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Easy Fruit Salad - Vegan, Paleo, Keto, Whole30

6/25/2021

Adapted from Life Made Sweeter - This Fruit Salad is easy to make with fresh seasonal fruit and a simple lime dressing. It’s a quick and healthy snack, breakfast, side dish or dessert and perfect for summer barbecues and potlucks! If you’re crunched for time, this is the perfect 10-minute fruit salad to prepare. Vegan, paleo with low carb, keto and Whole30 options.

INGREDIENTS:

1 1/2 cups strawberries washed, dried, hulled and thinly sliced
1 cup fresh blackberries washed and dried
1/2 cup fresh raspberries washed and dried
1/2 cup fresh blueberries washed and dried
1 mango peeled and diced - omit for keto
1 cup green grapes stems removed, washed and dried - omit for keto
1 cup cherries stems removed, washed and dried
2 tablespoons lime juice , use lemon if preferred
1 tablespoon pure maple syrup can also use liquid monk fruit for a lower carb option or preferred sticky liquid sweetener of choice - omit for Whole30
1 fresh mint chopped thinly, optional

INSTRUCTIONS:

Combine the strawberries, blackberries, raspberries, blueberries, mango, grapes, cherries together in a large bowl.
Drizzle the liquid sweetener, lime juice and mint (if using) over the fruit and toss well to coat.
Serve and enjoy immediately!

Check out Life Made Sweeter for more recipes

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BBQ Paneer Tikka Skewers

6/16/2021

Adapted from Cook with Manali - Paneer Tikka is a popular Indian appetizer made with cubes of paneer & veggies marinated with yogurt and spices. Traditionally it's grilled in a tandoor but you can make the same version in the oven or barbecue with this easy recipe!

INGREDIENTS:

1/2 cup greek yogurt or thick yogurt
1 tbsp ginger-garlic paste
2 tbsp mustard oil
2 tsp coriander powder
1 tsp chaat masala
1 tsp kashmiri red chili powder
3/4 tsp garam masala
1/4 tsp red chili powder or adjust to taste
1 tsp kasuri methi crushed
1/2 tsp salt or to taste
1 lemon - juiced
2 tbsp chopped cilantro
2 tbsp chopped mint
2 cups paneer cut into big cubes
1 large onion cut into 1 inch cubes
1 large bell pepper cut into 1 inch cubes, mix of red and green peppers

For serving

cilantro mint chutney
lemon wedges

INSTRUCTIONS:

Whisk the yogurt in a large bowl until smooth.
Add all the spices, ginger garlic paste, mustard oil, coriander powder, chaat masala, kashmiri red chili powder, garam masala, red chili powder, kasuri methi and salt, to marinade the yogurt.
Whisk to combine everything together. Add in juice of 1 lemon along with chopped cilantro and mint. Mix well.
Stir in the paneer cubes, onion and bell peppers.
Mix until all the paneer pieces and veggies are well coated with the marinade. Cover the bowl and refrigerate for minimum for 1 hour or up to 4 hours. Overnight also works!
After 1-2 hours, take the marinated paneer and veggies out of the refrigerator. Take a skewer and arrange paneer, onion and peppers on a skewer, alternating with each other. Make all skewers evenly. Meanwhile pre-heat oven to 450 F degrees.
Arrange all the prepared skewers on a baking sheet lined with parchment paper. Spray the tikka with an oil spray. This is important so that the veggies don't dry out.
Bake at 450 F degrees for 10 minutes and then broil for 2 to 3 minutes until paneer pieces look a little charred.
Remove from oven, squeeze lemon juice, sprinkle chaat masala and serve with cilantro mint chutney.

Check out Cook with Manali for more recipes

Get a personalized nutrition plan to gain clarity and improve your health

A TARGET Nutrition Plan takes a personalized, evidence-based approach to help you make better choices. Have our nutritionists assess what you are currently doing and provide you with a personalized plan (including meal plans). Everything you need to transform your diet.

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Vegan Sushi Buddha Bowl with Nori

6/9/2021

Adapted from The Happy Foodie - This texture-packed sushi Buddha bowl makes for a delicious and colourful lunch. It includes vital nutrients and an array of different vegetables for you to enjoy!

INGREDIENTS:

150g cooked brown rice
3 tsp rice vinegar
1 sheet of dried nori, finely cut into strips with scissors
2 tsp black sesame seeds
2.5cm piece of fresh root ginger, peeled and grated
150g frozen edamame beans, defrosted
60g carrot, sliced into thick sticks
90g firm tofu, cut into cubes
70g cucumber, sliced
1 spring onion, white part only, sliced lengthways
3 radishes, trimmed and finely sliced
50g sugar snap peas, finely sliced
handful of chives, finely chopped
handful of red amaranth leaves (optional)
1/2 tsp wasabi paste

INSTRUCTIONS:

The Prep

Mix the brown rice, 11⁄2 tsp of the rice vinegar, the nori, and 1 tsp of the black sesame seeds in a bowl. Set aside.
Mix the ginger and the remaining 11⁄2 tsp of rice vinegar in a separate bowl.
Transfer the rice mixture to a serving bowl, then arrange over the edamame, carrot, tofu, cucumber, spring onion, radishes, sugar snap peas, chives, and red amaranth (if using) in groups. Spoon on the wasabi paste, or serve it on the side, then sprinkle over the ginger mixture and the remaining black sesame seeds.

The Build

Start with rice, edamame, carrot, tofu, cucumber, and spring onion
Add in chives, radishes, sugar snap peas, and red amaranth. Finish with wasabi paste, ginger mixture, and black sesame seeds

Check out The Happy Foodie for more recipes

Get a personalized nutrition plan to gain clarity and improve your health

A TARGET Nutrition Plan takes a personalized, evidence-based approach to help you make better choices. Have our nutritionists assess what you are currently doing and provide you with a personalized plan (including meal plans). Everything you need to transform your diet.

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"Egg in a Hole" Peppers with Avocado Salsa Recipe

6/4/2021

Adapted from Eating Well - Colourful bell pepper rings stand in for bread in this healthy version of egg in a hole. Cook an egg inside the peppers and top with a vibrant avocado salsa for a cheerful breakfast.

INGREDIENTS:

2 bell peppers, any colour
1 avocado, diced
½ cup diced red onion
1 jalapeño pepper, minced
½ cup chopped fresh cilantro, plus more for garnish
2 tomatoes, seeded and diced
Juice of 1 lime
¾ teaspoon salt, divided
2 teaspoons olive oil, divided
8 large eggs
¼ teaspoon ground pepper, divided

INSTRUCTIONS:

Slice tops and bottoms off bell peppers and finely dice. Remove and discard seeds and membranes. Slice each pepper into four 1/2-inch-thick rings.
Combine the diced pepper with avocado, onion, jalapeño, cilantro, tomatoes, lime juice, and 1/2 teaspoon salt in a medium bowl.
Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Add 4 bell pepper rings, then crack 1 egg into the middle of each ring. Season with 1/8 teaspoon each salt and pepper. Cook until the whites are mostly set but the yolks are still runny, 2 to 3 minutes. Gently flip and cook 1 minute more for runny yolks, 1 1/2 to 2 minutes more for firmer yolks. Transfer to serving plates and repeat with the remaining pepper rings and eggs.
Serve with the avocado salsa and garnish with additional cilantro, if desired.

Check out Eating Well for more recipes

Get a personalized nutrition plan to gain clarity and improve your health

A TARGET Nutrition Plan takes a personalized, evidence-based approach to help you make better choices. Have our nutritionists assess what you are currently doing and provide you with a personalized plan (including meal plans). Everything you need to transform your diet.

Learn More

Recipes We Love

Easy Fruit Salad - Vegan, Paleo, Keto, Whole30

BBQ Paneer Tikka Skewers

Vegan Sushi Buddha Bowl with Nori

"Egg in a Hole" Peppers with Avocado Salsa Recipe

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