April Plant-Based Recipe Pack

Contents & Key

GF Gluten Free

DF Dairy Free

LC Low Carb (20g- serve)

MP Meal Prep/Freezer Friendly

HP High Protein (20g+ per serve)

V Vegetarian

Q Quick (under 30 mins)

N Contains Nuts

Weekly Shopping List

Fruits, Vegetables

Fruits

2 bananas

blueberries

1 lime

1 lemon

pineapple

Vegetables

3 cauliflowers

2 sweet potatoes

12 oz. (350g) potatoes

1 carrot

2 red onions

3 onions

bunch green onions (spring

onions)

3 bulbs garlic

root ginger

4 oyster mushrooms

4 shiitake mushrooms

1.7 lbs. (750g) mushrooms

bunch asparagus

cherry tomatoes

large bag spinach

broccoli

Fresh Herbs

parsley

thyme

basil

bay leaf

chives

Frozen

green peas

mixed berries

Plant-Based Produce Seeds, Baking, Spices

Cold

carton coconut milk

vegan butter

coconut cream

1.3 lbs. (570g) seitan

17.6 oz (500g) extra firm tofu

14 oz. (400g) silken tofu

Grains

rolled oats

cornstarch (corn flour)

rice

Nuts & Seeds

hemp seeds

chia seeds

walnuts

sesame seeds (optional)

coconut flakes

Baking

baking powder

baking soda

vanilla extract

70% dark chocolate

Dried Herbs & Spices

black pepper

ground cinnamon

ground cardamom

ground cumin

ground coriander

ground turmeric

cayenne pepper

paprika

red pepper flakes

garam masala

curry powder

Chinese five spice

onion powder

garlic powder

dried oregano

Cans, Condiments, Misc

Oils

olive oil

coconut oil

Sweeteners

maple syrup

coconut sugar

Boxed, Canned & Condiments

maca powder

peanut butter

vegetable broth (stock)

14 oz. (400g) can coconut milk

14 oz. (400g) can low fat coconut milk

14 oz. (400g) can chopped

tomatoes

tomato paste (puree)

1.8 lbs. (800g) tomato sauce

7 oz. (200g) roasted bell peppers

1 lb. (450g) can chickpeas

7 oz. (200g) can red lentils

dried red lentils

whole wheat spaghetti

pasta of choice

balsamic vinegar

tamari

mirin

vegetarian oyster sauce

box cheerios cereal

nutritional yeast

Misc/Other

sea salt

plant based vanilla protein powder

Sample Weekly Meal Planner

Mon

Sweet Potato Breakfast Scramble with Seitan

Tue

Sweet Potato Breakfast Scramble with Seitan

Wed

Cauliflower Steak with Roasted Red Pepper Sauce

Mediterranean Balsamic Tomato Pasta Salad

E.g. Protein Cereal Bars, Berry Protein Mousse, Pineapple Coconut Protein Smoothie

E.g. Protein Cereal Bars, Berry Protein Mousse, Pineapple Coconut Protein Smoothie

Mediterranean Balsamic Tomato Pasta Salad

Vegan Mushroom Stew with Coconut

Creamy Coconut Milk Oatmeal Vegan Mushroom Stew with Coconut

Thu Creamy Coconut Milk Oatmeal

Roasted Cauliflower Potato Soup

E.g. Protein Cereal Bars, Berry Protein Mousse, Pineapple Coconut Protein Smoothie

E.g. Protein Cereal Bars, Berry Protein Mousse, Pineapple Coconut Protein Smoothie

Chickpea Tikka Masala

Fri Garlic Cauliflower & Mushrooms

Roasted Cauliflower Potato Soup

Sat Garlic Cauliflower & Mushrooms

Vegan Lentil Bolognese

Sun Peanut Butter & Banana Green Smoothie Bowl Vegan Lentil Bolognese

Chickpea Tikka Masala

E.g. Protein Cereal Bars, Berry Protein Mousse, Pineapple Coconut Protein Smoothie Mongolian Seitan

E.g. Protein Cereal Bars, Berry Protein Mousse, Pineapple Coconut Protein Smoothie Meal Out - Enjoy!

E.g. Protein Cereal Bars, Berry Protein Mousse, Pineapple Coconut Protein Smoothie

Japanese TeppanyakiStyle Tofu Steak

Peanut Butter & Banana Green Smoothie Bowl

Serves 2

2 bananas

½ cup (75g) blueberries

1 cup (30g) spinach

⅓ cup (60g) cauliflower

8.4 fl. oz. (250ml) coconut milk, carton

1 tsp. maca powder

2 tbsp. hemp seeds

3 tbsp peanut butter

What you need to do

Place all the ingredients into a high-speed blender and blitz until smooth. Divide between 2 serving bowls and serve immediately.

Sweet Potato Breakfast Scramble with Seitan

Serves 2

1 tbsp. olive oil

2 sweet potatoes, diced

4 oyster mushrooms

½ red onion, diced

½ cup (120ml) vegetable broth

4 oz. (120g) seitan, cut into

strips

4 tbsp. parsley

salt & pepper

What you need to do

Heat the olive oil in a large skillet. Add the sweet potatoes and cook for 5 minutes, then stir in the mushrooms and red onion. Add the vegetable broth and continue cooking, then finally add the seitan and cook for a further 2-3 minutes.

Turn off the heat and stir in the fresh parsley. Season to taste with salt and pepper and serve immediately.

Creamy Coconut Milk Oatmeal

Serves 2

1 cup (80g) rolled oats

2 tbsp. chia seeds

½ tsp. ground cinnamon

¼ tsp. ground cardamom

pinch of salt

1 cup (240ml) canned coconut

milk

1 cup (240ml) water

1 tsp. vanilla extract

What you need to do

Combine the rolled oats, chia seeds, cinnamon, cardamom, and pinch of salt in a large pot. Stir in the remaining ingredients and place the pot over a medium heat, and bring to a simmer. Cook for 5 minutes, until the liquid has been absorbed.

Serve the oatmeal with your favorite toppings.

1 tsp. maple syrup *Nutrition

Storage: Leftovers can be stored in an airtight container in the refrigerator for 3-4 days.

Garlic Cauliflower & Mushrooms

Serves 4

4 tbsp. olive oil

½ onion, chopped

1 lb. (450g) mushrooms

½ head cauliflower, cut into florets

2 tbsp. vegetable broth

1 tsp. thyme leaves, chopped

2 tbsp. fresh parsley, chopped

4 cloves garlic, minced salt & pepper, to taste

What you need to do

Heat the oil in a large pot over a medium-high heat. Add the onion and sauté until softened.

Add the mushrooms and cook for 4-5 minutes, then add cauliflower and cook until golden and crispy, roughly 8-10 minutes.

Pour in the vegetable broth and cook for 2 minutes. Add the thyme, 1 tablespoon of parsley and the garlic, and cook for a further 1 minute. Season generously with salt and pepper, sprinkle with the remaining tablespoon of parsley, and serve.

Chickpea Tikka Masala

Serves 8

2 tbsp. coconut oil, or vegan

butter

½ large red onion, diced

3 cloves garlic, minced

½ tbsp. fresh ginger

salt & pepper

2 tsp. ground cumin

2 tsp. ground coriander

1¼ tsp. ground turmeric

2 tsp. cayenne pepper (reduce to 1 tsp. for less heat)

2 tsp. paprika

1 tbsp. garam masala

1 tsp. sea salt

½ tsp. ground black pepper

1 ½ tbsp. tomato paste

2 tsp. coconut sugar

1.8 lbs. (800g) tomato sauce

1 lb. (450g) canned chickpeas, drained

1 cup (240ml) canned coconut

milk

What you need to do

Heat the coconut oil In a large pot over a medium-high heat. Add in the onion, garlic and ginger, reduce the heat and season with salt and pepper. Continue to sauté until the onions are translucent and the ginger and garlic are fragrant, about 4 minutes.

Next add in the cumin, coriander, turmeric, cayenne pepper, paprika and garam masala. Stir into the onion mix to combine. Add in the tomato paste and a splash of water and sauté for 3-4 minutes.

Add in the tomato sauce and simmer for 5 minutes, then transfer into a blender. Season with a further 1 teaspoon of salt and ½ teaspoon of black pepper and add the coconut sugar. Blend until smooth, then transfer the sauce back into the pot.

Now add the chickpeas to the pot and stir to combine. Bring to a boil, then reduce to medium-low so that the mixture continues to simmer for 8-10 minutes. Half cover the pot with a lid, allowing the steam to escape.

Finally pour in the coconut milk and stir to combine. Allow to simmer for 3 minutes then taste the curry and season to taste with salt and pepper. Remove from the heat and squeeze the lime juice over the top of the curry and stir through.

1 tbsp. lime juice *Nutrition per serve

Vegan Mushroom Stew with Coconut

Serves 2

2 tsp. olive oil, divided

3 cups (300g) mushrooms, sliced

½ onion, sliced salt

1 tsp. ginger, fresh, grated

2 cloves garlic, chopped

1 tsp. curry powder

½ tsp. ground turmeric

½ tsp. ground cumin

½ tsp. paprika

⅓ cup (70g) red lentils, dried

1½ cups (360ml) water

1 cup (240ml) low fat coconut

milk, canned

1 tsp. cornstarch

4 cups (120g) spinach

2 tsp. lemon juice

What you need to do

Heat the olive oil in a large pot over a medium heat. Add the sliced mushrooms, onion and a pinch of salt. Cook, stirring often, for 5 minutes until the mushrooms and onions have softened.

Lower the heat and add the ginger, garlic, curry powder, turmeric, cumin and paprika. Cook for 1-2 minutes, until fragrant.Then add the lentils and water and cook for 20 minutes, until the lentils are cooked.

Now add the coconut milk and simmer for 2-3 minutes. Then add the cornstarch and cook until the stew has thickened.

Turn off the stove and stir in the spinach, add a squeeze of lemon and salt to taste.

Vegan Lentil Bolognese

Serves 2

5 oz. (140g) whole wheat

spaghetti

½ small white onion

2 clove garlic, minced

1 celery stalk

1 carrot

1 tbsp. olive oil

1 tsp. oregano, dried

4 tbsp. fresh basil, plus extra for garnish

1 tbsp. tomato paste

14 oz. (400g) can chopped

tomatoes

7 oz. (200g) canned red lentils, drained

1 tsp. balsamic vinegar

1 tbsp. tamari

1 bay leaf

½ cup (120ml) water

½ tsp. salt

1 tsp. coconut sugar

2 tbsp. walnuts, chopped

1 tbsp. nutritional yeast

What you need to do

Cook the pasta according to the instructions on the packaging

Cut the onion, garlic, celery and carrot cut into rough chunks and place into the food processor. Pulse to mince the vegetables.

Heat the olive oil in a medium sized pot over a medium heat and add the minced vegetables. Cook, stirring often, until the vegetables become translucent.

Next add the oregano and chopped basil leaves, and cook for 1 minute. Then add the tomato paste, chopped tomatoes, lentils, balsamic vinegar, tamari, bay leaf and water. Allow to simmer for 10 minutes.

Season the sauce with salt and coconut sugar. Add the walnuts and cooked spaghetti and cook for a further 4 minutes.

Serve the lentil bolognese topped with nutritional yeast and basil leaves.

Roasted Cauliflower Potato Soup

Serves 4

2 potatoes, peeled & chopped

½ head of cauliflower, chopped into florets

1 garlic clove

¼ red onion, chopped

3 tbsp. olive oil

salt & pepper

1½ cups (360ml) vegetable broth

4 tbsp. coconut cream

1 tsp. fresh thyme

What you need to do

Preheat the oven to 400°F (200°C).

Add the potatoes, cauliflower, garlic, onion, olive oil, salt and pepper to a baking dish and cover with kitchen foil.

Place the vegetables into the hot oven to bake for 25 minutes, then remove the kitchen foil and continue to bake for a further 10 minutes uncovered.

Add all the ingredients into a blender, along with the hot vegetable broth, and blend until smooth.

Serve the soup topped with coconut cream and thyme leaves.

Japanese Teppanyaki-Style Tofu Steak

Serves 2

17.6 oz. (500g) extra firm tofu, sliced

2 tbsp. olive oil

½ white onion sliced

1 green onion, thinly sliced

2 cloves garlic minced

4 shiitake mushrooms, thinly sliced

salt & pepper

1 tbsp. chives, chopped

Sauce:

2 tbsp. mirin

1 tbsp. tamari

1 tbsp. vegetarian oyster sauce

2 tsp. coconut sugar

freshly ground pepper

What you need to do

Press the tofu to drain out any excess water.

Meanwhile, prepare the sauce by mixing all the sauce ingredients together in a bowl, and set aside.

Heat 1 tablespoon of olive oil in a large skillet over a medium heat and sauté the white onion until translucent. Then add in the white parts of the green onion and the garlic, and cook until browned.

Add in the mushrooms and season to taste with salt and pepper. Cook for 2-3 minutes, stir through the chives, then remove the mushrooms to a plate and set aside.

In the same skillet, add the remaining tablespoon of olive oil and sauté the tofu until golden brown on all sides. Add the mushrooms back into the pan and pour in the sauce, then allow to cook for 2 minutes.

Serve garnished with the remaining green onion.

Cauliflower Steak with Roasted Red Pepper Sauce

Serves 2

1 cauliflower head, cut into steaks, 1 inch thick

9 oz. (250g) potatoes, cut into wedges

1 tsp. onion powder

1 tsp. garlic powder

½ tsp. paprika

1½ tbsp. olive oil

1¼ tsp. salt

7 oz. (200g) roasted bell peppers, jarred, drained

1 clove garlic

1½ tsp. coconut sugar

black pepper

1 tbsp. parsley, chopped

What you need to do

Preheat the oven to 350°F (180°C).

Place the cauliflower and potatoes on a baking sheet. In a small bowl, mix together the onion powder, garlic powder, paprika, olive oil and 1 teaspoon of salt. Pour this mixture over the cauliflower and potatoes ensuring an even coating.

Place the baking sheet into the hot oven and bake the vegetables for 30-35 minutes, or until the cauliflower and potatoes are fork tender. Turn the cauliflower halfway through the cook.

Meanwhile place the roasted bell peppers, garlic, coconut sugar and remaining ¼ teaspoon of salt into a blender. Blitz to smooth and set aside.

Once cooked, serve the cauliflower steaks and potatoes with the roasted bell pepper sauce. Season with extra salt and black pepper, and garnish with parsley.

Mediterranean Balsamic Tomato Pasta Salad

Serves 2

5.3 oz. (150g) pasta

5.3 oz. (150g) asparagus, cut into pieces

1 cup (150g) green peas

1 tbsp. olive oil

1⅓ cups (200g) cherry tomatoes

2 cloves garlic, minced

2 tsp. coconut sugar

4 tbsp. balsamic vinegar

4 tbsp. water

¾ tsp. salt

¼ tsp. baking soda

1 tbsp. cornstarch

4 cups (120g) spinach

4 tbsp. fresh basil leaves, chopped

What you need to do

Cook the pasta according to instructions on the packaging. During the final 5 minutes of cooking time, add the peas and asparagus to cook with the pasta. Once cooked, drain off the water.

While the pasta is cooking, heat the olive oil in a medium sized pot over a medium heat. Add the cherry tomatoes and cook until the skins become golden, then add the minced garlic and cook for a further 2-3 minutes.

Next add the coconut sugar, balsamic vinegar, water, salt and baking soda. Mix to combine and simmer for 2 minutes.

Dissolve the cornstarch in a little water and add to the pot. Continue cooking until the sauce thickens, and bring to a boil for 1 minute. Then turn off heat and stir in half of the spinach.

Add the pasta, asparagus and peas to the tomato sauce, along with the remaining spinach and basil and stir to combine.

Mongolian Seitan

Serves 4

For the Mongolian sauce:

2 tsp. olive oil

½ tsp. grated ginger

3 cloves garlic minced

⅓ tsp. Chinese five spice

⅓ tsp. red pepper flakes

½ cup (120ml) tamari

½ cup (100g) + 2 tbsp. coconut sugar

2 tsp. cornstarch

2 tbsp. cold water

For the seitan:

1½ tbsp. olive oil

1 lb. (450g) seitan, cut into 1inch pieces

For serving:

1 tbsp. toasted sesame seeds

3 green onions, sliced

3 cups cooked rice

1 broccoli, florets, steamed

What you need to do

Make the sauce by heating the olive oil in a small pot over a medium heat, add the ginger and garlic, stirring constantly. Then add the Chinese five spice and red pepper flakes and cook for 1 minute, until fragrant.

Add the tamari and coconut sugar to the pot and stir well. Reduce the heat to medium-low, and let the sauce simmer gently until the coconut sugar has dissolved and the sauce is slightly reduced, roughly 5-7 minutes. Continue to stir the sauce occasionally to stop it from sticking.

Whisk together the cornstarch and cold water, then add it to the sauce and stir through. Cook for a further 2-3 minutes, until the sauce has thickened slightly. Then reduce the heat to the lowest setting and simmer until ready to add to the seitan.

To cook the seitan, heat the olive oil in a skillet over a medium-high heat. Add the seitan and cook, stirring frequently, for 4-5 minutes. Reduce the heat to low and add the sauce, stirring to coat all of the seitan pieces in the sauce.

Remove the skillet from the heat. Serve the seitan hot with rice and steamed broccoli. Garnish with sesame seeds and green onions.

Protein Cereal Bars

Serves 12

For the treats:

10 oz. (280g) cheerios cereals

1 cup (250g) creamy peanut

butter

½ cup (120g) maple syrup

4 tbsp. coconut oil

1 tsp. vanilla extract

pinch of salt

3.5 oz. (100g) 70% dark

chocolate

pinch of flaked sea salt

What you need to do

Prepare 12 silicone muffin cups.

Roughly chop half of the cereal and keep the remaining half whole. Place in a large bowl.

Add the peanut butter, maple syrup and coconut oil to a small pot over a low heat. Mix until smooth and well combined, then remove from heat and stir in the vanilla extract.

Add the peanut butter mixture to the bowl with the cereal and stir until the cereal is completely coated. Divide this mixture equally between each of the prepared muffin tins, filling about ⅔ of the way up the side of the cup. Then gently flatten the top so it is even and compact.

Now make the chocolate topping by placing the chocolate into a glass bowl and microwaving it on high in 30 second intervals, stirring in-between, until the chocolate has completely melted. Alternatively, melt the chocolate in a small non-stick pot over a very low heat.

Pour a small spoonful of melted chocolate over each muffin cup and tilt to spread the chocolate evenly over the top. Place the muffin cups into the freezer for 30 minutes for or until the bars are completely cool and the chocolate has hardened. Sprinkle the cups with sea salt before serving.

Cups can be stored in an airtight container in the freezer for up to 3 months.

Berry Protein Mousse

Serves 4

14 oz. (400g) silken tofu

1 tbsp. maple syrup

8 oz. (225g) frozen berries

4 tbsp. coconut flakes, to serve additional berries, to serve

What you need to do

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

Divide the mixture equally between 4 serving bowls/glasses and chill for 6 hours or overnight.

Serve the mousse cold topped with some extra fresh berries and coconut flakes on top.

Pineapple Coconut Protein Smoothie

Serves 1

6 oz. (170g) pineapple chunks

4 oz.(120ml) coconut milk,

carton

1 tbsp. grated fresh ginger

1 tsp. ground turmeric

pinch black pepper

1 scoop (30g) plant based

vanilla protein powder

What you need to do

Place all the ingredients into a high speed blender and blitz until smooth. Pour into a glass and serve immediately.