Peanut Butter Pretzels

Ingredients (use vegan versions):

• 1 1/2 cups all-purpose flour
• 2/3 cup milk substitute
• 2 tablespoons reduced fat creamy or crunchy peanut butter
• 2 teaspoons baking powder
• 1 teaspoon vegan sugar
• 1 teaspoon salt
• 2 tablespoons sunflower seeds

Heat oven to 400 degrees F. Spray a cookie sheet with nonstick spray. Mix all ingredients in medium bowl until soft dough forms. Knead the dough for one minute (or less, but at least 10 times). Divide dough in half. Roll one half of the dough onto a lightly floured surface and form into a rectangle 8" by 12". Cut into 8 lengthwise 1" strips. Fold each strip over once so that it is narrower. Pinch the edges to seal. Fold into a pretzel shape and place seam side down on the cookie sheet. Repeat with other half of dough. Sprinkle the pretzels with sunflower seeds, then bake in 400 degree oven for 18-25 minutes or until golden brown.

Serves: 16

Preparation time: 30 minutes

Nutrition Information: (per pretzel): 60 calories; 0.75g. fat (0g. saturated)

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Peanut Butter Lunch Mix

Ingredients (use vegan versions):

• Peanut Butter
• Syrup (maple or rice or fruit...)
• raisins
• Vegan chocolate chips

Put enough peanut butter into a bowl as would be a serving size-about 3 spoonfuls. Pour just enough syrup over it so it's covered-as you would a pancake. Mix in raisins and chocolate chips. Stir until the syrup and peanut butter are blended. Eat and enjoy.

Serves: 1

Preparation time: few min.

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Easy and Inexpensive Granola

Ingredients (use vegan versions):

• 4 cups oats
• 1 cup sunflower seeds
• 1 cup buckwheat groats
• 1/4 cup sesame seeds
• 1/4 cup pumpkin seeds (optional)
• 1/4 cup any available chopped nuts
• 2 tablespoon wheat germ (optional)
• 1/2 cup or more any dried fruit that you like, cut in small pieces
• 1/2 cup oil
• 1/2 cup sweetener (maple syrup, vegan brown sugar, whatever)
• 1/2 teaspoon cinnamon
• 1/8 teaspoon salt

This recipe is infinitely variable according to whatever you have on hand. Preheat oven to 300 degrees. In large shallow baking pan, combine all of the grain and seed ingredients. Combine sweetener and oil in small pan, heat until it it is smooth and hot. Pour over the seed mixture and stir. Add spices, put the whole thing in the oven and bake for about 30 minutes. Stir after about 15 minutes. Let cool, add dried fruits; mix will keep almost forever in air-tight container. Delicious as a cold cereal with soy milk, or add soy milk and fresh fruit and heat until slightly boiling (about a minute in microwave) for a quick and delicious porridge.

Serves: 8.

Preparation time: 5 minutes to make, 30 minutes to bake.

Nutrition Information: This is chock full of those whole grains and seeds that are so important to our diet. For vegans, the sesame seeds have lots of calcium too.

If you are watching fat and vegan sugar intake, I make mine without the oil and sweetener, and it is still yummy -- especially with the lite soy milk as opposed to cow milk because soy milk has a sweet taste. Compare the price of making this to buying store granola -- it is amazing..

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Arf’s Nachos

Ingredients (use vegan versions):

• 3 onions
• 2 whole garlics
• 1 capsicum
• 5-10 jalapeno chilli peppers (Maybe 10-20 if you think you can take it)
• 3-4 large ripe tomatoes
• 1/2 bottle of chilli sauce
• 1 large tin kidney beans (dried beans can be used)
• 2 tins refried beans
• oil for frying
• packet of toasted cornchips

Peel and dice onions, peel and finely chop/crush the 2 garlics (not cloves, 2 garlics). Finely chop chillies (including seeds). Dice Capsicum. Fry onions,garlic and chilli till onions are soft. Add capsicum and tomatoes, Cook for a while then add chilli sauce. Add kidney beans and refried beans. Cook for as long as you want (the longer you cook,the hotter it gets). Serve with corn chips.

Serves: 4-6

Preparation time: 1 hour

Nutrition Information: Good source of protein and fibre. Great for an endorphin rush.

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Easy Graham Snack

Ingredients (use vegan versions):

• 6 gram crackers
• 1 tablespoon vegan maple syrup
• 1/2 cup vegan soymilk

Serves: 1.

Preparation time: 3 min.

Break graham vegan crackers put in blender add syrup and milk blend.

NOTE: for good and quick breakfest double recipe and add a bananna.

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Fruit Almore

Ingredients (use vegan versions):

• pears
• kiwi
• watermellon
• apples
• oranges
• pineapple
• bananas
• blue berries

Peal, cut, mix, and eat... all the fruit you need, no fat.

Serves: 5

Preparation time: 20 min

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Banana-Applesauce

Ingredients (use vegan versions):

• 4 small Granny Smith apples
• 4 small bananas
• 1/4 teaspoon apple-brandy extract
• approx. 1 tablespoon ground cinnamon (plus more to taste)
• approx. 1 tablespoon ground nutmeg
• approx. 1 1/2 tablespoon raw vegan sugar (and/or caster sugar)
• approx. 1/2 - 3/4 cup water (start with 1/2, add more if necessary)

Peel, quarter, core and slice apples. Chop bananas. Combine all ingredients in large saucepan. Bring to boil; cover and simmer for 5 minutes, or until apple is pulpy. Whisk/stir over low or medium heat until pretty well mashed; remove from heat and continue whisking/mashing until it is as smooth as you like it.

Serves: about 2

Preparation time: 15 min.?

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Baked Pita Chips

Ingredients (use vegan versions):

• 6 whole wheat pitas
• olive oil
• spices (your choice)

These are so easy and so delicious!!!

Cut pitas in half AROUND THEIR CIRCUMFERENCE (so you end up with two flat round halves from each pita). Brush each pita round with olive oil and cut into eight wedges. Arrange wedges on baking tray and sprinkle with spices (you can use any combination....I use coriander, paprika and garlic powder/salt and serve these with Hummus, but have tried many other combinations and all are good - especially rosemary and garlic!!! Tailor the spices to your liking or to complement an accompanying dish).

Bake the chips at 375 for about 5 - 7 minutes or until browned. Be careful...they tend to cook quickly - underdone one minute and black the next!!!

Cool and enjoy!!!

Serves: 96 chips

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Granola Bars

Ingredients (use vegan versions):

• 1 cup rolled oats
• 2/3 cup nuts & seeds (sunflower, walnuts, pepitas, sesame, etc)
• 1/4 cup soy grits
• 1 1/2 cups cereal (rice, corn flakes, bran, etc.,broken into pieces if too large)
• 1/4 cup barley malt (more if necessary to bind)
• 4 tablespoon peanut butter (I use creamy, unsalted)
• 1/2 cup dried fruit (raisins, chopped apples,

1) Toast first 3 ingredients in 275 degree oven for about 15 minutes. Add to large bowl with cereal.

2) Heat barley malt in microwave or on stovetop until it begins to bubble or is a runny liquid.

3) Remove from heat. stir in peanut butter. If too thick, heat until liquidy or add more barley malt.

4) Pour hot mixture over cereal mixture and stir. It will be very sticky- i often end up stirring it with my hands. Add fruit and stir to combine.

5) Place mixture in baking dish or tupperware container and use oiled hands or oiled parchment paper to flatten.

6) Cut when cooled.

note: I never measure for this recipe, so it is obviously very flexible in terms of amounts.

Serves: 10-12

Preparation time: 30 min

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Fruit Salad

Ingredients (use vegan versions):

• 1/8 cup fruit juice or vegan soymilk
• 1/2 an apple, diced
• 2-3 leaves of spinach, chopped finely
• 1/4 a carrot, chopped

Just mix it all together and enjoy! It sounds kind of funny, but it tastes GREAT! My rabbits like it too, so it's a good sharing food! :)

Serves: 1

Preparation time: 5 mins

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