May 2024

Miso Butter Roasted Brussels Sprouts

Wanna level up your veggies? Try out this Miso Butter Roasted Brussels Sprouts. The combination of miso and butter are so amazing with roasted veggies of your choice.


2 lbs (908 g) Brussels Sprouts trimmed and cleaned
1 Green Onion sliced for garnish
2 Tbsp (30 g) Miso Paste
2 Tbsp (30 g) Vegan Butter melted
1 Tbsp (15 ml) Rice Vinegar
1 Tbsp (15 ml) Mirin
2 tsp (10 ml) Black Vinegar
1 tsp (5 ml) Toasted Sesame Oil
1 tsp (5 g) Garlic Powder
White Pepper to taste

𝗦𝗵𝗶𝗶𝘁𝗮𝗸𝗲 𝗥𝗶𝗰𝗲:

1 1/2 cups un cooked Rice
3 dried Shiitake Mushrooms chopped stem removed
1 Green Onion sliced
1/2 Tbsp (7.5 g) ground Mushroom Powder (You can also use an umami blend such as Trader Joe’s)
1 tsp (5 ml) Toasted Sesame Oil


Cut and trim the Brussels Sprouts. Peel away any loose or discovered layers and then cut them in half.

Mix together the melted Butter, Miso Paste, Sesame Oil, Mirin, Rice and Black Vinegars, Garlic Powder and Pepper. Reserve 2 Tbsp of the mixture for later.

Add the cleaned Brussels Sprouts to a large bowl and toss with the Miso Butter mixture.

Lay the Brussles Sprouts on a baking sheet in one even layer. Bake at 375 for 20 minutes. Flip and continue baking for another 15 minutes or until golden brown.

Make the rice according to package directions but add the Mushroom Powder, Mushrooms and Green Onion to the cooking vessel.

Serve Brussels Sprouts over Shiitake Rice and with a little extra Miso Sauce.

Minted Mandarin Orange

We sure love a refreshing salad bowl! Here’s a Minted Mandarin Orange, Chickpea, Quinoa and Butternut Squash Salad

Cook for 30 min
Serves 4
2 mandarin oranges peeled and chopped
2/3 cups quinoa
1 can chickpeas drained 15 ounce c
1 cup butternut squash peeled cubed
1 avocado diced
3 baby bell peppers seeded diced
4 tablespoons mint chopped
2 limes juiced
1 mandarin orange juiced
1 pinch Salt
½ bunch kale chopped
2 teaspoons olive oil
1 pinch black pepper
1/2 teaspoon smoked paprika

Cook quinoa according to package. To yield two cups of cooked quinoa, cook 2/3 cup. When quinoa is cooked, spread onto a large platter or sheet pan and place in the refridgerator to cool.

Roast butternut squash by tossing in 1 teaspoon olive oil, sprinkling with salt and smoked paprika and roasting for 20 minutes on a sheet pan, turning once halfway. Let cool as you prepare the other ingredients.

In a large bowl put chilled cooked quinoa, chickpeas, bell peppers and mix thoroughly until well tossed
Add butternut, avocado, mint, lime juice,mandarin juice, salt and pepper, mandarin oranges and olive oil
Mix until all flavors and colors are melded.

Put on a bed of kale and top with some more avocado

Mexican Rice and Soy Curls Bowl

It’s Taco Tuesday any day of the week with this Mexican Rice and Soy Curls Bowl served with some avocado, black beans, corn, and cilantro!

Mexican Rice
3 roma tomatoes
3 cloves garlic, peeled
1 jalapeno, end removed
¼ roughly chopped yellow onion
1 tbsp neutral oil
2 cups white jasmine rice
3 cups vegetable broth
¼ tsp salt or to taste

In a blender, add tomatoes, garlic, jalapeno and onion and blend on high until smooth. Warm some oil in a pan with a pinch of salt and then add in rice and move it around to lightly toast it for a few minutes, about 3-4 minutes. Pour in the tomato puree and sauté it into the rice until rice absorbs it. Pour in vegetable broth, give a good stir and bring to a boil, then reduce to a low simmer and cover with a lid and cook for 12-15 minutes until rice absorbs all the liquid. Remove from heat and let sit for 3-5 minutes then fluff with a fork and enjoy.

Soy Curls – Inspired by some Chicharron De Pollo
1 cup dry soy curls
½ cup white vinegar
2 cups hot water
½ vegetable bouillon cube or 1 tsp vegetable bouillon base
1 tsp cornstarch
2 tsp sazon
½ tsp garlic powder
¼ tsp onion powder
½ tsp paprika
½ tsp ground cumin
½ tsp ground coriander
2 tsp soy sauce
Salt and pepper to taste
Juice of ½ lime over top

In a bowl, add your soy curls and pour over top hot water, vegetable bouillon, and vinegar, then allow to sit and soak for at least 5-10 minutes.

Drain the liquid using a mesh strainer and carefully squeeze out as much liquid from the soy curls as you can. Add your soy curls to a bowl and pour in your cornstarch, sazon, garlic powder, onion powder, paprika, ground cumin and coriander then toss to coat.

To a warmed skillet with a teaspoon of oil add your soy curls, then your soy sauce and sauté until your soy curls have released a good bit of moisture and start to firm up and lightly brown, about 5-10 minutes. At the very end, add a squeeze of lime juice over top and serve.

Mediterranean Spice Mushroom Skewers and Vegan Tzatziki

Mediterranean Spice Mushroom Skewers and Vegan Tzatziki!!

IN THIS BOWL: Toasted quinoa, blistered mix bell peppers and onions seasoned with oregano, garlic powder and onion powder, toasted quinoa, kale microgreens, vegan tzatziki dip and mediterranean spice mushroom skewers topped with chopped parsley.

8oz (about 12) baby bella mushrooms
3 tbsp avocado oil
1 tsp smoked paprika
1 tsp sumac
½ tsp garlic powder
½ tsp onion powder
½ tsp coriander
½ tsp cumin
½ tsp chipotle powder (optional)
1 tsp sea salt

Preheat oven to 450°F.

In a bowl combine together all the ingredients aside from the mushrooms and mix till well incorporated.
Gently slide the mushrooms onto the skewers and brush each mushroom with the oil and spice mix, making sure to get all sides.

Place mushrooms on a pan and bake until shrunken in size and cooked through, ~15 mins. Enjoy!

1 cup vegan yogurt
2 cups shredded cucumbers
1 tbsp lemon juice
1 tbsp fresh dill, chopped
1 tbsp fresh mint, chopped
1 tsp garlic powder
1 tsp sea salt
½ tsp cayenne (optional)
More mint and dill for topping

Start by wrapping the shredded cucumbers in a towel and twisting to squeeze out as much water as possible.

Combine the cucumbers with the rest of the ingredients in a container with an airtight lid. Stir until everything is well distributed then refrigerate 30 mins and enjoy!

Mediterranean Orzo Salad

Mediterranean Orzo Salad bowl is packed with tons of fresh dill, tomato, olives and vegan feta! Such a hearty and refreshing bowl you’ll love!


1 box of orzo
1 cup cherry tomatoes quartered
3/4 cup chopped artichoke hearts
1/2 red pepper diced
1/4 red onion finely diced
1/2 cup vegan feta
1/2 cup lightly packed dill
1/3 cup kalamata olives
1/2 cup toasted slivered almonds
2-3 tbsp olive oil
Sea salt and cracked pepper to taste

cook orzo according to package, drain and stop with cold water. Throw everything into a large mixing bowl and gently mix to combine. Finish with olive oil, sea salt and pepper and extra dill.

Dig into this Mediterranean Kalamata Hummus

This hummus is perfect to make for a healthy appetiser as it’s not only tasty but packed with plant-based protein and healthy fats. Add this to your meal prep and enjoy as a nutritious snack with veggies or crackers all week long!

Mediterranean Kalamata Hummus:

14 oz can white beans of choice, drained, liquid reserved (I like to use half cannelini beans and half chickpeas)
1-2 TBSP aquafaba (liquid from beans) (save the rest to use as an egg white substitute later!)
1 TBSP tahini (optional)
1-2 lemons, juiced (adjust to taste)
1/2 C pitted Kalamata olives
2 TBSP ground flax seed
1/2 tsp oregano, basil, parsley
1 tsp garlic powder
1/2 tsp cumin
1/2 tsp salt and pepper

Place all ingredients in a food processor and mix until fully combined and super creamy. Season to taste.
Serve topped with high quality olive oil, olive tapenade, fresh parsley, crispy chickpeas, and sliced olives with veggies, bread, or crackers for dipping!

Mediterranean Garden Salad

Mediterranean Garden Salad. This bowl is also packed with Harissa and Za’atar Peal Couscous! We’re absolutely loving all these flavours and textures.

What’s in this bowl? A base of baby spinach and romaine lettuce topped with artichoke hearts, red onion, kalamata olives, cucumber, steamed beets, avocado, heart of palm, yellow and black cherry tomatoes, yum yum red and yellow baby bell peppers, basil, crushed pistachios and dried mint with a side of harissa and za’atar pear couscous.

1 cup pearl couscous
1¼ cup water
1 tsp olive oil
1 tsp za’atar
½ tsp harissa
1 tsp sea salt


Combine all ingredients aside from the couscous in a pot and bring to a boil.
Add the pearl couscous, lower heat to simmer, cover and let cook until all liquid has been absorbed, ~10 mins.

Remove from heat and let sit covered 5-10 mins. Fluff with a fork and enjoy!

Maple curry tempeh


This makes 3 servings

1 block tempeh – cubed
1/4 cup liquid aminos or soy sauce
2 tbsp sesame oil
2 tbsp apple cider vinegar
2 tbsp maple syrup
pinch salt/pepper
salt/pepper to taste

1 garlic clove – minced
1/4 tsp grated or minced ginger
1/4 tsp cumin seeds
1/4 tsp mustard seeds
1/4 cup vegetable broth
1/4 cup maple syrup
3 tbsp liquid aminos or soy sauce
1 tbsp vinegar of choice
juice from 1/2 lime
1 tsp curry powder
1/2 tsp turmeric
1 tbsp arrowroot starch/powder (can sub tapioca flour or cornstarch)

optional sides, broccoli and quinoa or rice


Toss tempeh in marinade and let sit for at least 30 minutes.

Preheat oven to 400 degrees. Remove tempeh from the marinade and roast for 35 minutes. If cooking broccoli add this to the pan and roast for the same amount of time.

While tempeh is cooking, make your sauce. Heat a sauce pan with oil over medium heat. Add garlic, cumin seeds, mustard seeds, and ginger.

Cook for 5 minutes. Add all remaining ingredients except for the arrowroot powder and simmer for 5 minutes. Lastly add in your arrowroot starch and whisk in until sauce thickens – this will take under a minute.

Toss tempeh in sauce. Serve with rice and greens of choice

Loaded Vegan Pasta Salad with a Zesty Garlic Herb Dressing

In this bowl: Rainbow pasta, kale (green, red and dino), chickpeas, roasted red bell peppers, carrots, celery, apples, red onion and avocado tossed with a zesty garlic and herb dressing.


¼ cup olive oil
¼ cup lemon juice
1 large clove garlic
1 tbsp fresh dill
1 tbsp fresh mint
1 tsp sea salt


Combine all ingredients in a high speed blender and pulse till smooth. Enjoy!


Say goodbye to boring salads! This one is super hearty, full of bold, bright, and savoury flavors, and topped off with refreshing tomatoes and cucumbers. This is also packed with amino acids from the quinoa and lentils making it a COMPLETE protein.

Ingredients for Loaded Lentil Quinoa Summer Salad:


1/2 C quinoa, cooked and cooled

1/2 C green lentils, boiled for 12 minutes and cooled

1/2 bunch lacinto kale, chopped and massaged for 15-20 seconds with 1/2 tsp EVOO + 1 lemon, juiced

1 C sunflower greens

1 C arugula

1/2 C finely grated purple cabbage

1/4 red onion, finely chopped

1/2 C castellavano olives, halved

1 C heirloom cherry tomatoes, halved

1/4 C sun dried tomatoes, chopped

1/4 C crispy chickpeas

1 TBSP pine nuts, toasted

Lemon Balsamic Pine Nut Vinaigrette:

1/4 C balsamic vinegar

1 lemon, zested and juiced

1 tsp dried parsley

1 garlic clove

1 tsp Dijon mustard

1 TBSP pine nuts

salt and pepper


Toss greens, quinoa, lentils, and cabbage in a large bowl. Divide between serving bowls.
️Top with remaining ingredients.
️Add all ingredients for dressing to a blender and purée until combined. Season to taste.
️Drizzle dressing over salads and toss to combine!