Low carb, high protein Vegan Curry with Naan

With just a few ingredients around the house (some vegan staples for sure) you can whip up a quick, healthy and protein rich meal that won’t break the bank or your summer bod goals.

25 minute meal done up right. Nutrition information for the curry dish is noted.

Vegans need protein too ~ keep your nutrition tight with a plan of attack and always have options available to you in your kitchen.

Ingredients:

1 can chickpeas

3 cups chopped kale
1/2 large yellow onion
5 cloves garlic
1/2 inch garlic
1 cup shelled peas
1/3 can regular coconut milk
1 cube boullion 2 cups hot water
Garam Masala – 1 tbsp
Curry – 1 tsp
Turmeric – 1 tsp
1 block extra firm tofu pressed
Salt to taste
“Naan”
Vegan Parm – I used THIS ONE
Olive oil
Garlic salt
(light dusting of each)
Method: 
Heat 1/2 tsp of oil in large saucepan.
Add chopped onion, garlic and ginger on medium low heat.
Add chickpeas with 1/2 aquafaba & cook for 5 minutes.
Meanwhile – in lightly greased pan fry cubed tofu until browned on all sides.
Add hot water and bullion, turn up to medium, cook and reduce water for 3-4 minutes.
Add 3 pinches of sea salt, peas & kale then stir in coconut milk cook for 2 more minutes.
Finally, add panfried tofu and mix.
To create “naan”:
Set oven to 400 degrees. “Butter” tortillas with oil lightly, sprinkle with garlic salt & vegan parmesan. Bake for 5-7 minutes then change to 525 degree broil for 2 minutes or until tortillas start to bubble/brown slightly.
Nutrition Facts
Servings 4.0
Amount Per Serving
calories 285
% Daily Value *
Total Fat 9 g 13 %
Saturated Fat 2 g 11 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 3 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 3191 mg 133 %
Potassium 540 mg 15 %
Total Carbohydrate 32 g 11 %
Dietary Fiber 10 g 39 %
Sugars 8 g
Protein 20 g 40 %
Vitamin A 156 %
Vitamin C 181 %
Calcium 24 %
Iron 25 %

Haricots Blanc & Jalapeño croquettes with fresh lime aioli

Make a bundle and have quick dinner on the go
Make a bundle and have quick dinner on the go

I love returning from a trip abroad to my food staples. Most recently, I was in Cuba – you’ll have to wait for my scathing review in the coming weeks – and you honestly cannot find very much fresh or tasty food. Without going into too much detail; beans and Veganaise tasted pretty damn good after eating the equivalent of prison food for 2 weeks.

This recipe is simple, quick and super tasty. I feel like anyone would like the flavours regardless of picky palettes. Feel freer to get creative with the spices too – if you don’t have Jalapeno’s look to your spice cabinet for something else that tickles your fancy. Maybe even curry?

By the way, these little gems freeze up well, so make a double batch and freeze them!

Ingredients: 

1 large can of white kidney beans

3 cloves garlic

1 jalapeno seeded and diced

1 egg or 1 eggs worth of egg replacer/flax seed

1/2  cup bread crumbs ( I like to process my own out of leftover homemade sourdough loaf..nom nom)

1 tbsp olive oil

1/4 cup cornmeal (optional but helps with burning)

1 cup fresh chopped flat leaf Italian parsley

Salt & Pepper to taste

Aioli

1/4 cup veganaise

6 tbsp freshly squeezed lime juice

Method: 

Combine rinsed  beans, jalapeno, garlic, parsley, egg, salt and pepper  and bread crumbs in food processor. Add bread crumbs slowly and make sure that you still see some bean pieces and haven’t created a pudding out of your mixture.

Roll into about 10-12 balls, coat lightly with cornmeal and refrigerate for 30-45 minutes.

Meanwhile mix veganaise and lime juice in small bowl.

Heat skillet to medium high. Place bean balls into pan and fry until golden brown. Push down on them lightly to flatten.

Remove from heat, drizzle with aioli and serve.

Serves 2-4 as dinner or works as an appy well if balls are rolled to a smaller size.

Not your Mee’s Bahn Mi

A beautiful thing
A beautiful thing

So excited I can’t even write an intro.

 Ingredients:

1 block firm ORGANIC tofu – pressed

(my press cheat is to place the block between two plates, wrapped in paper towel with a heavy bowl on top for about 20 minutes)

2 tbsp black sesame seeds

3/4 cup oats

1 cup diced fresh cilantro

1 diced/sliced tomato

3 large cloves garlic

1/4 cup sliced cucumber

4 Ciabatta buns – gluten free option is brown rice wraps which work really well, you’re welcome celiac friends.

2 tbsp tamari

1/2 tbsp Liquid smoke

1.5 tbsp vegan/vegetarian Worcestershire

1 large yellow onion

1/2 & a bit cups bread crumbs

2 seeded jalapenos

1/2 tbsp Ginger

1/2 tbsp Paprika

1 tbsp Cumin

1/2 tbsp Corriander

1/4 tbsp Cayenne

Salt & Pepper to taste

2 tbsp sesame oil

 

Method:

Get your tofu pressing if you haven’t already, this needs doing first. Next get on creating the Pickled Carrot/Daikon and Aioli before you start on the rest of the recipe.

Did you get pickling and aioli’d? If not, get back to those recipes, if yes, good. Let’s start.

Place all ingredients other than tomato, cilantro, cucumber and jalapeno’s in food processor. Blend until the mixture can be shaped into patties. Shape yourself some lovely little patties and hold on to your hats because your mouth is going to be revved up with food passion like you’ve never seen before.

 

A greater tofu patty was never created.
A greater tofu patty was never created.

 

Preheat a cast iron pan for 10 minutes to medium heat setting. Add 1 tbsp sesame oil and coat pan evenly. Fry up sliced onion and garlic for about 5 minutes or until translucent. Place patties in pan and cook for 5-7 minutes on each side, careful not to allow for too much burning to occur on the outer edges. Add remainder of sesame oil if your pan dries up.

 

179A0772

NOW you’re going to spread your bread or wraps with that lovely aioli you made then stack on your patties, toppings and FINALLY your pickled carrot delight. You’re going to top this off with some salt and pepper and enjoy, thoroughly. I opted to cut mine in half because it was a little breakable.

This recipe serves 4 or 8 snack-sized 1/2 sammies. It’s a big one so don’t bother with any sides.

 

Raspberry vegan shake – Bodybuilder friendly

My life has never been boring. I attribute this entirely to the fact that I have ants in my pants and have since I can remember. My folks like to think that because they had me wrapped up in so much dance as a kid that I never knew how to do anything but plow full speed ahead – I think I tend to agree with this.

The latest passion I have developed is for bodybuilding. Not the stuff where you become Arnold Schwarzenegger over night, but the kind that gets you in about the most amazing shape of your life – AND it’s easy to maintain. As I have embarked on a new adventure I thought that I would share a recipe that worked for me and may help other people who are on the same path!

There is a lot of calorie/macro counting which is TOTALLY not my thing however, it’s interesting all the same so here I am, learning more!

Ingredients: 

150g Soyganic Tofu

1/2 1 navel orange

1/2 cup frozen raspberries

1/2 cup Vega Vanilla protein

1/2 large banana

Method: 

Add water and blend baby blend!

Health Breakdown: 

285 Calories

40 Carbs

5g fat

22g Protein

136g Sodium

24 g sugar

Vegan Metis Bannock – Frybread

Tradition 2.0
Tradition 2.0

A long time ago…..but so good….read on!

Anastacia came home from school on Friday talking about what she learned that week. Part of her experiences were speaking and learning about First Nations people, apparently Bannock was either discussed or eaten.

Having Metis roots close at home meant that she had already experienced making and cooking Bannock over an open fire at home and she has also been exposed to a tidbit of the culture.

She asked if we could make Bannock. I accepted the challenge and added a twist – veganism.

If you like scones, you’ll love this recipe.

Ingredients: 

3 cups pre-mixed cake flour (includes baking soda/powder/salt)

3 tbsp granulated organic cane sugar

1 tbsp baking powder

1 tsp salt

1/2 block (lb) of vegan butter spread (or butter if you will)

1 cup almond milk

Jam/Honey/Agave nectar for topping

Method: 

Preheat oven to 425

Mix dry ingredients.

Add butter and mix by hand until crumbled.

Slowly add almond milk until dough forms but is not sticky/runny. (Add little bits of flour if your mixture is too wet).

Knead (folding) for 2 minutes.

Form into ball.

Spread in circular formation about 1/2 an inch thick on cookie sheet. I use a pizza sheet.

Bake for 20 minutes or until browned.

Serve warm drizzled with jam, honey or agave nectar.

 

 

Last Minute Vegan Shepards Pie

Image may contain: food

After going back and forth between going out and making the cheaper & healthier decision to stay in, I brainstormed with what was left in the fridge and came up with this recipe. This is SUPER high in protein and great for those looking to keep carbs & fats down. Freezes well.

Definitely could feed 8 average eaters if you serve it with a salad!

Ingredients: 

3 cloves garlic diced

1 tsp onion powder

1 cup chopped celery

1 cup chopped carrot

1 small potato cubed with skin

1 medium sweet potato/yam cubed with skin

3-4 cups “seasoned” riced cauliflower (2 small packs)

1 round Lightlife beef or any other beef type product

2 cups reconstituted TVP

1 can beans ( I used white kidneys)

3/4 cups frozen or fresh peas

1/2 – 3/4 cup veggie broth

Spray oil 0r oil IN a sprayer

1 tsp garlic powder

2 tbsp fresh rosemary chopped

2 tbsp fresh thyme chopped

salt & pepper to taste

Directions: 

Preheat oven to 375 degrees.

Chop potato and yam (leave skins on) and bring to low boil for 15 mins on stovetop.

Meanwhile chop carrots, celery and finely diced garlic. In pan on medium heat add 1/2 tsp oil (or used greased cast iron as I do) add veggies & cook for 4-5 minutes then turn down to medium low.

In separate bowl add TVP and 1-2 cups of hot water to reconstitute. Chop fresh rosemary & thyme.

Add herbs, onion powder, light life beef crumbles, tvp & beans to veggies and cook for 10 more minutes on stovetop. Add salt & pepper to taste. At the very end add frozen or fresh peas.

Strain potato/yam and add back to pot with veggie stock, garlic powder & pepper. Blend with hand blender – add 2 packs of seasoned riced cauliflower slowly, blending in about 3/4 cup at a time until entire mixture is smooth.

Transfer contents of frying pan to baking dish and evenly spread throughout, use a spatula to remove potato/cauliflower mixture from pot and spread evenly. Spray top with coconut, olive or avocado oil lightly. Salt & pepper if desired.

Image may contain: dessert, food and indoor

Bake at 375 for 15 minutes. Switch to 425 broil & broil for approximately 5 minutes or until top browns to your liking.

Serve with a salad!

 

Nutrition Facts
Servings 8.0
Amount Per Serving
calories 294
% Daily Value *
Total Fat 5 g 7 %
Saturated Fat 0 g 2 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 960 mg 40 %
Potassium 875 mg 25 %
Total Carbohydrate 35 g 12 %
Dietary Fiber 13 g 54 %
Sugars 10 g
Protein 26 g 53 %
Vitamin A 91 %
Vitamin C 59 %
Calcium 19 %
Iron 31 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

High Protein, Vegan Cookie Dough

Almonds & Maple Syrup ~ Always a good idea.

 

Not everyone is a friend of eating cookie dough straight out of the bowl…however, when you make it high protein, vegan and deeeeeeelish….everyone is a convert.

This one is in honour of my friends & clients who just kicked ass on the FML Fat Fry ~ two weeks of torture to shred & kick off a new affirmation for healthy food and fitness.

Enjoy!

Ingredients: 

1.5 cups chickpeas without skins (soak and then remove) pat dry

1/4 cup almond butter

2 tsp vanilla extract – try my homemade recipe HERE

2.5 tbsp maple syrup

1/3 cup carob chips or other chips that are vegan

1 scoop About Time Vanilla Vegan Protein

1/8 cup water if needed

Method: 

With hand blender, food processor OR a fork, combine chickpeas, almond butter, vanilla extract & agave nectar.

Next, add in protein powder and mix. Add a few drops of water as you go along/as needed to blend in the powder nicely.

Remove dough from blender (if blender was used) and hand mix in chocolate chips by mixing with a spoon or by hand.

Roll into balls to make portable OR place in a 1 quart container to eat like dough.

Stores in the fridge for up to a week. Freeze if you wish!

Nutritional Information: 

Nutrition Facts
Servings 1.0
Amount Per Serving
calories 2086
% Daily Value *
Total Fat 74 g 114 %
Saturated Fat 22 g 111 %
Monounsaturated Fat 5 g
Polyunsaturated Fat 7 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 296 mg 12 %
Potassium 3194 mg 91 %
Total Carbohydrate 275 g 92 %
Dietary Fiber 61 g 243 %
Sugars 78 g
Protein 96 g 191 %
Vitamin A 0 %
Vitamin C 24 %
Calcium 63 %
Iron 136 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA

 

Herbal Tea Remedies for Headache

Tension, dehydration, stress, lack of sleep, diet changes and more are reasons why our bodies might be starting to revolt against us – directly in the face.

If you know you’re not coming down with a cold or flu (or other virus) the following recipes are great to work with the body and eliminate headaches of all kinds.

Rest, hydrate, ditch your screens until the pain subsides.

 

Lemon Ginger Migrane Blend: 

2 inches of Ginger

Juice from 1/2 a lemon

2 Cups water

Recipe: Boil on stove top, reduce to simmer for 10 minutes. Strain & serve hot – sweeten if needed but NOT with artificial sweeteners.

 

Feverfew Tea for headaches: 

1 tbsp Feverfew leaves

2 cups hot water

Recipe: Steep for 30-60 minutes & serve

Adders: chamomile, lemon balm, lavender oil or flower

 

Skullcap for headaches: 

1 tbsp skullcap

2 cups hot water

Recipe: Steep for 15 minutes

**Do not use this recipe before operating a vehicle/equipment

 

Other combination teas to try: 

Mint & Plum

1/2 cup chopped dried prunes

1 tbsp green tea

2 tbsp fresh mint

4 cups water

Recipe: Boil prunes, tea & mint for 15 minutes in water. Do not exceed 3 cups per day.

Passion Flower Tea

4 tsp chamomile flower

3 tsp lemon balm

2 tsp feverfew

1 tsp skullcap

1 tsp passion flower

1.5 inches ginger

1.5 litres water

Recipe: Infuse in tea in foster or tea pot or on stove top in pot – brew/simmer for 12-15 minutes. Store in fridge for up to 6 months.

 

 

 

 

 

Take care of your body, naturally.

XX – s

Vegan Meatless Meatballs – they’re not too hard to cook!

So I tried the recipe below and it worked pretty well, other than the fact that I could’ve made them a little smaller but there needed to be a bit more liquid. Try it, you can add it to “spaghetti and meatballs” or leave it crumbled and bake it for pasta sauces (my idea).

It’s great flavour and only took an hour total from scratch – plus you get to get your hands dirty, a little reminiscing of the good old days when you used to help mom in the kitchen – and you can feel satisfied that nothing had to be butchered to fill your belly. (Never mind all of the other horrors of meat production these days).

1 package firm tofu, drained and crumbled
2 vegan eggs / egg replacer equivalent
1 1/2 – 2 cups Italian bread crumbs or matzo ball mix
3/4 cup finely chopped onion
1 clove garlic, crushed or minced
4 tbsp nutritional yeast
2 1/2 tbsp virgin olive oil
1 tbsp soy sauce
1 1/2 tbsp ketchup or barbecue sauce
1 tbsp spicy brown or Dijon mustard
1 tsp chipotle chili powder or smoked paprika (optional)
2 tsp parsley
1 tsp basil
3/4 tsp oregano
3/4 tsp rosemary
3/4 tsp thyme
Plenty of fresh ground pepper
1 handful of bacos
3/4 cup ground pumpkin seeds
3/4 cup grated vegan parm cheese
1/2 tsp ground sage

Save Recipe

Heat oven to 425 degrees. Mash all ingredients together with hands in a bowl. Form 3/4 inch balls and place on a well-oiled cookie sheet or casserole dish. Brush or spray with a coat of oil for best results. Bake for approximately 35 minutes, then carefully turn meatballs and recoat with oil as needed. Reduce heat to 375 degrees and bake for another 10-15 minutes.

Vegan Maple Glazed Tofu with Soba



This recipe was a do it yourselfer after trying to learn a few new ones – that never ended up working out. I have slowly begun to leave the realm of food creativity fear when following a recipe – some recipes aren’t for everyone. I’m ok with that. 

Soba has a *bit* of an acquired taste, so if you’re not sure you like it you could substitute with any long noodle of your choice, that is of course if it’s healthy, right? 

Enjoy this one. It’s great served hot or cold I find. 


Ingredients: 

  • cucumber
  • carrots
  • 2 green onions
  • block firm tofu
  • 1 tbsp sesame seeds
  • 3 tbsp maple syrup
  • 2 tbsp rice vinegar 
  • 2 tbsp grated ginger
  • 2 tsp sesame oil
  • 1 bag soba noodles
  • 1 tsp coconut oil
  • 4 garlic cloves, minced
  • 2 bunches spinach
  • 2 tsp tamari/nama shoyu
 
Method: 
 
Start with a marinade of syrup, rice vinegar, ginger and sesame oil. Coat thickly sliced tofu in this mixture and set aside. 
Put a large pot of water on the stove to boil.

Slice cucumber and carrot into thin sticks with a sharp knife or a mandolin. Thinly slice green onions diagonally. Set aside. 

Toast sesame seeds until lightly golden in a small frying pan set over medium. Set aside. 

Add marinated tofu to pan and grill until browned on all sides – you can also opt to eat this cold. Heat coconut oil in a large frying pan on medium.

Add garlic & stir for one minute. Add spinach in small handfuls until it is all wilted. Ensure you stir often to avoid sticking. Add tamari/nama shoyu and cook for another minute or two.

Set on low/warm. 

While you are working with the spinach add soba noodles in a large pot of boiling water. Cook until tender, about 3 to 4 min. 

Rinse with cold running water to cool and remove starch. First add noodles to bowl, then top with tofu, onion & veggies.

Sprinkle all with toasted sesame seeds. 

Serves 4.