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.
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FAQs
Yes, pure maple syrup that's made without any additives is completely vegan. Make sure to check the label of the bottle to confirm that it's certified as vegan, as some lower-quality versions will be mixed with non-vegan ingredients like honey or refined sugar.
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 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!
Why do vegans love maple syrup? ›
The best sweetener choice for vegans would naturally be maple syrup. It is a totally “green choice” as the trees are not harmed from extracting the sap which is the sole ingredient in maple syrup.
Is 100% maple syrup a natural or artificial food? ›
Maple Tree Sap is typically made-up of only a small amount of natural sugars to begin with, 2% in fact. However, after being treated and in concentration, Maple Syrup made from Maple Tree Sap contains 66% natural sugar! Therefore, there's no need to add sugar or artificial sweeteners to real maple syrup!
Is maple syrup inflammatory or anti-inflammatory? ›
A recent maple syrup study has shown that the delicious liquid contains a molecule called quebecol, which has anti-inflammatory properties. The purpose of anti-inflammatory substances are simple; they work to reduce inflammation! There are many diseases, disorders, and pathologies that plague people with inflammation.
Is it okay to eat maple syrup every day? ›
The daily limit, according to the Food and Drug Administration, is no more than 10 percent of your daily calories, or 50 grams (about 12 teaspoons) for someone on a 2,000-calorie diet. The American Heart Association recommends consuming even less—no more than 25 grams for women per day and 36 grams for men.
What is the healthiest maple syrup to buy? ›
It is healthier to stick to organic and pure maple syrup – or “real maple syrup” as it is sometimes called.
Can vegans eat rice? ›
Yes, absolutely! Rice is a common grain in all cooking and has a significant place in the plant-based world too. Some rice dishes may not be suitable for vegans though, so if you're eating out or following a recipe make sure there are no meat, fish or other animal products being used before you tuck in!
Can raw vegans eat maple syrup? ›
Avocados, nuts, and seeds tend to be the go-to fat sources. Sweeteners are also typically excluded—maple syrup is heated above 118 degrees Fahrenheit, but it's also easy to find raw vegan recipes that use it.
The bottom line. Vegans try to avoid or minimize all forms of animal exploitation, including that of bees. As a result, most vegans exclude honey from their diets. Some vegans also avoid honey to take a stand against conventional beekeeping practices that can harm bee health.
Do I have to refrigerate 100% pure maple syrup? ›
When unopened, you can store hot-packed pure maple syrup for at least a year (or more) in the pantry at room temperature. Once opened, does maple syrup need to be refrigerated if it's the pure variety? Yes, because it's a natural product with no preservatives and can spoil or grow mold.
What are the cons of maple syrup? ›
Maple syrup gives you carbohydrates in the form of sugars without fiber. As a result, maple syrup can cause swings in blood sugar and insulin levels. Insulin is a hormone that moves sugar in our blood to cells that convert it to energy. People with diabetes may have bad side effects from the sugar in maple syrup.
What's healthier, honey or maple syrup? ›
These sugars are primarily derived from simple sugars fructose. They also have a trace of carbohydrates and even lesser amounts of sucrose. Between honey or maple syrup, maple syrup is the healthier alternative because it contains less sugar as a whole. And essentially, it has less fructose.
What makes maple syrup not vegan? ›
Some producers use lard or animal fat to defoam the syrup, though this isn't the defoamer of choice anymore. More often than not, producers use vegetable oil to defoam instead. Some producers add honey or milk-derived butter flavors to their syrup, effectively making them non-vegan products.
Do vegans eat honey or maple syrup? ›
Because honey is made by living bees, it is technically not vegan, so most vegans exclude it from their diet. You can try plant-based alternatives like agave, maple syrup, and date syrup. Veganism is a way of living that aims to minimize animal exploitation and cruelty.
What is a vegan alternative to maple syrup? ›
For this reason, agave nectar is often used to add sweetness to drinks, as an alternative to syrup. TIP: Like maple syrup, agave nectar is available in both light and dark varieties. Dark agave nectar has a deeper flavour, and is commonly used for decadent desserts such as chocolate fudge brownies.
Does pure maple syrup have dairy? ›
Pure maple syrup is a 100% vegan.
Maple syrup is a product that comes from the trees.
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.