Plant Based Recipes

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Plant based recipes are a foreign concept for most North americans. I used to eat meat from animals and products from them, like milk, cheese and eggs. And then I worked 2 horrifying shifts as a dairy milker at a 130 head dairy farm and saw up close and personal what happens to cows on an industrial farm. Dairy cows live their whole lives in concrete barns, eating, pooping, and giving birth to beautiful calves who are taken from them after just 4 days so that they can maintain milk production that sometimes exceeds 32 litres per day.

With the new market for bovine colostrum (a new “miracle cure” for dogs) this 4 day mother and calf time is no longer written in stone and calves may be taken from their mothers after just a few hours. It’s not like the cows and calves don’t mourn each other’s loss. From what I saw, the new moms are obviously sad and call out repeatedly when their bawling calves are taken from them. It’s no wonder that many dairy cows were afraid of the milkers. Cows that don’t fully cooperate are bad cows and are sold at auction. I was horrified at the was these animals have been turned from a family milk cow into a cog in a big industrial machine.

Plant based Milk Uses Fewer Resources than Dairy

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A cow needs about 30 lbs of food to make 30 litres of milk

According to the Dairy Farmers of Ontario, a single dairy cow needs to eat about 30 lbs of food per day. And a cow has to drink 80 to 180 litres of water every single day. Many more litres of fresh water is needed to hose their semi liquid poop from the barns and milking parlour. Multiply those numbers by 130 and that’s 3900 lbs of food and 10400 to 23400 of water to make a measly 3900 litres of milk per day. Never mind the fuel and energy used to run a dairy farm- That is still a lot of environmental resources that are going toward when humans don’t need cows milk to thrive. Here is a link to the Dairy Farmers of Ontario website:

Here are the resources used to make 1 litre of milk.

*Data from BBC Science Focus Magazine

Dairy Milk

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Dairy uses more resources than other other type of milk
  • Emissions (kg) = .63
  • Land Use (square metre)= 1.79
  • Water (litre)= 125.62

Oat Milk

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Oat milk is delicious and is grown and made in Canada!
  • Emissions (kg)= .18
  • Land Use (square metre)= .15
  • Water (litre)= 9.65

Almond Milk

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Almond Milk uses more water than other plant basd milks
  • Emissions (kg) = 0.14
  • Land use (square metre) = 0.1
  • Water (litre) = 74.3

Soy Milk

  • Emissions (kg) = 0.2
  • Land use (square metre) = 0.13
  • Water (litre) = 5.6

Plant Based Diet for a Better Planet in a new tab)

I realized that if I wanted to reduce my own impact on this beautiful planet, and help save a bunch of cows and other farm animals from living a miserable life I would need to change my eating habits. I cut out meat and dairy and soon wanted to try a cholesterol free existence, so I also cut eggs out of my diet. The health results? My blood pressure dropped, my cholesterol levels are very low, my energy levels are about the same as ever, and there is still no sign of the diabetes that runs in my family. So far so good.

The Plant Based Recipes

Here are some great plant based recipes that I know you’ll enjoy, whether you are a hard core vegan or someone who just wants to try some plant based recipes that don’t include animal products.


The Best Bannock Recipe

Bannock is a yummy, simple Canadian bread that can be baked, roasted on a stick over a fire, or fried and is best served with plenty of butter (vegan of course!) and jam, or used to wrap a yummy vegan burger.
Prep Time 5 minutes
Cook Time 20 minutes
Course Appetizer, Breakfast, Dessert, Side Dish
Cuisine American, Canadian, scottish
Servings 4
Calories 220 kcal


  • Cast Iron Pan
  • Chafing Pan
  • Large Mixing Bowl
  • Spoon


  • 2 cups All Purpose Flour
  • 2 tbsp baking powder
  • 1/4 tsp salt
  • 1 cup water
  • 2 tbsp flax or olive oil *optional if baking or roasting over a campfire


  • Measure all dry ingredients into a large bowl
  • Mix well
  • Add water and mix to form a soft, very slightly sticky, dough
  • Divide dough into 4 equal parts.
  • Roll each part into a ball with your hands
  • Pat each ball to into a circle, 1/2 inch thick
  • Heat 2 tbsp vegan butter or oil over medium heat in a large skillet.
  • When the vegan butter has melted, add as many bannocks as will fit comfortably in the pan.
  • Cook each side until golden brown on side, flipping as necessary. Cooking time per side will be 5 to 7 minutes. When bannocks are nice and puffy they are ready and delicious.


Are you ready to have something better than bread for breakfast or a sandwich?   When you are camping do you want to feed your kids something more nutritious than a hotdog or marshmallow, that can be roasted on a stick or even in a pie iron over a campfire?  Well, don’t panic, there’s bannock!  This Bannock recipe makes a versatile treat that is super easy to make and even easier to eat. 
I used to always make bannock Scottish style, in the oven, or wrapped around a fat stick and roasted slowly and patiently over a campfire.  But then one day, I ran out of burger buns.  What to do?  Well, bannock to the rescue!  It was time to try fried bannock.  I had my little outdoor stove set up on Helen’s old picnic table on the beach.  I heated up my cast iron skillet and melted a generous amount of vegan butter.  When everything was ready, I added my bannocks, fried one side to golden deliciousness, and then flipped then over and did the same on the other side.  Helen and I assembled our bannok burgers, with all the fixings and ate them in chairs around an oceanside campfire as the seals and sea lions swam by.   There is no going back to baked bannock, especially as I travel.  
I wonder at the marvels that could be- Vegan bannock pizza pockets,  bannock pan pies…so much to try…my bannock bucket list could be endless.  
Keyword baked, bread, campfire, First Nation, fried, grilled, Metis, quick bread, Scottish, vegan sidedish
Cup of chai tea on a brown background

My Favourite Spice Tea Recipe

This easy to make tea is made with a few simple ingredients. It really reminds me of Chai tea, but it's got a little extra zip with the addition of fresh ginger root, cloves and black peppercorns (don't look at me like that- just go ahead and try it). I made it in my Instant Pot, but you could just as easily make it on the stove. I just don't like burning propane when prices are so high, so the Instant Pot saves the day again.
Prep Time 5 minutes
Cook Time 20 minutes
Course Drinks
Cuisine Canadian, Indian
Servings 20
Calories 2 kcal


  • 1 Instant Pot Pressure Cooker


  • 20 whole cloves
  • 20 whole black peppercorns
  • 4 whole cinnamon sticks
  • 10 slices fresh ginger root
  • 2 tbsp black tea
  • 2 tbsp ground cardomom (use 15 whole green pods if you have them)
  • 1 tbsp tumeric powder
  • 10 cups water


  • Put water into the Instant Pot pot and add ginger root slices, cinnamon sticks, black peppercorns, and cloves. If you are going to use cardamom pods, you can add them here.
  • Put black tea, ground cardamom, and turmeric, into a tea bag and tie it tighlty so the smaller, finer ingredients can't escape.
  • Set Instant Pot to Pressure Cook for 8 Minutes
  • After time is up, allow the pressure to release naturally.
  • Serve hot, pouring into a cup and adding your favorite sweetener and oat milk. I used maple syrup to sweeten mine and it was a perfect balance for the spice mix.


This recipe is made with anti-inflammatory Ayurvedic ingredients.  Theoretically, if you drink it regularly it would help relieve inflammation such as arthritis, or stiffness.  Ginger root has a whole host of proven health benefits that you can read about by clicking here. Turmeric, cinnamon, cloves, cardamom and black pepper also have a whole bunch of wonderful benefits for the body and mind.
 Even if it doesn’t have you flexing like a Yogi,  this is a gently warming, spice tea. It has an enchantingly wonderful mix of spice flavors and just a little heat.  This chai-like spice tea is absolutely delightful to sit next to a campfire wit while you plan your next adventure.  If you try this and love it as much as I do, it would sure make my day to read about it in the comments.  Enjoy 🙂
Keyword cardomon, chai, cinnamon, ginger, spiced tea, tea, tumeric
Chanterelle-Mushroom sauce and Pasta

Chanterelle Pasta Sauce

Chanterelle mushroom season is upon us here on Vancouver Island. That means I am taking my travelling companions into the forest to reap this golden chanterelle bounty.
While I often dry fry Chanterelles before cooking them in vegan butter, I wanted to try something different with the motherload I picked today.
This delicious, vegan Chanterelle Mushroom Pasta was a little experiment I did that turned out to be an amazing sauce that will go with your favourite pasta. Although I used fresh chanterelle mushrooms, there is probably no reason you couldn't use dried mushrooms in this recipe instead of fresh chanterelles.
Also, if I had white wine on hand, I would have used it instead of Shiraz, and perhaps enjoyed the lovely golden colour that help to make golden chanterelle mushrooms so appealling.
Prep Time 5 minutes
Cook Time 10 minutes
Course Main Course
Cuisine Canadian
Servings 4


  • instant pot for sauteeing


  • 1/4 cup Becel vegan butter
  • 1 Tbsp extra virgin olive oil
  • 1 red oinion Medium, quartered and sliced very thin
  • 2 cloves crushed garlic
  • 1/4 cup red wine SHiraz or whatever you have
  • 1 1/2 lbs Fresh Chanterelle Mushrooms
  • 1/4 cup Nutritional Yeast
  • 1 tbsp Italian spice mix Find this in the spice aisle at the grocery store
  • 1 tbsp lemon Juice
  • 1 pinch salt
  • 1 pinch black pepper
  • 1/4 cup oat milk


  • Turn your Instant Pot on to the Saute function and wait for the beep to tell you it's hot.
  • Melt vegan butter in Instant Pot and add olive oil, stir to mix
  • Add onions and cook for 1 minute
  • Add garlic and cook for 1 more minute
  • Add wine and then chanterelle mushrooms.
  • Cook for a few minutes until chanterelle mushrooms soften
  • Add oat milk/cream and nutritional yeast and cook lightly until sauce is slightly thickened.
  • Mix in Italian spice mix and lemon juice.
  • Add salt and pepper to taste
  • Serve over your favorite Italian pasta. I used rigatoni, but use what you have handy.
  • Sprinkle with vegan parmasan to taste
Keyword becel vegan butter, chanterelle, chanterelle recipe, chanterelles, garlic, grilled mushroom recipe, instant pot, Italian spice mix, mushroom, mushrooms, oat milk, olive oil, onion, pasta, rigatoni, vegan butter, vegan main course, vegan recipe, west coast recipe, wine
marinated grilled veggies

Marinated Grilled Portobello Mushrooms

This is a simple but delicious vegan recipe that goes great in a grill basket over a campfire, but it's equally yummy done under the broiler of your oven.
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 35 minutes
Course Side Dish
Cuisine American
Servings 2


  • Barbecue or campfire grill basket


  • 4 portobello mushrooms
  • 1 thick sliced onion I like red, but use what you have
  • 12 Grape tomatoes
  • 1 Green pepper
  • 2 Beyond meat sausages cut in 1 inch pieces


  • 4 tbsp extra virgin olive oil
  • 2 tbsp Brag Sauce
  • 2 tbsp HP Sauce you can also use vegan worcestershire sauce
  • 1-2 cloves garlic crushed and chopped finely
  • 2 tbsp balsamic vinegar
  • 1 tsp italian seasoning
  • 1 tbsp lemon juice
  • 2 tbsp liquid smoke


Prepare the Veggies

  • Wash and dry all of your veggies
  • cut the peppers into bite sized bits
  • slice the onion into 1/4 thick slices
  • Put the mushrooms and veggies into a marinating tray or baking pan. Be sure the mushrooms are gill side up.

Make the marinade

  • Whisk all of the marinade ingredients together until they are one beautiful, aromatic marinade.
  • Pour the marinade over the mushrooms, veggies, allowing it to sink into the mushrooms, especially.
  • Allow the mushrooms and veggies to marinate for 10- 20 minutes or even more, if you can.
  • put the veggies and mushrooms into a flat grill basket and slowly grill over a fire until they are somewhat soft and the onions are translucent.
  • Enjoy


You can add Beyond Meat sausages to your vegetables to make an easy complete meal, but this is entirely up to you,
Keyword alberta, balsamic vinegar, barbecue, bc, bragg, campfire, comox valley, grilled, grilled mushroom recipe, grilled recipe, lemon juice, liquid smoke, mushrooms, plant based, portobello, recipe, rpod adventure, vegan recipe, vegan sidedish, vegetables
Hummus in bowl on platter of whole wheat pita

The Best Hummus Recipe

Hummus is a traditional, nutrient-rich chickpea dip that has its roots in the Middle East. This simple and basic hummus recipe is all you need to create the best hummus ever. It requires just 6 ingredients. You'll be happy to know that this easy-on-the-budget recipe is both delicious and packed with protein. You can dress it up with whatever additions you happen to love. Serve with warm whole-wheat pita bread, tortilla chips or veggies. It can also make any sandwich sing!
Prep Time 5 minutes
Cook Time 30 minutes
Course Appetizer, Side Dish, Snack
Cuisine Mediterranean
Servings 8
Calories 35 kcal


  • 1 Instant Pot Pressure Cooker
  • 1 food processor You can also use a blender


  • 1 cup dried chickpeas you can use a can of chickpeas instead, but they usually have added salt
  • 3 cups water
  • 1/4 cup tahini tahini is sesame/sesame oil paste that helps add a creamy texture and nutty taste
  • 1/4 cup lemon juice
  • 1-2 cloves garlic
  • 1/2 tsp salt
  • 1-2 tbsp olive oil, herbs, olives, pine nuts any of these is optional


Prepare chickpeas

  • place 1 cup of dried chickpeas in Instant Pot
  • Add 3.5 cups of water
  • Use the Beans/Chili function or set Pressure Cook for 45 minutes- It's better to cook the chickpeas for too long. Let it release pressure on its own.
  • Allow to chick peas to cool

Make the hummus

  • Add all ingredients to the bowl of the food processor or blender
    Hummus recipe ingredients in food processor
  • Blend until smooth
  • Drizzle with a little olive oil and sprinkle with cilantro.
  • Serve with wedges of warm pita, crackers, tortilla chips, or veggies
Keyword best hummus recipe, budget friendly recipe, chickpea dip, hummus recipe, instant pot, pita, pressure cooker, protein, tortilla chips