50 Fall Winter Vegan Meals - Bruces Roots

http://brucesroots.
com
50 Fall & Winter Vegan Meals
jordan@brucesroots.com
Hello, thank you so much for downloading this recipe ebook! I am so excited for you. I choose all gluten-free vegan
recipes to reduce inflammation in the body. I have so many clients with digestive complaints and sensitivities that this
has helped them.
Before you start looking at the 50 gluten-free vegan recipes, I'll give you a brief description of why I created this.
Initially I went vegan for health. I was a shift worker, sitting for long periods of time, drinking too much coffee while still
working out a lot. I ended up picking up a side hustle at a Lululemon store during the 2010 Olympics. I've always been
interested in health and fitness so I borrowed a book from their library on eating fully plant-based. I read it and it just
clicked, it made so much sense to me. I then continued researching and learned about the people that are
centenarians in the Blue Zones. I made the switch to eating plants for health, but it quickly transitioned into caring for
the animals and this planet. Animals don't want to die, most people feel sad watching them get slaughtered, so why
support the industry when we can thrive without them?
Doing the best I can while thinking of the animals, planet and my health. It means voting with my dollar and choosing
compassion over my taste buds. I don't even think I'd like the taste of meat anymore though, it's literally just seasoned
with herbs to make it interesting. If I can't kill it myself then why would I eat it? After learning more in holistic nutrition
school, still too animal focused in my opinion, I knew eating a plant-based diet was the healthiest option. It's
sustainable for my lifestyle, it prevents illness and can even reverse disease. I have helped so many clients with their
health because I get to the root cause of illness. My goal is to inspire more people to care about their health before
they get sick! Let's do an intake and I'm sure some imbalances will arise and we can make healthy lifestyle shifts now.
I have been plant-based for 10 years, vegan for about 9 years. It doesn't even feel like I need to stay committed, it's a
lifestyle and one that is easy for me. I eat really delicious food, I feel good and I'm living in alignment.
I find it interesting when we are so against violence against dogs, cats and horses, but it's ok to torture cows, pigs,
chickens and steal their milk? It's speciesism and it indicates people love pets, but not all animals. It's very interesting
to me that we justify violence and often get defensive instead of doing our research. I was at a dinner table and they
said grace making reference to peace - I was the only vegan in the room and I felt so conflicted because the meat they
were about to eat was not obtained in a peaceful way. The majority of people don't make an informed decision, they
just continue doing what they did when they were a kid. Experiment, try it for yourself, watch documentaries, read
books, check out James Aspey's instagram highlights then you'll understand why myself and so many others love this
lifestyle. As a holistic nutritionist, DNA practitioner and live blood analyst, I help people transition to a plant-based and
vegan lifestyle with ease. Already plant-based and not feeling your best? I'm here for you. My goal is to inspire more
people to eat plant-based meals, whatever that looks like for you.
http://brucesroots.com
"This is amazing! I am so overwhelmed in the best possible way, thank you so much. There are so many amazing
recipes, I am so inspired. I'm literally so excited to make every meal now. I really felt lost and overwhelmed when it
came to what was right for my body and how to combine foods to make sure I was getting the nourishment I needed.
This is incredible, I am so happy I'm blown away. You are amazing. I have never been so exited to cook. Thank you so
much."
See my offerings HERE. 1:1 programs, custom meal plans, testing and group programs available.
Every recipe states the total number of servings and the total prep time so that you know how many servings the recipe
creates, and how long it will take you to make it. Before you start cooking, assemble all ingredients and prep them
according to the ingredients list. Unless otherwise indicated, you will be eating one serving of each meal. So if a recipe
serves four, prepare it, divide it into four even portions and enjoy one portion.
Tip: if making a recipe with grains or pulses, I recommend soaking them overnight. For example, oats, rice, quinoa,
lentils. They will cook faster and soaking unlocks the nutrients so you absorb more vitamins. Winning!
Disclaimer:
The information provided in this plan is intended for your general knowledge only and is not a substitute for medical
advice or treatment for specific medical conditions. None of my services shall be used to diagnose or treat any health
problem or disease. I cannot and do not provide medical advice. You should seek prompt medical care for any specific
health issues and consult your physician before altering your diet. The information and recipes provided in this plan
should not be used in place of a consultation with your physician or other health care provider. I do not recommend
the self-management of health problems. Should you have any healthcare-related questions, please consult your
physician or other health care provider promptly. You should never disregard medical advice or delay in seeking it
because of the information provided in this plan.
Strawberries
Spinach
Kale
Nectarines
Apples
Grapes
Peaches
Cherries
Pears
Tomatoes
Celery
Potatoes
Avocados
Sweet Corn
Pineapples
Frozen Peas
Onions
Papaya
Eggplant
Asparagus
Kiwi
Cabbage
Cauliflower
Cantaloupe
Broccoli
Mushrooms
Honeydew Melon
I would love to see your creations and if you tag me I will happily re-share on Instagram.
xo
Any questions, send me an email at jordan@brucesroots.com
Jordan Bruce
Vegan Banana Bread

50 minutes
Banana (ripe, divided) Preheat your oven to 350ºF (177ºC) and brush a loaf pan with some oil to
Extra Virgin Olive Oil prevent sticking.
Maple Syrup
In a large bowl, mash all but one of the bananas. Stir in the olive oil, maple
Unsweetened Cashew Milk (or
syrup, and cashew milk. Mix well, then whisk in the ground flax. Let stand for 2
almond milk)
minutes.
Ground Flax Seed
All Purpose Gluten-Free Flour
In a small bowl, mix together the gluten-free flour, baking powder and sea salt.
Baking Powder Add the dry ingredients to the wet and mix until well combined.
Sea Salt
Pour the batter into your loaf pan. Slice the remaining banana in half length-
wise and place both halves on top of the loaf. Bake for 40 minutes, or until a
knife inserted into the centre comes out clean.
195
6g
Let cool completely before slicing. Enjoy!
Saturated 1g
Polyunsaturated 1g
Monounsaturated 4g
33g
Fiber 5g One serving is equal to one slice of banana bread.
Sugar 8g This recipe was developed and tested using Bob's Red Mill Gluten-
2g
Free All Purpose Flour. Results may vary if using another type of flour.
Cholesterol 0mg
Sodium 176mg
Mix in blueberries, chocolate chips, walnuts, or anything else you like in your
Potassium 120mg banana bread.
Vitamin A 40IU Keeps well in the fridge for 5 days or in the freezer for a few months.
Vitamin C 3mg
Calcium 82mg
Iron 1mg
Vitamin D 6IU
Vitamin E 1mg
Thiamine 0mg
Riboflavin 0.1mg
Niacin 0mg
Vitamin B6 0.1mg
Folate 7µg
Vitamin B12 0.2µg
Phosphorous 32mg
Magnesium 11mg
Zinc 0mg
Selenium 1µg
Banana Bread Brown Rice Porridge

55 minutes
Banana (ripe)
In a small mixing bowl, mash the ripe banana until very smooth.
Water
Organic Coconut Milk (full-fat,
To a medium pot with a tight-fitting lid add the water, coconut milk, rice, maple
from the can)
syrup, vanilla, cinnamon, nutmeg, and mashed banana and stir well. Bring
Brown Basmati Rice
liquid to a gentle boil then reduce heat to medium-low and cover with lid.
Maple Syrup
Vanilla Extract Let simmer covered for about 40 minutes or until the rice is tender, stirring
Cinnamon every 5 to 10 minutes to ensure porridge isn't sticking to the bottom of the pot.
Nutmeg
Walnuts (chopped) When rice is tender, remove porridge from heat and let sit uncovered for 10 to
15 minutes to thicken.
Divide into bowls and top with chopped walnuts. Enjoy!

580
32g
Saturated 19g
Polyunsaturated 7g Use steel cut oats instead.
Monounsaturated 1g
Keeps in the fridge for up to 3 days.
68g
Fiber 4g Sliced bananas, berries, a pinch of cinnamon or a pinch of sea salt.
Sugar 21g
7g
Cholesterol 0mg
Sodium 38mg
Potassium 504mg
Vitamin A 42IU
Vitamin C 5mg
Calcium 69mg
Iron 2mg
Vitamin D 0IU
Vitamin E 0mg
Thiamine 0.1mg
Riboflavin 0.3mg
Niacin 1mg
Vitamin B6 0.3mg
Folate 27µg
Vitamin B12 0µg
Phosphorous 64mg
Magnesium 49mg
Zinc 1mg
Selenium 1µg
Creamy Apple Pie Smoothie

5 minutes
Apple (medium, peeled and Add all ingredients to a high-speed blender and blend until smooth. Pour into a
chopped) glass and enjoy!
Banana (frozen)
Ice Cubes
Vanilla Protein Powder For a distinct apple flavour, use a tart variety of apple like a Granny Smith or
Oats a Mcintosh.
Almond Butter Use any other type of milk instead.
Cinnamon (ground)
Unsweetened Almond Milk
358
13g
Saturated 1g
Polyunsaturated 3g
Monounsaturated 7g
52g
Fiber 11g
Sugar 27g
16g
Cholesterol 2mg
Sodium 184mg
Potassium 664mg
Vitamin A 641IU
Vitamin C 14mg
Calcium 601mg
Iron 2mg
Vitamin D 101IU
Vitamin E 4mg
Thiamine 0.2mg
Riboflavin 0.6mg
Niacin 1mg
Vitamin B6 0.4mg
Folate 33µg
Vitamin B12 0.3µg
Phosphorous 316mg
Magnesium 125mg
Zinc 2mg
Selenium 7µg
Overnight Paleo N'Oats

5 minutes
Almonds (raw) Add the almonds, pumpkin seeds and flax seeds to a blender and process until
Pumpkin Seeds (raw) almost ground. Transfer to a large glass jar along with the chia seeds, almond
Ground Flax Seed milk and cinnamon. Place in the fridge overnight or for at least 4 hours.
Chia Seeds
In the morning, divide into jars and top with pomegranate seeds, cacao nibs,
and almond butter. Enjoy hot or cold!
Cinnamon (ground)
Pomegranate Seeds
Cacao Nibs
Reheat on the stovetop in a pot over low heat until warmed through.
Almond Butter
Store in an airtight jar in the fridge up to 5 days.
Serve with any fresh or frozen fruits, nut/seed butter, unsweetened
coconut or nut butter.
591
Drizzle with maple syrup or honey.
49g Use any other type of milk instead.
Saturated 6g
Polyunsaturated 11g
Monounsaturated 25g
26g
Fiber 16g
Sugar 4g
21g
Cholesterol 0mg
Sodium 85mg
Potassium 564mg
Vitamin A 251IU
Vitamin C 1mg
Calcium 478mg
Iron 7mg
Vitamin D 51IU
Vitamin E 16mg
Thiamine 0.1mg
Riboflavin 0.7mg
Niacin 2mg
Vitamin B6 0.1mg
Folate 29µg
Vitamin B12 0µg
Phosphorous 309mg
Magnesium 204mg
Zinc 2mg
Selenium 2µg
Almond Butter Coconut Whip with Blueberries

5 minutes
Organic Coconut Milk (canned, Scoop out the thickened cream from the can of coconut milk that has been
full fat, refrigerated overnight) refrigerated overnight into the mixing bowl, and set aside the remaining
Almond Butter coconut juice for other uses.
Maple Syrup
Blueberries (fresh or frozen) Add the almond butter and maple syrup. Use a hand mixer to whip until fluffy.
Divide the almond butter coconut whip into small bowls and top with
blueberries. Enjoy!
238
19g
Saturated 12g
Polyunsaturated 1g Refrigerate in an airtight container up to 5 days.
Monounsaturated 3g
Use honey or your sweetener of choice.
16g
Fiber 1g
Use hazelnut, peanut, cashew or sunflower seed butter instead.
Sugar 12g This whip makes a great cake frosting. Simply double or triple the recipe
3g (depending on cake size) to make enough whip to ice a cake.
Cholesterol 0mg
Each serving yields approximately 1/3 cup of almond butter coconut whip.
Sodium 22mg
Potassium 227mg
Vitamin A 13IU
Vitamin C 2mg
Calcium 45mg
Iron 1mg
Vitamin D 0IU
Vitamin E 2mg
Thiamine 0mg
Riboflavin 0.3mg
Niacin 0mg
Vitamin B6 0mg
Folate 6µg
Vitamin B12 0µg
Phosphorous 43mg
Magnesium 26mg
Zinc 0mg
Selenium 0µg
Vanilla Latte Overnight Oats

3 hours
Unsweetened Almond Milk In a mixing bowl whisk together almond milk, cold coffee, half of the almond
Organic Coffee (cold, strong butter, maple syrup and vanilla extract. Stir in the oats and chia seeds until well
brewed) combined.
Almond Butter (divided)
Maple Syrup Cover and refrigerate for at least 3 hours or up to overnight.
Vanilla Extract
Quick Oats To serve, divide between bowls and top with the remaining almond butter and
Chia Seeds cacao nibs. Enjoy!
Cacao Nibs
Refrigerate in an airtight container for up to five days.

Add cinnamon or pumpkin spice.
322
Top with shredded coconut, additional chia seeds or hemp seeds.
17g
Saturated 2g Stir in your favorite protein powder or collagen powder.
Polyunsaturated 3g
Monounsaturated 6g
37g
Fiber 9g
Sugar 7g
10g
Cholesterol 0mg
Sodium 64mg
Potassium 268mg
Vitamin A 187IU
Vitamin C 0mg
Calcium 303mg
Iron 3mg
Vitamin D 38IU
Vitamin E 4mg
Thiamine 0mg
Riboflavin 0.3mg
Niacin 1mg
Vitamin B6 0mg
Folate 10µg
Vitamin B12 0µg
Phosphorous 81mg
Magnesium 89mg
Zinc 1mg
Selenium 0µg
Tofu Rancheros
30 minutes
Water (divided) To make the salsa fresca, heat half of the water in a large pan over medium
Yellow Onion (chopped) heat. Add the onion, green pepper and jalapeno pepper. Sauté for 5 minutes or
Green Bell Pepper (chopped) until the onion is translucent.
Jalapeno Pepper (seeds removed,

Add in the tomatoes and season with half the salt. Cook for 10 to 15 minutes,
finely chopped)
or until the mixture thickens. Transfer to a bowl.
Tomato (medium, chopped)
Sea Salt (divided)
Using the same pan, add the remaining water, crumbled tofu, nutritional yeast,
Tofu (extra firm, drained, turmeric and remaining salt. Cook until the tofu is warmed through.
crumbled)
Nutritional Yeast Divide the tofu, salsa fresca and romaine lettuce leaves onto plates. Garnish
Turmeric with cilantro and enjoy!
Romaine
Cilantro (for garnish)
Refrigerate in an airtight container for up to seven days.
Each serving equals approximately 1/3 cup of tofu, 3/4 cup of salsa fresca
and two romaine leaves.
115
Add avocado, guacamole, refried beans and/or rice.
5g
Saturated 1g
Cook with oil instead of water.
Polyunsaturated 2g
Monounsaturated 1g
10g
Fiber 4g
Sugar 4g
11g
Cholesterol 0mg
Sodium 627mg
Potassium 453mg
Vitamin A 5991IU
Vitamin C 43mg
Calcium 278mg
Iron 3mg
Vitamin D 0IU
Vitamin E 0mg
Thiamine 0.8mg
Riboflavin 0.8mg
Niacin 4mg
Vitamin B6 0.9mg
Folate 105µg
Vitamin B12 0.6µg
Phosphorous 137mg
Magnesium 48mg
Zinc 1mg
Selenium 13µg
Homemade Cashew Milk

10 minutes
Cashews (soaked, drained and

Add the cashews to a blender with water, dates and optional sea salt.
rinsed)
Water
Blend on high until smooth and creamy, about 3 to 4 minutes. Pour into a bottle
Pitted Dates
and enjoy!
Sea Salt (optional)
Omit the dates.

209 Vanilla, raw cacao, cinnamon or any other of your favorite flavors.
16g Keeps well in the fridge for up to 5 to 6 days. Shake well before using.
Saturated 3g
We recommend soaking the cashews for four hours, or overnight.
Polyunsaturated 3g
Monounsaturated 9g
Cereal, granola, coffee, tea, oats or alone as a beverage.
15g One serving is equal to approximately one cup of cashew milk.
Fiber 1g
Sugar 5g
5g
Cholesterol 0mg
Sodium 84mg
Potassium 224mg
Vitamin A 0IU
Vitamin C 0mg
Calcium 41mg
Iron 2mg
Vitamin D 0IU
Vitamin E 0mg
Thiamine 0.1mg
Riboflavin 0.1mg
Niacin 1mg
Vitamin B6 0.1mg
Folate 25µg
Vitamin B12 0µg
Phosphorous 171mg
Magnesium 96mg
Zinc 2mg
Selenium 4µg
Homemade Coconut Yogurt

24 hours
Coconut Meat (thawed) In a blender add the coconut meat, water and lemon juice. Blend on high until
Water smooth and creamy. Remove from the blender and add to a large glass
Lemon Juice container such as a mason jar.
Probiotic Capsules
Open up the probiotic capsules and empty the contents into the coconut meat
mixture. Stir with a wooden or plastic spoon until incorporated.
Place a piece of cheesecloth over top of the jar and tie loosely with an elastic
104
band. Place the jar in a warm spot, such as your oven with the light on and let it
7g
sit. Taste test after 18 hours. If it isn't tangy enough, allow the mixture to
Saturated 5g
Polyunsaturated 0g
ferment up to 36 hours. Once fermented, put a tight lid on in place of the
Monounsaturated 0g cheesecloth and store in the fridge.
11g
Fiber 3g
Sugar 4g
2g Refrigerate in an airtight container for up to seven days.
Cholesterol 0mg Due to the sensitivity of the probiotics, do not use a metal spoon to
Sodium 18mg
mix the probiotic in.
Potassium 473mg
Vitamin A 0IU
Use coconut water instead of water.
Vitamin C 7mg
Calcium 3mg
Iron 0mg
Vitamin D 0IU
Vitamin E 0mg
Thiamine 0mg
Riboflavin 0mg
Niacin 0mg
Vitamin B6 0mg
Folate 2µg
Vitamin B12 0µg
Phosphorous 46mg
Magnesium 37mg
Zinc 0mg
Selenium 0µg
Curried Tofu Scramble

25 minutes
Organic Vegetable Broth In a skillet over medium-low heat, add the vegetable broth along with the
Red Bell Pepper (chopped) pepper and onion. Sauté for 8 to 10 minutes.
Yellow Onion (chopped)
Break apart the tofu into large chunks and add to the pan. Use the back of a
Tofu (extra firm, drained and
wooden spoon to break it apart into smaller pieces. Add the curry powder,
pressed to remove water)
nutritional yeast and sea salt. Stir to combine the spices evenly.
Curry Powder
Nutritional Yeast
Add arugula to the pan and stir until just wilted, about 1 minute. Remove from
Sea Salt the heat, serve and enjoy!
Arugula
Refrigerate in an airtight container for up to three days.

Use avocado oil or extra virgin olive oil instead.
154
8g Add mushrooms or fresh herbs to the dish.
Saturated 1g
Polyunsaturated 4g
Monounsaturated 2g
8g
Fiber 4g
Sugar 5g
17g
Cholesterol 0mg
Sodium 228mg
Potassium 360mg
Vitamin A 1727IU
Vitamin C 56mg
Calcium 465mg
Iron 4mg
Vitamin D 0IU
Vitamin E 1mg
Thiamine 1.0mg
Riboflavin 1.0mg
Niacin 6mg
Vitamin B6 1.2mg
Folate 52µg
Vitamin B12 0.8µg
Phosphorous 188mg
Magnesium 69mg
Zinc 2mg
Selenium 22µg
Pressure Cooker Chocolate Steel Cut Oats

20 minutes
Steel Cut Oats Add the steel cut oats, water and cacao powder to your pressure cooker and
Water close lid. Set to “sealing”, then press manual/pressure cooker and cook for 4
Cacao Powder minutes on high pressure. Once it is done, press cancel, and let the pressure
release naturally (this can take up to 15 minutes).
Organic Coconut Milk
Banana (sliced)
Blueberries (fresh or frozen) Remove the lid carefully, and stir in the coconut milk until combined.
Maple Syrup
Cacao Nibs (optional) Divide the oats into bowls and top with banana slices, blueberries, maple syrup
and cacao nibs. Enjoy!
430 These oats can be prepped ahead and stored in the fridge for up to 5 days, or
11g
in the freezer for 3 months. Reheat and add toppings before serving.
Saturated 4g
Polyunsaturated 0g
Add chia seed or ground flax seed.
Monounsaturated 0g Omit or add almonds, sunflower seeds or granola to maintain the
76g crunch.
Fiber 11g
Use honey or coconut sugar.
Sugar 19g
8g
Cholesterol 0mg
Sodium 10mg
Potassium 631mg
Vitamin A 58IU
Vitamin C 9mg
Calcium 65mg
Iron 3mg
Vitamin D 0IU
Vitamin E 0mg
Thiamine 0mg
Riboflavin 0.2mg
Niacin 1mg
Vitamin B6 0.2mg
Folate 14µg
Vitamin B12 0µg
Phosphorous 18mg
Magnesium 54mg
Zinc 0mg
Selenium 1µg
Sweet Potato Hashbrowns

20 minutes
Sweet Potato (large, peeled and Using your hands and a paper towel or kitchen towel, squeeze as much liquid
shredded) out of the shredded sweet potato as possible.
Arrowroot Powder
Sea Salt In a mixing bowl, combine the sweet potato, arrowroot powder and salt.
Coconut Oil
Heat oil in a cast iron skillet over medium heat. Sprinkle the sweet potato evenly
across the skillet to form a thin layer. Press down with a spatula and cook on
each side for 4 to 5 minutes, or until brown and crispy.
218
14g
Transfer to a towel-lined plate to absorb any excess oil. Let cool slightly and
Saturated 11g
enjoy!
Polyunsaturated 0g
Monounsaturated 1g
24g
Fiber 2g
Sugar 3g
1g Add garlic and/or onion powder to the sweet potato mixture.
Cholesterol 0mg Top with avocado, spinach, sausage patty or poached egg.
Sodium 331mg
Potassium 219mg
Vitamin A 9222IU
Vitamin C 2mg
Calcium 20mg
Iron 0mg
Vitamin D 0IU
Vitamin E 0mg
Thiamine 0.1mg
Riboflavin 0mg
Niacin 0mg
Vitamin B6 0.1mg
Folate 7µg
Vitamin B12 0µg
Phosphorous 31mg
Magnesium 16mg
Zinc 0mg
Selenium 0µg
Chocolate Almond Hemp Seed Porridge

10 minutes
Organic Coconut Milk (full fat, Heat the coconut milk and water over medium heat. Just before the milk starts
from the can) to bubble stir in monk fruit sweetener, cocoa powder and vanilla. Whisk until
Water well combined.
Monk Fruit Sweetener
Reduce heat to low and whisk in the hemp seeds, ground flax and chia seeds.
Cocoa Powder
Let it simmer while stirring frequently until the porridge has thickened. If the
Vanilla Extract
porridge becomes too thick, add a tablespoon of additional water or coconut
Hemp Seeds
milk at a time until desired consistency is reached.
Ground Flax Seed
Chia Seeds Transfer the porridge to a bowl and stir in the almond butter. Top the porridge
Almond Butter with the coconut, cacao nibs and strawberries. Enjoy!
Unsweetened Shredded Coconut
Cacao Nibs
Strawberries Refrigerate in an airtight container for up to three days. For best results, reheat
on the stovetop with additional coconut milk until warmed through. This recipe can also
be served chilled.
One serving is approximately 1 1/2 cups of porridge.
636 Use sunflower seed or pumpkin seed butter instead of almond butter.
55g
Add ground cinnamon.
Saturated 22g
Polyunsaturated 16g Top with seeds, chopped nuts or berries.
Monounsaturated 8g Use unsweetened almond milk instead.
31g
Fiber 11g
Sugar 5g
20g
Cholesterol 0mg
Sodium 38mg
Potassium 860mg
Vitamin A 8IU
Vitamin C 22mg
Calcium 186mg
Iron 6mg
Vitamin D 0IU
Vitamin E 4mg
Thiamine 0.4mg
Riboflavin 0.2mg
Niacin 3mg
Vitamin B6 0.2mg
Folate 51µg
Vitamin B12 0µg
Phosphorous 610mg
Magnesium 314mg
Zinc 4mg
Selenium 1µg
Pumpkin Spice Chia Pudding

30 minutes
Chia Seeds In a large bowl, combine the chia seeds with the almond milk, pumpkin and
Unsweetened Almond Milk pumpkin pie spice. Whisk well, making sure all the seeds are incorporated.
Pureed Pumpkin Refrigerate for at least 20 minutes or overnight to thicken.
Pumpkin Pie Spice

Unsweetened Coconut Yogurt Top the chia pudding with the coconut yogurt and enjoy!
(divided)
150
Use coconut, cashew, hemp or oat milk instead.
10g Add a drizzle of maple syrup or honey on top.
Saturated 0g Top with nuts, seeds and/or fruit of choice.
Polyunsaturated 0g
Add a scoop of collagen or protein powder when you add the chia seeds
Monounsaturated 1g
14g
and stir to combine.
Fiber 8g
Sugar 1g
5g
Cholesterol 0mg
Sodium 65mg
Potassium 253mg
Vitamin A 4954IU
Vitamin C 1mg
Calcium 345mg
Iron 3mg
Vitamin D 38IU
Vitamin E 0mg
Thiamine 0mg
Riboflavin 0mg
Niacin 0mg
Vitamin B6 0mg
Folate 4µg
Vitamin B12 0.2µg
Phosphorous 11mg
Magnesium 84mg
Zinc 0mg
Selenium 0µg
Chocolate Banana Cauliflower N'Oats

20 minutes
Cauliflower Rice In a pot over medium-low heat, add the cauliflower rice, almond milk, chia
Unsweetened Almond Milk seeds, cacao powder, sea salt and half of the peanut butter. Stir to combine.
Chia Seeds Bring the mixture to a low simmer and cook for 12 to 14 minutes, stirring as
needed.
Cacao Powder
All Natural Peanut Butter
Add the cauliflower mixture to a bowl and top with the banana, cacao nibs and
(divided)
remaining peanut butter. Serve and enjoy!
Sea Salt
Banana (sliced)
Cacao Nibs
Refrigerate in an airtight container for up to two days.
Use sunflower seed butter instead of peanut butter. Use any milk alternative
instead of almond milk.
457
Add cinnamon or maple syrup.
30g Add collagen or protein powder.
Saturated 6g Use cocoa powder instead.
Polyunsaturated 4g
Top with berries instead.
Monounsaturated 10g
38g
Fiber 15g
Sugar 13g
16g
Cholesterol 0mg
Sodium 443mg
Potassium 853mg
Vitamin A 412IU
Vitamin C 5mg
Calcium 492mg
Iron 4mg
Vitamin D 76IU
Vitamin E 3mg
Thiamine 0.1mg
Riboflavin 0.2mg
Niacin 5mg
Vitamin B6 0.4mg
Folate 40µg
Vitamin B12 0µg
Phosphorous 121mg
Magnesium 175mg
Zinc 1mg
Selenium 2µg
Apple Cinnamon Porridge

15 minutes
Oats (quick or rolled) Add the oats, almond milk, apple and cinnamon to a medium-sized pot. Bring
Unsweetened Almond Milk to a gentle boil over medium heat and cook for 8 to 10 minutes, or until apples
Apple (small, peeled and finely are tender. Stir frequently.
chopped)
When apples are tender and porridge has thickened remove from heat and stir
Cinnamon
in maple syrup. Transfer to a bowl and top with almond butter. Enjoy!
Maple Syrup
Almond Butter (optional)
This porridge can be made ahead of time and stored in the fridge. Reheat in
the microwave or on the stovetop with a splash of almond milk.
380 Use gluten-free certified oats if needed.
13g A tart apple like a Granny Smith or Macintosh works best for this recipe.
Saturated 1g
Polyunsaturated 3g
Monounsaturated 7g
63g
Fiber 11g
Sugar 32g
8g
Cholesterol 0mg
Sodium 168mg
Potassium 499mg
Vitamin A 605IU
Vitamin C 9mg
Calcium 576mg
Iron 3mg
Vitamin D 101IU
Vitamin E 4mg
Thiamine 0.2mg
Riboflavin 0.6mg
Niacin 1mg
Vitamin B6 0.1mg
Folate 22µg
Vitamin B12 0µg

Phosphorous 212mg
Magnesium 113mg
Zinc 2mg
Selenium 8µg
Stewed Okra & Tomatoes

20 minutes
Extra Virgin Olive Oil

Heat oil in a pot over medium heat. Cook onion until tender and translucent.
Okra (sliced)
Add okra and tomatoes. Cook for about 15 minutes until softened. Season with
Tomato (large, chopped)
salt and mix well.
Sea Salt
Transfer to a bowl and serve. Enjoy!
69
4g
Add lentils, chickpeas, quinoa, lamb or ground beef.
Saturated 0g
Polyunsaturated 0g Bread, flatbread, brown rice cakes, crackers, rice or quinoa.
Monounsaturated 2g Garnish with yogurt, parsley, cilantro, olives, fruit jam or jelly.
9g
Refrigerate in an airtight container up to 3 to 5 days. Freeze if longer.
Fiber 3g
Sugar 2g
2g
Cholesterol 0mg
Sodium 177mg
Potassium 342mg
Vitamin A 1368IU
Vitamin C 28mg
Calcium 70mg
Iron 1mg
Vitamin D 0IU
Vitamin E 1mg
Thiamine 0.2mg
Riboflavin 0.1mg
Niacin 1mg
Vitamin B6 0.2mg
Folate 61µg
Vitamin B12 0µg
Phosphorous 62mg
Magnesium 47mg
Zinc 1mg
Selenium 1µg
Tempeh Buddha Bowl

30 minutes
Tempeh (sliced into strips) Preheat the oven to 375ºF (191ºC) and line a baking sheet with parchment
Tamari paper. In a small bowl, toss the tempeh with the tamari, paprika and avocado
Paprika oil. Place the strips of tempeh on the baking sheet and bake for 20 to 23
minutes, flipping halfway through.
Avocado Oil
Cauliflower Rice
Heat a skillet over medium heat. Add the riced cauliflower. Sauté for 5 to 7
Tahini
minutes, and then remove from heat.
Maple Syrup
Lemon Juice In a small bowl, whisk together the tahini, maple syrup, lemon juice, water and
Water sea salt.
Sea Salt
Arugula Add the cauliflower rice to your bowl, and top with arugula, avocado,
sunflower seeds and tempeh. Top with the tahini dressing and enjoy!
Avocado (sliced)
Sunflower Seeds
Refrigerate the ingredients and dressing separately in airtight containers for

up to three days.
510 Add chili flakes to the cauliflower rice.
36g Add cooked sweet potato or other veggies if desired.
Saturated 6g
Use extra virgin olive oil or coconut oil.
Polyunsaturated 12g
Monounsaturated 16g
30g
Fiber 10g
Sugar 9g
28g
Cholesterol 0mg
Sodium 838mg
Potassium 1226mg
Vitamin A 1151IU
Vitamin C 17mg
Calcium 273mg
Iron 5mg
Vitamin D 0IU
Vitamin E 4mg
Thiamine 0.3mg
Riboflavin 0.6mg
Niacin 5mg
Vitamin B6 0.5mg
Folate 153µg
Vitamin B12 0.1µg
Phosphorous 500mg
Magnesium 140mg
Zinc 3mg
Selenium 12µg
Maple Cranberry Sauce

30 minutes
Water
Combine water and maple syrup in a saucepan and bring to a boil.
Maple Syrup
Frozen Cranberries (or fresh)
Add cranberries and cook until they burst and soften, about 20 to 25 minutes.
Let cool before serving. Enjoy!
123
0g One serving is equal to approximately 1/4 cup of cranberry sauce.
Saturated 0g Refrigerate in an airtight container up to one week or freeze for up to three
Polyunsaturated 0g
months.
Monounsaturated 0g
32g
Turkey, stuffing, brie, as a jam, with yogurt or in baked goods.
Fiber 2g
Sugar 26g
0g
Cholesterol 0mg
Sodium 5mg
Potassium 117mg
Vitamin A 26IU
Vitamin C 6mg
Calcium 46mg
Iron 0mg
Vitamin D 0IU
Vitamin E 1mg
Thiamine 0mg
Riboflavin 0.5mg
Niacin 0mg
Vitamin B6 0mg
Folate 0µg
Vitamin B12 0µg
Phosphorous 5mg
Magnesium 11mg
Zinc 1mg
Selenium 0µg
Spicy Coconut Lentil Soup

40 minutes
Brown Basmati Rice Rinse the dry rice and lentils in a fine mesh sieve and add to a large pot along
(uncooked) with the shredded coconut, smoked paprika, chili powder, turmeric, cumin, and
Dry Lentils (uncooked) sea salt. Add the water to the pot and bring to a boil. Once boiling, reduce the
Unsweetened Shredded heat to a simmer.
Coconut
Cook for about 25 to 30 minutes, or until the lentils and rice are cooked
Smoked Paprika
through. Divide into bowls and garnish with cilantro (optional). Enjoy!
Chili Powder
Turmeric (ground)
Cumin (ground)
Sea Salt One serving is equal to approximately 1.5 to 2 cups of soup.
Water This soup can be made ahead and stored in the fridge. Reheat on the stove
or in the microwave before serving.
Cilantro (optional, chopped)
Store in the fridge for up to 5 days. Freeze for up to 3 months.
Swap out some of the water for coconut milk.
Add cayenne pepper.
206 Use regular paprika.
4g Add chopped kale, spinach, mushrooms, bell peppers, carrots, celery or
Saturated 3g any other favorite vegetables.
Polyunsaturated 0g
Monounsaturated 0g
35g
Fiber 4g
Sugar 1g
8g
Cholesterol 0mg
Sodium 329mg
Potassium 220mg
Vitamin A 848IU
Vitamin C 1mg
Calcium 61mg
Iron 3mg
Vitamin D 0IU
Vitamin E 1mg
Thiamine 0.2mg
Riboflavin 0.1mg
Niacin 1mg
Vitamin B6 0.2mg
Folate 116µg
Vitamin B12 0µg
Phosphorous 77mg
Magnesium 26mg
Zinc 1mg
Selenium 0µg
Slow Cooker Caribbean Carrot Soup

5 hours
Carrot (medium, chopped) Add carrots, potato, green onion tops, thyme, ginger, allspice, sea salt, cumin,
Yellow Potato (medium, chopped) nutmeg, vegetable broth and maple syrup to the slow cooker and stir to
Green Onion (green parts only) combine. Cook on high for 4 hours, or on low for 6 to 8 hours.
Dried Thyme
Use a handheld immersion blender to blend the soup until smooth and creamy.
Ground Ginger
Add more broth or water if needed to achieve desired consistency. Stir in lime
Ground Allspice
juice and coconut milk.
Sea Salt
Black Pepper Divide into bowls and garnish with cilantro (optional) and any leftover green
Cumin (ground) onion. Enjoy!
Nutmeg (ground)
Organic Vegetable Broth
Maple Syrup One serving is equal to approximately two cups of soup.
Lime (juiced) Make it on the stovetop instead. Add all ingredients to a pot and
Organic Coconut Milk (full fat, simmer on medium-low for 30 minutes, or until carrots and potatoes are tender.
from the can) Use a regular blender instead. Be careful and always leave room
Cilantro (optional, chopped) for the steam to escape.
Add a chopped jalapeno pepper.
Store in the fridge for up to five days. Freeze for up to three months.
263
11g
Saturated 9g
Polyunsaturated 0g
Monounsaturated 0g
38g
Fiber 5g
Sugar 15g
4g
Cholesterol 0mg
Sodium 1202mg
Potassium 928mg
Vitamin A 21728IU
Vitamin C 28mg
Calcium 99mg
Iron 2mg
Vitamin D 0IU
Vitamin E 1mg
Thiamine 0.2mg
Riboflavin 0.3mg
Niacin 2mg
Vitamin B6 0.2mg
Folate 33µg
Vitamin B12 0µg
Phosphorous 60mg
Magnesium 27mg
Zinc 1mg
Selenium 1µg
Vegan Stuffed Mushrooms

35 minutes
Extra Virgin Olive Oil Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
Yellow Onion (finely chopped) paper.
Walnuts (raw, chopped)
Heat a pan over medium heat and add the extra virgin olive oil along with the
Thyme (fresh)
onion, walnuts, and thyme. Cook until lightly toasted, about 4 to 5 minutes and
Garlic (clove, minced)
then add the minced garlic and cook for 30 seconds longer. Add the sea salt
Sea Salt
and cranberries and remove from heat.
Dried Unsweetened
Cranberries (roughly chopped) Use a spoon to add the walnut mixture to the mushrooms and sprinkle the
Cremini Mushrooms (whole, stems nutritional yeast on top. Transfer to the baking sheet and bake for 16 to 18
and gills removed) minutes.
Nutritional Yeast
Parsley (chopped) Remove the mushrooms from the oven and top with minced parsley. Enjoy
immediately.
276 One serving is equal to three stuffed mushrooms.

23g
Use portobello mushrooms or white button mushrooms instead.
Saturated 2g
Polyunsaturated 14g Use another herb like sage or rosemary.
Monounsaturated 5g Make the onion/walnut mix ahead of time and then prepare the rest before
15g eating by stuffing the mushrooms and cooking them.
Fiber 4g
Sugar 10g
7g
Cholesterol 0mg
Sodium 155mg
Potassium 316mg
Vitamin A 183IU
Vitamin C 6mg
Calcium 42mg
Iron 2mg
Vitamin D 3IU
Vitamin E 1mg
Thiamine 0.8mg
Riboflavin 0.9mg
Niacin 6mg
Vitamin B6 0.9mg
Folate 41µg
Vitamin B12 0.6µg
Phosphorous 149mg
Magnesium 54mg
Zinc 1mg
Selenium 8µg
Creamy Pasta with Kale

40 minutes
Chickpea Pasta
Cook the pasta according to the directions on the package and set aside.
Kale Leaves (sliced thin into
ribbons)
Heat a pan over medium-low heat. Sauté the kale and garlic for 5 to 7 minutes
then mix in the cooked pasta until warmed through. Turn off the heat.
Cashews (soaked for 30
minutes and drained)
In a high powered blender, add the drained cashews, water, nutritional yeast,
Water lemon juice, extra virgin olive oil, sea salt and black pepper. Blend on high until
Nutritional Yeast (optional) smooth.
Lemon Juice
Extra Virgin Olive Oil Toss the pasta with the cream sauce and enjoy!
Sea Salt & Black Pepper (to taste)
Use another green instead such as spinach, collard greens or Swiss chard.
483 Store leftovers in the fridge in an airtight container for up to three days.
29g Reheat leftovers in a pan over medium-low heat.
Saturated 4g
Use lentil, quinoa, brown rice or whole wheat pasta instead.
Polyunsaturated 4g
Monounsaturated 16g
46g
Fiber 11g
Sugar 7g
21g
Cholesterol 0mg
Sodium 83mg
Potassium 303mg
Vitamin A 1348IU
Vitamin C 28mg
Calcium 132mg
Iron 8mg
Vitamin D 0IU
Vitamin E 2mg
Thiamine 1.0mg
Riboflavin 1.1mg
Niacin 5mg
Vitamin B6 1.1mg
Folate 42µg
Vitamin B12 0.8µg
Phosphorous 186mg
Magnesium 99mg
Zinc 2mg
Selenium 7µg
Egyptian Lentil Soup with Caramelized Onions

30 minutes
Water In a large pot, heat the water over high heat while you prepare the remaining
Dry Red Lentils (rinsed) ingredients.
Yellow Onion (medium, peeled and
sliced, divided) Add the lentils, 2/3 of the onion, garlic, cumin and salt. Simmer for 20 minutes.
Garlic (cloves, minced)
Cumin Meanwhile, prepare a separate pan over medium-high heat with a bit of water.
Sea Salt Add the remaining onions and cook until soft and golden brown, about 15 to
Lemon (juiced) 20 minutes. Stir frequently and add more water as needed. Set aside.
Add lemon juice to the soup and adjust the salt to your preference. Use a
handheld blender to puree the soup until it reaches a smooth consistency.
209
1g
Divide into bowls and top with the caramelized onions. Enjoy!
Saturated 0g
Polyunsaturated 0g
Monounsaturated 0g
37g
Fiber 15g Garnish the soup with yogurt, parsley, cilantro, slivered almonds,
Sugar 4g crushed pistachios, pomegranate seeds or red pepper flakes.
13g Use apple cider vinegar instead.
Cholesterol 0mg
One serving is equal to approximately one cup of soup.
Sodium 478mg
Potassium 652mg Refrigerate in an airtight container for up to 5 to 7 days. Freeze for longer.
Vitamin A 106IU
Vitamin C 8mg
Calcium 58mg
Iron 4mg
Vitamin D 0IU
Vitamin E 0mg
Thiamine 0mg
Riboflavin 0mg
Niacin 0mg
Vitamin B6 0mg
Folate 62µg
Vitamin B12 0µg
Phosphorous 255mg
Magnesium 67mg
Zinc 3mg
Selenium 0µg
Roasted Chickpea Tacos

45 minutes
Chickpeas (cooked) Preheat the oven to 425ºF (218ºC) and line a baking sheet with parchment
Red Bell Pepper (sliced) paper. Add the chickpeas and red pepper to the sheet. Drizzle with 1/3 of the
Extra Virgin Olive Oil olive oil and toss to coat. Add the chili powder and sea salt. Bake for 15 to 20
minutes.
Chili Powder
Sea Salt
Remove from the oven, shake the baking sheet and cook for 10 to 15 minutes
Avocado
more.
Lime (juiced)
Garlic (clove, minced) Add the avocado flesh, lime juice, garlic, water and remaining olive oil to a
Water blender or food processor. Blend until smooth and creamy.
Corn Tortilla
Add the avocado sauce to the tortillas. Top with the chickpeas and peppers.
Serve and enjoy!
479
20g
One serving is equal to two tacos.
Saturated 3g
Polyunsaturated 3g
Use lettuce as a wrap.
Monounsaturated 12g Add hot sauce or cayenne pepper to the assembled tacos.
64g Refrigerate ingredients separately in their own airtight containers for up to 3
Fiber 15g
days. For best results, reheat the chickpeas and peppers in a skillet before serving.
Sugar 7g
12g
Roast additional vegetables, such as cauliflower, broccoli florets or sweet
Cholesterol 0mg potato, and add to the tacos.
Sodium 124mg
Potassium 708mg
Vitamin A 1501IU
Vitamin C 61mg
Calcium 262mg
Iron 4mg
Vitamin D 0IU
Vitamin E 4mg
Thiamine 0.2mg
Riboflavin 0.2mg
Niacin 2mg
Vitamin B6 0.4mg
Folate 238µg
Vitamin B12 0µg
Phosphorous 210mg
Magnesium 72mg
Zinc 2mg
Selenium 4µg
Roasted Spaghetti Squash

50 minutes
Spaghetti Squash (large)

Preheat the oven to 400ºF (204ºC). Line a baking sheet with parchment paper.
Slice the spaghetti squash into even rings through its belly. Carve out the seeds
and set aside. Place the rings onto the baking sheet and bake for 40 to 45
43
minutes.
0g
Saturated 0g
Polyunsaturated 0g Remove the squash from the oven and let it cool. Use a fork to shred the flesh
Monounsaturated 0g into noodles. Enjoy!
11g
Fiber 2g
Sugar 0g
1g A pasta alternative or in a stir fry. You can also pair it with a protein and
Cholesterol 0mg vegetable.
Sodium 3mg
Cooked spaghetti squash keeps well in the fridge for 3 to 4 days.
Potassium 374mg
Vitamin A 396IU Cook with oil and season with your favorite spices.
Vitamin C 12mg
Calcium 36mg
Iron 1mg
Vitamin D 0IU
Vitamin E 0mg
Thiamine 0.2mg
Riboflavin 0mg
Niacin 1mg
Vitamin B6 0.2mg
Folate 18µg
Vitamin B12 0µg
Phosphorous 39mg
Magnesium 35mg
Zinc 0mg
Selenium 1µg
Spinach & Pea Risotto

35 minutes
Organic Vegetable Broth Heat the vegetable broth in a medium pot over medium-high heat. Once it
Extra Virgin Olive Oil starts to simmer, reduce heat to low to keep warm.
Yellow Onion (finely chopped)
Meanwhile, heat the olive oil over medium heat in a large pot. Saute the onions
for 5 minutes or until translucent but not browned. Add the garlic and half of
Sea Salt (divided)
the salt. Cook for another minute. Add the rice and lemon juice and gently stir
Arborio Rice
until the lemon juice is absorbed.
Lemon Juice
Baby Spinach (chopped) Add 1/2 cup of the warmed broth to the rice in the pot stirring constantly until
Frozen Peas the broth has been absorbed. The rice and broth should be at a gentle simmer
Nutritional Yeast throughout the cooking process, not a boil.
Continue to add the broth 1/2 cup at a time until all but a 1/2 cup of broth is
remaining and rice is cooked through. Aim for al dente rice, not mushy. This will
take about 20 to 25 minutes.
312
7g
Saturated 1g Next, add the last 1/2 cup of broth along with the spinach, peas and remaining
Polyunsaturated 1g salt. Continue to stir until the last of the broth has been absorbed, the spinach is
Monounsaturated 5g wilted and the peas are tender. Remove from the heat and stir in the nutritional
54g
yeast. Season with additional salt or lemon juice as needed.
Fiber 4g
Sugar 5g
8g Divide between plates and enjoy.
Cholesterol 0mg
Sodium 1005mg
Potassium 229mg
Vitamin A 3476IU
Keep refrigerated in an airtight container for up to three days.
Vitamin C 18mg
Calcium 47mg One serving is equal to approximately 1.25 cups of risotto.
Iron 2mg Top with additional nutritional yeast, vegan parmesan cheese, freshly
Vitamin D 0IU chopped parsley, basil, lemon zest or freshly ground black pepper.
Vitamin E 1mg
If risotto has become too thick after stirring in the spinach and peas, thin
Thiamine 2.2mg
Riboflavin 2.2mg with two tablespoons of warm water at a time until desired consistency is reached.
Niacin 12mg
This recipe was developed and tested using Arborio Rice. We have not tested this
Vitamin B6 2.2mg
recipe using any other type of rice.
Folate 69µg
Vitamin B12 1.8µg
Phosphorous 53mg
Magnesium 30mg
Zinc 1mg
Selenium 6µg
Crispy Peanut Tofu with Cauliflower Rice

40 minutes
Tofu (extra firm, drained) Preheat the oven to 400ºF (204ºC). Slice the tofu into cubes and pat dry with a
Sesame Oil paper towel, pressing gently to remove excess liquid. Bake for 20 minutes.
Tamari
While the tofu is baking, make the sauce by whisking together the sesame oil,
Coconut Sugar
tamari, coconut sugar, and peanut butter. Once the tofu is done baking add it to
a dish and cover with the sauce to marinate.
Cauliflower (medium, grated
into rice)
Heat a skillet over medium heat. Add the cauliflower rice and cook for 5 to 6
Lime (sliced into wedges) minutes. Remove the rice and set aside. Then add the tofu with the sauce and
cook for 2 to 3 minutes until heated through and slightly browned.
Divide the cauliflower rice between plates and top with tofu and a lime wedge.
243 Enjoy!
15g
Saturated 3g
Polyunsaturated 6g
Monounsaturated 5g Use soy sauce or coconut aminos.
16g
Use regular rice instead.
Fiber 5g
Sugar 8g
Use sunflower seed butter instead of peanut butter.
18g Use another type of sweetener such as honey or brown sugar.
Cholesterol 0mg Garnish with red pepper flakes.
Sodium 804mg
Garnish with fresh mint.
Potassium 684mg
Vitamin A 6IU
Vitamin C 74mg
Calcium 361mg
Iron 3mg
Vitamin D 0IU
Vitamin E 1mg
Thiamine 0.2mg
Riboflavin 0.2mg
Niacin 3mg
Vitamin B6 0.4mg
Folate 106µg
Vitamin B12 0µg
Phosphorous 243mg
Magnesium 85mg
Zinc 2mg
Selenium 16µg
Tofu & Veggie Hot Pot

30 minutes
Organic Vegetable Broth In an induction hot pot appliance, or a large pot over the stovetop, combine the
Tamari broth, tamari, vinegar and salt. Bring to a boil and adjust seasoning as needed.
Rice Vinegar
Add the mushrooms, calabash squash, cabbage and tofu. Cook until the
Sea Salt
veggies are soft, about 15 to 20 minutes. Just before serving, add the shiratake
Mushrooms (halved)
noodles.
Calabash Squash (chopped)
Napa Cabbage (thinly sliced) If you are using an induction hot pot at the table, each person can serve
Tofu (extra firm, broiled, themselves as the food cooks. If you are using the stovetop, divide the
cubed) ingredients and broth into bowls and enjoy!
Shiratake Noodles (rinsed,
drained)
This recipe is best enjoyed immediately but can be refrigerated in an airtight

container for up to three days. Store the noodles separately from the broth and veggies
for best results.
140
One serving is equal to approximately three to four ounces of noodles with
6g
Saturated 1g
one cup of veggies and tofu.
Polyunsaturated 3g Use bone broth instead of vegetable broth. Marinate your tofu before
Monounsaturated 2g adding to the broth.
12g
Top with sliced green onions, fried shallots, enoki mushrooms,
Fiber 3g
sliced carrots and/or cooked beef slices.
Sugar 5g
15g Use zucchini or celery instead.
Cholesterol 0mg Use ramen or rice noodles instead.
Sodium 1543mg
Potassium 494mg
Vitamin A 842IU
Vitamin C 24mg
Calcium 365mg
Iron 5mg
Vitamin D 3IU
Vitamin E 0mg
Thiamine 0.2mg
Riboflavin 0.3mg
Niacin 2mg
Vitamin B6 0.2mg
Folate 39µg
Vitamin B12 0µg
Phosphorous 191mg
Magnesium 59mg
Zinc 2mg
Selenium 18µg
Coconut Zucchini Fries

20 minutes
Coconut Oil Preheat the oven to 400ºF (204ºC). Line a baking sheet with foil and coat with
Organic Coconut Milk (canned, oil.
full fat)
Coconut Flour Pour the coconut milk into a small bowl. In a separate bowl, combine the
coconut flour and salt.
Sea Salt
Zucchini (medium, sliced into strips)
Dip each zucchini strip in the coconut milk, letting the excess liquid drip off.
Transfer to the bowl of salted coconut flour and coat well, shaking off any
excess flour. Place onto the baking sheet. Bake for 12 to 15 minutes or until
golden brown, gently flipping halfway.
103
7g
Saturated 6g Remove from oven and enjoy!
Polyunsaturated 0g
Monounsaturated 0g
7g
Fiber 4g
Use eggs instead.
Sugar 3g
2g
Refrigerate in an airtight container for up to five days. Reheat in the oven for
Cholesterol 0mg best results.
Sodium 322mg Add paprika, chili powder or spices of your choice to the coconut
Potassium 279mg flour.
Vitamin A 196IU
Substitute half of the coconut flour with breadcrumbs or shredded coconut.
Vitamin C 18mg
Calcium 16mg
Drizzle the zucchini fries with oil prior to baking.
Iron 1mg
Vitamin D 0IU
Vitamin E 0mg
Thiamine 0mg
Riboflavin 0.1mg
Niacin 0mg
Vitamin B6 0.2mg
Folate 24µg
Vitamin B12 0µg
Phosphorous 37mg
Magnesium 18mg
Zinc 0mg
Selenium 0µg
Vegan Pesto Pizza

1 hour 30 minutes
All Purpose Gluten-Free In a mixing bowl, combine the flour, flax, psyllium husk, baking powder, salt and
Flour yeast.
Ground Flax Seed
Psyllium Husk Powder Add the warm water and oil. Mix with a fork then knead with your hands and
form a ball. The dough should be a bit sticky but able to hold shape. If the
Baking Powder
dough is too wet, add more psyllium husk. If it is too dry, add water. Cover with
Sea Salt
a damp towel and let sit at room temperature for 60 minutes.
Instant Yeast
Water (warm) Adjust the oven racks to the top and preheat to 500ºF (260ºC). Place a pizza
Extra Virgin Olive Oil (plus stone or baking sheet in the oven.
extra for greasing)
Pesto Grease your fingers with a bit of oil. Transfer the dough to a sheet of aluminum
Tomato (small, sliced) foil, and gently press into a thin round layer, roughly 1/4 inch thick. Transfer
onto the preheated stone or baking sheet and bake for 8 to 10 minutes.
Spread the pesto evenly over the pizza and top with tomato slices. Bake for an
additional 7 to 9 minutes. Let cool slightly and enjoy!
383
21g
Saturated 3g
Polyunsaturated 3g
Monounsaturated 14g
For a pizza that makes eight servings spread the dough about 15 inches in
44g diameter, 1/4 to 1/2-inch thick.
Fiber 9g Refrigerate in an airtight container or storage bag for up to seven days.
Sugar 1g Freeze up to three months. Reheat in the oven.
5g
One serving equals one slice of pizza.
Cholesterol 0mg
Sodium 464mg Customize your pizza with your favourite toppings like pepperoni,
Potassium 147mg onions, mushrooms and/or green peppers.
Vitamin A 659IU Divide the dough into your desired number of pizzas and customize
Vitamin C 6mg
your toppings. Reduce the cooking time accordingly until the crust has browned
Calcium 93mg
slightly.
Iron 1mg
Vitamin D 0IU This recipe was developed and tested using Bob's Red Mill All Purpose Gluten-
Vitamin E 3mg Free Flour. Please note that results may vary with other types of flour.
Thiamine 0mg
Reduce the heat to 425ºF and cook the pizza on parchment paper
Riboflavin 0.1mg
instead. Increase the cooking time accordingly until the crust has browned slightly.
Niacin 0mg
Vitamin B6 0mg
Folate 11µg
Vitamin B12 0µg
Phosphorous 64mg
Magnesium 11mg
Zinc 0mg
Selenium 0µg
Basil Pesto Hummus

10 minutes
Chickpeas (cooked) Add all ingredients together in a food processor or high-speed blender. Blend
Basil Leaves (roughly chopped) until a creamy consistency forms, scraping the sides down as needed. Enjoy!
Lemon (juiced)
Water
Sea Salt Refrigerate in an airtight container for up to five days, or freeze for up to six
months.
Veggie sticks, brown rice tortilla chips, on a salad, in a wrap or as a
sandwich spread.
92 Use olive oil, avocado oil, broth and/or leftover liquid from the chickpeas
1g instead of water.
Saturated 0g
If hummus is too thick, add one tablespoon of cold water at a time.
Polyunsaturated 1g
Monounsaturated 0g
16g
Fiber 4g
Sugar 3g
5g
Cholesterol 0mg
Sodium 397mg
Potassium 178mg
Vitamin A 202IU
Vitamin C 4mg
Calcium 35mg
Iron 2mg
Vitamin D 0IU
Vitamin E 0mg
Thiamine 0.1mg
Riboflavin 0mg
Niacin 0mg
Vitamin B6 0.1mg
Folate 98µg
Vitamin B12 0µg
Phosphorous 95mg
Magnesium 29mg
Zinc 1mg
Selenium 2µg
Socca Flatbread
1 hour 10 minutes
Chickpea Flour In a mixing bowl whisk the chickpea flour, water, two thirds of the oil and salt
Water together until smooth. Let the batter sit for 1 hour.
Avocado Oil (divided)
About 10 minutes before the batter is done resting, preheat the oven to 450ºF
Sea Salt
(232ºC) and place a 10-inch cast iron pan inside the warming oven.
Remove the pan from the oven and turn the broiler to high. Add the remaining
oil into the pan and swirl to coat. Pour the batter into the pan and place under
209
the broiler for 5 to 7 minutes or until the edges have browned and the top of
10g
the flatbread is firm.
Saturated 1g
Polyunsaturated 1g
Monounsaturated 5g
Carefully remove the socca from the pan, slice and serve immediately. Enjoy!
24g
Fiber 7g
Sugar 4g
8g
Cholesterol 0mg Store leftover socca in the fridge for up to three days. Reheat in the oven or
Sodium 205mg toaster until just warmed through and crisp.
Potassium 0mg One serving is approximately two pieces of socca, or about 1/3 of the
Vitamin A 0IU
flatbread when cooked in a 10-inch pan.
Vitamin C 2mg
Calcium 61mg
Add dried herbs and spices to the batter, like Italian seasoning, dried
Iron 2mg oregano, garlic powder or onion powder.
Vitamin D 0IU
Vitamin E 0mg
Thiamine 0mg
Riboflavin 0mg
Niacin 0mg
Vitamin B6 0mg
Folate 0µg
Vitamin B12 0µg
Phosphorous 0mg
Magnesium 2mg
Zinc 0mg
Selenium 0µg
Curried Kale Salad

15 minutes
Lemon Juice In a small bowl, whisk together the lemon juice, tahini, coconut aminos, maple
Tahini syrup, curry powder and sea salt to make the dressing.
Coconut Aminos
Add the kale leaves to a large bowl and add the dressing. Massage the
Maple Syrup
dressing into the kale leaves using your hands. Garnish with pumpkin seeds.
Curry Powder
Serve and enjoy!
Sea Salt
Kale Leaves (washed, dried and
thinly sliced)
Pumpkin Seeds Refrigerate in an airtight container for up to two days. To keep longer, store
the dressing separately from the kale.
Top with protein of your choice, such as tofu, chickpeas or chicken.
Use tamari instead.
172
12g
Saturated 2g
Polyunsaturated 5g
Monounsaturated 5g
13g
Fiber 6g
Sugar 5g
6g
Cholesterol 0mg
Sodium 330mg
Potassium 301mg
Vitamin A 2540IU
Vitamin C 61mg
Calcium 215mg
Iron 4mg
Vitamin D 0IU
Vitamin E 1mg
Thiamine 0.3mg
Riboflavin 0.3mg
Niacin 2mg
Vitamin B6 0.1mg
Folate 55µg
Vitamin B12 0µg
Phosphorous 148mg
Magnesium 38mg
Zinc 1mg
Selenium 6µg
Homemade Dukkah
10 minutes
Hazelnuts (roasted, unsalted) Combine all ingredients into a food processor or blender. Process until you
Almonds (roasted, unsalted) reach a coarse grainy texture. Transfer to a bowl or airtight container and enjoy!
Sesame Seeds (white and/or
black, toasted)
Coriander Seed Refrigerate in an airtight container for up to two weeks.
Fennel Seed One serving is equal to approximately two tablespoons.
Cumin (ground) Use sunflower seeds instead of walnuts and almonds.
Sea Salt & Black Pepper (to taste) Add your choice of spices and dried herbs, cashews, walnuts, green
peppercorns and/or black cumin.
Bread or vegetables dipped in oil, or added to soups, dips, roasted
vegetables or salads.
98
9g
Saturated 1g
Polyunsaturated 2g
Monounsaturated 6g
4g
Fiber 2g
Sugar 1g
3g
Cholesterol 0mg
Sodium 2mg
Potassium 128mg
Vitamin A 6IU
Vitamin C 1mg
Calcium 60mg
Iron 1mg
Vitamin D 0IU
Vitamin E 3mg
Thiamine 0.1mg
Riboflavin 0.1mg
Niacin 1mg
Vitamin B6 0.1mg
Folate 13µg
Vitamin B12 0µg
Phosphorous 71mg
Magnesium 42mg
Zinc 1mg
Selenium 2µg
Pressure Cooker Pulled Jackfruit

30 minutes
Canned Jackfruit (young,

Use your fingers to pull the pieces of the jackfruit apart so that it is all shredded.
drained and rinsed)
Add the shredded jackfruit and all remaining ingredients into your pressure
cooker. Secure the lid, and cook on high pressure for 3 minutes.
Smoked Paprika
Cumin Let the pressure release naturally for 10 minutes, and then do a quick release.
Lime Juice Transfer to a bowl and enjoy!
Tamari
Tomato Paste
Organic Vegetable Broth Remove from the pressure cooker and layer on a cookie sheet lined
Maple Syrup with parchment paper. Broil for 10 minutes.
Toss the jackfruit with chili flakes or hot sauce.
Use regular paprika or chili powder instead.
Cook on the stovetop instead over medium heat in a large stockpot
208
for 15 to 20 minutes.
1g
Saturated 0g
Refrigerate in an airtight container for 3 to 4 days.
Polyunsaturated 0g A taco filling or as a side dish.
Monounsaturated 0g
52g
Fiber 3g
Sugar 5g
3g
Cholesterol 0mg
Sodium 835mg
Potassium 329mg
Vitamin A 973IU
Vitamin C 9mg
Calcium 108mg
Iron 2mg
Vitamin D 0IU
Vitamin E 1mg
Thiamine 0.1mg
Riboflavin 0.2mg
Niacin 2mg
Vitamin B6 0.2mg
Folate 30µg
Vitamin B12 0µg
Phosphorous 46mg
Magnesium 33mg
Zinc 0mg
Selenium 1µg
Broccoli & Mushroom Fried Rice

15 minutes
Broccoli (chopped into small Add the broccoli florets to a food processor and pulse until a rice consistency
florets) forms.
Avocado Oil
Mushrooms (sliced) Heat a large pan over medium heat and add in the avocado oil. Once the oil is
warmed, add in the broccoli, mushrooms and garlic. Cook for 10 minutes.
Coconut Aminos
Once the ingredients are cooked through, add in the coconut aminos, almonds,
Almonds (slivered)
onion powder and sea salt. Cook for roughly 3 minutes, stirring often to
Onion Powder combine the flavors. Remove from heat.
Sea Salt
Green Onion (chopped)
Top with green onions and cilantro. Divide between plates and enjoy!
Cilantro (chopped)
Refrigerate in an airtight container for up to three days. For best results, reheat
119 in a skillet.
8g Omit the almonds or use sunflower or sesame seeds instead.
Saturated 1g
Top with a fried egg or stir in a scrambled egg.
Polyunsaturated 2g
Monounsaturated 5g
9g
Fiber 3g
Sugar 3g
5g
Cholesterol 0mg
Sodium 678mg
Potassium 360mg
Vitamin A 711IU
Vitamin C 43mg
Calcium 59mg
Iron 1mg
Vitamin D 3IU
Vitamin E 3mg
Thiamine 0.1mg
Riboflavin 0.3mg
Niacin 2mg
Vitamin B6 0.2mg
Folate 43µg
Vitamin B12 0µg
Phosphorous 112mg
Magnesium 41mg
Zinc 1mg
Selenium 5µg
Green Cabbage & Edamame Salad

15 minutes
Green Cabbage (shredded)

Add the cabbage, cucumber and edamame to a large bowl.
Cucumber (thinly sliced)
Frozen Edamame (thawed)
To make the dressing, add the sunflower seed butter, maple syrup, tamari, lime
Sunflower Seed Butter
juice, sesame oil and water to a blender and blend on high until smooth and
Maple Syrup creamy.
Tamari
Lime Juice Add the dressing to the salad and mix well. Top with sunflower seeds and
Sesame Oil cilantro. Serve and enjoy!
Water
Sunflower Seeds
Cilantro (chopped) Refrigerate in an airtight container for up to two days. For longer-lasting
leftovers, store the salad ingredients separate from the dressing for up to five days.
Use almond butter or peanut butter instead.
Top with a protein of your choice, like chicken, chickpeas, or tofu.
199
13g
Saturated 1g
Polyunsaturated 6g
Monounsaturated 5g
15g
Fiber 5g
Sugar 7g
8g
Cholesterol 0mg
Sodium 185mg
Potassium 469mg
Vitamin A 268IU
Vitamin C 31mg
Calcium 72mg
Iron 2mg
Vitamin D 0IU
Vitamin E 5mg
Thiamine 0.1mg
Riboflavin 0.2mg
Niacin 2mg
Vitamin B6 0.3mg
Folate 161µg
Vitamin B12 0µg
Phosphorous 255mg
Magnesium 73mg
Zinc 2mg
Selenium 17µg
Radish & Cucumber Salad

15 minutes
Hemp Seeds To make the dressing, add the hemp seeds, hemp oil, apple cider vinegar and
Hemp Oil half of the fresh dill into a food processor or blender and blend until smooth.
Apple Cider Vinegar
Add the sliced cucumber and radishes into a bowl and toss together with the
Fresh Dill (divided)
dressing.
Cucumber (sliced)
Radishes (sliced)
Top with the remaining dill and enjoy!
257
Best enjoyed the same day. For longer-lasting leftovers, refrigerate the
22g
Saturated 2g
vegetables separate from the dressing in airtight containers for up to two days.
Polyunsaturated 17g Serve over a bed of spinach, arugula, or kale.
Monounsaturated 3g Add salt and pepper to the dressing.
13g
Top with chicken breast or chickpeas.
Fiber 3g
Sugar 6g
7g
Cholesterol 0mg
Sodium 28mg
Potassium 653mg
Vitamin A 307IU
Vitamin C 16mg
Calcium 63mg
Iron 2mg
Vitamin D 0IU
Vitamin E 0mg
Thiamine 0.3mg
Riboflavin 0.1mg
Niacin 2mg
Vitamin B6 0.2mg
Folate 48µg
Vitamin B12 0µg
Phosphorous 314mg
Magnesium 141mg
Zinc 2mg
Selenium 1µg
Pea & Basil Buckwheat Risotto

20 minutes
Buckwheat Groats (soaked In a pot, combine the buckwheat groats with 2/3 of the vegetable broth. Bring
overnight, drained & rinsed) to a simmer and cover with a lid until soft, about 18 to 20 minutes.
Organic Vegetable Broth
(divided) Meanwhile, combine the remaining broth, half the peas, basil leaves, nutritional
Fresh Peas (or frozen, divided) yeast and sea salt in a high-speed blender. Blend until smooth, scraping down
the sides as needed.
Basil Leaves (stems removed)
Nutritional Yeast
When the buckwheat is cooked, stir in the remaining peas and blender mixture.
Sea Salt
Divide into bowls or containers. Enjoy!
516
4g One serving is equal to approximately 1 3/4 cup.
Saturated 1g Add a splash of apple cider vinegar and/or your desired herbs and spices.
Polyunsaturated 1g
Top with red pepper flakes and/or a dollop of yogurt.
Monounsaturated 1g
104g
Fiber 21g
Sugar 10g
24g
Cholesterol 0mg
Sodium 1599mg
Potassium 873mg
Vitamin A 4138IU
Vitamin C 67mg
Calcium 136mg
Iron 7mg
Vitamin D 0IU
Vitamin E 1mg
Thiamine 3.4mg
Riboflavin 3.3mg
Niacin 23mg
Vitamin B6 3.5mg
Folate 169µg
Vitamin B12 2.4µg
Phosphorous 518mg
Magnesium 301mg
Zinc 6mg
Selenium 18µg
Shirataki Noodles with Tofu

40 minutes
Tofu (extra firm, drained) Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
Avocado Oil paper. Slice the tofu into cubes and pat dry with a paper towel, pressing gently
Tamari to remove excess liquid. Add the tofu to a small bowl and toss with avocado oil,
tamari, arrowroot powder and chili flakes, if using. Place on the baking sheet
Arrowroot Powder
and cook for 25 to 30 minutes, flipping halfway through.
Chili Flakes (optional)
Shiratake Noodles
Drain and rinse the shiratake noodles. Add the noodles to a medium-sized pan
Organic Coconut Milk (full fat, along with the coconut milk, ginger and lime juice. Cook over medium-low heat
from a can) for 8 to 10 minutes.
Ginger (minced)
Lime Juice Divide the noodles between bowls. Top with tofu and sea salt. If using, top with
Sea Salt sesame seeds and cilantro. Serve and enjoy!
Sesame Seeds (optional)
Cilantro (optional, chopped)
Refrigerate in an airtight container for up to three days.
Add additional vegetables, such as shredded carrot, zucchini,
mushrooms or spinach.
438 Use extra virgin olive oil or coconut oil.
34g
Use cornstarch instead.
Saturated 13g
Polyunsaturated 9g Use a spiralized vegetable like zucchini and sweet potato, or use a
Monounsaturated 10g different noodle like rice noodles or soba noodles.
12g
Fiber 4g
Sugar 3g
28g
Cholesterol 0mg
Sodium 1681mg
Potassium 508mg
Vitamin A 140IU
Vitamin C 3mg
Calcium 739mg
Iron 9mg
Vitamin D 0IU
Vitamin E 0mg
Thiamine 0.2mg
Riboflavin 0.2mg
Niacin 2mg
Vitamin B6 0.3mg
Folate 36µg
Vitamin B12 0µg
Phosphorous 346mg
Magnesium 124mg
Zinc 3mg
Selenium 33µg
Dill & Hemp Seed Dressing

10 minutes
Hemp Seeds Add all of the ingredients into a blender or food processor and blend until
Hemp Oil smooth.
Fresh Dill
Apple Cider Vinegar Serve on a salad or with vegetables and enjoy!
240
24g One serving is equal to approximately two tablespoons of dressing.
Saturated 2g Use avocado oil or olive oil instead.
Polyunsaturated 19g
Add salt and pepper to taste.
Monounsaturated 3g
3g
Fiber 1g
Sugar 1g
6g
Cholesterol 0mg
Sodium 2mg
Potassium 244mg
Vitamin A 45IU
Vitamin C 1mg
Calcium 15mg
Iron 2mg
Vitamin D 0IU
Vitamin E 0mg
Thiamine 0.3mg
Riboflavin 0.1mg
Niacin 2mg
Vitamin B6 0.1mg
Folate 23µg
Vitamin B12 0µg
Phosphorous 330mg
Magnesium 140mg
Zinc 2mg
Selenium 0µg
Peanut Butter Brownie Batter

10 minutes
All Natural Peanut Butter Add all ingredients to a bowl and mix with a spatula until well combined.
Maple Syrup Divide between jars and enjoy!
Water
Almond Flour
Cocoa Powder Refrigerate in an airtight container up to 1 week.
Organic Dark Chocolate Chips Each serving equals approximately 3 tablespoons of batter.
Omit cocoa powder and replace 1/3 of the almond flour with chocolate
protein powder.
278
21g
Saturated 5g
Polyunsaturated 2g
Monounsaturated 4g
16g
Fiber 4g
Sugar 9g
9g
Cholesterol 0mg
Sodium 4mg
Potassium 121mg
Vitamin A 0IU
Vitamin C 0mg
Calcium 60mg
Iron 1mg
Vitamin D 0IU
Vitamin E 1mg
Thiamine 0mg
Riboflavin 0.1mg
Niacin 2mg
Vitamin B6 0.1mg
Folate 14µg
Vitamin B12 0µg
Phosphorous 64mg
Magnesium 95mg
Zinc 1mg
Selenium 1µg
Sweet Potato Chocolate Pudding

45 minutes
Sweet Potato (medium, sliced in half Preheat the oven to 400ºF (204ºC) and line a baking sheet with parchment
lengthwise) paper. Add the sweet potatoes cut side down and pierce with a fork all over.
Unsweetened Almond Milk Bake for 35 to 40 minutes, or until cooked through.
Cacao Powder
Remove the sweet potato from the oven. Let cool slightly and peel the skin off.
Pitted Dates
Add the sweet potato along with the almond milk, cacao powder, dates, vanilla,
Vanilla Extract
and sea salt to a blender and blend on high until smooth and creamy.
Sea Salt
Strawberries (sliced) Divide the pudding into bowls and top with sliced strawberry slices and
Unsweetened Coconut Flakes coconut flakes. Enjoy!
(toasted)
Use a food processor.

Two medium sweet potatoes are equal to about 1.5 cup of cooked and
177
7g
mashed sweet potato.
Saturated 4g Chopped fruit, nuts or seeds.
Polyunsaturated 0g Sweeten with maple syrup, honey or coconut sugar instead.
Monounsaturated 0g
26g
Fiber 7g
Sugar 10g
3g
Cholesterol 0mg
Sodium 143mg
Potassium 503mg
Vitamin A 9318IU
Vitamin C 13mg
Calcium 124mg
Iron 2mg
Vitamin D 19IU
Vitamin E 0mg
Thiamine 0.1mg
Riboflavin 0.1mg
Niacin 1mg
Vitamin B6 0.2mg
Folate 13µg
Vitamin B12 0µg
Phosphorous 41mg
Magnesium 79mg
Zinc 0mg
Selenium 1µg
Double Chocolate Mint Energy Balls

15 minutes
Pitted Dates Add the dates, almonds, cacao powder, cacao nibs, sea salt and peppermint
Almonds (raw) extract to the bowl of a food processor. While the food processor is running
Cacao Powder stream in the water. Run the food processor until the date mixture forms a ball.
Cacao Nibs
Sea Salt Form the mixture into small balls with your hands and enjoy!
Peppermint Extract
Water
Use raw cashews instead.

One serving is equal to two balls.
Store in the fridge up to five days, or in the freezer for up to three months.
124
7g
Saturated 1g
Polyunsaturated 1g
Monounsaturated 4g
13g
Fiber 4g
Sugar 8g
3g
Cholesterol 0mg
Sodium 50mg
Potassium 215mg
Vitamin A 2IU
Vitamin C 0mg
Calcium 41mg
Iron 1mg
Vitamin D 0IU
Vitamin E 3mg
Thiamine 0mg
Riboflavin 0.1mg
Niacin 1mg
Vitamin B6 0mg
Folate 8µg
Vitamin B12 0µg

Phosphorous 65mg
Magnesium 51mg
Zinc 0mg
Selenium 1µg
Pumpkin Muffins
40 minutes
Ground Flax Seed

Preheat the oven to 350ºF (177ºC) and line a muffin tin with liners.
Water
In a small bowl mix the ground flax seed with water and set aside. In another
Apple Cider Vinegar
small bowl add the almond milk and apple cider vinegar and set aside.
Oat Flour
Almond Flour In a medium-sized bowl add the oat flour, almond flour, baking soda, baking
Baking Soda powder, pumpkin pie spice and sea salt. Whisk to combine. In a separate large
Baking Powder bowl add the pureed pumpkin, maple syrup, coconut oil, almond milk mixture
Pumpkin Pie Spice and flax mixture. Whisk until combined.
Sea Salt
Add the dry ingredients to the wet and stir to combine. Fold in the chopped
Pureed Pumpkin
walnuts. Fill each muffin liner about 3/4 full and place in the oven to bake for
Maple Syrup
30 minutes.
Coconut Oil (melted)
Walnuts (roughly chopped)
Remove from oven and let cool before serving or storing. Enjoy!
215 Store in an airtight container in the fridge for up to five days. Place in an
12g
airtight freezer bag for up to two months.
Saturated 3g
Polyunsaturated 3g
One serving is equal to one muffin.
Monounsaturated 1g Use chocolate chips instead of walnuts.
24g
Fiber 4g
Sugar 9g
6g
Cholesterol 0mg
Sodium 182mg
Potassium 94mg
Vitamin A 3193IU
Vitamin C 1mg
Calcium 78mg
Iron 2mg
Vitamin D 3IU
Vitamin E 0mg
Thiamine 0mg
Riboflavin 0.2mg
Niacin 0mg
Vitamin B6 0mg
Folate 7µg
Vitamin B12 0µg
Phosphorous 28mg
Magnesium 43mg
Zinc 0mg
Selenium 0µg
Chocolate Peanut Butter Energy Bites

15 minutes
Quick Oats In a large mixing bowl combine oats, flax, cacao powder, sea salt, peanut butter
Ground Flax Seed and maple syrup. Add almond milk if the dough is too thick and sticky.
Cacao Powder
Roll the dough into balls about 1-inch in diameter. Chill in the fridge for at least
Sea Salt
20 minutes before serving. Enjoy!
Maple Syrup
(optional) Store in an airtight container in the fridge for seven days or in the freezer for
longer. Always serve chilled.
One serving is equal to one ball.
Use certified gluten-free oats.
108 Use sunflower seed butter instead.
6g Add vanilla extract.
Saturated 1g
Use honey instead.
Polyunsaturated 2g
Monounsaturated 2g For best results, these balls need a smaller oat-texture. If you substitute
11g with rolled oats, pulse a few times in a food processor to chop them up into a quick oats
Fiber 2g texture.
Sugar 5g
3g
Cholesterol 0mg
Sodium 40mg
Potassium 85mg
Vitamin A 2IU
Vitamin C 0mg
Calcium 19mg
Iron 1mg
Vitamin D 0IU
Vitamin E 1mg
Thiamine 0mg
Riboflavin 0.1mg
Niacin 1mg
Vitamin B6 0mg
Folate 7µg
Vitamin B12 0µg
Phosphorous 27mg
Magnesium 22mg
Zinc 0mg
Selenium 0µg
Pumpkin Energy Balls

25 minutes
Coconut Butter (melted) In a blender or food processor add all ingredients and process until the mixture
Pureed Pumpkin comes together.
Pumpkin Pie Spice
Remove the mixture from the blender or food processor and place in a bowl.
Monk Fruit Sweetener
Set the bowl in the freezer for 15 to 20 minutes. Once the mixture is set, roll
Sea Salt
into balls. Store in the fridge or freezer until ready to eat. Enjoy!
74 Refrigerate in an airtight container for up to five days.

7g One serving is equal to approximately one ball.
Saturated 6g
Ensure the coconut butter is melted, otherwise the mixture will not hold
Polyunsaturated 0g
together.
Monounsaturated 0g
4g Use maple syrup and increase the amount to taste.
Fiber 2g
Sugar 1g
1g
Cholesterol 0mg
Sodium 29mg
Potassium 22mg
Vitamin A 1589IU
Vitamin C 0mg
Calcium 4mg
Iron 1mg
Vitamin D 0IU
Vitamin E 0mg
Thiamine 0mg
Riboflavin 0mg
Niacin 0mg
Vitamin B6 0mg
Folate 1µg
Vitamin B12 0µg
Phosphorous 4mg
Magnesium 3mg
Zinc 0mg
Selenium 0µg
Spiced Macaroons
25 minutes
Coconut Butter Preheat the oven to 325°F (163°C). Line a baking sheet with parchment paper
Cinnamon or a silicone baking mat.
Ground Cloves
In a saucepan over low heat, combine the coconut butter, cinnamon, cloves and
Maple Syrup
maple syrup. Heat just until melted, stirring frequently. Remove from heat and
Unsweetened Shredded
gently fold in the shredded coconut using a spatula.
Coconut
Very tightly pack the mixture into a tablespoon. Add more coconut butter or oil
if the mixture is too loose.
87
Push down the edge of the macaroon with your thumb to help release it from
8g
the spoon. Transfer to the baking sheet and repeat for the remainder of the
Saturated 7g
mixture.
Polyunsaturated 0g
Monounsaturated 0g
5g Bake for 10 minutes or until golden brown. Let the macaroons cool completely
Fiber 2g to allow them to firm up. If the macaroons are too crumbly, freeze them before
Sugar 2g serving. Enjoy!
1g
Cholesterol 0mg
Sodium 4mg
Potassium 5mg Freeze in an airtight container for up to three months. For best results, serve
Vitamin A 0IU
from frozen (no need to thaw).
Vitamin C 0mg
Calcium 4mg
One serving equals approximately one macaroon.
Iron 0mg Use egg whites instead of coconut butter. This swap will make the
Vitamin D 0IU macaroons more firm.
Vitamin E 0mg
Thiamine 0mg
Riboflavin 0mg
Niacin 0mg
Vitamin B6 0mg
Folate 0µg
Vitamin B12 0µg
Phosphorous 0mg
Magnesium 1mg
Zinc 0mg
Selenium 0µg
Molasses Cookies
20 minutes
Coconut Flour Preheat the oven to 325°F (163°C). Line a baking sheet with parchment paper
Tapioca Flour or a silicone baking mat.
Cinnamon
In a mixing bowl, combine the coconut flour, tapioca flour, cinnamon, ginger
Ground Ginger
and baking soda.
Baking Soda
Coconut Oil (melted)
Add the coconut oil, applesauce and molasses. Stir until the mixture is thick
Unsweetened Applesauce and the ingredients are evenly combined.
Blackstrap Molasses
Gently roll a tablespoonful of batter at a time and transfer to the baking sheet.
Flatten each ball using your fingers or a fork.
90 Bake for 12 to 15 minutes. Remove from the oven and let them cool completely
7g to allow the cookies to firm up. If the cookies are too crumbly, freeze them
Saturated 6g before serving. Enjoy!
Polyunsaturated 0g
Monounsaturated 0g
6g
Fiber 1g Freeze in an airtight container or freezer bag. Serve from frozen (no need to
Sugar 2g
thaw).
1g
Cholesterol 0mg
One serving equals one cookie.
Sodium 49mg This recipe was developed and tested using Bob's Red Mill Coconut
Potassium 47mg Flour. If using another type of coconut flour, note that results may vary.
Vitamin A 3IU
Use cornstarch or arrowroot powder instead.
Vitamin C 0mg
Calcium 15mg
Iron 1mg
Vitamin D 0IU
Vitamin E 0mg
Thiamine 0mg
Riboflavin 0mg
Niacin 0mg
Vitamin B6 0mg
Folate 0µg
Vitamin B12 0µg
Phosphorous 1mg
Magnesium 6mg
Zinc 0mg
Selenium 0µg

50 Fall Winter Vegan Meals - Bruces Roots

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50 Fall Winter Vegan Meals - Bruces Roots

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Vegan Banana Bread

Banana Bread Brown Rice Porridge

Divide into bowls and top with chopped walnuts. Enjoy!

Creamy Apple Pie Smoothie

Overnight Paleo N'Oats

Almond Butter Coconut Whip with Blueberries

Vanilla Latte Overnight Oats

Refrigerate in an airtight container for up to ﬁve days.

Jalapeno Pepper (seeds removed,

Homemade Cashew Milk

Cashews (soaked, drained and

Omit the dates.

Homemade Coconut Yogurt

Curried Tofu Scramble

Refrigerate in an airtight container for up to three days.

Pressure Cooker Chocolate Steel Cut Oats

Sweet Potato Hashbrowns

Chocolate Almond Hemp Seed Porridge

Pumpkin Spice Chia Pudding

Pumpkin Pie Spice

Refrigerate in an airtight container for up to ﬁve days.

Chocolate Banana Cauliﬂower N'Oats

Apple Cinnamon Porridge

Vitamin B12 0µg

Stewed Okra & Tomatoes

Extra Virgin Olive Oil

Transfer to a bowl and serve. Enjoy!

Tempeh Buddha Bowl

Refrigerate the ingredients and dressing separately in airtight containers for

Maple Cranberry Sauce

Spicy Coconut Lentil Soup

Slow Cooker Caribbean Carrot Soup

Vegan Stuffed Mushrooms

276 One serving is equal to three stuffed mushrooms.

Creamy Pasta with Kale

Egyptian Lentil Soup with Caramelized Onions

Roasted Chickpea Tacos

Roasted Spaghetti Squash

Spaghetti Squash (large)

Spinach & Pea Risotto

Crispy Peanut Tofu with Cauliﬂower Rice

Tofu & Veggie Hot Pot

This recipe is best enjoyed immediately but can be refrigerated in an airtight

Coconut Zucchini Fries

Vegan Pesto Pizza

Basil Pesto Hummus

Curried Kale Salad

Pressure Cooker Pulled Jackfruit

Canned Jackfruit (young,

Broccoli & Mushroom Fried Rice

Green Cabbage & Edamame Salad

Green Cabbage (shredded)

Radish & Cucumber Salad

Pea & Basil Buckwheat Risotto

Shirataki Noodles with Tofu

Dill & Hemp Seed Dressing

Peanut Butter Brownie Batter

Sweet Potato Chocolate Pudding

Use a food processor.

Double Chocolate Mint Energy Balls

Use raw cashews instead.

Vitamin B12 0µg