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INDEX breakfast 8 SPINACH & BEET, BERRIES SMOOTHIE 8 (my daily) SMOOTHIE 10 TOFU SPREAD
recipes by others quotes
a
ook at you l n
i
n a ce;
I don’t eat you anymore.” Franz Kafka
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Ic
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“Now
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lunch CHARQUICÁN CHOCOLATE & BEANS CHILI GREEN LENTIL BURGER RED LENTIL SOUP SPINACH CREPES
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Recipe for
CHARQUICÁN (vegan version of) a chilean stew
lunch
1 cup hidrated textured soy protein (TSP) 1 chopped onion (big) 1 cup cooked corn 1-2 tbsp paprika 2 garlic cloves 1 tsp oreganos 4 potatoes (big) 2 carrots 250g squash 1-2 cups green peas salt and pepper to taste Chop everything that can be chopped. In a pan, sauté the onion in olive oil with paprika, garlic and oreganos, then add the TSP along with the cooked corn, salt and pepper. In a pot, cook the vegetables with 1½ cups of water or vegetable stock until soft. Drain the excess water (you can save it though), and partially mash the potatoes. Combine everything. Serve it with rice or salad. 4
Recipe for
CHOCOLATE & BEANS CHILI (Tiago’s favorite)
lunch
1½ cups cooked black beans 1½ cups cooked kidney beans 1-2 grated carrots 3 cups fresh mushrooms 2 fresh tomatoes 1 bell pepper 1 onion 4 garlic cloves 200g tomato sauce 1 tbsp chia seeds 2 tsp dried oregano 25 grams dark chocolate, 70-85% ½ tbsp smoked paprika salt, pepper, chili powder and cumin to taste Chop everything that can be chopped. Sauté the mushrooms, onion and garlic in olive oil first for a couple of minutes, then add the rest of the ingredients. Let it cook for 20-35 minutes. Serve it with cooked rice, boiled sweet potatoes and fresh chives. 5
Recipe for
GREEN LENTIL BURGER
lunch
1½ cups cooked green lentils 1 tbsp ground flaxseed + 3 tbsp water ½ chopped onion (medium or small) 1/3 cup bread crumbs (or wheat germ) 8 drops tabasco sauce salt and pepper to taste Mash the lentils, prepare the flaxseed, and then mix them with the rest of the ingredients. If the mixtures is too dry, add some drops of water. If it’s too runny, add more breadcrumbs. It should be moist, slightly sticky, but firm enough to form into balls. Let it sit for 5 minutes (at least) in the fridge. Form 4 patties and cook them in a pan with olive oil, between 4 to 7 minutes each side, or until golden. Toppings fresh watercress, fresh sliced tomato, pan-fried tofu, mustard and ketchup. Serve it with roasted potatoes with rosemary. 6
Recipe for
RED LENTIL SOUP
lunch
1 cup dried red lentils ¼ cup rice 1 onion 4 garlic cloves 2 ripe tomatoes 1 tsp cumin ½ tsp dried oregano salt and pepper to taste Chop everything that can be chopped. Sauté the onion and garlic in olive oil first for a couple of minutes, then add the rest of the ingredients with 4 to 6 cups of water (or vegetable stock). Let it cook for 2035 minutes. Serve it with lemon juice and fresh parsley on top.
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Recipe for
SPINACH & BEET, breakfast BERRIES SMOOTHIE
1 handful fresh spinach 1 cooked beet (small) 1 cup frozen berries 2 ripe bananas 3 tbsp flaked almonds 2 tsp dried goji berries ½ cup water
Recipe for
(my daily) SMOOTHIE
breakfast
1 cup soy milk 1 ripe banana 1 tbsp desiccated coconut ¼ cup oats Extras I like to add strawberries and goji berries too. Feel free to add more! 8
Recipe for
SPINACH CREPES
lunch
1 handful fresh spinach ž cup flour 4 tbsp peanut butter 1 cup plant milk ½ cup water 1 pinch of salt pepper to taste Notes 5 crepes each. Toppings (so many options!) hummus, caramelized apple and purple onion, cooked chickpeas or green lentils with lemon juice, fresh tomatoes, pan-fried tofu with sliced red bell pepper and paprika, avocado, more fresh spinach and/or watercress...
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Recipe for
TOFU SPREAD
breakfast
125g pressed and crumbled tofu 1 onion (medium) 1 cup tomato sauce 1 tsp herbs of your choice salt and pepper to taste SautĂŠ the onion and tofu in olive oil first for a couple of minutes, then add the tomato sauce, herbs (I like thyme), salt and pepper. Let it cook for a 5-10 minutes, or until it has a consistency to your liking. Serve it on top of toasted bread!
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recipes by others that I like very much
Berry & Chia Pudding by Green Kitchen Stories
Easy Vegetable Curry by Tim Shieff
https://youtu.be/nKLUAIP6AqE
https://youtu.be/CfcAEWM-7NI
Milena’s favorite: Irish Stew with Root Veg by The Happy Pear https://youtu.be/Klwb_t3I_Vo
Roasted Cauliflower with Dates & Lentils by Green Kitchen Stories https://youtu.be/oL9Koi1QJ5g
“Who is to say that only human beings are persons.” KOKO, a talking gorilla.
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quotes
“UNLESS someone like you cares a whole awful lot, nothing is going to get better. It’s not.” [1] “May our daily choices be a reflection of our deepest values, and may we use our voices to speak for those who need us most, those who have no voice, those who have no choice.” [2] [1] The Lorax [2] Colleen Patrick-Goudreau
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quotes
“What is it that should trace the insuperable line?… The question is not, Can they reason? nor, Can they talk? but rather, Can they suffer?” [3]
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quotes
“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.” [4] more info According to the Vegan Society, “veganism is a way of living that seeks to exclude, as far as possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing,” cosmetics and any other abusive practices, such as horse riding and pet breeding.
[3] Jeremy Bentham [4] Martin Luther King, Jr.
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cover from a collab with Camille Dagal
Thank you for reading this! If you have any questions concerning animal rights or veganism, don’t hesitate to email them to me: baeza.amanda@gmail.com Hey!
and This thing isn’t over yet! There are plenty more dishes to come. I’ll keep updating this with more recipes.
last update: 22/06/2015