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Dessert

Mermaid Bowl ~ Raw Vegan Soft Serve with Boosh Chunks

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Gaze away at this swirly masterpiece…OK, now go make yourself one. This mermaid bowl is ready in no time and provides all the dreamy, guilt-free spoonfuls your taste buds desire.

Just in time for the LONGEST day of the year. Bring on that sunshine and those mermaid bowls, who’s with me?

The base? bananas.

The colour? phycocyanin.

The topping? fermented kombucha bar chunks (from Vegan Rob’s).

The result? The bowl of my dreams.

In just a few minutes you’ll have an antioxidant packed mermaid bowl filled to the brim with live phytonutrients and fermented goodness! Ahh.

I brew my own ‘boosh‘ at home, but I never had heard of kombucha being in the form of something you chew on – like a granola bar. Well, it’s possible! Vegan Rob‘s just came out with their Kombuchabar (what?!)… So I topped off this mesmerizing soft-serve with chunks of it for some nice texture and added probiotics for digestive and gut health.

The beautiful blue-ness comes from the crazy sounding and intense looking active ingredient in spirulina (phycocyanin). I found a small package of it here. More on the benefits of it below…. I personally love it just for the crazy mermaid colour it gives to anything, because who ever made up that whole.. ‘don’t play with your food’ thing anyway?

Benefits:

  • Phycocyanin is a super potent antioxidant powerhouse. It’s the active blue pigment protein complex of the blue-green algae, spirulina. Phycocyanin is used for photosynthesis in the algae, as it directly absorbs sunlight. In humans, when ingested, it’s complex structure resembles the powerful antioxidant ‘bilirubin’ and it has the same intense affects on our body as bilirubin. It’s an immune enhancer, disease preventer, and anti-inflammatory, this stuff is magic.
  • Kombucha Bar that I’m using to top off this magical mermaid bowl is the first bar I’ve found that has the probiotic benefits of kombucha…but in the form of solid food! Crazy talk. The fermented kombucha in these bars help the gut microflora thrive. Fermented food are a must, because 90% of the cells in our bodies are bacteria cells and just 10% are human. Most of our bacteria live in our micro-biome/gut, so we have to make sure we’re feeding our gut the right things to help the cells flourish…and fermented foods is where it’s at.
  • Bananas are a staple around our place. I get a case of smoothie-ready bananas every week from Spud. I freeze half of them for bowls like this, and the everyday green smoothie I whip up. They’re packed with potassium to help balance your blood pressure, and iron to combat anemia.

 


Mermaid Bowl Soft Serve
 
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This bowl tastes just as magically delicious as it looks. Packed with fermented benefits and a mega antioxidant-boost!
Author:
Recipe type: breakfast, dessert, snack, smoothie bowl, ice cream
Serves: 1-2
Ingredients
  • 5 frozen bananas, halved
  • 1 tbsp peanut butter
  • 1-2 tsp phycocyanin powder
  • ½ cup plant-based milk (almond, coconut, cashew, hemp)
  • 1 kombucha bar, chopped (found at Vegan Robs)
Instructions
  1. In food processor, blend all ingredients except the kombucha bar until smooth. Add a bit more milk if you want a softer texture.
  2. Spoon it into a couple of your favourite bowls and top it off with kombucha bar chunks.
  3. Devour.

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Chewy Vegan Chickpea Coconut Cluster Cookies | Gluten-Free

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That naked cookie jar is calling for these babies! But be warned; if you are into chewiness with a surprise crunch of clustery, seedy, coco-nutty goodness, that jar of chewy vegan chickpea cookies will be empty within 48 hours.

The tapioca flour in these cookies gives them that chewy texture, and the chickpea flour gives you the extra plant protein so you’ll feel like a health nut without having to taste the health (if you know what I mean)! Perfect combo.

Keep the GF theme going by opting for gluten-free oats.

And the clusters! Such a great addition. You know that feeling of biting into something chewy, and all of a sudden, SURPRISE … a delightful crunch for the teeth to bask in. Is it just me, or is that not the most satisfying sensation ever?

I’m using Hippie Snacks sweet seed + nut clusters (a whole package worth) to round out these devour-worthy cookies. The clusters have dried fruit in them too, so you get a random bit of extra firm chewiness, along with that seedy, coconut crunch (YES).

And the dippability of these guys are 10/10 (very important to mention).

Pour that hemp milk into a your favourite mug and dip away till’ the happy cows come home.

Cookies with Benefits:

  • Chickpea Flour is a great option if you’re sensitive to gluten, plus it’s packed with plant protein with a very mild flavour. It’s anti-inflammatory, and super nutrient-dense, yet lower in calories (compared to wheat flour).
  • Sweet Coconut Seed + Nut clusters are packed with omegas from coconut + flax seeds, iron from pumpkin seeds, and vitamin E from sunflower seeds. They’ve got papaya and cranberries in there for a boost of phytonutrients and digestive enzymes, plus a ton of fibre from the brown rice puffs!
  • Oats are packed with magnesium, fibre and antioxidants. They’ll help balance your blood sugar, lower cholesterol and relieve constipation:)


Chewy Vegan Chickpea Cookies with Coconut Cluster | GF
 
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Easy and chewy with a surprise crunch. These cookies are a new go-to for the lunch box, and their dippability is 10/10.
Author:
Recipe type: cookies, dessert, snack
Serves: 9
Ingredients

  • Dry Ingredients:
  • ¼ cup coconut sugar
  • ½ cup tapioca flour
  • 1 cup chickpea flour
  • 1 cup oats (gluten free if needed)
  • 1 tsp baking soda
  • 1 tsp baking powder
  • ¼ tsp salt

  • Wet Ingredients
  • ½ cup + 1 tbsp maple syrup
  • ¼ cup almond butter
  • ¼ cup coconut oil
  • 1 tsp vanilla
  • 1 package Hippie Snacks Sweet Coconut Seed + Nut Clusters
Instructions
  1. Pre-Heat oven to 350°F
  2. Mix together dry ingredients (I do this in the Kitchen Aid mixer). Then pour that into a bowl and set aside.
  3. Mix together the wet ingredients (except for the clusters), until smooth.
  4. Add the dry mixture to the wet and mix until combined
  5. Then stir in the coconut clusters (save some for topping the cookies with)
  6. On a parchment covered, or reusable cooking sheet covered cookie sheet, place 1 inch cookie dough balls about 2 inches apart.
  7. Press the cookie down slightly and sprinkle with left over cluster bits.
  8. Bake for 10-12 minutes (watch they don't burn, but if you want a crispier base go for 12 minutes)
  9. Store in that cookie jar!

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How to Make an Aquafaba Whipped Cream Parfait | Blueberry Matcha | Raw Vegan

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If you’re breakfast looks like this, your day is complete by 9am. This raw vegan aquafaba whipped cream parfait is taken to the next level with a snickers bar made by the lovely Laura.

And even though it’s whipped cream for breakfast, it’s still good for you.

But, how?

~ The snickers bar created by the raw vegan treat pros over at Little Tucker is raw, vegan and made with nuts, dates, some maple syrup… and it tastes heavenly because these girls got skills!! If you’re going to be at Veg Expo this weekend at the Vancouver Convention Centre, go say hi to Laura and the girls to sample some of their goodness.

~ The whipped cream is made of the magical ingredient, aquafaba. Yup, the juice of the chickpea, that’s right. You threw that down the drain without thinking twice before you read this, didn’t you? Don’t worry, I did too. Aquafaba creates a wonderfully stiff, yummy, and very low calorie alternative to your typical whip. It’s also a great egg-replacer in vegan baking (3 tbsp = 1 egg).  Who knew?!

~The base is made from my breakfast cereal, Jules Fuel. Matcha Date and Blueberry Cacao Overnight Buckwheat Oats that I soak in homemade hemp milk, or any kind of plant based milk kickin’ around. It’s packed to the rim with antioxidants, vitamins, minerals, plant protein, and fibre. You can order it internationally from Vegan Supply, or locally at Spud Vancouver.

Layer it all up with some fresh berries and you’ve got yourself a true breakfast of champs.

You can get Jules Fuel overnight buckwheat oats (blueberry cacao, or matcha date flavour) online from anywhere in the world at Vegan Supply! Or, locally in the Vancouver/Whistler area from Spud online, or Be Fresh, Green Moustache, and any Whistler Grocery store. You can find the Little Tucker snickers bar here.


5.0 from 1 reviews
Aquafaba Whipped Cream Parfait with Jules Fuel | Raw Vegan
 
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Not your typical parfait! Aquafaba whipped cream, matcha blueberry oats, and a raw vegan snickers bar to top it all off!
Author:
Recipe type: breakfast
Serves: 2
Ingredients
Instructions
  1. In separate jars, soak ½ cup blueberry cacao Jules Fuel with ½ cup plant milk, and ½ cup matcha date Jules Fuel with the rest of the ½ cup of plant milk for at least 30 minutes (overnight if you can!!)
  2. Make Aquafaba Whipped Cream: add all whipped cream ingredients to an electric hand mixer with the whisk attachment. Mix on high for at least 5 minutes. The longer you mix, the stiffer it will become! Watch the magic happen.
  3. In 2 jars, scoop in one of the Jules Fuel oats, then some berries, then some whipped cream, then another layer of the other Jules Fuel oats, then go crazy with the whipped cream, and top it all off with the snickers bar.
Notes
Store extra whipped cream in the freezer, and use as you would 'cool whip'. Keeps for one month

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VEG EXPO IS THIS WEEKEND!

Come see me at booth #48 ! Or watch my talk at 12:40 (6 Ways to Get Hooked On Plants). SEE YOU THERE !!

Raw Vegan Matcha Charcoal Swirl Cheese Cake

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Forget friends with benefits… dessert with benefits way more fun. And yes, this raw vegan matcha charcoal swirl cheese cake does taste as good as it looks.

This luscious  dessert is a crowd-pleases and SO easy!! It only takes 15 minutes of actual time in the kitchen for you. The rest of the time is for soaking the nuts and freezing the cake so it’s a cheese cake-like texture.

Matcha + Activated Charcoal.

Mixing these two wonders together creates a black and green galaxy of antioxidants and intense detoxifying powers your body will thank you for. Matcha does wonders as an antioxidant powerhouse, and activated charcoal actually binds to toxins and heavy metals in your body (great for hangovers).

This crust is just 3 main superfood ingredients with some lemon zest and sea salt. Easy as pie (crust).

Who knew dessert could be so powerful?

Matcha is one of the most powerful antioxidants in the world. I’ve been loving the ceremonial grade DoMatcha. They’re all about quality and transparency with their matcha (check out where they source it from and how it’s made here).

I’m so in love with matcha. One of my Jules Fuel overnight buckwheat oat breakfast cereals is made with DoMatcha, and when I’m working from home I end up having at least 2 matcha hemp milk lattés throughout the day, and I feel gooooood about it.
This dessert was a hit at my good friend’s 30th birthday (Happy Birthday Shannon). No one was vegan, and everyone wanted more 😉

7  benefits of Matcha:
  1. Antioxidant powerhouse! Matcha helps slow aging process by fighting free radicals and protecting your cells from damage and minimizing your risk for disease
  2. Sustained energy release compared to coffee (no jitters)
  3. High in the antioxidant EGCG, which is shown to boost metabolism, increase fat loss, and help prevent disease
  4. 137 times more antioxidants that your typical green tea
  5. L-theanine in matcha improves memory and boosts your mood by helping produce dopamine and serotonin
  6. High levels of chlorophyll in matcha detoxifies your body by helping remove heavy metals and chemical toxins
  7. Increases your immunity with it’s antibiotic properties and good levels of vitamin A, C and potassium

5.0 from 1 reviews
Raw Vegan Matcha Charcoal Swirl Cheese Cake
 
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A decadent, raw vegan dessert packed to the brim with antioxidants and detoxifying effects! It only takes 15 minutes of actual 'work in the kitchen time', the rest is freezing or soaking time! It's delish and has mega benefits.
Author:
Recipe type: dessert, pie, raw dessert
Cuisine: raw vegan
Serves: 10-12
Ingredients
  • Crust:
  • ½ cup oats (gluten-free if needed)
  • 1 cup pitted dates
  • 1 cup walnuts
  • 1 tsp lemon zest
  • ⅛ tsp salt

  • Filling:
  • 2 cups cashews, soaked at least 3 hours (or 1 hour in hot water)
  • 1 cup full fat coconut cream (scrape the solid white stuff out of the can, leave the liquid)
  • ½ cup maple syrup
  • 1 tsp vanilla
  • juice of 1 large lemon
  • 2 tbsp coconut oil
  • 2 tsp matcha powder (I used ceremonial grade matcha fromDo Matcha)
  • 1 tsp activated charcoal (sub cacao powder)
Instructions
  1. Make crust: in your food processor, blend dates until they've become small chunks or a ball. Remove from food processor and blend walnuts and oats until their a fine meal. Add the dates back in. Blend until well combined. Texture? It should stick together when squeezed.
  2. Press crust into a parchment lined spring form pan (up the sides too).
  3. Place the crusted pan into the freezer.
  4. Make filling: in your blender, blend cashews, coconut cream, maple syrup, vanilla and lemon until smooth and silky. This will give you 2½ cups of white filling.
  5. Pour ¾ of the filling (1¾ cups) out into a jar, keeping half of the filling in the blender.
  6. Add matcha to the blender and blend until combined.
  7. Pour matcha filling in the pie crust.
  8. Blend the rest of the white filling with the activated charcoal (or cacao).
  9. Drizzle the activated charcoal filling in a swirl over the matcha filling. Use a butter knife or chop stick to create art! (zig zag motion)
  10. Place the pie in the freezer for at least 2 hours.
  11. When you're ready to eat it, take it out of the freezer and let sit 10 minutes.
  12. Store it in the freezer!
Notes
The actual 'work time' of this pie is only 15 minutes, or so (blending the crust, then blending both fillings). The soak time and the freezer time is included in the total time.
The longer the cashews are soaked, the creamier the pie.
You can freeze it for less time, but it just won't be as solid.

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Gooey Vegan Sweet Potato Brownies + Choco Frosting | GF + Oil-Free

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Gooey, decadent brownie indulgence, without rebelling from your ‘eating clean’ regime. These healthy, oil-free, gluten-free, vegan sweet potato brownies are so downright delectable that you’ll feel as if you’re re-living that brownie experience you had at the grade 4 bake sale (that one packed with alllll the sugar and butter).
Well nope, this one is gluten-free (just use gluten-free oats), vegan (always), and free of refined oil.
It’s packed to the frosting with unrefined whole foods!
Dates for the sweetener, sweet potatoes for the nutrient-dense filler, and almond butter for the density.
These brownies aren’t too sweet, and they go AMAZINGLY with nana’ nice cream!
But, what’s a brownie without a topper? This Chocolate Date frosting is thick and creamy with only whole food ingredients. Date paste is the magic that creates a frosting that’s a sweet, spreadable answer to cure that sweet tooth craving.
Let’s talk protein for a sec.
First of all, these brownies are packed with protein.
Surprisingly:
1 cup of sweet potatoes = 6 grams of protein
1/2 cup of oats = 5 grams of protein
1/4 cup almond butter = 13 grams of protein
Each of these ingredients has a bit of all 9 essential amino acids, too (plug it in on cronometer).
Around 42g of protein per day is more than enough for the average person (about 0.8g/kg of body weight).
Too much protein, on the other hand, is very hard on the kidneys, plus it leads to weight gain, water retention and poor digestion.
So? You can stop worrying about whether or not you’re getting enough protein throughout the day. You will most likely be getting much more than 42g of protein, or around 10-15% of your entire diet coming from protein on the plant-based lifestyle, as long as your eating enough calories (not starving yourself). Plant protein is easier to digest, and we can get all the essential amino acids we need from plants.
Where do you think the muscular Gorillas, Elephants, Rhinos and Horses get their protein?
Rather than having the cow eat the plants to grow meat for humans to eat, let’s get straight to the plant source and stop using the animal as the middle man.
As for complete protein, you don’t need to worry about combining plants on your plate to ensure you’re getting a full spectrum of amino acids in one meal (the rice and bean theory). As long as your eating a variety of whole plant foods, and enough of them, your body will store excess amino acids in the amino acid pool, and release these amino acids to form complete proteins when ever it’s needed throughout your week!
One more thing to think about. Protein doesn’t come on it’s own…it comes as a package.
Which protein package sounds better to you?

 

We can stop worrying about protein and ask the new question: where do you get your fibre? (Most people are low in this SUPER important nutrient)
Whole plant foods are packed with this F-bomb. And these brownies are a good place to start!

Brownie benefits:

  • Sweet potatoes are queen in my eyes. They’re packed with vitamins, minerals, antioxidants, and taste like heaven on earth. They’re incredibly sweet for a tater! Vitamin A for your eyes, B vitamins for your nervous system, manganese for your bones and fat metabolism, and potassium to lower your anxiety and stress levels.
  • Dates are packed with fibre and minerals. They’re essential if you need to move things along, if you know what I mean. The mineral content in these babies is amazing for your bones, and they are the best whole food sweetener you can find.
  • Tapioca flour is a flour made from the cassava root, so it’s naturally free of gluten. It’s amazing in baking because it gives anything a dense, chewy texture!

Sweet Potato Brownies | Oil-Free, GF, Vegan
 
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Sinful tasting brownies without the sins. Goo-ey, decadent, and chocolate-y. These are a go-to for a healthy snack, or a delicious dessert.
Author:
Recipe type: dessert, snack, brownies
Serves: 9
Ingredients
  • 12 medjool dates, soaked 5 minutes and strained (keep the liquid!)
  • ½ cup smooth nut butter of choice (I used almond butter)
  • 1 chia egg or flax egg (1 tbsp chia seeds or ground flax + 3 tbsp water)
  • ⅛ tsp sea salt
  • ¼ cup raw cacao powder (standard cocoa powder works too)
  • 1 tbsp tapioca flour (or tapioca starch)
  • 1 cup oat flour (just blend 1 cup rolled gluten-free oats to a flour in your blender)
  • 2 medium-sized sweet potatoes, poked with a fork (will become about 1 cup mashed)

  • Frosting:
  • ¼ cup date paste (left over from brownie mix, see below)
  • ½ cup nut butter
  • 1 tbsp cacao powder
  • 3 tbsp plant-milk (I used vanilla unsweetened almond)
Instructions
  1. Preheat the oven the 350°F, line a 7"x7" (approx.) cake pan with parchment paper and set aside.
  2. Cook sweet potatoes: Either bake for 45 minutes (or until soft), flipping once. Once cooled enough to handle, scoop out the meat and discard (or eat) the peel. (Another option is to steam the potatoes: Peel, then chop into ½" cubes, then place in steamer for 30 minutes).
  3. Meanwhile in your blender, make the date paste by blending all medjool dates with ½ cup of the left over date soaking liquid. Once smooth, remove ¼ cup of the date paste and set aside (for the frosting baby!)
  4. Add the nut butter, chia egg, salt, tapioca flour, oat flour, sweet potato and cacao powder to the date paste in the blender. Blend until smooth (use your tamper to help it along). Another option is to mix by hand in a big bowl.
  5. Pour the mixture into the parchment covered pan and bake for 30 minutes (or until a toothpick comes out clean).
  6. Meanwhile, make the frosting: Blend the left over ¼ cup of date paste with nut butter, cacao powder and plant milk until smooth.
  7. Remove brownies from oven, let cool 10 minutes.
  8. Flip upside down onto a serving plate and spread frosting over the top. Sprinkle with walnuts.
  9. Place it in the fridge for 10 minutes to solidify the frosting. Then slice and enjoy!
  10. Can be stored in the fridge for up to a week, or in the freezer for months.

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