Vegan Meatloaf

My good pal who is not a vegetarian or vegan gave me this recipe. I think I’ll try it out this weekend, she said it was DELICIOUS beyond words and said I just had to try it. Send me your comments if you end up making it before I do, otherwise I’ll update the post as soon as I can – including pictures!!

The recipe SHOULD turn out something like the picture I found here above.

If you have a great vegan meatloaf ingredient, please feel free to post your ideas in the comments below. I just love having options for comfort food that’s high in protein and delicious. Any ideas for subs on this recipe would be welcome as well.


* 2 large onions, finely chopped
* 1 cup chopped fresh mushrooms
* 1/4 cup finely chopped green pepper
* 2 tablespoons butter
* 3 cups grated carrots
* 1 1/2 cups chopped celery
* 1/2 cup chopped walnuts
* 1/4 cup unsalted sunflower kernels
* 1/2 teaspoon salt
* 1/2 teaspoon dried basil
* 1/2 teaspoon dried oregano
* 1/4 teaspoon pepper
* 3 cups soft whole wheat bread crumbs

Egg substitute: Use either 5 TBSP of ground flax with 15 TBSP water, mixed, and sit so the flax can absorb or… egg replacement. (I’ve used both)


1. In a nonstick skillet, saute onions, mushrooms and green pepper in butter until tender. In a bowl, combine the mushroom mixture, carrots, celery, eggs substitute or flax mixture, walnut, sunflower kernels, salt, basil, oregano and pepper. Stir in bread crumbs:

2. Coat a 9-in. x 5-in. x 3-in. loaf pan with nonstick cooking spray, then line with waxed paper. Transfer vegetable mixture to a prepared pan.

Bake at 350 degrees F for 1 hour or until a meat thermometer reads 160 degrees F Let stand for 10 min before slicing.

Last Minute Vegan Shepards Pie

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After going back and forth between going out and making the cheaper & healthier decision to stay in, I brainstormed with what was left in the fridge and came up with this recipe. This is SUPER high in protein and great for those looking to keep carbs & fats down. Freezes well.

Definitely could feed 8 average eaters if you serve it with a salad!


3 cloves garlic diced

1 tsp onion powder

1 cup chopped celery

1 cup chopped carrot

1 small potato cubed with skin

1 medium sweet potato/yam cubed with skin

3-4 cups “seasoned” riced cauliflower (2 small packs)

1 round Lightlife beef or any other beef type product

2 cups reconstituted TVP

1 can beans ( I used white kidneys)

3/4 cups frozen or fresh peas

1/2 – 3/4 cup veggie broth

Spray oil 0r oil IN a sprayer

1 tsp garlic powder

2 tbsp fresh rosemary chopped

2 tbsp fresh thyme chopped

salt & pepper to taste


Preheat oven to 375 degrees.

Chop potato and yam (leave skins on) and bring to low boil for 15 mins on stovetop.

Meanwhile chop carrots, celery and finely diced garlic. In pan on medium heat add 1/2 tsp oil (or used greased cast iron as I do) add veggies & cook for 4-5 minutes then turn down to medium low.

In separate bowl add TVP and 1-2 cups of hot water to reconstitute. Chop fresh rosemary & thyme.

Add herbs, onion powder, light life beef crumbles, tvp & beans to veggies and cook for 10 more minutes on stovetop. Add salt & pepper to taste. At the very end add frozen or fresh peas.

Strain potato/yam and add back to pot with veggie stock, garlic powder & pepper. Blend with hand blender – add 2 packs of seasoned riced cauliflower slowly, blending in about 3/4 cup at a time until entire mixture is smooth.

Transfer contents of frying pan to baking dish and evenly spread throughout, use a spatula to remove potato/cauliflower mixture from pot and spread evenly. Spray top with coconut, olive or avocado oil lightly. Salt & pepper if desired.

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Bake at 375 for 15 minutes. Switch to 425 broil & broil for approximately 5 minutes or until top browns to your liking.

Serve with a salad!


Nutrition Facts
Servings 8.0
Amount Per Serving
calories 294
% Daily Value *
Total Fat 5 g 7 %
Saturated Fat 0 g 2 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 960 mg 40 %
Potassium 875 mg 25 %
Total Carbohydrate 35 g 12 %
Dietary Fiber 13 g 54 %
Sugars 10 g
Protein 26 g 53 %
Vitamin A 91 %
Vitamin C 59 %
Calcium 19 %
Iron 31 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Vegan Banana Bread

Another easy recipe! Great for winter…great for summer…great for being great.


4 ripe bananas
1/3 cup melted earth balance spread
1 cup organic cane sugar
1 egg’s worth of egg replacer
1 tsp vanilla
1 tsp baking soda
1.5 cups all purpose flour – wheat
pinch of salt

Option: hemp seeds, cashews, carob chips…


Prehead oven to 350

Mix earth balance & mashed banana. Mix in sugar, egg replacer and vanilla. Sprinkle baking soda and sat over mixture.

Add flour last.

Pour into bread pan.

Bake 1 hour or until knife/toothpick comes clean from middle of loaf. Remove from oven and allow to sit for 10-15 minutes.


Makes one loaf.

Vegan Mushroom Risotto

This is a great recipe it can go either vegan or vegetarian just so you’re aware. This is a great comfort recipe especially for those of you who love Italian food.
Mushrooms are great source of vitamin D for vegans and vegetarians, quinoa, a good source of Omega’s.
This is a pretty quick recipe and can generally be done in one dish.
2 cups sliced white mushrooms

1 large onion
4 cloves garlic
1.5 cups cooked quinoa
2.5 to 3 cups veggie broth

1 tablespoon (heaping) whole-wheat flour

1 tablespoon fresh thyme

1 tablespoon balsamic vinegar

1.5 tablespoons coconut oil

Half teaspoon sea salt

Cracked pepper to taste

Optional: Parmesan Reggiano cheese

Cook quinoa in a large saucepan. 2 cups of vegetable broth to 1 cup quinoa.

Sauté onion in heated oil for two minutes until it softens, then add mushrooms and stir occasionally for five minutes until browned.

Add garlic thyme and flour two mixture, stirring constantly for one minute.

I cooked quinoa, balsamic vinegar and veggie broth making sure to use the veggie broth to enhance creaminess of the dish. Add more broth to your liking.
You may stop here, plate and top with fresh cracked pepper or, stir in some grated Parmesan cheese and blend well on the stovetop. 
Following this, plate, sprinkle with more fresh grated Parmesan and top with fresh cracked pepper.
Recipe adapted from Rosemary Supervielle.

Delish Vegan Pot Pie



While prepping for an epic sound healing & yin showdown last night, I began to realize that my return to Calgary from Vancouver had my body calling for some pretty serious comfort food. Realizing that my mind is definitely NOT a thing to ignore, I quickly scanned my kitchen for ingredients and realized I had all the makings for a delicious pot pie – from scratch (of course).

I want to share my recipe with you because this is: a) tasty b) relatively quick, and great for storage c) a fun meal that has very little impact on the earth d) cruelty free food that even your meat eating friends will love.

If you have kids, little time, are leaving your partner at home to fend for themselves or, you simply love comfort food, you will LOVE this recipe. Promise.

Now, I like to make my own veggie stock, so if you want the recipe for it please let me know. Saves on A TONNE of food waste & is so quick and easy….it’s a must.


Mixing bowl & smaller bowls while prepping
Sharp knife for chop/dice
Cutting board
Rolling pin
Fork or pastry blender
Frying pan
Ceramic ramekins or some single serving type dish
Glass/liquid measure


~For the crust~

Earth Balance Spread (EB)-  1/2 cup
*please try to purchase this in a non-plastic foil if you can
All purpose flour – 1/4 cup
Ice water


Before starting pre-heat oven to 400 degrees & set baking rack to middle of oven. 

~For the Filling~

1 carrot
1 potato
1 yellow onion
1 cup of peas – try for fresh/frozen/organic
2 stalks celery
3 white mushrooms chopped
Tofu – please omit this if you cannot find ORGANIC tofu
2 cups veggie stock
2 tbsp tamari
2 tbsp nutritional yeast
2 pinches fresh ground pepper
1 sprig rosemary
1 sprig thyme
1 sprig oregano
1/4 cup all purpose flour
4 cloves garlic diced/pressed
3 tbsp coconut oil (unscented)

Method for Crust – prepare AFTER filling is completed

Keep bowl, pastry blender/fork, EB and flour in the fridge. Remove from fridge and mix EB into flour until it becomes crumbly. Once crumbly, use hands to squeeze together and get EB to stick to flour. Slowly add ice water and continue to mix with fork/hands until consistency *just* reaches doughy.

Roll out thinly, use glass/ramekin to cut into circles for topper.

Method for Filling

Cube, and brown Tofu in 1 tbsp oil. Set aside.

Sautee onion, celery, garlic and carrot in 1 tbsp water until onion is translucent. Add potato and cook for 3 minutes. Add rest of veggies/herbs and sautee until cooked thoroughly (about 5 minutes).

Add tamari & nutritional yeast – mix thoroughly.

Add veggie stock & cook for 3 minutes. Add 1/4 cup of flour to “soupy” mixture and cook down until thickened (think pot-pie consistency here).

Scoop pot pie filling into ramekins/individual sized holders (or you could make one GIANT pot pie).

Cover tops with crusts & crimp edges with fork. Use knife to make a few slits in top of pastry.


Put in oven and bake for 30-45 minutes or until top is brown. Remove and let stand for 5 minutes before serving.

Serves 4 individual sizes.