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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.




vegan cutlet & lasagna

On our way back from the Bahamas, we had a quick stop over in Fort Lauderdale so I checked my Vegman app to see if there were any vegan restaurants close by. It turned out that the renowned vegan restaurant


was just a 15 minute walk from our hotel. The food was delicious, and the waiter kept bringing us over little samples of other dishes on the menu that I wouldn't have ordered for myself, but ended up asking for the recipe! Luckily they had a cookbook which we ended up buying. I haven't tried to recreate any of the meals yet, but two of our favorites (which were both little samples complimentary of the chef) were Mediterranean Polenta Squares & Frito Misto. Next time you're in Fort Lauderdale check out



so tired from all the traveling, Levi slept through the whole meal

"100% of Sublime's profits support animal welfare. Sublime is the vision of owner Nanci Alexander. In 1989, Nanci founded the Animal Rights Foundation of Florida (ARFF) and has been volunteering as president since. She has been recognized by national and local organizations for her work on behalf of animals. The creation of Sublime is an extension of her efforts to reduce animal cruelty. Animal agriculture today represents the world's greatest source of animal cruelty, and the most significant step any individual can take to reduce this abuse is to move to a plant-based diet. The goal of Sublime is to show that plant-based food can indeed be sublime. Additionally, 100% of Sublime's profits will go to organizations that promote animal welfare and a vegan lifestyle."



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.



My Mom's Red Lentil Soup

This has become one of my regular go-to soups. It's fast and easy, and doesn't require a lot of ingredients + it tastes great. It comes from a handwritten recipe I got from one of my Mom's cookbooks. 

Nutritional fact: lentils are a great source of protein

Red Lentil Soup

3 tbsp olive oil

1 large onion

2 garlic cloves

1 tbsp tomato paste

1 tsp cumin

1/4 tsp salt

1/4 tsp pepper

optional: chili powder/cayenne if you like it a little spicy

1 litre veg stock

2 cups water

1 cup red lentils

1 large carrot

juice of 1 lemon

3 tbsp cilantro

Fry onion, add garlic. Stir in spices, add broth & water, lentils & carrots. Simmer 30 mins. Puree half. Stir in lemon juice.



Quick Kale & Soba Noodles

Here's a delicious, healthy meal that can be made in less than 30 minutes. Perfect for the weeknight supper! I put this together with fresh veggies from the market and garden. Mix it up with seasonal vegetables. Our 2 year old loved this dish (although he did pick out the kale).
Quick Kale & Soba Noodles
Soba noodles
1 bunch Kale
1 Yellow Pepper
1 Tomato
3 tbsp tamari
1 tbsp sesame oil
2 tbsp vegetable oil
1 clove garlic
Sesame seeds

Bring a pot of water to a boil, add noodles, after 4 minutes add chopped kale. Continue boiling until noodles & kale are ready. Drain and rinse.
In a small bowl mix together tamari, oils & garlic.
Pour mixture over noodles and kale. Mix in fresh, chopped tomato and pepper. Sprinkle with sesame seeds.



Lemony Rice Salad

Summertime is a great time for fresh salads. You can throw this together in 10 minutes using leftover rice and whatever veggies you have in the fridge.
lemony rice salad
Lemony Rice Salad
1 cup cooked rice
1 green onion
1 pepper
1 carrot
1/2 cup chopped parsley
1/4 cup chopped walnuts
1/4 cup lemon juice
1/4 olive oil
1 tsp sesame oil
1/2 tsp sea salt
Chop veggies, mix with rice. Add parsley & walnuts. Pour remaining ingredients over top. Stir and enjoy!



Strawberry Rhubarb Muffins

Perfect muffins for strawberry rhubarb season! I made these with fresh rhubarb from my mom's garden, and strawberries from the market. They turned out delicious! New favorite recipe.

2.5 cups flour
1 tsp baking powder
1/2 tsp cinnamon
1/2 tsp sea salt
1 cup rhubarb cut in small pieces
2/3 cup maple syrup
1/3 cup applesauce
1/3 cup buttahmilk (1 tbsp apple cider vinegar + non-dairy milk)
1/4 cup sunflower oil
1 tsp vanilla extract
2/3 cup sliced strawberries
Optional topping: 1 tbsp sugar + 1/4 tsp cinnamon 

Mix dry ingredients. Add rhubarb. Mix in wet ingredients.

Bake for 25 minutes at 375.

Recipe from Jae Steele's Ripe From Around Here cookbook



Fennel, Sweet Potato & Kale

Just back from a holiday, I was keen on buying and cooking a whole bunch of fresh veggies. Here's a mix of delicious side dishes put together to create a colorful & yummy meal. Serve with your choice of grain.

served with couscous
Garlic Roasted Fennel & Pepper
Cut up fennel & pepper into chunks, add olive oil & garlic cloves (to your liking), sprinkle with thyme. Roast for 20 minutes, mix. Roast for 10 more minutes.

Sweet Potato
Cut into chunks. Boil for 10 minutes. Add vegan margarine, sea salt & pepper.

Steam kale (you can steam it over the boiling potatoes). In a frying pan, fry onion in oil. Add steamed kale, a dash of rice vinegar & tamari. Fry for a couple minutes to absorb flavors.


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vegan handbag from co-lab

I've been looking for a new handbag for a while, so I was super excited to discover Christopher Kon's co-lab handbags at my favourite store in Hudson; facade. It can be challenging to find a good quality handbag that's not leather. Montreal's co-lab is a great vegan, local find!
colourful, cute & vegan

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Roasted Veggie Pizza on Pita

Here's a quick and easy homemade pizza recipe on pita. It saves you the time of making the dough, but still allows for a homemade feel. You can make this pizza with any assortment of your favorite roasted veggies.
delicious, quick, homemade pizza
Roasted Veggie Pizza on Pita
1 small aubergine, sliced
1 medium courgette, sliced
1 red onion, cut into small wedges
1 red pepper, thinly sliced
1 yellow pepper, thinly sliced
1 Tbsp. olive oil
1 Tbsp. balsamic vinegar
1/2 tsp. thyme
1/4 tsp. black pepper
4 individual pizza bases or pieces of pita bread
150 ml tomato sauce

• Preheat the oven to 425°F/220°C/Gas Mark 7.
• Combine the vegetables, oil, vinegar, thyme and pepper in a large baking dish and toss to mix well. Bake, stirring occasionally, for 20 minutes or until the vegetables are tender. Set aside.
• Place the pizza bases or pita bread on baking sheets. Spread about 2 Tbsp. of the tomato sauce on each base or pita then top with the roasted vegetables. Bake for 10 to 12 minutes.

Makes 4 servings
Recipe from PETA - People for the Ethical Treatment of Animals



Vegan Carrot Spice Muffins

Levi loves muffins, and they make the perfect healthy snack, so I'm always on the lookout for new muffin recipes. These turned out to be light, fluffy and delicious.
Levi approved!

Vegan Carrot Spice Muffins

Recipe from oh she glows (Adapted from FFVK)
Yield: 12 muffins
  • 1 & 3/4 cup whole-grain Kamut flour (or white whole wheat flour)
  • 1/4 cup natural sugar
  • 1 tbsp ground flax seed
  • 1 tsp baking powder
  • 3//4 tsp baking soda
  • 1 tsp cinnamon
  • 3/4 tsp ground ginger
  • 1/8 tsp ground cloves
  • 1/2 tsp kosher salt

Wet + Mix-ins:
  • 1/3 cup + 2 tbsp pure maple syrup
  • 1/3 cup unsweetened applesauce (oil replacer)
  • 1/2 cup coconut milk OR yogurt - I used almond milk
  • 1/4 cup + 3 tbsp water
  • 1.5 tsp pure vanilla extract
  • 1.5 cups grated carrots
  • 1/2 cup raisins, soaked in water and drained
  • 1/3 cup chopped & toasted walnuts (optional)

1. Toast the walnuts (optional) on a baking sheet for about 8 minutes at 300F. Remove and set aside. Preheat oven to 400F and line a muffin tin with liners.
2. Whisk all dry ingredients together in a large bowl. In a smaller bowl, whisk together the wet ingredients (maple syrup, applesauce, coconut milk, water, vanilla). Add the wet to the dry and mix until just incorporated. Batter will be THICK!
3. Fold in the carrots, raisins, and walnuts. Scoop batter into the muffin liners, filling batter to the top. Bake for about 18 minutes at 400F until a toothpick comes out clean. Allow to cool for about 10 minutes. Makes 12 muffins.



Vegan Traveller

We love to travel to the small Family Islands of the Bahamas. Not much seems to grow on these islands and they are often limited on food so it's almost impossible to be vegan. We bring as much food supplies as we can, but here's a meal that can be put together in most parts of the world; pasta & salad.

We brought our own brown rice pasta and bought a tomato based sauce to put on top. As a side we put together a salad with tomato and cucumber. Voila!



Masala Burgers

These are delicious & easy to make. Most veggie burgers fall apart quite easily, but these hold together well.  Recipe from Everyday Happy Herbivore; vegan meals in 30 mins or less!
Masala Burger topped with tomato, pickle and veganaise.
Served with a side of home fries & ketchup.
Check out Happy Herbivore for more quick, easy & nutritious vegan recipes



Vegan Banana Apple Spice Muffins

Super moist delicious banana apple muffins!
Vegan Banana Apple Spice Muffins

Vegan Banana Apple Spice Muffins


    3 Bananas, mashed
    3/4 cup of Granulated Sugar
    1 1/2 cups of Flour
    1 Apple, diced
    1 tbsp Flax Seed Meal
    3 tbsp water
    3/4 cup of no sugar added Apple Sauce
    1 tsp Vanilla Extract
    1/2 tsp Cinnamon
    1 tsp Canola Oil
    1 tsp Baking Soda
    1/2 tsp Salt

    A little bit of cinnamon sugar to sprinkle on the top


Preheat the oven to 350 degrees and prepare the muffin tins with paper wrappers.

Mix together the flax seed meal with the water. Let it sit for a minute or two, then mix again.

Mash the bananas and add the sugar, flax seed mixture, apples, apple sauce, vanilla and oil. Mix together.

In another bowl, sift together the flour, cinnamon, salt and baking soda.

Add the dry mixture into the wet ingredients and combine.

Fill the muffin tins up to the top of each wrapper and sprinkle a small amount of cinnamon sugar on the top of each muffin.

Bake for 25-30 minutes, or until a toothpick comes out clean.

Walnuts would also be delicious and add a nice bite to the muffins. You can also add different spices like nutmeg, cloves, ginger and allspice to your liking.

Recipe yields 12 muffins.

Number of Servings: 12




Sweet Potato & Spinach Cannelloni

Since Levi's favorite food at the moment is pasta, I've been looking at creative ways of serving it and including nutrients in each meal. Cannelloni is perfect, it's pasta stuffed with good stuff!
not the most appetizing photo, but it tasted amazing!
Sweet Potato & Spinach Cannelloni
Cannelloni noodles
Tomato sauce (1 16oz jar)
Olive oil
1 onion
1 package spinach
1 package silken tofu
1 cooked sweet potato
2 tbsp lemon juice
1 clove garlic
1 tbsp nutritional yeast
1 tsp salt

Sauté onions in olive oil. Stir in spinach, turn off heat.

Mix remaining ingredients in a bowl. Stir in onions and spinach.

Preheat oven at 350. Pour a thin layer of sauce in baking dish. Stuff cannelloni with tofu/veg mixture. Place in baking dish. Pour remaining sauce overtop. Cover. Bake for 30 minutes.



Vegan Banana Muffins

Probably the easiest banana muffin recipe I've ever made. They're great if you have a sweet tooth, if not, I suggest cutting the sugar in half, and to make a slightly healthier version use spelt flour and oats in place of the white flour.
vegan banana muffins
Vegan Banana Muffins from Vegetarian Food

Banana muffins are a very easy muffin for vegans to make because the banana can act as a binder and provide moisture instead of eggs. So you don't needs eggs or even egg-replacer! Give this easy-peasy vegan banana nut muffin recipe a whirl and leave a comment to let us know what you think!


  • 3 very ripe bananas
  • 1/4 cup oil or vegan margarine, softened
  • 1 cup sugar (1/2 cup for a slightly less sweet version)
  • 2 cups flour (or 1 1/2 cups spelt flour, 1/2 cup oats)
  • 1 tsp salt
  • 1 tsp baking soda
  • 1 cup chopped walnuts (optional)


Pre-heat oven to 360 degrees.
In a large bowl, mash the bananas with a fork till soft. Add the oil or vegan margarine and sugar and cream together.
In a separate bowl, combine together the flour, salt, and baking soda. Combine with the banana mixture, stirring gently just to combine.
Grease or line a muffin pan, and fill each muffin about 2/3 full with batter. Bake for about 25 minutes, or until a toothpick inserted into a muffin comes out clean.
Check out more recipes and reviews on Vegetarian Food



Vegan Pumpkin Soup

I needed to use the leftover pumpkin from the Vegan Chocolate Chip Cookies, so I came up with this soup. It's easy to make, nutritious and heart-warming on a cold winter night.
vegan pumpkin soup
1 onion
3 cloves garlic
1 tsp grated ginger
2 cups cooked pumpkin
3 cups veggie stock
1 tsp curry
1/4 tsp nutmeg
1-2 cups chopped kale
1/2 cup almond or soy milk
sea salt & pepper to taste

Fry onion, garlic & ginger. Add pumpkin, veggie stock & spices. Simmer for 15 minutes. Add kale, simmer 5 minutes. Stir in milk. Season with salt and pepper.