[Side Dish]

Asian-inspired Red Cabbage

Ingredients

• 1 head of cabbage, shredded
• Soy sauce (gluten-free & sugar-free)
• Ginger, minced
• Garlic, crushed
• Sambal Oelek
• Rice vinegar
• Date powder
• Sesame oil

Directions

TBD

[Sauce]

Creamy Cashew Sundried Tomato Sauce

Ingredients

• cashew pieces, soaked in boiling water for 10 minutes
• soy milk
• olive oil
• sundried tomatoes
• date powder
• rosemary
• thyme
• garlic powder
• dried mustard
• black pepper
• lemon juice

Directions

TBD

[Main Dish]

Lentil Kale Soup

Ingredients

• water
• brown lentils, dried
• smoke paprika
• chipotle powder
• dried mushrooms
• white miso paste
• crushed garlic
• black pepper
• thyme
• rosemary
• italian spice mix
• fish sauce (optional)
• minced ginger?
• 1tbsp olive oil
• one bunch kale, roughly chopped, including the stems
• frozen green peas

Directions

1. Combine all ingredients except kale and green peas in a large sauce pan.
2. Simmer until lentils are almost done. Add peas and kale. Bring back to a simmer. Turn off the heat when kale stems areis al dente.

[Main Dish]

Carrot Miso Ginger Hummus (Vegan & Gluten-free)

Ingredients

• 2 medium carrots (or 2 large carrots), roughly chopped
• 1 can chick peas
• tahini
• harissa paste
• white miso paste
• 2 dates, pitted
• finely chopped ginger
• black pepper
• sesame oil
• white rice vinegar

Directions

1. Cook the carrots in the microwave with a splash of water until tender
2. Combine all ingredients into a high speed blender
3. Blend until smooth
4. Serve as a dip with crackers or sliced vegetables.
5. Enjoy :smiley:

[Main Dish]

One-pot Vegan Lentil Vegetables Stew (Vegan & Gluten-free)

Ingredients

• dried brown lentils
• kale, chopped
• garlic, crushed
• butternut squash, cubed
• dried mushrooms
• white wine
• crushed tomatoes (canned)
• ground cumin
• smoked paprika
• italian spice mix
• salt
• pepper
• chipotle powder
• frozen spaghetti vegetable mix (carrot, celery, onions, peppers, etc.)
• olive oil
• white miso paste (?)
• water (4 cups? TBC)

Directions

1. Combine all ingredients into a large sauce pan. Simmer for about 1 hour to 90 minutes, until the squash is very well cooked through. Stir occasionally to prevent burning at the bottom.
2. Enjoy! :smiley:

[Main Dish]

Pina Colada Kefir Smoothie (No added sugar)

Ingredients

• 1 frozen banana
• 1/2 cup frozen pineapple (TBC, maybe too much)
• 1/2 tsp coconut extract
• A few drops of stevia (to taste)
• 1 cup soy milk (TBC, maybe too much)
• 1/3 cup milk kefir

Directions

1. To a high speed blender, add the banana, pineapple, coconut extract, stevia & soy milk. Blend until smooth.
2. Add the kefir and blend at low intensity until combined.
3. Enjoy! :smiley:

[Main Dish]

Raspberry Coconut Kefir Smoothie (No added sugar)

Ingredients

• 1 frozen banana
• 1 cup frozen raspberries (TBC, maybe too much)
• 1/2 tsp coconut extract
• A few drops of stevia (to taste)
• 1 cup soy milk (TBC, maybe too much)
• 1/3 cup milk kefir

Directions

1. To a high speed blender, add the banana, raspberries, coconut extract, stevia & soy milk. Blend until smooth.
2. Add the kefir and blend at low intensity until combined.
3. Enjoy! :smiley:

[Beverages]

Ginger Star Anise Lemonade (Free of Added Sugar)

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Cucumber Rolls with White Bean Spread (Vegan & Gluten-Free)

Both good-looking and refreshing, these cucumber rolls are filled with a tasty spicy-sweet white bean puree. It is best to prepare these rolls shortly before serving.

[dessert]

Teff-Almond Bread/Cake/Muffins with Date Caramel Sauce (Free of Added Sugar, Gluten-Free & Vegan)

Moist, healthy enough to be eaten for breakfast (in moderation), or as a dessert drizzled with a date caramel sauce. The date caramel is optional, but I am warning you, it is addictive! The batter can also be used to make muffins (with a reduced baking time). The date caramel recipe was actually created by accident. I was blending together the wet ingredients for my ginger-spice cookies, tasted the mixture just for fun and was amazed at how much it tasted like caramel! And so the date caramel was born. This recipe contains a lot of dates so although it is very nutritive, it should still be eaten in moderation. Other nuts, seeds and fruit pieces can be added to the batter along with the raisins (or instead of the raisins).

[main dish]

Salty-Sweet Glazed Baked Salmon

The marinade and glaze is sweetened with dates and bursts with flavour from Dijon mustard, lemon juice, and coconut aminos. Wonderful along with any side of vegetables and whole grains. For a vegan alternative, this marinade is also great with tempeh.

[Main dish]

Healthy Pad Thai (No added sugar, Vegan & Gluten-Free!)

A pretty healthy version of a usually very unhealthy dish, without any sugar, less fat, and a lot more veggies. This version uses coconut aminos instead of soy sauce and brown rice pasta replace traditional white rice or wheat pasta. I use pasta made with 100% brown rice. The sauce is sweetened with dates, which are rich in fibre and have a low glycemic index. There is also almost as much veggies as there is pasta! What’s more, the miso paste adds some probiotics to the dish! Still, this recipe contains a non-negligible amount of salt, so feel free to cut back the extra salt if this is a concern for you.

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Soft Teff Raisin Oatmeal Cookies (No Added Sugar, Vegan & Gluten-free)

A classic, re-invented with dates as a substitute for sugar and a combination of almonds and teff to replace regular four.

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Creamy Mushroom & Spinach Brown Rice Pasta (Vegan and Gluten-Free)

Surprisingly creamy for a recipe without any dairy. It super simple and comes together in no time. Other veggies could be added, like broccoli or green peas, for example. The sauce itself doesn’t require any cooking. Bonus: the sauce provides lots of vitamin B12 from the nutritional yeast!

[Main dish]

Bean and Mushroom Bourguignon (Vegan & Gluten-Free)

A hearty and flavourful bean and mushroom bourguignon that will warm you up and keep you full for hours. Wonderful over brown rice, brown rice pasta, cauliflower mash, or any other starch or alternative.

[Soup]

Cream of Mushroom (Vegan & Gluten-Free)

This soup is rich, creamy and rich in protein, with some hidden carrots and leaks providing extra vitamins, prebiotics and flavour! It is a good source of vitamin B12 as well, from the nutritional yeast. A nod to my Creamy Mushroom & Spinach Brown Rice Pasta recipe.

[Main dish]

Lentil Curry with Brown Rice (Vegan & Gluten-Free)

A hearty and flavour-packed lentil curry, with carrots for an extra serving of veggies. I like to serve it over brown rice, but quinoa would work too! I also like to serve this along with steamed or roasted veggies like broccoli and Brussel sprouts.

[Dessert]

Sensible Bean's Original Chewy Ginger Spice Cookies (No Added Sugar, Vegan & Gluten-Free)

Even though it is quite simple, this in one of the recipes that I am most proud of. I find that the most difficult type of food to make healthy and truly satisfying is dessert. Especially since I want to avoid typical all purpose gluten-free flour blends, which are not particularly healthy. I have tried and modified multiple recipes of healthy, vegan, gluten-free and added-sugar-free cookies in the past, none of which I found to be particularly good. Until I created these! I first made a plain vanilla version and found that the texture and taste of these cookies resembled that of molasses cookies. With the added spices, the taste is complete! You could never tell that these are made without sugar, regular flour, or butter. On top of all that, these cookies keep their shape very well, so you can cut them into fun shapes for the holiday season like you would traditional gingerbread cookies! These cookies are packed with fibre, with around 12 % of the recommended daily about for just two cookies! Since they are made with a combination of grains, seeds and nuts (teff, almonds and oats), they also offer a good amount of “complete” protein. They are extremely filling, and I usually have enough with a couple of cookies as a snack.

[main dish]

Nightshades and Other Veggies Pasta Sauce (Vegan)

A pasta sauce made with nightshade vegetables (red bell peppers, tomatoes and eggplants), with intense colour and taste. The beets add natural sweetness and a deep red colour to the sauce and spinaches add some hidden leafy greens. Extra vitamin B12 from the nutritional yeast! Several additional vegetables could be added, to your liking, such as brocoli, squash, etc. This sauce freezes well, so I like doubling the recipe and making large quantities of it and freezing multiple servings for future quick diners. I like serving it over brown rice pasta, or plain brown rice.

[Main Dish]

Mexican Quinoa Salad (Gluten-free & Vegan)

A fresh and filling quinoa and black bean salad, Mexican style. A fresh and filling quinoa and black bean salad, Mexican style.

[Main dish]

Salmon and Sardine Nuggets with Garlic-Yogurt Sauce (Gluten-Free)

These salmon nuggets are made with quick oats instead of the usual breadcrumbs, making them gluten-free and super crispy! I use milk kefir as the liquid component for enhanced texture, taste and nutritional value, but any milk, buttermilk or milk alternative will do. The garlic-yogurt sauce is similar to tzatziki. I like to serve these along with steamed vegetables.

[Main dish]

Quinoa and White Beans Shepherd's Pie (Vegan & Gluten-Free)

This nutritious “Shepherd’s Pie” is made with white beans instead of potatoes and quinoa instead of ground meat. It is accompanied by a homemade ketchup sauce, which is sugar-free (contrary to the store-bought version).