Snack

Smoothie Bowl

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Lunch

Chickpea Salad

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Dinner

Noodle Bowl 

with Ginger

Peanut Dressing

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Breakfast

Breakfast Bowl

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SMOOTHIE BOWL

​INGREDIENTS:

  • 1 1/2 cups berry mix or frozen fruit mix of choice

  • 1 1/2 fresh banana (use the other half sliced on top)

  • 2 tablespoons almond or natural peanut butter or 1 scoop vegan protein powder, optional

  • 1/2 cup water

  • 3 – 4 ice cubes

  • toppings of choice

INSTRUCTIONS:

  1. In blender, place berry mix, banana, nut butter, water and ice cubes.

  2. Blend until thick and creamy.

  3. Pour into serving dish and top with whatever toppings you like

NOODLE BOWL WITH GINGER PEANUT DRESSING

PEANUT DRESSING:

  • 1 Tbsp toasted sesame oil

  • 1 heaping Tbsp natural salted peanut butter

  • 1 Tbsp brown sugar (or honey if not vegan)

  • 1/2 Tbsp low sodium soy sauce

  • 1 splash lime juice

  • 1/4 scant tsp chili garlic sauce

  • 1/2 tsp fresh ginger (minced or grated)

  • 1 splash very hot water (only if too thick)


NOODLE BOWL:

  • 1/4 box or package thin rice noodles (large handful)

  • 1/4 cup uncooked extra firm tofu (patted dry and cubed)

  • 1/4 cup small carrots (chopped in matchsticks)

  • 1/4 cup diced green onion

  • Sriracha and fresh basil (for topping)

INSTRUCTIONS:

  1. Prepare noodles according to package instructions – typically place in a bowl, pour boiling water over and let set for 10 minutes before draining.

  2. Prepare dressing by whisking together peanut butter, brown sugar, lime juice, ginger, soy sauce, chili garlic sauce, and sesame oil. If too thick, add a splash of hot water and whisk once more. Set aside.

  3. Once noodles are cooked, drain and rinse with cold water. Place on towel to dry slightly.

  4. Add noodles, carrots, green onion, and tofu to serving bowl. Top with peanut dressing, fresh basil, and sriracha and serve immediately.

 
 

CHICKPEA SALAD

INGREDIENTS:

  • 400g can chickpeas, drained and rinsed

  • small pack coriander, roughly chopped

  • small pack parsley roughly chopped

  • 1 red onion, thinly sliced

  • 2 large tomatoes, chopped

  • 2 tbsp olive oil

    2 tbsp harissa (or other hot sauce)

  • 1 lemon, juiced

INSTRUCTIONS:

  1. Mix all the ingredients together, mashing a little so the chickpeas are a bit rough round the edges – this helps absorb the dressing.

  2. Try adding tzatziki sauce to it.

NOTE: This can be made a day ahead and kept in the fridge.

VEGAN TZATZIKI SAUCE:

  • 16 oz plain vegan yogurt

  • 2 cucumbers - peeled, seeded and diced

  • 2 Tbsp olive oil

  • 1/2 lemon, juiced

  • 1 Tbsp chopped fresh dill

  • 3 cloves of garlic

Combine all ingredients in a food processor or a blender and process until well-combined. Transfer to a small bowl, cover and refrigerate for at least 1 hour for best flavour.

 

BREAKFAST BOWL

INGREDIENTS:

  • 1 cup gluten free oats

  • 1.5 cups almond milk

  • 1 cup blueberries

  • 1 cup strawberries

  • 1 cup almonds

  • 1 cup raspberries

  • 2 Tbsp nut butter of choice

  • 2 Tbsp coconut flakes

  • 2 Tbsp maple syrup

 

INSTRUCTIONS:

  1. Add the coconut milk and the oats to a saucepan and bring to a boil. Cook for 10 minutes on low heat. Stir in the maple syrup.

  2. Wash the berries. Add the oats, berries and almonds to a bowl. Sprinkle with some coconut flakes and nut butter of your choice.