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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Adapted from The Happy Foodie - This texture-packed sushi Buddha bowl makes for a delicious and colourful lunch.  It includes vital nutrients and an array of different vegetables for you to enjoy! 

INGREDIENTS:

• 150g cooked brown rice
• 3 tsp rice vinegar
• 1 sheet of dried nori, finely cut into strips with scissors
• 2 tsp black sesame seeds
• 2.5cm piece of fresh root ginger, peeled and grated
• 150g frozen edamame beans, defrosted
• 60g carrot, sliced into thick sticks
• 90g firm tofu, cut into cubes
• 70g cucumber, sliced
• 1 spring onion, white part only, sliced lengthways
• 3 radishes, trimmed and finely sliced
• 50g sugar snap peas, finely sliced
• handful of chives, finely chopped
• handful of red amaranth leaves (optional)
• 1/2 tsp wasabi paste​

​INSTRUCTIONS:

The Prep

1. Mix the brown rice, 11⁄2 tsp of the rice vinegar, the nori, and 1 tsp of the black sesame seeds in a bowl. Set aside.
2. Mix the ginger and the remaining 11⁄2 tsp of rice vinegar in a separate bowl.
3. Transfer the rice mixture to a serving bowl, then arrange over the edamame, carrot, tofu, cucumber, spring onion, radishes, sugar snap peas, chives, and red amaranth (if using) in groups. Spoon on the wasabi paste, or serve it on the side, then sprinkle over the ginger mixture and the remaining black sesame seeds.

The Build

1. Start with rice, edamame, carrot, tofu, cucumber, and spring onion
2. Add in chives, radishes, sugar snap peas, and red amaranth. Finish with wasabi paste, ginger mixture, and black sesame seeds

Check out The Happy Foodie for more recipes

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Adapted from The Minimalist Baker - This delicious kale salad is topped with red grapes, lentils, and curry roasted cauliflower. It is served with a tahini-green curry paste dressing! Just 30 minutes required for this flavourful side or entrée.

INGREDIENTS:

Cauliflower

• 1 head cauliflower (divided into florets)
• 1 1/2 Tbsp melted coconut oil (or water)
• 1 1/2 Tbsp curry powder
• 1/4 tsp sea salt

Green Curry Tahini Dressing

• 4 1/2 Tbsp green curry paste 
• 2 Tbsp tahini
• 2 Tbsp lemon juice
• 1 Tbsp maple syrup
• 1 Pinch each salt and black pepper
• Water to thin

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Salad

• 5-6 cups mixed greens, kale, spinach (or other green of choice)
• 1 cup cooked lentils (rinsed and drained)
• 1 cup red or green grapes (halved)
• Fresh cilantro (optional)

​INSTRUCTIONS:

1. Preheat oven to 400 degrees F (204 C). Line a baking sheet (or more as needed) with parchment paper.
2. Add cauliflower to a mixing bowl and toss with coconut oil (or water), curry powder, and sea salt. Transfer to baking sheet and roast cauliflower for 20-25 minutes or until golden brown and tender.
3. Prepare dressing by adding green curry paste, tahini, lemon juice, maple syrup, salt, and pepper to a mixing bowl and whisking to combine. If needed, thin with water until pourable.
4. Taste and adjust flavour as needed, adding more green curry paste for a stronger curry flavour, tahini for greater thickness, lemon juice for acidity, or maple syrup for sweetness.
5. Assemble salad by adding lettuce to a serving platter or bowl. Top with lentils, grapes, and cooked cauliflower and serve with dressing. Optional: garnish with fresh cilantro.
6. Best served fresh. Store leftovers in airtight container for 3-4 days. Store dressing separately for up to 1 week.

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Check out The Minimalist Baker for more recipes

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Adapted from Feasting at Home - This Creamy Vegan Broccoli Salad is so good, you won’t even realize it is vegan! Tossed in a creamy Hemp Dressing- it is easy, healthy and full of flavour! Vegan and Keto!

INGREDIENTS:

Broccoli Salad

• 8 ounces chopped broccoli
• 1 cup shredded purple cabbage
• 1/4 cup finely sliced or diced red onion
• 1/2 cup sliced and quartered radishes (watermelon radishes are pretty)
• 1 cup sliced (or matchstick) salad turnips ( or sub sliced Turkish cucumber)
• Garnishes: sunflower seeds or hemp seeds, avocado, sprouts, fresh Italian parsley leaves
  

Herby Creamy Hemp Dressing​
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• 1 cup hemp seeds (or sub 1/2 cup cashews)
• 1/2 cup water
• 2  tablespoons olive oil
• 4 tablespoons lemon juice ( 2 lemons)
• 2 tablespoon Apple Cider vinegar (or other pale vinegar)
• 4 garlic cloves
• 1 teaspoon salt
• 2 tablespoons nutritional yeast (optional but tasty!)
• 1/2 cup fresh flat-leaf parsley ( or dill or basil, or a combo- and chives are nice too)

​INSTRUCTIONS:

1. Make the dressing: Place dressing ingredients (except parsley) in a blender and blend until very smooth. If you need a tablespoon more of water to get the blender going- so be it. Add the Parsley. Blend until chopped. Place in the fridge -this is best chilled. You can make this ahead, will last 3-4 days refrigerated. See notes below for cashews.
2. Make the salad: Finely chop the broccoli and place in a large bowl -you should have about 4 cups. (Broccoli stems are ok, as long as they are finely chopped.) Add the cabbage, radishes, onion, turnips.
3. Add most of the dressing (you will not need all- BUT at the same time, you want this really creamy and coated very generously!)  Season the salad with more salt and pepper to taste.
4. Before serving sprinkle with hemp or sunflower seeds, add sprouts, parsley leaves and avocado if you like.

Check out Feasting at Home for more recipes

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Adapted from Feasting At Home - Vegan Mexican-style, Oaxacan Bowl with roasted chipotle sweet potatoes and sweet peppers over a bed of warm seasoned black beans. Topped with a crunchy cabbage slaw, avocado and toasted Chipotle Maple Pecans. 
 
INGREDIENTS

Spice Rub

• 2 teaspoons cumin
• 1 teaspoon ground chipotle ( or swap out a mix of smoked paprika and chili powder)
• ½ teaspoon kosher salt

Sheet Pan Ingredients

• ½ a red onion, cut in ½ inch wedges
• 1 medium yam or sweet potato- diced into ¾ inch cubes ( leave skin on)
• 8 baby bell peppers, cut in half  (or 1 regular red or yellow bell pepper, cut into strips )
• ½ cup pecans
• 2 teaspoons maple syrup
• 1  15-16 ounce can Seasoned Black Beans ( Cuban style or Mexican style) or use regular black beans ( see notes)

Quick Cabbage Slaw

• ¼ of a a red cabbage, shredded
• 1 tablespoon olive oil
• ¼ cup chopped cilantro or scallions or both
• 1 teaspoon coriander
• 1/8 teaspoon kosher salt
• 1 tablespoon lime juice

Garnish: Avocado, cilantro, scallions, Cabbage Slaw, Mexican Secret Sauce or Vegan Avocado Sauce 


​INSTRUCTIONS

1. Preheat oven to 400F
2. Mix cumin, chipotle and salt together in a small bowl.
3. Place onion, sweet potato and peppers on a parchment lined sheet pan. Drizzle onion and potato with a little olive oil and sprinkle generously with spice mix, tossing to coat all sides well. Use about ½ or ⅔ of the spice.
4. Place in the oven for 20-30 minutes, tossing halfway through.
5. On another smaller parchment-lined pan, toss the pecans with 2 teaspoons maple syrup  and 1 teaspoon of the spice mix.  Place in the oven (on a lower rack) for 7-10 minutes, or until lightly browned. When you pull it out, give nuts a quick toss to loosen them up and “fluffen” them, so when they cool, they are easy to remove.
6. Heat the seasoned beans in a small pot on the stove ( see notes) and make the slaw. Finely chop or shred the cabbage and place in a medium bowl with the rest of the ingredients, toss. Taste, adjust lime and salt.
7. Slice the avocado.
8. When the veggies are fork tender, assemble the bowls. Divide the beans among 2-3 bowls.  Divide all the veggies, placing them over the beans, and top with slaw and add the avocado.
9. Serve with the Chipotle Mayo ( vegan-adaptable)  or Vegan Avocado sauce if you like, or sour cream and hot sauce– it’s fine without though too. 🙂

Check out Feasting At Home for more recipes

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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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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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