My whole food plant-based version of smoked salmon and cream cheese, featuring carrots and silken tofu! This light and tasty healthy snack, or appetizer provides a balance of fiber-rich complex carbohydrates, plant-based protein, vitamins, minerals, and antioxidants. It is also simple and easy to prepare! The shaved carrot ‘lox’ requires a quick marinade, using hickory liquid smoke, fresh lemon juice, salt and pepper. This mixture tenderizes the root vegetable, and provides a smoky, briny flavor. The soft silken tofu is blended in a food processor with ‘cheesy’ nutritional-yeast, and umami-rich white miso – offering a smooth and savory schmear. Mary’s crackers serves as the base of this recipe, made from a handful of wholesome, nutritious ingredients – this is one of the few packaged products I recommend. However, one can also use another whole grain, unrefined cracker or bread instead. Classically paired with ‘smoked salmon’, the fresh dill is an important component to this recipe (not just garnish), as it brightens the dish and brings all the flavors together!
These whole food, plant-based delicious donuts (or muffins) are composed of only real, nutritious ingredients – with no added sugars or oils. They are packed with fiber-rich complex carbohydrates – offering steady energy! The applesauce acts as an oil replacer, making it a low fat recipe. The applesauce and carrots also add natural sweetness, so you don’t have to use much maple syrup – a minimally processed, lower glycemic option. The tahini and hemp seeds are a source of protein, minerals, and Omega 3’s. The whole family will enjoy these satisfying, healthy baked goods for breakfast, snack, or dessert! Also a nutrient-dense pre-workout option, instead of processed granola bars for example.
This is part 2 of my last recipe using the same ingredients, but in a different way! Swiss chard leaves or collard greens make a delicious and nutritious alternative to tortillas or rice paper wraps. This recipe demonstrates one of the many dishes you can make using greens, the most nutritious family of vegetables!
I adore roasted carrots. This simple, delicious and nutritious dish is incredibly versatile, as you can use whatever spices, herbs or marinade you enjoy, along with any garnishes (fresh herbs, toasted nuts/seeds) you prefer. Here I went with Asian-inspired flavours, combining ingredients that offered a balance of sweet, salty, spicy, and savoury tastes, enhanced with aromatic garlic and ginger. This recipe makes a great side dish, or can be enjoyed as a snack with edamame bean dip for example (instead of the usual raw carrot sticks & hummus), and added to a warm salad!
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.
This dish celebrates the humble yet delicious & nutritious carrot! The warming, smoky spices included in this recipe compliment the natural earthy sweetness of the root vegetable. The olive oil and maple syrup support the roasting process, allowing the natural sugars of the vegetable to be released. Pairing the caramelized carrots with a bright, fresh herb sauce helps balance the dish! This herb sauce can be used in a variety of different preparations, served with grilled tofu/tempeh, or added to zucchini/veggie noodles as a lighter pesto for example.
This ‘carrot cake bar’ is a healthy plant-based dessert! Made from nutritious whole ingredients, the carrots, oats, almonds, walnuts and tofu all provide complex carbohydrates, good monounsaturated and essential omega fats, plenty of protein, fiber, vitamins, minerals and antioxidants. The carrots are inherently sweet, so make a great base for any sweet preparation. The nutmeg, cinnamon and orange zest add flavour and enhance the natural sweet taste of these other ingredients. The oats and nuts act as the ‘flour’, holding the carrots together to form a cake. Raisins provide natural sweetness, texture, and are a visual reminder of the carrot cake you may have grown up eating. The natural smooth consistency of the silken tofu provides a perfect base for the ‘cream cheese’ frosting, minus the saturated fat and cholesterol! This recipe uses minimal added sweetener in the form of maple syrup, the most an unprocessed/natural and local sweetener available, making these bars an appropriate dessert for diabetics. I made both a raw and cooked version of these bars as seen above, and personally preferred the baked ones. I would recommend serving the baked bars to kids or those who are not accustomed to fully raw desserts – as a transitional dish!
Making your own healthy plant-based meals and snacks for work/school helps you eat a healthy whole-food diet, and is much more cost-effective. One of the food myths is that eating healthily is more expensive. This may be the case if you’re eating out, but not if you’re preparing meals at home, which is always the healthiest approach. These ‘packed lunch’ mason jar salads are a great addition to your lunch and or delicious as a mid-afternoon snack! a nutritious and tasty way to incorporate more vegetables into your daily diet! To make this a complete meal salad, you could add 1 cup of beans, shelled edamame, lentils, peas, or a pseudo-grain like buckwheat, faro or quinoa that are all high in plant-based protein.
This warm roasted vegetable, quinoa salad is one of my go-to meals that I enjoy at this time of year, as the temperature drops. An quick and easy ‘complete meal salad’, this salad is incredibly versatile! you can use roast different seasonal veggies, pseudo-grains like buckwheat (which is locally grown), fresh herbs of choice, plus an assortment of nuts/seeds and dried fruit. Simply follow this basic formula for a delicious and highly nutritious warm plant-based salad: mix complex-carb rich roasted veggies with protein-dense pseudo-grains, fresh herbs, aromatics like roasted garlic, and a light citrus vinaigrette.