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. 

Veggie-licious Salad

Veggie-licious Salad

 

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Veggie-licious Salad

Crunchy and slightly sweet, here's a great way to switch up your typical leafy greens salad and still get the goodness of lots of vegetables. 

Course Salad
Author Andrea Docherty, RD

Ingredients

  • 1/2 head broccoli
  • 1/2 head cauliflower
  • 1/4 medium red cabbage
  • 2 large carrots
  • 1/3 cup raisins
  • 1/3 cup almonds roughly chopped
  • 1/3 cup raw sunflower seeds
  • 1/3 cup hemp hearts

Dressing

  • 1/4 cup lemon juice (or more to taste)
  • 2 tbsp honey (or more to taste)
  • 2-3 tbsp olive oil (or more to taste)
  • salt and pepper to taste

Instructions

  1. Chop the broccoli, cauliflower, cabbage and carrots into small pieces in a food processor (you may need to do this in a few batches).

  2. Add all veggies into a large bowl. Add the raisins, nuts, seeds and hemp hearts and mix well to combine. 

  3. Add the lemon juice, honey, olive oil, salt and pepper and stir. Adjust to your preference in taste. 

  4. Store in an air tight container in the fridge and serve cold. 

3 Ingredient Lemon Energy Bites

3 Ingredient Lemon Energy Bites

I don’t know what I would do without my food processor. It’s likely one of my most used kitchen appliances. One thing I’m regularly making are energy bites! With a base of dates and almonds, there are endless combinations and flavours to make. These lemon energy bites are one of my favourites and are always a big hit! Sweet, tangy and refreshing like lemonade!

These bites are great as a sweet treat after a meal, afternoon snack or quick pre-workout bite.

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3 Ingredient Lemon Energy Bites

Course Snack
Author Andrea Docherty, RD

Ingredients

  • 1 cup pitted dates
  • 1 cup raw almonds
  • Juice of a lemon

Instructions

  1. 1. In a food processor blend up dates, almonds and lemon juice. 

    2. Blend until it starts to form a large ball but try and leave some chunks of almond for texture. 

    3. Remove from the food processor and roll into 1 inch balls and then place in the fridge for at least 30 minutes to harden.

Recipe Notes

These also taste delicious rolled in unsweetened coconut!

Raw Vegan Fudge Brownie

Raw Vegan Fudge Brownie

I can’t really decide if this is more like a fudge or brownie. So I am just naming it both! Seriously, you will not believe that lentils are in here. The versatility of lentils makes me want to throw them in almost any type of dish. These powerhouse little legumes are high in protein, a great source of fibre and also a source of iron. With only 4 ingredients and no baking required, these are almost too easy to make.

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Raw Vegan Fudge Brownie

A satisfying healthy dessert. With the mix of protein, fibre and healthy fats, this dessert won't cause a blood sugar crash. 

Course Dessert
Author Andrea Docherty, RD

Ingredients

  • 1 cup canned cooked lentils drained and rinsed
  • 1 cup dates pitted
  • 1/2 cup natural peanut butter
  • 1/4 cup cocoa powder
  • 2 tbsp pumpkin seeds, crushed walnuts or pistachios optional

Instructions

  1. 1. Blend all ingredients in a food processor until smooth.

    2. In a small baking dish or pyrex, press down and make the bars about ½ inch thick.

    3. Top with pumpkin seeds (or other nuts) if desired. 

    4. Place in fridge for at least 30 min to chill. Serve cold. 

No Added Sugar Energy Bites

No Added Sugar Energy Bites

These no-bake energy bites make a tasty, filling snack. I wanted to see if they would stick together without honey, and they did! So there is no added sugar – it’s sweetened with some mashed banana and dried currants.

You could make these nut free by using sunflower seed butter or soy butter (Wow butter) so that they are school-friendly. Recipes like these are great for getting kids involved in the cooking.

Store these in the fridge for up to a week or freeze for up to a month.

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No Added Sugar Energy Bites

Course Snack
Author Andrea Docherty, RD

Ingredients

  • 1.5-2 cups quick oats
  • 1 ripe banana mashed
  • 0.5 cup almond butter
  • 0.25 cup ground flax seed
  • 0.25 cup raw pumpkin seeds
  • 2 tbsp dried currants
  • 0.5-1 tsp vanilla extract
  • 1 tsp cinnamon

Instructions

  1. Use a fork or potato masher to mash your banana in a large bowl

  2. Add the almond butter and mix. Add the oats (start with 1.5 cup and add the addition 0.5 cup at the end if the mixture is too wet) and ground flax and mix. Add the rest of the ingredients and stir.

  3. Place in the fridge for 30 minutes to harden. Form 12-16 ~1 inch size balls. 

Recipe Notes

You can substitute the currants and pumpkin seeds for other dried fruit, nuts or seeds. 

High Protein Oatmeal Recipes

High Protein Oatmeal Recipes

Oatmeal for breakfast is a great way to start the day! It’s packed with fibre and slow releasing carbohydrates. The type of fibre it contains is soluble fibre, which can help to lower cholesterol. Oatmeal is whole grain so its complete with antioxidants, B vitamins and other nutrients. Not all oatmeal is created equally though. When shopping, you may come across:

  • Instant Oats
  • Quick Oats
  • Large Flake Oats
  • Steel Cut Oats

From the top left and clockwise: Steel cut oats, large flake oats, quick oats.

What’s the difference?

There is not much of a difference in terms of the calorie, fibre and protein content. However, because they have been processed to varying degrees, our body digests them differently.

  • Steel cut oats are the least processed – the oat grain is chopped to make it cook quicker. They will keep your blood sugar more stable and keep you feeling fuller longer.
  • Large flake and quick oats are steamed and rolled and slightly more processed.
  • Instant oats cook fast because they are the most processed so that they cook very quickly. These instant individual packets of oatmeal often have added sugars.

What should you choose?

Your best bet is large flake or steel cut oats. Steel cut oats take 30 minutes on the stove – too long for most people to spend making their breakfast. Make a batch on the weekend to reheat (on the stove or on the crockpot) or try the instant steel cut oats – I love the PC Blue Menu Plain Instant Steel Cut Oats.

Creating a balanced, energizing meal

Oatmeal alone isn’t super exciting, nor does it make a balanced breakfast! You’ve got to add some protein, healthy fats and ideally some fruit as well. Protein at breakfast will keep you feeling fuller longer.

Below are some ways to boost the protein and flavour in your morning oats! You will find two recipes – Lentil Oatmeal and Oatmeal with Eggwhites. At the end of this article, you will find some high protein toppings for your oats!

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Lentil Oatmeal

Use a 2:1 ratio of oatmeal to lentils. Double that amount and add that much water (for example if you used ½ cup total of lentils and oats, add 1 cup water). You can also try using milk or milk alternative. 

Course Breakfast
Author Andrea Docherty, RD

Ingredients

  • 1/4 cup red lentils
  • 1/4 cup oatmeal
  • 1.5 cup liquid (water or milk)

Instructions

  1. In a pot, bring the oats, lentils and liquid to boil. Turn down to a simmer and cook until all water is absorbed.

  2. Add your favourite toppings. 

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Oatmeal with Egg Whites

The yolk contains half the protein and most of the vitamins and minerals, however adding the egg yolk to the oatmeal really changes the flavour. In this case, stick to just egg whites to mix in with your oatmeal. 

Ingredients

  • 1/3 cup oatmeal (quick or large flake)
  • 2/3 cup water
  • 1/3 cup egg whites

Instructions

  1. In a bowl, add your serving of quick oats. I use about 1/3 cup quick oats and 2/3 cup water. Microwave for 1 minute until it starts to cook but is not completely done.

  2. Remove from microwave and add egg whites. Start with 1/3 cup and you can always add more depending how much protein you want to add or the texture you prefer. Stir this into the oatmeal.

  3. Place back in the microwave and cook for 1-2 minutes, stirring midway. You want the egg whites to start to cook but don't overcook them or else they don't mix well into the oatmeal. You'll have to play around with the time since microwaves vary, but you don't want the eggs too runny or too firm. 

  4. Once finished, remove from microwave and stir to incorporate all the eggs into the oatmeal. 

  5. Add any toppings like fruit, cinnamon, or flax, chia, hemp seeds, nuts and nut butters for healthy fats. 

Recipe Notes

You can also cook this on the stove top. Add the water and oats and bring to a boil. Turn down to a simmer (low-medium heat) and add egg whites, stirring often until proper consistency is reached and oats and eggs are cooked. 

High protein toppings:

  • Plain Greek yogurt – just mix it right in with the oatmeal or serve on the side

  • Cottage cheese – also works well mixed in or had on the side
  • Raw nuts and seeds (almonds, cashews, walnuts, pumpkin seeds, hemp seeds, sunflower seeds, etc – keep to 1/4 cup max. depending on your individual needs)
  • Nut butter (almond, peanut butter etc)

Sweeten your oatmeal naturally with fruit like sliced bananas, unsweetened apple sauce, dried fruit or whatever fruit is in season.

Cinnamon and vanilla extract can also add flavour without having to add too much extra sugar.

What is your favourite way to enjoy oatmeal?

Will you make any changes to your breakfast after reading this?

-Andrea Docherty, RD