Prep & Cooking: 20 minutes plus additional time in the refrigerator
Serves: 4-6
Pairs well with: Oil-Free "Mayo"
 
Main Ingredients:
1 cucumber thinly sliced
5-10 radishes (depending on size and preference) also thinly sliced
*a mandolin is not necessary and a sharp knife will do just fine, whatever you choose to use – be careful!
2 tbsp of fresh dill, chopped
1 small red onion, chopped
 
Dressing:
1/3-1/2 cup Oil-Free Mayo or your favourite store bough plant-based mayonnaise
*if using Friendly Food’s Oil-Free "Mayo" recipe, the following ingredients are in addition to those already incorporated in the original recipe
1 clove of garlic, minced
1-2 tsp Dijon style mustard
½ - 1 tsp salt
½ - 1 tsp pepper
2 tbsp lemon juice

Method:
In a large bowl, combine dressing ingredients and whisk together. Thin the dressing as needed with additional lemon juice.
 
Add the sliced cucumber, radish, dill, and red onion and toss to coat. Transfer the salad to a bowl for serving, if desired, and top with additional ground pepper and dill.
 
Keep the salad refrigerated until ready to serve. This salad is best served cold and has an enhanced flavour if allowed to sit for a few hours before enjoying.

Prep & Cooking: 20 minutes (add additional cooking time if you are using dried beans)
Makes: 1 ½ cups
Pairs well with: Chili Lime Pita Chips

Main Ingredients:
1 jar or can (400ml/15 oz.) chickpeas, drained and rinsed
2-3 cloves garlic
¼ cup olive oil
Juice and zest of half a lemon
2-3 tbsp tahini (optional)
1 ½ tsp salt
1 tsp (or more) freshly ground black pepper
½ tsp cumin
3-4 tbsp chopped fresh dill

Optional Garnish:
Lemon zest, fresh dill sprigs and/or additional freshly ground black pepper

Method:
In a food processor or blender, combine chickpeas, garlic, oil, lemon juice, and tahini. Blend until smooth. Add the lemon zest, salt, pepper, cumin, and dill and continue to blend until all spices and herbs are incorporated.

Remove from processor and transfer to a small bowl or storage container.
Garnish with additional lemon zest, dill, and/or cracked black pepper.
Serve with cut vegetable, crackers or toast.
This hummus will keep in the refrigerator in a sealed container for up to 1 week.

Prep & Cook time: 15 mins
Serves: 6-8
Pairs well with: Zesty Herb Dressing
​
Main Ingredients:
1lb dry pasta of your choice – shaped pasta such as bowtie or rigatoni make for a nice presentation and tend to hold the dressing well
½ - ¾ cup of Friendly Food’s zesty herb dressing – if you are short on time or ingredients your favourite pre-made Italian dressing will do the trick
½ bell pepper, chopped
½ cup green beans, raw and chopped
½ cup red onion, chopped
½ cup grape tomatoes, quartered
10 or more olives, pitted and chopped – we chose kalamata, but use what you like and have on hand
 
Method:
Cook your chosen pasta until al dente, often the package will indicate a range of 8-12 minutes.
 
While the pasta is cooking, wash and chop your vegetables. Keeping your cut vegetables small and around the same size makes the finished salad easier to eat.
Drain your pasta and allow to cool for just a few minutes. Dressing the pasta while it is still a little warm enhances the flavour; bringing the herbs and seasonings to life and helps to ensure the pasta is well coated.
 
Toss the cooked pasta in the dressing to coat and add the chopped vegetables.
Give the salad an additional few stirs to blend the vegetables evenly throughout the pasta.
Add additional salt, pepper, and chopped fresh herbs if desired.
 
Serve immediately or allow the flavours to intensify by refrigerating for a few hours.
The salad will keep for several days in a sealed container in the refrigerator.
 
Tips & Variations:

• This pasta salad is versatile and options for veggie swaps are endless, choose brightly coloured peppers of your choice and easily substitute small broccoli florets for green beans
• Make as much or as little as you need, this recipe is easily halved or doubled
• For added visual appeal choose naturally coloured pasta

Prep & Cooking: 5 minutes
Makes: 1 cup
 
​Main Ingredients:
¾ cup olive oil
¼ cup white wine vinegar
1 clove fresh garlic, grated
1 tsp dried oregano
1tsp dried basil
1 tsp dried thyme
1 tsp onion powder
1 tsp red pepper flakes
1 tsp agave syrup or sugar
2 tbsp lemon juice
2 tbsp Dijon mustard
1 tbsp nutritional yeast (optional)
Salt and pepper to taste
 
Method:
In a small bowl, whisk together oil, vinegar, mustard, lemon juice, agave, and garlic. When ingredients are combined, add the herbs, seasonings, and nutritional yeast. Stir to combine. Store in an airtight jar in the refrigerator and shake before using. Use right away, allow the dressing to sit for a few hours, or overnight in the refrigerator for a more intense flavour.
 
Tips & Variations:

• The oil, vinegar, mustard, and lemon juice are a base – add whatever herbs you have on hand or would like to experiment with
• This dressing compliments a green salad but can also be used as a tofu marinade
• Have a crowd to feed? You can easily double this recipe!

Prep & Cooking: 20 minutes (add additional cooking time if you are roasting the beets yourself)
Makes: 2 cups
Pairs well with: Chili Lime Pita Chips

Main Ingredients:
1 jar or can (400ml/15 oz.) chickpeas, drained and rinsed
2-3 cloves garlic
¼ cup olive oil
2-3 tbsp lemon juice
2-3 tbsp tahini (optional)
1 ½ tsp salt
1 tsp freshly ground black pepper
1-2 tsp cumin
4-5 medium beets (approximately 1 ½ cups), peeled, roasted and sliced (not pickled)

Optional Garnish:
Thinly sliced beets, freshly ground black pepper, and/or a drizzle of olive oil

Method:
In a food processor or blender, combine chickpeas, garlic, oil, lemon juice, and tahini. Blend until smooth. Add the salt, pepper, cumin, and sliced beetroot and continue to blend until all ingredients are incorporated. Avoid adding too much liquid with the beets initially. If you want to thin the hummus or make the colour really ‘pop’ add beet juice a few tablespoons at a time.

Remove from processor and transfer to a small bowl or storage container.
Garnish with additional sliced beets, cracked black pepper, and/or a drizzle of olive oil.
Serve with cut vegetable, crackers, or toast.
This hummus will keep in the refrigerator in a sealed container for up to 1 week.

Prep & Cooking Time: 45 minutes
Serves: 4-6

Main Ingredients:
1 package of firm or extra firm tofu - usually packages are anywhere between 325-450 grams
¼ cup peanut butter
3 tbsp tamari or soy sauce
1 tbsp rice vinegar
2 tbsp sriracha sauce
Juice of one lime or 2 tbsp of lime juice
1 clove of garlic crushed or 1 tsp minced
1/3 cup chopped salted and roasted peanuts (optional garnish)
¼ cup chopped green onions and/or chili peppers (optional garnish)

Method:
Drain water from the tofu package, remove tofu and gently squeeze the block applying enough pressure to release some liquid but not enough to crumble the tofu. You may want to do this over the sink in a colander.

Wrap the tofu in paper or cloth towel and place on a plate large enough to catch any liquid that will drain. To speed the draining process, place a heavy object securely on top, I find a can of beans works well. This will allow excess water to drain before slicing the tofu and should be done for a minimum of 10 minutes.

In a small bowl combine peanut butter, tamari, vinegar, sriracha, lime juice and garlic. Whisk together until the mixture forms a thick sauce and there are no lumps of peanut butter.

Set sauce aside and unwrap the tofu.
Slice tofu into thin strips, approximately ¼ inch thick or small cubes (as pictured).
In a dry pan over medium-low heat, brown tofu for 3-4 minutes per side (2 sides).
When tofu is browned, remove from heat and add sauce mixture, tossing to coat.
If the sauce appears too thin, return coated tofu to low heat for 1-2 minutes stirring frequently until the sauce reaches desired consistency.

Top with chopped peanuts, chili, and green onion, serve over rice or noodles or with a side of greens.

Tips & Variations:

• To ensure this meal is gluten free be sure to use tamari in place of soy sauce
• To create a nut-free version, substitute tahini for peanut butter and toasted sesame seeds for peanuts
• Want to tone down the spice? Substitute ketchup for sriracha, this will help maintain the consistency of the sauce but decrease the heat

Prep & Cooking: 5 minutes
Serves: 1-2

Main Ingredients:
2 tbsp tahni (sesame seed butter)
1 tbsp maple syrup
1 tbsp apple cider vinegar
1 tbsp lemon juice
1 tsp turmeric
Pinch of cayenne (optional)
Pinch of salt (optional)
2-3 tsp water (use, if necessary, to thin out the dressing - depending on desired consistency)

Method:
In a small bowl, mix together the tahini, lemon juice, vinegar, and maple syrup.
When blended and smooth, add turmeric, salt, and cayenne and stir to combine.
If you would like a thinner consistency, add water a teaspoon at a time and continue to whisk together.

Tips & Variations:

• You can make as little or as much of this dressing as you like, just double or triple the recipe
• The dressing keeps for up to 2 weeks in a sealed container in the refrigerator
• Sprinkle toasted sesame seeds or shelled hemp seeds over your dressed salad for additional flavour

Prep & Cooking: Soaking cashews for 4-24 hours and 10-20 minutes to combine ingredients and process
Serves: 6-8 as an appetizer
Pairs well with: Fall Menu Plan

Main Ingredients:
1 cup raw cashews – you can use whole or pieces, whole cashews are easier to work with if soaked longer
2 cloves or 2-3 tsp crushed garlic
2 tbsp fresh sage
2 tbsp fresh thyme
3-4 tbsp fresh dill
1 tsp salt
1 tsp ground pepper
Juice of half a lemon
2 tsp nutritional yeast (optional)

Method:
In a lidded container, soak 1 cup of raw cashews in water for a minimum of 4 hours, to a maximum of 24 hours. The longer you soak the cashews, the easier the nuts are to process and blend. If you will be using an older or low-power blender or food processor soak the nuts as long as possible.

Drain the water and transfer the nuts to a blender or food processor. Add garlic, herbs, lemon juice, nutritional yeast, salt & pepper. Blend all ingredients until smooth. This will take awhile, up to 10-20 minutes depending on the power of your machine. You will need to stop the blender or processor several times to scrap the sides.

Once you have reached a smooth consistency, transfer the nut cheese mixture to a lidded container and keep in the refrigerator until ready to eat. Serve with crackers, toast or flatbread and enjoy!

Tips & Variations:

• Use the herbs you have on hand. If you have dried herbs use the following amounts:
  • 1 tsp dried sage
  • 1 tsp dried thyme
  • 1 ½ - 2 tsp dried dill

Prep & Cooking: 10 minutes
Serves: 6-8
Pairs well with: Fall Menu Plan

Main Ingredients:
3 tbsp plant-based butter or olive oil
2 cloves garlic, minced
1/8 cup finely chopped onion
1 cup cremini mushrooms, chopped
2 tbsp corn starch or flour
2 cups vegetable broth or use stock cubes, just follow the instructions to create 2 cups of stock
1 tbsp tamari or soy sauce (optional)

Seasonings:
1 tsp fresh thyme or ½ tsp dried thyme
1 tsp fresh sage or ½ tsp dried sage
1 tsp fresh rosemary or ½ tsp dried rosemary – chop the rosemary leaves into small pieces to avoid a “chewy” gravy
salt & pepper to taste

Method:
In a medium saucepan over medium heat, melt plant-based butter. Reduce heat to low and add garlic and onion; sautéing for a few minutes until the onion is soft. Be sure to watch the heat and reduce if the garlic is starting to brown. Add chopped mushrooms and continue to sauté over low heat, allowing the mushrooms some time to cook. Stir occasionally to avoid burning or sticking.

While the mushrooms are cooking, combine the corn starch with 2-3 tablespoons of broth and whisk together. If you skip this step and add the corn starch directly to the gravy at the end, the corn starch will stay lumpy and your gravy won’t be smooth.

Set the corn starch and broth mixture aside and add remaining stock to the saucepan. Use a wooden spoon to scrap the bottom of the pan and remove any bits that may have stuck to the bottom; the broth will help loosen them. Add the corn starch and broth mixture slowly, and whisk to incorporate. After the all ingredients are combined, turn the heat up to medium and bring the gravy to a boil; allow the mixture to gently boil for 1-2 minutes and reduce heat to low. The gravy will start to thicken. Continue to stir to avoid burning and whisk again if needed.

After gravy has thickened, add salt and pepper and give it a taste. If you would like to add the tamari or soy sauce for an additional richness, add that now.

This gravy keeps well in a lidded container, in the refrigerator for up to a week.

Tips & Variations:

• This is an easy item to make ahead for a dinner, just reheat over low heat and whisk out any lumps that may form during refrigeration