Healthy Dinner

Tofu Stir-Fry with Broccoli

Servings: 4
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes

Ingredients

For the Stir-Fry:

• 1 block (14 oz) firm or extra-firm tofu, pressed and cut into cubes
• 2 tbsp cornstarch (or arrowroot powder)
• 3 tbsp vegetable oil (divided)
• 3 cups broccoli florets
• 1 red bell pepper, sliced (optional)
• 2 cloves garlic, minced
• 1-inch piece of fresh ginger, minced
• 3 green onions, chopped (for garnish)
• Sesame seeds (for garnish)

For the Sauce:

• ¼ cup soy sauce (or tamari for gluten-free)
• 1 tbsp rice vinegar
• 1 tbsp hoisin sauce (optional, for sweetness)
• 1 tbsp maple syrup or honey (for sweetness)
• 1 tsp sesame oil
• 1 tsp cornstarch (for thickening)
• 2 tbsp water

Instructions

1. Prepare the Tofu:
   • Press the tofu: If your tofu is not pre-pressed, wrap it in a clean kitchen towel or paper towels and place a heavy object (like a pan or a few books) on top to press out the excess moisture. Let it sit for 10-15 minutes.
   • Once pressed, cut the tofu into cubes and toss in cornstarch until evenly coated. This helps the tofu crisp up when frying.
2. Cook the Tofu:
   • Heat 2 tbsp of vegetable oil in a large skillet or wok over medium-high heat.
   • Add the tofu cubes in a single layer, making sure not to overcrowd the pan. Fry for 3-4 minutes on each side, or until golden and crispy. You may need to cook in batches.
   • Once cooked, remove the tofu from the pan and set aside.
3. Stir-Fry the Vegetables:
   • In the same pan, add the remaining 1 tbsp of oil. Add the minced garlic and ginger, and sauté for 30 seconds until fragrant.
   • Add the broccoli florets (and red bell pepper, if using) to the pan. Stir-fry for 5-6 minutes, until the broccoli is bright green and slightly tender but still crisp.
4. Make the Sauce:
   • In a small bowl, whisk together the soy sauce, rice vinegar, hoisin sauce, maple syrup (or honey), sesame oil, cornstarch, and water until well combined.
5. Combine Everything:
   • Add the crispy tofu back into the pan with the vegetables.
   • Pour the sauce over the tofu and vegetables, and stir to coat everything evenly.
   • Let the sauce cook for 1-2 minutes, until it thickens and coats the tofu and broccoli.
6. Serve:
   • Remove from heat and garnish with chopped green onions and sesame seeds.
   • Serve hot over steamed rice, quinoa, or noodles.

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Tips & Variations:

• Vegetable Variations: Feel free to add or substitute vegetables like carrots, snap peas, or zucchini to the stir-fry.
• Spice it Up: Add a pinch of red pepper flakes or a drizzle of sriracha to the sauce for a spicy kick.
• Gluten-Free Option: Use tamari instead of soy sauce for a gluten-free dish.
• Protein Boost: If you want more variety, add cooked chickpeas or edamame along with the tofu.
• Make Ahead: The sauce can be made ahead of time and stored in the fridge for up to 3 days.

This Tofu Stir-Fry with Broccoli is a quick, flavorful, and nutrient-dense meal that’s perfect for busy weeknights!

Vegan Sweet Potato Tacos

Servings: 4 (makes about 8 tacos)
Prep Time: 15 minutes
Cook Time: 25-30 minutes
Total Time: 40-45 minutes

Ingredients

For the Roasted Sweet Potatoes:

• 2 medium sweet potatoes, peeled and cut into small cubes
• 2 tbsp olive oil or avocado oil
• 1 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp garlic powder
• ½ tsp chili powder (optional, for heat)
• Salt and pepper, to taste

For the Tacos:

• 8 small corn tortillas (or flour tortillas)
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels (fresh, frozen, or canned)
• 1 avocado, sliced or diced
• 1 small red onion, thinly sliced
• 1 cup fresh cilantro, chopped
• Lime wedges (for serving)

Optional Toppings:

• Dairy-free sour cream or cashew cream
• Salsa or hot sauce
• Pickled jalapeños or fresh jalapeños, sliced
• Shredded lettuce or cabbage

Instructions

1. Roast the Sweet Potatoes:
   • Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
   • In a large bowl, toss the sweet potato cubes with olive oil, cumin, smoked paprika, garlic powder, chili powder, salt, and pepper until evenly coated.
   • Spread the seasoned sweet potatoes in a single layer on the prepared baking sheet.
   • Roast for 25-30 minutes, tossing halfway through, until the sweet potatoes are tender and caramelized.
2. Warm the Tortillas:
   • While the sweet potatoes are roasting, warm the tortillas in a dry skillet over medium heat for about 30 seconds per side, or until soft and pliable. Keep them warm by covering with a clean towel.
3. Prepare the Toppings:
   • Drain and rinse the black beans, and lightly heat them in a small saucepan over medium heat, seasoning with a pinch of salt and pepper.
   • Prepare the corn (if using frozen, heat briefly in a skillet; if using fresh, char the kernels in a skillet or grill pan).
   • Slice the avocado and red onion, and chop the fresh cilantro.
4. Assemble the Tacos:
   • To assemble the tacos, start by adding a layer of roasted sweet potatoes to each tortilla.
   • Top with black beans, corn, avocado slices, red onion, and cilantro.
   • Add optional toppings like dairy-free sour cream, salsa, hot sauce, or pickled jalapeños, if desired.
5. Serve:
   • Serve the sweet potato tacos immediately with lime wedges on the side for squeezing over the top.

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Tips & Variations:

• Add Crunch: For extra texture, add shredded cabbage or lettuce to the tacos.
• Spice It Up: Use a spicy salsa or add chipotle peppers to the roasted sweet potatoes for more heat.
• Protein Boost: Include grilled tofu, tempeh, or crumbled vegan sausage for extra protein.
• Make it Creamy: Drizzle with a creamy avocado lime dressing or cashew cream for added richness.
• Storage: The roasted sweet potatoes and black beans can be stored in the fridge for up to 3 days, making this recipe great for meal prep.

These Vegan Sweet Potato Tacos are full of flavor and texture, with a balance of sweet, smoky, and spicy elements, perfect for a healthy, plant-based meal!

Quinoa and Black Bean Salad

Servings: 4
Prep Time: 10 minutes
Cook Time: 15 minutes (for quinoa)
Total Time: 25 minutes

Ingredients

For the Salad:

• 1 cup quinoa, rinsed
• 2 cups water or vegetable broth
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn kernels (fresh, frozen, or canned)
• 1 red bell pepper, diced
• 1 small red onion, finely chopped
• 1 cup cherry tomatoes, halved
• 1 avocado, diced
• ¼ cup fresh cilantro, chopped

For the Dressing:

• 3 tbsp olive oil
• 2 tbsp lime juice (about 1 lime)
• 1 tbsp apple cider vinegar (or red wine vinegar)
• 1 tsp ground cumin
• 1 tsp chili powder (optional for heat)
• 1 tsp honey or maple syrup (optional)
• Salt and pepper, to taste

Instructions

1. Cook the Quinoa:
   • In a medium saucepan, combine the rinsed quinoa with 2 cups of water (or vegetable broth for added flavor). Bring to a boil, then reduce the heat to low, cover, and simmer for 12-15 minutes, or until the quinoa has absorbed the liquid and is tender.
   • Once cooked, fluff the quinoa with a fork and set it aside to cool for about 5 minutes.
2. Prepare the Vegetables:
   • While the quinoa is cooking, prepare the salad ingredients.
   • Drain and rinse the black beans, dice the red bell pepper and red onion, halve the cherry tomatoes, and chop the cilantro. Set aside the diced avocado for later.
3. Make the Dressing:
   • In a small bowl, whisk together the olive oil, lime juice, apple cider vinegar, cumin, chili powder (if using), honey or maple syrup (if using), and a pinch of salt and pepper. Taste and adjust the seasoning if needed.
4. Assemble the Salad:
   • In a large bowl, combine the cooked quinoa, black beans, corn, red bell pepper, red onion, and cherry tomatoes.
   • Pour the dressing over the salad and gently toss everything together until evenly coated.
5. Add the Avocado and Cilantro:
   • Gently fold in the diced avocado and fresh cilantro just before serving.
6. Serve:
   • Serve the quinoa and black bean salad immediately, or chill in the fridge for 30 minutes for a cooler, more refreshing option. This salad can be enjoyed on its own or as a side dish.

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Tips & Variations:

• Add Protein: For an extra protein boost, add some grilled tofu, tempeh, or chickpeas to the salad.
• Spice it Up: Add diced jalapeños or a pinch of cayenne pepper for a spicy kick.
• Make it Creamy: You can add a dollop of dairy-free or regular Greek yogurt for a creamy element, or sprinkle some dairy-free or feta cheese crumbles on top.
• Meal Prep: This salad stores well in the fridge for up to 3 days. If meal prepping, store the avocado separately and add it just before serving to prevent browning.

This Quinoa and Black Bean Salad is a perfect balance of protein, fiber, and healthy fats, offering a delicious, colorful, and nutritious meal that’s easy to prepare!

Mushroom Tacos with Avocado Slaw

Servings: 4 (makes about 8 tacos)
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes

Ingredients

For the Mushroom Filling:

• 2 tbsp olive oil or avocado oil
• 1 lb (450g) mushrooms (such as cremini, portobello, or shiitake), thinly sliced
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 1 tsp ground cumin
• 1 tsp smoked paprika
• ½ tsp chili powder (optional, for heat)
• Salt and pepper, to taste
• 1 tbsp lime juice
• 8 small corn tortillas (or flour tortillas)

For the Avocado Slaw:

• 1 medium avocado, peeled and pitted
• 2 cups shredded cabbage (green, purple, or a mix)
• 1 tbsp lime juice
• 2 tbsp fresh cilantro, chopped
• 1 tbsp olive oil or avocado oil
• Salt and pepper, to taste

Optional Toppings:

• Fresh cilantro, chopped
• Jalapeño slices
• Hot sauce or salsa
• Lime wedges

Instructions

1. Prepare the Avocado Slaw:
   • In a large mixing bowl, mash the avocado with a fork until smooth.
   • Add the lime juice, olive oil, salt, and pepper, and stir until well combined.
   • Toss in the shredded cabbage and fresh cilantro, mixing everything together until the cabbage is coated in the avocado dressing.
   • Taste and adjust seasoning if needed. Set aside in the fridge while you prepare the mushrooms.
2. Cook the Mushroom Filling:
   • Heat the olive oil in a large skillet over medium heat.
   • Add the chopped onion and sauté for 3-4 minutes until soft and translucent.
   • Add the minced garlic and cook for 30 seconds until fragrant.
   • Add the sliced mushrooms to the skillet. Cook for 7-8 minutes, stirring occasionally, until the mushrooms are soft and have released their moisture.
   • Season the mushrooms with ground cumin, smoked paprika, chili powder (if using), salt, and pepper. Stir well to coat the mushrooms in the spices.
   • Squeeze in the lime juice and stir to combine. Remove from heat once the mushrooms are nicely browned and flavorful.
3. Warm the Tortillas:
   • While the mushrooms are cooking, warm the corn tortillas on a dry skillet or over an open flame for about 30 seconds per side until pliable and slightly charred. Keep them warm by covering with a clean towel.
4. Assemble the Tacos:
   • Spoon the mushroom filling into each warmed tortilla.
   • Top with a generous serving of the avocado slaw.
   • Add optional toppings such as fresh cilantro, jalapeño slices, hot sauce, or an extra squeeze of lime juice for added flavor.
5. Serve:
   • Serve the mushroom tacos immediately, paired with a side of rice, beans, or a fresh salad.

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Tips & Variations:

• Mushroom Variety: Use a mix of mushrooms for a more complex flavor, like a combination of cremini and shiitake.
• Add Protein: You can add some black beans or grilled tofu to the tacos for extra protein.
• Spice it Up: Add a drizzle of chipotle sauce or sprinkle some chili flakes over the tacos for extra heat.
• Taco Storage: The mushroom filling can be stored in the fridge for up to 3 days, and the avocado slaw is best consumed within 1-2 days to prevent browning.

These Mushroom Tacos with Avocado Slaw are a delicious plant-based option for taco night, offering bold flavors and satisfying textures in a healthy, wholesome meal!

Chickpea and Spinach Curry

Servings: 4
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes

Ingredients

• 1 tbsp olive oil or coconut oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 tbsp fresh ginger, minced (or 1 tsp ground ginger)
• 2 tsp curry powder (or garam masala)
• 1 tsp ground cumin
• 1 tsp ground coriander
• ½ tsp turmeric powder
• ½ tsp chili powder (optional, for heat)
• 1 can (15 oz) diced tomatoes (or 3 fresh tomatoes, chopped)
• 1 can (15 oz) coconut milk (full-fat or light, depending on preference)
• 1 can (15 oz) chickpeas, drained and rinsed
• 4 cups fresh spinach (about 5-6 oz), roughly chopped
• 1 tbsp lemon juice (about half a lemon)
• Salt and pepper, to taste
• Fresh cilantro, chopped (for garnish)
• Cooked brown rice or naan (for serving)

Instructions

1. Sauté the Aromatics:
   • Heat the olive or coconut oil in a large pan over medium heat.
   • Add the chopped onion and sauté for 3-4 minutes until softened and translucent.
   • Add the minced garlic and fresh ginger, and stir for about 1 minute until fragrant.
2. Toast the Spices:
   • Add the curry powder, cumin, coriander, turmeric, and chili powder (if using) to the pan. Stir constantly for 1 minute to lightly toast the spices and release their flavors.
3. Add Tomatoes and Coconut Milk:
   • Stir in the diced tomatoes and cook for 2-3 minutes, allowing the tomatoes to break down slightly.
   • Pour in the coconut milk and bring the mixture to a gentle simmer.
4. Add Chickpeas and Spinach:
   • Add the drained chickpeas to the pan and stir to combine.
   • Simmer the curry for 5-7 minutes, allowing the chickpeas to absorb the flavors.
   • Once the chickpeas are heated through, add the fresh spinach in batches, stirring until it wilts into the curry (about 2-3 minutes).
5. Finish and Season:
   • Stir in the lemon juice for a fresh, tangy note.
   • Taste and season the curry with salt and pepper to your preference.
6. Serve:
   • Serve the chickpea and spinach curry hot, garnished with freshly chopped cilantro.
   • Pair with brown rice, quinoa, or warm naan for a complete meal.

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Tips & Variations:

• Spice Level: Adjust the heat by adding more or less chili powder, or include fresh chili peppers for extra spice.
• Protein Boost: Add cubed tofu or tempeh to the curry for extra protein.
• Vegetable Additions: You can add other vegetables like cauliflower, sweet potatoes, or bell peppers for added texture and nutrition.
• Make it Creamy: Use full-fat coconut milk for a richer, creamier curry, or use light coconut milk for a lighter option.
• Prep Ahead: You can make this curry ahead of time and store it in the fridge for up to 3 days. The flavors deepen, making it even more delicious the next day!

This Chickpea and Spinach Curry is not only quick and easy but packed with plant-based protein, fiber, and essential nutrients. Enjoy it for a satisfying, comforting meal!

Zucchini Noodles with Avocado Pesto

Servings: 2-3
Prep Time: 15 minutes
Cook Time: 5 minutes
Total Time: 20 minutes

Ingredients

• 3 medium zucchini (for spiralizing into noodles)
• 1 ripe avocado
• 1 cup fresh basil leaves, packed
• 2 cloves garlic, peeled
• 2 tbsp lemon juice (about half a lemon)
• ¼ cup pine nuts (or walnuts, almonds, or sunflower seeds)
• ¼ cup extra virgin olive oil
• 2 tbsp nutritional yeast (optional, for a cheesy flavor)
• Salt and pepper, to taste
• 1 cup cherry tomatoes, halved (for garnish)
• 2 tbsp toasted pine nuts or seeds (optional, for garnish)

Instructions

1. Prepare the Zucchini Noodles:
   • Wash and trim the ends of the zucchini.
   • Use a spiralizer to create zucchini noodles (or use a vegetable peeler to slice thin ribbons if you don’t have a spiralizer).
   • Set the zucchini noodles aside in a large bowl. If you prefer the noodles slightly cooked, you can sauté them in a pan with a little olive oil for 1-2 minutes to soften them, but they’re also delicious raw.
2. Make the Avocado Pesto:
   • In a food processor or blender, combine the ripe avocado, fresh basil leaves, garlic cloves, lemon juice, and pine nuts (or substitute nuts/seeds of your choice).
   • Pulse a few times to break up the ingredients.
   • With the processor running, slowly pour in the olive oil and continue blending until smooth and creamy. You may need to scrape down the sides a couple of times.
   • Add the nutritional yeast (if using), and season with salt and pepper to taste. Blend again until well incorporated.
3. Assemble the Dish:
   • Pour the avocado pesto over the zucchini noodles in the bowl.
   • Gently toss the noodles to coat them evenly with the pesto sauce. Be careful not to over-mix, as the noodles can release water.
4. Garnish and Serve:
   • Divide the zucchini noodles into serving bowls.
   • Top each bowl with halved cherry tomatoes for a burst of color and sweetness.
   • Sprinkle with toasted pine nuts (or seeds) for added crunch.
5. Enjoy:
   • Serve immediately and enjoy this fresh, light, and creamy dish!

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Tips & Variations:

• Add Protein: For more sustenance, add grilled tofu, tempeh, or chickpeas to the dish.
• Nut-Free Option: Substitute pine nuts with sunflower seeds or hemp seeds for a nut-free version.
• Cheesy Flavor: Nutritional yeast adds a cheesy, umami flavor, but you can omit it if preferred, or replace it with dairy-free Parmesan.
• Storage: While zucchini noodles are best served fresh, you can store leftovers in an airtight container in the fridge for up to three days. The noodles may release water, so toss again before serving.

This recipe is a delightful combination of fresh veggies and creamy pesto, offering plenty of healthy fats and fiber, perfect for a light and nourishing meal!

Here’s a delicious and easy recipe for Peanut Soba Noodles—a flavorful and satisfying dish that’s perfect for a quick weeknight meal or meal prep!

Peanut Soba Noodles

Servings: 4
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes

Ingredients

For the Noodles:

• 8 oz (about 225g) soba noodles
• 2 cups mixed vegetables (such as bell peppers, carrots, snap peas, or broccoli), chopped
• 2 green onions, sliced (for garnish)
• 1 tbsp sesame seeds (optional, for garnish)
• Fresh cilantro or basil (optional, for garnish)

For the Peanut Sauce:

• 1/3 cup natural peanut butter (smooth or crunchy)
• 2 tbsp soy sauce (or tamari for gluten-free)
• 2 tbsp maple syrup or honey
• 1 tbsp rice vinegar
• 1 tbsp sesame oil
• 1-2 tsp sriracha or chili garlic sauce (optional, for heat)
• 2-4 tbsp warm water (to thin the sauce, as needed)
• Juice of 1 lime (optional, for added flavor)

Instructions

1. Cook the Soba Noodles:
   • Bring a large pot of water to a boil. Add the soba noodles and cook according to package instructions, usually around 4-6 minutes, until tender.
   • During the last 2 minutes of cooking, add the mixed vegetables to the pot.
   • Drain the noodles and vegetables in a colander and rinse under cold water to stop the cooking process. Set aside.
2. Make the Peanut Sauce:
   • In a medium bowl, whisk together the peanut butter, soy sauce, maple syrup (or honey), rice vinegar, sesame oil, and sriracha (if using).
   • Add warm water, one tablespoon at a time, until the sauce reaches your desired consistency. It should be pourable but still thick. Add lime juice if desired for extra flavor.
3. Combine Everything:
   • In a large mixing bowl, combine the cooked soba noodles and vegetables. Pour the peanut sauce over the noodles and toss gently until everything is evenly coated.
4. Serve:
   • Divide the peanut soba noodles among serving bowls.
   • Garnish with sliced green onions, sesame seeds, and fresh cilantro or basil if desired.

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Tips & Variations:

• Add Protein: For extra protein, add cooked tofu, tempeh, or edamame to the dish.
• Vegetable Variations: Feel free to use any vegetables you have on hand. Zucchini, bok choy, or spinach are great additions.
• Make it Spicy: Adjust the heat by adding more sriracha or a sprinkle of red pepper flakes.
• Storage: This dish can be stored in the fridge for up to 3 days. The flavors will deepen as it sits!

These Peanut Soba Noodles are not only quick to prepare but also packed with flavor and nutrients, making them a fantastic choice for a healthy and satisfying meal!