Melo & Mills
Plantbased + sustainable living
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  • Home
  • About
  • Recipes
    • Gluten-free
    • Easy to prepare
    • Great for kids
    • Dessert
  • Sustainability
  • Montreal
    • Restaurants Spotlights
    • Favourite Shops
    • Made Local

Vegan Recipes

Basil Marinara Sauce 

IMG_9999-2

Best Tofu Sandwich

 troublefree-tofusammie

 Roasted Garlic Hummus

hummus-recipe-montreal-vegetarian

Cashew Cheese Spread

cashew-cheese-spread-mtlveg

Spinach curry coconut soup

IMG_0007

BBQ tofu tacos

BBQTofutacos

(Tofu) Steak & Potatoes

IMG_4362

Easy Salsa Verde

IMG_0527

Garlic Kale Chips

kalechip

Oat to go! Ultra healthy red berry oatmeal mix.

Oas
Oats

Smokey bell pepper fajitas

Pepper tacos

Garlic hemp kale & mushroom taco filling

 hemp-mushroom-kale-vegan-taco

 

meloandmills

Melodie 👋🏾 sustainble + plant based
Shots of my plants that nobody asked for bc I’m Shots of my plants that nobody asked for bc I’m also a proud plant daddy 🌱🪴🍃🌿 . . . #plants #plantsofinstagram #plantmama #plantsmakepeoplehappy
15-min General Tao Tofu🍛✨Simplified and conta 15-min General Tao Tofu🍛✨Simplified and containing much less sugar and oil than take-out but packs just as much flavour and crunch. 🌶 use Sichuan chilli pepper, or sub sambal oelek French recipe below 👇🏾 English only blog 👆🏾 All ingredients zero waste organic ingredients from @vracetbocaux ✨ Cette version rapide et facile du Tofu General Tao contient beaucoup moins de sucre et d’huile que votre plat pour emporter, mais tout autant de saveur et de croquant. Préparé entièrement à partir d’ingrédients biologiques et sans emballage de @vracetbocaux. sauce ✨ 1/4 tasse de bouillon de légumes 2 c. à soupe de vinaigre de riz 2 c. à soupe de sauce soja 2 c. à soupe de ketchup 1 c. à café d’huile de sésame 1/4 tasse de sucre [facultatif, ajuster au goût] 1 c. à café d’amidon, de maïs, d’arrow-root ou de tapioca 3 gousses d’ail, hachées 3 oignons verts, hachés finement 1 c. à café de gingembre frais finement haché 1 c. à café de piments du Sichuan, sambal oelek ou siracha [facultatif] 👉🏾Mélanger tous les ingrédients. Mettre de côté. Sauté ✨ 1 bloc de tofu ferme surgelé (450 g) 1/4 - 1/2 tasse d’amidon supplémentaire pour enrober le tofu huile de friture, environ 1/4 tasse pour une friture peu profonde moitié/moitié du poivron jaune et rouge 👉🏾Décongeler le tofu, presser pour égoutter tout excès de liquide. Déchirez en bouchées et roulez dans l’amidon. 👉🏾Dans un wok ou une poêle en fonte, à feu vif, chauffer suffisamment d’huile pour recouvrir le fond. 👉🏾Ajouter le tofu et faire frire jusqu’à ce qu’il soit doré. 👉🏾Ajouter les poivrons et continuer à faire sauter encore quelques secondes. 👉🏾Ajouter la sauce en remuant vigoureusement jusqu’à ce qu’elle bouillonne. Le plat est prêt lorsque la sauce enrobe tout le tofu et qu’il ne reste plus de liquide dans la poêle.
Why buy fair trade cashews? 🌰👇🏾 Cashews r Why buy fair trade cashews? 🌰👇🏾 Cashews remains one of my fave dairy replacements, but they have some sustainability and ethical concerns. That’s why I use them in moderation and only buy fair trade and organic. We’re lucky to have @umanocommerceequitable, the only company bringing fair trade organic cashews to the Canadian market thanks to their partnership with Coopake in Kenedougou, Burkino Faso. 👉🏾You can order them online or grab some of your fave Quebec zero waste or bulk shops. I get the shelled cashews in pieces which are fresher, and when pre-soaked whip them into perfect creams for soup or vegan cheese. So why fair trade? More sustainable! Most cashew nuts are produced in West Africa, then sent to Asia for processing and shelling and then rerouted to North America and Europe for consumption. Umano Fairtrade cashews are processed at the place of production, reducing emissions. Better for income for producers! Fair trade cashews cost consumers 20% more on average. However, selling fair trade cashews increases the producer’s income by 40%. Better working conditions for the workers! Shelling cashews can burn the skin on the hands of the people who process them, most often women. In the Fairtrade system, the health and safety of shellers are considered in addition to offering them fair remuneration for their work. Price comparison (for a kilo bag) . . #fairtrade #ecofriendly #cashews #sustainability #sustainable #sustainablefood
🤯 It’s WILD to think of how I divert so much 🤯 It’s WILD to think of how I divert so much waste with just these simple habits! Don’t believe me, see the data below 👇🏾 Not to mention money saved. 💵 🗣What are your best waste reduction tips? Let’s get a convo going. Data: How much I diverted and saved 🤯👇🏾 👉🏾2,500+ x disposable coffee mugs over ten years (4 coffees a week) 👉🏾312+ x plastic utensils over six years (takeout once a week) 👉🏾500+ x paper napkins over six years 👉🏾375 x rolls of toilet paper over five years [$375 in savings] 👉🏾10 x rolls of parchment paper over six years[$50 in savings] 👉🏾36 x boxes of ziplock bags over six years[$200 in savings] 👉🏾3 x packs of muffin liners over five years [$15 in savings] $640 in savings over six years! 💵💵💵 If you want to implement sustainable habits, start with what you already have. But if you’re going to buy products to help with your sustainable journey, I recommend @eco.loco. They are a Canadian woman-owned online marketplace for all things sustainable. They carry everything featured video including my absolute fave @stojo mug. Tap the link in my bio to visit their shop.
Happy Earth Day! 🌎🍃Here are a few slides fro Happy Earth Day! 🌎🍃Here are a few slides from my sustainable lifestyle presentation. 👉🏾As individuals, we are not responsible for climate change, biodiversity loss or any other terrible environmental impacts of industry, but I believe individual action makes a difference. Not only because of the sum of our collective efforts but because it inspires optimism. 🍃Eat more plant-based: A plant-forward diet has the lowest impact on climate change and biodiversity loss. 👗Avoid fast fashion: The fashion industry produces 150 billion garments a year and 87% end up in landfills. Shop pre-loved when you can and support brands trying to build real systems change. 🗑Try a zero waste challenge: Canada produces 720 kg of waste per capita, the world's highest. Ouch! A zero waste challenge is an eye-opening experience into how your household wastes. Zero waste living, although hard at first, gets easier with time and can help you divert over 300 bottles and 3,000 plastic bags over a period of 4 to 6 years. 🚮🥗Avoid food waste: 58% of food produced in Canada is wasted, costing the average family $1,300 a year. Explore strategies for reducing waste, like making the most of your freezer to store food that will soon expire or buying less at a time. 👉🏾👉🏾Point fingers at systems, not people! A sustainable lifestyle can be empowering but not accessible to all. Systems change and policy will have the most significant impact on the environment, so pointing fingers at individuals only distracts from holding industry super polluters accountable. If there is nothing else you can do, remember to vote with the environment in mind and stay optimistic! 💫💫I finally changed my handle (formerly @mtlveg) as part of my blog’s rebrand incase you were wondering. Melo & Mills is me and my baby girl. . . . #EarthDay2023 #earthday #sustainble #zerowaste #lowwaste #plantbased #environment #environmentalism
When that Montreal summer feeling kicks in ☀️🍦 . . . #montreal #montrealsummer #montrealweather #montrealicecream #mtl #sainthenri #sudouest #lachinecanal
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meloandmills

Melodie 👋🏾 sustainble + plant based
Shots of my plants that nobody asked for bc I’m Shots of my plants that nobody asked for bc I’m also a proud plant daddy 🌱🪴🍃🌿 . . . #plants #plantsofinstagram #plantmama #plantsmakepeoplehappy
15-min General Tao Tofu🍛✨Simplified and conta 15-min General Tao Tofu🍛✨Simplified and containing much less sugar and oil than take-out but packs just as much flavour and crunch. 🌶 use Sichuan chilli pepper, or sub sambal oelek French recipe below 👇🏾 English only blog 👆🏾 All ingredients zero waste organic ingredients from @vracetbocaux ✨ Cette version rapide et facile du Tofu General Tao contient beaucoup moins de sucre et d’huile que votre plat pour emporter, mais tout autant de saveur et de croquant. Préparé entièrement à partir d’ingrédients biologiques et sans emballage de @vracetbocaux. sauce ✨ 1/4 tasse de bouillon de légumes 2 c. à soupe de vinaigre de riz 2 c. à soupe de sauce soja 2 c. à soupe de ketchup 1 c. à café d’huile de sésame 1/4 tasse de sucre [facultatif, ajuster au goût] 1 c. à café d’amidon, de maïs, d’arrow-root ou de tapioca 3 gousses d’ail, hachées 3 oignons verts, hachés finement 1 c. à café de gingembre frais finement haché 1 c. à café de piments du Sichuan, sambal oelek ou siracha [facultatif] 👉🏾Mélanger tous les ingrédients. Mettre de côté. Sauté ✨ 1 bloc de tofu ferme surgelé (450 g) 1/4 - 1/2 tasse d’amidon supplémentaire pour enrober le tofu huile de friture, environ 1/4 tasse pour une friture peu profonde moitié/moitié du poivron jaune et rouge 👉🏾Décongeler le tofu, presser pour égoutter tout excès de liquide. Déchirez en bouchées et roulez dans l’amidon. 👉🏾Dans un wok ou une poêle en fonte, à feu vif, chauffer suffisamment d’huile pour recouvrir le fond. 👉🏾Ajouter le tofu et faire frire jusqu’à ce qu’il soit doré. 👉🏾Ajouter les poivrons et continuer à faire sauter encore quelques secondes. 👉🏾Ajouter la sauce en remuant vigoureusement jusqu’à ce qu’elle bouillonne. Le plat est prêt lorsque la sauce enrobe tout le tofu et qu’il ne reste plus de liquide dans la poêle.
Why buy fair trade cashews? 🌰👇🏾 Cashews r Why buy fair trade cashews? 🌰👇🏾 Cashews remains one of my fave dairy replacements, but they have some sustainability and ethical concerns. That’s why I use them in moderation and only buy fair trade and organic. We’re lucky to have @umanocommerceequitable, the only company bringing fair trade organic cashews to the Canadian market thanks to their partnership with Coopake in Kenedougou, Burkino Faso. 👉🏾You can order them online or grab some of your fave Quebec zero waste or bulk shops. I get the shelled cashews in pieces which are fresher, and when pre-soaked whip them into perfect creams for soup or vegan cheese. So why fair trade? More sustainable! Most cashew nuts are produced in West Africa, then sent to Asia for processing and shelling and then rerouted to North America and Europe for consumption. Umano Fairtrade cashews are processed at the place of production, reducing emissions. Better for income for producers! Fair trade cashews cost consumers 20% more on average. However, selling fair trade cashews increases the producer’s income by 40%. Better working conditions for the workers! Shelling cashews can burn the skin on the hands of the people who process them, most often women. In the Fairtrade system, the health and safety of shellers are considered in addition to offering them fair remuneration for their work. Price comparison (for a kilo bag) . . #fairtrade #ecofriendly #cashews #sustainability #sustainable #sustainablefood
🤯 It’s WILD to think of how I divert so much 🤯 It’s WILD to think of how I divert so much waste with just these simple habits! Don’t believe me, see the data below 👇🏾 Not to mention money saved. 💵 🗣What are your best waste reduction tips? Let’s get a convo going. Data: How much I diverted and saved 🤯👇🏾 👉🏾2,500+ x disposable coffee mugs over ten years (4 coffees a week) 👉🏾312+ x plastic utensils over six years (takeout once a week) 👉🏾500+ x paper napkins over six years 👉🏾375 x rolls of toilet paper over five years [$375 in savings] 👉🏾10 x rolls of parchment paper over six years[$50 in savings] 👉🏾36 x boxes of ziplock bags over six years[$200 in savings] 👉🏾3 x packs of muffin liners over five years [$15 in savings] $640 in savings over six years! 💵💵💵 If you want to implement sustainable habits, start with what you already have. But if you’re going to buy products to help with your sustainable journey, I recommend @eco.loco. They are a Canadian woman-owned online marketplace for all things sustainable. They carry everything featured video including my absolute fave @stojo mug. Tap the link in my bio to visit their shop.
Happy Earth Day! 🌎🍃Here are a few slides fro Happy Earth Day! 🌎🍃Here are a few slides from my sustainable lifestyle presentation. 👉🏾As individuals, we are not responsible for climate change, biodiversity loss or any other terrible environmental impacts of industry, but I believe individual action makes a difference. Not only because of the sum of our collective efforts but because it inspires optimism. 🍃Eat more plant-based: A plant-forward diet has the lowest impact on climate change and biodiversity loss. 👗Avoid fast fashion: The fashion industry produces 150 billion garments a year and 87% end up in landfills. Shop pre-loved when you can and support brands trying to build real systems change. 🗑Try a zero waste challenge: Canada produces 720 kg of waste per capita, the world's highest. Ouch! A zero waste challenge is an eye-opening experience into how your household wastes. Zero waste living, although hard at first, gets easier with time and can help you divert over 300 bottles and 3,000 plastic bags over a period of 4 to 6 years. 🚮🥗Avoid food waste: 58% of food produced in Canada is wasted, costing the average family $1,300 a year. Explore strategies for reducing waste, like making the most of your freezer to store food that will soon expire or buying less at a time. 👉🏾👉🏾Point fingers at systems, not people! A sustainable lifestyle can be empowering but not accessible to all. Systems change and policy will have the most significant impact on the environment, so pointing fingers at individuals only distracts from holding industry super polluters accountable. If there is nothing else you can do, remember to vote with the environment in mind and stay optimistic! 💫💫I finally changed my handle (formerly @mtlveg) as part of my blog’s rebrand incase you were wondering. Melo & Mills is me and my baby girl. . . . #EarthDay2023 #earthday #sustainble #zerowaste #lowwaste #plantbased #environment #environmentalism
When that Montreal summer feeling kicks in ☀️🍦 . . . #montreal #montrealsummer #montrealweather #montrealicecream #mtl #sainthenri #sudouest #lachinecanal
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