Daniela Gulfo Angel
Table of Contents Breakfast: Fluffy Pancakes ......................................................................4 Tropical Oatmeal with Coconut and Mango ..........................6
Lunch: Green Bean Casserole ............................................................8 Cauliflower Stuffing ..............................................................10
Dinner: Honey Balsamic Glazed Brussel Sprouts ..............................12 Mushroom Gravy ...................................................................14
Fluffy Pancakes Servings: 2-4
Prep Time: 5 mins
Total Time: 20 mins
Ingredients: 1 c. all-purpose flour 1 tbsp. granulated sugar 1 tbsp. baking powder 1/4 tsp. salt 1 c. almond milk 2 tbsp. coconut oil
Vegetable or coconut oil, for frying Maple syrup, for serving Fresh fruit, for serving (optional)
Directions: 1. In a large bowl, whisk together flour, sugar, baking
powder, and salt. Add almond milk and coconut oil and mix until smooth. 2.In a large skillet over medium low heat, heat oil. Using a 1/4 cup measure, pour batter into pan. Cook 2 to 3 minutes, and flip when you see bubbles forming around the edges of the pancakes. Cook 2 to 3 minutes more on the opposite side, until golden. (If making a large batch, preheat oven to 200° and place prepared pancakes on baking sheet in oven.) 3.When all batter has been used, serve with maple syrup and toppings of your choice. 4
Tropical Oatmeal Servings: 1
Prep Time: 10 mins
Total Time: 10 mins
Ingredients: 1/2 c. coconut milk or crema de coco 1 c. old-fashioned rolled oats kosher salt 2 tbsp. unsweetened coconut flakes 1/3 c. chopped mango (fresh or frozen)
Directions: 1.In a medium saucepan over high heat, bring milk to a
boil. Stir in oats and salt, reduce heat to low, and simmer until oats are tender and creamy, 5 minutes. 2.Meanwhile, in a small dry skillet over low heat, toast coconut flakes until golden, 2 to 3 minutes. 3.Top oatmeal with coconut flakes and mango.
6
Green Bean Casserole Servings: 4
Ingredients:
Prep Time: 20 mins
1 lb. green beans, trimmed 6 tbsp. extra-virgin olive oil 2 medium shallots, chopped 8 oz. sliced mushrooms Kosher salt
Total Time: 1 hr 20 min
Freshly ground black pepper 2 cloves garlic, minced 1/4 c. all-purpose flour 3 c. almond milk
Directions: 1.In a large pot of boiling water, add green beans and cook until bright green, about 6 minutes. 2.Add shallots and cook, stirring occasionally until tender, about 5 minutes. Add mushrooms and season with salt and pepper. Cook, stirring often, until mushrooms are golden, about 5 minutes more. Stir in garlic then transfer mixture to the bowl with the green beans. 3.Heat remaining 4 tablespoons of olive oil in the same skillet over medium heat. Gradually whisk in almond milk and bring to a simmer. Remove from heat then add green bean mixture and toss until even combined. Transfer mixture to a medium casserole dish. 4.Bake until warmed through and bubbling around the edges, about 20 minutes. 8
Cauliflower Stuffing Servings: 6
Prep Time: 15 mins
Total Time: 40 mins
Ingredients: 4 tbsp. butter 1 onion, chopped 2 large carrots, peeled and chopped 2 celery stalks, chopped 1 small head cauliflower
Freshly ground black pepper 1/4 c. freshly chopped parsley 2 tbsp. freshly chopped rosemary 1 tbsp. freshly chopped sage (or 1 tsp. ground sage)
Directions: 1.In a large skillet over medium heat, melt butter. Add onion, carrot, and celery and sautĂŠ until soft, 7 to 8 minutes. 2.Add cauliflower and mushrooms and season with salt and pepper. Cook until tender, 8 to 10 minutes more. 3.Add parsley, rosemary, and sage and stir until combined. Pour over broth and cook until totally tender and liquid is absorbed, 10 minutes. 10
Glazed Brussel Sprouts Servings: 4
Prep Time: 10 mins
Total Time: 30 mins
Ingredients: 1 lb. Brussels sprouts, cleaned and halved 2 tbsp. extra-virgin olive oil 1/2 c. balsamic vinegar 2 tbsp. honey 1 tbsp. dijon mustard 2 cloves garlic, minced Kosher salt Freshly ground black pepper
Directions:
In a large skillet over medium heat, heat oil. Add Brussels sprouts, cut side down, and cook undisturbed, 3 to 4 minutes, until golden on the bottom. Add Âź cup water and cover. Let Brussels sprouts steam until tender, 3 minutes. If the skillet seems dry, add more water a tablespoon at a time. Remove sprouts from skillet and set aside on a plate. Add vinegar, honey, mustard, and garlic and whisk to combine. Bring to a simmer and cook until thick and syrupy, 6 to 8 minutes. Return sprouts to pan, toss to coat, and heat through, 2 to 3 more minutes. 12
Mushroom Gravy Servings: 8
Prep Time: 10 mins
Total Time: 15 mins
Ingredients: 2 tbsp. extra-virgin olive oil 1/2 Onion, finely chopped 4 oz. mushrooms, finely chopped kosher salt Freshly ground black pepper 1 tsp. chopped thyme
Directions:
1 tsp. chopped sage 1 tsp. chopped rosemary 3 tbsp. all-purpose flour 3 c. vegetable stock
Heat olive oil in a small saucepan over medium heat. Add onion and sautĂŠ until soft, 6 minutes. Stir in mushrooms and herbs and season with salt and pepper. Cook until soft, about 5 minutes more. Add flour and cook for 1 minute. Pour in 2 cups of vegetable stock and whisk to combine. Bring to simmer and cook for 5-10 minutes, until the flavors have melded and the mixture has thickened slightly. If the mixture is too thick, gradually add more vegetable stock. Taste and season with more salt and pepper if needed, then serve warm. 14
“Veganism is not about giving anything up or losing anything; it is about gaining the peace within yourself that comes from embracing nonviolence and refusing to participate in the exploitation of the vulnerable” “The most ethical diet just so happens to be the most environmentally sound diet and just so happens to be the healthiest.”