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< Back Garri Smoothie Prep Time: 5 min Cook Time: n/a Serves: 1 Level: Beginner About the Recipe Ingredients 1/3 cup Ijebu Garri 2 cups coconut milk, fresh (is ideal) 1/4 cup groundnuts (peanuts) 4 dates or 2 tbsp liquid sweetener of choice Preparation Place all of the ingredients in a blender and blend until desired consistency is reached Enjoy Previous Next

< Back Peanut Dipping Sauce Prep Time: 5 min Cook Time: n/a Serves: 4 Level: Beginner About the Recipe Ingredients ⅓ cup peanut butter 2 tablespoons tamari (or soy sauce/coconut aminos) 2 tablespoons lime juice 2 tablespoons maple syrup 1 tablespoon gochujang 1 inch fresh ginger , minced 1 garlic clove , minced 1 teaspoon toasted sesame oil Preparation In a medium bowl, combine the peanut butter, tamari, lime juice, sesame oil, maple syrup, and gochujang. Use a microplane to finely mince the ginger and garlic on top. Whisk well until the ingredients are mixed. (It will be thick at this point.) Add a tablespoon of water to the bowl, and whisk again until the sauce is thinner. If you want an even thinner sauce, add another tablespoon of water, and stir again. This peanut sauce can be used right away or stored in an airtight container in the fridge for up to 5 days. It will thicken when chilled, so you may need to add another tablespoon of water when you get it out of the fridge later. Or let it come to room temperature to thin out again. Previous Next

< Back DREAMY BERRY AVOCADO SEMIFREDDO Prep Time: 5 min Cook Time: n/a Serves: 4 Level: Beginner About the Recipe 🌿 Why This Recipe? This smooth, creamy semifreddo is packed with antioxidants, healthy fats, and sleep-supportive nutrients, making it a perfect way to restore energy and unwind at the end of the day. ✅ Berries for Brain & Sleep Health – High in antioxidants & flavonoids to combat oxidative stress and support brain function. ✅ Avocado for Sustained Energy – Rich in healthy fats, fiber, and magnesium to prevent energy crashes. ✅ Coconut for Hormonal Balance – Contains MCTs (Medium-Chain Triglycerides) that support brain function and relaxation. Ingredients 🔹 2 cups frozen mixed berries (blueberries, raspberries, strawberries, blackberries) 🔹 1 ripe avocado (pitted and peeled) 🔹 ¼ cup canned coconut milk or coconut cream (for creaminess) 🔹 2 tbsp sweetened condensed coconut milk OR maple syrup (adjust for sweetness) 🔹 1 tbsp fresh lime juice (balances the flavors) 🔹 ½ tsp vanilla extract (adds depth) 🔹 1 pinch sea salt (enhances flavors) Optional Enhancements: 🔹 1 tbsp chia seeds (for extra fiber & omega-3s) 🔹 ½ tsp cinnamon (for blood sugar balance) 🔹 1 tsp maca powder (for energy & hormone balance) Preparation 1️⃣ Blend the Base In a high-speed blender or food processor, combine frozen berries, avocado, coconut milk, sweetener, lime juice, vanilla, and sea salt . Blend until smooth, stopping to scrape down the sides as needed. If too thick, add a splash more coconut milk to help blend. 2️⃣ Adjust Sweetness & Texture Taste and adjust sweetness by adding more condensed coconut milk or maple syrup if needed. If a firmer consistency is desired, place in the freezer for 20-30 minutes before serving. 3️⃣ Serve & Enjoy Scoop into bowls or glasses and top with garnishes such as: ✅ Shredded coconut ✅ Crushed pistachios or almonds ✅ Fresh berries ✅ Drizzle of coconut nectar 4️⃣ Store Any Leftovers Freeze leftovers in an airtight container for up to 1 week . Let sit at room temperature for 5 minutes before scooping. Previous Next

< Back Baked Plantain Prep Time: 5 minutes Cook Time: 20 minutes Serves: 2-4 Level: Beginner About the Recipe To optimize this dish, be sure to select ripe plantains. It should have many black spots and be slightly soft to the touch. I love plantain and it is often served as a fried side dish in many Nigerian dishes. However, I wanted to capture to texture of fried plantain without all of the oil. So, this recipe minimally coats the plantain slices in coconut oil and baked. I have found this approach to be ideal as it is a comparable mouth-feel to fried plantain. After baking, I like to take things up a notch by tossing the plantain in a bit of coconut nectar. This last step is optional but totally worth it. Ingredients 2 ripe plantains, sliced on bias 2 Tbs coconut oil 1 tsp cinnamon, ground 1/2 tsp salt 1 Tbs coconut nectar, optional Preparation Prep Preheat the oven to 375 degrees Make In a bowl, add coconut oil, cinnamon and salt. Mix thoroughly. Peel and slice the plantains into 1/2 inch slices, cut on a bias. Add to bowl and toss well. On a parchment-lined baking sheet, arrange the plantain in a single layer. Bake for 20 minutes, turning halfway until plantains are golden brown In the same bowl, add the coconut nectar to the remaining coconut oil and mix well. Once plantains are finished baking, gently toss in the oil and nectar mixture. Serve immediately. Previous Next

< Back Red Lentil Curry Prep Time: 10 min Cook Time: 35 min Serves: 4 Level: Beginner About the Recipe Ingredients 1 Tbs coconut oil 4 garlic cloves, minced 2 5411/25000 Tbs ginger, grated 1 Tbs turmeric, freshly grated (or 1 tsp of ground turmeric) 2 serrano peppers, diced (remove seeds to dampen spice level) 1 tsp cumin, ground 1/2 tsp coriander, ground 1 tsp chili powder 2 tsp curry powder 1 tsp garam masala 1 tsp salt 1/2 tsp black pepper 1 cup red lentils 2 cup vegetable broth 14 oz crushed tomatoes, canned 13 1/2 oz coconut milk, canned 3 Tbs almond butter, unsweetened 1/2 lemon, juiced 1/2 cup cilantro, chopped Preparation Prep Rinse lentils under cold water until the water runs clear. Set aside. Make Heat a large, deep skillet or large saucepan over medium-high heat and add the coconut oil. Once the oil is shimmering, add the garlic, ginger, fresh turmeric (if using), and Serrano pepper and cook for 2 minutes, stirring frequently to prevent garlic from burning. Add the cumin, coriander, chili powder, curry powder, garam masala, salt, and black pepper to taste, and cook for 30 to 60 seconds until fragrant, tossing frequently to prevent burning. If using ground turmeric instead of fresh turmeric, add the ground turmeric now, along with the rest of the spices. Pour in the vegetable broth, and use a wooden spoon or spatula to scrape up any browned bits on the bottom of the pot. Add in the lentils and the crushed tomatoes and mix well. Reduce the heat to low and cover the pan with a lid. Simmer for 20 to 25 minutes, or until the lentils are cooked through and have mostly softened. If you find that the lentils are not quite soft after 25 minutes, add a few spoons more of broth or water and cook for another 5 minutes. Remove the lid and stir in the coconut milk, almond butter, along with salt and pepper to taste Continue cooking on low heat, uncovered for 5 to 8 minutes, until the curry has thickened and is creamy. Finally, stir in the lemon juice and cilantro, and turn off the heat. If you want your lentils to be even creamier and more on the puréed side, use an immersion blender to lightly purée the curry. Serve the curry with rice and/or Indian flatbread and garnish with additional cilantro. Store leftovers in the fridge for 3-4 days. Previous Next

< Back High Protein Mouse/Pudding Prep Time: 2 min Cook Time: n/a Serves: 2 Level: Beginner About the Recipe A high protein snack that is quick and tasty. Ingredients 1 lb silken tofu 1/2 cup hazelnut butter or any nut/seed butter of choice 1 tsp vanilla extract Preparation Make In a blender, add the tofu, hazelnut butter and vanilla extract. Blend until combined. Pour into serving containers and refrigerate for 3-4 hours. Add shaved chocolate or cacao nibs and serve. Previous Next

< Back Festive Coleslaw Prep Time: 10 minutes Cook Time: N/A Serves: 4-6 Level: Beginner About the Recipe This colorful and flavorful dish is quick and easy. This festive coleslaw can easily scale up for you to take to your next potluck or family gathering. Ingredients 1 cup carrots, shredded 1 red bell pepper, thinly sliced 1/4 red cabbage, thinly sliced 1/4 green cabbage, thinly sliced 2 green onions, sliced on bias 1/3 cup chili lime cream sauce 2 Tbs medjool dates, finely chopped 2 tsp sesame oil Preparation Make Using a mandolin, box grater or shredding attachment on a food processor, shred the carrots, cabbage and bell pepper. Pit and chop the medjool dates. Slice green onions on a 45-degree bias. Add sliced veggies, sesame oil, dates and chili lime cream sauce to a bowl. Mix well. Previous Next

< Back Peaches & Cream Smoothie Prep Time: 20 min Cook Time: n/a Serves: 2 Level: Beginner About the Recipe Ingredients ½ cup cooked red lentils or ¾ cup cooked cannellini beans (chilled) 1 cup frozen peaches 4 soft medjool dates, pitted 1 tablespoon cashew butter 3 tablespoons hemp seeds 2 cups non-dairy milk 1 tsp vanilla extract 1/4 tsp Ceylon cinnamon (optional) 1 tsp sea moss gel for added minerals (optional) Preparation Blend all ingredients until creamy and smooth. Adjust consistency with more plant milk if needed. Serve chilled with optional cacao nibs or shredded coconut on top. Previous Next

< Back Peanut Butter Bars Prep Time: 3 min Cook Time: 5 min Serves: 16 Level: Beginner About the Recipe Ingredients 3 cups, Corn flakes (healthy version) 1 cup, Peanut butter 1/2 cup, Maple syrup brown rice syrup Preparation Prep 1. Line a tray with the parchment paper. Directions 1. Heat a pan and add the peanut butter and maple syrup. 2. Let the peanut butter melt and combine well with maple syrup. It will take around 2 to 3 minutes. 3. Turn off the heat , add all the cereal and mix everything together. 4. While hot transfer the peanut butter cornflakes mixture to the tray press firmly. 5. Refrigerate it for an hour. 6. After refrigerating, the bars will easily come out from the paper. 7. The bars can be stored in the refrigerator for a week. Previous Next

< Back Raspberry-Almond Thumbprint Cookies Prep Time: 10 min Cook Time: 12 min Serves: ~12-14 Level: Beginner About the Recipe A lightly sweetened treat that is easy and quick to make! Ingredients 2 cups almond flour 1/3 cup maple syrup 1 tsp almond extract 1/2 tsp baking powder 1/3 cup raspberry chia seed jam or jam of choice Preparation Prep Preheat oven to 350 degrees Fahrenheit. Make To a large bowl, add almond flour and baking powder. Mix well. Add in maple syrup and almond extract until the mixture forms a ball. Scoop out 12-14 balls and place them on a parchment-lined baking sheet. Put your thumbprint in each cookie. Then fill the indention with the jam. Bake for ~12 minutes. Allow cookies to cool before serving Previous Next

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< Back Chili Lime Creme Sauce Prep Time: 2 minutes Cook Time: N/A Serves: 6-10 Level: Beginner About the Recipe This sauce is a rich and luscious sauce that is great as a mayonnaise replacement, a veggie dip or a condiment for burgers. Oil and dairy are not missed in this recipe. Coleslaw is a typical side served with Nigerian dishes. I replaced the mayonnaise-base sauce with this chili lime creme sauce and it was a game-changer. Ingredients 1/2 cup cashews, soaked preferably 2 Tbs lime juice, fresh apple cider vinegar 1 Tbs agave syrup 1/2 cup water 1 Tbs chili powder, ground 2 tsp smoked paprika 1/4 tsp salt Preparation Prep Soak cashews for 2-12 hours. (Recommended but not critical) Make Rinse soaked cashews and add to a high-speed blender. Add all remaining ingredients to the blender and blend until creamy and smooth. (Water can be added if it needs to be thinned) Store in an airtight container and place in the fridge for 3-5 days. Previous Next

< Back Lemon Cheezecake Cup Prep Time: 2 hours Cook Time: n/a Serves: 2-3 Level: Beginner About the Recipe Ingredients 1 ½ cups raw cashews (soaked for min. 2 hours) ½ cup plant milk 4 pitted medjool dates ½ tsp lemon zest 2 tsp lemon juice ½ tsp vanilla extract Pinch of salt Fresh berries to garnish Crunchy Topping ½ cup seeds or nuts 1 date Preparation Combine all ingredients (except for the berries) in a blender. Blend until smooth. Chill in the refrigerator for 1-2hrs. In a food processor combine seeds or nuts and dates and process to a course crumb. Garnish chilled cups with crunchy nut topping and fresh berries. Previous Next

< Back Lentil Curry [Jamaican Inspired] Prep Time: 10 min Cook Time: 30 min Serves: 4 Level: Beginner About the Recipe Ingredients 2 tablespoon olive oil ▢ 1 medium yellow onion, chopped ▢ ½ red bell pepper, chopped ▢ 3 cloves garlic, minced ▢ 2 green onions, chopped ▢ 1 inch fresh ginger, grated ▢ 3-4 sprigs fresh thyme ▢ 1 ½ tablespoon Jamaican curry powder ▢ 2 teaspoon vegetable bouillon paste ▢ ½ teaspoon garam masala ▢ ½ teaspoon cumin ▢ ½ teaspoon paprika ▢ ¼ teaspoon ground allspice ▢ 1 cup green lentils ▢ 1 large russet potato, cubed ▢ 1 large carrot, cubed ▢ 4 cups vegetable broth ▢ 1 scotch bonnet pepper, left whole ▢ 2 cups spinach, packed ▢ 1 cup canned coconut milk ▢ 2 tbsp creamy peanut butter ▢ juice of 1 lime Preparation In a large saucepan, heat oil over medium high. Once hot, add onions and peppers and cook until soft, about 3-4 minutes. Add in garlic, green onions, ginger, and thyme, and cook until fragrant, about 2 minutes. Add curry powder, bouillon, garam masala, cumin, paprika, and allspice. Stir together and cook for 1 minute. Add lentils, potatoes, and carrots. Stir together. Add the broth and combine. Bring to a boil, add the scotch bonnet pepper, then reduce heat to low. Cover and cook on simmer for 15-20 minutes. Lentils should be soft and vegetables tender. Add spinach, coconut milk, and peanut butter, if adding. Stir together well. Let cook for 5 minutes, spinach should be wilted. If your curry feels too thick, add additional broth to thin. Remove from the heat. Remove pepper and thyme sprigs. Stir in lime juice as desired. Serve with wild rice Previous Next

< Back Italian Inspired Bean Balls Prep Time: 5 minutes Cook Time: 25 minutes Serves: 4-5 Level: Beginner About the Recipe These bean balls are so delicious! They do not have the same texture of a meatballs, however, they are crispy on the outside and tender on the inside. When switching to a plant-based lifestyle, it is easy to get caught-up in foods looking or tasting exactly the same. The focus should be on learning to expand your palette and enjoy foods that are actually good for you. There are many tasty mock meat options for you to explore. However, these bean balls are so flavorful, I don't think it will be necessary. You be the judge! Ingredients INGREDIENTS 1 can white beans, drained and rinsed 1/3 cup sun-dried tomatoes, diced 1/3 cup nutritional yeast 1/4 quick cooking oats 2 tbsp tomato paste 1 tbsp Better Than Bouillon vegetable base 1 tbsp Italian seasoning 1 tsp garlic powder 1 tsp onion powder 1 tsp red pepper flakes Salt and pepper to taste Preparation DIRECTIONS 1. Preheat oven to 350 degrees. Line baking sheet with parchment paper. 2. Add beans and sun-dried tomatoes to the food processor pulse several times 3. Add all remaining ingredients to the food processor and process until a dough comes together. 4. Using #24 scoop, scoop out ~10 balls and place them on the baking sheet. Alternatively, use your hands and make golf ball sized balls. 5. Bake the balls for 15 minutes and then flips the balls over. Bake for an additional 10 minutes. 6. Enjoy! Previous Next

< Back Roasted Tikka Masala Prep Time: 35 min Cook Time: 40 min Serves: 6 Level: Beginner Plus About the Recipe Ingredients 6 large tomatoes, large diced 1 red onion, large diced 1-2 whole garlic bulbs 1 tsp garam masala, ground 1 tsp cumin, ground 1 tsp coriander, ground 1/2 tsp turmeric, ground 1 tsp smoked paprika, ground 1/2 tsp cayenne pepper, ground (optional) 1.5 cups cooked chickpeas 1 tbsp miso paste 1/3 cup cilantro, diced 2 tbsp plain coconut yogurt Preparation Preheat oven to 350°C. Add diced tomatoes and onions to a baking dish. Peel the papery outer layers from the whole garlic bulb, cut off the top 1/4 of the cloves and add the garlic to the baking dish. Drizzle everything with avocado oil and sprinkle with spices. Place in the oven for 30-40 minutes or until the vegetables are tender, and the garlic is soft. Transfer all the roasted vegetables into a blender or pot and squeeze out roasted garlic. Pulse until the sauce is creamy and smooth or use a an emersion blender and blend in a pot until creamy. Add the sauce to a pot over medium heat and add chickpeas (if you used a blender). Simmer on low heat until the sauce thickens to your desired consistency. Stir in yogurt and cook for another minute. Serve warm over cooked rice, garnished with fresh cilantro. Previous Next

< Back Tempeh Manis Prep Time: 20 min Cook Time: 15 min Serves: 5 Level: Beginner About the Recipe Fried tempeh and peanuts are coated in a sticky, sweet, umami-rich sauce perfumed with lime leaves and lemongrass. It’s a gourmet stir fry that’s surprisingly easy to make. Ingredients 1 lb tempeh 2 Tbs coconut oil 3 shallots, thinly sliced 6 garlic cloves, thinly sliced 3 Fresno chili peppers, thinly sliced 1 lemongrass stalk, thinly sliced 4 fresh lime leaves, finely chopped 1 bay leaf 2 bell peppers, thinly sliced 3/4 cup roasted peanuts 3 1/2 Tbs kecap manis 1 1/2 Tbs coconut sugar 1 Tbs soy sauce 1 lime, juiced Preparation Cut both blocks of tempeh crosswise into very thin slices, almost as thinly as you can. Then stack several slices on top of each other and cut crosswise into tiny slivers. Fry the tempeh. Heat a 12-inch nonstick frying pan over medium-high heat. Add the oil and heat for a few minutes until hot. Add all the tempeh and season with a couple of pinches of salt, and stir to coat the tempeh with the oil. Spread out the tempeh into an even layer as much as possible and cook undisturbed for 2 minutes to allow browning, then stir. Repeat this process (cook for 2 minutes undisturbed, then stir) for a total of 10 to 12 minutes, or until most of the tempeh is golden browned and crispy. Lower the heat a touch if the tempeh starts to burn. Mix together the Sauce ingredients in a small bowl (kecap manis, coconut sugar and soy sauce). Make the stir fry. Return the frying pan to medium heat and allow to heat up again. Add a touch more oil. Add the shallots, garlic, and chile peppers. Season with a pinch of salt. Cook until shallots and garlic start to turn color, 2 to 3 minutes. Add in the lemongrass, lime leaves, and bay leaf, and cook for 1 minute, tossing frequently. Increase the heat to medium-high and add in the bell peppers and cook until crisp-tender, 2 to 3 minutes. Add the fried tempeh and peanuts to the pan, and toss to coat. Pour in the Sauce, and stir for a couple of minutes, until the sauce clings to the tempeh and coats it well. Remove the bay leaf. Taste, adding salt as needed. Finish with a squeeze or two of lime juice, if desired. Previous Next

< Back Shepherd's Pie Prep Time: 35 minutes Cook Time: 30 minutes Serves: 8-10 Level: Intermediate About the Recipe This meatless shepherd’s pie is hearty, filling and combines a veggie-packed filling with fluffy mashed potatoes, the ultimate comfort food :) Ingredients MASHED POTATOES 3 lb yukon gold potatoes 10 garlic cloves, divided 1 cup vegan butter, room temperature 2 Tbs nutritional yeast 1 Tbs salt or more to taste 2 tsp black pepper, freshly cracked FILLING 2 cup textured vegetable protein 1 cup mushrooms, chopped 1 1/2 cup onion, diced or shallots 1 cup celery, diced 1 cup carrots, diced 2 Tbs sage, fresh 2 tsp thyme, dried 1/3 cup sundried tomatoes, chopped 2 Tbs soy sauce 1 Tbs vegan worcestershire sauce 1 Tbs marmite optional 1/2 cup red wine 1 cup vegetable broth 2 Tbs balsamic vinegar or apple cider vinegar 1 cup peas, frozen 2 Tbs olive oil optional Preparation MASHED POTATOES Make Dice potatoes into equal sizes. Add them to a pot of cold water with salt and garlic cloves. Bring to a boil until fork tender (~10 minutes). Drain water and then begin mashing the potatoes. Add butter, salt and pepper until desired consistency is reached. Set aside. FILLING Prep Preheat oven to 350 degrees Fahrenheit. Chop onion, carrots, mushrooms and celery. Mince 5 of the garlic cloves. Make In a pan, add TVP, olive oil and vegetable broth over medium heat until all of the liquid is absorbed. Set aside. In a pan, add mushrooms and cook for ~5 minutes. Once cooked down, add carrots, celery and onions. Cook for ~8 minutes. Add garlic, sage, thyme and sundried tomatoes and saute for ~1 minute. Add TVP, Worcestershire, red wine, balsamic vinegar and marmite (if using). Stir well until most of the liquid is absorbed. Add frozen peas and mix well. In an oven-safe pan, add the filling in a flat and even layer. Add the mashed potatoes on top of the filling in an even layer. Using a fork, create lines in the mashed potatoes to help with a crispy top after baking. Bake for 30 minutes. If the top is not browned, place it under the broiler for 3-5 minutes. Serve and enjoy. Previous Next

< Back Jerk Tacos w/ Plantain Prep Time: 20 min Cook Time: 10 min Serves: 6 Level: Intermediate About the Recipe A taste of the Caribbean with these spicy jerk tacos with plantain; Ingredients 1 lb king oyster mushrooms, shredded 3 scotch bonnet peppers 2 shallots 4 garlic cloves 4 green onions 1/4 cup apple cider vinegar 1/4 cup soy sauce 1 Tbs miso paste 3 Tbs coconut sugar 2 Tbs coconut oil 3 Tbs ginger root 1 Tbs allspice, ground 1 tsp nutmeg, freshly grated 1/2 tsp cinnamon, ground 1 Tbs thyme, fresh 3 plantain, baked 2 limes, juiced 3/4 cup cilantro, chopped 2 avocado 6 whole wheat tortillas Preparation Prep Using a fork or a cheese grater, shred the mushrooms and set aside. JERK MARINADE: in a blender, add in all of the ingredients from the scotch bonnet peppers through the ground cinnamon. Blend well and set aside. BAKED PLANTAIN: follow the baked plantain recipe. Set aside. AVOCADO CREMA: in a blender, add avocado, 1/2 cup of cilantro and juice of two limes until creamy. Place crema in a bowl and set aside. Make In a large pan over medium heat, saute marinated mushrooms until browned. Add additional marinade if needed. Get tortillas and place 1-2 tablespoons of the avocado crema in the shells. Add the jerk mushrooms on top of the crema. Place 2-3 slices of plantain in the taco and top with the remaining cilantro. Optionally, drizzle marinade on top of the tacos and serve. Previous Next