15

RECIPES
INCLUDED

WINTER

HOLIDAY

Whole Foods, Plant Based

Cookbook. Quick & easy
health conscious meals.
BY ALYCIA EMILY
Whole Foods, Plant Based Cookbook. Alycia Emily

Table of Contents
Why whole foods plant based ? 04
Whole Food, Plant-Based Diet and Lifestyle

Breakfast!! Southwestern Tofu Scramble 07

Ground turmeric gives this egg-free scramble a golden hue.

On-the-go! Overnight Oats! 08

It can help regulate blood sugar!

Healthy Whole Grain Waffles 09

100% free of refined sugar, gluten, oil, or refined flour.

Berry Blast Smoothie. Low-glycemic 10

100% free of refined sugar, gluten, oil, or refined flour.

Lunch!! Creamy no cream avocado pasta 11

15 Minutes or less!

Simple Squash Mac-N-Cheez 12

Creamy, cheesy, comforting and healthy !

Barley and Black Bean Salad 13

Beans and barley are great sources of dietary fiber!

Asparagus-Parmesan Pita Pizzas 14

Full of vitamins and heart-healthy antioxidants.

2
Whole Foods, Plant Based Cookbook. Alycia Emily

Table of Contents p.2

Kale and Sweet Potato Brown Rice Bowl 15
18 grams of protein and 20 grams of fiber!

Protein packed peanut butter Thai Noodles 16

A thick garlicky peanut sauce with fresh veggies and asian rice noodles.

Dinner!! Hearty Vegetable Stew 17

So thick and filling!

Thai Coconut Vegetable Curry 18

Loaded with whatever vegetables are in the fridge!

Sweet Potato Lasagna 19

9-ingredient sweet potato lasagna with tofu ricotta and a pesto drizzle.

White Bean Burgers 20

It’s burger time!

Dessert!! Nice cream Ice cream 21

Blended into sweet, creamy bliss.

3
Why whole foods plant based? Alycia Emily

Here are the facts.

A Whole-Food,
Plant-Based Diet
Is Not a Diet of
Vegetables.

While leafy vegetables are an Perhaps the most common

important part of the whole- reason for failure in this lifestyle is
food plant-based diet, they are that people actually try to live on
a very poor calorie leafy vegetables alone. If you try
(energy source) to be to live on these vegetables, you
sustainable. We would need to become deficient in calories. Not
eat almost 16 pounds of eating enough calories leads you
cooked kale to get 2,000 to feel hungry, which over time
calories of food! We certainly may result in decreased energy,
don’t eat this way, In fact, it is feelings of deprivation, cravings,
virtually impossible to get and even binges. These issues
enough calories from leafy are not caused by switching to a
vegetables alone to form a plant-based diet — rather, they
sustainable diet. are all related to not eating
enough.

4 https://www.forksoverknives.com/
Why whole foods plant based? Alycia Emily

Starch-Based
Foods and Fruit
Form the Basis of
the Whole-Food,
Plant-Based Diet
In North America, most of us They may be prepared a bit
are accustomed to building differently—leaving out oil and
our dinner plate around meat. dairy, for example—but most of
This will change with a vegan them will nonetheless be
lifestyle. The center of your familiar. Those that aren’t may
plate is now going to be the become delightful new
starch-based comfort foods discoveries you’ll make as part of
most of us have always loved, embarking on a plant based
but that have long been lifestyle. They come in the form
relegated to side dishes or of delicious dishes like Sweet
stigmatized because of a Potato Lasagna, Mashed
misperception that they are Potatoes and Veggie Gravy,
“unhealthy.” Yet these are the White Bean Burgers,
foods that people around the Easy Peanut Thai
world have thrived on for Noodles, Coconut veggie Curry,
generations: tubers like and even baked French Fries. In
potatoes and sweet potatoes; addition to starch-based foods,
starchy vegetables like corn you can enjoy as much whole
and peas; whole grains like fruit as you like! Go wild!
brown rice, millet, quinoa, and
buckwheat; and legumes like
chickpeas, black beans, kidney
beans, and lima beans. 5 https://www.forksoverknives.com/
Why whole foods plant based? Alycia Emily

No More Eating For

Single Nutrients . . .
Focus on the
“Package” and the
Foods You Enjoy
The idea of eating a particular No food is a single nutrient, and
food for one nutrient is we should never think of foods
pervasive in our culture. We in that way. Any given food has
have been led to believe we countless nutrients. What
should eat meat for protein, matters most is the overall
dairy for calcium, fish for nutrient profile, i.e., the whole
omega-3 fatty acids, and even package. Whole, plant-based
tomatoes for lycopene, among foods contain all the essential
many others. This sort of nutrients (with the exception of
thinking is misguided and has vitamin B12), and in proportions
caused grave harm to human that are more consistent with
health. The quest for protein, human needs than animal-
for example, has steered us based or processed foods. So our
toward meat consumption. In question is really this: Why waste
this quest, we not only any of what we eat on inferior
consume protein in excess of packages? As long as—over time
our needs, but also many —we choose a variety of whole,
harmful substances like dietary plant-based foods, we will easily
cholesterol that are only meet our nutritional needs.
present in animal foods.

6 https://www.forksoverknives.com/
 Southwestern Tofu Scramble
Leftovers (if any) make a great sandwich filling.

Ingredients Instructions

1 medium red bell pepper, diced

Heat large nonstick skillet over medium
(about 1 cup)
heat and coat with cooking spray.
1 small carrot, diced (about 1/2 cup)
4 green onions, chopped (about 1/2
cup) Add bell pepper and carrot, and cook 7
1 clove garlic, minced (about 1 tsp.) minutes, or until just tender.
1/2 tsp. ground cumin
1/4 tsp. ground turmeric Stir in green onions, garlic, cumin, and
1 14-oz. pkg. medium tofu, drained
turmeric, and cook 1 minute more.
and crumbled
2 Tbs Nutritional Yeast
1/2 tsp. hot sauce Add tofu, nutritional yeast and hot
2 Tbs. chopped cilantro sauce, and cook 5 minutes, or until
heated through and all liquid has
Perfect for a cooked off.
breakfast
burrito
Stir in cilantro, and serve with salsa.

7
 Spiced Overnight Oats

Enjoy oatmeal on a weekday morning without cooking

With applesauce and chia

Ingredients Instructions

1 cup rolled oats Combine oats, almond milk,

(NOT quick oats) banana, applesauce, apple pie
1 cup unsweetened almond milk spice, and chia seeds in a glass
1 large banana, mashed jar and stir well.
½ cup Cinnamon Applesauce or
unsweetened prepared Attach lid and refrigerate
applesauce overnight.
1 teaspoon apple pie spice Serve cold or heat in microwave
1 tablespoon chia seeds for about a minute. Top with
1 teaspoon sliced almonds sliced almonds.

NOTE:
If this is more carbs that you
want to eat for breakfast,
reduce the amount of banana
and/or applesauce.

If you don't have apple pie spice,

substitute ½ teaspoon ground cinnamon
plus ¼ teaspoon ground nutmeg plus ⅛
teaspoon ground allspice plus a dash of
ground cloves or ground ginger.

8
 Whole Grain Vegan Waffles
Whip these waffles up in minutes and top with
your favourite ingredients!

Instructions Ingredients

Spray a waffle iron with non-stick spray

⅓ cup unsweetened plant milk
(such as coconut oil spray).

Turn the waffle iron on and turn it up to ⅓ cup gluten-free rolled/quick

high if your machine has this setting. oats
1 tbsp. ground, golden flax meal
Add all ingredients into a blender in the (ground flax seed)
order listed. Blend on low or pulse just
until combined. (I left mine a little lumpy
¼ cup coconut flour
like a muffin batter, but most of the oats
were blended into small pieces.) Just
2 heaping tablespoons of
blend/ pulse until you get a creamy, thick applesauce (or you can use ¼
batter-like consistency. cup a ripe, mashed banana)

Once you have the mixture all ready to 2 tsp. coconut sugar
go, use a rubber spatula and
A dash of cinnamon
scoop/dollop ½ the mixture out of the
¼ tsp. baking powder (not
blender onto the middle of the waffle
iron, filling it from the center out just baking soda)
halfway to the edges. Spread it out a bit
evenly.

Close the lid to the waffle iron and the

batter will flatten out. Turn the waffle iron
down to medium high heat (level 4 out
of 5 on my waffle maker) and cook 2-3
minutes.

After 2 minutes, check if it's dark golden

brown. If it doesn't look done and still
sticks a bit, close the lid and cook one
more minute.
9
 Berry Blast Smoothie.
Whip these waffles up in minutes and top with
your favourite ingredients!

Ingredients:

1 cup frozen blueberries

1 cup frozen blackberries
1 cup frozen raspberries
handful frozen mango chunks
2 cups pure coconut water
3 kale leaves
2 TBS flax meal
Instructions:

Place all ingredients into a high-powdered blender and blend until

smooth.

Serve topped with some fresh berries (they will eventually sink and it’s fun
to scoop them out at the end… like finding hidden treasures!)
All fruits are not off limits for diabetics. In fact, some
berries have been studied and proven to be of benefit to
those with type 2 diabetes…

For example, blueberries may help your body process

glucose for energy efficiently, both increasing its
sensitivity to insulin and managing blood sugar, which
can help you fight diabetes.

10
 Creamy no cream avocado pasta
Creamy, thick, and rich with lots of garlic
flavour and a hint of lemon. Mmmmm

Ingredients: Instructions:

9 ounces whole wheat pasta Bring a large pot of salted water to a

1 medium garlic clove boil.
1/4 cup lightly packed fresh basil Cook the pasta according to the
instructions on the package. For a
leaves
lighter option, serve the avocado
1 to 2 tablespoons fresh lemon juice
sauce with zucchini noodles.
1 tablespoon extra-virgin olive oil
1 ripe medium avocado, pitted
While the pasta cooks, make the
1 tablespoon water sauce: In a food processor, combine
1/4 to 1/2 teaspoon fine sea salt, to the garlic and basil and pulse to
taste mince.
Freshly ground black pepper, to taste
Lemon zest, for serving Add the lemon juice, oil, avocado, and
1 tablespoon water and process until
smooth, stopping to scrape down the
bowl as needed. If the sauce is too
thick, add a bit more oil.

Season with salt and pepper to taste.

Drain the pasta and place it back in
the pot. Add all of the avocado sauce
and stir until combined. You can
gently rewarm the pasta if it has
cooled slightly, or simply serve it at
room temperature.

Top with pepper, lemon zest, and

fresh basil leaves.
11
 Simple Squash Mac-N-Cheez
Creamy, cheesy, comforting!!
Instructions
Ingredients:
Preheat the oven to 425°F (220°C).
For the butternut squash: Line a large baking sheet with parchment
paper.
1 large or 2 medium (2 to 3 pounds total) Lightly spray or brush the oil onto the
butternut squash, halved and seeded orange flesh of each squash half. Garnish
Grapeseed or sunflower oil with salt and pepper. Place the halves cut-
Fine sea salt side down on the baking sheet. Roast for
Freshly ground black pepper about 35 to 50 minutes, uncovered, until a
For the cheese sauce: fork or knife easily slides through the
squash.
1 cup (180 g) roasted butternut squash When there are about 20 minutes left of
1 tablespoon (14 g) vegan butter the squash’s roasting time, cook the pasta
3/4 cup (180 mL) almond milk according to the package directions.
1 tablespoon (12 g) cornstarch Drain.
1/4 cup (20 g) nutritional yeast, or more to
taste After the squash is finished cooking, flip it
2 teaspoons (10 mL) Dijon mustard flesh-side up and let it cool for 10 minutes
3/4 teaspoon garlic powder or so before handling.
1/2 teaspoon onion powder
1 tablespoon (15 mL) fresh lemon juice, or Into a blender, add the cheese sauce
more to taste ingredients (butter, milk, starch,
1/2 to 3/4 teaspoon fine sea salt, to taste nutritional yeast, Dijon, garlic and onion
Freshly ground black pepper, to taste powder, lemon juice, salt, pepper, and
2 to 3 teaspoons (10 to 15 mL) chickpea miso miso) along with 1 lightly packed cup of
(or other light miso), to taste the roasted squash (simply spoon it out of
For the pasta: the skin and measure). Blend on high until
smooth.
8 ounces (340 g) macaroni, mini shell, or
rotini pasta (use gluten-free, if desired) Add the cooked and drained pasta back
Mix-ins of choice (e.g., cooked squash, kale, into the pot and stir in all of the cheese
spinach, broccoli, peas, etc.) sauce. Chop the leftover squash into small
cubes, scoop the cubes out of the skin,
and add them into the pot.

Heat over medium and stir until

thickened. Add more salt and pepper to
taste (and more lemon juice if you want a
bit more brightness). Serve immediately.

For a quick and easy option, swap the

roasted butternut squash for 1 cup of
canned butternut squash or pumpkin
purée.

12
 Barley and Black Bean Salad
Beans and barley are great sources of dietary
fiber. Fiber aids in digestion!

Ingredients Instructions

1 cup uncooked quick- Cook barley according to

cooking pearl barley package directions, omitting
1 (15-ounce) can black beans salt.
1 pint grape or cherry
Drain barley in a colander, and
tomatoes, halved 1/2 cup
rinse with cold water until
finely chopped green bell completely cooled.
pepper 1/2 cup
1/3 cup lemon juice Combine black beans, next 6
2 tablespoons olive oil ingredients, and, if desired,
1 teaspoon salt 3/4 cup fresh cilantro and red pepper in a
cilantro leaves (optional) medium bowl.
1/8 teaspoon ground red
pepper (optional) Add barley to black bean
mixture; toss gently.

13
 Asparagus-Parmesan Pita Pizzas
Full of vitamins and heart-healthy antioxidants.

Ingredients Instructions

2 cups sliced asparagus Preheat oven 450°.

2 teaspoons olive oil
2 garlic cloves Steam asparagus, covered, 2
4 (6-inch) pitas minutes or until crisp-tender.
3 plum tomatoes, thinly Rinse with cold water; drain.
sliced
1 teaspoon dried basil Combine oil and garlic. Brush over
1/4 teaspoon crushed red pitas. Arrange tomato slices and
pepper (optional) asparagus on pitas. Sprinkle with
1/4 teaspoon salt basil, pepper, and salt. Top evenly
6 tablespoons Vegan with Parmesan cheese. Bake at
Parmesan cheese 450º for 7 to 8 minutes.

14
 Kale and Sweet Potato Brown Rice Bowl
18 grams of protein and 20 grams of fiber!

Ingredients Instructions

1 cup cooked brown rice (or quinoa) Roast sweet potatoes. Chop 1
2 cups steamed kale large sweet potato into ¼ inch
1/2 cup cooked chickpeas chunks, drizzle 1 teaspoon of oil
2 cups roasted sweet potato chunks and sprinkle with a little sea salt.

Creamy Peanut Sauce Bake at 400° F for 30 minutes.

1/4 cup peanut butter Cook brown rice according to

1 clove garlic, chopped package instructions while
2 teaspoons fresh ginger, chopped sweet potatoes are roasting.
2 Tablespoons rice vinegar
2 Tablespoons low sodium tamari or Prepare kale by washing, and
soy sauce chopping.
2 Tablespoons maple syrup
a pinch of cayenne pepper (optional) You can blanch or sauté the kale
water, to thin if you'd like.

Make peanut sauce by blending

all the sauce ingredients in a
blender until smooth.

Add water to thin sauce and

create desired consistency.

Once all ingredients are

prepped, grab two bowls and
evenly distribute brown rice,
kale, chickpeas and sweet
potato chunks between both.

Drizzle each with as much

peanut sauce as you'd like. Serve
15 warm or at room-temp.
 Protein packed peanut butter Thai Noodles
A thick garlicky peanut sauce with fresh
veggies and asian rice noodles.

Ingredients Instructions
In a small saucepan, combine all the
1/4 cup Soy Sauce or coconut aminos sauce ingredients.
(low sodium) Heat over low heat until bubbly.
1/4 cup Water Bring about 1/2 a pasta pot of water
2-3 cloves Garlic (minced) to a boil.
2-3 Green Onions (diced) Turn off the heat and add the
1 Tbs Apple Cider Vinegar noodles and veggies.
1 Tbs Hoisin Sauce Let sit for 10 minutes and then drain
2-3 Tbs Natural Peanut Butter completely.
1/4 tsp Ground Ginger Stir in sauce and serve.
1/8 tsp Red Pepper Flakes
1/2 package Thai Kitchen Rice Add whatever toppings you like!
Noodles
1 package Frozen Vegetables

16
 Hearty Vegetable Stew
A Hearty Vegetable Stew chock full of healthy
starches, veggies, mushrooms, and a rich
savory broth.

Ingredients Instructions

1 small onion minced fine

Mince the carrot, celery stalk, and
1 clove garlic minced fine
1 stalk celery minced fine small onion very fine.
1 medium carrot minced fine Saute this mixture in 1/4 cup of
1/4 cup vegetable broth low sodium veggie broth until the veggies are
1 large onion chopped nice and soft.
8 oz Button Mushrooms sliced
8 oz Portabello Mushrooms sliced
Add the large chopped onion and
1 tsp dried rosemary
1 tsp italian seasoning continue cooking until softened.
1/2 cup red wine It’s ok if the liquid gets a little low –
3 cups veggie broth low sodium the brown bits add to the flavor.
1/2 tsp salt Add the mushrooms and cook on
1/4 tsp ground pepper
medium high until they lose their
15 oz can diced tomatoes no salt added
2 medium carrots sliced
liquid.
2 stalks celery sliced
2 yukon gold potatoes rough chopped Season with the rosemary and
8 oz can of tomato sauce italian seasoning.
1/2 tsp kitchen bouquet Add the wine and deglaze any
1 tbls balsamic vinegar
brown spots in your pan. (This is
1 tbls cornstarch
1 cup frozen peas
the good stuff!)
After a few minutes add the rest of
the broth, the tomatoes and
tomato sauce.

Add all your chopped veggies and

turn the heat up to boil.
Add the rest of the seasonings –
but not the cornstarch.
Once it’s boiling, turn down the
heat to low and add the peas.

Mix the cornstarch with a

tablespoon of cold water and stir
this in to thicken.
Simmer to desired consistency.
17
 Vegan Thai Coconut Vegetable Curry
Loaded with everyday vegetables and
simmered in a curry and coconut milk sauce.

Ingredients

2 Tbsp Coconut Oil

2 Green Onions (chopped)
4 cloves Garlic (finely grated)
1 cup Cauliflower (chopped)
1 cup Carrots (chopped)
1 cup Mushrooms (chopped)
3 Tbsp Curry Paste
1-15oz can Chickpeas (drained)
1-15oz can Diced Tomatoes (drained;
but keep juice to adjust consistency
later, if needed)
1 cup Frozen Peas
1-15 oz can Coconut Milk
1/2 tsp Kosher Salt
2 cups fresh Kale (chopped)
(garnish cilantro and lime)

Instructions

Gather all ingredients and measure, chop, dice, etc.

In a 3-quart skillet or pot, heat Coconut oil over medium heat
until shimmering (about 2 minutes).
Add Onions, Garlic, Cauliflower carrots, and mushrooms all at
once; continue to heat and stir until vegetables become
fragrant and slightly soft (about 4 minutes).
Clear a space in the pot and add curry paste; allow to saute
about a minute before stirring into vegetables.
Add chickpeas, tomatoes, peas and coconut milk and salt;
increase heat enough to boil; after a few minutes, reduce heat
to low and simmer for 15 minutes (leave uncovered). Note: If
you feel more liquid is needed, add juice from the canned
tomatoes.
Add kale (or other greens); cover and simmer long enough to
wilt (about 2 minutes).
18
 Sweet Potato Lasagna
Entirely plant-based and so delicious!

Ingredients Instructions

3 large sweet potatoes (~ 450 g), peeled Preheat oven to 375 degrees F (190 C).
and thinly sliced (organic when possible)
Add all tofu filling ingredients to a food
processor or blender and pulse to
RICOTTA FILLING combine, scraping down sides as
3-4 Tbsp (45-60 ml) extra virgin olive oil, needed. aste and adjust seasonings as
plus more for sweet potato needed.
Sea salt + black pepper to taste (~1/2 tsp
Peel sweet potatoes and slice thinly
each) with a very sharp knife or mandolin.
2 lemons, juiced (~1/3 cup or 80 ml) Begin laying down the sweet potatoes
12 ounces (340 g) extra-firm tofu, drained in a single layer, overlapping slightly.
and pressed dry for 10 minutes
Top with one-third of the tofu ricotta
3 Tbsp (9 g) nutritional yeast
mixture and spread using a spoon or
1/2 cup loosely packed (30 g) fresh basil spatula. Top with another layer of sweet
1 Tbsp (3 g) dried oregano potatoes, slightly overlapping. Repeat
1/4 cup (20 g) vegan parmesan cheese, until you have three total layers of tofu
plus more for serving
ricotta, and four layers of sweet
potatoes. The top layer should be sweet
PESTO SAUCE optional potatoes.
1/2 cup (120 ml) olive oil
1 cup loosely packed (60 g) basil, finely Cover with foil and bake for 50 minutes.
chopped Then remove foil, increase oven heat to
400 degrees F (204 C), and bake
2 cloves garlic, finely minced (1 Tbsp or 6 g) uncovered for another 5-10 minutes to
1/4 cup (20 g) vegan parmesan cheese slightly brown up the top layer.
Healthy pinch each salt + pepper While the lasagna is cooking, prepare
Water to thin pesto (optional), by adding olive oil, basil,
and garlic to a blender or food
processor.
Mix on on medium-low speed to
combine. Then add vegan parmesan
cheese, a pinch each salt and pepper
and pulse to combine again.
Add water to thin until a pourable pesto
sauce is achieved, mixing on high until
only small bits of basil and garlic remain.
Taste and adjust seasonings as needed. I
added a bit more vegan parmesan
cheese and basil.
Let lasagna cool slightly before serving.
Taste and adjust seasonings as needed,
adding more salt and pepper for flavor,
nutritional yeast for cheesiness, and
lemon juice for brightness.

19
 Quinoa and White Bean Veggie Burgers
It’s burger time!

Ingredients (makes 4 patties)

1/2 cup quinoa

1 cup water
1 teaspoon garlic powder
3 teaspoons thyme, divided
1/2 – 1 teaspoon smoked paprika
1/2 teaspoon ground chipotle pepper, optional
1 can (15 oz.) white beans (I used cannellini),
drained and rinsed
1/2 cup corn, fresh or frozen (about 1/2 fresh corn
off the cob)
1/2 cup red bell pepper, finely diced (about 1/2
bell pepper)
1/2 cup shallot, finely diced (about 1 medium) or
red onion
juice of one lemon
1/3 cup oat flour, or flour of choice
1 egg replacer or 1 flax egg (1 Tbs flaxseed meal +
3 Tbs water)
mineral salt & cracked pepper, to taste
coconut or olive oil, to grease

Instructions

Start by making your flax egg or egg replacer and set aside.

In a medium pot, bring water, quinoa, garlic powder and 1 teaspoon thyme to a boil.
Cover, reduce heat and simmer for 15 minutes. Once done, remove cover and let set for
10 minutes.

While quinoa is cooking, prepare your corn, shallot and red pepper. Be sure to dice your
onion and red pepper fairly fine, they should be about the same size as the corn
kernels.

Next, mash your beans. I mashed about 3/4 of the beans leaving a quarter of the batch
whole or somewhat whole.

Once quinoa is ready, add it to the beans along with the shallots, red pepper, corn,
remaining 2 teaspoons thyme, smoked paprika and optional chipotle powder and
lemon juice. Mix well. Add in the flour and egg replacer, mix well again. Season to taste
with salt, pepper and more of the other spices.

Now to divide and make your patties. Take each section and pack it tightly into a ball in
the palm of your hands. It should be about the size of your hand. Flatten with your
palms and place on hard surface.

Cook one of two ways:

1. In the oven at 375 degrees on a greased or parchment lined cookie sheet for 30
minutes, turning once after 15 minutes. I also added a sprinkle of himalayan salt to the
top before baking.
OR
2. In a large skillet, heat 1 tablespoon coconut oil or olive oil over medium to medium
high heat. Cook patties about 4 – 5 minutes on each side.

20
Serve on bun or bed of leafy greens with choice of toppings!
 Nice cream Ice cream
nice cream is frozen bananas that have been
blended into sweet, creamy bliss.
Instructions

If sliced almonds not already toasted: Preheat oven to 350°F.

Evenly spread almonds on a baking sheet and toast for 8-10
minutes

Let cool completely.

Ingredients
In a food processor or blender, blend the frozen bananas until
6 large ripe bananas, completely smooth and creamy.
pre-sliced and frozen This will take several minutes. Scrape down the sides and lid as
¼ cup unsweetened needed. You may need to blend in two batches if your food
cocoa powder processor is small.
1 Tbsp agave
( or maple syrup) Add cocoa and agave, and continue processing until completely
½ cup sliced raw combined.
almonds, toasted Transfer banana mixture to a large bowl.
pecans, vanilla,
pistachios, c Add almonds and any other toppings you like! Stir to combine.
oconut flakes.
Whatever you like! Scoop nice cream into a freezer-safe container and freeze for at
least 4 hours or until at desired firmness. If left longer (overnight
or for multiple nights), the nice cream will continue to harden
slightly but will still be scoop-able with an ice cream scoop.
Nice cream can also be eaten right away without refreezing but
will be more like soft serve (which is as equally delicious).

21
E N J O Y