SEITAN AND SUN-DRIED TOMATO PESTO VEGGIE SANDWICH

SERVES 2 PORTIONS

FOR THE CAULIFLOWER

1 tbsp extra virgin olive oil

1⁄2 cup cauliflower florets

Pinch of salt

FOR THE SUND-DRIED TOMATO PESTO

1⁄4 cup baby spinach, packed

2 tbsp sun-dried tomatoes packed in oil, drained (save the oil)

1 tbsp pine nuts

1 clove garlic

2 tsp nutritional yeast

Pinch of garlic powder

1⁄4 tsp salt

1 tbsp oil or reserved oil from the sun-dried tomatoes

FOR THE ASSEMBLY

2 slices flatbread

28g (1oz) baby spinach

3⁄4 cup Slow Cooker Maple Breakfast Links, sliced

2 slices red onion

NUTRITIONAL VALUES

Calories: 1160kcal
Fat: 8.6g (1.6g S.Fat)
Carbs: 28.7g
Protein: 4.5g
Sugar: 6.1g
Sodium: 873mg

METHOD

CAULIFLOWER
Preheat the oven to 425°F (190°C, or gas mark 5).

On a baking sheet, spread the oil. Place the cauliflower in the oil and season with salt. Toss the cauliflower with your hands to evenly distribute the oil. Bake for 20 minutes, or until the cauliflower is easily pierced with a fork. Remove and place to the side.

SUN-DRIED TOMATO PESTO
In a small food processor, combine all the pesto ingredients, beginning with the spinach. Blend until well combined.

ASSEMBLY
Arrange the flatbreads on a baking sheet. Half of the pesto should be spread on each flatbread. Distribute the spinach, seitan, cauliflower, and onion among the flatbread slices. Each flatbread should be folded in half and secured with decorative picks.

PESTO AND CRISPY TOFU FLATBREAD SANDWICH

SERVES 2 PORTIONS

FOR THE TOFU

57g (2oz) extra-firm tofu, drained, and cut into 1-inchcubes

1⁄4 cup vegetable broth

1 tbsp tamari

1 tsp onion powder

1⁄4 tsp salt

1⁄4 cup cornstarch

FOR THE PESTO

1⁄4 cup raw cashews, soaked for 1 hour

1 cup basil, packed

1 clove garlic

1⁄2 tsp salt

2 tbsp nutritional yeast

3 tbsp extra virgin olive oil

FOR THE ASSEMBLY

1 tbsp coconut oil

1⁄4 cup diced onion

6 mushrooms, sliced

1⁄4 cup hummus

2 slices flatbread

1⁄2 cup sunflower sprouts

NUTRITIONAL VALUES

Calories: 649kcal
Fat: 44.9g (11.2g S.Fat)
Carbs: 49.8g
Protein: 20.1g
Sugar: 3.3g
Sodium: 1235mg

METHOD

TOFU:
In a small bowl, combine the vegetable broth, tamari, onion powder, and salt. Allow the tofu to marinate for at least 1 hour.

Preheat the oven to 350°F (180°C, or gas mark 4).

In a medium mixing bowl, combine the cornstarch and the water.

Place the tofu on the cornstarch after removing it from the marinade. Toss, then place on a baking sheet. 30–40 minutes in the oven Every 10 minutes, toss with a spatula until golden and puffy.

PESTO:
In a small food processor, combine the cashews, basil, garlic, and salt. Process for approximately 30 seconds. Process for a few more seconds, or until the nutritional yeast and olive oil are well combined.

ASSEMBLY:
In a skillet over medium-high heat, melt the coconut oil. Sauté the onions and mushrooms for 10 to 15 minutes, or until the onion is translucent. Take the pan off the heat.

Half of the hummus should be spread on each flatbread. Half of the pesto should be spread on each flatbread. Fill the center of each flatbread with half of the tofu, sunflower sprouts, mushrooms, and onion. Each flatbread should be folded in half and secured with decorative picks.

SPROUT SANDWICH WITH TOFU RICOTTA

SERVES 2 SANDWICHES

FOR THE SUN-DRIED TOMATO PESTO

1⁄4 cup baby spinach, packed

2 tbsp sun-dried tomatoes packed in oil, drained (save the oil)

1 tbsp pine nuts

1 clove garlic

2 tsp nutritional yeast

Pinch of garlic powder

1⁄4 tsp salt

1 tbsp oil or reserved oil from the sun-dried tomatoes

FOR THE TOFU RICOTTA

198g (7oz) extra-firm tofu, drained, and crumbled

1 tbsp extra virgin olive oil

1 tsp cider vinegar

1 tsp lemon juice

1⁄2 tsp garlic powder

1⁄2 tsp onion powder

FOR THE TO ASSEMBLE

4 slices sprouted grain bread

1 cup alfalfa sprouts

1 Roma tomato, sliced

2 slices red onion

Pinch of garlic powder

NUTRITIONAL VALUES

Calories: 1237kcal
Fat: 29.5g (9.1g S.Fat)
Carbs: 21.7g
Protein: 6.5g
Sugar: 6.6g
Sodium: 980mg

METHOD

SUN-DRIED TOMATO PESTO
In a small food processor, combine all of the pesto ingredients, beginning with the spinach. Blend until well combined.

TOFU RICOTTA
In a small food processor, combine all of the ricotta ingredients. Blend until well combined.

ASSEMBLY
Spread a thick layer of tofu ricotta on two slices of bread. Spread pesto on the remaining two slices of bread. Place the sprouts, tomato, and onion on top of the ricotta. Serve with a slice of pesto on top. Cut each sandwich into fourths to make triangles.

ULTIMATE VEGGIE WRAP WITH KALE PESTO

SERVES 2 PORTIONS

FOR THE KALE PESTO

1⁄4 cup raw cashews, soaked at least 2 hours

1 cup kale, de-stemmed and coarsely chopped

1 clove garlic

1⁄2 tsp salt

2 tbsp nutritional yeast 3 tbsp extra virgin olive oil

FOR THE WRAP

1⁄2 cup broccoli florets

2 spinach tortillas

1⁄4 cup grated carrots

1⁄4 cup diced red onion

1⁄2 yellow bell pepper, diced

170g (6oz) spinach

2 tbsp raw shelled hempseed

2 tbsp sunflower seed kernels

NUTRITIONAL VALUES

Calories: 772kcal
Fat: 47g (5.6g S.Fat)
Carbs: 69.7g
Protein: 16.5g
Sugar: 14.6g
Sodium: 723mg

METHOD

KALE PESTO:
In a small food processor, combine the cashews, kale, garlic, and salt. Process for approximately 30 seconds. Add the nutritional yeast and oil and process for a few seconds more, or until well combined. Place aside.

ASSEMBLY:
Bring water to a boil in a medium saucepan with a steamer insert. Place the broccoli in the insert and steam for 10 minutes over boiling water. Set aside after removing from the steamer.

Arrange the spinach tortillas on a baking sheet. Spread the kale pesto evenly between the two tortillas, leaving about 1 inch around all edges. Divide the remaining ingredients in half and arrange each half along the length of each tortilla.

Begin rolling up the tortilla snugly without tearing it. To serve, cut each tortilla in half.

MIXED BEANS CHILI

SERVES 6 PORTIONS

1 pound beans, mixed varieties (you can buy premixed or mix your own)

1 tbsp extra virgin olive oil

1⁄2 cup diced onion

4 cloves garlic, finely chopped

4 cups vegetable broth, more if needed

1 794g (28oz) can crushed fire- roasted tomatoes

1 227g (8oz) can tomato sauce

1 170g (6oz) can tomato paste

2 tbsp vegan Worcestershire sauce

2 tbsp chilli powder

2 tsp ground cumin

1 1⁄2 tsp dried oregano

1⁄4 tsp ground cloves

1⁄2 tsp cayenne pepper

1 tsp salt

NUTRITIONAL VALUES

Calories: 1173kcal
Fat: 22.7g (2.2g S.Fat)
Carbs: 22.5g
Protein: 5.9g
Sugar: 7.7g
Sodium: 873mg

METHOD

THE NIGHT BEFORE
Place the rinsed beans in a large stockpot. Cover with water to a depth of about 3 inches. The beans will expand. Allow to soak overnight.

THE NEXT MORNING
Drain the beans and place back into the stock pot.

Drain the beans and return them to the stock pot.

In a large skillet over medium-high heat, heat the oil. Cook until the onion is translucent, about 10 to 15 minutes. Cook for another minute after adding the garlic. Combine this with the beans in the stockpot. Combine the vegetable broth, crushed tomatoes, tomato sauce, tomato paste, and Worcestershire sauce in a mixing bowl. A couple of inches of liquid should cover the beans. If necessary, add more broth or water. Stir everything together thoroughly. Stir in the remaining ingredients until well combined. Bring to a boil, covered.

Remove the lid, reduce the heat to low, and continue to simmer. The liquid is moving so slowly that you can barely see it. Don't replace the lid. With the lid off, it becomes much more flavourful. If the liquid cooks down to the point where the beans are no longer submerged, add some more broth or water. (If you add more liquid, you'll have to cover it again, bring it to a boil, then immediately turn it down and uncover.) Check that your heat is not too high. After 1 hour, check the beans. You'll want them to be tender. Cook for a little longer if they aren't done yet. You should not need to cook for more than 1 1/2 hours.

CARIBBEAN CHILI

SERVES 4 PORTIONS

2 tbsp coconut oil

1 onion, diced

1 green pepper, diced

3 Roma tomatoes, chopped

2 carrots, diced

142g (5oz) tomato paste

2 tbsp chili powder

1 tsp salt

1 tsp ground cumin

1⁄2 tsp cinnamon

1⁄2 tsp allspice

1⁄2 tsp dried oregano

1⁄2 tsp cayenne pepper

1⁄4 tsp garlic powder

1⁄4 tsp garlic, minced

1⁄4 tsp ground black pepper

1 425g (15oz) can kidney beans, drained and rinsed

1 ear corn, kernels cut from the cob

NUTRITIONAL VALUES

Calories: 543kcal
Fat: 9.6g (6.4g S.Fat)
Carbs: 92.9g
Protein: 29g
Sugar: 14g
Sodium: 701mg

METHOD

In a large skillet over medium-high heat, heat the oil and add the onion and bell pepper. Cook for 10 to 15 minutes, or until the onion is translucent.

Combine the tomatoes, carrots, tomato paste, and 12 cup water in a mixing bowl. Mix in the spices and herbs. Bring to a boil, cover, and reduce to a low heat for 30 minutes.

Combine the kidney beans and corn in a mixing bowl. Cook for another 15 minutes on a low heat.

EDAMAME AND BROCCOLI RICE BOWL

SERVES 2 PORTIONS

FOR THE BOWL

1⁄2 cup broccoli florets

1⁄2 cup edamame, frozen

1⁄4 tsp salt

1⁄4 cup peas, frozen or fresh

1⁄2 cup chopped yellow bell pepper

FOR THE TAHINI SAUCE

1⁄4 cup tahini

1 tbsp lemon juice

1 tbsp maple syrup

1 tbsp tamari

FOR THE ASSEMBLY

2 cups jasmine rice, cooked

1⁄4 cup sunflower seed kernels

1⁄4 cup raisins

NUTRITIONAL VALUES

Calories: 1347kcal
Fat: 43.3g (10.4g S.Fat)
Carbs: 32.5g
Protein: 32g
Sugar: 43g
Sodium: 544mg

METHOD

BOWL:
Bring water to a boil in a medium saucepan with a steamer insert. Place the broccoli in the insert and steam for 10 minutes over boiling water. Set aside after removing from the steamer.

In a small saucepan, bring 2 cups water to a boil and add the edamame and salt. Boil for 5 minutes, adding the peas at the very end. Set aside after draining.

In the meantime, heat 2 tbsp water in a small skillet over medium-high heat. Sauté the bell pepper for 10 minutes. Set aside after removing from the heat.

TAHINI SAUCE:
In a small bowl, combine all of the ingredients, plus 5 tbsp water, and blend until smooth.

ASSEMBLY:
Fill each bowl halfway with rice. Divide the remaining ingredients in half and arrange them on top of the rice in a pinwheel pattern, making sure the greens don't touch each other for a more appealing design.

Serve with the tahini sauce on the side.

SPICED CAULIFLOWER TEMPEH SALAD BOWL

SERVES 2 PORTIONS

FOR THE BOWL

1 small head of cauliflower, cut into florets

2 tbsp extra virgin olive oil

1 tsp salt

1⁄2 tsp ground cumin

1⁄4 tsp ground black pepper

FOR THE DRESSING

1⁄2 cup vegan mayonnaise

1⁄4 cup unsweetened dairy-free milk

1 tsp lemon juice

1⁄4 tsp garlic powder

1⁄4 tsp onion powder

1⁄4 tsp dill weed

Pinch of salt

Pinch of ground black pepper

227g (8oz) tempeh, sliced into 1⁄4- inch-thick slices and then into small bite-size pieces

227g (8oz) baby spinach

1 small red onion, cut into bite-size pieces

2 carrots, cut into small matchstick pieces

1 yellow bell pepper, cut into bite- size pieces

NUTRITIONAL VALUES

Calories: 576kcal
Fat: 41.6g (5.1g S.Fat)
Carbs: 34.1g
Protein: 26.1g
Sugar: 8.4g
Sodium: 1751mg

METHOD

CAULIFLOWER:
Preheat the oven to 400°F (200°C, or gas mark 6).

In a large mixing bowl, combine the cauliflower florets. Season with the oil, salt, cumin, and 14 teaspoon pepper. Toss. Spread out on a baking sheet and bake for about 25 minutes, or until the cauliflower can be easily pierced with a fork. Set aside after removing from the oven.

DRESSING:
Prepare the salad dressing while the cauliflower bakes. In a small bowl, combine the mayonnaise, milk, lemon juice, garlic and onion powders, dill weed, salt, and pepper to taste. While the cauliflower bakes, marinate the tempeh in the dressing.

ASSEMBLY:
Separate the spinach into two salad bowls. Make an arc with each vegetable, beginning with the onion and continuing with the carrots, cauliflower, and bell pepper. Remove the tempeh from the marinade and add it to the bowl as a finishing touch. Serve with the dressing on the side.

SOUTHWEST VEGGIE-PACKED SALAD BOWL

SERVES 2 PORTIONS

FOR THE VEGETABLES

1 small sweet potato, peeled and chopped in bite-size pieces

2 tbsp extra virgin olive oil, divided

1⁄2 cup green lentils

1⁄2 cup diced red onion

1⁄2 cup diced bell pepper, orange and yellow

1⁄2 cup canned kidney beans, drained and rinsed

1 ear corn on the cob, kernels cut off of cob

1 tsp salt

FOR THE DRESSING

1⁄4 cup extra virgin olive oil

1⁄4 cup lime juice

2 tbsp maple syrup

1⁄4 to 1⁄2 tsp hot sauce

1⁄2 tsp salt

FOR THE ASSEMBLY

2 cups mixed lettuce

1⁄2 cup grape tomatoes, sliced in half

NUTRITIONAL VALUES

Calories: 1060kcal
Fat: 4.6g (1.9g S.Fat)
Carbs: 34.7g
Protein: 23g
Sugar: 30g
Sodium: 228mg

METHOD

VEGETABLES:
Preheat the oven to 400°F (200°C, or gas mark 6).

Toss the sweet potato with 1 tbsp oil on a baking sheet. Roast for about 25 minutes, or until the sweet potato can be easily pierced with a fork.

Rinse the lentils while the sweet potato roasts. In a medium saucepan, combine 1 cup water and the lentils. Cover, bring to a boil, then remove the lid and reduce the heat to medium. Cook for approximately 20 minutes, or until the lentils are tender.

Meanwhile, in a skillet over medium-high heat, heat 1 tbsp oil. Sauté the onion and bell pepper for 10 to 15 minutes, or until the onion is translucent. Heat through the kidney beans and corn. Set aside the lentils, sweet potato, and salt.

DRESSING:
Combine all of the dressing ingredients and set aside.

ASSEMBLY:
Divide the lettuce between two salad bowls, bringing it up higher on half of the bowl. Divide the lentil mixture evenly among the four bowls, filling half of each with it. Between the lettuce and vegetable mixture, place a row of sliced grape tomatoes. Serve with the dressing on the side.

A TOUCH OF THE TROPICS RICE BOWL

SERVES 2 BOWLS

FOR THE BOWL

1 sweet potato, peeled and chopped into bite-size pieces

1 tbsp extra virgin olive oil

2 cups jasmine rice, cooked

1 pineapple, peeled, cored, and chopped into bite-size pieces

1⁄4 cup cashews

4 tbsp raw shelled hempseed

FOR THE SWEET AND SOUR SAUCE

1 tbsp cornstarch

1⁄2 cup chopped pineapple

1⁄4 cup rice vinegar

1⁄3 cup light brown sugar

3 tbsp ketchup

2 tsp soy sauce

NUTRITIONAL VALUES

Calories: 1153kcal
Fat: 23.2g (3.6g S.Fat)
Carbs: 207.6g
Protein: 23g
Sugar: 41.3g
Sodium: 581mg

METHOD

SWEET POTATO:
Preheat the oven to 425oF (190°C, or gas mark 5).

Combine the sweet potato and the oil in a mixing bowl. Put on a baking sheet and bake for 30 minutes.

Remove from the oven and set aside to cool.

SWEET AND SOUR SAUCE:
In a small mixing bowl, combine cornstarch and 1 tablespoon water. Place aside.

In a blender, combine the pineapple and 14 cup water. Blend the mixture until it is as smooth as possible.

In a medium saucepan, combine the pineapple mixture, rice vinegar, brown sugar, ketchup, and soy sauce. Bring the water to a boil over medium-high heat. Cook for about a minute, stirring constantly, until the cornstarch mixture thickens. Remove from the heat and set aside to cool while you assemble the bowls.

ASSEMBLY:
Fill the bottom of each bowl with rice. Rows of pineapple, cashews, hempseed, and sweet potato should be added. Serve with the sweet and sour sauce on top.

ROASTED ROOT VEGETABLE SALAD BOWL

SERVES 2 PORTIONS

FOR THE ROASTED VEGETABLES

1 sweet potato, peeled and chopped into bite-size pieces

1 parsnip, peeled and sliced into 1⁄4- inch rounds

2 carrots, peeled and sliced into 1⁄2-inch rounds

2 tbsp extra virgin olive oil

1⁄2 tsp salt

FOR THE TAHINI DRESSING

1⁄4 cup tahini

1 tbsp maple syrup

1 tbsp lemon juice

1 clove garlic

1⁄4 tsp salt

Pinch of ground black pepper

3 tbsp water

FOR THE ASSEMBLY

1⁄4 cup diced red onion

1⁄2 cup chopped red cabbage

255g (9oz) baby spinach

1⁄4 cup raw shelled hempseed

1 tbsp chia seeds, black or white

NUTRITIONAL VALUES

Calories: 1010kcal
Fat: 10.3g (10.2g S.Fat)
Carbs: 2.9g
Protein: 50g
Sugar: 2.6g
Sodium: 120mg

METHOD

ROASTED VEGETABLES:
Preheat the oven to 375°F (190°C, or gas mark 5).

Keep the sweet potatoes, parsnips, and carrots separate on a baking sheet. Drizzle the oil over the top and toss lightly, keeping the vegetables separate. Season with salt. Bake for 30 to 35 minutes, or until a fork can be inserted and they can be pierced. Place aside.

TAHINI DRESSING:
In a blender, combine all of the dressing ingredients and blend until smooth.

ASSEMBLY:
Assemble the salad bowls by putting half of the spinach in the bottom of each bowl. Arrange the remaining vegetables and hempseed in a circle around the bowl's edge. Half of the dressing should be poured into the center of the vegetable round. Chia seeds should be sprinkled on top.

CHOPPED CHICKPEA SALAD VEGGIE BOWL

SERVES 2 PORTIONS

FOR THE QUINOA

1⁄2 cup dry quinoa

1 cup vegetable broth

Pinch of salt

FOR THE CHICKPEA SALAD

1 425g (15oz) can chickpeas, drained and rinsed

1⁄4 cup vegan mayonnaise

1 tbsp nutritional yeast

1 tbsp cider vinegar

1⁄2 tsp ground mustard

2 scallions, finely sliced

1 tsp salt

Pinch of cayenne pepper

FOR THE DRESSING

1⁄2 cup extra virgin olive oil

1⁄4 cup balsamic vinegar

FOR THE ASSEMBLY

3 cups chopped romaine lettuce

1⁄2 cup diced purple cabbage

1⁄2 cup diced orange bell pepper

NUTRITIONAL VALUES

Calories: 1506kcal
Fat: 74.3g (9.1g S.Fat)
Carbs: 168.3g
Protein: 53.2g
Sugar: 26.5g
Sodium: 1833mg

METHOD

QUINOA:
Rinse the quinoa thoroughly in a sieve. In a small saucepan, combine the quinoa, broth, and salt. Bring to a boil, then cover and reduce to a low heat. Cook for 15 minutes, or until all the broth has been absorbed. Remove from the heat and set aside for 5 minutes with the cover on. Remove the lid and transfer the fluff to a small bowl to cool.

CHICKPEA SALAD:
Rinse the quinoa thoroughly in a sieve. In a small saucepan, combine the quinoa, broth, and salt. Bring to a boil, then cover and reduce to a low heat. Cook for 15 minutes, or until all of the broth has been absorbed. Remove from the heat and set aside for 5 minutes with the cover on. Remove the lid and transfer the fluff to a small bowl to cool.

SMOKY TEMPEH BUDDHA BOWL

SERVES 2 PORTIONS

FOR THE BOWL

1 small sweet potato, chopped into bite size pieces

1 tbsp extra virgin olive oil

1⁄2 tsp salt

1⁄4 cup dry quinoa

1⁄2 cup vegetable broth

113g (4oz) faux bacon-flavoured tempeh

FOR THE ALMOND CURRY SAUCE

3 tbsp almond butter

3 tbsp dairy-free milk

1 1⁄2 tbsp tamari

1 tbsp rice vinegar

1 tbsp red curry paste

FOR THE ASSEMBLY

2 1⁄2 cups baby spinach

1⁄2 cup chopped red bell pepper

1⁄2 cup chopped purple cabbage

NUTRITIONAL VALUES

Calories: 52kcal
Fat: 2.7g (2g S.Fat)
Carbs: 6.9g
Protein: 2.2g
Sugar: 3.9g
Sodium: 50mg

METHOD

BOWL:
Preheat the oven to 375°F (190°C, or gas mark 5).

Place the sweet potatoes on a baking sheet and bake for 20 minutes. Drizzle the oil over the top and toss lightly. Season with salt. Bake for 30–35 minutes, or until easily pierced with a fork. Place aside.

Meanwhile, prepare the quinoa. Rinse the quinoa thoroughly in a sieve. Combine the quinoa and broth in a small saucepan. Bring to a boil, then cover and reduce to a low heat. Cook for 10–15 minutes, or until the broth is completely absorbed. Remove from the heat and set aside for 5 minutes with the cover on.

Cut the tempeh into 1/4-inch slices before cubing it.

ALMOND CURRY SAUCE:
In a small mixing bowl, combine all of the ingredients until smooth and well combined.

ASSEMBLY:
Divide the spinach among the salad bowls. If desired, make a decorative rim with the spinach tips. Divide the quinoa and vegetables into two bowls and arrange in a circle: peppers, quinoa, cabbage, sweet potatoes, and tempeh. Drizzle the dressing in a circle over everything.

MIXED PROTEIN ENCHILADA BREAKFAST

SERVES 6 PORTIONS

FOR THE FILLING

1 1⁄4 cups Steamed Seitan Chipotle Links

1 1⁄2 cups broccoli florets

1 tbsp coconut oil

113g (4oz) extra-firm tofu, drained

1 tbsp nutritional yeast

1 1⁄2 tsp black salt

3⁄4 tsp ground black pepper, divided

1⁄4 tsp turmeric

1⁄4 tsp paprika

1 425g (15oz) can pinto beans, drained and rinsed

1 tsp salt

FOR THE WHITE CHEESE SAUCE

2 tbsp dairy-free butter

3 tbsp flour

1 1⁄2 cups dairy-free milk

2 tbsp nutritional yeast

1⁄2 tsp salt

FOR THE ASSEMBLY

1 425g (15oz) can enchilada sauce

6 flour tortillas, 8 to 10 inches in diameter

Black olives, sliced, for garnish

Green onions, sliced, for garnish

Cilantro, chopped, for garnish

NUTRITIONAL VALUES

Calories: 826kcal
Fat: 66.5g (30.3g S.Fat)
Carbs: 42.5g
Protein: 15.4g
Sugar: 19.6g
Sodium: 347mg

METHOD

FILLING:
In a food processor, pulse the seitan pieces until lightly crumbled. Bring water to a boil in a medium saucepan with a steamer insert. Place the broccoli in the insert and steam for 10 minutes over boiling water. Set aside after removing from the steamer.

In a large skillet over medium-high heat, heat the oil. Using your hands, crumble the tofu into the skillet. Stir and cook for 3 minutes, breaking up any remaining large pieces. Combine the nutritional yeast, black salt, 1/2 tsp pepper, turmeric, and paprika in a mixing bowl. To combine, stir everything together. Stir in the seitan, beans, broccoli, salt, and 1/4 tsp pepper. To combine, stir everything together. Set aside after removing from the heat.

WHITE CHEESE SAUCE:
In a medium saucepan over medium-high heat, melt the butter. Cook for 1 minute after adding the flour. Bring the milk to a low boil, then remove from the heat. Stir occasionally to keep lumps from forming in the sauce. Reduce the heat to medium and stir in the nutritional yeast and salt. Continue to cook, stirring occasionally, to allow the sauce to thicken slightly. Set aside after removing from the heat.

ASSEMBLY:
Preheat the oven to 170°C/350°F. In a 9-inch square or 8-by- 10-inch casserole dish, add 3 tbsp of the enchilada sauce. Distribute evenly across the bottom. In the skillet, divide the filling into six portions. You can eyeball it or make creases in the filling in the shape of a pie.

Spread enchilada sauce on a tortilla and place it on a plate. Fill each cup with one-sixth of the tofu filling. Roll up the dough and place it in the casserole dish. Continue filling and rolling the tortillas until all six are finished. Top the rolled tortillas with the remaining enchilada sauce. If the white cheese sauce has thickened, reheat it so that it can be spooned over the top of the enchilada sauce. Bake for 30 minutes, covered. Uncover and serve garnished with olives, green onions, and cilantro.

APPLE BROCCOLI CRUNCH BOWL

SERVES 6 PORTIONS

FOR THE BOWL

2 medium heads broccoli (about 4 cups when chopped)

3 apples of your choice, diced right before you add them to the salad (I use Gala)

1⁄4 cup diced red onion

1⁄2 cup raisins

1⁄2 cup sunflower seed kernels

1⁄4 cup raw shelled hempseed

FOR THE DRESSING

1⁄4 cup cider vinegar

1⁄2 cup extra virgin olive oil

2 cloves garlic, minced

1 tbsp maple syrup (you can use up to 2 tbsp)

1⁄2 tsp salt

1⁄4 tsp ground black pepper

NUTRITIONAL VALUES

Calories: 362kcal
Fat: 25.2g (3.3g S.Fat)
Carbs: 33.4g
Protein: 5.7g
Sugar: 21.8g
Sodium: 251mg

METHOD

BOWL:
Set aside the broccoli stalks after removing the florets. Cut the florets into tiny pieces. Place in a large mixing bowl.

To get to the tender inside of the broccoli stalks, remove the tough outer skin. Remove the outer skin. Make matchsticks out of the inside stems. (Alternatively, you can use a mandolin or food processor attachment to cut the stems into long strips rather than grated.) Scissors also work.) The goal is to have very small sticks of raw broccoli stems that hold their shape. Combine with the florets in a large mixing bowl. Combine the apples, onions, raisins, sunflower seeds, and hempseed in a mixing bowl.

DRESSING:
In a medium mixing bowl, whisk together all the dressing ingredients. Toss the salad in the dressing. Chill until ready to serve.

ALL-IN-ONE SKILLET BREAKFAST HASH

SERVES 6 PORTIONS

2 tbsp coconut oil

2 cups diced russet potatoes

2 cups diced sweet potatoes

1 cup diced white onion

227g (8oz) extra-firm tofu, drained

2 tsp black salt

1 1⁄2 tsp onion powder

1 1⁄2 tsp garlic powder

1⁄2 tsp turmeric

1⁄2 tsp thyme

1⁄4 tsp ground black pepper

2 cups Slow Cooker Maple Breakfast Links, sliced

2 tbsp nutritional yeast

NUTRITIONAL VALUES

Calories: 230kcal
Fat: 8.6g (4.7g S.Fat)
Carbs: 30.1g
Protein: 10.8g
Sugar: 3.6g
Sodium: 890mg

METHOD

Heat the oil in a very large skillet, 12 inches wide or very deep, over medium-high heat. Cook for 10 minutes, flipping once, with the russet potatoes. Cook for 5 minutes more after adding the sweet potatoes and onion.

Push the potatoes and onions to the side of the pan and crumble the tofu into it. Mix in all of the spices with the tofu. Cook for 2 to 3 minutes, or until the turmeric is evenly distributed and the tofu has turned a golden colour.

Mix in the links and nutritional yeast, then the rest of the ingredients in the skillet. Cook for 2 to 3 minutes, or until the links are thoroughly heated. If desired, season with additional salt and pepper.

OVERNIGHT MUESLI

SERVES 6 PORTIONS

2 cups old-fashioned oats

1 cup raisins

1⁄2 cup wheat germ

1⁄2 cup oat bran

1⁄2 cup dates, chopped

1⁄2 cup pepitas

1⁄4 cup wheat bran

1⁄4 cup slivered almonds

1⁄4 cup walnuts, chopped

1⁄4 cup sunflower seed kernels

7 cups almond milk or other dairy-free milk

NUTRITIONAL VALUES

Calories: 52kcal
Fat: 5.1g (1.5g S.Fat)
Carbs: 1.7g
Protein: 2.7g
Sugar: 20g
Sodium: 114mg

METHOD

In a large mixing bowl, combine all of the dry ingredients. Combine thoroughly. Pour in the milk and thoroughly combine.

Place in the refrigerator overnight, covered.

The muesli is ready to eat in the morning and will keep in the refrigerator for 4 to 5 days.

SLOW COOKER APPLES AND OATS

SERVES 2 PORTIONS

1 1⁄2 cups peeled and sliced apples (I like them kind of thick)

1 cup old-fashioned oats

1⁄2 cup dairy-free butter, melted

1⁄2 cup coconut sugar

2 tbsp lemon juice

2 tbsp hempseed, toasted in shell

1 tsp ground cinnamon

1 cup pecans, chopped

NUTRITIONAL VALUES

Calories: 584kcal
Fat: 15.6g (2.1g S.Fat)
Carbs: 106.5g
Protein: 10.2g
Sugar: 54.3g
Sodium: 58mg

METHOD

Stir together all of the ingredients in the slow cooker. Set the temperature to high (it must cook on high). Cook for 2 to 3 hours, depending on your desired level of doneness. Serve warm, hot, or cold.

BUCKWHEAT COCONUT PORRIDGE

SERVES 2 PORTIONS

1 cup creamy buckwheat cereal

1⁄2 tsp ground cinnamon

1⁄4 tsp salt

1⁄4 cup peanut butter

1⁄2 cup coconut cream

1⁄4 cup cranberries

1⁄4 cup pecans

2 tbsp raw shelled hempseed

1⁄4 cup maple syrup

NUTRITIONAL VALUES

Calories: 183kcal
Fat: 12.4g (4.5g S.Fat)
Carbs: 12.9g
Protein: 5.2g
Sugar: 6.6g
Sodium: 144mg

METHOD

In a medium saucepan, bring 3 cups of water to a boil. Combine the cereal, cinnamon, and salt in a mixing bowl. Cover and reduce the heat to medium-low. Cook, stirring occasionally, for 8 minutes, or until all of the water has been absorbed. Combine the peanut butter and coconut cream in a mixing bowl.

Garnish with cranberries, pecans, hempseed, and maple syrup and serve in two bowls.

SEITAN LINKS TOFU SCRAMBLE

SERVES 6 PORTIONS

1 tbsp dairy-free butter

1⁄2 cup diced onion

227g (8oz) mushrooms, sliced

454g (16oz) extra-firm tofu, drained, and crumbled

227g (8oz) Slow Cooker Maple Breakfast Links, sliced thick

1 425g (15oz) can black beans, drained and rinsed

2 tbsp nutritional yeast

1⁄2 tsp chili powder

1⁄2 tsp paprika

1⁄2 tsp black salt

1⁄2 tsp turmeric

1⁄4 tsp garlic powder

NUTRITIONAL VALUES

Calories: 394kcal
Fat: 9g (1.7g S.Fat)
Carbs: 50.9g
Protein: 31.8g
Sugar: 4g
Sodium: 415mg

METHOD

In a large skillet, melt the butter over medium-high heat. Combine the onion, mushrooms, tofu, and seitan links in a mixing bowl. 15 minutes of sautéing

Combine the black beans, nutritional yeast, and all the spices and seasonings in a mixing bowl. 5 minutes before serving, heat through.