Meal Prep 1

Yogurt & Granola with Fruit

• ¾ cup yogurt of choice
  (my go to is Maison Riviera Vegan Delight)
• ½ cup granola of choice
• ½ tbsp chia seed
• Fresh or frozen fruit of choice

Vegan Chili

Gluten Free

Dairy Free

Vegan

Ingredients

Tofu Crumbles

• 2 tbsp soy sauce, gluten free
• 2 tbsp nutritional yeast
• 2 tsp chili powder
• 1 tsp smoked paprika
• 1 block tofu, firm

Chili

• 1 tsp olive oil
• 1 medium onion, diced
• 4 cloves garlic, minced
• 1 red pepper, diced
• 1 yellow pepper, diced
• 1 jalapeno, finely diced
• 5 white mushrooms, sliced
• (2) 28-oz cans crushed tomatoes
• (2) 15-oz cans black beans, drained & rinsed
• (1) 15-oz can kidney beans, drained & rinsed
• 1 cup water
• 4 tbsp chili powder
• 1 tbsp ground cumin
• 1 tbsp cocoa powder
• 1 ½ tsp smoked paprika
• ½ tsp cayenne pepper
• Salt and pepper to taste

Directions

1. Preheat oven to 350° F and line baking sheet with parchment paper.
2. In a large bowl, mix together soy sauce, nutritional yeast, chili powder and smoked paprika until paste is formed. Crumble the tofu into the bowl and mix together until well combined.
3. Spread tofu mixture evenly on the pan and bake for 30 minutes, stirring halfway.
4. While tofu is cooking, heat olive oil in a large pot over medium heat. Add onion and sauté until translucent (about 3-4 minutes). Add the garlic and cook for 1 more minute.
5. Add peppers and mushrooms and cook until softened, about 5 minutes.
6. Add the remaining ingredients to the pot, except the tofu. Bring to a boil, the reduce heat and simmer for about 20 minutes.
7. Once tofu crumbles are done, mix them into the pot.

Optional toppings: green onions, slice of lime, vegan cheese

*Recipe adapted from Nora Cooks.

Asian Quinoa Salad with Spicy Peanut Sauce

Gluten Free

Dairy Free

Vegan

Ingredients

For the salad:

• 2 cups tri-colour quinoa, cooked
• 1 small red cabbage, thinly sliced
• 3 medium carrots, diced
• 1 red pepper, diced
• 1 cucumber, diced
• 1 cup edamame beans, shelled

For the sauce:

• 3 tbsp peanut butter​
• 3 tbsp low sodium soy sauce
• 3 tbsp rice vinegar
• 1 tbsp Sriracha
• ½ tsp chili flake
• 1 ½ tbsp maple syrup
• 3 tsp water