apples, bananas, tangerines, in-season fruit, etc...

vegenaise: for sandwiches and dressings

chia seeds: rich in omega-3 fatty acids, I sprinkle it over salads, can be mixed with water as an egg replacement in baked goods

                                                                       chia seeds

                                                                       chia seeds

flax seeds: contain high levels of fiber and omega-3 fatty acids, sprinkle over salads, cereal, and use in baked goods

vegan chocolate chips: keep these on hand for baking

kamut flour: spelt flour is another good option, but a bit heavier (both have much more nutritional value than white flour) we use kamut in our pizza dough

tofu or veggie dogs: great for a quick dinnerfield roast sausages: lots of tasty flavours, including soy-free

soba noodles: my favorite is kamutbrown rice noodles: great alternative to white pasta

                                                                                        nutritional yeast

                                                                                       nutritional yeast

whole grain bread: bread and hummus is definitely a staple in our house

hummus: our staple sandwich spread

ginger fake chicken: my husband likes to fry some up as a side dish, it always tastes to 'real' for me

maple syrup: sweetener for baking

mesa sunrise cereal: my 2 year old and I eat this almost every morning with almond milk

earth balance: butter alternative 

quinoa: good source of amino acids, calcium and iron

nuts: great snack and/or salad topping, plus a good source of protein

chick peas: for salads, chanas & making hummus

lentils: high in protein, good for dhals, etc.

brown rice: much healthier than white rice



chocolate p-nut butter squares

I made these bad boys during a sweet-tooth craving and they certainly did the trick. They are a delicious snack with a base of oats, a layer of peanut butter, topped with chocolate. They give the feeling of a healthy/vegan Reece's Pieces...

Chocolate P-Nut Butter Squares

Oat Base:

1 cup oats

1/2 cup flour (kamut works well)

1 tbsp sugar

1/4 tsp sea salt

1/4 tsp baking soda

3 tbsp maple syrup

3 tbsp sunflower oil

Peanut Butter Center:

1/2 cup natural peanut butter

1/3 cup sugar

1/2 tsp sea salt

1/2 cup non-dairy milk (I prefer almond milk)

Chocolate Topping:

3/4 cup non dairy chocolate chips

1/3 cup non-dairy milk

Preheat oven to 350 degrees. To prepare the oat base: combine dry ingredients, stir in maple syrup and oil, until well combined (consistency should be crumbly yet hold together when pressed). Transfer to a lightly oiled (or parchment paper) 8x8 inch pan and press evenly. Bake for 15 minutes, then remove and let cool.

While cooling, prepare the peanut butter center: in a saucepan over medium heat, combine all ingredients together. Stir occasionally until it becomes smooth and uniform, and thickens (do not boil). Pour mixture evenly over the oat base and refrigerate for 15-20 minutes.

In the meantime, prepare the chocolate topping; in a small saucepan over low-medium heat, combine the chocolate chips and milk. Stir occasionally, until the chocolate and milk melt together and are smooth with no separation of the mixture. Remove from heat. Once the oat base has chilled, pour the chocolate topping evenly over top. Refrigerate again until completely cool and cut into squares.

Recipe by

Dreena Burton

from her awesome, family oriented cookbook

Vive le Vegan

. Check out her blog at



Frito Misto by Sublime

Our favorite dish at Sublime Restaurant in Fort Lauderdale was the Frito Misto appetizer the waiter brought over as a complimentary taster to wet our palates. I think he felt bad since our 2 year old fell off his chair and hit his head, which then led to a lot of crying, Levi passing out in my arms, and then lots of free tasters. Unfortunate how it happened, but this is how we came across an amazing way to serve cauliflower. We ended up buying the restaurants cookbook, so naturally the first recipe I tried out was the Frito Misto. I can't say it turned out exactly the same as the original, but it was only my first try...



Roasted Butternut squash + stir-fried veggies + rice

With temperatures dropping below -20 I've been craving meals that warm the heart as well as the kitchen. Here's a nice little combo...

Roasted butternut squash

1 butternut squash 

one whole garlic 

olive oil

maple syrup

Preheat oven to 375. Cut squash into 2 halves, rub with olive oil, place flesh side down on baking sheet. Cut tips off garlic, place on baking sheet, drizzle with olive oil. Bake for 40 minutes, taking garlic out after 30mins. Scoop out squash, squeeze out garlic, mix together. Add a drizzle of maple syrup.

Stir fried veggies

Olive oil



Beet stalks


Yellow pepper



Sea salt


Fry onion in olive oil for 5 mins, add garlic, beet stalks and mushrooms. Stir and fry for another 5 mins. Add remaining ingredients plus a splash of water. Cover and simmer for 3 mins.

Serve along side rice or your choice of grain.



Pumpkin Chocolate Chip Oat Bars

A nice alternative to muffins, these tasty treats make a healthy snack; vegan & gluten free. Plus they're kid friendly - tried, tested & approved by Levi Dylan Kent 2.25 yrs old

Pumpkin Chocolate Chip Oat Bars


Monique of

Recipe type:

Vegan, Gluten Free, Breakfast, Healthy Snack



Note: I used regular oats & baking powder, and chose coconut oil over olive oil (I always try to avoid baking with olive oil as I find the taste overpowering)


  • 3 cups gluten free oats
  • 2 teaspoons aluminum free baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 1/4 teaspoon cinnamon
  • 1/8 teaspoon nutmeg
  • pinch of ground cloves
  • 1 cup canned pumpkin (not pumpkin pie mix)
  • 2 teaspoons pure vanilla extract
  • 1/2 cup unsweetened applesauce
  • 1/2 cup dark brown sugar
  • 1 tablespoon olive or coconut oil
  • 1/3 cup vegan chocolate chips, plus 2 tablespoons for sprinkling on top


  1. Preheat oven to 350 degrees F. Spray 8×11 or 9 inch baking pan with nonstick cooking spray.
  2. Make oat flour: Place oatmeal into blender or food processor and blend for 1-2 minutes until oatmeal resembles flour. You may need to stop blender and stir oats a couple of times to ensure that all oats have been blended.
  3. Measure out just 2 1/2 cups of the oat flour and place in a medium bowl. Whisk in baking powder, baking soda, salt and spices; set aside.
  4. In a separate large bowl, whisk together pumpkin, brown sugar, vanilla extract, oil, and applesauce for 1-2 minutes until the consistency is smooth and creamy. Slowly add in oat flour mixture and mix until just combined.
  5. Gently fold in 1/3 cup of chocolate chips. Pour batter into prepared pan and sprinkle remaining 2 tablespoons of chocolate chips on top. Bake for 15-25 minutes or until knife inserted into center comes out clean or with just a few crumbs attached. Timing will depend on what size pan you use, but definitely check around 15 minutes. Once finished baking, cool 10 minutes on wire rack. Cut into 16 slices.


Bars can be frozen. Simply bake, cool, cut; store in ziploc bag. Reheat individually for 30 seconds in microwave. Make sure you read all ingredients and nutrition info to ensure recipe is gluten free/vegan, if that is what you desire.

Nutrition Information

Serving size: 

1 bar















Quick Miso Soup

Miso is great for boosting your immune system. What better way to eat it than in a warm bowl of soup! This recipe is taken from the "

Everyday Happy Herbivore

" by Lindsay S. Nixon, recipes designed to be on the table in 30 minutes or less. It calls for Shiitake mushrooms, but I rarely have them in the house, so I substitute with regular white mushrooms, and I'll add in some carrots and tofu if I'm not pressed for time.

Recipe serves 1 person. Double, triple or quadruple it for more.

Quick Miso Soup

3 green onions

2 cups water

1 cup shiitake mushrooms

pinch of red pepper flakes

1 tbsp miso

low-sodium soy sauce (optional)

kelp (optional)

Line a medium pot with a thin layer of water. Add mushrooms, saute until mushrooms start to soften. Add red pepper flakes and miso, stirring to prevent clumps. Add onions and remaining water, bring to a near-boil. Reduce heat, add more miso or soy sauce if desired and any other extra ingredients. Simmer until everything is cooked and warm.