21 Recipes For 7 Days to save the planet

21 recipes 7 days for

to save the planet

MEAT FREE MALTA

WEEK maltameat freeweek.com veggymalta.com

ONEWEEK ZEROMEAT

recipes by Ramona Debono

Copyright Š 2020 Ramona Debono & VeggyMalta All rights reserved. No part of this book may be reproduced or used in any manner without written permission of the copyright owners.

21 recipes 7 days for

to save the planet

recipes by

Ramona Debono

MEAT FREE MALTA

WEEK maltameat freeweek.com veggymalta.com

MEAT FREE MALTA

WEEK maltameat freeweek.com veggymalta.com

week planner

breakfast

Baked oats - 4 ways lunch

Shakshuka dinner

Creamy sundried tomato pasta breakfast

Egg free French toast

lunch

Avocado toast & scrambles tofu dinner

Mushroom Stuffed chickpea omlette

breakfast

Overnight oats lunch

Jacket sweet potato with guacamole & kidney beans dinner

Sweet’nTangy tofu with suchi rice breakfast

Cinnamon Buns lunch

Leftovers nourish bowl dinner

Breakfast-for-dinner skillet

breakfast

Crunchy quinoa granola lunch

Pesto, sundried tomato & tofu sandwich toastie dinner

Balsamic rosted vegetable fusilli breakfast

Fluffy pancakes lunch

Grilled halloumi & fruity quinoa salad dinner

Pizza rolls breakfast

Smoothie bowl lunch

Baked spaghetti squash bolognese dinner

Smashed cannellini beans & avocado ciabatta

day 1

MEAT FREE MALTA

WEEK maltameat freeweek.com veggymalta.com

breakfast

Baked oats - 4 ways Base recipe ingredients:

4 cups jumbo oat flakes - 1 1/2 teaspoon ground cinnamon 1 teaspoon baking powder - 1/2 teaspoon pink himalayan salt - 2 1/3 cup almond milk unsweetened - 1/4 cup brown sugar or coconut sugar - 2 tsp vanilla extract - 1/3 cup agave syrup

breakfast Ingredients:

Additional mix-ins Option 1 – Cranberry Orange : 1/2 cup dried cranberries 2 teaspoons orange zest - 2 teaspoons orange juice 1/2 cup chopped walnuts

Option 2 – Chocolate Chip Peanut Butter : 1/2 cup peanut 1 tablespoon olive oil butter - 1/2 cup chocolate chips or chocolate cut into chunks 1 diced white onion or shallot half a red or green bell pepper (chopped) - 3 cloves of garlic -1 can diced tomatoes with salt - 20 g tomato paste 1 teaspoon coconut sugar or maple syrup (or stevia to taste) - pink Himalayan salt - 1/2 teaspoon paprika 1/3 teaspoon ground cumin - 1/2 teaspoon chili powder Pinch of ground cinnamon - Pinch of cayenne pepper (optional) Pinch each cardamom and coriander (optional) - 1 can cooked chickpeas (rinsed and drained) - a handful of whole kalamata or green olives (optional pitted and halved)

For serving (optinal)

Lemon wedges - Bread (Maltese sourdough works best) Flat bread - Brown rice Directions:

• Heat a large pan over medium heat. Once hot, add olive oil, onion, bell pepper and garlic. Sauté for 4-5 minutes, stirring frequently, until soft and fragrant.

• Add tomato puree or diced tomatoes, tomato paste, coconut sugar, sea salt, paprika, cumin, chili powder, cinnamon, cayenne pepper (optional), cardamom, and coriander (optional). Stir to combine.

• Bring to a simmer over medium heat and cook for 2-3 minutes, stirring frequently. If you’re OK with a chunkier texture, leave as is. Or, scoop 3/4 of the sauce in the blender and blend u • Add chickpeas and olives (optional). Stir to combine. Then reduce heat to medium-low and simmer for 15-20 min • Serve as is or with bread, potatoes or rice. Garnish with fresh lemon or lime juice, additional olives, and parsley

Directions:

•Preheat the oven at 180 degrees.

•Mix all the ingredients listed under base recipe.

•Fold in the ingredients according to your preferred option.

•Put the oat mixture in a square baking dish, lined with parchment paper.

•Bake for 35-45 minutes.

•Slice and store in an airtight container

Side note:

For ease of reference, I divided the base mixture into four and mixed in the optional ingredients as listed above. You can choose one option, or two, or all of them as I did here

Option 3 – Apple & Almond : 1 apple, diced - 1/2 cup almond butter - 1/2 cup chopped almonds Option 4 – Carrot Cake: 1 carrot, grated - 1/2 chopped walnuts 1/4 teaspoon nutmeg - 1/4 teaspoon ground cloves

dinner

Creamy sundried tomato pasta Ingredients:

1/2 cup raw cashews - 1/2 cup sun-dried tomatoes (drained if in oil) - 3 tablespoons of vegan parmesan cheese - 1/2 cup water - 3 tablespoons tomato paste - a handful of fresh basil (dried basil can be used as well) - 5 cloves of garlic - 1 small onion - salt and pepper to taste - 1 cup water

Directions:

• Bring a large pot of water to a boil and cook the pasta according to the directions on the package.

• In another small pot, boil the cashews in water until tender and drain (about 10 minutes) • In a blender cup, add the boiled cashews, basil, vegan parmesan cheese, 1/2 cup water and sun-dried tomatoes (save some for later) • Blend well until smooth (scrape the sides if needed) and set aside.

• Heat the olive oil in a pan and saute garlic and onion until translucent.

• Slice the saved sun-dried tomatoes and add to the pan.

• Reduce heat, and stir in the blended cream sauce, tomato paste and more basil (optional) until smooth for a creamier result!

• Once bubbling, remove from heat and add to your cooked pasta. nutes to allow the flavours to develop.

• Season according to your taste and serve hot. y for extra flavour (optional).

lunch

Shakshuka

day 2

MEAT FREE MALTA

WEEK maltameat freeweek.com veggymalta.com

breakfast

Egg free French toast

Directions:

• Mix all ingredients except the bread in a large, shallow bowl. Place in the fridge to activate for 10-20 minutes.

• Preheat pan to medium heat and grease with 1 tbsp vegan butter or coconut oil.

• Dip each slice of bread in the batter for about 20 seconds on each side. If your bread is dry, leave it in a little longer. If you’re using sandwich bread, it should only need 25-30 seconds total to soak.

• Place on pan and cook until golden brown on the underside. Carefully flip and cook until the other side is golden brown as well – 3-4 minutes.

• Top with desired toppings.

Ingredients:

1 tablespoon olive oil - 1 diced white onion/shallot half a red and green bell pepper (chopped) - 3 cloves of garlic 100g mushrooms, sliced - 50g red kidney beans - 5 cherry tomatoes, halved - 1 block of extra-firm tofu - a dash of soy sauce - ½ teaspoon turmeric - Salt and pepper to taste - 2 slices of bread - ½ avocado Directions:

• Pat tofu dry and roll in a clean, absorbent towel with something heavy on top.

• Heat a large pan over medium heat. Add olive oil and the onion, garlic, peppers and mushrooms. Season with a pinch each salt and pepper and stir. Cook until softened – about 5 minutes.

• Unwrap tofu and use a fork to crumble into bite-sized pieces.

• Use a spatula to move the veggies to one side of the pan and add tofu.

Sauté for 2 minutes, then add soy sauce, pouring it mostly over the tofu and a little over the veggies. Stir immediately. Cook for another 5-7 minutes until tofu is slightly browned.

• Add the turmeric on the tofu and continue to stir so that the turmeric is evenly distributed and gives the tofu an ‘eggy’ yellowy colour.

• Turn the heat off and add the cherry tomatoes and the kidney beans with the cooked veggies.

• Toast the bread.

• While the bread is toasting, start smashing the avocado.

• Spread the avocado on the toasted bread, season with a little bit of salt and pepper (optional chilli) and serve with the cooked veggies and scrambled tofu

lunch

Avocado toast & scrambled tofu

Ingredients:

3 teaspoons ground flaxseeds 1 1/2 tsp agave nectar or maple syrup (or sub honey if not vegan) 240 ml unsweetened almond milk (or any non-dairy milk) 1/2 tsp ground cinnamon 1/2 tsp vanilla extract 4-5 slices bread (it’s important to use a sturdy, rustic bread like Maltese sourdough or it can turn out soggy)

dinner

Mushroom Stuffed chickpea omlette Ingredients for the oml;ette:

1 cup Indian Gram Flour 2 tablespoons Golden Linseeds (ground into meal) 1/2 teaspoon baking powder 1/2 teaspoon turmeric 1/2 teaspoon garlic powder salt & pepper 1 1/2 cups water

Ingredients for the filling:

400g mushrooms, sliced 1 onion, finely chopped dash of soy sauce 1/2 cup white wine (optional) salt & pepper to taste Directions:

For the omelette • Whisk all ingredients well together, and set aside whilst you start preparing the filling. Make sure that the batter is whisked well to avoid any clumps.

For the filling • In a hot pan, saute the chopped onion until translucent.

• Add in the sliced mushrooms.

• When you see the mushrooms browning, lower the heat and add in the soy sauce, wine, salt and pepper.

Cooking and assembling the omelette • In a medium-high pan, spoon a ladleful of the batter and using the other hand, swirl the pan so that the batter spreads evenly. • Let cook until bottom is golden brown (approx 2-3 minutes if making a thin omelette, 3-4 minutes for a thicker one) • Put the mushroom filling on the omelette and fold it in half over the filling.

day 3

MEAT FREE MALTA

WEEK maltameat freeweek.com veggymalta.com

breakfast

Overnight oats Directions:

• Mix all the ingredients together in a mason jar.

• Cover jar tightly and shake until combined.

• Place in the refrigerator for at least 2 hours or overnight.

• Top with your favourite toppings like blueberries, granola, peanut butter etc.

lunch

Jacket sweet potato with guacamole & kidney beans Ingredients:

A drop of olive oil - 2 sweet potatoes - 1 large avocado juice 1 lime - 1 red chilli, deseeded and finely chopped (optional) 2 tomatoes, finely chopped - A handful of fresh coriander or parsley, leaves roughly chopped -1 small red onion, finely chopped 400g can red kidney beans in water, drained

Directions:

• Heat oven to 220 degrees, oil the sweet potatoes, then put them straight on the oven shelf and roast for 45 mins or until tender all the way through when pierced with a knife. (see side note) • Meanwhile, mash the avocado with the lime juice in a small bowl, then stir in the chilli, tomatoes, coriander/parsley and onion.

• Cut the potatoes in half and top with the beans and guacamole.

• Serve with the lime wedges for squeezing over. (optional) Side note:

If you are pressed for time and don’t want to wait for the sweet potato to roast, pierce the sweet potato 3-4 times with a fork. Place potato on microwave-safe plate and microwave 5 minutes, turning halfway through. If your potato isn’t fork tender after 5 minutes, continue microwaving in 30 second increments.

Ingredients:

2/3 cup rolled oats 2 teaspoons chia seeds 1 cup unsweetened almond milk 2 teaspoons maple syrup 1 teaspoon vanilla extract pinch of salt

dinner

Sweet’nTangy tofu with suchi rice For the sushi rice 2 cups sushi or short grain rice 450ml water, plus extra for rinsing rice 2 tablespoons rice vinegar 2 tablespoons sugar 1 tablespoon kosher salt

Ingredients :

For the tofu 1 block extra-firm tofu - ½ cup corn flour 60g tomato ketchup - 2 tablespoons apple cider vinegar - 2 tablespoons soy sauce 2 tablespoons agave syrup or maple syrup 1 clove garlic - ¼ teaspoon ginger powder Sesame seeds for topping

Directions:

For the sushi rice • Place the rice into a mixing bowl and cover with cool water. Swirl the rice in the water, pour off and repeat 2 to 3 times or until the water is clear.

• Place the rice and 450 ml of water into a medium saucepan and place over high heat. Bring to a boil, uncovered. Once it begins to boil, reduce the heat to the lowest setting and cover. Cook for 15 minutes.

Remove from the heat and let stand, covered, for 10 minutes.

• Combine the rice vinegar, sugar and salt in a small bowl and heat in the microwave on high for 30 to 45 seconds. Transfer the rice into a large wooden or glass mixing bowl and add the vinegar mixture. Fold thoroughly to combine and coat each grain of rice with the mixture. Allow to cool to room temperature before using.

For the tofu • Cut the tofu into cubed, bite-sized pieces and dust all sides with corn flour.

• Pan fry the tofu until its browned from all sides and set aside.

• In a bowl, mix the ketchup, apple cider vinegar, soy sauce, agave and ginger powder • Meanwhile, panfry the garlic for a few seconds (careful, it burns easily) and lower the heat.

• Add the cooked tofu to the garlic and add the sauce.

• Carefully, add the sauce and stir until tofu is evenly well covered with the sauce.

• Take the tofu off the heat and serve with the sushi rice, any vegetables you like and top with sesame seeds.

day 4

MEAT FREE MALTA

WEEK maltameat freeweek.com veggymalta.com

breakfast

Cinnamon Buns

Directions:

For the Cinnamon Bun • Preheat oven to 200 degrees • If using a pre-rolled dough, just roll out dough on the baking sheet that comes with it.

• If not using a pre-rolled dough, roll out dough on a floured surface. If dough is too sticky to roll, just add more flour of choice a little at a time. Roll very thinly (just under 1/4-inch is perfect).

• Spread remaining ingredients on top.

• Roll the whole dough up as tightly as possible, and carefully cut into rolls (1-1.5 inch thick) • Put in a greased baking pan and bake 20 minutes.

Note:

This easy and quick dish was prepared with what I had leftover in the fridge when making these recipes. If you are following the plan, you can whip up this recipe in less than 10 minutes, and it doesn’t require any cooking!

lunch

Leftovers nourish bowl Ingredients:

Sushi rice or any rice Cherry tomatoes, halved Mango (optional) Avocado Marinated Tofu (see Sweet’n’Tangy Tofu with Sushi Rice recipe) Cooked Mushrooms (see Mushroom Stuffed Chickpea Omelette recipe) Chickpeas Pumpkin seeds and black sesame seeds for topping (optional) Directions:

• Put the rice at the bottom of a shallow bowl.

• Arrange the rest of the ingredients in any way you fancy. That’s all!!

Classic glazed frosting • Mix 1 1/2 cups powdered sugar or sugar-free powdered sugar with 2-4 tbsp nut milk of choice. Whisk ingredients to form a glaze. Drizzle over rolls with a spoon.

Other frosting ideas • Feel free to top the rolls with melted almond butter, coconut butter or cookie butter (my personal favourite), or you can even leave them plain for a healthy breakfast that’ll have a similar sweetness to a muffin.

Ingredients:

1 package pre-rolled pizza dough 2 tbsp coconut oil, 3 tbsp sugar, unrefined or sugar subtitute if desired 2-3 teaspoons cinnamon

dinner

Breakfast-for-dinner skillet Ingredients:

200g sliced mushrooms - 1 large zucchini 1 onion, chopped - 1/2 a red pepper, diced 100g red kidney beans - 1 sliced vegan sausage 1 tsp each garlic powder and chili powder 1/2 tsp cumin and paprika - salt and pepper, to taste avocado for topping Directions:

• Add everything to a skillet and cook over medium-high heat (add a few splashes of water if it starts to stick to the pan) until the veggies are softened and nicely browned, about 6-7 minutes.

• Season with salt and pepper, top with avocado, salsa if desired and serve right away.

day 5

MEAT FREE MALTA

WEEK maltameat freeweek.com veggymalta.com

breakfast

Crunchy quinoa granola

Ingredients:

Side note: Ingredients:

1 cup oat flakes 1/2 cup raw white quinoa 1 tablespoon coconut sugar (or brown sugar) 2 tablespoons coconut oil 1/4 cup agave syrup pinch of pink himalayan salt 1 cup raw chopped almonds/ *packet of roasted mixed nuts and berries (*see side note)

• Should you choose to use either fruit and nut mix or pre-roasted nuts (like I did), it is highly advised to combine them with the granola after baking. This will ensure that no nuts or dried fruit get burnt in the process.

4 slices of whole wheat bread or any bread of your choice A block of extra-firm tofu, sliced Pesto (I used a vegan ready-made pesto) Sundried tomatoes Cheese slices (I used vegan cheese) Directions:

• Spread the bread with pesto • Layer the tofu, sundried tomatoes and cheese slices, and top with the other slice of bread • Put in the sandwich toaster and toast away until done • Let cool and enjoy

lunch

Pesto, sundried tomato & tofu sandwich toastie

Directions:

• Preheat oven to 160 degrees • In a bowl, combine oat flakes, quinoa, almonds, coconut sugar and salt • Microwave or heat in a small saucepan the coconut oil with the agave syrup till melted and whisk until combined • Pour the wet mixture over the dry ingredients and stir until everything is evenly coated • Spread evenly into a thin layer over a large baking sheet • Bake for 10-15 minutes, stir the granola and put back in the oven the other side of the pan first so to ensure it bakes evenly.

• Keep an eye on the granola so it won’t get burnt. You will know it’s done when it is golden brown.

• Let cool completely before storing in an air-tight container Enjoy with a cold cup of plant based milk or as a crunchy topping on your yoghurt or even on its own as a snack!

dinner

Balsamic rosted vegetable fusilli For the roasted vegetables 1-2 red onions - 1 eggplant 2 medium courgettes/marrows/zucchini 1- 1/2 each of yellow, red and green bell peppers 200g button/portobello mushrooms a handful of cherry tomatoes

Ingredients:

For the pasta 500g Organic Wholewheat Fusilli Pasta 200ml Cuisine Light 3-4 tablespoons Balsamic Vinegar 75g Vegan Parmeggiano Grated

Directions:

• Preheat oven at 200 degrees • In a large bowl, put all the ingredients listed under the Balsamic Marinade and whisk well until combined • Cut all the vegetables in to bite-sized cubes • Add all the vegetables (except for the olives) into the balsamic marinade and coat well Spread the marinated vegetables evenly onto a lined sheet pan • Roast for 30-45 minutes, tossing them halfway • Meanwhile, cook pasta according to directions and drain • Combine the cooked pasta, soya cream, balsamic vinegar and parmesan cheese • Carefully mix in the roasted vegetables and the olives with the pasta Optional: Drizzle more balsamic vinegar and top with red pepper flakes or extra grated parmesan cheese.

day 6

MEAT FREE MALTA

WEEK maltameat freeweek.com veggymalta.com

breakfast

Fluffy pancakes Base recipe ingredients:

1 cup oat flour (grind oats in the blender to make oat flour) 6 tbsp oat flakes - 2 1/2 tsp baking powder, and 1/8 tsp baking soda - Pinch of salt - 1/2 cup nut milk or plant based milk of choice - 2 tsp white or apple cider vinegar 1 tbsp coconut oil or nut butter - 1-2 tbsp sugar or sweetener of choice

Ingredients:

Grilled halloumi & fruity quinoa salad lunch

100g quinoa (I used mixed colour quinoa) - 200g Vegan Halloumi 50g Walnut Halves - 50g Pumpkin Seeds - 1-2 nectarines or peaches 1/2 apple - a handful of blueberries - a handful of radishes a handful of cherry tomatoes - 1/2-1 avocado - leafy greens of choice For the dressing: 1/2 teaspoon wholegrain mustard - 60ml Balsamic Vinegar - 60ml Rapeseed Oil 25ml agave nectar - Salt and pepper to taste Directions:

• Cook quinoa according to instructions • In the meantime, combine in a small resealable jar all the dressing ingredients and shake shake shake!

• Slice horizontally the nectarines into one-centimeter slices thick • Slice horizontally the halloumi in to one and a half centimeter slices.

• In a grilling pan on medium heat, place the halloumi and the nectarines until grill marks appear (approximately 1-2 minutes per side). Set aside • Cut the rest of the ingredients into bite-sized pieces.

Assembling the salad • In a big salad bowl, toss the dressing mixture with the leafy greens and gently massage the dressing into the greens • In the same bowl, put in the rest of the ingredients and carefully combine • Transfer the salad mixture onto a serving plate • Add on top of the salad more grilled halloumi and nectarines, and sprinkle some more pumpkin seeds and walnut halves

Directions:

• Stir dry ingredients in a bowl.

• Mix the vinegar with the milk, then the rest of the wet ingredients.

• Fold in the wet mixture into the dry one.

• For extra fluffy pancakes, let the batter sit 10 minutes to thicken. Or if thinner pancakes are desired, you can skip that step and add more liquid as needed to thin out the batter.

• Grease a non-stick pan well and heat on medium. When the pan is hot, drop small ladles of batter and press down.

• Flip when edges begin to look dry. Let them cook for an additional minute or so before removing from the heat.

• Top the pancakes with banana slices, berries, chocolate chips, nuts or even some nut butter and/or maple syrup!

Side note: • Don’t make the pancakes too big, or they will be done on the edges before the centre cooks.

dinner

Pizza rolls Ingredients:

A roll of store-bought pizza dough Mushrooms, sliced - Grilled marrows, sliced Grilled eggplant, sliced - Grilled Onions, sliced Cherry tomatoes, halved -Sun dried tomatoes Black olives, sliced -Pizza sauce - Olive oil Dried basil - Dried oregano - Salt and pepper to taste

Directions:

• Preheat oven at 180 degrees • Roll the pizza dough in a rectangular shape • Brush the dough with olive oil • Place the grilled vegetables, sun dried tomato, cherry tomatoes on the rolled dough, and gently press them in place • Sprinkle the oregano, basil, salt and pepper • Roll the dough to form a large log-like shape • Carefully cut the pizza log in 1-inch slices and place on a baking tray, cut side down • Brush the rolls with olive oil • Bake for 30 minutes flipping them halfway through • In the meantime, fold in the sliced olives with the pizza sauce • Heat the pizza sauce and spread it on your serving plate.

• Serve your freshly baked pizza rolls on to the sauce to dip

day 7

MEAT FREE MALTA

WEEK maltameat freeweek.com veggymalta.com

breakfast

Ingredients:

Smoothie bowl

For the Hazelnut Balls 230g soft dates - 1 teaspoon vanilla extract 90g Roasted Hazelnuts - 50g Californian Almonds 35g Raw Cacao Powder - A pinch of pink Himalayan Salt

For the smoothie 60-80ml Almond Milk Unsweetened - 2 teaspoons agave syrup - 1/4 of an avocado - 1 frozen banana 1 tablespoon Raw Cacao Powder - A scoop of your favourite protein powder (optional) Ingredients:

1 spaghetti squash, halved and seeded - 1 tbsp olive oil ½ cup onion, chopped - 200g vegan ground beef - 1 jar tomato sauce - 1 tbsp dried oregano - ½ tspn sweet paprika ½ tspn ground thyme - ½ tspn tomato paste - ¼ tspn ground turmeric 1 pinch salt and freshly ground - pepper - Breadcrumbs - Vegan grated cheese

Toppings Flaked Coconut - Chia Seeds Roasted Chopped Hazelnuts Cacao Nibs

Baked spaghetti squash bolognese

Directions:

lunch

• To prepare the spaghetti squash, preheat the oven to 220 degrees and line a large, rimmed baking sheet with parchment paper for easy clean-up.

• Carefully cut off the tip-top and very bottom ends of the spaghetti squash.

Stand the squash upright on a stable surface and carefully slice through it from top to bottom to divide it in half.

• Use a large spoon to scoop out the spaghetti squash seeds and discard them.

Drizzle the insides of each squash half with 1 tspn olive oil and rub it all over the inside, adding more oil if necessary. Sprinkle salt and pepper lightly over the interiors of the squash, then place cut side down on the prepared baking sheet.

• Bake for 40 to 60 minutes, until the cut sides are turning golden and the interiors are easily pierced through with a fork.

• Meanwhile, heat oil in a saucepan over medium heat & cook onion until soft for about 4 mins. Add vegan ground beef, tomato sauce, oregano, paprika, thyme, tomato paste, turmeric, salt, & pepper & mix well. Simmer until sauce is heated through & starts to thicken, 5 to 10 minutes.

• When the spaghetti squash is done, shred its insides with a fork. It should look like a fluffy angel-hair pasta.

• Mix the spaghetti squash with the sauce and put in a dish.

• Top the mixture with breadcrumbs & shredded cheese & bake for around 20-30 mins until it becomes crispy at the top.

Directions:

Hazelnut Balls • In a food processor blend the dates and vanilla extract to a paste.

Put mixture in a bowl • Blend the roasted hazelnuts, almonds, cacao powder and salt • Mix well the hazelnut mixture with the date paste • Roll the mixture in to ball-like shape.

Smoothie • In a blender, blend all the ingredients listed under Smoothie.

• If need be, add a little bit more almond milk to make blending easier. Attention not to put too much milk otherwise, the consistency will be more runny than creamy and the toppings will sink to the bottom.

Assembling the Smoothie Bowl • Pour the smoothie into a bowl and top with coconut shavings, chia seeds, chopped hazelnuts and cacao nibs.

• For a firmer consistency, you can either reduce the amount of milk or put the bowl into the freezer for a couple of minutes whilst you can take your time to prepare the toppings.

dinner

Smashed cannellini beans & avocado ciabatta Ingredients:

Optional toppings: For the sandwich Lettuce or leafy greens of preference 1 can white cannellini beans, drained and rinsed Tomatoes - Olives -Hulled hemp 1 tablespoon whole grain mustard - Salt and pepper heart seeds - Balsamic Vinegar 1 avocado, diced - Juice of 1/2 a lemon Ciabatta bread, or any sturdy bread you like Directions:

• Bring a large pot of water to a boil and cook the pasta according to the directions on the package • In another small pot, boil the cashews in water until tender and drain (about 10 minutes) • In a blender cup, add the boiled cashews, basil, vegan parmesan cheese, 1/2 cup water and sun-dried tomatoes (save some for later) • Blend well until smooth (scrape the sides if needed) and set aside.

• Heat the olive oil in a pan and saute garlic and onion until translucent.

• Slice the saved sun-dried tomatoes and add to the pan.

• Reduce heat, and stir in the blended cream sauce, tomato paste and more basil (optional) • Once bubbling, remove from heat and add to your cooked pasta.

• Season according to your taste and serve hot.