Dinner.

A whole-food, plant-based diet is centered on whole, unrefined, or minimally refined plants. It’s a diet based on fruits, vegetables, whole grains, and legumes; and it excludes or minimizes meat (including chicken and fish), dairy products, and eggs, as well as highly refined foods like bleached flour, refined sugar, and oil.

Does that mean you have to eat a diet of leafy greens for the rest of your life? 

NO!

I want to teach you how to create your dinners around veggies and embrace making more meatless dishes. Going plant-based is about taking smart, small steps for the long haul—until they compound— and build a lifestyle that we enjoy so much that momentum rolls on for years to come. #consistencymindset

Easy dinner ideas for a plant-strong meal are:

1. Soup with lots of veggies and complex carbs (squash, rice, barley, beans…)
2. Stir-fry. Take your favourite lean protein and cook it a large skillet with all your favourite veggies and serve with rice or quinoa.
3. Roasted root vegetables with quinoa, kale and chickpeas.
4. Kick-ass salad. Make sure you eat enough to be satisfied and add protein, healthy fat, complex carbs and lots of veggies:) I will be sharing my favourite salad dressing here[….]
5. Spaghetti squash pasta or zucchini noodles with your favourite pasta sauce (sugar-free of course).
6. Make it a bowl. See below or google macro bowl and make the one that speaks to you.

 

ROASTED VEGGIE SOBA NOODLE BOWL

This recipe makes 4 big bowls.

Putting everything under the sun into a bowl and calling it dinner is so hot right now! And for good reason:) You can get as creative as you want and they always turn out amazing. There are a gazillion  recipes on the internet for Macro Bowls, Buddha Bowls and Glory Bowls… They are all healthy, fun ways to get all your protein, complex carbs and veggies! 

WHAT YOU NEED

• 1 large zucchini
• 3-4 yams
• 2-3 corn cobs
• 3 beets
• 1 bunch kale
• 1 red onion
• 1-2 roma tomatoes
• 1 package of buckwheat soba package
• 1/2 cup of fresh basil-chopped
• olives
• Balsamic reduction (strawberry fig flavoured)
• Juice of one lemon
• 1 tbsp of olive oil

WHAT TO DO

 

 

 

 

First start by turning on the oven to 400 degrees or lighting the BBQ. Now chop up all your veggies into the same size (approx) pieces for even cooking. I put everything on the grill at the same time and just watched to make sure nothing burned. The onions, corn and the zucchini need less time than the yams and beets.

While everything is roasting, bring a large pot of water to a boil. Cook the soba noodles according to their package, stirring often. Drain and set aside.

De-stem the kale and chop it up and message with a little olive oil to make it more tender. Chop the tomatoes and basil.

Once all the veggies are roasted to your liking, cut the corn of the cob.

Now is the fun part! You get to build your bowls. Put everything in the bowl and drizzle with lemon and the balsamic reduction. 

ENJOY!

 

SQUASH RED LENTIL CURRY

->https://www.benaturally.fit/squash-red-lentil-curry/

 

SALMON BURGERS

My favourite salmon burger recipe! Have with or with the bun and enjoy with a leafy green salad.

->https://www.benaturally.fit/sesame-ginger-salmon-burgers/

 

 

 

 

 

LENTIL SALAD

Lentil salad can be served as the main dish or be a great side salad to chicken, or fish etc…

WHAT YOU NEED

• 1 1/2 cups of dried green (or brown) lentils
• 1 cup of cherry tomatoes
• 1 cucumber
• 2 cups of spinach
• 1/2 red onion
• 1 red pepper 
• 1/2 cup of chopped cilantro

FOR THE DRESSING

• 1/4 cup of balsamic dressing or coconut vinegar
• 1/4 cup of good quality olive oil
• 1 lemon juiced
• 1 tbsp of dijon mustard
• 1 tsp of maple syrup
• 1 glove of garlic crushed

To cook the lentils, bring a large pot of water to a boil, add the lentils and simmer for 45 minutes or until they are soft but NOT mushy. Drain and rinse with cold water and set aside to cool.

While the lentils are cooking, chop up the vegetables and prepare the dressing. 

Once the lentils have cooled down a bit, combine everything in a large bowl and toss with the dressing. Add some salt and black pepper and serve!

This salad makes wonderful lunch leftovers.

 

BROCCOLI CITRUS PISTACHIO SALAD

WHAT YOU NEED

• 1 head of broccoli-chopped up
• 2 oranges (1 gets chopped up for the salad and the other is juiced for the dressing)
• 1 red pepper-diced
• 1/4 cup of pistachios 
• 1 cup of quinoa 
• 1 sweet onion-chopped up 
• 1 tbsp of freshly chopped ginger

For the dressing

• 1 tbsp of sesame oil
• 1 tbsp of olive oil
• 1 tbsp of seasoned rice vinegar
• 1/2 cup of freshly squeezed orange juice
• 1 tsp of soy sauce

 

 

 

 

 

 

 

 

How to Cook Quinoa: In a saucepan, bring 1 1/2 cups water to a boil. Add 1 cup rinsed quinoa and 1 vegetable bouillon cube and simmer, covered, until water is absorbed and quinoa is tender, 15 minutes. Fluff with a fork; season with a pinch of salt. Makes 3 cups.

Lightly sauté onion, and ginger in a pan with a little oil. Add broccoli and a small splash of water and cover to steam for 5 minutes. Remove form heat.

Now combine all the ingredients in a large bowl and toss with the dressing. 

Garnish with toasted sesame seeds and enjoy!

 

EASIEST TACOS EVER

Let’s say you literally only have 20-30 minutes to whip up a healthy dinner that even the kids will gobble up… These tacos couldn’t get any easier even if they tried!

WHAT YOU NEED

• 12-16 corn tortillas
• 1 can of retired beans
• shredded lettuce (Romaine works great)
• 1 onion
• 1 pepper
• 1 tomato
• 1 avocado