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Recipes We Love

BBQ Baked Tofu Rainbow Bowls

2/23/2021

 
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Adapted from Yummy Mummy Kitchen - Creating a "rainbow" on your plate is a fun and easy way to eat a variety of foods & nutrients.  In this bowl, we have sweet potatoes, purple cabbage and roasted kale.

INGREDIENTS
  • 1 lb. extra firm organic tofu, cubed
  • Favourite BBQ sauce
  • 2 cups cooked quinoa
  • 2 sweet potatoes, sliced and roasted*
  • 2 avocados, cubed
  • 1 1/2 cups cherry tomatoes, halved
  • 1/4 purple cabbage, shredded or sliced
  • 1 bunch Tuscan kale, roasted in olive oil or sautéed*
  • Favourite fresh greens or herbs such as cilantro
  • Ranch or tahini dressing (optional)

INSTRUCTIONS​
  1. Preheat oven to 375 degrees F. Pat tofu cubes with a paper towels to remove some liquid. Place on a cookie sheet coated with cooking spray. Spray lightly with cooking spray. Bake until golden brown, about 35 minutes, turning halfway through. Pour BBQ sauce over the tofu and toss to coat. You don’t need to measure, just use enough to coat the tofu. Bake an additional 5 minutes.
  2. Pile tofu, quinoa, and veggies in bowls, creating a rainbow of foods. Dress with a little extra virgin olive oil and sea salt, or favourite creamy salad dressing like Ranch, if desired. Enjoy!

*To roast sweet potato slices, roast on a cookie sheet at 450 degrees F for 20 minutes coated with cooking spray or evoo and a sprinkle of salt. I make this in advance and reheat throughout the week. 
*To roast kale, remove ribs. Coat with 1 tablespoon evoo and a few pinches of sea salt. Bake at 375 degrees on a cookie sheet for 15-20 minutes.  
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Yield: Serves 4 
Prep Time: 5 mins.
Cook time: 5 mins.
Total time: 10 mins.

Check out Yummy Mummy Kitchen for more recipes

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Black Bean-Quinoa Buddha Bowl

2/16/2021

 
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Adapted from Eating Well - Treat your Buddha bowl to a vacation south of the border!  This black bean & quinoa Buddha bowl is loaded with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.

INGREDIENTS
  • ¾ cup canned black beans, rinsed
  • ⅔ cup cooked quinoa
  • ¼ cup hummus
  • 1 tablespoon lime juice
  • ¼ medium avocado, diced
  • 3 tablespoons pico de gallo
  • 2 tablespoons chopped fresh cilantro

INSTRUCTIONS​
  1. Combine beans and quinoa in a bowl.
  2. Stir hummus and lime juice together in a small bowl; thin with water to desired consistency.
  3. Drizzle the hummus dressing over the beans and quinoa.
  4. Top with avocado, pico de gallo and cilantro.

Check out Eating Well 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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Chocolate Covered Strawberry Chia Seed Pudding (Vegan)

2/8/2021

 
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Adapted from Fitliving Eats - Nothing says Valentine's Day or any other special occasion more than a chocolate covered strawberry.  The chia seeds and cacao powder in this recipe amps up the nutrient profile of this healthy treat and unleashes its superfood powers.

INGREDIENTS
  • 1 cup almond milk
  • 4 Tablespoons chia seeds
  • 2–3 Tablespoons cacao or unsweetened cocoa powder
  • 1 Teaspoon monk fruit sweetener
  • 1/2 teaspoon vanilla
  • Pinch of pink Himalayan salt

Strawberry filling:
  • 3/4 cup strawberries, sliced
  • 1 Teaspoon monk fruit sweetener
  • 1/4 cup sliced almonds

INSTRUCTIONS​
  1. Combine all of the chia seed pudding ingredients in a small mixing bowl and whisk to combine. Pour into a sealed container and place in the fridge overnight, or for at least 3-5 hours until the mixture has thickened to a pudding-like texture.
  2. At the same time, slice the strawberries and toss with monk fruit sweetener to coat. Cover with saran wrap and place in the fridge to macerate (aka get the juices flowing!). Strawberries can be left in the refrigerator until the chia seed pudding is ready to serve.
  3. To assemble: lightly mash the strawberries to resemble a jam-like texture. Pour half of the mashed strawberries in the bottom of 2 serving bowls or jars. Sprinkle with sliced almonds and top with half of the chia seed pudding, distributing evenly. Distribute the remaining mashed strawberries among the 2 jars and top with the remaining sliced almonds and chia seed pudding. Garnish with extra sliced strawberries and almonds. Grab a spoon and enjoy!

Check out Fitliving Eats 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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Thai-Style Chopped Salad with Sriracha Tofu

2/2/2021

 
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Adapted from Eating Well - Prep four days' worth of high-protein vegan lunches using just four easy ingredients from your local specialty grocery store, including a veggie-heavy salad mix as a base. 

INGREDIENTS

  • 1 (10 ounce) package kale, Brussels sprout, broccoli and cabbage salad mix
  • 1 (12 ounce) package frozen shelled edamame, thawed
  • 2 (7 ounce) packages Sriracha-flavored baked tofu, cubed
  • 1/2 cup spicy peanut vinaigrette

INSTRUCTIONS​

  1. Divide salad mix among 4 single-serving containers with lids. Top each with 1/2 cup edamame and one-fourth of the tofu.
  2. Transfer 2 tablespoons vinaigrette into each of 4 small lidded containers and refrigerate for up to 4 days.
  3. Seal the salad containers and refrigerate for up to 4 days. Dress with vinaigrette up to 1 day before serving.

Check out Eating Well 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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  • Home
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