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  • Pressure Cooker Squash & Pear Soup

    Pressure Cooker Squash & Pear Soup

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    Pressure Cooker Squash & Pear Soup

    This cozy, golden-hued soup is pure comfort in a bowl, simple, nourishing, and gently sweet from the addition of pear. The butternut squash brings a velvety texture and a dose of beta-carotene, while sage and garlic add depth and warmth. It’s a beautiful way to celebrate autumn produce and makes a quick, satisfying meal that feels both grounding and light.
    Course Main Course, Soup
    Total Time 30 minutes
    Servings 4

    Ingredients

    • 4 cups Butternut Squash peeled, chopped
    • 3 Garlic cloves
    • 2 Pear peeled, seeds removed, roughly chopped
    • 1 Carrot chopped
    • 1 Yellow Onion chopped
    • 1 tbsp Fresh Sage optional
    • 1/2 tsp Sea Salt optional
    • 2 cups Vegetable Broth plus more if needed

    Instructions

    • Add all of the ingredients to the pressure cooker and close the lid.
    • Set to “sealing”, then press manual/pressure cooker and cook for 10 minutes on high pressure. Once it is done, release the pressure manually. Remove the lid carefully and let the soup mixture cool slightly.
    • Using a hand blender, puree the soup until smooth. Add additional broth if needed until the desired consistency is reached.
    • Divide between bowls and enjoy!

    Notes

     
    • Flavour balance: The pear adds gentle sweetness that complements the earthy squash. For a little extra brightness, stir in a splash of lemon juice or apple cider vinegar before serving.
    • Pear: Bosc pears were used for this recipe. Firm, not overly ripe, pears yield the best results.
    • Texture: If you prefer a creamier soup, blend in a few tablespoons of coconut milk or a small cooked potato before pureeing.
    • Herb options: Sage gives a lovely autumn aroma, but you could also try thyme, rosemary, or a bit of ginger for a warmer, spicier note.
    • Consistency check: Start with the listed 2 cups of broth, then thin with more as needed after blending, the soup will thicken slightly as it cools.
    • No Hand Blender: Use a blender or food processor instead.
    • Serving ideas:
      • Garnish with pumpkin seeds or a sprinkle of smoked paprika, fresh ground black pepper or red pepper flakes.
      • Pair with crusty whole grain bread or a light green salad for a balanced meal.
    • Storage: Keeps well in the fridge for up to 4 days or freeze in portions for up to 3 months. Reheat gently and add a little water or broth if it thickens too much.
    • Make it on the stovetop: If you don’t have a pressure cooker, simmer everything in a covered pot for 25–30 minutes, or until the vegetables are very tender, then blend.
  • Apple & Beet Quinoa Salad

    Apple & Beet Quinoa Salad

    Apple & Beet Quinoa Salad
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    Apple & Beet Quinoa Salad

    Sweet apple, tangy citrus, and hearty quinoa come together with vibrant beets and kale for a refreshing, nutrient-packed dish that’s as good for your gut as it is for your taste buds. It’s perfect as a light meal, a make-ahead lunch, or a colourful side to share.
    Course Salad, Side Dish
    Total Time 25 minutes
    Servings 4

    Ingredients

    • 1 cup Kale Leaves chopped
    • 1 tbsp Lemon Juice
    • 1 cup Quinoa cooked
    • 1 Apple julienned
    • 2 Beet small, peeled, julienned
    • 2 Carrot small, julienned
    • 1/3 cup Dried Cranberries chopped
    • 1/4 cup Orange Juice
    • 2 tbsps Apple Cider Vinegar
    • 1 tbsp Dijon Mustard
    • 2 tbsps Hemp Seeds
    • Sea Salt & Black Pepper optional

    Instructions

    • Cook the quinoa (if not already cooked) according to package directions. Once done, set aside to cool.
    • Prepare the kale: Place the chopped kale in a large salad bowl and add the lemon juice. Massage with your hands for 1–2 minutes, until the leaves darken and soften slightly.
    • Make the dressing: In a small bowl, whisk together the orange juice, apple cider vinegar, and Dijon mustard until smooth.
    • Assemble the salad: Add the cooled quinoa, apple, beets, carrots, cranberries, and hemp seeds to the bowl with the kale.
    • Dress and season: Pour the dressing over the salad and toss until everything is well combined. Season with sea salt and black pepper to taste.

    Notes

    Time-saver
    Use leftover quinoa to make this salad come together quickly.
    Serving idea
    Great as a light lunch or side dish alongside a hearty soup or roasted vegetables.
    Optional add-ins
    Try adding chopped parsley, fresh mint, chopped green onions, or a handful of pumpkin seeds for extra texture and flavour.
    Substitutions
    Swap hemp seeds for sunflower seeds, and use maple syrup in the dressing if you prefer a hint of sweetness.
    Storage
    This salad keeps well in the fridge for up to 4 days. The flavours deepen as it sits, perfect for a make ahead meal.
  • Cinnamon Bun Filling

    Cinnamon Bun Filling

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    Cinnamon Bun Filling

    Made these beauties today, and I couldn’t be more excited! They’re WFPB and gluten-free. The dough is a buckwheat–sorghum sourdough base, and the filling is a cozy mix of apples, mulberries, and a touch of maple syrup. I also added a thin layer of almond butter on the rolled out dough before spreading on the apple-cinnamon mixture, it makes the buns extra gooey and satisfying.
    I’ve been working toward a tasty GF, WFPB cinnamon bun for years, and this recipe finally delivers. The best part? This filling will work beautifully with any cinnamon bun dough you like, not just sourdough or GF.

    Ingredients

    • 2 cups peeled, finely chopped apples
    • ¼ cup dried mulberries
    • 2 tablespoons maple syrup
    • 3 tablespoons water
    • 1 tablespoon arrowroot flour
    • 2 teaspoons ground cinnamon I used 1 tsp of cassia, 1 tsp Ceylon
    • 3 tablespoon almond butter

    Instructions

    • In a medium saucepan combine the apples, mulberries, maple syrup, and 2 tablespoons of the water. Bring to a boil, reduce heat, cover and cook for about 5 minutes, stirring occasionally, until the apples are softened and beginning to break down.
    • Remove the lid and stir in the arrowroot flour, cinnamon, and 1 tablespoon of water. Cook and stir for 1 minute more, until slightly thickened. Remove from heat and let cool slightly.
    • To assemble the buns, spread the almond butter evenly over the rolled out dough. Spoon the cooled apple mixture on top and spread evenly. Roll up dough, let rise and bake as directed.
    • (Optional: About 5 minutes before the buns are finished baking, remove them from the oven and brush with an additional 1 tablespoon of maple syrup. Return to the oven to set the glaze.)

    Notes

    Apple texture: After about 5 minutes of cooking, the apples should be soft and beginning to break down. If you prefer chunkier filling, reduce the cooking time slightly.
    Mulberry swap: Dried mulberries add natural sweetness and a caramel-like flavour, but raisins, currants, or chopped dates also work well.
    Nut-free option: If you’d like to keep this recipe nut-free, swap the almond butter for sunflower seed butter or simply skip this step.
    Sweetness level: The filling is lightly sweetened. For a sweeter bun, add an extra tablespoon of maple syrup or a handful of chopped dates.
    Make-ahead tip: The apple filling can be made 1–2 days in advance and stored in the fridge. Bring to room temperature before spreading on dough.
  • Tahini – Lime Drizzle

    Tahini – Lime Drizzle

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    Tahini-Lime Drizzle

    This quick and tasty salad dressing comes together in minutes and instantly perks up greens, grain bowls, or roasted veggies.
    Course Salad
    Servings 4 ounces

    Ingredients

    • 3 Tbsp tahini well stirred
    • 2 Tbsp freshly squeezed lime juice or lemon
    • 1 small clove garlic finely grated or minced (optional)
    • 2 tsp pure maple syrup
    • Pinch of black pepper
    • 2–4 Tbsp water to thin

    Instructions

    • In a small bowl or jar, whisk together the tahini, lime juice, garlic, maple syrup, salt, and pepper.
    • Add water a tablespoon at a time until the sauce is smooth and pourable.
    • Taste and adjust. Add more lime for brightness, maple for sweetness, or a bit more water for a lighter drizzle.

    Notes

    • Add a teaspoon of freshly grated ginger or a pinch of ground ginger for a warm, zesty kick.
    • For a savoury twist, drizzle with a little tamari or soy sauce before serving.
    • This dressing is fantastic tossed into a salad or used as the dressing for a colourful Buddha bowl.
  • Chipotle – Maple Butternut & Tofu Sheet Pan Meal

    Chipotle – Maple Butternut & Tofu Sheet Pan Meal

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    Chipotle – Maple Butternut & Tofu Sheet Pan Meal

    Bring the farmers’ market to your oven with this smoky-sweet sheet pan dinner! Roasted butternut, peppers, onions, tomatoes, and crispy-edged tofu caramelize under a chipotle-maple glaze while they bake, so easy and so colourful. Don't worry about extras, because tomorrow’s leftovers shine in wraps, grain bowls, or over a pile of leafy greens. Packed with plant protein, fibre, and beta carotene, it’s a cozy way to eat the rainbow.
    Course Main Course
    Servings 4

    Ingredients

    • 1 small butternut squash peeled and cut into ¾-inch cubes
    • 1 block extra-firm tofu drained, pressed, and cut into 1-inch cubes
    • 1 large red onion sliced into thick wedges
    • 2 bell peppers any color, cut into 1-inch strips
    • 2 tomatoes cut into wedges (or sub a handful of cherry tomatoes)
    • 3 cloves garlic minced
    • 3 Tbsp pure maple syrup
    • 3 Tbsp balsamic vinegar or lemon juice
    • 1 tsp smoked paprika
    • 2 tsp chipotle chili powder adjust for heat
    • freshly ground black pepper to taste
    • optional garnish: chopped cilantro or parsley, squeeze of lime

    Instructions

    • Preheat oven to 425°F. Line a large sheet pan with parchment paper or a silicone mat.
    • In a small bowl, whisk together maple syrup, balsamic vinegar or lemon juice, smoked paprika, chipotle powder, and garlic.
    • Place the cut squash into a large bowl and pour roughly ½ the marinate over it, tossing well to coat.
    • Spread squash out in a single layer on prepared pan and roast for 25 minutes.
    • Meanwhile, add the tofu to the same large bowl and toss with the remaining marinade. Set aside while you prepare the onion, peppers, and tomatoes.
    • After the squash has cooked for 25 minutes, remove from the oven and stir.
    • Add the onions and peppers to the tofu and toss to coat. Place this mixture on the prepared pan with the squash. Bake for 10 minutes.
    • Remove from oven, give everything a stir, then add the tomatoes and bake for another 10-15 minutes or until the squash is tender.
    • Taste, adjust seasoning, and finish with herbs or lime if desired.

    Notes

    • Serving ideas: Spoon over brown rice, millet, quinoa, or greens, and drizzle with a quick tahini–lime sauce for extra creaminess. I also love it with salsa on the side for dipping!
    • Buddha Bowl Magic: Leftovers make a perfect base for a quick Buddha bowl, just add cooked grains, leafy greens, or a dollop of hummus.
    • Veggie Swap: Mix it up with other roast-friendly vegetables such as sweet potatoes, parsnips, broccoli or cauliflower.
    • Protein Boost: Toss in a cup of cooked chickpeas along with the tofu for extra protein and texture.
  • Fluffy Pear & Cinnamon Cake

    Fluffy Pear & Cinnamon Cake

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    Fluffy Pear & Cinnamon Cake

    Cozy up with this tender pear and cinnamon cake, a wholesome treat that celebrates autumn’s softer side. Bruised or perfectly ripe pears melt into the batter, adding natural sweetness and moisture, while whipped aquafaba keeps every bite light and fluffy. Free of gluten, dairy, and refined oils, it’s a lovely dessert or afternoon snack – warm, fragrant, and satisfying, just right for a crisp fall day.

    Ingredients

    • 1/3 cup Aquafaba
    • 1/2 cup Pear peeled and mashed, one large pear
    • 1/3 cup Unsweetened Applesauce
    • 1/4 cup Date Paste or maple syrup
    • 1 tsp Vanilla Extract
    • 1 cup Oat Flour
    • 1/2 cup Almond Flour
    • 1 tsp Baking Powder
    • 1/2 tsp Baking Soda
    • 1 tsp Cinnamon
    • 1/4 tsp Nutmeg optional
    • 1/4 tsp Ginger optional

    Instructions

    • Preheat oven to 350 °F. Line an 8-inch square with parchment.
    • In a clean bowl, whip the aquafaba with a hand mixer or whisk until soft peaks form (2–3 min).
    • In another bowl, stir together the mashed pear, applesauce, date paste or maple syrup, and vanilla.
    • Whisk the oat flour, almond flour, baking powder, baking soda, cinnamon, optional nutmeg, and ginger in a separate bowl.
    • Fold the dry mix into the pear mixture just until no dry flour shows.
    • Gently fold in the whipped aquafaba in two additions, keeping as much air as possible.
    • Spread the batter evenly in the prepared pan.
    • Bake 28–34 min, until golden and a toothpick inserted in the centre comes out clean.
    • Cool at least 15 min before slicing.

    Notes

    Nut free option
    Swap the almond flour for oat flour.
    Topping
    Before baking, sprinkle the top with extra cinnamon or a few walnut pieces.
  • Goji Berry & Walnut Zucchini Muffins

    Goji Berry & Walnut Zucchini Muffins

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    Goji Berry & Walnut Zucchini Muffins

    Moist, hearty, and lightly sweet, these muffins are packed with fibre, healthy fats, and a touch of natural sweetness from zucchini and date paste. Perfect for breakfast, snacks, or on-the-go!
    Servings 12 muffins

    Ingredients

    Dry

    • 2 cups oat flour
    • ¼ cup ground flaxseed
    • 1 tsp cinnamon
    • 2 tsp baking powder
    • ½ tsp baking soda

    Wet

    • 2 cups zucchini grated and squeezed to remove excess water
    • ⅓ cup date paste
    • ¼ cup applesauce
    • ¾ cup soy milk

    Add-ins

    • ¼ cup goji berries
    • ⅓ cup chopped walnuts or pecans

    Variations

    • mini chocolate chips, raisins, dried cranberries, pumpkin seeds, shredded coconut, or blueberries

    Instructions

    • Preheat oven to 350°F (175°C). Lightly grease or line a muffin tin.
    • In a large bowl, whisk together oat flour, ground flaxseed, cinnamon, baking powder, and baking soda.
    • In another bowl, mix grated and squeezed zucchini, date paste, applesauce, and soy milk until smooth.
    • Pour wet ingredients into dry and stir gently until just combined.
    • Fold in goji berries and walnuts (plus any optional add-ins).
    • If time allows, let the batter rest for 10 minutes before filling muffin tins.
    • Spoon batter evenly into the cups.
    • Bake for about 25 minutes, or until a toothpick comes out clean.
    • Let muffins cool in the pan for 10 minutes, then transfer to a wire rack to finish cooling.

    Notes

    Room temperature: Store in an airtight container for up to 2 days.
    Refrigerator: Keeps well for 4–5 days.
    Freezer: Wrap individually and freeze for up to 2 months. Thaw overnight or warm in the oven/toaster before enjoying.
  • Baked Zucchini Chickpea Fritters

    Baked Zucchini Chickpea Fritters

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    Baked Zucchini Chickpea Fritters

    Zucchini is one of those vegetables that shows up in abundance in the summer and it’s a wonderful way to add lightness, fibre, and hydration to your meals. These baked zucchini chickpea fritters are a nourishing option when you want something satisfying but not heavy. They’re plant-based, naturally gluten-free, and baked instead of fried, so you get all the flavour with a lighter touch. I like them as a quick lunch with a dollop of salsa, on top of a salad for extra protein, or tucked into a wrap when I need something portable. They also keep well, making them a simple meal-prep option you can enjoy throughout the week.
    Servings 10 fritters

    Ingredients

    • 2 medium zucchinis grated (about 2 cups)
    • 1/2 tsp sea salt to draw out water from zucchini
    • 1 1/2 cups chickpeas 15 oz can
    • 1/4 cup oat flour or chickpea flour
    • 2 tbsps ground flax seed
    • 3 tbsps water
    • 1 tbsp lemon juice
    • 3 garlic cloves minced
    • 1/4 cup red onion chopped (or green onion)
    • 1/4 cup parsley or fresh dill
    • 1 tsp cumin
    • 1 tsp smoked paprika
    • 2 tbsps nutritional yeast optional

    Instructions

    • Prep the zucchini: Grate zucchini and sprinkle with 1/2 tsp salt. Let sit in a bowl for 10–15 minutes. Then, using a clean kitchen towel or cheesecloth, squeeze out as much moisture as possible.
    • Make the flax egg: In a small bowl, mix ground flaxseed with 3 tbsp water. Let sit for 5–10 minutes until it gels.
    • Mash chickpeas: In a large mixing bowl, mash the chickpeas with a fork or potato masher, leaving a few chunks for texture.
    • Mix everything: Add the squeezed zucchini, flax egg, oat flour, lemon juice, garlic, onion, parsley, cumin, paprika, and optional nutritional yeast to the mashed chickpeas. Stir until well combined. Season with salt and pepper to taste.
    • Let the mixture rest: Cover the bowl and let the mixture sit for 10–15 minutes. This allows the flour and flax to absorb moisture and makes the mixture easier to shape.
    • Form patties: With damp hands, shape the mixture into small patties (about 10-12). If the mixture still feels too wet, add a bit more flour, 1 tablespoon at a time.
    • Bake: Place the patties on a parchment-lined baking sheet. Bake at 400°F for 20 minutes, then flip and bake for another 15–20 minutes until golden brown and firm.
    • Cool and serve: Let the fritters cool slightly before serving. They firm up even more as they cool.

    Notes

    Squeezing zucchini is key: The more water you press out, the firmer your fritters will be.
    Rest the batter: Don’t skip the 10–15 minute rest before shaping. It helps everything bind.
    Serving ideas: Topped with salsa or a lemon-tahini sauce, in a wrap with greens, on a salad for added protein, as a burger patty substitute.
    Storage: Store leftovers in an airtight container in the fridge for up to 4 days.
    Reheating: Warm fritters in a 375°F oven for 8–10 minutes, or in a skillet over medium heat until heated through and crisp. They can also be frozen (up to 2 months) and reheated straight from frozen.
  • Soothing Chickpea & Ginger Soup

    Soothing Chickpea & Ginger Soup

    This gut-friendly chickpea and ginger soup is one of those recipes you’ll come back to again and again. It’s easy on the digestive system, rich in fibre and plant-based protein, and comes together in under 30 minutes, perfect for busy days or when your gut needs a little extra care. Whether you enjoy it as-is, add some rice or noodles to make it heartier, or spice it up with a touch of curry powder, this simple soup adapts to your day.

  • Granola Bars

    Granola Bars

    Granola Bars
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    Granola Bars

    Makes 16 servings

    Ingredients

    • 1 cup pitted Dates
    • 1 1/2 cups oats
    • 1/2 cup almond flour
    • 1/2 cup unsweetened shredded coconut
    • 1/4 cup ground flax seed
    • 1/4 cup pumpkin seeds raw
    • 1/4 cup sunflower seeds raw
    • 1/4 cup hemp seeds
    • 1/4 cup blackstrap molasses
    • 1/4 cup almond butter
    • 1/4 cup unsweetened applesauce
    • 2 tsps cinnamon
    • 2 tsps vanilla

    Instructions

    • Preheat your oven to 350°F (175°C). Line an 8×8-inch baking pan with parchment paper.
    • In a food processor, add the pitted dates and process until they are chopped into smaller pieces.
    • Add the oats, almond flour, shredded coconut, ground flax seed, pumpkin seeds, sunflower seeds, hemp seeds, cinnamon, and vanilla extract. Pulse until the mixture is roughly combined.
    • Add the blackstrap molasses, almond butter, and applesauce. Process until the dough is fully combined and begins to form a ball. Scrape down the sides as needed.
    • Transfer the dough to the prepared pan. Using wet hands, press it evenly into the pan.
    • Bake for 20–25 minutes, or until the edges are just turning golden brown.
    • Allow to cool completely in the pan before cutting into bars.

    Notes

    Customize with Extras: Before transferring the dough to the pan, stir in up to ½ cup of add-ins. Chocolate chips are a favorite, but dried fruit like goji berries, raisins, or cranberries, or cacao nibs for a less sweet option, work beautifully too.
    Easier Cutting: Let the bars cool completely before slicing to help them hold their shape. A sharp knife or bench scraper works well for clean cuts.
    Storage Suggestions: Once cut, wrap each bar individually in parchment or reusable wraps. Store them in an airtight container in the fridge for up to 1 week, or freeze for up to 2 months. They’re perfect for a quick grab-and-go snack!