Gut Healthy

Customer Cabinet / Signin
Book

Category: Recipe

  • Four-Bite Brownies

    Four-Bite Brownies

    Print Pin

    Four-Bite Brownies

    Looking for a rich, fudgy brownie that’s both delicious and packed with nutrients? These brownies (which were named by my husband) are made with wholesome ingredients that nourish your body while satisfying your chocolate cravings. Almond flour provides healthy fats and a dose of vitamin E, while oat flour adds fibre to support digestion. Instead of refined sugar, these brownies are naturally sweetened with dates and maple syrup, offering a boost of antioxidants and minerals. Silken tofu gives them a protein boost and a smooth, creamy texture—without any dairy, eggs or oil. Plus, cacao is rich in magnesium and flavonoids, making these little treats as energizing as they are indulgent. Enjoy them as a satisfying dessert!
    Servings 12 mini muffins

    Ingredients

    • 1 cup almond flour
    • 1 cup oat flour
    • ½ cup cacao or cocoa
    • 1 tsp baking powder
    • 1 package silken tofu 400 grams
    • 8 Medjool dates soaked in hot warm for 10 minutes if hard
    • ¼ cup applesauce
    • ½ cup plant-based milk
    • ¼ cup maple syrup
    • 1 tsp vanilla
    • ½ cup walnuts
    • ½ cup chocolate chips

    Instructions

    • Preheat the oven to 350°F (175°C).
    • In a blender, combine the tofu, dates, applesauce, milk, maple syrup, and vanilla. Blend until completely smooth.
    • In a large bowl, whisk together the almond flour, oat flour, cacao, and baking powder.
    • Add the blended mixture to the dry ingredients and mix well.
    • Stir in the walnuts and chocolate chips.
    • Divide the batter evenly among 12 muffin cups in a silicone pan or lined with parchment holders. The cups will be full.
    • Bake for 30-35 minutes, or until a toothpick inserted in the center comes out mostly clean.
    • Let cool for 10 minutes before removing from the pan.

    Notes

    Feel free to mix up the nuts and chocolate chips—pecans would work great! You can also use all chocolate chips or all nuts. Goji berries would add an interesting twist.
    Experiment with different flours! I tested this with sorghum flour, which also worked well.
  • Granola

    Granola

    Granola Bars
    Print Pin

    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!
  • Lentil Soup

    Lentil Soup

    Print Pin

    Lentil Soup

    This lentil soup is packed with nutritional benefits and so fulfilling on a cold winter night. Lentils are an excellent source of protein, fibre, and iron, which support energy levels and digestive health. The carrots, celery, and tomatoes provide a boost of antioxidants and vitamins like vitamin A and C, while the garlic and spices add anti-inflammatory properties.
    Servings 4

    Ingredients

    • 1 onion diced
    • 2 carrots diced small
    • 2 celery stalks diced small
    • 4 cloves garlic minced
    • ½ tsp smoked paprika
    • 1 tsp oregano
    • 1 cup French lentils
    • 1 can crushed tomatoes 796 ml / 28 fl oz
    • 4 cups veggie or mushroom broth
    • Salt & pepper to taste optional
    • ¼ cup sherry totally optional and not wfpb!

    Instructions

    • In a large soup pot, heat 2–3 tablespoons of water over medium heat. Add the diced onion and sauté for 3–4 minutes, stirring occasionally, until softened and translucent. Add more water if needed to prevent sticking.
    • Stir in smoked paprika and oregano. Cook for about 30 seconds to 1 minute, stirring constantly, to release their aromas.
    • Add the diced carrots and celery to the pot. Cook for about 2 minutes, stirring occasionally, to allow the vegetables to begin softening.
    • Stir in the minced garlic and cook for another 1 minute, stirring frequently to prevent burning.
    • Add the lentils, crushed tomatoes, and broth to the pot. Stir well to combine.
    • Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let the soup simmer gently for 25–30 minutes, or until the lentils are tender.
    • Once the lentils are cooked, taste the soup and season with salt and pepper as desired. If using sherry, stir it in at this stage and let the soup simmer for another 2–3 minutes.
    • Ladle the soup into bowls and serve hot. Pair with crusty bread or a fresh green salad for a hearty meal.

    Notes

    Sprinkle a tablespoon of nutritional yeast on the soup before eating. It adds a savoury, cheesy flavor and is a great source of B vitamins, including B12 (if fortified), as well as protein and fibre. It’s a simple way to enhance both flavour and nutrition!
    Feel free to experiment with spices to suit your taste. Try adding curry powder, turmeric, or a pinch of cayenne or red pepper flakes for some heat. The flavours are versatile and easy to customize!
    This soup freezes beautifully. Store it in an airtight container for up to 3 months. Reheat gently on the stovetop, adding a splash of water or broth if needed.
  • Massaged Kale Salad

    Massaged Kale Salad

    Print Pin

    Massaged Kale Salad

    This salad can be made in advance and keeps well for several days. Feel free to play swap out the carrots and broccoli for whatever vegetables you have on hand.

    Ingredients

    • 1 bunch of kale washed, dried and broken into bite sized pieces
    • 1 tbsp olive oil
    • the juice of one orange
    • the juice of one lemon
    • the juice of one lime
    • salt and pepper
    • 1/2 red onion sliced or minced
    • 2 carrots cut into matchsticks or sliced fresh strawberries
    • 1 cup broccoli chopped into bite sized pieces
    • 2 tbsp dried cranberries or toasted sliced almonds
    • 2 tbsp hemp hearts

    Instructions

    • Put the kale into a large bowl and drizzle olive oil over to coat and then massage with your hands for several minutes.
    • Drizzle the citrus juices over the kale and toss to coat well. Add salt and pepper to taste.
    • Add the remaining ingredients, and then toss again. Refrigerate or serve.

    Notes

    Kale is highly nutritious and is very high in antioxidants. It’s an excellent source of vitamin C, K and beta-carotene.
  • Mung Bean Omelette

    Mung Bean Omelette

    Print Pin

    Mung Bean Omelette

    I love this recipe as it’s so versatile. I use the “omelettes” as wraps and stuff them with lots of lightly sauteed veggies or tofu and salsa for a touch of Mexican. Mung beans (also called Moong Dal) can be a little difficult to find although an Indian market would certainly carry them. Makes about 4 large omelette

    Ingredients

    • 1 cup split mung beans soaked overnight
    • 1/2 cup unsweetened plant-based milk
    • 1/2 cup aquafaba the liquid from a can of beans
    • 2 tbsp nutritional yeast
    • 1 tsp garlic powder
    • 1/2 tsp onion powder
    • 1/2 tsp freshly ground black pepper
    • 1/4 tsp turmeric optional
    • 1 tsp baking powder

    Instructions

    • Soak mung beans overnight in a large bowl with plenty of water. Drain and rinse.
    • Combine drained mung beans and all other ingredients in a blender and blend until smooth.
    • Heat a little oil in a non-stick pan on medium-high heat. Pour in about 1/2 cup of the “egg” mixture and spread it thinly. Allow to cook for 3-5 minutes or until the top looks fairly dry. Carefully flip the omelette and cook for an additional minute or two. Fill with your favourite omelette ingredients and serve.

    Notes

    Feel free to add a little water to achieve your desired consistency.
    Mix will keep in the fridge for up to 5 days in a tightly sealed container.
    If you don’t have aquafaba, you can omit it but your omelette won’t be as fluffy.
  • Nutty Ginger Salad Dressing

    Nutty Ginger Salad Dressing

    Print Pin

    Nutty Ginger Salad Dressing

    This dressing is a creamy, flavour-packed addition to any salad, grain bowl, or veggie platter. Made with nutrient-dense ingredients like almonds, sesame seeds, and miso, it provides a boost of healthy fats, plant-based protein, and gut-friendly probiotics. Ginger and garlic add a punch of flavour while offering anti-inflammatory and immune-supporting benefits. Plus, with natural sweetness from a Medjool date, it’s a wholesome alternative to store-bought dressings. Keep it thick for a delicious dip or thin it out for a perfectly pourable dressing!

    Ingredients

    • ¼ cup almond butter or ½ cup raw almonds
    • 1 tbsp peanut butter
    • 2 tbsp raw sesame seeds
    • 1 medjool date
    • 2 garlic cloves chopped
    • 1/2- inch knob of ginger chopped
    • 1 tbsp tamari
    • 2 tbsp rice vinegar
    • 1 tsp miso
    • ½ cup plant-based milk
    • ¼ cup water plus more to thin if necessary

    Instructions

    • Put all ingredients into a blender and process until smooth. If too thick, thin with extra water.

    Notes

    If you leave out the water, this makes a great dip for raw vegetables.
  • Oatcakes

    Oatcakes

    Print Pin

    Oatcakes

    Course Appetizer, Breakfast, Snack

    Ingredients

    • 3 ¼ cups whole oats
    • ⅓ cup hemp hearts
    • ½ tsp baking soda
    • ½ tsp salt
    • ⅔ cup warm water
    • ¼ cup applesauce
    • ¼ cup cashew butter or sub alternative nut or seed butter

    Instructions

    • Blend 2 cups of oats in your food processor or high speed blender. You want to blend it into a rough flour.
    • Put ground oats in a mixing bowl along with the remainder of the whole oats, hemp hearts, baking soda, and salt and mix.
    • Mix the applesauce, nut butter, and water in the blender then add it to the dry mix. Shape the dough into a ball. If time permitting, let the dough rest for 5-10 minutes as this will help it firm up and will be easier to roll out.
    • Take a large ball of the dough and roll it to about ¼ inch thickness between two pieces of parchment paper. Cut the dough into desired shapes.
    • Place the oatcakes on a parchment lined baking sheet.
    • Bake at 350 Fahrenheit for 20 minutes or until golden brown. Let cool before removing from the tray.

    Notes

    These freeze well.
  • Puffed PB Chocolate Squares – Version 1

    Puffed PB Chocolate Squares – Version 1

    Print Pin

    Puffed PB Chocolate Squares – Version 1

    Sometimes you just need a treat and these definitely fall into that category! My husband loves these and he’s not much into my gf vegan baking. What version I make is dependant on what ingredients I have on hand. I don’t always have cacao paste but if I had to pick, the cacao paste version would be my favourite.

    Ingredients

    • 1/2 cup cacao butter
    • 1/2 cup cacao paste
    • 1/2 cup peanut butter
    • 4 medjool dates soaked for 10 minutes in hot water
    • 1 tsp vanilla
    • pinch of salt
    • 4 cups puffed quinoa

    Instructions

    • Soak the dates in hot water for 10 minutes and then using a fork, mash into a paste.
    • In a double boiler or a large bowl set over a pot of simmering water, melt the cacao butter and paste together, stirring frequently.
    • Once the cacao butter and paste are melted, add the peanut butter stirring well until the mixture is well combined. Remove from heat.
    • Add the vanilla, date paste and salt. Mix well.
    • Add the puffed quinoa stirring until all the grains are equally covered with the chocolate mixture.
    • Press the mixture into a parchment lined 8″ square baking pan. Patting down and leveling the top.
    • Refrigerate until set, about an hour.

    Notes

    Version 2
    Ingredients
    1/2 cup cacao butter
    1/3 cup cacao (or cocoa for a less intense flavour)
    1/2 cup peanut butter
    4 medjool dates (soaked for 10 minutes in hot water)
    1 tsp vanilla
    pinch of salt
    3 cups puffed quinoa
    Preparation
    Soak the dates in hot water for 10 minutes and then using a fork, mash into a paste.
    In a double boiler or a large bowl set over a pot of simmering water, melt the cacao butter, stirring frequently.
    Once the cacao butter is melted, add the cacao and peanut butter stirring well until the mixture is well combined. Remove from heat.
    Add the vanilla, date paste and salt. Mix well.
    Add the puffed quinoa stirring until all the grains are equally covered with the chocolate mixture.
    Press the mixture into a parchment lined 8″ square baking pan. Patting down and leveling the top.
    Refrigerate until set, about an hour.
    Tip:
    Feel free to test the chocolate mixture prior to adding the quinoa and adjust the sweetness to your taste. This can be done with date or coconut sugar.
  • Pumpkin Pie Chia Pudding

    Pumpkin Pie Chia Pudding

    Print Pin

    Pumpkin Pie Chia Pudding

    Yum, this one is so good it’s hard not to eat the whole bowl! Try it topped with a little coconut yogurt or add a crunch with some granola. This keeps well in the fridge for up to five days. If you have white chia seeds, feel free to use them or use a 50/50 splits of white and black for a visually stunning pudding!

    Ingredients

    • 1/2 cup raw pecans
    • 1 cup of cooked pumpkin homemade or canned
    • 2 ripe pears peeled (or 1/4 cup date paste)
    • 1 1/2 cups plant based milk
    • 1 tsp cinnamon
    • 1/2 ground ginger
    • 1/2 ground nutmeg
    • 1/4 cup chia seeds

    Instructions

    • Toast the pecans in a small skillet over low heat until golden brown.
    • Add pecans and all other ingredients except for the chia seeds, to a high powered blender or food processor. Process until smooth and all ingredients are combined.
    • Transfer to a medium sized bowl and stir in the chia seeds. Cover and refrigerate for 3 hours or overnight.
    • Eat as is or top with desired toppings. Enjoy!

    Notes

    I like to add a tablespoon of ground flaxseed to my serving to increase my intake of omega-3 fatty acids.
  • Pumpkin Oatmeal Muffins 

    Pumpkin Oatmeal Muffins 

    Print Pin

    Pumpkin Oatmeal Muffins

    It’s pie pumpkin season and I picked one up from the farm the other day and roasted it. I made these tasty little muffins and a chia pudding. Now I need to get a few more pumpkins so I can freeze some pumpkin for later! Makes 24 small muffins or 12 large ones (One thing about GF vegan baking is it’s hard to tell when something is baked through. For muffins, I prefer to make the smaller ones to ensure they aren’t doughy inside.)

    Ingredients

    • 3/4 cup pumpkin puree homemade or canned
    • 2 ripe bananas mashed
    • 1/2 cup unsweetened applesauce
    • 1 cup rolled oats
    • 1/4 cup coconut flour
    • 1 tbsp ground flaxseed meal
    • 1 tsp cinnamon
    • 2 tsp baking powder
    • 1 tsp pure vanilla extract

    Instructions

    • Preheat oven to 350 degrees and line your muffin pan with parchment paper liners or use a silicone muffin pan.
    • In a large mixing bowl, stir together all the ingredients until combined.
    • Divide the batter evenly between the muffin cups and bake about 22-25 minutes (longer for large muffins), or until the tops are golden and feel just about firm to the touch. Remove the muffins from the oven, and place on a cooling rack. (If you’re using a silicone muffin pan, it’s best to let the muffins sit for 5 minutes before removing them from the pan.)
    • Serve warm or at room temperature.

    Notes

    These freeze well.
    Benefits: These muffins are sweetened with fruit only and contain no oil. They are high in fibre. In addition to beta carotene, pumpkin offers vitamin C, vitamin E, iron, and folate, all of which strengthen your immune system. Pumpkin is also rich in potassium which can help regulate your blood pressure, lowering your risk for heart attack and stroke.