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Meatless Monday Fave: Sesame Citrus Tempeh Dragon Bowl

If you’ve been trying to incorporate more produce into your diet and perhaps even aiming to eat more meatless meals, this is one to add to your weekly rotation. Bright and colourful, packed with nutrients and plant-based protein, this Asian-inspired bowl will leave you feeling satisfied and nourished. If you’re not in the mood for rice, feel free to substitute your favourite whole grain, such as quinoa, millet, or even cooked soba noodles.

Sesame Citrus Tempeh Dragon Bowl

Sesame Citrus Tempeh Dragon Bowl

Prep Time: 15 mins
Cook Time: 30 mins
Serves: 3

Ingredients

  • 1 cup uncooked brown rice, ideally soaked overnight
  • 1 cup sliced tempeh
  • 1 cup shredded purple cabbage
  • 1/2 cup shredded carrot
  • 3/4 cup chopped bell peppers
  • 1/2 cup thinly sliced snap peas
  • 1 cup diced zucchini

Toppings:

  • 1/2 avocado, sliced
  • 1/4 cup pea shoots

Dressing:

  • 1/3 cup orange juice
  • 2 tbsp tamari or low sodium soy sauce
  • 2 tbsp sesame oil
  • a few pinches of chili flakes

Instructions:

  • Cook rice in about 2 cups of water for about 30 minutes or until no longer crunchy. (Depending on how long you’ve soaked your rice, it may require less time.)
  • Chop the veggies and tempeh.
  • Toss the brown rice, veggies and tempeh into a wok with the dressing and sautee until just warmed.
  • Top with avocado and pea shoots
  • Serve hot or cold.

Sesame Citrus Tempeh Dragon Bowl 1

Angela is an avid runner, fitness instructor, foodie, healthy living blogger, and health coach. Having been overweight, unhappy and insecure as a teenager, Angela took control, changed her unhealthy habits, and adopted a clean eating lifestyle that she continues to maintain today. Her goal is to support, inspire, and motivate others to improve their health and be their best. You can learn more about her on her blog, http://myfreshperspective.com

Instagram: @myfreshperspective

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Satisfy your sweet tooth – the healthy way

We all get the odd craving for sweet things – or perhaps maybe yours strikes a little more frequently. It can be really difficult to put down a pint of Ben & Jerry’s once you scoop out a serving, so instead, try this healthier version made with frozen bananas. There’s also matcha in the mix for a powerful hit of antioxidants and lasting energy – and that’s better than any temporary sugar high!

Vegan Banana Matcha Ice Cream - Eat Spin Run Repeat 2

Vegan Banana Walnut Matcha Ice Cream

Prep Time: 5 mins + freezing
Cook Time: 0 mins
Serves: 2-3

Ingredients

  • 1 scoop French vanilla Vega One or vanilla Vega Performance Protein (or your favourite plant-based protein powder)
  • 2 tsp matcha powder
  • 2 large ripe peeled bananas, chopped (see note)
  • 1 tsp vanilla
  • ½ cup almond milk
  • ½ cup walnut pieces

Instructions:

  • Combine all ingredients except for the walnut pieces in a Vitamix (or other high-speed blender) or food processor. Puree until smooth.
  • (Note: If using frozen bananas, you can skip the freezing step ahead and enjoy the ice cream as soft serve. If using non-frozen, you’ll want to freeze or else the mixture will have a smoothie-like consistency.)
  • Pour the banana mixture into a freezer-safe container.
  • Stir in the walnut pieces and close the container with a lid.
  • Freeze the ice cream for around 3 hours. If you need to freeze it for longer, simply leave the container out on the counter for about 15 minutes to defrost slightly.
  • Scoop into bowls, top with additional walnuts if desired and enjoy!

Vegan Banana Matcha Ice Cream - Eat Spin Run Repeat
Angela is an avid runner, fitness instructor, foodie, healthy living blogger, and health coach. Having been overweight, unhappy and insecure as a teenager, Angela took control, changed her unhealthy habits, and adopted a clean eating lifestyle that she continues to maintain today. Her goal is to support, inspire, and motivate others to improve their health and be their best. You can learn more about her on her blog, Eat-Spin-Run-Repeat.com.

Blog: http://eat-spin-run-repeat.com

Twitter: @eatspinrunrpt

Instagram: @eatspinrunrpt

Facebook: http://www.facebook.com/EatSpinRunRepeat

Pinterest: http://pinterest.com/eatspinrunrpt

 

 

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Cashew Chicken – Better Than Takeout!

On hectic evenings, it can be hard to muster up the willpower to cook up a meal that’s tasty and good for you too. Having said that, we all know that a lot of take-out dishes are laden with belly-bloating sodium and artificial ingredients. This cleaned-up version of Cashew Chicken uses only whole food ingredients and tastes just as good as the real thing. Time-wise, you’ll have dinner on the table in just over half an hour, and after taking your first bite, you’ll be glad you went the home-made route.

Cashew Chicken - Eat Spin Run Repeat 1

Cashew Chicken

Prep Time: 20 mins
Cook Time: 15 mins
Serves: 2

Ingredients

  • 2 raw boneless skinless chicken breasts, about 120g each, diced into 1-inch pieces
  • 2 tsp cornstarch
  • 1 tsp coconut oil
  • 4 tsp miso-garlic sauce (see recipe below)
  • 2 tsp low-sodium tamari
  • 2 tsp rice vinegar
  • 1 red bell pepper
  • 1 green bell pepper
  • 2 green onions, sliced diagonally
  • 2 tbsp water
  • ¼ cup raw unsalted cashews
  • minced parsley or cilantro, to garnish
  • cooked brown or wild rice, to serve

For the Miso Garlic Sauce:

  • 1 minced garlic clove
  • 1/4 cup miso
  • 2 tbsp rice vinegar
  • 1 tbsp honey
  • 2 tsp sesame oil
  • 2 tsp minced fresh ginger
  • 1/2 teaspoon ground Chinese five-spice

Instructions:

  • Prepare the miso garlic sauce by pouring all ingredients into a small saucepan and cooking over medium heat. Whisk constantly until a smooth mixture forms (about 4 minutes), then transfer to a sealable jar or bottle. (This will make about 1/2 cup, but you only need to use a portion of it. The rest can be refrigerated and used as a stir fry sauce.)
  • Chop the chicken and toss it in a resalable bag with the corn starch. Try to coat it as evenly as possible.
  • Melt the coconut oil in a large frying pan or wok. Stir fry the chicken until golden on all sides, but not completely cooked, about 3 minutes.
  • Whisk together 4 tsp of miso garlic sauce with the tamari and rice vinegar. Pour it into the wok with the bell peppers, green onions, water and cashews.
  • Stir fry on high heat for another 4 minutes, adding a little extra water if the wok starts to get too dry. Scrape up the brown bits from the bottom and be sure to stir often for even cooking.
  • When the veggies are tender crisp and everything is hot, transfer to bowls and serve with cooked rice. Garnish with cilantro if desired.

Cashew-Chicken-Eat-Spin-Run-Repeat-593x395

Angela is an avid runner, fitness instructor, foodie, healthy living blogger, and health coach. Having been overweight, unhappy and insecure as a teenager, Angela took control, changed her unhealthy habits, and adopted a clean eating lifestyle that she continues to maintain today. Her goal is to support, inspire, and motivate others to improve their health and be their best. You can learn more about her on her blog, Eat-Spin-Run-Repeat.com.

Blog: http://eat-spin-run-repeat.com

Twitter: @eatspinrunrpt

Instagram: @eatspinrunrpt

Facebook: http://www.facebook.com/EatSpinRunRepeat

Pinterest: http://pinterest.com/eatspinrunrpt

 

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