Category: Cafe Recipes

Vegan Poke Bowl

10/19/2021

Adapted from Simple Veganista - Vegan Poke Bowl (aka Tofu Poke Bowl) features tender tofu and onions marinated in a delicious ginger-soy sauce and paired with rice, red cabbage, cucumber, and avocado for a quick and easy meal bowl! Perfect for lunch, dinner or make ahead meals, and can be whipped up in as little as 20 minutes.

INGREDIENTS:
Tofu Poke

¼ to ⅓ cup tamari, coconut aminos or soy sauce
1 tablespoon rice vinegar or lime juice
½ tablespoon sriracha
1 teaspoon sesame oil
2 cloves garlic, smashed and finely chopped or finely grated
1 inch piece ginger, peeled and finely chopped or grated
⅓ sweet onion, julienned
14 oz block organic tofu (firm or extra firm), cut into ½ inch cubes

Bowl Additions - Vegetables

½ cucumber, sliced
3 – 4 radishes, sliced
¼ red cabbage, shredded
1 avocado, diced or sliced
1 tablespoon sesame seeds, toasted or black
2 scallions, white and green parts, sliced thinly
⅓ cup cilantro, roughly chopped
1 ½ cups cooked quinoa, brown rice or cauliflower rice

INSTRUCTIONS:

Prep tofu: Drain the tofu and place it on its side, cut in half down the long side. Place on a clean dish cloth or between paper towels and gently press to soak up some of the moisture. Dice the tofu into ½ inch cubes.
Marinate: In a medium bowl or shallow dish, combine the soy sauce, sriracha, sesame oil, garlic, ginger and sweet onions. Toss in the tofu and let rest in for 10 minutes.
Prep the remaining ingredients and assemble your bowls

Check out Simple Veganista for more recipes

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Creamy Stovetop Cauliflower Oats

9/30/2021

Adapted from Flora & Vino - Easy stovetop oats recipe packed with veggie goodness that you won’t even taste. The perfect weekday breakfast that you can dress up or down in 10 minutes!

INGREDIENTS:

1/2 cup gluten-free old-fashioned rolled oats
1 cup unsweetened coconut or almond milk
1 TBSP white chia seeds
1/2 cup steamed riced cauliflower
1/2 mashed banana or 1-2 tsp sugar free maple syrup (optional)
dash of cinnamon
TOPPINGS: spoonful of almond butter, fresh berries, caramelized bananas, chia seeds

INSTRUCTIONS:

Grate cauliflower into “rice” in advance and store in the fridge until ready to use.
Steam cauliflower "rice"
Add the almond milk, oats, chia seeds, steamed riced cauliflower, and optional sweetener of choice (banana, maple syrup) to a large saucepan over medium heat. Heat for 10-12 minutes, stirring often, until the oats have absorbed all of the liquid. Add more coconut or almond milk as needed to thin the oats if they get gummy.
Serve creamy cauliflower oats in a bowl and top with desired toppings. Almond butter, blueberries, caramelized banana*, and chia seeds are great toppings.
Drizzle with sugar free maple syrup, if desired.

*NOTE:
To make caramelized banana rounds, sliced a banana into “coins” and heat with a drizzle of sugar free maple syrup for 8-10 minutes, flipping once halfway.

Check out Flora & Vino for more recipes

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Tempeh Vegan Burrito Bowl

9/10/2021

For Adapted from Live Eat Learn - A flavour packed (and easy to make) vegan burrito bowl with Tex Mex veggies, tempeh taco meat and low carb cauliflower rice!

INGREDIENTS:

For Burrito Fillings

cauliflower rice 425 g
1/2 a bunch of fresh cilantro
1 tsp of olive oil
1 15-oz can black beans drained, 425 g
1 15-oz can corn drained, 425 g
1/2 cup chopped red onion
3 cups chopped lettuce 200 g
1 avocado sliced
1 bell pepper sliced

For Tempeh Taco Meat

1 8-oz package tempeh 226 g
1 Tbsp olive oil 15 mL
1 Tbsp cumin
1 tsp each salt, smoked paprika, chili powder
1 clove garlic minced
3 Tbsp tomato paste 45 g
2 Tbsp water 30 mL

For Sauce

¼ cup vegan or regular mayonnaise 60 g
1 tsp adobo sauce from a jar of chipotle peppers
¼ tsp lime juice

INSTRUCTIONS:

Prep: Cook cauliflower rice with olive oil & cilantro (15 minutes). Prepare all Burrito Filling ingredients.
Tempeh: Roughly grate tempeh. Heat oil over medium/high in a large saute pan. Add tempeh and cook until lightly browned, about 5 minutes. Add spices, salt, garlic, and tomato paste. Cook another 5 minutes, then add the water and cook just until water has evaporated.
Sauce: Stir together all Sauce ingredients.
Serve: Evenly distribute lettuce and cauliflower rice into serving bowls, topping with veggies, beans, tempeh taco meat, and sauce.

Check out Live Eat Learn for more recipes

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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

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Butternut Squash and Quinoa Mason Jar Salad

5/31/2021

Adapted from Green Evi - A healthy, light, and flavourful butternut squash and quinoa mason jar salad with arugula and pine nuts. It’s filling and satisfying and just a little vegan salad heaven.

INGREDIENTS:

1/2 small butternut squash
2/3 cup of cooked quinoa (or about 1/4 cup of dry quinoa)
6–8 cherry tomatoes, halved
2 cups of arugula
1 purple onion, thinly sliced
handful of pine nuts
1 tbsp tahini
2 tbsp olive oil
2 limes, juice
1 tsp garlic powder
salt, pepper

INSTRUCTIONS:

Peel butternut squash and cut into bite-sized pieces. Arrange on a baking sheet in a single layer, season with garlic powder, salt and pepper. Bake for 20-25 minutes at 200°C/400°F, until squash is tender and lightly browned. Let them cool a bit.
Meanwhile mix together tahini, olive oil, lime juice and pepper for the dressing.
Assemble salads in 2 mason jars. Add dressing first, then butternut squash cubes, quinoa, tomatoes, onions, pine nuts and arugula on top. Enjoy!

Check out Green Evi for more recipes

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Cauliflower Oatmeal (Vegan, Paleo, Whole 30)

5/14/2021

Adapted from Maria Marlowe - As you may be aware by now, cauliflower can be anything, including cauliflower oatmeal. This relatively easy to prepare and quick recipe may become a staple in your morning rotation.

INGREDIENTS:

Oatmeal:

1¼ cup coconut milk*
½ tsp. vanilla extract
1 tsp. cinnamon
4-5 cups cauliflower riced (1 small head)**
Pinch pink salt

Toppings (optional):

coconut flakes unsweetened
2 Tbsp. flax seed crushed
berries
kiwi sliced, or your favourite fruit

INSTRUCTIONS:

Combine coconut milk, water if using, vanilla, and cinnamon in a medium saucepan over medium heat. Stir and let heat up for 3 minutes.
Add cauliflower and turn heat down to medium low. Let simmer for 5 minutes, stirring occasionally.
Once cauliflower is cooked through, remove from heat and stir in pink salt to taste. Remove to serving bowls. Top with any desired toppings, such as flax, coconut flakes, fruit, nuts or seeds, as you wish.

RECIPE NOTES:

*You can thin out the coconut milk with water if desired: instead of 1 1/4 cups coconut milk, use 1 cup coconut milk and 1/4 cup water.

**To rice the cauliflower, you can either throw small pieces of it into a food processor or high speed blender, or manually chop it by hand into small, rice-size pieces. Conversely, you can sometimes find pre-cut riced cauliflower in the fresh section of health food stores or frozen.

***This is great without added sweetener, but if you prefer more sweetness, add 1 pitted and sliced date to the top and stir in, or to the coconut milk at the beginning.

**** Cauliflower Oatmeal saves well, and can be re-heated throughout the week. Simply store leftovers in air-tight container in the fridge. When ready to reheat, add a portion to a dry pan with 1 tablespoon of water and heat over medium low heat for about 3 minute or so, until warmed through, stirring occasionally throughout. Add the toppings after reheating.

Check out Maria Marlowe for more recipes

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Greek Chickpea Salad

5/7/2021

Adapted from Skinny Taste - Greek Chickpea Salad, made with chickpeas, cucumbers, tomatoes, bell peppers, olives and feta is perfect to make ahead, for lunch for the week!

INGREDIENTS:

15 ounce can chickpeas, rinsed and drained (Goya)
2 cups diced Persian cucumber
1 green bell pepper, sliced
1 1/3 cups grape tomatoes, halved
20 kalamata olives
1/4 cup red onion, sliced lengthwise
4 ounces fresh feta, sliced thick
Dressing:
juice of 2 fresh lemons
2 tablespoons extra virgin olive oil
2 teaspoons fresh oregano leaves, minced
1/4 teaspoon kosher salt
freshly ground black pepper, to taste

INSTRUCTIONS:

For meal prep:

In each of 4 (4-cup) containers or bowls, arrange 1/3 cup chickpeas, 1/2 cup cucumber, 1/4 green pepper, 1/3 cup tomato, olives and red onion, top with Feta cheese.
In a small bowl whisk the lemon juice, olive oil, oregano, salt and pepper.
Serve about 1 1/2 tablespoons dressing with each salad.

Check out Skinny Taste for more recipes

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Grape, Lentil, & Curried Cauliflower Salad

4/14/2021

Adapted from The Minimalist Baker - This delicious kale salad is topped with red grapes, lentils, and curry roasted cauliflower. It is served with a tahini-green curry paste dressing! Just 30 minutes required for this flavourful side or entrée.

INGREDIENTS:

Cauliflower

1 head cauliflower (divided into florets)
1 1/2 Tbsp melted coconut oil (or water)
1 1/2 Tbsp curry powder
1/4 tsp sea salt

Green Curry Tahini Dressing

4 1/2 Tbsp green curry paste
2 Tbsp tahini
2 Tbsp lemon juice
1 Tbsp maple syrup
1 Pinch each salt and black pepper
Water to thin

Salad

5-6 cups mixed greens, kale, spinach (or other green of choice)
1 cup cooked lentils (rinsed and drained)
1 cup red or green grapes (halved)
Fresh cilantro (optional)

INSTRUCTIONS:

Preheat oven to 400 degrees F (204 C). Line a baking sheet (or more as needed) with parchment paper.
Add cauliflower to a mixing bowl and toss with coconut oil (or water), curry powder, and sea salt. Transfer to baking sheet and roast cauliflower for 20-25 minutes or until golden brown and tender.
Prepare dressing by adding green curry paste, tahini, lemon juice, maple syrup, salt, and pepper to a mixing bowl and whisking to combine. If needed, thin with water until pourable.
Taste and adjust flavour as needed, adding more green curry paste for a stronger curry flavour, tahini for greater thickness, lemon juice for acidity, or maple syrup for sweetness.
Assemble salad by adding lettuce to a serving platter or bowl. Top with lentils, grapes, and cooked cauliflower and serve with dressing. Optional: garnish with fresh cilantro.
Best served fresh. Store leftovers in airtight container for 3-4 days. Store dressing separately for up to 1 week.

Check out The Minimalist Baker for more recipes

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Creamy Vegan Broccoli Salad

4/9/2021

Adapted from Feasting at Home - This Creamy Vegan Broccoli Salad is so good, you won’t even realize it is vegan! Tossed in a creamy Hemp Dressing- it is easy, healthy and full of flavour! Vegan and Keto!

INGREDIENTS:

Broccoli Salad

8 ounces chopped broccoli
1 cup shredded purple cabbage
1/4 cup finely sliced or diced red onion
1/2 cup sliced and quartered radishes (watermelon radishes are pretty)
1 cup sliced (or matchstick) salad turnips ( or sub sliced Turkish cucumber)
Garnishes: sunflower seeds or hemp seeds, avocado, sprouts, fresh Italian parsley leaves

Herby Creamy Hemp Dressing

1 cup hemp seeds (or sub 1/2 cup cashews)
1/2 cup water
2 tablespoons olive oil
4 tablespoons lemon juice ( 2 lemons)
2 tablespoon Apple Cider vinegar (or other pale vinegar)
4 garlic cloves
1 teaspoon salt
2 tablespoons nutritional yeast (optional but tasty!)
1/2 cup fresh flat-leaf parsley ( or dill or basil, or a combo- and chives are nice too)

INSTRUCTIONS:

Make the dressing: Place dressing ingredients (except parsley) in a blender and blend until very smooth. If you need a tablespoon more of water to get the blender going- so be it. Add the Parsley. Blend until chopped. Place in the fridge -this is best chilled. You can make this ahead, will last 3-4 days refrigerated. See notes below for cashews.
Make the salad: Finely chop the broccoli and place in a large bowl -you should have about 4 cups. (Broccoli stems are ok, as long as they are finely chopped.) Add the cabbage, radishes, onion, turnips.
Add most of the dressing (you will not need all- BUT at the same time, you want this really creamy and coated very generously!) Season the salad with more salt and pepper to taste.
Before serving sprinkle with hemp or sunflower seeds, add sprouts, parsley leaves and avocado if you like.

Check out Feasting at Home for more recipes

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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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Strawberry Quinoa Tabouli

4/1/2021

Adapted from Feasting at Home - A refreshing and healthy spring salad featuring seasonal spring strawberries, quinoa, parsley mint and cucumbers with optional slivered almonds or pistachios.

INGREDIENTS:

1 cup quinoa
1 ½ C water
1 lb strawberries
2 cups finely diced cucumber
¼ of a red onion, very finely diced
1 Cup fresh mint- chopped ( or sub cilantro)
1 Cup Italian parsley chopped
4 Tablespoon olive oil
1 Tablespoon red wine vinegar
2–3 T fresh lemon juice
1/2 tsp salt, plus more to taste
fresh cracked pepper to taste
optional additions: feta, goat cheese crumbles, toasted pistachios, toasted almonds.

INSTRUCTIONS:

Rinse quinoa well, then drain. In a medium pot add 1 ½ Cups water and quinoa. Bring to a boil. Cover, and turn heat down to low , and cook for 15 minutes. Turn heat off, leave covered 5 more minutes. Fluff and chill quinoa. ( You could do this a head and refrigerate overnight)
Add cooked, chilled quinoa to a large bowl. Finely dice strawberries and add to the bowl. Finely dice the cucumber and red onion and add to the bowl. Chop mint and parsley. Don’t skimp on the herbs ( here is where the flavour is), and add to bowl. You can always add more. Gently Toss.
Pour in olive oil, red wine vinegar, lemon juice, salt and pepper, and mix. Let salad stand for a few minutes to allow the salt and acid to absorb. Mix again. Taste and adjust salt and lemon, adding more if necessary. The quinoa will soak up some salt, so check again right before serving. Serve on a large platter, scattered with fresh herbs, or over greens.
For extra heartiness, add feta or goat cheese crumbles and toasted pistachios or slivered almonds. Enjoy!!

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Recipes We Love

Vegan Poke Bowl

Creamy Stovetop Cauliflower Oats

Tempeh Vegan Burrito Bowl

Vegan Sushi Buddha Bowl with Nori

Butternut Squash and Quinoa Mason Jar Salad

Cauliflower Oatmeal (Vegan, Paleo, Whole 30)

Greek Chickpea Salad

Grape, Lentil, & Curried Cauliflower Salad

Creamy Vegan Broccoli Salad

Strawberry Quinoa Tabouli

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