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Recipes We Love

Tempeh Vegan Burrito Bowl

9/10/2021

 
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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:
  1. Prep: Cook cauliflower rice with olive oil & cilantro (15 minutes). Prepare all Burrito Filling ingredients.
  2. 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.
  3. Sauce: Stir together all Sauce ingredients.
  4. 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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Vitamin Glow Warm Squash Salad

8/30/2021

 
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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


Check out Oh She Glows for more recipes
​
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Vegan Keto Bento Box (Low Carb & Paleo)

8/13/2021

 
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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…

Check out Julie's Lifestyle 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​​

Vegan Pho with Zucchini Noodles

7/30/2021

 
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Adapted from The Blenderist - This easy vegan pho with zucchini noodles is not culturally authentic, but it tastes wonderful. The spices make for an aromatic broth and the zucchini noodles keep it light.

INGREDIENTS:

Broth
  • 1 large onion, peeled and cut in half
  • 1 2-inch piece of ginger, peeled and cut lengthwise
  • 1 stick of cinnamon
  • 1 tsp coriander seeds
  • 2-3 star anise
  • 3-5 cloves
  • 4 cups vegetable stock
  • 1 tbsp soy sauce

Noodles
  • 2 zucchini cut into noodles

Garnishes
  • Sriracha
  • Limes, quartered
  • Fresh Basil
  • Bean Sprouts
  • Hoisin Sauce
  • Chili Peppers, sliced

INSTRUCTIONS:
  1. Set your oven to broil and char the onion and ginger until slightly blackened, set aside.
  2. Toast the dry spices in a dry pan until they start to give off an aroma. Make sure you stir frequently so they don’t burn. Allow to the spices to cool before placing them in a cheese cloth bag or tea steeper. If the cinnamon doesn’t fit, you can put it straight in the pot.
  3. Put the vegetable stock into a medium sized pot. Add the onion, ginger, toasted spices and soy sauce. Bring to a boil, reduce heat to low and simmer for 30 minutes.
  4. Place the zucchini noodles into your soup bowls. Pour the soup over the noodles.
  5. Garnish with your favourite toppings.

Check out The Blenderist 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​

Masala Frittata with Avocado Salsa

7/23/2021

 
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Adapted from BBC Good Food - A spicy twist on a simple frittata recipe, with Masala paste, coriander and plump cherry tomatoes. Pair it with avocado salsa for a light and budget-friendly supper​.

INGREDIENTS:
  • 2 tbsp avocado oil
  • 3 onions, 2½ thinly sliced, ½ finely chopped
  • 1 tbsp Madras curry paste
  • 500g cherry tomatoes, halved
  • 1 red chilli, deseeded and finely chopped
  • small pack coriander, roughly chopped
  • 8 large eggs, beaten
  • 1 avocado, stoned, peeled and cubed
  • juice 1 lemon

INSTRUCTIONS:
  1. Heat the oil in a medium non-stick, ovenproof frying pan. Tip in the sliced onions and cook over a medium heat for about 10 mins until soft and golden. Add the Madras paste and fry for 1 min more, then tip in half the tomatoes and half the chilli. Cook until the mixture is thick and the tomatoes have all burst.
  2. Heat the grill to high. Add half the coriander to the eggs and season, then pour over the spicy onion mixture. Stir gently once or twice, then cook over a low heat for 8-10 mins until almost set. Transfer to the grill for 3-5 mins until set.
  3. To make the salsa, mix the avocado, remaining chilli and tomatoes, chopped onion, remaining coriander and the lemon juice together, then season and serve with the frittata.

Check out BBC Good Food 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​​

Easy Fruit Salad - Vegan, Paleo, Keto, Whole30

6/25/2021

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

Check out Life Made Sweeter 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​​

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