I have been getting a lot of questions lately about how to eat tofu that is what became the inspiration for this recipe.

Good for breakfast, lunch or dinner.

1 package (350grams) Organic medium firm tofu

4 Medium red skin potatoes, diced

1 Bell Pepper (Green, red, yellow or orange), diced

1 Carrot, shredded

2 Tbsp. Tamari

2 Tbsp. Nutritional yeast

3 Garlic cloves, minced

2 tsp. each. Parsley, cumin, chili powder, ground black pepper, curry powder

1/2 Tbsp. Sesame seeds

1. Boil potatoes under tender.
2. Fry potatoes until golden.
3. Mash tofu in a bowl and add tamari, nutritional yeast, garlic and spices, pepper and carrot. Mix.
4. Add tofu mixture to potatoes and continue to fry for about 10 minutes.

Looking for other breakfast ideas? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com 

Looking for something new to put in your kids lunches or take to work? These cookies are both Gluten Free (be sure you use gluten free oats, oat flour and baking soda) and vegan. I have also added Bakery on Main granola to these cookies (1/4 cup) and it adds a nice crunch.

3/4 cup Coconut Oil
3/4 cup Brown Sugar
2 Tbsp Flax Seeds, Ground
1/4 cup Warm water
2 tsp Vanilla

3/4 tsp Baking Soda
1/2 tsp Xanthan Gum
3/4 cup Oat flour
1/4 cup Tapioca Starch
2 tsp Cinnamon
2 1/2 cup Rolled Oats
1/2 cup Raisins
1/2 cup Dried Cranberries

1. Heat oven to 350F
2. Mix ground flax with warm water, let sit for a few minutes
3. Cream coconut oil, sugar and vanilla together
4. Stir in flax mixture
5. In another bowl mix baking soda, Xanthan gum, oat flour, tapioca starch, and cinnamon
6. Mix dry ingredients into wet ingredients
7. Stir in raisins, cranberries and oats (if using Bakery On Main Granola add here)
8. Drop dough by rounded spoonfuls into cookie sheet and flatten slightly with fork
9. Bake for about 10 minutes until slightly firm. Cool on wire rack.


Do you have special diet needs and are looking for recipes that suit them? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com 

These fries are kid approved. Play around with the spices and choose according to your mood. Leaving the skin on and baking these fries in the oven makes them a better option (and cheaper!) than the store bought variety. 

2 Medium Red Potatoes, cut into sticks

1/2 Tbsp. Chili powder, black pepper, garlic powder, curry powder, cumin

1 Tbsp. Sesame seeds

3 Tbsp. Olive Oil

1. Preheat oven to 425F
2. Boil cut potatoes until slightly tender
3. Place oil and spices on plate and toss potatoes
4. Sprinkle with sesame seeds and place on baking sheet
5. Bake for 20 minutes. Flip after 10 minutes.


Looking for meal ideas? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com 

This bread is both gluten free and vegan. The oats and seeds in the bread help to increase the fibre. It is a filling bread that toasts and freezes well. Enjoy!

Revised from Cream Hill Estates Oat Bread for Bread Machine

2 1/2 cups Water
1/3 cup Vegetable Oil
1/3 cup Milk Alternative
2 cups Oat flour (Gluten Free)
2 cups Oats, rolled (Gluten Free)
1 cup Brown Rice Flour
1 1/2 cups Corn Flour
1/3 cup Sugar
2 Tbsp Bread Machine Yeast
4 tsp Xanthan gum
1 tsp Salt
1/4 cup Ground Flax Seeds
3 Tbsp Chia Seeds
3 Tbsp Sunflower Seeds
3 Tbsp Hemp Seeds
3 Tbsp Sesame Seeds
2 Tbsp Poppy Seeds

1. Add liquid ingredients to bread machine container
2. Mix dry ingredients in a bowl
3. Set bread machine to rapid setting
4. Add dry ingredients to bread machine container when paddle starts to mix. Scrape sides and smooth top with spatula

Questions about gluten free foods? Contact Jill, Nurture The Future's Dietitian at nf.nutrition@gmail.com 

Last September I had the pleasure of working with Christine Cushing. This soup is inspired by one of her recipes. You can also find it on the Gluten Free Vegan's site, however, I have made some additional changes. It is not a complicated recipe and is one that the whole family can enjoy. It is both gluten free and vegan. This is a great way to start using dried beans for those who have yet to try because they can cook further in the soup.




1 cup      Dried Chickpeas
1 Tbsp    Olive oil
2            Carrots, diced
3 stalks  Celery, diced
12          Green beans, cut into bite size pieces
1/2         Onion, diced
3 cloves  Garlic, finely chopped
1 cup      Wild rice blend, rinsed
6 cups     Vegetable stock
3 Tbsp    Tomato sauce
1 tsp       Dried Oregano
2 tsp       Curry powder
2 tsp       Cumin powder
2             Bay leaves
2 tsp        Black pepper
2 tsp        Lemon juice

1. Soak chickpeas overnight or for a minimum of 6 hours. 
2. Drain and rinse chickpeas and cook as directed on package for 45 minutes to 1 hour. Drain before adding to soup.
3. Heat olive oil on low heat. Add carrots, onion, celery and green beans and cook until onions start to brown.
4. Add rice mixture and cook for 2 minutes.
5. Add garlic, cumin, curry powder, and oregano and cook for 1 minute.
6. Pour in vegetable stock, tomato sauce, chickpeas, bay leaves, black pepper and lemon juice.
7. Stir mixture and bring to boil. Reduce heat, simmer for 45 minutes.

Have a recipe that you would like to be adapted? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com 

These are great in sandwiches, to add to a meal or as a snack. Many kids enjoy these in their lunch instead of meat or just as a change. I recommend only choosing organic tofu. 

1 package (350 grams) Extra Firm Organic Tofu

Sauce:
1/4 cup Tamari soy sauce
2 Tbsp. Nutritional yeast
1 Tbsp. Honey or Rice Syrup
1 tsp. Chili powder
1 tsp. Curry powder
1 tsp. Cumin powder
2 cloves Garlic, minced
2 Tbsp. Onion, minced
2 Tbsp. Sesame seeds

1. Cut tofu into 1/4 inch strips
2. Mix sauce together and soak each tofu slice in sauce
3. Lay tofu flat on a baking sheet and sprinkle with more sesame seeds
4. Preheat oven to 350F and bake for 30 minutes



Looking for other ideas for lunches or snacks? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com 

Looking for a quick and easy lunch or dinner that the kids will enjoy too! Look no further. Involve the kids by having them choose what to include on their pizza and even help prepare it where possible. 

2 Whole Wheat Or Corn Tortillas
1/4 Cup Refried Beans
1/2 Cup Vegetables, diced (Use whatever you have: zucchini, corn, bell peppers, broccoli,
cauliflower, tomatoes)
1/2 Cup Lettuce, shredded

1. Preheat oven to 350F
2. Spread Refried beans on each tortilla
3. Place diced vegetables on each tortilla
4. Bake in oven for about 10 minutes, until crispy
5. Before serving add shredded lettuce


Looking for ways to serve healthy food for your family? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com 

I do a lot of grocery store tours for all ages, but when I have a group of kids I like to show them different fruits and vegetables they may have never eaten. Kale has been the trendy green for quite some time now, but I do make a point of showing it to the kids. When I ask what it is, I often am told it is broccoli. I go on to give this recipe for how to try kale chips and I find that this is a way that kids enjoy eating kale. Kids often enjoy helping make these too- they can tear the kale into pieces and sprinkle whichever spices they choose on it.

1 bunch   Kale
1 Tbsp     Olive oil or coconut oil
1 tsp        Garlic powder, cumin, chili powder, black pepper, curry powder (you can use all or some of these and spice                   according to your tastes)
1/4 tsp     Herbamare salt

1. Preheat oven to 300F
2. Thoroughly wash and dry the kale, remove the stem, and tear into bite-sized pieces
3. Toss with oil and place in a single layer on a cookie sheet
4. Sprinkle with spices
5. Bake for about 10 minutes or until golden but not black (you want them to be crispy but not burnt)

*oven temperature and cooking time may vary depending on your oven.

Interested in learning more about involving your kids in the kitchen? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com 

For those who don't usually like zucchini give this recipe a try. Great by itself, wrapped in a tortilla, on the cheese-less tortilla pizza, in tacos or fajitas.

1 Zucchini, diced
1 Tomato, diced
1 Can Corn (drained)
1/2 Bell Pepper, diced (use any colour)
3 Garlic cloves, finely diced
3 Tbsp Onion, finely diced
1 Tsp Cumin powder
1 Tsp Chili powder
1 Tsp Salt (herbamare)
2 Tsp Olive oil

1. Cook garlic and onion on low heat in a medium pot for about 2 minutes
2. Add tomato, bell pepper, corn, chili powder, cumin and salt
3. Add zucchini and place lid on pot.
4. Turn off heat and let sit for 15 minutes.

Looking for a recipe that is light and refreshing on those hot summer days. Not to mention quick too? This is a great one for the whole family. Allow the kids to pick and choose the parts of the salad that they want. If you want to add a bit more to this meal try adding some salsa and unsalted chips.

4-6 leaves of lettuce
1/2 red pepper, diced
1/2 cucumber, sliced
1/2 cup corn
1/2 cup black beans
1 avocado, diced
3 cherry tomatoes, halved
1/2 Tbsp Italian dressing

1. Wash lettuce and rip into bit sized pieces
2. Cut veggies, add corn, black beans and avocado
3. Toss with salad dressing and serve

Need help planning your meals or new meal ideas? Contact Jill, Nurture The Future's Registered Dietitian at nf.nutrition@gmail.com