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:

1. 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.​​
2. 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.
3. Prep the remaining ingredients and assemble your bowls

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For Adapted from Jamie Oliver - “The kids’ favourite dinners are always the traybakes – we cannot get enough of them in our family! Our trick for keeping it fresh is to combine roasted ingredients with fresh ones and to top them with a good sauce or pesto, giving a mix of temperatures as well as textures. We use a spiraliser to create the vegetable tangles. ” 

INGREDIENTS:

• 800 g mixed root veg , (potatoes, carrots, parsnips, beetroots)
• 2 red peppers
• 1 small broccoli , or cauliflower
• olive oil
• 250 g halloumi cheese
• 1 zucchini , (or 1 cucumber, 2 carrots or 2 beetroots)
• 1 large eating apple
• 100 g lettuce , or spinach
• 4 tablespoons quality green pesto

INSTRUCTIONS:

1. Preheat the oven to 200ºC/400ºF.
2. Scrub the root veg and cut into bite-sized pieces along with the peppers, discarding the seeds. Cut the broccoli or cauliflower into florets.
3. Spread the veg out in a large roasting tray, drizzle with 3 tablespoons of oil, season with sea salt and black pepper and toss well to coat. Roast for 20 minutes, or until the vegetables are tender and coloured.
4. Cut the halloumi into 2cm pieces and scatter over the veg. Switch the oven to grill, increase the temperature and grill for 5 to 10 minutes, or until the cheese is soft and golden.
5. Spiralize the zucchini (or other chosen vegetables), then core and finely slice the apple. Combine the apple with the roasted veggies, then stir through the zucchini and spinach.
6. Mix the pesto with 2 tablespoons of oil and drizzle over to serve.

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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:

1. Grate cauliflower into “rice” in advance and store in the fridge until ready to use.
2. Steam cauliflower "rice"
3. 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.
4. Serve creamy cauliflower oats in a bowl and top with desired toppings.  Almond butter, blueberries, caramelized banana*, and chia seeds are great toppings.
5. 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.
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For Adapted from Cookie & Kate - The smoky, complex flavour of this simple vegetarian chili comes from basic pantry ingredients, vegetables and spices! It makes great leftovers, too. Recipe yields 4 large or 6 moderate servings of chili.

INGREDIENTS:

• 2 tablespoons extra-virgin olive oil
• 1 medium red onion, chopped
• 1 large red bell pepper, chopped
• 2 medium carrots, chopped
• 2 ribs celery, chopped
• ½ teaspoon salt, divided
• 4 cloves garlic, pressed or minced
• 2 tablespoons chili powder*
• 2 teaspoons ground cumin
• 1 ½ teaspoons smoked paprika*
• 1 teaspoon dried oregano
• 1 large can (28 ounces) or 2 small cans (15 ounces each) diced tomatoes**, with their juices
• 2 cans (15 ounces each) black beans, rinsed and drained
• 1 can (15 ounces) pinto beans, rinsed and drained
• 2 cups vegetable broth or water
• 1 bay leaf
• 2 tablespoons chopped fresh cilantro, plus more for garnishing
• 1 to 2 teaspoons sherry vinegar or red wine vinegar or lime juice, to taste
• Garnishes: chopped cilantro, sliced avocado, tortilla chips, sour cream or crème fraîche, grated cheddar cheese, etc.

INSTRUCTIONS:

1. In a large Dutch oven or heavy-bottomed pot over medium heat, warm the olive oil until shimmering. Add the chopped onion, bell pepper, carrot, celery and ¼ teaspoon of the salt. Stir to combine and cook, stirring occasionally, until the vegetables are tender and the onion is translucent, about 7 to 10 minutes.
2. Add the garlic, chili powder, cumin, smoked paprika and oregano. Cook until fragrant while stirring constantly, about 1 minute.
3. Add the diced tomatoes and their juices, the drained black beans and pinto beans, vegetable broth and bay leaf. Stir to combine and let the mixture come to a simmer. Continue cooking, stirring occasionally and reducing heat as necessary to maintain a gentle simmer, for 30 minutes.
4. Remove the chili from the heat and discard the bay leaf. For the best texture and flavour, transfer 1 ½ cups of the chili to a blender, making sure to get some of the liquid portion. Securely fasten the lid and blend until smooth (watch out for hot steam), then pour the blended mixture back into the pot. (Or, you can blend the chili briefly with an immersion blender, or mash the chili with a potato masher until it reaches a thicker, more chili-like consistency.)
5. Add the chopped cilantro, stir to combine, and then mix in the vinegar, to taste. Add salt to taste, too—I added ¼ teaspoon more at this point. Divide the mixture into individual bowls and serve with garnishes of your choice. This chili will keep well in the refrigerator for about 4 days or you can freeze it for longer-term storage.

*SPICE NOTE: 
If you are sensitive to spice or using particularly potent spices (chili powder purchased outside of the U.S. can be very hot), you might want to scale back on the spice here. Start with half of the amounts listed and add more to taste. That said, this chili is well-balanced as written.

**CANNED TOMATOES NOTE: 
Muir Glen brand of tomatoes—have the best flavour and their cans are BPA-free!

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Adapted from Low Carbing Asian - This chaffle recipe used for the avocado toast results in a crispy cheesy bread alternative.  It is so quick and easy with only 2 ingredients and 3-4 minutes cooking time per chaffle.  So the next time you have a craving for avocado toast, you know where to find the perfect recipe!

INGREDIENTS:

• 1/2 Whole Avocado
• 1/2 tsp Lemon Juice
• 1/8 tsp Salt
• 1/8 tsp Black Pepper
• 1 Egg
• 1/2 Cup Shredded Cheese (cheddar is a good option)

INSTRUCTIONS:

1. Gather all the ingredients.
2. Peel and cut up the avocado and place into a small bowl.
3. Next, add lemon juice, salt, and black pepper to the bowl.  Mash the avocado mixture with a fork until well combined, set aside.
4. Plug in the Waffle Maker to pre-heat.
5. In a small mixing bowl, beat egg.
6. Place about 1/8 cup shredded cheese on to the Waffle Maker, followed by ~1/2 of the egg mixture (enough to cover the iron) and another 1/8 cup of shredded cheese on top.  Close lid and cook for 3 – 4 minutes.  Repeat for as many waffles you are making.
7. Let the chaffle cool for a few minutes and apply with avocado spread.

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Adapted from Feasting at Home - A simple recipe for Blackberry Salad with Basil and Arugula sprinkled with crumbled goat cheese, toasted almonds and a maple-balsamic dressing. A light and delicious summer salad!

INGREDIENTS:

For the Salad:

• 5 ounces baby arugula (or spinach)
• ¼ cup thinly sliced red onion
• 1–2  cups fresh blackberries
• ⅓ cup crumbled goat cheese
• ¼–1/2 cup toasted slivered almonds (or sub maple pecans) 
• ¼ cup basil leaves- torn 
• optional: 1 tablespoon fresh chive or onion blossoms

For the Balsamic Vinaigrette:

• 3 tablespoons olive oil
• 2 1/2 tablespoons  balsamic vinegar
• 2 teaspoons maple syrup (or honey)
• 1/2 tsp salt
• 1/2 tsp pepper

INSTRUCTIONS:

1. Make the dressing- whisk all ingredients in a small bowl.
2. In a large bowl, place arugula, basil and onions. Toss with just enough dressing to lightly coat ( you may not need all). Feel free to add the remaining ingredients and toss or plate individual portions.
3. If plating: place the dressed greens onto plates. Top with blackberries, goat cheese, a few basil leaves, almonds and blossoms.
4. Add a drizzle of balsamic glaze- optional.
5. Serve immediately!

NOTE:
*Feel free to assemble the salad ahead, refrigerate and toss with the dressing right before serving.


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Adapted from Oh She Glows - This cozy salad is a great way to use up any veggies lurking in the back of your fridge— Toss them on the pan to roast with a big batch of squash so there's plenty of leftovers for the next few days. The extra veggies and dressing make for a really quick reheat-and-serve lunch. 

INGREDIENTS:

For the Butternut Squash:

• 1 medium butternut squash
• 1 tablespoon (15 ml) oil of choice
• Fine sea salt

For the Garlic-Dijon Vinaigrette:

• 1 small (3 g) garlic clove
• 1/4 cup (60 ml) apple cider vinegar
• 1/4 cup (60 ml) grapeseed oil (or other light-tasting oil)
• 2 teaspoons (10 ml) fresh lemon juice
• 2 teaspoons (10 ml) Dijon mustard
• Fine sea salt, to taste
• Freshly ground black pepper, to taste
• 1 tablespoon (15 ml) pure maple syrup, or to taste

For the Salad: 

• 1 (5-ounce/142 g) package baby romaine or mixed greens
• 1 large (270 g) avocado, pitted and sliced
• Heaping 1/2 cup (65 g) chopped walnuts*
• 2 tablespoons (18 g) hemp hearts
• Salt, pepper, and garlic powder, for garnish

INSTRUCTIONS:

1. For the butternut squash: Preheat the oven to 400°F (200°C), and line a large baking sheet with parchment paper. Peel, halve, and seed the squash. Slice the squash into 1/2-inch wedges. Transfer to the baking sheet and toss with the tablespoon of oil. Spread the squash into an even layer and season generously with salt. Roast for 30 to 40 minutes, flipping once halfway through until the squash is fork tender and lightly browned.​
2.  Meanwhile, prepare the Garlic-Dijon Vinaigrette: Finely grate or mince the garlic and place it into a small glass jar. Add the vinegar, oil, lemon juice, Dijon, salt, pepper, and maple syrup. Secure the lid and shake vigorously until combined. Taste the dressing and adjust the oil, salt, and maple syrup, if desired. You can also make the dressing in a blender or food processor, if you’d prefer.
3.  When the squash is nearly finished roasting, begin building your salad bowls: Portion 2 to 3 handfuls of the baby romaine/mixed greens into four large shallow bowls. Drizzle a tablespoon of dressing over each bowl and toss until the greens are fully coated.
4.  Divide the sliced avocado, walnuts, and hemp hearts into four portions, and evenly distribute on top of each bowl.
5.  When the squash is finished roasting, transfer several wedges directly from the pan to the top of each bowl. Finish each salad with a sprinkle of salt, pepper, and garlic powder, as well as a final drizzle of dressing. Serve immediately.

TIP:

* Feel free to use toasted walnuts, if you prefer, but rest assured that raw work wonderfully too!
You can absolutely make this salad for a single portion too! To build just one salad, I suggest portioning each ingredient as follows: approximately 2 handfuls of greens, 1/4 of a large avocado (sliced), 3/4 cup warm roasted squash, 1 to 2 tablespoons vinaigrette (to taste), 2 heaping tablespoons of chopped walnuts, and 1/2 tablespoon of hemp hearts.
Any leftover squash can be easily reheated over the next few days. Here is how I like to warm up leftover roasted squash: Coat a large skillet with oil and add your leftover cooked squash with a pinch of salt. Sauté over medium-high heat for about 5 minutes, until warmed through.

NUTRITION INFORMATION:

Serving Size 1 of 4 bowls | Calories 510 calories | Total Fat 40 grams
Saturated Fat 4.5 grams | Sodium 390 milligrams | Total Carbohydrates 44 grams
Fiber 12 grams | Sugar 10 grams | Protein 8 grams


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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)

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

Heirloom Tomato Salad

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

​Protein Power Guacamole

1. Mash the avocado. Season with lemon juice, salt and pepper.
2. 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.
3. 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

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

JULIE’S TIPS & TRICKS:

1. 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.
2. Not a fan of seaweed? Replace them with any noodles of your choice: zucchini, carrot, buckwheat, brown rice…

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