GREEN UP!

Marianopolis' Environmental Studies Certificate Cookbook Winter 2021

“THE GODS CREATED CERTAIN KINDS OF BEINGS TO REPLENISH OUR BODIES; THEY ARE THE TREES AND THE PLANTS AND THE SEEDS.”

-Plato GREEN UP!

COLLABORATORS

ESC COORDINATORS: Hugo Hamel-Perron, Michèle Saumier and Véronica Ponce EDITOR'S LETTER STUDENT by: Rhiannon Corrigan CONTRIBUTORS: Abbey Bard, Annabel Zecchel, This past year, as the world seemingly fell apart, many of us, including myself, turned to new Antonia Kleineidem, hobbies like cooking and baking to not only pass Beatrice Martel, Boyan Li, the time, but to find connection. Collectively, Eman Ilyas, Hexin Guo, food was one of many ways we bridged divides Joohyun Kim, Kylie during the pandemic. Some of us cooked together Klamph, Lyn Mouhajer, on Zoom, or held family brunches virtually. Some of us learned to make something new to put Nikita Negi, Rhiannon a smile on a family member’s face, or focused on Corrigan, Shuyu Zhao, supporting local restaurants. Whatever the Victoria Baer and Zlata reason, food provided comfort and connection. Valniakova The recipes in this book are simple and satisfying, and will warm the soul during these EDITING TEAM: Joohyun cold months. Kim, Rhiannon Corrigan Perhaps most importantly, they are all green, and Yuqi Wang sustainable, many vegan or vegetarian, or in some cases zero waste. The threat of climate PROOFREADING: Hugo change is something that affects us all, and the Hamel-Perron and Phillip desire to make a difference is at the heart of this book. Many studies have proven that adopting a Dann plant-based diet, or even reducing meat intake, is much more efficient in terms of land use, water use and greenhouse gas emissions. The animal agriculture industry drives these issues along with others such as deforestation and soil erosion. To have the biggest impact, choose whole foods when you can, shop locally and seasonally, and strive to limit packaging. It seems daunting, but the power is on your plate. Hopefully the recipes in this book can help you use food as part of the solution. GREEN UP!

TABLE OF CONTENTS

Main Dishes and DIYs

Bibimbap...... Joohyun Kim Chipotle Chili...... Rhiannon Corrigan Pakoras...... Eman Ilyas Plain Noodles...... Shuyu Zhao Rainbow Lentil Quinoa Salad ...... Antonia Kleineidam Rice Noodle Salad...... Victoria Baer Turnip Cake...... Hexin Guo Vegetable Stock...... Béatrice Martel

Breads and Sweet Dishes

Applesauce Cinnamon Muffins...... Zlata Valniakova Carrot Muffins...... Nikita Negi Dorayaki...... Boyan Li Energy Bites...... Abbey Bard Pumpkin Caramel Pudding...... Kylie Klamph Pumpkin Bread...... Béatrice Martel Sweet Fall Oatmeal...... Lyn Mouhajer Sweet Potato Chocolate Marble Bread...... Annabel Zecchel Zero Waste Bread...... Victoria Baer Bibimbap by: Lucy (Joohyun) Kim

Bibimbap is one of the most popular Korean dishes. It's made with mixed rice and vegetables. This is a very delicious, nutritious, perfect one-bowl meal! We are going to prepare several vegetables to make colourful and tasty bibimbap. Each ingredient is cooked in a different way. You can switch out any of the vegetables with something of your choice!

Directions:

Spinach: Seasoned the boiling water with some salt. Blanch the spinach in boiled water for 30 seconds. Drain the spinach and rinse it under cold water. Squeeze it lightly to make sure it does not get soggy. Mix the spinach with one spoon of sesame oil and a pinch of salt.

Sprout bean: Seasoned the boiling water with some salt. Ingredients: Boil sprout beans for 3 minutes in boiled water. Steamed rice Drain sprout beans. Mix sprout beans with one spoon of sesame oil and a bit of salt. Spinach Soybean sprout Onion: Onion Cut the onion thinly. Mushroom Heat oil in a pan and stir-fry cut onions with some salt and Broccoli black pepper. Carrot Sesame Oil Mushroom: Gochujang (Korean Put dried mushrooms in a bowl for 3 hours. traditional red chili Cut the mushroom into thin strips. paste) Heat oil in a pan and stir-fry cut mushrooms with some salt. Sesame Broccoli: Salt Cut the broccoli thinly. Oil Heat oil in a pan and stir-fry cut broccolis with some salt.

Carrot: Cut the carrot into thin strips. Heat oil in a pan and stir-fry cut carrots with some salt.

After all the ingredients are prepared: Place the rice in a bowl. Top with all ingredients. Sprinkle some sesame seeds, and drizzle with gochujang and sesame oil. VEGAN CHIPOTLE CHILI By: Rhiannon Corrigan

THIS SMOKY AND SPICY CHILI IS THE INGREDIENTS ULTIMATE COMFORT FOOD FOR THE COLD WINTER MONTHS. DON’T BE 1 CUP DICED ONION ALARMED BY THE COCOA POWDER- (YELLOW OR WHITE) YOU’LL BE SURPRISED BY THE FLAVOR! 4 CLOVES GARLIC I’M A SELF-PROCLAIMED PICKY EATER, (MINCED) BUT THIS WARMING CHILI ALWAYS 1 BELL PEPPER, DICED DOES THE TRICK. WHEN I TRANSITIONED (ANY COLOR) TO A PLANT-BASED DIET, CHILI WAS 2 TSP OREGANO ALWAYS MY GO-TO MEAL BECAUSE 1 TSP GROUND CUMIN IT’S EASY AND DOESN’T RELY ON 1 15 OZ CAN RED KIDNEY ANIMAL PRODUCTS FOR TASTE. THIS RECIPE IS HEALTHY, SIMPLE, AND A BIG BEANS CROWD-PLEASER! IT’S EVEN BETTER 1 15 OZ CAN BLACK WHEN IT’S MADE WITH LOCAL AND BEANS SUSTAINABLE INGREDIENTS. CHECK 1 CAN DICED TOMATOES OUT LUFA FARMS, A MONTREAL-BASED ¾ CUP VEGETABLE ONLINE MARKETPLACE THAT SERVES BROTH THOUSANDS OF CUSTOMERS TASTY ¼ TSP PEPPER FRUITS AND VEGGIES GROWN ON THEIR 6 CHIPOTLE PEPPERS IN SOON TO BE 4 HYDROPONIC ROOFTOP ADOBO SAUCE FARMS. 1 CUP CORN (FRESH OR FROZEN) 1 TSP COCOA POWDER

INSTRUCTIONS 1. ADD THE ONION, BELL PEPPERS AND GARLIC TO A LARGE SOUP POT WITH 1-2 TBSP OF WATER OR VEGETABLE BROTH. 2. COOK OVER MEDIUM HEAT FOR 5-6 MINUTES. 3. ADD THE CHIPOTLE PEPPERS, ADOBO SAUCE, OREGANO AND CUMIN; STIR TO COMBINE AND COOK FOR A COUPLE MORE MINUTES. IF THE POT STARTS TO DRY OUT, ADD A SPLASH OF WATER. 4. ADD THE REST OF THE INGREDIENTS AND SIMMER LIGHTLY FOR 15 MINUTES. 5. OPTIONAL: USING AN IMMERSION BLENDER IN THE POT, PULSE THE CHILI A FEW TIMES TO BLEND JUST A BIT OF IT AND CREATE SOME TEXTURE AND THICKNESS – OR ADD A BIG SCOOP TO A BLENDER, PULSE A FEW TIMES THEN POUR BACK INTO THE POT. 6. ADD THE CORN AND LET IT SIMMER FOR ANOTHER TEN MINUTES OR SO. 7. SERVE IMMEDIATELY WITH YOUR FAVORITE TOPPINGS SUCH AS CILANTRO, AVOCADO AND TORTILLA CHIPS. ENJOY!

NOTES: #1 IF SPICY FOOD ISN’T FOR YOU, NEVER FEAR! FEEL FREE TO OMIT SOME CHIPOTLE PEPPERS. #2 I CHOSE TO USE RED KIDNEY BEANS AND BLACK BEANS, BUT OTHER COMBINATIONS WOULD WORK WELL.

SERVINGS: 4 TOTAL TIME: 40 MINUTES Pakoras BY: EMAN ILYAS

Pakora is a fried snack that originated in India/ Pakistan. During the religious month of Ramadan, my mother used to make it every day so that we would break our fast with it. It is a vegan snack present in every special occasion in the brown community. It is easy to make and delicious.

Ingredients: Preparation: 3 potatoes Cut the potatoes, onions, spinach, and green chilies into 2 onions small slices; 200 g of spinach Mash the garlic cloves; 2 green chilies Put all the vegetables in a large bowl; 2 garlic cloves Add the spices (salt, black pepper, crushed chili, 1 tsp salt turmeric, cumin powder, coriander powder) to the bowl; ¼ tsp black pepper Mix the vegetables and spices very well; ¼ tsp crushed chili Add the chickpea flour; (optional) 2 pinch of turmeric Mix very well until everything is a medium thick batter. 2 pinch of cumin powder Add a little of water if necessary; 2 pinch of coriander Add the oil in the deep fryer and put your stove at high powder heat. Wait until warms up; 2 cups chickpea flour Using a tablespoon, take a spoon full of the batter and Water (the amount drop it in the fryer; depends on you, but it The pakora will take its own unique form; could go up to 2 tbsp) Change the heat to medium so that it cooks well; 2 cups vegetable oil (we When it becomes golden-brown, it is ready! will be deep frying) Let it cool down; Enjoy! PLAIN NOODLES

BY: SHUYU ZHAO

The process of cooking plain noodles is very easy. It is simple but significant. It brings warmth to you when you come home from the cold weather. It lets you feel relaxed after working hard all day long. It can create a sense of well-being when you enjoy the plain noodles made by your family.

INGREDIENTS: INSTRUCTIONS: 200 g Noodles 20g Tomatoes 1. CHOP TOMATOES, SCALLIONS, AND HOT GREEN 10g Scallions PEPPERS INTO SMALL PIECES. 3g Hot green 2. CUT THE GINGER INTO SMALL SHREDS. pepper 3. PUT THESE INGREDIENTS INTO A BIG CONTAINER 3g ginger 4. ADD SEASONING SAUCE, SALT, WHITE PEPPER One egg POWDER, SESAME OIL, AND CHICKEN STOCK INTO THIS 10g Maggi seasoning CONTAINER AS WELL. sauce (can substitute 5. POUR 250 ML HOT WATER INTO THE CONTAINER AND with tamari or equal STIR THEM. parts mixture of 6. PREPARE WATER AND BRING TO A BOIL worcestershire and 7. WHEN THE WATER IS CLOSE TO BOILING, CRACK AN ) EGG AND PUT IT INTO THE WATER. REMOVE AFTER 4 8g salt MINS. 3g white pepper 8. PUT NOODLES INTO THE BOILING WATER. AFTER 2 powder MINUTES, DRAIN THE NOODLES IN A COLANDER AND 3g sesame oil PLACE THEM INTO A BOWL. 3g chicken Stock 9. POUR 250-ML SOUP INTO THE BOWL AS WELL. 250 ml hot water 10. FINALLY, YOU CAN ENJOY YOUR PLAIN NOODLES! RAINBOW LENTIL QUINOA SALAD

By: Antonia Kleineidam

This is a vegan salad that is ideal for lunches! It is packed with protein and vitamins, especially if you use colourful vegetables. With its high nutrient density, it is sure to fill you up and energize you for busy afternoons. The quantity the recipe makes is pretty large, because it is ideal for meal prepping, but this can easily be modified as well. I often make a batch of this salad over the weekend to prepare the coming week’s lunches — it keeps for about a week in the fridge.

The recipe can easily be adapted to whatever vegetables and fruits are locally in season in order to minimize transport emissions. Since it is so adaptable, it is also great for reducing food waste — you can just use whatever you have in the house at the moment, or even leftover cooked vegetables. Feel free to try whatever variations you want, and enjoy!

Makes 6 generous servings, but quantities can easily be modified. For the salad: 1 cup of dried beluga or French lentils 1/2 tsp baking soda 1 cup of quinoa various raw and/or cooked vegetables, for instance: 2 carrots (grated) 2 bell peppers (diced) cherry tomatoes (diced) green onions (sliced thinly) 1 avocado (diced) oven-roasted squash (diced) cooked green beans 1 sweeter contrast ingredient: dates (diced very small), or dried cranberries, raisins, apples, etc.

For the salad dressing: 6 tbsp olive oil 3 tbsp balsamic vinegar salt and pepper to taste fresh or dried fine herbs to taste (basil, parsley, rosemary, oregano, etc.)

Method: Rinse the lentils. Put in a bowl and cover generously with water. Add baking soda and leave to soak overnight. The next day, cook quinoa according to package instructions. Drain the lentils. Cover with water in a pot. Bring to a boil and then cook on low heat for approximately 9 minutes, until soft but not too mushy. (You can cook them to your own taste here — I like them to keep a little bit of bite.) Meanwhile, whisk the ingredients for the dressing together in a large serving bowl. Prepare the veggies and fruits. When lentils and quinoa are cooked, drain and put in the serving bowl with the dressing straight away. Add the veggies into the large bowl and mix everything together. Let cool before serving. TOFU RICE NOODLE SALAD

BY: VICTORIA BAER

PREPARATION TIME: 120 MINUTES (INCLUDING TIME TO PRESS AND MARINATE) COOKING TIME: 6 MINUTES

Servings: 4 Bowls

You can grill the tofu on the barbecue, but you can also cook it in a pan! You can customize your plate with different vegetables based on your preferences and what you have in your fridge!

INGREDIENTS:

1 (350 g) package firm tofu 300 g dried rice noodle vermicelli/rice/lettuce

Marinade (which will be used as dressing) : ½ cup tamari (or soy sauce) 6 tbsp. rice vinegar 6 tbsp. maple syrup 4 tbsp. sesame oil 2 tbsp. grated ginger 2 minced cloves of garlic ½ cup vegetable broth 1 tbsp. cornstarch

TOPPINGS (OPTIONAL): Shredded lettuce or cabbage Thinly sliced carrots Bell pepper 1 julienned cucumber 2 Avocados Fresh cilantro Mint leaves Chopped scallions 1 thinly sliced jalapeño pepper Peanuts DIRECTIONS:

Press tofu block for 60 minutes to drain the water. (Wrap the tofu in a dish towel and place it under something heavy such as a cast iron skillet. You can also use a tofu press if you have one.) While the tofu is draining, prepare the marinade and dressing. Mix all the ingredients of the marinade except for the cornstarch. Separate the mix in two and set one part aside. Add the cornstarch to the other half of the mixture which will become the marinade. Prepare the quantity of toppings based on your liking. Pat the tofu dry to remove excess moisture. Cut the tofu crosswise into 12 slices and let it sit in the marinade for 60 minutes. Bring a medium pot of water to a boil and add the rice noodles. Cook for 3 minutes. Drain and rinse with cold water. Grill the tofu 3 minutes on each side or until browned while brushing the marinade on the pieces. Assemble the bowl with the noodles, tofu, desired toppings, and the dressing. Enjoy! Classic Cantonese Dim Sum Turnip Cake By: Hexin Guo

Turnip cake (Lo Bak Go) is one of the most well known and the most delicious Cantonese food. It’s always a very popular choice of customers in Cantonese restaurants. Since the word “cake” is pronounced same (sounds like “go”) as “high” in both Cantonese and Mandarin, the turnip cake is the food Cantonese people make to celebrate for Chinese New Year, meaning to “strike for a higher goal” in the upcoming year.

INGREDIENTS: Turnips × 3/4 cup Flour × 2/3 cup mushrooms ×5 Salt ×1 teaspoon White Pepper Powder ×1/2 teaspoon Soya Sauce ×2 teaspoons Water ×100 mL

STEPS: 1. Peel & shred the turnips 2. Shred the Shiitake mushrooms 3. Mix the glutinous rice flour with 100 mL of water 4. Stir-Fry the mushrooms and turnip shreds at medium heat for 5 min 5. Pour in the flour solution to mix with turnip and mushroom, season it with soya sauce, salt and white pepper, stir with heat on until the mixture gets thick 6. Transfer it into a container and shape the mixture into a cube 7. Steam for 30 minutes, then leave to cool completely. 8. Slice and pan fry with oil at medium heat, until golden brown. Ready to Serve VEGETABLE STOCK By: Béatrice Martel

Recipe:

Finely chop the onions, garlic cloves, and any vegetable scraps you want to This recipe is a great way to give a sauté. (I added leeks) second life to food scraps that would Heat oil in a pot at high heat. otherwise have been composted. Once the oil is hot, add chopped Accumulate vegetable scraps in the vegetables. Mix continuously to avoid freezer to have enough for this recipe. burning any bits. Use in soups, to cook rice or in sauces for After onions have become golden and an extra eco-friendly kick of taste! have started to stick slightly to the bottom, add vegetable scraps and a INGREDIENTS: pinch of salt. Mix. Cover with water once vegetable WATER scraps have lost most of their water. 1/3 CUP OF OLIVE OIL Mix, add a pinch of salt again and bay AROUND 8 CUPS OF VEGETABLE leaves. SCRAPS Let simmer for 30-45 min. or until stock TWO SMALL ONIONS WITH SKIN has reached a deep-burnt orange/brown 3 MEDIUM GARLIC CLOVES colour. SALT Taste test and add salt again if 2-3 BAY LEAVES desired. Strain and let stock cool before storing in glass containers. APPLESAUCE CINNAMON VEGAN MUFFINS By Zlata Valniakova

Ingredients:

1 and 3/4 cup of all-purpose flour ¾ cup of sugar (you can add less sugar since the applesauce makes it sweet) 1 tablespoon of baking powder ½ teaspoon of salt 2 teaspoons of cinnamon (add to your preference, compliments the applesauce well) 7/8th cup of applesauce 1/2 cup unsweetened almond, oat or cashew milk (Decrease the amount of sugar if you opt for sweetened almond milk) 1/2 cup oil of your choice (I used virgin olive oil) 2 tablespoons of maple syrup (you can replace the sugar with a bit more maple syrup if you bought the maple syrup locally, making this recipe even more sustainable) Instructions:

1. In a large bowl, combine and stir flour, sugar, baking soda, salt and cinnamon. 2. In a separate bowl, mix applesauce, milk of your choice, oil of your choice and maple syrup. 3. Mix the wet mixture into the dry mixture gradually until it is fully combined. You do not need to use a mixer. A mixer will make your muffins puffier and rise more, but if you are in a rush or you do not want to clean your mixer, there is not need. 4. Fill the muffin cups 2/3 of the full cup and bake for 20 minutes at 360F. The temperature may differ for each oven. You may need to preheat your oven which I would recommend doing at 400F.

Ingredients for applesauce

10 apples (peeled, cored and chopped) 1 cup of water ½ cup of sugar ½ tablespoon of cinnamon

Instructions for applesauce

1. Boil the apples, sugar, and cinnamon in 1 cup of water in a large pot. 2. Lower the temperature when it reaches the boiling point, and cover the pot for 20 minutes until the apples are tender. 3. Mash the cooked apples in the pot with a fork or a potato masher. You might need to let it cool down first. If you want the sauce to be completely smooth, use a blender. Otherwise, you would need a mixer for the muffin’s recipe.

Carrot Muffins

By Nikita Negi

Carrots are such unassuming vegetables, yet they are cheap and grown locally ! My family was actually able to grow them in our backyard. This is a very simple recipe, ready to eat within half an hour with minimal effort or cleanup required. It is also very forgiving of substitutions.

Ingredients Instructions:

1.Preheat the oven to 350 2 cups rolled oats degrees Fahrenheit. Prepare 1/2 cup oil (I use olive) flax eggs by combining 1/4 cup maple syrup or honey flaxseed and water and letting 2 cups of shredded carrots, about sit for five minutes 3–4 2.Mix all ingredients in a food Handful of dates or dried apricots processor or blender until a 2 flax eggs (2 tbsp flaxseed powder smooth batter comes together. + 5 tbsp water) 3.Pour batter into a greased or 1 teaspoon baking soda lined muffin tin. Bake until a 1/2 teaspoon cinnamon toothpick inserted comes out pinch of salt dry, about 15 minutes. DORAYAKI RED BEAN

By Boyan Li

What is Dorayaki?

Dorayaki is a red-bean pancake which consists of two small pancake-like patties made from wrapped around a filling of sweet bean paste (fit for vegetarians). This pancake is one of the most well- known and popular Japanese desserts. The name “dorayaki” comes from the Japanese word “gong”, which is a percussion instrument, and it has a long history (from Heian period). Besides, I can always see this cake in my favorite cartoon (). It is a very precious childhood memory for me.

Ingredients

4 large eggs 1 tsp neutral-flavored oil 2/3 scant cup sugar 520g 2 tsp honey 1 tsp baking powder 2 tsp water 1 cup all-purpose flour

Instructions 1. Gather all the ingredients. 2. Whisk the eggs, sugar and honey well until the mixture becomes fluffy. 3. Sift flour and baking powder into the bowl and mix. 4. Put in 1-2 tsp of water. 5. Heat a large non-stick frying pan over medium-low heat and pour 3 tsp of the batter from 8cm above the pan to create 8cm diameter . 6. When you see the surface of the batter starting to bubble, flip over and cook the other side. 7. Make sandwich with red bean paste (more in the center), wrap dorayaki with plastic wrap until ready to serve. Energy Bites This recipe is super great for a protein-rich snack. It was inspired By Abbey Bard by the granola bars that I used to buy. I wanted an alternative that involved less packaging and shipping Ingredients: and that I could make myself. The recipe is super versatile and can be 3 cups Large flake oats adjusted according to your tastes for 1 cup honey both ingredients and texture. The 1 cup unsweetened honey could be exchanged for maple coconut flakes syrup and the chocolate could be ½ cup mini chocolate exchanged for chopped dates or chips (or dates or walnuts to make the recipe vegan. walnuts) 1 cup peanut butter

Instructions:

1. Place oats in a blender or processor to blend to a texture closer to flour (pulse for 10 seconds). 2. Empty oats into a large mixing bowl. 3. Add all remaining ingredients to the bowl. 4. Mixed together with a wooden spoon or spatula. 5. Press into an 8x8 dish. 6. Best if put in the fridge for a least 2 hours before serving. 7. Could also be rolled into individual balls and made into individual energy bites. Pumpkin and Caramel Pudding By Kylie Klamph

This is a great recipe for this time of year, especially since we just had Thanksgiving and with Halloween just around the corner. Pumpkins are the perfect seasonal and local ingredient to incorporate such creatively into vegan desserts. This is very eco-friendly, because of the use of seasonal ingredients and due to the fact that this is completely vegan. I also used oat milk instead of the classic soy milk, because the water usage in order to make oat milk is much lower compared to its competing nut milks. This pudding is so delicious and the caramel sauce at the bottom adds the perfect amount of sweetness to the pumpkin pudding base. The coconut topping also adds a refreshing creaminess which serves as a nice pairing.

Ingredients Pudding 1 2/3 cup oat milk (soy milk and other Instructions: alternative milks will also do) 100g pumpkin 1. Make the caramel sauce: Heat sugar and water in a sauce 1/4 cup maple syrup pan until it thickens. 1 tsp agar powder 2.Pour the caramel sauce in a glass and let sit. 1 tsp kudzu starch 3.Steam pumpkin. 1 tsp vanilla extract1 tsp cinnamon 4.Blend pumpkin and oat milk or other milk of choice with a 1 tsp nutmeg blender. Caramel sauce 5.Make the pudding: by combining all the ingredients in a sauce 3 tbsp sugar pan and gently heat up the mixture until it thickens. 3 3/4 tsp water 6.Pour the mixture into the glass. Coconut topping (Optional) 7.Combine coconut milk and water into a bowl and mix. 1/2 cup coconut milk 8.Top a little bit of this on top of the pudding. 1/4 cup powdered sugar 9.Let it cool in the fridge for around 30 minutes. Pumpkin Bread By: Béatrice Martel Tired of wasting an entire pumpkin every Halloween? Then this recipe is for you! How to make sure my pumpkin is edible after Halloween? Do not cut it open and use the whole pumpkin as a decoration. Still want to make a jack-o-lantern? Cut your pumpkin a few hours before the big event and place a fake candle to light it up because the smoke from a lit candle will make the pumpkin flesh inedible. Keep in the fridge until cooking or store covered outside. Happy eco-friendly spooky season!

Ingredients Instructions: The purees: Turn the oven on to 350 degrees Fahrenheit. cup of dates Pumpkin puree: Water Cut Pumpkin in half and scoop out the seeds. One pumpkin Clean the seeds, dry, and place on one half of a baking The Bread: sheet. Place pumpkin halves open side down. Place on the 1 cup of date puree lower rack. 2 cups of pumpkin puree After 10 min of cooking, mix the seeds and let cook for 4 vegan eggs (4tbsp milled flax seeds or chia another 5min. Take seeds out and let pumpkin cook for an + 12tbsp of water) additional 15-30 min. The pumpkin should be very mushy 1/3 cup of neutral tasting oil when taken out. Let cool. 1 cup maple syrup With a blender, mix the pumpkin flesh with a tsp of water. 3 ½ cups of whole wheat flour Add a tsp at a time until desired consistency is achieved. Put 3 tsp of baking powder aside. 1 tsp baking soda Date puree: 1 tsp of cinnamon Add dates to a microwave safe bowl and cover with water. 1 tsp of cardamom Cook in the microwave for 1min increments until dates start ½ tsp of nutmeg to come apart. This can be done while the pumpkin is Pinch of salt cooking. 2 cups of add-ins: here I used pumpkin seeds, Add dates with a tsp of their cooking water in a blender. raspberries* and chocolate Blend until desired consistency is achieved, adding a tsp of *Adding berries to your bread will make it water at a time as needed. Put aside. moister. Pumpkin bread: While the pumpkin is cooking, prepare dry ingredients. Mix flour, baking powder, baking soda, spices and dry add-ins such as chocolate (I recommend a minimum of 70% dark) and the pumpkin seeds you just dried. Add date puree, pumpkin puree, oil, maple syrup, and vegan eggs in a separate bowl. Whisk well. Mix dry ingredients with wet ingredients. Once barely mixed, add fruit add-ins and mic until incorporated. Be careful not to overmix. Bake for 40-50 min until fully cooked. Enjoy! Sweet Fall Oatmeal BY LYN MOUHAJER

Prep: 10 minutes Cook: 15 minutes Total: 25 minutes Servings: 1 or 2

Ingredients: 1 mashed banana 1 apple chopped into small pieces 1 ½ cup of rolled oatmeal Instructions: 1 tsp nutmeg 1. Preheat the oven to 350 degrees Fahrenheit. 2 tsp of cinnamon 2. In a small oven pan, place the mashed banana, the apple pieces, the oatmeal, the nutmeg and the cinnamon. Mix them together with a fork. Toppings: 3. Place the oven pan in the oven. Cook for 15 Peanut Butter minutes. Maple syrup (optional) 4. If you want the oatmeal to be nice and crispy, More Cinnamon! (Optional) leave it for longer in the oven! If not, you can take it out when you are satisfied with the texture. 5. Finally, add the peanut butter with toppings of your preference (fruits, maple syrup, cinnamon, nuts) DEC. 2020 | VOL. 1 VEGAN SWEET POTATO AND CHOCOLATE MARBLE BREAD

BY ANNABEL ZECCHEL

Hey there! My name is Annabel and here you will find an amazing recipe for Vegan Sweet Potato Bread. This is one of my favorite quick-breads and it’s perfect for the fall because sweet potatoes are in season! This recipe has a pretty interesting story, it’s not just any normal recipe you can pull off the internet. It actually started out as my mom’s Zucchini bread recipe (which by the way is also very delicious), but one day she decided to use sweet potatoes instead. Then she added the chocolate swirl to make it even more fun! After that, I tweaked it to make it a vegan recipe. And there you go! The Vegan Sweet Potato and Chocolate Marble Bread was born! Note: This is a quick-bread recipe, therefore you will not need yeast to raise the bread. One Loaf

Ingredients:

Dry: 1 1/2 Cups of all purpose flour 1/4 Cup cocoa powder 1/2 Cup of white sugar (or cane sugar) 1 tsp cinnamon 1/2 tsp nutmeg 1/2 tsp salt 2 tsp baking powder 1/4 tsp baking soda Wet 3/4 Cup Cooked and Mashed Sweet Potato 3/4 Cup non-dairy milk (ex: almond or oat milk) 3 tbsp vegetable oil

Instructions:

1. Preheat the oven to 365 F (185 C) and line a loaf pan with baking (parchment) paper. 2. Mix flour, cinnamon, nutmeg, salt, baking powder and baking soda together in a large bowl. 3. Add Mashed Sweet Potato, non-dairy milk and vegetable oil to the flour mixture. 4. Remove ⅓ of dough and place into another bowl. Add the cocoa powder and sugar. Mix well. 5. Using a large spoon, alternate adding the regular sweet potato dough and the chocolate sweet potato dough into the loaf pan. (Do not mix, this will create the ‘marbling’) 6. Bake for 60 mins, check the center with a toothpick. 7. Cool for 15 mins IN THE PAN. 8. Remove from the pan and allow bread to cool completely before serving. BY VICTORIA BAER HOMEMADE ZERO WASTE BREAD

This bread recipe is simple and does not require much time or ingredients! It can also be practical to double the recipe and freeze a loaf.

INGREDIENTS:

2 cups all-purpose flour 1 cup wholemeal flour (or whole wheat flour) 1 1/2 tsp. salt 1/2 tsp. instant yeast 1 1/2 cups room temperature water

Instructions:

1. In a large mixing bowl, whisk the flours, salt and yeast together. Stir in the water until a thick dough forms. Cover the mixing bowl with a cloth and let it rest 12 hours at room temperature. 2. Preheat the oven to 450 F (230 C) and place a 4 to 6-quart cast iron pot inside until the oven has reached the desired temperature. 3. Once the oven is hot, remove the covered pot and carefully line it with parchment paper. Transfer the dough (that has risen) from the mixing bowl to the pot. Sprinkle some flour on top and place it in the oven for 30 minutes. Remove the lid and bake for another 15 minutes to get the outside crusty and golden brown. Transfer onto a cooling rack.