Category Archives: Healthy Eating

vegan mug cake with chocolate and blueberries on top

This Peanut Butter Vegan Mug Cake Can Be Made in Just 3 Minutes!

When you feel like something sweet and you don’t want to bake a whole batch of cookies or brownies — just something small that will hit the spot — this Can You Vegan It? recipe is it. It takes 60 seconds to “bake” in your microwave and it’s got all the frills of a molten cake: it’s gooey, chocolatey, swirled with the perfect amount of peanut butter and it’s vegan! The best, easiest and fastest dessert to end a meal.

vegan mug cake with chocolate and blueberries on top

Peanut Butter Vegan Mug Cake

Prep Time: 2 minutes
Bake Time: 1 minute
Total Time: 3 minutes
Servings: 1

Ingredients:

2 tsp coconut oil
4 Tbsp oat flour
2 Tbsp cocoa powder
2 Tbsp peanut butter
2 Tbsp maple syrup
½ tsp baking powder
¼ tsp sea salt
2 Tbsp unsweetened almond milk

Optional Toppings
1-2 Tbsp of blueberries
1 Tbsp of chocolate chips or chopped chocolate bar
1 tsp unsweetened shredded coconut

vegan mug cake ingredients on countertop

Directions:

1. Melt the coconut oil over the stove or in the microwave until it’s liquid.

Related: Easy One-Bowl Baking Recipes That Eliminate All the Fuss

2. Combine all ingredients in a microwave safe mug and mix around.

making vegan mug cake on countertop

3. “Bake” for 60 seconds in the microwave until gooey.

4. Top with your toppings of choice or just leave it as is and dig in!

two vegan mug cakes with chocolate and blueberries on top

Note: If you prefer the oven method, heat your oven to 350°F and bake for 20 minutes.

Like Tamara and Sarah’s vegan mug cake? Try their vegan skewers or their vegan pumpkin soup.

The Easy Make-Ahead Chorizo Tempeh Breakfast Wraps You’ll Love

These oh-so delicious breakfast wraps are hearty and super filling. The tempeh is seasoned with chili powder, cumin and garlic to give it a spicy, smoky flavour similar to chorizo sausage. And for my on-the-go breakfast crew, the wraps are super easy to make ahead of time.

tempeh breakfast wraps on blue countertop

Chorizo Tempeh Breakfast Wraps

Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 4 wraps

Ingredients:

1 ½ cups peeled and cubed sweet potato (about 1 small)
½ onion, sliced
2 Tbsp vegetable oil, divided
½ tsp salt
12 oz tempeh, roughly chopped
1 red bell pepper, sliced
1 Tbsp nutritional yeast
1 tsp chili powder
1 tsp ground cumin
¼ tsp garlic powder
2 cups coarsely chopped kale, ribs removed
4 flour tortillas
½ cup tomato salsa

Directions:

1. Preheat the oven to 400°F.

2. Place the sweet potato, onion, 1 Tbsp of oil and salt in a large bowl; toss to coat. Spread onto the prepared baking sheet in an even layer (reserve the bowl) and bake in the preheated oven for 10 minutes or until the onion is starting to brown.

3. Meanwhile, add the tempeh, bell pepper, remaining oil, nutritional yeast, chili powder, cumin and garlic powder to the reserved bowl; toss to coat. Add to the baking sheet and stir gently to combine. Bake for about 15 minutes, until the sweet potato is fork-tender and the tempeh is golden. Remove from the oven, add the kale and bake for 2 more minutes, until the kale is slightly wilted.

Related: Satisfying Vegan Breakfast Recipes You’ll Want Every Morning

4. Remove from the oven. Divide the mixture among the tortillas and top evenly with salsa. Roll each tortilla up from the bottom, like a burrito. Serve.

To freeze: let the filling cool completely. Assemble through step 4, but do not add salsa. Wrap tightly in plastic wrap and store in the freezer for up to 3 months. To reheat from frozen in the microwave: remove plastic, then wrap tortilla in a damp paper towel. Place on a plate and microwave on high for 2 to 3 minutes, until heated through. To reheat from frozen in the oven: preheat the oven to 375°F. Remove plastic and place tortilla on a baking sheet. Bake in the oven for 20 minutes or until heated through.

Cover of the cookbook 'Liv B's Easy Everyday'Courtesy of Liv B’s Easy Everyday by Olivia Biermann © 2021 www.robertrose.ca. Reprinted with permission. Available where books are sold. Image credit: Ashley Lima. Image credit for author picture: Greg Bellefontaine.

 

Liv B’s Easy Everyday, Amazon, $30.

All products featured on Food Network Canada are independently selected by our editors. For more products handpicked by our editorial team, visit Food Network Canada’s Amazon storefront. However, when you buy through links in this article or on our storefront, we earn an affiliate commission.

These Air Fryer Corn “Ribs” Popular on TikTok Are So Easy to Make

The viral TikTok corn “ribs” just got a new spin with the addition of a creamy Mexican-inspired sauce. And while the sauce has dairy, you can simply omit for a fully Can You Vegan It? recipe. These elote-style corn ribs will be your new fave summer side dish, giving your palate sweet and smoky hints from the chipotle in adobo, as well as tangy hints from lime. Plus: this must-try dish only take 15 minutes!

TikTok corn ribs on plate

TikTok Corn Ribs

Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 2-3

Ingredients:

2 medium sweet corn
1 ½ Tbsp olive oil
3 tsp garlic powder, divided
1 tsp paprika
1 Tbsp BBQ sauce
¼ cup mayonnaise
¼ cup plain Greek yogurt (or sour cream)
1 medium chipotle chili in adobo, chopped
¼ cup cilantro leaves, chopped
¼ lime, juiced
Crumbled feta cheese (or Cotija), for topping

Equipment:

Air Fryer

TikTok corn ribs ingredients on countertop

Directions:

1. Start by preparing the corn. Remove the corn from the husk and cut off the ends, then wash and cut the corn into quarters. Make sure you use a sharp, sturdy knife and work slowly while cutting the corn, since the cob is quite thick.

Related: Fresh Corn Recipes You’ll Absolutely Love

2. In a medium bowl, whisk olive oil, 2 tsp of garlic powder, paprika and BBQ sauce. Brush the corn with the mixture until coated, then place them in an air fryer basket. Fry at 400°F for 10 minutes.

TikTok corn ribs cooking in air fryer

3. In a separate bowl, mix mayonnaise, yogurt, chili in adobo, remaining garlic powder, cilantro leaves and lime juice. Brush the cooked corn with the mixture until coated and store any leftovers in the fridge. Top with additional cilantro and feta cheese.

TikTok corn ribs on plate

Like Valerie’s corn ribs? Try her crustless quiche and vegan steak recipes.

The Healthy Loaded Oatmeal Cookie You’re Meant to Eat for Breakfast

Cookies for breakfast? You heard us right. Think of these healthy baked goods as chewy (portable) granola, sweetened with maple syrup and packed with wholesome ingredients, like chia seeds and walnuts. The cookies are also gluten-free – the batter uses oat flour instead of all-purpose, but you’d never know it!

Don’t have oat flour on hand? Make your own by grinding whole oats in a food processor until the mixture resembles a flour consistency. Just be sure to measure the oat flour after you grind it, not before. To turn this recipe into a dairy-free breakfast, simply substitute the butter with equal parts coconut oil. Pairing these cookies with your morning coffee will make everything that much sweeter.

Related: Healthy High-Protein Oatmeal, Dressed Up 3 Delicious Ways

Gluten-Free Breakfast Oat Cookies

Prep Time: 18 minutes
Chill Time: 15 minutes
Cook Time: 12 minutes
Total Time: 45 minutes
Servings: 12 cookies

Ingredients:

½ cup unsalted butter, melted
½ cup dark brown sugar, packed
¼ cup maple syrup
1 large egg, room temperature
1 tsp pure vanilla extract
1 ½ cups gluten-free old fashioned oats
1 cup gluten-free oat flour
1 Tbsp chia seeds
½ tsp ground cinnamon
¾ tsp baking powder
¼ tsp fine salt
¼ cup dried cranberries
¼ cup walnuts, roughly chopped
¼ cup pumpkin seeds

Related: Green Banana Flour is Here to Stay, And This Pancake Recipe Proves It

Directions:

1. Preheat oven to 350ºF. Line a baking sheet with parchment paper.

2. In a large mixing bowl, whisk together the butter, sugar, maple syrup, egg and vanilla until well blended.

3. Using a wooden spoon, stir in the oats, oat flour, chia seeds, cinnamon, baking powder and salt until combined.

4. Fold in the cranberries, walnuts and pumpkin seeds.

Related: 3-Ingredient Breakfasts That Will Make Mornings a Breeze

5. Using a large ice cream scoop, evenly divide mixture into 12 rounds. Let chill in the freezer for 15 minutes.

6. Transfer dough to a prepared baking sheet and press each round to flatten.

7. Bake for 10 to 12 minutes, until the edges are golden brown.

8. Let cool for 5 minutes on the baking sheet, then transfer to a wire rack to cool completely.

For more inspiration, here are our best high-protein breakfast recipes, the only make-ahead breakfast ideas you need, and a look into what healthy people eat for breakfast.

crustless quiche in white serving dish

Savour Spring Veggies With This Crustless Quiche Recipe

Quiche for breakfast? You bet! A great way to utilize your spring veggies is to use them in a quiche. I’ve used spinach, onion and zucchini here, but you can easily use whatever spring veggies you have on hand: asparagus, fiddleheads, kale, etc. You’ll love this crustless, low-carb flavourful quiche with smoky hints of paprika, the tartness of Dijon and the creamy texture of sharp Cheddar.

crustless quiche in white serving dish

Crustless Veggie Quiche

Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Servings: 8

Ingredients:

2 tsp olive oil
1 medium zucchini, chopped
⅔ cups frozen spinach, defrosted
1 small onion, sliced
3 strips chicken bacon, chopped
6 large eggs
1 cup half and half
½ tsp sea salt
½ tsp ground black pepper
¼ tsp paprika
1 tsp Dijon mustard
⅔ cup sharp Cheddar cheese, grated
Chopped parsley, for garnish

crustless quiche ingredients on countertop

Directions:

1. Preheat the oven to 350°F and lightly grease a round 9-inch baking dish.

2. Place a skillet over medium-high heat and add olive oil. Saute the zucchini, spinach, onion and chicken bacon in the skillet for about 2 minutes, until cooked. Remove from heat and transfer the ingredients to the prepared baking dish.

crustless quiche ingredients cooking in pan

3. In a separate bowl, whisk eggs, half and half, salt, pepper, paprika and mustard. Add in half of the cheddar cheese and whisk until incorporated. Pour the egg mixture into the prepared baking dish on top of the sauteed ingredients. Top with the remaining cheese.

Related: Quick and Easy Low-Carb Recipes From The Pioneer Woman

4. Bake for 35 minutes. Top with parsley and serve.

Like Valerie’s crustless quiche recipe? Try her healthy Sriracha-honey oven-fried chicken or her spicy vegan cassoulet.

How to Choose the Healthiest Type of Salt for Cooking

With the ability to bring out the inherent, muted flavours in food, salt is added to most recipes — including sweets — to smooth everything out. Without it, home cooking can be bland and unappetizing, but getting in the habit of adding too much salt to foods is linked to high blood pressure and cardiovascular irregularities. While definitely less health-threatening, large amounts of salt can cause water retention, making your pants feel a bit snugger and leaving your skin looking dehydrated. However, salt is necessary for our bodies to function correctly, maintaining normal heart rhythm and nerve function — without it, complications arise.

888_types-of-salt

How Much Salt Should I Eat Per Day?

Eating too little salt is generally not a concern for most, with the advent of packaged and convenience foods. Enjoying a diet rich in whole, unprocessed, naturally low-sodium foods is the most nutritious option, allowing you to add salt to taste when cooking, reducing the risk of overdoing your daily recommended amount. Current Health Canada guidelines advocate most healthy adults eat approximately 1500 mg of sodium per day, though most are consuming more than double that.

Sodium and chlorine are the two elements that make up salt, making all types of salt sources of these essential compounds, adding another layer of confusion to the mix, as most are indistinguishable to the palate from one to the next. Whether purchasing at a grocery store or specialty food shop, salt’s diverse price range, wide-spanning varieties and nutritional profile can leave you scratching your head.

Related: Forget Salt: I Cooked With 6 Trending Spices to See if They’re Actually Worth the Hype

What is Sea Salt?

Sea salt is derived from its eponymous source (the sea), originating from any number of regions around the world. Its clean, pure taste is adored by cooks and is available in coarse and fine options; the former is well suited for garnishing, while the latter is ideal for cooking food and baking thanks to its ability to dissolve. Coming in white, grey, red, pink and black, the colour you choose is a matter of personal preference and price point.

Regarding health benefits, sea salt is plentiful in trace minerals due to its marine derivation, delivering many of the same nutritional compounds that make superfood seaweed so nutritious. The healthiest forms of sea salt are the least refined with no added preservatives (which can mean clumping in the fine variety). Pink Himalayan salt is touted by healthy home cooks as the ultimate mineral-rich seasoning, said to be the purest of the sea salt family.

What is Ground Salt?

The most common ground salt (taken from the ground, not the sea) is table salt, a cheap and common seasoning that can be found in most home kitchens. A more refined version of salt, table salt has added iodine, a trace mineral necessary for correct thyroid function, thyroid cancer-prevention and proper mental development and maintenance. Iodine deficiency is rare, and the mineral can be accessed from vegetables, seaweeds, milk, wild fish, eggs, and unrefined sea salts.

Related: The Easiest Ways to Save Over-Salted Food 

What is Kosher Salt?

Kosher salt tastes slightly less salty than table salt or sea salts (though it can be derived by either the sea or ground) due to its ability to dissolve more quickly on the tongue. Anticaking agents can be added to kosher salt, but can be purchased pure, too. Kosher salt makes it easy to grab a pinch and clings to food well, making it a favourite amongst chefs and home cooks alike.

What are Gourmet Salts and How Do I Use Them?

Gourmet salts run the gamut in terms of price and taste. “Plain” finishing and naturally flavoured finishing salts can be a unique addition to any dish. They carry a heftier price tag than a basic sea salt or ground salt, but are used in moderate amounts, potentially lasting for years.

Fleur de sel (“flower of salt” in French) is a readily available sea salt ideal for garnishing (both sweet and savoury foods), and, while still expensive, carries a softer price tag than many other gourmet options. Fleur de sel’s pure nature, free of additives, preservatives or anticaking agents, will provide the same trace minerals as other salts, with a cleaner taste.

Smoked salts are just that; smoked. This gourmet treat is to be used sparingly on meats, fish, eggs and vegetables for a truly unique taste. Flavoured salts can include any number of natural additions, from lemon peel to lavender to dried truffles to chili, and can be purchased or made at home.

Are Salt Alternatives Healthier?

Like sugar, salt has low-sodium alternatives that are generally comprised of chemical sources. Some find the strange taste of chemically derived salt alternatives to be off-putting. Salt alternatives can adversely interact with some medications and health conditions, so check with a doctor before reaching for this product.

Natural, chemical-free options such as dulse (seaweed) granules are marketed as a salt substitute, containing the same range of minerals as “pure” sea salt. The taste of dulse granules is decidedly sea-like, so use judiciously when adding this salt substitute to a recipe.

And the Healthiest Salt Is…

No matter which salt you choose, the small amount used contributes little nutritional value to your overall diet, making your selection a matter of personal taste. If you’re concerned about increasing the mineral content in your diet, focus on consuming more grains, vegetables, fruits, dairy, nuts and lean protein — salt shouldn’t be used as a supplement or alternative for the nutrition these foods contain. Reducing your total salt intake to the recommended daily intake (1500 mg) can be accomplished with a diet low in unprocessed foods and yes, a pinch or two of salt — any type you like.

Fore more inspiration and alternatives, these healthy salt substitutes are the real deal.

Published January 5, 2017, Updated April 18, 2021

Photo courtesy of Getty Images

vegan no-bake strawberry lemon tart on countertop

Say Hello to Spring With This Healthy No-Bake Vegan Strawberry Lemon Tart

Pucker up for this bright and tangy, no-bake strawberry lemon tart. You don’t have to be vegan to love this dairy-free dessert, but you can still appreciate how healthy it is — a gluten-free and paleo-friendly dessert, with no refined sugar. Plump Medjool dates make the nut-based crust perfectly sweet and chewy, paired with a fruity filling of coconut milk, fresh strawberries, lemon juice and a splash of maple syrup. (It’s thickened with just a bit of agar and tapioca powders, which you can find at most bulk or health food stores).

vegan no-bake strawberry lemon tart on countertop

Vegan No-Bake Strawberry Lemon Tart

Prep Time: 30 minutes
Rest Time: 2-3 hours or overnight
Total Time: 3 hours
Servings: 8

Ingredients:

1 ¼ cup raw walnuts
1 ¼ cup raw cashews
1 cup oats
2 ½ cups pitted Medjool dates, roughly chopped
1 Tbsp coconut oil, melted (plus extra for greasing pan)
1 tsp vanilla
¼ tsp sea salt
4 cups fresh strawberries, chopped
½ cup fresh lemon juice (about 2 lemons)
Zest of 2 lemons
¼ cup maple syrup
2 tsp vanilla extract
4 Tbsp tapioca starch/flour (or 2 Tbsp of arrowroot powder)
4 Tbsp cool water
1 (14 oz) can full-fat coconut milk
2 tsp agar powder

vegan no-bake strawberry lemon tart ingredients

Directions:

1. In a food processor or heavy-duty blender, combine walnuts, cashews, oats, dates, coconut oil, vanilla and sea salt. Pulse for about 1 minute or until the dates and nuts are combined and stick together.

2. Press the crust mixture into the bottom and sides of a greased 9-inch tart pan (preferably with removable bottom). Set aside while making the filling.

vegan no-bake strawberry lemon tart crust

3. Add strawberries, lemon juice, lemon zest, maple syrup and vanilla extract (and arrowroot powder only if you’re using it as a substitute for tapioca) to a blender or food processor and pulse or blend until pureed, about 1 minute, and set aside.

4. Stir the tapioca powder into 4 Tbsp of cool water. Set aside.

Related: Healthy Baking Recipes for When You’re Bored at Home

5. Add coconut milk and agar powder to a small saucepan, stirring while it simmers until thickened, around 1 minute. Once it’s bubbling, gradually add tapioca slurry, stirring continuously until it’s glossy and even thicker, about another minute.

6. Remove from heat and stir in strawberry mixture until combined. (If you have any clumps, don’t worry! Pass the mixture through a fine mesh strainer).

vegan no-bake strawberry lemon tart being cooked in pot

7. Pour filling mixture into tart crust, chilling in the fridge for at least  2-3 hours or overnight. (Store for up to one week). Before serving, decorate with pretty berries, lemon slices and flowers.

vegan no-bake strawberry lemon tart on countertop

Like Claire’s vegan strawberry lemon tart? Try her vegan Girl Guide cookies or her vegan Moroccan doughnuts.

You’ll Never Guess the Secret Ingredient in This Vegan Steak Recipe

Steaks are a weeknight staple for so many, but for those who would like to indulge in the flavour and texture of steak without the animal protein, this Can You Vegan It? recipe is for you! The key ingredient that gives these steaks their meaty texture is seitan (made from vital wheat gluten), a delicious meat alternative that is a growing food trend among vegans and vegetarians. Plus, topping these steaks with chili chimichurri gives it an oh-so spicy, herby and tangy finish.

Vegan steak with broccoli, sweet potatoes

Vegan Steaks

Prep Time: 20 minutes
Rest Time: 30 minutes
Cook Time: 48 minutes
Total Time: 1 hour, 38 minutes
Servings: 4

Ingredients:

Steaks
½ cup mashed chickpeas
1 ¼ cup vital wheat gluten flour
2 tsp coconut aminos
1 tsp garlic powder
½ tsp paprika
½ tsp ground black pepper
½ tsp sea salt
½ cup vegetable stock
Extra-virgin olive oil, for frying

Marinade
⅔ cup coconut aminos
½ tsp garlic powder
¼ tsp paprika
½ tsp sea salt
1 Tbsp olive oil

Chilli Chimichurri
1 tsp ancho chili powder
Handful of parsley
Handful of cilantro
2 cloves garlic
1 shallot, chopped
½ cup extra-virgin olive oil
⅓ cup red wine vinegar
1 tsp sea salt
¼ tsp ground black pepper

Vegan steak ingredients on kitchen countertop

Directions:

1. In a large bowl, add in chickpeas, flour, coconut aminos, garlic powder, paprika, black pepper and sea salt. Mix all ingredients until crumbly, then gradually incorporate the vegetable stock and knead until firm. Add more stock if the dough is too dry or more flour if it’s too sticky.

Vegan steak ingredients in bowl

2. Roll the dough into a log and cut into four portions. Roll out each portion until about ½ inch thick. Steam steaks on stovetop for 45 minutes.

Four formed vegan steak patties

3. While the steaks are steaming, make the marinade. Combine coconut aminos, garlic powder, paprika, sea salt and oil in a resealable plastic bag.

4. Once the steaks are steamed and fully cooked, place the steaks in the resealable plastic bag and coat them with the marinade. Let it marinate in the fridge for half an hour.

Vegan steak marinaded on white plate

5. In a skillet over medium-high heat, add olive oil. Once the pan is hot, add in marinated steaks and sear both sides for about 30 seconds until lightly brown. Do not sear them for too long or they will burn. Once the steaks are seared, rest them for about 3 minutes while you make the chili chimichurri sauce.

Related: Vegan Comfort Food Trends to Look out for This Year

6. In a food processor, add in chili powder, parsley, cilantro, garlic, shallot, olive oil, red wine vinegar, sea salt and black pepper. Puree until smooth. Add more oil if needed for looser consistency.

7. Top steaks with chili chimichurri and serve with broccoli and sweet potato wedges or any side of choice.

Vegan steak with chimichurri sauce on top

Like Valerie’s vegan steak recipe? Try her vegan West African peanut lentil stew or her 20-minute vegan zucchini ramen noodle soup.

Eggplant "Meat"ball Sandwiches from Katie Lee's new cookbook, It's Not Complicated

You Won’t Believe These Eggplant “Meat” Ball Sandwiches Are Vegetarian

I love a meatball. In my quest to add plant-based recipes to my diet, I tried making meatballs out of a mixture of eggplant and mushrooms, with great results. I like adding cashews for texture as well as a little protein. These meatball sandwiches taste really indulgent (hello, melted provolone!), but I also love using the eggplant balls on spaghetti with marinara. Even your pickiest meat-eater will be very happy. Promise.

Eggplant "Meat"ball Sandwiches from Katie Lee's new cookbook, It's Not Complicated

Eggplant “Meat”Ball Sandwiches

Prep Time: 40 minutes
Total Time: 1 hour, 25 minutes
Serves: 4

Ingredients:

6 cups (490 g) diced eggplant, peel left on (about 1 medium eggplant)
2 Tbsp, plus 1 tsp olive oil
Kosher salt and freshly ground black pepper
8 oz (225 g) cremini mushrooms, quartered
1/2 cup (60 g) unsalted raw cashews
1/2 cup (40 g) panko breadcrumbs
1/4 cup (25 g) grated Parmesan cheese, plus more for serving
2 cloves garlic, grated
2 Tbsp minced fresh flat-leaf parsley
1 large egg, lightly whisked
2 Tbsp unsalted butter, softened
4 kaiser rolls
1 1/2 cups (360 ml) marinara sauce (your favorite store-bought or homemade)
4 slices provolone cheese
4 fresh basil leaves
Pickled banana peppers (optional)

Directions:

1. Preheat the oven to 450°F (230°C).

2. Line two baking sheets with parchment paper. Put the eggplant in a large bowl and slowly drizzle with 1 Tbsp of the oil. Stir and drizzle in an additional tablespoon of oil. Sprinkle generously with salt and pepper and toss to combine. Spread out on a prepared baking sheet.

3. Combine the mushrooms and the remaining 1 tsp oil and spread on the second baking sheet. Bake the eggplant and mushrooms for 10 minutes, then stir and bake for an additional 10 minutes. (Reserve one baking sheet with parchment paper to use again to bake the meatballs.)

4. Reduce the oven temperature to 400°F (205°C). Pulse the eggplant a few times in a food processor until coarse in texture. Transfer to a large bowl. Pulse the mushrooms until coarse and add to the same bowl. Pulse the cashews until coarse and transfer to the bowl. (Processing everything together will make the mixture too mushy; be sure to take the time to process the ingredients one by one.) Add the breadcrumbs, Parmesan, garlic, parsley, egg, 1/2 tsp salt, and a little pepper. Stir to combine. Use an ice cream scoop or your hands to scoop the eggplant mixture into 12 balls and arrange them on the reserved lined baking sheet. Bake until crispy and browned, about 20 minutes.

5. Spread butter onto the kaiser rolls and toast in the oven until lightly golden brown. Toss the eggplant balls with marinara and place 3 on the bottom piece of each roll. Top with provolone and bake until the cheese melts, about 4 minutes. Remove from the oven and top each with a torn basil leaf and the top roll. Serve with banana peppers and grated Parmesan, if desired.

Find this and more great recipes in Katie Lee Biegel’s new cookbook It’s Not Complicated: Simple Recipes for Every Day available March 23.

Katie Lee Biegel's new cookbook It's Not Complicated

All products featured on Food Network Canada are independently selected by our editors. For more products handpicked by our editorial team, visit Food Network Canada’s Amazon storefront. However, when you buy through links in this article or on our storefront, we earn an affiliate commission.

The Breakfast, Lunch and Dinner Menu With 5 Ingredients Per Meal

Have you ever looked at a gorgeous recipe photo and thought: “I’m definitely making that!” only to become way less enthused when the instructions call for 20 ingredients or more? We’ve been there. So, we’re giving you the opposite: a day’s worth of 5-ingredient meals. From breakfast to lunch to easy dinner recipes, they’re all easy to make — and the lunch dish is particularly quick (because We Know You Have 10 Minutes!). One rule: oil, salt and pepper don’t count toward the five ingredients. Okay, that’s it. It’s time to get cooking!

Breakfast: Maple Quinoa Breakfast Bowl

Prep Time: 2 minutes
Cook Time: 12-15 minutes
Total Time: 17 minutes
Servings: 1

Maple quinoa bowl


Ingredients:

¼ cup quinoa
¾ cup non-dairy milk
¼ – ⅓ cup toasted walnuts or almonds, roughly chopped
¼ cup blueberries (or your favourite fruit of choice)
Splash of maple syrup, to taste

Directions:

1. Place the quinoa and non-dairy milk in a saucepan, bring to a boil and simmer for 12-15 minutes until fluffy and all the milk is absorbed.

2. Pour the quinoa into a bowl, top with walnuts or almonds, blueberries and a hearty drizzle of maple syrup. Feel free to add more non-dairy milk.

Note: You can replace the quinoa with brown rice or oats. If you already have these grains pre-cooked, simply toss them in the saucepan with just a bit of non-dairy milk to heat up.

Lunch: Quickie Grains, Greens & Beans Bowl

Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 1

Ingredients:

½ cup cooked brown rice or cauliflower rice
½ cup chickpeas
1 cup baby kale, mesclun greens or baby spinach
½ green apple or avocado, sliced
2 Tbsp creamy tahini
2 tsp extra-virgin olive oil
Pinch of salt and pepper

Directions:

1. If you’re using brown rice and it’s not cooked yet, do so according to package instructions. For a grain-free option,  use cauliflower rice.

2. Place the rice or cauliflower on the bottom of a wide bowl or reusable to-go container if you’re taking this lunch with you.

Related: Healthy 5-Ingredient Lunch Ideas You Can Make Quickly

3. Pile the chickpeas together in one area of the bowl. Place the greens in another area of the bowl. Then add the apple or avocado on top.

4. Drizzle tahini, olive oil, salt and pepper, then mix. If you’re taking this lunch to-go, you can dress it beforehand or place the dressing components in a container on the side.

Watch the how-to video here:


Dinner: Sheet Pan Miso Salmon

Prep Time: 3 minutes
Cook Time: 15 minutes
Total Time: 18 minutes
Servings: 2


Ingredients:

1 bunch broccoli, chopped in florets
2 Tbsp extra-virgin olive oil
Pinch of sea salt and pepper
2 ½ oz pieces of salmon
2 Tbsp white miso
3 tsp maple syrup
1 Tbsp sesame oil

Directions:

1. Preheat the oven to 375°F.

2. Place the broccoli florets on a baking sheet lined with parchment paper. Toss with extra-virgin olive oil, salt and pepper.

3. Push some florets to the side and place the salmon in the middle of the baking sheet, so the flesh is facing up. Season the salmon with salt and pepper. Place in the oven to roast for 15 minutes.

4. While the broccoli and salmon are baking, prepare the miso marinade by whisking miso, maple syrup and sesame oil.

5. Take the salmon out of the oven when it’s done (you know it’s done when a fork gently flakes it apart) and immediately brush or spoon the miso marinade over top.

Like Tamara and Sarah’s 5-ingredient meals? Try their spicy sauteed cauliflower and chickpeas or their blackened trout with green beans.

Published January 8, 2020, Updated March 11, 2021

Vegan eggplant casserole

Classic Middle Eastern Eggplant Casserole With a Vegan Twist

This eggplant casserole is a classic Middle Eastern dish common in Iraq. It is usually made with layers of kofta (beef patties), eggplant, potatoes, onions, peppers and tomatoes. But in this Can You Vegan It? dish, just skip the kofta and bake up the veggies using the same method. The result? A light and deeply flavourful casserole served alongside rice, with some yogurt on the side. Traditionally, all the vegetables are fried before they are layered together and smothered in sauce, then baked in the oven. But you can also roast them instead of frying, which is quicker and yields so much flavour.

Vegan eggplant casserole

Middle Eastern Eggplant Casserole

Prep Time: 20 minutes
Cook Time: 1 hour, 40 minutes
Total Time: 2 hours
Serves: 6

Ingredients:

2-3 large eggplants
3-4 medium potatoes
5 Tbsp vegetable oil, divided
1 ½ tsp salt, divided
1 large white onion
1 red pepper
5 Tbsp tomato paste
1 Tbsp pomegranate molasses (skip this if you don’t have it)
2 ½ cups hot water
1 tsp salt
½ tsp black pepper
1 ½ large tomatoes

Vegan eggplant casserole ingredients on countertop

Directions:

1. Start by preheating your oven to 400°F.

2. Wash the eggplant and peel it in a zebra pattern down the length, peeling every other stripe. Then cut it into ½ inch circular slices.

Peeling eggplant casserole

3. Peel and wash potatoes and cut them into ¼ inch circular slices.

4. Put 3 Tbsp of the vegetable oil on the potatoes and eggplant, sprinkle with 1 tsp of salt, then place on a parchment lined baking sheet and bake for 40 minutes.

eggplants roasting on baking tray

5. Meanwhile, peel the onions and wash the pepper, then cut them both into thin slices. Heat a skillet with remaining vegetable oil, add the onions and peppers and sprinkle with remaining salt, then cook them on medium heat until softened.

Related: Easy Vegan Weeknight Dinner Recipes

6. Mix together tomato paste, pomegranate molasses, water, salt and pepper. Slice the tomatoes into ¼ inch thick slices.

7. Assemble the casserole by layering the eggplant, potato, onions and peppers, tomatoes and then pour the tomato sauce on top.

Vegan eggplant casserole being made

8. Bake covered for 45 minutes, then uncover and broil for 15 minutes. Serve with rice and a side of yogurt.

Middle Eastern vegan casserole being served onto a light blue plate

Like Amina’s vegan casserole? Try her 20-minute glazed salmon or roasted cauliflower with tahini.

This Zingy Edamame Tofu Brings the Fresh Flavours of Japan to Your Table

You already know that tofu is an incredibly versatile ingredient, but did you know how easy (and delicious) it is to make at home? With this surprisingly simple, flavour-packed Taste Of recipe, chef Yoshi Okai combines edamame beans, gelatin and soy to create a super-light and creamy homemade tofu. Topped with ginger, ponzu and cherry tomatoes, this beautiful dish is like a portal to summer days in Kyoto.

“This dish reminds me of summers of my childhood,” says Yoshi. “The fresh tofu made from green soybeans can be dressed up by serving it topped with luxury ingredients, or a simpler version, like this one, can easily be prepared at home. It can be served as a meal in itself, or as an appetizer for a larger meal. Mushimono means ‘steamed’ in Japanese, but here refers to the way the tofu cools and sets.”

Related: The Most Creative Ways to Increase Your Protein Intake This Month

Edamame Tofu Mushimono

Active Time: 20 minutes
Total Time: 2 hours
Servings: 4-6

Ingredients:
200 g shelled edamame
200 mL dashi (or other broth)
3 g agar-agar powder
7 g powdered gelatin
400 mL soy milk, at room temperature or a little warm
12 whole cherry tomatoes, sliced
Small piece fresh ginger, grated (about 1/2 tsp)
Leaves from 1 bunch cilantro, for serving
Ponzu, for serving
Olive oil, for serving
Flaked sea salt, for serving

Related: Fried Pork Belly Pairs Perfectly With Crunchy Papaya Salad in This Traditional Thai Dish

Directions:

1. To make the edamame tofu, combine the edamame, 100 milliliters broth and 50 milliliters water in a blender and puree. Set aside.

2. Combine the remaining 100 milliliters broth, agar-agar and 100 milliliters water in a pot and bring to a simmer, stirring to combine and activate the agar. In a cup, combine 50 milliliters water and the gelatin. Add that gelatin solution to the pot; keep the mixture at a simmer. Add the soy milk to the pot. Add the edamame puree to the pot. Keep simmering until the mixture thickens, about 15 minutes.

3. Pour the mixture into a shallow rectangular 8-by-8-inch dish and let sit until room temperature, about 30 minutes. Refrigerate until set, about 1 hour.

4. After the tofu has set and is firm, slice it into 16 portions and garnish with tomato, ginger and cilantro leaves. Finish with a drizzle of ponzu, olive oil and flaked sea salt.

Cook’s Note: Have all the ingredients at room temperature before starting this dish. If the tofu is not cooked long enough, it won’t firm up. Allow it to firm up fully before cutting it!

Looking for more easy meat-free meal ideas? These make-ahead vegetarian recipes will liven up your dinner table.

za'tar flatbread on serving platter

This Easy Vegan Za’atar Manaeesh AKA Flatbread is the Breakfast Dish You’ve Been Craving

Za’atar is the name of a Middle Eastern herb, but it’s also the name of a spice mixture made up of the herb, roasted sesame seeds, sumac and a few other spices. It’s so versatile and can be used in a variety of ways: in salad dressings, meat marinades and sauces. But the most common and traditional way of consuming za’atar is on a flatbread mixed with olive oil. This Can You Vegan It? za’atar flatbread is a Lebanese dish called manaeesh and it’s typically served with breakfast alongside a hot cup of tea. It’s often topped with cheese or labneh (strained yogurt), but you can also top with an assortment of fresh veggies and drizzle with more olive oil. This delicious breakfast is easy to make and the perfect start to the day!

za'tar flatbread on serving platter

Vegan Za’atar Manaeesh

Prep Time: 10 minutes
Rest Time: 40 minutes
Cook Time: 13-15 minutes
Total Time: 1 hour, 5 minutes
Servings: 10

Ingredients:

1 Tbsp instant yeast
1 cup warm water
2 ½ cups + 2 Tbsp flour, divided
1 Tbsp sugar
1 cup olive oil, divided
1 tsp salt
12 Tbsp za’atar blend

For the garnish (optional): cucumbers, tomatoes, parsley, onions and/or radish

za'tar flatbread ingredients on kitchen countertop

Directions:

1. Start by mixing together the yeast with the warm water and set aside for a few minutes.

2. In a bowl, add 1 cup of the flour along with the sugar and the yeast mixture. Mix well with a spoon, cover with plastic wrap and set aside for 10 minutes.

Related: Flexitarian Recipes Where Meat Isn’t the Star

3. After 10 minutes, add the rest of the flour (1 ½ cups plus 2 Tbsp), ½ cup olive oil and the salt and mix well until a shaggy dough forms.

za'tar flatbread dough in bowl

4. Using your hands, knead the dough for 3-4 minutes, then smooth it out and set aside to rise for about 30 minutes, covered.

5. Preheat your oven to 375°F. Mix the za’atar and ½ cup olive oil together.

Related: This Middle Eastern Bulgur, Pomegranate and Almond Salad is Full of Whole Grains

6. Once the dough is ready, separate into 10 equal-sized balls. Using a rolling pin and a floured surface, flatten each dough ball and spread a few Tbsp of za’atar paste on top until sufficiently covered.

za'tar flatbread on baking sheet about to go in the oven

7. Place on a floured sheet pan and bake for 13-15 minutes until the bottom is golden. Top with fresh chopped vegetables of choice and enjoy.

Like Amina’s za’atar manaeesh? Try her roasted cauliflower with tahini or her 20-minute pomegranate molasses glazed salmon.

West African mafe AKA peanut lentil stew - in a bowl

Vegan West African Peanut Lentil Stew: The Comfort Food You Need

This hearty and flavourful stew, also known as mafé, is one of many delicious delicacies that hails from West African cuisine. Traditional West African peanut stew uses ground peanuts and contains beef, but my Can You Vegan It? spin uses natural peanut butter since it’s more accessible, as well as lentils for extra protein. However, the sweet potatoes in this quick 45-minute dish perfectly seal the deal.

West African mafe AKA peanut lentil stew - in a bowl

West African Peanut Lentil Stew

Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 12

Ingredients:

2 Tbsp extra-virgin olive oil
3 shallots, chopped
2 cloves garlic, minced
2 Tbsp fresh ginger, chopped
2 tsp crushed red pepper (plus more to taste)
1 tsp kosher salt (plus more to taste)
½ tsp ground black pepper (plus more to taste)
2 tsp cumin (optional)
½ tsp cardamom (optional)
5 cups low-sodium vegetarian broth
1½ cups red lentils
2 medium sweet potatoes, cut into chunks
1 (16 oz) can crushed tomatoes, with liquid
1 cup natural raw peanut butter (smooth or chunky)
Fresh chopped parsley for topping (optional)

West African mafe AKA peanut lentil stew ingredients on kitchen countertop

Directions:

1. Heat the olive oil in a large pot over medium-high heat. Add the shallots, garlic and ginger in the hot oil until softened, about 5 minutes. Season with the crushed red pepper, salt, pepper, as well as the cumin and cardamom (if using).

Related: Best Vegan Soup and Stew Recipes You’ll Crave All Winter

2. Pour the broth over the mixture. Stir the lentils and sweet potatoes into the liquid and bring the mixture to a boil; reduce heat to low and cover the pot partially with a lid. Cook at a simmer for 15 minutes.

West African mafe AKA peanut lentil stew - in a bowl

3. Stir in the tomatoes and peanut butter. Turn up the heat slightly to medium-low. Cover the pot and continue cooking for another 20-25 minutes, stirring occasionally. Top with chopped parsley and serve.

West African mafe AKA peanut lentil stew - in a bowl

Like Valerie’s vegan mafé? Try her healthy sriracha-honey oven-fried chicken or her spicy vegan cassoulet.

The Ultimate Vegan Pizza Recipe with Almond Ricotta Cheese and Coconut Bacon

If you can’t eat dairy or just want to try out a healthier alternative to cheese-laden pizza, then you’re going to love this vegan weeknight dinner recipe. Making your own dairy-free ricotta “cheese” is easy when you use almonds, which pairs perfectly with fresh, zippy basil pesto, marinara sauce and slivered kale. You’ll really impress everyone with the simple homemade crust recipe, but you can always use a pre-made one instead if you don’t have time to make it from scratch. Take your vegan pizza toppings up a notch by trying out coconut “bacon.”  Even if you aren’t vegan or want to share this dairy-free dinner recipe with your friends, you’ll find the savoury and slightly sweet bacon alternative adds the perfect crunch and a unique smoky taste that everyone will love.

Vegan Pizza with Almond Ricotta, Coconut Bacon and Pesto

Prep Time: 40 minutes (add 8 hours to soak nuts for “almond ricotta” recipe below)
Cook Time: 30 minutes
Total Time: 70 minutes
Servings: 4

Ingredients:

Almond “Ricotta”:
1 cup slivered blanched almonds
1 Tbsp lemon juice
1/4 tsp sea salt
1/2 cup water
1/2 small clove of fresh garlic, chopped

Coconut “Bacon”:
2 cups coconut flakes, unsweetened
1 Tbsp extra virgin olive oil or avocado oil
1 Tbsp tamari
2 tsp maple syrup
1 tsp smoked paprika

Pesto:
1 cup basil leaves
1/2 cup extra virgin olive oil
2 Tbsp hemp seeds or pine nuts
1 tsp lemon juice
1 small garlic clove, minced
Sea salt and pepper, to taste

Homemade Pizza Crust:
1 packet rapid rise yeast (or 2 tsp of baker’s yeast)
1 cup warm water
1 Tbsp extra virgin olive oil
2 1/2 cups spelt flour or whole wheat flour

Additional Ingredients:
2 cups green kale, chopped finely
2 cups marinara sauce

Directions:

Almond “Ricotta”:
1. Place the almonds in a bowl and cover with water so the nuts are fully submerged.
2. Place on the counter and let sit overnight. Alternatively,  soak the almonds early in the morning and then finish the rest of the steps later in the evening. You’ll want the nuts to soak for 8 hours.
3. After the nuts have soaked, drain them out of the water and rinse off.
4. Place the rinsed off nuts, lemon juice, sea salt, 1/2 cup of water, and garlic in the food processor. Blend for a few minutes until the mixture is smooth and creamy. You can scrape the mixture down the sides of the food processor to make sure it blends evenly.
5. Pour the blended almond mixture into a bowl and store in the fridge until ready to use.

Coconut “Bacon”:
1. Preheat oven to 350ºF.
2. Toss together the ingredients so the coconut is evenly coated in the oil, tamari, maple syrup, and smoked paprika.
3. Spread out onto a baking sheet lined with parchment paper.
4. Bake for 5 minutes, check and stir around. Make sure to keep your eye on the coconut so that it doesn’t burn (it can go from fine to burnt really quickly).
5. Once the coconut is beginning to crisp on the edges, remove from the oven.
6. Let it cool for 5 minutes before removing from the baking sheet.


Pesto:
1. Rinse off the basil well and make sure to dry it with a paper towel or tea towel.
2. Add all of the ingredients to the food processor and blend for 30 seconds to a minute, until everything is finely chopped.
3. Add sea salt and pepper to your taste preference.

Homemade Pizza Crust:
1. In a large bowl, mix the packet of yeast in warm water and stir for 1 minute until dissolved.
2. Add in the olive oil and flour. Using your hands, knead the dough until a smooth ball forms. Add extra flour to the bowl if the dough is too sticky.
3. Cover the bowl with a towel and let sit on the countertop for 15 minutes.
4. Preheat the oven to 375ºF.
5. If you’d like to make 2 pizzas, divide the dough in half to make 2 balls.
6. You’ll need to roll out the ball of dough to make a circular crust. The best way to do this is by placing a large piece of parchment paper on the counter. Sprinkle some flour over top. Then place the dough in the center. Place a second sheet of parchment paper over top. Use a rolling pin to roll the dough out into a circular shape. Then carefully pull off the piece of parchment paper that’s on top.
7. Poke a few holes in the crust with a fork.
8. Slide or lift the piece of parchment paper with the crust on it onto a large baking sheet.
9. Bake for 5 minutes.
10. Remove from the oven and keep on the baking sheet.

Pizza Assembly:
1. Preheat oven to 375ºF.
2. Spread the marinara sauce out evenly over top of the crust.
3. Sprinkle the chopped kale over top of the sauce.
4. Add dollops of the almond ricotta cheese and pesto.
5. Bake for 15 minutes until the kale is cooked.
6. Remove the pizza from the oven. Sprinkle the coconut “bacon” over top.
7. Serve immediately by slicing into pieces.

As showcased above, making your own vegan cheese is easier than it seems. For another crave-worthy option, check out this Herbed Cashew Ricotta Cheese recipe.

mushroom plant-based jerky on yellow serving tray

Everyone’s Favourite Snack is Made Vegan With This Spicy Plant-Based Jerky

If you’re craving a delicious plant-based jerky with a kick, this mushroom jerky is for you. This Can You Vegan It? recipe takes traditional mushroom jerky up a notch by adding the flavourful and spicy addition of jerk marinade. All of the delicious flavours of scotch bonnet pepper, thyme and allspice are concentrated in that spoonful of store-bought marinade and make this recipe super, super simple and easy to prepare. Whether you’re plant-based or not, the flavours are sure to make you a fan. The best part is a dehydrator is not essential to get a delicious jerky. All you need is a baking tray and some parchment paper. Serve up this mushroom treat with your grain bowls, breakfast sandwiches, salads or on its own as a snack!

mushroom plant-based jerky on yellow serving tray

Spicy Mushroom Jerky

Prep Time: 10 minutes
Rest Time: 6 hours
Cook Time: 1 hour, 30 minutes
Total Time: 7 hours, 40 minutes
Servings: 2-4

Ingredients:

3 Tbsp liquid aminos or soy sauce
3 Tbsp maple syrup
2 Tbsp apple cider vinegar
1 Tbsp jerk marinade
1 tsp smoked paprika
8 medium portobello mushrooms

mushroom plant-based jerky on baking tray

Directions:

1. In a bowl, whisk together the liquid aminos, maple syrup, apple cider vinegar, jerk marinade and smoked paprika. Then set aside.

2. Clean portobello mushrooms and slice into ½-inch pieces.

Related: Healthy (and Tasty) Snacks to Avoid Getting Hangry

3. Place the mushrooms into a bowl and pour marinade over the slices. Mix to ensure that each slice is evenly coated. Cover and refrigerate overnight or for at least 6 hours.

4. Preheat oven to 250°F. Line a baking sheet with parchment paper and place marinated mushroom slices on the sheet, ensuring the slices are not crowded.

mushrooms in bowl and on roasting pan

5. Bake mushrooms for about 1 ½ hours, be sure to check on it halfway through and adjust time if needed.

6. Enjoy in your next grain bowl, breakfast sandwich or on its own as a snack.

Like Eden’s plant-based jerky? Try her vegan sloppy Joe sliders or her cardamom teff apple muffins.

vegan cassoulet in white dish

This Cozy Weeknight Cassoulet is Given a Spicy Vegan Makeover

A cozy weeknight favourite with a vegan spin, this French-inspired dish is booming with flavour and wholesome ingredients, while topped with a light panko crumb crust to add a nice crunch. While cassoulet traditionally contains meat, this Can You Vegan It? recipe gives the classic a plant-based twist. This recipe calls for harissa paste for a bit of a spicy kick, but if heat isn’t your thing, substitute black pepper in place of the paste. Plus, an added bonus: this meal all comes together in one pot and it takes just an hour to whip up!

vegan cassoulet in white dish

Spicy Vegan Cassoulet

Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 1 hour, 5 minutes
Servings: 6-8

Ingredients:

3 medium leeks
¼ cup + 2 Tbsp olive oil, divided
3 large carrots, chopped
1 zucchini, chopped
4 garlic cloves, chopped
3 parsley sprigs
2 bay leaves
¼ tsp ground cloves
1-1 ½ tsp sea salt
1 tsp harissa paste
3 (19 oz) cans cannellini (white kidney) beans, rinsed and drained
4 cups of water
1 ¾ cups organic panko crumbs
1 tsp garlic powder
1 tsp dried thyme

vegan cassoulet ingredients on kitchen countertop

Directions:

1. Cut and discard the green part of the leeks, leaving only the white and pale green parts to work with. Halve leeks lengthwise, then chop crosswise into 1-inch pieces. Place chopped leeks in a bowl or large strainer and rinse thoroughly until the sandy particles are gone.

2. Place a large Dutch oven pot over medium heat and add ¼ cup olive oil. Once heated, add leeks, carrots, zucchini, garlic, parsley, bay leaves, cloves, salt and harissa. Stir occasionally until veggies are semi soft and golden, about 15 minutes; then add in beans and water. Cook covered for 30 minutes, stirring occasionally.

Related: The Pioneer Woman’s One Pot Recipes That Will Make Dinner a Breeze

3. In the meantime, preheat your oven to 350°F and line a baking sheet with parchment paper. In a bowl, toss panko bread crumbs, 2 Tbsp olive oil, garlic powder and thyme. Place it on the prepared baking sheet and bake for 7-9 minutes until toasted and light brown, stirring occasionally. Set aside and let it cool.

panko breadcrumbs roasted on cookie sheet

4. When the cassoulet is ready, discard bay leaf and parsley sprigs and season with more salt and pepper if needed. Top with toasted garlic panko before serving.

vegan cassoulet in white dish

Like Valerie’s vegan cassoulet? Try her low-carb vegan ramen or her healthy Sriracha-honey oven-fried chicken.

Vegan egg salad on baguette

This One Ingredient Will Change Your Vegan Recipes Forever (Plus a Vegan Egg Salad Recipe!)

Kala namak AKA black salt is the secret ingredient to many vegan recipes. It is a kiln-fired rock salt with a similar texture to a pink Himalayan salt, but with a strong hard-boiled egg flavour. Often used in South Asian cooking, it is the perfect way to add egg flavour to any eggless dish. It is amazing in this Can You Vegan It? egg salad sandwich recipe — serve it between two slices of your favourite bread or on a toasted sourdough baguette (my preference!).

Black salt

Vegan Egg Salad

Prep Time: 10 minutes
Servings: 4 sandwiches

Vegan egg salad on baguette

Ingredients:

16 ounces medium or firm tofu, pressed
¼ cup celery, finely chopped
¼ cup chives or green onion, thinly sliced
¼ cup vegan mayonnaise, store-bought or homemade
1 Tbsp Dijon mustard
1 Tbsp freshly squeezed lemon juice
¼ tsp turmeric
½ teaspoon kala namak
Freshly cracked black pepper, to taste
Sourdough baguette, for serving

Vegan egg salad ingredients

Directions:

1. Press the tofu before using to drain out any excess liquids and ensure it soaks up the ingredients.

Tofu chopped up on cutting board

2. In a mixing bowl, toss together the tofu, celery and green onion. Set aside.

Vegan egg salad mixed in bowl

3. In a small mixing bowl, whisk together the mayonnaise, mustard, lemon juice, turmeric, kala namak and pepper.

Related: Healthy Vegan Snack Ideas Featuring 10 Ingredients or Less

4. Pour mixture over tofu and toss to coat. Scoop mixture over bread, garnish with chives and enjoy!

Vegan egg salad mixed in bowl

Like Marcella’s vegan egg salad recipe? Try her vegan eggnog recipe or her six different recipes from one humble can of tomatoes.

Ramen with tofu and bok choy in white bowl

This Hearty 20-Minute Vegan Zucchini Ramen Noodle Soup Will Not Disappoint

No matter what, you always found yourself eating ramen out of a microwaved bowl in college. It was soupy noodles and not much else. Imagine if you found a veggie-based recipe that was full of flavor, packed with protein, low carb and delicious. That’s exactly what this ramen is: healthy good food. In this Can You Vegan It? recipe, we swap eggs for tofu — further transforming this classic comfort food.

Ramen with tofu and bok choy in white bowl

Zucchini Ramen Noodle Soup

Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 4

Ingredients:

¼ cup sesame oil, divided
4 baby bok choy, quartered
2 Tbsp yellow miso paste (optional)
4 cloves garlic, minced
2 shallots, chopped
2 Tbsp minced fresh ginger
¼ cup coconut aminos
8 cups vegetable broth
½ tsp kosher salt
4 zucchinis, spiralized
4-6 omega-3 eggs, boiled, peeled and sliced or cooked tofu
2 3-oz (85 g) packages enoki mushrooms
1 cup scallions, diced

Related: Genius Ways to Hack a Pack of Ramen Noodles

Directions:

1. Heat 1 Tbsp of oil in a 12-inch skillet over medium-high heat. Add the bok choy to the skillet and cook for roughly 2 minutes on both sides until lightly charred. Remove the bok choy from the skillet and set it aside.

2. Add the remaining oil, then add the miso (if using), garlic, shallots, ginger and coconut aminos. Sauté for 3 minutes. Add the broth and salt and bring to a simmer. Reduce the heat to low, then add the zucchini. Let the soup simmer for 5 minutes. Serve with the bok choy, eggs (or tofu), enoki mushrooms and a topping of scallions.

Like Valerie’s ramen noodle soup? Try her zesty lamb burgers or her low sugar persimmon creme brulee.

front cover of 30-Minute Low-Carb DinnersReprinted with permission from 30-Minute Low-Carb Dinners by Valerie Azinge, Page Street Publishing Co. 2020. Photo credit: Valerie Azinge, Yasaman Shafiei and Kabir Ali.

30-Minute Low-Carb Dinners, Amazon, $23.

All products featured on Food Network Canada are independently selected by our editors. For more products handpicked by our editorial team, visit Food Network Canada’s Amazon storefront. However, when you buy through links in this article or on our storefront, we earn an affiliate commission.

Festive vegan latte

We Tried 3 Seasonal Vegan Lattes at Your Favourite Coffee Shops. Here’s the Winner

Holiday latte season is one of my favourite seasons. You can indulge in the best coffee beans, but with a shot of sugary flavour and warm, frothy milk. And now thanks to an increased popularity of veganism and food allergies, plant-based milk (soy, almond, oat) is also typically on the menu.

This year I wanted to sample all of the best seasonal vegan lattes to see which one held up best. However because of the pandemic it felt like the options for such bevvies has been limited as many smaller joints have had to shut down. The good news is that some of the coffee franchises we all know and love did step up to pump out the special syrup and spices this season. And while I’m always a fan of supporting local, for the purpose of Canadian readers everywhere, here’s my hot take on the best vegan lattes from three of the more widely available cafes in the country.

Related: Coffee and Hot Chocolate Recipes to Warm Your Belly

Chestnut Praline Latte With Almond Milk, Starbucks

Available across Canada

Festive flavour: Chestnuts roasting on an open fire, perhaps? Just ordering this drink, which promises “caramelized chestnuts and spices” is enough to make me want to bust out the Nat King Cole.

Sweetness: A grande comes with four pumps of syrup, which was a touch on the sweet side. Next time I might stick with two or three.

Real talk: To make this version vegan, I omitted the whipped cream. Because of that, they also left off the “specialty spiced praline crumbs.” It doesn’t matter — I fell in love with chestnut lattes years ago. To be honest, it’s one of the first drinks my husband and I order every holiday season when they make their way to Canada.

Related: Famous Recipes We’re Making at Home, From McDs Hash Browns to IKEA Meatballs

Verdict: This year did not disappoint. While my drink was overly sweet (it took me a while to finish the whole cup) I did love how smooth and velvety it was. It also came piping hot, which was a bonus because I’m also that girl who microwaves her coffee if it’s not steaming. And as for the almond milk substitution? The syrup actually overpowered that chalky taste you can sometimes get with almond milk — and I think the drink would have been even sweeter with the regular stuff. So I’m calling this one a glorious, vegan win. Now if only they made chestnut lattes available year-round…

Gingerbread Latte With Almond Milk, Coffee Culture

Available in Ontario and Manitoba

Festive flavour: Gingerbread is kind of the ultimate holiday flavour, don’t you think? So drinking it in latte form (rather than biting into a tooth-chipping piece from the stale house my kids always insist on decorating) makes sense.

Sweetness: This one wasn’t nearly as sweet as the chestnut latte, but it definitely left me with a bit of a sugar rush.

Real talk: Full disclosure: I’m pretty picky about how I like my gingerbread. I love fresh ginger, so if we’re talking cookies, I prefer the warm and chewy kind.

Related: Our Fave Food Trends to Come out of Quarantine, From Pancake Cereal to Bread Art

Verdict: As a drink, this gingerbread latte had a pretty great balance of coffee to ginger — and just smelling it was enough to bring a warm and fuzzy feel to my hectic afternoon. But one cup was definitely enough to last me for the entire season. I’m of the camp that gingerbread is special because it’s a once-in-a-while treat. But if they made this drink in candle form? Well that’s something I’d light up all season long.

Cinnamon Toast Latte With Almond Milk, Second Cup

Available across Canada

Festive flavour: I feel like cinnamon is a year-round flavour, so I wasn’t necessarily getting a festive vibe from this drink. But it did feel special and new, especially since I got to sip it in a fully decorated cafe while my toddler nibbled on a croissant.

Sweetness: Once again this latte was slightly too sweet for my personal preference, so next time I would ask for one less pump of syrup.

Real talk: Growing up my dad used to make me cinnamon toast and it was one of my favourite breakfasts. So I was immediately excited to try this grown-up version. I sipped it while watching my kid take in the experience of having a snack at a cafe (something he hasn’t really gotten to do yet in his life, especially with this pandemic) and it just reminded me of traditions, holiday shopping and taking a timeout to savour the season. Yes, I got all that from a drink.

Related: We Tried Popeyes’ Famous Chicken Sandwich That Finally Arrived in Canada — Is It Worth the Hype?

Verdict: I appreciated that while the other cafes were happy to offer up vegan milk in any of their lattes, Second Cup specifically put a plant-based version of its Cinnamon Toast Latte on the menu. They usually make theirs with oat milk (because oats and cinnamon are another memorable combo), but in order to be completely fair to the other shops, I had mine with almond milk. That suited me just fine and it was delicious, but next time I’m there I’m definitely trying to recommended version.

Winner

While the chestnut latte was delicious and the gingerbread latte was memorable, I have to go with the cinnamon toast latte. Are you surprised? I believe the season is all about the memories we make — and to me, the drink was a mood. Add in the fact that Second Cup put effort into branding the latte as a vegan drink and it had to win — hands down.

That said, this year has been strange and weird for so many reasons. Restaurants have been struggling to stay afloat, let alone sink money into new products. So I’m calling this a tentative win for now and here’s hoping that by this time next year, we can all over-imbibe on caffeine and more holiday-themed, sugary goodness.

Photos courtesy of Amber Dowling

We also tried the KFC Cinnabon Dessert Biscuits. Are they worth the hype?

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