Yield: 1 large square turnover (2 triangle servings)
Prep Time: 10 minutes
Cook Time: 10 minutes

Ingredients

Apple Filling

1 fresh apple, peeled and diced or sauced
1–2 tsp maple syrup (to taste)
¼ tsp ground cinnamon
¼ tsp vanilla extract

Egg-Free Wash

1 cup chickpea flour or graham flour (or 1 cup rolled oats, blender-blitzed into flour)
½–¾ cup water (adjust for consistency)
1 tsp maple syrup
1 pinch salt

For Assembly

2 large round rice paper sheets
Parchment paper (for lining the air fryer basket)

Instructions

Prepare the Filling:

In a small bowl, combine the apple, maple syrup, cinnamon, and vanilla. Mix until evenly coated. Set aside.

Make the Egg-Free Wash:

In a separate bowl, whisk together the chickpea (or graham, or oat) flour, water, maple syrup, and salt. The mixture should be thin enough to coat the rice paper smoothly—similar to a light batter. Add more water if necessary. Pour into a shallow round dish.

Prepare the Rice Paper:

Working one at a time, dip each rice paper sheet into the egg-free wash, coating both sides.

Lay one sheet flat, then stack the second on top for extra sturdiness.

Assemble the Turnover:

Spoon the apple mixture into the center of the stacked rice papers, forming a small mound.

Fold the rice paper edges up and over the filling to form a square packet. Press gently to seal.

Air Fry:

Line the air fryer basket with parchment paper.

Place the turnover seam-side down.

Air fry at 375°F (190°C) for 8–10 minutes, or until golden brown and crisp.

Cool and Serve:

Allow the turnover to cool slightly.

Slice diagonally to form two triangle pieces.

Serve warm or at room temperature.

Ingredients and equipment:

Dry, raw chickpeas (also known as garbanzo beans)

High-speed blender (such as a Vitamix or Blendtec)

Fine mesh sieve or strainer

Airtight container for storage 

Instructions:

Ensure everything is dry. For the best results, make sure both your chickpeas and the inside of your blender jar are completely dry before you begin. Any moisture can cause the flour to clump.

Add chickpeas. Pour the dried chickpeas into your high-speed blender. A good ratio is 1 cup of dried chickpeas, which will yield approximately 1 1/2 cups of flour. You can blend larger batches at once with a powerful blender.

Blend the chickpeas. Secure the lid and start blending. Begin on a low speed, then gradually increase to the highest setting. Blend for about 1 to 2 minutes, until the chickpeas are finely ground. The initial grinding can be very loud, but the noise will subside as the legumes break down.

Sift the flour. Pour the ground chickpeas into a fine mesh sieve placed over a large bowl. Sift the powder to separate the fine flour from any larger, unground pieces.

Re-blend coarse pieces. Put any leftover coarse pieces back into the blender and blend again. This ensures you get the maximum amount of fine flour from your batch of chickpeas.

Store the flour. Store your fresh chickpea flour in an airtight container. It can be kept in a cool, dark pantry for several weeks or in the refrigerator or freezer for longer storage. 

Tips for success

For the finest flour: Some home-blended chickpea flour may be coarser than store-bought varieties, with a texture similar to cornmeal. Sifting and re-blending is the key to achieving the finest possible texture.

Use smaller batches for less powerful blenders: If you don’t have a high-speed blender, you can use a regular blender, food processor, or even a coffee grinder. Work in small batches (about 1/4 cup at a time) for the best results and to avoid overtaxing your appliance.

Roasting for flavor (optional): For a nuttier flavor, you can lightly toast the chickpeas on a baking sheet before blending. Let them cool completely before grinding. 

🌽 Low-SOS Cornbread (Cauliflower-Banana Version)

Ingredients

Wet blend:

2 cups frozen cauliflower florets (thawed or briefly microwaved)

1 ripe banana

1 cup unsweetened plant milk (soy, almond, oat, etc.)

1 tablespoon apple cider vinegar (or white vinegar)

1–2 tablespoons honey (optional, for mild sweetness)

Dry mix:

2 cups cornmeal (medium grind)

1 cup whole wheat flour (or all-purpose, or oat flour)

1½ teaspoons baking powder

Optional: ½ teaspoon baking soda (if you want more lift with the vinegar)

Optional: pinch of salt (skip if you want strictly SOS)

Instructions

Preheat oven to 375°F (190°C). Lightly grease a large rectangular glass baking dish (or line with parchment if avoiding oil).

Blend all wet ingredients (cauliflower, banana, plant milk, vinegar, honey) until smooth.

Mix dry ingredients in a large bowl.

Add the blended mixture into the dry ingredients and stir until just combined. The batter should be thick but pourable.

Pour into the baking dish and smooth the top.

Bake for 35–45 minutes, or until golden and a toothpick comes out clean.

Cool slightly before cutting into squares.

Texture & Notes

It will have a moist, cake-like crumb — not quite like traditional cornbread, but fluffy and lightly sweet.

The vinegar + baking powder combo gives it rise.

Cauliflower adds volume and tenderness without added fat.

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Tips to ensure it doesn’t stick:

Let the cornbread cool for 10–15 minutes before slicing—it firms up slightly and is easier to remove.

Use a silicone spatula or flat knife around the edges to gently loosen it.

If you want extra insurance without oil, you can line the dish with parchment paper, leaving a little overhang for easy lifting.

Ingredients

2 cans Sweet Corn, no salt added (15oz ) OR…16 oz bag Frozen Corn ((thawed))
1-2 Tbs Water
1 Tbs Lemon Juice
½ tsp Salt
¼ tsp Garlic Powder
OR..1-2 cloves Freshly Minced Garlic ((for garlic butter))

Instructions
* Drain liquid from cans of corn and add the drained corn directly to your blender.   If using frozen, add the thawed bag of corn instead. 
* Add remaining ingredients and blend until smooth and creamy.  If using frozen you may need to add an additional tablespoon of water.   * For more of a ‘garlic butter’ taste, add 1-2 cloves of freshly minced garlic instead of the powder.
* Scrape into pan and simmer on low heat until slightly thickened.

For cornmeal recipe (instead of whole corn) try THIS.

Ingredients

1 large head of cauliflower, cut into small florets

3 tbsp veg broth for sautéing

1 small fennel bulb, roughly chopped

1 shallot, chopped

2 garlic cloves, finely diced or minced

⅔ cup water

3 ⅓ cups veg broth

1 ¼ cups nut cream (optional)

2 bay leaves

1 small handful of chives, sliced

Method

Preheat the oven to 400°F

Toss cauliflower in 2 tbsp broth on a baking sheet. Season with salt and pepper.

Roast for 30–35 minutes (tossing halfway) until florets are browned and tender.

While the cauliflower is roasting, heat 1 tbsp broth in a large saucepan over medium heat.

Wauté the shallot, fennel, and garlic until softened, 5–8 minutes. Add ⅔ cup water and cook until mostly evaporated, about 5 minutes.

Add roasted cauliflower, broth, nut cream, and bay leaves. Season lightly with salt and pepper.

Bring to a boil, reduce heat, and simmer until cauliflower is very tender, about 20 minutes.

Remove bay leaves from soup. Allow the soup to cool slightly, then blend until smooth using a blender or immersion blender.

Serve topped with garnish.

Ingredients

1.5 tablespoons veg broth for sautéing

2 large carrots, chopped

1 medium onion, diced

2 cloves garlic, minced

2 × 14 oz cans whole or chopped tomatoes

2 × 14 oz cans cannellini beans

3 cups water or vegetable broth

1 1/4 cups single cream

Handful fresh basil, to serve

Method

Add the broth to a large saucepan over medium heat.

Add the carrots and onions, and cook until softened.

Add the garlic and cook for an additional 3–4 minutes.

Add the tomatoes and lower the heat to medium-low. Cook for 25 minutes to reduce the acidity of the tomatoes.

Add the beans and stock, season with salt and pepper, and bring to a simmer for an additional 10 minutes.

Turn off the heat and add the cream. Transfer to a blender or use an immersion blender until smooth.

Sprinkle basil on top.

Ingredients

2 tbsp veg broth & 1 onion, diced
2 garlic cloves, finely diced or minced
1 tsp ground paprika
2 1/2 cups diced beets
2 1/2 cups mushrooms, sliced
1 carrot, diced
1L veg broth
1 x 14oz can chopped tomatoes
1 1/4 cups potatoes, cut into cubes
1 1/3 cup plain vegan yoghurt (optional)
1 cup fresh flat leaf parsley, roughly chopped

Method

Heat 2 tbsp of broth in a large saucepan, over medium heat. Fry the onion, garlic, and paprika, until softened.

Add the beets, mushrooms, carrots, and cook until softened.

Pour in the stock and tomatoes, and season with salt and pepper. Stir to combine and bring to a boil.

Reduce to a simmer, cover and cook for up to 1 hour.

Add the potatoes and cook uncovered for 20 – 30mins, or until the potatoes are tender.

Ladle into bowls, and top with a spoonful of yoghurt and chopped parsley.

🌿 Oil-Free, Low-Fat Copycat “Amy’s Roasted Vegetable No Cheese Pizza”

🍯 Sweet Onion Sauce (Oil-Free)

Ingredients:

2 large onions, roughly chopped

1 tablespoon balsamic vinegar (for caramelization instead of oil)

1 tablespoon brown sugar or date syrup (optional, for sweetness)

Salt & pepper to taste

⅔ cup water (plus more as needed)

Directions:

Water-sauté the onions:
In a large nonstick skillet or saucepan, heat 2–3 tablespoons water over medium heat. Add onions and cook until soft and translucent, about 10 minutes, adding water 1 tablespoon at a time as needed to prevent sticking.

Add flavor:
Stir in balsamic vinegar, brown sugar (or date syrup), salt, and pepper. Continue cooking another 10–15 minutes, stirring often, until onions are deeply golden and jammy.

Blend:
Add ⅔ cup water and blend until smooth. Adjust salt and pepper to taste. (You want a thick, spreadable sauce consistency.)

🍕 Pizza Toppings
Ingredients:

1 lb whole wheat pizza dough (see oil-free recipe below)

1 jar marinated artichoke hearts, rinsed well and chopped (to remove oil)

1 jar roasted red peppers, drained and chopped

3.2 oz shiitake or cremini mushrooms, thinly sliced

1–2 cloves garlic, minced

1 tablespoon balsamic vinegar (optional for mushrooms)

Fresh herbs (basil, oregano, thyme), minced

1–2 tablespoons balsamic glaze or reduced balsamic vinegar

Directions:

Preheat oven to 450°F (230°C). If you have a pizza stone, preheat it too.

Prepare toppings:
In a nonstick skillet, water-sauté mushrooms with garlic until softened (add balsamic vinegar if desired). Drain any excess liquid.

Assemble the pizza:

Roll out the dough on parchment paper to desired thickness.

Spread the sweet onion sauce evenly over the crust.

Add artichokes, roasted red peppers, and mushrooms.

Sprinkle with fresh herbs.

Bake:
Transfer the parchment with pizza to a baking sheet or stone.
Bake for 12–15 minutes, until the crust is crisp and golden.

Finish:
Drizzle lightly with balsamic glaze before serving.

🍞 Whole Wheat Pizza Dough (Oil-Free, Bread Machine or Hand)

Ingredients:

2 cups white whole wheat flour

2¼ teaspoons active dry yeast

½ teaspoon salt

1 tablespoon maple syrup

⅔ cup warm water (about 110°F)

Directions:

Activate yeast: Mix warm water and maple syrup, then add yeast. Let sit 5–10 minutes until foamy.

Form dough: Add flour and salt, and knead until smooth (by hand or in a bread machine on the dough cycle).

Rise: Cover and let rise in a warm spot for 1 hour or until doubled.

Use: Roll out immediately for pizza or refrigerate up to 1 day.

💡 Tips:

For deeper roasted flavor, bake onions in the oven (covered) for 45 minutes at 375°F before blending.

If you like spice, sprinkle crushed red pepper before baking.

For extra richness, top with a few thin slices of oven-roasted zucchini or eggplant (no oil needed).

INGREDIENTS:

Organic Oats, Sunflower Seeds, Quinoa Flakes, Garlic Powder, Chia Seeds, Onion Powder, Red & Green Bell Pepper, Portobello Mushroom, Sea Salt, Parsley, Oregano.

Just add water, form patties & cook.

https://plantstrong.com/products/skillet-burgers-2-packages-portobello-mushroom?srsltid=AfmBOopjkqLVUXjstdoq91VUtTmRGM7ZS295Wl2mE5cXCjpxUqSXzGHO

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Here’s a from-scratch veggie burger recipe inspired directly by the ingredient list provided. I’ve included two versions—one using quinoa flakes and one using cooked quinoa if the flakes are hard to find.

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🌱 Hearty Oat–Sunflower Veggie Burgers

Ingredients (4–6 burgers)

Dry mix (from your list)

• 1 cup organic oats
• ½ cup sunflower seeds, lightly crushed
• ½ cup quinoa flakes
  OR 1 cup cooked quinoa, well drained (see substitution notes below)
• 1 tbsp chia seeds
• 1 tsp garlic powder
• 1 tsp onion powder
• ½ tsp sea salt (adjust to taste)
• 1 tsp dried parsley
• 1 tsp dried oregano

Vegetables

• ½ cup finely diced red bell pepper
• ½ cup finely diced green bell pepper
• 1 cup finely chopped portobello mushroom (gills removed for better texture)

Wet ingredients

• ¾–1 cup hot water (or vegetable broth for more flavor)

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🍔 Instructions

1. Sauté the vegetables (in water)

1. Heat a small pan with a splash of water (or dry sauté).
2. Add mushrooms and cook 2–3 minutes until they release moisture.
3. Add bell peppers and cook another 2 minutes.
4. Let cool slightly.

2. Mix the dry ingredients

In a large bowl, combine:

• oats
• crushed sunflower seeds
• quinoa flakes or cooked quinoa
• chia seeds
• garlic powder
• onion powder
• salt
• parsley & oregano

Stir well.

3. Hydrate the mix

1. Add the sautéed vegetables to the bowl.
2. Pour ¾ cup hot water (or broth) over everything and mix.
3. Let sit 5–10 minutes so the oats and chia absorb moisture.

Texture check:

• If the mixture is too dry/crumbly → add more water 1 tbsp at a time.
• If too wet → add 2–3 tbsp extra oats or sunflower seeds.

You want a moldable, slightly sticky dough.

4. Shape the burgers

Form into 4–6 patties. Press firmly so they hold together.

5. Cook

Pan-fry:
Cook patties in a lightly oiled skillet over medium heat, 4–5 minutes per side until browned and firm.

Bake:
Bake at 375°F (190°C) for 20–25 minutes, flipping halfway.

Air fry:
375°F (190°C) for 10–12 minutes, flipping once.

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🔄 Quinoa substitution note

If you’re using cooked quinoa instead of quinoa flakes:

• Use 1 cup cooked quinoa
• Reduce the added water slightly (start with ½ cup instead of ¾ cup)
  Quinoa flakes absorb water quickly; cooked quinoa contributes moisture.

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🌟 Optional Add-Ins

• 1 tbsp soy sauce or tamari (umami boost)
• 1 tbsp tomato paste
• Smoked paprika
• Ground black pepper
• Finely chopped fresh herbs

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🍽️ Serving ideas

• On toasted buns with avocado, tomato, and greens
• Crumbled over salads
• Stuffed in pita with tahini sauce
• Topped with sautéed mushrooms & caramelized onions

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⭐ High-Protein Version (example combination)

Try this for a single version that significantly boosts protein while keeping texture intact:

Swap sunflower seeds → ½ cup hemp seeds

Add ¼ cup red lentils, raw (these tiny morsels should cook during prep/cooking process)

Add 2 tbsp nutritional yeast

This can add ~25–30g total extra protein to the batch (≈ +5–7g per burger).

* 1 large onion, chopped
* 1 cup chopped mushrooms
* 1 tablespoon curry powder
* 1/2 teaspoon turmeric
* 4 cups no-salt-added or low-sodium vegetable broth
* 2 cups water
* 1 1/2 cups dry red lentils, rinsed and drained
* 1 tablespoon peeled and grated ginger
* 1/4 teaspoon black pepper
* 3 cups fresh or frozen corn kernels, divided
* 2 cups finely-chopped kale

Place onions, mushrooms, curry powder, turmeric, broth, water, lentils, ginger, and black pepper in a soup pot. Bring to a boil, reduce heat and simmer for 30 minutes or until lentils are tender. Add 2 cups of the corn and cook for an additional 10 minutes, stirring occasionally.

Place soup in a high-powered blender and blend until smooth and creamy. Return to soup pot, add remaining 1 cup of corn and chopped kale and cook until kale has softened.