Vegan Meal Prep

The 2019 Guide for Ready-to-Go Meals and

Snacks for a Healthy Plant-based Whole
Foods Diet with a 30 Day Time and Money
Saving Easy Meal Plan. Includes Shopping
List

Lidia Greger
 Table of Contents
Introduction
Chapter 1: What is Veganism?
Chapter 2: Eating Healthy
Chapter 3: What is in Your Food?
Chapter 4: Vegan Foods/Methods
The Dangers of Cooked Foods
The Dangers of Starchy Foods
Proper Food Combinations
Vegan Cooking Methods
Vegetables
Grains
Beans and Legumes
Chapter 5: Meal Plan
Shopping List for Week 1
Week 1: Breakfast
Muesli & Fresh Fruit
Banana Berry Smoothie
Sunflower Fruit Salad
Banana & Flaxseed Weetabix
Banana & Berry Porridge
Cinnamon Banana Pancakes
Savory French Toast with Mushrooms and Spinach
Week 1: Lunch
Falafel Tabouli Wrap
Lentil Veggie Burger
Tofu Nori Rolls
Chili Bean Burrito
Curried Tofu Sandwich
Spinach & Lentil Soup
Moroccan Couscous Salad
Week 1: Dinner
Mediterranean Baked Sweet Potatoes
Sugar Snap Pea and Carrot Soba Noodles
 30 Minute Coconut Curry
Vegan Lemon Fettuccine Alfredo
Poblano and Portobello Fajitas
Vegan Philly Cheese Sandwich
Toasted Buffalo Sauce Tofu Po’ Boy Covered in Apple Slaw
Shopping list for Week 2
Week 2: Breakfast
Jamaican Porridge
Mexican Hot Chocolate & Crumpets
Cinnamon Banana Porridge
Green Smoothie & Tahini Toast
Strawberry, Almond, & Chia Pudding
Baked Beans on Toast with Turmeric Latte
Mushroom & Spinach Tofu Scramble
Week 2: Lunch
Bean Salad & Rice Cakes
Tempeh Salad Sandwich
Vietnamese Spring Rolls
Mediterranean Lentil Rocket Salad
Pasta Salad
Cauliflower & Leek Soup
Baffle Sandwich
Week 2: Dinner
Spice Vegan Macaroni and Cheese with Green Chili
Amazing Veggie Quesadillas
Easy Peanut Noodles
Chickpea Veggie Burgers
Avocado Pasta
Garlic Pasta with Tomatoes
Vegan Pizza
Shopping list for Week 3
Week 3: Breakfast
Apple & Cinnamon Bircher Muesli
Blueberry & Date Mug Cake
Quinoa Porridge
Rice Pudding
Banana & Peanut Butter Smoothie
 ‘‘Omelet’’ on Toast
Banana Pancakes
Week 3: Lunch
Roast Veg and Pesto Sandwich
Tempeh Nori Rolls
Black Bean Burrito
Peanut Butter Salad Sandwich
Green Bean & Tomato Pasta Salad
Adzuki Bean Burger with Wedges
Potato, Leek & Lentil Soup
Week 3: Dinner
Sweet and Spicy Asian Tofu
Zuppa di Orzo e Spinaci
Corn and Edamame Salad with Quinoa
Tacos with Tofu Curry-Style and Pinto Beans Mixed Kale Slaw
Quick Homemade Ramen
White Bean Veggie Soup
Polyvegetable Couscous
Shopping list for Week 4
Week 4: Breakfast
Chocolate Ginger Smoothie
Fruit & Nut Compote
Tahini & Banana Toast with Hot Chai
Blueberry Porridge
Breakfast Couscous
Mexican Vegetable Fritters
Veggie Fried Tofu
Week 4: Lunch
Beetroot & Almond Rice Salad
Chili Bean Wrap
Sweet ’n ’Spicy Couscous
Avocado Sprout Salad
Pumpkin & Spinach Sandwich
Tofu & Wakame Miso Soup
Pumpkin Soup
Week 4: Dinner
Pasta Ala Puttanesca con Ceci e Carciofo
 Paleo Algae Pasta with Dressing of Kale, Almond, and Garlic
Fajita Gnocchi Skillet with Avocado Salsa
30 Minute Orange Ginger Zucchini Noodle & Chickpea Bowls
30 Minute Red Beans and Cauliflower Rice
Pizza Skillet Casserole
Black Bean Soup with Pico De Gallo
Shopping list for Week 5:
Week 5: Breakfast
Green Smoothie with Toast
Chocolate Porridge and Berries
Avocado Pizza Toast
Soft, Chewy, Healthy Granola Bars
“Quiche” with Dried Tomatoes, Mushrooms, Spinach with Tofu Base
Comfy Cinnamon Quinoa
Wholesome Vegan Banana Bread
Week 5: Lunch
Quinoa Tabouli
Mexican Bean Baked Potato
Vegan Sabich Sandwich
Turmeric Chickpea Salad
Greek Pasta Salad
Vegan Crab Cakes
Tempeh Reuben
Week 5: Dinner
Gnocchi Enchilada Skillet
Roasted Cauliflower Pasta with Lemon Chimichurri
Kale and Leek Pesto Pasta with Tofu
Vegan Tuna Pasta Salad
Pizza Polenta Bowls
Fajita Gnocchi Skillet with Avocado Salsa
Curried Chickpea Tofu Lettuce Wraps
Shopping list for Week 6:
Week 6: Breakfast
Vegan French Toast
Whole Bean Ful Medames
The Incredible Vegan Frittata
Samoan-Style Gruel of Tapioca and Coconut
 Vegan Detox Green Monster Smoothie
Tofu Breakfast Tacos
Loveliest Lemon Vegan Pancakes
Week 6: Lunch
Vegan Fajita Pasta with Chickpeas and Peppers
Meal-Prep Friendly Yam Bowls
Vegan BLT Sandwich
Sesame Noodles with Veggies
Mushroom Cap Bowls with Grains
Whole Foods TTLA Sandwich Recipe
Asian Edamame & Quinoa Salad
Week 6: Dinner
Greek Goddess Bowl
Mango Curry Chickpeas
Homemade Spaghetti O’s
Vegan Thai Soup
Burrito Stuffed Peppers
Vegan Lentil Salisbury Steak
Maple Bourbon Instant Pot Chili
Conclusion
© Copyright 2018 by Lidia Greger – All rights reserved.

All rights reserved. The book that follows has been created below, with a
goal of giving information over that is both precise and accurate and
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 Introduction

Congratulation on the purchase of your copy of Vegan Meal Prep. I am

delighted that have chosen to take a new path using this book to help you
prepare and cook healthy vegan meals. This plan contains 6 weeks of
healthy, affordable vegan meals and includes shopping lists for every week.
You will soon discover many different ways you can prepare a meal using
just a roasting pan, skillet, or a slow cooker. Using a slow cooker has never
been easier since all you do is add the ingredients and set the time.

You will soon learn everything you need to know about the vegan diet as
well as many different vegan meals that you can prep or prepare in little to
no time.

Some of the recipe items may require a few more steps, but each recipe will
provide you with an estimated preparation and cooking time, amount of
servings, and detailed instruction on how to prep and make each meal.

There are plenty of books on veganism and meal preparation, thanks a

million times for picking this out of all your choices. We’ve worked too
many hours to bring this to you.
 Chapter 1: What is Veganism?

Since the beginning of the 21st century, for health reasons such as
degenerative diseases or increasingly high levels of mercury in fish, more
people have switched to vegetarian and vegan diets than ever. While
vegetarian and vegan diets are healthier than typical American diets, they
do not go far enough to prevent the top ten leading causes of death or
degenerative diseases so prevalent today in the world.

Both vegetarian and vegan diets restrict food based on animals, which is to
their advantage. However, both allow cooked foods to be eaten to their
detriment because cooked foods are harmful to human health.

Most people worry about their health. But very few will ever make the
necessary changes to improve their health. Eating prepared vegetables from
whole food stores or reducing saturated fats and having a chicken sandwich
salad won't cut them off. You cannot achieve real health through half-
hearted efforts to be healthy. This includes partial diets.
Here are the plant-based diets used today:

• Vegetarian Diet — Vegetarian diet is mainly a plant food diet. It

minimizes meat and milk products but may contain fish and/or milk and
poultry such as cheese and eggs. The emphasis of the vegetarian diet is
mainly on plant food but also on animal food. Both cooked plants and
animal-based foods are permitted in the vegetarian diet.
• Vegan diet – The vegan diet is similar to the vegetarian diet, but it
excludes all foods based on animals, including fish, cheese, and eggs.
The vegan diet makes it possible to eat plant food cooked.

• Raw vegan diet – The raw vegan diet is somewhat like the vegan diet,
except that it excludes all foods based on animals, but also all cooked
foods, including cooked plant foods. Cooked foods (plants or animals)
are foods that are dead, without life. They require extra body energy to
be digested and absorbed, which can be used for other purposes, such as
healing and rejuvenation. Raw plant foods are natural foods. They are
not cooked or chemically modified and contain no additives or
preservatives made by man. Raw plant foods are alive. Their natural
strength of life is intact; this force of life is conveyed to us when we eat
raw plant food.

Health issues uncommon in the past are frequently experienced today. All,
everywhere, serious illnesses and diseases are widespread. The self-
education of foods and nutrients within them is one of the greatest measures
to improving your own health. Even with sufficient knowledge of food and
nutrition, we remain unaware of how optimal health can be achieved. The
knowledge we need about food and nutrition is best obtained by reading
books and uniting other learning tools like the web to find out the truth
about these important topics.

Plant-based food is on the rise. That's why I imagine you might have picked
up this book. Animal farming contributes more global emissions of
greenhouse gasses than transport, causing increasing temperatures and sea
levels. Livestock and its by-products account for at least 32 billion tons of
carbon dioxide annually or 51% of all greenhouse gas emissions worldwide.
And while millions around the world lack access to affordable, nutritious
food, 35 percent of the world’s grains are fed to livestock.

Many fans chose this way of life for this simple reason: why harm another
being when we don't have to? Whatever motivation you choose, eating a
plant diet is good for the planet, animals, and you.

People often think that vegans do not eat meat because they want to save
animals. Although this is true in many cases, there are other reasons why
many people make the switch. Some other reasons are as follows:

Personal health – The distribution of animal products is closely linked to

lower rates of obesity, diabetes, and cardiovascular disease. In particular,
avoiding red meat reduces the intake of carcinogens and your cancer risk.
Commercially grown and processed meat contains antibiotics that are
routinely used to keep animals healthy enough to consume and non-human
hormones that increase the growth rate of the animal and/or the production
of milk for increased profits. 80 percent of the antibiotics sold in the United
States are used for consumption on animals and six FDA approved steroid
hormones are administered regularly. In addition, the widespread use of
animal feed pesticides adds another form of hormonal disruptors and
neurotoxins found in commercial meats.

Meat and dairy take a long time to digest and our bodies must produce
chemicals during this process to break it down; this process creates waste
that our bodies must then work hard to eliminate. Raw fruits and vegetables
are easy and quick to digest so that our bodies can work on other jobs, such
as healing, instead of the bulk of our usable energy to digest the food we are
not intended to eat. A raw, healthy diet will give you more energy to do
what you want to do every day.

Environments – The rainforest is currently being slashed and burned in

South America to build short-lived grazing land for beef cattle. In 2013,
according to TIME, 30% of the land used on earth and 33% of the world's
fresh water is used for feeding and supporting chickens, pigs, and cattle.
Approximately one-third of our most important resources are currently used
to create a farmed, inferior, and largely grotesque supply of meat to people
who are already obese, ill, or malnourished. This land and water can be
used to feed people who are actually ill, hungry, or dietary. Think about it
the next time you decide to order a fast food burger: a rainforest section
about the size of your kitchen is irreparably destroyed to provide a fast food
burger.

Waste from large farms is a completely different problem. Since most

animal farmers are large in scale, manure is collected in lagoons that are
prone to spills and leaks in the open air. Even without leaking, these
lagoons release toxic fumes to those living nearby and release ammonia,
which can be re-deposited on land or in water up to 300 miles by air. In
California, large-scale livestock operations have been identified as the
largest source of nitrate pollution in a 100,000 square mile groundwater
tract. Pathogens causing diseases, such as salmonella and E. Coli is highly
concentrated in animal feces and more than 40 diseases which can be
transmitted to humans through manure.
The farms that produce most of the meat in America are so large that it is
unrealistic and almost impossible for them to adopt sustainable farming
techniques to deal with the vast amount of fecal waste they produce. A
meat-based diet of 7 billion more inhabitants of Earth is unsustainable and
wrecks the earth at an alarming rate.

Ethics – If you ate meat long before you went vegan like me, you probably
used to be amused or perhaps somewhat alarmed when you heard the latest
PETA news. You can’t long be a vegan and don't see the cruel vision we
have imparted to our animal friends. Just put it, we know how to eat
healthily, we can live without eating meat, and we don't have to cruelly treat
animals to survive.

Chasing is always a matter of conversation that affects the cruelty of

animals every day. Some hunters, particularly in rural areas, are trying to
supply their families with food. And I know many people have small
organic farms and raise animals to improve and locate their food supplies. I
know this is a cry far from factory farming. The animal either lives a natural
life until its death or is more humanely treated during its lifetime. Eating
venison from the wild or organic eggs from your own free-range chickens
gives your family a better source of nutrients than commercial meat and
dairy, and has a better source of calories than some of the affordable food
available in the U.S., like frozen dinners or fast food. A lot of people agree
that having a connection with the animals you eat and not being completely
oblivious to the actual killing and processing is a better experience through
and through when eating meat. If people were better educated about other
food choices, they wouldn't be so dependent on meat for protein, iron, fat,
and calories, and if they had to kill and dress their own animals for food
personally, there would be a lot more vegans in this world.

If you feel that leaving behind a healthy planet with adequate resources to
your children and grandchildren is important, then ethics may again come
into play. How can we continue to eat meat from factory farms when we
know what it does to the health of the planet and our families?

Understanding – When you first become a vegan, you can be quite in love
with the feeling that you do something that is very good. You might want to
share your views with the world so that they too can take your steps. And
you must stop there and remember that every person is on his own journey
of health and healing. Not everyone is jumping into veganism
simultaneously. Forcing your opinions on others can hamper your own
growth. If people show interest, ask questions or make fascinating
comments, they are ready to talk. We must be wise, respect others, and use
our positive example to promote this kind of energy and change. Sharing
information is great when it is ready to be received.
 Chapter 2: Eating Healthy

Every day we witness the effects that foods have on us. It is no secret that
sickness and disease continue to plague humankind despite the billions of
dollars of state, federal, and private funds that are spent each year trying to
find cures for heart disease, cancer, and other life-shortening or disabling
diseases. It usually leads back to how the person treated their body and
nourished themselves.

Almost everyone knows someone who is suffering from a health issue.

Most people have come to accept sickness and premature death as a matter
of course, a normal part of human life. But modern-day nutritional experts
and medical researchers have been telling us for years that these things do
not happen by chance, but that there is a direct relationship between the
foods that we eat and the diseases we get.

Each year, increasing scientific evidence links the top ten leading causes of
death and degenerative diseases so prevalent in the world today to meat-
based and dairy-based diets. These studies continue to show that people
who eat a diet based on plants have increased longevity and health
compared to those who eat a diet based on meat and/or milk. In recent
years, many books have been published that provide the results of these
clinical studies.

The worldwide increase in the production of food has led to a worldwide

deficiency of soil minerals. The topsoil where plants are grown is now
depleted from their minerals. Web reports cover recent nutrient losses in
crops. Only decades ago, minerals, and vitamins were rich in the same
crops. Meat and dairy products are even worse affected. Animals consume
mineral crops that are deficient and deficient in minerals. Cooking animal
products depletes them further of their minerals and vitamins.

The mineral deficiency of the topsoil is attributed to improper farm

management practices, which lead to the minerals being replenished back
into the soil. Since the last century, the meteoric increase in food
productivity and efficiency has not been balanced by a corresponding
increase in the addition of nutrients to the soil. People who eat the
American traditional diet are deficient in minerals. This shortcoming is now
responsible for a number of serious health problems.

To compensate for the currently produced mineral-starved and vitamin-

starved foods, many people take multivitamin/mineral supplements to their
doctors ' advice. Millions of dollars are spent on these supplements in
America alone every year. The majority of multivitamin/mineral
supplements are, unfortunately, inorganic substances that cannot be used by
the body. Studies have shown that these substances do little or nothing to
benefit human health.

The cells of the body can only use organic minerals, which is one of the
reasons why plant food is so important to us. Plants convert inorganic
minerals found in the soil and water into an organic form readily
assimilated by the body's cells. There is no need for multivitamin/mineral
supplements in the raw vegan diet, as all the minerals and vitamins needed
to support life are found in raw plant foods, in their proper organic form,
and without heat destruction. The raw vegan diet also offsets the deficiency
of topsoil minerals, as more vegetables are eaten in the diet. In addition, the
diet includes sea vegetables, which are grown in the ocean -a mineral-rich
environment.
Excitotoxins are substances that are added to processed food and drinks to
stimulate brain neurons. The food industry has designed food products for
years to titillate the taste buds and activate the brain's reward centers. The
various chemicals used for these purposes comprise excitotoxins.
Excitotoxins include monosodium glutamate (MSG), aspartame, cysteine
(used in bread), hydrolyzed protein, and aspartic acid. These substances can
stimulate brain neurons so severely that they are killed and can result in
different levels of brain damage. At this specific point in time, there are no
regulations requiring the food industry to test its products for whether they
cause brain damage or food addictions.

The deliberate manipulation of foods to increase taste at the expense of

damaging the body, while attesting to the inventiveness and ingenuity of the
American spirit, characterizes how low we have fallen in manipulating food
for financial gains.
 Chapter 3: What is in Your Food?

It is very important to pay attention to what is in your food. Eating

something with a high content of certain things can really affect your
overall health. What you eat depends on carbohydrates, sodium, sugar,
protein, etc.

Protein – Proteins are one of the most important nutrients in the body and
are primarily responsible for muscle building. The best way to build lean
muscles is first by tearing the old ones by exercising and then forcing them
to heal into leaner ones. This is only possible if you bombard your body
with high protein doses, which is exactly what the vegan, diet rich in
protein is intended to do.

Vegan Protein Sources:

• Nuts and seeds
• Processed soy like Tofu and Soymilk
• Soybeans
• Tempeh
• Whole grains
• Vegetables

Whole grains, Vegetables, and Fruits – Vegans should make the most of
their whole grain choice. Whole wheat grains are an excellent choice, and
not only are they for vegans. Just like whole grains, processed grains also
contain as much protein. Whole grains provide nutrients from their hull, the
brown parts—like antioxidants. In vegetables that are starchy, like sweet
potatoes and potatoes, all grains are a good source of carbs.

The news about vegetables is well known to almost everyone, but

surprisingly many vegans do not eat as many vegetables per day as they
should be to get their proper amounts of nutrients. Eat colorful vegetables –
every day, three-to-six servings.
The same applies to fruit, eat a wide color scheme. Juice is okay once per
day.

Fats/Oils – Some vegans eat too much, some too little, but since fat adds to
of flavor and fat is also crucial in the diet, aim in the 15-20% range of fat
for calorie intake
Although the fat content is important, the fat type is also important. Olive
oil and canola, avocados, nuts and seeds, and olives should be the main
focus of vegetables. They are usually cooked in Asian restaurants in
soybean oil, which is cheap and good for frying, but may cause health
issues. A little soybean oil is probably needed for good health and is,
therefore acceptable.

Omega-3 fats, which support great cardiovascular health, joints, and the
brain, are important. Consider an algae-based supplement, as plant forms
are not as bioavailable.

Calcium – Everyone needs sufficient calcium, around 1000 mg a day.

Adults over 54 have reduced limits because bone health is linked to more
than just calcium – over a dozen nutrients.
Iron – Many dark leafy vegetables are high in iron, best eaten with some
vitamin C for proper absorption.

Vitamin D, B-12, and Iodine – Bone health is only one of the critical
functions of this hormone (yes, a hormone)–New roles of vitamin D are
constantly evident in research, from the heart to the brain, still most need
more.

Unless you live in the south, the sun isn’t enough, so we need a new
Vitamin D source.
For vegans, there are foods that are fortified, fungi, and supplements. Aim
for 1000-2000 IU if you’re north of the Atlanta-LA line.

Vitamin B-12 Is actually produced by soil bacteria, and should only be

found in animal food, which are consumed by farmed animals in their feed.
Previous to modern industrial agriculture, dirty vegetables were probably
another good source of B-12, but modern sanitation concerns are no longer
practical. Even if we ate home-grown products, the B-12 content cannot be
checked.
B12 is stored by the body, for up to five to ten years. But to restore it, try
supplements or nutritional yeast, a cheesy-tasting fungus. Three tbsp.
should be plenty.
Iodine comes in veggies, salt, and various beans. It can impair thyroid
function, so eat your seaweed or a 150 mcg supplement.

Vegan Lifestyle tips:

Try your best to “eat a rainbow,” a colorful slew of veggies.
Eat fibrous, whole carbs.
Protein at every meal.
Omega-3 supplements daily
Make sure to get your calcium
Eat your B12 supplements or your cheese fungus.
Make sure to take an iodine supplement.
Everyone in north Europe should take a Vitamin D supplement
for the latter half of the year, especially if you don’t get out much
or have darker skin.
Use your good oils liberally.
Vary your seasonings—don’t just kill it with salt.
Drink plenty of water
Review our micronutrient information to make sure you’re
getting enough.
Try to move 30 minutes a day.
Don’t get overweight or lose weight too fast.
 Chapter 4: Vegan Foods/Methods

Fruits and Vegetables – For good reasons, fruit, and vegetables are
regularly eaten in the raw vegan diet. They easily and efficiently digest and
bring their own enzymes to the table. They have authentic life-force
properties that nature intended to support all physical functions and contain
the vitamins and nutrients that the body needs for optimal health.

It is best to eat fruit and vegetables when they are ripe. If eaten in their
typical storage or immature conditions, stomach aches or some other
discomfort is very likely. When fruits and vegetables are consumed in an
immature condition, additional energy is needed to digest them, and this
energy is stolen from the body's energy reserves when it can be used for
other purposes, such as curing disease. Fruits and vegetables sold in local
food stores are typically shipped from distant locations, such as from
abroad, and deliberately arrive in an immature condition to retard spoilage
and prolong shelf life.
To mature store-bought fruits and vegetables, place them on the counter
tops at home until they mature. Depending on fruit or vegetable, it usually
takes several days or longer. For example, bananas are typically sold green
or partially green unless you stand by the fruit right before they are
replaced. Ripe bananas are spotted brown or brown in color when ripe.

Cucumbers are mature when easily flexed. Avocados are ready when they
give in to gentle pressure. Green chilies and jalapeños are ripe when turning
orange or red and do not eat when green. Lemons, limes, oranges, and pears
are ripe in aroma and give way to gentle pressure. The same applies to red
and yellow peppers.

Apples and root vegetables (e.g. carrots, toads, radishes, beets, onions,
garlic, and potatoes) are some exceptions. Apples and root vegetables do
not mature substantially after they have been picked. Some people no
longer eat fruit because it caused them too much discomfort the last time
they did. It was most likely because they ate the fruit in an unripened
condition or improperly combined it with other foods. For example, when
pineapples are eaten with figs or dates, the result is a stomachache for most
people, as acid fruit should not be eaten with sweet fruit.

The importance of eating fruit on the raw vegan diet cannot be

overemphasized and will be discussed in the book later. Fatty fruits include
olives and advocates. They contain unsaturated fat which is healthy. The
vegetables with the tightest compact leaves are some of the nutritious ones.
They include red and green cabbage, green onions, leeks, broccoli, bok
choy, and lettuce.

Gourmet Meals and Sauces – Gourmet meals are the best meals. Raw plant
foods, bland affairs, must not be boring. They can be delicious meals and
the mouth should water before and during a meal for effective digestion.
Food should be delicious and they should be easy on the stomach.

You can make creative sauces out of almost anything. Don't take shortcuts!
The most serious mistake raw food eaters make is to take shortcuts. If you
use 100 percent lemon or lime juice in a dipping sauce recipe, you will add
cooked foods because the 100 percent concentrate juice is a pasteurized,
processed food product. If you are trustful in a vegan diet, you will benefit
fully from the diet.

Grains and Legumes – Grains are the grass seeds, technically speaking.
They are commonly regarded as vegetables. Grains contain wheat, maize,
oats, barley, rye, millet, and rice. Most fatty foods are starchy. This is why
many people choose to cut off their raw vegan diet.

Legumes are also regarded as vegetables. Legumes contain peas, beans,

lentils. Like grains, they are starchy foods, and many people choose to cut
legumes from their raw vegan diet for this reason. No fruit or vegetable is
better than any other intrinsically; each has its own place in the raw vegan
diet. Everyone may or may not be preferred depending on the person and
his or her nutritional needs. We all have our preferences in terms of raw
plant food, taste, and nutrition. Learn which fruits and vegetables you like
best, but keep eating a variety of them because it's the only way you'll know
what you like and best.

Greens – Leafy greens are often referred to as vegetables, but most people
believe that greens are their own food group. Greens are the only food that
suits other foods, including other greens. Many fruits and vegetables, you
can't say that. Spinach, arugula, chard, kale, mustard greens, collard greens,
turnip greens, parsley, cilantro, lettuce, celery greens, and dandelion are the
leafy greens.

Drinking greens in smoothies is an easy way to get them. They offer the
health benefits of fruits and greens in one meal, although it is always good
to mix the green with other fruits and vegetables in your smoothies. Green
is rich in antioxidants, minerals, vitamins and ready for assimilation of
enzymes. Chlorophyll strengthens the immune system, enhances body
detoxification and digestion. Chlorophyll converts sunlight into chemical
energy in green plants, and this energy is made available to us when we eat
greens.

Women with menstruation difficulties or pains will find one of the solutions
in eating fresh greens. The importance of eating greens cannot be
overemphasized and is discussed a lot more.

Cilantro fills vegetable food with zest and nutrition and is delicious with
tomatoes, yellow peppers, and avocado. It has antifungal, antioxidant and
antibacterial properties and is high in vitamins and potassium.

Studies have shown that foods grown locally and harvested recently are
superior nutritionally (have more nutrient content) than foods harvested
before they are ripe and shipped in from elsewhere and/or held in cold
storage for long periods of time. You can taste the difference, and produce
loses nutrients over time.

Importance of Eating Organically – Organic foods cannot be grown with

synthetic fertilizers, synthetic pesticides or sewage sludge according to
federal regulations. Organic foods contain no toxic or harmful substances.
Moreover, organic foods and not GMOs (genetically modified organisms)
are not irradiated. These regulations have been coming a long time. Organic
products will typically have the label "USDA organic, "but the label "CCOF
(California Certified Organic Farmers) "may be somewhat less restrictive
than the label "USDA.” Other organizations, like Oregon Tilth, which uses
the Oregon Tilth Certified Organic (OTCO) label, are also USDA certified.
Organically grown food in the 1990s and early 2000s was much more
expensive in the states than conventionally grown products. But things have
changed for the better, as more certified organic farmers/farmers in this
country now exist and more of them are local, so prices have fallen initially.
The difference in cost between organic and conventionally grown products
is usually only about nickels and dimes instead of dollars. The benefits of
organic food far outweigh any small difference in cost.

Nuts and Seeds – Eat nuts to obtain the daily supplement of saturated fats.
Nuts are coming from trees. The peanut, which really is not a nut, but a
legume, that grows in the soil. Nuts and seeds contain the necessary
vitamins, minerals and folic acid from the body. Many of the commercially
available nuts and seeds and refined, processed foods should not be eaten,
however. Many roasted and salted varieties are included. These plants’ life
force properties have been destroyed by heat. Roasted or pasteurized nuts or
seeds not grow.

Nuts and seeds absorb pesticides easily. Many nuts and seeds are imported
from distant countries, such as Africa, which cannot properly monitor or
control food products for pesticide residues. Peanuts, pistachios, and
cashews have the worst residues of pesticides on the web. Purchase raw,
organic nuts and seeds to minimize residues of pesticides. If there are no
raw, organic nuts and seeds in local food stores, they can be purchased from
websites. Nuts and seeds well combine with most vegetables. Fatty nuts
(such as pecans) are well combined with sweet fruit.
Sprouts – Sprouts are the initial plant forms after germinating from seeds.
When a seed germinates its force of life is at its peak. Eating sprouts in
highly recommended enzymes and nutrients for their abundance of life.
Fully grown seeds like broccoli sprouts can be bought from entire food
stores. Home germination is an alternative option. Whether purchased or
grown at home, sprouts should frequently be included in the raw vegan diet.
When raw nuts and seeds are soaked in the water, they sprout. However,
there are exceptions to this: pecans, walnuts and Brazilian nuts.
Sprouting can be done at home at your own pace, without an outdoor
garden. I believe everyone should learn how to sprout. It puts you in the
driver's seat and gives you complete control over what you ate. Sprouting is
also a very useful survival tactic that you may want to use one day. The
basics for sprouting are seeds, water, air, and sunshine. A person could live
on nothing but sprouts for a long time. One drawback is that it can be
messy. In addition, most people don't like to turn their kitchen into a
sprouting garden. The remarkable food value of sprouts, however,
outweighs minor inconveniences. In addition, some new inventive and easy
to use DIY kits are now available on the market for sprouting at home.

Sea Vegetables – Sea vegetables are important adjuncts to land vegetables

in the raw vegan diet. As previously mentioned, the worldwide topsoil is
mineral deficient. Sea vegetables get their minerals from the ocean which is
a mineral-rich environment, practically unaffected by topsoil mineral
deficiency.

Sea vegetables are our main source of iodine, such as kelp and dulse. Sea
vegetables also contain high levels of potassium. Both of these minerals are
frequently lacking in today's crops. Iodine is required for the thyroid gland
as well as the proper functioning of the nervous system by doctors requires
potassium. While sea salt contains sea iodine, it provides less of what we
need every day. Nutritional experts recommend taking daily doses of kelp
or dukes to satisfy the daily requirement of iodine.

Superfoods – Superfood is the food of the future, in the sense that many
people still don't know about it. Due to their strength and unique
characteristics, superfood should be carefully added to the diet. The road to
superfood leads to a very exciting country, but goes slowly, because there
are a few potholes.

Nutritional experts recommend that you add one superfood at a time to your
diet so that you can see what they are doing for or against you. In this way,
you avoid the inconvenience of eating superfood together, possibly violate
food combination laws, and also use the knowledge gained about each
superfood better when it is advantageous for you to do so. Here are some of
the popular Superfoods:

• Aloe Vera – Aloe Vera is a medium-sized green company plant with

leaves of a gelatinous interior surrounded by thorns on the edges of the
skin. It is rich in antioxidants, amino acids, and enzymes which help to
clean the toxins ' body. It is well known to have curative powers for
healing cuts and burns. You actually don't have to cut the leaves or cut
the thorns off at all, every leaf can be eaten crude. Aloe Vera has very
little aroma, like chayote, until it's cut in. Like the palm tree, it grows
without much assistance outdoors in sunny climates. To eat Aloe Vera,
cut off the lower leaves which are the first to droop and die. The leaves
can last for weeks if they are stored in the refrigerator. After a few days
 of storage, you won't have to cut the thorns off, because they end up
being tender enough to consume.

• Spirulina – Spirulina blue-green freshwater alga. It is typically grown in

lakes. It is lauded for the amazing health benefits it provides. It contains
high amounts of protein and also contains antioxidants, Vitamins B, E,
and zinc, copper, iron, selenium, linoleic acid. It is one of the few plant
sources of both DHA/EPA and ALA omega-3 fatty acids, the other being
Chlorella. One of the highest protein plant foods. On the raw vegan diet,
it is easy to get all the protein you need from leafy greens and
vegetables. But if you're worried about not getting enough protein, then
add spirulina to your next meal. Spirulina is typically sold in powdered
form which can be easily added to anything. Despite its many benefits,
many people found that spirulina causes a very foul-smelling gas when
used. Spirulina is a form of bacteria. When it gets into the intestines, it
can proliferate friendly bacteria to an extent that it causes excess gas.
Chlorella also does the same thing.

• Hemp seed – Hemp seed is said to be the most nutritious seed in the world
with all the essential amino acids and fatty acids that human life requires.
There are high levels of protein, antioxidants, iron, zinc, carotene,
phytosterols, vitamins, and enzymes. Hemp seeds have an ideal fatty
acid ratio between omega 6 and omega 3, making them preferable over
omega 3 flaxseeds and chia seeds.

• Goji Berries – Goji berries contain high levels of antioxidants and

nutrients. They are an excellent snack and can be combined with other
 foods that meet the requirements of the food combination. Today, nearly
all Goji berries on the market are dried fruit. They look and feel like little
red grapes. Undried goji berries can be found locally if a source can be
found. Goji berries and Maca both have the distinctive characteristics of
adaptogens. Adaptors are substances that help the body make
physiological adjustments that promote homeostasis, allowing the body
to make the necessary adjustments to the centering.

• Bee Products – Honey, bee pollen and royal jelly are the products of
superfood bee. Another bee product is not considered a superfood,
honeycomb. Sweetheart is made by nectar bees or flowers and plants that
visit bees when they pollinate them. The raw honey contains many
enzymes, minerals, and amino acids. The majority of the honey
consumed today is refined, pasteurized honey, so that the enzymes are
destroyed. If the label does not say "raw, "the honey is refined. The
world population of bees is, unfortunately, declining. The widespread
use of pesticides on crops is attributed to the ongoing extinction. This
has the potential to affect us all. If it is not changed soon, the pollination
of plants, which means fruit production, and all other plants requiring
pollination for reproduction, will have dire consequences. Organic, raw,
unfiltered honey is in no way adulterated and is the best type of honey to
eat in the raw vegan diet. Many vegans routinely use honey on fruits
such as apples, pears, bananas and pistachios, and pecans.

• Cacao Beans – Cacao beans are not really beans, but the seeds of the
cacao tree. Cacao beans are very high in antioxidants and nutrients.
Crushed cacao beans are called cacao nibs. Cacao nibs have been dried
and fermented, but are apparently the least processed of the available
 forms of chocolate. If you love chocolate, then cacao nibs are the
product to buy. Cacao nibs are crunchy and have a slightly bitter taste.
Soaking cacao nibs in water makes them softer and easier to chew. The
powdered forms of the cacao bean are 1) cacao power and 2) cocoa
powder, which is similar but not the same. Many people say that they
like it, but the taste is often disappointing. Both cocoa powder and cocoa
powder are refined and processed, but the least refined is the cocoa
powder. Cacao powder is made from cold cocoa beans. It is alleged that
no beans enzymes or nutrients are destroyed by the cold pressing
process. Cocoa powder is produced by cocoa roasting.

• Maca – Maca is an adaptogen, like Goji berries. Maca increases energy

levels and improves libido. Some say it's an aphrodisiac. It is typically
sold in a powdered form that can easily be added. Maca has a color of
butterscotch and a mild flavor of butterscotch. Do not combine Maca
with Spirulina, it violates the law on food mixtures and can cause you a
great stomachache. Maca is a starchy food, while spirulina is food with
protein. Starchy foods should not be combined with protein foods.
However, Maca in combination with other foods adds pleasure to life
and a significant increase in energy.

• Coconut – Provides health benefits, including protection from heart

disease and stroke, and is capable of neutralizing or eradicating candida
and other pathogens. Coconut is tasty by itself or when combined with
chocolate (cacao beans), and also makes a great addition to green
smoothies. Coconut is about one-third saturated fat. The saturated fat in
coconut is a healthy saturated fat, which is different from the saturated
fat that is in animal products. The saturated coconut fat is a medium-
 chain fatty acid that the body easily absorbs. The saturated fat in animal
products is a long-chain, hard to absorb by the body. Coconut does not
contribute to human blood cholesterol levels, rather than the long-chain
fatty acids found in animal products. To open a coconut, the
recommended approach is to wrap it in a towel and hit it with a hammer.
The web may be useful in this situation.

There are many more superfoods not mentioned in this list, mainly because
they are not discussed as often as the others.
The Dangers of Cooked Foods

For years, nutrition experts have told us that cooked food is harmful to
human health. Americans eat more cooked food than any other person on
earth and spend more money on health and doctor's bills than anyone else
on earth. The fast-food companies grill, fry, bake, steam heat and pasteurize
food. For many years, these methods have been known to destroy important
food components such as enzymes and nutrients and to alter the chemical
properties of food.

It is claimed that the cooking and refining of foods is responsible for the
development of many of the illnesses and health problems human face
every day.
What is cooked food? For years, nutrition experts have told us that cooked
food is harmful to human health. Americans eat more cooked food than any
other person on earth and spend more money on health and doctor's bills
than anyone else on earth. The fast-food companies grill, fry, bake, steam
heat and pasteurize food. For many years, these methods have been known
to destroy important food components such as enzymes and nutrients and to
alter the chemical properties of food.

Cooking destroys the enzymes in the foods and alters the vital chemical
properties of the foods. it also reduces the nutrient content of the foods.
Cooked foods are dead foods, devoid of life. Cooked foods require extra
energy to be digested and absorbed from the body, which can be used for
other purposes, such as healing and rejuvenation. Since cooked food is dead
and lacking in nutrients, our hunger is not satisfied when we eat cooked
food, so we eat too much. Overeating is, however, a forerunner of many
health problems, including obesity and disease.

Cooked foods contain coagulated and unusable proteins and dead enzymes
that are toxic to the body. As stated before, raw plant foods are foods as-
found in nature. They are not cooked or chemically altered, and do not
contain man-made additives or preservatives. Raw plant foods are living
foods. Their natural life force is intact. It is this life force that we absorb
when we eat raw plant food. The fiber we consume in our diet should be
affected by the fiber or roughage of raw plant foods, and if this fiber comes
from cooked foods, it is demagnetized or devitalized to the extent that it
passes through the system with little or no benefit. Furthermore, cooked
starchy food leaves a plaster-like coating on the big intestine walls. This
coating builds up over time as more of these foods are eaten and prevents
complete digestion of food.

If food is browned by heat treatment, such as broiling, baking or deep-

frying, dangerous chemicals such as advanced glycation end products
(AGEs) associated with diabetes and heart disease are produced. In a
previous section, this was discussed. In addition, experts in nutrition claim
that cooked food is addictive. Like other addictions, the addiction to cooked
food increases with continued use.

Enzymes – Enzymes are life-force factors, biological catalysts required for

life processes. They are life-enabling substances. Enzymes are needed for
every chemical reaction in the body. It is claimed that no mineral, vitamin,
or hormone without enzymes can do any work.
Raw plant foods are full of natural enzymes to facilitate digestion and
assimilation in the body. Raw plant foods have all the enzymes necessary
for humans. Enzymes are destroyed once heat is involved.

Nutritional experts believe that eating cooked food requires the enzyme
reserves of the body to be used for digestion and absorption. In particular,
when cooked food is eaten, the body's enzymes must be digested. This
reduces the body's enzyme reserves, making it increasingly difficult to
properly digest food. Consequently, despite the amount of food we
consume, we become weaker and more tired. In addition, the energy used
by the body to digest cooked food is diverted from other badly needed
physical functions such as self-cleansing and healing.

Nutritional experts believe that eating cooked food requires the enzyme
reserves of the body to be used for digestion and absorption. In particular,
when cooked food is eaten, the body's enzymes must be digested. This
reduces the body's enzyme reserves, making it increasingly difficult to
properly digest food. Consequently, despite the amount of food we
consume, we become weaker and more tired. In addition, the energy used
by the body to digest cooked food is diverted from other badly needed
physical functions such as self-cleansing and healing.

Eating raw food retains enzymes and enhances your health. Cooked
vegetables can often be eaten raw. You can start eating raw potatoes but do
not eat the green ones because they can be toxic. There are also many raw
plant foods to satisfy the cravings of cooked food and sweets. What is more
satisfying than, for example, a mature, rough peach or mango? You can also
snack pecans and honey, cocoa nibs mixed with water or bananas with
mission figs or sweet apples.

Substituting living plant foods for dead cooked foods solves all of the
problems described in this chapter. If you need more information on how
cooked foods are harmful to human health, then go do some research! There
are thousands of books on veganism out there.

Many people may be shocked and surprised by the dangers of eating

cooked food because most of us grew up on cooked food and learned to like
it. In your journey to raw veganism, think heavily about cooked foods.
The Dangers of Starchy Foods
Starchy foods contain wheat, maize, rice, red and white potatoes, beans and
peas. Food products, such as bread, pasta, cereals, pastries, maize starch,
etc., are also included. Many modern nutrition experts firmly believe that
starchy foods are the primary cause of disease in the human body. The
reason for this argument is that starchy foods have shown that they coat
paste-like plaques or plates inside the large intestine or colon, which impede
the absorption of nutrients in the body.

According to books by modern nutrition experts, many vegan enthusiasts

say that eating starchy food causes the intestinal villi to be deposited on the
inner walls of the colon and obstructs the absorption of nutrients, which
prevents the digestion work that occurs in the colon from being completed.
The resulting impact prevents food from being properly digested; making it
difficult for the body to absorb what is eaten. The unassimilated food is
found in the colon, the bacteria are multiplied and the poisons they create
enter the blood and are deposited in the body's tissues. This is the primary
cause of human disease.

Most people are not aware of the dangers of starchy foods, just as they are
not aware of the dangers of cooked foods. you won't find this information
on the web or other popular media; you must read about it in books.
Proper Food Combinations
Before food can nourish the body, it must be digested. Digestion is a
chemical process that breaks down the food into constituents that can be
assimilated by the body. Digestion starts in the mouth with saliva and
continues in the stomach where digestive juices (gastric fluids), are secreted
to break down the food. The job is digestion is not finished until the food
travels through the small and large intestines and the waste passes out of the
body.

Food combination laws are rules of nature based on the principle that
different types of food are secreted in the stomach by different types of
gastric juices. If we eat foods that require alkaline juices for digestion with
foods that require acidic juices, the juices can be canceled or canceled,
leading to food that is difficult to digest in the stomach. This causes
complications such as headache, stomachache and/or fermentation of the
food when passing through the intestines, causing gas and parasite
breeding.

When foods are difficult to digest, energy reserves of the body are called
into play to assist in the job of digestion. It should not be surprising that you
get tired after eating a big meal of improperly combined foods – the
traditional nap after Thanksgiving dinner. The stomach does not decide
what foods to put into it; it leaves the job to the brain.
The food combination laws should be learned, even if one or two of them
are not correctly stated on the web. The laws that are not correctly stated on
Wed at least err on the safe side so that by observing them you will not be
hurting yourself. Set goals for yourself to rigidly put the laws into practice.
Here are five of the food combination laws that are important on the
raw vegan diet:
1. Don't eat proteins with starches
Ex: Spirulina or hemp seed (protein) eaten with Maca (starch)

2. Don't eat starches with acidic fruit

Ex: Potatoes or pea (starch) eaten with tomatoes (acidic)

3. Don't eat starches with sweet or sub-acid fruit

Ex: Peas (starch) added to green fruit smoothies that contain sweet or sub-
acid fruit.

4. Don't eat sweet fruit with acidic fruit

Ex: Pineapple (acidic) eaten with bananas or dates (sweet)

5. Don't eat proteins with sweet fruit

Ex: Pistachios with dates. Pistachios are 20% protein. Higher protein foods,
such as spirulina and hemp seed, are even worse combinations with sweet
fruit because they cause gas. Bananas are an exception because they
somehow combine well with nuts and seeds.

The above food combination laws cover some of the error typically made
on the raw vegan diet. Additional food combination laws should also be
learned. As explained previously, you can learn about them on the web.
Digestion times for different types of foods are also important to know the
aid in preparing.
Vegan Cooking Methods

Vegetables
Grilling works beautifully for vegetables. Only a small amount of oil is
used to cook vegetables such as champignons, peppers, eggplants, and
zucchini in a few minutes. Unlike grilling, frying needs a bit of oil but has a
medium-high heat setting to cook most cut vegetables. I like this making
stir fry by adding proteins and seasoning.
Steaming is one of the healthiest ways of vegan cooking, as vegetables’
nutrients aren’t sapped—rice cookers are helpful for steaming.

Grains
Some milder grains are good for a fast meal. Soak and rinse first to quicken,
and then boil for 30 minutes.
Pressure cooking is the fastest way to cook them—sometimes under 15
minutes for soaked grains.

Beans and Legumes

Plant-based meats and soy products are usually precooked, so warm them
on the frying pan with seasonings.
Steamed tempeh absorbs marinades in 15 minutes, silk tofu takes 5 minutes
to steam, and lentils or mung beans are done in 20 minutes. Pressure
cooking works great for longer-cooked beans.
Chapter 5: Meal Plan
Shopping List for Week 1
Muesli
Vegan Margarine
Weetabix
Hummus
Lemons
3 Falafel balls
Lentils
Brown Rice
Caster Sugar
Tofu
Beans
2 packages of Flax seeds/Hemp seeds
3 bottles of Soy milk
1 bunch of Bananas
2 Apples
1 box of Raisins
2 Onions
Head of Lettuce
3 Avocados
1 Cucumber
1 bag of Carrots
Head of Parsley
Garlic
 Basil
3 Tomatoes
Spinach
Mushrooms
2 boxes of berries
Whole grain oats
1 loaf of wholemeal bread
Vegemite
Baking Powder
Flour
Vegan cheese
Soy cream cheese
Eggless pasta
Bell peppers
Olive oil
Almonds
Veggie Broth
Chickpeas
Sweet potatoes
Honey
Sesame seeds
Curry Powder

When you first begin your meal plan, it is a little more on the expensive
side. Eating vegan is very different from what everyone else eats on a daily
basis. After you have accumulated these products, a lot of them do not go
bad for long periods of time; therefore, you can use them in the following
weeks and initially save money.
Week 1: Breakfast

Muesli & Fresh Fruit

Ingredients:

3/4 c. of untoasted Muesli

2 tsp. of ground flax seeds (these are best-bought whole and
ground fresh – a mini blender or a small coffee/nut grinder is
ideal for this.)
1 c. of fortified soy milk
1 medium sized banana

How to make it:

1. Mix up the ground flaxseeds through the muesli, then pour over
the soymilk and top with chopped banana slices.
2. *An additional 250ml of B12 fortified soymilk is necessary to
meet the daily nutritional requirements of this meal plan
Banana Berry Smoothie

Smoothies are always a great fix for when you need to get up and out the
door in a hurry in the morning.

Ingredients:

Smoothie Ingredients:

1 whole banana (preferably frozen)

1 c. of berries
1 c. of some fortified soy milk
.25 c. of regular oats
2 tsp. of flaxseeds

Toast Ingredients:

1 slice of wholemeal toast

1 tsp. of Vegemite
1 tsp. of vegan margarine (optional)

How to make it:

1. Blend completely smooth.

2. Serve with toast and Vegemite.
Sunflower Fruit Salad

For an even more colorful start to your day, try drizzling a few tablespoons
of passion fruit over your fruit salad.

Ingredients:

2 c. of mixed fresh fruit (e.g. pawpaw, banana, kiwifruit, and

berries)
2 tsp. of sunflower seeds
1 c. of soy yogurt
2 tsp. of chia seeds
1 piece of wholemeal toast
2 tsp. of peanut butter

How to make it:

1. Chop fresh fruit and mix together in a bowl with sunflower seeds.
2. Cover fruit with yogurt and chia seeds.
3. Toast bread and spread with peanut butter.
Banana & Flaxseed Weetabix

This classic Aussie breakfast is easy to veganize with some fortified soy
milk.

Ingredients:

2 Weetabix
1 c. of fortified soy milk
1 whole banana
A few strawberries
2 tsp. of ground flaxseeds
Sprinkle of some cinnamon (optional)

How to make it:

1. Sprinkle the flax seeds and cinnamon over the Weetabix, then top
with soy milk and sliced fruit.
Banana & Berry Porridge

Nothing brings us out of bed in the cold like porridge.

Ingredients:

.5 c. of oats
1 c. of soy milk fortified
2 tsp. of ground flax seeds
1 sliced kiwi fruit
Some fresh sliced strawberries

How to make it:

1. Put oats and soy milk over medium heat in a pot.

2. Remove and heat until porridge thickens. Alternatively,
microwave in your breakfast bowl for a few minutes.
3. Once a desirable consistency has been achieved, top with ground
flax.
Cinnamon Banana Pancakes

Reinvent your mornings with these tasty easy pancakes topped with sliced
banana and a sprinkle of cinnamon!

Ingredients:

Batter:

1/2 c. wholemeal flour (use buckwheat flour for GF option)

3/4 c. fortified soy milk
2 tsp. flaxseeds, ground
1/2 tsp. of baking powder
A dash of vanilla extract

Toppings:

1 banana
1 tsp. cinnamon
Sweetener of choice (if required)

How to make it:

1. Mix all the ingredients (except oil) until smooth in a blender.

2. Heat on medium-high and pour the batter into a pan that is
nonstick.
3. When bubbles appear throughout the pancake, it is time to turn
around. Cook on the other side for a few minutes or so and then
 serve.
4. Top with sliced banana, cinnamon, and your choice of sweetener
if desired.
Savory French Toast with Mushrooms and Spinach

You won’t even know this crispy egg-less French toast is vegan.

Ingredients:

2 slices wholemeal bread (use gluten-free bread for GF option)

1 c. of baby spinach leaves
1 c. of sliced mushrooms
1 tsp. of minced garlic

Batter:

1/3 c. of besan/chickpea flour

2 tsp. of ground flaxseeds
Pinch of iodized salt if desired
.25 tsp. of white pepper
2 tbsp. of yeast flakes
10 fresh basil leaves
1/2 c. of fortified plant milk

How to make it:

1. Mix your ingredients into a thick batter

2. Dip the bread into the batter to coat both sides, then fry in a
nonstick pan, turning over when browned on the underside.
3. Set the toast aside and fry the mushrooms and spinach on
medium for a few minutes until they have softened.
4. Serve with the French toast.
Week 1: Lunch

Falafel Tabouli Wrap

Falafel can easily be purchased in most supermarkets and while you may
not always be able to find tabouli there, it is easy to do it.

Ingredients:

1 medium sized tomato

2 tsp. of cracked wheat
1/2 c. of chopped up parsley
Lemon juice
4 tsp. hummus
1 wholemeal wrap
3 falafel balls

How to make it:

To make Tabouli:

1. Dice the tomato in small cubes and put it with the bulgur, parsley
and citron juice.
2. Mix and let stand for approximately 20 minutes or until the
bulgur softens. On the wrap, spread the hummus, then the
tabouli.
3. Add the falafel balls and roll them in the ready-to-eat wrap.
Lentil Veggie Burger

Everyone loves burgers and with the rise of veganism, there are some great
alternative meats and plant-based patties on the market!

Ingredients:

1 lentil patty
1 wholemeal roll
2 tsp. hummus
.5 of whole tomato
.5 c. of grated carrots
.5 c. of baby spinach leaves
Tomato sauce (optional)

How to make it:

1. Heat the veggie patty following directions on packet.

2. While cooking the patty, cut the whole meal roll in half and cover
with hummus.
3. When the patty is ready to place it in the roll with the tomato,
grated carrot, spinach leaves, and tomato sauce if desired.
Tofu Nori Rolls

Sushi is a great thing to know how to cook. Perfect for parties, picnics,
lunches, and work!

Ingredients:

.3 c. of raw brown rice

1 tsp. of rice wine vinegar
.5 tsp. of caster sugar
1-2 nori sheets
.5 a small red pepper, cut into strips
1/4 Lebanese cucumber, cut into strips
1/4 medium avocado (optional)
1/4 carrot, grated
1/4 c. green lettuce
100g/3.5 oz. fried tofu cut into strips
Soy sauce (use Tamari for GF option)

How to make it:

1. Put rice and 2/3 c. water in a medium heat casserole with a lid. Bring to the kettle.
Lower heat and cool for 20 to 25 minutes or until water is absorbed. Turn off the heat
and let it hang out for 10 minutes.
2. In a bowl, place vinegar, sugar, and mix until the sugar has dissipated. Transfer the rice
to a large dish and separate the rice so that no large clumps are present. Add the
vinegar mixture slowly and fold in the rice until cooled.
3. Put your nori sheet, shiny-side down, on the sushi mat. With your fingers wet, spread
the rice over it, but leave 2 centimeters on one end. Arrange the fillings thinly over the
center of the rice. Roll up your sushi with the mat and slice.
4. Repeat with remaining nori sheet then serve with soy sauce.
 4.

Chili Bean Burrito

A burrito is a sleeping bag for quick and easy deliciousness! Pro tip for
workers: prepare the fillings the night before in a zip lock bag for maximum
freshness.

Ingredients:

1/2 c. Mexican chili beans (or leftover chili from the night
before)
1 tomato, sliced
1 c. salad leaves
1 tortilla
1/2 medium avocado (optional)
Soy sour cream (optional)

How to make it:

1. You can either have the chili cold or hot. If you want it warmed
place it either on the stove or in the microwave for 20 seconds or
until the desired temperature is reached.
2. Put the chili bean mixture in the middle of a toasted tortilla, add
tomatoes and salad leaves( and optional soy sour cream and
avocado if used) and roll up the tortilla.
3. Serve immediately.
Curried Tofu Sandwich

One of the great things about tofu is that you can make it taste like anything
you want, so get experimenting with your spice rack!

Ingredients:

120g / 4.2 oz. medium of firm tofu

1/4 – 1/2 tsp. of curry powder
1 Tbsp. of nutritional yeast (optional)
Salt
A few twists of some black pepper
2 tsp. of hummus
2 slices wholemeal bread (use gluten-free bread for GF option)
A few lettuce leaves, shredded

How to make it:

1. Combine the tofu with the curry powder, nutritional yeast, salt,
and pepper.
2. Fry it in a pan. Curry tofu can be made the night before the
sandwich is ready for work in the morning) Spread a small
amount of hummus on the slices of bread and add tofu and
lettuce on one slice.
3. Place the other on top. Half cut and lunch wrap!
Spinach & Lentil Soup

Soup can’t get much easier to make than this. For extra creaminess stir in
some vegan, sour cream (Tofutti is our fave) or tahini.

Ingredients:

1 tsp. of oil
1 small onion, diced
Garlic
Tomato paste
.5 tsp. of Massel salt-reduced stock powder
Can of brown lentils
A c. of freshly chopped spinach
1 slice of wholemeal bread (use gluten-free bread for GF option)
1 Tbsp. of tahini
Iodized salt & pepper to season (optional)

How to make it:

1. In a saucepan, cook onions and garlic down.

2. Add the garlic and tomato paste and cook until aromatic for 30
seconds.
3. Add the lentils and liquid and cook until the lentils are very soft
(you may need to add 1 c. of water as the lentils soak in the
stock).
4. Wilt spinach
Optional: Add salt and pepper. Add a dollop of tahini or vegan sour cream
Moroccan Couscous Salad

A great tasting all-rounder, you can eat this salad hot in the winter and cold
in the summer heat.

Ingredients:

1/2 c. wholemeal couscous (preferably quick cooking)

1 tbsp. of raisins
.5 tsp. of Massel stock powder in .5 c. boiling water
.5 carrot, grated
.25 red diced capsicum
.5 c. of rinsed, drained tinned chickpeas
Chopped Italian parsley
Lemon juice
.5 tsp. of a minced clove garlic
.5 tsp. of ground cumin
.5 tsp. of ground up coriander
.5 tsp. of ground ginger
Pinch of iodized salt (if desired)

How to make it:

1. Combine the couscous with the grapes and pour over the boiling
stock.
2. Cover the steam and let sit for 5 minutes. In a jar, mix the oil,
lemon juice, garlic, spices, and salt with a lid and shake.
3. Flap the couscous with a fork to separate the grains and then mix
the carrot, capsicum, chickpeas, and parsley together.
4. Pour over the pan and toss until well combined.
Week 1: Dinner

Mediterranean Baked Sweet Potatoes

Ingredients:

4 medium-sized sweet potatoes

1 15 oz. can of rinsed and drained chickpeas
.5 Tbsp. of extra-virgin olive oil
Cumin, coriander, cinnamon, and paprika

Garlic Herb Sauce:

.25 c. of hummus
.5 of a medium-sized lemon, juiced
Dill
3 cloves of minced garlic
Water or almond milk (to thin)
Salt to taste (if desired)

How to make it:

1. Preheat oven to 400 degrees F, wash potatoes and half long-ways.

This speeds the cooking time. If not, leave it whole and bake
longer (about twice the time (45 min-1 hour).
2. Refrigerate potatoes and roast chickpeas with spices
3. Add sauce ingredients and stir to combine, adding liquid as
desired.
4. Prepare the parsley-tomato topping by adding lemon juice to the
tomato and parsley and set aside for marinating.
5. Once potatoes and chickpeas are done, let cool and mash
potatoes.
6. Top with chickpeas, the sauce and garnish with parsley tomato.
Instantly serve.
Sugar Snap Pea and Carrot Soba Noodles

Feel free to trade other seasonal vegetables, like chopped bell pepper, for
sugar snap peas.

Ingredients:

Soba
6 oz. of soba noodles or spaghetti noodles of choice
4 1/2 c. of frozen organic Edamame
10 oz. of sugar snap peas or snow peas
6 peeled medium-sized carrots
½ c. of chopped fresh cilantro
¼ c. of sesame seeds
Some ginger-sesame sauce
.25 c. of reduced-sodium tamari or soy sauce
2 tbsp. of peanut oil or extra-virgin olive oil
1 juiced lime
1 tbsp. of toasted sesame oil
1 tbsp. of honey or agave nectar
1 tbsp. of white miso
2 tsp. of grated ginger
1 tsp. of chili garlic sauce or sriracha

How to make it:

1. Cut peas roughly or half-long.

2. Slice carrots into ribbons, toss liquid ingredients until emulsified.
3. Set them aside, boil water and toast seeds until gold.
4. Cook soba as per package.
5. Cook frozen Edamame in other pot, strain out and place chopped
peas in water.
6. Combine all ingredients, serve.
30 Minute Coconut Curry

Veggies in a rich, spiced coconut broth

Ingredients:

1 tbsp. of dried coconut oil or olive oil

Small diced onion
4 cloves of garlic
1 tbsp. of grated ginger
.5 c. of broccoli florets
.5 c. of diced carrots
.25 c. of diced tomato
.3 c. of loosely cut snow peas
1 tbsp. of curry powder
A pinch of cayenne pepper
2 cans of coconut milk
1 c. of veggie broth
Salt and pepper
1 c. of white quinoa
1 Tbsp. of agave nectar

How to make it:

1. Wash quinoa.
2. Add .5 your coconut milk and bring to boil, for around 20
minutes.
3. Add coconut oil and sauté vegetables and garlic until browned.
4. Then add seasonings, the rest of your coconut milk, and stock
and simmer for 20 minutes.
5. Serve over quinoa with lemon juice and herbs.
 5.

Vegan Lemon Fettuccine Alfredo

This healthy classic hits all the right spots and is vegan to boot.

Ingredients:

12 oz. of vegan fettuccine

2 c. of unsweetened vegan milk alternative
.25 lb. of soy cream cheese
3 tbsp. of sliced almonds
3 tbsp. of nutritional yeast
1 tsp. of lemon zest
Salt and pepper
2 tbsp. of extra-virgin olive oil
3 cloves of garlic
.5 c. of chopped loosely packed parsley leaves

How to make it:

1. Boil water, save 1 c. of water, cook pasta, set aside

2. Add your soy milk and cream cheese, lemon zest almonds, yeast,
salt, and pepper and blend until smooth. Brown garlic.
3. Mix your soy mixture and .5 c. of pasta water, cook until creamy
and toss with pasta and greens.
Poblano and Portobello Fajitas

Make this extra filling with guacamole!

Ingredients:

1 tbsp. of extra-virgin olive/coconut oil

1 whole thinly sliced poblano pepper (remove seeds)
2 bell peppers
1 jalapeño
1 medium yellow onion
2 large Portobello mushrooms
2 medium ripe avocados
1 tbsp. of lime juice
Sea salt, cumin, & garlic powder to taste
6 small flour or corn tortillas

How to make it:

1. Brown onion and peppers in oil on medium heat in a saucepan.

2. Add seasonings and cook until brown, set aside.
3. Brown mushrooms, make guacamole with lime juice and salt.
4. Warm tortillas, and serve with peppers, mushroom, onions, and
guacamole.
 Vegan Philly Cheese Sandwich

Ingredients:
• 2 hoagie rolls

Spicy Sauté:

1 large red sweet pepper

1 sweet onion, sliced
.25 tsp. of black pepper
chipotle/ cayenne powder for extra spice
salt
1-2 tsp. of oil
2 tbsp. of hatch chilies
cheese: 4 oz. of vegan cheddar
For garnish: chopped cilantro, diced, tomato, diced chilies or
jalapeno

How to make it:

1. Prepare your rolls to toast.

Tip: brush with olive oil on the bread. Prepare your vegetables.
2. Brown onions, chilies, and peppers on high heat in oil, until
blackened. During the cooking process, add the spices, pepper,
and salt.
3. When the veggies are finished, add to the cheese and watch the
veggies melt. Move the veggie and cheese mixture aside.
4. While the pan is still hot, add a little oil and then add the seitan
strips. Sauté until the edges are black. If your seitan is already
seasoned, you can add extra spices to your taste if you wish.
Pepper, cayenne spicy, nutritional yeast—whatever you want.
5. Add the veggies and cheese back to the hot saucepan and add the
seitan until toasted, then add to the bun. Mix veggies in, then take
off heat and add to bun with garnish.
Toasted Buffalo Sauce Tofu Po’ Boy Covered in Apple Slaw

Ingredients:

.5 c. of vegetable broth
.25 c. of hot sauce
Tbsp. of vegan butter OR a tbsp. coconut oil
1 pound of tofu, pressed overnight, then cut into 12-inch slices
4 c. cabbage, shredded
2 medium apples, grated
1 medium shallot, grated
6 tbsp. of vegan mayo
1 tbsp. of apple cider vinegar
Salt and black pepper
4 hoagie rolls or wraps
Tomato cut into 8 pieces

How to make it:

1. In a medium saucepan, combine your, broth, hot sauce and butter

or oil. Bring it to boil, add the slices of tofu and simmer. For 10
minutes, simmer the tofu.
2. Take the casserole from heat, marinate for 10 minutes. In a bowl,
mix the cabbage, apple, shallot, mayo, and vinegar, and add salt,
pepper, mix well. Heat grill pan over medium heat
3. Drain tofu, store the marinade. Grill tofu until marks appear,
baste it with marinade.
4. Toast rolls or heat wraps and smear some mayo on them to
assemble the sandwiches. Add your two pieces of tofu and
tomato to each sandwich with slaw and more hot sauce.
Shopping list for Week 2
Cornmeal
Soy milk
2 Oranges
Wholemeal crumpets
Hummus
3 tomatoes
Cocoa powder
1 bunch of Bananas
Maple syrup
Tahini
Strawberries
Beans
Turmeric
2 Onions
Tofu
Spinach
Vinegar
Rice cakes
Beetroot Dip
Cucumber
Mint leaves
Olives
Leek
Corn
Macaroni shells
Green pepper
Mushrooms
Eggplant
Zucchini
Avocados
Tomato sauce
Week 2: Breakfast

Jamaican Porridge

Older folks may call this Pop or Cog! If it isn’t sweet enough for your taste,
sprinkle with a tsp. of raw sugar or a drizzle of golden syrup.

Ingredients:

1/4 c. fine yellow cornmeal polenta

1 c. fortified soy milk
Pinch of iodized salt (optional)
Sultanas, raisins or chopped dates
1 orange, chopped
A few walnuts and sprinkle of cinnamon, to serve.

How to make it:

1. Mix the cornmeal, soy milk, salt, and dried fruit together in a
bowl and microwave for 4-5 minutes. Alternatively, heat in a pot.
2. Serve with extra soymilk, sprinkled with walnuts, orange pieces,
and cinnamon.
Mexican Hot Chocolate & Crumpets

If soy milk isn’t your thing, you can substitute with other plant-based milk.
Different brands often taste quite different as well. Make sure your plant
milk is fortified with vitamin B12.

Ingredients:

2 wholemeal crumpets
2 Tbsp. of hummus
1 tomato, sliced
Hot Chocolate:
1 c. soy milk
2 tsp. of dark cocoa
Pinch chili powder
Sugar/sweetener to taste

How to make it:

1. Toast crumpets and spread with hummus, place tomato on top.

2. Heat soy milk over the stove or in the microwave to the desired
temperature.
3. Once hot, add dark cocoa and chili powder and sugar to taste.
Serve alongside crumpets.
Cinnamon Banana Porridge

Did you know that cinnamon is made out of trees ' inner bark? This heating
spice gives a zing of flavor to your porridge. Try a few snacks of musk or
clove if you want to experiment.

Ingredients:

.5 a c. of dried oats
.5 a tsp. of cinnamon
2 tsp. of ground flaxseed
1 c. of fortified soy milk
1 whole banana
2 tsp. of maple syrup

How to make it:

1. Add oats, cinnamon, flaxseed and soy milk to a saucepan and

cook until soft, medium heat most likely.
2. Cut a ripe banana into slithers and place in a frying pan. Pour the
maple syrup over the top of the slithers, cook until caramelized.
3. Move the oat mixture to a serving bowl, top the banana.
Green Smoothie & Tahini Toast

Adding a handful of spinach to your morning smoothie is a simple way to

help get all your daily greens.

Ingredients:

1 tomato
1 c. of fortified vegan soy milk
whole banana
A c. of spinach leaves
2 tsp. of chia seeds
A couple of dates to sweeten
1 slice of toast
1 Tbsp. of tahini

How to make it:

1. In a blender bowl, place greens and other ingredients and mix

until smooth. Place the toaster with bread and cut the tomato.
When the bread is toasted, spread the tahini with sliced tomato
over the top and layer.
Strawberry, Almond, & Chia Pudding

Simple and delicious, this chia seed pudding can be made in minutes.

Ingredients:

.25 a c. of chia seeds

1 c. of fortified soy milk
1 tsp. of maple syrup
C. of strawberries
1 tbsp. of almonds
.25 a tsp. of cinnamon

How to make it:

*This will need to be made the night before!

1. Mix them all well. Cover overnight and let meet and greet in the
fridge. Eat for breakfast in the morning.
Baked Beans on Toast with Turmeric Latte

Swap out your morning coffee with this turmeric latte, easy to make and
bursting with a spicy zing.

Ingredients:

1 c. baked beans
1 slice of wholegrain bread (use gluten-free bread for GF option)
1 whole tomato
.25 c. of fresh basil
1 tbsp. of yeast flakes

Turmeric Latte:

1 tsp. of peanut butter

4 dates (or other sweeteners)
.5 tsp. of turmeric
1 tsp. of ginger, grated
1 tsp. of cinnamon
Pinch ground black pepper
1 c. of plant milk

How to make it:

1. Serve the heated baked beans over toast topped with chopped
tomato, fresh basil and a sprinkle of savory yeast flakes.
2. Blend all the latte ingredients together then heat (on the stove or
in the microwave) until warm.
Mushroom & Spinach Tofu Scramble

This big vegan breakfast will help you power through the day!

Ingredients:

1 tsp. of extra-virgin olive oil

.5 a small diced onion
120g/4.2 oz. firm tofu, crumbled
.5 c. of diced mushrooms
1 c. of sliced spinach
2 tsp. of soy sauce
2 tsp. of savory yeast flakes
1/2 a tsp. of turmeric
.25 c. of chopped, fresh parsley
Pepper
1 slice of wholemeal bread

Hot Chai:

1 c. fortified plant milk

1 chai tea bag OR mix your own using 1/2 tsp. each of cinnamon,
ginger powder, black pepper/ground cloves/cardamom, and black
tea.
Sweetener to taste

How to make it:

 1. In a frying pan, heat a tsp. of the oil. Fry onion, tofu. Add the
champignons and fry for another two minutes.
2. Add spinach, soy sauce, yeast flakes, and turmeric, and fry for 60
more seconds (if the mixture is too dry, add a dash of water).
3. Take off heat and mix in parsley and add black pepper.
4. Serve on toast.

Hot Chai:

1. Heat the soy milk and tea bag/chai spices together until almost
boiling, then simmer for a minute and pour into a c. and sweeten
to taste.
Week 2: Lunch

Bean Salad & Rice Cakes

Great for putting in a container and taking to work, or in your kid’s lunch
box!

Ingredients:

1 c. rinsed and drained mixed beans

.5 of a diced shallot
.5 c. of halved cherry tomatoes
Juice of .5 a lemon
1 tsp. white vinegar
1 tsp. of soy sauce
1 tsp. olive oil (optional)
1 c. of baby lettuce leaves
3 brown rice cakes

How to make it:

1. Combine all ingredients, besides lettuce and the rice cakes, in a

bowl and then mix.
2. When you are ready to eat, place lettuce onto rice cakes and pile
the mixture on top of that.
Tempeh Salad Sandwich

Tempeh is meaty, hearty and packed with umami flavor!

Ingredients:

100g/3.5 oz. of tempeh

2 tsp. of Tamari
1 tsp. of sesame oil
.5 a clove of garlic
3 tsp. beetroot dip
Vegan margarine (optional)
1/2 c. of salad greens
1/2 of a sliced tomato
1/4 of a sliced cucumber
.5 carrot, grated
Salt and pepper
2 slices of wholemeal bread

How to make it:

1. Marinate the tempeh for a few hours with tamari, sesame oil and
crushed garlic (or overnight in full flavor).
2. Slice in strips and fry in a hot skillet until browned on both sides.
Spread margarine and beetroot dip on bread and cover with
veggies and fried tempeh.
Vietnamese Spring Rolls

These fresh and flavorful rolls are a textural experience. You can swap your
veggies with fruit and sweet rice during the summer lunches.

Ingredients:

Sauce:

2 tsp. of Sweet Chili Sauce (check ingredients for GF option)

2 tsp. of soy sauce (use Tamari for GF option)
1 Tbsp. of fresh lime juice

Filling:

4 circular sheets of rice paper rollers

.5 of a cucumber, cut into thin strips and halved again
.25 of a red capsicum, cut into strips and halved once again
1/2 of a small carrot, also cut into short thin strips
.5 c. of sprouts of snow peas, with ends trimmed
.25 c. of coriander
1/4 c. of mint leaves
2 tbsp. of crushed peanuts

How to make it:

Sauce:
 1. Combine everything, mix and set aside.

Rolls:

1. Fill half a big vessel with warm water. Submerge the wrapper 20
seconds, until pliable. Drain and place on a clean surface excess
water.
2. Once all the ingredients have been chopped, place a few pieces in
the middle of the wrapper, and roll the wrapper bottom up.
3. Fold the sides and roll up to fill. Repeat with remaining
ingredients and wrappers. Serve rolls of rice-paper with the
sauce. The dressing really makes this vegan salad quick and easy.
Mediterranean Lentil Rocket Salad

Ingredients:

1 c. puy or brown lentils, cooked/canned and drained.

1 c. rocket
.5 a small finely diced red onion
1 tbsp. of sliced black olives
1 medium tomato, diced
1 tbsp. of some dried cranberries
1/4 c. of chopped fresh basil

Dressing:

1 tbsp. of tahini
1 tsp. of garlic
1 tsp. of mustard seeds
1 tsp. of apple cider vinegar
1 tsp. of lemon juice

How to make it:

1. Mix salad component, and add a little citrus juice if it’s too thick.
Pour dressing over it and serve.
Pasta Salad

Salads are a great way to whip up some fresh food goodness. You can
change up the taste by switching your dressings around. For now, try this
simple olive oil and lemon dressing.

Ingredients:

1 c. of wholemeal pasta (measured after cooking)

Salt and pepper
1 c. chopped Kale
4 Sundried Tomatoes
1 Tbsp. sliced black olives
30g/1.05 oz. Slivered Almonds
1 tsp. of olive oil (if desired)
1 lemon, juiced

How to make it:

1. Cook pasta according to package instructions. Remove pasta

from the water, but leave the water in the pot and cook in the
water for a minute or so (or until it reaches preferred softness).
2. Remove the kale and cool. Chop tomatoes and mix pasta and kale
with olives. Lightly toast the slivered almonds for a few minutes
in low heat and then mix with pasta and other ingredients.
3. Dress with oil, citron juice and to taste salt and pepper.
Cauliflower & Leek Soup

This easy-to-make bowl of creamy comfort is perfect for when the weather
starts to bite.

Ingredients:

1 c. of cauliflower florets
Salt and pepper
.25 c. of diced leek
One cob of sweet corn (remove corn from cob or buy
frozen/canned)
1/2 tsp. of Mussel stock powder
2 c. of water

How to make it:

1. Put all your bits in a medium casserole dish, on the stove. Boil,
reduce heat until cooked, usually around ten minutes.
2. When the vegetables are cooked, place them in your blender whir
it until smooth. Place back on the stove, heat it up to your liking.
3. If you want a slightly thinner soup, at this stage you can add a
little more water. If necessary, taste and add seasoning.
Baffle Sandwich

The classic Aussie sanger gets a tex-mex twist.

Ingredients:

1/2 c. refried beans

2 slices of wholemeal bread
1/2 a tomato, sliced
Optional: thinly sliced vegan cheese
2 tsp. sweet chili sauce

How to make it:

1. Spread fried beans on one side and cover with sliced tomato and
vegan cheese.
2. Spread the sweet chili sauce and close the sandwich on the other
slice of bread.
3. Cook in a sandwich press until bread is browned and the cheese
is melted.
Week 2: Dinner

Spice Vegan Macaroni and Cheese with Green Chili

10 ingredients become delicious in 30 minutes, with innovative use of

tortilla chips for a crispy crunch!

Ingredients:

10 oz. of some large macaroni shells

.5 medium diced white onion
3-4 cloves of garlic
1 c. of raw cashews
c. of vegetable broth
1 tbsp. of cornstarch
.5 tsp. of cumin
.75 tsp. of chili powder
2 tbsp. of nutritional yeast
A tiny 4 oz. can of diced chilis
1 c. of tortilla chips (if desired)
Fresh cilantro

How to make it:

1. If tortilla chips are topped, crush your chips and put them on a
foil-lined pan with olive or avocado oil, then bake at 350 for
around 10 to 15 minutes.
2. Package instructions to boil the macaroni. Sweat the onion and
the garlic in a little olive oil on medium heat, add your salt and
pepper.
3. Blend your onions, garlic, remaining ingredients, and chilis until
smooth. Drain your pasta, set aside. In a pan, cook your cashew
cheese until thickened.
4. Add the pasta, blended onions, garlic, and chili, to the cheese and
stir. Serve immediately with tortilla chips crushed and cilantro
(optional).
Amazing Veggie Quesadillas

Ingredients:

1 diced red onion

Salt and pepper
2 tbsp. of coconut oil
2 chopped bell peppers
1 minced jalapeño
1 can of black beans, rinsed
1 c. chopped mushrooms
1 tsp. of cumin
1 tsp. of coriander
1 tsp. of oregano
3 c. freshly chopped spinach leaves
6 -8 Brown Rice Tortillas

How to make it:

1. Put your coconut oil, onion, and peppers in a pan over medium-
low heat with a pinch of sea salt. Cook them for around for 15
minutes, sauté until soft and translucent.
2. Reduce the heat if needed, so they don’t brown. Cook slowly so
that everything becomes soft and sweet, and then add your beans,
champignons and spices and herbs. Cook five minutes, add
spinach and wilt.

Quesadillas:
1. In a large, shallow pan, cook the quesadillas (sprayed with
cooking spray over medium heat). Put the quesadilla back onto
the pan from the plate so that you can cook on the other side.
2. Start with a tortilla, covered with approximately 1⁄4 c. Daiya
shreds (cheese), followed by some beans/veggies. Don’t fill to
the tortilla edge. It's going to spread like cooking. Add your
favorite slices of avocado, lime juice, cilantro, and/or salsa. e.
Top with cheese, then tortilla numero dos. During the cooking,
put a cast iron skillet on top of the quesadilla to squish everything
together.
3. Cook until brown, flip, and cut into 6 triangles.
4. Optional – garnish with cilantro, and serve with salsa and
guacamole.
Easy Peanut Noodles

Easy Peanut Noodles are delicious in bowls or lettuce wraps for a simple
weeknight dinner or packed lunch. A healthy, vegan meal!

Ingredients:

Peanut sauce:

¼ c. of creamy, all natural peanut butter

tbsp. of sesame oil
1 tsp. of low sodium soy sauce or tamari, more to taste
1½ tsp. of rice vinegar or fresh lime juice
½ tsp. of freshly grated ginger
½ to 1 tsp. of sriracha
Water, if necessary, to thin

Noodles & veggies:

1 (8 oz.) package of soba noodles or any preferred noodles

2 chopped Shiitake mushrooms
1 chopped Eggplant
2 chopped Red peppers
3 Chopped scallions
Some sesame seeds
Crushed peanuts

How to make it:

1. Combine the ingredients for the peanut sauce in a small bowl.
2. Throw in more tamari if not sufficiently salty, then add more rice
vinegar or lime juice to taste and adjust the seasonings. Till al
dente, cook noodles.
3. Heat a medium saucepan, add oil. Then, add the champignons
and the eggplant and cook until the champignons are tender.
4. Add red pepper, scallions, and then simmer a couple of minutes.
If you wish, add a sprinkle of soy sauce.
5. Toss noodles with as much sauce of peanut as you like. Add
veggies to taste and season.
6. Top with sesame and peanuts crushed. Serve hot or cold.
Chickpea Veggie Burgers

These easy-to-make veggie burgers are full of flavor and offer a great
alternative to store-bought versions. Try them at the barbecue for a
delicious summer afternoon meal.

Ingredients:

1 can of mashed chickpeas

Salt and pepper
4 tbsp. red wine vinegar
.5 finely diced red onion
1 small grated zucchini
3 tbsp. of chopped cilantro
1 tbsp. of sriracha
2 tbsp. of peanut butter
1 tsp. of ground cumin
Clove of garlic
1 c. of oats
2 tbsp. of extra-virgin olive oil

How to make it:

1. Put chickpea mash and ingredients in a bowl.

2. Shape into 9-11 patties. Cook on the grill for 10 minutes
3. They can also be fried 3-5 minutes per side in a pan with some
oil.
Avocado Pasta

Easy, healthy, creamy pasta for everyone, done in 20 minutes.

Ingredients:

.75 lb. of spaghetti

2 cloves of garlic
2 ripened avocados
.5 c. of basil leaves
Juice of two lemons
salt and pepper
.3 c. of olive oil
1 c. of cherry tomatoes
1/2 c. of drained and rinsed canned corn kernels

How to make it:

1. Cook pasta, drain

2. Mix avocado, basil, garlic, lemon, to make the sauce
3. Slowly add oil until emulsified, toss with tomatoes, pasta, serve.
Garlic Pasta with Tomatoes

Ingredients:

10 oz. of whole wheat pasta

2 c. of halved grape tomatoes
1 tbsp. Olive oil
Medium diced shallots
8 cloves garlic
salt and pepper
3-4 tbsp. of unbleached all-purpose flour
2 c. of unsweetened plain almond milk

How to make it:

1. Preheat oven to 400 F, slice tomatoes and add oil to tomatoes

2. Place cut side down on baking sheet, bake 20 minutes.
3. Set aside, then. Cook pasta, drain. In the meantime, cook the
sauce.
4. Add 1 Tbsp. to a large saucepan over medium-low heat. 15 ml /
use more if necessary if the batch size increases) olive oil, garlic,
shallot. Add salt, and pepper, cook until fragrant.
5. Add the flour and mix. Whisk a little bit at a time in the almond
milk so that the clumps do not form.
6. Add another pinch of salt and pepper, cook down. Where
necessary, taste and adjust seasonings. Blend for further
smoothness.
Vegan Pizza

Best vegan pizza, period.

Ingredients:

Pizza:

.5 premade crust
.5 c. of loosely chopped bell pepper
.3 c. of chopped red onion
1 c. of chopped button mushrooms
1/2 tsp. of garlic powder and oregano
.25 tsp. of sea salt and pepper to taste (if desired)

Sauce:

16 oz. can of tomato sauce

.5 tsp. of oregano, basil, and sugar
Salt

Toppings:

.5 c. of vegan parmesan
Red pepper flakes

How to make it:

1. Sauté onions, peppers, herbs, on medium heat until fragrant. Add
mushrooms at the end.
2. Preheat oven to 400 F.
3. Prepare the sauce by putting the sauce in a bowl and add salt and
seasonings to taste. Adjust whenever necessary. Add water to
thin, tomato paste to thicken.
4. Make vegan parmesan with cashews, yeast, and garlic powder in
a blender.
5. Roll dough out on floured surface and put on a baking sheet.
6. Apply sauce, cheese, toppings.
7. Put it in the oven.
8. Bake for 20 minutes, remove and let sit.
Shopping list for Week 3
2 bottles of soymilk
Apples
Cinnamon
Blueberries
Nutmeg
Coconut
2 Onions
Yeast
Fresh herbs
Dried Chili
Tofu
Bananas
Rosemary
Rye bread
Sushi rice
Tempeh
Cucumber
Avocado
Beans
lemon
2 tomatoes
Corn
Soyaroni pasta
Parsley
Celery
Cilantro
Squash
Week 3: Breakfast

Apple & Cinnamon Bircher Muesli

This make-your-own bircher muesli recipe is sweet and tasty and so easy to
make.

Ingredients:

2 tsp. of chia seed

.5 c. of dried oats
1 tbsp. of raisins or some other dried fruit
1 c. of fortified soy milk
1 green apple
1 Tbsp. nuts or seeds (e.g. slivered almonds)
A pinch of cinnamon

How to make it:

1. Put the oats, chia seeds, dried fruits and milk in a bowl the night
before. Cover, place overnight in the fridge.
2. In the morning, grate the apple and stir it through the oats, along
with the nuts or seeds. Sprinkle with cinnamon.
3. Serve with some fruit, a little extra plant-based milk or
soy/coconut yogurt.
Blueberry & Date Mug Cake

Have breakfast and dessert at the same time with this game-changing
nutrient-packed meal you can make in minutes.

Ingredients:

.3 c. of self-rising flour
.66 c. of fortified plant milk
.5 c. of blueberries
4 chopped or blended dates
2 tsp. of flaxseeds, ground up
A pinch of cinnamon

How to make it:

1. Mix everything together. Nuke in microwave for 2-3 minutes.

Top with syrup of your choice.
Quinoa Porridge

Sustaining and warming, this nutrient-packed porridge is a great alternative

to oats.

Ingredients:

1 c. of vegan milk
.5 c. of dried quinoa
1 c. of blueberries, or some other dried fruit
cinnamon and maple syrup to serve (if desired)

How to make it:

1. Under running water, rinse quinoa and drain well. While

draining, get the milk to a low boil in a pan, and add your quinoa.
2. Reduce your heat and cover with a lid.
3. Cook until milk is absorbed and grain tail emerges.
4. If desired, serve in bowls and top with a little almond milk,
blueberries, cinnamon, and maple syrup.
Rice Pudding

A delicious and indulgent rice pudding infused with vanilla and cloves.

Ingredients:

1 c. cooked brown rice

1 c. fortified soy milk
A few drops of vanilla essence
Small pinch ground nutmeg
Small pinch ground cinnamon
Small pinch of clove spice
1 Tbsp. desiccated coconut
1 c. of fresh pawpaw (or other fruit)

How to make it:

1. Mix everything in a pan sans (without) fruit

2. Boil then reduce heat to a bubble, while stirring regularly. (Or
microwave all ingredients for a few minutes.)
3. Serve warm with fresh pawpaw. If desired, add sweetener.
Banana & Peanut Butter Smoothie

This smoothie is just like a milkshake, only healthy.

Ingredients:

1 whole tbsp. of peanut butter

1 whole banana (preferably frozen)
1 1/2 c. of fortified plant-based milk
1/4 c. of dried oats or 1-2 wheat bix
1 tsp. of vanilla extract
2 tsp. of flax or chia seeds

How to make it:

1. Blend it all
2. Serve in a tall glass and enjoy!
‘‘Omelet’’ on Toast

Try out this yummy vegan omelet made from tofu!

Ingredients:

100g/3.5 oz. of medium-hard tofu

.5 of chopped onion
.25 finely chopped red capsicum
2 tbsp. of chickpea flour (besan)
4 tbsp. of nutritional yeast
2 tsp. of flaxseeds, ground
Pepper and salt to taste (if desired)
pinch of finely chopped chili or dried chili
Sage and basil, fresh
1/4 c. of fortified plant milk

How to make it:

1. Mash the tofu until squished

2. Add everything besides milk, blend well. Gradually mix in milk
until the mixture has thick battery consistency.
3. Heat a stick pan and tap the mixture to flatten it with a spatula
and push it into a round shape.
4. Cook over medium heat until brown on the underside and turn
over and cook on the other side. Serve with toast.
Banana Pancakes

You have already won the day with these mouthwateringly good banana
pancakes, fluffy and delicately flavored.

Ingredients:

1 small ripe banana

.5 c. of buckwheat flour
1 c. of fortified soy milk
2 tsp. of flaxseeds
.5 tsp. of baking powder
Vanilla extract
Vegan cooking spray

How to make it:

1. Blend everything besides your spray

2. Heat oil over heat, pour batter in
3. When bubbles appear all over the pancake, it's time to turn
around. Cook on the other side for a few minutes or so.
Week 3: Lunch

Roast Veg and Pesto Sandwich

Try this nice sandwich!

Ingredients:

.5 medium chopped zucchini

.25 c. of eggplant
.25 c. of capsicum
.25 c. of red onion
.5 medium grated carrot
.5 tsp. of dried thyme
.5 tsp. of dried rosemary
1 tsp. of olive oil
1 tsp. of red wine vinegar
salt and pepper
2 slices of bread
1 tbsp. of dairy-free pesto or hummus or vegan sour cream
1/2 a c. of green salad leaves

How to make it:

Roast Veggies:

1. Preheat your oven to 220C/430F Cut your veggies and combine

them
 2. Mix the thyme, rosemary, olive oil, vinegar, salt, and pepper
together. Pour the herb/spice mixture and mix until covered.
Spread the veggies evenly in the oven on a large roasting pan. 35
to 40 minutes of roasting.
3. When vegetables begin to brown, use a spatula to turn the
vegetables slightly to brown.

Sandwich:

1. Spread milk-free pesto/hummus/vegan sour cream on both sides

of the bread.
2. Place salad leaves on one side, then zucchini, eggplant,
capsicum, red onion and slices of tomato.
Tempeh Nori Rolls

Try tempeh for a meaty texture in this Japanese classic.

Ingredients:

1 tsp. of sugar
.3 c. of sushi rice
.66 c. of water
2 tsp. of rice wine vinegar
salt
50g tofu/tempeh in slices
1 sheet of nori
.5 c. of a cucumber in strips
.25 c. of red capsicum that is cut into strips
.25 of an avocado that is cut into strips

To Serve:

Japanese dark soy sauce

Wasabi paste
Bamboo sushi mat

How to make it:

For the Rice:

 1. Wash the rice in cold water, using the palm of your hand to push
the rice against the side of the bowl to ‘polish’ it.
2. Drain and cook in a saucepan (or microwave) with a c. of water.
3. Mix vinegar, salt, and sugar. Transfer to a non-metal bowl when
rice is cooked, mix through the vinegar mixture and cool rice by
fanning and folding with a wooden spoon. Rice becomes sticky
and begins to hold together.

For the Tofu or Tempeh:

1. Fry strips until brown and marinate for 15 minutes in soy sauce.
2. To Form the sushi: put a sheet of Nori on your sushi mat, and
spread a layer of rice of 1 cm across the whole sheet except the
far edge.
3. In the middle of the rice, place horizontal streaks of vegetables
and tofu in a line. Roll sushi and seal over the seam with a bit of
water.
4. Let stand for 15 minutes then cut with a damp knife of the chef.
Chop them and serve them!
Black Bean Burrito

A fiesta of flavor, wrapped in a warm tortilla.

Ingredients:

Lime juice
1 tsp. olive oil (optional)
1/4 diced brown onion, diced
1 tsp. of crushed garlic
.5 tsp. of chili powder
.5 tsp. of ground cumin
1 c. of rinsed and drained cooked black beans
1/2 tsp. of Massel stock powder dissolved in .5 a cup of water
1 wholemeal burrito tortilla
.5 c. of chopped lettuce
.5 c. of sliced tomato
1/2 c. of corn cut off the cob or frozen
A dash of hot chili sauce
Optional: avocado, sliced

How to make it:

1. Prepare the beans as follows or use the remaining black beans

from the dinner last night.
2. Heat oil on medium and cook onion
3. Add the garlic and spices and coat the onions. Add black beans
and stock, mix and mix. Let cool for 5-6 minutes or until stock is
 reduced and at the end add a squeeze of lime juice.
4. Add bean mix, lettuce, tomato, corn and chili sauce to tortilla and
roll up.
 4.

Peanut Butter Salad Sandwich

As simple as it gets, this veggied-up PB sandwich is great for kids and

adults alike!

Ingredients:

1 tsp. of sugar
2 slices of wholemeal bread
2 tbsp. of peanut butter
.25 c. of grated carrot
.5 of a diced tomato
.5 c. of lettuce

How to make it:

1. Spread peanut butter onto the bread.

2. Chop and add to your sandwich grated carrot, cucumber, lettuce,
and tomato. Enjoy!
Green Bean & Tomato Pasta Salad

The simple dressing is the heart of this recipe, savor the flavor!

Ingredients:

3/4 c. cooked soyaroni pasta (use gluten-free rice pasta for GF

option)
8 oz. of diced tomatoes
1 c. of fresh green beans
1 c. cooked/canned chickpeas
1 tbsp. of Chickpea Brine
A dash of Lemon Juice
1 tbsp. of Tahini

How to make it:

1. Cook and drain pasta

2. Chop tomatoes and slice beans, strain chickpeas while retaining
the brine from the can (this can be used for lots of other recipes
including the creamy tahini sauce for this) and mix together
3. For Dressing:
4. Mix all the ingredients together and stir/blend until creamy.
5. This will become a little firmer if left in the fridge.
6. Mix through pasta, enjoy!
Adzuki Bean Burger with Wedges

Load up on adzuki beans for that perfect nutty meaty burger texture.

Ingredients:

Patty:

2 tsp. of ground flaxseeds

.5 c. cooked or canned adzuki beans, drained
.25 of a finely diced red onion
Clove of garlic
1 tbsp. wheat germ
.5 tsp. of dried mixed herbs
1 tsp. of Worcestershire sauce (anchovy free)

Fillings:

Wholemeal bread
1 tbsp. of hummus
.5 c. of spinach
.5 a tomato, sliced

How to make it:

1. Mash the beans well and add some H2o to all the other
ingredients if the mixture is too dry.
2. Shape into pieces and fry on both sides until ready to cook. Serve
with hummus, spinach, and tomato in a whole meal roll.
Potato, Leek & Lentil Soup

Leeks add a wonderfully sweet and delicate taste to this nourishing bowl of
goodness.

Ingredients:

1 large potato
.5 c. of red lentils
.5 tsp. of Massel stock powder
2 c. coconut milk
.5 a sliced leek
.5 tsp. ground cumin
2 tbsp. of chopped fresh parsley

How to make it:

1. Peel the 1 large potato, chop, and boil.

2. Drain the liquid once soft and set the potatoes aside. Add about c.
of water to a pot with your bay leaf, your lentils, and stock while
they are cooking.
3. Bring to the boil slowly and stir often. After the lentils have
changed color from red to yellow, drop heat and allow to simmer.
Then, add the potatoes and coconut milk.
4. Wash 1/2 c. of leek and fry until golden. Once golden, spoon in
the potato-lentil mixture and keep for another 10 minutes on low
heat. I
5. If you want to thin the soup, add more water. Top serving with
parsley.
Week 3: Dinner

Sweet and Spicy Asian Tofu

Ingredients:

7 oz. extra firm tofu

1 tbsp. of high-heat cooking oil
1 minced clove of garlic
3 c. of assorted stir-fry vegetables
3 tbsp. of sweet chili sauce
2 tbsp. of Sriracha hot sauce
2 tsp. of soy sauce
.6 c. of cooked brown rice

How to make it:

1. An hour before cooking, bundle up tofu comfortably in paper

towels and place the liquid between two plates.
2. Slice tofu evenly into cubes. Heat the oil over medium in a pan.
When it's hot, add the tofu cubes, let them fry until brown, and
turn the pieces with tongs.
3. Set the tofu aside and add some cooking spray if the pan is no
longer oily. Sprinkle the garlic and vegetables with a little salt
over medium-high heat.
4. When tofu and vegetables cook, mix the sauce ingredients
together.
5. Serve the tofu and vegetables with the sauce over brown rice.
Zuppa di Orzo e Spinaci

This literally means “soup of orzo and spinach.” Delicious and comfy.

Ingredients:

Salt and pepper

2 tbsp. of olive oil
6 c. of vegetable stock
1 peeled and diced onion
1 c. of sliced carrots
1 c. of sliced celery
3 minced cloves of garlic
Can of Fire-roasted tomato
c. orzo pasta
.5 tsp. of dried thyme
.25 tsp. of dried oregano
.25 tsp. of dried rosemary leaves
4 c. spinach

How to make it:

1. Heat oil over medium heat; add onions, celery, carrots, garlic,
until fragrant.
2. Add stock, pasta, and seasonings. Mix, let boil, then reduce heat
until pasta is cooked.
3. Add spinach, salt, and pepper, add more seasonings as you like.
4. Serve hot, immediately.
Corn and Edamame Salad with Quinoa

Ingredients:

.5 tbsp. of olive oil

3 c. of shelled Edamame
2 c. of frozen or robbed corn
1 c. of cooked and cooled quinoa
1 sliced green onion
½ of a chopped sweet pepper
2 tbsp. of fresh cilantro
1 tbsp. of lemon juice
Salt and pepper to
.25 tsp. of chili powder
.25 tsp. of dried thyme
dash of cayenne pepper

How to make it:

1. Boil the Edamame and the corn briefly until tender. Drain very
well and fully cool. Mix maize, green onion, pepper, cilantro,
quinoa, and Edamame in a huge bowl.
2. Pour olive oil, lemon juice, salt, pepper, and seasonings in a
smaller bowl, mix together.
3. Pour over salad dressing and let hang out in the fridge, covered,
awhile.
Tacos with Tofu Curry-Style and Pinto Beans Mixed Kale Slaw

Ingredients:

2 tsp. of curry powder

14 oz. of extra firm tofu
2 tbsp. of olive oil

For the Pintos:

6 c. of shredded or chopped kale

2 tsp. of olive oil
1 thinly sliced onion
4 cloves of minced garlic
1 chopped tomato,
Red pepper flakes
.5 tsp. of salt
1 can of pinto beans
3 tbsp. of chopped fresh cilantro
2 cloves of minced garlic
.5 of avocado
2 tbsp. of tahini
2 tbsp. of red wine vinegar
.5 tsp. of salt
.5 c. water

How to make it:

Make the Tofu:

1. Preheat grill, slice tofu into 8 slabs. Mix olive oil and curry
powder on a rimmed dinner plate. Sprinkle the hot grill pan with
cooking spray to the grill. Soak each tofu slab in curry mixture.
2. Cook until grill marks appear.

Make the Beans:

1. Heat pan over medium heat.

2. Brown onions with salt for 5 minutes.
3. Add garlic and sauté for 5 additional minutes.
4. Throw tomato in, cook until juice bursts and boil three minutes.
5. Mix the coriander and cut the heat.

Make the Kale Slaw:

1. Blend garlic until smooth, then add the rest of the ingredients.
2. Add extra water to a thick, but pourable consistency, such as a
thick milk shake. Put the shredded kale in a vessel and add your
dressing to the blender using a rubber spatula.
3. Massage dressing into kale, taste.

To Assemble:

1. Warm the tortillas. Place a little kale, beans, and some tofu in
each taco. Add some avocado and eat up.
Quick Homemade Ramen

This recipe comes to life with fresh vegetables and herbs in just in 20
minutes!

Ingredients:

2 c. of fresh kale
1 tbsp. of sesame oil
3 tsp. of ginger, grated
5 tsp. of minced garlic
4 c. of vegetable broth
4 c. of water
Oz. of dried shiitake mushrooms
2 packages of ramen noodles
1/2 c. of chopped scallions or chives
2 c. of freshly chopped kale
1 c. of chopped carrots
Sriracha

How to make it:

1. Heat the sesame oil over low heat in a skillet.

2. Add the garlic and the ginger, cook for 2 minutes or until fragrant
and soft. Add water and broth. Let simmer; add the champignons
and simmer for 10 minutes or until the champignons are soft and
the broth is tasty.
3. Add the instant noodles to the hot liquid and simmer for another
10 minutes or until al dente. Add the scallions and mix.
4. Remove from heat, add vegetables and sriracha.
White Bean Veggie Soup

This is great on a chilly night.

Ingredients:

salt and freshly ground black pepper, to taste (if desired)

1 tbsp. of olive oil
2 diced celery sticks
2 diced medium carrots
1 diced medium onion
1 large chopped leek
2 cloves of chopped garlic
3 tbsp. of tomato paste
c. of rinsed cooked white beans
28 oz. diced tomatoes
6-8 c. of vegetable broth
2 c. of butternut squash, diced
2 sprigs of fresh thyme
4-5 roughly chopped kale leaves with ribs removed
How to make it:

1. Add oil and cook onions until soft.

2. Put the celery, carrots, and leeks in. Continue to cook for 5
minutes, add garlic and don’t let it burn. Add tomato paste then
stir thoroughly.
3. Add beans, tomatoes, broth, seasoning, and squash for 30
seconds.
4. Serve with warm bread
Polyvegetable Couscous

Ingredients:

Septa-Vegetable Stew:

.3 c. of golden raisins
5 cloves of garlic
2 quartered turnips
1 diced yellow onion
1 large peeled and cut carrot
1 tbsp. of fresh ginger
1 tbsp. of salt
2 tsp. of each cumin, sugar, turmeric, and paprika
.13 tsp. of ground cloves
Snapped in half cinnamon stick
2 c. of water
1 lb. of butternut squash
.5 cut up zucchini
Can of chickpeas
4 sprigs of fresh flat-leaf parsley
1 c. canned whole peeled tomatoes, with the juice

How to make it:

For the Stew:

1. Place your turnips, garlic, sugar, cinnamon, cloves, turmeric,
paprika, salt, ginger, onion, carrot, and raisins in a bowl.
2. Boil with two c. of water, reduce heat, until veggies are soft.
Halve squash and wedge.
3. Throw your garbanzos, squash, and parsley.
4. Take the tomatoes into large pieces with your fingers and work
over the pot and add them to the pot, juices and all.
5. Cover until thick and vegetables are tender but not mush. The
vegetables can be tested a little earlier. Veggies can be removed
as soon as they are tender, and returned to the pot when ready to
serve. Cut them with a fork, but not squishy. Remove cinnamon
stick.
6. Boil water, cook couscous, drain.
7. Spread the couscous on a platter, fluff it up, and put your
vegetables on it.
8. Pour the broth over that with some almonds if desired.
Shopping list for Week 4
Banana
Chickpeas
Plant-based milk
Soymilk
Ginger
Berries
Apple
Orange juice
Loaf of wholemeal bread
Blueberries
Apricot
Zucchini
Beans
Spinach
Fresh herbs
Wholemeal wrap
Cucumber
Carrots
Peanut Butter
Pumpkin
Seaweed
Tomato
Garlic
Olives
Gnocchi
Peppers
Week 4: Breakfast

Chocolate Ginger Smoothie

The beans pack a hidden protein punch in this luscious chocolate ginger
smoothie.

Ingredients:

2 tsp. of cocoa
1 whole banana
1/2 c. of rinsed and drained, cooked chickpeas or white beans
1 c. of fortified plant-based milk
2 tsp. of flaxseeds
1 tsp. ginger, sliced

How to make it:

1. Blend until smooth with all ingredients

Fruit & Nut Compote

This juicy and light compote makes a delicious topping for pancakes,
waffles, scones, and many other delights.

Ingredients:

1/2 c. berries (fresh or frozen)

1/4 tsp. of nutmeg
1 apple
30g /1oz. of almonds
.25 tsp. of cinnamon
2 tsp. of flaxseeds
1 tbsp. of orange juice
Water if needed

Hot Chocolate:

1 c. of fortified soy milk

2 tsp. cocoa powder
Sweetener of your choice

How to make it:

1. Dice the fruits and mix together with almonds, nutmeg,

cinnamon, and flaxseed.
2. Place the fruit and nut mix in a saucepan along with orange juice
and water if needed, then let boil.
 3. Transfer to low heat, mix and mash fruits together. Cook for
around 10-15 minutes, occasionally stirring.

Hot Chocolate:

1. In a pan, combine the ingredients, then heat to near-boil. Pour in

a saucepan and drink.
Tahini & Banana Toast with Hot Chai

Tahini is a great nut butter alternative to slather on crunchy toast, and pairs
perfectly with bananas.

Ingredients:

2 slices of wholegrain bread

1 Tbsp. tahini (or peanut butter)
1 banana
Hot Chai
1 c. fortified plant milk
1 chai tea bag OR mix your own using 1/2 tsp. each of cinnamon,
ginger powder, black pepper/ground cloves/cardamom, and black
tea.
Sweetener to taste

How to make it:

1. Brown the bread slices and spread the tahini on both sides. Cut
the banana and add it to the top.

Hot Chai:

1. Heat the soy milk and tea bag/chai spices until almost boiling,
then simmer for a minute and sweeten in a c.
Blueberry Porridge

Sweet blueberries drizzled with maple syrup over creamy oats, yum!

Ingredients:

1 small chopped banana

.5 c. of dried oats
1 c. of fortified, plant-based milk
1 c. of blueberries
2 tsp. chia seeds or flaxseeds
1 tbsp. of maple syrup
1 tbsp. of sunflower seeds

How to make it:

1. Combine oats, milk from plants, blueberries, and chia/flax seeds

in a medium heat pot. Heat the porridge till it thickens and stirs
regularly.
2. Once a desirable consistency has been achieved, pour into a bowl
and top with milk, bananas, maple syrup and sunflower seeds
based on plants.
3. Serve and enjoy yourself!
Breakfast Couscous

Fluffy and sprinkled with sweet fruit, it’s time for couscous to take its place
as a star of the breakfast bowl

Ingredients:

1/2 c. of quick cooking wholemeal couscous

1 c. fortified non-dairy milk, plus a little extra for serving.
4 dried apricot halves, chopped
3 dates, chopped
1 Tbsp. pepitas
A pinch each of nutmeg, ginger, cinnamon

How to make it:

1. Place all foodstuffs in a large bowl and nuke in microwave for 2-

3 minutes, until all liquid is absorbed. Stir with a fork and add
extra plant-based milk if desired. Sweeten if desired also.
Mexican Vegetable Fritters

Full of flavor and spice this is a perfect vegetable breakfast even if you
don’t like vegetables!

Ingredients:

.25 c. of grated zucchini

1 tbsp. of coriander leaves
.25 c. of finely chopped red capsicum
.5 small finely sliced onion
.25 c. of Mexican Beans
.5 tsp. of cumin
.25 tsp. of ground Cayenne Pepper
.25 c. of self-rising flour (Besan)
1 tbsp. of yeast flakes

How to make it:

1. Remove the zucchini and the capsicum.

2. Chop onion and coriander, fresh. Lightly fry onions in a little oil,
then mix with all other vegetables and beans in a mixing vessel,
and mix cumin and pepper.
3. Mix the flakes of besan flour and yeast with water and stir in the
vegetable mixture. Heat a nonstick pan and simultaneously place
two heaped tablespoons on the pan, turn and brown on both
sides.
4. Serve with avocado and salsa for the best outcome! (if desired)
Veggie Fried Tofu

A simple tofu scramble packed with flavor and veggie goodness.

Ingredients:

1/2 a potato, cubed

Iodized salt and pepper to taste (if desired)
120g/4.23 oz. firm tofu, crumbled
.5 tsp. of dried turmeric
1 tsp. of mixed herbs
.5 tsp. of Massel stock powder
.5 of a chopped tomato
1 c. of fresh spinach leaves
1 tbsp. of nutritional yeast
A slice of toasted wholemeal bread

How to make it:

1. Cook the potato before boiling and leave to cool. You can do this
the night before and leave overnight in your fridge.
2. In a pan, heat oil. Throw in the potato and cook for a minute or
so. Add the tofu and mix, and then add the turmeric, herbs, and
stock powder. If the mixture is a bit dry, a splash of water can be
added.
3. Add the chopped tomato and spinach and cook around 1-2
minutes, until the spinach is wrinkled and the tomatoes have been
a little softened.
4. If necessary, add nutritional yeast and season. Use toast to serve.
Week 4: Lunch

Beetroot & Almond Rice Salad

Pan fried almonds and a bracing lemon dressing make this healthy and
filling experience.

Ingredients:

1 tsp. of lemon juice

2 c. of brown rice, cooked
1 c. of wilted spinach
1 Tbsp. almonds
1/4 c. grated fresh beetroot
1 tsp. of apple cider vinegar
Iodized salt and pepper
Fresh herbs, parsley or coriander, to serve

How to make it:

1. In the meantime, toast the almonds in the dry pan (keep an eye on
them as they burn fast!) and then cool.
2. Mix all the salad ingredients (excluding almonds and fresh herbs)
together and savor to taste.
3. Sprinkle the fried pan almonds over the top and garnish with
fresh herbs.
Chili Bean Wrap

Chili beans wrapped in pita with hummus and fresh veggies, quick, simple
and delicious.

Ingredients:

1 Tbsp. hummus (or Tofutti cream ‘cheese’)

1 wholemeal wrap
.5 c. of baby spinach leaves
1 can’s worth of Mexican Chili Beans
.5 a sliced cucumber
1/2 of a grated carrot
1 tbsp. of preferred salsa or homemade

How to make it:

1. Spread some hummus or Tofutti cream cheese on the wrap and

layer rocket and spinach on top
2. Spread Mexican chili beans on top and cover with carrots,
cucumber, and salsa.
3. Roll up and enjoy!
Sweet ’n ’Spicy Couscous

An easy throw-together lunch bursting with delicious flavors.

Ingredients:

1/2 c. quick cooking wholemeal couscous

1/2 can of cooked chickpeas
1 chopped up tomato
1 c. of baby spinach leaves
2 tsp. of sweet chili sauce
.5 tsp. of ground cumin seeds
.5 c. of water

How to make it:

1. Nuke in microwave for 2 minutes.

2. Stir and then let stand for a minute or two before eating.
Avocado Sprout Salad

The crunchy texture of sprouts combines perfectly with creamy avocado

slivers in this fresh summery salad.

Ingredients:

Salad:

1/4 of an avocado
1 small diced tomato
.5 c. of grated carrot
1 c. of mixed sprouts (eg: alfalfa, sunflower, chickpea, mung
bean, etc.)
1 Tbsp. pepitas

Dressing:

2 tsp. peanut butter (or tahini)

Lemon juice, 2 tsp.
apple cider vinegar, 1 tsp.
1 tsp. of seeds of mustard

To Serve:

4 Ryvita crackers or 3 brown rice cakes or a whole meal wrap.

How to make it:

1. Slice up the avocado and place in a bowl with the diced tomato,
grated carrot, sprouts, and pepitas. Mix em’ all up together.
2. In a small vessel, place the dressing ingredients and stir carefully
with a fork until all is mixed, then pour over the salad.
3. Serve piled onto brown rice cakes or Ryvitas or in a wrap.
Pumpkin & Spinach Sandwich

Healthy and light veggie sandwich to help power you through the day.

Ingredients:

2 slice wholemeal bread

2 Tbsp. hummus
A few slices of cooked pumpkin (quick to cook in the
microwave)
1/2 c. baby spinach leaves

How to make it:

1. Spread hummus on two slices of wholemeal bread.

2. Add the pumpkin, spinach, a little bit of sweet chili sauce, and
enjoy!
Tofu & Wakame Miso Soup

There are few things as uplifting and nourishing as a warm miso soup on a
cold day.

Ingredients:

1 c. vegetable stock (kombu/shitake stock is a good option and it

can be purchased in sachets from most Asian grocers)
180g/6.35 oz. of silken tofu, cut into approx. 1 cm cubes
1 large pinch dried wakame seaweed
1 sliced shallot
2 tsp. white miso paste soaked in water
2 brown rice cakes
1 Tbsp. tahini (or your favorite nut butter)
1 small tomato
A few slices of cucumber

How to make it:

1. Heat stock in a casserole to a gentle simmer, then add the tofu,

wakame, and shallots and stir in the miso paste again.
2. Force miso for a better result through a strainer). Remove from
heat from heat.
3. Serve with 2 brown tahini rice cakes, covered with tomato and
pepper.
Pumpkin Soup

This thick and creamy pumpkin soup will warm your heart.

Ingredients:

1 tsp. minced ginger

1 c. of water
.5 tsp. of Massel stock powder
c. of butternut pumpkin, cut into small cubes
.25 of an onion, finely diced
A clove of minced garlic, minced
2 tsp. of mixed dried herbs
1/4 c. fresh herbs (eg. basil, coriander, parsley (not essential but a
tasty addition)
1 slice of wholemeal bread for croutons (use GF bread for GF
option)

How to make it:

1. Place all ingredients except the fresh herbs and bread in your
saucepan and bring it to a rolling boil, then simmer low until the
pumpkin is very soft and the lentils have disintegrated.
2. Stir vigorously (but carefully) to turn the pumpkin into a puree.
3. Stir in the chopped fresh herbs and seasonings to taste.
4. Toast the bread and chop into small squares.
5. Present the soup in a bowl sprinkled with the croutons.
Week 4: Dinner

Pasta Ala Puttanesca con Ceci e Carciofo

Although this is not true “ala puttanesca” – this pasta is inspired by it and
almost as good!

Ingredients:

salt and pepper

.5 diced yellow onion
2 cloves of garlic, minced and smashed
12 oz. of whole wheat spaghetti
2 oz. of sliced black olives
14 oz. of rinsed and drained artichoke hearts, and chopped
3/4 c. of rinsed and drained cooked chickpeas
2 tbsp. capers
14 oz. canned diced tomatoes
1 tbsp. of dried oregano leaves
.5 tsp. of dried basil leaves
.5 tsp. of dried thyme
1 tsp. extra-virgin olive oil
.5 tsp. of red pepper flakes
3 c. of low-sodium vegetable broth

How to make it:

1. Heat oil in pan and toast onions and garlic until lightly browned
2. Add the pasta to the skillet and break half if necessary (a
casserole can work as well). Add in the leftover ingredients—
minus the broth—to the pasta pan. After that, pour your
vegetable broth over tutti—everything.
3. Reduce to a casual simmer, and let it boil, meet, and greet, for 20
minutes. Toss with pasta.
Paleo Algae Pasta with Dressing of Kale, Almond, and Garlic

Ingredients:

a pinch of salt and pepper

A pinch of some sesame seeds
16 oz. Pack of sea kelp noodles
4 leaves of kale, ribs removed
1 tbsp. of garlic-infused extra virgin olive oil
1/2 of an avocado
.25 c. of water
3 tbsp. of almond and/or peanut butter
1 tbsp. of sesame oil
1 tbsp. of white wine
2 tsp. of miso paste
1 tsp. of garlic powder
.5 tbsp. of pure maple syrup
.25 tsp. of ginger, ground
A pinch of red pepper flakes

Red Nuts:

1 tsp. of crushed pecans/walnuts

1 tsp. of smoked paprika
1 tsp. of soy sauce
.5 tsp. of coconut sugar

How to make it:

1. Cut kelp pasta in smaller pieces for convenience’s sake
2. When done, throw the kelp noodles into a big bowl.
3. Remove the hard stem, chop the leaves into small pieces, and toss the
kale with the kelp. Pour in olive oil to help tenderize kale.
4. Add water, nut butter, sesame oil, white wine, miso, garlic powder,
maple syrup, salt, pepper, and red pepper flakes in a bowl.
5. Stir until consistent. Pour the sauce over kale and mix with pasta.
6. Break up a tbsp. of pecans/walnuts with your hands or mallet. Put in a
small bowl and add your soy sauce, paprika, and coconut sugar. You
can use or not even include other unrefined sugar if you want.
7. Open the avocado and halve it. Cut the avocado into small thin pieces.
In the large bowl, add the red nuts and avocado pieces with the kelp
noodles and stir briefly, do not overdo.
8. Add the sesame seeds to it and serve.
Fajita Gnocchi Skillet with Avocado Salsa

Ingredients:

1 tsp. of salt and pepper to taste (if desired)

1 large package gnocchi
Thin-sliced red bell pepper
1 large thinly sliced green pepper
1 yellow thinly sliced onion
Can of black beans, rinsed
Olive oil for frying
2 tsp. of cumin, ground
2 tsp. of paprika
1 tsp. of granulated garlic

Avocado Salsa:

2 avocados
1 tomato, diced
2 tbsp. onion, diced
3 tbsp. of chopped coriander leaves
clove of garlic
The juice of 1 lime

How to make it:

1. Brown gnocchi in pan on medium heat in oil.

2. Remove the gnocchi from the saucepan, add about 2 olive oil
tsp., peppers, onions and a pinch of salt.
3. Cook fajitas until peppers are soft
4. Add your gnocchi and the black beans, salt, pepper, and all spices
back into the pan. Stir until all is combined and heated up.
5. Make the avocado salsa while you cook the gnocchi. Dice the
avocados and add your total other ingredients to a large bowl.
Toss together and store in the fridge until needed.
6. Serve dish immediately and top with a big spoonful of avocado
salsa.
30 Minute Orange Ginger Zucchini Noodle & Chickpea Bowls

Ingredients:

Salt and pepper to taste (if desired)

2 large zucchinis
1 small can of chickpeas
1 c. of uncooked rice
3 tbsp. Olive oil
Chopped green onion

Orange Ginger Sauce:

.5 c. of fresh orange juice

.3 c. of water
1 tbsp. of soy sauce
1 tbsp. of toasted sesame oil
A clove of garlic, finely minced
.5 a tsp. of finely minced fresh ginger
1.5 tsp. of corn starch

How to make it:

1. Cook the rice under the instructions of the package. Add all the
ingredients in the orange ginger sauce to a container and mix up.
2. Spriralize the zucchini. Heat a pan on medium, add your oil and
cook your zucchini down.
3. Add a pinch of salt and cook the zucchini for around 10 minutes
until tender. Throw in the chickpeas and then throw in the sauce.
4. Boil down for 12 minutes or until sauce is thickened. Divide the
rice into four equal parts and top with equal parts of the zucchini
and chickpeas.
5. When desired, decorate with sesame seeds and green onion.
30 Minute Red Beans and Cauliflower Rice

Ingredients:

1 large head of cauliflower

2 tbsp. olive oil,
.5 a c. of chopped white onion
.3 a c. of celery, diced
.5 c. of green pepper, diced
3 cans of rinsed, drained red kidney beans
1/2 tsp. of salt and pepper to taste (if desired)
2 tsp. of cumin powder
1 tsp. paprika
1 tsp. of granulated garlic
1 tsp. of mixed rosemary, savory, and oregano (Italian seasoning)
1 tsp. of chili powder
Optional garnishes: cilantro, jalapeno, avocado, tomato, etc.

How to make it:

1. In medium heat, brown onions in your olive oil. Cook 2 minutes, then
add green pepper and celery. Cook 3-5 minutes, until vegetables are
softened.
2. While vegetables are cooking, roughly chop cauliflower and throw it
all into the food processor. Process until rice-like, 30 seconds-1
minute.
3. Add the cauliflower rice, beans and seasonings to the pan, stir until
combined, and cook until cauliflower is tender 7-10 minutes.
 Pizza Skillet Casserole

Ingredients:
• .5 tsp. of salt and pepper to taste (if desired)
• 3 tsp. olive oil, divided
• 4 large flour tortillas, diced into bite-sized pieces (gluten-free)
• 1 small diced zucchini
• 2 small bell peppers, diced
• .5 of a small diced onion
• A diced summer squash
• 2 cloves of garlic, smashed up
• 1/2 tsp. of dried Italian seasoning
• A c. of tomato sauce, premade or otherwise
• 1 c. of shredded cheese, non-dairy obviously
• 2 oz. of fresh, torn up basil

How to make it:

1. Heat pan on medium heat, brown tortillas in your olive oil
2. Remove from the skillet tortillas. Add some of the olive oil and all
of the diced vegetables and sweat 5-7 minutes until the vegetables
are soft.
3. Add the garlic and continue to cook but don’t let it burn. Add the
tomato sauce and spices back into the tortillas and let cool.
4. Then add 3/4 c. of cheese and stir 2-3 minutes until melted.
5. Cover with the remaining 1/4 c. of cheese until melted. If desired,
garnish with fresh basil.
Black Bean Soup with Pico De Gallo

Ingredients:

2 bell peppers
.5 of a small diced red onion
1 tsp. of olive oil
Salt and pepper
4 cans of black beans with liquid
2 tsp. of ground cumin
2 tsp. of paprika
3/4 tsp. of granulated garlic

Pico De Gallo:

2 large chopped tomatoes

.3 a c. of red onion
1 chopped up jalapeno
1 small handful of chopped cilantro
A clove of minced up garlic
A lime’s worth of juice
.5 tsp. of salt

How to make it:

1. Throw onions and peppers into hot oil in pan over medium heat
2. Cook vegetables until tender, stir occasionally for about 10
minutes. Make Gallo Pico while the veggies are cooking.
3. In a single bowl, add the Pico de Gallo stuff and stir until
combined. Until ready to use, set aside.
4. When the vegetables are cooked, the 4 cans of beans are to be
added, along with dressing.
5. If you want a thicker soup, you can get the liquid out of one of
the boxes. Cumin, paprika, garlic, and 1/2 tsp. salt is then added.
6. Stir until all is combined. An immersion mixer can be used to
mix the soup until purified or transferred to a food processor or
mixer in batches.
7. Transfer pure soup back into the pot and heat at the desired
temperature over medium heat. Top each Pico de Gallo serving.
Shopping list for Week 5:
Soymilk
Mango
Nut butter
3 tomatoes
Loaf of wholemeal bread
Bananas
Berries
Avocado
Tomato paste
Cranberries
Flax
Quinoa
Pecans
Allspice
Mint
Onion
Hummus
Beans
Corn
Pita bread
Tofu
Leek
Week 5: Breakfast

Green Smoothie with Toast

Add a dash of a tropical flavor to this morning’s smoothie with some diced
mango.

Ingredients:

500mls/16.90 oz. of plant-based milk

1 ripe banana (preferably frozen)
1 c. spinach
1 c. frozen or fresh mango
1 tsp. sugar
2 tsp. of chia seeds
2 tsp. of nut butter
1 chopped tomato
1 slice of wholemeal bread

How to make it:

1. Put everything in your blender whir until smooth. Toast bread

and cut the tomato. When ready, spread the butter on the nut and
cover with tomatoes.
Chocolate Porridge and Berries

Take breakfast to the next level with this warm bowl of smooth chocolate
porridge.

Ingredients:

.5 c. of dried oatmeal
A ripe banana, mashed
1 c. of fortified plant milk
3 tsp. of cocoa/cacao/cocoa powder/cacao powder
.5 a tsp. of cinnamon
1 c. of berries

How to make it:

1. Boil oats in milk over medium heat until the bubble begins.
2. Drop the heat down and mix in the banana, cacao, and cinnamon
mashed. Simmer until the porridge becomes desired consistency
for a few minutes.
3. If desired, cover with berries and sweeten.
Avocado Pizza Toast

Ingredients:

Salt and pepper

1 slice your favorite bread
½ avocado, sliced
A pinch of dried oregano leaves
1 tbsp. of tomato paste
A pinch of dried basil leaves
A sprinkle of smoked paprika
A sprinkle of garlic powder
A pinch of dried thyme

How to make it:

1. Put sliced avocado on the bread, sprinkle with tomato paste,

sprinkle with the remaining ingredients and toast in the oven.
Soft, Chewy, Healthy Granola Bars

Ingredients:

A single c. of oat flour

1 c. of water
.75 a c. of dates
1 tsp. of cinnamon
.25 c. of raw pumpkin seeds
2 tbsp. of whole chia seeds
.25 c. of raw cracked sunflower seeds
.25 c. of chopped dried cranberries
1 tsp. vanilla extract
.25 tsp. of sea salt

How to make it:

1. Preheat your oven to 325F and line e pan with parchment paper
2. In a large bowl, add oat flour. In a blender, blend water and dates.
Allow the dates to soak for 30 minutes if they are a bit firm or if
your blender has difficulty blending dates smoothly.
3. Mix dates and water with flour and add to a bowl with the flour
4. Mash the mixture into your pan with a spatula, flat as possible.
Wet hands make it easier.
5. Bake until firm, about 25 minutes. Cool, then slice.
“Quiche” with Dried Tomatoes, Mushrooms, Spinach with Tofu
Base

Ingredients:

For Making of the Crust:

1 tbsp. of flax flour mixed with 3x as much water and mixed

1 c. of almonds for grinding
1 c. of oats or buckwheat
Bundle of Italian parsley
1 tsp. of dried oregano
.5 tsp. of kosher salt and pepper to taste (if desired)
2 tbsp. of coconut/extra-virgin olive oil
3 tbsp. more of water

For the Making of “Quiche:”

a block of sturdy tofu

1 tbsp. of coconut/extra-virgin olive oil
A single leek or thinly sliced onion
3 large minced garlic cloves
3 c. of sliced cremini mushrooms
.5 c. of fresh chives, chopped
.5 c. of fresh basil leaves, chopped
.3 c. of finely diced up oil-packed sun-dried tomatoes
1 c. of spinach leaves
2 tbsp. of nutritional yeast
 Red pepper flakes, to taste

How to make it:

1. Preheat oven to 350F and grease down a 10-inch tart pan. Wrap
your tofu in paper towels and add weight to push water out.
2. For the crust: Combine your flax-water goo in a small bowl and
freeze. Combine your ground almond, oat flour, parsley, oregano,
and your salt.
3. Into your oil and flax, remove until it’s combined, and add the
leftover water until a dough is sticky like cookie dough. When
you press it, it should adhere to itself. Crumble it over the pan.
4. Press your mixture into the pan and work your way out from the
center. Poke some holes so air can escape.
5. Roast at 350 for 15 minutes until golden. Let it cool while
preparing your filling. Raise the oven to 375.
6. Break your dried tofu into four (4) pieces and whir in a food
processor until creamy. Add some vegan milk to help it if it’s not
taking.
7. Sauté your leek/onion with your garlic in your oil, on medium
heat to prevent burning.
8. Mix in mushrooms, seasoning, and cook until mushroom’s water
evaporated.
9. Mix your herbs, tomatoes, greens, and seasonings together.
10. Wilt spinach, add to tofu blend Add more seasoning if you want.
Put it in the crust.
11. Bake your quiche at 375 until it’s firm.
12. when sliced, it may crumble but fret not. Keep leftovers for 3 to 4
days.
Comfy Cinnamon Quinoa

Ingredients:

1 c. of soy/almond milk substitute

1 c. of rinsed quinoa
.5 c. of fresh blackberries
.6 tsp. of cinnamon, ground
1 c. of water
.3 a c. of toasted chopped pecans
4 tsp. of organic agave nectar

How to make it:

1. Boil everything in a saucepan on high heat.

2. Simmer until all the liquid is absorbed, then let it stand for 5
more minutes.
3. Bake the pecans in a 350F oven 5 to 6 minutes or toasted in a dry
saucepan over low heat for about 5 minutes while your quinoa is
cooking.
4. Add cinnamon and blackberries; transfer to bowls and add
pecans and however much agave nectar is desired.
Wholesome Vegan Banana Bread

Ingredients:

1 c. of white flour AND a c. of wholemeal flour

1/3 c. of brewed black coffee (the liquid)
2 medium mashed well bananas
3 tbsp. of chia seeds mixed with twice as much water
1/2 c. of very soft vegan butter
1/2 tsp. of salt
.5 c. of maple syrup
2 tsp. of baking powder
1 tsp. of each cinnamon and allspice

How to make it:

1. Preheat oven to 350. Line a pan.

2. Beat butter and sugar together until airy, then add in the egg
substitute. Mix everything.
3. Remove well-smashed bananas the coffee. Sift the flour and add
salt and rising agents into your mixture.
4. Bake in the oven for until skewer is clean and the bread is brown.
Week 5: Lunch

Quinoa Tabouli

The classic Middle Eastern salad gets a quinoa power up.

Ingredients:

1 tbsp. of Olive Oil OR avocado OR coconut oil (optional)

.5 c. of dried Quinoa
1 chopped up onion
.5 a diced tomato
.5 of a lemon
a pinch of mint
1/4 c. of Parsley leaves
Salt and pepper to taste (if desired)
1 tbsp. of hummus

How to make it:

1. Cook quinoa as directed on the pack. Allow to cool.

2. Chop tomatoes, parsley, mint, and spring onions and mix with the
chilled quinoa. Lemon juice, pour over and mix through the
mixture of quinoa.
3. To taste, add olive oil, salt, and pepper. Serve with hummus
topped.
Mexican Bean Baked Potato

Spice up your baked spud Mexican-style.

Ingredients:

1 large washed potato

1 tsp. of olive oil (optional)
1/3 brown diced onion
1 tbsp. of salsa
1 c. of beans of your choice
.25 c. of corn kernels
.25 mashed avocado
.25 c. of water
.25 tsp. of crushed red chili flakes
.25 tsp. of oregano
.5 tsp. of paprika
Black pepper as desired
1 1/2 tsp. of ground cumin

How to make it:

1. Bake the potatoes in a foil for 30 minutes in 200C/390F oven.

2. Remove from foil and bake at 220C/430F for 10 minutes until
golden brown and crisp (alternatively, microwave the potato until
done).
3. In the meantime, heat the pan with olive oil and sweat onion bits
until tender and brown.
4. Add your beans, water and seasoning mixture and cook until
water evaporates. Cut the potato into four pieces and pile the
beans, the salsa, the maize, and the avocado.
5. Serve with a salad on the side!
 5.

Vegan Sabich Sandwich

This vegan sabich sandwich is a twist on the traditional Israeli sandwich

using white beans instead of egg.

Ingredients:

3 pita bread pockets

2 medium firm potatoes peeled and boiled.
1 tbsp. of vegan mayonnaise
.5 c. canned of white beans, rinsed and drained.
.25 tsp. of harissa paste
3 whole dill pickles, 1 per pita
1/2 c. of hummus
1 young medium sized eggplant
1/2 c. of tabbouleh salad
sea salt to taste, if desired
olive oil for frying

How to make it:

1. Chop the eggplant into cubes of 1 cm. Put your frying pan with a
hefty glug of olive oil and then season your eggplant with sea salt
and cook on low-medium heat until slightly creamy but still in
shape. Test to ensure that they still aren't woody. Continue
cooking, if necessary.
2. Remove and set aside from heat. Cut the boiled potatoes into
slices of 1/2 cm thick.
3. Combine the white beans, mayonnaise and harissa paste in a
small mixing bowl. Cut the dill in vertical slices about 1/2 cm
thick. Lay out the pitas to make the sabich sandwich.
4. Smear on each bread a good amount of hummus.
5. Cover the half pita with a sliced potato layer.
6. Place sliced pickle over the potato with 1 whole pickle per
sandwich Spoon 2 tablespoons of white bean mixture on the
pickle. Add 2-3 cubicles of cooked eggplant.
7. Spoon 2 heaped tabbouleh tbsp. Drizzle with tahini sauce. Add
more harissa if you like hot. Fold the pita in half and serve.
Turmeric Chickpea Salad

Ingredients:

black pepper and salt to taste (if desired)

1 can of chickpeas, drained and rinsed
.3 a c. of vegan mayo
1 clove of garlic, minced
.5 tsp. turmeric
.5 tsp. onion powder

How to make it:

1. Pulse all ingredients in a mixer until they are well integrated and
broken down, but not completely mushy. You still want some
texture!
Greek Pasta Salad

This easy Greek pasta salad is perfect for BBQs and picnics! It's fresh, easy
to make, healthy, and vegan. The perfect recipe to make for your next party!

Ingredients:

For the Greek Pasta Salad:

9 oz. pasta (rotini or farfalle)

A can of black olives
2 c. of halved cherry tomatoes
3/4 English cucumber, cut into quartered pieces
1 red chopped onion
6 roughly chopped artichoke hearts in brine
1/4 c. of chopped fresh parsley

For the Vegan Feta:

8 oz. very firm tofu

1/2 c. of apple cider vinegar OR red wine vinegar
2 tbsp. of freshly-squeezed lemon juice
1 tsp. of dried thyme
.5 c. of unsweetened almond, soy, or coconut milk
3 cloves of garlic, minced
1 tsp. of salt
For the Greek Dressing:

salt and pepper to taste (if desired)

4 tbsp. of extra-virgin olive oil
2 more cloves of garlic, minced
1 tsp. of Dijon mustard
2 tbsp. of fresh lemon juice
3 tbsp. of balsamic vinegar and/or red wine vinegar
Dried oregano to taste

How to make it:

1. First, make the vegan feta cheese: cut the tofu into small cubes
the night before making the salad. Mix all the marinating
ingredients together
2. Fill the tofu and marinade in a Ziploc bag and store them in the
refrigerator for 12 hours, you can also marinate it for about four
hours. But if you marinate it for a longer time it is definitely
better. Also, make sure you have very solid tofu. It's the best
texture!
3. Cook and drain pasta, don’t let cool.
4. Clean and dress the remaining ingredients. Mix all the
ingredients in a salad bowl.
5. Add the prepared dressing and toss. Refrigerate 2-3 hours in
advance of serving.
Vegan Crab Cakes

These vegan crab cakes with chickpeas and artichokes are super delicious
and very easy to make. They make such a great vegan fish alternative!

Ingredients:

2 tsp. of fish seasoning

2 c. cooked chickpeas
2 cloves of garlic, minced up
2 16-oz. cans of brined artichoke hearts, drained and diced
1/2 c. of a chopped red onion
2 tsp. of dijon honey mustard
Chopped celery stalk, 1
.25 c. Italian chopped parsley
3 tbsp. of chopped dill
3 tsp. of lemon juice, fresh
1 c. of bread crumbs, panko preferred
2 tsp. of vegan Worcestershire sauce
Sea salt and pepper to taste, if desired

How to make it:

1. Heat your oil over medium heat and sauté for 3-5 minutes until
soft.
2. Mash chickpeas with a fork in a large bowl. For more texture,
leave them partially intact. Add the remaining ingredients
(including garlic and onion) and sauté with some salt and pepper.
3. Shape together 8 vegan crab cakes. Heat some oil in a pan and
brown on each side, about 2 or 3 minutes.
4. Whisk the vegan mayonnaise with chopped dill, fresh citron juice
and seasoned it with salt and pepper for the remoulade.
 4.

Tempeh Reuben

Use homemade Russian dressing as a marinade and seeded bread to really

give this an authentic taste!

Ingredients:

Marinated tempeh
1 tsp. of smoked paprika
8 oz. 1 package of tempeh
1 tbsp. of balsamic vinegar
.5 c. of vegetable broth
1 tbsp. of vegan Worcestershire
1 tsp. of liquid smoke
.5 tsp. of garlic powder
1 tsp. of onion powder

Everything Else:

4 slices of Rye Seed Bread

.5 heaping helping of fresh Sauerkraut
.25 c. of vegan Russian Dressing
2 tbsp. of olive oil
1 tbsp. of vegan butter

How to make it:

1. Cut the tempeh half long and cut through the center for 4 thin
slices. Combine the tempeh with the marinade and put it in a bag
or shallow dish, for at least 3 0minutes.
2. A Heat the large cast iron skillet with 2 tablespoons of oil over
medium or medium-low heat.
3. Add your tempeh and toast it until dark brown for about 5
minutes per side. Once browned on both sides, add reserved
marinade and let it cook in the saucepan. This allows the flavors
to get deeper into the tempeh.
4. Butter 4 slices Rye Seed Bread. Place on the saucepan and cook
until slightly brown for 3-4 minutes. Bread flip.
5. Add Russian dressing to all slices of bread on the uncooked side.
If used, divide the sauerkraut into two slices, top with 2 cooked
tempeh pieces each and a slice of vegan Swiss.
6. Add the second slice of bread and keep cooking for about 5
minutes on either side, until the bread is browned.
7. Remove bread from heat and immediately serve.
Week 5: Dinner

Gnocchi Enchilada Skillet

Ingredients:

16 oz.’ gnocchi, gluten-free gnocchi

1 tbsp. of olive oil
.75 a c. of corn kernels
.5 yellow diced onion
2 small bell peppers chopped up
A regular can of enchilada sauce
A single can of black beans, drained
1 tsp. of cumin
1 tsp. of paprika
.5 tsp. of salt
.25 tsp. of garlic powder
.25 tsp. of black pepper

How to make it:

1. Heat a pan to medium heat, and then add the olive oil and
gnocchi once shiny. Brown gnocchi about 7 minutes until golden
and move to a plate.
2. To the pan go the onions and cook 2 minutes before the peppers
are added.
3. Stir the onions and peppers until tender and let cook, about 5
minutes, then add the maize, beans, and gnocchi cooked.
4. Mix salt, pepper, and spices and add the enchilada sauce to taste.
Cook the mixture until it is all heated, 3-4 minutes.
5. Serve your favorite toppings while it's hot
 5.

Roasted Cauliflower Pasta with Lemon Chimichurri

Ingredients:

Salt and black pepper to taste (if desired)

1 whole head of cauliflower, cut into fine florets
12 oz. of dry pasta
3 tsp. of olive oil
1 bunch of fresh Italian parsley leaves, diced
.25 a c. of chopped yellow onion
2 cloves of garlic, minced
1 jalapeno, divided in half seeds removed
6 tbsp. of fresh-squeezed lemon juice
6 tbsp. of olive oil

How to make it:

1. Preheat oven to 400 F, then toss your cauliflower flowers, oil,

and salt and pepper together on a sheet until coated.
2. Brown in the oven, for 20 minutes. Flip at 10 minutes.
3. Cook and drain pasta.
4. In a blender, whir together all your ingredients for chimichurri
for about a minute.
5. In the pot, add the cauliflower and chimichurri. Toss and enjoy.
Kale and Leek Pesto Pasta with Tofu

Ingredients:

12 oz. of pasta
A single block of extra firm tofu
.5 tsp. olive oil
A clove granulated, smashed garlic
1 tsp. of soy sauce

Kale and Leek Pesto:

1 c. of chopped leek
4 c. of chopped kale leaves
.25 a c. of chopped and toasted walnuts
3 cloves of garlic, minced
3 tsp. of nutritional yeast
3 tsp. of freshly-harvested lemon juice
.75 tsp. of salt
6 tbsp. of extra-virgin olive oil for best results

How to make it:

1. Put water in a pan on high and olive oil in a second pan on high.
2. Cut off ends of the leeks and cut right before the hard dark green
part again, don’t forget to rinse to remove the grit. Slice up the
leeks in small pieces and add a pinch of salt to the pan.
3. Cook the leeks until tender; about 3 minutes and then move to
your food processor. Chop the tofu block into bite chunks and
add a single tsp. of olive oil, tamari, granulated garlic to your
pan.
4. For 20 minutes, cook and stir your tofu.
5. Toss the rest of the pesto parts to the food processor, excluding
olive oil, and turn on. Drizzle slowly in olive oil as the food
processor runs.
6. Mix for about 30 seconds—1 minute until the pesto sauce is
formed—if necessary scrap the sides. Until ready to use, set
aside.
7. When tofu is about 12 minutes away, throw the pasta into the
rolling-boil water and cook until the doneness is desired.
8. Drain noodles and stir in the pot.
9. Toss pesto and tofu with your pasta and divvy into bowls, enjoy.
Vegan Tuna Pasta Salad

Ingredients:

.75 c. of carrot, grated

At most, 1 lb. of pasta
.5 c. crumbled extra firm tofu
3/4 c. of vegan mayo
3/4 c. of chopped celery
.5 c. of red onion, diced up
2 tbsp. of nori flakes
Salt and pepper to taste, if desired
2 tsp. of nutritional yeast

How to make it:

1. Cook and drain pasta, let cool for around 10 minutes.

2. While the pasta is cooking, add everything else to a large bowl.
3. Add the pasta cooled and mix again.
4. Add salt and pepper to taste.
Pizza Polenta Bowls

Ingredients:

1 tsp. of dried oregano

3 c. of water
2 tsp. of olive oil
.5 onion, diced
2 bell peppers diced
1 tsp. of salt and pepper if desired
2 cloves of garlic, minced
A whole 28-oz. can of tomatoes, drained and broken up
1 c. of corn grits
1 large handful of baby spinach leaves

How to make it:

1. Boil 3 c. of water. When water boils, brown vegetables in a pan

over medium heat in your oil.
2. Cook vegetables until soft and tender. Add the garlic and cook
for a minute, not letting it brown too much.
3. Squeeze the tomatoes carefully into the pot with your hands and
add a bit of the remaining liquid depending on how thick you
want your sauce.
4. Bring sauce to a frying pan and occasionally stir.
5. Make the polenta while the sauce is simmering. Add the gritted
maize and salt to the boiling water. Drop your heat and then cook
and whisk frequently for around 5 or 6 minutes. After thickening
 of the polenta, whisk in butter and nutritional yeast and set aside.
Shut off the heat, and then add your greens to the tomato sauce.
6. Divide the polenta into 4 bowls with the tomato sauce evenly.
When desired, add fresh parsley and black olives or your favorite
pizza toppings.
 6.

Fajita Gnocchi Skillet with Avocado Salsa

Ingredients:

5 tbsp. of Olive oil

1 large package gnocchi (I used 2 (12 oz.) packages gluten-free
gnocchi)
2 thinly-sliced bell peppers
1 yellow thinly sliced onion
A can of black beans, rinsed, drained
2 tsp. of powdered cumin
2 tsp. of smoked paprika
1 clove of garlic, granulated
Salt and pepper to taste (if desired)

Avocado Salsa:

2 large soft avocados

1 medium diced tomato
2 tbsp. of chopped onion
2 tbsp. of fresh cilantro
1 clove of garlic, minced
A lime, juiced
Salt if necessary

How to make it:

1. Brown gnocchi in a pan with oil on medium heat for around 5
minutes.
2. Remove the gnocchi from the saucepan, add about 2 olive oil
tsp., peppers, onions and a pinch of salt.
3. Cook the fajita mixture for about ten minutes until your peppers
and all that are soft, then add your gnocchi, beans, and seasoning
and all spices back into the pan. Stir until all is combined and
heated up.
4. Make the avocado salsa while you cook the gnocchi. Dice the
avocados and everything else, putting it in a big bowl. Mash
together and store in the fridge until needed.
5. Serve dish immediately and top with a big spoonful of avocado
salsa.
Curried Chickpea Tofu Lettuce Wraps

Ingredients:

1 can of chickpeas, drained and rinsed

Pepper and salt, to taste if desired!
1 6 oz. package of baked tofu
1/4 c. of chopped onion
.25 a c. of chopped cashews
.5 a c. of freshly chopped celery
.5 c. of halved red grapes
.25 a c. of vegan mayo
1 tsp. of curry powder
Butter lettuce or romaine lettuce, anything that will make for a
good bowl/cup.

How to make it:

1. Mash up your chickpeas

2. Use your hands to crumble into the bowl and add all the other
ingredients. Remove until combined.
3. Separate the c. and fill each with the desired amount of filling.
Shopping list for Week 6:
Soy milk
Fresh fruit
Powdered Sugar
Beans
Garlic
Parsley
Lemon
Green peppers
Onion
Mushrooms
Tofu
Tapioca
Cucumber
Spinach
Kale
Nutritional yeast
Avocado
Carrots
Chili oil
Chickpeas
Olives
Broth
Tortillas
Week 6: Breakfast

Vegan French Toast

Ingredients:

6 slices of premade bread

A c. of Almond Milk
1 tbsp. of nutritional yeast
1 tbsp. of maple syrup
2 tbsp. of millet flour
1 tsp. of cinnamon
Some nutmeg
Small amount of salt
4 tbsp. coconut oil
Powdered sugar
Fresh fruit if desired

How to make it:

1. Combine the salt, milk, flour maple syrup, cinnamon, nutritional

yeast, nutmeg into one glob.
2. Store your bread in a shallow dish.
3. Pour your mixture over the bread, slopping the bread around
4. Heat some of your coconut oil in a pan, and cook until brown.
5. Serve with more coconut oil, sugar, syrup, and fresh fruit.
Whole Bean Ful Medames

Ingredients:

Kosher salt and pepper for taste (if desired)

1 lb. dried beans
4 cloves of garlic, minced up
1 tsp. of ground cumin
extra-virgin olive oil
2 juiced lemons
Fresh oregano or parsley leaves

How to make it:

1. Rinse and pick any extraneous material through the beans. Soak
overnight, fully covered.
2. Add to a pan, cover about an inch with water and set to high.
3. Drop heat to a simmer, cook until tender, adding more water as
needed.
4. You can refrigerate the beans in their broth if you desire and use
them the next day.
5. Toss your chickpeas, garlic, seasonings, and oil into the pan.
Brown garlic if you feel like it.
6. Put your creation in some bowls, then throw some of the hot
broth over the top, but not too much. If you like, some of the
beans could be mashed.
7. Drizzle over the top lots more olive oil.
8. Garnish with a generous bit of lemon juice and eat it hot.
The Incredible Vegan Frittata

Ingredients:

1 egg-replacer
.5 c. of chopped-up mushrooms
2 c. of cooked brown rice
1 yellow pepper, diced
A c. of fresh baby spinach leaves
1/2 of a chopped onion
4 spring onions/scallions
A c. of freshly chopped kale
4 cloves of crushed and chopped garlic
A package of solid, firm tofu
2 tbsp. of soy sauce
2 tsp. of Dijon mustard
½ tsp. of turmeric
3 tbsp. of nutritional yeast
.66 c. soy or almond milk
2 tsp. of arrowroot powder
1 tbsp. of olive or vegetable oil

How to make it:

1. Preheat oven to 375F and grease down your pan.

2. Combine your rice and egg substitute and compact at the bottom
of the pan. Put a little oil on the top and roast it for about 10
minutes.
3. Remove from the oven and put it to the side. Drop the heat to
350F.
4. Heat some oil on medium, then cook the onions, garlic, and
scallions until it’s tender. Add pepper and mushrooms and cook
for 10 more minutes.
5. Add your green bits – kale, spinach, and so on, a bit at a time,
because they wilt as time goes on. drop the heat and then mix in
the tofu, oil, arrowroot, turmeric, soy sauce, yeast, and milk to a
blender and whir away until it’s smoothed.
6. Put the mixture of tofu in the greens and stir until all is
combined.
7. Add this slurry to your prebaked crust and bake it again, for 45
minutes, depending on the depth of the dish.
8. Check at 35 minutes for brownness. Let it sit for an hour to settle
and cool. Then, finally, slice.
Samoan-Style Gruel of Tapioca and Coconut

Ingredients:

.5 tsp. of lemon juice

.25 a c. of pearl tapioca
.5 c. of sugar
14 oz. of full-fat coconut milk
.5 c. of toasted unsweetened coconut flakes

How to make it:

1. Soak your tapioca, covered, for 30 minutes.

2. After, add the coconut milk and sugar and stir over medium heat.
3. Drop heat and cook until tapioca is translucent and squishy and
stirring so it doesn’t stick to the bottom of the pan.
4. Divvy into a bowl, then pour your juice and coconut flakes as a
garnish.
 4.

Vegan Detox Green Monster Smoothie

This smoothie is nutrient-enriched and will give you the energy you need to
get through your day!

Ingredients:

.75 c. of sliced strawberries

5 c. of almond, coconut, oat, or soy milk
1 large chopped frozen banana
1/2 c. of peeled and sliced cucumber
1 1/2 c. of freshly chopped kale
Large handful of spinach leaves

How to make it:

1. Add the almond milk to a high-powered blender and kale and

banana pieces. Blend on high. Add the strawberries and the
cucumber. Blend until smooth again.
Tofu Breakfast Tacos

Ingredients:

A pound’s worth package of extra-firm tofu

.25 a c. of whole wheat flour
2 tsp. of powdered onion
.25 c. of nutritional yeast
.25 tsp. of ground turmeric
2 tbsp. of Liquid Amino
1/2 tsp. of powdered garlic
8 warm tortillas, corn or flour
.25 c. of pre-made salsa

How to make it:

1. Place the block on a plate and drain tofu. Cover the top with a
food keeper or other objects of approximately 1 pound with
another plate and weight.
2. Allow 20 to 30 minutes to remove excess liquid. Remove liquid.
Crumble and stick it in a container.
3. Sprinkle it with yeast, onion, flour, garlic, and turmeric. flour,
yeast. Sprinkle with amino liquid and toss again.
4. Heat a pan on medium with a little oil
5. Add the tofu mixture to it and break it up and brown it, making
sure it doesn’t stick.
6. Serve with the choice of tortillas, salsa, and toppings and let
diners assemble their own tacos.
Loveliest Lemon Vegan Pancakes

Ingredients:

1 c. of vanilla soy or almond milk

2 tsp. of oil
A c. of flour
1 egg substitute
A strong pinch of sugar
.25 tsp. of salt
1 tbsp. of lemon juice and with it .5 a tsp. of fresh zest
.25 tsp. of lemon extract
.25 tsp. of vanilla extract
3 or 4 tsp. of baking powder
2 tsp. of oil
a dash of cinnamon
for pan: additional oil

How to make it:

(read through instructions before starting)

1. Add your dry ingredients and toss them together in a bowl

2. Add the wet ingredients
3. Fold them together well. Optional is the egg substitute and lemon
flavors.
4. Whip the batter when it gets fluffy from the acid and the baking
powder. You can heat your pan while you whipped your batter in
step one. Have your burner warm and heat your saucepan or
frying pan. You want your pan to be warm and toasty evenly
before you start cooking the pancake.
5. Add some of your oil to the saucepan, and roll it around to evenly
coat the pan.
5. Making sure the heat is low, add about a .5 a cup per pancake to
stretch out on the pan. Let it cook slowly, and the bubbles will
form. Once the edges are defined, you can up the heat and to
complete cooking. To speed up cooking, cover it with a lid for
the first minute to cook the top half of the pancake.
6. Move it to a plate and repeat until your batter is no more.
7. Serve them warm with some coconut oil and maple syrup
 Week 6: Lunch

Vegan Fajita Pasta with Chickpeas and Peppers

Vegan Fajita Pasta with Chickpeas and veggies. Easy Weeknight pasta with
Taco seasoned veggies and beans mixed with creamy pasta. Vegan Soy-free
Recipe. Can be gluten-free.

Ingredients:
• .5 tsp. of onion powder
• Fajita Chickpeas and Veggies:
• 1 tsp. oil
• 1/2 medium thinly sliced onion
• 2 bell peppers, sliced up.
• A tad bit of red pepper flakes
• A can of chickpeas, drained.
• .5 tsp. of ground cumin
• 1 tsp. of smoked paprika
• .5 tsp. of garlic granules
• .5 tsp. of dried oregano
• .25 tsp. of salt and pepper to taste, if desired!

Pasta:
• 6 to 8 oz. pasta like fusilli or penne
• 1 large finely chopped juicy tomato
• 2 tsp. of olive oil, extra-virgin preferably
• 2 c. cashew cream blend .3 c. cashews with 1.5 c. of coconut milk
• .5 tsp. of garlic granules
• .25 tsp. of ground mustard
• 1/2 tsp. or more salt
• 2 tbsp. of nutritional yeast
• 1 tbsp. of flour, use rice flour for gluten-free (blend this into the cashew
cream)
• fresh or dried basil to taste

How to make it:

1. Heat oil over medium heat, then brown your vegetables until
browned and tasty-looking on the edges.
2. Add the chickpeas, spices, salt and sprinkle well. Cook 3 to 4
minutes longer. Taste and adjust the flavor and salt. For additional
heat, add a little chipotle pepper or cayenne.
3. Take the heat off. In the meantime, cook and drain your pasta.
4. Throw in oil, tomatoes, and mixture. Add the cream of cashew,
garlic, mouth, nutritional yeast, salt, and mix.
5. Cover partly and bring to a boil. Fold in basil. Taste and flavor
adjust. If necessary add more nondairy milk.
6. Fold the fajita veggies and chickpeas lightly in half. Present in
containers with a dash of vegan parm and black pepper or red
pepper flakes.
Meal-Prep Friendly Yam Bowls

Ingredients:

Juice of 1/2 lime + wedges for topping

1 large diced sweet potato
3-4 tbsp. of olive oil
.5 tsp. of ground cumin
1 tsp. of southwest seasoning
A can of sweet corn with liquid drained
Garlic powder if you so desire
salt and black pepper
A can of black beans with liquid drained

How to make it:

1. Preheat your oven to 400F, and if you’re not peeling your potato,
throw the pieces in a lined or greased sheet.
2. Cover in southwest-style seasoning, and here is where you add
your garlic powder, and salt and pepper. Coat every piece in oil.
3. Bake until easily pierced, around 25 minutes.
4. Meanwhile, add a bowl of corn, beans, olive oil, salt, pepper, and
cumin together.
5. Once the potatoes are complete, put them and the mixture you’ve
created into a meal-prep container.
6. For extra fanciness, include your lime wedge. Eat within 5 days.
Vegan BLT Sandwich

Ingredients:

3 tsp. of smoked paprika

Tofu Bacon Marinade
2-3 tbsp. of Tamari sauce
1 tsp. of liquid smoke, either variety
1 tsp. of yeast flakes
.5 tsp. of cumin powder
1 tsp. of onion powder
.5 tsp. of garlic powder
1 -14 oz. extra firm or super-firm tofu
1-2 tbsp. Oil for frying

For Garlic Mayonnaise:

1/2 c. veganaise
2 cloves of garlic, crushed
A pinch of salt

Other Ingredients:

lettuce
red onion
tomato
avocado
Sandwich Bread
How to make it:

For The Tofu Bacon:

1. Combine the marinade ingredients in a bowl. Place tofu strips in

a pot and brush on both sides of the marinade.
2. Marinate the tofu strips 20 minutes while preparing the
mayonnaise garlic and vegetables. Heat your oil on medium and
then fry your tofu until pleasantly crispy.

Garlic Mayonnaise:

1. Combine your mayonnaise, garlic, and salt. Cover and chill.

2. Place vegan garlic mayonnaise on both slices of bread, top with
lettuce, onion, tomato, avocado, and tofu.
Sesame Noodles with Veggies

Ingredients:

12 oz. udon noodles

1 c. shelled Edamame
.3 c. of coconut amino
1 tsp. of red chili paste
.75 c. of carrots, shredded
.75 c. of thinly-sliced red or green pepper
3 tbsp. of sesame oil
2 tbsp. of fresh garlic, minced
1 1/2 tbsp. of rice vinegar
2-4 tbsp. of sesame seeds, toasted
Crushed red chili
scallion to taste

How to make it:

1. Start 3 quarts of boiling water. Prepare all your vegetables while

the water boils.
2. Toss the noodles to the boiling water, cook according to package
3. Brown garlic in sesame oil until it becomes fragrant.
4. Add the aminos, vinegar, and chili paste and stir around with a
wooden spoon.
5. Next, add Edamame, carrots, and peppers and keep stirring.
6. Let the flavors mingle for three minutes
7. Once flavors are set, add the noodles to the pan and toss with
veggies and sauce.
8. Toss with scallions, pepper, and seeds. Add more as desired.
Mushroom Cap Bowls with Grains

Ingredients:

2 tbsp. of unseasoned rice vinegar

¼ c. of oil – coconut or olive oil
1 tsp. of sesame seeds
1 tbsp. of soy sauce
8 oz. of thinly sliced mini mushrooms
1 tsp. of chili oil
2 tsp. of dark sesame oil
A single sliced scallion
1 bundle of chopped cilantro

Other:

Pound of purple cabbage, sliced thin

1 tbsp. of lime juice, freshly squeezed.
salt and pepper
2 tsp. of low-sodium soy sauce
2 c. pre-cooked lentils
1 c. of pre-cooked wild or brown rice
Whole chopped cucumber

How to make it:

1. In a shallow bowl, mix the olive oil, rice vinegar, soy sauce,
sesame oil, and chili oil together to marinate the mushrooms.
2. Remove the green onions, coriander, sesame seeds, and add the
mushrooms. Let it soak for at least 30 minutes.
3. Add some lime juice and salt to the cabbage chunks
4. Toss lentils and rice with tamari or soy sauce
5. Dole out the mushrooms, cabbage, lentils, and rice, and
cucumbers into bowls
6. Pour the rest of the marinade and decorate it with the cilantro,
onions, sesame, and lime wedges.
Whole Foods TTLA Sandwich Recipe

Skip going to the store, this is an easy thing to throw together! Pressed
ciabatta, crisp butter lettuce, juicy tomatoes, tangy tempeh bacon, creamy
avocado, and zesty garlic aioli will be your new favorite sandwich!

Ingredients:

1 tbsp. of olive oil

3 slices tempeh bacon
2 slices tomato
2 pieces’ butter lettuce
3 slices avocado
2 tbsp. of vegan garlic aioli
1 ciabatta roll, sliced in half

How to make it:

1. Put a pan over medium heat, sauté 3 slices of tempeh bacon in

your olive oil until it’s appetizingly crispy and golden, usually
about 5 minutes. (flip halfway through).
2. Slice the ciabatta roll in half and layer the butter lettuce, tomato,
tempeh bacon, and avocado on one half of the bread. On the
other half, generously slather the vegan garlic aioli.
3. Mist the bottom and top of the press with oil so it will help the
bread get perfectly crisp. Press the sandwich for two minutes, or
until it's toasted to your liking.
Asian Edamame & Quinoa Salad

Ingredients:

2 tbsp. slivered almonds (optional)

½ c. dry uncooked quinoa
1 c. of water
½ of a chopped cucumber
1 red slivered pepper
1 whole carrot, grated
2 whole scallions, coined
1 tsp. of maple syrup and freshly grated ginger
2 tbsp. of sesame oil, rice vinegar (plain), and low-sodium soy
sauce
1 c. Edamame (shelled)

How to make it:

1. Rinse quinoa and cook according to the directions on the

packaging. Fluff and allow it to cool.
2. Once the quinoa has cooled down, mix the remaining
components into your quinoa. Place it in the fridge for a couple
of hours and break it open!
Week 6: Dinner

Greek Goddess Bowl

30-minute, 10-ingredient Greek-and Mediterranean-inspired bowl with

vegetables, tabbouleh, vegan tzatziki, and crispy baked chickpeas! A
healthy, satisfying entrée or snack

Ingredients:

Chickpeas:

A can of garbanzos/chickpeas, drained

A tbsp. of extra-virgin olive oil
1 tbsp. spices you have on hand
1 tbsp. of maple syrup or coconut sugar
.25 tsp. of salt

Bowl:

3/4 c. of Vegan Tzatziki

1 batch of Red Pepper Hemp Tabbouleh (or sub chopped parsley)
10 of halved green olives
.5 c. of cherry tomatoes, sliced in half
A medium thinly sliced cucumber
1 medium carrot

How to make it:

1. Preheat the baking sheet to 350F to 375F. Add washed, dried
chickpeas and oil, spice blend, maple syrup and salt to a big
bowl. Toss to mix.
2. Add chickpeas seasoned to the baking pan. Spread evenly, then
roast for 25 minutes. They will be crispy. Set aside from.
3. Assemble bowl between two serving bowls by dividing tzatziki,
tabbouleh (or parsley), olives, tomatoes, cucumber and carrots
(optional). Add the chickpeas and the fresh lemon juice.
4. This bowl is delicious, but it would go well with a 4-ingredient
Garlic Dill Sauce or Tahini Dressing as well! Best when fresh,
but you can store leftovers (separately) in the refrigerator for half
a week, three or four days.
5. Keep the remaining chickpeas in a container, sealed, room
temperature, for three days, or indefinitely in the freezer.
Mango Curry Chickpeas

A sweet and rich curry that is filling and savory when paired with
chickpeas, vegetables or baked tofu. Easy and so flavorful.

Ingredients:

2 tbsp. of water
.75 a red onion, chopped
A c. of ginger, grated
3 cloves of garlic, minced
.25 tsp. of cumin seeds, toasted
.25 tsp. of ground cinnamon
1 tsp. of safflower or other neutral oil
½ tsp. or more Garam Masala or use 1/2 tsp. ground coriander
and generous pinches of ground cloves, cardamom, and black
pepper
¼ tsp. or more of cayenne
1.25 c. of canned full-fat coconut milk
.75 a c. of ripe mango pulp or puree, or a while mango
.5 tsp. or more salt depends on if the chickpeas are salted
.5 c. of drained cooked chickpeas
A solid dash of cayenne pepper, garam masala, cilantro, all for
garnish

How to make it:

1. Combine ginger, garlic, and onion in a blender and whir into a smooth mixture, using
water. Alternatively, slim and set aside the onion, the ginger, and the garlic.
2. Heat oil in a pan on medium heat. Toast the cumin when the oil is hot and cook 1
minute or until the seeds change color.
3. Add bay leaves, cloves and cook until the bay leaf color changes.
4. Pour in the blended onion and cook down until the mixture has dried out and the smell
has dissipated (if you do not cook the onion long enough, the sauce will finally taste
oniony). Remove from time to time to avoid sticking for 8 to 10 minutes (cooking time
with minced onion etc. Purified vs.).
5. Mix well with cinnamon, garam masala, and cayenne. Pour in your canned coconut
milk, pulped mango, your salt, and then mix well.
6. Mix, and then cover and cook it five more minutes, until sauce bubbles. Pour in
chickpeas and fold it over. Drop heat and cook down until the sauce is as thick as you
like it. 10-15 minutes. Taste salt and tang and adjust it.
7. Add lemon or vinegar for sweetness, add 1/2 tsp. of sugar or maple for sweetness if the
mango is not sweet. A dash of black pepper is added. You can fold some baby greens at
this point. Fold some vegan cream for creaming (cashew cream, soy cream, etc.).
8. Remove the leaf and discard it. If you find most the cloves, fish them out and discard
them.
9. Add the strong bit cayenne, then garam masala, and chopped cilantro, and present hot
over roasted vegetables or flatbread. You can also add as a garnish some cubed ripe
mango.
Homemade Spaghetti O’s

Unknown to many folks, spaghetti-o’s are an authentic Italian pasta shape,

called “annelli” – which means “rings.” Popular in Sicily, this version is a
bit more authentic than your average canned variety.

Ingredients:

2 Tbsp. of tomato paste

1 tsp. of Onion Powder
1 (12 oz.) Box Gluten-Free Anellini Pasta
1 (15 oz.) Can No-Salt Added Tomato Sauce
⅓ C. Unsweetened Non-Dairy Milk
¼ C. Nutritional Yeast
.5 a tsp. of Garlic Powder
.5 a tsp. of Paprika

How to make it:

1. Cook pasta and drain it, toss it back in the pan to steam.
2. Very complicated—put your leftover, non-pasta ingredients to the vessel, lowering heat
to low and mix well. Serve cold or warm.
Vegan Thai Soup

All you need is a pot—and the ingredients —to make this great soup. Any
of your favorite veggies can be added.

Ingredients:

2 cloves of garlic
.5 of a red onion, julienne cut
.5 a bell pepper, julienne cut
5 mushrooms that are chopped
1 tbsp. low-sodium soy sauce
.5 a c. of grated ginger
Half a lime, juiced
.5 c. of finely sliced Thai chili
2 c. of vegetable broth or water
1 14 oz. can of coconut milk
Tbsp. of brown, cane, or coconut, sugar
Tofu, 10 oz. and cubed
A handful of chopped fresh cilantro

How to make it:

1. In a large pot, place all your ingredients besides your tofu,

tamari, lime, and cilantro.
2. Boil and simmer for 10 minutes on lowered temperature, then
cook tofu for 5 minutes more.
3. Your remaining bits—lime juice, tamari, and chopped cilantro,
add them, then, and take it off the heat.
4. Serve. The soup will stay good for a week in a sealed container.
 4.

Burrito Stuffed Peppers

A healthy dish full of Mexican flavors!

Ingredients:

Salt and pepper to taste, if desired!

3 Red bell peppers. diced
A tbsp. of olive oil or coconut oil
Garlic, two cloves, minced up
3 spring onions sliced up
½ tsp. of chili powder
1 can of black beans, rinsed and drained
1 diced large tomato
1 small can of drained and rinsed sweetcorn

How to make it:

1. Preheat oven to180C/350F oven. Half the bell peppers and

remove the seeds. Add to a tin and sauté with olive oil. Cook
until slightly browned and tender, but with enough strength to
keep shape.
2. In the meantime, add the onions and garlic to your pan. Cook for
a minute on moderate temperature, then add the chili powder and
beans.
3. Add a little more water (about a cubicle or two) and boil until
your beans have been softened. Mash them partially with a fork
or masher so that you have a chunky bean paste.
4. Incorporate the chopped tomato, corn, and salt & pepper. Spoon
the mixture into the halves of the pepper and throw it back into
the oven for 5 to 8 more minutes to warm. Serve hot on top with
the vegan cashew cheese sauce. Enjoy!
Vegan Lentil Salisbury Steak

Ingredients:

A tsp. of Olive oil or coconut oil

2 c. worth of Cooked Lentils
1 c. worth of wheat gluten
1 c. of vegan Bread crumbs
.5 tsp. of dried Thyme
.5 c. Vegetable Broth
.25 c. worth Soy sauce
A tbsp. of Liquid smoke
1/2 tsp. of Salt and pepper to taste (if desired)
8 oz. of sliced Mushrooms
3 Cloves of chopped Garlic
3 tbsp. of Vegan butter
3 tbsp. worth 00 (All purpose!) flour
.5 tsp. of dried Sage

How to make it:

1. First, make the Salisbury steak. Add the cooked lentils to a

medium-sized bowl of mixing. A fork works well for mashing.
Smash the lentils, until almost all of them are mashed and leave a
little texture.
2. Now throw in the rest of the components of your steak into a
mixing vessel, BUT NOT the oil, because you’re going to be
 using that guy for cooking. Start to stir and stir to erase any
individuality your wet and dry ingredients and make them one.
3. Channel a pizzaiola—a pizza maker, and knead the mixture until
it forms a sphere of smooth, not-too-sticky dough. Effort is
important here—the more it’s kneaded, the tougher and firmer it
will be.
4. Take your big old ball of faux-steak dough and roll it, flatten it,
to make it resemble what it’s supposed to be—a steak. Keep
doing this until your paste is used up.
5. Toss oil a pan on medium to medium-high. Brown your wads of
dough-steak in the pan, without overcrowding but several at a
time. They should be cooked through, then set it aside.
6. Make the gravy, heat your oil at moderate heat, toss in the
champignons, and the garlic and don’t forget the salt. and pepper
for a few minutes. Stir until soft and somewhat brown.
7. Steal the mushrooms (champignons) from your pan and forget
about them a while. Add your faux vegan butter and flour to
make a roux by whisking it often for 1-2 minutes.
8. Slowly, slowly stir in your stock. Then, simmer for five minutes,
or until it thickens up.
9. Put the leftover components back in the pan— mushrooms, and
spices, and stir. Have a sample and change the seasoning as
needed.
10. Finally, put your steaks in the pan and boil in gravy for a few
minutes, and platter up.
Maple Bourbon Instant Pot Chili

A sweet and spicy soup with a nice kick, this Maple Bourbon Sweet Potato
Instant Pot Chili is the perfect vegan and gluten-free family meal for dinner.

Ingredients:

Salt and pepper, to taste, if desired

A tbsp. of cooking oil
.25 tsp. of cayenne pepper
1 thinly sliced yellow onion
2 or 3 garlic cloves, mixed
a few fresh sprigs of cilantro
1/2 tsp. of paprika
2 diced green onions
4 c. of sweet potatoes
2 c. worth of veggie broth
.5 tbsp. chili powder
2 cans of kidney beans that drained then rinsed
A can of diced or whole tomatoes
1/4 c. of bourbon
2 tsp. of ground cumin
2 tbsp. of maple syrup
3 small corn tortillas, toasted and sliced (optional)

How to make it:

1. Turn your pot to sauté, add oil and heat for approximately 30
seconds. When the oil is hot, throw in your onion and sweat until
clear, stirring often, waiting for the smell. After, add the garlic
but don’t let it brown.
2. Toss in sweet cubed potatoes, seasonings, all your powdered
paprika, chili, cumin, and other chili (cayenne) and mix, so that
vegetables are covered with ingredients. Add broth, beans,
tomatoes, maple syrup, and bourbon. Save the lid on the Instant
Pot and set the "Soup "mode. Set a 15-minute time. Once the
timer is off, the lid is released. If not, turn the air valve into a
"ventilation "until the pressure is released. Remove the lid and
inspect for tender sweet potatoes.
3. If you use tortillas, slightly oil a cast iron skillet and fry the
tortillas for around 2 to 3 minutes until crispy on either side. Take
off the heat, cool to thinner strips before cutting. The cilantro,
green onions, and toasted tortillas can be served.
 Conclusion

I hope you enjoyed your copy of the Vegan Meal Prep. Let’s hope it was
informative and provided you with all of the tools you need to achieve your
goals of preparing healthier, more affordable vegan meals while still
enjoying your busy lifestyle.
The next step is to recall the recipes you’ve looked over and head to the
market! Get a start on your 30-day meal plan. Pay attention so some of the
things listed in the recipes. You will want to keep in mind allergies,
proportions, and/or food you really don’t like. Begin prepping your meal for
tomorrow, don’t wait!

Use some of these handy recipes to transport foods to friends and family
that may be vegan as well. Nothing says thanks like trying a new pot of
delicious soup or a tasty dessert!

Finally, if you found this book useful in any way, a review on Amazon is
always appreciated!