Thursday, May 29, 2014

Sweet Potato Black Bean Stew - Vegan

Love this hearty vegetarian dish! 

2 cups sweet potatoes peeled and chopped into cubes
2 tbsp. olive oil
1 onion chopped
2 cloves garlic minced
1 bell pepper chopped
1 (15 oz.) can black beans rinsed
2 large handfuls of baby spinach
1 tbsp. lime juice
1 tsp. chili powder
1 tsp. ground cumin
1/2 tsp. of salt
1 cup tomato sauce (see recipe below)

Tomato Sauce:
2 tbsp. olive oil
4 tsp. chili powder
1 tsp. garlic powder
1 tsp. ground cumin
1/2 tsp. onion powder
1/4 tsp. cayenne pepper
1 cup tomato paste
1 cup vegetable broth
salt to taste

Simmer all ingredients in a pot until all ingredients are combined.  Use leftovers as pizza sauce, pasta sauce, etc.

Stew Instructions:
Place sweet potatoes in a medium saucepan with water.  Bring to a boil then simmer until potatoes are soft.

In a large skillet, heat the oil over medium heat.  Add the onion and garlic and sauté for about 5 minutes.  Add the bell pepper, spinach and beans.  Add spices and salt.  Once the spinach has wilted add cooked sweet potatoes and tomato sauce.  Add lime juice and serve.

Adapted from:

Wednesday, May 14, 2014

Rice Crispy Treats - Take I and Take II

Rice Crispy Squares are a classic treat.  The only problem is the traditional recipe is full of sugar and lacks any sign of nutrients.  And don't get me started on marshmallows....those white puffy things somehow classed as "food" are most often made with gelatin which, by the way all of you vegans/vegetarians, typically comes from pork skins, pork and cattle bones or split cattle hides.  Not to mention corn syrup, artificial flavour and artificial colour.

The two versions below are sugar free, marshmallow free, gluten free, vegan and taste amazing!

Rice Crispy Treats - Take I


1 1/4 cup brown rice syrup
3/4 cup almond butter
2 tbsp. coconut oil
2 tsp. vanilla
6 cups crispy brown rice cereal


Place crispy brown rice cereal in a bowl and set aside.  In a small pot stir all other ingredients over low heat until smooth and blended.  Pour the mixture into the bowl of rice cereal and mix with a silicone spatula until all the cereal is coated and starts to stick.  Press mixture into a greased 9x13 pan and refrigerate for an hour before cutting into squares.  Can be stored in our out of the fridge.

Adapted from


Rice Crispy Treats - Take II


4 cups crispy rice cereal
2/3 cup raisins
1/3 cup dried cranberries
1/3 cup chocolate chips (or carob chips)
1/2 cup finely chopped walnuts or almonds
1/2 cup sunflower seeds
1/2 cup pumpkin seeds

1 cup almond butter
1 cup brown rice syrup
2 tsp. vanilla

Lightly oil 9x13 pan.  In a bowl, mix all dry ingredients.  In a small saucepan over low heat combine almond butter, brown rice syrup and vanilla.  Heat until smooth and bubbly.  Remove from heat and pour over dry cereal mixture. Mix with a silicone spatula until all of the dry ingredients are coated.  Press mixture into pan and refrigerate for 1 hour before cutting into squares.

Banana Chocolate Chip Muffins - Vegan, Gluten Free

These muffins are a favorite among the kids in my neighbourhood as an after school snack. They are also great as a quick breakfast on the run. 


Wet Ingredients
2 medium ripe bananas
235 ml almond milk (vanilla or unsweetened)
1/4 cup maple syrup
1 tsp vanilla extract
1/4 cup coconut oil

Dry Ingredients
2 cups quinoa flour (if you tolerate gluten, spelt flour works great too but you'll need to reduce the amount of almond milk by about 2 Tbsp)
6 Tbps coconut sugar
2 tsp baking powder
1.5 tsp cinnamon
1/2 tsp baking soda
1/2 cup chopped walnuts (optional)
1/2 cup chocolate chips


Mix all wet ingredients in blender until smooth.  Mix all dry ingredients in bowl.  Pour wet mixture into dry and mix well. Fill greased muffin tins.  Bake at 350 degrees for 25 minutes.  Let cool for at least 10 minutes.