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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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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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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

​
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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

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

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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​​

Chopped Kale Salad with Almond Ginger Dressing

6/10/2019

Comments

 
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Chopped Kale Salad with Almond Ginger Dressing (serves 4)
6 cups kale, washed, de-ribbed and chopped into bite-sized pieces
2-3 small carrots, shredded on box grater or mandolin
1 cup shredded red cabbage
1 cup red bell peppers, diced
1 tbsp olive oil
¼ tsp salt
½ cup cilantro, washed and finely chopped
1 cup shelled edamame beans
1/2 cup almonds, roughly chopped
1.5 cups cooked quinoa
1 recipe almond ginger dressing (see recipe below)


Directions:
  1. Combine kale and cabbage in a large bowl and add olive oil and salt. Massage vegetables with your hands until slightly soft. Add bell peppers, carrots and cilantro and toss to combine.
  2. Steam the edamame beans according to package instructions.
  3. To assemble salads, combine 2 large handfuls of the kale salad mixture in a bowl with 1/2 cup quinoa and 1/4 cup edamame beans. Top with ~2 tbsp of chopped almonds and a hearty drizzle of almond ginger dressing.

Almond Ginger Dressing
1/2 cup smooth almond butter
2 tbsp tamari
2 tbsp rice vinegar
2 tbsp maple syrup
2 cloves minced garlic
2 tbsp minced ginger
¼-½ cup water

Directions:
  1. Combine all ingredients in blender. Use water to thin as needed.​
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Rainbow Chickpea Buddha Bowls

6/10/2019

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Rainbow Chickpea Buddha Bowls (Serves 4)

​1 small can chickpeas, drained and rinsed
1 tbsp olive oil
Juice of ½ lemon
¼ tsp salt
Pinch of black pepper
3 cup cooked quinoa
1 cup shredded beets
1 cup shredded carrots
1 cup diced cucumber (optional)
4 cups baby spinach
4-5 green onions, diced
½ cup pumpkin seeds
1 recipe Tahini Lemon Dressing (see recipe below)

​Directions:
  1. Combine chickpeas, olive oil, lemon juice, salt and pepper in a bowl and toss to combine. Set aside.
  2. To assemble bowls: make a base of ¾ cup quinoa and 1 cup of spinach in each bowl. Arrange chickpeas, beets, carrots and cucumber on top. Sprinkle 2 tbsp of green onions and 2 tbsp of pumpkin seeds on top of each bowl. Serve with 2-4 tbsp of tahini lemon dressing. Will keep for 3-4 days in the fridge.

Tahini Lemon Dressing

½ cup tahini
½ cup warm water
Juice of 2 lemons
1 tbsp maple syrup
1 clove garlic, finely minced
½ teaspoon salt + a pinch
¼ teaspoon pepper

Directions:

  1. Add to a blender and process until smooth.
  2. If mixture is very thick, add more water tablespoon by tablespoon until it is pourable.
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