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A filling breakfast, lunch, or dinner – all the bases covered  Prep & Cooking: 20-30 minutes Serves: 4-6 Main Ingredients: 1 package extra firm tofu 1 tbsp olive oil (optional) 1 large bell pepper, diced ½ white or yellow onion, diced ½ cup cremini or button mushrooms chopped 1-2 cloves garlic, minced 2 tbsp yellow mustard 1 tbsp Dijon style mustard ½ tsp onion powder 1-2 tsp turmeric powder salt and pepper to taste finely chopped green onion or parsley to garnish (optional) Method: Drain water from the tofu package, remove tofu and gently squeeze the block; applying enough pressure to release some liquid. 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 crumbling the tofu and should be done for a minimum of 10 minutes. In a large, high-sided pan, over medium heat, warm the oil and sauté the onion, and garlic until translucent, being careful not to burn the garlic. Add the chopped pepper to the pan and then the tofu, crumbling it into the pan into small pieces. Brown the tofu pieces for 5-7 minutes, stirring frequently to avoid sticking. Add the chopped mushrooms and continue stirring to incorporate all of the ingredients for an additional few minutes. When all of the vegetables are cooked and the tofu is lightly browned, add the mustards and seasonings. Stir the mixture to evenly distribute the mustard and spices and allow to cook uncovered for an additional 5-7 minutes. Remove from the heat and garnish with chopped green onion. Serve on its own, with toast or in a breakfast wrap. Tips & Variations:
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Garden favourites made even better when brought together in this crunchy, refreshing side!  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. Two Summertime favourites together in one sumptuous snack!  Prep & Baking: 15 minutes prep, 45 – 55 mins to bake Makes: 10 -12 slices or 12 muffins (20-25 mins to bake) Main Ingredients: 1 ½ cups whole wheat flour, or gluten free blend if you prefer 1 tsp cinnamon 1 tsp baking soda 1 tsp baking powder ½ tsp salt 3 medium ripe bananas – I freeze my bananas and quickly microwave them before use, see see our Strawberry-Rhubarb & Cardamom Coffee Cake recipe for more tips on using frozen bananas 1 ½ cups shredded zucchini – you can use a box grater for this or a food processor *after shredding, squeeze zucchini to release any excess moisture ¼ cup vegetable or melted coconut oil ¼ cup coconut sugar 2 tsp vanilla 2 tbsp lemon juice Zest of one lemon ½ cup blueberries Preheat oven to 350° and prepare a loaf pan or 2 muffin trays. In a large bowl, combine oil, sugar, lemon juice, shredded zucchini, and bananas. Stir to combine and use the back of your mixing spoon to break up the bananas until the mixture is smooth with few to no lumps. If your bananas are still firm you may wish to use a fork or a whisk to mash them. In a separate bowl, combine flour, cinnamon, baking soda, baking powder, and salt. After the dry ingredients are mixed, add them to the wet ingredients and stir to combine. Add the berries and lemon zest to the batter and gently fold the batter until incorporated. Fill your loaf pan and pat the batter down with a spoon or rubber spatula to pop any air bubbles. If you are opting for muffins, fill each of your prepared muffin cups around ¾ of the way full. Whether you are making a loaf or muffins, you can dot the tops with additional berries for a finishing touch. Bake at 350°F for 45-55 minutes for a loaf, or 20-25 minutes for muffins. Use a toothpick or knife to test the centre of the loaf or muffins; when it comes out clean they are done. Allow to cool for around 10-15 minutes before removing from the pan. Tips & Variations:
 A picnic staple perfect for an outing or at-home lunch Prep: 15-20 minutes Makes: 4-6 sandwiches Pairs well with: Oil-Free "Mayo" Main Ingredients: 1 package extra firm tofu 2-3 tbsp Oil Free Mayo or your preferred brand of plant-based mayonnaise 2 tbsp yellow mustard 1 tbsp Dijon style mustard 1 tsp onion powder 1 tsp garlic powder 1 tsp turmeric powder ½ tsp curry powder (optional) salt and pepper to taste ¼ cup finely chopped celery ¼ cup finely chopped green onion Method: Drain water from the tofu package, remove tofu and gently squeeze the block; applying enough pressure to release some liquid. 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 crumbling the tofu and should be done for a minimum of 10 minutes. In a large bowl, combine the mayonnaise, mustards, onion, garlic and turmeric powder, optional curry powder, salt, and pepper. Blend together to work out any lumps the may remain. Crumble the tofu into the bowl using your hands. Continue to break the tofu up while mixing it into the dressing with a fork. When the mixture has reached your desired consistency, add the celery and green onion and mix together with a few final stirs. You can use the eggless salad right away as a sandwich filling, on top of crackers, or salad. Alternatively, the spread will keep in the refrigerator for up to 1 week. As the mixture sits some separation of liquid from the tofu may occur, simply drain the liquid and enjoy! Sweet and tart Summertime flavours topped with a lightly spiced crumble  Prep & Cooking: 35-40 minutes Makes: 9x9 cake Pairs well with: Coconut Whipped Topping Main Ingredients: 1 ½ cup whole wheat flour – if you require or prefer a gluten free recipe use a flour blend 2 tsp cinnamon 1-2 tsp cardamom 1 tsp baking soda 1 tsp baking powder ½ tsp salt 3 medium ripe bananas – I freeze my bananas and quickly microwave them before use, see below for more tips ¼ cup liquid coconut or vegetable oil ¼ cup coconut sugar – if you don’t have coconut, sugar light brown sugar can be substituted 1 cup diced rhubarb 1 cup diced strawberries Crumble Topping: ¼ cup whole wheat flour – or flour of your choice ¼ cup old fashioned rolled oats – If you don’t have old fashioned oats, you can substitute quick oats 1/3 cup coconut or light brown sugar 2 tbsp liquid coconut oil or plant-based butter 1-2 tsp cardamom 1 tsp powdered ginger Method: Pre-heat oven to 400°F and prepare a 9x9 baking dish. Banana Tip: I use frozen bananas. Freezing ripe bananas is a great way to avoid waste and to have a stash of fruit ready for baking. I remove the banana stem prior to thawing; this creates a nice little opening for the ripe and often very soft fruit to travel through. I then place the bananas, peel on, flat on a plate and microwave them for 1-2 minutes; usually checking every 30 seconds after the first minute. By removing the stem prior to thawing, you will also avoid any bits of burnt banana peel (not a pleasant smell). When the bananas are thawed they can be easily squeezed from their peel right into your mixing bowl. If you have high-powered microwave you may wish to use a low or medium power setting or use the defrost feature instead; this may add a few minutes. In a large bowl, combine oil, sugar, and bananas. Stir to combine and use the back of your mixing spoon to break up the bananas until the mixture is smooth with few to no lumps. If your bananas are still firm you may wish to use a fork or a whisk to mash them. In a separate bowl, combine flour, cinnamon, cardamom, baking soda, baking powder, and salt. After the dry ingredients are mixed, add them to the wet ingredients and stir to combine. Add the diced fruit to the batter and gently fold the batter until incorporated. In an additional small bowl, add all of the crumble topping ingredients until combined. Transfer the batter to your baking dish, top with the crumble mixtures and bake for 25-35 minutes. Allow the cake to cool before serving. Serve alone or with fresh fruit, whipped topping, or plant-based ice cream. A fresh, bright and satisfying side dish  Prep & Cooking: 30 minutes Serves: 6-8 Main Ingredients: 1 cup orzo pasta (uncooked) 1 bell pepper, diced 1 ½ cups asparagus, chopped (approximately 15-20 stalks) 1 tbsp extra virgin olive oil 1 cups cherry or grape tomatoes, quartered Dressing: 1 tbsp extra virgin olive oil Juice of one lemon (approximately 2-3 tablespoons) 1 tsp agave nectar OR sugar 2 tsp Dijon mustard – use the mustard you have on hand 1 ½ tsp white vinegar 1 tsp each salt & pepper 3 tbsp fresh dill, chopped Method: Cook orzo according to package direction, drain water and set aside to cool. While the orzo is cooking take a few minutes to prepare the dressing. To mix the dressing you will need either a small bowl and a whisk or fork, or a jar with a secure, tight lid. Pour 2 tbsp olive oil, lemon juice, agave nectar, mustard, vinegar salt, pepper and dill into your container of choice. Whisk together or shake a lidded container until all ingredients are incorporated. In a small non-stick pan, heat 1 tbsp of olive oil over medium-low heat, add chopped asparagus and stir occasionally to avoid burning until asparagus is heated through. This should take 3-5 minutes. While asparagus is cooking, chop the bell pepper into pieces similar in size to the asparagus and quarter your tomatoes. Transfer cooled pasta to a large bowl and pour dressing over, toss to coat. Add warm asparagus, bell pepper and tomatoes and stir to incorporate. Allow salad to cool in the refrigerator or eat right away. Optional: Garnish with additional chopped dill and lemon zest. Tips & Variations:
Distinct aroma and flavour make this classic cold salad a unique addition to your spring or summer table  Prep & Cooking: 30-45 minutes Serves: 4-6 Pairs well with: Oil-Free "Mayo" Main Ingredients: 4 large potatoes, boiled and peeled – use what you have on hand, but I find thin skinned potatoes, i.e. red or Yukon gold work best. ¼ cup plant-based mayonnaise - follow the link above for our recipe or use what you have 1 tbsp Dijon mustard – if you don’t have Dijon, just use what you have ½ cup of chopped bell peppers – use one or more colours depending on what you have on hand 1/3 cup chopped celery (optional) ¼ cup chopped green onion 1 tbsp lemon juice 2-3 tsp yellow curry powder 1 tsp garlic powder Salt and pepper to taste Additional chopped peppers and green onion for garnish (optional) Method: Peel and dice cooked and cooled potatoes. In a small bowl, combine the mayonnaise, mustard, lemon juice, salt, pepper, curry powder, and garlic powder. Blend until all ingredients are combined. In a large bowl, combine the potatoes and dressing. Stir until the potatoes are well coated in the dressing. Add chopped celery, peppers, and onion. Stir again to incorporate all ingredients. Garnish with additional chopped peppers and onion and serve. For a more intense flavour, allow the salad to chill for a few hours or overnight. Tips & Variations:
Fresh and light, this dip makes a delicious sunny day snack  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. A bounty of colour & flavour combined!  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:
Topped with tasty fruit, this protein packed pudding is a winner!  Prep Time: 10 minutes & 4+ hours to set Serves: 2 Main Ingredients: 1 cup plant-based milk 3 tbsp chia seeds 1 large ripe banana ½ cup fresh berries 2 tsp cinnamon 1 tsp vanilla Toppings: ½ cup fresh berries ½ banana, sliced 2 tbsp maple syrup ¼ cup chopped walnuts – if you don’t have or like walnuts, use what you have on hand Method: In a blender, or using a hand mixer/blender, combine milk, banana, cinnamon, and vanilla. In a container, with a lid secure enough to shake, pour the banana-milk mixture over the chia seeds. Shake the container to combine; making sure that the seeds are immersed. Chill in the refrigerator for 4- 6 hour or overnight. The mixture should be a thick consistency and be easy to spoon into single-serve dishes. Top with chopped nuts, berries, banana slices, and a drizzle of maple syrup. Tips & Variations:
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