Rogers, Dane - Plant Based for Bodybuilding Cookbook_ Vegan Recipes for Successful Bodybuilders. Muscle Growth with Low-Carb and High-Protein Food for a Muscular and Powerlifter Body + 30 Days Meal Pl

DANE ROGERS
PLANT-BASED FOR
BODYBUILDING COOKBOOK:
Vegan Recipes for Successful Bodybuilders.
Muscle Growth with Low-Carb and High-Protein
Food for a Muscular and Powerlifter Body + 30
Days Meal Plan.
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TABLE OF CONTENTS
INTRODUCTION
CHAPTER 1: WHAT IS A PLANT-BASED DIET?
CHAPTER 2: WHAT IS A VEGAN BODYBUILDING DIET?
SOME IMPORTANT POINTS
HOW TO IMPLEMENT THE DIET
CHAPTER 3: THE BENEFITS OF VEGAN BODYBUILDING
LOWERS BLOOD PRESSURE
PREVENTS AND FIGHTS OFF CHRONIC DISEASES
LOWERS CHOLESTEROL
REDUCES BLOOD SUGAR LEVELS
IMPROVED ENERGY AND VITALITY
INDUCES BETTER QUALITY SLEEP
WEIGHT LOSS
EFFECTIVE FOR CANCER PATIENTS
HEART DISEASE AND HYPERTENSION
GASTROINTESTINAL ILLNESSES
CHAPTER 4: MICRONUTRIENTS AND MACRONUTRIENTS
MACRONUTRIENTS
CHAPTER 5: NUTRITIONAL BREAKFAST RECIPES
PUMPKIN STEEL-CUT OATS
CHOCO-QUINOA ENERGY BOWL
MUESLI BERRY BREAKFAST
CINNASPICY OATS
FRENCH BANANA TOAST
PUSHUPS MUFFINS
VEGAN TORTILLA BREAKFAST
LEG DAY PANCAKES
TROPE-KALE MORNING HERO
BLUEBERRY OATMEAL BARS
CHAPTER 6: HIGH PROTEIN SNACK RECIPES
MIXED SEED CRACKERS
CRISPY SQUASH CHIPS
PAPRIKA NUTS
CHOCOLATE BITES
ROASTED BEETROOT NOODLES
TURNIP FRIES
STRAWBERRY SHORTCAKES
SPONGE CAKE
RICOTTA AND LEMON CAKE
TANGERINE CAKE
CHAPTER 7: PROTEIN SALAD RECIPES
KALE SALAD WITH ORANGES
QUINOA SALAD WITH SPINACH
ASIAN NOODLE SALAD
LENTIL CUCUMBER SALAD
SUNSHINE SQUASH SALAD
LOW FAT BROCCOLI SALAD
CHICKPEAS AND ASPARAGUS SALAD
ORANGE ALMOND SALAD
POTATO SALAD WITH MUSTARD AND HERBS
CHAPTER 8: STAPLE AND WHOLE FOOD LUNCH RECIPES
SPEEDY STIR-FRY
SCALLOPED POTATOES
QUINOA CURRY
SWEET POTATO KATSU CURRY
VEGGIE OLIVE WRAPS
TAHINI LENTILS
5-MINUTE MINI-WRAPS
HUMMUS QUESADILLAS
VEGETABLE TAGINE CHICKPEAS AND RAISINS
SESAME CAULIFLOWER
CHAPTER 9: DINNER RECIPES
RICE WITH ASPARAGUS AND CAULIFLOWER
SPAGHETTI WITH TOMATO SAUCE
CRISPY CAULIFLOWER
AVOCADO TOAST WITH CHICKPEAS
GREEN ONION SOUP
MASHED POTATOES
EGGPLANT STACKS
POTATO SOUP
TERIYAKI EGGPLANT
SCALLOPED POTATOES
SWEET POTATO FRIES
VEGETARIAN BIRYANI
ROASTED CAULIFLOWER
CHINESE EGGPLANT WITH SZECHUAN SAUCE
CHAPTER 10: LEGUMES AND GRAINS RECIPES
BLACK BEANS WITH OATMEAL & CHEDDAR
FIG & CHEESE OATMEAL
PUMPKIN OATS
MANGO CURRY CHICKPEAS
CAULIFLOWER STEAKS
SPICY LENTIL STEW
BLACK BEAN AND PUMPKIN CHILI
SWEET KOREAN LENTILS
BUTTERNUT SQUASH AND CHICKPEA PIZZA
CHICKPEA FRITTATA
CHAPTER 11: VEGETABLE RECIPES
GREEN CHILI CASSEROLE
EGGPLANT CROQUETTES
GREENS AND ZUCCHINI TART
MUSHROOM RISOTTO
BAKED TOFU SPINACH WRAPS
PUMPKIN RAVIOLI
BROCCOLI CASSEROLE
POACHED EGGS AND ASPARAGUS
RED CURRY HAM GRATIN
CHAPTER 12: SAUCE RECIPES
GREEN PEA PESTO SAUCE
CUCUMBER SAUCE
MANGO CREAM SAUCE
HONEY CURRY SAUCE
LIGHTER BASIL PESTO
PLUM SAUCE
EGGPLANT FILLETS WITH CREAM SAUCE
VEGGIE MARINARA SAUCE
MARINATED MUSHROOM AND EGGPLANT WITH PEANUT SAUCE
FRESH TOMATO CHILI SAUCE
CHAPTER 13: DRINKS AND SMOOTHIE RECIPES
EASY MANGO BANANA SMOOTHIE
EASY MANGO LASSI
BLUE DAY SMOOTHIE
TURMERIC GINGER C BOOST LIFE JUICE
V-GREAT JUICE
GINGER-BEET JUICE
HAPPY SKINNY GREEN SMOOTHIE
HOLLY GOODNESS SMOOTHIE
HONEY-MANGO SMOOTHIE
HONG KONG MANGO DRINK
CHAPTER 14: DESSERT RECIPES
PROTEIN PANCAKES
BASIL BERRY LEMONADE SORBET
PROTEIN POWDER CHOCOLATE CASHEW BARS
NO-BAKE LEMON TARTS
GLUTEN-FREE BAKED CHOCOLATE DOUGHNUTS
AVOCADO, BANANA, AND CHOCOLATE PUDDING
DAIRY-FREE CHOCOLATE PUDDING
ORANGE VEGAN CAKE
VEGAN VANILLA CAKE
CHAPTER 15: 30 DAY MEAL PLAN
CHAPTER 16: 30 DAY MEAL PLAN SHOPPING LIST
VEGETABLES
WHOLE PLANT GRAINS
FRUITS
LEGUMES
NUTS AND SEEDS
CONCLUSION
Introduction
he world is changing and so is our diet. Food pyramids, which are a kind
T of visual guide that explain which foods we should eat and in what
quantities reflect the times we live in. If you compare a Food Pyramid of
thirty years ago to today, you will see that carbohydrates were recommended
as a staple of a person’s diet, e.g. bread, potato, pasta, and rice.
Today, these foods have moved to a different position. What has changed in
the meantime is our knowledge about what foods are necessary for optimal
health. Today, the most essential foods are considered to be leafy greens,
legumes, and nuts & seeds.
Plant-based diets are gaining in popularity and even diets based on meat, such
as Paleo, insist that one should eat plenty of fruits and vegetables. This
shouldn't be surprising since a lot of new evidence has emerged about the
health benefits of a vegetarian diet.
This is why when you switch to a plant-based diet you are not only able to
maintain good health; you also easily prevent the onset or reverse the course
of a disease.
Choosing the right foods and meals can be challenging, but this book will
make it easy for you.
Chapter 1:
What is a Plant-Based Diet?
ou may be intrigued about what plant-based eating is all about. Most

Y people have been hearing about this and are wondering how this is
different from veganism or vegetarianism? Most often, you are confused
about how beneficial plant-based eating would be for your health. This book
will help you get answers to these questions and show you the road map
towards a plant-based way of living.
It has been seen from some research carried out by experts and dieticians that
the biggest obstacle that most people face when making up their minds on a
plant-based diet is the issues of mental resistance. We believe that it will be
too difficult or expensive to maintain, while others might think that this is
another new diet routine that will not yield the desired results and last for
long.
But it is important to understand that a plant-based diet is no fad or a diet
style that you get involved in just to lose weight. Plant-based dieting is a
great way to keep fit while maintaining a healthy living with plants as your
energy. These plant-based diets help you stay strong at any stage of your life,
prevent diseases, raise healthy and strong plant-based children, and keep
strong while pregnant.
How can we simplify this explanation so that even a layman on the street can
easily grasp what this dieting routine is all about?
The plant-based diet aim is to eat more plants – this may sound simple
enough, but it might not be as simple as you may think it is.
Since most people are more comfortable with their current way of dieting and
are unsure of what plants to eat and when to eat it, it often becomes a
daunting task for the non-initiated.
Plant-based dieting is simply eating more plants. Whole plant-based foods
can also be seen as unprocessed foods that normally come from the earth.
When discussing plant-based diets, it is normal to eat some minimally
processed foods with whole foods plant-based diets such as whole wheat
pasta, whole bread, tofu, and non-dairy milk and some seed butter and nuts.
These entire food sources are okay as long as they are processed.
This book aims to ensure that you eat mostly and exclusively plant-based
food at all times, but that might require a slight transitional phase that
involves one eating more of the natural products provided us by mother earth.
Chapter 2:
What is a Vegan Bodybuilding Diet?
or aesthetic reasons, bodybuilders conduct intensive strength training and

F strive to build muscle tissue. Nutrition plays an important role in the
process of building muscle. For optimal muscle growth, it is generally
believed that protein intake is fairly high at around 0.7 to 1.0 grams per
pound per day (1.6 to 2.2 grams/kg). An excess of 10 to 20% of calories can
also help build muscle, especially for those new to training. Traditional
bodybuilding diets contain many animal foods due to their high protein and
calorie content.
A vegan bodybuilding diet contains no animal products and must contain
more protein than a conventional vegan diet. This is a challenge for
bodybuilders since vegetable proteins tend to be of lower quality than animal
proteins and can affect muscle building. Therefore, careful planning is
required to ensure adequate intake of protein, calories, and some
micronutrients that may not be included in the vegan diet. Vegan
bodybuilding diets change in different phases of a bodybuilder's life, e.g., in
the off-season or when preparing for competitions where body fat is often
lost.
SOME IMPORTANT POINTS

1) Many vegans have difficulty building muscle because it is difficult to eat
enough high-quality protein. This can be solved by eating more suitable plant
protein.
2) Vegans must also have sufficient omega-3 fatty acids, vitamin B12,
vitamin D, and other nutrients from a variety of foods and nutritional
supplements.
3) The most effective way to make vegan bodybuilding work is to create a
vegan bodybuilding diet plan. Read on to learn how!
HOW TO IMPLEMENT THE DIET

Implementing a vegan diet may seem very easy, but ensuring complete
nutrition requires considerable planning. Vegan bodybuilding diets include
several staple foods on which much of the diet is based. Many vegan recipes
require some products. To start a vegan bodybuilding diet, it is beneficial to
plan a 5-7-day meal to ensure all the ingredients. If you are moving from a
traditional diet, it may be helpful to slowly add more vegan foods to your
normal diet before you switch completely.
Chapter 3:
The Benefits of Vegan Bodybuilding
LOWERS BLOOD PRESSURE

P lant-based dieting helps lower one's blood pressure due to the presence of
higher potassium present in most plant-based foods.
PREVENTS AND FIGHTS OFF CHRONIC DISEASES

Research has shown that in a community or society where most people
maintain a plant-based lifestyle, the rate of obesity, cancer, and diabetes are
often lower in a society where the people are mostly consumers of meat.
LOWERS CHOLESTEROL
Since plants do not contain cholesterol, it means that living a plant-based
lifestyle will help you reduce the level of cholesterol stored in your body.
This helps you in the long run to reduce the risk of heart disease.
REDUCES BLOOD SUGAR LEVELS

Experts have scientifically proven that plants contain many fibers that help
slow down the absorption of sugar into the bloodstream. These fibers also
help keep you feeling great for a longer period as they balance the blood
cortisol levels, thereby reducing stress.
IMPROVED ENERGY AND VITALITY

Consuming more green and leafy veggies and fruits helps one to feel more
energized and strong.
INDUCES BETTER QUALITY SLEEP

Good food often equates to better sleep at night. When you eat and nourish
the body during the day with sumptuous plant-based meals regularly, you
will notice that the quality of your sleep at night will improve.
WEIGHT LOSS
It is often recommended for individuals seeking to watch their weight or cut
down on their body weight to eat more plant-based meals. Eating whole
plant-based meals helps you easily cut down on your excess weight while
maintaining a healthy body weight.
EFFECTIVE FOR CANCER PATIENTS

Plant-based foods are believed to be effective against cancer because it comes
fully packed with phytonutrients. These chemicals are domicile in plants, and
they help to prevent or fight against diseases and infections.
HEART DISEASE AND HYPERTENSION

To properly take care of your heart issues, the best route to take is the plant-
based way. This is a better option since animal-based foods are often loaded
with cholesterol and fat, and these are built up in the arteries, thereby causing
high blood pressure or risk having heart disease.
GASTROINTESTINAL ILLNESSES
Another great benefit of plant-based dieting is the wide variety of help it can
render to people suffering from different types of gastrointestinal conditions.
A Plant-based diet that is high in vitamins, minerals, and fiber can help
prevent the inception and progression of these frequent diseases.
Chapter 4:
Micronutrients and Macronutrients
acros are the major nutrients that are required by the human body
M regularly in a sufficiently good amount for its sustainability, whereas
macros are the nutrients which are indeed required by the body but in a
small amount and not regularly. A good diet is defined by the balance
between the intake of these macros and micros. Just as a diet devoid of
macros is not considered healthy, a diet with no micros is also not considered
a quality diet. When you are on a plant-based diet, make sure that you
maintain a constant and balanced intake of all the essential macro and
micronutrients. Based on their nutritional significance, we will discuss all the
nutrients that we need for the healthy growth of the mind and body.
MACRONUTRIENTS
The word micro does not overshadow the importance of these nutrients; it only
suggests that these nutrients are required in a small amount by the body.
These nutrients do not carry out the metabolism, but they support the
metabolic process by regulating the enzyme activities and hormones
production. The following micronutrients are recommended for people who
want to strengthen their body muscles and bones to gain good stamina and
active metabolism.
CALCIUM
Calcium helps the bones grow and their cells repair regularly. As muscles
grow, bones must maintain their strength to support this growth.
IRON
Iron is the main element that makes hemoglobin in the human body. It also
plays its role in DNA production and the supply of oxygen in the body.
IODINE
We all know that iodine is important for normal thyroid functioning. Iodine
deficiency can cause swelling of the thyroid glands and lower production of
the growth hormones which slows down the metabolic processes in the body.
LONG-CHAIN OMEGA-3S
Omega fatty acids are required by the body to replenish brain cells and build
membrane structures in the cells.
VITAMIN D
Vitamin D is fat-soluble, which means that it can stay in the body for longer.
If you consume vitamin D once or twice in a month, then it is sufficient to
maintain the vitamin D levels in the body.
ZINC
Though zinc is required in an exceedingly small amount to boost the
metabolism, it is still needed by the body to improve its immunity and cell
functioning. Zinc is commonly present in wheat germ, legumes, nuts, seeds,
and whole grains.
Chapter 5:
Nutritional Breakfast Recipes
PUMPKIN STEEL-CUT OATS
Preparation time: 2 minutes

Cooking time: 35 minutes
Servings: 4
Ingredients:
3 cups water
Steel-cut oats
Pumpkin purée
Pumpkin seeds
2 tablespoons maple syrup
Pinch salt
Directions:
In a large saucepan, bring the water to a boil.
Add the oats, stir, and reduce the heat to low. Simmer until the oats are soft,
20 to 30 minutes, continuing to stir occasionally.
Stir in the pumpkin purée and continue cooking on low for 3 to 5 minutes
longer. Stir in the pumpkin seeds and maple syrup, and season with the salt.
Divide the oatmeal into 4 single-serving containers. Let cool before sealing
the lids.
Place the containers in the refrigerator for up to 5 days.
Nutrition: calories 121, fat 5, carbs 17, protein 4
CHOCO-QUINOA ENERGY BOWL
Servings: 2
Ingredients:
2 to 3 tablespoons unsweetened cocoa powder, or carob
1 to 2 tablespoons almond butter, or other nut or seed butter
1 tablespoon ground flaxseed, or chia or hemp seeds
2 tablespoons walnuts
¼ cup raspberries
1 cup quinoa
Cinnamon
1 cup non-dairy milk
1 cup water
1 large banana
Directions:
Put the quinoa, cinnamon, milk, and water in a medium pot. Bring to a boil
over high heat, then turn down low and simmer, covered, for 25 to 30
minutes.
While the quinoa is simmering, purée or mash the banana in a medium bowl
and stir in the cocoa powder, almond butter, and flaxseed.
To serve, spoon 1 cup cooked quinoa into a bowl, top with half the pudding
and half the walnuts and raspberries.
MUESLI BERRY BREAKFAST
Servings: 5
Ingredients:
For The Muesli
1 cup rolled oats
1 cup spelled flakes, or quinoa flakes, or more rolled oats
2 cups puffed cereal
¼ cup sunflower seeds
¼ cup almonds
¼ cup raisins
¼ cup dried cranberries
¼ cup chopped dried figs
¼ cup unsweetened shredded coconut
¼ cup non-dairy chocolate chips
1 to 3 teaspoons ground cinnamon
For The Bowl
1 cup non-dairy milk, or unsweetened applesauce
¾ cup muesli
½ cup berries
Directions:
Preparing the Ingredients.
Put the muesli ingredients in a container or bag and shake.
Combine the muesli and bowl ingredients in a bowl or to-go container.
Substitutions: Try chopped Brazil nuts, peanuts, dried cranberries, dried
blueberries, dried mango, or whatever inspires you. Ginger and cardamom
are interesting flavors if you want to branch out on spices.
CINNASPICY OATS
Servings: 5
Ingredients:
2 ½ cups old-fashioned rolled oats
5 tablespoons pumpkin seeds (pepitas)
5 tablespoons chopped pecans
5 cups unsweetened plant-based milk
2½ teaspoons maple syrup or agave syrup
½ to 1 teaspoon salt
½ to 1 teaspoon ground cinnamon
½ to 1 teaspoon ground ginger
Fresh fruit (optional)
Directions:
Line up 5 wide-mouth pint jars. In each jar, combine ½ cup of oats, 1
tablespoon of pumpkin seeds, 1 tablespoon of pecans, 1 cup of plant-based
milk, ½ teaspoon of maple syrup, 1 pinch of salt, 1 pinch of cinnamon, and 1
pinch of ginger.
Stir the ingredients in each jar. Close the jars tightly with lids. To serve, top
with fresh fruit (if using). Place the airtight jars in the refrigerator at least
overnight before eating and for up to 5 days.
FRENCH BANANA TOAST
Servings: 8
Ingredients:
The French toast
1 banana
1 cup coconut milk
1 teaspoon pure vanilla extract
¼ teaspoon ground nutmeg
½ teaspoon ground cinnamon
1½ teaspoons arrowroot powder
Pinch sea salt
8 slices whole-grain bread
The Raspberry Syrup
1 cup fresh or frozen raspberries, or other berries
2 tablespoons water, or pure fruit juice
1 to 2 tablespoons maple syrup, or coconut sugar (optional)
Directions:
Preheat the oven to 350°F.
In a shallow bowl, purée or mash the banana well. Mix in the coconut milk,
vanilla, nutmeg, cinnamon, arrowroot, and salt.
Dip the slices of bread in the banana mixture, and then lay them out in a 13-
by-9-inch baking dish.
They should cover the bottom of the dish and can overlap a bit but shouldn’t
be stacked on top of each other. Pour any leftover banana mixture over the
bread, and put the dish in the oven.
Bake for about 30 minutes, or until the tops are lightly browned.
Serve topped with raspberry syrup.
To Make The Raspberry Syrup:
Heat the raspberries in a small pot with the water and the maple syrup (if
using) on medium heat.
Leave to simmer, stirring occasionally and breaking up the berries, for 15 to
20 minutes, until the liquid has reduced.
The leftover raspberry syrup makes a great topping for simple oatmeal as a
quick and delicious breakfast, or as a drizzle on top of whole-grain toast
smeared with natural peanut butter.
PUSHUPS MUFFINS
Servings: 6
Ingredients:
1 teaspoon coconut oil, for greasing muffin tins (optional)
2 tablespoons almond butter, or sunflower seed butter
¼ cup non-dairy milk
1 orange, peeled
1 carrot, coarsely chopped
2 tablespoons chopped dried apricots, or other dried fruit
3 tablespoons molasses
1 teaspoon pure vanilla extract
½ teaspoon ground ginger (optional)
¼ teaspoon ground nutmeg (optional)
¼ teaspoon allspice (optional)
¾ cup rolled oats or whole-grain flour
2 tablespoons ground flaxseed
1 teaspoon apple cider vinegar
Optional Mix-ins
½ cup rolled oats
2 tablespoons raisins, or other chopped dried fruit
2 tablespoons sunflower seeds
Directions:
Purée all the ingredients in a blender.
Chore the oats in a clean coffee grinder until they’re the consistency of flour
(or use whole-grain flour). In a large bowl, mix the oats with the baking
powder and baking soda. Mix the wet ingredients into the dry ingredients
until just combined.
Fold in the mix-ins (if using). Spoon about ¼ cup batter into each muffin cup
and bake for 30 minutes, or until a toothpick inserted into the center comes
out clean.
The orange creates a very moist base, so the muffins may take longer than 30
minutes, depending on how heavy your muffin tin is. Store the muffins in the
fridge or freezer, because they are so moist. If you plan to keep them frozen,
you can easily double the batch for a full dozen.
VEGAN TORTILLA BREAKFAST
Servings: 6
Ingredients:
Nonstick cooking spray
1 recipe Tofu-Spinach Scramble
1 (14-ounce) can black beans, rinsed and drained
¼ cup nutritional yeast
2 teaspoons hot sauce
10 small corn tortillas
½ cup shredded vegan Cheddar or pepper Jack cheese, divided
Directions:
Preheat the oven to 350ºF.
Coat a 9-by-9-inch baking pan with cooking spray.
In a large bowl, combine the tofu scramble with the black beans, nutritional
yeast, and hot sauce. Set aside.
At the bottom of the baking pan, place 5 corn tortillas. Spread half of the tofu
and bean mixture over the tortillas. Spread ¼ cup of cheese over the top.
Layer the remaining 5 tortillas over the top of the cheese. Spread the
remainder of the tofu and bean mixture over the tortillas. Spread the
remaining ¼ cup of cheese over the top.
Bake for 20 minutes. Divide evenly among 6 single-serving containers. Let
cool before sealing the lids. Place the containers in the refrigerator for up to 5
days.
If you want to keep the casserole intact in the freezer, consider baking it in a
disposable pan. Once cool, simply cover with foil and freeze.
LEG DAY PANCAKES
Servings: 4
Ingredients:
1 cup whole-wheat flour
1 teaspoon garlic salt
1 teaspoon onion powder
Baking soda
Salt
1 cup lightly pressed, crumbled soft or firm tofu
⅓ Cup unsweetened plant-based milk
Lemon juice
2 tablespoons extra-virgin olive oil
½ cup finely chopped mushrooms
½ cup finely chopped onion
2 cups tightly packed greens (arugula, spinach, or baby kale work great)
Nonstick cooking spray
Directions:
In a large bowl, combine the flour, garlic salt, onion powder, baking soda,
and salt. Mix well. In a blender, combine the tofu, plant-based milk, lemon
juice, and olive oil. Purée on high speed for 30 seconds.
Pour the contents of the blender into the bowl of dry ingredients and whisk
until combined well. Fold in the mushrooms, onion, and greens.
Spray a large skillet or griddle pan with nonstick cooking spray and set over
medium-high heat. Reduce the heat to medium and add ½ cup of batter per
pancake. Cook on both sides for about 3 minutes, or until set. After flipping,
press down on the cooked side of the pancake with a spatula to flatten out the
pancake. Repeat until the batter is gone.
Divide the cooked pancakes among 4 single-serving containers. Let cool
before sealing the lids. Place the airtight storage containers in the refrigerator
for up to 4 days. To reheat, microwave for 1½ to 2 minutes. To freeze, place
the pancakes on a parchment paper-lined baking sheet in a single layer. If
there's more than one layer, place another piece of parchment paper over the
pancakes and place the second layer on top. Place the baking sheet in the
freezer for 2 to 4 hours.
Transfer the frozen pancakes to a freezer-safe bag (cut the parchment paper
and place a small piece between each pancake). To thaw, refrigerate
overnight. Preheat an oven or toaster oven to 350ºF. Place the pancakes on a
parchment paper-lined baking sheet and bake for 10 to 15 minutes, or stack
the pancakes on a plate and microwave for 2 to 3 minutes.
TROPE-KALE MORNING HERO
Servings: 4
Ingredients:
1 cup chopped pineapple (frozen or fresh)
1 cup chopped mango (frozen or fresh)
½ to 1 cup chopped kale
½ avocado
½ cup coconut milk
1 cup of water, or coconut water
1 teaspoon matcha green tea powder (optional)
Directions:
Pour everything in a blender until smooth, adding more water (or coconut
milk) if needed.
BLUEBERRY OATMEAL BARS
Servings: 12
Ingredients:
2 cups uncooked rolled oats
2 cups all-purpose flour
1½ cups dark-brown sugar
1½ teaspoons baking soda
½ teaspoon sea salt
1 cup vegan butter, melted
4 cups blueberries, fresh or frozen
¼ cup organic cane sugar
2 tablespoons cornstarch
Directions:
Lightly grease a 9-by-13-inch baking dish.
In a large bowl, combine the oats, flour, sugar, baking soda, salt, and
cinnamon. Add the butter and mix until well incorporated and crumbly.
In a separate large bowl, combine the blueberries, cane sugar, and cornstarch,
mixing until the blueberries are evenly coated.
Press 3 cups of the oatmeal mixture into the prepared baking pan. Spread the
blueberry mixture on top and crumble the remaining oatmeal mixture over
the blueberries.
Bake for 40 minutes.
Remove them from the oven and let cool completely before cutting into bars.
Nutrition: calories 160, fat 2.5, carbs 23, protein 4
Chapter 6:
High Protein Snack Recipes
MIXED SEED CRACKERS

Servings: 30
Ingredients:
1 c. Boiling water
¼ c. Coconut oil, melted
1 t. Salt
1 Tbsp. Psyllium husk powder
1/3 c. Of the following:
Sesame seeds
Flaxseed
Pumpkin seeds, unsalted
Sunflower seeds, unsalted
Almond flour
Directions:
Set the oven to 300 sets.
With a fork, combine the almond flour, seeds, psyllium, and salt.
Cautiously pour the boiling water and oil to the bowl, using the fork to
combine.
The mixture should form a gel-like consistency.
Line a cookie sheet using a nonstick paper or a similar alternative, and
transfer the mixture to the cookie sheet.
Using the second sheet of parchment, place it on top of the mixture, and with
a rolling pin, roll out the mixture to an even and flat consistency.
Remove the top parchment paper and bake in the oven for 40 minutes,
checking frequently to ensure the seeds do not burn.
After 40 minutes, or when the seeds are browning, turn off the oven but leave
the crackers inside for further cooking.
Once cool break into pieces and enjoy
CRISPY SQUASH CHIPS
Servings: 2
Ingredients:
1 t. Cayenne pepper
1 t. Cumin
1 t. Paprika
1 Tbsp. Avocado oil
1 medium butternut squash, skinny neck
Sea salt to taste
Directions:
Set the oven to 375 heat setting.
Prepare the butternut squash by removing the top.
Using a mandolin, cut the squash into even slices; it is not necessary to skin
the squash.
In a big mixing bowl, place your slices of squash and cover with oil, using
your hands to mix them well. Ensure all slices are oiled.
Line a cookie sheet with parchment paper and spread out your slices, so they
do not overlap.
In a little bowl, mix cayenne pepper, paprika, and cumin then sprinkle the
chips over the top.
Season with sea salt to taste
Once cool, enjoy alone or with your favorite dip.
Nutrition: calories 83, fat 7, carbs 6.7, protein 5
PAPRIKA NUTS
Servings: 8
Ingredients:
1 ½ t. Smoked paprika
1 t. Salt
2 Tbsp. Garlic-infused olive oil
1 c. Of the following:
Cashews
Almonds
Pecans
Walnuts
Directions:
Adjust the racks in the oven so that there is one rack in the middle.
Set the oven to 325 before you start preparing the ingredients.
In a big mixing bowl, toss the nuts.
Pour olive oil over the nuts and toss to coat all the nuts.
Sprinkle the salt and paprika over the nuts and mix well. If you want more
paprika flavor, then add additional paprika.
Line a big cookie sheet with parchment and spread the nuts out in one layer.
Bake for approximately 15 minutes, then remove from oven and let cool.
CHOCOLATE BITES
Cooking time: 1 minute
Servings: 9
Ingredients:
3 scoops unsweetened vegan chocolate protein powder
1 cup creamy peanut butter
2 tablespoons pure maple syrup
1 (10-ounce) bag vegan chocolate chips
2 teaspoons coconut oil, softened
Directions:
Line 9 cups of a muffin tin with silicone liners.
In a large bowl, stir together the protein powder, peanut butter, and maple
syrup until well combined.
In a microwave-safe bowl, place chocolate chips and coconut oil and
microwave on High for about 1 minute, stirring after every 20 seconds.
Remove the bowl of the chocolate mixture from the microwave and stir until
just smooth.
With a spoon, place a small amount of chocolate mixture into each prepared
cup and top with a dollop of the peanut butter mixture.
Top each cup with the remaining chocolate mixture evenly.
Refrigerate until set completely before serving.
ROASTED BEETROOT NOODLES
Servings: 4
Ingredients:
1 t. Orange zest
2 Tbsp. Of the following:
Parsley, chopped
Balsamic vinegar
Olive oil
2 big beets, peeled and spiraled
Directions:
Set the oven to 425 high-heat settings.
In a big bowl, combine the beet noodles, olive oil, and vinegar. Toss until
well-combined. Season with salt and pepper to your liking.
Line a big cookie sheet with parchment paper, and spread the noodles out
into a single layer. Roast the noodles for 20 minutes.
Place into bowls and zest with orange and sprinkle parsley. Gently toss and
serve.
TURNIP FRIES
Servings: 4
Ingredients:
1 t. Of the following:
Onion powder
Paprika
Garlic salt
1 Tbsp. Vegetable oil
3 pounds turnips
Directions:
Set the oven to 425 heat setting.
Prepare a lightly greased aluminum foil-lined cookie sheet
Using a hand peeler, peel the turnips. With a mandolin, cut the turnips into
French fry sticks. Then place in a big bowl.
Toss the turnips with oil to coat then season with onion powder, paprika, and
garlic and coat again.
Spread evenly across the cookie sheet.
Bake for 20 minutes or until the outside is crisp.
Serve with your favorite sauce or enjoy alone.
STRAWBERRY SHORTCAKES
Servings: 6
Ingredients:
Cooking spray
¼ cup sugar + 4 tablespoons
1 and ½ cup flour
1 teaspoon baking powder
¼ teaspoon baking soda
1 cup buttermilk
1 egg, whisked
2 cups strawberries, sliced
1 tablespoon rum
1 tablespoon mint, chopped
1 teaspoon lime zest, grated
½ cup whipping cream
Directions:
In a bowl, mix flour with ¼ cup sugar, baking powder, and baking soda and
stir.
SPONGE CAKE
Servings: 12
Ingredients:
3 cups flour
3 teaspoons baking powder
½ cup cornstarch
1 teaspoon baking soda
1 cup olive oil
1 and ½ cup milk
1 and 2/3 cup sugar
2 cups water
¼ cup lemon juice
2 teaspoons vanilla extract
Directions:
In a bowl, mix flour with cornstarch, baking powder, baking soda, and sugar
and whisk well.
In another bowl, mix oil with milk, water, vanilla, and lemon juice and
whisk.
Combine the two mixtures, stir, pour in a greased baking dish that fits your
air fryer, put it in the fryer, and cook at 350 degrees F for 20 minutes.
Leave the cake to cool down, cut, and serve.
RICOTTA AND LEMON CAKE
Cooking time: 1 hour and 10 minutes
Servings: 4
Ingredients:
8 eggs, whisked
3 pounds ricotta cheese
½ pound sugar
Zest from 1 lemon, grated
Zest from 1 orange, grated
Directions:
In a bowl, mix eggs with sugar, cheese, lemon, and orange zest and stir very
well.
Grease a baking pan that fits your air fryer with some batter, spread ricotta
mixture, put it in the fryer at 390 degrees F and bake for 30 minutes.
Reduce heat at 380 degrees F and bake for 40 more minutes.
Take out of the oven, leave the cake to cool down, and serve!
TANGERINE CAKE
Servings: 8
Ingredients:
¾ cup sugar
2 cups flour
¼ cup olive oil
½ cup milk
1 teaspoon cider vinegar
½ teaspoon vanilla extract
Juice and zest from 2 lemons
Juice and zest from 1 tangerine
Tangerine segments, for serving
Directions:
In a bowl, mix flour with sugar and stir.
In another bowl, mix oil with milk, vinegar, vanilla extract, lemon juice, and
zest and tangerine zest and whisk very well.
Add flour, stir well, pour this into a cake pan that fits your air fryer, put it in
the fryer and cook at 360 degrees F for 20 minutes.
Serve right away with tangerine segments on top.
Chapter 7:
Protein Salad Recipes
KALE SALAD WITH ORANGES

Servings: 4
Ingredients:
1 packet of salad cabbage or from scratch
1 cabbage stems removed and chopped
1 grated carrot
1 cup of grated red cabbage
1/2 cup chopped walnuts
1 can of peach juice, wipe the juice
1 whole avocado 1/2 chop, 1/2 massage into corn
Fish:
1/3 cup cider vinegar
2 Tbsp of orange juice
1 teaspoon of dates syrup
Cabbage with orange
Directions:
If you make it from scratch, wash and remove the strong layers of cabbage.
Shake off too much water. Pleat into one bit and keep in a huge container.
Add 1/2 of the avocado and massage the cabbage with your hands until soft.
This makes it less difficult.
Prepare the sauce in another bowl.
Add the clean soup from the bowl to the bowl. Dispense the paste over the
whole lot and mix.
QUINOA SALAD WITH SPINACH
Servings: 8
Ingredients:
1 cup raw quinoa
1 1/2 cups vegetable soup or low-salt water (or 1 1/2 cups at home)
1 spinach sauce, wash, chop
1/2 chopped red onion
1 cup frozen thawed and gray artichoke hearts
1/3 cup chopped walnuts
1/4 cup raisins
6-8 sun-dried tomatoes harvested and chopped
6 perfectly root vegetables
Dressing
1/3 cup lemon
1 Tbsp of white alcohol
1/3 teaspoon red pepper
Sea salt and pepper to taste
Directions:
Bring hot water and/or soup to a boil with quinoa. Reduce heat to simmer and
cook for 15 minutes or until liquid is released.
Add the cooked quinoa to the large bowl and let cool for a few minutes.
When the quinoa is cool, sauté the greens with the water that dripped it while
rinsing. Cook until wilted and tender.
Add chopped onions, artichoke hearts, nuts, raisins, dried sun tomatoes,
quinoa greens, and greens. Together well.
Dress with lemon juice, vinegar, salt, and pepper and flakes of red pepper.
ASIAN NOODLE SALAD
Servings: 4
Ingredients:
2 medium grated carrots
4 paper cutouts
Add a little pepper, and slice into small pieces
3 cups of snowdrops remove and cut into quarters
1/3 cup chopped cilantro
1 12 ounces. wholemeal pasta
1 15 oz. kidney can be rusty and rinsed (optional)
Dressing:
1/4 cup peanuts
1/3 cup tamari or soy sauce
2 Tbsp of sour rice
2 tablespoons garlic and pepper
1 Tbsp of chopped ginger
Chi Tofu
1 16 ounces. organic bean boxes
1/4 cup tamari or soy sauce
2 Tbsp Ketchup
1 rice syrup
1 goldfish
1/4 teaspoon garlic powder
1/4 teaspoon ground black pepper
Directions:
Place the pasta in a large pot of water until soft (al dente). Drain, leaving a
little water for the pasta.
When the pasta is cooked, with a whisk, mix the peanuts, tamari (or soy
sauce), vinegar, pepper, garlic, maple syrup, and ginger until smooth. Add a
little water to the dough, if it is too thick.
Cook the beans in cold water for 3-5 minutes. Add them to a large bowl
along with other vegetables.
Add cooked pasta, beans, and soy, if used, and dress up more. Shoot a good
shirt.
Ci Tofu
Cut the beans in half across and press for 20 minutes to remove some water
Preheat the oven to 375 degrees F. Slowly fry the foil and add the oil.
Cut the beans into 1 cm cubes.
In a bowl, mix the sauce, lemon juice, ketchup, vinegar, hot sauce, garlic
powder, and black pepper.
Pour the pork loin gently into the liquid. Conceal and soak for at least 8 to 12
minutes.
Place the beans on a baking sheet on a baking sheet. Bake for 15 minutes.
Turn the beans over and bake until they turn yellow-brown for another 15
minutes.
LENTIL CUCUMBER SALAD
Servings: 4
Ingredients:
1 cup green lentils
4 cups of water
1 medium cucumber cut into corners
1/3 cup chopped red onion
1/4 cup of beans and spray Kalamata olives, optional
1/2 chopped red pepper
1/4 cup chopped sunflower seeds
sea salt and pepper to taste
Mediavine
Fish:
3 Tbsp of balsamic vinegar
2 teaspoon of prepared yellow mustard
2 teaspoon of sun syrup
Lentil salad
Directions:
Put the lentils and water in the pan and cook for 25 minutes or until tender.
Trench and include it in a huge bowl.
Add the diced juice, red onion, red pepper, Kalamata olives (optional), and
sun-dried tomatoes to the bowl.
Beat the fish in a separate bowl and pour. Blend properly, then add a pinch of
salt and pepper to taste.
SUNSHINE SQUASH SALAD
Servings: 4
Ingredients:
6 cups zucchini/yellow pumpkin cut in half into thin slices
3 cups of cherry tomatoes cut it in half
2 cups of large carrots, peel and cut into pieces, cut in half, cut into thin slices
1 cup green onions cut into thin slices
1/2 cup chopped parsley
1/4 cup chopped dill
Step 2
4 cups of a rainbow dragon cut into strips
2 cups of red bean pods
Dressing:
1/2 cup less red onion
1/2 cup of chef Matthew oil uses high-quality hemp oil
1/3 cup lemon juice
3 Tbsp of raw pepper powder
1 teaspoon chopped garlic cloves
1/2 teaspoon chopped ginger
1 teaspoon of sea salt (optional)
1 teaspoon dried oregano
Trim, ornament, adornment:
2 Tbsp of balsamic vinegar (age, if you have one)
1 teaspoon black pepper
Sun heads eat salad
Directions:
Mix the Grade 1 ingredients in a large bowl to ensure that the herbs mix the
vegetables evenly.
Mix Grade 2 ingredients in a thin bowl. Beat the ingredients well in a small
bowl and add to the mixture. Mix.
Put the chard and cabbage mixture on each plate and cover it with a pumpkin
salad mixture.
Decorate with balsamic vinegar and black pepper.
LOW FAT BROCCOLI SALAD
Servings: 2
Ingredients:
1 head of deep broccoli cut to about 3 ", cut into small size
1/2 cup chopped raisins or dates
1/3 cup chopped red onion
1/4 cup of sunflower seeds I like to eat raw
1/4 cup chopped raw nuts
Dressing:
1/4 cup homemade mayonnaise or vegan groceries
2-3 Tbsp of juice cider vinegar a solution of 2 teaspoons per day
Directions:
Place all ingredients, except the sauce, in a large bowl.
Place the mixed ingredients in a separate bowl, to your taste (no sugar or
more depending).
Pour over the broccoli mixture and mix well.
CHICKPEAS AND ASPARAGUS SALAD
Servings: 2
Ingredients:
7 ounces diced potato
6 ounces canned chickpeas, liquid reserved
6 ounces asparagus
1 green onion, sliced
1 ¼ tablespoon balsamic vinegar
Extra:
½ teaspoon salt
1 ¼ tablespoon water
1/8 teaspoon garlic powder
1/8 teaspoon dried basil
1/3 tablespoon lime juice
Directions:
Switch on the oven, then set it to 425 degrees F and let it preheat.
Meanwhile, take a medium saucepan, place potatoes in it, cover with water,
then place it over medium heat and boil for 5 to 7 minutes until cooked.
Meanwhile, take a baking sheet, grease it with oil, and then spread asparagus
in it
Sprinkle with onions and garlic powder on top and then bake for 8 minutes
until roasted, stirring halfway.
Prepare the salad dressing and for this, take a small bowl, add vinegar, lime
juice, and water in it and then stir in salt and basil in it until mixed.
When potatoes have cooked, drain the potatoes, transfer them into a medium
bowl and then add chickpeas.
Add asparagus, drizzle with prepared salad dressing, toss until mixed, and
then serve.
ORANGE ALMOND SALAD
Servings: 4
Ingredients:
1 head of lettuce cut or cut into small pieces
1 can make drained oranges
1/2 cup chopped or sliced almonds
1/3 cup dried cranberries with lemon
1 Tbsp of sugar (optional)
1/2 cup chopped chives
Dressing
1/4 cup of cider vinegar (red wine or rice vinegar also works)
1 Tbsp of olive oil (optional)
1 clove of minced garlic
Sea salt and pepper to taste
Orange and almond salad
Directions:
If you want "sweet" almonds, dry the sugar at the bottom of the nonstick pan.
Add the almonds and stir until lightly browned and covered with syrup. Pour
into a dish to cool.
Place the lettuce, vegetables, parsley, green onion, and parsley in a salad
bowl.
Pound the covering items and empty on the salad. Shoot the jacket.
POTATO SALAD WITH MUSTARD AND HERBS
Servings: 2
Ingredients:
4 ounces red potato, ¼-inch round sliced
½ tablespoon mixed dried herbs
½ tablespoon apple cider vinegar
1 tablespoon mustard paste
1 tablespoon olive oil
Extra:
¼ teaspoon salt
Directions:
Take a medium saucepan, place potato slices in it, cover with water, place the
pan over medium-high heat, bring to a gentle boil, and then continue boiling
the potatoes for 5 minutes until tender.
Meanwhile, prepare the dressing and for this, take a small bowl, place the
remaining ingredients in it and whisk until combined.
When potatoes have cooked, drain them and then transfer them into a large
bowl.
Drizzle with the prepared salad dressing and then toss until coated.
Serve straight away.
Chapter 8:
Staple and Whole Food Lunch Recipes
SPEEDY STIR-FRY

Servings: 2
Ingredients:
Juice of 1 lime
1 Tbsp. vegetable oil
1 carrot (sliced diagonally)
2 Tbsp. soy sauce
1 tsp cider vinegar
30ml sweet chili sauce
1 tsp sesame oil
onions
2 Tbsp. groundnut oil
6-8 baby sweetcorn (sliced diagonally)
3 Tbsp. soy sauce
5 oz. marinated tofu pieces
5 oz. udon noodles
toasted sesame or hemp seeds
4 oz. kale (chopped)
Directions:
Boil water in a large pan for the udon noodles. Meanwhile, whisk your cider
vinegar, lime juice, chili sauce, 2 Tbsp. of soy sauce, and 1tsp of sesame oil
to blend your sauce. Leave the sauce aside for now; add the noodles to the
boiling water.
Heat a large wok or frying pan and add the groundnut oil and spring onions.
Add the tofu, carrot, sweetcorn, and 3 Tbsp. of soy sauce and cook until the
vegetables begin to tenderize. It's time to add your sauce for a burst of flavor,
followed by the kale.
By now your noodles should be ready, so reduce the heat and drain the water
from them. Add the noodles to your wok or frying pan and pour in the rest of
your sauce. Stir thoroughly then serve. Add in some toasted sesame or hemp
seeds to finish.
SCALLOPED POTATOES
Servings: 2
Ingredients:
1 1/3 tablespoon flour
3 potatoes, peeled, sliced
2 green onions, sliced
6 tablespoons almond milk, unsweetened
3 tablespoons grated parmesan cheese
Extra:
¼ teaspoon salt
¼ teaspoon ground black pepper
1/3 tablespoon butter, unsalted
Directions
Meanwhile, take a small saucepan, place it over medium-low heat, add butter
and when it melts, stir in flour until smooth sauce comes together and then
stir in salt and black pepper. Whisk in milk until smooth, then remove the pan
from heat and stir in 2 tablespoons cheese until melted.
Take a baking pan, grease it with oil, line its bottom with some of the potato
slices, sprinkle with one-third of green onion, and cover with one-third of the
sauce.
Create two more layers by using remaining potatoes, green onion, and sauce,
and sprinkle cheese on top.
Cover the baking pan with foil, bake for 20 minutes, uncover the pan and
continue cooking for 5 minutes until the top has turned golden brown. Serve
straight away.
QUINOA CURRY
Servings: 4
Ingredients:
1 ½ Tbsp. curry powder
1 bag (16oz) frozen “stir-fry blend” vegetables
1 tsp minced fresh ginger
2 Tbsp. tahini (ground sesame paste)
¾ cup quinoa (dry)
1 tsp granulated onion
½ avocado (optional)
4 garlic cloves (minced)
Sesame seeds for garnish
Directions:
Pour 1 ½ cups of water into a saucepan, boil and add your quinoa, curry
powder, and onion. Lower the heat to medium-low and allow the contents to
simmer. Cover with a tight-fitting lid for 15 minutes.
Pop the frozen vegetables onto a skillet on medium-low heat and cover to
allow them to soften. Check on your quinoa and stir it. The vegetables will
take a maximum of 10 minutes to thaw. Leave aside and mince the cloves of
garlic and ginger.
Increase the heat to medium-high. Mix your garlic and ginger with the
vegetables, add the curry powder and cook for a further 2 minutes. Withdraw
the pan from the heat and mix your tahini. If it doesn’t merge well, add a little
water, if required. Mix the quinoa and the vegetables. You can add some
avocado here if you want and some sesame seeds.
SWEET POTATO KATSU CURRY
Servings: 8
Ingredients:
1/2 cup water (for the batter)
4 oz. self-rising flour
4x ½” thick slices of sweet potato
Vegetable oil (for cooking)
1 spring onion (chopped lengthways)
3 tsp golden syrup
½ cup of basmati rice
1 cup of water
1 tsp plain flour
1 tsp curry powder
2 tsp soy sauce
Directions:
Boil your water and pop the rice into the cooker for 7 minutes. Turn off the
heat and give the rice a ruffle with a fork. Heat the vegetable oil in a
saucepan. Pour 1/2 cup of water into a bowl and add the self-rising flour then
whisk the two together.
Dunk your strips of sweet potato into the batter and then fry them in the
saucepan for a maximum of 10 minutes. While cooking put a frying pan on
medium heat. Add the golden syrup, plain flour, and curry powder. Mix to
create a paste, and then add dribbles of water to make your sauce. Try and
avoid going overboard at first to refrain from watering down the sauce. Add
the soy sauce after.
When your sweet potato strips are ready, empty the rice onto a serving plate,
then the sweet potato and sauce. Finish by garnishing with your sliced spring
onion.
VEGGIE OLIVE WRAPS
Servings: 0
Ingredients:
1 carrot (shredded or grated)
1 Tbsp cider vinegar
1 large seeded tortilla
5 green olives (pitted and halved)
1 courgette (shredded or grated)
2 spring onions (sliced)
¼ wedge red cabbage (shredded)
basil leaves
½ tsp extra virgin canola oil
Directions:
Keep your tortilla separate and combine all of your ingredients into a mixing
bowl. Give them a good shake to mix them.
Place your tortilla on a sheet of foil and add your filling to one side of the
wrap. Try to avoid the temptation of removing some of your fillings. (Trust
me, or you'll end up with a very lopsided and bland tortilla!) Begin rolling
your tortilla from the filling side and carefully fold the sides in as you go.
Then fold the foil to keep everything tucked inside your wrap.
Pop the tortilla in a container and you’re good to go! Cut it in half when
you’re ready to eat.
TAHINI LENTILS
Servings: 4
Ingredients:
1 garlic clove (crushed)
1 yellow pepper (sliced)
1 courgette (sliced)
1 cup pack pre-cooked lentils
2 oz tahini
2 Tbsp olive oil
1 lemon (zest and juice)
1 red onion
4 oz kale
Directions:
Blend the zest and juice of the lemon with the tahini in a jug. Measure in
50ml of cold water to make the dressing suitably runny. Don’t add any more
water or it’ll thin too much.
Pour the oil into a large frying pan or a wok. Heat on medium-high and pop
the red onion in. Allow it to cook for up to 2 minutes. Now mix in the green
beans, garlic, pepper, and courgette. Cook for up to 5 minutes. Make sure to
mix with a spoon often to avoid it sticking.
Mix in the lentils, kale, and tahini dressing. Maintain the same heat for 2
minutes, still mixing thoroughly with your spoon until the kale begins to
shrive. That's a sign it’s ready for serving!
5-MINUTE MINI-WRAPS
Servings: 5
Ingredients:
1 ripe avocado (sliced)
⅔ cup hummus
1 bell pepper (sliced)
1 ½ cup carrots (shredded)
1 cup of parsley
7 ½ Tbsp green curry paste
5 coconut wraps
2 ½ cups kale (chopped)
Directions:
Spread a coconut wrap on a chopping board or worktop. Carefully mix the
ingredients and sauce. Next, spread 2 Tbsp. of hummus and 1 ½ Tbsp of
curry paste to the end of the wrap closest to you.
Place the remaining ingredients on the end furthest from you and tightly roll
the wrap away from your body.
Pop the wraps into a container with the seam side down.
HUMMUS QUESADILLAS
Servings: 1
Ingredients:
Extra-virgin olive oil (for brushing)
¼ cup hummus
¼ cup spinach
¼ cup kale
1 8-inch whole-grain tortilla
Directions:
Cover your tortilla in the hummus and spread it on thick. Add your spinach
and kale on one half of the tortilla and then fold it over. You can use your
ingredients to make another, there should be enough room when cooking.
Use medium heat to warm a skillet and place the quesadilla(s) in the pan.
Allow it to heat for up to 2 minutes before turning. Then give the heated sides
a brush over with some olive oil. Allow them to cook for a further 2 minutes;
then flip once more, brushing the top side with more oil. Cook until the
quesadilla becomes crisp and crunchy, turning it over one further time for up
to 2 minutes.
Once it’s ready, slice into segments ready to take with you on-the-go. I’d
advise some extra hummus to use as a dip.
VEGETABLE TAGINE CHICKPEAS AND RAISINS
Servings: 4
Ingredients:
2 onions (chopped)
½ tsp ground cinnamon
½ tsp cumin
½ tsp coriander
2 large courgettes (sliced into chunks)
Chopped coriander (to serve)
12 oz. frozen peas
15 oz. vegetable stock
2 chopped tomatoes
14 oz. can chickpeas (rinsed and drained)
4 Tbsp. raisins
Directions:
Pour oil into a pan and heat. Mix in your onions since they should be soft
after 5 minutes. Mix the spices in, and then add your tomatoes, courgettes,
raisins, chickpeas, and vegetable stock. Bring to the boil. Cover the pan and
allow it to simmer for 10 minutes. Mix in your peas for 5 more minutes.
Spread the chopped coriander when serving.
SESAME CAULIFLOWER
Servings: 4
Ingredients:
¼ cup rice vinegar
1 Tbsp. minced garlic
1 small head cauliflower (chopped)
1 ½ tsp toasted sesame oil
⅓ cup soy sauce
¼ maple syrup (can use honey if preferred)
½ tsp powdered ginger
1 ½ Tbsp. cornstarch
Sesame seeds for garnish
¼ cup water
Directions:
Preheat your oven to 450 degrees Fahrenheit. Line your baking pan with
parchment. Chop the cauliflower into florets, and then cut so that one side of
every floret is flat. Bake for 10 minutes on the middle rack of the oven. While
the cauliflower bakes, grab a saucepan. Whisk together the ginger, sesame
oil, garlic, soy sauce, and vinegar. Bring the contents of the saucepan to a
boil.
In a separate bowl, mix the cornstarch and water until it disintegrates. Once
the saucepan contents have boiled, cook the cornstarch mix in. Cook until
thick and it coheres. Reduce the heat to low. Flip your cauliflower in the oven
and bake for a further 10 minutes.
Drizzle the sauce over your cauliflower florets and spread your sesame seeds
across the top, then serve.
Chapter 9:
Dinner Recipes
RICE WITH ASPARAGUS AND CAULIFLOWER

Servings: 2
Ingredients:
3 ounces asparagus
3 ounces cauliflower, chopped
2 ounces tomato sauce
½ cup of brown rice
¾ cup of water
1/3 teaspoon salt
¼ teaspoon garlic powder
Directions:
Take a medium saucepan, place it over medium heat, add oil and when hot,
add asparagus and cauliflower and then sauté for 5 to 7 minutes until golden
brown.
Season with garlic powder, salt, and black pepper, stir in tomato sauce and
then cook for 1 minute.
Add rice, pour in water, stir until mixed, cover with a lid and cook for 10 to
12 minutes until rice has absorbed all the liquid and become tender.
When done, remove the pan from heat, fluff rice with a fork, and then serve.
SPAGHETTI WITH TOMATO SAUCE
Servings: 2
Ingredients:
4 ounces spaghetti
2 green onions, greens, and whites separated
1/8 teaspoon coconut sugar
3 ounces tomato sauce
1/3 teaspoon salt
2 teaspoons grated parmesan cheese
Directions:
Prepare the spaghetti, and for this, cook it according to the instructions on the
packet and then set aside.
Then take a skillet pan, place it over medium heat, add oil, and when hot, add
white parts of green onions and cook for 2 minutes until tender.
Switch heat to medium-low level, simmer sauce for 1 minute, then add the
cooked spaghetti and toss until mixed.
Divide spaghetti between two plates, sprinkle cheese on top and then serve.
CRISPY CAULIFLOWER
Servings: 2
Ingredients:
6 ounces of cauliflower florets
½ of zucchini, sliced
½ teaspoon of sea salt
½ tablespoon curry powder
¼ teaspoon maple syrup
2 tablespoons olive oil
Directions:
Meanwhile, take a medium bowl, add cauliflower florets and zucchini slices,
add remaining ingredients, reserving 1 tablespoon oil, and toss until well
coated.
Take a medium skillet pan, place it over medium-high heat, add remaining oil
and wait until it gets hot.
Spread cauliflower and zucchini in a single layer and sauté for 5 minutes,
tossing frequently.
Then transfer the pan into the oven and then bake for 8 to 10 minutes until
vegetables have turned golden brown and thoroughly cooked, stirring
halfway.
AVOCADO TOAST WITH CHICKPEAS
Servings: 2
Ingredients:
½ of avocado, peeled, pitted
4 tablespoons canned chickpeas, liquid reserved
1 tablespoon lime juice
1 teaspoon apple cider vinegar
2 slices of bread, toasted
¼ teaspoon salt
¼ teaspoon paprika
1 teaspoon olive oil
Directions:
Take a medium skillet pan, place it over medium heat, add oil and when hot,
add chickpeas and cook for 2 minutes.
Sprinkle 1/8 teaspoon each of salt and paprika over chickpeas, toss to coat,
and then remove the pan from heat.
Place avocado in a bowl, mash by using a fork, drizzle with lime juice and
vinegar and stir until well mixed.
Spread mashed avocado over bread slices, scatter chickpeas on top and then
serve.
GREEN ONION SOUP
Servings: 2
Ingredients:
6 green onions, chopped
7 ounces diced potatoes
1/3 teaspoon salt
1 ¼ cup vegetable broth
¼ teaspoon ground white pepper
¼ teaspoon ground coriander
Directions
Take a small pan, place potato in it, cover with water, and then place the pan
over medium heat.
Boil the potato until cooked and tender, and when done, drain the potatoes
and set aside until required.
Return the saucepan to low heat, add oil, and when hot, add green onions and
cook for 5 minutes until cooked.
Season with salt, pepper, and coriander, add potatoes, pour in vegetable
broth, stir until mixed and bring it to simmer.
Taste to adjust seasoning, then ladle soup into bowls and then serve.
MASHED POTATOES
Servings: 2
Ingredients:
4 potatoes, halved
¼ tablespoons chives, chopped
1 teaspoon minced garlic
¾ teaspoon sea salt
2 tablespoons butter, unsalted
Directions:
Take a medium pot, place it over medium-high heat, add potatoes, cover with
water and boil until cooked and tender.
When done, drain the potatoes, let them cool for 10 minutes, peel them and
return them into the pot.
Mash the potatoes by using a hand mixer until fluffy, add remaining
ingredients except for chives, and then stir until mixed.
Sprinkle chives over the top and then serve.
EGGPLANT STACKS
Servings: 2
Ingredients:
½ pound, eggplant
½ teaspoon dried thyme
½ teaspoon dried oregano
½ teaspoon salt
½ teaspoon ground black pepper
Directions:
Cut eggplant into 1-inch thick slices, brush them with oil and then sprinkle
with salt, black pepper, thyme, and oregano on both until well-seasoned.
Then top eggplant slices with cheese, cover with a lid, and grill for 1 to 2
minutes until cheese has melted.
POTATO SOUP
Servings: 2
Ingredients:
2 potatoes, peeled, cubed
1/3 teaspoon salt
4 teaspoons grated parmesan cheese
1 ½ cup vegetable broth
¾ cup of water
1 tablespoon Cajun seasoning
Directions
Take a small pan, place potato cubes in it, cover with water and vegetable
broth, and then place the pan over medium heat.
Return pan over medium-low heat, add remaining ingredients, stir until
mixed and bring it to a simmer.
Taste to adjust seasoning, then ladle soup into bowls and then serve.
TERIYAKI EGGPLANT
Servings: 2
Ingredients:
½ pound eggplant
1 green onion, chopped
½ teaspoon grated ginger
½ teaspoon minced garlic
1/3 cup soy sauce
1 tablespoon coconut sugar
½ tablespoon apple cider vinegar
Directions:
Prepare teriyaki sauce and for this, take a medium bowl, add ginger, garlic,
soy sauce, vinegar, and sugar in it and then whisk until sugar has dissolved
completely.
Cut eggplant into cubes, add them into teriyaki sauce, toss until well coated,
and marinate for 10 minutes.
When ready to cook, take a grill pan, place it over medium-high heat, grease
it with oil, and when hot, add marinated eggplant.
Cook for 3 to 4 minutes per side until nicely browned and beginning to
become charred, drizzling with excess marinade frequently and transfer to a
plate.
Sprinkle green onion on top of the eggplant and then serve.
SCALLOPED POTATOES
Servings: 2
Ingredients:
1 1/3 tablespoon flour
3 potatoes, peeled, sliced
2 green onions, sliced
6 tablespoons almond milk, unsweetened
¼ teaspoon salt
1/3 tablespoon butter, unsalted
Directions:
Meanwhile, take a small saucepan, place it over medium-low heat, add butter
and when it melts, stir in flour until smooth sauce comes together and then
stir in salt and black pepper. Whisk in milk until smooth, then remove the pan
from heat and stir in 2 tablespoons cheese until melted.
Take a baking pan, grease it with oil, line its bottom with some of the potato
slices, sprinkle with one-third of green onion, and cover with one-third of the
sauce.
Create two more layers by using remaining potatoes, green onion, and sauce,
and sprinkle cheese on top.
Cover the baking pan with foil, bake for 20 minutes, uncover the pan and
continue cooking for 5 minutes until the top has turned golden brown. Serve
straight away.
SWEET POTATO FRIES
Servings: 4
Ingredients:
3 large sweet potatoes
1/2 teaspoon sea salt
¼ teaspoon cayenne pepper
1 teaspoon cumin
1/4 teaspoon paprika
Direction:
Peel the potatoes, cut into wedges lengthwise, place them in a bowl, drizzle
with oil and toss until combined.
Stir together remaining ingredients, sprinkle over sweet potatoes, spread the
potatoes evenly on a baking sheet greased with oil in a single layer, and bake
for 30 minutes at 400 degrees F until done, tossing twice.
Nutrition Value:
Calories: 78 Cal
Fat: 4 g
Carbs: 11 g
Protein: 1 g
Fiber: 2 g
VEGETARIAN BIRYANI
Servings: 6
Ingredients:
12 ounces chickpeas
2 cups rice, rinsed
1 large onion, peeled, sliced
2 cups sliced mixed veggies
1 ½ teaspoon minced garlic
1 tablespoon grated ginger
1 tablespoon cumin
1/2 teaspoon turmeric
1 tablespoon coriander
3/4 teaspoon salt
1 teaspoon cinnamon
1 teaspoon red chili powder
1/2 teaspoon cardamom
1 bay leaf
1/2 cup raisins
4 cups vegetable stock
Garnishing
1/4 cup cashews
Direction:
Take a large skillet pan, place it over medium-high heat, add oil and when
hot, add onion and cook for 5 minutes.
Then add vegetables, ginger, and garlic, continue cooking for 5 minutes,
reserve 1 cup of the mixture and set it aside.
Add bay leaf into the pan, stir in all the spices, cook for 1 minute, stir in rice
and cook for 1 minute.
Season with salt, pour in the stock, then top with reserved vegetables,
chickpeas and raisins, switch heat to a high level, and bring the mixture to
simmer.
Then switch heat to the low level, cover the pan with a towel, place lid on top
of it to seal the pan completely, and simmer for 20 minutes until all the liquid
has soaked by the rice.
When done, fluff the rice with a fork, top with cilantro and cashews, and then
serve.
Nutrition Value:
Calories: 385 Cal
Fat: 6.8 g
Carbs: 73.6 g
Protein: 8.6 g
Fiber: 5.5 g
ROASTED CAULIFLOWER
Cooking time: 1 hour and 20 minutes
Servings: 4
Ingredients:
1 medium head of cauliflower
½ teaspoon salt
1 teaspoon dried parsley
1 teaspoon dried dill
1 teaspoon dried mint
1 tablespoon zaatar spice
2 tablespoons olive oil, divided
1 cup of water
Direction:
Trim the cauliflower, then slice from the bottom, drizzle it with 1 tablespoon
oil, season with salt and zaatar spice, cover cauliflower with a foil and bake
for 55 minutes.
When done, uncover the cauliflower, drizzle with remaining oil and bake for
30 minutes until roasted, turning halfway.
When done, sprinkle with parsley, dill, and milk and serve cauliflower with
lemon wedges and tahini sauce.
Nutrition Value:
Calories: 127 Cal
Fat: 8 g
Carbs: 13 g
Protein: 5 g
Fiber: 5.1 g
CHINESE EGGPLANT WITH SZECHUAN SAUCE
Servings: 4
Ingredients:
1 1/2 pound Eggplant
2 teaspoons minced garlic
2 teaspoons grated ginger
2 tablespoons cornstarch
2 teaspoons salt
4 tablespoons peanut oil
10 dried red chilies
For the Szechuan Sauce:
1 teaspoon Szechuan peppercorns, toasted, crushed
1/2 teaspoon five-spice
1 tablespoon mirin
3 tablespoons brown sugar
1 teaspoon red chili flakes
1/4 cup soy sauce
1 tablespoon rice vinegar
1 tablespoon sesame oil
Direction:
Cut eggplant into bite-size pieces, place them in a large bowl, cover them
with water, stir in salt and let them stand for 15 minutes.
Prepare the Szechuan sauce and for this, place all its ingredients in a small
bowl except for Szechuan peppercorns and whisk until combined and set
aside until required.
Pat dry eggplant with paper towels, sprinkle with corn starch and then fry
them in a single layer over medium heat for 10 minutes until golden brown.
When eggplants are done, transfer them to a plate, add some more oil into the
pan, add garlic and ginger and cook for 2 minutes.
Add Szechuan peppercorns and prepared sauce, stir until combined and
simmer for 20 seconds.
Return eggplant pieces into the pan, toss until mixed, cook for 1 minute and
then garnish with green onions.
Nutrition Value:
Calories: 323 Cal
Fat: 22 g
Carbs: 30 g
Protein: 6 g
Fiber: 7.4 g
Chapter 10:
Legumes and Grains Recipes
BLACK BEANS WITH OATMEAL & CHEDDAR

Servings: 2
Ingredients:
½ cup rolled oats
¼ cup Greek yogurt
½ cup almond milk
2 tablespoons seasoned black beans
2 tablespoons Cheddar cheese, shredded
1 stalk scallion, minced
1 tablespoon cilantro, chopped
Directions:
Mix all the ingredients except the cilantro in a glass jar with a lid.
Refrigerate for up to 5 days.
Sprinkle the cilantro on top before serving.
FIG & CHEESE OATMEAL
Servings:
Ingredients:
½ cup water
½ cup rolled oats
Pinch salt
2 tablespoons dried figs, sliced
2 tablespoons ricotta cheese
2 teaspoons honey
1 tablespoon almonds, toasted and sliced
Directions:
Put the water, oats, and salt in a glass jar with a lid.
Shake to blend well.
Top with the remaining ingredients when ready to serve.
PUMPKIN OATS
Servings: 1
Ingredients:
½ cup rolled oats
½ cup almond milk
¼ cup ricotta cheese
2 tablespoons pumpkin puree
1 tablespoon maple syrup
¼ teaspoon vanilla
1/8 teaspoon ground nutmeg
Directions:
Combine all the ingredients in a glass jar with a lid.
MANGO CURRY CHICKPEAS
Servings: 4
Ingredients:
3/4 cup (105 g) red onion, chopped 1 fresh ginger, shredded
¼ teaspoon cayenne
3 garlic cloves
1 1/2 cups (246 g) cooked chickpeas 1 teaspoon apple cider vinegar
¼ teaspoon cumin seeds
1 ¼ cups (315 ml) coconut milk
¾ cup (150 g) ripe mango pulp
1 bay leaf
3 cloves, whole
¼ teaspoon ground cinnamon
½ teaspoon Garam Masala or ground coriander, ground cloves, cardamom
and black pepper 2 tablespoons water
1 teaspoon cooking oil
Salt, to taste
Directions:
Chopped cilantro, cayenne garam masala, for garnish Mix ginger, garlic, a
splash of water, and onion in a blender and process until smooth.
Add oil to a skillet and place over medium heat, add the cumin seeds and
cook for a minute, until the seeds change the color. Add cloves along with the
bay leaves and cook until the bay leaf changes the color.
Add the blended onions mixture and cook for 7-10 minutes, and then add the
garam masala, cinnamon, and cayenne and mix well to combine.
Add the mango pulp, salt, and coconut milk and stir well to combine. Cook
for 2-3 minutes and then mix in the chickpeas. Simmer the mixture
uncovered on low heat until the sauce has thickened, for about 12-15
minutes.
Adjust the seasonings and add lemon juice or vinegar, sugar, or maple syrup
to sweeten the mango. Season the mixture with black pepper.
Discard the cloves and bay leaf.
Serve over rice along with the roasted vegetables. Top with cilantro.
CAULIFLOWER STEAKS
Servings: 4
Ingredients:
1 cauliflower
2 tablespoons parsley, chopped
Salt and pepper, to taste
2 bells peppers, fresh or frozen 2 tablespoons red wine vinegar
3 tablespoons water
¼ cup (30 g) almonds, blanched
2 tablespoons tomato paste
1 teaspoon sweet paprika
2 garlic cloves
¼ cup cooked chickpeas
¼ cup hazelnuts, toasted
¼ cup (65 ml) olive oil
Directions:
Prepare the sauce by combining the tomato paste, red peppers, vinegar,
chickpeas, water, almonds, hazelnuts, paprika, garlic, olive oil, salt, and
pepper in a blender, and process until smooth.
Preheat the oven to 400 F/200 C. Slice the cauliflower into thick steak pieces,
leave the core intact.
Add oil to a pan and add the cauliflower steaks. Brush the steaks with little
oil and season with salt and pepper. Sear each side for 3 minutes until lightly
brown.
Then place on the baking sheet and bake for 13-15 minutes.
Serve the steaks with the sauce. Top with pine nuts, lemon zest, chopped
parsley, raisins.
SPICY LENTIL STEW
Servings: 6
Ingredients:
Spinach Leaves
Diced Tomatoes
Red Lentils
Vegetable Broth
Cayenne Pepper
Spice Blend
Ginger
Garlic Cloves
Onion
Olive Oil
Salt
Pepper
Directions:
First, you will want to take a large pot and place it over medium heat. As the
pot begins to warm up, place the olive oil and begin to sauté your onion.
Typically, this will take about five minutes. Once the onion is soft, add in the
ginger, garlic, cayenne, and spice mix. Stir everything in the pot for another
minute or so.
Next, you will want to add in diced potatoes, tomatoes, dry red lentils, and
vegetable broth. You will want to stir everything together and then raise the
heat so you can bring the pot to a simmer. Once everything is simmering,
lower the heat and allow the lentils and potatoes to cook until they are soft
and tender. This will usually take about thirty minutes or so.
When the potatoes and lentils are done, stir in the spinach and stir carefully
until the spinach begins to wilt. Once this is done, remove the dish from the
heat and season with salt and pepper as desired. Serve warm and enjoy!
BLACK BEAN AND PUMPKIN CHILI
Servings: 4
Ingredients:
Garbanzo Beans
Black Beans
Vegetable Stock
Tomatoes
Pumpkin Puree
Chopped Onion
Olive Oil
Chili Powder
Cumin Powder
Salt
Pepper
Directions:
To begin, you will want to place a large pot over medium heat. As the pot
warms up, place your olive oil, garlic, and chopped onion into the bottom.
Allow this mixture to cook for about five minutes or until the onion is soft.
At this point, you will now want to add in the garbanzo beans, black beans,
vegetable stock, canned tomatoes, and pumpkin. If you do not have any
vegetable stock on hand, you can also use water.
With your ingredients in place, add in half of the chili powder, half of the
cumin, and any salt and pepper according to your taste. Once the spices are in
place, give the chili a quick taste and add more as needed.
Now, bring the pot to a boil and stir all of the ingredients together to assure
the spices are spread evenly throughout your dish.
Last, bring the pot to a simmer and cook everything for about twenty
minutes. When the twenty minutes are done, remove the pot from the heat,
and enjoy!
SWEET KOREAN LENTILS
Servings: 4
Ingredients:
2 cups (500 ml) water
2 garlic cloves, minced
1 small fresh ginger, minced
1 teaspoon sesame oil
1/4 cup (65 ml) soy sauce
1/2 teaspoon red pepper flakes, crushed
For the Lentils:
2 green onions, chopped
1 tablespoon oil
1 tablespoon sesame seeds
1/2 yellow onion, chopped
1 cup (150 g) red lentils
Cooked rice, to serve
Directions:
Combine all the sauce ingredients in a bowl.
Add oil to a skillet and heat over medium heat. Add onion and sauté until
softened and slightly browned. Pour in the lentils along with the sauce.
Cover and simmer gently until the lentils are tender and well-cooked, for
about 7-10 minutes, ensure most of the liquid is absorbed.
Spoon over rice and garnish with sesame seeds and green onions. Enjoy!
BUTTERNUT SQUASH AND CHICKPEA PIZZA
Servings: 8
Ingredients:
450g butternut squash, cubed
2 cloves garlic
15ml olive oil, divided
15ml maple syrup
2g dried thyme
Pizza:
170g whole-wheat pizza dough (store-bought)
10ml olive oil
280g broccoli, cut into florets
1 onion, diced
90g can chickpeas, rinsed, drained
45g raw cashews
5g nutritional yeast
2g garlic powder
Salt, to taste
1 red bell pepper, seeded, sliced
Directions:
Preheat oven to 200C/400F.
Toss butternut squash, garlic, and thyme with olive oil on a baking sheet.
Drizzle the squash with maple syrup and season to taste.
Roast the squash for 20 minutes.
In the meantime, pull the dough on a round baking sheet to 0.5mm thick.
Place the squash in a food blender and blend until smooth.
Spread the squash over pizza dough.
Heat 10ml olive oil in a skillet. Add onion and broccoli. Cook 3 minutes.
Top the butternut squash with broccoli, and chickpeas.
In a clean blender, combine war cashews, nutritional yeast, and garlic
powder.
Process until you have coarse crumbs.
Sprinkle the pizza with cashew nuts mixture. Finally, top with sliced bell
pepper.
Increase oven heat to 220C/425F.
Bake the pizza 15-18 minutes.
Transfer the pizza onto a wire rack and cool 5 minutes before slicing and
serving.
CHICKPEA FRITTATA
Servings: 4
Ingredients:
350g broccoli
15ml coconut oil
225g chickpea flour
500ml water
2g chili flakes
3g thyme, chopped
4g lemon zest
45ml olive oil
10 capers, chopped
Salt, and pepper, to taste
Directions:
Whisk chickpea flour, and water in a bowl. Cover and refrigerate 2 hours.
Preheat oven to 250C/485F.
Separate broccoli into florets and toss with coconut oil on a baking sheet.
Season the broccoli to taste.
Roast the broccoli for 15 minutes.
In the meantime, heat olive oil in a cast-iron skillet.
Stir chili, lemon zest, and thyme into the chickpea batter. Season to taste with
salt and pepper.
Once the oil is very hot, pour in the chickpea batter.
Gently swirl the batter to cover the bottom.
Remove the broccoli from the oven. Top the frittata with broccoli and place it
back in the oven.
Bake the frittata for 10-14 minutes or until deep brown.
Remove the frittata from the oven and place aside to cool.
Top with chopped capers before serving.
Chapter 11:
Vegetable Recipes
GREEN CHILI CASSEROLE

Servings: 2
Ingredients:
1 pound ground beef
8 (6 inches) corn tortillas
1 small onion, diced
cheese
peppers
chicken soup
milk
Directions:
Allow the oven to preheat to 165 deg C (325 deg F).
Oil a medium-sized casserole dish. Cook the ground beef in a medium skillet
placed over medium heat; drain the fat out.
Arrange half of the tortillas on the base of the prepared casserole dish and
spread half of the chilis, onion, cheese, and ground beef on it. Form a layer
with the chilis, ground beef, half of remaining cheese, onions, remaining
tortillas. Place the casserole in a medium bowl, dilute the soup with milk, and
spread over the casserole. Allow baking for half an hour in the preheated
oven. Sprinkle the remaining cheese on it and let bake until the cheese
dissolves for 5 to 10 minutes.
EGGPLANT CROQUETTES
Servings: 2
Ingredients:
eggplants, peeled and cubed
Cheddar cheese
bread crumbs
eggs
parsley
2 tablespoons chopped onion
1 clove garlic, minced
1 cup vegetable oil for frying
1 teaspoon salt
Directions:
Place the eggplant in a microwave-safe bowl. Cook the eggplant inside the
microwave that is set on medium-high for 3 minutes. Flip the eggplant over
and cook in the microwave for 2 minutes. If the eggplant is not yet tender,
cook for 2 more minutes. Drain off all the liquid from the eggplant; mash.
Toss the mashed eggplant with cheese, parsley, salt, onion, eggs, garlic, and
bread crumbs thoroughly.
Form the eggplant mixture into patties. Pour oil into the large skillet and heat
it. Fry the eggplant patties, one at a time into the skillet for approximately 5
minutes per side until the patties are golden brown. You can freeze the patties
before cooking it.
GREENS AND ZUCCHINI TART
Servings: 2
Ingredients:
4 beets (with greens), beets trimmed and greens chopped
1 sheet frozen puff pastry, thawed
1 onion, diced
1 large zucchini, diced
jalapeno pepper
basil leaves
eggs
1 1/2 cups milk
1/4 teaspoon fresh ground black pepper, or to taste
Directions:
Turn the oven to 375°F (190°C) to preheat. Wrap aluminum foil around the
beets to form a packet.
In the oven, put the packet and roast for 20-25 minutes until the beets are
tender but remain firm. Take out of the oven and put aside to cool. Increase
the oven temperature to 400°F (200°C).
Rinse chopped beet greens and strain thoroughly.
Roll puff pastry until it fits the sides and bottom of the 9-in. spring-form pan,
trimming as necessary. Use a fork to prick the bottom pastry in several
places, line aluminum foil onto the pastry, and put on dried beans or pie
weights to cover.
Bake the pastry for 10 minutes and take out of the oven. Discard the weights
and foil. Lower the oven temperature to 325°F (165°C).
In a big skillet, heat olive oil over medium heat. Add jalapeno, zucchini, and
diced onion; stir and cook for 5 minutes until the vegetables start to get
tender and the onion is opaque. Mix in beet greens until they start to wilt.
Take the skillet away from the heat and stir in basil.
In a bowl, beat together milk and eggs. Use pepper and salt to season.
Slip off the skins of the beets and slice into slices, about 1/4-in. each.
On the pastry bottom, evenly arrange the greens-zucchini mixture. Top with
beet slices. Gradually pour over the beets with the milk-egg mixture, be
careful to not overflow the pastry edge.
Put in the preheated oven and bake for 40-50 minutes until the tart is firm and
puffy. Let it cool before cutting, about 1/2 hour.
MUSHROOM RISOTTO
Servings: 2
Ingredients:
onions
garlic
parsley
celery
1 1/2 cups sliced fresh mushrooms
1 cup whole milk
1/4 cup heavy cream
rice
vegetable stock
1 teaspoon butter
1 cup grated Parmesan cheese
Directions:
Put enough oil in a large skillet and heat it over medium-high heat. Cook and
sauté the garlic and onion in hot oil until the garlic is lightly browned and the
onion is tender. Remove the garlic, and add the salt, celery, pepper, and
parsley. Add mushrooms once the celery is tender. Adjust the heat to low,
and cook the mushrooms until tender.
Stir in cream and milk, and then followed by the rice. Bring the mixture to
simmer. Pour in vegetable stock, one cup at a time, until absorbed
completely.
Add butter and Parmesan cheese once the rice is cooked. Remove the mixture
from the heat and serve warm.
BAKED TOFU SPINACH WRAPS
Servings: 2
Ingredients:
2 (10 inches) whole wheat tortillas
1 (7.5 ounces) package hickory flavor baked tofu
spinach
cheese
Directions:
On a paper plate, arrange tortillas next to each other. Cut tofu into slices;
arrange them into the middle of each tortilla. Use cheese to sprinkle on top of
tofu. Use a damp paper towel to cover; put into the microwave and heat until
the cheese melts, about 45 seconds.
Stack spinach on top of each tortilla; drizzle with Ranch dressing. Top with a
sprinkle of Parmesan cheese; roll tortillas to cover the filling to serve.
PUMPKIN RAVIOLI
Servings: 2
Ingredients:
1 cup ricotta cheese
1/2 cup pumpkin puree
1/2 teaspoon salt
1/4 teaspoon ground nutmeg
2 cups all-purpose flour
1/2 teaspoon salt
1/4 cup tomato paste
2 eggs
2 tablespoons water
Directions:
Stir nutmeg, 1/2 tsp. salt, pumpkin, and cheese. Put aside filling.
In a big bowl, mix 1/2 tsp. salt and flour. Create a well in the middle of the
flour. Beat eggs, oil, and tomato paste till blended well. Put into the flour
well. Mix using a fork. Bringing flour mixture to the middle of the bowl
gradually to make a dough ball. Mix up to 2 Tbsp. water in if the dough is too
dry.
On a floured cloth-covered surface, lightly knead. Add flour if it's sticky.
Knead for 5 minutes till elastic and smooth. Cover. Let it rest for 5 more
minutes. Divide the dough to 4 even parts. One part at a time, roll dough to a
12x10-in. rectangle. While working, keep other dough covered.
On 1/2 of the rectangle, drop 2 level tsp. filling in 2 rows of 4 mounds per, 1
1/2-in. apart. With water, moisten dough edges, and dough between pumpkin
mixture rows. Fold another dough half up over the pumpkin mixture, pressing
down dough around the pumpkin. Between filling rows, cut to create ravioli.
Use a fork to press edges together or use a pastry wheel to cut. Seal the edges
well. Repeat with leftover pumpkin filling and dough. On the towel, put
ravioli. Let stand for 30 minutes, flipping once till dry.
In 4-qt. boiling salted water, cook ravioli till tender. Carefully drain.
BROCCOLI CASSEROLE
Servings: 2
Ingredients:
4 cups chopped fresh broccoli
1 (10.75 ounces) can cream of mushroom soup
1 cup shredded Cheddar cheese
1/4 cup mayonnaise
2 cups dry bread crumbs
1/2 cup melted butter
Directions:
Start preheating the oven at 350°F (175°C). Grease a 2-quart casserole dish.
Put broccoli in a large microwave-safe bowl, and pour in a small amount of
water in the base; cook in microwave until softened, in 5 minutes. Drain the
liquid from the bowl. Blend mayonnaise, Cheddar cheese, and mushroom
soup in the broccoli until evenly combined; transfer into the prepared
casserole dish.
Combine melted butter and bread crumbs in another bowl; pour over the
broccoli mixture evenly.
Bake in the preheated oven until the surface starts to bubble, about 20 to 30
minutes.
POACHED EGGS AND ASPARAGUS
Servings: 2
Ingredients:
4 eggs
1 cube chicken bouillon (optional)
1 pound fresh asparagus, trimmed
4 slices whole-wheat bread
4 slices Cheddar cheese
1 tablespoon butter
salt and pepper to taste
Directions:
In a saucepan, fill half-way full of water. Boil and mix in the bouillon cube
until dissolved. Crack an egg into a large spoon or measuring cup and slip
into boiling water gently. Repeat with the remaining eggs. Simmer over
medium heat for 5 mins. Take out using a slotted spoon then keep it warm.
In the meantime, put asparagus into a saucepan and cover with enough water.
Bring to a boil, cook for 4 mins or until the asparagus is tender. Drain.
Toast bread to your preferred darkness. Spread over each piece of toast with
butter. Add one slice of cheese on top, then one poached egg, and lastly, the
asparagus. Add pepper and salt to taste. Enjoy right away!
RED CURRY HAM GRATIN
Servings: 4
Ingredients:
1 1/4 cups whipping cream
1/4 cup Greek yogurt
2 tablespoons red curry paste
1 tablespoon honey
1 pound spiral-sliced ham
2 1/2 cups Yukon gold potatoes, thinly sliced
1 cup sliced leek
1/2 teaspoon salt
1 teaspoon ground black pepper, divided
2 cups shredded Monterey Jack cheese
1 green onion, thinly sliced
Directions
Set the oven to 350°F (175°C) and start preheating. Grease a 3-quart baking
dish.
Stir honey, curry paste, yogurt, and whipping cream together; pour 1/2 into
the dish. Arrange leek, potatoes, and ham in an overlapping layer; top with
the rest of the whipping cream mixture. Dust with cheese, 1/2 teaspoon
pepper, and salt.
Bake with an aluminum foil cover for 40 minutes. Uncover; keep baking for
20 more minutes until potatoes become tender and the top turns golden
brown. Let rest for 15 minutes. Decorate with the rest of the black pepper and
green onion.
Chapter 12:
Sauce Recipes
GREEN PEA PESTO SAUCE

Servings: 2
Ingredients:
1 cup frozen peas
3 tablespoons grated Parmesan cheese
2 cloves garlic, minced
1 teaspoon lemon juice
1/2 cup chopped fresh basil
ground black pepper to taste
2 tablespoons extra-virgin olive oil
Directions:
Boil a small saucepan of water. Add peas. Cook until soft. Drain.
In a blender, blend pepper, basil, lemon juice, garlic, parmesan cheese, and
peas. As it blends, streams olive oil into it.
CUCUMBER SAUCE
Servings: 2
Ingredients:
cucumbers
1/2 teaspoon salt
yogurt
mint leaves
1/2 teaspoon minced fresh dill
Directions:
In a colander, put the cucumber, dust with salt, and let drain for 15 minutes.
In a bowl, mix the dill, mint, and yogurt. Mix in the drained cucumber.
Before serving, allow chilling at least 30 minutes.
MANGO CREAM SAUCE
Servings: 2
Ingredients:
1 cup heavy cream
1 (15.25 ounce) can mango slices, with juice
1 (1.5 fluid ounce) jigger brandy
Directions:
Place a medium saucepan on medium heat; stir in brown sugar, brandy,
mango juice, and heavy cream till thickened. Mix in mangoes; allow to boil
over high heat. Keep cooking while stirring for around 1 minute. Serve warm.
HONEY CURRY SAUCE
Cooking time: 1 minute
Servings: 2
Ingredients:
1/3 cup melted butter
1/3 cup honey
1/4 cup yellow mustard
fresh lemon juice
4 teaspoons yellow curry powder
freshly ground black pepper to taste
Directions:
In a glass bowl, mix all with honey, mustard, butter, curry powder, pepper,
and lemon juice. Microwave it on high heat for at least 1 minute until hot.
LIGHTER BASIL PESTO
Servings: 2
Ingredients:
2 cups fresh basil
2 cloves garlic
1 tablespoon pine nuts
1/4 cup part-skim ricotta cheese
1/4 cup grated Parmesan cheese
2 teaspoons olive oil
salt and ground black pepper to taste
2 tablespoons vegetable broth, or as needed
Directions:
In a food processor, add pine nuts, garlic, and basil; chop well. Add ricotta
cheese; process well. Repeat with black pepper, salt, olive oil, and Parmesan
cheese. Pour in vegetable broth, process until the sauce is smooth. Add more
broth to adjust the thickness.
PLUM SAUCE
Servings: 2
Ingredients:
3/4 (16 ounces) jar plum jam
2 tablespoons vinegar
1 tablespoon brown sugar
1 tablespoon dried minced onion
1 teaspoon crushed red pepper flakes
1 clove garlic, minced
1/2 teaspoon ground ginger
Directions:
Mix ginger, garlic, red pepper, dried onion, brown sugar, vinegar, and jam in
a saucepan over medium heat. Boil, mixing. Take off heat.
EGGPLANT FILLETS WITH CREAM SAUCE
Servings: 2
Ingredients:
2 eggplants, quartered and cut into 1/2 inch strips
1/2 cup soy sauce
1 cup unsweetened coconut cream
2 cups seasoned tomato sauce
1 tablespoon miso paste
1 tablespoon lime juice
1 1/2 tablespoons vegetable oil
1 dash sesame oil
Directions:
Peel some of the skin from eggplant but not all. In a shallow dish, arrange the
eggplant and use soy sauce to cover. Let it stand for 1 hour to marinate with
occasional turns.
Combine lime juice, miso paste, tomato sauce, and coconut cream in a
medium saucepan. Cook over low heat with occasional stirs until it simmers.
When it boils, take it off the heat and use a lid to cover.
In a wok over high heat, heat sesame oil, and vegetable oil. Fry eggplant
filets on both sides to a golden brown, a few at a time. Replenish oil between
batches if necessary. Serve over noodles or rice with sauce spooned on top.
VEGGIE MARINARA SAUCE
Servings: 2
Ingredients:
1 small onion, diced
2 garlic cloves, minced
1 (32 ounces) can diced tomatoes
1 large carrot, finely shredded
1 stalk celery, diced
2 teaspoons Italian seasoning
1 teaspoon dried oregano
1/2 teaspoon salt
1 bay leaf
Directions:
Let olive oil heat in a saucepan that’s set on medium-low heat. Add onion to
the olive oil and let it cook for about 10 minutes, stirring until it is clear. Add
the garlic to the same saucepan and cook it for about 30 seconds until
fragrant; stir.
Add bay leaf, pepper, salt, oregano, Italian seasoning, celery, carrot, and
diced tomatoes to the saucepan and stir. Let the sauce simmer well for about
an hour just so the flavors come in together.
Take the sauce and throw out the bay leaves. Then pour the sauce in a food
processor to cover and blend slowly until the texture is smooth.
MARINATED MUSHROOM AND EGGPLANT WITH PEANUT
SAUCE
Servings: 2
Ingredients:
2 medium eggplants
8 ounces crimini mushrooms, sliced
1 teaspoon ground cumin
1 teaspoon ground coriander
Ginger root
garlic
soy sauce
sunflower seed oil
lemon juice
cumin seeds
1/2 teaspoon coriander seeds
3 cloves garlic
2 tablespoons chopped onion
1 tablespoon lemon juice
1 teaspoon salt
1/4 teaspoon chili powder
1/2 cup coconut milk
1 cup crunchy peanut butter
1 cup water
Directions:
Slice eggplant into chunks, about 1-in. each. On 8 metal or wooden skewers,
thread mushrooms, and eggplant. In a shallow, nonporous dish, put the
vegetable skewers, and spoon the marinade over everything. Put a cover on
and chill for a minimum of 2 hours.
To prepare the marinade: In a big wok or frying pan, combine 2 cloves
crushed garlic, grated ginger, ground coriander, and ground cumin. Stir over
high heat until aromatic. Take away from heat, and mix in lemon juice, oil,
and soy sauce.
To prepare the peanut sauce: Grind 3 cloves garlic, coriander seeds, and
cumin seeds in a food processor. In a small saucepan, mix with peanut butter,
coconut milk, chili powder, salt, lemon juice, and onion. Mix in water.
Simmer on medium-low heat until it turns into a thick sauce. Remove the
peanut sauce into a serving bowl.
Start preheating the grill to and lightly grease the grate with oil.
Take the skewers out of the marinade, and put on the grill. Cook until the
vegetables are soft, or about 10-15 minutes. Enjoy immediately with the
peanut sauce.
FRESH TOMATO CHILI SAUCE
Servings: 2
Ingredients:
35 fresh tomatoes, peeled, seeded, and chopped
peppers
bell peppers
onion
apple cider vinegar
1/3 cup fresh lime juice, or amount to taste
1 cup white sugar
1 cup packed brown sugar
1 tablespoon salt, or amount to taste
Directions:
Simmer tomatoes for 1 hour in a big pot on medium heat; skim excess
foam/liquid off. Mix the desired amount of salt, brown sugar, white sugar,
lime juice, vinegar, onion, bell peppers, and chili peppers in. Lower heat to
low; simmer till liquid thickens and reduces for 3-5 hours. To taste, adjust
seasonings.
Take off heat; skim any foam off. Put in hot, sterilized jars; leave 1/4-in.
headroom then adjust lids. Process in a boiling-water bath for 10 minutes.
Chapter 13:
Drinks and Smoothie Recipes
EASY MANGO BANANA SMOOTHIE
Preparation Time: 10 minutes

Cooking Time: 0 minutes
Servings: 1
Ingredients
mangos
bananas
yogurt
milk
Directions
In a blender, conflate milk, vanilla yogurt, banana, and mangos till smooth.
EASY MANGO LASSI
Servings: 4
Ingredients
2 cups plain whole-milk yogurt
1 cup milk
3 mangoes - peeled, seeded, and chopped
4 tsps. white sugar, or to taste
1/8 tsp. ground cardamom
Directions
In the jar of a blender, place cardamom, white sugar, mangoes, milk, and
yogurt.
Blend for about 2 minutes or until smooth.
Chill in the refrigerator until cold, about 1 hour.
Serve with a bit sprinkling of ground cardamom.
BLUE DAY SMOOTHIE
Servings: 4
Ingredients
mango
banana
orange juice
vanilla nonfat yogurt
Directions
Put the banana, mango, orange juice, and yogurt in a blender and blend until
the mix is smooth.
Fill up clear glasses, add a bendy straw for drinking and serve!
TURMERIC GINGER C BOOST LIFE JUICE
Servings: 1
Ingredients
2 Fuji apples, cored and sliced
1 orange, peeled and divided
1/2 lemon, peeled
1 (1 inch) piece fresh ginger
1/2 tsp. ground turmeric
Directions
With a juicer, process ginger, lemon, orange, and apples, then stir in turmeric
until evenly combined.
V-GREAT JUICE
Servings: 1
Ingredients
4 tomatoes (such is Kumato®)
4 carrots
4 stalks celery
spring greens
kale
3 radishes
lemon
lemon
Directions
Run lemon, radishes, kale, spring greens, celery, carrots, and tomatoes with
rind, then peeled lemon through a juicer following the manufacturer's
instructions.
GINGER-BEET JUICE
Servings: 2
Ingredients
1 medium orange, peeled and quartered
3 kale leaves
apple
1 medium carrot, peeled
beet
ginger
Directions
Following the manufacturer's instructions to process through a juicer with
orange, kale, apple, carrot, beet, and ginger, respectively in this order.
Fill 2 glasses with ice, if wanted, and pour the juice into the glasses.
Serve promptly.
HAPPY SKINNY GREEN SMOOTHIE
Servings: 1
Ingredients
teabags
1 1/2 cups water
spinach
1 cup fresh or frozen mango chunks
1/2 green apple, chopped
1/2 avocado, peeled and pitted
grapes
mint leaves
ginger
1/2 lime, juiced
Directions
Get boiling water and soak the tea bags in it for 3-5 minutes.
Remove the tea bags and allow the tea to cool.
Once cooled, pour it into the blender together with the rest of the ingredients
and process until it is smooth.
Serve right away.
HOLLY GOODNESS SMOOTHIE
Servings: 1
Ingredients
1 mango - peeled, seeded, and chopped
1 small banana
1/2 cup frozen raspberries
1/2 cup almond milk
1/2 cup hemp milk
1 tsp. vanilla extract
1 tsp. chia seeds
1 tsp. hemp seeds
1 tsp. maca powder
Directions
Blend maca powder, hemp seeds, chia seeds, vanilla extract, hemp milk,
almond milk, raspberries, banana, and mango using a blender until the
mixture is smooth.
HONEY-MANGO SMOOTHIE
Servings: 2
Ingredients
mango
sugar
2 Tbsps. honey
milk
1 tsp. lemon juice
1 cup ice cubes
Directions
In a blender pitcher, put sugar, honey, and mango; add lemon juice and milk,
conflate till smooth. Distribute ice cubes among 2 serving glasses.
Put mango smoothie on ice, serve.
HONG KONG MANGO DRINK
Servings: 2
Ingredients
1/2 cup small pearl tapioca
1 mango - peeled, seeded, and diced
14 ice cubes
1/2 cup coconut milk
Directions
Over high heat, boil water.
When the water is boiling, mix in the tapioca pearls then boil again.
Uncover while cooking the tapioca pearls for 10 minutes, mixing from time
to time. Put the cover back then take off heat, let it rest for half an hour.
In a colander placed in the sink, drain well; cover then chill.
In a blender, blend ice and mango till smooth. In 2 tall glasses, distribute
chilled tapioca pearls; pour the mango mixture on top then pour on top of
each with a quarter cup coconut milk.
Chapter 14:
Dessert Recipes
PROTEIN PANCAKES

Servings: 3
Ingredients:
½ tsp salt
2 Tbsp flaxseed meal, ground
½ tsp baking soda
1 ½ cup almond milk
1 tsp baking powder
2 tsp pure vanilla extract
¼ cup protein powder
2 Tbsp melted coconut butter
1 ½ cup rolled oats, ground
Directions:
Preheat oven to 200 degrees F. This will be used to warm pancakes.
In a small bowl, mix your flaxseed meal in about 5 Tbsp of water. Leave this
for 10 minutes so that it gets.
In a nonstick skillet over medium heat, add oil after 2 minutes. Make sure the
oil is spread evenly.
Take ¼ cup of the mixture in your large bowl and pour it slowly into your
skillet to form the irregularly shaped circles of batter that will end up being
pancakes.
Cook your pancakes until the sides are firm and bubbles start appearing at the
top. It should take about 4 minutes per set of pancakes. Flip each pancake
over after 2 minutes.
Use up all the batter in making pancakes. Make sure your pan does not get
too hot and starts burning your pancakes. If you notice the pan overheating,
take it off the heat to cool down for a bit. Afterward, let it heat up again and
drizzle oil, before adding batter.
BASIL BERRY LEMONADE SORBET
Servings: 6
Ingredients:
¾ cups lemon juice
1 cup sugar
6 cup mixed berries. frozen
1 cup fresh basil, lightly packed
Directions:
Add the cup of sugar into a saucepan of medium size. Also, add a cup of
water. Set your stove to high heat and place the pan on it. Stir it as the water
boils. The sugar should dissolve into the pan before you add the basil.
Next, take the pan off. Cover and set it aside for a total of 15 minutes.
Afterward, take the basil out and toss.
Get a medium bowl and pour the syrup in your saucepan into it. Keep it in
your refrigerator until it is cold.
Into a blender, add the now chilled syrup, berries, and lemon juice. Puree this
mixture till you get a smooth consistency.
Next, get a baking pan that has 8-inch squares. Pour the blended mixture in
the baking pan and cover it using a plastic wrap. You’ll need to freeze it now
for 2 hours. It should be scoopable. If not, then just set it aside to thaw a little.
PROTEIN POWDER CHOCOLATE CASHEW BARS
Servings: 8
Ingredients:
1 cup vegan chocolate chips
1 ½ cup cashew nuts, soaked and drained
¼ cup almond flakes
2 tsp agave nectar
¼ cup rolled oats
Pinch salt
1 Tbsp hemp hearts
¼ cup desiccated coconut flakes, unsweetened
2 tsp tahini
1 tsp coconut oil
1 Tbsp almond butter
Directions:
In a food processor add your rolled oats, cashew, coconut flakes, and almond
flakes. The process to get a crumbled mixture.
Also, add the agave nectar, almond butter, coconut oil, and tahini to the
mixture in the food processor. Pulse once more.
Get a square pan and prepare it by lining it with parchment paper. Pour the
sticky content of your food processor onto the pan and spread it evenly.
Add your hemp heart to the mixture and make sure they stay put by pressing
them in with your fingers.
Using a plastic foil, cover the pan, and leave it in your fridge for an hour.
For the chocolate chips, you should set your stove to low heat, put the chips
in a saucepan, and let it melt. When that is done, set the melted chocolate
chips aside.
Take the mixture from the fridge and cut them into 8 bars. Dip and coat each
bar in melted chocolate.
NO-BAKE LEMON TARTS
Cooking time: 2 hours minutes
Servings: 3
Ingredients:
¼ tsp sea salt
1 cup coconut, shredded
1 tsp vanilla extract
¾ cup raw cashews
1 Tbsp lemon zest
2 Tbsp melted coconut oil
¼ cup maple syrup
2 Tbsp maple syrup
¼ cup coconut milk
2 Tbsp lemon juice
⅓ cup coconut oil
1 tsp lemon zest, separated
½ cup lemon juice, separated
1 cup raw cashews, should be soaked in cold water for a total of 4 hours.
Directions:
Crust
Get three tart pans. They should be 4.75 inches in size. You could also use a
9-inch tart pan. Grease the pan(s) lightly with coconut oil.
Into a food processor, add the coconut you had shredded and the cashews.
Puree to scatter the mixture. You might also want to use a blender, but it
should be a high powered one. Pour 2 Tbsp of coconut oil into the blended
mixture. Add 2 Tbsp of maple syrup, lemon juice, and 1 tsp of lemon zest.
Puree again to fully blend the mixture.
Scoop this mixture and place them on your prepared pan. Press them with the
back of a spoon.
Filling
Without needing to clean the food processor, add your sea salt, 1 cup of raw
cashews, 1 tsp vanilla extract, ½ cup of lemon juice, 1 Tbsp of lemon zest,
⅓ cup of coconut oil, ¼ cup of maple syrup, and coconut milk into it.
Process the mixture at medium-high speed for up to 4 minutes. You are
shooting for a creamy consistency.
When you are sure that the mixture cannot get any smoother, give it a quick
taste to determine if you need to add some more lemon juice or maple syrup.
Pour this mixture onto the crust in your tart pan(s). Spread it with a spoon.
Place the tarts in your refrigerator and let cool for 2 hours. They are ready to
eat.
Your tarts should remain unspoiled for 2 more weeks if left in the freezer or
refrigerator.
GLUTEN-FREE BAKED CHOCOLATE DOUGHNUTS
Servings: 6
Ingredients:
⅛ tsp vanilla
1 Tbsp ground flax seeds
2 Tbsp non-dairy milk, warm it
3 Tbsp water
¾ cup powdered sugar
¾ cup gluten-free flour
1 tsp vanilla, separated
¼ cup cocoa powder, unsweetened
3 Tbsp coconut oil, melted
½ tsp baking powder
½ cup coconut sugar
¼ tsp baking soda
¼ tsp salt
Directions:
Ensure that your oven is preheated to 375 degrees F.
Next, prepare a doughnut pan by greasing it. Add your ground flax seeds and
water into a medium bowl and whisk. You've got a flax egg. Let it sit to get
thicker.
Now, you'll need a large bowl. Put the gluten-free flour, baking powder,
coconut sugar, cocoa, and salt into it and whisk to mix them up.
Add the flax egg you had made, coconut oil, vanilla, and milk into a small
bowl. Again, mix them up properly. Pour this wet mixture into the large
bowl, and combine them properly by mixing with a whisk.
Get a piping bag and pump this new mixture into every hole in your pan.
Toss the doughnut pan in your oven and let it bake for about 10 minutes.
While that is going on, add vanilla, powdered sugar, and the warm milk into a
small bowl and mix them to form a glaze.
When the doughnuts are ready, take out the pan and set it aside for about 5
minutes. Next, transfer the doughnuts to a cooling rack.
Now that all the doughnuts are much cooler, let the top of each of them touch
the glaze.
You’ll have to return the doughnuts to the cooling rack but place parchment
paper beneath the rack. This is so that excess glaze falls off the doughnut and
you are left with just what you need.
Your doughnut is ready to be devoured when the glaze has set.
AVOCADO, BANANA, AND CHOCOLATE PUDDING
Cooking time: 1 hour
Servings: 6
Ingredients:
1 peeled ripe avocado, remove the pits
4 ripe bananas
Directions:
Get a blender and add all the ingredients on the list into it. Pulse into a
smooth mixture. Save some cocoa powder for later.
You’ll need six serving bowls now. Turn the mixture in the blender into each
bowl and add the remaining cocoa powder.
Place the bowls in your refrigerator and let them stay there for a minimum of
one hour. By this time, the desired pudding texture must have developed.
DAIRY-FREE CHOCOLATE PUDDING
Servings: 2
Ingredients:
3 Tbsp cornstarch
¼ cup white sugar
2 Tbsp water
¼ tsp vanilla extract
1 ½ cups soy milk
Directions:
Put the cornstarch into a small bowl and add water. Mix it to make a paste
Set your stove to medium heat and in a large saucepan add the mixture from
the small bowl to the saucepan. Also put cocoa, soy milk, sugar, and vanilla
into the pan and stir frequently. Let the mixture boil and only take the pan
down when it becomes thick.
The more the pudding cools, the thicker it will get. After 5 minutes, transfer
the pudding to a bowl and place it in your refrigerator to freeze.
ORANGE VEGAN CAKE
Servings: 16
Ingredients:
¼ tsp salt
1 peeled large orange
1 ½ tsp baking soda
1 ½ cups all-purpose flour
½ cup vegetable oil
1 cup white sugar
Directions:
First, preheat your oven to 375 degrees F. Prepare a baking pan by greasing
with coconut oil.
Add the peeled orange into a blender and puree till you are left with orange
juice.
Take a cup of the orange juice and pour it into a bowl. Next, add baking soda,
salt, sugar, flour, and vegetable oil. Whisk these ingredients properly and
pour the mixture into your oiled baking pan.
Let it bake in the oven for a total of 30 minutes. To be sure that the cake is
ready, stick in a toothpick, and see if it comes out clean.
Easy Vegan Chocolate Cake
Servings: 8
Ingredients:
1 tsp vanilla extract
1 ½ cup all-purpose flour
1 tsp apple cider vinegar
1 cup white sugar
½ cup brewed coffee
¼ cup cocoa powder
½ cup soy milk
1 tsp baking soda
⅓ cup cold vegan butter
½ tsp salt
Directions:
Preheat oven to 350 degrees F. Next, in an 8" round cake pan prepared with
flour and oil.
In a large bowl add cocoa powder, flour, salt, sugar, and baking soda. Whisk
these ingredients to get a pretty smooth mixture.
Now, dice your vegan spread and add them to the mixture in the bowl. Also,
add vanilla extract, soy milk, vinegar, and coffee and whisk some more.
Using an electric mixer, beat the mixture for about 2 minutes. Afterward, turn
this batter into the cake pan you had prepared.
Place the cake in your oven and bake for about 40 minutes. You can stick a
toothpick in the chocolate cake to see it come out with bits of it. If it does,
you need to bake some more.
When you are sure that the cake is ready, take out the pan and let it sit for 10
minutes. When it has cooled down considerably you can serve and enjoy.
VEGAN VANILLA CAKE
Servings: 8
Ingredients:
¼ tsp almond extract
1 cup plain soy milk
1 Tbsp vanilla extract
1 Tbsp apple cider vinegar
1 Tbsp lemon juice
1 ½ cups all-purpose flour, unbleached
¼ cup water
1 cup white sugar
⅓ cup canola oil
1 tsp baking soda
½ tsp salt
1 tsp baking powder
Directions:
Before anything, heat your oven to 350 degrees F. Next, prepare your 8-inch
baking dish by greasing and flouring it.
You’ll need a large glass cup for the next part. Put vinegar and soy milk into
the pan and stir the mixture. Get a bowl now and put salt, flour, baking
powder, baking soda, and sugar in it. Whisk these ingredients properly before
proceeding to the next step.
Into the glass cup, add almond extract, canola oil, water, vanilla extract, and
lemon juice. Stir using a fork and add this mixture into the bowl of the flour
mixture. You have to stir the mixture well till there are no lumps in the batter.
Let it bake in the oven for 35 minutes. Your Vegan Vanilla Cake is ready!
Chapter 15:
30 Day Meal Plan
DAYS Breakfast Lunch Dinner

Day 1 Mashed Potatoes
Blueberry Sesame
Oatmeal Bars Cauliflower
Day 2
Veggie Olive Eggplant Stacks
Tropi-Kale Wraps
Morning Hero
Day 3 Leg Day
Pancakes Sweet Potato Green Onion
Katsu Soup
Day 4
Quinoa Curry Avocado Toast
Vegan Tortilla with Chickpeas
Breakfast
Day 6
Choco-Quinoa 5-Minute Mini- Crispy
Energy Wraps Cauliflower
Day 7
Cinnaspicy Oats Hummus Rice with
Quesadillas Asparagus and
Cauliflower
Day 8 Muesli Berr Speedy Stir-Fry

Breakfast
Day 9 Sweet Potato Green Onion
Pushups Muffins Katsu Soup
Day 10 Blueberry Quinoa Curry Mashed Potatoes
Oatmeal Bars
Day 11 Cinnaspicy Oats Sesame Spaghetti with

Cauliflower Tomato
Day 12 French Banana Tahini Lentils Potato Soup

Toast
Day 13 Pumpkin Steel- 5-Minute Mini- Scalloped

Cut Oats Wraps Potatoes
Day 14 Choco-Quinoa Hummus Teriyaki

Energy Bowl Quesadillas Eggplant
Day 15 Vegan Tortilla Vegetable Tagine Crispy

Breakfast Chickpeas and Cauliflower
Raisins
Day 16 French Banana Tahini Lentils Potato Soup

Toast
Day 17 Vegan Tortilla Veggie Olive Broccoli

Breakfast Wraps Casserole
Day 18 Mulberry Sweet Potato Poached Eggs

Breakfast Katsu Curry And Asparagus
Day 19 Choco-Quinoa Quinoa Curry Eggplant Stacks

Energy Bowl
Day 20 Blueberry Scalloped Poached Eggs

Oatmeal Bars Potatoes And Asparagus
Day 21 Pushups Muffins 5-Minute Mini- Black Bean and

Wraps Pumpkin Chili
Day 22 Leg Day Hummus Red Curry Ham

Pancakes Quesadillas Gratin
Day 23 Muesli Berry Vegetable Tagine Rice with

Breakfast Chickpeas and Asparagus and
Raisins Cauliflower
Day 24 Tropi-Kale 5-Minute Mini- Spaghetti with

Morning Hero Wraps Tomato
Day 25 Vegan Tortilla Quinoa Curry Green Onion

Breakfast Soup
Day 26 Cinnaspicy Oats Sweet Potato

Katsu Broccoli
Casserole
Day 27 Tropi-Kale Vegetable Tagine Avocado Toast

Morning Hero Chickpeas and with Chickpeas
Raisins
Day 28 Pushups Muffins Sesame Mashed Potatoes

Cauliflower
Day 29 Choco-Quinoa Scalloped Eggplant Stacks

Energy Bowl Potatoes
Day 30 Muesli Berry Tahini Lentils Green Onion

Breakfast Soup
Chapter 16:
30 Day Meal Plan Shopping List
H ere are some important plant-based foods items to keep available in your
shopping list
1. Spinach
2. Lettuce
3. Swiss chard
4. Dandelion greens
5. Broccoli
6. Kale
7. Mustard greens
8. Collards
9. Arugula
10. Bok choy
VEGETABLES
There are some veggies that you may have been used to before you decided
to go full blast on plant-based dieting. It is important to maintain what you
are most familiar with when starting up on this journey. I will be giving you
some tried and tested veggies that are safe to start with from my starter kit
before going fully into the veggie world.
1. Carrots
2. Spinach
3. Beets
4. Sweet potatoes
5. Parsley, basil, and other herbs
6. Kale
7. Squash
WHOLE PLANT GRAINS

Going whole grain involves the consumption of good and quality whole grain
as part of the plant-based lifestyle. We are not interested in processed or
refined food but the real deal. When purchasing these grains, make sure to
check the labels to ensure that it is a whole grain and not a package and
processed alternatives. Here are some of the superb whole plant grains that
you need in your grocery list
1. Quinoa
2. Brown rice
3. Rolled oats
4. Brown-rice pasta
5. Sprouted-grain spelled bread
FRUITS
We all love fruits just as I do. Good fruits keep you rejuvenated and hydrated
all day long. Fruits are appealing, full of fiber, mouth-watering, sweet, and
come with enough vitamins to keep you going.
1. Apples
2. Bananas
3. Mango
4. Apples
5. Coconut
6. Pears
7. Avocado
8. Strawberries
9. Pineapple
10. Blueberries
11. Raspberries
LEGUMES
Legumes are affable and a great source of proteins to fuel you up for all your
activities. Since most individuals are not cool with eating beans, it is
necessary to learn to love beans in this plant-based diet. Some enchanting
legumes that can be fun and easy to use throughout your journey include
1. Chickpeas
2. Lentils
3. Black beans
4. Split peas
5. Kidney beans
NUTS AND SEEDS

Nuts and seeds are a great meal source for most people, but it is necessary to
avoid un-oiled, unsalted, and raw nuts and seeds when you intend to go
wholly plant-based. Here are some great nuts and seeds that we can start with
when going plant-based
1. Cashews
2. Almonds
3. Hemp seeds
4. Sunflower seeds
5. Chia seeds
6. Pumpkin seeds
7. Walnuts
8. Flaxseeds
Conclusion
plant-based diet is not an abnormal diet; it is a regular diet that has been
A adopted since the 18th century. Plant-based foods are becoming the norm
in 3rd world countries as well as 1st world countries because they are a
rich source of protein and recommended fat. Despite the existing myths
covering plant-based diets, it is essential to understand what is true or false to
make informed decisions. Due to their low cholesterol content, plant-based
foods play a critical role in the prevention of contemporary diseases like heart
complications, kidney complications, and certain types of cancer. They have
protective features that prevent the occurrence of such difficulties.
Apart from the prevention of chronic complications, plant-based diets also
help in the reduction of weight. It is a significant boost for individuals aiming
at losing weight. You do not need to struggle. All you need is to keep it
simple and clear one step at a time. It provides you with an opportunity to fill
the body with essential micronutrients that boost muscle growth and
development.
Watch out for labels before you buy any food, at the grocery, check on stuff
that will help in boosting your health, and not just stuff that fills your
stomach. Develop a habit of cleaning and rinsing all vegetables bought from
grocery stores. In most cases, it is advisable to buy your products from local
trusted farmers, to avoid the risk of processed food.
Your life depends on your decisions as far as health matters are concerned.
You are a champion, and champions live a healthy life. For you to attain a
healthy life, adopt a plant-based diet.

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DANE ROGERS

ou may be intrigued about what plant-based eating is all about. Most

or aesthetic reasons, bodybuilders conduct intensive strength training and

SOME IMPORTANT POINTS

HOW TO IMPLEMENT THE DIET

LOWERS BLOOD PRESSURE

PREVENTS AND FIGHTS OFF CHRONIC DISEASES

REDUCES BLOOD SUGAR LEVELS

IMPROVED ENERGY AND VITALITY

INDUCES BETTER QUALITY SLEEP

EFFECTIVE FOR CANCER PATIENTS

HEART DISEASE AND HYPERTENSION

PUMPKIN STEEL-CUT OATS

Preparation time: 2 minutes

MIXED SEED CRACKERS

Preparation time: 40 minutes

KALE SALAD WITH ORANGES

Preparation time: 15 minutes

Preparation time: 5 minutes

RICE WITH ASPARAGUS AND CAULIFLOWER

Preparation time: 5 minutes

BLACK BEANS WITH OATMEAL & CHEDDAR

Preparation time: 10 minutes

GREEN CHILI CASSEROLE

Preparation time: 15 minutes

GREEN PEA PESTO SAUCE

Preparation time: 10 minutes

EASY MANGO BANANA SMOOTHIE

Preparation Time: 10 minutes

Preparation time: 10 minutes

DAYS Breakfast Lunch Dinner

Day 8 Muesli Berr Speedy Stir-Fry

Day 11 Cinnaspicy Oats Sesame Spaghetti with

Day 12 French Banana Tahini Lentils Potato Soup

Day 13 Pumpkin Steel- 5-Minute Mini- Scalloped

Day 14 Choco-Quinoa Hummus Teriyaki

Day 15 Vegan Tortilla Vegetable Tagine Crispy

Day 16 French Banana Tahini Lentils Potato Soup

Day 17 Vegan Tortilla Veggie Olive Broccoli

Day 18 Mulberry Sweet Potato Poached Eggs

Day 19 Choco-Quinoa Quinoa Curry Eggplant Stacks

Day 20 Blueberry Scalloped Poached Eggs

Day 21 Pushups Muffins 5-Minute Mini- Black Bean and

Day 22 Leg Day Hummus Red Curry Ham

Day 23 Muesli Berry Vegetable Tagine Rice with

Day 24 Tropi-Kale 5-Minute Mini- Spaghetti with

Day 25 Vegan Tortilla Quinoa Curry Green Onion

Day 26 Cinnaspicy Oats Sweet Potato

Day 27 Tropi-Kale Vegetable Tagine Avocado Toast

Day 28 Pushups Muffins Sesame Mashed Potatoes

Day 29 Choco-Quinoa Scalloped Eggplant Stacks

Day 30 Muesli Berry Tahini Lentils Green Onion

WHOLE PLANT GRAINS

NUTS AND SEEDS

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