Plant Based Diet Cookbook 2000 Day Delicious Healthy Whole Food Recipes For Beginners 21 Day Meal Plan

Copyright © 2021 by Naomi Thomson
All rights reserved worldwide.

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from the publisher, except for the inclusion of brief quotations in a review.
Warning-Disclaimer
The purpose of this book is to educate and entertain. The author or
publisher does not guarantee that anyone following the techniques,
suggestions, tips, ideas, or strategies will become successful. The author
and publisher shall have neither liability or responsibility to anyone with
respect to any loss or damage caused, or alleged to be caused, directly or
indirectly by the information contained in this book.
CONTENTS
WHAT IS A PLANT-BASED DIET?
ARE PLANT-BASED DIETS HEALTHY?
HOW CAN THOSE FOLLOWING PLANT-BASED DIETS ENSURE
THEY’RE GETTING ALL THE NUTRIENTS THEY NEED?
WHAT ARE YOUR TOP TIPS TO FOLLOW A BALANCED, PLANT-
BASED DIET?
21-Day Meal Plan
BREAKFASTS RECIPES
Sweet Kiwi Oatmeal Bars
Spinach Artichoke Quiche
Sweet Potato Smoothie
Cherry And Poppy Seed Muffins
Potato Skillet Breakfast
Nutty Morning Bread Pudding
Oatmeal Raisin Breakfast Cookie
Coconut Granola With Prunes
Mixed Berry Smoothie
Scrambled Tofu With Bell Pepper
Tomato Tofu Scramble
Peanut Butter Protein Smoothie
SNACKS & DESSERTS RECIPES
Sesame
Fudgy Brownies (pressure Cooker)
Homemade Seedy Bars
Maple-pumpkin Cookies
Coconut And Almond Truffles
Melon Chocolate Pudding
Garbanzo Quesadillas With Salsa
Nacho Stuffed Button Mushrooms
Chocolate Granola
Coconut And Blueberries Ice Cream
Swiss Chard & Pecan Stuffed Mushrooms
Fruit And Almond Crisp
BEANS AND GRAINS RECIPES
Black Bean And Corn Salad With Cilantro Dressing
Coconut Curry Lentils
Black Beans And Rice
Three-bean Cassoulet
Pecan Rice
Mediterranean Chickpea Casserole
Coconut-peanut Chickpeas And Vegetables
Lentil And Wild Rice Soup
Five-spice Farro
Quinoa And Chickpeas Salad
Chickpeas With Lemon And Spinach
Broccoli And Rice Stir Fry
VEGETABLES & SIDE DISHES
Hummus Quesadillas
Nooch Popcorn
Tomato And Basil Sauce
Smoky Coleslaw
Roasted Carrots With Herbs
Classic Avocado Tartines
Roasted Rosemary Potatoes
Sautéed Zucchini With Herbs
French Onion Pastry Puffs
Ratatouille (pressure Cooker)
Roasted Cauliflower With Herbs
Baked Brussels Sprouts
SALADS RECIPES
Broccoli & Mango Rice Salad
Chopped Salad
Squash Salad
Mediterranean Quinoa Salad
Savory Pasta Salad With Cannellini Beans
Tomato Bean & Bulgur Salad
Cobb Salad With Portobello Bacon
Indonesian-style Potato Salad
French-style Potato Salad
Carrot & Cabbage Salad With Avocado & Capers
The Great Green Salad
Bean & Farro Salad
SOUPS AND STEWS RECIPES
Creamy Pumpkin And Toasted Walnut Soup
Eggplant, Onion And Tomato Stew
Lasagna Soup
Classic Cream Of Broccoli Soup
Indonesian Vegetable Stew
Sweet Potato And Peanut Soup With Baby Spinach
Italian Nonna’s Pizza Salad
Zesty Black Bean Soup
Spanish Gazpacho
Kale And Cauliflower Salad
Pomegranate And Walnut Stew
Potato And Corn Chowder
SAUCES & CONDIMENTS RECIPES
Alfredo Sauce
Avocado Pudding
Cheese Sauce
Coriander Tahini Sauce
Miso Sauce
Classic Ranch Dressing
Easy Tofu Hollandaise
Saffron Pistachio Beverage
Garlic Alfredo Sauce
Favorite Cranberry Sauce
Bbq Sauce
OTHER FAVORITES RECIPES
Thanksgiving Herb Gravy
Grilled Tofu Mayo Sandwiches
Tamari Toasted Almonds
Chocolate Mousse Cake
Mushroom Steaks
Baked Potatoes & Asparagus & Pine Nuts
‘sweet Tang’ And Chia Smoothie
Kale And Lemon Salad
Cuban-style Millet
Mediterranean Chickpeas With Vegetables
Teff Porridge With Dried Figs
WHAT IS A PLANT-BASED DIET?
What are the benefits of eating a plant-based diet, and how can you make
sure it's healthy and balanced? Our nutritionist shares her top tips...
A plant-based diet is any diet that focuses around foods derived from plant
sources. This can include fruit, vegetables, grains, pulses, legumes, nuts and
meat substitutes such as soy products.
People often have different interpretations of what ‘plant-based’ eating

looks like. Some people still include small amounts of animal products such
as meat and fish, while focusing mainly on vegetarian foods – this is
referred to as a semi-vegetarian or flexitarian diet. Plans that cut out meat
but still include fish are referred to as pescatarian diets. People who don’t
eat meat or fish but still include dairy and eggs are referred to as vegetarian,
while those who cut out any animal derived products, including dairy, eggs,
honey and gelatin are referred to as vegan.
People following plant-based diets and consuming a wide variety of fruits,

vegetables and pulses are likely to find it easier to meet their five-a-day
target. Due to this, they are also likely to have good intakes of fibre and the
vitamins and minerals that are present in fruit and vegetables, including
folate, vitamin C and potassium, all of which are important for good health.
However, it is worth noting that ‘plant-based’ does not automatically mean

‘healthy’, particularly when it comes to processed and packaged foods.
Technically, products such as refined sugar, white flour and certain
vegetable fats can all be labelled ‘plant-based’ as they are vegetarian, but
this does not mean that they should make up the bulk of a healthy diet.
ARE PLANT-BASED DIETS
HEALTHY?
Plant-based diets including vegan diets can be healthy, as long as they are
balanced and nutritionally adequate. When followed consistently, a well-
balanced, plant-based diet that focuses on wholegrains, fruit, vegetables,
legumes, nuts and seeds may provide health benefits. These include a lower
body mass index (BMI), lower cholesterol levels and a reduced incidence
of chronic diseases including type
2 diabetes, heart disease and even protection from some cancers including
prostate and breast cancer.
Like any diet, the health benefits are dependent on the quality and
nutritional adequacy of the diet – this means replacing refined, typically
‘white’ carbohydrates with wholegrains, avoiding sugary, sweetened drinks
and confectionery and focusing on good quality plant-based protein and
fats, such as those found in nuts and seeds.
HOW CAN THOSE FOLLOWING
PLANT-BASED DIETS ENSURE
THEY’RE GETTING ALL THE
NUTRIENTS THEY NEED?
When following a plant-based diet there are some key nutrients that you
should focus on. These include protein, vitamin B12, the vitamins and
minerals needed for bone health including calcium and vitamin D as well as
the essential omega-3 fatty acids. Certain nutrients are not found very easily
in plant foods, including vitamin D and B12 as well as omega-3 fatty acids.
These may need to be sourced from fortified foods such as fortified plant
milks, spreads and cereals. If you are considering taking a supplement to
support your nutritional intake, discuss this with your GP or doctor first.
WHAT ARE YOUR TOP TIPS TO
FOLLOW A BALANCED, PLANT-
BASED DIET?
Those following a plant-based diet may need to plan their meals a little
more carefully. Arming yourself with some dietary information can make
all the difference. You might find it useful to read our guides on vegetarian
sources of protein, where you can obtain vitamin B12 as well as the best
plant sources of omega-3.
If you are significantly changing your diet, it may be useful to start slowly –
perhaps introducing two or three plant-based meals, or days, a week. This
allows your body to adapt to new foods and to the changes in the proportion
of certain nutrients, such as fibre. It also allows you to experiment with new
foods and build up some storecupboard staples over a period of time.
21-Day Meal Plan
Meal Plan Breakfast Lunch Dinner
Day-1 Sweet Kiwi Oatmeal Broccoli And Mushroom Steaks
Bars Rice Stir Fry
Day-2 Spinach Artichoke Potato And Corn Sweet Potato And
Quiche Chowder Peanut Soup With
Baby Spinach
Day-3 Sweet Potato Baked Potatoes & Smoky Coleslaw
Smoothie Asparagus & Pine
Nuts
Day-4 Cherry And Poppy Indonesian Kale And
Seed Muffins Vegetable Stew Cauliflower Salad
Day-5 Potato Skillet Roasted Eggplant, Onion
Breakfast Cauliflower With And Tomato Stew
Herbs
Day-5 Nutty Morning Creamy Pumpkin Squash Salad
Bread Pudding And Toasted
Walnut Soup
Day-7 Oatmeal Raisin French Onion Savory Pasta
Breakfast Cookie Pastry Puffs Salad With
Cannellini Beans
Day-8 Coconut Granola Sautéed Zucchini Easy Tofu
With Prunes With Herbs Hollandaise
Day-9 Mixed Berry Pomegranate And Roasted
Smoothie Walnut Stew Rosemary
Potatoes
Day-10 Scrambled Tofu Zesty Black Bean The Great Green
With Bell Pepper Soup Salad
Day-11 Tomato Tofu Smoky Coleslaw Nacho Stuffed
Scramble Button
Mushrooms
Day-12 Peanut Butter Garbanzo ‘sweet Tang’ And
Protein Smoothie Quesadillas With Chia Smoothie
Salsa
Day-13 Maple-pumpkin Mediterranean Swiss Chard &
Cookies Quinoa Salad Pecan Stuffed
Mushrooms
Day-14 Chocolate Granola Pecan Rice Mediterranean
Chickpeas With
Vegetables
Day-15 Black Bean And Classic Cream Of Cobb Salad With
Corn Salad With Broccoli Soup Portobello Bacon
Cilantro Dressing
Day-16 Coconut-peanut Carrot & Cabbage Chocolate
Chickpeas And Salad With Mousse Cake
Vegetables Avocado &
Capers
Day-17 Quinoa And Nooch Popcorn Hummus
Chickpeas Salad Quesadillas
Day-18 Classic Avocado Spanish Black Beans And
Tartines Gazpacho Rice
Day-19 Teff Porridge With Five-spice Farro Cuban-style
Dried Figs Millet
Day-20 Grilled Tofu Mayo Coconut And Scrambled Tofu
Sandwiches Almond Truffles With Bell Pepper
Day-21 Three-bean Fruit And Sesame
Cassoulet Almond Crisp
BREAKFASTS RECIPES
Sweet Kiwi Oatmeal Bars
Servings:12
Cooking Time:50 Minutes
Ingredients:
2 cups uncooked rolled oats
2 cups all-purpose flour
1 ½ cups pure date sugar
1 ½ tsp baking soda
½ tsp ground cinnamon
1 cup plant butter, melted
4 cups kiwi, chopped
¼ cup organic cane sugar
2 tbsp cornstarch
Directions:
1. Preheat oven to 380 F. Grease a baking dish.
2. In a bowl, mix the oats, flour, date sugar, baking soda, salt, and
cinnamon. Put in butter and whisk to combine. In another bowl, combine
the kiwis, cane sugar and cornstarch until the kiwis are coated. Spread 3
cups of oatmeal mixture on a greased baking dish and top with kiwi
mixture and finally put the remaining oatmeal mixture on top. Bake for
40 minutes. Allow to cool and slice into bars.
Spinach Artichoke Quiche
Servings: 4
Cooking Time: 55 Minutes
Ingredients:
14 oz tofu, soft
14 oz of artichokes, chopped
2 cups spinach
½ of a large onion, peeled, chopped
1 lemon, juiced
1 teaspoon minced garlic
¼ teaspoon salt
¼ teaspoon ground black pepper
1 teaspoon dried basil
½ teaspoon turmeric
1 tablespoon coconut oil
1 teaspoon Dijon mustard
½ cup nutritional yeast
2 large tortillas, cut into half
Directions:
1. Switch on the oven, then set it to 350 degrees F and let it preheat.
2. Take a pie plate, grease it with oil, place tortilla to cover the bottom and
sides of the plate and bake for 10 to 15 minutes until baked.
3. Meanwhile, take a large pan, place it over medium heat, add oil and when
hot, add onion and cook for 5 minutes.
4. Then add garlic, cook for 1 minute until fragrant, stir in spinach and cook
for 4 minutes until the spinach has wilted, set aside when done.
5. Place tofu in a food processor, add all the spices, yeast, and lemon juice
and pulse for 2 minutes until smooth.
6. Then add cooked onion mixture and artichokes, blend for 15 to 25 times
until combined, and then pour the mixture over crust in the pie plate.
7. Bake quiche for 45 minutes until done, then cut it into wedges and serve.
Nutrition:
InfoCalories: 100.3 Cal ;Fat: 4.7 g :Carbs: 5 g ;Protein: 9.3 g ;Fiber: 0.7 g
Sweet Potato Smoothie
Servings: 1
Cooking Time: 0 Minute
Ingredients:
1/2 cup frozen zucchini pieces
1 cup cubed cooked sweet potato, frozen
1/2 frozen banana
1/2 teaspoon sea salt
1/2 teaspoon cinnamon
1 scoop of vanilla protein powder
1/4 teaspoon nutmeg
1 tablespoon almond butter
1 1/2 cups almond milk, unsweetened
Directions:
1. Place all the ingredients in the order in a food processor or blender and
then pulse for 2 to 3 minutes at high speed until smooth.
2. Pour the smoothie into a glass and then serve.
Nutrition:
InfoCalories: 235 Cal ;Fat: 9.2 g :Carbs: 24 g ;Protein: 14.6 g ;Fiber: 2.4
g
Cherry And Poppy Seed Muffins
Servings:2
Ingredients:
Dry
1 cup (120 g) raw buckwheat flour
1 ¼ cup oatmeal (155 g) oatmeal
2 tablespoons poppy seeds
2 teaspoons cinnamon
½ teaspoon cardamom
2 teaspoons baking powder
Wet
10 chopped figs
A little more than 1 cup (260 ml) of vegetable milk, without sugar
2 ripe bananas
2 heaped tablespoons unsweetened applesauce
2 tablespoons peanut butter
1 pinch of sea salt (optional)
½ cup (50 g) dark chocolate (at least 70% cocoa), chopped
24 fresh or frozen cherries
Directions:
1. Preheat the oven to 180 ° C (355 ° F).
2. Cut the figs and soak them in vegetable milk for at least 30 minutes. If
you want to dip it further, put it in the refrigerator.
3. While the figs are soaked, chop the chocolate and place it aside. Put all
other dry ingredients in a bowl. Put the figs and milk into the mixer. Add
all remaining wet ingredients and mix until smooth.
4. Pour the wet mixture over the dry ingredients and mix well. Make sure
there are no lumps. Add chopped chocolate.
5. The mold is filled with 12 muffins (molded using silicon) with a lump
and finally hits two cherries in each muffin.
6. Bake for 25-30 minutes. Allow it to cool a little before trying to remove it
from the mold.
Potato Skillet Breakfast
Servings: 5
Ingredients:
1 ½ cup cooked black beans
1 1/4 pounds potatoes, diced
12 ounces spinach, destemmed
1 1/4 pounds red potatoes, diced
2 small avocados, sliced, for topping
1 medium green bell pepper, diced
1 jalapeno, minced
1 large white onion, diced
1 medium red bell pepper, diced
3 cloves of garlic, minced
1/2 teaspoon red chili powder
1/4 teaspoon salt
1 teaspoon cumin
1 tablespoon canola oil
Directions:
1. Switch on the oven, then set it to 425 degrees F and let it preheat.
2. Meanwhile, take a skillet pan, place it over medium heat, add oil and
when hot, add potatoes, season with salt, chili powder, and cumin, stir
until mixed and cook for 2 minutes.
3. Transfer pan into the oven and roast potatoes for 20 minutes until cooked,
stirring halfway through.
4. Then add remaining onion, bell peppers, garlic, and jalapeno, continue
roasting for another 15 minutes, stirring halfway, and remove the pan
from heat.
5. Transfer pan over medium heat, cook for 5 to 10 minutes until potatoes
are thoroughly cooked, then stir spinach and beans and cook for 3
minutes until spinach leaves have wilted.
6. When done, top the skillet with cilantro and avocado and then serve.
Nutrition:
InfoCalories: 198.6 Cal ;Fat: 7 g :Carbs: 32 g ;Protein: 3.8 g ;Fiber: 4.4 g
Nutty Morning Bread Pudding
Servings: 6
Cooking Time:2 Hours 10 Minutes
Ingredients:
1 ½ cups almond milk
1/2 cup maple syrup
2 tablespoons almond butter
1/2 teaspoon vanilla extract
1/2 teaspoon almond extract
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/3 teaspoon kosher salt
1/2 cup almonds, roughly chopped
4 cups day-old white bread, cubed
Directions:
1. In a mixing bowl, combine the almond milk, maple syrup, almond butter,
vanilla extract, almond extract and spices.
2. Add the bread cubes to the custard mixture and stir to combine well. Fold
in the almonds and allow it to rest for about 1 hour.
3. Then, spoon the mixture into a lightly oiled casserole dish.
4. Bake in the preheated oven at 350 degrees F for about 1 hour or until the
top is golden brown.
5. Place the bread pudding on a wire rack for 10 minutes before slicing and
serving. Bon appétit!
Nutrition:
InfoPer serving: Calories: 463; Fat: 6.2g; Carbs: 83g; Protein: 11.4g
Oatmeal Raisin Breakfast Cookie
Servings ： 2
Cooking Time ： 15 Minutes
Ingredients:
½ cup rolled oats
1 tablespoon whole-wheat flour
½ teaspoon baking powder
1 to 2 tablespoons brown sugar
½ teaspoon pumpkin pie spice or ground cinnamon (optional)
¼ cup unsweetened applesauce, plus more as needed
2 tablespoons raisins, dried cranberries, or vegan chocolate chips
Directions:
1. Preparing the Ingredients.
2. In a medium bowl, stir together the oats, flour, baking powder, sugar, and
pumpkin pie spice (if using). Stir in the applesauce until thoroughly
combined. Add another 1 to 2 tablespoons of applesauce if the mixture
looks too dry (this will depend on the type of oats used).
3. Shape the mixture into 2 cookies.
4. Bake
5. Put them on a microwave-safe plate and heat them on high power for 90
seconds. Alternatively, bake on a small tray in a 350°F oven or toaster
oven for 15 minutes. Let it cool slightly before eating.
Nutrition:
InfoPer Serving ： (2 cookies) Calories: 175; Protein: 74g; Total fat: 2g;
Saturated fat:0g; Carbohydrates: 39g; Fiber: 4g
Coconut Granola With Prunes
Servings: 10
Cooking Time:1 Hour
Ingredients:
1/3 cup coconut oil
1/2 cup maple syrup
1 teaspoon sea salt
1/4 teaspoon grated nutmeg
1/2 teaspoon cinnamon powder
4 cups old-fashioned oats
1/2 cup almonds, chopped
1/2 cup pecans, chopped
1/2 coconut, shredded
1 cup prunes, chopped
Directions:
1. Begin by preheating your oven to 260 degrees F; line two rimmed baking
sheets with a piece of parchment paper.
2. Then, thoroughly combine the coconut oil, maple syrup, salt, nutmeg,
cinnamon and vanilla.
3. Gradually add in the oats, almonds, pecans and coconut; toss to coat well.
4. Spread the mixture out onto the prepared baking sheets.
5. Bake in the middle of the oven, stirring halfway through the cooking
time, for about 1 hour or until golden brown.
6. Stir in the prunes and let your granola cool completely before storing.
Store in an airtight container.
7. Bon appétit!
Nutrition:
InfoPer serving: Calories: 420; Fat: 15.2g; Carbs: 64.3g; Protein: 11.6g
Mixed Berry Smoothie
Servings: 1
Ingredients:
1/2 cup frozen raspberries
1/2 cup frozen blueberries
1/2 cup frozen strawberries
1 cup spinach
1 scoop of vanilla protein powder
1/2 frozen banana
1 3/4 cups almond milk, unsweetened
Directions:
2. Pour the smoothie into a glass and then serve.
Nutrition:
InfoCalories: 100 Cal ;Fat: 100 g :Carbs: 100 g ;Protein: 100 g ;Fiber:
100 g
Scrambled Tofu With Bell Pepper
Servings:4
Ingredients:
2 tbsp plant butter, for frying
1 (14 oz) pack firm tofu, crumbled
1 red bell pepper, chopped
1 green bell pepper, chopped
1 tomato, finely chopped
2 tbsp chopped fresh green onions
Salt and black pepper to taste
1 tsp turmeric powder
1 tsp Creole seasoning
½ cup chopped baby kale
¼ cup grated plant-based Parmesan
Directions:
1. Melt the plant butter in a large skillet over medium heat and add the tofu.
Cook with occasional stirring until the tofu is light golden brown while
making sure not to break the tofu into tiny bits but to have scrambled egg
resemblance, 5 minutes.
2. Stir in the bell peppers, tomato, green onions, salt, black pepper, turmeric
powder, and Creole seasoning. Sauté until the vegetables soften, 5
minutes. Mix in the kale to wilt, 3 minutes and then, half of the plant-
based Parmesan cheese. Allow melting for 1 to 2 minutes and then turn
the heat off. Top with the remaining cheese and serve warm.
Tomato Tofu Scramble
Servings: 3
Ingredients:
2 tablespoons olive oil
2 garlic cloves, minced
12 ounces extra-firm tofu
1 medium-sized tomato, diced
2 tablespoons nutritional yeast
Kosher salt and ground black pepper, to taste
1/2 teaspoon red pepper flakes, crushed
A pinch of seaweed flakes
3 tablespoons soy milk, unsweetened
1 medium-sized avocado, pitted, peeled and sliced
Directions:
1. Heat the olive oil in a nonstick skillet over a moderate flame. Then, sauté
the garlic, tofu and tomato, crumbling the tofu with a fork, for about 8
minutes
2. Add in the nutritional yeast, salt, black pepper, red pepper, seaweed
flakes and soy milk. Continue to sauté an additional 2 minutes.
3. Divide the scramble between three serving plates, garnish with avocado
and serve. Bon appétit!
Nutrition:
Peanut Butter Protein Smoothie
Servings: 4
Ingredients:
2 cups kale
2 tablespoons hemp seeds
1 frozen banana
2 tablespoons cacao powder, unsweetened
1 tablespoon peanut butter
1 scoop vanilla protein powder
1 cup almond milk, unsweetened
2/3 cup water
2 cups of ice cubes
Directions:
1. Add all the ingredients in the order into a food processor and blender and
then pulse for 1 to 2 minutes until blended.
2. Distribute the smoothie among glasses and then serve.
SNACKS & DESSERTS RECIPES
Sesame
Servings ： 3
Ingredients:
¾ cup vegan margarine, softened
½ cup light brown sugar
1 teaspoon pure vanilla extract
2 tablespoons pure maple syrup
¼ teaspoon salt
2 cups whole-grain flour
¾ cup sesame seeds, lightly toasted
Directions:
1. Preparing the Ingredients
2. In a large bowl, cream together the margarine and sugar until light and
fluffy. Blend in the vanilla, maple syrup, and salt. Stir in the flour and
sesame seeds and mix well.
3. Roll the dough into a cylinder about 2 inches in diameter. Wrap it in
plastic wrap and refrigerate for 1 hour or longer. Preheat the oven to
325°F.
4. Slice the cookie dough into 1⁄8-inch-thick rounds and arrange on an
ungreased baking sheet about 2 inches apart.
5. Bake
6. Bake until light brown for about 12 minutes. When completely cool, store
in an airtight container.
Fudgy Brownies (pressure Cooker)
Servings: 4-6
Ingredients:
3 ounces dairy-free dark chocolate
1 tablespoon coconut oil or vegan margarine
½ cup applesauce
2 tablespoons unrefined sugar
⅓ cup all-purpose flour
½ teaspoon baking powder
Pinch salt
Directions:
1. Preparing the Ingredients. Put a trivet in your electric pressure cooker’s
cooking pot and pour in a cup or two of two of water. Select Sauté or
Simmer. In a large heat-proof glass or ceramic bowl, combine the
chocolate and coconut oil. Place the bowl over the top of your pressure
cooker, as you would a double boiler. Stir occasionally until the chocolate
is melted, then turn off the pressure cooker. Stir the applesauce and sugar
into the chocolate mixture. Add the flour, baking powder, and salt and stir
just until combined. Pour the batter into 3 heat-proof ramekins. Put them
in a heat-proof dish and cover with aluminum foil. Using a foil sling or
silicone helper handles, lower the dish onto the trivet. (Alternately, cover
each ramekin with foil and place them directly on the trivet, without the
dish.)
2. High pressure for 6 minutes. Close and lock the lid and ensure the
pressure valve is sealed, then select High Pressure and set the time for 5
minutes.
3. Pressure Release. Once the cook time is complete, quick release the
pressure. Once all the pressure has released, carefully unlock and remove
the lid.
4. Let cool for a few minutes before carefully lifting out the dish, or
ramekins, with oven mitts or tongs. Let cool for a few minutes more
before serving.
5. Top with fresh raspberries and an extra drizzle of melted chocolate.
Nutrition:
InfoPer Serving ： Calories 316; Total fat: 14g; Protein: 5g; Sodium:
68mg; Fiber: 5g
Homemade Seedy Bars
Servings:6
Ingredients:
¾ cup pumpkin seeds
½ cup sunflower seeds
½ cup sesame seeds
¼ cup poppy seeds
1 tsp minced garlic
1 tsp tamari sauce
1 tsp vegan Worcestershire sauce
½ tsp ground cayenne pepper
½ tsp dried oregano
Directions:
1. Preheat oven to 320 F. Line with parchment paper a baking sheet.
2. Mix the pumpkin seeds, sunflower seeds, sesame seeds, poppy seeds,
garlic, tamari, Worcestershire sauce, cayenne, oregano, and ½ cup water
in a bowl. Spread on the baking sheet and bake for 25 minutes. Turn the
seeds and bake for another 20-25 minutes. Allow to cool before slicing
into bars.
Maple-pumpkin Cookies
Servings:12
Ingredients:
2-pound pumpkin, sliced
3 tbsp melted coconut oil, divided
1 tbsp maple syrup
1 cup whole-wheat flour
2 tsp baking powder Sea salt to taste
Directions:
1. Preheat oven to 360 F.
2. Place the pumpkin in a greased tray and bake for 45 minutes until tender.
Let cool before mashing it.
3. Mix the mashed pumpkin, 1 ½ tbsp of coconut oil and maple syrup in a
bowl.
4. Combine the flour and baking powder in another bowl. Fold in the
pumpkin mixture and whisk with a fork until smooth.
5. Divide the mixture into balls. Arrange spaced out on a lined with
parchment paper baking sheet; flatten the balls until a cookie shape is
formed. Brush with the remaining melted coconut oil. Bake for 10
minutes, until they rise and become gold. Serve cooled.
Coconut And Almond Truffles
Servings ： 8
Ingredients:
1 cup pitted dates
1 cup almonds
½ cup sweetened cocoa powder, plus extra for coating
½ cup unsweetened shredded coconut
¼ cup pure maple syrup
1 teaspoon vanilla extract
1 teaspoon almond extract
¼ teaspoon sea salt
Directions:
2. In the bowl of a food processor, combine all the ingredients and process
until smooth. Chill the mixture for about 1 hour.
3. Finish and Serve
4. Roll the mixture into balls and then roll the balls in cocoa powder to coat.
Serve immediately or keep chilled until ready to serve.
Melon Chocolate Pudding
Servings:4
Ingredients:
1 cup cubed melon
4 tbsp non-dairy milk
2 tbsp unsweetened cocoa powder
2 tbsp pure date sugar
½ ripe avocado
Directions:
1. Blitz the milk, cocoa powder, sugar, and avocado in a blender until
smooth. Mash the melon with a fork in a bowl. Mix in the cocoa mixture
and serve.
Garbanzo Quesadillas With Salsa
Servings:4
Ingredients:
1 (15.5-oz) can garbanzo beans, mashed
2 tbsp canola oil
1 tsp chili powder
8 whole-wheat flour tortilla wraps
1 cup tomato salsa
½ cup minced red onion
Directions:
1. Warm the canola oil in a pot over medium heat. Place in mashed
garbanzo and chili powder, cook for 5 minutes, stirring often. Set aside.
2. Heat a pan over medium heat. Put one tortilla in the pan and top with ¼
each of the garbanzo spread, tomato salsa and onion. Cover with other
tortilla and cook for 2 minutes, flip the quesadilla and cook for another 2
minutes until crispy. Repeat the process with the remaining tortillas. Slice
and serve.
Nacho Stuffed Button Mushrooms
Servings: 5
Ingredients:
1 cup tortilla chips, crushed
1 cup canned or cooked black beans, drained
4 tablespoons vegan butter
2 tablespoons tahini
4 tablespoons scallions, chopped
1 teaspoon garlic, minced
1 jalapeno, chopped
1 teaspoon Mexican oregano
1 teaspoon cayenne pepper
Sea salt and ground black pepper, to taste
15 medium button mushrooms, cleaned, stalks removed
Directions:
1. Thoroughly combine all the ingredients, except for the mushrooms, in a
mixing bowl.
2. Divide the nacho mixture between your mushrooms.
3. Bake in the preheated oven at 350 degrees F for about 20 minutes or until
tender and cooked through. Bon appétit!
Nutrition:
Chocolate Granola
Servings: 12
Ingredients:
¼ t. sea salt
¼ c. of the following:
hot water
cocoa powder
1/3 c. of the following:
coconut oil
maple syrup, sugar-free
½ c. of the following:
almond butter
almond flour
cashews, chopped
1 c. mixed seeds (flaxseed, sesame, sunflower, pumpkin)
2 c. coconut, flaked
2/3 c. almonds, flaked
Directions:
1. Bring the oven to 300 heat setting.
2. In a little bowl, mix cocoa and hot water to form a thick paste.
3. Next, add to the little bowl the coconut oil, maple syrup, nut butter, and
salt; mix until combined thoroughly.
4. In a big bowl, mix the almond meal, coconut flakes, seeds, and nuts.
5. Transfer the chocolate mixture to the big bowl and combine well.
6. Using a parchment-lined cookie sheet, spread out the granola mixture.
7. Bake for 40 minutes or until firm.
8. Allow to completely cool on the parchment.
9. Once cool, crumble to your desired liking and enjoy.
Coconut And Blueberries Ice Cream
Servings: 4
Ingredients:
1/4 Cup Coconut Cream
1 Tbsp. Maple Syrup
¼ Cup Coconut Flour
1 Cup Blueberries
¼ Cup Blueberries For Topping
Directions:
1. Put ingredients into food processor and mix well on high speed.
2. Pour mixture in silicon molds and freeze in freezer for about 2-4 hours.
3. Once balls are set remove from freezer.
4. Top with berries.
5. Serve cold and enjoy!
Nutrition:
Info Protein: 3% 4 kcal Fat: 40% 60 kcal Carbohydrates: 57% 86 kcal
Swiss Chard & Pecan Stuffed Mushrooms
Servings:4
Ingredients:
8 oz white mushrooms, stems chopped and reserved
2 tbsp olive oil
1 garlic clove, minced
1 cup cooked Swiss chard
1 cup finely chopped pecans
½ cup breadcrumbs
Directions:
2. Warm oil in a skillet over medium heat, add the mushroom stems and
garlic and sauté for 3 minutes. Mix in chard, pecans, breadcrumbs, salt,
and pepper. Cook for another 2 minutes, stirring occasionally.
3. Divide the resulting mixture between the mushroom caps and arrange on
a greased baking dish. Bake for 15 minutes, until golden. Serve
immediately.
Fruit And Almond Crisp
Servings: 8
Ingredients:
4 cups peaches, pitted and sliced
3 cups plums, pitted and halved
1 tablespoon lemon juice, freshly squeezed
1 cup brown sugar
For the topping:
2 cups rolled oats
1/2 cup oat flour
1 teaspoon baking powder
4 tablespoons water
1/2 cup almonds, slivered
1/2 teaspoon almond extract
1/4 teaspoon ground cloves
A pinch of kosher salt
A pinch of grated nutmeg
5 ounces coconut oil, softened
Directions:
1. Start by preheating your oven to 350 degrees F.
2. Arrange the fruits on the bottom of a lightly oiled baking pan. Sprinkle
lemon juice and 1/2 cup of brown sugar over them.
3. In a mixing bowl, thoroughly combine the oats, oat flour, baking powder,
water, almonds, vanilla, almond extract, ground cloves, cinnamon, salt,
nutmeg and coconut oil.
4. Spread the topping mixture over the fruit layer.
5. Bake in the preheated oven for about 45 minutes or until golden brown.
Bon appétit!
Nutrition:
BEANS AND GRAINS RECIPES
Black Bean And Corn Salad With Cilantro
Dressing
Servings ： 4
Ingredients:
2 cups frozen corn, thawed
3 cups cooked or 2 (15.5-ounce) cans black beans, rinsed and drained
½ cup chopped red bell pepper
¼ cup minced red onion
1 (4-ounce) can chopped mild green chiles, drained
2 garlic cloves, crushed
¼ cup chopped fresh cilantro
1 teaspoon ground cumin
½ teaspoon salt (optional)
¼ teaspoon freshly ground black pepper
2 tablespoons fresh lime juice
2 tablespoons water
¼ cup extra-virgin olive oil
Directions:
2. In a large bowl, combine the corn, beans, bell pepper, onion, and chiles.
Set aside.
3. In a blender or food processor, mince the garlic. Add the cilantro, cumin,
salt, and black pepper, then pulse to blend. Add the lime juice, water, and
oil and process until well blended.
4. Finish and Serve
5. Pour the dressing over the salad and toss to combine. Taste and adjust the
seasonings if necessary, then serve.
Coconut Curry Lentils
Servings: 4
Ingredients:
1 cup brown lentils
1 small white onion, peeled, chopped
1 teaspoon grated ginger
3 cups baby spinach
1 tablespoon curry powder
13 ounces coconut milk, unsweetened
2 cups vegetable broth
For Serving:
4 cups cooked rice
1/4 cup chopped cilantro
Directions:
1. Place a large pot over medium heat, add oil and when hot, add ginger and
garlic and cook for 1 minute until fragrant.
2. Add onion, cook for 5 minutes, stir in curry powder, cook for 1 minute
until toasted, add lentils and pour in broth.
3. Switch heat to medium-high level, bring the mixture to a boil, then switch
heat to the low level and simmer for 20 minutes until tender and all the
liquid is absorbed.
4. Pour in milk, stir until combined, turn heat to medium level, and simmer
for 10 minutes until thickened.
5. Then remove the pot from heat, stir in spinach, let it stand for 5 minutes
until its leaves wilts and then top with cilantro.
6. Serve lentils with rice.
Nutrition:
g
Black Beans And Rice
Servings: 4
Ingredients:
3/4 cup white rice
1 medium white onion, peeled, chopped
3 1/2 cups cooked black beans
1/4 teaspoon cayenne pepper
1 teaspoon olive oil
1 1/2 cups vegetable broth
Directions:
1. Take a large pot over medium-high heat, add oil and when hot, add onion
and garlic and cook for 4 minutes until saute.
2. Then stir in rice, cook for 2 minutes, pour in the broth, bring it to a boil,
switch heat to the low level and cook for 20 minutes until tender.
3. Stir in remaining ingredients, cook for 2 minutes, and then serve straight
away.
Nutrition:
InfoCalories: 140 Cal ;Fat: 0.9 g :Carbs: 27.1 g ;Protein: 6.3 g ;Fiber: 6.2
g
Three-bean Cassoulet
Servings ： 4 To 6
Ingredients:
1 tablespoon extra-virgin olive oil
1 medium onion chopped
2 medium carrots chopped
1 celery rib chopped
3 garlic cloves minced
1½ cups cooked or 1 (15.5-ounce) cans Navy beans, drained and rinsed
1½ cups cooked or 1 (15.5-ounce) cans Great Northern beans, drained
and rinsed
1½ cups cooked or 1 (15.5-ounce) cans cannellini beans drained and
rinsed
1 (14.5-ounce) can crushed tomatoes
1 cup vegetable broth
1 tablespoon minced fresh parsley
1 teaspoon dried savory
1 teaspoon dried thyme
1 teaspoon salt
½ cup dry unseasoned bread crumbs
Directions:
2. Preheat the oven to 375°F. Lightly oil a 3-quart casserole and set aside.
3. In a large skillet, heat the oil over medium heat. Add the onion, carrots,
celery, and garlic. Cover and cook until softened.
4. Transfer the vegetable mixture to the prepared casserole. Stir in the beans,
tomatoes, broth, parsley, savory, thyme, salt, and pepper. Cover tightly
and bake until the vegetables are tender and the flavors are blended for
about 45 minutes.
5. Finish and Serve
6. Remove the cassoulet from the oven, uncover, and top with the bread
crumbs. Return to the oven and bake, uncovered, for 10 minutes longer to
lightly brown the crumbs. Serve immediately.
Pecan Rice
Servings: 4
Ingredients:
1/4 cup chopped white onion
1/4 teaspoon ground ginger
1/2 cup chopped pecans
1/4 teaspoon salt
2 tablespoons minced parsley
1/4 teaspoon ground black pepper
1/4 teaspoon dried basil
2 tablespoons vegan margarine
1 cup brown rice, cooked
Directions:
1. Take a skillet pan, place it over medium heat, add margarine and when it
melts, add all the ingredients except for rice and stir until mixed.
2. Cook for 5 minutes, then stir in rice until combined and continue cooking
for 2 minutes.
3. Serve straight away.
Nutrition:
g
Mediterranean Chickpea Casserole
Servings: 4
Ingredients:
3 cups baby spinach
2 medium red onions, peeled, diced
2 1/2 cups tomatoes
3 cups cooked chickpeas
1 ½ teaspoon minced garlic
1 ¼ teaspoon salt
1/4 teaspoon allspice
1 tablespoon coconut sugar
1 teaspoon dried oregano
1/4 teaspoon cayenne
1/4 teaspoon cloves
2 bay leaves
1 tablespoon coconut oil
1 cup vegetable stock
1 lemon, juiced
2 ounces vegan feta cheese
Directions:
1. Take a large skillet pan, place it over medium-high heat, add coconut oil
and when it melts, add onion and cook for 5 minutes until softened.
2. Switch heat to medium-low level, stir in garlic, cook for 2 minutes, then
stir in tomatoes, add all the spices and bay leaves, pour in the stock, stir
until mixed and cook for 20 minutes.
3. Then stir in chickpeas, simmer cooking for 15 minutes until the cooking
liquid has reduced by one-third, stir in spinach and cook for 3 minutes
until it begins to wilt.
4. Then stir in olive oil, sugar and lemon juice, taste to adjust seasoning, and
remove and discard bay leaves.
5. When done, top chickpeas with cheese, broil for 5 minutes until cheese
has melted and golden brown, then garnish with parsley and serve.
Nutrition:
InfoCalories: 257.8 Cal ;Fat: 3.8 g :Carbs: 47.1 g ;Protein: 10.3 g ;Fiber:
9.4 g
Coconut-peanut Chickpeas And Vegetables
Servings ： 4
Ingredients:
1 medium onion chopped
1 medium red bell pepper chopped
3 garlic cloves minced
1 tablespoon hot or mild curry powder
2 tablespoons creamy peanut butter
1 (13.5-ounce) can unsweetened coconut milk
3 cups cooked or 2 (15.5-ounce) cans chickpeas drained and rinsed
1 (14.5-ounce) can diced tomatoes drained
3 cups fresh baby spinach
Salt and freshly ground black pepper
Crushed unsalted roasted peanuts, for garnish
Directions:
2. In a large saucepan, heat the oil over medium heat. Add the onion and
bell pepper, cover, then cook until soft for about 10 minutes. Add the
garlic and curry powder, stirring until fragrant for about 30 seconds.
3. Add the peanut butter and gradually stir in the coconut milk until well
blended. Add the chickpeas, tomatoes, and spinach, stirring to wilt the
spinach for about 5 minutes. Season with salt and pepper.
4. Finish and Serve
5. Simmer until hot and the flavors are well blended for about 7 minutes.
Serve immediately and sprinkle with peanuts.
Lentil And Wild Rice Soup
Servings: 4
Ingredients:
1/2 cup cooked mixed beans
12 ounces cooked lentils
2 stalks of celery, sliced
1 1/2 cup mixed wild rice, cooked
1 large sweet potato, peeled, chopped
1/2 medium butternut, peeled, chopped
4 medium carrots, peeled, sliced
1 medium onion, peeled, diced
10 cherry tomatoes
1/2 red chili, deseeded, diced
1/2 teaspoon salt
2 teaspoons mixed dried herbs
1 teaspoon coconut oil
Directions:
1. Take a large pot, place it over medium-high heat, add oil and when it
melts, add onion and cook for 5 minutes.
2. Stir in garlic and chili, cook for 3 minutes, then add remaining vegetables,
pour in the broth, stir and bring the mixture to a boil.
3. Switch heat to medium-low heat, cook the soup for 20 minutes, then stir
in remaining ingredients and continue cooking for 10 minutes until soup
has reached to desired thickness.
Nutrition:
InfoCalories: 331 Cal ;Fat: 2 g :Carbs: 54 g ;Protein: 13 g ;Fiber: 12 g
Five-spice Farro
Servings ： 4
Ingredients:
1 cup dried farro, rinsed and drained
1 teaspoon five-spice powder
Directions:
2. In a medium pot, combine the farro, five-spice powder, and enough water
to cover.
3. Bring to a boil; reduce the heat to medium-low, and simmer for 30
minutes. Drain off any excess water.
4. Finish and Serve
5. Transfer to a large storage container, or scoop 1 cup farro into each of 4
storage containers. Let cool before sealing the lids.
6. Place the airtight containers in the refrigerator for 1 week or freeze for up
to 3 months. To thaw, refrigerate overnight. Reheat in the microwave for
1½ to 3 minutes.
Nutrition:
InfoPer Serving Calories: 73; Fat: 0g; Protein: 3g; Carbohydrates: 15g;
Fiber: 1g; Sugar: 0g; Sodium: 0mg
Quinoa And Chickpeas Salad
Servings: 4
Ingredients:
3/4 cup chopped broccoli
1/2 cup quinoa, cooked
15 ounces cooked chickpeas
½ teaspoon minced garlic
2/3 teaspoon salt
1 teaspoon dried tarragon
2 teaspoons mustard
1 tablespoon lemon juice
Directions:
1. Take a large bowl, place all the ingredients in it, and stir until well
combined.
Nutrition:
g
Chickpeas With Lemon And Spinach
Servings ： 4
Ingredients:
3 tablespoons extra-virgin olive oil
one 15-ounce can chickpeas, drained and rinsed
10 ounces baby spinach
½ teaspoon sea salt
juice and zest of 1 lemon
freshly ground black pepper
Directions:
2. In a large sauté pan, heat the olive oil over medium-high heat until it
shimmers. Add the chickpeas and cook until they are heated through,
about 5 minutes.
3. Add the spinach and stir just until it wilts, about 5 minutes.
4. Finish and Serve
5. Add the salt, lemon juice, lemon zest, and pepper and stir to combine.
Serve immediately.
Broccoli And Rice Stir Fry
Servings: 8
Ingredients:
16 ounces frozen broccoli florets, thawed
3 green onions, diced
½ teaspoon salt
2 tablespoons soy sauce
1 tablespoon olive oil
1 ½ cups white rice, cooked
Directions:
1. Take a skillet pan, place it over medium heat, add broccoli, and cook for
5 minutes until tender-crisp.
2. Then add scallion and other ingredients, toss until well mixed and cook
for 2 minutes until hot.
Nutrition:
InfoCalories: 187 Cal ;Fat: 3.4 g :Carbs: 33 g ;Protein: 6.3 g ;Fiber: 2.3 g
VEGETABLES & SIDE DISHES
Hummus Quesadillas
Servings: 1
Ingredients:
1 tortilla, whole wheat
1/4 cup diced roasted red peppers
1 cup baby spinach
1/3 teaspoon minced garlic
¼ teaspoon salt
1/4 teaspoon olive oil
1/4 cup hummus
Oil as needed
Directions:
1. Place a large pan over medium heat, add oil and when hot, add red
peppers and garlic, season with salt and black pepper and cook for 3
minutes until sauté.
2. Then stir in spinach, cook for 1 minute, remove the pan from heat and
transfer the mixture in a bowl.
3. Prepare quesadilla and for this, spread hummus on one-half of the tortilla,
then spread spinach mixture on it, cover the filling with the other half of
the tortilla and cook in a pan for 3 minutes per side until browned.
4. When done, cut the quesadilla into wedges and serve.
Nutrition:
InfoCalories: 187 Cal ;Fat: 9 g :Carbs: 16.3 g ;Protein: 10.4 g ;Fiber: 0 g
Nooch Popcorn
Servings: 4
Ingredients:
1/3 cup nutritional yeast
1 teaspoon of sea salt
3 tablespoons coconut oil
½ cup popcorn kernels
Directions:
1. Place yeast in a large bowl, stir in salt, and set aside until required.
2. Take a medium saucepan, place it over medium-high heat, add oil and
when it melts, add four kernels and wait until they sizzle.
3. Then add remaining kernel, toss until coated, shut the pan with the lid,
and shake the kernels until popped completely.
4. When done, transfer popcorns tot eh yeast mixture, shut with lid and
shape well until coated.
5. Serve straight away
Nutrition:
Tomato And Basil Sauce
Servings: 4
Ingredients:
14 ounces chopped tomatoes
½ teaspoon minced garlic
1 teaspoon vegetable stock powder
1 teaspoon sugar
1 tablespoon tomato purée
5 basil leaves
¼ cup vegetable stock
Directions:
1. Take a skillet pan, place it over medium heat, add oil and when hot, add
garlic and cook for 1 minute until fragrant.
2. Then stir in tomatoes and remaining ingredients until combined, except
for basil, and bring the mixture to boil.
3. Switch heat to the low level, simmer the mixture for 5 minutes, and when
done, top with basil.
Nutrition:
Smoky Coleslaw
Servings ： 6
Ingredients:
1 pound shredded cabbage
⅓ cup vegan mayonnaise
¼ cup unseasoned rice vinegar
3 tablespoons plain vegan yogurt or plain soymilk
1 tablespoon vegan sugar
½ teaspoon salt
¼ teaspoon smoked paprika
¼ teaspoon chipotle powder
Directions:
2. Put the shredded cabbage in a large bowl. In a medium bowl, whisk the
mayonnaise, vinegar, yogurt, sugar, salt, pepper, paprika, and chipotle
powder.
3. Finish and Serve
4. Pour over the cabbage, and mix with a spoon or spatula and until the
cabbage shreds are coated. Divide the coleslaw evenly among 6 single-
serving containers. Seal the lids.
Roasted Carrots With Herbs
Servings: 4
Ingredients:
2 pounds carrots, trimmed and halved lengthwise
1 teaspoon granulated garlic
1 teaspoon paprika
Sea salt and freshly ground black pepper
2 tablespoons fresh cilantro, chopped
2 tablespoons fresh parsley, chopped
2 tablespoons fresh chives, chopped
Directions:
1. Start by preheating your oven to 400 degrees F.
2. Toss the carrots with the olive oil, granulated garlic, paprika, salt and
black pepper. Arrange them in a single layer on a parchment-lined
roasting sheet.
3. Roast the carrots in the preheated oven for about 20 minutes, until fork-
tender.
4. Toss the carrots with the fresh herbs and serve immediately. Bon appétit!
Nutrition:
Classic Avocado Tartines
Servings: 3
Ingredients:
2 medium avocados, pitted, peeled and mashed
1/2 teaspoon red pepper flakes, crushed
6 slices whole-wheat bread, toasted
1 large tomato, sliced
3 tablespoons sesame seeds, toasted
Directions:
1. Combine the mashed avocado with the lime juice, salt, black pepper and
red pepper.
2. Spread the mixture onto the toast; top with tomatoes and sesame seeds.
3. Bon appétit!
Nutrition:
Roasted Rosemary Potatoes
Servings ： 4
Ingredients:
1½ pounds baby red potatoes, halved
1 tablespoon minced fresh rosemary
¾ teaspoon sea salt
Directions:
2. Preheat the oven to 425°F. Line a baking sheet with parchment paper.
3. In a large bowl, toss the potatoes with the oil, garlic, rosemary, and salt
until well combined.
4. Bake
5. Spread the potatoes evenly on the prepared baking sheet and bake for 15
minutes. Toss with a spatula and bake for an additional 15 minutes, or
until golden brown.
Sautéed Zucchini With Herbs
Servings: 4
Ingredients:
1 onion, sliced
1 ½ pounds zucchini, sliced
Sea salt and fresh ground black pepper, to taste
1 teaspoon cayenne pepper
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon dried rosemary
Directions:
1. In a saucepan, heat the olive oil over medium-high heat.
2. Once hot, sauté the onion for about 3 minutes or until tender. Then, sauté
the garlic for about 1 minute until aromatic.
3. Add in the zucchini, along with the spices and continue to sauté for 6
minutes more until tender.
4. Taste and adjust the seasonings. Bon appétit!
Nutrition:
French Onion Pastry Puffs
Servings: 24
Ingredients:
2 medium sweet yellow onions, thinly sliced
1 teaspoon chopped fresh rosemary
1 tablespoon capers
1 sheet frozen vegan puff pastry, thawed
18 pitted black olives, quartered
Directions:
2. In a medium skillet, heat the oil over medium heat. Add the onions and
garlic, season with rosemary, salt and pepper. Cover and cook until very
soft, stirring occasionally for about 20 minutes. Stir in the capers and set
aside.
3. Preheat the oven to 400°F. Roll out the puff pastry and cut into 2- to 3-
inch circles using a lightly floured pastry cutter or drinking glass. You
should get about 2 dozen circles.
4. Arrange the pastry circles on baking sheets and top each with a heaping
teaspoon of onion mixture, patting down to smooth the top.
5. Top with 3 olive quarters, arranged decoratively—either like flower
petals emanating from the center or parallel to each other like 3 bars.
6. Bake
7. Bake until pastry is puffed and golden brown for about 15 minutes. Serve
hot.
Ratatouille (pressure Cooker)
Servings ： 4-6
Ingredients:
1 onion, diced
1 to 2 teaspoons extra-virgin olive oil
1 cup water
3 or 4 tomatoes, diced
1 eggplant, cubed
1 or 2 bell peppers, any color, seeded and chopped
1½ tablespoons dried herbes de Provence (or any mixture of dried basil,
oregano, thyme, marjoram, and rosemary)
½ teaspoon salt
Freshly ground black pepper
Directions:
1. Preparing the Ingredients On your electric pressure cooker, select Sauté.
Add the onion, garlic, and olive oil. Cook for 4 to 5 minutes, stirring
occasionally, until the onion is softened. Add the water, tomatoes,
eggplant, bell peppers, and herbes de Provence. Cancel Sauté.
2. High pressure for 6 minutes. Close and lock the lid and ensure the
pressure valve is sealed, then select High Pressure and set the time for 6
minutes.
3. Pressure Release. Once the cook time is complete, let the pressure release
naturally, about 20 minutes. Once all the pressure has released, carefully
unlock and remove the lid. Let cool for a few minutes, then season with
salt and pepper.
Nutrition:
InfoPer Serving ： Calories 101; Total fat: 2g; Protein: 4g; Sodium:
304mg; Fiber: 7g
Roasted Cauliflower With Herbs
Servings: 4
Ingredients:
1 ½ pounds cauliflower florets
1/4 cup olive oil
4 cloves garlic, whole
1 tablespoon fresh basil
1 tablespoon fresh coriander
1 tablespoon fresh oregano
1 tablespoon fresh rosemary
1 tablespoon fresh parsley
1 teaspoon red pepper flakes
Directions:
1. Begin by preheating the oven to 425 degrees F. Toss the cauliflower with
the olive oil and arrange them on a parchment-lined roasting pan.
2. Then, roast the cauliflower florets for about 20 minutes; toss them with
the garlic and spices and continue cooking an additional 10 minutes.
3. Serve warm. Bon appétit!
Nutrition:
InfoPer serving: Calories: 175; Fat: 14g; Carbs: 10.7g; Protein: 3.7g
Baked Brussels Sprouts
Servings ： 4
Ingredients:
1 pound Brussels sprouts
2 teaspoons extra-virgin olive or canola oil
4 teaspoons minced garlic (about 4 cloves)
½ teaspoon dried rosemary
½ teaspoon salt
1 tablespoon balsamic vinegar
Directions:
2. Preheat the oven to 400ºF.
3. Line a rimmed baking sheet with parchment paper. Trim and halve the
brussels sprouts. Transfer to a large bowl. Toss with the olive oil, garlic,
oregano, rosemary, salt, and pepper to coat well.
4. Transfer to the prepared baking sheet.
5. Bake
6. Bake for 35-40 minutes, shaking the pan occasionally to help with even
browning, until crisp on the outside and tender on the inside. Remove
from the oven and transfer to a large bowl.
7. Finish and Serve
8. Stir in the balsamic vinegar.
9. Divide the brussels sprouts evenly among 4 single-serving containers. Let
it cool before sealing the lids
Nutrition:
InfoPer Serving Calories: 77; Fat: 3g; Protein: 4g; Carbohydrates: 12g;
Fiber: 5g; Sugar: 3g; Sodium: 320mg
SALADS RECIPES
Broccoli & Mango Rice Salad
Servings:4
Ingredients:
½ cup brown rice, rinsed
3 cups broccoli florets, blanched
1 mango, chopped
1 small red bell pepper, chopped
1 jalapeño, seeded and minced
1 tsp grated fresh ginger
2 tbsp fresh lemon juice
3 tbsp grapeseed oil
1/3 cup roasted almonds, chopped
Directions:
1. Place the rice in a bowl with salted water and cook for 18-20 minutes.
Remove to a bowl. Stir in broccoli, mango, bell pepper, and chili. In
another bowl, mix the ginger, lemon juice and oil. Pour over the rice and
toss to combine. Top with almonds to serve.
Chopped Salad
Servings ： 4
Ingredients:
¾ cup extra-virgin olive oil
¼ cup white wine vinegar
2 teaspoons Dijon mustard
1 garlic clove
1 tablespoon minced green onions
½ teaspoon salt (optional)
½ small head romaine lettuce, chopped
½ small head iceberg lettuce, chopped
1½ cups cooked or 1 (15.5-ounce) can chickpeas, drained and rinsed
2 ripe tomatoes, cut into ½-inch dice
1 medium English cucumber, peeled, halved lengthwise, and chopped
2 celery ribs, chopped celery
1 medium carrot, chopped
½ cup halved pitted kalamata olives
3 small red radishes, chopped
2 tablespoons chopped fresh parsley
1 ripe Hass avocado, pitted, peeled, and cut into ½-inch dice
Directions:
2. In a blender or food processor, combine the oil, vinegar, mustard, garlic,
green onions, salt and pepper. Blend well and set aside.
3. In a large bowl, combine the romaine and iceberg lettuces. Add the
chickpeas, tomatoes, cucumber, celery, carrot, olives, radishes, parsley,
and avocado.
4. Finish and Serve
5. Add enough dressing to lightly coat. Toss gently to combine and serve.
Squash Salad
Servings:4
Ingredients:
2 lb green squash, cubed
2 tbsp plant butter
3 oz fennel, sliced
2 oz chopped green onions
1 cup tofu mayonnaise
2 tbsp fresh chives, finely chopped
A pinch of mustard powder
Chopped dill to garnish
Directions:
1. Put a pan over medium heat and melt plant butter. Fry in squash cubes
until slightly softened but not browned, about 7 minutes. Allow the
squash to cool. In a salad bowl, mix the cooled squash, fennel slices,
green onions, tofu mayonnaise, chives, and mustard powder. Garnish with
dill and serve.
Mediterranean Quinoa Salad
Servings ： 4
Ingredients:
2 cups water
1 cup quinoa, well rinsed
Salt
1½cups cooked or 1 (15.5-ounce) can chickpeas, drained and rinsed
1 cup ripe grape or cherry tomatoes, halved
2 green onions, minced
½ medium English cucumber, peeled and chopped
¼ cup pitted brine-cured black olives
2 tablespoons toasted pine nuts
¼ cup small fresh basil leaves
1 medium shallot, chopped
1 garlic clove, chopped
1 teaspoon Dijon mustard
2 tablespoons white wine vinegar
¼ cup extra-virgin olive oil
Directions:
2. In a large saucepan, bring the water to boil over high heat. Add the
quinoa, salt the water, and return to boil. Reduce heat to low, cover, and
simmer until water is absorbed.
3. Transfer the cooked quinoa to a large bowl. Add the chickpeas, tomatoes,
green onions, cucumber, olives, pine nuts, and basil. Set aside.
4. Finish and Serve
5. In a blender or food processor, combine the shallot, garlic, mustard,
vinegar, oil, then add salt and pepper. Process until well blended. Pour the
dressing over the salad, toss gently to combine, and serve.
Savory Pasta Salad With Cannellini Beans
Servings:4
Ingredients:
2 ½ cups whole-wheat bow tie pasta
1 tbsp olive oil
1 medium zucchini, sliced
2 large tomatoes, chopped
1 (15 oz) can cannellini beans
1 (2 ¼ oz) can green olives, sliced
½ cup crumbled tofu cheese
Directions:
1. Cook the pasta until al dente, 10 minutes. Drain and set aside. Heat olive
oil in a skillet and sauté zucchini and garlic for 4 minutes. Stir in
tomatoes, beans, and olives. Cook until the tomatoes soften, 10 minutes.
Mix in pasta. Allow warming for 1 minute. Stir in tofu cheese and serve
warm.
Tomato Bean & Bulgur Salad
Servings:4
Ingredients:
3 cups water
1 ½ cups bulgur, rinsed
1 (15.5-oz) can black beans
4 ripe plum tomatoes, sliced
1 red onion, sliced
¼ cup chopped fresh parsley
¼ cup olive oil
2 tbsp sherry vinegar
Directions:
1. Place the bulgur in a pot with boiling salted water. Lower the heat and
simmer for 20 minutes. Remove to a bowl. Stir in black beans, tomatoes,
onion, and parsley. In another bowl, mix the olive oil, vinegar, salt, and
pepper. Pour over the bulgur mixture and toss to coat. Let sit covered for
20 minutes. Serve.
Cobb Salad With Portobello Bacon
Servings ： 4
Ingredients:
2 heads romaine lettuce, finely chopped
1 pint cherry tomatoes, halved
1 avocado, peeled, pitted, and diced
1 cup frozen (and thawed) or fresh corn kernels
1 large cucumber, peeled and diced
Portobello Bacon or store-bought vegan bacon
4 scallions, thinly sliced
Unhidden Valley Ranch Dressing or store-bought vegan ranch dressing
Directions:
2. Scatter a layer of romaine in the bottom of each of 4 salad bowls. With
the following ingredients, create lines that cross the top of the romaine in
this order: tomatoes, avocado, corn, cucumber, and portobello bacon.
3. Finish and Serve
4. Sprinkle with the scallions and drizzle with ranch dressing
Indonesian-style Potato Salad
Servings ： 4 To 6
Ingredients:
1½ pounds small white potatoes, unpeeled
1 cup frozen peas, thawed
½cup shredded carrot
4 green onions, chopped
1 tablespoon grapeseed oil
⅓ cup creamy peanut butter
½ teaspoon Asian chili paste
1 tablespoon rice vinegar
¾ cup unsweetened coconut milk
3 tablespoons chopped unsalted roasted peanuts, for garnish
Directions:
2. In a large pot of boiling salted water, cook the potatoes until tender for
20-30 minutes. Drain well and set aside to cool.
3. When cool enough to handle, cut the potatoes into 1-inch chunks and
transfer to a large bowl. Add the peas, carrot, and green onions, then set
aside.
4. In a small saucepan, heat the oil over medium heat. Add the garlic and
cook until fragrant. Stir in the peanut butter, chili paste, soy sauce,
vinegar, and about half of the coconut milk. Simmer over medium heat
for 5 minutes, stirring frequently to make a smooth sauce.
5. Finish and Serve
6. Add as much of the remaining coconut milk as needed for creamy
consistency. Pour the dressing over the salad and toss well to combine.
Garnish with peanuts and serve.
French-style Potato Salad
Servings ： 4 To 6
Ingredients:
1½ pounds small white potatoes, unpeeled
2 tablespoons minced fresh parsley
1 tablespoon minced fresh chives
1 teaspoon minced fresh tarragon or ½teaspoon dried
⅓ cup extra-virgin olive oil
2 tablespoons white wine or tarragon vinegar
Directions:
2. In a large pot of boiling salted water, cook the potatoes until tender but
still firm for about 30 minutes. Drain and cut into ¼-inch slices. Transfer
to a large bowl and add the parsley, chives, and tarragon. Set aside.
3. In a small bowl, combine the oil, vinegar, pepper.
4. Finish and Serve
5. Pour the dressing onto the potato mixture and toss gently to combine.
6. Taste and adjust the seasonings if necessary. Chill for 1-2 hours before
serving.
Carrot & Cabbage Salad With Avocado & Capers
Servings:4
Ingredients:
1 carrot, shredded
1 cup finely shredded red cabbage
1 cup cherry tomatoes, halved
1 yellow bell pepper, cut into sticks
1 (15.5-oz) can chickpeas
¼ cup capers
1 avocado, sliced
¼ cup olive oil
1 ½ tbsp fresh lemon juice
Directions:
1. Combine the carrot, cabbage, tomatoes, bell pepper, chickpeas, capers,
and avocado in a bowl. Set aside. In another bowl, mix the oil, lemon
juice, salt, and pepper until thoroughly combined. Pour over the cabbage
mixture and toss to coat. Serve immediately.
The Great Green Salad
Servings ： 4
Ingredients:
1 head Boston or Bibb lettuce
8 asparagus spears, trimmed and cut into 2-inch pieces
2 mini seedless cucumbers, sliced
1 small zucchini, cut into ribbons with potato peeler
1 avocado, peeled, pitted, and sliced
½ cup store-bought vegan green goddess dressing
2 scallions, thinly sliced
Directions:
2. Divide the lettuce leaves among 4 plates. Top each with some of the
asparagus, cucumber, zucchini, and avocado. Drizzle each bowl with 2
tablespoons of dressing and sprinkle with scallions.
Bean & Farro Salad
Servings:4
Ingredients:
1 (14-oz) can black beans
1 cup corn kernels
¼ cup fresh cilantro, chopped
Zest and juice of 1 lime
3 tsp chili powder
Sea salt and black pepper to taste
1 ½ cups cherry tomatoes, halved
1 red bell pepper, chopped
2 scallions, chopped
4 large whole-grain tortillas
2 tsp olive oil
1 tbsp oregano
1 tsp cayenne pepper
4 cups watercress and arugula mix
¾ cup cooked faro
¼ cup chopped avocado
¼ cup mango salsa
Directions:
1. Combine black beans, corn, cilantro, lime juice, lime zest, chili powder,
salt, pepper, cherry tomatoes, bell peppers, and scallions in a bowl. Set
aside. Brush the tortillas with olive oil and season with salt, pepper,
oregano, and cayenne pepper. Slice into 8 pieces. Line with parchment
paper a baking sheet. Arrange tortilla pieces and bake for 3-5 minutes
until browned. On a serving platter, put the watercress and arugula mix,
top with faro, bean mixture, avocado, and sprinkle with mango salsa all
over to serve.
SOUPS AND STEWS RECIPES
Creamy Pumpkin And Toasted Walnut Soup
Servings ： 4
Ingredients:
1 small pie pumpkin, peeled, seeded, and chopped (about 6 cups)
1 teaspoon extra-virgin olive oil
¼ teaspoon sea salt
1 onion, diced
4 cups water, or vegetable stock
2 to 3 teaspoons ground sage
2 to 3 tablespoons nutritional yeast
1 cup non-dairy milk, or 1 tablespoon nut or seed butter plus 1 cup water
or stock
¼ cup toasted walnuts
Directions:
2. Place a large saucepan on medium and sauté the pumpkin in the oil,
seasoning with the salt, until slightly softened for about 10 minutes. Add
the onion to the pot and sauté until slightly softened for about 5 minutes.
Add the water and bring to a boil. Then turn down to a simmer, cover,
and cook 15 to 20 minutes, until the pumpkin is tender when pierced with
a fork.
3. Finish and Serve
4. Stir in the sage, nutritional yeast, and non-dairy milk.
5. Then purée the soup with an immersion blender or in a regular blender
until smooth. Garnish with toasted walnuts and pepper.
Nutrition:
InfoPer Serving Calories: 236; Protein: 10g; Total fat: 12g;
Carbohydrates: 29g; Fiber: 8g
Eggplant, Onion And Tomato Stew
Servings: 4
Ingredients:
3 1/2 cups cubed eggplant
1 cup diced white onion
2 cups diced tomatoes
1/8 teaspoon ground cayenne pepper
1 teaspoon salt
1 cup tomato sauce
1/2 cup water
Directions:
1. Switch on the instant pot, place all the ingredients in it, stir until mixed,
and seal the pot.
2. Press the ‘manual’ button and cook for 5 minutes at high-pressure setting
until cooked.
3. When done, do quick pressure release, open the instant pot, and stir the
stew.
Nutrition:
Lasagna Soup
Servings: 6
Cooking Time: 5 Hours And 12 Minutes
Ingredients:
For the Lasagna Soup:
3/4 cup dried brown lentils
1 medium white onion, peeled, diced
3 cups chopped spinach leaves
14 ounces crushed tomatoes
14 ounces diced tomatoes
8 lasagna noodles, broken into pieces
4 1/2 cups vegetable broth
For the Vegan Pesto Ricotta:
1/4 pound tofu, extra firm, drained
1 cup cashews, soaked, drained
2/3 teaspoon salt
4 tablespoons pesto, vegan
1/4 cup almond milk
Directions:
1. Prepare the lasagna soup and for this, switch on the slow cooker, add
lentils, onion, and garlic in it, stir in basil and oregano, pour in broth, and
stir until mixed.
2. Shut the slow cooker with lid and cook for 2 hours at a high heat setting.
3. Meanwhile, prepare the pesto ricotta, and for this, place cashews in a
blender, add milk and pulse until smooth.
4. Then tofu, pulse until mixture resembles ricotta cheese, then tip it in a
bowl and stir in remaining ingredients until combined, set aside until
required.
5. Then stir in all the tomatoes, continue cooking for 3 hours at high heat
setting, add noodles and spinach, stir until mixed and cook for 12 minutes
until spinach leaves have wilted.
6. When done, season the soup with salt and black pepper and then serve
with prepared pesto ricotta.
Nutrition:
InfoCalories: 450 Cal ;Fat: 16.8 g :Carbs: 55.2 g ;Protein: 22.6 g ;Fiber:
13.2 g
Classic Cream Of Broccoli Soup
Servings: 4
Ingredients:
1 pound broccoli florets
1 onion, chopped
1 celery rib, chopped
1 parsnip, chopped
1 teaspoon garlic, chopped
1/2 teaspoon dried dill
1/2 teaspoon dried oregano
2 tablespoons flaxseed meal
1 cup full-fat coconut milk
Directions:
1. In a heavy-bottomed pot, heat the olive oil over medium-high heat. Now,
sauté the broccoli onion, celery and parsnip for about 5 minutes, stirring
periodically.
2. Add in the garlic and continue sautéing for 1 minute or until fragrant.
3. Then, stir in the vegetable broth, dill, oregano, salt and black pepper;
bring to a boil. Immediately reduce the heat to a simmer and let it cook
for about 20 minutes.
4. Puree the soup using an immersion blender until creamy and uniform.
5. Return the pureed mixture to the pot. Fold in the flaxseed meal and
coconut milk; continue to simmer until heated through or about 5
minutes.
6. Ladle into four serving bowls and enjoy!
Nutrition:
Indonesian Vegetable Stew
Servings ： 4 To 6
Ingredients:
2 tablespoons canola or grapeseed oil
1 yellow onion, chopped
1 or 2 fresh hot chiles, seeded and minced
1 tablespoon grated fresh ginger
1 large russet potato, cut into ½-inch dice
1 medium eggplant, peeled and cut into ½-inch dice
8 ounces green beans, cut into 1-inch pieces
2 cups small cauliflower florets
1½cups vegetable broth
1 (14.5-ounce) can crushed tomatoes
½ teaspoon ground turmeric
1 (13.5-ounce) can unsweetened coconut milk
1 tablespoon tamarind paste
1 tablespoon light brown sugar
3 tablespoons minced fresh cilantro
2 tablespoons minced scallions, for garnish
Directions:
2. Heat the oil in a large pot over medium heat. Add the onion, garlic, chile,
and ginger. Cover and cook until softened for about 7 minutes.
3. Add the potato, eggplant, green beans, cauliflower, broth, tomatoes, soy
sauce, and turmeric. Cover and cook until the vegetables are tender,
stirring occasionally for about 45 minutes.
4. Finish and Serve
5. Uncover, reduce heat to low, and add the coconut milk, tamarind paste,
sugar, and salt and pepper. The amount of salt needed depends on the
saltiness of your broth. Simmer uncovered until the sauce thickens,
stirring occasionally for about 10 minutes. Stir in the lime juice. Serve
hot, sprinkled with cilantro and scallions, if using any.
Sweet Potato And Peanut Soup With Baby
Spinach
Servings ： 4
Ingredients:
1 medium onion, chopped
1½ pounds sweet potatoes, peeled and cut into ½-inch dice
6 cups vegetable broth, or water
⅓ cup creamy peanut butter
¼ teaspoon ground cayenne
⅛teaspoon ground nutmeg
Directions:
2. In a large soup pot, heat the oil over medium heat. Add the onion, then
cover and cook until softened for about 5 minutes. Add the sweet potatoes
and broth and cook, uncovered, until the potatoes are tender for about 30
minutes.
3. Ladle about a cup of hot broth into a small bowl. Add the peanut butter
and stir until smooth.
4. Finish and Serve
5. Stir the peanut butter mixture into the soup along with the cayenne,
nutmeg, and salt and pepper.
6. About 10 minutes before being ready to serve, stir in the spinach, then
serve.
Italian Nonna’s Pizza Salad
Servings: 4
Ingredients:
1 pound macaroni
1 cup marinated mushrooms, sliced
1 cup grape tomatoes, halved
4 tablespoons scallions, chopped
1 teaspoon garlic, minced
1 Italian pepper, sliced
1/4 cup extra-virgin olive oil
1/4 cup balsamic vinegar
Sea salt and cayenne pepper, to taste
1/2 cup black olives, sliced
Directions:
1. Cook the pasta according to the package directions. Drain and rinse the
pasta. Let it cool completely and then, transfer it to a salad bowl.
2. Then, add in the remaining ingredients and toss until the macaroni are
well coated.
3. Taste and adjust the seasonings; place the pizza salad in your refrigerator
until ready to use. Bon appétit!
Nutrition:
InfoPer serving: Calories: 595; Fat: 17.2g; Carbs: 93g; Protein: 16g
Zesty Black Bean Soup
Servings ： 2
Ingredients:
1 teaspoon extra-virgin olive oil
1 onion, chopped
1 teaspoon chili powder
½ teaspoon ground cinnamon or pumpkin pie spice
½ to 1 teaspoon salt
1 (15-ounce) can black beans, drained and rinsed
1 (28-ounce) can crushed or diced tomatoes, undrained
3 cups water
3 celery stalks, chopped
2 cups chopped collard greens
2 tablespoons freshly squeezed lime juice
Directions:
2. Heat the extra-virgin olive oil in a large soup pot over medium heat.
3. Add the onion and garlic, and sauté for about 5 minutes, until soft.
4. Stir in the chili powder, cinnamon, and salt, then add the beans, tomatoes
with their juices, and water. Bring to a boil and turn the heat to low.
5. Simmer the soup for 10 to 15 minutes.
6. Finish and Serve
7. Using a hand blender, purée the soup, or let it cool slightly before
transferring it to a countertop blender to purée. Stir in the celery and
greens, and cover the pot. Let the soup cook for 10 minutes more or
longer if you want softer greens. Stir in the lime juice just before serving.
8. Leftovers will keep in an airtight container for up to 1 week in the
refrigerator or up to 1 month in the freezer.
Nutrition:
InfoPer Serving ： (2 cups) Calories 209; Protein: 12g; Total fat: 3g;
Saturated fat: 0g; Carbohydrates: 38g; Fiber: 13g
Spanish Gazpacho
Servings:4
Ingredients:
3 tbsp olive oil
2 garlic cloves, crushed
2 cucumbers
2 tsp lemon juice
2 lb ripe plum tomatoes, chopped
1 (14.5-oz) can crushed tomatoes
1 cup tomato juice
2 tbsp chopped dill
Directions:
1. In a food processor, put the garlic, olive oil, and salt and pulse until a
paste-like consistency forms. Add in 1 cucumber and lemon juice. Blitz
until smooth. Put in tomatoes, tomato juice, salt and pepper. Blend until
smooth. Transfer to a bowl, close the lid and let chill in the fridge before
serving.
Kale And Cauliflower Salad
Servings: 1
Ingredients:
6 ounces of Lacinato kale
8 ounces of cauliflower florets
1 lemon
1 tablespoon of Italian spice
2 radishes
13.4 ounce of butter beans
Olive oil
¼ cup of walnuts
¼ cup of vegan Caesar dressing
Pepper
Salt
Directions:
1. Preheat the oven to 400°F. Put the cauliflower florets on a baking sheet,
toss them with olive oil and spices, and add salt. Roast the cauliflower
until it is brown. It will be done within 15-20 minutes.
2. De-stem the kale and slice the leaves. Slice the radishes. Both kale and
radish should be sliced thinly. Cut the lemon in half.
3. Put the kale in a large bowl and add the lemon juice and salt along with
the pepper. Massage the kale so that it is properly covered with seasoning.
The leaves will soon turn dark green. Mix the radishes.
4. Rinse the butter beans and pat them dry with a towel. On medium-high
heat, put a large skillet, add some olive oil, and sauté the butter beans in a
layer. Sprinkle some salt on top and shake the pan. The butter beans will
be brown in places within 7 minutes.
5. Take two large plates and divide both the kale and beans equally. Put the
walnuts and roasted cauliflower on top. Add the Caesar dressing on top
and enjoy the amazing salad.
Pomegranate And Walnut Stew
Servings: 6
Ingredients:
1 head of cauliflower, cut into florets
1 medium white onion, peeled, diced
1 1/2 cups California walnuts, toasted
1 cup yellow split peas
1 1/2 tablespoons honey
¼ teaspoon salt
½ teaspoon turmeric
½ teaspoon cinnamon
2 tablespoons olive oil, separated
4 cups pomegranate juice
2 tablespoons chopped parsley
2 tablespoons chopped walnuts, for garnishing
Directions:
1. Take a medium saute pan, place it over medium heat, add walnuts, cook
for 5 minutes until toasted and then cool for 5 minutes.
2. Transfer walnuts to the food processor, pulse for 2 minutes until ground,
and set aside until required.
3. Take a large saute pan, place it over medium heat, add 1 tablespoon oil
and when hot, add onion and cook for 5 minutes until softened.
4. Switch heat to medium-low heat, then add lentils and walnuts, stir in
cinnamon, salt, and turmeric, pour in honey and pomegranate, stir until
mixed and simmer the mixture for 40 minutes until the sauce has reduced
by half and lentils have softened.
5. Meanwhile, place cauliflower florets in a food processor and then pulse
for 2 minutes until mixture resembles rice.
6. Take a medium to saute pan, place it over medium heat, add remaining oil
and when hot, add cauliflower rice, cook for 5 minutes until softened, and
then season with salt.
7. Serve cooked pomegranate and walnut sauce with cooked cauliflower rice
and garnish with walnuts and parsley.
Nutrition:
Potato And Corn Chowder
Servings: 6
Ingredients:
2 medium carrots, peeled, chopped
2 ribs celery, chopped
1 medium white onion, peeled, chopped
1/4 cup all-purpose flour
4 cups chopped white potatoes
2 cups almond milk, unsweetened
3 tablespoons nutritional yeast
1 cup frozen corn kernels
1 teaspoon salt
Directions:
1. Take a large pot, place it over medium-high heat, add oil and when hot,
add onion, carrots, celery, and garlic and cook for 5 minutes until golden
brown.
2. Then sprinkle with flour and thyme, stir until coated, cook for 1 minute
until the flour has browned, then add yeast, potatoes, milk, and broth and
stir until mixed.
3. Bring the mixture to simmer, cook for 8 minutes until tender, then add
corn and season the soup with salt and black pepper.
Nutrition:
SAUCES & CONDIMENTS
RECIPES
Alfredo Sauce
Servings: 4
Ingredients:
1 cup cashews, unsalted, soaked in warm water for 15 minutes
1/3 teaspoon salt
2 tablespoons tamari
4 tablespoons water
Directions:
1. Drain the cashews, transfer them into a food processor, add remaining
ingredients in it, and pulse for 3 minutes until thick sauce comes together.
Nutrition:
InfoCalories: 105.7 Cal ;Fat: 5.3 g :Carbs: 11 g ;Protein: 4.7 g ;Fiber: 2 g
Avocado Pudding
Servings: 8
Ingredients:
2 ripe avocados, peeled, pitted and cut into pieces
1 tbsp fresh lime juice
14 oz can coconut milk
80 drops of liquid stevia
2 tsp vanilla extract
Directions:
1. Add all ingredients into the blender and blend until smooth.
2. Serve and enjoy.
Cheese Sauce
Servings: 6
Ingredients:
Pinch of salt
Pinch of black, ground pepper
½ teaspoon of onion powder
½ teaspoon of garlic powder
½ cup of yeast, nutritional
⅓ cup of extra-virgin olive oil
½ cup of water
1 tablespoon of freshly squeezed lemon juice
1 cup of carrots, washed, peeled and diced
2 cups of potatoes, washed, peeled and diced
Directions:
1. In a medium saucepan over medium heat, boil the carrots and potatoes
until they have cooked soft. Drain and add these items to the blender.
2. Add in the remainder of the ingredients to the blender and pulse until
smooth.
3. Serve warm along with tortilla chips or over whole-wheat pasta.
4. Tips:
5. Seal and store in the refrigerator for up to four days, or you can freeze it
too. Let thaw, add a dash of water, give it a good stir and serve.
Coriander Tahini Sauce
Servings: 6
Ingredients:
1/4 cup cashews, soaked overnight and drained
1/4 cup water
4 tablespoons tahini
1/4 cup fresh coriander leaves, roughly chopped
1 clove garlic, minced
Kosher salt and cayenne pepper, to taste
Directions:
1. Process the cashews and water in your blender until creamy and uniform.
2. Add in the remaining ingredients and continue to blend until everything is
well incorporated.
3. Keep in your refrigerator for up to a week. Bon appétit!
Nutrition:
Miso Sauce
Servings: 2
Ingredients:
Pinch of salt
Pinch of black, ground pepper
2 tablespoons of extra-virgin olive oil
1 ½ cups of orange juice
½ cup of sweet white miso
All of the above ingredients listed for the standard miso sauce along with
the below-mentioned extra ingredients
2 cloves of garlic, minced
2 tablespoons of ginger, minced
1 teaspoon sesame oil
2 tablespoons of tamari
All of the above ingredients listed for the standard miso sauce along with
the below-mentioned extra ingredients
2 tablespoons of fresh mint
2 tablespoons of fresh basil
3 tablespoons of fresh cilantro
½ a chili, minced
1 ½ tablespoons of ginger, minced
Directions:
1. In a bowl, combine all ingredients, whisk gently for one minute and
serve.
2. Tips:
3. Enhance the flavors in a salad or serve with a side or main meal.
Classic Ranch Dressing
Servings: 8
Ingredients:
1 cup vegan mayonnaise
1/4 almond milk, unsweetened
1 teaspoon sherry vinegar
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
2 cloves garlic, minced
1/2 teaspoon dried chives
1/2 teaspoon dried dill weed
1 teaspoon dried parsley flakes
1/2 teaspoon onion powder
1/3 teaspoon paprika
Directions:
1. Using a wire whisk, thoroughly combine all the ingredients in a bowl.
2. Cover and place in your refrigerator until ready to serve.
3. Bon appétit!
Nutrition:
Easy Tofu Hollandaise
Servings: 12
Ingredients:
1/4 cup vegan butter, at room temperature
1 cup silken tofu
1 cup unsweetened rice milk
1/2 teaspoon turmeric powder
Directions:
1. Puree all the ingredients in a high-speed blender or food processor.
2. Then, heat the mixture in a small saucepan over low-medium heat; cook,
stirring occasionally, until the sauce has reduced and thickened.
3. Bon appétit!
Nutrition:
Saffron Pistachio Beverage
Servings: 2
Ingredients:
8 strands of saffron
1 tablespoon cashews
1/4 teaspoon ground ginger
2 tablespoons pistachio
1/8 teaspoon cloves
1/4 teaspoon cardamom powder
3 tablespoons coconut sugar
1/4 teaspoon cinnamon
1/8 teaspoon fennel seeds
1/4 teaspoon poppy seeds
Directions:
2. Pour the smoothie into two glasses and then serve.
Garlic Alfredo Sauce
Servings: 4
Ingredients:
1 1/2 cups cashews, unsalted , soaked in warm water for 15 minutes
6 cloves of garlic, peeled, minced
1/2 medium sweet onion, peeled, chopped
1 teaspoon salt
2 cups almond milk, unsweetened
12 ounces fettuccine pasta, cooked, for serving
Directions:
1. Take a small saucepan, place it over medium heat, add oil and when hot,
add onion and garlic, and cook for 5 minutes until sauté.
2. Meanwhile, drain the cashews, transfer them into a food processor, add
remaining ingredients including onion mixture, except for pasta, and
pulse for 3 minutes until very smooth.
3. Pour the prepared sauce over pasta, toss until coated and serve.
Nutrition:
Favorite Cranberry Sauce
Servings: 8
Ingredients:
1/2 cup brown sugar
1/2 cup water
8 ounces cranberries, fresh or frozen
A pinch of allspice
A pinch of sea salt
1 tablespoon crystallized ginger
Directions:
1. In a heavy-bottomed saucepan, bring the sugar and water to a rolling boil.
2. Stir until the sugar has dissolved.
3. Add in the cranberries, followed by the remaining ingredients. Turn the
heat to a simmer and continue to cook for 10 to 12 minutes or until the
cranberries burst.
4. Let it cool at room temperature. Store in a glass jar in your refrigerator.
Bon appétit!
Nutrition:
Bbq Sauce
Servings: 20
Ingredients:
1¼ cups red wine vinegar
1¼ cups brown sugar
½ teaspoon celery seeds
½ teaspoon onion powder
½ teaspoon garlic powder
4 teaspoons hickory-flavored liquid smoke
½ cup molasses
1 teaspoon paprika
½ teaspoon cayenne pepper
¼ teaspoon chili powder
¼ teaspoon ground cinnamon
2 cups ketchup
2 cups tomato sauce
Salt and ground black pepper, as required
Directions:
1. Put all the ingredients to a pan and cook for about 3 minutes over medium
heat, stirring occasionally.
2. Turn the heat to low and let the ingredients simmer for 25 more minutes.
3. Remove from the heat, cool and serve.
OTHER FAVORITES RECIPES
Thanksgiving Herb Gravy
Servings: 6
Ingredients:
1 ½ cups brown rice, cooked
6 ounces Cremini mushrooms, chopped
1/2 teaspoon dried thyme
1/2 teaspoon garlic, minced
1/4 cup unsweetened plain almond milk
Sea salt and freshly ground black pepper
Directions:
1. Bring the vegetable broth to a boil over medium-high heat; add in the rice
and mushrooms and reduce the heat to a simmer.
2. Let it simmer for about 12 minutes, until the mushrooms have softened.
Remove from the heat.
3. Then, blend the mixture until creamy and uniform.
4. Add the remaining ingredients and heat your gravy over medium heat
until everything is cooked through.
5. Serve with mashed potatoes or vegetables of choice. Bon appétit!
Nutrition:
Grilled Tofu Mayo Sandwiches
Servings:2
Ingredients:
¼ cup tofu mayonnaise
2 slices whole-grain bread
¼ cucumber, sliced
½ cup lettuce, chopped
½ tomato, sliced
1 tsp olive oil, divided
Directions:
1. Spread the vegan mayonnaise over a bread slice, top with the cucumber,
lettuce and tomato and finish with the other slice. Heat the oil in a skillet
over medium heat. Place the sandwich and grill for 3 minutes, then flip
over and cook for a further 3 minutes. Cut the sandwich in half and serve.
Tamari Toasted Almonds
Servings: 1
Ingredients:
½ cup raw almonds, or sunflower seeds
2 tablespoons tamari, or soy sauce
1 teaspoon toasted sesame oil
Directions:
1. Preparing the ingredients.
2. Heat a dry skillet to medium-high heat, then add the almonds, stirring
very frequently to keep them from burning. Once the almonds are toasted,
7 to 8 minutes for almonds, or 3 to 4 minutes for sunflower seeds, pour
the tamari and sesame oil into the hot skillet and stir to coat.
3. You can turn off the heat, and as the almonds cool the tamari mixture will
stick to and dry on the nuts.
Nutrition:
Info calories: 89; total fat: 8g; carbs: 3g; fiber: 2g; protein: 4g
Chocolate Mousse Cake
Servings: 4
Ingredients:
2/3 cup toasted almond flour
¼ cup unsalted plant butter, melted
2 cups unsweetened chocolate bars, broken into pieces
2 ½ cups coconut cream
Fresh raspberries or strawberries for topping
Directions:
1. Lightly grease a 9-inch springform pan with some plant butter and set
aside.
2. Mix the almond flour and plant butter in a medium bowl and pour the
mixture into the springform pan. Use the spoon to spread and press the
mixture into the bottom of the pan. Place in the refrigerator to firm for 30
minutes.
3. Meanwhile, pour the chocolate in a safe microwave bowl and melt for 1
minute stirring every 30 seconds.
4. Remove from the microwave and mix in the coconut cream and maple
syrup.
5. Remove the cake pan from the oven, pour the chocolate mixture on top
making to sure to shake the pan and even the layer. Chill further for 4 to 6
hours.
6. Take out the pan from the fridge, release the cake and garnish with the
raspberries or strawberries.
7. Slice and serve.
Nutrition:
al infoper serving: Calories 608 Fats 60.5g Carbs 19.8g Protein 6.3g
Mushroom Steaks
Servings: 4
Ingredients:
1 tablespoon vegan butter
½ cup vegetable broth
½ small yellow onion, diced
1 large garlic clove, minced
3 tablespoons balsamic vinegar
1 tablespoon mirin
½ tablespoon soy sauce
½ tablespoon tomato paste
½ teaspoon dried basil
A dash of ground black pepper
2 large, whole portobello mushrooms
Directions:
1. Melt butter in a saucepan over medium heat and stir in half of the broth.
2. Bring to a simmer then add garlic and onion. Cook for 8 minutes.
3. Whisk the rest of the ingredients except the mushrooms in a bowl.
4. Add this mixture to the onion in the pan and mix well.
5. Bring this filling to a simmer then remove from the heat.
6. Clean the mushroom caps inside and out and divide the filling between
the mushrooms.
7. Place the mushrooms on a baking sheet and top them with remaining
sauce and broth.
8. Cover with foil then place it on a grill to smoke.
9. Cover the grill and broil for 16 minutes over indirect heat.
10. Serve warm.
Baked Potatoes & Asparagus & Pine Nuts
Servings:4
Ingredients:
1 bunch of asparagus, sliced
2 tbsp olive oil
1 tsp dried basil
½ tsp dried thyme
2 potatoes, sliced
½ cup vegetable broth
2 tbsp nutritional yeast
½ cup ground pine nuts
Directions:
2. Heat half of the oil in a skillet over medium heat. Place in garlic, spinach,
salt, and pepper and cook for 4 minutes until the spinach wilts. Add in
basil and thyme. Set aside.
3. Arrange half of potato slices on a greased casserole and season with salt
and pepper. Top with the asparagus slices and finish with the spinach
mixture. Cover with the remaining potato slices.
4. Whisk the broth with nutritional yeast in a bowl. Pour over the
vegetables. Sprinkle with remaining oil and pine nuts. Cover with foil and
bake for 40 minutes. Uncover and bake for another 10 minutes until
golden brown. Serve warm.
‘sweet Tang’ And Chia Smoothie
Servings: 2
Ingredients:
4 large plums
2 tablespoon chia seeds
1/2 cup pineapple chunks
1/2 cup ice cubes
3/4 cup coconut water
Directions:
2. Pour the smoothie into two glasses and then serve.
Nutrition:
InfoCalories: 406 Cal ;Fat: 9.3 g :Carbs: 77.4 g ;Protein: 6.3 g ;Fiber: 13
g
Kale And Lemon Salad
Servings: 4
Ingredients:
5 cups of chopped kale
1 teaspoon of minced garlic
½ a tablespoon of maple syrup
2 tablespoons of lemon juice, freshly squeezed
Directions:
1. Combine the garlic, maple syrup and lemon juice in a large bowl and
whisk to combine.
2. Add the kale and massage the dressing into it for two minutes before
serving.
Cuban-style Millet
Servings:4
Ingredients:
2 tbsp olive oil
1 onion, chopped
2 zucchinis, chopped
1 tsp dried thyme
½ tsp ground cumin
1 (15.5-oz) can black-eyed peas
1 cup millet
2 tbsp chopped fresh cilantro
Directions:
1. Heat the oil in a pot over medium heat. Place in onion and sauté for 3
minutes until translucent. Add in zucchinis, garlic, thyme, and cumin and
cook for 10 minutes. Put in peas, millet and 2 ½ cups hot water. Bring to
a boil, then lower the heat and simmer for 20 minutes. Fluff the millet
using a fork. Serve garnished with cilantro.
Mediterranean Chickpeas With Vegetables
Servings:6
Ingredients:
3 tbsp olive oil
1 red onion, chopped
2 carrots, chopped
1 celery stalk, chopped
1 tsp grated fresh ginger
1 tsp ground cumin
½ tsp turmeric
2 parsnips, peeled and chopped
8 oz green beans, chopped
1 (15.5-oz) can chickpeas, drained
1 (14.5-oz) can diced tomatoes
1 ½ cups vegetable broth
2 tbsp minced cilantro
1 tsp fresh lemon juice
Directions:
1. Heat the oil in a pot over medium heat. Place in onion, carrots, celery,
garlic, and ginger. Sauté for 5 minutes. Add in cumin, turmeric, parsnips,
green beans, chickpeas, tomatoes and juices, and broth. Bring to a boil,
then lower the heat and sprinkle with salt and pepper. Simmer for 30
minutes. Sprinkle with lemon juice and cilantro and serve.
Teff Porridge With Dried Figs
Servings: 4
Ingredients:
1 cup whole-grain teff
1 cup water
2 cups coconut milk
1/2 teaspoon ground cardamom
4 tablespoons agave syrup
7-8 dried figs, chopped
Directions:
1. Bring the whole-grain teff, water and coconut milk to a boil.
2. Turn the heat to a simmer and add in the coconut oil, cardamom and
cinnamon.
3. Let it cook for 20 minutes or until the grain has softened and the porridge
has thickened. Stir in the agave syrup and stir to combine well.
4. Top each serving bowl with chopped figs and serve warm. Bon appétit!
Nutrition:

Plant Based Diet Cookbook 2000 Day Delicious Healthy Whole Food Recipes For Beginners 21 Day Meal Plan

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What are the benefits of eating a plant-based diet, and how can you make sure it's healthy and balanced?

What are some recipe highlights from the meal plan?

Copyright © 2021 by Naomi Thomson

All rights reserved worldwide.

People often have different interpretations of what ‘plant-based’ eating

People following plant-based diets and consuming a wide variety of fruits,

However, it is worth noting that ‘plant-based’ does not automatically mean

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