+++ raw, vegan +++

mouth combinations:

spoonful of almond butter - pressed into cacao nibs - with a bite of dehydrated banana

spooful of nut butter - pressed into cacao nibs - with a bite of apple


sushi rolls:

lay out a nori sushi sheet


sprouts / greens


miso dressing / sauerkraut


pumpkin seeds




miso, 1/2-1 lemon, 2 tablespoons tahini, add water to achieve desired thickness

1 avocado, 1 lemon, salt to taste

mustard, apple cider vinegar, olive oil, honey


----- chewy oats -----

thick rolled oats + coconut yoghurt + bites of apple = consistency should be on the chewy oat-y side with the yoghurt acting as more of a glue


+++ cooked +++

Apple Walnut Flax Seed Bread

Adapted from Joy the Baker


Makes 1 9x5 loaf


1 C AP flour

¾ C whole wheat flour

½ C brown sugar

2 Tbsp ground flax seed

2 tsp baking powder

1 tsp baking soda

½ tsp salt

1 tsp ground cinnamon

generous pinch ground nutmeg


2 flax eggs (2 Tbsp ground flax seed + 4 Tbsp water, stir and set aside first for ~5 mins)

2/3 C coconut, almond, soy, or any nut milk

1 Tbsp apple cider vinegar

1 mashed banana

1 tsp vanilla extract


1 C grated apples (~ 1 medium sized apple, large if your banana is small)

½ C coarsely chopped apples (~1/2 medium sized apple)

¾ C coarsely chopped walnuts, divided


sugar (+ cinnamon) for sprinkling, optional


Preheat oven to 350 degrees. Grab a piece of foil, wrap it around the outside of a (9x5) loaf pan, and then carefully place it on the inside of the pan (like a convenience liner!). Coat foil evenly with a bit of oil.


Place all the dry ingredients in one bowl, whisk thoroughly. Put all the wet ingredients together, mix it all together. Pour the wet into the dry and stir until just combined. Add apples and half of the walnuts. Stir a few more times incorporate, but not too much!  Pour into the pan, even the top out, scatter the rest of the walnuts on top and sprinkle a bit of sugar too if you like living on the wild side.


Bake for 50 minutes or so until a toothpick or knife stuck into the center comes out clean. Let cool on a cooling rack. Slice and enjoy!


To send as gifts: wrap it in a little bit of wax paper and tie it with a pretty string. Instant happiness KO. Pow pow in the heart!

kudos to L.W. for this dank recipe -




for a 9' pie tin (~30 in area)pie crust
1 1/2 c unbleached white flour
2/3 c cold butter or vegan spread
(if not using salted butter or spread, add 1/4 tsp salt)
3 Tbsp cold waterPreheat oven to 375 and parbake the crust for 10-15 min (especially for the non-vegan).

non-vegan custard:

4 eggs
1/2 c cream
3/4 c milk
1/4 lb cheese

2-3 tsp sage
1-2 tsp thyme
1/4-1 tsp black pepper

or vegan custard:

2 egg worth of soymilk rehydrated egg replacer
1 lb silken tofu
1/2 cup cashews
1/4 cup nutritional yeast

zest of 1/2 lemon
1/4 tsp asafoetida
2-3 tsp sage
1-2 tsp thyme
1/4-1 tsp black pepper
1/2-1 tsp paprika

12 oz spinach
1 lb mushrooms
1 onion
1 tomato, thinly sliced, to arrange on top.

~10 cloves garlic, whole, sauted well

salt to taste
black pepper to tastethaw spinach and squeeze out water
saute onions and mushrooms, with salt and pepper
blend filling ingredients
put veggies in crusts
pour (or spread) fillings over veggies
arrange tomato slices on top

Sprinkle extra cheese or cashews+salt+nutritional yeast on top

Bake 10 min @ 425 (for the vegan filling), then 25-35 min at 375 (for both)


thank you to Chris for the recipe -

note: This is for one nine inch vegan or regular quiche. Dont make both fillings and expect there to be enough crust unless you double the crust.


~ expression ~