Serves 4 / Ready in 30 minutes
This stir-fry comes together in under half an hour, which makes it the perfect fast food after a workout (especially if you serve it over quinoa!). Feel free to customize the heat level in the dish by adding more chili flakes as desired.
Make the sauce: In medium bowl, whisk together all sauce ingredients. Set aside.
Make the stir-fry: Start by cutting tofu into bite-sized cubes. Allow cubes to sit on clean tea towel or paper towel-lined plate for about 10 minutes to get rid of excess water.
In medium bowl, whisk together tamari or soy sauce, chili garlic sauce, sesame oil, and maple syrup. Add tofu and toss to coat. Set aside for 4 to 5 minutes, tossing occasionally.
To another medium bowl, add cornstarch or arrowroot flour. Using fork, transfer cubes of tofu into cornstarch/arrowroot and toss to coat.
In large cast-iron skillet over medium heat, warm 1 Tbsp grapeseed oil. Using fork again, transfer coated tofu cubes to pan, leaving any excess cornstarch/arrowroot behind. Cook tofu, turning frequently, until golden brown on all sides. Once evenly browned, transfer tofu to plate and set aside.
Return skillet to burner and increase heat to medium-high. Add remaining 1 Tbsp grapeseed oil and allow to warm for a minute before adding broccoli and sautéing for 1 minute. Add edamame and green onions and continue to sauté until broccoli is crisp-tender and edamame are warm, another 1 to 2 minutes. Add sauce, tofu, and red pepper flakes. Continue to stir-fry, stirring frequently, until sauce has evenly coated everything and has thickened slightly, about 1 to 2 minutes. Remove skillet from heat, add sesame seeds (if using), and toss to incorporate. Serve hot over quinoa, if desired.
No tofu on hand? No problem. Replace it with a 19 oz can of chickpeas, drained and rinsed well.
If you’re at a healthy weight and average activity level, aim for between 0.36 and 0.63 g of protein per pound of body weight. (For example, if you’re 155 lbs, consume at least 56 g of protein daily.)
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.
Breaking with tradition, think of this as a guise of tabbouleh salad with staying power, thanks to the addition of hearty sorghum and fibre-rich navy beans. It also ages fairly well, so it serves as a make-ahead meal that can keep for up to 3 days. A perfect plant-based option for weekday lunches.
This versatile salad featuring chickpeas in a bright, fragrant dressing, holds well in the fridge. Make it in advance or keep it for leftovers. Nigella seeds, also known as kalonji, lend a sweet, nutty flavour with an ever-so-slightly bitter edge that pairs perfectly with sweet potato’s sweetness. Chickpeas please! Chickpeas are a great source of dietary fibre; just 1 cup (250 mL) contains 42 percent of the recommended daily allowance. They’re also a very good source of manganese, which is important for calcium absorption and blood sugar regulation.