Delicious Vegan Egg (Chickpea) Salad Sandwiches

I’m sure you’re wondering how on earth one can make vegan egg salad without eggs. It’s actually a straightforward and delicious vegan hack that will save you from all of that harmful cholesterol found in eggs. This quick and easy recipe is kid-approved and free from nuts making it a great lunch option for school as it can easily be tucked into a wrap, sandwich, or pita pocket! My kids go crazy for it! We go through so much of it in fact that I’ve taken to buying flats of chickpeas to keep up with the demand.

What’s even more exciting is that this recipe is totally free from gluten for those who have dietary restrictions, and it’s bursting with so much flavour you won’t miss traditional egg salad ever again!

I’d love to hear in the comments how this recipe worked out for you!

Natasha x

Vegan Egg (Chickpea) Salad

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Ingredients

  • 2 Cans of Chickpeas
  • 1 Celery Stick
  • 1/3 Cup Vegan Mayo
  • 2 Tbsp Old Style Mustard
  • 1/2 Tsp Onion Powder
  • 1/4 Tsp Turmeric
  • 1/4 Tsp Black Salt
  • 1/4 Tsp Salt

Method

  • Place all ingredients into a food processor and mix until desired consistency is reached
  • Serve on bread with mustard, and top with paprika and fresh basil

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Creamy Vegan Broccoli Cheeze Soup

If you’re a vegan then one of the things you may really miss from your pre-vegan days is Broccoli Cheddar soup, but fear not, you can still have your soup and eat it too! My whole foods Creamy Vegan Broccoli Cheeze soup will make your tummy smile with fond memories but this time its free from any harm to animals…. not to mention harmful cholesterol!

Being completely oil free this recipe is ultra healthy and with the addition of nutritional yeast you will get your fill of B vitamins while still enjoying this creamy comfort food! I suggest serving it with a thick slice of my Vegan Irish Soda Bread for an extra helping of happiness!

Enjoy Natasha xoxo

Creamy Vegan Broccoli Cheeze Soup

Vegan          Oil Free          Gluten Free           Prep Time: 15 mins               Cook Time: 35 mins

Ingredients

  • 1 Large Onion Chopped
  • 1 Large Garlic Clove Minced
  • 5 Cups Chopped Broccoli
  • 5 Cups Chopped Potato
  • 1 Cup Chopped Carrot
  • 7 Cups Vegetable Broth
  • 1/2 Cup Nutritional Yeast
  • 1 Tsp Turmeric
  • 2 Tsp Sea Salt

Method

  • In a large pot add just enough water to cover the base and cook Chopped Onion and Minced Garlic until Onion is translucent.
  • Add Broccoli, Potato, and Carrot and cook for ten minutes, add more water if needed to base of pot.
  • Add Veggie Broth, Nutritional Yeast, Turmeric, and Sea Salt and bring to a boil then reduce heat to simmer for 25 minutes.
  • With a hand blender puree the soup until smooth and creamy.
  • Serve with a nice think slice of my Vegan Irish Soda Bread!
  • Enjoy!

 

Cheezy Broccoli Asparagus Sun Dried Tomato Vegan Quiche

When I was young I was never much of an egg fan so when I went vegan I didn’t really miss them… except in the case of a nice quiche. Unfortunately quiche is quite heavy on cholesterol and not the best choice if you’re trying to eat healthier. But fear not! My Cheezy Broccoli Asparagus Sun Dried Tomato Vegan Quiche ( wow that was a mouth fun… or it will be when you try out this recipe, I crack myself up LOL) is free from harmful cholesterol and full or protein due to the chickpea flour! Now that is a pretty darn good trade I think!

One quick note to those of you new to using chickpea flour, it is a wonderful and versatile ingredient but has the tendency to dry out a little as it cools so my recommendation to you if you plan to re-heat this quiche is to sprinkle a little water over the quiche before you reheat to add moisture back in. Either way it will still taste great but that is just a little chickpea flour pro tip for you!

Enjoy! Natasha xoxo

Cheezy Broccoli Asparagus Sun Dried Tomato Vegan Quiche

Vegan         Gluten Free        Sugar Free        Prep Time: 15 minutes      Bake at 475 for 30 minutes

Serves 8 (155 Cal per serving)

Ingredients

  • 2 Tbsp Grape Seed Oil
  • 1 Cup Broccoli Chopped
  • 1 1/2  Cup Asparagus Chopped
  • 1 Small Red Onion Diced
  • 1 Large Garlic Clove Crushed
  • 3 Tbsp Sun Dried Tomatoes Chopped
  • 2 1/2 Cups Chickpea Flour
  • 3 Cups Water
  • 1/4 Cup Nutritional Yeast
  • 1 Tsp Turmeric
  • 1/2 Tsp Paprika
  • 1 Tsp Black Salt
  • 1 Tsp Sea Salt
  • 1/4 Tsp Ground Black Pepper

Method

  • Pre-heat oven to 475
  • In a large cast iron pan fry Onion, Broccoli, and Asparagus in Oil on medium for 2 minutes
  • Add Garlic and Sun Dried Tomatoes and fry on low for 5- 10 minutes
  • As veggies are frying mix remaining ingredients in a mixing bowl, whisk until smooth.
  • Pour batter over veggies and stir
  • Place cast iron pan into the oven for 30 minutes
  • Pierce with a toothpick, if toothpick comes out clean then quiche is ready
  • Allow to cool for 15 minutes before serving
  • Enjoy!

Garden Vegetable Salad Wraps with a Tahini Maple Tamari Dressing

I was busy as a bee in my garden today and discovered so many beautiful early treats! Gorgeous heirloom radishes, lush arugula, a cucumber, and a  few beets! I just knew a garden fresh lunch was in order so I pulled out some rice wraps and an avocado and started to play!

Once finished, the kids and I had made the most beautiful garden wraps with the treasures found in our own garden! I just had to share this recipe because it was delicious and will absolutely be added to my list of party appies or quick lunches!

Fresh, gluten free, and vegan this quick meal is both delicious as well as healthy!! 3 wraps are under 150 calories! You really can’t go wrong with this guilt free snack!

Natasha xoxo

Garden Vegetable Salad Wraps

Vegan        Gluten Free          Oil Free        Sugar Free           Prep time: 10 minutes

Ingredients per wrap:

  • 1 Rice Wrap
  • 3 slices roasted beet
  • 2-3 slices of Avocado
  • 4 slices of cucumber
  • 4-5 slices of Radish
  • 2-3 Arugula leaves

Method:

  • Soak rice wrap until its soft and rollable
  • layer vegetables in a row in the centre of the wrap
  • Fold the rice wrap ends over the foot of each veggie layer, then roll the wrap from the side securely.
  • Let sit for two minutes for wrap to seal
  • Can be placed in refrigerator for 24 hours
  • Serve with dipping sauce

Tahini Maple Tamari Dressing

Ingredients:

  • 1/2 Cup Tahini
  • 1/2 Cup Water
  • 1 Tbsp Sesame Oil
  • 2 Tbsp Tamari (or Soy Sauce)
  • 2 Tbsp Rice Vinegar
  • 2 Tbsp Maple Syrup
  • 1 Clove Garlic, minced
  • 1/4 tsp Paprika

Method

  • Mix all ingredients until smooth and creamy
  • Refrigerate for up to two weeks

 

Zesty Raw Mac and Cheeze with Zucchini Noodles

On January 1st of 2018 I made the decision to go raw vegan for 30 days. I expected this to be a major challenge, that I would be hungry all the time, and suffer cravings. All of those worries could not have been further from what I ended up experiencing during my month raw.

I felt energized, my skin looked amazing, and I had a blast inventing new raw recipes ! Today as I was cleaning out my junk drawer (we all have one!) in the kitchen I discovered the Mac and Cheeze recipe I created during my experimenting with raw foods! I just had to share it with you because it is so so good!!

I made this beautiful dish for mine and the kids lunch today and was about to take photos when I discovered my daughter took the good camera to school for a project! ACK!!!! WHY!!!!!….. Anyway, I’ve since recovered from the fact that I had to use my iPhone for these photos #firstworldproblems LOL!

Anyway!! I hope you love this recipe as much as I do, my kids go crazy for this dinner!

Natasha xoxo

Raw Vegan Zesty Mac and Cheeze with Zucchini Noodles

Vegan         Gluten Free           Raw           Sugar Free           Oil Free           Prep Time 7 mins

Ingredients

  • 1/2 Cup Raw Cashew Pieces
  • 1 Cup Water
  • 1/2 Cup of Raw Corn
  • 2 Tbsp Bell Pepper (I used Red)
  • 1 Tbsp Sun Dried Tomato (Softened in warm water for 10 mins)
  • 1/2 Tsp Paprika
  • 1/2 Tsp Turmeric
  • 1 Tsp Brown Rice Miso
  • 1 Tbsp Red Onion
  • 1/4 Small Garlic Clove
  • 1/2 Tsp Himalayan Pink Salt
  • 1 Medium Zucchini

Method

  • Toss everything in a high-speed blender and blend until smooth and creamy.
  • Spiralize Zucchini and place into large bowl
  • Evenly coat Zucchini Noodles with Zesty Cheezy Sauce
  • Serve right away!
  • Enjoy 🙂

 

Hearty Coconut Walnut Granola Cereal

I’m pretty sure I’ve mentioned in the past that I’m just not a breakfast person, but on those morning when I need to start my day right I always turn to my delicious Hearty Coconut Walnut Granola Cereal.

As little as a half a cup of this nutrient rich cereal is more than enough to fill me and is often almost too much for the kids, meaning that this cereal goes a little further than most.  With a warm cinnamon and maple flavour mixed with the walnuts this breakfast can feel more like a dessert!

Completely kids approved by all six of my children, this quick and easy breakfast is a busy parents best friend. The cost of a nice granola can be extremely high, often leaving it an option that is off the table for many families. What most people don’t realize is that homemade granola cereal is actually quite simple and will save a ton of cash! Not to mention it’s free from any preserving chemicals.

I’d love to hear in the comments what you thought of this recipe, what would you like to see more of?

Natasha xoxo

Hearty Coconut Walnut Granola Cereal

Vegan         Oil Free       Gluten Free (if using gluten free oats)        Refined Sugar Free

Prep Time 7 Minutes               Cook Time 45 Minutes at 350F

Ingredients

  • 6 Cups Rolled Oats (use gluten free oats if you want a gluten free version)
  • 1 Cup Shredded Coconut
  • 2 Cups Chopped Walnut
  • 1 Cup Maple Syrup
  • 1 Cup Water
  • 1 Tbsp Cinnamon
  • 1 Tsp Ginger
  • Dash of Sea Salt

Method

  • In a large bowl, mix all dry ingredients together until spices are evenly disbursed.
  • In a large liquid measuring cup mix the Maple Syrup and Water.
  • Gently pour the liquid mixture over the dry mixture and stir until all everything is moist and evenly coated.
  • Line a roasting pan with parchment paper (Woohoo! I found a use for my old roasting pan since going vegan!)
  • Pour cereal into roasting pan and evenly spread across the base of the pan.
  • Bake at 350 for 25 minutes, then remove from oven to stir cereal.
  • Bake for another 10 minutes and again remove and stir, this process helps ensure all cereal is evenly baked and golden brown.
  • Bake for a final 10 minutes.

Raspberry Maca Cheeze Cake over a Cacao Pecan Crust

In the spirit of Mothers Day I decided to mix two of my favourite things! Raspberries and chocolate! I always try to out do myself every year with my Mothers Day cake, and I know my beautiful Mother appreciates it!

I’ve always been more for the rich decadent flavours while my Mum loves the light and fruity so since we are both mothers and should be celebrated I decided we would both get a little of what we love!

As with all of my cashew based cakes this recipe is quick and easy and requires no cooking! So if you’re reading this men, you too can dazzle you Mother, Wife, special someone, or well, anyone really!

Enjoy Natasha xoxo

Raspberry Maca Cheeze Cake over a Cacao Pecan Crust

The Cacao Pecan Crust

Ingredients

  • 1 Cup Raw Pecans
  • 1/8 Cup Cacao Powder
  • 6 Medjool Dates
  • 1/4 Cup Water

Method

  • Toss all ingredients into a food processor
  • Process until dough ball forms
  • Press into the base of an 8″ spring form cake pan

Raspberry Maca Cheeze Cake Filling

Ingredients

  • 1 1/2 Cups Raw Cashew Pieces
  • 1 1/4 Cups Dairy Free Milk
  • 1/4 Cup Coconut Oil
  • 1/3 Cup Maple Syrup
  • 2 Tsp Maca Powder
  • 1/4 Tsp Sea Salt
  • 1 1/2 Tbsp Apple Cider Vinegar
  • 1 1/2 Cup Fresh or Frozen (thawed) Raspberries

Method

  • Add all ingredients into a high-speed blender
  • Blend until smooth an creamy
  • Pour over Pecan Cacao Crust and tap to remove any bubbles
  • Place in freezer or fridge for at least an hour to set
  • Garnish with fruit and flowers

 

 

 

Basic Tofu Scramble

There are so many complicated tofu scramble recipes on the internet these days but very few base recipes. With that in mind, one of the best things about cooking is the opportunity to be creative! With my base tofu scramble recipe the sky is the limit, you can take it South and make a beautiful zesty Mexican scramble, or East if you add a little curry powder for a rich Indian flair.

No matter your taste, there are so many options available when making a tofu scramble. So I encourage you to take the base and make it special, I’d love to hear about the creations you come up with!

My scramble today is just the base recipe topped with heirloom tomatoes, asparagus, sea salt flakes, pepper, almond feta, and sprouts!

A quick note about black salt, for me this is an essential ingredient in a tofu scramble as it gives a true egg flavour, I encourage you to try it!

Enjoy 🙂

Natasha xoxo

Basic Tofu Scramble

Vegan              Gluten Free    Oil Free      Serves 4-6     Prep and cook time 20 minutes

Ingredients

  • 1 Block of Firm Organic Tofu
  • 1/4 Cup Water (or 1 Tbsp of oil)
  • 1 Medium Shallot
  • 1 Large Garlic Clove
  • 1/2 Tsp Turmeric
  • 3/4 Tsp Black Salt

 

Method

  • In a frying pan cook Onions and Garlic in Water until Onions are soft and translucent, you can use oil over water for more flavour if you like.
  • Add Turmeric and Black Salt, mix and evenly Coat onion and Garlic mixture
  • Crumble tofu into small pieces and coat with spices and veg
  • Add more water if drying out or starting to stick to pan
  • Add any additional spices or veggies of choice
  • Cook on medium/ low until tofu has absorbed most of the liquid
  • Serve and garnish with veggies, spices, vegan cheese
  • Enjoy!

 

Dark Chocolate Oatmeal

On those mornings when I am not in the mood to battle picky children, my go to breakfast is always Chocolate Oatmeal! Yes it’s a sneaky Mom hack, but it works! The kids are always bouncing in their seats as I prepare this dish truly thinking they are getting a treat rather than a decent breakfast.

Now don’t get me wrong, this isn’t an every day breakfast in our house as it does have a reasonable amount of maple syrup, but I do feel good about the nutrient rich Cacao Powder and the benefits of Oats so all in all it isn’t too bad 😉

Not only just a favourite with the kids, adults love it too! Try garnishing with dates and sea salt flakes for a salted caramel version!

Natasha xoxo

Dark Chocolate Oatmeal

Gluten Free Vegan                  Serves 6               Cook Time 7-10 Minutes

Ingredients

  • 2 Cups Rolled Oats (I used Gluten Free)
  • 4 Cups Water
  • 1/4 Cup Maple Syrup
  • 1/3 Cup Cacao Powder
  • 1/8 Tsp Sea Salt

Method

  • Combine Oats and Water in a large pot, bring to a boil and reduce heat to medium / low
  • Add Cacao powder, maple syrup, and sea salt, stir well until cacao powder dissolves
  • Cook for 7 – 10 minutes, until water is absorbed by oats and desired consistency is reached
  • Garnish with fruit, seeds, nuts, cocoa nibs, coconut, dates, or sea salt.

 

Moroccan Spiced Lentils

In a push to try and be as conscious of healthy eating as possible, I have been focusing my families dinners around the whole foods plant based lifestyle. Whole foods eating is free from anything processed and that includes oils and sugar, sounds like a challenge? Well, it wasn’t as bad as I thought and what resulted was delicious as a bonus.

I love a good cooking challenge so taking away a few common ingredients can certainly throw a wrench into dinner unless you know a few hacks!

  1. You can avoid oil completely and cook your onions and garlic in water, who knew?
  2. Did you know cinnamon is naturally sweet and can give your dish a hint of sweetness when you are craving a sugar fix?
  3. Combining tomatoes with cinnamon only brings out the sweetness of the tomato and creates a lovely ethnic flavour.

I was so pleased I wrote down this recipe when I created it because all six of my children loved it and asked for seconds! If you’re a parent you’ll appreciate a dinner that gets approval from all of the kids. Someone always has a complaint, but not this time!

I’d love to hear some of your whole food plant based hacks in the comments!

Natasha xoxo

Moroccan Spiced Lentils

Whole Foods Plant Based                Serves 6              Prep time: 10 minutes      Cook time: 30 minutes

Oil Free        Vegan      Gluten Free       Sugar Free

Ingredients

  • 1 Medium Red Onion
  • 2 Garlic Cloves Crushed
  • 1/4 Cup of Water (for cooking the onion and garlic in)
  • 1Tsp Paprika
  • 1/2 Tsp Cumin
  • 1/2 Tsp Ginger
  • 1 Tsp Cinnamon
  • 1 Tsp Sea Salt
  • 2 Tsp Salted Lemon Skins (optional, often used in Moroccan cooking)
  • 1 Can Diced Tomatoes (Large size, 796 ml)
  • 1 1/2 Cup Red Lentils
  • 1 1/2 Cup Water

Method

  • Dice onion and crush garlic.
  • Add 1/4 Cup water to pot with garlic and onion, cook on medium / high heat until onions are clear in colour.
  • Add Spices and salt and mix.
  • Add diced tomatoes, red lentils, and water. Stir.
  • Bring to a boil, then reduce heat to simmer and cook for 30 minutes until the lentils have absorbed the water.
  • Serve over jasmine rice and garnish with lemon and dill.
  • Enjoy!