Sheet Pan Kung Pao Tofu

Sheet Pan Kung Pao Tofu

▶Ingredients:
* Non-stick cooking spray
* 1-14 ounce package extra firm tofu
* 1/2 cup low sodium soy sauce
* 1 tablespoon hoisin sauce
* 1 teaspoon sesame oil
* 1 teaspoon rice vinegar
* 2 garlic cloves, minced
* 1 teaspoon minced ginger
* 1/2 – 1 teaspoon red pepper flakes
* 1 red bell pepper, cut into 1/2-inch dice
* 1 head broccoli, cut into florets
* 1/3 cup salted roasted peanuts
* 2 scallions, sliced thinly
* 1 handful cilantro leaves, whole and roughly chopped
* Brown rice or quinoa for serving


▶ Directions:
1. Preheat the oven to 450 degrees F. Grease a sheet pan with non-stick cooking spray.
2. Pat the tofu with a paper towel. Wrap with a dry paper towel and place a cast iron pan or cutting board on top to remove more liquid. Let stand for 15 minutes. Cut the tofu into 1-inch cubes.
3. In a medium bowl, whisk together the soy sauce, hoisin, sesame oil, rice vinegar, garlic, ginger, and red pepper flakes.
4. Toss the tofu in the sauce. Use a slotted spoon to transfer the tofu to the prepared sheet pan. Arrange in a single layer and bake for 10-12 minutes. Take the pan out of the oven, and flip the tofu to the other side.
5. Toss the red peppers and broccoli in the sauce. Use a slotted spoon to spread the vegetables across the sheet pan around the tofu. Bake 5 minutes before scattering the peanuts on the pan. Continue cooking until the tofu is browned and the vegetables are tender about 5-7 minutes.
6. Sprinkle the scallions and cilantro on top. Serve with rice and the remaining sauce.

Mango BBQ Shrimp Bowl

Mango BBQ Shrimp Bowl

Ingredients:
Cauliflower rice quickly sautéed and mixed with cilantro and red pepper
Sautéed Broccolini
Sautéed red cabbage
Avocado
Greens
@marinadelreyfoods wild caught shrimp (sautéed and then tossed in this sauce).
Sauce
1 Mango chopped
1 tablespoon tomato paste
3 tablespoons coconut aminos
2 tablespoons water
1/2 teaspoon Onion powder
1/2 teaspoon Chili powder, salt to taste
Red pepper flakes to taste
Juice from 1/2 large Orange
Chopped onion 1/4 cup

▶ Directions For Sauce:
1. Heat all ingredients over medium-high until onion becomes soft, stirring every couple minutes.
2. Then use blender or immersion blender to purée the sauce.

Mexican-style nourish bowls

Mexican-style nourish bowls

Quick, tasty and filling Mexican-style nourish or buddah bowls!

▶Ingredients:
▶ Bowls
* 1/2 cup brown rice, uncooked
* 1 capsicum
* 1 cup spinach
* 1 x 400g can black beans
* 1 corn cob
* 1 tomato
* 1 avocado
▶ Spice mix
* 1 tablespoon cumin powder
* 1 tablespoon coriander
* 1 tsp smoked paprika
* 1 tsp oregano
* Pinch Himalayan pink salt, as desired
▶ To serve (optional)
* 1 lime

Directions:
1. Rinse brown rice and add to a small saucepan with 1 1/4 cups water. Bring to boil for 5 minutes then reduce to medium-low heat for 30 minutes or until rice is tender.
2. Combine spices for the
spice mix and set aside.
3. Remove the core from capsicum and slice thinly. Saute with oil or water in a large saucepan with half of the spices. When the capsicum has softened, add spinach to the saucepan to wilt. Remove from the heat and set aside the vegetables.
4. Drain the black beans and add to the saucepan with the rest of the spices. Saute for 5 minutes or until the water has evaporated. Set aside.
5. Boil the corn cob for 5 minutes then cut off kernels. Dice the tomato and mix with corn in a small bowl.
6. Remove the flesh from the avocado and mash flesh with the back of a fork.
7. To assemble, scoop the brown rice into two bowls. Top with capsicum mix, black beans, tomato and corn salsa, and avocado. Serve with lime juice, or as desired.

Tempeh Sushi Sandwich

Tempeh Sushi Sandwich

Great source of dietary fibre, iodine, Vitamin C, iron, potassium, magnesium, clean plant protein, healthy fats and clean unrefined carbohydrates.

▶Ingredients:
* 1 cup cooked brown rice * Sushi rice seasoning * 1 sheet nori * 1 x chickpea and linseed tempeh sliced through the middle then cut to make a 10cm square (or whatever organic Non-GMO tempeh you can source locally) * and shallow fried in olive oil until golden brown (1 tsp is all you need or bake if you want to go oil free). 1/3 cup thinly sliced grated carrot * ½ cucumber sliced thin * ½ avocado sliced thin

▶ Directions:
1. Cook brown rice until well cooked then add sushi seasoning and allow to cool. 
2. To assemble sandwich place nori sheet shiny face down on a piece of glad wrap 
3. Place ½ of the rice onto the centre of the nori sheet in a 10cm square at a 45-degree 
angle. 
4. Place Tempeh on top of rice then layer remaining ingredients. 
5. Fold corners of the nori sheet into the centre to create a square. 
6. Gather plastic wrap around sandwich and place seam side down in the fridge for 10-15 min. 
7. With a sharp wet knife slice through the centre of the sandwich

How to make a Low FODMAP Buddha Bowl

How to make a Low FODMAP Buddha Bowl

This bowl contains lots of fiber, plant-based protein, and healthy fats!

▶Ingredients:
-2 cups Bibb lettuce
-1/2 cup quinoa -1/2 cup roasted carrots -3/4 cup roasted broccoli
-1/2 cup smoked paprika chickpeas
-2 Tbsp pepitas (aka pumpkin seeds)
-a few slices of watermelon radish

▶ Directions:
Combine and drizzle with dressing

Sheet Pan Kung Pao

Sheet Pan Kung Pao

Ingredients:
*
Non-stick cooking spray
* 1-14 ounce package extra firm tofu
* 1/2 cup low sodium soy sauce
* 1 tablespoon hoisin sauce
* 1 teaspoon sesame oil
* 1 teaspoon rice vinegar
* 2 garlic cloves, minced
* 1 teaspoon minced ginger
* 1/2 – 1 teaspoon red pepper flakes
* 1 red bell pepper, cut into 1/2-inch dice
* 1 head broccoli, cut into florets
* 1/3 cup salted roasted peanuts
* 2 scallions, sliced thinly
* 1 handful cilantro leaves, whole and roughly chopped
* Brown rice or quinoa for serving


▶ Directions:


1. Preheat the oven to 450 degrees F. Grease a sheet pan with non-stick cooking spray.
2. Pat the tofu with a paper towel. Wrap with a dry paper towel and place a cast iron pan or cutting board on top to remove more liquid. Let stand for 15 minutes. Cut the tofu into 1-inch cubes.
3. In a medium bowl, whisk together the soy sauce, hoisin, sesame oil, rice vinegar, garlic, ginger, and red pepper flakes.
4. Toss the tofu in the sauce. Use a slotted spoon to transfer the tofu to the prepared sheet pan. Arrange in a single layer and bake for 10-12 minutes. Take the pan out of the oven, and flip the tofu to the other side.
5. Toss the red peppers and broccoli in the sauce. Use a slotted spoon to spread the vegetables across the sheet pan around the tofu. Bake 5 minutes before scattering the peanuts on the pan. Continue cooking until the tofu is browned and the vegetables are tender about 5-7 minutes.
6. Sprinkle the scallions and cilantro on top. Serve with rice and the remaining sauce.