December Plant-Based Recipe Pack Discover 15 easy, healthy and tasty recipes, including: breakfast, lunch, dinner, treat and smoothies.
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Contents & Key 6
Orange Date Smoothie
8
Chocolate Granola
10
Air-Fryer Mini Buns
GF
Gluten Free
DF
Dairy Free
LC
Low Carb (20g- serve)
MP
Meal Prep/Freezer Friendly
HP
High Protein (20g+ per serve)
12
Mexican Sweet Potatoes with Tahini Sauce
14
Air-Fryer Carrot Fries
16
Green Pea Guacamole
18
Quinoa, Orange & Cranberry Salad
V
Vegetarian
20
Basil Pesto Hummus
Q
Quick (under 30 mins)
22
Red Cabbage Slow Cooker
N
Contains Nuts
24
Carrot & Parsnip Soup
26
Spiral Sweet Potato Bake
28
Sweet Potato, Chickpea, Spinach & Coconut Curry
30
Vegan Carrot Cake with Frosting
32
Cinnamon Apples
34
Frozen Matcha Yogurt Bark
3
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Weekly Shopping List Fruits, Vegetables
Plant-Based Produce
Seeds, Baking, Spices
Cans, Condiments, Misc
Fruits strawberries 6 apples 1 lemon 2 limes 4 oranges 2 avocados
Cold vegan butter vegan parmesan cheese carton coconut milk oat cream coconut milk coconut yogurt
Grains quinoa rolled oats all purpose flour
Oils olive oil coconut oil
Vegetables 2 bulbs of garlic root ginger baby spinach rocket 2.9 lbs. (1.3kg) carrots 1 lbs. (450g) parsnips 3.3 lbs. (1.5kg) sweet potatoes 4 onions 1 red onion bunch green onions 1 red cabbage 2 jalapeños Dried cranberries medjool dates Fresh Herbs cilantro (coriander) parsley rosemary sprigs basil mint Frozen Foods green peas
4
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Nuts & Seeds pecans pine nuts slivered almonds (flaked almonds) chia seeds sunflower seeds sesame seeds Baking vanilla extract baking soda desiccated coconut cornstarch (corn flour) cocoa powder Dried Herbs & Spices black pepper cumin seeds ground cumin ground coriander ground turmeric ground ginger ground cinnamon ground nutmeg allspice red chili flakes chili powder garlic powder onion powder
Sweeteners maple syrup coconut sugar molasses (or sub treacle) Boxed, Canned & Condiments applesauce, unsweetened apple cider vinegar vegetable broth (stock) 2x 14 oz. (400g) can chickpeas 1x 7 oz. (200g) can chickpeas 1x 14 oz. (400g) can chopped tomatoes 1x 14oz (400g) can light coconut milk tahini almond butter Misc/Other sea salt matcha powder
Sample Weekly Meal Planner
Breakfast
Mon
Orange Date Smoothie
Tue
Wed
Thu
Chocolate Ganola
Mexican Sweet Potatoes with Tahini Sauce
Mexican Sweet Potatoes with Tahini Sauce
Fri
Sat
Sun 5
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Chocolate Granola
Air-Fryer Mini Buns
Air-Fryer Mini Buns
Lunch
Snack
Dinner
Air-Fryer Carrot Fries & Green Pea Guacamole
E.g. Vegan Carrot Cake with Frosting, Cinnamon Apples, Frozen Matcha Yogurt Bark, Orange Date Smoothie, Chocolate Granola
Red Cabbage Slow Cooker
Air-Fryer Carrot Fries & Green Pea Guacamole
E.g. Vegan Carrot Cake with Frosting, Cinnamon Apples, Frozen Matcha Yogurt Bark, Orange Date Smoothie, Chocolate Granola
Quinoa, Orange & Cranberry Salad
Leftover Quinoa, Orange & Cranberry Salad
E.g. Vegan Carrot Cake with Frosting, Cinnamon Apples, Frozen Matcha Yogurt Bark, Orange Date Smoothie, Chocolate Granola
Spiral Sweet Potato Bake
Basil Pesto Hummus
E.g. Vegan Carrot Cake with Frosting, Cinnamon Apples, Frozen Matcha Yogurt Bark, Orange Date Smoothie, Chocolate Granola
Spiral Sweet Potato Bake
Basil Pesto Hummus
E.g. Vegan Carrot Cake with Frosting, Cinnamon Apples, Frozen Matcha Yogurt Bark, Orange Date Smoothie, Chocolate Granola
Sweet Potato, Chickpea, Spinach & Coconut Curry
Carrot & Parsnip Soup
E.g. Vegan Carrot Cake with Frosting, Cinnamon Apples, Frozen Matcha Yogurt Bark, Orange Date Smoothie, Chocolate Granola
Meal Out - Enjoy!
Carrot & Parsnip Soup
E.g. Vegan Carrot Cake with Frosting, Cinnamon Apples, Frozen Matcha Yogurt Bark, Orange Date Smoothie, Chocolate Granola
Sweet Potato, Chickpea, Spinach & Coconut Curry
Orange Date Smoothie Serves 1
What you need to do
1 orange, peeled, segments frozen 1 cup (240ml) coconut milk, carton ⅓ cup (85g) cooked sweet potato, mashed 2 medjool dates, pitted 1 tbsp. tahini ½ tsp. vanilla extract ¼ tsp. sesame seeds, for garnish
Place all the ingredients into a high-speed blender and blitz until smooth and creamy. Pour into a tall glass and serve immediately.
GF
DF
V
Q
myfitnesspal
08375582
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
0 min
414
11
78
8
7
*Nutrition per serve
7
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Chocolate Granola Serves 15 (makes 5 cups)
What you need to do
3¾ cups (300g) rolled oats 5 tbsp. cocoa powder, unsweetened 4 tsp. ground cinnamon ⅛ tsp. salt ½ cup (50g) almonds, sliced ⅓ cup (45g) sunflower seeds ½ cup + 2 tablespoons (200g) maple syrup 4 tbsp. almond butter 2 tbsp. water 2 tsp. vanilla extract
Preheat the oven to 325°F (160°C). Line a baking sheet with baking paper. In a bowl, combine the oats, cocoa powder, cinnamon, salt, almonds and sunflower seeds. In a small bowl, mix the maple syrup, almond butter, water and vanilla extract. Add this mixture into the dry ingredients and stir until well combined. Spread the granola mixture out evenly on the baking sheet and place into the hot oven to bake for 15 minutes. Remove the sheet from the oven and toss the granola around then bake again for another 10 minutes. Allow to completely cool and store in an airtight container.
DF
MP
V
N
myfitnesspal
06040970
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
23 mins
174
7
24
5
4
*Nutrition per serve
9
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Air-Fryer Mini Buns Serves 5
What you need to do
¾ cup (90g) all-purpose flour ½ cup (120g) coconut yogurt, unsweetened 1 tsp. seeds (eg sesame seeds, chia seeds)
Heat the air-fryer to 350°F (180°C). Mix together the flour and coconut yogurt until a dough forms. Shape the dough into 5 mini buns. Roll each ball of dough in the seeds and place into the air fryer basket. Air fry for 10-12 minutes, then set aside on a wire rack to cool a little before enjoying.
DF
LC
MP
V
Q
myfitnesspal
06009722
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
12 mins
77
1
16
1
3
*Nutrition per serve
11
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Mexican Sweet Potatoes with Tahini Sauce Serves 1
What you need to do
2 sweet potatoes, peeled & chopped into cubes 1 tbsp. olive oil salt ½ tsp chili powder ½ tsp. ground cumin
Preheat the oven to 415°F (210°C). Line a baking sheet with baking paper.
For the sauce: 1 tsp. garlic powder 1 tsp. onion powder 1 tsp. ground cumin 1 tsp. chili powder 2 tbsp. lime juice 3 tbsp. tahini 2 tsp. maple syrup 2 tbsp. water
Place the chopped sweet potatoes onto the baking sheet and drizzle with olive oil. Season with salt, chili powder and cumin and toss until the potatoes are well coated in the seasoning. Place the baking sheet into the oven and bake for 20-25 minutes until the potatoes have softened and are browned. In the meantime, add all of the sauce ingredients to a small bowl and whisk until smooth and creamy. Add more water if necessary to achieve desired consistency. Serve the sweet potatoes warm with the tahini sauce.
GF
DF
MP
V
myfitnesspal
09852778
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
25 mins
647
38
71
12
12
*Nutrition per serve
13
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Air-Fryer Carrot Fries Serves 4
What you need to do
5 carrots, peeled, cut into fries 1 tbsp. all-purpose flour 3 tbsp. olive oil 2 tbsp. vegan parmesan cheese to coat 3 garlic cloves, minced salt to taste
Preheat the air-fryer to 375°F (190°C). Place the carrot fries in a large bowl and toss in the flour until coated. In a small bowl, combine the olive oil, parmesan and minced garlic. Drizzle this mixture over the carrots and toss to coat before seasoning the carrots with salt. Place the carrots in the air fryer basket in a single layer and cook for 10-12 minutes until crispy. Work in batches if necessary, to ensure the carrot fries crisp up. Remove from the air fryer and sprinkle with parmesan to serve.
DF
LC
MP
V
Q
myfitnesspal
02834856
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
12 mins
155
12
10
3
3
*Nutrition per serve
15
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Green Pea Guacamole Serves 8
What you need to do
1 cup (140g) peas, frozen, tawed 2 jalapeños 2 tbsp. cilantro, chopped ¼ tsp. salt 2 avocados, mashed 2 green onions, sliced 1 lime, zested & juiced 1 tbsp. sunflower seeds, toasted
Defrost the peas in a pot of boiling water. Heat the broiler to high and broil one of the jalapeños, until the jalapeño has completely charred. Remove from the oven and when cool enough to handle, peel off the charred skin. Then deseed and mince. In a food processor, blitz the peas, roasted jalapeño, raw jalapeño, cilantro and salt. Process until almost smooth. In a bowl, combine the mashed avocado with the green onions, lime zest, lime juice and the pea purée. Season to taste with salt and garnish with sunflower seeds and additional peas to serve.
GF
DF
LC
MP
V
Q
myfitnesspal
04699438
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
10 mins
104
8
8
2
4
*Nutrition per serve
17
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Quinoa, Orange & Cranberry Salad Serves 4
What you need to do
For the salad: 1 cup (170g) quinoa, uncooked 1x 14 oz. (400g) can chickpeas, drained & rinsed 2 oranges, peeled, sliced ½ red onion, diced ½ cup (65g) cranberries, dried 4 tbsp. mint, chopped 4 tbsp. parsley, chopped 2 oz. (60g) rocket 3 tbsp. slivered almonds
Cook the quinoa according to package instructions. In a small bowl, combine all the dressing ingredients together and season with salt and pepper. In a large bowl, add the cooked quinoa, chickpeas, oranges, onion, cranberries, mint, parsley and rocket. Drizzle with the dressing and mix well to combine, then season with more salt and pepper to taste and serve.
For the dressing: 4 tbsp. apple cider vinegar juice of 1 orange 1 tbsp. olive oil 1 garlic clove, minced salt & pepper
Storage: Store in an airtight container in the refrigerator for up to 5 days.
GF
DF
MP
V
Q
N
myfitnesspal
04084464
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
15 mins
416
11
67
14
11
*Nutrition per serve
19
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Basil Pesto Hummus Serves 8
What you need to do
1 cup (165g) canned chickpeas, drained & rinsed ⅓ cup (80g) tahini 2 tbsp. olive oil 2 cloves garlic 4 tbsp. pine nuts juice of 1 lemon ½ cup (15g) basil leaves, packed 1 tsp. sea salt 4 tbsp. cold water
Add all of the ingredients into the food processor and blitz until smooth and creamy. Add more water if necessary to reach the desired consistency.
Storage: Store in an airtight container in the refrigerator for up to 5 days.
GF
DF
LC
MP
V
Q
myfitnesspal
04266501
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
0 min
170
10
16
6
4
*Nutrition per serve
21
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Red Cabbage Slow Cooker Serves 8
What you need to do
1 red cabbage, shredded 2 apples, peeled & chopped 2 onions, sliced 3 tbsp. coconut sugar 4 tbsp. apple cider vinegar ½ teaspoon allspice ½ teaspoon salt ¼ teaspoon black pepper
Place all of the ingredients into the slow cooker and mix well. Place the lid on the slow cooker and cook on LOW for 6 hours or HIGH for 4 hours. Serve hot.
GF
DF
LC
MP
V
myfitnesspal
13695460
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
7 hrs
75
0
19
2
4
*Nutrition per serve
23
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Carrot & Parsnip Soup Serves 6
What you need to do
1 tbsp. olive oil 1 onion, chopped 1 lb. (450g) carrots, peeled & chopped 1 lb. (450g) parsnips, peeled & chopped 2 cloves garlic, minced 1 tsp. ground turmeric 1 tsp. ground cumin ½ tsp. ground ginger ½ tsp. freshly ground black pepper 4 cups (960ml) vegetable broth 1 cup (240ml) water 6 tsp. oat cream, to serve 4 tsp. parsley, chopped, to serve
Heat the olive oil in a large pot over a medium heat, then add the onions and cook for 5 minutes, until softened. Add in the carrots and parsnips and cook for a further 5 minutes. Next, add the garlic, turmeric, cumin, ginger and pepper and cook for a further 2-3 minutes. Now add the vegetable broth and water and bring to the boil. Reduce the heat, cover and simmer for 15 minutes, until the parsnips and carrots are soft. Blend the soup with a hand blender and serve with a teaspoon of oat cream and some freshly chopped parsley.
GF
DF
MP
V
myfitnesspal
06846596
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
30 mins
150
4
29
3
4
*Nutrition per serve
25
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Spiral Sweet Potato Bake Serves 6
What you need to do
2.5 lbs. (1.1kg) sweet potatoes, finely sliced 2 tbsp. vegan butter, melted 2 tbsp. olive oil 2 garlic cloves, minced 1 tbsp. rosemary leaves, finely chopped salt & pepper
Preheat the oven to 350°F (180°C). Slice potatoes 3-4 mm thick and place in a large bowl. Drizzle with the melted butter and 1 tablespoon of the olive oil. Add the garlic, rosemary, and season with salt and pepper. Toss until the potatoes are well coated. Layer the sweet potato into a round skillet in a circular pattern and bake covered with tin foil for 30 minutes. Then remove from the oven and brush with the remaining 1 tablespoon of olive oil. Turn up the temperature to 430°F (220°C), remove the foil from the dish, and bake uncovered for a further 20 minutes. Serve immediately.
GF
DF
MP
V
myfitnesspal
01311325
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
50 mins
234
9
37
3
6
*Nutrition per serve
27
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Sweet Potato, Chickpea, Spinach & Coconut Curry Serves 6
What you need to do
4 tsp. coconut oil 1 tbsp. cumin seeds 1 white onion, chopped salt & pepper 3 cloves garlic, minced 4 tsp. ginger, grated 1 tsp. ground turmeric 1 tsp. ground coriander ¼ tsp. red chili flakes 1 sweet potato, peeled & chopped 1x 14 oz. (400g) can chickpeas, drained & rinsed, 1x 14 oz. (400g) can chopped tomatoes 1x 14 oz. (400g) can light coconut milk 5 oz. (140g) baby spinach
Heat the coconut oil in a large pot, over a medium heat. Add the cumin seeds and toast for about a minute, until fragrant. Next add in the onion, season with salt and pepper, and cook for 3 to 5 minutes until softened. Add the garlic, ginger, turmeric, coriander and red chili flakes. Sauté for 1-2 minutes, until the garlic softens. Add the sweet potato, chickpeas, chopped tomatoes and coconut milk. Stir to combine, cover, and simmer over a medium heat for 20-25 minutes, until the potatoes tender. Mash one-third of the potatoes to thicken the sauce, then stir in the spinach and cook until wilted. Season with the salt and black pepper to taste.
Serving suggestion: steamed rice, cilantro and lime wedges (not included in nutritional breakdown). Storage: Store in an airtight container in the refrigerator for up to 5 days, or in the freezer for up to 1 month. GF
DF
LC
MP
V
myfitnesspal
07763719
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
25 mins
25 mins
187
9
22
6
5
*Nutrition per serve
29
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Vegan Carrot Cake with Frosting Serves 12
What you need to do
1¾ cups (210g) all-purpose flour 2 tbsp. cornstarch 2 tsp. baking soda 1½ tsp. ground cinnamon 1 tsp. ground ginger ½ tsp. ground nutmeg ½ tsp. fine salt ¾ cup (255g) pure maple syrup ¾ cup (190g) applesauce, unsweetened 2 tbsp. molasses 4 tsp. apple cider vinegar 1 tsp. vanilla extract 1¼ cups (200g) carrots, shredded
Preheat the oven to 350°F (180°C). Prepare a silicone cake mould, or line a cake tin with parchment paper. In a large bowl, combine the flour, cornstarch, baking soda, cinnamon, ginger, nutmeg and salt. In another bowl, combine the maple syrup, applesauce, molasses, apple cider vinegar and vanilla extract, and whisk until smooth. Add the liquid mixture to the dry ingredients, along with the carrots and gently mix. The batter should be thick, but smooth. Transfer the batter into the prepared cake mould/tin and bake for 30-35 minutes or until a toothpick comes out clean from the center. Remove the cake from the oven and set aside on a wire rack to cool completely before serving.
GF
DF
MP
V
myfitnesspal
05348723
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
34 mins
144
0
35
1
3
*Nutrition per serve
31
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Cinnamon Apples Serves 4
What you need to do
1 tbsp. coconut oil 4 apples, peeled, cored & sliced ½ cup (120ml) cold water 1 tsp. cornstarch 3 tbsp. coconut sugar 1 tsp. ground cinnamon ¼ tsp. ground nutmeg ¼ tsp. ground ginger 1 tsp. vanilla extract
In a medium pot, heat the coconut oil over medium heat, add the sliced apples and sauté for 6 minutes. In a cup, mix together the cold water and cornstarch, and set aside. Add the coconut sugar, cinnamon, nutmeg, ginger, vanilla extract and cornstarch/water mixture to the apples, stir to combine. Bring to a gentle boil and continue cooking for 8-10 minutes, stirring occasionally, until the apples are tender. Serve the apples warm or cold.
Serving suggestion: Use as a side for desserts or as a topping for oatmeal, waffles, french toast or pancakes. Storage: Store leftovers in an airtight container in the refrigerator for up to 6 days, or freeze for up to 2 months. GF
DF
MP
V
Q
myfitnesspal
04890270
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
10 mins
130
4
26
0
4
*Nutrition per serve
33
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Frozen Matcha Yogurt Bark Serves 2
What you need to do
1 cup (235g) coconut yogurt 1-2 tsp. matcha powder 2 tbsp. maple syrup 4 strawberries, sliced 1 tsp. desiccated coconut 1 tsp. chia seeds 2 tbsp. pecans, chopped
In a bowl, mix together the yogurt, matcha powder and maple syrup. Spread the mixture onto a baking sheet lined with parchment paper and top with the strawberries, coconut, chia seeds and pecans. Place in the freezer for a minimum of 1 hour, until set solid. Chop it up into pieces and enjoy straight away.
GF
DF
V
N
myfitnesspal
09366671
Prep
Chill
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
1 hr
185
10
23
2
3
*Nutrition per serve
35
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