Vegan "Butter Chicken" (Without the Butter or the Chicken)

This is a warm, comforting dish - perfect for dark, cold nights. Don’t be confused by the recipe’s name. It’s vegan - i.e. there’s no butter, chicken, or cream. In this recipe, we’re using tofu instead of the chicken, olive oil instead of the butter, and cashews instead of the cream. But, butter chicken’s flavour profile is the inspiration for this dish so we wanted to keep the name so you would know what to expect.

FODMAP rating: High FODMAP

Vegan Butter Chicken Ingredients

 ½ cup raw cashews

½ cup vegetable broth

½ cup water

¼ cup tomato paste

1 tbsp olive oil

1-inch fresh ginger

3 garlic cloves

1 medium white onion

1 tsp turmeric powder

½ tsp cumin

1 tsp paprika

1 tsp garam masala

1 tbsp chili flakes (optional)

1 tbsp maple syrup

Salt and pepper to taste

 1 cup raw brown rice

2 cups water

¼ cup cilantro for garnish

 1 block of extra firm tofu (this is crucial to get that chicken texture)

Half head of cauliflower

Vegan Butter Chicken Directions

1. Soak cashews in warm water for one hour to soften. Blend to form a cashew cream.

2. Preheat oven to 425 degrees F.

3. Press the tofu with a paper towel to release the water.

4. Cut the tofu into bite-size pieces. Toss it in a large bowl with olive oil, salt, and pepper. Place the tofu on a baking sheet.

5. Wash and cut the cauliflower into bite-size pieces. Toss in a large bowl with olive oil, salt, and pepper. Place on the baking sheet with the tofu and bake for 20-30 minutes, flipping halfway through.

6. In a small pot, combine 1 cup of brown rice with 2 cups of water. Bring to a boil, then cover and reduce the heat to low until all the water evaporates.

7. Finely chop the garlic, onion, and ginger.

8. In a large saucepan or Dutch oven, heat the olive oil on medium heat. Sautee the onion, garlic, and ginger (about 5 minutes). Add the seasonings.

9. Add the tomato paste, cashew cream, and vegetable broth while stirring constantly to prevent sticking to the bottom of the saucepan (and burning).

10. Add the roasted tofu and cauliflower. Simmer for 10 minutes then taste, adding more salt and pepper if needed.

11. Serve over brown rice and garnish with cilantro.

 Enjoy!

Looking for more plant-based recipes? Check out Zucchini and Sundried Tomato Tempeh Pasta.

Recipe and photo credit: Olivia Dodsworth. Thank you Olivia!

Pumpkin Spice Breakfast Bar (Nut Free)

This recipe is perfect for busy fall mornings when you don’t have time to cook breakfast in the morning. It’s packed with nutrients, providing energy to get through the morning.

Pumpkin Spice Breakfast Bar Ingredients

2 ½ cups rolled oats

1 cup plant-based milk

½ cup natural maple syrup

½ cup pumpkin puree

¼ cup coconut oil

1 egg

1 tsp vanilla

1 tsp pumpkin spice (or cinnamon)

1.5 tbsp chia seeds

½ tsp baking soda

½ tsp baking powder

Pinch of salt

½ cup pumpkin seeds

Pumpkin Spice Bar Directions

1. Preheat the oven to 350 degrees Fahrenheit

2. Add 1 cup of the oats to a blender and blend until a flour is formed. Set aside.

3. Whisk together the milk, maple syrup, pumpkin puree, coconut oil, egg, and vanilla in a large bowl. Add the oat flour, remaining oats, chia seeds, baking powder, baking soda, pumpkin spice, and salt. Fold in ¼ cup of the pumpkin seeds.

4. Pour the batter into a prepared 8x8 baking pan. Top with the remaining pumpkin seeds..

5. Bake for 35 minutes.

6. Allow to cool, then serve as a bar.

Lunch Box Bean Salad

You asked me for more bean recipes. Here’s a delicious packed lunch that’s great for both kids and adults. Even better, it’s vegan, gluten-free, and nut-free. Enjoy!

Substitute different fruits, vegetables, beans, and crackers to fit your preferences.

Lunch Box Bean Salad Ingredients

• One can of mixed beans drained and rinsed (butter beans, cannellini beans, chickpeas, and red kidney beans)

• 1 cup frozen edamame in the shell

• 1 tablespoon fresh parsley

• 1 tablespoon lemon juice

• ½ tablespoon olive oil

• ½ tablespoon balsamic vinegar

• Salt and pepper to taste

Lunch Box Bean Salad Directions

1. Bring a small pot of water to a boil and cook the edamame from frozen for 3 minutes. Drain and rinse with cold water. Peel and set the beans aside for the salad.

2. Combine all the ingredients in a bowl and mix.

Photo credits: Amazing student volunteer Olivia. In the lunch box pictured we have:

• Mixed Bean Salad

• Fruit (cut into fun shapes)

• Veggies

• Whole Grain Crackers

• Mixed Seeds

For another delicious bean recipe, check out Black-Eyed Peas with Kale and Sweet Potato

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Carrot-Strawberry-Mango Homemade Popsicles

Call them ice pops, popsicles, or paletas, these are a delicious, cool way to eat your veggies and fruits. And, they’re perfect for picky kiddos who don’t like to eat their veggies.

Makes 6 popsicles (will vary with size of moulds)

Carrot-Strawberry-Mango Homemade Popsicles Ingredients:

• 2 carrots, chopped

• 1 1/2 cup strawberries, fresh or frozen

• 1 cup mango, fresh or frozen

• 1/2 cup water

Carrot-Strawberry-Mango Homemade Popsicles Directions:

1. Peel and chop carrots. Put carrots into boiling water for 5 minutes, until fork tender.

2. Remove carrots from water and set aside.

3. Combine ingredients in a blender. Blend until smooth.

4. Pour mixture into popsicle moulds. Freeze until solidified. 

5. Enjoy!

Get more home-made ice pops (with hidden veggies) HERE.

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Peaches and Cream Popsicles

PEACHES AND CREAM POPSICLES

Makes 6 Popsicles (will vary with size of moulds)

INGREDIENTS:

• 8 cherry tomatoes, orange or red

• 2 cups peaches, fresh or frozen

• 2 tbsp honey (or maple syrup or agave syrup) *optional

• 1/4 cup coconut milk

• 1/2 cup water

DIRECTIONS:

1. Combine all ingredients in a blender. Blend until smooth.

2. Pour mixture into popsicle moulds. Freeze until solidified.

3. Enjoy!

Recipe and photo by the amazing dietetics student Alyssa Chai. Thank you Alyssa!

Click here for more homemade ice popsicles.

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Chocolate-Banana-Peanut Butter Macaroon Sandwich Cookies

CHOCOLATE-BANANA-PEANUT BUTTER MACAROON SANDWICH COOKIES INGREDIENTS:

• 4 bananas

• 1 1/2 cup desiccated coconut

• 3/4 cup flour

  Filling:

• 1/4 cup smooth peanut butter, natural (no added sugars)

• 1 tbsp. coconut oil, melted

• 1 tsp icing sugar (optional; for thickening the filling if it becomes too runny)

  Topping:

• 100g dark baking chocolate, melted

CHOCOLATE-BANANA-PEANUT BUTTER MACAROON SANDWICH COOKIES DIRECTIONS:

1. Preheat the oven at 375F (190°C). 

2. Peel and mash the bananas. Overripened bananas may be best to use, but bananas that are just ripe will also work just fine.

3. Mix in the coconut to the mashed bananas. Then, add the flour. 

4. Roll the mixture into bite-sized balls and put on a baking sheet. Slightly flatten the balls.

5. Bake for 15 minutes, until they start to turn golden.

6. Take them out of the oven to cool.

7. Combine the melted coconut oil and peanut butter. Stir until evenly distributed.

8. Spread a spoonful of peanut butter mixture onto a banana cookie, then sandwich with another banana cookie. 

9. Melt the chocolate in the microwave for 30 seconds on HIGH. The mixture should be mostly liquid with some chunks of chocolate. If it needs further melting, continue to heat for 10 or 15 second intervals and check between each.

10. Dip each macaroon into the melted chocolate, or drizzle the chocolate on top.

11. Set aside for the chocolate to set.

12. Enjoy!

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Fish Tacos

GLUTEN-FREE OPTION

SERVES: 2 / PREP TIME: 5 MINUTES / COOK TIME: 10 MINUTES

This is a very simple fish taco recipe. It’s perfect for my absolute favorite fish, halibut. Don’t worry if you can’t find halibut in your local supermarket or your price range (halibut is expensive). You can also substitute other white fish such as cod. Even salmon works in this recipe. Be sure to use a large skillet for this recipe and don’t be tempted to use less oil for frying. Also, be patient and wait until your oil is truly hot before adding the fish to your skillet. All three of these errors will result in soggy fish. And, no-one wants a soggy fish taco.

FISH TACOS INGREDIENTS

• ¼ cup all-purpose flour (gluten-free if desired)

• ½ teaspoon plus a pinch salt, divided

• ½ teaspoon plus 1/8 teaspoon ground black pepper, divided

• 1 pound firm white fish, such as halibut or cod, cut into 2-inch chunks

• ⅓ cup vegetable oil

• 2 cups cabbage, shredded

• 2 tablespoons lime juice

• 1 teaspoon extra virgin olive oil

• 1 avocado

• 4 hard shell corn tacos (or 6-inch tortillas)

• ¼ cup chopped cilantro

• Hot sauce (optional)

FISH TACOS DIRECTIONS

1. Combine the flour, ½ teaspoon salt, and ½ teaspoon of pepper on a plate with a rim. Pat the fish dry with a paper towel. Dredge both sides of the fish fillets in the flour mixture.

2. Heat the oil in large skillet over medium high heat. Add the fish. Sauté, until the fish is browned on all sides, approximately 10 minutes.

3. Meanwhile, place the shredded cabbage in a small bowl. Add the lime juice, olive oil, a pinch of salt, and 1/8 teaspoon of pepper. Toss to evenly coat the cabbage in the dressing.

4. Slice the avocado.

5. Assemble your tacos. Top each tortilla with fish, cabbage, and avocado. Garnish with cilantro, hot sauce, and an additional squeeze of fresh lime juice.

INGREDIENT TIP: Using pre-shredded cabbage, often sold as coleslaw mix, is a fantastic time saver.

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