Dinner

Teriyaki Brown Rice Stir Fry

• A handful of Brussels sprouts
• 5 mushrooms chopped
• 3/4 cup of cooked brown rice
• Gluten Free salt reduced Teriyaki sauce
• 1/2 chopped white onion
• 1/4 cup red onion
• 1 capsicum chopped
• 1 carrot chopped

Fry all ingredients with 1 tsp of olive oil in a wok and add teriyaki sauce to finish!

Lentil, Kale and Sweet Potato Stew

• 1 can low sodium diced tomatoes
• 2 cups low sodium chicken broth (or veggie broth)
• 1 cup lentils, dried green
• 1 large sweet potato, cut into small cubes
• 1 yellow onion, diced
• 1 green or red pepper, diced
• 1 tbsp curry powder
• 3 cloves garlic
• 1 bunch kale, coarsely chopped
• 2 cups water (more or less, depending on if you want it soupier or stew)
• 1 small zucchini, quartered and diced
• Pinch garam masala, cumin (optional)

1. Sauté onion in a small amount of olive oil (add a splash of water if things start to stick).
2. Add sweet potato, garlic, and curry powder after 3 minutes.
3. Sauté for about 5 more minutes, until everything is tender. Add can of tomatoes, lentils, broth, and water.
4. Simmer on low heat for 45 minutes or until lentils are tender.
5. Add kale and red pepper at the end, so they don’t get soggy, and cook for about 10 more minutes!

Vegan Cauliflower, Potato and Chickpea Curry

• 1 large (2 lbs) head of cauliflower, trimmed
• 3/4 lb gold potatoes
• 2 tablespoons organic extra virgin olive oil
• 3 medium onions, chopped
• 4 garlic cloves, minced
• 1-inch piece of fresh ginger, peeled, and finely grated
• 2 teaspoons ground coriander
• 2 teaspoons ground cumin
• 1/4 teaspoon ground cardamom
• pinch of dried red pepper flakes
• 1 (28-ounce) can chopped tomatoes
• 1 (14 to 15 ounce) can chickpeas, drained and rinsed
• 2 cups vegetable broth (or substitute with water)
• 1 tablespoon garam masala
• 3/4 cup light coconut milk
• large bunch of fresh cilantro, chopped
• sea salt
• black pepper

1. Cut the cauliflower into medium-sized florets. Chop the potatoes into 3/4-inch chunks roughly. Place cauliflower and potatoes in a large soup pot and fill with cold water. Season the wall heavily with salt. Bring to a rolling boil over the stove. Remove from the heat immediately, and drain gently into a colander. Place colander over the pot to stay warm while you prepare the remaining ingredients.
2. Heat the oil in a large, heavy pot Add the onions, garlic, and ginger, and saute, stirring every few minutes, for about 8 to 10 minutes, or until the onions are very soft and translucent. Adjust heat if necessary.
3. Add the ground coriander, cumin, red pepper flakes, star anise, and salt and pepper, and cook, stirring frequently, for 2 to 3 minutes, or until very fragrant. Add the tomatoes with their juices and drained chickpeas, and stir mixture together. Add the cauliflower and potatoes. Add the vegetable broth (or water, if using)--the broth/water should almost reach the top of the vegetable mixture--and bring to a low simmer. Simmer mixture for 10 minutes, stirring occasionally, until the cauliflower and potatoes are fork tender.
4. Stir in the garam masala and coconut milk, simmer for an additional 10 minutes, and season to taste with salt and pepper. Don't be afraid of salt--this dish needs heavy seasoning!
5. Finish the soup by sprinkling and stirring in 1/2 to 3/4 cup roughly chopped cilantro.

Italian Vegan Pasta

• 1 medium zucchini, spiralized or julienned or 1 serving cooked pasta or 1/2 cooked spaghetti squash
• 3/4 cup walnuts, finely chopped and toasted
• 3/4 cup gluten-free rolled oats, processed into a coarse flour
• 1 cup shredded carrot
• 1/3 cup fresh basil leaves, finely chopped
• 2-3 tablespoons finely chopped oil-packed sun-dried tomatoes (about 2 large)
• 3 large garlic cloves, minced
• 1 (15-ounce) can kidney beans, drained and rinsed
• 2 tablespoons ground flax + 3 tbsp water, mixed
• pinch of dried red pepper flakes
• 1/2 tablespoon olive oil
• 1 teaspoon dried oregano
• sea salt
• black pepper

Bean balls

1. Preheat the oven to 350F and line a large baking sheet with parchment paper. Toast the walnuts for 7-9 minutes until fragrant and golden.
2. Meanwhile, add the oats into the food processor and process until finely chopped. You want the texture to be like a coarse flour.
3. Add the grated carrot, chopped parsley, basil, sun-dried tomatoes, garlic, walnuts, and oat flour into a large bowl. Stir to combine.
4. Add the drained and rinsed beans into the food processor and process until finely chopped. You want the mixture to be a coarse paste with some beans still intact, but don't completely puree the mixture. Stir the processed beans into the bowl with the vegetables and oat flour.
5. In a mug, whisk together the ground flax and water. Let it sit for only 15-20 seconds, any longer and it will get too thick. Stir into the vegetable bean mixture until fully combined.
6. Stir the oil, oregano, salt, pepper, and red pepper flakes (if using) into the bowl, adjusting amounts to taste if necessary.
7. Shape the mixture into 18-20 balls (the size of golf-balls), packing each ball tightly between your hands so it holds together well. Place each ball onto the prepared baking sheet an inch or two apart.
8. Bake for 20 minutes, then gently flip the balls and and bake for another 15-20 minutes until golden on both sides.
9. After baking, place balls on a cooling rack for 10 minutes to cool slightly.
10. Serve with spaghetti squash pasta and tomato sauce (either homemade or store-bought).

Squash pasta

1. Preheat the oven to 375F. If your squash is quite large, start by slicing off the stem. This makes it easier to slice through and also gives you a flat base to work with. You can do this on a cutting board or an old tea towel.
2. Place squash flat end down. With a [recently sharpened] chef’s knife, slice down the middle lengthwise. I like to use a “rocking” motion to cut through.
3. With a metal ice cream scoop or spoon, scoop out the seeds & guts. Brush halves with a tiny amount of olive oil
4. Sprinkle with Herbamare (or sea salt) and freshly ground black pepper. Place on a baking sheet lined with parchment paper, cut side down. The salt & pepper you just sprinkled on will stick to the oil.
5. Roast at 375F for around 35-45 minutes, or until you can easily scrape strands away from the squash. The outer yellow skin will also deepen in colour. Baking time will vary depending on the size.
6. Remove from oven and flip each half. At this point, feel free to use the fork to see if the strands easily come off. If it’s ready, cool for about 5-10 minutes and then grab the fork and scrape the squash flesh over and over. You’ll be left with a bunch of spaghetti-like strands!