Summer is here and while I do love those sunny summer days, I don't love cooking in front of the stove or in the oven because it makes my house SO hot! So recently I've been testing out recipes that require minimal cooking, and this is how the crunchy Thai noodle salad came to be. … Continue reading Crunchy Thai Noodle Salad (vegan)
Crispy Air Fryer Coconut Crusted Tofu Bites (vegan)
Cooking tofu in the air fryer may be my favourite method because it makes the breading super crispy without being greasy and the circulation of hot air in the fryer basket helps remove some of the excess moisture in the tofu, making it chewy and concentrating the flavour of the marinade, which I love. But … Continue reading Crispy Air Fryer Coconut Crusted Tofu Bites (vegan)
Rainbow Veggie Fresh Rolls (vegan)
When I was younger, my mom would always make fresh rolls, and as I grew up and started experimenting with different flavours, I’ve loved recreating them with loads of veggies and plant-based protein. For those of you who aren’t familiar or haven’t tried fresh rolls before, they are traditionally filled with vermicelli rice noodles, mint, … Continue reading Rainbow Veggie Fresh Rolls (vegan)
Crispy Air Fryer Tofu Nuggets (Vegan)
Choosing a plant-based diet does not mean you have to sacrifice childhood favourites such as nuggets! And while there are so many plant-based "chicken" nugget options at the grocery store, they can be high in sodium and fats. Not to mention that similar to regular chicken nuggets, are a processed product that I would not … Continue reading Crispy Air Fryer Tofu Nuggets (Vegan)
Vegan Quiche
Having been vegan for more than 5 years now, it's been a loooooonnnnnngggg time since I've eaten eggs or any egg products. During one of my previous jobs, I used to make lunch for the staff and one of my go-to recipes was mini quiches. It's so easy because you can get pre-made pie crusts … Continue reading Vegan Quiche
BBQ Chick’n Flatbread
One of my favourite appetizers to get at restaurants are flatbreads - admittedly I almost always get bruschetta, but that's mainly because the other ones contain meat or dairy. This week we're making our own appetizers! This BBQ chick'n flatbread takes less than an hour to prepare and cook, and utilizes one of my favourite … Continue reading BBQ Chick’n Flatbread
Food Focus: Tofu (& other soy products)
What is tofu? Tofu is the common name for soybean curd, which is produced from the aqueous extract of the soya bean. It originated in China and has since become an increasingly popular source of plant-based protein.1 Tofu Nutritional Breakdown4* Nutrient AmountCalories70 kcalCarbohydrate1.7 gFat4.2 gProtein8.2 gDietary Fibre1 gSugar0.6 gCalcium201 mgIron1.6 mgMagnesium37 mgPhosphorus121 mgPotassium148 mgSodium12 mg*per 100g … Continue reading Food Focus: Tofu (& other soy products)
Burrito Bowl Essentials
For many of us, summer has arrived! For others, it’s just around the corner. This week’s recipe is great for a summer night dinner party or get together (once we’re allowed to of course). It’s also great for picky eaters, who get to personalize their burrito bowls with whichever toppings they prefer. One of the … Continue reading Burrito Bowl Essentials
Tofu Scramble Breakfast Tacos
Ever since we're young our parents, teachers, and even physicians engrain into our brains that we should be drinking milk because it contains calcium, which helps us build strong bones. However, milk is not the holy grail of dietary calcium, there are many other [plant-based] foods that are also great sources of calcium, such as … Continue reading Tofu Scramble Breakfast Tacos
Tracy's Nutrition Tips 