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plant based dessert

Blueberry Banana Coconut Cream Milkshake | Vegan

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The dog days of summer call for something frosty, creamy and nostalgic. This vanilla blueberry banana coconut cream milkshake is the answer…always.

Creaminess, frostiness & blueberries…something magical happens when these 3 collide. The blueberries become much more than the usual blueberry you’d expect. It reminds me of getting blueberry milkshakes as a kid at the Hornby Island bakery. They came as a massive glass filled with a blue galaxy of creaminess. It was packed with dairy though, so this one is infinite galaxies better.

The amazing taste and mouth feel is still all there.

Here we have a dairy-free version with all the thickness, creamy goodness and decadence that I remember.

On a hot summers day, there’s nothing better than a slow sip-full of this masterpiece.

It’s ridiculously easy to make.

It’s refreshingly frosty.

It’s melt-in-your mouth decadent.

It’s blueberry banana coconut cream milkshake heaven with a touch of vanilla deliciousness.

Top it off with some cookie crumbles (I used Anna’s Ginger Snaps), extra fruit … or maybe some coco whip from this pumpkin cheezecake recipe?! (Drooling as I write this).

Let’s talk blueberries for a sec. They’re packed with antioxidants (especially wild blueberries) to combat free radicals and protect you from all forms of disease, aging and viruses, plus they’re high in vitamin C to boost your immunity. At just 80 calories per cup, they’re a megadose of nutrition, so eat them by the handful!!! They are part of the dirty dozen group when it comes to organics, though. This just means you should make blueberries one of the ingredients that you always get organic! Buying them local is also always best. If you can grow your own, amazing… but if not, find a local farmer. I stock up on Hare’s Farm’s blueberries from Pemberton every year throughout the summer and try to have a freezer full of them to last me at least a month of winter (they go down fast around here!)

You can order 10lb frozen boxes from JD Hare directly through email: haresfarm1993@gmail.com or find his blueberries at the Whistler Farmer’s Market!

On to the recipe!


Blueberry Banana Coconut Cream Milkshake
 
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A thick & frosty treat for that hot summer's day, still packed with benefits.
Author:
Recipe type: Dessert, Snack
Serves: 2
Ingredients
  • 2 cups blueberries
  • 1 cup vanilla coconut ice cream (I used Coconut Bliss)
  • 2-3 cups vanilla plant-based milk (I used Califia Vanilla Almond)
  • 2 frozen bananas
  • Toppings (optional):
  • Extra blueberries
  • Crumbled cookies (like vegan graham crackers or Annie's ginger snaps)
  • Banana slices
  • Coconut Whipped Cream from this cheezecake recipe (oh man that would be so good!!!)
Instructions
  1. Blend all mylkshake ingredients together in your blender. Start with just 2 cups of milk, then keep adding until you have the consistency that will slowly move through your straw.
  2. Pour into your favourite jar, and top it off with your choice of toppings.

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Last week was all about ~ anti-aging & antioxidants ~

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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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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Jules Fuel Buckwheat Bliss Balls | Blueberry Cacao or Matcha

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Meet your new travelling adventure buddies. These Jules Fuel Buckwheat Bliss balls are packed with superfood goodness with a mega-dose of antioxidants.


On the plane, in a camelback or pocketed on a ski day… they’ll save you and your low energy anywhere, anytime.
And they’re SO simple to make.
You’ll find some date ball recipes on here already like these Maca Date Balls or Hemp Coconut Balls , but these ones are special cuz they’re Jules Fuelled ;0)


My cereal company recently turned into a line of superfood breakfasts. The original (Jules Fuel Quinoa Superfood Oatmeal) has been breaking fasts since 2013. But, just last month 2 new Buckwheat Overnight Oat products graced the grocery store shelves!


Your choice of…Matcha Date Overnight Buckwheat Oats, or Blueberry Cacao Overnight Buckwheat Oats.


Both are bursting with antioxidants, plant protein, fibre, phytonutrients and flava flave. On the bag I tell guide you to soak your serving of buckwheat oats overnight in your favourite mason jar with your favourite plant-based mylk.
But today we’re switching it up a bit.


Adding dates to the mix allows you to roll it up into a bunch of 2-bite Jules Fuel balls for all your on-the-go energizing needs.
The buckwheat groats stay in tact to add a satisfying crunch to the texture, and the only thing you have to do is blend and roll. Triple (or quadruple) this recipe and keep them in your freezer for months!


Benefits:

  • Buckwheat is packed with all essential amino acids, creating a protein packed grain that gives you long lasting energy and regulates blood sugar levels by mimicking the action of insulin. It’s also alkaline to your body, and packed with B vitamins (to help your nervous system function optimally).
  • Blueberry & Cacao are both incredibly high in antioxidants to deactivate free radicals in your body (which are the culprits that lead to disease) plus counteract pollution and unstable molecules. This all leads to longevity by slowing the aging process! Antioxidants also help decrease cholesterol and fat accumulation (gotta love em’)! Cacao, which is the raw form of chocolate, is also well-known mood enhancer.
  • Matcha is highly beneficial ground up green tea leaves. It contains L-theanine, which is known to aid in cancer treatments by helping fight tumours. It’s way up there in the antioxidant count, highly energizing without the caffeine jitters, revs up your metabolism and detoxifies naturally. At the same time as being energizing, it calms the mind and relaxes the body. Plus, it’s rich in vitamins, fibre and chlorophyll.
  • Dates are mother nature’s candy (thanks Ma!). Since they’re incredibly high in minerals and vitamins, plus packed with fibre, they’re the best option for sweetening anything that needs some sweetness.


Jules Fuel Buckwheat Bliss Balls | Matcha Date | Blueberry Cacao
 
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These bliss balls are perfect to take on your next adventure, your next travel day, or even just to the office to curb that 4 o'clock dip of energy. They're packed to the nines with antioxidants and whole food energy.
Author:
Recipe type: snack, adventure fuel, dessert
Serves: 20
Ingredients
  • 8-10 medjool dates (depending on size)
  • 1 cup Jules Fuel overnight buckwheat oats (matcha date, or blueberry cacao)
Instructions
  1. Put all ingredients into your food processor.
  2. Blend for about a minute, or until the mixture resembles a crumbly granola. You should be able to pick some up, squish it, and it will stay together.
  3. Roll into 1-inch balls.
  4. Store in freezer or fridge.
  5. Take them with you for your next adventure, a long day at the office, or travel day!

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Peppermint Goji Pistachio Chocolate Bark | Raw Vegan & from Scratch

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Raw Chocolate Bark! With a kick of peppermint, a sprinkle of goji berries and dusting of pistachios…all from scratch.

Yup, this time it’s more than just melting a store bought chocolate bar. We’re using the raw form of chocolate to keep it extra nutritious and magical.

Cacao butter is the magic I’m talking about.

You can get cacao butter at your local health food store, or Spud.ca carries it (the code ‘crvan-murjub’ at the check out will get you some $ off).

By melting half of this down, adding some raw cacao powder then swirling in the other half to create a galaxy of Christmas swirls, be prepared to be the star of the New Year’s Party this year!

Quality, nutrient-dense ingredients, it’s fancy looking, tastes delicious, and festive.

And YES it is actually good for you. Chocolate in it’s pure form is extremely beneficial in so many ways. It’s what’s added to the cacao in the commercial chocolate making process that makes most chocolate from the store something to skip (I’m talking added dairy, refined sugars, and the process of high heat roasting the cacao goes through to become a commercial chocolate to be sold). Raw cacao, on the other hand, is so beneficial that it once was used as currency in Mexico!

Benefits:

  • Raw Cacao comes in the form of nibs, powder, and butter… all extracted from the fermentation of the cacao bean. It’s PACKED with antioxidants (40x the amount of blueberries!), which wards of disease, slows down aging and fights off free radicals and inflammation. Raw cacao also has phenylethylamine, which is responsible for increasing the receptors of the feelings of pleasure (like the way we feel when we’re in love). It increases your mental alertness as well as your mood!
  • Goji berries contain about 2-4 times the amount of antioxidants than blueberries, and 500 times more vitamin C than oranges to boost the immune system!
  • Pistachios are also packed with antioxidants to ward off free radicals. Out of all the nuts, they contain the most lutein and zeaxanthin for healthy eyes. They’re also packed with fibre, protein and b6!

To simplify this recipe even further, just ditch the swirls and just give the dark chocolate all spotlight. Sprinkle it with shredded coconut, and you have Christmas in the form of chocolate!

Happy Holidays!! I hope you can share this deliciousness with the ones you love deeeeaaarly.

Don’t be afraid to serve it up as an appetizer with bubbles!


Raw Peppermint Chocolate Bark | From Scratch
 
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Bring this everywhere you go this Holiday! This peppermint bark made from raw cacao is delicious, simple, festive and elegant.
Author:
Recipe type: dessert, snack
Cuisine: christmas, holidays, sweets
Serves: 10
Ingredients
  • 2 cups cacao butter
  • ⅓ cup raw cacao powder
  • ¼ cup maple syrup
  • 2 tsp vanilla extract
  • ¼ tsp peppermint extract
  • ½ cup goji berries
  • ½ cup raw or roasted pistachios, chopped (shells removed)
Instructions
  1. Cover a pan or plate (about 7 inches wide) with parchment paper.
  2. Set up two double boilers (one will be for the white chocolate, one for the dark): add two inches of water to 2 saucepans and bring them to a simmer. Place a heat proof bowl (glass, stainless steel, or another pot (if it fits without falling into the water)) on top of the simmering water in the sauce pan (there should be about 1-2 inches of space between the water and bottom of the bowl).
  3. Separate the cacao butter in half, then add one half to each of the double boilers. Stir until melted.
  4. In the first bowl, add all of the cacao powder, half of the maple syrup, half of the vanilla, and half of the peppermint.
  5. In the second bowl, add the other half of the maple syrup, vanilla and peppermint.
  6. Whisk each until mixed thoroughly (cleaning the whisk between bowl switches).
  7. Remove the dark chocolate bowl, and dry the bottom of the bowl on a kitchen towel; this will prevent steamy water drops from mixing in with your dark chocolate.
  8. Pour the dark chocolate over the parchment covered pan.
  9. Remove the white chocolate in the same way, and dry the bowl. With a spoon, pour dollops of white chocolate in the dark. Try to create 1 inch polka dots of white all over the dark.
  10. With a chopstick or the end of a spoon, swirl the chocolates together (SO satisfying).
  11. Place the plate in the fridge for 10 minutes.
  12. Take it out and sprinkle the goji berries and pistachios all over. Feel free to add anything else you want here!
  13. Place the plate in the fridge for 1 hour, or freezer for 30 minutes.
  14. Once solid, break apart into bark.
  15. Store in a Tupperware in the fridge. Bring to all the Christmas parties.
  16. **Simplify this recipe by taking out the swirls to make it solid dark chocolate. Just use one double broiler and add the ingredients to the bowl as you would normally for the dark chocolate part. **

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