CHICKPEA SEITAN FRIED RICE

SERVES 2 PORTIONS

1 cup jasmine rice

1 cup Pressure Cooker Tender Patties

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

3 tbsp tamari

3 tbsp maple syrup

1⁄4 tsp ground ginger

2 tbsp coconut oil

2 carrots, peeled and diced small

1 clove garlic, minced

Green onions, sliced, for garnish

NUTRITIONAL VALUES

Calories: 1406kcal
Fat: 29.3g (14.4g S.Fat)
Carbs: 229.3g
Protein: 61.7g
Sugar: 44.1g
Sodium: 1632mg

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 has been absorbed and the rice is tender. Place aside.

In a food processor, pulse the seitan a few times to make small pieces. Place in a small bowl.

Add the chickpeas to the food processor and pulse three or four times to make small pieces.

Set aside the tamari, maple syrup, and ginger in a small bowl.

Heat the oil in a large skillet over medium-high heat. Fry the carrots for 5 to 10 minutes, flipping with a spatula. Reduce the heat as needed to keep the carrots from burning. Cook for 1 minute after adding the garlic. Continue to sauté the rice, prepared chickpeas, and seitan until the seitan begins to brown. Continue stirring and flipping with a spatula to incorporate all of the sauce and to slightly cook it.

Garnish with the sliced green onions and serve.

VEGETABLE JUMBLE WITH THAI SEITAN

SERVES 6 PORTIONS

2 carrots, sliced thinly

1 small head cauliflower, cut into florets

1 small head broccoli, cut into florets

1 tbsp extra virgin olive oil

1 small white onion, diced

1 red bell pepper, julienned

227g (8oz) mushrooms, sliced

1 cup Pressure Cooker Thai Nuggets

1⁄4 tsp thyme

1⁄4 tsp basil

1⁄2 tsp salt

1⁄4 tsp ground black pepper

NUTRITIONAL VALUES

Calories: 77kcal
Fat: 4.2g (2.2g S.Fat)
Carbs: 0.7g
Protein: 8.9g
Sugar: 0.1g
Sodium: 278mg

METHOD

In a large mixing bowl, combine the dried mushrooms and 1 cup (235 mL) of the boiling vegetable broth. Allow for a 15-minute resting period. Squeeze the broth from the mushrooms gently, being careful not to waste any of it.

Add enough extra broth to the remaining soaking broth to make a total of 1 1/2 cups (355 ml). With an immersion blender, blend the butter beans into the broth until smooth. (You can either add the parsley before blending or stir it in at the end.) Blending it now will result in a greener gravy.)

Heat the oil in a large skillet over medium-high heat. Stir in the shallot and garlic. Cook for 2 minutes on medium heat, or until the shallot is fragrant and translucent.

Stir in the flour after it has been sprinkled over the shallot. Stir in the nutritional yeast and cook for 2 minutes, or until the flour and yeast smell toasty. Using a whisk, slowly incorporate the warm broth into the flour mixture, whisking constantly to ensure a smooth gravy. Cook until slightly thickened, about 4 minutes, and then add the parsley (if using) or sage. Continue to stir with a wooden spoon until the gravy has thickened to your liking, about 2 to 4 minutes. Season with salt and pepper to taste. Remove from the heat and top with mashed potatoes, cooked grains, or steamed vegetables.

Refrigerate cooled leftovers in an airtight container for up to 4 days, then slowly reheat in a small saucepan before using.

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.

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.

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.

CHOCOLATE BANANA HEMP SMOOTHIE BOWL

SERVES 1 BOWL

FOR THE BOWL

1 frozen banana, 4 slices reserved for topping

1⁄2 cup almond milk or other dairy- free milk

1 tbsp almond butter

1 tbsp cocoa powder

1 tbsp maple syrup

1 cup spinach

TOPPINGS

4 banana slices (from above)

1 strawberry, sliced

2 tbsp dairy-free chocolate chips

2 tbsp raw shelled hempseed

NUTRITIONAL VALUES

Calories: 984kcal
Fat: 62.9g (35.7g S.Fat)
Carbs: 99g
Protein: 17.4g
Sugar: 53.9g
Sodium: 267mg

METHOD

Blend the smoothie bowl ingredients in a blender until smooth.

Pour into a bowl and top with the desired toppings.

WELL-DRESSED TOFU BOWLS

SERVES 4 PORTIONS

FOR THE DRESSING

1⁄4 cup (64 g) (2.3oz) natural creamy peanut butter

1 1⁄2 tbsp (23 ml) seasoned rice vinegar

1 1⁄2 tbsp (23 ml) fresh lemon juice

3 tbsp (45 ml) water or vegetable broth, more if needed

1 tbsp (15 ml) tamari

1 tbsp (15 ml) toasted sesame oil

1 tbsp (18 g) (0.63oz) white miso

1 1⁄2 tsp agave nectar or brown rice syrup

1 clove garlic, grated or pressed

FOR THE BOWLS

1 tbsp (15 ml) peanut oil or coconut oil

1 pound (454 g) (16oz) super firm tofu, cut into 1⁄4-inch (6 mm) cubes

10 ounces (283 g) shaved Brussels sprouts or 12 ounces (340 g) broccoli florets

1⁄2 cup (120 ml) vegetable broth, as needed

2 cups cooked Sushi Rice Sriracha, to taste

Chopped scallion

Chopped fresh cilantro

NUTRITIONAL VALUES

Calories: 726kcal
Fat: 23.4g (4.2g S.Fat)
Carbs: 97g
Protein: 28.6g
Sugar: 12.9g
Sodium: 631mg

METHOD

To make the dressing:
In a small blender or, if using an immersion blender, in a medium glass measuring cup, combine all of the ingredients. Blend until completely smooth. If you have any leftovers, you can keep them in the refrigerator in a squeeze bottle for up to a week. If the dressing becomes too thick, thin it out with water or broth as needed. Before using, give it a good stir.

To make the bowls:
In a large skillet, heat the oil. Heat on medium-high for about 8 minutes, or until the tofu cubes are golden brown on all sides, stirring occasionally to keep the cubes from sticking to the skillet.

Place the tofu in a medium mixing bowl. Sauté the Brussels sprouts for a few minutes on medium-high heat, until lightly browned. 1/4 cup (60 mL) broth, stir to combine Cook for 4 to 10 minutes (depending on whether you're using shaved Brussels sprouts or broccoli florets) until the vegetables are tender and the broth has evaporated. Check on a regular basis to ensure that the vegetables are not sticking to the skillet. If the vegetables aren't tender enough, add the remaining 1/4 cup (60 mL) broth and cook until they are. Take the pan off the heat.

To assemble the bowls:
1/4 of the Sushi Rice should be placed at the bottom of a serving bowl. Place 1/4 Brussels sprouts and 1/4 tofu cubes on top. Drizzle a little dressing on top. If desired, garnish with sriracha and chopped scallion and cilantro. Serve right away.