Vegan Recipes. Eating a Vegan, all natural plant based diet, with nutrient dense foods can be a great way to live a heathy lifestyle. However, eating vegan does not necessarily mean eating healthy. There are a lot of unhealthy processed vegan options. So, when food shopping make sure you stock up on fresh, all natural and if possible organic items. Read labels, the ingredients should not look like a list of chemicals. Stay with basic fresh, colorful and vibrant foods! Produce: Fruits and Veggies, lots of veggies. It is important that you eat vegetables you actually enjoy. Here are some of the basic veggies that I use to cook most of my lunches and dinners. Whole carrots Spinach Green leaf lettuce Arugula Zucchini Persian cucumber Lemons/Limes Ginger Tomato Onions Mushroom Eggplant Basil Cilanto…Etc… Legumes: Black beans Pinto Beans Any beans! Lentils Chickpeas Peas Spices/Sauces: Pink salt, Pepper Chili powder Garlic powder Cumin Onion powder Turmeric Nutritional yeast (as a cheese substitute) Low sodium Soy sauce Coconut aminos (lighter, sweeter, soy sauce alternative) Sesame oil Red wine vinegar Siracha
Protein: Extra firm Tofu Tempeh Hummus Garden of life raw vanilla protein powder (great for smoothies) It is very important that you get enough protein. Please seek out how much it is that you need to intake. Grains/Starches: Rice Brown rice, better! Quinoa Potato Sweet Potato Whole Wheat pasta Best whole wheat bread: Organic Dave’s killer bread (it’s delicious!) Milk: Almond milk Coconut milk Cashew milk Coconut milk Soy milk
RECIPES: Veggie Zucchini Noodle (Zoodle) Stir-‐fry -‐ Cook on medium heat. Don’t let the veggies cook too long. Cook onions, mushrooms, broccoli, carrots, thinly sliced cabbage, (any veggie) with chopped ginger, garlic, coconut aminos, a little bit of soy sauce, siracha, a teaspoon of peanut butter (if you like a nutty flavor), and a little bit of sesame oil. Add 1 raw spiraled zucchini and mix! Beautiful! Crock pot Veggie soup (this is an easy way to have dinner/lunch for 2 days, saves time and money) -‐In a crock pot for 4-‐6 hours put… Canned tomato chunks, peppers, 1 zucchini sliced, sliced onions, corn, black or red beans, or lentils, peas, chili powder, cumin, paprika, garlic powder, salt and pepper to taste. Oh so good! Rice & Bean tacos -‐2-‐3 Corn tortillas with black beans cooked in cumin, garlic and lime or refried beans. Rice with cilantro and lime. Add lettuce, fresh corn, pico de gallo and hot sauce! Make a salad with the left over toppings. Avocado would also be a great topping! Mmmm, love me some guac! *If you’re eating vegetarian, add cheese! Lentils, Rice and Cabbage salad Lentils, Rice and Salad Lentils, rice and a beautiful side salad of purple cabbage, lettuce, shredded carrots, red bell pepper thinly sliced, cucumbers, cut apples and top with cashews. With a red wine vinaigrette and lime! Eat the rainbow!
Sweet/Spicy Tofu noodle Stir-‐fry Cook whole wheat noodles or rice noodles, cook tofu with a little bit of soy sauce and tad bit of sesame oil, then bake for harder texture. Lightly cook veggies of choice like broccoli, zucchini/yellow squash, cabbage, onions (any veggie you like) with garlic and coconut aminos. Sauce (for two servings) is 2 table spoons of siracha, 2 table spoons of maple syrup. Mix all together and top with sesame seed. Oh, it’s spicy! Pesto Pasta salad w/ Arugula Tri colored pasta, let cool. Add black olives, roasted red peppers, arugula and cherry tomato. Pesto made by blending walnuts or pine nuts, a handful of basil, a little bit of water to mix, 2-‐3 cloves of garlic, a squeeze of lemon, salt and pepper to taste. Mix all together, add nutritional yeast (as a cheese substitute) and a little drizzle of olive oil, enjoy cold. Mama mia! *If you’re eating vegetarian, add parmesan or mozzarella cheese on top! Zoodles w/ Sauce Your favorite pasta sauce accompanied by sautéed mushrooms and eggplant cooked with garlic and onions. First sauté veggies. You can cook your zoodles or leave them raw for more of a crunch. Or try them both ways! Top with sauce, veggies and basil. Delizioso! Chipotle Bowl This is easy! Recreate your favorite chipotle bowl but animal-‐free! Or go to the restaurant if you’re on the go or didn’t prep. Oh and remember guac is not extra with a veggie bowl! Boo-‐yah! Veggie Quinoa/Brown fried rice First make your quinoa. Then your brown rice. Lightly cook your veggies like broccoli, cubed carrots, bean sprouts, peas, mushrooms, corn, (any veggie you like) cook with garlic, ginger and little bit of soy sauce and sesame oil. Don’t cook veggies too long. Top with sesame seeds. Eat with a side salad! Yum! *If you’re eating vegetarian, add a scrambled egg! Hummus Sandwich (My favorite and so simple!!!) Dave’s killer bread with hummus. Thinly sliced carrot, lettuce, spinach, tomato, cabbage! Chipotle Black Bean Burger Okay so this takes about 30 min to prep. In a food processor put half a can of black beans, some green onion, regular onion, about 6-‐8 mushrooms, 1/2 tsp cumin, 1 tsp chili powder, 2 tbsp bbq sauce and 2 tbsp chipotle hot sauce. Mix well until pureed. Then in a different bowl, pour other half of black beans, 1 cup of uncooked oats, 1/3 cup of cooked quinoa, (1 egg if vegetarian) salt and pepper to taste, add purred items and mix. Then mold patties, makes around 6-‐8. On a sprayed pan medium-‐heat, cook both sides. Then broil (300-‐350 degrees) for about 15 minutes, flipping sides. Then assemble your burger (I use Dave’s killer). I put hummus lettuce, tomato and more chipotle sauce!
OTHER: -‐In the morning before breakfast, lemon water. (tumeric is also a great spice to add) -‐Good Morning Green Smoothie: Spinach, vanilla protein, banana (could be frozen), if not 2-‐3 ice cubes, almond milk, you can barely taste the spinach!!! Great way to get your greens early! -‐Ginger, Green tea -‐Night-‐time or any-‐time green smoothie: Cucumber, celery, green apple, ginger, lemon, water -‐Acai bowls. Banana berries and acai as base with any fruit and nut toppings. …most importantly drink a LOT of water!!! I hope this helps and that you can enjoy at least ONE of these recipes, ideas or tips!
Made with love. Viviana Villa.