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Pumpkin Spice Granola

BT Toronto | posted Thursday, Nov 23rd, 2017

Pumpkin Spice Granola (Gluten-Free, Dairy-Free, Vegan)



3 cups old-fashioned oats*

1 cup chopped nuts (almonds, pecans, walnuts, pistachios or a combination)

1 cup large-flake unsweetened coconut

½ cup pumpkin seeds

¼ cup whole flaxseeds

½ cup pure maple syrup

½ cup canned pure pumpkin (not pumpkin pie filling)

¼ cup coconut oil or butter

3 tbsp coconut sugar or brown sugar

1 tbsp pumpkin pie spice

1 tsp ground cinnamon

1 tsp vanilla

¼ tsp sea salt

¾ cup dried cranberries



* Old-fashioned oats are sometimes called large-flake oats.

Preheat oven to 325°F. Line a large sheet pan with parchment paper and set aside. (Or use two smaller pans.)

In a large bowl, combine oats, nuts, coconut, pumpkin seeds and flaxseeds (do not add cranberries). Mix well.

In a medium pot, combine maple syrup, pumpkin, coconut oil, sugar, spices, vanilla and salt. Cook and stir over medium heat until coconut oil is melted and sugar is dissolved. Pour maple-pumpkin mixture over oat mixture. Mix well, until no dry oats remain. This may take a minute or two of stirring.

Transfer wet granola mixture to prepared pan and spread as thinly and evenly as possible. Bake for 30 to 35 minutes, carefully removing pan from oven and stirring granola every 10 minutes. This will ensure even baking. Cook until granola looks “toasty” and golden, but not brown.

Remove pan from oven and let granola cool completely. Add cranberries and store in an airtight container for 1 week. (I keep my granola in the fridge to prolong its freshness.)


Makes about 7 cups granola

Per serving (1/3 cup): 194 calories, 10 g total fat (4 g saturated fat), 4 g protein, 22 g carbohydrate (3.3 g fibre, 10 g sugar), 6 mg cholesterol, 16 mg sodium


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Raw pad Thai

BT Toronto | posted Monday, Sep 28th, 2015


Raw Pad Thai

Toss and serve below ingredients.

  • 4-5 cups shredded zucchini
  • 2-3 cups of shredded carrots
  • 1 cup shredded red cabbage
  • 1 sliced red bell pepper
  • 1-2 cups of sliced mushrooms
  • 1 cup bean sprouts
  • Half a cup chopped cilantro
  • 1 cup of sliced scallions or green onion
  • Thumb of ginger grated
  • Juice of one lime
  • 1/4 cup of crushed pistachios as a topping
  • Fresh mint
  • Optional: Jalepeño

Sesame Ginger Dressing:

  • 3/4 cup raw, unhulled sesame seeds
  • 1/2 cup fresh apple juice
  • 1/3 cup orange juice
  • 1/4 cup crushed pistacchios
  • 1/4 cup tamarind sauce
  • 1 thumb fresh ginger grated
  • 1 freshly squeezed


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Quinoa rolls with avocado, hearts of palm

BT Toronto | posted Thursday, Jul 17th, 2014


Quinoa rolls with avocado, hearts of palm


Rice Flour Batter

  • 180 ml cold water
  • 250 ml rice flour
  • 25 g cornstarch
  • ½ tbsp. garlic brunoise
  • ½ tbsp. thai chili brunoise
  • ½ tbsp. coriander sliced
  • ½ tbsp. fresh ginger chopped
  • 1 tbsp. brunoise green onion

Avocado and hearts of palm

  • 2 avocadoes cut in 16 pieces
  • 8 heart of palm cut in halves
  • 1 head of frisee cut
  • ½ cucumbers sliced
  • ½ cup lemon dressing


  • 1 avocado
  • ½ Spanish onion brunoise
  • 1/4 brunch of coriander
  • 1 thai chili
  • 3 limes-juiced

Quinoa rolls

  • 8 rice paper
  • 2 cups quinoa
  • 1 tbsp chopped parsley
  • 4 tbsp lemon dressing
  • 1 tsp lemon confit


  1. Mix water, corn starch and rice flour, add all other ingredients.
  2. Dip Avocado and Heart of palm in batter and fry for 45 seconds.
  3. Mix all ingredients together for guacamole, add salt and pepper to taste.
  4. For quinoa rolls, mix lemon dressing, parsley and lemon confit.
  5. Add quinoa to boiled water and put over for 13 mins.
  6. Strain the water and add lemon dressing, parsley, lemon confit mix.
  7. Roll in the rice paper.
  8. To arrange plate, put sliced cucumber, quinoa rolls and guacamole.

Courtesy Executive Chef J.P. Challet, The Living Room at Windsor Arms

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Indian slaw

BT Toronto | posted Wednesday, May 28th, 2014


Unless your mama is from western India, chances are this is not your mother’s mayo-smothered, garlic powder-ridden coleslaw.  Nutty, tart, with a citrus burst, these crunchy shreds of cabbage pack just the right amount of heat from the fairly benign Serrano chiles.  Serve it, as is, for a salad course, or as an accompaniment to your traditional picnic fare.

Indian slaw

Makes 6 cups


  • 1/2 small head of cabbage (about 1 pound) or 1 bag (14 ounces) coleslaw mix
  • 1 to 2 fresh green Serrano chiles, stems discarded
  • 1/4 cup dry-roasted peanuts
  • 1/4 cup dry unsweetened coconut shreds (see tips)
  • 1/4 cup finely chopped fresh cilantro leaves and tender stems
  • 1 1/2 teaspoons coarse kosher or sea salt
  • Juice from 1 medium-size lime
  • 2 tablespoons canola oil
  • 1 teaspoon black or yellow mustard seeds
  • 1/4 teaspoon ground turmeric


  1. Remove the tough rib from the lower center of the halved cabbage by slicing it through, ending up with a v-shaped opening at the base.  Cut the cabbage in half lengthwise.  Slice it into shreds, as thin as you can.  Dump them into a large bowl.  If using the pre-shredded coleslaw blend (which usually has a few shreds of carrots and purple cabbage in it for color), empty the bag’s contents into a large bowl.
  2. Slice the chiles lengthwise and then cut them into thin slices, crosswise, ending up with half-moons of chiles that still have the rib and seeds within.  Do not discard the seeds.  Add this to the cabbage.
  3. Empty the peanuts into a spice grinder (like a coffee grinder), food processor’s bowl, or mini chopper and pulse the nuts to a consistency of coarse bread crumbs.  Letting the machine run incessantly may yield a gummy product that you know more commonly as peanut butter.  Tip the contents of the grinder over the cabbage.  Add the coconut, cilantro, salt, and lime juice.
  4. Heat the oil in a small skillet over medium-high heat.  Once the oil appears to shimmer, add the mustard seeds, cover the pan, and cook until the seeds have stopped popping (not unlike popcorn), about 30 seconds.  Remove the pan from the heat and sprinkle in the turmeric which instantly bathes the oil with its yellow hue, the heat just right in cooking the spice without burning it.  Pour this popcorn-smelling mélange over the cabbage.  I often grab some of the cabbage from the bowl and add it to the skillet, wiping it clean with the shreds to make sure I get every last bit of spice and oil.  Thoroughly combine the contents in the large bowl (tongs, spoons, or my favorite – clean hand) to ensure every shred is evenly coated with everything.  Serve either at room temperature (my preference) or chilled.

Courtesy Raghvan Iyer, www.raghavaniyer.com

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Raw Reset: Start your day with raw food

BT Toronto | posted Wednesday, Jan 8th, 2014

Almond milk


  • 1 C Almonds, soaked at least 6 hours
  • 4 C water
  • 2 dates
  • 2 t vanilla


Drain almonds from soaking water. Add to blender with water, dates and vanilla. Process for 2 minutes. Strain through nutmilk bag. You can save the remaining pulp, dehydrate it and use it as flour for other recipes. ALTERNATIVE: 4 Cups water & 2 T raw nut butter

Chia seed pudding for one


  • 1 cup fresh almond milk or coconut milk
  • 3 tbsp chia seeds
  • 1 banana mashed (keep 3 slices for garnish)
  • 1 tsp vanilla
  • pinch salt


Combine all ingredients in a large bowl and mix well. Let sit for at least 30 minutes to an hour and then mix again. Serve in a glass dish with sliced banana and sprinkle with cinnamon. Serve with a side on tropical fruit.

Green powder smoothie for one


  • ½ cup coconut water
  • 2-3 Frozen Bananas (very frozen) chopped up
  • ½ cup another frozen tropical fruit (mango, peaches, pineapple or berries)
  • 5 leaves of kale or lettuce
  • 2 Tbsp fresh cilantro (4-5 sprigs)
  • 1 Tbsp maca
  • 1 tsp bee pollen
  • 1 tsp spirulina

Raw oatmeal


  • ½ C raw oats
  • ½ C almond or coconut milk
  • ¼ raisins
  • 1 apple, shredded
  • 1 banana mashed

*Coconut flakes to garnish


  1. Mash banana well in bowl
  2. Add in remaining ingredients, stirring well. Let sit and garnish with coconut before serving.

Courtesy Meghan Pearson, www.meghanpearson.cawww.haciendadelsolcr.com

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Mini chocolate banana flax cakes

BT Toronto | posted Monday, Oct 7th, 2013


These cakes are soft and dense and have a wonderful rich, dark chocolate flavor, with none of the hidden ingredients or unhealthy fats of traditional desserts.

Mini chocolate banana flax cakes

Makes 6 small cakes


  • One 1⁄2-cup (125 mL) ramekin, lined with plastic wrap
  • 1 1⁄2 cups chopped bananas
  • 1⁄2 cup raw agave nectar
  • 2⁄3 cup raw cacao powder
  • Dash raw vanilla extract
  • 1 3⁄4 cups ground flax seeds


  1. In a food processor fitted with the metal blade, combine bananas, agave nectar, cacao powder and vanilla. Process until smooth, stopping motor to scrape down sides of work bowl as necessary. Transfer to a bowl.
  2. Add ground flax seeds and mix well. Cover and set aside for 10 minutes to allow seeds to absorb the liquid and swell.
  3. Using a 1⁄2-cup (125 mL) measure, scoop mixture into prepared ramekin and, using your fingers, gently press to distribute evenly. Turn ramekin over onto a serving plate and tap on the bottom to release cake. Repeat until all of the mixture has been used. Serve immediately or cover and refrigerate for up to 3 days.

Courtesy Robert Rose Inc., www.robertrose.ca 

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Angel hair beets and greens

BT Toronto | posted Monday, Oct 7th, 2013


This is a simple way to enjoy a delicious raw pasta dish, using fresh beets.

Angel hair beets and greens

Makes 2 servings


  • Mandoline
  • 1⁄4 cup cold-pressed (extra virgin)
  • olive oil, divided
  • 1⁄4 cup freshly squeezed lemon juice
  • 1 tsp fine sea salt, divided
  • 1⁄4 cup raw shelled hemp seeds
  • 3 tbsp filtered water
  • 3 tbsp nutritional yeast
  • 2 medium beets, greens attached


  1. In a blender, combine 2 tbsp (30 mL) olive oil, 2 tbsp (30 mL) lemon juice, 1⁄2 tsp (2 mL) salt, hemp seeds, water and nutritional yeast. Blend at high speed until smooth. Cover and set aside.
  2. Remove greens from beets, cutting off and discarding stems. Set leaves aside. Using a vegetable peeler, peel beets. Using mandoline, slice beets approximately 1⁄8 inch (3 mm) thick. Stack slices on top of each other and, using a sharp chef’s knife, cut into strips approximately 1⁄8 inch (3 mm) wide. Place in a bowl, cover and set aside.
  3. On cutting board, roll up beet greens to form cylindrical shapes. Using a sharp chef’s knife, cut cylinders into strips approximately 1⁄8 inch (3 mm) thick.
  4. In a bowl, combine greens, beets and remaining olive oil, lemon juice and salt. Toss until well combined. Cover and set aside for 5 minutes, until softened.
  5. Toss hemp seed sauce with beet mixture. Serve immediately or cover and refrigerate for up to 2 days.

Courtesy Robert Rose Inc., www.robertrose.ca 

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Beet salsa

BT Toronto | posted Thursday, Sep 26th, 2013


Beet salsa

Serves 4-6


  • 3 beets, peeled & chopped into small cubes from Cook Once
  • 1 whole Jalapeno pepper, seeded & finely chopped
  • 1/2 whole red onion, chopped
  • 1/2 cups fresh cilantro, chopped
  • 2-1/2 tblsps lime juice
  • 2 tsps honey
  • 1/2 tsp salt


  1. Place beets into a large bowl and add jalapeno pepper, red onion, and cilantro.
  2. In a small bowl, whisk together lime juice, honey and salt.
  3. Add liquid mixture to beet mixture and fold to combine.
  4. Refrigerate for 30 minutes prior to serving.

Courtesy Marlene MacPherson, www.rogerstv.com/marlenesharvest

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