Blog Posts

Chocolate Covered Strawberry Chia Seed Pudding (Vegan)

2/8/2021

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

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.
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.
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

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

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

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

Add portobello mushrooms to a shallow baking dish or large freezer bag. Set aside.
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.
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.
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.
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.
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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Charred Veggie & Fried Goat Cheese Salad

1/19/2021

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

Combine the poppy and sesame seeds, onion, and garlic flakes in a small dish.
Coat each piece of goat cheese on both sides. Plate and place in the refrigerator until you are ready to fry the cheese.
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.
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!
Add the cheese to the salad and drizzle with avocado oil. Serve warm!

Check out Ruled Me for more recipes

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Superfood Breakfast Bowl

1/12/2021

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

Add the non-dairy milk, protein powder, chia seeds, hemp seeds, and unsweetened coconut into a jar or container.
Mix/shake well so that the protein powder is fully incorporated with the rest of the ingredients.
Place in the fridge overnight.
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

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

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.
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.
While the fajita veggies are cooking, also saute your spinach and cook your cauliflower rice.
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.
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.
Once the riced cauliflower is heated through and browned, stir in the cumin, cilantro, sea salt, and lime juice.
Now, assemble your fajita bowls!
Divide the finished cilantro lime cauliflower rice among four bowls, then top each fajita bowl with spinach, fajita veggies, diced avocado, and shredded cheese.
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

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

Preheat the oven to 375°F.
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.
Prepare the pasta according to the instructions on the package, cooking until al dente.
Assemble the lasagna: Drizzle a 9x13” baking dish with olive oil, then layer ingredients as follows:
1st layer: ⅓ tomatoes, ½ noodles, ½ ricotta, ½ zucchini
2nd layer: ⅓ tomatoes, ½ noodles, ½ ricotta, ½ zucchini
Top with the remaining ⅓ tomatoes. Sprinkle with the grated cheese and drizzle with olive oil.
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

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

Place dip in a small serving bowl; arrange in the center of the board.
Arrange carrots in one corner of the board, allowing them to hang slightly over the edge of the board.
Scatter crackers and slices of bread in three separate sections of the board around the dip.
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.
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.
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

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

Preheat the oven to 200°C/ 390°F.
Wash and dice the bell pepper and onions. and put them in a large mixing bowl.
Wash the spinach, lightly chop it and add it to the bowl as well.
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.
Mix in the cheese to the batter.
Add some hot sauce or curry powder.
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 😉
Pop the tray into the oven for 20 minutes or until the tops are firm to the touch.
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

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

Preheat the oven to 180°C/350°F/gas 4.
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.
Finely chop the scooped-out flesh with the seeds and put into a frying pan on a medium heat with 2 tablespoons of oil.
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.
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.
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.
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.
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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Recipes We Love

Chocolate Covered Strawberry Chia Seed Pudding (Vegan)

Thai-Style Chopped Salad with Sriracha Tofu

Portobello Steaks with Avocado Chimichurri

Charred Veggie & Fried Goat Cheese Salad

Superfood Breakfast Bowl

Low Carb Veggie Fajita Bowl with Cilantro Lime Cauliflower Rice

Vegetarian Zucchini Lasagna

Vegan Charcuterie Board

Low Carb Breakfast Egg Muffins (25 Minutes, Vegetarian)

Jamie Oliver's Baked Squash Recipe

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