Just the facts, (Flap) Jack!

hot cakes

Missing: presumed eaten

Last seen: on my plate

Wearing: a mango-maple wrap

Full report from the chef, Mrs. K. Mortensen, a.k.a. The Benevolent Vegan (see below)


Whole Wheat Vegan Pancakes With Warm Mango-Maple Jam

11/4 cups whole wheat flour
1 Tbsp. flax meal
1 Tbsp. baking powder
1 tsp. grated nutmeg
1 tsp. cinnamon
1 cup non-dairy milk – soy or almond work best
1/4 cup unsweetened applesauce
grated lemon zest (to taste)
1 Tbsp. oil of your choice

Mango-Maple Jam

1 cup frozen mango, warmed and mashed in a small pan on the stove
Add 1 Tbsp. maple syrup and zest of lemon

Combine all pancake ingredients in a medium bowl in the order described. Set aside. Heat your pan until it sizzles when a drop of water is splashed on it. Drop about 1/2 Tbsp. Earth Balance spread on the pan. (You may need more later.) Pour 1/2 cup measures of batter on pan and cook on medium heat until the edges are crisp and the top is bubbling. Flip, using the back of the spatula, scraping underneath the pancake with the front edge. Wait a minute and then remove to a foil-lined pan in a very low oven. Repeat until all the batter is gone.

Meanwhile, heat the mangoes in a small pan, add the syrup and lemon zest. Keep warm until all pancakes are cooked.

You could hold these for ransom. Seriously.


Pop Goes the Smoothie!


What’s lemony, creamy, cold and delicious?

Lemon Cream Pie Smoothie Pops! 

1 cup chopped frozen banana

1 cup unsweetened vanilla almond milk

1 cup organic lemonade

zest of one fresh organic lemon

juice of one lemon

1 Tbsp. flax meal

a few ice cubes 

Whiz up in the blender. Pour into popsicle molds. Freeze.  Remove and enjoy on a hot day, or just as a fun dessert!

Big kids love them too!

Popeye The Sailor was a Vegan!

You might not be old enough to remember Popeye, but he was popular when I was a kid, and it occurred to me this morning that since he only ate spinach, he was one of the first to adopt a plant-based diet!

Popeye was a vegan. Ha! (Shame about the smoking.)



Popeye’s Favourite Smoothie


1 organic bosc pear, peeled and chopped

1 organic kiwi fruit, peeled and sliced

1 tsp. freshly grated organic lemon zest

1/2 cup fresh or frozen, organic spinach

juice of 1/4 of lemon

1 cup organic apple juice

1 cup non-gmo unsweetened soy milk

1 tsp. ground organic ginger

2 or 3 ice cubes


Whiz it up. Pour in a tall glass. Enjoy. ( I had mine with a piece of vegan chocolate cake.  My bad.  Recipe coming soon!)

Here’s Popeye: