Crispy Asian Tofu with Noodles & Zoodles

So far with the Pescatarian diet, Jon and I are relying mainly on fish and seafood for protein.. But this past week we introduced Organic, non GMO Tofu for protein as we are not eating meat for 4 weeks. I was worried I wouldn’t be able to get Jon on board with the tofu but won him over with this tasty meal last week! The tasty peanutty Asian sauce allows you to get the tofu a nice crispy texture and using zucchini noodles cuts back on the heaviness of the dish. This is a real winne (ya ya I know we’ve said that before) but I mean it! I could eat this every week 🙂

Crispy Asian Tofu with Noodles & Zoodles (makes 4 servings):

Sauce:

1/4 cup peanut butter
1/8 cup sesame oil
1/4 cup light low sodium soy sauce
1/8 cup rice vinegar
2 tablespoons sambal oelek
2 tablespoons sugar
1 clove garlic, minced
1 tbsp fresh ginger, peeled and grated

*you can also double the above sauce recipe and reserve 1/2 for marinating chicken, shrimp or tofu later in the week too!

1 tsp sesame oil

500g extra firm organic tofu (cut into small cube sized pieces)
100g rice noodles raw (soak in boiling water until softened)
4 zucchini (spiralized into zucchini noodles)
1 tsp sesame seeds
1/4 cup green onions (chopped)

1) Combine all sauce ingredients in a bowl (whisk together) and set aside. War 1 tsp sesame oil in a wok over medium high heat. Saute the tofu until browned all over. Once browned, add in 1/2 of the sauce and saute until super crispy (about 5-7 mins). Then remove from the pan and set aside. 

2) Soak the rice noodles in boiling water then drain once softened (but not mushy). Add the noodles and zoodles into the wok with the remaining sauce and toss to coat. Portion out into 6 servings, top with an equal amount of tofu on each then sprinkle with sesame seeds and greens onions to finish!

Macronutrient Breakdown (per serving):

Calories-322

Fat-17g

Carbohydrates-32g

Protein-14g

Vegan Superfood Bowl

Salad bowls are all the rage and are popping up in more quick service restaurants these days which is great to see! But for $12-$15 a serving, we prefer to make ours at home! Plus when you dine out they tend to pack their bowls with loads of rice/quinoa and go a little light on the protein. So in our case, we found the perfect balance of everything vegan and delicious! There are so many ways you could mix up your toppings too so GO WILD and get your superfood bowl on this week 🙂

Vegan Superfood Bowl (makes 4 large servings but could be adjusted to make 6 smaller servings, but macros will change):

Base/Toppings:

1 cup uncooked organic quinoa (cook in 2 cups of boiling water for 15 mins over low-medium heat covered)
1 cup shredded carrot
1 cup shredded cabbage (tossed with 1/4 cup green onion and 1 tbsp mayo, 1 tbsp sambal chili paste and 1/2-1 tbsp water mixed together depending on thickness desired)
2 cups zucchini noodles (spiralized zucchini)

1/2 cup chickpeas (tossed in 1 tbsp olive oil, 1 tbsp soy sauce, 1 tsp paprika, 1 tsp chili powder, 1 tsp cumin and cooked 400 degrees for about 20 minutes or until golden and crispy)
1/4 cup of raw cashews (toasted in the same pan as the chickpeas for 5 mins)
2 cups of spring mix (organic is best!)

Dressing:

3 tbsp olive oil
4 tbsp apple cider vinegar
1/2 tbsp maple syrup
1 tbsp sambal

Tofu:

500g organic firm tofu
1 tsp coconut oil

1/4 cup blue dragon coconut chili sauce

1) Prepare all toppings and base. Divide into 4 servings (these are generous servings as mentioned and this recipe could easily serve 6). Prepare the dressing and set aside. 

2) In a non stick pan over medium high heat warm the coconut oil then brown the tofu for about 5 mins (or until slightly golden). Then add in the Blue Dragon sauce and continue cooking until crispy golden on the outside (about 7 mins). Divide into 4 servings. 

3) Assemble your bowls by putting quinoa down first, then equal amounts of spring mix, carrot, cabbage slaw, zoodles, tofu and then sprinkle with cashews and chickpeas. Drizzle with dressing, toss and ENJOY!

Macronutrient Breakdown (per serving):

Calories-556

Fat-21g

Carbohydrates-63g

Protein-35g

Mexican Veggie Lasagna

When I mentioned to Jon that I was going to be making a vegetarian lasagna I think the Italian in him rolled his eyes. But you know I have a way of winning the boy over with flavours and making him forget there isn’t meat in something lately 😉 Thinking of going meat free for even a day? This recipe will satisfy even the biggest meat eater in your clan!

Mexican Veggie Lasagna (makes 6 servings):

Filling:
1 red bell pepper, chopped
1 orange bell pepper, chopped
1 yellow bell pepper, chopped
1 cup onion, diced
250g mushrooms, sliced
1 medium zucchini, chopped
1 tablespoon olive
3 cloves garlic, minced

1 tsp dried basil
1 tsp dried oregano
salt and pepper to taste 

Sauce:
400g canned tomato sauce (make sure when you buy it there are no additives like sugar) we used PC Tomatoes First brand, but you could easily sub in canned crushed tomatoes here too
2 garlic cloves, minced

1 tsp cumin
2 tbsp chili powder
2 tbsp mexican hot sauce (we used Valentina)
2/3 cup unsweetened almond milk

salt and pepper to taste 

Other Ingredients:

400g of black beans, rinsed and drained
1 cup lactose free Allegro cheese (4% fat)
8 small corn tortillas

1/2 cup of green onions, chopped

jalapeno (optional)

4 tbsp
salt and pepper

1) Set a baking tray with parchment paper then put all filling ingredients on top and toss to coat. Roast in a 400 degree oven for 25 minutes or until cooked through.

2) For the sauce, combine all ingredients in a bowl and stir until smooth, set aside.

3) To assemble the lasagna put 1/2 cup of sauce on the bottom of a 9x11inch pan. Top with 3 corn tortillas (two whole and 1 cut in half to cover). Then put 1/3 of the veggies filling on top, 1/3 of the black bean mixture then 1/3 of the remaining sauce and 1/4 cup of cheese. Layer with 3 more tortillas the same way, 1/3 of veggie mixture, 1/3 black beans, 1/3 of the sauce and 1/4 cup cheese. For the final layer use 2 corn tortillas, top with remaining veggies, black beans, sauce and 1/2 cup of cheese. Bake on a cookie tray (in case you get some bubbling and run over) at 375 degrees for 20-25 mins until heated through and cheese is melted. Top with 1 tsp creme fraiche, green onions and jalapenos if you like it spicy!

Macronutrient Breakdown (per serving):

Calories-327

Fat-10g

Carbohydrates-41g

Protein-20g

Vegan Black Bean Burgers with Tahini Drizzle

I’ve always wanted to try to come up with a good black bean burger recipe that’s not dry/crumbly, that’s full of flavour and fulfills the burger craving for Vegan/Vegetarian clients. Well I think we’ve done it but you be the judge! 

Vegan Black Bean Burgers with Tahini Drizzle (makes 6 patties, toppings not included in macros):

Burger Patties:

1.5 tbsp ground flaxseed + 4.5 tablespoons water
2 tsp coconut oil
1 small red onion, finely diced
4 cloves garlic, minced
1 large carrot, shredded
2.75 cups black beans, cooked/drained or if canned, drained
1/2 cup oat flour (ground up oats)
1.5 tsp cumin
1 tsp garlic powder
1.5 tsp chilli powder
1/2 tsp paprika
½ tsp salt
Freshly ground black pepper

Tahini Drizzle:

3 tablespoons tahini
2 cloves garlic, minced
3/4 tbsp fresh lemon juice
3 tsp warm water (or more depending on desired consistency of your drizzle)
teaspoon salt

1) Combine the flax meal and water and let sit in the fridge for 5 mins to congeal slightly. Then put 1 tsp coconut oil in a saute pan over medium heat and saute the onion, garlic and carrot until softened (about 5-8mins). Set aside. 

2) Combine the oat flour (if you only have oats grind them in a food processor) and put in a mixing bowl with all your spices, salt and pepper. Add in the carrot/onion mixture and toss to combine. Pulse up the black beans in a food processor until combined, slightly smooth but a few chunky bits remain then add this into your mixing bowl. Using your hands, combine all ingredients, taste for seasoning then form into 6 patties. Put on a plate and refrigerate for 10mins covered. 

3) While burgers firm up mix all ingredients for the drizzle in a bowl and set aside. When ready to cook the burgers, heat remaining 1 tsp of coconut oil over medium high heat and then cook the burgers for about 5 mins/side or until nicely browned on both sides and heated through. Serve with sliced avocado, tomato, red onion, and a fresh side salad for a nice balanced Vegan friendly dinner 🙂

Macronutrient Breakdown (per patty with 1/6 of tahini sauce):

Calories-184

Fat-7g

Carbohydrates-29g

Protein-10g

Brunch Skillet

There’s never a bad day to enjoy a nice brunch are we right? Jon and I had this delicious Brunch Skillet this Long Weekend Sunday al fresco and it was one of those moments when you realize you just love good food…and couldn’t eat boiled veg and baked chicken everyday lol. Man those people are missing out! Here’s to eating a well balanced diet and even more importantly, enjoying balance in life and health 🙂

Brunch Skillet (makes 4 servings):

1 tsp olive oil
18 oz Aurora tube polenta (we got this at No Frills)
1/4 cup warm water
2 cloves garlic, minced
1/4 teaspoon salt
freshly ground black pepper
1 15 oz can refried beans
1 cup Allegro Lactose Free Cheese, shredded
1 cup Organic Salsa (chunky)
8 Free Run Organic eggs
Optional garnish: Fresh parsley, diced avocado, halved grape tomatoes and Mexican hot sauce

1) Preheat oven to 375 degrees and oil a cast iron skillet with olive oil. You can use a different pan or a casserole dish too just make sure whatever you use is oven safe. In a bowl, break up the polenta then add in the water, garlic, salt and pepper and mix until well combined (get crazy and use your hands!). Put the polenta in the skillet to create an even bottom layer.

2) Spread the refried beans as your next layer followed by the salsa. Sprinkle evenly with shredded cheese then crack eggs on top, spacing them out. Season with salt and pepper and bake for 20-30 minutes or until egg whites are cooked but egg yolks are still runny. Cut into quarters and enjoy with a side salad!

*Optional: add some chopped avocado, grape tomatoes, parsley or hot sauce on top (not included in macros)

Macronutrient Breakdown (per serving):

Calories-348
Fat-11g
Carbohydrates-42g
Protein-20

Vegan Fried Rice

So at this point I’m impressed that Jon has lasted so long on the Meat Free diet! Last night we spoke about it and he said he definitely misses meat but that this has all been possible because I’m making meals that are full of flavour and interesting. Let’s be honest, tofu tastes like nothing and can be rubbery. But give it a chance! It’s all about the flavours you add 🙂

Vegan Fried Rice (serves 6):

4 cloves garlic, minced
100g chopped green onion (about 1 cup)
120g finely diced carrot (about 1 cup)

100g finely diced zucchini (about 1 cup)

100g frozen/fresh green peas (about 1 cup)

2 packages extra firm Organic GMO free tofu cut into cubes

1 cup uncooked Jasmine rice (rinsed well)
1 tbsp light soy sauce (sodium reduced if possible)

Sauce:

2 tbsp maple syrup
4 tbsp light soy sauce (sodium reduced if possible)

1 1/2 tbsp all natural peanut butter

1 tbsp Sambal Oelek (chili paste)

1) Set the oven to 400 degrees and line a baking sheet with parchment paper. Cut the tofu into cubes and dry between sheets of paper towel until less moist. Place on the baking sheet and bake about 20 mins or until starting to go golden brown. Meanwhile, mix together all sauce ingredients with a whisk and set aside. Once the tofu is done, take out and put it into the bowl with the sauce to marinate for 5 mins. Then take the tofu out of the sauce mixture and set aside for additional cooking.

2) Cook the rice in 2 cups of boiling water for about 15 mins or until almost fully cooked. Set aside off the heat, uncovered. 

3) In a wok, cook the tofu (saving the sauce for later) over medium high heat for about 5 mins or until browned and crisp on the outside. Then put on a plate so you can cook the vegetables.

4) Cook the vegetables (green onion, garlic, peas, carrots, zucchini) in the same wok over medium high heat for 5-7 mins or until tender adding in 1 tbsp soy sauce during cooking. Then add the rice and reserved sauce back into the wok, tossing together. Add the tofu back in, do a final toss and then serve!

Macronutrient Breakdown (per serving):

Calories-376

Fat-13g

Carbohydrates-44g

Protein-22g

Winter Quinoa Salad

Winter isn’t necessarily a time where we think about salad. But we are sure this easy to whip up Quinoa salad will be a winner on your dinner table. Top with chicken, Tofu, Shrimp or even Salmon for a delicious lunch, dinner or midday snack!

Winter Quinoa Salad (makes 6 servings):

2 cups diced butternut squash
1 tsp olive oil
1.5 cups dry quinoa (cooked as per directions on package and then cooled to room temperature)
1/4 cup dried cranberries
1/4 cup green onions, chopped
1/2 cup parsley (fresh), chopped
1/2 cup mint (fresh), chopped

2 cups finely chopped kale

Dressing:
2 tbsp olive oil
2 tbsp lemon juice
1 tbsp maple syrup
1 tbsp balsamic vinegar
1 tsp dijon mustard
1/2 tsp grated orange zest
salt and pepper to taste

1) Make sure your quinoa is cooked and cooled. Prepare the squash by roasting in an oven safe casserole dish or tray tossed in 1 tsp olive oil for approx 20-30 mins at 400 degrees or until cooked but not too soft/mushy. Put the quinoa, squash and all other salad ingredients into a large bowl and toss to combine. 

2) Whisk all dressing ingredients in a bowl then pour over the salad. Toss to coat then store in the fridge for at least 2 hours before serving to absorb all the flavours of the dressing. Then top with a protein of choice and enjoy!

Macronutrient Breakdown (per serving):

Calories-282

Fat-8g

Carbohydrates-46g

Protein-6g

Coconut Curry Rice

Normally I just whip up plain rice when we have it as a side dish but I decided to get a little fancy with this coconut and curry infused version. Great with roasted chicken or salmon on top or with some thai seasoned shrimp and a side of greens. You can use flavoured coconut milk like what we did, normal or even lite to spice up your side dish for tonight!

Coconut Curry Rice (makes 6 servings):

1 tsp coconut oil
1 cup chopped onions
1 tbsp grated fresh ginger
2 tsp diced garlic

1 tsp curry powder
1 can coconut milk (we used Cha’s Organic Lemongrass and Ginger)
1.5 cups jasmine rice, rinsed
1/2 cup chopped fresh cilantro
salt and pepper to taste

1) Put coconut oil into a medium sauce pan and saute the onions over medium heat, stirring until softened (about 3 mins). Then add in the ginger, garlic and rice and toss for about 1 min. 

2) Pour coconut milk into a large measuring cup, then fill with water up to the 3 cup mark. Add the curry powder to the liquid then pour this over the rice and stir to combine. Bring to a boil then turn the heat to a simmer and cook covered for about 12 mins or until cooked to your preferred tenderness. Season with salt and pepper and add in the chopped cilantro. Serve and enjoy every bite!

Macronutrient Breakdown (per serving):

Calories-286

Fat-13g

Carbohydrate-37g

Protein-3g