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Week 7 (June 15th): Menu at a Glance


gentle lentil salad

best kebabs

tofu chicken satay skewers

sweet potato burger

maple cornmeal muffins

tahini chocolate spread

Gentle Lentil Salad

You’re Simply the Best Kebabs

Satay Sauce with Chicken or Tofu Skewers

Sweet Potato Bean Burgers

Maple Cornmeal Muffins

Tahini Chocolate Spread

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The Recipes:

1. Gentle Lentil Salad

gentle lentil salad

Gentle Lentil Salad

A simple yet hearty meal that's even better the next day, as the dressing slowly saturates the lentils and veggies even more.

Lentils

  • 1 cup french or green lentils
  • 3 cups water
  • pinch salt

Veggies

  • 1 yellow or red onion (sliced into 1 inch thick strips)
  • 3-4 carrots (sliced on a bias, 1 inch thick)
  • 1 sweet potato (diced into 1 inch cubes)
  • 1 1/2 Tbsp extra virgin olive oil
  • 1/4 tsp sea salt + pinch of pepper
  • 1/2 cup kale (thinly sliced)

Dressing

  • 1 cup fresh cilantro or parsley (roughly chopped)
  • 1/3 cup extra virgin olive oil
  • 1/3 cup apple cider vinegar or lemon juice
  • 1 1/2 Tbsp maple syrup
  • 1 Tbsp whole grain mustard
  • 1/2 tsp cardamom or 1 tsp sumac
  • 1 garlic clove (minced)
  • 1/2 tsp sea salt + pinch of pepper

Topping

  • 1/2 cup pecans or any nut of choice (optional)
  • 1/4 cup fresh cilantro or mint, roughly chopped (optional)

Lentils

  1. Place lentils and water in a pot, bring to a boil and simmer for 20-25 minutes until lentils are cooked, if there's any extra water simply drain it out

Veggies

  1. As lentils are cooking, preheat the oven to 375. Chop all the veggies, except the kale, and place them on a baking sheet lined with parchment paper, don't overcrowd the veg, so use two pans if needed.

  2. Drizzle with a glug of olive oil, salt, pepper and zhuzh until veggies are well seasoned, roast for 30-35 minutes or until softened and cooked

  3. Once roasted, toss the veggies with the lentils and add in the kale.

Dressing

  1. while the veggies are roasting, whip up the dressing. You can whisk it together in a bowl or blitz in a blender or food processor to get really creamy and emulsified. If it's too thick, add a few teaspoons of water to thin it out.

  2. Pour the dressing over the salad and toss well. Top with the optional toppings or whatever you desire.

Substitution Guide:

  • veggies: use whatever veggies you have in the fridge, anything you can roast (radishes, zucchini, eggplant, peppers, etc)
  • cardamom or sumac: if you have neither, just leave them out
  • cilantro or parsley for the dressing: you can leave it out but it’s better with it

Prep Guide:

  • prep the dressing ahead of time and leave it in the fridge
  • roast the veggies the day or morning before

2. You’re Simply the Best Kebabs

best kebabs

You’re Simply the Best Kebabs

We love when simple ingredients yield big flavours and that is the epitome of these kebabs. This is a favourite in our households and made pretty frequently. What makes these kebabs so so so good is the North Indian spice garam masala. You can easily grill them or cook them in the oven, directions for both are below. Shape them as you please; we tend to go for a mini football look, but balls or logs work really well too.

  • 1/4 cup walnuts (roughly chopped)
  • 2 heaping Tbsp currants or raisins (roughly chopped)
  • 1 egg
  • 1 lb ground beef
  • 1 tsp garam masala
  • 1/2 tsp sea salt + pinch of pepper

Optional Sides

  • 2 cups red cabbage (shredded (or green cabbage))
  • 1 cup green cabbage (shredded (or purple cabbage))
  • 1 lb potatoes (cut in wedges)

  1. Roughly chop the nuts and currants or raisins. You can also blitz them a few times in a food processor until they're chopped.

  2. In a large bowl, whisk the egg in and then add the rest of the ingredients. Mix together well until everything is combined. It's much easier if you use your hands but a spoon will suffice too.

  3. If you're using skewers, and they're wooden, ensure you've soaked them for at least 15 minutes in water. Shape the meat around the skewer into any shape you want: long logs or football like shapes.

  4. If you're not using skewers, shape then anyway you like.

Grilling Method

  1. Heat your grill to about 350-400 or medium heat. Place the kebabs on the grill and every few minutes flip them. They'll cook for about 15-20 minutes, depending on their shape.

Oven Method

  1. Preheat the oven to 375. Place on a baking sheet lined with parchment and bake for about 20 minutes. Flip them once, if you like (we tend to skip this step)

Sides

  1. If you're including the sides, chop the cabbage. We like to squeeze lemon juice and olive oil over top.

  2. Rub the potatoes with some olive oil, sea salt and pepper. Roast the potato wedges in the oven while you're cooking the keftas (for around 30 minutes at 375).

Substitution Guide:

  • ground beef: ground chicken or ground turkey
  • walnuts: replace with any nut or seed of choice
  • currants or raisins: craisins, dates, or leave it out
  • garam masala: this ingredient is a must because it is what gives the kebabs flavour.  But, if you don’t have it, you can combine a pinch of cumin, coriander and cinnamon

Prep Guide:

  • these can be prepped in advance and stored in the fridge for a few days before you’re ready to cook
  • you can also freeze any leftovers and reheat another day 

3. Satay Sauce with Chicken or Tofu Skewers

tofu chicken satay skewers

Satay Sauce with Chicken or Tofu Skewers

If you're a fan of Thai food, this recipe is for YOU! The satay sauce comes together quickly and the chicken and tofu is so simply flavoured. If you don't want to make the chicken or tofu, we highly, highly recommend you make the satay sauce and smother it on everything: fresh veggies, roasted veggies, rainbow wraps, rice rolls, toast, you name it!

Chicken Skewer

  • 1 lb chicken thigh (cut into 2 inch pieces (these don't need to be exact))
  • 1/4 tsp sea salt + pinch of pepper
  • 1 Tbsp curry powder
  • 1/4 english cucumber (peeled with a peeler (optional))

Tofu Skewer

  • 1 brick tofu (cut into 2 inch blocks/cubes)
  • a drizzle avocado oil or extra virgin olive oil
  • 1 Tbsp curry powder
  • 1/4 english cucumber (peeled with a peeler (optional))

Satay Sauce

  • 1 Tbsp coconut oil
  • 1 1/2 Tbsp Thai Red Curry Paste
  • 1 cup canned coconut milk
  • 2 Tbsp peanut or almond butter
  • 2 tsp coconut sugar
  • 2 tsp tamari

  1. Soak wooden skewers in water, if you're using. If you're out of skewers, you don't need to use them

  2. Place your protein of choice in a bowl and season with curry powder, salt, pepper and avocado oil if you're using tofu.

  3. Once seasoned, thread the chicken or tofu onto the skewers, if using, and grill them on medium-high. 3-5 minutes per side for tofu and for about 5-10 minutes per side for chicken.

  4. You can also bake in the oven at 375 for 5-10 minutes per side. Ensure the chicken is fully cooked, if you have a meat thermometer the inside reading of chicken should be 165 F.

  5. While they're cooking, if you're choosing to use cucumber, peel it now.

  6. This is optional — take the tofu or chicken off the skewers and then begin to thread the cucumber on and then the protein back on, in that order (like pictured above)

Satay Sauce

  1. Place a small pot over medium-low heat. Add the coconut oil.

  2. Then, add the red curry paste and mix it around with a spoon or spatula.

  3. After about 30 seconds, pour in the cup of coconut milk (you're not using a whole can, just 1 cup). You want the coconut milk to be creamy, so ensure the thick, creamy layer that usually sits at the top of the can is incorporated in with the liquid bottom.

  4. Then stir in the nut butter, coconut sugar and tamari. The sauce should be creamy and silky at this point.

Assembly

  1. Simply drizzle the satay over the skewers. Or, just drink it up because it's that good (just kidding!)

Substitution Guide:

  • curry powder: replace with a small pinch of each- turmeric, cumin, chili powder, ground ginger, coriander (combine them together in a bowl, and then pour over protein)
    • Or, leave it out
  • Thai red curry paste: this is an integral ingredient.  If you can’t find it, you can leave it out but it’s fairly important for taste

Prep Guide:

  • prep the skewers and place them in the fridge ahead of time, before cooking
  • you can also make the satay sauce a few days in advance, it will solidify when placed in the fridge, just place in a sauce pan over low heat and it will liquify

4. Sweet Potato Bean Burgers

sweet potato burger

Sweet Potato Bean Burgers

We love a good veggie burger – especially one that sticks together, isn't mushy and has the right texture. These burgers are exactly that. Also veggie burgers are the perfect meal because they're innately packed with fiber, protein, and colourful veggies.

  • ½ yellow or red onion, roughly sliced ((about 1/2 cup))
  • 1 garlic clove
  • 1 small sweet potato
  • 1/4 cup fresh cilantro, roughly chopped (optional)
  • 1/2 tsp sea salt
  • 1/2 tsp cumin
  • 1/4 tsp smoked paprika
  • 1/4 tsp chili powder
  • 19 oz can kidneys (drained and rinsed)
  • 1/2 cup cooked brown rice
  • 3 Tbsp oat flour
  • 1 Tbsp ground flax mixed with 2 Tbsp water OR 1 egg
  • olive oil for brushing burgers

With a Food Processor

  1. Using a food processor, using the “S” blade, run the onion through, then move it to one side or take it out and squeeze it to release excess liquid.  If there is liquid pooled in the food processor gently pour it out without losing any onion

  2. Then turn the processor back on and run the garlic and sweet potato through.  Pulse it a few times until the sweet potato resembles little rice kernels

  3. Next, make the flax egg by mixing flax and water, let it sit for 5-10 minutes, until gelatinized.

  4. Add the cilantro, spices, beans, rice and flax egg.  Pulse until everything is combined.  If you like a more “textured” burger, then you can leave some of the beans unprocessed and whole.

Without a Food Processor

  1. If you're not using a food processor, use your grater and grate the veggies

  2. Whisk the flax egg together in a small bowl. Then, finely chop the cilantro. Add it to a large bowl with the spices, add in the beans and mash them with a masher or a fork. Fold in the cooked rice and whisked egg.

Assembly + Cooking

  1. Line a baking sheet with parchment paper and begin shaping them into patties using, you should get about 4 burgers, resembling the same size as beef burgers

  2. Place the uncooked burgers in the fridge for a minimum of 15 minutes, during this time, preheat the oven to 375.

  3. Brush the tops of the burgers with olive oil and bake for 20 minutes, then flip, brush the un-oiled side with oil and bake for another 15 minutes.

  4. Let them sit for 5-10 minutes so they can harden

  5. Top with your favourite toppings

Substitution Guide:

  • kidney beans: black beans or pinto beans
  • sweet potato: carrots, parsnips, white potato
  • rice: quinoa
  • spices: if you’re missing a few, just use the ones you do have

 

Prep Guide:

  • make these ahead of time, you can leave them uncooked in the fridge overnight
  • you can freeze them uncooked, or even freeze them after they’ve been cooked

5. Maple Cornmeal Muffins

maple cornmeal muffins

Maple Cornmeal Muffins

A snack, a dessert, a side dish — these muffins are kind of everything in one and totally addictive.

Dry Ingredients

  • 1 cup cornmeal
  • 1 cup almond flour (see sub notes)
  • 1 Tbsp baking powder
  • 1/4 tsp baking soda
  • 1 Tbsp fresh rosemary or thyme, chopped or 1 tsp dried

Wet Ingredients

  • 3/4 cup dairy-free milk
  • 1/4 cup maple syrup
  • 1/4 cup extra virgin olive oil
  • 1 egg

  1. Preheat oven to 350.

  2. Mix all dry ingredients in a bowl.

  3. Mix all wet ingredients in a separate bowl, then pour into the dry mix.

  4. Oil a muffin tin, and scoop out about 1/4 cup batter and fill each muffin cup, they should only be about 1/2 – 3/4 full.

  5. Bake in the oven for 20 minutes, take out of the oven, allow to cool for a few minutes, then remove from the muffin tin.

  6. Store in an airtight container on the counter for 2 days and then store in the freezer.

Substitution Guide:

  • almond flour: if you are allergic, don’t want to use it or don’t have it, sub with oat flour instead.
    • If you don’t have oat flour, take rolled oats and blitz them in a blender until a flour forms.  
  • fresh rosemary or thyme: replace with dried herbs or just omit

6. Tahini Chocolate Spread

tahini chocolate spread

Tahini Chocolate Spread

This spread can be eaten with a spoon, spread on toast, spread on cake, cookies, over celery, pretty much anywhere. Think of it like Nutella's cousin that's healthier and just as delicious.

  • 1/4 cup tahini (a creamy tahini brand, if possible)
  • 2 tsp cocoa powder or raw cacao powder
  • 1-2 tsp maple syrup, depending on your desire for sweetness
  • a few tsps warm or hot water, to thin it out
  • a pinch salt

  1. Pour all ingredients into a bowl, except for water and begin stirring until combined, it will be a bit clumpy and thick

  2. Now, begin adding a few teaspoons of water at a time to thin it out and make it creamy. If you want it to be slightly sweeter, feel free to add a few more teaspoons of maple syrup

Substitution Guide: 

  • Tahini: any nut or seed butter
  • maple syrup: honey or coconut sugar

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