Lemon Banana Bread (vegan)

Recipe from https://www.theconsciousplantkitchen.com/ 
Husband-Tested in Susan U.’s Kitchen and Alice’s Kitchen
Makes one 9” x 5” loaf (12 slices)

We went on a double date with our friends, Susan and Bill.  Susan helps me when I teach my Plant Powered Plates class at Gilda’s Club of Louisville.  I call her my "Sue Chef."  After enjoying a pizza and a mocktail at a local restaurant, they invited us to see their beautiful home and have dessert.  This is what she made, along with a tasty berry compote. She packed up a generous slice for me to enjoy at breakfast the next day, which I did with Homemade Instant Pot Cashew Yogurt. Here is a link to a tasty compote I've made many times. 

1½ cups mashed bananas, equivalent to 3 large bananas
1½ cups all-purpose flour 
½ cup almond flour 
¼ cup lemon juice, about 2 medium lemons
2 teaspoons lemon zest
⅓ cup soft brown sugar 
2 teaspoons baking powder
½ teaspoon baking soda
⅓ cup mild-flavor olive oil 
1 teaspoon almond extract 
½ teaspoon salt
(Optional, but lovely)
Pinch of cinnamon
Pinch of ground cardamom
Pinch of nutmeg
Topping
⅓ cup sliced almonds (I used pecans because that’s what I had.)

Instructions
Preheat the oven** to 350 °F (180 °C). Line a 9-inch x 5-inch loaf pan with parchment paper. Slightly oil the paper with cooking spray.
Mash the bananas, pack them in a measuring cup to measure exactly 1 cup + 1/2 cup, and place them in a mixing bowl.
Stir in the light olive oil, lemon juice, lemon zest, soft brown sugar, and almond extract, until well combined.
Fold in the flour, almond flour, salt, baking powder, and baking soda, and use a rubber spatula to combine. It should form a thick, smooth batter.

Transfer the batter to the prepared loaf pan.
Sprinkle sliced almonds on top of the bread.

Bake the bread on the center rack for 45-55 minutes at 350 °F (180 °C). If the top of the bread darkens too fast, foil the pan after 30 minutes. Bake until a toothpick inserted in the center comes out clean.

Let the bread cool down in the pan for 10 minutes, then release and cool completely on a wire rack for about 2 hours before serving.


Notes: Swap the brown sugar for a refined sugar-free option like coconut sugar or unrefined cane sugar if desired. Do not swap for a liquid sweetener like maple syrup, the bread will turn gummy. Any low-flavor oil works or, you can use melted plant-based butter if preferred. 

Storage: Store the bread in an airtight container in the fridge up to 3 days.

*Oven Mode: This recipe calls for using the fan-forced (convection) mode. If you use conventional mode, increase the temperature by 25°F (15°C). The baking time should be the same, but it might take a few more minutes.

Nutrition Information: (1 of 12 slices) 253 calories; 32 g carbohydrates; 4.6 g protein; 12.9 g fat (5.6 g saturated fat; 0.7 g polyunsaturated fat; 1.6 g monounsaturated fat; 0.01 g trans-fat); 250.4 mg sodium; 163.3 mg potassium; 2.7 g fiber; 14.4 g sugars; vitamin A 18.5 IU; vitamin C 2.5 mg; 92.1 mg calcium; 1.4 mg iron; 23.1 mg magnesium; 68.7 mg phosphorus; 0.3 mg zinc

Gingerbread Popcorn (Vegan, Oil-Free, Gluten-Free)

Recipe from Teresa Sklenicka 
Husband-Tested in Alice’s Kitchen
Makes 10 servings

If you love gingerbread and caramel corn, you’re going to love this!  Cozy up with some hot tea, Gingerbread Popcorn, friends, a movie, and then you’ll be set!

½ cup popcorn kernels
½ cup maple syrup
1 ½ Tablespoons molasses
1 teaspoon ground ginger
½ teaspoon ground cinnamon
½ teaspoon salt
½ teaspoon vanilla

Preheat the oven to 300F.
Pop the popcorn kernels using your favorite go-to method.  Place the popped popcorn in a large mixing bowl, making sure that there are no un-popped kernels in the mix.
Combine the maple syrup, molasses, the spices, and salt in a small saucepan.  
Heat the syrup over medium heat, stirring occasionally, until it comes to a boil.
Remove the pan from the heat and stir in the vanilla.
Slowly drizzle the syrup over the popped corn, stirring to coat the popcorn as evenly as possible.
Bake at 300F for 20 minutes, stirring after 10 minutes.
Allow the popcorn to cool completely.  It will become crispier as it cools.  
Store in an airtight container.

Nutritional Information (1 of 10 servings) Calories: 91.6; Carbohydrates: 21.5 g; Protein: 1.3 g; Fat: 0.5 g; Sodium: 124.6 mg; Fiber: 1.5 g; Sugar: 12.4 g; Calcium: 22.3 mg; Iron: 0.44 mg

Healthy Rice Crispy Squares (gluten-free and dairy-free)

Recipe from https://nutritioninthekitch.com/healthy-cocoa-rice-crispy-squares/
Husband-Tested in Alice’s Kitchen
Makes 9 to 12 squares depending on how big you wish your squares to be.

These delicious rice crispy treats is given a delicious chocolate twist with cocoa powder and natural sweetener. We like eating one with a cup of hot tea.  

Ingredients
4 cups brown rice crisps cereal (Nature's Path is great, but you can use
any brand)
¼ cup natural almond butter
1/3 cup raw honey
¼ cup Earth Balance vegan butter 
3 Tablespoons cocoa powder
¼ cup shredded, unsweetened coconut
1 teaspoon vanilla extract (optional)
Pinch of salt (optional)

Instructions
1. In a pan over low heat melt the vegan butter, almond butter, and honey
and stir until well combined.
2. In a large bowl add the rice crisps cereal, coconut, and cocoa powder.
3. Pour the melted almond butter mixture over the cereal mixture and stir
until well combined.
4. Press the mixture into a 8x8 pan lined with parchment paper (the
smaller the pan the thicker the squares).
5. Top with another piece of parchment paper and press the mixture firmly
into the pan. Very firmly.
6. Place the pan in the freezer for 1 hour and move to the fridge and leave
overnight.
7. In the morning cut into squares (9 or 12 squares depending on the size you wish) and enjoy!
8. Store the remaining bars in the fridge.

Nutritional Information: (1 of 12 squares) 108 calories; 2 g protein; 16 g carbohydrates; 5 g fat; 2 g saturated fat; 25 mg sodium; 0 mg cholesterol; 8 g sugars; 2 g fiber; 23 mg calcium

Date Dark Chocolate Pistachio Treat

Husband-Tested in Alice’s Kitchen
Makes 12 treats

When you’re hankering for something sweet, this quick to make treat will fill the bill.  You can make this nut free by using tahini or sunflower butter or pumpkin butter and by using seeds instead of nuts for the topping.  

12 large dates, pitted
¼ cup runny almond butter or other nut/seed butter
½ cup vegan dark chocolate chips
1 teaspoon coconut oil
¼ cup roasted pistachios, finely minced
¼ cup fine coconut flakes
Flakey sea salt, to taste

Once the dates are pitted, place them on top of a sheet of parchment paper lined cookie sheet a couple of inches apart.  Place another sheet of parchment paper over the top of them.  Use a rolling pin to flatten the dates. Remove the top parchment paper.
Drizzle a teaspoon of runny nut or seed butter over each flattened date.
Place the chocolate chips in a microwave safe bowl along with the teaspoon of coconut oil.  Microwave for about 1 minute, checking and stirring every 15 seconds until the chocolate is completely melted.
Drizzle the melted chocolate over each date.
Sprinkle dates with the finely minced pistachios, coconut flakes and then sea salt, to taste.
Place the cookie sheet in the freezer for about 30 minutes. Place the cookie sheet in the fridge for about an hour.
Gently remove the date treats and store them in an air tight container in the fridge.

Nutrition Facts: Serving size 1 of 12 servings (approx. 84g each)
121 Calories; Total Fat 8g; Saturated Fat 4g; Trans Fat 0g; Cholesterol 0mg; Sodium 203mg; Total Carbohydrate 12g; Dietary Fiber 2g; Total Sugars 8g (Includes 0g Added Sugars); Protein 3g; Vitamin D 0mcg; Calcium 47mg; Iron 1mg; Potassium 168mg

Nut Butter Banana Breakfast Muffins (Vegan)

Recipe from Julia Maiten (She also has a fabulous YouTube channel.)
Husband-Tested in Alice’s Kitchen
Makes 11-12 standard size muffins

These tender, fluffy muffins are perfect to prep ahead and keep in the freezer for a quick breakfast or snack. I did use a scale to make these instead of using measuring cups.  

The original recipe said it yielded 8 muffins, but I think she used a jumbo sized muffin tin.  I was able to make 11 muffins in a standard muffin tin.  I did fill the muffin tins a bit over the top, so I’m thinking if you filled the tins to the rim, you could get a dozen lovely muffins.  The original recipe called for peanut butter, but I had a partial jar of almond butter and a partial jar of cashew butter and wanted to use them up.  I’m thinking that if you can’t have nuts, you could use seed butter as well, such as sunflower seed butter or even tahini. I used some spelt flour along with all-purpose flour to make these a bit more healthful. I will definitely make them on repeat!

Ingredients:

3 large bananas, mashed (My bananas were huge, so I used 2½ huge bananas.)
2 Tablespoons flax meal 
2 Tablespoons water
90g nut butter (I used a mixture of cashew and almond butter.)
70g maple syrup
1 teaspoon vanilla extract
200g flour, or a mix of oat flour & flour (I used 100 g spelt flour + 100 g all-purpose flour.)
1 teaspoon baking powder
1 teaspoon baking soda
Pinch of kosher salt
½ cup dark chocolate chips, plus more for optional topping
Toppings: rolled oats, dark chocolate chips, optional

Instructions:
Preheat the oven to 180°C/360°F.  Line a standard muffin tin with paper liners.  (You can use oil spray if you wish.)
In a small bowl, mix the flax meal and the water and set aside. (This will become thick and will serve as the “egg.”)
Measure the flour(s), the baking soda, baking powder, and salt in a medium bowl.  Whisk until blended well.
Mash the bananas on a dinner plate and set aside.
In a large bowl, measure out the nut butter, maple syrup, and vanilla.  Add in the mashed bananas and the flax meal “egg.”  Stir well until all the wet ingredients are well mixed.
Add the dry ingredients to the wet ingredients and stir just until combined.  Gently stir in the chocolate chips.  
Scoop the batter into the muffin lined tin.  Top each muffin with a sprinkle of dry oats (I used quick oats.) and a few dark chocolate chips for garnish, if you wish.
Bake at 180°C/360°F for 25 minutes.  
Allow the muffins to cool just a bit before serving right away. 
They should cool completely before storing or freezing.
For a full meal, serve with yogurt, fresh seasonal fruit and/or berries and seeds.

Nutritional Information: (1 of 12 muffins) 160 calories; 5 g fat; 1 g saturated fat; 0 mg cholesterol; 183 mg sodium; 25 g carbohydrates; 8 g sugars; 3 g fiber; 4 g protein; 4 mg calcium

Copycat Clif Kid Z Chocolate Brownie Bars (vegan)

Makes 10 to 12 small bars
Recipe from Fly Peach Pie 
Husband-Tested in Alice’s Kitchen

Delicious bars that I think tastes better than Clif Kid Zbars brownie flavor! These are easy to make in the food processor with a short time in the oven. They'll make a great addition to lunchboxes.

The bars:
2 cups old fashion rolled oats, divided
½ cup dried figs or pitted dates (I used dates.)
2 Tablespoons cocoa powder (Cacao powder can be used instead.)
2 Tablespoons molasses
1 Tablespoon maple syrup (Honey was listed in the original recipe, but then these wouldn’t be vegan.)
¼ cup sugar (I used coconut sugar.**)
½ teaspoon kosher salt
1 teaspoon vanilla
1 Tablespoon coconut oil (melted)
1/8 teaspoon baking soda
¼ cup semi-sweet chocolate chips (I used dark chocolate chips.)
½ cup water

For chocolate drizzle on top:
1/3 cup semi-sweet chocolate chips (I used dark chocolate chips.)
½ teaspoon coconut oil (optional)

Preheat oven to 350 F.
In a food processor add 1 cup old fashion oats, dried figs or dates, cocoa powder, molasses, honey, sugar, salt, vanilla, melted coconut oil, baking soda, chocolate chips and water.
Blend on high, stopping and stirring and pulsing until the mixture is smooth.
Add the final 1 cup of old fashion oats and blend until smooth or to have slightly more
textured bars briefly stir the mixture so the oats retain some texture.
Empty batter onto a parchment paper lined or greased cookie sheet. (I found it was easiest to spray an offset spatula with a bit of oil before spreading the batter.)
Spread into a large rectangle about 1/3 to 1/2 inch thick. (Note the batter will not fill the entire cookie sheet.)
Bake for 10-13 minutes or until tops are no longer sticky.
Remove from oven and allow to cool before slicing. The pieces can be slightly molded
too so you can round out the edges of the bars if desired.
Allow the bars to cool completely before the next step.
In a microwave safe bowl, add chocolate chips (and coconut oil, if using) and melt in microwave for 30 seconds, stir and an additional 30 seconds if needed to melt the chocolate chips.
Using a spoon, drizzle the melted chocolate in a zig zag pattern over each bar. (You can also place in a zip lock bag, snip the end off and make a zigzag pattern.) 
Place the bars in the freezer for 15 minutes to allow the bars and the chocolate drizzle to set. 
Store the bars separated by parchment paper in the fridge or freezer.

**While both sugar and coconut sugar are sweeteners, the key difference is that coconut sugar is derived from the sap of coconut palm trees, making it slightly less processed and containing trace amounts of minerals like potassium, iron, and zinc, whereas regular sugar (table sugar) is highly refined and lacks these nutrients; however, both have similar calorie counts and should be consumed in moderation. 
 

Toffee Banana Breakfast Bread (Vegan)

Recipe from Instagram @sophiethenutritionist
Husband-Tested in Alice’s Kitchen
Makes 8-10 slices

I just love breakfast and my day is made when I eat a really good one.  I saw this on Julie Maiten’s YouTube channel (one of my faves) and she said she found the recipe on Instagram.  So I gave it a try.  Though it looks decadent, it’s wholesome, filling and very satisfying with a hot cup of Joe.  It’s sweetened not with sugar, but with dates and bananas. To gild the lily, just top it off with yogurt and drizzle with mixture of tahini and maple syrup.  Sprinkle on some toasted pecans for a lovely crunch. This one is a new breakfast for us all to have on repeat.

Ingredients for the Bread:
5 pitted medjool dates
Scant 2 cups (320g) mashed very ripe banana (about 2 large bananas)
¼ cup (80g) vegan yogurt (I used Homemade Instant Pot Cashew Yogurt.)
1 teaspoon vanilla extract
1/3 cup (80 ml) milk of choice (I used soy milk.)
(180g) whole wheat flour
¾ cup (80g) old fashioned rolled oats
1 teaspoon baking soda
½ teaspoon baking powder
2 Tablespoon ground flax seed
3 teaspoons ground cinnamon
Pinch of kosher salt 

Topping Ingredients for Two Slices:
Vegan Yogurt (I used Homemade Instant Pot Cashew Yogurt.)
1 Tablespoon tahini
½ Tablespoon maple syrup
Splash of plant milk, to thin, if needed

Toasted pecans* or other nuts, roughly chopped

Preheat the oven to 350F.  Line a 9” X 5” loaf pan with parchment paper.  Set aside.
Soak the dates in hot water for 10 minutes/until soft. 
Add the milk, vanilla, yogurt and bananas to a high speed blend.  Add the pitted, soaked and drained dates.  Blend until smooth. Set aside.
Measure the flour, oats, soda, powder, flax meal, cinnamon, and salt into a large bowl.  Whisk until completely mixed.
Add the date milk mixture to the dry mixture.  Stir just until combined.  Do not over mix.
Put the batter into the lined loaf pan.  
Bake for 45-60 mins at 350F (180C) or until nice and golden on the top. Wait until the loaf is completely cool before cutting. Cut into 8 to 10 slices.
You can freeze the sliced loaf with baking paper between each slice.  Reheat in a toaster, oven or microwave. 

*To toast pecans in the oven, preheat the oven to 350°F (180C), spread the pecans evenly on a baking sheet, and bake for 5-8 minutes, stirring halfway through, until they become fragrant and slightly darker brown in color; be sure to watch them closely as they can burn quickly. 

Gingerbread Energy Balls (vegan)

Recipe from Tasty Thrifty Timely 

Husband-Tested in Alice’s Kitchen
Makes 18-20 Tablespoon-size balls**

Gingerbread energy balls are the perfect festive snack. Toasted nuts are key to that warm holiday flavor. Filling, simple, & delicious!

1 cup pecans, toasted
½ cup walnuts, toasted
1½ cup quick oats
½ cup raisins, softened in hot water
Sprinkle of salt
1 teaspoon ground cinnamon
1½ teaspoon ground ginger
⅛ teaspoon ground cloves
⅛ teaspoon ground allspice
Pinch of ground nutmeg
2 Tablespoon molasses
1-2 Tablespoons maple syrup
Cinnamon for coating (optional)

If the nuts you are using are not already toasted, toast the pecans and walnuts at 350 degrees F for 6-10 minutes. I find that pecans take a little longer to toast than walnuts so watch them closely and consider using two trays so you can remove the walnuts earlier.
In the meantime, soften the raisins in hot water for about 5 minutes so they will blend easily. *You will drain the raisins from the water for the next step but be sure to reserve some of the soaking water in case your energy ball mixture is a little dry.
Add the cooled nuts, oats, softened and drained raisins, and spices to the bowl of a food processor and pulse to break down the nuts and combine the ingredients.
Add the molasses and maple syrup. Blend until the mixture starts to clump and form a ball in the food processor. You want the dough to stick together between your fingers. *If your dough seems a little dry splash in a tiny amount of the water the raisins soaked in and blend again. Adding too much liquid will make the energy balls feel damp and oily so add any water in small increments.
Scoop Tablespoon amounts of your dough and roll it between your palms to create a ball. Roll the energy ball in extra cinnamon if desired for a little more festive flavor. Repeat with the remaining dough.  Sprinkle or roll in ground cinnamon, if desired.
Store in an airtight container in the fridge for up to 1 week or in the freezer for longer storage. I love keeping my energy balls in the freezer because they stay quite soft and I usually only have to wait a few moments after taking them out of the freezer to enjoy them.

Notes:
Feel free to substitute the raisins in this recipe with dates.
If using a blender instead of a food processor, make sure to pulse the dry ingredients first to encourage them to break down before adding the molasses and maple syrup. You can remove the dough from the blender if it is clumping up too much and continue to mix it with a spoon or your hands. Adding small amounts of the raisin soaking water can help it stick if needed.
Almond flour will work really well. Even adding in a bit of flaxseed meal, ground sunflower, or ground sesame seeds would work too!
**I used my smallest scoop to make these and doubled the recipe as well.  I was able to make 48 little energy balls.  

Nutritional Information: (1 energy ball) 121 calories; 5.2 g fat; 0.5 g saturated fat; 0 mg cholesterol; 5 mg sodium; 18.7 g carbohydrates; 1.1 g fiber; 13.2 g sugars; 1.5 g protein; 36 mg calcium; 1 mg iron; 229 mg potassium 

Sweet Pumpkin Crunch (vegan)

Recipe from Nisha Vora of Rainbow Plant Life
Husband-Tested in Alice’s Kitchen
Makes ¾ cup

If I were you, I’d make a double batch of this crispy, sweet crunch to top all your fall dishes.  No need to turn on the oven.  This recipe uses the stovetop and takes only a few minutes to make.  

¼ teaspoon ground cinnamon
¼ teaspoon freshly ground nutmeg 
¼ teaspoon ground allspice (or 1/8 tsp ground cloves)
⅛ teaspoon cayenne pepper
A big pinch of kosher salt
1 Tablespoon extra-virgin olive oil (use ½ Tablespoon for a nonstick pan)
¾ cup pepitas (shelled, raw pumpkin seeds)
1 Tablespoon pure maple syrup

Line a large plate with parchment paper. Stir the cinnamon, nutmeg if
using, allspice, cayenne, and salt together in a small bowl. Heat a medium frying pan for 1½ to 2 minutes. Add the olive oil and heat for 30 seconds. Add the pepitas. Cook for 2½ to 3 minutes, stirring from time to time, until they start to smell toasty and some have started to turn golden.
Add the maple syrup and spice mixture. Allow to sizzle, and stir very frequently, for about 2 minutes, tossing to coat the pepitas in the mixture. Immediately, transfer the mixture to the lined plate and allow to cool for 5 minutes. Store in a jar in the pantry for at least 2 weeks.

Pumpkin Nut Butter Dip (vegan)

Yield: 1 cup
Recipe from PlantWhys
Husband-Tested in Alice’s Kitchen

When you have some extra canned pumpkin around, spend just a few minutes to make this delicious snack.  Serve with sliced apples for a real autumn treat.

Ingredients
½ cup natural almond butter or peanut butter (I used almond butter.)
½ cup canned pumpkin
1 teaspoon pumpkin pie spice
½ teaspoon cinnamon
1 teaspoon vanilla extract
3-4 Tablespoons maple syrup (I used 3 Tablespoons because almond butter tastes sweet to me already.)
In a bowl, stir/whisk together all the ingredients.
Allow to sit or chill for at least 30 minutes, for optimum flavor.
Serve with sliced apple or celery, bananas or on toast or pancakes.
Can stay fresh in the refrigerator for 1 week in an airtight container.

Notes
Nut-free: use sunflower seed butter or tahini (You may need to adjust the maple syrup.)
If you’re making a large batch, mixing with an electric mixer is handy. Adjust sweetness and pumpkin spice to taste.

Nutritional Information: (2 Tablespoons serving) 76 calories; 4.6 g fat; 0.4 g saturated fat; 0 mg cholesterol; 2 mg sodium; 8.1 g carbohydrates; 1.3 g fiber; 5.4 g sugars; 1/9 g protein; 14 mg calcium; 2 mg iron

Banana Bread Quinoa Breakfast Cookies (Vegan & Gluten-Free)

Recipe from Love & Lemons Everyday by Jeanine Donofrio & Jack Mathews

Husband-Tested in Alice’s Kitchen

Yield: 12-14 cookies

These were very good and will make a delightful snack or breakfast served along with a piece of seasonal fruit and a cup of tea or coffee.

1 Tablespoon ground flaxseed

3 Tablespoons water

1 cup oat flour

1 cup (gluten-free) whole rolled oats

½ teaspoon baking powder

½ teaspoon baking soda

½ teaspoon cinnamon or pumpkin pie spice

½ teaspoon sea salt or Kosher salt

½ cup cooked quinoa

¼ cup walnuts, chopped

½ cup almond butter

¼ cup maple syrup

½ cup mashed banana (about 1 medium)

1 teaspoon vanilla extract

2 Tablespoons melted coconut oil

Preheat oven to 350F. Line a baking sheet with parchment paper.  

In a small bowl, combine the ground flaxseed and water and set aside for 5 minutes.

In a large bowl, stir together the oat flour, oats, baking powder, baking soda, salt, and cinnamon.  Fold in the quinoa and the walnuts.

In a medium bowl, combine the almond butter, maple syrup, mashed banana, vanilla, and coconut oil.  Whisk well.

Pour the wet ingredients into the bowl with the dry ingredients.  Fold in just until combined.

Use a ¼-cup scoop to scoop the batter onto the baking sheet.  Bake for 20-22 minutes or until lightly browned and crisp.  Cool on the pan for 5 minutes and then transfer to a wire rack to finish cooling.  When the cookies are completely cool, they can be stored in an airtight container.

Nutritional Information: Servings: (1 of 12 cookies) Calories 209; Total Fat 7.9 g. Saturated Fat 2.7g; Cholesterol 0mg; Sodium 2776mg; Total Carbohydrate 25.7g; Dietary Fiber 6.8g; Sugars 3.1g; Protein 5.2g; Vitamin D 0 mcg; Calcium 242mg; Iron 4mg; Potassium 638mg 

Chocolate Brownie Shake (vegan/plant-based)

Recipe from Getting Healthy with Stasia YouTube Channel
Husband-Tested in Alice’s Kitchen
Makes 2 servings

Part of The Daily Dozen is three servings of beans a day. So, if you’re looking to add more beans to your diet because they have protein, fiber, and antioxidants, here’s a fun and delicious way to include them. I promise, you won’t taste the beans.  They, along with the bananas, will add the creaminess that we all love in a traditional shake.  

½ cup cooked black beans, drained and rinsed
2 small frozen ripe bananas (The spottier the bananas, the sweeter they are.)
1½ teaspoons vanilla extract
1 teaspoon maple syrup or 1 pitted date (Optional)
1½ Tablespoons unsweetened cocoa powder (I use dark cocoa powder.)
1 cup unsweetened plant based milk (I used unsweetened soy milk.)
Blend all the ingredients in a high speed blender until completely smooth.
Serve cold. 

NOTES: I didn't use any other sweetener other than really ripe bananas.  We thought the shake was just right.  Taste the shake first and then add maple syrup or a date if it’s not sweet to your taste. You can add 1 teaspoon maple syrup or 1 pitted date to make it sweeter.  If the bananas you use are really ripe, you may not need to add any other sweetener.  

Nutrition Facts (1 of 2 servings)
Calories 198
Total Fat 2.4g (Saturated Fat 0.5g)
Cholesterol 0mg
Sodium 34mg
Total Carbohydrate 40.7g
Dietary Fiber 8.9g
Total Sugars 15g  
Protein 8.1g
Vitamin D 0mcg
Calcium 37mg
Iron 2mg
Potassium 656mg

Oatmeal Apple Cinnamon Cookies (vegan and gluten free)

Recipe from Food Impromptu
Husband-Tested in Alice’s Kitchen
Makes 12-15 cookies

Quick and easy to make in a food processor, the cookie dough was ready to go into the preheated oven. They are chewy, moist and have excellent autumn flavors, cinnamon, apples and walnuts!  If you use gluten free oats, they’ll be a nice treat for those who can’t tolerate gluten.  

1 ¾ cup old fashioned rolled oats (175g)
¼ cup coconut sugar (47g)
1 cup walnuts (100 g)
½ cup raisins (70g) 
½ cup almond butter (125 g) You can substitute another nut butter, if you wish.
1 medium apple (170g), chopped
1/4 teaspoon salt  
1/4 teaspoon baking soda 
1 teaspoon baking powder 
1 teaspoon cinnamon 
1 teaspoon vanilla extract

Transfer all the ingredients to a food processor and process until it reaches a coarse consistency. Please note that the mixture will be very sticky right now but don’t worry it’s all good. Line a baking tray with parchment paper and scoop 2 tablespoon of the the mixture on the baking tray. Since the mixture is very sticky at this point, grease your hands with some oil or you can simply flatten it out evenly with a butter knife to 1/2 inch thickness. Preheat the oven to 350F and bake for about 18 minutes or so. The baking time also depends on the heat of your oven so adjust the baking time accordingly. Once baked let it cool and then transfer it on to a wire rack so that the cookies do not collect moisture at the bottom and to prevent it from getting soggy. The cookies are very delicate right after it's baked, so let it cool down completely before handling. Store the cookies in an air tight container to prevent it from drying out. These cookies also freezes well, you can make a back of it and freeze it for later - a grab and go breakfast. 

IMPORTANT TIPS:  The mixture is supposed to be sticky so grease your hands with some oil or you can simply flatten it out with a butter knife to 1/2 inch thickness - the baking time depends on the heat of your oven to adjust it accordingly if needed - use your judgement - some people are not very fond of raisins but it works very well for this recipe. Once the raisins are blended with the other ingredients you won’t notice it at all - the cookies are very delicate right after its baked so let it cool down completely before handling or storing it - Store the cookies in an air tight container to prevent it from drying out - these cookies also freezes well so you can make a batch and freeze it for later - a grab and go

Nutritional Information: (1 of 12 cookies) 211 calories; 7 g fat; 0.6 g saturated fat; 0 mg cholesterol; 1386 mg sodium; 33.8 g carbohydrates; 7.5 g fiber; 10.8 g sugars; 4.8 g protein; 462 mg calcium; 3 mg iron; 1062 mg potassium

Chickpea Energy Bites (vegan, gluten-free, nut-free, refined sugar-free)

 

Recipe from Nutrition by Michaela 

Husband-Tested in Alice’s Kitchen

Makes about 25 bites

These little treats are very simple to make and they taste quite good.  They’re fancy looking enough to serve at a party or to give as a little gift.  You will need a food processor to prepare these.  It also helps to have an ice cream scoop for forming uniform balls, but it’s not necessary.

1 cup fresh dates, pitted

1 can chickpeas, drained and rinsed

½ cup old-fashioned rolled oats

½ - ¾ cup shredded coconut

4 Tablespoons cocoa powder

½ teaspoon ground cinnamon

2 pinches sea salt

3 Tablespoons (or more) brewed coffee

200 grams melted dark chocolate (I added 1 teaspoon coconut oil to the chocolate and used a double boiler for melting.)

Sea flakes, for decorating (optional)

Shredded coconut, for decorating (optional)

Soak the pitted dates in boiling hot water for at least 10 minutes. This will soften them up and make them easy to process.

Add the chickpeas, rolled oats, shredded coconut, raw cacao powder, brewed coffee, sea salt and cinnamon (optional) to a food processor.

Drain the water from the dates and rinse them a little bit in cold water.

Add the dates to the food processor.

Process all the ingredients into a dough. Scrape the sides of the processor bowl with a spatula to make sure all ingredients are evenly distributed throughout the dough.  If the dough doesn’t come together in a ball, add more coffee a tablespoon at a time until the dough comes together.

Place a piece of parchment paper on a plate or cutting board. Using an ice cream scoop, scoop the dough onto the parchment lined platter. With damp hands, roll into balls and place them back onto the parchment paper. Let sit in the fridge for 15 minutes or more.

Meanwhile, melt the dark chocolate, preferably over a water bath (microwave is also fine). Dip the bites into the melted chocolate and place them back on the parchment paper. 

Optional: Sprinkle sea salt or shredded coconut on top before the chocolate hardens.

Place the bites back into the fridge until the chocolate hardens fully before serving.

Store in the fridge for up to 3-4 days, or for longer in the freezer (just make sure to take them out of the freezer to thaw to room temperature about 30 minutes or so before eating.)

Vegan Zucchini Bread

Recipe from https://www.wellplated.com/

Husband-Tested in Alice’s Kitchen

Makes 10 slices from a 9”X5” loaf pan

Easy vegan zucchini bread with applesauce and whole wheat flour. 

2  flax eggs  (2 Tablespoons flaxseed meal + 5 tablespoons water; if you do not need the zucchini bread to be vegan, you can substitute 2 large eggs)

2 cups shredded unpeeled zucchini (about 2 small zucchini)

1/2 cup pure maple syrup

1/3 cup unsweetened applesauce

1/4 cup melted and cooled coconut oil

2 teaspoons pure vanilla extract  

1 1/2 teaspoons ground cinnamon  

1/2 teaspoon baking soda

1/2 teaspoon baking powder 

1/2 teaspoon kosher salt

2 cups  white whole wheat flour (I used 1 cup all-purpose + 1 cup whole wheat)

1/2 cup toasted raw walnuts or pecans roughly chopped (optional) OR 1/3 cup dark chocolate chips (dairy-free if needed), plus optional extra to sprinkle over the top

Place a rack in the center of your oven and preheat to 325 degrees F. Lightly grease a 9×5-inch loaf pan with nonstick spray, and line with parchment paper. Allow the two opposite sides of the parchment to overhang the edges of the pan (like handles). Grease again.

Make the flax eggs by stirring together the flaxseed meal and water. Let sit for at least 5 minutes to thicken.

Grate and measure the zucchini, then thoroughly squeeze it with a paper towel to remove as much excess water as possible. Repeat as needed so that the zucchini is as dry as possible.

In a large mixing bowl, measure out the dry ingredients (flour, cinnamon, salt, soda, baking powder) and whisk together to combine.  Add the shredded zucchini and toss to coat the zucchini.  Set aside.

In a medium mixing bowl, briskly whisk together the maple syrup, applesauce, coconut oil, and vanilla extract until smooth. If the coconut oil resolidifies, gently warm it in the microwave for 10-20 seconds, then stir until smooth. Add the flax eggs. Then mix again until combined.

Add the wet ingredients to the dry ingredients and stir just until the flour disappears. Fold in the nuts.

Scrape the batter into the prepared pan and smooth the top. If you'd like, you can also sprinkle a few extra nuts over the top.

Bake for 50 to 55 minutes, or until a toothpick inserted into the center comes out clean. Let the bread cool in the loaf pan for 10 minutes, then transfer it to a wire rack to cool for at least 20 additional minutes. Use the parchment handles to lift the loaf from the pan and onto a cutting board. Slice with a sharp serrated knife. 

Notes: 

Make sure to use a 9X5-inch pan, not an 8x4-inch loaf pan or the zucchini bread will not bake through properly.

Store for 2 to 3 days at room temperature. For longer storage, place in the refrigerator for 5 to 7 days. Freeze for up to 3 months. I also like to slice the whole loaf, then wrap and freeze individual slices. Then I can pull them out of the freezer whenever a craving strikes.

For a gluten-free version, replace the white whole wheat flour with the same amount of a 1:1 Gluten Free Baking Blend.

Nutrition: 1 of 10 slices with walnuts 307kcal; carbohydrates: 48g; protein: 8g; fat: 11g; saturated fat: 5g; polyunsaturated fat: 3g; monounsaturated fat: 1g; potassium: 278mg; fiber: 6g; sugar: 12g; vitamin A: 99IU; vitamin C: 9mg; calcium: 78mg; iron: 2mg

Copycat Oil Free Heavenly Hunks Oats (Vegan)

Servings: Yield: 25 bites 
Recipe from Whole Food Momma
Husband-Tested in Alice’s Kitchen

Here's a little treat to have in the afternoon with a spot of tea.  Make these on a day when you're doing other food prepping.  Then, you can check off your snack-making for the week.

Dry Ingredients

1 1/2 cups rolled oats 
1 cup oat flour 
1/3 cup almond flour 
1/2 cup coconut flakes 

Wet Ingredients
1/2 cup unsweetened applesauce 
1/2 cup maple syrup 
1/2 cup powdered peanut butter mixed with 1/4 cup water 

Mix-Ins
1/2 cup vegan chocolate chips and/or dried fruit (raisins, dried cranberries, etc.)

Line a 8" x8" baking pan with parchment paper. (Be sure to leave an overhang for easier lifting of the contents later.) Add the dry ingredients to a large mixing bowl. Mix well.  Add the wet ingredients. Stir until fully mixed. (If the mixture seems too dry, add a touch more melted coconut oil.) Fold in the chocolate chips. Pour mix into pan and use spatula to press down firmly into the pan until flat and even. Pop the pan into freeze. Leave the pan in the freezer for 8-10 hours or overnight. To remove from baking pan, run warm tap water over the bottom of the pan to loosen the edges of the batter. Then using the parchment, gently pull the mixture out of the dish. Use a chef knife to slice into 25 cubes. Run the knife under hot water before each slice to help cut the frozen hunks.

Place the frozen "hunks" in a freezer-safe container.  Store them in the freezer and remove the portions a few minutes before serving.  

Nutritional Information: (1 of 25 "hunks) 84 calories; 2.7 g fat (1 g sat. fat); 0 mg cholesterol; 16 mg sodium; 13.6 g carbohydrates; 1.5 g fiber; 5.9 g sugars; 2.5 g protein

Pickled Prunes

Recipe from Hard Like Armour via Food52

Husband-Tested in Alice’s Kitchen
Makes 1 quart

I think these are just the cat’s meow.  They are so easy to make and can be served on their own or would be excellent with a dollop of mascarpone, a soft tangy cheese or over ice cream, as a salad component or with oatmeal, or as an accompaniment to roast pork, if you’re a meat eater.  Make a couple of jars and then keep one for yourself to serve on a party platter and then give the other as a hostess gift.

1 cup red wine vinegar
12 (2-inch) strips orange peel 
1/2 cup freshly squeezed orange juice
1 cup sugar
2 teaspoons cardamom seeds
1/2 teaspoon coriander seeds
1/2 teaspoon pink peppercorns
1/2 3" stick cinnamon, broken in half
1 pound pitted prunes
2 teaspoons orange blossom water (A reviewer suggested using Cointreau.)
Combine vinegar, orange peel and juice, sugar and spices in medium-sized saucepan and bring to a boil over medium-high heat. Once it's at a boil, add the prunes and decrease heat to medium-low. Simmer for 15 to 20 minutes, until soft, but not falling apart.
Remove the prunes & orange peel to quart jar (or other suitable container) using a slotted spoon. If you like, return the syrup to the heat, and reduce for several minutes until fairly thick. Stir in the orange blossom water. Pour the syrup over the prunes, stir to mix well and cool to room temperature. Once cool, cover and refrigerate. These taste best after a minimum of 8 hours in the fridge, and should last for 2 weeks.

Notes: Here are some serving suggestions from reviewers of this recipe: 
• Spread a toasted baguette slice with a mild blue cheese and then top it with a prune and a drizzle of syrup.
• Serve as a part of a cheese plate. 
• Cut up into salads. 
• The sauce from the prunes is delicious mixed into salad dressings. 
• Drizzle over ice cream.
• Use the prune syrup in bubbly water with lemon juice as a soda, too.
• Really, really yummy with lightly sweetened goat cheese followed with a chaser slice of cold crisp apple.
• Spoon them over Greek yogurt and top them with almonds for an amazing take-to-work lunch. 

Double Chocolate Black Tahini Banana Muffins

Yield: 12 standard size muffins
Recipe from The Conscientious Eater
Husband-Tested in Alice’s Kitchen

I’ve watched a few YouTube videos in which black tahini is used.  I was intrigued, so I bought some to give it a try.  This was the first recipe I tested using black tahini.  These muffins are terrific.  Perfectly moist and chocolatey.  The author said that regular tahini can be used, but the color won’t be a “rich” looking.  Of course, these are delish with a cup of hot tea or coffee.

2 flax eggs (2 Tablespoons ground flaxseed + 6 Tablespoons warm water)
3 ripe bananas
⅓ black tahini (I'm thinking regular tahini will work, but the color won't be as intense.)
¼ neutral oil
¾ cup coconut sugar
1 ¼ cups whole wheat flour (I used spelt flour because I was out of whole wheat.)
¼ cup cacao powder
1 teaspoon baking powder
1 teaspoon baking soda
¼ teaspoon salt
½ cup mini dairy-free chocolate chips

Preheat your oven to 350 degrees and grease or line 12 muffin cups with cooking spray or silicone or paper muffin liners. Set aside.
In a small bowl, whisk together 2 Tablespoons ground flaxseed and 6 Tablespoons water to create your flax eggs. Set aside to thicken.
In a large bowl mash the ripe bananas until smooth.
Add in the black tahini, oil and coconut sugar and whisk until smooth.
Add in the thickened flax eggs and mix again until all the wet ingredients are incorporated.
Evenly shake the whole wheat flour, baking powder, baking soda, and salt over the top of the wet ingredients and mix until just combined.
Fold in the mini chocolate chips.
Pour the batter into your prepared muffin cups.
Bake for about 20 minutes, or until a toothpick inserted into the center comes out clean.
Allow the muffins to cool before serving or storing in an airtight container.

Nutrition Information: (1 muffin) Calories: 215; Total Fat: 7 g saturated Fat: 3 g trans Fat: 0 g unsaturated; Fat: 3 g cholesterol: 16 mg sodium: 198 mg carbohydrates: 39 g net Carbohydrates: 0 g fiber: 4 g sugar: 24 g sugar Alcohols: 0 g protein: 4 g

Carrot Cake Baked Oatmeal with High Protein Icing (Vegan)

 

Recipe from That Vegan Babe

Husband-Tested in Alice's Kitchen

Makes 4 very generous servings or 6 reasonable servings :-)

I do love a good baked oatmeal for breakfast.  It always goes down perfectly with a cup of coffee or hot tea.  This Carrot Cake Baked Oatmeal one did not disappoint.  Usually I zap my baked oatmeal in the microwave and eat it hot, but THIS one tastes pretty darn great cold, right out of the fridge.  

Baked Oatmeal

(Dry Ingredients)

2 cups old fashioned rolled oats

2 Tablespoons chia seeds

1/4 cup dried cranberries

1/4 cup chopped walnuts (Pecans or pumpkin seeds would be a nice substitute.)

1 teaspoon baking powder

2 teaspoons cinnamon

1/2 teaspoon nutmeg

Pinch of sea salt or kosher salt

(Wet Ingredients)

2 cups plant milk (I used homemade cashew milk, but any will work.)

1/4 cup almond butter (I used sunflower seed butter because that's what's in my fridge.)

2 Tablespoons maple syrup

2 teaspoon vanilla

1 large carrot, grated

High Protein Icing

300 g silken tofu

2 1/2 scoops vegan vanilla protein powder

1/2 cup water

Preheat the oven to 400F. Line an 8" X 8" baking dish (or 7" X 10") with parchment paper or spray with cooking spray.

In a large bowl, mix together the dry ingredients.  Then add the wet ingredients.  Mix well.  Pour into the baking dish. Bake for 35-40 minutes.  Cool on a baking rack before icing. 

Meanwhile, add the icing ingredients to a blender.  Blend until smooth.  Use water as needed to thin or protein powder to thicken.  (It does thicken a bit in the fridge.)

If serving all at once, say for a family or party breakfast, spread or drizzle the icing over the cooled baked oatmeal.  If having it one piece at a time, I suggest keeping the icing in a mason jar with a lid in the fridge.  Drizzle over each piece as needed.  

The baked oatmeal will keep in the fridge for up to 5 days.  

Nutritional Info:  (1 of 4 servings) 463 calories; 8.6 g fiber; 433 mg sodium; 459 mg calcium; 19.8 g fat; 2.4 g sat. fat; 43 g carbohydrates; 10.7 mg iron; 29 g protein; 16.9 g sugars; 496 mg potassium; 1.3 mg vitamin C; 3596 IU vitamin A

Homemade Instant Pot Cashew Yogurt Using the Instant Pot

Recipe from https://www.healthyalyona.com/recipe/plant-based-cashew-yogurt/

Husband-Tested in Alice’s Kitchen

Makes about 2 cups

I'm really enjoying making my own plant based yogurt.  This one takes just a few minutes of easy prep and then after spending some time in the Instant Pot, it's done!  I will say that the yogurt isn't very thick, but it's absolutely delish! You can leave it plain after it has fermented so that you can make sauces for savory dishes or you can add a Tablespoon of maple syrup and a teaspoon of vanilla to make it sweet.  We love it served with fresh fruit/berries and Homemade Coconut-Buckwheat Granola.  I love to use it when I make Homemade Breakfast Birchler or any dish requiring yogurt.

**Update Notes:  

• I've tested this cashew yogurt in my Instant Pot Mini.  Just press the yogurt button and set it for 14 hours.  I usually make 4 (pint) jars at a time in the 6-quart Duo Evo Plus.  You can make 2 (pint) jars in the Instant Pot Mini.  
• I make this yogurt once a week.  I usually buy a big container of Plain Unsweetened Kitehill Greek Style Plant Based Yogurt made with Almond Milk & Soy.  I freeze the yogurt in ice cube trays and then once the yogurt is frozen, I pop the cubes out of the trays and into an airtight glass container for storing in the freezer.  Then I thaw the cubes (4 cubes because I make 4 batches) in the fridge in advance and add them to the high speed blender, pulsing until blended in, after the cashews and water have blended to a very smooth consistency. 

1 cup raw cashews (unsoaked)

1 cup filtered water

1 pinch sea salt

1 Tablespoon plant based yogurt with live active cultures OR powder from 2 capsules of vegan probiotics (I used Plain Unsweetened Kitehill Greek Style Plant Based Yogurt made with Almond Milk & Soy.) 

(I have two Instant Pots.  One is the 6-quart Duo Evo Plus and the other is the Instant Pot Mini.  This recipe works in both.)

To have yogurt ready in the morning, begin at 5:00 p.m. the night before.  

Rinse the cashews in water and drain.  

Place the rinsed cashews in a high speed blender (Like a Vitamix.)  

Add the filtered water and salt.  

Blend at high speed until very smooth.  

Pour the mixture into a medium bowl or Mason jar. 

Add 1 Tablespoon plant based yogurt.  

Stir really well.  

Pour the mixture into a heat proof bowl or jar (Pyrex or Mason jar).  

Place the bowl/jar directly into the bottom of the Instant Pot.  (No need to add the lids to the jar(s) until after the yogurt is done.)

Do not add water to the pot.  

Place a glass lid on the Instant Pot.  (You will not be pressure cooking so no need to use the lid that came with the pot. You just want to have a lid over the pot to keep the contents at a constant temperature.  It isn’t necessary to pasteurize plant-based milk.)  

Choose Ferment setting for 14 hours at High temperature.  

The yogurt will be done fermenting by 7:00 a.m.  (If you wish your yogurt to be more tart, you can ferment for up to 16 hours.) 

Place a lid on each bowl/jar and pop them in the fridge for a couple of hours.  

Add maple syrup or jam and fresh berries to the yogurt if you wish after it’s been chilled.  

According to my calculations, one ¼-cup serving equals between 90-100 calories.