C YB I L L’ S C O O K B O O K DELICIOUS RECIPIES
RECIPIES B R E A K FA S T S
DE S SERTS
Ve g a n Fr e n c h To a s t
Pe a n u t Bu tt e r C h o c o l a t e C h i p
Pa l e o Pa n c a k e s
Cookie Dough Bites
F l u f f y Ve g a n Pa n c a k e s
Coconut Oil No Bake Cookies Double Chocolate Chip Coconut
MEALS
Cookies
Ve g a n C h i c k p e a C u r r y
Chocolate Banana Bread
M e x i c a n Q u i n o a S t u f f e d Pe p p e r s
C o c o n u t O i l Fu d g e
Sp a n i s h C h i c k p e a a n d Sp i n a c h
Fu d g y Pa l e o B r o w n i e s
Stew
C h o c o l a t e Pe a n u t Bu tt e r N o -B a k e
C o w b o y C av i a r R e c i p e
Energy Bites
Q u i c k Ve g g i e a n d R i c e Bu r r i t o s
H o m e m a d e Tw i x B a r s
O n e Po t M e x i c a n Q u i n o a
Chocolate zucchini muffins
5 -M i n u t e L e n t i l To m a t o S a l a d
P r i s c i l l e ’s b a n a n a c h o c o l a t e - c h i p
S t r e e t S t y l e Ve g a n G y r o s
muffins
Su p e r E a s y Ve g a n Tz a t z i k i S a u c e
S w e e t -Po t a t o M u f f i n s
Po r t o b e l l o Fa j i t a s G e n e ra l Ts o ’s C h i c k p e a s Sp i c y B l a c k B e a n S o u p M u s h r o o m & Wa l n u t “ B o l o g n e s e ” C i l a n t r o -L i m e Ve g a n Ta c o s Ve g e t a b l e S o u p Av o c a d o To a s t w i t h E g g s , S p i n a c h , a n d To m a t o e s B a k e d Ve g a n Zu c c h i n i Fr i e s
B R E A K FA S T S HERE ARE SOME DELICIOUS B R E A K FA S T S TO S TA R T Y O U R D AY.
V E G A N F R E N C H TO A S T 1 cup unsweetened almond milk 1 tablespoon flax meal (ground flax seeds) 1 t e a s p o o n va n i l l a e x t ra c t 1/2 teaspoon cinnamon 4 s l i c e s f r e n c h b ra n t o a s t b r e a d (o r a ny t o a s t b r e a d ) OPTIONAL : Maple syrup, for ser ving E x t ra c i n n a m o n , f o r s p r i n k l i n g C o c o n u t c r e a m* , f o r t o p p i n g
In a bowl, mix the almond milk, flax seeds, vanilla extract and cinnamon (you can add a tablespoon maple syrup if you want also). Whisk together and place in your freezer for the batter to set up and get thicker for 15 minutes. Meanwhile, cut the bread into four slices each, so that you have 12 pieces (try to resist eating them while you’re cooking the rest!) When the batter is thicker, whisk again. Heat 2-3 tablespoons vegan butter in a pan over medium high heat until hot. Dip the bread sticks into the batter, do
NOT soak them, and place in the pan to pan fry. Pan fry on each side for 5 minutes until it is crispy on the outside, then turn over and pan fry on the other side. If your pan can hold all the sticks, you can put them in all at once, or in two batches. Serve immediately topped with maple syrup, dusted with cinnamon and coconut cream. Notes Coconut cream is made by placing a can of coconut milk in the fridge overnight, then opening, scooping off the liquid, and using the thick cream.
E A S Y PA L E O B A N A N A PA N C A K E S 1 cup of coconut milk 5 o rg a n i c e g g s 1 ripe banana ¼ cup of coconut flour 1 teaspoon of baking soda 1 teaspoon of apple cider vinegar ¼ teaspoon of coconut oil for pan ½ b a n a n a , s l i c e d f o r e a c h r o l l e d p a n c a k e (o p t i o n a l )
Add all ingredients to blender (except sliced bananas and coconut oil) and blend on high until batter is smooth, about 1 minute. Heat a pancake griddle to low-medium heat and rub with coconut oil, pour 3 tablespoons of batter onto the center of the griddle and make sure it spreads out evenly. Cover with a lid and cook for 1 minute or until pancake is steamed through.
Uncover pancake and flip with a rubber spatula. Cook uncovered on second side for 30-45 seconds. Repeat with remaining batter. Makes approximately 12 pancakes. Serve with sliced bananas, whipped coconut cream and grade B maple syrup.
F LU F F Y V E G A N PA N C A K E S 1/2 cup unsweetened applesauce 1 1/4 cup oat flour (rolled oats ground in a blender) 1/2 cup non-dair y milk 2 tsps lemon juice 2 tbsps maple syrup 1 tsp baking powder 1 tsp baking soda 1 t s p va n i l l a e x t ra c t
Combine all ingredients in a blender. Blend till combined. Don’t over blend. Heat a non-stick skillet over medium-high heat. Pour about 1/3 cup of batter into the pan. Since it is quite thick, spread/smooth into a circle. Cook for 2-3 minutes on the first side.
When you can easily slide a spatula under, flip. Cook for another 2-3 minutes. Remove from pan. Repeat until all the batter is gone. Top with fruit, hemp seeds, and maple syrup. Enjoy!
MEALS HERE ARE SOME DELICIOUS LUNCHES AND DINNERS FOR Y O U TO E N J O Y.
RECIPIES Ve g a n C h i c k p e a C u r r y M e x i c a n Q u i n o a S t u f f e d Pe p p e r s Sp a n i s h C h i c k p e a a n d Sp i n a c h S t e w C o w b o y C av i a r R e c i p e Q u i c k Ve g g i e a n d R i c e Bu r r i t o s O n e Po t M e x i c a n Q u i n o a 5 -M i n u t e L e n t i l To m a t o S a l a d S t r e e t S t y l e Ve g a n G y r o s Su p e r E a s y Ve g a n Tz a t z i k i S a u c e Po r t o b e l l o Fa j i t a s G e n e ra l Ts o ’s C h i c k p e a s Sp i c y B l a c k B e a n S o u p M u s h r o o m & Wa l n u t “ B o l o g n e s e ” C i l a n t r o -L i m e Ve g a n Ta c o s Ve g e t a b l e S o u p Av o c a d o To a s t w i t h E g g s , S p i n a c h , a n d To m a t o e s B a k e d Ve g a n Zu c c h i n i Fr i e s
VEGAN CHICKPEA CURRY ½ cup basmati rice 1 cup water Couple pinches salt 2 medium onions 2 tbsp olive oil 3 cloves garlic ½ lime 1-2 tbsp Tikka Masala 1 can low fat coconut milk 1 regular can chickpeas (ca. 400g with liquid) 1-2 tbsp soy sauce 2-3 medium tomatoes 1 cup basil leaves
Add the rice, water and a pinch of salt and bring to a boil (could also be done the Indian way from our Buddha Bowls). Keep an eye on the rice - when the water is boiling put a lid on it, reduce the heat to low and cook for another 8-10 mins. While this is happening chop the onions, garlic, basil and juice the lime. Put the oil and onions into a large pan and cook on a low-medium heat until the onions start to soften and turn clear, about 5 minutes. Add the garlic for a further 1 minute. Add 1 tbsp curry paste and the milk, stirring until the curry is dissolved. Add another pinch of salt. Taste test - if you’d like your curry a
little stronger then add another tbsp. Throw in the chickpeas (and chopped green veg if you’re using it) and soy sauce, and cook on a medium heat for around 5 minutes, bringing the curry to a boil. If it starts to burn, reduce heat immediately. Add the tomatoes, chopped basil, lime juice and gently simmer the curry for another 2 minutes. Taste test again, and if desired add a second tbsp soy sauce and the syrup or brown sugar. Give it another stir. The rice should be done by now too - fork it through to make it fluffy. Serve the curry and rice together with papadoms and naan bread as optional sides.
ME XICAN QUINOA STUFFED PEPPERS 4 large bell peppers 3/4 cup dry quinoa 15 oz. can black beans 1 cup corn (I use frozen, thawed) 2 green onions 2/3 cup salsa 2 Tbsp. nutritional yeast 1 1/2 tsp. cumin 1 tsp. smoked paprika 1 tsp. chili powder Optional additions: chipotle, tomatoes, cilantro, green chiles, garlic powder, hemp hearts Toppings of choice: guacamole (yum!), salsa, hot sauce, etc.
Cook quinoa according to package directions with 1 1/2 cups water/broth. (I often use vegetable broth in place of water for more flavor.) Meanwhile, halve bell peppers and remove stems, seeds and ribs. Rinse and drain black beans, thaw corn, and slice green onions. In a large mixing bowl, add cooked quinoa and all other ingredients except bell peppers. Stir to combine, and adjust taste if necessary (salt,
more seasonings, nutritional yeast). Preheat oven to 350. In a lightly sprayed 9x13� baking dish, place pepper halves, and generously stuff them with the quinoa filling. Lightly press down to compact and fill all the crevices. Cover with tin foil and bake for 35-40 minutes. Remove foil, and bake 10 minutes more. Serve with any desired toppings.
S PA N I S H C H I C K P E A A N D SPINACH STEW 2 tbsp / 30 ml oil (I used olive oil) 3 garlic cloves, finely chopped 1 medium red onion, finely chopped 3 tsp cumin (ground) 1½ tsp smoked paprika (ground) ¼-½ tsp cayenne pepper or hot chilli powder ½ tsp salt 2-3 tsp brown sugar black pepper, to taste
2 x 400 g tins of peeled plum tomatoes 1 tbsp of tomato paste 1½ cups of cooked chickpeas 200 g of spinach a handful of almond flakes, toasted fresh parsley, chopped (optional) cooked rice (I used brown), to serve with
Heat up the oil in a large frying pan (ideally with a lid). Add chopped onion and fry on a low heat until almost translucent, stirring from time to time. Add chopped garlic. Keep on stirring frequently until the onion is translucent and garlic softens completely and releases its beautiful aroma. Add all the ground spices to the fried onion and garlic mixture and stir them around well. Fry them off gently for a minute or two stirring the whole time as they burn easily. Add tomato paste to the pan and stir it into the onion and garlic mixture. Squash plum tomatoes with a potato masher in a separate bowl before adding them to
the pan. Add tomatoes to the pan, salt and half of the sugar. Let the sauce thicken by simmering it on a low heat with no lid on. Give the sauce a good stir from time to time. Once the sauce thickens, taste it and season with some black pepper and more sugar if needed. I used 3 tsp of sugar in this recipe as my tomatoes were quite tangy, but you may not need as much. Stir in cooked chickpeas and let them warm through. Now add in the spinach and place the lid on to let spinach wilt and cook in the steam. If you are not in a rush, you can gently pan-fry the spinach in a little olive oil and garlic separately and then add it to the dish, but that’s optional.
C O W B OY C AV I A R R E C I P E 1/2 cup olive oil 1 / 3 c u p s u g a r (o p t i o n a l ) 1/3 cup white wine vinegar 1 teaspoon chili powder 1 teaspoon salt 1 pound Roma tomatoes, seeded and diced 1 ( 1 5 o u n c e ) c a n b l a c k- e y e d p e a s , r i n s e d a n d d ra i n e d 1 ( 1 5 o u n c e ) c a n b l a c k b e a n s , r i n s e d a n d d ra i n e d 1 ( 11 o u n c e ) c a n s u p e r s w e e t c o r n , d ra i n e d (s e e n o t e s ) 1 red onion, diced 1/2 cup diced green bell pepper 1/2 cup diced red bell pepper 1 c u p c h o p p e d c i l a n t r o ( 1 b u n c h)
In a large bowl, whisk together the olive oil, sugar, white wine vinegar, chili powder, and salt. Add tomatoes, black-eyed peas, beans, corn, red onion, and bell peppers. Stir to combine. Stir in cilantro. Cover and chill at least 1 hour or overnight to blend flavors. Serve chilled or at room temperature. Notes: Regular canned sweet corn or frozen
corn may be substituted for the extra sweet corn. The closest measurement for either option is 3/4 cup, but feel free to use the whole 15-ounce can of corn. 1 sweet onion or a bunch of green onions may be substituted for the red onion. A single bell pepper may be substituted for the 1/2 cup each of chopped red and green bell peppers.
QUICK VEGGIE AND RICE B U R R I TO S ½ onion, sliced ½ b e l l p e p p e r, s l i c e d (a ny c o l o r ) 1 teaspoon olive oil 2 l a rg e f l o u r t o r t i l l a s 1 r i p e av o c a d o , s l i c e d ½ cup pinto or black beans ¼ l o w- f a t c u p s o u r - c r e a m 2 tablespoons Mexican salsa salt and pepper to taste 1 cup cilantro lime rice
Begin by cooking down the rice. You can use any type of rice you have ready on hand or use my cilantro lime rice recipe.
Lay a flour tortilla on a flat surface. Top with half of the fajita veggies, ½ sliced avocado, ¼ cup beans, 2 tablespoons sourcream, 1 tablespoon salsa, and a sprinkle While the rice is cooking, heat a small pan of salt and pepper. Fold in the sides of to high heat. Add the olive oil, onions, and the tortilla over the filling and roll up to bell peppers. Cook on high for 3-4 minutes completely enclose. Wrap in foil and cut in or until the veggies begin to brown on the half. Serve warm. Enjoy! edges. Turn off heat and set pan aside.
O N E PA N M E X I C A N Q U I N O A 1 tablespoon olive oil 2 cloves garlic, minced 1 jalapeno, minced 1 cup quinoa 1 cup vegetable broth 1 ( 1 5 - o u n c e ) c a n b l a c k b e a n s , d ra i n e d a n d r i n s e d 1 (14.5 oz) can fire-roasted diced tomatoes 1 cup corn kernels, frozen, canned or roasted 1 teaspoon chili powder 1/2 teaspoon cumin K o s h e r s a l t a n d f r e s h l y g r o u n d b l a c k p e p p e r, t o t a s t e 1 av o c a d o , h a l v e d , s e e d e d , p e e l e d a n d d i c e d Juice of 1 lime 2 t a b l e s p o o n s c h o p p e d f r e s h c i l a n t r o l e av e s
Heat olive oil in a large skillet over medium high heat. Add garlic and jalapeno, and cook, stirring frequently, until fragrant, about 1 minute. Stir in quinoa, vegetable broth, beans, tomatoes, corn, chili powder and cumin;
season with salt and pepper, to taste. Bring to a boil; cover, reduce heat and simmer until quinoa is cooked through, about 20 minutes. Stir in avocado, lime juice and cilantro. Serve immediately.
5 -M I N U T E L E N T I L TO M ATO SAL AD 15 oz . can lentils 1 1/2 cups cherr y tomatoes 1 / 4 c u p w h i t e w i n e v i n e g a r (o r w h i t e b a l s a m i c v i n e g a r ) 1 / 8 c u p c h i v e s (o p t i o n a l ) Salt to taste O p t i o n a l a d d i t i o n s : o l i v e o i l , b a s i l , p a r s l e y, e t c .
Rinse and drain lentils. Halve/quarter cherry tomatoes. Slice chives. Add all ingredients to a small bowl and toss to combine. Salt to taste, and adjust vinegar if necessary. Serve immediately or refrigerate in a covered container to let flavors develop more.
S T R E E T S T YL E V E G A N GYR O S 2, 15oz cans of chickpeas 1 heaping tbsp of garlic powder 1 heaping tbsp of onion powder 2 tbsp taco seasoning salt/pepper to taste 2 t s p e x t ra v i r g i n o l i v e o i l 2 beef y tomatoes, quar tered 2 - 3 c u p s r o m a i n e l e tt u c e 1 red onion sliced 2 - 3 t b s p S u p e r E a s y Ve g a n Tz a t z i k i S a u c e h a n d f u l o f b l a c k o l i v e s (o p t i o n a l ) h a n d f u l o f s l i c e d c u c u m b e r s (o p t i o n a l )
ROASTED CHICKPEAS
GYRO ASSEMBLE
Preheat oven to 350F and line baking sheet with parchment paper. Drain and rinse chickpeas. Roll them out onto prepared baking dish and pat them dry with a paper towel. Add oil and seasonings. Using a spatula, fork, or spoon, roll them around until evenly coated. Bake for 20 minutes.
Grab a pita and generously put 2-3 tbsp of the Super Easy Vegan Tzatziki Sauce on one side. Take a large spoonful of the roasted chickpeas and place them on top of the sauce. Pile on all suggested toppings, lettuce, tomatoes, onion, olives, cucumbers, and a dash more of salt/pepper if desired.
SUPER EASY VEGAN T Z AT Z I K I S A U C E 1 cup cashews soaked for 2-4 hours 4 tbsp lemon juice 2 tbsp tahini 2 garlic cloves 2 tbsp hemp seeds 7 t b s p o f wa t e r ( g i v e o r t a k e ) 1 c u c u m b e r, d i c e d 1 tbsp dill 1 tbsp parsley 1 / 2 t b s p m i n t (o p t i o n a l ) salt/pepper to taste
In a processor or blender place cashews, lemon juice, tahini, garlic cloves, hemp seeds, water, salt/pepper, and run until smooth and creamy, scrapping down the sides as necessary. Remove from processor or blender and place mixture in a large mixing bowl.
Add all other ingredients, diced cucumbers, dill, parsley, mint (optional), and more salt/pepper to taste. Adjust seasonings as desired. Serve with salads, falafel, or just simply as a dipping sauce for veggies.
P O R TO B E L LO FA J I TA S 2 - 3 l a rg e p o r t o b e l l o m u s h rooms 2 bell peppers 1 onion 1 T b s p . t a c o s e a s o n i n g (s e e below) Juice of 1/2 lime 1 T b s p . o l i v e o i l (s u b wa t e r / broth for oil-free) 6 c o r n t o r t i l l a s (o r o t h e r t o r tilla)
Remove stems of mushrooms, spoon out gills if desired, and wipe tops clean. Cut into about 1/3 inch thick slices. Thinly slice bell peppers and onion. Make taco seasoning if necessary (combine all ingredients in a bowl). In a large skillet over medium heat, add 1 Tbsp. olive oil (or water/broth for oil-free) and the peppers and onions. Cook about 2 minutes. Add mushrooms and 1 Tbsp. taco seasoning.
For the taco seasoning yields about 3 Tbsp.} 1 Tbsp. chili powder 1 1/2 tsp. cumin 1 tsp. oregano 1 tsp. onion powder 1 tsp. garlic powder 1 tsp. paprika 1/2 tsp. salt 1 / 4 t s p . c ay e n n e p e p p e r (o p tional - if you like heat)
Stirring occasionally, cook another 7-8 minutes or until softened. Add juice of 1/2 lime (or more) and stir. Salt if necessary and turn off heat. While the veggies are cooking, prepare your toppings of choice. Warm the tortillas if desired. Spoon the fajita mixture into the center of tortillas, and serve with toppings of choice.
GENERAL TSO’S CHICKPE AS Marintating Chickpead: 1 tb. soy sauce (or tamari for GF) 1 tb. mirin (or dry sherry) 1 and ½ c. cooked chickpeas (equal to 1 15-oz. can), rinsed and drained
1 tb. + 1 tsp. coconut sugar 2 tsp. sriracha or other chili sauce 1 tsp. toasted sesame oil 1 tsp. prepared mustard 1 tsp. cornstarch ⅛ tsp. freshly ground black pepper or white pepper
1 large broccoli crown, cut into florets 1 red bell pepper, cut into thin strips 1 tsp. minced ginger 2 cloves garlic, minced General Tso’s sauce (above) For the sauce: marinated chickpeas ¼ c. + 2 tb. vegetable broth For the General Tso’s chick- (above) 1 and ½ tb. tomato paste peas stir-fry: (optional) green onions, ½ tb. natural peanut butter ~1 tb. neutral oil (I used sesame seeds, and fresh 1 tb. soy sauce (or tamari sunflower seed oil) red onion, for serving for GF) ¼ of a large onion (or 1 (optional) cooked rice, for 1 tb. rice vinegar shallot), thinly sliced serving
For marinating the chickpeas: Stir together the soy sauce and mirin in a bowl and add the chickpeas. Let sit for 10 minutes (I do this first and let them marinate while I prepare the sauce and veggies). For the sauce: Whisk together all of the sauce ingredients and set aside. For the stir-fry: If you plan to garnish your dish with extra diced red onion, put the amount you want for garnish in a small bowl with cold water now. This will help to mellow out its flavor. Heat oil in a large skillet over high heat.
When the oil is hot, add the onion, stirring continuously. Continuing to stir, add the broccoli, bell pepper strips, ginger, and garlic. Stir in the General Tso’s sauce. Drain the chickpeas and stir them in too. Cook for 1-2 more minutes, continuing to stir frequently, or until the mixture is hot throughout and the sauce has coated the chickpeas and vegetables. Add more soy sauce or chili sauce to taste. Serve over rice if desired; garnish as desired with green onions, sesame seeds, and drained soaked red onion from above.
SPICY BL ACK BE AN S O U P ( 2 0 M I N, V E G A N ) 1 tbsp olive oil Half an onion 2 cloves of garlic One small bell pepper 1 can of black beans, rinsed a n d d ra i n e d 2 5 0 m l ( 1 c u p) o f v e g e t a b l e broth A small bunch of cilantro/ coriander with stems, if you wa n t ( 1 / 5 c u p)
1.5 teaspoons ground cumin A few red pepper flakes (be careful!!) 1 tbsp balsamic vinegar 2 tor tillas H a l f a n av o c a d o
Get a pot and add one tbsp of olive oil Finely dice up half an onion and mince the garlic. Throw both in the pot and let it simmer on low heat. In the meantime cut the bell pepper into small pieces and add them to the pot. Rinse and drain the can of black beans Squash a few of them with a fork or your hands to give the soup a creamy touch, then throw them with some love in the pot. Add 250ml of vegetable broth to the mix Cut the cilantro with the stems and add it
to the soup. Now pimp it up with cumin, red pepper flakes and the balsamic vinegar. Let the soup simmer for about 10 minutes In the meantime prepare some avocado slices and heat up the tortilla If you want to be naughty finish off the soup with a slice of cheddar. Taste test - adjust the seasoning, if necessary. Soups on! Garnish the bowl with cilantro, avocado and you’re ready to roll.
M U S H R O O M & WA L N U T S P I C Y “ B O LO G N E S E ” 2 tbsp cold-pressed olive oil 1 l a rg e o n i o n , f i n e l y c h o p p e d 2 l a rg e g a r l i c c l o v e s , c e n ter germ removed and finely chopped 4 5 0 g r. c r e m i n i m u s h r o o m s , half sliced and half cut into fine strips 1 c u p | 1 0 0 g r. wa l n u t s , f i n e ly chopped 2 plum tomatoes, roughly chopped
2 400 ml. cans peeled, chopped tomatoes 2 tbsp apple cider vinegar 1 t b s p o rg a n i c t o m a t o p a s t e 1 tbsp dried oregano 1 tbsp dried basil 1 tsp ground cumin 1 tsp paprika powder 1/4 tsp ( or more ) dried chili flakes sea salt & black pepper to taste
Heat up the olive oil in a pot or wide sauce pan on medium heat. Add the chopped onions and garlic and sauté for 2-3 minutes until the onions become translucent — but not brown. Add the cremini mushrooms and cook for 6-8 minutes, during which the mushrooms will release their water. Once this water has completely evaporated and the mixture is fairly dry, add all the herbs and spices, the apple cider vinegar and tomato paste. Mix well to ensure the
mushrooms are well coated in the spices. Add the chopped plum tomatoes and the canned peeled tomatoes and mix again. Allow to cook on medium-low heat for 20 minutes, stirring occasionally. Add the chopped walnuts and cook for an extra 5 minutes. Remove from heat and serve with a serving of cooked pasta (use gluten free pasta if you are intolerant to gluten) and a sprinkle of vegan parmesan ‘cheese’!
C I L A N T R O -L I M E V E G A N TA C O S 2 cloves of garlic, mined 1/2 cup of chopped scallions 1 c a n o f b l a c k b e a n s , d ra i n e d a n d r i n s e d 1 4 oz can of diced green chiles 1 1/2 cups of corn 3 tablespoons of lime juice 1/2 cup of chopped cilantro sea salt & pepper olive oil 1 av o c a d o , s l i c e d 1/4 cup of classic hummus soft tor tillas (brown rice or corn for gluten free)
In a large pan, add a drizzle of olive oil over medium heat. add the scallions and garlic and sauté for 3-4 minutes. add the black beans, green chiles, corn, lime juice, and a dash of sea salt and pepper, and mix through. sauté for about 5 minutes, and then mix
in the cilantro and sauté for a few more minutes until everything is fully heated. warm your tortillas in a separate pan, or in the oven. spread each tortilla with hummus. place the cilantro black bean mixture onto the center of each tortilla. garnish with sliced avocado
V E G E TA B L E S O U P 2 1/2 Tbsp olive oil 1 1 / 2 c u p s c h o p p e d y e l l o w o n i o n ( 1 m e d i u m) 2 c u p s p e e l e d a n d c h o p p e d c a r r o t s (a b o u t 4 ) 1 1 / 4 c u p s c h o p p e d c e l e r y (a b o u t 3) 4 cloves garlic, minced 4 ( 1 4 . 5 o z ) c a n s l o w- s o d i u m o rg a n i c v e g e t a b l e b r o t h 2 ( 1 4 . 5 o z ) c a n s d i c e d t o m a t o e s (u n d ra i n e d ) 3 cups peeled and 1/2-inch thick diced potatoes (from a b o u t 3 m e d i u m) 1/3 cup chopped fresh parsley 2 b ay l e av e s 1 / 2 t s p d r i e d t hy m e Salt and freshly ground black pepper 1 1/2 cups chopped frozen or fresh green beans 1 1/4 cups frozen or fresh corn 1 cup frozen or fresh peas
Heat olive oil in a large pot over medium heat. Add onions, carrots, and celery and saute 3 - 4 minutes then add garlic and saute 30 seconds longer. Pour in broth (if you want lesser ratio of broth use 3 cans then only 3/4 cup of the 4th can) and add tomatoes, potatoes,
parsley, bay leaves, thyme and season with salt and pepper to taste. Bring to a boil, then add green beans, reduce heat to medium-low, cover and simmer until potatoes are tender, about 20 - 30 minutes, then add corn and peas and cook 5 minutes longer. Serve warm.
AV O C A D O TO A S T W I T H E G G S , S P I N A C H, A N D TO M ATO E S 1/2 teaspoon minced shallot 1 c u p p a c k e d s p i n a c h l e av e s 2 l a rg e e g g w h i t e s o r 1 l a rg e e g g , l i g h t l y b e a t e n S a l t a n d b l a c k p e p p e r, t o t a s t e 1 s l i c e P r i va t e S e l e c t i o n M u l t i g ra i n b r e a d , t o a s t e d 1 / 2 av o c a d o , p i t a n d s k i n r e m o v e d 2 P r i va t e S e l e c t i o n C a m p a r i t o m a t o e s , s l i c e d
Spray a small skillet with non-stick cooking spray. Add the shallot and spinach and cook over medium heat until spinach is wilted. Place in a small bowl and set aside. Spray the pan again. Pour beaten egg whites or egg into the pan and season with salt and black pepper, to taste. Cook
over medium heat until soft-scrambled, about 2 minutes. Mash the avocado with a fork and spread evenly on piece of toast. Top the avocado toast with spinach, scrambled eggs, and tomato slices. Season with salt and pepper, to taste. Serve immediately.
BAKED VEGAN ZUCCHINI FRIES 2 cups plain almond or soy milk 3 tablespoons dijon mustard 2 c u p s Pa n k o b r e a d c r u m b s 1/2 tsp Kosher salt 1/4 tsp black pepper 1/2 tsp garlic powder 1 / 4 t s p c ay e n n e p e p p e r 1/4 cup whole wheat flour 1 lb zucchini, cut into 4-5-inch long sticks, about 1/2-inch wide M a r i n a ra s a u c e f o r s e r v i n g
Start your oven and preheat it to 425, and get a baking sheet for this one. Line it with parchment paper as you’re going to find that it’s going to be best overall. In a large bowl, you want to combine your favorite vegan milk with mustard, and then slowly stir in breadcrumbs, salt, pepper, garlic powder, and cayenne pepper. You want to make sure that all these pieces are in place together. You will find that the combination will be amazing when you do it right.
Get a zip lock bag and add a lot of flower to it. Then take your zucchini sticks and just toss them around in the flour. After that, you will want to bathe them in the breading and try to make sure that it sticks a bit. Then after that, you will want to put them on the baking sheet with a little space. Just repeat this over time and you will fill your sheet. Bake this for 22 minutes max and ensure that they are brown. You will want to use ranch or marinara, I prefer ranch, but that’s up to you.
DESSERTS HERE ARE SOME DELICIOUS D E S S E R T S F O R Y O U TO E N J O Y.
RECIPIES Peanu t Butter Chocolate Chip Cookie Dough Bites Coconut Oil No Bake Cookies Double Chocolate Chip Coconut Cookies Chocolate Banana Bread Coconut Oil Fudge Fudgy Paleo Brownies Chocolate Peanut Butter No -Bake Energy Bites Homemade Twi x Bars Chocolate zucchini muff ins Priscille’s banana chocolate- chip muff ins Swee t-Potato Muff ins
P E A N U T B U T T E R C H O C O L AT E CHIP COOKIE DOUGH BITES 1 1 / 4 c u p s c a n n e d c h i c k p e a s , w e l l - r i n s e d a n d p a tt e d d r y 2 t e a s p o o n s va n i l l a e x t ra c t 1 / 2 c u p + 2 t a b l e s p o o n p e a n u t b u tt e r 1 / 4 c u p h o n e y (o r a g av e o r m a p l e s y r u p) 1 teaspoon baking powder A pinch of salt 1/2 cup chocolate chips
Preheat your oven to 350°F / 175°C. Combine all the ingredients, except for the chocolate chips, in a food processor and process until very smooth. Make sure to scrape the sides and the top to get the little chunks of chickpeas and process again until they’re combined. Put in the chocolate chips and stir it if you can, or pulse it once or twice. The mixture will be very thick and sticky.
With wet hands, form into 1 1/2” balls. Place onto a Silpat or a piece of parchment paper. If you want them to look more like normal cookies, press down slightly on the balls. They don’t do much rising. Bake for about 10 minutes. The dough balls will still be very soft when you take them out of the oven. They will not set like normal cookies.
COCONUT OIL NO BAKE COOKIES 3 1/4 cup oats 1 / 2 c u p G o l d e n B a r r e l C o c o n u t O i l (m e a s u r e d a s l i q u i d ) 1 / 2 c u p p e a n u t b u tt e r o r a l m o n d b u tt e r 1 / 2 c u p c a s h e w m i l k (o r m i l k o f c h o i c e ) 2 c u p s G o l d e n B a r r e l R aw Su g a r 1/4 cup cocoa powder 1/2 tsp salt 1 t s p va n i l l a
Measure out the oats into a bowl and set aside. Place a piece of wax paper on the counter for the cookies once cooked. In a large sauce pan, combine coconut oil, peanut butter, cashew milk, raw sugar, cocoa powder, and salt. Turn heat on medium (no higher) and stir consistently until it comes to a rolling boil. Set the timer for 4 minutes and continual-
ly stir, making sure to scrap the sides and bottom regularly. Once the timer has gone off, remove from heat and add the vanilla. This will cause the mixture to boil. Stir it in quickly. Add the oats and make sure they are all coated. Scoop onto wax paper and let cool before eating.
D O U B L E C H O C O L AT E C H I P COCONUT COOKIES Dr y Ingredients 1 cup unsweetened, shredded coconut 1 ¼ cups gluten-free oat flour ⅓ cup unsweetened cocoa powder ¼ teaspoon baking soda ¼ teaspoon baking powder
¼ teaspoon salt We t I n g r e d i e n t s ¼ cup chocolate chips ¼ cup coconut oil 2 flax eggs (whisk together 2 tablespoons ground flax + 6 tablespoons wa r m wa t e r, l e t s e t for 5 mins)
Preheat oven to 325°F. Line a cookie sheet with parchment paper or greased foil. In a medium bowl, whisk together dry ingredients: coconut, flour, cocoa powder, baking soda, baking powder and salt. Melt the chocolate: In a small saucepan over low heat, add ¼ cup chocolate chips and coconut oil. Stir chocolate chips until just slightly softened and coconut oil is melted. Quickly remove from heat and stir until completely melted and smooth. Set aside. Make the cookie dough: In a large mixing bowl, whisk together melted chocolate mixture, flax eggs, sugar and extract. In thirds,
¾ cup coconut sugar 1 t e a s p o o n va n i l l a e x t ra c t To p p i n g ¾ cup chocolate chips
whisk in dry ingredients. When the dough is harder to mix, use a rubber spatula to fold until well-incorporated. Fold in ¾ cup chocolate chips. Scoop 2 tablespoons of cookie dough into your hand and roll into a ball. Make sure the ball is smooth and round, like a sphere--this will ensure that the cookies bake up nice and round. Place these balls evenly spaced apart on the prepared cookie sheet. Flatten slightly. Bake the cookies: Bake for 8-10 minutes. The cookies are done when they’re slightly soft in the center, but have a firm bottom.
C H O C O L AT E B A N A N A B R E A D 1¼ cups gluten free flour blend* ½ cup unsweetened cocoa powder 1 teaspoon baking soda ½ teaspoon baking powder ½ teaspoon salt 1 cup coconut sugar ⅓ cup coconut oil (measure when solid, then melt it in t h e m i c r o wav e ) 2 ver y ripe bananas 1 t e a s p o o n va n i l l a e x t ra c t 1 teaspoon apple cider vinegar ⅜ c u p wa t e r
Preheat the oven to 350 degrees. Line a loaf pan with parchment paper so that there is an overhang on both sides. Place the dry ingredients in a bowl and whisk together. Place the bananas in a separate bowl and mash with a fork. Add the melted coconut oil, vanilla extract, apple cider vinegar, and water. Stir well.
Pour the wet ingredients over the dry ingredients and stir until combined. Pour the batter into the prepared pan. Bake at 350 degrees for 40-45 minutes, or until a toothpick inserted in the middle comes out clean. Let cool completely in the pan before using the parchment paper to remove the loaf for slicing.
COCONUT OIL FUDGE 1/2 cups melted Golden Barrel Coconut Oil 1/2 cup cacao powder 1 / 2 c u p s m o o t h a l m o n d b u tt e r (o r n u t b u tt e r o f c h o i c e ) 1/4 cup maple syrup 1 / 8 t e a s p o o n s a l t (o p t i o n a l , l e av e o u t i f n u t b u tt e r i s salted)
Line a loaf pan with parchment paper and set aside. In a small pan, combine coconut oil, cacao, almond butter, maple syrup and salt. Heat over medium heat and whisk until smooth. It does not need to boil or come to a certain temperature. As soon as it’s smooth, pour into prepared pan. Place in fridge and let set for ar least 2 hours. Store in fridge or freezer.
F U D GY PA L E O B R O W N I E S 1/2 cup melted coconut oil 1/2 cup cocoa powder 2 oz unsweetened chocolate 3/4 cup honey 2 e g g s , r o o m t e m p e ra t u r e 1 t e a s p o o n va n i l l a 1/4 cup coconut flour 1/2 teaspoon salt 1 t e a s p o o n f a i r t ra d e e s p r e s s o p o w d e r (o p t i o n a l , b u t r e c ommended)
Combine all ingredients in a blender. Blend till combined. Don’t over blend. Heat a non-stick skillet over medium-high heat. Pour about 1/3 cup of batter into the pan. Since it is quite thick, spread/smooth into a circle. Cook for 2-3 minutes on the first side.
When you can easily slide a spatula under, flip. Cook for another 2-3 minutes. Remove from pan. Repeat until all the batter is gone. Top with fruit, hemp seeds, and maple syrup. Enjoy!
C H O C O L AT E P E A N U T B U T T E R N O -B A K E E N E R GY B I T E S 1 c u p (d r y) o a t m e a l ( I u s e d o l d -f a s h i o n e d o a t s , a l t h o u g h u s e gluten-free oats if making this GF) 2/3 cup toasted unsweetened coconut flakes 1 / 2 c u p p e a n u t b u tt e r 1/2 cup ground flax seed 1 / 3 c u p h o n e y o r a g av e n e c t a r 1/4 cup unsweetened cocoa powder 1 t a b l e s p o o n c h i a s e e d s (o p t i o n a l ) 1 t e a s p o o n va n i l l a e x t ra c t
Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and chill in the refrigerator for at least half an hour, to make the mix easier to handle and mold. Once chilled, roll into balls of whatever size you would like. (Mine were about 1� in diameter.) Store in an airtight container and keep refrigerated for up to 1 week. Makes about 20-25 balls. *If the mix seems to dry, add in an extra tablespoon or two of honey or peanut butter. If the mix seems too wet (which may happen if you use natural peanut butter), add extra oatmeal.
HOMEMADE T WIX BARS For the shor tbread crust ⅔ cup coconut flour ¼ teaspoon kosher salt 3 tablespoons pure maple syrup ⅓ cup coconut oil, solid F o r t h e c a ra m e l f i l l i n g ½ c u p c r e a my a l m o n d b u tt e r ⅓ cup pure maple syrup
Preheat the oven to 350ºF. Grease a 14x5” tart pan or 8x8” square pan with coconut oil (I recommend lining the pan with parchment paper as well if your pan doesn’t have a removable bottom). Combine coconut flour and salt in a bowl. Add the maple syrup and stir until fully combined and crumbly. Add the room temperature coconut oil and mix until a large dough ball forms, pressing out any clumps of coconut oil. I used my hands at the end to bring the dough fully together. Press the dough into the prepared pan. Bake for 9-11 minutes, or until golden brown around the edges. Let cool completely.
⅓ cup coconut oil, melted 1 t e a s p o o n va n i l l a e x t ra c t ¼ teaspoon kosher salt For the chocolate topping ¼ cup coconut oil, melted ¼ cup cocoa powder 2 tablespoons maple syrup ½ teaspoon flaky sea salt
For the filling, combine all of the ingredients in a small saucepan and heat until all of the ingredients are melted and throughly combined. Pour over the crust and let cool in the refrigerator until set before topping with chocolate layer. For the chocolate topping, whisk together all of the ingredients and pour over the cooled caramel layer. Smooth evenly and sprinkle with flaky sea salt. Let cool until set. Slice into 1-inch slices, or 16 squares. Keep stored in the refrigerator.
C H O C O L AT E Z U C C H I N I MUFFINS 1 / 2 c u p ( 1 2 8 g ) a l m o n d b u tt e r * 1 ripe medium-sized banana (100 g or 1/2 cup mashed) 1 l a rg e e g g 1 / 4 c u p (8 0 g ) h o n e y 1/4 cup (20 g) unsweetened cocoa powder 2 Tbsp (14 g) ground flaxseed 1 t s p va n i l l a e x t ra c t 1/2 tsp baking soda 1 cup (100 g) zucchini, shredded and squeezed of excess liquid 1 / 4 c u p (6 0 g ) c h o c o l a t e c h i p s , p l u s m o r e f o r s p r i n k l i n g o n t o p
Preheat oven to 375F and prepare a muffin pan by spraying 9 cavities with cooking spray. Set aside. Add all ingredients except for zucchini and chocolate chips to a blender and blend on high until batter is smooth and creamy. Stir in shredded zucchini and chocolate chips by hand. Pour batter into prepared muffin pan, filling
each cavity until it is about ž full. Sprinkle with additional chocolate chips, if desired. Bake for 20 minutes, until the tops of your muffins are set and a toothpick inserted into the middle comes out clean. Allow muffins to cool in pan for ~10 minutes before removing. Store in an air-tight container for up to a week.
PRISCILLE’S BANANA C H O C O L AT E - C H I P M U F F I N S 3/4 c. firmly packed brown sugar 1 / 2 c . b u tt e r, s o f t e n e d 1 1 / 2 c . (3 m e d . ) m a s h e d r i p e b a n a n a s 2 eggs 1 t s p . va n i l l a 1 tsp. baking soda 1/4 tsp. salt 1/2 c. mini chocolate chips 1 c. all-purpose flour 1 c. whole wheat flour
Heat oven to 350 degrees. In large mixer bowl, combine sugar and butter. Beat at medium speed, scraping bowl often, until mixture is creamy (1 to 2 minutes). Add bananas, eggs and vanilla. Continue beating, until well mixed (1 to 2 minutes). By hand, stir in flours, soda and salt just until moistened. Fold in chocolate chips.
S W E E T P OTATO M U F F I N S 3 c u p s o f m a s h e d s w e e t p o t a t o (3 - 4 L A R G E ) 2 cups flour 2 tsp cinnamon 1 tsp baking soda 1/4 tsp baking powder 1/2 tsp salt 1 cup sugar 3/4 cup vegetable oil 3 l a rg e e g g s 1 t s p va n i l l a 1 / 2 c u p g r o u n d f l a x s e e d m e a l (o p t i o n a l )
To prep the sweet potatoes (this can be done a day or so ahead if you want to break up the muffin-making process): Pierce the potatoes with a fork and place on a foil-lined baking sheet. Bake at 400 degrees for approximately 45 minutes, or until the inside is soft when poked with a fork. Remove and let cool. When the potatoes are cool, peel off the skin and mash the sweet potato filling with a fork or masher until any big lumps are gone.
Measure out 3 cups worth of filling. To make the muffins: In a large bowl combine the flour, cinnamon, baking soda, baking powder and salt. In a separate bowl, combine the sugar, oil, eggs, and vanilla. Stir the wet ingredients into the dry ingredients, and then add the sweet potato. Pour into muffin tins/cups. If using flaxseed, sprinkle on top of the muffins. Bake at 325 for approximately 30 minutes.
WITH LOVE, DOMITILLE