Tag Archive for: vegetarian

Fall always puts me in the mood for a hearty breakfast. Keeping our bodies fueled on healthy food is the key to great nutrition, amazing energy and a healthy body. Since saying goodbye to dairy two years ago, I thought there were favorite dishes I couldn’t enjoy. So I set off on a mission to make a delicious dairy free frittata. Not only was it easier to make than I expected, it was as delicious! Frittatas can also be eaten for lunch or dinner!

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Photo via An Ode To Mung Beans

The most important part to making a successful frittata is the pan. The best option is a cast iron skillet, but a non-stick deep omelet pan will work just fine. The idea behind the cast iron pan is that cast iron holds other flavors and transfers them to the frittata. Cast iron also browns and crisps the frittata more efficiently. If you don’t own a cast iron or a non-stick, a regular deep skillet will work; just make sure to really coat the bottom and sides with olive oil or coconut oil or a non-stick spray.

Ingredients needed:

6 whole organic eggs

½ cup sliced mushrooms

½ cup steamed, drained spinach

½ cup diced steamed potatoes

1 handful of diced herb of choice (basil or parsley)

½ cup of chopped veggie meat substitute (optional)

Salt and pepper to taste

Teaspoon of coconut oil or olive oil

Turn the oven on to broil. In a large bowl lightly beat the 6 eggs together. Add a dash of salt and pepper. Heat the skillet to low-medium temperature on the stovetop and add a teaspoon of olive oil or coconut oil. Add vegetables and meat option and simmer. Stir with rubber spatula. Cook for 4 to 5 minutes or until the egg mixture has set on the bottom and begins to set up on top. Sprinkle with the basil or parsley. Place pan into the oven and broil for 3 to 4 minutes, until lightly browned and fluffy. Be very careful when removing the pan from the oven, as it can be extremely hot(always use an oven mitt). Let the frittata rest for a few minutes then remove carefully and serve in pie shaped slices. Can be served with a side of seasonal berries or sliced avocado.


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


  • 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


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


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


  • 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