Chocolate chia pudding with strawberries

A simple breakfast or a light treat rich with omega 3s.


1 1/4 cup unsweetened plant milk
2T black chia seeds
A pinch coarse sea salt
1t lemon juice
2T cocoa (I use a fairly traded, Dutch-process brand)
Sweetened to taste (I use stevia)
1/2 cup strawberries

Optional: Maple syrup, date syrup, agave nectar, etc., will work fine to sweeten this. To use dates to sweeten, mix the cocoa, a small amount of water and about 2-3T soft, dried dates, pitted and chopped. Puree till smooth, and add the mixture to the chia.


Mix the chia seeds, plant milk, lemon and sea salt. Cover and let stand 30 minutes, stirring periodically. Refrigerate covered for 8 – 10 hours or until the seeds have thickened. Stir in the cocoa thoroughly and sweeten to taste. Cover and chill for another 20 minutes. Garnish with strawberries and serve.

Peanut butter frozen dessert breakfast pie with chocolate brownie crust

No oil, no sugar, no wheat, no flour, and no baking. A simple, relatively nutrient dense (for pie), and delicious treat. This makes up to 8 slices.


For the brownie crust
1/4 cup whole grain, brown teff
1 cup water
A pinch coarse sea salt
30g bittersweet chocolate (I use an organic, fairly traded bar)
Stevia to taste (or 3 tablespoons coconut sugar)
A pinch coarse sea salt

For the peanut butter, banana filling
4 frozen bananas (about 3 cups)
1T unsweetened, unsalted cashew butter
2T unsweetened, unsalted peanut butter
2T milled flax seed
1/4 cup unsweetened plant milk
1T lemon juice
A pinch coarse sea salt
Stevia to taste (or 1/4 cup maple syrup, 3T agave nectar, etc.)

Optional: Stevia can be an acquired taste and it’s not available everywhere. As an alternative, use a few tablespoons coconut sugar or maple syrup or a couple tablespoons of agave nectar for the brownie crust and 1/4 cup coconut sugar or maple syrup or a few tablespoons agave nectar for the filling. A little coconut oil in both the brownie and the filling will turn this into a richer dessert.


In small pan with a lid, toast the teff for about 5 minutes. Add the water water and sea salt and bring to a light boil. Cover, reduce heat to low and simmer for 20 minutes, or until all the water is absorbed. Stir frequently toward the end to avoid sticking.

Add the sweetener and mix until dissolved (as necessary). Reduce to the lowest possible heat. Add the chocolate, and stir until melted. Stir continuously until the chocolate has melted. Be careful not to add moisture, change the heat or do anything that might cause the chocolate to seize, and don’t overcook.

When the chocolate has melted, pour/spoon into a 9″ glass pie dish, mounding up the sides about half an inch. Refrigerate 30 minutes uncovered to cool. Cover with plastic wrap and let setup for at least 2 hours.

When ready to fill and serve the pie, blend the filling ingredients until smooth and fluffy. Sweeten to taste. Fill the brownie crust. Cut and serve immediately.

Note, the flax and cashew butter provide the fluff and hold for the filling. To serve this as a well-chilled rather than frozen dessert, add an extra tablespoon of both flax and cashew butter. Prepare as above and then refrigerate immediately for 2 hours to setup. It must be well chilled to keep it’s hold, and keep in mind, the warmer the filling, the stronger the banana flavour (but if you like banana and peanut butter, you’re all set).

Single-serve banana walnut breakfast cake

A lightly sweet, airy breakfast cake with no added oil, sugar, gluten, or salt.


3T sweet sorghum flour
1T brown rice flour
1/2T cornstarch
1/2T tapioca flour
1//4t heaping baking powder
1 medium, very ripe banana (about 3/4 cup)
1/2t pure vanilla extract
2T unsweetened soy milk
1T chopped walnuts, 1t reserved for garnish
1t milled flax seed
Stevia to taste

Optional: Use shelled sunflower seeds in place of walnuts. You can use a tablespoons or so coconut sugar in place of the stevia but adjust the baking time accordingly. You can use other plant milks, but this will also affect the crumb and bake time.


Mix the flours, cornstarch and baking powder. Puree the banana, vanilla, and walnuts until relatively smooth. Add the soy milk to the banana and puree.

Whisk the wet with the dry to form a smooth batter. Add the flax seed and stir to combine. Sweeten to taste with the stevia (it should be sweet to the taste). Pour the batter into a ramekin. Let rest while you preheat the oven to 450F.

When the oven is ready, bake for 15 minutes on the middle rack at 450F. Sprinkle with reserved walnuts, reduce heat to 350F, and bake another 15 – 20 minutes or so. Ovens vary; use a toothpick to determine when the cake is done.

Remove from heat. Cover with a clean tea towel and let cool. When cool, run a knife around the edge of the cake to loosen and carefully remove from the ramekin. Enjoy fresh or wrap in plastic wrap to enjoy later.

Gingerbread frozen dessert swirled with raspberry sorbet

A rich combination of flavours and textures. Adjust the spice and sweetener to your taste.


For the bananas
2 medium, very ripe frozen bananas (about 1 1/4 cups)
1/2T blackstrap molasses (or to taste — I use 1T)
1-2t fresh ginger, grated and minced (or more to taste, I use 2t)
1/4t dried, ground cinnamon (I use 1/2t)
A tiny pinch cloves
1/2t vanilla extract

For the raspberries
1 1/2 cups frozen raspberries
2t lemon juice
1t chopped walnuts
Additional sweetener to taste (stevia, maple syrup, agave nectar, etc.)

Optional: 1t powdered maca root. Replace the walnuts with pistachios, peanuts, or sunflower seeds.


Make the bananas first. Blend the ingredients up but not including the raspberries till smooth. Let stand a minute to let the flavors soften. Freeze the bananas while you blend the raspberries with the lemon. Stir 1/4 cup of the bananas with the raspberries to marble. Sweeten to taste. Spoon out the raspberries, then the bananas. Garnish with walnuts and serve.

Dark chocolate, cashew banana cream torte with blueberries

A simple, flourless dark chocolate cake with sweet bananas, cashew and blueberries. No added sugar, oil or salt (except for the chocolate) and no baking. The bananas have a pudding style texture (rather than like frosting). Refrigerate over night before assembling if you can wait that long.


For the torte
1/2 cup whole grain teff
2 cups water
100g bittersweet chocolate (I use a fairly traded, organic bar)
Stevia or additional sweetener to taste

For the bananas and cashew
3 large very ripe bananas
2T cashew butter
2T tapioca flour and 1T arrowroot flour dissolved in 3T water
2T milled flax seed
Stevia or additional sweetener to taste

For the garnish
1 cup blueberries (I use frozen)

Optional: Raspberries, sliced strawberries, even mango or pineapple should work with this as the garnishing fruit. Add 1T sweet white miso (reduced sodium), or a little fresh ginger with the flax seeds for a little extra nutrition and flavour. A pinch of salt here and there will bring out the other flavours. A tablespoon or two of cashew butter with the teff will add some additional flavour and mouth feel.

For a faster, simpler version, when the torte has setup, blend frozen bananas, cashews and flax — no heating, no tapioca. Return to the freezer for about 15 minutes for the flax to setup and then fill the torte immediately.


Start the torte, then make the filling.

In a medium pan with a lid, toast the teff over medium heat for 2 – 3 minutes. Add the water. Bring to a light simmer. Cover, reduce heat to low and cook, stirring periodically for about 25 minutes until the water has been absorbed. The teff will be done when the water has been absorbed and it’s coming away from the sides.

When the teff is ready, break the chocolate up into smaller squares and on the lowest heat, add to the pan. Stirring continuously, melt the chocolate. Don’t add water, soy milk or anything at this point, don’t change the temperature of the pan or anything else that may cause the chocolate to seize.

When the chocolate has melted, remove the pan from heat. Sweeten to taste if necessary (although not too much — you want a dark chocolate flavour to go with the very ripe, very sweet bananas and the flavour will balance out as the teff cools). Pour/spoon the teff into (2) 5″ tart pans (or similar). Smooth the tops with the back of a spoon. Let cool 20 minutes uncovered. Wrap in plastic wrap and chilled for at least 4 hours to setup.

Cream the bananas. In a small sauce pan, warm them and add the cashew butter. Don’t bring them to a boil, but warm them enough to poach. Slowly and stirring continuously, add the tapioca and arrowroot mixture until thickened. This may take a minute or two. Increase heat if necessary, but both tapioca and arrowroot thicken below boiling.

When the mixture has thickened, remove from heat. Let stand 2 – 3 minute to cool. Add the flax seed and stir to combine. Sweeten to taste if necessary. Let cool another 10 minute on the counter. Cover loosely and chill for at least 1 hour. Cover tightly and chill for another 2 – 3 hours.

When the bananas and the cake have setup, plate and serve. Turn out one layer of the teff. Add about 1 cup filling to the middle layer. Add 1/2 cup blueberries. Turn out the second teff layer. Add the remaining filling over the top. Add the remaining blueberries, slice and enjoy.

Chocolate oat fudge brownie with date caramel, cashew cream frosting

A simple treat with no added sugar, salt or oil, no baking, and just 6 ingredients.


2/3 cup packed soft, dried dates, pitted and chopped
1/2 cup and 1T unsweetened plant milk (I use soy)
2T cashew butter
3T cocoa powder (I used a fairly trade, Dutch process brand)
1 1/4 cup quick rolled oats, separated
1 cup water

Optional: A pinch salt or a tiny pinch red chili with the oats, or a little white miso with the cashew mixture will bring out the other flavours. You can use other nut butters, but cashew is naturally sweet. Add a little mashed banana to the oats for additional sweetener if you like. Quadruple the recipe for a 9″ x 13″ dish.


Let the dates soak in the 1/2 cup plant milk for about 10 minutes while you make the oats. Warm the plant milk if you’re using a less powerful immersion blender.

In a small sauce pan with a lid, toast 1 cup oats on medium heat for 2 – 3 minutes until they are lightly toasted. Add the water, cover and simmer for 5 – 8 minutes (follow the instructions for your oats) until the water has been absorbed.

Remove from heat. Add the cocoa powder. Stir to combine. Add the remaining 1/4 cup oats. Puree until mostly smooth. Set aside to cool.

Add the cashew butter to the dates and plant milk. Puree smooth. Let rest 2 – 3 minutes. Puree again. Add about 2/3 mixture to the oats and stir to combine.

Press the oat mixture into a 3″ x 9″ glass baking dish. Add the remaining 1T plant milk to the cashew mixture and stir to combine.

Frost the pressed oats with remaining cashew mixture (it will be creamy but will thicken as it cools). Chill uncovered for 1 hour. Cover loosely. Chill over night to setup. Cut and serve when ready.

Mocha frozen dessert with salted Earl Grey tea caramel


For the bananas
2 medium frozen bananas (about 1 1/2 cups)
3T soft, dried dates pitted and chopped
A shot espresso (short)
1/2t vanilla extract
1t walnuts, chopped

Optional: 1t maca powder. Use pistachios, peanuts or shelled sunflower seeds in place of the walnuts if you like.

For the caramel
1 Earl Grey tea bag
3T boiling water
3T soft, dried dates, pitted and chopped
A pinch sea salt


For the caramel, steep the tea and the dates for 5 minutes. Squeeze the bag and discard. Puree smooth. Add the sea salt and stir to combine.

For the bananas, make the espresso and steep the dates in it for a few minutes. Puree smooth. Add to the bananas and add the vanilla extract. Add the maca if you’ll be using it. Puree smooth.

Mix 1t banana mixture with the caramel to combine. Spoon out. Add 1-2T caramel and stir to marble if you like. Garnish with remaining caramel and walnuts, and serve.

Dark chocolate, chocolate chip cookie dough nice cream

Simple and satisfying.


For the cookie dough
1 1/2T cashew butter
1T whole wheat flour
2t cocoa powder (I use a fairly traded Dutch process brand)
1 1/2T coconut sugar
A pinch coarse sea salt
1-3t unsweetened plant milk (I use soy)
5g bittersweet chocolate, chipped (I use an organic, fairly traded bar)
Sweetener to taste

For the bananas
2 medium frozen bananas (about 2 cups)
1/2t vanilla extract
Sweetener to taste

Optional: 1t powdered maca root. Trade the wheat flour for an appropriate gluten free flour (e.g., sorghum). The coconut sugar crystals give the right texture, but other sweeteners will work. You can also use a few prepackaged chocolate chips.


Combine the cashew butter, flour, salt, sugar,and cocoa until crumbly. Add the plant milk starting with 2t until a smooth dough forms. If too dry, add plant milk one teaspoon at at time until you have a smooth dough (it shouldn’t require more than 3t). Mix in the chipped chocolate. Set aside.

Blend the bananas with the vanilla until smooth. Sweeten to taste (if necessary) with dates, maple syrup, agave nectar or stevia. Add 1T cookie dough and blend with the bananas for a more consistent flavour; leave them separate for more contrast. Break the cookie dough into 1/2 – 1t sized bites, add to the bananas and stir once or twice to distribute. Spoon out and serve!

Peanut butter, chocolate chip cookies with ginger and molasses

The ginger and molasses add a little flavour nuance to this rich, flaky cookie. This makes about a dozen larger cookies, up to two dozen small ones.


1/2 cup unsweetened, unsalted peanut butter (I use crunchy)
1/3 cup coconut oil
1T cold water
1/4t coarse sea salt
1/2 cup turbinado sugar (or more to taste if you have a sweet tooth)
1t blackstrap molasses
1/2t fresh ginger, grated and minced (or more to taste — I use 1t)
1/2 cup all purpose, unbleached flour
2/3 cup whole wheat flour (I use bread flour)
1/4 cup unsweetened plant milk
25g bittersweet chocolate, chipped (I use a fairly traded, organic brand)

Optional: Use ready-made chocolate chips you prefer. You can make smaller cookies, use pastry flour instead of bread flour, use all whole wheat flour, change the sweetener, trade the coconut oil and water for plant-only margarine, add flax or banana for some additional binder, or make an all peanut butter version, but this will affect the overall chemistry. You may have to change the liquid balance and/or the bake time.


Preheat the oven to 350F. Cream the peanut butter with everything up to and including the ginger. Mix the flours and stir the combination into the peanut butter. Stir in the plant milk. Add the chipped chocolate to the dough, reserving about 1/3 to add to the cookies once pressed.

On a baking sheet lined with parchment paper, add the dough in about 2 tablespoon sizes. Press a little of the remaining chocolate into each cookie. Press each cookie lightly with a fork to crosshatch so that each is no more than 1/2″ high.

Bake on the middle rack for 12-15 minutes, shorter for softer cookies, longer for crunchier cookies, depending on your oven. Be careful not to overbake. Ovens vary; use the colour and texture of the cookie as a guide to bake time (they should be lightly browning at the tips for soft cookies).

Remove from the oven and cool on a wire frame for about 30 – 45 minutes for still warm, soft cookies, or cool for an hour or so, cover, and serve later.