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Carrot, Apple, Raisin & Pumpkin Muffins

Pre-heat the oven to 350 degrees. This recipe makes 14 muffins.

In one bowl combine all the dry ingredients.

  • 2 1/4C Spelt Flour (or any regular flour)
  • 1/2C Oats
  • 2tsp baking powder
  • 1/2tsp baking soda (although i forgot to add this and it turned out ok!)
  • 1tsp cinnamon
  • 1C slivered almonds (can sub for any other nuts)
  • 1C raisins (can sub for any other dried fruit)
  • 1/2C Pumpkin seeds (can sub for any other seeds)

In another bowl combine all the wet ingredients.

  • 1/3C Butter OR Margarine OR Coconut Oil
  • 1C Apple sauce
  • 2 Eggs
  • 1/2C Maple Syrup
  • 3 small carrots (grated)
  • 1 apple (grated)

Combine the wet & the dry ingredients together in one large bowl. Use a non-stick cooking spray in your muffin tin. Bake at 350 degrees for 20 mins then remove and cool. Wrap the muffins individually in plastic wrap and store in the fridge as they dry out easily.

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Recipe lightly adapted from here

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Salad Jars

Jars will keep for 4-5 days, just keep them upright and only shake in the dressing when you’re ready to eat them. The idea is the ingredients at the bottom (Sugar Snap Peas & Red Peppers) will sit ok in the dressing for several days.

Dressing. Amount of dressing used per jar is down to personal preference, below was enough for me for 2 jars (I used 1L Mason Jars.) I think you could easily sub in any vinaigrette based dressing here instead.

  • 2tbsp Olive Oil
  • 3tbsp Rice Wine Vinegar
  • 1/2 tbsp freshly grated ginger
  • 1/2 tbsp honey
  • dash sesame oil

Salad. Put the dressing in first. Ingredients are then layered in, in the order shown from the bottom up. I think the ingredients used here are pretty flexible based on personal preference; just be sure to use ingredients in the bottom that can sit ok in the dressing for a few days.

  • Sugar Snap Peas
  • Sliced Red Pepper
  • Edamame (shelled)
  • Carrot Ribbons
  • Vermicelli Noodles
  • Red Kidney Beans
  • Tofu Slices (lightly fried in canola & sesame oil, then doused in a mix of sweet chilli & soy sauce)
  • Diced Cucumber
  • Spinach

Shake jars when ready to eat! (you may want to add additional dressing on top like sweet chilli just before you eat it)

Recipe adapted from one originally by Lynda Diamond in Impact magazine.

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Tuna Pasta Bake

makes 6-8 portions. (Costs are very approx) Quick easy comfort food & portions can be easily frozen.

  • 600g brown rice pasta (penne or rigatoni)
  • 50g margarine
  • 200g Lactose free strong chedder cheese OR vegan cheese
  • 50g Manchego sheeps cheese OR vegan cheese
  • 1/2 C Spelt flour
  • 600ml lactose free skim milk (or soy milk)
  • 2 x 160g Tuna
  • 1 can corn
  • 1 zucchini diced.
  • chopped parsley
  • Salt & pepper to taste
  • Boil the pasta to within 2 mins of cooking time, drain and set aside.
  • Pre-heat the oven to 180 degrees
  • Melt the margarine in a pan over a medium heat. Stir the in flour (1 min) then gradually stir in all the milk. Add all of but 1 handful of the cheese. (cheese is grated)
  • Mix the pasta, sauce, tuna, corn, zucchini  & parsley in a large baking dish. Sprinkle the remaining cheese on top.
  • Cook for 20-25 mins or until the cheese on top is brown.
  • Total cooking time  40 mins
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Toasted Pumpkin Seeds

I always used to throw the Halloween pumpkin seeds away, but this year I thought i’d try and do something with them. Turns out toasted pumpkin seeds are really tasty… who knew!

  • 1 Large Pumpkin, seeds rinsed
  • 2 tbsp Butter, Margerine or Oil
  • Salt, to personal preference
  • Pre-heat the oven to 350. Pre-Boil the pumpkin seeds for 10 mins in Salt Water.
  • Spread the melted Butter, Margerine or Oil onto a baking tray, spread the seeds out on top and sprinkle with salt.
  • Bake for 20 mins, turning half way through, until browned.
  • Can be enjoyed whole, no need to shell.
  • Total cooking time  30 mins


Healthy Vegan Banana Bread

Really easy to make, and ingredients can be added or subbed, as it’s very forgiving. Very similar to the muffin recipe from before, but this time it`s Vegan.

  • 2 Bananas (mashed)
  • 1/2 cup Apple Sauce
  • 1/2 cup Pure Maple Syrup
  • 2 cups Spelt Flour (you could use whole wheat or all purpose flour)
  • 1 tsp Baking Soda
  • 1 tsp Cinnamon
  • 1/4 tsp Nutmeg
  • 1 tsp Vanilla Extract
  • 1/2 tsp Salt
  • 1/2 cup Raisins
  • 2 tbsp Canola Oil
  • 1 tsp Pure Vanilla Extract
  • 1/4 cup Ground Flax Seed
  • Pre heat the oven to 350.
  • In a Bowl Combine the dry ingredients (Ground Flax, Spelt Flour, Baking Soda, Cinnamon, Nutmeg, Raisins & Salt.) In another bowl combine the wet ingredients (Bananas, Canola Oil, Maple Syrup, Vanilla Extract & Apple Sauce.) Add the wet ingredients to the dry ingredients.
  • Grease a 9″ loaf pan (or equivalent) and spoon in mixture.
  • Bake for around 40-50 mins (a fork through the centre should come out clean.)
  • Total prep & cooking time  60 mins

Chickpea & Carrot Salad

This can be served as a side salad or as the main dish. Today I prepared it along with some Dolmades

  • 1 – 398ml can of ChickPeas, drained & rinsed
  • 2 cups grated Carrot
  • 2 small Red Peppers, diced
  • 3 Spring Onions, thinly sliced
  • 1 Avocado, diced
  • 1/3 cup Cilantro
  • 1/3 cup Raisins
  • 2 tbsp Red Wine Vinegar
  • 1/2 tsp Cumin
  • Salt & Pepper, to taste
  • Combine the Chickpeas, Carrot, Red Pepper, Avocado, Raisins & Spring Onions into a large bowl. Add the Cilantro, Red Wine Vinegar, Cumin, Salt & Pepper and mix through thoroughly.
  • I tend to vary the quantities of Raisins, Cilantro, Red Wine Vinegar & Cumin depending on how I feel, so there are no hard & fast rules here.
  • Total prep time  10 mins



Roasted Squash Soup

A perfect seasonal Veg to cook with during Fall.

  • 2 acorn squash, halved and seeded
  • 1 cup peeled and chopped carrots
  • 1 cup chopped celery
  • 1 cup chopped onions
  • 1/2 cup chopped leeks (white and pale green parts only)
  • 1/4 cup maple syrup (I used organic)
  • 1 tablespoon extra virgin olive oil
  • 3 cups veggie stock
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/4 cup half and half (or Soy Milk to keep it Vegan)
  • Salt (to taste)
  • Heat oven to 450.  Lay squash face up in (approx) 1 inch of water in a baking dish.  Bake for 45 minutes (or until soft.)  Remove from baking dish and spoon out the pulp into a large bowl,  blend until smooth.
  • Over a medium heat in a large saucepan add olive oil, then the carrots, celery, onions & leeks. Cook until they begin to soften; then add the stock, squash, cinnamon and nutmeg.  Simmer, covered for 40 minutes.  Stir in the maple syrup and half and half (or soy milk) then simmer, uncovered for another 5 minutes.  Blend until smooth, add salt & pepper to taste.
  • Total cooking time  1hr 40mins