EAT MORE

PLANTS
SIMPLE RECIPES TO MAKE
PLANT-BASED EATING EASY
 CONTENTS

EAT MORE PLANTS............................................................................................................. 6

5 REASONS YOU SHOULD EAT MORE PLANTS............................................................. 7

STORE CUPBOARD ESSENTIALS.................................................................................... 15

BREAKFAST......................................................................................................................... 19
Oats - 3 Ways ..................................................................................................................... 21
Chia pudding - 3 Ways ..................................................................................................... 24
Smoothies - 3 Ways........................................................................................................... 25
Banana Bread Waffles....................................................................................................... 27
Savoury Sweet Potato and Kale Pancakes ...................................................................... 28
Easy Apple Pie Pancakes .................................................................................................. 29
Cooked Breakfast .............................................................................................................. 30
Tofu Scramble .................................................................................................................... 31
Smoky Black Beans on Toast............................................................................................ 32

LUNCH................................................................................................................................ 33
Creamy Roasted Butternut Squash Soup....................................................................... 35
3 Lunchbox Salads & 3 Dressings ................................................................................... 36
Avocado, Sundried Tomato & White Bean Wrap .......................................................... 40
Savoury Peanut Butter Sandwich..................................................................................... 41
Falafel & Hummus Box ..................................................................................................... 42
A Cheeky Vegan Tart......................................................................................................... 43
Chickpea Stuffed Sweet Potatoes ................................................................................... 44
Vegan Sausage Roll .......................................................................................................... 45

2
 CONTENTS

SUPPER ............................................................................................................................... 46
Herbed Mushroom Pasta ................................................................................................. 48
Sweet Potato & Spinach Curry ......................................................................................... 49
3 Bean Chilli ....................................................................................................................... 50
Burrito Bowl ....................................................................................................................... 51
Chickpea and Spinach Burger & Sweet Potato Fries .................................................... 52
Almond Butter Noodles ................................................................................................... 53
Easy Miso Aubergine Slices ............................................................................................. 54
Sweet Potato Dahl ............................................................................................................. 55
Tofu Skewers with Satay Sauce ........................................................................................ 56

SWEET TREATS .................................................................................................................. 57

Lemon Energy Balls .......................................................................................................... 59
Chickpea Cookie Dough ................................................................................................. 60
Black Bean Brownies ........................................................................................................ 62

DINNER PARTY ................................................................................................................. 63

Shepherds Pie ................................................................................................................... 65
Pastilla ................................................................................................................................. 66
Beetroot Wellington ......................................................................................................... 68

THANK YOU....................................................................................................................... 69

3
BREAKFAST

LUNCH

4
 SUPPER

“Plants are nutrient

powerhouses -
packed full of fibre,
phytochemicals,
vitamins, minerals
and goodness.”

SWEET
TREATS

DINNER
PARTY

5
EAT MORE PLANTS

Firstly, thank you so much for buying a

copy of EAT MORE PLANTS, your support
means the world!

This is my personal collection of everyday

plant-based recipes that allow me to feel
fuelled, nourished and satisfied. I have
a busy lifestyle and I often find vegan
recipes to be overly complicated and using
ingredients which I have never even heard
of before. Realistically, for us to eat this
way long term, we need to make eating
plants accessible and simple by using
time-efficient recipes and readily available
ingredients.

That is exactly what this book aims to do.

Each recipe comes with substitutions and
optional extras, to allow for ease when
your store cupboard isn’t fully stocked.
There are also nutritional tips for every
dish, to help you understand the benefits
of the ingredients you’re using. This is all
provided in my ongoing efforts to make
eating vegan food less intimidating and
more enjoyable for all.

When you make your plant-powered

recipes, be sure to tag me on social media
@zannavandijk and use the hashtag
#plantsfortheplanet so I can see your posts
and give them a cheeky like!

Zanna xx

6
 5 REASONS TO
EAT MORE PLANTS

1. A 2014 study showed that dietary

greenhouse gas emissions are
approximately double for meat eaters
than vegans. By simply halving your meat
consumption you have 40% reduced
nitrogen emissions, 40% reduction in
greenhouse gas emissions and 23% less
land use (reference 1 and reference 2).

2. A single day on a vegan diet saves 1,100

gallons of water, 45 pounds of grain, 30
square foot of forested land, 20 pounds
of greenhouse gases and one animals life
(reference).

3. World fish populations are expected

to collapse by 2048, with 80% of current
fish stocks currently being overfished or
collapsed already. Plus, fishing is a huge
cause of ocean plastic, with 46% of the great
pacific garbage patch being made up of
fishing nets (reference).

4. Plants are nutrient powerhouses -

packed full of fibre, phytochemicals,
vitamins, minerals and goodness (reference).

5. Eating more plants is a compassionate

choice. 153 million farm animals are killed a
day for human consumption, that’s 56 billion
a year, not even including marine life.

7
TIPS & TRICKS

Before we jump into the recipes, I wanted

to share some tips, tricks and personal
experiences which might help if this is
your first foray into the plant-based world.

8
 FIN D YOUR MOTIVATION
There is a reason you’re trying to eat more
“Make sure that you
plants and it is essential that you tap into
increase your portions
that to keep your motivation high. If you’re
and include some
doing it for the planet, keep reading articles
high fibre and protein-
about the impacts of animal agriculture, if
packed vegan foods.”
you’re doing it for animals, keep following
cute pigs on instagram, if you’re doing it for
health then follow plant-based dieticians
and nutritionists. Expose yourself to
information which keeps you on track!

KEEP YOUR SELF ACCOUN TABLE

Tell those around you - your friends, family
and colleagues - that you’re trying to eat
more plants. Ask them if they want to join
you and if they don’t then just ask them to
be supportive of you. It is so much easier to
stay on track when those close to you are
being understanding.

EAT MOR E
The best bit about eating plant-based is that
you get to eat bigger portions! It is very easy
when you start switching up your diet to just
make your usual recipes without the animal
products. This seems logical but it ends up
cutting out hundreds of calories, drastically
reducing your portions and often leaves you
feeling weak or hungry. Instead, make sure
that you increase your portions in your plant-
based meals and include some high fibre
and protein-packed vegan foods such as
beans, legumes or tofu to keep you satisfied.
This book will provide you with tonnes of
satisfying recipes to tick those boxes!

9
EATING OUT
Eating socially as a vegan sounds daunting,
but I promise it isn’t as hard as it seems
as most restaurants nowadays have plant-
based options. The best thing to do is
to download the app ‘Happy Cow’ when
you’re making social plans, this acts as a
directory of veggie and vegan-friendly
restaurants and shows you the ones nearest
your location. Perfect if you’re heading out
for dinner with friends.

PR E PA R E
I highly recommend digging through this
recipe book and picking out your favourite
staple, easy and delicious meals you can
make. Having these recipes on the back-
burner, along with the ingredients you
need to make them, means you won’t
be stuck for what to cook when time is
short. Stock up on your store cupboard
ingredients to make life easier, and don’t
be afraid to make breakfast or lunch ahead
of time - there are tonnes of “plan ahead”
recipes in this book!

10
T H E P R O T EI N DEBA TE
The first question I often get when I say I eat a plant-based diet is where do I get my protein?
This seems to be what everyone worries about but as someone who is a trainer and lives an
active lifestyle, I find it very easy to get enough protein. Don’t worry, you aren’t going to wither
away! You will get enough by eating plants alone and consciously getting in a couple of good
protein sources a day. However if you want a security blanket you can invest in a vegan protein
powder and add it to your smoothies or shakes.

“As someone who is a

trainer and lives an active
lifestyle, I find it very easy
to get enough protein.”

11
 SHIFT Y OUR MIN DSET
Focus on what you can eat rather than what
you can’t eat. Veganism is often associated
with deprivation and restriction when in
reality there are over 20,000 edible plant
foods on this planet! Get excited about
all the new ingredients you can cook
with, the new recipes you can try and the
new restaurants or menu options you can
dip your toe into. The possibilities are
endless and eating more plants is a great
opportunity to diversify your diet.

SUP P LEMEN T
Both meat-eaters and vegans alike need to
supplement their diet. I cannot recommend
what each individual should supplement,
you can consult a dietician for personalised
advice, but I can share my personal
supplementation selection: vitamin B12,
vitamin D, sea kelp (for iodine) and a
vegan omega oil.

12
M Y F I N A L TI P ... enjoy the journey.
Eating more plants is an incredible thing to
do, not only for your own wellbeing but for
the health of the planet and for the lives of
animals. Each day a vegan saves 1,100 gallons
of water, 45 pounds of grain, 30 square foot
of forested land, 20 pounds of greenhouses
gases and one animal’s life. I mean it when
I say, thank you for your efforts.

13
14
 STORE
CUPBOARD
ESSENTIALS

15
This is a pretty damn extensive store N UTS BUTTER S & SWEETEN ER S
cupboard list. Let’s be honest, you definitely • Peanut butter
don’t need to go out and buy all of • Almond butter
these ingredients today, but over time I • Cashew butter
recommend slowly adding these items to Clearly you don’t need such a big selection

your store cupboard to make your life easier of nut butters, but I am just an addict!
as a plant-based eater. • Tahini - great for homemade hummus
& dressings
• Maple syrup (or agave!)
D R I E D GO O DS • Vanilla extract
• Pasta • Vegan chocolate - most chocolates
• Rice noodles/soba noodles over 70% are naturally vegan but check
• Quinoa - a great complete protein the label
source
• Rice

• Oats SAUCES, VIN EGAR S & OILS

• Flour - regular or buckwheat are my • Tomato puree
favourites • Soy sauce
• Sugar - I use coconut sugar • Tamari

• Miso paste
• Apple cider vinegar
N U T S & SE EDS • Balsamic vinegar
• Dried fruits • Olive oil
• Nuts of your choice - Brazil nuts are great • Coconut oil
for selenium. • Toasted sesame oil
• Chia Seeds
• Hemp Seeds
• Flaxseed - ground to add to smoothies CAN S
or make flax eggs. • Beans - try to mix up the ones you buy!
• Pumpkin & sunflower seeds - to sprinkle • Lentils

over dishes • Chickpeas - for all the hummus making!

• Chopped tomatoes
• Coconut milk
• Coconut cream
• Premade curry paste - for lazy days

16
F R E SH F R U I T & V EG
Here you can choose veggies you love
“Homemade nut milk
or those you need for a specific recipe,
isn’t fortified with
the world is your oyster! However I do
vitamins like many
recommend trying to mix up your veggies
commercial branded
on a regular basis so you get access to
plant-based milks.
different nutrients.
Therefore I recommend
switching between
fortified milks and
F R I D GE
• Tofu
homemade milks.”
• Tempeh

• Other vegan meat replacements e.g.

seitan, quorn or mock meats (there are
so many on the market nowadays!)
• Vegan cheese
• Vegan yoghurt e.g. coconut, cashew, soy
• Vegan butter/spread
• Sauerkraut - I love adding this to dishes
for a hit of fermented food

FREEZER
I always like to stock my freezer with
leftovers from previous meals, which can
be easily defrosted and cooked through
for a weeknight dinner. I also like to have
vegan sausages and ready cooked sweet
potato wedges and veggies, so I can throw
together a “freezer dinner” when in need.
Oh and vegan ice cream is a must!

17
MILK ACCIDEN TALLY VEGAN F OODS
You can easily make your own nut milk Many products on the supermarket shelf
by just soaking nuts in water, blending are unintentionally or accidentally vegan.
and straining. It is so simple! However, This means we can still enjoy a lot of our
homemade nut milk isn’t fortified with childhood favourites or our favourite treats.
vitamins like many commercial branded Here’s a few products you probably didn’t
plant-based milks. Therefore I recommend realise are vegan:
switching between fortified milks and • Oreos - original flavour
homemade milks. • Fox’s party rings & fruit and oat/dark
Personal favourites are: chocolate chunk cookies
• Oat milk - in coffee or oats • Skips (my favourite!)
• Hazelnut milk - in smoothies • Most Walkers crisps - check the label
• Most McCoys crisps - check the label
• McVities ginger nuts and hobnobs
H E R BS & SPI CE S • Many brands of bourbon biscuits
• Paprika & smoked paprika • Co-op custard and jam doughnuts
• Turmeric • Mr Kipling treacle tart & jam tarts
• Chilli flakes or powder • Starburst

• Curry powder • Skittles

• Salt & pepper • Biscoff spread & lotus caramelised

• Mixed herbs biscuits
• Cumin • Jus Rol ready made pastries - even the
• Ground ginger cinnamon roll and pain au chocolat!
• Ground coriander • Most pot noodles - even chicken or meat
• Cinnamon flavoured ones, check the label
• Veggie stock cubes • Many bacon flavour crisps and snacks
• Nutritional yeast - fortified with are actually vegan!
vitamin B12
And there are so many more! Just check
the label on these products before you buy
them to double check.

18
BREAKFAST

19
The breakfast recipes are split into two categories:

SPEEDY BREAKFAST INDULGENT BREAKFAST

These include chia puddings, These include pancakes, waffles,
oatmeals and smoothies which can be easily fry-ups and more. The recipes are designed
made in minutes or prepped the night to take a few more minutes to prepare and
before to take on-the-go. are perfect for slow weekend mornings or
when you’re feeling a little fancy!

20
 SPEEDY BREAKFAST

OATS Porridge is a staple in my diet, it is such a

hearty and high fibre meal which feels me
3 WAYS feeling energised until lunchtime… although
I do sometimes cook it for dinner when I am
feeling lazy! Don’t judge me!

21
 SPEEDY BREAKFAST

5 MINS 2 PORTI ONS 1 2 MIN S 2 P OR TION S

TURMERIC OATS CARROT CAKE

WITH COCONUT ZOATS
YOGHURT
Turmeric is pretty damn hyped as an I know what you’re thinking - what on
ingredient but it is for good reason - it’s earth are Zoats? Now don’t be scared,
a nutritional powerhouse. Although it is but it’s oats with zucchini (aka courgette)
banned in my house (my cleaning addict grated into them. I promise you can’t taste
boyfriend says it stains everything!), I still them but it is an amazing way to get an
manage to sneak it into this delicious extra portion of greens into your day!
porridge recipe. Perfect for a warming
winter pick me up.

I N GR E D I E NTS IN GR EDIEN TS

1 cup plant milk ½ cup oats

½ cup oats ¼ cup grated carrot
½ tsp turmeric ¼ cup grated courgette
¼ tsp cinnamon 1 cup plant milk
1 teeny pinch black pepper 1 tbsp maple syrup
1 tbsp maple syrup 1 tsp cinnamon
2 tbsp natural or vanilla coconut yoghurt ¼ tsp ground ginger
1 tbsp raisins The teeniest dash of nutmeg
A pinch of salt
½ tsp vanilla extract
Toppings to serve

METHOD METHOD

Gently heat the plant milk in a pan along Heat the plant milk gently in a pan along
with the turmeric, cinnamon and black with the cinnamon, ginger, nutmeg and salt.
pepper. Add the oats and maple syrup and Stir through the carrot, courgette and oats
cook through until your desired consistency and keep on the heat until cooked through
is reached, usually taking around 5 minutes - around 5-8 minutes. Remove from the heat
on a medium heat. Serve and add toppings and stir in the vanilla and maple syrup, then
of your choice, I like creamy coconut yoghurt serve. You can add toppings now, I personally
and a sprinkling of raisins. love chopped walnuts, raisins, mixed seeds
and a tablespoon of almond butter.

OPTIONAL NUTRITION
EXTRAS NUGGET
You can stir in 2 tbsp of vanilla vegan protein Adding vegetables into your porridge is a great
powder just before you serve for a protein hit. way to tick off 2 of your 5 a day in your first meal.

22
 SPEEDY BREAKFAST

5 MIN S 2 P OR TIONS

LEMON COCONUT
OVERNIGHT OATS

IN GR EDIEN TS

½ cup oats
2
/3 cup plant milk
2 tbsp unsweetened dessicated coconut
Grated zest of 1 unwaxed lemon
1 tbsp maple syrup
1 tbsp chia seeds
½ tsp vanilla
Toppings to serve

METHOD

Combine the oats and coconut in a bowl,

then add the vanilla extract, maple syrup
and lemon zest and stir through. Add the
chia seeds and then pour over the plant
milk and mix until it is all well combined.
Transfer to a sealed container and pop in
the fridge. Leave it overnight and add your
toppings of choice in the morning, I like
fresh berries and toasted coconut flakes.

“Pop the oats in a

tupperware box
overnight, grab and
OPTIONAL
go in the morning.” EXTRAS
Add in a couple of tablespoons of vanilla vegan
protein before you soak the oats, but you will also
need to add a couple of tablespoons of plant milk
to balance out the drying nature of the powder.

23
 SPEEDY BREAKFAST

5 MIN S 1 P OR TION

CHIA PUDDING -
3 WAYS

Chia pudding is a staple breakfast in my

life. You literally just throw the ingredients
together and leave them overnight, then
you wake up to a nutritionally dense and
ridiculously delicious meal!

I N GR E D I E NTS VAR IATION S

1 cup plant milk Chocolate Raspberry: Stir through 1-2 tbsp
¼ cup chia seeds cacao (depending on your taste) and
¼ tsp vanilla extract 1 tbsp dark chocolate chips. Top with
1 tbsp maple syrup fresh raspberries.

METHOD Banana Peanut Butter: Mash in half a very

ripe banana. Either top with or stir through
Literally just combine the ingredients, pop 1 heaping tablespoon of peanut butter.
in a bowl or container and store in the
fridge to thicken up overnight. Bosh! Vanilla Chai Pecan Pie: Increase the vanilla
extract to 1 tsp, then stir through ½ tsp
cinnamon, ¼ tsp ground ginger and a
pinch of both cardamom and ground
cloves. Top with crumbled pecans.

NUTRITION Chia seeds are a nutritional powerhouse, they are packed full of plant based
NUGGET protein, fibre and omega 3 fatty acids. The perfect way to start the day!

24
 SPEEDY BREAKFAST

If you watch my youtube videos you know

SMOOTHIES I am a huge fan of a smoothie. They are
by far my favourite breakfast option. Why?
3 WAYS Because you can sneak so many wholesome
ingredients into one glass of goodness!

25
 SPEEDY BREAKFAST

5 M I NS 1 P OR TION

BL U E BE R R Y PI E SM OOTHI E MOCHA SMOOTHIE

1 frozen banana (very ripe, for sweetness) 1 frozen banana (very ripe for
½ cup frozen blueberries sweetness)
1 tsp cinnamon 1 shot of coffee (cooled)
1 scoop vanilla vegan protein powder 1 heaping tbsp cacao/cocoa
Plant milk to blend 1 tbsp maple syrup
½ scoop chocolate vegan protein powder
Plant milk to blend
PE A N U T GREEN SM OOTH I E
1 frozen banana (very ripe, for sweetness)
1 handful of spinach METHOD
1 heaping tbsp peanut butter All you need to do is pop the ingredients in
1 tsp maple syrup a high speed blender and combine them
1 scoop vanilla vegan protein powder until smooth. I don’t prescribe an exact
Plant milk to blend amount of plant milk as it depends on the
desired consistency of smoothie. I like to
add minimal plant milk as it makes for a
thick creamy texture that you can almost eat
with a spoon!

NUTRITION NUGGET

The above are my three favourite smoothie 1 -2 T BSP V E GA N OM E GA OI L

recipes which I regularly cycle between. These You guessed it, to hit my daily dose of plant
include the staples you need for adequate based omegas. Omegas are important
nutrition and optimal flavour. However, I do for many reasons, including heart, brain
love to add nutrient dense ingredients to and vision health. If you don’t have vegan
pretty much all my smoothies. omega oil to hand, you can pop in some
ground flaxseed.
These are of course optional, but personally
I add all three every time for maximum 1 H A NDFU L OF L E A FY GR E E NS
benefits! I don’t know about you but I don’t eat leafy
salads every day. However, I want to get the
1 -2 BR AZIL NUTS benefits of greens, so I sneak a handful into
This provides over 100% of your all my smoothies. I promise you can’t taste
recommended daily selenium intake. them, but they’re packed full of vitamins,
Selenium can be challenging to get on a minerals and fibre.
plant based diet and acts as part of many
important enzymes in the body.

26
 INDULGENT BREAKFAST

1 5 MIN S 2 P OR TIONS

BANANA BREAD
WAFFLES

This is a real Sunday brunch recipe if there

ever was one! A hybrid between arguably
two of the greatest ways to start the day,
these banana bread waffles are packed full
of fibre and are absolutely delicious.

METHOD

Preheat your waffle iron. Blitz your rolled

I N GR E D I E NTS oats into a fine flour in a food processor
or blender, then add to a bowl with the
½ cup of rolled oats buckwheat flour, cinnamon and baking
¼ cup of buckwheat flour powder, giving everything a good mix.
½ tsp of cinnamon
½ tsp of baking powder Mash in the banana, add the maple syrup
1 ripe banana then whisk the aquafaba so it becomes
1 - 2 tbsp of maple syrup light and fluffy, similar to a meringue.
½ cup aquafaba (the water Slowly fold it into the waffle mix until
from a tin of chickpeas) everything is combined. Lightly grease the
1 tbsp of nut butter, to top waffle iron with a touch of oil (coconut oil
works well here) then pour in the mix,
closing the lid for roughly five minutes.

Turn off the waffle iron and gently lift your

cooked waffle with a knife, it should be
golden brown.

OPTIONAL NUTRITION
EXTRAS NUGGET
You can switch the buckwheat flour for regular Aquafaba is such a great vegan alternative to
flour if you prefer. eggs and a great way to utilize the whole tin
of chickpeas when cooking. To collect your
aquafaba, drain a tin of chickpeas using a fine
sieve into a bowl.

27
 INDULGENT BREAKFAST

20 MIN S 2 P OR TIONS

SAVOURY SWEET
POTATO AND KALE
PANCAKES

Yes, sweet pancakes bathing in a puddle of

sticky maple syrup absolutely sings to me,
but sometimes I want to start the day with
something a little more savoury. These sweet
potato pancakes are just as scrumptious
as your traditional stack, but are also full
of ‘good for you’ ingredients to help fuel
the day.

I N GR E D I E NTS METHOD
1 cup of chickpea flour (AKA gram flour) In a bowl, whisk together the chickpea flour
1 cup of water and water. Into the bowl, grate the sweet
1 medium sized sweet potato potato and add the chopped kale, giving
A handful of chopped kale everything a good mix with a spoon.
Salt and pepper, to taste
1 tbsp of oil, to fry Heat a large frying pan and add your oil.
Dollop generous spoonfuls of the mix into
To serve: the pan and allow each pancake to cook on
Dairy-free yogurt, chilli flakes and avocado each side until brown. This could take up to
5 minutes, depending on size.

Once cooked, serve with a drizzle of dairy-

free yogurt, sliced avocado and some chilli
flakes.

OPTIONAL NUTRITION
EXTRAS NUGGET
You can switch the chickpea flour for regular Sweet potato for breakfast is such a great way
flour if you prefer. to start the day as it is a great source of slow
releasing energy!

28
 INDULGENT BREAKFAST

20 MIN S 2 P OR TIONS

EASY APPLE PIE

PANCAKE

Cinnamon and apple are undoubtedly a

match made in heaven. Stew them together
until soft and sweet then spoon generously
over a stack of oat pancakes and you’re in
for a real treat.

METHOD

Start by adding the chopped apples into a

I N GR E D I E NTS saucepan with the maple syrup, cinnamon
and a dash of water. Allow to cook on a very
1 ripe banana low heat whilst you make the pancakes.
1 & ¼ cup of rolled oats
½ tsp of baking powder Blitz 1 cup of oats into a fine flour in the
1 cup of plant-based milk food processor. Then add the banana,
1 tbsp of coconut oil, for frying baking powder and plant-based milk and
blitz again. Fold in the remaining whole
To serve: rolled oats by hand then add the coconut
1 apple, peeled and chopped oil to a frying pan on a medium heat.
1 tbsp of maple syrup
1 tsp of cinnamon Once melted, add generous dollops of the
Dairy-free yogurt pancake mix and flatten into disks with the
back of the spoon. Cook for a few minutes
on both sides, depending on size, ensuring
that each surface is golden brown.

Serve alongside the soft, sweet apple

mixture and a side of dairy-free yogurt.

NUTRITION These pancakes are full of fibre (from the banana and oats), meaning you
NUGGET won’t go hungry within the hour, and your energy levels will be sustained
throughout the day.

29
 INDULGENT BREAKFAST

25 MIN S 1 P OR TION

COOKED
BREAKFAST

I can’t deny it, I have a huge sweet tooth!

But every now and then I’ll crave a hearty
cooked breakfast to start the day. This
potato hash makes the perfect base to pile
your other favourite breakfast veggies on
top of.

METHOD

Preheat your oven to 180oC. Grate your

I N GR E D I E NTS potato into a bowl, then squeeze out all of
the excess juice using a cloth. Once dry, mix
1 medium sized potato, scrubbed through the olive oil and season.
1 tbsp of olive oil
½ cup of mushrooms (chestnut, button or Line a tray drizzled with oil and spread
even a Portobello) out the mix into a small pile then flatten
½ cup of cherry tomatoes with the back of a spatula until relatively
Baked beans (as much as you like!) thin. Alongside the potato hash, place the
½ cup - 1 cup of spinach tomatoes and mushrooms and bake for
Salt and pepper, to taste around 15-20 minutes, until the potato
hash’s edges crisp up.

Just before everything has cooked, gently

simmer your beans and place your spinach
in a sieve over the sink. Pour over a cup of
boiling water so it wilts down and serve
everything together on one plate. I like to
give everything a drizzling of sriratcha too!

OPTIONAL Serve alongside a tin of baked beans, or if you have a little more time on your
EXTRAS hands, give my smoky beans (page 32) a try too. They are packed full of
plant-based protein, a must a breakfast time!

30
 INDULGENT BREAKFAST

20 MIN S 2 P OR TIONS

TOFU SCRAMBLE

When I first started eating plant based I was

sceptical of scrambled tofu, to be frank it
sounded pretty disgusting - but now I am
well and truly a convert! It is such a versatile
and protein packed meal that I only wish I
had started making it sooner!

I N GR E D I E NTS METHOD

1 small pack of extra firm tofu In a small bowl combine the spice mix. Drain
1 tbsp olive oil the tofu and press it in a clean kitchen towel
½ a small red onion, chopped to get out excess liquid.
½ a red pepper, chopped
1 cup of kale/a dark leafy green, roughly Heat the olive oil in a pan on medium. Add
chopped the onion and pepper and cook until starting
to brown, around 5 minutes. Add the kale
Spice mix: and sauté for a couple of minutes. Add the
1 tbsp nutritional yeast (fortified with vitamin tofu and break it up into “scrambled” bite size
B12), ½ tsp salt, ½ tsp garlic powder, ½ tsp chunks in the pan using a spoon or spatula.
cumin, ¼ tsp chilli powder, ¼ tsp turmeric,
¼ tap paprika and a pinch of pepper. Pour over the spice mix, add 1 tbsp to the pan
to help it all combine, stir through and cook
To serve: for a further 5 minutes until the tofu starts to
1 slice sourdough bread & ½ an avocado. brown. Serve on toast with a side of sliced
avocado.

OPTIONAL NUTRITION
EXTRAS NUGGET
This is such a simple versatile dish that you can Tofu is made from soy and as a result is a
easily customise it to what is in your fridge, for complete protein, meaning it contains all nine
example you can switch out the peppers for essential amino acids for growth and repair, so
mushrooms. this would be a great post-workout meal!

31
 INDULGENT BREAKFAST

20 MIN S 2 P OR TIONS

SMOKY BLACK
BEANS ON TOAST

I know beans on toast doesn’t sound

too glamorous, but trust me on this one.
This dish is not only packed full of flavour,
but also fibre and protein, giving you the
energy you need to smash your day!

I N GR E D I E NTS METHOD

1 tbsp olive oil Heat the oil in a saucepan over a medium

½ a medium onion, diced heat, then add the onion and garlic.
1 small garlic clove, minced Cook until soft, around 5 minutes.
3-4 medium mushrooms, roughly chopped
(optional) Add the tomato puree, paprika, brown
1 tbsp tomato puree sugar/molasses and soy sauce. Cook
½ tsp smoked paprika through for a couple of minutes. Add in
1 tbsp brown sugar/molasses the beans, the chopped tomatoes and the
1 tbsp soy sauce (trust me!) mushrooms and simmer for around
½ can of beans (any), drained and rinsed. 5 minutes.
¼ can of chopped tomatoes
Salt & pepper to taste Season with salt and pepper to taste then
serve on toast.
To serve: Bread

OPTIONAL NUTRITION
EXTRAS NUGGET
Any beans will do, try mixing them up to get Beans are not only a great source of plant based
different nutrients - even lentils work! I often protein but they are packed with fibre and B
add a handful of spinach just before I serve up vitamins. Plus they are beneficial for soil health
and wilt it in to get an extra portion of veggies in and can add nitrates back into top-soil - so
this meal. they’re good for you and the planet!

32
LUNCH

33
 Every single lunch recipe is
designed to be lunchbox
friendly and packed full of fibre to
keep you energised throughout the
day. You can prepare these dishes
the night before or even batch cook
a few portions over the weekend
to spread throughout the week.
A little forethinking can make
lunchtime so much easier!

34
 LUNCH

6 0 MIN S 4 P OR TION S

CREAMY ROASTED
BUTTERNUT
SQUASH SOUP

I never used to be a soup gal, I always

thought they were unsatisfying and didn’t
keep me full - but this butternut squash
soup is a game changer! It is packed full of
flavour and fibre, keeping you satisfied and
energised.

METHOD

Preheat the oven to 180oC and roast the

butternut squash chunks with a little olive
I N GR E D I E NTS oil until soft and beginning to caramelise -
around 30 minutes.
1 butternut squash, peeled, seeded
and cubed Heat a tablespoon of olive oil in a pan and
2 garlic cloves, peeled add the onion and garlic, soften for around
1 red onion, peeled and chopped 5 minutes. Add the ginger and cooked
1 tablespoon olive oil squash, stir through for a minute or two over
1 x 400g tin of coconut milk a low heat.
1 cup veggie stock
1 Thumb size piece of ginger, grated Add the coconut milk, veggie stock and
1 tsp ground coriander ground coriander. You can also add more
Salt & pepper water or veggie stock if the veggies are
totally covered by liquid. Bring to a simmer
and leave for 10-15 minutes. Remove from
the heat, add salt and pepper to taste and
then use a hand blender until it is smooth.
Serve with crusty bread.

OPTIONAL NUTRITION
EXTRAS NUGGET
You can always mix up the herbs and spices, Butternut squash is a great source of vitamins
for example adding in some curry powder for a A, C, E and B as well as fibre - an essential for
curried soup or a tablespoon of tandoori paste gut health.
(an idea inspired by Deliciously Ella).

35
 LUNCH

3 LUNCHBOX The following three salads range in cooking

time, from the long, slow lunches to the five
SALADS AND minutes to chuck something in your bag
meals. Using grains and legumes as a base
3 DRESSINGS and each finished with a dressing made from
healthy fats - resulting in a range of super
satisfying lunch options.

36
 LUNCH

2 0 MI N S 1 PORTI ON 1 0 MIN S 2 P OR TION S

BUCKWHEAT PUY LENTIL

& PEA SALAD TABBOULEH
WITH MINT PESTO WITH TAHINI

I N GR E D I E NTS IN GR EDIEN TS

¼ cup of buckwheat groats, rinsed 1 X 250g pack of precooked puy lentils

½ cup of peas, fresh or frozen 1 cup, roughly, of cherry tomatoes
1 courgette 1 red onion, finely chopped
A generous fistful of parsley
Pesto: 1 tbsp of olive oil
A handful of fresh mint leaves Juice from ½ lemon
¼ cup of pine nuts Salt and pepper, to taste
¼ cup of olive oil (add more if you like it
runnier) Dressing:
1 garlic clove 1 tbsp of tahini
Salt and pepper, to taste

METHOD METHOD

Boil your buckwheat for roughly 20 minutes In a pan, lightly heat the pre-cooked
in a saucepan in roughly double the amount puy lentils. Allow to cook slightly before
of water. In the meantime, peel your tossing through the remaining salad
courgette into ribbons using a vegetable ingredients. Drizzle over your tahini or
peeler and set aside. Then, add all the keep until ready to serve.
pesto ingredients into a food processor and
combine until smooth and runny.

In the last final minutes of cooking your

buckwheat, throw in the peas. Remove from
the pan and either stir in the pesto or leave
to drizzle over the top. Toss through the
courgette ribbons.

NUTRITION NUTRITION
NUGGET NUGGET
Mixing up your whole grains by throwing them Parsley is a wonderful fresh herb to incorporate
into salads and stews is a great way to pack in a into your meals which is packed full of
range of different minerals and vitamins. antioxidants providing a range of benefits.

37
 LUNCH

30 MIN S 2 P OR TIONS

RO AST ED SQU ASH

& CH ICKPEA SALA D
W IT H YO G U RT
DRESSING
IN GR EDIEN TS

1 butternut squash, peeled and chopped

1 tin of chickpeas, drained and rinsed
1 red onion
1 tsp of cumin
1 tsp of paprika
1 tsp of dried chilli flakes
Salt and pepper, to taste
1 tbsp of olive oil
A generous handful of rocket

Dressing:
3-4 tbsp of natural dairy-free yogurt

METHOD

Preheat your oven to 200oC. Place the

chopped butternut squash and chickpeas
onto a baking tray. Sprinkle over the spices
and the oil and give everything a good mix
with your hands. Bake for roughly 10 minutes
before slicing the red onion, adding that to the
tray too. Cook for a further 10-25 minutes, until
the squash is soft and the chickpeas are crisp.

Allow to cool, then toss through the rocket.

Serve with a drizzle of natural dairy-free yogurt.
“A little forethinking
can make lunchtime
so much easier!”
NUTRITION
NUGGET
Dairy free yoghurt is a delicious source of vitamins,
minerals, protein, and healthy fats.

38
39
 LUNCH

5 MIN S 1 P OR TION

AVOCADO,
SUNDRIED TOMATO
& WHITE BEAN WRAP

What a flavour combination! I love the

creaminess of the avocado and white bean
spread with the punch of the sun dried
tomatoes and crunch of the greens!

I N GR E D I E NTS METHOD

White bean spread: To make the white bean spread, just pop
1 can cannellini beans, drained and rinsed all the ingredients in a food processor and
1 tbsp tahini blend until smooth and combined.
1 garlic clove, minced
Grated zest & juice of ½ a lemon Lay out the wrap and pop in a thick layer of
A pinch of salt the white bean spread. Then lay a bed of
3 tbsp olive oil greens, (I like spinach or romaine lettuce in
A handful of fresh coriander (optional) this wrap but rocket works well if you want
a more spicy flavour) and add on top your
Other: tomatoes, avocado slices and seeds.
3-4 sundried tomatoes, roughly chopped Wrap it up and take it on the go!
½ an avocado, sliced
Greens of your choice
1 tbsp pumpkin or sunflower seeds
1 wholemeal wrap

OPTIONAL NUTRITION
EXTRAS NUGGET
Switch the white bean spread for hummus and Cannellini beans are packed with iron, fibre and
add in any veggies you have to hand such as vitamin K as well as numerous minerals. Try to
slices of red onion or fresh tomato. mix up the greens you include... diet diversity is
essential for avoiding deficiencies.

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 LUNCH

1 0 MIN S 1 P OR TION

SAVOURY PEANUT
BUTTER SANDWICH

I have an addiction to peanut butter, mostly

out the jar if I am honest, but it is rather
amazing in sandwiches too. And no, I am
not talking about the stereotypical PB&J
sarnie, we’re going savoury!

I N GR E D I E NTS METHOD

Peanut Sauce: In a bowl, whisk together the peanut

3 tbsp peanut butter sauce only adding enough water to bring
½ tbsp soy sauce together the ingredients. We want the
1 tsp maple syrup sauce to be thick and spreadable. Grab
½ tsp sriracha/hot sauce (to taste) your bread and slather on a thick layer of
1 small garlic clove, minced the peanut sauce on each piece, then stack
1 pinch ground ginger up your veggies in between. Bosh!
1-2 tbsp of water (to combine ingredients)

Sarnie:
2 slices of crusty wholemeal bread
A few slices of cucumber
½ a small red onion, sliced
½ a small red pepper, sliced
A handful of sliced purple cabbage
A small handful of fresh coriander

OPTIONAL NUTRITION
EXTRAS NUGGET
You can add in some grilled tofu slices for a Combining peanut butter with wholemeal bread
protein hit. produces a complete protein, providing all the
nine essential amino acids you need for growth
and repair. I use this as an excuse to eat peanut
butter sandwiches on the regular!

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 LUNCH

30 MIN S 2 P OR TIONS

FALAFEL &
HUMMUS BOX

Falafel are a plant based staple, a little

mouthful of fibre filled joy! Bake a batch
of fresh, herby falafels on a Sunday and
you’ll have an easy and nutritious lunch
ready for the week ahead. I like to pair
mine with a giant dollop of hummus and
a quick green salad.

METHOD

I N GR E D I E NTS Preheat the oven to 180oC. Start by blitzing

the pumpkin seeds until crumbly in a food
¼ cup of pumpkin seeds processor or blender and set aside.
1 tin of chickpeas, drained and rinsed
1 generous handful of fresh spinach Place all the falafel ingredients into a food
Any fresh herbs (mint, parsley, coriander), processor, apart from the blitzed pumpkin
roughly 1 fistful seeds, sesame seeds and olive oil, and
2 tbsp of almond flour blend until everything is combined.
Salt and pepper, to taste Take small servings of the mix in your
1 tbsp olive oil hands and roll into balls. Place on a lined
1 tbsp of sesame seeds (optional) baking tray, drizzle over a touch of olive
oil and sprinkle over the blitzed pumpkin
To serve: seeds and sesame seeds, if using.
Hummus
Leafy greens of choice Bake for 25 minutes until slightly crisp on
Plant-based yogurt the outside. Serve alongside a generous
helping of hummus and salad.

OPTIONAL NUTRITION
EXTRAS NUGGET
You can switch the almond flour for any other These falafels are such a fabulous way to sneakily
flour you have on hand. get in your green. Plus, spinach and pumpkin
seeds both contain calcium and magnesium,
essential for bone and muscle health.

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 LUNCH

45 MIN S 6 P OR TION S

A CHEEKY
VEGAN TART

These dainty savoury tarts make the perfect

lunchbox filler and are a great alternative to
grabbing your usual sandwich at lunchtime.
You can make a number of individual tartlets
or grab a 6 inch tart tin and make one larger,
shareable full on tart!

METHOD

Steam or boil your butternut squash until

completely soft. Place into a food processor
I N GR E D I E NTS with the vegan cream cheese, dill and salt
and pepper. Blend until completely smooth.
½ a butternut squash, peeled and chopped Preheat the oven to 180oC.
4 tbsp of vegan cream cheese
A fistful of dill, chopped Slice the red onion and, in a small pan, gently
Salt and pepper, to taste fry then mix into the butternut squash creamy
1 red onion mix. Grease or line your individual tart cases
1 courgette or large case (it’s usually easier to use the type
1 sheet of easy roll shortcrust pastry with a removable bottom). Cut your pastry
into equal squares and place it into each case,
pressing into the scalloped sides. Then, using
a vegetable peeler, peel your courgette into
ribbons and set aside. Equally spoon the
butternut squash mix into each case then
layer the courgette ribbons into the filling.
Bake for roughly 20-25 minutes, until the
pastry is cooked and golden brown.

OPTIONAL NUTRITION
EXTRAS NUGGET
Of course you can make your own pastry, but This recipe is such a fabulous way to sneak in
most ready made shortcrust pastries are actually a number of veggies if you’re sharing with a
vegan so why not make your life easier! reluctant child or partner! Both butternut squash
and courgettes contain high levels of vitamin E
and C.

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 LUNCH

6 0 MIN S 2 P OR TIONS

CHICKPEA STUFFED
SWEET POTATOES

Who doesn’t love a good stuffed jacket

potato? The ultimate comfort! This recipe
switches it up by using nutrient packed
sweet potatoes and throwing over a
wholesome filling packed with flavour!

METHOD

Preheat the oven to 180oC and pop in the

sweet potatoes, these guys will take 45
minutes to an hour but they are SO worth it!
Mix together the chickpeas with olive oil
and spices and pop on a baking tray, place
I N GR E D I E NTS into the oven 30 minutes unto the potatoes
cooking time.
2 medium sweet potatoes, scrubbed and
pierced with a fork While the chickpeas and potatoes are
1 can of chickpeas, drained and rinsed baking, whisk together the dressing
1 tbsp olive oil ingredients - only adding enough water
½ tsp dried coriander to bring it all together and maintain a
½ tsp ground cumin “drizzle-able” texture! You can also chop
½ tsp smoked paprika up a handful of any fresh veggies you have
A pinch of salt to hand, I like bell peppers and cherry
4 tbsp tahini tomatoes with this dish.
4 tbsp lemon juice
4 tbsp water Once the potatoes are baked, dish them
2 tbsp olive oil up and top them with the chickpeas and
2 garlic cloves, minced the chopped fresh veggies. You can then
A pinch of Salt drizzle over the lemon tahini dressing and
To serve: Fresh veggies to garnish even garnish with fresh herbs if you’re
feeling fancy!

OPTIONAL NUTRITION
EXTRAS NUGGET
You can switch chickpeas for any bean Sweet potatoes are packed with Vitamin A in
or legume to mix up the nutrients you’re the form of Beta-Carotene and chickpeas provide
consuming. plant based protein, fibre and magnesium.
And tahini? It is high in calcium and vitamin E.

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 LUNCH

30 MIN S 4-6 P OR TIONS

VEGAN SAUSAGE
ROLL

You guys know that I am addicted to the

Greggs vegan sausage roll, so I simply
had to try and create my own! These are a
complete success, they’re quick and easy to
assemble and the flakey pastry compliments
the hearty filling ever so well.

METHOD

Preheat the oven to 180oC. Place all the

roughly chopped mushrooms, minced garlic
clove and olive oil in a frying pan on a medium
I N GR E D I E NTS heat and gently fry for up to five minutes
until cooked through. Remove from the heat
Filling: and throw into a food processor with the
200g of chestnut mushrooms, washed and remaining filling ingredients. Blitz the filling
roughly chopped until everything is combined and turns into a
1 tbsp of olive oil mince-like consistency.
1 garlic clove, minced
½ cup of walnuts Roll out the pastry and cut into 4 to 6 squares,
½ cup of pre cooked puy lentils depending on desired roll size. Spoon a
A pinch of fresh thyme and rosemary heaped tablespoon of filling onto each square
Salt and pepper, to taste and spread into a long, sausage shape, close
to one edge. Fold the pastry over to meet
Pastry: in the middle then turn over once again,
1 sheet of Easy Roll vegan puff pastry ensuring an edge sits under the roll.

Place each roll onto a lined baking tray, cook

for 25 minutes until the pastry has puffed and
is golden brown.

OPTIONAL NUTRITION
EXTRAS NUGGET
Of course you can make your own pastry, but Although these bad boys could be considered
most ready made puff pastries are actually vegan more of an indulgence than an everyday
so why not make your life easier! superfood, they definitely pack a protein punch
and contain a lovely source of healthy omega-6
and omega-3 fatty acids.

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46
 When it comes to dinner I am all about
the speedy meals. After a long day at
work I don’t want to be slaving over the stove
for hours. That is why all the supper recipes
are quick, simple and easy to make, often
relying on basics and store cupboard
ingredients. Don’t be afraid to double up
on the quantities and make extra for the next
day or to pop in the freezer for another time!

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20 MIN S 2 P OR TIONS

HERBED MUSHROOM
PASTA

This pasta dish is super quick and easy to

make, it is my go-to on lazy evenings when
I don’t want to think about what to eat but
want something bursting with flavour.

METHOD

Boil and salt a large pot of water, cook the

pasta according to the packet instructions.
Toast the pine nuts in a dry pan and then
I N GR E D I E NTS remove from the heat.

Enough pasta for two (I’m not going to Heat the oil in a pan over a medium heat, add
dictate your pasta portions, you do you boo!) the shallots and garlic. Soften for 5 minutes.
¼ cup pine nuts Then add the sundried tomatoes, thyme
2 tbsp olive oil and mixed herbs then stir though. Add the
3 shallots, sliced mushrooms and cook through for around 3-4
4 garlic cloves, diced minutes. Add in the frozen peas and pour in
4 sundried tomatoes, drained and roughly the stock, simmering for a couple of minutes
chopped until the liquid almost all evaporates.
1 tsp dried thyme
1 tsp mixed herbs Wilt through the spinach, add salt and pepper
2 cups mushrooms (I like chestnut), sliced to taste and then add in the cooked pasta. Stir
½ cup frozen peas through until the pasta is warm again (you can
¼ cup veggie stock add a dollop of natural coconut yoghurt at this
2 large handfuls of baby spinach point if you want extra creaminess). Serve and
Salt and pepper to taste top with the toasted pine nuts.

OPTIONAL NUTRITION
EXTRAS NUGGET
You can always substitute regular pasta for Mushrooms are known for being packed full of
chickpea or lentil pasta for a higher protein goodness. They are notably a great source of B
option. vitamins and selenium.

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45 MIN S 2 P OR TIONS

SWEET POTATO &

SPINACH CURRY

Curries are a staple in my household, as

long as you get the spices right you can
throw pretty much any veggies into them.
Plus you can make them in large batches
and freeze them for later if needed!

METHOD

First things first, toast all the spices together in

a pan over a low heat until the mustard seeds
I N GR E D I E NTS pop and the spices are fragrant and slightly
darkened. Take out of the pan and save for later.
1 extra large sweet potato (or 2 medium), Head the coconut oil in a pan and add the
chopped into small-ish chunks onions, cooking until soft and golden - around
2 red peppers, seeded and sliced 8 minutes. Then add garlic, chilli, red peppers
1 large red onion, sliced and diced and sweet potato. Cook for 3 minutes. Add
100g baby spinach in the spice mix, stir through and cook for a
2 large garlic cloves, minced or finely diced minute until you start to smell them. Then add
1 red chilli, deseeded and finely diced the coconut milk and coconut sugar, bring to a
2 tbsp coconut oil low simmer.
1 tin of coconut milk, 400g
1 tbsp coconut sugar Leave to simmer for 15-20 minutes until the
2 tbsp raisins sweet potato is cooked through. Pop the raisins
The spice mix: 1 tsp black mustard seeds, in a separate dry pan and fry gently until they
1 tsp cumin seeds, 1 tsp curry powder, ½ tsp “pop”, then remove from the heat. Stir the
chilli powder, ½ tsp turmeric, 1 tsp ground spinach through the curry and allow it to wilt.
coriander, 2 cardamom pods (seeds from Serve the curry with rice and sprinkle over the
inside), ½ tsp salt & a grind of pepper. warm raisins.

OPTIONAL NUTRITION
EXTRAS NUGGET
You can throw in any veggies you have in the Sweet potatoes are a nutrient dense powerhouse!
fridge, I love adding tenderstem broccoli to my They are packed with tonnes of vitamins and
curries. You can of course buy a pre-mixed curry minerals but most notably tonnes of Vitamin A in
spice but once you stock up on these individual the form of Beta-Carotene.
spices you will use them so much!

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45 MIN S 4 P OR TION S

3 BEAN CHILLI

This one pot wonder is an old favourite of

mine, I have been using this recipe for years
(even when I was a meat eater through and
through) and it never fails me! It stores well
in the fridge or freezer so is ideal for making
in bulk.

I N GR E D I E NTS METHOD

1 tbsp olive oil Heat the oil in a frying pan over a medium-
1 large red onion, diced high heat. Add the onion and garlic and sauté
3 large garlic cloves, minced until softened. Add the chillies, celery and
2 small red chillies, seeded and diced pepper and sauté for a further five minutes.
2 large celery sticks, very finely chopped Once everything is starting to gently brown,
1 large red pepper, seeded and diced add in the chopped tomatoes, stock and
2 x 400g of chopped tomatoes tomato puree and stir through. Then you can
250ml veggie stock immediately add all the beans along with the
4 tbsp tomato puree spices (except the cayenne if you’re adding it).
400g tin of black beans, drained and rinsed
Simmer for 10-15 minutes until thickened,
400g tin of pinto beans, drained and rinsed
I often like to leave on a low heat for 20+
400g tin of kidney beans, drained and
minutes to allow the flavours to really be
rinsed
released. Then stir through the cayenne just
1/2 tbsp mild chilli powder
before serving (if you’re adding it!) and cook
2 tsp ground cumin, 1 tsp dried oregano
for one minute.
½ tsp smoked paprika
Pinch of cayenne (optional) Remove from the heat, season to taste with
Salt & pepper salt and pepper and serve with rice.
To serve: Rice

NUTRITION Combining different beans means you access a wider range of vitamins and
NUGGET minerals, so feel free to switch them up each time you make this chilli!

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35 MIN S 2 P OR TIONS

BURRITO BOWL

This healthy AF burrito bowl hits those

mexican food cravings while also packing a
nutrient punch, plus it is easy as pie to pull
together in minimal time!

IN GR EDIEN TS

Beans & Corn:

1 can of black beans, drained and rinsed
1 can of sweetcorn, drained and rinsed
1 garlic clove, minced
1 tsp paprika
½ tsp ground coriander
½ tsp ground cumin
Salsa:
METHOD 2 handfuls of cherry tomatoes, chopped
½ a small red onion, diced
Cook as much rice as you fancy according 1 small jalapeno, diced
to the instructions and then stir through the Juice of half a lime
lime zest. Add the beans, corn and spices A dash of salt
into a pan and fry until cooked through A handful of fresh corriander
- about 5 minutes. Make the guacamole
Guac:
by adding the ingredients to a bowl and
1 large avocado (ripe and ready)
mashing together with a fork. Make the salsa
A handful of fresh corriander
by adding the chopped ingredients together
Juice of half a lime
in a bowl and mixing well.
Salt and pepper to taste
Now - avengers assemble! Make a bed of Other bits:
romaine in a bowl and add the elements - Rice (as much as you want honey-boo)
your rice, salsa, guacamole and bean mix. The zest of 1 lime
Sprinkle over the chopped red pepper Chopped romaine lettuce (a couple of small
chunks and the vegan cheese if you’re heads will do)
adding it. 1 small red pepper, chopped.
Grated vegan cheese, (optional)

OPTIONAL NUTRITION
EXTRAS NUGGET
If you don’t like red peppers raw, you can throw Combining rice with beans produces a complete
them in with the bean and corn mix and cook protein, providing all the nine essential amino
them through. You can also throw the leftovers acids you need for growth and repair. Plus, this
into a wrap and have it as a burrito for lunch the recipe has 4 of your 5 a day in it - winning!
next day.

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35 MIN S 2 P OR TIONS

CHICKPEA AND
SPINACH BURGER &
SWEET POTATO FRIES

Nothing compares to digging your teeth

into a wholesome, flavourful veggie burger,
sandwiched between two soft buns. This
chickpea and spinach burger packs a protein
punch and is a great BBQ option too.

METHOD
I N GR E D I E NTS
Preheat your oven to 180OC and chop your
For the burgers: sweet potato into fries, placing on a lined
1 cup /1 tin of chickpeas (drained and rinsed) baking tray with a touch of oil. Season well
A large handful of fresh spinach leaves with salt, pepper and paprika - if you like!
1 garlic clove, peeled
1 tbsp of tahini In a food processor, add all the burger
2 tbsp of flour (plain, spelt, buckwheat, al- ingredients with the exception of the oil
mond - any will do!) and blitz until combined, but some whole
½ tsp of turmeric powder chickpeas remain.
½ tsp of mild curry powder Shape the mix into two large balls, then
A drizzle of oil flatten between your hands and place on the
lined baking tray beside the sweet potato
The extras: 1 large sweet potato fries. Drizzle with a touch of oil and place the
Salt and pepper, to taste tray into the oven to bake for 25 minutes.
½ tsp of paprika (optional)
2 burger buns Once cooked, assemble your burger by
1 tbsp of your condiment of choice: tomato slicing open the buns, laying down a bed
ketchup, vegan mayo, hummus - or all! of greens and a generous dollop of your
A handful of leafy greens (rocket, spinach, condiment. Place the burger in between and
romaine lettuce) serve with your sweet potato fries.

NUTRITION These burgers are lovely and calcium rich, from the tahini and the spinach
NUGGET found in the burgers themselves. They are so fibre packed, from the glorious
chickpeas to the sweet potato fries!

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1 5 MIN S 1 P OR TION

ALMOND BUTTER
NOODLES

A quick and easy noodle recipe is great to

have under your belt! Soba noodles are a
wonderful store cupboard staple and can
be cooked within a matter of minutes. They
are made from buckwheat and are a great
source of manganese, fibre and thiamin.

I N GR E D I E NTS METHOD

Soba noodles (as much as you want!) Pop your soba noodles onto boil for roughly
½ cup of purple cabbage five minutes. Keep an eye on them whilst you
½ cup of leafy greens (I like spring greens or shred your purple cabbage and leafy greens.
kale here) Drain the soba noodles and quickly rinse them
1 tbsp of almond butter with cold water and set them aside.
1 garlic clove, minced
1 tsp of soy source (or tamari) Lightly cook your garlic and shredded veg
1 tbsp of sesame seeds with a touch of oil for a couple of minutes,
1 spring onion, finely sliced then throw in the noodles and remove from
the heat. Add in the almond butter and soy
source and give everything a mix. Throw over
the sesame seeds and spring onion, serving
alongside grilled tofu if you wish.

OPTIONAL NUTRITION
EXTRAS NUGGET
You can always switch almond butter for peanut It is important to squeeze a quality, healthy fat
butter if you’re a peanut fiend like me! source into each meal to help balance your
blood sugar levels as well as nourish your skin
and hair. Nut butter is a very accessible and most
importantly delicious way to do so.

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25 MIN S 1 P OR TION

EASY MISO
AUBERGINE SLICES

I used to be scared of cooking aubergine

as always turned out a little squeaky! But
lots of practice and I have perfected my
favorite recipe for it! Miso and aubergine
are a match made in heaven. Cook
until soft, gooey and every so slightly
caramelized for the perfect side, main
event or topping for your go-to dinner dish.

I N GR E D I E NTS METHOD

1 tbsp of miso paste Preheat your oven to 180oC. Mix together

1 tbsp of soy sauce your miso, soy sauce and maple syrup. Set
1 tbsp of maple syrup aside and slice your aubergine lengthways.
1 aubergine Place it on a baking tray and pour over the
miso sauce.
Optional: sesame seeds and chilli flakes
Bake for roughly 20 minutes until completely
soft and sticky. Sprinkle over the sesame
seeds and chilli flakes. Serve alongside some
fluffy rice, a selection of salads or the almond
butter noodles on page 53.

OPTIONAL NUTRITION
EXTRAS NUGGET
You can use this miso glaze on other veggies too! Miso is one of my favourite gut friendly staples.
It’s also rich in B-vitamins and gives dishes a
lovely deep, hearty flavour.

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25 MIN S 2 P OR TIONS

SWEET POTATO
DAHL

A good Dahl recipe will serve you well and

quickly become a staple meal. It’s relatively
quick to make, and once all the ingredients
are in the pan, you can leave it alone to
simmer away whilst you clean the house,
listen to a podcast or just live your best life.

METHOD

If you’re serving your Dahl alongside brown

rice, pop it on to boil to begin with. Then,
I N GR E D I E NTS
heat a large pan with a touch of oil and lightly
cook your red onion and minced garlic. Once
1 red onion
slightly brown, add a touch more oil then add
1 garlic clove, minced
in your spices and give everything a good mix.
1 tsp of turmeric
1 tsp of curry powder
Pour in your coconut milk, refill it with water
½ tsp of cinnamon
and pour that in too. Pop your chopped sweet
1 small thumb-sized piece of fresh ginger
potato and red lentils. Cook down for roughly
1 tin (400ML) of coconut milk
20-25 minutes keeping an eye on the pan
1 medium-sized sweet potato, chopped into
and stirring every so often. If needed, add a
small chunks
touch more water so that the lentils and sweet
1 cup of red lentils
potato are completely soft.
To serve:
Once everything is softened, serve with brown
Brown rice
rice, and a dollop of coconut yoghurt if you
Coconut yogurt
have it to hand.

OPTIONAL NUTRITION
EXTRAS NUGGET
You can always add in extra veggies to a Dahl, Lentils are not only a great and easy way to pack
just chop up some peppers, onions, or whatever in some plant-based protein, they are also a
you have spare and add it in. great source of iron and zinc.

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 SUPPER

1 0 MIN S 2 P OR TIONS

TOFU SKEWERS
WITH SATAY SAUCE

This is another easy dish you’ll be able to

whip up within a matter of minutes after a
long day of work. Scoff as a snack or throw
together with a salad, rice or stir-fried
veggies.

I N G R E D I E NTS METHOD

1 tbsp of peanut butter Mix your peanut butter, soy sauce and maple
1 tbsp of soy sauce syrup together in a small bowl. Chop your tofu
1 tbsp of maple syrup into squares and stick them onto a few skewers.
1 pack of firm tofu (roughly 225-250g) If you like, you can place sliced vegetables in
Salt and pepper, to taste between each tofu cube.

Optional: Red onion, peppers, courgette Coat the skewers in the peanut sauce and
to stick in between the tofu season. Add a touch of oil to a griddle pan
and cook each side of the skewers for a few
minutes until crisp.

OPTIONAL NUTRITION
EXTRAS NUGGET
You can always switch the peanut butter for Not only is tofu known for being a great source
almond butter if needed. of plant-based protein, it is also rich in calcium,
essential for bone health and muscle function.

56
SWEET TREATS

57
 I have focused on savoury meals in this book as I think this is often where people
struggle the most with eating more plants. However, I just had to include a curated
list of my top three personal favourite sweet treats. Trust me, they’re not only packed full of
nutrients but they’re damn delicious!

58
 S W E E T T R E AT S

1 0 MIN S 4 P OR TION S

LEMON ENERGY
BALLS

These zest energy balls are anything but

boring. They take minutes to make, can last
a week in the fridge and are my personal
favourite on-the-go snack.

I N GR E D I E NTS METHOD

12 large pitted dates It is super simple, just throw all the ingredients
35g walnuts into a food processor or blender until they
2 tbsp unsweetened dessicated coconut form a thick paste.; Use your hands to mould
2 tbsp chia seeds the mixture into 4-6 equal sized balls. Easy!
Grated zest of 1 lemon

OPTIONAL NUTRITION
EXTRAS NUGGET
You can switch out the walnuts for other nuts of Dates are packed full of energy providing
your choice. carbohydrates perfect for when you need a pick-
me-up. Walnuts contain a whole host of vitamins
and minerals including omega 3 fatty acids, iron,
calcium and zinc.

59
 S W E E T T R E AT S

5 MIN S 4 P OR TION S

CHICKPEA COOKIE
DOUGH

If you have followed me since the beginning,

you will remember my addiction to chickpea
cookie dough. Now I know what you’re
thinking… chickpeas in cookie dough?
But just trust me. This stuff tastes damn
amazing paired with some vegan vanilla
ice cream!

I N GR E D I E NTS METHOD

1 can of chickpeas, drained and rinsed Drain, rinse and dry the chickpeas. Pick off any
½ cup of natural peanut butter (I prefer loose skins if they start to come off.
smooth in this recipe)
2 tsp vanilla extract Add the chickpeas, peanut butter, vanilla,
3 tbsp maple syrup maple syrup and salt to a blender. Combine
½ cup vegan chocolate chips until smooth - if you find the mixture is too
A pinch of salt thick you can add a dash of plant milk to help
Plant milk, if needed. bring it together.

Pop into a bowl and stir in the chocolate chips.

Serve immediately.

OPTIONAL NUTRITION
EXTRAS NUGGET
You can always add in more maple syrup if you Chickpeas are high in protein and fibre as well as
need it sweeter, and switch out the peanut butter nutrients such as iron, vitamin B-6 and magnesium.
for other nut or seed butters depending on your This is one healthy dessert!
preferences.

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61
 S W E E T T R E AT S

40 MIN S 6 P OR TION S

BLACK BEAN
BROWNIES

If you haven’t realised by now,

I love sneaking beans into everything.
The black beans in this recipe add a
delicious fudge-y texture while packing
each portion with nutrients, and I promise
you can’t taste them!

I N GR E D I E NTS METHOD

1 can black beans, drained and rinsed Preheat the oven to 180oC. Grease and line a
¼ cup maple syrup 8x8 tray. Pop the beans, coconut oil, coconut
1/
3 cup melted coconut oil sugar and maple syrup into a high speed
1 tsp vanilla extract blender or food processor and combine.
¼ cup coconut sugar Add the cocoa, salt, baking powder, vanilla
¼ cup cocoa powder and flax eggs. Blend until smooth. Gently
½ tsp baking powder hand stir in ¾ of the chocolate chips. Pour into
2 flax eggs (1 egg = 1 tbsp ground flax with the baking tray and top with the remaining
3 tbsp water) chocolate chips.
¾ cup vegan chocolate chips
A pinch of salt Bake for 25-30 minutes until the top is set and
the brownies are still a teeny tiny bit gooey in
the middle - this turns fudgey! Let them cool,
chop them up and enjoy! You can reheat them
later for maximum gooeyness.

OPTIONAL NUTRITION
EXTRAS NUGGET
You can switch out the coconut sugar for regular Let’s be real, this is a dessert - but there are some
white or brown sugar. I don’t recommend using benefits! Black beans are fully loaded with fibre,
any other beans than black ones, as they give the protein, potassium and folate; and the flax eggs
best colour to your brownies! also provide omega 3 fatty acids.

62
DINNER PARTY

63
 These three showstopper recipes
are for when you really want to
impress. They will convert even the most
die-hard meat eaters, bring them out at
dinner parties and prepare to be wowed!

64
 DINNER PARTY

45 MIN S 3-4 P OR TIONS

SHEPHERDS PIE

A good veggie shepherds pie is a crowd

pleaser, it will always go down a treat
amongst friends. It’s hearty and filling,
yet still keeps you coming back for more
as you pick away at the ever so slightly
caught edges.

METHOD

Preheat your oven to 200oC. Place your sweet

potatoes in the oven whole and allow to roast
until completely soft in the centre.
I N GR E D I E NTS
Whist your sweet potatoes are roasting,
2 large sweet potatoes, washed gently fry the onion and garlic in a large pan
1 red onion, finely chopped with a touch of oil. Then, add in the chopped
2 garlic cloves, minced carrots and celery, puy lentils, tomato paste
1 large carrot, peeled and herbs. Give everything a good mix.
1 large celery stalk
250g/ 1 cup pre-cooked puy lentils Then, add the tinned tomatoes, veggie
1 tin of chopped tomatoes stock and miso paste to the paste, allowing
100ml veggie stock everything to cook down on a medium heat.
1 tbsp of tomato paste/ puree Finally add the peas to cook for a minute
1 tbsp of miso paste (can sub for soy sauce) or so before transferring everything into an
A fistful of fresh herbs (thyme, oregano and oven safe dish. Split open the sweet potatoes
rosemary are my go-to here) and scoop the soft flesh, spreading over the
½ cup of frozen or fresh peas top of the filling. Bake for roughly half an
Salt and pepper, to taste hour, until the sides go lovely and crisp.

OPTIONAL NUTRITION
EXTRAS NUGGET
Feel free to pack in as many veggies as your This is such a fantastic balanced meal, packed
heart desires. You can also swap the type of with a spectrum of micro and macro nutrients
lentils you use for a wholesome protein packed provided by the numerous plants.
grains such as quinoa, or even replace the sweet
potato top with cauliflower, parsnips or celeriac.

65
 DINNER PARTY

PASTILLA A pastilla is a traditional morrican pastry

dish combining both sweet and savoury
elements. It makes a great dinner party
dish to wow your guests, and is so much
easier to make than it looks.

66
 DINNER PARTY

6 0 MIN S 4 P OR TION S

P ASTILLA METHOD

Preheat your oven to 180oC. Peel and finely

chop your butternut squash into small
squares. Roast in the oven with a drizzle
of oil for roughly 20 minutes, until soft.
Meanwhile, lightly fry the chopped red
onion and garlic in a small frying pan.

Once the butternut squash has cooked,

place in a food processor along with the
onion and garlic, keep the oven on. Blitz for
a very brief moment until smashed, then
add the puy lentils, harissa paste, parsley,
cinnamon, salt, pepper and chopped dried
apricots and blitz for a further few seconds
until everything is combined. If you don’t
have a food processor, don’t fret! Simply
smash the butternut squash with a fork and
mix everything for the filling together in a
bowl.

I N GR E D I E NTS Lay out your filo pastry onto a clean counter

top. Double up your sheets and overlap
½ a large butternut squash (1 cup) three sheets across, so that one long sheet
1 red onion, chopped of filo forms with two layers. Brush a little
1 garlic clove, minced water under the overlapped sheets so they
250g of pre cooked puy lentils stick together. Spoon your filling into a long
1 tbsp of harissa paste sausage shape across the filo, then cover
A fistful of parsley with spinach. Roll the filo and the filling
½ tsp of cinnamon together then twist it around into a snail
Salt and pepper, to taste shape.
¼ cup of dried apricots or raisins, chopped
Just Roll filo pastry, 6 sheets roughly Place on a lined baking tray and drizzle over
A generous handful of spinach leaves some olive oil. Bake for 20 minutes before
½ cup of flaked almonds, to top sprinkling over some flaked almonds and
½ a pomegranate, to top further cook for another 5-10, until golden
brown. Remove from the oven and sprinkle
some pomegranate seeds.

OPTIONAL NUTRITION
EXTRAS NUGGET
If you don’t have a food processor, don’t fret! The brighter the fruit, the richer in antioxidants it
Simply smash the butternut squash with a fork and will be, making this pomegranate topped pastilla
mix everything for the filling together in a bowl. a delicious and easy way to pack them in!

67
 DINNER PARTY

6 0 MIN S 4-6 P OR TIONS

BEETROOT
WELLINGTON

I have to be honest, I used to dislike

beetroot - until I learned how to cook it
properly! This beetroot wellington tastes
divine and is the perfect addition to a plant
powered Sunday roast with pals!

METHOD

Preheat your oven to 180oC. Roast your

chopped beets for around 20 minutes until
you can slice through with ease. Add to a
I N GR E D I E NTS food processor along with the walnuts and
precooked lentils. Blitz until everything is
2 cups of chopped beetroot combined and crumbly.
½ cup of walnuts
1 cup of precooked puy lentils Heat a pan and add a touch of oil. Finely
1 red onion chop your onion and add to the pan along
1 garlic clove with your minced garlic. Give everything
Salt and pepper, to taste a good cook before adding into the food
A fistful of fresh or dried thyme processor and further blitzing.
2 large sheets of Easy Roll puff pastry
On a clean surface or chopping board, lay
out your pastry then pile the filling in a thick
rectangle shape to one side. Wrap the rest
of the pastry over it and press down the
edges with a fork. Cook for 30-40 minutes
until golden brown. Serve with roasted
veggies and potatoes for a wholesome
Sunday dinner!

OPTIONAL NUTRITION
EXTRAS NUGGET
You can always switch the pre-cooked lentils for Walnuts are absolute nutrient kings - packed
another cooked legume such as beans! full of omega-3’s which are important for brain
function!

68
THANK YOU
Thank you so much for purchasing
and using ‘EAT MORE PLANTS’.
I really hope that through trying out
these recipes and experimenting in
the kitchen, you can become
comfortable and confident
with eating more plants.

Zanna xx

www.zannavandijk.co.uk

69
Shoutout to my dream team! My boyfriend Ant for being chief
taste-tester, Megan Hallett for her help with food development and
photography, Tamsin Louise Photography for her amazing portraits,
Ros Ingram for her stunning book design and illustration work, and
Emma Lappin for her organisation skills. I am so proud of what we
have created together.
Disclaimer: This recipe ebook is written by Zanna Van Dijk and constitutes her own original work. This book contains information
which is designed to help individuals cook wholesome plant-based meals. It contains general guidance and is not individually
tailored to the needs of any individual reader. This book has not been specifically tailored for those with health problems which
might be impacted by diet nor is this book intended as a substitute for the advice of health care professionals. Those readers
suffering with health problems should seek the advice of health care professionals prior to undertaking dietary changes.
The author advises readers to take full responsibility for their own health and know their limits.

Copyright © Zanna Van Dijk 2019

The right of Zanna Van Dijk to be identified as the author of this work has been asserted by her in accordance with the Copyright
Designs and Patents Act 1988.

All rights reserved. No part of this publication, along with all associated materials, videos and online content may be reproduced,
stored in a retrieval system, sold or transmitted in any form or by any means (electronic, mechanical, photocopying, recording or
otherwise) without the prior written permission of the copyright owner. You must not circulate this book in any format.

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