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Recipes

Recipes

OATMEAL WITH SUNFLOWER SEED BUTTER, BANANA AND DARK CHOCOLATE

Course: Breakfast

Categories: Dairy free, gluten free, vegan, vegetarian

Total time: 15 mins

Servings:

Ingredients

3/4 cup water

1/2 cup old fashion oats

Dash of salt

1 teaspoon of sunflower seed butter (if not don’t have sunflower

 butter try peanut butter or almond butter)

2 teaspoons of brown sugar or honey

1 tablespoon shaved dark

Instructions

  1. Bring 3/4 water to a boil in a medium saucepan. Stir in oats and salt. Reduce heat and simmer 5 minutes, stirring occasionally. Remove from heat.
  1. Slice banana into rounds. Mash 1/3 of the banana slices with the back of a fork in a small bowl. Stir sunflower seed butter, brown sugar and a mashed banana into warm oatmeal. Top with remaining banana slices and shaved chocolate.

Recipe Notes:

Nutritional information: Calories 362, Fat 14.4g, Protein 9g, Carbs 55g, Fiber 7g, Sugar 20g.

(Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.)

 

 GREEN BREAKFAST SMOOTHIE

Course: Breakfast, Smoothies and Drinks, Snacks

Categories: Dairy free, gluten free, vegan, vegetarian

Total time: 5 mins

Serving: 1

Ingredients

1 banana

1 cup of greens: spinach mixed greens, arugula

½ cup dry oats

tsp chia seeds

1 tsp flax seeds

3/4 cup almond milk

juice of ½ lemon

Instructions

Blend everything in a high-speed blender. Serve immediately.

Recipe Notes:

Nutritional information:   Calories: 351,   Fat: 7.2g,  Saturated fat: 0.9g,   Carbohydrates: 67.4g,   Dietary Fiber: 10.3g,   Sugar: 24.6g, Protein: 9.8g.

(Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.)

 

ESPRESSO AND MACA BANANA SMOOTHIE

Course: Breakfast, Smoothies and Snacks

Categories: Dairy free, gluten free, vegan, vegetarian

Total time: 5 minutes

Servings: 1

Ingredients

-1 banana

-1 shot espresso

-2 tsp maca powder (chia seeds or flax seeds)

-2 tsp almond butter

-1 cup coconut milk (the carton variety, not canned) or other milk of choice

-1/4 tsp ground cinnamon

-1/2 tsp vanilla extract - optional

-1/2 cup ice cubes - optional

-1 tbsp cacao nibs for topping - optional

Instructions

Place all ingredients except for the cacao nibs (if you're using them) into your blender. Process until smooth and creamy.

Pour into a glass and serve immediately. Top with the cacao nibs.

Recipe Notes

Nutritional information:   Calories: 282   Fat: 16g,   Saturated fat: 3g,  Carbohydrates: 26g,   Dietary Fiber: 8g,   Sugar: 16g,  Protein: 12g.

(Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.)

*I make my smoothie using a Nespresso machine espresso shot. If you don't have an espresso machine you could make this with a small, strong amount of instant coffee; about 1/4 cup will do.

*You can swap the almond butter for another nut butter if you prefer, e.g. cashew butter or peanut butter.

 

CHICKPEA SALAD

Course: Lunch, Dinner 

Categories: Vegan, vegetarian, plant-based

Total time: 10-15 minutes

Servings: 6

Ingredients

1 avocado

1/2 fresh lemon

1 can chickpeas drained (19 oz)

1/4 cup sliced red onion

2 cups grape tomatoes sliced

2 cups diced cucumber

1/2 cup fresh parsley

3/4 cup diced green bell pepper

Dressing

1/4 cup olive oil

2 tablespoons red wine vinegar

1/2 teaspoon cumin

salt & pepper

 

Instructions

Cut avocado into cubes and place in bowl. Squeeze the juice from 1/2 lemon over the avocado and gently stir to combine.

Add remaining salad ingredients and gently toss to combine.

Refrigerate at least one hour before serving.

Recipe Notes:

Nutritional information Calories: 238, Fat: 15g, Saturated Fat: 2g, Sodium: 259mg, Potassium: 552mg, Carbohydrates: 20g, Fiber: 7g, Sugar: 3g, Protein: 6g, Vitamin A: 20%, Vitamin C: 46.6%, Calcium: 5.8%, Iron: 11.7%.

(Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.)

 

ASIAN SLAW WITH PEANUT-GINGER DRESSING

Course: Lunch, dinner

Categories: vegan, vegetarian

Total time: 20 mins

Servings: 6

Ingredients

Dressing

2 tbs raw honey

2 tbs rice vinegar

2 tbs vegetable oil

½ tbs soy sauce

½ tbs peanut butter

½ tsp sesame oil

¼ tsp salt or to taste

¼ tsp chili sauce

½ Tbs minced fresh ginger

1 large garlic clove, minced

Slaw

2 cups shredded white cabbage

2 cups shredded purple cabbage

1 cup julienned carrots

½ red bell pepper, thinly sliced into bite-sized pieces

1 stalk green onion, finely sliced

¼ cup chopped salted peanuts, roughly chopped

¼ cup chopped fresh cilantro, roughly chopped

Directions

Combine all the ingredients for the dressing. Stir until the peanut butter has dissolved.

In a large bowl, combine all the ingredients for the slaw. Add the dressing and toss well. Let sit for 10 minutes so the vegetables have the chance to absorb the dressing.

Recipe Notes:

Nutritional information Calories: 370, Fat: 11g, Carbohydrates: 56g, Fiber: 7g, Sugar: 3g, Protein: 16g.

(Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.)

*You can always eat this Slaw by it self, with bread or tortilla.

 

 

VEGGIE SANDWICH

Course: Lunch, Dinner

Categories: vegan, vegetarian, plant-based

Total time: 20 mins

Servings: 1

Ingredients

2 slices Bread

1/4 cup Hummus

2-4 leaves Romaine Lettuce

1/2 cup Microgreens

1/4 cup Red Bell Pepper (thinly sliced)

2 Tbsp Carrots (shredded)

1 Tbsp Red Onion (thinly sliced)

1/4 Apple (thinly sliced)

1/4 cup Cucumber (thinly sliced)

1/2 Avocado (sliced)

1 Tbsp Pumpkin Seeds

(optional) Extra Virgin Olive Oil

(optional) Salt and Pepper

Instructions

Spread HUMMUS evenly over all 4 bread slices.

Layer all ingredients, starting with ROMAINE LETTUCE on bottom; work your way down the list, stacking ingredients on top of each other, ending with the PUMPKIN SEEDS.

(optional, but highly reco’d) Drizzle EXTRA VIRGIN OLIVE OIL and sprinkle a little SALT and PEPPER over veggies.

Recipe Notes:

Nutritional information Calories: 410, Fat: 11g, Carbohydrates: 56g, Protein: 13g.

(Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.)

 

MEXICALI POLENTA BOWL

Course: Lunch, Dinner

Categories: Vegan, vegetarian, plant-based

Total time: 20-30 mins

Servings: 2

Ingredients

1 cup dry polenta

1 jalapeño pepper

3 cloves garlic, peeled

1 avocado

1 can black beans

1 pint cherry tomatoes

1/2 cup green onions

1/2 cup fresh cilantro

1 lime

4 tablespoons nutritional yeast

1 teaspoon salt

4 cups water

Instructions

Place water in a sauce pan on stove. While waiting for the water to boil, combine the polenta, nutritional yeast, salt, and garlic in a medium mixing bowl.

Once the water is hot, slowly whisk in the polenta mixture. Continue to stir the mixture as the water comes to a boil. Once boiling, reduce the heat to low continuing to whisk the polenta until water is absorbed and it has thickened, about 3 to 5 minutes.

Rinse and dry all produce. Mince the garlic, chop the tomatoes, green onions, and cilantro. Slice the jalapeño in half lengthwise, remove the seeds and membrane, finely dice and set aside. Peel the avocado, remove the pit, cube and set aside. Drain and rinse the black beans. Cut the lime in half and juice into a small bowl.

Once cooked through, spoon the polenta into bowls. Top polenta with tomatoes, beans, green onions, cilantro and avocado. Add in as much jalapeño as desired based on your affinity for spice.

Recipe Notes:

Nutritional information Calories: 370, Fat: 11g, Carbohydrates: 56g, Protein: 16g.

(Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.)

 

ALMOND

Course: Snack

Categories: Vegan, vegetarian, plant-based

Servings: 1 once (24 nuts)

Notes:

Nutritional information Calories: 160, Fat: 14g, Carbohydrates: 6g, Sugar: 1g.

 

APPLE

Course: Snack

Categories: Vegan, vegetarian, plant-based

Servings: 1

Notes:

Nutritional information Calories: 80, Fat: 11g, Carbohydrates: 22g, Sugar: 16g.


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