This recipe is SOFAS free (meaning it contains no salt, oil, flour, sugar, alcohol or salt).  This is a delicious and healthy-promoting take on a super fattening comfort food on a cold winter day.
Ingredients

• 4 large Granny Smith apples, peeled, cored and sliced
• 2-4 sweet apples (apples with red on the skin are usually sweet), peeled, cored and sliced
• ½ cup organic unsweetened apple juice
• 2 cups organic rolled oats (preferably gluten free)
• 1 cup unsweetened apple sauce
• 1 ½ tsp cinnamon

Method

1. Preheat oven to 350 degrees (400 if your oven doesn’t get hot enough)
2. Cut, core, peel and slice the apples and place in a deep casserole dish. Preferably one with a lid.
3. Pour apple juice over apples.
4. In a small mixing bowl, add the oatmeal and cinnamon and stir quickly to combine.  Add the apple sauce and stir to combine until all the oatmeal is wet and the mixture resembles cookie dough.
5. Using a large spoon, spoon the mixture onto the apples and then smear to make an even coat over the apples.
6. Cover the casserole dish with the lid (or tin foil if you must) and put in the oven for 30 minutes.
7. After 30 minutes remove the lid and bake for an additional 15 to 30 minutes until the oatmeal forms a nice crust and apples are cooked.
8. This makes 6-8 servings depending on how large a serving you want.  Enjoy hot or cold.

To print this recipe go here: recipe_sofas_free_apple_crumble.docx

Pictured above from left to right: Lemon Chia Pudding, Chocolate Chia Pudding and Vanilla Chia Pudding.

This adapted recipe, and its variations, is from the book Living Candida Free. It is raw and contains no sugar so it is a great dessert when you are craving something sweet but need to avoid sugar.
I make each pudding in a mason jar and store in the fridge so they are ready to go.  Also, the longer they sit in the fridge, the firmer they become. Each jar contains 2 servings.
Basic Vanilla Chia Pudding

• ¼ cup (60 ml) whole chia seeds
• 1 cup (250 ml) almond or another nut milk
• 1 tsp. (5 ml) pure vanilla extract
• Pinch of fine sea salt
• 10 drops plain liquid stevia, or to taste

Combine all ingredients in a medium sized mason jar. Seal and shake. Store in the fridge overnight.  Shake or stir before serving.
Variations:
Lemon Chia Pudding: Add the zest of ½ an organic lemon to the pudding with the other ingredients.  Increase stevia to 15-20 drops or to taste.
Chocolate Chia Pudding: Add 2 tablespoons (30 ml) raw cacao powder with the other ingredients.  Increase stevia to 20 drops or to taste.
 

To print these recipes go to: recipe_basic_chia_pudding.docx

 The moistness of the zucchini with the subtle orange flavour is fantastic.  This recipe is an adaption from Eating Alive. I have made this recipe gluten free but you can use any flour you want.  I chose millet and barley as I had a lot on hand.
 Dry Ingredients

• 1 cup millet flour
• 1 cup barley flour
• 4 tsp. no-aluminum baking powder
• ¼ tsp. sea salt

Wet Ingredients

• 1 cup shredded zucchini
• 1/3 cup maple syrup
• 1/3 cup apple juice
• ¼ cup grapeseed oil
• 2 Tbs. grated orange rind (organic orange = no pesticides)
• 2 tsp. vanilla extract

Method:

1. In a small bowl, combine all the dry ingredients by sifting or stirring to ensure the baking powder is throughout ingredients.
2. In a medium bowl, combine all the we ingredients and mix.
3. Preheat oven to 350 degrees and oil and flour a small bread pan.
4. Add the dry ingredients to the wet ingredients and stir to combine. If the mixture is too dry, add a little more apple juice.
5. Scoop the mixture into the oiled and floured bread pan and bake for approximately 1 hour.
6. The bread is done when the top is nicely browed and a toothpick comes out clean.
7. Turn the bread out on a cooling rack and let cool completely before slicing or it will be doughy.

​Go here to print this recipe:recipe_zucchini_orange_bread.docx

Here’s a delicious compromise for our traditional high fat and high sugar apple crisp.  This recipe is adapted from www.diabetesfoodhub.org.  It still uses a little bit of brown sugar so if you have issues with sugar, make sure you follow the portion size (1/2 cup per serving).
Ingredients:

• 5 large granny smith apples, peeled and sliced
• ½ cup filtered water
• ¼ cup whole wheat flour
• ¼ cup brown sugar
• ½ cup rolled oats
• 2 Tbs. grapeseed oil or organic safflower/sunflower oil
•  1 tsp. ground cinnamon
• ½ tsp. ground nutmeg
• 1 tsp. vanilla extract

Method:

1. Peel, core and slice your apples.
2. Preheat oven to 375 degrees F. Add ½ cup filtered water to a 9x9 inch deep pan.
3. In a small bowl, combine the brown sugar, flour, oats, oil, cinnamon, nutmeg and vanilla.  Blend with a fork until crumbly.
4. Layer the apples in the pan and sprinkle the brown sugar mixture evenly over the top.  Bake for 30 minutes.

 Go here to print this recipe: recipe_apple_crisp.docx

Ingredients:
·         1 cup almond flour
·         2 cups unsweetened sulfite-free coconut flakes
·         4 Tbs. maple syrup
·         4 Tbs. coconut oil
·         2 tsp. pure vanilla extract
Method:
1.    In a large bowl, combine almond flour and coconut flakes.
2.    On minimum (2) melt coconut oil in a small pot.
3.    Add maple syrup and vanilla extract to coconut oil and stir to mix.
4.    Add coconut oil, maple syrup and vanilla extract to flour mixture.
5.    Mix until combined.
6.    Line a cookie sheet with parchment paper and with clean hands massage a little coconut oil into your hands.
7.    Scoop out rounded teaspoon sizes of mixture into you hands and press together to form a ball or whatever shape you want.  Place ball on parchment paper and continue this process until you have used up all the mixture.
8.    Place the cookie sheet into the fridge or freezer to set for about 30-60 minutes.
9.    Store in the fridge or freezer in a covered glass container.

Go here to print this recipe:  recipe_raw_macaroons.docx

Chocolate Bliss Balls
This recipe pictured on the right is from FMTV.  Makes 24 balls
Ingredients
(use organic ingredients where possible)

• • ​1 cup raw cacao powder (* I got mine at Thrifty's at Terminal Park but it's expensive.)
  • 2/3 cup coconut flour
  • 1/3 cup coconut oil
  • 3 tbsp. maple syrup
  • 1/2 cup peanut butter
  • ​2 tbsp. desiccated coconut
  • 2 tbsp. raw cacao powder
  • 2 tbsp. roasted organic peanuts (crushed)
  • Note:  I did all mine in coconut to simplify things.
  1. ​Melt coconut oil, maple syrup and peanut butter in a small saucepan over low heat.
  2. Stir in cacao powder and then gradually add in coconut flour until you reach the desired consistency.
  3. Roll into 1 tbsp. balls and roll a third of the balls in each coconut, cacao and crushed peanuts.
  4. Let set in the refrigerator for about 1/2 an hour.

​

Sesame Coconut No-Bake Bars
​Middle position in the photo.  This recipe was given to me by Diana Marchand.  Check out her website: dianamarchand.com.
Ingredients:

• ​1/2 cup sesame seeds
• 1/2 cup flaked coconut
• 1/4 cup hemp seeds
• 2 tbsp. ground flax
• 3-4 tbsp. maple syrup or honey
• 1/4 cup currents (optional)
• 1/4 tsp vanilla
• 2 tbsp. coconut oil
• 1/4 cup tahini
• Pinch of salt & cinnamon

Method:

1. ​Add the dry ingredients to a larger bowl.
2. Soften the honey (if using) and coconut oil.  Stir in the tahini and mix until smooth.
3. Add the wet ingredients to the dry & stir.
4. Line cookie sheet or cutting board with parchment paper and press mixture on it forming a rectangle about 1/2 inch thick.  Shape with hands.
5. Place in freezer to set for a couple of hours.
6. Once set - cut into pieces.  Store in freezer.

​Go here to print this recipe:  

Here's a variation from a recipe book called La Dolce Vegan ​by Sarah Kramer.  This book has lots of great transitional recipes for people who want to try a plant-based lifestyle.  It does rely heavily on ingredients that you would eventually want to replace with healthier options but for those just experimenting with vegan cooking.  Also....she's from Victoria!

​Ingredients:
Topping:
·         ½ cup brown sugar
·         1 tsp. ground cinnamon
·         2 Tbs. vegan margarine
·         ½ cup walnuts chopped
Cake:
·         ¾ cup whole wheat flour
·         ¾ cup white flour
·         ½ cup brown sugar
·         1 tsp. baking powder
·         ½ tsp. baking soda
·         ½ tsp. sea salt
·         ¾ cup soft tofu
·         1/3 cup grapeseed or organic canola oil
·         ½ cup almond milk
·         1 tsp. vanilla extract
Method:
1.    Preheat oven to 350 degrees F (175 degrees C).
2.    Lightly oil an 8x8 inch baking pan and set aside.
3.    In a small bowl, stir together topping ingredients and set aside.
4.    In a medium bowl, whisk together flour, sugar, baking powder, baking soda, and sea salt.
5.    In a blender or Nutribullet combine tofu, oil, milk and vanilla.
6.    Combine wet ingredients with flour mixture.
7.    Pour evenly into the baking pan the sprinkle topping evenly over the top. 
8.    Bake for 30-35 minutes. Test with a toothpick to ensure it is cooked through.
9.    Enjoy!

Go here to print this recipe:  recipe_cinnamon_walnut_coffee_cake.docx

These Raw Protein Bars are pictured in the top right corner.

Here’s a delicious recipe for a raw protein bar which is featured in The Lifehouse calendar (2017).  It was originally given to Heather-Lynn by Cathy Chenier from Manitoba.  I have revised it slightly.

Ingredients:
·         1 cup hemp hearts
·         1 cup unsweetened coconut flakes
·         1 cup almond flour
·         ¾ cup dried goji berries
·         ½ cup raisins
·         ½ cup vegan protein powder (vanilla or chocolate)
·         3 big heaping Tbs. cocoa or raw cacao powder
·         2 Tbs. ground flax seed
·         10 Tbs. melted coconut oil
·         4 Tbs. raw honey

Method:
1.    Mix all the dry ingredients together.
2.    Warm to melt the coconut oil and honey.
3.    Add the honey oil to the dry ingredients and mix until combined.
4.    On a baking sheet lined with parchment paper, turn out the mixture and shape with your hands
​       into a square and flatten.
5.    Score the mixture with a knife to make it easier to cut into squares after it sets.
6.    Let set in the fridge or freezer for about half an hour.
7.    Cut into squares and store in the fridge or freezer.

Go here to print this recipe:  recipe_raw_protein_bars.docx

Dona's Energy Snacks are featured in the bottom left of this picture.

Here’s another energy ball recipe given to me by Dona Bradley who is the academic director for CSNN Nanaimo.  I have made some amendments to the original recipe.

Ingredients:
·         1 1/3 cups pitted dates
·         ½ cup ground flax seeds
·         ½ cup almond flour
·         ½ cup dried fruit like blueberries or cranberries
·         ½ cup of nut butter like almond or cashew
·         1 – 2 Tbs. coconut oil
·         ½ cup shredded coconut (preferably no sulfites added)

Method:
1.    Finely chop dates and place in a medium bowl.
2.    Add ground flax, almond flour and dried fruit and mix to coat.
3.    In a small bowl, blend nut butter and coconut oil until well mixed.
4.    Add nut butter mixture to the dry ingredients and mix until well combined.
5.    Scoop up with teaspoon and roll into balls (grease your hands with extra coconut oil to stop the
​       dough from sticking to your hands).
6.    Shape into balls and roll in the coconut.
7.    Place on a parchment paper lined baking sheet and chill in the fridge for about half an hour to set.
8.    Store in a glass container in the refrigerator or freeze for later use.

Go here to print this recipe:  recipe_donas_energy_snacks.docx

Righteous Orbs are pictured in the bottom right dish in this picture.
 
A version of this raw energy snack recipe was given to me by Dona Bradley, who is the academic director of CSNN, Nanaimo.   The cool name is all hers!

Ingredients:
·         1/3 cup hemp hearts
·         2 cups nuts of your choice (walnuts, almonds, pecans, etc.) (or) 2 cups almond flour if  you 
​          don't have a food processor
·         1 cup raisins
·         2 Tbs. maple syrup or honey
·         1 Tbs. coconut oil + some to grease hands when rolling
·         1 tsp. cinnamon
·         ¼ tsp. salt

Method:
1.    Place a sheet of parchment paper on a baking sheet.  Set aside.
2.    Measure out hemp seeds onto a small plate and set aside.
3.    In a food processor, add nuts and chop until fine.
4.    Add all remaining ingredients and blend until the mixture starts to pull away from the sides of the
​      processor and forms a dough.
5.    Scoop out teaspoons of dough and roll into balls with clean coconut oil covered hands.
6.    Roll each ball in hemp seeds until coated.
7.    Place balls on the lined baking sheet and refrigerate for one hour before serving.

Go here to print this recipe:  recipe_righteous_orbs.docx