Blueberry Oatmeal Muffins

By Angel Luk on

These muffins are gluten free and delicious!


Ingredients

  • 1 cup mashed bananas
  • 1 cup old fashioned rolled oats
  • 1 large egg, beaten
  • 1 teaspoon baking powder
  • 1 teaspoon vanilla
  • cup blueberries (fresh or frozen)
  • Optional – cinnamon, nuts, seeds, berries


Instructions

  1. Preheat oven to 425F. Place cups in a muffin pan or spray with non-stick cooking spray.
  2. In a medium size bowl mash the banana until smooth.
  3. Add oats, beaten egg, baking powder and vanilla. Stir until just combined.
  4. Stir in blueberries.
  5. Fill muffin cups full with batter. Fill empty cups halfway with tap water.
  6. Bake for 5 minutes at 425F then decrease to 375F for another 12 minutes.
  7. Allow muffins to cool slightly in the pan before removing.


TIPS:

This recipe is gluten free so long...

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Black Bean Salad with Cilantro-Lime Vinaigrette

By Angel Luk on

This recipe serves well as a side dish, but can be turned into a full sized meal if served with cooked quinoa or another whole grain of your choice.


Ingredients

  • 15 oz can black beans, drained and rinsed
  • 1 fresh corn cob, boiled, kernels removed
  • 1 red bell pepper, diced
  • 1 garlic clove, minced
  • 1 tablespoon shallots, minced
  • Ripe avocado

Dressing

  • 4 tablespoon extra virgin oil olive
  • teaspoon lime zest
  • 3 tablespoon lime juice
  • 1 teaspoon salt
  • cup fresh cilantro, chopped
  • Optional – pinch cayenne pepper


Instructions

  1. Combine prepared black beans, corn, red pepper, garlic and shallots.
  2. For the dressing, combine salt, cayenne, olive oil, lime zest and juice. Pour over the black bean mixture and stir. Cover and chill for a few hours or overnight.
  3. ...
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Masala Cauliflower Steak

By Good Food For Good on

Wondering how to add cauliflower to your diet? This easy and delicious cauliflower steak recipe is a crowd pleaser. Roasting cauliflower brings out the best flavor in this cruciferous vegetable. It works best if you have a good big head of cauliflower. The only caveat is you can get about 2 steaks from a cauliflower, I have tried to get more but it didn’t look as nice.


Ingredients

  • 1 head Cauliflower, sliced into two steaks
  • 2 tbsp olive oil
  • 1/ 2 tsp sea salt
  • 1 jar Good Food For Good Tikka Masala Sauce

Instructions

  1. Heat the oven to 400 degrees, on a sheet pan place the two steaks and rub them with oil and salt.
  2. Bake for about 20-30 minutes till fork tender and brown on edges . If cooking on stove top, take a heavy bottom skillet and pour...
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Grilled Chicken with Caramelized Onion Gravy

By Amanda Li on

Onions and leeks belong to the allium family of vegetables and are oh-so-flavourful!

Ingredients

  • 1 lb skinless boneless chicken thighs
  • 1 tsp avocado or olive oil
  • 2 large sweet onions (or leeks, white parts only)
  • 2 cloves garlic, finely minced
  • 1 tbsp butter
  • 1 tsp dried oregano
  • 1-1 cups water, chicken or vegetable broth
  • Sea salt and freshly cracked black pepper to taste

Instructions

  1. Using paper towel, pat dry the chicken thighs. Heat a large skillet over medium-high heat. Once the pan is hot, add in the oil and chicken thighs. Brown the chicken, about 3 minutes on either side. Then reduce the heat to medium-low and continue cooking until the chicken is fully cooked, about 6-8 minutes more. Season with salt and pepper.
  2. Meanwhile, dice...
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Savory Chickpea Waffles

By Amanda Li on

A naturally gluten-free, high protein waffle made with garbanzo bean flour.

Ingredients (makes 1 waffle)

  • cup chickpea flour*
  • cup water
  • 2 tbsp avocado oil
  • 1 clove garlic, finely minced
  • cup onion or shallot, finely chopped
  • 2 tbsp cilantro, finely chopped
  • To taste sea salt and freshly cracked black pepper

*For more protein and fibre, try swapping the chickpea flour with lentil flour. Add 1 tsp of baking powder to keep the waffles fluffy and not too dense!

Instructions

  1. In a bowl, add the chickpea flour and season with salt and pepper. Slowly add the water and whisk until smooth. Add 1 tbsp of oil and whisk to combine. Cover with plastic wrap and let the batter set for 2 hours.
  2. Preheat your waffle iron. Heat an oven-safe skillet over medium...
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Vegan Tofu Frittata

By Amanda Li on

Finally a quick make-ahead high protein vegan breakfast recipe!

Ingredients

  • 350g extra firm tofu
  • cup unsweetened plain soy milk
  • 1 tsp turmeric
  • 2 cloves garlic
  • 1 tbsp olive oil
  • 1 cup finely chopped leafy green (swiss chard, spinach, kale, bok choy)
  • cup green onions, finely chopped (or onion)
  • cup sweet frozen corn
  • cup nutritional yeast
  • tsp baking powder
  • to taste sea salt and freshly cracked black pepper

Instructions

  1. Combine the tofu, soymilk, turmeric and garlic in a blender, and puree until smooth, adding a touch bit more soy milk if necessary. Transfer the tofu mixture into a bowl and set aside.
  2. Preheat oven to 375F and line a muffin tray with silicone liners. Heat a skillet over medium-high heat. Once hot, add the oil, onions,...
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Arctic Char with Mashed Cauliflower

By Amanda Li on

In need of a macro-friendly post-workout meal? Here's a step-by-step tutorial on how to prepare pan-seared arctic char, with a side of Brussels sprouts and garlic mashed cauliflower in exactly 15 minutes!

Ingredients

  • 1 bag frozen cauliflower
  • 4-6oz fillet of wild arctic char or other fish
  • 1/2 lb Brussels sprouts, trimmed and halved
  • 1/2 homemade garlic puck, divided
  • 2 sprigs thyme
  • 1-2 tbsp of water
  • 1 tbsp avocado oil
  • to taste salt and pepper


Instructions

  1. Steam the bag of frozen cauliflower for 10 minutes.
  2. Heat a non-stick skillet over medium heat. Add a piece of garlic puck, Brussels sprouts and thyme. Cook for 2 minutes, then add 1 tbsp of water and cover with a lid and cook for 2-3 minutes, or until desired tenderness, adding a bit more...
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Eggplant Sweet Potato Curry

By Half Your Plate on

This delicious curry is packed with vegetables


Ingredients

  • 3 Asian eggplants or small eggplants
  • 1 onion chopped
  • 6 tbsp canola oil divided
  • 1 bunch green onions chopped
  • 1 stalk celery chopped
  • 2 red thai chilies
  • 1 tbsp curry powder
  • 3 tbsp tomato paste
  • 1 can coconut milk
  • 1/2 cup vegetable broth
  • 1 large sweet potato peeled and chopped
  • 1/4 cup fresh cilantro coarsely chopped
  • cooked rice

Instructions

  1. Chop eggplants into 1 inch pieces; set aside.
  2. In a large nonstick skillet heat 5 tbsp of the oil over medium high heat. Brown eggplant and onion for about 8 minutes and remove to bowl.
  3. Return skillet to medium heat and add remaining oil. Cook green onions, celery, chilies and curry powder for 2 minutes. Stir in tomato paste until coated. Add sweet...
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One Pot Beef Burrito Bowls

By Half Your Plate on

Dinner for the whole family in under 30 minutes? It might sound too good to be true, but we’ve got you covered!

If you like things a bit spicier, kick up the chili powder or jalapeno for a bit more punch. For a low-carb variation, reduce your portion of rice and serve the meat, bean and veggie mixture over a bed of lettuce. You could also try substituting the regular chicken stock for sodium-reduced to decrease your sodium intake, or sub the ground beef for ground turkey if you’re watching fats.



Ingredients

  • 1 tbsp olive oil
  • 1 lb ground beef
  • 1 tbsp chili powder
  • 1 tsp cumin
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 3 cups chicken broth
  • 2 cups strained tomatoes
  • 1/2 cup salsa
  • 2 cups dried instant rice
  • 1 can black beans drained
  • 1 medium-sized red onion...
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