Lemon Date Chia Pudding

Recipe by Megan Stulberg

Pudding has quickly become one of my favourite snacks to make! I buy chia pudding pods on-the-go a lot, but making it at home instead means bigger portions and more flavour choices.

This recipe is vegan (obviously) as well as gluten-free, raw, no-bake and refined sugar-free. Soaked chia seeds are amazing for digestion! Learn more about the benefits of chia seeds here.

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Ingredients…

  • 1 lemon, juiced
  • 2 cups unsweetened almond milk
  • 1/2 cup medjool dates, pitted
  • 1/2 cup black chia seeds
  • 2 tbsp maple syrup
  • Handful of blackberries, for garnish

Directions…

  1. Using a high-speed blender, chop dates until finely processed.
  2. Mix chia seeds and almond milk together in a large bowl. Add dates, lemon juice and maple syrup.
  3. Let pudding sit in refrigerator overnight.
  4. Remove pudding from fridge once thick. Top with fresh fruit of your choice. Serve chilled.

Makes four servings (or one really big serving, if you’re me).

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Recipe: Fresh Veggie Rice Paper Wraps

By contributors Megan Stulberg and Alexandra Courts

Want a quick, easy and healthy way to combine all of your favourite ingredients into one meal? Wrap ’em up in rice papers!

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Ingredients…

  • 1 250g package tempeh
  • 1/2 package rice paper sheets
  • 1 medium zucchini
  • 1 medium cucumber
  • 1 large carrot
  • 1 bunch alfalfa sprouts
  • 1 bunch kale
  • 1 bunch chives

Directions…

  1. Wash and dry all vegetables thoroughly, then slice into thin pieces. Set aside.
  2. Slice tempeh into thin pieces or larger chunks if desired.
  3. Heat a dash of coconut oil in a pan over medium heat. Once it sizzles, place tempeh strips into pan and season with salt, pepper, and herbs of your choice. Flip tempeh regularly until both sides are golden brown. Remove from heat and set aside.
  4. To prepare the rice paper sheets, fill a large bowl with warm water. Individually soak each sheet until malleable. Lay the sheet flat on a kitchen towel or cutting board. Line up all ingredients on centre of sheet.
  5. To wrap, fold both sides in and then fold down the top. From the bottom, roll up to the top and seal the wrap securely. A touch of water can be added if necessary.
  6. Repeat steps 4-5 for each wrap. Serve with your favourite dip — we used plum sauce! Enjoy.

Yields 6 rolls (2-3 servings).

Recipe: Healthy “Refried Beans”

Post by Aine Davis

If you follow us on Instagram (which you should!) then you know that we post photos of Mexican dishes on a regular basis. What can we say? Vegan girls loooove guacamole.

After spending the summer in Mexico a few years ago, I fell in love with how fresh and flavourful their food is. In my opinion, there’s nothing better than sinking your teeth into a warm corn tortilla stuffed with creamy refried beans. Instead of recreating this dish with canned refried beans that are loaded with sodium, saturated fats and unpronounceable ingredients, try out this much healthier version from scratch:

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Ingredients…

  • 1.5 cups re-hydrated black beans (Follow your pressure cooker’s instructions. If you don’t have a pressure cooker, use this alternative)
  • 1 cup Spanish onion, finely chopped
  • 3 cloves of garlic, minced
  • 2 chipotle peppers, finely chopped
  • 3 limes, juiced
  • zest of one lime
  • 4 tbsp water, as needed
  • 1 tbsp olive oil
  • 1 tbsp coconut oil (For frying)
  • Salt and pepper, to taste

Directions…

  1. On medium, heat coconut oil in large pan. Add garlic and onions, then fry until golden.
  2. Remove garlic and onion from heat and place in blender or food processor. Add black beans, pepper, lime, lemon, water, olive oil, and seasoning.
  3. Process until smooth. If consistency is thicker than desired, add additional tablespoons of water and continue blending.

Serve the beans with warm corn tortillas, green onions, avocado, hot sauce and additional vegetables. ¡Buen provecho!

Black Bean and Quinoa Burger with Purple Sweet Potato Fries: vegan, gf, sugar-free, oil-free

By Alexandra Courts

Summer is here! It’s time to fire up the grill and invite your friends over for a backyard feast. Store-bought veggie patties (as most fake meat products do) often contain gluten. By using whole foods and spending a bit of extra time in the kitchen, you can make a tasty plant-based version of the BBQ’d classic.

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BLACK BEAN AND QUINOA PATTY:

Patty Ingredients…

  • 1 standard can of black beans, rinsed and drained
  • 1/4 cup quinoa, rinsed until water runs clear
  • 1/4 cup red pepper, finely chopped
  • 1/2 cup gluten-free flour
  • 1/2 cup gluten-free vegetable broth (can substitute for water)
  • 1/2 cup mushrooms, finely chopped
  • 1 clove of garlic, finely chopped
  • 1 tsp cumin powder
  • 1/2 tsp salt

Additional Ingredients…

  • 1 package gluten-free hamburger buns
  • 1 large avocado, sliced
  • Handful of fresh spinach or lettuce
  • Ketchup, mustard, onions, pickles, whatever you want!

Directions…

  1. Bring pot of water to a boil. Cook quinoa covered on low heat for 12-15 minutes.
  2. Drain and rinse black beans, then mash beans with fork thoroughly.
  3. Combine cooked quinoa and black beans in large bowl.
  4. Add mushrooms, red pepper, flour, garlic, cumin and salt to mixture. Mix ingredients together until incorporated.
  5. With hands, form mixture into round patties.
  6. Using a lightly greased pan, cook each patty individually for 5 minutes on each side until lightly browned. If preferred, cook on barbecue instead for a smoky taste.
  7. Lightly toast hamburger buns, then serve with desired toppings.

Makes 4 servings.

PURPLE SWEET POTATO FRIES:

Fries Ingredients…

  • 4 purple yams, washed
  • 2 tsp cumin
  • 1/2 tsp salt

Directions…

  1. Preheat oven to 420F.
  2. Cut unpeeled potatoes into thin rectangular pieces. Spread out evenly on baking pan lined with parchment paper. Sprinkle cumin and salt overtop.
  3. Bake for 25 minutes until lightly browned. Flip fries halfway through baking time.

Makes 4 servings.