PBOFA MUFFINS 1 DZ

• 2 cups oat flour

• 1 tsp baking powder

• 1 tsp baking soda

• 1/2 teaspoon salt

• 1 tbs vanilla

• 1 cup applesauce

• 1/2 cup almond milk

• 1/2 lemon Juice

• 1/2 cup Maple syrup

• 1 to 1-1/2 cups Fruit FILLER

• TOP WITH Cinnamon and drops of maple syrup

PLANT-BASED OIL FREE RECIPES

APPLE & RAISIN

RASBERRY & DATE

BLUEBERRY

PBOFA Cauliflower Rice SOUP

• 1 CUP CELERY

• 1 ONION

• 3 CLOVES GARLIC

• 1 TSP THYME

• 1 TSP OREGANO

• 2 CUP CARROTS

• 4 CUP CAULIFLOWER

• 5 CUPS VEG BROTH

• 1/2 CUP NUTRITIONAL YEAST

• 1 1/2 COOKED RICE

• 1 TSP SALT

• 2 TSP LEMON JUICE

1. Cook Rice

2. Sauté Veggies in soup pot: Onions, Garlic, Celery

3. Add Herbs

4. Simmer Soup: Add Cauliflower & Carrots & Veg Broth 20 min

5. Add Nutritional Yeast

6. Blend 1/3 of Soup with blender

7. Add Cooked Rice

8. Add Lemon Last

Chocolate & Raspberry

PBOFA Broccoli ALFREADO

PBOFA SUNFLOWER Seed DRESSING

ABC JUICE (Apple, BEETS, CARROT)

• 1 GREEN APPLE

• 2 LARGE CARROTS

• 3 BEETS

  • Makes 16oz

• 1 Cup Sunflower seeds (Soaked 30 min)

• 2 CUP WATER

• 1 TBS ONION POWDER

• 1 TBS GARLIC POWDER

• 1 TSP SEA SALT

• 2 TBS DILL

• 2 TBS MAPLE SYRUP

• 1 JUICED LEMON

1. Boil 1 Cup Sunflower seeds let set 30min

2. In a blender add all ingredients but the seeds

3. Add RINSED SOAKED seeds

4. Blend on high speed for 1-2 min till creamy

• Makes 32oz

1lbs (~500g) pasta (1 PACK)

2 broccoli head cut into florets

Sauce

• 1 cup water 1/2 cup Sunflower Seeds (Soaked)

• 1/2 cup white beans (Rinsed)

• 2 tbs Oregano

• 2 tbs nutritional yeast

• 1 lemon Juiced (Med)

• 1 tbs Sea Salt

• 1 tbs Onion powder

Instructions

1. Start soaking the SUNFLOWER SEEDS in hot water.

2. In a large pot, boil water to cook PASTA and BROCCOLI (last 3-4 Min).

3. Prepare the cream sauce in blender.

4. Sieve the PASTA and BROCCOLI and pour back into the pot.

5. Add the sauce and stir so that the noodles are completely covered with the sauce.

PBOFA Peanut Butter Cookies

• 2 cups almond flour

• 1 cup peanut butter

• 1/2 cup maple syrup

  Instructions

1. Mix almond flour peanut butter, and maple syrup into dough.

2. Roll into cookie size balls

3. coat in granulated maple syrup

4. press into cookie with folk

5. Bake at 375°F for 10 minutes until golden brown.

PBOFA Bean Chili

Ingredients:

• 1 cup black beans, cooked and drained

• 1 cup white beans, cooked and drained

• 1 cup corn kernels

• 1 onion, diced

• 2 cloves garlic, minced

• 2 tsp chili powder

• 1 tsp cumin

• 1/2 tsp paprika

• 1/2 tsp oregano

• 1/4 tsp cayenne pepper (adjust to taste)

• 3 cups vegetable broth

• Salt and pepper to taste

• Chopped fresh cilantro for garnish

1. Put all ingredients into one pot.

2. Bring to Boil and reduce

3. Simmer 40 minutes

Instructions

1. Preheat oven to 350°F.

2. Mix dry ingredients in bowl.

3. Combine applesauce, almond milk, vanilla, lemon, and syrup;

4. let sit for 20 min.

5. Fold Berries into batter

6. fill muffin cups.

7. Bake for 30 min or until done

CORN BREAD

• 1 cup cornmeal

• 1/2 cup almond flour

• 1 tbs baking powder

• 1/2 tsp salt

• 2 tbs applesauce

• 1 tbs maple syrup or agave nectar

• 1 cup almond milk

Instructions

1. In A Bowl add dry ingredients and mix

2. In another bowl, combine the applesauce, maple syrup, non-dairy milk, Let this mixture sit for a couple of minutes to curdle.

3. Pour the wet mixture into the dry mixture and stir until just combined. Be careful not to over-mix.

4. Pour the batter into the baking pan

5. Bake 20-25 minutes, or until a toothpick inserted into the center comes out clean and the top is lightly golden.

6. Once done, remove from the oven and let it cool in the pan for a few minutes before transferring to a wire rack to cool completely.

Minestrone Soup

• 1 yellow onion, sliced

• 4 cloves garlic, finely chopped

• 2 stalks of celery, chopped

• 2 zucchini, diced

• 2 can cannellini beans

• 2 bay leaves

• 8 cups veg broth

• 2 CANS chopped green beans

• 2-3 cups chard, finely chopped

• sea salt to taste

1. Single Pot Soup

2. Sauté ONIONS & Garlic w/ Water till translucent

3. ADD BROTH WITH CELERY, BEANS, SALT, BAY LEAVES

4. BRING TO BOIL, REDUCE AND SIMMER 40 min

5. Add Chard and ZUCCHINI LAst 10min

PBOF-A - PANCAKES

• 1 cup oat flour

• 1 tSP baking powder

• 1 tSP baking soda

• 1 tSP salt

• 1 tSP vanilla

• 1/2 cup applesauce

• 1/2 cup almond milk

• 1/2 lemon juice

• 2 tablespoons maple syrup

Instructions

• Preheat the oven to 375°F

• Large bowl, add DRY ingredients Mix well

• Same bowl, add the syrup and vanilla and stir.

• Small bowl, add the sugar and cinnamon for the coating

• With the batter, form balls using 1 1/2 tablespoons worth of the cookie dough.

• Place in cinnamon/sugar mixture.

• Bake for 10 minutes.

• Cool 10 minutes

PBOFA SNICKERDOODLE Cookies

• 2 1/4 cups blanched almond flour

• 6 tablespoons tapioca starch/flour

• 3 tablespoons Maple Syrup sugar

• 2 teaspoons baking powder

• 1/2 teaspoon cream of tartar

• 1 teaspoon salt

• 1/2 cup pure maple syrup

• 1 tablespoons vanilla extract

• Cinnamon Sugar coating

• 6 tablespoons Maple sugar

• 1 tablespoon ground cinnamon

KILLER CARROT CAKE

• Ingredients: (Double Recipe for 2 - 8" Pans)

  1 1/2 cups Gluten Free Flour blend

  1 tsp Baking Powder

  1 tsp Baking Soda

  1 tsp Cinnamon

  1/2 tsp Ginger

  1/2 tsp Salt

  1/4 tsp Nutmeg

  1 cup Applesauce

  1/2 cup Almond Milk

  3/4 cup Maple Syrup

  1 tsp Vanilla extract

  1 1/2 cups Grated Carrots

  1/2 cup Raisins

Directions:

Pre-Heat the oven to 350

Mix Dry ingredients

Mix in Wet ingredients

Pour Batter into the cake pan

Bake 30 - 40 Min

Cool 10 minutes

CREAM CHEESE FROSTING

1 Cup Dairy- Free Cream Cheese (room temp)

1 Stick Butter (optional) (room temp)

3 Cups Powder Sugar

1 tbs Vanilla

• Beat together

Peanut Butter Chocolate Oat Bites

• Ingredients:

  1 1/2 cups Oats

  1 cup Peanut Butter

  1/4 cup Maple Syrup

  1 1/2 scoop Chocolate Protein Powder

  1/2 cup Chocolate Chips

Directions:

Combine 5 ingredients in a bowl

Refrigerate 20 min

Use scoop to roll into balls (24)

ROASTED GARLIC GRAVY

• Ingredients:

  1 Head of Garlic

  1/2 cup Sunflower Seeds

  1 1/4 Vegetable Broth

  1 tbs Nutritional Yeast

  1 tbs Lemon Juice

  2 tsp Cornstarch

  1/4 tsp Salt

  2 tsp Thyme

  2 tsp Chives

Directions:

Roast Garlic 425 degrees (35-40 Min)

Soak Sunflower Seeds (30 min)

Blend top 7 ingredients Smooth

Transfer to sauce pan and simmer

Add Thyme and Chives last

Lentil Spaghetti

• Ingredients for 4 servings

• 8 oz dried spaghetti

• ½ large yellow onion, minced

• 2 medium carrots, sliced

• 1 stalk celery

• 1 teaspoon salt, plus more to taste 1

• 3 cloves garlic, minced

• 28 oz diced zucchini

• 2 cups vegetable broth

• 1 cup dried brown lentils

• ½ teaspoon basil, oregano rosemary

• ½ teaspoon baking soda

• ¼ cup finely chopped fresh parsley, for garnish

Directions:

1 In a large pot, cook the pasta according to the package instructions. Drain and set aside.

2 Heat the olive oil in the same pot over medium heat. Add the onion and sauté until translucent, abou2 minutes.

3 Stir in the carrots, celery, mushrooms, salt, and pepper. Sauté until mushrooms have cooked down and are turning golden, about 5 minutes.

4 Add the wine and simmer until most of the liquid is absorbed, about 4 minutes.

5 Add the garlic and stir to combine, then add the diced tomatoes, tomato paste, broth, lentils, basil, oregano, rosemary, and baking soda. Stir to combine.

6 Bring to a boil, then cover, reduce the heat to low, and simmer for 40 minutes, until the bolognese isthickened.

7 Serve the bolognese over the pasta, or, for a lighter option, use zucchini noodles or spaghetti squash

Garnish with parsley