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Table of Contents
Homemade Vegan Mochas.......................................................................................................4
Jalapeno Cornbread Waffles..................................................................................................6
Strawberry Ombre Pancakes...................................................................................................8
Simple Baked Oatmeal.................................................................................................................10
Bowtie Fajita Pasta..................................................................................................................................12
Cranberry Pecan Broccoli Salad.....................................................................................14
No Bake Cookie Bars...............................................................................................................16
Vegan Coconut Rice Pudding................................................................................................18
No-Churn Root Beer Float Ice Cream.................................................................20
Banana Peanut Butter Cup Popsicles.....................................................................22
Nutritional Information: Yields 2 drinks. Depending
on the milk you use, one mocha contains around
50 calories, 2 g fat, 1.4 g saturated fat, 2.7 g
carbohydrates, 2.1 g sugar, 0.3 g protein
serves 2 | vegan friendly
Ingredients:
VEGAN CHOCOLATE SAUCE
1 can full fat coconut milk
6-8 Tbsp sugar (or sub non-bitter stevia)
pinch salt (optional)
1/2 cup cocoa powder
1 tsp vanilla extract
MOCHA
4 shots espresso or 1/2 cup bold coffee
1/2 cup milk of your choice (coconut or soy
would be preferable)
Instructions:
1. In a saucepan over medium heat, combine the
coconut milk, sugar and cocoa powder and
whisk until no lumps remain (about 3 minutes).
2. Add pinch of salt and vanilla and stir once
more, then remove from heat. Transfer to a
heat-safe container or bowl to cool, then move
to a mason jar or air-tight container and store
in fridge. Should last for several weeks.
3. To make mocha, drizzle two glasses with
chocolate sauce (optional) and then place in
freezer to chill. In the meantime, brew coffee or
espresso.
4. Place 2 tablespoons of vegan chocolate sauce
sauce into glass, then add espresso and stir.
5. Top it off with ice cubes and your milk of
choice, and enjoy.
Homemade Vegan Mochas
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Nutritional Information: Yields 5 waffles. Per waffle:
101 calories, 4.5 g fat, 2.4 g saturated fat, 113 mg
sodium, 12.1 g carbohydrates, 3.4 grams sugar,
3.4 grams protein
Makes 5 waffles
Ingredients:
1 cup jiffy mix
1/4 cup flour
1 Tbsp butter melted
1/2 cup plus 2 Tbsp milk
1 egg
1/2 jalapeno, deseeded and diced
optional add-ins: cheddar, habanero
Instructions:
1. Mix dry ingredients together in a large bowl
and begin preheating waffle iron.
2. In a separate bowl, mix milk and egg and add
to dry ingredients. Then add melted butter and
stir until just combined.
3. Add jalapeno and stir again until just com-
bined, then let rest for 5 minutes. The batter will
be slightly thick, but add more milk if you prefer
it a bit thinner.
4. When waffle iron is ready, spray with non-
stick cooking spray and scoop about 1/3 cup
batter onto the griddle. Close lid and remove
when fully cooked - will be golden brown on
top and bottom.
5. Serve immediately, preferably with butter and
honey.
Jalapeno Cornbread Waes
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Nutritional Information: Makes 8 pancakes; per
2 pancake serving: 215 calories, 6.7 g fat, 32 mg
sodium, 33 g carbohydrates, 1.4 g fiber, 7.8 g
sugar, 5.3 g protein
Makes 8-10 pancakes | vegan friendly
Ingredients:
1 cup flour*
1 Tbsp baking powder
1.5 Tbsp sugar (or sub non-bitter stevia)
1 cup light vanilla soy milk
1.5 Tbsp canola oil
4 strawberries, plus more for topping
red food coloring (optional)
Instructions:
1. Turn griddle to medium heat. Combine dry
ingredients in a large bowl.
2. Add milk and oil to the dry and stir until just
combined.
3. Pour batter into 4 separate bowls and grate
one strawberry into each using a microplane
or fine grater. Then add red food coloring to
3 of the bowls: 4 drops to the darkest, 2 to
the second darkest, 1 to the third darkest, and
none to the brightest.
4. Stir until just combined and no large lumps
remain. Then spray griddle with nonstick and
scoop out two pancakes worth of batter from
each bowl (about 1/4 cup).
5. Flip when bubbles appear on top and the
edges appear dry. Then cook for 1-2 minutes
more.
6. Stack from lightest to darkest (or vice versa),
and serve with vegan butter, maple syrup,
sliced bananas, strawberries, or sprinkles. Or
for a non-vegan version, use real butter and
honey or maple syrup.
Strawberry Ombre Pancakes
Note* I used cup all purpose flour and cup whole
wheat flour, but use whatever combination you prefer.
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Nutritional Information: Yields 12 squares; per
square: 71 calories, 3.1 g fat, 10 mg sodium, 9.6 g
carbohydrates, 1.3 g fiber, 4 g sugar, 2 g protein
Makes 10-12 squares | vegan, gluten-free optional
Ingredients:
1 cup + 2 Tbsp rolled oats (GF for glu-
ten-friendly)
1 cup milk (I used 2 %, use non-dairy for vegan)
pinch salt
1/3 cup pecans, chopped
1 Tbsp flaxseed
1 banana, sliced (optional)
3 Tbsp brown sugar
Instructions:
1. Preheat oven to 375 degrees. Combine dry
ingredients in a large bowl using a whisk.
2. Add milk and stir, and let rest for 10 minutes.
3. Pour oatmeal into a lightly greased 9x9 glass
pan.
4. Slice banana on top, placing them far enough
apart to make 12 squares. Alternatively, add
the banana after baking for a fresher taste.
5. Bake for 35-40 minutes, let rest for a couple
minutes, then slice and serve.
Simple Baked Oatmeal
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Nutritional Information: Makes 4 servings; per
serving: 328 calories, 12 g fat, 1.5 g saturated fat,
48 mg sodium, 50 g carbohydrates, 3.6 g fiber,
3.5 grams sugar, 8.3 g protein
Makes 4 servings | vegan friendly
Ingredients:
1/2 box bowtie pasta
1/4 cup red onion, sliced
3/4 red bell pepper, sliced
1 cob corn, removed from cob (1 cup)
3-4 Tbsp olive oil
Salt & Pepper
1/2 tsp chili powder
Instructions:
1. Boil pasta water and warm a large skillet over
medium heat.
2. Slice veggies into medium-sized pieces, then
add 1 Tbsp olive oil to the skillet and add on-
ions first, then peppers, then corn and season
with salt and pepper. Stir occassionally.
3. Drain pasta and add to veggies. Drizzle in 2-3
tablespoons of olive oil, season with more salt
and pepper and add chili powder.
4. Plate and serve as is or, or add desired top-
pings, such as fresh lime juice, cilantro, black
beans, chicken, sour cream, hot sauce or salsa.
Bowtie Fajita Pasta
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Nutritional Information: Yields 1 bowl. 568 calo-
ries, 38 g fat, 3 g saturated fat, 58 mg sodium,
54 g carbohydrates, 7 g fiber, 42 g sugar, 10 g
protein
Serves 1
Ingredients:
1 1/2 cups broccoli, chopped
2 Tbsp dried cranberries
1 Tbsp bleu cheese
1/4 cup pecans
3 Tbsp sugar
1 Tbsp olive oil
Salt & Pepper
Instructions:
1. Chop up broccoli into bite sized pieces and
place a skillet over medium heat.
2. Once heated, add olive oil and broccoli and
season lightly with salt and pepper. Depend-
ing on how crunchy you prefer your vegeta-
bles, saute lightly for 1-2 minutes, or cover and
cook longer for up to 4 minutes.
3. Meanwhile, heat another skillet over medi-
um to medium-high heat, and once hot, add
pecans with 3 Tbsp sugar and stir rapidly to
evenly coat the pecans. After a minute or two,
remove them from the heat and set aside.
4. Remove broccoli from skillet and place in serv-
ing bowl. Top with cranberries, pecans and
bleu cheese.
Cranberry Pecan Broccoli Salad
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Nutritional Information: Makes 8 bars; per bar:
175 calories, 7 g fat, 3.2 g saturated fat, 28 mg
sodium, 26.8 g carbohydrates, 2.9 g fiber, 19 g
sugar, 2.5 g protein
Yields 8 bars | vegan friendly, gluten-free optional
Ingredients:
18 medjool dates
3 Tbsp natural salted peanut butter
1/2 cup dark chocolate chips (non-dairy for
vegan)
1/2 cup rolled oats (GF for gluten-friendly)
Instructions:
1. Pulse dates in a food processor until theyre in
small pieces; about 12 pulses.
2. Add oats, chocolate chips and peanut butter
and pulse or mix until combined. You want
there to be consistently small pieces but not
overly processed.
3. Pour into a 9x9 or larger pan and press down
until uniformly flat.
4. Pop in freezer for 15 minutes to set, then re-
move and cut into 8 bars. Will keep fresh in an
air-tight bag or container for up to a week.
No Bake Cookie Bars
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Nutritional Information: Yields 4-5 servings. With-
out toppings, one bowl contains approximately
343 calories, 18 g fat, 15 g saturated fat, 42 g
carbohydrates, 2.2 g fiber, 26.2 g sugar, 5.6 g
protein
Serves 4-5 | vegan friendly
Ingredients:
1/2 cup short grain brown rice
1 can full fat coconut milk (or light)
1 1/2 cups milk (I used vanilla soy and almond)
1/2 cup sugar (or sub non-bitter stevia)
Instructions:
1. Combine all ingredients in crockpot and put on
high for 4 hours covered, stirring occasionally.
2. Once the mixture is thick and creamy and has
absorbed most of the liquid, place in serving
bowls and top with desired toppings. I chose
banana, strawberry and cashews, which was
quite delicious.
Vegan Coconut Rice Pudding
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Nutritional Information: Makes one half gallon or
20 scoops. Per large scoop: 175 calories, 7.3 g
fat, 3.2 g saturated fat, 28 mg sodium, 26 g car-
bohydrates, 2.9 g fiber, 19 g sugar, 2.8 g protein
Yields about 1 half gallon
Ingredients:
2 cups heavy whipping cream
1 can sweetened condensed milk
2 + 1/4 cup root beer (or sub root beer ex-
tract)*
Instructions:
1. Pour 2 cups root beer in a freezer-safe con-
tainer and place in freezer to get slushy.
2. Whip cream until soft peaks form.
3. In a separate bowl, combine condensed milk
and 1/4 cup root beer and stir.
4. Add root beer/condensed milk mixture to
whipped cream and stir gently until well con-
bimed.
5. Pour into a freezer-safe container and top with
saran wrap.
6. At about the 2 hour point, add the slushy root
beer to the par-frozen ice cream. Re-cover
with saran wrap and freeze for at least 6-8
hours or overnight.
No-Churn Root Beer Float Ice Cream
Note:
* Sub 1-2 teaspoons root beer extract for all of the root
beer for a creamier texture. Using real root beer will give it
a slightly icier texture in places.
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Nutritional Information: Makes 14 popsicles; per
popsicle: 81 calories, 4.6 g fat, 1.7 g saturated fat,
12 mg sodium, 12.4 g carbohydrates, 1.3 g fiber,
8.5 g sugar, 1 g protein
Makes about 14 popsicles | vegan friendly
Ingredients:
3-4 just ripe bananas, sliced and frozen
2 Tbsp milk (I used 2%, use non-dairy for veg-
an)
2 Tbsp natural salted peanut butter
1/2 teaspoon vanilla extract
1/2 cup semisweet chocolate chips (non-dairy
for vegan)
Instructions:
1. Blend bananas with milk in food processor until creamy
(about 5 minutes). Scrape down sides as needed.
2. Drizzle in vanilla extract and peanut butter and mix
again just slightly.
3. Pour into popsicle molds using a freezer bag with the
corner cut out and insert sticks.
4. Freeze for 8 hours or overnight.
5. Melt chocolate chips over double boiler, or heat in
microwave in 15-20 second increments, being careful
not to overheat.
6. Spoon melted chocolate into a heat-safe squeezable
container (like one for candy) or use a spoon for driz-
zling the chocolate over the pops.
7. Remove banana pops from freezer and lay flat on a
cooling rack placed over a cookie sheet.
8. Make sure the pops are far enough apart to get
individually drizzled or the chocolate will stick them
all together and they wont come apart. Use all of the
chocolate, or just enough for a slight coating. Alterna-
tively, melt more chocolate and dip the entire pops in
for more of a magic shell.
9. Pop back in the freezer for just a few more minutes
and serve chilled. Will stay in freezer in air-tight con-
tainer for up to a week.
Banana Peanut Butter Cup Popsicles
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