Rant: 5 Delicious and Satisfying Plant-Based Meals

What are some of the benefits of incorporating more plant-based meals into your diet?

Incorporating more plant-based meals into your diet can have numerous health benefits, including a lower risk of heart disease, and diabetes. Plant-based diets are also typically higher in fiber, which can help with digestion and satiety, and they can be more environmentally sustainable than meat-based diets.

I've been on a mission to incorporate more plant-forward meals into my diet and today, I'm going to share with you some ideas for delicious and satisfying plant-based meals that you can easily whip up on any weeknight. Whether you're a seasoned vegan or just looking to eat a little more plant-based, these meals check all the boxes.

First up, let's talk about stir-fry. This is one of my go-to meals for busy weeknights because it's quick, easy, and endlessly customizable. To make a plant-based stir-fry, start by sautéing some garlic, ginger, and vegetables of your choice in a wok or large skillet. I like to use a mix of bell peppers, onions, broccoli, and snap peas, but you can use whatever veggies you have on hand. Once the veggies are tender-crisp, add in some tofu or tempeh for protein, and your choice of sauce. I like to use a combination of soy sauce, hoisin sauce, and chili garlic sauce. Serve over rice or noodles, and you've got a delicious plant-based meal in under 30 minutes. If you do not like tofu and want to get a healthy portion of protein an alternative I use are edamame and maybe even sprinkle hemp seeds at the very end before mixing or serve over cooked quinoa.

What about tacos? I would imagine lots of pant-based options using tacos. What are some of the best plant-based taco toppings?

Who doesn't love tacos? And you are correct, the great thing about tacos is that they're easily adaptable to a plant-based diet. Some of the best plant-based taco toppings include avocado, salsa, diced tomatoes, shredded lettuce or cabbage, chopped cilantro (if you like that if not I substitute with parsley), and lime juice. Other options could be pickled onions, jalapeños, or vegan sour cream.

For plant-based tacos, start by sautéing some onion and garlic in a skillet. Then, add in some crumbled tofu or tempeh and your choice of taco seasoning. Cook until the tofu or tempeh is heated through and coated in the seasoning. Serve in tortillas with your favourite taco toppings, like avocado, salsa, cilantro, and lime.

Can salads be filling enough to be a main course? What are some ingredients that can make a salad more substantial?

Another great weeknight meal is a hearty salad. Don't think of salads as just a side dish - with the right ingredients, they can be a satisfying and filling main course. Start with a bed of greens, like spinach or kale, and add in some roasted vegetables, like sweet potatoes or beets. Then, add in some protein, like chickpeas or quinoa, and top with a flavuorful dressing, like a tahini lemon dressing or a balsamic vinaigrette. You'll be surprised at how filling and satisfying a big salad can be.

What are some of the best plant-based burger options on the market?

There are many great plant-based burger options on the market today, including Beyond Meat, Impossible Foods, and Morningstar Farms. Other options include Trader Joe's Plant-Based Burgers, Gardein Ultimate Beefless Burgers, and Dr. Praeger's Perfect Burger.

If you're looking for something a little more substantial, how about a plant-based burger? There are so many great options on the market these days, but you can also make your own at home. Try making a burger patty out of cooked quinoa, black beans, and spices. Then, top with your favorite burger toppings, like avocado, tomato, and lettuce. Serve with a side of roasted sweet potato fries, and you've got a satisfying and delicious plant-based meal.

How can you make a simple and flavourful plant-based pasta dish at home?

You can still enjoy pasta on a plant-based diet! Start by cooking your favorite pasta according to the package directions. Then, sauté some garlic, onion, and vegetables of your choice in a skillet. I like to use a mix of mushrooms, spinach, and sun-dried tomatoes. Once the veggies are cooked through, toss with the cooked pasta and a simple sauce made from olive oil, lemon juice, and red pepper flakes. Top with some fresh basil and vegan parmesan cheese, and you've got a delicious plant-based pasta dish that will have you going back to the pot for seconds.

So there you have it - five delicious and satisfying plant-based meals that are perfect for weeknight dinners. Whether you're a seasoned vegan or just looking to incorporate more plant-based meals into your diet, these meals are sure to please. By using a variety of colorful vegetables, healthy protein sources, and flavorful sauces and spices, you can create plant-based meals that are just as satisfying and delicious as their meat-based counterparts. So next time you're looking for a quick and easy weeknight meal, try out one of these plant-based options and enjoy all the health benefits that come with a more plant-forward diet.

Recipe: Roasted Acorn Squash

Just when I thought I had finished cooking for the day this little beauty caught my eye and I just had to bake it up. Perfect addition to any meal and it’s the easiest recipe around.

ROASTED ACORN SQUASH

INGREDIENTS

• 1 acorn squash, washed

• 2 tbsp olive oil

• 1 tsp garlic powder

• Salt and pepper to taste

.

INSTRUCTIONS

1. Preheat oven to 400°F * Cut the squash in half, using a spoon scrape out the insides, and slice into 1/2" half moons.

2. Add the olive oil, garlic powder, salt and pepper. Toss to coat. * Lay the squash out on a baking sheet. Bake for 30 minutes until fork tender and golden in colour.

Recipe: Lentils & Quinoa

Have you ever flung open the pantry doors, scanned the shelves of canned goods, dried pasta and beans, only to realize you have no idea what to make for lunch? Am I alone here?

You keep scanning looking for some foodspiration, while saying to yourself "what do I want......hmmm, what's quick and easy to make?" Then BAM! A bag of Quinoa starring me right in the face and just off to the right was a bag of dried green lentils. Voilà! Lunch is served.

Start here.....

Add the lentils to a pot. Pour enough water so they are well covered and bring to a boil. Reduce heat cover with a lid and allow them to simmer for 15 minutes.

Add The olive oil and chopped onions to a pan and sauté until the onions are slightly brown. Push them to one side of the pan, add the remaining olive oil, pour the quinoa into the pan stirring occasionally until they turn slightly darker in colour and begin to pop. Combine the sautéed onion and quinoa together remove from heat and set aside.

Drain the lentils and add them back to the pot. Pour the quinoa mixture into the pot, 1 2/3 cups water (400 ml), and vegetable cube. Bring to a boil reduce heat cover and simmer for 15 minutes.

Enjoy as a meal or it makes a great side dish.

Lentils and Quinoa

Serves 2

Ingredients
1 cup dried green lentils
2 teaspoon olive oil (or coconut oil), divided
1 large onion, diced
1 cup quinoa, rinsed
1 vegetable stock cube OR 1 tablespoon bouillon
1 2/3 cups water (400 ml)

Directions
1. Add the lentils to a pot. Pour enough water so they are well covered and bring to a boil. Reduce heat cover with a lid and allow them to simmer for 15 minutes.
2. Add The olive oil and chopped onions to a pan and sauté until the onions are slightly brown. Push them to one side of the pan, add the remaining olive oil, pour the quinoa into the pan stirring occasionally until they turn slightly darker in colour and begin to pop. Combine the sautéed onion and quinoa together remove from heat and set aside.
3. Drain the lentils and add them back to the pot. Pour the quinoa mixture into the pot, 1 2/3 cups water (400 ml), and vegetable cube. Bring to a boil reduce heat cover and simmer for 15 minutes.
4. Enjoy as a meal or it makes a great side dish.

Recipe: Summerlicious Salad

When I think of summer I immediately envision bright ripe berries, juicy watermelon, vibrant greens, light and refreshing meals. So the only logical thing to do is combine all this into a single bowl and turn it into a delicious meal..............am I right?

Voila! My Summerlicious Salad! This brain power, antioxidant packed salad has quickly become a staple in my home. So, bookmark this page, and when temps reach record highs and you can't imagine standing in front of a hot stove to make dinner or going outside to fire up the BBQ in that heat. That's when you take a look in your recipe index (because I know you'll be saving this one) and whip this up in minutes. It will take as long as the intro theme song of your favourite evening soap opera to make. Okay, the cat's out of the bag, The Young and the Restless is my guilty pleasure......don't judge :-) 

SUMMERLICIOUS SALAD  (SPINACH SALAD WITH TUNA, WATERMELON, AND BERRIES)

PREP: 10 MINS TOTAL: 10 MINS

YIELD: 2 SERVINGS

INGREDIENTS:

SALAD INGREDIENTS:

• 6 ounces tuna packed in water, drained
• 1/2 cup diced watermelon
• 4 cups baby spinach
• 1/2 cup fresh blueberries
• 1/2 cup blueberries
• 1/4 cup blackberries
• 1/4 cup chopped walnuts (optional)
• half a red onion, thinly sliced

HONEY CHIA SEED VINAIGRETTE INGREDIENTS:

• 1/3 cup olive oil
• 2 Tbsp. apple cider vinegar
• 1 Tbsp. chia seeds (optional)
• 1 Tbsp. honey
• 1/4 tsp. salt
• fresh cracked pepper

DIRECTIONS:

FOR THE SALAD:

Toss all ingredients together until combined. Drizzle or toss with vinaigrette.

TO MAKE THE VINAIGRETTE:

Whisk all ingredients together until combined and emulsified.