eating vegan

For Two

BY VALERIA HARRIS
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 NUTRITION DISCLAIMER
All information presented and written in the eBook “Eating Vegan for Two” are intended for
informational purposes only. You should not rely on this information as a substitute for, nor does
it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or
questions about your health, you should always consult with a physician or other health-care
professional.
I am not a nutritionist or registered dietitian. Statements in this eBook have not been evaluated or
approved by the Food and Drug Administration.
You are ultimately responsible for all decisions pertaining to your health. Each individual’s dietary
needs and restrictions are unique to the individual. The reader assumes full responsibility for
consulting a qualified health professional regarding health conditions or concerns before starting
a new diet.

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 EATING VEGAN FOR TWO
Introduction

Hi! Thank you for getting my eBook it means a lot to me! As many of you know, I became a mom
in October last year to my beautiful daughter Emma. Since then a lot of other moms and moms
to be have asked me what I ate during pregnancy and also now since I’m 100% breastfeeding
Emma and nutrition is key to producing breastmilk for your babe. I’ve been working on this eBook
since I found that I was pregnant, I mainly just wanted to journal the kind of meals I was eating
during pregnancy but it ended up being perfect content for this eBook, “Eating Vegan for TWO”!
In this eBook you will find a variety of meals, from healthy salads to delicious “junk meals”.
These dishes are not like in my first eBook 100% wholefoods, there are also processed foods
included like the vegan “Beyond sausage and burger” or vegan cheese as you will see. I don’t
eat processed foods everyday but they always satisfy my junk meal cravings and I do believe that
listening to your body is SO IMPORTANT. I eat whatever I want and whenever I want and that’s
how I’ve been able to sustain my weight, even lose the baby pounds and just be on a healthy &
balanced vegan diet.

Pregnancy Cravings & Nausea

As so many other pregnant women, I too experienced nausea starting the 2nd month of
pregnancy until maybe the 5th month. During these few weeks I couldn’t even open the fridge
because smelling and seeing all kinds of different foods made me want to vomit and not eat
anything at all. But I knew that I needed to eat something, because now it was not just me
anymore who was hungry but also Emma in my belly. I mostly craved comforting foods during
this time, lots of pasta! Funnily, I also couldn’t stand smoothies anymore for breakfast so instead
I would eat my “cold oats” or pancakes for breakfast which was very filling and didn’t give me any
nausea. A tip I would have for pregnant moms that are currently experiencing morning sickness
or nausea is to eat first thing in the morning, without even thinking about it. Just eat something.
Because one thing is for sure, the longer you wait with an empty belly the sicker you will feel. Or
at least that’s how it was for me.

At the end of my pregnancy my food cravings slowly started to disappear and I somehow felt
normal again. During that time, I made sure that I ate a lot of nourishing & healthy foods because
I knew that in those last few weeks of pregnancy, it was all about growth for the baby and so me
and the baby needed to get all the nutrients we could get, not to mention also to fuel up for my
birth. Emma was born weighing 9.3lbs (4.2kg) which is a lot and just proved that she was growing
perfectly healthy in my belly on a vegan diet.

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Vitamins & Supplements:
During my pregnancy my midwife got my blood work checked twice, at my first check I was low in
Iron which is actually very common for women. So, per my Midwife’s suggestion I started to take
an Iron supplement, which helped me achieve a good Iron level. Besides the Iron supplement,
I was also taking (and still take) B12 Vitamin, Vitamin D, Prenatal and Probiotics. B12 Vitamin
is something every vegan and even non vegans should consider taking, the Prenatal are
specifically made for women that are thinking of becoming pregnant, already are pregnant or
are breastfeeding, these extra nutrients will help the baby to develop. Vitamin D I took because
although my levels were in the normal range, they were a little on the lower side, so my doctor
recommended me to take a supplement. And lastly the Probiotics were to help prevent B Strep
Infection during pregnancy and now to hopefully help Emma with her eczema. I recommend
getting your blood work checked, to make sure you don’t have any deficiencies, which could
potentially harm you or your baby. And then as per your doctor’s advice & test results you can
start taking any supplements you may need.

Postpartum Nutrition:
I remember right after I gave birth, I couldn’t even get out of the birth pool by myself because I
was so low in energy, Ali and my midwife had to basically carry me to my bed. I knew that birth
was going to require a lot of strength but that my body could feel this depleted was a shocker to
me. And that’s when I understood why nourishing my body after birth was so important. I needed
to fuel up to gain back my strength and energy not just to take care of myself but also to take care
of Emma.

A huge tip I have for expecting mothers is to prepare your postpartum meals in advance. I had
like 20 frozen meals that my mom so lovingly prepared for me before she left back to Switzerland.
These meals were seriously a life saver for Ali and me, since he was doing all the housework +
taking care of me and cooking wasn’t something he had extra time to do.

The morning after I gave birth, I woke up literally craving a Spirulina Smoothie (which was
something I hadn’t had in over a year) and Avocado toast (I could not stand Avocado while
pregnant either). And I pretty much ate those two things for two weeks straight after giving birth.
Spirulina Smoothies are actually very high in iron and protein which were both two things my
body needed now more than ever. I truly believe my body knew what it needed to eat. Listen to
your cravings, you crave them for a reason.

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Breastfeeding:
I chose to breastfeed Emma from birth on. But things didn’t start smoothly, Emma had a lip tie
which didn’t allow her to get a good latch on my breast. So, the first few days of breastfeeding
was really hurtful to a point where my nipples even bled and were raw and open. Thank god
my midwife discovered Emma’s lip tie on the day she was born, so we immediately made an
appointment with a dentist, who does lip and tongue tie laser procedures to get Emma’s lip tie
fixed the following week. This procedure only took about 3 minutes, didn’t require any anesthetics
and wasn’t hurtful for Emma. After the laser procedure, Emma was able to get a better latch on
my breast right away and the pain on my nipples subsided each day. If breastfeeding hurts you
too, and you already checked for all other things like proper nursing position etc. then I definitely
recommend getting your baby checked for a tongue or lip tie with a lactation consultant. This is
actually a way more common problem in babies than we realize and it can also get in the way
later on by creating speech problems. I myself have a lip tie as well, that never got fixed. My mom
therefore had to stop nursing me when I was 6 months old because it was just too hurtful for her
and I also had a speech problem later on where I couldn’t pronounce the letter “s” properly. For
in the meantime, while figuring out what the real issue is, I highly recommend trying out some
“nipple shields” they will protect your nipples while your baby is nursing so that they can start
healing.

I’m grateful that Emma has always had a great weight for her age, even with our breastfeeding
problems in the beginning. I think breastfeeding her on demand had a lot to do with that, since I
don’t follow any feeding schedules and feed her as much as she wants, sometimes also just to
soothe her. This has worked wonderfully for us, and I think people can see that when they look
at her and see how healthy, happy and chunky she is. Another great perk of breastfeeding is
that you’ll lose those extra baby pounds faster than you’ll think, since your body is constantly
burning off food by producing milk for your baby. But I think the best thing about it, is the bonding
experience and the love you feel when your baby looks up at you while nursing. It’s pretty mind-
blowing that women can feed an entire other human being with solely their breastmilk. No wonder
it’s called “Liquid Gold”.

Breastfeeding Nutrition:
Sometimes I think about how Emma’s entire bodyweight is only there because of my milk and
how I’m only able to produce milk because of the food I eat. At the end of the day it really comes
down to what and how much you eat. The meals in this eBook don’t have any special, secret
ingredient, because I don’t believe there is a secret to producing breastmilk, you just have to eat
a balanced diet. And with balanced I mean getting all the necessary nutrients in. And you can

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absolutely do that with a vegan diet, in fact the world’s largest organization of nutritional
professionals (The American Academy of Nutrition and Dietetics) said that vegan diets are
suitable for all ages, including pregnancy, lactation, infancy and childhood.

I do not count calories or follow any specific “diet guidelines” like keto, paleo etc. The only thing
I have to avoid are nuts, (Almonds, Cashews, Pistachios and Hazelnuts to be specific) because
of Emma’s allergy to them and since I’m breastfeeding, I need to avoid everything she needs
to avoid. We only did her allergy test recently, so you will see a couple of recipes in here that
contain nuts, I still eat these dishes but I switch out the nuts to peanuts (she is not allergic to
them at all) or leave them out.

As for alcohol, I drink here and there a glass of rosé with Ali (usually on Friday when we have
our pizza nights) but I make sure to only have one glass and to wait for around two hours
before breastfeeding Emma.

So, that’s it! If you don’t know which recipe to try first, here are some of my favs at the moment
- Pasta Carbonara, Pesto Tofu Sandwich, Creamy Chickpeas Curry, Acai Bowl and Banana &
Walnut Pancakes! Get cooking!

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 TABLE OF CONTENTS

Breakfast
Rawnola with Berries 9 Butternut Squash Mac ‘n’ Cheese 63
Santa Barbara Toast 11 Falafel Bowl 65
Quinoa Breakfast Bowl 13 Chickpeas & Kale Salad 67
Protein Smoothie Bowl 15 Black Eyed Peas Stew  69
GF Banana & Walnut Pancakes 17 Healthy Pasta with Greens 71
Swiss Bircher Muesli  19 Greek Salad with Roasted Potatoes 73
Overnight Chia Oat Pudding 21 Thai Buddha Bowl 75
Hazelnut Granola 23 Tagliatelle Lentil Ragu 77
Avocado & Hummus & Mushroom Toast 25 Saffron Chickpeas Risotto 79
Acai Bowl  27 Pesto Tofu Sandwich 81
Scrambled Tofu with Balsamic Mushrooms 29 Lentil Potato Dal  83
Protein Breakfast Bowl  31 Spaghetti Carbonara 85
Emma’s Fav Oatmeal 33 Vegan Big BurgEr 87
Cold Oats Bowl 35 Friday Night Pizza 89
PB & J French Toast 37 Peanut Butter Noodles 91
Spirulina Smoothie 39 Jackfruit “Pulled Pork” Nachos 93
Fried Rice  95
Main Dishes

Roasted Chickpeas Salad 43 snacks

Creamy Chickpeas Curry 45 Sunflower Nutella 99
Mexican Chipotle Bowl 47 Nutella Stuffed Dates 101
Lemongrass Potato Curry  49 Flourless Choco Chip Cookies 103
Broccoli & Tempeh Bowl 51 Nut Free Brownies 105
Pesto Pasta with Asparagus 53 Turmeric Hummus  107
Buffalo Cauliflower with Beetroot Quinoa Sal- “Preggo” Smoothie 109
ad 55 Passion Fruit Smoothie 111
Rainbow Salad 57 Iced Matcha Latte 113
Crispy Tofu Rice Bowl 59 Choco Shake 115
5-Minute Salad 61

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Breakfast

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 RAWNOLA WITH BERRIES
Makes 1 big jar

Rawnola:
2 Cups (300 Grams) Oats
10 Pitted Medjool Dates
1 Cup (140 Grams) Raw Almonds
1/4 Cup (35 Grams) Hemp Seeds
1/4 Cup (40 Grams) Chia Seeds
1/4 Cup (35 Grams) Whole Flaxseeds
1/2 Cup (50 Grams) Coconut Flakes
1 Tbsp Maple Syrup
1 Tsp Cinnamon
1 Tsp Vanilla Extract
1/4 Tsp Pumpkin Spice
Pinch of Sea Salt

To serve:
1/2 Cup Oat Milk, or Plant Milk of Choice
Handful Fresh Raspberries
Handful Fresh Blackberries
1/2 Banana, Sliced

Directions:
• Add all the ingredients to your blender, I use a Vitamix. Pulse on low speed until all the
dates are blended into the mixture.
• You can add more dates if you want a chunkier texture.
• Transfer to an airtight glass container end enjoy with your favorite plant milk, berries and
banana.

Tip:
• Recipe is inspired by Loni Jane, she’s the inventor of Rawnola!
• Feel free to switch up any of the ingredients. There is no wrong, everything tastes amazing
in rawnola!

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 SANTA BARBARA TOAST
Makes 2 Servings

Base:
4 GF Bread Slices
2 Avocados
Banana Pepper, Sliced
Handful Sprouts
Watermelon Radish
Chili Flakes
Lime Juice
Pinch of Sea Salt

Directions:
• Preheat oven to 350 ° F (180° C) and bake bread for about 5 minutes.
• Once done, mash avocado on toast and top with sprouts, sliced banana pepper,
watermelon radish, lime juice, chili flakes and sea salt.

Tip:
• This recipe is inspired by an avocado toast that Ali had in Santa Barbara.
• The different flavors of these ingredients really make this avocado toast unique!

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 QUINOA BREAKFAST BOWL
Makes 1 Serving

Base:
1/2 Cup (90 Grams) Quinoa
1 Cup (240 ml) Oat Milk or Plant Milk of Choice
Dash of Cinnamon
Dash of Nutmeg
1 Tsp Vanilla Extract
1 Tbsp Maple Syrup

Toppings:
Frozen Wild Blueberries
Fresh Raspberries
Peanut Butter or Nut Butter of Choice
Hemp Seeds

Directions:
• Combine quinoa and oat milk in a sauce pan.
• Add cinnamon, vanilla extract, nutmeg, maple syrup and cook over low heat, stirring
occasionally, for about 10 minutes or until quinoa is soft.
• Top with frozen blueberries, raspberries, peanut butter and hemp seeds or toppings of
choice.

Tip:
• This dish is great if you have leftover quinoa, like that it will be done in 5 minutes.
• I used white quinoa but you can use any quinoa you like.
• This is a great gluten free alternative to oatmeal or if you’re allergic to oats.

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 PROTEIN SMOOTHIE BOWL
Makes 1 Serving

Base:
1 Ripe Banana
1 Cup (165 Grams) Frozen Mango
1 Tbsp Almond Butter or Nut Butter of Choice
1/4 Cup (6o ml) Oat Milk or Plant Milk of Choice
2 Tbsp Vegan Protein Powder

Toppings:
Handful Rawnola (see recipe page 9)
1 Tbsp Almond Butter or Nut Butter of Choice
1 Tbsp Hemp Seeds
Handful Fresh Blueberries

Directions
• Add all the base Ingredients to a blender and blend until consistency is smooth and thick.
• Top off with rawnola, almond butter, hemp seeds and blueberries.

Tip:
• Protein powder will make the consistency of your smoothie bowl a little thicker than usual.
• I used a vanilla flavor protein powder for this recipe.
• This is a great post workout breakfast!

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 GF BANANA & WALNUT PANCAKES
Makes 4 Servings

Base:
1 Cup (120 Grams) All Purpose GF Flour
3/4 Cup (75 Grams) Oat Flour
1/4 Cup (25 Grams) Almond Flour
1 Tbsp Baking Powder
1 1/3 Cup (320 ml) Oat Milk
1/4 Tsp Nutmeg
1/2 Tsp Pumpkin Spice
Pinch of Sea Salt
1/3 Cup (60 Grams) Chocolate Chips
1/3 Cup (35 Grams) Walnuts
1 Overripe Banana, Mashed
1/4 Cup (60 ml) Maple Syrup
1 Tsp Vanilla Extract
Coconut Oil

Toppings:
Maple Syrup
Almond Butter or Nut Butter of Choice
Fresh Berries
Hemp Seeds

Directions:
• Add all dry ingredients (besides the • Heat a large pan or a griddle on medium
chocolate chips) to a medium bowl and heat and grease with a little coconut oil.
combine with a spoon. Then pour about 1/3 cup of batter and
leave to cook for about 2-3 minutes then
• Mash a ripe banana in a large bowl with flip pancake and cook for another minute
a fork. Add all the wet ingredients to the until golden.
mashed banana. Whisk until combined.
• Repeat until no batter is left.
• Pour dry mixture to wet mixture and mix
with a spoon until everything is combined. • Top off with maple syrup, almond butter,
Lastly add the chocolate chips to the fresh raspberries, frozen wild blueberries
batter. and hemp seeds or toppings of choice.

Tip:
• You can leave out the almond flour or use coconut flour instead of the almond flour if you
don’t have any.
• You don’t have to use GF flour if you don’t want, you can also use regular all-purpose flour.
• I used a vegan dark chocolate bar for the “chocolate chips” and just crushed it into small
pieces.
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 SWISS BIRCHER MUESLI
Makes 1 Serving

Base:
1 Cup (100 Grams) Muesli Mix
1/2 Apple, Shredded
Handful Raspberries
Handful Blackberries
1/4 Orange, Diced
1/4 Cup (60 ml) Plant Milk of Choice
1 Coconut Yogurt, (I used Vanilla Flavor)
Handful Walnuts, Diced
2 Tbsp Hemp Seeds
1 Tbsp Chia Seeds

Directions:
• In a small bowl, combine all the ingredients together and mix until creamy.
• Squish the raspberries and blackberries with a fork or spoon into the mixture, like that the
color of your muesli will change to a beautiful purple!

Tip:
• Use more or less milk to make the muesli thicker or waterier!
• I used hemp and chia seeds for their extra health benefits and because my muesli mix
didn’t have that included in the mixture.
• My muesli mix brand is from “Bob’s Red Mill”, one of the most famous brands.
• If you don’t have a muesli mix, you can also just use oats and add different nuts, seeds and
dried fruits to create your own mix.

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 OVERNIGHT CHIA OAT PUDDING
Makes 1 Serving

Base:
1/2 Cup (50 Grams) Oats
2 Tbsp Chia Seeds
1 Tsp Vanilla Extract
1 Cup (240 ml) Oat Milk or Plant Milk of Choice
1 Tbsp Peanut Butter or Nut Butter of Choice
Pinch of Sea Salt

Toppings:
1 Tbsp Cacao Nibs
Handful Blueberries
Handful Raspberries
1 Tbsp Peanut Butter or Nut Butter of Choice

Directions:
• Place all the ingredients to a high-speed blender and blend on low until everything is
completely blended.
• Pour mixture into a glass jar and cover with a lid.
• Place in the refrigerator and enjoy the next day for breakfast.
• Top off with berries, peanut butter and cacao nibs.

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 HAZELNUT GRANOLA
Makes 6 Servings

Base:
1/3 Cup (50 Grams) Halved Hazelnuts
2 Cups (310 Grams) GF Oats
2 Tbsp Hemp Seeds
3 Tbsp Almond Butter or Nut Butter of Choice
1/4 Cup (60 ml) Maple Syrup
1 Tsp Vanilla Extract
Pinch of Sea Salt
1/2 Dark Vegan Chocolate Bar, Finely Diced

Directions:
• Preheat oven to 350° F (175° C).
• Mix all the dry ingredients into a bowl until well combined.
• Combine maple syrup with nut butter in a small bowl and add to the dry ingredients. Mix
everything together with a spoon until the mixture is sticky.
• Spread the granola on a parchment lined baking sheet and place into the oven for about 12
minutes.
• Keep an eye out, it can burn quickly. Leave to cool completely.
• Serve with plant milk of choice, (I like Oatly’s) and berries if desired.

Tip:
• I currently can’t eat any hazelnuts, since Emma’s allergic to them and I’m still breastfeeding
her. So instead of hazelnuts I use walnuts.

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 AVOCADO & HUMMUS & MUSHROOM TOAST
Makes 1 Serving

Base:
2 Whole Wheat Bread Slices
1/2 Avocado
4 Tbsp Homemade Hummus (see recipe page 107)
10 White Button Mushrooms, Sliced
Pinch of Sea Salt
Dash of Black Pepper
Dash of Garlic Powder
1 Tsp Olive Oil

Toppings:
Dash of Sesame Seasoning Blend

Directions:
• Toast your bread in either a toaster or in the oven.
• Add olive oil to a frying pan, once hot add sliced mushrooms. Season with sea salt, black
pepper and garlic powder and cook for 5-7 minutes.
• Spread the hummus and avocado onto your toasts then top with mushrooms and spices if
desired.

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 ACAI BOWL
Makes 1 Serving

Base:
1 Pouch (100 Grams) Frozen Acai
1 Frozen Banana
1 Cup (165 Grams) Frozen Mango
1/2 Cup (50 Grams) Frozen Wild Blueberries
1/4 Cup (60 ml) Coconut Water

Toppings:
3 Fresh Strawberries, Diced
1 Kiwi, Diced
Handful Hazelnut Granola (see recipe page 23)
1 Tbsp Hemp Seeds

Directions:
• Blend the base ingredients in a high-speed blender. Add more coconut water to make it
smoother and easier to blend.
• Pour in a small bowl and top off with strawberries, kiwi, hazelnut granola, hemp seeds or
toppings of choice.

Tip:
• I use my “Vitamix” blender to make smoothies and smoothie bowls and highly recommend
it. But you can also make smoothie bowl in a blender like the “Ninja”. Maybe just add some
more coconut water to make it easier to blend.
• This acai bowl tastes the best with the hazelnut granola on top!
• I like “Sambazon’s” acai the best!

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 SCRAMBLED TOFU WITH BALSAMIC MUSHROOMS
Makes 1 Serving

Scrambled Tofu:
1 Block (150 Grams) Firm Tofu
1 Tbsp Olive Oil
1/4 Tsp Curry Powder
Pinch of Sea Salt
Dash of Black Pepper

Balsamic Mushrooms:
5 Baby Bella Mushrooms, Finely Sliced
1 Tbsp Balsamic Vinegar
1 Tbsp Olive Oil
Pinch of Sea Salt
Dash of Black Pepper

Other:
2 Whole Wheat Bread Slices

Directions:
• Preheat oven to 350 ° F (175° C) and bake bread for 5 minutes.
• Next, heat up olive oil in a frying pan, once hot add sliced mushrooms.
• Cook for 2 minutes then add balsamic vinegar, sea salt and black pepper and let cook for
5-7 minutes.
• Once done, put aside and cover with something to keep it warm.
• Then add some more olive oil and tofu to the same pan and use a fork to crumble it into
small pieces.
• Season with sea salt, curry powder and black pepper and cook for 5 minutes.
• Serve tofu scramble with warm toast and top off with balsamic mushrooms.

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 PROTEIN BREAKFAST BOWL
Makes 1 Serving

Scrambled Tofu: Guacamole:

1 Block (150 Grams) Firm Tofu 1/2 Avocado
1 Tbsp Olive Oil Pinch of Sea Salt
Dash of Turmeric Powder 1/4 Tsp Garlic Powder
Pinch of Sea Salt Juice of 1/2 a Lime
Dash of Black Pepper
Sautéed Kale:
Baked Potatoes: 2 Cups (130 Grams) Kale
1 Russet Potato, Diced 1 Tsp Olive Oil
Pinch of Sea Salt
Dash of Black Pepper
1 Tbsp Olive Oil

Tomato Salad:
1 Roma Tomato, Diced
Juice of 1/2 a Lime
1 Tsp Rice Vinegar
Pinch of Sea Salt
1/4 Tsp Chili Powder

Directions:
• To prepare baked potatoes, preheat oven to 425 ° F (220° C).
• In a big bowl add diced potatoes, olive oil, sea salt and black pepper and mix together.
• Transfer to a lined baking sheet and bake in oven for about 25-30 minutes.
• Next, heat up olive oil in a large skillet and crumble the tofu with a fork in the skillet.
• Season with sea salt, black pepper and turmeric and cook for about 8 minutes. Once
cooked, scoop to a bowl.
• In the meantime, prepare tomato salad and guacamole by combining all the ingredients
together in a bowl. To make guacamole, mash the avocado with a fork or a mortar until you
reach desired consistency.
• Lastly prepare sautéed kale, by heating olive oil in the same pan as the tofu over medium-
high heat.
• Once oil is hot, add kale and sauté for 3-5 minutes. Set aside.
• Assemble your breakfast bowl and serve right away.

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 EMMA’S FAV OATMEAL
Makes 1 Serving

Base:
3/4 Cup GF Oats
3/4 Cup Oat Milk or Plant Milk of Choice
3/4 Cup Water
1 Tbsp Maple Syrup
Dash of Cinnamon
Dash of Nutmeg
Pinch of Sea Salt

Toppings:
Banana Slices
Blackberries
Raspberries
Hemp Seeds
Sunflower Seed Butter

Directions:
• Pour the milk, water and oats in a saucepan and bring it to boil.
• Add the spices and maple syrup, and cook over medium heat for about 10 minutes.
• Place the mixture in a bowl and top off with berries, banana, hemp seeds and nut butter of
choice.
TIP:
• This meal is perfect for babyled weaning, Emma loves this dish and usually goes straight for
all the berries. Hehe!

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 COLD OATS BOWL
Makes 1 Serving

Base:
3/4 Cup (75 Grams) GF Oats
1 Tbsp Chia Seeds
1 Cup (235 ml) Oat Milk
1 Tsp Maple Syrup (Optional)

Toppings:
1 Tbsp Hemp Seeds
1 Tbsp Almond Butter or Nut Butter of Choice
1/2 Cup (65 Grams) Frozen Raspberries
1 Tbsp Coconut Flakes
1/2 Banana, Sliced (Optional)

Directions:
• Place oats and chia seeds to a small bowl and pour oat milk or plant milk of choice together
with maple syrup if desired. Mix well together.
• Wait a few minutes to let oats and chia seeds absorb the milk and top with almond butter,
raspberries, coconut flakes, hemp seeds and banana if desired.
TIP:
• I never used to like Oatmeal until recently, so “Cold Oats” were my go to meal!
• It doesn’t bother me if the oats are still hard but if it does to you, you can just let it sit in the
milk for a little longer.

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 PB & J FRENCH TOAST
Makes 1 Serving

Base:
2 GF Bread Slices
1 Tbsp Vegan Butter

Batter:
1/2 Cup (120 ml) Oat Milk
1/2 Banana
1 Tsp Vanilla Extract
1/4 Tsp Nutmeg

Toppings:
Peanut Butter or Nut Butter of Choice
Berry Jam or Jam of Choice
Maple Syrup

Directions:
• Add all the batter ingredients into a high-speed mixer and blend until smooth.
• Cut your toasts diagonally and place them in a shallow dish. Pour the batter over the toasts,
then flip the toasts to make sure both sides are evenly soaked.
• Preheat a skillet to medium heat and grease with vegan butter. Once skillet is hot, place the
toasts onto the skillet and fry on each side until golden brown.
• Add peanut butter and jam on each toast slice and then stack the toast slices on top of
each other, like a sandwich.
• Drizzle with as much maple syrup as desired.
TIP:
• This recipe was created by Ali and is the perfect Sunday Brunch dish!

E AT I N G V E G A N F O R TW O • PAG E 38
E AT I N G V E G A N F O R TW O • PAG E 39
 SPIRULINA SMOOTHIE
Makes 1 Serving

Base:
1 Banana
2 Handful Kale
2 Cups Frozen Mango
1/2 Cup (50 Grams) Frozen Wild Blueberries
1 Tsp – 1 Tbsp Spirulina Powder
1 Tbsp Hemp Seeds
1 Tbsp Flaxseeds
1 Cup Coconut Water

Directions:
• Add all ingredients to a high-speed blender and blend until smooth.

Tip:
• If you have never tried spirulina, start with only 1 tsp or less and increase from there to get
used to the strong taste of it.
• Spirulina is an algae and grows in the sea, so it will naturally smell a little like ocean at first
but you will get used to it.

E AT I N G V E G A N F O R TW O • PAG E 40
E AT I N G V E G A N F O R TW O • PAG E 41
Main Dishes

E AT I N G V E G A N F O R TW O • PAG E 42
E AT I N G V E G A N F O R TW O • PAG E 43
 ROASTED CHICKPEAS SALAD
Makes 1 Serving

Base:
2 Cups Romaine Lettuce
1 Cup Cherry Tomatoes, Halved
Handful Pitted Olives, Halved

Roasted Chickpeas:
1 Cup (200 Grams) Chickpeas
1/2 Tsp Cumin Powder
1/2 Tsp Chili Powder
Dash of Garlic Powder
Pinch of Sea Salt

Tahini Dressing:
1 Tbsp Tahini Paste
Juice of 1/2 a Lemon
1 Tbsp Water
Dash of Garlic Powder
Pinch of Sea Salt

Directions:
• Preheat oven to 410 ° F (210° C).
• Season the chickpeas with chili powder, cumin, garlic powder and sea salt. Arrange on a
baking sheet and bake for 30-40 minutes, shaking the pan every once in a while, to prevent
over browning. The chickpeas are done when they are crispy and golden brown.
• For the tahini dressing combine all the ingredients in a small bowl. Taste for flavor, adding
anything extra you might like.
• Add chopped lettuce, tomatoes, olives and baked chickpeas to a bowl. Drizzle with tahini
dressing and enjoy.

E AT I N G V E G A N F O R TW O • PAG E 44
E AT I N G V E G A N F O R TW O • PAG E 45
 CREAMY CHICKPEAS CURRY
Makes 2 Servings

Base: Toppings:
1 Can (250 Grams) Chickpeas Chili flakes
1 1/2 Can (600 ml) Coconut Milk Sesame Seeds
1 Shallot, Finely Diced Lime Juice
2 Garlic Cloves, Finely Minced
2 Tbsp Olive Oil Sides:
1/2 Tsp Turmeric Powder
1 Tsp Curry Powder Rice or Quinoa
1/2 Tsp Chili Powder
1 Broccoli Head, Cut to Florets
Pinch of Sea Salt
Dash of Black Pepper

Directions:
• Cook rice or quinoa according to • In the meantime, steam your broccoli
package directions. I don’t add any salt. florets by adding a little water to a
saucepan with a steamer and bring to
• Heat olive oil in a large skillet and a boil. If you don’t have a steamer, you
add chopped shallot and sauté until can simply put the broccoli directly into
softened for about 3 minutes. an inch of boiling water.
• Then add garlic and season with chili, • Add broccoli and steam with a cover for
turmeric, curry powder, sea salt and 5 to 6 minutes. The broccoli is done
black pepper. when you can pierce it with a fork.
• Add chickpeas to the curry before • Taste and adjust seasoning of your
adding coconut milk and stirring curry as desired.
everything together.
• Serve with broccoli florets on top and
• Bring to a boil and then turn down the rice or quinoa on the side. I also like to
heat, cover the pot and simmer for add some lime juice on my curry and
around 25 minutes. chili flakes or sesame seeds.

E AT I N G V E G A N F O R TW O • PAG E 46
E AT I N G V E G A N F O R TW O • PAG E 47
 MEXICAN CHIPOTLE BOWL
Makes 2 Servings

Baked Sweet Potatoes: Other:

5 Small Sweet Potatoes, Cubed 1 Can (260 Grams) Baked Beans,
1 Tbsp Olive Oil Store-Bought
1/2 Tsp Chili Powder 1 Cup (175 Grams) Rice and Qui-
Pinch of Sea Salt noa
Dash of Garlic Powder
Toppings:
Corn: Fresh Cilantro
1 Cob of Corn
1 Tbsp Olive Oil
Pinch of Sea Salt

Guacamole:
2 Avocados
Juice of 1/2 a Lime
1/2 Tsp Chili Powder
Pinch of Sea Salt
Dash of Garlic Powder

Directions:
• Pre-heat oven to 410° F (210° C) and • Next prepare guacamole by adding all
prepare cubed sweet potatoes on a the guac ingredients to a small bowl or
lined baking sheet. a mortar and mash everything together.
• Season with olive oil, sea salt, garlic • Heat up the baked beans in a small
and chili powder. saucepan until warm.
• Bake for 30 minutes or until fork tender. • Once everything is done, build your
bowl as desired and top off with cilantro
• Prepare rice & quinoa mix according to or extra lime juice.
package.
• In the meantime, prepare corn by
heating 1 tablespoon olive oil in a
medium saucepan over medium-
high heat. Add corn and sauté for 5
minutes. Season with sea salt.

Tip:
• We love the store bought vegetarian baked beans, they are delicious and easy to
prepare. But if you desire you can switch baked beans for any other beans you like.
• Feel free to switch the olive oil for coconut oil.
E AT I N G V E G A N F O R TW O • PAG E 48
E AT I N G V E G A N F O R TW O • PAG E 49
 LEMONGRASS POTATO CURRY
Makes 4 Servings

Base:
2 Stalks Lemongrass, Minced
4 Small Russet Potatoes, Diced
3 Carrots, Diced
1 Pack Shiitake Mushrooms
1 Cup (150 Grams) Frozen Peas
2 Tbsp Red Curry Paste
2 Cloves Garlic, Minced
1/2 Red Onion, Finely Diced
1 Tbsp Fresh Ginger, Minced
1/2 Tsp Turmeric
1 Can (400 ml) High Fat Coconut Milk
1 Cup (200 ml) Vegetable Broth or Water
Pinch of Sea Salt

Sides:
1 Cup Quinoa or Rice

Toppings:
Juice of 1/2 a Lemon
Handful Cilantro

Directions:
• Add one cup of quinoa or brown rice to a small pot along with 2 1/2 cups of water to a pot;
bring to a boil, then reduce heat to low, cover and simmer for about 40 minutes.
• In a large pan, add garlic, onion, lemongrass, mushrooms, fresh ginger, turmeric, red curry
paste and vegetable stock and stir fry for about 7 minutes.
• Next add in carrots, potatoes, sea salt and coconut milk. Stir well to combine. Bring to a boil,
then reduce heat to low and simmer uncovered for about 20 minutes, or until carrots and
potatoes are tender.
• Right before serving, stir in frozen peas. Taste and adjust seasonings as necessary.
• Serve over rice & quinoa mix in a bowl and garnish with fresh cilantro and lemon juice.

E AT I N G V E G A N F O R TW O • PAG E 50
E AT I N G V E G A N F O R TW O • PAG E 51
 BROCCOLI & TEMPEH BOWL
Makes 1 Serving

Base:
1 Cup (175 Grams) Broccoli Florets
1/3 Cup (60 Grams) Quinoa
4 Oz (110 Grams) of Tempeh, Sliced in Strips

Sesame Sriracha Marinade:

2 Tbsp Coconut Aminos or Soy Sauce
1 Tsp Sesame Oil
1 Tbsp Maple Syrup
1 Tbsp Fresh Ginger, Grated
2 Tsp Rice Vinegar
1 Tsp Sriracha Sauce
Juice of 1/2 a Lime
Dash of Garlic Powder

Toppings:
1/2 Avocado, Sliced
Handful Sprouts
1 Tsp Sesame Seeds

Directions:
• Preheat the oven to 410° F (210° C).
• In large pot bring over medium heat 2/3 cup of water to a boil. Then add the quinoa and
cook until tender.
• Prepare the sesame roasted tempeh by adding all the ingredients into a bowl and mix with
a spoon. Adjust the flavors if necessary.
• Add the tempeh slices into the bowl and stir gently to coat the tempeh. Keep the leftover
marinade to use as a dressing for your bowl.
• Place tempeh on a baking sheet, spreading out evenly. Place in oven and roast for 15-20
minutes, until golden and crisp on outside.
• In the meantime, set a medium pot with an inch of water over medium heat and cover.
Place the broccoli florets in steamer basket. Once the water is boiling, put the steamer
basket in and cover. Cook until broccoli is tender, about 10-15 minutes.
• Place the cooked quinoa in a serving bowl. Top with the steamed broccoli, tempeh,
avocado slices, sprouts and sesame seeds. Pour the rest of the marinade dressing on top.

E AT I N G V E G A N F O R TW O • PAG E 52
E AT I N G V E G A N F O R TW O • PAG E 53
 PESTO PASTA WITH ASPARAGUS
Makes 2 Servings

Base:
1 Pack (110 Grams) Rotini Pasta
1 Tbsp Olive Oil
1 Bunch Asparagus, Ends trimmed, Cut into Thirds
1 Cup (150 Grams) Frozen Peas
5-7 Sundried Tomatoes
Pinch of Sea Salt
Dash of Black Pepper

Pesto:
Handful Basil
1/4 Cup (35 Grams) Pine Nuts
Pinch of Sea Salt
1/4 Cup (60 ml) Water
1/4 Cup (60 ml) Olive Oil
1 Garlic Clove

Directions:
• Bring a pot of salted water to boil. Once the water is bubbling, add pasta and cook
according to package.
• Heat up a skillet on medium high heat with olive oil.
• Add asparagus and frozen peas and season with sea salt and black pepper.
• Toss the asparagus around so that it cooks evenly and cook until the stalks of the
asparagus are tender.
• Make pesto, by adding all the ingredients to a high-speed blender. Blend until smooth.
• Taste and adjust seasoning to your liking.
• Add pesto to your pasta and mix until everything is coated in the pesto sauce.
• Then serve with asparagus and peas.

E AT I N G V E G A N F O R TW O • PAG E 54
E AT I N G V E G A N F O R TW O • PAG E 55
 BUFFALO CAULIFLOWER WITH
BEETROOT QUINOA SALAD
Makes 2 Servings

Buffalo Cauliflower: Quinoa & Beet Salad:

1 Cauliflower Head 5 Small Precooked Beets
1/2 Cup(64 Grams) All Purpose Flour 1 Cup (180 Grams) Quinoa
1/2 Cup (120 ml) Water 1/4 Cup (40 Grams) Raisins
1/2 Tsp Sea Salt Handful Walnuts
1 Tbsp Garlic Powder 2 Tbsp Mustard
1/4 Cup (60 ml) Sriracha 1 Tbsp Dijon Mustard
1-2 Tbsp Harissa Paste Juice of 1/2 a Lemon
1 Tbsp Maple Syrup 1 Tbsp Olive Oil
1/4 Cup(60ml) Full Fat Coconut Milk Pinch of Sea Salt
Handful Sprouts

Directions:
• Preheat oven to 410° F (210° C). spicy or more maple syrup to make it
sweeter.
• Add the quinoa with 2 1/2 cups water to a
medium pot. Put lid on top and cook until • Once cauliflower is done baking add them
liquid is gone and quinoa is fluffy. to the sauce and toss to fully coat with the
sauce.
• Wash and cut cauliflower into small bite
sized pieces. • Return baking sheet to oven and roast for
another 12 minutes, until the cauliflower is
• Mix flour, water, sea salt and garlic powder fork tender and slightly crisp.
in a large bowl until it creates a paste.
• When your quinoa is cooked, add to a
• Add cauliflower into the mixture and cover small bowl and put it in the freezer for 5
each one of the pieces with it. minutes, this will allow the quinoa to cool
• Place the cauliflower pieces onto a down faster which we want for our salad.
parchment lined baking sheet. • Meanwhile, cut the precooked beets into
• Bake in the oven for 12 minutes. bite sized pieces and add them to a big
bowl, together with the raisins, walnuts and
• In the meantime prepare the buffalo sauce quinoa.
by adding sriracha, harissa paste, maple
syrup and coconut milk to a medium size • Prepare the dressing by adding brown
bowl and mixing it until it becomes a mustard, dijon mustard, sea salt, olive oil
sauce. and lemon juice to a small bowl and mix
together. Pour over the top of the quinoa
• Taste and adjust seasoning as needed. I salad and mix in.
liked my sauce spicy but you can always
add more coconut milk to make it less • Serve with buffalo cauliflower and garnish
with sprouts of your choice.
E AT I N G V E G A N F O R TW O • PAG E 56
E AT I N G V E G A N F O R TW O • PAG E 57
 RAINBOW SALAD
Makes 1 Serving

Base:
1/2 Cucumber, Spiralized
1/2 Beetroot, Shredded
2 Carrots, Shredded
Handful Fresh Cilantro
2 Cups (150 Grams) Romaine Lettuce, Chopped

Baked Tempeh:
1/2 Block of Tempeh, Thinly Sliced
1/2 Tsp Smoked Paprika
Pinch of Sea Salt
Dash of Garlic Powder

Peanut Sauce:
1 Tbsp Peanut Butter
Juice of 1/2 a Lime
1 Tsp Sriracha
Dash of Garlic Powder
Pinch of Sea Salt
2 Tbsp Water
1 Tsp Coconut Aminos or Soy Sauce

Directions:
• Pre-heat oven to 410° F (210° C). Season the sliced tempeh with smoked paprika, sea
salt and garlic powder.
• Place on a lined baking sheet and bake for 20 minutes or until golden and crispy.
• Prepare your veggies, by spiralizing the cucumber, shredding the beetroot and carrot
and chopping the romaine lettuce.
• In the meantime, prepare peanut sauce by combining all the ingredients to a small
bowl. Adjust flavors as needed.
• Assemble your rainbow salad, by placing the romaine lettuce on the bottom, and top
off with cucumber, carrots, baked tempeh, beets and cilantro.
• Add peanut sauce on top and mix well to coat.

E AT I N G V E G A N F O R TW O • PAG E 58
E AT I N G V E G A N F O R TW O • PAG E 59
 CRISPY TOFU RICE BOWL
Makes 1 Serving

Base:
1 Cup (75 Grams) Romaine Lettuce, Chopped
1/3 Cup (75 Grams) Wild Rice
1 Carrot, Julienned
1/2 Cup (75 Grams) Edamame
1/2 Avocado, Thinly Sliced
Dash of Sesame Seeds

Sriracha Baked Tofu:

1/2 Block of Tofu
1 Tsp Sriracha Sauce
1 Tsp Sesame Oil
2 Tbsp Coconut Aminos or Soy Sauce
1 Tsp Maple Syrup
1 Tsp Fresh Grated Ginger
1 Tbsp Rice Vinegar
Juice of 1/2 a Lime
Dash of Garlic Powder

Directions:
• Add wild rice and about 1 cup of water into a small saucepan. Bring mixture to a boil, cover
and reduce to simmer for 25 minutes. Once liquid has been absorbed, set aside until ready
to serve.
• While the rice is cooking, preheat the oven to 410° F (210° C).
• Place tofu in a clean paper or kitchen towel and gently squeeze to remove excess stored
liquid. Cut tofu into small cubes and set aside.
• In a bowl, whisk together all the sriracha sauce ingredients until well combined. Adjust
flavors as needed.
• Add tofu into the bowl and toss with the dressing. Keep the remains of the dressing for the
end!
• Transfer the tofu to a lined baking sheet and bake for 30 minutes until crispy, flipping
halfway through.
• Once tofu is done, assemble your bowls with the romaine lettuce as the base and wild rice,
baked tofu, carrots, edamame, cucumber and avocado on top.
• Drizzle with some remaining dressing and sprinkle with sesame seeds. Enjoy immediately!
E AT I N G V E G A N F O R TW O • PAG E 60
E AT I N G V E G A N F O R TW O • PAG E 61
 5-MINUTE SALAD
Makes 1 Serving

Base:
3 Cups (225 Grams) Romaine Lettuce, Chopped
1/2 Cup (100 Grams) Cherry Tomatoes
1/2 Avocado, Sliced
1/4 Red Onion, Thinly Sliced
Handful Sprouts

Dressing:
1 Tbsp Apple Cider Vinegar
Juice of 1/2 a Lemon
1 Tsp Maple Syrup
Pinch of Sea Salt
Dash of Sesame Seeds

Directions:
• In a large bowl, add all the ingredients (washed and chopped).
• Drizzle dressing over salad and toss to combine. Enjoy!

Tip:
• This salad is perfect for busy moms and students, since it literally only takes you 5
minutes to make and is super nutritious!

E AT I N G V E G A N F O R TW O • PAG E 62
E AT I N G V E G A N F O R TW O • PAG E 63
 BUTTERNUT SQUASH MAC ‘N’ CHEESE
Makes 2 Servings

Base: Mushroom Topping:

8 Ounces (150 Grams) Macaroni Elbows 2 Cups (150 Grams) Mushrooms
Pinch of Sea Salt 1 Tbsp Olive Oil
1 Tbsp Coconut Aminos or Soy Sauce
“Cheese” Sauce: 1 Tbsp Rice Vinegar
1/4 Onion, Finely Diced
1 Cup Butternut Squash, Diced and Pinch of Sea Salt
Steamed Chives, Finely Diced
1 Small Russet Potato, Diced and
Steamed
3 Tbsp Nutritional Yeast
1/2 Cup Coconut Milk
Pinch of Sea Salt
Dash of Black Pepper
Dash of Cayenne Pepper

Directions:
• Add butternut squash and potato to a pot with boiling water and steam until soft.
• In the meantime, bring a large pot of water to a boil with a pinch of sea salt. Cook the pasta
according to the instructions on the package until al dente and drain thoroughly.
• While the pasta is cooking, in a large skillet over medium heat, warm 1 tablespoon of olive
oil and sauté the onion for about 5 minutes, until translucent.
• Then add mushrooms with coconut aminos, sea salt and rice vinegar, for about 5 minutes,
until the mushrooms are tender. Set aside.
• Once vegetables are cooked, throw all the cheese sauce ingredients into your blender and
blast on high for 30 to 60 seconds, until smooth and creamy.
• Transfer the pasta to a large pot and stir in the “cheese” sauce and gently warm over low
heat.
• Top it off with mushrooms and chives.

E AT I N G V E G A N F O R TW O • PAG E 64
E AT I N G V E G A N F O R TW O • PAG E 65
 FALAFEL BOWL
Makes 1 Serving

Falafels: Tahini Dressing:

1 Cup (200 Grams) Chickpeas, 1 Tbsp Tahini Paste
Drained and Rinsed 2 Tbsp Water
1 Cup (90 Grams) GF Oats Juice of 1/2 a Lemon
2 Tsp Chickpeas Water Pinch of Sea Salt
A Handful of Cilantro Dash of Garlic Powder
1 Tsp Olive Oil
1/2 Tsp Turmeric
1 Tsp Cumin
Pinch of Sea Salt
Dash of Garlic Powder

Bowl:
2 Handful Kale, Chopped
1/2 Cup(40 Grams) Shiitake Mushrooms, Sliced
1/4 Cup (40 Grams) Frozen Edamame
1/4 Cup (45 Grams) Kidney Beans
1 Tbsp Olive Oil
Pinch of Sea Salt
Dash of Black Pepper
Directions:
• Pre-heat oven to 410° F (210° C).
• Blend the oats in a blender until it becomes a flour. Then add all the other falafel
ingredients and blend until fairly smooth.
• Form patties into the size you like. Place patties on lined baking sheet and bake for 10
minutes each side.
• In the meantime, add some olive oil to a pan and sauté the mushrooms on medium-high
heat and warm up the frozen edamame. Season the mushrooms with sea salt and black
pepper.
• Next prepare the tahini dressing by combining all of the ingredients in a small bowl with a
spoon until smooth and creamy. Adding more water or lemon juice to make it more liquid
or more paste to make it creamier.
• Assemble your bowl with chopped kale on the bottom and top off with mushrooms,
edamame, kidney beans and falafels.
• Drizzle tahini dressing over falafels and enjoy!

E AT I N G V E G A N F O R TW O • PAG E 66
E AT I N G V E G A N F O R TW O • PAG E 67
 CHICKPEAS & KALE SALAD
Makes 1 Serving

Base:
4 Cups (265 Grams) Curly Kale
1 Cup (200 Grams) Chickpeas
1 Tbsp Olive Oil
Pinch of Chili Powder
Pinch of Sea Salt
Juice of 1/2 a Lemon
1/2 Avocado, Thinly Sliced

Curry Tahini Dressing:

3 Tbsp Tahini Paste
Juice of 1/2 a Lemon
2 Tbsp Water
1 Tsp Curry Powder
Dash of Garlic Powder
Pinch of Sea Salt

Directions:
• Preheat oven to 375 ° F (190° C).
• Add drained chickpeas to a mixing bowl and toss with olive oil, chili powder and sea salt.
• Place on a baking sheet and bake for 20-25 minutes or until the chickpeas are slightly
crispy. Remove from oven and set aside.
• Add kale to a large mixing bowl. Add lemon juice to the kale and massage with hands to
soften the texture and lessen bitterness.
• Next, prepare dressing by combining all the ingredients in a small bowl, adjust seasoning to
your liking.
• Pour dressing over kale salad and mix together. Add avocado slices on top and enjoy fresh.

E AT I N G V E G A N F O R TW O • PAG E 68
E AT I N G V E G A N F O R TW O • PAG E 69
 BLACK EYED PEAS STEW
Makes 4 Servings

Stew:
1 1/2 (255 Grams) Cups Black Eyed Peas
1 Tomato, Diced
2 Carrots, Diced
1/2 Red Onion, Diced
1 Tbsp Olive Oil
2 Garlic Cloves, Minced
2 Cups (470 ml) Vegetable Broth
Pinch of Sea Salt
Dash of Black Pepper
1 Tsp Dried Thyme

Directions:
• Cook the black-eyed peas in a pot, with enough water to cover, for an hour or until the peas
are really tender but not falling apart.
• Add olive oil to a pan and once hot add onion and sauté for 5 to 7 minutes, or until soft
and translucent. Add the garlic and continue to sauté for another minute, or until softened.
• Add in the carrots and tomatoes and season with sea salt and black pepper.
• Now, add the cooked black-eyed peas, thyme and vegetable broth. Stir well to mix.
• Increase the heat to medium-high and bring the stew to a boil. Then, reduce the heat,
cover, and simmer for 20 minutes or until all the flavors have melded together.
• To make the stew smoother, take out 1 cup of stew and blend it out in a blender. Then
return it to the pot and mix together.
• Taste, and season with more sea salt and black pepper. I usually add another pinch of sea
salt.
• Serve hot over some rice.

Tip:
• This recipe was inspired by a peruvian dish my mom learned to cook from her mom.

E AT I N G V E G A N F O R TW O • PAG E 70
E AT I N G V E G A N F O R TW O • PAG E 71
 HEALTHY PASTA WITH GREENS
Makes 2 Servings

Base:
16 oz (200 Grams) Penne Pasta
Handful Kale, Stems Removed and Leaves Chopped
15 Green Asparagus, Trimmed and Cut into 1 1/2-inch Pieces
28 oz Can (790 Grams) Crushed Tomatoes
2 Tbsp Tomato Paste
Pinch of Brown or Coconut Sugar
2x 1 Tbsp Olive Oil
1/2 Shallot, Diced
1 Garlic Clove, Minced
1/2 Tsp Dried Chili Flakes (Optional)
1 Tsp Dried Oregano
Pinch of Sea Salt
Dash of Black Pepper
Handful of Basil Leaves
Vegan Parmesan Cheese (Optional)

Directions:
• Heat a large saucepot over medium-high heat. Add olive oil to the pot. Sauté the shallot in
the oil until they look golden around the edges, about 4 minutes.
• Add the garlic, chili flakes, oregano, sea salt and black pepper then sauté for about 1
minute.
• Add the crushed tomatoes, tomato paste, sugar and basil leaves. Place a lid on top of the
pot and bring the sauce to a boil. Once the sauce is boiling, reduce heat so that the sauce
is simmering. Simmer the sauce for 15 minutes.
• In the meantime, bring at least 1-gallon water to a boil in a large pot. Season the water with
2 tablespoons salt. Add the pasta to the water. Give it a stir, then return the water to a boil
and cook until the pasta is tender yet chewy when you bite into a piece, 8 to 10 minutes.
• Prepare the asparagus and kale by stir-frying them in a hot wok with olive oil for 4
minutes. Season with sea salt and black pepper.
• Once the pasta is done, strain in a colander and mix with tomato sauce in pot.
• Serve immediately with asparagus, kale, chili flakes and some vegan parmesan cheese if
desired.

Tip:
• We like “VioLife” parmesan cheese, it’s almost identical to dairy parmesan cheese.

E AT I N G V E G A N F O R TW O • PAG E 72
E AT I N G V E G A N F O R TW O • PAG E 73
 GREEK SALAD WITH ROASTED POTATOES
Makes 2 Servings

Roasted Potatoes:
2 Handful Fingerling Potatoes
2 Tbsp Olive Oil
Pinch of Sea Salt
Dash of Black Pepper
Dash of Garlic Powder

Greek Salad:
1/2 Cucumber, Diced
1 Cup (200 Grams) Cherry Tomatoes, Halved
2 Cups (150 Grams) Romaine Lettuce, Chopped
1/2 Avocado, Diced
1/4 Red Onion, Thinly Sliced
1/2 Cup (75 Grams) Vegan Feta Cheese, Cubed
Pinch of Sea Salt
Dash of Black Pepper
1 Tsp Dried Oregano
1 Tbsp Olive Oil
Juice of 1/2 a Lemon

Directions:
• Preheat oven to 410 ° F (210° C).
• Place the fingerling potatoes or potatoes of choice in a big bowl and season with sea salt,
black pepper, garlic powder and olive oil.
• Roast the potatoes for about 15-20 minutes or until tender.
• Once done, toss all Greek salad ingredients together with olive oil, lemon juice, sea salt and
black pepper, until well mixed.
• Serve with the roasted potatoes.

E AT I N G V E G A N F O R TW O • PAG E 74
E AT I N G V E G A N F O R TW O • PAG E 75
 THAI BUDDHA BOWL
Makes 2 Servings

Sautéed Broccolini: Sriracha Peanut Dressing:

1 Bunch Broccolini, Washed and 2 Tbsp Peanut Butter
Trimmed Juice of 1/2 a Lime
1 Tbsp Olive Oil 1 Tsp Sriracha Sauce
Pinch of Sea Salt 1/2 Inch Piece Fresh Ginger, Grated
Dash of Black Pepper Pinch of Sea Salt
Dash of Garlic Powder
Brown Rice: 3 Tbsp Water
1 Cup (125 Grams) Brown Rice
2 1/2 Cup (360 ml) Water Toppings:
1 Avocado, Sliced
Tofu: 2 Carrots, Julienned or Spiralized
1 Block(150 Grams) Extra Firm Tofu
1 Tbsp Coconut Oil

Directions:
• Place the water and brown rice into a saucepan and bring to a boil. Reduce heat to low, cover
and let simmer until tender and liquid has been absorbed. About 15-20 minutes.
• Drain the tofu by wrapping it in a dish cloth or in paper towels and press as much water out of
it as possible.
• While the tofu is draining, prepare sriracha peanut dressing by adding all the ingredients in a
small blender or food processor. Pulse until well combined and smooth. Add more water to
thin to a pourable consistency if needed. Set aside.
• Next, cut the drained tofu into small cubes.
• Heat coconut oil in a skillet over medium-high heat. Once oil is hot add the tofu cubes and fry
until lightly browned on both sides. Then pour half of the sriracha peanut dressing over the
tofu and fry until the sauce becomes sticky on the tofu. Remove from heat and set aside.
• Over medium heat, drizzle olive oil in a wok or the same skillet you used to make the tofu.
• Add the broccolini and sauté for 2-3 minutes or until tender. Season with sea salt and black
pepper.
• Assemble bowl, first with rice then veggies and tofu. Top with avocado and carrots.
• Drizzle with remaining sriracha peanut dressing and enjoy.

E AT I N G V E G A N F O R TW O • PAG E 76
E AT I N G V E G A N F O R TW O • PAG E 77
 TAGLIATELLE LENTIL RAGU
Makes 2 Servings

Base:
1/2 Small Red Onion, Finely Diced
2 Garlic Cloves, Minced
3 Celery Sticks, Finely Chopped
3/4 Cup (150 Grams) Dried Green Lentils
1 Can (650ml) Tomato Sauce
2 Cups (470 ml) Vegetable Stock
2 Tbsp Tomato Paste
1 Tsp Smoked Paprika
10 oz (300 Grams) Tagliatelle
2 Tbsp Olive Oil
Pinch of Sea Salt
Dash of Black Pepper

Directions:
• Bring a large pot of water to a boil and cook the pasta according to package directions.
• Heat olive oil in a large saucepan on medium heat. Add the onion and let cook for a few
minutes and stir regularly.
• Add the garlic and celery to the onion, stir and let cook for 5 minutes. Season with a pinch
of sea salt and black pepper.
• When the onion is soft, rinse the lentils and add along with all the remaining ingredients in
the pan.
• Bring to a gentle simmer and cook for 20-25 minutes, stirring occasionally.
• Once the sauce is thick and the lentils have become very tender, your Ragu is done
cooking.
• Add the cooked pasta to the sauce, mix well and serve.
• Top with nutritional yeast if desired.

E AT I N G V E G A N F O R TW O • PAG E 78
E AT I N G V E G A N F O R TW O • PAG E 79
 SAFFRON CHICKPEAS RISOTTO
Makes 2 Servings

Base:
1 1/2 Cups (250 Grams) Arborio Rice
3 1/2 Cups (880 ml) Vegetable Stock
8 Baby Bella Mushrooms, Sliced
1 Cup (200 Grams) Chickpeas, Canned
1/2 Shallot, Diced
2 Garlic Cloves, Minced
1 Tsp Saffron Threads
2 Tbsp Warm Water
1/2 Cup (120 ml) Dry White Wine
2 Tbsp Olive Oil
Pinch of Sea Salt
Dash of Black Pepper
1 Tbsp Vegan Butter (Optional)

Directions:
• Heat 1 tbsp of olive oil in a large pot and add sliced mushroom to the pan. Simmer the
mushrooms for 5-7 minutes, stirring occasionally. Once done, remove the mushroom and
set aside on a plate.
• In the same pan heat second tbsp of olive oil and add the shallot and garlic and cook on a
medium-low heat until softened. Season with sea salt and black pepper.
• In the meantime, place saffron threads in a small dish and cover with 2 tbsp of warm
water. Let the saffron soak for a few minutes.
• In a medium saucepan, add vegetable stock and bring to a gentle simmer over medium
heat. Reduce heat and keep the stock on a low simmer as you proceed with the recipe.
• Add the Arborio rice to the pan along with dry white wine. Bring the wine to a simmer and
allow it to cook until fully absorbed by the rice, stirring frequently.
• Next add the saffron mixture and begin adding the broth to the pot, about 1/2 cup at a
time, bringing each addition to a simmer and allowing it to cook until fully absorbed by the
rice before adding the next batch. Stir the rice frequently as it cooks.
• Repeat this step until there is no vegetable stock left and rice is tender.
• Turn off the heat and stir in the cooked mushrooms, canned chickpeas and vegan butter if
you like.
• Season with extra sea salt and black pepper and serve warm.

E AT I N G V E G A N F O R TW O • PAG E 80
E AT I N G V E G A N F O R TW O • PAG E 81
 PESTO TOFU SANDWICH
Makes 2 Servings

Base:
4 GF Bread Slices
1 Block (150 Grams) Braised Sriracha Tofu
4 Sundried Tomatoes
8 Cucumber Slices
Handful Sprouts
1 Tbsp Olive Oil

Pesto:
1/3 Cup (45 Grams) Pine Nuts
Handful Fresh Basil
Pinch of Sea Salt
2 Tbsp Olive Oil
2 Tbsp Water

Directions:
• Pre-heat oven to 350° F (175° C).
• Heat a skillet on medium-high heat and add olive oil.
• Once hot add tofu and cook without touching on each side for about 4 minutes or until
golden brown.
• Make the pesto, by adding all the ingredients to a small blender. Adjust ingredients by your
liking.
• Toast your bread in the oven for about 2 minutes.
• Assemble your sandwich by spreading on each toast a layer of pesto than top it off with the
tofu, cucumber slices, sprouts, dried tomatoes and the other slice of toast.

Tip:
• I suggest to use an already “pre-made” seasoned & firm tofu. I used a Sriracha flavored
one that we got at “Trader Joe’s”.
• You can also use hemp seeds instead of pine nuts.
• Blend the pesto in a small blender, I always use my “Ninja” blender for sauces or dips like
these.

E AT I N G V E G A N F O R TW O • PAG E 82
E AT I N G V E G A N F O R TW O • PAG E 83
 LENTIL POTATO DAL
Makes 2 Servings

Base:
1 Cup (200 Grams) Red Lentils
2 Large Potatoes, Diced
1 Cup (185 Grams) Jasmine Rice
2 Cans (940 ml) Coconut Milk
1 Tbsp Olive Oil
1/2 Cup (120 ml) Vegetable Broth
1 Shallot, Finely Diced
1-inch Ginger, Finely Grated
2 Garlic Cloves, Finely Diced
1 Tbsp Red Thai Curry Paste
1/2 Tsp Turmeric Powder
1 Tsp Chili Powder
1 Tsp Cumin Powder
Pinch of Sea Salt
Dash of Black Pepper

Toppings:
1/2 Avocado, Sliced
Juice of 1/2 a Lime

Directions:
• Cook rice according to package directions.
• Heat olive oil in a large skillet and add chopped shallot and fresh grated ginger and sauté
until softened for about 3 minutes.
• Season with chili, turmeric, cumin powder, sea salt, black pepper and then add chopped
garlic to it.
• Add lentils and potato pieces together with red thai curry paste before adding in coconut
milk and vegetable broth.
• Bring to a boil and then turn down the heat, cover the pot and simmer until lentils and
potatoes are soft, around 25 minutes.
• Taste and adjust seasoning as desired.
• Serve with rice and garnish with avocado and spritz some lime juice on top for a nice tang.

E AT I N G V E G A N F O R TW O • PAG E 84
E AT I N G V E G A N F O R TW O • PAG E 85
 SPAGHETTI CARBONARA
Makes 2 Servings

Base:
16 ounces (450 Grams) Linguine Pasta or Pasta of Choice
1 Can (400 ml) Full Fat Coconut Milk
2 Vegan Sausages, Sliced (I used Beyond Meat)
2 Tbsp Nutritional Yeast
3 Garlic Clovs, Finely Minced
1 Shallot, Finely Diced
1 Tbsp Corn Starch
3 Tbsp Water
1 Tsp Chili Powder
1 Tbsp Vegan Butter
Pinch of Sea Salt

Directions:
• Cook pasta according to package directions. We, especially Ali likes his al dente.
• In a big pan, add sausage slices and fry lightly on both sides. Remove sausage pieces and
put them aside. I don’t use any oil for the frying, since these sausages will release a lot of
oily fat once cooking.
• Add vegan butter to the same pan on medium heat, add minced garlic and shallots. Sauté
for a few minutes, then add coconut milk.
• In a small bowl mix water with corn starch, then add it to the sauce together with sea salt,
chili powder and nutritional yeast.
• Cook over medium heat for about 2 to 3 minutes, stirring constantly.
• Once the sauce thickens add the vegan sausage and pasta and serve.

Tip:
• This is the best Carbonara I have ever had! Ali created this recipe!
• In a big pan, add sauce

E AT I N G V E G A N F O R TW O • PAG E 86
E AT I N G V E G A N F O R TW O • PAG E 87
 VEGAN BIG BURGER
Makes 2 Servings

Burger: Spicy Ketchup:

2 Burger Buns (We like Pretzel Buns) 3 Tbsp Tomato Paste
2 Beyond Meat Burger Patties 1 Tbsp Maple Syrup
Vegan Cheese 1 Tbsp Sriracha
Red Onion, Sliced
Pickles, Halved Oven Baked Fries:
Lettuce
Tomato, Sliced 3-4 Russet Potatoes
Vegan Mayonnaise Pinch of Sea Salt
Avocado, Sliced Dash of Black Pepper

Directions:
• Pre heat oven to 350° F (175° C).
• Wash your potatoes and peel them if desired.
• Chop potatoes into wedges.
• Toss your fries into a large bowl, sprinkle with any seasonings you like, sea salt and black
pepper.
• Spread the fries evenly onto a baking tray lined with a silicone mat.
• Bake for 35-40 minutes, or until golden brown and crispy.
• 15 minutes before potatoes are done, add the burger patties to a non-stick pan. Fry for 8
minutes on medium high heat and flip patties at halftime.
• Make spicy ketchup by adding all the ingredients in a small bowl and mix with a spoon. Taste
and adjust seasoning as desired. Start with less sriracha if you don’t like spicy.
• In the last 4 minutes of frying, add vegan cheese on top, to let it melt on the patty.
• Serve patty on burger buns together with lettuce, pickles, tomato slices, spicy ketchup,
avocado, onions and mayo.

Tip:
• For the vegan cheese, we used “mature cheddar shreds” cheese from “VioLife”.
• As vegan mayo we like the brand “Follow your Heart”!
• You can use any burger patty you like, we like Beyond Meat for an incredible Burger
experience.
• The silicone mat is optional, you can also use parchment paper but the fries will be baked
more beautifully with the mat.
E AT I N G V E G A N F O R TW O • PAG E 88
E AT I N G V E G A N F O R TW O • PAG E 89
 FRIDAY NIGHT PIZZA
Makes 1 Large Pizza

Dough:
1 Cup Water (110-115° F) or (43-46° C)
3 Cups (384 Grams) All Purpose Bread Flour
2 Tsp Sugar
2 1/4 Tsp Active Dry Yeast
1 Tsp Extra Virgin Oil
1 Tsp Sea Salt

Toppings:
1 Pack Baby Bella Mushrooms
Sundried Tomatoes
Green Olives, Pitted
Canned Artichokes
Red Onion
Fresh Basil
Tomato Sauce
Vegan Mozzarella (We use Miyokos)
Olive Oil

Directions:
• Preheat oven to 450° F (230° C). one hour, but two is better.
• Once water has the right temperature, • Place dough on a floured work surface
add active dry yeast and sugar and water and gently knead. You can roll it out into a
to a small bowl. You don’t really have 12- inch round.
to stir, it will work it’s way in. Let it sit for
about five minutes until it is nice and • Once you achieved preferred size and
frothy on the top. shape, add toppings to your pizza.
Leaving out basil, onion and dried
• In a big bowl, combine flour and sea salt. tomatoes to add in the end.
• Now add the water yeast mixture and the • Drizzle some extra olive oil on top of
extra virgin olive oil. Pizza and place in oven on a pizza stone
(if you have one) for 15 to 20 minutes or
• You may want to transfer to a floured work until the dough is golden brown.
surface and knead by hand until a smooth
ball comes together. • In the last 2 minutes of baking, add basil,
onion and dried tomatoes.
• Transfer dough to an oiled bowl, cover
with a plastic wrap and let it sit for at least

Tip:
• I add the basil, onion and dried tomatoes in the end, so that they don’t dry out in the oven.

E AT I N G V E G A N F O R TW O • PAG E 90
E AT I N G V E G A N F O R TW O • PAG E 91
 PEANUT BUTTER NOODLES
Makes 2 Servings

Ingredients:
2 Portions Asian Noodles (I used Japanese Udon Noodles)
1 Can Coconut Milk
2 Tbsp Peanut Butter (or Nut Butter of Choice)
1 Tsp Sesame Oil
2 Cups Mushrooms, Sliced
1 Orange Bell Pepper, Sliced
1 Tbsp Miso Paste (or Soy Sauce or Coconut Aminos)
Juice of 1/2 a Lime
Pinch of Sea Salt
Dash of Black Pepper
Dash of Cayenne Pepper
1 Tbsp Olive Oil

Directions:
• Cook and drain the noodles according to the package directions.
• In the meanwhile, heat the olive oil in a large non-stick skillet on medium-high heat.
• Add the mushrooms and bell pepper and let cook for 5 minutes.
• Add sesame oil and season with sea salt, black pepper and cayenne pepper.
• Lower the heat to medium-low, add coconut milk, peanut butter, miso paste and lime
juice to the mixture. Stirring everything together, making sure there are no clumps left.
• Cover the skillet and let simmer for 10 minutes until the sauce has become thick and
creamy.
• Toss noodles into the sauce and combine together. Serve warm!

E AT I N G V E G A N F O R TW O • PAG E 92
E AT I N G V E G A N F O R TW O • PAG E 93
 JACKFRUIT “PULLED PORK” NACHOS
Makes 2 Servings

Jackfruit “Pulled Pork”: Baked Potatoes:

1 Can (567 Grams) Green Jack- 3 Large Russet Potatoes, Cut into
fruit, Pulled Wedges
1 Can (425 Grams) Baked Beans 2 Tbsp Olive Oil
1 Tbsp Olive Oil Pinch of Sea Salt
1/2 Tsp Chili Powder Dash of Black Pepper
1/2 Tsp Paprika
3 Tbsp Tomato Paste Cashew Cheese Sauce:
2 Tbsp Brown Mustard
2 Tbsp Apple Cider Vinegar 1 Cup (150 Grams) Cashews
2 Tbsp Maple Syrup Juice of 1/2 a Lemon
1/4 Cup Water 2 Tbsp Nutritional Yeast
Pinch of Sea Salt Pinch of Sea Salt
1/4 Cup (60 ml) Water

Directions:
• Preheat oven to 420° F (215° C) and line • Add tomato paste, apple cider vinegar,
a baking sheet with parchment paper. maple syrup, mustard, baked beans, sea
salt and water and stir to get every piece
• Place potato wedges in a big bowl and coated with the sauce.
sprinkle with sea salt, black pepper and
olive oil. Mix with your hands so that • Taste and adjust sauce according to your
each potato is seasoned. liking.
• Spread potato slices on the prepared • Let it simmer on low heat while in the
baking sheet and bake for 20 minutes, meantime preparing the cashew cheese
flip fries and continue baking for another sauce.
10-15 minutes.
• Add all the cashew cheese sauce
• In the meantime rinse the jackfruit in a ingredients to a high-speed blender and
mesh strainer under water. blend until smooth and creamy.
• With your fingers pull the jackfruit apart • Try and adjust seasoning.
so that it resembles pulled pork.
• Serve baked potatoes with jackfruit and
• Heat olive oil in a large skillet on medium cashew cheese sauce on top.
heat. Once the oil is hot add the jackfruit
pieces and season with chili powder and
paprika.

E AT I N G V E G A N F O R TW O • PAG E 94
E AT I N G V E G A N F O R TW O • PAG E 95
 FRIED RICE
Makes 2 Servings

Base:
1 Cup (175 Grams) Basmati Rice
5 Baby Corns, Sliced
2 Carrots, Sliced
1 Bunch Broccoli, Diced
1/2 Small Red Onion, Thinly Sliced
1 Garlic Clove, Minced
1/2 Cup (75 Grams) Green Peas
1/2 Yellow Pepper, Thinly Sliced
1 Tbsp Olive Oil
1 Cup (235 ml) Water
1/4 Cup (60 ml) Soy Sauce
1 Tbsp Rice Vinegar
Pinch of Sea Salt
Dash of Black Pepper

Toppings:
Handful Cilantro
Lime Juice

Directions:
• Cook basmati rice according to instructions. For about 15-20 minutes.
• In the meantime, heat 1 tbsp of olive oil in a large wok and add onion and garlic. Sauté
until onion is translucent.
• Add carrots, broccoli, pepper, peas and basmati rice and stir. Add soy sauce and rice
vinegar and let everything cook for about 10 minutes.
• Season as desired with sea salt and black pepper and top off with fresh cilantro and lime
juice.

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E AT I N G V E G A N F O R TW O • PAG E 97
Snacks

E AT I N G V E G A N F O R TW O • PAG E 98
E AT I N G V E G A N F O R TW O • PAG E 99
 SUNFLOWER NUTELLA
Makes 1 Jar

Base:
2 1/2 Cups (325 Grams) Sunflower Seeds, Roasted & Unsalted
1/3 Cup (35 Grams) Cacao Powder
1/4 Cup (60 ml) Maple Syrup
2 1/2 Tbsp Coconut Oil
1 Tsp Vanilla Extract
1/4 Tsp Sea Salt

Directions:
• Add sunflower seeds to a food processor or high-speed blender and blend on high.
• Scrape down the sides as needed, I usually stop and scrape 2-3 times until the seeds have
turned into a thick, creamy butter.
• Add the remaining ingredients and blend for another 3 minutes until everything is blended
together.
• Pour into a jar and store at room temperature for up to 2 weeks.

Tip:
• I’m using sunflower seeds for this Nutella because Emma is allergic to most nuts.
• We enjoy our Nutella on some toast with jelly or on top of oatmeal or cold oats.
• Make sure you have a high-speed blender or a food processor to make this recipe!

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E AT I N G V E G A N F O R TW O • PAG E 101
 NUTELLA STUFFED DATES
Makes 3-6 Medjool Dates

Base:
3-6 Medjool Dates
2 Tbsp Nutella (see Sunflower Nutella recipe page 99)
Handful Pistachios, Finely Chopped

Directions:
• Open the dates and remove the pit.
• Spoon about 1/2 tsp of Nutella into the center of the date.
• Sprinkle pistachios on top and enjoy!

Tip:
• I like my dates cold, so I recommend storing them in the fridge before making this recipe.
• You can store these in an airtight container and bring with you to school or work.

E AT I N G V E G A N F O R TW O • PAG E 102
E AT I N G V E G A N F O R TW O • PAG E 103
 FLOURLESS CHOCO CHIP COOKIES
Makes 12 cookies

Base:
2 Cups (200 Grams) Oat Flour
1/2 Banana
1/2 Tsp Baking Soda
1/4 Tsp Sea Salt
1/4 Cup (65 Grams) Peanut Butter or Nut Butter of Choice
2 Tbsp Coconut Oil
1 Tsp Vanilla Extract
1/2 Cup (95 Grams) Coconut Sugar
1 Tbsp Flaxseed + 3 Tbsp Water
1/2 Cup (90 Grams) Vegan Chocolate Chips

Directions:
• Preheat oven to 350°F (175° C). Line a baking sheet with parchment. Set aside.
• Create a flax egg by combining flaxseeds and 3 tbsp of water in a small bowl. Stir very
well. Put aside for 10 minutes to let set.
• In a medium size bowl whisk together the flour, baking soda, sea salt and coconut sugar.
• In a medium bowl, mash the banana until creamy and add peanut butter, vanilla extract
and melted coconut oil, whisk everything together.
• Pour flax egg into the wet mixture and then combine wet and dry ingredients together.
Using a rubber spatula, stir and fold until well mixed.
• Fold in chocolate chips to the mixture. Leave 1/4 cup aside to add on top.
• Form batter into balls and place on a cookie sheet, flattening the tops slightly.
• Add the leftover chocolate chips on top of each cookie, so that it looks nicer in the end.
• Bake for 10-14 minutes. Allow cookies to cool and firm up for about 15 minutes.

Tip:
• Enjoy cookies with a glass of “Oatly” oat milk!
• I make my own oat flour by just blending oats in a high-speed blender until they reached
flour consistency.

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E AT I N G V E G A N F O R TW O • PAG E 105
 NUT FREE BROWNIES
Makes 16 Small Brownies

Base:
3/4 Cup (90 Grams) All-Purpose Flour
3/4 Cup (90 Grams) Whole Wheat Flour
1 Cup (200 Grams) Brown or Coconut Sugar
2 1/2 Bars (250 Grams) Dark Vegan Chocolate
2/3 Cups (160 Grams) Vegan Butter
5 Flax Eggs (5 Tbsp Flax Seeds + 10 Tbsp Water)
1/2 Tsp Vanilla Extract
Pinch of Sea Salt

Directions:
• Pre heat oven to 350°F (175° C).
• Line an 8-inch square baking pan with parchment paper.
• Prepare flax egg by adding flaxseeds with water in a small bowl. Set for 10 minutes.
• In a small saucepan on low heat melt the vegan butter and chocolate.
• Once melted add to a large bowl together with sugar, vanilla extract, salt and flax egg.
• Mix with a hand mixer until everything is combined.
• Then slowly add flour and gently fold with a silicone spatula until smooth and
combined.
• Transfer brownie batter to a prepared pan and bake for 30 minutes.

Tip:
• Try not to over bake or brownies will turn cakey.
• Ali said those were probably the best brownies he has ever tased!
• This recipe is inspired by “traditional swiss brownies”, made with real chocolate
instead of cacao powder.

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E AT I N G V E G A N F O R TW O • PAG E 107
 TURMERIC HUMMUS
Makes 1 Serving

Base:
1 Cup (200 Grams) Chickpeas
1 Tbsp Tahini Paste
1/4 Tsp Turmeric
1 Tbsp Olive Oil
Pinch of Sea Salt
Dash of Garlic Powder
Juice of 1/2 a Lemon

Directions:
• Add all of the ingredients to a blender or food processor and blend until smooth. Adjust
seasoning according to your liking.
• Top off with chili flakes and sesame seeds if desired.
• Enjoy with carrots, cucumber or celery sticks.

Tip:
• This hummus can be very versataille, you can switch out the turmeric for any other spice
or vegetable you may like.
• Or you can also leave the Turmeric out and enjoy a more traditional hummus.
• I like to top a lot of my meals off with Hummus because of its creaminess, tastiness and
the extra protein.

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E AT I N G V E G A N F O R TW O • PAG E 109
 “PREGGO” SMOOTHIE
Makes 1 Serving

Base:
1 Cup (165 Grams) Frozen Mango
1 Frozen Banana
1 Cup (245 ml) Fresh Pressed Orange Juice

Directions:
• If you have a juicer you can start by making your orange juice. If not, you can just press out
the juice with your hands or use a manual juicer.
• Then combine all the ingredients in a food processor or high-speed blender.
• Blend until thick, creamy, and lump free. Add more orange juice if needed. Enjoy!

Tip:
• This drink is called “Preggo Smoothie” because I had a deep craving for orange juice while
pregnant and this was the only kind of smoothie I could drink.

E AT I N G V E G A N F O R TW O • PAG E 110
E AT I N G V E G A N F O R TW O • PAG E 111
 PASSION FRUIT SMOOTHIE
Makes 1 Serving

Base:
1 Cup Frozen Passion Fruit
1 Frozen Banana
1 Cup Frozen Pineapple
1 Cup Frozen Mango
1/2 Cup Coconut Water

Directions:
• Add all ingredients to a high-speed blender, and blend on high until smooth.
• Pour into a glass and enjoy cold on a hot summer day!

Tip:
• I like this smoothie thick so I only add a minimal amount of coconut water. If you like
yours waterier add more coconut water!
• Emma enjoys this smoothie as well, because it’s so cold and refreshing.
• You can leave out the passion fruit if you don’t find any at your store. It won’t make a
big difference.

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E AT I N G V E G A N F O R TW O • PAG E 113
 ICED MATCHA LATTE
Makes 1 Drink

Base:
1 Tbsp Matcha Powder
2 Tbsp Hot Water
1 Tsp Maple Syrup
1 1/2 Cup (350 ml) Oat Milk
3 Ice Cubes

Directions:
• Place matcha powder to a cup and add hot water to it. I use the hot water option on our
coffee machine.
• Mix the matcha and water in the cup with a small whisk or a bamboo whisk that is made for
matcha drinks.
• Pour your matcha now into a drinking glass or a jar, preferably one that has a lid to close it.
• Add maple syrup and ice cubes to it.
• Close the jar and shake it for 5 seconds, so that everything is mixed together.
• Enjoy cold!

Tip:
• Matcha is a great substitute for coffee but without the “caffeine crash”.
• If you prefer a hot matcha latte, follow the same steps but warm up your milk and skip the
ice and shaking part. Instead you can mix it with a spoon.
• I like to use Oatly’s oat milk for the best matcha latte experience.

E AT I N G V E G A N F O R TW O • PAG E 114
E AT I N G V E G A N F O R TW O • PAG E 115
 CHOCO SHAKE
Makes 1 Serving

Base:
1 Frozen Banana
3 Medjool Dates, Pitted
1 1/2 Cup (354 ml) Oat Milk
2 Ice Cubes
1 Tbsp Cacao Powder
1 Tbsp Flax Seeds
1 Tbsp Peanut Butter of Nut Butter of Choice

Directions:
• Combine all the ingredients in high speed blender and blend until smooth.
• You may end up with some pieces of dates, I personally don‘t mind them and am still able
to drink my smoothie with a straw but you can also take them out.
Tip:
• Sometimes I add kale or spinach to this shake to make it a tiny bit healthier and I have it
for breakfast.

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E AT I N G V E G A N F O R TW O • PAG E 117
Thank You

E AT I N G V E G A N F O R TW O • PAG E 118