Recipe: Beans and Spinach

💪This hearty recipe takes just a few minutes to throw together and is PACKED with fiber and plant-based protein.  

Serve it as-is, or make a heartier meal by spooning it over sweet potatoes, rice, or quinoa.

Makes 4 servings.

Ingredients:

• 1 Tbsp olive oil

• 2 garlic cloves, minced

• 1 x 15 oz (425 g) can of crushed tomatoes

• 1 tsp dried basil

• 1-2 pinches of sea salt

• 2 x 15 oz (425 g) cannellini beans

• 1 cup (240 ml) chicken or veggie stock

• 4 big handfuls of baby spinach

Directions:

1. Heat the olive oil in a small pan over medium heat. Add the garlic and cook, stirring constantly, for about 30 seconds. Add the tomatoes, basil, and salt and cook for about 4 minutes. 

2. Add the rest of the ingredients and let cook for another 10-15 minutes, until the liquid reduces by at least half.

3. Ladle it over rice, quinoa, or sweet potatoes. Simple, delicious, easy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by al62 from Getty Images 

Recipe: Crispy Asian Tofu

👩‍🍳This crispy tofu is sweet, salty, spicy, and delicious. It’s great in salads or with rice and veggies. Makes for a great go-to recipe!

Makes 4 servings.

Ingredients:

• 1 14-oz. (400 g) package extra-firm tofu, drained

• 1 Tbsp hoisin 

• 2 Tbsp coconut aminos

• 1 tsp sriracha

• 1 tsp maple syrup or honey

• 2 tsp rice vinegar

• 2 Tbsp avocado oil

Directions:

1. Cut tofu into 6 slices. Using a clean kitchen towel, gently press each slice to remove as much liquid as possible, then cut each slice into 1-inch (2.5 cm) cubes.

2. Make the glaze: Combine hoisin, coconut aminos, sriracha, maple syrup, and vinegar in a small bowl; stir with a whisk. Taste and, depending on your heat tolerance, add more sriracha. Set aside.

3. Heat the avocado oil in a large nonstick skillet over medium-high heat. Add the tofu and let sit untouched for about 3 minutes – until the bottom of the cubes are golden brown. 

4. Stir and cook 5-7 minutes, stirring occasionally, until the cubes are browned on all sides. 

5. Pour in the glaze and stir to combine. Cook for 3-4 more minutes, until the tofu becomes caramelized. Remove from the heat and enjoy!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by junpinzon from Getty Images 

Recipe: Plant-Based Artichoke Dip

😋Who doesn’t love artichoke dip? I’ve got a healthier version for you this week that’s packed with flavor.

Makes 4 servings.

Ingredients:

• 1 x 14-oz (400 g) can artichoke hearts, drained

• 1 x 15-oz (425 g) can chickpeas, drained

• ¼ cup (20 g) nutritional yeast

• 2 Tbsp tahini

• 2 Tbsp extra virgin olive oil

• Juice of 1 medium lemon

• 2 cloves garlic, minced

• Splash of hot sauce

• ½ tsp sea salt

Directions:

1. Place all the ingredients in a food processor and process until everything is combined but not overprocessed — you still want to be able to see bits of artichoke!

2. Taste and adjust the seasonings. Scrape out of the processor into a serving bowl. Yum!

Recipe by: Dr. Saara Haapanen

Photo Credit: Canva by Lana_M from Getty Images Pro