TEMPEH STUFFED CREMINI MUSHROOMS

SERVES 6 PORTIONS

18 cremini mushrooms

2 tbsp diced red onion, small dice 85g (3oz) tempeh, diced very small, or pulsed small

Pinch of onion powder

Pinch of cayenne pepper

1⁄4 cup rice, cooked

1 tbsp tamari

NUTRITIONAL VALUES

Calories: 117kcal
Fat: 1.8g (0.4g S.Fat)
Carbs: 16.9g
Protein: 9g
Sugar: 3.9g
Sodium: 182mg

METHOD

Remove the stems from the mushrooms and set aside the caps. Set aside the finely chopped stems.

In a medium skillet, heat 3 tbsp water. Combine the chopped mushroom stems and onion in a mixing bowl. Cook for 10 to 15 minutes, or until the onion is translucent. Cook for another 5 minutes after adding the tempeh. Combine the onion powder, cayenne pepper, rice, and tamari in a mixing bowl. Cook, stirring occasionally, for 2 minutes.

Preheat the oven to 350°F (180°C, or gas mark 5).

Place stuffed mushroom caps on a baking sheet. 20 minutes in the oven

BAKED SEITAN SWIRLS

SERVES 6 PORTIONS

1⁄2 cup all-purpose flour

1⁄2 cup whole wheat flour

1 tbsp coconut sugar

1 tsp baking powder

1⁄2 tsp baking soda

1⁄4 tsp salt

5 tbsp coconut oil, melted

6 tbsp dairy-free milk

227g (8oz) seitan (Slow Cooker Log for Thin Slices and Crumbles)

Mustards, for serving

NUTRITIONAL VALUES

Calories: 202kcal
Fat: 15.4g (12.4g S.Fat)
Carbs: 15.8g
Protein: 2.4g
Sugar: 10.4g
Sodium: 48mg

METHOD

Preheat the oven to 350°F (180°C, or gas mark 5).

In a medium mixing bowl, combine the flours, sugar, baking powder, baking soda, and salt. Combine thoroughly.

Combine the oil and milk in a small bowl. To make a stiff dough, stir the wet ingredients into the dry ingredients.

Roll out the dough into an 8-inch square. Cut the fabric lengthwise down the center to create two 4 by 8-inch rectangles.

Place the seitan in a food processor and pulse until it is crumbled. Divide the seitan in half and spread it across each dough rectangle, leaving 1 inch on each long side. Begin rolling up the seitan lengthwise and end at the edge with no seitan. Roll the dough firmly but not tightly. Leave the seam side alone. Each roll should be cut into 34-inch rounds. You will have twelve rounds for each roll. Bake for 15 minutes, spacing them about 112 inches apart on a baking sheet.

Serve with a variety of mustards.

ARTICHOKE QUINOA DIP

SERVES 4 PORTIONS

1⁄2 cup quinoa

1 tbsp extra virgin olive oil

1⁄2 cup diced onion

113g (4oz) baby spinach, with stems chopped off

1⁄4 cup raw shelled hempseed

1⁄2 tsp onion powder

1⁄2 tsp garlic powder

1 tsp salt

1⁄4 tsp ground black pepper

227g (8oz) artichoke hearts in water, drained

1 tbsp lemon juice

NUTRITIONAL VALUES

Calories: 198kcal
Fat: 8.9g (1.2g S.Fat)
Carbs: 21.7g
Protein: 7.1g
Sugar: 0.9g
Sodium: 836mg

METHOD

Rinse the quinoa thoroughly in a sieve. In a small saucepan, combine the quinoa and 1 cup of water. Bring to a boil, then cover and reduce to a low heat. Cook for 10 to 15 minutes, or until all the liquid has been absorbed. Remove from the heat and set aside for 5 minutes with the cover on. Remove the lid and fluff it up.

In a large skillet over medium-high heat, heat the oil. Sauté the onion for 10 minutes over medium heat. Cook, stirring constantly, until the spinach is wilted, about a minute. Stir in the hempseed and spices quickly. Take the pan off the heat.

Remove the artichoke hearts' tops. Remove the toughest of the outer leaves.

In a food processor, combine all the ingredients. Process until well combined and very finely chopped.

Serve with pita chips made from scratch (see note).

RECIPE NOTES

Making your own pita chips is a simple process: Purchase a package of pita pockets or flatbread. Cut pita pockets into triangles after brushing them with oil. Arrange on a baking sheet. Bake for 5 to 7 minutes at 400°F (200°C, or gas mark 6). Keep a close eye on them to ensure they don't burn.

TOASTED PROTEIN MUSHROOM ROLLS

SERVES 6 PORTIONS

1⁄4 cup raw cashews, soaked for 1 hour

1 tbsp plus

2 tsp dairy-free milk

1 tsp lemon juice

1⁄4 tsp salt

Pinch of ground black pepper

113g (4oz) button mushrooms

1⁄4 cup dairy-free butter, divided

2 tbsp raw shelled hempseed

9 slices whole-grain bread

NUTRITIONAL VALUES

Calories: 118kcal
Fat: 6.9g (5.9g S.Fat)
Carbs: 13.8g
Protein: 0.9g
Sugar: 2.9g
Sodium: 136mg

METHOD

In a food processor, combine cashews, milk, lemon juice, salt, and pepper. Blend until smooth.

Clean and finely chop the mushrooms.

In a small skillet, melt 1 tablespoon butter over medium- high heat. Cook for 5 minutes after adding the chopped mushrooms. Remove from the heat and stir in the cashew mixture and hempseed. Stir everything together thoroughly.

Preheat the oven to 425°F (220°C, or gas mark 7).

Remove the crusts from the bread and leave it in a square shape. Using a rolling pin, thinly roll each square. These squares will be rolled up by you. Roll up each square with 1 tbsp mushroom mixture.

Melt the rest of the butter.

Roll the rolls in melted butter after cutting them in half. Bake for 8 minutes, or until the rolls are browned, on cookie sheets.

BLACK BEAN TEMPEH NACHOS WITH CASHEW CHEESE

SERVES 4 PORTIONS

FOR THE CASHEW CHEESE

3⁄4 cup raw cashews, soaked from 1 hour to overnight and drained

1 tbsp nutritional yeast

1 tbsp tapioca starch or tapioca flour (they are the same thing)

1⁄2 tsp garlic powder

1⁄2 tsp onion powder

1 tbsp lemon juice

1⁄2 cup water

FOR THE TEMPEH NACHOS

283g – 510g (10oz – 18oz) tortilla chips

1 15-ounce can black beans, drained and rinsed

1⁄2 cup diced red onion

1 Roma tomato, diced small

8 ounces tempeh, diced very small

1 hot chili pepper, sliced thin crosswise

2 tbsp raw shelled hempseed

1 avocado

Juice from one lime

NUTRITIONAL VALUES

Calories: 944kcal
Fat: 33.7g (6.7g S.Fat)
Carbs: 124g
Protein: 45.9g
Sugar: 6.7g
Sodium: 57mg

METHOD

CASHEW CHEESE:
In a blender, combine all the cheese ingredients and blend until smooth. Put the blended mixture in a small saucepan. Cook, stirring constantly, until the sauce thickens slightly. It will take between 5 and 10 minutes. Remove from the heat and set aside to cool slightly.

TO ASSEMBLE THE NACHOS:
Arrange all the chips on a platter. Black beans should be sprinkled on top of the chips. Make a cashew cheese smear on top. Sprinkle the top with the red onion, tomato, tempeh, chili pepper, and hempseed.

Dredge the avocado in lime juice after dicing it. Diced avocado should be sprinkled on top of the nachos.

TRIPLE POWER PATTIES

SERVES 6 PORTIONS

FOR THE PATTIES

2 medium sweet potatoes, peeled and chopped into 2-inch cubes (equal to 2 cups mashed sweet potato)

1 cup quinoa

2 tbsp extra virgin olive oil, divided

1⁄4 cup diced onion

2 tbsp raw shelled hempseed

1⁄4 tsp paprika

1⁄4 tsp ground cumin

1⁄4 cup panko

1 397g (14oz) can black beans, drained and rinsed

FOR THE SPICY MAYO DIP

1⁄2 cup vegan mayonnaise

1⁄4 cup sweet chili sauce

1 tsp tamari

1⁄2 tsp Tabasco

NUTRITIONAL VALUES

Calories: 1008kcal
Fat: 80.1g (55g S.Fat)
Carbs: 69.3g
Protein: 19.1g
Sugar: 27.9g
Sodium: 65mg

METHOD

PATTIES:
Cover the sweet potato cubes with water in a medium saucepan. Cover and bring to a boil, then reduce to a medium high heat. Cook for about 15 minutes with the lid slightly cracked, or until the sweet potatoes can be pierced with a fork. Drain and mash the potatoes. Place aside.

In a separate saucepan, cook the quinoa: place the quinoa in a sieve and thoroughly rinse it. Combine quinoa and 2/3 cup water in a small saucepan. Bring to a boil, then cover and reduce to a low heat. Cook for 10 to 15 minutes, or until all the water has been absorbed. Remove from the heat and set aside for 5 minutes with the cover on. Remove the lid and fluff it up.

Meanwhile, heat 1 tbsp oil in a skillet over medium high heat. Sauté the onion for 10 to 15 minutes, or until translucent.

In a large mixing bowl, combine the mashed potatoes, quinoa, sautéed onion, hempseed, paprika, cumin, and panko. Add the black beans and mix well. Make twelve balls and then flatten into 14-inch-thick patties.

Heat the remaining oil in a skillet over medium high heat. Brown the patties for 3 to 5 minutes on each side, or until lightly browned.

SPICY MAYO DIP:
Combine all the dip ingredients in a large mixing bowl.

Serve with Triple Power Patties in a bowl.

CRISPY BAKED PUFFED TOFU WITH TERIYAKI SAUCE

SERVES 6 PORTIONS

FOR THE PUFFED TOFU

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

1⁄2 cup vegetable broth

2 tbsp hot sauce (such as Frank’s)

1⁄4 cup cornstarch

FOR THE DIPPING SAUCE

2 tbsp tamari

2 tsp cornstarch

2 tbsp maple syrup

1⁄4 tsp garlic powder

1⁄4 tsp ground ginger

NUTRITIONAL VALUES

Calories: 76kcal
Fat: 2.1g (0.2g S.Fat)
Carbs: 10.6g
Protein: 4.4g
Sugar: 4.4g
Sodium: 529mg

METHOD

PUFFED TOFU:
Turn the tofu on its side and cut two rectangles through the center. Stack them by flipping them over onto their flat sides. Cut through the center, then cut those two halves twice each without separating them. Make two equal-sized lengthwise cuts. There are now a total of twenty-four cubes. Place the cubes in a small flat casserole dish or other container that can hold all of the cubes on one level.

Combine the vegetable broth and hot sauce in a mixing bowl. Pour the sauce over the tofu. Allow for an hour of marinating.

Preheat the oven to 350°F (180°C, or gas mark 5).

In a medium mixing bowl, combine 14 cup cornstarch. Place the tofu on the cornstarch after removing it from the marinade. Toss the tofu and place it on a baking sheet. 30–40 minutes in the oven Every 10 minutes, toss with a spatula until golden and puffy.

DIPPING SAUCE:
Heat 12 cup water, tamari, and cornstarch in a small saucepan over medium high heat. Stir until the cornstarch is completely dissolved. Bring the remaining ingredients to a boil. Reduce the heat to medium and continue to cook, stirring constantly, until the desired thickness is reached. To serve, arrange the tofu on a platter with toothpicks and dip it into the sauce.

ENGLISH MUFFIN PROTEIN TRIANGLES

SERVES 6 PORTIONS

3 English muffins

2⁄3 cup raw almonds, soaked in water from one hour to overnight

1 1⁄2 tbsp lemon juice

1 1⁄2 tbsp nutritional yeast

1 tsp curry powder

1⁄2 tsp mustard powder

1⁄2 tsp salt

Pinch of ground black pepper

1⁄3 cup extra virgin olive oil, more if desired

1⁄3 cup seitan, crumbled (Slow Cooker Log for Thin Slices and Crumbles)

1⁄4 cup black olives, sliced

Freshly cut parsley, for garnish (optional)

NUTRITIONAL VALUES

Calories: 156kcal
Fat: 9.4g (3.7g S.Fat)
Carbs: 14.7g
Protein: 4.4g
Sugar: 6.6g
Sodium: 166mg

METHOD

Toast the English muffins by breaking them apart in the center. Put them on a baking sheet and set them aside.

In a food processor, combine the almonds. Combine the lemon juice, nutritional yeast, curry powder, mustard powder, salt, and pepper in a mixing bowl. Blend until the mixture is as smooth as possible. There will still be a few small pieces. Slowly pour in the olive oil through the lid's opening. If you prefer it thinner, add a little more oil. Pour the mixture into a small mixing bowl and stir in the crumbled seitan.

Divide the mixture among the six muffin halves and spread evenly. It will be quite thick. Broil the baking sheet for about 2 minutes, or until lightly golden.

Cut each muffin into quarters and top with black olive slices. The simplest way to do this is to use a cleaver and push straight down as if cutting pizza. Stack on a plate and top with freshly chopped parsley, if using.

CHICKPEA BALL POPPERS

SERVES 5 PORTIONS

FOR THE CHICKPEA BALLS

1 794g (28oz) can chickpeas, drained (save the liquid to use as aquafaba) and rinsed

1 tsp tamari

2 tsp onion powder

1 tsp salt

1⁄2 tsp ground black pepper

4 tbsp aquafaba

1 cup fresh breadcrumbs

FOR THE SPICY MAYO DIP

1⁄2 cup vegan mayonnaise

1⁄4 cup sweet chili sauce

1 tsp tamari

1⁄2 tsp Tabasco

NUTRITIONAL VALUES

Calories: 635kcal
Fat: 13.7g (1.1g S.Fat)
Carbs: 101.6g
Protein: 28.7g
Sugar: 19.6g
Sodium: 867mg

METHOD

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

In a food processor, combine all of the chickpea ball ingredients. Pulse until the chickpeas are broken down and the mixture is well combined. Form the mixture into 24 bean balls and place them on a baking sheet. 25 minutes in the oven

SPICY MAYO DIP:
Combine all the dip ingredients thoroughly.

Serve with toothpicks alongside the chickpea ball poppers in a bowl.

CUCUMBER SEITAN ROLLUPS

SERVES 6 PORTIONS

1 red bell pepper

1 orange bell pepper

1 yellow bell pepper

2 6-inch cucumbers

1⁄4 cup hummus

1⁄4 tsp salt

1⁄4 tsp ground black pepper

1⁄3 cup seitan, crumbled (Slow Cooker Log for Thin Slices and Crumbles)

NUTRITIONAL VALUES

Calories: 46kcal
Fat: 1.2g (0.2g S.Fat)
Carbs: 6.8g
Protein: 2.9g
Sugar: 2.7g
Sodium: 164mg

METHOD

Cut the bell peppers into eighteen thin toothpick-size strips of each colour, then chop the remaining peppers into a fine dice (should be at least 3 tbsp of each colour; you may have some leftover). Place aside.

Slice the cucumbers into long strips with a vegetable peeler. Maintain the same direction so that there is some green on each long edge of the strips. Remove the center seed section and slice on all four sides. Each of the four sides of the cucumber will yield two or three slices.

Arrange the slices. Spread about 2 tsp hummus down the center of each strip; spread out evenly, keeping a little bit away from the long edge. Season each hummus- covered cucumber with a pinch of salt and pepper. Now, on each slice, sprinkle about 1 1/2 tsp of the seitan and chopped bell pepper mixture.

Each cucumber should be rolled up and secured with a toothpick. Place them on their sides and insert three different-coloured bell pepper strips at varying heights into the center. To achieve this look, you will need to cut some of them shorter.

LENTIL BALLS IN SWEET AND SPICY RED SAUCE

SERVES 6 PORTIONS

FOR THE LENTIL BALLS

3⁄4 cup green lentils

1 1⁄2 cups vegetable broth

2 tsp extra virgin olive oil

1⁄3 cup diced onion

1⁄3 cup quick-cooking oats

2⁄3 cup grated carrots

2 cloves garlic, finely chopped

2 tbsp tomato paste

1 tbsp aquafaba

3⁄4 tsp Italian seasoning

3⁄4 tsp salt

Pinch of ground black pepper

FOR THE SWEET AND SPICY SAUCE

1⁄4 cup diced onion

1 425g (15oz) can fire-roasted tomatoes

1⁄2 cup ketchup

3 tbsp Tabasco

1⁄2 cup crushed pineapple

2 tbsp cider vinegar

2 tbsp maple syrup

1⁄2 tsp salt

1⁄2 tsp ground black pepper

NUTRITIONAL VALUES

Calories: 524kcal
Fat: 32.7g (3.5g S.Fat)
Carbs: 41.4g
Protein: 17.6g
Sugar: 15.6g
Sodium: 326mg

METHOD

LENTIL BALLS:
Lentils should be rinsed and drained. In a medium-large saucepan, combine lentils. Cover with the vegetable broth. Bring the pan to a boil over high heat. When the water begins to boil, reduce the heat to medium high and cook for 20 minutes, or until the lentils are tender. The water should be absorbed completely. This process can also be carried out in a rice cooker.

Preheat the oven to 425°F (220°C, or gas mark 7).

In a small skillet over medium-high heat, heat the oil. Cook until the onion is translucent, about 10 to 15 minutes.

In a large mixing bowl, combine the cooked lentils, sautéed onions, oats, carrots, garlic, tomato paste, aquafaba, Italian seasoning, salt, and pepper. Mix thoroughly. Roll the lentil mixture into 18 balls and place them on a baking sheet. Bake for 10 minutes, then flip and bake for an additional 10 minutes.

SWEET AND SPICY SAUCE:
In a food processor, combine all of the sauce ingredients. Blend until nearly smooth. There should still be small pineapple chunks.

Fill a large saucepan halfway with water. Bring to a boil, then reduce to a medium heat.

Add the lentil balls to the pan and gently fold them into the sauce. After about 5 minutes, remove from the heat and serve with toothpicks.

SPICY CHICKPEA SEITAN TOFU ROLLUPS

SERVES 6 PORTIONS

57g (2oz) extra-firm tofu, drained

1 cup canned chickpeas, drained and rinsed

2 tbsp dairy-free chipotle mayonnaise

1 tbsp hot sauce

2 tsp hempseed, toasted in shell

2 tsp tahini

1⁄2 tsp cider vinegar

1⁄2 tsp garlic powder

1 green onion, chopped

1⁄4 tsp salt

Pinch of ground black pepper

1⁄2 cup Steamed Seitan Smoky Nuggets

2 large spinach tortillas

Fresh parsley, for garnish (optional)

NUTRITIONAL VALUES

Calories: 200kcal
Fat: 13.4g (8.9g S.Fat)
Carbs: 16.6g
Protein: 3.7g
Sugar: 11.6g
Sodium: 124mg

METHOD

In a food processor, combine the tofu, chickpeas, mayonnaise, hot sauce, hempseed, tahini, vinegar, garlic powder, onion, salt, and pepper. Combine all ingredients in a food processor until well combined and spreadable with a knife.

Cut the seitan nuggets into small pieces. (You could also pulse a couple of times in a food processor.) In a small skillet over medium-high heat, cook seitan for about 4 minutes, stirring frequently to prevent it from burning. Place aside.

Divide the tofu filling into two portions and evenly distribute it on each tortilla. To aid in rolling, leave about an inch from the edge on one side without filling. Each tortilla should be topped with seitan. Begin rolling each tortilla from the opposite side of the edge that was not covered. Roll tightly but not too tightly to avoid squeezing out the filling.

Pin toothpicks about 1 1/2 to 2 inches apart along the edge of the tortilla. Using a sharp knife, cut between each toothpick. This helps to keep the rolls together until you're ready to serve them. They do a good job of sticking together. If desired, garnish with fresh parsley.

THAI SWEET CHILI TOFU STACKS

SERVES 6 PORTIONS

1 tbsp cornstarch

1⁄2 cup rice vinegar

1⁄2 cup coconut sugar

1 chili pepper, such as jalapeño or cayenne, chopped fine

2 cloves garlic, chopped fine

2 tsp tamari

1⁄2 tsp chopped parsley

1⁄4 tsp cayenne pepper

227g (8oz) extra-firm tofu, drained, and cut into 1-inch cubes

1 227g (8oz) can sliced pineapple

NUTRITIONAL VALUES

Calories: 83kcal
Fat: 2.3g (0.2g S.Fat)
Carbs: 9.1g
Protein: 4.3g
Sugar: 4g
Sodium: 119mg

METHOD

Set aside the sauce after combining the cornstarch and 1 tbsp of water until smooth.

In a food processor, combine the rice vinegar, 23 cup water, sugar, chili pepper, garlic, tamari, parsley, and cayenne pepper. Blend until well combined and the chili pepper is well broken up.

Pour the mixture into a small saucepan and bring to a boil, stirring constantly until the sugar is dissolved. Cook for 5 minutes on low heat. Stir in the cornstarch mixture for about 5 minutes, or until the mixture is slightly thickened. Remove from heat and set aside to cool.

To the cooled sweet chili sauce, add the tofu cubes. Allow to marinate for 30 minutes.

Drain the pineapple rings and cut them into 1- to 11-inch wedges.

On a plate, place a slice of pineapple and a cube of marinated tofu in the center. Place another pineapple slice on top of the tofu and secure with a toothpick.

CHICKPEA SALAD CROSTINI

SERVES 4 PORTIONS

1 baguette, cut into 12 slices

2 tbsp extra virgin olive oil

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

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

1 227g (8oz) can corn, drained, and rinsed

1 4-ounce can black olives, drained and sliced

1 tbsp fresh lime juice

2 tsp flaxseed meal

1 tsp ground cumin

1⁄4 tsp chili powder

1⁄4 tsp onion powder

1⁄4 tsp salt

Fresh thyme, for garnish

NUTRITIONAL VALUES

Calories: 586kcal
Fat: 10.2g (2g S.Fat)
Carbs: 112.2g
Protein: 9.2g
Sugar: 81.1g
Sodium: 167mg

METHOD

CROSTINI TOASTS:
Place the bread slices on a baking sheet and set aside. Brush each slice of bread lightly with oil. (The new silicone brushes are excellent for this, and they are very easy to clean.) Preheat the broiler for the baking sheet. Nothing else should be done. Just stand there and keep an eye on the bread to make sure it doesn't burn. It only takes a few minutes. Remove the sheet from the oven when the toasts are lightly browned. You can make these ahead of time and store them in the fridge for later use.

TO ASSEMBLE:
Combine all the remaining ingredients, except the thyme, in a large mixing bowl.

Just before serving, top each toast with the chickpea mixture. Garnish with fresh thyme, if desired.

PROTEIN POWER GRILLED VEGGIE AND FRUIT SKEWERS

SERVES 4 PORTIONS

227g (8oz) extra-firm tofu, drained, and cut into 1-inch cubes

2 tbsp tamari

1 tbsp rice vinegar

1 tbsp maple syrup

1⁄4 tsp chili powder

1 large sweet potato, peeled and chopped into bite-size chunks

113g (4oz) cremini mushrooms

1 pineapple, chopped into chunks

1 red bell pepper, chopped into large pieces

1 yellow bell pepper, chopped into large pieces

Extra virgin olive oil, for grilling

NUTRITIONAL VALUES

Calories: 181kcal
Fat: 7.1g (0.8g S.Fat)
Carbs: 23.2g
Protein: 8.7g
Sugar: 12.4g
Sodium: 528mg

METHOD

In a large mixing bowl, combine the tofu cubes. Combine the tamari, rice vinegar, maple syrup, and chili powder in a small bowl and pour over the tofu. Set aside for 30 minutes to marinate.

Cook the sweet potato chunks for 10 minutes, or until they are just tender.

Clean the mushrooms and remove the stem ends. If the mushrooms are large, cut them in half or thirds.

Tofu, sweet potato, pineapple, red and yellow bell peppers, and mushrooms should be skewered onto each skewer.

Brush the grill or grill pan with oil and heat it to medium- high. Grill skewered vegetables and fruit until grill marks appear. Flip and grill the other side.

TEMPEH CHICKPEA STUFFED MINI PEPPERS

SERVES 6 PORTIONS

12 ounces multi-coloured sweet mini peppers

2 15-ounce cans chickpeas, drained and rinsed

3⁄4 cup tempeh, chopped

1⁄2 cup dairy-free mayonnaise

1⁄4 cup cider vinegar

1 tsp ground mustard

3 scallions, thinly sliced

1 tsp salt

1⁄4 tsp cayenne pepper

NUTRITIONAL VALUES

Calories: 156kcal
Fat: 8.5g (5.4g S.Fat)
Carbs: 20.2g
Protein: 2.1g
Sugar: 17g
Sodium: 31mg

METHOD

Remove the peppers' stem ends. Cut the cucumber in half lengthwise. Remove any seeds that may be present. Place aside.

In a food processor, combine the remaining ingredients. Four or five pulses are sufficient. The chickpeas should be large and chunky. Remove the blade and stir to ensure that the mixture is thoroughly blended.

Fill each pepper half way with 2 tbsp of the chickpea mixture. To serve, place on a plate.

RAINBOW VEGGIE PROTEIN PINWHEELS

SERVES 6 PORTIONS

1⁄4 cup hummus

1⁄4 cup tempeh, crumbled in a food processor

2 large spinach tortillas

1⁄4 cup thinly sliced red bell pepper

1⁄4 cup thinly sliced yellow bell pepper

1 carrot, sliced thin

1⁄4 cup very thinly sliced purple cabbage

NUTRITIONAL VALUES

Calories: 133kcal
Fat: 4.8g (0.3g S.Fat)
Carbs: 17.9g
Protein: 2.4g
Sugar: 3.7g
Sodium: 41mg

METHOD

Combine the hummus and tempeh.

Lay out the tortillas. Spread a thin layer of hummus mixture over the entire surface of each tortilla, stopping 1 inch from the edges. Place a thin strip of each of the four vegetables on top of the hummus mixture.

Roll each tortilla tightly and cut into pinwheels crosswise. If necessary, toothpicks can be used, but the hummus helps them stick together at the edges.

TEMPEH CURRY

SERVES 4 PORTIONS

1 3⁄4 cups plus 2 tbsp (445 ml) vegetable broth, divided

3 tsp ground cumin, divided

8 ounces (227 g) tempeh, simmered, cut into 3⁄4-inch (2 cm) cubes

2 tsp ground coriander

2 tbsp plus 1 tsp (35 ml) neutral- flavoured oil, divided

1⁄2 medium red onion, minced

1 tbsp (6 g) (0.21oz) minced garlic

1 tsp grated fresh ginger root

1⁄2 tsp fine sea salt

1 tbsp (6 g) (0.21oz) curry powder (mild or hot)

1⁄2 tsp turmeric

1⁄2 tsp cayenne pepper, optional

1 1⁄2 cups (150 g) (5.3oz) cauliflower florets

1⁄2 cup (49 g) (1.7oz) 1-inch (2.5 cm) pieces green beans

1⁄4 cup (33 g) (1.2oz) sliced carrot rounds

1⁄4 cup (36 g) (1.3 oz) diced red bell pepper

3 tbsp (48 g) (1.7oz) tomato paste

Chopped tomato, for garnish

Minced fresh cilantro, for garnish

NUTRITIONAL VALUES

Calories: 49kcal
Fat: 2.5g (0.9g S.Fat)
Carbs: 6.3g
Protein: 1.1g
Sugar: 4.3g
Sodium: 34mg

METHOD

In an 8 x 11 inch (20 x 28 cm) baking dish, combine 2 tbsp (30 mL) broth, 2 tsp cumin, the coriander, and 1 tsp oil. Stir in the tempeh cubes to coat. Marinate for 1 hour or cover and place in the refrigerator for up to 12 hours.

In a large skillet over medium-high heat, heat the remaining 2 tbsp (30 ml) oil. Cook for 8 to 10 minutes, stirring occasionally, until the tempeh is browned. Remove the tempeh from the pan and set it aside.

Reduce the heat to medium and add the onion to the same skillet. Cook, stirring occasionally, for 3 to 5 minutes, or until softened. Cook and stir for 2 minutes, or until the garlic, ginger, and salt are fragrant. If using, add the curry powder, turmeric, remaining tsp cumin, and cayenne pepper to taste. Cook for 2 minutes, stirring constantly. Add the cauliflower, green beans, carrots, and bell pepper, as well as the remaining 134 cup (415 mL) broth and tomato paste.

Bring to a boil, then turn down to a low heat. Cook, stirring occasionally, for 25 to 30 minutes, or until the vegetables are tender. Return the tempeh to the skillet and toss to combine. Cook for 5 minutes on low heat. Season with salt and pepper to taste. Garnish with tomato and cilantro if desired.

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.

TEMPEH TORTILLA PIZZAS

SERVES 4 PORTIONS

2 (10-inch, or 25 cm) flour tortillas

Non-stick cooking spray

2 tsp onion powder

1 tsp garlic powder

1 tsp ground cumin

1 tsp chili powder

1 tsp dried oregano

8 ounces (227 g) (8oz) tempeh, simmered, finely minced

1 tbsp (15 ml) high heat neutral- flavoured oil, more if needed

2 tbsp (30 ml) vegetable broth, more as needed

1 tbsp (15 ml) tamari

1 chipotle in adobe, or to taste

3 cups (165 g) (5.8oz) shredded lettuce

1⁄2 cup (90 g) (3.2oz) chopped tomato

2 tbsp (12 g) (0.42oz) minced scallion

1 large or 2 small avocados, pitted and peeled

2 to 4 tbsp (33 to 66 g) (1.2 to 2.3pz) salsa, as desired

Salt and pepper

NUTRITIONAL VALUES

Calories: 958kcal
Fat: 90.6g (18g S.Fat)
Carbs: 28.4g
Protein: 4.3g
Sugar: 15.7g
Sodium: 1295mg

METHOD

Preheat the oven to 400°F (200°C, or gas mark 6). Coat the tortillas lightly with cooking spray. Bake for 2–3 minutes, or until golden (see Recipe Note). Spray the second side and bake for 2 to 3 minutes, or until the desired crispness is reached. A longer baking time will result in a cracker-like crust.

In a medium-sized mixing bowl, combine the onion powder, garlic powder, cumin, chili powder, and oregano. To coat, toss the minced tempeh in the seasonings. In a large skillet over medium-high heat, heat the oil. Cook for 3 to 5 minutes, stirring occasionally, until the tempeh is lightly browned. If necessary, add an additional tbsp (15 ml) of oil to keep it from sticking.

In a small blender, combine 2 tbsp (30 mL) broth, tamari, and chipotle. Blend until smooth. Cook for 3 to 5 minutes, stirring occasionally, over the tempeh. As needed, add additional splashes of broth to keep the mixture moist. The liquid should be absorbed by the tempeh. Season with salt and pepper to taste.

Toss together the lettuce, tomato, and scallions.

The avocado should be mashed. Season the avocado evenly on the tortillas with salt and pepper. Spread the tempeh mixture evenly on top. Layer the lettuce mixture on top. As desired, spoon the salsa onto the tortillas.

RECIPE NOTES

Tortillas come in a variety of thicknesses. Keep an eye on them while baking to ensure they are golden and crisp, but not burnt.