TAKE-OUT SESAME SEITAN WITH BROCCOLI

SERVES 4 PORTIONS

1 1⁄2 cups (355 ml) chilled vegetable broth, divided

3 tbsp (45 ml) tamari

2 tbsp (30 ml) seasoned rice vinegar

1 tbsp (15 g) (0.53oz) sambal oelek, or to taste, optional

1 tsp sriracha, or to taste

5 tbsp (40 g) (1.4oz) cornstarch, divided

1⁄2 tsp 5-spice powder

12 ounces (340 g) (12oz) Seitan or Tempeh (store bought), cut into bite-sized pieces, or 20 medallions

2 tbsp (30 ml) high heat neutral- flavoured oil

1 head of broccoli, cut into florets

1 tsp toasted sesame oil

4 cloves garlic, minced

1⁄2 tsp grated fresh ginger root

1⁄3 cup (33 g) (1.2oz) minced scallion

2 tbsp (16 g) (0.56oz) toasted sesame seeds

Salt and pepper

Rice for serving, optional

NUTRITIONAL VALUES

Calories: 1198kcal
Fat: 65.5g (8.3g S.Fat)
Carbs: 80g
Protein: 69.8g
Sugar: 4.4g
Sodium: 1558mg

METHOD

1 cup (235 mL) broth, tamari, vinegar, sambal oelek, and sriracha in a small bowl 2 tbsp (16 g) cornstarch, whisked in Place aside.

On a plate, combine 3 tbsp (24 g) cornstarch and the 5- spice powder. Using your hands, dredge the seitan in the mixture. In a wok or large skillet, heat the oil over high heat.

Reduce the heat to medium-high and add the seitan when the oil begins to ripple. Be cautious because it may spatter. Cook for 4 to 6 minutes, stirring occasionally, until the seitan is browned. Set aside after removing from the wok.

Cook the broccoli in the same wok for 3 to 4 minutes, or until some of the edges are slightly brown. Turn the heat up to high and add the remaining 12 cup (120 ml) of broth. Cook for 3 to 5 minutes, stirring occasionally, until the broccoli is bright green and slightly crisp. Cooking time should not be exceeded.

Combine the sesame oil, garlic, ginger, scallions, and sesame seeds in a mixing bowl. Pour the sauce mixture over the seitan in the wok. Cook, stirring constantly, for 3 to 5 minutes, or until thickened. Season with salt and pepper to taste and serve with rice if desired.

BROCCOLI STIR-FRY WITH SEITAN AND CASHEWS

SERVES 2 PORTIONS

1 cup jasmine rice

2 cups broccoli, stems peeled and diced, florets cut into bite- size pieces

1⁄2 cup tamari

2 tbsp rice vinegar

2 tbsp maple syrup

1⁄2 tsp ground ginger

1⁄4 tsp garlic powder

1 red bell pepper, diced

2 tbsp cornstarch or potato starch

3⁄4 cup Pressure Cooker Thai Nuggets

1⁄2 cup raw cashews

NUTRITIONAL VALUES

Calories: 315kcal
Fat: 0.9g (0.2g S.Fat)
Carbs: 78.2g
Protein: 5g
Sugar: 51.2g
Sodium: 15mg

METHOD

In a medium saucepan, combine the rice and 2 cups of water. Bring to a boil, cover, and cook for 20 minutes, or until the water is absorbed and the rice is tender.

Meanwhile, bring water to a boil in a medium saucepan with a steamer insert. Place the broccoli in the insert and steam for 5 minutes over boiling water. Set aside after removing from the steamer.

In a small mixing bowl, combine the tamari, 1/4 cup plus 2 tbsps water, vinegar, syrup, ginger, and garlic powder.

1 tbsp sauce mixture in a large skillet Increase the heat to medium-high and add the bell peppers. Cook for 5 minutes. Cook for 5 minutes after adding the broccoli. Push the vegetables to the side and thicken the liquid with cornstarch. Stir for 1 minute over medium-high heat. Mix everything together, then add the seitan nuggets and cashews. Cook for about 3 minutes to heat through.

Serve with jasmine rice.

BROCCOLI TOFU QUICHE

SERVES 6 SLICES OF QUICHE

FOR THE CASHEW CHEESE

1⁄4 cup raw cashews, soaked for 1 hour

1⁄2 cup water

1 tbsp nutritional yeast

2 tbsp tapioca flour

1 tbsp red miso

1⁄2 tsp cider vinegar

1⁄4 tsp salt

1⁄4 tsp garlic powder

FOR THE QUICHE

1 tbsp extra virgin olive oil

1 cup baby spinach

1⁄2 cup diced red onion

1 cup diced red bell pepper (about one small pepper)

227g (8oz) cremini mushrooms, sliced

1 1⁄2 cups broccoli, inner stalks cut into cubes and florets cut into bites

3 cloves garlic, chopped fine

1 cup canned black beans, drained and rinsed

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

1⁄4 cup dairy-free milk

1⁄4 tsp turmeric

2 tsp oregano

1 tsp salt

1⁄4 tsp ground black pepper

1 package vegan piecrust with 2 crusts

NUTRITIONAL VALUES

Calories: 1151kcal
Fat: 19.5g (5.3g S.Fat)
Carbs: 54.5g
Protein: 22.8g
Sugar: 21.6g
Sodium: 1616mg

METHOD

CASHEW CHEESE:
In a blender, combine all the cheese ingredients. Blend until completely smooth.

Pour into a small saucepan and heat over medium-high heat, stirring frequently. Within 5 minutes, it will thicken and become a little stretchy. If it appears to be too thick to combine with the quiche ingredients, add a drop of water at a time. Place aside.

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

In a large skillet over medium heat, heat the oil. Cook the baby spinach until it is wilted. Set aside after removing from the pan. Sauté the onion, bell pepper, mushrooms, and broccoli in a skillet for 10 to 15 minutes, or until the onion is translucent. Cook for 2 minutes more after adding the garlic. Stir in the black beans and heat until heated through. Pour everything into a large mixing bowl.

In a blender, combine the tofu, milk, cashew cheese, turmeric, oregano, salt, and pepper. Blend until the mixture is as smooth as possible. Mix in the blended mixture with the sautéed vegetables.

Fill one piecrust with the mixture. Cover with the second piecrust, crimping the edges. If using a spring form pan, roll the bottom crust and place the top crust on top of the ingredients. Bake the quiche for 30 minutes at.

BROCCOLI SPINACH STUFFED BAGUETTE

SERVES 2 BAGUETTE HALFS

FOR THE VEGETABLES

2 cups broccoli florets

1 tbsp extra virgin olive oil

2 cloves garlic, finely diced

142g (5oz) baby spinach, chopped, with the long stems cut away and discarded

FOR THE CASHEW CHEESE

1⁄2 cup raw cashews, soaked 1 hour and drained

1 cup water

1 1⁄2 tbsp nutritional yeast

4 tbsp tapioca starch

1⁄2 tsp salt

1⁄2 tsp garlic powder

FOR THE ASSEMBLY

1 baguette

28g (1oz) grape tomatoes, sliced thin

2 tbsp raw shelled hempseed

NUTRITIONAL VALUES

Calories: 626kcal
Fat: 29.6g (5g S.Fat)
Carbs: 70.4g
Protein: 29.7g
Sugar: 5.6g
Sodium: 902mg

METHOD

VEGETABLES
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. Use a skillet with a lid. Cook for 1 minute after adding the garlic. Toss in the spinach and cook for 1 minute. Allow to sit for 2 minutes, covered.

In a large mixing bowl, combine the broccoli and spinach.

CASHEW CHEESE
In a blender, combine all the cashew cheese ingredients and blend until completely smooth.

Fill a small saucepan halfway with water and bring to a boil over medium-high heat. Continue to cook and stir until the sauce thickens and becomes a gooey, cheesy sauce. This takes about 5 to 10 minutes.

Combine with the broccoli mixture in a mixing bowl. Stir everything together thoroughly.

ASSEMBLY
Remove the baguette's top and scoop out some of the bread from the center with a spoon. Make sure to leave a bread edge in the shell to help hold the filling in place.

Fill the center of the baguette with the broccoli-cheese mixture. Sprinkle with hempseed and top with sliced grape tomatoes. Divide in half. You could also slice it and serve it as an appetizer.

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.

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.