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.

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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.

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.

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.

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!

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.

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

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.

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.

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.

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!

Table of Contents

Chapter 1 : What is Veganism ?

Chapter 2 : Eating Healthy

Chapter 3 : What is in Your Food ?

Chapter 4 : Vegan Foods / Methods

Chapter 5 : Meal Plan