Plant-Based Diet Cookbook for Beginners: The Complete Guide to Plant-Based Diet to Heal Your Body

Unlock the secrets to harnessing the amazing power of plant-based diet to boost your metabolism, build lean muscle mass

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Plant-Based Diet Cookbook for Beginners: The Complete Guide to Plant-Based Diet to Heal Your Body

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  • The Complete Guide to Plant-Based Diet to Heal Your Body

Table of contents :
Introduction
Chapter 1: The Essentials of Plant Based Diet
But, What is a Plant-Based Diet?
Advantages of Following a Plant Based Diet
Foods to Eat on Plant-Based Diet
Foods to Avoid
Tips and Tricks of Following Plant-Based Diet
FAQs
Chapter 2: A Healthy 30-Day Plant-Based Diet Meal Plan
Week 1
Week 2
Week 3
Week 4
Chapter 3: Delicious Breakfasts
Rainbow Hummus Sandwich
Maple Cinnamon Breakfast Quinoa
Vegan Tofu Scramble With Spinach
Banana Cream Pie Chia Pudding
Savory Vegan Bowl
Vegan Banana-Oat Protein Balls
Vegetarian Breakfast Casserole
Vegan Apple Pancakes
Carrot Cake Overnight Oats
Vegan Breakfast Bowl
Brown Rice Breakfast Pudding
Apple-Walnut Breakfast Bread
Healthy Huevos Rancheros Tacos
SunButter Baked Oatmeal Cups
Vegan egg salad sandwich
Red Pesto And Kale Porridge
Turmeric Steel Cut Oats Recipe
Carrot And Coconut Breakfast Bowl
Chapter 4: Tasty Lunches and Dinners
Zucchini-Mushroom Caprese Bowl
Black Bean and Sweet Potato Chili
Vegetarian Red Beans and Rice
Easy Vegetarian Meatloaf Loaf
Baked Kabocha Squash Chips
Chickpea Sunflower Sandwich
Mexican Casserole With Black Beans
Vegan Crockpot Lasagna With Spinach and Tofu
Coconut Cauliflower Curry
Sweet Potatoes with Thai Peanut Butter Sauce
Mediterranean Pinwheels
Vegan Mac and Cheese Bites
Garlicky Kale Salad With Cripy Chickpeas
Chapter 5: Mouth-watering Snacks
Pita Pizzas
Oil-Free Hummus Recipe
Black Bean and Hummus Sandwich Wrap
Vegan Black Bean Veggie Burgers
Vegan Three-Bean Pasta With Creamy Spinach Sauce
Easy Breaded Tofu Nuggets
Chocolate Chip Cookie
Silly Apple Bites
Hummus Zucchini Roll Ups
Vegan Spinach and Sasame Crackers
Low-Carb Vegan Pizza Sticks
Bell Pepper Pizzas
Baked Parmesan Zucchini
Toast with Hummus & Veggies
Mint Chocolate Truffle Larabar Bites
Vegetable Potato Fritters
Stuffed Sweet Potatoes Italian Style
Dark Chocolate Covered Figs
Balsamic Rosemary Roasted Vegetables
Magnificent Maple Granola
Raspberry Banana Bread
Fluffy Blueberry Muffins
Chapter 6: Soups, Salads, and Sides
Vegan Caesar Salad
No-Bake Peanut Butter Cookie
Vegan White Bean Salad
Gourmet Veg Tabbouleh Salad With Feta Cheese and Edamame
Quinoa Salad With Fresh Mint and Parsley
Vegan Tempeh Salad
Vegetarian Lentil Soup
Catsadilas
Smoky Garlic Pumpkin Seeds
Penne Pasta Salad
Thai Salad With Peanut Tempeh
Curried Cauliflower, Grape & Lentil Salad
Sweet Potato & Avocado Green Salad
Chapter 7: Smoothies and Beverages
Mint Chocolate Green Protein Smoothie
Avocado Banana Green Smoothie
Protein Shake
Creamy Golden Milk Smoothie
Green Spirulina Smoothie
Super Green Avocado Smoothie
Pumpkin Pie Smoothie
Chocolate Hazelnut Smoothie Bowl
Strawberry and Cream Oats
Heart Healthy Smoothie
V-8 Smoothie
Chapter 8: Sauces, Dips, and Dressings
Strawberry Cashew Cream Cheese
Whisk-Only Caramel Sauce
Cashew Mozzarella Cheese Sauce
Peanut Sauce
Green Chili Nacho Cheese Sauce
3-Ingredient Tahini Sauce
Easy Chimichurri Sauce
Spicy Habanero Hot Sauce
Red Enchilada Sauce
Healthy Caramel Dip
Smoked Cashew Cheese Spread
Chapter 9: Appetizers
Smashed Potatoes with Roasted Garlic Cashew Butter
Kale Bruschetta
Easy Vegan Sweet-and-Sour Tempeh
Beet & Coconut Bacon Flatbread
Fabcakes
Loaded Potato Skins
Scallion Noodle Cakes
Pesto Potato Flatbreads
Herb-Crusted Asparagus Spears
Green Pea Guacamole
Potato Pancakes
Spicy Sweet Potato Hummus
Conclusion

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Plant-Based Diet Cookbook for Beginners The Complete Guide to Plant-Based Diet to Heal Your Body| 100 Effortless Tasty Whole Food Recipes| A 4-Week Kickstart Guide to Eat & Live Your Best By Gabriel Wenz

[email protected] by Gabriel Wenz All Right Reserved. Under no circumstances, 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, or by any information storage and retrieval system without the prior written permission of the copyright holder. The information in this book is accurate and complete, however, the author and the publisher do not warrant the accuracy of the information, text and graphics contained within the book due to the rapidly changing nature of science, research, known and unknown facts and internet. The author and the publisher do not hold any responsibility for errors, omissions or contrary interpretation of the subject matter herein. This book is presented solely for motivational and informational purposes only.

Table of Contents Introduction Chapter 1: The Essentials of Plant Based Diet But, What is a Plant-Based Diet? Advantages of Following a Plant Based Diet Foods to Eat on Plant-Based Diet Foods to Avoid Tips and Tricks of Following Plant-Based Diet FAQs Chapter 2: A Healthy 30-Day Plant-Based Diet Meal Plan Week 1 Week 2 Week 3 Week 4 Chapter 3: Delicious Breakfasts Rainbow Hummus Sandwich Maple Cinnamon Breakfast Quinoa Vegan Tofu Scramble With Spinach Banana Cream Pie Chia Pudding Savory Vegan Bowl Vegan Banana-Oat Protein Balls Vegetarian Breakfast Casserole Vegan Apple Pancakes Carrot Cake Overnight Oats Vegan Breakfast Bowl Brown Rice Breakfast Pudding

Apple-Walnut Breakfast Bread Healthy Huevos Rancheros Tacos SunButter Baked Oatmeal Cups Vegan egg salad sandwich Red Pesto And Kale Porridge Turmeric Steel Cut Oats Recipe Carrot And Coconut Breakfast Bowl Chapter 4: Tasty Lunches and Dinners Zucchini-Mushroom Caprese Bowl Black Bean and Sweet Potato Chili Vegetarian Red Beans and Rice Easy Vegetarian Meatloaf Loaf Baked Kabocha Squash Chips Chickpea Sunflower Sandwich Mexican Casserole With Black Beans Vegan Crockpot Lasagna With Spinach and Tofu Coconut Cauliflower Curry Sweet Potatoes with Thai Peanut Butter Sauce Mediterranean Pinwheels Vegan Mac and Cheese Bites Garlicky Kale Salad With Cripy Chickpeas Chapter 5: Mouth-watering Snacks Pita Pizzas Oil-Free Hummus Recipe Black Bean and Hummus Sandwich Wrap Vegan Black Bean Veggie Burgers Vegan Three-Bean Pasta With Creamy Spinach Sauce

Easy Breaded Tofu Nuggets Chocolate Chip Cookie Silly Apple Bites Hummus Zucchini Roll Ups Vegan Spinach and Sasame Crackers Low-Carb Vegan Pizza Sticks Bell Pepper Pizzas Baked Parmesan Zucchini Toast with Hummus & Veggies Mint Chocolate Truffle Larabar Bites Vegetable Potato Fritters Stuffed Sweet Potatoes Italian Style Dark Chocolate Covered Figs Balsamic Rosemary Roasted Vegetables Magnificent Maple Granola Raspberry Banana Bread Fluffy Blueberry Muffins Chapter 6: Soups, Salads, and Sides Vegan Caesar Salad No-Bake Peanut Butter Cookie Vegan White Bean Salad Gourmet Veg Tabbouleh Salad With Feta Cheese and Edamame Quinoa Salad With Fresh Mint and Parsley Vegan Tempeh Salad Vegetarian Lentil Soup Catsadilas Smoky Garlic Pumpkin Seeds

Penne Pasta Salad Thai Salad With Peanut Tempeh Curried Cauliflower, Grape & Lentil Salad Sweet Potato & Avocado Green Salad Chapter 7: Smoothies and Beverages Mint Chocolate Green Protein Smoothie Avocado Banana Green Smoothie Protein Shake Creamy Golden Milk Smoothie Green Spirulina Smoothie Super Green Avocado Smoothie Pumpkin Pie Smoothie Chocolate Hazelnut Smoothie Bowl Strawberry and Cream Oats Heart Healthy Smoothie V-8 Smoothie Chapter 8: Sauces, Dips, and Dressings Strawberry Cashew Cream Cheese Whisk-Only Caramel Sauce Cashew Mozzarella Cheese Sauce Peanut Sauce Green Chili Nacho Cheese Sauce 3-Ingredient Tahini Sauce Easy Chimichurri Sauce Spicy Habanero Hot Sauce Red Enchilada Sauce Healthy Caramel Dip Smoked Cashew Cheese Spread

Chapter 9: Appetizers Smashed Potatoes with Roasted Garlic Cashew Butter Kale Bruschetta Easy Vegan Sweet-and-Sour Tempeh Beet & Coconut Bacon Flatbread Fabcakes Loaded Potato Skins Scallion Noodle Cakes Pesto Potato Flatbreads Herb-Crusted Asparagus Spears Green Pea Guacamole Potato Pancakes Spicy Sweet Potato Hummus Conclusion

Introduction One of the most catchy lines that I have heard about people who eat non-vegetarian is and I quote “ I love plants that is why I only eat animals.” I know this is a bit creepy and here I am persuading you to eat only plants. I am sure that getting on a plant-based diet will be one of the best choices that you are going to make in your life. And if you are concerned about how to do it, what it is all about, what am I going to eat, then don’t worry. I am going to explain you each and everything that you need to know about Plant-based diet. This book is a complete guide of plant-based diet cookbook for beginners. By reading it, you will know all essentials about it, meantime have many mouth-watering plant-based recipes for your diet journey. Eating a plant-based diet means that you need to eat only fresh foods. And once you get the hang of it, buying fresh foods from the market and preparing them in your kitchen is a lot more fun than you think. Now let’s begin!

Chapter 1: The Essentials of Plant Based Diet It may be a bit overwhelming for anyone to just drop everything and start on a plant-based diet. Even if you have been on this kind of diet for years now, we all need some motivation to stay on the course and for me that motivation stems from whatever I see inside my pantry and my refridgerator. So, the first thing that everyone who wants to start a plantbased diet is fill up their pantry with all those items that will help them adapt to this diet quickly. Before we move forward you need to take a pledge right here, right now. Say that you won’t bring any kind of processed foods to your house even if they do not contain any kind of meat.

But, What is a Plant-Based Diet? Well, based on the name it is easy to say that a plant-based diet is one where you only eat food that is made from plant and plant based materials. There are two aspects of a plant-based diet, whole foods and plant-based. Under whole foods you need to eat unprocessed foods, these are the ones that are not refined at any level. They are raw, fresh, untouched, and have all kinds of nutrients and minerals intact. Coming to plant-based foods, it is everything that does not contain meat, milk, eggs and honey. In the end, you will be able to fulfill all your nutritional needs by eating natural foods or foods that are minimally-processed. To name the types of foods, it consists of fruits, vegetables, tubed vegetables, whole grains, and legumes. And it is not that you will have to make do with a limited type of food, there is a huge diversity of foods that you can eat in this diet. Stating on a plant based diet means that you will have to do away with all the other types of diets that you were eating before especially the non-vegetarian diets. But, always make sure that you do not go for an upending change in an instant. Healthy eating means that you also need to ensure that the body is able to conform to your new diet. Even if it is fresh and home cooked food that you are eating, your body chemistry which was earlier comfortable with meat or any other kind of food will take time to adjust. So, the best course of action is to take it slow and steady. Don’t do like the last night you had your last non-vegetarian meal and the next morning you are eating Red beans and rice

with Strawberry cashew cream cheese. That is not the way to do it. Rather, you need to slowly transform your body and give it some time to adapt to this new diet.

Advantages of Following a Plant Based Diet Let’s talk about the overall body first and then we will move on to the health benefits of Plant-Based diet. ● Energy Booster: If one thing will get you gulping those plants is that they provide an ample amount of energy, now I wonder why the Hulk has Green Color. With an abundance of higher vitamins and minerals, a plantbased diet will also provide you with antioxidants, phytonutrients, and healthy fats and proteins. Apart from boosting the energy, they are also good for the brain and can enhance your mood. ● Improves Nutritional Count: Nobody is arguing that you won’t get enough nutrition with a non-vegetarian diet, but the thing is that with a plant-based diet it further improves that nutritional count. The great mix of fibers, vitamins, and minerals that you will get in a single plate of this diet is not possible with other diets as they have varied nutritional benefits. ● Good for Heart: There are two things that are essential for the heart, one is cholesterol and the other is blood pressure. And when you are on a plant based diet, you don’t have to worry about these two, provided you are not only eating nuts. Other than this, there is no to lower risk of inflammation which further prevents the accumulation of plaque in the arteries. ● Lower Incidence of Diabetes: There are two things that you need to understand here. One is the BMI and the other is the incidence of diabetes. It is known that people with a higher BMI are more prone to develop diabetes. And eating other kinds of food that contain saturated

sugar content and fats further causes a huge risk of developing diabetes. But, when you are on a Plant-based diet, in spite of having a higher BMI the risk of developing Diabetes is much less. ● Less Cancerous Food: Yes, it is true. Plant-based diet does not lead to the incidence of cancer. On the other hand, foods like red meat have been proven to cause cancer. So, one thing is assured that you won’t have to such a life-threatening disease if you are on this kind of diet. And not only cancer, those who are on a plantbased diet are further on the lower end of receiving any kind of chronic diseases. So, they are not only safe because they are eating a plant-based diet but also they are not eating any other kind of diet that is riskier and can cause such diseases.



● For a Glowing Skin We all have heard that whatever we put inside our body reflects on the outside. Eating a vegetarian and plant-based diet will certainly lead to having a glowing, radiant and amazing skin. Not only skin, it is also beneficial for healthy hair and nails. But always keep in mind that our body takes time to reflect everything, so don’t get disheartened when you do not see the desired results the next day. Other than this, think of the issues that you will be dodging when you are not eating all kinds of meat and other seafood. There is skin inflammation, irritation, and rashes and living without them will only make you happier and healthier. ● Weight Loss: Losing weight becomes successful when you combine a good diet with proper exercise. And one of the best choices is eating plant-based diet which has a natural tendency to help you lose weight. And don’t worry about the nutrients, you will get more than enough

nutrients with a plant-based diet. So, everything will be sorted.

Foods to Eat on Plant-Based Diet There are five different classes of foods that you can eat on a plant-based diet. And we are going to know about them in detail. Before moving forward, hear that it is essential that you distribute these foods into different kinds of meals and prepare them at your home for best results. 1. Fruits: Fruits such as berries, all kinds of citrus fruits, bananas, apples, grapes, melons, avocados and any other fruit that comes to your mind is an essential part of a plant based diet. Fruits are good for the health because they offer protection from the incidence of chronic diseases and are essential for the healthy maintenance of the body. In a plant based diet you can mix up fruits will different kinds of veggies and prepare some awesome salads. To name a few, Sweet Potato and Avocado Green Salad or Quinoa Salad With Fresh Mint and Parsley, this is only a glimpse of lip-smacking salads that you can eat in this diet schedule. 2. Veggies: One of the most important and major parts of a plant-based diet are the vegetables. They form around 60% part of a plant-based diet plate. Vegetables may seem simple and a bit mundane to you when you are just starting on this diet. Some of the most popular vegetables are broccoli, kale, beetroot, cauliflower, asparagus, carrots, tomatoes, and others. But once you develop a taste for it, you will eat nothing else and that is a promise. The thing with vegetables is that you can make anything with them, it all depends on your imagination and your skills but more importantly on your will to try out different recipes. Let me help you with a few names so that you know what to expect in the recipes section, Zucchini Mushroom Caprease Bowl or Coconut cauliflower curry.

3. Legumes: Then you have legumes like chickpeas, lentils, peas, kidney beans, and black beans. Legumes are rich in fiber. And that is why they are essential to consume for every person. On a lighter note, if not anything having legumes in your plate will make it look beautiful and attractive. I know you are waiting to know the next recipe name, here it is Vegan Black Beans Burger and Vegan White bean Salad. 4. Seeds: When it comes to adding those extra nutrients seeds will come to your rescue. This is one of the best reasons that will get you hooked on the plant-based diet. Seeds adds to the taste and flavor of any kind of food. You can toss them in your salads or even add a few nuts to the soup. Among the seeds, the best ones are sesame, pumpkin, chia, hemp, and flax seeds. Seeds are rich in calcium and they also provide Vitamin E to the body. A couple of good recipes that contain seeds are Banana Cream Pie Chia Pudding and Sun Butter baked oatmeal cups. 5. Beans and Lentils: All kinds of beans and lentils are rich in protein, fiber and carbs. Starting on a plant-based diet the majority of the people think they that they won’t get enough proteins, but that is not true. Beans and Lentils provide ample amount of proteins to the body and they also promote good digestion. To top it all, beans and lentils are a cheap source of getting enough protein relative to other non-plant based sources. You may also get canned beans from the store and they are good enough. But make sure that you buy the ones which have low sodium and always wash them before preparing. Yeah, that’s about it, let’s move on to the next item. 6. Grains: Grains are responsible for providing energy and vitamins to the body. Grains like Barley, Corn, Rice, and

Millet are some of the most prominent ingredients that you should have in your kitchen. Grains work best if you eat them whole, as there are fibers and other nutrients that work best if you eat them sprouted or what we can also call them whole grains. And don’t worry about gluten, if you are gluten-intolerant, there are grains available in the market which are gluten-free. 7. Pasta: Yes, Pasta, especially whole-grain pastas are also a great addition to your plant-based pantry. It is not that the other kinds of plant-based foods are not tasty, but adding the pasta to the list is like an x-factor of the diet. And the best thing is that you can add anything to pasta that you feel like. Try adding different kinds of beans, sauces, garnishes to it and see what becomes of it. In the end, either you will invent something amazing, you will get another chance to try some new kind of pasta, so it is a win-win situation. 8. Nuts: Lastly, we also have nuts to account for, nuts have proven to be a good source of proteins and vitamins. For instance, they have Selenium and Vitamin E. I know that nuts can be a bit munchy and you cannot stop your mouth from chewing once started, but control is also essential. There are various kinds of nuts that you can take, for instance, brazil nuts, almonds, cashew nuts, macadamia, pecans, and Pistachios. Nuts can also make any dish much cruncier and tastier because of their natural taste and texture. Here are a few recipes that are decorated in style with nuts, Sweet Potato with Thai Peanut Butter Sauce and Penne Pasta Salad with Pine Nuts. These are those ingredients which are always available in any market and provide a wholesome experience to the person. Plant-based diet is more dependent on your liking than your

taste. Because you can develop a taste for anything that you eat, for some it can be in some time and for others it can be instant. But, the key is to keep on going. Going forward on this note, I also urge you to eat foods that have healthy fats. Healthy fats means that you need to consume polyunsaturated fats and monounsaturated fats along with foods that have Omega-3 fatty acids. And most of the times we rely on different kinds of oil to get enough fats and some oils with these properties are canola oil, olive oil, and flaxseed oil. Along with this, avocados, walnuts, chia seeds, and hemp seeds also have healthy fats. I know that you cannot take milk in a plant-based diet, but there are other types of milk like almond milk, soy milk, coconut milk, rice milk, oat milk, and hemp milk to choose from. Never think that a plant-based diet is limited to these ingredients only. There is a lot that you can eat and savor in a plant-based diet. And to prove that I have included 100 different recipes in this book that will let you know the rich diversity of food anyone can cherish in this diet.

Foods to Avoid Yes, this is also important. Let me digress a little bit from the topic. Remember when we say that an experienced person is more intelligent, smart, and more responsible. And it is not that they know what to do in every situation, but more importantly, they know what not to do. Similarly, now that we understand what all can you eat, it is also essential to know what not to eat in a Plant-based diet. Well, there is nothing that you cannot eat in this diet. Because this is not a diet that is associated with a particular disease like diabetes or obesity. But the plant based diet is more of a choice rather than a necessity. So, this means that you it is your decision and choice if you want or do not want to eat a particular dish. Because of my experience in the Plant-based diet, it is easier for me to guide you about the kind of food that you should not eat. Let’s begin: ● Fast Foods: There are a lot of reasons for not eating fast foods. They are unhealthy, contain a lot of fats, and can often lead to the incidence of obesity. So, it is essential that you avoid fast food at all costs. ● Sweetened Beverages: Sugars have an excess amount of carbohydrates. More the carbs more prone you are to develop several diseases and not to mention diabetes. So, it is best to avoid products have extra amount of sugars. Cakes, biscuits, and pastries. ● Deep Fried Foods: The logic is that the deep fried foods are often made in oil that has higher amounts of fats

which is not good for the body at all. ● Processed Foods: Any kind of processed food should not be a part of a Plant-based diet. This is because you need a wholesome diet that is fresh out of the market, made with care and sprinkled with love. You may get the care and love with processed foods too, but you cannot get fresh foods in this category. So, the best course of action is to visit the market, buy some fresh vegetables and fruits only to come home and try making them yourself. ● Refined Foods: The Refined foods are also processed and bereft of the major nutrients that are essential for a healthy diet. That is why it is essential not to eat refined foods, always go for whole grains and foods.

Tips and Tricks of Following Plant-Based Diet A change in your diet plan cannot be done without some motivation and support. I know this because I have been there and experienced it, so I have the best idea as to what you can do in this kind of situation. The next section will talk about a few handy tips and tricks that will make the transition from a meat-eating diet to a plantbased diet easier and fun. 1. Be Motivated: This is the very first and the most important part. You need to find some motivation to start on a plant-based diet. For some, it is the increased energy levels to look forward to and for others, it is a kind of disease that they need to get rid of. And a few people also want to express their love for animals. You need to find what motivates you to take the first step. Whatever be your reason, you need to stick to it. And believe me when I say that you will get a lot of reasons to break that vow (if you have taken one) and get back to your other life. Yes, it is a new lifestyle. 2. Eat a Lot and Worry Less: One of the best things about getting on a plant-based diet is that you don’t have to worry about eating. Since they are only vegetables and fruits, you won’t get fat after eating them. That is why I would always suggest that you start eating more than you do everyday. With time, you will also start to feel hungry when you have not eaten anything for about an hour. With other kinds of diets, you need to worry about the calorie intake, but with this, you don’t need to worry about it all. Because no matter how much you are eating, the calorie intake meter will never cross its limits.

3. Get rid of the distractions: Yes, there are a lot of distractions that you can come across when you are starting on this kind of diet. These are mostly the food items and ingredients that are not based on a plant-based diet. For instance, foods like meats, processed foods, ingredients that look good in the fast food, foods that you can deep fry and make something amazing out of it, I know that you are thinking about them all. But that is exactly what I am saying, you need to get rid of all of these items and ingredients. They will let you be comfortable in your own kitchen and keep your mind focussed on what is good for you at present. 4. Always have a backup: Imagine you are walking toward your home from office or even visiting a friend’s place, what will you do when hunger strikes? Well, it is for these moments that I always keep a Rainbow Hummus Sandwich in my bag. These are the sensitive moments that can lead you astray from the path, but when you have a backup in your bag, believe, it is that moment of acute hunger that you will thank yourself for preparing ahead. 5. Start Slow and Light: I would not recommend that you start eating plant-based foods all three times on the first day itself. So, the trick is to go easy and light on yourself and body. Because in the end, if you are not enjoying your food then you will not be able to carry on with it for longer. So, it is essential to tread lightly. There are pancakes, oat bars, muffins, smoothies and such other types of breakfast is an awesome choice, both healthy and tasty. 6. Be Aware: Lastly, if there is one thing that you need to avoid is being mislead by misinformation. You will find that a lot of people out there are claiming to be experts in not only plant-based diet, but basically in everything. They will tell you a lot about this diet, what you should do,

what you should not do and a lot more than this. It is your job to investigate, be informed, research, and be aware about everything related to a plant-based diet.

FAQs I know you still have a lot of questions in mind. And it has been my prerogative since the beginning to tell you everything that I know about this kind of diet. If something is left, I hope these FAQs can serve you better. Won’t my Budget go Over the Moon with a Plant-based diet? Well, it is actually the opposite of what you think. A plant-based diet is much cheaper than what you think. Most of the vegetables are available at lower costs than what you may have to pay when they are processed and frozen. And when you are buying bulk then you may even have to pay much lesser. What if I go out to eat with friends? What Will I do? Well, from what I have observed is that almost all the restaurants will accommodate your requests. They will certainly have something or the other to serve you and make sure that you are eating in some good company. What about my Nutritional Intake? Will I get enough of it? Do you know that eating whole foods is much better than eating refined ones. The only thing that you will miss is Vitamin B12. This is the only vitamin that you won’t get from the plantbased diet, rest everything is present in abundance in this food schedule.

Chapter 2: A Healthy 30-Day PlantBased Diet Meal Plan What you need to do is create a spreadsheet or a chart in your home that will help you keep track of everything that you prepare and eat. The best course of action is to prepare at least three meals for the whole week and then eat the leftovers on the other days.

Week 1 For the first week, since you are new to this and do not have any experience you should keep it light. Breakfast Ideas: You only need to prepare breakfast on three days and for the rest of the days, the last night’s dinner will have to do. ● Vegetarian Breakfast Casserole ● Vegan Breakfast Bowl ● Brown Rice Breakfast Pudding Lunch Ideas: Make sure that you have some variety in your lunch and eat something new. ● Coconut Cauliflower Curry ● Sweet Potatoes with Thai Peanut Butter Sauce ● Vegan Mac and Cheese Bites Most of the times you will be at work during lunch time, so it is best to prepare these recipes beforehand. And if you do not feel like preparing, you can always make some extra breakfast and take it along. Snacks: Snacks are also important as they provide the taste of something new and spicy to eat. Yes, you can eat spicy food in a plant-based diet too. ● Smashed Potatoes with Roasted Garlic Cashew Butter ● Kale Bruschetta It is better to limit the snacks to two per week in the beginning, I do not want to overwhelm you. Dinner: Note that for three days you can eat the same food for breakfast that you had prepared for the dinner. Also, you have the option to eat what you made for lunch. So, everything has to be planned and well executed. ● Mediterranean Pinwheels ● Garlicky Kale Salad with Crispy Chickpeas

Week 2 Come 2nd week, you can toss it up a bit and now you can also prepare a few recipes that you had prepared in the first week. For that, know what you liked best so that you can prepare it again. Breakfast: ● Banana Cream Pie with Chia Pudding ● Savory Vegan Breakfast Bowl ● SunButter Baked Oatmeal Cups Lunch: ● Vegetarian Red Beans and Rice ● Black Bean and Sweet Potato Chilli ● Easy Vegetarian Meatloaf Loaf Appetizers and Snacks: ● Easy Breaded Tofu Nuggets ● Chocolate Chip Cookie ● Hummus Zucchini Roll Ups ● Vegan Spinach and Sesame Crackers Dinner: ● Baked Kabocha Squash Chips ● Chickpea Sunflower Sandwich Sauces and Dressings: In the 2nd week you can also try some sauces, dips, and dressings to further enhance your taste. ● Strawberry Cashew Cream Cheese ● Whisk-Only Caramel Sauce

Week 3 In the third week, let’s take our journey a bit further and also go for some soups, salads, and smoothies to give company to your daily food. Smoothies: ● Mint Chocolate Green Protein Smoothie ● Super Green Avocado Smoothie Breakfast: ● Healthy Huevos Rancheros Tacos Lunch: ● Garlicky Kale Salad With Crispy Chickpeas ● Vegan Crockpot Lasagna Snacks: ● Vegan Three Bean Pasta With Creamy Spinach Sauce ● Pita Pizzas ● Bell Pepper Pizzas ● Toast with Hummus & Veggies

Week 4 Let’s pull off your fourth week with some yummy and mouthwatering foods. Take a look at the mentioned dishes and drinks that will make your week delightful.. Sauces and dips: ● Cashew Mozzarella Cheese Sauce ● Smoked Cashew Cheese Spread Breakfast: ● Red Pesto And Kale Porridge ● Carrot And Coconut Breakfast Bowl ● Vegan egg salad sandwich Appetizers: ● Herb-Crusted Asparagus Spears ● Green Pea Guacamole ● Potato Pancakes ● Spicy Sweet Potato Hummus Smoothies: ● Pumpkin Pie Smoothie ● V-8 Smoothie ● Heart Healthy Smoothie

Chapter 3: Delicious Breakfasts

Rainbow Hummus Sandwich Prep Time: 10 minutes/ Cook Time 2 minutes/ Serves: 2 Ingredients: ● ● ● ● ● ● ●

1/4 cup orange bell peppers, sliced 1/4 cup yellow bell peppers, sliced 2 slices whole-wheat bread 2 tbsp. hummus 1/4 cup tomatoes, sliced 1/4 cup cucumbers, sliced 1/4 cup red cabbage, shredded

Directions 1. Toast the slices of whole-wheat bread. Spread hummus on all slices. 2. Pile the vegetables on top of the bread and close sandwich. you can also use veggies of your choice. Nutrition value per serving: Calories: 272 Cal, Carbs: 43.5 g, Fat: 5.4 g, Protein: 12.4 g.

Maple Cinnamon Breakfast Quinoa Prep Time: 5 minutes/ Cook Time 20 minutes/ Serves: 2 Ingredients: ● ● ● ● ● ● ● ●

1 cup quinoa 2 to 2 1/2 cups water 2/3 cup soy milk 1 tsp. vegan margarine 1/2 tsp. cinnamon 2 tbsp. maple syrup Optional: 2 tbsp. raisins Optional: 2 bananas (sliced)

Directions: 1. Gather the ingredients. 2. Heat the water and quinoa in a saucepan and bring to a boil. Reduce to a simmer and allow it to cook, covered, for 15 minutes, until liquid is absorbed. 3. Remove from the heat & fluff the quinoa with a fork. Then cover, and allow to sit for five minutes. 4. Stir in the margarine and soy milk, then remaining ingredients. 5. Serve and enjoy! Nutrition value per serving: Calories: 377cal, Carbs: 82g, Fat: 4g, Protein: 7g

Vegan Tofu Scramble With Spinach Prep Time: 5 minutes/ Cook Time 10 minutes/ Serves: 2 Ingredients: ● ● ● ● ● ● ● ● ●

2 tomatoes (diced) 3/4 cup sliced mushrooms 2 cloves garlic (minced) 1/2 tsp soy sauce 1 bunch spinach (10oz) 2 tablespoons olive oil 1 tsp lemon juice (fresh) 1 pound firm or extra-firm tofu (well pressed and crumbled) Salt & pepper

Directions: 1. Assemble the ingredients. 2. Heat olive oil in a pan & frizzle the tomatos, mushrooms, & garlic over moderate heat (at least 3-4 minutes). 3. Then lower the heat to med-low & then put the tofu, spinach, lemon juice & soy sauce. Cover the pan and cook it for 6-7 minutes, stirring intermittently. 4. Once cooked, Sprinkle a little salt & pepper over the dish. 5. Enjoy hot! Nutrition value per serving: Calories: 527cal, Carbs: 43g, Fat: 29g, Protein: 36g

Banana Cream Pie Chia Pudding Prep Time: 10 minutes/ Cook Time 0 minutes/ Serves: 2 Ingredients: ● ● ● ● ● ● ● ●

1 tbsp agave (maple syrup works too) 1 tsp cinnamon 1/4 cup chia seeds 1/2 cup full-fat coconut milk 1/2 cup almond milk (I use homemade almond milk) 1 banana, mashed 1 banana, chopped (to top) coconut flakes (to top)

Directions 1. Mix the coconut milk, chia seeds, almond milk, agave, cinnamon, and mashed banana in a bowl. Whisk until they are well combined. 2. Cover the bowl properly and place it in the fridge for 1 hour to firm up 3. Plate the chia puddings into 2 cups and top it with chopped bananas and coconut chips. Nutrition value per serving: Calories: 321 Cal, Carbs: 37g, Fat: 17g, Protein: 5g

Savory Vegan Bowl Prep Time: 10 minutes/ Cook Time 10 minutes/ Serves: 1 Ingredients: For the Tofu Scramble, ● ● ● ● ●

1 serving medium or firm tofu, crumbled 1 tsp turmeric Salt and pepper Dash of soy sauce 1 tbsp water

For the Sautéed Veggies, ● 1 big handful of kale, de-stemmed and chopped ● 1 cup sliced mushrooms ● 1/2 cup diced white onions For the Bowls, ● 1/2 an avocado ● salsa ● 1/2 cup cooked brown rice Directions 1. Take a small dish, mix up the tofu scramble ingredients and set it aside. 2. Post this, cook the kale, mushrooms, and the onions. To make them, add to a skillet over medium-high with either a splash of water or 1/2 tsp olive or avocado oil. Cook for about 5-8 minutes until tender and browned. Don’t stir often in order to let them brown. Once they’re cooked, scoop them into a bowl. 3. Using the same pan, add tofu mixture and cook for about 5 minutes until heated thoroughly and starting to become

brown. Alternatively, you can add the tofu scramble mixture to the kale and mushrooms while they cook and serve them all mixed up. 4. To assemble the breakfast bowls, add the tofu scramble to the bowl with some kale mixture then add brown rice, avocado, and salsa. Serve right away. Nutrition value per serving: Calories: 388 Cal, Carbs: 54g, Fat: 12g, Protein: 16g

Vegan Banana-Oat Protein Balls Prep Time: 15 minutes/ Cook Time 0 minutes/ Serves: 6 Ingredients: ● 1 cup rolled oats ● 1 serving vegan vanilla protein powder ● 1 large banana Directions 1. Pour the rolled oats along with protein powder into a food processor. Turn it on until the oats are slightly chopped. 2. Add the banana, and turn on until a coarse and pliable dough forms. 3. Make 12 balls, and place them in a container. 4. Store the leftovers in the airtight container in the fridge. Nutrition value per serving: Calories: 53 cal, Carbs: 8g, Fat: 1g, Protein: 3g

Vegetarian Breakfast Casserole Prep Time: 2 hours 15 minutes/ Cook Time Serves: 6

45 minutes/

Ingredients: ● ● ● ● ● ● ● ●

1 14-ounce package sausage substitute (such as Gimme Lean Sausage) 6 eggs 1 tablespoon onion, chopped 1 1/2 cups milk, soy milk, or rice milk 1/2 to 3/4 cup shredded cheddar cheese 4 slices whole-grain bread 1 tablespoon cooking oil Optional: 1 cup of spinach

Directions: 1. Gather all the ingredients. 2. In a med-sized skillet at moderate heat, saute the sausage and onions in cooking oil for about five minutes until lightly browned. 3. Cover bottom of a 9 x 9 sausage pan. 4. Cut bread slices into 1-inch strips & layer them across the sausage. 5. In a bowl, beat the milk & eggs. Spinach can be finely chopped and added to the egg. Pour the egg mixture evenly over the bread slices in the pan. Then sprinkle it with the shredded cheese. 6. Ideally, cover & refrigerate overnight or for at least 2 hours. Make sure the bread has soaked in the egg mixture well. 7. Preheat oven to 350F. 8. Bake egg casserole uncovered for 35 - 45 minutes until gets golden on top.

9. Cut in six squares and enjoy. Nutrition value per serving: Calories: 527cal, Carbs: 11g, Fat: 23g, Protein: 18g

Vegan Apple Pancakes Prep Time: 10 minutes/ Cook Time 10 minutes/ Serves: 4-5 Ingredients: ● ● ● ● ● ● ● ● ● ● ●

1 1/2 cups soy milk (or another vegan milk substitute 2 1/2 teaspoons baking powder 1/2 teaspoon salt 1/3 cup pecans (chopped) 2 tablespoons oil (more or less as needed for frying) 1/2 teaspoon cinnamon 1/2 cup tofu (soft/silken) 1/3 cup vegetable shortening 1 1/2 cups flour 1/2 teaspoon nutmeg 2 apples (chopped)

Directions: 1. Gather all the ingredients. 2. In a food processor or a blender, mix together all the ingredients except pecans until the apples are minced & ingredients are blended. You can chop the apples by hand & mix together the ingredients. 3. Gently fold in the pecans. 4. Drop large spoonfuls onto a lightly oiled skillet and cook for a few minutes, until the bubbles appear. Flip & cook it until both the sides are golden brown. 5. Serve and enjoy! Nutrition value per serving: Calories: 373cal, Carbs: 53g, Fat: 10.9, Protein: 17g

Carrot Cake Overnight Oats Prep Time: 5 minutes/ Cook Time 10 minutes/ Serves: 2 Ingredients: ● ● ● ● ● ● ● ● ● ● ● ●

⅓ cup rolled oats ⅛ tsp ground nutmeg 1 tablespoon ground flaxseed ¼ tsp ground cinnamon ¼ cup raw shredded carrot 1-2 packets stevia (or 1-2 tablespoons pure maple syrup, depending on sweetness preferred) 1 tablespoon shredded unsweetened coconut (plus a little extra for garnishing) 1 tablespoon raisins (optional) 2 tablespoons chopped fresh pineapple ¼ tsp pure vanilla extract 1 tablespoon chopped walnuts or pecans (optional) ½ cup unsweetened almond milk

Directions: 1. In a bowl gather all the ingredients and mix them well. 2. Cover & place in the fridge overnight. 3. In the morning, firstly stir the mixture, and then add in 1-2 tablespoons of almond milk or water. 4. Heat in the microwave or on the stovetop. (OR enjoy cold!) 5. Garnish with shredded coconut, raisins, nuts, a dash of cinnamon, and a drizzle of pure maple syrup! 6. Enjoy! Nutrition value per serving: Calories: 242cal, Carbs: 35g, Fat: 9g, Protein: 7g

Vegan Breakfast Bowl Prep Time: 10 minutes/ Cook Time 10 minutes/ Serves: 1 Ingredients: ● ● ● ● ● ● ● ● ● ●

salt and pepper dash or soy sauce 1/2 an avocado 1 serving medium or firm tofu, crumbled 1 tsp turmeric 1 cup sliced mushrooms 1 tbsp water 1 big handful of kale, de-stemmed and chopped 1/2 cup diced white onions 1/2 cup cooked brown rice

Directions: 1. In a small dish, mix the tofu scramble ingredients and then set aside. If you’re only making 1 serving, it is recommended mixing it up in a dish before the cooking. If you are making a whole package of the tofu, you can add everything into the pan as it is easier to mix. 2. Next, cook the mushrooms, kale, and the onions. Add them to a skillet over med-high heat with either a splash of water or half tsp olive or the avocado oil. Cook it for 5-8 minutes until tender and browned. Don’t stir it too often in order to let them brown. Once cooked, put into a bowl. 3. In the same pan, add the tofu's mixture & then cook it for 5 minutes until gets heated through and starting to get brown. You can just add the tofu scramble mix to the kale & mushrooms as they cook & serve it all mixed up. 4. To assemble the breakfast bowls, add the tofu scramble to the bowl with the kale mixture then add brown rice, avocado

and salsa. Serve right away or pack up for meal prep. Nutrition value per serving: Calories: 373cal, Carbs: 53.8g, Fat: 11.8g, Protein: 16.3g

Brown Rice Breakfast Pudding Prep Time: 10 minutes/ Cook Time 5 minutes/ Serves: 4 Ingredients: ● ● ● ● ● ● ● ● ●

¼ cup raisins Salt to taste 1 cup dates, pitted and chopped 3 cups cooked brown rice ⅛ to ¼ teaspoon ground cloves, to taste 1 cinnamon stick 1 tart apple (such as Granny Smith), cored and chopped 2 cups unsweetened almond milk ¼ cup slivered almonds, toasted

Directions: 1. Combine the almond milk, rice, cinnamon stick, and dates in a medium saucepan, cloves, and cook, stirring occasionally, over med-low heat for twelve minutes, or until the mixture thickens. 2. Remove the cinnamon stick. Add the apple, raisins, and salt and mix. 3. Serve garnished with the toasted almonds. Nutrition value per serving: Calories: 238cal, Carbs: 34g, Fat: 10g, Protein: 7g

Apple-Walnut Breakfast Bread Prep Time: 10 minutes/ Cook Time 50 minutes/ Serves: 8 Ingredients: ● ● ● ● ● ● ● ● ● ●

¾ cup packed light brown sugar 1½ cups unsweetened applesauce ⅓ cup plain unsweetened almond milk or plant milk 2 cups all-purpose or whole wheat flour 1 tablespoon ground flax seeds mixed with 2 tablespoons warm water 1 teaspoon baking soda 1 teaspoon salt ½ teaspoon baking powder 1 teaspoon ground cinnamon ½ cup chopped walnuts

Directions: 1. Preheat the oven at 375°F. 2. In a large bowl, mix brown sugar, almond milk, applesauce, and flax mixture and stir until smooth and well mixed. Set aside. 3. In a bowl, combine baking soda, flour, baking powder, salt, and cinnamon. Then combine the wet ingredients into the dry ingredients just until blended. Stir in the walnuts, then transfer the batter to a 9x5-inch loaf pan, spreading evenly and smoothing the top. 4. Bake it until gets golden brown and a toothpick inserted in the center comes out clean, 25 to 30 minutes. Cool in the pan for 20 minutes, and then remove from the pan and cool completely on a wire rack. Nutrition value per serving: Calories: 223cal, Carbs: 11.7g, Fat: 16g, Protein: 10.1g

Healthy Huevos Rancheros Tacos Prep Time: 5 minutes/ Cook Time 10 minutes/ Serves: 2 Ingredients: ● ● ● ● ● ● ●

1 tsp coconut oil 2 whole eggs ½ cup prepared salsa + ½ cup prepared salsa for garnishing 6 small corn tortilla shells 1 cup black beans, organic from the can drain and rinse 1 cup egg whites ½ cup prepared store-bought guacamole, or 1 whole ripe avocado, mashed ● salt/pepper to taste ● 1 lime ● ½ cup chopped cilantro Directions 1. Heat a large pan over the medium-high heat and add in some coconut oil. 2. Add in beans and ½ cup of salsa, stir to combine. 3. Create clean wells in the bean mixture followed by cracking in the eggs and adding in the egg whites. 4. Season with some salt and pepper. 5. Decrease the heat to low-medium and cover for about 5 minutes to let the eggs cook. 6. Meanwhile, warm the tortilla shells in another small pan. 7. Divide the tortilla shells in 2 plates. 8. Divide the egg-bean mixture among the corn tortillas and top each with the remaining salsa, some guacamole (or mashed avocado), a squeeze of fresh lime, and fresh cilantro. Enjoy!

Nutrition value per serving: Calories: 829 Cal, Carbs: 97g, Fat: 29g, Protein: 45g

SunButter Baked Oatmeal Cups Prep Time: 10 minutes/ Cook Time 25 minutes/ Serves: 6-8 Ingredients: ● ● ● ● ● ● ● ● ● ●

1/2 cup unsweetened applesauce 1/2 cup No Sugar Added SunButter 1/4 cup hemp seeds 2 tbsp chia seeds 1/2 cup nondairy milk 1/4 cup coconut sugar 1 1/2 cup rolled oats 1 tsp cinnamon 1/4 tsp salt Toppings of choice: nuts, seeds, jam, berries, chocolate chips, etc.

Directions 1. Preheat the oven to 350ºF temperature. Spray or grease a 12 cup muffin pan with some coconut oil. 2. Mix together the applesauce, coconut sugar, SunButter, and milk to form a uniform mixture. 3. Add and stir the oats, hemp seeds, chia seeds, cinnamon, and salt. 4. Fill each of the muffin tins with a heaping spoonful of batter. 5. Add toppings of your choice and press in gently. 6. Bake for about 20-25 minutes at 350ºF or until golden brown around the edges. 7. Cool for about 10-15 minutes before removing from the pan. Enjoy! 8. Keep the leftovers in the fridge in an airtight container for up to a week or freeze for longer storage.

Nutrition value per serving: Calories: 152 Cal, Carbs: 15g, Fat: 8g, Protein: 5g

Vegan egg salad sandwich Prep Time: 4 minutes/ Cook Time 1 minutes/ Serves: 1 Ingredients: ● ● ● ● ● ● ● ● ●

1 tbsp green onion (incised) or yellow onion (minced) 3 oz tender tofu (vacuum packing) 1/8 tsp black salt 2 tsp pumpkin seeds (shelled) or sunflower seeds Tiniest pinch turmeric for color 1/4 tsp stone-ground mustard 1 tbsp vegan mayonnaise and a little extra for marinade Black pepper (grinded) 2 slices of bread

Directions 1. Crush the tofu cheese into a moderate-sized bowl with fingers. Mix together the minced onion, vegan mayonnaise, pumpkin seeds, stone ground mustard, black pepper, & turmeric. 2. Mix all the ingredients with a handy fork, mashing the tofu. You want it to have some required texture. So, avoid making a puree. 3. Taste to make any changes and then put some mayo, black salt, or stone ground mustard, or pepper. 4. Slather the mayonnaise evenly on 2 slices of bread, & add the tofu mixture to it. Nutrition value per serving: Calories: 341 Cal, Carbs: 32g, Fat: 17g, Protein: 15g

Red Pesto And Kale Porridge Prep Time: 10 minutes/ Cook Time 5 minutes/ Serves: 2 Ingredients: ● ● ● ● ● ● ● ● ● ● ● ● ● ●

½ cup of oats ½ cup of couscous 1.5-2 cups of veggie stock 1 scallion 1 tsp tahini 1.5 tsp dried oregano 1 tsp dried basil 1 cup of chopped kale 1 cup of sliced cherry tomatoes 1 tbsp pesto of your choice 2 tbsp nutritional yeast 1 tbsp pumpkin seed 1 tbsp hemp seed salt, pepper

Directions 1. Add oats, basil, salt, couscous, vegetable stock, oregano, and pepper to a small pot and cook on the medium heat for about 5 minutes stirring. 2. When the porridge is soft and creamy, add sliced scallion, tomatoes, and chopped kale. Cook for one minute extra, then stir in tahini, pesto, and nutritional yeast. 3. Serve the porridge warm topped with a bit of kale, cherry tomatoes, pumpkin, and hemp seeds. Enjoy! Nutrition value per serving: Calories: 459 Cal, Carbs: 62g, Fat: 15g, Protein: 19g

Turmeric Steel Cut Oats Recipe Prep Time: 5 minutes/ Cook Time 25 minutes/ Serves: 2 Ingredients: ● ● ● ● ● ● ● ● ●

1/4 tsp oil 1/4 tsp or more cardamom 1/2 cup of steel cut oats 1/8 tsp salt 1 1/2 cups water for thinner consistency 1/3 tsp cinnamon 1 cup non dairy milk 1/3 tsp turmeric 2 tbsp maple syrup

Directions 1. Heat some oil in a pan on moderate heat. Add oats & stir them for 2 minutes. 2. Mix together water & milk & boil for around 5 minutes. 3. Reduce the heat to medium or lower. Stir them and continue cooking for around 10 mins. 4. Put in the salt, maple, and spices, and then cook for 8 minutes or more until the oats are braised to the required level. Taste to modify the flavors. If you increase the ingredients, then you might have to cook it for a little longer. 5. Any extra liquid in the pan gets absorbed by oats as the porridge stays in the pan. For thickening it, you can cook for extra time or wait for it to cool down. 6. Decorate with some chia seeds, strawberries, currants, pepita seeds, any other fruit of your choice. 7. Eat hot or chilled. Nutrition value per serving: Calories: 228 Cal, Carbs: 41g, Fat: 4g, Protein: 7g

Carrot Bowl

And

Coconut

Breakfast

Prep Time: 5 minutes/ Cook Time 5 minutes/ Serves: 4 Ingredients: ● ● ● ● ● ● ● ●

3 tbsp chia seeds 4 tbsp oat 1 banana 1 tbsp peanut butter 1 cup of coconut milk ½ cup of carrot juice 1 tsp cinnamon maple syrup (optional)

Directions 1. Stir together cinnamon, chia seeds and the oat with milk and carrot juice in a bowl. Store the bowl by covering it in the fridge overnight or at least a few hours. 2. Once the mixture has softened down take it out from the fridge. Add the peanut butter and sliced bananas. You can sweeten it if needed. Mix well together. Enjoy! Nutrition value per serving: Calories: 335 Cal, Carbs: 25g, Fat: 23g, Protein: 7g

Chapter 4: Tasty Lunches and Dinners

Zucchini-Mushroom Caprese Bowl Prep Time: 10 minutes/ Cook Time 20 minutes/ Serves: 4 Ingredients: ● 1 medium zucchini ● 3/4 tsp kosher salt, divided ● 1 tbsp unsalted tomato paste ● 1 (28-oz.) can unsalted diced fire-roasted tomatoes, undrained ● 1 tsp freshly ground black pepper ● 5 ounces fresh baby spinach ● 4 ounces part-skim ricotta cheese (about 1/2 cup) ● 2 tbsp olive oil ● 1 cup chopped yellow onion ● 1 tbsp finely chopped garlic ● 16 ounces sliced cremini mushrooms ● 3 ounces shredded part-skim mozzarella cheese (about 3/4 cup) ● 1/4 cup loosely packed fresh basil Directions 1. With a vegetable peeler, shave the zucchini into long, even strips. Toss them with 1/4 tsp salt in a colander. Let it stand until ready to use. 2. Heat oil in an oven over medium-high. Add onion and garlic; cook with often stirring, until tender for about 3 minutes. Add mushrooms; cook with often stirring, until browned for about 5 minutes. Add the tomato paste and cook for 1 minute. Stir in tomatoes, pepper, and remaining 1/2 tsp salt; bring to a simmer, stirring often. Reduce the heat to medium-low and simmer while stirring occasionally, until slightly reduced for about 6 minutes. Stir in the spinach; cover and cook until

spinach wilts properly, about 3 minutes. Remove from the heat. Gently stir in zucchini strips. 3. Stir together ricotta and mozzarella in microwavable bowl; microwave at high for 30 seconds. Dot the zucchini mixture with cheese mixture and sprinkle with basil. Nutrition value per serving: Calories: 285 Cal, Carbs: 26 g, Fat: 13 g, Protein: 16g

Black Bean and Sweet Potato Chili Prep Time: 10 minutes/ Cook Time 25 minutes/ Serves: 6 Ingredients: ● ● ● ● ● ● ● ● ● ● ● ● ● ● ●

2 small sweet potatoes (peeled and chopped) 1 (15-ounce) can black beans 1 (15-ounce) can diced tomatoes 2 cloves garlic (minced) 1 small onion (diced) 2 tablespoons olive oil 1 teaspoon cumin 1/2 teaspoon cayenne (or to taste) 2 medium carrots (sliced) Optional: 1/2 red bell pepper (chopped) 1/2 teaspoon garlic powder 1/2 cup water 1 tablespoon chili powder 1/2 teaspoon salt 1/4 teaspoon black pepper

Directions: 1. Gather the ingredients. 2. In a soup pot, sauté the onions & garlic in olive oil for a minute or two. 3. Add the sliced carrots, chopped sweet potatoes, and optional chopped bell pepper to the pan and cook until the onions become soft, about 5 to 6 minutes. 4. Reduce the heat to med-low and then add in all of the remaining ingredients, stirring to combine well. 5. Allow the chili to simmer, with partially covered and stirring occasionally over med-low heat, for 20 to 25 minutes, until

the flavors get mingled and the carrots, sweet potatoes, and bell peppers are soft. 6. Serve in a bowl topped with chili toppings and enjoy. Nutrition value per serving: Calories: 384cal, Carbs: 67g, Fat: 6g, Protein: 19g

Vegetarian Red Beans and Rice Prep Time: 10 minutes/ Cook Time 35 minutes/ Serves: 4-6 Ingredients: ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ● ●

4 Cups cooked brown rice ½ Teaspoon cayenne pepper 1 Teaspoon paprika 1/2 green pepper 1 14-ounce can diced tomatoes 2 Tablespoons olive oil 4 Cloves garlic 2 15-ounce cans red kidney beans (3 cups cooked) 1 Cup vegetable broth 1 Yellow onion 4 Stalks celery 1 Teaspoon dried oregano Black pepper 1/4 cup chopped parsley, to garnish Hot sauce, to garnish 1 Teaspoon dried thyme 2 Bay leaves 1 Teaspoon kosher salt

Directions: 1. Cook rice as per the packaging instructions. 2. Dice the pepper. Dice the onion and celery. Mince the garlic. 3. In a wide saucepan, warm the olive oil over medium heat. Sauté the celery, onion, and pepper for eight to ten minutes over med heat until softened. Then add the garlic (minced) and cook for about 2 minutes more; watch the pan to avoid burning the garlic.

4. Meanwhile, drain and rinse the red beans. When the vegetables get ready, add beans, diced tomatoes with their liquid, & vegetable broth. Then stir in the paprika, cayenne pepper, oregano, thyme, 2 bay leaves, kosher salt, and a few grinds of pepper. 5. Simmer over low heat for twenty minutes, until the sauce thickens. Meanwhile, roughly chop the parsley leaves. 6. When simmering is complete, remove bay leaves and serve the beans over rice. Garnish with chopped parsley and hot sauce. Nutrition value per serving: Calories: 1025cal, Carbs: 190g, Fat: 10.1g, Protein: 43.5g.

Easy Vegetarian Meatloaf Loaf Prep Time: 10 minutes/ Cook Time 45 minutes/ Serves: 6 Ingredients: ● ● ● ● ● ● ● ● ● ● ● ● ● ●

1 green bell pepper (or red bell pepper, diced) 3 cloves garlic (minced) 1 onion (diced) 3 tablespoons ketchup 1 tablespoon garlic salt 2 slices of bread (crumbled) 1/4 cup brown sugar 1/2 teaspoon dry mustard Optional: 1/2 teaspoon nutmeg 3 tablespoons vegetable oil (or olive oil) 2 packages Gimme Lean ground beef substitute 1/4 cup oatmeal (uncooked) 1/2 teaspoon pepper 1/4 cup ketchup

Directions: 1. Gather the ingredients. 2. First, preheat oven at 375°F and then lightly grease a loaf pan. 3. Sauté the onion, garlic, & bell peppers in olive oil for a few minutes, until onions are very soft. 4. In a large bowl, combine the onions & peppers with the ground beef substitute, bread crumbs, oatmeal, 3 tbsp of ketchup, garlic salt, & pepper. Mix it well, using your hands if needed. 5. Press into a lightly greased loaf pan. 6. Cover it with the foil and bake it for thirty minutes. Remove from the oven when done.

7. Combine brown sugar, ketchup, dry mustard, and optional nutmeg, whisking together until smooth. 8. Spread this topping over the loaf. 9. Cook, while uncovered, for next 15 minutes, or until done. 10. Let your vegetarian meatloaf cool before slicing into it to serve. 11. After cooled, slice up and enjoy it. Nutrition value per serving: Calories: 212cal, Carbs: 33g, Fat: 8g, Protein: 5g

Baked Kabocha Squash Chips Prep Time: 10 minutes/ Cook Time 25 minutes/ Serves: 4 Ingredients: ● 1 medium Kabocha Squash ● Himalayan pink salt to taste ● 8 thyme sprigs Directions: 1. Preheat the oven at 400°F. Then wash and thinly slice squash (keep skins on). Using a mandolin might help with getting even baking of the squash pieces. 2. Place the cooling racks on cookie sheets (you most likely need 2 so that the slices have enough room and are not overlapping too much) & line the slices on the racks. 3. You can use parchment lined cookie sheets instead of the racks. Sprinkle it with salt, and then place 4 sprigs of thyme on each, spreading them out. Bake it for 20-25 minutes, depending on thickness, until golden brown and crispy. Nutrition value per serving: Calories: 223cal, Carbs: 11.7g, Fat: 16g, Protein: 10.1g

Chickpea Sunflower Sandwich Prep Time: 10 minutes/ Cook Time 25 minutes/ Serves: 4 Ingredients: ● ● ● ● ● ● ● ● ● ● ● ● ● ●

3 Tbsp vegan mayo 1 15 oz can chickpeas (rinsed and drained) 1/2 tsp dijon 3/4 - 1 tsp dried dill 2 cloves garlic (minced) 1/4 cup roasted unsalted sunflower seeds 1 Tablespoon maple syrup 4 pieces rustic bread 1/4 cup red onion (chopped) 1 pinch of salt & pepper 2 Tbsp fresh dill (finely chopped) Water or almond milk (unsweetened to thin) 1/2 medium lemon, juiced (1/2 lemon yields ~ 1 Tbsp) Sea salt

Directions: 1. Make garlic herb sauce & then put it aside. 2. Put chickpeas into a mixing bowl & then mash it lightly with a fork. Then add mayo, sunflower seeds, mustard, red onion, maple syrup, salt, dill, pepper and mix them. Taste and change seasonings as required. 3. Marinade the bread (if you want to) & then make any other topping for sandwich you like (tomato, lettuce, onion). 4. Fill it in 2 bread pieces, then add sauce & toppings of your choice, & top it with two more slices of bread. 5. You can store the mixture for a few days in the fridge.

Nutrition value per serving: Calories: 532cal, Carbs: 52g, Fat: 30g, Protein: 17g

Mexican Beans

Casserole

With

Black

Prep Time: 10 minutes/ Cook Time 15 minutes/ Serves: 8-10 Ingredients: ● ● ● ● ● ● ● ● ● ● ●

2 garlic cloves, minced 2 cups chopped onion, fresh 1 1/2 cups chopped red pepper, fresh 1/2 cup sour cream (optional) 2 (15.8 ounce) cans black beans, drained 3/4 cup salsa 2 teaspoons ground cumin 2 cups Monterey Jack and Cheddar blend cheese shredded 3 tomatoes chopped (optional) 12 6-inch corn tortillas 1/2 cup sliced black olives (optional)

Directions: 1. Preheat oven to 350°F. 2. Combine garlic, salsa, onion pepper, cumin, & black beans in a large skillet and bring to simmer over med heat. Cook, frequently stirring for 3 min. 3. Arrange six tortillas in the bottom of a 9-inch x 13-inch baking dish overlapping them as necessary. Spread half of the bean mixture over tortillas and sprinkle with half of the cheese. Repeat the layer process with remaining tortillas, cheese and bean mixture. 4. Cover the dish with foil & bake for fifteen minutes. Carefully remove foil and serve warm. 5. Garnish with tomatoes, sour cream, and olives.

Nutrition value per serving: Calories: 595cal, Carbs: 72g, Fat: 21g, Protein: 33g

Vegan Crockpot Spinach and Tofu

Lasagna

With

Prep Time: 10 minutes/ Cook Time 15 minutes/ Serves: 8-10 Ingredients: ● ● ● ● ● ● ● ● ● ●

1 container soft (silken) tofu 1 container firm or extra firm tofu 1/4 cup soy milk 1/2 teaspoon garlic powder 2 tablespoon lemon juice 3 tablespoon fresh basil (chopped) 1 teaspoon salt 2 (10 ounce) packages spinach (thawed and patted dry) 4 cups tomato sauce 1 (10-ounce) box lasagna noodles

Directions: 1. Gather the ingredients. 2. In a food processor, mix the silken tofu, firm tofu, garlic powder, soy milk, lemon juice, basil, & salt & process it until smooth. Add the thawed spinach to this mixture. 3. Place a cup of the tomato sauce in the bottom of the crockpot or slow cooker. Then place one third of the noodles on top of the sauce, and one third of the tofu & spinach mixture at top of the noodles. Repeat it, being sure to end with sauce on top. 4. Cook in the crockpot on the less heat setting for six to eight hours, until noodles are soft. 5. Serve with a little yeast on top. Enjoy!

Nutrition value per serving: Calories: 369cal, Carbs: 46g, Fat: 13g, Protein: 25g

Coconut Cauliflower Curry Prep Time: 10 minutes/ Cook Time 25 minutes/ Serves: 4-6 Ingredients: ● ● ● ● ● ● ● ● ● ● ● ● ● ● ●

1 yellow onion 2 tbsp curry powder* 1 tbsp garam masala 1 tsp cumin ¼ tsp cayenne 1 pound sweet potato (4 cups chopped) 1 head cauliflower (5 cups chopped) 2 tbsp olive oil 1 tsp kosher salt, divided 28-ounce can diced tomatoes, San Marzano if possible 15-ounce can full-fat coconut milk* 15-ounce can chickpeas 4 cups spinach leaves Cilantro, for garnish Brown or white rice, for serving

Directions 1. Make the rice according to your preference. 2. Dice the onion. Chop the sweet potato into bite-sized chunks without peeling. Chop the cauliflower into clean florets. 3. Heat 2 tbsp of olive oil in a large nonstick skillet over the medium-high heat. Add onion and saute for about 2 minutes, then add the sweet potato and saute for 3 minutes. Add cauliflower and ½ tsp kosher salt and saute for another 5 minutes. Stir in 2 tbsp curry powder, 1 tbsp garam masala, 1 tsp cumin, and ¼ tsp cayenne. Add the Muir Glen tomatoes and coconut milk. Bring this to boil, then cover,

reduce the heat to simmer for about 10 minutes until the cauliflower and sweet potato are tender properly. 4. Drain and rinse the chickpeas properly. When the vegetables are tender, add the chickpeas and 4 cups of spinach and stir for about 2 minutes until the spinach is properly wilted. Add another ½ tsp kosher salt to taste with adding additional salt if necessary. 5. Garnish with some nicely chopped cilantro, and serve with brown rice. Nutrition value per serving: Calories: 223 Cal, Carbs: 33 g, Fat: 7 g, Protein: 7g

Sweet Potatoes with Thai Peanut Butter Sauce Prep Time: 20 minutes/ Cook Time 15 minutes/ Serves: 4-6 Ingredients: For the sweet potatoes and slaw, ● ● ● ● ● ● ● ● ●

4 medium to large sweet potatoes (10 to 12 ounces each) 1/4 red cabbage (3 cups shredded) 1/2 red bell pepper 1/2 yellow bell pepper 1 green onion 1/4 cup chopped cilantro 2 tbsp fresh lime juice (1 lime) 1/4 tsp kosher salt Crushed peanuts, for the garnish

For the Thai peanut butter sauce, ● ● ● ● ●

1/3 cup peanut butter 2 tbsp soy sauce 2 tbsp lime juice (1 lime) 1 tsp maple syrup 2 tbsp water

Directions 1. Cook the sweet potatoes as per your preference. 2. For making the slaw slice the red cabbage thinly, that is enough for 3 cups. Do the same with peppers and green onion. Chop the cilantro. Take a large bowl and mix together cabbage, peppers, green onion and cilantro with the lime juice along with kosher salt.

3. For Thai peanut butter sauce, take a small bowl and whisk together the peanut butter, lime juice, maple syrup, soy sauce, and water. Taste and add kosher salt as required. 4. For serving, slice the sweet potatoes into half and top with the slaw. Sprinkle them with the Thai peanut butter sauce and sprinkle with chopped peanuts. Nutrition value per serving: Calories: 303 Cal, Carbs: 42g, Fat: 11g, Protein: 9g

Mediterranean Pinwheels Prep Time: 5 minutes/ Cook Time 1 minutes/ Serves: 4 Ingredients: FOR THE TAHINI SAUCE: ● ● ● ● ● ●

3 tbsp Tahini Paste 3 tbsp Lemon juice 4 tbsp white vinegar 1/2 cup (120 ml) water 1 clove of garlic salt pepper to taste

FOR THE PINWHEELS: ● ● ● ● ●

Olives Cherry tomatoes Artichokes in a jar Lettuce Tortillas, gluten-free

Directions FOR THE TAHINI SAUCE: 1. Whisk together all ingredients in a small bowl until the sauce is creamy. TO ASSEMBLE THE PINWHEELS: 1. Cut the artichokes, tomatoes, and olives into proper slices. 2. Spread about one tbsp of Tahini sauce on one of the tortillas. Add the vegetables to it and top it with salad. 3. Tightly roll the tortillas and cut them into pinwheels. Nutrition value per serving: Calories: 102 Cal, Carbs: 9g, Fat: 6g, Protein: 3g

Vegan Mac and Cheese Bites Prep Time: 10 minutes/ Cook Time 30 minutes/ Serves: 12 Ingredients: ● ● ● ● ● ● ● ● ●

1½ cups dried macaroni 1 medium onion, chopped 1 clove garlic, chopped 2 tbsp arrowroot powder (or cornstarch) 1 cup non-dairy milk 1 tsp salt ½ tsp smoked paprika ½ cup nutritional yeast 1 tsp apple cider vinegar or lemon juice

Directions 1. Prepare a muffin tin along with liners and preheat the oven to 350°F. 2. Add macaroni to a large pan of boiling water and cook for 8 - 10 mins. 3. While cooking macaroni, sauté the onion and garlic until it starts to turn golden brown. 4. Add the onion, garlic and all the other ingredients to a blender and blend until they are smooth. 5. Drain the macaroni, return it to the pan. 6. Pour the sauce over the macaroni and stir well 7. Spoon into muffin tin evenly, stirring a little in between to get an equal amount of sauce on each one. 8. Push down the tops with the back of a spoon 9. Place in oven and cook for about 30 minutes. 10. Remove it from the oven and let it cool in the tin. Nutrition value per serving: Calories: 85 Cal, Carbs: 15g, Fat: 1g, Protein: 4g

Garlicky Kale Salad With Cripy Chickpeas Prep Time: 7 minutes/ Cook Time 23 minutes/ Serves: 2 Ingredients: ● 10 ounces kale CHICKPEAS ● 1 15-ounce can chickpeas ● 1 1/2 Tbsp olive, avocado or grapeseed, oil ● 2 1/2 - 3 Tbsp tandoori masala spice blend DRESSING ● ● ● ● ● ● ●

1 head garlic 1/4 cup tahini 2 Tbsp olive oil + more for roasting garlic 2 medium lemons 1-2 Tbsp maple syrup 1 pinch each salt + pepper Hot water (to thin)

Directions 1. Peel the garlic cloves while leaving the skin on. Preheat the oven to 375°F. 2. Add the drained chickpeas to a mixing bowl and mix them with oil and seasonings. 3. Add the garlic cloves and seasoned chickpeas to a baking sheet. Drizzle the garlic with a bit of olive or grapeseed oil. Bake for around 20-23 minutes. Remove from the oven and set them aside. 4. Squeeze the garlic out of skins or peel away skins, add to a mixing bowl. Add all remaining dressing ingredients and

whisk them vigorously to combine, smashing the garlic with the whisk. Taste and adjust the seasonings as desired, adding more lemon for brightness, and maple syrup for sweetness. Set this aside. 5. Add the kale to a large mixing bowl. Before adding the dressing, add 1 Tbsp each of lemon juice and olive oil to the kale and massage it with hands to soften the texture and decrease the bitterness. Post this, add as much dressing as preferred and mix with a spoon. 6. Top with chickpeas and serve. Nutrition value per serving: Calories: 716 Cal, Carbs: 60g, Fat: 44g, Protein: 20g

Chapter Snacks

5:

Mouth-watering

Pita Pizzas Prep Time: 10 minutes/ Cook Time 10 minutes/ Serves: 1 Ingredients: ● 1/4 cup of red pepper hummus ● 1/4 teaspoon of cracked black pepper ● Baked toppings: green olives, thyme, roasted garlic, roasted red peppers, sun dried tomatoes, cipollini onions ● 1 whole wheat pita ● Fresh toppings: Roma tomatoes, sliced basil, arugula, Peppadew peppers Directions: 1. Lay out the hummus evenly on the pita leaving out the edges. Sprinkle with some cracked pepper (black). Add the toppings (baked) to it. You can also add the pizza sauce instead the hummus. 2. Oven-bake the pizza on 350°F for about 8 minutes. When the pizza comes out of the oven, add desired toppings. Nutrition value per serving: Calories: 364 Cal, Carbs: 67 g, Fat: 4 g, Protein: 15 g.

Oil-Free Hummus Recipe Prep Time: 5 minutes/ Cook Time 0 minutes/ Serves: 6 Ingredients: ● ● ● ● ●

1 15-oz can of chickpeas 1-2 cloves of garlic, minced or chopped 2 tbsp lemon juice 2 tbsp Tahini 2 tbsp almond milk pepper to taste

Directions 1. Rinse the chickpeas and toss them in the food processor with garlic. Pulse until chickpeas are broken up finely. 2. Add all the other elements to the blender and blend until they are smooth. Add a little bit of water to make it smoother. Nutrition value per serving: Calories: 353 cal, Carbs: 45g, Fat: 17g, Protein: 5g

Black Bean Sandwich Wrap

and

Hummus

Prep Time: 10 minutes/ Cook Time 15 minutes/ Serves: 2 Ingredients: ● 8 ounces roasted red bell pepper hummus (or 1 cup homemade) ● 1/2 can black beans (rinsed and drained) ● 1/2 can of corn (rinsed and drained) ● 1 roasted poblano pepper (cut into strips ● 1 onion (chopped) ● 1 bell pepper (seeded and chopped) ● 4 ounces sliced mushrooms ● 2 large whole grain wraps ● 1/2 package fresh spinach Directions: 1. Gather the ingredients. Preheat oven to 450 F. 2. Sauté the onion until become translucent. Add the bell pepper & cook for 2 to 3 minutes. 3. Add the mushrooms & corn. 4. Spread a layer of the hummus on the wrap. 5. Add the sautéed vegetables, like poblano strips, beans, and fresh spinach. 6. Roll into a burrito. 7. Place it on a baking sheet, and then seam side down and bake it for 8 to 10 minutes. 8. Serve the wrap hot, and top with guacamole & salsa. Nutrition value per serving: Calories: 293cal, Carbs: 42.8g, Fat: 79g, Protein: 8.8g

Vegan Black Bean Veggie Burgers Prep Time: 10 minutes/ Cook Time 10 minutes/ Serves: 6 Ingredients: ● ● ● ● ● ● ● ● ● ●

1/2 onion (chopped small) 1 (14-ounce) can black beans (well-drained) 2 slices bread (crumbled) 1/2 teaspoon seasoned salt 1 teaspoon garlic powder 1 teaspoon onion powder 1/2 cup flour Dash salt (or to taste) Dash pepper (or to taste) Oil for frying (divided)

Directions: 1. Gather the ingredients. 2. To a small pan over med heat, and add just enough oil to grease the bottom. Add the onions & sauté them until they are soft for about 3 to 5 minutes. 3. In a large bowl, mash beans until gets smooth. 4. Add the sautéed onions to mashed black beans, along with the seasoned salt, garlic powder, crumbled bread, and onion powder, mixing to combine well. 5. Add the flour a few tsps at a time and mix to combine. 6. Form your black bean mixture into individual patties, approx. half-inch thick. 7. Fry the black bean, patties in a small amount of oil over med-low heat until slightly firm & lightly browned on each side, about 3 minutes. Adjust the heat accordingly.

8. To serve, assemble the veggie burgers and enjoy with fixings. Nutrition value per serving: Calories: 298cal, Carbs: 52.3g, Fat: 3.4g, Protein: 15.8g

Vegan Three-Bean Pasta Creamy Spinach Sauce

With

Prep Time: 10 minutes/ Cook Time 40 minutes/ Serves: 6 Ingredients: ● ● ● ● ●

1 red bell pepper (chopped) 1 teaspoon dried oregano 1 tablespoon olive oil 2 cloves garlic (crushed) 1 15-ounce can chopped tomatoes, or 2 cups chopped fresh tomatoes ● 1/2 cup cooked red kidney beans ● 1 large onion (sliced) ● 1/2 cup cooked navy beans ● ● 2 tablespoons margarine ● 2 cups of soy milk ● 1/2 teaspoon grated nutmeg ● 4 tablespoons flour ● 1/2 cup cooked chickpeas ● Salt and pepper to taste ● 1 cup small pasta tubes ● 1 1/2 cups raw spinach (finely chopped) Directions: 1. Gather all the above ingredients. 2. Heat the oil in a pan over med heat. Then lightly cook the garlic, onion, & pepper until the vegetables are soft, for about 8 minutes. 3. Add the tomatoes, oregano, beans, & chickpeas. Season to taste with salt & pepper. Cover the saucepan and simmer

4. 5.

6. 7.

for about 20 minutes. Prepare the pasta according to directions. Drain & add to the cooked bean mixture & place the mixture in a shallow dish. For making the sauce, heat margarine in a med pan over med heat. Stir in the flour & gradually add the soy milk. Bring it to a simmer, stirring constantly, and cook it for 2 to 3 minutes, then season with the nutmeg and salt & pepper. Steam the spinach in two tablespoons of water for five minutes. Drain thoroughly and then add to the sauce. Stir until well blended. Pour sauce over the bean mixture and serve immediately.

Nutrition value per serving: Calories: 442cal, Carbs: 74g, Fat: 9g, Protein: 18g

Easy Breaded Tofu Nuggets Prep Time: 45 minutes/ Cook Time 25 minutes/ Serves: 4 Ingredients: ● ● ● ● ● ● ● ● ● ● ●

1 teaspoon onion powder 1 block tofu (firm or extra-firm, well pressed) 1/2 teaspoon sea salt 1 tablespoon nutritional yeast 1 teaspoon dried parsley (or Italian seasoning) 3 tablespoons high-heat vegetable oil (or coconut oil) 1/4 teaspoon black pepper 1/3 cup soy milk 2 tablespoons mustard 1/2 cup panko breadcrumbs 1 teaspoon garlic powder

Directions: Press the Tofu 1. Gather all the ingredients. 2. Remove the tofu from package. 3. Pat the block of tofu dry & place it in between two layers of paper towels. 4. Place a small cutting board (or flat-surfaced item) and weight— like a pot or a brick—on top of tofu. 5. Let the tofu sit for thirty minutes, replacing the paper towels when they become saturated. Prep the Tofu 1. Once the tofu is pressed, slice it into 1-inch cubes or nuggets. 2. In a wide bowl, whisk together the mustard, soy milk, nutritional yeast, and spices until smooth.

3. Whisk together soy and nutritional yeast. Place the breadcrumbs in a separate bowl. Pan-Fry the Tofu 1. Heat oil in a frying pan on med-high heat. Olive oil in pan 2. Take1 piece of tofu and dip it in the liquid mixture. Carefully dip it in the breadcrumbs until gets well coated. 3. Tofu in breadcrumbs 4. Add to the pan and then repeat the process. Add tofu to pan 5. Fry the pieces of tofu, until golden brown on all sides. 6. Fry pieces of tofu. Serve and enjoy! Bake the Tofu 1. Bake the tofu nuggets on a prepared baking sheet. 2. Tofu on the baking sheet. 3. Preheat oven to 350 F and then bake the tofu for 25 minutes, turning once, until golden brown. Bake tofu 4. Serve your vegetarian tofu nuggets with barbecue sauce, ketchup, or Sriracha hot sauce and enjoy. Nutrition value per serving: Calories: 175cal, Carbs: 9g, Fat: 10g, Protein: 17g

Chocolate Chip Cookie Prep Time: 10 minutes/ Cook Time 10 minutes/ Serves: 6 Ingredients: ● ● ● ● ● ● ● ● ●

2 Tbsp solid coconut oil 1 Tbsp pure vanilla extract use 2 tsp for less intense flavor 2 Tbsp almond milk or other non dairy milk 1/4 cup (40 g) Coconut palm Sugar or brown sugar 3/4 cup (90 g) Oat Flour certified gf finely ground Oats , or use any mild tasting grain flour/white flour 3/4 cup (84 g) Almond flour/fine Meal 1/4 tsp (0.25 tsp) salt 1/4 cup (59.15 g) ground raw sugar use less for less sweet 1/3 to 1/2 cup (60 to 90 g) vegan Enjoy Life mini chocolate chips

Directions: 1. Melt down the coconut oil by heating it in a pan or bowl. Then whisk in the coconut sugar, almond milk, and vanilla until it is well combined. 2. Then add the salt, flours, and ground sugar & mix. Taste and adjust sweetness if needed, or you can add extra flour for the soft sticky. Do not add too much flour as they do set and dry out as they chill. Put in the chocolate chips and mix. 3. Press onto a parchment sheet & shape into a half inch thick rectangle (about 8 X 7 inch size) and then refrigerate until set. Cut bars & store in an airtight container in the fridge. Eat as it is, or Add these to ice creams, morning oatmeal or chia pudding, shakes, and what not.

Nutrition value per serving: Calories: 315cal, Carbs: 36g, Fat: 17g, Protein: 6g

Silly Apple Bites Prep Time: 10 minutes/ Cook Time 10 minutes/ Serves: 6 Ingredients: ● ● ● ● ●

32 sunflower seeds 2 green apples, each quartered sunflower butter 2–3 strawberries, sliced 1–2 homemade googly eyes per apple bite

Directions: 1. Cut down the middles out of each quarter of the apple to create a mouth. Do not worry about perfection, you will be filling this gap with sunbutter anyway so if you cut it too deep, you can always cover it up. 2. Inside of the cut, coat the gap with a filling of sunflower butter. 3. Place four sunflower seeds at the top of the mouth for the teeth. 4. Place 1 sliced strawberry inside the mouth for the tongue. 5. “Glue” each eye above the mouth with a dab of sunbutter to stick. 6. Serve with a smile. Nutrition value per serving: Calories: 40cal, Carbs: 4g, Fat: 1g, Protein: 1g

Hummus Zucchini Roll Ups Prep Time: 10 minutes/ Cook Time 10 minutes/ Serves: 10 Ingredients: ● ● ● ● ● ● ●

1/2 cup quinoa 1/4 cup fresh parsley 1 medium zucchini 1/2 cup Sabra Sun Dried Tomato Hummus 8 - 10 leaves of fresh basil 1/4 cup finely sliced carrot* 1/4 cup finely sliced red pepper*

Directions: 1. Using a mandoline slicer, you need to slice the zucchini lengthwise into thin strips (you will only need about half of the zucchini or 8 - 10 slices. 2. In a small bowl, mix together the quinoa and hummus. Then spread about one tablespoon of the filling onto the a zucchini & spread it out evenly with your fingers (or spoon). 3. Arrange the herbs down on one end, top with veggies and then roll the zucchini up like sushi. Secure the end with toothpicks if necessary. 4. Repeat until all ingredients are used. 5. Serve immediately and enjoy! Nutrition value per serving: Calories: 58cal, Carbs: 8g, Fat: 1g, Protein: 2g

Vegan Spinach Crackers

and

Sasame

Prep Time: 10 minutes/ Cook Time 15 minutes/ Serves: 4 Ingredients: ● ● ● ● ● ● ●

1 2/3 cup all purpose flour 2 tablespoons white sesame seeds 1/2 teaspoon baking powder 1 teaspoon salt 1/2 cup water * 1 teaspoon olive oil 1 cup fresh spinach

Directions: 1. Heat the oven to 400°F. 2. Wash spinach and then put it in a blender together with the water and blend until completely smooth.* 3. In a mixing bowl, add the baking powder, flour, salt, and sesame seeds. Stir to combine, then add in the spinachwater and olive oil. Stir to combine again, then mix and knead with your hands until it's a smooth dough. Then add more flour if your dough is too sticky. 4. On a lightly floured parchment paper, you need to roll out the dough as thin and even as it is possible. 5. Cut it with a pizza cutter lengthwise and widthwise. Carefully pull the parchment paper with the crackers onto a baking sheet. 6. Bake them in the oven for 15-20 minutes (until they get crispy). 7. Let them cool off and enjoy!

Nutrition value per serving: Calories: 223cal, Carbs: 41g, Fat: 3g, Protein: 6g

Low-Carb Vegan Pizza Sticks Prep Time: 10 minutes/ Cook Time 30 minutes/ Serves: 4 Ingredients: ● ● ● ●

1/4 cup + 1 Tbsp tomato sauce 1 block extra firm tofu a few pinches of dried basil 2 Tbsp + 2 tsp nutritional yeast

Directions: 1. Draining tofu: wrap a block of tofu in the paper towel. Place cutting board on the top of the block of tofu. Apply even pressure at the top of the block by placing a cookbook (or anything of equal weight) at top of the cutting board. Let the tofu drain for about 15-20 minutes. 2. Preheat oven to 425°F and then line baking sheet with parchment paper. 3. Cut tofu into sixteen thin pieces, & place on baking sheet. 4. Spread one tsp of marinara sauce on each pizza stick. 5. Sprinkle half tsp of nutritional yeast on each stick. 6. Sprinkle basil over the tofu sticks, to taste. Nutrition value per serving: Calories: 133cal, Carbs: 7g, Fat: 6g, Protein: 14g

Bell Pepper Pizzas Prep Time: 5 minutes/ Cook Time 10 minutes/ Serves: 1 Ingredients: ● ● ● ● ● ●

1 large bell pepper 1/4 cup pizza sauce or spaghetti sauce 1/4 cup grated cheese A pinch of red pepper flakes A pinch of basil or parsley As many toppings as you can fit!

Directions 1. Pre-heat the oven or toaster oven to 350°F. 2. Slice off every side of the pepper and lay it horizontal on a baking sheet. 3. Top with sauce, cheese, followed by any and every veggie as per choice. 4. Bake for 10 minutes while flipping the oven to broil towards the end to make the cheese nice and bubbly. 5. Put a pinch of red pepper flakes and basil/parsley if required and enjoy. Nutrition value per serving: Calories: 165 cal, Carbs: 12g, Fat: 9g, Protein: 9g

Baked Parmesan Zucchini Prep Time: 10 minutes/ Cook Time 20 minutes/ Serves: 4 Ingredients: ● ● ● ● ● ● ● ● ●

4 zucchini, cut lengthwise 1/2 tsp basil (dried) 1/2 tsp dried thyme 1/2 cup of grated Parmesan (cut fresh) 1/2 tsp oregano (dried ) 1/4 tsp garlic powder Kosher salt & black pepper (freshly grounded) 2 tbsp olive oil 2 tbsp parsley leaves (fresh and chopped)

Directions 1. Preheat the oven to 350°F. Coat a cooling rack with some nonstick spray and place it on a baking sheet. Then, set it aside. 2. Combine Parmesan, salt, thyme, basil, oregano, garlic powder, & pepper, in a small bowl. 3. Place zucchini over the prepared baking sheet. Sprinkle with olive oil & mixture of Parmesan. Place this into the oven & bake till it gets soft for about fifteen minutes. Post this, broil for 3 minutes, till it gets crispy & golden brown. 4. Serve garnished with parsley, as per choice. Nutrition value per serving: Calories: 155 cal, Carbs: 7g, Fat: 11g, Protein: 7g

Toast with Hummus & Veggies Prep Time: 10 minutes/ Cook Time 0 minutes/ Serves: 2 Ingredients: ● ● ● ● ● ● ●

2 slices sprouted-grain bread, toasted 2 tbsp hummus, store-bought or homemade 3 medium radishes, thinly sliced 1/4 cup cucumber slices Pinch sprouts or microgreens Salt and pepper to taste 1 to 2 lemon wedges to serve

Directions 1. If using homemade hummus, prepare them ahead of time. 2. Toast the bread and add hummus to each of the slices. Add the veggies to the hummus-topped toast, and serve with salt and pepper and lemon wedges. Nutrition value per serving: Calories: 94 cal, Carbs: 14g, Fat: 2g, Protein: 5g

Mint Chocolate Bites

Truffle

Larabar

Prep Time: 15 minutes/ Cook Time 0 minutes/ Serves: 12 Ingredients: ● ● ● ● ● ● ●

10 large Medjool dates, pitted 1½ cups of raw almonds 1 cup chocolate chips, I used semi-sweet dark ones ¼ cup of cocoa powder ¼ cup coconut flour ¼ - ½ tsp peppermint extract 2 tbsp water

Directions 1. Put all the almonds in a food processor and blend until a fine flour is obtained. 2. Put the coconut flour, dates, chocolate chips, and cocoa and process again until well combined. 3. Add the peppermint extract or oil and water. 4. Process until well combined. 5. Taste a tiny bit for checking. Process again if not correct. 6. Remove the blades and form the dough into balls. You can make them whatever size you prefer. Nutrition value per serving: Calories: 279 cal, Carbs: 30g, Fat: 15g, Protein: 6g

Vegetable Potato Fritters Prep Time: 10 minutes/ Cook Time 15 minutes/ Serves: 12 Ingredients: For the vegetable potato fritters: ● ● ● ● ● ● ● ● ● ● ●

3/4 cup red lentils 1 small red onion, chopped 2 cloves of garlic 2 medium-sized potatoes (raw) 1 medium-sized carrot 5 tbsp all-purpose flour 1/2 tsp smoked paprika powder 1 tsp regular paprika powder 1 tsp marjoram salt black pepper, to taste

For the sriracha mayonnaise: ● ● ● ● ● ● ●

3 tbsp vegan mayonnaise 1 tsp tomato paste 1 tsp garlic powder 1/2 tsp smoked paprika powder salt black pepper, to taste sriracha sauce, to taste

Directions 1. Cook the red lentils as per the instructions on the pack. Peel and grate the potatoes along with the carrot. 2. Combine them with the onion, the flour, cooked red lentils, the garlic, and the spices in a large bowl and whisk them well.

3. Take a large pan and heat some oil in it, add around 1 1/2 heaped tbsp for each fritter. Cook them thoroughly on medium heat in a non-stick pan for three to four minutes on each side. Alternatively, one can also cook them in the oven for an oil-free version 4. For making vegan sriracha mayonnaise, mix all ingredients and stir well. 5. Serve the fritters along with green salad and the sriracha mayonnaise. Nutrition value per serving: Calories: 101 Cal, Carbs: 18g, Fat: 1g, Protein: 5g

Stuffed Style

Sweet

Potatoes

Italian

Prep Time: 10 minutes/ Cook Time 50 minutes/ Serves: 4 Ingredients: For sweet potatoes: ● ● ● ● ● ● ● ● ● ●

Cooking spray 4 medium sweet potatoes, about 7 ounces each ½ cup marinara ¼ cup freshly grated parmesan cheese 4 ounces part-skim mozzarella, thinly sliced 10 fresh basil leaves, chopped (for garnish) Kosher salt Freshly ground black pepper Red pepper flakes, optional Pine nuts, optional

For salad: ● ● ● ● ●

4 cups baby arugula 2 tsp good quality balsamic vinegar 2 tsp extra-virgin olive oil Pinch kosher salt Freshly ground black pepper

Directions 1. Preheat the oven to 425°F. Cover a large pan with foil and spray some cooking spray on it. Move the oven rack to the second highest slot.

2. Use a fork to poke every potato 4-5 times and place it on the sheet pan. Roast them for 45 minutes. 3. Displace the potatoes from the oven and carefully slice open them all. Allow the steam to escape, then mash the flesh with a fork. 4. Equally, distribute the tomato sauce along with ¼ cup parmesan and Italian seasoning among 4 sweet potatoes. Mix together a pinch of salt and pepper with the sweet potato flesh. 5. Switch oven to high broil, top each of the potatoes with 1 ounce of mozzarella and broil each for 3-4 minutes 6. Take a medium-sized bowl and mix the arugula with vinegar, oil, salt, and pepper. 7. Distribute the salad evenly to 4 plates or shallow bowls. Top each of them with a sweet potato, then pine nuts, basil, and red pepper flakes, if using. Nutrition value per serving: Calories: 101 Cal, Carbs: 18g, Fat: 1g, Protein: 5g

Dark Chocolate Covered Figs Prep Time: 15 minutes/ Cook Time 0 minutes/ Serves: 7 Ingredients: ● ● ● ●

4- 5 large fresh figs 1/2 cup dark chocolate chip or chocolate bars melted 1/4 cup chopped pistachios 2 tsp sea salt

Directions 1. Wash 4-5 figs and dry them for use. Place the figs in the freezer for 15 - 20 minutes after slicing them. 2. Melt the chocolate in the microwave. 3. Allow the melted to cool a little bit. Once the chocolate is cooled a bit, dip the figs in the melted chocolate. 4. Place the figs in a baking pan or plate lined with parchment paper. 5. Sprinkle some pistachios along with a pinch of sea salt. 6. Put them in the fridge until chocolate gets firm for 15-20 minutes. 7. Enjoy within 2 days! Nutrition value per serving: Calories: 81 Cal, Carbs: 8g, Fat: 5g, Protein: 1g

Balsamic Rosemary Vegetables

Roasted

Prep Time: 10 minutes/ Cook Time 1 minutes/ Serves: 4 Ingredients: ● ● ● ● ● ● ● ● ● ● ●

2 cup butternut squash chopped into small cubes 1 1/2 cup broccoli florets chopped into bite-size pieces 1/2 red onion chopped into bite-size pieces 1 zucchini chopped into 1-inch chunks 1/2 red bell pepper chopped into 1-inch pieces 1 large garlic clove minced 2 tbsp olive oil 1 tbsp balsamic vinegar 1 1/2 tsp fresh rosemary or 1/2 tsp. dried 1/2 tsp sea salt 1/2 tsp black pepper

Directions 1. Preheat the oven to 425°F. 2. Take a large bowl and mix oil, vinegar, salt, pepper, garlic, and rosemary together. 3. Add in all the vegetables and toss to coat them. 4. Spread the mixture on a parchment paper-lined baking sheet. 5. Bake for around 45-60 minutes until the squash is forktender. Nutrition value per serving: Calories: 135 Cal, Carbs: 15g, Fat: 7g, Protein: 3g

Magnificent Maple Granola Prep Time: 10 minutes/ Cook Time 25 minutes/ Serves: 5 Ingredients: ● ● ● ● ● ● ● ● ●

2 cups rolled oats 1/4 cup raw sunflower seeds 1/4 cup raw pumpkin seeds 1/4 cup raw unsweetened shredded dried coconut 1/4 cup chopped walnuts 1/4 cup raw or toasted wheat germ 1 tsp ground cinnamon 1/2 cup maple syrup 3/4 cup raisins

Banana Whipped Topping ●

8 ounces soft or firm regular tofu, drained (sprouted variety is preferred) ● 1 ripe banana ● 2 tbsp maple syrup, plus more as needed Directions 1. Preheat the oven to 325°F. Line a large, rimmed baking sheet with the \unbleached parchment paper. 2. Put the rolled oats, coconut, walnuts, wheat germ, sunflower seeds, pumpkin seeds, and cinnamon in a large bowl and stir to combine. Add maple syrup and stir until they are evenly coated. 3. Spread the mixture on the lined baking sheet. Bake for 1720 minutes, with continuous stirring. Add raisins to it and bake for 5 minutes more or until the oats are golden. Transfer to a room temperature baking sheet. Let it cool for 30 minutes before serving. Serve with optional Banana Whipped Topping, if desired.

4. Put all the required ingredients in a blender and process until smooth. Taste and add maple syrup if a sweeter flavor is desired. Nutrition value per serving: Calories: 437 Cal, Carbs: 71g, Fat: 13g, Protein: 9g

Raspberry Banana Bread Prep Time: 25 minutes/ Cook Time 60 minutes/ Serves: 10 Ingredients: ● ● ● ● ● ● ● ● ● ● ●

3/4 cup frozen unsweetened raspberries, thawed 1 ripe banana 1 1/2 cups all-purpose flour 3/4 tsp ground cinnamon 1/2 tsp baking soda 1/4 tsp salt 1/8 tsp ground nutmeg 1 cup white sugar 2 eggs 1/2 cup vegetable oil 1/2 tsp lemon extract

Directions 1. Preheat the oven to the temperature of 325°F (165°C). Grease a loaf pan. 2. Mash the thawed raspberries in a bowl with a fork; press the raspberries through a sieve to remove seeds. Mash the banana in another bowl with a fork. 3. Mix together flour, cinnamon, baking soda, salt, and nutmeg in a bowl. Beat sugar, eggs, raspberries, bananas, and vegetable oil in a bowl with an electric mixer for 2 to 3 minutes. Stir the flour mixture into the raspberry mixture until batter is just moistened; stir in lemon extract. Pour batter into prepared loaf pan. 4. Bake in preheated oven for about 1 hour. Cool in the pan for 10 minutes before removing to cool completely on a wire rack.

Nutrition value per serving: Calories: 272 Cal, Carbs: 38g, Fat: 12g, Protein: 3g

Fluffy Blueberry Muffins Prep Time: 10 minutes/ Cook Time 20 minutes/ Serves: 12 Ingredients: ● ● ● ● ● ● ● ● ● ●

2 cups all-purpose flour 1 cup of sugar 1/2 tsp of baking powder 1/2 tsp of baking soda 1/2 tsp salt 8-10 oz fresh or frozen blueberries 2 eggs beaten 1 cup Greek yogurt 1/2 cup vegetable oil 1/2 tsp vanilla extract

Directions 1. Mix the dry ingredients together and whisk. 2. Add the blueberries and gently toss. 3. Combine the wet ingredients in a different container. Beat the eggs first. 4. Combine the wet ingredients with dry ingredients just until combined. Don't over mix them. 5. Scoop batter into greased muffin tin. 6. Bake for 20-22 minutes at 400 degrees. 7. Let cool before removing from tin. Nutrition value per serving: Calories: 258 Cal, Carbs: 36g, Fat: 10g, Protein: 6g

Chapter 6: Soups, Salads, and Sides

Vegan Caesar Salad Prep Time: 10 minutes/ Cook Time 0 minutes/ Serves: 4 Ingredients: ● ● ● ● ● ● ● ●

2 tbsp plain vegan yogurt (or vegan mayo) 1/2 tsp fresh lemon juice 1/2 tsp Dijon mustard 1/4 tsp vegan Worcestershire sauce (or tamari) Garlic powder 3 cups chopped romaine lettuce 1/2 cup croutons 1/2 cup cherry tomatoes

Directions: 1. For the dressing, Take a bowl and whisk together vegan yogurt or mayo, lemon juice, Dijon mustard, and Worcestershire sauce or tamari until properly combined, adding garlic powder to taste. Chill until serving. 2. Toss croutons, lettuce, and tomatoes in a large bowl. Post this, add dressing and toss again. 3. Serve. Nutrition value per serving: Calories: 118 Cal, Carbs: 20 g, Fat: 2 g, Protein: 5 g.

No-Bake Peanut Butter Cookie Prep Time: 10 minutes/ Cook Time 0 minutes/ Serves: 6-8 Ingredients: ● ● ● ● ● ● ● ● ●

1/2 cup natural peanut butter 1/4 cup whole quick oats 1/3 cup rolled oats 1/4 cup wheat germ 1/4 cup unsweetened flaked coconut 1/2 tsp ground cinnamon 1/4 cup apple cider 1 tbsp maple syrup 1/4 cup brown rice crisp cereal

Directions 1. Take a bowl and add all the ingredients of the recipe except for the rice cereal, and mix them thoroughly. 2. Make 16 balls, each 1-inch diameter. 3. Put the rice cereal into a shallow dish followed by rolling each ball in the crispies for coating. 4. Store the remaining balls in the refrigerator. Nutrition value per serving: Calories: 81 Cal, Carbs: 6g, Fat: 5g, Protein: 3g

Vegan White Bean Salad Prep Time: 10 minutes/ Cook Time 1 minutes/ Serves: 4-6 Ingredients: ● ● ● ● ● ● ● ● ● ● ●

2 (15-ounce) cans white beans (drained well and rinsed) 3 cloves garlic (minced) 1 red onion (minced) 1/2 cup fresh parsley (chopped) 2 tablespoons olive oil 2 large tomatoes (diced) 1/3 cup sliced black olives 2 tablespoons red wine vinegar 1/2 lemon (juiced, about 1 tablespoon) Salt (to taste) Freshly ground black pepper (to taste)

Directions: 1. Gather all the ingredients. 2. Drain & rinse the canned white beans. 3. On a low heat, combine the drained & rinsed beans, onion, garlic, & parsley in the olive oil. Heat for just 1 minute. 4. Remove from the heat and place it in a large bowl. 5. Add the tomatoes, black olives, vinegar, and lemon juice and gently toss to combine well and coat all ingredients. combine with remaining ingredients. 6. Serve your white bean salad warm, as it is, or you can also chill before serving. Nutrition value per serving: Calories: 586cal, Carbs: 100g, Fat: 7g, Protein: 33g

Gourmet Veg Tabbouleh Salad With Feta Cheese and Edamame Prep Time: 35 minutes/ Cook Time 1 minutes/ Serves: 4 Ingredients: ● ● ● ● ● ● ● ● ● ● ●

3 tbsp. fresh lemon juice 2 cups cherry tomatoes, chopped 1 1/4 cups uncooked bulgur wheat 1/4 tsp. freshly ground black pepper 3/4 cup (3 ounces) feta cheese, crumbled 2 cups water, boiling 1/4 cup prepared pesto 1/3 cup green onions (scallions), sliced think 2 tbsp. fresh parsley, minced 1 15-ounce can chickpeas, drained 2 cups shelled edamame

Directions: 1. Combine the bulgur wheat with boiling water in a bowl. Cover and let stand for 30 minutes. Then drain. 2. Combine lemon juice and pesto. Stir with a whisk. Combine bulgur, tomatoes, feta, chickpeas, pesto mixture, green onions, parsley, pepper and edamame in a large bowl; and toss gently to combine. Serve with pita halves. Nutrition value per serving: Calories: 570cal, Carbs: 93.3g, Fat: 16g, Protein: 23.3g

Quinoa Salad With Fresh Mint and Parsley Prep Time: 15 minutes/ Cook Time 1 minutes/ Serves: 4-5 Ingredients: ● ● ● ● ● ● ● ● ●

2 cups quinoa (pre-cooked) 1/2 cup pecans (pine nuts or almonds may be substituted) 3 tbsp. fresh mint (chopped) 1/2 cup fresh parsley (chopped) 3 scallions/green onions, (chopped) 3 tbsp. olive oil 2 tbsp. lemon juice 1 tsp. garlic salt salt and pepper (to taste)

Directions: 1. In a bowl, combine the nuts, quinoa, parsley, & mint. 2. In a separate bowl, whisk together the olive oil, lemon juice, and garlic salt, then pour over the pre-cooked quinoa. Gently toss this dressing together with the quinoa to disperse evenly and combine well. 3. Season it with salt & pepper in good amount. 4. Place your quinoa salad in the refrigerator and allow to chill for at least 15 minutes before serving to let the flavors blend. 5. Gently toss again before serving, and taste to see if more salt and pepper is needed; adjust seasonings to taste. Nutrition value per serving: Calories: 280cal, Carbs: 28g, Fat: 17g, Protein: 6g

Vegan Tempeh Salad Prep Time: 20 minutes/ Cook Time 1 minutes/ Serves: 3 Ingredients: ● ● ● ● ● ● ● ● ● ●

1 package tempeh (cut into 1/2 inch cubes) Water for boiling the tempeh 2 tablespoons olive oil 3 tablespoons mayonnaise or vegan mayonnaise 2 teaspoons lemon juice 2 tablespoons onion (minced) 3 stalks celery (minced) 1 tablespoon dried parsley 1/4 teaspoon curry powder Optional: a dash of cayenne pepper

Directions: 1. Gather all the ingredients. 2. Bring in a small amount of water to a boil in a pot or large skillet. Add the cut tempeh. Simmer for 15 minutes. Drain completely. 3. Heat two tablespoons of olive oil over med heat. Add tempeh & fry for about five minutes, stir frequently to cook on all sides. Remove the pan from the heat. Allow it to cool. 4. In a large bowl, mix the cooled tempeh with vegan mayonnaise, onion, lemon juice, dried parsley, celery, cayenne pepper, & curry powder. Stir it to combine, make sure that the mayonnaise mix evenly coats the tempeh. 5. Season lightly with salt & pepper. Taste, and adjust seasonings. 6. Enjoy your tempeh salad on a base of lettuce, between 2 lightly toasted bread pieces.

Nutrition value per serving: Calories: 250cal, Carbs: 5g, Fat: 23g, Protein: 7g

Vegetarian Lentil Soup Prep Time: 5 minutes/ Cook Time 50 minutes/ Serves: 4 Ingredients: ● 1 carrot (sliced) ● 4 cups vegetable broth (or use a combination of water and vegetable bouillon cubes) ● 1 tsp. vegetable oil (canola oil, sunflower oil or any kind of cooking oil) ● 2 bay leaves ● Dash salt (to taste) ● 1 onion (diced) ● 1 cup dry lentils (you want regular brown lentils - NOT red lentils to make this soup!) ● 1/4 tsp. thyme (dried) ● Dash pepper (to taste) ● Optional: 2 tsp. lemon juice (optional, but delicious) Directions: 1. Gather the ingredients. 2. In a large pot, sauté the onions & carrot in the vegetable oil for 3 to 5 minutes until onions turn clear. 3. Add the vegetable lentils, broth, bay leaves, thyme, & a dash kosher salt and black pepper. 4. Reduce heat to simmer. Cover & cook the soup until the lentils are soft, about 45 minutes. 5. Remove the bay leaves and stir in lemon juice before you serve. The lemon juice is optional. 6. Taste, & season with a bit more salt and pepper to taste, or, serve as is and allow everyone to season as they prefer.

Nutrition value per serving: Calories: 332cal, Carbs: 47g, Fat: 8g, Protein: 21g

Catsadilas Prep Time: 10 minutes/ Cook Time 5 minutes/ Serves: 1 Ingredients: ● ● ● ● ● ● ● ●

1 large grain free tortilla 2 slices of cucumber, cheddar cheese 2 cucumber slices, for the cheeks 1 carrot + mini red pepper, ,must be peeled, for the stripes tip of a baby carrot 2 carrot triangles tip of mini red bell pepper

Directions: 1. Cook tortilla on med high heat . Immediately coat 1 side with your filling of choice and then fold over. 2. Cook it until gets as brown as you like & then flip it over. 3. Remove from pan and place it on the plate. 4. Assemble Catsadillas with the veggies and serve with a side of goldfish. Nutrition value per serving: Calories: 194cal, Carbs: 19.9g, Fat: 9.5g, Protein: 9.3g

Smoky Garlic Pumpkin Seeds Prep Time: 5 minutes/ Cook Time 30 minutes/ Serves: 4 Ingredients: ● ● ● ● ●

1/2 teaspoon sea salt , add less if you are low sodium 1 tablespoon smoked paprika 2 cups raw pumpkin seeds , from a pumpkin 1 teaspoon garlic powder drizzle of your favorite oil for roasting , optional

Directions: 1. Preheat oven to 325°F/ 165°C. 2. Rinse the raw seeds in a strainer & allow the water to drip out. If you are not using oil, then you don't want them to completely dry. You may still need a touch of wetness to hold the seasoning. And if you are using oil, then dry them using a towel. 3. Take pumpkin seeds & put them in a bowl with the other ingredients. Use your hands to massage seasoning into seeds to make sure they are well coated. 4. Place the seeds of pumpkin on a parchment lined cookie sheet, and make sure to keep them in one layer so that they bake evenly. 5. Bake them for fifteen minutes, and turn pan around & mix seeds a bit, then bake for an additional ten to fifteen minutes until seeds are browning and crispy. Nutrition value per serving: Calories: 193cal, Carbs: 6g, Fat: 16g, Protein: 10g

Penne Pasta Salad Prep Time: 10 minutes/ Cook Time 20 minutes/ Serves: 6 Ingredients: ● ● ● ● ● ● ●

2 cups semi-packed fresh basil 4 cloves garlic, minced 1/4 cup toasted pine nuts 1 medium lemon, juiced 1/4 cup vegan parmesan cheese 1 pinch sea salt 1/4 cup olive oil

Directions 1. Preheat the oven to 400°F and line the baking sheet with parchment paper. 2. Add the tomatoes to the baking sheet and sprinkle with some oil, a pinch of salt and pepper. Arrange the cut side up and roast for around 20-25 minutes or until golden brown on the bottom. Set it aside. 3. Take a large pot of water to a boil and add a pinch of salt. Once boiling, add pasta of choice and cook it as per the instructions on the pack. Drain and set it aside. Sprinkle with olive oil and toss it to prevent sticking. 4. Make the pesto by adding basil, garlic, pine nuts, lemon juice, vegan parmesan cheese, and salt to a food processor and blending thoroughly to combine. Stream in the olive oil until creamy and smooth, scraping downsides. If too dry, add a little water. It should be thick but pourable. 5. Taste and adjust the flavor as required by adding lemon juice, vegan parmesan cheese, salt, or garlic as per taste. Set it aside.

6. Add cooked pasta and roasted tomatoes to a mixing or serving bowl and top it with pesto. Toss to combine and enjoy immediately. Garnish it with extra vegan parmesan cheese and/or fresh parsley or basil (as per choice). 7. Keep the leftovers in the refrigerator for up to 4 days. Enjoy at room temperature for best taste. Nutrition value per serving: Calories: 201 cal, Carbs: 3g, Fat: 17g, Protein: 9g

Thai Salad With Peanut Tempeh Prep Time: 25 minutes/ Cook Time 5 minutes/ Serves: 4 Ingredients: SALAD ● 6 ounces vermicelli noodles ● 2 medium whole carrots, "ribboned" with a vegetable peeler or spiralizer ● 2 stalks green onions (finely chopped) ● 1/4 cup chopped cilantro ● 2-3 tbsp chopped mint ● 1 cup loosely packed spinach (chopped) ● 1 cup thinly sliced red cabbage ● 1 medium red bell pepper (thinly sliced) ● 1 batch Marinated Peanut Tempeh (optional) DRESSING ● ● ● ● ● ●

1/3 cup salted creamy peanut butter, almond butter, or sun butter 3 tbsp gluten-free tamari 3 tbsp maple syrup 1 tsp chili garlic sauce 1 medium lime, juiced (yields ~3 tbsp or 45 ml) ~1/4 cup water (to thin)

Directions 1. Cook rice noodles as per the instructions on the packet, rinse and drain properly, and set them aside to cool. 2. Take a large serving bowl and add cooked and cooled noodles along with carrots, cabbage, green onions, cilantro, mint, spinach, and red bell pepper and toss loosely to combine. Set aside.

3. Make the dressing by adding peanut butter, tamari, maple syrup, chili sauce, and lime juice to a small bowl and whisk to combine. Then add warm water, little at a time until a thick, pourable sauce is obtained. 4. Taste and adjust seasonings as needed, by adding maple syrup, chili sauce, lime juice or tamari for different tastes. Set this aside. 5. Add 1/2 of the tempeh and 1/2 of the sauce to the salad, and toss. Then top it with remaining tempeh and sauce. Serve it immediately. Store the leftovers in the refrigerator for up to 4-5 days, though best when fresh. Nutrition value per serving: Calories: 472 cal, Carbs: 43g, Fat: 24g, Protein: 21g

Curried Cauliflower, Grape & Lentil Salad Prep Time: 5 minutes/ Cook Time 25 minutes/ Serves: 4 Ingredients: CAULIFLOWER ● ● ● ●

1 head cauliflower (divided into florets) 1 1/2 tbsp melted coconut oil (or water) 1 1/2 tbsp curry powder (or store-bought) 1/4 tsp sea salt

GREEN CURRY TAHINI DRESSING ● ● ● ● ● ●

4 1/2 tbsp green curry paste (or store-bought, though fresh is best) 2 tbsp tahini 2 tbsp lemon juice 1 tbsp maple syrup 1 Pinch each salt and black pepper Water to thin

SALAD ●

5-6 cups mixed greens, kale, spinach (or other green of choice) ● 1 cup cooked lentils (rinsed and drained) ● 1 cup red or green grapes (halved) ● Fresh cilantro (optional)

Directions 1. Preheat oven to 400°F. Line a baking sheet with the parchment paper. 2. Put cauliflower to a mixing bowl along with tossing with coconut oil, curry powder, and sea salt. Transfer this to a baking sheet and roast cauliflower for 20-25 minutes or until golden brown and tender. 3. Prepare dressing by adding green curry paste, tahini, lemon juice, maple syrup, salt, and pepper to a mixing bowl and whisking to combine. If needed, thin with water until pourable. 4. Taste and adjust the flavor as necessary, add more green curry paste for a stronger flavor, tahini for greater thickness, lemon juice for acidity, or maple syrup for sweetness. 5. Assemble salad by adding lettuce to a serving platter. Top with lentils, cooked cauliflower, and grapes and serve with dressing. Optional: garnish with fresh cilantro. 6. Best served fresh. Store the leftovers in an airtight box for 34 days. Store dressing separately for up to 1 week. Nutrition value per serving: Calories: 322 cal, Carbs: 38g, Fat: 14g, Protein: 11g

Sweet Potato & Avocado Green Salad Prep Time: 5 minutes/ Cook Time 25 minutes/ Serves: 1 Ingredients: SWEET POTATO ●

1 large organic sweet potatoes (can sub 2 small per 1 large // skin on, halved then sliced into 1/4-inch rounds) ● 1 tbsp avocado or coconut oil (or water) ● 1 pinch sea salt DRESSING ● ● ● ● ●

1/4 cup tahini (sesame seed paste) 2 tbsp lemon juice 1 tbsp maple syrup (omit if not preferred) 1 pinch sea salt Water (to thin)

SALAD ● 5 cups greens of choice (I mixed organic mizuna + spinach) ● 1 medium ripe avocado (cubed) ● 2 tbsp hemp seeds (optional) Directions 1. Preheat the oven to 375°F, line a baking sheet with parchment paper. Add sweet potatoes, toss them in a small amount of oil (or water) and salt, and spread into an even layer. 2. Bake for 15 minutes. Post this, flip or toss to ensure even baking. Bake 5-10 minutes more or till tender and golden brown.

3. Parallel to this, prepare the dressing by adding tahini, lemon juice, maple syrup, and salt to a small bowl. Whisk properly to combine. after this, add water, little at a time until a semithick dressing is achieved. 4. Taste and adjust the flavor as required by adding lemon for acidity, salt for saltiness, or maple syrup for sweetness. 5. Assemble the salad by adding greens to a serving bowl, and topping with roasted sweet potato and avocado. Sprinkle on hemp seeds if required, and serve with dressing. 6. Keep the leftovers in the fridge for up to 3 days. Dressing can stay for 5-7 days. Nutrition value per serving: Calories: 693 cal, Carbs: 50g, Fat: 45g, Protein: 22g

Chapter 7: Smoothies and Beverages

Mint Chocolate Smoothie

Green

Protein

Prep Time: 5 minutes/ Cook Time 5 minutes/ Serves: 1 Ingredients: ● ● ● ● ● ● ● ● ●

1 scoop chocolate protein powder 1 tbsp ground flaxseed 1 medium banana 1 cup fresh spinach ¼ tsp pure peppermint extract or 1 mint leaf 4 ice cubes ¾ cup unsweetened almond milk 1 tbsp coconut nectar 1 tbsp dairy-free chopped dark chocolate

Directions 1. 2. 3. 4. 5. 6.

Blend in all ingredients except for the dark chocolate. The final mixture will be thick so use a high-speed blender. For a more thinner consistency, add more almond milk. Garnish with some chopped dark chocolate. Swirl with dark chocolate as per choice. Enjoy!

Nutrition value per serving: Calories: 314 Cal, Carbs: 51g, Fat: 6g, Protein: 14g

Avocado Banana Green Smoothie Prep Time: 5 minutes/ Cook Time 1 minutes/ Serves: 2 Ingredients: ● ● ● ● ● ● ● ● ●

1 large banana 1/4 – 1/2 medium ripe avocado 1 scoop plain or vanilla protein powder 1/2 tsp adaptogen of choice (maca, ashwagandha, etc.) 1 large handful greens of choice (kale, spinach, rainbow chard) 3/4 – 1 cup unsweetened plain almond milk 1 Tbsp seed of choice (hemp, sunflower, flax, sesame, chia, etc.) 1/2 cup sliced cucumber or berries

Directions: 1. To a high-speed blender, add avocado, banana, protein powder of choice, greens, dairy free milk. Add any desired add-ins, such as seeds, adaptogens, or additional fruits and vegetables (such as berries or cucumbers). 2. Blend on high until smooth & creamy, by scraping down sides as needed. If smoothie is thick, add more dairy-free milk to thin. If too thin, add more banana or avocado. 3. Taste and adjust flavor as needed, add more banana for sweetness, avocado, or greens. 4. Divide between serving glasses and enjoy! Nutrition value per serving: Calories: 146cal, Carbs: 18.2g, Fat: 6g, Protein: 5.3g

Protein Shake Prep Time: 12 minutes/ Cook Time 1 minutes/ Serves: 4 Ingredients: ● 1 (6-ounce) can pineapple juice ● 3/4 teaspoon ground ginger ● 4 ounces non-fat strawberry banana yogurt (or soy yogurt to keep it vegan) ● 1 cup strawberries ● 1 (16-ounce) can Great Northern beans (rinsed and drained) ● 1/4 teaspoon ground nutmeg Directions: 1. Place the pineapple juice, yogurt, and berries in a blender and blend until smooth. 2. Add Great Northern Beans, ground ginger, and nutmeg. 3. Blend, scraping the sides as needed. 4. Serve well chilled. Nutrition value per serving: Calories: 450cal, Carbs: 83g, Fat: 3g, Protein: 26g

Creamy Golden Milk Smoothie Prep Time: 5 minutes/ Cook Time 1 minutes/ Serves: 1 Ingredients: ● ● ● ● ● ● ● ● ●

1 cup light coconut milk or almond milk 1 Dash ground clove and cardamom 1 cup banana* (ripe, sliced) 1/2 tsp ground turmeric (preferred flavor over fresh) 1 Dash black pepper 1 Dash ground nutmeg 1 Tbsp fresh ginger (plus more to taste) 1 Dash ground cinnamon 1/4 cup fresh carrot juice*

Directions: 1. Add coconut milk, banana, cinnamon, black pepper, turmeric, ginger, and nutmeg to a blender and blend on high until creamy and smooth. You can add cardamom, clove, fresh carrot juice at this time. 2. If too thick, thin with more water or coconut milk. If too thin, thicken with ice. 3. Taste and adjust flavor as required, adding more cinnamon for warmth, ginger for "zing," black pepper for spice, turmeric, or banana for sweetness. Add carrot juice to add sweetness and more intense orange/yellow hue. 4. Divide between serving glasses (ours are from West Elm) and enjoy immediately. Nutrition value per serving: Calories: 295cal, Carbs: 43.7g, Fat: 13.9g, Protein: 3.5g

Green Spirulina Smoothie Prep Time: 5 minutes/ Cook Time 1 minutes/ Serves: 1 Ingredients: ● ● ● ● ● ● ● ●

1/2 cup sliced cucumber 1 medium ripe banana 3/4 - 1 cup light coconut milk 1 tsp spirulina powder* 1/4 cup fresh blueberries 1 Tbsp hemp seed 1 cup spinach or chopped kale 1/4 cup granola

Directions: 1. To a blender*, add cucumber, coconut milk, banana, spinach, spirulina, & hemp seed. Blend until creamy & smooth, scraping down the sides. 2. If too thick, thin it with water or more coconut milk. If too thin, thicken with banana or ice. Taste & adjust the flavor as needed, cucumber or greens or spirulina for green color. 3. Serve immediately as is or in my preferred: top with blueberries, granola, and more hemp seeds. Best when fresh. Nutrition value per serving: Calories: 225cal, Carbs: 36.8g, Fat: 9.7g, Protein: 5.8g’

Super Green Avocado Smoothie Prep Time: 10 minutes/ Cook Time 0 minutes/ Serves: 2 Ingredients: ● ● ● ● ● ●

1 banana 1/2 avocado 1 cup baby spinach 1/2 cup plain coconut yogurt 1/2 lemon, juiced 1 cup of water

Directions 1. Peel and slice the banana and toss it into a blender. Cut the avocado in half followed by scooping out the meat with a spoon and add it to the blender. 2. Add a cup or a handful of baby spinach, 1/2 cup yogurt, and juice of half a lemon. Pour in about a cup of water or more as per the required density. 3. Blend it until smooth, pour into glasses or jars, and serve with a sprinkle of chia seeds and blueberries. Nutrition value per serving: Calories: 0.182 Cal, Carbs: 28g, Fat: 6g, Protein: 4g

Pumpkin Pie Smoothie Prep Time: 5 minutes/ Cook Time 0 minutes/ Serves: 2 Ingredients: ● ● ● ● ● ● ● ●

1 cup any unsweetened non-dairy milk 2 medium bananas peeled and cut 2 Medjool dates pitted 1 cup pumpkin puree from canned or fresh 2 cups of ice cubes ¼ tsp Ceylon cinnamon 2 tbsp ground flax seeds ½-1 tsp pumpkin pie spice or use 1/4 tsp ground ginger and nutmeg with 1/2 tsp cinnamon

Directions 1. Throw all ingredients in a blender. 2. Process on high rating until smooth and creamy, add more liquid to make it thin as per preference. Nutrition value per serving: Calories: 341 cal, Carbs: 65g, Fat: 5g, Protein: 9g

Chocolate Bowl

Hazelnut

Smoothie

Prep Time: 10 minutes/ Cook Time 5 minutes/ Serves: 1 Ingredients: SMOOTHIE ● ● ● ● ● ●

2 banana ¼ cup hazelnuts, soaked 30 minutes 2 tablespoon hemp protein powder 2 tablespoons raw cacao powder ¾ cup almond milk 3-4 large dates, pitted

TOPPINGS ● ● ● ●

1 small banana 2 tablespoons hazelnuts, chopped 1 tablespoon cacao nibs 1 tablespoon hemp seeds

Directions: 1. Blend all smoothie ingredients together until gets smooth. 2. Pour into a bowl and add toppings. 3. Serve immediately. Nutrition value per serving: Calories: 1025cal, Carbs: 190g, Fat: 155.3g, Protein: 74.2g.

Strawberry and Cream Oats Prep Time: 10 minutes/ Cook Time 5 minutes/ Serves: 2 Ingredients: ● ● ● ● ● ● ● ● ● ● ● ● ●

1 Cup gluten-freerolled oats ½ Cup coconut milk ½ cup almond or cashew milk 1 Tablespoon chia seeds 1 Teaspoon vanilla extract ½ teaspoon almond extract (optional) 1-2 tablespoon maple syrup pinch of salt ¾ cup chopped strawberries sliced strawberries chia seeds sliced almonds shredded coconut

Directions: 1. Combine milk, chia seeds, oats, vanilla and almond extract, salt and maple syrup in a large bowl. Stir together until well combined. 2. Fold in chopped strawberries. 3. Cover a place in the fridge at least 4 hours or overnight. 4. When ready, divide into two cups and top with desired toppings. Nutrition value per serving: Calories: 1110cal, Carbs: 63.7g, Fat: 94.4g, Protein: 16.5g

Heart Healthy Smoothie Prep Time: 5 minutes/ Cook Time 0 minutes/ Serves: 1 Ingredients: ● ● ● ● ● ● ●

1/4 cup old fashioned oats 1 tbsp ground flaxseeds or whole 1/3 cup organic blueberries (unsweetened) 1/3 cup organic strawberries (unsweetened) 1/3 cup organic cranberries (unsweetened) 3 large leaves romaine lettuce or other greens 3/4 cup unsweetened soy milk like Westsoy or other unsweetened non-dairy milk ● 1/4 cup pomegranate juice ● water extra, as needed to thin Directions 1. Put all ingredients in a blender and blend them. 2. Process on high until smooth and creamy, add more liquid as per your preference. Nutrition value per serving: Calories: 259 cal, Carbs: 37g, Fat: 7g, Protein: 12g

V-8 Smoothie Prep Time: 10 minutes/ Cook Time 0 minutes/ Serves: 2 Ingredients: ● ● ● ● ● ● ● ● ● ● ● ●

1 stalk celery 1 carrot peeled and roughly chopped handful broccoli sprouts (about 1/2 cup) 1 cup kale roughly chopped 1/2 cup curly parsley 1/2 tomato roughly chopped 1/2 avocado 1 banana 1/2 green apple 1/2 cup non-dairy milk 1 tbsp chia seeds 1 tbsp flax seeds

Directions 1. Put all of the ingredients in a blender and blend until they are smooth. 2. Add a little water if required. Nutrition value per serving: Calories: 268 cal, Carbs: 34g, Fat: 12g, Protein: 6g

Chapter 8: Sauces, Dips, and Dressings

Strawberry Cashew Cream Cheese Prep Time: 5 minutes/ Cook Time 0 minutes/ Serves: 12 Ingredients: ● ● ● ● ●

1 cup raw unsalted cashews, soaked in water for 8 hours or overnight, drained 3 tbsp fresh lemon juice 1/4 tsp sea salt 3 tbsp melted coconut oil 1/2 cup all-fruit strawberry jam

Directions 1. Rinse the cashews and add them to a food processor. Process for around 2 minutes until paste forms. Stop the processor followed by scrapping down the sides and bottom of the bowl. Add some lemon juice and salt and process for about 1 minute more into a very smooth whip. Scrape down the sides and bottom again, post this add coconut oil. Process for about 15 seconds to fully combine. 2. To the processor, add jam and blend to desired consistency. Cover and refrigerate for 2 hours and let it set. It will keep up to 1 week in the refrigerator. Nutrition value per serving: Calories: 99 cal, Carbs: 7g, Fat: 7g, Protein: 2g

Whisk-Only Caramel Sauce Prep Time: 5 minutes/ Cook Time 0 minutes/ Serves: 3 Ingredients: ● 2 tbsp of almond butter ● 1 tbsp of maple syrup, rice syrup, or agave syrup ● 1 tsp of water Directions 1. Mix together almond butter, syrup, and water until smooth with a light whisk. 2. Let it sit for a few minutes to thicken up. 3. Serve over some ice cream or can also be used in caramel cups. Nutrition value per serving: Calories: 276 cal, Carbs: 19g, Fat: 20g, Protein: 5g

Cashew Mozzarella Cheese Sauce Prep Time: 5 minutes/ Cook Time 0 minutes/ Serves: 8 Ingredients: ● ● ● ●

1 1/2 cups raw cashews (soaked for at least 4 hours) 1 cup of water 2 tbsp lemon juice 2 tbsp corn starch

Directions 1. Soak the cashews necessarily for at least 4 hours or maybe overnight. 2. Add all ingredients to a blender and blend until the mixture is smooth. 3. Pour it over the pizza or nachos and bake it. The cornstarch makes the sauce firm while baking and it develops a finely baked crust. 4. It lasts for about three days in the refrigerator but can be kept in the freezer for about a month but needs to be defrosted before use. Nutrition value per serving: Calories: 168 cal, Carbs: 11g, Fat: 12g, Protein: 4g

Peanut Sauce Prep Time: 45 minutes/ Cook Time 25 minutes/ Serves: 4 Ingredients: ● ● ● ● ● ●

1/2 cup salted creamy peanut butter 2-3 Tbsp lime juice 1-2 Tbsp maple syrup 2-3 Tbsp gluten-free tamari 1 tsp chili garlic sauce ~1/4 cup water

Directions: 1. To a med mixing bowl add tamari (or soy sauce or coconut aminos), peanut butter, lime juice, maple syrup, chili sauce (or chili or red pepper), & whisk to combine. Add water when thick but pourable sauce is achieved. 2. Taste and adjust seasonings as required,adding maple syrup for sweetness, lime juice, chili garlic sauce for acidity, or tamari for saltiness. Add more nut butter if your sauce has become too thin. For too thick, thin with extra water. 3. Perfect for salads, spring rolls, noodle dishes, and more! Pairings linked above. Nutrition value per serving: Calories: 223cal, Carbs: 11.7g, Fat: 16g, Protein: 10.1g

Green Chili Nacho Cheese Sauce Prep Time: 120 minutes/ Cook Time 1 minutes/ Serves: 4 Ingredients: ● ● ● ● ●

1/4 cup roasted red peppers, diced (jarred is fine) 2 teaspoons lemon juice 1 cup water 1/4-1/2 teaspoon cayenne 1 cup raw cashews, soaked in 2 cups water for 2-4 hours, drained and rinsed1/4 cup green chilis, diced (canned is fine) ● 2 tablespoons nutritional yeast flakes ● 1/2 teaspoon sea salt Directions: 1. In a food processor or a blender, start to combine red peppers, drained cashews, green chilis, lemon juice, water, nutritional yeast flakes, cayenne and sea salt. Blend it until smooth, occasionally scraping the sides to make sure it’s thoroughly mixed. Nutrition value per serving: Calories: 223cal, Carbs: 33g, Fat: 60g, Protein: 32g

3-Ingredient Tahini Sauce Prep Time: 5 minutes/ Cook Time 5 minutes/ Serves: 10 Ingredients: ● ● ● ●

1/2 cup tahini 1/4 tsp tsp sea salt 1/4 cup warm water 1/4 tsp garlic powder

Directions: 1. Add sea salt, tahini, & garlic powder to a small mixing bowl and combine by whisking . 2. Add water a little at a time, continuing to whisk, until you have a pourable creamy sauce. Taste and adjust seasonings. Add garlic powder for more garlic flavor . 3. This sauce is ideal for salads, veggie burgers, falafel, & just about everything in between! 4. Store in the refrigerator covered for 1-2 weeks. Nutrition value per serving: Calories: 71cal, Carbs: 2.5g, Fat: 6.5g, Protein: 2g

Easy Chimichurri Sauce Prep Time: 5 minutes/ Cook Time 5 minutes/ Serves: 8 Ingredients: ● 1 medium serrano pepper (seeds and stem removed // use less if not into spicy food) ● 5 cloves garlic (peeled and crushed) ● 3 Tbsp lime juice ● 3 Tbsp ripe avocado ● 1 Tbsp maple syrup ● 1 cup packed cilantro (thick bottom stems cut off) ● 1 cup packed flat-leaf parsley ● 1 Tbsp avocado oil (optional // or sub more water) ● 1/4 tsp salt (plus more to taste) ● Water (to thin // ~3 Tbsp or 45 ml as original recipe is written) Directions: 1. Place garlic & pepper in a food processor along with the parsley, cilantro, avocado, salt, lime juice, maple syrup, and oil . 2. Process until smooth, scraping down sides. Thin with water until a semi-thick. 3. Taste and adjust flavor as required, adding more serrano pepper for heat, avocado for creaminess, garlic for spice/zing, salt for saltiness, lime for acidity, or maple syrup for sweetness. 4. Transfer to a container and enjoy immediately. Nutrition value per serving: Calories: 25cal, Carbs: 4g, Fat: 1.2g, Protein: 0.4g

Spicy Habanero Hot Sauce Prep Time: 5 minutes/ Cook Time 5 minutes/ Serves: 8 Ingredients: ● ● ● ● ● ●

2/3 cup yellow or white onion (diced) 8 cloves garlic (smashed and peeled) 6 whole habanero peppers (seeds and stem removed) 4 Tbsp Water to thin / blend 3 Tbsp lime juice 1/2 tsp sea salt

Directions: 1. Add onion, garlic, peppers, lime juice, & salt to a blender or food processor & blend until smooth. Then add water as needed until creamy and smooth - about 1/4 cup. 2. Taste and adjust flavor, adding more salt for saltiness, lime juice for acidity, or garlic for "zing", & habanero peppers for spice. 3. Store covered in the fridge for about 7 days and use it for a month. Nutrition value per serving: Calories: 47cal, Carbs: 10.6g, Fat: 0.2g, Protein: 1.9g

Red Enchilada Sauce Prep Time: 2 minutes/ Cook Time 28 minutes/ Serves: 7 Ingredients: ● ● ● ● ● ● ● ● ● ● ● ●

4 cloves garlic (peeled and smashed) 3 Tbsp vegetable broth 2 cups vegetable broth 1 cup white or yellow onion (chopped) 1 cup water 1-2 dried arbol chilies 1/4 cup tomato paste 1/2 tsp sea salt 1 tsp ground cumin 1 tsp ground smoked paprika 7 mild dried chilies 1 tsp dried oregano

Directions: 1. Heat a large rimmed skillet over med heat. Once hot, add vegetable broth, onion, & garlic. Sauté for four-five minutes, until tender & slightly browned. 2. Add dried chilies and cook for two minutes on each side. Then add vegetable broth and water. Bring to a boil. Then reduce heat and cover it. Simmer it for fifteen minutes. 3. Add cumin, paprika, tomato paste, salt & oregano. Stir and cover, & cook for five more minutes or until peppers are tender. 4. Transfer to a high-speed blender and blend it until creamy and smooth. Taste and adjust flavor as needed, salt for saltiness, adding more paprika for smokiness, or a pinch of cayenne pepper

5. Use immediately. Nutrition value per serving: Calories: 50cal, Carbs: 9.7g, Fat: 0.7g, Protein: 1.6g

Healthy Caramel Dip Prep Time: 5 minutes/ Cook Time 0 minutes/ Serves: 1 Ingredients: ● ● ● ●

4 Medjool Dates or 8 regular dates pitted 2 tablespoons melted Coconut Oil 4 tablespoons unsweetened Almond Milk Vanilla caviar from 1 Vanilla Bean alternatively use 1/4 to 1/2 teaspoon Vanilla Extract ● pinch of Salt Directions: 1. Place all the ingredients in food processor. 2. Pulse until no date chunks remain and it gets smooth, scraping down sides if required. 3. Eat with apples or other fruit, or even pretzels! 4. Can be stored in fridge for up to 5 days. Nutrition value per serving: Calories: 422cal, Carbs: 85g, Fat: 9.9g, Protein: 4.3g

Smoked Cashew Cheese Spread Prep Time: 5 minutes/ Cook Time 0 minutes/ Serves: 4 Ingredients: ● ● ● ● ● ● ● ● ● ●

1/2 cup of red bell pepper, (chopped roughly) 2 tbsp of water 1/4 tsp of smoked paprika powder 2 tbsp of nutritional yeast 1/4 tsp of turmeric powder 3/4 tsp of sea salt 2 tbsp of lime juice, squeezed freshly Cayenne pepper (2 large pinches ) 1/4 tsp of paprika powder 1 cup cashews, grounded finely

Directions 1. Combine the smoked paprika powder, turmeric powder, red bell pepper, nutritional yeast, water, lime juice, paprika powder, salt, cayenne pepper, & cashews in a blender. Blend them until smooth. Nutrition value per serving: Calories: 244 cal, Carbs: 17g, Fat: 16g, Protein: 8g

Chapter 9: Appetizers Smashed Potatoes with Roasted Garlic Cashew Butter Prep Time: 10 minutes/ Cook Time 55 minutes/ Serves: 6 Ingredients: Garlic Cashew Butter (Roasted): ● ¼ cup of water ● 1 garlic bulb (roasted with 1 teaspoon of olive oil and a pinch of sea salt) ● 1 tbsp coconut oil ● ¾ cup raw whole cashews (soak them for 3 hours) ● ¼ teaspoon sea salt Smashed Potatoes: ● ● ● ● ●

6-7 cups fingerling potatoes (approximately 30) 2 teaspoon of olive oil ¼ teaspoon sea salt 1 teaspoon of thyme (thyme) and extra sprigs for garnishing ¼ tsp ground pepper

Directions 1. For roasting the garlic bulb, pre-heat the oven to 450°F. Trim a ¼ inch from the top of the bulb to get the cloves of it. Sprinkle with 1 tsp of olive oil & a little sea salt. Cook for about 20-25 minutes till it roasts and gets tender from inside. 2. Rinse & then drain the cashews (soaked). Put into a blender with cloves of garlic ( roasted), coconut oil, sea salt & water. Blend thoroughly till they become very smooth. Then refrigerate for about 2 hours.

3. Put whole fingerling potatoes in 1 tbsp of ground pepper, fresh thyme, olive oil, & sea salt. Bake them in an oven preheated at a temperature of 450°F for about twenty minutes. 4. Smash the potatoes using a fork to open the skin. Sprinkle with 2 more tsp of olive oil and put whole thyme sprigs at the top. Let it get crispy. Bake for around 10-12 minutes till they get crispy. 5. Serve them immediately with a roasted garlic cashew butter (dollop) on each of the potatoes. Nutrition value per serving: Calories: 188 cal, Carbs: 26g, Fat: 8g, Protein: 3g

Kale Bruschetta Prep Time: 15 minutes/ Cook Time 10 minutes/ Serves: 6 Ingredients: ● ● ● ● ●

1 bunch kale 1 cup grape tomatoes, halved 1 loaf fresh 100% whole-grain bread, sliced ½ cup Cannellini Bean Sauce Balsamic glaze

Directions 1. Put all the kale leaves in a large pot containing boiling water. Cover and cook until tender for about 5 minutes. Drain in a colander, post this, squeeze out any extra liquid with your hands. 2. Toast 8 slices of bread and place them on a serving platter. 3. Spread a tbsp of the Cannellini Bean Sauce on the toasted bread slices, then cover with a layer of kale and top it with a scattering of grape tomatoes. Sprinkle generously with the balsamic glaze and enjoy. Nutrition value per serving: Calories: 190 cal, Carbs: 35g, Fat: 2g, Protein: 8g

Easy Vegan Tempeh

Sweet-and-Sour

Prep Time: 10 minutes/ Cook Time 20 minutes/ Serves: 3 Ingredients: ● ● ● ● ● ● ● ● ● ●

2 tablespoons olive oil 1 green or red bell pepper (cut into 1-inch squares) 2 tablespoons brown sugar 1 (9 to10 oz) tempeh (divided into 1inch cubes) 1 (15 oz) canned pineapple chunks (reserve the juice) 1 tablespoon cornstarch 3/4 cup vegetable broth 2 tablespoons soy sauce 1/4 cup of vinegar (cider/white) 1 yellow or white onion (chopped)

Directions: Prepare the Tempeh 1. In a pan, heat up the tempeh in a vegetable broth & soy sauce for ten minutes to make it tender. Take it out of the pan & then set aside the liquid so that it can be used to make sweet & sour sauce. 2. In a separate pan, frizzle the tempeh in oil (olive) till it gets brown, 4-5 minutes. Make the Sauce 1. Mix the reserved brown sugar, pineapple juice, cornstarch, & vinegar with the liquid that was left aside in a pan. Bring it to a sim over med-high heat (keep stirring constantly). 2. Put peppers & onions in the sauce & then keep stirring until sauce thickens.

3. Lower the heat, & add the heated tempeh cubes and pineapple chunks, & keep them on low heat until they get heated thoroughly. 4. Serve it over the rice. Nutrition value per serving: Calories: 369cal, Carbs: 46g, Fat: 13g, Protein: 25g

Beet & Coconut Bacon Flatbread Prep Time: 5 minutes/ Cook Time 25 minutes/ Serves: 2 Ingredients: ● ● ● ● ● ● ● ● ● ● ● ●

1 tbsp maple syrup 1 tsp liquid smoke 1 red beet 1 tbsp tamari ½ cup coconut flakes 2 oz Treeline Herb and Garlic Cashew Cheese 2 multigrain flatbreads 1 garlic clove 2 tsp vegetable oil* 1 tbsp olive oil* 2 scallions Salt and pepper*

Directions: 1. Preheat the oven at 425°F. Then peel the beet & cut into thin wedges, about ¼ inch thick. Then transfer to a baking sheet & toss with 2 tsp (4 tsp) vegetable oil and a pinch of salt & pepper. Roast until fork-tender, about 20 - 25 minutes. 2. Measure out just one-fourth tsp of liquid smoke and add it to a small bowl. Stir in the maple syrup, tamari, & a pinch of pepper. 3. Place a large skillet over lower heat. Add the coconut flakes and bacon sauce and toss to evenly coat. Then cook until slightly gets charred, You should be tossing constantly to avoid burning, take 5 to 7 minutes. Transfer coconut bacon to a plate for cooling it down.

4. Put the flatbreads in the oven to toast, for 3 to 5 minutes. Then peel and mince or just grate the garlic. Add the minced garlic to a med bowl along with the Treeline Herb & Garlic Cashew Cheese and 2 tbsp olive oil, and whisk till smoothens. 5. Thinly slice the scallions. Now spread the garlic cashew cheese over the flatbreads. Top with coconut bacon and roasted beets. Sprinkle with sliced scallions. Cut into wedges to serve. Enjoy! Nutrition value per serving: Calories: 530cal, Carbs: 64g, Fat: 30g, Protein: 15g

Fabcakes Prep Time: 10 minutes/ Cook Time 25 minutes/ Serves: 2 Ingredients: ● ● ● ● ● ● ● ● ● ● ● ● ●

1 jalapeño 13.4 oz chickpeas 1 celery stalk 1½ tsp New England seasoning 1 garlic clove ½ cup gluten-free panko breadcrumbs 14 oz hearts of palm 4 oz grape tomatoes ½ cup lima beans 1 ear fresh corn 6 oz roasted red pepper 2 tbsp vegetable oil* 2 tbsp + 2 tsp olive oil*

Directions: 1. Drain and rinse the chickpeas. Then roughly chop the celery. Deseed and roughly chop the jalapeño. Combine the chopped celery, chickpeas, chopped jalapeño, 1 tsp New England seasoning, and just one fourth cup panko breadcrumbs in a food processor. Pulse it until well combined, about ten to twelve pulses. Then transfer the mixture to a big bowl. 2. Drain the hearts of palm and roughly chop half of them. Then add the chopped hearts of palm to the bowl with the chickpea mixture. Season with half tsp salt and ⅛ tsp pepper and stir to combine. Form the fab cake mixture into 6 patties.

3. Peel the garlic. Halve the grape tomatoes. Cut the corn kernels from the cob. 4. Drain the roasted red peppers and then add them to the food processor. After that add the garlic and blend until smooth, put in 2 tbsp olive oil while the motor is running. Taste to adjust the seasoning with salt and pepper. 5. Add the remaining panko breadcrumbs to a plate and coat the fab cakes on both the sides, pressing gently. Place a large skillet over med heat with 2 tbsp vegetable oil. Once the oil is hot, add the fab cakes and cook until golden brown, flipping once, about 3 to 5 minutes per side. Transfer the fab cakes to a paper towel-lined plate and sprinkle with salt. 6. Wipe the skillet clean and then return to med-high heat with 2 tsp olive oil. Then add the corn kernels, lima beans, halved tomatoes, and remaining New England seasoning. Then cook, tossing frequently until the corn is charred in all places, about three to four minutes. For serving, divide the succotash between large plates and top with fab cakes. Serve with red pepper coulis for dipping. Enjoy! Nutrition value per serving: Calories: 520cal, Carbs: 88g, Fat: 6g, Protein: 25g

Loaded Potato Skins Prep Time: 10 minutes/ Cook Time 40 minutes/ Serves: 2 Ingredients: ● ● ● ● ● ● ● ● ● ● ●

1 lime 2 russet potatoes 1 scallion 8 oz seitan 2 oz pickled jalapeños ¾ tsp paprika smoked 1 tbsp maple syrup 1 tbsp + 1 tsp vegetable oil 6 oz broccoli florets ¼ cup of vegan sour cream Salt & pepper

Directions: 1. Preheat your oven at 400°F. Cut potatoes in length and then shift them to a baking sheet. Rub the potatoes with 1 teaspoon of vegetable oil & then sprinkle a pinch of salt & pepper over it. Roast, and cut them down (sideways), till they get tender, for 20 to 30 minutes. 2. Boil a little salted water in a pan for the broccoli. Slice the scallion into thin pieces. Then slice the lime in any appealing shape. 3. Cut the seitan into thin pieces and put a large skillet over medium to high level of heat with one tablespoon of veg oil. When the oil gets hot, put in the seitan and salt (One pinch). Cook it, and stir it randomly, until gets crispy, usually takes 6-7 minutes. Now put in the paprika (smoked) & maple syrup to the pan. Cook it until sticky.

4. When the water starts to boil, put in the broccoli. Cook it until it gets crispy and tender, for not more than two to three minutes. Drain out the broccoli. 5. After the potatoes softens, turn right side up. Then using a fork, mash the flesh a little bit. Stuff in with seitan bacon, broccoli, scallions, sour cream, & pickled jalapenos. Serve on the plate with lime pieces. Nutrition value per serving: Calories: 490cal, Carbs: 67g, Fat: 9g, Protein: 36g

Scallion Noodle Cakes Prep Time: 10 minutes/ Cook Time 25 minutes/ Serves: 2 Ingredients: ● ● ● ● ● ● ● ● ● ●

8 oz broccolini 1 peach 1 zucchini 2 scallions 4 oz dried vermicelli rice noodles 2 tsp sriracha ½ cup edamame ¼ cup tamarind chutney 2 tbsp + 2 tsp vegetable oil* Salt and pepper*

Directions: 1. Place a large pot of the salted water on to boil for rice noodles. Then trim and peel the zucchini into ribbons with a peeler. Thinly slice the scallions and add the zucchini ribbons and scallions to a large bowl. Trim the ends off the broccolini. Dice the peach. 2. Once the water gets boiled, add the rice noodles and stirit . Turn off the heat and then cook noodles until al dente, for 2 to 3 minutes. Then drain, & rinse with cold water, and drain well again. Add noodles to a large bowl with the scallions and zucchini ribbons and . Then add a pinch of salt & pepper and toss well to combine. 3. Place a large skillet over med-high heat with 2 teaspoon vegetable oil. Once the oil gets hot, you can add the broccolini and cook until lightly browned in places, about one to two minutes. Add one-fourth cup of water and then

cook until crisp-tender, about four to five minutes. Then add the edamame & a pinch of salt and pepper, and cook it until hot, for 2 to 3 minutes. Then transfer the vegetables to a plate and cover to keep warm. 4. Place a large skillet over med-high heat with 1 tablespoon vegetable oil. Once gets hot, add one fourth of the noodle zucchini mixture, by pressing to form a small cake. Then create another noodle cake in the same skillet and then cook, pressing down with a spatula occasionally, about 5 to 6 minutes per side. Then transfer it to a plate and repeat with another 1 tbsp oil and 2 more noodle cakes. 5. Place the scallion noodle cakes on large plates. Sprinkle with diced peaches. Serve with the crispy broccolini, edamame, tamarind chutney. Drizzle with Sriracha. Dig in! Nutrition value per serving: Calories: 410cal, Carbs: 86g, Fat: 4g, Protein: 14g

Pesto Potato Flatbreads Prep Time: 5 minutes/ Cook Time 20 minutes/ Serves: 2 Ingredients: ● ● ● ● ● ● ● ● ● ● ●

3 tbsp nutritional yeast 1 lemon 1 russet potato 1 zucchini 7.5 oz Nasoya® Organic Extra Firm Tofu ¼ cup vegan basil pesto 1 tsp dried oregano 2 multigrain flatbreads 2 oz Peppadew® peppers 2 tbsp vegetable oil* 1 tbsp olive oil*

Directions: 1. Preheat the oven to 400°F. Lightly coat a baking sheet with 2 tsp (4 tsp) vegetable oil. Thinly slice the potato and add to a baking sheet in one layer. Drizzle with 1 tsp (2 tsp) vegetable oil and a pinch of salt and pepper. 2. Thinly slice the zucchini into long slices and add to another baking sheet. Toss with 1 tbsp (2 tbsp) vegetable oil and a pinch of salt and pepper and sprinkle with just 2 tbsp (4 tbsp) nutritional yeast. Roast the potato and zucchini until lightly browned and crisp in places, about 15 to 20 minutes. 3. Zest and halve the lemon. Reserve half of the tofu (1 package of tofu) for your own use. Drain the remaining tofu and crumble it into a large bowl. Add the remaining nutritional yeast, lemon zest and juice, oregano, and a pinch

of salt and pepper. Add 1 tbsp (2 tbsp) olive oil and mix the tofu ricotta until well combined. 4. Place the flatbreads directly on the oven rack and toast until crispy, about 4 to 5 minutes. 5. Spread pesto onto the toasted flatbreads and top with roasted potato, zucchini, and tofu ricotta. Sprinkle with Peppadew peppers and cut into quarters. Mangia! Nutrition value per serving: Calories: 410cal, Carbs: 69g, Fat: 23g, Protein: 28g

Herb-Crusted Asparagus Spears Prep Time: 15 minutes/ Cook Time 25 minutes/ Serves: 4 Ingredients: ● ● ● ● ● ● ● ●

1 bunch of asparagus (about 12 spears) 2 tbsp hemp seeds 1/8 tsp ground pepper Pinch of paprika 1/4 cup nutritional yeast 1 tsp garlic powder or 3 garlic cloves, minced 1/4 cup whole-wheat breadcrumbs Juice of ½ lemon

Directions 1. Preheat the oven to 350°F. 2. Wash the asparagus properly. To remove the white bottom end cleanly, hold each asparagus spear with both hands and bend it near the white end. The white end will come off. 3. Transfer the hemp seeds to a small bowl and mix together nutritional yeast, garlic, pepper, paprika, along with breadcrumbs. Stir and set it aside. 4. Arrange the asparagus spears side by side in the baking dish and sprinkle evenly with the hemp mixture. 5. Bake for around 20-25 minutes or until asparagus are crispy enough. 6. Serve and sprinkle it with some lemon juice. Nutrition value per serving: Calories: 100 cal, Carbs: 8g, Fat: 4g, Protein: 8g

Green Pea Guacamole Prep Time: 35 minutes/ Cook Time 0 minutes/ Serves: 2 Ingredients: ● ● ● ● ● ● ● ● ●

2 cups green peas, thawed 1 tsp crushed garlic 4 green onions, chopped ½ cup chopped fresh cilantro ¼ cup fresh lime juice ½ tsp ground cumin 1 tomato, chopped ⅛ tsp hot sauce Sea salt

Directions 1. Blend the garlic, lime juice, peas, and cumin thoroughly in a food processor until it is smooth. 2. Transfer this mixture into a small bowl and stir in the tomato, green onion, cilantro, and hot sauce. Add salt as per taste. 3. Cover and refrigerate for at 30 minutes, to allow the flavors to blend. Nutrition value per serving: Calories: 145 cal, Carbs: 25g, Fat: 1g, Protein: 9g

Potato Pancakes Prep Time: 25 minutes/ Cook Time 25 minutes/ Serves: 10 Ingredients: ● ● ● ● ● ●

2 russet potatoes, grated 1 tsp baking powder 1 large zucchini, grated ½ yellow onion, grated ½ cup oat flour ½ tsp freshly ground black pepper

Directions 1. Preheat the oven to 425°F. Cover the two sheet pans with some parchment paper. 2. Spread half of the grated vegetables on a perfectly neat kitchen towel, post this roll, and wring the towel to remove the excess moisture. Transfer this to a large mixing bowl. Repeat with the left vegetables. 3. Take a small bowl and mix the oat flour, baking powder, and pepper in it. Add to the vegetable bowl and mix properly, using your hands to distribute the flour and baking powder equally. 4. Take about ¼ cup of the potato mixture and shape it into a semi-tight ball. Flatten with your palms, and put the pancake onto the prepared pan. Repeat with the left mixture, spacing the pancakes about 2 inches apart. 5. Bake for around 12 minutes. Flip and bake again for 12 minutes, or to your desired level of crispness. Serve at once. Top with the condiment of your choice. Nutrition value per serving: Calories: 56 cal, Carbs: 12g, Fat: 0g, Protein: 2g

Spicy Sweet Potato Hummus Prep Time: 15 minutes/ Cook Time 55 minutes/ Serves: 3-4 Ingredients: ● ● ● ● ● ● ● ● ● ● ●

2 medium sweet potatoes 3 tbsp olive oil Zest of ½ lemon Ground sea salt, to taste 2 cups cooked chickpeas (or one can of chickpeas, rinsed and drained) 3 tbsp tahini 3 cloves garlic, peeled juice of 1 lemon 1 ½ tsp cayenne pepper (start with less, season to taste) ½ tsp smoked paprika ¼ tsp cumin

Directions 1. Preheat oven to 400°F. Bake the sweet potatoes thoroughly on the middle oven rack or in a baking dish for around 45 minutes to an hour. The potatoes should yield to a gentle squeeze when they’re done baking. 2. Let potatoes cool, till that time, but all of the other ingredients into a food processor. Once the sweet potatoes are cool enough to handle, use a knife or your fingers to peel the skin off of them. Add sweet potatoes to the food processor. 3. Blend well, and serve! Nutrition value per serving: Calories: 643 cal, Carbs: 86g, Fat: 23g, Protein: 23g

Conclusion It’s time to say goodbye now! But it is not the end, it is the start for you to try your own recipes with this plant-based diet cookbook. We hope this cookbook will help you learn more about Plant-based diet and the recipes will help you become even more creative in the kitchen. Best wishes!