Cinnamon Spiced Vegan Banana Bread

Most banana bread recipes are packed full of sugar so it’s more like having a slice of cake for breakfast. Not the breakfast of champions we encourage 🙁 But don’t worry, we have your back!  This Vegan Banana Bread recipe is a great alternative for those who have a dairy allergy or love banana bread but want a guilt free alternative. Great served warm!


Cinnamon Spiced Vegan Banana Bread (12 servings):

1 1/2 cups overripe mashed bananas (about 3 large, 4 medium)
1/4 cup honey
1/3 cup almond milk
1 tsp apple cider vinegar
1 tsp vanilla extract
2 cups flour (or gluten free combinations work here too)
1 tsp baking soda
1/2 tsp salt
2 tsp cinnamon
1/2 tsp nutmeg
Chopped nuts such as walnuts or dried fruit (optional)

1) Preheat oven to 350 F and lightly grease a loaf pan.

2) Combine and mix wet ingredients in a large bowl.

3) Combine and mix dry ingredients in a medium bowl.

4) Add dry ingredients to the wet ingredients and mix only until combined (don’t over mix). If adding any nuts or dried fruit, mix in now.

5) Bake for approx 60 minutes or until a toothpick inserted in the middle comes out clean.

6) Cool thoroughly on a baking rack before slicing and enjoy!


Calories-115
Fat-2.2
Carbs-27.2
Protein-2.9
Fibre-1.6
Sugar-9.2

Vegan Black Bean Burgers with Tahini Drizzle

I’ve always wanted to try to come up with a good black bean burger recipe that’s not dry/crumbly, that’s full of flavour and fulfills the burger craving for Vegan/Vegetarian clients. Well I think we’ve done it but you be the judge! 

Vegan Black Bean Burgers with Tahini Drizzle (makes 6 patties, toppings not included in macros):

Burger Patties:

1.5 tbsp ground flaxseed + 4.5 tablespoons water
2 tsp coconut oil
1 small red onion, finely diced
4 cloves garlic, minced
1 large carrot, shredded
2.75 cups black beans, cooked/drained or if canned, drained
1/2 cup oat flour (ground up oats)
1.5 tsp cumin
1 tsp garlic powder
1.5 tsp chilli powder
1/2 tsp paprika
½ tsp salt
Freshly ground black pepper

Tahini Drizzle:

3 tablespoons tahini
2 cloves garlic, minced
3/4 tbsp fresh lemon juice
3 tsp warm water (or more depending on desired consistency of your drizzle)
⅛ teaspoon salt

1) Combine the flax meal and water and let sit in the fridge for 5 mins to congeal slightly. Then put 1 tsp coconut oil in a saute pan over medium heat and saute the onion, garlic and carrot until softened (about 5-8mins). Set aside. 

2) Combine the oat flour (if you only have oats grind them in a food processor) and put in a mixing bowl with all your spices, salt and pepper. Add in the carrot/onion mixture and toss to combine. Pulse up the black beans in a food processor until combined, slightly smooth but a few chunky bits remain then add this into your mixing bowl. Using your hands, combine all ingredients, taste for seasoning then form into 6 patties. Put on a plate and refrigerate for 10mins covered. 

3) While burgers firm up mix all ingredients for the drizzle in a bowl and set aside. When ready to cook the burgers, heat remaining 1 tsp of coconut oil over medium high heat and then cook the burgers for about 5 mins/side or until nicely browned on both sides and heated through. Serve with sliced avocado, tomato, red onion, and a fresh side salad for a nice balanced Vegan friendly dinner 🙂

Macronutrient Breakdown (per patty with 1/6 of tahini sauce):

Calories-184

Fat-7g

Carbohydrates-29g

Protein-10g

Vegan Carrot Cake Loaf

I don’t know about you but I LOVE a good Carrot Cake. But we can’t justify a slice every day so that’s where we come in! This quick and easy Vegan Carrot Cake Loaf recipe was adapted from the Oh She Glows cookbook and is perfect when you’re feeling that sugar craving, need a mid morning snack or looking for a dessert substitute for mid week. We just changed a few things to make it lower in sugar and a slice is even better with a little peanut butter on top if you ask us 😉

Vegan Carrot Cake Loaf (makes 10 slices):

1.5 cups grated carrot
1 tbsp ground flax

3/4 cup unsweetened almond milk
1/3 cup pure maple syrup (if you aren’t going vegan you can use honey here but macros will change slightly)
1/3 cup coconut oil
1.5 tsp pure vanilla extract
1/2 tsp apple cider vinegar
1.5 cups all purpose flour
2 tsp ground cinnamon
1/2 tsp ground ginger
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp kosher salt
1/4 cup walnuts, chopped

1) Preheat oven to 350F and line a loaf pan with parchment. In a medium bowl, mix together the grated carrot, ground flax, pure maple syrup, almond milk, oil, vanilla, vinegar, and lemon zest. Set aside for at least two minutes while you gather the dry ingredients.

2) In another large sized bowl, whisk together the flour, cinnamon, ginger, baking powder & soda, and salt. Pour the wet ingredients over the dry ingredients and stir until just combined. Fold in the chopped walnuts. 

3) Pour into prepared pan and bake at 350F for 45 minutes or until a toothpick comes out clean. Cool for 10 minutes in the pan, and then transfer the loaf to a wire rack to cool completely. Cut into 10 slices and store in the fridge if you want to preserve the loaf over a week long period (will be fine out of the fridge but won’t last as long 🙂

Macronutrient Breakdown (per slice):

Calories-192

Fat-10g

Carbohydrates-23g

Protein-3g

Sugar-8g

Vegan Fried Rice

So at this point I’m impressed that Jon has lasted so long on the Meat Free diet! Last night we spoke about it and he said he definitely misses meat but that this has all been possible because I’m making meals that are full of flavour and interesting. Let’s be honest, tofu tastes like nothing and can be rubbery. But give it a chance! It’s all about the flavours you add 🙂

Vegan Fried Rice (serves 6):

4 cloves garlic, minced
100g chopped green onion (about 1 cup)
120g finely diced carrot (about 1 cup)

100g finely diced zucchini (about 1 cup)

100g frozen/fresh green peas (about 1 cup)

2 packages extra firm Organic GMO free tofu cut into cubes

1 cup uncooked Jasmine rice (rinsed well)
1 tbsp light soy sauce (sodium reduced if possible)

Sauce:

2 tbsp maple syrup
4 tbsp light soy sauce (sodium reduced if possible)

1 1/2 tbsp all natural peanut butter

1 tbsp Sambal Oelek (chili paste)

1) Set the oven to 400 degrees and line a baking sheet with parchment paper. Cut the tofu into cubes and dry between sheets of paper towel until less moist. Place on the baking sheet and bake about 20 mins or until starting to go golden brown. Meanwhile, mix together all sauce ingredients with a whisk and set aside. Once the tofu is done, take out and put it into the bowl with the sauce to marinate for 5 mins. Then take the tofu out of the sauce mixture and set aside for additional cooking.

2) Cook the rice in 2 cups of boiling water for about 15 mins or until almost fully cooked. Set aside off the heat, uncovered. 

3) In a wok, cook the tofu (saving the sauce for later) over medium high heat for about 5 mins or until browned and crisp on the outside. Then put on a plate so you can cook the vegetables.

4) Cook the vegetables (green onion, garlic, peas, carrots, zucchini) in the same wok over medium high heat for 5-7 mins or until tender adding in 1 tbsp soy sauce during cooking. Then add the rice and reserved sauce back into the wok, tossing together. Add the tofu back in, do a final toss and then serve!

Macronutrient Breakdown (per serving):

Calories-376

Fat-13g

Carbohydrates-44g

Protein-22g

Winter Quinoa Salad

Winter isn’t necessarily a time where we think about salad. But we are sure this easy to whip up Quinoa salad will be a winner on your dinner table. Top with chicken, Tofu, Shrimp or even Salmon for a delicious lunch, dinner or midday snack!

Winter Quinoa Salad (makes 6 servings):

2 cups diced butternut squash
1 tsp olive oil
1.5 cups dry quinoa (cooked as per directions on package and then cooled to room temperature)
1/4 cup dried cranberries
1/4 cup green onions, chopped
1/2 cup parsley (fresh), chopped
1/2 cup mint (fresh), chopped

2 cups finely chopped kale

Dressing:
2 tbsp olive oil
2 tbsp lemon juice
1 tbsp maple syrup
1 tbsp balsamic vinegar
1 tsp dijon mustard
1/2 tsp grated orange zest
salt and pepper to taste

1) Make sure your quinoa is cooked and cooled. Prepare the squash by roasting in an oven safe casserole dish or tray tossed in 1 tsp olive oil for approx 20-30 mins at 400 degrees or until cooked but not too soft/mushy. Put the quinoa, squash and all other salad ingredients into a large bowl and toss to combine. 

2) Whisk all dressing ingredients in a bowl then pour over the salad. Toss to coat then store in the fridge for at least 2 hours before serving to absorb all the flavours of the dressing. Then top with a protein of choice and enjoy!

Macronutrient Breakdown (per serving):

Calories-282

Fat-8g

Carbohydrates-46g

Protein-6g

Coconut Curry Rice

Normally I just whip up plain rice when we have it as a side dish but I decided to get a little fancy with this coconut and curry infused version. Great with roasted chicken or salmon on top or with some thai seasoned shrimp and a side of greens. You can use flavoured coconut milk like what we did, normal or even lite to spice up your side dish for tonight!

Coconut Curry Rice (makes 6 servings):

1 tsp coconut oil
1 cup chopped onions
1 tbsp grated fresh ginger
2 tsp diced garlic

1 tsp curry powder
1 can coconut milk (we used Cha’s Organic Lemongrass and Ginger)
1.5 cups jasmine rice, rinsed
1/2 cup chopped fresh cilantro
salt and pepper to taste

1) Put coconut oil into a medium sauce pan and saute the onions over medium heat, stirring until softened (about 3 mins). Then add in the ginger, garlic and rice and toss for about 1 min. 

2) Pour coconut milk into a large measuring cup, then fill with water up to the 3 cup mark. Add the curry powder to the liquid then pour this over the rice and stir to combine. Bring to a boil then turn the heat to a simmer and cook covered for about 12 mins or until cooked to your preferred tenderness. Season with salt and pepper and add in the chopped cilantro. Serve and enjoy every bite!

Macronutrient Breakdown (per serving):

Calories-286

Fat-13g

Carbohydrate-37g

Protein-3g

Chocolate peanut butter cups

We all have sweet cravings and those of you trying to stick to a keto diet may find it hard to not cave and grab a cookie or sweet sugary treat. Thanks to Kylee (our PiYO instructor and great friend) we now have a great alternative dessert or snack that can fill that sweet void and conquer cravings while staying on track. Think healthy peanut butter cups you can have every day…need we say more?! We didn’t add any stevia to ours but for a sweeter version of these feel free to add some liquid or powdered stevia (we prefer the taste of powdered and buy ours at New Age downtown…where ever you get it just make sure it’s pure Stevia!)

1 cup cocoa powder 

1 cup all natural peanut butter (or raw nut butter of choice)

1 cup coconut oil

1) Melt all ingredients in a pot until combined. Spoon 1 tablespoon portions into muffin cups and then put in the fridge to set. Enjoy once they are solid and store in the fridge to keep them from melting/softening. 

Macronutrient Breakdown (per serving=1 cup):

Calories-69

Fat-8g

Carbohydrates-2g (net carbs-1g)

Protein-1g

Sugar-NONE!