Chocolate Walnut Brownies


Prepare to earn brownie points for these yummy chocolate brownies with walnuts! These can easily be made from scratch without any fancy appliances and they are quick from start to finish!  All you will need is a fork and a large bowl. 

If you’re looking for a heavy, dense fudge-like brownie, this is not the recipe for you. I may be the only person I know that likes brownies with a bit of crumb but that’s the the way it is! I am just not a fan of brownies with that heavy, dense fudgey texture – I much prefer brownies that are a bit cakey, and not excessively sweet.  


These brownies are rich and moist, very chocolatey and less-sweet than your average brownie. They are exactly what I reach for when I want to satisfy a chocolate craving but I don’t want to blow the whole healthy eating habit out the window! Incidentally, they freeze well too.




  • ½ cup cocoa powder
  • ½ cup rice flour
  • ¼ cup tapioca starch
  • 1/4 cup almond meal
  • 1 tbsp. psyllium fiber husk
  • 1 tsp. baking powder
  • 1 tsp. Teeccino* (non-caffienated herbal flavoured coffee granules, optional)
  • ½ tsp. baking soda
  • 1/3 cup chopped walnuts


  • 2 very ripe bananas
  • 100 ml unsweetened apple sauce (snack size container)
  • 1/3 cup maple syrup
  • ½ tsp. vanilla


Preheat the oven to 350°F. Line the base and sides of an 8-inch baking dish with parchment paper.

Sift all of the dry ingredients together in a large bowl. Add in the chopped walnuts and stir to coat the nuts with the dry mixture.


Using a fork, mash the bananas until smooth, or place them in a blender with the apple sauce, maple syrup and vanilla. Puree. Pour pureed or blended ingredients into the bowl with the dry ingredients and mix with your fork until the dry ingredients are completely incorporated. Using a spatula, scoop the batter into the parchment lined baking pan and spread evenly all the way to the edges of the pan.

Bake for 18 minutes in a preheated oven. Brownies are ready when a cake tester, inserted into the centre of the pan comes out clean, with just a few crumbs clinging to it. (Unlike baking with regular flour, I find that it is generally better to trust your timer rather than your instinct when baking cakes, cookies, etc., with gluten free flours, even if they look like they need a few more minutes baking time). In my oven, 18 minutes is perfect for these brownies. Remove the pan from the oven and allow the brownies to cool completely in the pan.


Once the brownies are completely cool, cut into squares and enjoy! If you like bitter chocolate, and this is totally unnecessary, lightly dust brownies with cocoa powder before serving.  Omit this step if unsweetened cocoa powder is too bitter for your palate.  


Yield: 16 (2-inch x 2-inch) brownies 

Notes: If you don’t have teeccino, you can substitute finely ground coffee granules. Follow link and scroll down to the Notes section of the recipe for Chocolate Zucchini Loaf for comments abut teeccino. (By the way, any comments, mentions or recommendations of products on this blog are my own. I am not paid to promote or review  the products I use, nor am I affiliated with any of the companies that manufacture them).

Raw Brussels Sprout Salad

If you have never eaten raw Brussels sprouts before, you should. Everybody loves this salad. Its pretty simple to make, doesn’t require a lot of ingredients and stands up well in the refrigerator for several days. This recipe contains salty, sweet, tangy, and earthy flavours all at once, and the toasted almonds finish it off nicely with a bit of crunch.   I actually crave this salad every now and again. It’s one of those perfect healthy and fresh salads for fall and winter.



  • Fresh Brussels sprouts,  enough to yield 5-6 cups shredded
  • 1/2 cup dried cranberries
  • 1 1/2 cup sliced almonds, toasted
  • 1/2-cup cashew “Parmesan” cheese 


Wash, halve and trim ends of Brussels sprouts. Thinly slice and place in a serving bowl. Pour in the dressing and add the dried cranberries. Salad can be made ahead up to this point and stored, covered in the refrigerator.


When ready to serve, toss the salad with toasted almonds and about half the cashew Parmesan. Add more cashew Parmesan as necessary to balance the flavours of sweet and salty. 



  • 1 tbsp. apple cider vinegar
  • 2 tbsp. freshly squeezed lemon juice
  • 1 tbsp. maple syrup
  • 1 teaspoon Dijon mustard

Place all ingredients into a small bowl or coffee mug and whisk until completely blended.

Cashew Parmesan Cheese

  • 1/2 cup unsalted cashews
  • 1-2 tbsp. lemon juice
  • 1/2 tsp. sea salt

Place cashews and salt in small coffee grinder or blender. Pulse/process until the nuts are like crumbs. Add a tablespoon of lemon juice and blend again. Add more lemon juice and salt as necessary – just enough to moisten and achieve desired tartness. Store in a sealed container in the refrigerator.


 Yield: 4 generous servings, (6-8 side-servings)



Creamy Gazpacho with Coconut “Bacon Bits”

This magnificent cool soup is one of the easiest things to make with your fresh picked, home grown tomatoes! Gazpacho is basically a blended salad and it can be made with just a few juicy, ripe tomatoes, a handful of red peppers, onions, peeled cucumbers, some herbs, and a blender. This version is thickened with a couple of slices of hearty bread and garnished with finely diced vegetables, avocado and crumbled coconut “bacon bits” but there are endless ways to adorn this soup. Be creative and add your own spin!

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  • 4 medium Roma tomatoes
  • 1/2 cup onion, coarsely chopped
  • 2 mini cucumbers, topped and tailed, peeled
  • 1/2 large red pepper, coarsely chopped
  • 3 tbsp. balsamic vinegar
  • 1 tbsp. fresh lime juice
  • 2 thick slices bread crumbs (GF, if necessary)
  • 1 litre (32 oz.) cold water


Place the tomatoes, cucumbers, peppers and onions cut into pieces. Season with salt and pepper, and leave to stand for 2 hours. Place  tomato mix wit the juices, bread and cold water to a high speed blender and puree until really smooth. Add vinegar and lime juice to taste. Store in the refrigerator while you prepare the coconut “bacon”.

Dice a little tomato, pepper, cucumber and sprinkle around the edges of the bowl. Add fresh basil and cilantro leaves.


Ladle or pour gazpacho into the centre of soup bowls and top with diced avocado and coconut  bacon bits.


Serve soup with garlic toasts (see Notes).

Yield: 4 generous servings (1 Litre)


Coconut Bacon Bits


  • 1 cup large unsweetened coconut flakes
  • 1 tablespoon Naked Coconuts (soy-free liquid seasoning available at health food stores)
  • Large pinch ground chipotle chilli pepper
  • ½ tablespoon maple syrup


Preheat oven to 350°F and line a baking sheet with parchment paper. Place the coconut flakes with the seasonings in a medium-sized bowl. Mix well. Spread the coconut flakes as evenly as possible on your baking sheet.


Bake in the centre of the oven for about  for 10 minutes, spinning the pan around  after 5 minutes, until flakes are mostly dry and become dark. The coconut flakes will crisp up as they cool. when completely cool, crumble the coconut flakes to resemble bacon bits and store in a covered container until ready to use. (Coconut bacon can also be frozen).


Yield: 1 cup coconut “bacon”.



For garlic toasts: Rub the cut slide of a garlic love over both sides of the bread and place in a preheated cast iron or non-stick frypan. Flip the bread over when one side has turned golden brown or achieved desired markings and toast the other side. No need to oil the pan.

Almond Milk


As much as possible, I like to make most things from scratch. Making my own non-dairy milk means I can avoid unnecessary ingredients added to commercial alternative milks, such as preservatives, flavourings, refined sugars, emulsifiers and stabilizers. Some of those additives are used help to extend the shelf life of the milk but since it is really simple to make your own and your own will taste much better, why not make your own healthier version?


Homemade nut milk does not go through a homogenization process (mechanically done in commercial milks to ensure that the fat particles remain suspended evenly in the milk), which means that the fat will separate from the liquid and form a thick layer of cream after the milk settles. Generally, the cream will sink to the bottom of your pitcher although occasionally it happens the other way around, where the cream layer is suspended on top of the milk. Either way, I think this lack of homognization is great. That thick creamy layer is absolutely luscious! It makes a delicious substitute for half and half in your morning coffee. If you don’t need the cream layer for anything in particular, just stir it back into the milk before using to evenly distribute the particles again.

The ratio of almonds to water below will produce nut milk with the same consistency as regular cows milk. For a creamier version, add a little less water.



  • 1 cup raw almonds, soaked overnight
  • 4 cups water
  • Pinch Celtic sea salt
  • 2 dates, seeded, or 1 tbsp. maple syrup
  • 1 tbsp. vanilla, optional – see notes*


Rinse almonds thoroughly and place in a high speed blender with half the water, dates or maple syrup and salt. I would encourage you not to omit the sweetener. The sweetener does not make the milk taste sweet – it is included because it balances out the flavour of the milk. You can add vanilla now or you can add it at the end (see notes).


Turn the motor on slowly and gradually increase the speed. If using a Vitamix, blend for about 20 seconds, then add the remaining water. Blend another 20-30 seconds. (I don’t use the turbo speed on my Vitamix when making nut milk because I don’t want the milk to be completely smooth at this stage. If the mixture is too smooth, it is difficult to strain away any residual sediment from the nuts and this sediment tends to settle at the bottom of the pitcher once the milk stands for a few hours. I prefer to strain the milk through a nut bag or a double layer of cheesecloth and reserve the pulp for other uses).

Squeeze the pulp in the nut bag to release as much milk as possible into your pitcher.

Yield: 1 litre



*I add the vanilla only if I want to use the milk to replace the cream in a cup of coffee, pour it over breakfast cereal, or use it in a recipe for baked goods, such as cakes or muffins. For non-sweet, savoury dishes, such as sauces or cream-based soups, I omit the vanilla. If you will be using the milk in both sweet and savoury dishes, then add the vanilla at the end, after you’ve strained the nuts through the nut bag and removed the portion you need for savoury dishes. You might want to add a little less vanilla to start, and taste the milk before adding more. 

Cashews and Brazil nuts can be substituted for almonds in this recipe. Follow exactly the same process for soaking and blending the almonds. Both cashews and Brazil nuts make an ultra-creamy nut milk which is lovely, although milk made from Brazil nuts has a stronger flavour than milk made from almonds or cashew nuts. Just be aware that nuts have different flavours and each will impact the favour of the milk. 

Cucumber Salad with Chickpeas


Sometimes the best salads have only a few ingredients. This unfussy cucumber salad is one of them. You can’t go wrong with something as classic and refreshing as this.  Simple to prepare and cooling on a hot summer day or served along side any kind of hot and spicy food. The addition of fresh dill raises it from ordinary to a herbaceous, fragrant chef-d’oeuvre. Enjoy it as a light lunch or serve it along side other dishes at barbeques, potlucks and picnics. I like to make extra to ensure there leftovers to take to work for lunch the next day.

One large English cucumber is enough to yield 3 or 4 generous servings, more if served as one of several dishes at a barbeque or buffet. It’s a pretty good yield, I think. Mini cucumbers can be used as well. I often buy packages of 4 or 5 mini organic cucumbers and I will use the whole package in this salad. As long as you have enough dressing, the amount of cucumbers and chickpeas is somewhat arbitrary in this recipe so feel free to double or triple the quantities listed.  


  • 1 large English cucumber, thinly sliced, chopped (or cut any way you like)
  • 1 cup cooked chickpeas, rinsed, drained and patted dry (I used dried, but you can use canned)
  • 1/4 cup red onion, finely sliced or minced
  • 1 tbsp. fresh dill, coarsely chopped
  • 1 tbsp fresh fat leaf parsley, coarsely chopped
  • Pink Himalayan salt or Celtic Sea salt to taste
  • Freshly ground black pepper


  • 1/2 cup water
  • 1/2 cup cashews, soaked 4 hours
  • 1 1/2 tbsp. apple cider vinegar
  • 1 1/2 tbsp. fresh lemon juice
  • 1 large clove garlic
  • 1 tsp. maple syrup
  • 1/2 tsp onion powder
  • 1/2 tsp garlic powder
  • 1/2 tsp. salt

Add everything to a high-speed blender and puree until very smooth, about 30 seconds. 


Combine the cucumber, chickpeas, red onion, and dill and parsley in a bowl. Gently toss with enough dressing to blend and adjust the seasonings to taste. Sprinkle with a pinch of smoked paprika and serve.

This recipe is endlessly adaptable. I often add a half-cup of raw greens such as spinach, chard, collards or kale to build it up, but you could also add sliced celery, carrots, or peppers for variety. You can also use different beans – kidney beans, white beans or black-eye peas would be nice. 


Serves 3-4

Chocolate Zucchini Loaf


I have been experimenting with teff lately, both the whole seeds and the flour. Referred to as both a seed and a grain, if you are not familiar with this gluten-free nutritional powerhouse, you might want to look for it the next time you are out shopping. It is a tremendously versatile “grain” and cooks in much the same way rice or quinoa does but out performs them both in nutritional benefits. Add whole teff seeds to stews or salads, cook it into a porridge or use teff flour in baking. Teff flour blends particularly well with chocolate and makes one heck of a great chocolate zucchini loaf!

Anyone who knows me, knows I love chocolate. It’s my biggest weakness although to be fair, I am quite discerning, The chocolate I like is dark, decadent and rich with a high percentage of cocoa; dairy and soy free, and preferably flavoured with mint. I have no palate for the cheap supermarket varieties – I find them cloyingly sweet and pretty disgusting, actually. Bleh!


I used to make chocolate zucchini loaf regularly at the hotel I worked for years ago. It was a delicious recipe – moist and rich, but of course, it was not vegan; nor was it gluten, oil or sugar free. This chocolate zucchini loaf is just as moist and rich but without all the refined sugar, oil and eggs.  It is also gluten free if you omit the chocolate chips and the teeccino – which you can easily do. However, if you can handle gluten, I think the addition of teccino (herbal coffee grounds) contributes a HUGE amount to the decadence of this loaf (see Notes). 

This is lovely with your morning or afternoon cuppa and I would encourage you to give it a try, if for no other reason than to experiment with teff. It is best eaten within a few days and will last a week, covered and stored in the refrigerator. 


Yield: 10-12 slices



  • 1 cup teff flour
  • ½ cup millet flour
  • ½ cup cocoa powder (I used raw cacao powder)
  • 1 tbsp. Teeccino mocha coffee (grounds)
  • 1 tsp. baking powder
  • 1 tsp. baking soda
  • ¼ cup Lily’s dark chocolate baking chips*


  • 1½ cups grated zucchini
  • ½ cup maple syrup
  • 1¼ cups rice milk
  • 4 dates, pitted and soaked for at least an hour to soften
  • 2 flax eggs** (see Notes)
  • 1 ½ tbsp. vanilla

Topping (optional)

  • 1/4 cup coconut flakes, extra, optional
  • 1/4 cup chocolate chips, extra, optional


Preheat oven to 350°F. 

Prepare the flax eggs first. Stir 2 tablespoons of ground flax seeds with 6 tablespoons of water in a small bowl or coffee cup. Allow the mixture to rest while you prepare everything else. As it sits it will develop a gel-like viscosity, which is exactly what you want.

In large bowl, whisk the flours, teeccino, cocoa powder, baking powder and baking soda. Sift the dry mix twice (sifting method in recipe for Blueberry Cornmeal Muffins). Gently stir the chocolate chips into the sifted dry ingredients.

Drain the water from the dates and add the dates to a blender with the vanilla and about 1/4 cup of the milk. Puree the dates until completely smooth, adding a little more milk if needed to easily puree the dates. Spoon the puree into a small bowl.

Finely grate the zucchini, and add to the date puree. Add in the remaining milk and maple syrup. Stir the wet ingredients to blend and pour the mixture into the bowl with the flours. Stir the flax eggs and add to the bowl. Gently stir the mixture in the bowl until the dry ingredients are completely moist but don’t over mix the batter. 

In a parchment lined 9X5-inch loaf pan, carefully pour the batter. using a small offset spatula, spread the batter evenly in the pan. Bake for 55 -60 minutes in a preheated oven. If adding the topping, remove loaf from the oven and quickly sprinkle the top with coconut flakes and extra chocolate chips. Return the loaf to the oven and bake for 5-6 minutes more or until the coconut is golden and a cake tester inserted into the centre of the loaf comes out clean.

Read this before adding the topping … For a couple reasons, I won’t use this topping again. The chocolate chips didn’t melt the way I anticipated they would (another brand might though) and in fact they were quite bitter to taste. Apart from that, it was difficult to slice through the topping once the loaf had cooled. Next time I might try glazing the loaf after it has cooled instead. If you are not adding the topping, to test for doneness, insert a cake tester into the centre of the loaf after 55 minutes to see if it comes out clean. If it does, your loaf is done; if not, give it another 5 minutes in the oven).

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*Lily’s dark chocolate baking chips are vegan and sugar free (sweetened with stevia instead) but they do contain soy lecithin, which is an emulsifier. Camino chocolate chips and Enjoy life brand chocolate mini chips are vegan and soy free but both contain cane sugar. So its a bit of a toss up.   However, the addition of chocolate chips is optional – you can omit them altogether if you prefer. 

**For the flax eggs, stir 2 tablespoons of ground flax seeds with 6 tablespoons of water in a small bowl or coffee cup. Allow the mixture to stand for 5-10 minutes. As it does it will develop a gel-like viscosity, which is exactly what you want. Stir it once more before adding in the recipe.

Teeccino is a caffeine-free herbal coffee and a truly awesome alternative made from a blend of herbs, grains, fruits and nuts. It’s non-acidic and the package states that 75% of the ingredients are certified organic. Teeccino coffees come in a variety of flavours and the one I used in this recipe was medium roast mocha. The ingredients include: carob, barley, dates and figs, almonds, chicory root and pure natural flavours. Since barley is a gluten-based grain, you can substitute regular coffee granules if you have gluten sensitivities.

You may have noticed from the photo that I did not line the sides of my loaf pan with parchment. I just cut a strip of parchment long enough to line the bottom and ends of the loaf pan. A few minutes after removing the zucchini loaf from the oven,  I  run a thin blade along the insides of the loaf pan. If the loaf is done, the chocolate loaf will start to pull away from the sides of the pan on its own anyway. This trick just makes removing the loaf from the pan a little easier once it has cooled. After running the knife along the insides of the pan, let the loaf cool completely in the pan before removing.  


Oil-free French Fries with Sugar-free Ketchup


I missed National French Fry day last week! I am still bummed about that. Nevertheless, these fries will really hit the spot any time, any day of the year. Yep, you’re definitley going to want to make these. We love them! They make the perfect side to just about any meal I make at home, and since they’re oil free, it’s ok to indulge. So go ahead and eat all the fries you want.

Baking fries without oil is not hard but there a few tricks you can use to help the potatoes develop a crispy surface.  There is also an unlimited variety of spices you can use to season the potatoes based on your personal preferences. Some people add flour to the spices and say that the chips are crisper when they do. I tried adding sorghum flour to the spice mix and didn’t notice a significant difference in crispness. I have read that rice flour makes the fries crispy on the outside but I haven’t tried using rice flour.  The next time I make them, I will add rice flour to the spice mix and if I think it really does make the fries turn out crispier,  I will let you know. Flour or no flour, these fries are tasty and everyone my family loves them just as they are. The list of spices below is a variation of Emeril Lagasses’s recipe for creole seasoning from the book Emeril’s New Orleans Cooking. Use it as a guide and feel free to personalize the blend with your favourite spices.

I used red-skinned potatoes in this recipe but Yukon gold and russet potatoes also work well. Waxy or new potatoes probably are not the best choice for making these fries but most other varieties should be ok.  I chose to leave the skin on, but you can peel the potatoes if you want. 


This recipe makes 2 generous servings of french fries.  


3-4 medium-sized potatoes (you can peel or leave the skin on)

Seasoning Blend

For the seasoning blend, I quadruple the amounts in this recipe and keep the extra in a jar in my spice cupboard for other uses. But for the number of potatoes in this recipe, use the following measurements:

  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 tsp. paprika
  • 1 tsp. chili powder
  • ½ tsp. dried oregano
  • ½ tsp. freshly ground black pepper
  • ½ tsp. Pink Himalayan salt


Preheat oven to 450°F.

Slice potatoes into French fries. (See photo below to gage size. If you cut them too thin, they will break apart after they are parboiled and tossed with the seasonings).


Add sliced potatoes to a pot with enough cold water to cover them.

Bring the water to a boil and cook the potatoes for 7 minutes. Turn off the burner. (Potatoes won’t be cooked through completely – they should still have some resistance to a fork inserted into the thickest part of one of the larger fries).

Drain potatoes thoroughly and place the pot back onto the stove with the seasonings and shake the potatoes and spices fairly vigorously in the pot until the fries are well coated in the seasonings. Don’t worry of the edges of the potatoes get a little roughed up – that’s what you want. Those rough edges are what crisps up during the baking. 


Dump the coated fries onto a parchment lined baking sheet and bake them in a preheated oven for 15 minutes. Turn the fries over and continue baking another 10-15 minutes.


Easy Refined Sugar-Free Ketchup

Now that you’ve made a really healthy choice for your fries, do you really want to dip them into a high-sugar, additive-laden brand of ketchup?  No, of course you don’t – and you don’t have to! This simple sugar-free ketchup recipe is my life-saver. Of all the sugar-free homemade ketchups I’ve tried, this one is closest to the real thing in my opinion, and the only one I make. 


  • 13 fl oz. (369 ml) tomato paste (1 large can)
  • 1/2 cup maple syrup
  • 1/3 cup apple cider vinegar
  • 1 tbsp. freshly squeezed lemon juice, (more to taste after blending)
  • 2 tbsp. onion powder
  • 1 tsp. Pink Himalayan salt
  • ¼ tsp.  allspice


Whisk all the ingredients together in a small bowl.  Adjust the sweet and sour flavour to taste by adding more lemon juice or maple syrup as desired. Cover and store in the refrigerator. Lasts at least one week refrigerated but it also freezes well.



Blueberry Cornmeal Muffins


I am not really a muffin person. And anyone who’s tried making gluten free muffins, or baked goods knows that gluten adds elasticity to baked goods that is hard to replicate using gluten free flours and grains. Gluten provides structure and holds everything together in baked goods and without it, baked goods can easily fall apart or be unappealingly dense. If you are new to GF baking, packaged GF flours can be a good place to start but read the ingredients on the package because manufacturers often add binders and stabilizers like xanthan and guar gum into the blend.

Recipes for GF baked goods work best when a combination of flours is used, as opposed to just one. It is just a different beast than wheat flour. Oat flour is a one of the easier whole-grain flours to work with and makes great base flour in these muffins. But there are also seed and nut flours and flours made from beans and legumes. Starches are often used to lighten up and give texture to gluten-free baked goods. Each flour and starch has its pros and cons and some have stronger flavours than others. If you have the time and inclination, it would be ideal to experiment with several of them to find the combinations you like best.

I used a combination of oat and millet flours and no starch, but I am still experimenting. Oat and millet flours are known for adding structure to gluten free cookies, breads and other baked goods. Millet flour in particular is often used in recipes for baked goods containing yeast. Both flours are pleasantly mild and both can be made at home by simply throwing the whole grain into a coffee or nut grinder to make as much flour as you need, when you need it. I added cornmeal for a bit of texture. 


This recipe makes a decent enough blueberry muffin. Like I said, I am not a big muffin fan but on the odd occasion, or when I am on the road or hiking, I will take these. They are satiating. They also pack and travel well.



  • 1 cup gluten free oat flour*
  • ½ cup millet or millet flour
  • ½ cup finely ground cornmeal
  • 1 tbsp. baking powder
  • ¼ tsp. cinnamon
  • ¼ tsp. nutmeg
  • ¼ tsp. cardamom 
  • Pinch salt


  • 1¼ cups non-dairy milk (both homemade and commercial rice and nut milks work)    
  • 100 ml unsweetened apple sauce** 
  • 12 dates, pitted and soaked a couple of hours to soften
  • 1 1/2  tsp. vanilla
  • 1 tsp. fresh lemon juice

2/3 cups fresh blueberries***


Preheat oven to 350°F and line 12 muffin cups with foil liners. (You can also use a silicon muffin pan, but I don’t have one.  :(

If using whole millet, grind millet in a high-speed blender until the texture of flour and add to a large bowl with the oat flour and fine grained cornmeal. Add baking powder, cinnamon, nutmeg, cardamom and salt.

Now, here’s a trick I learned when I was working as a pastry chef. To ensure that flours, grains and baking enhancers are well blended and there are no clumps, measure all of your flours, spices, baking powder and soda into a large bowl. Then, sift the ingredients through a sieve over a large piece of parchment paper. Place the empty sieve back on top the bowl. Gather the ends of the parchment and carefully pour the dry ingredients back into the bowl through the sieve. This is the same as sifting the ingredients twice, and ensures that the flours and spices are evenly distributed without getting flour all over   your counter. The parchment can then be re-used to line laking sheets and pans when making cookies or cakes. 


Place the dates, apple sauce, lemon juice, vanilla and non-dairy milk in a high-speed blender. Pulse a few times to chop up the dates and then increase the speed to puree the mixture. Puree completely until well blended and smooth. The mixture should be thick but pourable. 


Pour the contents of the blender into the bowl with the dry ingredients. Use a spatula to get it all out. Start folding the wet ingredients into the dry with a spoon.


After a few strokes, add in the blueberries and continue mixing long enough to moisten the dry ingredients and evenly distribute berries. Don’t over mix. 


Divide the batter evenly between 12 foil-lined muffin cups. Bake for 25-30 minutes or until a toothpick inserted into the centre of the muffins comes out clean.




*If you can’t find millet or oat flour, you can grind certified gluten free rolled oats and the whole millet grain in a nut grinder to make the flours yourself. I do this all the time!

**I like to have the individual 6-packs of unsweetened applesauce on hand for baking on the fly – these are the ones you buy at the grocery store. Each individual container is equal to 100 ml. However, if you are making your own apple sauce, use a scant ½ cup. Just be sure it is unsweetened.

***You can use frozen blueberries instead of fresh, but they tend to turn the batter a bluey-gray colour. The muffins won’t turn out as attractive, but if that doesn’t bother you, go for it. Using frozen blueberries won’t alter the flavour or texture at all. 

Yield: 12 muffins

Meatless “Pulled Pork” Sandwich


Canada Day, Independence Day or Meatless Monday – whether you are celebrating a national holiday this weekend or just trying to have a meatless meal, this vegan take on pulled pork has you covered!

Traditional pulled pork is a well-seasoned lower quality cut of meat (usually pork shoulder), slowly cooked over a barbecue or open fire pit until it is fall-off-the-bone fork tender. Carolinian slaves and servants working on the plantations during the colonial era mastered the technique of   preparing the tough, fatty cuts of meat that their employers typically didn’t want. Steps included brining the meat overnight and letting it smoke for several hours over a pit dug in the ground until the meat was tender and flavourful.  Over time, Carolinian pulled pork has become renowned for its distinct smoky barbeque flavour that usually begins with a dry rub and finishes with a vinegar based sauce that is used to  both brine and “mop” the meat throughout the cooking process. While there is little disagreement amongst traditionalists that the pork should be cooked slowly over a barbeque pit, there is plenty of disagreement about the addition of tomatoes in the finishing sauce. I have prepared finishing sauces with and without tomatoes and I like it both ways. This recipe includes a little tomato paste in the sauce.

This recipe attempts to capture the flavour of an authentic Carolinian pulled pork but  includes a couple of fundamental changes to the method of cooking and ingredients in order to stay true to purpose of my blog. That is, to provide healthy and delicious recipes that are vegan, gluten free, oil free, soy free and refined sugar free. For starters, I substituted canned jackfruit for the pork. Jackfruit is a tree fruit, widely grown in the tropics and is known for developing a stringy texture similar to pulled pork once it is cooked. For that reason, jackfruit is a perfect vegan substitute for pork in this recipe! Second, I cooked everything in a fry pan on top of the stove in under 30 minutes. Jackfruit doesn’t require a slow cooking process in the way that a tough cut of meat would and a long cooking process wouldn’t enhance the flavour or texture in any way.  In spite of these fundamental changes, I think this recipe is a winner!


About Canned Jackfruit

I was both surprised and thrilled to find fresh jackfruit at a local Asian supermarket a few weeks ago. Just as I was about to pay, the cashier engaged in a conversation about jackfruit, asking me if I liked it and what I was going to do with it. She seemed a bit reluctant to ring it through. I told her that I had never tasted it before, but that I was looking forward to trying it. Right away she told me I should buy the canned variety instead of the fresh one I had in my hands, insisting that the fresh one  was “not good.” At the time, I didn’t really understand why the heavy, firm, bumpy outer-shelled fresh jackfruit I was holding was inferior to the cans she ran off to grab for me. Perhaps it was out of season, under ripe, or over ripe. What I do know is that this woman clearly knew more about jackfruit than I did and if she thought canned jackfruit was better than the fresh one I intended to buy, I was going to trust her.  So, I put the fresh jackfruit back – even though I don’t particularly like canned fruits or vegetables. 


I bought 2 different brands of canned jackfruit and used them both in this recipe. The label on the can of the first brand stated packed in water and the label on the other stated packed in brine. In both cases, the ingredients were jackfruit, water, salt and citric acid. However, the label on the water-packed can of jackfruit also stated that it might contain sulphates. The difference in the appearance and taste of the 2 brands was minimal enough to be  insignificant, so in the future, I will likely buy the jackfruit packed in brine as sulphates were not listed as a potential ingredient. Just make sure to purchase jackfruit packed in water or brine – and not syrup.

And now, here is a vegan recipe for pulled “no-pork” sandwiches using canned jackfruit!


  • 2 cans jackfruit in brine or water, thoroughly rinsed, drained and patted dry
  • 4 sandwich buns
  • cole slaw

Dry Rub

  • ½ tbsp. ground cumin
  • ½ tbsp. garlic powder
  • ½ tbsp. onion powder
  • ½ tbsp. chili powder
  • ½ tbsp. smoked chipotle powder
  • ½ tbsp. ground paprika
  • 2 tsp. Celtic or Pink Himalayan salt
  • 1 tsp. freshly ground black pepper

In a small bowl, mix together all of the spices and set aside.

Finishing Sauce “Mop”

  • 2 tbsp. tomato paste
  • 4 tsp. maple syrup
  • 3 tsp. apple cider vinegar, (can use lemon juice or lime juice)
  • ½ tsp. Celtic or Pink Himalayan salt
  • 1 bay leaf
  • 1 cup water

In a small bowl, mix together all of the wet ingredients and set aside.


Thoroughly rinse and pat dry the canned jackfruit.


Cut off and discard the triangular tip of each piece as in the photo below. You can leave it in if you want, but I don’t recommend it as the triangular tip doesn’t break apart into shreds, mimicking the nature of pulled pork.


Place the remaining chunks of jackfruit in a large Ziploc bag and toss with the dry rub. Heat a medium sized non-stick fry-pan over medium heat and add the coated jackfruit to the pan.



Toss the jackfruit gently for about five minutes until fragrant and starting to darken, but do not let it scorch.

Pour half of the mopping sauce over the jackfruit – the mixture will bubble up and be absorbed fairly quickly. Continue stirring and tossing gently to blend everything together. When the mop is absorbed by the jackfruit, add the remaining sauce and reduce the heat to low. Simmer for 15-20 minutes, stirring occasionally, until all of the sauce has been absorbed and the mixture looks fairly dry.  

Preheat the broiler while the jackfruit is simmering.

Using 2 forks, gently start pulling the jackfruit pieces apart separating the strings. Toss the mixture once or twice to coat the strings. When the broiler is ready, stick the whole pan onto one of the top shelves and broil the jackfruit for a few minutes until just starting to char around the edges. (If your fry pan doesn’t have an ovenproof handle, double wrap the handle in tin foil to protect it from melting or burning before putting the pan in the oven). Alternatively, you could transfer the jackfruit mixture to a baking sheet before broiling. (The jackfruit can be prepared ahead to this point and stored in the refrigerator, in a sealed container).


Does that look like pulled pork or what??

When ready to serve, warm up the cooked jackfruit and divide it evenly between 4 buns. Add a pile of coleslaw on top of each, and enjoy! Since I was making these sandwiches for my non-vegan, non gluten-free family, the buns in this photo are not gluten free. They are brioche buns that I picked up at Safeway’s but you can substitute your favourite gluten free buns for the ones I used – any type of bread will work. You could even serve the pulled “pork” on regular sandwich bread.

How simple was that??

Yield: 4 good-sized pulled pork sandwiches



The coleslaw can be dressed with the same finishing sauce used to the mop the jackfruit. That would certainly keep things simple, but since I had my own vegan mayonnaise on hand, I used that instead.  But don’t be afraid to use your favourite cole slaw dressing  – any dressing will work

Tomato Salad With Cilantro Pesto and Spiced Pumpkin Seeds


It is a little early for tomatoes in my neck of the woods but with a little luck, I will be making this salad very soon. Actually, I eat this all year round, but it is better when tomatoes are seasonally at their peak!

In this recipe, tomatoes are paired with a cilantro pesto, avocados, chipotle seasoned roasted pumpkin seeds, and vegan cheese. This salad is a bit of a twist on the Italian caprese salad.  

I might have a thing for smoked paprika. It was a key ingredient in my last post for quesadillas, and here I am using it again to add a kick to the pumpkin seeds. This salad is absolutely delicious by the way, with its really interesting textures and flavours! It is one of the simplest salads to prepare and makes a lovely summertime starter or light lunch. It would also be a great salad to bring to potlucks and picnics.  

To make this salad for 4-6 people (as a side), you will need:

  • 1-2 lbs. fresh tomatoes, any kind (I used an ensemble of cherry tomatoes for colour and effect)
  • 1 bunch fresh cilantro pesto (recipe follows)
  • 1 fresh, ripe avocado
  • Spicy pumpkin seeds (recipe follows)
  • Vegan cheese (optional)




  • 1/2 cup raw pumpkin seeds
  • 2 tsp. maple syrup
  • 1/2 tsp. cumin powder
  • 1/4. tsp. salt
  • dash chipotle powder or chili powder


Preheat the oven to 375°F and line a baking sheet with tin foil and set aside. Place the pumpkin seeds in a bowl with the other ingredients and toss thoroughly to coat the seeds well. Spoon the coated seeds onto the foil lined baking sheet and spread out as best you can in a single layer. I use an offset spatula for this. 


Bake for 6-7 minutes – until lighty browned. Let the pumpkin seeds cool undisturbed on the baking sheet for a few minutes and then gently stir to separate any clumps. Cool completely and store in a covered container. I haven’t found it necessary to refrigerate these – they keep well in the cupboard for several weeks. They will, however, clump together on standing but I find that gently tapping the container a few times will loosen them. Or, dump the whole mess onto a plate and gently massage it with you fingers to loosen, It isn’t necessary to remove all of the clumps – a few seeds stuck together here and there is not a problem. (These roasted pumpkin seeds make quite an addictive snack all on their own, and for that reason, I usually make extra!)


This pesto is vibrantly fresh tasting! It is just like an Italian pesto in texture but the cilantro really changes the flavor. This pesto would actually make great spread to put on toast, or as a condiment on my quinoa burgers too.


  • 1 bunch cilantro, stems and leaves
  • 1/4 cup walnuts or pine nuts
  • 2 limes, juiced
  • 2 cloves garlic, peeled and halved
  • 1/2 small Serrano chilli, seeded
  • 1/4 teaspoon salt


Wash the cilantro well and slice the entire bunch into thirds, including the stems.  Place all of it in a high-speed blender or food processor (I used a Vitamix). Add the nuts, lime juice, garlic, chilli and salt, and lightly pulse the mixture a few times just to break it down. Then put the blender on high-speed and continue blending until the nuts and garlic are well chopped and the mixture is is the consistency of pesto. In the VitaMix, this takes less than 20 seconds! The pesto does not have to be completely smooth.  


If the pesto is too thick, you can thin with a little water or more lime juice, and if it is too thin, add a few more nuts and blend again. The pesto will release a bit of juice after blending due to the lack of oil or fat, which would emulsify the ingredients. If that happens to you, just stir the pesto before using, or drain the juices away – we’re only talking about a tablespoon, or less, of liquid. 


Slice the tomatoes and set aside. Chop the avocado and set aside. You can slice any amount of tomatoes – use a few more if you are feeding a larger crowd. You will not have to increase the amount of pesto, cheese or pumpkin seeds if you do, since they are really garnishes anyway.  

When ready to serve, dollop the cilantro pesto randomly over the serving platter. Scatter the tomatoes on top of the serving dish, allowing some to fall on top of the pesto. Sprinkle  the tomatoes with with roasted pumpkin seeds, diced avocado and crumbled vegan cheese, if using. (I have linked a really quick and uncomplicated recipe for vegan cheese here but you can omit the cheese if you want). I would encourage you to try the recipe and add it though. The cheese really adds to the flavour and appearance of the salad. 


Notes: If you omit the pumpkin seeds, this tomato salad is completely raw.