Nut-free

Red Onion Jam: 

1. In a large, heavy, preheated skillet, add the onion and sprinkle with salt. 
2. Stir and cook until translucent, 5 to 7 minutes. 
3. Add a teaspoon of juice at a time to prevent sticking or burning.
4. Mix the arrowroot into cold juice and whisk until smooth. 
5. Add this mixture and the rest of the ingredients to the skillet, and cook until the onion is very soft and much liquid has cooked off, about 10 minutes more. 
6. Season with salt and set aside.
    

Fritters: 

1. Preheat the oven to 350°F.
2. Pulse the chickpeas in a food processor until they form a thick paste. 
3. Transfer to a large bowl and add the onion and zucchini. 
4. Form the mixture into 10 cakes. Set aside.
    

Frying Option:

1. combine the garbanzo bean flour and the salt on a large plate, 
2. then gently dredge each cake in the flour, patting it onto all sides of the cake. 
    

Baking Only Option:

1. gently dredge each fritter in sesame seeds.
    

Fry-Bake Option:

1. Add oil to coat the bottom of a large frying pan or skillet and heat over medium-high heat until shimmering.
2. Add 3 or 4 cakes at a time and cook until golden-brown, 2 to 3 minutes on each side. 
3. Transfer the cakes to a rimmed baking sheet. 
4. Repeat with cooking the remaining cakes, adding more oil to the pan if needed.
    

Bake-Only Option (no oil):

1. Transfer the cakes to a rimmed baking sheet. 
2. Bake 10 to 15 minutes, until hot and a deeper golden color. 
3. Serve hot with the red onion marmalade.

1. rinse quinoa, combine with water in a medium size pot
2. bring to boil over high flame, cover, place flame tamer
3. reduce heat to low, simmer 25 min
4. take quinoa off burner, set aside, leave lid on, let sit 5 min
5. place quinoa in large mixing bowl
6. vegetables may be added raw or blanched individually
7. add salt, toss

1. Preheat oven to 350°F. Line a baking sheet with parchment.
2. In a large skillet over medium heat, combine onion, garlic, broccoli, and a pinch of sea salt. Sauté with a small amount of water (if needed) until veggies are soft and onions are translucent. Remove from heat, stir in tahini.
3. Add beans to a large mixing bowl, mash using a fork or potato masher. Add skillet mixture, oats, and sea salt, stirring to combine completely.
4. Using hands, form mixture into patties about 4 inches across, 3/4 inch thick.
5. Place patties on prepared baking sheet, bake at 350 °F for 25 minutes.

• preheat oven 350°F
• place vegetables in an oven safe baking dish
• blend seeds, garlic, and a couple pinches of salt with 2 cups water, blend until smooth
• pour over vegetables, cover, bake 30 min
• remove lid, bake 10 min or until golden brown on top and bubbling
• remove from oven, let sit 10 – 15 min before serving

1. In the bowl of a food processor, combine the drained and rinsed chickpeas, garlic cloves, and rolled oats.
2. Pulse for about 5-10 seconds, until finely chopped. When you press the mixture between your fingers, it should hold together. 
3. Transfer to a large bowl along with the dried herbs, salt, nutritional yeast, lemon juice and shredded zucchini.
4. Stir together until well-combined. If the mixture is too wet to handle, add a little flour (you can grind extra oats into a flour) or nutritional yeast to help absorb excess moisture.
5. Preheat the oven to 375°F then line a baking sheet with parchment paper. Using your hands, scoop out on heaping tablespoon of the zucchini mixture at a time and roll into 12 separate balls. Arrange on the baking sheet a few inches apart then bake in the oven for 25 minutes. Meanwhile, cook pasta as directed.
6. Once the zucchini balls are light golden brown, remove them from the oven and set aside. Serve warm over cooked pasta with marinara sauce. Garnish with fresh basil and enjoy!

1. Put a steamer basket in a pot and fill with water until it touches the top of the basket. About 3 inches of water.
2. Bring the water to a boil and put the cauliflower in and cover.
3. Steam for 15 minutes or until the cauliflower is easily pierced with a fork. Let the cauliflower cool and then finely chop it.
4. In a large skillet heat the oil on medium heat and spread evenly throughout the pan. Add the onions and cook until soft and transparent. Stir often.
5. Add the strained tomatoes, tomato paste, and seasonings to the pan and bring to a boil.
6. Reduce the heat to medium-low, add the cauliflower, and stir frequently until it’s reduced and thick.
7. Add the Beyond Meat crumbles and stir to combine well. Cook for 3 minutes.

1. Heat 1 tablespoon of oil in a large pan over medium-high heat. 
2. Add the chopped onion and white parts of the green onions and fry until softened. 
3. Add the garlic and ginger and fry until fragrant – about 2 minutes. 
4. Add the mushrooms and fry for a further 5 minutes or until soft and beginning to brown. 
5. Add the carrot, cabbage, green parts of the green onion, salt and pepper and fry, stirring, until the cabbage is soft but not limp – about 2 to 3 minutes. 
6. Remove from heat and stir thorough the sesame oil. Allow to cool on the counter or in the fridge.
7. Once cool, assemble your potstickers. Place a small teaspoon of the filling in the centre of a wonton wrapper. (If you are using store-bought wrappers, wet one edge with water. If you’re using homemade wrappers, it’s not necessary to wet one edge. Fold the wrapper over the filling and pinch the edges together to seal).
8. Place them upright on a plate, being careful not to let them touch or else they will stick together.
9. Heat 1 tablespoon of oil over medium-high heat in a large pan. Add the potstickers and fry until browned on the bottom – 1 to 2 minutes. 
10. Add 1/4 cup of water, cover the pan and reduce heat to medium. Allow to steam until the tops are tender and the water has evaporated – about 2 to 3 minutes. Uncover the pan and flip the potstickers onto their sides to fry. Brown each side. 
11. In a bowl combine the soy sauce and rice vinegar to make a dipping sauce and serve alongside the potstickers.

1. Place ears of corn into a large pot and fill with water. Cover the pot with a lid and place on the stove over high heat. Bring to a full boil and cook for about 5 to 8 minutes.
2. Use tongs to remove corn from the boiling water and place on a cutting board.
3. Cut the red potatoes in half and boil until soft or about 10 minutes.
4. While the potato is cooking, saute the rest of the vegetables.
5. Add the coconut oil to a large pot, along with the other diced potato, chopped onion, garlic, carrots, celery, bell pepper, sea salt, Cajun seasoning, paprika, and cumin. Heat to medium-high and saute, stirring occasionally, for about 10 minutes.
6. Use a knife to remove the corn kernels from all of the ears of corn. Place half of the kernels in a blender, along with the cooked potato. Add the coconut milk and water to the blender, and blend until completely smooth. This may take two or three rounds of blending.
7. Add the remaining corn kernels to the pot with the sauteed vegetables, and pour the blended corn/potato (chowder) mixture into the pot. Bring to a gentle boil and cook until potato has softened, about 10 to 20 minutes.
8. Remove from heat and taste chowder. Add sea salt and Cajun seasoning as desired. Serve with chopped green onion.

1. Start by cooking the quinoa. Bring 2 cups water to a boil, then add quinoa. Simmer for about 15 minutes until all water is absorbed. When done, remove from heat and keep covered for about 10 minutes so quinoa can absorb any excess water.
2. Preheat oven to 425. In a bowl, toss chickpeas, oil, and spices until chickpeas are evenly coated. On a baking sheet lined with parchment paper, bake chickpeas for 15 minutes. When done, remove from oven and let cool.
3. To make red pepper dressing, add all dressing ingredients to a blender and blend until smooth.
4. Finally, assemble the buddha bowls. In two bowls, add quinoa, mixed greens, avocado, and chickpeas.
5. Drizzle everything with red pepper sauce, and sprinkle with sesame seeds.
6. Enjoy!

1. Place onion and pinch of sea salt in a lightly oiled, preheated skillet, and sauté until translucent. 
2. Spread tofu and spices (turmeric, garlic, spice blend) on top.  Cook, stirring occasionally, for 10 minutes. 
3. Pour in water, bring to a boil, and simmer for 5 minutes. 
4. Add green onion with herbs. 
5. Flavor with tamari and simmer for a few more minutes until water is evaporated. Serve immediately.