Serves 6


INGREDIENTS

• 4 tbsp fish roe (avoid the pink colored kind, it should be very small, light beige)
• 1 small red onion, grated
• 1 cup extra-virgin olive oil
• 1 lemon, juiced
• 1/4 cup water (optional)

DIRECTIONS
​

• STEP 1. In a food processor, add the fish roe, grated onion and blend for 30 seconds.
• STEP 2. Slowly start to add 1/2 of the olive oil and continue blending. Then slowly add the lemon juice and continue blending for 30-60 seconds. The consistency should be like  velvety hummus
• STEP 3. Slowly continue to add the rest of the olive oil while the motor is running. If the mixture is too thick, loosen it by adding some of the water.
• STEP 4. Refrigerate the dip for at least an hour. This will allow it to get even thicker. It can be added to the freezer for 30 minutes if you are in a rush.
• STEP 5. Serve with pita or bread and top with Kalamata olives.

Serves 6

Ingredients

• 150g baby spinach
• 1/2 leek, green part only, chopped
• 1 cup Greek  or goat's / sheep yogurt
• 1 tsp baking soda
• 1 tsp baking powder
• 2 eggs
• 1/2 cup feta cheese
• 1/2 cup cottage cheese  or ricotta cheese or unsalted anari crumbled 
• 1 tbsp extra-virgin olive
• 2 cups almond flour
• 1/4 cup ground flaxseeds
• 1/2 tsp dry oregano
• 1/2 tsp black pepper
• 1/4 tsp turmeric
• 1/4 tsp chili flakes

Directions

• Add the spinach, leek, Greek yogurt, baking soda and baking powder to a food processor. Blend until smooth.
• In a large bowl, whisk the eggs and add the spinach mixture, feta and cottage cheese, olive oil, almond flour, flaxseeds, oregano, black pepper, turmeric and chili flakes. Mix until well combined.
• Preheat oven to 400 F or 200 C. Line a bread pan with parchment paper and lightly grease with olive oil cooking spray. Pour the spinach mixture into the bread pan and spread evenly. Bake for 45-50 minutes. Let it cool for 10 minutes before slicing.

Recipe Compliments and Adapted from: 
​https://healthywithnedi.com/gluten-free-spinach-bread/

Here's a delicious way to eat your beans! A black bean brownie cookie with a date-sweetened creamy filling.

INGREDIENTS  
Cookies

• ½ cup dates, pitted
• 1½ cup cooked black beans (or 1-15 oz BPA-free, salt-free can- drained & rinsed)
• ½ cup oats
• 2 tablespoons unsweetened cocoa powder
• ¼ cup raw nut or seed butter
• 2 teaspoons vanilla extract

Filling

• 2 tablespoons date syrup
• 2 tablespoons raw nut or seed butter
• unsweetened soy milk or water, if needed
• unsweetened cocoa powder, if needed

INSTRUCTIONS 

• Preheat oven to 395F.
• Fill a 1 cup measuring cup halfway with dates and add just enough boiling water to cover. Let dates soak for about 10 minutes, while preparing the rest of the ingredients.
• Place black beans, oats, cocoa powder, peanut butter, and vanilla in a food processor. Add the dates along with the soaking water and process until smooth, and there aren't big chunks of dates.
• Using a spoon, divide the batter into 12-24 cookies on a baking sheet lined with a silicon mat or baking paper.
• Bake for 10 minutes, then remove and let them cool on a cooling rack.
• For the filling, combine equal parts nut butter and date syrup - about 2 tablespoons of each. The consistency of nut butter can vary, so if the filling is too thick, add a tiny dash of soymilk and if it's too runny add a little bit of cocoa powder.
• Sandwich the cookies together using the filling and enjoy!

Recipe Compliments Nutrition Facts:  
​https://nutritionfacts.org/recipe/brownie-sandwich-cookies/

PREP TIME 10 mins    COOK TIME 35 mins   TOTAL TIME 45 mins   
CUISINE: Mexican

SERVINGS   4

Ingredients  

For the Tacos:

• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• 1/4 teaspoon garlic powder
• 1/4 teaspoon onion powder
• 1 teaspoon sea salt
• 1 tablespoon fresh lime juice
• 1 tablespoon olive oil
• 1 tablespoon water
• 1 (15 oz) can chickpeas, drained and rinsed
• 1 small head cauliflower washed and cut into bite-size florets
• Corn tortillas
• 1 cup finely chopped red cabbage
• 1 jalapeño sliced, seeds removed
• 1 large avocado seed removed and diced
• Chopped cilantro

For the Lime Crema:

• 1 cup plain Greek yogurt or sour cream
• 1/8 cup fresh lime juice
• 1/4 cup chopped cilantro
• Salt and pepper to taste

Instructions 

• Preheat oven to 400 degrees. In a medium bowl, whisk together chili powder, garlic powder, onion powder, cumin, salt, lime juice, olive oil, and water. Stir in chickpeas and cauliflower florets. Place seasoned chickpeas and cauliflower on a greased baking sheet. Roast for 30-35 minutes, stirring occasionally during cooking, until chickpeas are slightly crispy and cauliflower is tender. Remove from oven and set aside.

 

• To make the lime crema, place the Greek yogurt or sour cream in a small bowl. Add fresh lime juice and cilantro. Stir well. Season with salt and pepper, to taste.

 

• Take a corn tortilla and place roasted cauliflower and chickpeas on top. Top with red cabbage, jalapeño slices, avocado, and cilantro. Drizzle lime crema over the tacos and serve!

​

• Note-you can make the tacos vegan by using vegan sour cream or yogurt to make the lime crema or you can omit it...but it's really good:)

Recipe Compliments:  ​https://www.twopeasandtheirpod.com/wprm_print/recipe/39972

These oatmeal cookie dough bites are a perfect bite sized treat for your sweet tooth.
Simple to make and only require minimal ingredients.

Servings: 12 cookie bites 
​
Ingredients

• 1 cup rolled oats
• 1/2 cup cashews
• 1 teaspoon vanilla extract
• 1 teaspoon cinnamon
• 1/2 cup (packed full) pitted dates
• 1/4 cup raisins (optional)
• 1-5 teaspoons of water, as needed

Instructions

1.  In a food processor, add the oats, cashews (or hemp seeds), and cinnamon. Process until oats and cashews are a coarse flour.
2. Add the dates to the food processor. Process the ingredients together.
3. Add the vanilla and pulse together. If the dough is not sticking together, add 1-5 teaspoons of water (start with 1 and add more as needed). Continue to process until the dough starts to form a ball or at least sticks together when pinched.
4. Spread the dough out and sprinkle the raisins on top. Fold the dough together until the raisins are well incorporated into the mixture.
5. Roll the dough into 12-15 small balls. Place the bites into a large glass container. Enjoy as is, or transfer to the fridge or the freezer to allow it to set.

Notes: 
Variations: Omit the raisins for a cinnamon oatmeal bite. Swap the 1/2 cup dates with 1/2 cup raisins. Use 1/2 cup hemp seeds in place of the 1/2 cup of cashews.

​
Recipe Compliments Nutrition Facts : Author: Kristina, our Director of Nutrition and Social Media 

INGREDIENTS

• 110 grams (3/4 cup) chickpea flour (besan/gram flour)
• 25 grams (1/4 cup) cocoa powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon vanilla powder (or 1 teaspoon extract)
• 1/4 teaspoon sea salt
• 80 grams (1/3 cup) coconut oil, melted
• 80 ml (1/3 cup) maple syrup or honey
• 1 large egg
• 100 grams (1/2 cup) dark chocolate, chopped

 
INSTRUCTIONS

1. Preheat the oven to 180C (350F) and line a large baking sheet with parchment paper.
2. In a large bowl, whisk together the flour, cocoa, baking soda, vanilla, and salt.
3. In another dish, whisk the coconut oil and maple syrup, then add the egg and whisk again until fully combined.
4. Stir the coconut oil mixture into the flour mixture, mixing until no streaks of flour remains. Stir in the chocolate to evenly incorporate.
5. Scoop the dough, around 2 tablespoons per cookie, onto the baking sheet. Flatten each cookie slightly with your palm (wet your hands to prevent sticking).
6. Bake for 8-10 minutes or until the tops are cracked and the edges are just firmed. Don't over-bake.
7. Cool the cookies for ten minutes on the pan before removing and cooling completely on a rack. They'll keep in an airtight container for at least three days and freeze well.

Nutrition Information:  Yield:   9   Serving Size:   1
Amount Per Serving:  Calories: 198  Total Fat: 12g  Saturated Fat: 8g Trans Fat: 0g
Unsaturated Fat: 2gCholesterol: 21mgSodium: 145mgCarbohydrates: 19gFiber: 2gSugar: 13gProtein: 5gThis data is provided by a calculator and is a rough estimation of the nutritional information in this recipe.

© Alexandra Daum   Cuisine: American / Category: Cookies and Bars
https://www.occasionallyeggs.com/double-chocolate-cookies/

For this tasty gluten free crackers recipe, all you need is hummus and oats!

Chickpeas are one of my favourite pulses, loaded with vitamins, high in protein and fibre.. I've actually written an article on the benefits of chickpeas which you can read more about here. 

Cook Time 40 mins   Calories 284   Author Alyssia Sheikh

​Ingredients

• 1 cup hummus
• ⅔ cup oats ground to flour
• sesame seeds
• coarse sea salt

For Homemade Hummus:

• 1 can chickpeas drained & rinsed, save 1 Tbsp chickpea water to add to dough
• 1-2 cloves garlic
• ½ tsp salt
• 2-4 Tbsp olive oil

Instructions

• Preheat oven to 350°F (180°C).
• If making your own hummus, first drain and rinse chickpeas, saving 1 Tbsp of the chickpea water to add to your dough later.
• In a food processor, add chickpeas, garlic, salt, and olive oil. Blend until smooth.
• Transfer hummus to a large mixing bowl. Add flour and mix to combine, forming a dough ball.
• Place dough on a flat surface, lined with parchment. Put another piece of parchment on top and use a rolling pin to flatten out dough (¼ inch thick or less).
• Cut dough into circles. (I used a 2¼-inch round cookie cutter, you could also use the rim of a glass.) Re-roll leftover dough and continue to cut out cracker shapes until dough is used up.
• Place cut dough shapes on a baking sheet, lined with parchment and lightly sprayed.
• Prick the center of each cracker with a fork so they bake evenly.
• Sprinkle on sesame seeds and press down gently with hands. Sprinkle on salt.
• Bake 30-40 minutes, until golden.
• Allow to cool on a wire rack.
• Yields ~50 gluten free crackers.

Serving: 10 crackers 
                                 Calories: 284kcal | Carbohydrates: 27g | Protein: 8g | Fat: 15g | Fiber: 8g | Sugar: 1g

Recipe Compliments: Farah Shammas - 40 Delicious Vegan Recipes 

Ingredients: 

3 Tbsp. of olive oil 
2 Medium carrots, julienned
2 Medium zucchini, julienned 
2 Parsnips, julienned
1 Large sweet potato, peeled and julienned 
1 Turnip, peeled and julienned 
Handful green beans, remove the ends 
5 Medium button mushrooms sliced
1 Large onion, sliced 
2 Large cloves of garlic, chopped 
1 Large cauliflower, chopped 
1 Tsp. cinnamon 
1 Tsp. Thyme 
1/2 tsp Himalayan salt 
Ground black pepper to taste 

1) Sauté vegetables in olive oil 
2) Boil the cauliflower separately for about ten minutes, drain water and mash in a blender adding a pinch of salt and pepper.
3) Put the vegetables in a Pyrex and add spices / herbs
4) Pour the cauliflower mash on top
5) Bake in the oven at 180degrees Celcius for 20 minutes. 

Note : If you want to avoid using olive oil, you can saute the vegetables in a little white wine or vegetable stock. 

If some of the vegetables are not in season, get creative and pack in your locally grown favourites. It's a beautiful pie, both for the eyes and the stomach, to be enjoyed at any time of the year. 

This salad is the ideal raw meal filler that you are looking for if you want something to hold you through to the next meal. It's packed with protein and nutrients, and it is as filling as it is  satisfying. 

Adapted - Recipe Compliments: Farah Shammas - 40 Delicious Vegan recipes 

Ingredients: 

1 Cup wild rice (or another whole grain of choice e.g. quinoa) 
1 Small bunch of chopped Swiss chard or baby spinach 
2 Tbsp. Chia seeds 
2 Tbsp. Sunflower seeds 
1 Tbsp. Goji Berries 
1/2 Cup firm tofu cut into cubes 
1 Large grated carrot 
2 Sliced button mushrooms 

Dressing: 

1 Tbsp. ground flaxseeds 
1 Tbsp. peanut butter 
2 Tbsp rice vinegar 
2 Tbsp. light soya sauce 
1 Tbsp agave syrup
1 Tbsp sesame oil 
1 Tbsp. of grated fresh ginger
1 Grated clove of garlic 
4 Tbsp. of Coconut Milk 

Method: 

1) Ensure to mix the dressing well. My favourite hack is to use a cleaned small glass jar. 
2) Simply put all the salad dressing ingredients inside and shake really well. 
3) Then you can immediately pour the dressing on top of your base, or even store it in the fridge until it's needed (remember to shake again before using if it has sat for a while). 

Note: You can lightly sauté the tofu in some olive oil if you want to have a firmer texture and even enjoy this warm in the salad. 

Ingredients: 

150g chuck steak or shin of beef, cut into chunks
150g  new baby potatoes, quartered
1 small onion, peeled and chopped 
1 large carrot, peeled and cut into chunks
300ml beef stock 
2 tsp tomato puree 
1 tsp of Worcestershire sauce 
1/2 tsp paprika
2 tsp plain flour 
1 bay leaf 
Black pepper 
1 Tbsp Olive Oil

1.  Preheat the oven to 165C , 325F or Gas mark 3. 
2.  Heat a heavy based pan suitable for the oven (if you don't have one, you can transfer the ingredients to a casserole dish just before going into the oven), add the olive oil , chopped onion, carrot and potatoes. 
3.  Add the plain flour and stir until everything is evenly coated. Add the beef stock, tomato puree, paprika, Worcestershire sauce and bay leaf. Stir to combine then add the beef chunks. Bring to a simmer and then cover and put in the oven.  (At this point you could transfer to a casserole dish with a lid or a slow cooker.) 
4.  Cook for 2 hours, or until the meat is tender. 
5.  Remove bay leaf and season with a little black pepper. Serve hot. 

Nutritional Information: 

497 calories    24g fat     34.9g protein    45.9g  carbs   12.7 g sugars     serves 1 
​120  minutes cooking time    10 minutes prep