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Summer weather has arrived and it’s time to get into some cool meal prep. Not every meal has to be hot, and a spicy gazpacho soup is just the ticket when the sun hits noon. These recipes showcase the freshness of summer, so get ready to dig into a few of our seasonal favourites. Don’t forget to share pictures of your creations on Instagram and Facebook and tag @veghead.ca. If you’re finding value in VegHead please consider sharing with friends… and as always feel free to ask questions and send us your comments.

Breakfast

fresh rhubarb muffins
Rhubarb Oat Muffins

These seasonal, rhubarb muffins take advantage of oat flour to give your morning a tasty and nutrient rich start.

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Lunch

garden fresh gazpacho soup
Authentic Homemade Gazpacho

Gazpacho is the perfect summer lunch that’s cool, quick, easy and packed with fresh tomatoes.

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Dinner

Summer roles
Garden Fresh Summer Rolls

Summer rolls are another cool meal for those hot summer days. Lentils provide the protein while a delicious peanut sauce provides the flavour.

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Snacks & Desserts

homemade granola bars
Homemade Granola Bars

Homemade granola bars are perfect for snacking. They typically have less sugar than store bought without sacrificing taste.

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The shopping list is broken down by meal for ease of use. We try to include recipes that use the same ingredients more than once so that you don’t end up with food waste. Because of this you’ll see that if an ingredient in the breakfast recipe is also in the dinner recipe it is only listed once. Let us know if you like this way of laying out the shopping list or if you have a better suggestion. If you’ve been following along for a few weeks you’ll notice that many of the ingredients are things that were used in weeks past.

Shopping LIst

  • Breakfast

  • Oat flour

  • Coconut sugar

  • Baking powder

  • Cardamom powder

  • Coconut oil

  • Applesauce

  • Oat milk

  • Vanilla extract

  • Sliced almonds

  • Fresh rhubarb

  • Lunch

  • 4 large tomatoes

  • 1 green bell pepper

  • 2 English cucumbers

  • 1 green chili

  • 2 Limes

  • 1 head of garlic

  • Apple cider vinegar

  • Olive oil

  • Cilantro

  • Dinner

  • 1 – 540 ml can of lentils or 1 cup dry lentils (green or brown)

  • 1 package of rice paper wrappers (available in most grocery, health food and Asian food stores)

  • Carrots

  • 1 small cabbage (or a bag of shredded cabbage)

  • 1 bunch of green onions

  • 1 red bell pepper

  • 1 bunch of fresh mint

  • Natural peanut butter

  • Rice vinegar

  • Sriracha or red pepper flakes

  • Tamari or soy sauce

  • Sesame oil

  • Dessert and Snacks

  • Rolled oats

  • Walnuts

  • Raisins

  • Dried cranberries

  • Chia seeds

  • Cinnamon

  • Maple syrup

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VegHead for a Day | Week 10
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