Recipes

 

Tempeh Satay Rolls

Like all fermented foods, tempeh contains live enzymes and probiotics so consuming it unheated keeps all the good digestive bacteria alive. Marinate tempeh up to a day ahead for maximum flavour.

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Prep Time:

15 minutes

Cook Time:

30 minutes

Serves/Yield:

4 Rolls

Ingredients:

  • 250g tempeh

  • 4 sheets rice paper

  • 2 cups (500ml) shredded kale

  • 1 cup (250ml) julienned mixed peppers

  • 1 cup (250ml) julienned asian pear

  • 1 cup (250ml) pea or radish sprouts

  • 1/2 cup (125ml) sprouted beans

  • 1/2 cup (125ml) enoki mushrooms

Coconut Satay Sauce:

  • 1/4 cup (60ml) coconut milk

  • 2 tbsp (30ml) soy sauce

  • 1 tbsp (15ml) red curry paste

  • 3 tbsp (45ml) coconut palm sugar or brown sugar

  • 1 tbsp (15ml) lime juice

Directions:

In a large shallow bowl, whisk together coconut milk, soy sauce, red curry paste, palm sugar and lime juice. Slice tempeh into 16 equal pieces and gently toss with sauce. Let marinate for 15 minutes. Dip 1 sheet rice paper in hot water and lay on damp tea towel. Layer 1/4 portion each kale, peppers, pear, sprouts, beans, mushrooms, tempeh and some sauce across centre of rice paper. With wet fingers, roll up firmly leaving ends open. Slice into 3 pieces. Repeat steps for remaining 3 rolls. Nutritional analysis per roll:

Nutrition Information:

  • Calories: 286 kcal

  • Protein: 16 grams

  • Fat: 10 grams

  • Carbohydrate: 35 grams

  • Fibre: 4 grams

  • Sodium : 495 mg


Kimchi and Zucchini Pad Thai

The sweet and sour tamarind sauce balances perfectly with spicy kimchi and smoked tofu. If you don’t have a spiralizer, run a peeler along length of zucchini to make large ribbons and slice into strands with a knife to resemble noodles. Alternatively, try using a julienne peeler available at kitchen stores.

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Prep Time:

20 minutes

Cook Time:

N/A

Serves/Yield:

4 Servings

Ingredients:

  • 2 large zucchini, spiralized (about 4 cups, 1L)

  • 1-1/2 (375ml) cups kimchi, chopped

  • 1 cup (250ml) diced smoked tofu

  • 1/4 cup (60ml) cilantro leaves

  • 1/4 cup (60ml) bean sprouts

  • 2 tbsp (30ml) crushed peanuts

  • 2 lime wedges

Tamarind Sauce:

  • 3 tbsp (45ml) almond butter

  • 2 tbsp (30ml) tamarind paste

  • 2 tbsp (30ml) maple syrup

  • 2 tbsp (30ml) apple cider vinegar

  • 1 tbsp (15ml) fish sauce

Directions

In a bowl, whisk together almond butter, tamarind paste, maple syrup, apple cider vinegar, and fish sauce. Toss with zucchini, kimchi and tofu. Divide between two plates and garnish with cilantro, bean sprouts, peanuts and lime wedges. Serve immediately. Nutritional analysis per serving:

Nutrition Information:

  • Calories:  206 kcal

  • Protein:  9 grams

  • Fat:  10 grams

  • Carbohydrate: 21.5 grams

  • Fibre: 5 grams

  • Sodium : 764.5  mg


Key Lime Kefir Pudding

Avocado and chia meal flour make healthy fibre rich alternatives to conventional starch and eggs in puddings. If chia meal flour is not available, simply blend chia seeds in a high powered blender or spice grinder to a flour texture. Find coconut chips in the healthy snack aisle of the health food store.

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Prep Time:

10 minutes

Cook Time:

30 minutes

Serves/Yield:

6 Servings

Ingredients:

  • 3 (750ml) cups kefir

  • 1 medium avocado, chopped (about 1 cup, 250ml)

  • 1/4 cup (60ml) lime juice

  • 1/4 cup (60ml) honey1 tbsp (15ml) chia meal flour

  • 1 tsp (5ml) lime zest

  • 2 tbsp (30ml) coconut chips

  • 2 tbsp (30ml) roasted almonds

Directions

In a blender, combine kefir, avocado, lime juice, honey, chia flour and lime zest and blend to a smooth texture. Pour into 6 glasses or bowls and chill covered for 20 minutes to set. Crush or process coconut chips and almonds together to a coarse crumb. Top puddings with coconut whipped cream and coconut almond crumbs to serve. Nutritional analysis per serving:Coconut whipped cream (optional)

Nutrition Information:

  • Calories: 192 kcal

  • Protein: 6 grams

  • Fat: 10 grams

  • Carbohydrate: 21 grams

  • Fibre: 3 grams

  • Sodium: 60 mg

 
Emily Arsenault