Ingredients
​
1 tbsp vegetable oil
1 onion, finely chopped
2 garlic cloves, finely chopped
thumb-sized piece of ginger, peeled and finely chopped
1 small pack coriander, stalks finely chopped, leaves roughly shredded
1 tsp ground cumin
1 tsp ground paprika
2 tsp garam masala
400g can chopped tomatoes
400g can kidney beans, in water

Cooked basmati rice, to serve

Method
Step 1.  Heat the oil in a large frying pan over a low-medium heat. Add the onion and a pinch of salt and cook slowly, stirring occasionally, until softened and just starting to colour. Add the garlic, ginger and coriander stalks and cook for a further 2 mins, until fragrant.

Step 2.  Add the spices to the pan and cook for another 1 min, by which point everything should smell aromatic. Tip in the chopped tomatoes and kidney beans in their water, then bring to the boil.

Step 3.  Turn down the heat and simmer for 15 mins until the curry is nice and thick.

Season to taste, then serve with the basmati rice and the coriander leaves. 

PREP TIME   10 minutes    COOK TIME     15 minutes    TOTAL TIME   25 minutes
Ingredients

• 2 cups white whole wheat flour
• 4 1/2 teaspoons baking powder
• 1/2 teaspoon kosher salt
• 2 large eggs
• 2 cups milk of choice
• 2 teaspoons maple syrup
• 2 teaspoons pure vanilla extract
• 1 heaping cup blueberries (fresh or frozen, see notes)

For cooking:

• Butter or Olive oil cooking spray 

For serving:

• Maple syrup and other desired toppings (see notes for ideas)

Instructions

1. Combine the flour, baking powder and kosher salt in a medium bowl and stir until well combined.
2. Add the eggs, milk, maple syrup and vanilla to the bowl and stir carefully until everything is well incorporated and there are no streaks of flour left. (It’s OK to have some lumps though.) Carefully fold in the blueberries.
3. Heat a large nonstick skillet (or two skillets if you want to make this go faster) over medium heat. Add butter or cooking spray.
4. Use a 1/4 cup measure (I spray it with cooking spray) and pour the batter into the skillet. (You can get 3 pancakes per pan in a 12-inch skillet)
5. Reduce heat to just below medium and cook the pancakes on one side until bubbles begin forming all over the tops of the pancakes.
6. Flip and cook for another minute on the other side, until set and cooked through.
7. Remove the pancakes from the pan and repeat with the remaining batter. (You can keep pancakes warm on a sheet pan in a 200 degree oven if needed.)

NotesWhite whole wheat flour can be used, but you could substitute whole wheat flour or use a mix of all-purpose flour and whole wheat flour.
You can use any milk of choice. 
Make these dairy-free with a milk substitute. You can make them vegan by also substituting two flax eggs for the eggs in the recipe.
Leftover pancakes can be stored, covered, in the fridge for up to 5 days.
Pancakes also freeze great! Let them cool completely, then place in a freezer-safe zip top plastic bag — that’s labelled! — and freeze for up to 6 months.

Topping ideas: Maple syrup, butter, extra blueberries, strawberries or raspberries, sliced bananas, spread of Nutella, honey and cinnamon, drizzle of chocolate sauce, apple sauce. 

1/2 Cup Sunflower Seeds
1/2 Cup Pumpkin Seeds 
1/2 Cup Flaxseeds 
1/2 Cup Hemp Seeds 

Blend and Use ! Enjoy. :) 

prep time: 3 minutes mins cook time: 17 minutes mins  total time: 20 minutes

ingredients

• 3/4 cup pumpkin puree
• 1 cup peanut butter (all natural)
• 1/3 cup maple syrup (or honey)
• 1 egg
• 1 tsp baking soda
• 1 tsp pumpkin spice (or cinnamon)
• 1/4 tsp salt
• 1/2 cup mini chocolate chips (+ more for tops of muffins)

instructions

• Preheat your oven to 325 F. Spray your mini muffin tray with coconut oil.
• In a large bowl mix all of the ingredients until just smooth. Using a cookie scoop, transfer the batter to your muffin tray, filling each slot until almost full.
• Bake for 17 minutes or until toothpick comes out clean. If you're making regular sized muffins, up the bake time to 20-22 minutes.
• Allow to cool and set in tray for at least 15 minutes. Carefully remove and transfer to wire rack to cool 15 minutes more.

notes

1. If you're making regular sized muffins, up the bake time to 20 minutes (or until toothpick comes out clean).
2. If you're adverse to pumpkin, sub in 3/4 cup sweet potato puree or butternut squash puree OR 2 ripe mashed bananas. 
3. You can also omit the chocolate chips and add in nuts, seeds or dried fruit, ie raisins or dried cranberries. Very delicious!
4. Any nut or seed butter works here, like almond butter, cashew butter or sunflower seed butter.
5. I have not tried any egg substitutes yet, but many people on social media have written to me saying that they have used the following with success: (a) flax egg  (b) 1/4 cup applesauce  (c) they omitted the egg all together and the recipe still worked.

 
Nutrition:  Calories: 119kcal | 
Carbohydrates: 10g | Protein: 4g | Fat: 8g | Saturated Fat: 2g | 
Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | 
Trans Fat: 1g | Cholesterol: 9mg | Sodium: 150mg | Potassium: 118mg | Fiber: 1g | Sugar: 8g | 
Vitamin A: 1452IU | Vitamin C: 1mg | Calcium: 21mg | Iron: 1mg

Recipe Compliments:  
​https://hungryhappens.net/flourless-pumpkin-chocolate-chip-muffins-one-bowl/#recipe

This recipe for Healthy Tuna Salad is lightened up by using Greek yogurt instead of mayonnaise; it has less calories and less fat, but is still so flavorful

  Prep Time 15 minutes minutes  Total Time 15 minutes minutes     Servings  4 servings  
 Ingredients

• 2 5- ounce cans white albacore tuna in water drained
• 2 celery stalks minced (about ¼ cup)
• 2 tablespoons minced red onion
• ⅓ cup 2% Greek yogurt
• 2 tablespoons lemon juice
• 1 tablespoon Dijon mustard
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• 1 tablespoon chopped parsley

Instructions

• In a mixing bowl, stir together the Greek yogurt, lemon juice, Dijon mustard, salt, pepper and parsley until well combined.
• Add the drained tuna on top, along with the celery and red onions. Gently stir until well combined.
• Serve on its own or in a sandwich or on toast.

NotesStorage: Store any leftovers in an airtight container. They will last about 3-4 days in the fridge.Substitutes: For best results, follow the recipe as is. However here are some common substitutes that would work well in this recipe.

• Instead of Greek Yogurt, you can use regular yogurt, sour cream or leave it out all together.
• You can switch the Ddijon mustard to yellow mustard, or leave it out.
• Use any herbs you'd like instead of parsley.

Recipe Compliments: https://feelgoodfoodie.net/recipe/healthy-tuna-salad/
​

This zucchini stir fry is made with carrots, bell peppers, tofu, and Asian-inspired seasonings. Easy, healthy, and great for meal prep! Option to make a non-vegan version and serve with shrimp or chicken, instead.

Prep Time  15 minutes minutes     Cook Time    25  minutes minutes
Total Time 40 minutes minutes      Servings 4

Ingredients

• 1 block tofu (firm or extra firm)
• Avocado oil spray (or other cooking spray/oil)
• 1 small shallot, thinly sliced
• 4 cloves garlic, minced
• 4 cups zucchini, chopped into 1/2-inch half moons (approx. 2 medium-large zucchini)
• 3 cups carrots, peeled + chopped (about 4 regular carrots)
• 1 large bell pepper, cored + chopped (I used red)
• Salt + pepper, to taste
• Optional garnish: chopped green onion, chopped parsley, toasted sesame seeds

Sauce:

• 2 Tbsp toasted sesame oil
• 3 Tbsp tamari or soy sauce
• 1/2 tsp ground ginger (or 1 tsp freshly grated)
• 1 Tbsp rice vinegar
• 2 tsp cornstarch (or other thickening starch)

Instructions

• Prep Tofu: Drain tofu and wrap with a paper towel. Gently squeeze to remove excess liquid, then place under something heavy (like a couple cookbooks) while you prep the veggies and sauce.
• Mix cornstarch with 2 teaspoons of water in a small ramekin, until a slurry forms. Then, make the sauce by whisking all sauce ingredients (including the cornstarch slurry) in a small bowl. Set aside.
• Unwrap tofu from paper towel and cut into cubes of desired size.
• Heat cooking spray in a large pan over medium-high heat. When pan is hot, add tofu and season with salt + pepper. Cook for 5 minutes, undisturbed. Then flip each piece and cook for an additional 5 minutes, finishing with a quick toss of the pan at the end. Remove and set tofu aside in a clean bowl.
• In the same pan, cook shallots and garlic for a couple minutes until lightly browned and fragrant.
• Then, add chopped zucchini, carrots, and bell peppers to the pan. Cook for 10-12 minutes, stirring occasionally. TIP: you can add additional cooking oil or spray as needed here. Do not salt veggies yet, to prevent zucchini from getting soggy!
• Once veggies are mostly cooked, add tofu back in along with sauce. Toss together and cook for an additional 3 minutes. The sauce should thicken slightly and coat everything.
• Serve stir fry on its own or over some cooked grains or noodles (see notes for ideas). Add garnish as desired and season with additional salt + pepper, if needed. Enjoy hot!

 *RECIPE MODIFICATIONS & SWAPS:

• Feel free to play around with the veggies here and use any that you like. I think this would go well with ones like broccoli, mushrooms, snap peas, eggplants, spinach, etc. It's a great way to use up what's in the fridge!
• Instead of tofu, you could serve this with another protein. It would taste good with tempeh, shrimp, chicken, or beef! Just note that cooking times will vary, but you just need to cook the protein first and then add it into the veggies at the end :)
• Shallot can be swapped with diced onion.
• Ginger can be ground or fresh.
• Cornstarch can be swapped for another thickening starch or flour, like arrowroot powder.
• I love chopped green onions and sesame seeds for garnish, but you can leave these out. If you have some parsley in the fridge, you can add that in here too!
• If you follow a gluten-free diet, ensure that you use a certified gluten-free version of tamari, rice vinegar, and cornstarch.

 *LEFTOVERS: Leftovers of this recipe will keep for 3-5 days in an airtight container in the fridge. You can reheat them in the microwave or on the stove top.

Recipe Compliments: https://www.walderwellness.com/zucchini-stir-fry/
​

Total Time: 55 minutes     Yield: 8 servings     1x ingredients

For The Crumbles

• 1 medium head of cauliflower cut into florets
• 3/4 cup walnuts, chopped
• 4 ounces of chopped mushrooms
• 1/4 cup + 2 tbsp nutritional yeast
• 1 Tbsp garlic powder
• 1 Tbsp onion powder
• 1 Tbsp balsamic vinegar
• 3 Tbsp low-sodium soy sauce

Marinara Sauce

• 1 yellow onion, chopped
• 1 stalk of celery, chopped
• 2 cloves of garlic, minced
• 1/4 cup tomato paste
• 1 cup red wine (may sub low-sodium veggie broth if needed)
• 1 28–ounce can of Cento Crushed Tomatoes
• 1 14–ounce can of diced tomatoes
• 1 Tbsp maple syrup
• 1 Tbsp Italian seasoning
• Salt & pepper to taste

Pasta

• 1 16–ounce box of whole-grain spaghetti, linguine, or other favorite pasta

Suggested Topping

• Parmesan Cheese or Vegan Parmesan Cheese 

instructions

1. Start by preheating your oven to 375 degrees F.
2. Then, place the cauliflower, mushrooms, walnuts, nutritional yeast, garlic powder, onion powder, balsamic vinegar, and low-sodium soy sauce into a food processor. Pulse the ingredients several times until it starts to resemble ground beef. Just be sure not to over mix because you don’t want it to come out mushy. You want a “meaty” texture.
3. Line a baking sheet with parchment paper and then spread the cauliflower mixture evenly onto the pan. Bake for 15 minutes then remove from the oven and gently toss the meat crumbles with a wooden spoon or rubber spatula. Place the cauliflower mixture back in the oven and bake for 15 more minutes.
4. Set a large nonstick pot or dutch oven over medium heat and saute the celery, onions, and garlic for 3-4 minutes. Add in the tomato paste and stir to combine with the vegetables. You can add a couple of tablespoons of water if necessary to prevent sticking, but you should be fine.
5. Pour in the red wine, stir, and allow it to cook down for about 5 minutes. Add in the crushed tomatoes, diced tomatoes, maple syrup, and Italian seasoning. Stir everything together and let the sauce cook for 5-6 minutes. Reduce the heat and let the marinara sauce simmer for about 15 or 20 minutes.
6. While the sauce is simmering go ahead and cook the pasta according to the package instructions. Once the marinara sauce is finished, add the cauliflower mixture, and stir until everything is well combined. Taste and season with salt and pepper if needed.
7. Serve over your favorite pasta and enjoy!

NOTES: 
Refrigerator: Leftovers can be kept in an airtight container and stored in the refrigerator for up to 7 days.
Freezer: Vegan Bolognese can be frozen for up to 2 months.
Let It Cook: The longer the sauce cooks down the richer and thicker it will get. And, that’s what you want.

You can omit the red wine and use low-sodium veggie broth.  But, I’ve found the wine adds a depth of flavor.
Serve the pasta al dente and sprinkle with a few red pepper flakes if you like a little heat.
​
Shred a carrot and add it while the Bolognese is cooking down if you want your sauce a little sweeter.
Replace the walnuts with lentils if you want to cut down on fat or have a nut allergy.

Recipe Compliments: 
https://shaneandsimple.com/vegan-bolognese-sauce-with-cauliflower-and-walnuts/print/10164/