6-8 servings 

Prep time: 15 minutes
Cook time: 15 minutes

What you need:

• 1 tbsp coconut oil
• 1 large onion, diced
• 2 cloves garlic, minced
• 2 tbsp grated ginger (more or less to taste)
• 1 tbsp turmeric powder
• 6 medium carrots, cubed
• 1/2 cup dry quinoa, rinsed
• 1 1/2 cup chopped asparagus
• 4 cups homemade bone broth (or vegetable broth)
• 1 tsp sea salt
• Freshly ground black pepper (to taste)

What you do:

1. In a large saucepan, melt the coconut oil. Add the onions and sauté until they have softened. Add the garlic, ginger, and turmeric powder. Mix and cook for another minute.
2. Add the carrots, quinoa, asparagus, bone broth, and sea salt. Mix and bring to a boil. Then simmer for 15 minutes or until all vegetables have softened.
3. Taste and adjust seasoning. Pour into serving bowls. Top with fresh herbs and freshly ground pepper.

Bon appétit!

Substitution tips:

• Replace the homemade bone broth with chicken or vegetable broth.
• Replace the quinoa with rice or lentils. 
• Replace the turmeric powder with some curry powder.
• The soup will keep in the fridge for a few days or in the freezer for a month.
• Other soup toppings: coconut kefir and/or toasted pumpkin seeds, pine nuts, or sunflower seeds.

Makes approx. 2 cups of dip. 

Prep time: 10 minutes

What you need:

• 1 ripe avocado, peeled and pitted
• 1 can cooked chickpeas (about 1 3/4 cup)
• 1 clove garlic, crushed
• 1 tsp Dijon mustard
• 1/2 tsp sea salt
• 1 lemon, juiced
• 2-4 tbsp water
• 2-4 tbsp olive oil
• paprika (optional)
• seed crackers or fresh veggies to serve

What you do:

1. Combine all ingredients except the olive oil and paprika in a food processor. Blend until you get rid of all big lumps.
2. Start drizzling the oil and continue blending until you get a nice smooth mix. You may need to add a little bit more water if it is too thick. 
3. Add your Garlic Avocado Hummus to a serving bowl, sprinkle some paprika and extra olive oil on top. 
4. Enjoy with seed crackers or fresh veggies such a bell peppers, carrots, celery, broccoli or cauliflower.

Bon appétit!

Substitution tips:

• Replace the garlic with 1 tbsp of grated ginger.
• Replace the paprika with some chili powder to add a little more fire.
• Use a lime juice instead of lemon juice.

Makes 6 large round waffles 

Prep time: 15 minutes
Cook time: 1-2 minutes per waffle (depending on the waffle iron used)

What you need:

• 1 1/2 cup gluten-free all-purpose flour*
• 1/2 cup gluten-free quick-cooking oats
• 1 tsp baking powder
• 1 tsp baking soda
• 1/2 tsp sea salt
• 2 tsp baking powder
• 3 eggs, lightly beaten
• 1 cup non-dairy unsweetened milk
• 2 tbsp pure maple syrup
• 1 tsp vanilla extract
• 1/4 cup coconut oil, melted
• 1/4 cup hemp seed oil
• 1 cup non-dairy yogurt 

What you do:

1. Preheat your waffle iron. In a large bowl, mix together the dry ingredients: flour, oats, baking powder, baking soda and salt.
2. In a medium bowl, whisk together the wet ingredients: eggs, milk, maple syrup, vanilla, coconut oil, hemp seed oil and yogurt.
3. Pour the wet ingredients over the dry ingredients and mix well. Add more milk if batter is too thick.
4. Pour batter in your waffle maker (the quantity will vary according to the waffle iron used).
5. Enjoy with healthy toppings such as berries, peach slices, banana slices, applesauce, chia jam, nut butters, yogurt, ground flaxseeds, hemp seeds, chopped nuts, or a drizzle some maple syrup.

*Bob’s Red Mill All-Purpose Baking Flour was used to develop this recipe.

Bon appétit!

Substitution tips:

• Replace the quick-cooking oats with rolled oats.
• Replace the hemp seed oil with avocado oil or more coconut oil.
• If you can tolerate dairy, use full-fat yogurt instead of dairy-free.

4 servings 

Prep time: 20 minutes
Cook time: 20 minutes

What you need:

• 200g pkg rice noodles
• 1 tbsp coconut oil
• 1 large onion, minced
• 2 tbsp grated gingerroot
• 3 cups bone broth (or vegetable broth)
• 2 cups broccoli florets
• 5 star anise pods
• 1 cinnamon stick
• 2 cups cooked chicken or extra-firm tofu
• 2 green onions, sliced
• 2 cups bean sprouts*
• Tamari sauce
• Hot sauce
• Fresh herbs: mint, basil, cilantro
• Sea salt and freshly ground pepper (to taste)

What you do:

1. Cook rice noodles according to package directions. Set aside.
2. In a large saucepan, melt the coconut oil. Add the onion and gingerroot and cook until softened. Add the bone broth, broccoli, star anise, and cinnamon. Simmer for 20 minutes.
3. Add the cooked chicken (or tofu) and heat through.
4. To serve, add the rice noodles to bottom of bowl. Pour the soup over them. Add the tamari and hot sauce to your liking. Top with bean sprouts, green onions and the fresh herbs.

* Lightly fry the bean sprouts beforehand to soften them.

Bon appétit!

Substitution tips:

• Replace chicken or tofu with cooked beef, shrimps, or any other protein.
• Replace the broccoli florets with another vegetable of choice like carrots or cauliflower.
• Replace the tamari with soy sauce or coconut aminos.

Makes 12 muffins. 

Prep time: 15 minutes
Cook time: 25-30 minutes

What you need:

• 1/2 cup almond meal (finely ground almonds)
• 1/4 cup unsweetened protein powder
• 3/4 cup ground oats*
• 1/4 cup ground flax seeds
• 1 tsp cinnamon
• 2 tsp baking powder
• 1/2 tsp sea salt
• 3 eggs
• 3 ripe bananas (mashed) 
• 1 cup strawberries (fresh or frozen, sliced in 1/4 inch pieces)
• 1/2 cup blueberries (fresh or frozen)
• 2 tsp sesame seeds (optional)

What you do:

1. Preheat oven to 350F. Line muffin tin with paper or silicone cups.
2. In a large bowl, blend together the dry ingredients (ground almonds, protein powder, ground oats, flaxseed, cinnamon, baking powder and salt).
3. In the small bowl of a food processor, mix together the eggs and bananas. Add to the dry ingredients.
4. Fold in the strawberries and blueberries. Fill the muffin cups with the mix (about 3/4 full) and sprinkle with sesame seeds if using.
5. Cook in preheated oven for 25-30 minutes or until firm to the touch. Let cool and enjoy!

*To make ground oat, just take rolled oats and reduce to a fine grind in your food processor.

Bon appétit!

Substitution tips:

• Replace the blueberries or strawberries with another berry.
• Replace the ground flaxseeds with more ground oats.
• Replace the sesame seeds with pumpkin seeds or sunflower seeds as a topping.

6 servings 

Prep time: 15 minutes
Cook time: 15 minutes

What you need:

• 1 tbsp coconut oil
• 1 large onion, diced
• 1 tsp ground cumin (more or less to taste)
• 1 tbsp chili powder (more or less to taste)
• 1 tbsp fresh ginger, grated
• 1 large carrot, cubed
• 1 large sweet potato, peeled and cubed
• 1 large yellow potato, peeled, and cubed
• 2 cups frozen corn (or more to taste)
• 1 fresh tomato, diced
• 6 cups bone broth
• 3 cups cooked black beans (2 x 398 ml can)
• 1/2 cup sauerkraut (optional)
• 1 lime, juiced
• 1 tsp salt
• freshly ground pepper (to taste)

What you do:

1. In a large saucepan, melt the coconut oil. Add the onions and sauté until they have softened. Add the ginger, cumin and chili powder. Mix and cook for another minute.
2. Add all the vegetables and broth. Mix and bring to a boil. Then simmer for 15 minutes or until all vegetables have softened.
3. Add the beans, sauerkraut and any leftover chicken or fish (if using). Stir and heat through.
4. Pour into serving bowls, top with coconut kefir, cubed avocado or crushed nachos.

Bon appétit!

Substitution tips:

• Replace the fresh tomato with 1/2 cup salsa.
• Add some cooked leftover fish or chicken for more protein.
• Add some chili pepper for more heat.
• The soup will keep in the fridge for a few days or in the freezer for a month.