Recipes

Granola(Wheat-Free, Processed Sugar-Free)

Pumpkin Muffins(Wheat-Free, Dairy-Free, Nut-Free)

Holly’s Birthday Cake(Egg-Free, Dairy-Free, Nut-Free)

Thai Fish Stoup(Dairy-Free, Gluten-Free, Egg-Free)

Natasha’s Lunch Bowl (Gluten-Free, Dairy-Free)

Sonny Salad (Wheat-Free, Processed Sugar-Free)

Granola (back to the top)

A must have on the breakfast buffet. Top with yogurt and berries, or layer it into a parfait for special breakfast service. Great for snacking too!

3 cups honey

1 cup maple syrup

1 cup coconut oil or unsalted butter

1 tsp. vanilla

1 tsp. cinnamon

2 kg. large flake oats

2 cups mixed seeds and/or nuts *

½ cup unsweetened coconut

1. Heat the first three ingredients together, just to warm. Add vanilla.
2. Combine all other ingredients. Pour liquid over and stir to coat evenly.
3. Bake on parchment lined cookie sheets spread in a thin layer.
4. 300C for 20-25 mins. Rotating halfway through baking time.
5. Cool completely and store in airtight container.

*possibilities: sunflower seeds, sesame seeds, pumpkin seeds, flaxseed, hemp hearts, sliced or chopped almonds, pecans, walnuts.

Pumpkin Muffins (back to the top)

This recipe is a favorite for everyone who tries it. It can be easily altered to accommodate virtually every allergy. I've evern made it vegan-gluten-free!

4 eggs

1 cup coconut oil or butter, melted

2 cups pumpkin

1½ cups sucanat or organic brown sugar

2 cups spelt flour

½ tsp. each cinnamon and nutmeg

¼ tsp. each ginger, cloves, allspice

2 tsp. baking soda

½ tsp. salt

1. Combine wet ingredients.
2. Combine dry ingredients and add to wet. Mix thoroughly.
3. Scoop into lined muffin cups and top with pumpkin seeds.
4. Bake at 350C for 25-30 mins.

Holly’s Birthday Cake (back to the top)

I was more than overjoyed to be able to make a cake my daughter's best friend could eat. She was only too happy not to have to share!

1½ cup flour

¾ cup sugar

¼ tsp. salt

1 tsp. baking soda

6 tbsp. coconut oil

1 cup soy milk, organic

¼ tsp. vanilla

1. Mix dry ingredients together.
2. Melt coconut oil and mix with milk and vanilla.
3. Combine ingredients and pour into an 8” spring form pan.
4. Bake at 350C for 25-30 mins.

Thai Fish Stoup (back to the top)

This is a favorite around our house, even for the kids. We serve it like a stew or chuncky soup, hence the name stoup. It can be prepared in about 20 minutes. This no fuss meal is packed with fantastic flavours. This can easily be vegetarian and vegan. Substitute tamari for the fish sauce.

1 can Coconut milk

1-2 tbsp. Thai red or green curry paste

2 Lime leaves

2 tbsp. Fish sauce

4 baby bok choy, sliced in quarter

2 cups total of carrots, red peppers, spinach, kale, (any leafy green really)

½ cup baby corn, water chestnuts, mushrooms, or bamboo shoots

1 lb. Cod

¼ cup chopped coriander

2 tsp. tumeric

Salt

1. Add first 4 ingredients to a large pot and bring to a boil.
2. Add the tumeric and vegetables, any that you like, and return to a boil.
3. Add fish and cook until done. Sprinkle with coriander. Add salt to taste.

Natasha’s Lunch Bowl (back to the top)

This was created in an attempt to avoid sandwiches for lunch. The vegetables can be those you or your family love. Any beans or legumes can be used, any herbs or spices. It all depends on who is eating it and what looks good in the grocery store or market.

¼ cup cooked chickpeas or any other cooked bean

¼ orange or yellow pepper, diced

¼ cup cherry tomatoes

¼ cup cucumbers, diced

¼ avocado, diced

2 tbsp chopped coriander

½ can light tuna in extra virgin olive oil

1. Toss all ingredients together.
2. Can add other flavours like dill, capers, lemon, or grated carrots, corn, fennel, beets. The possibilities are endless!!!

Sonny's Salads (back to the top)

This is an awesome salad that doesn't even need the oil.  I've enjoyed it without and have even added a grated beet for extra crunch, flavour and liver support.

2 hand fulls of sunflower sprouts

1 mango diced

1 avocado diced

2 tbsp.  walnut oil

dash of salt

1. Roughly chop the sunflower sprouts.
2. Add all ingredients together and drizzle with oil and salt.
3. Toss and serve.