SPICY QUINOA CHILI
SPICY QUINOA CHILI
Calories: 736kcal
Fat: 15.9g (2.2g S.Fat)
Carbs: 122.2g
Protein: 34.2g
Sugar: 15.5g
Sodium: 199mg
In a large skillet, heat the oil and sauté the pepper, chile, onion, and garlic over medium heat. Sauté the tomato purée with the other ingredients for a few minutes. Cook for 5 minutes after adding the tomatoes.
In a strainer, drain the sweetcorn and beans, rinse with cold water, and fold into the sauce with the quinoa. Allow everything to simmer for another 5 minutes. To taste, season with lime juice, salt, pepper, chilli powder, oregano, cumin, and maple syrup. Allow to cool, chill, and reheat briefly before serving.
GRANDMA’S PEARL BARLEY STEW
GRANDMA’S PEARL BARLEY STEW
Calories: 563kcal
Fat: 19.5g (2.8g S.Fat)
Carbs: 82.8g
Protein: 19.2g
Sugar: 8.7g
Sodium: 445mg
In a pan, heat 1 tablespoon of the oil and sauté the carrots, celeriac, potatoes, and leek. Continue to sauté for a few minutes after adding the pearl barley. Pour in the vegetable stock and top with the lovage. Cook everything for 40 minutes on medium heat. Stir occasionally to ensure there is enough liquid, adding water if necessary.
Meanwhile, cut the tofu into rough cubes. In a pan, heat the remaining 1 tablespoon of oil and sauté the tofu over medium heat until golden brown on all sides.
Stir in the tofu after removing the lovage from the stew. Season with salt and pepper to taste. Allow to cool before chilling. Before serving, reheat briefly.
CARROT CREAM SOUP
CARROT CREAM SOUP
Calories: 134kcal
Fat: 4g (2.8g S.Fat)
Carbs: 23.3g
Protein: 2.6g
Sugar: 9.8g
Sodium: 351mg
Remove a few carrot slices from the pan and set aside if desired. Purée the remaining vegetables in the stock with a handheld blender. Then add the reserved carrot slices back to the pan. Season the soup with salt, pepper, coriander, and nutmeg to taste, then set aside to cool before chilling.
In a dry pan, toast the sesame seeds. If desired, stir the sesame seeds into the soup before transporting.
Separately pack the sour cream to take with you. To serve, heat the soup briefly, then top with sesame seeds (if you haven't already) and a spoonful of sour cream.
BROCCOLI CREAM SOUP
BROCCOLI CREAM SOUP
Calories: 188kcal
Fat: 7.8g (1.3g S.Fat)
Carbs: 27.6g
Protein: 4.4g
Sugar: 11.1g
Sodium: 424mg
In a dry pan, toast the slivered almonds. To serve, heat the soup briefly before scattering the almonds on top, or simply stir them into the soup before transporting.
SQUASH SOUP WITH CARAMELIZED GINGER
SQUASH SOUP WITH CARAMELIZED GINGER
Calories: 305kcal
Fat: 18.7g (8.6g S.Fat)
Carbs: 34.1g
Protein: 3.6g
Sugar: 13.4g
Sodium: 256mg
Using a handheld blender, purée the vegetable chunks in the soup. Stir in the coconut milk, salt, pepper, nutmeg, and cinnamon and continue to cook for 5–10 minutes on low heat.
Meanwhile, melt the sugar in a heavy-bottomed saucepan over medium heat without stirring. Peel the remaining ginger, cut it into julienne strips, and caramelise them in the sugar. Remove from the heat and set aside to cool.
Allow the soup to cool before chilling. Separately package the soup, ginger strips, sour cream, and parsley. To serve, briefly warm the soup, stir in a spoonful of sour cream, and top with parsley and ginger strips.
GAZPACHO
GAZPACHO
Calories: 817kcal
Fat: 75.2g (10.8g S.Fat)
Carbs: 41.1g
Protein: 7.4g
Sugar: 22.1g
Sodium: 913mg
Remove the core and seeds from the pepper by cutting it in half lengthwise. Peel the cucumber and cut it in half lengthwise, removing the core. Set aside about a quarter of the pepper and cucumber in very small cubes. Roughly chop the rest.
Squeeze out the bread cubes completely. Put the tomatoes, onion, garlic, ginger, roughly chopped vegetables, tomato juice, lime juice, oil, and vinegar in a food processor and puree until smooth. Season with paprika, salt, pepper, and sugar to taste. Add as much oil or water as needed to achieve the desired consistency of the soup. Allow for a 2-hour chilling period (or overnight). Separately package the soup and finely chopped vegetables, then scatter the vegetables and basil over the soup just before serving. Alternatively, simply combine everything before transporting.
NEAPOLITAN SMOOTHIE BOWL
NEAPOLITAN SMOOTHIE BOWL
Calories: 723kcal
Fat: 18.2g (4.8g S.Fat)
Carbs: 130.4g
Protein: 18.6g
Sugar: 74.4g
Sodium: 123mg
To make the vanilla layer: In a blender, combine all the ingredients and puree until smooth. Divide the mixture evenly between the two bowls and place them in the freezer for 30 minutes to set (or overnight if you are prepping the night before).
To make the strawberry layer: To make the strawberry layer, combine all the ingredients in a blender and blend until smooth. Divide the mixture evenly between the two bowls.
Finishing touches: Sprinkle sliced strawberries, bananas, cacao nibs, and hemp seeds on top of each smoothie bowl. Serve right away.
ZEBRA CREPE BOWL
ZEBRA CREPE BOWL
Calories: 230kcal
Fat: 10.2g (3.8g S.Fat)
Carbs: 32.4g
Protein: 5.3g
Sugar: 12g
Sodium: 185mg
For 20 minutes, place the bowl in the freezer. Grease the undersides of four small ovenproof bowls (you will use these to mould the cooked crepes). When the batter has finished setting, heat a griddle or large skillet over medium-low heat and spray with a thin layer of oil. Pour 2 tbsp. (28 mL) batter into the centre of the griddle, pick it up, and tilt the pan in circles to spread the batter out to about 7 inches (18 cm) in diameter.
Cook the crepe for 2 to 3 minutes on one side, then carefully flip it over and cook for another 2 minutes. Remove from the skillet and place it in the centre of the overturned bowl. Repeat with the remaining 3 crepes, then place the bowls on a baking sheet and bake for 10 to 12 minutes, or until the edges begin to brown. Place the baking sheet with the bowls on a cooling rack for 15 to 20 minutes to cool.
To make the filling: Toss all the berries together in a large mixing bowl.
To assemble: Remove the crepe bowls from the bowls, place them on serving plates or in larger bowls, and divide the berry mixture among them. Drizzle with Chocolate Sauce and Sweet Cashew Cream, then sprinkle with pecans and serve.
TEMPEH BACON HOLLANDAISE BOWL
TEMPEH BACON HOLLANDAISE BOWL
Calories: 250kcal
Fat: 13.7g (1.7g S.Fat)
Carbs: 19.5g
Protein: 18.2g
Sugar: 4g
Sodium: 154mg
To make the tofu eggs: Tofu should be cut in half lengthwise and then into 8 triangles. In a small mixing bowl, combine the nutritional yeast, Indian black salt, regular salt, and black pepper. This mixture should be applied to both sides of the tofu.
Warm the coconut oil in a large saucepan over medium heat. When the pan is hot, add the tofu triangles and brown them on both sides for 5 minutes. Reduce the heat to medium-low and place the tofu on one side of the pan.
To assemble: Cook for 5 to 6 minutes, stirring occasionally, on the other side of the hot pan with the asparagus pieces. Season the asparagus with salt and pepper and divide it among four bowls.
Fill each bowl with 2 pieces of tofu and 1/2 cup (10 g) arugula. Divide the Tempting Tempeh Bacon and tomatoes between the bowls and top with hollandaise sauce. Serve right away.
BISCUIT NACHO BOWL
BISCUIT NACHO BOWL
Calories: 760kcal
Fat: 47.8g (38.1g S.Fat)
Carbs: 67.1g
Protein: 11.2g
Sugar: 4.5g
Sodium: 1246mg
Sift together the all-purpose flour, pastry flour, baking powder, cumin, salt, chilli powder, and black pepper in a large mixing bowl. Cut the coconut oil into the flour with a pastry cutter until it is crumbly. Fold in the onion and soy-free nondairy milk until everything is combined. Avoid overmixing.
Flour your work surface and roll out the dough to 1 inch (2.5 cm) thickness. Cut the dough into 8 biscuits with a biscuit cutter and place them on a baking sheet. Coat them lightly with cooking spray and bake for 12 to 13 minutes, or until the tops are golden.
To make the cheese sauce: Combine the Cheesy Cheddar Sauce, pickled jalapeno juice, pickled jalapenos, smoked paprika, and cayenne in a small pot over medium-low heat. Bring to a simmer, stirring occasionally, and then reduce to a low heat to keep warm.
To assemble: Each biscuit should be cut in half. Fill each serving bowl with 4 biscuit halves, cover with nacho cheese sauce, and top with your choice of black olives, jalapenos, Silky Sour Cream, Simple Guacamole, Roasted Chipotle Salsa, and diced scallions. Serve immediately.
FRUIT STUFFED SWEET POTATO
FRUIT STUFFED SWEET POTATO
Calories: 573kcal
Fat: 15.9g (1.5g S.Fat)
Carbs: 107.1g
Protein: 10.7g
Sugar: 50.3g
Sodium: 127mg
Combine the pears, figs, cranberries, and walnuts in a large mixing bowl. Allow the potatoes to cool for 10 minutes before unwrapping them and cutting them in half lengthwise. Divide the fruit filling among the potato halves, mounding it on top. Place them on the baking sheet and return them to the oven for 15 minutes.
To make the maple-tahini sauce: In a small bowl, whisk together all the ingredients. Drizzle over the tops of the baked sweet potatoes and serve.
MINI-CINNI ROLLS WITH CASHEW CREAM CHEESE DRIZZLE
MINI-CINNI ROLLS WITH CASHEW CREAM CHEESE DRIZZLE
Calories: 517kcal
Fat: 26.4g (11.5g S.Fat)
Carbs: 64.1g
Protein: 8.7g
Sugar: 18.4g
Sodium: 446mg
Sift together the all-purpose flour, pastry flour, and salt in a large mixing bowl. When the yeast has bubbled up, stir in the olive oil and vanilla, then add the wet mixture to the dry mixture. Knead the dough for 3 to 5 minutes, or until it is smooth and pliable. If it's too sticky, add a little flour and knead it; if it's too dry, drizzle with oil. Form the dough into a ball, place it in an oiled bowl, cover with a towel, and set aside for 45 minutes to rise. When the dough has almost doubled in size, knead it for 1 minute before rolling it out into a 6 16 inch (15 40 cm)-thick 1/4-inch (6 mm) rectangle.
In a small bowl, combine the coconut oil, maple syrup, remaining 1 1/2 tbsp. (18 g) sugar, and cinnamon, and then spread it evenly over the dough. Roll the dough up carefully, beginning with the long side and rolling tightly, pinching the seam together and smoothing the edge out. You should end up with a roll that is approximately 18 inches (46 cm) long. To make 24 mini rolls, cut the roll into 3/4-inch (2-cm) thick slices. Grease a 5 9-inch (13 23- cm) baking dish, place the rolls cut side up in the dish, and let rise for 30 minutes, or until the baking dish is full. Preheat the oven to 180°C/350°F in the meantime. Bake the rolls for 15–17 minutes, or until the tops are golden brown. Place the baking dish on a cooling rack to cool.
To make the cashew cream cheese drizzle: In a blender, combine all the ingredients and puree until velvety smooth. If you want a sweeter drizzle, taste it and add more agave. Allow the drizzle to thicken in the refrigerator for about 10 minutes.
Serve the mini-cinnis in 4 bowls, topped with the cashew cream cheese drizzle.
SCRAMBLE BURRITO BOWL
SCRAMBLE BURRITO BOWL
Calories: 351kcal
Fat: 20.4g (2.9g S.Fat)
Carbs: 25g
Protein: 23.9g
Sugar: 7.1g
Sodium: 60mg
Warm the oil in a large cast-iron skillet over medium heat. When the skillet is hot, use your hands to break the tofu apart into large crumbles.
Brown the tofu for 2 to 3 minutes before turning it over to brown the other sides. On a couple of sides, you want a light brown crust.
Turn the heat down to medium-low and stir in the nutritional yeast, turmeric, and Indian black salt until the scramble is evenly coated. Season the scramble with salt and pepper and move it to one side of the skillet.
In the other half of the skillet, sauté the red onion and bell peppers until the onions are translucent. Season with salt and pepper after adding the black beans and spinach and cooking until the spinach has wilted.
To assemble: Divide the scrambled eggs and fajita vegetables between two bowls. Serve with the salsa, avocado, and cilantro on top.
LOADED POTATO BREAKFAST BOWL
LOADED POTATO BREAKFAST BOWL
Calories: 207kcal
Fat: 5.6g (3.6g S.Fat)
Carbs: 36.9g
Protein: 6.7g
Sugar: 6.3g
Sodium: 1045mg
Season with salt and pepper to taste. Fold in the arugula just before serving to prevent it from becoming too limp.
1 tbsp (15 mL) coconut milk in a medium saucepan
Bring to a simmer over medium heat. Next, add the onion and sauté for 2 minutes before stirring in the garlic. Cook until the onions are almost translucent, then add the mushrooms. Sauté until the mushrooms have darkened and shrunk in size. Sprinkle the corn starch over the onion-mushroom mixture and stir until evenly coated.
Place the contents of the saucepan, along with the remaining coconut milk, nutritional yeast, and liquid aminos, in a blender or food processor and pulse a few times for a smoother consistency.
Return the gravy to the saucepan and bring it to a boil. Reduce the heat to a low setting and allow the gravy to simmer. Stir or whisk every few minutes until the desired thickness is reached, then season with pepper.
Divide the potato hash between four bowls (don't forget to fold in the arugula first!) and top with cheese shreds and gravy, if using. Serve right away.
PEANUT BUTTER PRETZEL OATMEAL
PEANUT BUTTER PRETZEL OATMEAL
Calories: 544kcal
Fat: 28.8g (4.5g S.Fat)
Carbs: 68.6g
Protein: 18.6g
Sugar: 35.3g
Sodium: 360mg
Divide the oatmeal between two bowls and top with 1/4 cup (15 g) crushed peanut butter pretzels and a light drizzle of maple syrup, if using.
APPLE PIE SMOOTHIE BOWL
APPLE PIE SMOOTHIE BOWL
Calories: 1195kcal
Fat: 6.7g (0.6g S.Fat)
Carbs: 269.3g
Protein: 6.7g
Sugar: 81.1g
Sodium: 493mg
CHAI WAFFLE STICK DIPPERS
CHAI WAFFLE STICK DIPPERS
Calories: 415kcal
Fat: 11.7g (2.4g S.Fat)
Carbs: 70.1g
Protein: 10.6g
Sugar: 26.7g
Sodium: 352mg
Preheat a Belgian waffle maker as directed by the manufacturer. Fill with batter and bake for 10 minutes, or until the steam stops (and if you have a newer waffle maker, the light turns green). Repeat until all of the batter has been used up. If desired, keep the cooked waffles warm in a low oven while you prepare the remaining waffles.
When the waffles are done, use a serrated knife to cut them into strips and serve with the dip.
APPLE CRANBERRY GRANOLA
APPLE CRANBERRY GRANOLA
Calories: 287kcal
Fat: 8.5g (0.5g S.Fat)
Carbs: 47.3g
Protein: 8.2g
Sugar: 15.1g
Sodium: 100mg
In a small mixing bowl, combine the almond butter, maple syrup, and vanilla extract. Pour the wet mixture over the dry mixture and fold together until evenly coated. Bake the granola for 10 to 12 minutes, stirring halfway through. When the granola has turned a light golden colour, it is done baking.
Allow the granola to cool for 10 minutes on a rack before breaking into smaller pieces. You can eat it immediately or store it in a jar or bag with a folded paper towel or moisture-absorbing packet. It will last for two to three weeks.
FREEZER BLACK BEAN BURRITOS
FREEZER BLACK BEAN BURRITOS
Calories: 935kcal
Fat: 5.2g (0.9g S.Fat)
Carbs: 176.9g
Protein: 51.1g
Sugar: 6.7g
Sodium: 384mg
To reheat, remove the foil and microwave for 2 minutes on a microwave-safe plate, then flip over and heat for another 2 minutes if necessary. You can also reheat in the oven or toaster oven by leaving the foil on and baking at 350oF (180oC, or gas mark 4) for 15 to 20 minutes, or until thoroughly cooked. Serve with hot sauce, if desired.
BANANA NUT PROTEIN BITES
BANANA NUT PROTEIN BITES
Calories: 166kcal
Fat: 11.8g (1.9g S.Fat)
Carbs: 9.1g
Protein: 6.5g
Sugar: 4.7g
Sodium: 101mg
Make approximately twenty 1-tbsp. (10 g) dough balls and place them on a baking sheet to chill for 10 minutes. Place the remaining 1/2 cup (65 g) pepitas in a small bowl and chop them into smaller pieces.
After chilling, press each ball into the pepita pieces to crust the outside of each protein bite.
Serve immediately or keep in the fridge for up to 10 days for snacking.
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