The Plant-Based Diet Made Easy: A Complete Diet With Healthy Recipes for an Easy Vegan Anti-Inflammatory Meal Prep. A Guide for Beginners With 14-Day Meal Plan + Cookbook With 200 Delicious Recipes

Table of contents :
Introduction
Everything About Plant Based Diet
Health benefits of plant diets
What to Eat on a Plant Based Diet
14 Day Meal Plan
Breakfast Recipes
1)Peanut Butter Chocolate Shake
2)Green Smoothie
3)Chocolate Black Bean Smoothie
4)Vegan High-Protein Pancakes
5)Quinoa Porridge
6)Pumpkin Seed Granola
7)Pumpkin Spice Oatmeal
8)Breakfast Burritos
9)Chocolate Chia Seed Pudding
10)Avocado Walnut Sandwich
11)Breakfast Rice Porridge
12)Warm Maple and Cinnamon Quinoa
13)Warm Quinoa Breakfast Bowl
14)Banana Bread Rice Pudding
15)Apple and cinnamon oatmeal
16)Mango Key Lime Pie Smoothie
17)Spiced orange breakfast couscous
18)Breakfast parfaits
19)Sweet potato and kale hash
20)Delicious Oat Meal
21)Breakfast Cherry Delight
Lunch Recipes
22)Amazing Potato Dish
23)Textured Sweet Potatoes and Lentils Delight
24)Amazing Mushroom Stew
25)Simple Tofu Dish
26)Special Jambalaya
27)Delicious Chard Soup
28)Chinese Tofu and Veggies
29)Wonderful Corn Chowder
30)Black Eyed Peas Stew
31)White Bean Cassoulet
32)Light Jackfruit Dish
33)Veggie Curry
34)Roasted Brussels Sprouts
35)Brussels Sprouts & Cranberries Salad
36)Potato Latke
37)Broccoli Rabe
38)Whipped Potatoes
39)Quinoa Avocado Salad
40)Roasted Sweet Potatoes
41)Cauliflower Salad
42)Garlic Mashed Potatoes & Turnips
43)Green Beans with Vegan Bacon
44)Coconut Brussels Sprouts
45)Cod Stew with Rice & Sweet Potatoes
46)Avocado and Cauliflower Hummus
47)Raw Zoodles with Avocado ‘N Nuts
48)Cauliflower Sushi
49)Spinach and Mashed Tofu Salad
50)Cucumber Edamame Salad
51)Artichoke White Bean Sandwich Spread
52)Buffalo Chickpea Wraps
53)Coconut Veggie Wraps
54)Cucumber Avocado Sandwich
55)Lentil Sandwich Spread
56)Mediterranean Tortilla Pinwheels
57)Rice and Bean Burritos
58)Ricotta Basil Pinwheels
59)Delicious Sloppy Joes With No Meat
60)Spicy Hummus and Apple Wrap
Dinner Recipes
61)Summer Harvest Pizza
62)Whole Wheat Pizza with Summer Produce
63)Spicy Chickpeas
64)Farro with Pistachios & Herbs
65)Millet and Teff with Squash & Onions
66)Veggie Hash
67)Veggie Stir Fry
68)Tempeh Bacon Hash
69)Teriyaki Stir Fry
70)Sweet Potato Hash
71)Grilled Mushrooms
72)Grilled Tofu
73)Brown Rice Stir Fry
74)Grilled Pineapple
75)Hot Grilled Watermelon
76)Stuffed Bell Peppers
77)Sweet Potato Sushi
78)Red Beans & Rice
79)Coconut Tofu Curry
80)Tahini Falafels
Snack & Dessert
81)Black Bean Balls
82)Chickpea Choco Slices
83)Sweet Green Cookies
84)Chickpea Cookie Dough
85)Banana Bars
86)Protein Donuts
87)Lentil Balls
88)Homemade granola
89)Cookie Almond Balls
90)Spiced Dutch Cookies
91)Banana-Nut Bread Bars
92)Lemon Coconut Cilantro Rolls
93)Tamari Almonds
94)Tempeh Taco Bites
95)Mushroom Croustades
96)Stuffed Cherry Tomatoes
97)Spicy Black Bean Dip
98)French Onion Pastry Puffs
99)Cheezy Cashew–Roasted Red Pepper Toasts
100)Baked Potato Chips
101)Mushrooms Stuffed With Spinach And Walnuts
102)Salsa Fresca
103)Guacamole
104)Veggie Hummus Pinwheels
105)Asian Lettuce Rolls
106)Pinto-Pecan Fireballs
107)Sweet Potato Biscuits
Sides
108)Almond Milk
109)Almond Roasted Veggies Salad
110)Apple Almond Mix
111)Asian Cabbage Pickle
112)Avocado Chat
113)Avocado Potstickers
114)Avocado Peanut Salad
115)Avocado Protein Salad
116)Baked Vegetable Balls
117)Beetroot Hummus
118)Boiled Savory Potatoes
119)Beans Hummus and Olive Combo
120)Beans Salad with Harissa Dressing
121)Brinjal Pickle
122)Broccoli Roasted Toasts
123)Buddha Salad Bowl
124)Butternut Squash Hummus
125)Butternut Squash with Vegan Yogurt
126)Cabbage Jalapeño Salad
127)Cauliflower Gochujang Salad
128)Cauliflower and Squash Mix
129)Cauliflower with Bang Bang Sauce
130)Cauli Hummus
Bonus Recipes
131)White Sandwich Bread
132)A Toast to Remember
133)Tasty Panini
134)Tasty Oatmeal and Carrot Cake
135)Onion & Mushroom Tart with a Nice Brown Rice Crust
136)Perfect Breakfast Shake
137)Beet Gazpacho
138)Vegetable Rice
139)Courgette Risotto
140)Cinnamon Peanut Butter Banana Overnight Oats
141)Savory Sweet Potato Hash with Black Beans
142)Nutty Breakfast Cookies
143)Super Protein Chia Pudding
144)Cinnamon Apple Muffins
145)Carrot Cake-Like Overnight Oats
146)Fruity Muesli
147)Easy Oat and Waffles
148)Cauliflower with Peas
149)Burgers with Mushroom Sauce
150)Rice & Lentil Loaf
151)Chickpeas with Swiss Chard
152)Spicy Black Beans
153)Mixed Bean Soup
154)Barley & Lentil Stew
155)Chickpea & Pasta Curry
156)3-Bean Chili
157)Rice Paella
158)Baked Beans
159)Chickpeas with Veggies
160)Summer Harvest Pizza
161)Whole Wheat Pizza with Summer Produce
162)Spicy Chickpeas
163)Farro with Pistachios & Herbs
164)Millet and Teff with Squash & Onions
165)Brown Rice Tabbouleh
166)Healthy Hoppin’ John
167)Beans & Greens Bowl
168)Black Beans & Brown Rice
169)Yucatan Bean & Pumpkin Seed Appetizer
170)Butter Bean Hummus
171)Greek-style Gigante Beans
172)Brown Rice & Red Beans & Coconut Milk
173)Black-Eyed Peas with Herns
174)Strawberry Mango Shave Ice
175)Chocolate Avocado Mousse
176)Fudge
177)Chocolate Chip Cookies
178)Peanut Butter Ice Cream
179)Cinnamon Apples
180)Roasted Chickpeas
181)Baked Sesame Fries
182)No-Bake Coconut Chia Macaroons
183)Avocado Lassi
184)Vegan Fudge Revel Bars
185)The ‘Green Machine’ Smoothie
186)Sweet Coffee and Cacao Smoothie
187)Amazing Blueberry Smoothie
188)Go-Green Smoothie
189)Creamy Chocolate Shake
190)Hidden Kale Smoothie
191)Blueberry Protein Shake
192)Raspberry Lime Smoothie
193)Peppermint Monster Smoothie
194)Banana Green Smoothie
195)Cinnamon Coffee Shake
196)Orange Smoothie
197)Pumpkin Smoothie
198)Turmeric Smoothie
199)Veggie Smoothie
200)Very Berry Smoothie
201)Coco Loco Smoothie
202)Creamy Carrot Smoothie
Frequently Asked Questions
Conclusion

Citation preview

THE PLANT-BASED DIET MADE EASY:

A COMPLETE DIET WITH HEALTHY RECIPES FOR AN EASY VEGAN ANTI-INFLAMMATORY MEAL PREP. A GUIDE FOR BEGINNERS WITH 14-DAY MEAL PLAN + COOKBOOK WITH 200 DELICIOUS RECIPES

BY JETT BAKER

© Copyright 2020 by Jett Baker All rights Reserved -

TABLE OF CONTENTS

INTRODUCTION EVERYTHING ABOUT PLANT BASED DIET H W E P B D 14 DAY MEAL PLAN BREAKFAST RECIPES 1) 2) 3) 4) 5) 6) 7) 8) 9) 10) 11) 12) 13) 14) 15) 16) 17) 18) 19) 20) 21)

P G C V Q P P B C

B S

C B -P

H P S S

A B W W B A M S B S D B

S B

S P

G O B C W R

M Q B K

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P S

P C B R

L

B P P

O M C

A

P

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LUNCH RECIPES 22)

Q

D

23) 24) 25) 26) 27) 28) 29) 30) 31) 32) 33) 34) 35) 36) 37) 38) 39) 40) 41) 42) 43) 44) 45) 46) 47) 48) 49) 50) 51) 52) 53) 54) 55) 56) 57) 58)

T A S S D C W B W L V R B P B W Q R C G G C C A R C S C A B C C L M R R

S M T J

P

L

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S D

C

S V C S

T C P C

E B J C

D B S

S C

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L R P A S

S P S

M B

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B S

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B S

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B S C W V W A S S S T P B B B P

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59) 60)

D S

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DINNER RECIPES 61) 62) 63) 64) 65) 66) 67) 68) 69) 70) 71) 72) 73) 74) 75) 76) 77) 78) 79) 80)

S W S F M V V T T S G G B G H S S R C T

H W C

P P

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P T H S B S P M T R P

H S

F H F H

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W B P P S B R T C F

SNACK & DESSERT 81) 82) 83) 84) 85) 86) 87) 88) 89) 90) 91)

B C S C B P L H C S B

B

B C

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B D B A D -N

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92) 93) 94) 95) 96) 97) 98) 99) 100) 101) 102) 103) 104) 105) 106) 107)

L T T M S S F C B M S G V A P S

C A T

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B C

C B

T D

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P –R C

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SIDES 108) 109) 110) 111) 112) 113) 114) 115) 116) 117) 118) 119) 120) 121) 122) 123) 124) 125)

A A A A A A A A B B B B B B B B B B

M R

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M P C P P P

S S B

V H S H S P

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126) 127) 128) 129) 130)

C C C C C

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BONUS RECIPES 131) 132) 133) 134) 135) 136) 137) 138) 139) 140) 141) 142) 143) 144) 145) 146) 147) 148) 149) 150) 151) 152) 153) 154) 155) 156) 157) 158) 159)

W S B AT R T P T O C C O M T N B P B S B G V R C R C P B B O S S P H B B N B C S P C P C A M C C -L O O F M E O W C P B M S R L L C S C S B B M B S B L S C P C 3-B C R P B B C V

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160) 161) 162) 163) 164) 165) 166) 167) 168) 169) 170) 171) 172) 173) 174) 175) 176) 177) 178) 179) 180) 181) 182) 183) 184) 185) 186) 187) 188) 189) 190) 191) 192) 193) 194) 195)

S H P W W P S P S C F P H M T S O B R T H H ’J B G B B B B R Y B P S A B B H G G B B R R B C M B -E P H S M S I C A M F C C C P B I C C A R C B S F N -B C C M A L V F R B T ‘G M ’S S C C S A B S G -G S C C S H K S B P S R L S P M S B G S C C S

196) 197) 198) 199) 200) 201) 202)

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FREQUENTLY ASKED QUESTIONS CONCLUSION

Introduction

I

t is a known fact that the plant diets are more environmentally friendly and sustainable diets rich in animal products, as they use little natural resources and are attached with less environmental damage. The current world consumption of foods with a high content of meat and dairy products is considered by some to be unsustainable, and many scientists are asking for a substantial reduction in the consumption of products of animal origin. Compared to omnivorous diets, plant diets use less water and fossil fuels and use fewer pesticides and fertilizers. For example, replacing beans with beef in the diet would greatly reduce the environmental footprint worldwide. Precautions to Avoid Nutritional Deficiencies with Plant-Based Diet Although the plant-based diet can be healthy, it also presents many challenges. By limiting the consumption of meat and dairy products, it is easy to run into nutritional deficiencies, especially for people who adopt a plant diet. Vegetarians who consume dairy products or eggs get nutrients more easily. But if you choose to follow a more restrictive plant diet, more effort is required in food choices. The diet must be more varied to ensure adequate intake of all nutrients and balanced from the energy point of view, to ensure the body enough energy for metabolism and muscular work. You may not suffer from nutritional deficiencies with plant diet if your diet includes enough amounts of protein, vitamins, and minerals. The proteins are a tool of growth and body maintenance. The combination of 20 amino acids forms them. Nine of these are not produced by the body and must be taken with the diet. They are called essential. The animal protein (derived from meat, fish, eggs, and milk), are of high-quality protein because they contain all essential amino acids and are very digestible. The vegetable protein they generally have lower quality, less digestibility and lack some

essential amino acids. Soy proteins are an exception to this rule, but also a diet that often combines cereals and legumes (rice and peas, pasta and beans, spelled and chickpeas, barley, and lentils, etc.) manages to create protein completely. Vitamin B12 is found only in foods of animal origin; for plant-based individuals, it is therefore generally advised to supplement in pill form especially during growth, pregnancy and lactation, phases in which some specialists suggest abandoning too restrictive regimes to safeguard health. The iron intake is generally low in for most plant diet lovers. It is a widespread deficiency in all societies, both industrialized and developing because all the iron needed to perform the many functions it deals within the body is introduced with the diet. Although vegetables, especially legumes and some vegetables, are rich in iron, the absorption of the iron contained in them is relatively scarce. It can be increased by eating foods containing vitamin C at the same time during the meal. Vitamin C. In fact, it promotes the assimilation of iron of vegetable origin, while substances such as tannin, contained in tea, fibers, and phytates, contained for example in legumes, reduce it. Dressing with lemon juice can be a good habit, as is adding lemon to the water you drink. If milk and cheese are not consumed, vitamin D and calcium may be lacking in the diet of vegetarians, two essential nutrients for the many functions they perform in the body, particularly for bone health and growth. Calcium is contained in fairly high amounts in broccoli, but it can also be advantageous to choose soymilk enriched with this mineral. For vitamin D it is enough to expose the skin to sunlight, which makes this vitamin active. However, getting used to basing your diet mainly or exclusively on plant foods is an effective and enjoyable way to stay healthy. A balanced plant diet is achievable simply by taking a wide variety of plant foods, healthy and tasty. All vegetarians do not eat meat, fish, and birds. Plant-based individuals have much lower blood cholesterol levels than carnivores, and cardiovascular disease is not common among

vegetarians. The reasons are not difficult to understand plant foods are typically poor in saturated fats and totally devoid of cholesterol, which are the dietary factors responsible for increasing blood cholesterol levels. Plant-based diet individuals follow a diet virtually free of cholesterol, since this fat is found only in animal foods such as meat, dairy products, and eggs. The type of protein provided by a vegetarian diet is another important health benefit. It has been shown that replacing animal proteins with vegetable proteins can reduce blood cholesterol levels, even if the quantity and type of fat in the diet are not changed. A diet low in fat and based on plant foods has documented health benefits compared to other types of diets. An impressive number of studies, starting in the 1920s, shows that vegetarians have lower blood pressure levels than non-vegetarians. It has also been shown that adding meat to a vegetarian diet rapidly and significantly increases blood pressure levels. The effects of this type of diet are independent and are added to those of reducing the sodium content of the diet. When hypertensive patients adopt a vegetarian diet, they are often able to reduce or abandon antihypertensive drugs.

Everything About Plant Based Diet

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he plant is a good source of closely all the nutrients required by the human body. Plant based diets include fruits, vegetables, nuts, whole grain, and legumes. These are basically plant based foods and whole foods. With the realization of the various health benefits attributed to plant proteins, people have shifted from consuming animal foods to plant-based foods. Plant based diet includes all unprocessed plant foods. It excludes the consumption of processed foods such as pasta and sugars. It excludes processed fruit juices, milk and milk products, all forms of meat (white and red), and eggs. Foods to keep off when on a plant-based diet are as follows; Avoid eating processed foods such as pasta and canned foods. Instead, go for fresh and whole foods. Processed foods are low in their fiber content; they also have other additives such as sugar, salt, preservatives, excess oils, and fats. These foods are linked to the development of chronic illnesses such as cancer, diabetes, hypertension, kidney disease, and heart problems, among others. These foods are also a significant contributor to obesity and weight challenges. Plant based diet excludes all animal products such as eggs, milk products, poultry, red meat, fish, and any other foods obtained from animals. Animal products are linked to the development of cancers in the human body, especially the heme iron contained in red meat. When animal products are cooked up to certain temperatures, they emit carcinogenic compounds that lead to development of cancer cells. These foods are also a major contributor to weight gain. Research has shown that it is rather a difficulty to watch weight while still on animal products. Animal related foods are also high in their fat contents and have zero fiber. Consumption of animal products leads to heart problems and hypertension as a result of clogged blood

vessels. Their low fiber content makes it a cause of stomach problems such as indigestion and diarrhea. Avoid the consumption of fast foods such as fries, burgers, cakes, ice cream, and pizza, among others. Fast foods have contents such as processed sugars and high sodium content, high fat content. These foods induce cravings in your body that lead to excessive eating and obesity. The foods are also very unhealthy as they contribute to increased risk of chronic illnesses such as cancer, hypertension, diabetes, heart problems, among others. Fast foods are also low in their nutrient content. Being addictive, when a person forms a habit of consuming fast foods, their bodies go low on some essential nutrients such as vitamins and minerals. They also contain additives that you do not want to put in your bodies due to their toxic nature.

Health benefits of plant diets Plant foods offer a wide range of advantages over animal foods. They are scientifically recommended for healthy living as they promote a person’s wellbeing. By eating plant-based foods, a person is able to reduce the risk of certain illnesses and avoid problems associated with overweight/obesity. Plant foods are advantageous in their low fat and calorie load. They are also dense in their protein content. Proteins are excellent in helping a person watch weight as they prevent the gaining of body fat. By consuming plant proteins, a person produces more weight limiting hormones. Proteins also help in weight reduction by reducing the feelings of hunger while at the same time increasing the metabolic rate of the body. By consuming plant products, a person reduces the risk of being overweight. Plants offer excellent sources of fiber, antioxidants, minerals, and vitamins. Plant foods are mainly high in fiber which is helpful in digestion as it limits the amount of sugars absorbed in the digestion process. The fiber in plant foods is also helpful in reducing cholesterol by preventing the absorption of fats in the foods we take. Fiber also helps in preventing constipation in enhancing the digestion of foods. It helps in the stimulation of the various digestive organs to produce important digestive juices. Enough intake of dietary fiber prolongs the amount of time food takes to move through the canal, increasing the absorption of minerals and vitamins in the food. It also prevents diarrhea and excessive hardening of stool. Research has also confirmed that people who take foods high in fiber are at a lower risk of gaining weight. By consuming foods high in fiber, a person reduces the chances of developing type 2 diabetes. The reason behind the fiber preventing the occurrence of type 2 diabetes is the ability of the fiber to reduce the amounts of sugar the body absorbs maintaining a healthy blood sugar level. It is also attributed to lowered cholesterol and reduced risk of developing heart disease. The fiber in the digestive system also clumps fats reducing the rate at which they are digested and

absorbed in the body. Healthy bacteria in the gut thrive on soluble fiber. The bacteria microbiome feeds on the remains of fermented fiber in the digestive system. These bacteria help in the production of short-chain fatty-acids that help in reducing cholesterol in the body. The short chain fatty-acids also promote good health by reducing inflammation in the body. Inflammation is a risky condition linked to the development of serious illnesses such as cancer among others. Plant foods reduce the risk of cancers, such as colorectal cancer. While animal foods are found to increase the risk of cancer, plants contain phytochemicals and antioxidants that reduce the risk of developing cancer while at the same time fighting the progress of cancer cells. The fiber found in plant foods is also helpful in detoxification of the body. The detoxification process is aided by both soluble and insoluble fiber. The soluble fiber absorbs the excess hormones and toxins within the body, preventing them from being taken up by the cells. Insoluble fiber works by preventing the absorptions of toxins fond in the foods we consume from the digestive track. It also increases the time which food takes to go through the digestive track. The process is said to reduce the body's demands for more food. The soluble fiber also stimulates the production of certain components that reduce the feelings of hunger which include peptide YY, peptide-1, and cholecystokinin. When a person is on a plant-based diet, they cut on their consumption of processed foods and refined sugars that are harmful to the body. These sugars promote weight gain by increased food cravings and the production of certain hormones that induce the body to crave for food. These sugars and other additives found in processed food also increase the risk of cancer and among other illnesses. Plant foods are also rich in certain components that are found to possess anti-oxidation properties while also working in reducing cholesterol levels in the body. These components are polyphenols, such as flavonoids, stilbenoids, and lignans. For instance, green tea, which is most commonly used for its anti-oxidation properties is rich

in (epigallocatechin gallate) a flavonoid responsible for the production of the fat burning hormone. Another beauty of eating plant foods is that you worry less about overeating. The plant foods contain limited calories and negligible levels of harmful fats. According to research, persons who eat plant foods live longer as compared to those that feed on animal foods. Plants foods not only improve the quality of life by protecting a person from illnesses but also lower the risk of early deaths resulting from these illnesses and health conditions. Plant based foods are also friendly to the environment. Eating plant foods encourages the planting of more plants to give more foods that protect the ozone layer by absorbing excess harmful carbon dioxide from the atmosphere. Plants based diet discourages the industrial practices associated with processing foods. These practices promote the release of harmful gases into the atmosphere, and the packaging of the foods makes use of materials that are not environmentally friendly.

What to Eat on a Plant Based Diet Plant based foods include but not limited to the following; Fruits (limiting processed fruit juices and squeezed out juices) Fresh vegetables Nuts Whole grains like barley, quinoa, oats and brown rice among others Legumes; such as beans, peanuts, lentils, chickpeas, and peas. Seeds Unsweetened beverages Spices and herbs Plant based oils Plant proteins such as tempeh and tofu Shifting from a less focused diet to a plant-based diet in not easy at first, but it is manageable. Here are several tips helpful in achieving a full transformation to a plant-based diet: Start slow and avoid pressuring yourself too much about the diet. Start slowly by taking unsweetened tea. Limit your intake of animal proteins, cut down on processed foods, and avoid eating junk foods. Find substitutes for animal products such as milk and meat. Maximize on vegetable soups and plant-based salads. Make it a habit of eating a plateful of salad and bowl full of thick plant soup before meals. It will reduce your appetite for food and also boost your plant foods intake. Stock your kitchen with plant-based foods. Avoid shopping for animal products. Apply the same strategies when budgeting for foods and planning meals for guests and other people living in your house. Having certain animal products in your home will tempt you to eat them. Avoid stocking junk and processed foods in your home as it will also increase your cravings and lure you to eating them.

Aim at starting your day with a breakfast based on plant foods. Make this your habit and make your breakfast fun by including foods you enjoy most. Resist the temptation to include certain foods deemed ideal for breakfast such as bacon, sausages, chicken wings, eggs, among others. Throughout the day, keep plant-based snacks at hand. You can take out your own home prepared seeds, nuts, and salads to work. It will limit the temptation to eat any foods that come your way when the body sugar levels go down. Make vegetable part of your main meal. Eat vegetables as much as you can. When cooking, make a point of using health friendly oils of plant origin such as peanut, sesame, canola and olive oil. It is essential to be aware and conscious of the foods you are, including in our diet. Take note of your previous habits and check out foods that are not plant based; those that are plant based but processed and canned foods and make a conscious decision to avoid them. Be strict in avoiding these foods as they are the most likely cause of stagnating in your adaptation of the plant-based diet. When deciding on what to cook, make your meals fun and enjoyable. Try out different exotic plant-based recipes. Avoid cooking foods that you do not enjoy eating as a desperate move to assume a plantbased diet. Make the transition experience as exciting as possible by planning meals around ingredients and components that are affordable and readily available. When stating up on this new diet, avoid being too hard on yourself whenever you go against it. Set achievable timelines and plan on the way to go about it by laying out procedural steps. At the same time, avoid giving it too much time as the transformation stage might turn into a lifestyle. Be strict on what you plan out to do and be cautious of pitfalls. In making the diet easier to adapt, try to educate your family and close friends on what it entails and its significance to a person’s health. Having the people, you live with, and friends you closely interact with aboard will help you stay focused. It will also prevent the

frequent temptation to go back to the harmful foods you are trying to avoid. Ingredients for plant foods as per the different seasons Summer foods Zucchini, water melon, tomatoes, tomatillos, summer squash, strawberries, raspberries, plums, peaches, okra, mangoes, limes, lima beans, lemons, honeydew melons, green beans, garlic, eggplant, cucumbers, corn, cherries, celery, carrots, cantaloupe, blueberries, blackberries, bell peppers, beets, bananas, avocados, apricots, and apples. Winter foods Winter squash, turnips, Swiss chard, yams, sweet potatoes, pineapples, pears, parsnips, oranges, onions, limes, lemons, leeks, kiwi fruit, kale, grapefruit, collard greens, celery, carrots, cabbage, Brussels sprouts, beets, bananas, avocados, and apples. Spring foods Turnips, Swiss chard, strawberries, spinach, rhubarb, radishes, pineapples, peas, onions, mushrooms, limes, lettuce, lemons, kiwi fruit, kale, garlic, collard greens, celery, carrots, cabbage, broccoli, bananas, avocados, asparagus, apricots, and apples. Fall foods Winter squash, turnips, Swiss chard, yams, sweet potatoes, spinach, rutabagas, raspberries, radishes, pumpkins, potatoes, pineapples, peas, pears, parsnips, onions, mushrooms, mangoes, limes, lettuce, lemons, kiwi fruit, kale, green beans, grapes, ginger, garlic, cranberries, collard greens, celery, cauliflower, carrots, cabbage, Brussels sprouts, broccoli, bell peppers, beets, bananas and apples.

14 Day Meal Plan Day 1

Breakfast Breakfast Parfaits

Lunch Amazing Potato Dish

2

Breakfast Cherry Delight Mango Key Lime Pie Smoothie Spiced Orange Breakfast Couscous Sweet Potato and Kale Hash Avocado Walnut Sandwich Breakfast Burritos

Amazing Mushroom Stew Black Eyed Veggie Peas Stew Fry

3

4

5

6

7

8

9

10

Dinner Summer Harvest Pizza Veggie Hash

Stir

Potato Latke Grilled Tofu

Roasted Brussels Sprouts Veggie Curry

Chinese Tofu and Veggies Chocolate Light Chia Seed Jackfruit Pudding Dish Pumpkin Cauliflower Seed Salad Granola Pumpkin Cauliflower Spice Sushi Oatmeal

Teriyaki Stir Fry Tempeh Bacon Hash Spicy ChickPeas Hot Grilled Watermelon Grilled Mushrooms Grilled Tofu

11

12

13

14

Quinoa Porridge

Spinach and Mashed Tofu Salad Vegan High- Lentil Protein Sandwich Pancakes Spread Warm Maple Rice and Cinnamon Bean Quinoa Burritos Warm Buffalo Quinoa Chickpea Breakfast Wraps Bowl

Red Beans & Rice Coconut Tofu Curry Grilled Pineapple Tahini Falafels

Breakfast Recipes

1) Peanut Butter Chocolate Shake

Preparation Time: 5 minutes Cooking Time: 5 minutes Serving Size: 1 Ingredients: 1 cup chocolate almond milk 2 tbsp. chia seeds 2 bananas, sliced and frozen ¼ cup peanut flour 2 tbsp. almond butter Directions: Place all the ingredients in a high-speed blender. Next, blend the mixture for approximately 3 minutes or until you get a smooth and creamy smoothie, without any lumps. Transfer the shake to a serving glass. Serve and enjoy. Nutrition: Calories: 512Kcal Protein: 18.4g Carbohydrates: 76.3g Fat: 21.6g

2) Green Smoothie

Preparation Time: 5 minutes Cooking Time: 5 minutes Serving Size: 2 Ingredients: ½ cup soy milk, unsweetened ½ a medium-sized avocado 2 tsp. coconut flakes 1 handful of spinach ¼ tsp. salt 1 scoop of protein powder 1 tbsp. walnuts 1 tbsp. fresh parsley, chopped ½ tsp. maple syrup - 1 tsp. cacao powder ½ cup water - 1 tsp. cinnamon powder 1 tbsp. olive oil Directions: Blend all the ingredients in a high-speed blender for 1 to 1 ½ minutes, or until it becomes smooth and creamy. Then transfer the smoothie to a serving glass and enjoy. Nutrition: Calories: 396Kcal Protein: 21.4g Carbohydrates: 22.3g Fat: 28.3g

3) Chocolate Black Bean Smoothie Preparation Time: 5 minutes Cooking Time: 5 minutes Serving Size: 1 Ingredients: 1 tsp. cinnamon, ground 1 banana, sliced and frozen 1 tbsp. cocoa powder 1 cup cauliflower, frozen 1 tbsp. hemp seeds ½ cup black beans 1 cup almond milk, unsweetened 2 medjool dates, pitted Directions: Blend all the ingredients in a high-speed blender for 2 to 3 minutes or until smooth and creamy. Pour into a serving glass or bowl and enjoy. Nutrition: Calories: 452Kcal Protein: 19g Carbohydrates: 77g Fat: 11g

4) Vegan High-Protein Pancakes Preparation Time: 5 minutes Cooking Time: 10 minutes Serving Size: Makes 6 pancakes Ingredients: 1 cup water 1 tbsp. baking powder 2 tbsp. maple syrup ¼ cup vegan protein powder ½ tsp. sea salt 1 cup all-purpose flour Directions: Combine the baking powder, all-purpose flour, protein powder and sea salt in a large mixing bowl and stir until all the ingredients are well mixed. Next, spoon in the maple syrup to the mixture and stir into the dry ingredients. Pour the water into the mixture gradually until everything is combined. Tip: The batter should be thick, but if it seems too thick, add a little more water. Next, heat a large skillet pan over medium-high heat. Once the skillet becomes hot, use a ladle to add the batter to the skillet. Cook for 3 minutes or until bubbles starts to appear. Flip them over and cook the other side for 2 minutes. Serve with your favorite topping. Nutrition: Calories: 295Kcal Protein: 15.8g Carbohydrates: 59.9g

Fat: 1.2g

5) Quinoa Porridge Preparation Time: 5 minutes Cooking Time: 20 minutes Serving Size: Makes 1 bowl Ingredients: ½ cup quinoa, washed 1 tea bag 1 cup almond milk, unsweetened 3 tbsp. walnuts or your favorite alternative nut, chopped Directions: Combine the quinoa with the almond milk and teabag in a small saucepan over medium-high heat. Bring the mixture to a boil. Once it starts boiling, remove the teabag. Next, lower the heat and cook the quinoa for 10 to 15 minutes or until the quinoa is cooked. Once cooked, remove the saucepan from the heat and allow it to cool. Tip: The quinoa should absorb all the remaining liquid by the time it has cooled. Finally, transfer the porridge to a serving bowl and add a little warmed milk to loosen the porridge slightly. Serve hot and enjoy. Nutrition: Calories: 553Kcal Protein: 18g Carbohydrates: 61.6g Fat: 28.7g

6) Pumpkin Seed Granola Preparation Time: 10 minutes Cooking Time: 30 minutes Serving Size: 14 Ingredients: ¼ cup chia seeds ¼ cup coconut oil, melted 3 cups rolled oats A pinch of salt ½ cup whole wheat flour - ½ tsp. cinnamon ½ cup maple syrup - 2/3 cup pumpkin seeds ¼ cup coconut palm sugar ½ cup dried fcoconut flakes, unsweetened 1 cup split red lentils, cooked 2/3 cup buckwheat groats Directions: Preheat the oven to 375˚F. Next, mix together the oats, cinnamon, flour, coconut sugar, pumpkin seeds, buckwheat grouts, chia seeds and coconut in a large mixing bowl. Then, spoon in the maple syrup, melted coconut oil, coconut sugar and red lentils to the groat mixture. Stir until everything is well combined. Next, transfer the nuts-groats mixture to a greased and lined baking sheet and spread it across evenly. Bake the mixture for 5 to 8 minutes or until roasted. When the time is up, remove the sheet from the oven and allow it to cool for 8 to 10 minutes. Break the cooked granola mixture up into clusters. Bake the granola for another 6 minutes then set it aside for 10 more minutes of cooling. Finally, bake for five more minutes or until evenly toasted. Cool the granola completely before storing in an air-tight container. Nutrition: Calories: 362Kcal Protein: 11.2g Carbohydrates: 48.7g Fat: 14.6g

7) Pumpkin Spice Oatmeal Preparation Time: 5 minutes Cooking Time: 5 minutes Serving Size: 1 Ingredients: ½ tbsp. maple syrup 2 tbsp. steel-cut oats 1 tbsp. pecans, chopped 1 tbsp. chia seeds ½ tsp. ginger, ground 1 cup of water, hot 1 scoop vegan protein 3 tbsp. pumpkin puree ¼ tsp. nutmeg, ground Directions: To begin, combine the oats, water, chia seeds, ginger, pumpkin puree, nutmeg and cinnamon in a large mixing bowl until all the ingredients come together. Place the mixture in the microwave and heat it for 2 minutes on high heat. Next, spoon in the protein powder to the hot oatmeal and mix well. Tip: Add more water if needed. Stir well, until the protein powder is completely dissolved. Finally, transfer the oatmeal into the serving bowl, top with chopped pecans and a dash of maple syrup. Nutrition: Calories: 332Kcal Protein: 23g Carbohydrates: 32g Fat: 13g

8) Breakfast Burritos Preparation Time: 10 Minutes Cooking Time: 25 Minutes Serving Size: Makes 4 Ingredients: 1 avocado, cubed 1 cup new potatoes, thinly sliced - ½ cup of salsa 1 cup roasted green chili, sliced in strips 4 burrito wraps 1 cup black beans, washed and drained Sea salt and black pepper, as needed Fresh cilantro leaves, chopped 12 oz. extra firm tofu - 1 tsp. cumin, ground 1 garlic clove, minced Directions: To make this delicious breakfast dish, first heat the oil in a large saucepan over a medium-high heat. Once the oil becomes hot, stir in the potatoes and roasted green chili strips. Cook for 3 to 4 minutes or until they are cooked and golden brown. Transfer the potato mixture to a plate and then add the tofu to the pan. Next, with the aid of a potato masher, mash the tofu and cook it for 4 to 5 minutes or until browned. Tip: At this point, the tofu should look like ground meat. Return the potato green chili mixture to the pan and give everything a good stir. After that, add the cumin, salt, pepper and garlic. Cook for a further 5 minutes. Finally, warm the salsa and burrito wraps. Spread the salsa across the wraps. Add the tofu potato mixture, as well as the avocado and cilantro, and wrap up your burrito. Serve hot and enjoy. Nutrition: Calories: 411Kcal Protein: 20g Carbohydrates: 51gFat: 14g

9) Chocolate Chia Seed Pudding Preparation Time: 5 minutes Cooking Time: 15 minutes Serving Size: 1 Ingredients: 1 tbsp. maple syrup 2 tbsp. chia seeds 1/3 cup coconut milk 1 scoop chocolate protein powder 1/3 cup almond milk Directions: To make this healthy breakfast dish, place all the ingredients needed to make the chia seed pudding in a medium-sized mixing bowl. Place the medium bowl in the refrigerator, cover with plastic wrap, and leave it for 4 to 5 minutes. Serve it with your favorite toppings. Tip: For more flavor, you could add fresh berries or cacao nibs. Nutrition: Calories: 371Kcal Protein: 15.2g Carbohydrates: 27.5g Fat: 25.2g

10)

Avocado Walnut Sandwich

Preparation Time: 10 minutes Cooking Time: 10 minutes Serving Size: 4 Ingredients: For the spread: 1 cup walnuts 1 garlic clove, minced - 2 tbsp. lemon juice, fresh ½ tsp. dill, dried - ¼ cup water 2 tbsp. carrot, minced - 2 tbsp. nutritional yeast 2 tbsp. red bell pepper, minced - ¼ tsp. sea salt 2 tbsp. sundried tomatoes, chopped 1/8 tsp. black pepper For the sandwich: 1 cup carrot, shredded - 1 large avocado, sliced 8 sprouted grain bread slices 1 large tomato, sliced - 2 cups mixed greens Directions: First, put the nutritional yeast, walnuts, lemon juice, salt, water and pepper into a food processor and blitz them until you get a smooth paste. Transfer them to a bowl and stir in rest of the ingredients. Toss well.Next, take the bread slices and spread the walnut paste over it. Add all the remaining sandwich items onto the bread. Serve and enjoy. Nutrition: Calories: 541Kcal Protein: 22.6g Carbohydrates: 50.4g Fat: 29.8g

11)

Breakfast Rice Porridge

Preparation Time: 10 minutes Cooking Time: 25 minutes Serving Size: 2 Ingredients: 2 dates, chopped thinly 1 oz. protein powder, unflavored 1 ½ cup almond milk, unsweetened ½ cup short grain brown rice 1 medium-sized banana, chopped 1 tbsp. tahini 1 medium-sized apple, chopped 1 tsp. sesame seeds, toasted Directions: Place the rice, almond milk and protein powder into a deep mediumsized saucepan. Heat it over a medium-high heat and cook for 2o to 25 minutes or until the rice is cooked. Stir frequently. Transfer the rice porridge to the serving bowl and top with fruits and dates. Finally, garnish it with the sesame seeds and tahini paste. Nutrition: Calories: 427Kcal Protein: 20g Carbohydrates: 71g Fat: 9g

12)

Warm Maple and Cinnamon Quinoa

Preparation time: 5 minutes Cooking time: 15 minutes Servings: 4 Ingredients 1 cup unsweetened nondairy milk 1 cup water 1 cup quinoa, rinsed 1 teaspoon cinnamon ¼ Cup chopped pecans or other nuts or seeds, such as chia, sunflower seeds, or almonds 2 tablespoons pure maple syrup or agave Directions: In a medium saucepan over medium-high heat, bring the almond milk, water, and quinoa to a boil. Lower the heat to medium-low and cover. Simmer until the liquid is mostly absorbed and the quinoa softens, about 15 minutes. Turn off the heat and allow to sit, covered, for 5 minutes. Stir in the cinnamon, pecans, and syrup. Serve hot. Nutrition: Calories 310 fat 23 fiber 29 carbs 41 protein 32

13)

Warm Quinoa Breakfast Bowl

Preparation time: 5 minutes Cooking time: 0 minutes Servings: 4 Ingredients 3 cups freshly cooked quinoa 1⅓ cups unsweetened soy or almond milk 2 bananas, sliced 1 cup raspberries 1 cup blueberries ½ Cup chopped raw walnuts ¼ Cup maple syrup Directions: Divide the Ingredients among 4 bowls, starting with a base of ¾ cup quinoa, ⅓ cup milk, ½ banana, ¼ cup raspberries, ¼ cup blueberries, and 2 tablespoons walnuts. Drizzle 1 tablespoon of maple syrup over the top of each bowl. Nutrition: Calories 329 fat 23 fiber 29 carbs 41 protein 32

14)

Banana Bread Rice Pudding

Preparation time: 5 minutes Cooking time: 50 minutes Servings: 4 Ingredients 1cup brown rice 1½ cups water - 1½ cups nondairy milk 3 tablespoons sugar (omit if using a sweetened nondairy milk) 2 teaspoons pumpkin pie spice or ground cinnamon 2 bananas 3 tablespoons chopped walnuts or sunflower seeds (optional) Directions In a medium pot, combine the rice, water, milk, sugar, and pumpkin pie spice. Bring to a boil over high heat, turn the heat to low, and cover the pot. Simmer, stirring occasionally, until the rice is soft and the liquid is absorbed. White rice takes about 20 minutes; brown rice takes about 50 minutes. Smash the bananas and stir them into the cooked rice. Serve topped with walnuts (if using). Leftovers will keep refrigerated in an airtight container for up to 5 days. Nutrition: calories: 479 protein: 9g saturated fat: 1g carbohydrates: 86g fiber: 7g

15)

Apple and cinnamon oatmeal

Preparation time: 10 minutes Cooking time:10 minutes Servings: 2 Ingredients 1¼ cups apple cider 1 apple, peeled, cored, and chopped ⅔ Cup rolled oats 1 teaspoon ground cinnamon 1 tablespoon pure maple syrup or agave (optional) Directions In a medium saucepan, bring the apple cider to a boil over mediumhigh heat. Stir in the apple, oats, and cinnamon. Bring the cereal to a boil and turn down heat to low. Simmer until the oatmeal thickens, 3 to 4 minutes. Spoon into two bowls and sweeten with maple syrup, if using. Serve hot. Nutrition: Calories 167 fat 1 fiber 2 carbs 6 protein 5

16)

Mango Key Lime Pie Smoothie

Preparation time: 5 minutes Cooking time: 0 minutes Servings: 1 Ingredients ¼ Avocado 1 cup baby spinach ½ Cup frozen mango chunks 1 cup unsweetened soy or almond milk Juice of 1 lime (preferably a key lime). 1 tablespoon maple syrup Directions Combine all the Ingredients in a blender and blend until smooth. Enjoy immediately. Nutrition: Calories 130 fat 1 fiber 2 carbs 6 protein 5

17)

Spiced orange breakfast couscous

Preparation time: 5 minutes Cooking time: 10 minutes Servings: 4 Ingredients 3 cups orange juice 1½ cups couscous 1 teaspoon ground cinnamon ¼ Teaspoon ground cloves ½ Cup dried fruit, such as raisins or apricots ½ Cup chopped almonds or other nuts or seeds Directions In a small saucepan, bring the orange juice to a boil. Add the couscous, cinnamon, and cloves and remove from heat. Cover the pan with a lid and allow to sit until the couscous softens, about 5 minutes. Fluff the couscous with a fork and stir in the dried fruit and nuts. Serve immediately. Nutrition: Calories 150 fat 1 fiber 2 carbs 6 protein 5

18)

Breakfast parfaits

Preparation time: 15 minutes Cooking time: 0 minutes Servings: 2 Ingredients One 14-ounce can coconut milk, refrigerated overnight 1 cup granola ½ Cup walnuts 1 cup sliced strawberries or other seasonal berries Directions Pour off the canned coconut-milk liquid and retain the solids. In two parfait glasses, layer the coconut-milk solids, granola, walnuts, and strawberries. Serve immediately. Nutrition: Calories 150 fat 1 fiber 2 carbs 6 protein 5

19)

Sweet potato and kale hash

Preparation time: 10 minutes Cooking time: 15 minutes Servings: 2 Ingredients 1 sweet potato 2 tablespoons olive oil ½ Onion, chopped 1 carrot, peeled and chopped 2 garlic cloves, minced ½ Teaspoon dried thyme 1 cup chopped kale Sea salt Freshly ground black pepper Directions Prick the sweet potato with a fork and microwave on high until soft, about 5 minutes. Remove from the microwave and cut into ¼-inch cubes. In a large nonstick sauté pan, heat the olive oil over medium-high heat. Add the onion and carrot and cook until softened, about 5 minutes. Add the garlic and thyme and cook until the garlic is fragrant, about 30 seconds. Add the sweet potatoes and cook until the potatoes begin to brown, about 7 minutes. Add the kale and cook just until it wilts, 1 to 2 minutes. Season with salt and pepper. Serve immediately. Nutrition: Calories 150 fat 1 fiber 2 carbs 6

protein 5

20)

Delicious Oat Meal

Preparation time: 10 minutes Cooking time: 6 hours Servings: 4 Ingredients: 3 cups water 3 cups almond milk 1 and ½ cups steel oats 4 dates, pitted and chopped 1 teaspoon cinnamon, ground 2 tablespoons coconut sugar ½ Teaspoon ginger powder A pinch of nutmeg, ground A pinch of cloves, ground 1 teaspoon vanilla extract Directions: Put water and milk in your slow cooker and stir. Add oats, dates, cinnamon, sugar, ginger, nutmeg, cloves and vanilla extract, stir, cover and cook on low for 6 hours. Divide into bowls and serve for breakfast. Enjoy! Nutrition: Calories 120 fat 1 fiber 2 carbs 3 protein 5

21)

Breakfast Cherry Delight

Preparation time: 10 minutes Cooking time: 8 hours and 10 minutes Servings: 4 Ingredients: 2 cups almond milk 2 cups water 1 cup steel cut oats 2 tablespoons cocoa powder 1/3 cup cherries, pitted ¼ Cup maple syrup ½ Teaspoon almond extract For the sauce: 2 tablespoons water 1 and ½ cups cherries, pitted and chopped ¼ Teaspoon almond extract Directions: Put the almond milk in your slow cooker. Add 2 cups water, oats, cocoa powder, 1/3 cup cherries, maples syrup and ½ teaspoon almond extract. Stir, cover and cook on low for 8 hours. In a small pan, mix 2 tablespoons water with 1 and ½ cups cherries and ¼ teaspoon almond extract, stir well, bring to a simmer over medium heat and cook for 10 minutes until it thickens. Divide oatmeal into breakfast bowls, top with the cherries sauce and serve. Enjoy! Nutrition: Calories 150

fat 1 fiber 2 carbs 6 protein 5

Lunch Recipes

22)

Amazing Potato Dish

Preparation time: 10 minutes Cooking time: 3 hours Servings: 4 Ingredients: 1 and ½ pounds potatoes, peeled and roughly chopped 1 tablespoon olive oil 3 tablespoons water 1 small yellow onion, chopped ½ Cup veggie stock cube, crumbled ½ Teaspoon coriander, ground ½ Teaspoon cumin, ground ½ Teaspoon garam masala ½ Teaspoon chili powder Black pepper to the taste ½ Pound spinach, roughly torn Directions: Put the potatoes in your slow cooker. Add oil, water, onion, stock cube, coriander, cumin, garam masala, chili powder, black pepper and spinach. Stir, cover and cook on High for 3 hours. Divide into bowls and serve. Enjoy! Nutrition: Calories 270 fat 4 fiber 6 carbs 8 protein 12

23)

Textured Sweet Potatoes and Lentils Delight

Preparation time: 10 minutes Cooking time: 4 hours and 30 minutes Servings: 6 Ingredients: 6 cups sweet potatoes, peeled and cubed 2 teaspoons coriander, ground 2 teaspoons chili powder 1 yellow onion, chopped 3 cups veggie stock 4 garlic cloves, minced A pinch of sea salt and black pepper 10 ounces canned coconut milk 1 cup water - 1 and ½ cups red lentils Directions: Put sweet potatoes in your slow cooker. Add coriander, chili powder, onion, stock, garlic, salt and pepper, stir, cover and cook on high for 3 hours. Add lentils, stir, cover and cook for 1 hour and 30 minutes. Add water and coconut milk, stir well, divide into bowls and serve right away. Enjoy! Nutrition calories 300 fat 10 fiber 8 carbs 16 protein 10

24)

Amazing Mushroom Stew

Preparation time: 10 minutes Cooking time: 8 hours Servings: 4 Ingredients: 2 garlic cloves, minced 1 celery stalk, chopped 1 yellow onion, chopped 1 and ½ cups firm tofu, pressed and cubed 1 cup water 10 ounces mushrooms, chopped 1 pound mixed peas, corn and carrots 2 and ½ cups veggie stock 1 teaspoon thyme, dried 2 tablespoons coconut flour A pinch of sea salt Black pepper to the taste Directions: Put the water and stock in your slow cooker. Add garlic, onion, celery, mushrooms, mixed veggies, tofu, thyme, salt, pepper and flour. Stir everything, cover and cook on low for 8 hours. Divide into bowls and serve hot. Enjoy! Nutrition: Calories 230 fat 4 fiber 6 carbs 10 protein 7

25)

Simple Tofu Dish

Preparation time: 10 minutes Cooking time: 3 hours Servings: 6 Ingredients: 1 big tofu package, cubed 1 tablespoon sesame oil ¼ Cup pineapple, cubed 1 tablespoon olive oil 2 garlic cloves, minced 1 tablespoons brown rice vinegar 2 teaspoon ginger, grated ¼ Cup soy sauce 5 big zucchinis, cubed ¼ Cup sesame seeds Directions: In your food processor, mix sesame oil with pineapple, olive oil, garlic, ginger, soy sauce and vinegar and whisk well. Add this to your slow cooker and mix with tofu cubes. Cover and cook on High for 2 hours and 45 minutes. Add sesame seeds and zucchinis, stir gently, cover and cook on High for 15 minutes. Divide between plates and serve. Enjoy! Nutrition: Calories 200 fat 3 fiber 4 carbs 9 protein 10

26)

Special Jambalaya

Preparation time: 10 minutes Cooking time: 6 hours Servings: 4 Ingredients: 6 ounces soy chorizo, chopped 1 and ½ cups celery ribs, chopped 1 cup okra 1 green bell pepper, chopped 16 ounces canned tomatoes and green chilies, chopped 2 garlic cloves, minced ½ Teaspoon paprika 1 and ½ cups veggie stock A pinch of cayenne pepper Black pepper to the taste A pinch of salt 3 cups already cooked wild rice for serving Directions: Heat up a pan over medium high heat, add soy chorizo, stir, brown for a few minutes and transfer to your slow cooker. Also, add celery, bell pepper, okra, tomatoes and chilies, garlic, paprika, salt, pepper and cayenne to your slow cooker. Stir everything, add veggie stock, cover the slow cooker and cook on low for 6 hours. Divide rice on plates, top each serving with your vegan jambalaya and serve hot. Enjoy! Nutrition: Calories 150 fat 3 fiber 7 carbs 15 protein 9

27)

Delicious Chard Soup

Preparation time: 10 minutes Cooking time: 8 hours Servings: 6 Ingredients: 1 yellow onion, chopped 1 tablespoon olive oil 1 celery stalk, chopped 2 garlic cloves, minced 1 carrot, chopped 1 bunch swiss chard, torn 1 cup brown lentils, dried 5 potatoes, peeled and cubed 1 tablespoon soy sauce Black pepper to the taste A pinch of sea salt 6 cups veggie stock Directions: Heat up a big pan with the oil over medium high heat, add onion, celery, garlic, carrot and Swiss chard, stir, cook for a few minutes and transfer to your slow cooker. Also, add lentils, potatoes, soy sauce, salt, pepper and stock to the slow cooker, stir, cover and cook on Low for 8 hours. Divide into bowls and serve hot. Enjoy! Nutrition: Calories 200 fat 4 fiber 5 carbs 9 protein 12

28)

Chinese Tofu and Veggies

Preparation time: 10 minutes Cooking time: 4 hours Servings: 4 Ingredients: 14 ounces extra firm tofu, pressed and cut into medium triangles Cooking spray 2 teaspoons ginger, grated 1 yellow onion, chopped 3 garlic cloves, minced 8 ounces tomato sauce ¼ Cup hoisin sauce ¼ Teaspoon coconut aminos 2 tablespoons rice wine vinegar 1 tablespoon soy sauce 1 tablespoon spicy mustard ¼ Teaspoon red pepper, crushed 2 teaspoons molasses 2 tablespoons water A pinch of black pepper 3 broccoli stalks 1 green bell pepper, cut into squares 2 zucchinis, cubed Directions: Heat up a pan over medium high heat, add tofu pieces, brown them for a few minutes and transfer to your slow cooker. Heat up the pan again over medium high heat, add ginger, onion, garlic and tomato sauce, stir, sauté for a few minutes and transfer to your slow cooker as well.

Add hoisin sauce, aminos, vinegar, soy sauce, mustard, red pepper, molasses, water and black pepper, stir gently, cover and cook on high for 3 hours. Add zucchinis, bell pepper and broccoli, cover and cook on high for 1 more hour. Divide between plates and serve right away. Enjoy! Nutrition: Calories 300 fat 4 fiber 8 carbs 14 protein 13

29)

Wonderful Corn Chowder

Preparation time: 10 minutes Cooking time: 8 hours and 30 minutes Servings: 6 Ingredients: 2 cups yellow onion, chopped 2 tablespoons olive oil 1 red bell pepper, chopped 1 pound gold potatoes, cubed 1 teaspoon cumin, ground 4 cups corn kernels 4 cups veggie stock 1 cup almond milk A pinch of salt A pinch of cayenne pepper ½ Teaspoon smoked paprika Chopped scallions for serving Directions: Heat up a pan with the oil over medium heat, add onion, stir and sauté for 5 minutes and then transfer to your slow cooker. Add bell pepper, 1 cup corn, potatoes, paprika, cumin, salt and cayenne, stir, cover and cook on low for 8 hours. Blend this using an immersion blender and then mix with almond milk and the rest of the corn. Stir chowder, cover and cook on low for 30 minutes more. Ladle into bowls and serve with chopped scallions on top. Enjoy! Nutrition: Calories 200 fat 4 fiber 7 carbs 13 protein 16

30)

Black Eyed Peas Stew

Preparation time: 10 minutes Cooking time: 4 hours Servings: 8 Ingredients: 3 celery stalks, chopped 2 carrots, sliced 1 yellow onion, chopped 1 sweet potato, cubed 1 green bell pepper, chopped 3 cups black-eyed peas, soaked for 8 hours and drained 1 cup tomato puree 4 cups veggie stock A pinch of salt Black pepper to the taste 1 chipotle chile, minced 1 teaspoon ancho chili powder 1 teaspoons sage, dried and crumbled 2 teaspoons cumin, ground Chopped coriander for serving Directions: Put celery in your slow cooker. Add carrots, onion, potato, bell pepper, black-eyed peas, tomato puree, salt, pepper, chili powder, sage, chili, cumin and stock. Stir, cover and cook on High for 4 hours. Stir stew again, divide into bowls and serve with chopped coriander on top. Enjoy! Nutrition: Calories 200 fat 4 fiber 7

carbs 9 protein 16

31)

White Bean Cassoulet

Preparation time: 10 minutes Cooking time: 6 hours Servings: 4 Ingredients: 2 celery stalks, chopped 3 leeks, sliced 4 garlic cloves, minced 2 carrots, chopped 2 cups veggie stock 15 ounces canned tomatoes, chopped 1 bay leaf 1 tablespoon italian seasoning 30 ounces canned white beans, drained For the breadcrumbs: Zest from 1 lemon, grated 1 garlic clove, minced 2 tablespoons olive oil 1 cup vegan bread crumbs ¼ Cup parsley, chopped Directions: Heat up a pan with a splash of the veggie stock over medium heat, add celery and leeks, stir and cook for 2 minutes. Add carrots and garlic, stir and cook for 1 minute more. Add this to your slow cooker and mix with stock, tomatoes, bay leaf, italian seasoning and beans. Stir, cover and cook on low for 6 hours. Meanwhile, heat up a pan with the oil over medium high heat, add bread crumbs, lemon zest, 1 garlic clove and parsley, stir and toast

for a couple of minutes. Divide your white beans mix into bowls, sprinkle bread crumbs mix on top and serve. Enjoy! Nutrition: Calories 223 fat 3 fiber 7 carbs 10 protein 7

32)

Light Jackfruit Dish

Preparation time: 10 minutes Cooking time: 6 hours Servings: 4 Ingredients: 40 ounces green jackfruit in brine, drained ½ Cup agave nectar ½ Cup gluten free tamari sauce ¼ Cup soy sauce 1 cup white wine 2 tablespoons ginger, grated 8 garlic cloves, minced 1 pear, cored and chopped 1 yellow onion, chopped ½ Cup water 4 tablespoons sesame oil Directions: Put jackfruit in your slow cooker. Add agave nectar, tamari sauce, soy sauce, wine, ginger, garlic, pear, onion, water and oil. Stir well, cover and cook on low for 6 hours. Divide jackfruit mix into bowls and serve. Enjoy! Nutrition: Calories 160 fat 4 fiber 1 carbs 10 protein 3

33)

Veggie Curry

Preparation time: 10 minutes Cooking time: 4 hours Servings: 4 Ingredients: 1 tablespoon ginger, grated 14 ounces canned coconut milk Cooking spray 16 ounces firm tofu, pressed and cubed 1 cup veggie stock ¼ Cup green curry paste ½ Teaspoon turmeric 1 tablespoon coconut sugar 1 yellow onion, chopped 1 and ½ cup red bell pepper, chopped A pinch of salt ¾ Cup peas 1 eggplant, chopped Directions: Put the coconut milk in your slow cooker. Add ginger, stock, curry paste, turmeric, sugar, onion, bell pepper, salt, peas and eggplant pieces, stir, cover and cook on high for 4 hours. Meanwhile, spray a pan with cooking spray and heat up over medium high heat. Add tofu pieces and brown them for a few minutes on each side. Divide tofu into bowls, add slowly cooked curry mix on top and serve. Enjoy! Nutrition: Calories 200 fat 4 fiber 6 carbs 10

protein 9

34)

Roasted Brussels Sprouts

Preparation Time: 30minutes Cooking Time: 20minutes Servings: 4 Ingredients: 1 lb. Brussels sprouts, sliced in half 1 shallot, chopped 1 tablespoon olive oil Salt and pepper to taste 2 teaspoons balsamic vinegar ¼ cup pomegranate seeds ¼ cup goat cheese, crumbled Direction: Preheat your oven to 400 degrees F. Coat the Brussels sprouts with oil. Sprinkle with salt and pepper. Transfer to a baking pan. Roast in the oven for 20 minutes. Drizzle with the vinegar. Sprinkle with the seeds and cheese before serving. Nutrition: Calories: 117 Total fat: 5.7g Saturated fat: 1.8g Cholesterol: 4mg Sodium: 216mg Potassium: 491mg Carbohydrates: 13.6g Fiber: 4.8g Sugar: 5g Protein: 5.8g

35)

Brussels Sprouts & Cranberries Salad

Preparation Time: 10minutes Cooking Time: 0minute Servings: 6 Ingredients: 3 tablespoons lemon juice ¼ cup olive oil Salt and pepper to taste 1 lb. Brussels sprouts, sliced thinly ¼ cup dried cranberries, chopped ½ cup pecans, toasted and chopped ½ cup Parmesan cheese, shaved Direction Mix the lemon juice, olive oil, salt and pepper in a bowl. Toss the Brussels sprouts, cranberries and pecans in this mixture. Sprinkle the Parmesan cheese on top. Nutrition: Calories 245 Total Fat 18.9 g Saturated Fat 9 g Cholesterol 3 mg Sodium 350 mg Total Carbohydrate 15.9 g Dietary Fiber 5 g Protein 6.4 g Total Sugars 10 g Potassium 20 mg

36)

Potato Latke

Preparation Time: 15minutes Cooking Time: 10minutes Servings: 6 Ingredients: 3 eggs, beaten 1 onion, grated 1 ½ teaspoons baking powder Salt and pepper to taste 2 lb. potatoes, peeled and grated ¼ cup all-purpose flour 4 tablespoons vegetable oil Chopped onion chives Direction Preheat your oven to 400 degrees F. In a bowl, beat the eggs, onion, baking powder, salt and pepper. Squeeze moisture from the shredded potatoes using paper towel. Add potatoes to the egg mixture. Stir in the flour. Pour the oil into a pan over medium heat. Cook a small amount of the batter for 3 to 4 minutes per side. Repeat until the rest of the batter is used. Garnish with the chives. Nutrition: Calories: 266 Total fat: 11.6g Saturated fat: 2g Cholesterol: 93mg Sodium: 360mg Potassium: 752mg Carbohydrates: 34.6g Fiber: 9g Sugar: 3g Protein:7.5g

37) Broccoli Rabe Preparation Time: 15minutes Cooking Time: 15minutes Servings: 8 Ingredients: 2 oranges, sliced in half 1 lb. broccoli rabe 2 tablespoons sesame oil, toasted Salt and pepper to taste 1 tablespoon sesame seeds, toasted Direction Pour the oil into a pan over medium heat. Add the oranges and cook until caramelized. Transfer to a plate. Put the broccoli in the pan and cook for 8 minutes. Squeeze the oranges to release juice in a bowl. Stir in the oil, salt and pepper. Coat the broccoli rabe with the mixture. Sprinkle seeds on top. Nutrition: Calories: 59 Total fat: 4.4g Saturated fat: 0.6g Sodium: 164mg Potassium: 160mg Carbohydrates: 4.1g Fiber: 1.6g Sugar: 2g Protein: 2.2g

38)

Whipped Potatoes

Preparation Time: 20minutes Cooking Time: 35minutes Servings: 10 Ingredients: 4 cups water 3 lb. potatoes, sliced into cubes 3 cloves garlic, crushed 6 tablespoons butter 2 bay leaves 10 sage leaves ½ cup Greek yogurt ¼ cup low-fat milk Salt to taste Direction Boil the potatoes in water for 30 minutes or until tender. Drain. In a pan over medium heat, cook the garlic in butter for 1 minute. Add the sage and cook for 5 more minutes. Discard the garlic. Use a fork to mash the potatoes. Whip using an electric mixer while gradually adding the butter, yogurt, and milk. Season with salt. Nutrition: Calories: 169 Total fat: 7.6g Saturated fat: 4.7g Cholesterol: 21mg Sodium: 251mg Potassium: 519mg Carbohydrates: 22.1g Fiber: 1.5g Sugar: 2g Protein: 4.2g

39)

Quinoa Avocado Salad

Preparation Time: 15minutes Cooking Time: 4minutes Servings: 4 Ingredients: 2 tablespoons balsamic vinegar ¼ cup cream ¼ cup buttermilk 5 tablespoons freshly squeezed lemon juice, divided 1 clove garlic, grated 2 tablespoons shallot, minced Salt and pepper to taste 2 tablespoons avocado oil, divided 1 ¼ cups quinoa, cooked 2 heads endive, sliced 2 firm pears, sliced thinly 2 avocados, sliced ¼ cup fresh dill, chopped Direction Combine the vinegar, cream, milk, 1 tablespoon lemon juice, garlic, shallot, salt and pepper in a bowl. Pour 1 tablespoon oil into a pan over medium heat. Heat the quinoa for 4 minutes. Transfer quinoa to a plate. Toss the endive and pears in a mixture of remaining oil, remaining lemon juice, salt and pepper. Transfer to a plate. Toss the avocado in the reserved dressing. Add to the plate.

Top with the dill and quinoa. Nutrition: Calories: 431 Total fat: 28.5g Saturated fat: 8g Cholesterol: 13mg Sodium: 345mg Potassium: 779mg Carbohydrates: 42.7g Fiber: 6g Sugar: 3g Protein:6.6g

40)

Roasted Sweet Potatoes

Preparation Time: 20minutes Cooking Time: 20minutes Servings: 4 Ingredients: 2 potatoes, sliced into wedges 2 tablespoons olive oil, divided Salt and pepper to taste 1 red bell pepper, chopped ¼ cup fresh cilantro, chopped 1 garlic, minced 2 tablespoons almonds, toasted and sliced 1 tablespoon lime juice

Direction Preheat your oven to 425 degrees F. Toss the sweet potatoes in oil and salt. Transfer to a baking pan. Roast for 20 minutes. In a bowl, combine the red bell pepper, cilantro, garlic and almonds. In another bowl, mix the lime juice, remaining oil, salt and pepper. Drizzle this mixture over the red bell pepper mixture. Serve sweet potatoes with the red bell pepper mixture. Nutrition: Calories: 146 Total fat: 8.6g Saturated fat: 1.1g Sodium: 317mg Potassium: 380mg Carbohydrates: 16g Fiber: 2.9g Sugar: 5g Protein:2.3g

41)

Cauliflower Salad

Preparation Time: 20minutes Cooking Time: 15minutes Servings: 4 Ingredients: 8 cups cauliflower florets 5 tablespoons olive oil, divided Salt and pepper to taste 1 cup parsley 1 clove garlic, minced 2 tablespoons lemon juice ¼ cup almonds, toasted and sliced 3 cups arugula 2 tablespoons olives, sliced ¼ cup feta, crumbled Direction Preheat your oven to 425 degrees F. Toss the cauliflower in a mixture of 1 tablespoon olive oil, salt and pepper. Place in a baking pan and roast for 15 minutes. Put the parsley, remaining oil, garlic, lemon juice, salt and pepper in a blender. Pulse until smooth. Place the roasted cauliflower in a salad bowl. Stir in the rest of the ingredients along with the parsley dressing. Nutrition: Calories: 198 Total fat: 16.5g Saturated fat: 3g Cholesterol: 6mg Sodium: 3mg Potassium: 570mg Carbohydrates: 10.4g Fiber: 4.1g

Sugar: 4g Protein:5.4g

42)

Garlic Mashed Potatoes & Turnips

Preparation Time: 20minutes Cooking Time: 30minutes Servings: 8 Ingredients: 1 head garlic 1 teaspoon olive oil 1 lb. turnips, sliced into cubes 2 lb. potatoes, sliced into cubes ½ cup almond milk ½ cup Parmesan cheese, grated 1 tablespoon fresh thyme, chopped 1 tablespoon fresh chives, chopped 2 tablespoons butter Salt and pepper to taste Direction Preheat your oven to 375 degrees F. Slice the tip off the garlic head. Drizzle with a little oil and roast in the oven for 45 minutes. Boil the turnips and potatoes in a pot of water for 30 minutes or until tender. Add all the ingredients to a food processor along with the garlic. Pulse until smooth. Nutrition: Calories: 141 Total fat: 3.2g Saturated fat: 1.5g Cholesterol: 7mg Sodium: 284mg Potassium: 676mg Carbohydrates: 24.6g Fiber: 3.1g Sugar: 4g Protein: 4.6g

43)

Green Beans with Vegan Bacon

Preparation Time: 15minutes Cooking Time: 20minutes Servings: 8 Ingredients: 2 slices vegan bacon, chopped 1 shallot, chopped 24 oz. green beans Salt and pepper to taste ½ teaspoon smoked paprika 1 teaspoon lemon juice 2 teaspoons vinegar Direction Preheat your oven to 450 degrees F. Add the bacon in the baking pan and roast for 5 minutes. Stir in the shallot and beans. Season with salt, pepper and paprika. Roast for 10 minutes. Drizzle with the lemon juice and vinegar. Roast for another 2 minutes. Nutrition: Calories: 49 Total fat: 1.2g Saturated fat: 0.4g Cholesterol: 3mg Sodium: 192mg Potassium: 249mg Carbohydrates: 8.1g Fiber: 3g Sugar: 4g Protein: 2.9g

44)

Coconut Brussels Sprouts

Preparation Time: 15minutes Cooking Time: 10minutes Servings: 4 Ingredients: 1 lb. Brussels sprouts, trimmed and sliced in half 2 tablespoons coconut oil ¼ cup coconut water 1 tablespoon soy sauce Direction In a pan over medium heat, add the coconut oil and cook the Brussels sprouts for 4 minutes. Pour in the coconut water. Cook for 3 minutes. Add the soy sauce and cook for another 1 minute. Nutrition: Calories: 114 Total fat: 7.1g Saturated fat: 5.7g Sodium: 269mg Potassium: 483mg Carbohydrates: 11.1g Fiber: 4.3g Sugar: 3g Protein: 4g

45)

Cod Stew with Rice & Sweet Potatoes

Preparation Time: 30minutes Cooking Time: 1hour Servings: 4 Ingredients: 2 cups water ¾ cup brown rice 1 tablespoon vegetable oil 1 tablespoon ginger, chopped 1 tablespoon garlic, chopped 1 sweet potato, sliced into cubes 1 bell pepper, sliced 1 tablespoon curry powder Salt to taste 15 oz. coconut milk 4 cod fillets 2 teaspoons freshly squeezed lime juice 3 tablespoons cilantro, chopped Direction Place the water and rice in a saucepan. Bring to a boil and then simmer for 30 to 40 minutes. Set aside. Pour the oil in a pan over medium heat. Cook the garlic for 30 seconds. Add the sweet potatoes and bell pepper. Season with curry powder and salt. Mix well. Pour in the coconut milk. Simmer for 15 minutes. Nestle the fish into the sauce and cook for another 10 minutes. Stir in the lime juice and cilantro. Serve with the rice. Nutrition: Calories: 382 Total fat: 11.3g Saturated fat: 4.8g Cholesterol: 45mg Sodium: 413mg Potassium: 736mg Carbohydrates: 49.5g Fiber: 5.3g Sugar: 8g Protein: 19.2g

46)

Avocado and Cauliflower Hummus

Preparation time: 5 minutes Cooking time: 25 minutes Servings: 2 Ingredients: 1 medium cauliflower, stem removed and chopped 1 large Hass avocado, peeled, pitted, and chopped ¼ cup extra virgin olive oil 2 garlic cloves ½ tbsp. lemon juice ½ tsp. onion powder Sea salt and ground black pepper to taste 2 large carrots ¼ cup fresh cilantro, chopped Directions: Preheat the oven to 450°F, and line a baking tray with aluminum foil. Put the chopped cauliflower on the baking tray and drizzle with 2 tablespoons of olive oil. Roast the chopped cauliflower in the oven for 20-25 minutes, until lightly brown. Remove the tray from the oven and allow the cauliflower to cool down.

Add all the ingredients—except the carrots and optional fresh cilantro—to a food processor or blender, and blend the ingredients into a smooth hummus. Transfer the hummus to a medium-sized bowl, cover, and put it in the fridge for at least 30 minutes. Take the hummus out of the fridge and, if desired, top it with the optional chopped cilantro and more salt and pepper to taste; serve with the carrot fries, and enjoy! Nutrition: Calories 416 Carbohydrates 8.4 g Fats 40.3 g Protein 3.3 g

47)

Raw Zoodles with Avocado ‘N Nuts

Preparation time: 10 minutes Servings: 2 Ingredients: 1 medium zucchini 1½ cups basil 1/3 cup water 5 tbsp. pine nuts 2 tbsp. lemon juice 1 medium avocado, peeled, pitted, sliced Optional: 2 tbsp. olive oil 6 yellow cherry tomatoes, halved Optional: 6 red cherry tomatoes, halved Sea salt and black pepper to taste Directions: Add the basil, water, nuts, lemon juice, avocado slices, optional olive oil (if desired), salt, and pepper to a blender. Blend the ingredients into a smooth mixture. Add more salt and pepper to taste and blend again. Divide the sauce and the zucchini noodles between two mediumsized bowls for serving, and combine in each. Top the mixtures with the halved yellow cherry tomatoes, and the optional red cherry tomatoes (if desired); serve and enjoy! Nutrition: Calories 317 Carbohydrates 7.4 g Fats 28.1 g Protein 7.2 g

48)

Cauliflower Sushi

Preparation time: 30 minutes Servings: 4 Ingredients: Sushi Base: 6 cups cauliflower florets ½ cup vegan cheese 1 medium spring onion, diced 4 nori sheets Sea salt and pepper to taste 1 tbsp. rice vinegar or sushi vinegar 1 medium garlic clove, minced Filling: 1 medium Hass avocado, peeled, sliced ½ medium cucumber, skinned, sliced 4 asparagus spears A handful of enoki mushrooms Directions: Put the cauliflower florets in a food processor or blender. Pulse the florets into a rice-like substance. When using readymade cauliflower rice, add this to the blender. Add the vegan cheese, spring onions, and vinegar to the food processor or blender. Top these ingredients with salt and pepper to taste, and pulse everything into a chunky mixture. Make sure not to turn the ingredients into a puree by pulsing too long. Taste and add more vinegar, salt, or pepper to taste. Add the optional minced garlic clove to the blender and pulse again for a few seconds. Lay out the nori sheets and spread the cauliflower rice mixture out evenly between the sheets. Make sure to leave at least 2 inches of

the top and bottom edges empty. Place one or more combinations of multiple filling ingredients along the center of the spread out rice mixture. Experiment with different ingredients per nori sheet for the best flavor. Roll up each nori sheet tightly. (Using a sushi mat will make this easier.) Either serve the sushi as a nori roll, or, slice each roll up into sushi pieces. Serve right away with a small amount of wasabi, pickled ginger, and soy sauce! Nutrition: Calories 189 Carbohydrates 7.6 g Fats 14.4 g Protein 6.1 g

49)

Spinach and Mashed Tofu Salad

Preparation time: 20 minutes Servings: 4 Ingredients: 2 8-oz. blocks firm tofu, drained 4 cups baby spinach leaves 4 tbsp. cashew butter 1½ tbsp. soy sauce 1-inch piece ginger, finely chopped 1 tsp. red miso paste 2 tbsp. sesame seeds 1 tsp. organic orange zest 1 tsp. nori flakes 2 tbsp. water Directions: Use paper towels to absorb any excess water left in the tofu before crumbling both blocks into small pieces. In a large bowl, combine the mashed tofu with the spinach leaves. Mix the remaining ingredients in another small bowl and, if desired, add the optional water for a more smooth dressing. Pour this dressing over the mashed tofu and spinach leaves. Transfer the bowl to the fridge and allow the salad to chill for up to one hour. Doing so will guarantee a better flavor. Or, the salad can be served right away. Enjoy! Nutrition: Calories 166 Carbohydrates 5.5 g Fats 10.7 g Protein 11.3 g

50)

Cucumber Edamame Salad

Preparation time: 5 minutes Cooking time: 8 minutes Servings: 2 Ingredients: 3 tbsp. avocado oil 1 cup cucumber, sliced into thin rounds ½ cup fresh sugar snap peas, sliced or whole ½ cup fresh edamame ¼ cup radish, sliced 1 large Hass avocado, peeled, pitted, sliced 1 nori sheet, crumbled 2 tsp. roasted sesame seeds 1 tsp. salt Directions: Bring a medium-sized pot filled halfway with water to a boil over medium-high heat. Add the sugar snaps and cook them for about 2 minutes. Take the pot off the heat, drain the excess water, transfer the sugar snaps to a medium-sized bowl and set aside for now. Fill the pot with water again, add the teaspoon of salt and bring to a boil over medium-high heat. Add the edamame to the pot and let them cook for about 6 minutes. Take the pot off the heat, drain the excess water, transfer the soybeans to the bowl with sugar snaps and let them cool down for about 5 minutes. Combine all ingredients, except the nori crumbs and roasted sesame seeds, in a medium-sized bowl. Carefully stir, using a spoon, until all ingredients are evenly coated in oil.

Top the salad with the nori crumbs and roasted sesame seeds. Transfer the bowl to the fridge and allow the salad to cool for at least 30 minutes. Serve chilled and enjoy! Nutrition: Calories 409 Carbohydrates 7.1 g Fats 38.25 g Protein 7.6 g

51)

Artichoke White Bean Sandwich Spread

Preparation time: 10 minutes Servings: 2 Ingredients: ½ cup raw cashews, chopped Water 1 clove garlic, cut into half 1 tablespoon lemon zest 1 teaspoon fresh rosemary, chopped ¼ teaspoon salt ¼ teaspoon pepper 6 tablespoons almond, soy or coconut milk 1 15.5-ounce can cannellini beans, rinsed and drained well 3 to 4 canned artichoke hearts, chopped ¼ cup hulled sunflower seeds Green onions, chopped, for garnish Directions: Soak the raw cashews for 15 minutes in enough water to cover them. Drain and dab with a paper towel to make them as dry as possible. Transfer the cashews to a blender and add the garlic, lemon zest, rosemary, salt and pepper. Pulse to break everything up and then add the milk, one tablespoon at a time, until the mixture is smooth and creamy. Mash the beans in a bowl with a fork. Add the artichoke hearts and sunflower seeds. Toss to mix. Pour the cashew mixture on top and season with more salt and pepper if desired. Mix the ingredients well and spread on wholewheat bread, crackers, or a wrap. Nutrition: Calories 110 Carbohydrates 14 g

Fats 4 g Protein 6 g

52)

Buffalo Chickpea Wraps

Preparation time: 20 minutes Cooking time: 5 minutes Servings: 4 Ingredients: ¼ cup plus 2 tablespoons hummus 2 tablespoons lemon juice 1½ tablespoons maple syrup 1 to 2 tablespoons hot water 1 head Romaine lettuce, chopped 1 15-ounce can chickpeas, drained, rinsed and patted dry 4 tablespoons hot sauce, divided 1 tablespoon olive or coconut oil ¼ teaspoon garlic powder 1 pinch sea salt 4 wheat tortillas ¼ cup cherry tomatoes, diced ¼ cup red onion, diced ¼ of a ripe avocado, thinly sliced Directions: Mix the hummus with the lemon juice and maple syrup in a large bowl. Use a whisk and add the hot water, a little at a time until it is thick but spreadable. Add the Romaine lettuce and toss to coat. Set aside. Pour the prepared chickpeas into another bowl. Add three tablespoons of the hot sauce, the olive oil, garlic powder and salt; toss to coat. Heat a metal skillet (cast iron works the best) over medium heat and add the chickpea mixture. Sauté for three to five minutes and mash gently with a spoon.

Once the chickpea mixture is slightly dried out, remove from the heat and add the rest of the hot sauce. Stir it in well and set aside. Lay the tortillas on a clean, flat surface and spread a quarter cup of the buffalo chickpeas on top. Top with tomatoes, onion and avocado (optional) and wrap. Nutrition: Calories 254 Carbohydrates 39.4 g Fats 6.7 g Protein 91 g

53)

Coconut Veggie Wraps

Preparation time: 5 minutes Servings: 5 Ingredients: 1½ cups shredded carrots 1 red bell pepper, seeded, thinly sliced 2½ cups kale 1 ripe avocado, thinly sliced 1 cup fresh cilantro, chopped 5 coconut wraps 2/3 cups hummus 6½ cups green curry paste Directions: Slice, chop and shred all the vegetables. Lay a coconut wrap on a clean flat surface and spread two tablespoons of the hummus and one tablespoon of the green curry paste on top of the end closest to you. Place some carrots, bell pepper, kale and cilantro on the wrap and start rolling it up, starting from the edge closest to you. Roll tightly and fold in the ends. Place the wrap, seam down, on a plate to serve. Nutrition: Calories 236 Carbohydrates 23.6 g Fats 14.3 g Protein 5.5 g

54)

Cucumber Avocado Sandwich

Preparation time: 15 minutes Servings: 2 Ingredients: ½ of a large cucumber, peeled, sliced ¼ teaspoon salt 4 slices whole-wheat bread 4 ounces goat cheese with or without herbs, at room temperature 2 Romaine lettuce leaves 1 large avocado, peeled, pitted, sliced 2 pinches lemon pepper 1 squeeze of lemon juice ½ cup alfalfa sprouts Directions: Peel and slice the cucumber thinly. Lay the slices on a plate and sprinkle them with a quarter to a half teaspoon of salt. Let this set for 10 minutes or until water appears on the plate. Place the cucumber slices in a colander and rinse with cold water. Let these drain, then place them on a dry plate and pat dry with a paper towel. Spread all slices with goat cheese and place lettuce leaves on the two bottom pieces of bread. Layer the cucumber slices and avocado atop the bread. Sprinkle one pinch of lemon pepper over each sandwich and drizzle a little lemon juice over the top. Top with the alfalfa sprouts and place another piece of bread, goat cheese down, on top. Nutrition: Calories 246 Carbohydrates 20 g Fats 12 g Protein 9 g

55)

Lentil Sandwich Spread

Preparation time: 15 minutes Cooking time: 20 minutes Servings: 3 Ingredients: 1 tablespoon water or oil 1 small onion, chopped 2 cloves garlic, minced 1 cup dry lentils 2 cups vegetable stock 1 tablespoon apple cider vinegar 2 tablespoons tomato paste 3 sun-dried tomatoes 2 tablespoons maple 1 teaspoon dried oregano ½ teaspoon ground cumin 1 teaspoon coriander 1 teaspoon turmeric ½ lemon, juiced 1 tablespoon fresh parsley, chopped Directions: Warm a Dutch oven over medium heat and add the water or oil. Immediately add the onions and sauté for two to three minutes or until softened. Add more water if this starts to stick to the pan. Add the garlic and sauté for one minute. Add the lentils, vegetable stock and vinegar; bring to a boil. Turn down to a simmer and cook for 15 minutes or until the lentils are soft and the liquid is almost completely absorbed.

Ladle the lentils into a food processor and add the tomato paste, sun-dried tomatoes and syrup; process until smooth. Add the oregano, cumin, coriander, turmeric and lemon; processes until thoroughly mixed. Remove the spread to a bowl and apply it to bread, toast, a wrap, or pita. Sprinkle With toppings as desired. Nutrition: Calories 360 Carbohydrates 60.7 g Fats 5.4 g Protein 17.5 g

56)

Mediterranean Tortilla Pinwheels

Preparation time: 5 minutes Cooking time: 1 minute Servings: 16 Ingredients: ½ cup water 4 tablespoons white vinegar 3 tablespoons lemon juice 3 tablespoons tahini paste 1 clove garlic, minced Salt and pepper to taste Canned artichokes, drained, thinly sliced Cherry tomatoes, thinly sliced Olives, thinly sliced Lettuce or baby spinach Tortillas Directions: In a bowl, combine the water, vinegar, lemon juice and Tahini paste; whisk together until smooth. Add the garlic, salt and pepper to taste; whisk to combine. Set the bowl aside. Lay a tortilla on a flat surface and spread with one tablespoon of the sauce. Lay some lettuce or spinach slices on top, then scatter some artichoke, tomato and olive slices on top. Tightly roll the tortilla and fold in the sides. Cut the ends off and then slice into four or five pinwheels. Nutrition: Calories 322 Carbohydrates 5 g Fats 4 g Protein 30 g

57)

Rice and Bean Burritos

Preparation time: 10 minutes Cooking time: 15 minutes Servings: 8 Ingredients: 2 16-ounce cans fat-free refried beans 6 tortillas 2 cups cooked rice ½ cup salsa 1 tablespoon olive oil 1 bunch green onions, chopped 2 bell peppers, finely chopped Guacamole Directions: Preheat the oven to 375°F. Dump the refried beans into a saucepan and place over medium heat to warm. Heat the tortillas and lay them out on a flat surface. Spoon the beans in a long mound that runs across the tortilla, just a little off from center. Spoon some rice and salsa over the beans; add the green pepper and onions to taste, along with any other finely chopped vegetables you like.

Fold over the shortest edge of the plain tortilla and roll it up, folding in the sides as you go. Place each burrito, seam side down, on a nonstick-sprayed baking sheet. Brush with olive oil and bake for 15 minutes. Serve with guacamole. Nutrition: Calories 290 Carbohydrates 49 g Fats 6 g Protein 9 g

58)

Ricotta Basil Pinwheels

Prep: 10 minutes Servings: 4 Ingredients: ½ cup unsalted cashews Water 7 ounces firm tofu, cut into pieces ¼ cup almond milk 1 teaspoon white wine vinegar 1 clove garlic, smashed 20 to 25 fresh basil leaves Salt and pepper to taste 8 tortillas 7 ounces fresh spinach ½ cup black olives, sliced 2 to 3 tomatoes, cut into small pieces Directions: Soak the cashews for 30 minutes in enough water to cover them. Drain them well and pat them dry with paper towels. Place the cashews in a blender along with the tofu, almond milk, vinegar, garlic, basil leaves, salt and pepper to taste. Blend until smooth and creamy. Spread the resulting mixture on the eight tortillas, dividing it equally. Top with spinach leaves, olives and tomatoes. Tightly roll each loaded tortilla. Cut off the ends with a sharp knife and slice into four or five pinwheels.

59)

Delicious Sloppy Joes With No Meat

Preparation time: 6 minutes Cooking time: 5 minutes Servings: 4 Ingredients: 5 tablespoons vegetable stock 2 stalks celery, diced 1 small onion, diced 1 small red bell pepper, diced 1 teaspoon garlic powder 1 teaspoon chili powder 1 teaspoon ground cumin 1 teaspoon salt 1 cup cooked bulgur wheat 1 cup red lentils 1 15-ounce can tomato sauce 4 tablespoons tomato paste 3½ cups water 2 teaspoons balsamic vinegar 1 tablespoon Hoisin sauce Directions: In a Dutch oven, heat up the vegetable stock and add the celery, onion and bell pepper. Sauté until vegetables are soft, about five minutes. Add the garlic powder, chili powder, cumin and salt and mix in. Add the bulgur wheat, lentils, tomato sauce, tomato paste, water, vinegar and Hoisin sauce. Stir and bring to a boil. Turn the heat down to a simmer and cook uncovered for 30 minutes. Stir occasionally to prevent sticking and scorching. Taste to see if the lentils are tender. When the lentils are done, serve on buns. Nutrition: Calories 451 Fats 10 g Carbohydrates 61 g Protein 27 g

60)

Spicy Hummus and Apple Wrap

Preparation time: 10 minutes Servings: 1 Ingredients: 3 to 4 tablespoons hummus 2 tablespoons mild salsa ½ cup broccoli slaw ½ teaspoon fresh lemon juice 2 teaspoons plain yogurt salt and pepper to taste 1 tortilla Lettuce leaves ½ Granny Smith or another tart apple, cored and thinly sliced Directions: In a small bowl, mix the hummus with the salsa. Set the bowl aside. In a large bowl, mix the broccoli slaw, lemon juice and yogurt. Season with the salt and pepper. Lay the tortilla on a flat surface and spread on the hummus mixture. Lay down some lettuce leaves on top of the hummus. On the upper half of the tortilla, place a pile of the broccoli slaw mixture and cover with the apples. Fold and wrap. Nutrition: Calories 121 Carbohydrates 27 g Fats 2 g Protein 4 g

Dinner Recipes

61)

Summer Harvest Pizza

Preparation Time: 8 minutes Cooking Time: 15 minutes Servings: 2 Ingredients: 1 Lavash flatbread, whole grain 4 Tbsp Feta spread, store-bought ½ cup cheddar cheese, shredded ½ cup corn kernels, cooked ½ cup beans, cooked ½ cup fire-roasted red peppers, chopped Directions: Preheat oven to 350ºF. Cut Lavash into two halves. Bake crusts on a pan in the oven for 5 minutes. Spread feta spread on both crusts. Top with remaining ingredients. Bake for another 10 minutes. Nutrition: Calories: 379 Carbs: 20g, Fat: 21g Protein: 12g.

62)

Whole Wheat Pizza with Summer Produce

Preparation Time: 6 minutes Cooking Time: 15 minutes Servings: 2 Ingredients: 1-pound whole wheat pizza dough 4 ounces goat cheese 2/3 cup blueberries 2 ears corn, husked 2 yellow squash, sliced 2 Tbsp olive oil Directions: Preheat the oven to 450°F. Roll the dough out to make a pizza crust. Crumble the cheese on the crust. Spread remaining ingredients, then drizzle with olive oil. Bake for about 15 minutes. Serve. Nutrition: Calories: 342 Carbs: 24 g Fat: 18 g Protein: 11 g.

63)

Spicy Chickpeas

Preparation Time: 5 minutes Cooking Time: 18 minutes Servings: 2 Ingredients: 1 Tbsp extra-virgin olive oil 1 yellow onion, diced 1 tsp curry ¼ tsp allspice 1 can diced tomatoes 2 cans chickpeas, rinsed, drained Salt, cayenne pepper, to taste Directions: Simmer onions in 1 Tbsp oil for 4 minutes. Add allspice and pepper, cook for 2 minutes. Stir in tomatoes and cook for another 2 minutes. Add chickpeas, and simmer for 10 minutes. Season with salt and serve. Nutrition: Calories: 302 Carbs: 15 g Fat: 8 g Protein: 15.1 g.

64)

Farro with Pistachios & Herbs

Preparation Time: 6 minutes Cooking Time: 47 minutes Servings: 4 Ingredients: 2 cups farro 4 cups of water 1 tsp kosher salt, divided 2½ Tbsp extra-virgin olive oil 1 onion, chopped 2 cloves garlic, minced ½ tsp ground pepper, divided ½ cup parsley, chopped 4 oz salted shelled pistachios, toasted, chopped Directions: Combine farro, water, and ¾ tsp salt, simmer for 40 minutes. Cook onion and garlic in 2 Tbsp oil for 5 minutes. Combine ½ tsp oil, ¼ tsp pepper, parsley, pistachios, and toss well. Combine all. Season with salt and pepper. Nutrition: Calories: 311 Carbs: 21 g Fat: 3.9 g Protein: 12.1 g.

65)

Millet and Teff with Squash & Onions

Preparation Time: 5 minutes Cooking Time: 20 minutes Servings: 2 Ingredients: 1 cup millet ½ cup teff grain 4½ cups of water 1 onion, sliced 1 butternut squash, chopped Sea salt, to taste Directions: Rinse millet and put in a large pot. Add remaining ingredients. Mix well. Simmer 20 minutes until all the water is absorbed. Serve hot. Nutrition: Calories: 213 Carbs: 7g Fat: 3.2 g Protein: 9.1 g.

66)

Veggie Hash

Preparation Time: 10 minutes Cooking Time: 40 minutes Servings: 4 Ingredients: 4 cups potatoes, peeled and cubed Salt and pepper, to taste 1 can pinto beans, drained and rinsed 1 cup zucchini, chopped 1 cup squash, chopped 1 red bell pepper, chopped ½ cup mushrooms, sliced 1½ tsp garlic powder 1½ tsp onion powder ½ tsp paprika Pinch of chilli flakes Directions: Preheat the oven to 425 degrees F. Place potatoes on a baking sheet and line it with parchment paper. Bake potatoes for 25 minutes by placing the dish in the oven. Take out the baking dish and add in the beans, zucchini, squash, bell peppers, mushrooms. Sprinkle with the seasonings and bake for about 15 minutes. Remove from the oven and take a large bowl. Dump everything in the bowl and mix well. Serve and have fun! Nutrition: Calories: 295 Carbs: 59.1g Fat: 1 g Protein: 14.2 g

67)

Veggie Stir Fry

Preparation Time: 10 minutes Cooking Time: 4 minutes Servings: 5 Ingredients: 5 garlic cloves, finely minced ½ red onion, sliced in thin strips 1 (8-oz) package mini sweet peppers, cut into thin rings (seeded) 2 carrots, peeled and cut into thin slivers 1 celery stalk, diced 3 broccoli heads, cut into cubes 1 can water chestnuts, drained ½ cup teriyaki sauce 2 tbsp tamari 2 tsp corn starch 2 tbsp sesame seeds Directions: Heat a large skillet over medium heat. Add all ingredients to the skillet and stir well. Cook for 4 minutes. Serve with anything you like. Nutrition: Calories: 103 Carbs: 16.8g Fat: 2.1 g Protein: 5.7 g

68)

Tempeh Bacon Hash

Preparation Time: 15 minutes Cooking Time: 25 minutes Servings: 4 Ingredients: Tempeh Bacon: 1 block tempeh, sliced into very thin strips 1 tbsp grapeseed oil 1 tbsp pure maple syrup 2 tsp smoked paprika 1 tsp chipotle powder ½ tsp cumin Hash: 1-2 tbsp grapeseed oil 1 onion, diced 2 medium sweet potatoes, chopped 1 red bell pepper, chopped 1 portobello mushroom cap, chopped 1 tbsp dried oregano ¼ cup nutritional yeast 2 cloves garlic, minced 1 heaping cup fresh kale, chopped ¼ cup fresh basil, chopped Directions: For bacon, lay tempeh slices on a baking dish. In a bowl, add remaining tempeh ingredients and drizzle that over the sliced tempeh. Let marinate for 15 minutes. Heat a skillet and Cook tempeh slices for 3 minutes on each side. Take out tempeh and chop the slices. For hash, add all hash ingredients to a skillet over medium heat and cook for 12 minutes. Add in tempeh and cook for 3 more minutes. Serve and enjoy. Nutrition: Calories: 278 Carbs: 35.5 g Fat: 12.4 g Protein: 9.9 g

69)

Teriyaki Stir Fry

Preparation Time: 10 minutes Cooking Time: 14 minutes Servings: 5 Ingredients: 1 cup jasmine rice, cooked 12 oz package frozen shelled edamame 6 small sweet red peppers, chopped 1 onion, chopped 1 small head broccoli, chopped 1 cup carrots, shredded 2 cloves garlic, minced 2 tsp ground ginger Salt & pepper, to taste 4 stalks green onion, chopped for garnish Sprinkle of sesame seeds, for garnish Few splashes vegetable broth, for finishing Few dollops homemade teriyaki sauce, for garnish Directions: Add red peppers, onions, broccoli and carrots to a saucepan and sauté for 5 minutes over medium heat. Stir in all the remaining ingredients and sauté for about 3 minutes. Serve with jasmine rice and enjoy. Nutrition: Calories: 292 Carbs: 53.5 g Fat: 4.1 g Protein: 12.4 g

70)

Sweet Potato Hash

Preparation Time: 9 minutes Cooking Time: 11 minutes Servings: 2 Ingredients: 1 small onion, diced 1 sweet potato, diced into ½-inch cubes ¼–½ cup orange juice or low-sodium vegetable broth 1 tbsp almond butter ½ tsp cinnamon ½ tsp chilli powder Pinch red pepper flakes, or more to taste ½ bunch kale, shredded Directions: Heat a skillet and add onion and potatoes to it. Sauté for 3 minutes. Add in remaining ingredients and stir for 5 minutes. Let it simmer for 3 more minutes. Serve and enjoy. Nutrition: Calories: 134 Carbs: 19.8g Fat: 4.8 g Protein: 4.8 g

71)

Grilled Mushrooms

Preparation Time: 40 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: 2 lb mushrooms, sliced ¼-inch thick 2 tbsp balsamic vinegar 1 tbsp soy sauce 3 cloves garlic, chopped ½ tsp thyme, chopped Salt and pepper, to taste Directions: Mix balsamic vinegar, soy sauce, garlic, thyme, salt, and pepper in a bowl to make a marinade. Marinate mushrooms in the marinade for 30 minutes. Grill mushrooms over medium heat for 3 minutes on each side. Serve and enjoy. Nutrition: Calories: 56 Carbs: 8.7 g Fat: 0.7g Protein: 7.5 g

72)

Grilled Tofu

Preparation Time: 10 minutes Cooking Time: 30 minutes Servings: 2 Ingredients: 1 block firm or extra-firm tofu 1 tbsp mustard 3 tbsp BBQ dry rub ¼ cup barbecue sauce Directions: Add all ingredients except tofu to a bowl and mix them. Toss tofu in it to coat liberally. Grill tofu on a grill that is around 250 degrees F. Cook for about 30 minutes. Serve and enjoy. Nutrition: Calories: 115 Carbs: 14.2g Fat: 4.4 g Protein: 5.9 g

73)

Brown Rice Stir Fry

Preparation Time: 10 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: ½ cup uncooked brown rice, cooked 1 cup red cabbage, chopped 1 cup broccoli, chopped ½ red bell pepper, chopped ½ zucchini, chopped 2 tbsp extra virgin olive oil 4 cloves of garlic, minced 1 handful fresh parsley, finely chopped 1/8 tsp cayenne powder 2 tbsp tamari or soy sauce Directions: Add some water to a frying pan and bring it to boil. Add in the veggies and cook for 2 minutes on high heat. Drain veggies and set aside. Add olive oil, garlic, parsley, and cayenne and cook for 2 minutes. Add in rice and drained vegetables and cook for 1 minute. Serve and enjoy. Nutrition: Calories: 179 Carbs: 24.5 g Fat: 7.9 g Protein: 4.5 g

74)

Grilled Pineapple

Preparation Time: 10 minutes Cooking Time: 10 minutes Servings: 6 Ingredients: 1 tsp melted coconut oil 5 cups pineapple, cut into ½- inch circles 1 tsp cinnamon Directions: Heat grill to a high temperature. Brush grill with coconut oil. Grill pineapple on each side for about 5 minutes. Sprinkle cinnamon on top. Serve and enjoy. Nutrition: Calories: 76 Carbs: 18.4g Fat: 0.9 g Protein: 0.8 g

75)

Hot Grilled Watermelon

Preparation Time: 10 minutes Cooking Time: 10 minutes Servings: 10 Ingredients: 1 small red watermelon, sliced into quarters 2 lemons, juiced ¾ tsp kosher salt Directions: Preheat oven to 500 F. Pour lemon juice and sprinkle salt on watermelon. Grill watermelon slices for 1 minute on each side. Serve and enjoy. Nutrition: Calories: 106 Carbs: 26.9 g Fat: 0.5 g Protein: 2.2 g

76)

Stuffed Bell Peppers

Preparation Time: 30 minutes Cooking Time: 27 minutes Servings: 6 Ingredients: 1 cup dry black beans ½ cup dry chickpeas ½ cup dry quinoa 3 bell peppers, red or yellow, seeded 2 tbsp. olive oil 1 sweet onion, chopped 2 tbsp. garlic, minced 2 tbsp. water 1 tbsp. parsley ½ cup kale, chopped, fresh or frozen ½ tbsp. dried basil Salt and pepper to taste Directions: Preheat the oven to 400°F. Slice the bell peppers in half and remove (and discard) the seeds, stem, and placenta. Place the peppers skin down on a large baking sheet and drizzle with 1 tablespoon of the olive oil, making sure the bell peppers are fully covered. Bake the bell pepper halves for 10 minutes, or until the skins begin to soften. While the peppers are baking, heat up 1 tablespoon of olive oil in a frying pan over medium heat. Add the onion, cook until translucent (around 5 minutes), and stir in the garlic, parsley, basil, kale, and water.

Sauté for about 2 minutes and mix in the cooked quinoa, chickpeas, and black beans until warmed through. Season the mixture to taste, stir for few minutes, and remove from heat. Spoon the filling equally into the pepper halves and place them back into the oven for about 10 minutes. Remove the filled bell peppers from the oven when the peppers are soft and fragrant. Store for later, or, serve right away and enjoy! Nutrition: Calories: 171 Carbs: 24.7 g Fat: 5.2 g Protein: 6.3 g

77)

Sweet Potato Sushi

Preparation Time: 90 minutes Cooking Time: 35 minutes Servings: 3 Ingredients: 1 14-oz. package silken tofu, drained 3-4 nori sheets 1 large sweet potato, peeled 1 medium avocado, pitted, peeled, sliced 1 cup of water ¾ cup dry sushi rice 1 tbsp. rice vinegar 1 tbsp. agave nectar 1 tbsp. amino acids Directions: Preheat the oven to 400°F Stir the amino acids (or tamari) and agave nectar together in a small bowl until it is well combined, and then set aside. Cut the sweet potato into large sticks, around ½-inch thick. Place them on a baking sheet lined with parchment and coat them with the tamari/agave mixture. Bake the sweet potatoes in the oven until softened—for about 25 minutes—and make sure to flip them halfway so the sides cook evenly. Meanwhile, bring the sushi rice, water, and vinegar to a boil in a medium-sized pot over medium heat, and cook until liquid has evaporated, for about 10 minutes. While cooking the rice, cut the block of tofu into long sticks. The sticks should look like long, thin fries. Set aside. Remove the pot from heat and let the rice sit for 10-15 minutes.

Cover your work area with a piece of parchment paper, clean your hands, wet your fingers, and lay a sheet of nori out on the parchment paper. Cover the nori sheet with a thin layer of sushi rice, while wetting the hands frequently. Leave enough space for rolling up the sheet. Place the roasted sweet potato strips in a straight line across the width of the sheet, about an inch away from the edge closest to you. Lay the tofu out and avocado slices right beside the potato sticks and use the parchment paper as an aid to roll up the nori sheet into a tight cylinder. Slice the cylinder into 8 equal pieces and refrigerate. Repeat the process for the remaining nori sheets and fillings. Serve chilled, or, store to enjoy this delicious sushi later! Nutrition: Calories: 290 Carbs: 39.2 g Fat: 10.3 g Protein: 10.3 g.

78)

Red Beans & Rice

Preparation Time: 25 minutes Cooking Time: 10 minutes Servings: 4 Ingredients: 1 cup dry brown rice 1½ cups dry red beans 2 tbsp. olive oil ½ cup sweet onion, chopped ½ cup celery ribs, diced ½ cup green bell pepper, fresh or frozen, chopped 1 large head of cauliflower 1 tbsp. garlic, minced 2 cups of water 2 tsp. cumin 1 tsp. paprika 1 tsp. chilli powder ½ tsp. basil ½ tsp. parsley flakes ½ tsp. black pepper ¼ cup parsley ¼ cup basil Directions: Heat up the olive oil in a large frying pan over medium-high heat. Add the onion, celery, and green pepper and sauté until everything has softened, in about 7 minutes. Place the cauliflower into a food processor. Pulse until it resembles rice, in about 15 seconds. (Skip this step altogether when using frozen cauliflower rice.)

Add the cups of water, rice, beans, and remaining ingredients to the pan. Mix all the ingredients until completely distributed and cook until the cauliflower rice is soft, about 10 minutes. Serve into bowls and, if desired, garnish with the optional parsley and/or basil, or, store to enjoy later! Nutrition: Calories: 235 Carbs: 32.3 g Fat: 8.3 g Protein: 7.9 g.

79)

Coconut Tofu Curry

Preparation Time: 30 minutes Cooking Time: 15 minutes Servings: 2 Ingredients: 1 14-oz. block firm tofu 2 tsp. coconut oil 1 medium sweet onion, diced 1 13-oz. can reduced-fat coconut milk 1 cup fresh tomatoes, diced 1 cup snap peas 1½ inch ginger, finely minced 1 tsp. curry powder 1 tsp. turmeric 1 tsp. cumin ½ tsp. red pepper flakes 1 tsp. agave nectar Salt and pepper to taste Directions: Cut the tofu into ½-inch cubes. Heat the coconut oil in a large skillet over medium-high heat. Add the tofu and cook for about 5 minutes. Stir in the garlic and diced onions, and sauté until the onions are transparent (for about 5 to 10 minutes); add the ginger while stirring. Add in the coconut milk, tomatoes, agave nectar, snap peas, and remaining spices. Combine thoroughly, cover, and cook on low heat; remove after 10 minutes of cooking.

For serving, scoop the curry into a bowl or over rice. Enjoy right away, or, store the curry in an airtight container to enjoy later! Nutrition: Calories: 449 Carbs: 38.7 g Fat: 23 g Protein: 21.8 g.

80)

Tahini Falafels

Preparation Time: 30 minutes Cooking Time: 25 minutes Servings: 4 Ingredients: 2 cups dry chickpeas ½ cup dry black beans 2 cups broccoli florets 1 garlic clove, minced 2 tsp. cumin 1 tsp. olive oil ½ tsp. lemon juice ½ tsp. paprika ¼ tsp. turmeric Dash of salt 2 tbsp. tahini Directions: Preheat the oven to 400°F Meanwhile, place the broccoli florets in a large skillet and drizzle them with the olive oil and salt. Roast the broccoli over medium-high heat until the florets are tender and brown, for 5 to 10 minutes; set aside and allow to cool a little. Place the cooled broccoli with all the remaining ingredients—except the tahini—into a food processor. Blend on low for 2-3 minutes, until most large lumps are gone. Line a baking pan with parchment paper. Press the falafel dough into 8 equal-sized patties and place them evenly spaced apart on the parchment. Bake the falafels until they are brown and crisp on the outside, for roughly 10 to 15 minutes. Make sure to flip them halfway through to

ensure even cooking. Serve with tahini as a topping, or, let the falafel cool down and store for later. Nutrition: Calories: 220 Carbs: 28 g Fat: 7.3 g Protein: 10.5 g.

Snack & Dessert

81)

Black Bean Balls

Preparation time: 20 minutes Cooking time: 0 minutes Servings: 12 balls, 3 per serving Ingredients: 420g can black beans, rinsed 80g raw cacao powder 30g almond butter 15ml maple syrup Direction: In a food processor, combine 420g black beans, 60g cacao powder, almond butter, and maple syrup. Process until the mixture is well combined. Shape the mixture into 12 balls. Roll the balls through remaining cacao powder. Place the balls in a refrigerator for 10 minutes. Serve. Nutrition: Calories 245 Total Fat 3g Total Carbohydrate 41.4g Dietary Fiber 17.1g Total Sugars 3.1g Protein 13.1g

82)

Chickpea Choco Slices

Preparation time: 10 minutes Cooking time: 50 minutes Servings: 12 slices, 2 per serving Ingredients: 400g can chickpeas, rinsed, drained 250g almond butter 70ml maple syrup 15ml vanilla paste 1 pinch salt 2g baking powder 2g baking soda 40g vegan chocolate chips Direction: Preheat oven to 180C/350F. Grease large baking pan with coconut oil. Combine chickpeas, almond butter, maple syrup, vanilla, salt, baking powder, and baking soda in a food blender. Blend until smooth. Stir in half the chocolate chipsSpread the batter into the prepared baking pan. Sprinkle with reserved chocolate chips. Bake for 45-50 minutes or until an inserted toothpick comes out clean. Cool on a wire rack for 20 minutes. slice and serve. Nutrition: Calories 426 Total Fat 27.2g Total Carbohydrate 39.2g Dietary Fiber 4.9g Total Sugars 15.7g Protein 10g

83)

Sweet Green Cookies

Preparation time: 10 minutes Cooking time: 30 minutes Servings: 12 cookies, 3 per serving Ingredients: 165g green peas 80g chopped Medjool dates 60g silken tofu, mashed 100g almond flour 1 teaspoon baking powder 12 almonds Direction: Preheat oven to 180C/350F. Combine peas and dates in a food processor. Process until the thick paste is formed. Transfer the pea mixture into a bowl. Stir in tofu, almond flour, and baking powder. Shape the mixture into 12 balls. Arrange balls onto baking sheet, lined with parchment paper. Flatten each ball with oiled palm. Insert an almond into each cookie. Bake the cookies for 25-30 minutes or until gently golden. Cool on a wire rack before serving. Nutrition: Calories 221 Total Fat 10.3g Total Carbohydrate 26.2g Dietary Fiber 6g Total Sugars 15.1g

Protein 8.2g

84)

Chickpea Cookie Dough

Preparation time: 10 minutes Cooking time: 0 minutes Servings: 4 Ingredients: 400g can chickpeas, rinsed, drained 130g smooth peanut butter 10ml vanilla extract ½ teaspoon cinnamon 10g chia seeds 40g quality dark Vegan chocolate chips Direction: Drain chickpeas in a colander. Remove the skin from the chickpeas. Place chickpeas, peanut butter, vanilla, cinnamon, and chia in a food blender. Blend until smooth. Stir in chocolate chips and divide among four serving bowls. Serve. Nutrition: Calories 376 Total Fat 20.9g Total Carbohydrate 37.2g Dietary Fiber 7.3g Total Sugars 3.3g Protein 14.2g

85)

Banana Bars

Preparation time: 10 minutes Cooking time: 30 minutes Servings: 8 Ingredients: 130g smooth peanut butter 60ml maple syrup 1 banana, mashed 45ml water 15g ground flax seeds 95g cooked quinoa 25g chia seeds 5ml vanilla 90g quick cooking oats 55g whole-wheat flour 5g baking powder 5g cinnamon 1 pinch salt Topping: 5ml melted coconut oil 30g vegan chocolate, chopped Direction: Preheat oven to 180C/350F. Line 16cm baking dish with parchment paper. Combine flax seeds and water in a small bowl. Place aside 10 minutes. In a separate bowl, combine peanut butter, maple syrup, and banana. Fold in the flax seeds mixture.

Once you have a smooth mixture, stir in quinoa, chia seeds, vanilla extract, oat, whole-wheat flour, baking powder, cinnamon, and salt. Pour the batter into prepared baking dish. Cut into 8 bars. Bake the bars for 30 minutes. In the meantime, make the topping; combine chocolate and coconut oil in a heatproof bowl. Set over simmering water, until melted. Remove the bars from the oven. Place on a wire rack for 15 minutes to cool. Remove the bars from the baking dish, and drizzle with chocolate topping. Serve. Nutrition: Calories 278 Total Fat 11.9g Total Carbohydrate 35.5g Dietary Fiber 5.8g Total Sugars 10.8g Protein 9.4g

86)

Protein Donuts

Preparation Time: 5 minutes Cooking Time: 20 minutes Servings: 10 donuts, 2 per serving Ingredients: 85g coconut flour 110g vanilla flavored germinated brown rice protein powder 25g almond flour 50g maple sugar 30ml melted coconut oil 8g baking powder 115ml soy milk ½ teaspoon apple cider vinegar ½ teaspoon vanilla paste ½ teaspoon cinnamon 30ml organic applesauce Additional: 30g powdered coconut sugar 10g cinnamon Directions: In a bowl, combine all the dry ingredients. In a separate bowl, whisk the milk with applesauce, coconut oil, and cider vinegar. Fold the wet ingredients into dry and stir until blended thoroughly. Heat oven to 180C/350F and grease 10-hole donut pan. Spoon the prepared batter into greased donut pan. Bake the donuts for 15-20 minutes. While the donuts are still warm, sprinkle with coconut sugar and cinnamon.

Serve warm. Nutrition: Calories 270 Total Fat 9.3g Total Carbohydrate 28.4g Dietary Fiber 10.2g Total Sugars 10.1g Protein 20.5g

87)

Lentil Balls

Preparation time: 10 minutes Cooking time: 0 minutes Servings: 16 balls, 2 per serving Ingredients: 150g cooked green lentils 10ml coconut oil 5g coconut sugar 180g quick cooking oats 40g unsweetened coconut, shredded 40g raw pumpkin seeds 110g peanut butter 40ml maple syrup Direction: Combine all ingredients in a large bowl, as listed. Shape the mixture into 16 balls. Arrange the balls onto a plate, lined with parchment paper. Refrigerate 30 minutes. Serve. Nutrition: Calories 305 Total Fat 13.7g 1 Total Carbohydrate 35.4g Dietary Fiber 9.5g Total Sugars 6.3g Protein 12.6g

88)

Homemade granola

Preparation time: 10 minutes Cooking time: 24 minutes Servings: 8 Ingredients: 270g rolled oats 100g coconut flakes 40g pumpkin seeds 80g hemp seeds 30ml coconut oil 70ml maple syrup 50g Goji berries Direction: Combine all ingredients on a large baking sheet. Preheat oven to 180C°/350F. Bake the granola for 12 minutes. Remove from the oven and stir. Bake an additional 12 minutes. Serve at room temperature. Nutrition: Calories 344 Total Fat 17.4g Total Carbohydrate 39.7g Dietary Fiber 5.8g Total Sugars 12.9g Protein 9.9g

89)

Cookie Almond Balls

Preparation time: 15 minutes Cooking time: 0 minutes Servings: 16 balls, 2 per serving Ingredients: 100g almond meal 60g vanilla flavored rice protein powder 80g almond butter or any nut butter 10 drops Stevia 15ml coconut oil 15g coconut cream 40g vegan chocolate chips Direction: Combine almond meal and protein powder in a large bowl. Fold in almond butter, Stevia, coconut oil, and coconut cream. If the mixture is too crumbly, add some water. Fold in chopped chocolate and stir until combined. Shape the mixture into 16 balls. You can additional roll the balls into almond flour. Serve. Nutrition: Calories 132 Total Fat 8.4g Total Carbohydrate 6.7g Dietary Fiber 2.2g Total Sugars 3.1g Protein 8.1g

90)

Spiced Dutch Cookies

Preparation time: 20 minutes Cooking time: 8 minutes Servings: 6 Ingredients: 180g almond flour 55ml coconut oil, melted 60g rice protein powder, vanilla flavor 1 banana, mashed 40g Chia seeds Spice mix: 15g allspice 1 pinch white pepper 1 pinch ground coriander seeds 1 pinch ground mace Direction: Preheat oven to 190C/375F. Soak chia seeds in ½ cup water. Place aside 10 minutes. Mash banana in a large bowl. Fold in almond flour, coconut oil, protein powder, and spice mix. Add soaked chia seeds and stir to combine. Stir until the dough is combined and soft. If needed add 1-2 tablespoons water. Roll the dough to 1cm thick. Cut out cookies. Arrange the cookies onto baking sheet, lined with parchment paper. Bake 7-8 minutes. Serve at room temperature. Nutrition: Calories 278 Total Fat 20g Total Carbohydrate 13.1g Dietary Fiber 5.9g Total Sugars 2.4g Protein 13.1g

91)

Banana-Nut Bread Bars

Preparation Time: 5minutes Cooking time: 30 minutes Servings: 9 bars Ingredients Nonstick cooking spray (optional) 2 large ripe bananas 1 tablespoon maple syrup ½ Teaspoon vanilla extract 2 cups old-fashioned rolled oats ½ Teaspoons salt ¼ Cup chopped walnuts Directions: Preheat the oven to 350ºf. Lightly coat a 9-by-9-inch baking pan with nonstick cooking spray (if using) or line with parchment paper for oilfree baking. In a medium bowl, mash the bananas with a fork. Add the maple syrup and vanilla extract and mix well. Add the oats, salt, and walnuts, mixing well. Transfer the batter to the baking pan and bake for 25 to 30 minutes, until the top is crispy. Cool completely before slicing into 9 bars. Transfer to an airtight storage container or a large plastic bag. Nutrition: Calories 73 Total Fat 8.4g Total Carbohydrate 6.7g Dietary Fiber 2.2g Total Sugars 3.1g Protein 8.1g

92)

Lemon Coconut Cilantro Rolls

Preparation time: 30 minutes • chill time: 30 minutes Cooking Time: 0minute Servings: 16 pieces Ingredients ½ Cup fresh cilantro, chopped 1 cup sprouts (clover, alfalfa) 1 garlic clove, pressed 2 tablespoons ground brazil nuts or almonds 2 tablespoons flaked coconut 1 tablespoon coconut oil Pinch cayenne pepper Pinch sea salt Pinch freshly ground black pepper Zest and juice of 1 lemon 2 tablespoons ground flaxseed 1 to 2 tablespoons water 2 whole-wheat wraps, or corn wraps Directions: Put everything but the wraps in a food processor and pulse to combine. Or combine the Ingredients in a large bowl. Add the water, if needed, to help the mix come together. Spread the mixture out over each wrap, roll it up, and place it in the fridge for 30 minutes to set. Remove the rolls from the fridge and slice each into 8 pieces to serve as appetizers or sides with a soup or stew. Get the best flavor by buying whole raw brazil nuts or almonds, toasting them lightly in a dry skillet or toaster oven, and then grinding them in a coffee grinder. Nutrition:

Calories 66 Total Fat 8.4g Total Carbohydrate 6.7g Dietary Fiber 2.2g Total Sugars 3.1g Protein 8.1g

93)

Tamari Almonds

Preparation Time: 5minutes Cooking Time: 15minutes Servings: 8 Ingredients 1 pound raw almonds 3 tablespoons tamari or soy sauce 2 tablespoons extra-virgin olive oil 1 tablespoon Nutritional yeast 1 to 2 teaspoons chili powder, to taste Directions: Preheat the oven to 400ºf. Line a baking sheet with parchment paper. In a medium bowl, combine the almonds, tamari, and olive oil until well coated. Spread the almonds on the prepared baking sheet and roast for 10 to 15 minutes, until browned. Cool for 10 minutes, then season with the Nutritional yeast and chili powder. Transfer to a glass jar and close tightly with a lid. Nutrition: Calories 374 Total Fat 8.4g Total Carbohydrate 6.7g Dietary Fiber 2.2g Total Sugars 3.1g Protein 8.1g

94)

Tempeh Taco Bites

Preparation Time: 5minutes Cooking Time: 45minutes Servings: 3 dozen Ingredients 8 ounces tempeh 3 tablespoons soy sauce 2 teaspoons ground cumin 1 teaspoon chili powder 1 teaspoon dried oregano 1 tablespoon olive oil ¹⁄ cup finely minced onion 2 garlic cloves, minced Salt and freshly ground black pepper 2 tablespoons tomato paste 1 chipotle chile in adobo, finely minced ¹⁄ cup hot water or vegetable broth, homemade or store-bought, plus more if needed 36 phyllo pastry cups, thawed ¹⁄ cup basic guacamole, homemade or store-bought 18 ripe cherry tomatoes, halved Directions In a medium saucepan of simmering water, cook the tempeh for 30 minutes. Drain well, then finely mince and place it in a bowl. Add the soy sauce, cumin, chili powder, and oregano. Mix well and set aside. In a medium skillet, heat the oil over medium heat. Add the onion, cover, and cook for 5 minutes. Stir in the garlic, then add the tempeh mixture and cook, stirring, for 2 to 3 minutes. Season with salt and pepper to taste. Set aside.

In a small bowl, combine the tomato paste, chipotle, and the hot water or broth. Return tempeh mixture to heat and in stir tomatochile mixture and cook for 10 to 15 minutes, stirring occasionally, until the liquid is absorbed. The mixture should be fairly dry, but if it begins to stick to the pan, add a little more hot water, 1 tablespoon at a time. Taste, adjusting seasonings if necessary. Remove from the heat. To assemble, fill the phyllo cups to the top with the tempeh filling, using about 2 teaspoons of filling in each. Top with a dollop of guacamole and a cherry tomato half and serve. Nutrition: Calories 132 Total Fat 8.4g Total Carbohydrate 6.7g Dietary Fiber 2.2g Total Sugars 3.1g Protein 8.1g

95)

Mushroom Croustades

Preparation Time: 10minutes Cooking Time: 10minutes Servings: 12 croustades Ingredients 12 thin slices whole-grain bread 1 tablespoon olive oil, plus more for brushing bread 2 medium shallots, chopped 2 garlic cloves, minced 12 ounces white mushrooms, chopped ¹⁄ cup chopped fresh parsley 1 teaspoon dried thyme 1 tablespoon soy sauce Directions Preheat the oven to 400°f. Using a 3-inch round pastry cutter or a drinking glass, cut a circle from each bread slice. Brush the bread circles with oil and press them firmly but gently into a mini-muffin tin. Bake until the bread is toasted, about 10 minutes. Meanwhile, in a large skillet, heat the 1 tablespoon oil over medium heat. Add the shallots, garlic, and mushrooms and sauté for 5 minutes to soften the vegetables. Stir in the parsley, thyme, and soy sauce and cook until the liquid is absorbed, about 5 minutes longer. Spoon the mushroom mixture into the croustade cups and return to the oven for 3 to 5 minutes to heat through. Serve warm. Nutrition: Calories 132 Total Fat 8.4g Total Carbohydrate 6.7g Dietary Fiber 2.2g Total Sugars 3.1g Protein 8.1g

96)

Stuffed Cherry Tomatoes

Preparation Time: 15minutes Cooking Time: 0minutes Servings: 6 Ingredients 2 pints cherry tomatoes, tops removed and centers scooped out 2 avocados, mashed Juice of 1 lemon ½ Red bell pepper, minced 4 green onions (white and green parts), finely minced 1 tablespoon minced fresh tarragon Pinch of sea salt Directions: Place the cherry tomatoes open-side up on a platter. In a small bowl, combine the avocado, lemon juice, bell pepper, scallions, tarragon, and salt. Stir until well combined. Scoop into the cherry tomatoes and serve immediately. Nutrition: Calories 166 Total Fat 8.4g Total Carbohydrate 6.7g Dietary Fiber 2.2g Total Sugars 3.1g Protein 8.1g

97)

Spicy Black Bean Dip

Preparation Time: 10minutes Cooking Time: 0minutes Servings: 2 cups Ingredients 1 (14-ounce) can black beans, drained and rinsed, or 1½ cups cooked Zest and juice of 1 lime 1 tablespoon tamari, or soy sauce ¼ Cup water ¼ Cup fresh cilantro, chopped 1 teaspoon ground cumin Pinch cayenne pepper Directions: Put the beans in a food processor (best choice) or blender, along with the lime zest and juice, tamari, and about ¼ cup of water. Blend until smooth, then blend in the cilantro, cumin, and cayenne. If you don’t have a blender or prefer a different consistency, simply transfer it to a bowl once the beans have been puréed and stir in the spices, instead of forcing the blender. Nutrition: Calories 192 Total Fat 8.4g Total Carbohydrate 6.7g Dietary Fiber 2.2g Total Sugars 3.1g Protein 13g

98)

French Onion Pastry Puffs

Preparation Time: 10minutes Cooking time: 35 minutes Servings:24 puffs Ingredients 2 tablespoons olive oil 2 medium sweet yellow onions, thinly sliced 1 garlic clove, minced 1 teaspoon chopped fresh rosemary Salt and freshly ground black pepper 1 tablespoon capers 1 sheet frozen vegan puff pastry, thawed 18 pitted black olives, quartered Directions In a medium skillet, heat the oil over medium heat. Add the onions and garlic, season with rosemary and salt and pepper to taste. Cover and cook until very soft, stirring occasionally, about 20 minutes. Stir in the capers and set aside. Preheat the oven to 400°f. Roll out the puff pastry and cut into 2- to 3-inch circles using a lightly floured pastry cutter or drinking glass. You should get about 2 dozen circles. Arrange the pastry circles on baking sheets and top each with a heaping teaspoon of onion mixture, patting down to smooth the top. Top with 3 olive quarters, arranged decoratively—either like flower petals emanating from the center or parallel to each other like 3 bars. Bake until pastry is puffed and golden brown, about 15 minutes. Serve hot. Nutrition: Calories 143

Total Fat 5.4g Total Carbohydrate 7.7g Dietary Fiber 2.2g Total Sugars 2.1g Protein 12.1g

99)

Cheezy Cashew–Roasted Red Pepper Toasts

Preparation Time: 15minutes Cooking Time: 0minutes Servings: 16 to 24 toasts Ingredients 2 jarred roasted red peppers 1 cup unsalted cashews ¹⁄ cup water 1 tablespoon soy sauce 2 tablespoons chopped green onions ¹⁄ cup Nutritional yeast 2 tablespoons balsamic vinegar 2 tablespoons olive oil Directions Use canapé or cookie cutters to cut the bread into desired shapes about 2 inches wide. If you don't have a cutter, use a knife to cut the bread into squares, triangles, or rectangles. You should get 2 to 4 pieces out of each slice of bread. Toast the bread and set aside to cool. Coarsely chop 1 red pepper and set aside. Cut the remaining pepper into thin strips or decorative shapes and set aside for garnish. In a blender or food processor, grind the cashews to a fine powder. Add the water and soy sauce and process until smooth. Add the chopped red pepper and puree. Add the green onions, Nutritional yeast, vinegar, and oil and process until smooth and well blended. Spread a spoonful of the pepper mixture onto each of the toasted bread pieces and top decoratively with the reserved pepper strips. Arrange on a platter or tray and serve. Nutrition: Calories 132

Total Fat 8.4g Total Carbohydrate 6.7g Dietary Fiber 2.2g Total Sugars 3.1g Protein 8.1g

100)

Baked Potato Chips

Preparation Time: 10minutes Cooking Time: 30minutes Servings: 4 Ingredients 1 large russet potato 1 teaspoon paprika ½ Teaspoon garlic salt ¼ Teaspoon vegan sugar ¼ Teaspoon onion powder ¼ Teaspoon chipotle powder or chili powder ⅛ Teaspoon salt ⅛ Teaspoon ground mustard ⅛ Teaspoon ground cayenne pepper 1 teaspoon canola oil ⅛ Teaspoon liquid smoke Directions: Wash and peel the potato. Cut into thin, 1/10-inch slices (a mandoline slicer or the slicer blade in a food processor is helpful for consistently sized slices). Fill a large bowl with enough very cold water to cover the potato. Transfer the potato slices to the bowl and soak for 20 minutes. Preheat the oven to 400ºf. Line a baking sheet with parchment paper. In a small bowl, combine the paprika, garlic salt, sugar, onion powder, chipotle powder, salt, mustard, and cayenne. Drain and rinse the potato slices and pat dry with a paper towel. Transfer to a large bowl. Add the canola oil, liquid smoke, and spice mixture to the bowl. Toss to coat.

Transfer the potatoes to the prepared baking sheet. Bake for 15 minutes. Flip the chips over and bake for 15 minutes longer, until browned. Transfer the chips to 4 storage containers or large glass jars. Let cool before closing the lids tightly. Nutrition: Calories 89 Total Fat 8.4g Total Carbohydrate 6.7g Dietary Fiber 2.2g Total Sugars 3.1g Protein 8.1g

101) Mushrooms Stuffed With Spinach And Walnuts Preparation Time: 10minutes Cooking Time: 6minutes Servings: 4 to 6 servings Ingredients 2 tablespoons olive oil 8 ounces white mushroom, lightly rinsed, patted dry, and stems reserved 1 garlic clove, minced 1 cup cooked spinach 1 cup finely chopped walnuts ¹⁄ cup unseasoned dry bread crumbs Salt and freshly ground black pepper Directions Preheat the oven to 400°f. Lightly oil a large baking pan and set aside. In a large skillet, heat the oil over medium heat. Add the mushroom caps and cook for 2 minutes to soften slightly. Remove from the skillet and set aside. Chop the mushroom stems and add to the same skillet. Add the garlic and cook over medium heat until softened, about 2 minutes. Stir in the spinach, walnuts, bread crumbs, and salt and pepper to taste. Cook for 2 minutes, stirring well to combine. Fill the reserved mushroom caps with the stuffing mixture and arrange in the baking pan. Bake until the mushrooms are tender and the filling is hot, about 10 minutes. Serve hot. Nutrition: Calories 152 Total Fat 8.4g Total Carbohydrate 6.7g Dietary Fiber 2.2g Total Sugars 3.1g Protein 8.1g

102)

Salsa Fresca

Preparation Time: 15minutes Cooking Time: 0minutes Servings: 4 Ingredients 3 large heirloom tomatoes or other fresh tomatoes, chopped ½ Red onion, finely chopped ½ Bunch cilantro, chopped 2 garlic cloves, minced 1 jalapeño, minced Juice of 1 lime, or 1 tablespoon prepared lime juice ¼ Cup olive oil Sea salt Whole-grain tortilla chips, for serving Directions: In a small bowl, combine the tomatoes, onion, cilantro, garlic, jalapeño, lime juice, and olive oil and mix well. Allow to sit at room temperature for 15 minutes. Season with salt. Serve with tortilla chips. The salsa can be stored in an airtight container in the refrigerator for up to 1 week. Nutrition: Calories 122 Total Fat 3g Total Carbohydrate 6.7g Dietary Fiber 2.2g Total Sugars 3.1g Protein 8.1g

103)

Guacamole

Preparation Time: 10minutes Cooking Time: 0minutes Servings: 2 Ingredients 2 ripe avocados 2 garlic cloves, pressed Zest and juice of 1 lime 1 teaspoon ground cumin Pinch sea salt Pinch freshly ground black pepper Pinch cayenne pepper (optional) Directions: Mash the avocados in a large bowl. Add the rest of the Ingredients and stir to combine. Try adding diced tomatoes (cherry are divine), chopped scallions or chives, chopped fresh cilantro or basil, lemon rather than lime, paprika, or whatever you think would taste good! Nutrition: Calories 258 Total Fat 8.4g Total Carbohydrate 6.7g Dietary Fiber 2.2g Total Sugars 3.1g Protein 8.1g

104)

Veggie Hummus Pinwheels

Preparation Time: 10minutes Cooking Time: 0minutes Servings: 3 Ingredients 3 whole-grain, spinach, flour, or gluten-free tortillas 3 large swiss chard leaves ¾ Cup edamame hummus or prepared hummus ¾ Cup shredded carrots Directions: Lay 1 tortilla flat on a cutting board. Place 1 swiss chard leaf over the tortilla. Spread ¼ cup of hummus over the swiss chard. Spread ¼ cup of carrots over the hummus. Starting at one end of the tortilla, roll tightly toward the opposite side. Slice each roll up into 6 pieces. Place in a single-serving storage container. Repeat with the remaining tortillas and filling and seal the lids. Nutrition: Calories 254 Total Fat 8.4g Total Carbohydrate 6.7g Dietary Fiber 2.2g Total Sugars 3.1g Protein 8.1g

105)

Asian Lettuce Rolls

Preparation Time: 15minutes Cooking Time: 5minutes Servings: 4 Ingredients 2 ounces rice noodles 2 tablespoons chopped thai basil 2 tablespoons chopped cilantro 1 garlic clove, minced 1 tablespoon minced fresh ginger Juice of ½ lime, or 2 teaspoons prepared lime juice 2 tablespoons soy sauce 1 cucumber, julienned 2 carrots, peeled and julienned 8 leaves butter lettuce Directions: Cook the rice noodles according to package Directions. In a small bowl, whisk together the basil, cilantro, garlic, ginger, lime juice, and soy sauce. Toss with the cooked noodles, cucumber, and carrots. Divide the mixture evenly among lettuce leaves and roll. Secure with a toothpick and serve immediately. Nutrition: Calories 175 Total Fat 8.4g Total Carbohydrate 6.7g Dietary Fiber 2.2g Total Sugars 3.1g Protein 8.1g

106)

Pinto-Pecan Fireballs

Preparation Time: 5minutes Cooking Time: 30minutes Servings: about 20 pieces Ingredients 1-¹⁄ cups cooked or 1 (15.5-ounce) can pinto beans, drained and rinsed ¹⁄ cup chopped pecans ¹⁄ cup minced green onions 1 garlic clove, minced 3 tablespoons wheat gluten flour (vital wheat gluten) 3 tablespoons unseasoned dry bread crumbs 4 tablespoons tabasco or other hot sauce ¹⁄ teaspoon salt ¹⁄ teaspoon ground cayenne ¹⁄ cup vegan margarine Directions Preheat the oven to 350°f. Lightly oil a 9 x 13-inch baking pan and set aside. Blot the drained beans well with a paper towel, pressing out any excess liquid. In a food processor, combine the pinto beans, pecans, green onions, garlic, flour, bread crumbs, 2 tablespoons of the tabasco, salt, and cayenne. Pulse until well combined, leaving some texture. Use your hands to roll the mixture firmly into 1-inch balls. Place the balls in the prepared baking pan and bake until nicely browned, about 25 to 30 minutes, turning halfway through. Meanwhile, in small saucepan, combine the remaining 2 tablespoons tabasco and the margarine and melt over low heat. Pour the sauce over the fireballs and bake 10 minutes longer. Serve immediately. Nutrition: Calories 221

Total Fat 8.4g Total Carbohydrate 6.7g Dietary Fiber 2.2g Total Sugars 3.1g Protein 8.1g

107)

Sweet Potato Biscuits

Preparation Time: 60minutes Cooking Time: 10minutes Servings: 12 biscuits Ingredients 1 medium sweet potato 3 tablespoons melted coconut oil, divided 1 tablespoon maple syrup 1 cup whole-wheat flour 2 teaspoons baking powder Pinch sea salt Directions: Bake the sweet potato at 350°F for about 45 minutes, until tender. Allow it to cool, then remove the flesh and mash. Turn the oven up to 375°F and line a baking sheet with parchment paper or lightly grease it. Measure out 1 cup potato flesh. In a medium bowl, combine the mashed sweet potato with 1½ tablespoons of the coconut oil and the maple syrup. Mix together the flour and baking powder in a separate medium bowl, then add the flour mixture to the potato mixture and blend well with a fork. On a floured board, pat the mixture out into a ½-inch-thick circle and cut out 1-inch rounds, or simply drop spoonfuls of dough and pat them into rounds. Put the rounds onto the prepared baking sheet. Brush the top of each with some of the remaining 1½ tablespoons melted coconut oil. Bake 10 minutes, or until lightly golden on top. Serve hot. Nutrition: Calories 116 Total Fat 8.4g Total Carbohydrate 6.7g

Dietary Fiber 2.2g Total Sugars 3.1g Protein 8.1g

Sides

108)

Almond Milk

Preparation Time: 10-20 minutes Cooking Time: 20 minutes plus overnight soaking Servings: 500ml Ingredients: Blanched almonds: 250g Maple syrup: 1 tsp Water: 500 ml Directions: Soaked almonds in the water overnight Add maple syrup, blanched almonds, and water to the blender and blend till smoothen Strain and discard the puree Shake before serving Nutrition: Carbs: 1.3g Protein: 1.4g Fats: 2.9g Calories: 35Kcal

109)

Almond Roasted Veggies Salad

Preparation Time: 10-20 minutes Cooking Time: 30 minutes Servings: 4 Ingredients: Carrots: 1 cup sliced Broccoli: 1 cup sliced Cauliflower: 1 cup sliced Olive oil: 1 tbsp Salt: as per your taste Pepper: as per your taste Almonds: 1 cup whole roasted For the Dressing: Lemon: 2 zest and juice Mirin: 2 tbsp Garlic: 1 clove crushed Extra-virgin olive oil: 2 tbsp Salt: as per your need Directions: Add all the vegetables to the baking tray, sprinkle salt and pepper, brush with olive oil and bake for 20 minutes Prepare the dressing by adding all the Ingredients: except oil and combine it slowly at the end whisking to gain the correct consistency Add vegetables to the tray and pour dressing and almonds from the top and serve Nutrition: Carbs: 11g Protein: 9.7g Fats: 25g Calories: 309Kcal

110)

Apple Almond Mix

Preparation Time: 10-20 minutes Cooking Time: 5 minutes Servings: 4 Ingredients: Apple: 4 peeled and diced into bite-sized chunks Almond: 1 cup grated Lime: 1 juiced Sea salt: ½ tsp Coconut yogurt to serve Directions: Place all the Ingredients: in a large bowl and shake them well Now serve it with some coconut yogurt if you desire Nutrition: Carbs: 31g Protein: 7.5g Fats: 18.3g Calories: 395Kcal

111)

Asian Cabbage Pickle

Preparation Time: 10-20 minutes Cooking Time: 20 minutes plus marinating Servings: 6 Ingredients: Red cabbage: 1 small Ginger: 4cm piece shredded Bird's-eye chilies: 2 Caster sugar: 50g Vinegar: 100ml Sesame oil: 2 tsp Black sesame seeds: 2 tsp Directions: Take a cabbage Remove the sagging outer leaves and quarter the cabbage Remove the core and put the remaining in a bowl along with ginger and some slit chilies Dissolved the sugar in the mixture of vinegar and sugar then pour 100 ml of water along with 1 teaspoon of salt Marinate the cabbage for 2 hours Take a bowl, drain the cabbage well and pour some sesame seeds and oil Nutrition: Carbs: 5.9g Protein: 1.6g Fats: 1.7g Calories: 53Kcal

112)

Avocado Chat

Preparation Time: 10-20 minutes Cooking Time: 5 minutes Servings: 4 Ingredients: Avocado: 4 peeled and diced into bite-sized chunks Chaat masala: 2 tsp Lime: 1 juiced Sea salt: ½ tsp Coconut yogurt to serve Directions: Place all the Ingredients: in a large bowl and shake them well Now serve it with some coconut yogurt if you desire Nutrition: Carbs:12 g Protein: 2.9g Fats: 21g Calories: 234Kcal

113)

Avocado Potstickers

Preparation Time: 10-20 minutes Cooking Time: 55 minutes Servings: 36 potstickers Ingredients: Edamame: 1lb cooked (shelled) Ripe avocado: 1 half reserved and one chopped Bok choy: 1 small stem and leaves separated and diced Ginger: 1 gm minced Circle-shaped wonton wrappers: about 36 sheets Garlic:3 cloves minced Coconut sugar: 1½ tbsp Scallions: 1 sliced Ground white pepper:¼ tsp Soy sauce: 2 tbsp Chili sauce: 1 tbsp Rice vinegar:½ tbsp Toasted sesame oil: ½ tbsp Directions: Take a blender and add half avocado and three quarters of edamame and blend Give them smooth consistency Add the mixture to the bowl and add the remaining edamame, avocado, bok choy, green onions, garlic, ginger, and seasonings Mix them all well Line the baking sheet with parchment paper and place and wonton wrappers Add the filling in the middle of the wrapper

Wet the wrapper corner and fold using fingers and do it will all the wrappers Bake till golden brown Nutrition: Carbs: 18 g Protein: 7 g Fats: 3 g Calories: 123 Kcal

114)

Avocado Peanut Salad

Preparation Time: 10-20 minutes Cooking Time: 30 minutes Servings: 4 Ingredients: Avocado: 2 cups diced Peanuts: ½ cup Lemon juice: 1 tbsp Mint: ¼ cup leaves torn For the Dressing: Vinegar: 2 tsp Garlic: 1 clove crushed Extra-virgin olive oil: 3 tbsp Tahini: 2 tbsp Lemon: 1 zest and juice Salt: as per your need Directions: Take a pan and add peanuts to roast them dry and crush using hand Prepare the dressing by adding all the Ingredients: except oil and combine it slowly at the end whisking to gain the correct consistency Add avocado to the serving tray Top with peanuts Sprinkle mint leaves and pour lemon juice and serve Nutrition: Carbs: 11.4g Protein: 5.7g Fats: 34g Calories: 379Kcal

115)

Avocado Protein Salad

Preparation Time: 10-20 minutes Cooking Time: 15 minutes Servings: 2 Ingredients: Kidney beans: 400g can drained and rinsed Avocado: 1 cut into small pieces Red chili: 1 chopped Cumin seeds: 1 tsp Salt: ½ tsp Red onion: 1/2 finely chopped Roasted red peppers: 3 chopped Olive oil Lime: 1 plus wedges to serve Rocket: 2 handfuls Pitta bread: 2 warmed Directions: Mix onion, avocado, peppers, beans, and chili in a bowl Take two tablespoons of olive oil and whisk it with lime juice while adding seasoning and cumin seeds Put it in the bowl and mix well Add the bean mixture to the rocket pile into 2 plates Best served with warm pittas Nutrition: Carbs: 61.4g Protein: 19.3g Fats: 28.4g Calories: 566Kcal

116)

Baked Vegetable Balls

Preparation Time: 10-20 minutes Cooking Time: 50 minutes Servings: 4 as a side dish Ingredients: Cauliflower: 1 cup florets Broccoli: 1 cup florets Spinach: 1 cup Potato: 1 cup Tahini: 2 tbsp Garlic: 1 clove Vinegar: 1 tbsp Pepper: as per your need Salt: as per your need Directions: Take a pan and boil salted water Add broccoli, cauliflower, garlic, and potato in the salted water and cover and cook for 30 minutes and add spinach at the end Drain and mash using a potato masher and add to the bowl Mix tahini, olive oil, vinegar, salt, pepper, and garlic together Add this dressing to the broccoli mixture and combine well Make small golf ball sized balls from this mixture Preheat the oven to 200C Add these ball to the baking sheet and brush with olive oil Bake for 20 minutes or till they turn golden Serve as a side dish Nutrition: Carbs: 11.8g Protein: 4.4g Fats: 4.3g Calories: 104Kcal

117)

Beetroot Hummus

Preparation Time: 10-20 minutes Cooking Time: 10 minutes Servings: 4 as a side dish Ingredients: Chickpeas: 400g tin drained and rinsed Cooked beetroots: 160g Tahini: 3 tbsp Garlic: 1 clove Lemon: 1½ juiced Extra-virgin olive oil: 3 tbsp, plus extra to serve Salt: as per your need Directions: Blend beetroot, chickpeas, tahini, olive oil, salt, and garlic together in a blender Add in lemon juice and mix Add to the serving bowl and top with extra olive oil Nutrition: Carbs: 12.8 g Protein: 7.8 g Fats: 16.7 g Calories: 245 Kcal

118)

Boiled Savory Potatoes

Preparation Time: 10-20 minutes Cooking Time: 30 minutes Servings: 4 as a side dish Ingredients: Potatoes: 2 peeled and diced Tahini: 3 tbsp Garlic: 1 clove Lemon: 1½ juiced Extra-virgin olive oil:1 tbsp Pepper: as per your need Salt: as per your need Spring onion: 2 tbsp chopped Directions: Take a pan and boil salt and water Add potato in the salted water and cover and cook for 20 minutes Drain and mash using a potato masher Add tahini, olive oil, salt, pepper, and garlic together in a blender Add in lemon juice and mix Spread boiled potatoes mash on the serving tray and top with this dressing Sprinkle spring onion on top Nutrition: Carbs:15.4g Protein: 3.4g Fats: 9.6g Calories:155 Kcal

119)

Beans Hummus and Olive Combo

Preparation Time: 10-20 minutes Cooking Time: 25 minutes Servings: 4 Ingredients: Beans: 660g washed and drained Raisins: 1½ tbsp Tahini: 50g Pitted kalamata olives: 15 roughly chopped Pine nuts: 1½ tbsp Garlic: total 3 cloves 2 crushed and 1 sliced Lemon juice: 2 tbsp Cumin seeds: ½ tsp Extra-virgin olive oil: 4 tbsp plus extra to serve Flat-leaf parsley: 1 tbsp chopped Salt: ¼ tsp Pepper: ¼ tsp Pittas to serve Directions: Take a food processor and add tahini and beans In a small pan, add 2 tablespoons of oil and add crushed garlic Just when the garlic starts producing the smell, transfer it to the food processor Also add lemon juice, pepper, and salt and whizz In the previously used pan, add the remaining oil and fry sliced garlic Remove the sliced garlic after a minute and add cumin, pine nuts, and raisins to the oil Cook for around 5 minutes and then remove from heat

Add the hummus in a small pan and warm it in the microwave Add to the serving bowl and top with nuts, olives, raisins, and extra olive oil Serve with bread or as a dressing to any other main course Nutrition: Carbs: 22.5 g Protein: 13.4 g Fats: 26.2 g Calories: 395 Kcal

120)

Beans Salad with Harissa Dressing

Preparation Time: 10-20 minutes Cooking Time: 20 minutes Servings: 2 Ingredients: Beans: 1 cup can rinsed and drained well Onion: 1 small diced Avocado: 1 small diced Salt: as per your taste Lemon juice: 2 tbsp Harissa: 2 tsp Olive oil: 1 tbsp Garlic: 1 clove crushed Flat-leaf parsley: 2 tbsp chopped Directions: Add garlic, lemon juice, harissa, and olive oil in a bowl and whisk Take a serving bowl and add beans, onion, avocado, salt and the sauce you made Add parsley from the top and serve Nutrition: Carbs: 37 g Protein: 10.45 g Fats: 18.1 g Calories: 336 Kcal

121)

Brinjal Pickle

Preparation Time: 10-20 minutes Cooking Time: 1 hour plus salting time Servings: 500 ml Ingredients: Brinjal: 500g Mild chili powder: 1 tsp Garlic: 10 cloves sliced Soft dark brown sugar: 150g Vegetable oil: 150ml Curry leaves: 12 For the Masala Paste: Malt vinegar: 120ml Black mustard seeds: 1 tsp Dried Kashmiri chilies: 12 Garlic: 10 cloves Cumin seeds: 1 tsp Ground turmeric: 2 tsp Directions: Take a bowl and mix brinjals with a lot of salt Add to a colander and leave for an hour and squeeze to drain the liquid Add all the paste Ingredients: to the blender and blend to make a paste Heat oil in a wok Add garlic and fry, then add curry leaves and masala paste, cook for 5 minutes Add in sugar and continue to mix till it dissolves Add in brinjals and chili powder and stir

Add salt and pepper and stir for 5 minutes Lower the heat and cook for 20-25 minutes with the cover Stir in between and wait for the oil to rise Cool and add to a sterilized jar Chill for a week and then use Nutrition: Carbs: 53g Protein: 0.4g Fats: 3.6g Calories: 53Kcal

122)

Broccoli Roasted Toasts

Preparation Time: 10-20 minutes Cooking Time: 45 minutes Servings: 4 Ingredients: Broccoli: 2 cup large florets Olive oil: 2 tbsp Cherry tomatoes: 1 cup sliced Sprigs thyme: 6 Onion: 4 thick slice Toasted sourdough: 4 slices Directions: Preheat the oven to medium heat Add broccoli to the bowl having thyme, olive oil, and salt Place in the oven and cook for 25 minutes Remove from the oven and spread on the toasted sourdough Top with cherry tomatoes and onion slices and serve Nutrition: Carbs: 39g Protein: 9.5g Fats: 8.6g Calories: 268Kcal

123)

Buddha Salad Bowl

Preparation Time: 10-20 minutes Cooking Time: 45 minutes plus cooling time Servings: 4 Ingredients: Cauliflower: 1 small divided into florets Rocket: ½ cup Pomegranate molasses: 3 tbsp Red cabbage: ½ small shredded Ready-cooked barley: 250g pack Caster sugar: 1 tbsp Small carrots: 8 thickly sliced Olive oil: 2 tbsp Vinegar: 3 tbsp Ground turmeric: 2 tsp Lemon juice: 1 tbsp Salt: as per your taste Pepper: as per your taste For the Spicy Tahini Dressing: Tahini: 2 tbsp Lemon juice: 2 tbsp Vegan yogurt: 4 tbsp Cumin seeds: ½ tsp dry roasted Garlic: ½ clove crushed Salt: ¼ tsp Boiling water: as per your need Directions: Take a bowl and add cabbage, vinegar, salt, pepper, and sugar combine well and leave for 30 minutes Heat the oven to 200C Add carrots and pomegranate in the bowl and brush with olive oil Add salt and pepper from the top and mix well

Take a bowl and mix olive oil 1 tablespoon with turmeric and combine well and toss in the cauliflower Take a large baking tray and cauliflower at one end and carrot on the other and bake for 20 minutes Let them cool down at the room temperature Cook barley as per packet instructions and season with lemon juice, pepper, and salt Combine all the dressing Ingredients: and pour in water bit by bit Add barley to the serving bowl, top with roasted vegetables, rocket, cabbage, and the dressing Nutrition: Carbs: 45.3 g Protein: 10.9 g Fats: 11.4 g Calories: 349 Kcal

124)

Butternut Squash Hummus

Preparation Time: 10-20 minutes Cooking Time: 10 minutes Servings: 4 as a side dish Ingredients: Chickpeas: 2 cups can drained and rinsed Butternut squash: 1 cup Tahini: 3 tbsp Garlic: 1 clove Lemon: 2 tbsp Extra-virgin olive oil: 3 tbsp, plus extra to serve Salt: as per your need Directions: Blend butternut squash, chickpeas, tahini, olive oil, salt, and garlic together in a blender Add in lemon juice and mix Add to the serving bowl and top with extra olive oil Nutrition: Carbs: 28 g Protein: 7.8 g Fats: 12.6 g Calories: 240Kcal

125)

Butternut Squash with Vegan Yogurt

Preparation Time: 10-20 minutes Cooking Time: 30 minutes Servings: 2 Ingredients: Olive oil: 1 tbsp Butternut squash: 2 cups Salt: as per your taste Smoked paprika: ½ tsp Vegan yogurt: ½ cup Directions: Take a pan and heat olive oil Take a bowl and add butternut squash, salt, paprika and mix well and add to the pan Fry on low heat for 20 minutes and turn in between Allow it to cool a bit and mix with yogurt Serve as a salad with the main dish Nutrition: Carbs:21.5 g Protein:3.2 g Fats: 8.27g Calories: 162.25Kcal

126)

Cabbage Jalapeño Salad

Preparation Time: 10-20 minutes Cooking Time: 15 minutes Servings: 4 Ingredients: Avocado: 2 cups diced Cabbage: 2 cups shredded Red onion: ¼ finely chopped Tomatoes: 2 small diced Fresh jalapeño chilies: 2 finely chopped Lime juice: 2 tbsp juice Garlic: ½ clove crushed Coriander: ¼ cup finely chopped Sea salt: 1 tsp Plain tortilla chips to serve Directions: Take a bowl and add onion, cabbage, avocado, chilies, garlic, and lime juice Add salt from the top, mix and leave for 5 minutes Add the remaining ingredient and combine well Serve with plain tortilla chips or with any other main Nutrition: Carbs: 19.5g Protein: 4.7g Fats: 11.5g Calories: 193Kcal

127)

Cauliflower Gochujang Salad

Preparation Time: 10-20 minutes Cooking Time: 45 minutes Servings: 2 Ingredients: Olive oil: 2 tbsp Cauliflower: 2 cups cut in big florets Gochujang: 2 tbsp Rice vinegar: 1 tbsp Sliced red pepper: 1 cup sliced Carrot: 2 sliced Salt: as per your taste Pepper: as per your taste Coriander: ¹⁄ cup chopped Directions: Preheat the oven 200C Add cauliflowers to the baking sheet and sprinkle seasoning and brush with olive oil Roast for 25 minutes till it turns golden and soft Remove from oven and brush with gochujang and cook in the oven again for 10 minutes Add to the bowl and mix with carrots and red bell pepper Season with salt, coriander, and pepper and pour vinegar from top Nutrition: Carbs: 9.5g Protein: 2.9g Fats: 14.5g Calories: 204Kcal

128)

Cauliflower and Squash Mix

Preparation Time: 10-20 minutes Cooking Time: 30 minutes Servings: 2 Ingredients: Olive oil: 2 tbsp Cauliflower: 2 cups cut in big florets Butternut Squash: 2 cups Rice vinegar: 1 tbsp Salt: as per your taste Pepper: as per your taste Dried oregano: 1 tsp Dried chili flakes: ½ tsp Directions: Take a pan and heat olive oil Take a bowl and add cauliflower, butternut squash, salt, pepper, and rice vinegar and mix well Fry on low heat for 20 minutes and turn in between When done sprinkle chili flakes and oregano on the top Nutrition: Carbs: 27 g Protein: 4.2g Fats: 14.5g Calories: 249Kcal

129)

Cauliflower with Bang Bang Sauce

Preparation Time: 10-20 minutes Cooking Time: 40 minutes Servings: 4 Ingredients: For the cauliflower: Cauliflower:1 head diced Rice crisp cereal:3 cups Rice flour:1/4 cup Garlic powder:1/4 tsp Ground black pepper:1/4 tsp Salt:1/4 tsp Neutral oil:1 tbsp Water:6 tbsp For the bang bang sauce: Vegan mayonnaise:1/4 cup Rice vinegar:1 tsp Sweet chili sauce:3 tbsp Hot sauce:1 tbsp Directions: Preheat the oven to 400F Line parchment paper on the baking sheet and spray with oil Make crumbs of the rice crisp cereal by pulsing in the food processor Mix the crumbs with black pepper, garlic powder, and salt Make a thin batter of the rice flour using water Now take a single cauliflower floret and dip in the rice flour mixture Then add it to the cereal crumbs to coat it Place them to the baking sheet one by one

Oil spray from the top and bake for 25 minutes Add all the sauce Ingredients: and mix well Serve the sauce and cauliflower together Nutrition: Carbs: 60 g Protein: 6g Fats: 4 g Calories: 296 Kcal

130)

Cauli Hummus

Preparation Time: 10-20 minutes Cooking Time: 10 minutes Servings: 4 as a side dish Ingredients: Chickpeas: 2 cups drained and rinsed Cauliflower: 1 cup diced Tahini: 3 tbsp Garlic: 1 clove Lemon: 2 tbsp Extra-virgin olive oil: 3 tbsp, plus extra to serve Salt: as per your need Directions: Roast cauliflower in the oven for 10 minutes Blend roasted cauliflower, chickpeas, tahini, olive oil, salt, and garlic together in a blender Add in lemon juice and mix Add to the serving bowl and top with extra olive oil Nutrition: Carbs: 23.75 g Protein: 8.05 g Fats: 12.5 g Calories: 226Kcal

Bonus Recipes

131)

White Sandwich Bread

Preparation time: 10 minutes Cooking time: 20 minutes Servings: 16 Ingredients: 1 cup warm water 2 tablespoons active dry yeast 4 tablespoons oil 2 ½ teaspoons salt 2 tablespoons raw sugar 1 cup warm almond milk 6 cups all-purpose flour Directions: Add warm water, yeast and sugar into a bowl and stir. Set aside for 5 minutes or until lots of tiny bubbles are formed, sort of frothy. Add flour and salt into a mixing bowl and stir. Pour the oil, yeast mix and milk and mix into dough. If the dough is too hard, add a little water, a tablespoon at a time and mix well each time. If the dough is too sticky, add more flour, a tablespoon at a time. Knead the dough for 8 minutes until soft and supple. You can use your hands or use the dough hook attachment of the stand mixer. Now spray some water on top of the dough. Keep the bowl covered with a towel. Let it rest until it doubles in size. Remove the dough from the bowl and place on your countertop. Punch the dough. Line a loaf pan with parchment paper. You can also grease with some oil if you prefer. You can use 2 smaller loaf pans if you want to make smaller loaves, like I did. Place the dough in the loaf pan. Now spray some more water on top of the dough. Keep the loaf pan covered with a towel. Let it rest until the dough doubles in size.

Bake in a preheated oven at 370° F for about 40 – 50 minutes or a toothpick when inserted in the center of the bread comes out without any particles stuck on it. Let it cool to room temperature. Cut into 16 equal slices and use as required. Store in a breadbox at room temperature. Nutrition: Calories 245 Total Fat 3g Total Carbohydrate 41.4g Dietary Fiber 17.1g Total Sugars 3.1g Protein 13.1g

132)

A Toast to Remember

Preparation time: 10 minutes Cooking time: 15 minutes Servings: 4 Ingredients: 8 oz black beans ¼ teaspoon sea salt 2 pieces whole-wheat toast ¼ teaspoon chipotle spice ¼ teaspoon black pepper 1 teaspoon garlic powder 1 freshly juiced lime 1 freshly diced avocado ¼ cup corn 3 tablespoons, finely diced onion ½ freshly diced tomato ¼ cup Fresh cilantro Directions: Mix the chipotle spice with the beans, salt, garlic powder, and pepper. Stir in the lime juice. Boil all of these until you have a thick and starchy mix. In a bowl, mix the corn, tomato, avocado, red onion, cilantro, and juice from the rest of the lime. Add some pepper and salt. Toast the bread and first spread the black bean mixture followed by the avocado mix. Take a bite of wholesome goodness! Nutrition: Calories 355 Total Fat 3g Total Carbohydrate 41.4g Dietary Fiber 17.1g Total Sugars 3.1g Protein 13.1g

133)

Tasty Panini

Preparation time: 5 minutes Cooking time: 0 minutes Servings: 1 Ingredients: ¼ cup hot water 1 teaspoon cinnamon ¼ cup raisins 2 teaspoons cacao powder 1 ripe banana 2 slices whole-grain bread ¼ cup natural peanut butter Directions: In a bowl, mix the cinnamon, hot water, raisins, and cacao powder. Spread the peanut butter on the bread. Cut the bananas and put them on the toast. Mix the raisin mixture in a blender and spread it on the sandwich. Nutrition: Calories 807 Total Fat 45g Total Carbohydrate 75.4g Dietary Fiber 53.1g Total Sugars 3.1g Protein 32.1g

134)

Tasty Oatmeal and Carrot Cake

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 1 Ingredients: 1 cup water ½ teaspoon cinnamon 1 cup rolled oats ¼ teaspoon salt ¼ cup raisins ½ cup shredded carrots 1 cup almond milk ¼ teaspoon allspice ½ teaspoon vanilla extract Toppings: ¼ cup chopped walnuts 2 tablespoons maple syrup 2 tablespoons shredded coconut Directions: Put a small pot on low heat and bring the non-dairy milk, oats, and water to a simmer. Now, add the carrots, vanilla extract, raisins, salt, cinnamon and allspice. You need to simmer all of the ingredients, but do not forget to stir them. You will know that they are ready when the liquid is fully absorbed into all of the ingredients (in about 7-10 minutes). Transfer the thickened dish to bowls. You can drizzle some maple syrup on top or top them with coconut or walnuts. Nutrition: Calories 1336 Total Fat 200g Total Carbohydrate 87.4g Dietary Fiber 64.1g Total Sugars 3.1g Protein 53.1g

135) Onion & Mushroom Tart with a Nice Brown Rice Crust Preparation time: 10 minutes Cooking time: 55 minutes Servings: 1 Ingredients: 1 ½ pounds mushrooms 1 cup short-grain brown rice 2 ¼ cups water ½ teaspoon ground black pepper 1 large onion 7 ounces extra-firm tofu 1 cup almond milk 2 teaspoons onion powder 1 tablespoon low-sodium soy 1 teaspoon molasses ¼ teaspoon ground turmeric ¼ cup white wine ¼ cup tapioca Directions: Cook the brown rice and put it aside for later use. Slice the onions into thin strips and sauté them in water until they are soft. Then, add the molasses, and cook them for a few minutes. Next, sauté the mushrooms in water. Once the mushrooms are cooked and they are soft, add the white wine or sherry. Cook everything for a few more minutes. In a blender, combine milk, tofu, arrowroot, turmeric, and onion powder till you have a smooth mixture On a pie plate, create a layer of rice, spreading evenly to form a crust. The rice should be warm and not cold. It will be easy to work

with warm rice. You can also use a pastry roller to get an even crust. With your fingers, gently press the sides. Take half of the tofu mixture and the mushrooms and spoon them over the tart dish. Smooth the level with your spoon. Now, top the layer with onions followed by the tofu mixture. You can smooth the surface again with your spoon. Sprinkle some black pepper on top. Bake the pie at 350°F for about 45 minutes. Toward the end, you can cover it loosely with tin foil. This will help the crust to remain moist. Allow the pie crust to cool down, so that you can slice it. If you are in love with vegetarian dishes, there is no way that you will not love this pie. Nutrition: Calories 1376 Total Fat 79g Total Carbohydrate 64.4g Dietary Fiber 34.1g Total Sugars 5.1g Protein 55.1g

136)

Perfect Breakfast Shake

Preparation time: 5 minutes Cooking time: 0 minutes Servings: 2 Ingredients: 3 tablespoons raw cacao powder 1 cup almond milk 2 bananas 3 tablespoons natural peanut butter Directions: Use a powerful blender to combine all the ingredients. Process everything until you have a smooth shake. Enjoy a hearty shake to kickstart your day. Nutrition: Calories 546 Total Fat 3g Total Carbohydrate 41.4g Dietary Fiber 17.1g Total Sugars 3.1g Protein 13.1g

137)

Beet Gazpacho

Preparation time: 10 minutes Cooking time: 2 minutes Servings: 4 Ingredients: ½ large bunch young beets with stems, roots and leaves 2 small cloves garlic, peeled, ¼ teaspoon Salt ¼ teaspoon Pepper ½ teaspoon liquid stevia ½ cup coconut milk kefir 1 teaspoon chopped dill ½ tablespoon canola oil 1 small red onion, chopped 1 tablespoon apple cider vinegar 2 cups vegetable broth or water 1 tablespoon chopped chives 1 scallion, sliced 1 cup Roasted baby potatoes Directions: Cut the roots and stems of the beets into small pieces. Thinly slice the beet greens. Place a saucepan over medium heat. Add oil. When the oil is heated, add onion and garlic and cook until onion turns translucent. Stir in the beets, roots and stem and cook for a minute. Add broth, salt and water and cover with a lid. Simmer until tender. Add stevia and vinegar and mix well. Taste and adjust the stevia and vinegar if required. Turn off the heat. Blend with an immersion blender until smooth.

Place the saucepan back over it. When it begins to boil, add beet greens and cook for a minute. Turn off the heat. Cool completely. Chill if desired. Add rest of the ingredients and stir. Serve in bowls with roasted potatoes if desired. Nutrition: Calories 245 Total Fat 3g Total Carbohydrate 41.4g Dietary Fiber 17.1g Total Sugars 3.1g Protein 13.1g

138)

Vegetable Rice

Preparation time: 7 minutes Cooking time: 15 minutes Servings: 4 Ingredients: ½ cup brown rice, rinsed 1 cup water ½ teaspoon dried basil 1 small onion, chopped 2 tablespoons raisins 5 ounces frozen peas, thawed 10 pieces pecans, halves and toasted 1 medium carrot, cut into matchsticks 4 green onions, cut into 1-inch pieces 1 tablespoon olive oil ½ teaspoon salt or to taste ¼ teaspoon Ground pepper or to taste

Directions: Place a small saucepan with water over medium heat. When it begins to boil, add rice and basil. Stir. When it again begins to boil, lower the heat and cover with a lid. Cook for 15 minutes until all the water is absorbed and rice is cooked. Add more water if you think the rice is not cooked well. Meanwhile, place a skillet over medium high heat. Add carrots, raisins and onions and sauté until the vegetables are crisp as well as tender. Stir in the peas, salt, and pepper. Add pecans and rice and stir. Serve. Nutrition: Calories 419 Total Fat 3g Total Carbohydrate 41.4g Dietary Fiber 17.1g Total Sugars 3.1g Protein 13.1g

139)

Courgette Risotto

Preparation time: 10 minutes Cooking time: 5 minutes Servings: 8 Ingredients: 2 tablespoons olive oil 4 cloves garlic, finely chopped 1.5 pounds Arborio rice 6 tomatoes, chopped 2 teaspoons chopped rosemary 6 courgettes, finely diced 1 ¼ cups peas, fresh or frozen 12 cups hot vegetable stock ¼ teaspoon Salt to taste ¼ teaspoon Freshly ground pepper Directions: Place a large heavy bottomed pan over medium heat. Add oil. When the oil is heated, add onion and sauté until translucent. Stir in the tomatoes and cook until soft. Next stir in the rice and rosemary. Mix well. Add half the stock and cook until dry. Stir frequently. Add remaining stock and cook for 3-4 minutes. Add courgette and peas and cook until rice is tender. Add salt and pepper to taste. Stir in the basil. Let it sit for 5 minutes. Serve hot. Nutrition: Calories 422 Total Fat 3g

Total Carbohydrate 41.4g Dietary Fiber 17.1g Total Sugars 3.1g Protein 13.1g

140) Cinnamon Peanut Butter Banana Overnight Oats Preparation time: 15 minutes Cooking time: 0 minutes Servings: 5 Ingredients: ½ cup Sliced Ripe Bananas 1 cup almond Milk ½ tsp Cinnamon 1 cup Oats 1 tbsp Peanut Butter Directions: Use any glass container or jar. Add milk, oats, and cinnamon to the container. Mix well. You can add more liquid or more oats depending on how thin or thick you may want it. Cover with lid or plastic wrap. Place in refrigerator for at least 3 hours. Add sliced bananas and peanut butter on top. Enjoy! Nutrition: Calories 205 Total Fat 3g Total Carbohydrate 41.4g Dietary Fiber 17.1g Total Sugars 3.1g Protein 13.1g

141) Savory Sweet Potato Hash with Black Beans Preparation time: 5 minutes Cooking time: 15 minutes Servings: 3 Ingredients: 1 cup Black Beans, cooked ¼ cup Chopped green onions 2 cups Diced Sweet Potatoes 1 cup Chopped Onion 2 cloves Minced Garlic 2 tsp Chili Powder 1/3 cup Vegetable Broth 4 tbsp Cilantro Directions: Sauté onions and garlic in non-stick skillet. Add one to two teaspoons of broth, and then add sweet potatoes and chili powder, Coat everything well. Cook until potatoes are soft and cooked through. Mix to keep from sticking by adding broth as needed. Add green onions and black beans. Cook for 15 minutes until beans are heated through. Adjust seasoning to personal preferences. Serve with cilantro on top. Enjoy! Nutrition: Calories 380 Total Fat 3g Total Carbohydrate 41.4g Dietary Fiber 17.1g Total Sugars 3.1g Protein 13.1g

142)

Nutty Breakfast Cookies

Preparation time: 5 minutes Cooking time: 10 minutes Servings: 12 Ingredients: 1 tsp Vanilla 1 tsp Cinnamon ½ cup filtered water 1 tsp Sunflower Seeds ¼ cup Maple syrup ½ cup Nut Butter 2 cups Rolled or Old Fashion Oats ¼ cup Raisins Ingredients: Heat oven to 350 degrees. Use parchment paper on a cookie sheet. Mix your warm water, and raisins. Let sit for five minutes. Lightly blend one cup of oats. In large bowl, add the other cup of oats with this mixture. Add nut butter to dry mixture. Make sure to create an even mix. Mix in chia/raisin and water mixture. Using a wooden spoon, blend well. Add sunflower seeds, maple syrup, cinnamon, and vanilla. Mix well. Use a scooper to scoop even amounts onto cookie sheet. Or with wet hands, form into small balls and flatten with a spoon. Let bake for 10 minutes. Once cool, keep in airtight container. Enjoy! Nutrition: Calories 117 Total Fat 3g Total Carbohydrate 41.4g Dietary Fiber 17.1g Total Sugars 3.1g Protein 13.1g

143)

Super Protein Chia Pudding

Preparation time: 5 minutes Cooking time: 0 minutes Servings: 4 Ingredients: ¼ tsp Vanilla 1/5 tsp Cinnamon ¼ cup Cooked Quinoa ¼ oz Chia Seeds ¾ cup almond Milk 2 tsps. Maple syrup ½ cup Hemp Seeds for topping ½ cup Chopped peanuts 1 mango Directions: Mix together, chia seeds, cooked quinoa, almond milk, cinnamon, and maple syrup. Put in a glass container, small mason jar or bowl Place in refrigerator and leave for about 2 hours. Once already set, add the mango toppings that you like. Enjoy! Nutrition: Calories 442 Total Fat 3g Total Carbohydrate 41.4g Dietary Fiber 17.1g Total Sugars 3.1g Protein 13.1g

144)

Cinnamon Apple Muffins

Preparation time: 10 minutes Cooking time: 25 minutes Servings: 12 Ingredients: ½ cup Apples, peeled and chopped ½ cup Raisins 1 tsp Apple Cider Vinegar ½ cup almond Milk 1 tsp Vanilla 1 tsp Cinnamon 1.5 cups Apple Sauce ½ cup Brown Sugar ¼ tsp All Spice ¼ tsp Salt 1 tsp Baking Powder 1 tsp Baking Soda 2 cups Whole Wheat Flour Directions: Heat oven to 350°F Mix together all dry ingredients into a big bowl. Set aside flour, sugar, salt, baking powder and soda, allspice, cinnamon. Mix together all wet ingredients in a smaller bowl using a whisk. Set aside apple sauce, milk, vanilla, and vinegar. Mix together both mixtures until smooth. Add apples and raisins; coat well. Scoop batter into silicone or non-stick muffin pan. Let bake for 25 minutes. Let cool. Enjoy! Nutrition: Calories 153 Total Fat 3g Total Carbohydrate 41.4g Dietary Fiber 17.1g Total Sugars 3.1g Protein 13.1g

145)

Carrot Cake-Like Overnight Oats

Preparation time: 15 minutes Cooking time: 0 minutes Servings: 5 Ingredients: ½ cup Shredded carrots 1 cup almond Milk ¼ tsp Cinnamon 1 cup Oats 1 tsp Pitted dates ¼ tsp Nutmeg 1/3 tsp Grated or dried Ginger ¼ tsp Vanilla ¼ tbsp Hemp Seeds Directions: Use any glass container or jar. Add all ingredients together in a container. Mix well. You can add more liquid or more oats depending on how thin or thick you may want it. Cover with lid or plastic wrap. Place in refrigerator for at least 3 hours. Once set, mix together. Enjoy! Nutrition: Calories 185 Total Fat 3g Total Carbohydrate 41.4g Dietary Fiber 17.1g Total Sugars 3.1g Protein 13.1g

146)

Fruity Muesli

Preparation time: 5 minutes Cooking time: 0 minutes Servings: 3 Ingredients: ½ cup Plant-Based Milk 2 tsp Maple Syrup ¼ cup Chopped Nuts ½ cup mango 1 cup sliced bananas 1 cup Rolled Oats Directions: In a bowl mix together milk, maple syrup, oats, fruit, and nuts. Add milk to eat immediately like cereal. Add milk and refrigerate for an overnight version. Enjoy! Nutrition: Calories 336 Total Fat 3g Total Carbohydrate 41.4g Dietary Fiber 17.1g Total Sugars 3.1g Protein 13.1g

147)

Easy Oat and Waffles

Preparation time: 30 minutes Cooking time: 0 minutes Servings: 10 Directions: 1/3 cup Ripe Mashed Bananas ½ tsp Cinnamon ¼ cup ground flax Seeds ½ cup unsweetened Almond Milk 2 cups Rolled Oats ¼ cup Lemon Zest 1 cup Sliced Bananas 1 cup Strawberries Directions: Using a food processor, mix oats, flax seeds, cinnamon, and lemon zest. Form a powder. Add milk and mashed bananas to make a thick batter. Using a preheated waffle iron add some of the batter and close lid. Repeat until finish batter. Top with fresh sliced fruit. Enjoy! Nutrition: Calories 115 Total Fat 3g Total Carbohydrate 41.4g Dietary Fiber 17.1g Total Sugars 3.1g Protein 13.1g

148)

Cauliflower with Peas

Preparation time: 15 minutes Cooking time: 15 minutes Servings: 3 Ingredients 2 medium tomatoes, chopped ¼ cup water 2 tablespoons olive oil 3 garlic cloves, minced ½ tablespoon fresh ginger, minced 1 teaspoon ground cumin 2 teaspoons ground coriander 1 teaspoon cayenne pepper ¼ teaspoon ground turmeric 2 cups cauliflower, chopped 1 cup fresh green peas, shelled Salt and ground black pepper, to taste ½ cup warm water Directions: In a blender, add tomato and ¼ cup of water and pulse until a smooth puree forms. Set aside. In a large skillet, heat the oil over medium heat and sauté the garlic, ginger, green chilies, and spices for about 1 minute. Add the cauliflower, peas, and tomato puree and cook, stirring for about 3–4 minutes. Add the warm water and bring to a boil. Reduce the heat to medium-low and cook, covered for about 8–10 minutes or until vegetables are done completely. Serve hot. Nutrition: Calories 163 Total Fat 10.1 g Saturated Fat 1.5 g Cholesterol 0 mg Sodium 79 mg Total Carbs 16.1 g

Fiber 5.6 g Sugar 6.7 g Protein 6 g

149)

Burgers with Mushroom Sauce

Preparation time: 25 minutes Cooking time: 30 minutes Servings: 2 Ingredients Patties ½ cup millet, rinsed 1 cup hot water 1 (14-ounce) can chickpeas, rinsed, drained, and mashed roughly 1 carrot, peeled and grated finely ½ of red bell pepper, seeded and chopped ½ of yellow onion, chopped 1 garlic clove, minced ½ tablespoon fresh cilantro, chopped ½ teaspoon curry powder Salt and ground black pepper, to taste 4 tablespoons chickpea flour 2 tablespoons canola oil Mushroom Sauce 2 cups unsweetened soymilk 2 tablespoons arrowroot flour 1 tablespoon low-sodium soy sauce Pinch of ground black pepper 1 teaspoon olive oil ¾ cup fresh button mushrooms, chopped 1 garlic clove, minced 2 tablespoons fresh chives, chopped Directions: For patties: heat a small non-stick pan over medium heat and toast the millet for about 5 minutes, stirring continuously. Add the hot water and bring to a rolling boil. Reduce the heat to low and simmer, covered for about 15 minutes.

Remove from the heat and set aside, covered for about 10 minutes. Uncover the pan and let the millet cool completely. After cooling, fluff the millet with a fork. In a large bowl, add the millet and remaining ingredients (except for chickpea flour and oil) and mix until well combined. Slowly, add the chickpea flour, 1 tablespoon at a time, and mix well. Make 4 equal-sized patties from the mixture. In a non-stick frying pan, heat the oil over medium heat and cook the patties for about 3–4 minutes per side, or until golden-brown. Meanwhile, for mushroom sauce: in a bowl, add the soymilk, flour, soy sauce, and black pepper and beat until smooth. Set aside. Heat the oil in a skillet over medium heat and sauté the mushrooms and garlic for about 3 minutes. Stir in the soymilk mixture and cook for about 8 minutes, stirring frequently. Stir in the chives and remove from the heat. Place 2 patties onto each serving plate and top with mushroom sauce. Serve immediately. Nutrition: Calories 713 Total Fat 24.2 g Saturated Fat 2.3 g Cholesterol 0 mg Sodium 674 mg Total Carbs 92 g Fiber 17.1 g Sugar 8.5 g Protein 29.5 g

150)

Rice & Lentil Loaf

Preparation time: 20 minutes Cooking time: 1 hour 50 minutes Servings: 6 Ingredients 1¾ cups plus 2 tablespoons water, divided ½ cup wild rice ½ cup brown lentils Salt, to taste ½ teaspoon Italian seasoning 1 medium yellow onion, chopped 1 celery stalk, chopped 6 cremini mushrooms, chopped 4 garlic cloves, minced ¾ cup rolled oats ½ cup walnuts, chopped finely ¾ cup sugar-free ketchup ½ teaspoon red pepper flakes, crushed 1 teaspoon fresh rosemary, minced 2 teaspoons fresh thyme, minced Directions: In a pan, add 1¾ cups of the water, rice, lentils, salt, and Italian seasoning over medium-high heat and bring to a rolling boil. Reduce the heat to low and cook, covered for about 45 minutes. Remove the pan from heat and set aside, covered for at least 10 minutes. Preheat your oven to 350ºF and line a 9x5-inch loaf pan with parchment paper.

In a skillet, heat the remaining water over medium heat and sauté the onion, celery, mushrooms, and garlic for about 4–5 minutes. Remove from the heat and set aside to cool slightly. In a large bowl, add the oats, walnuts, ketchup, and fresh herbs and mix until well combined. Add the rice mixture and vegetable mixture and mix well. In a blender, add the mixture and pulse until just a chunky mixture forms. Place the mixture into the prepared loaf pan evenly. With a piece of foil, cover the loaf pan and bake for about 40 minutes. Uncover and bake for 20 minutes more, or until top becomes goldenbrown. Remove from the oven and place the loaf pan onto a wire rack for about 10 minutes. Carefully, invert the loaf onto a platter. Cut into desired sized slices and serve. Nutrition: Calories 254 Total Fat 7.5 g Saturated Fat 0.6 g Cholesterol 0 mg Sodium 269 mg Total Carbs 38.6 g Fiber 8.5 g Sugar 8.9 g Protein 11.5 g

151)

Chickpeas with Swiss Chard

Preparation time: 15 minutes Cooking time: 15 minutes Servings: 4 Ingredients 2 tablespoons olive oil 1 medium yellow onion, chopped 4 garlic cloves, minced 1 teaspoon dried thyme, crushed 1 teaspoon dried oregano, crushed ½ teaspoon paprika 1 cup tomato, chopped finely 2½ cups canned chickpeas, rinsed and drained 5 cups Swiss chard 2 tablespoons water 2 tablespoons fresh lemon juice Salt and ground black pepper, to taste 3 tablespoons fresh basil, chopped Directions: Heat the olive oil in a skillet over medium heat and sauté onion for about 6–8 minutes. Add the garlic, herbs, and paprika and sauté for about 1 minute. Add the Swiss chard and 2 tablespoons water and cook for about 2–3 minutes. Add the tomatoes and chickpeas and cook for about 2–3 minutes. Add in the lemon juice, salt, and black pepper, and remove from the heat. Serve hot with the garnishing of basil. Nutrition: Calories 260 Total Fat 8.6 g Saturated Fat 1.1 g Cholesterol 0 mg Sodium 178 mg Total Carbs 34 g Fiber 8.6 g Sugar 3.1 g Protein 12 g

152)

Spicy Black Beans

Preparation time: 15 minutes Cooking time: 1 hour 25 minutes Servings: 5 Ingredients 4 cups water 1½ cups dried black beans, soaked for 8 hours and drained ½ teaspoon ground turmeric 3 tablespoons olive oil 1 small red onion, chopped finely 1 green chili, chopped 1 (1-inch) piece fresh ginger, minced 2 garlic cloves, minced 1½ tablespoons ground coriander 1 teaspoon ground cumin ½ teaspoon cayenne pepper Salt, to taste 2 medium tomatoes, chopped finely ¼ cup coconut cream ½ cup fresh cilantro, chopped Directions: In a large pan, add water, black beans, and turmeric, and bring to a boil on high heat. Now, reduce the heat to low and cook, covered for about 1 hour or until desired doneness of beans. Meanwhile, in a skillet, heat the oil over medium heat and sauté the onion for about 4–5 minutes. Add the green chili, ginger, garlic, spices, and salt, and sauté for about 1–2 minutes.

Stir in the tomatoes and cook for about 10 minutes, stirring occasionally. Transfer the tomato mixture into the pan with black beans and stir to combine. Reduce the heat to medium-low and cook for about 20–25 minutes. Serve hot with the garnishing of coconut cream and cilantro. Nutrition: Calories 344 Total Fat 11.9 g Saturated Fat 3.8 g Cholesterol 0 mg Sodium 50 mg Total Carbs 48.5 g Fiber 10 g Sugar 10.8 g Protein 13.6 g

153)

Mixed Bean Soup

Preparation time: 20 minutes Cooking time: 45 minutes Servings: 12 Ingredients ¼ cup vegetable oil 1 large onion, chopped 1 large sweet potato, peeled and cubed 3 carrots, peeled and chopped 3 celery stalks, chopped 3 garlic cloves, minced 2 teaspoons dried thyme, crushed 1 (4-ounce) can green chilies 2 jalapeño peppers, chopped 1 tablespoon ground cumin 4 large tomatoes, chopped finely 2 (16-ounce) cans great northern beans, rinsed and drained 2 (15¼-ounce) cans red kidney beans, rinsed and drained 1 (15-ounce) can black beans, drained and rinsed 9 cups homemade vegetable broth 1 cup fresh cilantro, chopped Directions: In a Dutch oven, heat the oil over medium heat and sauté the onion, sweet potato, carrots, and celery for about 6–8 minutes. Add the garlic, thyme, green chilies, jalapeño peppers, and cumin and sauté for about 1 minute. Add in the tomatoes and cook for about 2–3 minutes. Add the beans and broth and bring to a boil over medium-high heat.

Cover the pan with lid and cook for about 25–30 minutes. Stir in the cilantro and remove from heat. Serve hot. Nutrition: Calories 563 Total Fat 6.8 g Saturated Fat 1.4 g Cholesterol 0 mg Sodium 528 mg Total Carbs 90 g Fiber 31.5 g Sugar 11 g Protein 32.4 g

154)

Barley & Lentil Stew

Preparation time: 20 minutes Cooking time: 50 minutes Servings: 8 Ingredients 2 tablespoons olive oil 2 carrots, peeled and chopped 1 large red onion, chopped 2 celery stalks, chopped 2 garlic cloves, minced 1 teaspoon ground coriander 2 teaspoons ground cumin 1 teaspoon cayenne pepper 1 cup barley 1 cup red lentils 5 cups tomatoes, chopped finely 5–6 cups homemade vegetable broth 6 cups fresh spinach, torn Salt and ground black pepper, to taste Directions: In a large pan, heat the oil over medium heat and sauté the carrots, onion, and celery for about 5 minutes. Add the garlic and spices and sauté for about 1 minute. Add the barley, lentils, tomatoes, and broth and bring to a rolling boil. Reduce the heat to low and simmer, covered for about 40 minutes. Stir in the spinach, salt, and black pepper, and simmer for about 3– 4 minutes. Serve hot. Nutrition: Calories 264 Total Fat 5.8 g Saturated Fat 1 g Cholesterol 0 mg Sodium 540 mg Total Carbs 41.1 g

Fiber 14.1 g Sugar 5.8 g Protein 14.3 g

155)

Chickpea & Pasta Curry

Preparation time: 15 minutes Cooking time: 40 minutes Servings: 5 Ingredients 10 ounces whole-wheat pasta 1 tablespoon vegetable oil 1 medium white onion, chopped 3 garlic cloves, minced 1 teaspoon dried basil, crushed 1 tablespoon curry powder ¼ teaspoon red pepper flakes, crushed 2 pounds ripe tomatoes, chopped 4 cups cauliflower, cut into bite-sized pieces 1 medium red bell pepper, seeded and sliced thinly 1 cup water ½ cup black raisins 1 (15-ounce) can chickpeas, drained and rinsed 1 cup fresh baby spinach ¼ cup fresh parsley, chopped Salt, to taste Directions: In a pan of the salted boiling water, add the pasta and cook for about 8–10 minutes, or according to the package’s directions. Drain the pasta well and set aside. Heat the oil in a large cast-iron skillet over medium heat and sauté the onion for about 4–5 minutes. Add the garlic, basil, curry powder, and red pepper flakes and sauté for about 1 minute.

Stir in the tomatoes, cauliflower, bell pepper, and water, and bring to a gentle boil. Reduce the heat to medium-low and simmer, covered for about 15–20 minutes. Stir in the raisins and chickpeas and cook for about 5 minutes. Add the spinach and cook for about 3–4 minutes. Stir in the pasta and remove from the heat. Serve hot. Nutrition: Calories 450 Total Fat 5.3 g Saturated Fat 0.6 g Cholesterol 0 mg Sodium 102 mg Total Carbs 85 g Fiber 11.7 g Sugar 17.5 g Protein 17.7 g

156)

3-Bean Chili

Preparation time: 15 minutes Cooking time: 1 hour Servings: 6 Ingredients 2 tablespoons olive oil 1 green bell pepper, seeded and chopped 2 celery stalks, chopped 1 scallion, chopped 3 garlic cloves, minced 1 teaspoon dried oregano, crushed 1 tablespoon red chili powder 2 teaspoons ground cumin 1 teaspoon red pepper flakes, crushed 1 teaspoon paprika 1 teaspoon ground turmeric 1 teaspoon onion powder 1 teaspoon garlic powder Salt and ground black pepper, to taste 4½ cups tomatoes, chopped finely 4 cups water 1 (16-ounce) can red kidney beans, rinsed and drained 1 (16-ounce) can cannellini beans, rinsed and drained ½ of (16-ounce) can black beans, rinsed and drained 1 jalapeño pepper, seeded and chopped Directions: In a large pan, heat oil over medium heat and cook the bell peppers, celery, scallion, and garlic for about 8–10 minutes, stirring frequently.

Add the oregano, spices, salt, black pepper, tomatoes, and water, and bring to a boil. Simmer for about 20 minutes. Stir in the beans and jalapeño pepper and simmer for about 30 minutes. Serve hot. Nutrition: Calories 342 Total Fat 6.1 g Saturated Fat 0.9 g Cholesterol 0 mg Sodium 79 mg Total Carbs 56 g Fiber 21.3 g Sugar 6 g Protein 20.3 g

157)

Rice Paella

Preparation time: 20 minutes Cooking time: 20 minutes Servings: 4 Ingredients 1 cup brown rice Pinch of saffron 3 tablespoons warm water 6 cups homemade vegetable broth 1 tablespoon olive oil 1 large yellow onion, chopped 1 medium green bell pepper, seeded and sliced 1 medium red bell pepper, seeded and sliced 1 cup carrot, peeled and sliced thinly lengthwise 4 garlic cloves, sliced thinly ¾ cup fresh tomatoes, crushed 2 tablespoons sugar-free tomato paste ½ tablespoon hot paprika 2 cups green beans, trimmed and halved 1 cup black olives, pitted ¼ cup fresh parsley, chopped Salt and ground black pepper, to taste Directions: In a large pan of salted boiling water, add the rice and cook for about 20 minutes. Drain the rice and set aside. In a small bowl, mix together the saffron threads and warm water. Set aside. In a small pan, add the broth and bring to a gentle simmer.

Reduce the heat to low to keep the broth warm. Meanwhile, in a large cast-iron skillet, heat the oil and sauté the onions for about 4–5 minutes. Add the bell peppers, carrots, and garlic slices, and cook for about 7 minutes. Stir in the saffron mixture, tomatoes, tomato paste, paprika, salt, and black pepper, and cook for about 2–3 minutes. Add the green beans and stir to combine. Stir in the cooked rice and broth and bring to a boil. Simmer for about 20 minutes, or until all the liquid is absorbed. Stir in the olives and parsley and cover the pan. Remove from the heat and set aside, covered for about 5–10 minutes before serving. Nutrition: Calories 377 Total Fat 11.1 g Saturated Fat 1.6 g Cholesterol 0 mg Sodium 1400 mg Total Carbs 60.2 g Fiber 9.2 g Sugar 10.7 g Protein 13.7 g

158)

Baked Beans

Preparation time: 15 minutes Cooking time: 50 minutes Servings: 4 Ingredients 1 tablespoon olive oil ½ cup green bell pepper, seeded and chopped ½ cup white onion, chopped 3 garlic cloves, minced Salt, to taste 1¼ cups sugar-free tomato sauce 5 tablespoons pure maple syrup ¼ cup water 1 tablespoon liquid smoke ¼ cup Worcestershire sauce Ground black pepper, to taste 2 (14-ounce) cans great northern beans, rinsed and drained Directions: Preheat the oven to 325ºF. In a large cast-iron skillet, heat oil over medium heat and cook the bell pepper, onion, garlic, and a little salt for about 4–5 minutes. Add the remaining ingredients (except the beans) and stir to combine. Add the beans and gently stir to combine. Transfer the skillet into the oven and bake for about 30–45 minutes. Serve hot. Nutrition: Calories 322

Total Fat 5.3 g Saturated Fat 0.5 g Cholesterol 0 mg Sodium 683 mg Total Carbs 59.1 g Fiber 14.8 g Sugar 24.1 g Protein 10 g

159)

Chickpeas with Veggies

Preparation time: 15 minutes Cooking time: 35 minutes Servings: 6 Ingredients 2 (15-ounce) cans chickpeas, rinsed and drained 5 sweet potatoes, peeled and cubed 2 tablespoons olive oil 1 teaspoon dried basil, crushed ½ teaspoon garlic powder Salt and ground black pepper, to taste 3 cups fresh baby spinach Directions: Preheat the oven to 425ºF. Line a baking dish with parchment paper. In a large bowl, add all ingredients (except for spinach) and toss to coat well. Spread chickpea mixture onto the prepared baking dish in a single layer. Bake for about 30–35 minutes, stirring after every 10 minutes. Remove from the oven and immediately, stir in the spinach. Cover the baking dish for about 5 minutes before serving. Nutrition: Calories 344 Total Fat 6.1 g Saturated Fat 0.7 g Cholesterol 0 mg Sodium 100 mg Total Carbs 60.1 g Fiber 11.4 g Sugar 0.8 g Protein 11 g

160)

Summer Harvest Pizza

Preparation Time: 20 minutes Cooking Time: 15 minutes Servings: 2 Ingredients: 1 Lavash flatbread, whole grain 4 Tbsp Feta spread, store-bought ½ cup cheddar cheese, shredded ½ cup corn kernels, cooked ½ cup beans, cooked ½ cup fire-roasted red peppers, chopped Directions: Preheat oven to 350ºF. Cut Lavash into two halves. Bake crusts on a pan in the oven for 5 minutes. Spread feta spread on both crusts. Top with remaining ingredients. Bake for another 10 minutes. Nutrition: Calories 230 Carbohydrates 23 g Fats 15 g Protein 11 g

161) Whole Wheat Pizza with Summer Produce Preparation Time: 15 minutes Cooking Time: 15 minutes Servings: 2 Ingredients: 1 pound whole wheat pizza dough 4 ounces goat cheese 2/3 cup blueberries 2 ears corn, husked 2 yellow squash, sliced 2 Tbsp olive oil Directions: Preheat the oven to 450°F. Roll the dough out to make a pizza crust. Crumble the cheese on the crust. Spread remaining ingredients, then drizzle with olive oil. Bake for about 15 minutes. Serve. Nutrition: Calories 470 Carbohydrates 66 g Fats 18 g Protein 17 g

162)

Spicy Chickpeas

Preparation Time: 15 minutes Cooking Time: 20 minutes Servings: 8 Ingredients: 1 Tbsp extra-virgin olive oil 1 yellow onion, diced 1 tsp curry ¼ tsp allspice 1 can diced tomatoes 2 cans chickpeas, rinsed, drained Salt, cayenne pepper, to taste Directions: Simmer onions in 1 Tbsp oil for 4 minutes. Add allspice and pepper, cook for 2 minutes. Stir in tomatoes, and cook for another 2 minutes. Add chickpeas, and simmer for 10 minutes. Season with salt, and serve. Nutrition: Calories 146 Carbohydrates 25 g Fats 3 g Protein 5 g

163)

Farro with Pistachios & Herbs

Preparation Time: 20 minutes Cooking Time: 45 minutes Servings: 10 Ingredients: 2 cups farro 4 cups water 1 tsp kosher salt, divided 2½ Tbsp extra-virgin olive oil 1 onion, chopped 2 cloves garlic, minced ½ tsp ground pepper, divided ½ cup parsley, chopped 4 oz salted shelled pistachios, toasted, chopped Directions: Combine farro, water, and ¾ tsp salt, simmer for 40 minutes. Cook onion and garlic in 2 Tbsp oil for 5 minutes. Combine ½ tsp oil, ¼ tsp pepper, parsley, pistachios, and toss well. Combine all. Season with salt and pepper. Nutrition: Calories 220 Carbohydrates 30 g Fats 9 g Protein 8 g

164)

Millet and Teff with Squash & Onions

Preparation Time: 10 minutes Cooking Time: 20 minutes Servings: 6 Ingredients: 1 cup millet ½ cup teff grain 4½ cups of water 1 onion, sliced 1 butternut squash, chopped Sea salt, to taste Directions: Rinse millet, and put in a large pot. Add remaining ingredients. Mix well. Simmer 20 minutes until all the water is absorbed. Serve hot. Nutrition: Calories 200 Carbohydrates 40 g Fats 2 g Protein 6 g

165)

Brown Rice Tabbouleh

Preparation Time: 20 minutes Cooking Time: 0 minutes Servings: 6 Ingredients: 3 cups brown rice, cooked ¾ cup cucumber, chopped ¾ cup tomato, chopped ¼ cup mint leaves, chopped ¼ cup green onions, sliced ¼ cup olive oil ¼ cup lemon juice Salt, pepper, to taste Directions: Combine all ingredients in a large bowl. Toss well and chill for 20 min. Nutrition: Calories 201; Carbohydrates 25 g; Fats 10 g; Protein 3 g

166)

Healthy Hoppin’ John

Preparation Time: 15 minutes Cooking Time: 1 hour Servings: 4 Ingredients: 1 Tbsp extra-virgin olive oil 1 onion, diced 2 garlic cloves, minced 1 cup of dried black-eyed peas 1 cup brown rice, uncooked 4 cups water Salt, pepper, to taste Directions: Cook the onions and garlic in oil for 3 minutes. Combine the peas, salt, brown rice, and 4 cups of water and bring to a boil. Add pepper. Simmer for 45 minutes. Serve hot. Nutrition: Calories 248 Carbohydrates 47 g Fats 5 g Protein 6 g

167)

Beans & Greens Bowl

Preparation Time: 2 minutes Cooking Time: 2 minutes Servings: 1 Ingredients: 1½ cups curly kale, washed, chopped ½ cup black beans, cooked ½ avocado 2 Tbsp feta cheese, crumbled Directions: Mix the kale and black beans in a microwavable bowl and heat for about 1 ½ minute. Add the avocado and stir well. Top with feta. Nutrition: Calories 340 Carbohydrates 32 g Fats 19 g Protein 13 g

168)

Black Beans & Brown Rice

Preparation Time: 2 minutes Cooking Time: 45 minutes Servings: 4 Ingredients: 4 cups water 2 cups brown rice, uncooked 1 can no-salt black beans 3 cloves garlic, minced Directions: Bring the water and rice to boil, simmer for 40 minutes. In a pan, cook the black beans with their liquid and the garlic for 5 minutes. Toss the rice and beans together, and serve. Nutrition: Calories 220 Carbohydrates 45 g Fats 1.5 g Protein 7 g

169) Yucatan Bean & Pumpkin Seed Appetizer Preparation Time: 10 minutes Cooking Time: 3 minutes Servings: 8 Ingredients: ¼ cup pumpkin seeds 1 can white beans 1 tomato, chopped 1/3 cup onion, chopped 1/3 cup cilantro, chopped 4 Tbsp lime juice Salt, pepper, to taste Directions: Toast the pumpkin seeds for 3 minutes to lightly brown. Let cool, and then chop in a food processor. Mix in the remaining ingredients. Season with salt and pepper, and serve. Nutrition: Calories 12 g Fats 2 g Carbohydrates 12 g Protein 5 g

170)

Butter Bean Hummus

Preparation Time: 5 minutes Cooking Time: 0 minutes Servings: 4 Ingredients: 1 can butter beans, drained, rinsed 2 garlic cloves, minced ½ lemon, juiced 1 Tbsp olive oil 4 sprigs of parsley, minced Sea salt, to taste Directions: Blend all ingredients in a food processor into a creamy mixture. Serve as a dip for bread, crackers, or any types of vegetables. Nutrition: Calories 150 Carbohydrates 23 g Fats 4 g Protein 8 g

171)

Greek-style Gigante Beans

Preparation Time: 8 hours 5 minutes Cooking Time: 10 hours Servings: 10 Ingredients: 12 ounces gigante beans 1 can tomatoes with juice, chopped 2 stalks celery, diced 1 onion, diced 4 garlic cloves, minced Salt, to taste Directions: Soak beans in water for 8 hours. Combine drained beans with the remaining ingredients. Stir, and pour water to cover. Cook for 10 hours on low. Season with salt, and serve. Nutrition: Calories 63 Carbohydrates 13 g Fats 2 g Protein 4 g

172)

Brown Rice & Red Beans & Coconut Milk

Preparation Time: 10 minutes Cooking Time: 1 hour Servings: 6 Ingredients: 2 cups brown rice, uncooked 4 cups water 1 Tbsp olive oil 1 onion, diced 3 cloves garlic, minced 2 cans red beans 1 can coconut milk Directions: Bring brown rice in water to a boil, then simmer for 30 minutes. Sauté onion in olive oil. Add garlic and cook until golden. Mix the onions and garlic, beans, and coconut milk into the rice. Simmer for 15 minutes. Serve hot. Nutrition: Calories 280 Carbohydrates 49 g Fats 3 g Protein 8 g

173)

Black-Eyed Peas with Herns

Preparation Time: 10 minutes Cooking Time: 1 hour Servings: 8 Ingredients: 2 cans no-sodium black-eyed beans ½ cup extra-virgin olive oil 1 cup parsley, chopped 4 green onions, sliced 2 carrots, grated 2 Tbsp tomato paste 2 cups water Salt, pepper, to taste Directions: Drain the beans, reserve the liquid. Sauté beans, parsley, onions, and carrots in oil for 3 minutes. Add remaining ingredients, 2 cups reserved beans liquid, and water. Cook for 30 minutes. Season with salt, pepper and serve. Nutrition: Calories 230 Carbohydrates 23 g Fats 15 g Protein 11 g

174)

Strawberry Mango Shave Ice

Preparation Time: 5 hours 30 minutes Cooking Time: 0 minutes Servings: 3 Ingredients: ½ cup superfine sugar, divided 1½ cups mango juice 1 diced mango 32 oz diced strawberries ½ cup coconut, toasted Directions: Add one cup of water and sugar to a pot over high heat and boil. Remove from heat and add two more cups of water. Freeze this mixture stirring once in 40 minutes. Take a blender and add all remaining ingredients and blend until smooth. Strain into a container with a pouring spout. For serving, add ice into glasses and pour juice and mixture over them. Serve and enjoy. Nutrition: Calories 366 Fat 5.5 g Carbohydrates 82.4 g Protein 2.7 g

175)

Chocolate Avocado Mousse

Preparation Time: 10 minutes Cooking Time: 10 minutes Servings: 6 Ingredients: 1¼ cups almond milk, unsweetened 1 lb. dark chocolate, chopped 4 ripe avocados, peeled and chopped ¼ cup syrup of agave 1 tbsp orange zest, finely grated 2 tbsp puffed quinoa 2 tsp sea salt 2 tsp pepper flakes 1 tbsp olive oil Directions: Heat almond milk in a saucepan. After 5 to 10 minutes, add in chopped chocolate. Take all remaining ingredients and blend them till they become smooth. Mix both and let cool for a while. Refrigerate for about 2 hours before serving. Nutrition: Calories 540 Fat 43.5 g Carbohydrates 61.2 g Protein 6.1 g

176)

Fudge

Preparation Time: 10 minutes Cooking Time: 5 minutes Servings: 18 Ingredients: 1 cup vegan chocolate chips ½ cup soy milk Directions: Line an 8-inch portion skillet with wax paper. Set aside. Clear some space in your refrigerator for this dish as you will need it later. Melt chocolate chips in a double boiler or add chocolate and almond spread to a medium, microwave-safe bowl. Melt it in the microwave in 20-second increments until chocolate melts. In between each 20second burst, stir the chocolate until it is smooth. Empty the melted chocolate mixture into the lined skillet. Tap the sides of the skillet to make sure the mixture spreads into an even layer. Alternatively, use a spoon to make swirls on top. Move skillet to the refrigerator until it is firm. Remove the skillet from the refrigerator and cut fudge into 18 squares. Nutrition: Calories 21 Fats 1.2 g Carbohydrates 2.2 g Protein 0.2 g

177)

Chocolate Chip Cookies

Preparation Time: 20 minutes Cooking Time: 0 minutes Servings: 20 Ingredients: 1½ cups roasted, salted cashews 8 oz pitted Medjool dates 3 tbsp coconut oil 2 tsp vanilla extract 2 cups old-fashioned oats 1 cup semi-sweet or dark chocolate chips Directions: Line a baking sheet with parchment paper. In the bowl of a food processor, add the cashews, dates, coconut oil, vanilla, and oats. Pulse until combined, and all lumps are broken up. On the off chance that the batter appears to be dry, add 1 more tbsp of coconut oil and a sprinkle of water. Mix in the chocolate chips. Divide the mixture into 18 to 20 tbsp-size balls and place them on the prepared baking sheet. Using the palm of your hand, delicately press down each ball into flat circles. Move the sheet to the refrigerator for 10 to 15 minutes or until cookies are firm. Serve and enjoy. Nutrition: Calories 207 Fat 9.4 g Carbohydrates 28.1 g Protein 4.2 g

178)

Peanut Butter Ice Cream

Preparation Time: 20 minutes Cooking Time: 8 hours Servings: 20 Ingredients: 1 cup dark chocolate chips 3 cans coconut cream, divided ¼ cup peanut butter ½ cup granulated sugar 2 tsp vanilla extract ¼ tsp salt ¼ cup graham cracker crumbs Directions: Reserve ½ cup of the coconut cream and add the rest to the blender along with peanut butter, sugar, vanilla extract, and salt. Blend until smooth and freeze the mixture for 2 hours. Heat the remaining ½ cup of the coconut cream in a small pot over low heat until it starts to boil. Remove the pot from the heat and add the chocolate chips to the coconut cream. Let this sit for 5 minutes then stir the mixture to combine the chocolate and the cream. The chocolate chips should be completely softened by this point. Let the mixture cool to room temperature. Meanwhile, take out the frozen mixture and mix with the coconut cream chocolate mixture and graham cracker crumbs in a bowl. Let cool for 8 hours in the refrigerator. Scoop out and serve chilled. Nutrition: Calories 154 Fat 11.9 g Carbohydrates 12.5 g Protein 2.1 g

179)

Cinnamon Apples

Preparation Time: 20 minutes Cooking Time: 1 hour Servings: 4 Ingredients: 2 apples 1 tsp cinnamon Directions: Pre-heat stove to 220°F. Core the apples or cut them into rounds with a sharp blade or mandolin slicer. Place them in a bowl and sprinkle them with cinnamon. Use your hands to make sure the apples are coated completely. Arrange the apple cuts in a single layer on a silicone tray or a baking sheet lined with parchment paper. Bake for 1 hour then flip the apples. Bake for 1 more hour. Then, turn the oven off and leave the sheet in the stove until it cooled down. Serve when desired or store in a sealed container for up to a week. Nutrition: Calories 33 Fat 0.1 g Carbohydrates 9.1 g Protein 0.2 g

180)

Roasted Chickpeas

Preparation Time: 10 minutes Cooking Time: 25 minutes Servings: 4 Ingredients: 1 can chickpeas, rinsed, drained 2 tsp freshly squeezed lemon juice 2 tsp tamari ½ tsp fresh rosemary, chopped 1/8 tsp sea salt 1/8 tsp pure maple syrup or agave nectar Directions: Preheat stove to 400°F. Line a baking sheet with parchment paper. Toss all ingredients together and spread the chickpeas out on the baking sheet. Roast for around 25 minutes, stirring the chickpeas every 5 minutes or so. Note, until the tamari and lemon juice dry up, the chickpeas will seem delicate, not crunchy. Serve warm or at room temperature for a snack. Nutrition: Calories 290 Fat 10.2 g Carbohydrates 40.3 g Protein 10.9 g

181)

Baked Sesame Fries

Preparation Time: 10 minutes Cooking Time: 20 minutes Servings: 4 Ingredients: 1 lb. Yukon potatoes, gold, cut into wedges, unpeeled 1 tbsp avocado, grapeseed 2 tbsp, seeds, sesame 1 tbsp potato starch 1 tbsp, yeast nutritional Generous pinch salt Black pepper Directions: Preheat stove to 425°F. Delicately oil a baking sheet of metal or line it with parchment paper. Toss potatoes with all of the ingredients until covered, if seeds don't stick, drizzle a little more oil. Spread potatoes in an even layer onto the prepared sheet and bake for 20 to 25 minutes, tossing once halfway through, until the potatoes become crispy. Serve with desired toppings. Nutrition: Calories 192 Fat 5.9 g Carbohydrates 32.6 g Protein 2.8 g

182)

No-Bake Coconut Chia Macaroons

Preparation Time: 2 hours Cooking Time: 0 minutes Servings: 6 Ingredients: 1 cup Shredded Coconut 2 tbsp Chia Seeds ½ cup Coconut Cream ½ cup Erythritol Directions: Combine all ingredients in a bowl. Mix until well combined. Chill the mixture for about half an hour. Once set, scoop the mixture into serving portions and roll into balls. Return to the chiller for another hour. Nutrition: Calories 129 Carbohydrates 5 g Fats 12 g Protein 2 g

183)

Avocado Lassi

Preparation Time: 5 minutes Cooking Time: 0 minute Servings: 3 Ingredients: 1 Avocado 1 cup Coconut Milk 2 cups Ice Cubes 2 tbsp Erythritol ½ tsp Powdered Cardamom 1 tbsp Vanilla Extract Directions: Combine all ingredients in a bowl. Mix until well combined. Press the mixture into a rectangular silicone mold and freeze for an hour to set. Slice for serving. Nutrition: Calories 305 Carbohydrates 9 g Fats 29 g Protein 3 g

184)

Vegan Fudge Revel Bars

Preparation Time: 1 hour Cooking Time: 0 minute Servings: 12 Ingredients: 1 cup Almond Flour ¾ cup Erythritol ¾ cup Peanut Butter 1 tbsp Vanilla extract ½ cup Sugar-Free Chocolate Chips 2 tbsp Margarine Directions: Mix together almond butter, coconut flour, erythritol, and vanilla extract in a bowl until well combined. Press the mixture into a rectangular silicone mold and freeze for an hour to set. Melt the chocolate chips with the margarine for 1-2 minutes in the microwave. Pour melted chocolate on top of the mold and chill for another hour to set. Slice for serving. Nutrition: Calories 160 Carbohydrates 5 g Fats 14 g Protein 5 g

185)

The ‘Green Machine’ Smoothie

Preparation time: 3 minutes Cooking Time: 0 minute Servings 2 Ingredients 1 cup spinach ½ cup broccoli 2 Sticks of Celery 4 tbsp desiccated coconut 1 banana 1 scoop vegan unflavored protein powder 1 cup almond milk 1 cup water Directions: Pop everything in a blender and blitz Pour into glasses and serve. Nutrition: Carbs: 14.9 g Protein: 3 g Fats: 4.5 g Calories: 799 Kcal

186)

Sweet Coffee and Cacao Smoothie

Preparation time: 3 minutes Cooking Time: 0 minute Servings 2 Ingredients 2 tsp Coffee ½ a Banana 1 cup Almond Milk 1 tsp Cashew Butter 2 tsp Cacao Powder 1 tsp maple Syrup 1 scoop vegan protein powder ½ cup Chocolate Directions: Pop everything in a blender and blitz Pour into glasses and serve. Nutrition: Carbs: 14.9 g Protein: 3 g Fats: 4.5 g Calories: 614 Kcal

187)

Amazing Blueberry Smoothie

Preparation time: 5 minutes Cooking Time: 0 minute Servings 2 Ingredients: ½ avocado 1 cup frozen blueberries 1 cup raw spinach ¼ tsp sea salt 1 cup soy 1 frozen banana Directions: Blend everything in a powerful blender until you have a smooth, creamy shake. Enjoy your healthy shake and start your morning on a fresh note! Nutrition: Carbs: 14.9 g Protein: 3 g Fats: 4.5 g Calories: 269 Kcal

188)

Go-Green Smoothie

Preparation time: 5 minutes Cooking Time: 0 minute Servings 1 Ingredients: 2 tablespoons, natural cashew butter 1 ripe banana 2/3 cup, unsweetened coconut ½ cup kale Directions: Put everything inside a powerful blender. Blend until you have a smooth, creamy shake. Enjoy your special green smoothie. Nutrition: Carbs: 14.9 g Protein: 3 g Fats: 4.5 g Calories: 500 Kcal

189)

Creamy Chocolate Shake

Preparation time: 10 minutes Cooking Time: 0 minute Servings 2 Ingredients: 2 frozen ripe bananas, chopped 1/3 cup frozen strawberries 2 tbsp cocoa powder 2 tbsp salted almond butter 2 cups unsweetened vanilla almond milk 1 dash Stevia or agave nectar 1/3 cup ice Directions: Add all ingredients in a blender and blend until smooth. Take out and serve. Nutrition: Carbs: 14.9 g Protein: 3 g Fats: 4.5 g Calories: 272 Kcal

190)

Hidden Kale Smoothie

Preparation time: 5 minutes Cooking Time: 0 minute Servings 2 Ingredients: 1 medium ripe banana, peeled and sliced ½ cup frozen mixed berries 1 tbsp hulled hemp seeds 2 cups frozen or fresh kale 2/3 cup 100% pomegranate juice 2¼ cups filtered water Directions: Add all ingredients in a blender and blend until smooth. Take out and serve. Nutrition: Carbs: 14.9 g Protein: 3 g Fats: 4.5 g Calories: 164 Kcal

191)

Blueberry Protein Shake

Preparation time: 5 minutes Cooking Time: 0 minute Servings 1 Ingredients: ½ cup cottage cheese 3 tbsp vanilla protein powder ½ cup frozen blueberries ½ tsp maple extract ¼ tsp vanilla extract 2 tsp flaxseed meal Sweetener, choice 10-15 ice cubes ¼ cup water Directions: Add all ingredients in a blender and blend until smooth. Take out and serve. Nutrition: Carbs: 14.9 g Protein: 3 g Fats: 4.5 g Calories: 559 Kcal

192)

Raspberry Lime Smoothie

Preparation time: 5 minutes Cooking Time: 0 minute Servings 2 Ingredients: 1 cup water 1 cup fresh or frozen raspberries 1 large frozen banana 2 tbsp fresh juice, lime 1 tsp oil, coconut 1 tsp agave Directions: In a blender put all ingredients and blend until smooth. Take out and serve Nutrition: Carbs: 14.9 g Protein: 3 g Fats: 4.5 g Calories: 227 Kcal

193)

Peppermint Monster Smoothie

Preparation time: 5 minutes Cooking Time: 0 minute Servings 1 Ingredients: 1 large frozen banana, peeled 1½ cups non-dairy milk A handful of fresh mint leaves, stems removed 1-2 handfuls spinach Directions: Add all ingredients in a blender and blend until smooth. Take out and serve Nutrition: Carbs: 14.9 g Protein: 3 g Fats: 4.5 g Calories: 799 Kcal

194)

Banana Green Smoothie

Preparation time: 5 minutes Cooking Time: 0 minute Servings 1 Ingredients: 1 cup coconut water ¾ cup plant-based milk ¼ tsp vanilla extract 1 heaping cup loosely packed spinach 2-3 cups frozen bananas, sliced Directions: Blend everything until smooth and serve. Nutrition: Carbs: 14.9 g Protein: 3 g Fats: 4.5 g Calories: 364 Kcal

195)

Cinnamon Coffee Shake

Preparation time: 5 minutes Cooking Time: 0 minute Servings 2 Ingredients: 1 cup cooled coffee, regular or decaf ¼ cup almond or non-dairy milk A few pinches cinnamon 2 tbsp hemp seeds Splash vanilla extract 2 frozen bananas, sliced into coins Handful of ice Directions: Chill some coffee in a sealed container for a couple of hours (or overnight before making this smoothie or be ready to use more ice. Add the non-dairy milk, cinnamon, vanilla, and hemp seeds to a blender and blend until smooth. Add the coffee and cut bananas and keep blending until smooth. Add the ice and keep blending on high until there are no lumps remaining. Taste for sweetness and add your preferred plant-based sugar or sugar alternative. Transfer to a glass and serve. Nutrition: Carbs: 14.9 g Protein: 3 g Fats: 4.5 g Calories: 197 Kcal

196)

Orange Smoothie

Preparation time: 5 minutes Cooking Time: 0 minute Servings 2 Ingredients: 1 cup orange slices 1 cup mango chunks 1 cup coconut water 1 cup strawberries, chopped Pinch freshly grated ginger 1-2 cups crushed ice Directions: Place everything in a blender, blend, and serve. Nutrition: Carbs: 14.9 g Protein: 3 g Fats: 4.5 g Calories: 269 Kcal

197)

Pumpkin Smoothie

Preparation time: 5 minutes Cooking Time: 0 minute Servings 2 Ingredients: 1 cup unsweetened non-dairy milk 2 medium bananas, peeled and cut into quarters and frozen 2 medjool dates, pitted 1 cup pumpkin puree, canned or fresh 2 cups ice cubes ¼ tsp cinnamon 2 tbsp ground flaxseeds 1 tsp pumpkin spice Directions: Blend all ingredients in a blender and serve. Nutrition: Carbs: 14.9 g Protein: 3 g Fats: 4.5 g Calories: 272 Kcal

198)

Turmeric Smoothie

Preparation time: 5 minutes Cooking Time: 0 minute Servings 2 Ingredients: 2 cups non-dairy milk like coconut, almond 2 medium bananas, frozen 1 cup mango, frozen 1 tsp turmeric, ground grated, peeled 1 tsp fresh ginger, grated, peeled 1 tbsp chia seeds ¼ tsp vanilla extract ¼ tsp cinnamon, ground 1 pinch pepper, ground Directions: Blend all ingredients in a blender and serve Nutrition: Carbs: 14.9 g Protein: 3 g Fats: 4.5 g Calories: 785 Kcal

199)

Veggie Smoothie

Preparation time: 10 minutes Cooking Time: 0 minute Servings 1 Ingredients: 1 stalk celery 1 carrot peeled and roughly chopped ½ cup broccoli sprouts 1 cup kale, chopped ½ cup curly parsley ½ tomato roughly chopped ½ avocado 1 banana ½ green apple ½ cup non-dairy milk 1 tbsp chia seeds 1 tbsp flaxseeds Directions: Place all ingredients in a blender. Blend until smooth. Serve immediately. Nutrition: Carbs: 14.9 g Protein: 3 g Fats: 4.5 g Calories: 696 Kcal

200)

Very Berry Smoothie

Preparation time: 5 minutes Cooking Time: 0 minute Servings 2 Ingredients: 2 cups, plant-based Milk 2 cups, Frozen or fresh berries ½ cup Frozen ripe bananas 2 teaspoons, Flax Seeds ¼ tsp, Vanilla ¼ tsp, Cinnamon Directions: Mix together milk, flax seeds, and fruit. Blend in a high-power blender. Add cinnamon and vanilla. Blend until smooth. Serve and enjoy! Nutrition: Carbs: 14.9 g Protein: 3 g Fats: 4.5 g Calories: 103 Kcal

201)

Coco Loco Smoothie

Preparation Time: 5 minutes Cooking Time: 0 minute Servings: 2 Ingredients Coconut milk: 1 cup Frozen cauliflower florets: ½ cup Frozen mango cubes: 1 cup Almond butter: 1 tbsp Directions: Add all the ingredients to the blender Blend on high speed to make it smooth Nutrition: Carbs: 18.2 g Protein: 10.2 g Fats: 27.0 g Calories: 309 Kcal

202)

Creamy Carrot Smoothie

Preparation Time: 5 minutes Cooking Time: 0 minute Servings: 4 Ingredients Almond milk: 2 cups Prunes: 60 g Banana: 1 Carrots: 150 g Walnuts: 30 g Ground cinnamon: ½ tsp Vanilla extract:1 tsp Ground nutmeg: ¼ tsp Directions: Add all the ingredients to the blender Blend on high speed to make it smooth Nutrition: Carbs: 14.9 g Protein: 3 g Fats: 4.5 g Calories: 103 Kcal

Frequently Asked Questions

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nce you embrace a vegan diet, you'll continue to enjoy the many benefits of living a plant-based lifestyle along with all health improvements and support needed for an active lifestyle. Adapting to a vegan or plant-based diet is different for everyone, and while some people switch quickly and have little or no difficulty making the change, others may bounce back and forth between ways of eating. There is no right or wrong way for everyone, as dietary and health choices are an individual's decision. The following frequently asked questions can help you satisfy your curiosity about eating and living a plant-based lifestyle. Question: Do vegans often switch back to animal-based eating when plant-based options don't work anymore? Answer: Firstly, a plant-based diet will have varying results for everyone, and while it's an ideal way to live and eat, there are some challenges to overcome. For example, people with an iron deficiency or the need for higher levels of certain nutrients should have their needs assessed by a medical professional to determine with nutrients they need more of. For iron, dark greens and beetroot are excellent options and should become a regular part of your diet. Question: Is eating too much soy or soy-based foods dangerous? Answer: Some people are allergic to soy or soy-based foods, and these individuals should be sure to avoid soy products. For people with soy allergies, choosing nut-based milk and other vegan substitutes are a growing option. For others with a sensitive stomach, eating a lot of soy can cause some digestive discomfort. In some situations, fermented soy foods, such as miso and tempeh, are easier to digest and don't contribute to bloating, as regular soy products can. For most, soy is a healthy food that can be included as a regular part of a vegan diet. Question: Is it more expensive to eat plant-based food, and if so, how can it be affordable?

Answer: Any diet or way of eating can be expensive if you choose organic, imported, or specialty foods, including artisan food products that cost a premium. There are a few options to reduce the cost of food when shopping vegan: ● Choose only local produce at small grocers and independent businesses. They are more likely to give you a discount on your grocery bill or a better deal for your money. ● Buying in bulk is a good option and can save you a lot of money, especially if you buy large quantities of specific items, such as beans, rice, chia seeds, and other various seeds and nuts. ● Buy in season when fruits and vegetables are less expensive. Question: I made the mistake of eating animal products after a successful switch to eating vegan. How can I get back on track? Answer: Firstly, don't feel guilty about your experience and realize that this happens to everyone. Most people will "slip" and have a meat or dairy-based food item. If it happens just once or twice, you can simply jump back into plant-based eating without any issues. Depending on how long you were vegan, you may notice some indigestion as your body is no longer accustomed to animal-based foods. If you change back to eating meat and dairy has continued for some time, you can either gradually reintroduce yourself back into veganism or switch back completely, depending on your comfort level. Question: How do I know if a plant-based diet is improving my health? What are the signs I should watch for? Answer: What to expect during a switch from a traditional diet to plant-based eating varies for everyone. Unfortunately, when some people suspect it isn't working, they quit too soon and forfeit any benefit they may have gained. In fact, many benefits go unnoticed because they are not frequently tested. This includes lower blood pressure, healthy insulin and glucose levels, and many other advantages. Unless you regularly monitor and notice changes, it can be challenging to realize if anything is happening. For some people, it can take months before a difference such as weight loss or other

benefits are obvious, which can cause friends and family to question why you choose vegan eating. If you feel discouraged, just remember that the goal is not short-term or temporary, rather, it is a long-term solution with many reasons to continue, even in the face of criticism. Question: Is it acceptable to raise my children on a vegan diet? Answer: Yes, absolutely, though special care should be taken to ensure they get all the nutrients and benefits of veganism possible. This is especially important for young children, for whom it may be best to consult a medical professional or registered dietician to make sure your kids, like yourself, get balanced meals that cover all their daily nutrient requirements. Supplement where you suspect or find a lack of certain vitamins such as B12 or vitamin D. If you are ever in doubt, consult a medical professional for advice. Another point to consider when thinking about children and vegan eating is this: giving your children the option to choose whether or not they want a vegan or animal-based diet. Question: Are there any health conditions or other reasons that would render a plant-based diet unacceptable for someone? Answer: Fortunately, everyone can adapt to veganism, and when there is a condition that causes a severe deficiency, it can most likely be resolved with supplements and/or eating enough foods with this nutrient. For example, iron deficiency anemia can be easily remedied with sufficient amounts of iron. If you're not getting enough by eating beetroots, spinach, and kale, then taking a daily supplement will keep your iron at a healthy level. Other deficiencies that may arise for some people on a vegan diet include vitamin B12, vitamin D, protein and/or calcium, however, this is only the case if you don't eat a wide variety of food with the various nutrient’s requirements. It's important to keep in mind that deficiencies and a lack of nutrition can occur in any diet, especially when you don't take the time to determine the best options available. Many people eat limited amounts of vitamins before they go vegan, and when they do, their habits must change as well.

Question: Are non-dairy versions of dairy and meat products healthy? It seems that some of them may be processed and can cause more harm than good. Answer: Non-dairy products vary in quality and ingredients, where some are completely soy-free and vegetable-based, while others are soy-based. If you have allergies to soy, there are often non-soy options available, and if you are concerned about the ingredients used to make them, it’s important to read the nutrient labels and research which brands and/or companies are best. For example, you may want to buy your soy-based foods from a local source that provides organic products. Question: Is it risky to be vegan when you are pregnant or breastfeeding? Answer: Often, people will go off and back on a vegan diet, and when there is a major life change, they will either start or return to a plant-based diet, or the complete opposite. As with any other situation, veganism is a healthy and sustainable way to eat during pregnancy. The most important goal during pregnancy is making sure you keep all of your nutrient levels, including your proteins and iron, in a healthy range. This can be done by eating only plant-based foods, though you may choose to supplement if it becomes an easier option. Regular checkups with a medical professional can help you determine if you should supplement or make any changes. Question: My family and/or partner isn’t interested in or supportive of going vegan. How can I continue without their support, and will it be more difficult? Answer: There will definitely be challenges that come with eating vegan while living with someone who isn’t, especially if they eat very differently. This can be more costly when grocery shopping as well, as adding those vegan options to the cart may be seen as an extra item for a diet that your partner doesn’t participate in. Instead of doubling the effort, try to negotiate by asking your partner which vegan or plant-based foods they enjoy. You’ll be surprised how many they can choose, as most people enjoy fresh fruit and vegetables. Your partner may be pleasantly surprised by how tasty some vegan

versions of their meat and dairy foods can be! If some products are too expensive, there are plenty of homemade vegan burger recipes, for example, that can involve portobello mushrooms or create patties from various beans, spices, and whole grain ingredients. Sometimes, all it takes is an open mind for someone to understand the positivity of a vegan diet and what it can bring to many people’s lives. For many people, going plant-based is one of the best ways to slow down or reverse medical conditions that would otherwise become debilitating. For others, it’s a fresh start to a new way of eating that can make them feel younger and more energetic than ever before. For these reasons, a plant-based diet can become a long-term way to live. Question: Where are the best places to shop for vegan food options? Answer: You can shop anywhere! Veganism is popular and plantbased foods are everywhere, including some of the most general, bare-bones grocery stores. You’ll notice tofu and soy products in most, if not all, grocery stores. If you are concerned about the quality of your food in addition to eating vegan, try shopping at local markets and ordering from farms who deliver or offer a similar service. Small, local, environmentally conscious organizations are often linked to vegan or plant-based advocacy groups, which can direct you towards good places to find high-quality foods. Question: I need support, but my family and friends are not vegan. Are there any support groups for athletes and vegans or both? Answer: There are many vegan and plant-based groups offering support, information, and education about veganism. They may host events where cooking shows and demonstrations, including food samples, are made available. You may find some cafes that offer and support meat alternatives, and some may offer a menu that is completely vegan. If you are finding it difficult to implement plantbased eating into your life because of time constraints and not having the support available, there are food delivery options and online support groups that can satisfy both of these needs.

Online support groups, recipe ideas, and forums are a great way to meet others going vegan and to discuss any concerns you might have. People are eager to participate online because they can remain anonymous, and most people are supportive and positive on these sites. In some forums, there are a lot of shared opinions and advice from people who have been vegan for many years. This makes the process easier to follow and more enjoyable. You might find several new uses or ideas for common foods that you wouldn’t have otherwise considered. Question: Since weight loss is a major benefit of a plant-based diet, is there a guarantee that I will keep the weight off as long as I remain vegan? Answer: There is no complete guarantee, though the chances are in your favor if you stick with healthy, whole foods and avoid processed, high sugar foods as much as possible. The purpose of a plant-based diet is twofold: to follow a diet based on eliminating all animal-based foods, and to choose the right foods that are nutrientrich and support your health. As long as you maintain a balanced diet without excessive sugar and artificial ingredients, you can safely avoid weight gain and maintain your current weight. Question: How can I introduce a plant-based diet to other people? Answer: The best approach to introducing a vegan or plant-based diet to family and friends is by example. Offer them a serving of one of your creations or post a vegan recipe on social media. Some people will give it a try and possibly give you their feedback as well. The journey to a plant-based lifestyle is one of the most important decisions you’ll make in life and one that will provide a lot of advantages in the long-term. Question: How is veganism more sustainable? Answer: The more people rely on plant-based foods and products; the less feed is needed to raise animals for this purpose. This reduces the space and resources needed to raise animals because they are no longer farmed or are farmed in fewer numbers. If this shift would occur en masse, you would notice less carbon emissions

and less energy used. This is a more sustainable way of living because it takes more energy to farm animals and the crops, they eat than to farm crops for our consumption alone. Question: Many celebrities, including professional athletes, are vegan. It seems they are more open about plant-based eating than ever before. Is there a reason why it's more popular now? Answer: There are a few reasons why plant-based eating is more popular now than ever. Celebrity endorsement is definitely helping promote veganism, and people from all backgrounds are enjoying a diet that is meat and dairy-free. In the past, a lot of people associated vegetarians and vegans with a rare or specialized type of diet, whereas today it's mainstream. Here are some of the reasons why: ● It's well known and researched that plant-based eating will maintain a healthy body weight. People who follow a vegan diet are leaner, more energetic, and are likely to never become obese. ● As the movement towards an animal-free diet grew, more people tried it as a "fad" diet, though the effects are long-term, and the health benefits are significant. Over time, it becomes more of a lifestyle than a diet, which can set a healthier standard of living, as well as eating, for years to come. ● Awareness about cruelty to animals and avoiding cosmetics that test their products on animals is another reason why many people now embrace veganism. While some activism may appear extreme, with demonstrations and campaigns, in general, people tend to view animals as sentient beings, deserving of care and respect. For this reason, many people have become cautious about the amount of meat in their diet. ● People who have suffered cardiac arrest, strokes, and other cardiovascular complications have found major success after going vegan. Not only do they improve their chances of good health and longer life, but they also lose weight and feel better too. Question: Do you metabolize and break down plant-based nutrients better or more quickly than meat or dairy?

Answer: Yes, in fact, for this reason, you'll notice a faster metabolism and improved regularity within a short period after starting a vegan diet. This is due to the high fiber content in fruits and vegetables. Also, plant-based nutrients are simply easier to digest and transport through the blood, which means their use is more effective than animal-based nutrients that take longer to metabolize. Question: Is every vegan an activist for animal rights? Answer: Activism is important to create awareness for animals, however, most people who follow a plant-based diet simply do just that. The majority of people who eat vegan may not appear obvious at all, and you may be shocked to find out when it's a co-worker or friend. While a lot of people choose this way of eating for ethical reasons, they may not choose the path of activism but simply choose their food options wisely and live as an example instead. Question: Is it best to consume more grains and foods rich in carbohydrates before a vigorous workout? Answer: Both yes and no apply here because it depends on your personal goals and how much energy you need. If you've already reached your fitness and weight goals, you could benefit from additional energy to fuel marathons and cross-country skiing, cycling, and swimming. For short-term workouts and weight loss targeting, you may want to make better use of your own energy in the form of stored calories to achieve results. When and if you add carbohydrates to your diet, choose nutrient-rich options such as quinoa, oats, barley, and other whole grains. Avoid processed, high sugar options that don't give you any nutritional value beyond just the carbs. Protein is important as well, though eating more than you burn means your body will need to find storage, and this can defeat your goals and the purpose of exercise.

Conclusion

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hanging to Plant-Based eating is not as hard as you think, A sound plant-based eating regimen isn't generally such not the same as a solid omnivorous eating routine. If you are contemplating changing to a plant-based eating regimen or needing to consolidate more plant-based nourishment into your sustenance, it's a lot simpler than you may suspect. A solid eating routine, regardless of whether you eat just plants or consolidate plants with meat, comprises a sound accentuation on natural products, vegetables, nuts, seeds, entire grains, beans and vegetables. Indeed, even the individuals who call themselves veggie lovers or vegetarians can eat undesirable by not picking the best plants to eat. For instance, pizza and frozen yogurt (for the individuals who eat dairy) are veggie lover nourishments; however, they are not beneficial decisions. Organizing your sustenance appropriately is significant, and the premise of that ought to associate with entire characteristic nourishments. The biggest contrast between an omnivorous eating routine (one that contains meat) and a plant-based eating regimen is where your Protein is coming from. Other than that, 80% of the eating regimen will be the equivalent (since that is the thing that everybody ought to concentrate on). Numerous individuals eat meat 2-3 times each day. The best spot to begin is to restrain your meat utilization to 2-3 times each week. The greatest fantasy in eating a plant-based eating routine is that you don't get enough Protein since you are not eating meat. There are a lot of approaches to get incredible Protein sources from plantbased nourishments. The one nourishment that has the most Protein you will discover is tempeh (soy Protein). One cup of tempeh has as much as 41 grams of Protein, more than you will regularly discover in a steak. One cup of lentils has as much as 18 grams of Protein,

and kidney beans have as much as 13 grams. Chickpeas are another, which have as much as 12 grams in a single cup. Nuts are likewise an incredible decision. A quarter cup of almonds has as much as 8 grams of Protein; a quarter cup of sunflower seeds has 6 grams of Protein. You might be amazed to discover that even broccoli has Protein in it! One cup of cooked broccoli has four grams of Protein. Protein is in nearly anything that is entire regular nourishment. Numerous individuals include creature Protein in their Protein grams; however, you can get more Protein from a plant-based eating routine than you can with a meat-based eating regimen. Enhancements are additionally accessible in powder structure, where you can add your Protein to something like a smoothie. Some incredible ones to begin attempting are dark colored rice Protein and hemp Protein.