Blueberry Banana Bark

This recipe is fast, simple, delicious, and most importantly super healthy! It's only three ingredients which is amazing these days (busy busy busy). I found this recipe here, and I am so happy I found it! These days making food and general activities have been very exhausting so I am super happy when I find simple recipes like these. Anyways, go make this recipe right now and tell me what you think! 

Ingredients:

• 2 frozen bananas (freeze overnight)
• 1/2 tsp vanilla extract
• 1 1/2 cup blueberries

Steps:

• Blend the frozen bananas and vanilla in a food processor
• Stir in blueberries
• Spread onto parchment paper
• Place into freezer for at least 4 hours
• Eat directly from the freezer

Enjoy! Let me know what you think!

Chocolate Coconut Oatmeal Bars

     Alright friends I'm going to go ahead and say this isn't the healthiest thing I have ever made... but it's freaking delicious! If you're trying to watch your calories, well, I don't know what to tell you because you're going to want to eat the entire thing. Enjoy!

Ingredients:

• 1 cup peanut butter
• 1/2 cup honey (or agave)
• 1/2 cup coconut oil
• 2 cups oats
• 1 cup shredded unsweetened coconut
• 1/2 cup chopped pecans
• 1 1/4 cup dark chocolate chips or cacao nibs
• 1 tsp vanilla 

Steps:

• Melt the peanut butter, honey, and coconut oil over low heat on the stove.
• Remove from heat when melted and add in all the remaining ingredients.
• Mix together until the chocolate melts.
• Pour into an 8x8 pan and refrigerate until hardened.

Enjoy and try not to eat the whole thing in one sitting! 

Banana Oatmeal Chocolate Chip Cookie

Ingredients:

• 1 banana
• 1 cup oats
• 4 tbsp chocolate chips
• 2 tbsp vanilla

Steps:

• Preheat oven to 350
• Mix all ingredients together in a bowl
• Separate into 6 cookies and place on parchment paper
• Bake for about 6 minutes
• Enjoy!

Nutritional Facts: Per serving

Calories: 133

Carbohydrates: 22

Fat: 4

Protein: 3

Sugar: 9

Fiber: 3

Raw Vegan Carrot Cake & Cashew Frosting

LOVE THESE! Perfect for fall (or anytime really) and they are soooo yummy! The frosting is definitely different but it goes really well together! I will be making these over and over again!

Carrot Cake:

• 1 cup raw walnuts
• 1 cup medjool dates
• 2 or 2 1/2 cups grated carrot
• 1 tsp cinnamon
• 1 tsp pumpkin pie spice
• 3/4 cup raisins

Cashew Frosting

• 1 cup cashews (soaked for at least an hour)
• 1/3 cup agave
• 1 tsp lemon juice
• enough water to create a frosting texture 

Steps:

• Blend all carrot cake ingredients together in a food processor
• Press ingredients into loaf tins (or muffin or a pan)
• Place in fridge
• Put all cashew frosting ingredients into a food processor and then place on top of cake
• I made 6 cakes in little loaf pans!

Nutritional Facts: (Makes 6)

Per Serving:

Calories: 431

Fat: 22.1 g

Protein: 7.5 g

Carbohydrates: 39 g

Fiber: 4.3 g

ENJOY!!!!

Raw Creamy Cashew Dip

     DO NOT MAKE THIS DIP. YOU WILL AUTOMATICALLY BECOME A DIP CONNOISSEUR AND NOTHING ELSE WILL COMPARE. Just kidding. I just really, really, like this dip. I love this recipe because it is raw vegan, and gives those who do not eat dairy a great option for a creamy dip! I will definitely be making this over and over again!

It goes perfect with veggies, and i'm sure it would taste great in wraps too!

Yep, i'm in love.

Ingredients:

• 3/4 cup cashews
• 1/3 cup water
• 4 tsp lemon juice
• 2 tsp apple cider vinegar 
• 1/2 tsp minced garlic
• 1 tbsp avocado oil (or olive)
• 1/2 tsp dried onion flakes
• 1/4 tsp sea salt
• 2 drops agave or honey
• 1/2 tsp dried dill
• 1/4 tsp dried oregano 
• 1/4 tsp dried basil

Steps:

• Blend all the ingredients together in a food processor, let sit for a few minutes to allow the flavors to blend!
• ENJOY!

Vegan Spaghetti Sauce

Ingredients:

• 1 onion, chopped
• 1 medium carrot, grated
• 2 tbsp avocado oil
• 1/2 tbsp minced garlic
• 28 oz low sodium diced tomatoes
• 1 tsp oregano
• 1 1/2 tbsp basil
• 1/2 tbsp organic no salt seasoning (from costco)
• organic tomato paste (398 mLs from costco)
• 2 tbsp agave

Steps:

• In a large frying pan on medium-low heat, fry the carrots and onion in avocado oil for about 5 minutes.
• Add in the remainder of the ingredients.
• Lower the heat to low and let all the ingredients simmer until thickened, about 30 minutes.
• I used quinoa macaroni for the spaghetti, but quinoa would work great! 

ENJOY!!!

Raw Vegan Twix Bars

This recipe is adapted from @healthy_bodyspiritmind on instagram. Im posting the recipe for those without instagram! :)

Ingredients:

FUDGE BASE:

• 1/2 cup raw walnuts
• 1/2 cup raw pecans
• 1/4 cup raw cocoa powder
• 2 tbsp raw agave 
• 1/2 tsp vanilla extract
• **Put all base ingredients into a food processor and blend until a dough is formed. Line the bottom of a 8x8 pan with the dough, and place in the freezer**

COOKIE:

• 1 cup raw almonds 
• 1 tbsp melted coconut oil
• 1 and 1/2 tbsp raw agave
• 1/2 tsp vanilla extract
• **Place cookie ingredients in a food processor and blend until a dough is formed. Remove the pan with the base from the freezer and layer the cookie on top. Place back in freezer when this step is done**

CARMEL FILLING:

• 25 medjool dates (soft)
• 2 tbsp melted coconut oil
• 1 tbsp almond butter
• 1 tbsp almond milk
• **Place all filling ingredients in a food processor and blend until it's smooth. First I blend all the dates, and I add the rest of the ingredients and blend.When it's smooth, run the knife under water to make it easier to spread over the cookie layer, then place back in freezer**

CHOCOLATE COATING:

• 3 tbsp agave
• 6 tbsp cocoa powder
• 3 tbsp melted coconut oil
• **When the filling is hardened, place the chocolate layer on top. Make sure you melt the coconut oil, it makes a big difference. Place in freezer for at least 4 hours and then cut into squares**

* If you want the chocolate to be thinner than what I made, you simply need to follow a 1:2:1 ratio between agave, cocoa powder, and coconut oil. For example, you could do 2 tbsp agave, 4 tbsp cocoa powder, and 2 tbsp coconut oil.

ENJOY!!!! THESE ARE SO YUMMY!!!

Raw Vegan Chocolate Coconut Balls

Ingredients:

• 1 cup unsweetened shredded coconut
• 4 tbsp organic coconut oil
• 2 tbsp honey or agave
• 2 tbsp water
• 3 tsp coconut flour
• 1/2 tsp vanilla extract
• pinch sea salt
• 1/2 cup chocolate chips
• 2 tbsp raw cocoa

Steps: 

• Mix all ingredients together and let them blend together for about 10 minutes
• Roll into balls and freeze for at least 20 minutes

Notes: These are great and versatile! You can leave the cocoa powder out and exchange the chocolate chips for other things like dried blueberries, dates, and many other things! You can also use lemon extract or others in place of vanilla!

ENJOY!

Vegan Black Bean Brownies

Ingredients:

• 1 can black beans
• 1 tsp baking powder
• 1 tsp baking soda
• 1/3 cup almond butter
• 1/3 cup honey*
• 1/3 cup avocado oil**
• chocolate chips
• 2 tbsp raw cocoa powder

* you can substitute with agave

* sub with coconut oil, I find this makes it cook more fully and less gooey

Steps:

• Preheat oven at 350
• Blend ingredients in a food processor except the chocolate chips, add those in after you are done blending
• Line a glass container with parchment paper, or spray with organic coconut oil cooking spray
• Bake for 35 minutes

Nutritional Info (makes 12)

Per serving:

Calories: 172

Fat: 10.5 g

Sodium: 256 gm

Carbs: 16.9 g

Protein: 3.8 g

ENJOY!!! I LOVE THESE!!!! 

Vegan Quinoa Soup

Ingredients:

• 2 tbsp avocado oil
• 1 cup chopped onion
• 3 bay leaves
• 1/2 tsp sea salt
• 1 tsp black pepper
• 2 tsp garlic powder
• 1/2 tsp ground coriander 
• 3-4 chopped carrots
• 1 chopped parsnip
• 1 32 oz carton vegetable broth
• 2 cups water
• 2/3 cup quinoa
• 1 14 oz can diced tomatoes, or fresh chopped tomatoes

Steps:

• Place oil in a large stockpot and heat over medium heat, and add onion
• Add all remaining ingredients and bring to a boil, then reduce heat and simmer for 1 hour, stirring occasionally
• Serve hot

Nutritional Information (makes 6 servings)

Per 1 serving:

Calories: 119

Fat: 5.1 g

Sodium: 362.2 mg

Carbs: 15.6 g

Protein: 2.7 g

Enjoy! 

Spicy Roasted Chickpeas

Ingredients:

• I can chickpeas, about 19 fl oz (I prefer dried chickpeas I prepare on my own)
• 1 tbsp avocado oil
• 1/4 tsp sea salt
• 1/2 tsp cumin
• 1/2 tsp chili powder
• 1/2 tsp cayenne **you can use any spices you like

Steps:

• Preheat oven to 420
• Rinse and dry chickpeas
• In a bowl add oil, sea salt, and spices
• Add the dried chickpeas and mix in bowl
• Place on parchment paper and pop in oven for about 20-25 minutes 

Nutritional Info: (for the whole recipe)

Calories: 621

Fat: 24 g

Cholesterol: 0

Sodium: 1085 mg

Carbs: 81 g

Protein: 22.5

ENJOY!! :)

Vegan Protein Shake

Ingredients:

• 1 cup vanilla almond milk
• 1/2 cup coconut water
• 1 banana
• 1 tsp chia seeds
• 1 tbsp flax seeds 
• 1 scoop vanilla protein powder (I use vegan pea protein from vitacost)

Steps:

• Blend all ingredients together in a blender, and enjoy!

Nutritional Info:

Calories: 393

Fat: 9.1 g

Carbs: 56.2 g

Protein: 29.5 g

Enjoy!!! :)

Seasoned Veggies

This right here is my favourite meal, and I eat it at least once a day, either for lunch or dinner. Bell peppers are crunchy and tangy, and the tomatoes give it a perfect amount of sweetness! These are all members of the nightshade family, and they go perfect together. 

Ingredients:

• 2 bell peppers (I make this will all different colour combinations!)
• Handful of tomatoes
• Italian Seasoning
• Organic no salt seasoning (You can get this at Costco)
• Avocado oil
• Optional: Cajun
• (really you can make this with any seasoning you like!)

Steps:

• Chop the peppers into strips and cut the tomatoes in halves.
• Mix together with seasonings and oil
• Cook at 400 until cooked to your liking.

Side note: The only oil I cook at this high of temperature is virgin avocado oil. Olive and canola have lower burning points and should not be cooked at high temperatures as they become carcinogenic! 

Enjoy!

Chocolate Strawberry Banana Ice Cream Smoothie

ICE CREAM! Well, sort of. Frozen bananas are the perfect choice to create an enjoyable cold treat! I've ended up just doubling the chocolate part for at least a good 5 days in a row. Bananas are complex carbs which will help you feel fuller for longer, which can especially be difficult in a vegan, or raw vegan diet. 

Ingredients:
Chocolate Layer:

• 1 frozen banana
• 1 tbsp cocoa powder
• 1/3 cup almond milk (vanilla)
• 1 medjool dates

Strawberry Layer:

• 1 frozen banana
• 1 cup frozen strawberries
• 3/4 cup almond milk (vanilla)
• 1 dates

Steps

• Blend the layers separately, then layer. The first time I made this I did not freeze the bananas long enough, they were basically just cold bananas. Make sure you freeze the bananas, it will make a huge difference!!

Serves: 1

Calories: 483

Fat: 5g

Carbs: 113

Fibre: 16g

Protein: 7g

Enjoy!! :)

Avocado Quinoa

This recipe is super delicious and easy! The fam jam loves it and Gavin doesn't even like avocado all too much. So, if you already like avocado, then you will love this recipe!

Recipe

Ingredients:

• 3/4 cup quinoa
• 1 avocado
• Garlic powder to taste
• Salt and pepper to taste if desired

Steps:

• Cook quinoa as you would typically.
• Once quinoa is cooked, add in mashed or blended avocado.
• Add in a dash of garlic powder, and salt and pepper to taste.
• Mix it all together and serve warm

Makes 4 servings

Per 1 serving

Calories: 208

Fat: 9.5 g 

Saturated Fat: 0

Cholesterol: 0

Carbs: 26.8 g

Protein: 4.8 g

Enjoy!

Easter Baking

     Hi everyone! I hope you all had a great Easter. This is my first Easter since I have taken junk food out of my diet.... so needless to say I definitely had to be creative when coming up with some treats! I found a few recipes on other blogs, and created one myself, and played with them a bit so they suited my dietary needs. Here are three sweet recipes that are perfect for anytime of the year. :)

Chocolate Cupcakes

     I have to say that this recipe could still use some playing around with.... but the icing is on point! The cupcake is really sticky and is hard to get off the cupcake cup. So, I suppose the alternative would be to just cook them in a pan without the cup, possibly in coconut oil. The icing recipe I used is from Elena's Pantry. First I tried to create one using vegan butter, that is not happening again. Ever again. So here it is!

Chocolate Cupcake

Ingredients:

• 1/4 cup cocoa powder
• 1 1/2 cup gluten-free flour
• 1/2 tsp xanthan gum
• 1 1/2 cup sugar (use here what you wish, I used cup-for-cup stevia, and used 1/2 cup)
• 1 1/2 tsp baking soda
• 3/4 tsp baking powder
• 3/4 tsp salt
• 2 large eggs
• 3/4 cup warm water
• 3/4 cup vanilla almond milk
• 3 tbsp oil (I used coconut oil)
• 1 tsp vanilla extract

Steps:

• Preheat oven to 350 and line muffin tin.
• Combine dry ingredients, then add wet and mix well.
• Add in cupcake cups and bake for about 20 minutes.
• This makes around 20, depending on size.

Coconut Cream Icing

Ingredients:

• 1 cup whole fat coconut milk
• 1/2 cup agave nectar
• 1/2 cup honey
• pinch sea salt
• 5 tsp arrowroot powder
• 1 tbsp water
• 1 1/4 cup coconut oil

Steps:

• In a medium saucepan, heat coconut milk, agave, honey, and salt for 10 minutes.
• In a bowl, combine arrowroot and water to form a paste.
• Pour arrowroot mixture into saucepan.
• Mix with hand blender, and bring to a bowl, briefly.
• Remove pot from heat and add in coconut oil.
• Place mixture in freezer for 35 minutes, or until it has formed a solid white substance.
• Remove from freezer and blend again.
• Spread over cupcakes.

Raw Vegan Coconut Balls

     I love these! These are from Organic Olivia, who pretty much makes my all time favorite recipes. Please check out her blog for the recipe, here!

Avocado and Lime Tarts

     I also found this recipe online! They are so good! The only difference is that I made them in muffin tins, so they are smaller than the originals. For the filling I also used 1 and a half of the recipe so I had more, but stuck to the regular base. Please check out the recipe, here! 

I hope that you guys will try these out! Enjoy!! :)

Protein Power Balls

     Hi everyone! There are quite a few recipes out there for protein balls, and this is mine! Some days I have a difficult time balancing my macronutrients, and this is a perfect way to get more protein! These are both crunchy and sweet and all around delicious.

Recipe

Ingredients:

• 1/2 cup almond butter
• 1/2 cup peanut butter
• 1 scoop protein powder (I used pea protein)
• 1 ripe banana, mashed
• 3/4 cup oats or quinoa flakes
• 2 tbsp seeds of choice (I used pepitas)

Steps:

• Combine all ingredients in a bowl.
• Shape into 24 balls.
• Refrigerate for at least an hour before serving.

*Note: You can use all almond butter or all peanut butter instead of half and half

Makes 12 servings of 2.

Per 2 balls:

Calories: 171

Fat: 12 g

Saturated Fat: 2 g

Carbohydrate: 11 g

Fibre: 2 g

Protein: 8 g

Enjoy!!

Cream of Broccoli Soup & Mediterranean Arugula Salad

     Arugula is a nutrient rich vegetable that is high in antioxidants, Vitamin C, Vitamin A, and Vitamin K. It is a good source of minerals such as iron, calcium, potassium, manganese, and phosphorus. Coupled with Broccoli Soup, this meal is easy, healthy, and great for bone health and the immune system! This recipe is gluten free, dairy free, and vegetarian.

Recipe

Cream of Broccoli Soup

Ingredients:

• 2 tbsp avocado oil (or olive oil)
• 1 clove garlic, chopped
• 1 small onion, chopped
• 1-1/2 lb fresh broccoli
• 1 tsp sea salt
• 1/4 tsp pepper
• 2 cups almond milk
• 2 cups low-sodium chicken stock or vegetable stock

Steps:

• In a large stockpot, heat oil over medium heat and saute onion and garlic until onion is translucent.
• Chop broccoli and rinse.
• Add stock, pepper, sea salt and broccoli and bring to a boil.
• Reduce heat and simmer for approximately 30 minutes, or until broccoli is tender.
• Let soup cool until lukewarm, the place in blender or food processor and blend until it forms a puree.
• Add almond milk, and heat soup over medium heat, stirring constantly.
• Serve hot.
• Optional: If you prefer chunks of broccoli in your soup, take out about a cup or broccoli one it has simmered for 30 minutes. Add it back in chopped when you add the milk.

Serves 4
Calories: 190
Fat: 8 g
Saturated Fat: 1.5 g
Carbohydrate: 22 g
Protein: 11 g
Fibre: 5 g
Sodium: 367 mg
Cholesterol: 5 mg

Mediterranean Arugula Salad

Ingredients:

• 2 tbsp olive oil
• 1 tbsp water
• 1/2 tsp dried oregano
• black pepper, to taste
• 1 tsp garlic powder
• 1 tsp honey
• 5 cups arugula lettuce
• 1 15 oz can chickpeas (garbanzo beans)
• 1 7 oz jar red peppers, drained, roasted
• 2 chopped roma tomatoes

Steps:

• In a large bowl, mix together olive oil, water, oregano, pepper, garlic, and honey
• Add arugula and gently toss.
• Add in chickpeas, and tomato
• Optional: Personally I do not eat lemon, however you can add a 1/4 cup fresh lemon juice if you would like.

Serves: 4
Calories: 209
Fat: 9 g
Saturated Fat: 1 g
Carbohydrate: 27 g
Protein: 7 g
Fibre: 6 g
Sodium: 608 mg
Cholesterol: 0 mg

Enjoy!

Cauliflower Fried Rice

     Eating gluten free and dairy free may seem like you can never enjoy your favourite "unhealthy" type foods again, but that is simply not true! You just have to find a way to change them to suit your needs. Which is what I did here. I LOVE fried rice but had not given it a thought after I changed my eating habits until I was inspired by healthier fried rice recipes, like the ones here, and here. I chose to go with using cauliflower, rather than rice. Enjoy!

Recipe

Ingredients:

• 1 head cauliflower
• 2 tbsp avocado oil (or olive oil)
• 2 eggs
• 1 small onion
• 1 carrot, chopped
• 1 portobello mushroom
• 2 cups broccoli
• 1 1/2 cup snap peas
• 1-2 cloves garlic (adjust to taste)
• 1 inch ginger, grated
• 1/4 cup soy sauce
• 1/4 cup water

Steps:

• In a food processor or with a grater, chop cauliflower into “rice” sized pieces. 
• In a bowl, lightly beat the eggs. 
• In a skillet, heat 1 tbsp oil over medium heat. Scramble eggs until they are almost done, then remove and put into a bowl, and set aside.
• Wipe out skillet and add remaining tbsp of oil over medium heat.
• Add onions and carrots and cook until onion is translucent and carrots are softened.
• Add in mushroom and broccoli and cook, stirring frequently, for about 5 minutes.
• Stir in cauliflower, peas, garlic, and ginger.
• Turn heat to medium high, and add soy sauce and water. Cook, stirring constantly for another 3-5 minutes.
• Add in scrambled eggs and cook for another minute.
• Remove from heat and serve.

Serves 4
Calories: 309
Fat: 15.2 g
Saturated Fat: 2.6 g
Carbohydrate: 34.7 g
Protein: 15.2 g
Fibre: 11.4 g
Sodium: 303.5 g
Cholesterol: 161.2 g

Enjoy!