Meatless Monday with Nadia

Our amazing nutrition ambassador, Nadia, will be offering a meatless cooking demo on the first Monday of each month!

These recipes are fun, easy and filled with cancer fighting foods you and your family will love!

Now you'll be able to incorporate Meatless Mondays with ease!

Nadia Quraishi, founder of Nourished by Nadia, is a Holistic Nutritionist certified in Plant-Based Nutrition. With the rise of chronic diseases, Nadia's mission is to spread awareness about the benefits of a whole foods plant-based diet.

Class 1


Lentil Bolognese:

1 yellow onion 1 medium carrot 1 celery stalk 3 cloves garlic, or minced garlic 14.5 ounces canned crushed tomatoes 15 ounce can tomato sauce (only need half the can) Tomato paste Dried basil Dried oregano Maple syrup or coconut sugar Salt Red pepper flakes Red lentils (uncooked)


1 cucumber

1 cup of tomatoes

1 cups of spinach or any greens


Maple syrup

Dijon mustard

Balsamic vinegar

Ice Cream:

½ cup non-dairy milk (almond, soy, hemp) Cacao powder 4 Medjool dates 1 ½ cup frozen dark sweet cherries, or any frozen fruit of choice


Class 2


Lemon Turmeric Energy Bites

12 Medjool dates 1 cup rolled or old-fashioned oats ½ cup almonds or walnuts 1 tablespoon chia seeds 4 tablespoons lemon juice 1 teaspoon lemon zest 1 teaspoon vanilla extract 1 teaspoon turmeric powder ½ cup shredded coconut

Banana Oatmeal Cookies 2 large ripe bananas 2 tbsp non-dairy milk (almond, soy) 1 cup rolled or old-fashioned oats ½ cup raisins or other dried fruit of choice like chopped dates ¼ tsp cinnamon


Class 3

Class 4

Class 5

Buffalo Tempeh Strips


  • 8 oz tempeh

  • ¾ cup buffalo sauce (see recipe below)*

  • 1 tsp garlic powder

  • 1 tsp chili powder

  • 1/2 tsp pepper

  • panko breadcrumbs or almond flour


  1. Preparing the tempeh (removes natural bitterness and this process helps the marinade absorb better).

  2. In a medium pot, bring 4 cups of water to boil over high heat.

  3. Remove tempeh from packages and slice into 15-20 strips.

  4. Once water is boiling, lower heat to medium-high, and add sliced tempeh.

  5. Boil for 15 minutes.

  6. Immediately drain and rinse with cool water

  7. NOTE: Be gentle so not to break the tempeh strips

  8. Add buffalo sauce, garlic powder, chili powder, and pepper to a bowl. Stir to combine. Add the tempeh strips to the bowl and gently stir to combine until coated evenly. Place in the fridge and marinade for 30 minutes.

  9. After marinading, work with the strips a few at a time. Add strips to your breadcrumbs, repeat until all strips are coated. Save any remaining marinade for step 6.

  10. In an air fryer, place strips in a single layer. Cook at 330 degrees for 12-15 minutes.

  11. Once all the strips are cooked, add ¼ cup buffalo sauce

  12. Once all of the strips are cooked, add the remaining 1/4 cup of buffalo sauce to the leftover marinade. Add cooked strips to the bowl and toss until coated with sauce. Serve immediately.

*For buffalo sauce, use Frank’s wing sauce or use the following recipe to make your own buffalo sauce. You can adjust the heat with more or less hot sauce.

Buffalo Sauce


  • ½ cup Franks red hot sauce

  • ¼ cup white vinegar

  • ¾ tbsp paprika

  • ¾ tsp garlic powder

1. Whisk together hot sauce, vinegar, paprika, and garlic.

Ranch Dressing


  • 1 ½ cups raw cashew pieces

  • ¾ cup water

  • 2 tbsp rice vinegar

  • juice from 1 lemon (about 2 tbsp)

  • 1 tsp salt

  • 1 ½ tsp garlic powder

  • 1 ½ tsp onion powder

  • 2 tsp dried dill

  1. Soak the raw cashew pieces in hot water for 5-10 minutes. I heat up water in my electric kettle and pour it over the cashews to soak.

  2. Drain the cashews and add to your blender. Add the remaining ingredients except the dill, and blend until very smooth.

  3. Now add the dill, and pulse a few times to combine. You don't want to blend the dill or it will end up very green.

  4. Serve on salad or with fresh vegetables for dipping. This will keep for up to a week in the fridge. It will thicken in the fridge, just thin out with water until it reaches the consistency you prefer.

Mac N Cheese


1/2 cup raw cashews 1 medium carrot 1/4 cup nutritional yeast 1 tsp apple cider vinegar 3/4 cup water 1 tsp cornstarch 1 tsp salt 1/4 tsp onion powder 1/4 tsp turmeric powder 1/8 tsp ground nutmeg 8 oz pasta Instructions: 1. Add hot water to a bowl with cashews. Allow cashews to soften for 15 minutes, then drain. 2. Meanwhile, begin boiling water for pasta. Follow pasta instructions until just al dente, and drain. Do not overcook, as the pasta will be warmed up again in the last step. 3. In a blender, add all ingredients except pasta to make cheese sauce. Blend for 30 seconds to a couple of minutes, until creamy. 4. Transfer the sauce to a pot. On low heat, heat the sauce until warm. 5. Once pasta is drained, add the pasta to your sauce and combine. Add additional water if needed for more creaminess.