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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.  
​
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

​​
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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

​​
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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

​​
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Portobello Steaks with Avocado Chimichurri

1/26/2021

 
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Adapted from The Minimalist Baker - Grilled, marinated portobello steaks with a spicy avocado chimichurri sauce! An incredibly hearty and flavourful 30-minute plant-based meal​!

INGREDIENTS

for Mushrooms:
  • 3-4 large portobello mushrooms (stems removed, wiped clean)
  • 1/3 cup balsamic vinegar
  • 1/4 cup olive oil 
  • 1/2 tsp cumin
  • 1/2 tsp black pepper
  • 1/4 tsp smoked paprika
  • 3 cloves garlic (minced)
  • 1 Tbsp steak sauce (optional // vegan friendly, like A1)​

for Chimichurri Sauce:
  • 1 1/2 cups parsley (finely chopped // either kind will work, but flat leaf Italian parsley is best)
  • 3 cloves garlic (minced)
  • 1 medium shallot (minced)
  • 1/4 tsp red pepper flake
  • 3-4 Tbsp olive oil (extra virgin when possible)
  • 3 Tbsp lemon juice (for more traditional chimichurri, sub red or white vinegar)
  • 1/2 tsp each sea salt and black pepper
  • 1 small ripe avocado (cubed // a non-traditional addition, but one that adds healthy fats, fiber, and creaminess!)

INSTRUCTIONS​
  1. Add portobello mushrooms to a shallow baking dish or large freezer bag. Set aside.
  2. In a small mixing bowl, whisk together balsamic vinegar, olive oil, cumin, black pepper, paprika, garlic, and steak sauce (optional). Taste and adjust seasonings as needed.
  3. Add sauce to the mushrooms and use a pastry brush to brush on all sides. Marinate on one side for 5 minutes, then the other side for 5 minutes.
  4. In the meantime, prepare chimichurri by adding parsley, garlic, shallot, red pepper flake, olive oil, lemon juice, salt, and pepper to a medium mixing bowl and whisking to combine. Taste and adjust flavor as needed, adding more lemon juice for acidity, salt for flavor, or red pepper flake for heat. Add avocado and toss to combine. Set aside.
  5. Heat a grill or a large skillet over medium heat. Cook on each side for 2-3 minutes, or until caramelized and deep golden brown. Brush on any remaining marinade while cooking to infuse more flavor.
  6. To serve, top portobello steaks with avocado chimichurri. This makes a great standalone meal, but would also pair well with my Pecan Apple Salad, Pear Walnut Salad, or Vegan Mashed Potatoes! They would also pair well with grilled asparagus and/or cooked quinoa, millet, or brown rice. Best when fresh.

Check out The Minimalist Baker for more recipes

​​
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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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Charred Veggie & Fried Goat Cheese Salad

1/19/2021

 
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Adapted from Ruled Me - Not your ordinary salad.  It's hearty & warm, but still gives you the crunch you crave from veggies.  The bite of a slightly charred bell pepper paired with creamy yet tangy hunks of half melted goat cheese is heavenly.
​

INGREDIENTS
  • 2 tablespoons poppy seeds
  • 2 tablespoons sesame seeds
  • 1 teaspoon onion flakes
  • 1 teaspoon garlic flakes
  • 4 ounces goat cheese, cut into 4 ½ in thick medallions
  • 1 medium red bell pepper, seeds removed & cut into 8 pieces
  • ½ cup baby portobello mushrooms, sliced
  • 4 cups arugula, divided between two bowls
  • 1 tablespoon avocado oil
​
INSTRUCTIONS​
  1. Combine the poppy and sesame seeds, onion, and garlic flakes in a small dish.
  2. Coat each piece of goat cheese on both sides. Plate and place in the refrigerator until you are ready to fry the cheese.
  3. ​Prepare a skillet with nonstick spray and heat to medium. Char the peppers and mushrooms on both sides, just until the pieces begin to darken and the pepper softens. Add to the bowls of arugula.  
  4. Place the cold goat cheese in the skillet and fry on each side for about 30 seconds. This melts quickly so be gentle as you flip each piece! 
  5. Add the cheese to the salad and drizzle with avocado oil. Serve warm!

Check out Ruled Me for more recipes

​
Get a personalized nutrition plan to gain clarity and improve your health

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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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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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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

​
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 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

​
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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