A Gluten-Free Day on a Plate with Wake Up and Kale

Hi There! I'm Arisha from  @wakeupandkale. I’m a 24 year old athlete and recipe developer from Vancouver, Canada  with a passion for living a healthy yet balanced lifestyle. My goal is to inspire others to enjoy cooking and to show how easy and delicious healthy eating can be. I’ve put together a day of delicious, gluten free plant-based eating! From creamy butternut squash mac and cheese to fudgy mocha banana bread, there’s something for everyone to enjoy! Thank you for being here and following along on this journey with me. I can't wait to see what you guys whip up!

BREAKFAST: SWEET POTATO BAKED OATMEAL

This sweet potato baked oatmeal is loaded with cozy goodness and topped with a delicious, crunchy pecan topping. It feels like you’re eating cake for breakfast, but it's vegan, gluten free and made with good-for-you ingredients!

 

This sweet potato oatmeal was inspired by those warming sweet potato casseroles that come around every fall! It’s packed with all the cozy goodness and truly feels like you’re eating cake for breakfast. I still can’t believe that these baked oats are made from all wholesome ingredients like oats, sweet potatoes, ground flaxseed and almond milk. Finally a breakfast cake that’s both healthy and irresistibly delicious!

SWEET POTATO BAKED OATMEAL

PREP TIME: 5mins

COOK TIME: 25mins

TOTAL TIME: 30mins

SERVINGS: 1

INGREDIENTS

• 1/2 c gf rolled oats

• 1 tsp chia seeds

• 1 tsp baking powder

• 1/2 tsp cinnamon

• 2/3 c almond milk

• 2 tbsp sweet potato puree

• 1/2 tbsp maple syrup

• 1 tbsp chopped pecans

• 1/2 scoop vanilla protein powder* optional

INSTRUCTIONS

1. Add all ingredients except pecans to a high speed blender or food processor and blend until smooth

2. Pour batter into a small, lightly greased baking dish and top with chopped pecans.

3. Bake at 375F for 23-25mins until puffed up and lightly golden.

4. Top with a drizzle of almond butter and a splash of almond milk, and enjoy!
   
   
   

SNACK: CHUNKY MONKEY ENERGY BALLS


These no bake energy balls taste like scrumptious banana bread and are so easy to whip up! Loaded with healthy ingredients like oats, banana and flaxseed for a quick and easy energizing snack.

These no bake chunky monkey energy balls basically taste like banana bread, but in the form of energy balls! Plus the peanut butter, banana and chocolate combo is truly unbeatable! The best part is that they’re SO easy to make, with no baking required! All you do is combine all your ingredients together in a bowl, form into balls and place them in the fridge to firm up. They’re also totally customizable with any add ins and flavour combos. I love enjoying these for pre/post workout snacks, or when I’m craving a sweet treat!

 

NO BAKE CHUNKY MONKEY ENERGY BALLS

These no bake energy balls taste like scrumptious banana bread and are so easy to whip up! Loaded with healthy ingredients like oats, banana and flaxseed for a quick and easy energizing snack.

PREP TIME: 10mins

TOTAL TIME: 10mins

SERVINGS: 20

INGREDIENTS

• 1 1/2 c gf rolled oats
• 1 ripe banana mashed
• 1/2 c almond butter
• 1/2 c crushed walnuts
• 1/4 c maple syrup
• 2 tbsp ground flaxseed
• 1/4 tsp salt
• 1/4 c mini chocolate chips
• 1 scoop protein powder (optional)
• ~1tbsp almond milk (optional)

INSTRUCTIONS

1. In a large bowl, mash bananas and then stir in all ingredients except nuts and chocolate chips. Add ~1tbsp almond milk if too crumbly.
2. Fold in nuts and chocolate chips.
3. Refrigerate dough for 20 mins.
4. Roll dough into 1in balls and enjoy!

Store in the fridge (or freezer and save for later!)


LUNCH: PESTO TOAST WITH TOFU SCRAMBLE

This vegan pesto toast is perfect for breakfast, lunch or any time of day! Delicious basil pesto is slathered on toasted sourdough bread and topped with a lovely tofu scramble. It’s the best toast combo that everyone will be talking about!

PESTO TOAST WITH TOFU SCRAMBLE

This vegan pesto toast is perfect for breakfast, lunch or any time of day! Delicious basil pesto is slathered on toasted gluten free bread and topped with a lovely tofu scramble. It's the best toast combo that everyone will be talking about!

PREP TIME: 10mins

COOK TIME: 10mins

TOTAL TIME: 20mins

SERVINGS: 2

INGREDIENTS

Vegan pesto

• 1 c packed basil
• 1 c packed spinach
• 1-2 tbsp lemon juice
• 2 tbsp nutritional yeast
• 3 tbsp olive oil
• 1-2 tbsp water
• 2 tbsp cashews
• 1 tsp minced garlic
• 1/4 tsp sea salt

Tofu scramble

• 1/2 15 oz block tofu
• 1/2 tsp paprika
• 1/4 tsp turmeric
• 1/2 tsp garlic powder
• 1/4 tsp chili powder

1/2 tbsp nutritional yeast

INSTRUCTIONS

• Vegan Pesto

Blend all ingredients together in a high speed food processor until smooth. Add water to thin as needed until desired consistency is reached.

• Tofu scramble

Pat tofu dry with a paper towel. Crumble with your hands into small pieces.
Heat 1tbsp of coconut oil in a pan on medium-high heat.
Add in crumbled tofu and sauté for 2-3 minutes.
Add all remaining ingredients and cook 5 minutes, stirring occasionally.

• Assemble!

Spread a thick layer of pesto on two slices of gluten free bread. Top with tofu scramble and enjoy!

SNACK: VEGAN MOCHA BANANA BREAD

This vegan mocha banana bread is a scrumptious twist on your classic banana bread! It’s vegan, naturally sweetened, and tastes like a rich, fudgy brownie! Perfect for a delicious treat, breakfast, or afternoon pick me up!

This vegan mocha banana bread is ultra moist and fluffy at the same time! It tastes like a cross between banana bread and a rich chocolate brownie! No one would believe that it’s vegan, gluten free, and oil free! This loaf is also naturally sweetened with those EXTRA ripe bananas and a touch of pure maple syrup. It’s the perfect nourishing treat that’s both healthy and delicious!

 

VEGAN MOCHA BANANA BREAD


This vegan mocha banana bread is a scrumptious twist on your classic banana bread! It's vegan, naturally sweetened, and tastes like a rich, fudgy brownie! Perfect for a delicious treat, breakfast, or afternoon pick me up!

PREP TIME: 10mins

COOK TIME: 55mins

TOTAL TIME: 1hr 5mins

SERVINGS: 12

INGREDIENTS

• 1 3/4 c gf flour (sub oat flour)

• 1/3 c unsweetened cocoa powder

• 1 tsp cinnamon

• 2 tsp instant coffee powder

• 1 tsp baking powder

• 1 tsp baking soda

• 1/4 tsp salt

• 2 flax eggs (2tbsp ground flaxseed + 5 tbsp water)

• 3 ripe mashed bananas

• 1/4 c maple syrup

• 1 tsp cider vinegar

• 1 tsp vanilla extract

• 1/2 c chocolate chips + more for sprinkling on top

INSTRUCTIONS

1. Preheat oven to 350F and line a loaf pan with two flaps of parchment paper.

2. For flax eggs, combine 2tbsp ground flax with 5 tbsp water. Let sit 5 mins to "gel."

3. In one bowl, mash bananas and then stir in all wet ingredients, including flax eggs.

4. In another bowl, combine all dry ingredients except chocolate chips.

5. Add dry ingredients to wet and stir until just combined.

6. Fold in chocolate chips.

7. Transfer batter to your prepared loaf pan and top with additional chocolate chips. Bake for 50-60 minutes or until toothpick comes out clean.

Let cool in pan for 15 minutes and then transfer to a wire rack to cool completely!


DINNER: VEGAN BUTTERNUT SQUASH MAC AND CHEESE

This butternut squash mac and cheese is a vegan, healthier alternative to your classic mac and cheese! Made with good-for-you ingredients, no baking required and is extra CREAMY and delicious! It’s sure to be a weeknight favourite that the whole family will enjoy!

VEGAN BUTTERNUSH SQUASH MAC N CHEESE

This butternut squash mac and cheese is a vegan, healthier alternative to your classic mac and cheese! Made with good-for-you ingredients, no baking required and is extra CREAMY and delicious! It's sure to be a weeknight favourite that the whole family will enjoy!

PREP TIME15mins

COOK TIME10mins

TOTAL TIME25mins

SERVINGS4

INGREDIENTS

• 1.5 c cubed & roasted butternut squash
• 3 tbsp nutritional yeast
• 1 tbsp cornstarch
• 1/2 c cashews (soaked overnight or in hot water for 2hrs)
• 1 c vegetable broth
• 1 tbsp lemon juice
• 1 tbsp coconut oil
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/4 tsp paprika
• 1/4 tsp turmeric (optional for colour)
• Salt/pepper
• 8 oz macaroni pasta (I used chickpea pasta)
• Kale, spinach, broccoli (optional)

INSTRUCTIONS

Pasta

1. Cook pasta al dente according to package instructions. Drain and set aside.

Sauce

1. Blend all ingredients together, including butternut squash, in a high speed blender or food processor until smooth and creamy.

Assemble

1. Pour sauce into pot of cooked pasta along with any mix in’s desired (kale, broccoli, etc.) Cook another 2 minutes over medium heat and serve! Store leftovers in an airtight container in the fridge.

NOTES

*I love this recipe with vegetable broth but you can also sub nut milk (ex.coconut milk, oat milk, etc.)