INGREDIENTS

• 1 cup gluten-free all-purpose flour
• 1 tablespoon ground flaxseed (flax meal)
• 2 teaspoons baking powder
• 2 teaspoons ground cinnamon
• ¼ teaspoon salt
• 2 tablespoons maple syrup
• 1 teaspoon vanilla
• ¼ cup unsweetened applesauce
• 1 cup coconut milk (or other nondairy substitute)

INSTRUCTIONS

1. Grease a griddle, and preheat over medium heat. (Or you can use a pan on your stovetop.)
2. In a medium mixing bowl, sift together the flour, flax meal, baking powder, cinnamon, and salt.
3. In a separate bowl, combine the maple syrup, vanilla, applesauce, and coconut milk. Slowly mix half of the liquid into the dry ingredients, stirring continuously, and the rest ¼ cup at a time to avoid a runny batter. Mix until you get the lumps out of the batter.
4. On your griddle, begin to cook the pancakes, using about ¼ cup of the batter for each one.
5. Cook for 1 to 2 minutes, until they start to bubble around the edges and flip. Cook for another 1 to 2 minutes. Remove from the griddle, and serve.

* this recipe was modified from the original recipe located on website: http://www.momables.com

This Recipe is originally from Minimlist Baker.

​What you will need:

Ingredients

SCRAMBLE

• 8 ounces extra firm tofu
• Olive oil
• 1/4 red onion, thinly sliced
• 1/2 red pepper, thinly sliced
• 2 cups kale, loosely chopped

SAUCE

• 1/2 tsp sea salt
• 1/2 tsp garlic powder
• 1/2 tsp cumin powder
• 1/4 tsp chili powder
• 1/4 tsp turmeric (optional)

FOR SERVING

• Salsa
• Cilantro
• Hot Sauce
• Breakfast potatoes, toast, and/or fruit

Instructions

1. Pat tofu dry and roll in a clean, absorbent towel with something heavy on top, such as a cast iron skillet, for 15 minutes.
2. While tofu is draining, prepare sauce by adding dry spices to a small bowl and adding enough water to make a pourable sauce. Set aside.
3. Prep veggies and warm a large skillet over medium heat. Once hot, add 1-2 Tbsp olive oil and the onion and red pepper. Season with a pinch each salt and pepper and stir. Cook until softened - about 5 minutes.
4. Add kale, season with a bit more salt and pepper, and cover to steam for 2 minutes.
5. In the meantime, unwrap tofu and use a fork to crumble into bite-sized pieces.
6. Use a spatula to move the veggies to one side of the pan and add tofu. Sauté for 2 minutes, then add sauce, pouring it mostly over the tofu and a little over the veggies. Stir immediately, evenly distributing the sauce. Cook for another 5-7 minutes until tofu is slightly browned.
7. Serve immediately with the breakfast potatoes, toast or fruit. I like to add more flavor with salsa, hot sauce and/or fresh cilantro. Serves 2.

Recipe From: Forksoverknives.com

Instructions:
Place cut potatoes on a cookie sheet lined with parchment paper or a silicone baking mat.
Bake at 400º F for 15 minutes.
Take out and flip the fries over and bake for another 15 minutes, or until they are golden brown and puffed up.
Serve immediately with ketchup, mayo or whatever your heart desires ( Vegan of Course).
​
Notes: Add some flavor by placing the cut potatoes into a plastic bag with ½ teaspoon garlic powder (or dried herb/spice of your choice) and shaking to coat the potatoes before baking.

Yogurty's is Vegan friendly! They serve soft serve Coconut Ice-cream that is delicious! It is also Gluten-free. It's so amazing to see big franchises like Yogurty's sell Vegan options, not only for Vegans, but to raise awareness of Veganism and open other peoples minds to try it out and realize eating a Vegan diet is easy and delicious! 

Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas). Beets also contain the B vitamin folate, which helps reduce the risk of birth defects.
​
Although beets have the highest sugar content of all vegetables, most people can safely eat beet roots a few times a week (and their greens in unlimited quantities), enjoying not only their sweet, earthy flavor but also their powerhouse nutrients that may improve your health in the following ways.

1.Lower Your Blood Pressure
Drinking beet juice may help to lower blood pressure in a matter of hours. One study found that drinking one glass of beet juice lowered systolic blood pressure by an average of 4-5 points.3
The benefit likely comes from the naturally occurring nitrates in beets, which are converted into nitric oxide in your body. Nitric oxide, in turn, helps to relax and dilate your blood vessels, improving blood flow and lowering blood pressure.
2.Boost Your Stamina
If you need a boost to make it through your next workout, beet juice may again prove valuable. Those who drank beet juice prior to exercise were able to exercise for up to 16 percent longer.4 The benefit is thought to also be related to nitrates turning into nitric oxide, which may reduce the oxygen cost of low-intensity exercise as well as enhance tolerance to high-intensity exercise.
3.Fight Inflammation
Beets are a unique source of betaine, a nutrient that helps protects cells, proteins, and enzymes from environmental stress. It's also known to help fight inflammation, protect internal organs, improve vascular risk factors, enhance performance, and likely help prevent numerous chronic diseases.5 As reported by the World's Healthiest Foods:6
"[Betaine's]… presence in our diet has been associated with lower levels of several inflammatory markers, including C reactive protein, interleukin-6, and tumor necrosis factor alpha. As a group, the anti-inflammatory molecules found in beets may eventually be shown to provide cardiovascular benefits in large-scale human studies, as well as anti-inflammatory benefits for other body systems."
4.Anti-Cancer Properties
The powerful phytonutrients that give beets their deep crimson color may help to ward off cancer. Research has shown that beetroot extract reduced multi-organ tumor formations in various animal models when administered in drinking water, for instance, while beetroot extract is also being studied for use in treating human pancreatic, breast, and prostate cancers.7
5.Rich in Valuable Nutrients and Fiber
Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas). Beets also contain the B vitamin folate, which helps reduce the risk of birth defects.
6.Detoxification Support
The betalin pigments in beets support your body's Phase 2 detoxification process, which is when broken down toxins are bound to other molecules so they can be excreted from your body. Traditionally, beets are valued for their support in detoxification and helping to purify your blood and your liver.

(Mercola, D. (2014, January 25). Six Amazing Health Benefits of Eating Beets. Retrieved January 02, 2017, from http://articles.mercola.com/sites/articles/archive/2014/01/25/beets-health-benefits.aspx)

If there is one thing I want to get across to the general public- it is that a vegan lifestyle and plant-based diet is not restictive. It is full of abundant options that will make you feel alive and well nourished, as well as extremely satisfied and not left hungry after meals. If done properly, the transition can be overwhelming with the options and you are left feeling completely left in awe with how much you can actually eat and not gain excess unhealthy weight! 

A very important thing to make sure you pay attention to is the amount of healthy carbs you consume. Carbs are the bodys fuel to work/run/jump/walk/LIVE! Without carbs, you are going to feel hungry often and uncomfortable with the transition to a plant based diet. When people deprive themselves of carbohyrates, our bodies go into starvation mode and seek fatty foods to hold us over! 

Do not fall victim to this cycle. One thing new vegans tend to do is reach for the prepackaged foods that are vegan and this is not going to give you the energy and lifestyle that you are seeking. 

Take the time- plan rich meals with plenty of carbs to satisfy your hunger! Listen to your body and stay well hydrated. I will be diving into this more in depth in the near future, but for now please just browse through the meals that I have posted and see that I do not limit my carb intake. That being said- we all have to earn our carbs- being active and maintaining a healthy lifestyle is clearly important no matter what food you are using to fuel your body. :)

One of my favorite times during the week is Saturday morning and my morning run to a new cafe. I try to find a new coffee spot (or two or three) every weekend. I love coffee and I am always seeking the perfect cup. Rooster Cafe has Vegan baked goods, but they could not guarantee that their kitchen wasn't contaminated with gluten, so I decided to not risk it. I opted for a packaged date bar that has lots of protein and fibre and kept me satisfied until my next meal. 

Check out Rooster Cafe, I enjoyed this cup with a beautiful view of Riverdale Park and the CN Tower in the distance. Location: ​479 Broadview Ave, Toronto, ON M4K 2N4