Abbove vegan magzine

Page 1

NO 1 APRIL 2018

PLANT BASED & VEGAN MEALS

25 RECIPES € 3.50

AUTHORS & EDITORS

POWERED BY

ZAKI LESIEWICZ JOANNA ORLINSKA

FITNESSABBOVE


MISSION content:

OUR MISSION IS TO PROMOTE HEALTHY LIVING. THIS MAGAZINE AIMS TO HELP YOU CREATE TASTY AND GENERALLY EASY VEGAN MEALS. WE WANT TO CHANGE THE WORLD ONE STOMACH AT A TIME. WE ARE DEEP BELIEVERS IN KINDNESS TO OTHER HUMANS AND TO ANIMALS. WE ARE ON THIS PLANET TOGETHER LET'S BE KIND TO EACH OTHER AND RESPECT EACH OTHER.


HI THERE THANKS FOR GETTING OUR MAGAZINE LET US INTRODUCE OURSELVES

Zaki - obsessed with fitness, she

Joanna - since early days was

plays soccer, works-out everyday

spending time in the kitchen,

and helps out with the family fitness

unfortunately not always cooking

business - Fitness Abbove. She's the

vegan and plant based meals. She's

definition of a health freak haha, she

not here to judge anyone She's here

wants to encourage others to live a

to help swa meat/dairy meals for

healthier lifestyle. If you eat good

clean Plant-Based and vegan meals.

you feel good. Btw she is only 16

As a person which grew up in a meat

years old.

eating family she knows changing your old habits is not easy, but changing this one was very beneficial and still is for her health and for all animals health - which are alive thanks to her not eating them. She is a digital dsigner, marketer and founder of FitnessAbbove. This magazine is part of her big

ZAKI LESIEWICZ

project, but let's take one step a time.

JOANNA ORLINSKA


HANDY EQUIPMENT

TO FOLLOW OUR RECIPES YOU WILL NEED: Chopping board Knife Juicer Blender Pan Oven dish Oven Sandwich maker/ grill Food processor ( ideally) Hand Blender

DON'T WORRY YOU DON'T HAVE TO CANCEL YOUR HOLIDAYS TO AFFORD ALL THIS EQUIPMENT. EVERYTHING YOU USED IN THE KITCHEN BEFORE WILL DO THE JOB GENERALLY, AND BLENDER AND JUICER CAN BE BOUGHT ON A BUDGET. IT'S LIKE WITH YOUR CAR YOU DON'T NEED TOP OF THE RANGE TO BE ABLE TO DRIVE AROUND. THE SAME PRINCIPLE APPLIES HERE. IF YOU CAN AFFORD GO AND BUY COOL EQUIPMENT, BUT YOU CAN COOK HEALTHY MEALS USING CHEAPER VERSIONS. CHECK THESE OUT! 1 BLENDER KENWOOD 650W 2000ML BLENDER BLP400WH 2 JUICER ELECTRIQ WF1000 WHOLE FRUIT POWER JUICER STAINLESS STEEL 990W Â


SMOOTHIE

PINEAPPLE EXPLOSION FOR ABOUT 3 LITRES

YOU WILL NEED 2kg Apples 3big Oranges 1 pineapple

JUICE ALL APPLES. SQUEEZE JUICE FROM ORANGES. ADD ALL TO BLENDER WITH CUT PINEAPPLE. BLEND. ENJOYÂ


SANDWICHES

GOURMET OPEN SANDWICHES YOU WILL NEED

YOU WILL NEED

for 3- 4 slices :

for 3- 4 slices :

chilli flakes

salt/ pepper

sweet paprica

few leaves of any lettuce/

salt/ pepper /

spinach

handful of Mushrooms

1-2 Tomatoes

1 Avocado

1 Avocado

HEAT UP PAN, PUT 2 TABLESPOONS OF WATER AND SLICED MUSHROOMS WITH ALL SPICES. WAIT TILL THE WATER EVAPORATES. CUT AVOCADO IN SMALL BITS OR MASH WITH FORK, PUT ON THE BREAD AND PUT MUSHROOMS ON THE TOP, ENJOY

SLICE TOMATOES AND CUT LETTUCE/ SPINACH. MASH AVOCADO WITH FORK, PUT ON BREAD. THEN ADD LETTUCE OR SPINACH, PUT SLICED TOMATOES ON TOP, SPICE UP WITH A BIT OF SALT & PEPPER IF YOU WANT. ENJOY.


SMOOTHIE

A-B-C FOR APPROXIMATELY 3 LITRES

YOU WILL NEED 1,5 - 2kg Apples 1,5 kg Carrots 6 medium Bananas

JUICE ALL APPLES & CARROTS. ADD BANANAS TO BLENDER AND FILL UP WITH FRESH JUICE. BLEND. ENJOY. IF YOU WANT YOUR SMOOTHIE THICKER - ADD MORE BANANAS


JUICE

MAGIC PLUM FOR ABOUT 1 LITRE

YOU WILL NEED

5-6 Peppers ( yellow & red) 3-4 medium size Parsnips 0,5kg Plums 1 long Cucumber

JUICE ALL, REMEMBER TO TAKE STONE FROM PLUMES BEFORE ADDING THEM TO JUICER. ENJOY.


SMOOTHIE

GREEN POWER FOR APPROXIMATELY 1 LITRE

YOU WILL NEED 4 Bananas 300g Kale 300g Spinach glass of water teaspoon of Spirulina teaspoon of Wheatgrass powder

ADD ALL TO BLENDER. BLEND WITH HIGH SPEED. ENJOY


BREAKFAST

FRUIT BOWL FOR ABOUT 2 PORTIONS

YOU WILL NEED 2 Apples 3 Bananas tablespoon of Sultanas or Raisins teaspoon Cinnamon

GRATE APPLES, SLICE BANANAS. ADD REST OF INGREDIENTS. MIX EVERYTHING TOGETHER. PUT INTO INDIVIDUAL BOWLS. ENJOY.


NICE-CREAM

BANANA NICE-CREAM WITH APPLES & NUTS FOR 3-4 PORTIONS

YOU WILL NEED 8 Bananas 2 Apples few nuts teaspoon Chia Seeds teaspoon Cinnamon about half a glass of plant milk ( unless you have a super duper blender)

SLICE ALL BANANAS AND FREEZE THEM FOR ABOUT AN HOUR. BLEND WITH MILK TILL YOU GET A CREAMY CONSISTENCY. GRATE APPLES AND MIX WITH CHIA SEEDS AND CINNAMON. PUT INTO GLASSES ( WE ARE JAR OBSESSED) LAYER OF NICE CREAM, APPLES, NICE CREAM, APPLES, AND NUTS ON TOP. ENJOY.


MOVIE SNACK

CRISPY CHICKPEAS THIS IS ONE OF OUR FEW MOVIE SNACKS OR A SIMPLE ADD-ON TO SALADS

YOU WILL NEED

3 tins of Chickpeas

HEAT OVEN TO 180'C WITH FAN. DRAIN WATER OF AND PUT CHICKPEAS ON OVEN TRAY ON GREASEPROOF PAPER. SPICE UP ACCORDING TO YOUR PREFERENCES. FOR INSTANCE SALT, CHILLI AND CHILLI FLAKES. NEED ABOUT 40 MIN IN OVEN AT 200'C, MIXED AFTER 20 MINUTES TO MAKE SURE CHICKPEAS WILL BE CRISPY ALL AROUND. ENJOY.


DINNER/ LUNCH

POTATO SALAD MEAL 4-5 PORTIONS

YOU WILL NEED 5 medium white Potatoes 3 medium Carrots 1 Parsnip 1 Apple 4 Pickles 1 small Onion 1 cup or frozen Garden Peas 1 spoon of Mustard 3-4 spoons of plain yogurt ( Plant-Based, we used Simply Plain Yogurt from Alpro)

WASH POTATOES, PARSNIP, CARROTS AND COOK WITH SKIN ON. CUT APPLE, ONION, PICKLES VERY FINE. WHEN THEY ARE ALL COOKED LET IT COOL DOWN THEN TAKE SKIN OFF AND CHOP FINE. BOIL GARDEN PEAS IN A SMALL SAUCEPAN, FOR 2-3 MINUTES, MIX WITH THE REST OF THE INGREDIENTS AND SERVE COLD.


DINNER/ LUNCH

YOU WILL NEED

HAPPY PLATE FOR 3-4 PORTIONS

1 large Sweet Potato 4 medium white Potatoes 250 g of Mushrooms 1 Onion 1 tin of Chickpeas 1-2 Avocados 0,5 Lemon 1-2 Garlic cloves

CUT POTATOES IN Â WEDGES/ CHIPS. ROAST IN A PREHEATED OVEN AT 200 'C FOR 20 MINUTES ( +- 5 MINUTES) CUT ONION INTO SMALL BITS AND FRY ON PAN WITH A FEW SPOONS OF WATER, ADD CHOPPED MUSHROOMS, SALT & PEPPER THEN ADD CHICKPEAS ( NOT DRAINED) BOIL FOR 5 MINUTES. MIX AVOCADO WITH MASHED OR CUT GARLIC AND SQUEEZE LEMON INTO IT. MIX WELL, ADD SALT & PEPPER - YOUR DIP IS READY. ENJOY.


DINNER/ LUNCH

SUNDAY ROAST FOR 3-4 PORTIONS

YOU WILL NEED 1 Large Sweet Potato 3 medium potatoes 2 medium Beetroots 1 small Cauliflower 1 Onion mixed herbs

WASH EVERYTHING AND CUT INTO WEDGES/ SEGMENTS. PEEL ONION AND CUT INTO THICK HALF MOONS. PUT EVERYTHING ON A ROASTING OVEN TRAY AND ROAST FOR 40-45 MINUTES AT 200'C NO FAN. YOU COULD SERVE WITH AVOCADO DIP OR WITH HUMMUS. ENJOY.


DINNER/ LUNCH

SWEET SALAD FOR 1 PORTION, Â

YOU WILL NEED handful of baby Spinach leaves handful of Rocket salad 4 raw Brussels sprouts 1 Banana 4 Prunes 1/2 Mango few nuts 1/4 of a long Cucumber sprinkle of Spirulina and Sesame seeds a bit of freshly squeezed Lemon juice

CUT EVERYTHING INTO SMALL CHUNKS. PLACE INTO BOWL. SQUEEZE A BIT OF LEMON JUICE AND SPRINKLE SPIRULINA, SEEDS AND NUTS. ENJOY


SOUP

TOMATO CREAMY SOUP FOR 3-4 SERVINGS

YOU WILL NEED 2 litres of water 2 Carrots 1 Parsnip 2 tins of plum tomatoes salt/ pepper / chilli flakes 1kg of baby Potatoes

WASH POTATOES, CUT THEM IN HALVES AND PUT THEM INTO THE OVEN FOR ABOUT 30MINUTES AT 200'C NO FAN. CHECK THEM AFTER 20 MINUTES IN CASE YOUR POTATOES ARE ALREADY COOKED AND CRISPED UP ON TOP. WHILE THIS IS IN THE OVEN PUT WATER INTO A SAUCEPAN AND ADD GRATED CARROTS AND PARSNIP, SPICE IT UP AND ADD PLUM TOMATOES FROM THE TINS AND BLEND EVERYTHING WITH A HAND BLENDER. YOU CAN ALSO USE YOUR BIG BLENDER. SERVE WITH ROASTED POTATOES ON THE SIDE. ENJOY


JUICE

GINGER SHOT FOR ABOUT 1 LITRE. DRINK SMALL SHOT OF IT OR A GLASS

YOU WILL NEED Ginger about 5 cm root 1 Lemon 4 Oranges 2 Grapefruits

JUICE GINGER, SQUEEZE LEMON, ORANGES AND GRAPEFRUITS. MIX ALL. PERFECT AT ANY TIME BUT ESPECIALLY IF YOU ARE A BIT UNDER THE WEATHER ENJOY.


DESSERT

COFFEE/BANANA NICECREAM FOR 1 LITRE

YOU WILL NEED a warm cup of Coffee ( 3 teaspoons instant coffee) 10 frozen Bananas

SLICE BANANAS AND FREEZE Â THEM FOR ABOUT AN HOUR. BLEND WITH COFFEE UNTIL ALL BITS ARE BLENDED FOR AN ICE CREAM CONSISTENCY. ENJOY.


BREAD

YOU WILL NEED

SODA BREAD

glass of Wholemeal flour

FOR 1 BREAD

teaspoon of baking soda

glass of white flour half a glass of soy milk spoon of apple cider vinegar

ADD APPLE CIDER VINEGAR TO MILK ( COULD BE ANY VEGAN MILK) AND LEAVE FOR 5 MINUTES ON THE SIDE. SIEVE WHITE FLOUR AND MIX TOGETHER WITH WHOLEMEAL AND BAKING SODA. WHILE MIXING SLOWLY ADD MILK AND MAKE A GOOEY CONSISTENCY, IF BREAD IS STICKING TO YOUR FINGERS TOO MUCH ADD MORE FLOUR. SHAPE AS ON THE PICTURE. SPRINKLE FLOUR ON THE GREASEPROOF PAPER, PLACE BREAD ON THE GREASEPROOF PAPER. BAKE IN 180'C NO FAN FOR 4O MINUTES ENJOY.


SOUP

ASIA SOUP FOR 3-4 PORTIONS

YOU WILL NEED 2 litres of water salt and pepper soy sauce vegan "egg noodles" or rice noodles 150g Mushrooms 1/2 Cauliflower 1 Parsnip 1 Leek 2 Carrots

CUT ALL INTO CHUNKS. MUSHROOMS IN HALVES AND QUARTERS. BOIL ALL TOGETHER FOR ABOUT 20 MINUTES, ADD SOY SAUCE AND SPICES. ADD NOODLES COOK FOR 3-5 MINUTES AND ENJOY.


DINNER/ LUNCH

YOU WILL NEED

FAMILY FIESTA FOR 3-4 PEOPLE

1 Large sweet Potato 1/2 kg baby potatoes 4 Peppers 6 Tomatoes 1 Onion 1/2 Califlower 2 Carrots 1/2 small Turnip

WASH POTATOES AND CUT THE SWEET ONE INTO CHUNKS, BABY ONES IN HALF. CUT PEPPERS INTO QUARTERS. ROAST EVERYTHING AT 200'C FOR ABOUT 30- 40 MINUTES. WASH AND CUT CAULIFLOWER INTO FLORETS, PEEL CARROTS AND TURNIP, CUT THEM INTO CHUNKS, PUT EVERYTHING INTO THE FOOD STEAMER FOR 1520 MINUTES. SLICE ALL TOMATOES AND ONION, PLACE ON PLATE. ENJOY.


SOUP

WILD MUSHROOM SOUP FOR 3-4 PEOPLE

YOU WILL NEED handfull of dry Wild- mushrooms 1/2 kg Mushrooms 3 medium Potatoes salt/ pepper/ soy sauce 1 Onion 1 spoon of oil 2 litres water

PLACE DRY WILD MUSHROOMS IN THE POT WITH 2 LITRES OF BOILING WATER. CUT ORDINARY MUSHROOMS- SOME IN HALVES SOME SLICED, ADD THEM TO THE POT. CUT ONION FINELY AND FRY ON THE PAN WITH A SPOON OF OIL.WHEN ONION WILL BE SLIGHTLY GOLDEN ADD IT TO THE POT, SPICE UP AND COOK FOR 20-30 MINUTES ON SMALL HEAT. ENJOY.


BREAKFAST

OAT JAR FOR 1 PORTION

YOU WILL NEED topping - cut banana 2- 3 Walnuts in halves 2 Dates chopped finely 1 tablespoon of Coconut shreddings 1 tablespoon of Sesame seeds approximately half a glass of Plant milk 1 flat tablespoon of Chia seeds ( dry) 4- 5 full tablespoons of Oats

PUT A BIT OF MILK ON THE BOTTOM OF THE JAR, THEN ADD ALL THE INGREDIENTS BESIDES THE TOPPING AND MIX THEM ALL TOGETHER, ADD MILK TO JUST ABOUT COVER ALL INGREDIENTS. PUT INTO FRIDGE FOR ATLEAST 30 MINUTES. THEN ADD TOPPINGS- FOR INSTANCE CUT BANANA. ENJOY. .


DINNER/ LUNCH

GOLDEN COUSCOUS FOR 4 PORTIONS CUT ONION IN HALF MOONS, MUSHROOMS IN HALVES, PEPPERS IS SMALL BITS. HEAT PAN UP, FRY ONION TO GOLDEN COLOUR ADD MUSHROOMS AND AFTER A MINUTE ADD A GLASS OF WATER AND ADD THE REST OF THE VEGGIES AND SPICES, COOK SLOWLY FOR 5 MINUTES. THEN PUT THE COUSCOUS INTO THE SAME PAN WITH THE VEGGIES AND COVER IT WITH A LID. WAIT ABOUT 5 MINUTES FOR THE COUSCOUS TO BE READY.. ENJOY

YOU WILL NEED 1 &1/2 glasses of water 1/2 glass Cous-cous 1/2 glass frozen Garden peas 1 tin of Red kidney beans 2 Peppers ( We used yellow & red) 8 Mushrooms 1 Onion Dark soy sauce, chilli  flakes, pepper, turmeric


SALAD

SALAD MIX YOU WILL NEED •Squeezed 1/2 lemon 3 dates ( finely chopped) Sesame seeds Sunflower seeds 1 Cucumber 1 tin of kidney beans ( drained) 3-4 tomatoes Baby tomatoes ( hand full) Green cabbage (4-5 leaves) 2 Avocados (mashed) Soaked Chia seeds ( 2 spoonfuls ) Spinach Lollo Rosso/Lollo Biondo/Oak leaf lettuce ( few leaves from each) Salt/ pepper (optional)

MIX EVERYTHING TOGETHER AND ENJOY.


DINNER/LUNCH

WRAPS FOR 4 WRAPS SLICE POTATOES ( SLICES 3 MILLIMETRES THICK) AND BAKE THEM IN AN OVEN FOR 10- 15 MINUTES ON 250'C. SLICE MUSHROOMS AND PUT THEM INTO A PAN WITH A BIT OF WATER AND SPICES. WAIT TILL MOST OF THE WATER EVAPORATESS. THEN SPREAD HUMMUS ON 4 WRAPS. CUT THE REST OF THE VEGGIES AND START ADDING THEM TO THE WRAP, AS ON THE PICTURES BELOW. FINALLY, FOLD WRAPS AND PUT INTO GRILL/ SANDWICH MAKER TILL CRISPED UP. ENJOY.

YOU WILL NEED 4 multiseed Wraps Hummus 1 Garlic clove chopped 2 sliced baked Potatoes 250g Mushrooms 1 chopped Onion 2 sliced cherry tomatoes 100g chopped Spinach leaves Watercress to add flavour salt/ pepper/ sweet paprika/ chilli


DINNER/ LUNCH

VEGGIE LASAGNA

YOU WILL NEED

FOR 5-6 SERVINGS.

1. PEEL CARROTS AND POTATOES CUT THEM INTO SMALL DICES, ADD TURMERIC, A PINCH OF SALT AND PEPPER. COVER ALL WITH WATER, COOK TILL CARROTS ARE SOFT. COOL IT DOWN AND 2. BLEND FOR SMOOTH CONSISTENCY 3. CUT 1 ONION FINE AND START FRYING IT ON THE PAN, THEN GRATE BEETROOTS ( OR CUT WITH FOOD PROCESSOR VERY FINE). 4. ON THE OTHER PAN FRY PREVIOUSLY SLICED MUSHROOMS, ONION AND PEPPERS, 5. ADD A TIN OF TOMATOES, COOK EVERYTHING FOR 5 MINUTES WHILE STIRRING 6. MIX ALL VEGETABLES WITH BEETROOT. 7. PUT A TINY BIT OF SAUCE ON THE BOTTOM OF THE LASAGNE OVEN TRAY AND START PLACING EVERYTHING DOWN LAYER BY LAYER 8. LASAGNE SHEET- CHEESY SAUCE- 9 FILLINGS- REPEAT 8 & 9 TWO OR THREE TIMES, DEPENDS ON THE DEPTH OF YOUR TRAY. 10. PUT CHEESY SAUCE ON THE LAST LAYER OF LASAGNA SHEET AND BAKE IN THE OVEN IN 200’C FOR 20 MINUTES. 11. WHEN DONE, REMOVE FROM THE OVEN. 12. CUT INTO PORTIONS AND ENJOY. .

“Cheesy” sauce: 2 Carrots 2 medium Potatoes teaspoons of turmeric salt & pepper Fillings: 2 small Beetroots 2 Onions 2 Peppers 250g Mushrooms 1 tin of Plum tomatoes Pack of Lasagne Sheets:


APRIL'S FOOD

FOOD TO GO IN NATURAL PACKAGING- OUR BEST FRIEND It is very hard to choose our favourite fruit or veg. It's like choosing which kid you love better. So we decided to feature one randomly chosen fruit or veg every month. April's winner is - Bananas The potassium and magnesium in bananas may help protect you from muscle cramps at night and during workouts. Bananas are rich in pectin, a soluble dietary fiber and natural detoxifying agent, great for digestion. An average size banana has about 120 calories and contains: Potassium, Vitamin B6, Vitamin C, Magnesium, Manganese, Copper, Net carbs: 24 grams. Fibre: 3.1 grams. Protein: 1.3 grams. Fat: 0,4 grams What way do you like your banana the most? let us know, comment under our post on social media.


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