Cauliflower Fritters

With Garlic Dill Sauce 



  • 1/2 small head of cauliflower, cut into florets

  • 1/2 medium Vidalia (sweet) onion

  • 2 tbsp lemon juice

  • 1 tbsp olive oil

  • 1 tsp salt

  • 1 cup (250 mL) white rice flour

  • 1 tbsp baking soda

  • 1 tsp chili powder

  • 3 tbsp fresh parsley, chopped

  • 2 tbsp fresh dill, chopped

  • 1 tbsp fresh chives, chopped

  • 2 tbsp canola oil

  • 4 gluten-free, allergy-friendly pitas, toasted 

  • 1 cucumber, cubed

Garlic Dill Sauce

  • 5 tbsp olive oil

  • 1/4 cup (60 mL) lemon juice

  • 1 large garlic clove

  • 1 tbsp fresh dill

  • 3/4 tsp salt

  • 1/2 tsp Dijon mustard (optional)



  1. For the garlic dill sauce, place all ingredients in a blender and mix until smooth and thick.

  2. For the fritters, place cauliflower in a food processor and pulse to consistency of rice. Scrape into a medium bowl.

  3. Place onion, lemon juice, olive oil and salt in the food processor and puree. Add flour, baking soda and chili powder and process into smooth, thick batter.

  4. Stir batter and herbs into cauliflower until well combined.

  5. Heat a large skillet over medium heat. Add canola oil and swirl to coat pan. Drop cauliflower mixture by the heaping tablespoon into the pan and flatten each patty to 1/2-inch thickness. Cook 3-4 minutes per side, or until golden brown. The recipe makes 20-24 fritters.

  6. Serve fritters on toasted pitas, drizzle with garlic dill sauce and top with cucumber slices.

Blueberry Banana Muffins


  • 3/4 cup mashed ripe banana (about 2 medium bananas)

  • 3/4 cup + 2 tablespoons  unsweetened rice milk

  • 1 teaspoon apple cider vinegar

  • 1/4 cup pure maple syrup

  • 1 teaspoon pure vanilla extract

  • 1/4 cup coconut oil, melted

  • 2 cups white spelt flour (or substitute a gluten free flour blend)

  • 4 to 6 tablespoons coconut sugar or natural cane sugar

  • 2 teaspoons baking powder

  • 1 1/2 teaspoons cinnamon

  • 1/2 teaspoon salt

  • 1/2 teaspoon baking soda

  • 1 1/4 cups  frozen or fresh blueberries



  1. Preheat oven to 350°F and grease a muffin tin.

  2. In a medium bowl, mash bananas.

  3. Place mashed banana into medium bowl along with the milk, vinegar, maple syrup, and vanilla. No need to stir it yet.

  4. Melt the coconut oil in a small pot over low heat. Set aside.

  5. In a large bowl, mix together the dry ingredients (flour, sugar, baking powder, cinnamon, salt, and baking soda).

  6. Stir coconut oil into the wet mixture. Pour wet ingredients onto the dry ingredients and stir until just combined. Do not overmix as spelt is a fragile little flour.

  7. Gently fold in the blueberries, being sure not to overmix as this can result in dense muffins.

  8. Spoon a heaping 1/4 cup of batter into each muffin tin, filling each tin about 3/4 full (they will be almost full, but this is normal). 

  9. Bake at 350°F for 23 to 27 minutes until a toothpick comes out clean.

  10. Cool in pan for 5 to 8 minutes and then transfer muffins to a cooling rack.

Vegan Lentil Burgers

a favorite of the Karnischky Family


  • 1 cup dry lentils, well rinsed

  • 2 1/2 cups water

  • 1/2 teaspoon salt

  • 1 tablespoon olive oil

  • 1/2 medium onion, diced

  • 1 carrot, diced

  • 1 teaspoon pepper

  • 1 tablespoon soy sauce

  • 3/4 cup rolled oats, finely ground

  • 3/4 cup breadcrumbs



  1. Boil lentils in the water with the salt for around 45 minutes. Lentils will be soft and most of the waterwill be gone.

  2. Fry the onions and carrot in the oil until soft, it will take about 5 minutes.

  3. In a bowl mix the cooked ingredients with the pepper, soy sauce, oats and bread cumbs.

  4. While still warm form the mixture into patties, it will make 8-10 burgers.

  5. Burgers can then be shallow fried for 1-2 minutes on each side or baked at 200C for 15 minutes

Blueberry Muffins

submitted by Elizabeth Clark


  • ​1/3 cup + 2 tablespoons coconut flour

  • 1/8 teaspoon baking soda

  • 2 tablespoons raw honey

  • 1/2 cup coconut milk, full fat

  • 2 tablespoons coconut oil, melted

  • 3 eggs

  • 1/2 teaspoon vanilla extract

  • 1/4 cup fresh blueberries (frozen blueberries will not work)



  1. Preheat the oven to 350°F and line a muffin tin with baking cups.

  2. Mix together the coconut flour and baking soda.

  3. In a separate bowl, whisk together the honey, coconut milk, coconut oil, eggs, and vanilla extract.

  4. Using a rubber spatula, mix the wet and dry ingredients together.

  5. Gently fold the blueberries into the batter.

  6. Spoon batter into the prepared muffin tin, filling each to the top.

  7. Bake until a toothpick inserted into the center comes out clean, about 30-35 minutes.

  8. Set pan on a wire rack to cool. Wait until muffins are completely cool before serving. Store in the refrigerator.