Featured Recipes

Emma Roche is a budget-and-health conscious cook who is certified in plant-based nutrition. Since starting PlantPlate.com in 2013, Emma has been working on recipes and articles to help show others that healthy eating can be both flavourful and affordable.

The following recipes are from Emma's recently released eBook, Whole Food Plant Based on $5 a Day . The eBook is currently being used by Dr. Craig McDougall and his team at ZOOM+Prime, a primary health care facility established in 2015 as part of the ZOOM+ Health Insurance system.

The ZOOM+Prime program helps patients prevent and reverse chronic diseases - including
diabetes, hypertension, high cholesterol, and heart disease - by using food and movement
as medicine. The eBook provides patients with a detailed 28 day program to follow,
including recipes, grocery lists, and day-by-day preparation instructions. In other words, it's
their 'prescription' for a healthy starch-centred diet, and a healthier future! You can find out more about the eBook, and purchase a copy, here: https://payhip.com/b/frYi.

Cinnamon Crunch Granola

Preparation Time: 15 minutes
Cooking Time: 25 minutes
Servings: 8

Notes:
When cooking the granola, it's important to make sure that the oats around the edges of the tray don't burn. Keep an eye on it as it cooks, and remove the tray twice during baking to mix the oats if necessary. If you have a small oven, or are using small baking trays, toast the muesli in 2 batches instead of one, to ensure that it cooks evenly.

Ingredients:
● 5 cups old-fashioned oats
● 3 tbsp. flax seeds (whole or ground)
● 1/2 cup sunflower seeds
● 1 tsp. ground cinnamon
● 1/2 cup unsweetened applesauce
● 5 tbsp. brown sugar (can sub 4 tbsp. maple syrup)
● 1/3 cup raisins

Instructions:
1. Preheat the oven to 170°C / 340°F. Line one extra large, or 2 small, baking trays
with baking paper.

2. In a large mixing bowl, combine the oats, flax seeds, sunflower seeds, and
cinnamon. Stir to combine. In a separate bowl, stir together the applesauce and
sugar (or syrup), then pour this over the oat mixture. Mix well to ensure that the
oats are evenly coated with the applesauce.
3. Spread mixture out over the baking tray(s) in an even layer. Bake for 15 minutes,
then remove tray from the oven, and toss the mixture with a spatula to redistribute
the ingredients. Return to the oven and bake for a further 10 minutes.
4. Remove granola from the oven, and stir through the raisins. Set aside to cool for 1
hour. (Don't worry if the oats still seem a little wet when you take them out of the
oven- they will crisp up as they cool down!) Once cooled, transfer granola to a large
container or glass jar, and store in the refrigerator.

Veggie-Packed Chili with Cornbread

Preparation Time: 20 minutes
Cooking Time: 50 minutes
Serves: 6

Ingredients:
For the Cornbread:
● 2 cups cornmeal
● 1 cup whole wheat flour
● 4 tsp. baking powder
● 3 tbsp. brown or raw sugar
● 1/4 tsp. salt
● 1 tbsp. flax seed (whole or ground)
● 1/2 cup water
● 1 cup soy or almond milk
● 1/2 cup unsweetened applesauce

For the Chili:
● 1 medium onion, diced
● 2 cloves garlic, minced
● 2 medium carrots, diced
● 2/3 cup low sodium vegetable broth (or water)
● 1 tsp. chili powder
● 2 tsp. ground cumin
● 1 tsp. sweet (regular) paprika
● 2 x 15 oz. cans diced tomatoes
● 1/2 tsp. dried oregano
● 1/2 tsp. liquid smoke or smoked paprika
● 10-12 oz. frozen spinach
● 2.5 cups cooked kidney or pinto beans (or 2 x 15 oz. cans, drained and rinsed)
● 1 cup frozen corn
● 1/2 cup low sodium vegetable broth, extra (or water)
● 1/4 tsp. ground black pepper
● Salt, to taste (optional)

Instructions:
1. Preheat the oven to 190°C / 375°F. Line a medium-sized (7-9 inch) cake tin or
baking dish with baking paper.
2. Prepare the cornbread. Combine the cornmeal, flour, baking powder, sugar and salt
in a large mixing bowl, and stir to combine. In a separate bowl, combine the
flaxseed, water, milk and applesauce, and whisk to combine. Add the wet ingredients
to the dry, and mix gently with a fork until just combined. Be careful not to overmix
the batter as this can result in a tough cornbread. Pour batter into the lined tin, and
bake for 25 minutes until firm.
3. While the cornbread bakes, make the chilli. Combine the onion, garlic, carrots, and
2/3 cup of vegetable broth in a large pot. Sauté over a high heat for 5-6 minutes
until the onions are soft. Reduce heat to medium, and add the chilli powder, cumin,
and sweet paprika. Cook, while stirring, for 1-2 minutes until the spices become
fragrant. Add a little more water if necessary to prevent sticking.
4. Add all remaining 'chili' ingredients, except for the salt, and stir to combine. Cover
the pot with a lid, and leave to simmer for 20 minutes.
5. Once the cornbread is done, remove it from the oven. Leave to cool for 10 minutes
before turning out on a wire rack, and slicing into 6 even pieces.
6. When the chilli has finished cooking, remove it from the heat. Serve immediately,
with a piece of cornbread on the side.
You can season your chili with salt and/or hot sauce to taste, if desired. It is best to do this
at the table rather than during cooking.

Moroccan Chickpea and Cauliflower Stew

Preparation Time: 10 minutes
Cooking Time: 40 minutes
Serves: 4-6

Ingredients:
● 1 medium onion, diced
● 2 cloves garlic, minced
● 1/2 cup low sodium vegetable broth (or water)
● 1/2 tsp. chilli powder
● 3 tsp. ground cumin
● 1 tsp. sweet (regular) paprika
● 2.5 cups cooked chickpeas (or 2 x 15 oz. cans, drained and rinsed)
● 1 x 14.5 oz. can chopped tomatoes
● 1/4 tsp. cinnamon
● 1/2 cup low sodium vegetable broth, extra (or water)
● 3 tablespoons raisins
● 16 oz. frozen cauliflower florets
● 8 oz. frozen green beans
● 2 tbsp. apricot preserves
● 1/4 tsp. ground black pepper
● Salt to taste (optional)
● 4-6 cups of cooked brown rice, to serve

Instructions:
1. Combine the onion, garlic, and 1/2 cup of vegetable broth in a large pot. Sauté over
a high heat for 5-6 minutes until the onion is soft. Add the chilli powder, ground
cumin, and sweet paprika. Cook, while stirring, for 2 minutes until the spices become
fragrant. Add more water if necessary to prevent sticking.
2. Reduce the heat to medium, then add the chickpeas, tomatoes, cinnamon, extra 1/2
cup of vegetable broth, and raisins. Stir to combine. Cover and allow to cook for 15
minutes.
3. Remove the lid. Add the cauliflower, green beans, and apricot preserves. Stir to
combine. Return the lid to the pot and cook for a further 10 minutes.
4. Remove stew from the heat, stir through the black pepper, and season with salt to
taste. Serve immediately on a bed of brown rice.