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The Perfect Sunday Lunch Spread

Updated: Apr 30, 2022

A Sunday lunch feast you'd sure want to repeat. I've got you covered with a healthy Sunday spread of, Green Fig & Plantain Pie, Cauliflower 2 Ways and a Kale & Lemon Salad. It may seem like a lot of steps but it's actually all super simple and the dishes can be made in larger batches and kept frozen for future feasting.

Green Fig & Plantain Pie


  • 6 Green Fig

  • 2 Plantain medium ripe

  • 1 tsp Salt

  • 2 tbl Coconut oil

  • 1/2 tsp Garlic powder

  • 1/2 tsp Paprika

  • 1 tsp Finely chopped Parsley or Dried Parsley


  1. Cut the ends off the plantain and green fig and cut into halves.

  2. Bring a pot of water to a boil with 2 tsp salt and add the plantain and fig. Boil for 15 minutes until tender. Add more time for the fig if needed.

  3. Remove from water, add to a bowl and remove the skins. Add seasonings and mash.

  4. Preheat oven to 350°f.

  5. Place mixture into a greased baking dish. Smoothen and spread a thin layer of the multi-purpose-marinara (see below for recipe) and sprinkle with seasoned bread crumbs (see below for recipe). Cover with foil and bake for 10-15 minutes.

Seasoned Bread Crumbs


  • 1/2 C Bread crumbs (Stale bread blitzed in the food processor until it forms the size of crumbs)

  • 1 Tbl Coconut oil

  • 1 tsp Minced Garlic

  • 1 tsp Chopped Parsley or Basil

  • 1/4 tsp Salt

  • 1/4 tsp paprika

  • 1/4 tsp Onion powder


  1. Add oil to a pan and heat on medium low. Add garlic, salt, paprika and onion powder, stir and cook until fragrant.

  2. Then add the breadcrumbs and stir with the seasonings to evenly coat. Sprinkle the parsley and continue to stir until the breadcrumbs are golden brown and crunchy.

  3. Remove from heat and sprinkle on top of your pie before baking.

Buffalo Cauliflower



  1. Preheat oven to 350°f.

  2. In a mixing bowl, toss the cauliflower with cornstarch (if using).

  3. For the buffalo sauce, add all ingredients to a pot and simmer until all the flavours are combined.

  4. Remove from heat, pour over the cauliflower and mix, making sure the florets are evenly coated with sauce. Transfer to a baking tray.

  5. Pop in the oven and bake for 20-25 minutes.

Cauliflower Marinara


  • 2 C Cauliflower Florets

  • 1 Tbl Corn Starch (optional)

Multi- Purpose- Marinara Sauce

  • 3 C Tomatoes ripe & roughly chopped

  • 1 Plantain medium ripe

  • 2 Tbl Soy Sauce

  • ½ Tsp Salt

  • 1 Tbl Minced Garlic

  • 1 Tbl Parsley flakes

  • ¼ Cup diced Onion

  • ½ Tsp Turmeric

  • 1 Tbl Paprika

  • 1 Tbl Coconut Oil


  1. Preheat oven to 350°f.

  2. Toss the cauliflower with corn starch (if using).

  3. For the sauce, add all ingredients to a food processor and blend until pureed.

  4. Add coconut oil to a pot on medium heat and add tomato mixture. Lower heat, cover and let it simmer for approximately 15 minutes (stirring occasionaly). The sauce should have thickened and the raw taste of the plantain is gone.

  5. Remove from heat, pour sauce over the cauliflower and mix, making sure the florets are evenly coated with sauce. Transfer to a baking tray.

  6. Pop in the oven and bake for 20-25 minutes. Note: Reserve some sauce to spread on your plantain pie before baking.

Kale & Lemon Salad


  • 2 C Kale roughly chopped

  • 1/2 Lemon

  • 2 Cucumbers medium diced

  • Salt to taste

Parmesan Cheez

  • 1/4 C Nutritional yeast

  • 1-2 tsp Minced Garlic

  • 2 Tbl Cashews

  • Salt to taste


  1. Add the kale, squeezed lemon juice and salt to a bowl and massage the kale using your hands to tenderize it. Then toss in the cucumbers.

  2. For the parmesan, add all ingredients to a food processor and pulse until the cashew are tiny bits.

  3. Sprinkle on top of the salad and serve.

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