Category: Summer

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 Keto Bento Box (Low Carb & Paleo)

8/13/2021

Adapted from Julie's Lifestyle - Looking for healthy lunch inspiration? This Vegan Keto Bento Box with almond seaweed noodles, heirloom tomato salad & guacamole makes a great lunch on the go! It’s packed with plant-based protein, healthy fats & essential minerals - perfect to boost your energy levels, speed up your fat-burning metabolism and beat sugar cravings. That's a triple win :)

INGREDIENTS:

Almond Seaweed Noodles (4 serving sizes):

1 cup arame seaweed, soaked in cold water for 1 hour
½ teaspoon extra virgin coconut oil (or extra virgin/toasted sesame oil)
1 tablespoon tamari, or more to taste (gluten free soy sauce – soy free version: use coconut aminos)
1 large handful almond flakes, raw or toasted

Heirloom Tomato Salad

1 large handful tomatoes (I used cherry & red zebra)
½ small cucumber
2 sun-dried tomatoes (optional)
1 small handful sprouts (I used alfalfa + daikon)
Oregano or basil, to taste (I used the flowers too)

Protein Power Guacamole

1 small ripe avocado, pitted
1 tablespoon lemon juice, or more to taste
Himalayan crystal salt + black pepper, to taste
½ tablespoon MCT oil
1 teaspoon chives, finely chopped (optional – I used the flowers too)
½ teaspoon spirulina + seaweed flakes each (optional – for an extra mineral boost)
Mixed seeds (optional)

Fruit & Veggies

¼ fresh coconut, cut into chunks
1 medium carrot, cut into sticks

INSTRUCTIONS:

Almond Seaweed Noodles (4 serving sizes)

Cook the arame seaweed until tender for about 15 minutes. Pour away the cooking water.
Lightly heat some extra virgin coconut oil and stir in the seaweed.
Take off the heat, add the tamari, stir well and top with the almond flakes.

Heirloom Tomato Salad

Chop the fresh tomatoes into chunks, the cucumber into ribbons, and the sundried tomatoes into strips.
Add sprouts (a great source of protein & minerals!) + oregano and/or basil for extra flavor.

Protein Power Guacamole

Mash the avocado. Season with lemon juice, salt and pepper.
Add MCT oil (or extra virgin olive oil if you don’t have MCT at home) and finely chopped chives. I like to add spirulina and seaweed flakes too – they’re both rich in protein and essential minerals such as zinc and iodine.
If you wish, top the guacamole with seasoned seeds: I used a mix of sprouted pumpkin, sunflower, sesame & buckwheat that I seasoned with Italian herbs & sea salt.

Sides

On the side, you can serve carrot sticks to have with the guacamole and fresh coconut for dessert.

JULIE’S TIPS & TRICKS:

This Protein Power Guacamole will stay fresh for 2 days in an airtight container in the refrigerator. You can store the Almond Seaweed Noodles for at least 4 days in the fridge.
Not a fan of seaweed? Replace them with any noodles of your choice: zucchini, carrot, buckwheat, brown rice…

Check out Julie's Lifestyle for more recipes

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Chickpea & Lentil Taco Salad Meal Prep Bowls

8/4/2021

Adapted from She Likes Food - These Chickpea and Lentil Taco Salad Meal Prep Bowls are healthy, filling and delicious! They’re packed with protein and topped off with a refreshing yogurt dressing and crispy tortilla strips.

INGREDIENTS:

1/4 teaspoon olive oil, or your favourite oil
1 cup cooked chickpeas
1 cup cooked lentils
1 teaspoon ground cumin
1 teaspoon paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1/2 teaspoon salt, or less if desired
2 cups corn kernels
4 cups mixed greens or chopped lettuce
1 cup diced tomatoes
1/4 cup diced red onion
Other optional toppings: salsa, jalapeños, cilantro, black olives

Crispy Tortilla Strips:

4 corn tortillas
cooking spray
Salt
Paprika
Garlic powder

Greek Yogurt Ranch:

1 cup non-fat Greek yogurt, or non-dairy yogurt of choice
1/4 cup diced cucumber
1 tablespoon chopped basil
1 tablespoon chopped dill
1 tablespoon chopped green onion, or chives
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
Juice of 1/2 lime
Salt, to taste

INSTRUCTIONS:

Pre-heat oven to 375 degrees F. Slice the tortillas into bite sized thin strips and place on a medium sized sheet pan. Spray with cooking spray and season with garlic powder, paprika and salt. Bake until crispy and just starting to brown, 7-10 minutes. Let cool and then separate into 4 equal portions. Store in an airtight container or ziplock bag on the counter.
Add all dressing ingredients to a blender and blend until creamy. Separate dressing into 4 small containers in equal amounts and store in the refrigerator.
Heat a large skillet over medium heat. Add olive oil, chickpeas, lentils and all the spices. Mix until combined and cook until heated through (to let the spices develop) about 5 minutes.
Assemble bowls: I like to use these glass meal prep containers, but you could use any kind you like. In each container add, 1/2 cup chickpea/lentil mixture, 1/2 cup corn, 1 cup lettuce, 1/4 cup tomatoes and 1 tablespoon red onion.
When ready to eat top with dressing, crispy tortilla strips and any other toppings you desire.

Check out She Likes Food for more recipes

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Harissa Portobello Mushroom "Tacos"

7/16/2021

Adapted from Healthy Nibbles and Bits - These harissa portobello tacos are made with collard greens instead of tortillas! They make a healthy gluten-free and vegan meal!

INGREDIENTS:

Portobello Mushrooms

1 pound (450g) portobello mushrooms
1/4 cup (60g) spicy harissa, or use a mild harissa
3 tablespoons olive oil, divided
1 teaspoon ground cumin
1 teaspoon onion powder
6 collard green leaves

Guacamole

2 medium ripe avocados
2 tablespoons chopped tomatoes
2 tablespoons chopped red onion
1 1/2 to 2 tablespoons lemon or lime juice
pinch of salt
1 tablespoon chopped cilantro

Optional Toppings

cashew cream
chopped tomatoes
chopped cilantro

INSTRUCTIONS:

Remove the stem of the portobellos. Rinse mushrooms and pat dry.
Mix harissa, 1 1/2 tablespoons olive oil, cumin, and onion powder in a bowl. Brush each mushroom with the harissa mixture, making sure to cover the edges of the mushroom as well. Let mushroom marinade for 15 minutes.
While the mushrooms are marinating, prepare guacamole. Halve and pit the avocados and scoop out the flesh. Mash avocados and mix in chopped tomatoes, red onion, lemon (or lime) juice, salt, and cilantro. Set aside.
Rinse collard greens. Chop off the tough stems and set aside.
When the mushrooms are done marinating, heat 1 1/2 tablespoons of olive oil in a skillet or sauté pan over medium-high heat. Place the portobello mushrooms in the pan and cook for 3 minutes. Flip over and cook for another 2 to 3 minutes. Each side should be browned.
Turn off the heat and let the mushrooms rest for 2 to 3 minutes before slicing.
Take a collard green leaf and fill it with a few slices of portobello. Add guacamole, chopped tomatoes, cashew cream, and cilantro to your liking.

NOTES:
Nutritional Information
Makes 6 Tacos. Amount for 2 Tacos: Calories: 405, Total Fat 34.4g, Saturated Fat: 5g, Sodium: 226mg, Cholesterol: 0mg, Total Carbohydrate: 24g, Dietary Fiber: 14g, Sugar: 5.6g, Protein 10g

*To make the cashew cream, soak 1 cup of raw cashews overnight. Drain water and blend cashews with 1 cup of fresh water. Use cashew cream on the tacos as is or add a pinch of salt and lemon juice. You can also make 1/2 or 1/4 of the recipe.
If the harissa you are using is very thick, blend it with oil and add water one tablespoon at a time to thin it out. Be sure to adjust the seasonings too.

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Rainbow Cauliflower Crust Pizza

7/9/2021

Adapted from Gimme Delicious - Rainbows are happening in the kitchen! Low-carb Cauliflower crust rainbow pizza is packed with veggies inside and out, and is perfect for kids and adults. The rainbow veggies are so delicious and even more pleasing to the eye.

INGREDIENTS:

1 small to medium sized head of cauliflower - should yield 2 to 3 cups once processed
¼ cup shredded Parmesan cheese
¼ cup mozzarella cheese
1 egg
¼ teaspoon salt
½ teaspoon garlic powder
½ teaspoon basil or rosemary minced (or dry)
½ teaspoon oregano minced (or dry)
1/2 cup marinara sauce
1 cup mozzarella cheese
1 cup diced bell peppers yellow, orange, red, green, or any combo of your choice
1/2 cup broccoli florets
1/2 cup diced red onion
1/4 cup canned corn optional and not included in nutritional facts
1/2 cup tomatoes diced

INSTRUCTIONS:

Preheat oven to 500 degrees F.
Remove the stems from the cauliflower and cut into chunks, Place the cauliflower into a food processor and pulse it until it resembles the texture of rice. If you don't have a food processor, you can use a cheese grater or chop it very finely.
Microwave the processed cauliflower uncovered in a microwave safe bowl for approximately 4-5 minutes on high. Remove it from the microwave and allow it to cool for at least 4-5 minutes (trust me don't rush this step!). After the cauliflower is slightly cooled, place it in a kitchen towel and squeeze all the liquid out of it. Be sure to squeeze as much liquid as humanly possible.
Combine the cooked cauliflower, egg, garlic, cheese, and seasonings. Stir until a dough texture forms. Spread the cauliflower mixture out onto lightly greased parchment paper or a pizza pan in the shape of a pizza crust.
Bake the crust for approximately 10-15 minutes (depending on your oven), or until the crust is golden and crispy. I cooked mine for approximately 15 minutes. After the crust is golden remove it from the oven and top with pizza sauce then cheese then the chopped veggies.
Place the pizza back in the oven and bake for another 12-15 minutes.

Check out Gimme Delicious for more recipes

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Low Carb Grilled Stuffed Summer Squash

7/4/2021

Adapted from Healthy Seasonal Recipes - Low-Carb Grilled Summer Squash Boats are an awesome gluten-free vegetarian grilling recipe! Just in time to help you use up some of those yellow summer squash that are bursting out of the garden right now.

INGREDIENTS:

4 teaspoons extra-virgin olive oil, divided
1 green bell pepper, diced
½ cup chopped onion
½ teaspoon salt, divided, plus more to taste
¼ teaspoon freshly ground pepper
1 cup quartered cherry tomatoes
¼ cup chopped basil or cilantro
4 medium yellow summer squash
4 ounces shredded sharp cheddar

INSTRUCTIONS:

Preheat grill for indirect heat on one side. For gas grill with two burners, use only one burner on high. For three burner grill use two on medium- high. For charcoal grill, when coals are ready rake them to one side.
While grill heats, heat two teaspoons oil in a medium skillet over medium-high heat. Add pepper, onion, ¼ teaspoon salt and pepper and cook, stirring often until the vegetables are softened and starting to brown, about 5 minutes. Remove the skillet from the heat and stir in tomatoes and basil or cilantro.
While the vegetables are cooking, prepare the squash. Cut squash in half lengthwise. Hollow them out slightly using a Parisian scoop, a teaspoon or apple corer. Brush the remaining 2 teaspoons oil over the squash. Sprinkle the remaining ½ teaspoon salt over the squash.
The grill should be about 350 degrees F. inside with the lid closed. Grill squash cut-side-down on the hot side of the grill until starting to soften and they have grill marks, 5 to 8 minutes. Flip them over onto the other side of the grill without heat under them, so they are cut-side up. Divide the filling among them. Top with the cheddar, dividing evenly. Cover the grill and let cook until the squash is completely tender and the cheese is melted, about 15 to 18 minutes. Season with more salt if desired.

Check out Healthy Seasonal Recipes 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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Recipes We Love

Tempeh Vegan Burrito Bowl

Vegan Keto Bento Box (Low Carb & Paleo)

Chickpea & Lentil Taco Salad Meal Prep Bowls

Harissa Portobello Mushroom "Tacos"

Rainbow Cauliflower Crust Pizza

Low Carb Grilled Stuffed Summer Squash

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