Plant-Based Cookbook The Beginner's Guide For Plant Based With 3 Weeks Meal Plan For Healthy Eating. (Vegan Cookbook) E-Book

Ella Katie

• Herausgeber: Chssm
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2020

Beschreibung

If you desire to adopt plant-based diet, but do not have any idea about what food to prepare, this plant-based diet cookbook for beginners is what you need.
This recipe cookbook offers healthy and delicious plant-based meals you will surely love!
Here are things you will learn from this book:
•    The basic principles of plant-based diet
•    The benefits of plant-based meals)
•    What is plant-based
•    Foods to eat and avoid
•    A shopping list that will help you to know the ins and outs of a plant-based diet
•    21-day meal plan that will make it easy for you to kick start as a beginner
•    Mouth-watering recipes that are delicious and very easy to prepare
The recipes cover the following categories:
Breakfast 
Lunch 
Dinner 
Soup 
Salad 
Drinks and smoothie 
The recipes are simple and quick to prepare, you will really enjoy them.
If you battle with any chronic condition this cookbook will help you to control it and grant you the healthy lifestyle you ever desire. Get it now!

Leseprobe

Plant-Based Cookbook

The Beginner's Guide For Plant Based With 3 Weeks Meal Plan For Healthy Eating. (Vegan Cookbook)

Ella Katie

Copyright © 2019 Ella Katie

All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law.

Limit of Liability/Disclaimer of Warranty: While the publisher and author have used their best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not be suitable for your situation. You should consult with a professional where appropriate. Neither the publisher nor author shall be liable for any loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages. All images by the author

Table of Contents

INTRODUCTIONS

What Is Plant-Based Diet

Benefit Of Plant Based Diet

Foods You Can Eat On Plant-Based Diet

Plant-Based diet Shopping List for you

Foods to Avoid or Minimize on plant-based diet

Foods to avoid in plant-based

Breakfast Recipes

Oatmeal Pumpkin Pie

Pudding Cardamom Orange Rice

Wheat Pumpkin Bread Minis for vegan

Black Bean Chili Sweet Potato

Avocado & strawberry ices

Blueberry Protein Smoothie for Breakfast

Corn, Edamame and Quinoa Salad with Lemon-Dijon Vinaigrette

Avocado Toast

Orange Julius Protein Shake for vegans

Vegan Almond Blueberry Pancakes

The Roman Tofu Scramble

Hearty Vegetarian Chili

White Bean Avocado Toast

Peanut Butter Banana Overnight Oats

Flaxseed Oatmeal with Blueberries

Lunch Recipes

Coronation tofu salad

Chopped thai kale salad

Roasted Fennel Orange Olive Salad

Original Potato Salad

Plant Based Slow Cooker Chili Recipe

Slow Cooker Pumpkin Chili

Herbed Wild Rice Stuffed Potatoes Recipe

Avocado Hummus Bowl

Black Bean Tacos with Mango

Dinner Recipes

Vegetarian Stuffed Peppers

Pineapple Fried Rice

Simple Lentil Veggies Loaf

Slow Cooker White Bean Stew

Black Beans-Tomato Chili

Black Bean-Quinoa Buddha Bowl

Roasted Cauliflower & Potato Curry Soup

Stuffed Sweet Potato with Hummus Dressing

3 Weeks Meal Plan

Week: One

Week: Two

Week: Three

Salad Recipes

Vegan Caesar Salad

Quinoa Salad With Orange & Lime Dressing

Apple, walnut and radicchio salad

Sweet potato, quinoa salad with kale, and maple tahini dressing

Chickpea barbecue Salad

Edamame Salad with Cilantro Lime Dressing

Sesame Bok Choy

Spinach and Radicchio Salad with Lemon Vinaigrette

Quinoa Mason Jar Salads

Soup Recipes

Carrot Red Lentil Soup

Chickpea Tortilla Soup

Arborio Rice and White Bean Soup

Golden Butternut Squash Soup

Creamy Cauliflower Pakora Soup

Chipotle Butternut Squash Soup

Greek Lentil Soup (Fakes)

Main Recipes

Quick Garlic plus Herb Mushroom Quinoa

Copycat Cafe Rio Cilantro Lime Quinoa

Tofu, Asparagus, and Red Pepper Stir-Fry with Quinoa

Sweet Korean Lentils

Glazed Carrots Ginger-Orange

Whole-Grain Cinnamon Pita Chips

Indonesian Satay Stuffed Sweet Potatoes

Tofu Teriyaki "Fried" Rice

Simple Black Bean Burger

Snacks & Side Dish

Honey Mustard Glazed Carrots

Easy Oven-Baked Tomato Risotto

Cinnamon Sugar Pita Chips

Quick Garlic Bok Choy Recipe

Lemon Roasted Brussels sprouts and Linguine

Sunflower lemon Lentil Dip

Lemon Roasted Brussels Sprouts and Linguine

Avocado Wontons

Popcorn, blackberries and walnuts

Apples and almonds

Chai-Spiced Candied Nuts

Condiment & Dressing Recipes

Bourbon Bacon Jam

Basic Ranch Dressing

Horseradish Sauce Recipe (Homemade)

Pesto

Mustard

Lemon Ginger Avo Mayo

Smoothies & Drinks Recipes

Swiss chard with Onions & Garlic

Simple Mango Green Smoothie

INTRODUCTIONS

Plant-based diet focuses on foods from plant sources, reduces animal product consumption and processed foods as well. It is very rich in fiber, vitamins, minerals, and healthy fats. Adopting the lifestyle of eating plant-based diet will help you to prevent all kinds of chronic conditions such as type-2 diabetes, heart disease, certain types of cancer etc, effectively stimulate weight loss and improve overall health.

If you battle with any chronic condition this cookbook will help you to control it and grant you the healthy lifestyle you ever desire.

The guide and mouth-watering recipes together with the meal plan in this cookbook will be of good help for you as a beginner, to easily control your calorie consumption as well as your nutrition, making it possible for you to eat a balanced diet every single day.

So, your aim of achieving weight loss and the desire to eat a balanced diet every day will become possible after completing this cookbook. Vegans can also enjoy all the recipes in this cookbook as it does not contain any animal or animal product.

Before jumping to the recipes it will be good you know what plant-based diet is all about, let’s go there!

What Is Plant-Based Diet

A plant-based diet focuses on fresh, whole ingredients, and unprocessed foods. Food that are originated from plant sources which include grains, legumes, vegetables, nuts and meat substitutes, like tofu and many others. Plant-based diet focuses on plant foods while cutting down on processed foods and animal products. It guarantees weight loss and total health improvement.

Plant-based diet is more of a life-style that does not have clear explanation. It is not a confirmed diet.  It all depends on the amount of animal products you includes in your diet.

The basic principles of plant-based diet can be a better guide for you:

1. Focuses on plants organic foods, like whole grains, vegetables, fruits, nuts, legumes, and seeds, for your daily consumption

2.  Avoid the consumption of refined foods, such as white flour, added sugars, and processed oils

3. Limits or Stay away from the consumption of animal products

4.  Consume only plant-based foods

Plant-based diet is not a vegan or vegetarian diets although they are somehow similar

Vegan diet don’t include the consumption of animal and animal products, such as poultry, meat, seafood, honey eggs etc. the same with some vegetarian apart from some vegetarian that consume seafood, eggs, honey etc.

The recipes in this book are selected to favor vegan, vegetarian and you who want to avoid animal products and processed food in your diets.

Benefit Of Plant Based Diet

Consuming plant-based diet has a lot of health benefit that helps to lower some health risk and reduce symptoms of certain chronic diseases like obesity, high blood pressure, heart disease, cholesterol, type 2 diabetes and certain types of cancer.

1. Plant-based diet help to lower blood pressure: constant consumption of potassium-rich foods like legumes, whole grains, seeds, nuts, vegetables and all fruits which also contain vitamin b6 help to lower blood pressure.

2. It helps to lower cholesterol and heart disease: plant-based diet does not contain any cholesterol which guarantees a healthy heart due to the type and quality of foods the plant-based diet contains. According to research people who adopt a healthy plant-based diet that are rich in legumes, whole-grains, nuts, vegetables and all fruits  had a considerably lower rate of cholesterol and lower risk of developing heart disease and it is the simplest way to lower cholesterol than those who adopt non-plant-based diets like fish, egg, meat, poultry and so on.

Eliminating the consumption of refined grains, sugary drinks and fruit juice and consuming the right diet help to lower cholesterol and prevent heart disease.That is why sticking to plant-based diet is the best choice for you.

3. Plant-based diet guarantees better blood sugar: Plant-based die is very rich in fiber. Fiber is one of the best ways to fight high blood sugar. It reduces the assimilation of sugar in our blood stream. According to research, plant-based diets have been proven to be a better way to improve blood sugar level in people with diabetes

4. Weight Loss: Adopting plan-based diet and cutting down on processed food help you to keep fit and lose weight. When you eat plenty of vitamins, minerals and fiber, and also reduce or eliminate the consumption of process foods it makes you lose weight naturally.  According to research plant-based diet are very effective for weight loss and also help you to keep fit for a very long time

5. Cancer: Adopting plant-based diets help you to improve your chances of not contacting cancer (staying away from alcohol and smoking will help as well.)  Research said that plant-based reduces risk of certain kinds of cancer. Cancer like breast and colorectal cancer can be contacted from some unhealthy animal foods.

Foods You Can Eat On Plant-Based Diet

When considering following a plant-based diet, consider focusing on foods that centered around plan-based and consume less of processed food, animal and animal product.

Foods like poultry, dairy, eggs, seafood and meat should be used more as a support to a plant-based diet, they are not too important in plant-based you can do without them.

Plant-Based diet Shopping List for you

1. Vegetables to consider:

Kale| tomatoes| spinach| broccoli| carrots| celery cauliflower| onions| asparagus| Brussels sprouts| Edamame| zucchini| squashes| peppers| cucumbers and so on.

2. Fruits:

Peaches| Berries (such as blueberries, Raspberries, blackberries, Strawberries, and Cherries)| citrus pineapple| oranges| bananas| lemons| limes| honeydew| pears| kiwifruit| and so on

3. Whole grains:

Rolled oats| tortillas| brown rice| wild rice| farro| quinoa| pasta| barley| and so on

4. Healthy fats:

Avocados oil| olive oil| coconut oil| unsweetened coconut|, almond oil| and so on

5. Starchy root veggies:

Irish Potatoes| butternut squash| sweet potatoes| and so on

6. Seeds, nuts and nut butters:

Almonds| macadamia nuts| Chia seeds| Pecans| cashews| pumpkin seeds| Flaxseed| natural peanut butter|

tahini| Walnuts| sunflower seeds and so on. Raw seeds and nuts give you healthy fat (like omega-3) and protein

7. Condiments:

Salsa, nutritional yeast, mustard, soy sauce, lemon juice, vinegar, and so on

8. Legumes and beans:

Peas| Hummus| lentils| chickpeas| black beans| White beans| red beans| peanuts| and so on

9. Unsweetened plant-based milks:

Coconut milk| Hemp milk| cashew milk| almond milk|, Oat milk| rice milk| and so on

10. Spices, herbs and seasonings:

Rosemary, basil, Cinnamon, Thyme, turmeric, curry, oregano, Chili powder, black pepper, salt, and so on for sweeteners consider these: dates| agave syrup | honey | maple syrup| molasses|

11. Beverages:

Tea, coffee, sparkling water, and so on

Foods to Avoid or Minimize on plant-based diet

People who adopt plant-based diet, consumes only organics foods that focuses around plant, avoiding any processed food and minimizing animal product.

When buying food item from grocery store buy fresh foods and if you are buying any food item with label consider ones with very little ingredients

Foods to avoid in plant-based 

1.  Fast food:

French fries| Cheese| burgers| nuggets| hot dogs| chicken| and so on

2. Refined grains:

White bread | white pasta| bagels | White rice | and so on

3. Added sugars and sweets:

Table sugar soda| juice| candy| pastries| cookies| sweet tea| sugary| and so on

4. Processed animal products:

Lunch meats| bacon|, beef jerky| cereals|, Sausage| and so on

5. Processed vegan-friendly foods:

Plant-based meats like Tofurkey| vegan butters| faux cheeses| and so on

6. Packaged foods:

Crackers | cereal bars| chips | frozen dinners| and so on

7.  Artificial sweeteners: Equal| Sweet’N Low| Splenda| and so on

If you desire to support the plant-based with animal product, the best place to purchase from is local farm to get the organics.

Conclusion

Adopting the lifestyle of eating plant-based diet requires proper planning to get the required calories and nutrition your body needs on a daily basis.

As a beginner I will advise you to start slowly to enable your body to adopt the new diet as well as the change in the amount of certain nutrients like fibre and many others. Plan-based way of eating will surely eliminate all chronicle disease, enables you to lose weight with ease and boost your health.

The nutritional information in this cookbook should be considered only as an estimate, it may differ depending on your choice of ingredients or preparation on each recipe. You can always consult a dietician for a better advice if there is a need.

Breakfast Recipes

Oatmeal Pumpkin Pie

Total Time: 10 minutes

Servings: 4

INGREDIENTS:

1 cup of old-fashioned rolled oats

1/4 cup pumpkin puree 

1 3/4 cups of almond milk

1/2 teaspoon of vanilla extract

1/2 cup of chopped pecans

1/4 teaspoon of ground nutmeg

1/2 teaspoon of ground cinnamon

1/4 cup of maple syrup

INSTRUCTIONS:

1. In a small saucepan over medium heat, place the oats along side with milk and bring to a boil.

2. Lower the heat and simmer for about 3-5 minutes or until it get to your desired consistency, stir but not often.

3. Add the cinnamon pumpkin, vanilla and nutmeg, stir and cook for a minute until heated through

4. Garnish with maple syrup and pecans (optional) and serve immediately.

Per serving: Calories: 288 | Protein: 5.6g | Carbohydrates: 38.5g | Fiber 5.1g | Fat: 13.6g |

Pudding Cardamom Orange Rice

Total Time: 15 minutes

Servings: 4

INGREDIENTS:

2 cups of rice cooked

1 teaspoon orange zest

1 cup of plant-based milk (like almond or cashew)

1/2 cup of raisins blueberries

1 teaspoon of cinnamon

1 Tablespoon of vanilla

1/2 teaspoon cardamom

1 Tablespoon maple syrup Optional

Salt to taste (Optional,)

Optional Toppings

1/4 teaspoon Cardamom Date Paste

Chopped walnuts

INSTRUCTIONS:

1. Place the rice in the pot alongside with the milk and cook over low heat and let the contents to be thick

2. Blend a portion of the rice as it still cooking with immersion blender and return it back to the pot.

3. Add all the other ingredients to the pot (except walnuts and dates for topping) stir and cook heated through, thin with additional almond or cashew milk (optional)

4. Top with date paste and walnut if desired and serve immediately. Enjoy!

Note: if you are using maple syrup you don’t date paste

Per serving: Calories: 425| Protein: 7g | Carbohydrates: 93g | Fiber 3g | Fat: 1g |

Wheat Pumpkin Bread Minis for vegan

Total Time: 30 minutes

Servings: 24

DRY INGREDIENTS:

2 teaspoons of ground cardamom

4 cups of whole wheat flour

1 tablespoon plus 2 teaspoons ground cinnamon

2 teaspoon of ground allspice

1 tablespoon of baking powder

1 teaspoon of ground ginger

1 teaspoon of baking soda

1/2 teaspoon of ground nutmeg

1/2 teaspoon of ground cloves

1/2 teaspoon of salt

WET INGREDIENTS:

3 cups unsweetened nondairy milk

1 1/2 cups of pureed pumpkin about 1-15 oz can

2 cups of packed brown sugar

1/2 cup of mild oil or extra pureed pumpkin or substitute applesauce

1/4 cup of ground flaxseed

1 tablespoon of vanilla extract

INSTRUCTIONS:

1. Preheat your oven to 350F degrees and apply oil on mini pumpkin pan or place muffin liners in a 12” muffin pan.

2. In mixing bowl, mix all the dry ingredients and put aside.

3. In a small bowl, mix the wet ingredients and then pour it inside the dry mixed ingredients and mix until well mixed.

4. Pour the batter into the mini pumpkins pan and bake for 18-22 minutes.

5. When the baking time is completed insert toothpick and check if it will come out clean.

6. Remove from the oven and let it cool to room temperature before serving. Enjoy!

Per serving: Calories: 210 | Protein: 4g | Carbohydrates: 36g | Fiber 3g | Fat: 6g |

Black Bean Chili Sweet Potato

Total Time: 45 minutes

Servings: 6

INGREDIENTS:

1 medium white or yellow onion (diced)

1 tablespoon of coconut or olive oil

3 medium-sized sweet potatoes (washed clean and cut into small sizes let the potatoes be organic 3 potatoes yield -4 cups)

1 16-oz jar salsa (chunky is best)

1 15-oz can black beans (with salt if unsalted, add more salt and slightly drained)

2 cups of vegetable stock

2 cups of water

OPTIONAL SPICES:

1 Tablespoon of chili powder

2 teaspoons of ground cumin

1/2 teaspoon of ground cinnamon

1/2 tsp chipotle powder

1-2 teaspoons of hot sauce

FOR SERVING (optional)

Chopped red onion

Fresh cilantro

Guac or Avocado

Lime juice

INSTRUCTIONS:

1. Heat oil in a large pot over medium heat and add onions, salt and pepper to taste, cook and stir until tender and translucent.

2. Add potatoes and your desired spices, cook for about 3 minutes.

3. Add vegetable stock, salsa, and water. Reduce the heat to low heat and bring to simmer, add the black beans and then cover and cook until the potatoes is very tender and soup thickened, for about 20-30 minutes.

4. Remove soup from the heat and let it sit some hours or over the night so to get best flavor of the soup

5. Serve soup with fresh cilantro, avocado, onion, and lime juice. Enjoy!

Per serving: Calories: 213 | Protein: 6.8g | Carbohydrates: 47g | Fiber9.1g | Fat: 0.6g |

Avocado & strawberry ices

Total Time: 5 minutes

Servings: 4

INGREDIENTS:

1 avocado (peeled and roughly chopped)

200g ripe strawberries (hulled and chopped)

1/2 teaspoon of vanilla extract

2 teaspoons of balsamic vinegar

1-2 teaspoons of maple syrup (optional)

INSTRUCTIONS:

1. In a food processor or blender, add the avocado, vanilla, vinegar and strawberries (put aside 4 pieces for topping) and process until smooth. Taste and add the maple syrup if you want.

2. Pour mixture in a 4 containers with a lid and add the reserved strawberry in each one of them, cover well and put in a freezer. You can also serve immediately. Enjoy!

Per serving: Calories: 94| Protein: 3g| Carbohydrates: 4g| Fiber: 3g| Fat: 7g |

Blueberry Protein Smoothie for Breakfast

Total Time: 5 minutes

Servings: 1

INGREDIENTS:

1 1/2 cups of coconut or almond milk, unsweetened

1/2 cup of oats (rolled or quick)

1 cup of fresh or frozen blueberries

1 scoop Vega One Nutritional Shake

INSTRUCTIONS:

1. Combine all ingredients in a blender and blend until very smooth. Serve right away or chill before serving. Enjoy!

Per serving: Calories: 442 | Protein: 28.9g | Carbohydrates: 62g | Fiber: 6.8g | Fat: 12.6g |

Corn, Edamame and Quinoa Salad with Lemon-Dijon Vinaigrette

Total Time: 25 minutes

Servings: 7-8

INGREDIENTS:

QUINOA:

2/3 cup of water

1/3 cup of quinoa

SALAD:

1 1/2 cups of frozen, shelled edamame

1 (15-ozor 16-oz) can black beans

3 cups of frozen corn

1/2 cup of cilantro (chopped)

6 green onions (chopped)

4 cloves of garlic (minced)

1 cup of red pepper (chopped)

VINAIGRETTE:

2 tablespoons of smooth Dijon mustard

6 tablespoons of lemon juice

1/4 cup reduced-sodium soy sauce (you can use Kikkoman Less Sodium Soy Sauce)

2 tablespoons of olive oil

INSTRUCTIONS:

1. In your saucepan, add water and the quinoa and follow the package instruction to prepare it.

2. Rinse and drain the corn, edamame, and black beans with a colander and transfer to a large-sized bowl.

3. Add the cilantro, red pepper, green onions, red pepper, and the quinoa.

4. In a medium sized bowl, combine the soy sauce, lemon juice, olive oil mustard and whisk very until combined.

5. Pour dressing over the veggies and place in the fridge for an hour or more before serving. Enjoy!

Per serving: Calories: 183| Protein: 8g | Carbohydrates: 30g | Fiber: 7g | Fat: 5g |

Avocado Toast

Total Time: 5 minutes

Yield: 1Serving

INGREDIENTS:

1/2 ripe avocado

1 slice of bread (you can make the bread thick-sliced whole-grain bread best)

A pinch of salt

INSTRUCTIONS:

1. Toat the slice bread until firm and golden brown.

2. Remove the pit and scoop out the avocado flesh with a spoon and place in a small bowl and then mash it up with a fork until very smooth, season with salt to taste.

3. Spread the toasted bread with the mashed avocado and serve immediately or with toppings of choice. Enjoy!

Per serving: Calories: 237 | Protein: -g | Carbohydrates: 21.4g | Fiber: 8.6g | Fat: 15.8g |

Orange Julius Protein Shake for vegans

Total Time: 5 minutes

Servings: 1

INGREDIENTS:

1 cup of orange juice (fresh is best)

1 cup of ice

1/2 banana

3 tablespoons of high-quality vegan vanilla protein powder

INSTRUCTIONS:

1. In an immersion blender, combine all the ingredients and blend. Serve immediately and enjoy

Vegan Almond Blueberry Pancakes

Total Time: 30 minutes

Yield: 4-6 Serving

INGREDIENTS:

Dry Ingredients:

1 cup of all-purpose flour (flittered)

1/2 teaspoon of baking soda

2 teaspoons of baking powder

2 tablespoons of pure cane sugar

1/2 teaspoon of salt

Wet Ingredients:

3/4 cup + 1 tablespoon of Vanilla or Original (Unsweetened) Almond Milk

1 teaspoon of vanilla extract

Add-ins:

1 pint fresh blueberries

Coconut oil, for the skillet

INSTRUCTIONS:

1. Combine the flour, baking soda sugar, baking powder, and salt in a medium-sized bowl and mix until well mixed.

2. Measure out the vanilla extract and Almond Breeze Almond Milk in a small-sized bowl.

3. In a skillet over medium heat, Heat oil, add 4-5 blueberries in each of the pancake, nestle them well into the pancake.

4. Add the pancake to the skillet and cook for 4-5 minutes, flip when small bubbles form on the surface of the pancake, lower the heat to medium-heat and continue cooking until the pancake turns golden brown, for more 2 minutes.

5. Remove the pancake from the skillet and repeat the process with rest of them (batter). Add more oil if needed.

6. Preheat your oven to 200 F degree, transfer the cooked pancakes to a baking sheet and place to the oven.

7. Drizzle with warm maple syrup and top with some blueberries. Serve and enjoy!

The Roman Tofu Scramble

Total Time: 35 minutes

Yield: 4 Serving

INGREDIENTS:

1 (14-oz) block tofu (firm drained and pressed)

1 teaspoon olive or vegetable oil

1 medium onion (diced)

1/2 teaspoon of dried oregano

3 tablespoons of nutritional yeast

1 large tomato (diced)

1 teaspoon of onion powder

1 teaspoon of garlic powder

1/2 teaspoon of turmeric

1/2 teaspoon of dried thyme

1/2 teaspoon of dried basil

1/2 cup of vegan mozzarella shredded

1/2 teaspoon of kala namak

1 green pepper (diced)

1 (14-oz) package vegan Italian sausages (sliced)

2 cloves of garlic (minced)

5oz arugula

1 red pepper (diced)

INSTRUCTIONS:

1. In a large saucepan, heat the oil over medium-high heat, add the onion and cook for 5 minutes.

2. Crumble tofu and add to the pan together with the nutritional yeast, garlic powder, oregano, onion powder, turmeric, basil, kala namak thyme. Stir well and let the tofu coat with the herbs and spices.

3. Add tomato, garlic, peppers, and sausage and cook until heated through, for about 10-15 minutes

4. Remove from heat and fold with the arugula and then top with shredded mozzarella, cover for a few minutes and let the cheese the melt. Serve immediately.

Hearty Vegetarian Chili

Total Time: 30 minutes

Yield: 9 Serving

INGREDIENTS:

1/2 cup vegetable broth

13/4 cups chopped baby portobello mushrooms

1 medium onion (thinly chopped)

1/2 cup chopped sun-dried tomatoes (not packed in oil)

2 garlic cloves (minced)

1 package (12 oz) frozen tofu crumbles

2 cans (16 oz each) chili beans, undrained

2 cans (14-1/2 oz each) no-salt-added diced tomatoes

1/2 cup water

2 tablespoons olive or coconut oil

4-1/2 teaspoons chili powder

2 teaspoons brown sugar

1/2 teaspoon of ground cumin

1 medium ripe and firm avocado (peeled and thinly chopped)

/2 teaspoon celery salt

9 tablespoons of reduced-fat sour cream

INSTRUCTIONS:

1. Heat oil in your Dutch and add onion, sun-dried tomatoes and sauté until soften. Add the garlic and cook for more 1 minute, add the tofu crumbles and cook until heated through.

2. Add the tomatoes, chili beans, chili powder, water, brown sugar, broth, cumin and celery salt, stir well and bring to a boil.

3. Reduce the heat to low heat and let it simmer uncovered for about 10 minutes.

4. Scoop the vegetable chili into a serving plate and top with sour cream and avocado and then serve. Enjoy!

Per serving: Calories: 275| Protein: 17g | Carbohydrates: 37g | Fiber: 12g | Fat: 10g |

White Bean Avocado Toast

Total Time: 10 minutes

Yield: 4 Serving

INGREDIENTS:

1/2 cup canned white beans (drained and rinsed)

1/2 avocado (peeled and pit removed)

4 slices whole grain bread (or your favorite bread) toasted

2 teaspoons of tahini paste

2 teaspoons of lemon juice

1/2 cup grape tomatoes (cut in half)

1/2 teaspoon salt or to taste

INSTRUCTIONS:

1. Combine the beans, 1 teaspoon of lemon juice, tahini, in a small bowl, season with salt to taste and then mash well.

2. Combine avocado, 1 teaspoon of lemon in another small bowl, season with salt to taste and mash slightly.

3 Properly spread the beans mixture over the toasted bread and scoop the avocado mixture over the beans and then top with the sliced tomatoes. Serve and enjoy!

Per serving: Calories: 140 | Protein: 6g | Carbohydrates: 19g | Fiber: 5g | Fat: 5g |

Peanut Butter Banana Overnight Oats

Total Time: 10 minutes

Yield: 2 Serving

INGREDIENTS:

1 banana (sliced)

1 cup almond milk

1 tablespoon chia seeds

1/4 teaspoon vanilla extract

2 tablespoons natural creamy peanut butter

1/2 teaspoon ground cinnamon

1 tablespoon maple syrup (or honey optional)

INSTRUCTIONS:

1. Combine the cinnamon, oats, almond milk, vanilla and maple syrup in a small mixing bowl and mix until well mixed

2. Pour a little of the oat mixture into two serving container or glass jars

3. Layer the peanut butter and banana, and pour remaining mixture over them, properly seal the lid and put in the fridge to settle for some hours or overnight. Serve peanut butter banana overnight oats chilled. Enjoy!

Per serving: Calories: 227 | Protein: 7g | Carbohydrates: 40g | Fiber: 5g | Fat: 11g |

Flaxseed Oatmeal with Blueberries

Total Time: 10 minutes

Servings: 4

INGREDIENTS:

1 cup of frozen blueberries

2 cups of old-fashioned rolled oats

1 tablespoon of blueberry preserves

3 tablespoons of ground flaxseed

1/4 cup of almond milk

1 1/2 tablespoons of butter

1 tablespoon of fresh lemon juice

1/2 teaspoon of grated lemon rind

1 teaspoon of raw sugar

1/4 cup of coarsely chopped pecans (toasted)

3 cups of water

1/8 teaspoon of kosher salt

INSTRUCTIONS:

1. In a sauce pan, add 3 cups of water and bring to boil over medium heat, add flaxseed, oats and season with salt.

2. Lower the heat to medium-low and cook until soften, or for about 6 minutes, stir often. Add the almond milk and butter

3. In a microwave-safe bowl, combine the blueberries, blueberry preserves, raw sugar, grated lemon rind and lemon juice mix well.

4. Place in the microwave and microwave on high for 11/2 minutes, stir every 30 seconds.

5. Divide the oatmeal in 4 different bowls and top each of the bowls with pecans and blueberries mixture. Serve and enjoy!

Per serving: Calories: 310 | Protein: 7g | Carbohydrates: 39g | Fiber: 7g | Fat: 15.2g |

Lunch Recipes

Coronation tofu salad

Total Time: 30 minutes

Servings: 2

INGREDIENTS:

225g smoked tofu (cubed)

2 teaspoons of olive or vegetable oil

150g silken tofu

2 teaspoons of madras curry powder

A small bunch of Coriander, (leaves roughly chopped and stalks thinly chopped,)

1lime zested and juiced

A handful of rasinins

2 tablespoons of mango chutney

1 medium- sized carrot (grated)

1/2 red onion (sliced)

1 little gem lettuce leaves separated

INSTRUCTIONS:

1. Heat a non-stick frying pan and add oil when is hot, add the smoked tofu, fry and toss until golden brown for about 2-3 minutes. Remove from heat and drain on kitchen paper lime zest and juice,

2. In a blender or food processor, combine the silken tofu, coriander stalks, and curry powder, process until very smooth.

3. Pour the silken tofu mixture puree into a bowl and add the mango chutney, raisins, red onion and carrot and mix until well mixed.

4. Divide lettuce among 2 serving plate, fold the coriander and tofu through dressing and pile on top. Serve and enjoy!

Per serving: Calories: 326 | Protein: 20.4g | Carbohydrates: 28.7g | Fiber 6.2g | Fat: 13g|

Chopped thai kale salad

Total Time: 25 minutes

Servings: 2-4

INGREDIENTS:

For the Thai Spiced Cashews:

1 tablespoon of coconut or avocado oil

1/4 teaspoon of paprika

1/2 cup raw cashews (chopped)

1/4 teaspoon of cumin

1/4 teaspoon of garlic powder

1 teaspoon of tamari (gluten-free soy sauce)

1 teaspoon of maple syrup (or sugar)

1/4 teaspoon of salt

Pinch of cayenne pepper

For the Dressing:

2 tablespoons of almond butter or cashew butter

1 clove of garlic (minced)

1 tablespoon of cilantro

1 tablespoon of lime juice

2 teaspoons of rice vinegar

1 teaspoon of tamari

1/4 teaspoon of sesame oil

1/2 teaspoon of ground ginger

1/3 cup of coconut or avocado oil

1 tablespoon of maple syrup

1/4 teaspoon of salt

Pinch of cayenne

For the salad:

1 bunch kale, stems removed and thinly chopped (you can use Italian kale or Lacinato)

1 lime

1/2-1 cup green cabbage, chopped

1/2 a red pepper (finely sliced)

2 carrots (peeled into ribbons)

1/2 a yellow pepper (thinly sliced)

2 scallions (thinly sliced)

1/2 cup of cilanto (chopped)

1/2 a yellow pepper (thinly sliced)

1 cup of edamame, (defrosted if frozen)

INSTRUCTIONS:

1. To make the cashews, heat your oven to 350F and toss the cashew on a small baking sheet together with all the ingredients.

2. Place the baking sheet in the heated oven and bake for 10 minutes, stir only once as you are baking. Remove from oven and let it cool.

3. To make the dressing, combine all the ingredients in a blender or small food processor (except the olive oil) and process until very smooth, as the food processor is still running, gradually add the oil and let it mix well. Add more cayenne or salt to taste if needed.

4. Put the kale in a small bowl, add the lime juice on it, and salt to taste. Properly massage the kale until it begins to darken and tender.

5. Add all the other remaining ingredients to the bowl and then toss to coat with the dressing. Serve and enjoy.

Per serving: Calories: 389| Protein: 8.4g | Carbohydrates: 24.8g | Fiber: - | Fat: 31.6g |

Roasted Fennel Orange Olive Salad

Total Time: 30 minutes

Servings: 2

INGREDIENTS:

Fennel ingredients:

1 bulb of fennel

1 tablespoon coconut or olive oil

2 cloves of garlic (cruched)

1 tablespoon of balsamic vinegar

Salt, to taste

Pepper, to taste

Salad ingredients:

2 oranges, peeled and cut into rounds

1/4 cup of cucumber (diced)

1/4 cup of mezzetta olives

2-3 springs of dill (thinly chopped)

For dressing

1 teaspoon of orange juice

1 teaspoon olive oil

1 teaspoon of maple syrup

Salt, to taste

Pepper, to taste

INSTRUCTIONS:

1. Properly remove the stalk of the fennel, cut into 2 halves, and divide each of the half into more 4 parts.

2. In a sauce pan, heat oil over medium heat, add the fennel, garlic and cook until each side turns golden brown.

3. Add the balsamic vinegar, and season with salt and pepper to taste. Cook until fennel until is tender or for about 10-15 minutes. (Flip the fennel half the cooking time to roast equally the both side)

4. Remove the fennel from the pan once it’s tender to your liking and put aside

5. Make the dressing by combing the oil, orange juice, maple syrup, salt and pepper in a small bowl and stir until well mixed.

6. In a large bowl, Place the roasted fennel, cucumber, oranges, and olives and then sprinkle the chopped dill

7. Drizzle the dressing over the salad and serve immediately. Enjoy!

Per serving: Calories: 226 | Protein: 3g | Carbohydrates: 30g | Fiber: 7g | Fat: 12g |

Original Potato Salad

Total Time: 20 minutes

Yield: 6Serving

INGREDIENTS:

2 pounds red potatoes (with skins)

1/2 cup celery (diced)

1/2 cup red onion (diced)

1/2 paprika (for garnish), optional

Plant-Based Mayonnaise (of choice)

1 cup raw cashews + 2 cups of water for soaking

2 tablespoons freshly squeezed lemon juice

1 teaspoon garlic powder

2 tablespoons white wine vinegar

1/2 teaspoon onion powder

2 tablespoons Dijon mustard

2 tablespoons whole-grain mustard

1/3 cup dill weed (finely chopped)

3/4 cup of water

1 tablespoon kosher or sea salt +1 teaspoon sea salt

1/2 teaspoon black pepper

INSTRUCTIONS:

1. Properly wash, rinse and cut potatoes into cubes (about 2 inches). Place the potatoes in a large pot, add 1 tablespoon of salt, cover with water and bring to a boil.

2. Lower the heat to simmer for 15-20 minutes, until very tender. Remove from heat, drain and put aside

3. In a large bowl, add cashews and cover with 2 cups of water and put aside to set for 15 minutes and then drain and rinse.

4. Pour the cashews to a blender, add water and blend until consistency and creamy and then pour into a mixing bowl.

5. Add all the other remaining ingredients, (apart from celery and onions) into the cashew bowl and mix until well combine (the mayo will thicken for some hours leaving it over night will be better)

6. Add the celery and onions to the potatoes and then toss well to combine.

7. Drizzle 1 cup of Mayonnaise to the potatoes and toss well to combine, add more Mayonnaise for the ultimate creamy potato salad, season with more salt if necessary.

8. Slightly sprinkle paprika on top, properly cover with a lid and put in a fridge 2-3hours before serving. Enjoy!

Per serving: Calories: 124| Protein: 4g | Carbohydrates: 27g | Fiber: 3g | Fat: 1g |

Plant Based Slow Cooker Chili Recipe

Total Time: 9 hours, 20 minutes

Yield: 12 Serving

INGREDIENTS:

3 cups of dry pinto beans

1 large yellow onions, (finely chopped)

3 bell peppers, red, yellow, and green, (finely chopped)

1 tablespoon garlic powder

8 large green jalapeño peppers (dice after removing seeds by scraping out

2 (14.5 oz) cans of diced tomatoes, or equivalent

1 tablespoon chili powder

1 tablespoon of cumin powder

2 tablespoons oregano flakes

3 bay leaves (freshly ground)

1 teaspoon ground black pepper

1 tablespoon sea salt

INSTRUCTIONS:

1. Cover the beans with water and leave it overnight. Drain and properly rinse.

2. In a 6-quarter slow cooker, add the beans, season with salt and cover with water. Cover with the lid and cook over high setting for about 6 hour.

3. When the beans is done cooking drain and add the other ingredients, mix well and then return back to heat and cook in a slow cooker for about 3 hours on high.

4. Serve beans with brown rise if desired. Garnish with salsa, cilantro, and avocado, red onions, fresh cut lime, and serve with warm tortillas. Enjoy!

Per serving: Calories: 216| Protein: 12g | Carbohydrates: 41g | Fiber: 11g | Fat: 1g |

Slow Cooker Pumpkin Chili

Total Time: 6hours, 20 minutes

Yield: 6 Serving

INGREDIENTS:

1 teaspoon pumpkin pie spice

1 onion (diced)

2 (14 oz) cans crushed tomatoes

1 bell pepper (diced)

2 (14 oz) cans black beans (drained)

1 carrot (shredded)

1 jalapeno (veins and seeds removed and minced)

1 cups of low sodium vegetable broth

2 cloves garlic (minced)

1 1/2 cups pumpkin puree

2 tablespoons of chili powder

1 teaspoon kosher salt

1/2 teaspoon black pepper

INSTRUCTIONS:

1. Combine all the ingredients to your slow cooker, stir until well mixed.

2. Cover and cook on high for 3 hours or on low setting 6 hours.

3. When the cooking time is up remove from heat and top with slices of avocado, or you can serve with a spoonful of Greek yogurt.

Per serving: Calories: 214| Protein: 12g | Carbohydrates: 43g | Fiber: 16g | Fat: 1g |

Herbed Wild Rice Stuffed Potatoes Recipe

Total Time: 1 hour, 30 minutes

Yield: 4 Serving

INGREDIENTS:

1 cup wild rice or wild rice blend (cooked with the package instructions)

4 large russet potatoes

2 tablespoons olive or coconut oil (divided)

1 shallot (minced)

1 clove of garlic (minced)

2 tablespoons fresh chopped basil

4 cups baby spinach

2 tablespoons fresh chopped parsley

1 teaspoon minced chives

1 tablespoon fresh lemon juice

1/2 teaspoon coarse sea salt (divided)

1/4 teaspoon fresh ground black pepper

INSTRUCTIONS:

1. Preheat your oven to 350F degree and properly coat the potatoes with oil and season with salt to taste.

2. Place on a baking sheet and bake for 1/2 hour, remove from oven and pierce with a fork and return back to the oven and bake for more 45 minutes, until very tender.

3. To make the filling: In your skillet heat the oil over medium heat, Add the garlic and shallot, cook until tender, add the spinach and cook until wilted.

4. Add the cooked rice and put off the heat, add the lemon juice and herbs and then season with salt and pepper.

5. To serve the potatoes, split the center of the potatoes and stuff with 1/2 cup of rice mixture and enjoy.

Per serving: Calories: 360 | Protein: 11g | Carbohydrates: 65g | Fiber: 8g | Fat: 1g |

Avocado Hummus Bowl

Total Time: 45 minutes

Yield: 4 Serving

INGREDIENTS:

1/2 ripe avocado (peeled, pitted, and thickly sliced)

1 cup baby carrots

1/2 cup chickpeas (drained and rinsed15-oz can)

1/3 cup clean eating hummus (either homemade of store bought)

1/2 medium sized cucumber, thinly sliced

2/3 cup grape or cherry tomatoes

10 leaves of spinach (well-cleaned)

2 tablespoons pumpkin or shelled sunflower seeds (optional)

1/4 teaspoon kosher or sea salt

1/4 teaspoon black pepper

INSTRUCTIONS:

1. Place the spinach leaves in a medium bowl and layer if you want.

2.  Add and arrange the avocado slices, grape tomatoes, chickpeas and baby carrots in different separate corner of the same spinach bowl.

3.  Add the hummus to the center of the same bowl and top with pumpkin seeds or sunflower (optional)

4. Season with salt and pepper. Serve and enjoy!

Per serving: Calories: 196| Protein: 8g | Carbohydrates: 29g | Fiber: 7g | Fat: 6g |

Black Bean Tacos with Mango

Total Time: 25 minutes

Yield: 3 Serving

INGREDIENTS:

2 Roma tomatoes (finely chopped)

2 tablespoons red onion (finely chopped)

6 gluten free corn tortillas

1/4 cup orange bell pepper (finely chopped)

2 tablespoons fresh cilantro (finely chopped)

1 avocado, pit and peel removed (cut in small- small chunks)

1 (15 oz) can black beans, drained and rinsed

1 tablespoon lime juice

1/4 cup vegetable broth

1 ripe mango (sliced into strips)

1/2 teaspoon kosher salt

INSTRUCTIONS:

1. Combine onion, tomatoes, cilantro, bell pepper, lime juice, and salt to a small mixing bowl and mix very until mixed, cover and put aside.

2. Place the black beans and vegetable broth small pot and bring to a simmer over low heat for 5 minutes.

3. When the cooking time is completed, remove from heat and mash slightly. Leave some of the beans whole and make the mixture chunky.

4. Place a large skillet over high heat, add 1 of the tortilla corn when the skillet is hot enough and cook on both side for 30 seconds each, until browned

5. Remove from heat and transfer to a warm plate and repeat the process with the remaining tortillas.

6. Put the tortillas on flat serving plate, spread the black beans over it and top with avocado and mango. Scoop the tomatoes mixture over and server. Enjoy!

Per serving: Calories: 420| Protein: 14g | Carbohydrates: 70g | Fiber: 20g | Fat: 12g |

Dinner Recipes

Vegetarian Stuffed Peppers

Total Time: 1 hour 5 minutes

Servings: 4

INGREDIENTS:

4 cups of quinoa cooked

4 bell peppers

1 cup of black beans

2 tablespoons of olive coconut oil

1/2 yellow onion (diced)

1 cup of shredded cheese

1 cup of corn

1 cup of Italian tomato sauce

2 cloves of garlic (minced)

INSTRUCTIONS:

1. Heat oven to 350°F degree and cook the quinoa according to the package instructions (if not prepared already)

2.  Cut off the tops of the peppers, remove the seeds, properly wash, dry and put aside in a glass bowl.

3. In a large skillet, heat the oil, add onions and cook over medium heat until aromatic, add the garlic and cook for a minute.

4. Reduce the heat to low heat and add the quinoa, corn, tomato sauce, black beans and then stir until well mixed and warmed.

5. Stuff each of the pepper with the mixture and top each of the pepper with1/4 cup of cheese.

6. Pour 1/4 cup of water in the base of the baking pan so that the pepper will soften when baking.

7. Cover the baking pan with a foil and over 350°F for about 30 minutes

8. Remove the foil and bake for more 15 minutes so that the cheese will dissolve and brown.

9. Remove from oven and serve warm. Enjoy!

Per serving: Calories: 924| Protein: 37g | Carbohydrates: 140g | Fiber: 20g | Fat: 24g |

Pineapple Fried Rice

Total Time: 13 minutes

Servings: 2

INGREDIENTS:

3 cups of cooked rice

2 tablespoons of vegetable oil

21/2 tablespoon of soy sauce

1/2 teaspoon of white pepper to taste

2 big garlic cloves (minced)

1/4 cup of green peas

1/2 tablespoon of grated ginger

11/4 cups of pineapple chunks

3 green onions (thinly chopped)

1 small onion

1/4 of big red bell pepper or 1 small

1 carrot (diced)

1/4 green bell pepper

Salt, to taste

1 teaspoon of sweet-n-sour sauce (optional)

INSTRUCTIONS:

1. Properly prepare all the vegetables and set them aside before the fried rice will be ready.

2. Already have cooked rice to add

3. Heat the vegetable oil over medium-high heat in a sauté pan, once hot adds grated garlic and minced ginger and sauté for about 1-2 minutes.

4. Increase the heat to high and then add chopped green onion and whites pepper, cook for about 1-2 minutes.

5. Add the peas, carrots, red bell pepper, and green bell pepper and cook for 1-2 minutes over high heat but don’t overcook the vegetable.

6. Add  11/4 cups of pineapple chunks and then cook for more1 minute.

7. Add the cooked rice, soya sauce, and sweet & sour sauce (optional) salt to taste and add white pepper and mix very well until well combined.

8. Reduce the heat to medium heat and cook for more 2 minutes.

9. When done, let the pressure release naturally for about 6 minutes  and garnish with green onion.

10. Serve the pineapple fried rice warm. Enjoy!

Per serving: Calories: 1421kcal | Protein: 26g | Carbohydrates: 290g | Fiber: 11g | Fat: 16g |

Simple Lentil Veggies Loaf

Total Time: 1 hour, 5 minutes

Yield: 6 Serving

INGREDIENTS:

Loaf

2 cups cooked lentils, (drained well)

1 small onion (diced)

1 carrot (finely diced)

3 tablespoons tomato paste

1 stalk celery (diced)

1 (8-oz) package white or button mushrooms (cleaned and finely diced)

1 tablespoon of balsamic vinegar

2 tablespoons Liquid Aminos (optional gluten-free little soy sauce or Tamari)

1/2 cup almond meal

1 cup old-fashioned oats (uncooked)

1 1/2 teaspoons dried oregano

Ketchup Topping

1 teaspoon of Dijon mustard (optional yellow mustard)

1/3 cup ketchup

1 teaspoon balsamic vinegar

INSTRUCTIONS:

1. In a large skillet, add 1/4 cup of water, onions and cook for 5minutes or until tender, add more water as the dries up.

2. Add the mushrooms, carrots, celery to the skillet and continue cooking until the mushroom is read, remove from heat and put aside.

3.  In a food processor or blender, combine the tomato paste, lentils, balsamic vinegar, oregano liquid aminos, almond meal, and oats, process until mixed and smooth and transfer to a mixing bowl

4.  Add the mushroom and vegetables to the food processor and process until combined and chuck.

5. Add vegetable and mushroom to the lentil mixture and mix until combine

6.  Spray non- stick cooking spray to a 5-7” pan, pour the mixture to the pan to form a loaf

7. Place into preheated oven of 400 degree and bake for 35 minutes, add the topping and bake for more 15 minutes.

When the cooking time is up, remove from oven and let it stand for 10 minutes before slicing. Enjoy!

Per serving: Calories: 226| Protein: 12g | Carbohydrates: 34g | Fiber: 9g | Fat: 6g |

Slow Cooker White Bean Stew

Total Time: 4 hour, 30 minutes

Yield: 6 Serving

INGREDIENTS:

2 (15 oz) cans navy beans (Properly drain and rinse navy beans)

1/2 cup yellow onion (diced small)

1 large carrot (peeled and diced small)

1/4 cup celery (diced small)

2 1/2 cups of low sodium vegetable broth

3 cloves garlic (minced)

3 cups kale (chopped)

1 teaspoon dried rosemary

1/2 cup low-fat parmesan cheese (shredded)

1 teaspoon dried thyme

1 teaspoon of dried oregano

1 (14 oz) can diced tomatoes

INSTRUCTIONS:

1. Combine all the ingredients in your slow cooker, except the parmesan and kale.

2. Cover and cook for 4 hours on low setting or on high for 2 hours.

3.  Add the kale and cook for more 30 minutes on high setting.

4. Scoop into serving plate and top with the parmesan and then serve. Enjoy!

Per serving: Calories: 238 | Protein: 16g | Carbohydrates: 37g | Fiber: 10g | Fat: 4g |

Black Beans-Tomato Chili

Total Time: 35 minutes

Yield: 6 Serving

INGREDIENTS:

2 cans black beans (15 oz each properly rinsed and drained)

2 tablespoons olive or coconut oil

1 teaspoon chili powder

3 cans diced tomatoes (14-1/2 oz each, don’t drain)

1 large onion (finely chopped)

1 medium green pepper (finely chopped)

3 garlic cloves (minced)

1 teaspoon ground cinnamon

1 cup orange juice (or juice from 3 medium oranges)

1 teaspoon ground cumin

1/4 teaspoon pepper

INSTRUCTIONS:

1. Heat oil in your Dutch oven over medium-high heat, add onion and pepper when is hot. Stir-fry until soften and fragrant for about 8-10 minutes.

2. Add other remaining ingredients and bring to a boil.

3. Lower the heat, cover and simmer for about 20-25 minutes, stir occasionally.

4. Remove from heat when is done cooking and flavors are blended well. Serve and enjoy!

Per serving: Calories: 232 | Protein: 9g | Carbohydrates: 39g | Fiber: 10g | Fat: 5g |

Black Bean-Quinoa Buddha Bowl

Total Time: 10 minutes

Yield: 1 Serving

INGREDIENTS:

2/3 cup cooked quinoa

3/4 cup canned black beans (rinsed and drain)

1 tablespoon lime juice

1/4 cup hummus

2 tablespoons chopped fresh cilantro

1/4 medium avocado (diced)

3 tablespoons pico de gallo

INSTRUCTIONS:

1. In a small-sized bowl, combine the quinoa and beans.

2. Combine the lime juice and hummus together in another small-sized bowl and stir well until mixed. Thin with water as needed.

3. Drizzle the quinoa and beans with the hummus dressing and top with cilantro, avocado and pico de gallo.

Note: you can also make this Buddha bowl ahead, just assemble up the bowl up to a day in advance alongside with the hummus dressing and you can prevent the avocado from browning by tossing it with a squeeze of lime juice after chopping.

Per serving: Calories: 420| Protein: 20 g | Carbohydrates: 74g | Fiber: 20g | Fat: 16 g |

Roasted Cauliflower & Potato Curry Soup

Total Time: 1hour 30 minutes

Yield: 8 Serving

INGREDIENTS:

1 small head cauliflower (cut in small florets (for about 6 cups)

2 teaspoons ground coriander

11/2 teaspoons ground turmeric

2 teaspoons ground cumin

11/2teaspoons ground cinnamon

1/8 Teaspoon cayenne pepper

1 cup diced carrot

2 tablespoons extra-virgin olive oil (divided)

1 large onion (finely chopped)

3 large cloves garlic (minced)

11/2 teaspoons grated fresh ginger

1 (14 oz) can no-salt-added tomato sauce

1 fresh red chile pepper, such as jalapeño or Serrano (minced, plus more for garnishing)

4 cups low-sodium vegetable broth

2 teaspoons lime zest

3 cups diced peeled russet potatoes (1/2inch)

2 tablespoons lime juice

11/4 teaspoons salt

3/4 teaspoon ground pepper

1 (14 oz) can coconut milk Chopped fresh cilantro (for garnishing)

INSTRUCTIONS:

1. Preheat your oven to 450°F.

2. In a small bowl, combine together the turmeric, cayenne coriander, cinnamon, cumin, salt, and pepper, mix until well mixed.

3. In a large bowl, toss the cauliflower with 1 tablespoon of olive oil and toss again with 1 tablespoon sprinkled of the mixed spice.

4. Spread in 1 layer on a rimmed baking sheet and roast for about 15- 20 minutes, or until the edges of the cauliflower are golden browned and then put aside.

5. in a large pot over medium-high heat. Heat 1 tablespoon of olive oil, add onion and carrot, cook and stir constantly for about 3-4 minutes.

6. Add the ginger, garlic, chile and the remaining mixed spice,

7. Cook and stir for a minute more, add the tomato sauce and scrape up any parts and then simmer for 1 more minute.

8. Add the vegetable broth, lime zest, sweet potatoes, and juice, cover the pot and let it boil on high heat.

9. Lower the heat and partially cover the pot and let it simmer, stir but not often for about 35-40 minutes or until veggies are softened.

10. Add the roasted cauliflower and coconut milk and continue to simmer until heated through.

11. Garnished the roasted cauliflower & potato curry soup with chiles and cilantro (optional). Serve and enjoy.

Note: you can store the roasted cauliflower & potato curry soup in the fridge for up to 5 days, if make ahead.

Per serving: Calories: 272 | Protein: 5 g | Carbohydrates: 33g | Fiber: 7g | Fat: 15 g |

Stuffed Sweet Potato with Hummus Dressing

Total Time: 20 minutes

Yield: 1Serving

INGREDIENTS:

1 large sweet potato (scrubbed)

1/4 cup hummus

3/4 cup finely chopped kale

1 cup canned black beans (rinsed and drained)

2 tablespoons of water

INSTRUCTIONS:

1. Properly prick the sweet potato with a fork and microwave on high setting for about 7-10 minutes, or until ready.

2. Wash and drain the kale, let water to cling to the leaves, put the kale in a medium-sized saucepan, cover and cook over medium-high heat, stir but not often, until wilted.

3. Add the beans and water and continue cooking uncovered, stir but not often for 1-2 more minutes or until heated.

4. Remove from heat and split the potato open and stuff with kale and beans mixture.

5. In a small mixing bowl, add the hummus and 2 tablespoons of water and stir to combine, add more water, if needed until the desired consistency is achieved.

6. Drizzle the hummus dressing over the stuffed sweet potato and then serve. Enjoy!

Per serving: Calories: 472 | Protein: 21 g | Carbohydrates: 85 g | Fiber: 22 g | Fat: 7 g |

3 Weeks Meal Plan

Week: One

Day 1:  Monday

Breakfast: Oatmeal Pumpkin Pie

Snacks: Popcorn, blackberries and walnuts

Lunch: Coronation tofu salad

Dinner: Slow Cooker White Bean Stew

Day 2 Tuesday

Breakfast: Pudding Cardamom Orange Rice

Snacks: Avocado Wontons

Lunch: Chopped thai kale salad

Dinner: Easy Lentil Vegetable Loaf

Day 3 Wednesday

Breakfast: Wheat Pumpkin Bread Minis for vegan

Snacks: Lemon Roasted Brussels Sprouts and Linguine

Lunch: Apple, walnut and radicchio salad

Dinner: Roasted Cauliflower & Potato Curry Soup

Day 4 Thursday

Breakfast: Black Bean Chili Sweet Potato

Snacks: Apples and almonds

Lunch: Fall quinoa salad with kale, sweet potato & maple tahini dressing

Dinner: Arborio Rice and White Bean Soup

Day 5 Friday

Breakfast: Avocado & strawberry ices

Snacks: Sunflower lemon Lentil Dip serve with crackers or fresh veggies

Lunch: Chickpea barbecue Salad

Dinner: Black Bean-Quinoa Buddha Bowl

Day 6 Saturday

Breakfast: Blueberry Protein Breakfast Smoothie

Snacks: Cinnamon Sugar Pita Chips

Lunch: Sesame Bok Choy

Dinner:  Black Beans-Tomato Chili

Day 7 Sunday

Breakfast: Flaxseed Oatmeal with Blueberries

Snacks: Chai-Spiced Candied Nuts

Lunch: Roasted Fennel Orange Olive Salad

Dinner: Vegetarian Stuffed Peppers

Week: Two

Day1 Monday

Breakfast: White Bean Avocado Toast

Snacks: Honey Mustard Glazed Carrots

Lunch: Avocado Hummus Bowl

Dinner: Roasted Cauliflower & Potato Curry Soup

Day2 Tuesday

Breakfast: Oatmeal Pumpkin Pie

Snacks: Avocado Wontons

Lunch: Herbed Wild Rice Stuffed Potatoes Recipe

Dinner: Stuffed Sweet Potato with Hummus Dressing

Day3 Wednesday

Breakfast: Flaxseed Oatmeal with Blueberries

Snacks: Cinnamon Sugar Pita Chips

Lunch: Slow Cooker Pumpkin Chili

Dinner: Black Beans-Tomato Chili

Day 4 Thursday

Breakfast: Quinoa Mason Jar Salads

Snacks: Avocado Wontons

Lunch: Plant Based Slow Cooker Chili Recipe

Dinner: Quinoa Mason Jar Salads

Day5 Friday

Breakfast: Peanut Butter Banana Overnight Oats

Lunch: Original Potato Salad

Dinner: Creamy Cauliflower Pakora Soup

Day 6 Saturday

Breakfast: Hearty Vegetarian Chili

Snacks: Popcorn, blackberries and walnuts

Lunch: Avocado Hummus Bowl

Dinner: Golden Butternut Squash Soup

Day7 Sunday

Breakfast: Peanut Butter Banana Overnight Oats

Snacks: Grapes and cashews

Lunch: Sesame Bok Choy

Dinner: Black Bean-Quinoa Buddha Bowl

Week: Three

Day1 Monday

Breakfast: Orange Julius Protein Shake for vegans

Snacks: Grapes and cashews

Lunch: Edamame Salad with Cilantro Lime Dressing

Dinner: Easy Lentil Vegetable Loaf

Day: 2 Tuesday

Breakfast: Oatmeal Pumpkin Pie

Snacks: Grapes and cashews

Lunch: Fall quinoa salad with kale

Dinner: Black Bean-Quinoa Buddha Bowl

Day: 3 Wednesday

Breakfast: Simple Mango Green Smoothie

Snacks: Honey Mustard Glazed Carrots

Lunch: Black Bean Tacos with Mango

Dinner: Golden Butternut Squash Soup

Day: 4 Thursday

Breakfast: Avocado & strawberry ices

Snacks: Lemon Roasted Brussels sprouts and Linguine

Lunch: Avocado Hummus Bowl

Dinner: Quinoa Mason Jar Salads

Day: 5 Friday

Breakfast: Peanut Butter Banana Overnight Oats

Snacks: Avocado Wontons

Lunch: Mexican Quinoa Salad With Orange Lime Dressing

Dinner: Pineapple Fried Rice

Day: 6 Saturday

Breakfast: Black Bean Chili Sweet Potato

Snacks: Grapes and cashews

Lunch: Chickpea barbecue Salad

Dinner: Roasted Cauliflower & Potato Curry Soup

Day: 7 Sunday

Breakfast: Blueberry Protein Breakfast Smoothie

Snacks: Grapes and cashews

Lunch: Vegan Caesar Salad

Dinner: Pineapple Fried Rice

Salad Recipes

Vegan Caesar Salad

Total Time: 30 minutes

Servings: 4-6

INGREDIENTS:

1 head romaine lettuce

Dressing

1/4 cup blanched almonds

1/4 cup of vegan mayonnaise

2 tablespoons of nutritional yeast

2 tablespoons of lemon juice

1 tablespoon of coconut or olive oil

1 tablespoon of capers

1 tablespoon of Dijon mustard

1 clove of garlic (minced)

Salt & pepper to taste

Garlic Croutons

1 French baguette

2 cloves of garlic (minced)

3 tablespoon of coconut or olive oil

INSTRUCTIONS:

1. To make the croutons, heat your oven to 350F/175C and slice the bread into small, small cubes (about 3 cm thick)

2. Properly toss the cubes bread with oil and garlic, and put on a baking sheet.

3. Bake cubes bread in a preheated oven for about 10 minutes, check often to avoid burning and stir once the time is remaining 5 minutes.

4. Remove from oven and put aside.

5. To make the salad, properly prepare the lettuce, wash and dry, finely chopped and put into a large salad bowl.

6. Place the rest of the ingredients in a blender and blend until smooth.

7. Add 2-3 tablespoons of water, or as needed to get your desired consistency.

8. Pour the croutons with the dressing into the salad bowl and mix until evenly coated.

9. Serve and enjoy!

Note: you can also use other thick bread such as Focaccia or sourdough use gluten free

Quinoa Salad With Orange & Lime Dressing

Total Time: 30 minutes

Servings: 3

INGREDIENTS:

5-6 cups of mixed greens

1/2 cup of fresh or canned corn

1 cup of cooked black beans (seasoned with equal chili, pinches cumin, garlic powder, sea salt,)

1 cup of white or red cooked quinoa

1/4 cup of red onion (diced)

1/4 cup of fresh cilantro (torn or chopped)

1 medium of orange (segmented)

1/2 ripped and firm avocado (chopped)

DRESSING

1 large lime (about 4 Tablespoons)

1/2 ripped and firm avocado

3 Tablespoons of orange juice

1-2 teaspoons of hot sauce

3-4 Tablespoons of avocado or extra virgin olive oil

1-2 teaspoons of sweetener of your choice (syrup, maple sugar, agave, cane and son)

1/4 teaspoon of cumin powder

1/8 teaspoon of chili powder

A pinch of salt and black pepper to taste

1 Tablespoon of fresh minced cilantro (optional)

INSTRUCTIONS:

1. Properly rinse 1/2 cup of quinoa and place it in a small sauce pan, add 1 cup of water and bring to a boil over high heat.

2. Cover and lower the heat and then let it simmers for about 15 -20 minutes.

3. Properly prepare the salad ingredients, chop the vegetables, warm the black beans, and segment the orange. Combine the prepared salad ingredients together in a large bowl and season with cumin, garlic powder, chili and salt to taste.

4. To make the dressing, add all the dressing ingredients in the food processor or blender and process until smooth and creamy, taste and adjust seasoning as desired. You can add more orange juice, hot sauce, and salt to taste.

5. Toss salad with dressing and serve or serve the salad with the dressing beside the plate (that is the salad without tossing with the dressing) you can serve this salad with tortilla chips, salsa, and fresh lime juice. enjoy!

Per serving: Calories: 449| Protein: 11g | Carbohydrates: 51g | Fiber: 12g | Fat: 25g |

Note: if you like vinaigrette better than dressing, you have to remove the avocado from the ingredients and whisk all the other ingredients in a small mixing bowl until well mixed

Keep the leftovers in the fridge for up to 4-5days, though best when fresh.

Apple, walnut and radicchio salad

Total Time: 15 minutes

Servings: 4

INGREDIENTS:

2 granny smith apple (quartered, cored, thinly sliced)