Easy Five Ingredient Cauliflower Miso Dip with Camelina Oil [Vegan, GF]

Five Ingredient Cauliflower Miso Dip - Vegan, Gluten Free

What is Camelina Oil you ask? Let me share with you one of our very own Canadian oils, grown from ancient Camelina Seeds, a relative of the mustard family originating from Northern Europe. It also happens to have one of the highest smoke points of available oils. That about sums it up, except I need to mention that it tastes fantastic! I decided to include it in this Easy Five Ingredient Cauliflower and Miso Dip because of just that. It has an earthy and nutty flavour which goes well with the miso in this blended vegan dip, and I love topping it with chickpeas that have been roasted in the Camelina Oil for a double dip of this healthy fat. This Five Ingredient Cauliflower and Miso Dip is just in time for the holidays because if you are like me quick and easy is a must at this time of year.

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High Protein Tahini Hemp Energy Balls

High Protein Recipe for Tahini Hemp Energy Ball No Bake

With so many Energy Ball recipes available on the internet, what makes these Tahini Hemp Energy Balls different? Tahini is made from roasted sesame seeds, and that’s exactly what it tastes like – some would describe the flavour as nutty or earthy. Energy Balls often use protein powders for added protein, where these ones use pure hemp hearts for protein. I’ve opted not to use dates, as I prefer local unpasteurized honey for sweetness instead. The flavour combination of tahini with honey and toasted coconut is what makes these Tahini Hemp Energy Balls one of my favourites, and comparable to the 100 Calorie Peanut Butter Energy Balls which are one of most popular recipes on my blog.
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Vegan Ranch Salad Dressing with Hemp Hearts

Vegan Hemp Heart Ranch Dressing

Hemp hearts are currently a hot topic, and for good reason. They are an easy protein source, packed full of essential fatty acids, locally grown, and super versatile. I love hemp so much I’ve share my favorite milk alternative Hemp Milk, and a yummy nutrient dense snack Hemp and Sunflower Seed Pâté in the past. This Vegan Ranch Dressing with Hemp is my new favourite way to incorporate hemp into my day. The creaminess of the hemp lends itself to this dressing, and there’s no reliance on any other nut or seed butter (tahini, I love you but I need a change). It’s a great salad dressing for those hearty cold weather salads. I love it with shredded kale, beets and carrots on top of fluffy quinoa. Yum!
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So Simple Pumpkin Spiced Coffee

So Simple Pumpkin Spiced Coffee Recipe

It’s hard to not get caught up in all the pumpkin spiced hype. Coffee shops have been on the band-wagon even before the leaves started to turn. Now that October is here, I think it is fair to start filling the kitchen with pumpkin spiced everything. I love cafe style Pumpkin Spiced Lattes but I also know that they are so loaded with sugar and not worth the post-latte crash. Here is my healthier alternative to the sugar-loaded versions. This So Simple Pumpkin Spiced Coffee may turn out to be a regular in your autumn morning routine.
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Vegan Hemp and Sunflower Seed Pâté

Vegetarian Pate Recipe with Sunflower Seeds, Hemp Hearts and Dill
Hemp hearts are a food that comes up daily in my practice. I recommend it to many of my clients as a great plant-based complete protein that offers a wide nutrient profile including omega-3 fatty acids, magnesium and zinc. Generally my focus is on breakfast, where most people struggle with getting in a good protein source – ”add 3tbsp of hemp hearts to your oatmeal” or ”make a chia pudding using Homemade Hemp Milk. The beauty of hemp is its versatility, and so it doesn’t get confined to just breakfast I wanted to share this Vegan Hemp and Sunflower Seed Pâté. Hemp hearts give this pate a nice rich creamy consistency and provide 13g protein per serving. Serve it with some seed crackers or cut up cucumber for a tasty afternoon treat, or as a light lunch.
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Hemp Milk Recipe – A Better Alternative

Hemp Milk Recipe - A Better Alternative

If you haven’t already heard, the new Canadian Food Guide draft is out and it’s down one food group – dairy. With more and more people becoming environmentally conscious, dairy has taken a back seat. There is a growing number of milk alternatives available – rice, almond, buckwheat, quinoa, soy just to name a few, though each pre-packaged milk alternative comes with its pros and cons (see Milk Alternatives – Finding The Best One For You and Almond Milk – Is It Worth Going Nuts For? ) Hemp seeds have been back on the Canadian market since 1998 and are only just being introduced to Australia and New Zealand. If you haven’t considered hemp milk yet now is the time! This homemade Hemp Milk Recipe is packed full of protein and essential omega-3 fatty acids. Bonus points for simplicity – no straining required.
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Steel-Cut Oats with Peanut Butter and Banana

Simple Steel-Cut Oats with Peanut Butter and Banana - Vegan GF

Healthy alternative to pancakes! Good source of protein! Now that I have your attention, let me elaborate on my bold statements. Nutrition Science is an interesting field in that it is ever evolving and recommendations are continuously being improved upon. One area that is under review is our current daily protein recommendations. We won’t know for awhile, but there is some speculation that they are about to be increased. Nevertheless, following a plant-based diet can sometimes leave some of us a bit short on our protein needs – so no better place to start improving on this than with breakfast. This recipe for Simple Steel-Cut Oats with Peanut Butter and Banana offers 15g of protein per serve, which can get you well on your way to meeting your daily protein requirements.

“Steel-cut oats have double the amount of fibre and protein as traditional rolled oats, with 4g of fibre and 5g of protein per serve”


What makes steel-cut oats so special? Firstly, you can make a big batch of them on a Sunday night and have breakfast ready for the rest of the week. They taste great cold or re-heated; simply double the below recipe and add more milk or milk alternative in the morning to thin it out. Secondly, they are the least processed type of oats. The grouts are simply hulled, toasted and then chopped into 3-4 little sections, rather than flattened like the traditional oats we are familiar with. Thirdly, oats are packed full of beta-glucans which are known for their cholesterol and blood-sugar lowering abilities. Lastly, steel-cut oats can help us meet our daily protein needs. This is important for muscle synthesis, immune function and overall good health. The addition of peanut butter and organic soymilk or homemade hemp milk (see Simple Hemp Milk recipe) help boost the protein content even further.

High Protein Simple Steel-Cut Oats with Peanut Butter and Banana - Vegan, GF

Current protein recommendations are 0.8g of protein per kilogram of ideal body weight per day. For the average women this may be around 50-60g and for men 60-70g. There are many facters that determine if a higher protein intake is required including age (muscle synthesis decreases with age), activity level, and health status. If you would like to figure out your exact protein requirments speak to a Registered Dietitian or another health care professional. For most people, aiming for at least 15-20g of protein per meal is a good start.

And so how are they a healthy alternative to pancakes? To me, anything smothered with peanut butter, banana and honey with a is as good as pancakes. You will just have to give’em a try and see for yourself!

Steel Cut Oats with Peanut Butter and Banana

By

This a great way to start your day. Steel-cut oats, organic soymilk or hemp milk, and peanut butter are all great sources of protein to help get your metabolism going in the morning. Double the recipe so you will have breakfast pre-prepared for those busy work weeks.

2 Servings
Prep Time:
Cook Time:
Ready In:

Ingredients for Steel Cut Oats with Peanut Butter and Banana

  • 1 cup water
  • 1 cup milk or fortified milk alternative (unsweetened)
  • 1/2 cup uncooked, steel-cut oats
  • pinch of sea salt
  • 1 frozen banana*
  • 2 tbsp natural peanut butter
  • 1 tbsp raw honey
  • 1/2 tsp ground cinnamon
  • 1 tbsp whole flaxseed, (option to grind)

*I prefer frozen banana because they are always available in my house, and are much sweeter. A very ripe, non-frozen banana would do just fine as well.

Method For Steel Cut Oats with Peanut Butter and Banana

  1. Bring water and milk or milk alternative to a boil in a medium-sized saucepan. Once boiling, add the steel-cut oats and a pinch of salt. Reduce the heat to low.
  2. In a separate bowl, mash the banana and add it to the oats. Continue to cook on a reduced heat and simmer uncovered for about 15-20 minutes, making sure to stir often.
  3. You know the oats are finished when they are nice and creamy. Remove them from the heat and add the peanut butter, honey, cinnamon and flax. Give it a good stir to ensure everything is well blended.
  4. This dish is great as leftovers for the following morning. Simply store in an airtight container in the fridge, and in the morning add a splash of milk or milk alternative and eat cold or heated.

Make it vegan: Use maple syrup in place of honey
Add more protein: Add 2 tbsp of hemp hearts per serving
Make it gluten free: Check for certified gluten-free oats
Make it 50% raw: Add 1/4 cup of raw nuts and fresh berries
Consider food miles: Use Canadian grown oats. Omit the banana and replace with apple, pear or berries

Nutritional Information

Made with soy milk

Calories: 295
Total Fat: 5g
Saturated Fat: 1.9g
Sodium: 120mg
Carbohydrate: 40g
Fibre: 7.8g
Sugar: 17g
Protein: 15g
Calcium: 200mg
Iron: 2.6mg

Protein Packed Vegan Pesto with Hemp

Protein Packed Vegan Pesto with Hemp

Pesto in autumn I hear you ask? Thanks to my container gardening course last spring (see Container Gardening – 8 Edible Plants To Grown Indoors) I’ve been able to grow basil indoors, and it has been thriving up until now! What else better to do with the last basil leaves of the season than to make a pesto. Pesto pasta is a great simple meal, though protein can be lacking which can lead to blood sugar spikes, followed by the corresponding drops. This Protein Packed Vegan Pesto with Hemp offers more protein than your standard pesto thanks to the hemp hearts. Another twist is the addition of miso in place of parmesan cheese. Not sure how you feel about that? Read on.
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How To Get Your Omega-3’s – For The Vegetarians

How to get your omega-3s - vego style

Long dispelled are the myths of inadequate protein intake in vegetarian diets as we know now that a balanced and varied vegetarian diet, containing nuts, seeds, tofu, eggs, legumes and quinoa will provide us with enough. One query that continues to linger is whether or not a vegetarian diet can provide sufficient omega-3 fatty acids. One of the highest sources of omega-3 fatty acids is seafood, but there are plenty of plant based sources as well. Here is some helpful tips on how much of these plant sources we need to consume in a day, as well as how to ensure the maximum availability of these nutrients.
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