Inspired by the flavors of both Middle-Eastern and Mediterranean cuisines, I wanted to create a protein-packed, plant-based comfort dish, that featured: Creamy cashew ‘cheese’, roasted peppers, caramelized onion, meaty tempeh crumble, and socca aka chickpea-flour flatbread. Each nutrient-dense bite is rich in flavor and texture – so one slice goes a long way! Socca is a versatile base for many different savory combinations. Once you prep the flatbread/s, feel free to add whatever toppings you enjoy! Adjusting this recipe to suit your personal preferences. You can also just use the cashew cheese, and/or the tempeh crumble recipes – to incorporate into plenty of different dishes! Keep each component separate, to assemble into multiple meals throughout the week- making the most of your precious time in the kitchen. As always, my goal is to provide you with healthy culinary ideas, to inspire your whole food, plant-based cooking!
This whole food, plant-based recipe was inspired by the flavorful cuisine of Bali, Indonesia – where I had the pleasure of visiting last year. Indonesia is the home of Tempeh – a protein-packed fermented soybean ‘cake’ with a distinct texture, and slightly nutty, umami flavor. It is found in many regional dishes, including Gado Gado – a salad made with blanched vegetables including cabbage, green beans, bean sprouts, hard-boiled egg, fried tofu, tempeh, and peanut dressing. My ‘winter version’ of summer rolls aka rice paper rolls, this recipe is composed of mostly cooked, warming ingredients instead of raw. Seeing as cabbage is significantly more nutritious than rice paper wrappers, these rolls are an even healthier choice!
These tacos are made from whole food, plant-based ingredients, offering a balance of fiber-rich complex carbs, protein, good fats, vitamins, minerals and antioxidants – for optimal nutrition, energy, and satiety. I provided two protein options, black beans and tempeh, which you can make one or both of, depending on your personal taste. Many of my clients are sensitive to soy, but typically handle tempeh well, seeing as it is a fermented whole food, rather than a processed (GMO) soy product. This versatile recipe creates enough food for multiple meals, and can be enjoyed for breakfast, lunch or dinner. The different components (smoky black beans, slaw, mango salsa, BBQ tempeh) can also be enjoyed in ‘taco bowl’ form (minus the tortillas), or as meal accompaniments. Preparing a big batch of these ready-to-eat dishes, you can easily mix and match the items, assembling quick and healthy meals to eat throughout the week!
This warming winter meal was inspired by the classic Italian dish of creamy polenta with mushroom ragout. Instead of the high-glycemic/low-nutrient cornmeal (aka polenta), I opted for the flavourful and seasonal celeriac and parsnips, pureed into a comforting creamy texture, providing more nutrients and fiber. This delicious dish offers a wide spectrum of both macronutrients (protein, complex-carbs, healthy fats), and micronutrients (vitamins, minerals, antioxidants).
This light and flavourful, nutritious recipe is quick and easy to prepare! offering a complete balance of fiber-rich complex carbs, plant-based protein and healthy unsaturated fats. This dish is also incredibly versatile! you can use a different combination of crunchy veggies as filler, swap the tempeh for tofu if you have that on hand, or use Napa or red cabbage instead of white.
Tempeh is a cultured, fermented soybean food that originates from Java, Indonesia, where it has been consumed for centuries. This protein packed, probiotic rich food has long been a staple in my own diet, and Noble Bean continues to be my preferred tempeh brand of choice. I was therefore thrilled to learn that the company had recently moved to Montreal, and was being run by Michael and Liam Makhan, the owners of Montreal’s awesome vegan restaurant Aux Vivres. Shawn Arseneau, the kitchen manager at Aux Vivres/head Noble Bean employee, generously agreed to let me visit the tempeh factory, located in the Mile-End. I was highly impressed by the Noble Bean facilities, and learned a lot about the fascinating process of fermentation, and the art of tempeh making!
This simple Mediterranean-inspired salad is a classic combo with the exception of my smoky crispy ‘tempeh bits’, added for texture and a serving of protein, to create a complete meal salad. The aromatic, peppery arugula with the juicy, sweet & acidic oranges, crispy smoked tempeh bits, and crunchy, fresh fennel makes for a fantastic salad!
This dish was my attempt at bringing spring to my table, despite the fact that it is far from springlike here in Montreal. After exhausting root veggies all winter, I’ve been craving a change and I am looking forward to eating more light, spring vegetables. While asparagus is only in season from May to July in Quebec, there were some beautiful bunches on sale at my local grocery store, which was the inspiration for this meal!