Notes
Below is a 7-day meal plan that excludes both dairy and gluten. If there are other specific intolerances, those items have beenomitted as well. You can substitute planbased milk products interchangeably (e.g., soy or almond milk) in equal quantities.
Almond and coconut flour are acceptable alternatives, and buckwheat pasta is also included as a gluten-free option.
Gluten Swaps
Wheat Pasta: Buckwheat, Rice Chickpea, Pasta
Flour: Buckwheat, Almond, Coconut Flour
Cereal: Quinoa flakes
Dairy Swaps
Butter: Tahini, Avocado
Cream: Cashew Cream
Yogurt: Coconut or almond yogurt
Cheese: Cashew cheese
DAY 1
Overnight Chocolate Soy Chia Pudding
Prep 8 h -- Cook 0 minn -- Ready in 8 h -- Servings 1
This is a gut-friendly and blood sugar-balancing snack that you can easily grab and go on busy mornings.
Breakfast on Monday
Ingredients
1 tbsp: Chia seeds, ground
1/4 cup: Soy milk, unsweetened, plain
1/4 tbsp: Cacao powder, raw (or more, to taste)
1 tbsp: Dried goji berries
Instructions
1. Add the chia seeds, soy milk, and cacao powder (add more if you want it more chocolatey) to a large mason jar.
2. Screw the cover on the mason jar and shake vigorously until combined. Then, place jars in the refrigerator until thick (overnight is best).
3. Top with goji berries and serve.
Vegan Omelette
Prep 10 min -- Cook 10 minn -- Ready in 20 min -- Servings 1
A great way to start your day! Get creative with your vegetables!
Lunch on Monday
Ingredients
200 gm: Tofu, silken, soft (or organic firm silken tofu)
1 tbsp: Soy milk, unsweetened
1 tbsp: Nutritional yeast
1 tbsp:: Potato starch (or cornstarch)
1 tsp: Tahini (optional)
1 dash: Onion powder
1 dash: Turmeric, ground
1/4 tsp: Salt (or to taste)
1/4 tsp: Paprika, smoked (a pinch; or chipotle pepper)
1/4 tsp: Black salt (Kala Namak) (a pinch)
1/3 cup: Mixed vegetable salad (vegetable filling of choice (have filling warm or at room temperature)
Instructions
1. Blend together all ingredients except for vegetable filling until smooth. (If using a larger blender, you may have to make a double batch)
2. Spray or wipe a large non-stick skillet lightly with oil and heat on medium-high until very hot. Pour the batter into the center of the skillet in a circular pattern about 6-8 inches across, and use a spoon or spatula to smooth over the top.
3. Place your filling ingredients over the batter, and reduce the heat to medium-low. Cover and cook for about 3-5 minutes, checking often to see if it's done.
4. When the edges have dried out and the middle is no longer liquid, lift a small section with a spatula and check to see that the omelet is set. It will be golden in color and browned in spots. When it's ready, loosen the omelet by sliding the spatula under it from each direction, and then fold one side over the other.
5. Cook for 1 more minute. Carefully lift or slide it onto a plate and serve hot.
Butternut Squash White Bean Kale Stew
Prep 20 min -- Cook 45 minn -- Ready in 1 h 5 min -- Servings 1
Dinner on Monday
Ingredients
1/3 tbsp: Extra virgin olive oil
1/8 large: Yellow onion (diced)
1/3 clove(s) Garlic (minced)
1/2 cup: Butternut squash (diced into 1-inch cubes)
2 2/3 tbsp: Zucchini (diced into quarters)
3/4 medium: Carrots (sliced)
3/4 medium stalk(s): Celery (diced)
2/3 sprig: Thyme, fresh (leaves only)
1/2 tsp: Rosemary, fresh (leaves only, roughly chopped)
1 1/3 tbsp: Cashew milk, unsweetened
1/2 cup: Vegetable stock/broth
1/3 can (15oz): Cannellini beans, canned (drained, rinsed)
1 dash: Salt and pepper (to taste)
1/2 cup: Kale
Instructions
1. In a large pot such as a dutch oven, add olive oil and heat up over medium-high heat. Once oil is hot, add onions and garlic to the oil. Cook for 2 minutes, or until fragrant and slightly softened.
2. Add butternut squash, zucchini, carrots, celery, thyme, and rosemary to the pot. Continue to cook until ingredients are slightly softened, about 7-10 minutes.
4. Use an immersion blender to pulse blend throughout pot. Season with salt and pepper. Bring the mixture to a boil then reduce to a simmer. Cover the pot an let simmer for 20-25 minutes, or until all the vegetables have softened and the liquid has reduced slightly.
4. Use an immersion blender to pulse blend throughout the mixture to make it slight creamy and thicker. Do this until desired texture is made.
5. Add the kale, stir to incorporate and wilt. Serve warm and enjoy!
DAY 2
Banana & Mango Smoothie Bowl
Prep 5 min -- Cook 0 minn -- Ready in 5 min -- Servings 1
Breakfast on Tuesday
Ingredients
1 cup: Soy milk, unsweetened (or alternate milk of choice)
1 cup: Mango (frozen or fresh)
1 small: Banana (s) (frozen or fresh)
2 tbsp: Chia seeds
5 cube(s): Ice cubes
1 scoop: Hemp protein powder (or alternate protein powder of choice)
1/2 cup: Spinach
Instructions
1. In a blender, combine soy milk, banana, mango, spinach or kale, chia seeds, ice and protein powder.
2. Purée until smooth, about 1 minute. The smoothie should be thick, so if needed, add more frozen fruit or ice until desired consistency is reached.
3. Pour into a bowl and top with desired toppings.
4. Eat immediately.
Sweet Potato Toast with Smoked Salmon & Guacamole
Prep 10 min -- Cook 30 minn -- Ready in 40 min -- Servings 1
A great breakfast or lunch using sweet potatoes as a base for a delicious and nutritious toast.
Lunch on Tuesday
Ingredients
1 mediumpotato: Sweet potato
4 piece: Salmon, smoked (see notes for vegan option)
1 tbsp: Extra virgin olive oil
1 dash: Sea Salt
2 tbsp: Guacamole (see notes)
Instructions
1. Preheat oven to 400F degrees.
2. Line a baking sheet with parchment paper.
3. Wash the sweet potato thoroughly, and then slice into 1/4" inch slices (you can use a mandoline slicer). These are your sweet potato toasts.
4. Coat both sides of sweet potato toasts with olive oil and lightly sprinkle with sea salt.
5. Bake for 30 minutes (flipping at 20 minutes). At 20 minutes, set oven to broil and continue to cook for 1-2 minutes on each side, until toasty.
6. Remove from oven and set on a plate. Top sweet potato toasts with guacamole and smoked salmon (check notes for vegan option).
7. Optional: you can add greens such as arugula, spinach, sesame seeds or avocado slices or sprouts.
Chicken and Asparagus Skewers
Prep 15 min -- Cook 25 minn -- Ready in 40 min -- Servings 1
Dinner on Tuesday
Ingredients
1 1/3 breast: Chicken breast, boneless, skinless (large)
76 gm: Asparagus
1/3 tsp: Garlic powder
1/3 tsp: Onion powder
1/3 tbsp: Lemon peel (zest)
1/3 tsp: Lemon juice
2/3 tsp: Extra virgin olive oil
Instructions
1. Preheat the oven to 350°F., and place your kebob sticks in a pan of water to soak (You do this so they won't catch fire in the oven if you are not using metal skewers).
2. Chop your asparagus into 1 or 1 -1/2 inch pieces.
3. Chop your chicken into bite-sized pieces. (Approximately 1 or 1-1/2 inch square cubes)
4. Place all ingredients in a ziplock back, mix it around until combined
5. You really need to mix it up well to get even coverage of the oil and spices. So take your time. You'll have better-tasting chicken if you do.
6. Alternate placing your asparagus and chicken on your kebob sticks.
7. Put your Kebobs on a parchment-lined cookie sheet and place them in the oven.
8. Set your timer for 10 minutes.
9. When the 10 minutes is up, open your oven, flip your kebobs.
10. Flip the dial on your oven to "broil" instead of bake.
11. Broil for 10-15 minutes, or until you have a nice browned bit of chicken. A thermometer should read about 170°F.
DAY 3
Warm Peanut Butter Banana Oatmeal
Prep 2 min -- Cook 2 minn -- Ready in 4 min -- Servings 1
Low FODMAP, GF, vegan, healthy oatmeal recipe with peanut butter and banana.
Breakfast on Wednesday
Ingredients
1/3 cup: Quick oats
1/4 tsp: Cinnamon (optional)
1/3 medium: Banana (s) (sliced)
1 tsp packed: Brown sugar (optional)
1 tbsp: Peanut butter, natural
Instructions
1. Pour the oats into a large bowl with 2/3 cups of water and stir then cook in microwave for 1.5 minutes, stirring halfway. Watch carefully to avoid the oats boiling over the side of the bowl.
2. Remove the oats from the microwave and mix in the cinnamon (optional).
3. Top with banana slices, brown sugar, and peanut butter.
Asian Chicken Edamame Salad
Prep 10 min -- Cook 20 minn -- Ready in 30 min -- Servings 1
A delicious and nourishing salad loaded with protein, healthy fats and designed to keep you feeling full!
Lunch on Wednesday
Ingredients
1/2 breast: Chicken breast, boneless, skinless (shredded)
1/4 cup grated: Carrots
1/2 medium pepper(s): Red bell pepper (diced)
1 cup: Coleslaw mix
3/4 stalk(s): Green onion (chopped)
2 tbsp: Cilantro (coriander) (chopped)
1/4 tsp: Garlic (minced)
1 tbsp: Tamari, gluten free, reduced sodium
1/2 tbsp: Rice vinegar
1/3 tbsp: Honey (or maple syrup)
1 dash: Honey (or maple syrup)
1/4 cup: Edamame (soybeans), cooked
1 tbsp: Almonds, toasted (optional)
1/4 tbsp: Sesame seeds (optional)
Instructions
- Preheat oven to 425°F. Set aside an 8x8 baking dish.
- Place chicken breast in the baking dish, and place in the hot oven. Bake for 20 minutes, or until the internal temperature reaches 165°F. Remove from oven, let cool for 10 minutes before shredding.
- While the chicken is baking, prep your carrots, and peppers according to ingredient instructions, and place them in a medium-sized mixing bowl. Add the coleslaw mix to the veggies. Prep your cilantro and green onions and set them aside.
- Next, prepare the dressing. Mince the garlic and place it in a small mixing bowl. Add the soy sauce, rice vinegar, honey, and ginger to the mixing bowl with the garlic and whisk to combine.
- Place the shredded chicken into the bowl with the vegetables, then add the edamame and almonds. Toss everything to combine. Add the dressing to the salad, and combine until the salad is fully coated. Add the cilantro and green onions and toss again.
- Sprinkle sesame seeds on top and serve immediately, or let chill in the fridge for 1-2 hours before serving.
Zucchini Noodles with Lemon-Garlic Spicy Shrimp
Prep 10 min -- Cook 10 minn -- Ready in 20 min -- Servings 1
Dinner on Wednesday
Ingredients
1 tsp: Extra virgin olive oil
1 dash: Red pepper flakes
114 gm: Shrimp, raw (peeled, deveined)
1 pinch: Salt and pepper
1 clove(s): Garlic (thinly sliced for shrimp)
1/2 tsp: Extra virgin olive oil (for zucchini noodles)
1 clove(s): Garlic (thinly sliced)
1 medium: Zucchini (spiralized)
1/4 cup: Grape tomato (s) (halved or quartered)
1/4 medium: Lemon
Instructions
1. Heat a medium non-stick skillet over medium-high heat. Add oil and red pepper flakes (crushed), then add the shrimp, and season with a pinch of salt and pepper. Cook for 2 to 3 minutes.
2. Add the garlic and continue cooking 1 more minute, or until the shrimp is cooked through and opaque. Set aside on a dish.
3. Add additional oil to the skillet, add the garlic to the pan, cook 30 seconds until fragrant, then add the zucchini noodles, and cook 1 1/2 minutes.
4. Add the shrimp and tomatoes to the pan and squeeze the lemon over the dish. Remove from heat and serve.
DAY 4
Cherry Coconut Porridge
Prep 10 min -- Cook 10 minn -- Ready in 20 min -- Servings 1
Breakfast on Thursday
Ingredients
1/3 cup: Rolled oats, dry
3/4 tbsp: Chia seeds, ground
2/3 cup: Coconut milk, reduced fat
2/3 tbsp: Cacao powder, raw
1 dash: Stevia sweetener, powder
1 tbsp: Coconut, shredded
1 1/2 tbsp: Sweet cherry, raw
1/3 tbsp: Maple syrup, pure
1 tsp: Dark chocolate (shavings)
Instructions
1. Combine oats, chia, coconut milk, cacao, and stevia in a saucepan.
2. Bring to a boil over high heat and then simmer over low heat until oats are cooked.
3. Pour into a bowl and top with coconut shavings, cherries, dark chocolate shavings, and maple syrup to taste.
Gluten-Free Avocado Toast with Spinach & Cucumber
Prep 5 min -- Cook 0 minn -- Ready in 5 min -- Servings 1
Heart healthy snack or lunch for busy days.
Lunch on Thursday
Ingredients
2 slice: Bread, gluten free (lightly toasted)
1/4 cup: Spinach
1/2 avocado(s): Avocado (pitted, sliced or mashed)
1/2 fruit: Lime
6 slice: Cucumber
1 dash: Red pepper flakes
1 pinch: Sea Salt
1 dash: Black pepper (to taste)
Instructions
1. Toast bread slices.
2. Layer the toast starting with the spinach and then avocado slices (or avocado mashed with a fork)
3. Squeeze lime juice over the avocado.
4. Add cucumber slices, sprinkle red pepper flakes, sea salt, and black pepper to taste. Enjoy!
One Pot Chicken and Rice
Prep 10 min -- Cook 35 min -- Ready in 45 min -- Servings 1
One Pot Chicken and Rice packed with bell peppers, tomato, ginger & spices | Low FODMAP + Dairy Free
Dinner on Thursday
Ingredients
1/2 breast: Chicken breast, boneless, skinless (large breasts, cut in half)
1 dash: Sea Salt
1 dash: Black pepper
1/2 tsp: Cumin (ground; divided)
1/2 tsp: Paprika (divided)
1/4 tbsp: Avocado oil (or cooking oil of choice)
1/4 medium pepper(s): Green bell pepper (chopped)
1/4 medium pepper(s): Red bell pepper (chopped)
1/4 large: Tomato (chopped)
1/4 tbsp minced: Ginger root (fresh)
1/4 tsp: Turmeric, powder
1/4 cup: Brown rice, medium-grain, dry
1/2 cup: Bone broth, Organic (chicken; without onions or garlic)
1 1/2 cup: Spinach (fresh)
1 sprig: Cilantro (coriander) (for garnish; optional)
Instructions
1. Place the chicken breast halves between two pieces of plastic cling wrap and pound them down to make them even in thickness. This will help the chicken cook evenly and make for more tender chicken. Sprinkle each side of the chicken with salt, pepper, 1 teaspoon cumin, and 1 teaspoon paprika.
2. Melt the oil in a large skillet over medium-high heat. Add the chicken breasts and cook each side for 5-7 minutes or until browned on each side. Remove the chicken from a skillet and set it aside on a plate. The chicken doesn't need to be fully cooked yet because you'll be returning it to the heat shortly.
3. Add the chopped bell peppers, tomato, and ginger to the same skillet and saute for a few minutes to soften. Add the remaining 3/4 teaspoons of cumin and paprika, along with the turmeric powder to the skillet. Mix the spices into the vegetables to coat.
4. Stir in the uncooked rice and mix until the rice is coated with both spice and vegetables.
5. Pour the stock into the skillet, this should cover the rice mixture completely. Carefully add the chicken back into the skillet, over the rice mixture, and cover with a fitted lid. Simmer over medium-low heat for 20 minutes until the liquid is almost absorbed.
6. After 20 minutes, stir the spinach into the pot, cover, and cook until the liquid is fully absorbed and the spinach is wilted.
7. Garnish with freshly chopped cilantro and serve.
DAY 5
Berry Easy Oatmeal - VC
Prep 5 min -- Cook 5 min -- Ready in 10 min -- Servings 1
The perfect morning pick me up!
Breakfast on Friday
Ingredients
1/3 cup: Rolled oats, dry
3/4 cup: Water
1/4 large: Banana (s) (sliced)
1 dash: Cinnamon
2 tbsp: Vanilla extract, pure
1/4 cup: Blueberries
2 tbsp: Walnuts (toasted, optional)
1/2 tsp: Maple syrup (to taste, optional)
Instructions
1. In a small/medium pot, combine your oats, water, banana, cinnamon, and vanilla. Cover the pot and bring it to a boil.
2. Once boiled, reduce heat to low and simmer, covered, stirring occasionally, until oats are cooked and oatmeal has thickened.
3. Remove from heat and let sit, covered, for a few minutes.
4. Serve oatmeal in a bowl and top with fresh berries and, optional, nuts and maple syrup.
Super Simple Lentil Salad
Prep 10 min -- Cook 0 min -- Ready in 10 min -- Servings 1
A super simple protein-packed side salad or light meal!
Lunch on Friday
Ingredients
1/4 can (14oz): Lentils, canned (drained and rinsed)
0.12 medium pepper(s): Red bell pepper (finely chopped)
1/4 large stalk(s): Celery (finely chopped)
1 tbsp: Red onion (finely chopped)
1/4 large: Carrots (shredded)
0.12 whole lemon(s): Lemon juice
1/4 tbsp: Extra virgin olive oil
Instructions
1. In a large bowl mix together lentils, red pepper, celery, onion, and carrot.
2. In a separate bowl whisk together lemon juice, and olive oil, and pour over salad.
3. Season with salt and pepper to your liking if desired.
Garlic Herb Baked Chicken Breast
Prep 10 min -- Cook 0 min -- Ready in 10 min -- Servings 1
Great protein addition to salads and sides.
Dinner on Friday
Ingredients
1 breast: Chicken breast, boneless, skinless
1 tsp: Extra virgin olive oil
1/4 tsp: Kosher salt
1 dash: Black pepper
1 dash: Garlic powder
1 dash: Onion powder
1 dash: Oregano, dried
1 dash: Paprika
Instructions
1. Preheat oven to 450F degrees. Line a baking dish with parchment paper.
2. Spray or brush both sides of each chicken breast with olive oil, and sprinkle with salt, pepper, garlic powder, onion powder, oregano and paprika.
3. Bake, uncovered, for 10 minutes, flip to the other side, lightly spray/brush again and bake for 8-10 more minutes, or until juices run clear when pierced with a fork.
4. Transfer the baked chicken breasts to a platter. Loosely cover with foil and allow to rest 5 minutes before slicing and serving. Enjoy!
DAY 6
Coconut Yogurt with Berries
Prep 5 min -- Cook 0 min -- Ready in 5 min -- Servings 1
A delicious high antioxidant snack or desert!
Breakfast on Saturday
Ingredients
1/2 cup: Yoso Plain Unsweetened Coconut Yogurt
1/2 cup: Mixed berries
1/2 medium: Banana (s) (sliced)
1 tbsp hulled: Hemp seeds, shelled
1/4 cup: Cacao nibs, raw
2 leaf: Mint, fresh (for garnish)
Instructions
1. Mix yogurt, berries, banana, hemp seeds, and cocoa nibs together in a bowl and serve.
2. Garnish with mint leaves
Enjoy!
Fish Tacos with Pineapple Salsa
Prep 15 min -- Cook 20 min -- Ready in 35 min -- Servings 1
Lunch on Saturday
Ingredients
1/2 fillet (6oz): Wild Atlantic halibut
1/3 tbsp: Extra virgin olive oil
1/4 medium: Lemon (juiced, used for fish & guacamole)
1 pinch: Sea salt, fine
1 dash: Black pepper
1/4 cup: Baby spinach
2 tbsp: Pineapple
2 tbsp: Red onion (finely diced)
1/4 medium pepper(s): Jalapeno pepper (deseeded and chopped)
1/4 medium pepper(s): Red bell pepper (diced)
1/4 fruit: Lime (juiced)
1/2 avocado(s): Avocado (peeled and mashed)
1/4medium: Tomato (diced)
1/4 clove(s): Garlic (minced)
1 small tortilla(s): Tortilla, corn
Instructions
1. Preheat the oven to 500°F (260C) and move the rack to the top setting. Cover a large baking sheet with parchment paper and lightly grease with some olive oil. Lightly rub fish with extra virgin olive oil, a splash of lemon juice, and season with sea salt and pepper. Cook in the oven on top rack for 8 minutes or until fish flakes with a fork.
2. Remove fish from the oven and chop with a knife. Place in a bowl and toss with a bit of lemon juice.
3. Prepare all ingredients for the salsa and mix together in a large mixing bowl. (Pineapple, red onion, jalapeno, red bell pepper, and lime juice).
4. Prepare all ingredients for the guacamole and mix together in a separate mixing bowl. (Avocado, tomato, garlic, and splash of lemon juice).
5. Warm your tortillas in the microwave as per package instructions and place them on a plate. Put your salsa, guacamole, spinach, and fish out in separate bowls with a spoon/fork in each.
Baked Salmon with Lemon and Thyme
Prep 5 min -- Cook 20 min -- Ready in 25 min -- Servings 1
A light and fresh dinner! Serve with your choice of wild rice or green salad.
Dinner on Saturday
Ingredients
1 fillet (170g): Atlantic salmon, wild
1/4 medium: Yellow onion (sliced)
0.12 whole lemon(s): Lemon juice
1 dash: Salt and pepper
1/3 tsp: Thyme, dried
Instructions
1. Preheat oven to 180C
2. Coat fillets with salt, pepper, and thyme
3. Whisk fillets with lemon juice
4. Place onion on a baking sheet and put salmon steaks over it
5. Bake for 20 minutes in preheated oven
DAY 7
Chocolate Protein Nice Cream Smoothie Bowl
Prep 5 min -- Cook 0 min -- Ready in 5 min -- Servings 1
Mmmmm ... life is short. Eat dessert first! This breakfast smoothie bowl can be enjoyed at anytime and with anything.
Breakfast on Sunday
Ingredients
1 medium: Frozen banana (sliced and frozen; the riper the better)
1/2 tbsp: Cocoa powder, unsweetened (add more if you like it more chocolatey)
1 tbsp hulled: Hemp seeds, shelled (or use coconut)
1 scoop: Hemp protein powder, vanilla (you can always add more hemp seeds if you don't have)
1/2 tsp: Vanilla extract, pure
1/2 tsp: Stevia sweetener, powder (optional)
1 tbsp: Walnuts (chopped)
1/2 tbsp: Cacao nibs, raw
2 tbsp: Blueberries
Instructions
1. Blend frozen banana, cocoa powder, hemp seeds, protein powder, vanilla extract and stevia (optional), in a high speed blender until smooth and creamy. Save some hemp for the final sprinkle.
2. Pour into a bowl and top with walnuts, cacao nibs and blueberries, or get creative with your own choice of toppings.
3. If you don't have cacao nibs, you can make syrup by adding cocoa powder, maple syrup with some coconut oil.
Mix well and drizzle on top. Enjoy!
Turkey & Quinoa Stuffed Bell Peppers
Prep 10 min -- Cook 35 min -- Ready in 45 min -- Servings 1
These stuffed peppers are easy to make and the perfect weeknight meal that the whole family will enjoy.
Lunch on Sunday
Ingredients
2 2/3 tbsp: Quinoa, uncooked
2/3 tbsp: Sweet onion
2 2/3 tbsp: Cremini (Italian) mushroom (diced)
1/3 tsp: Garlic (minced)
1 dash: Extra virgin olive oil
95 gm: Ground turkey, lean
2 2/3 tbsp: Tomato sauce, canned
1 1/3 tbsp Chicken broth (stock), low sodium (for ground meat mixture)
1/2 large pepper(s): Yellow bell pepper (or mix and match colors for fun)
2/3 tbsp: Pepper jack cheese (or cheese of choice, optional)
1 1/3 tbsp: Chicken broth (stock), low sodium (for baking pan)
Instructions
1. Prepare quinoa according to package directions.
2. Preheat the oven to 400 degrees F and prepare a non-stick baking tray.
3. Heat a skillet over medium heat on the stovetop. Add olive oil to the skillet and let it warm up for 15 seconds.
4. Add the minced garlic to the skillet and cook until fragrant (about 30 seconds). Then add the chopped onion, and mushrooms and cook until soft, about 5 minutes.
5. Add the ground turkey to the vegetables. Once the turkey is mostly cooked through, add in the tomato sauce and half of the chicken broth. Let simmer until the turkey is fully cooked and some of the excess liquid has cooked off.
6. While the turkey mixture simmers, prep your bell peppers. Wash the peppers, cut them in half, and remove the stem and seeds. Place the cut bell peppers on your baking tray, open side up.
7. Once the turkey mixture is done cooking, add the cooked quinoa into the skillet with the turkey and vegetables. Stir together and remove from heat.
8. Stuff each bell pepper with the mixture. Make sure they are full. If you are using cheese, top each filled pepper with just enough cheese to barely cover the mixture. Pour the chicken broth into the base of the pan (around the peppers, not over them).
9. Cover the baking tray and peppers with foil and bake for about 30-35 minutes, until the outside of the peppers is soft. Serve warm and enjoy!
Teriyaki Tempeh Bowl with Broccoli
Prep 10 min -- Cook 30 min -- Ready in 40 min -- Servings 1
This vegan Teriyaki Tempeh Bowl is simple to prepare, delicious, and packed with vitamins and minerals! Serve with rice, noodles, or grain of choice.
Dinner on Sunday
Ingredients
1/4 cup: Jasmine rice, dry
1/4 tbsp: Vegetable oil (for frying)
1/4 package: Tempeh (tempe) (cut into 1-inch pieces)
1/2 tbsp: Vegetable oil (for sauce)
2 tbsp: Coconut aminos, Coconut Secret (or tamari, soy sauce)
1/3 tbsp: Maple syrup, pure
1 clove(s): Garlic (minced)
1/2 tsp minced: Ginger root
1 cup: Broccoli florets
1/4 tbsp: Sesame seeds (for garnish)
Instructions
1. Prepare rice as per package instructions.
2. Heat vegetable oil in a large frying pan over medium heat. Add the tempeh and cook until lightly browned on both sides (about 5-6 minutes per side).
3. While the tempeh cooks, mix the remaining vegetable oil, Coconut Aminos (or tamari/ soy
sauce), maple syrup, garlic, and ginger in a small bowl to make the sauce.
4. Once the tempeh is done cooking, add the broccoli to the pan, followed by the sauce. Mix well to coat tempeh and vegetables with the sauce. Allow the mixture to simmer for about 5 minutes or until broccoli is tender. Remove from heat.
5. Serve the tempeh and vegetable mixture over cooked rice (or grain of choice) and garnish with seasame seeds.