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Recipes

Home » Blog – new » Blog – new » High-Protein Salads to Get You Back in Routine

High-Protein Salads to Get You Back in Routine

July 31, 2024

As we ease back into routine, we are all looking for simple and delicious ways to enjoy summer produce, while packing in a bit more protein, and prepping for the week ahead. These high protein salad recipes are as full of protein as they are flavour. Plus check our extra tips on un-traditional ways to amp up the protein even more.

Easy ways to bump up the protein in salads:

Other than adding a protein itself, there are a few easy ways to add 3-6 grams of additional protein with these simple swaps and additions!

Hemp Seeds: 3g of protein per tablespoon! Sprinkle them on top or make into a creamy dressing such as this hemp seed ranch.

Greek Yogurt: Greek yogurt is a great swap in creamy dressings to add additional protein!

Silken Tofu: Blend tofu into salad dressings to replace sour cream, mayo or cashews

Nutritional Yeast: Add umami flavour and protein by adding nutritional yeast to salads and dressings

Tahini: 4 grams of protein per tablespoon! Tahini makes a great base for a dressing.

Grains: Yes grains have protein too! Whole wheat couscous, quinoa, farro and even pasta will add 6-9 grams of protein per salad.

High Protein Ceasar Salad with Hummus Dressing

Made with chickpeas and tempeh bacon for extra plant-based protein. Swap traditional dressing for this 5-minute hummus dressing for even more protein!

Protein Pesto Pasta Salad

This creamy pasta salad, boosts the protein by adding greek yogurt to the pesto! Swap out traditional pasta for a chickpea based pasta for even more protein.

Superfood Salmon Salad

Sweet potatoes, salmon and feta make the perfect combo in this high protein salad. Tip: Add avocado or fresh blueberries for an extra boost of anti-oxidants

Summer Chipoltle Chicken Cobb Salad

Chipoltle chicken, summer strawberries and cilantro dressing make the ultimate combo in this summer salad. Try it for meal prep!

No Mayo Tuna Salad

Swap the mayo in traditional tuna salad for protein packed hummus! Sweet potatoes add extra nutrition and fibre.

Chopped Taco Salad

All the best taco toppings in a refreshing salad. Made with ground turkey, black beans, and greek yogurt.

Umami Dragon Bowls

Packed with plant-based protein from tofu, tahini and nutritional yeast, these bowls are great to clean out whatever you have in the fridge!

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Emma McDonald

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✨ GIVEAWAY! ✨ We’re celebrating #World #Veg

✨ GIVEAWAY! ✨

We’re celebrating #World #VeganDay with the ultimate plant-based brunch board and giveaway! Enter to win a prize pack featuring @savedasea’s plant-based salmon and vegan tuna, @plantbasedworkshop’s ready-to-bake vegan cinnamon rolls, and a SPUD gift card!

Here’s how to enter:⁠

1️⃣ Follow @savedasea @plantbasedworkshop & @spuddelivers
2️⃣ Tag one friend in the comments (multiple comments = multiple entries)
3️⃣ Bonus entry: share this reel to your story

This giveaway ends on Monday, November 7, 2022 at 11:59pm. Winner must reside in the Lower Mainland, Vancouver Island, or Thompson Okanagan and will be randomly selected and DM’d. This collaboration is not sponsored, endorsed, or affiliated with Instagram in anyway.

Less food waste, more 🎃! Check out these ways t

Less food waste, more 🎃! Check out these ways to use up the scraps from your pumpkin!

🎃 Guts - Make pumpkin broth by boiling with: onion, garlic, carrots, celery and herbs
🎃 Seeds - Roast in olive oil, and your favourite spices
🎃 Cut outs - Save the cut-outs from making you jack-o-lantern, you can roast these and turn it into pumpkin puree!

(Note: this is best used for savoury recipes, it is not the same as a sugar pumpkin used for pies)!

If the pumpkin has been outside for an extended period of time, we don’t recommend eating it. Simply compost it, or feed to wildlife if permitted in your area!

Cue the perfect comforting meal for a cozy night i

Cue the perfect comforting meal for a cozy night in! SPUD friend @thewritereats shared her recipe for Pudla, a traditional Indian lentil wrap. Enjoy it with your favourite curry or chutney for an easy and warming fall meal.

Recipe for 8 wraps:

• 2 1/2 cups soaked lentils
• 1 1/4 cups water
• 1 tsp salt
• 1 clove garlic (optional)
• 1/2 tsp spices of choice (turmeric, cumin or garam masala)
• 1/4 - 1/2 cup chopped cilantro (optional)
• 3-4 tbsp of oil/butter for cooking

Method:

Soak lentils in water for 4 hours or overnight, drain, rinse twice. Add the soaked lentils to the blender with 1 1/4 cups of water, salt, garlic, spices. Blend.

Let sit for 5-6 mins until it slightly thickens up, almost like pancake batter but a bit runnier.

Heat up oil/butter in a pan, spread it thin & cook on medium-high heat until lightly golden brown. Flip and cook the other side.

Serve with your favourite curry, chutneys, yogurt dip or as a wrap. Enjoy!

#fallfood #cozyfood #easyrecipe #fallrecipes

🤎 GIVEAWAY 🤎 Cozy up this fall with delicio

We are wrapping up #WasteReductionWeek with Sharin

We are wrapping up #WasteReductionWeek with Sharing Economy Saturday! Did you know that using services like car shares, bike shares, clothing rentals, and even libraries reduces your environmental footprint? Products in the sharing economy are built to be long-lasting and more efficient so multiple people can use them. This reduces the number of new products being created as well as waste ending up in the landfill!

Just like you carpool your groceries with SPUD, why not also carpool yourself! If you’re new to the sharing economy, we’ve partnered with @EvoCarShare to make it easy to get started. Sign up at evo.ca using code 'SPUD' for a free membership and 45 driving minutes for free!

What are your favourite services in the sharing economy?

As food costs rise, so do the number of food insec

As food costs rise, so do the number of food insecure households... and mega-grocery chain profits.

At SPUD, we are proud to support hundreds of local farmers and artisans. By supporting local, it keeps money within the local economy, supports people (not billionaires), and so much more— just another reminder of the amazing benefits of supporting local businesses.

🎉 GIVEAWAY 🎉 Today is #PlasticsThursday—a

🎉 GIVEAWAY 🎉

Today is #PlasticsThursday—a day highlighting the ways we can reduce plastic use & motivate each other to tackle plastic waste and pollution. To celebrate, we’ve partnered with a few of our favourite low-waste vendors to give away the ultimate plastic-free prize pack!

Want to win? Here’s how to enter:

1️⃣ Follow @spuddelivers @betterbasicsco @bottlenone @olabamboo @gogobags
2️⃣ Like and save this reel
3️⃣ Tag a friend in the comments (1 comment = 1 entry)
4️⃣ Bonus entry: share this reel to your story

The winner will receive one prize pack (worth approx. $268) which includes:

4-Pack Maple Wood Toothbrushes (OLA Bamboo)
1 Eco-Friendly Dental Floss (OLA Bamboo)
1 Bamboo Cotton Swabs (OLA Bamboo)
1 Natural Deodorant - Imperium (OLA Bamboo) 1 Soap Dispenser (Better Basics Co) 1 Soap Refill (Better Basics Co)
1 Travel Set of the winner’s choice (Bottle None)
4 Large Snack Bags (gogoBags) 4 Utensil bags (gogoBags) 
This giveaway ends on Wednesday, October 26, 2022 at 11:59pm. Winner must reside in a SPUD delivery area and will be randomly selected and DM’d. This collaboration is not sponsored, endorsed, or affiliated with Instagram in anyway.

#wastereductionweek #cirrculareconomy @circulareconomymonth

Today is #TextileTuesday—a day that raises aware

Today is #TextileTuesday—a day that raises awareness about the environmental consequences of clothing and textiles consumption, and provides information on how to extend the life of clothing.

When thinking of ways to reduce our waste, food and plastic are often what comes to mind. However, clothing production has doubled over the last 15 years, making it one of the world's biggest polluters.

At SPUD, one of our key sustainability pillars is Closing the Loop. By supporting the circular economy for textiles, we are able to:

👚 Use fewer resources, reducing waste
👚 Decrease recycling costs
👚 Provide living wages for those working in clothing manufacturing companies

Want to reduce your impact? Swipe ➡️ for a few ideas.

It's #WasteReductionWeek! At SPUD, we are committe

It's #WasteReductionWeek! At SPUD, we are committed to fighting waste at every stage of our business. We are so proud that waste reduction and supporting the circular economy are two key components of our sustainability strategy. ♻️ 🌎 💚

From fighting food waste at our warehouse, to taking back glass and plastic to be reused and recycled, to partnering with amazing local partners and vendors, swipe through for some of the ways we love to fight waste every day.

Stay tuned all week long for themed days, tips for reducing waste, discounts, a plastic-free giveaway and more! #CircularEconomyMonth

Bee pollen is a superfood powerhouse! Sprinkle it

Bee pollen is a superfood powerhouse! Sprinkle it on granola, smoothie bowls, avo toast, and salads to take advantage of its amazing benefits. 🐝🍯

Shop @beekeepers_naturals bee pollen and more on sale for 30% all month long!

#beepollen #beekeepersnaturals #superfood

Tis’ the season for delicious, local fall produc

Tis’ the season for delicious, local fall produce! 🥕🍂 Grab your customizable Fresh Harvest Box for amazing deals on local and organic fruits & veggies!

Participating in Sober October? Try this 2-ingredi

Participating in Sober October? Try this 2-ingredient ginger pear mocktail that’s perfect for fall. 🍐

Ingredients:
• Organic pear juice
• Ginger kombucha
• Garnish: sliced pear

Fill your glass of choice with ice. Fill 2/3 of the way with pear juice and remaining 1/3 with ginger kombucha. Garnish with sliced pear. Cheers!

#mocktails #mocktailrecipe #falldrinks #fallrecipes #soberoctober

Hello pumpkin spice season! Try these anti-inflamm

Hello pumpkin spice season! Try these anti-inflammatory Pumpkin Spice Glazed Donut Holes from @thepurelife_ for glowing skin ✨

Ingredients:
• 1 cup raw cashews
• 1 packed cup of Medjool dates
• 1/4 cup shredded coconut
• 1/4 cup canned pumpkin puree
• 1 tsp pumpkin pie spice
• Pinch of sea salt

Glaze:
• 2 tbsp maple syrup
• 2 tbsp coconut oil
• 2 tbsp coconut butter (optional)

Method:

Soak the cashews for 10 minutes while you prepare the other ingredients.

Remove the pits from the dates. Add the dates and the soaked (and drained) cashews to a medium-sized food processor.

Pulse for a few minutes and then add the coconut, pumpkin puree, pumpkin pie spice and pinch of sea salt. Blend for 5ish minutes or until the mixture is nicely combined (you may need to scrape down the sides a few times).

Take the mixture out and place in the fridge for at least 30 minutes to harden.

Next, remove the mixture from the fridge and with your hands, begin to roll 1 tbsp of the mixture into small balls. Lay them on a baking tray or in a glass container and place in the freezer for 30 minutes.

While you wait for the balls to freeze, heat up the glaze mixture. Add the maple syrup, coconut oil and coconut butter to a small saucepan and heat until nicely combined. Whisk with a fork to mix.

Take the balls out of the freezer and dip them in the glaze mixture (coating the whole ball evenly). Place back in the freezer and let cool for 30 mins. You can choose to dunk them in the mixture again (I did), but this is optional and makes for a yummier harder glaze.

Store in the freezer in an airtight container for up to 2 weeks (but they will probably be gone before then!). The glaze will melt if you store these in the fridge, make sure to eat them straight from the freezer for the most delicious texture.

#pumpkinspice #pumpkinspiceeverything #fallrecipe #healthydessert #easydessert

Save the peels and cores from your fall apple cris

Save the peels and cores from your fall apple crisp, pie, and crumble baking to make this spicy apple scrap jelly—no pectin needed! 🌶🍎 It’s the perfect addition to a holiday charcuterie board and makes a great low-waste host gift.

Ingredients:

• Cores & peels from 15-20 apples
• 4 cups of water
• 1/2 c granulated sugar
• Juice of half a lemon
• 1-2 tsp red chilli flakes

Method:

Add the apple scraps and water to a large pot. Bring to a boil then simmer until the apple cores are mushy and the liquid is reduced by half.

Strain the apple mixture through a mesh sieve and place in a clean pot. Add in the sugar, lemon juice, and chilli flakes. Bring to a rolling boil. Reduce heat and simmer until the mixture is jelly-like in texture and the liquid has reduced (about 15 minutes), stirring often.

Carefully pour the jelly mixture into a clean Mason jar. Screw on the lid and let sit on the counter until cooled and thickened. Store in the fridge and enjoy within 1-2 weeks.

#foodwastewarriors #foodwaste #applerecipes #foodscraps #appleseason

Looking for some plant-based options this Thanksgi

Looking for some plant-based options this Thanksgiving? 🍁 Grab this tempeh acorn squash and 12 other plant-based favourites on our blog! ⤴️

Nothing says fall like squash season! Try this loc

Nothing says fall like squash season! Try this local roasted acorn squash with maple, rosemary and pecans. It’s the perfect side dish to your Thanksgiving table this year. 🧡

Ingredients:
• 1 acorn squash
• 1 tbsp extra virgin olive oil
• 2 tbsp maple syrup
• 1/3 c pecans, roughly chopped
• 4 tbsp fresh rosemary, finely chopped

Method:

Preheat the oven to 400 degrees. Cut the acorn squash in half lengthwise. Remove the seeds with a spoon (save them to use in another recipe, coming soon!). Cut the squash into 1/2 inch wide slices.

In a bowl, toss the squash with the olive oil, maple syrup, salt & pepper. Place the squash in a single layer on a baking tray lined with parchment paper. Bake in the oven for 15 minutes. Remove from the oven and add the pecans and rosemary. Toss and place back in the oven for an additional 10-12 minutes.

#acornsquash #squashseason #thanksgiving #thanksgivingdinner #sidedish #eatlocal

Our take on the viral butter 🧈 board: high qual

Our take on the viral butter 🧈 board: high quality grass fed butter, maldon sea salt, garlic confit, pistachios, crispy sage & hot honey.

If you ask us, it’s the perfect appetizer for your Thanksgiving spread this weekend. Grab everything you need to make it on SPUD.ca!

#butter #appetizer #easyappetizers #thanksgiving #holidayfood #easyappetizers

Take your avo toast up a notch with sustainable +

Take your avo toast up a notch with sustainable + local ingredients like sprouts and radishes! Find everything you need to make @wakeupandkale’s best avocado toast on SPUD.ca. 🥑🌱 Recipe below!

Ingredients:

• 2 slices of sprouted bread
• 1/2 an avocado
• 3 radishes, sliced
• 1 tbsp pumpkin seeds
• Handful sprouts
• Everything but the bagel seasoning

Method:

Toast two slices sprouted bread. Spread on smashed avocado. Add sliced radishes + pumpkin seeds + sprouts. Sprinkle on ebtb seasoning and devour!

#avotoast #avocadotoast #avocado #goodeats #easybreakfast

Pumpkin spice lattes are so last year. Try this pu

Pumpkin spice lattes are so last year. Try this pumpkin spice espresso martini to celebrate #nationalcoffeeday today instead. 😉

Pumpkin Purée:
• 1/4 c pumpkin purée
• 1/4 c sugar
• 1/4 c water
• 1 tsp pumpkin pie spice

Combine all ingredients in a small saucepan and bring to a simmer on medium heat. Simmer for about 5 minutes until the sugar is dissolved. Set aside to cool.

Pumpkin Spice Martini:
• 1.5 oz chilled espresso
• 1.5 oz chilled vodka
• 1 tbsp light cream or dairy-free creamer
• 1 tbsp pumpkin purée

In a cocktail shaker filled with ice, add all martini ingredients and shake until combined and chilled. Pour into a martini glass. Optional: top with whipped cream and a sprinkle of pumpkin pie spice.

#espressomartini #pumpkinspice #psl #pslseason #cocktail #fallcocktails

Today, Orange Shirt Day and the second annual Nati

Today, Orange Shirt Day and the second annual National Day for Truth and Reconciliation, our team is taking the time to further our understanding of the history and impacts of residential schools and the mistreatment of Indigenous People. SPUD.ca, Blush Lane, Mainland Fresh, Be Fresh, and Organic Acres acknowledge that we are privileged to come and work together on traditional, ancestral, and unceded Indigenous territories. And we are grateful that we will have the chance to take this day to observe, learn, participate, and hold space for healing, reparations, and unity.

As a company we are committed to working with partners to support Indigenous youth in the way we know best; fighting food insecurity – this September we worked with two organizations who support youth returning to routine after summer, with donations and bin drives for staples helping ensure youth who need it have a nutritious start. Our hope and intent is that these two organizations become long-term partners. If you want to learn more about these organizations and their important work, check out the link in our bio.

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