Black Beans and Peppers

Serves 1

The goods:
1/2 cup cooked black beans
1 cup of red, green and yellow pepper, sliced into strips
1/2 small onion, sliced into strips
Generous amount of salt and pepper
Large pinch of oregano
A couple shakes of smoked paprika, cumin, chili powder
A dash cayenne
Coconut oil

In a frying pan, heat the coconut oil on medium heat. Add the beans, peppers and onions and saute for 5-7 minutes, stirring occasionally. Add salt, pepper and spices and continue to cook for about 5 minutes. Serve over rice or as a fajita filling with lettuce and salsa. 

Sweet and Spicy Kale Edamame Bowl

Serves 1

The goods:

1 cup wild rice

1 1/2 cups water

1 cup coconut milk

coconut oil

1 clove garlic

big handful chopped kale 

1/2 cup frozen edamame 

1 scallion chopped

1/4 cup chopped red pepper 

juice from 1/2 lime

1/2 tsp sriracha 

sprinkle of crushed chilis

salt 

small handful chopped almonds

small handful toasted coconut 

When rice is nearly cooked, heat a large skillet over medium-low heat and add oil and garlic. Once fragrant, add kale, edamame, scallions, red pepper, chili flakes and salt and turn the heat up to medium. Cook for a few minutes until kale wilts slightly. Add lime juice and sriracha and mix. Turn off heat and add a portion of the rice to the pan and toss. Top with toasted almonds and toasted coconut flakes.

Apple Oatmeal

Serves 1

The goods:

1/3 cup rolled oats

1/2 tsp cinnamon

1/4 tsp ginger

1/8 tsp nutmeg

1 tbsp flax 

1/2 tbsp chia

3/4-1 cup almond milk

3/4 finely diced apple

1 tbsp molasses

chopped dates

walnuts

nut butter

In a small sauce pan add the oats, milk, and spices on medium high heat. When it starts to slightly boil stir in flax and chia, and the apple and turn heat to low. Let simmer for 8-10 minutes stirring occasionally or adding more milk as necessary. Stir in molasses and turn off heat. Pour into bowl and add desired toppings, the rest of the apple, walnuts, dates, nut butter.

Orange Blackberry Oatmeal

Serves 1
The goods:
1/3 cup rolled oats
1/2 tsp cinnamon
1 tbsp flax
3/4 cup almond milk
1 orange chopped
handful of blackberries (or blueberries)
walnuts
toasted coconut

In a small sauce pan add the oats, milk, and cinnamon on medium high heat. When it starts to slightly boil stir in flax, and the orange and turn heat to low. Let simmer for 8-10 minutes stirring occasionally or adding more milk as necessary. Turn off heat and pour into bowl. Add desired toppings, berries, nuts, toasted coconut.

Peanut Butter Banana Oatmeal

Serves 1
The goods:
1/3 cup rolled oats
1/2 tsp cinnamon
1/4 tsp ginger
1 tbsp flax
1 tbsp molasses
3/4 banana, mashed
3/4 cup almond milk
pumpkin seeds
peanut butter
blueberries/chocolate chips
In a small sauce pan add the oats, milk, and spices on medium high heat. When it starts to slightly boil stir in flax and the mashed banana and turn heat to low. Let simmer for 8-10 minutes stirring occasionally or adding more milk as necessary. Turn off heat and stir in molasses. Pour into bowl and add desired toppings, the rest of the banana, pumpkin seeds, nut butter, blueberries, chocolate chips.

Berry Banana Oatmeal

Serves 1
The goods:
1/3 cup rolled oats
1/2 tsp cinnamon
1/4 tsp ginger
1 tbsp flax
1/2 tsp chia
1 tbsp sunflower seeds
1 banana, mashed
3/4 cup milk
blueberries, strawberries, goji berries, granola
In a small sauce pan add the oats, milk, and spices on medium high heat. When it starts to slightly boil stir in flax and chia, sunflower seeds and the mashed banana and turn heat to low. Let simmer for 8-10 minutes stirring occasionally or adding more milk as necessary. Turn off heat and pour into bowl. Top with blueberries, strawberries, goji berries, and favourite granola.

Cocoa Berry Oatmeal

Serves 1
The goods:
1/3 cup rolled oats
1/2 tsp cinnamon
1/4 tsp ginger
1 tbsp cacao powder
1 tbsp flax
1/2 tbsp chia
1 tbsp molasses
3/4-1 cup almond milk
blueberries, strawberries, blackberries
nuts
mini dark chocolate chips/cocoa nibs

In a small sauce pan add the oats, milk and spices on medium high heat. When it starts to slightly boil stir in flax and chia, and cacao and turn heat to low. Add half the berries. Let simmer for 8-10 minutes stirring occasionally or adding more milk as necessary. Add molasses and turn off heat. Pour into bowl and add desired toppings, the rest of the berries, nuts, chocolate chips.

Ginger Matcha Oatmeal

Serves 1
The goods:
1/3 cup rolled oats
1 tsp matcha powder
1/4-1/2 tsp ginger
3/4 banana, mashed
1 tbsp ground flax
1/2 tbsp chia seeds
3/4-1 cup almond milk
spoonful of honey
chopped almonds
goji berries
bee pollen

In a small sauce pan add the oats, milk, matcha and ginger on medium high heat. When it starts to slightly boil stir in flax and chia, and the mashed banana and turn heat to low. Let simmer for 8-10 minutes stirring occasionally or adding more milk as necessary. Turn off heat and stir in honey. Pour into bowl and add desired toppings, the rest of the banana, chopped almonds, goji berries, and a sprinkle of bee pollen.

Single Serving Pancakes

Makes 5-6 pancakes

The goods:

1/2 cup spelt flour

1/2 tsp cinnamon

1 tsp baking powder

1/2 tbsp chia seeds (optional)

1/2 cup almond milk 

Add ins: blueberries, chocolate chips, shredded coconut and diced strawberries, mashed banana and walnuts, apple pieces and raisins, 1 tbsp cacao powder and half the zest of an orange, anything you want!)

Mix together the batter and heat a large frying pan to medium. Spray pan with cooking spray and when hot add an ice cream scoop of batter for each pancake. Serve when golden with maple syrup or nut butter and fruit! 

Couscous Chickpea Salad

Serves 2

1 cup cooked whole wheat couscous
1/2 cup cooked chickpeas
1/2 cucumber, chopped
1/2 red onion chopped
handful halved cherry tomatoes
1/4 cup sliced black olives
handful chopped spinach
1-2 tbsp olive oil
pinch oregano
2-3 tbsp lemon juice
salt + pepper

Whisk together marinade and toss along with the rest of the ingredients. Serve cold or room temp.

Healthful Granola

About 5 cups

The goods:

2 cups rolled oats

1/2 cup kasha or millet

1/2 cup pumpkin or sunflower seeds

1/2 cup chopped almonds, pecans or walnuts

1/4 cup shredded coconut (optional)

2 tbsp ground flax

2 tbsp hemp seeds

1 tbsp chia seeds

1/2 tsp salt

1/2 tsp cinnamon

heaping 2 tbsp applesauce

1/4 cup honey or maple syrup or brown rice syrup

3 tbsp nut butter of choice

1 tsp vanilla extract

Preheat oven to 325 and line a baking sheet with parchment paper. In a large bowl mix the dry ingredients together. In a smaller bowl whisk together the wet ingredients excluding vanilla extract, and microwave for about 60 seconds. Stir in vanilla. Add wet to dry and mix until everything is coated. Scoop onto baking sheet and bake for 25 minutes. Allow to cool for about 10-15 minutes. Store in air tight container for up to 2 months. 

Simple 3 Bean Chili

The goods:
2 tsp olive oil
1 cup chopped onion
1/2 cup chopped green pepper
2 small cloves garlic, minced
3/4 cup water
2 tbsp tomato paste
2 tsp cumin
2 tsp chili powder
pepper
1 151/2 ounce can each chickpeas, red kidney beans and black beans (drained)
1 141/2 ounce can veggie broth
1 141/2 ounce can diced tomatoes (undrained)
1 tbsp yellow cornmeal

Heat oil in a large sauce pan over medium heat. Add onion, pepper, garlic and sauté 3 min. Stir in the water and the rest of ingredients (except cornmeal). Bring to boil, reduce heat and simmer 8 min. Stir in cornmeal and let simmer a couple more min. Turn off heat and serve with toast and a sprinkle of nutritional yeast.

Best Kale Salad

Serves 1

The goods:
couple stalks kale, stems removed and torn into pieces
a chunk of cucumber, quartered
1 small carrot, grated
2 handfuls thinley sliced red cabbage
handful of raisins/gojis and pumpkin seeds
sprinkle of hemp seeds
Toss with... 1 tbsp oil, 1 tbsp apple cider vinegar, 1/2 tbsp maple syrup

Basic Tofu Triangles

Serves 1

The goods:

1/4 package extra firm tofu, cut into triangles

3 tbsp apple cider vinegar

2 tbsp soy sauce

1 tbsp maple syrup

Turn the broiler on high. Coat the triangles in the marinade, place in baking dish and broil 10 minutes. Coat again, flip and then broil another 5 minutes. 

Sesame Ginger Tofu

Serves 1

1 slab tofu
1/2 tbsp ground ginger
dash cayenne
1 tbsp sesame oil
1 tbsp maple syrup
1 tbsp apple cider vinegar
sesame seeds

Marinade tofu for a few minutes. Preheat oven to 425. Place tofu in baking dish along with some of the marinade and a sprinkle of sesame seeds. Bake for 30 minutes.

Vegan Bacon

Serves 1

The goods:
1/4 package tofu or tempeh, thinly sliced
2 tbsp maple syrup
1 tsp soy sauce, olive oil
1/2 tsp cumin
1/4 tsp garlic and onion powder
1/4 tsp paprika
dash cayenne

Whisk the spices and liquids together, add the tofu strips to the marinade making sure to coat each piece and let sit for a few moments. Heat a pan with some coconut oil on medium high heat. Add strips and let cook for a few minutes on each side or until desired crispiness (I like mine best a little burnt). Serve with pancakes, in a sandwich with some lettuce and tomato, or just by itself.

Simple Stir Fry

Serves 1

The goods:
Vegetables of choice (mushrooms, broccoli, zucchini, bell pepper, red onion, celery, corn, asparagus, bok choy, spinach, kale etc.)
1 garlic clove
Couple shakes chili flakes
Tamari
honey
sesame seeds
coconut oil
1/2 cup cooked black lentils to toss

In wok, heat coconut oil over high heat. Add tofu cubes and sauté for a minute. Add the rest of the vegetables (excluding leafy veggies such as spinach and kale), including garlic (or edamame if using) and sauté for a few minutes stirring frequently. Add a couple splashes of soy sauce and a drizzle or two of honey. Continue to stir. Add any leafy veggies now. Turn off heat and serve over rice or on its own. Sprinkle the sesame seeds on top.

Lentil Kale Bowl

Serves 1

The goods:
1/2 onion diced
1 small garlic clove, minced
1/4 cup green lentils
3/4-1 cup veggie broth
salt + pepper

optional:
1-2 cups chopped kale

1 tbsp nutritional yeast

Saute the onion and garlic in a frying pan over medium heat. Add lentils, broth, salt and pepper and bring to boil. Turn down to simmer for 20 minutes. Add kale, cover with lid for 2 minutes. Stir into lentils and serve over rice.

Quick Spicy Thai Noodles

Serves 1

The goods:

Whole wheat noodles

1.5 tbsp sesame oil

1/4-1/2 tsp chili flakes

1 tbsp honey and soy sauce

1 grated carrot

1 diced green onion

chopped cashews 

In pan heat oil and chilis over medium high heat for 2 minutes. Strain the chilis and whisk the oil with soy sauce and honey. Toss the pasta with shredded carrot and green onion and add sauce. Top with cashews and enjoy hot or cold.

Easy Chana Masala

Serves 1

The goods:
splash olive oil
1/2 chopped onion
1 small garlic clove, minced
1 tsp coriander
1/2 tsp cumin
couple dashes cayenne
1/8 tsp tumeric
1 chopped tomato
1/2 cup chickpeas
1/4-1/2 cup water
1/4 tsp salt
black pepper
1/4 tsp garam masala

Heat a sauce pan with oil. Add onion and cook till translucent, then add garlic and cook for a minute or two. Stir in your spices except for masala. Stir in water and tomatoes and cook until tomatoes are soft about 5 minutes. Using an immersion blender, blend the mixture till desired consistency. Add chickpeas and bring to boil, then reduce to simmer. Stir in garam masala. Simmer for about 10 minutes. Serve with brown rice.

Red Lentil Mushroom Curry

Serves 1

The goods:
1/2 chopped white onion
1 small garlic clove, minced
heaping 1/8 tsp tumeric, cumin, mustard powder
heaping 1/4 tsp ginger, cinnamon
a few dashes coriander
sprinkle of chill flakes
1/4 cup red lentils
1/2 cup sliced mushrooms
3/4-1 cup veggie broth
dash salt
coconut oil for the pan

In frying pan, heat oil and sauté onion and garlic for a couple minutes, add your spices and sauté a few more. Add mushrooms, lentils and broth. Bring to a boil then simmer for 10-15 minutes. Serve with brown rice or grain of choice.