Vegan Tofu Sheet Pan Fajitas

Serves 4

I love a sheet pan meal. The simplicity of everything cooked together. This is a great meal if you are new to eating plant-based or incorporating tofu into your meals. Tofu is a blank slate - you need to add flavour. This meal uses tofu in a very familiar way - fajitas! Let me be transparent here. We aren’t claiming that this is an authentic Mexican meal. We’re using the familiar, and delicious, flavour inspiration to create an approachable, simple, tasty, vegan meal using tofu. Enjoy!

 

Sheet Pan Fajitas Ingredients

2 bell peppers (cut in strips)

1-2 jalapeno peppers (cut in circles)

Half a red onion (sliced)

8-10 cremini mushrooms (sliced)

1 block tofu (cut in small 1-inch cubes)

1-2 tablespoons olive oil

1 tablespoon taco seasoning

Salt and pepper to taste

12 corn tortillas (for serving)

Top with your favourites! Fresh salsa, guacamole, cilantro, or hot sauce (or sour cream for a non-vegan option)

 

Sheet Pan Fajitas Directions

1. Preheat the oven to 400 degrees F and prepare a large baking sheet.

2. Add the vegetables and tofu to a large bowl and toss with olive oil, taco seasoning, salt, and pepper

3. Spread the vegetables out on the prepared baking sheet and bake for around 25 minutes (until tender and browned), stirring halfway.

4. Assemble the fajita filling into the tortillas and enjoy with toppings of your choice!

Mediterranean Power Bowl

I love a power bowl, also known as a full-meal salad or Buddha bowl. All food groups in one dish. Each bite a variety of tastes and textures.

For this recipe, Olivia harnessed the classic flavours of the Mediterranean to create a meal that will keep you full for hours. We’re talking chickpeas, cucumber, bell peppers, tomatoes, red onion, feta, and olives.

It’s a flavourful vegetarian dish. And, a very accessible way to incorporate more pulses (lentils, beans, chickpeas) and plant-based meals into your life. Enjoy!

Makes 2 servings

High FODMAP

Mediterranean Bowl Ingredients

1 cup cooked quinoa

½ cucumber

½ tomato

¼ red onion

½ bell pepper

2 tablespoons feta cheese

2 tablespoons chopped Kalamata olives

1-2 tablespoons tzatziki per serving (I used the store-bought)

 

Ingredients for Dressing

¼ cup balsamic vinegar

¼ cup olive oil

2 tablespoons honey

2 teaspoons Dijon mustard

1 clove crushed garlic

Salt and pepper

 

Directions for Chickpeas

https://kristenyarker.com/kristen-yarker-dietitian-blog/roasted-chickpeas-4-ways

Half the recipe or make a full batch if you want extra! For seasoning, I used salt and pepper.

 

Directions for Greek Salad

1. Chop the cucumber, tomato, onion, bell pepper, and olives. Add to a medium bowl

2. Add feta to the bowl

3. In a jar, combine the ingredients for the dressing and shake until combined

4. Pour 1-2 tablespoons over the Greek salad

 

Directions for Assembly of Mediterranean Bowl

1. Add ½ cup of the cooked quinoa to a serving bowl

2. Add 1 cup of the Greek salad and top with half the chickpeas

3. Add tzatziki and enjoy!

Looking for another power bowl idea? Check out our Caesar Salad Power Bowl.

Recipe and photo credit: Olivia Dodsworth

 

Caesar Salad

In this recipe we’ve transformed the classic Caesar salad into a full meal. And, we’ve made it vegan. Chickpeas and quinoa not only taste delicious, but add non-blood-sugar-spiking carbohydrates and protein to transform a Caesar salad into a meal that will keep you full for much longer than just some veggies alone. Enjoy!

Serves 2

High FODMAP

Caesar Salad Ingredients

½ can chickpeas (roasted)

2 leaves of kale (off the stem)

4 leaves of Romaine lettuce

1 cup cooked quinoa (cooled)

2 tablespoons capers

 

Caesar Salad Dressing Ingredients

1/3 cup vegan mayo

1 tablespoon Dijon mustard

½ tablespoon olive oil

1 teaspoon soy sauce

1 teaspoon apple cider vinegar

1 clove of minced garlic

Juice of ¼ of a lemon

Ground pepper to taste

1-2 tablespoons of water, depending on desired thickness

  

Directions for Chickpeas

https://kristenyarker.com/kristen-yarker-dietitian-blog/roasted-chickpeas-4-ways

Halve the recipe or make a full batch if you want extra! For seasoning, I used salt and pepper.

 

Directions for Caesar Salad

1. Follow the above chickpea recipe.

2. In a frying pan, heat one tablespoon of olive oil on medium-high heat.

3. Fry the capers until crispy (about 5 mins). Allow to cool.

4. Add the quinoa to a medium-large bowl.

4. Wash and cut the lettuce and kale. Add to the bowl.

5. Add the crispy chickpeas and capers.

6) Add all the dressing ingredients to a jar and shake until mixed.

7. Add around 2 tablespoons of dressing to the salad. Adjust amount to your liking.

8. Toss the salad and enjoy!

Looking for another full meal salad idea? Check out this Tomato, Black Bean, and Corn Salad.

Recipe and photo credit: Olivia Dodsworth

Low Sugar Hot Cocoa (Vegan Option)

Makes 1 mug 

I’ve been sharing this recipe with a lot of clients lately and they’ve found it the perfect warm, comforting solution. So, I wanted to share it with you. This recipe is so simple that it barely qualifies as a recipe. But I wanted to share it because it’s a great way to satisfy a sugar craving with barely any sugar. It makes a hot cocoa that my fellow dark chocolate lovers will enjoy.

Use this as a technique more than a recipe. Adjust it to suit your tastes. For example, make it vegan by using a plant-based milk alternative and maple syrup. Want a stronger chocolatey flavour? Use more cocoa powder (or do the opposite if you want it weaker). Like orange chocolate? Try adding a drop or two of orange blossom water. Want to get the anti-inflammatory properties of turmeric that made golden milk so popular a number of years back? Add some, along with the black pepper to activate the anti-inflammatory compounds. For the photos, we jazzed it up with some whipped cream and some chocolate shavings.  

 

Low Sugar Hot Cocoa Ingredients

1 mug milk of your choice (dairy, oat, soy, etc)

Scant 1 tablespoon cocoa powder

½ teaspoon sugar (or sweetener of your choice)

Options:

2 drops orange blossom water

1/8 teaspoon turmeric powder and a small pinch of black pepper

Top with whipped cream or non-dairy whipped topping 

 

Low Sugar Hot Cocoa Directions

1. In a small saucepan on medium heat, add the milk, cocoa powder, sugar, and other optional ingredients.

2. Warm, stirring frequently, until steam rises from the saucepan.

3. Enjoy!

 

Looking for something cold and chocolatey and low added sugar? Check out this super simple recipe for chocolate banana popsicles

Photo credit: Olivia Dodsworth

Vegan Chili

vegan chili

In my opinion, everyone should have a great chili recipe in their repertoire. As my Grandmother would say, It’s the perfect cold day “stick to your ribs” food. Chili is also a filling and delicious way to incorporate more plant-based foods and beans/lentils into your eating habits.

This chili, that fantastic dietetic student Olivia has created, takes a twist with coconut milk. Thank you Olivia!

Vegan Chili Ingredients

1 tbsp olive oil

1 white onion (chopped)

3 garlic cloves (minced)

2 stalks celery (chopped)

1 bell pepper (chopped)

½  jalapeno pepper

19 oz can chickpeas

14oz can kidney beans

14 oz can lentils

14oz canned tomatoes

¾ cup coconut milk

1 cup veggie broth

1 tsp cumin

1 tsp dried oregano

1 tsp paprika

cilantro (optional)

avocado (optional)

toast for dipping (optional)

 

Vegan Chili Directions

  1. Chop the onion, garlic, celery, bell pepper, and jalapeno pepper.

  2. Heat the olive oil in a large saucepan on medium heat.

  3. Add the garlic and onion. Sautee for 5 minutes.

  4. Add the celery, bell pepper, and jalapeno pepper. Sautee for another 5 minutes.

  5. Add the beans, lentils, tomatoes, vegetable broth, and spices. Simmer for at least 30 minutes.

  6. Add the coconut milk and stir.

  7. Optional: Top with cilantro and avocado.

  8. Optional: Serve with a slice of sourdough toast.

  9. Enjoy!

Recipe and photo credit: Olivia Dodsworth.

Vegan "Butter Chicken" (Without the Butter or the Chicken)

This is a warm, comforting dish - perfect for dark, cold nights. Don’t be confused by the recipe’s name. It’s vegan - i.e. there’s no butter, chicken, or cream. In this recipe, we’re using tofu instead of the chicken, olive oil instead of the butter, and cashews instead of the cream. But, butter chicken’s flavour profile is the inspiration for this dish so we wanted to keep the name so you would know what to expect.

FODMAP rating: High FODMAP

Vegan Butter Chicken Ingredients

 ½ cup raw cashews

½ cup vegetable broth

½ cup water

¼ cup tomato paste

1 tbsp olive oil

1-inch fresh ginger

3 garlic cloves

1 medium white onion

1 tsp turmeric powder

½ tsp cumin

1 tsp paprika

1 tsp garam masala

1 tbsp chili flakes (optional)

1 tbsp maple syrup

Salt and pepper to taste

 1 cup raw brown rice

2 cups water

¼ cup cilantro for garnish

 1 block of extra firm tofu (this is crucial to get that chicken texture)

Half head of cauliflower

 

Vegan Butter Chicken Directions

  1. Soak cashews in warm water for one hour to soften. Blend to form a cashew cream.

  2. Preheat oven to 425 degrees F.

  3. Press the tofu with a paper towel to release the water.

  4. Cut the tofu into bite-size pieces. Toss it in a large bowl with olive oil, salt, and pepper. Place the tofu on a baking sheet.

  5. Wash and cut the cauliflower into bite-size pieces. Toss in a large bowl with olive oil, salt, and pepper. Place on the baking sheet with the tofu and bake for 20-30 minutes, flipping halfway through.

  6. In a small pot, combine 1 cup of brown rice with 2 cups of water. Bring to a boil, then cover and reduce the heat to low until all the water evaporates.

  7. Finely chop the garlic, onion, and ginger.

  8. In a large saucepan or Dutch oven, heat the olive oil on medium heat. Sautee the onion, garlic, and ginger (about 5 minutes). Add the seasonings.

  9. Add the tomato paste, cashew cream, and vegetable broth while stirring constantly to prevent sticking to the bottom of the saucepan (and burning).

  10. Add the roasted tofu and cauliflower. Simmer for 10 minutes then taste, adding more salt and pepper if needed.

  11. Serve over brown rice and garnish with cilantro.

 Enjoy!

 

Looking for more plant-based recipes? Check out Zucchini and Sundried Tomato Tempeh Pasta.

Recipe and photo credit: Olivia Dodsworth. Thank you Olivia!

Harvest Quinoa Salad

Harvest Quinoa Salad Ingredients

1 large sweet potato, diced (peel on)

½ tbsp olive oil

Salt and pepper to taste

1/2 cup raw quinoa

1 cup water

2 cups chopped kale (stem removed)

1 large apple or pear, diced (peel on)

¼ cup thinly sliced red onion 

¼ cup dried cranberries

¼ cup pumpkin seeds

1/3 cup feta cheese or goat cheese (or vegan cheese)

 

Harvest Quinoa Salad Dressing Ingredients

3 tbsp olive oil

2 ½ tbsp apple cider vinegar

1 ½ tsp Dijon mustard

¾ tsp honey (use maple syrup for a vegan option)

1 garlic clove

Salt and pepper to taste

Harvest Quinoa Salad Directions

  1. Preheat the oven to 425 degrees F.

  2. Combine 1/2 cup quinoa and 1 cup of water in a small pot and bring to a boil. Once boiled, reduce heat and cover until all the water is evaporated. Approximately 15 minutes. Allow to cool.

  3. Meanwhile, dice the sweet potato and place in a medium bowl.

  4. Toss the sweet potato with the olive oil and season with salt and pepper. Roast on a baking sheet for 30 minutes, flipping halfway. Allow to cool.

  5. Wash and chop the kale, apple/pear, and onion. Add to a large bowl with the cranberries, pumpkin seeds, and cheese. Once the sweet potato and quinoa are cooled, add them in as well.

  6. For the dressing, blend all ingredients until smooth and pour over the salad.

Enjoy!

Recipe and photo by Olivia Dodsworth. Thank you Olivia! 

Click here for another delicious salad that includes kale and yams/ sweet potato.

Pumpkin Spice Breakfast Bar (Nut Free)

This recipe is perfect for busy fall mornings when you don’t have time to cook breakfast in the morning. It’s packed with nutrients, providing energy to get through the morning.

Pumpkin Spice Breakfast Bar Ingredients

2 ½ cups rolled oats

1 cup plant-based milk

½ cup natural maple syrup

½ cup pumpkin puree

¼ cup coconut oil

1 egg

1 tsp vanilla

1 tsp pumpkin spice (or cinnamon)

1.5 tbsp chia seeds

½ tsp baking soda

½ tsp baking powder

Pinch of salt

½ cup pumpkin seeds

Pumpkin Spice Bar Directions

  1. Preheat the oven to 350 degrees Fahrenheit

  2. Add 1 cup of the oats to a blender and blend until a flour is formed. Set aside.

  3. Whisk together the milk, maple syrup, pumpkin puree, coconut oil, egg, and vanilla in a large bowl. Add the oat flour, remaining oats, chia seeds, baking powder, baking soda, pumpkin spice, and salt. Fold in ¼ cup of the pumpkin seeds.

  4. Pour the batter into a prepared 8x8 baking pan. Top with the remaining pumpkin seeds..

  5. Bake for 35 minutes.

  6. Allow to cool, then serve as a bar.

Lunch Box Mango Chutney Chickpea Salad

This plant-based lunchbox is full of flavours that both kids and adults will love. If you’ve got someone who is less than enthusiastic for eating pulses (i.e. beans, lentils, chickpeas) and/or leafy greens, give these recipes a try. They’re fantastic entryway recipes for people who think that they don’t like these nutritious foods.

It can be made both vegan and gluten-free. It’s also peanut-free and nut-free.

What’s in this lunch box:

  • Mango Chutney Chickpea Salad

  • Whole wheat naan (sub a gluten-free flatbread of your choice)

  • Baked Kale Chips

  • Mixed berries

  • Greek yogurt (for dipping the berries) Sub with a plant-based yogurt alternative for a vegan option.

Kids under 5 years: Mash the chickpeas before serving. Whole chickpeas can be a choking risk.

Enjoy!

Mango Chutney Chickpea Salad

A delicious alternative way to enjoy this recipe is to mash the chickpeas for a more chicken-salad or tuna-salad type experience. It also reduces the choking risk for kids under 5 years.

Mango Chutney Chickpea Salad Ingredients

¼ cup chopped celery

¼ cup chopped red bell pepper

¼ cup cilantro

1 can chickpeas (14-16 ounces)

2 tbsp mango chutney

1 tbsp mayonnaise/vegan mayo

1 tsp curry powder

Salt and pepper to taste

 Mango Chutney Chickpea Salad Directions

  1. Drain and rinse the chickpeas.

  2. Optional: In a large bowl: Mash the chickpeas.

  3. Combine all the ingredients in a large bowl. Stir to combine.

  4. Optional: Garnish with extra cilantro for presentation.

  5. Enjoy!

Baked Kale Chips Ingredients

1 bunch of kale

1 tbsp olive oil

1 tsp garlic powder

Salt and pepper to taste

Baked Kale Chips Directions

  1. Preheat oven to 325 degrees F.

  2. Wash kale and allow it to dry completely (we don’t want steamed kale).

  3. Massage the olive oil into the kale with your hands. Season with garlic powder, salt & pepper.

  4. Spread the kale out on a cookie sheet and bake for 20-25 mins (until crispy). Watch closely the last 18-25 minutes as the kale goes from crispy to burnt very quickly.

  5. Enjoy!

For another amazing Lunch Box recipe, check out: Black Bean Burrito with Pico De Gallo and Banana Chocolate Cookies

Photo and recipe credit: Olivia Dodsworth

Chocolate Banana Ice Pops

This recipe is perfect for satisfying your sweet tooth or for cooling down on a summer day. It can be modified to your liking! If you like more chocolatey, you can add a bit more cocoa powder. If you like sweeter, you can add a bit more maple syrup. This recipe will also work with any plant-based milk!

Ingredients:

  • 2 bananas

  • 3 Tablespoons almond butter

  • ¼ cup chocolate oat milk or plant-based milk of choice (doesn’t need to be chocolate)

  • 1 tablespoon cocoa powder

  • 1-2 tablespoons maple syrup (by preference)

Directions:

  • Combine ingredients in a blender and blend until smooth.

  • Pour into popsicle moulds and freeze for 6-8 hours (makes 4-5 ice pops).

  • Enjoy!

Note: This recipe uses Earth’s Own chocolate oat milk.

Recipe and photo credit: Olivia Dodsworth

Overnight Oats

Do you find that weekday mornings are rushed?

If so, you're not alone. Most families I work with name this (and weeknight evenings) as the most harried times of the week.

Usually I share recipe ideas that can help with weeknights.

But I've recently given overnight oatmeal a try and I'm loving this! I've totally jumped on the bandwagon. And I'm sharing the recipe with you so you can jump aboard too.

Prepared the night before, and with no cooking required, overnight oats are fantastic!

Made with rolled oats, it's a minimally processed, whole food way to start the day. Much healthier than most boxed cereals and those instant oatmeal packets.

And, it travels well. Which is perfect if you find that you can get your kids fed in the morning but you struggle to get something into yourself. I know that many people rely on smoothies in this situation. But I've always found that I'm hungry again by about 10am when I've had a smoothie for breakfast. Not so with overnight oats - I'm full until noon (or later)!

This recipe is really more of a technique. Mix and match proteins and fruits for variety and to find your favourite combination.

Overnight Oatmeal Directions:

Oats:

  • Combine equal parts rolled oats with yogurt and milk in a bowl or the container that you'll take this in to go (I carried mine with me in the mason jar). A generous adult serving is 1/3c up oats, 1/3 cup yogurt, 1/3 cup milk (or skip the yogurt and use 1/2 cup or more of a plant-based milk alternative, such as oat milk). For kids, start with 1/4 cup of each ingredient and adjust from there depending on your child's appetite.

Protein:

  • Choose a protein that you like. Examples include hemp hearts (my personal favourite), chia seeds, chopped or sliced nuts, nut butter, pumpkin seeds. Add it to the oat mixture.

Fruit:

  • Choose a fruit that you like. Examples include: applesauce (my personal favourite), berries, pomegranate, pumpkin puree. Add it to the oat mixture.

As the name of this dish suggests, prepare everything the night before. Place it in the fridge. The next morning, give it a stir and enjoy!

Get more healthy recipes here.

Lunchbox: Black Bean Burrito with Pico De Gallo and Banana Chocolate Cookies

Lunchbox: Black Bean Burrito with Pico De Gallo and Banana Chocolate Cookies

Child-Feeding Expert and Victoria BC Dietitian (Nutritionist) Kristen Yarker, MSc, RD Shares Lunchbox Vegetarian Black Bean Burritos with Homemade Pico de Gallo and Banana Chocolate Cookies (Vegan, Gluten-Free Options, peanut-free, nut-free).

Read More

Pina Colada Style Banana Ice Pops

Pina Colada Style Banana Ice Pops

Victoria BC Dietitian (Nutritionist) Kristen Yarker, MSc, RD Shares Super Simple and Delicious Recipe for Pina Colada Style Banana Ice Pops (Popsicles) that are Vegan and No Sugar Added.

Read More

Zucchini and Sun-Dried Tomato Tempeh Pasta (Vegan)

Tempeh_pasta_recipe_april2021.jpg

Tempeh doesn’t get as much attention as it’s cousin, tofu. Yet it’s an excellent source of plant-based protein and a source of iron. Give it a try with this familiar pasta with a Mediterranean flavour profile.

Serves 4.

Cooking time: Approximately 25 minutes.

 

Tempeh Pasta Ingredients:

1 package        Tempeh, cut into cubes

½ large             Onion, medium diced

2 cloves           Garlic, minced

¼ cup              Sun-dried tomatoes in oil, thinly sliced

4 cups              Zucchini, sliced diagonally into quarter moons

4 cups              Spinach, washed and coarsely chopped

1 sprig             Fresh rosemary, coarsely chopped

1 teaspoon      Herbs de Provence

¼ cup              Vegetable broth

1-2 Tbsp          Olive Oil

1 Tbsp             Salt

1 package       Brown rice pasta (454 grams)

 

Tempeh Pasta Directions:

  1. Bring a large pot of water to a boil. Optional: add 1 tablespoon of salt.

  2. Once your water has come to a boil, add the pasta. Stir occasionally to prevent the pasta from sticking together. Follow the directions on the package for the cooking time as brands differ. Usually it is between 7-10 minutes.

  3. Once your pasta is al dente, drain it and add 1 tablespoon of olive oil to prevent it from sticking. Set aside until ready to serve.

  4. In the meantime, in a large frying pan, heat 1 tablespoon of olive oil on medium heat. Add the onions and sauté until tender (approximately 3 minutes).

  5. Add the garlic and rosemary and sauté for another 2 minutes.

  6. Add the tempeh and rosemary, sauté for another 5 minutes.

  7. Add the zucchini and herbs de Provence, sauté for another 5 minutes.

  8. When the zucchini appears partly cooked, add the spinach, sun-dried tomatoes, and the broth. Sauté for another 6-10 minutes until zucchini is almost cooked almost al dente. (Note: If the pan gets too dry before the zucchini is cooked, then add a bit more broth, 1 tablespoon at a time).

  9. Season with salt and pepper to taste.

  10. Plate your pasta topped with the zucchini and sun-dried tomato tempeh sauce.

  11. Enjoy!

Get another delicious vegan pasta recipe here: Pumpkin Pasta

Recipe and Photo credit: Amazing student Alexandra.