Recipe Inspiration

Summer Essentials: The Ice Cream Sundae

Now that it's summer, cooling off with a sweet treat might be on your mind. Making your own vegan ice cream doesn't have to be complicated and you can even make it without an ice cream maker. We've put a bit of a twist on the classic ice cream sundae, making this one out of you guessed it, bananas. So that means this could also double as a legitimate breakfast, or snack or for whenever you find yourself craving a little ice cream. 

The best part of making homemade ice cream? You get to choose the flavours, mix ins and toppings. 



  • 8 Frozen Bananas
  • 2 Tablespoons of cocoa or cacao powder
  • 2 Tablespoons of shredded coconut
  • 2 Tablespoons of peanut butter
  • 1/2 cup - 1 cup of coconut milk (you can substitute for cashew or almond milk)
  • Optional: sweetener of choice such as maple syrup
  • Sundae toppings of choice: chocolate syrup, shredded coconut, fresh strawberries/cherries, walnuts, whip cream, sprinkles


  • Add frozen bananas and 1/2 cup of coconut milk to blender. Depending on your blender you may want to start with half of the frozen bananas and add more as the mixture begins to blend. You want the consistency of it to be thick. Add additional coconut milk if needed.
  • Add cocoa powder, coconut, peanut butter and blend.
  • Pour mixture into a container to freeze overnight or enjoy right away. Freezing overnight will allow you to scoop the ice cream.
  • Scoop out ice cream and top with your favourite toppings. Don't forget the cherry on top!
  • ENJOY!




Favourite things about fall

Monday marked the official start of the fall season and I don’t know about you, but there are so many things I love about fall!

An ode to the fall season:

1. Colourful leaves
It’s only natural this falls at the top of this as it has to be the highlight of this season. The changing colours of the leaves is unique for fall and once a year, green landscapes are transformed into shades of red, orange, yellow and mixes in between. 

2. Fall soup 

Right around this time of the year, the craving for warm comfort foods, such as soup start to creep back in. Favourites are split pea, cauliflower, minestrone and squash.

Here are a few recipes to get you inspired:
Cheesy Cauliflower & Leek Soup (vegan and gluten free)
Split Pea Soup
Kale Lentil Soup from the hot for food blog

3. Pumpkins and all the pumpkin dishes and desserts that go along with it
Pumpkin pops back on the menu this time of the year, everywhere from sweet to savoury in your drinks, to main dishes to your dessert. 

Check out these pumpkin inspired recipes:
Pumpkin Pie Smoothie from the hot for food blog
Classic Pumpkin Pie by Lunch Box Bunch
Pumpkin Spice Latte Quinoa Breakfast Casserole from the Healthful Pursuit

4. Squash
Though you can get squash pretty well year round now, they’re more abundant and affordable this time of the year.
Squash, like pumpkin, is such a versatile vegetable. Bake it and you can use it in so many ways - soup, smoothie, salad, lasagna, the list is really endless. Spaghetti squash is a new favourite of mine and this recipe from Oh She Glows really knocks it out of the park. 


5. Apple picking
There are lots of local orchards around perfect for adventuring out to pick your own apples. 

7. VegFest London
Couldn’t resist not including this one! VegFest London will be part of the fall event and festival season. We hope you’ll stop by on October 25 to experience London, Ontario's first VegFest.

What are your favourite things about fall?

Lunchbox Recipe Inspiration & Contest Announcement

September is a busy month, a month of getting back to routines, back to work and back to school after summer vacation. 

In honour of this, we’ve compiled a list of vegan lunch ideas that are on our radar from our favourite blogs and sites so there’s no shortage of inspiration in your lunch box.

But first....we have a special announcement to involves food and.....

4 Simple Steps to Making Your Own KaRAWte Mason Jar Salad

Looking to up your salad game? Check out this KaRAWte Mason Jar Salad, a special guest post from Jodi LeBrun. 

If you’re anything like me, and I know you are, you eat A LOT of salad. And while I look forward to my fresh fix, I also know that it is very easy to fall into a rut when trying to get your greens in on a daily basis.

I’ve got the perfect solution – they’re called KaRAWte Mason Jar Salads.

These trendy layered salads are pretty, practical and portable. They will dazzle your friends at the company picnic and they fit perfectly into a gym/cooler bag for your next post-workout snack or meal. They can easily be assembled for the week on a Sunday afternoon and they can be customized (jar size, allergies, sport) for each member of your active family. 

Just grab yours and go.

From bottom to top, here’s my salad:
Dressing (see below for my favorite DF dressing)


Shredded carrots




Hemp seeds

Pepitas (or pumpkin seeds)

Sunflower seeds

Shredded cabbage

More arugula

Topped with dried dandelion (it’s a great source of potassium & digestive aid)

As a mom to 4 growing kids and a Raw Food Nutritionist, I do my best to always buy organic, local produce and because I love to grow my own herbs, I always have a variety on hand in which to make the freshest dressings. One of our family favorites is from my mentor, Alissa Cohen. We love her ‘Creamy Italian Herb Dressing’ as it can be made with minimal effort, will store for days in the fridge and it’s soooo creamy!

You’ll need:

2 cups of extra virgin olive oil

1 cup fresh basil

¼ cup fresh parsley

¼ cup apple cider vinegar (I love Bragg’s!)

2 tsp. chopped onion

2 chopped scallions

½ lemon, juiced

2 cloves of chopped garlic

1 tbsp. honey or sweetener of your choice

2 tbsp. dried Italian seasoning or the equivalent in fresh thyme or oregano

a few sprinkles of sea salt and cracked pepper to taste

Blend everything until creamy and smooth. Season to taste. Store in a glass jar in your fridge and use with your salads or as a veggie dip. Yum!

These salads really can’t be made wrong, and they definitely encourage you to be creative in your kitchen BUT there are a few things to remember if you want the tastiest and crunchiest salad ever:

Always put your dressing in first and then begin with veggies that won’t get soggy in it. Crunchy veggies like carrots, cucumbers, radishes, cauliflower and mushrooms are great lower level choices.

As you work your way up the jar, don’t be afraid to dig deep in your crisper! This type of salad is the perfect way to enjoy veggies that you might not regularly put in a salad. Avocado (sprinkled with lemon juice to minimize browning), zucchini, snap peas and sweet potatoes are wonderful additions.

Take the opportunity to sneak in a variety of nuts, seeds and dried fruit for added protein, vitamins and minerals. You’ll be amazed at the depth of flavor that hemp seeds, sunflower seeds, pepitas, pine nuts, walnuts or goji berries will add to your meal.

Don’t forget to leave a bit of space at the top so that you can flip it upside down to coat with the dressing.

Now that you’ve gotten a ‘taste’ of how versatile and nutrient-dense mason jar salads can be, I’d love to hear all about what your favorite combinations are and how you fit them into your family’s meals and recreational activities. Leave me a comment below!

Jodi Lebrun

London Wado-Kai Karate Club

Jodi is a green juice lovin' Raw Food Nutritionist, ‘Living on Live’ Raw Food Chef and SportYoga Instructor. She is the proud creator of KaRAWte (watch for upcoming nutritious workshops & classes!) and co-owns the London Wado-Kai Karate Club with her husband, Sensei Jim. 

To learn more about how to register for their karate classes or to take a KaRAWte workshop, visit and

Special thanks to Jodi for sharing this yummy recipe with us!