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Recipes We Love

Superfood Breakfast Bowl

1/12/2021

 
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Adapted from Vegetarian Gastronomy - Jump-start your morning with this quick and easy overnight low carb Superfood Breakfast Bowl made with chia seeds, hemp seeds, unsweetened coconut, and berries! It’s vegan and gluten-free, and packed with protein, healthy fats, and fibre! 

INGREDIENTS
  • 1 cup non-dairy milk 
  • 1/4 cup protein powder 
  • 2 tbsp chia seeds
  • .5 tbsp hemp seeds
  • 2 tbsp unsweetened coconut flakes

Additional Mix-ins:
  • mixed berries , blueberries and/or strawberries
  • pecans , chopped
  • walnuts , chopped

INSTRUCTIONS
  1. Add the non-dairy milk, protein powder, chia seeds, hemp seeds, and unsweetened coconut into a jar or container.
  2. Mix/shake well so that the protein powder is fully incorporated with the rest of the ingredients.
  3. Place in the fridge overnight.
  4. Next morning, add in fresh or frozen mixed berries and chopped nuts! Enjoy cold!


Check out Vegetarian Gastronomy for more recipes

​
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Low Carb Veggie Fajita Bowl with Cilantro Lime Cauliflower Rice

1/4/2021

 
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Adapted from Mashup Mom - Eat the rainbow with this veggie-packed fajita bowls recipe, a perfect fit for either Meatless Monday or Taco Tuesday! Vegetarian fajita bowls are also a great meal prep option.

INGREDIENTS

For the Fajita Veggies:
  • 1 Tbsp olive oil
  • 2 yellow onions, sliced
  • 1/2 of a medium jalapeño, diced (omit if sensitive to spice; use a whole jalapeño if you like a lot of spice)
  • 3 multicolored bell peppers, seeded and sliced
  • 8 oz mushrooms, sliced
  • 1 tsp minced garlic (about one clove)
  • 1/2 tsp cumin
  • 1/2 tsp chili powder
  • 1/2 tsp smoked paprika
  • Sea salt, to taste
  • Juice of 1/2 a small lime

For the Spinach:
  • 1 Tbsp olive oil
  • 2 tsp minced garlic (about 4 cloves)
  • 8 oz fresh spinach
  • 1/4 tsp crushed red pepper
  • Sea salt, to taste
  • Splash of lime juice

For the Cilantro Lime Cauliflower Rice:
  • 1 Tbsp olive oil
  • 1 Tbsp diced onion
  • 1/2 tsp minced garlic (about one clove)
  • 12 oz bag frozen riced cauliflower
  • 1/4 tsp cumin
  • Sea salt, to taste
  • Chopped cilantro, to taste
  • Lime juice, to taste

Toppings:
  • Shredded cheddar, to taste
  • 1-2 avocados, diced

INSTRUCTIONS
  1. For the fajita veggies: Slice your veggies. Heat olive oil in a 12″ cast iron skillet over medium-high heat for one minute, then add the onions and jalapeno. Cook over medium-high heat for two minutes, then add in the bell peppers.
  2. Continue to cook for three minutes, stirring occasionally, then stir in the mushrooms, garlic, cumin, chili powder, and smoked paprika. Continue cooking veggies over medium-high heat for about another seven minutes, stirring occasionally, then stir in the sea salt and lime juice and cook for three more minutes.
  3. While the fajita veggies are cooking, also saute your spinach and cook your cauliflower rice.
  4. For the spinach: Heat olive oil in a large skillet over medium heat for one minute. Add garlic and saute for 30 seconds, then add in the spinach, crushed red pepper, sea salt, and lime juice. Cook over medium heat for 4-5 minutes, stirring occasionally, until spinach is wilted. Remove spinach to a separate bowl.
  5. For the rice: After removing the sauteed spinach from the pan, add olive oil to the same large skillet. Saute onion and garlic over medium heat for one minute, then add in the bag of frozen cauliflower rice and cover the pan. Continue to cook covered over medium heat for seven minutes, stirring occasionally and breaking up clumps as you go.
  6. Once the riced cauliflower is heated through and browned, stir in the cumin, cilantro, sea salt, and lime juice.
  7. Now, assemble your fajita bowls!  
  8. ​Divide the finished cilantro lime cauliflower rice among four bowls, then top each fajita bowl with spinach, fajita veggies, diced avocado, and shredded cheese.
  9. Garnish with additional cilantro, if desired. Mix everything up together burrito bowl style, and enjoy

Check out Mashup Mom for more recipes

​
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Vegetarian Zucchini Lasagna

12/28/2020

 
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Adapted from Love & Lemons - This is no ordinary zucchini lasagna recipe! Of course, it’s vegetarian, so you won’t find any meat sauce, ground beef, or ground turkey here, but it really packs in the zucchini to give it an extra veggie kick.

INGREDIENTS

Zucchini Tofu Ricotta: (can be made ahead)
  • ¼ cup chopped walnuts
  • 2 garlic cloves
  • 7 ounces extra-firm tofu
  • ½ cup chopped zucchini
  • 1 tablespoon fresh lemon juice
  • ½ teaspoon dried oregano
  • ¼ teaspoon red pepper flakes
  • ½ cup chopped fresh basil
  • ½ teaspoon sea salt, more to taste
  • freshly ground black pepper

For the Lasagna:
  • 5 ounces brown rice lasagna noodles
  • Extra-virgin olive oil, for drizzling
  • 1 (14.5 ounce) can diced fire-roasted tomatoes
  • 2 zucchini, sliced into thin planks
  • 1 cup grated pecorino cheese
  • Sea salt and freshly ground black pepper

INSTRUCTIONS
  1. Preheat the oven to 375°F.
  2. Make the Zucchini Tofu Ricotta: In a food processor, combine the walnuts, garlic, tofu, chopped zucchini, lemon juice, oregano, red pepper flakes, basil, salt and pepper and process to a spreadable consistency. Add more salt and pepper as desired.
  3. Prepare the pasta according to the instructions on the package, cooking until al dente.
  4. Assemble the lasagna: Drizzle a 9x13” baking dish with olive oil, then layer ingredients as follows:
  5. 1st layer: ⅓ tomatoes, ½ noodles, ½ ricotta, ½ zucchini
  6. 2nd layer: ⅓ tomatoes, ½ noodles, ½ ricotta, ½ zucchini
  7. Top with the remaining ⅓ tomatoes. Sprinkle with the grated cheese and drizzle with olive oil.
  8. Bake covered for 15 minutes. Uncover and bake 20-30 minutes more. or until the zucchini is tender, but still has a bite, and the tomatoes and cheese are bubbling. Let rest for 10 minutes before serving. Season with freshly cracked black pepper.

Notes
To make this vegan, use vegan cheese, or skip the cheese on top. If you skip the cheese, you may want to season the lasagna a bit more salt and pepper.


Check out the Love & Lemons site for more recipes

​
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Vegan Charcuterie Board

12/22/2020

 
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Adapted from Eating Well - A dairy-free dip sets the tone for this vegan "charcuterie" board. Rainbow carrots and crisp pear slices offer refreshing crunch and visual appeal, while an assortment of seeded crackers and mini toasts make blank canvases for spreads and jams. Blackberries and grapes lend a fresh and fruity finish.

INGREDIENTS
  • 1 recipe Vegan Lemon-Dill Cashew Dip (see associated recipe) or 2 cup prepared vegan dip
  • 6 large rainbow carrots, sliced lengthwise
  • ¼ cup assorted roasted nuts or trail mix
  • ¼ cup red pepper jelly
  • 1 ½ cups berries, such as blackberries or raspberries
  • 2 cups red grapes
  • 1 ½ cups sliced pears or apples
  • 3 sprigs fresh dill
  • 24 seeded flax crackers
  • 8 slices sprouted whole-grain bread, toasted

INSTRUCTIONS
  1. Place dip in a small serving bowl; arrange in the center of the board.
  2. ​Arrange carrots in one corner of the board, allowing them to hang slightly over the edge of the board.
  3. Scatter crackers and slices of bread in three separate sections of the board around the dip.
  4. Scatter a few nuts (or some trail mix) near the dip. Place the remaining nuts (or trail mix) in a small bowl on the opposite side of the dip.
  5. Scoop red pepper jelly into a small glass jar and place it in the third quadrant of the board, creating a triangle with the bowls of dip and nuts.
  6. Scatter berries, grapes and pear (or apple) slices in any open spaces on the board, filling in gaps. Garnish with fresh dill sprigs.


Check out the Eating Well site for more recipes

​
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Low Carb Breakfast Egg Muffins (25 Minutes, Vegetarian)

12/15/2020

 
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Adapted from Hurry the Food up - Delicious and Healthy Breakfast Egg Muffins. Simple recipe, great taste. Low carb and high in protein. Perfect as a full meal or filling snack.

​EQUIPMENT
  • 12 slot muffin tin
  • Muffin cups or baking paper (only if you don't have a nonstick muffin tin

INGREDIENTS
  • 1 bell pepper, red
  • 2 spring onions
  • 6 eggs
  • 1 handful spinach (or any green leaves)
  • ½ cup cheddar cheese (grated; other cheese is fine too)
  • 1 tsp salt
  • 4-5 splashes hot sauce (or 1 tsp curry powder)

INSTRUCTIONS
  1. Preheat the oven to 200°C/ 390°F.
  2. Wash and dice the bell pepper and onions. and put them in a large mixing bowl.
  3. Wash the spinach, lightly chop it and add it to the bowl as well.
  4. Add the eggs and salt. Mix well. Pro tip – crack the eggs separately before adding. That way if you get a dodgy one, it won’t ruin the whole meal.
  5. Mix in the cheese to the batter.
  6. Add some hot sauce or curry powder.
  7. Grease the muffin tin with oil and kitchen paper/baking brush and pour the egg mixture evenly into the muffin slots. (If you think they might still stick to the pan use some muffin cups or cut out some baking paper and to use as cups – definitely saves time on doing the washing up 😉
  8. Pop the tray into the oven for 20 minutes or until the tops are firm to the touch.
  9. Bon Appetit!!

COOKING TIME
How do you like your eggs? Rather soft? Stick to 20 minutes baking time. If you like them well done, almost crunchy, go for 25 minutes! But note: the longer you bake them the more easily they stick to the tin!

Check out Hurry the Food up site for more recipes

​
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Jamie Oliver's Baked Squash Recipe

12/8/2020

 
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Adapted from Jamie Oliver - Stuffing and slow-roasting the sweet, versatile squash gives wonderful flavours exchanging in the centre, great textures, and the slices look amazing.  This tasty squash also makes a delicious veggie side dish. 

​INGREDIENTS
  • 1 butternut squash , (1.2kg)
  • olive oil
  • 1 red onion
  • 1 clove of garlic
  • 1 bunch of fresh sage , (30g)
  • 10 sun-dried tomatoes
  • 75 g vac-packed chestnuts
  • 75 g basmati rice
  • 75 g dried cranberries
  • 1 pinch of ground allspice
  • red wine

INSTRUCTIONS
  1. Preheat the oven to 180°C/350°F/gas 4.
  2. Wash the squash, carefully cut it in half lengthways, then remove and reserve the seeds. Use a spoon to score and scoop some flesh out, making a gully for the stuffing all along the length of the squash.
  3. Finely chop the scooped-out flesh with the seeds and put into a frying pan on a medium heat with 2 tablespoons of oil.
  4. Peel, finely chop and add the onion and garlic, stirring regularly while you pick the sage leaves and finely chop them with the sun-dried tomatoes and chestnuts.
  5. Stir into the pan with the rice, cranberries and allspice, add a good pinch of sea salt and black pepper and a swig of red wine, and mix well. Fry for 10 minutes, or until softened, stirring occasionally.
  6. Pack the mixture tightly into the gully in the two squash halves, then press the halves firmly back together. Rub the skin of the squash with a little oil, salt and pepper, and if you’ve got them, pat on any extra herb leaves you have to hand.
  7. Place the squash in the centre of a double layer of tin foil, then tightly wrap it up. Bake for around 2 hours, or until soft and cooked through.
  8. Once ready, take the squash to the table and open up the foil in front of everyone, then carve into nice thick slices and serve with all the usual trimmings.

​Check out Jamie Oliver's site 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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Whole Roasted Cauliflower With Parmesan & Garlic

11/27/2020

 
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Adapted from Wholesome Yum - Learn how to roast a whole cauliflower head, with just 10 minutes prep and 5g net carbs! This whole roasted cauliflower recipe with parmesan and garlic looks good on any table. 

​INGREDIENTS

  • 1 head Cauliflower
  • 1/3 cup Olive oil
  • 3 cloves Garlic (crushed)
  • 1/4 cup Grated Parmesan cheese (divided)
  • 1 tsp Dried basil
  • 1 tsp Dried parsley
  • 1 tsp Dried thyme
  • 1/2 tsp Sea salt (or more to taste)
  • 1/4 tsp Black pepper

INSTRUCTIONS

  1. Preheat the oven to 400 degrees F (204 degrees C).
  2. Rinse the cauliflower head and pat dry. Remove the outer leaves. Carefully cut off the bottom so that it's flat and most of the woody stem is removed, being careful not to cut off so much that it falls apart. Be sure the head stays intact.
  3. In a small bowl, make the garlic Parmesan sauce. Stir together the olive oil, minced garlic, 2 tablespoons (28.3 grams) grated Parmesan (half of the total amount), basil, parsley, thyme, sea salt, and black pepper.
  4. Place the trimmed cauliflower head upside down (core side up) onto a 6-quart (5.6 liters) dutch oven. Drizzle 1/2 of the sauce over the cauliflower, tilting it to let it drip down the core and all around. Flip over and drizzle the remaining sauce over the top. Use a pastry brush to brush on any that had dripped down to the pan or didn't spread well.
  5. Cover the dutch oven with a lid and bake for 35-45 minutes, until the cauliflower is tender and pierces easily with a skewer, knife or fork.
  6. Remove the lid. Sprinkle the top of the cauliflower with the remaining 2 tablespoons grated Parmesan cheese. Place the cauliflower under the broiler and broil for about 5 minutes, until the cheese is browned.

​Check out Wholesome Yum site for more recipes

​
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Vegan Rice Paper Rolls with Sriracha & Soy Sauce Tofu and Peanut Sauce

11/18/2020

 
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Adapted from I Love Vegan - Roll up & dip these vegan rolls in sweet & spicy peanut sauce.  Eating fresh vegetables has never been so delicious!

​INGREDIENTS

Rice Paper Rolls
  • ½ red pepper, julienned
  • 1 large carrot, julienned
  • ⅓ -½ long English cucumber, julienned
  • 3 green onions, thinly sliced on a diagonal
  • small handful of baby spinach, gently bunched up and sliced thinly
  • ½-1 full recipe of Baked Sriracha & Soy Sauce Tofu (optional: double the marinade), chilled and cut into thin strips
  • sesame seeds
  • 6-9 rice papers (I used 22 cm papers)

Peanut Sauce
  • 2 tbsp (30 ml) soy sauce (or Bragg's Liquid Aminos - GF)
  • 3 tbsp (45 ml) peanut butter
  • 1 tbsp (15 ml) sriracha
  • 1 tbsp (15 ml) chili garlic sauce (can substitute with 1 more tbsp sriracha)
  • 1 tbsp (15 ml) sesame oil
  • 1 tbsp (15 ml) brown sugar (or maple syrup)
  • 1 tbsp (15 ml) sesame seeds
  • 2-3 tbsp (30-45ml) water to thin

INSTRUCTIONS

FRESH VEGETABLE CRUNCHY ROLLS WITH SRIRACHA & SOY SAUCE TOFU:
  1. While the tofu is baking you can begin to prepare all of your ingredients. Finely julienne the red pepper, carrot, and cucumber (you can use a julienne peeler for the carrot and cucumber as well) I aim for slices between 4-5 inches long (but this depends on the size of your rice paper, mine are about 8" (20 cm).) Thinly slice the spinach and green onion.
  2. Once the tofu has finished baking, place it in the fridge to chill. In the meantime you can mix up the Spicy-Sweet Peanut Sauce (recipe below.)
  3. Cut your chilled tofu into thin strips.
  4. Prep your area. Find a nice clean space of counter to work on and fill a large bowl or pie plate with HOT water. Grab your sesame seeds and all of your prepped veggies.
ASSEMBLY
  1. Soak a single rice paper in the hot water until it's completely soft and flexible. This could take anywhere from a few seconds to more than 30 seconds depending on the brand/type of rice paper. I have best results soaking them for about 30 seconds.
  2. Gently shake the excess water from the rice paper, lay it straight out onto your work space.
  3. Let it sit for about 30 seconds to absorb any excess water, The papers won't stick together properly if they're really wet.
  4. Sprinkle some sesame seeds in the center of the wrap.
  5. Lay the julienned vegetables down in the middle of the wrap. Use approximately ⅕ of each ingredients per wrap (use a little more or a little less depending on how many wraps you want to make and how big you'd like them to be.) I like to fill mine with a little bit of spinach, lots of cucumber and carrot, a little red pepper, and lots of tofu topped with a sprinkle of green onion.
  6. Try to keep the fillings laid neatly, making sure to leave ample room on each side to easily fold the wrap.

ROLLING:
  1. Lift the side of the rice paper that's closest to you, gently pull it forward (away from you) over the fillings. Hold the wrap firmly while you fold in each end of the wrap. Continue rolling to seal the seam. Refer to the GIF above for a demo.

SPICY-SWEET PEANUT SAUCE:
  1. Combine all ingredients in a bowl and whisk vigorously OR combine all ingredients in food processor and pulse.
  2. Store extra sauce in the fridge. I like to keep mine in a glass salad dressing bottle. It may thicken up when refrigerated, I just run my bottle under hot running tap water until it softens back to a liquid.
  3. Makes approx. ½ cup of sauce.

NOTES
Use a food processor or vegetable slicer/mandolin to make slicing the veggies quick and easy.

​Check out I Love Vegan site for more recipes


​
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Charred Broccoli & Tofu-Stuffed Avocados with Sweet Lemon Curry Sauce

11/6/2020

 
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Adapted from the First Mess
 - 
A delicious way to get your healthy fat, protein & veggies! 

​INGREDIENTS

Charred broccoli, tofu + avocados:
1/4 cup olive oil + extra
1 tbsp dijon or grainy mustard
1 clove of garlic, peeled + sliced (optional!)
2 tbsp chopped chives + blossoms if you’ve got ’em
big pinch chili flakes
5-6 sprigs of thyme, leaves rough chopped
2 tbsp lemon juice + zest
salt + pepper to taste
ground cumin to taste
1 package of extra firm tofu, cut into 1/2 inch slices
2 stalks of broccoli, stems removed
3 firm, but ripe avocados
1-2 barely ripe apricots

Sweet curry lemon sauce:
2 tbsp lemon juice
1 strip of lemon zest
1/2 tbsp dijon OR grainy mustard
1-2 tbsp maple syrup OR agave nectar
1/4 cup diced red onion
fat pinch of mild curry powder
small pinch of ground cumin
splash of filtered water (more or less depending on desired consistency)
salt + pepper
1/2 tsp tamari soy sauce
3 tbsp-1/4 cup olive oil

INSTRUCTIONS

In a small bowl, whisk together the olive oil, mustard, garlic, chives, chili flakes, thyme, lemon juice, lemon zest, salt, pepper and cumin. Set aside.

Lay the tofu slices in a large dish and cut the broccoli into florets. Add the broccoli to the dish with the tofu slices. Pour the marinade mix over the tofu and broccoli. Cover and refrigerate, allowing to marinate for at least 1/2 and hour.

While the tofu and broccoli is marinating, make the sweet lemon curry sauce. Combine the lemon juice, lemon zest, mustard, maple syrup, red onion, curry powder, cumin powder, water, salt, pepper, tamari, and oil in a blender and blend on high until you have a completely smooth mixture. Check the sauce for seasoning and place in the fridge while you grill

Preheat your grill to high. Cut the avocados in half, and remove all pits. brush the exposed surfaces with oil and season with salt + pepper. Set aside.

Start laying the tofu and broccoli on the grill. Cook until char marks appear on all surfaces, carefully flipping pieces of tofu and broccoli over here and there for even cooking. Remove all tofu and broccoli once it’s sufficiently cooked/charred. Place avocado halves on the grill and cook until char marks appear. Remove and place on a serving platter.

Chop up the tofu and broccoli into small pieces and toss together in a medium bowl. Dice up the apricots and add to the bowl as well. Toss with some more chopped chives or chive flowers if you want and spoon into the grilled avocado halves. Finish with drizzles of the sweet lemon curry sauce.

Check out the First Mess site 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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Nourishing Curried Lentil Sweet Potato Bowl

11/3/2020

 
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Adapted from the Minimalist Baker - A nourishing, hearty bowl that’s perfect when you’re craving takeout but want something healthier instead. 

​INGREDIENTS

LENTILS
  • 1 batch Coconut Curried Golden Lentils

POTATOES
  • 1 large sweet potato (cut into rounds or small wedges // skin on // organic when possible)
  • 2 Tbsp coconut or avocado oil (see notes for oil-free*)
  • 1/4 tsp sea salt

CAULIFLOWER RICE
  • 1 head cauliflower (grated into “rice” // or sub cooked white or brown rice)
  • 1 Tbsp oil or water
  • 1 pinch sea salt
  • 1/2 tsp curry powder (optional)

KALE
  • 1 bundle organic kale or collard greens (chopped // or other green // alternatively, prepare my Coconut Curried Greens)

FOR SERVING optional
  • 1 batch Cilantro Chutney
  • Thinly sliced red cabbage
  • Fresh cilantro
  • Lime wedges

INSTRUCTIONS
  1. Prepare a batch of Coconut Curried Golden Lentils (not included in final cook time).
  2. Preheat oven to 375 degrees F (190 C) and line a baking sheet with parchment paper.
  3. Add sweet potatoes, oil*, and salt and toss to combine. Bake for 20-25 minutes or until tender and slightly brown on the ends.
  4. In the meantime, prepare cauliflower rice by heating a large skillet over medium heat. Once hot, add oil or water, cauliflower rice, salt, and curry powder. Stir to combine.
  5. Lower heat to low and sauté for 3-5 minutes, covering to allow it to steam and stirring occasionally. Taste and adjust flavor as needed. Set aside.
  6. Next, prepare kale by heating a rimmed skillet or pot over high heat and adding 1/2 inch of water. Bring to a boil. Then place a steamer basket on top. Add kale and cover. Steam for 2-3 minutes or until just wilted and bright green. Remove from pot and set aside.
  7. Lastly, prep any remaining serving items, such as chutney, sliced cabbage, or cilantro (all optional).
  8. Divide sweet potatoes, curried lentils, cauliflower rice, kale, and any additional items between serving bowls and enjoy. Best when fresh. Store leftover ingredients separately in the refrigerator up to 3-4 days.

NOTES
*For oil-free roasted sweet potatoes, first steam sweet potatoes for 5 minutes in a steamer basket. Then arrange on baking sheet and bake as instructed but only for 15-20 minutes instead of 25.

Check out the Minimalist Baker site 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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