PBOFA MUFFINS 1 DZ

  • 2 cups oat flour

  • 1 tsp baking powder

  • 1 tsp baking soda

  • 1/2 teaspoon salt

  • 1 cup applesauce

  • 1/2 cup almond milk

  • 1 tbs vanilla

  • 1/2 lemon JuiceD

  • 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

cooked food
cooked food

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 extra fine 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

  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.

Minestroni 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 teaspoons baking powder

  • 1 teaspoons baking soda

  • 1 teaspoons vanilla extract

  • 1 teaspoon salt

  • 1/2 cup applesauce

  • 1/2 cup almond milk

  • 2 teaspoons lemon juice

  • 2 tablespoons maple syrup

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