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).
· 1 cup almond flour
· 2 cups unsweetened sulfite-free coconut flakes
· 4 Tbs. maple syrup
· 4 Tbs. coconut oil
· 2 tsp. pure vanilla extract
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
(use organic ingredients where possible)
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.
Go here to print this recipe:
Raw Chocolate Berry Bark
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!
· ½ cup brown sugar
· 1 tsp. ground cinnamon
· 2 Tbs. vegan margarine
· ½ cup walnuts chopped
· 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
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.
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.
· 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
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.
· 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)
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!
· 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
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
Kim's Raw Energy Balls are pictured on the top left of this photo.
Kim is one of the instructors at CSNN Nanaimo and teaches Sports Nutrition along with other courses. Here’s a great pick-me-up for low energy afternoons or after sports.
· 2 ½ cups of rolled oats
· ½ cup pumpkin seeds
· 2 Tbs. sunflower seeds
· ½ cup almond or another nut butter
· 1/3 cup raw honey
· 2 Tbs. maple syrup
· 1 Tbs. chia seeds soaked in 2 Tbs. water
· ½ cup raisins or other dried fruit such as blueberries, cranberries, cherries, apricot, fig or dates
· Unsweetened sulfite free shredded coconut to coat
1. In a food processor, puree ½ cup rolled oats and pumpkin seeds until powdery. Set aside.
2. Combine remaining oats and sunflower seeds in food processor.
3. Add soaked chia, almond butter, honey and maple syrup. Puree until well mixed.
4. Add raisins and continue to puree until mixture comes together. It will become heavy and sticky.
5. Rub coconut oil into your clean hands (to keep dough from sticking to hands) and roll mixture into balls, then coat in coconut shreds.
6. Place on a baking sheet with parchment paper and chill in the fridge for 30 minutes until they set. Transfer to a sealed container for storage. They will last about a week on the counter, or in the refrigerator for up to 3 weeks.
Go here to print this recipe: recipe_kims_raw_energy_balls.docx
I created this recipe out of necessity. It is so great to be able to enjoy this recipe with just a few simple ingredients you have around the house:
I am a registered holistic nutritionist, open-minded vegan and cooking enthusiast.