Easy Vegan Almond Tempeh “Meatballs”

Vegetarian Tempeh "Meatballs" with Almonds

Not even a week has passed since my return from Indonesia and I can confidently tell you that the thing I miss most is not the warmth nor the beaches, its the food. The flavours and the variety place this cuisine at the top of my list. If you haven’t tried tempeh yet, and your a lover of healthy and tasty food, boy have I got a treat for you. Indonesians enjoy it fried and spicy, and often will add it to dishes such as Gado Gado (see my simplified recipe for Gado Gado Peanut Satay Sauce Recipe) or have it cooked in a spicy sambal served with rice. It is as versatile as tofu, but many prefer the firmer texture of tempeh over its soybean cousin. Here is my play on tempeh, and a good one to get you started on your tempeh journey – Simple Almond Tempeh “Meatballs”.
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Simple Beet Dip with Balsamic Vinegar and Cream Cheese

Simple Beet Dip with Cream Cheese and Balsamic Vinegar

If I have learned one thing from having a weekly vegetable box delivered to my door it is this – beets are always in season. Well they are on Vancouver Island anyway. From June, straight through to October, they haven’t missed a beet, and I have heard down the grapevine that the winter edition is set to include even more of this tasty vegetable. I have only just begun the experience the versatility of beets, from Beet Apple and Kale Salad with Walnuts and Dill to Beet and Goat Cheese Salad with Green Beans and even Gluten Free Beet Chocolate Muffins with Chickpea Flour. And now another beet inspired dish to add to the repertoire – a super Simple Beet Dip with Balsamic Vinegar and Cream Cheese.
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Protein Rich Zucchini Noodle Lasagna with Cottage Cheese

Simple Zucchini Noodle Lasagna with Summer Vegetables
When your roommate is intolerant to lentils, vegetarian sources of protein are limited. We have had more than our fair share of Summer Tofu Salad Bowl and Vegetable Packed Crustless Quiche with Feta but there are only so many egg and tofu dishes you can stomach in a week. So I turned to protein rich cottage cheese to help square out our vegetarian dinners. Using our high supply of zucchini from our weekly veggie box and my motivation to get some protein versatility into our diets, I came up with this Zucchini Noodle Lasagna with Cottage Cheese. Not only is this vegetarian dish high in protein, it is also great for those looking for a low carbohydrate meal. And best part is… its easy!
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Simple Vegetable Packed Crustless Quiche with Feta

Simple Crustless Vegetable Quiche with Vegetables and Feta

The abundance of zucchini is a guarantee that summer is in full swing. Creative uses for zucchini have taken over my Pinterest news feed – ranging from stuffed, to chips, to zucchini noodles. People are mad about this summer veg but no need to get too fancy, zucchini can produce some quick and easy dishes as well. This Simple Vegetable Packed Crustless Quiche with Feta recipe is exactly that. No stove stop required (less dishes, yes!), and with 2 1/2 servings of vegetables per serve and a whole lot of protein, it’s super healthy as well!
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Healthy Chickpea Spread with Sundried Tomatoes

Recipe for Healthy Chickpea Spread with Sundried Tomatoes and Cilantro

Hands down, the Middle East is one of my favourite regions in the world to visit. Sleeping on rooftops, shopping the magical bazaars, and sampling the amazing cuisine. Just as you would be served a bread basket here at home, some creamy hummus and fresh made pita is the Middle Eastern way of welcoming you into their restaurant. Their hummus is rich with flavours that we could only hope to replicate. I think this may be partially due to their top quality olive oils that are equally aromatic as they are rich in flavour. So what do I do when when I can’t replicate their delicious hummus – create a ‘chickpea spread’ instead. This oil-less Healthy Chickpea Spread with Sundried Tomatoes knows that will always be overshadowed by it’s creamy hummus cousin, but coming in second isn’t so bad either.
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Beet Apple and Kale Salad with Walnuts and Dill

Beet Apple and Kale Salad with Walnuts and Dill Recipe

As I grow older (and wiser), I can start to appreciate the presence of fruit in salads. Where the sight of strawberries in a salad used to make my stomach churn, I can now appreciate the surprise burst of sweetness from a blueberry, or the tartness from an apple in a salad. This April the veggie stands are showcasing beets, kale and apples. When these seasonal delights are jazzed up with a little bit of fresh dill and a simple vinaigrette style dressing, an exciting springtime dish is created.
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Seasonal Roasted Vegetable Bowl with Kale Pesto, Lentils and Barley

Roasted Seasonal Vegetable Bowl with Kale Pesto Lentils and Barley

Ever thought about what’s in season in March? There is no question that Spring has arrived- the flowers are out in full force and the winter jackets have been put back into storage. But even though the cherry blossoms are in bloom, not much is being harvested from the veggie gardens at this time of year. Luckily, last years parsnips, carrots and beets have been kept cold in cellars for us all winter so we can still enjoy last seasons bounty while we wait for the new years crop.
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Steel-Cut Oats with Peanut Butter and Banana

Steel Cut Oats with Peanut Butter and Banana

Healthy alternative to pancakes! Good source of protein! Now that I have your attention, let me elaborate on my bold statements. Nutrition Science is an interesting field in that it is ever evolving and recommendations are continuously being improved upon. One area that is under review is our current daily protein recommendations. We won’t know for awhile, but there is some speculation that they are about to be increased. Nevertheless, following a plant-based diet can leave some of us a bit short on our protein needs – so no better place to start improving on this than with breakfast!

“Steel-cut oats have double the amount of fibre and protein as traditional rolled oats, with 4g of fibre and 5g of protein per serve”


What makes steel-cut oats so special? Firstly, you can make a big batch of them on a Sunday night and have breakfast ready for the rest of the week. They taste great cold or re-heated; simply double the below recipe and add more milk or milk alternative in the morning to thin it out. Secondly, they are the least processed type of oats. The grouts are simply hulled, toasted and then chopped into 3-4 little sections. Thirdly, oats are packed full of beta-glucans which are known for their cholesterol lowering abilities. Oats are also useful in helping to manage blood-sugar levels. Lastly, steel-cut oats can help us meet our daily protein needs. This is important for muscle synthesis, immune function and overall good health. The addition of peanut butter and soy milk make this a great high protein breakfast.

Steel Cut Oats with Peanut Butter and Banana

And so how are they a healthy alternative to pancakes? To me, anything with peanut butter, banana and honey with a starch is as good as pancakes. You will just have to give’em a try and see for yourself!

Steel Cut Oats with Peanut Butter and Banana

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This a great way to start your day. Steel-cut oats, organic soy milk and peanut butter are all sources of protein to help get your metabolism going. Double the recipe so you will have breakfast pre-prepared for those busy work weeks.

2 Servings
Prep Time:
Cook Time:
Ready In:

Ingredients for Steel Cut Oats with Peanut Butter and Banana

  • 1 cup water
  • 1 cup milk or fortified milk alternative (unsweetened)
  • 1/2 cup uncooked, steel-cut oats
  • pinch of sea salt
  • 1 frozen banana*
  • 2 tbsp natural peanut butter
  • 1 tbsp raw honey
  • 1/2 tsp ground cinnamon
  • 1 tbsp whole flaxseed, (option to grind)

*I prefer frozen banana because they are always available in my house, and are much sweeter. A very ripe, non-frozen banana would do just fine as well.

Method For Steel Cut Oats with Peanut Butter and Banana

  1. Bring water and milk or milk alternative to a boil in a medium-sized sauce pan. Once boiling, add the steel-cut oats and a pinch of salt. Reduce the heat to low.
  2. In a separate bowl, mash the banana and add it to the oats. Continue to cook on a reduced heat and simmer uncovered for about 15-20 minutes, making sure to stir often.
  3. You know the oats are finished when the are nice and creamy. Remove them from the heat and add in the peanut butter, honey, cinnamon and flax. Give it a good stir to ensure everything is well blended.
  4. This dish is great as leftovers for the following morning. Simply store in an air tight container in the fridge, and in the morning add a splash of milk or milk alternative and eat cold or heated.

Make it vegan: Use maple syrup in place of honey
Add more protein: Add 2 tbsp of hemp hearts per serving
Make it gluten free: Check for certified gluten free oats
Make it 50% raw: Serve with fresh banana, and add 1/4 cup of raw pecans or walnuts and a handful of fresh berries

Nutritional Information

Made with soy milk

Calories: 295
Total Fat: 5g
Saturated Fat: 1.9g
Sodium: 120mg
Carbohydrate: 40g
Fibre: 7.8g
Sugar: 17g
Protein: 15g
Calcium: 200mg
Iron: 2.6mg

Raw Chocolate Brownie with Caramel Icing

Raw Chocolate Brownie with Caramel Icing

Tomorrow is Valentines day and being the responsible Dietitian that I am, I am sharing my favourite ultra healthy raw chocolate brownie. If your looking for a non-Cadbury chocolaty treat for your special someone, I encourage you to give this recipe a try. Even the biggest of skeptics would be impressed by the gooiness of the dates, and the heartiness of the nuts. And you wouldn’t believe its completely raw! But what really makes this recipe a keeper is the “caramel icing…”
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Japanese Miso and Barley Soup with Edamame Beans

Japanese Miso and Barley Soup with Edamame Beans
I think I was born in Japan in another life. For me, nothing compares to Japanese cuisine – always so light, healthy and tasty, and always an emphasis on seasonal eating. There is also the admirable focus on omega-3 rich sources such as seaweed and oily fish, as well as pickled vegetables and fermented soy products such as miso. With the residents of the island of Okinawa in Japan exhibiting a life expectancy amongst the highest in the world, maybe we should be paying more attention to the basis of Japanese cuisine.
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