Vegan Meal Prep

All you need to know to detox, live healthy, lose weight and finally change your lifestyle

Kathleen Ashley

© Copyright 2019 by Kathleen Ashley

All rights reserved.

The following eBook is reproduced below with the goal of providing information that is as accurate and as reliable as possible. Regardless, purchasing this eBook can be seen as consent to the fact that both the publisher and the author of this book are in no way experts on the topics discussed within and that any recommendations or suggestions made herein are for entertainment purposes only. Professionals should be consulted as needed before undertaking any of the action endorsed herein.

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The information in the following pages is broadly considered to be a truthful and accurate account of facts, and as such any inattention, use, or misuse of the information in question by the reader will render any resulting actions solely under their purview. There are no scenarios in which the publisher or the original author of this work can be in any fashion deemed liable for any hardship or damages that may befall them after undertaking information described herein.

Table of Contents

Introduction

Chapter 1: What is Veganism?

Chapter 2: Veganism & Health

Chapter 3: Vegan Meal Prep

Chapter 4: Breakfast Recipes

Apple Oatmeal

Banana Bread Muffins

Blueberry Scones

Breakfast Potatoes

Breakfast Quesadillas

Cinnamon Buns

Cinnamon Oatmeal Muffins

Loaded Nachos

Mushroom & Asparagus Quiche

Potato Tacos

Quinoa Breakfast Bowl

Quinoa Grits

Quinoa Pancake

Sausage & Cheese Biscuit Casserole

Savory Breakfast Sandwich

Scrabbled Tofu Sandwiches

Spicy Cheddar Biscuits

Sweet Potato Toast

Vegetable Skillet

Whole Wheat Waffles

Chapter 5: Lunch Recipes

Asian Wraps

Broccoli Salad

Carbonara Pasta

Chickpea Salad

Cobb Salad

Grilled Cheese Panini

Hot Tofu Scramble

Jambalaya

Pasta Salad

Penne Rosa

Quinoa Salad Bowls

Roasted Veggie Bowl

Savory Rice Wraps

Sesame Ramen

Spicy Rice & Beans

Spinach Pasta

Stuffed Zucchini

Tomato Soup

Vegetable Fritters

Chapter 6: Dinner Recipes

Black Bean Soup

Coconut Curry

Cream of Mushroom Soup

Fettuccine Alfredo

French Onion Soup

Fried Rice

General Tso`s Bowl

Hearty Lasagna

Hot Potato Curry

Moroccan Couscous Salad

Sesame Cauliflower

Spicy Potato Soup

Stuffed Bell Peppers

Stuffed Pasta Shells

Sweet & Spicy Tofu

Thick Vegan Chili

Tomato Alfredo

Tortilla Soup

Vegetable Wellington

Veggie Pizza

Chapter 7: Snack Recipes

Avocado Chocolate Mousse

Banana Granola Muffins

Berry Bites

Cheese Crackers

Date Balls

Granola Bars

Hot & Sweet Edamame

Humus Quesadillas

Macaroni & Cheese

Oat Bars

Peanut Butter Balls

Potato Salad

Raspberry Banana Bars

Red Pepper Hummus

Roasted Chickpeas

Strawberry Cake

Sweet Potato Fries

Tater Tots

Vegetable Chips

Veggie Pinwheels

Chapter 8: Desserts Recipes

Brownie Balls

Carrot Cake Bites

Cashew Pumpkin Pudding

Cherry Chocolate Bites

Chia Vanilla Pudding

Chocolate Chip Cookies

Cream Cheese Cookies

Molasses Cookies

Peanut Butter Chocolate Bars

Rice Pudding

Conclusion

Extra Bonus:

Exercises to Help Maximize Weight Loss

Index for the Recipes

Introduction

Congratulations on downloading your copy of the Vegan Meal Prep. I’m pleased that you have chosen to expand your options at the dinner table by exploring the exciting tastes that are included inside. You will soon discover many different ways you can add variety while still staying true to Veganism.

For those of you who are new to a Vegan lifestyle, I have included a basic guide to enlighten you about what Veganism is, the benefits of being Vegan as well as what foods to eat and to avoid when moving towards your weight loss goals. This will also prove to be a helpful reminder to the long-time followers of Veganism. Make sure to read through the tips to learn of the new developments in Vegan recipes.

Nutrition is paramount to ensure that you will be reaching your personal health goals, so I have included a more detailed list of nutrients in each of these recipes to assist you. Included is a chapter with tips about proper Meal Planning that will help you jumpstart into saving time and money while creating multiple meals at one time.

You will find a wide variety of meals, snacks, and desserts included in this cookbook, and there are also Chef Tips to guide you through alternatives to the recipes should you have a picky eater in the house.

There are a few recipes that require a few more steps, but each recipe will provide you with an estimated preparation and cooking time, amount of servings, and a list of nutritional values including the protein, carbs, fiber, fat, sugar, sodium, saturated fat, and vitamins and minerals included. The guesswork is gone unless you add additional ingredients (of course).

There are plenty of cookbooks and books on Veganism. Thanks again for choosing this one! Every effort was made to ensure that it is full of as much useful information as possible. If you found this cookbook enjoyable, a review is always very much appreciated.

Chapter 1: What is Veganism?

Veganism is not just a diet but also an entire lifestyle. Because Vegans do not believe in harming animals, they refrain from eating any animals or products produced by them. This extends to not wearing anything produced from different animal parts such as the skins. Vegans also do not believe in supporting any animals being used for entertainment or using any products that were tested on animals.

Instead of consuming meat, they have a diet centered on whole grains, omega-3 fatty acids, vegetables, fruits, and nuts. When you correctly plan your Vegan adventure, you will be able to consume most of the nutrients that are required for you on a daily basis. For the beginner, this book will give an easy to follow guide to incorporate a Vegan lifestyle quickly. This guide is also a helpful reminder to the longtime followers of Veganism.

Why chose Veganism?

There are many personal reasons why an individual turns to the lifestyle of Veganism. Many people do not like the cruel treatment of the animals that are raised to be consumed and that knowledge is enough to make the decision. When the research is done behind the actual treatment of these animals and the horrible living conditions, it makes any animal lover feel more sympathy for these creatures that extends to not wanting any harm to come to any animal. However, there are many other benefits that can be realized during a Vegan diet.

The ratios of omnivores and Vegans have been studied to show there is a much less carbon imprint as well.

It has been estimated that the population of the world will be approximately 9 billion people. If we continue as a whole to use up the natural resources, we will not be able to sustain as the human race. As it is, there is much food waste that goes on in the entire world while there are people starving. When Vegans refrain from meat consumption, they are also saving the environmental resources that are required for these animals to be raised just for food consumption.

The health benefits have a huge impact on Vegans because they are lowering the occurrence of many mortal illnesses that plague society today. Some of these include Type 2 Diabetes, obesity, cardiovascular disease, and even colon and prostate cancer. When you make the switch for your health, it has an even bigger impact as you are also helping the animals and environment along with yourself.

While most of the animals are consumed, have long life spans, the longest any of them live is about 2 years. Some are even younger. They die by horrifying means in the animal farms, as it is the most economical way of doing business, as there would be no profit otherwise. On one hand, it helps small family businesses to thrive, but it is not worth this to a Vegan because the animal suffers for their entire lifespan while being caged in small spaces, or in the case of male chickens, they are killed after being born as they cannot be sold for their meat and they do not produce eggs.

The good news is anyone can adopt a Vegan lifestyle. It is even safe for children, the elderly, and pregnant women. So when you take on this lifestyle change, it is encouraged to include the entire family, as everyone will benefit. There are no downsides other than adapting necessary nutrition through supplements or other forms of activity and again, it is a win-win situation for the animals, the natural resources in our environment, your family and yourself.

Chapter 2: Veganism & Health

You may think that once you take animal products and meat off the menu that it leaves little leftover. In truth, there is a wide variety of whole foods that you can enjoy in so many delightful ways. There are even some items on the market that mimic the same tastes of meat, eggs, cheese and milk that will help people to transition much easier and to gain the nutrients that your body requires.

Some of these foods you would have never thought to prepare using the methods in this cookbook and makes you have a different relationship with food as you appreciate where your food comes from and how it is being produced. Be open-minded when it comes to ingredients because your taste buds will change the longer you stay on a Vegan diet and foods you may not have liked before may become your new favorite snack.

This is the current food pyramid for Vegans

A helpful guide of the foods you can consume in Veganism are the following:

- All fruits: There is no limit here. If it is a fruit, you can have it.

- All vegetables: Same as the fruits. Looking good so far.

- Legumes and Beans: This list includes lentils, chickpeas, hummus, edamame, and black beans. You will want to make sure they are low in salt content.

- Dairy substitutions: These include soy, almond, and coconut milk.

- Seeds and nuts: You can enjoy almond butter, peanut butter, sunflower seeds, pumpkin seeds, walnuts, cashews, and almonds.

- Carbs: Included are quinoa, white or brown rice, bread, pasta, potatoes, and tortillas.

- Meat substitutions: These are filling and full of the nutrients that you need. They include vegan sausages, veggie burgers, and tempeh or coconut bacon.

- Chocolate: Now this might bring a smile to your face. If the chocolate is at least 70% dark or based on rice milk, soy, or coconut, you are free to eat chocolate.

Considering there is a wide array of food that can be enjoyed on a Vegan diet, it is a good argument that you will most likely not be bored while adopting a Vegan lifestyle. It is important to say, even though these items are allowed, you want to still incorporate a balanced diet. You cannot realize your weight goals by just eating vegetables and fruits. The entire spectrum of nutrients needs to be enjoyed so that you can achieve your personal goals.

And as a guide the foods that should be avoided to include the following:

- Poultry

- Seafood

- Meat

- Dairy

- Honey

- Eggs

- Any other food that is derived from these products

Since Veganism includes a low sodium content, you are going to need to look at the labels to determine that especially the sauces and seasonings that you use to not have added salt, that you are using a low-sodium item or that include iodized salt. The salt content can easily rack up and cause more harm in your new Vegan lifestyle, causing you to not lose weight as effectively.

This is also true of the sugars. Where natural sugars are best, be sure to cut out any ingredients with added sugars and pay attention to the labels of the foods you purchase. This should already be a practice as some foods have animal by-products included for flavoring.

It is a quite simple system to adopt especially with the nutritional information that will easily guide you on what to do to be successful with your weight loss and health goals. And you most likely will not be missing these items once you start adopting the recipes included in this book, as they are delicious, healthy and filling.

What Supplements do I Need?

There are several vitamins and minerals that are required by the human body on a daily basis. Because you are consuming whole foods, most of these will already be present in the foods that you eat. However, there are several vitamins and minerals that need special attention, as they are not always present in a Vegan diet.

Before you start with a Vegan lifestyle, it is recommended to visit your doctor to get a full examination of the nutrients present in your body to know the level of supplements that you will require. This will give you the basis to know where you stand and what foods, activities, and supplements you will need to incorporate into your life.

Iron

The nutrient of Iron is important to create red blood cells and to help with metabolism. Consult with your doctor specifically about whether you will need a supplement because the daily recommendations for adult vegans range from 8 – 14.4 mg. You want to be careful not to overdose as it will start having fewer benefits and even start harming you if it goes on for a long period of time. With careful planning, a Vegan can usually consume a large amount of Iron as it is found in seeds, nuts, peas, beans, and vegetables which grow under the ground.

Iodine

When there is a deficiency in iodine in your body, you are going to experience more complications from weight gain, depression, low energy levels, and even hypothyroidism. You can easily remedy this deficit by incorporating iodized salt into the recipes. The adult dose daily is 150 mcg and can be reached by consuming only one half of a teaspoon of the iodized salt. You will find that the recipes already call for iodized salt. It is not a requirement, but it will certainly start you in the right direction when switching to a Vegan lifestyle.

Long-Chain Omega 3s

These are important to your overall health because they keep you at a lower risk for depression and breast cancer. It also is integral to brain development and eye health. Many times, supplements are not needed if you include soybeans, hemp seeds, walnut, chia seeds, and flaxseed during your Vegan lifestyle. These foods contain high amounts of long-chain omega 3s and will easily help you reach between 200-300 mg daily, which is the adult dose. An alternative is to include an algae oil supplement into your diet. This is a quite effective supplement that will effectively help you to reach your daily dose.

Vitamin B12

If you find through your medical examination that you are already low in this vitamin or you are over the age of 50, you will seriously need to consider using this supplement. Vegans are more likely to have a deficiency, and it is responsible for creating red blood cells which bring oxygen to your body as well as metabolism for proteins. The recommended adult dose is 2.4 mcg daily. An important note especially with the Vitamin B12 supplement, your body will need less over time. Be sure to get your levels medically checked after approximately 3 months to ensure you are at your correct personal level.

Vitamin D

This is a much-needed nutrient that most people on a Vegan diet do not reach the daily levels. If you do not want to add another supplement to your diet, you can make sure that you get 15 minutes of bright sunshine a day. This means that you will need to go out into the midday or afternoon light when the sun is at its brightest to gain the full effect. You do not want to wear sunscreen, as this will diminish the absorption of Vitamin D into your system. This will ensure that you receive your daily dose. This is not always possible with mobility or in certain areas of the world where the sun is not as prevalent or if you are prone to burning very easily. Alternatively, the adult dosage is 15 mcg daily. Keeping a healthy Vitamin D level will ensure that your immune system will work well while aiding in muscle recovery and moods.

Helpful Tips to be Successful with your Weight Loss Goals

When you hit a plateau while progressing so well, it can feel quite frustrating. The important thing to remember is there is always a solution and to not get mentally down. Here are some easy ways to remedy these stagnant times and ways to get started on the right foot when switching to a Vegan lifestyle.

Watch the Time

Are you more active during the day or evening? Carefully plan your meals so that you are not eating a large meal before going to bed or before sitting in front of the computer at work all day. Eat higher caloric meals approximately 30 – 60 minutes before you are going to be more active. Be sure to calculate the number of calories that you should be consuming to not overload your system. If you intake more calories than what you burn, then you are going to gain weight rather than lose it. Once you know the number of calories that you burn in a day, cut it down no more than 30% to realize the weight loss that you are working for.

Eat your Greens

When weight loss is your ultimate goal, it is important to include the healthy nutrient-dense items throughout your day. These greens include broccoli, zucchini, spinach, bok choy, and kale. Because they are also full of fiber, they will keep you fuller throughout your day so there is no necessary need to snack between meals. It is very easy to meal prep salads for the workplace ahead of time. Be sure to keep any perishable items such as avocados and bananas wrapped in plastic wrap or do not remove the skins until you are ready to eat to ensure optimum freshness.

Keep your Energy Levels Up

If you have not already made it a habit, make it routine to go out for a walk, swim or a jog for about 2 hours a day. This can be broken up throughout the day, so do not let that number stifle you. Also, if you are just starting to get moving again, keep it at shorter times and build them up over time as your energy levels increase. This is especially true for the new Vegan follower. If you incorporate too many changes at once, you are setting yourself up for failure. Make changes in small increments, then they will become habits and then you can build upon those habits. It will ensure that you stick with a Vegan diet and not get frustrated, especially if you are not achieving your personal goals so quickly. Also, be mindful of your water intake, as you will become dehydrated more quickly. Keep it around 64 ounces a day to keep your body revived. Be sure to not drink too many drinks that are marketed as healthy and stick to plain water that is flavored with raw vegetables or fruits.

Look at the Label

Even though a product may look healthy, be sure to inspect the label as many pre-packaged items have added sugars or additives that are not welcome for a Vegan diet. This is especially needed when trying to stay in certain parameters for nutritional intake. When you are not drinking tea or water, pay close attention to the calories and sugars even in the natural and healthy drinks as they can add up quickly.

Find Your Numbers

Just like with the supplemental nutrients, you will need to know your personal numbers to be able to be successful in reaching your goals. Using online tools to calculate your Total Daily Energy Expenditure (TDEE) will give you a base from which to work. This will tell you how many calories and nutrients you should be consuming in a day to keep towards your personal goals and is highly recommended. This will also give you the information that you need to make realistic goals for yourself that will be achievable.

Protein Levels

This is integral for the individual who is trying to lose weight while Vegan. The protein-based foods are going to keep you fuller for longer and make sure that you are not eating useless calories during the day. Protein-rich foods include items such as quinoa, beans, and tempeh. You want to be hitting approximately 60 grams of protein a day. You will notice that tofu is found in many Vegan recipes. This is due to the high amount of protein they contain considering that they are not made from animals.

Nutritional Information Note for this cookbook

Nutritional information for the recipes provided are an approximate only. Any substitutions that you use will alter the nutritional values and need to be personally researched. As such we cannot guarantee the complete accuracy of the nutritional information given for any recipe in this cookbook.

Chapter 3: Vegan Meal Prep

There are many advantages to meal prepping that you would not necessarily think about. The most beneficial outcome for meal prepping is that you are going to save a lot of money and time.

How to Get Started

The first step is to create a shopping list. Select the meals you would like to prepare ahead of time and take inventory of what you already have in your pantry and kitchen. Sometimes what you have on hand might actually make a quick snack or dish so you do not always have to run to the grocery store.

When you make this list, stay true to the list. Do not go down old isles where animal products are located. Be sure to look at the sale items to take advantage of saving money by packaging for later use.

If you do not already own plastic containers that are easily portable, look for about a week´s supply as you may need to take a couple of dishes with you to the office. You may all to have some portable glass containers as they will not stain when drizzling your favorite salad with vegan dressing.

Any of these recipes can easily be doubled to help you to have your meals prepped for the whole week on Sunday afternoon. This will keep you from having to cook for each meal and give you more time to get outside or spend some time with your family.

Storage and Reheating of Your Meals

Many of these recipes can be stored on the counter, fridge, or freezer for 4, 7 and 30 days respectively. You will need to acquire some stock in the freezer, regular zip lock bags, lidded tubs to make sure you are able to store your leftovers, and excess snacks and meals for quick prep.

When packing your vegetables, soups, snacks or meals that will be stored in the refrigerator, freezer or pantry, use a pen to label the container or plastic bag with the date and name, as some items may look unrecognizable after being frozen. As an extra measure, you can write the date until the item will no longer be fresh to take away any guesswork

For any items kept in the fridge or countertop, be sure to store them in a lidded tub. When you are freezing baked goods, it is wise to individually wrap them or layer them with wax or baking lining so they will not stick together.

As with any snack or meal item, be sure that it has completely cooled before storing. This will minimize the condensation within the container as well as keep your food fresher for longer.

If an item is frozen, simply place in the fridge or under some running water to aid in thawing. Most items can be reheated easily in the toaster oven, stove or microwave very easily.

Now that we have gotten through all the background and basic information about Veganism, let us get to the main part of this cookbook – creating the exciting snacks and meals.

Enjoy!

Chapter 4: Breakfast Recipes

Apple Oatmeal

Total Prep & Cooking Time: 15 minutes

Makes: 4 Bowls

Protein: 8 gm

Carbs: 63 gm

Fiber: 12 gm

Fat: 7 gm

Sugar: 11 gm

Sodium: 306 mg

Saturated Fat: 1 gm

Potassium: 8%

Calcium: 11%

Iron: 20%

Calories: 338

What you need:

●    4 cups of water

●    0.5 tsp. salt, iodized

●    2 cups of oats, rolled

●    0.5 tsp. ground cloves

●    1 tsp. ground cinnamon

●    4 tbsp. chia seeds

●    0.5 tsp. ground nutmeg

●    2 medium apples, cubed

●    0.5 tsp. allspice seasoning

●    4 tbsp. pure maple syrup

Steps:

1. Use a knife to remove the skin from the apples and chop them into small squares. Set to the side.

2. Use a saucepan to warm the salt and water until it bubbles.

3. Combine the oats into the hot water and heat for the duration of 5 minutes while occasionally stirring.

4. Blend the ground cloves, chia seeds, allspice seasoning, ground cinnamon, cubed apples, ground nutmeg, and maple syrup and warm for another 5 minutes.

5. Serve immediately!

Chef Tip:

●     Feel free to mix up the 4 tablespoons of seeds with your favorites.

Banana Bread Muffins

Total Prep & Cooking Time: 30 minutes

Makes: 6 Muffins

Protein: 2 gm

Carbs: 24 gm

Fiber: 1 gm

Fat: 5 gm

Sugar: 6 gm

Sodium: 155 mg

Saturated Fat: 1 gm

Potassium: 2%

Iron: 4%

Calories: 144

What you need:

●    0.5 tsp. baking soda

●    1 tbsp. flax meal

●    0.125 cup of extra virgin olive oil

●    2 tbsp. water

●    0.5 cup of whole wheat flour

●    0.125 tsp. salt, iodized

●    0.75 cup of bananas, overripe and mashed

●    2 tbsp. pure maple syrup

●    0.5 cup of all-purpose flour

●    0.25 cup of applesauce, unsweetened

●    0.5 tsp. pure vanilla extract

●    2 tsp. flax seeds

●    extra virgin olive oil cooking spray

Steps:

1. Adjust the temperature of your stove to heat at 325°Fahrenheit and apply the olive oil spray to a 6 cavity muffin tin. Set to the side.

2. Blend the water and flax meal in a glass dish and leave to the side for 5 minutes.

3. Meanwhile, in a separate glass dish, use an electric blender to mash the bananas.

4. Combine the whole wheat and all-purpose flour, salt, olive oil, applesauce, maple syrup, baking soda, flax seed mix, and vanilla extract until the consistency of the batter is thick.

5. Evenly distribute to the prepped tin and dust with the flax seeds.

6. Heat for approximately 20 minutes. Transfer to the counter and leave in the pan for the duration of 5 minutes.

7. Separate the muffins from the tin and arrange on a wire rack.

8. Wait about 10 minutes before serving. Enjoy!

Chef Tip:

●     If you would like to store these for an easy breakfast, use a lidded container to keep them on the countertop for 4 days. Alternatively, you can freeze them for 30 days.

Blueberry Scones

Total Prep & Cooking Time: 35 minutes

Makes: 4 Helpings, 4 pieces per helpings

Protein: 3 gm

Carbs: 26 gm

Fiber: 1 gm

Fat: 2 gm

Sugar: 1 gm

Sodium: 294 mg

Saturated Fat: 1 gm

Potassium: 4%

Calcium: 5%

Iron: 9%

Calories: 135

What you need:

●    0.5 cup of coconut milk, full-fat and unsweetened

●    1 cup of all-purpose flour

●    0.33 cup of Stevia sweetener

●    2 tbsp. all-purpose flour, separated

●    0.5 tsp. pure vanilla extract

●    1 tsp. baking powder

●    0.5 tsp. salt, iodized

●    0.25 cup of blueberries, frozen

●    2 tbsp. coconut milk, full-fat, unsweetened and separate

Steps:

1. Cover two flat pans with a layer of baking lining and sprinkle the 2 tablespoons of flour on top.

2. Blend the Stevia, salt, baking powder, and flour with a whisk to remove any lumpiness.

3. Combine the blueberries and make sure there are no blue clumps present. Cover the berries in the flour completely.

4. Fully integrate the 0.5 cup of coconut milk and vanilla extract into the mix. Blend additional coconut milk if the batter needs more moisture.

5. Even separate the dough into 4 sections and create a 1/2 inch thick circle out of each piece. Arrange on one of the prepped sheets.

6. Freeze for approximately 15 minutes. Set your stove the temperature of 425°Fahrenheit.

7. Slice each mound into quarters and arrange on both prepped sheets with approximately 1 inch left between each wedge.

8. Apply the 2 tablespoons of coconut milk with a pastry brush on each scone.

9. Warm for 15 minutes and transfer to the counter for the duration of 5 minutes.

10. Serve immediately and enjoy!

Chef Tips:

●     If you happen to have leftovers, these will keep in a tub with a lid for 3 days on the countertop. If you want them a little crispier, keep in the fridge and they will be fresh for 7 days. Freezing while individually wrapped in wax paper will keep them fresh for 3 weeks.

●     If you choose to use fresh blueberries in this recipe, know that they are going to soak up the moisture in the batter. Be prepared to require more coconut milk.

●     Treating yourself? Coat your scones with an icing drizzle. Use a food blender to powder 0.5 cup of Stevia sweetener for approximately 30 seconds. Then pulse 0.125 teaspoon of pure vanilla extract and 1 tablespoon of coconut milk for another half minute. Blend more milk in as required until your desired consistency. Apply after the scones have properly cooled.

Breakfast Potatoes

Total Prep & Cooking Time: 55 minutes

Makes: 4 Helpings

Protein: 3 gm

Carbs: 28 gm

Fiber: 4 gm

Fat: 9 gm

Sugar: 5 gm

Sodium: 645 mg

Saturated Fat: 1 gm

Potassium: 14%

Calcium: 2%

Iron: 11%

Calories: 212

What you need:

●    2 medium russet potatoes, peeled and diced (See Chef Tip below)

●    0.67 tbsp. garlic powder

●    1 medium sweet potato, peeled and diced

●    0.67 tbsp. onion powder

●    0.33 tsp. salt, iodized

●    0.33 tsp. black pepper

●    0.75 cup of extra virgin olive oil, divided

●    0.67 cup of onion, diced

●    3 cloves garlic, minced

●    0.67 tsp. thyme seasoning

Steps:

1. Adjust the temperature of your stove to 450°Fahrenheit.

2. Prepare the sweet potato and russet potatoes by removing the skins. Chop them together into cubes and transfer to a glass oven dish.

3. Empty 0.5 cup of olive oil and cover the potatoes completely.

4. Heat for approximately 45 minutes while fully tossing every 20 minutes.

5. In the meantime, remove the skin of the onion and chop into small sections.

6. Use a frying pan to brown the garlic, pepper, onions, and salt in the leftover 0.25 cup of olive oil for about 7 minutes. Turn the heat off.

7. When the potatoes have become crispy, transfer the dish to the stovetop.

8. Blend the onions to the potatoes and toss completely.

9. Serve while hot and enjoy!

Chef Tip:

●    If you need more fiber in your diet, consider not removing the skins of the russet potatoes. If the skins are visually wrinkly, I recommend you take off the skins.

Breakfast Quesadillas

Total Prep & Cooking Time: 45 minutes

Makes: 4 Quesadillas

Protein: 4 gm

Carbs: 16 gm

Fiber: 3 gm

Fat: 7 gm

Sugar: 3 gm

Sodium: 336 mg

Saturated Fat: 1 gm

Potassium: 4%

Calcium: 6%

Iron: 6%

Calories: 134

What you need:

●    1 tbsp. extra virgin olive oil

●    0.5 cup of onion, diced

●    1 red bell pepper, diced

●    0.5 tsp. cumin powder

●    1 block tofu, extra firm and pressed

●    0.5 tsp. turmeric powder

●    0.5 tsp. salt, iodized and separated

●    0.5 tsp. garlic powder

●    1 cup of vegan cheese of your choice, shredded

●    4 10 inch tortillas

●    1 green bell pepper, diced

Steps:

1. Set the tofu on a kitchen paper covered plate. Use an additional plate to apply pressure on the tofu and place another heavy item on top of the second plate. Leave to the side for 15 minutes.

2. Meanwhile, chop the bell peppers into small sections.

3. Warm a frying pan with 0.5 tablespoon of the olive oil. Combine the diced bell peppers and onions with 0.25 teaspoons of the salt and heat for approximately 5 minutes.

4. Transfer to a dish and leave to the side.

5. Clean the excess grease out of the frying pan and warm the leftover 0.5 tablespoon of olive oil.

6. Set your stove to heat at the lowest setting possible.

7. Blend the cumin, garlic powder, turmeric, and salt. Break apart the tofu into small sections and blend everything well. Warm for about 5 minutes.

8. In the meantime, use an additional pan to brown one tortilla for approximately half a minute.

9. Turn the tortilla over and layer 0.125 cup of cheese and a portion of the tofu scramble and vegetables. Complete with an additional layer of 0.125 cup of cheese.

10. Fold the tortilla in half to enclose the filling and heat for another 60 seconds before turning to the other side.

11. Warm this side for about 90 seconds. Transfer to a glass oven dish until complete.

12. Repeat steps 8 through 11 until all quesadillas are created.

13. Enjoy will hot!

Chef Tips:

●    You can easily add variation to this recipe by subbing the tofu with beans or legumes.

●    If you need to save time in the morning, you can press the tofu overnight and prepare the chopped vegetables the night before as well.

●    Think about using your own combinations for this recipe as it is quite versatile. Some ideas are salsa, jalapeno, cilantro, guacamole, mushrooms, spinach or tomatoes.

●    Some stores carry pre-pressed tofu, and you can easily utilize this item in this recipe.

Cinnamon Buns

Total Prep & Cooking Time: 50 minutes

Makes: 4 Buns

Protein: 5 gm

Carbs: 37 gm

Fiber: 3 gm

Fat: 13 gm

Sugar: 4 gm

Sodium: 298 mg

Saturated Fat: 2 gm

Potassium: 3%

Calcium: 3%

Iron: 14%

Calories: 282

What you need:

For the buns:

●     2.25 tsp. yeast, instant

●     1.25 cups of all-purpose flour

●     3 tsp. Stevia sweetener, granulated

●     0.5 tsp. salt, iodized

●     1.33 tbsp. flax meal

●     0.125 cup of soy milk, unsweetened

●     2.67 tbsp. warm water

●     0.25 cup of water

●     1.33 tbsp. vegan butter

●     extra virgin olive oil cooking spray

For the filling:

●     1.125 tbsp. maple syrup

●     1 tbsp. ground cinnamon

●     0.125 cup of vegan butter, softened

For the glaze:

●     0.25 cup of Stevia sweetener

●     1.75 tbsp. Daiya Greek Yogurt, vanilla flavored

●     0.25 tsp. pure vanilla extract

Steps:

1. Start with the dough by combining the salt, yeast, Stevia, and flour in a glass dish until integrated.

2. Blend the flax meal and warm water until it becomes a smooth consistency.

3. Use a microwave-safe dish to nuke the water, soy milk, and butter for approximately half a minute.

4. Combine with the flax meal mix until incorporated and set to the side of the duration of 10 minutes.

5. In the meantime, set your stove to heat at the temperature of 175° Fahrenheit.

6. Prepare a 6-inch baking pan with olive oil spray. Set aside.

7. Use the same microwave-safe dish to liquefy the butter for approximately half a minute.

8. Whip the Stevia and cinnamon in the butter and set to the side.

9. Prepare a flat surface with a dusting of flour and transfer the dough on top.

10. Flatten into a rectangle about 0.25-inch thick with a rolling pin.

11. Evenly apply the cinnamon mixture on the top of the flattened dough with a pastry brush.

12. Rotate the dough into a long log and section into 4 equal pieces.

13. Arrange in the prepped baking pan and layer with a section of tin foil.

14. Turn the heat of the stove off and transfer the baking dish inside for the duration of 20 minutes.

15. Separate the foil from the pan and adjust the temperature to heat at 375°Fahrenheit. Heat for a total of 20 minutes.

16. Meanwhile, blend the vanilla extract, yogurt, and Stevia until the consistency is smooth.

17. Transfer the buns to the stovetop and apply the glaze evenly over all the rolls. Serve while and hot and enjoy!

Cinnamon Oatmeal Muffins

Total Prep & Cooking Time: 30 minutes

Makes: 12 Muffins

Protein: 2 gm

Carbs: 35 gm

Fiber: 1 gm

Fat: 7 gm

Sugar: 10 gm

Sodium: 41 mg

Saturated Fat: 4 gm

Potassium: 3%

Calcium: 6%

Vitamin D: 31%

Iron: 8%

Calories: 208

What you need:

For the topping:

●     0.25 tsp. ground cinnamon

●     3.25 tbsp. water

●     2 tbsp. flax seeds, ground

●     0.25 cup of oats, rolled

●     1 tbsp. coconut oil

●     2 tsp. pure maple syrup

For the batter:

●     0.75 cup of whole wheat flour

●     0.75 cup of all-purpose flour

●     0.33 cup of pure maple syrup

●     2 tsp. baking powder

●     0.25 tsp. baking soda

●     2 tsp. ground cinnamon

●     0.25 tsp. salt, iodized

●     0.75 cup of soy milk, unsweetened

●     3.25 tbsp. coconut oil

●     0.5 tbsp. vinegar

Steps:

1. Set the temperature of your stove to heat at 350°Fahrenheit. Arrange silicone or baking liners into a 12 cavity cupcake tin. Set to the side.

2. Using a glass dish, combine the flaxseeds and water fully and set aside for 10 minutes.

3. In the meantime, using an additional dish to blend the cinnamon, oats, coconut oil, and maple syrup until integrated. Set to the side.

4. Incorporate the batter by combining the salt, cinnamon, baking soda, maple syrup, baking powder, and both flours in a third dish.

5. Create a well and empty the flax seed mix, vinegar, coconut oil, and soy milk and use an electric blender for approximately 2 minutes to fully combine.

6. Transfer the batter evenly to the prepped tin by filling about halfway.

7. Dust with the topping and warm for approximately 17 minutes.

8. Transfer the tin to the stovetop and let it sit for 5 minutes.

9. Separate the muffins from the tin and arrange on a wire rack.

10. In about 10 minutes you can enjoy!

Loaded Nachos

Total Prep & Cooking Time: 45 minutes

Makes: 4 Helpings

Protein: 17 gm

Carbs: 50 gm

Fiber: 11 gm

Fat: 14 gm

Sugar: 2 gm

Sodium: 455 mg

Saturated Fat: 4 gm

Potassium: 18%

Calcium: 23%

Iron: 27%

Calories: 416

What you need:

For the tofu scramble:

●     1 cup of water, separated

●     0.5 tsp. cumin powder

●     2 cloves garlic, minced

●     0.5 cup of red onion, diced

●     0.33 cup of red bell pepper, diced

●     0.5 cup of potato, minced

●     8 oz. block tofu, firm and pressed

●     0.5 tsp. salt, iodized

●     2 tbsp. nutritional yeast, fortified

●     0.33 tsp. turmeric powder

●     0.25 tsp. chili powder

●     8 corn tortillas

For the toppings:

●     0.5 cup of black beans, low-sodium

●     0.67 cup of avocado, sliced

●     4 oz. vegan cream cheese

●     0.25 cup of cilantro, chopped

●     3 tbsp. water

Steps:

1. Arrange the tofu on a plate covered with a few layers of kitchen paper. Utilize an additional plate to apply pressure on the tofu and place another heavy item on top of the second plate. Leave aside for 15 minutes.

2. Thoroughly rinse the bell peppers and separate the skin of the onion and discard.

3. Chop both into small sections together and set to the side.

4. Remove the skin of the potato, if preferred, with a knife and then section into small cubes. Set to the side.

5. Remove the shell of the avocado and divide into wedges. Set aside.

6. Wash the cilantro well and chop finely. Set to the side.

7. Set your stove to heat at the temperature of 350° Fahrenheit. Layer a section of baking lining on a flat sheet.

8. Slice the tortillas into quarters and distribute to the prepped sheet.

9. Heat for approximately 12 minutes and transfer to the stovetop.

10. In the meantime, brown the bell pepper, onion, and garlic in a frying pan with 0.25 cup of water for about 4 minutes. Turn the stove burner off.

11. Combine the cubed potatoes, nutritional yeast, and an additional 0.5 cup of water and broil for approximately 10 minutes.

12. Break the tofu into the pan into small sections and use a cover on the pan for another 6 minutes as the mixture reduced. Remove from the stovetop.

13. Blend the leftover 0.25 cup of water and cream cheese in a glass dish.

14. Arrange the toasted tortillas on the edge of a serving platter or dish and distribute the scramble, cilantro, avocado and beans in the center.

15. Empty the cream cheese over the top and enjoy immediately!

Chef Tip:

●     When you use thicker cut tortillas, extend the cooking time by 2 minutes and continue to check near the end of the cooking time to ensure they do not burn.

●     If you find that the scramble has reduced quickly during step 11, add another 0.25 cup of water to keep the mixture from browning too much.

●     Some stores carry pre-pressed tofu, and you can easily utilize this item in this recipe.

Mushroom & Asparagus Quiche

Total Prep & Cooking Time: 55 minutes

Makes: 4 Slices

Protein: 20 gm

Carbs: 32 gm

Fiber: 9 gm

Fat: 7 gm

Sugar: 6 gm

Sodium: 520 mg

Saturated Fat: 1 gm

Potassium: 18%

Calcium: 16%

Vitamin D: 136%

Iron: 42%

Calories: 267

What you need:

●     1.33 cups of asparagus, chopped

●     5.33 oz. mushrooms, sliced

●     0.67 cup of tomato, chopped

●     1.33 cups of spinach, chopped

●     7.33 oz. tofu, silken

●     0.67 cup of whole wheat flour

●     0.125 cup of nutritional yeast, fortified

●     1.33 tbsp. soy sauce, low-sodium

●     0.67 tsp. ground thyme

●     0.33 tsp. kala namak

●     0.67 tsp. ground oregano

●     0.33 tsp. ground turmeric

●     0.125 tsp. black pepper

●     1 tbsp. extra virgin olive oil

●     extra virgin olive oil cooking spray

Steps:

1. Prepare the vegetables by thoroughly washing. Cut the mushrooms into thin slices and chop the asparagus into small sections. Cut the tomato and spinach together into little pieces. Set aside.

2. Adjust the temperature of your stove to heat at 350°Fahrenheit. Coat an 8-inch glass pie pan with the olive oil spray. Set to the side.

3. Warm the olive oil in a large frying pan and empty the asparagus into the pan. Heat for approximately 5 minutes.

4. Combine the spinach, tomatoes, and mushrooms and heat for another 5 minutes. Turn the burner off once the time has passed.

5. In the meantime, use a food blender to pulse the pepper, turmeric, oregano, thyme, soy sauce, nutritional yeast, flour, tofu, and kala namak for about 2 minutes until the consistency is smooth.

6. Blend the tofu mix in the vegetables and toss until integrated. Empty the mix into the prepped pie pan.

7. Transfer to the stove and heat for the duration of 40 minutes. Let rest on the stovetop for approximately 10 minutes before slicing and serving.

Chef Tips:

●     You can substitute kale in place of the spinach for another variety of this recipe.

●     To substitute the kala namak, simply use table salt. However, this will alter the taste of the dish as the kala namak has the taste of eggs.

Potato Tacos

Total Prep & Cooking Time: 60 minutes

Makes: 4 Tacos

Protein: 12 gm

Carbs: 33 gm

Fiber: 6 gm

Fat: 5 gm

Sugar: 3 gm

Sodium: 343 mg

Saturated Fat: 1 gm

Potassium: 9%

Calcium: 17%

Iron: 25%

Calories: 210

What you need:

For the potatoes:

●     5 oz. red potatoes, peeled and cubed (See Chef Tip below)

●     0.33 cup of onion, chopped

●     0.17 tsp. cumin powder

●     0.75 cup of bell peppers, chopped and your choice of color(s)

●     0.33 tsp. salt, iodized

●     0.67 jalapeno, deseeded and diced

●     0.33 tsp. mustard seasoning

●     0.5 tsp. smoked paprika seasoning

●     0.33 tsp. garlic powder

●     11 oz. tofu, firm, drained and pressed

●     0.33 tsp. smoked paprika seasoning, separated

●     1 cup of mushrooms, sliced

●     0.125 cup of onion, diced and separated

●     0.33 cup of cherry tomatoes, halved

●     0.17 tsp. turmeric powder

●     0.67 clove garlic, minced

●     1.33 tsp. parsley seasoning

●     0.125 tsp. black pepper

●     0.67 tsp. lemon juice

●     4 whole wheat tortillas

●     1 tbsp. water

●     extra virgin olive oil cooking spray

Steps:

1. Use a plate layered with kitchen paper to place the tofu. Apply pressure with another plate set on top of the tofu and place another heavy item on top of the second plate. Set aside.

2. Adjust your stove to the temperature of 425°Fahrenheit. Apply a coat of olive oil spray to a flat sheet with a rim. Set aside.

3. Remove the skin from the onion and potatoes and chop into small cubes. Set to the side.

4. Wash the bell peppers thoroughly and slice into small sections. Set aside with the potatoes.

5. Use gloves to handle the jalapeno and slice in half. Discard the seeds and cut into small pieces. Set to the side with the other chopped vegetables.

6. Rinse the tomatoes and slice into halves. Set aside separately.

7. Use a glass dish to blend the garlic powder, the 0.5 teaspoon of smoked paprika, salt, lemon juice, jalapeno, bell peppers, the 0.33 cup of onion and potatoes until fully integrated.

8. Empty onto the prepped flat sheet and make sure it is not layered.

9. Heat for approximately 20 minutes while tossing at the halfway mark.

10. In the meantime, brown the leftover 0.125 cup of onion and garlic with the water for about 3 minutes. Combine the mushrooms and warm for another 5 minutes.

11. Crush the tofu into small bits into the pan and blend the leftover 0.33 teaspoon of smoked paprika, turmeric powder, parsley, and black pepper until incorporated fully. Heat for another 3 minutes.

12. Turn the burner off and toss in the halved tomatoes.

13. Layer the vegetable mix and tofu scramble evenly onto the tortillas. Top with your favorite ingredients.

14. Serve immediately while hot and enjoy!

Chef Tip:

●     You may choose to leave your potato skins on in this recipe to add the extra fiber needed in your diet.

●     Some stores carry pre-pressed tofu, and you can easily utilize this item in this recipe.

Quinoa Breakfast Bowl

Total Prep & Cooking Time: 50 minutes

Makes: 4 Helpings

Protein: 7 gm

Carbs: 34 gm

Fiber: 5 gm

Fat: 6 gm

Sugar: 3 gm

Sodium: 23 mg

Saturated Fat: 1 gm

Potassium: 16%

Calcium: 6%

Iron: 14%

Calories: 217

What you need:

For the quinoa:

●     0.5 cup of quinoa, uncooked and rinsed

●     1 cup of water

●     0.25 tsp. salt, iodized

For the tofu scramble:

●     0.25 tsp. salt, iodized

●     3 tsp. extra virgin olive oil

●     0.5 tsp. chili powder

●     8 oz. brick tofu, firm

●     0.5 tsp. turmeric powder

●     1 scallion, chopped

●     0.5 tsp. garlic powder

●     2 cups of spinach

●     0.5 red chili pepper, chopped

●     0.25 tsp. black pepper

For the hash browns:

●     0.25 tsp. salt, iodized

●     2 medium potatoes, peeled and grated

●     0.25 cup of onion, grated

●     1 tbsp. extra virgin olive oil

●     0.25 tsp. black pepper

Steps:

1. Ensure the quinoa is properly rinsed under cold water. Transfer to a deep pot and blend the salt and water with the quinoa.

2. Heat until the water is starting to bubble. Turn the burner temperature down and warm for an additional 12 minutes or until the fluid is fully reduced.

3. Discard the skin of the onion and the potatoes and utilize a kitchen grater to shred entirely. Set to the side.

4. Use kitchen gloves to handle the chili pepper as you divide into two sections. Discard the seeds and chop into small sections. Set aside.

5. Slice the scallion and chop into small cubes. Set to the side.

6. Turn the burner off and leave the pot to the side. Adjust the setting of your stove to the temperature of 400°Fahrenheit.

7. Prepare a flat sheet with a layer of baking lining and set aside.

8. Set out a frying pan onto the stovetop and empty the olive oil to start warming.

9. Sandwich the tofu between a few layers of kitchen paper and separate as much moisture as possible. If you prefer, you can use the pressing method to completely remove the water.

10. Break the tofu into small sections into the pan. Combine the salt, scallion, olive oil, turmeric, garlic powder, and pepper into the pan.

11. Warm the mix on the stovetop for approximately 3 minutes while continuously tossing.

12. Blend the spinach and chopped red pepper and continue the process for an additional 2 minutes.

13. Using a food blender, pulse the grated onion and potato for approximately 15 seconds.

14. Using a glass dish, blend the salt, olive oil, onion, potatoes, and pepper until fully incorporated.

15. Create 4 equal sized mounds and transfer to the prepped sheet.

16. Heat in the stove for approximately 23 minutes. Be sure to turn them over at the halfway mark.

17. In the meantime, layer the quinoa and tofu scramble into each of the serving dishes.

18. Finish with the cooked hash browns and serve immediately.

Chef Tips:

●     You can mix and match the vegetables and flavors that go into your dish, so get creative!

●     Some stores carry pre-pressed tofu, and you can easily utilize this item in this recipe.

Quinoa Grits

Total Prep & Cooking Time: 40 minutes

Makes: 4 Helpings

Protein: 3 gm

Carbs: 19 gm

Fiber: 2 gm

Fat: 14 gm

Sugar: 0 gm

Sodium: 473 mg

Saturated Fat: 10 gm

Potassium: 3%

Calcium: 2%

Iron: 7%

Calories: 218

What you need:

●     0.5 cup of quinoa, uncooked and rinsed

●     1 cup of water

●     0.5 clove garlic, minced

●     7 oz. coconut milk, full-fat and unsweetened

●     0.5 scallion, diced

●     0.25 tsp. black pepper

●     0.125 cayenne pepper

●     0.5 tbsp. extra virgin olive oil

●     1 tbsp. nutritional yeast, fortified

●     4 oz. vegan cheddar cheese, shredded

●     0.5 tsp. salt, iodized

Steps:

1. Divide the scallion into small pieces and transfer to a saucepan.

2. Combine the garlic and olive oil to the pan and brown for approximately 4 minutes.

3. Blend the salt, water, quinoa, 3.5 ounces of the coconut milk and pepper to the pan and use a cover to enclose. Wait until the water is bubbling.

4. Reduce the temperature of the burner to the lowest setting for about 18 minutes while it reduces.

5. Integrate the leftover 3.5 ounces of coconut milk, cheese, cayenne pepper, and nutritional yeast and recover the pan. Heat for another 4 minutes and turn the burner off.

6. Wait for 5 minutes before serving hot. Enjoy!

Quinoa Pancake

Total Prep & Cooking Time: 15 minutes

Makes: 4 Pancakes

Protein: 13 gm

Carbs: 48 gm

Fiber: 5 gm

Fat: 10 gm

Sugar: 0 gm

Sodium: 321 mg

Saturated Fat: 2 gm

Potassium: 12%

Calcium: 8%

Vitamin D: 39%

Iron: 21%

Calories: 327

What you need:

●     1.5 cups of quinoa, cooked

●     4 tbsp. all-purpose flour

●     1 tsp. baking powder

●     3 cups of water

●     0.5 tsp. smoked paprika

●     2 tbsp. flax seed

●     6 tbsp. water, separate

●     1 tbsp. extra virgin olive oil

●     0.5 tsp. salt, iodized

Steps:

1. Prepare the quinoa by rinsing with cold water. Transfer to a saucepan and blend 0.25 teaspoon of salt and 3 cups of the water with the quinoa.

2. Warm until the water is starting to bubble. Turn the burner temperature down and heat for another 12 minutes or until the fluid is fully reduced.

3. Blend the flax seed and water together in a glass dish. Then combine the quinoa in the dish until incorporated. Let the mixture stand for 5 minutes.

4. Use a frying pan to warm the olive oil. Equally divide the batter into 4 sections. Create a flat circle with each section.

5. Heat on the stove for about 4 minutes and turn over. Warm for another 5 minutes and transfer to a serving platter.

6. Repeat the last step for the remaining 3 pancakes.

7. Finish with your favorite toppings.

8. Enjoy immediately!

Sausage & Cheese Biscuit Casserole

Total Prep & Cooking Time: 55 minutes

Makes: 4 Helpings

Protein: 38 gm

Carbs: 31 gm

Fiber: 9 gm

Fat: 12 gm

Sugar: 2 gm

Sodium: 610 mg

Saturated Fat: 3 gm

Potassium: 17%

Vitamin D: 28%

Calcium: 55%

Iron: 50%

Calories: 136

What you need:

●     0.75 cups of all-purpose flour

●     0.25 tsp. salt, iodized

●     1.67 tsp. baking powder

●     0.125 tsp. baking soda

●     2 tbsp. vegan butter, sliced

●     0.25 cup of soy buttermilk, plain

●     8 oz. vegan sausage, crumbled

●     0.33 cup of vegan cheddar cheese, shredded

●     0.25 tsp. black pepper

●     extra virgin olive oil cooking spray

●     15 oz. tofu, extra firm

●     1 tsp. extra virgin olive oil

●     0.25 cup of nutritional yeast, fortified

●     1 tsp. turmeric powder

●     1 tsp. garlic powder

●     1 cup of spinach

●     1 tbsp. scallion, chopped

●     1 large avocado, peeled and chopped

Steps:

1. Set the tofu on a plate layered with kitchen paper. Place another plate on the tofu to apply pressure and place another heavy item on top of the second plate. Leave for about 15 minutes.

2. Section the scallion into small chunks. Set to the side.

3. Separate the shell from the avocado and chop into small sections. Set aside.

4. Adjust the temperature of your stove to heat at 400°Fahrenheit.

5. Coat a glass baking dish with olive oil spray. Set to the side.

6. Use a food blender to pulse the salt, baking soda, flour and baking powder for approximately 5 seconds.

7. Combine the buttermilk and butter in the blender and pulse for another 10 seconds until integrated.

8. Distribute the mix to the prepped pan and apply pressure to evenly spread across the pan.

9. Heat the olive oil in a pan and distribute the tofu by tearing apart into small chunks.

10. Use a glass dish to blend the garlic powder, paprika, turmeric, and nutritional yeast fully.

11. Empty the mix onto the tofu and coat completely.

12. Combine the scallions and spinach and warm for an additional 10 minutes.

13. Finally, blend the avocado and toss to integrate.

14. Arrange the crumbled sausage in the baking pan over the breading.

15. Layer the tofu scramble on top of the meat and complete with the shredded cheese.

16. Heat in the stove for half an hour.

17. Slice and enjoy immediately!

Chef Tip:

●     If the cheese is having a difficult time of melting, raise the temperature 25°Fahrenheit for the last 5 minutes of cooking.

●     Some stores carry pre-pressed tofu, and you can easily utilize this item in this recipe.

Savory Breakfast Sandwich

Total Prep & Cooking Time: 45 minutes

Makes: 4 Sandwiches

Protein: 11 gm

Carbs: 56 gm

Fiber: 8 gm

Fat: 8 gm

Sugar: 6 grams

Sodium: 973 mg

Saturated Fat: 3 gm

Potassium: 13%

Calcium: 10%

Iron: 25%

Calories: 337

What you need:

●     0.5 cup of water

●     1 tsp. salt, iodized and separated

●     4 slices tomato

●     0.5 cup of extra virgin olive oil

●     0.25 black pepper

●     4 slices of vegan cheese of choice

●     0.5 cup of whole wheat flour

●     4 tsp. extra virgin olive oil, separated

●     0.25 cup of onion, diced finely

●     8 oz. potato, diced

●     2 cloves garlic, minced

●     4 English muffins, toasted and low-sodium

●     1 avocado, sliced

●     2 tbsp. vegan mayonnaise

●     4 lettuce leaves

●     extra virgin olive oil cooking spray

Steps:

1. Prepare the onion by separating the skin and discarding. Chop into small sections and set aside.

2. Remove the skin of the potato, if preferred, and slice into small chunks. Set to the side.

3. Take the shell off of the avocado and cut into wedges. Set aside.

4. Fully blend the pepper, water, flour and 0.5 teaspoon of salt in a glass dish. Set to the side.

5. Warm 2 teaspoons of olive oil in a frying pan and combine the onion and garlic for approximately 5 minutes.

6. Transfer the onions with a spoon with slots to a separate dish and dust with 0.25 of the salt. Set to the side.

7. Heat the leftover 0.5 cup of the olive oil to the same frying pan and wait approximately 2 minutes to be at the proper temperature.

8. Immerse the potatoes in the pan and heat for about 6 minutes until golden. Use a spoon with slots to distribute to a kitchen paper lined platter and dust with the leftover 0.25 teaspoon of salt.

9. In a separate dish, blend the flour, cooked potatoes, and onion until fully coated.

10. Using a separate saucepan, warm the leftover 2 teaspoons of olive oil and spray 4 large round cookie cutters or egg rings and arrange in the pan.

11. Evenly divide the batter between the rings and enclose the pan.

12. Heat for approximately 5 minutes and then turn to the other side. Arrange the cheese over the patties.

13. Enclose again. Then complete for another 5 minutes.

14. Slice the English muffins and place in the toaster.

15. Complete the sandwich with the lettuce, fried patty, tomato, avocado. Enjoy!

Scrabbled Tofu Sandwiches

Total Prep & Cooking Time: 60 minutes

Makes: 4 Sandwiches

Protein: 13 gm

Carbs: 24 gm

Fiber: 5 gm

Fat: 12 gm

Sugar: 5 gm

Sodium: 510 mg

Saturated Fat: 2 gm

Potassium: 12%

Calcium: 19%

Iron: 22%

Calories: 238

What you need:

For the tofu scramble:

●     1 tbsp. lime juice

●     2 tbsp. extra virgin olive oil

●     1 cup of onion, diced

●     0.25 cup of vegetable broth, low-sodium

●     1 cup of bell pepper, diced and your choice of color(s)

●     2 cloves garlic, minced

●     14 oz. block tofu, soft and drained

●     0.25 tsp. salt, iodized

●     1.5 cups of tomatoes, diced

●     2 tbsp. nutritional yeast, fortified

For the bread:

●     2 cups of harina flour

●     0.5 tsp. salt, iodized

●     3 tsp. extra virgin olive oil

●     2.25 cups of warm water

Steps:

1. Wash the tomatoes and bell pepper thoroughly and chop into small chunks separately. Set to the side.

2. Remove the skin of the onion and also section into small pieces. Set to the side with the tomatoes.

3. Heat a deep pan with the olive oil and brown the garlic, bell pepper, and onion for approximately 11 minutes.

4. Break the tofu into the pan in small chunks and blend the salt, vegetable broth, nutritional yeast, and tomatoes while tossing to integrate fully.

5. Wait for the water to bubble the, turn the burner down to the lowest temperature. Heat for about 20 minutes while tossing every once in a while as the mixture reduces.

6. In the meantime, work on the bread by combining the salt, warm water, and harina flour until the batter thickens.

7. Use your hands to knead the mixture for about 5 minutes. If your batter starts to have cracks present, combine additional water in small amounts to gain the desired consistency. Set aside for 5 minutes.

8. Section the batter into 4 equal mounds.

9. Set the temperature of your stove to heat at 350°Fahrenheit and cover a flat sheet with a layer of baking lining.

10. Use a frying pan to heat the 3 teaspoons of olive oil and wait about 60 seconds before arranging the mounds into the pan.

11. Warm the bread for approximately 5 minutes before flipping to the other side. Then heat for another 5 minutes. Move to the prepped flat sheet.

12. Transfer the sheet to the stove and heat for approximately 15 minutes while making sure to flip them at the halfway mark.

13. Move the tray to the stovetop and wait for about 5 minutes.

14. Create a pocket by slicing through 3/4 of the bread.

15. Stuff with the tofu scramble and enjoy immediately.

Spicy Cheddar Biscuits

Total Prep & Cooking Time: 30 minutes

Makes: 4 Biscuits

Protein: 2 gm

Carbs: 7 gm

Fiber: 1 gm

Fat: 6 gm

Sugar: 0 gm

Sodium: 222 mg

Saturated Fat: 1 gm

Potassium: 5%

Calcium: 5%

Iron: 6%

Calories: 87

What you need:

●     6.5 tbsp. almond milk, plain and unsweetened

●     0.75 cups of all-purpose flour

●     1.25 tbsp. nutritional yeast, fortified

●     6.5 tbsp. baking powder

●     0.25 tsp. baking soda

●     0.33 tsp. salt, iodized

●     2 tbsp. coconut butter, separated

●     6.5 tbsp. lemon juice

●     0.125 cup of all-purpose flour, separated

●     1 medium jalapeno, deseeded and diced finely

Steps:

1. Use gloves to slice the jalapeno in half. Discard the seeds and slice into small sections. Set to the side.

2. Adjust the stove temperature to heat at 450°Fahrenheit. Prepare a flat sheet with a layer of baking lining. Set aside.

3. Use a glass dish to blend the almond milk and lemon juice.

4. In an additional dish, combine the flour, salt, baking soda, jalapeno, nutritional yeast, and baking powder until incorporated.

5. Blend the 1.67 tablespoons of the butter and use a pastry cutter to properly combine. Finally, toss the diced jalapenos into the mix.

6. Make an indention in the flour mix and empty the almond milk inside until integrated fully.

7. Lightly flour a level area with the leftover 0.125 cup and distribute the batter onto of the flour. Turn the dough over a few times while covering completely.

8. Flatten to approximately an inch thick with a rolling pin.

9. Use cookie cutters or a glass to cut the dough into 4 separate mounds.

10. Arrange on the prepped sheet and press the middle of each mound.

11. Liquefy the leftover 0.33 teaspoon of butter in a microwave-safe dish for approximately 15 seconds.

12. Apply the butter to each biscuit and heat for approximately 13 minutes.

13. Serve while still hot and enjoy!

Sweet Potato Toast

Total Prep & Cooking Time: 25 minutes

Makes: 4 Slices

Protein: 1 gm

Carbs: 14 gm

Fiber: 2 gm

Fat: 12 gm

Sugar: 0 gm

Sodium: 4 mg

Saturated Fat: 0 gm

Potassium: 9%

Calcium: 1%

Iron: 2%

Calories: 59

What you need:

●     2 large sweet potatoes

Steps:

1. Set your stove to the temperature of 400°Fahrenheit. Layer a flat sheet with baking lining.

2. Section the sweet potatoes in halves and then divide each into thin pieces.

3. Transfer to the prepped sheet and heat for the duration of 20 minutes.

4. Top with your favorite ingredients and enjoy immediately!

Vegetable Skillet

Total Prep & Cooking Time: 15 minutes

Makes: 2 Helpings

Protein: 34 gm

Carbs: 7 gm

Fiber: 6 gm

Fat: 1 gm

Sugar: 8 gm

Sodium: 78 mg

Saturated Fat: 0 gm

Potassium: 19%

Calcium: 7%

Iron: 27%

Calories: 99

What you need:

●     0.5 cup of cilantro, chopped

●     1 cup of mushrooms, sliced

●     0.5 cup of scallion, chopped

●     1 cup of zucchini, diced

●     0.5 cup of onion, diced

●     0.25 salt, iodized

●     0.5 red chili pepper, diced

●     1 tsp. garlic powder

●     0.5 tsp. cumin

●     1 tsp. chili powder

●     0.5 tsp. paprika powder

●     0.25 black pepper

●     0.125 water

Steps:

1. Prepare the vegetables by rinsing well. Chop the cilantro, mushrooms, scallion, and zucchini roughly. Transfer to a skillet.

2. Separate the skin of the onion and throw away. Slice into small chunks and distribute to the skillet.

3. Use gloves to handle the chili pepper while slicing. Separate the seeds and discard. Chop into small sections and combine to the skillet.

4. Blend the water, salt, cumin, garlic powder, chili powder, pepper, and paprika in the pan and heat for approximately 6 minutes.

5. Serve immediately and enjoy!

Chef Tips:

●     Mix up the flavors by adding in your favorite veggies.

●     If you do not like spicy, you can omit the chili from the recipe.

Whole Wheat Waffles

Total Prep & Cooking Time: 15 minutes

Makes: 4 Waffles

Protein: 3 gm

Carbs: 26 gm

Fiber: 1 gm

Fat: 2 gm

Sugar: 0 gm

Sodium: 76 mg

Saturated Fat: 1 gm

Potassium: 5%

Calcium: 8%

Vitamin D: 1%

Iron: 9%

Calories: 136

What you need:

●     8.33 oz. liquefied coconut milk, full-fat and unsweetened

●     2 tsp. pure vanilla extract

●     1 cup of all-purpose flour

●     0.25 cup of Stevia sweetener

●     1.33 tsp. baking powder

●     0.125 tsp. salt, iodized

●     extra virgin olive oil cooking spray

Steps:

1. Plug in your waffle maker to heat up properly.

2. Preheat your waffle maker.

3. Blend the salt, flour, coconut milk, Stevia, baking powder, and vanilla extract in a glass dish until slightly lumpy. Do not over mix.

4. Coat the waffle maker with the olive oil spray and distribute a quarter of the batter.

5. Close and heat according to the manufacturer’s instructions. Transfer to a plate.

6. Repeat steps 4 and 5 for the remaining 3 waffles.

7. Finish with your favorite toppings and enjoy while hot.

Chef Tip:

●     If you need a quick breakfast, wrap the waffles individually in wax paper and store in a freezer safe bag. Simply heat in the toaster.

Chapter 5: Lunch Recipes

Asian Wraps

Total Prep & Cooking Time: 30 minutes

Makes: 12 Wraps, 3 per Helping

Protein: 6 gm

Carbs: 52 gm

Fiber: 7 gm

Fat: 9 gm

Sugar: 7 gm

Sodium: 262 mg

Saturated Fat: 2 gm

Potassium: 11%

Calcium: 5%

Iron: 6%

Calories: 349

What you need:

- 1.33 bell pepper of your choice of color(s), grated

- 12 rice paper wrappers

- 0.67 cucumber, grated

- 5.33 oz. brown rice noodles of your choice, egg free

- 8 cups of water

- 1 cup of warm water

- 0.67 avocado, mashed

- 1.33 cups of carrots, grated

- 0.5 tsp. salt, iodized

- 11 oz. block tofu, firm or super firm

- 3.33 oz. mixed baby greens

- Oil-free vegan salad dressing of your choice

- 1.33 cups of purple cabbage, grated

Steps:

1. Arrange the tofu on a kitchen paper covered platter. Use another plate to press on the tofu and place another heavy item on top of the second plate. Leave aside for 15 minutes.

2. Using a deep pot, empty the rice noodles, water, and salt and blend well.

3. Bring the water to bubble and use a cover for a duration of 10 minutes while bubbling.

4. Meanwhile, discard the shell of the avocado and use a fork to mush in a glass dish.

5. Thoroughly wash the bell pepper, carrot, cabbage and cucumber.

6. Use a kitchen grater to shred the vegetables together and transfer to a glass dish. Empty the salad dressing into the dish and toss to combine fully.

7. Turn the burner off and separate the excess liquid from the pasta. Set to the side.

8. Divide the pressed tofu into 4 equal sections and transfer to a frying pan.

9. Empty 1 cup of vegetable broth in the pan and heat for a total of 6 minutes.

10. Then turn to the other side, add the remaining 0.33 cup of vegetable broth and warm for another 4 minutes.

11. In the meantime, set a flat sheet on the counter. In a separate shallow dish, empty the warm water.

12. Immerse the roll papers for approximately 10 seconds and transfer to the flat sheet. Repeat for the papers that remain.

13. Evenly divide the shredded vegetables onto the center base of each of the papers.

14. Then do the same with the tofu and noodles.

15. Rotate the papers while pulling in the sides as you roll to fully enclose the filling. Repeat for the remaining papers.

16. Arrange on a serving platter and enjoy immediately!

Chef Tip:

●    Some stores carry pre-pressed tofu, and you can easily utilize this item in this recipe.

Broccoli Salad

Total Prep & Cooking Time: 15 minutes

Makes: 4 Helpings

Protein: 8 gm

Carbs: 28 gm

Fiber: 5 gm

Fat: 12 gm

Sugar: 11 gm

Sodium: 222 mg

Saturated Fat: 2 gm

Potassium: 13%

Calcium: 7%

Iron: 13%

Calories: 236

What you need:

●     0.5 cup of cashews, raw

●     4 tsp. pure maple syrup

●     0.33 tsp. garlic, minced

●     0.67 tsp. salt, iodized

●     4 cups of broccoli florets, chopped finely

●     0.25 cup of roasted almonds, unsalted and chopped finely

●     4 tsp. apple cider vinegar

●     0.5 cup of red onion, diced

●     0.25 black pepper

●     1 cup of water

●     0.25 cup of raisins

Steps:

1. Heat the water using a saucepan until bubbling. Immerse the cashews in the saucepan and leave for approximately 10 minutes.

2. In the meantime, prepare the broccoli by rinsing well. Chop the broccoli in small chunks. Set to the side.

3. Throw away the skin of the onion and cut into small sections. Set aside with the broccoli.

4. Separate the water from the cashews and transfer into a food blender.

5. Combine the maple syrup, roasted almonds, garlic and apple cider vinegar in the blender and pulse for approximately half a minute.

6. Toss the chopped pepper, broccoli, raisins and salt until integrated.

7. Top with your favorite vegan dressing and enjoy immediately!

Carbonara Pasta

Total Prep & Cooking Time: 25 minutes

Makes: 4 Helpings

Protein: 17 gm

Carbs: 48 gm

Fiber: 6 gm

Fat: 8 grams

Sugar: 5 grams

Sodium: 148 mg

Saturated Fat: 2 gm

Potassium: 10%

Calcium: 4%

Vitamin D: 0%

Vitamin A: 0%

Iron: 24%

Calories: 322

What you need:

●     7 oz. pasta of your choice, uncooked

●     1 cup of soy milk

●     3 tbsp. whole wheat flour

●     1 tbsp. extra virgin olive oil

●     7.5 cups of water

●     3 tbsp. nutritional yeast, fortified

●     0.5 tsp. onion powder

●     1 tsp. apple cider vinegar

●     0.5 tsp. kala namak

●     3.5 oz. tofu, smoked

●     1 clove garlic, minced

●     0.25 tsp. black pepper

●     0.25 tsp. salt, iodized

Steps:

1. Use a deep pot to heat the water until bubbling.

2. Empty the salt and pasta into the water approximately 10 minutes until al dente.

3. Meanwhile, warm the olive oil and garlic in a frying pan and distribute the tofu by breaking into small bits into the pan. Heat for a duration of 10 minutes.

4. Then, separate the water from the noodles and keep on the stove to the side.

5. Blend the kala namak, vinegar, onion powder, nutritional yeast, soy milk and flour in a glass dish until integrated.

6. Toss this mix in the tofu until it becomes a thick consistency.

7. Finally, combine the pasta with the sauce and serve immediately. Enjoy!

Chickpea Salad

Total Prep & Cooking Time: 30 minutes

Makes: 4 Helpings

Protein: 3 gm

Carbs: 11 gm

Fiber: 3 gm

Fat: 1 gm

Sugar: 0 gm

Sodium: 74 mg

Saturated Fat: 0 gm

Potassium: 3%

Calcium: 2%

Iron: 5%

Calories: 65

What you need:

●     1 tsp. onion powder

●     15 oz. canned chickpeas, low-sodium and undrained

●     1 tsp. garlic powder

●     3 tsp. hot sauce of your choice

●     1 stalk celery, chopped

Steps:

1. Thoroughly wash the celery and chop roughly.

2. Use a food blender to pulse the onion powder, chickpeas with juice, garlic powder, and hot sauce for approximately 45 seconds until incorporated.

3. Combine the celery and serve immediately.

Chef Tip:

●     You can enjoy this recipe as is served with unsalted crackers or create a sandwich with your favorite toppings.

Cobb Salad

Total Prep & Cooking Time: 30 minutes

Makes: 4 Salads

Protein: 6 gm

Carbs: 9 gm

Fiber: 5 gm

Fat: 16 gm

Sugar: 3 gm

Sodium: 307 mg

Saturated Fat: 3 gm

Potassium: 11%

Calcium: 10%

Iron: 17%

Calories: 191

What you need:

For the tofu scramble:

●     0.25 tsp. turmeric powder

●     1 tbsp. extra virgin olive oil

●     0.25 tsp. kala namak

●     8 oz. tofu, extra-firm, drained and pressed

●     0.25 tsp. black pepper

●     2 tsp. lemon juice

●     0.25 tsp. garlic powder

For the salad:

●     1 large tomato, diced

●     2 cups of romaine lettuce, chopped

●     2 cups of iceberg lettuce, chopped

●     0.25 tsp. salt, iodized

●     1 avocado, sliced

●     0.25 tsp. black pepper

●     2 tbsp. chives, chopped

Steps:

1. Set the tofu on a platter layered in kitchen paper and place another plate to apply pressure on the tofu and place another heavy item on top of the second plate. Leave for a duration of 15 minutes.

2. Remove the shell of the avocado and section into wedges. Set to the side.

3. Wash the lettuces and tomato well and chop into small sections together. Set aside with the avocado.

4. Whisk the pepper, kala namak, garlic powder, and turmeric until incorporated in a glass dish.

5. Warm the oil in a frying pan and divide the tofu into small sections in the pan.

6. Heat for about 10 minutes while tossing occasionally.

7. Prepare the salad bowl with both lettuces, tomato, and avocado.

8. Dowse the tofu with lemon juice and coat with the seasoning mix. Transfer to the salad and season with pepper, chives, and salt.

9. Serve with your favorite vegan dressing and enjoy immediately!

Chef Tip:

●     When preparing this meal ahead of time, prepare all the vegetables except the avocado. When ready to serve, follow step 2 and serve the salad immediately.

●     Some stores carry pre-pressed tofu, and you can easily utilize this item in this recipe.

Grilled Cheese Panini

Total Prep & Cooking Time: 15 minutes

Makes: 4 Sandwiches

Protein: 4 gm

Carbs: 19 gm

Fiber: 3 gm

Fat: 12 gm

Sugar: 3 gm

Sodium: 240 mg

Saturated Fat: 2 gm

Potassium: 9%

Calcium: 6%

Iron: 11%

Calories: 187

What you need:

●     8 slices bread of your choice

●     8 tsp. vegan butter spread

●     20 thin slices tomato

●     1 cup of basil leaves

●     1.33 cup of vegan pepper jack cheese, shredded

●     2 cups of baby spinach

●     0.5 tsp. black pepper

Steps:

1. Apply the butter on one side of each of the slices of bread.

2. Plug the panini press up to properly warm.

3. Wash the tomato, basil leaves, and baby spinach well. Chop the tomato into thin slices.

4. Place one piece of bread with the butter touching the hot grill.

5. Divide the ingredient by quarters and layer the tomato, basil leaves, cheese, pepper, and baby spinach while completing with the second piece of bread with the butter facing the grill.

6. Close and heat for approximately 3 minutes. Transfer to a plate.

7. Repeat steps 4 through 6 for the additional 3 sandwiches.

8. Serve immediately and enjoy!

Hot Tofu Scramble

Total Prep & Cooking Time: 15 minutes

Makes: 4 Helpings

Protein: 7 gm

Carbs: 2 gm

Fiber: 1 gm

Fat: 10 gm

Sugar: 1 gm

Sodium: 206 mg

Saturated Fat: 2 gm

Potassium: 3%

Calcium: 13%

Iron: 8%

Calories: 112

What you need:

●     0.33 tsp. salt, iodized

●     1.67 tbsp. olive oil

●     0.33 tsp. chipotle powder

●     12 oz. tofu, extra firm and pressed

●     0.33 tsp. chili powder

●     0.25 tsp. garlic powder

●     0.33 tsp. paprika powder

●     0.125 tsp. cayenne pepper

●     0.33 tsp. black pepper

Steps:

1. Separate the excess liquid from the tofu by squeezing in a clean kitchen towel.

2. Warm the oil in a pan and crumble the tofu in the oil.

3. Blend the salt, chipotle powder, chili powder, garlic powder, paprika, cayenne, and pepper into the pan and toss until incorporated.

4. Heat for approximately 10 minutes. Serve while hot and enjoy!

Chef Tip:

●    Some stores carry pre-pressed tofu, and you can easily utilize this item in this recipe.

Jambalaya

Total Prep & Cooking Time: 30 minutes

Makes: 4 Helpings

Protein: 14 gm

Carbs: 54 gm

Fiber: 10 gm

Fat: 4 gm

Sugar: 6 gm

Sodium: 252 mg

Saturated Fat: 1 gm

Potassium: 17%

Calcium: 7%

Iron: 30%

Calories: 301

What you need:

- 0.5 cup of water

- 0.25 cup of onion

- 0.5 tsp. thyme seasoning

- 1 clove garlic

- 0.5 cup of canned chickpeas, low-sodium

- 0.25 red bell pepper

- 0.5 tsp. paprika powder

- 0.25 green bell pepper

- 0.5 medium carrot

- 0.125 tsp. black pepper

- 7 oz. canned chopped tomatoes, no salt added

- 0.5 tsp. cumin powder

- 1 tbsp. soy sauce, low-sodium

- 0.5 tsp. onion powder

- 1 tsp. oregano seasoning

- 0.5 tsp. garlic powder

- 0.125 tsp. cayenne powder

- 0.5 cup of brown rice, uncooked

- 1.5 cups of vegetable broth, low-sodium, and oil-free

- 0.5 cup of canned kidney beans, low sodium

Steps:

1. Rinse the bell peppers and carrot thoroughly and chop into small chunks.

2. Remove the onion skin and discard. Chop into small sections. Transfer all chopped vegetables to a deep pot with the water.

3. Heat for approximately 5 minutes and add more water as required to not burn.

4. Blend the tomatoes and warm for an additional 5 minutes.

5. Combine the soy sauce, thyme, garlic, paprika, cumin, onion powder, oregano, garlic powder, and cayenne to the pan. Toss until integrated.

6. Finally, blend the vegetable broth and rice and warm for 15 minutes.

7. Incorporate the kidney beans and chickpeas and heat for another 2 minutes.

8. Serve while hot and enjoy!

Chef Tip:

●     This is an excellent meal to make ahead of time. It will keep fresh in the fridge for 5 days while in a lidded tub.

Pasta Salad

Total Prep & Cooking Time: 20 minutes

Makes: 4 Helpings

Protein: 9 gm

Carbs: 47 gm

Fiber: 2 gm

Fat: 16 gm

Sugar: 2 gm

Sodium: 729 mg

Saturated Fat: 2 gm

Potassium: 5%

Calcium: 4%

Vitamin D: 0%

Vitamin A: 0%

Iron: 22%

Calories: 365

What you need:

●     11 oz. pasta of choice

●     0.75 tsp. salt, iodized

●     0.33 cup of red onion, sliced thinly

●     0.125 cup of cilantro, chopped

●     0.67 green bell pepper, chopped

●     4 oz. black olives, sliced

●     0.25 tsp. black pepper

●     0.33 cup of cherry tomatoes, halved

●     0.67 tsp. garlic powder

●     0.25 cup of extra virgin olive oil

●     1.33 tbsp. white balsamic vinegar

●     0.67 tsp. onion powder

●     0.125 tsp. crushed red pepper flakes

●     0.33 tsp. oregano seasoning

●     12 cups of water

Steps:

1. Heat the water with 0.5 teaspoons of the salt until it starts to bubble.

2. Empty the pasta in the pot and broil for approximately 12 minutes.

3. Meanwhile prepare the bell pepper, cilantro, tomatoes, and olives by washing thoroughly.

4. Slice the olive and tomatoes into halves and chop the cilantro and bell pepper into small sections. Set to the side together.

5. Blend the vinegar, pepper, olive oil, oregano, red pepper flakes, onion powder, garlic powder, and salt in a glass dish until a smooth consistency.

6. Remove the water from the pot and blend the dressing and vegetables to the pasta and toss to fully incorporate.

7. Serve immediately and enjoy!

Chef Tips:

●     If you prefer your pasta salad cold, place the pasta under running cold water for approximately 3 minutes after removing the water.

●     This dish will keep for 5 days in a tub with a lid in the fridge.

Penne Rosa

Total Prep & Cooking Time: 25 minutes

Makes: 4 Helpings

Protein: 21 gm

Carbs: 47 gm

Fiber: 5 gm

Fat: 10 gm

Sugar: 3 gm

Sodium: 937 mg

Saturated Fat: 2 gm

Potassium: 17%

Calcium: 22%

Vitamin D: 1%

Iron: 74%

Calories: 356

What you need:

●     2 tbsp. extra virgin olive oil

●     1 scallion, minced

●     2 cloves garlic, minced

●     8 oz. baby Bella mushrooms, sliced thinly

●     0.25 tsp. red pepper flakes

●     1 cup of marinara sauce, low-sodium

●     12 cups of water

●     1 cup of canned diced tomatoes, no salt added

●     0.25 cup of almond milk, unsweetened

●     3 cups of spinach

●     0.25 cup of vegan parmesan, separated

●     0.75 tsp. salt, iodized

●     0.25 tsp. black pepper

●     12 oz. penne noodles, whole wheat and egg free

Steps:

1. Thoroughly clean the mushrooms and section into strips. Dice the scallions and set both to the side.

2. Use a deep pot to warm the water with 0.5 teaspoons of the salt.

3. When bubbling, distribute the noodles to the pot and heat for approximately 12 minutes.

4. In the meantime, use a frying pan to brown the shallot and garlic in the olive oil for about 2 minutes.

5. Combine the mushrooms and warm for another 6 minutes.

6. Blend the milk, tomatoes, spinach, marinara and red pepper flakes in the pan and heat for approximately 5 minutes.

7. Separate the water from the noodles and transfer to the pan along with the pepper, parmesan, and salt. Toss to integrate fully.

8. Enjoy immediately!

Quinoa Salad Bowls

Total Prep & Cooking Time: 25 minutes

Makes: 4 Bowls

Protein: 10 gm

Carbs: 39 gm

Fiber: 7 gm

Fat: 11 gm

Sugar: 5 gm

Sodium: 275 mg

Saturated Fat: 1 gm

Potassium: 16%

Calcium: 8%

Iron: 20%

Calories: 287

What you need:

●     1 cup of quinoa, uncooked

●     3 tbsp. soy sauce, low-sodium

●     0.5 tsp. toasted sesame oil

●     1 tbsp. extra virgin olive oil

●     2 cloves garlic, minced

●     0.5 tsp. ginger, frozen and grated

●     8 cups of water

●     0.33 tsp. salt, iodized

●     5 oz. baby spinach

●     0.33 cup of almonds, unsalted and sliced

●     10 oz. carrots, grated

●     0.5 tbsp. lime juice

●     0.25 black pepper

Steps:

1. Rinse the quinoa under cold water. Distribute to a deep pot and combine the salt and water with the quinoa.

2. Warm until the water is bubbling. Turn the burner down and heat for another 12 minutes or until the fluid is fully reduced.

3. Meanwhile, wash the ginger and carrots well. Use a kitchen grater to shred each completely.

4. Warm the olive oil, ginger, soy sauce, and garlic for approximately 60 seconds.

5. Blend the spinach in the pan for about 5 minutes and turn the burner off.

6. Combine the quinoa, pepper, lime juice, toasted sesame oil, carrots, and almonds to the pan and incorporate fully.

7. Serve while hot and enjoy!

Roasted Veggie Bowl

Total Prep & Cooking Time: 25 minutes

Makes: 4 Bowls

Protein: 10 gm

Carbs: 44 gm

Fiber: 9 gm

Fat: 12 gm

Sugar: 5 gm

Sodium: 167 mg

Saturated Fat: 3 gm

Potassium: 23%

Calcium: 4%

Iron: 33%

Calories: 339

What you need:

●     1 cup of quinoa, uncooked and rinsed

●     3 tsp. extra virgin olive oil, separated

●     1 avocado, mashed

●     3 tsp. lemon juice

●     0.25 cup of cilantro, chopped

●     1 cup of tomato, cherry and chopped

●     7 oz. mushrooms, chopped

●     1 cup of onion, chopped

●     0.5 tsp. salt, iodized

●     8 cups of water

●     1 cup of brussels sprouts

●     0.25 tsp. black pepper

●     1 cup of tomatoes, sun-dried and chopped

Steps:

1. Adjust the stove temperature to heat at 390° Fahrenheit. Use a flat sheet to layer with baking lining.

2. Wash the quinoa under cold water. Distribute to a deep pot and combine with 0.25 teaspoon of the salt and water with the quinoa.

3. Heat until the fluid is bubbling. Turn the burner temperature down and warm for an additional 12 minutes as the fluid reduces fully.

4. Meanwhile, arrange the Brussels sprouts on the prepped sheet and drizzle 1.5 teaspoons of olive oil over the top.

5. Warm in the stove for approximately 15 minutes.

6. Discard the onion skin and chop into large chunks.

7. Thoroughly rinse the mushrooms and tomatoes and chop together.

8. Transfer the chopped vegetables to the skillet with the leftover 1.5 teaspoons of olive oil, salt, and pepper and brown for about 10 minutes.

9. Separate the avocado from the shell and transfer to a glass dish. Use a fork to mash until creamy. Blend the lemon juice and cilantro with the avocado.

10. Serve while still hot and enjoy!

Savory Rice Wraps

Total Prep & Cooking Time: 15 minutes

Makes: 4 Wraps

Protein: 11 gm

Carbs: 60 gm

Fiber: 10 gm

Fat: 10 gm

Sugar: 6 gm

Sodium: 440 mg

Saturated Fat: 1 gm

Potassium: 9%

Calcium: 7%

Iron: 16%

Calories: 368

What you need:

●     4 whole wheat tortillas

●     1.33 cup of Minute brown rice, uncooked

●     2 romaine leaves, halved

●     8 cups of water

●     0.25 tsp. salt, iodized

●     2 medium carrots, sliced thinly

●     1 scallion

●     8 tbsp. tahini hummus

Steps:

1. Warm the water in a deep pot with the salt. When the water bubbles, combine the rice and enclose the pot with a cover.

2. Heat for approximately 8 minutes.

3. Meanwhile, scrub the carrots and create thin slices. Wash the lettuce leaves and divide in half.

4. Evenly divide the hummus between the tortillas and coat to the edges.

5. Then layer the lettuce and carrots on the base in the center. And finally the cooked rice.

6. Rotate the tortilla to completely enclose the filling by tucking in the sides as you go. Enjoy immediately!

Sesame Ramen

Total Prep & Cooking Time: 30 minutes

Makes: 4 Helpings

Protein: 6 gm

Carbs: 13 gm

Fiber: 1 gm

Fat: 17 gm

Sugar: 1 gm

Sodium: 623 mg

Saturated Fat: 4 gm

Potassium: 3%

Calcium: 7%

Iron: 8%

Calories: 223

What you need:

●     2 cups of vegetable stock, low-sodium and oil free

●     3.5 oz. tofu, extra-firm

●     2 tsp. garlic, grated

●     1 tsp. dark miso paste

●     3 tbsp. soy sauce, low-sodium and divided

●     1 scallion, sliced

●     2 tsp. ginger, grated

●     4 leaves of bok choy, chopped

●     2 tbsp. extra virgin olive oil

●     3 tbsp. tahini

●     2 tsp. rice vinegar

●     6 oz. ramen noodles, egg free

●     1 tbsp. chili oil, divided

Steps:

1. Heat a tablespoon of the olive oil in a frying pan and break the tofu into the oil. Warm for a total of 10 minutes while tossing occasionally.

2. Prepare the scallion by thinly slicing and chop the bok choy into smaller sections and set both to the side.

3. Use a glass dish to blend a tablespoon of the soy sauce with the miso paste until integrated.

4. Combine the ginger and garlic into the tofu pan for about half a minute. Blend the soy sauce mixture and allow the liquid to reduce over the matter of about 2 minutes. Transfer to a platter with a spoon with slots.

5. In a deep pot, warm the vegetable stock until bubbling. Boil the bok choy for approximately 5 minutes and transfer to the tofu platter.

6. Empty the leftover tablespoon of olive oil into the same pan and toss in the white section of the scallions and heat for about 8 minutes. Use a spoon with slots to distribute to a separate platter layered with kitchen paper.

7. Empty the bok choy into the warmed vegetable stock and heat for about 5 minutes.

8. Meanwhile, blend the chili oil, rice vinegar, tahini and leftover 2 tablespoons of soy sauce until incorporated well.

9. Use the warmed vegetable broth to boil the ramen for approximately 1 minute.

10. Finally combine the tofu, bok choy and scallions back to the vegetable broth and blend well.

11. Serve immediately with the chili sauce and enjoy!

Spicy Rice & Beans

Total Prep & Cooking Time: 30 minutes

Makes: 4 Helpings

Protein: 6 gm

Carbs: 24 gm

Fiber: 5 gm

Fat: 1 gm

Sugar: 3 gm

Sodium: 380 mg

Saturated Fat: 0 gm

Potassium: 7%

Calcium: 4%

Iron: 12%

Calories: 131

What you need:

- 1.33 cups of brown rice, uncooked and rinsed

- 11 oz. diced tomato, no salt added

- 0.25 tsp. salt, iodized

- 0.33 cup of red onions, minced

- 0.67 stalk celery, chopped

- 0.125 cup of cilantro, chopped

- 1.33 cloves garlic, minced

- 0.67 tbsp. chili powder

- 0.33 cup of red bell pepper, diced

- 0.67 tbsp. cumin seasoning

- 0.33 tsp. oregano seasoning

- 0.25 tsp. black pepper

- 1.33 cups of vegetable broth, low-sodium and oil free

Steps:

1. Prepare the celery, cilantro and bell pepper by rinsing well. Chop into small sections and transfer to a deep pot.

2. Remove the onion skin and discard. Completely chop and transfer to the pot.

3. Blend the brown rice, tomato, garlic, chili powder, cumin, oregano, and vegetable broth to the pot.

4. When the broth begins to bubble, turn the burner to the lowest temperature and use a cover to enclose.

5. Heat for approximately 28 minutes until the mixture completely reduced. Turn the burner off and dust with pepper and salt.

6. Wait about 5 minutes before serving hot. Enjoy!

Spinach Pasta

Total Prep & Cooking Time: 3 minutes

Makes: 4 Helpings

Protein: 10 gm

Carbs: 35 gm

Fiber: 1 gm

Fat: 10 gm

Sugar: 0 gm

Sodium: 230 mg

Saturated Fat: 2 gm

Potassium: 10%

Calcium: 11%

Iron: 20%

Calories: 261

What you need:

●     2 tbsp. extra virgin olive oil

●     0.25 tsp. pepper

●     8 oz. linguine noodles, egg free

●     3 scallions, chopped

●     0.25 tsp. red pepper flakes

●     8 oz. spinach

●     2 cloves garlic, minced

●     8 cups of water

●     0.25 tsp. salt, iodized

●     0.25 cup of vegan parmesan cheese

Steps:

1. Section the scallions into small chunks and set aside.

2. Empty the water and salt into a deep pot and wait until it starts to bubble.

3. Distribute the noodles and heat for approximately 6 minutes.

4. In the meantime, warm the oil in a pan and brown the scallions for about 5 minutes.

5. Combine the pepper, spinach, garlic, and red pepper flakes to the scallions for approximately 2 minutes.

6. Then transfer the almost finished pasta to the skillet and 2 large ladles of the boiled water.

7. Reduce until the water is cooked fully. Then add an additional 2 ladles of boiled water and reduce completely again.

8. Blend the parmesan cheese into the pasta and serve while hot.

Stuffed Zucchini

Total Prep & Cooking Time: 30 minutes

Makes: 4 Helpings

Protein: 23 gm

Carbs: 62 gm

Fiber: 16 gm

Fat: 13 gm

Sugar: 8 gm

Sodium: 282 mg

Saturated Fat: 2 gm

Potassium: 39%

Calcium: 15%

Iron: 37%

Calories: 432

What you need:

For the zucchinis:

●     1 tbsp. extra virgin olive oil

●     4 medium zucchinis

●     1 cup of red onion, diced

●     0.5 tsp. ground cumin

●     1 clove garlic, minced

●     0.5 tsp. salt, iodized

●     1 red bell pepper, diced

●     0.25 tsp. chili powder

●     15 oz. canned black beans, low-sodium and drained

For the sauce:

●     0.25 cup of tahini

●     4 tsp. lemon juice

●     0.25 tsp. salt, iodized

●     0.5 tsp. apple cider vinegar

●     0.25 tsp. turmeric powder

●     1 tbsp. nutritional yeast, fortified

●     0.25 tsp. chili powder

●     0.25 cup of water

Steps:

1. Adjust the temperature of the stove to heat at 350°Fahrenheit. Prepare a flat sheet with a layer of baking lining.

2. Wash the zucchinis and bell pepper well. Section the bell pepper into small bits.

3. Remove the onion skin and discard. Chop into small sections.

4. Discard both ends of the zucchinis and then slice in half.

5. Spoon out the meat of the zucchini and distribute to the prepped flat sheet.

6. Heat for a duration of 20 minutes.

7. In the meantime, warm the olive oil in a frying pan and brown the pepper, garlic, and onion for approximately 6 minutes.

8. Blend the chili powder, salt, cumin, and black beans to the pan and warm for about 60 seconds longer. Turn the burner off.

9. Use a food blender to pulse the tahini, lemon juice, salt, apple cider vinegar, turmeric, nutritional yeast, chili powder, and water for approximately half a minute until the consistency is smooth.

10. Transfer the zucchini shells to the stovetop and equally stuff each with the black bean mix and then top with the sauce.

11. Enjoy immediately.

Tomato Soup

Total Prep & Cooking Time: 25 minutes

Makes: 4 Bowls

Protein: 2 gm

Carbs: 13 gm

Fiber: 3 gm

Fat: 5 gm

Sugar: 9 gm

Sodium: 245 mg

Saturated Fat: 1 gm

Potassium: 2%

Calcium: 3%

Iron: 6%

Calories: 90

What you need:

●     1.33 red bell pepper, diced

●     4 cups of canned stewed tomatoes, no salt added

●     1 tsp. extra virgin olive oil

●     1 tsp. basil seasoning

●     0.33 tsp. oregano seasoning

●     0.25 tsp. salt, iodized

●     0.33 tsp. thyme seasoning

●     0.25 tsp. black pepper

Steps:

1. Rinse the bell pepper and cut into small sections. Transfer to a frying pan with the olive oil. Heat for approximately 4 minutes.

2. In the meantime, combine the salt, tomatoes, basil, oregano, thyme, and pepper in a deep pot.

3. Distribute the cooked bell peppers to the pot and heat for approximately 90 seconds until the mixture is bubbling.

4. Transfer to a food blender and pulse for approximately 60 seconds until your desired consistency.

5. Serve while hot and enjoy!

Tuna Salad

Total Prep & Cooking Time: 30 minutes

Makes: 4 Helpings

Protein: 22 gm

Carbs: 72 gm

Fiber: 20 gm

Fat: 8 gm

Sugar: 6 gm

Sodium: 215 mg

Saturated Fat: 1 gm

Potassium: 22%

Calcium: 10%

Iron: 40%

Calories: 437

What you need:

●     2.25 cups of chickpeas, low-sodium, rinsed and drained

●     1.67 tbsp. vegan mayonnaise

●     0.75 tbsp. yellow mustard

●     1.67 tbsp. sweet pickle relish, no sugar added

●     0.75 tbsp. capers, chopped

●     0.5 cup of celery, chopped

Steps:

1. Thoroughly rinse the celery and capers. Chop both together into small sections and set to the side.

2. Use a food blender to pulse the chickpeas, mustard, and mayonnaise for approximately half a minute to make the mixture less chunky.

3. Combine the relish, capers, and celery to the mix and serve immediately.

Vegetable Fritters

Total Prep & Cooking Time: 30 minutes

Makes: 4 Helpings, 2 fritters per helping

Protein: 3 gm

Carbs: 16 gm

Fiber: 3 gm

Fat: 0 gm

Sugar: 3 gm

Sodium: 41 mg

Saturated Fat: 0 gm

Potassium: 7%

Calcium: 3%

Iron: 8%

Calories: 73

What you need:

●     1.33 cup of cabbage, shredded

●     0.33 cup of radish

●     0.67 zucchini

●     0.33 cup of parsley, chopped

●     5.33 tbsp. all-purpose flour

●     0.67 tsp. white pepper

●     0.33 tsp. salt, iodized

●     1 tsp. Stevia sweetener

●     1.33 cup of carrot, shredded

●     Water as necessary

●     3.33 tbsp. arrowroot

●     1.33 tsp. black pepper

●     2 tbsp. extra virgin olive oil

Steps:

1. Thoroughly clean the cabbage, parsley, and carrot. Use a kitchen grater to shred the cabbage and carrot together. Transfer to a glass dish.

2. Combine the salt, Stevia, and the black & white pepper to the vegetables and toss to fully integrate. Wait about 10 minutes before continuing.

3. Blend the arrowroot and flour into the vegetables and add tablespoons of water until the batter starts to become slightly sticky.

4. Warm the olive oil in a frying pan and wait about 2 minutes before hot.

5. In the meantime, create 4 equally sized small flat patties and warm in the hot oil for approximately 4 minutes before turning to the other side. Heat for about 5 more minutes and transfer to a serving platter.

6. Enjoy immediately!

Chapter 6: Dinner Recipes

Black Bean Soup

Total Prep & Cooking Time: 50 minutes

Makes: 4 Bowls

Protein: 24 gm

Carbs: 68 gm

Fiber: 36 gm

Fat: 7 gm

Sugar: 9 gm

Sodium: 891 mg

Saturated Fat: 1 gm

Potassium: 1%

Calcium: 14%

Iron: 46%

Calories: 386

What you need:

●     1.67 cups of water

●     2 cups of canned black beans, low-sodium, drained and rinsed

●     1 tsp. ground cumin

●     0.67 cup of red onion, diced finely

●     4 cloves garlic, minced

●     1 tsp. smoked paprika powder

●     0.67 tsp. oregano seasoning

●     0.33 tsp. salt, iodized

●     0.125 tsp. black pepper

●     0.67 cup of medium-heat salsa

●     2 tbsp. tomato paste, no added salt

Steps:

1. Separate the skin of the onion and discard. Slice into small chunks and transfer to a saucepan.

2. Combine 0.67 cups of water in the pan and slightly bubble for a duration of 5 minutes.

3. Blend the garlic in the pan for approximately 90 seconds. Add more water if needed if already reduced.

4. Combine the pepper, oregano, smoked paprika, cumin, and salt and toss for about half a minute.

5. Empty the leftover cup of water, beans, tomato paste, and salsa in the mix and integrate fully.

6. Turn the burner up and make the fluid bubble. Enclose with a cover and heat for approximately 15 minutes while tossing occasionally while the soup thickens.

7. Serve while hot and enjoy!

Coconut Curry

Total Prep & Cooking Time: 40 minutes

Makes: 4 Helpings

Protein: 14 gm

Carbs: 60 gm

Fiber: 3 gm

Fat: 16 gm

Sugar: 7 gm

Sodium: 882 mg

Saturated Fat: 7 gm

Potassium: 16%

Calcium: 12%

Iron: 24%

Calories: 433

What you need:

- 1 cup of brown rice, uncooked and rinsed

- 0.5 tsp. curry powder

- 1 cup of vegetable broth, low-sodium and oil free

- 0.5 cup of onion, diced

- 1 clove garlic, minced

- 0.75 tsp. salt, iodized

- 8 cups of water

- 0.5 tsp. ground turmeric

- 1 tbsp. Sriracha

- 0.25 tsp. black pepper

- 0.5 tbsp. ginger, minced

- 1.5 tbsp. red curry paste

- 1 green bell pepper, sliced

- 1.5 cup of cauliflower, florets

- 0.75 cup of broccoli florets

- 1 cup of edamame

- 13.66 oz. canned coconut milk, light

- 2 tbsp. soy sauce, low-sodium

- 1 tbsp. Stevia sweetener

- 0.5 tsp. garam masala

Steps:

1. Using a deep pot, warm the water until it is starting to bubble.

2. Empty the rice and 0.5 teaspoons of the salt and turn the burner to the lowest temperature. Enclose the pot with a cover.

3. Heat for a total of 25 minutes.

4. In the meantime, scrub the bell pepper, cauliflower, broccoli, and edamame well. Chop the pepper into thin slices and roughly chop the cauliflower and broccoli. Set to the side.

5. Distribute 0.5 cup of vegetable broth to big frying pan. Brown the garlic and onion for approximately 4 minutes.

6. Season with red curry paste, the leftover 0.25 teaspoon of salt, ginger, and pepper. Heat for another 2 minutes.

7. Finally combine the edamame, broccoli, cauliflower, and bell pepper. Enclose with a cover for approximately 5 minutes.

8. Finish by blending the garam masala, turmeric, curry powder, Sriracha, Stevia, soy sauce, coconut milk and the leftover 0.5 cup of vegetable broth. Heat for another 8 minutes.

9. Serve the mixture over the cooked rice and enjoy!

Cream of Mushroom Soup

Total Prep & Cooking Time: 40 minutes

Makes: 4 Bowls

Protein: 4 gm

Carbs: 8 gm

Fiber: 1 gm

Fat: 4 gm

Sugar: 3 gm

Sodium: 465 mg

Saturated Fat: 2 gm

Potassium: 7%

Calcium: 1%

Iron: 15%

Calories: 75

What you need:

●     0.33 tbsp. extra virgin olive oil

●     12.75 oz. mushrooms, sliced with stems

●     6 cloves garlic, minced

●     0.33 cup of onion, diced finely

●     0.5 tsp. salt, iodized

●     0.5 tsp. black pepper

●     2.33 cups of vegetable broth, low-sodium and oil free

●     1.25 cups of canned coconut milk, light

●     3 sprigs thyme, stems removed

Steps:

1. Brush the extra dirt off the mushrooms and chop full into chunks.

2. Take the onion skin off and throw away. Chop the onion into small sections.

3. Dissolve the butter and olive oil in a deep pot. Steam the pepper, mushrooms, garlic, onion and salt for approximately 8 minutes.

4. Combine the coconut milk, thyme, and vegetable broth and wait for the fluid to bubble. Then turn the burner down to the lowest temperature.

5. Slightly bubble over the matter of 15 minutes while occasionally tossing.

6. Serve while hot. Enjoy!

Chef Tips:

●     You can easily store this soup in the fridge for 5 days. Alternatively, this time is extended to 2 months when kept in the freezer.

Fettuccine Alfredo

Total Prep & Cooking Time: 45 minutes

Makes: 4 Helpings

Protein: 20 gm

Carbs: 67 gm

Fiber: 5 gm

Fat: 9 gm

Sugar: 4 gm

Sodium: 479 mg

Saturated Fat: 1 gm

Potassium: 21%

Calcium: 5%

Iron: 23%

Calories: 420

What you need:

- 0.5 tsp. salt, iodized and separated

- 0.67 cup of onion, chopped

- 1.33 tbsp. dry white wine

- 2.67 tsp. lemon juice

- 1.33 tsp. soy sauce, low-sodium

- 0.67 tsp. basil seasoning

- 0.33 tsp. thyme seasoning

- 1.33 tbsp. extra virgin olive oil

- 0.33 tsp. red pepper flakes

- 2 cloves garlic, minced

- 1.33 cups of cauliflower florets

- 11 oz. mushrooms, white

- 0.33 cup of potato, diced

- 12 oz. fettuccine noodles, egg free

- 0.33 tsp. onion powder

- 2.67 tbsp. hemp seeds

- 14 cups of water

- 0.33 tsp. garlic powder

- 0.25 tsp. black pepper

- 1.33 tbsp. nutritional yeast, fortified

Steps:

1. Discard the skins of the onion and potato, if preferred, and chop into small pieces. Set to the side separately.

2. Bring the water to a bubble in a deep pot and empty the fettuccine and 0.25 teaspoons of salt into the pan and warm for 4 minutes.

3. Meanwhile, warm olive oil in a frying pan for about half a minute. Combine the mushrooms, garlic, onion and 0.25 teaspoon of the salt. Heat for approximately 3 minutes.

4. Then combine the potatoes and cauliflower to the noodle pot and heat for approximately 6 additional minutes.

5. Blend the soy sauce, pepper flakes and wine in the frying pan and heat for another half minute.

6. Remove the fluid from the noodle pot and run cold water over the mixture.

7. Separate the potato and the cauliflower and transfer to a food blender.

8. Combine the lemon juice, basil, thyme, onion powder, hemp seeds, garlic powder, pepper, and nutritional yeast to the blender and pulse for about 90 seconds until the consistency is smooth.

9. Empty the mix into the frying pan and reduce the sauce while slightly bubbling. Blend the noodles into the sauce and serve while hot.

French Onion Soup

Total Prep & Cooking Time: 120 minutes

Makes: 4 Bowls

Protein: 1 gm

Carbs: 8 gm

Fiber: 1 gm

Fat: 4 gm

Sugar: 1 gm

Sodium: 295 mg

Saturated Fat: 1 gm

Potassium: 2%

Calcium: 2%

Iron: 5%

Calories: 62

What you need:

●     0.5 tsp. thyme seasoning

●     1 tbsp. extra virgin olive oil

●     1.5 cups of onions, sliced into thin half-moons

●     1 tbsp. balsamic vinegar

●     2 cups of vegetable stock, low-sodium and oil-free

●     1 cup of water

●     0.5 tsp. salt, iodized and separated

●     0.25 tsp. black pepper

●     1 bay leaf

Steps:

1. Remove the onion skins and throw away. Section each into wedges.

2. Using a deep pot, warm the olive oil for approximately half a minute.

3. Combine the thyme, onions and 0.25 teaspoon of salt and continue to heat for approximately 20 minutes.

4. Empty the vinegar into the pot and reduce fully for about 6 additional minutes.

5. Blend the pepper, bay leaf, water, vegetable stock and the leftover 0.25 teaspoon of salt to the pot.

6. Once the fluid starts to bubble, turn the burner temperature to the lowest setting.

7. Heat for another half hour and serve immediately.

Fried Rice

Total Prep & Cooking Time: 75 minutes

Makes: 4 Helpings

Protein: 7 gm

Carbs: 25 gm

Fiber: 3 gm

Fat: 5 gm

Sugar: 8 gm

Sodium: 910 mg

Saturated Fat: 1 gm

Potassium: 15%

Calcium: 6%

Iron: 9%

Calories: 163

What you need:

For the rice:

●     8 oz. tofu, extra firm, drained and pressed

●     1 cup of brown rice, uncooked and rinsed

●     0.5 cup of peas

●     4 cloves garlic, minced

●     0.25 tsp. salt, iodized

●     1 cup of scallion, chopped

●     8 cups of water

●     0.5 cup of carrots, diced finely

For the sauce:

●     1 tsp. chili garlic sauce

●     3 tbsp. soy sauce, low-sodium

●     3 tsp. peanut butter, unsalted and natural

●     1 clove garlic, minced

●     6 tsp. pure maple syrup

●     1 tsp. toasted sesame oil

Steps:

1. Set the stove temperature to heat at 400°Fahrenheit. Use a layer of baking lining to cover a flat sheet.

2. Arrange the tofu on a platter covered in kitchen paper. Place another plate on top of the tofu to apply pressure and place another heavy item on top of the second plate. Leave aside for 15 minutes.

3. Once pressed, chop the tofu in small cubes and distribute to the prepped sheet. Heat for approximately 28 minutes.

4. In the meantime, use a deep pot to warm the salt and water until it is bubbling. Combine the rice in the pot and continue to boil for half an hour.

5. In a glass dish, blend the chili garlic sauce, 2 tablespoons of the soy sauce, peanut butter, garlic, maple syrup, and toasted sesame oil until incorporated fully.

6. When the tofu is complete, transfer to the sauce blend and toss to cover completely and let side for 5 minutes.

7. Use a spoon with slots to transfer the tofu to a frying pan. Heat for a total of 4 minutes while tossing occasionally. Distribute to a plate.

8. Then blend the carrots, peas, scallion, the leftover tablespoon of soy sauce and garlic then brown for about 3 minutes.

9. Separate the water from the rice fully. Then enclose with a cover for 10 additional minutes.

10. Once the rice has completed the steaming process, blend the leftover sauce and tofu into the pot. Heat for another 3 minutes while frequently tossing.

11. Enjoy while hot!

Chef Tip:

●    Some stores carry pre-pressed tofu, and you can easily utilize this item in this recipe.

General Tso`s Bowl

Total Prep & Cooking Time: 45 minutes

Makes: 4 Bowls

Protein: 8 gm

Carbs: 49 gm

Fiber: 3 gm

Fat: 5 gm

Sugar: 12 gm

Sodium: 624 mg

Saturated Fat: 1 gm

Potassium: 6%

Calcium: 8%

Vitamin D: 1%

Iron: 15%

Calories: 285

What you need:

For the stir fry:

●     0.25 tsp. black pepper

●     6 oz. all-purpose flour

●     0.75 cup of almond milk, unsweetened

●     6 oz. panko bread crumbs

●     0.25 tsp. salt, iodized

●     1.5 cups of cauliflower florets

For the sauce:

●     0.25 tsp. salt, iodized

●     1 tbsp. extra virgin olive oil

●     0.25 cup of soy sauce, low-sodium

●     2 cloves garlic, chopped

●     1 tsp. ginger, chopped

●     0.25 cup of vegetable broth, low-sodium and oil free

●     3 tsp. tomato paste, no salt added

●     2.67 tsp. pure maple syrup

●     0.25 cup of rice vinegar

●     2 tbsp. arrowroot

●     0.25 tsp. black pepper

Steps:

1. Adjust the temperature of your stove to heat at 325°Fahrenheit. Prepare a section of baking lining to cover a flat sheet.

2. Wash the cauliflower and chop into small chunks.

3. Blend the pepper, almond milk, flour and salt in a glass dish.

4. Empty the breadcrumbs onto a platter.

5. Immerse the cauliflower bites into the batter and then rotate in the breadcrumbs to fully coat.

6. Arrange the cauliflower on the prepped sheet while leaving space in between.

7. Warm for a total of 25 minutes.

8. Meanwhile, blend the vegetable broth and arrowroot in a small dish. Set to the side.

9. Use a saucepan to brown the garlic and olive oil for about half a minute. Then blend the tomato paste, maple syrup, and ginger and heat for another 60 seconds.

10. Finally, combine the arrowroot, soy sauce, vinegar, and pepper to the sauce and incorporate fully. Reduce the mix for another 5 minutes.

11. Toss the cauliflower in the sauce and enjoy immediately!

Hearty Lasagna

Total Prep & Cooking Time: 50 minutes

Makes: 4 Helpings

Protein: 16 gm

Carbs: 38 gm

Fiber: 5 gm

Fat: 7 gm

Sugar: 5 gm

Sodium: 391 mg

Saturated Fat: 1 gm

Potassium: 10%

Calcium: 12%

Iron: 27%

Calories: 271

What you need:

●     6 lasagna noodles, whole grain, egg free and oven ready

●     0.33 tbsp. extra virgin olive oil

●     2.67 oz. mushrooms, sliced

●     4 oz. spinach

●     3 cups of marinara sauce, low-sodium

●     3.33 oz. hummus, roasted garlic

●     7 oz. tofu, extra firm, drained and pressed

●     0.125 cup of nutritional yeast, fortified

●     0.33 tsp. salt, iodized

●     0.125 cup of basil, chopped finely

●     0.33 tsp. garlic powder

Steps:

1. Set your stove to the temperature of 350° Fahrenheit. Set out a small glass baking dish.

2. Use a frying pan to warm the oil for about half a minute. Combine the pepper, mushrooms, zucchini, and salt to the pan and toss until integrated.

3. Brown for approximately 5 minutes.

4. Blend the peas and spinach and heat for another 5 minutes. Turn the burner off.

5. Blend the garlic powder, salt, basil, nutritional yeast, and hummus in a glass dish. Crumble the tofu into the mix and toss completely to integrate.

6. Distribute 1 cup of marinara into the baking dish.

7. Then layer two noodles and then a half of the vegetable mix and then half the tofu mix.

8. Then repeat steps 6 and 7.

9. Complete with the last 2 lasagna noodles and the leftover cup of marinara sauce.

10. Use a section of tin foil to layer over the dish and heat for half an hour.

11. Slice and serve while hot. Enjoy!

Hot Potato Curry

Total Prep & Cooking Time: 50 minutes

Makes: 4 Helpings

Protein: 9 gm

Carbs: 38 gm

Fiber: 9 gm

Fat: 23 gm

Sugar: 4 gm

Sodium: 422 mg

Saturated Fat: 4 gm

Potassium: 20%

Calcium: 5%

Iron: 25%

Calories: 425

What you need:

●  0.67 tbsp. extra virgin olive oil

●  2.5 cloves garlic, minced

●  0.67 cup of onion, chopped

●  1.33 tsp. ground turmeric

●  0.67 tsp. ginger, grated

●  2.5 tbsp. scallions, chopped

●  0.67 tsp. ground coriander

●  15 oz. canned chickpeas, low-sodium and drained

●  0.67 tsp. thyme seasoning

●  2.67 cup of potatoes, peeled and chopped

●  0.67 cup of tomato, chopped

●  15 oz. canned coconut milk, full-fat

●  1 tsp. ground cumin

●  0.67 cup of water

●  0.67 tsp. salt, iodized

●  0.33 tsp. cayenne pepper

Steps:

1. Prepare the potatoes and onions by separating the skins and throwing out. Chop into small chunks and set to the side separately.

2. Wash the tomato thoroughly and slice into small sections. Set aside.

3. Slice the scallion into thin small sections and set to the side.

4. Warm the oil in a frying pan for approximately half a minute. Brown the onion for about 4 minutes.

5. Combine the ginger, scallions, and garlic to the pan and heat for another 60 seconds.

6. Blend the thyme, coriander, cumin, and turmeric in the pan and toss to incorporate completely.

7. Finally combine the water, coconut milk, chickpeas, carrots, potato and tomato into the pan.

8. Once the fluid is bubbling, turn the burner to the lowest heat setting. Enclose the pan with a lid and warm for approximately half an hour until reduced.

9. Turn the burner off and toss in the allspice, pepper, and salt. Serve immediately and enjoy!

Moroccan Couscous Salad

Total Prep & Cooking Time: 35 minutes

Makes: 4 Helpings

Protein: 11 gm

Carbs: 38 gm

Fiber: 5 gm

Fat: 6 gm

Sugar: 13 gm

Sodium: 164 mg

Saturated Fat: 1 gm

Potassium: 7%

Calcium: 5%

Iron: 12%

Calories: 416

What you need:

●  0.67 cup of couscous, instant

●  1 tbsp. orange zest

●  0.67 red bell pepper

●  0.25 tsp. salt, iodized

●  0.67 cup of water

●  0.33 cup of parsley seasoning

●  0.67 tsp. ginger powder

●  0.125 cup of raisins

●  0.67 tsp. paprika powder

●  1.33 tbsp. extra virgin olive oil

●  1 pomegranate

●  1.33 tsp. cumin powder

●  0.67 medium zucchini

●  0.25 tsp. black pepper

●  0.67 orange

Steps:

1. Warm the water in a saucepan. Once bubbling, empty over a dish with the couscous. Layer a kitchen towel over the dish and set to the side for 5 minutes.

2. Toss the paprika, olive oil, ginger, and cumin into the couscous while breaking apart any lumpiness.

3. Thoroughly clean the orange and dispense the orange zest into the dish.

4. Take the seeds out of the pomegranate and transfer to the dish.

5. Wash the bell pepper and zucchini and then chop into very small sections. Transfer to the couscous dish.

6. Blend the pepper and parsley into the mix and toss to completely incorporate.

7. Serve immediately and enjoy!

Sesame Cauliflower

Total Prep & Cooking Time: 25 minutes

Makes: 4 Helpings

Protein: 8 gm

Carbs: 27 gm

Fiber: 4 gm

Fat: 2 gm

Sugar: 14 gm

Sodium: 990 mg

Saturated Fat: 0 gm

Potassium: 12%

Calcium: 3%

Iron: 5%

Calories: 153

What you need:

●     0.25 cup of rice vinegar

●     4 cups of cauliflower florets, chopped

●     0.33 cup of soy sauce, low-sodium

●     1.5 tbsp. arrowroot

●     0.25 cup of pure maple syrup

●     1 tbsp. garlic, minced

●     1.5 tsp. toasted sesame oil

●     0.5 tsp. ginger powder

●     0.25 cup of water

●     1 tbsp. sesame seeds

Steps:

1. Set the temperature of your stove to 450°Fahrenheit. Set aside a baking pan layered with baking lining.

2. Wash the cauliflower fully and then chop into small chunks. Distribute to the prepped pan and make sure they are not layered. Heat for a total of 20 minutes. Turn them over at the halfway mark.

3. In the meantime, blend the salt, ginger, sesame oil, garlic, vinegar, maple syrup, and soy sauce in a saucepan. Wait for the fluid to bubble.

4. Using a glass dish, combine the water and arrowroot until blended.

5. As the water starts to bubble, whip the arrowroot into the pan slowly.

6. Heat for a total of 2 minutes while tossing frequently.

8. Distribute the cauliflower to a serving dish and empty the sauce over the top.

9. Dust with the sesame seeds and serve while hot.

Spicy Potato Soup

Total Prep & Cooking Time: 45 minutes

Makes: 4 Bowls

Protein: 5 gm

Carbs: 41 gm

Fiber: 7 gm

Fat: 1 gm

Sugar: 8 gm

Sodium: 535 mg

Saturated Fat: 0 gm

Potassium: 22%

Calcium: 4%

Iron: 11%

Calories: 178

What you need:

●     1 cup of onion, diced

●     0.5 tsp. salt, iodized

●     2 stalks celery, diced

●     3 cloves garlic, minced

●     2 cups of water

●     5 medium jalapenos

●     1 cup of carrots, diced

●     4 medium russet potatoes, cubed

●     2 cups of vegetable broth, low-sodium and oil free

●     1 tsp. chili powder

●     0.5 tsp. cumin powder

●     0.25 tsp. black pepper

Steps:

1. Remove the skins of the potato, if desired, and then cut into large squares. Set to the side.

2. Clean the celery and carrots thoroughly. Slice into small sections. Distribute into a deep pot.

3. Discard the skin of the onion and chop into fine sections. Transfer to the pot.

4. Empty the vegetable broth into the pot and heat for approximately 5 minutes.

5. Finely dice the onion, carrot, garlic, and celery and add to a large soup pot.

6. Use gloves to divide each chili in half. Discard the seeds and slice in small chunks. Distribute to the pot and heat for another 3 minutes.

7. Combine the water, potatoes, pepper, cumin, chili powder, and salt, then wait for the water to start slowly bubbling.

8. Enclose the pot fully and warm for approximately 18 minutes.

9. Serve while hot and enjoy!

Stuffed Bell Peppers

Total Prep & Cooking Time: 60 minutes

Makes: 4 Helpings

Protein: 10 gm

Carbs: 30 gm

Fiber: 4 gm

Fat: 12 gm

Sugar: 3 gm

Sodium: 263 mg

Saturated Fat: 5 gm

Potassium: 5%

Calcium: 18%

Iron: 9%

Calories: 251

What you need:

●     0.5 cup of brown rice, cooked

●     2 bell peppers your choice of color(s)

●     0.5 tbsp. extra virgin olive oil

●     0.25 cup of onion, diced

●     1 clove garlic, minced

●     0.5 tsp. cumin powder

●     0.25 tsp. chili powder

●     7.5 oz. canned black beans, low-sodium, drained and rinsed

●     0.25 tsp. garlic salt

●     0.33 cup of salsa of your choice

●     0.125 cup of cilantro, chopped

●     0.5 cup of vegan Mexican cheese, shredded

Steps:

1. Using a deep pot, warm the water and salt until it is bubbling. Empty the rice into the pot and boil for half an hour.

2. Adjust the temperature of your stove to 350°Fahrenheit. Cover a flat sheet with a rim with baking lining.

3. Discard the onion skin and dice into very small sections.

4. Slice the bell peppers in two sections. Fully remove the seeds and membranes and set to the side.

5. Heat the olive oil in a frying pan and brown the onions for approximately 5 minutes. Combine the garlic and heat for another 60 seconds.

6. Blend the salsa, garlic salt, chili powder, cilantro, cumin, and black beans to the pan and breaking up the ingredients with a wooden spatula.

7. Warm for another 2 minutes and turn off the burner.

8. Combine the cooked rice into the filling and toss to completely integrate.

9. Stuff each cavity of the bell peppers evenly with the filling and arrange on the prepped sheet.

10. Dust with the cheese and broil for approximately 35 minutes.

11. Wait about 10 minutes before serving and enjoy!

Stuffed Pasta Shells

Total Prep & Cooking Time: 60 minutes

Makes: 4 Helpings

Protein: 17 gm

Carbs: 78 gm

Fiber: 9 gm

Fat: 2 gm

Sugar: 3 gm

Sodium: 240 mg

Saturated Fat: 0 gm

Potassium: 9%

Calcium: 1%

Iron: 21%

Calories: 385

What you need:

●     1 clove garlic, minced

●     0.67 cup of green split peas, dry

●     1.5 cups of water, divided

●     0.125 cup of basil leaves, tightly packed

●     1 tbsp. lemon juice

●     0.67 tsp. salt, iodized

●     8 oz. pasta shells, jumbo and egg free

Steps:

1. Heat the split peas and 1 cup of water in a saucepan and wait until the fluid starts to bubble.

2. Enclose the pan and turn the burner down. Heat for approximately 28 minutes.

3. In the meantime, use another saucepan to warm 4 cups of the water with 0.33 teaspoon of salt.

4. When the water begins to bubble, empty the pasta shells into the pot and toss occasionally over about 12 minutes.

5. Adjust your stove to the temperature of 350°Fahrenheit.

6. Apply a thin layer of marinara sauce to the base of a 9-inch oven pan.

7. When the time has passed, separate the water from the peas and transfer to a food blender.

8. Combine the leftover 0.5 cup of water, the leftover 0.33 of salt, lemon juice and basil with the peas for approximately 2 minutes until a smooth consistency.

9. Remove the shells from the water and distribute on top of the marinara. Equally divide the filling to each of the shells.

10. Heat in the stove for approximately 28 minutes.

Sweet & Spicy Tofu

Total Prep & Cooking Time: 55 minutes

Makes: 4 Helpings

Protein: 10 grams

Carbs: 10 grams

Fiber: 1 gm

Fat: 18 grams

Sugar: 8 grams

Sodium: 417mg

Saturated Fat: 3 gm

Potassium: 5%

Calcium: 18%

Iron: 5%

Calories: 231

What you need:

- 16 oz. tofu, firm

- 2 tbsp. hot sauce of your choice

- 1 tbsp. soy sauce, low-sodium

- 2 tbsp. pure maple syrup

- 1 tsp. garlic, grated

- 0.25 tsp. salt, iodized

- 2 tbsp. arrowroot

- 0.75 cup of water

- 4 tbsp. extra virgin olive oil

Steps:

1. Set the tofu on a platter layered with kitchen paper. Use another plate to apply pressure on the tofu and place another heavy item on top of the second plate. Leave to the side for 15 minutes. Chop into cubes.

2. Heat the olive oil in a pan and transfer the tofu. Heat for approximately 10 minutes while totally browning.

3. Meanwhile, blend the water, soy sauce, maple syrup, arrowroot, and hot sauce until integrated.

4. Combine the garlic into the frying pan and heat for approximately half a minute.

5. Empty the sauce into the pan and reduce for about 2 minutes.

Chef Tip:

- As with all of these recipes, it is best to refrain from using the silken tofu variety as it is best for dips and sauces rather than the scramble recipes.

- If you prefer crispy tofu, try switching to a cast iron pan as it will make them even more crunchy on the outside.

- Some stores carry pre-pressed tofu, and you can easily utilize this item in this recipe.

Thick Vegan Chili

Total Prep & Cooking Time: 55 minutes

Makes: 4 Bowls

Protein: 22 gm

Carbs: 64 gm

Fiber: 23 gm

Fat: 5 gm

Sugar: 2 gm

Sodium: 587 mg

Saturated Fat: 1 gm

Potassium: 6%

Calcium: 3%

Iron: 34%

Calories: 386

What you need:

●     1.33 tsp. extra virgin olive oil

●     0.67 tsp. salt, iodized

●     0.33 cup of beans, refried

●     0.67 green bell pepper, diced

●     0.33 cup of onion, diced

●     0.67 red bell pepper, diced

●     0.33 tsp. onion powder

●     0.67 cup of tomato, diced

●     1.33 tbsp. tomato paste, no salt added

●     30 oz. canned beans of your choice, drained and rinsed

●     1.33 tsp. ground cumin

●     0.67 tsp. paprika powder

●     0.33 tsp. black pepper

●     1.33 cloves garlic, minced

●     0.67 tsp. chili powder

●     0.33 tsp. Italian seasoning

●     0.67 tsp. garlic powder

●     1.33 cups of vegetable broth, low-sodium and oil free

Steps:

1. Wash the bell peppers and tomato well and then chop into small sections. Set to the side.

2. Discard the skin of the onion and finely dice into small chunks.

3. Use a deep pot to brown the onion in the olive oil. Heat for approximately 3 minutes.

4. Combine the bell peppers and garlic to the pot and warm for another 5 minutes.

5. Blend the tomato paste, refried beans, vegetable broth, and drained beans to the pot and toss until integrated.

6. Season with the garlic powder, Italian seasonings, chili powder, pepper, paprika powder, cumin, and salt and incorporate fully.

7. Use a cover to enclose the chili for a duration of 15 minutes as it reduces.

8. Serve immediately and enjoy!

Chef Tips:

●     Everyone likes chili in a different way. Fortunately, it is easy to incorporate these preferences into this recipe.

- If you want a thicker chili, leave it to cook for longer until it is your desired consistency.

- If you like thin chili, increase the vegetable broth by an additional cup but keep the cooking duration the same.

Tomato Alfredo

Total Prep & Cooking Time: 35 minutes

Makes: 4 Helpings

Protein: 23 gm

Carbs: 55 gm

Fiber: 14 gm

Fat: 8 gm

Sugar: 8 gm

Sodium: 141 mg

Saturated Fat: 0 gm

Potassium: 3%

Calcium: 9%

Vitamin D: 1%

Iron: 52%

Calories: 345

What you need:

- 1 tbsp. extra virgin olive oil

- 3 cloves garlic, crushed

- 1 tbsp. oregano

- 0.5 cup of sun-dried tomatoes, divided and chopped

- 2 tbsp. arrowroot flour

- 8 cups of water

- 1.5 cups of almond milk, unsweetened

- 2 tbsp. tomato paste, no salt added

- 0.25 cup of vegan parmesan cheese

- 1 lb. chickpea pasta

- 0.5 tsp. salt

- 1 cup of basil, chopped

Steps:

1. Bring the water to a bubble in a deep pot and empty the pasta and salt into the pan. Warm for approximately 10 minutes.

2. Heat a frying pan with olive oil for about half a minute. Combine the garlic and heat for 60 seconds.

3. Blend the oregano, flour and 0.25 cup of tomatoes in the pan and heat for another minute.

4. Integrate the almond milk and turn the burner down to reduce for approximately 2 minutes.

5. Finally, blend the parmesan and tomato paste into the frying pan and toss to incorporate.

6. Distribute to a food blender and pulse for about 90 seconds until the consistency is creamy.

7. Separate the water from the pasta and transfer to the frying pan.

8. Empty the sauce back into the pan and blend the leftover 0.5 cup of tomatoes. Toss to integrate.

Tortilla Soup

Total Prep & Cooking Time: 35 minutes

Makes: 4 Bowls

Protein: 9 gm

Carbs: 49 gm

Fiber: 14 gm

Fat: 15 gm

Sugar: 7 gm

Sodium: 488 mg

Saturated Fat: 3 gm

Potassium: 13%

Calcium: 9%

Iron: 20%

Calories: 357

What you need:

- 1 chili pepper, dried

- 2 cloves garlic, minced

- 1.5 tbsp. extra virgin olive oil

- 14 oz. canned crushed tomatoes, no salt added

- 1 cup of onion, diced

- 4 cups of vegetable stock, low-sodium and oil free

- 1 medium jalapeno

- 0.25 tsp. salt, iodized

- 1 tsp. ground cumin

- 14 oz. canned black beans, low-sodium, drained and rinsed

- 6 corn tortillas, 6-inch

- 1 avocado

- 2 radishes, sliced thinly

- 0.75 cup of cilantro leaves, chopped

- 1 lime, wedged

Steps:

1. Adjust your stove to the temperature of 475°Fahrenheit. Coat a rimmed flat sheet with a tablespoon of the olive oil. Have a separate small baking sheet available.

2. Divide the tortillas into long strips. Arrange on the baking lining flat sheet.

3. Once all the tortillas are on the sheet, turn each section over. Set to the side.

4. Use kitchen gloves to handle the jalapeno and divide in half. Discard the seeds and section into small chunks.

5. Create 6 wedges out of the lime and set to the side.

6. Scrub and divide the radishes into thin slices.

7. Separate the avocado shell and discard. Roughly slice, squeeze 2 wedges of lime juice over them and set aside.

8. Once the stove is warmed, heat the tortillas for approximately 7 minutes.

9. Transfer to the stovetop and immediately dust with salt.

10. Using kitchen gloves again, place the chili pepper on the other baking sheet and heat for 60 seconds. Remove and wait about 2 minutes before handling.

11. Remove the seeds and discard. Set to the side.

12. Use a deep saucepan to warm the leftover 0.5 tablespoon of olive oil. Combine the jalapeno, garlic, and onion and warm for approximately 5 minutes while occasionally tossing.

13. Blend the vegetable stock, tomatoes, and cumin into the pot and heat for another 3 minutes.

14. Integrate the salt, chili pepper, pepper, and black beans and warm for approximately 9 minutes.

15. Remove the dried chili pepper and layer the avocado, tortilla strips and radishes in the dish. Cover with the soup and serve immediately.

Vegetable Wellington

Total Prep & Cooking Time: 75 minutes

Makes: 4 Helpings

Protein: 11 gm

Carbs: 37 gm

Fiber: 10 gm

Fat: 14 gm

Sugar: 4 gm

Sodium: 337 mg

Saturated Fat: 5 gm

Potassium: 9%

Calcium: 5%

Iron: 22%

Calories: 317

What you need:

●     0.5 cup of celery, chopped

●     4 puff pastry sheet, frozen

●     0.5 cup of carrot, peeled and chopped

●     1.33 tsp. extra virgin olive oil

●     0.5 cup of dry lentils

●     1.5 cups of water, separated

●     1 tsp. vegetable bouillon

●     0.33 cup of roasted sunflower seeds, unsalted and coarsely chopped

●     0.67 tsp. onion powder

●     0.33 tsp. thyme seasoning

●     1 tsp. garlic powder

●     1.33 tsp. soy sauce, low-sodium

●     0.33 tsp. sage seasoning

●     0.125 tsp. black pepper

●     0.33 tsp. paprika powder

●     0.25 tsp. salt, iodized

●     1.33 cups of kale, loosely packed and chopped

●     0.125 cup of panko breadcrumbs

●     1.33 tbsp. soy milk

Steps:

1. Lay the puff pastries on the countertop to come to room temperature or set in the fridge the night before.

2. Thoroughly clean the celery, carrot, and kale. Remove the tough stems of the kale and chop roughly.

3. Pulse the sunflower seeds in a food blender for approximately half a minute.

4. Chop the carrot and celery together and transfer to a saucepan along with the olive oil.

5. Combine the pepper, thyme, sage, paprika, soy sauce, garlic powder, onion powder, bouillon, 1.33 cups of the water and lentils into the pot and toss to integrate.

6. When the water starts to bubble, turn the heat of the burner down. Heat for approximately 18 minutes until reduced completely.

7. Turn the burner off and combine the sunflower seeds and kale into the pot.

8. Enclose the pot for about 5 minutes.

9. Blend the breadcrumbs into the mix and leave to the side for approximately 10 minutes.

10. Set the temperature of your stove to heat at 400°Fahrenheit.

11. Arrange the puff pastries on a flat sheet covered with baking paper.

12. Empty the leftover water in a small dish.

13. Evenly distribute the filling to the center of the base of each pastry lengthwise. Leave approximately an inch on either side.

14. Enclose the filling by rotating the pastry and curling the sides in at the same time. Seal by dabbing a small amount of water on the edges with your fingers.

15. Repeat the last step for each of the pastries and arrange with the edges down on the baking sheet.

16. Slice the tops of each of the pastries 4 or 5 times.

17. Apply a coat of the milk on top of each and heat for a total of half an hour.

18. Wait for approximately 5 minutes before serving hot.

Veggie Pizza

Total Prep & Cooking Time: 45 minutes

Makes: 4 Helpings, 8 Slices

Protein: 5 gm

Carbs: 36 gm

Fiber: 6 gm

Fat: 4 gm

Sugar: 2 gm

Sodium: 336 mg

Saturated Fat: 1 gm

Potassium: 2%

Calcium: 4%

Iron: 15%

Calories: 287

What you need:

●     1 tsp. active yeast

●     0.5 cup of warm water

●     1.5 cups of all-purpose flour, separated

●     0.33 tsp. salt, iodized

●     1 tsp. extra virgin olive oil, separated

●     0.5 tsp. oregano seasoning

●     0.25 tsp. garlic powder

Steps:

1. Use a glass dish to blend the yeast, warm water and a tablespoon of the flour. Cover with a kitchen towel and let it sit for 7 minutes.

2. After the yeast has bubbled, blend 1.33 cups of the flour, garlic powder, oregano, 0.5 teaspoon of olive oil, and salt.

3. Work the batter by hand until the consistency becomes thick. Place in a warm location that will not be disturbed for a duration of 15 minutes.

4. Prepare a pizza sheet with a layer of baking lining. Scatter the leftover flour onto a flat surface.

5. After the bread has risen, rub the leftover 0.5 teaspoon of olive oil over the dough.

6. Distribute to the floured surface and flatten to the desired thickness in a circle. Transfer to the prepped sheet.

7. Adjust the temperature of the stove to 435°Fahrenheit.

8. Top with your favorite ingredients

9. Heat in the stove for approximately 18 minutes. Serve immediately!

Chapter 7: Snack Recipes

Avocado Chocolate Mousse

Total Prep & Cooking Time: 10 minutes

Makes: 4 Mousses

Protein: 4 gm

Carbs: 16 gm

Fiber: 10 gm

Fat: 28 gm

Sugar: 1 gm

Sodium: 90 mg

Saturated Fat: 8 gm

Potassium: 11%

Calcium: 4%

Iron: 22%

Calories: 299

What you need:

●     3.25 oz. vegan dark chocolate, chopped

●     2 cups of avocados

●     2.33 tbsp. Dutched cocoa powder, unsweetened

●     0.25 cup of almond milk, unsweetened

●     0.75 tsp. pure vanilla extract

●     0.125 tsp. salt, iodized

Steps:

1. Nuke the chocolate in a microwave-safe dish for about 15 seconds. Stir and continue the process until the chocolate is properly melted.

2. Remove the shell from the avocado and distribute the meat to a food blender. Combine the chocolate, salt, vanilla extract, almond milk, and cocoa powder and pulse for approximately 60 seconds until it is a smooth consistency.

3. Serve immediately and enjoy!

Banana Granola Muffins

Total Prep & Cooking Time: 55 minutes

Makes: 6 Muffins

Protein: 4 gm

Carbs: 26 gm

Fiber: 4 gm

Fat: 3 gm

Sugar: 8 gm

Sodium: 334 mg

Saturated Fat: 1 gm

Potassium: 9%

Vitamin D: 13%

Calcium: 11%

Iron: 11%

Calories: 140

What you need:

- 0.33 cup of granola, crumbled

- 3 tbsp. ground flaxseed

- 0.25 cup of pure maple syrup

- 0.5 tsp. salt, iodized

- 7.5 tbsp. water

- 1.125 cups of soy yogurt, unsweetened

- 2 medium bananas, overripe

- 0.25 cups of oats, rolled

- 1.5 tsp. pure vanilla extract

- 0.5 tsp. baking soda

- 1.5 tsp. baking powder

Steps:

1. Set the stove to heat at the temperature of 400° Fahrenheit. Insert silicone or baking cups into 6 cavity cupcake tin.

2. Blend the water and flaxseed together thoroughly and set to the side for 10 minutes as it thickens.

3. Using a food blender, pulse the flax eggs, maple syrup, salt, yogurt, bananas, oats, vanilla extract, baking soda and baking powder for approximately 9 seconds until the consistency is smooth.

4. Evenly divide the mix to the prepped tin and dust with the crumbled granola.

5. Heat for about 16 minutes and transfer to the stovetop for another 10 minutes.

6. Arrange on a wire rack and wait about 15 minutes before serving.

Berry Bites

Total Prep & Cooking Time: 70 minutes

Makes: 6 Bites

Protein: 1 gm

Carbs: 13 gm

Fiber: 3 gm

Fat: 3 gm

Sugar: 6 gm

Sodium: 59 mg

Saturated Fat: 2 gm

Potassium: 1%

Calcium: 1%

Iron: 2%

Calories: 79

What you need:

●     0.25 cup of shredded coconut, unsweetened

●     0.67 cup of mixed berries

●     0.25 tsp. salt, iodized

●     0.5 cup of oats, rolled

●     0.125 coconut flour

●     0.67 tbsp. coconut oil

●     0.125 cup of pure maple syrup

Steps:

1. Prepare a flat sheet with a layer of baking paper. Set to the side.

2. Pulse the coconut, mixed berries, salt, oats, coconut flour, coconut oil, and maple syrup in a food blender for approximately 60 seconds until the consistency is sticky.

3. Create 6 small mounds by hand and set on the prepped sheet.

4. Refrigerate for a minimum of 60 minutes before serving. Enjoy!

Chef Tip:

●     These will keep fresh in the fridge for 7 days when kept in a lidded tub. They will stay fresh in the freezer up to one month. Be sure to individually wrap with wax paper and store in a freezer safe container or bag.

Cheese Crackers

Total Prep & Cooking Time: 55 minutes

Makes: 4 Helpings

Protein: 6 gm

Carbs: 27 gm

Fiber: 2 gm

Fat: 8 gm

Sugar: 4 gm

Sodium: 295 mg

Saturated Fat: 1 gm

Potassium: 5%

Calcium: 3%

Iron: 14%

Calories: 194

What you need:

●     0.25 tsp. smoked paprika seasoning

●     1 cup of all-purpose flour

●     0.5 tsp. baking powder

●     2 tbsp. nutritional yeast, fortified

●     0.5 tsp. salt, iodized

●     0.125 tsp. turmeric powder

●     2 tbsp. extra virgin olive oil

●     1 tsp. lemon juice

●     0.5 tsp. garlic powder

●     5 tbsp. cold water

Steps:

1. Adjust the temperature of your stove to heat at 350°Fahrenheit.

2. Set aside a small rimmed flat sheet layered with baking lining.

3. Blend the turmeric, smoked paprika, garlic powder, salt, baking powder, nutritional yeast, and flour in a glass dish. Whisk to remove any lumpiness present.

4. Combine the lemon juice and olive oil into the mix and incorporate until the consistency is crumbly.

5. One tablespoon at a time, blend the cold water into the mix until it thickens to dough.

6. Arrange the batter on a section of the baking paper. Then sandwich the mix with an additional piece of baking lining.

7. Flatten to approximately a quarter of an inch and separate the top section of the lining.

8. Use a pizza cutter to divide the dough into 2-inch squares. Rework the dough to use it all.

9. Carefully arrange on the prepped flat sheet and heat for approximately 16 minutes.

10. Wait about 30 minutes before serving.

Date Balls

Total Prep & Cooking Time: 40 minutes

Makes: 6 Balls

Protein: 3 gm

Carbs: 13 gm

Fiber: 2 gm

Fat: 7 gm

Sugar: 9 gm

Sodium: 40 mg

Saturated Fat: 1 gm

Potassium: 3%

Calcium: 1%

Iron: 5%

Calories: 119

What you need:

- 0.25 tsp. pure vanilla extract

- 0.5 cup of walnuts

- 0.25 cup of shredded coconut, unsweetened

- 0.5 cup of dates, soft and pitted

- 0.125 tsp. salt, iodized

Steps:

1. Set a flat sheet layered with baking lining to the set.

2. Use a food blender to combine the coconut and walnuts. Pulse for approximately 60 seconds until the consistency is crumbly.

3. Blend the salt, vanilla extract, and dates into the blender and pulse for another 60 seconds as it thickens.

4. Create small mounds by hand and distribute to the prepped flat sheet and freeze for approximately half an hour before serving. Enjoy!

Granola Bars

Total Prep & Cooking Time: 50 minutes

Makes: 4 Bars

Protein: 5 gm

Carbs: 37 gm

Fiber: 5 gm

Fat: 5 gm

Sugar: 15 gm

Sodium: 81 mg

Saturated Fat: 2 gm

Potassium: 4%

Calcium: 4%

Iron: 11%

Calories: 203

What you need:

●     1 oz. vegan dark chocolate, chopped

●     0.33 cup of water

●     0.125 cup of pure maple syrup

●     1.33 tbsp. chia seeds

●     0.67 tsp. pure vanilla extract

●     0.125 tsp. salt, iodized

●     4 dates, pitted and chopped roughly

●     1.33 cups of oats, rolled

●     0.125 cup of goji berries

Steps:

1. Set the temperature of your stove to 350°Fahrenheit. Set aside a baking lining covered glass oven dish.

2. Pulse the salt, vanilla extract, chia seeds, maple syrup, water and dates in a food blender for approximately 2 minutes until slightly chunky.

3. Use a cast iron skillet to warm the oats for about 5 minutes while tossing frequently. Transfer to a glass dish.

4. Blend the date mix, chocolate, and goji berries until fully incorporated.

5. Press the mix into the base of the prepped dish with the bottom of a measuring cup.

6. Heat for a total of 20 minutes and wait about 20 minutes before slicing and serving.

Hot & Sweet Edamame

Total Prep & Cooking Time: 20 minutes

Makes: 4 Helpings

Protein: 34 gm

Carbs: 37 gm

Fiber: 11 gm

Fat: 18 gm

Sugar: 8 gm

Sodium: 447 mg

Saturated Fat: 2 gm

Potassium: 35%

Calcium: 39%

Iron: 51%

Calories: 440

What you need:

●     4 cups of edamame, unshucked and frozen

●     2 tsp. extra virgin olive oil

●     1 clove garlic, minced finely

●     4 tbsp. water, separated

●     0.25 tsp. salt, iodized

●     2 tbsp. pure maple syrup

●     1 tsp. ginger, minced finely

●     4 tbsp. soy sauce, low-sodium

●     2 tbsp. rice vinegar

●     1 tsp. crushed red pepper flakes

●     4 cups of water

Steps:

1. Empty the 4 cups of water in a deep pot with the salt and heat until it starts to bubble.

2. Distribute the edamame into the pot and boil for approximately 5 minutes.

3. Immediately remove the water and put until running cool water.

4. Blend the red pepper flakes, maple syrup, rice vinegar, the leftover 4 tablespoons of water and soy sauce in a glass dish until combined.

5. Warm the olive oil in a frying pan for about 60 seconds and blend the ginger and garlic to the pan. Heat for approximately 90 seconds and tossing frequently.

6. Combine the soy sauce mixture and warm for another 6 minutes as the sauce reduces.

7. Transfer the edamame to the glaze and integrate well.

8. Use a spoon with slots to transfer to a serving plate and distribute the remaining sauce to a dish for dipping. Enjoy!

Humus Quesadillas

Total Prep & Cooking Time: 20 minutes

Makes: 4 Helpings

Protein: 10 gm

Carbs: 36 gm

Fiber: 8 gm

Fat: 8 gm

Sugar: 2 gm

Sodium: 648 mg

Saturated Fat: 1 gm

Potassium: 8%

Calcium: 8%

Iron: 21%

Calories: 247

What you need:

●     extra virgin olive oil cooking spray

●     4 whole wheat tortillas

●     1 tsp. extra virgin olive oil

●     0.25 tsp. salt, iodized

●     4 cloves garlic, diced

●     1 cup of roasted red peppers, diced

●     4 cups of baby spinach

●     1 cup of hummus, your choice of flavor

●     0.25 tsp. black pepper

Steps:

1. Use a frying pan to warm the olive oil for about half a minute.

2. Combine the salt, red peppers, garlic, and pepper to the pan and heat for approximately 3 minutes.

3. Blend the spinach with the peppers and warm for another 60 seconds. Turn the burner off.

4. Coat an additional frying pan with olive oil spray and arrange one tortilla in the center.

5. Top with hummus on half of the tortilla and then layer the pepper mix on top.

6. Create a half moon with the tortilla enclosing the filling inside.

7. Heat for approximately 2 minutes before turning over. Warm for another 3 minutes. Arrange on a serving platter. Slice in half, if you prefer.

8. Repeat steps 4 through 7 for the other quesadillas and enjoy immediately!

Macaroni & Cheese

Total Prep & Cooking Time: 30 minutes

Makes: 4 Helpings

Protein: 15 gm

Carbs: 57 gm

Fiber: 3 gm

Fat: 9 gm

Sugar: 2 gm

Sodium: 327 mg

Saturated Fat: 2 gm

Potassium: 10%

Calcium: 3%

Iron: 29%

Calories: 359

What you need:

●     12 oz. pasta of your choice, egg free

●     0.5 cup of cashews, raw and unsalted

●     0.67 tbsp. tomato paste, no salt added

●     0.33 cup of onion

●     2.5 cloves garlic

●     1 tbsp. lemon juice

●     0.125 cups of nutritional yeast, fortified

●     2.67 tbsp. arrowroot

●     0.125 tsp. turmeric powder

●     0.5 tsp. salt, iodized

●     13.5 cups of water, separated

Steps:

1. Discard the skin of the onion and slice into small sections.

2. Empty 1 cups of the water with 0.25 tsp. of salt into a deep pot.

3. When the water starts to bubble, transfer the pasta inside and heat for approximately 12 minutes.

4. In the meantime, use a food blender to pulse the cashews, tomato paste, onion, garlic, lemon juice, nutritional yeast, arrowroot, turmeric powder, the leftover 1.5 cups of water and the leftover 0.25 teaspoons of salt for approximately 2 minutes until smooth.

5. Distribute the mix into a saucepan and slightly bubble for approximately 8 minutes until the cheese thickens.

6. Separate the water from the pasta and then combine the cheese with the pasta, tossing to fully incorporate.

7. Enjoy immediately!

Oat Bars

Total Prep & Cooking Time: 30 minutes

Makes: 4 Bars

Protein: 3 gm

Carbs: 17 gm

Fiber: 2 gm

Fat: 1 gm

Sugar: 4 gm

Sodium: 57 mg

Saturated Fat: 0 gm

Potassium: 4%

Calcium: 3%

Iron: 5%

Calories: 84

What you need:

●     0.33 cup of oats, rolled

●     0.125 tsp. salt, iodized

●     0.33 cup of whole wheat flour

●     0.67 ripe bananas, mashed

●     0.33 tsp. ground cinnamon

●     1.5 tbsp. pure maple syrup

●     0.33 tsp. baking powder

●     0.125 cup of soy milk

Steps:

1. Adjust your stove to the temperature of 350 Fahrenheit. Set a glass oven dish layered with baking lining.

2. Use a food blender to combine the oats, salt, flour, bananas, cinnamon, maple syrup, baking powder, and soy milk for approximately 2 minutes as the mixture thickens.

3. If you would like to add in fruits or nuts, do that during this step.

4. Press the mix evenly in the base of the prepped dish.

5. Heat for approximately 20 minutes

6. Transfer to the stovetop and wait about 10 minutes before slicing and serving.

Peanut Butter Balls

Total Prep & Cooking Time: 5 minutes

Makes: 6 Balls

Protein: 4 gm

Carbs: 10 gm

Fiber: 4 gm

Fat: 11 gm

Sugar: 5 gm

Sodium: 26 mg

Saturated Fat: 3 gm

Potassium: 1%

Calcium: 3%

Iron: 6%

Calories: 146

What you need:

●     0.125 cup of sunflower seeds, raw and unsalted

●     0.33 tsp. flaxseed, ground

●     0.25 cup of shredded coconut, unsweetened

●     0.33 cup of oats, rolled

●     0.125 cup of peanut butter, natural and unsalted

●     0.25 tsp. pure vanilla extract

●     1.125 tbsp. pure maple syrup

●     0.125 cup of sour cherries, dried

Steps:

1. Using a food blender, integrate the sunflower seeds, flaxseed, coconut, oats, peanut butter, vanilla extract, maple syrup, and cherries for approximately 2 minutes until the batter becomes thick.

2. Section the dough into 6 balls and roll by hand. Arrange on a serving plate and enjoy!

Potato Salad

Total Prep & Cooking Time: 50 minutes

Makes: 4 Helpings

Protein: 4 gm

Carbs: 27 gm

Fiber: 3 gm

Fat: 8 gm

Sugar: 2 gm

Sodium: 566 mg

Saturated Fat: 1 gm

Potassium: 17%

Calcium: 4%

Iron: 11%

Calories: 182

What you need:

For the salad:

●     1.33 stalk celery, sliced thinly

●     22 oz. red potatoes

●     3 Kosher dill pickle spears, chopped finely

●     0.125 cup of red onion, chopped

●     1.33 tbsp. parsley, chopped finely

●     water

●     0.125 cup of dill, chopped finely

●     1.33 full scallions, chopped finely

●     0.5 tsp. salt, iodized and separated

For the dressing:

●     0.25 tsp. black pepper

●     1.33 tbsp. yellow mustard

●     2 tbsp. extra virgin olive oil

●     0.67 tbsp. lemon juice

●     0.25 tsp. salt, iodized

Steps:

1. Scrub the potatoes thoroughly and transfer to a deep pot.

2. Combine the salt and enough water to completely cover the potatoes by a couple of inches. Heat for approximately 18 minutes.

3. Wash the celery and cut into thin slices along with the scallion.

4. Remove the onion skin and throw away. Chop into small sections.

5. Blend the mustard, pepper, olive oil, salt, and lemon juice together until a creamy consistency.

6. Separate the water from the potatoes and transfer to a glass dish.

7. Use a masher to crush into chunks and blend with the scallions, onion, celery, pickles, parsley, dressing and dill until fully integrated.

8. Set in the fridge for approximately half an hour before serving cold. Enjoy!

Raspberry Banana Bars

Total Prep & Cooking Time: 50 minutes

Makes: 4 Bars

Protein: 2 gm

Carbs: 23 gm

Fiber: 3 gm

Fat: 1 gm

Sugar: 7 gm

Sodium: 135 mg

Saturated Fat: 0 gm

Potassium: 3%

Calcium: 2%

Iron: 5%

Calories: 110

What you need:

●     0.67 tbsp. flax meal

●     0.5 cup of raspberries

●     1.67 tbsp. warm water

●     0.33 tsp. baking powder

●     0.75 cup of banana, mashed

●     1.33 tbsp. pure maple syrup

●     0.125 cup of Stevia sweetener

●     1.33 tsp. pure vanilla extract

●     0.67 cup of oats, rolled

●     0.125 tsp. salt, iodized

●     0.67 cup of whole wheat flour

●     0.33 tsp. baking soda

●     0.67 tsp. ground cinnamon

●     0.33 cup of coconut flakes, unsweetened

●     extra virgin olive oil cooking spray

Steps:

1. Set the temperature of your stove to heat at 350°Fahrenheit.

2. Prepare a small oven dish with olive oil spray.

3. Blend the warm water and flax meal together in a glass dish and set to the side for 10 minutes.

4. Use a food blender to pulse the bananas, Stevia and maple syrup for about half a minute.

5. Combine the vanilla extract, baking powder, oats, salt, flour, baking soda, cinnamon and coconut flakes to the blender and pulse for 90 seconds.

6. Crush the raspberries in a separate dish.

7. Distribute a third of the batter mix to the prepped dish.

8. Empty the raspberries on top. Distribute the leftover batter over the top and use a rubber scraper to evenly coat the berries.

9. Heat for 15 minutes and set on the stovetop for about 20 minutes.

10. Then transfer to the fridge for an additional half hour before slicing and serving. Enjoy!

Red Pepper Hummus

Total Prep & Cooking Time: 5 minutes

Makes: 4 Helpings

Protein: 21 gm

Carbs: 67 gm

Fiber: 19 gm

Fat: 9 gm

Sugar: 4 gm

Sodium: 233 mg

Saturated Fat: 1 gm

Potassium: 21%

Calcium: 10%

Iron: 40%

Calories: 418

What you need:

●     1 tbsp. lemon juice

●     15 oz. canned chickpeas, low-sodium with juice drain but reserve liquid

●     0.5 cup of roasted red peppers, chopped roughly

●     1 tbsp. tahini

●     0.15 tsp. cumin powder

●     1 clove garlic

●     0.25 tsp. salt, iodized

Steps:

1. Pulse the lemon juice, chickpeas with juice, red peppers, tahini, cumin powder, garlic, and salt in a food blender for approximately 2 minutes until the consistency is smooth.

2. Serve immediately and enjoy!

Roasted Chickpeas

Total Prep & Cooking Time: 90 minutes

Makes: 4 Helpings

Protein: 6 gm

Carbs: 25 gm

Fiber: 5 gm

Fat: 1 gm

Sugar: 0 gm

Sodium: 319 mg

Saturated Fat: 0 gm

Potassium: 4%

Calcium: 3%

Iron: 9%

Calories: 132

What you need:

●     2 tsp. onion powder

●     15 oz. canned chickpeas, low-sodium, drained and rinsed

●     2 tsp. garlic powder

●     2 tsp. black pepper

Steps:

1. Set the temperature of your stove to heat a 400 Fahrenheit.

2. Prepare a rimmed flat sheet with a section of tin foil.

3. Empty the chickpeas in a glass dish. Dust with the onion powder, garlic powder, and pepper. Toss to completely coat.

4. Arrange the chickpeas on the prepped sheet and heat for a total of 20 minutes.

5. Use a spatula to release the chickpeas from the foil and warm for approximately 18 additional minutes. Adjust the stove temperature to off.

6. Open the stove door to release some steam and then close again.

7. Let the chickpeas warm for about an hour. Enjoy immediately or store for up to a week in a container with a lid.

Strawberry Cake

Total Prep & Cooking Time: 60 minutes

Makes: 4 Helpings

Protein: 3 gm

Carbs: 17 gm

Fiber: 1 gm

Fat: 19 gm

Sugar: 5 gm

Sodium: 327 mg

Saturated Fat: 9 gm

Potassium: 3%

Calcium: 4%

Iron: 5%

Calories: 254

What you need:

For the batter:

●     0.25 tbsp. pure vanilla extract

●     0.125 cup of vegan butter, stick and softened

●     2 oz. vegan cream cheese, softened

●     0.25 tsp. salt, iodized

●     1 cup of Swerve sweetener, confectioner

●     0.25 cup of pure maple syrup

●     0.33 cup of almond milk, unsweetened

●     0.25 tbsp. lemon juice

●     1 tsp. vinegar

●     0.75 cups of all-purpose flour

●     0.125 cup of extra virgin olive oil

●     1 tbsp. coconut oil, melted

●     0.25 tsp. baking soda

●     4 oz. fresh strawberries, tops removed and sliced

●     0.25 tbsp. baking powder

For the frosting:

●     3.125 oz. vegan cream cheese

●     0.75 tbsp. pure maple syrup

●     3.125 oz. canned coconut cream, full fat, cold and liquid discarded

Steps:

1. Set your stove to the temperature of 350°Fahrenheit.

2. Dissolve the coconut oil in the microwave for about half a minute.

3. Using a 6-inch cake pan, form a circle out of baking lining in order to line the base of the pan. Apply the coconut oil to the base and sides using a pastry brush.

4. Set in the freezer until the batter is ready.

5. Use an electric beater to pulse the cream cheese for approximately 90 seconds. Combine the maple syrup and coconut cream and continue to beat for another 4 minutes until it stiffens. Refrigerate until ready to use.

6. Use a glass dish to combine the vinegar and almond milk and set to the side.

7. Utilize a food blender to pulverize the Stevia for about 15 seconds.

8. Combine the butter and cream cheese and beat for approximately 3 minutes until the consistency is smooth but still thick.

9. Blend the salt, baking powder, baking soda, Stevia and flour with a whisk to remove any present lumps.

10. Combine the sour milk, vanilla extract, and olive oil and use an electric blender to integrate for approximately 60 seconds. Do not over mix.

11. Distribute the batter to the frozen pan and heat for approximately 25 minutes. The final result is going to be a very light golden color. Ensure it is cooked through the center.

12. Transfer to the stovetop and let it sit for about 10 minutes. Then refrigerate for 10 minutes before frosting.

13. In the meantime, wash the strawberries and discard the stems. Generously slice into chunks.

14. Arrange the cake on a platter and coat the top with the whipped cream and then the strawberries. Slice and enjoy!

Sweet Potato Fries

Total Prep & Cooking Time: 70 minutes

Makes: 4 Helpings

Protein: 2 gm

Carbs: 35 gm

Fiber: 5 gm

Fat: 14 2 gm

Sugar: 1 gm

Sodium: 587 mg

Saturated Fat: 1 gm

Potassium: 20%

Calcium: 2%

Iron: 4%

Calories: 165

What you need:

●     1 lb. sweet potatoes, sliced in thin strips

●     2 tsp. arrowroot

●     0.67 tsp. salt, iodized

●     3 cups of cold water

●     1 tbsp. extra virgin olive oil

Steps:

1. Prepare the potatoes by thinly slicing and transfer to a glass dish with the water. Leave for a duration of half an hour.

2. About 10 minutes after starting to soak, adjust the temperature of the stove to 450°Fahrenheit. Layer a flat sheet with a section of the baking lining.

3. Discard the water and use a kitchen towel to separate any extra moisture.

4. Dust the potatoes with arrowroot and olive oil and completely coat by tossing.

5. Arrange the potatoes on the prepped sheet with a small amount of space in between.

6. Heat for approximately 35 minutes and toss at the halfway mark.

7. Transfer to the stovetop to dust with the salt. Serve immediately with your favorite condiments.

Tater Tots

Total Prep & Cooking Time: 45 minutes

Makes: 4 Helpings

Protein: 3 gm

Carbs: 27 gm

Fiber: 2 gm

Fat: 4 gm

Sugar: 2 gm

Sodium: 469 mg

Saturated Fat: 2 gm

Potassium: 10%

Calcium: 3%

Iron: 5%

Calories: 161

What you need:

●     0.25 tsp. pepper

●     12 oz. white potato

●     0.33 cup of vegan cheddar cheese, grated

●     1 tbsp. all-purpose flour

●     cold water

●     0.33 clove garlic, crushed

●     0.5 tsp. salt, iodized

●     0.125 cup of panko breadcrumbs

●     2 tbsp. extra virgin olive oil

Steps:

1. Thoroughly scrub the potatoes and peel if you wish. Slice them into small chunks. Transfer to a deep pot and empty enough cold water to have approximately 2 inches above the potatoes.

2. Blend 0.5 teaspoon of the salt to the pot. Once the water starts to bubble, set a timer for 10 minutes.

3. Separate the water from the potatoes and crush with a masher.

4. Combine the cheddar cheese, pepper, garlic, and flour to the potatoes and toss to incorporate. Leave to the side for approximately 10 minutes.

5. Empty the breadcrumbs on a plate and warm the olive oil in a frying pan.

6. Create the tots by hand and then rotate in the breadcrumbs to coat fully.

7. Arrange in the hot oil and warm for about 3 minutes before turning to the other side. Heat for another 4 minutes and remove with a spoon with slots to a platter.

8. Enjoy while hot and enjoy!

Vegetable Chips

Total Prep & Cooking Time: 30 minutes

Makes: 4 Helpings

Protein: 3 gm

Carbs: 16 gm

Fiber: 3 gm

Fat: 0 gm

Sugar: 8 gm

Sodium: 370 mg

Saturated Fat: 0 gm

Potassium: 11%

Calcium: 2%

Iron: 10%

Calories: 70

What you need:

- 1 medium sweet potato

- 2 medium beetroot

- 1.5 medium carrots

- 1 small turnip

- 0.5 tsp. salt

- 1 medium zucchini

- 0.5 tsp. pepper

- 1 tbsp. extra virgin olive oil

Steps:

1. Set your stove to the temperature of 400°Fahrenheit. Use baking lining to layer a flat sheet with a rim.

2. Scrub the beetroot, zucchini, carrots, and turnip. Use a mandolin to thinly slice all the vegetables uniformly. Transfer to a glass dish.

3. Blend the pepper, olive oil, and salt completely covering the vegetables.

4. Arrange on the prepped pan without layering. Heat for 10 minutes and then turn them over.

5. Heat for approximately 8 more minutes, just before any of the sides start turning brown.

6. Wait about 5 minutes before serving.

Chef Tip:

- You can substitute other vegetables in place of the ones in this recipe. Just know that the cook times may vary slightly. However, this will be minimized if you use the mandolin to cut them into uniform slices.

Veggie Pinwheels

Total Prep & Cooking Time: 15 minutes

Makes: 4 Helpings

Protein: 9 gm

Carbs: 37 gm

Fiber: 8 gm

Fat: 18 gm

Sugar: 3 gm

Sodium: 596 mg

Saturated Fat: 6 gm

Potassium: 6%

Calcium: 6%

Iron: 7%

Calories: 341

What you need:

- 8 tbsp. vegan cream cheese

- 0.5 bell pepper your choice of color(s), sliced thinly

- 2 carrots, sliced thinly

- 3 radishes, sliced thinly

- 1 medium cucumber, sliced thinly

- 1.5 cups of arugula

- 4 whole wheat tortillas

Steps:

1. Rinse the bell pepper, carrots, radishes, cucumber, and arugula thoroughly. Roughly chop the arugula and set aside.

2. Section the cucumber, radishes, carrots, and bell pepper into long strips.

3. On a flat surface, arrange the tortillas and apply 2 tablespoons of the cream cheese onto each to the edges.

4. Then equally layer the cucumber, radish, carrot, bell pepper, and arugula leaves in the center base of each.

5. Rotate the tortilla to enclose the filling and then slice each into 3 or 4 sections.

6. Enjoy immediately!

Chapter 8: Desserts Recipes

Brownie Balls

Total Prep & Cooking Time: 55 minutes

Makes: 6 Balls

Protein: 13 gm

Carbs: 40 gm

Fiber: 13 gm

Fat: 21 gm

Sugar: 4 gm

Sodium: 96 mg

Saturated Fat: 2 gm

Potassium: 3%

Calcium: 10%

Iron: 35%

Calories: 417

What you need:

- 0.125 tsp. salt, iodized

- 6 tbsp. Dutched cocoa powder, unsweetened

- 0.125 cup of almond butter, unsalted

- 1.25 tbsp. pure vanilla extract

- 3.6 tbsp. pure maple syrup

- 0.125 cup of whole wheat flour

- 1.25 cup of vegan dark chocolate chips, unsweetened

Steps:

1. Blend the salt, cocoa powder, almond butter, vanilla extract, and maple syrup in a glass dish until integrated. The consistency should be a thick batter.

2. Combine the chocolate chips and fully incorporate.

3. Equally divide the batter into 6 sections and create spheres out of each.

4. Arrange on a serving platter and enjoy immediately!

Carrot Cake Bites

Total Prep & Cooking Time: 20 minutes

Makes: 10 Bites

Protein: 2 gm

Carbs: 12 gm

Fiber: 2 gm

Fat: 3 gm

Sugar: 4 gm

Sodium: 42 mg

Saturated Fat: 2 gm

Potassium: 2%

Calcium: 1%

Iron: 8%

Calories: 77

What you need:

- 0.33 medium carrot, peeled and chopped

- 0.125 cup of almond butter, unsalted

- 0.125 cup of pure maple syrup

- 0.67 cups of shredded coconut, unsweetened

- 0.67 cups of oats, rolled

- 0.125 tsp. salt, iodized

- 0.125 pure vanilla extract

- 0.33 tsp. ground cinnamon

Steps:

1. Thoroughly clean the carrots and remove the skins. Chop into big chunks and transfer to a food blender.

2. Pulse for approximately 2 minutes until the carrots are small bits.

3. Transfer to a glass dish. Combine the coconut and oats in the food blender and pulse for another 2 minutes.

4. Blend the carrots, almond butter, maple syrup, salt, vanilla extract, and cinnamon and pulse for a total of 2 minutes until the batter thickens.

5. Section into 10 pieces and hand roll into spheres and serve immediately.

Cashew Pumpkin Pudding

Total Prep & Cooking Time: 25 minutes

Makes: 4 Helpings

Protein: 11 gm

Carbs: 3 gm

Fiber: 2 gm

Fat: 15 gm

Sugar: 10 gm

Sodium: 28 mg

Saturated Fat: 8 gm

Potassium: 4%

Calcium: 2%

Iron: 10%

Calories: 206

What you need:

For the pudding:

- 0.125 tsp. ground nutmeg

- 0.5 cup of cashews, unsalted and soaked

- 1 cup of water

- 0.125 tsp. salt, iodized

- 0.33 cup of pumpkin puree

- 0.25 tsp. ground cinnamon

- 0.125 cup of maple syrup

- 0.25 cup of almond milk, unsweetened

- 0.5 tbsp. coconut oil, melted

- 0.125 ground cloves

For the whipped cream:

- 7.5 oz. canned coconut milk, full-fat, unsweetened and cold

- 1 tbsp. Stevia sweetener

- 0.5 tsp. pure vanilla extract

Steps:

1. Heat the water using a saucepan until it is starting to bubble. Empty the cashews in the saucepan and leave for about 10 minutes.

2. Separate the solid part of the coconut milk and distribute to a glass dish.

3. For approximately 4 minutes, use an electric beater to stiffen the milk.

4. Combine the vanilla extract and Stevia and beat for another 60 seconds.

5. Refrigerate until needed.

6. Separate the water from the cashews, and transfer to a food blender.

7. Pulse the nutmeg, salt, pumpkin puree, cinnamon, maple syrup, almond milk, coconut oil, and cloves for approximately 3 minutes.

8. Make sure all the ingredients are incorporated.

9. Divide equally into individual glasses or a dish. Finish with the whipped cream and enjoy immediately!

Chef Tip:

- This recipe will keep fresh in the fridge for 6 days when kept in a lidded tub.

Cherry Chocolate Bites

Total Prep & Cooking Time: 40 minutes

Makes: 6 Bites

Protein: 2 gm

Carbs: 17 gm

Fiber: 2 gm

Fat: 13 gm

Sugar: 8 grams

Sodium: 67 mg

Saturated Fat: 10 gm

Potassium: 2%

Calcium: 2%

Iron: 6%

Calories: 186

What you need:

For the batter:

- 0.125 cup of almonds, raw and unsalted

- 0.67 tbsp. coconut oil

- 0.33 cup of oats, rolled

- 0.67 tbsp. pure maple syrup

- 0.25 tsp. ground cinnamon

- 0.67 tbsp. Dutched cocoa powder, unsweetened

- 0.25 tsp. salt, iodized

For the topping:

- 2.67 tbsp. Dutched cocoa powder, unsweetened

- 4 tbsp. coconut oil

- 3.33 tbsp. pure maple syrup

- 0.67 cup of sweet cherries

- extra virgin olive oil cooking spray

Steps:

1. Coat a 6 cavity cupcake tin with the olive oil spray.

2. Use a food blender to combine the salt, cinnamon, cocoa powder, maple syrup, coconut oil, oats, and almonds for approximately 2 minutes until crumbly.

3. Distribute 1 tablespoon of the mix into each cavity of the prepped tin.

4. Use the food processor to pulse the coconut oil, maple syrup, and cocoa powder for approximately half a minute.

5. Scoop approximately a tablespoon of the chocolate mixture into each cavity. Smooth out with the back of a spoon.

6. Chop the cherries into small sections. Evenly distribute over the pudding.

7. Finish with the leftover crumble. Freeze for a duration of 20 minutes.

8. Transfer to the countertop and wait about 10 minutes before enjoying.

Chia Vanilla Pudding

Total Prep & Cooking Time: 125 minutes

Makes: 4 Helpings

Protein: 5 gm

Carbs: 17 gm

Fiber: 10 gm

Fat: 11 gm

Sugar: 3 gm

Sodium: 95 mg

Saturated Fat: 1 gm

Potassium: 5%

Calcium: 26%

Vitamin D: 3%

Iron: 14%

Calories: 177

What you need:

- 2 tsp. pure vanilla extract

- 0.5 cup of chia seeds

- 1 tbsp. pure maple syrup

- 2 cups of almond milk, unsweetened

Steps:

1. Blend the vanilla extract, chia seeds, maple syrup, and almond milk until the consistency is smooth.

2. Refrigerate for approximately 2 hours while tossing twice to ensure the seeds do not stay on the base of the dish.

3. Enjoy!

Chocolate Chip Cookies

Total Prep & Cooking Time: 15 minutes

Makes: 12 Cookies

Protein: 1 gm

Carbs: 15 gm

Fiber: 1 gm

Fat: 5 gm

Sugar: 9 gm

Sodium: 107 mg

Saturated Fat: 2 gm

Potassium: 1%

Calcium: 1%

Vitamin D: 0%

Vitamin A: 0%

Iron: 3%

Calories: 108

What you need:

●     0.25 cup of pure maple syrup

●     0.75 cup of all-flour flour

●     0.5 tsp. baking soda

●     0.25 cup of Stevia sweetener

●     0.33 cup of vegan dark chocolate chips, unsweetened

●     2 tbsp. almond milk, unsweetened

●     0.25 tsp. salt, iodized

●     2 tbsp. extra virgin olive oil

●     0.25 tsp. pure vanilla extract

Steps:

1. Blend the maple syrup, flour, baking soda, Stevia, almond milk, salt, olive oil, and vanilla extract is a food blender for approximately 2 minutes.

2. Hand mix the chocolate chips into the batter and incorporate.

3. Freeze for about 60 minutes.

4. About 20 minutes before you are ready to finish, set your stove to the temperature of 325°Fahrenheit. Prepare a flat sheet with a layer of baking lining.

5. Divide the dough equally into 12 sections. Create a mound out of each.

6. Arrange on the prepped sheet leaving about 2 inches between.

7. Heat for a total of 11 minutes and move to the stovetop. Leave for 10 minutes before serving warm.

Cream Cheese Cookies

Total Prep & Cooking Time: 35 minutes

Makes: 6 Cookies

Protein: 1 gm

Carbs: 6 gm

Fiber: 0 gm

Fat: 9 gm

Sugar: 0 gm

Sodium: 157 mg

Saturated Fat: 3 gm

Potassium: 0%

Calcium: 2%

Iron: 3%

Calories: 104

What you need:

●     0.33 cup of all-purpose flour

●     1.67 tbsp. vegan butter, unsalted and softened

●     1.25 oz. vegan cream cheese, softened

●     0.33 cup of Stevia sweetener

●     0.25 tsp. salt, iodized

Steps:

1. Layer a section of baking lining on a flat sheet and set aside.

2. Combine the Stevia, cream cheese and butter using an electric blender for approximately 4 minutes.

3. Pulse the salt and flour into the mix for an additional 90 seconds.

4. Fill a pastry bag approximately half full of the mix and distribute onto the prepped flat sheet by creating the shape of a flat pinwheel about 2 inches wide for each cookie. Remember to leave enough space in between.

5. Refill the bag as necessary until all batter is used.

6. Freeze for approximately 20 minutes then transfer to the stove for about 12 minutes.

7. Transfer to the stovetop and wait for about 5 minutes before serving warm.

Molasses Cookies

Total Prep & Cooking Time: 25 minutes

Makes: 12 Cookies

Protein: 1 gm

Carbs: 3 gm

Fiber: 1 gm

Fat: 3 gm

Sugar: 1 gm

Sodium: 80 mg

Saturated Fat: 1 gm

Potassium: 1%

Calcium: 1%

Iron: 1%

Calories: 42

What you need:

●     0.25 tsp. baking soda

●     2 oz. almond flour, blanched

●     0.5 tbsp. almond milk, unsweetened

●     0.25 tsp. salt, iodized

●     2 tbsp. coconut flour

●     0.25 tsp. ground cinnamon

●     .75 tbsp. blackstrap molasses

●     2.125 tbsp. vegan butter, unsalted

●     0.25 tsp. ground cloves

●     2 oz. pure maple syrup

●     0.25 tsp. ground ginger

Steps:

1. Set the temperature of the stove to 325°Fahrenheit. Set aside a flat sheet layered with baking lining.

2. Combine the almond flour, cinnamon, cloves, ginger, salt, baking soda and 2 tablespoons of the coconut flour with a whisk to remove all lumpiness.

3. Pulse the butter in a food blender for approximately 45 seconds. Blend the maple syrup, milk and molasses and integrate for another half minute.

4. Finally, incorporate the flour mix slowly until fully blended.

5. Divide the batter evenly on the prepped sheet leaving about 2 inches in between.

6. Slightly press upon each to flatten out more. It is ok if they are almost touching during this stage.

7. Heat for approximately 8 minutes and transfer to the stovetop.

8. Wait about 5 minutes before serving or arranging on a wire rack to store.

Peanut Butter Chocolate Bars

Total Prep & Cooking Time: 60 minutes

Makes: 8 Bars

Protein: 15 gm

Carbs: 22 gm

Fiber: 8 gm

Fat: 25 gm

Sugar: 9 gm

Sodium: 3 mg

Saturated Fat: 4 gm

Potassium: 8%

Calcium: 3%

Iron: 8%

Calories: 352

What you need:

●     0.75 cup of peanut butter, unsalted, natural and divided

●     0.25 cup of pure maple syrup

●     0.25 cup of coconut flour

●     0.5 cup of vegan dark chocolate chips, unsweetened

●     0.25 cup of unsalted, natural peanut butter

Steps:

1. Use a section of baking lining to cover an 8-inch square pan.

2. In a glass dish, blend the coconut flour, maple syrup, and 0.5 cup of peanut butter until the batter thickens.

3. Empty into the prepped pan and use a spatula to evenly distribute.

4. Use a microwave-safe dish to liquefy the chocolate chips and the leftover 0.25 cup of peanut butter. Heat for 20 seconds and toss. Repeat the process until the consistency is smooth.

5. Distribute to the pan evenly and freeze for approximately 50 minutes. Slice and serve. Enjoy!

Rice Pudding

Total Prep & Cooking Time: 60 minutes

Makes: 4 Helpings

Protein: 23 gm

Carbs: 37 gm

Fiber: 2 gm

Fat: 1 gm

Sugar: 12 gm

Sodium: 95 mg

Saturated Fat: 0 gm

Potassium: 12%

Calcium: 3%

Iron: 20%

Calories: 160

What you need:

- 0.5 cup of white rice, uncooked and rinsed

- 4 cups of almond milk, unsweetened

- 1.25 cups of water

- 0.25 tsp. salt, iodized

- 0.25 cup of pure maple syrup

- 0.5 cup of raisins

Steps:

1. Use a saucepan to empty the rinsed rice and water. When the water starts to bubble, turn the burner down and let it slowly bubble for approximately 10 minutes.

2. Separate the remaining water in the pot and combine the salt and coconut milk. Warm for another 25 minutes while tossing occasionally.

3. Adjust the burner to the lowest temperature and blend the maple syrup and raisins.

4. Heat for an additional 15 minutes while constantly tossing as the mix reduces.

5. Serve immediately for hot pudding or refrigerate for approximately an hour to the cooler variety. Enjoy!

Conclusion

I hope you enjoyed your copy of the Vegan Meal Prep. Let’s hope it left you with all of the information that you needed about how to follow a Vegan lifestyle while losing weight with the incredible recipes included. I also hope that it gave the beginners the confidence they need to get started on this healthy lifestyle today.

What you want to do next is to remember your favorites and head to the market. Pay attention to the seasons and prepare your menu around the items that are available fresh from the vines. Recall the tips on buying items in bulk and definitely support your local farmers and vendors.

Remember, to realize your goals easily and quickly, get a medical exam to find out your current levels of nutrients in your body so you will know which supplements will be required for you to be at optimum levels. It is better to work with your body and not against it.

If you are finding that you are not reaching your weight loss goals quickly enough, regroup and revisit the possible reasons behind your plateau. Adjust your eating habits and lifestyle as required and start seeing the results once again.

Feel free to use these recipes as a base to expand upon the varieties that can be enjoyed in addition to what recipes were included. You will never grow tired of the endless possibilities in a Vegan lifestyle.

Good luck in your new or continued journey and keep positive as you are helping yourself and the environment around you.

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

Extra Bonus:

Exercises to Help Maximize Weight Loss

Whenever one begins a new diet, there is a period of adjustment to the new eating plan. One thing many people worry about is losing muscle tone. This is not as big a consideration on the keto diet since the keto diet is designed to eliminate fatty waste from the body while maintaining good cellular growth. As with any diet, weight loss on the keto diet will be aided with the addition of exercise. Don’t panic. I’m not suggesting you immediately begin training for a marathon, although you might eventually feel so good that you want to! But I do want to show you how incorporating some movement into your daily routine can help you with your weight loss goals.

The easiest method of exercising is walking. Man was built to walk. Our bodies crave the type of movement that walking gives us. Long strides accompanied by loose arm swings—perfection! Walking is fairly simple, too. It requires no special equipment other than a comfortable pair of walking shoes.

If you have access to a pool, then swimming is another marvelous form of exercise. Whether you are swimming laps of merely walking through the water, you will burn calories.

Keep in mind that any physical movement can be considered exercise. Anything that gets your body moving will help you burn more calories and fat and push you that much closer to your weight loss success. Walk the dog, push a lawnmower around the yard, throw the football with the kids, roller skate, play volleyball or basketball, jump rope, rake leaves—in other words, get out and move. Moving is exercise, and exercise doesn’t need to be boring.

Don’t overlook weight lifting. I’m not talking about the heavy dumbbell lift guaranteed to make you look like Popeye. There are two ways to lift weights. Smaller weights lifted at a higher number of repetitions will lead to lean muscles. Heavier weights lifted until the muscle is fatigued will result in muscle mass growth. Both methods are desirable for building that strong, lean body you are striving for.

Boxing is another good aerobic and strength combining exercise you can use to facilitate weight loss. Again, you don’t really need to purchase any special equipment. While it would be nice to have a workout bag hanging in the basement for you to pummel, you can get the same effect by punching a pillow or the dancing around punching the air. The key is to keep moving.

If you feel the need to have specific exercises to help you on your journey, that’s easy enough. There is any number of sources for exercise. Some of the more popular ones you can do at home are squats, lunges, pushups, planks, and jumping jacks.

It is not necessary to join a gym unless you really want to or you find you need the motivation of a personal trainer to reach your goals. Don’t overlook the local community college or recreation center. Many of them offer exercise classes or informal sports teams. Any of these things will get you moving. And moving is exercise.

Index for the Recipes

Chapter 4: Breakfast Recipes

Apple Oatmeal

Banana Bread Muffins

Blueberry Scones

Breakfast Potatoes

Breakfast Quesadillas

Cinnamon Buns

Cinnamon Oatmeal Muffins

Loaded Nachos

Mushroom & Asparagus Quiche

Potato Tacos

Quinoa Breakfast Bowl

Quinoa Grits

Quinoa Pancake

Sausage & Cheese Biscuit Casserole

Savory Breakfast Sandwich

Scrabbled Tofu Sandwiches

Spicy Cheddar Biscuits

Sweet Potato Toast

Vegetable Skillet

Whole Wheat Waffles

Chapter 5: Lunch Recipes

Asian Wraps

Broccoli Salad

Carbonara Pasta

Chickpea Salad

Cobb Salad

Grilled Cheese Panini

Hot Tofu Scramble

Jambalaya

Pasta Salad

Penne Rosa

Quinoa Salad Bowls

Roasted Veggie Bowl

Savory Rice Wraps

Sesame Ramen

Spicy Rice & Beans

Spinach Pasta

Stuffed Zucchini

Tomato Soup

Tuna Salad

Vegetable Fritters

Chapter 6: Dinner Recipes

Black Bean Soup

Coconut Curry

Cream of Mushroom Soup

Fettuccine Alfredo

French Onion Soup

Fried Rice

General Tso`s Bowl

Hearty Lasagna

Hot Potato Curry

Moroccan Couscous Salad

Sesame Cauliflower

Spicy Potato Soup

Stuffed Bell Peppers

Stuffed Pasta Shells

Sweet & Spicy Tofu

Thick Vegan Chili

Tomato Alfredo

Tortilla Soup

Vegetable Wellington

Veggie Pizza

Chapter 7: Snack Recipes

Avocado Chocolate Mousse

Banana Granola Muffins

Berry Bites

Cheese Crackers

Date Balls

Granola Bars

Hot & Sweet Edamame

Humus Quesadillas

Macaroni & Cheese

Oat Bars

Peanut Butter Balls

Potato Salad

Raspberry Banana Bars

Red Pepper Hummus

Roasted Chickpeas

Strawberry Cake

Sweet Potato Fries

Tater Tots

Vegetable Chips

Veggie Pinwheels

Chapter 8: Dessert Recipes

Brownie Balls

Carrot Cake Bites

Cashew Pumpkin Pudding

Cherry Chocolate Bites

Chia Vanilla Pudding

Chocolate Chip Cookies

Cream Cheese Cookies

Molasses Cookies

Peanut Butter Chocolate Bars

Rice Pudding

Table of Contents

Introduction

Chapter 1: What is Veganism?

Chapter 2: Veganism & Health

Chapter 3: Vegan Meal Prep

Chapter 4: Breakfast Recipes

Apple Oatmeal

Banana Bread Muffins

Blueberry Scones

Breakfast Potatoes

Breakfast Quesadillas

Cinnamon Buns

Cinnamon Oatmeal Muffins

Loaded Nachos

Mushroom & Asparagus Quiche

Potato Tacos

Quinoa Breakfast Bowl

Quinoa Grits

Quinoa Pancake

Sausage & Cheese Biscuit Casserole

Savory Breakfast Sandwich

Scrabbled Tofu Sandwiches

Spicy Cheddar Biscuits

Sweet Potato Toast

Vegetable Skillet

Whole Wheat Waffles

Chapter 5: Lunch Recipes

Asian Wraps

Broccoli Salad

Carbonara Pasta

Chickpea Salad

Cobb Salad

Grilled Cheese Panini

Hot Tofu Scramble

Jambalaya

Pasta Salad

Penne Rosa

Quinoa Salad Bowls

Roasted Veggie Bowl

Savory Rice Wraps

Sesame Ramen

Spicy Rice & Beans

Spinach Pasta

Stuffed Zucchini

Tomato Soup

Vegetable Fritters

Chapter 6: Dinner Recipes

Black Bean Soup

Coconut Curry

Cream of Mushroom Soup

Fettuccine Alfredo

French Onion Soup

Fried Rice

General Tso`s Bowl

Hearty Lasagna

Hot Potato Curry

Moroccan Couscous Salad

Sesame Cauliflower

Spicy Potato Soup

Stuffed Bell Peppers

Stuffed Pasta Shells

Sweet & Spicy Tofu

Thick Vegan Chili

Tomato Alfredo

Tortilla Soup

Vegetable Wellington

Veggie Pizza

Chapter 7: Snack Recipes

Avocado Chocolate Mousse

Banana Granola Muffins

Berry Bites

Cheese Crackers

Date Balls

Granola Bars

Hot & Sweet Edamame

Humus Quesadillas

Macaroni & Cheese

Oat Bars

Peanut Butter Balls

Potato Salad

Raspberry Banana Bars

Red Pepper Hummus

Roasted Chickpeas

Strawberry Cake

Sweet Potato Fries

Tater Tots

Vegetable Chips

Veggie Pinwheels

Chapter 8: Desserts Recipes

Brownie Balls

Carrot Cake Bites

Cashew Pumpkin Pudding

Cherry Chocolate Bites

Chia Vanilla Pudding

Chocolate Chip Cookies

Cream Cheese Cookies

Molasses Cookies

Peanut Butter Chocolate Bars

Rice Pudding

Conclusion

Extra Bonus:

Exercises to Help Maximize Weight Loss

Index for the Recipes