1. Preheat oven to 180°C (350°F). Place rack in centre of oven. Line a 12-cup muffin tin with paper baking cups or grease the tin.
2. In a large bowl, beat an egg.
3. Add cereal, cashew milk, almond butter, brown sugar, oil, vanilla and nuts and mix. Reserve.
4. Combine flour, baking power and cinnamon and add gradually to the reserved cereal mixture. Let the batter rest for 10 minutes.
5. Spoon into 12 moulds and bake for 30 minutes or until a toothpick inserted in the centre of a muffin comes out clean. Cool before serving.
6. Round out your breakfast with fresh fruit.

Muffins can be stored in the freezer for up to 2 months.

1. In a pot, heat oil over low heat and sauté onion and garlic for 3 minutes.
2. Add mushrooms and thyme.
3. Continue to cook for 5 minutes, add white wine and simmer for 5 more minutes.
4. Pour the mixture into a blender and purée.
5. Add the remaining ingredients to the blender and blend until smooth.
6. Serve with whole-grain bread or unsalted, high-fibre crackers.

1. In a large pot over medium heat, fry yellow onions until they begin to turn golden.
2. Add ginger, cumin, ground coriander and cinnamon. Cook while stirring, until onions absorb the aromas. Add carrots, chicken broth and water. Bring to a boil, reduce heat to low and simmer, cover for about 20 minutes.
3. Pour the soup into a blender and blend until smooth, then return to pot. Add chopped almonds and stir to reheat the soup.
4. Garnish with a few sprigs of coriander (optional).
5. Serve with whole-grain bread or unsalted, high-fibre crackers.

Tip: Freeze the ginger to make it easier to grate.

1. In a pot with a lid, sauté garlic and onion until the onion is transparent.
2. Add green pepper and cook, stirring frequently, for about 5 minutes, or until the vegetables are soft.
3. Add the remaining ingredients and bring to a boil over medium-low heat, stirring continuously.
4. Reduce heat to low and simmer for 30 minutes, while stirring occasionally.

This chili is a one-dish meal, because it includes vegetables, a vegetable protein and a whole grain (corn).

1. In a large pot over medium-high heat, sauté turnip, celery, zucchini, peppers and garlic for approximately 7-8 minutes, stirring occasionally.
2. Add the remaining ingredients and cook, covered, for approximately 20 minutes or until vegetables are tender.
3. Serve on a bed of basmati rice.

1. Place quinoa in a medium-sized pot and add 3 cups milk, maple syrup, vanilla and cinnamon. Bring to a boil, then reduce heat to low. Let simmer for 10 minutes, uncovered. Reserve.
2. Use a fork to beat egg and the remaining milk. Gradually stir into the reserved quinoa.
3. When serving, add 1/2 cup fruit of your choice.
4. For a smoother texture, purée the mixture in a blender.

Can keep for up to 5 days in the refrigerator.

1. In a large pot, sauté onions and garlic in oil.
2. Add the other vegetables and herbs and stir.
3. Add all the remaining ingredients.
4. Simmer over low heat for approximately 30 minutes.
5. Serve this sauce over whole-wheat pasta, rice or whole-grain couscous. You can also mix it in a blender and use as pizza sauce.

1. In a blender or food processor, mix all the ingredients except parsley and paprika until smooth. Empty into a bowl.
2. Garnish the mixture with chopped parsley and sprinkle with paprika.
3. Serve with raw vegetables and low-sodium, high-fibre crackers or whole-wheat pitas.

Tip: You can make different variations of homemade hummus by adding different spices, herbs or flavourings (e.g., basil, rosemary, curry, mint, grilled peppers, lime juice, caramelized onions).

1. Cook pasta in a large pot of water.
2. In a dry skillet, roast walnuts over medium heat for a few minutes. Reserve.
3. When pasta is cooked and drained, add the basil, parsley, garlic, olive oil and lemon juice. Toss until all the ingredients are evenly distributed on the pasta. Add nuts and toss to coat.
4. Serve with spinach salad or another green vegetable of your choice.

Tip: Herbs can be purchased ready to serve in a tube, in the produce section of your grocery store.

1. Place barley and water in a pot. Cover and bring to a boil over high heat. Simmer over low heat for 45 minutes or until barley is tender. Drain excess water. Transfer to a large bowl and cool.
2. In a pot of boiling water, cook edamame for approximately 2 minutes; drain. Add to barley and cool.
3. In a small bowl, mix all the vinaigrette ingredients well.
4. Once the barley and edamame mixture has cooled, add beets, green onions, peas and parsley.
5. Pour vinaigrette over salad and toss well.

1. In a large bowl, combine all the salad ingredients.
2. In a medium-sized bowl, mix all the vinaigrette ingredients, except for oil.
3. Add oil in a slow stream, whisking vigorously to emulsify.
4. Pour the vinaigrette over the salad and toss.

1. Pour millet into a pan and add water and broth. Bring to a boil over high heat, then reduce to medium-low, cover and continue cooking for 15 minutes.
2. Put millet into the refrigerator to cool.
3. Meanwhile, in a skillet sauté the pepper strips in olive oil.
4. To the cooled millet, add tomatoes, peppers, edamame and coriander to taste, and mix. Reserve.
5. In a small bowl, combine all the vinaigrette ingredients and add to the millet salad.

This salad is a one-dish meal, because it includes vegetables, a vegetable protein and a whole grain.

1. Rinse millet. In a pan with 1 cup (250 mL) of water, bring to a boil, cover and reduce heat to low until water evaporates (20 minutes).
2. Using a food processor, roughly chop the oats. Add tempeh and mix until very crumbly.
3. In a skillet over high heat, sauté onions in olive oil until transparent. Add white mushrooms and sauté for approximately 5 minutes. Add garlic and sauté for 2 minutes. Add potatoes, oat and tempeh mixture, millet, broth and spices. Cook for approximately 20 minutes, or until potatoes are very tender. The mixture should be moist and stick together. Add water if needed. Cool. Preheat oven to 180ºC (350ºF) and place rack at the bottom of oven.
4. Place flour in a large bowl. Set aside.
5. In another bowl, mix together water and oil. Pour over flour and, using hands, combine until flour is moist. Divide dough and shape into two disks roughly 2.5 cm thick.
6. Roll out each disk of dough between two sheets of parchment paper. Place one pastry shell in a 23 cm pie plate. Pour in filling and spread evenly. Cover with the second pastry shell and, using a fork, crimp the edges to create a seal. Cut slits in the dough. Brush with milk.
7. Bake for approximately 50 minutes.

1. Slice tofu into small cubes and pat dry. Dip in beaten egg and roll in cornstarch.
2. In a large skillet or wok, heat vegetable oil and fry tofu cubes until golden. Remove to a plate and set aside.
3. In the same pan, sauté green onions, ginger and garlic in sesame oil.
4. Add water, brown sugar and vinegar and cook for 2 minutes. Add soya sauce, hoisin sauce, ketchup and crushed red pepper. Simmer for a few minutes until sauce thickens.
5. Add tofu cubes to sauce and stir. Continue to cook a little longer until the tofu is heated through.
6. Meanwhile, sauté vegetables over high heat until hot and tender-crisp.
7. Serve tofu and vegetables on a bed of brown rice or noodles. Sprinkle a few sesame seeds on top just before serving.

Tip: Freeze ginger root to make it easier to grate. When purchasing Asia-style sauces (soya, tamari, hoisin, teriyaki), look for the lowest sodium content (less than 140 mg per tablespoon).

1. Heat oil in a wok and sauté vegetables and tofu for 3-5 minutes, until vegetables are tender-crisp.
2. Meanwhile, combine the sauce ingredients and heat for 90 seconds in the microwave to melt the peanut butter.
3. Mix sauce well with a whisk.
4. Pour sauce over vegetables, combine and cook for 1-2 minutes.
5. Serve over brown rice or noodles and sprinkle with sesame seeds.