BAKED SPAGHETTI SQUASH PASTA
Preheat oven to 400 degrees. Spread parchment paper on top of
Cut spaghetti squash either way down the middle or pierce and bake whole.
Put squash on the pan and place in the oven for 40 minutes.
Once the soaghetti squash is baked, pull out and allow to cool.
Scrape the squash out with a fork in a bowl.
1 cup is only 31 calories and has tons of nutrients!
Add-ins: Herbs ad spices and toppings can make it your new
favourite pasta dish!
10 MINUTE TOFU SCRAMBLE
1 tablespoon water
1 teaspoon nutritional yeast
1/4 teaspoon turmeric
1/4 teaspoon ground cumin
1/4 teaspoon paprika
1/8 teaspoon black pepper
Pinch sea salt
Coconut oil spray (or olive oil spray)
1 scallion, finely diced
1 clove garlic, minced
7 ounces (1/2 package) firm tofu, well drained
1 tablespoon finely chopped parsley
In a small bowl, combine water, nutritional yeast, (nutritional yeast is available by Bob's Redmill in grocery stores or Bulk Barn) turmeric, cumin, paprika, pepper, and salt. Set aside.
Mist a skillet with oil spray and place it over medium heat.
Once the pan is hot, add scallion and garlic and cook until fragrant, about 2 minutes.
Crumble tofu into the pan, breaking it up with your fingers. Pour seasoning mixture over tofu and mix well, trying to color as much tofu as possible. Cook for 2 minutes or until tofu is hot throughout.
Toss in parsley and continue to stir for 1 to 2 minutes.
15 MIN SPICY CAULIFLOWER STIR-FRY
Yields: 4 servings
Prep time: 10 mins
Cook time: 5 mins
Total time: 15 mins
1 whole head cauliflower
2 tsp oil of choice
2 cloves garlic, minced
2 tbsp soy sauce substitute such as "Bragg All Purpose Liquid Soy Seasoning"
1 whole lime (or a splash of Apple Cider Vinegar)
2 whole green onions, sliced
1 tbsp Sriracha, or other hot sauce
lime wedges for serving
Break up the cauliflower into large florets, then, using your hands, break into very small florets.
Heat a large, heavy skillet over medium-high to high heat. Add the oil, then the cauliflower and garlic. Stir the cauliflower around the pan, allowing it to get very brown in some areas.
Cook for 3 minutes, then turn heat to low. Add soy sauce substitute, squeeze in the juice of the lime, and add most of the sliced green onion, reserving the rest for serving.
Stir and allow to cook for 1 minute, then squeeze the hot sauce over the cauliflower. Stir until the hot sauce has been incorporated. Add a little more hot sauce if you want a deeper color and flavor.
Serve hot in a bowl. Sprinkle extra sliced green onions on top, and serve with a lime wedge.
10 MINUTE "NO TUNA" SALAD SANDWICH
READY IN: 10 MINUTES
MAKES 4 SANDWICHES
In this vegan version of a tuna salad sandwich, the tuna salad gets extra tang and flavor from pickles and capers. Serve between two slices of your favorite sprouted whole grain or gluten free bread for a simple yet satisfying meal.
FOR THE SALAD
1 (15-ounce) can unsalted chickpeas, rinsed and drained
3 tablespoons tahini
1 teaspoon Dijon or spicy brown mustard
1 tablespoon maple syrup or agave nectar or preferred substitute
¼ cup diced red onion
¼ cup diced celery
¼ cup diced unsalted apple cider vinegar quick pickle
1 teaspoon capers (or for sodium omit)
-drained and loosely chopped
A pinch of sea salt or Himalayan salt or salt substitute such as Herbamare and black pepper
1 tablespoon roasted unsalted sunflower seeds (optional)
8 slices of preferred bread
Dijon or spicy brown mustard
Red onion, sliced
Place the chickpeas in a mixing bowl and mash with a fork, leaving only a few beans whole.
Add tahini, mustard, maple syrup, red onion, celery, ACV pickle, optional capers, salt and pepper, and sunflower seeds (if using) to mixing bowl.
Mix to incorporate. Taste and adjust seasonings as needed.
Toast bread if desired, and prepare any other desired sandwich toppings (such as lettuce, tomato, and onion).
Scoop a healthy amount of the chickpea mixture (about ½ cup) onto one slice of bread, add desired toppings and top with second slice of bread. Repeat for additional sandwiches.
GREEN GODDESS IMMUNE BOOSTING SOUP
~ This nourishing soup is the cold weather equivalent to your power smoothie. It's a vibrant soup packed with everything you need!
What's in this soup, and why:
Vegetable broth/stock: vegetable soup can heal all kinds of ills. It provides hydration, clears clogged passages, and eases cold and flu symptoms.
Spinach and other dark leafy greens: they're high in Vitamin C and antioxidants to fight infections.
Lemon juice: citrus fruit is high in Vitamin C, which boosts the immune system by helping to produce white blood cells to fight off infections.
Broccoli: rich in anti-oxidants.
Garlic: fights infections.
Ginger: fights inflammations and toxins.
Turmeric: an anti-inflammatory spice that's been used medicinally for centuries.
Cayenne: a powerful anti-inflammatory.
Black pepper: like cayenne it calms inflammation and promotes sweating.
Wasabi: relieves congestion.
Pumpkin seeds: high in Zinc for strengthening the immune system.
Coconut milk: provides Vitamin C, anti-oxidants, and energy.
Yogurt: has germ fighting probiotics.
3 cups of baby spinach or baby kale blend
1 clove peeled garlic
2 tbsp fresh ginger sliced or a bit of ginger paste
1/4 tsp cayenne pepper
1/4 tsp turmeric
1/4 tsp wasabi powder (optional)
1 cup vegetable broth
1/2 cup coconut milk
pinch sea salt or substitute
black pepper to taste
squeeze of fresh lemon or lime juice
broccoli florets lightly steamed
1/4 cup greek Yogurt thinned with milk or water to drizzling consistency (use coconut milk for vegan)
Put the first 11 ingredients into a high speed blender and blend until smooth. You can also use immersion blender.
Heat until steaming hot
Pour into a bowl and garnish with broccoli florets, a swirl of yogurt, and chia seeds.
PROTEIN PACKED RAW EGGLESS EGG SALAD
I've been making this for years! You can eat it on it's own or makes sandwiches. Season as you would regular egg salad.
Basic Egg Salad
1½ cups raw cashews *soaked over night*
½ cup or less of water add a bit at a time based on consistency.
½ tsp onion powder
½ tsp dill or any herb you prefer
½ tsp turmeric powder
1 tbs mustard or less
2 tbs vegan mayonnaise (your preference)
½ red bell pepper (or a whole small one), diced
1 large celery stalk, diced
1 large green onion, diced
black pepper to garnish
No food processor - use potato masher or smoothie bullet.
Place all of the egg ingredients into a food processor (add half of the water to start), and pulse until smooth, adding more water as needed, scraping down the sides as you go. The mixture should be pretty thick and smooth.
Transfer the egg mixture to a mixing bowl and stir in the remaining ingredients, stirring gently so as to keep it intact as much as possible.
Garnish with some freshly grated black pepper and salt substitute.
You can add mayonnaise after as well.
100 CALORIE LOW CARB MEXICAN CAULIFLOWER RICE
Cauliflower rice is a versatile canvas for healthy meals! Check your email for full instructions on how to make cauliflower rice.
🇲🇽 100 Calorie Low Carb Mexican Cauliflower Rice is a healthy, paleo friendly, keto friendly, vegan side dish recipe that is bursting with mexican flavors and ready in 30 minutes!
3 cups Cauliflower (Rice)
1 tablespoon Olive oil or oil of choice.
1 Onion finely chopped (small)
3-4 Garlic Cloves minced
1 Jalapeno finely chopped
2 Tomatoes finely chopped
3/4 cup Bell Peppers diced
1 teaspoon Cumin Powder
1/2 teaspoon Smoked Paprika Powder
1 tablespoon Coriander / Cilantro chopped
Salt substitute to taste
You can add cilantro sliced avocados, jalapenos, lime juice etc for topping. You can also use chilli powder or spices that you prefer.
1. Heat oil in a pan and add onions, garlic and jalapenos. Stir fry for a few minutes till the onion is translucent and the garlic is fragrant.
2. Add tomatoes, cumin powder, paprika powder and salt substitute to the pan.
Cook the tomatoes for a few minutes till they soften.
3. Add the diced bell peppers and cauliflower rice to the pan and mix well. Stir fry the cauliflower for 3-4 minutes till it’s tender.
Top with your favorite topping and serve hot.
Plain Greek yogurt works great in place of sour cream!
Saturated Fat: 1g
EASY 3 INGREDIENT SWEET POTATO CRUST
This crust is firm and can be hand held. You can use it for quiche, pizza or a dessert.
You will need
A sweet potato
Some rolled oats
Pulse in food processor, press it on a pan and bake!
1 medium sweet potato, peeled
2/3 cup rolled oats
1/2 teaspoon salt substitute (optional)
A pinch of garlic powder (optional)
1 tablespoon olive oil or oil of choice
Preheat oven to 400 degrees. Pulse the sweet potato and oats through the food processor until very fine. Add the egg and garlic powder and salt; pulse again to mix. The mixture should resemble a loose dough or thick batter.
Transfer to a parchment lined baking sheet or round pizza pan. Press into crusts and shape with your hands – you can either make two smaller crusts (you'll get more crispy edge surface area) or one larger crust. Crusts should be about 1/4 to 1/2 inch thick.
Bake for 25-30 minutes, until the top is dry to the touch. Remove from oven, let cool, and invert back onto the pan with the dry side facing down.
Peel the parchment very gently off the top layer and brush with oil.
Bake for another 5-10 minutes to get a nice crispy top.
When you peel the parchment paper off, the crust will want to stick to the parchment paper. Just do this slowly and carefully – it should work fine, and even if a few little tiny bits of crust come off with the parchment, your crust will still hold together. If it's really an issue, stick it back in the oven for a few minutes with the parchment paper on top to dry it out. This will make it easier to pull off.
Serving Size: Half Pizza
Calories Per Serving: 258
12% Total Fat 9.4g
31% Cholesterol 93mg
12% Total Carbohydrate 32.7g
17% Dietary Fiber 4.8g
16% Protein 7.8g
57% Vitamin A 511.5µg
2% Vitamin C 1.6mg
Cloud bread a soft airy bread made with only eggs, a little cream cheese (some people use cottage cheese) and cream of tartar.
Cloud bread is gluten-free, low carb, and grain free and keto. It's safe for just about any diet!
For those who don't know, Cloud Bread is high in protein and extremely low in carbs!
4 large eggs, separated
1/2 teaspoon cream of tartar
2 ounces low-fat cream cheese
Try any seasoning you like - sweet or savoury
1 teaspoon optional herb seasoning
1/2 teaspoon optional sea salt or substitute
1/4 - 1/2 teaspoon optional garlic powder
Prep Time: 10 min
Cook Time: 15 min
Total Time: 25 min
Preheat the oven to 300 degrees F. If you have a convection oven, set on convection. Line two large baking sheets with parchment paper.
Separate the egg whites and egg yolks. Place the whites in a stand mixer with a whip attachment or use and mixer or whisk that you have.
Add the cream of tartar and beat on high until the froth turns into firm meringue peaks. Move to a separate bowl.
Place the cream cheese in the empty stand mixing bowl. Beat on high to soften. Then add the egg yolks one at a time to incorporate.
Scrape the bowl and beat until the mixture is completely smooth. Then beat in the optional seasoning.
Gently fold the firm meringue into the yolk mixture. Try to deflate the meringue as little as possible, so the mixture is still firm and foamy.
Spoon 1/4 cup portions of the foam onto the baking sheets and spread into even 4-inch circles, 3/4 inch high.
Make sure to leave space around each circle.
Bake on convection for 15-18 minutes, or in a conventional oven for up to 30 minutes.
The bread should be golden on the outside and firm. The center should not jiggle when shaken.
Cool for several minutes on the baking sheets, then move and serve!
Make sure to whip the egg whites and cream of tartar first. It needs to be extremely firm for the bread to bake successfully. The cream of tartar acts as a stabilizer.
Then beat the cream cheese, egg yolks, and seasoning separately. This mixture needs to be perfectly smooth.
Go easy on the seasoning the first time you make it.
4 Different Ways to Use Cloud Bread
(There are countless way to enjoy cloud bread! )
Toast – top with unsalted butter, or honey. But be careful when toasting, cloud bread can quickly turn to ash
Soup – Dip into any soup
Pizza – make mini pizzas
Breadsticks – sprinkle with vegan cheese shreds and a little oil or butter to make m breadsticks
EASY CAULIFLOWER PIZZA CRUST
Easy Cauliflower Pizza Crust is low calorie, dairy free, plant based, paleo, and completely flourless if you choose to eliminate the white flour and use the substitute!
Before adding toppings, this tasty cauliflower crust is packed with nutrition: 3 grams of fiber, 2.5 grams of protein, and over 50% of the RDA for Vitamin C in each slice of pizza.
That's just for one slice...
Step One: Chop the cauliflower into small florets and steam until soft.
Step Two: Squeeze out as much moisture as possible from the cauliflower with a clean dish towel. Mash it with all other ingredients in a medium bowl, then form into a ball.
Step Three: Place the ball on a parchment-lined baking sheet, and pat it into a circle about 1/4-inch thick. Bake 25 minutes or until lightly browned with crispy edges.
Step Four: Remove from the oven and add toppings of choice, then bake an additional 8 minutes. Allow the cauliflower crust to cool 5 minutes, then slice and enjoy!
1/2 medium head cauliflower (4 cups small florets)
1 1/2 tsp baking powder OR 2 1/2 tbsp ground flax or chia
1/4 cup water
1/3 cup flour (I've used spelt, organic white, oat, almond, or sorghum)
1 tsp dried oregano, optional
1/4 tsp garlic powder
1/2 tsp sea salt or substitute
Line a baking sheet with parchment, and set aside. If using flax or chia, whisk with the water and refrigerate for at least a half hour.
Steam cauliflower florets until fall-apart soft. Drain fully. Stir the flour with the oregano, garlic, salt, and baking powder or substitute.
Preheat oven to 450 F. Once cauliflower cools a little, place it in a clean dish towel or cheesecloth over a sink or bowl, and squeeze out as much moisture as possible. At least 2/3 cup water should come out – You want it as dry as possible.
Place the squeezed-out cauliflower into a bowl and add the 1/4 cup water (or the flax mixture). Mash and stir well. Stir in the flour mixture.
Form into a ball. Place on the baking sheet. Pat into a circle, then use another sheet of parchment on top (and a rolling pin, if desired) to spread the circle to about 1/4 inch thick.
Take off the top sheet of parchment. Bake 25 minutes, or until lightly browned with crispy edges. Add toppings of choice. Bake an additional 8 minutes. Allow to cool 5 minutes.
Slice and enjoy! (Top with vegan cheese shreds or low fat cheese)
VEGETABLE DETOX SOUP
Vegetable Detox Soup is an easy one pot recipe perfect for getting back on track for the new year! Best of all, it's comforting, flavorful and packed with lots of healthy vegetables.
This healthy and delicious Detox Vegetable Soup is just what you need to start the year off right.
It's the perfect way to help you get back on track if you've been indulging in too many sweets during the holidays.
If eating healthier is one of your New Year's resolutions, this soup is an easy way to get started.
This Detox Vegetable Soup is packed with tons of nutritious veggies and immune-boosting herbs. It makes you feel warm, wholesome and nourished.
The best part is, this recipe comes together in just 20 minutes in one large pot. So cleanup is a breeze!
What's Inside this Vegetable Detox Soup?
What I love about this soup is that it's so easy to customize with what you like or have on hand.
It's packed with detoxifying vegetables and leafy greens like kale, broccoli and celery.
The purple cabbage, diced tomatoes, cauliflower and carrots add color and help to fill you up, while the lemon and ginger add a nice zing and help to boost your immune system.
And finally, the spices and fresh herbs tie the flavors together.
Olive oil: cooks the vegetables
Red onion: diced
Ginger: fresh, peeled and minced
Celery and Carrots: chopped
Broccoli florets and Cauliflower florets: split apart in small sections.
Canned tomatoes: no salt, diced tomatoes
Water: this will act as the broth with all the flavoring.
Italian seasoning: delicious flavoring
Salt substitute or Pink Himalayan salt: or sea salt will work
Cracked black pepper: to taste
Kale: de-stemmed and torn into pieces
Purple cabbage: chopped
Parsley: a handful for serving
Sauté vegetables: In a large pot, add oil and turn on the heat to medium-high. Add the onion, garlic and ginger. Sauté for 2 minutes, stirring occasionally. Add the celery, carrots, broccoli and cauliflower. Stir and cook for about 2-3 minutes, until slightly softened. Stir in the turmeric and diced tomatoes.
Boil vegetables: Add water and bring to a boil. Reduce heat and simmer for 15-20 minutes or until vegetables are soft. Stir in the Italian seasoning, salt and pepper to taste, kale, cabbage and lemon juice near the last 2-3 minutes of simmering.
Enjoy! Serve hot with chopped parsley.
* You can swap out vegetables or add more varieties. Adding tofu, or seeds such as chia or hemp will add protein. You can also make your own gluten free croutons.
Tips for making Detox Vegetable Soup:
Cut vegetables: It is best to cut your vegetables the same size pieces. This will help cook evenly and together.
Tomatoes: If you would like more fresh vegetables, you can dice up tomatoes to add in, instead of a can.
Leafy greens: Leave out the kale or spinach until about 20-30 minutes prior to serving it.
Gluten free pasta: Wanting pasta in your soup? Add this towards the end of serving your soup.
Creamy soup: For a creamier soup, add in 1/2 cup of unsweetened almond milk or coconut milk just before serving.
Adding Heat: To make this with some spice, add a dash of cayenne pepper, red pepper flakes or diced jalapeños to the soup.
Thicker soup: Add in salt free tomato puree or tomato paste for a thicker soup base.
In a large pot, add oil and turn on the heat to medium-high. Add the onion, garlic and ginger. Sauté for 2 minutes, stirring occasionally. Add the celery, carrots, broccoli and cauliflower. Stir and cook for about 2-3 minutes, until slightly softened. Stir in the turmeric and diced tomatoes.
Add water and bring to a boil. Reduce heat and simmer for 15-20 minutes or until vegetables are soft. Stir in the Italian seasoning, salt and pepper to taste, kale, cabbage and lemon juice near the last 2-3 minutes of simmering.
Serves 6- Approximately 48 calories per serving
GARLIC PARMESAN ZUCCHINI NOODLES PASTA
PREP 8 mins
COOK 12 mins
TOTAL 20 mins
You can spiralize many different vegetables and there are countless ways to season your "pasta".
In this recipe there's fresh zucchini, tomatoes, basil, parmesan, and lots of garlic. Plus, it only takes 20 minutes to make. Make this with 100% zucchini noodles or swap half of the zucchini for gluten free or whole grain spaghetti for a heartier meal.
Makes 4 Servings
4 medium zucchini (about 2 pounds)
3 tablespoons extra virgin olive oil
1 tablespoon minced garlic (3 to 4 cloves)
1/4 to 1/2 teaspoon crushed red pepper flakes, depending on how spicy you like the pasta
2 medium tomatoes, chopped, (about 12 ounces)
1/2 cup shredded parmesan cheese, (or cheese substitute) plus more for serving
1 cup basil leaves, torn into pieces
1 teaspoon cornstarch
2 teaspoons cold water
Salt, or salt substitute to taste
Trim and spiralize the zucchini (see notes below for how to do this without a spiralizer). Cut extra long noodles so that they are about the length of spaghetti.
Add olive oil, garlic, and the red pepper flakes to a large, deep skillet. Turn to medium heat. When the oil begins to bubble around the garlic, add the zucchini noodles. Toss the noodles with pasta tongs and cook until al dente — they should be wilted, but still have a crunch; 5 to 7 minutes. Do not let the noodles cook any longer or else they will become mushy. As they cook, keep tossing so that all the zucchini noodles have a chance to hit the bottom of the skillet.
Stir in the tomatoes, basil, and parmesan cheese. Cook for one minute. Use pasta tongs to transfer the noodles, tomatoes, and basil to a serving dish. Leave the liquid in the skillet.
Bring the liquid left in the skillet to a simmer.
Combine cornstarch and cold water in a small bowl then whisk into the simmering liquid. Cook, while whisking until the liquid thickens to a sauce; about 1 minute.
Taste the sauce and season with salt or substitute. Pour the sauce over the zucchini, tomatoes, and basil. Finish with more parmesan cheese on top and serve immediately.
* No Spiralizer no problem!
How to make Zucchini Noodles without a Spiralizer: The spiralizer is not the only way to make noodles. You can use a julienne vegetable peeler or a mandolin. You can also use a standard vegetable peeler to make wide noodles or ribbons.
NUTRITION PER SERVING: Serving Size 1/4 of the recipe / Calories 197 / Protein 10.7 g / Carbohydrate11.2 g / Dietary Fiber 3.4 g / Total Sugars 1.7 g / Total Fat 14.3 g / Saturated Fat 3.4 g / Cholesterol 7.2 mg /Sodium 471.4 mg (if salt is used)
EASY CROCKPOT DETOX SOUP
Prep Veggies: Cut and prep all ingredients. Any veggies you want!
Sautee veggies: Heat a bit of oil in a skillet over medium heat. Add onion, carrots, celery, cabbage, bell pepper, garlic, and chili powder. Sauté for about 3 minutes. This step makes it more flavorful as opposed to placing all ingredients at once in your crockpot (which you can still do).
Add everything to crockpot: Transfer the veggies in the skillet to the crockpot. Add corn, green beans, broth, and fire-roasted tomatoes. Stir to combine.
Broth: 6 Cups Low-sodium Vegetable Broth or water and your own seasonings.
Cook: Close pot and slow cook on low for 5-6 hours or on high for 3-4 hours.
Serve: Once ready, garnish and serve.
Add-ins can be quinoa, barley or any whole grains. Add even more fiber and protein with lentils or chickpeas.
HOW MANY CALORIES IN A BOWL OF CABBAGE SOUP?
The calories in a bowl of cabbage soup will vary depending on the types of veggies used. So, a bowl of all veggie cabbage soup will have about 100-150 calories per bowl.
BAKED EGGS IN PORTOBELLO MUSHROOM CAPS
This recipe works any time of the day! Get creative with herbs and toppings. This is a filling, high protein and low calorie meal. It will be added to your Lunch and Dinner Ideas under the Nourish section of Megan Fit ®.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
farm fresh eggs
portobello mushroom caps
black pepper or salt substitute
fresh parsley or thyme or herbs of choice
a little olive oil or oil of choice
Clean the portobello mushroom caps with a damp cloth, remove the stem and scrape out the gills so you have a well deep enough for the egg.
Rub a little bit of olive oil on the outside of the mushroom to help it cook and keep it from sticking to the pan. Arrange the caps on a baking sheet.
Crack each egg into a small bowl and then carefully slide it into mushroom cap.
Sprinkle with black pepper or salt-substitute and fresh herbs of choice.
CAREFULLY place the baking pan into the pre-heated 375 degree F oven and bake for 20-30 minutes. The amount of time required depends on how thick your mushrooms are and how done you like your eggs.
PROTEIN VEGGIE BURGERS
It's grilling season again!
Try making your own healthy high protein low fat veggie burgers. Season to taste. The spices I used are optional. Eat bun free, or try to purchase whole grain or gluten free buns. You could also try open face to dial back on carbs. You can substitute egg for flax eggs found in the Product Substitutes heading in the Nourish section of Megan Fit ®.
Protein Veggie Burgers will be added to Dinner Ideas.
Prep time 30 MIN
Total 60 MIN
2 cans unsalted chickpeas (drained)
4 large eggs
1 medium onion, diced
1 lemon zest only
1/2 red pepper diced
1/2 green pepper diced
1 jalapeño seeded and diced
4 cloves garlic, minced
1 tablespoon olive oil
1 cup whole grain or gluten free bread crumbs
1 cup rolled oats
1 teaspoon paprika
1 teaspoon red pepper flakes
1 teaspoon whole cumin seeds
1 teaspoon pepper
1 pinch salt or substitute of choice
1 Drain chickpeas and add them to a processor or hand mash with the eggs. Pulse or mash to combine, but not until smooth. Some texture is good.
2 Dice peppers, onions, garlic, and jalapenos. Add veggies to skillet along with a few drizzles of olive oil over medium-high heat. Cook until soft, about 4-5 minutes.
3 Add spices to vegetables and cook for another minute until spices are fragrant.
4 Let veggies cool for a minute, then mix in with egg/chickpea mixture.
5 Add lemon zest, oats, and bread crumbs to the mixture.
6 Let mixture sit for 15 minutes so the oats and bread crumbs can absorb the liquid.
7 Form into 8-10 patties. If the mixture won't stick together well, add a bit more bread crumbs or oats until it's dry enough to stick.
8 Grill patties on a very hot grill for about 4 minutes a side. Feel free to add vegan cheese and any other toppings you would normally add to a burger.
FALAFEL SCOTCH EGGS
This recipe is lacto-ovo vegetarian and high protein. You can choose to substitute bread crumbs for gluten free or whole grain bread crumbs.
You can substitute flour and sesame seeds for your preferred flour and seeds.
This portable recipe is picnic and beach friendly.
This recipe will be in your Nourish library on Megan Fit ® under Lunch & Dinner Ideas.
9 large eggs
1 tbsp olive oil, plus extra for rolling
2 large onions, chopped
2 garlic cloves, crushed
1 tbsp ground cumin
1 tbsp ground coriander
400g can unsalted chickpeas, drained
½ small pack coriander, leaves only
200g wholemeal breadcrumbs (or breadcrumbs of choice)
5 tbsp flour, plus extra for dusting
25g panko or dried breadcrumbs of choice
3 tbsp sesame seeds or seeds of choice such as flax or chia
grape seed or olive oil for frying
Put 8 of the eggs in a pan of cold water. Bring to the boil, cook for 5 mins, then quickly lift out of the pan and plunge in a big bowl of cold water to cool. Once cool enough to handle, peel.
While the eggs cool, put the oil, onions and garlic in a frying pan. Fry very gently until really soft and just starting to turn golden. Add the spices and fry for a few mins more. Tip into a food processor and whizz to a paste, then add the chickpeas and coriander leaves, and pulse until finely chopped but not pasty.
Stir in the wholemeal breadcrumbs, flour and final egg, beaten first with a fork, with a good amount of seasoning.
(If you don't have a food processor, try a bullet blender or immersion blender)
Divide the mixture into 8. Take a portion at a time and flatten between your hands (rub your hands with a little more oil if it's sticking to your fingers too much). Roll one of your peeled eggs in a little flour, shake to remove the excess, then wrap the falafel mixture around it, mould it to completely cover the egg and squish it together at the joins to seal. Repeat to cover all the eggs.
Tip the panko or dried breadcrumbs onto a plate and mix in the sesame seeds.
Roll each egg in it to coat.
Can be made 1 day ahead, loosely covered with cling film and chilled.
If you have an air fryer use it. Otherwise get a large, deep saucepan and half-fill it with oil (such as grape seed). Heat until a bit of bread browns in about 30 secs. Add a couple of eggs at a time and fry, turning, until really golden and crisp, about 2 mins.
Lift onto kitchen paper to drain while you cook the rest of the eggs in batches.
Season with a little salt substitute and eat warm or cold.
Try plain Greek yogurt or Date ketchup for dipping.
TACO STUFFED AVOCADOS
Before we get to one of many ways to stuff an avocado, I want to share the many benefits of the amazing avocado!
Avocados are considered a fruit, they are technically a large single seed berry.
Avocados are one of the only fruits to contain a good dose of protein, 4 grams per avocado.
In fact, they contain all of the essential 18 amino acids the body needs to run smoothly and rebuild itself.
These amazing fruits are a great source of potassium, containing just under 1000 milligrams which is twice as much as a banana!
As you know you can use avocados in place of butter when making baked goods! To ripen avocados, try placing them in a bag with a banana or apple for 1 – 3 days. The natural ethylene gases released will help ripen your avocados.
Avocados are high in fiber, which promotes weight loss and metabolic health. High fiber foods help reduce appetite and decrease the risk of high blood pressure. Avocados rev your metabolism and are keto-friendly even though they are high in carbohydrates and fat. They are burned at a higher rate than other types of fats. They actually increase the rate at which fat is burned.
They cause your body to burn more calories after eating. Avocados are high in fat. But it's monounsaturated fat, which is a "good" fat that helps lower bad cholesterol, as long as you eat them in moderation. I often use half an avocado in my smoothies or smashed on toast.
TACO STUFFED AVOCADOS
Taco Stuffed Avocados are a great lunch or dinner choice! I use the Yves Veggie Ground Round vegan beef stuffed in a ripe avocado loaded with chopped tomatoes, a few sliced olives, shredded lettuce and sprinkled Daiya cheese shreds.
A healthy twist on tacos!
1 pound Yves Veggie Ground Round
1 tablespoon Chili Powder
1/2 teaspoon Salt substitute
3/4 teaspoon Cumin
1/2 teaspoon Dried Oregano
1/4 teaspoon Garlic Powder
1/4 teaspoon Onion Powder
4 ounces tomato sauce
3 avocados halved
1 cup shredded cheddar cheese or vegan shreds
1/4 cup cherry tomatoes sliced
1/4 cup lettuce shredded
Fat free sour cream or plain Greek yogurt
Add the ground round to a medium size sauce pan. Cook over medium heat until browned.
Drain the grease and add the seasonings and the tomato sauce. Stir to combine. Cook for about 3-4 minutes.
Remove the pit from the halved avocados. Load the crater left from the pit with the taco meat. Top with cheese, tomatoes, lettuce, cilantro and yogurt or sour cream.
If you want to make a larger area in the avocado for the toppings, spoon out some of the avocado and set aside. Then fill with toppings.
A Dessert or Appetizer! A cold soup that's both sweet and savoury. Peaches are packed with nutrients, antioxidants, minerals, and beneficial plant compounds.
6 blanched peach halves
1 English cucumber, peeled and seeded
1 yellow bell pepper, cored
1 yellow tomato, seeded and cubed
1 small onion, cubed
1 small clove garlic, chopped
2 ½ cup water
2 Tbsp olive oil
2 Tbsp lemon juice
1 pinch salt or substitute of choice and pepper
1. Cut 5 peach halves into cubes and dice 1 peach half. Set aside.
2. Cut 3/4 of the cucumber into cubes and dice the rest finely. Set aside.
3. Cut 3/4 of the bell pepper into squares and dice the rest finely. Set aside.
4. In a blender, purée all ingredients except the diced fruit and vegetables. Add a small amount of water if necessary. Season with salt (or substitute) and pepper. Add the diced fruit and vegetables. Refrigerate for at least 1 hour.
Just Peachy 🍑
JERK GRILLED EGGPLANT
If you like spicy, saucy food, this recipe is for you.
Ready in only 30 mins!
1 tsp ground cinnamon
1 tbsp ground coriander
1/4 tsp allspice
1/4 tsp cayenne pepper
1/2 tsp each sea salt or substitute and black pepper
2 tbsp fresh thyme
4 cloves garlic, minced (2 tbsp minced garlic per 4 cloves)
1 tbsp fresh grated ginger
3 tbsp lime juice
1/4 cup soy sauce substitute
2-3 tbsp coconut sugar or maple syrup
2 tbsp melted coconut oil (or grape seed or avocado oil plus more for grilling)
3 stalks green onions or scallions (thinly sliced)
1 medium serrano or habanero pepper (thinly sliced seeds removed)
1 large eggplants (or sub 2 small per 1 large)
1/4 cup vegan BBQ sauce (I like Annie's)
1 tbsp lime juice
1 tbsp grape seed or olive oil
1 tbsp coconut sugar or maple syrup
1 tsp fresh grated ginger
1 pinch each sea salt or substitute and black pepper
1 stalk green onion (thinly sliced)
1 pinch cayenne pepper (optional)
In a small mixing bowl, mix together cinnamon, coriander, all spice, cayenne, salt substitute, pepper, thyme, garlic, ginger, lime juice, soy sauce substitute, coconut sugar, coconut oil, green onions or scallions, and serrano / habanero pepper.
Taste and adjust as needed.
Slice eggplant vertically (lengthwise) into 1/2-inch-thick "steaks" and generously brush both sides with the marinade
Heat up a grill or grill pan to medium-high heat and lightly oil / grease to discourage the eggplant from sticking. Once hot, add eggplant and grill on both sides until golden brown and grill marks are present, about 3-5 minutes each side.
In the meantime, prepare optional sauce by adding BBQ sauce, lime juice, oil, coconut sugar / maple syrup, ginger, salt substitute, pepper, onion, and cayenne pepper to a small bowl, whisking to combine.
Serve grilled eggplant as is or over cauliflower rice, or with sauce (optional), and garnish with fresh herbs, such as parsley or green onion.
LOW CARB ZUCCHINI FRIES
An average sized zucchini has 6 carbs, contains zero fat and is packed with fibre and minerals like potassium and manganese. Zucchini is a superfood boasting high levels of Vitamin B6, riboflavin, folate and vitamins C and K. For dairy free swap out parmesan completely for nutritional yeast.
Read more about nutritional yeast here
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Serves 4 people
2 medium zucchini
½ cup grated parmesan cheese (alternatively reduce sodium by swapping out 1/4 parmesan for nutritional yeast)
¼ cup almond flour
1 teaspoon optional Italian seasoning
1 ½ teaspoons parsley
salt substitute & pepper to taste
Preheat oven to 425°F.
Whisk eggs in a small bowl.
In a separate bowl, combine cheese (or Parmesan nutritional yeast mixture) almond flour, optional Italian seasoning, parsley, salt substitute & pepper.
Cut zucchini into fries or wedges. Dip in beaten egg and then into cheese mixture.
Place on a pan and bake 20-25 minutes or until crisp.
Serve with low carb tomato or marinara sauce.
PLANT BASED TOFU LASAGNA
1/2 lb. gluten free or whole grain lasagna noodles
2 10-oz. packages frozen chopped spinach, thawed and drained
1 lb. soft tofu
1 lb. firm tofu
1/4 cup plant milk of choice (I used unflavoured oat)
1/2 tsp. garlic powder
2 tbsp. lemon juice
3 tsp. minced fresh basil
2 tsp. salt substitute of choice
4 cups tomato sauce (preferably low sodium)
Cook the lasagna noodles according to the package directions. Drain and set aside.
Preheat the oven to 350 degrees F.
Squeeze the spinach as dry as possible and set aside.
Place the tofu, plant milk, garlic powder, lemon juice, basil, and salt substitute in a food processor or blender and blend until smooth.
Stir in the spinach.
Cover the bottom of a 9-inch-by-13-inch baking dish with a thin layer of tomato sauce, then a layer of noodles (use about one-third of the noodles).
Follow with half of the tofu filling. Continue in the same order, using half of the remaining tomato sauce and noodles and all of the remaining tofu filling.
End with the remaining noodles, covered by the remaining tomato sauce. Bake for 25 to 30 minutes.
Makes 6 to 8 servings
OPTIONAL: Top with fresh herbs, plant based cheese shreds or nutritional yeast.
ZUCCHINI BRUSCHETTA BOATS
Low Carb and Gluten-Free!
These gluten-free, low carb zucchini boats are packed with a delicious, fresh and sun-dried tomato bruschetta filling and topped with optional plant based cheese shreds!
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
3 medium Zucchini
2 cups Grape tomatoes (halved)
1 cup Sun-dried tomatoes(drained, chopped)
1/4 cup Fresh basil (chopped)
4 cloves Garlic (minced)
1 tbsp Balsamic vinegar
2 tbsp Olive oil (divided)
Optional 3/4 cup plant based cheese shreds
Salt substitute of choice
Preheat the oven to 450 degrees F.
Line a baking sheet with foil (greased lightly) or parchment paper.
Slice each zucchini in half, lengthwise. Use a spoon or melon baller to scoop out a hollow area in the middle for the filling.
Arrange the zucchini cut side up on the lined baking sheet. Sprinkle with salt substitute and black pepper.
Roast the zucchini in the oven for 12-15 minutes, until golden.
Combine the grape tomatoes, sun-dried tomatoes, minced garlic, fresh basil, balsamic vinegar, and remaining olive oil.
When the zucchini is done, spoon the bruschetta tomato mixture into each zucchini boat.
Bake for 10 minutes, until the tomatoes are soft.
Optional: Set the oven to broil.
Sprinkle cheese sheds on top of the bruschetta. Broil for 2-3 minutes, until cheese is melted and golden.
This vegetarian green burger recipe can also be frozen for future use! The recipe can be made plant based, vegan and gluten free. Pan fry or grill!
2 tbsp olive oil or oil of choice such as grape seed oil
2 onions , finely chopped
250g bag spinach
5 slices whole grain or gluten free bread , blitzed into breadcrumbs
Season as preferred, oregano or even nutmeg
50 grams mature cheddar or plant based cheese shreds.
20 grams parmesan, or substitute with nutritional yeast
1-2 large eggs , beaten or substitute with flax seed eggs
3 tbsp plain or gluten free flour
6 crusty whole grain or gluten free bread rolls
(Try using half a bun and serving open faced)
4 ripe, juicy tomatoes , thickly sliced
Optional ketchup or date ketchup
Sodium free salt substitute quick pickle
Heat half the oil in a frying pan and gently fry the onions for about 10 mins until pale and soft, then leave to cool a little.
Finely chop the spinach in a food processor and tip into a bowl. Add the cooled onion, breadcrumbs, nutmeg, cheddar and Parmesan (or cheese substitutes) and mash together. Add the beaten egg or flax egg, a little at a time (you may not need all of it), until the mixture holds together. Divide into eight (see tip below) and shape into thick burgers.
Put the flour in a shallow bowl, season well and dip the burgers into the flour to coat. Store in a plastic container between layers of baking parchment. Either chill until ready to cook, or freeze.
Optional grill on BBQ. Heat the remaining oil in the frying pan and fry for about 5 mins each side until browned all over. Serve with optional buns or condiments of choice. Using half a bun and serving open face is a great way to cut back on carbs without eliminating them.
DEVILLED TOFU KEBABS
A low-fat, filling vegetarian kebab to enjoy grilled!
8 shallots or button onions
8 small new potatoes
2 tbsp tomato purée
2 tbsp soy sauce substitute - read more about Bragg Seasoning here: https://www.megan-fit.com/favourite-product-substitutes
1 tbsp oil of choice
1 tbsp clear honey
1 tbsp wholegrain mustard
300g firm smoked tofu , cubed (you can also add a dot of liquid smoke)
1 zucchini peeled and sliced
1 red pepper, de-seeded and diced
Put the shallots or button onions in a bowl, cover with boiling water and set aside for 5 mins. Cook the potatoes in a pan of boiling water for 7 mins until tender. Drain and pat dry. Put tomato purée, soy sauce, oil, honey, mustard and seasoning in a bowl, then mix well. Toss the tofu in the marinade. Set aside for at least 10 mins.
Heat the grill. Drain and peel shallots or onions, then cook in boiling water for 3 mins. Drain well. Thread the tofu, shallots, potatoes, courgette and pepper on to 8 x 20cm skewers. Grill for 10 mins, turning frequently and brushing with remaining marinade before serving.
Serve on a bed of quinoa or cauliflower rice.
GRILLED ROMAINE LETTUCE WITH BALSAMIC DRESSING
Grilling lettuce adds a smoky flavour taking your salad from appetizer to entree! Low in calories and packed with flavour and texture.
¼ cup extra-virgin olive oil
3 tbsp balsamic vinegar
2 tbsp crumbled Gorgonzola
6 leaves fresh basil, chopped
1 clove garlic, chopped
Pinch of ground black pepper
2 romaine hearts, halved lengthwise
Oil of choice, for brushing
A bit if crumbled Gorgonzola, for garnish
4 leaves fresh basil, torn, for garnish
1. In a blender, combine the olive oil, balsamic vinegar, Gorgonzola, basil, garlic, a pinch of pepper and 2 tablespoons water. Blend until the dressing is creamy and the garlic and basil are finely chopped.
1. Preheat a grill to medium heat.
2. Lightly brush the cut sides of the romaine with oil. Place the romaine on the grill cut-side down and cook until grill marks form and the leaves are slightly charred, 1 to 3 minutes. Arrange on a platter cut-side up.
3. Drizzle the romaine with the dressing. Sprinkle with the Gorgonzola and torn basil and serve.
🤤 Coach Megan
EAT THE RAINBOW PIZZA
Add more veggies to your pizza night with this colorful rainbow pizza! This vibrant pie is a fun way to add a little bit more excitement to dinnertime.
1 pound pizza dough - optional whole grain, gluten free or
Try our sweet potato or crust cauliflower crust!
¾ cup pizza sauce (optional sodium free pesto or just olive oil and garlic)
* you can also use ricotta and herbs in place of pizza sauce and skip shredded cheese.
1 cup shredded reduced-fat mozzarella cheese
Try plant based cheese shreds
½ cup sliced mushrooms
1 cup grape tomatoes, halved
1 cup sliced zucchini
½ cup sliced red onion
1 cup sliced orange bell pepper
1 cup sliced yellow bell pepper
Fresh basil for garnish
Get creative! Add in as many different veggies as you like! Think outside the box, try radishes, eggplant, broccoli. The possibilities are endless!
Preheat oven to 375 degrees F.
Coat a large baking sheet with cooking spray.
(Optional: healthy fat oil such a grape seed or coconut oil)
Roll out dough to the size of the baking sheet, then transfer to the baking sheet. Using a large spoon, spread pizza sauce onto the crust, leaving a 1-inch border. Sprinkle with mozzarella. Arrange mushrooms in the center of the pizza, then add tomatoes around the mushrooms, followed by zucchini, onion, orange bell pepper and yellow bell pepper.
Bake the pizza until the crust is golden brown, 20 to 25 minutes. Top with fresh basil!
Coach Megan 🍕
BAKED TOFU FRIES
These addictive Baked Tofu Fries are crispy on the outside, and soft on the inside. Even tofu skeptics will love them!
Prep Time 30 minutes
Cook Time 40 minutes
Total Time 1 hour 10 minutes
Servings 4 people
Calories 132 kcal
15.5 ounces extra firm tofu drained and pressed
2 tablespoons olive oil
½ teaspoon basil
½ teaspoon oregano
¼ teaspoon paprika
¼ teaspoon cayenne pepper
¼ teaspoon onion powder
¼ teaspoon garlic powder
Salt substitute and pepper
Preheat oven to 375°.
Mix olive oil and all the herbs and spices.
Slice tofu into long strips, about ¼ - ½" thick.
Coat with marinade.
Place strips on a parchment paper lined baking sheet, and bake at 375° for 20 minutes.
Flip, and bake another 15-20 minutes, or until crispy on the outside.
Serve with 5 MIN HOMEMADE KETCHUP
Coach Megan 🍅🍟
3 INGREDIENT PIZZA CRUST WITH PIZZA SAUCE
These 3 Ingredient paleo pizza crusts (or bases) are an easy, delicious and low carb alternative to traditional pizzas! Made with just three ingredients and on the stovetop, these keto pizza bases are naturally gluten free, grain free, high protein, low calorie and have a nut free option!
For the coconut flour option
8 large egg whites for thicker bases, use 5 whole eggs and 3 egg whites
1/4 cup coconut flour sifted
1/2 tsp baking powder
Spices of choice: salt substitute, pepper, Italian spices
1 tbsp coconut flour to dust very lightly
For the almond flour option
8 large egg whites
1/2 cup almond flour
1/2 tsp baking powder
Spices of choice: salt substitute, pepper, Italian spices
For the pizza sauce
1/2 cup tomato sauce
2 cloves garlic crushed
1/4 tsp salt of choice
1 tsp dried basil
To make the pizza bases/crusts
In a large mixing bowl, whisk the eggs/egg whites until opaque. Sift in the coconut flour or almond flour and whisk very well until clumps are removed.
Add the baking powder, mixed spices and continue to whisk until completely combined.
On low heat, heat up a small pan and grease lightly.
Once frying pan is hot, pour the batter in the pan and ensure it is fully coated. Cover the pan with a lid/tray for 3-4 minutes or until bubbles start to appear on top.
Flip, cook for an extra 2 minutes and remove from pan- Keep an eye on this, as it can burn out pretty quickly.
Continue until all the batter is used up.
Allow pizza bases to cool. Once cool, use a skewer and poke holes roughly over the top, for even cooking. Dust very lightly with a dash of coconut flour.
To make the sauce
Combine all the ingredients together and let sit at room temperature for at least 30 minutes.
This thickens up.
For a crispy pizza base, bake in the oven for 3-4 minutes prior to adding your toppings.
To freeze: If you want to freeze them, allow pizza bases to cool completely before topping with a dash of coconut flour and a thin layer of pizza sauce. Ensure each pizza base is divided with parchment paper before placing in the freezer.
CREAMY LETTUCE SOUP
Despite it's mild flavor, lettuce makes a delicious and fresh-tasting low calorie soup.
Substitute the butter to make it vegan.
2 tablespoons (30g) unsalted butter or vegan substitute
1 medium onion (about 8 ounces; 225g), diced (see note)
4 medium garlic cloves, sliced
2 cups (475ml) homemade vegetable stock, or store-bought low-sodium plus more if needed
8 ounces (225g) lettuce, core and root ends trimmed, leaves torn if large (see note)
1/4 cup (1 small handful) loosely packed parsley leaves
Optional Himalayan salt or salt substitute
Fresh lemon juice, to taste
Thinly sliced radish and pea shoots, tossed in extra-virgin olive oil, for garnish (see note)
Add-in protein with a variety of seeds.
In a medium saucepan, melt butter over medium heat until foamy. Add onion and garlic and cook, stirring, until softened, about 3 minutes. Add stock, bring to a simmer, and cook until vegetables are very tender, about 8 minutes. Add lettuce and parsley and cook until wilted and softened, 1 to 2 minutes.
Working in batches if necessary, transfer broth and vegetables to a blender and blend, starting at the lowest speed and increasing to high, until very smooth, about 3 minutes. If soup is too thick, thin as needed with additional stock.
Season with optional salt and just a touch of lemon juice to brighten flavor (add it very sparingly to prevent soup from becoming tart). Garnish with radish and pea shoots (or other garnish such as seeds) and serve warm or chilled.
This recipe works with many varieties of lettuce, including romaine, bibb, oak leaf, arugula, and cress. I'd advise against iceberg because of it's extreme lack of flavor. You can use shallots or leeks in place of or in combination with the onion. Feel free to change the garnish depending on what's available!
ULTIMATE DETOX SOUP
This Detox Soup is loaded with fiber and anti-inflammatory ingredients that may help reduce bloating and streamline your digestion.
I love how comforting and filling it is!
1 tablespoon extra-virgin olive oil
1 yellow onion , chopped
3 carrots , chopped
3 celery stalks , chopped
5 garlic cloves , minced
1 1/2 inches fresh ginger , minced (about 1 heaping tablespoon)
1 1/2 teaspoons ground turmeric
1 1/2 teaspoons dried thyme (or 1 teaspoon freshly chopped rosemary)
6 cups water
1 cup dry green or brown lentils
2 teaspoons fine Himalayan salt or substitute, divided
freshly ground black pepper
1 cup fresh cilantro , chopped
1 tablespoon freshly squeezed lemon juice (or to taste)
In a large pot (I use a 6-quart one), heat the olive oil over medium-high heat. Add in the onion, carrots, and celery, and stir until softened, about 5 minutes.
Add in the garlic, ginger, turmeric, and thyme, and stir until fragrant, about 1 minute more. Immediately add in the water after that, so the garlic won't start to burn.
Add in the lentils, 1 teaspoon of salt, and several grinds of black pepper. Bring the liquid to a boil, then lower the heat to a simmer. Cover and let the soup cook until the lentils are tender, about 30 minutes.
When the lentils are tender, add in the remaining 1 teaspoon of salt, along with the cilantro and lemon juice. The cilantro will wilt quickly in the hot soup.
Adjust any seasoning to taste, and serve warm.
Leftover detox soup can be stored in an airtight container in the fridge for up to 5 days.
You can also freeze it for up to 3 months.
Coach Megan 🥣
OIL-FREE ROASTED VEGETABLES
Make dishes oil-free while maintaining delicious flavor and texture!
Feel free to substitute veggies for your seasonal favourites!
(organic when possible / adjust with seasons)
2 medium whole carrots (halved lengthwise and chopped into large bites)
4-5 small red or yellow potatoes (quartered)
1 large sweet potato (sliced into 1/4-inch rounds)
2 cups Brussels sprouts (halved)
(organic when possible / adjust with seasons)
1 bundle broccolini (roughly chopped)
1 cup red or green cabbage (thinly sliced)
1 medium bell pepper (thinly sliced lengthwise)
1 small beet (sliced into 1/4-inch rounds- large rounds halved)
2 cups chopped cauliflower
1/2 medium zucchini or yellow squash (sliced into 1/4-inch rounds)
~1/2 tsp Himalayan salt or substitute (to taste)
1 tbsp curry powder (or other seasoning of choice)
FOR SERVING (optional)
Fresh lemon juice
Cilantro or parsley
Preheat oven to 375 degrees F (190 C) and line two baking sheets with parchment paper.
Place a large pot or rimmed skillet on the stovetop and fill with 1/2 inch water. Bring to a boil over high heat.
Once boiling, lower heat to medium-high (you're going for a low boil) and carefully place a steamer basket inside (I like this one – or sub a small colander or fine mesh strainer that rests over the water but not in the water).
Add the starchy vegetables (carrots, potatoes, sweet potatoes – Brussels sprouts are optional and should only be added if you like more tender Brussels – otherwise, set aside).
Cover pot or skillet and steam the vegetables for 4-6 minutes or until just tender. A knife should easily pierce the vegetables but not easily slide all the way through. You're looking for them to be moist and slightly tender.
Transfer the steamed starchy vegetables to one baking sheet, and arrange the non-starchy vegetables on the other baking sheet.
Season to taste with salt substitute and curry powder, and toss to coat.
Bake for a total of 20-30 minutes or to desired doneness. The broccolini seems to require just 15 minutes, while the cabbage, bell pepper, and cauliflower benefit from a longer roast – up to 25-30 minutes. (Once steamed), the starchy vegetables shouldn't need more than 20 minutes in the oven.
Steamed Brussels need to be roasted for 15 minutes, while unsteamed Brussels can roast for up to 20-25 minutes.
Just watch the oven closely and check for doneness.
Try with a bit of fresh lemon juice, some herbs, and a drizzle of tahini.
Store leftover vegetables covered in the refrigerator up to 3-4 days.
Reheat over a cast-iron skillet or on a parchment-lined baking sheet in a 400-degree F (204 C) oven until hot – about 10 minutes.
5-MINUTE MACADAMIA CHEESE + VEGAN CRUDITÉ
Creamy macadamia nut cheese and hummus served with roasted and fresh vegetables! The perfect 30-minute plant-based snack or appetizer.
4 medium whole carrots (tops removed, cut in thirds, large portions halved /organic when possible)
2 medium beets (carefully sliced into 1/4-inch rounds / organic when possible)
1 tbsp avocado oil (or sub water)
1 healthy pinch each salt substitute or Himalayan salt + black pepper
1 1/4 cup raw macadamia nuts (or cashews / soaked for 1 hour in hot water)
2 tbsp lemon juice
2 tbsp nutritional yeast, plus more to taste
1/2 tsp garlic powder
1/4 tsp salt of choice (plus more to taste)
1/4 – 1/2 cup water
1/4 cup fresh chopped parsley or cilantro (optional)
5-7 medium radishes (organic when possible /halved or sliced)
1/2 medium cucumber (sliced into thin rounds /organic when possible)
Sprouted or roasted nuts (optional)
Crackers of choice or try my dehydrator flax crackers in our NOURISH section!
If roasting vegetables, preheat oven to 400 degrees F and line a baking sheet with parchment paper (or use more baking sheets if making a larger batch.
Once preheated, add carrots and beets to the baking sheet and drizzle with oil (or water), salt, and pepper. Toss to combine, and arrange in a single layer. Bake for 17-22 minutes or until slightly golden brown and tender.
In the meantime, make your "cheese."
Add macadamia nuts to a food processor or a high-speed blender along with lemon juice, nutritional yeast, garlic powder, salt, and lesser amount of water, adjust if altering batch size.
Mix/blend, scraping down sides as needed.
Then add more water 1 Tbsp at a time until a thick paste forms. I find I get the best texture results with a food processor, but a blender can work as well.
It just generally requires more scraping and more liquid.
Taste and adjust flavor as needed, adding more nutritional yeast for cheesy flavor, salt for saltiness, lemon juice for acidity/brightness, or garlic powder for garlic flavor.
Blend again to combine. If adding herbs, add at this time.
At this point, the “cheese” is ready to eat!
But it’s better after chilling. Transfer “cheese” to cheesecloth (or a thin, clean towel) and rest over a fine mesh strainer set over a mixing bowl.
Twist the top of the cheesecloth so it forms a loose ball. Refrigerate for at least 15 minutes, up to 24-36 hours. The longer it chills, the firmer the “cheese” will become.
Once vegetables are roasted, assemble crudité platter with macadamia “cheese,” vegetables and any other desired sides.
You can also sweeten with a light drizzle of Maple syrup.
Serves 2 as an entrée, 4-6 as an appetizer.
Coach Megan 🌱
SPINACH & MUSHROOM POLENTA PIE WITH ALMOND RICOTTA
Spinach and mushroom polenta pie is a savoury and satisfying main course for vegans and vegetarians. It's also naturally gluten-free!
All salt can be replaced with A.Vogel Herbamare Sodium Free Natural Salt Substitute.
½ cup sliced almonds
2 tablespoons nutritional yeast
¼ teaspoon sea salt
¼ teaspoon garlic powder
½ teaspoon lemon zest
1 cup sliced almonds, soaked for at least 1 hour
¼ cup hot water
1 tablespoon lemon juice
2 teaspoons olive oil
½ teaspoon apple cider vinegar
1 clove garlic, chopped
sea salt or salt of choice, to taste
2 cups water
1 tablespoon vegan butter (or olive oil)
pinch of red pepper flakes
sea salt (or salt of choice), to taste
¾ cup cornmeal
¼ cup almond parmesan
1 tablespoon olive oil
1 small onion, sliced (or use a shallot)
⅔ lb cremini mushrooms, sliced
1 clove of garlic, minced
2 cups baby spinach, packed
sea salt & ground black pepper, to taste
1 cup marinara sauce
chopped basil, for serving
extra almond parmesan, for serving
Preheat the oven to 350°F. Lightly oil a 9-inch round dish with minimum 2-inch high sides.
Make the almond parmesan.
In a food processor, combine the ½ cup sliced almonds, nutritional yeast, salt, garlic powder, and lemon zest. Pulse until you have a fine meal. Transfer to a bowl and set aside.
Make the almond ricotta. First, drain the almonds. Then, in the food processor (no need to rinse), combine the drained almonds, hot water, lemon juice, olive oil, apple cider vinegar, garlic, and salt. Run the motor until you have a smooth, ricotta-like texture, scraping the sides down a couple times. Set aside.
Make the polenta crust. In a medium saucepan, combine the water, vegan butter, red pepper flakes, and salt. Bring the mixture to a boil over medium heat. Grab a whisk and slowly start pouring the cornmeal into the boiling water in a steady stream, whisking the whole time. Once you've poured out all the cornmeal and there are no visible clumps, switch to a rubber spatula.
Bring the polenta to a boil and then lower to a simmer. Cook, stirring very often, until quite thick but still slightly fluid, about 15 minutes. Stir in ¼ cup almond parmesan and adjust seasoning.
Remove the polenta from the heat and scrape it into your prepared round dish. Working quickly with the spatula, push the soft polenta up the sides of the dish to form a "crust." Make it as even as you can and smooth out the bottom completely. The consistency should be like Play Doh and quite easy to work with. Set aside once complete.
Make the mushroom filling. Heat a large skillet over medium heat. Add the 1 tablespoon of olive oil. Add the onions to the skillet and cook, stirring often, until quite soft and translucent, about 4-5 minutes. Add the mushrooms to the skillet and let them sit for a full minute. Stir the mushrooms up and let them sit for another full minute. Keep stirring the mushrooms until they're soft and glistening. Then, add the garlic and stir until fragrant, about 30 seconds.
Add the spinach and cook until just-wilted, about 1 minute. Season the mushroom mixture with salt and pepper and stir. Remove from the heat.
Assemble the spinach and mushroom polenta pie. Spread half of the almond ricotta across the bottom of the polenta crust. Using a slotted spoon, transfer the mushroom and spinach mixture to the pie on top of the ricotta, leaving as much moisture in the skillet as you can. Then, spoon the marinara sauce on top of the spinach and mushrooms. Dollop the remaining almond ricotta on top.
Sprinkle a bit of almond parmesan and brush a bit of olive oil on the exposed polenta crust if you like.
Bake the spinach and mushroom polenta pie for 25 minutes, or until sufficiently warmed through. Turn the oven to broil and broil the pie for an additional 3 minutes to brown the top.
Serve the spinach and mushroom polenta pie hot with chopped basil on top and extra almond parmesan.
Instant polenta will make this one come together even faster! I use a dab of vegan butter to make the polenta a bit richer, but you could use an equal amount of olive oil.
You can replace the almonds with raw cashews in both the ricotta and parmesan if you're looking for a little extra richness.
You need to act quickly when forming the polenta "crust" as the soft polenta will firm up fast.
GARDEN KEEPER'S PIE WITH BEETS, LENTILS & CREAMY CELERY ROOT MASH
Garden keeper's pie is a cozy vegan main course with beets, lentils, herbs, and a creamy celery root topping. Perfect for a holiday meal.
1 tablespoon olive oil
1 cooking onion, diced
2 cloves of garlic, minced
1 sprig of rosemary, leaves minced
4 sprigs of thyme, leaves removed and divided
pinch of chili flakes, optional
2 teaspoons balsamic vinegar
5 cups-worth of small diced root or tuber vegetables or squash (I used a mix of butternut squash, carrots & beets)
⅓ cup black or french lentils, rinsed
2 ½ cups vegetable stock
1 teaspoon tamari soy sauce or Braggs Seasoning
sea salt or substitute to taste
ground black pepper, to taste
2 teaspoons arrowroot powder
1 tablespoon cold filtered water
Learn more about
BRAGG ALL PURPOSE SEASONING AKA LIQUID AMINOS
CELERY ROOT MASH
3 cups peeled and diced celery root
2 cloves of garlic, peeled
1 ½ tablespoons olive oil, plus extra
¼ cup unsweetened non-dairy milk
Preheat the oven to 400°F. Lightly oil 4 ramekins/cocottes/mini gratin dishes with at least 8 oz/1 cup capacity. Place dishes on a sheet pan and set aside.
For the filling, heat the 1 tablespoon of olive oil in a large pot over medium heat. Add the diced onion and sauté until very, very soft, about 5 minutes, stirring often.
Add the minced garlic, rosemary, thyme, and chili flakes (if using) to the pot and stir. Sauté until the garlic is very fragrant, about 45 seconds. Add the balsamic vinegar and stir. Add the 5 cups of diced vegetables and the lentils to the pot and stir to coat everything in the oil.
Season heartily with salt substitute and pepper. Sauté the vegetables and lentils another two minutes or so, stirring often.
Add the vegetable stock and Braggs or tamari and stir. The liquid should cover all the vegetables and lentils nicely, by about a half inch. Bring the mixture to a boil and then simmer until the vegetables are tender and the lentils are just soft, about 45 minutes.
It helps if you place a lid on top of the pot slightly askew, leaving a little gap for air to escape.
When the filling is done, in a small bowl mix together the arrowroot powder and cold water. Scrape this into the pot with the filling and stir to mix it in. Remove the pot from the heat.
For the celery root mash, place the diced celery root and garlic cloves in a medium saucepan. Cover the vegetables with cold water/vegetable stock if you like, and then place the pot over medium heat. Bring the mixture to a boil and then simmer until the celery root pieces are tender, about 15 minutes.
Drain the celery root and garlic, and place it in a food processor fitted with the "S" blade. Pulse the vegetables a couple times to get them moving. Add the olive oil, unsweetened almond milk, and some salt substitute and pepper. Run the motor on high until you have a cream, homogenous mixture.
Check it for seasoning and adjust if necessary.
Divide the filling amongst the 4 oiled dishes. Then, divide the celery root mash among the tops of the 4 dishes, smoothing it out with a butter knife or spatula. Drizzle a bit of olive oil on top of each pie and sprinkle with salt substitute, pepper, and thyme leaves.
Place the assembled pies back on the baking sheet and slide into the oven. Bake the pies until the filling is bubbling and the tops are very lightly browned, about 20 minutes.
Add any items that you like!
You're just making one big sauté, thickening it with arrowroot, topping it with a rustic mash and baking it until the whole thing bubbles and browns.
Some cooked beans would fill in nicely for the lentils. Just make sure you throw them in closer to the end of the cooking process.
SLOW COOKER DAIRY FREE PROTEIN MASHED POTATOES
Slow Cooker Dairy Free Mashed Potatoes with garlic are made with a white bean puree and non-dairy milk for added fiber and an extra creamy texture. The easiest side dish for holidays, weeknight dinners, and more, these vegan mashed potatoes are the perfect crowd-pleasing dish!
White beans are considered to be pulses along with dried peas, lentils, and chickpeas meaning they're high in fiber, protein, plant-based iron, and folate!
2 1/2 to 3 pounds gold potatoes, peeled (about 5-6 medium potatoes)
1/2 cup vegetable broth
1/2 cup non dairy milk (unsweetened)
1 teaspoon garlic, minced
1/4 teaspoon salt substitute of choice
1/4 teaspoon pepper
1/2 cup shallot or yellow onion, sliced
2 sprigs of fresh herbs such as thyme or rosemary + extra for garnish
For the White Bean Sage Puree:
1 15 ounce can of White Cannellini (organic if possible) beans, drained and rinsed (Northern White Beans may be substituted). Look for unsalted, or rinse well.
4 Tablespoons of olive oil
1/4 cup vegetable broth
3 sage leaves, stems removed
1 teaspoon minced garlic (2 small garlic cloves)
Salt substitute to taste
Pepper to taste
Wash and peel the potatoes. Place them in the slow cooker.
Make the white bean puree by placing the beans, oil, broth, sage leaves (stems removed), oil, 2 small garlic cloves (peeled), salt substitute , pepper, and oil in a blender or food processor.
Blend the ingredients until a creamy texture is formed. Add the salt substitute and pepper to taste.
Add the broth, milk, garlic, salt substitute, pepper, and shallot to the potatoes in the slow cooker.
Mix all of the ingredients together.
Pour the white bean puree on top of the potatoes, and place a few sprigs of herbs on top. Chop any remaining herbs into small pieces, and set them aside.
Cover and cook the mixture for 3 hours on high or 5 hours on the low setting, making sure to stir the mixture halfway through cooking.
Once the potatoes have cooked and softened, mash them in the crockpot using a potato masher. Then, use an immersion blender to blend until the potatoes are smooth and creamy.
If the potatoes are too thick, add a bit more oil or 2-4 Tablespoons of non dairy milk or non dairy cream to help thin them out.
Remove the full herb sprigs, fold in the remaining chopped herb pieces, and add salt substitute, garlic, and pepper to taste.
For thinner or extra creamy mashed potatoes, add extra non milk or non dairy cream as needed.
If you don't have an immersion blender, you can continue to mash the beans and potatoes with a masher.
LOW CALORIE APPETIZER
Turn fresh watermelon and creamy feta into a savoury party starter with this super-simple recipe idea. 1 cup of Watermelon is only 47 calories.
1/2 watermelon, cut into 1cm slices
60g smooth feta
Extra virgin olive oil, to drizzle
1/4 cup mint leaves
Black pepper, to season
Using 5cm star cutters, cut 21 star shapes from watermelon slices
On a large board or platter, arrange watermelon stars into the shape of a tree. Crumble over feta, drizzle with oil, sprinkle with mint leaves and black pepper. You could even add some flax or chia seeds!
LAYERED VEGETABLE PIE
For a healthy vegetarian main that's sure to be a centre-piece on any table, try this hearty pie layered with zucchini, squash, sweet potato and more!
2 tsp olive oil
1 large red onion, thinly sliced, plus extra, to serve
375g button mushrooms, sliced
2 garlic cloves, crushed
2 zucchini, coarsely grated, squeezed of excess moisture
375g fresh ricotta
2 eggs, lightly whisked
20g (1/4 cup) finely grated parmesan
2 tbsp chopped fresh parsley
2 tsp finely grated lemon rind
600g peeled butternut squash, thinly sliced
6 vine-ripened tomatoes, sliced
300g peeled sweet potato, thinly sliced
Sage leaves, to serve
Preheat the oven to 340F - 375F
Lightly spray a 24cm springform pan with oil and line side with baking paper.
In a frying pan over medium heat. Cook onion, stirring, for 5 minutes. Increase heat to medium-high. Add the mushrooms and garlic. Cook, stirring, for 7-8 minutes or until all the liquid has evaporated. Set aside to cool.
Meanwhile, combine the zucchini, ricotta, egg, parmesan, parsley and lemon rind in a bowl. Season.
Lightly heat kale to wilt.
Season and set aside.
Place half the squash, slightly overlapping, in base of pan. Top with half the kale, half the ricotta mixture and half the tomato.
Top with sweet potato, slightly overlapping, mushrooms, remaining kale and squash.
Top with remaining ricotta mixture and tomato.
Cover with foil and place on a baking tray.
Bake for 1 hour. Remove foil and bake for a further 40-50 minutes, until pie is tender. Set aside for 20 minutes before serving.
Top with sage leaves and extra onion.
VEGAN CASHEW TOMATO SOUP
This soup is so creamy and cozy, it's hard to believe it's vegan.
3 tablespoons olive oil
1 medium yellow onion, diced
4 cloves garlic, minced
3 tablespoons tomato paste
2 28-ounce cans whole peeled tomatoes
1 teaspoon salt substitute
1 teaspoon pepper
½ cup basil leaves
1 cup cashews
2¼ cups water
1. Soak the cashews in the water for 8 to 12 hours.
2. In a large stockpot, heat the olive oil over medium heat, then add the onion and sauté for 5 minutes until it starts to sweat and lightly brown. Add the garlic and sauté for another 3 minutes. Combine the tomato paste, whole tomatoes, salt substitute and pepper with the sautéed alliums and let simmer over low heat for 20 minutes.
3. Add the cashews and their soaking liquid to a blender and pulse until smooth, then add the tomato mixture and basil and pulse until everything is well combined and smooth (you might need to do this in batches). Place the mixture back in the stockpot, add 2 cups of water, and bring to a boil.
Coach Megan 🍅
ZUCCHINI KALE LATKES
This super savory veggie-filled version of classic latkes will be a hit with the whole family! It has everything you love about latkes (potatoes), and the crisp kale edges are so good. Slather on some fat free chive sour cream or plain yogurt and enjoy!
SERVES 4 TO 6
1 cup grated russet potato
1 cup grated zucchini
½ cup very thinly sliced Tuscan kale
½ medium white onion, grated
1 egg, beaten
¼ cup all-purpose flour of choice
½ teaspoon Himalayan salt or salt substitute
neutral high-heat frying oil like sunflower, grape-seed, or avocado oil
Fat free sour cream with chives, or plain yogurt for serving.
1. Before combining the grated potato and zucchini, be sure to squeeze out all the extra liquid. Then add them to a bowl along with the rest of ingredients and mix well.
2. Heat a heavy-bottomed pan and add a few tablespoons of neutral oil. When the oil is shiny and hot, add about ¼ cup batter to the pan (latkes should be about 2 inches in diameter). Flip after 1 or 2 minutes, when brown and crispy. Cook for another 1 to 2 minutes on the other side, then set on a paper-towel-lined plate and sprinkle with salt substitute. Serve with chive fat free sour cream or plain yogurt.
SUPER BOWL CAULIFLOWER PIZZA BITES
Low carb mini cauliflower pizza bites are a great alternative to pizza! With 7 ingredients + toppings, these cauliflower muffins are customizable & EASY!
(Paleo - Vegetarian - Gluten-free)
4 cups Cauliflower (riced)
1 tablespoon Olive oil
1 tablespoon Italian seasoning
1 teaspoon Onion powder
1 teaspoon Garlic powder
1/2 teaspoon Red pepper flakes (optional)
Veggies: bell peppers, onion, a few olives, artichokes, spinach, etc.. get creative!
Optional: Yves vegan pepperoni or light meat of choice.
Preheat oven to 400° F.
Combine grated cauliflower, eggs, oil, and seasonings in a large bowl.
Add in your desired fillings. Be sure to not use too many or they won't hold together.
Fill a muffin tin by packing the filling into them.
Be sure to press down to help them form.
Bake for 30-35 minutes or until the tops are golden brown.
Serve with your favorite marinara sauce.
Optional: Top with light grated mozzarella or vegan shreds.
Coach Megan 🏈
SODIUM FREE MARINARA SAUCE
This marinara sauce is easy, salt-free, and has an added bonus: extra veggies!
1 tablespoon extra virgin olive oil
1 red onion, peeled, diced
2 celery sticks, diced
2 medium carrots, peeled, diced
1/4 teaspoon red pepper flakes
1 (28oz) can crushed tomatoes (check to make sure it has no salt added)
2 garlic cloves, minced
1 teaspoon dried oregano
Heat the oil in a medium pot or skillet. Once oil is shimmering, add the onions, celery, and carrots and cook until softened, 5-7 minutes.
Add the red pepper flakes and garlic and stir until fragrant, about 30 seconds.
Transfer the veggies to a blender and add the tomatoes and oregano.
Blend until creamy.
Pairs well with SUPER BOWL CAULIFLOWER PIZZA BITES
Coach Megan 🍅
This Ratatouille recipe is a light and fresh dish that's gluten free and vegan!
Optional: serve over quinoa
1 cup crushed tomatoes
1 tablespoon extra virgin olive oil
1/4 teaspoon apple cider vinegar
1 teaspoon minced garlic
1 tablespoon fresh basil, about 3-4 large leaves, sliced , plus more for garnish
1 teaspoon herbs de Provence spice mix (or herbs of choice)
1/4 teaspoon black pepper
1/4 teaspoon chili powder
1 medium sweet or red onion,, sliced
1-2 large zucchini, (about 1 1/2 cups slices, sliced)
1 large eggplant, (about 3 cups slices, sliced)
3 large fresh tomatoes
Preheat oven to 350F. Lightly grease a 6"x9" baking dish and set aside. (see notes for baking in an 8"x8" square pan)
In a medium mixing bowl, combine the crushed tomatoes, oil and vinegar. Stir in the garlic, basil, herbs de Provence, pepper, and chili powder.
Pour the tomato mixture into the prepared baking dish and smooth it into an even layer on the bottom of the pan.
Stack the veggie slices in alternating patterns and place them on their side in the pan, leaning against the edge of the pan. Repeat until you've formed a couple of rows of veggies.
Bake for about an hour, until the tomato sauce at the bottom is bubbling and the veggies are tender.
Garnish with additional chopped fresh basil before serving (optional).
Serve hot or cold.
If you'd like to bake this in an 8" x 8" square pan, you can.
The bake time is about the same.
Coach Megan 🍅 🍆
NO TATER BROCCOLI TOTS
Crispy baked No Tater Broccoli Tots are loaded with nutrients and vitamins and are fun to make and enjoy!
Coach Megan 🥦
2 cups or 12 ounces uncooked or frozen broccoli
1 large egg or flax egg substitute
1/4 cup diced yellow onion
1/3 cup cheddar cheese or vegan shreds
1/3 cup panko breadcrumbs
1/3 cup Italian breadcrumbs
(Optional gluten free or whole grain breadcrumbs)
2 tablespoons parsley or cilantro rosemary
1/2 teaspoon salt substitute
1/2 teaspoon pepper
Preheat the oven to 400°F.
Grease a baking sheet with a thin layer of oil or line with parchment paper and set aside.
Blanch the broccoli in boiling water for 1 minute then remove and shock with cold tap water to stop the cooking process. Drain well.
Chop broccoli finely and mix thoroughly with the egg, onions, cheddar, breadcrumbs, and seasoning. Scoop about 1.5 tablespoons of mix using a ice-cream scoop or your hands and gently press between your hands into a firm ball then shape into a tater-tot shape.
It helps to wash your hands after every few tots to keep them from sticking onto your hands.
Next, Place on your prepared baking sheet.
Bake until golden brown and crispy, 18-24 minutes, turning half way. Remove from the oven and enjoy hot with ketchup,(or dare ketchup) sriracha, ranch dressing, or your favorite dipping sauce!
Substitutes for eggs, ketchup and cheese and more can be found in your Product Substitutes section of your Nourish Library.
SMASHED CHICKPEA AVOCADO TOAST
Smashed Chickpea Avocado Toast is an easy vegan breakfast, lunch, or dinner for days when you don't have the time to cook. Enjoy this high protein avocado toast recipe that is simple and ready in less than 15 minutes!
Bread: Any bread that you like will work well. I love a sturdy whole grain bread since it's holding the mashed avocado and chickpeas. If you need this recipe to be gluten-free, buy gluten-free bread.
Chickpeas: Sodium free, canned chickpeas are convenient and budget-friendly. Some chickpeas are sturdier than others. You can also cook your own chickpeas.
Avocado: One medium-sized avocado is what I like to use for this recipe. You'll get about 1/2 cup of mashed avocado. If you want extra avocado flavour, then use a larger avocado or two small avocados.
Lemon: Lemon juice or lime juice help make the flavor and the color brighter. I highly recommend not skipping it if possible. I think citrus juice is so important to use in any avocado recipe. You could also use lemon or lime zest if needed, and bottled lemon juice works well too.
Cilantro: Fresh herbs like cilantro give the Chickpea Avocado Toast more flavour, you can also use basil or parsley if you prefer.
Spices: I like to use salt substitute, cayenne pepper or red pepper flakes in this recipe. Some other spice additions could be garlic , paprika, or cumin depending on the flavors you're looking for.
Extras: Some extra toppings you can put on this avocado toast are nutritional yeast, a fried egg, nuts, seeds, or green onions. You could also add extra whole chickpeas or black beans.
Mash together the avocado and chickpeas.
Scoring the avocado before adding it to the bowl helps it mash with the chickpeas a little easier.
Squeeze in lemon or lime juice to help it mash together.
Add spices and herbs.
Spread avocado-chickpea mixture onto the toast, and enjoy!
One slice is high in iron and fiber, and two slices give you 18 grams of protein and 14 grams of fibre.
* You can add a side of fruit or some veggies!
Plus, the good fat in the avocado helps you absorb the vitamins in the produce.
Coach Megan 🥑
VEGAN COBB SALAD WITH COCONUT "BACON"
* If you are nut free you can replace the dressing with any dressing or dip that uses plain yogurt as its base. Combine low-fat plain yogurt with fresh dill, garlic powder and black pepper, or stir cayenne pepper, minced onions or any any spices you like into plain yogurt.
1 small head romaine lettuce, chopped
½ cup halved cherry tomatoes
1 small cucumber, thinly sliced
1 medium zucchini, spiralized or peeled into ribbons
1 ear of corn, grilled, kernels sliced off cobb
1 avocado, pitted and diced
12 to 14 ounces extra-firm tofu, patted dry and cubed
½ cup coconut "bacon" (recipe below)
1½ cups unsweetened coconut flakes
1½ tablespoons Braggs Liquid Amino's (soy seasoning)
1 tablespoon maple syrup
½ teaspoon smoked paprika
Learn more about Braggs sodium free soy sauce here:
Cashew "buttermilk" dressing
(this makes extra)
1 cup raw cashews, soaked in water 3 to 4 hours, preferably overnight, drained and rinsed
½ to ¾ cups fresh water
2 tablespoons fresh lemon juice
¼ teaspoon onion powder
¼ teaspoon garlic powder
¼ to ½ teaspoon salt substitute
In a blender, combine the cashews, ½ cup water, lemon juice, onion powder, garlic powder and ¼ teaspoon of salt substitute. Blend until creamy, adding more water if necessary. Taste and season with additional salt substitute as needed.
Chill until ready to use.
Preheat the oven to 350°F and line a baking sheet with parchment paper. Place the coconut flakes along with the soy seasoning, maple syrup and smoked paprika on the pan and toss gently to coat. Spread in a thin layer on the pan and bake until dark golden brown and slightly crispy, about 10 minutes.
Increase the oven temperature to 400°F and line a baking sheet with parchment paper.
Place the tofu cubes on the pan and toss with a drizzle of olive oil and generous pinches of salt substitute. Bake for 15 to 17 minutes or until golden brown around the edges.
In a serving bowl, assemble the salad with the romaine, cherry tomatoes, cucumber, zucchini, corn, avocado and tofu. Top with the coconut "bacon" and serve with the dressing on the side. Store any extra dressing in a sealed container in the fridge.
Fun Fact - The first Cobb Salad was created by mistake in 1937.
Coach Megan 🥗
VEGAN BACON BITS 🥓
These Vegan Bacon Bits are crispy, crunchy, and full of incredible bacon flavor! Made with textured vegetable protein (TVP) and a handful of basic ingredients, this delicious condiment is quick & easy. Perfect for topping salads, soups, baked potatoes, and more!
YOU'LL LOVE THIS RECIPE FOR VEGAN BACON BITS BECAUSE IT'S:
Quick & Easy
Vegan / Vegetarian
Gluten-Free, Sugar-Free, and Oil-Free
A Healthy Alternative to store-bought bacon bits
Crispy & Crunchy
Full of Flavour
* Believe it or not, store-bought bacon-bits don't actually have any bacon. They are meatless because they're made with TVP (more on that in a second). But just because they're vegan doesn't mean they're healthy. Store-bought bacon bits usually contain a bunch of unpronounceable ingredients and food colouring.
WHAT IS TVP?
Textured Vegetable Protein, aka Textured Soy Protein. The texture is dry and fibrous, which is why TVP is a common meat-replacement product. You will find it in various shapes (flakes, chunks, etc).
It is available at Bulk Barn, natural food stores and most large grocery stores in the health food section. Or you can order TVP online. As with all soy products, be sure to choose Organic, Non-GMO.
¾ cup TVP
2 tablespoon soy sauce
Try sodium free (BRAGG ALL PURPOSE SEASONING AKA LIQUID AMINOS)
Learn more here:
1 ½ tablespoon liquid smoke
1 tablespoon date syrup
(see notes for substitutes)
1 teaspoon smoked paprika
1 teaspoon granulated garlic
½ teaspoon maple syrup
½ teaspoon granulated onion
Preheat the oven to 300°F or 150°C.
Mix all of the ingredients EXCEPT the TVP in a medium-sized mixing bowl. Whisk until smooth and fully combined.
Add the TVP and mix until the liquid is coating all of the TVP.
Spread the bacon bits mixture onto a lined baking sheet.
Place in the oven and bake for about 10 minutes. Keep a close eye so that the bacon bits don't burn.
Remove the tray from the oven and let the bacon bits cool for another 5 to 7 minutes. This will help them to dry out more and get crunchy.
Store in an airtight container at room temperature for up to 2 weeks.
You can skip the oven entirely, but the bacon bits will feel very moist.
Try in an Air Fryer as well if you have one.
Feel free to adjust the seasonings as needed and based on your own personal preference.
If you don't have date syrup, substitute with molasses or use 1 tablespoon maple syrup (and omit the additional ½ teaspoon maple syrup).
This makes about 1 cup of bacon bits.
Coach Megan 🥓
VEGAN POTATO SOUP (EASY & OIL-FREE)
You'll love this Vegan Potato Soup because it's:
Hearty & Filling
Quick & Easy
Full of Healthy Veggies
Meal-Prep & Freezer Meal Friendly
* Potato skins contain more fiber and nutrients than the inside of the potato, so eating the peel will help bump up the nutrition.
1.5 lbs potatoes (about 5 to 6 medium potatoes)
2 to 3 celery stalks
2 to 3 carrots
1 small or ½ medium yellow onion
4 cloves garlic
3 cups unsalted vegetable broth
2 cups unsweetened plant milk of choice
½ cup nutritional yeast
1 teaspoon dried thyme
1 teaspoon dried oregano
1 teaspoon dried parsley
½ teaspoon smoked paprika
Himalayan or salt substitute to taste
fresh cracked pepper
Vegan Bacon Bits
Diced green onion
Vegan yogurt or sour cream
Wash and prep the celery, carrots, and onion. Dice the onion and chop the carrots and celery into half-moons.
Heat a large, heavy-bottom pot over medium-high. Add the celery carrots, and onion to the pot and cook, stirring occasionally, until the onions are translucent. You do not need to use oil because the onions will quickly release their liquid and keep the veggies from sticking.
While the veggies are starting to cook, prep the garlic and potato. Peel the garlic and chop or use a Microplane to grate into a paste. Wash the potatoes and dice into small, ½ inch cubes.
After the onions are translucent, add the garlic and other spices to the pot. Stir to combine and cook for about one minute. (Careful, garlic burns quickly)
Add the broth and milk to the pot and stir to combine, deglazing the bottom of the pot if necessary.
Add the potatoes and bring the soup to a boil. Reduce heat slightly and continue to boil until the potatoes are fork-tender (about 10 minutes)
Add nutritional yeast and stir to combine. Keep the soup chunky, or use a potato masher to smash some of the potatoes to thicken the soup.
Alternatively, you can use a hand blender to make a smoother, creamier soup.
Taste and adjust seasonings if necessary.
Serve right away. Garnish with Vegan Bacon Bits, green onions, and vegan yogurt or sour cream.
If you want to add more veggies and nutrition to this soup, some great choices are: corn kernels, kidney beans, spinach, or kale. This is a thick soup, so if you add more veggies either reduce the other vegetables or add more liquid.
Coach Megan 🥔🍲
GRILLED VEGAN SAUSAGE
These delicious, wholesome, vegan sausages are the perfect addition to a mid-week meal, BBQ, or potluck. With a soft and flavorful interior and slightly crisp exterior, vegan Italian sausage is sure to leave an impression.
Plus, this recipe is meat-free, gluten-free, dairy-free, low-fat, plant-based, and can be made nut-free, too, if preferred!
1 1/2 cups (270 g) white beans from one 15 oz can, drained and rinsed (unsalted or make from dry)
1 cup (90 g) oats (gluten-free if needed)
1/2 cup (60 g) walnuts
(or sunflower seeds see notes)
1/2 medium (60 g) onion chopped
3 garlic cloves minced
3 chia eggs (3 tbsp ground chia seeds + 1/4 cup water)
1 flat tbsp tomato paste
1 1/2 tbsp Bragg's soy sauce or coconut aminos
2 tsp onion powder
2 tsp smoked paprika
1 tsp Italian seasoning
3/4 tsp Himalayan salt or substitute
1/2 tsp ground cumin
1 pinch of cayenne pepper or more to taste
Black pepper to taste
1/2 tsp fennel seeds (optional)
In a small bowl, mix the ground chia seeds with 1/4 cup of water and set the mixture aside for 5 minutes to thicken.
Note: You can blend whole chia seeds in an electric spice/coffee grinder or blender for a few seconds if you don't have ground chia seeds.
Rinse the canned white beans very well in a sieve, then drain them and pat dry with a paper towel. Make sure they aren't wet at all.
Process the oats and the walnuts (or sunflower seeds) in a food processor or blender (use the pulse function, as they should still have some texture and not turn into fine flour).
Add all the other ingredients to the food processor and pulse again. Don't over-process the mixture, or it will be mushy. The mixture shouldn't be sticky, but if it is, simply add some flour (the pulsed oat flour).
Tip: You could freeze the mixture for about 10 minutes, then it will be easier to shape it into sausages.
Form 6-7 sausages with your hands.
Place the sausages on a large plate lined with parchment paper and put the plate into the fridge for about 20 minutes.
Wrap each sausage in some parchment paper and tin foil and twist the ends, like a candy wrapper. Then, place in a steamer basket/pan and steam for around 35 minutes.
Once cooked, you can serve immediately, pan-fry, or even grill for a crispy result!
Grilled on the BBQ was my favourite result!
Pan-Fry: Preheat a large skillet over medium heat. Brush the sausages with a little oil on each side and add them to the pan.
Fry for around 7-10 minutes, turning occasionally until browned and heated through.
Beans: You can use canned beans that are already cooked or cook dry beans until soft.
Walnuts: You can use nuts of choice or seeds like sunflower seeds.
Chia eggs: Flax eggs (3 tbsp ground flax seeds with 1/4 cup water) should be fine too but you'll most likely need to add a little more oat flour because chia seeds absorb more water.
Oats: You could use buckwheat groats instead of oats.
Add a few drops of liquid smoke for a smoky flavour.
Coach Megan 😋
Loaded Roasted Potato, Spiced Chickpea & Vegetable Quinoa Salad w/ Creamy Vegan Honey Mustard Dressing
This hearty and protein rich loaded salad is amazing for entertaining or just for you!
2 cups baby potatoes, quartered
1/2 tsp each Himalayan salt or substitute and pepper for roasting potatoes
1 to 2 tbsp olive oil for roasting potatoes
1 cup uncooked quinoa
Juice of 1/2 lemon plus more for serving
2 bell peppers, diced
8 oz. cremini mushrooms, quartered
1 tbsp olive oil
1/4 tsp each salt of choice, pepper, garlic powder for cooking bell peppers and mushrooms plus 1 tsp dried oregano
3/4 cup halved cherry tomatoes
1/4 cup chopped kalamata olives (optional)
Fresh parsley for serving, optional
1 15 oz. can unsalted chickpeas, drained and rinsed
1 tsp olive oil
1/4 tsp each of pepper, garlic powder and paprika for chickpeas
Dressing (whisk together in a bowl):
1/4 cup vegan mayo or mayonnaise of choice
4 tsp dijon mustard
2 tbsp agave nectar or maple syrup
1/4 tsp garlic powder
Drizzle potatoes with half of their seasoning, and toss. Roast them on a baking tray lined with parchment for approx 20 to 25 min on 400 degrees F (convect/fan), tossing halfway and adding the remaining half of the potato seasoning halfway.
Meanwhile, cook quinoa according to package directions in water or vegetable broth. Let it to cool on a tray or mixing bowl and stir in juice of 1/2 lemon.
Cook bell peppers and mushrooms on medium heat in their olive oil and seasonings for 6 to 8 min, stirring periodically until browned. Transfer them to a plate. Add chickpeas and their oil and seasonings to the pan, and cook on medium heat for 3 to 4 min.
Serve with the dressing, including the tomatoes and olives or use them to top some
greens, or even as a side dish. Top optionally with chopped fresh parsley and more lemon juice.
Soy free, plant passed protein!
Try it grilled on skewers or smoked!
Chickpea tofu can be used anywhere in place of meat or as a scramble for an easy high protein meal!
Coach Megan 🍱
INGREDIENTS & EQUIPMENT
1 cup of dried chickpeas, soaked overnight, drained
1 cup of chickpea flour
3 cups filtered or pre-boiled water
1 tsp turmeric powder
1 pinch salt substitute or Himalayan salt
High-powered blender and cheesecloth
Flat bottomed casserole dish
(BLENDER-FREE VERSION) Whisk one cup of chickpea flour with the water, salt and turmeric until smooth in the large pot.
(BLENDER VERSION) Blend the soaked chickpeas with the water in small batches until smooth. Strain liquid in cheesecloth into the large pot.
Now you have a 'chickpea smoothie'.
Bring to a rolling boil while constantly stirring.
The liquid will start to thicken.
Keep whisking until thick.
Pour into a lightly greased, flat bottomed casserole dish and leave to cool before placing in the fridge to set.
After a few hours, the chickpea tofu is ready!
WATERMELON QUINOA SALAD
It's summer salad time!
Watermelon Quinoa Salad is filling because of the added protein!
It's everything you love about a traditional watermelon salad with the addition of quinoa.
With mint, feta, and balsamic glaze, it's anything but a boring salad!
Coach Megan 🍉🥗
2 c. quinoa, cooked and cooled
3 c. watermelon, cut in 1/2-inch cubes
1 c. cucumber, cut into 1/2-inch cubes
1/2 small red onion, thinly sliced
1/2 c. feta or vegan feta
1/2 c. mint leaves, torn
1/4 c. balsamic glaze
Himalayan salt or salt substitute
Toss all ingredients together, reserving some feta, mint, and balsamic for garnish. Season with salt and top with extra feta, mint, and balsamic glaze. Serve.
EASY VEGAN RAW GREEN PEA SOUP
This quick easy lunch is low in calories and packed with nutrients and antioxidants.
2 cups preferably fresh (or frozen (and thawed) peas)
1 1/2 cups almond milk or plant milk of choice such as oat.
Optional 1 small onion
1 teaspoon salt substitute (or to taste)
1/2 teaspoon pepper (or to taste)
Torn mint leaves as option garnish
Set aside a half cup of the peas.
In a blender, puree the rest of the peas, avocado, almond milk, and salt and pepper until very smooth.
Pour in bowls and top with the reserved peas and optional minced onion and mint leaves.
Coach Megan 🍃
MOROCCAN CAULIFLOWER RICE
Many of you have been asking for the recipe of the cauliflower rice dish I brought to our recent outdoor Bootcamp.
This was a big platter so this is just a list of ingredients used.
Coach Megan 🍚 🍋
Cauliflower riced in food processor and lightly sautéed in olive oil
Small splash of grape seed oil
White beans sodium free
Chickpeas sodium free
Lemon juice (I squeezed the juice of 1 full lemon)
Apple cider vinegar
Bragg's soy seasoning
Red hot peppers (just a bit)
MEGAN'S VEGAN SODIUM - FREE POKE BOWL
I recently brought this vibrant and filling salad to a tropical themed outdoor party! I didn't list quantities as all ingredients are to taste and based on how much salad you would like to make!
Cooked in Fat Free Coconut Milk
Shedded or chopped Coconut
Unrefined Coconut Oil
2 Bunches of Cilantro
Pinch of Cayenne Pepper
Black Sesame Seeds
Dash of Bragg's Liquid Soy Seasoning
Pinch of Dried Red Peppers
Served with optional Bragg's Soy Seasoning (sodium free)
2 INGREDIENT OAT TORTILLAS
These easy to make clean carb tortillas are gluten-free if you use gluten-free oats!
Coach Megan 🌾
2 cups rolled gluten - free oats
1 ½ cups water
1. Combine ingredients in a bowl and let soak for five minutes.
2. Transfer to a high-speed blender and combine until smooth. The batter should be a little more watery than pancake batter, so add more water as needed.
3. Heat oil or vegan butter in a non-stick pan over medium heat. Pour ¼ cup of the batter into the pan in a circular shape and cook until the top begins to bubble, then flip.
Cook until golden brown and pliable.
4. Add desired toppings, and enjoy!
SUPERFOOD QUINOA SOUP
Cozy, comforting, and HEALTHY! This superfood packed soup is loaded with quinoa and all those lingering veggies in your fridge!
This soup is packed with all sorts of detox goodies.
Coach Megan 🥕🥦 🍲
1 tablespoon olive oil
3 cloves garlic, minced
1 red onion, diced
3 carrots, peeled and diced
2 stalks celery, diced
½ teaspoon dried thyme
½ teaspoon dried oregano
4 cups vegetable stock
2 bay leaves
1 cup quinoa
1 bunch kale, stems removed and leaves chopped
8 ounces broccoli florets
2 cups shredded red cabbage
Juice of 1 lemon
Kosher salt and freshly ground black pepper, to taste
2 tablespoons chopped fresh parsley leaves
Heat olive oil in a large stockpot or Dutch oven over medium heat.
Add garlic, onion, carrots and celery. Cook, stirring occasionally, until tender, about 3-4 minutes.
Stir in thyme and oregano until fragrant, about 1 minute.
Whisk in vegetable stock, bay leaves and 2 cups water; bring to a boil. Stir in quinoa; reduce heat and simmer until quinoa is tender, about 12-15 minutes.
Stir in kale, broccoli and cabbage; simmer, stirring occasionally, until kale is tender, about 5 minutes.
Stir in lemon juice; season with salt and pepper, to taste.
Serve immediately, garnished with parsley, if desired.