Crispy Tofu, Lentil & Quinoa Bowls with Tahini Dressing
A nourishing, plant-based bowl with crispy tofu, hearty lentils, fluffy quinoa, fresh vegetables, and a creamy lemon-tahini dressing. You know how much I love tahini - so this is beautiful and delicious!
This bowl is packed with plant-based protein, fiber, healthy fats, and slow-digesting carbohydrates which are all things that can help support steadier blood sugar and energy throughout the day. The tofu, lentils, and quinoa provide protein and minerals, while spinach and tomatoes add antioxidants and micronutrients. Tahini brings in healthy fats plus minerals like magnesium and calcium, making this a really balanced, nourishing meal that supports both hormone health and overall energy. 🌿
Serves 2
Ingredients:
* 10 oz extra-firm organic tofu, pressed and cubed
* Avocado oil spray (you can edit this with avocado oil, coconut oil or even olive oil (just watch the heat point)
* 2 tsp tamari (bonus for organic)
* 1 tbsp cornstarch (also bonus for organic)
* 1/4 cup dry green lentils, rinsed
* Sea salt and black pepper, to taste
* 1/3 cup dry quinoa, rinsed
* 2 cups baby spinach (definitely organic)
* 1 cup cherry tomatoes, halved
For the tahini dressing:
* 2 tsp tahini (SUPER bonus for buying this raw organic)
* 1 tbsp water
* 1/2 tsp lemon juice
* Sea salt and black pepper, to taste
Directions
Preheat the oven to 400°F (205°C) and line a baking sheet with parchment paper (won't lie, I buy the non-bleached, hoping this makes a difference in this crazy world we live in).
Add the tofu cubes to a bowl and gently toss with the tamari and a light spray of avocado oil. Sprinkle in the cornstarch and toss again until the tofu is evenly coated.
Arrange the tofu in a single layer on the prepared baking sheet and bake for about 20 minutes or until golden and crispy.
Meanwhile, cook the lentils according to the package directions. Once cooked, drain and rinse them under cold water, then season with sea salt and black pepper.
Cook the quinoa according to the package directions. Once it has finished cooking, add the baby spinach, cover, and let it sit for 2-3 minutes, just until the spinach has wilted. Season with sea salt and black pepper.
To make the dressing, whisk together the tahini, water, and lemon juice until smooth and creamy. Season to taste with sea salt and black pepper (i've done this with my fork if I can't manage to find my wisk)
Divide the quinoa and spinach between two bowls. Top with the lentils, crispy tofu, and cherry tomatoes, then drizzle with the tahini dressing.
Enjoy!
Per serving: approximately 1 1/4 cups tofu, 1/2 cup quinoa, 1/4 cup lentils, 1/3 cup spinach, 1/2 cup tomatoes, and 1 tablespoon tahini dressing.
I LOVE using rice paper - truly I don't do it enough for all the fun things you an make with it. You an even make a very tasty vegan bacon with it too!
The key here is that the salmon is an Omega-3 powerhouse plus protein! Which for better or worse these days (think protein craze going on) we do need it in our lives (think building muscle and such). This recipe also has some yummy veggies snuck in there and you can edit these however you desire!
Ingredients:
- 6 Rice Paper Wraps
- 10 ozs Canned Wild Salmon (drained and broken into large chunks)
- 1/2 Cucumber (large, julienned)
- 2 Carrot (medium, julienned)
- 2 stalks Green Onion (cut in big pieces)
- 1/4 cup Tamari
- 1 tsp Honey
Directions:
- Soften a sheet of rice paper by submerging it in a shallow dish of water for five seconds. Transfer to a plate. Arrange the salmon, cucumber, carrot, and green onion on top.
- Fold the bottom of the rice paper over the filling, then fold in the sides. Roll tightly until completely wrapped. Transfer to a plate, and repeat until all ingredients are used.
- In a small bowl, whisk together the tamari and honey. Enjoy!
2 servings
As we’ve discussed many times, I LOVE tahini, so this recipe just fits so beautifully with all of these flavors.Shawarma spice is warm, earthy, savory, and just a little smoky. The blend typically includes cumin and coriander for that earthy, citrusy base, paprika for color and mild smokiness, turmeric for its gorgeous golden hue, garlic powder for savory depth, and warm spices like cinnamon, cardamom, cloves, and allspice.
It is DELICIOUS and the good news is you can usually find a ready-made shawarma spice blend right at the grocery store.
You can also swap the shawarma seasoning for **za’atar**, which is another blend I absolutely love. Za’atar typically contains dried wild thyme, ground sumac, toasted sesame seeds, and salt. The sumac gives it this slightly bright, tangy flavor that is SO good with tahini.
And while you have the za’atar out, try it with cream cheese and cucumbers. Trust me. So simple and so freaking good.
You can find za’atar already blended at most grocery stores, too, which means no measuring out twelve different spices just to make dinner. We love that.
Ingredients:
- 7 ozs Tofu (extra-firm, pressed, cubed)
- 1/16 oz Avocado Oil Spray
- 1/2 tsp Shawarma Spice Blend
- 2 tsps Cornstarch
- 2 tsps Water
- 1 tsp Tahini
- 1/2 tsp Lemon Juice
- 3/4 cup Purple Cabbage (thinly sliced)
- Sea Salt & Black Pepper (to taste)
- 1/2 Cucumber (small, sliced)
- 1 Brown Rice Tortilla (large)
Directions
- Preheat the oven to 400ºF (205ºC). Line a baking sheet with parchment paper.
- Add the tofu cubes to a bowl and gently toss with the oil and shawarma spice. Add the cornstarch and gently toss until the tofu is well coated. Arrange the tofu on the prepared baking sheet. Cook in the oven for 20 minutes until crispy.
- In a medium bowl, whisk together the water, tahini, and lemon juice until smooth. Add the cabbage and toss to combine. Season with the salt and pepper.
- To assemble, top each tortilla with the cabbage, tofu, and cucumber. Roll tightly into a wrap. Enjoy!
1 serving
I love tahini - truly. It's one of my favorite things to use; whether that's in my breakfast, my salad, in my desserts and well you get the idea, it can be used in so many ways!
This is one of those breakfasts (or snacks!) that packs a whole lot of nourishment into one bowl. The combination of protein powder, chia seeds, tahini, and oats gives you protein, healthy fats, and fiber to help keep you full and support steadier blood sugar and energy. Chia seeds are also a great plant-based source of omega-3s, while tahini provides minerals like calcium and magnesium. And those blueberries aren't just there because they're delicious, they're packed with antioxidants and vitamin C. It's balanced, satisfying, and a perfect example of how we can build meals that support our bodies without making nutrition ridiculously complicated.
Ingredients:
- 1 1/2 cups Unsweetened Almond Milk
- 3/4 cup Unsweetened Coconut Yogurt
- 1 cup Oats
- 1/2 cup Chia Seeds
- 1 cup Vanilla Protein Powder
- 3 tbsps Tahini
- 1 1/3 cups Blueberries
Instructions:
- In a blender, combine the milk, yogurt, oats, chia seeds, and protein powder. Blend on high until smooth.
- Pour into a sealed container and refrigerate overnight or for at least eight hours.
- Divide the oats evenly between bowls or containers. Top with tahini and blueberries. Enjoy!
4 servings
When people hear "support your hormones," they often think they have to give up chocolate.
Thankfully, that's not the case.
One of the biggest things I teach is that supporting your hormones starts with supporting your blood sugar.
Instead of eating carbohydrates on their own, pairing them with healthy fats and protein can help create steadier energy and keep you feeling fuller longer.
That's exactly why I love this simple snack.
The rice cake provides carbohydrates for energy, while the peanut butter adds healthy fats and protein. Top it with dark chocolate (because yes, chocolate can absolutely fit into a healthy lifestyle!) and a sprinkle of flaky sea salt, and you've got a delicious snack that satisfies your sweet tooth while supporting more balanced blood sugar.
Remember, hormone health isn't about eating perfectly, it's about making small, consistent choices that help your body feel supported.
I hope you enjoy this one as much as I do!
Ingredients:
- 4 organic rice cakes
- 1/4 cup organic peanut butter
- 1/2 cup dark chocolate chips (I use the enjoy-life dairy free brand usually)
- 1/2 teaspoon coconut oil
- Flaky sea salt
Directions:
- Melt the chocolate chips and coconut oil together using a double boiler or in 30-second intervals in the microwave (I just melt these in a small sauce pan, so many things work!)
- Spread the peanut butter evenly over each rice cake.
- Spoon the melted chocolate over the peanut butter.
- Sprinkle with flaky sea salt.
- Refrigerate for about 10 minutes, or until the chocolate has set.
- Enjoy!
