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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).

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

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

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

    4. Boil for 15 minutes.

    5. Immediately drain and rinse with cool water

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

  2. 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.

  3. 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.

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

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

  6. 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.

Raw Chocolate Brownies

1 cup raw walnuts

½ cup cocoa or cacao powder

⅛ teaspoon Himalayan or sea salt ¼ cup raw almonds, chopped 1 ¼ cups medjool dates, pittedcinnamon (preferably Ceylon) 1. In a food processor, add and process the walnuts until finely ground. Add the cacao powder and salt, and pulse. 2. Add the medjool dates into the food processor until the mixture looks well combined. Add in the chopped almonds and pulse a few times. 3. In a small square container or dish, line it with parchment paper. Scoop out the mixture from the food processor and press it by hand into the dish. 4. Place in the fridge for a few minutes until firm. 5. Sprinkle with cinnamon and enjoy!

Chocolate cherry ice cream(Adapted from Dr. Furhman's 5 minute ice cream) ½ cup non-dairy milk (almond, soy, hemp) 1 tbsp cacao powder 4 deglet or 2 medjool dates, pitted 1 ½ cup frozen dark sweet cherries (can find at Costco) 1 tsp peanut or almond butter, optional

Vegan Buffalo Chicken Dip


  • 1 cups raw cashews

  • ½ cup water

  • 1 ½ tablespoons lemon juice

  • ¾ teaspoon salt

  • 1 teaspoon garlic powder

  • 1 teaspoon onion powder

  • ½ cup buffalo sauce*

  • ½ of a 14-ounce can artichoke hearts, drained, ( in water, NOT marinated in oil)


  1. Preheat the oven to 375 degrees F.

  2. Soak the cashews: Heat up about 1.5 cups of water in a tea kettle or small pot. Pour the boiling hot water over the cashews and let them soak for 5 minutes. Drain them when ready to blend.

  3. In a high powered blender such as a Vitamix, add the soaked, drained cashews, 1/2 cup of fresh water, lemon juice, salt, garlic powder and onion powder. Blend until very smooth.

  4. Now add the buffalo sauce and artichokes. Pulse a couple of times, but do not blend. You want to leave quite a bit of chunky texture!

  5. Transfer to an oven safe dish (1 1/2-2 quarts, a pie pan works as well), and bake for 25-30 minutes.

  6. Serve warm with celery sticks, carrot sticks, tortilla chips, crackers or a sliced baguette. Chopped green onions on top look pretty and taste good, too. Enjoy!

*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 tablespoon paprika

¾ teaspoon garlic powder

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

Vegan Almond Butter Blossoms



  • 1/2 cup (120g) semi-sweet dairy-free chocolate chips

  • 1 tablespoon (15g) lite coconut milk


1 cup (128g) superfine oat flour

  • 2 teaspoons baking powder

  • 1/4 teaspoon salt

  • 5 tablespoons (100g) pure maple syrup

  • 1/2 cup + 2 tablespoons (160g) roasted creamy drippy almond butter (it's important to use roasted and really creamy, as this is what makes the cookies buttery and moist)

  • 1 1/2 teaspoons (8g) vanilla extract

  • 1/4 cup (48g) white sugar (if you don't mind it not having the classic taste/look, you can sub with coconut sugar)


  1. First, you will need to make the chocolate kisses. You can do this the day before if you like and just store in the freezer until ready to make the cookies. Do not worry, this takes all of 10 minutes. Simply add the chocolate chips and milk to a small bowl. Heat in the microwave for 30 seconds, stir and heat another 10 or so seconds, just until it's almost melted, being careful not to overheat. Stir the chocolate until it's 100% smooth and melted. If your chocolate is really runny, then let it sit around 10 minutes until it has thickened up some so it will hold it's shape when you pipe them out. I've found different chocolates I tried needed to sit, while others I could pipe immediately. Add the chocolate to a small ziplock bag by spooning it in. Chip off a tiny corner about 1/8 inch thick. Form kisses shapes as best you can. I did this by swirling around in a circular motion about the size of a nickel. Pull up on the top with the bag to create the point. It doesn't matter if they look perfect, they will blend in nicely to the cookies later and taste yummy regardless!

  2. Place the kisses on parchment paper on a flat plate in the freezer to harden while you make the cookies.

  3. Preheat the oven to 375°F (190°C) and line 2 sheet pans with parchment paper.

  4. Add the sugar to a small bowl and set aside.

  5. To a large bowl, add the oat flour, baking powder and salt and whisk well.

  6. Add the syrup, almond butter and vanilla. Stir for a couple of minutes until it all comes together into a thick dough.

  7. Form balls 1 1/2 tablespoons worth (14 total) and roll each ball into the sugar until coated well.

  8. Place each ball on the pan 2 inches apart. Press each cookie down between 1/4 and 1/2 inch thick.

  9. Bake for just 7-8 minutes. These cookies are meant to be soft with just a slightly crisp bottom, so you do not want to over-bake them or they will turn dry. They should have just poofed up. Remove from the oven and immediately press the chocolate kisses into the center of each cookie (with the cookies still on the pan). Press them down gently about 1/4 inch and this will create a slight crackle effect. The chocolate will slightly melt, making them adhere to the cookies.

  10. Now, set your timer for 10 minutes to let them set. Transfer with a spatula to a cooling rack. You will need to let them cool at least 30 minutes to an hour to let the chocolate fully harden back before placing them on a plate to serve. The longer they sit, the chocolate will harden back, so be patient. Once the chocolate is firm again, store them in a sealed container so they don't dry out.


Soups are an easy way to get a large amount of nutrients when you’re short on time. I love this recipe for its simplicity and warmth in the cold winter months.

Serves: 4 servings

Prep time: 5 minutes

Cook time: 15-20 minutes


¼ cup vegetable broth, and more if needed to saute

1 medium yellow onion, medium dice ½ tsp Himalayan salt 2 medium garlic cloves, minced ¼-½ tsp red pepper flakes 28-ounce whole peeled tomatoes in their juices, preferably a BPA-free can or glass bottle 1 ½ cups low-sodium vegetable broth

⅓ cup raw cashews Freshly ground black pepper, to taste

Pro tip: Add some basil or spinach at the end of cooking and before blending. More nutrients!

  1. In a medium sized pot add ¼ cup vegetable broth, and heat at medium-low for about a minute. Add the sliced onions and a pinch of salt. Cook, stirring occasionally, until the onions are soft, but not brown. This can take from 10-15 minutes. Lower the heat and add additional vegetable broth or water if the onions start to brown or stick to the pot.

  2. Add the minced garlic and red pepper flakes. Cook for 5 minutes more, stirring occasionally.

  3. Increase the heat to medium. Add the tomatoes to the pan and cook for about 5-8 minutes until they start to soften. Use a wooden spoon to crush the tomatoes.

  4. Add 1 ½ cups vegetable broth to your pan and simmer for about 15 minutes.

  5. Remove the soup from the stove and cool for about 10-15 minutes.

  6. Using an immersion blender, puree the soup along with the cashews..

  7. If using a high powered countertop blender, carefully add your soup to the blender with the cashews.

  8. Return the soup to the stove to heat up slightly until warm. Add black pepper and any additional seasonings to taste.

Chickpea Flour Frittata


1 3/4 cups chickpea flour (aka garbanzo bean flour)

1/4 cup nutritional yeast

1 tsp baking powder

1 tsp dried basil

½ tsp chili

¾ teaspoon sea salt or black salt (kala namak)

2 cups water

for the following ingredients, get creative with veggies you have access to:

1 cup mushrooms, diced

1 cup corn

1 large red bell pepper, finely diced

1 jalapeno, finely diced (optional for taste)

¼ red onion or medium shallot, finely diced

½ cup chopped baby kale or spinach


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