Delicious Vegan Banana Bread

• 1 3/4 cups (210 g) spelt flour (whole wheat, unbleached all-purpose, or gluten free blend), see notes
• 1/3 cup (75 g) organic pure cane sugar (or 1/2 finely chopped dates in place of sugar)
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• pinch of mineral salt
• 1/3 cup (75 ml) neutral flavored oil (or coconut oil in liquid state, vegan butter at room temp or applesauce
• 1 teaspoon vanilla extract
• 4 small or 3 large overripe bananas (about 1 1/2 – 1 3/4 cups (338-410g)), mashed
• 1/4 cup (56 ml) almond milk, use only if needed

optional tasty add-ins:

• 1/2 – 2/3 cup chopped walnuts
• 1/4 – 1/2 cup chocolate chips (mini or regular or cacao chips)
• 1 teaspoon cinnamon

INSTRUCTIONS

Preheat oven to 350 degrees F. Grease your loaf pan.

One bowl method: In a medium sized mixing bowl, mash 3 – 4 bananas (about 1 1/2 cups to 1 3/4 cups works well), add oil/applesauce and vanilla extract, mix again. Add the flour, sugar, baking soda, baking powder and salt, and mix well, but don’t overmix, just enough until the flour is combined. Batter will be slightly thick and a few lumps is ok. If mixture seems too thick, add milk, especially if using heavier flours such as whole wheat or whole spelt (you’re more inclined to need it).

Pour batter into a greased loaf pan. Bake for about 50 min – 1 hour. Ovens vary, mine usually takes 50 minutes. You can also do the toothpick test in the center of the loaf, if it comes out clean it should be ready. Remove from oven and let cool for 10 min before slicing.

Original method: In a medium/large size bowl, combine flour, sugar, baking powder, baking soda and salt, set aside. In a medium bowl, mash bananas. Add the oil, vanilla and bananas to the dry ingredients and mix until combined, do not overmix. If mixture seems too thick, add the almond milk (especially if using heavier flours such as whole wheat or whole spelt, you’re more inclined to need it).

Pour batter into a greased loaf pan. Bake for about 50 min – 1 hour. Ovens vary, mine usually takes 50 minutes. You can also do the toothpick test in the center of the loaf, if it comes out clean it should be ready. Remove from oven and let cool for 10 min before slicing.

Store: Keep covered on the counter for up to 3 days or in the refrigerator up to 1 week. Keep in the freezer for up to 2 months. Thaw the wrapped loaves overnight in the refrigerator. Reheat in the microwave or a toaster oven with a door.

Adapted from simple veganista.com

Super Easy Overnight Oats

• 1½ cups dairy or plant-based milk of choice
• 1 cup old-fashioned rolled oats
• ¼ teaspoon vanilla extract, optional
• A pinch of salt
• Optional toppings: maple syrup, honey, fresh fruit, dried fruit, nuts, seeds, nut butter

1. Mix your milk of choice with the oats, vanilla, and salt until combined in a large airtight container.
2. Store covered in the refrigerator, until oats soften and liquid is mostly absorbed, at least 8 hours and up to 3 days.

Serve as is or with desired toppings! Enjoy this great start to the day!

Yummy Vegan Peanut Butter Balls

Ingredients

• 1/2 cup creamy natural peanut butter
• 1/3 cup honey
• 1 tsp vanilla extract
• 1 cup old-fashioned oats (raw)
• 2/3 cup toasted , sweetened shredded coconut
• 1/2 cup ground golden flaxseed meal
• 6 Tbsp chocolate chips (or cacao chips)

Instructions

1. In a mixing bowl, stir together peanut butter, honey and vanilla extract.
2. Add remaining ingredients and stir until evenly coated.
3. Transfer mixture to refrigerator or freezer and chill until mixture has firmed up a bit, about 30 minutes.
4. Remove from refrigerator and shape into 1-inch balls.
5. Store in refrigerator in an airtight container.

Notes

• Unsweetened coconut can be used instead of sweetened, if desired. Just make sure to buy shredded coconut and not coconut flakes.

Recipe Source: adapted from Smashed Peas and Carrots

Heart Healthy Vegetable Soup

Ingredients

• 1 onion finely chopped
• 2 carrots peeled and chopped
• 1 celery stick finely chopped
• 2 small leeks finely chopped
• 2 garlic cloves crushed
• 2 bay leaves
• 1 sprig fresh rosemary
• 1 red bell pepper chopped
• 1 cup butternut squash chopped
• 1-2 cups mushrooms sliced
• 2 cups mixed green vegetables (I used broccoli, zucchini and green beans)
• 1 cup crushed tomatoes
• 6 cups vegetable stock
• fresh parsley to serve
• Parmesan/Vegetarian Parmesan to serve

Instructions

1. Heat a few tablespoons of oil in a large pot and add the onion, carrot, celery and leeks along with the garlic and herbs and cook until fragrant and starting to caramelize.
2. Add the peppers, butternut squash and mushrooms and cook for 5-10 minutes or until the vegetable start to soften and caramelize.
3. Add the green vegetables and stir to combine before adding the crushed tomatoes and stock. Season to taste then bring to a simmer.
4. Cover with a lid and allow to simmer for 15 minutes.
5. Remove the lid, check seasoning and simmer for another 5 minutes.
6. Serve topped with fresh parsley and Parmesan/vegetarian Parmesan.

EASY HUMMUS

Basic Hummus

This basic recipe for hummus is quick and easy, and it tastes great with pita bread or veggies

Prep Time: 15 mins

Cook Time: 5 mins

Total Time: 20 mins

Servings: 12

Yield: 1 1/2 cups

Ingredients

• 2 cloves garlic, peeled and crushed
• 2 tablespoons olive oil
• 1 (15 ounce) can garbanzo beans, drained, liquid reserved
• 1 tablespoon sesame seeds
• salt and pepper to taste

Directions

1. In a medium saucepan over medium heat, cook and stir the garlic in olive oil for approximately 3 minutes, until tender.
2. Place garbanzo beans in a blender or food processor with approximately 1 teaspoon reserved liquid. Process until smooth. Mix in the garlic, sesame seeds, salt and pepper. Blend to desired consistency, increasing the amount of reserved garbanzo bean liquid as desired. Chill in the refrigerator until serving