It won’t come as a surprise that I love maple syrup. It’s been my go-t0 liquid sweetener for years. So I’ve partnered with Pure Canada Maple to share my love for maple syrup and show you how amazingly versatile it can be.
1. Arugula, Pear and Walnut Salad With Maple Mustard Dressing
Like I mentioned in the video, I’m not a huge fan of fruits in salads. But boy, was I happily pleased when I tried this salad for the first time. The pears work! And they work wonderfully. So if you’re like me, don’t let a few slices of pears turn you off from trying this delicious salad. You’re going to love it. Trust me!
2. Easy Veggie Stir-Fry
This veggie stir-fry is one of my favourite quick dinner ideas. It takes less than 15 minutes to prepare and is full of rich flavours and vibrant colours. I usually eat it with brown rice or serve it as a side.
3. Chocolate Chip Maple Granola Bars
I used to think that granola bars were too complicated to make at home. But it’s actually super easy.This recipe does not involve any baking to prevent destroying all of the amazing nutrients from the ingredients.
4. No Bake Mini Pecan Pies
I first created the No Bake Pecan Pie a few years ago at the request of my mom who absolutely loves the flavour and texture of this dessert, but wanted it to be healthier so she can enjoy more of it. So I came up with this easy recipe and we all loved it. I then turned it into mini pies as they are easier to serve and look just adorable.
4 Healthy Vegan Recipes With Pure Maple Syrup
Ingredients
Arugula, Pear and Walnut Salad With Maple Mustard Dressing (Serves 4)
- 6-8 cups arugula
- 2 pears
- ½ cup chopped walnuts
- 2 tbsp Dijon mustard
- 1 tbsp pure maple syrup
- 1½ tbsp lemon juice
- 1 tbsp olive oil
- salt and pepper
Easy Veggie Stir-Fry (Serves 4)
- 1 small red onion, chopped
- 1 red bell pepper, chopped
- 2 medium carrots, sliced
- ½ bunch of asparagus, chopped
- 1 tbsp grapeseed oil
- ¼ cup soy sauce
- 2 tbsp pure maple syrup
- 1 garlic clove, minced
- 1 tbsp ginger, grated
- ¼-1/2 tsp red pepper flakes
- ¼ tsp black pepper
- 2 tsp arrowroot powder or cornstarch
Chocolate Chip Maple Granola Bars (Makes 10-12 bars)
- 1½ cups rolled oats
- ¼ cup sunflower seeds
- ¼ cup chia seeds
- ¼ cup hemp seeds
- 1¼ cup quinoa puffs
- ¼ cup shredded coconut
- ¼ cup mini vegan chocolate chips
- 1 tsp cinnamon
- ¼ tsp salt
- ½ cup pure maple syrup
- ¼ cup almond butter
- 2 tsp vanilla
No Bake Mini Pecan Pies (Makes 12 Mini Pies)
- 1¼ cup almonds
- ¼ cup pure maple syrup
- pinch of salt
- 1 cup pecans
- 1 cup dates
- ¼ cup pure maple syrup
- ¼ tsp vanilla
Directions
Arugula, Pear and Walnut Salad With Maple Mustard Dressing
- To toast the nuts, heat a large pan over medium heat and add walnuts in a single layer. Toast stirring frequently for 5-7 minutes. Season with a little bit of salt and pepper if desired.
- Next prepare the dressing by combining Dijon mustard, maple syrup, lemon juice, olive oil, salt and pepper in a small bowl.
- Thinly slice the pears.
- Place arugula in a large bowl. Then add sliced pears, walnuts and drizzle with the dressing.
- Serve right away.
Easy Veggie Stir-Fry
- Combine all sauce ingredients in a bowl and whisk well.
- Heat grapeseed oil in a large pan over medium/high heat.
- Add onion and carrots and cook for 5 minutes stirring occasionally.
- Add asparagus and red pepper and cook for about 3 minutes while continuing to stir.
- Finally, pour in the sauce and cook for 1 minute while constantly stirring.
- Serve as a side or over rice.
Chocolate Chip Maple Granola Bars
- Line a 9" square pan with parchment papper.
- In a large bowl, combine oats, quinoa puffs, sunflower seeds, chia seeds, hemp seeds, coconut, chocolate chips, cinnamon and salt. Mix well.
- In a small saucepan, whisk together almond butter, maple syrup and vanilla. Heat for 3-4 minutes over medium heat.
- Allow the mixture to cool down a bit before adding to the rest of the ingredients.
- Pour the almond maple mixture over the dry ingredients and stir well to combine.
- Transfer the mixture to the prepared square pan and press down with your hands. You can also use a mason jar to roll over the mixture.
- Place in the freezer for 15-20 minutes to set.
- Remove the freezer and cut into bars with a serrated knife.
- Store in an airtight container in the fridge for up to 2 weeks.
No Bake Mini Pecan Pies
- To make the crust, place almonds in a food processor and process until ground. Add ¼ cup of maple syrup and a pinch of salt and process to combine.
- Line a muffin tin with cupcake liners.
- Place 1 tbsp of the crust into each cup and flatten with a spoon or your fingers.
- Add pecans to the food processor and process until ground.
- Soak dates in hot water for 1-2 minutes. Then add to the food processor and combine with pecans until a thick paste is formed.
- Add maple syrup and vanilla and continue processing for about 30 seconds.
- Evenly divide the filling between the cups.
- Place pecan halves on top of each mini pie.
- Chill in the freezer for 20-30 minutes to set.
- Store in the fridge for up to 1 week.
More from Fablunch
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FAQs
21 Magnificent Ways to Use Maple Syrup
- Whisk it into salad dressing. Just a little bit adds nuance and balance more than it adds sweetness.
- Sweeten whipped cream. ...
- Stir it into oatmeal or porridge. ...
- Put it On bacon (obvs) ...
- Stir into sour cream. ...
- Roast tomatoes. ...
- Or any vegetable, really. ...
- Drizzle it on yogurt.
All four grades of pure maple syrup are vegan-friendly, however you still need to be careful in the supermarket, as some shops in the UK sell mixed or blended maple syrups. These lower quality syrups can be mixed with sugar or fruit syrups or – in some cases – honey.
Why is maple syrup used in healthy recipes? ›
Yes, pure maple syrup is not only high in antioxidants, but every spoonful offers nutrients like riboflavin, zinc, magnesium, calcium and potassium. According to Helen Thomas of the New York State Maple Association, maple syrup has a higher concentration of minerals and antioxidants, yet fewer calories than honey.
Is maple syrup OK on a plant based diet? ›
Made by boiling down the sap from maple trees, pure maple syrup is an entirely natural product that serves as a great substitute for honey, as well as some refined sugars due to its additional health benefits. If you're looking to try a plant-based diet, pure maple syrup makes an excellent addition to your pantry.
What are the health benefits of 100% maple syrup? ›
Benefits of maple syrup
Pure maple syrup is not only high in antioxidants, but every spoonful offers nutrients like riboflavin, zinc, magnesium, calcium, and potassium. Oxidative damage, which is caused by free radicals, is believed to be among the mechanisms behind aging and many diseases.
Can raw vegans eat maple syrup? ›
Maple sap is cooked down into maple syrup. Without any non-vegan additives, this process and the resulting syrup is vegan. But because the sap is boiled, it cannot be considered raw vegan.
Does 100 pure maple syrup go bad? ›
As it turns out, maple syrup does have a shelf life once opened, and mold is not as uncommon as we thought. StillTasty.com indicates that 100 percent pure maple syrup should keep for a year unopened in the pantry, a year opened in the refrigerator, and indefinitely in the freezer.
Why do vegans use maple syrup instead of sugar? ›
Maple Syrup Is a Smarter and More Sensible Choice
The same cannot be said for other sweeteners. Sugar is filtered using bone char so it is not considered a vegan sweetener. When compared to agave, maple is better as it contains essential nutrients like zinc, manganese and potassium.
What is the healthiest maple syrup? ›
No matter if it is light and delicate or dark and robust, 100% pure maple syrup is the healthy all-natural choice.
Is maple syrup inflammatory or anti-inflammatory? ›
Anti-inflammatory properties: Maple syrup has many anti-inflammatory and anti-inflammatory properties that can help reduce inflammation in the gut. Mild laxative effects: Maple syrup has mild laxative properties. This can help maintain regular urine flow and prevent constipation, as well as aid digestion.
For example, maple syrup is lower in calories than honey, and therefore may be the better choice for someone looking to lose weight. Pure maple syrup also has fewer carbohydrates and is lower on the glycaemic index than honey, which may make it healthier for certain diets.
Who shouldn't eat maple syrup? ›
People with diabetes should look for sugar-free substitutes for maple syrup. Maple syrup can cause spikes in blood sugar and insulin levels.
Is pure maple syrup an inflammatory food? ›
The study looked at how the molecule in maple syrup, quebecol, affected known substances in the human body that relate to inflammation. The experiments showed that quebecol was effective in preventing many of these substances from causing inflammation, further concluding that it is a great anti-inflammatory agent.
Is maple syrup bad for leaky gut? ›
Refined "white" sugar added to foods like desserts and drinks and too much added natural sugar (like cane juice or maple syrup) can also be problematic for people with leaky gut syndrome.
Is pure maple syrup healthier than honey? ›
For example, maple syrup is lower in calories than honey, and therefore may be the better choice for someone looking to lose weight. Pure maple syrup also has fewer carbohydrates and is lower on the glycaemic index than honey, which may make it healthier for certain diets.
Is 100% pure maple syrup good? ›
These studies have found that it not only has valuable minerals and vitamins, but it also has antioxidants that are beneficial to health and wellness. No matter if it is light and delicate or dark and robust, 100% pure maple syrup is the healthy all-natural choice.
Is pure maple syrup healthier than sugar? ›
It's less processed than regular table sugars and therefore contains more nutrients like vitamins, minerals & antioxidants which help improve your health. Maple Syrup also scores lower on the glycemic index so it's an excellent choice if you want to maintain stable blood glucose levels while enjoying delicious treats!
How long is 100% maple syrup good for? ›
Before opening, all maple syrup can be stored in the pantry about a year. After opening, genuine maple syrup should be stored in the refrigerator and will last about a year. Opened jugs of imitation maple syrup can be stored in the pantry for about a year.
Like I mentioned in the video, I’m not a huge fan of fruits in salads. But boy, was I happily pleased when I tried this salad for the first time. The pears work! And they work wonderfully. So if you’re like me, don’t let a few slices of pears turn you off from trying this delicious salad. You’re going to love it. Trust me!
This veggie stir-fry is one of my favourite quick dinner ideas. It takes less than 15 minutes to prepare and is full of rich flavours and vibrant colours. I usually eat it with brown rice or serve it as a side.
I used to think that granola bars were too complicated to make at home. But it’s actually super easy.This recipe does not involve any baking to prevent destroying all of the amazing nutrients from the ingredients.
I first created the No Bake Pecan Pie a few years ago at the request of my mom who absolutely loves the flavour and texture of this dessert, but wanted it to be healthier so she can enjoy more of it. So I came up with this easy recipe and we all loved it. I then turned it into mini pies as they are easier to serve and look just adorable.