Plant Based Cookbook - Vegan Recipes by Angela Adams-Hall by Nigiel Hall

WHAT YOU NEED

PLANT-BASED COOKBOOK By Angela Adams-Hall Discover the collection of simple vegan recipes, including breakfast, lunch, dinner, treats and smoothie options.

@veggiegourmet246

©The Veggie Gourmet March 1st, 2021

WHAT YOU NEED TO DO

TABLE OF CONTENTS SPECIAL NOTE: Cooking oil is eliminated in the recipes in this book. Instead you will note we advise sautéing in water to reduce fat content. However, you may opt. for at least 2Tbsps of the oil of your preference for sautéing or light frying. SPECIAL NOTE: Cooking oilNEED is eliminated in the recipes in this WHAT YOU WHAT YOU NEED book. TO DO Instead you will note we advise sautéing inBANANA waterBOUNTY to reduce fat content. However, youCURRIED may TOFU opt.ORfor at least 2Tbsps of the BOWL SANDWICH SPREAD 1 13 oil of your preference for sautéing or light frying. ROASTED SWEET POTATO & MISO WEDGES CARROT OAT PANCAKES 2 114 3

PINK POWER SMOOTHIE

SWEET POTATO DIP

SWEET POTATO PANCAKES

SUPERFOOD DETOX SALAD

VEGAN JUG-JUG

BAKED SWEET POTATO, KALE, & QUINOA SALAD

CREAMY EGGPLANT SPREAD

POWERHOUSE TAHINI SALAD

VEGAN “FRIZZLED” SALT FISH

GRILLED PUMPKIN, PROTEIN & BULGUR SALAD

QUINOA MINT TABBOULEH

COCONUT SWEET POTATO CURRY

VEGAN “TUNA” SALAD

GREEN BANANA MEATBALLS WITH ZOODLES

SWEET POTATO WALDORF SALAD

SIMPLE TOFU STIR-FRY

ANCIENT GRAINS & TOMATO SALAD

EGGPLANT OR ZUCCHINI TOMATO PASTA

MIXED VEGES & TAHINI SHEET BAKE

SWEET POTATO, QUINOA, RED BEAN BURGERS

©The Veggie Gourmet March 1st, 2021

TABLE OF CONTENTS 39

WHAT YOU NEED WALNUT BOLOGNESE PASTA

BROCCOLI DETOX SOUP

ROASTED EGGPLANT & TOMATO CHILI

SWEET POTATO & RED KIDNEY BEAN CASSEROLE

PRE-WORKOUT OAT BANANA SMOOTHIE

WHAT YOU NEED TO DO VERSATILE VEGAN BROWNIES

VEGAN COCONUT LEMON TEA CAKE COCONUT JELLY PARFAIT

RECIPE KEY

POST-WORKOUT CAROB PROTEIN SMOOTHIE

VEGAN NUTELLA SPREAD

Gluten Free

BEAT CLEANSING SMOOTHIE

Dairy Free

COCONUT ENERGY BOMBS

Low Carb (under 20g serving)

GREEN POWER ENERGY BALLS

Meal Prep/Freezer Friendly

High Protein (over 20g per serving)

Look for these helpful icons throughout the file.

SPELT PUMPKIN OR SWEET POTATO MUFFINS

CARROT OATIES

VEGAN MERRY BERRY CHEESECAKE

TROPICAL MI.LET CUSTARD

Vegetarian

Quick (under 30 mins)

Contains Nuts

©The Veggie Gourmet March 1st, 2021

WEEKLY MEAL PLANNER 01 MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

BREAKFAST

BANANA BOUNTY BOWL

CARROT OAT PANCAKES

PINK POWER SMOOTHIE BOWL

SWEET POTATO PANCAKES

Carrot Oat Pancakes with Date/Almond Caramel

MIXED FRUIT SALAD

LUNCH

Broccoli Detox Soup

Green Banana Meatballs & Zoodles

VEGAN “FRIZZLED” SALT FISH

QUINOA MINT TABBOULEH

Vegan ‘Tuna’ Salad

SWEET POTATO WALDORF SALAD WITH CASHEW CREAM

ANCIENT GRAINS & TOMATO SALAD

SNACK

Carrot “Oaties” Spelt Pumpkin/Sweet Potato Muffins,

Energy Bombs, Vegan Merry Berry Cheesecake

Nutella Spread Creamy Eggplant Spread

Coconut Jelly Parfait

Green Power Energy Balls

Versatile Vegan Brownies Coconut Energy Bombs

Tropical Millet Custard

DINNER

Green Banana Meatballs and Zoodles

Red Sweet Potato Curry

Garlic Zucchini & Tomato Pasta

Roasted Eggplant & Tomato Chili

Vegan Tuna Salad

Walnut Minced Meat Pasta

Simple Tofu Stir-Fry

WHAT YOU NEED

WHAT YOU NEED TO DO

©The Veggie Gourmet March 1st, 2021

COCONUT JELLY PARFAIT

WEEKLY SHOPPING LIST 01 WHAT YOU NEED NON-DAIRY & CONDIMENTS FRUIT & VEGETABLES

Fresh 2x shallots 1x bulb garlic

5x bananas 2x lemons strawberries 1x avocado 2x tomatoes 1x cucumber 2x bell peppers 1x red onion

1x white onion 3x limes 2x sweet potatoes 2x zucchinis 2x box cherry tomatoes ginger 2x carrots 1x broccoli

Frozen red berries green peas Herbs 2x bunches parsley

WHAT YOU NEED DO GRAINS, SEEDSTO & BAKING

SPICES & MISC.

Non-Dairy

Grains

Spices

almond milk

quinoa

smoked paprika

coconut milk

Ancient grains

paprika

coconut yogurt

wild rice mix

chili flakes

vegan parmesan

brown rice

dried parsley

tofu

brown rice or lentil pasta

All-purpose, salt-free seasoning

Cans & Condiments

porridge oats

blend

2x cans chopped tomatoes

Whole grain oats

Oils ( sparingly, if at all)

2x cans chickpeas

Nuts & Seeds

olive oil

black olives

peanuts

coconut oil

maple syrup

sesame seeds, sunflower seeds

sesame oil

vegan mayo

chia seeds, pumpkin seeds

Raw cocoa butter

sweetcorn

Walnuts, pecans,

Sweeteners

natural peanut butter

roasted almonds

coconut sugar

almond butter

Baking

Powdered organic stevia

coconut milk (light)

spelt flour

maple syrup

Braggs Liquid Aminos

oat flour

Medjool dates

Light soy sauce

Aluminum-free baking powder

Other

roasted peppers

Gluten-free all-purpose flour

bread

Miso

Buckwheat flour

vegan vanilla protein powder

Tahini

baking soda

nori

Cranberries

almond meal

Thai red curry paste

Raisins

desiccated coconut

vegetable stock cubes

Fresh dried coconuts

2x bunches mint 1x bunch coriander chives

©The Veggie Gourmet March 1st, 2021

WEEKLY MEAL PLANNER 02 MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

BREAKFAST

Chickpea Scramble

Carrot Pancakes with Almond Caramel

Banana Breakfast Oats

Pink Power Smoothie Bowl

LUNCH

Green Beans & Cherry Tomato Salad

Leftover Sweet Potato & Bean Bake

Potato & Sundried Tomato Salad

Sweet Potato, Quinoa & Bean Burger

SNACK

E.g. Pre-Workout Banana Oats Smoothie, Green Power Energy Balls,

E.g. Post-Workout Chocolate Protein Smoothie, Vegan Nutella Spread

Tropical Millet Custard Versatile Vegan Brownies

Carrot Oaties

Vegan coconut Lemon Tea Cake

Banana Bounty Bowl

E.g. Post Workout Smoothie, coconut Energy Bombs

DINNER

Mixed Vegetables & Tahini Sheet Bake

Broccoli Detox Soup

Green Banana Meatballs with Zoodles

Grilled Pumpkin, Protein, & Bulgur Salad

Vegan Walnut Bolognese with Pasta

Sweet Potato & Red Kidney Bean Casserole

Simple Tofu Stir-Fry

WHAT YOU NEED

WHAT YOU NEED TO DO

©The Veggie Gourmet March 1st, 2021

Beet Cleansing smoothie

WEEKLY SHOPPING LIST 02 WHAT YOU NEED NON-DAIRY & CONDIMENTS FRUIT & VEGETABLES

WHAT YOU NEED DO GRAINS, SEEDSTO & BAKING

SPICES & MISC.

Fresh

Non-Dairy

Grains

Spices

5x onions

almond milk

rolled oats

turmeric

1x zucchini

Walnuts

oat milk

paprika

2x eggplants/aubergines

pecans

quinoa

cinnamon

2x red bell peppers

vegan cheese

pasta

nutmeg

2x bulbs garlic

coconut yogurt

Nuts & Seeds

rosemary

spinach

Cans & Condiments

sesame seeds

chili flakes

1x avocado

2x cans chickpeas

Baking

mixed herbs

2x bananas

peanut butter

oat flour

cumin

2x lemons

almond butter

coconut flour

smoked paprika

2x carrots

green olives

baking powder

Oils

berries

sundried tomatoes

baking soda

olive oil

green beans

capers

almond meal

coconut oil

cherry tomatoes

wholegrain mustard

desiccated coconut

Sweeteners

baby potatoes

apple cider vinegar

raw cacao

maple syrup

3x sweet potatoes

1x can kidney bens

fresh coconut

coconut sugar

1x avocado

3x cans chickpeas

Coconut jelly “meat”

Other

Herbs

tahini

vegan vanilla protein powder

2x bunches coriander

2x cans chopped tomatoes

vegan chocolate protein powder

chives

tomato puree

matcha powder

1x bunch basil

2x cans black beans

carob powder

1x bunch parsley Green pigeon pea

©The Veggie Gourmet March 1st, 2021

WHAT YOU NEED

BANANA BOUNTY BOWL

WHAT YOU NEED TO DO

BANANA BOUNTY BOWL WHAT YOU NEED Serves: 2 Prep: 5 mins Cook: 0 mins

Nutrition per serving: 381 kcal 12g Fats 60g Carbs 10g Protein

WHAT YOU NEED TO DO

1 cup (90g) oats 2 ripe bananas, mashed 2 tbsp. nut butter favorite nuts and seeds, to garnish • seasonal fruit: mango, papaya, melon, strawberry, kiwi, pomegranate, etc. • • • •

Divide oats between two bowls and add 3 tbsp. of water into each bowl. Add in one mashed up banana into each bowl and mix well to combine. Set aside for 10 minutes for the oats to soften.

Drizzle the oats with peanut butter and serve with the nuts and seeds and chopped fruit. NOTE: garnishes (sunflower/ pumpkin seeds, walnuts, etc.)

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©The Veggie Gourmet March 1st, 2021

WHAT YOU NEED

WHAT YOU NEED TO DO

CARROT OAT PANCAKES WITH ALMOND CARAMEL

CARROT OAT PANCAKES WITH ALMOND CARAMEL WHAT YOU NEED Makes: 9 Prep: 20 mins Cook: 30 mins

Nutrition per 2 pancakes: 363 kcal 12g Fats 57g Carbs 8g Protein

For pancakes: • 1 rounded cup (140g) oat flour • 1 tsp. cinnamon • ¼ tsp. ground ginger • ¼ tsp. ground nutmeg • 1¼ tsp. baking powder • ½ tsp. baking soda • ¾ cup (180ml) oat milk • 2 tbsp. almond butter • 2 tsp. lemon juice • 2 tbsp. maple syrup • 1 cup (110g) carrots, grated For almond caramel: • ¼ cup (60ml) maple syrup • 2 tbsp. almond butter • pinch salt

WHAT YOU NEED TO DO

In a bowl, combine flour, spices, baking powder and baking soda. Whisk in the almond milk, almond butter, lemon juice and maple syrup. Then add in the grated carrots and mix well. Heat up a non-stick frying pan over medium heat. Ladle 2 tablespoons of the pancake mix per pancake. Cook each pancake for about 2 minutes on one side, then flip and another 1-2 minutes on the other side. Serve with date/almond caramel sauce. To make the almond caramel: Heat up the maple syrup in a small pot over low heat. When it starts to boil gently, take it off the heat and stir in the almond butter with a pinch of salt. Return the pan on the heat and simmer, stirring the caramel for another minute until thickened. Serves as a pancake topping.

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©The Veggie Gourmet March 1st, 2021

WHAT YOU NEED

PINK POWER SMOOTHIE BOWL

WHAT YOU NEED TO DO

PINK POWER SMOOTHIE BOWL WHAT YOU NEED Serves: 1 Prep: 5 mins Cook: 0 mins

Nutrition per serving: 297 kcal 2g Fats 49g Carbs 23g Protein

WHAT YOU NEED TO DO

• 1 cup (150g) frozen red berries • 1 small banana, frozen • ¼ cup (60ml) coconut milk • 1 scoop vegan protein powder

Place frozen berries and banana in a high-speed blender or food processor and blitz on low for about 30 seconds.

Suggested Toppings: • Pumpkin seeds • Sunflower seeds • Shredded coconut • Chopped Nuts • Fresh Fruits

Transfer into a serving bowl and top with favorite toppings.

Add the milk and protein powder, and blend on low again, scraping down sides as needed, until the mixture reaches a soft-serve consistency. Add more milk if necessary, to reach desired consistency.

NOTE: toppings are not included in nutrition information.

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©The Veggie Gourmet March 1st, 2021

WHAT YOU NEED

SWEET POTATO PANCAKES

WHAT YOU NEED TO DO

SWEET POTATO PANCAKES WHAT YOU NEED Serves: 4 Prep: 10 mins Cook: 10-15 mins

Nutrition per serving: 199 kcal 9g Fats 25g Carbs 5g Protein

WHAT YOU NEED TO DO

• 2 cups (300g) sweet potato, grated • ½ small onion, grated • 1 clove garlic, crushed • 2 vegan eggs • 3 heaped tbsp. buckwheat flour • 2 tbsp. water • ½ tsp. sweet paprika

Place the grated sweet potato and onion in a large bowl. Add in the crushed garlic, eggs, flour, season with salt and pepper, as well as the paprika. Mix thoroughly. Heat a non-stick pan or griddle, and add a heaped tbsp. of the batter per 1 pancake (makes around 16). Cook for around 3 minutes on medium heat, then flip and fry for another 1-2 minutes.

Serve with your favourite toppings (see ideas below). • Vegan Egg: • 1 Tbsp. flax meal or chia seeds • 3 Tbsps. Water • Mix the flax meal or chia seeds with water and set about 5 minutes.

Serving suggestions: • tomato / cream lettuce or parsley / onion • sliced cherry tomatoes / onion • hummus / avocado / tomato

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©The Veggie Gourmet March 1st, 2021

WHAT YOU NEED

VEGAN JUG-JUG

WHAT YOU NEED TO DO

VEGAN JUG-JUG WHAT YOU NEED Serves: 6 Prep: 20 mins Cook: 35 mins

Nutrition per serving: 154 kcal 10g Fats 12g Carbs 5g Protein

• 1 pint fresh green pigeon peas • 1 pint water or vegetable stock • 1 cup pecans or pecan meal • 1 cup chopped green herbs (thyme, parsley, marjoram, chives, etc.) • 2 Tbsps. Guinea corn or sorghum flour • 3 tbsp. water • 3 tbsps. Vegan margarine • 3 Tbsps. Panko breadcrumbs • 1 tsp. garlic powder • 2 tsps. onion powder • 1 tsp. all-purpose seasoning • 1 tsp. paprika • Pinch of clove powder

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WHAT YOU NEED TO DO

Preheat the oven to 350°F (230°C). Place the peas, 3 tbsp. water, fresh herbs, and powdered seasonings in a pan. Sautee on a low heat until peas begin to pop. Add remaining water or vegetable stock to peas and simmer until peas become tender. Once the peas are cooked, transfer the mixture to a bowl. Grind the whole pecans in a food processor to a fine meal.

Add the pecan meal and breadcrumbs to the peas. Mash everything with a potato masher and continue stirring and mashing until the mixture is creamy—season to taste with salt or seasonings of your choice. Transfer to baking dish, and warm in the oven about 15 minutes. Serve as a side dish with rice, potatoes, or pasta creations.

Jug-Jug is a traditional Barbadian “Bajan” Christmas delight. Originally, the recipe calls for cooked beef. I substituted the pecans for the beef to create a vegan version.

©The Veggie Gourmet March 1st, 2021

WHAT YOU NEED

CREAMY EGGPLANT SPREAD

WHAT YOU NEED TO DO

CREAMY EGGPLAND SPREAD WHAT YOU NEED Serves: 6 Prep: 20 mins Cook: 35 mins

• • • • • • •

2 medium eggplants 2 cloves garlic, crushed 1 lemon, juiced 4 tbsp. tahini ½ tsp. ground cumin smoked paprika 1 tbsp. parsley, chopped

Nutrition per serving: 154 kcal 10g Fats 12g Carbs 5g Protein

WHAT YOU NEED TO DO

Preheat the oven to 450°F (230°C). Line a large baking tray with baking paper. Halve the eggplants lengthwise and brush the cut sides lightly with olive oil. Place them in the prepared tray with the halved sides down, roasting them for 35-40 minutes until the flesh is very tender. Once eggplants are cooked, set them aside to cool, then scoop out the flesh with a spoon, discarding the skin. Place the flesh on a sieve and leave for a bit (the longer, the better) to allow all the excess liquid to drain away. Place the flesh in a bowl, add the garlic, lemon juice, tahini, and cumin. Mash everything with a fork, and continue stirring and mashing until the mixture is creamy—season to taste with salt.

Transfer to a serving bowl and sprinkle with smoked paprika and chopped parsley to garnish.

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©The Veggie Gourmet March 1st, 2021

WHAT YOU NEED

WHAT YOU NEED TO DO

VEGAN “FRIZZLED SALT FISH”

VEGAN “FRIZZLED SALT FISH” WHAT YOU NEED Serves: 2 Prep: 10 mins Cook: 10 mins

Nutrition per serving: 417 kcal 15g Fats 56g Carbs 19g Protein

• 2 cups (330g) canned chickpeas, drained • ½ tsp. turmeric • ½ tsp. curry powder • ½ tsp. onion powder • 1 tbsp. fresh, chopped chives • 1/2 Tbsp. fresh chopped marjoram • 1 tsp. all-purpose seasoning • 1/2 tsp. lemon pepper • 3 sprigs fresh thyme • ½ tsp. paprika • 2 Tbsp. water or vegetable stock • ½ chopped sweet pepper • 1 small onion, finely diced • 2 cloves garlic, minced • ½ tsp. paprika • 8 oz. (230g) spinach • ½ avocado

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WHAT YOU NEED TO DO

Mash the chickpeas with a fork, leaving some whole. Mix in the turmeric, curry, and paprika, and season with lemon pepper. Heat the water or vegetable stock in a pan over medium-high heat and sauté the onion, garlic, fresh herbs, curry, turmeric, sweet pepper, all-purpose seasoning, and paprika, for 2-3 minutes, until fragrant. Add salt and pepper to taste. Next, add in the mashed chickpeas and cook for another 5 minutes, then transfer to a bowl, cover and set aside. Using the same pan, wilt the spinach, adding a tablespoon of water.

Once ready, divide the spinach between 2 bowls, top with the chickpeas and serve with ¼ avocado. Serve with rice or as a side dish with other meals.

“Frizzled salt fish” is a popular Caribbean dish made by frying flakes of salted cod with herbs peppers and seasonings until crispy.

©The Veggie Gourmet March 1st, 2021

WHAT YOU NEED

QUINOA MINT TABBOULEH

WHAT YOU NEED TO DO

QUINOA MINT TABBOULEH WHAT YOU NEED Serves: 4 Prep: 10 mins Cook: 15 mins

Nutrition per serving: 272 kcal 10g Fats 42g Carbs 8g Protein

• 1 cup (170g) quinoa • 2 medium tomatoes, finely diced • 1 small cucumber, finely diced • 1 bell pepper, finely diced • 1 red onion, finely diced • ⅔ cup (15g) parsley, chopped • 1 tsp. lemon pepper • ⅔ cup (15g) mint, chopped • juice of 2 limes

WHAT YOU NEED TO DO

Cook the quinoa according to instructions on the packaging. Once cooked, place in a large salad bowl. Finely dice the vegetables and chop the fresh herbs, then add to the salad bowl.

Squeeze in the lime juice, and season to taste with salt and pepper. Mix everything well until combined. Serves as a salad or side dish. Store covered and refrigerated for up to 3 days.

You may also use Bulgur wheat grains in place of Quinoa. GF

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©The Veggie Gourmet March 1st, 2021

WHAT YOU NEED

VEGAN ‘TUNA’ SALAD

WHAT YOU NEED TO DO

VEGAN ‘TUNA’ SALAD WHAT YOU NEED Serves: 4 Prep: 10 mins Cook: 0 mins

Nutrition per serving: 255 kcal 9g Fats 35g Carbs 10g Protein

• 2 ½ cups (400g) cooked, chickpeas, or lima beans, drained • 2 nori sheets (opt.) • 2 tbsp. vegan mayo (or tahini) • 1- 4 oz. can or fresh chopped pineapple chunks (opt.) • 1 tsp. all-purpose seasoning • ½ tsp. paprika • ½ tsp. onion powder • ¼ tsp. garlic powder • ½ tsp. dry Italian herbs • ½ stalk celery, chopped • 2 tbsp. lemon juice • 1 cup (175g) sweetcorn, drained • 1 Tbsp. fresh chopped chives to garnish • 1 small onion, finely diced

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WHAT YOU NEED TO DO

Place beans in a bowl and mash them with a fork, leaving some bigger parts for more texture. Blend the nori sheet in a high-speed blender until you get nori flakes. Add it to the peas. Add the rest of the ingredients and stir until well combined. Serve on its own, or a filling for sandwiches and jacket potatoes. Store in the fridge for up to 4-5 days.

Lima beans are an excellent source of protein. Baby Lima beans are our local “butter” beans.

©The Veggie Gourmet March 1st, 2021

WHAT YOU NEED

SWEET POTATO WALDORF SALAD WITH CASHEW CREAM

WHAT YOU NEED TO DO

SWEET POTATO WALDORF SALAD & CASHEW CREAM WHAT YOU NEED Serves: 4 Prep: 10 mins Cook: 20 mins

Nutrition per serving: 161 kcal 9g Fats 17g Carbs 4g Protein

WHAT YOU NEED TO DO

• 1 lb. (450g) sweet potatoes • ½ cup (90g) green olives, halved • ½ cup (70g) oven-roasted tomatoes, roughly chopped • 2 tbsp. capers, drained • handful chives, chopped • 1 tsp. lemon pepper • 1 rib celery, chopped • 1 tbsp. wholegrain mustard • 1 tbsp. lemon juice • 1 Tbsp. Onion powder • ½ Tbsp. garlic powder • ½ Tbsp. all-purpose seasoning • 1 Tbsp. honey or maple syrup • 1 bunch parsley, chopped • 3-4 chives, chopped • 1 golden delicious apple, cored, chopped • 1 cup cashews or sunflower seeds • 1 cup warm water

Place the potatoes in a pot of water and bring to a boil, lower the heat and simmer for about 20 minutes. Once cooked, drain and rinse in cold water. Once slightly cooled, peel, halve and place them in a bowl. Core and chop apples, squeeze lemon juice to reduce oxidation. Cashew/Sunflower Cream: Blend cashews or sunflower seeds in 1 cup warm water with onion and garlic powders, all-purpose seasoning, until creamy. To Potatoes: Add in the olives, sundried tomatoes, capers, apples, celery, chives. Next, mix the mustard, lemon juice, honey/maple syrup, lemon pepper, and drizzle cashew/sunflower cream over the salad. Season to taste with salt and pepper, mix well and serve.

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©The Veggie Gourmet March 1st, 2021

WHAT YOU NEED

ANCIENT GRAINS AND TOMATO SALAD

WHAT YOU NEED TO DO

ANCIENT GRAINS & TOMATO SALAD WHAT YOU NEED Serves: 4 Prep: 10 mins Cook: 20 mins

Nutrition per serving: 288 kcal 9g Fats 44g Carbs 7g Protein

• 1 cup (185g) wild rice or ancient grain mix • 1 ½ cups roasted peppers, drained, chopped • ¼ cup (30g) roasted almonds or walnuts, chopped • 1 cup (150g) cherry tomatoes, halved • ½ tsp. red pepper flakes • 2 Tbsps. Lime juice • ¼ Tbsp. each, chopped red and yellow peppers • ¼ Tbsp. fresh chopped chives • ¼ Tbsp. chopped, fresh basil or parsley • 1 tsp. lemon pepper • 1 Tbsp. chopped olives • ¼ Tbsp. chopped red onion • Salt to taste

WHAT YOU NEED TO DO

Cook the grains according to instructions on the packaging. Once cooked, place in a large bowl. Roasted peppers: Wash and halve peppers, remove seeds and stems.

Line a baking sheet and place the peppers with the cut sides on the parchment. Place in oven and bake about 25 minutes at 45° degrees. Place peppers in a bowl, cover with plastic wrap and let them cool completely.

Remove the skins from the peppers and cut roughly on a chopping board. (You can do a batch and sore in the refrigerator.) Add in the peppers, almonds, tomatoes, and seasonings to cooked grains. Drizzle with lime juice, add red pepper flakes—season to taste with salt and pepper and mix until well combined, before serving. (You can refrigerate about 1 hour before serving.)

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©The Veggie Gourmet March 1st, 2021

WHAT YOU NEED

WHAT YOU NEED TO DO

SWEET POTATO, QUINOA & RED BEAN BURGERS

SWEET POTATO, QUINOA & BEAN BURGER WHAT YOU NEED Makes: 4 Prep: 10 mins Cook: 55 mins

Nutrition per serving: 171 kcal 6g Fats 22g Carbs 5g Protein

• 1 sweet potato • ⅓ cup (60g) quinoa, raw • 14 oz. (400g) can or 1 ½ cup cooked kidney beans, drained • 1 tsp. rosemary • ½ tsp. red pepper flakes • 2 stalks, fresh chives, chopped • 1/2 tsp. lemon pepper (to taste) • 4 Tbsp. flour (regular or gluten-free) • 1 Tbsp. smoked paprika

WHAT YOU NEED TO DO

Preheat oven to 410°F (210°C) and cut the sweet potato into ¾ inch (2cm) pieces. Place it in an ovenproof dish, and season with salt & pepper, rosemary, and chili flakes. Bake for 25-30 minutes. Once potatoes are cooked, allow them to cool slightly. Then peel off the skin, place in a bowl, and mash the flesh with a fork. Add in the drained beans and also mash with a fork. Cook quinoa according to instructions on the packaging. Once cooked, transfer to the mashed beans and potato, season with salt & pepper, and mix well. Using slightly wet hands, form 4 burgers. Place on a baking tray lined with tin foil and bake for 15-20 minutes in 350°F (210°C).

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©The Veggie Gourmet March 1st, 2021

WHAT YOU NEED

CURRIED TOFU SALAD SANDWICH SPREAD

WHAT YOU NEED TO DO

CURRIED TOFU SALAD OR SANDWICH SPREAD WHAT YOU NEED Serves: 4 Prep: 15 mins Cook: 0 mins

Nutrition per serving: 178 kcal 13g Fats 11g Carbs 6g Protein

• 7 oz. (200g) tofu, drained, crumbled • 2 celery sticks, chopped • 1 small onion, diced • ¼ cup (30g) almonds or walnuts, chopped • ¼ cup (30g) raisins or cranberries • ½ tsp. lemon pepper • 1 tsp. onion powder • ½ tsp. garlic powder • ½ tsp. smoked paprika • 3 tbsp. vegan mayonnaise • 1 tsp. curry powder • 1 Tbsp. parsley chopped • 1 tbsp. dill, chopped

WHAT YOU NEED TO DO

Crumble the tofu into a bowl. Add in the rest of the ingredients, season with salt & pepper, and stir well to combine. Store in the fridge for up to 4-5 days.

Serve as a salad or vegan “egg” sandwich filling.

Tofu is like a blank slate or canvas and adapts well to all types of flavors. For best results, season overnight or for a few hours before preparing the recipe.

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©The Veggie Gourmet March 1st, 2021

WHAT YOU NEED

WHAT YOU NEED TO DO

ROASTED SWEET POTATO & MISO WEDGES

ROASTED SWEET POTATO WEDGES WHAT YOU NEED Serves: 4 Prep: 10 mins Cook: 30 mins

Nutrition per serving: 220 kcal 6g Fats 38g Carbs 4g Protein

• 21 oz. (600g) sweet potato • handful coriander, chopped • 2 tbsp. almonds, chopped For the sauce: • 2 tbsp. white miso paste • 1/2 tbsp. lemon juice • 1 tbsp. maple syrup • 1 tsp. lemon or garlic pepper flakes • 1 tbsp. vegan or Greek yogurt

WHAT YOU NEED TO DO

Preheat oven to 425°F (220°C). Wash the potatoes and cut them into wedges. Place them on a baking tray season with salt & pepper. Cook for 30 minutes or until soft and charred.

In the meantime, combine all the sauce ingredients in a small bowl. Once potatoes are cooked, arrange them on a serving dish, drizzle with the sauce and top with chopped almonds and coriander.

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©The Veggie Gourmet March 1st, 2021

WHAT YOU NEED

SWEET POTATO DIP

WHAT YOU NEED TO DO

SWEET POTATO DIP WHAT YOU NEED Serves: 4 Prep: 10 mins Cook: 10 mins

Nutrition per serving: 140 kcal 1g Fats 27g Carbs 5g Protein

• 2 large sweet potatoes • ½ fresh red pepper or pepper flakes or ½ tsp. cayenne pepper • ¾ cup (150g) chickpeas, drained • *1 tsp. garam masala or ¼ tsp. cumin powder (opt.) • 3 Tbsps. Tahini • 3 garlic cloves, peeled • Juice of 1 lemon • ½ tsp. smoked paprika • Salt to taste

WHAT YOU NEED TO DO

Peel the sweet potatoes and cut into ¾ inch (2cm) cubes. Boil in water for about 10 minutes until done. Drain, and place in a tall cup, allowing to cool slightly. Halve the pepper and remove the seed with a sharp knife, then chop into pieces and add in with the cooked potatoes. Next, add in the chickpeas and garam masala. Add seasonings and remaining ingredients. Puree everything with a hand blender (or food processor) until a smooth spread has formed. Season with salt and pepper to taste and serve as a spread or dip.

*Garam Masala: (12 portions) 1 Tbsp. ground cumin 1 ½ tsp. ground coriander 1 ½ tsps. ground cardamom 1 ½ tsp. ground black pepper 1 tsp. powdered cinnamon ½ tsp. powdered cloves ½ tsp. ground nutmeg

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©The Veggie Gourmet March 1st, 2021

WHAT YOU NEED

SUPERFOOD DETOX SALAD

WHAT YOU NEED TO DO

SUPERFOOD DETOX SALAD WHAT YOU NEED Serves: 2 Prep: 10 mins Cook: 0 mins

Nutrition per serving: 315 kcal 24g Fats 19g Carbs 10g Protein

• 2 bunches parsley, roughly chopped, around 1 oz. (30g) • ¼ cup (46g) cooked quinoa • 1 avocado, peeled, stone removed, cut into cubes • ½ cucumber, cut into cubes • ½ zucchini, cut into cubes • 1 small red onion, finely diced • juice of 1 lemon • ¼ cup (30g) mixed seeds and nuts, to garnish

WHAT YOU NEED TO DO

In a medium bowl, add parsley, avocado, quinoa, cucumber, zucchini, and onion and toss to combine. Season with salt and pepper, then mix to combine and serve sprinkled with nuts and seeds.

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©The Veggie Gourmet March 1st, 2021

WHAT YOU NEED

WHAT YOU NEED TO DO

BAKED SWEET POTATO, KALE & QUINOA SALAD

ROASTED SWEET POTATO, KALE & QUINOA SALAD WHAT YOU NEED Serves: 4 Prep: 20 mins Cook: 40 mins

Nutrition per serving: 224 kcal 8g Fats 33g Carbs 6g Protein

• 2 medium sweet potatoes, chopped into cubes • ½ cup (85g) quinoa, uncooked • 1 red onion, cut into wedges • 2 Tbsp. water • 2 cloves garlic, minced • 1 bunch curly kale, destemmed and torn into pieces • 2 tbsp. lemon juice • 1 tsp. thyme

WHAT YOU NEED TO DO

Preheat oven to 400°F (200°C). Place sweet potatoes in baking dish. Season to taste with salt and pepper. Bake in the oven for 25-30 minutes until tender. Then set aside to cool.

In the meantime, cook quinoa according to instructions on the packaging. Once cooked, set aside to cool. Meanwhile, heat a large skillet over medium heat. Add 2 Tbsp. water and cook the onion and garlic, for about 5 minutes, until tender. Stir in the kale and continue cooking until wilted. Transfer the kale mixture to a large bowl and set aside to cool.

Once all the ingredients have cooled, add in the sweet potatoes and quinoa to the large bowl. Drizzle with balsamic vinegar and season to taste with salt and ground pepper. Stir to combine and serve.

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©The Veggie Gourmet March 1st, 2021

WHAT YOU NEED

POWERHOUSE TAHINI SALAD

WHAT YOU NEED TO DO

POWERHOUSE TAHINI SALAD WHAT YOU NEED Serves: 2 Prep: 10 mins Cook: 0 mins

Nutrition per serving: 190 kcal 10g Fats 19g Carbs 9g Protein

For the salad: • 2 cups (200g) baby kale • 2 handfuls micro greens or sprouts • 2 carrots, shredded • 8 radishes, thinly sliced For the dressing: • ½ lemon, juice • 2 tbsp. tahini • 1 tsp. honey • ½ tsp. dried Italian herbs • 2 tbsp. water • salt • 1 garlic clove, minced • cayenne

WHAT YOU NEED TO DO

Make the dressing by blending all the dressing ingredients. Taste and adjust seasonings if necessary. For the salad, toss all of the salad ingredients in a bowl and drizzle with the tahini dressing. Top with micro greens, sprouts, or your favourite seeds (optional).

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©The Veggie Gourmet March 1st, 2021

WHAT YOU NEED

WHAT YOU NEED TO DO

GRILLED PUMPKIN, PROTEIN & BULGUR SALAD

GRILLED PUMPKIN, PROTEIN & BULGUR SALAD WHAT YOU NEED Serves: 2 Prep: 10 mins Cook: 20 mins

Nutrition per serving: 360 kcal 22g Fats 38g Carbs 10g Protein

• 2 ¼ cup (500g) pumpkin, cubed • 1 tsp. sweet paprika • 1 tsp. chili powder • 2 tsp. dried rosemary • 1 tbsp. water or vegetable stock • 1 tbsp. honey • ⅓ cup (40g) walnuts, chopped • ¼ cup (55g) of bulgur wheat • few handfuls spinach • ⅔ cup (80g) tofu, drained • 1 tbsp. lemon juice

WHAT YOU NEED TO DO

Heat the oven to 400°F (200°C). Season the pumpkin with salt and pepper, paprika powder and rosemary. Cover well with water or vegetable stock, and honey.

Put the pumpkin on a baking tray lined with paper. Bake in the oven for about 20 minutes, halfway through cooking time add the walnuts and drained tofu. Place the bulgur into a small pot, and add ¾ cup of water, season with salt and bring to boil. Simmer under cover for about 20 minutes until tender, and the liquid is absorbed.

Add the cooked bulgur to the roasted pumpkin on the baking tray and mix, collecting the whole flavour from the roasted pumpkin. Add the spinach and mix well. Divide onto plates, season with freshly ground pepper, and lemon juice. This dish can be served warm or cold.

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©The Veggie Gourmet March 1st, 2021

WHAT YOU NEED

COCONUT SWEET POTATO CURRY

WHAT YOU NEED TO DO

COCONUT SWEET POTATO CURRY WHAT YOU NEED Serves: 4 Prep: 10 mins Cook: 35 mins

• • • • •

Nutrition per serving: 459 kcal 18g Fats 62g Carbs 13g Protein

• • • •

2 tsp. water 1 white onion, diced 2 cloves garlic, minced 4 tbsp. Thai red curry paste or Madras curry powder 2 sweet potatoes, peeled and diced 14oz. (400g) can chopped tomatoes 1 cup (240ml) vegetable stock ¼ cup (65g) smooth natural nut butter (opt.) ½ cup (120ml) canned coconut milk, light juice of 1 lime 3 cups (480g) cooked rice ¼ cup (30g) walnuts, chopped handful coriander, chopped

WHAT YOU NEED TO DO

Heat 2 tbsp. water over medium heat in large pan. Add the onion and cook for around 5 minutes until soft. Next add the garlic and red curry paste and stir well. Add the sweet potatoes, chopped tomatoes, vegetable broth, and season with salt and pepper. Bring to a boil, then reduce the heat to medium-low and simmer for 30 to 35 minutes until the sweet potatoes are tender. In a small bowl, whisk together the nut butter and coconut milk. Pour into the pan and stir well to combine. Remove from the heat, squeeze in lime juice, mix well and serve with the cooked rice. Garnish with the chopped walnuts and coriander.

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©The Veggie Gourmet March 1st, 2021

WHAT YOU NEED

GREEN BANANA MEATBALLS & ZOODLES

WHAT YOU NEED TO DO

GREEN BANANA MEATBALLS WITH ZOODLES WHAT YOU NEED Serves: 4 Prep: 5 mins Cook: 10 mins

Nutrition per serving: 276 kcal 7g Fats 48g Carbs 8g Protein

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• 4 cups cooked, mashed, green bananas • ½ chopped red or yellow peppers • 2 medium zucchini/squash, spiralized • 1 tbsp. water • 1 tsp. honey or maple syrup • 1 onion chopped • 1 cup breadcrumbs • Handful of chopped parsley • 1 cup (150g) cherry tomatoes, halved or 1 4 oz. can diced tomatoes • 2 cloves garlic, crushed • 1 tsp. smoked paprika • 1 tsp. all-purpose seasoning • chili flakes, to taste • 2 tsps. Dried Italian herbs • ¼ cup chopped fresh herbs • ½ cup ground walnuts or pecans (or ½ and ½) • ½ cup Nutritional yeast flakes • 4 tbsp. vegan parmesan

©The Veggie Gourmet March 1st, 2021

WHAT YOU NEED TO DO

Cook the green bananas in the skin with salt. When cooked, remove the skins and place in a bowl. Heat 1 tbsp. water over medium heat in a pan and sauté the onions, sweet peppers, garlic, tomatoes for 2-3 minutes. Season with salt and pepper, add in the honey or maple syrup, and cook for another 2 minutes. Set aside. Vegan Parmesan: Combine ¾ cups raw cashews, 3 Tbsp. nutritional yeast, ¾ tsp. salt, ¼ tsp. garlic powder. To the green bananas add the dried herbs, yeast flakes, ground nuts, nutritional yeast, ½ cup breadcrumbs, fresh thyme, paprika, allpurpose seasoning, add salt and pepper to taste. Mash together until smooth and shape into balls. Roll in breadcrumbs and place on lined baking sheet. Bake about 35 minutes until brown. Spiralize the zucchini/squash. Place on a platter. Add the sauce, meatballs, and a little sauce to top. Garnish with fresh herbs.

Green bananas are rich in fiber and potassium. They are a great option for gluten sensitivity. Green bananas assist in digestion, and help improve blood sugar levels.

WHAT YOU NEED

SIMPLE TOFU STIR-FRY

WHAT YOU NEED TO DO

SIMPLE TOFU STIR-FRY WHAT YOU NEED Serves: 4 Prep: 10 mins Cook: 20 mins

Nutrition per serving: 507 kcal 13g Fats 54g Carbs 17g Protein

DF V

• 7 oz. (200g) extra-firm tofu, cut into cubes • 1 tbsp. water • 1 tbsp. ginger, grated • 2 cloves garlic, crushed • 1/2 tbsp. lemon juice • 3 tbsp. soy sauce, or liquid or coconut Amino) • 2 tbsp. maple syrup • 2 carrots, chopped or cut into thin strips • ½ broccoli head, florets • 1 bell pepper, sliced • 1 tbsp. sesame seeds, to garnish • spring onion or chives, to garnish • 3 cups (585g), brown jasmine, or basmati rice, cooked

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WHAT YOU NEED TO DO

Heat water in a pan over medium-high heat and cook the tofu for about 6 minutes, occasionally stirring on each side. In the meantime, prepare the sauce by mixing ginger, garlic, sesame oil, lemon juice, coconut amino or soy sauce, and maple syrup in a bowl. Add half the sauce to the pan with the tofu, mix until coated, then remove it from the pan and set it aside. Add the carrots, broccoli and pepper, and remaining sauce to the pan and cook for about 5 minutes, or until veggies are tender. Next, add in the tofu and cook for another 3-5 minutes or until the vegetables are cooked through. Once ready, serve with ¾ cup cooked rice, sesame seeds, and sliced spring onion or chives.

Tofu is soy bean curd that’s fully plant-based, containing all the essential amino acids that make a complete protein. It is rich in plant iron, magnesium, vitamin B1, copper, and zinc. It’s versatile in soups, stews, stir-fries, kebabs, shakes, desserts, and more. Research suggests tofu can lower LDL cholesterol levels.

WHAT YOU NEED

EGGPLANT OR ZUCCHINI TOMATO PASTA

WHAT YOU NEED TO DO

EGGPLANT OR ZUCCHINI & TOMATO PASTA WHAT YOU NEED Serves: 4 Prep: 10 mins Cook: 30 mins

Nutrition per serving: 459 kcal 11g Fats 76g Carbs 14g Protein

• 3 cups (300g) pasta, uncooked • 2 eggplants, cut into bitesize pieces • 1 Tbsp. water • 14 oz. (400g) can chopped tomatoes • 1 cup oven-roasted or sundried tomatoes, drained • 3 cloves garlic, minced • 1 onion, diced • 2 tbsp. tomato puree • 1 tsp. coconut sugar or maple syrup • 2 tsp. mixed herbs

WHAT YOU NEED TO DO

Preheat the oven to 375°F (190°C). Cook pasta according to instructions on the packaging. Place the cut eggplants or zucchini on a baking tray lined with baking paper and season with salt and cook in the oven for 35 minutes, until soft. While the eggplant/zucchini is cooking, heat 1 tbsp. of water in a pan over medium heat. Sauté the onion and garlic for around 5 minutes. Next, add in the tomato puree, mixed herbs, and sundried or ovenroasted tomatoes. Mix well and continue cooking for 2 minutes. Then add the chopped tomatoes and sugar or maple syrup. Reduce the heat and simmer until the eggplant or zucchini is ready. Once pasta and eggplant or zucchini are ready, mix everything, and serve.

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WHAT YOU NEED

MIXED VEGES & TAHINI SHEET BAKE

WHAT YOU NEED TO DO

MIXED VEGES & TAHINI SHEET BAKE WHAT YOU NEED Serves: 4 Prep: 10 mins Cook: 35 mins

Nutrition per serving: 260 kcal 13g Fats 26g Carbs 11g Protein

• • • • •

• • • • • •

1 onion, sliced 1 zucchini, sliced 1 medium squash, sliced 1 red bell pepper, sliced 1 cup (265g) chickpeas, drained 1 tbsp. water 3 tbsp. tahini 1 lemon, juice only 3 tbsp. almond milk 1 tbsp. sesame seeds handful coriander, chopped

WHAT YOU NEED TO DO

Preheat oven to 190°C (375°F). Place the chopped vegetables in a baking sheet, add water, and season with salt and pepper. Mix well and cook in the oven for 35 minutes or until vegetables are cooked.

In a small bowl, mix the tahini, lemon juice, milk, and sesame seeds, then set aside. Once vegetables are cooked, mix them with the tahini sauce and serve with fresh coriander. Serve over rice or as a side dish.

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WHAT YOU NEED

WALNUT MINCED MEAT PASTA

WHAT YOU NEED TO DO

WALNUT MINCED MEAT WITH PASTA WHAT YOU NEED Serves: 4 Prep: 10 mins Cook: 45 mins

Nutrition per serving: 413 kcal 10g Fats 62g Carbs 19g Protein

DF V

WHAT YOU NEED TO DO

• 8 oz. (225g) penne, uncooked (regular or gluten-free) • 1 cup cooked, red lentils • 1 tbsp. water • 3 cloves garlic, minced • 1 medium onion, chopped • 1 red bell pepper, chopped • 7 oz. (200g) walnuts, chopped • 14 oz. (400g) can chopped tomatoes • ½ tsp. molasses or maple syrup • ½ cup chopped red or yellow peppers • 2 tbsp. tomato puree • 1 tsp. all-purpose seasoning • 2 tsps. Smoked paprika • 1 tbsp. lemon juice • 1 tsp. mixed herbs • fresh basil, for serving

Cook pasta according to instructions on the packaging. Cook red lentils according to instructions on the packaging. Heat 1 tbsp. water over medium-high heat in a large pan. Add garlic and onion and sauté until fragrant, for about 3-4 minutes. Add in bell pepper and crumbled walnuts and sauté for another 5 minutes. Reduce heat to medium-low and add chopped tomatoes, lentils, tomato puree, lemon juice, molasses or maple syrup, and mixed herbs – season with salt and pepper. Bring to boil and let it simmer for 5-6 minutes or until heated through.

To serve, divide pasta and Bolognese between plates and garnish with basil.

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WHAT YOU NEED

BROCCOLI DETOX SOUP

WHAT YOU NEED TO DO

BROCCOLI DETOX SOUP WHAT YOU NEED Serves: 6 Prep: 5 mins Cook: 10 mins

Nutrition per serving: 179 kcal 7g Fats 20g Carbs 8g Protein

WHAT YOU NEED TO DO

• 1 tbsp. coconut oil • 2 stalks, fresh celery, chopped • 1 Tbsp. water • 1 can coconut milk • 2 cloves, garlic, chopped • 2 tbsp. fresh ginger, chopped • 2 broccoli heads, florets • 1 large potato, peeled, chopped • 2-3 carrots • 1 tsp. turmeric • 1 tsp. salt • 6 cups (3 litres) vegetable stock or water • 6 tsp. sunflower seeds • Juice of one lemon • Dash of pepper flakes or cayenne pepper

Heat the water in a large pot over medium heat. Add the celery and cook for around 5-6 minutes, until tender. Add in the ginger, ginger, carrots, broccoli florets, chopped potato, turmeric, salt, water, until potatoes begin to soften.

Add the vegetable stock or water. Bring to a boil, and reduce the heat and simmer for about 10 minute. Add coconut milk and simmer until the vegetables and potatoes are soft. Remove from heat and add the lemon juice.

Blend until creamy and smooth with a hand blender, then season to taste with salt and freshly ground pepper. Serve topped with sunflower seeds. The soup can be stored in the fridge for up to 5 days, or in the freezer for up to 3 months.

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WHAT YOU NEED

ROASTED EGGPLANT AND TOMATO CHILI

WHAT YOU NEED TO DO

ROASTED EGGPLANT AND TOMATO CHILI WHAT YOU NEED Serves: 4 Prep: 5 mins Cook: 50 mins

Nutrition per serving: 260 kcal 9g Fats 34g Carbs 10g Protein

WHAT YOU NEED TO DO

• 2 tbsps. water • 2 medium eggplants, cut into bite-size pieces • 2 cups (330g) cherry tomatoes • 14oz. (400g) can chopped tomatoes • Salt to taste • ½ tsp. lemon pepper • 14oz. (400g) can chickpeas, drained • 1 medium onion, chopped • 2 cloves garlic, chopped • 4 tbsp. tomato puree • ½ tbsp. lemon juice • 2 tsp. mixed herbs • handful parsley, chopped

Pre-heat the oven to 400°F (200°C). Place the cut eggplants into a baking dish and drizzle with 1 tbsp. water and season with salt. Cook in the oven for 40 minutes until soft. In the meantime, heat the remaining 1 tbsp. water in a large skillet over medium heat. Add the onion and garlic, season with salt and lemon pepper, and cook for 5-6 minutes until soft—then add in the mixed herbs, tomato puree, and cook for another 2 minutes. Next, add the chopped tomatoes, lemon juice, chickpeas, and cherry tomatoes. Bring to boil, then reduce heat and continue simmering until the eggplant is ready. Once the eggplant is soft, add into the tomato sauce and mix well. Serve with rice and chopped parsley.

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WHAT YOU NEED

SPICY CAULIFLOWER & CHICKPEA POWER BOWL

WHAT YOU NEED TO DO

SPICY CAULIFLOWER & CHICKPEA RICE BOWL WHAT YOU NEED Serves: 4 Prep: 10 mins Cook: 25 mins

Nutrition per serving: 380 kcal 11g Fats 57g Carbs 13g Protein

• 1 medium cauliflower, broken into florets • 14 oz. (400g) can chickpeas, drained • 1 tbsp. water • 3 cups cooked rice For the sauce: • 1 tbsp. smoked paprika • 2 tbsp. tamari/lightsoy/amino • 1 tbsp. maple syrup • 2 tsp. lemon juice • 2 tsp. fresh ginger, minced • 2 cloves garlic, minced • 2 green onions, chopped • ¼ cup (30g) walnuts, chopped • 1 Tbsp. water

WHAT YOU NEED TO DO

Preheat oven to 230°C (450°F) and prepare a baking dish or tray. Break the cauliflower into bite-size florets and place them on the tray along with drained chickpeas. Add water, smoked paprika, and season to taste with sea salt and lemon pepper— bake in the oven for 20 minutes. In the meantime, prepare the sauce by mixing all the sauce ingredients in a small bowl. Once cauliflower and chickpeas are roasted, remove from oven and mix with the earlier prepared sauce.

Increase the oven temperature to broil, return the tray into the oven and cook for about another 5 minutes. Remove from the oven divide between bowls and serve with a portion of rice.

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WHAT YOU NEED

SWEET POTATO & KIDNEY BEAN CASSEROLE

WHAT YOU NEED TO DO

SWEET POTATO & KIDNEY BEAN CASSEROLE WHAT YOU NEED Serves: 4 Prep: 30 mins Cook: 75 mins

Nutrition per serving: 361 kcal 17g Fats 44g Carbs 9g Protein

• 2 large sweet potatoes, peeled • 2x 14 oz. (400g) cans black or red beans, drained • 7 oz. (200g) vegan cheese, grated • handful parsley, chopped For the sauce: • 1 tbsp. water • 1 onion, diced • 3 cloves garlic, minced • 1 tsp. ground cumin, more to season layers • 2 tsp. smoked paprika, more to season layers • 1 tsp. mixed herbs, more to season layers • 14 oz. (400g) can chopped tomatoes • ¼ cup (60ml) tomato puree

WHAT YOU NEED TO DO Firstly, prepare the tomato sauce. Heat the water in a large pan over mediumhigh heat. Add the diced onion and garlic and fry until fragrant, 3-4 minutes. Next, add in the spices and herbs and cook for another minute, stirring. Add in the chopped tomatoes and tomato puree, and season with salt and pepper to taste. Bring to boil and then reduce heat to low and simmer for 1520 minutes until the sauce is reduced and thickens. Preheat the oven to 355°F (180°C). Spread half of the tomato at the bottom of a baking dish. Slice the sweet potatoes into 0.1″ (3mm) thin slices and try to make each slice the same thickness. Place a layer of sweet potato on the tomato sauce overlapping slightly— season with salt, herbs, and smoked paprika. Next, spread 1 can of black beans on top of the potato. Follow with another layer of sweet potato, and season with salt, herbs, and smoked paprika. Spread the second can of black beans followed with a third layer of sweet potato. Again season with salt, herbs, and smoked paprika. Finally, top with the remaining tomato sauce. Cover with a piece of tin foil and bake for about 40-50 minutes, until the sweet potato is cooked through.

Sprinkle with grated vegan cheese and bake without cover for another 10-15 minutes, until the cheese has melted. www.edensbest.blogspot.com

WHAT YOU NEED

PRE-WORKOUT OAT & BANANA SMOOTHIE

WHAT YOU NEED TO DO

PRE-WORKOUT OAT & BANANA SMOOTHIE WHAT YOU NEED Serves: 1 Prep: 5 mins Cook: 0 mins

Nutrition per serving: 291 kcal 7g Fats 54g Carbs 6g Protein

WHAT YOU NEED TO DO

• • • • • •

2 tbsp. rolled oats 3 tbsp. hot water 1 banana, sliced & frozen 1 tbsp. flaxseed meal 1 tbsp. maple syrup 1 cup (240ml) almond or coconut milk, unsweetened

• • • • •

ADD-INS: Fresh avocado Fresh/frozen fruits Spinach/kale Nuts/seeds

Soak the oats in the water for a few minutes until softened. Then place all the ingredients in a blender and blitz until smooth. Serve immediately.

Supercharge your daily or weekly workout for additional strength and endurance.

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WHAT YOU NEED

POST-WORKOUT CAROB PROTEIN SMOOTHIE

WHAT YOU NEED TO DO

POST-WORKOUT CAROB PROTEIN SMOOTHIE WHAT YOU NEED Serves: 1 Prep: 5 mins Cook: 0 mins

Nutrition per serving: 401 kcal 20g Fats 38g Carbs 24g Protein

1 banana ¼ avocado 1 tbsp. almond butter 1 tbsp. raw cacao or carob powder • 2 tbsp. vegan chocolate protein powder • 1 cup (240ml) almond or coconut milk, unsweetened • • • •

WHAT YOU NEED TO DO

Place all the ingredients in a blender and blitz until smooth. Serve immediately.

Refuel your system with plant protein to aid in fast recovery after your workout to relieve feelings of burnout. Carob is an excellent alternative to chocolate. It’s naturally sweet, low in fat and sodium. It contains no caffeine and gluten. GF

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WHAT YOU NEED

VEGAN NUTELLA SPREAD

WHAT YOU NEED TO DO

VEGAN NUTELLA SPREAD WHAT YOU NEED Serves: 16 Prep: 10 mins Cook: 0 mins

Nutrition per serving: 119 kcal 10g Fats 7g Carbs 3g Protein

• 2 cups (240g) roasted hazelnuts • 1 tbsp. vanilla extract • 4 tbsp. cocoa or carob powder • 4 tbsp. maple syrup • ¼ tsp. salt • 2 tsp melted raw cocoa fat • ½ cup (120ml) hazelnut milk (or almond)

WHAT YOU NEED TO DO

Place the roasted hazelnuts in a high-speed blender and blend until ground to tiny pieces. Add in the rest of the ingredients and blitz again until smooth. You will need to scrape down the edges a few times during this process. Add in additional milk if required to reach a butter-like texture.

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WHAT YOU NEED

WHAT YOU NEED TO DO

BEET CLEANSING SMOOTHIE

BEET CLEANSING SMOOTHIE WHAT YOU NEED Serves: 1 Prep: 5 mins Cook: 0 mins

Nutrition per serving: 243 kcal 4g Fats 54g Carbs 4g Protein

• 1 small apple, cored • 1 raw red beet washed, peeled, chopped • ½ cup (50g) berries, frozen • ¼ cup (55g) pineapple, cubed • ½ orange peeled • ½ cup ice • ½ cup (120ml) plain or coconut water • 1 tbsp. flax seeds, ground

WHAT YOU NEED TO DO

Place all the ingredients into a high-speed blender and blitz until smooth.

Studies show beets are chock-full of mineral salts that help alkalize the blood for overall cleansing. They also assist in reducing anemic conditions. Beets are beneficial in lowering blood pressure, and improving endurance during exercise.

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WHAT YOU NEED

COCONUT ENERGY BOMBS

WHAT YOU NEED TO DO

COCONUT ENERGY BOMBS WHAT YOU NEED Makes: 10 Prep: 15 mins Cook: 0 mins

Nutrition per serving: 137 kcal 9g Fats 11g Carbs 2g Protein

WHAT YOU NEED TO DO

• 1 cup (120g) MEDJOOL dates, without stone • ¾ cup (60g) almond meal • ½ cup (30g) desiccated OR shredded coconut • 2 tbsp. chia seeds • 2 tbsp. cocoa butter, melted • 1 tbsp. natural nut butter

Place all ingredients in a high-speed blender or food processor and blitz until everything is well combined and chopped to small pieces. Using your hands, form 10 balls about the size of a walnut. Place them in the fridge to chill for at least 1 hour so that they become more solid. Store in the fridge in an airtight container for up to 2 weeks.

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WHAT YOU NEED

GREEN POWER ENERGY BALLS

WHAT YOU NEED TO DO

GREEN POWER ENERGY BALLS WHAT YOU NEED Makes: 12 Prep: 10 mins Cook: 0 mins

Nutrition per serving: 94 kcal 6g Fats 7g Carbs 2g Protein

• 1 tbsp. matcha powder • 1 cup (80g) desiccated OR shredded coconut • ¼ cup (50g) coconut flour • 1 scoop (25g) protein powder (vegan mix) • 2 tbsp. melted raw cocoa butter • 3 tbsp. maple syrup

WHAT YOU NEED TO DO

Add all ingredients into a food processor and pulse until well combined. Form into 12 balls with your hands and store in the fridge for up to 7 days.

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WHAT YOU NEED

SPELT PUMPKIN OR SWEET POTATO MUFFINS

WHAT YOU NEED TO DO

SPELT PUMPKIN OR SWEET POTATO MUFFINS WHAT YOU NEED Makes: 6 Prep: 10 mins Cook: 20 mins

Nutrition per serving: 210 kcal 10g Fats 28g Carbs 5g Protein

• 1 medium, cooked, sweet potato OR • 2 cups cooked, mashed pumpkin • ¼ cup (60ml) maple syrup • ¼ cup (60ml) almond butter • ½ tsp cinnamon • ½ cup (55g) spelt flour • 1 tsp. baking powder • ¼ tsp. baking soda • ¼ cup (30g) walnuts

WHAT YOU NEED TO DO

Heat the oven to 355°F (180°C) and line a muffin tray with paper muffin cups. Mash the sweet potato or pumpkin with a fork and combine with the maple syrup and almond butter. Fold in the flour, baking powder, and baking soda and mix well. Divide the batter between the 6 muffin cups. Top each one with the walnuts. Bake for about 18-20 minutes in the middle of the oven, or until a toothpick comes out clean. Remove the muffins from the oven and cool completely before serving.

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WHAT YOU NEED

CARROT OATIES

WHAT YOU NEED TO DO

CARROT OATIES WHAT YOU NEED Makes: 8 Prep: 15 mins Cook: 15 mins

Nutrition per cookie: 181 kcal 7g Fats 26g Carbs 3g Protein

WHAT YOU NEED TO DO

• 1 medium carrot, grated • 1 cup (100g) instant oats • ⅔ cup (100g) whole-grain flour • 1 tsp. baking powder • 1 tsp. ground cinnamon • 3 tbsp. raw cocoa butter, melted • 1 flax or chia egg • 1 tsp. vanilla extract • 5 tbsp. (75ml) honey or maple syrup

Preheat the oven to 340°F (170°C). Mix the oats, flour, baking powder and cinnamon in a bowl.

• Vegan Egg: • 1 Tbsp. flax meal or chia seeds • 3 Tbsps. water

Place in the preheated oven and bake for 12-15 minutes until slightly browned. Remove from the oven and allow to cool completely before serving.

In a separate bowl whisk together, the vegan egg melted and cocoa butter, vanilla extract and honey or maple syrup. Fold in the dry ingredients and mix well. Add in the finely grated carrot and mix again. Spoon the mixture (1 heaped tbsp. per cookie) onto a lined baking and shape into rounds, leaving space between each cookie as they will spread slightly while cooking.

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WHAT YOU NEED

VEGAN MERRY BERRY CHEESECAKE

WHAT YOU NEED TO DO

VEGAN MERRY BERRY CHEESECAKE WHAT YOU NEED Serves: 16 Prep: 30 mins Chill: 2 hrs.

Nutrition per serving: 297 kcal 19g Fats 30g Carbs 5g Protein

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WHAT YOU NEED TO DO

For the crust: • ½ cup (40g) desiccated or fresh grated coconut • 1 cup (100g) walnuts, chopped or whole oats (or half and half) • 12 medjool dates • pinch of salt For the lemon layer: • 2 cups (230g) cashews, soaked for 4 hours or overnight • 1 cup (240ml) coconut cream • 4 tbsp. raw cocoa butter, melted • ½ cup (120ml) maple syrup • zest of 1 lemon • juice of 1 lemon juice • pinch of salt

Place all the crust ingredients into a food processor and blitz until sticky paste forms. Transfer the crust into a cake tin or springform pan and press evenly to form the bottom layer. Place the tin in the freezer while you make the other layers. Drain the cashews and pat dry with a kitchen towel. Place all the lemon layer ingredients in a food processor and puree until smooth. Spread over the crust and return into the freezer. Prepare the last berry layer. Place all ingredients in the food processor and puree until smooth. Spread over the top of the cheesecake only when the lemon layer has set completely. Garnish with additional berries (optional). Return to the freezer and freeze until set. Remove the cheesecake from the freezer for about 20 minutes before serving.

For the berry layer: • 1 cup (150g) frozen red berries • 2 tbsp. chia seeds • 2 tbsp. lemon juice • 2 tbsp. maple syrup

WHAT YOU NEED

TROPICAL MILLET CUSTARD

WHAT YOU NEED TO DO

TROPICAL MILLET CUSTARD WHAT YOU NEED Serves: 2 Prep: 5 mins Cook: 15 mins

• ⅓ cup (75g) raw millet • 1 cup (240ml) coconut milk • ¼ cup pineapple chunks • 1 tbsp. honey • 1 banana • 1 tbsp. of lemon juice

Nutrition per serving: 144 kcal 2g Fats 32g Carbs 2g Protein

WHAT YOU NEED TO DO

Before cooking the millet rinse it thoroughly in hot water, then bring to the boil with ½ cup of coconut milk and ¼ cup of water. Simmer for about 15 minutes, until the liquids are completely absorbed.

Place the cooked milled in the blender or food processor, add the remaining coconut milk, honey, pineapple chunks, peeled banana and lemon juice. Mix for a perfectly smooth mousse (about 1-2 minutes of high-speed mixing). To obtain a very smooth consistency, you might need to mix it for a longer period of time, so be patient.

Serve warm or cold.

Serving suggestions: • maple syrup, passion fruit, pomegranate seeds, mixed berries, jam.

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Millet is one of the most alkaline grains on the planet! It’s versatile for any meal: Use it as a hearty rice dish, in a salad bowl, or in your favorite cereals and desserts.

WHAT YOU NEED

VERSATILE VEGAN BROWNIES

WHAT YOU NEED TO DO

VERSATILE VEGAN BROWNIES WHAT YOU NEED Makes: 16 Prep: 20 mins Cook: 35 mins

Nutrition per serving: 223 kcal 15g Fats 21g Carbs 3g Protein

• 8 oz. chopped dates (opt.) • 2 ripe avocados or mashed, cooked sweet potatoes, pumpkin, or butternut squash • 1/4 cup coconut sugar (opt.) • 2 flax eggs • 1 tsp. vanilla extract • ¾ cup (75g) almond meal • ¼ cup (30g) unsweetened cacao or carob powder • ½ tsp. baking powder • ½ teaspoon sea salt • ½ cup (50g) walnuts, chopped HOW TO MAKE A FLAX EGG: Mix 1 tbsp. flaxseed meal and 3 tbsp. water. Let it rest for 5 mins to thicken.

Preheat oven to 350°F (175°C). Line a 8x8-inch baking pan with baking paper. Date sweetener: Soak dates in hot water to soften about 10 minutes. Place the dates and water in a food processor and blend until smooth. In a large bowl, mash avocado or sweet potato , pumpkin, or butternut squash, and then stir in the date mixture. Whisk in the coconut sugar or date paste, then add in the flax eggs and vanilla extract, mix well. Next add the cacao or carob powder, almond meal, baking powder and salt, mixing until just combined (do not overmix). Finally, stir in chopped walnuts. Spread the batter into the prepared baking tin and place it in the middle of the oven. Bake for about 25 to 30 minutes until the middle is set. Let completely cool on a rack and cut into 12 squares.

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WHAT YOU NEED TO DO

Variation: Gluten-free or nut-free options: Add ¾ cup buckwheat flour instead of almond meal if desired. Adding mashed over-ripe bananas is another great choice for baking. The bananas are naturally sweet, at their maximum in vitamins and minerals, and will replace the need for oil and sugar in any recipe.

WHAT YOU NEED

VEGAN COCONUT & LEMON TEA CAKE

WHAT YOU NEED TO DO

VEGAN COCONUT & LEMON TEA CAKE WHAT YOU NEED Serves: 12 Prep: 30 mins Cook: 45 mins

Nutrition per serving: 207 kcal 11g Fats 24g Carbs 2g Protein

WHAT YOU NEED TO DO

Wet ingredients: • 1 cup (240ml) almond milk, at room temp. • ⅓ cup vegan margarine melted • ⅔ (125g) coconut sugar • 2 tbsp. lemon juice Dry ingredients: • zest of 4 lemons • 1 cup (80g) desiccated coconut • 1 ¾ cups (210g) all-purpose flour, sifted • 1 tsp. baking powder • ¾ tsp. baking soda

Heat the oven to 355°F (180°C). Line a 1 kg./2 lbs. tin with baking paper. Whisk softened margarine and sugar together with an electric whisk. Add in the lemon zest, lemon juice and room temperature plant milk and mix well with a spatula. Next, add in the desiccated coconut. In a small bowl, mix the flour with the baking powder and baking soda. Next, fold in the flour into the wet ingredients and mix well, then transfer the batter to the prepared baking tin. Bake for about 45 minutes, until a toothpick comes out clean and the top is nicely browned. Allow to cool completely before serving.

Once cool you can sprinkle the cake with some icing sugar (optional). www.edensbest.blogspot.com

Gluten-Free option: Add: ½ cups all-purpose gluten-free flour to recipe. Homemade gluten-free flour blend: (Yields 4 cups) 2 cups white rice flour, millet flour, or almond flour 1 cup tapioca flour or arrowroot starch 1 cup potato starch 2 Tbsps. Baking powder 2 tsps. salt Store in an airtight container

WHAT YOU NEED

COCONUT JELLY PARFAIT

WHAT YOU NEED TO DO

COCONUT JELLY PARFAIT WHAT YOU NEED Serves: 4 Prep: 5 mins Cook: 0 mins

Nutrition per serving: 128 kcal 9g Fats 6g Carbs 6g Protein

WHAT YOU NEED TO DO

• 1 cup fresh coconut meat, sliced • ¼ cup (25g) walnuts, chopped • ¼ cup (25g) dark chocolate (80%), chopped • 1 Tbsp. dried cranberries or raisins (opt.) • 2 tbsp. pomegranate seeds • 1 tbsp. shredded coconut

Lightly whiz coconut meat/jelly in a food processor. Divide some of the coconut meat/jelly between bowls. Alternate with the chopped walnuts, dried fruit, chocolate, pomegranate seeds and coconut. Serve straight away or store in the fridge until required.

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Plant Based Cookbook - Vegan Recipes by Angela Adams-Hall

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SWEET POTATO PANCAKES