Author: cassieleetario

Black bean and Rice Stew

Black bean and Rice Stew

It is the time of year where you want to start cuddling in your blankets and eating comfort food on those cold days.  This one is a filling warm bowl that can be made for the whole family. You need: 1 carton of Vegetable broth 

V/GF Chocolate Donuts (no donut pan needed)

V/GF Chocolate Donuts (no donut pan needed)

These donuts are thick, dense and filling.  The dough is rolled and shaped into a round donut so no donut pan is needed). You Need: 1 cup of Brown Rice Flour 1/2 cup of Tapioca Starch 1/2 cup of Coconut Sugar 1/2 cup of Cocoa 

Creamy Lentil Mushroom Soup

Creamy Lentil Mushroom Soup

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Makes approx 4 servings

You Need:

1 cup of Green Lentils (dry)

1 can of Coconut Milk (full fat)

1/4 cup of Almond Milk

2 cloves of Garlic

1 medium Onion

1 cup of chopped Mushrooms

1 tsp of Sea Salt

1 cup of Cauliflower

1 tsp of Cardamom

1/2 tsp Cumin

1/4 tsp Cinnamon

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  1. Boil Lentils in water until fully cooked.  After they finish cooking, drain water, and add to food processor.
  2. Chop Onion and simmer in a frying pan on medium heat (add a tbsp of grapeseed oil to pan) until translucent, then add 2 minced garlic cloves and let simmer for a couple mins.  When finished cooking add to food processor.
  3. Simmer chopped mushrooms in a frying pan until water has evaporated then add to the food processor.
  4. Add Coconut Milk, Almond Milk, Sea Salt, Cardamom, Cumin and Cinnamon.
  5. Steam Cauliflower for a couple mins until tender all the way through.  Then add to food processor.
  6. After all ingredients are added to food processor blend until smooth.
  7. Then reheat in a pot until at desired heat and serve.
Black Bean Avocado Potato Slices

Black Bean Avocado Potato Slices

Looking for an easy healthy appetizer for a fall bbq party? The combo in this one will excite your taste buds! Makes approx 8-10 slices. You Need: 1 Large Sweet Potato 1.5 cups of Cooked Black Beans 1 Tbsp of Tahini 2 Tsp of Cumin 

Great Lunch Ideas

Great Lunch Ideas

The most challenging thing to sticking to a good diet is all the prep work that goes into it.  Unfortunately eating french fries for lunch everyday is not a solution, even though it technically fits into a Vegan diet.  Here I have compiled a bunch 

Cinnamon Buns

Cinnamon Buns


Makes 7 cinnamon buns.

You need:

1 cup of Millet Flour

1/2 cup of Sorhgum Flour

1/2 cup of Tapioca Starch

2 tsp of Baking Powder

1 tbsp of Cinnamon 

1/2 tsp of Cardamom

1/2 cup of Coconut Sugar

1/4 tsp of Sea Salt

3 tbsp of Grapeseed Oil

2 Flax eggs ( 2 tbsp of ground flax, 6 tbsp of water)

1/4 cup of Almond Milk

1/4 cup of Rice flour

For the Topping and filling:

1/4 cup of Coconut Sugar

1/4 cup of chopped Pecans

2 tsp of Cinnamon 

 1) Mix flax eggs and let sit.  Turn on oven to 350 and let it preheat.

2) Mix all dry ingredients in a bowl (millet flour, Sorhgum flour, tapioca starch, baking powder, cinnamon, cardamom, coconut sugar, sea salt).

3) In another bowl mix the wet ingredients ( flax eggs, Grapeseed oil, almond milk).

4) Mix wet and dry ingredients together until it’s all mixed together. In a separate bowl mix together all the topping/filling ingredients.

5) Spread out the rice flour on a plate then take a spoon full of dough and stretch it out, using the flour to avoid it sticking to the plate. Sprinkle the filling over the dough and then roll it up and put it in a greased muffin tin. Repeat until the muffin tin is full and then sprinkle some toppings ontop of all of them.

6) Place in oven for 18 mins and let bake, then take out of oven and drizzle with maple syrup.  Place back in oven and let bake for another 2 mins.

7) Take out of oven and let cool and then serve!


Basic Quinoa Salad

Basic Quinoa Salad

   You need: 1 1/2 cups of cooked Quinoa 1/2 cup of steamed Cauliflower  1/2 cup of chopped steamed Green beans 1/2 cup of chopped steamed Celery 1/4 cup of sunflower seeds 1/4 cup of Hemp seeds 2 tbsp of Grapeseed oil 1tbsp of Red 

Creamy Coleslaw

Creamy Coleslaw

Makes 4 servings You will need: 1/4 of a Green Cabbage (shredded) 2 Carrots (shredded) 3 Celery Stalks (chopped) 1 cup of chopped Dandelion Leaves (optional) 2 tbsp of Grapeseed Oil 1 tbsp of Tahini 1 tsp of Dijon Mustard 1/2 tsp of Sea Salt 

Nut Loaf.

Nut Loaf.


You will need:

1 cup of Almond Meal 

1/2 cup of Sorghum flour 

1/2 cup of Rice Flour 

1/2 cup of Buckwheat flour 

1/2 cup of Tapioca starch 

1 tsp of Baking Powder 

1/2 tsp of Baking Soda 

1/2 tsp of pink Himalayan salt

1/8 tsp of Nutmeg

1/4 tsp of Cardamom 

1 tsp of Cinnamon  

2 tbsp of coconut oil (melted)

1/2 cup of Apple Sauce 

1/2 cup of Maple Syrup 

1/2 cup of Almond Milk

1/4 cup of chopped Pecans 

1/4 cup of chopped Walnuts 

Flax Egg (2tbsp of ground flax seed, 4 tbsp of water)

1) Preheat oven to 350.

2) Mix all dry ingredients together (almond meal, sorghum flour, rice flour, buckwheat flour, tapioca starch, baking powder, baking soda, salt, nutmeg, cinnamon, cardamom)

3) Mix all wet ingredients (melted coconut oil, apple sauce, maple syrup, almond milk, flax egg).  Then mix wet and dry together until all clumps are gone and add in chopped nuts (pecans and walnuts). Note: leave about half of the chopped nuts for toppings.

4) Grease or cover a loaf pan with parchment paper then evenly pour the batter into the loaf pan. After levelling out the batter in the pan , evenly sprinkle the rest of the chopped nuts on the loaf.

5) Bake loaf in oven at 350 for 35 mins or until it is baked completely through.  Take out and let cool before slicing.

6) Add whatever toppings such as almond butter, maple butter, honey, or chia jam.  Enjoy!


Rice and Cabbage Dish with a Sweet Thai sauce

Rice and Cabbage Dish with a Sweet Thai sauce

 Makes about 4 large servings  For this recipe you will need: 3 cups of cooked wild rice 2 cups of cooked lentils (green) 1/2 cup of shredded carrots  1/4 cup of shredded Apple 1 cup of shredded cabbage (red) 1/4 cup of cilantro leaves  4