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Protein Egg Bites
Ingredients
- 10 large eggs
- 1 cup cottage cheese
- ¼ cup TVP (rehydrated in ¼ cup hot water) or extra firm tofu.
- ½ cup canned chickpeas or lentils (rinsed, dried, and roughly chopped)
- 1 to 2 cups fresh spinach (chopped)
- ½ cup favorite shredded cheese
- ½ tsp salt
- ½ tsp black pepper
- 1 tsp smoked paprika
- Optional: dried oregano, cumin, chili flakes, garlic and/or onion powder
Directions
- Preheat and Prep: Preheat your oven to 350°F (175°C). Grease a 12-cup muffin tin very well, as TVP can stick more easily than vegetables.
- Blend: Blend the 10 eggs, 1 cup of cottage cheese, salt, and pepper until completely smooth.
- Layer: evenly divide the rehydrated TVP, chopped chickpeas, and chopped spinach across the bottom of the 12 muffin cups. Sprinkle the shredded cheese over top.
- Pour & Bake: Pour the egg mixture over the fillings (¾ full). Bake for 25 minutes or until fully set in the center.
Storage & Meal Prep
- Refrigerate: Store in an airtight container in the fridge for up to 4–5 days.
- Reheat: Microwave for 20–30 seconds until warm.
- Freeze: Freeze in a single layer, then transfer to a freezer bag for up to 2 months.
Mexican Spiced Pork Tenderloin
Ingredients
No-Salt-Added Mexi-Spice Mix
- 4 Tbsp sweet chili powder
- 1 tsp chili flakes
- ¼ tsp cayenne
- 2 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp paprika
- 2 tsp smoked paprika
- 1 tsp dried oregano
Pork Tenderloins
- 2 pork tenderloins (1–1¼ lb each)
- Salt and black pepper, to taste
- 2–3 Tbsp Mexi-Spice Mix per pound of pork tenderloin
Directions
- In a small bowl, mix all of the spice ingredients together until combined.
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or a silicone mat, or grease lightly.
- Season the pork tenderloins with salt on all sides. Then season liberally on all sides with 2 to 3 tablespoons of the Mexi-Spice Mix per pound of tenderloin to create an almost crust-like coating.
- Place the tenderloins on the prepared baking sheet and roast in the oven for about 20 minutes, rotating halfway through the cook time, or until the internal temperature reaches 145°F (63°C).
- Let the pork rest for 5 minutes before slicing.
Cook’s Notes & Zero-Waste Tips
- Food 911 (Marinating): You can marinate the pork in the spice mix overnight in the refrigerator for a deeper Mexican-flavour infusion.
- Zero-Waste Tip (Medallions): Pork tenderloins can also be sliced into thick small steaks called medallions (sometimes called a “poor man’s steak”).
- Substitutions: Whole chicken breast or chicken thighs can be substituted for the pork tenderloin.
Best Salsa Recipe
Ingredients
- ¼ white onion, rinsed, dried, and roughly chopped
- 1 garlic clove, chopped
- 1 can (14 oz) whole peeled tomatoes or 1 pound Roma or other small tomatoes, cut into large chunks
- 1 chopped canned chipotle pepper
- 1 jalapeño pepper, chopped (seeds removed, optional)
- ¼ cup fresh cilantro, parsley and/or basil
- Juice and zest of 1 lime
- ½ teaspoon sea salt
- ¼ teaspoon ground cumin
- Pinch sugar to taste
Directions
- In a food processor, combine the onion and garlic. Pulse until well chopped.
- Add the tomatoes, chipotle, jalapeno, cilantro, lime juice, lime zest, salt, cumin, and sugar. Pulse until combined but still chunky.
- The consistency of this salsa varies depending on the water content of the tomatoes. If it’s too watery, strain half to remove some of the liquid. Combine the chunky strained mixture with the remaining salsa. If you still prefer a chunkier texture, strain out more of the liquid to reach your desired consistency.
Beet Greens and Kale Seeded Caesar Salad
Ingredients
Salad Base
- 1 bunch kale (leafy greens only), finely chopped
- 1 bunch beet greens, washed thoroughly, leaves finely chopped
- 3 beets, peeled, cut into wedges, and roasted (optional)
- 2–4 Tbsp (30–60 mL) nutritional yeast or grated Parmesan cheese, for garnish
- 2 Tbsp (30 mL) raw sesame or hemp seeds, for garnish
Seeded Caesar Dressing
- 2 cloves garlic, smashed and chopped
- ¼ cup (60 mL) raw sesame or hemp seeds
- ¼ cup (60 mL) nutritional yeast or grated Parmesan cheese
- ¼ cup (60 mL) fresh lemon juice
- ¼ cup (60 mL) water
- ¼ cup (60 mL) extra virgin olive oil
- Optional: 2–4 anchovies
- Salt and freshly ground black pepper, to taste
Directions
- Wash leaves thoroughly. Wrap washed leaves in a clean tea towel and gently shake off excess moisture, or use a salad spinner. Transfer the completely dry, finely chopped greens to a large salad bowl.
- In a blender or small food processor, combine garlic, seeds, nutritional yeast (or Parmesan), lemon juice, water, olive oil, and anchovies. Blend on high until the mixture becomes smooth, thick, and creamy. Season with salt and pepper to taste.
- Pour half of the dressing over the chopped kale and beet greens. Using clean hands, massage the greens for 1 to 2 minutes until evenly coated and slightly tender/limp. Taste and add additional dressing if desired.
- Serve topped with roasted beet wedges (if using), a sprinkle of raw sesame or hemp seeds, and extra nutritional yeast or grated Parmesan cheese.
Chef’s Tips & Zero-Waste Notes
- Beet Green Prep: When buying fresh beets, opt for ones with lush greens attached. Wash them well as they tend to carry sand/dirt. Always trim tops from root vegetables before storing so the leaves don’t draw moisture out of the roots.
- Easy Roasted Beets: To roast, place washed, trimmed, unpeeled beets in a double-layer foil packet drizzled with 1 Tbsp olive oil. Roast at 425°F (220°C) for 45–60 minutes until fork-tender. Once cool, the peels slip right off.
- Dressing Leftovers: Any extra Seeded Caesar Dressing makes a fantastic dip for raw vegetables or a flavourful spread for sandwiches.