Maple Balsamic Roasted Tempeh

Maple Balsamic Roasted Tempeh

Have you tried Tempeh yet? I find most clients that come to me have heard of tofu, but not tempeh!

Like tofu, tempeh is also made from soybeans but they are fermented. While tofu is smooth and one consistency, tempeh is more dry, firmer and somewhat chewy. It has a nutty flavour and not quite as flavourless as tofu. Like tofu, tempeh can be marinated and take on other flavours in the dish.

Tempeh and tofu are both substitutes for meat, so they will add protein to a dish. For a 3oz serving, you will get 16g of protein and 7g of fibre, plus 10% of your iron requirements. Tempeh also provides probiotics (since its fermented).

In case you haven’t seen tempeh before in the grocery store, here is a link to one that I use often – Light Life Tempeh. It can be found at Zehrs, Loblaws and the Superstore in the Natural Value section.

Often times I cube up tempeh without cooking it and throw it in salads. I have tried some marinades in the past (including a peanut thai marinade I need to share with you!) but recently I made this Maple Balsamic Tempeh which is absolutely delicious! I mixed it with some roasted Brussels sprouts and quinoa but would also work great on salads and in wraps.

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Maple Balsamic Roasted Tempeh

Course Main Course

Ingredients

  • 1 227g package of tempeh
  • 1/3 cup balsamic vinegar
  • 1/4 cup maple syrup
  • 1 tbsp soy sauce
  • 1 tsp minced garlic
  • 1/2 tsp minced ginger

Instructions

  1. Slice tempeh into triangles. Cut the block of tempeh in the middle lengthwise. Cut into 4 pieces width wise so that you end up with 8 smaller rectangle pieces. Cut those rectangles in half to make triangles. 

  2. Place in a small casserole or pyrex dish. 

  3. Mix all of the marinade ingredients in a bowl. Pour over the tempeh and mix so all pieces are covered. Let marinade for 3-24 hours covered in the fridge. Stir throughout the time it is marinating. 

  4. When ready to cook, preheat the oven to 375F. Roast in the oven for about 30-40 minutes until the marinade is soaked up by the tempeh. 

  5. Serve with quinoa or rice and veggies or on a wrap. If you like, you can make extras of the sauce to pour over your rice/quinoa bowl. 

Fudgey Double Chocolate Avocado Cookies

Fudgey Double Chocolate Avocado Cookies

What do you do when you have a bunch of ripe avocados and bananas?

Bake!

I adapted a recipe I have made in the past just like this by adding some flour to it. This helped the cookies to thicken up better. I used chickpea flour because I had been on a kick trying to make pizza crust (Gluten Free Vegan Pizza Crust) from it. I used Bob’s Red Mill chickpea flour, and you can also find this at the Bulk Barn if you don’t want to purchase a large amount. I think coconut flour or whole wheat flour could work well here too. If you use chickpea or coconut flour this recipe will be gluten-free.

To make this vegan:

To make this recipe vegan, use dairy free chocolate chips and  replace the egg with a flax egg. To make a flax egg, mix 1 tbsp of ground flax seed with 3 tbsp of water and let sit for about 10-15 minutes to thicken up.

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Fudgey Double Chocolate Avocado Cookies

Not your typical cookies but delicious nonetheless. Warm and fresh out of the oven they have a soft gooey texture. Eaten cold after being in the fridge gives them a brownie or fudge like consistency.

Ingredients

  • 1.5 ripe medium avocados
  • 1 ripe banana
  • 1/4-1/3 cup cocoa powder
  • 1 egg (or use 1 flax egg)
  • 2-3 tbsp honey (or slightly more depending how sweet you would like it)
  • 1/4 cup chickpea flour (or can try coconut flour, this may make it more dense)
  • 1/2 tsp baking powder
  • pinch of salt
  • 1/4 cup semi-sweet chocolate chips

Toppings: More chocolate chips, hemp seeds, dried strawberries or banana

Instructions

  1. Preheat oven to 350F and line 2 baking sheets with greased tin foil. 

  2. In a bowl, use a potato masher to mash the avocado and banana. Remove all clumps. Add egg and honey and mix. 

  3. In a separate bowl, mix the dry ingredients (flour, cocoa powder, baking powder and salt). Fold this into the wet ingredients. 

  4. Add in the chocolate chips and mix. If the batter is too runny, add more flour 1 tbsp at a time. 

  5. Drop dough (about 2-3 tbsp per cookie) onto the baking sheets about 2 inches apart. Add toppings if desired. Makes about 12-15 cookies. 

  6. Bake for 10-15 minutes or until a tooth pick stuck in the centre comes out clean. They will still be pretty soft. 

  7. Let cool slightly before transferring to a plate or cooling rack. Store in the fridge. 

– Andrea Docherty, RD

Vegan Moroccan Chickpea Stew

Vegan Moroccan Chickpea Stew

Well, its that time of year now where I’m going to be using my crockpot much more frequently! With the cooler weather coming, I’m craving stews, chilli and soup.

This recipe is very quick to throw together and will leave your house smelling amazing! You can use the vegetables listed in the recipe, but feel free to make some substitutions based on your preference or whatever you have in your house! I had a lot of veggies to use up before they went bad, and decided a stew would be a great way to use them.

Plant Based Protein

Even though this is vegan, its got both chickpeas and red lentils. 1/2 cup chickpeas or lentils provides about 10g of protein and also about 10g of fibre.

High Fibre

Between the beans and tons of veggies in this recipe, it will surely help you reach your fibre goals for the day! Fibre contains a number of benefits:

  • Helps to keep us feeling full
  • Helps with digestion and keeping us regular
  • Lowers cholesterol
  • Improves gut health (acts as food for good bacteria aka probiotics)
  • Keeps blood sugar levels stable

Manage Inflammation

Spices contain anti-inflammatory compounds. The beans and vegetables also contain lots of antioxidants which can help to manage inflammation.

This is a great recipe for you weekend batch cooking!

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Vegan Moroccan Chickpea Stew

Healthy comfort food recipe made in the crockpot. 

Course Main Course

Ingredients

  • 1 small cauliflower, chopped into florets
  • 1 carrot peeled and sliced
  • 1 zucchini, diced
  • 1 medium sweet potato, diced
  • 1 onion diced
  • 1 red pepper, diced
  • 4-5 cloves of garlic (or more if you love garlic)
  • 1 15 oz can of diced tomatoes
  • 1 can of chickpeas, drained and rinsed
  • 1 cup dry, uncooked red lentils
  • 3-4 cups vegetable broth (no salt added if watching salt intake)
  • 1 tbsp turmeric
  • 1 tbsp cinnamon
  • 3/4 tbsp cumin
  • 1/2-1 tsp cayenne pepper (or more to taste)
  • 1 tbsp paprika
  • 3 bay leaves
  • Salt and pepper to taste

Instructions

  1. Add vegetables into the crockpot and turn on high. 

  2. Add the can of diced tomatoes, vegetable broth, chickpeas and uncooked lentils and stir. Add the spices and mix well to combine. You can need to add more vegetable broth, keep an eye on it as it is cooking and add more at about 1/2 cup at a time. 

  3. Cook on high for 5 hours, or on low for longer (if you would like this to cook all day). Stir every hour or so if you are able to. Add more liquid if needed, but the consistency should be thick, not like a broth soup. 

  4. Adjust the amount of seasonings to taste. Remove bay leaves before serving. 

Enjoy!

-Andrea Docherty, RD

Mexican Quinoa Meal Prep Salad

Mexican Quinoa Meal Prep Salad

Bean salads are a staple in my meal prep! You can use brown rice in place of the quinoa or another type of whole grain if you prefer. This dish is vegan but still a great source of protein coming from the quinoa, black beans and hemp seeds (if you choose to add these).

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Mexican Quinoa Meal Prep Salad

Quick, easy recipe that makes a great lunch or side dish. Make it ahead of time and enjoy this all week long. 

Ingredients

  • 1 cup quinoa, dry & uncooked
  • 1 can black beans, drained and rinsed
  • 1 tomato, diced
  • 1 mango, diced
  • 1 small red onion, diced
  • 1 avocado, diced
  • 1/2 cup cilantro, chopped
  • 1 can corn, drained and rinsed
  • 1 red pepper, diced
  • 1/4 cup lemon or lime juice
  • 1/4 cup olive oil
  • 1/2 tsp cumin
  • salt and pepper to taste
  • 1/4 cup hemp seeds (optional)

Instructions

  1. Cook quinoa: Bring 1 cup dry quinoa and 2 cups of water to boil in a pot. Then turn down to a simmer and cover with a lid. Cook about 15 minutes or until all water is absorbed

  2. Mix all ingredients together in a bowl. Add quinoa once its cooked. Serve cold. 

Pumpkin Black Bean Veggie Burgers

Pumpkin Black Bean Veggie Burgers

A festive fall recipe! I had lots of leftover canned pumpkin from making a pumpkin banana bread, but wanted to try using it in a savoury dish. They are quite soft since I didn’t add any flour or grains, but they are delicious on a salad or eaten on their own topped with some guacamole.

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Pumpkin Black Bean Veggie Burgers

These burgers are very flavourful and yet so easy to make - no blender or food processor needed. They are pretty soft (adding some flour, ground flax or oats may help to adsorb some of the moisture) but I have been enjoying these added on top of a salad to add extra protein. They would work well in a wrap too. 

Servings 6 patties
Author Andrea Docherty, RD

Ingredients

  • 1/2 cup canned pumpkin
  • 1 can black beans drained and rinsed
  • 1/2 onion finely chopped
  • 1 tbsp olive oil
  • 1/3 cup cilantro chopped
  • 1/2-1 tsp cumin
  • 1 tsp chili powder
  • 1/4 tsp cinnamon
  • 1/4 tsp all spice (optional)
  • 1 tbsp chopped garlic (or about 1-2 cloves minced)
  • salt and pepper

Instructions

  1. Heat oil a large frying pan or skillet at medium-high heat. Cook onions for a few minutes until soft. Remove from heat.

  2. Add black beans to a large bowl and mashed with a fork or potato masher. Leave a few chunks for texture. 

  3. Add pumpkin, onions, cilantro, garlic and spices. Mix well to combine. Adjust seasoning amount to your preference. 

  4. Form into 5-6 patties and let sit for 10 minutes. Heat oil in frying pan and cook the patties at medium heat about about 3 minutes until a golden crust forms and then flip and cook the other side. Repeat for all patties. 

  5. Serve on salads or wraps. Would go great with sliced avocado or guacamole on top.