Tofu Scramble

It’s been over a year since I ate scrambled eggs but this veganized version I just cooked up is honestly better tasting. The creaminess of the avocado is reminiscent of the fattyness of an egg (minus all the bad cholesterol you get from it) and the spices give it a convincing flavor without that weird off aftertaste from real eggs (& with none of the animal cruelty too.) 🌱🐣❤

Serves: 2

Ingredients:

  • cooking oil or just water
  • 1 chopped red onion
  • 1 pkg. extra firm tofu, crumbled
  • 4 medium cloves minced garlic
  • 1/4 tsp turmeric
  • 1 tbsp rosemary
  • 1 tbsp nutritional yeast
  • Salt and pepper to taste
  • 1 avocado (half for each bowl)
  • 1 sliced raw red pepper (half in each)

Instructions:

Cook the onion on medium heat until it starts to get transluscent. Add the spices, garlic and crumbled tofu and stir. Cook until warmed throughout, place in two bowls topped with avocado and bell pepper and enjoy!

The reason it’s better to eat the bell pepper raw instead of cooking it in with the onion is not just for that juicy fresh summery flavour but also to get the most nutrients as possible- according to http://www.nutritionfacts.org vitamin C breaks down in bell peppers when heated.

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Golden Mylk Mason Jar Mix

Working at a health food store has a lot of perks, one of which is getting top notch recipes from friendly folk that frequent the store! Once I tasted this super simple golden mylk mix I knew I had to share the love far and wide. (I know what I’m giving as gifts this winter solstice!)

Ingredients/Supplies:

1 x 250ml mason jar and lid

2 tbsp. ginger powder

2 tbsp. cinnamon powder

3 tbsp. turmeric powder

3 tbsp. powdered coconut milk

1/2 tsp. ground black pepper

1/2 tsp. ground stevia leaf (the green stuff)

The powdered coconut milk is optional since it’s just so rich and delicious to have with full fat coconut milk from a can/container (it just ain’t the same without it.) Just add 1 tbsp. of your mix with about 1 tbsp. coconut milk, add freshly boiled water and stir. If you want to reap the full medicinal benifits of eating the the powdered ingredients by all means go for it! I do recommend keeping your spoon in the cup and giving it a stir every few sips so you’re not left with too much powder at the bottom of the cup. If you want a smooth cuppa tea I recommend steeping it for 7 minutes then pouring it through a fine metal mesh tea strainer.

The kindly soul that gave me this recipe also recommended adding coconut oil and simmering the drink in a small saucepan but I’ve yet to try that as I’m perfectly content with this.

Teff- the Delicious Nutritional Powerhouse

Teff is the smallest grain in the world and a traditional food of Ethiopia where it has been a staple for thousands of years. It has a mild nutty flavor and lots of calcium, protein, iron and fibre.

I’ve been in love with Teff flour for the last year or so for the occasional loaf of bread or batch of pancakes but recently I got a bag of Bob’s Red Mill whole grain teff and once I tried it, I immediately went back and got 2 more. Lemme tell you why I’m so addicted to this stuff!

I used to LOVE cream of wheat and this has an almost identical texture while packing a heavy nutritional punch compared to the processed empty calories found in cream of wheat.

I eat a plant-based diet and I also dance, lift weights and work on my feet and while a lot of weightlifters/active people or those looking to slim down (vegan or not) agree that oatmeal is a staple in their diets I am much more inclined to reach for teff now if I have it available to me.

First of all, being that I’m looking to build muscle, teff wins out hands down over rolled oats because it has DOUBLE the amount of protein. A big bowl of Teff porridge like the one here (1/2 C. dry) has a whopping 14g of protein, oats have only 7g.

Secondly, Teff has only 2g fat for the same serving size whereas rolled oats have 7g, if you’re trying to keep your fat intake low & or supplementing with other fats like DHA but still love your avocado, nuts/seeds, coconut and soymilk like I do Teff is also an excellent option for limiting fats.

Thirdly, fibre. Teff has 8g of fibre while rolled oats have only 5g. In terms of other macronutrients whole grain teff is a densely nutritious food with about double the calories and carbohydrates as rolled oats also. Carbohydrates are necessary for prime glycogen stores/muscle function and when you workout hard, you need more calories to fuel your amazing self.

Looking at the micronutrients, teff provides 20% the RDI of calcium and 40% that of iron- two nutrients plant-based eaters are told to be mindful of- whereas rolled oats have hardly any calcium at only 2%, 10x LESS than teff, and only 15% of iron, less than half. A serving this size also provides 50% the RDI of Magnesium, great for sore muscles and apparently something many people are deficient in, whereas rolled oats have no magnesium listed on their nutritional information at all.

The only down side is cost, it is generally more expensive than oats. So next time you see a bag of teff- don’t hesitate, pick it up and give this porridge a try:

Serves 1 hungry hungry human-

Bring 2 cups of water to a boil in a small pot, lower the temperature to medium low and add 1/2 cup teff and stir. Cook either covered or uncovered (might need to add a bit more water uncovered) for about 15 minutes, stirring frequently.

Serve it up! I topped mine with 3-4 big delicious diced up gooey caramely medjool dates (the flavor combo is 👌) a chopped ripe banana, a big handful of blueberries and some coconut milk.

**One of my very favorite YouTube channels Guilt Free TV had a very similar experience and also highlighted Teff the day after I made this article! So nutty. Go check out Jeff’s video and channel at: https://youtu.be/72D38p6nvE4

Raspberry Chocolate Chia Pudding

  • 3 tbsp chia soaked in
  • 1/3 cup warm water
  • 3/4 cup chocolate soy milk
  • 1 chopped banana
  • Fresh raspberries

I make lots of these at a time in cute jars for easy breakfasts/lunches/snacks!

Vegan Cabbage Rolls

I’d never made cabbage rolls until my sweety showed an interest in them and bought a sour cabbage to get the ball rolling. They were a bit of work but really fun and holy hot damn THESE ARE SO DANG GOOD!!!

  • about 1/2 sour cabbage,
  • 1/2 pkg frozen gardein ground round
  • 2 chopped red onions fried in a bit of coconut oil,
  • 1 chopped bunch of italian parsley,
  • 4 big cloves of garlic,
  • 1 big can diced tomatoes (half the tomatoes in the filling half on top, all the juice in the roasting pan),
  • 2.5 cups cooked short grain brown rice,
  • lots of cumin, some dill, salt and pepper.

Baked in a roasting pan covered at 400F for about 45 mins. Made about 20. Gotta get some vegan sour cream to take this to the next level!

Raw Spiced Applesauce

I’ve started buying boxes of produce, this feels like a really important turning point in my life, so I posted how excited I was about these gorgeous salish apples on Instagram: Then got a tip from Anji Bee of Happy Healthy Vegan to make raw applesauce with banana and dates, so this is what I came up with:

  • 5 cored salish apples,
  • 5 soaked dates,
  • 1 big banana,
  • 1 tsp apple cider vinegar,
  • 1 tbsp cinnamon,
  • 1/2 tsp clove/ginger/cardammom,
  • a splash of vanilla extract
  • 1/3 c. water
  • 1/3 c. vanilla soy milk

This was also super delicious on buckwheat porridge, got that tip from Derek at Simnett Nutrition! So many amazing plant based buddies out there! As Anji and Ryan of Happy Healthy Vegan would say, “Keep it carbed, baby!”

Quick ‘n Easy Vegan Sherbet

Here’s my recipe for a no-blend raspberry chia sherbet and it only has 3 ingredients! Dessert for breakfast anyone?

  • 2 tbsp chia
  • 1 cup cold vanilla soymilk
  • 1 cup frozen raspberries

Put chia in a small bowl and soak with cold soy milk (or your choice of non-dairy drank), stirring occasionally for about 10-20 minutes, until seeds are no longer as crunchy. Add frozen raspberries and let sit about 5 minutes then crush with a spoon, blending into chia. Eat right away! Deeeeelish!👌

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