15­-Minute Savoury Oat “Risotto” with Asparagus and Peas

From The Feel-Good Meal Plan

VEGETARIAN | GLUTEN- FREE | NUT- FREE

SERVES 4

I love risotto. Like, really, really love it. So much so that I needed to create an even easier version than the oven-baked blog favourite I’ve also shared in this book. Making it with oats might seem weird, but trust me, it works! Oats already have a perfect creamy consistency (plus the added benefits of soluble fibre and iron), so when you use broth for the cooking liquid and throw in some Parmesan cheese and your favourite veggies, you’ve got “risotto” in minutes! Make it to bring a little excitement to breakfast, or for the ultimate breakfast for dinner!

INGREDIENTS

• 1 Tbsp avocado oil or other high-heat cooking oil
• 1 cup frozen or fresh peas
• 8 stalks asparagus, cut into 1-inch pieces (about 1 cup)
• 4 cups vegetable stock
• 1⅓ cups quick oats
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 cup grated Parmesan cheese, plus more for garnish if desired
• 1 Tbsp unsalted butter
• Salt and freshly ground
• black pepper
• 1 Tbsp white vinegar
• 8 eggs

METHOD

1. Bring a large pot of water to a boil.
2. Meanwhile, in a large frying pan, heat the oil over medium-high heat. Sauté the peas and asparagus until tender-crisp and vibrant, 3 to 4 minutes. Transfer to a bowl and set aside.
3. In the same pan, combine the vegetable stock, oats, garlic powder, and onion powder. Reduce the heat to medium and bring to a simmer. Simmer until thickened and most of the stock is absorbed, 3 to 5 minutes. Stir in the Parmesan, butter, and salt and pepper to taste. Gently fold in the cooked peas and asparagus.
4. Add the vinegar to the boiling water (this will help keep the eggs together). Gently crack the eggs right into the water and cook until the desired yolk consistency is achieved, about 2 to 3 minutes for soft-poached, 4 minutes for medium-poached, and 5 to 6 minutes for hard-poached. Remove with a slotted spoon and place on a plate lined with a paper towel to absorb any extra moisture.
5. Divide the risotto between four bowls and top with the eggs. If desired, sprinkle with more Parmesan and pepper.

Swaps & Subs: No asparagus or peas? No problem! Swap in frozen corn, bell peppers, or sautéed mushrooms for an equally satisfying dish!

STORAGE: Store the “risotto” in an airtight container in the fridge for up to 5 days. To serve, heat the risotto in a frying pan over medium heat without the eggs, and cook, stirring, until heated through, 3 to 5 minutes. If the risotto is too dry, add 1 to 2 tablespoons of water or broth to loosen it up. Add the eggs, cover, and cook until warmed through, another 1 to 3 minutes. Alternatively, reheat risotto and eggs in the microwave.

Flavour-­Packed Farro Salad with Toasted Walnuts and Blue Cheese

From The Feel-Good Meal Plan

VEGETARIAN

SERVES 6 to 8

I first fell in love with grain salads during my cooking lab in university. Yep, us food nerds got to cook and enjoy delicious food as one of our classes (but organic chemistry more than balanced things out). Grain salads are the perfect batch-prep meal. They soak up the flavours of the dressing without getting soggy and truly taste better with time. Some of the nutrition highlights of this one include brain-healthy omega-3 fats, gut-nourishing prebiotics, and a flood of antioxidant and anti-inflammatory properties.

A true meal that can’t help but make you mindful, bursting with the pomegranate arils’ jewel tones, the richness of toasted walnuts and creamy blue cheese, and a slightly sour crunch from the green apple, this salad’s somewhat loud flavours just have a way of complementing each other and leaving you with the perfect balanced energy to move through the afternoon.

INGREDIENTS

SALAD

• 4 cups cooked farro
• 1 bunch curly kale, finely chopped (about 5 cups)
• 1 small radicchio, finely chopped (about 3 cups)
• 1 can (19 oz/540 ml) chickpeas, drained and rinsed (about 2 cups)
• 1 green apple, diced
• Arils of 1 pomegranate (about 1 cup)
• 1 cup roughly chopped toasted walnut halves
• 1 cup crumbled blue cheese 1 cup fresh flat-leaf parsley, roughly chopped

DRESSING

• 1 shallot, minced (about 2 Tbsp)
• ½ cup extra virgin olive oil
• Juice of 1 lemon (about ¼ cup)
• 2 Tbsp apple cider vinegar
• 1 Tbsp honey
• 1 Tbsp Dijon mustard
• 1 tsp salt
• 1 tsp freshly ground black pepper

METHOD

1. Assemble the salad: In a large serving bowl or airtight container, combine the farro, kale, radicchio, chickpeas, apple, pomegranate arils, walnuts, blue cheese, and parsley.
2. Make the dressing: In a small bowl, whisk together the shallot, oil, lemon juice, vinegar, honey, mustard, salt, and pepper.
3. Pour the dressing over the salad and toss until evenly coated.

Swaps & Subs: If you’re not a fan of blue cheese, you can swap in goat cheese or feta. You can also use wheat berries or barley if you can’t find farro.

STORAGE: Store the dressed salad in an airtight container in the fridge for up to 5 days.

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Sheet Pan Margarita Shrimp Fajitas

From The Feel-Good Meal Plan

VEGAN OPTION | DAIRY- FREE OPTION | GLUTEN- FREE OPTION | NUT- FREE

SERVES 6

Another sheet pan favourite. I love how these meals minimize dishes and free up your time while the oven does the cooking! With over ten servings of vegetables, this is a nutrition-packed meal the whole family will devour. (It even got five stars from friends who said, “No one in our family likes fajitas.”) Plus, everyone loves a good top-your-own-style dish. Enjoy as an easy weeknight meal or for entertaining guests without spending all your time in the kitchen. These babies are also delicious barbecued in a grilling basket!!

INGREDIENTS

FILLING

• 5 bell peppers (yellow, orange, or red), thinly sliced (about 5 cups)
• 1 white onion, thinly sliced (about 2 cups)
• 1 Tbsp avocado oil or other high-heat cooking oil
• 1½ lb (680 g) frozen raw peeled shrimp, thawed, rinsed, and patted dry

MARINADE

• 6 cloves garlic, grated or finely minced (about 1 Tbsp)
• 1 jalapeño, minced and seeds removed
• 1½ Tbsp packed brown sugar
• 1 Tbsp chili powder
• 1 Tbsp ground cumin 1½ tsp salt
• Freshly ground black pepper
• 3 Tbsp extra virgin olive oil

TO ASSEMBLE

• Twelve 6-inch (46 g) tortillas (regular or gluten-free)
• Sour cream or plain yogurt (optional)
• Salsa (optional) Guacamole (optional)
• Chopped fresh cilantro (optional)
• Shredded cheese, such as marble or Tex-Mex mix (optional)
• Hot sauce (optional)
• Lime wedges (optional)

PREP AHEAD: The peppers, onion, and garlic can be cut ahead of time. You can also prepare the marinade up to 5 days ahead and store it in the fridge.

IF YOU’RE FOLLOWING THE MEAL PLAN: Make the marinade, if you haven’t already. Make all six servings through step 5. For Thursday dinner, continue with step 6 for four servings. For Friday lunch, divide the remaining shrimp mixture between two airtight containers, let cool, and refrigerate. Store the remaining tortillas and desired toppings separately so the fajitas don’t get soggy. At lunchtime, reheat the filling and assemble the fajitas.

METHOD

1. Preheat the oven to 425°F (220°C), with one rack set in the top third of the oven and the other in the middle. Line two rimmed baking sheets with parchment paper.
2. Make the filling: Divide the peppers and onions between the pans and drizzle with the oil. Toss to coat, then spread out in a single layer. Bake for 15 minutes with one tray on the top rack and the other on the middle rack.
3. Make the marinade: In a medium bowl, whisk together garlic, jalapeño, sugar, chili powder, cumin, salt, pepper, and oil.
4. Add the shrimp to the marinade, tossing to coat evenly, and let marinate while the peppers and onions cook.
5. At the 15-minute mark, remove the peppers and onions from the oven. Divide the shrimp and any excess marinade between the pans, tossing everything together to coat in the marinade. Return the pans to the oven and turn the oven to broil. Broil for 3 minutes, then switch the trays between racks. Broil for another 3 minutes, until the vegetables are lightly charred and the shrimp are pink, firm, and opaque.
6. Assemble: Serve on warm tortillas (I just do this in the microwave: lay out on a plate—it’s okay if they overlap slightly—in 20-second increments), with sour cream, salsa, guacamole, cilantro, cheese, hot sauce, and a squeeze of lime, as desired. Enjoy!

STORAGE: Store the cooled shrimp mixture in an airtight container in the fridge for up to 3 days. To serve, reheat on the stove or in the microwave, then assemble the fajitas as in step 6.