Diving into nourishment

I am deep into my culinary nutrition program and absolutely loving it. I am learning how to heal myself, feed loved ones while gaining invaluable knowledge and education from the academy of culinary nutrition team.

I wanted to share this one-day meal plan that I completed for the course. It’s focused on eating local, seasonal fruits + veggies while staying energized and nourished. All of the meals are designed to be quick and easy!

Enjoy !

With warmth,

Sarah


      This menu plan is aimed to energize with protein packed meals, limit your time spent in the kitchen with quick and easy prep, and enjoy the harvest by eating seasonal fruit and vegetables. Day-to-day life can be incredibly busy and we need the energy and healing micronutrients to fuel our body, mind and soul. With minimal prep, you will create delicious and nutrient filled meals that use seasonal ingredients with protein-packed options. Your body, brain and soul will thank you!

These dishes are full of warming spices (cinnamon, ginger, chili) to help prepare our body to move into the colder months. As we move deeper into October and begin to slow down, we begin to crave more warming and hearty meals. However, this weather is unpredictable and we may still be experiencing warm and summer-like weather. This menu plan begins with Apple Spiced Oats, with an option to enjoy warm or cool.

The Farmers Market Big Salad takes advantage of the harvest season and will fuel your body with fresh leafy greens, micronutrient rich vegetables, a tangy dressing and protein-packed options. To indulge any chocolate cravings, the Almond Bites will serve as a delicious energy- fuelled pick-me up while getting in a dose of magnesium.

Dinner is a quick one-pot meal for easy prep and cleanup. The Cozy Pumpkin Chili will satisfy any pumpkin cravings and leave your body full and nourished (pumpkin contains loads of beta-carotene that helps boost the immune system along with our good friend vitamin c!). This meal is extra-special because it gets better with age and you’ll have lunch the next day!
Stay hydrated throughout the day by sipping on organic herbal tea and fresh water.

Just click on the link for the full recipes!

Recipe

Preparation and notes

Breakfast

Prepare overnight

Snack

Seasonal fruit (pear, apple)

Lunch

If using: pressed tofu (20min- however long you have!) Chopped veggies

Tip: You can prepare this salad before hand and take it on-the- go. Keep the dressing separate until ready to eat.

Snack

Prepare night before

Dinner

Chop veggies

Drinks

 Herbal tea

Your choice: my favourite is mint, ginger and lemon, honey + cayenne (if feeling under the weather!).

Recipes

Apple Spiced Overnight Oats

Serves 2
Adapted from Angela Liddon’s Apple Pie Overnight Oats recipe 1

Ingredients

1 cup gluten-free rolled oats
1 1/2 cup of homemade almond milk
1 tbsp maple syrup
1 tsp of cinnamon
1/2 tsp of pure vanilla extract
1 chopped apple of your choice (I love honey crisp!)
3 tbsp chia seeds
pinch of ground ginger and ground allspice (to your taste)
pinch of sea salt
Optional toppings: pecans, walnuts, apple, chopped dates, coconut oil, hemp seeds

Preparation

The night before, mix together all of the ingredients together into a medium sized bowl. Add in the ginger and allspice to your own taste. Cover and refrigerate overnight to allow the oats to become soft and soak in the flavours.
In the morning, remove the bowl from the fridge and decide if you want a hot or cold breakfast! You can eat these delicious oats cold and straight from the bowl. If you prefer a hot breakfast then transfer the oats to a small saucepan and heat on low until warm. If the oats are dry, add more almond milk as needed! Optional: Top with pecans, walnuts, apple, hemp seeds, coconut oil or chopped dates

Farmers Market Big Salad

Serves 2
Adapted from Angela Liddon’s Every Day Glow recipe 2

Ingredients

4 cups chopped romaine, mixed salad greens or spinach (whatever your local farmer is growing!)
1/2 cup cherry tomatoes, cut in half (or keep them full for flavour explosion!)
1/2 cup diced cucumber

1 red, yellow or orange bell pepper, diced 1/2 cup carrot, option to julienne or grate 1/2 avocado, sliced into cubes

2 green onions, chopped 2 tbsp hemp hearts
2 tbsp pumpkin seeds Lemon-Tahini dressing

1 large garlic clove
1/4 cup organic tahini
1/2 cup fresh lemon juice (approx. 3 lemons) 2 to 4 tbsp nutritional yeast
1/3 – 1/2 cup olive oil
sea salt to taste

Protein options:
Nutritional yeast baked tofu (my recipe)

Organic firm tofu
2-3 tsp coconut oil, melted 3 tbsp nutritional yeast pinch of salt + pepper

Cooked chickpeas (my recipe)
1 can of organic chickpeas                                                                                                                             1-2 tsp of coconut oil
1-2 tbsp nutritional yeast (I love it so I add lots!) pinch of salt + pepper

Preparation

If using tofu: Before preparing the vegetables, heat the oven to 400* and press the tofu for 20min (or longer, if patient!). Place parchment paper on a large cookie tray. Remove tofu from package, gently squeeze out any water and wrap in a reusable cloth. Place tofu under a heavy surface (I use my cast-iron pan) and allow liquid to drain. When ready, cut tofu in rectangles, and slice in half. Gently toss together the tofu, oil, nutritional yeast and salt + pepper in a bowl. Spread the tofu evenly on the parchment paper.
Bake for 20-30 minutes, checking in periodically. Tofu should become crispy and start browning, flip over half-way.

If using chickpeas: Heat oil on medium-low in a large frying pan, add the chickpeas and toss with nutritional yeast. Mix the chickpeas and nutritional yeast together thoroughly, and add salt + pepper. Stir the chickpeas until they become slightly crispy (stir often because they can burn or stick to the pan!).
Chop up all the veggies and put them into a big bowl, add the hemp hearts and pumpkin seeds.

Make the dressing! Using a food processor, mince the garlic first and then add the remaining ingredients. Pulse until smooth and desired consistently (I like a thick dressing but add a tiny bit of water if it’s too thick).

Serve in a large bowl, adding the mixed salad, tofu or chickpeas on top and drizzle with dressing — yum!

 

Almond Butter Bites

Adapted from Angela Liddon’s Peanut Butter Cookie Dough Bites3

Ingredients

1 1/2 cup of gluten-free rolled oats 2 tbsp coconut oil
2 tbsp almond butter
1/4 cup maple syrup

1 tsp pure vanilla extract
1/2 cup almond meal
1/4 tsp sea salt
2 tbsp mini dark chocolate chips

Preparation

In a blender, mix the oats until the oats become a fine flour mixture
In a large bowl, combine almond butter, coconut oil, maple syrup, vanilla and beat until smooth. Add the oats and almond meal to the liquid mixture and beat until smooth. Add the chocolate chips.
Line a plate or cookie sheet with parchment paper. Roll the dough into balls (about 1 tbsp of dough) and place on the parchment paper.
Freeze almond butter bites for 10 minutes and store in a glass container in the freezer for easy access!

Cozy Pumpkin Chili

Serves 4 (great for leftovers!)
Adapted from Michelle Davis and Matt Holloway’s Pumpkin Chili Recipe4

Ingredients

1 yellow onion, diced
1 large carrot, medium size carrot-half moons 1 red, yellow or orange bell pepper, diced
1 tsp olive oil
2-3 cloves of garlic, minced
1 jalapeno, minced
2 tsp tamari
2 1/2 tbsp chili powder
1 tsp dried oregano
1 tsp cumin
1 can of organic diced tomatoes                                                                                                                   1 1/2 cups of organic pumpkin puree (save the leftover pumpkin or add the rest for a thicker, and slightly more pumpkin-y chili). You can also buy a pumpkin and steam the pumpkin yourself if you have time!

2 cups vegetable broth or water
2 cans of organic beans (your choice! I love the simplicity of black beans but mix and match!)
1 tbsp lime juice
Optional toppings: cilantro, avocado, nutritional yeast, organic corn chips

Preparation

In a large pot, heat the oil over medium-heat and add the onion + garlic, sauté until aromatic Add the carrot, pepper, jalapeño, spices, tamari and mix until combined
Add the tomatoes, pumpkin broth and beans and combine well
Let this one-pot meal simmer for 15-20 min, stirring occasionally

When finished, serve with toppings and enjoy!

 

References

1 Liddon, A. (2016). Apple Pie Overnight Oats. In Oh She Glows Every Day (p. 55). Toronto: Penguin.

2 Liddon, A. (2016). Every Day Glow. In Oh She Glows Every Day (p. 115). Toronto: Penguin.

3 Liddon, A. (2014). Peanut butter cookie dough bites. In Oh She Glows Cookbook (p. 235). Toronto: Penguin.

4 Davis, M., & Holloway, M. (2014). Pumpkin Chili. In Thug Kitchen: Eat like you give a f*ck (p. 97). House of Anansi Press.

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