2023 Cookbook - Bumper Edition

COMMUNITY COOKBOOK
The
Bumper
Edition
90+ Recipes from the No Meat May Community

FOREWORD
Some say magic doesn’t exist. The No Meat May Community
Cookbook is here to prove them wrong.
The following pages contain spectacular recipes that will

magically transform your eating habits, kitchen and life.
Sounds too good to be true? The proof is in the puddings, the

soups, salads and main courses about to appear in front of you.
These recipes are gifts from our No Meat May Community –

legendary humans from around the world who pledged to eat no
meat or animal products for the 31 days of May.
The sorcery starts in our Facebook group, where No Meat May

veterans support newbies and help them navigate strange new
ingredients such as nutritional yeast, tofu and jackfruit. Soon
everyone is getting creative trading magnificent plant-based
recipes, some of which you’ll see here.
Most of our recruits dramatically cut their meat intake after

doing the challenge. Some go on to become ‘Level 7’ vegans.
What’s enchanting is how encouraging everyone is of each other
– regardless of their journey – and the delicious, creative dishes
they share.
We hope you find some recipes in here that inspire you! Thank
you for joining with No Meat May to work wonders in your
kitchen – and our world.
- Ryan, Guy, Laura and the No Meat May team
PS. With hundreds of recipes shared every day during No Meat May, so many
great plates did not make this collection. But you can find them all in the No
Meat May Facebook Group. Just search by keyword (such as ‘chickpea’) or
visit the ‘topics’ tab where posts have been grouped for easy searching.
BRILLIANT
BREAKFASTS
1. Chickpea Scramble
2. Oaty Waffles
3. Fluffy Pancakes
4. Good Morning Green Smoothie
5. Vegan Protein Pancakes
6. Old Fashioned Oats
7. Dairy-Free Feta Bruschetta
8. Baked Chocolate Protein Oats
9. Toast Toppers
10. Overnight Oats
11. Savoury Oats
12. The Ultimate Tofu Scramble
13. French Toast
14. Lemon & Coconut Chia Pudding
15. Sweet Potato Hash
16. Sicilian Panelle
17. Lemon Blueberry Polenta Cakes
BRILLIANT BREAKFASTS
C H I CK P E A
S CR A M B L E
RECIPE BY : DONNA MORRISON
IN GR ED IE NT S
¼ c up dic ed onion
¼ c up dic ed bell pepper / c a ps ic um
1 t bs p nut r it iona l yea s t
½ t s p m ild c hilli powder
¼ t s p t ur m er ic
Spr inkle of s m oked pa pr ika t o t a s t e
¼ t s p s a lt (opt iona l)
1 t om a t o, c hopped
⅓ c up veget a ble br ot h
1½ c ups c hic kpea s (m a s hed light ly
unt il a bout ha lf a r e br oken up a nd
t he ot her ha lf a r e whole)
DIR EC TIO NS
1. Hea t a non s t ic k s killet over m edium

hea t . Add in t he onion a nd bell pepper .
Sa ut é unt il t ender , a bout 3-5 m inut es .
2. Add in t he nut r it iona l yea s t , c hilli

powder , t ur m er ic , pa pr ika , a nd s a lt .
Sa ut é for a not her m inut e unt il t he
s pic es a r e fr a gr a nt .
3. Add t he c hic kpea s , t om a t o a nd br ot h

int o t he s killet . Br ing t he m ixt ur e up t o
a s im m er a nd c ook, unt il t he c hic kpea s
a r e c r ea m y, a bout 3-5 m inut es . E njoy!
PAGE 4
C H IC K P E A
SCRAMBLE BY
IS O N
DONNA MORR
OATY
WAFFLES
RECIPE BY : CARRIE ONN
IN GR ED IE NT S
1 ba na na
1 c up of oa t s (blended int o flour )
1 c up a lm ond m ilk
Pinc h of s a lt (opt iona l)
DIR EC TIO NS
1. Blend t he a ll t he ingr edient s int o

a ba t t er .
2. T his c a n be us ed t o m a ke wa ffles
or pa nc a kes .
3. T op wit h c inna m on, ber r ies , m a ple

s yr up - a ny t oppings of your c hoic e!
PAM'S FLUFFY
PANCAKES
RECIPE BY: PAM OSBEY

MAKES 4 PANCAKES
IN GR ED IE NT S
1 c up s pelt flour
1 t s p of ba king s oda
1 t bs p of fla x s eeds or c hia s eeds
wit h wa t er (m a kes a n "egg"
s ubs t it ut e) Cinna m on
1 t s p va nilla ext r a c t
1-2 t bs p of wa t er or da ir y fr ee m ilk
(I us ed a lm ond m ilk)
1 t bs p of c oc onut s uga r (or your
m a ple s yr up/ a ga ve a s s ubs t it ut e)
¼ c up of oil (I us ed hem p oil)
DIR EC TIO NS
1. Mix all ingr edients, cook on high or

medium heat.
2. Each pancake cooks two minutes on

each side.
3. Sauté some apple slices in a tiny bit

of oil and coconut sugar .
4. T op your pancakes with plant-based

butter , the pan-fr ied apple slices, agave
syr up and walnuts.
AKES
FLUFFY PANC
Y
BY PAM OSBE
GOOD MORNING
GREEN SMOOTHIE
RECIPE BY : JEFFREY GATHARA
IN GR ED IE NT S
Ka le
Ma ngo
Chia s eeds
F la x s eeds
Hem p s eeds
Br oc c oli s pr out s
Soy m ilk
Ba na na
DIR EC TIO NS
T his Good Mor ning Cha m pions Gr een

Sm oot hie is per fec t for a gr ey Monda y
m or ning.
1. Mea s ur e your ingr edient s ba s ed on

your nut r it iona l needs - m ix a nd m a t c h
ingr edient s t o your liking.
2. Blend a ll your ingr edient s t oget her in

a blender , a nd enjoy!
VEGAN PROTEIN
PANCAKES
RECIPE BY: ALEKSANDRA ALICJA RUBIN
IN GR ED IE NT S
2 t bs p of fla x s eeds left over night in

hot wa t er
2-3 t bs p of wholegr a in flour
Pla nt -ba s ed m ilk (Keep a dding s m a ll
da s hes unt il it ' s t he c ons is t enc y of
pa nc a ke/ ba t t er m ix)
2 t s p of pea nut but t er
Aga ve s yr up, fr uit s or pla in s uga r
for t oppings .
DIR EC TIO NS
1. Mix a ll of t he ingr edient s in a bowl.
2. F r y in a dr y, non-s t ic k pa n, flipping
t he pa nc a kes ha lf-wa y.
3. T op wit h Aga ve/ Ma ple Syr up a nd fr uit s

of your c hoic e!
OL D FA S H IONE D
OA TS
RECIPE BY : TERRA DAWN
IN GR ED IE NT S
F la x m ea l (om ega 3' s & fibr e)

Hem p hea r t s (pr ot ein, hea lt hy fa t s &
om ega 3' s )
Fr ozen r a s pber r ies
Ca c a o nibs for t heir high a nt ioxida nt s
Ba na na (hea t it up, it t a s t es like
des s er t ! )
Whole/ s t eel c ut oa t s
DIR EC TIO NS
1. Cook your oa t s in a pa n wit h wa t er

or pla nt -ba s ed m ilk of your c hoic e.
St eel c ut oa t s will t a ke a bout 20
m inut es t o c ook.
2. Add your t oppings a nd enjoy!
T op t ip: c ook s om e quinoa a hea d of

t im e s o you c a n a dd it t o your oa t s .
Quinoa is a n ea s y wa y t o get a
c om plet e pr ot ein wit h a ll t he a m ino
a c ids jus t like you would fr om a nim a l
s our c es . Quinoa is a ls o high in t he
a m ino a c id lys ine whic h is s om et im es
la c king in pla nt s .
D A IR Y -F R E E
FETA BY
R
K E L L Y M IL L E
DAIRY-FREE FETA
BRUSCHETTA
RECIPE BY: KELLY MILLER
IN GR ED IE NT S
½ bloc k fir m t ofu (200-225g)

¼ c up r efined/ t a s t eles s c oc onut oil
2 t s p a pple c ider vinega r
2 t bs p lem on juic e
1½ t s p s a lt
¼ t s p onion powder
DIR EC TIO NS
1. Blend ever yt hing t oget her t hen s pr ea d

out in a c ont a iner in a bout a 2c m la yer .
2. Cover a nd r efr iger a t e unt il s et , t hen

c ut int o c ubes a nd a dd t o s t er ilis ed ja r s
wit h your c hos en her bs / fla vour s like a
m ix of R os em a r y, Ga r lic , L em on P eel -
us e wha t ever fla vour s you love!
3. F ill t he ja r wit h olive oil. T he oil will

s olidify in t he fr idge but m elt s a s s oon
a s t he ja r c om es ba c k t o r oom t em p.
4. T o pim p up your a voc a do on t oa s t -

t op s our dough t oa s t wit h pes t o,
a voc a do, hom em a de da ir y-fr ee fet a ,
r oc ket , r oa s t ed c her r y t om a t oes a nd a
good dr izzle of ext r a vir gin olive oil. 👌
BA KED CH OC
PROTEIN OATS
RECIPE BY : JESSICA PERKS
IN GR ED IE NT S
½ c up r olled oa t s
½ s c oop pla nt -pr ot ein powder
1 r ipe ba na na
½ c up pla nt m ilk (oa t is bes t ! )
1 t bs p m a ple s yr up
½ t s p ba king powder
P inc h of s a lt
1 tsp cacao
T oppings : Chopped Da t es , Wa lnut s ,

R a s pber r ies , Da ir y-fr ee Y oghur t , Da r k
Choc ola t e Sha vings , go nut s !
DIR EC TIO NS
1. P r e-hea t oven t o 180 degr ees a nd

gr ea s e a r a m ekin/ s m a ll ba king dis h.
2. Com bine a ll t he ingr edient s

(exc ept t oppings ) in a blender unt il
s m oot h - a bout 1 m inut e.
3 T r a ns fer int o t he r a m ekin a nd ba ke for

20-25 m inut es - t es t wit h a knife. Allow
t o c ool for 10 m ins befor e s er ving.
Who s a id you c a n’t ha ve c hoc ola t e for

br ea kfa s t ! 😉
S
TOAST TOPPER
BY YVONNE
LD
G R A Y -W IN K F IE
YV ON NE ' S T OA S T
TOP PE R S!
RECIPE BY : YVONNE GRAY-WINKFIELD
IN GR ED IE NT S
Ha ve a bit of fun wit h your br ea kfa s t ,

a nd t r y out s om e differ ent t oa s t
t oppings !
1. Coc onut yoghur t , blueber r ies & s eeds .
2. Hum m us a nd a voc a do s lic es .
3. Gua c a m ole, t om a t o & pes t o.
4. P ea nut but t er , s lic ed ba na na a nd

c hoc ola t e (our fa ve! )
Who s a ys you c a n' t ha ve a four -c our s e

br ea kfa s t !
OV ERN I GHT
OA TS
RECIPE BY: DONNA MORRISON

PREPARATION TIME: 5 MINUTES
IN GR ED IE NT S
1 c up old fa s hioned or ga nic r olled

oa t s
½ c up wa t er
½ c up a lm ond m ilk or a pple juic e
4 c hopped pr unes
½ t s p c inna m on
1 gr a t ed a pple
DIR EC TIO NS
1. Com bine a ll ingr edient s in a c ont a iner

a nd m ix well.
2. Cover a nd r efr iger a t e over night .
3. T he next m or ning eit her enjoy c old or

m ic r owa ve unt il wa r m ed t hr ough.
4. St ir in s om e s ea s ona l fr es h ber r ies , or

ot her t oppings if des ir ed. Y ou c a n a dd
a nyt hing you like - pea nut but t er , c hoc
c hips , ba na na , m a ple s yr up, m ixed
ber r ies , nut s . E njoy!
SC R U M PT IOU S
SA VO U RY OAT S
RECIPE BY: LAURA LOUISE

SERVES 4
IN GR ED IE NT S
160g r olled oa t s
1 onion
1 zuc c hini/ c or get t e
1 t om a t o
1 s t oc k c ube
T a m a r i/ Soy s a uc e
Couple ha ndfuls of s pina c h
Y ou c a n a dd a ny veggies you love a nd

exper im ent , but t his is m y fa ve c om bo!
DIR EC TIO NS
1. Chop your onion a nd zuc c hini a nd

fr y in a la r ge s a uc epa n, unt il t hey s t a r t
t o br own. Add a c ouple of da s hes of
t a m a r i/ s oy s a uc e.
2 Add t he oa t s t o t he pa n, a nd a dd
enough boiling wa t er t o c over .
Cr um ble in your s t oc k c ube a nd s t ir .
3. Onc e your oa t s s t a r t t o t hic ken a nd

a bs or b t he wa t er , a dd your s pina c h
a nd s t ir t hr ough.
4. F ina lly, a dd in your c hoppe d t om a t o,

s om e bla c k pepper , s t ir t hr ough a nd
s er ve im m edia t ely!
SAVOURY
RA
OATS BY LAU
L O U IS E
THE ULTIMATE
TOFU SCRAMBLE
RECIPE BY: GUY JAMES WHITWORTH
IN GR ED IE NT S
250g of t ofu (ext r a fir m )

1 t bs p ext r a vir gin olive oil
½ t s p t ur m er ic
½ t s p s m oked pa pr ika
1 t s p m us t a r d
P inc h of ka la na m a k (bla c k s a lt )
⅓ c up s oy m ilk
½ t s p ga r lic powder (opt iona l)
½ t s p onion powde r (opt iona l)
DIR EC TIO NS
1. R o ughly m a s h t he t o fu wit h a fo r k.
2. Com bine t he dr y ingr e die nt s in a bo wl,

t he n a dd t he m us t a r d & m ilk, a nd whis k
t o ge t he r t o c r e a t e a s a uc e .
3. He a t o il in fr ying pa n, a dd t he m a s he d
t o fu a nd fr y unt il light ly br o wne d, be ing
m indful t o no t br e a k it up t oo m uc h.
4. F o ld in t he s a uc e a nd fr y unt il yo u' ve
a c hie ve d de s ir e d co ns is t e nc y
5. Se r ve wit h yo ur fa vo ur it e br e kky s ide s

like t e m pe h, zuc c hini a nd bla c k be a ns , o r
a s s e e n o n t he ne xt pa ge fr ie d t o m a t o e s ,
ha s hbr o wns & pla nt -ba s e d ba c o n.
FEAT
B IG B R E K K IE
LE BY
TOFU SCRAMB
MAN
TRACEY SHAR
FRENCH
TOAST
RECIPE BY: AYÎKIPÎSIM WASKAHAT

(INSPIRED BY NORAH COOKS VEGAN)
IN GR ED IE NT S
1 c up s oy m ilk
1/ 4 c up c or ns t a r c h
1 t s p gr ound fla xs eeds
1/ 2 t s p ba king powder
1 t s p gr ound c inna m on
2 t s ps pur e m a ple s yr up
1 t s p va nilla
6-8 s lic es t hic k s lic ed qua lit y br ea d,
s uc h a s c ia ba t t a or fr enc h
2-3 t bs ps vega n but t er for fr ying
T o s er ve: m a ple s yr up, powder ed
s uga r , fr es h ber r ies , vega n c r ea m .
Cooking method on the next pa ge

DIR EC TIO NS
1. Whisk the batter : soy milk, cor nstar ch,

flaxseeds, baking powder , cinnamon,
maple syr up and vanilla, in a bowl.
2. Add a little butter to pan over med-high

heat. Whisk the batter again befor e
dipping br ead.
3. Dip each side of the br ead in the batter

let soak for about 10 seconds, then add
the br ead to the pan and cook for 2-3 mins
on each side, until golden br own. Add
mor e vegan butter to the pan as needed in
between pieces of br ead.
4. Ser ve with maple syr up, powder ed sugar

and fr esh ber r ies if desir ed.
T BY
FRENCH TOAS
A Y ÎK IP ÎS IM
WASKAHAT
LEMON &
COCONUT
CHIA PUDDING
RECIPE BY: KYLIE PERROTTI

INSTAGRAM @EXPLORING__VEGAN
IN GR ED IE NT S
1 cup full-fat coconut milk

2 cups full-fat oat milk
2 lemons, juiced and zested
1 teaspoon vanilla extr act
2–3 tablespoons maple syr up, add
mor e or less to to your taste
1/ 3 cup chia seeds
1 cup r olled oats
For ser ving

Cr ushed pecans
Flaked coconut
T his r ecipe is so easy and it will last 5–

7 days in the fr idge! It’s per fect for
br eakfast or snack meal pr ep.
Note: If you don’t have chia seeds, you

can use all oats!

DIR EC TIO NS
1. Pr epar e the liquid ingr edients: Combine
the coconut milk and oat milk in a bowl.
Add the lemon juice and zest, vanilla
extr act, and maple syr up and whisk until
incor por ated. T aste the liquid and adjust
the flavour ings to your pr efer ence.
2. Add the oats and chia seeds and stir .
3. T r ansfer to the r efr iger ator for 30

minutes. Stir once mor e to fully
incor por ate the ingr edients and pr event
any chia seeds fr om clumping. Allow to set
up in the fr idge over night. If the pudding
is too thin the next day, add mor e oats. If
it’s too thick, thin it out with oat milk.
4. T o ser ve: spoon into bowls and gar nish

with cr ushed pecans and flaked coconut.
Finish each dish with a touch mor e lemon
zest, if you like. Enjoy!
UT
LEMON COCON
BY
C H IA P U D D IN G
TTI
K Y L IE P E R R O
SWEET POTATO
HASH
RECIPE BY: APRIL VAFEAS
IN GR ED IE NT S
Sweet pot a t o
R ed pepper
Onion
Sout hwes t s ea s oning
P a r s ley
Avoc a do
Fla key s ea s a lt
Not e - Als o wor ks well wit h left over

gr a ins or ot her left over veggies .
DIR EC TIO NS
1. Sauté a sweet potato in olive oil

with some r ed pepper and onion,
adding southwest seasoning.
2. When r eady, top with par sley,

avocado and some flaky sea salt.
O
SWEET POTAT
IL
HASH BY APR
VAFEAS
SICILIAN
PANELLE
RECIPE BY: SKY MICHAEL CONROY

THE GENTLE CHEF
IN GR ED IE NT S
For the Panelle:

1 cup chickpea flour
2 tbsp dr ied par sley flakes
1 tsp onion powder
1 tsp dr ied basil
½ tsp gar lic powder
2 cups water
2 tbsp olive oil
1 tsp sea salt or kosher salt
High-temp cooking oil for fr ying
For the Relish (optional)

Mix together in a bowl:
3 Campar i tomatoes, seeded and diced
3 tbsp finely diced onion
3 tbsp finely chopped flat leaf par sley
2 tsp olive oil
2 tsp fr esh lemon juice
Sea salt or kosher salt and fr esh
gr ound black pepper to taste

DIR EC TIO NS
1. Oil and 8”x8” baking dish or line with

par chment paper . Set aside.
2. Combine the chickpea flour , par sley,

onion powder , basil and gar lic powder in
a bowl.
3. In a medium saucepan, br ing the water ,

oil and salt to a boil. Reduce the heat to a
vigor ous simmer and spr inkle in a small
por tion of the flour mixtur e while whisking
vigor ously to avoid lumps. Continue to
incor por ate the flour mixtur e in
incr ements. Cook the mixtur e until it
begins to pull away a bit fr om the sides of
the saucepan. It will be ver y thick.
4. T r ansfer the mixtur e to the baking dish

and spr ead evenly. Let cool a bit and then
cover with foil or plastic wr ap and
r efr iger ate for sever al hour s or until
completely chilled and fir m set.
5. Cut the panelle into any desir ed shape

and fr y until golden br own in hot cooking
oil. T hey take a little time to br own, so be
patient. T r ansfer to a plate lined with paper
towels to blot excess oil. Ser ve war m.
ELLE
S IC IL IA N P A N
HAEL
B Y S K Y E M IC
CONROY

LEMON &
BLUEBERRY
POLENTA CAKES
RECIPE BY: LINDA KOLTON

LINDA KOLTON COOKS
IN GR ED IE NT S
1 ¼ c up uns weet ened non-da ir y m ilk

2 T bs p olive oil, plus m or e for fr ying
1 T bs p lem on zes t , fr om 2 la r ge
lem ons
½ t s p va nilla ext r a c t
¾ c up ins t a nt polent a
½ c up a ll-pur pos e flour
¼ c up a lm ond m ea l
2 T bs p gr a nula t ed s uga r
2 t s p ba king powder
½ t s p s a lt
½ c up fr es h blueber r ies (or
s ubs t it ut e fr ozen a nd t ha wed)
⅓ c up pine nut s
L em on But t er Syr up
⅓ c up m a ple s yr up
2 T bs ps vega n but t er
¼ t s p va nilla ext r a c t
¼ t s p lem on ext r a c t (or us e a good
s queeze of fr es h lem on juic e)
2–4 t bs p liquid of your c hoic e i. e
pla nt -ba s ed m ilk or wa t er
Continued on the next pa ge

DIR EC TIO NS
1. Heat milk in a small pot until it

simmer s. Remove fr om heat, add in oil,
lemon zest, and vanilla.
2. Mix the polenta, flour , almond meal,

sugar , baking powder , and salt in a lar ge
bowl. Pour the wet ingr edients into the
polenta mixtur e and stir to combine. Fold
in the blueber r ies and pine nuts. Let the
mixtur e sit for a few mins.
3. T o make the lemon-butter syr up, heat

the syr up & butter in the pot until the
butter melts. Remove fr om heat & stir in
vanilla & lemon extr act.
4. Heat a tspn of oil in a lar ge pan over

med heat. Spoon the batter onto the hot
pan. (about 3 ½ to 4 inches. ) Cook until
the bottoms ar e golden br own, 3 to 4
mins. Flip and cook for another 3 minutes
until bottoms ar e golden br own. Ser ve
immediately with the war m syr up.
TA
LEMON POLEN
DA
C A K E S B Y L IN
KOLTON
LOVELY
LUNCHES
1. Butternut Squash Salad
2. Tasty Potato Salad
3. Veggie Pasta Salad
4. Tofu & Avocado Salad Wrap
5. Raw Wholefood Salad Bowl
6. Roast Veggie & Chickpea Salad
7. Brothy Beans & Raddichio
8. Greek Style Chickpea Salad
9. No Waste Soup
10. Bean Soup with Kale & Pesto
11. Crispy Ch'ckn Bao Buns
12. Pulled BBQ Jackfruit Burger
13. Crispy Tofu
14. Cauliflower Wrap
15. Veggie Patties
16. Pepper, Mince & Cheese Pie
17. Bean Stuffed Bread
18. Kale Spanikopita
19. Sausage & Bean Casserole
20. Lentils with Sweet Potato Hummus
21. Mango Rice Paper Rolls
22. Broccoli & Hemp Stuffed Mushrooms
23. Buckwheat & Beetroot Salad
24. Chickpea Curry Sandwich
25. Moroccan Lentil Salad
26. Blackbean Burgers
LOVELY LUNCHES
BUTTERNUT
SQUASH SALAD
RECIPE BY: MICHELLE SANDHAM
IN GR ED IE NT S
But t er nut pum pkin

P a pr ika
L em on juic e
Whit e wine vinega r
P la nt -ba s ed yoghur t
Sa lt & pepper
Sa la d gr eens
DIR EC TIO NS
1. Cut pum pkin in ha lf, s c oop out s eeds

a nd c hop pum pkin int o c hunks . Spr inkle
wit h pa pr ika a nd r oa s t in t he oven for
ha lf a n hour .
2. F or t he dr es s ing, c om bine lem on

juic e, whit e wine vinega r a nd yoghur t
wit h a lit t le s a lt a nd pepper .
3. Ser ve t he r oa s t ed pum pkin a nd

dr es s ing wit h your fa vour it e gr eens . Add
s om e s eeds for a n ext r a c r unc h!
U A SH
B U T T E R N U T SQ
SA L A D B Y
NDHAM
M IC H E L L E SA
LOVELY LUNCHES
TASTY POTATO
SALAD
RECIPE BY: VANESSA SCHUMACHER
IN GR ED IE NT S
1½ lb nugge t po t a t o e s , c o o ke d
c hoppe d in bit e -s ize pie c e s
3 s pr igs fr e s h dill
3 c lo ve s ga r lic , c ho ppe d
4 bo ile d ba c kya r d e ggs , c o o le d a nd
c hoppe d (le a ve o ut fo r ve ga n ve r s io n)
6 r a dis he s , c ho ppe d
1 s m a ll s ha llo t , fine ly c ho ppe d
1 c up pla in c o c o nut o r s o y yo ghur t
3 t bs p r a nc h dr e s s ing
3 t bs p t a ngy dill r e lis h
1 t bs p m us t a r d
1 t bs p pic kle juic e
1 t bs p le m o n juic e
1½ t s p s e a s o ning s a lt
1 t s p c r a c ke d pe ppe r
½ t s p s uga r
DIR EC TIO NS
1. Com bine a ll ingr edient s t oget her in a

la r ge bowl, a nd c hill 1-2 hour s befor e
s er ving.
2. When r ea dy t o s er ve, ga r nis h wit h

s lic ed r a dis h a nd fr es h dill.
LOVELY LUNCHES
VEGGIE
PASTA SALAD
RECIPE BY: JACQUELINE J SPARKES
IN GR ED IE NT S
Beet r oot
Avoc a do
Y ellow bell pepper s
Whit e a nd yellow s weet pot a t o
Wholewhea t s pir a l pa s t a
Alm onds
L ins eed
Ses a m e s eed oil
Sea s a lt
DIR EC TIO NS
1. Coo k yo ur pa s t a unt il a l de nt e .
2. D ic e a nd bo il t he s we e t po t a t o unt il
c o o ke d.
3. Slic e yo ur be e t r o o t , a vo c a do a nd be ll
pe ppe r s / c a ps ic um .
4. As s e m ble yo ur s a la d, a nd t o p wit h
a lm o nds , lins e e d, s e s a m e s e e d o il a nd
s e a s a lt .
LOVELY LUNCHES
TOFU & AVOCADO

SALAD WRAP
RECIPE BY: EDINA NAGY
IN GR ED IE NT S
Wr a ps (high fibr e)
F ir m t ofu
1 t s p s m oked pa pr ika
Mild c hilli powder
Ga r lic powder
Sa lt
P epper
Avoc a do
Sa la d of your c hoic e
DIR EC TIO NS
1. Cut yo ur t o fu int o bit e -s ize d pie c e s ,

t he n m ix in a bo wl wit h s m o ke d pa pr ika ,
c hilli powde r , ga r lic po wde r , s a lt , pe ppe r
a nd nut r it iona l ye a s t .
2. Allo w m a r ina de fo r a fe w m inut e s (o r

e ve n le a ve in t he fr idge o ve r night )
3. Ba ke in a n a ir fr ye r fo r 15 m inut e s ,
a nd t he n s e r ve in a wr a p wit h s a la d a nd
a vo c a do - e njo y!
LOVELY LUNCHES
RAW WHOLEFOOD
SALAD BOWL
RECIPE BY: RJ BROWN
IN GR ED IE NT S
T om a t o
Gr een bea ns
R ed a nd yellow s weet pepper
Ca r r ot
Slic e of or a nge
Gr een lea f s a la d
Avoc a do
Bea n Spr out s
Cuc um ber
Cor ia nder
R ed onion
Chopped m ix c ur r a nt s
DIR EC TIO NS
1. Slic e t om a t oes , c uc um ber , onion, a nd

s weet pepper s .
2. Dic e t he a voc a do a nd s hr ed t he
c a r r ot .
3. Add a ll t he c hopped ingr edient s t o a

bowl wit h s om e s a la d lea ves , a nd
s queeze over your or a nge s lic e. E njoy!
OOD
RAW WHOLEF
BY
SA L A D B O W L
RJ BROWN
LOVELY LUNCHES
ROAST VEGGIE &

CHICKPEA SALAD
RECIPE BY: LOUISE-CLAIRE CAYZER

INSTAGRAM @VEGAN_LARDER
IN GR ED IE NT S
1 s m a ll pum pkin/ but t er nut s qua s h,

c hopped int o 2-3c m s qua r e c hunks
4 Medium -la r ge beet r oot
1 Bunc h fla t lea f pa r s ley
100g pine nut s
400g t in c hic kpea s
1 pa c k pla nt -ba s ed fet a (opt iona l)
J uic e of ha lf a lem on
Olive oil
Sa lt & P e pper
DIR EC TIO NS
1. Ba ke t he be e t r o o t in t he o ve n in t he ir
s kins for a r o und 40 m ins o r unt il s o ft in
t he ove n- G a s Ma r k 7/ 220C. Me a nwhile ,
ba ke t he c ho ppe d up pum pkin, in a lit t le
o il a nd pinc h o f s a lt .
2. T o a s t t he pine nut s in a lit t le pa n

wit ho ut o il - be c a r e ful, t he y c a t c h
e a s ily. Cho p t he pa r s le y fine ly.
3. Onc e c o ole d, pe e l & c ho p t he be e t r o o t

int o 1-2c m c hunks . R ins e t he c hic kpe a s .
4. Mix t o ge t he r a ll t he ingr e die nt s . T a s t e

fo r s e a s o ning, t he n a dd m o r e le m on/ o live
o il/ s a lt & pe ppe r if r e quir e d. E njo y!
LOVELY LUNCHES
BROTHY BEANS
AND RADICCHIO

INSTAGRAM @TRIEDANDTRUERECIPES
IN GR ED IE NT S
Ma r ina t ed R a dic c hio
1 hea d of r a dic c hio, bot t om t r im m ed

& lea ves s epa r a t ed
1 lem on, juic ed a nd zes t ed
1-2 t bs p ext r a vir gin olive oil
Sa lt , t o t a s t e
Bea ns
2 t s p olive oil, for s a ut éing

1 yellow onion, peeled a nd dic ed
6 c loves ga r lic , pe eled
½ t s p c r us hed r ed pepper , m or e or
les s t o t a s t e
4 c ups veget a ble s t oc k
2 15-ounc e c a ns of but t er bea ns ,
dr a ined a nd r ins ed
½ c up loos ely pa c ked dill lea ves
½ c up loos ely pa c ked pa r s ley lea ves
1 lem on, juic ed a nd zes t ed
Sa lt & pepper t o t a s t e

DIR EC TIO NS
1. In a bowl, c o m bine t he le m o n juic e ,
ze s t , a nd e xt r a vir gin olive o il. Add t he
r a dic c hio a nd us e your ha nds t o m a s s a ge
t he m a r ina de int o t he le a ve s . Se a s o n
wit h s a lt a nd s e t a s ide fo r 30 m inut e s .
2. He a t s om e o live oil in a wide po t o ve r

m e dium -high he a t . Add t he o nio n a nd
c o o k fo r 8-10 m inut e s , s t ir r ing r e gula r ly,
unt il it is c o m ple t e ly s o ft e ne d a nd
be ginning t o br o wn.
3. P la c e ga r lic in a foo d pr o c e s s or a nd
puls e unt il m inc e d. Add it t o t he o nio n
a lo ng wit h t he c r us he d r e d pe ppe r a nd
c o o k fo r 45 s e c o nds unt il fr a gr a nt .
4. Add t he s t oc k a nd br ing t o a bo il. Add

t he be a ns . R e duc e he a t a nd s im m e r fo r
30 m inut e s unt il br o t h is r e duc e d a nd
t hic ke ne d s light ly. No t e : yo u c a n a dd
but t e r (pla nt -ba s e d) or t a hini t o he lp
t hic ke n t he br o t h. Se a s o n t he br o t h wit h
s a lt a nd pe ppe r t o t a s t e .
5. St ir in t he le m o n juic e , ze s t , dill, a nd
pa r s le y a nd s e a s o n t he br ot h a ga in t o
t a s t e . Co o k fo r 4-5 m inut e s unt il t he
he r bs a r e br ight gr e e n.
S &
BROTHY BEAN
R A D IC C H IO B Y
TTI
K Y L IE P E R R O
LOVELY LUNCHES
GREEK STYLE
CHICKPEA SALAD
RECIPE BY: SELINA MASIH
IN GR ED IE NT S
6 t bs p olive oil
1 t bs p ga r a m m a s a la
2 x 400g c a ns c hic kpea s , dr a ined a nd
r ins ed
250g r ea dy t o ea t m ixed gr a in pouc h
250g fr ozen pea s
2 lem ons , zes t ed a nd juic e d
P a r s ley, lea ves r oughly c hopped
Mint , lea ves r oughly c hopped
250g r a dis hes , r oughly c hopped
1 c uc um ber , c hopped
P om egr a na t e s eeds t o s er ve
DIR EC TIO NS
1. Hea t oven t o 200C. Mix 4 T bs p oil wit h

t he ga r a m m a s a la t hen t os s t his wit h t he
c hic kpea s in a la r ge r oa s t ing t in. Ba ke
for 15 m inut es or unt il t he c hic kpea s
s t a r t t o c r is p.
2. Mix in t he gr a ins , pea s & lem on zes t ,

t hen ba ke for a not her 10 m inut es .
3. T r a ns fer t o a la r ge s er ving dis h a nd

t os s t hr ough her bs , r a s hes , c uc um ber ,
oil a nd lem on juic e. Sea s on a nd s c a t t er
pom egr a na t e s eeds t o ga r nis h.
LOVELY LUNCHES
NO WASTE
SOUP
RECIPE BY: MARGOTKA RYBKA
IN GR ED IE NT S
T his s oup is a gr ea t wa y t o us e up a ny
veggies you m a y ha ve in t he fr idge, or
t he lea ves / s t a lks your m ight nor m a lly
t hr ow a wa y fr om your br oc c oli a nd
c a uliflower !
T he ingr edient s below a r e jus t a guide,

but us e your fa ve veggies a nd left over s
t o a void wa s t e!
L ea ves fr om 2 c a uliflower s
3 c a r r ot s
1 bunc h of c eler y
1 leek, c hopped t hin
Olive oil
1 c a n low-fa t c oc onut c r ea m
V eget a ble s t oc k
1 t s p t um er ic
1 t s p s pic y pa pr ika
Sa lt

DIR EC TIO NS
1. G la ze t he c ho ppe d le e k in a fr y pa n wit h
o live o il t o ge t he r wit h pa pr ika a nd
t ur m e r ic .
2. Bo il t he s t o c k in a la r ge po t . Cut t he
r e m a ining ve ggie s int o m e dium s ize d
pie c e s , a nd a dd t he s e t o t he po t .
3. Coo k fo r a r o und 15 m inut e s , t he n a dd in

your le e ks a long wit h t he c o o king juic e s .
Allo w t his t o c o ol, t he n a dd c o c o nut c r e a m

a nd ble nd unt il s m o o t h.
UP
NO WASTE SO
A
BY MARGOTK
RYBKA
LOVELY LUNCHES
BEAN SOUP WITH

KALE & PESTO
RECIPE BY: RYAN ALEXANDER
IN GR ED IE NT S
2 t bs p olive oil
2 c loves of ga r lic c r us hed
1 m edium onion, peeled & c hopped
3 c eler y s t ic ks , c ut t o 1c m c hunks
2 c a r r ot s , t r im m ed a nd c ut int o
r oughly 1c m c hunks
1 m edium zuc c hini c ut int o 1c m s lic es
400g c a n c a nnellini bea ns , dr a ined
400g c a n r ed kidney bea ns
1 veget a ble s t oc k c ube
100 g ka le lea ves r oughly c hopped
100 g fr es h ba s il pes t o
DIR EC TIO NS
1. Hea t the oil in a la r ge non-stick

sa ucepa n, a dd the onion, ga r lic, celer y,
ca r r ots a nd zucchini a nd fr y for 10
minutes.
2. T ip t he be a ns int o t he pa n, a dd t he
s t o c k c ube wit h 1. lit r e o f wa t e r a nd s t ir
t o dis s o lve . Add t he ka le a nd br ing t o a
s im m e r . Co o k fo r 5–7 m ins , s t ir r ing
o c c a s iona lly unt il t he ve ge t a ble s a r e
t e nde r .
3. Se a s o n wit h s e a s a lt a nd gr o und bla c k

pe ppe r t o t a s t e , t he n la dle int o wa r m e d
bo wls a nd t o p wit h t he pe s t o .
&
KALE, PESTO
Y
BEAN SOUP B
DER
RYAN ALEXAN
LOVELY LUNCHES
CRISPY CH'CKN
BAO BUNS
RECIPE BY: SINI KIIALAINEN
IN GR ED IE NT S
Buns
⅓ c up wa r m wa t er
½ c up wa r m pla nt -ba s ed m ilk
1 t bs p a c t ive dr y yea s t
4 t bs p s uga r (divide t his in ha lf)
2 t bs p oil
2½ c ups pla in flour
¼ t s p s a lt
F illing
Cr is py vega n c h' c kn (L a m yong is fa b! )

Ses a m e
L em ongr a s s
Chilli
Ginger m a r ina de
Cuc um ber
R ed c a bba ge
Cor ia nder
Bla c k s es a m e
Sir a c ha m a yonna is e

DIR EC TIO NS
1. Whis k t o ge t he r t he wa t e r , m ilk, ye a s t ,
s uga r a nd o il, a nd a llo w t o s it fo r 5-10
m inut e s t o le t t he ye a s t a c t iva t e .
2. Com bine t he flo ur , s uga r , ba king

powde r a nd s a lt .
3. Mix t o ge t he r t he we t a nd dr y
ingr e die nt s t o m a ke a do ugh. F o r m int o
a ba ll, c o ve r wit h a t e a t o we l, a nd a llo w
t o r is e fo r a ppr o x t wo ho ur s .
4. R o ll out t he dough t o ¼ inc h t hic kne s s

a nd c ut wit h a r ing m ould t o m a ke c ir c le s
o f do ugh. T he s e a r e yo ur ba o !
5. Br us h o il o nt o o ne s ide o f t he ba o a nd
fo ld in ha lf. P la c e in a s t e a m e r a nd c o ve r
fo r 30 m inut e s .
6. Co o k yo ur ve ga n c h' c kn, t he n fill yo ur

ba o wit h c h' c kn a nd t he fr e s h s a la ds a nd
s a uc e s - e njo y!
N
C R IS P Y C H 'C K
B A O B Y S IN I
K II A L A IN E N
LOVELY LUNCHES
BBQ J ACKF RUIT

BUR GE R
RECIPE BY: KAJA PERRAM
IN GR ED IE NT S
400g ja c kfr uit

250m l c ider
4 bur ger buns , ha lved a nd t oa s t ed
1 a pple, peeled, c or ed a nd s hr edded
½ c a r r ot , s hr edded
¼ r ed c a bba ge, t hinly s lic ed
1 lim e, juic ed
6 t s p br own s uga r
Cor ia nde r
150m l t om a t o ket c hup
4 t bs p s oy s a uc e
Ginger , finely gr a t ed
2 t s p ga r lic powder
4 t bs p a pple c ider vinega r
½ t s p c a yenne pepper
DIR EC TIO NS
1. Br ea k t he ja c kfr uit int o piec es a nd

c om bine in a pa n wit h vinega r . Add
enough wa t e r t o c over , br ing t o t he
boil, t hen r educ e t he hea t a nd
s im m er for 30-35 m inut es unt il liquid
is gone . T hen s hr ed t he ja c kfr uit .

DIR EC TIO NS
2. Mix t he a pple, c a r r ot , c a bba ge, lim e
juic e, br own s uga r a nd c or ia nder , t hen
lea ve t his t o m a r ina t e for 20 m inut es .
3. Mea nwhile, in a pa n over a low hea t

c om bine t he ket c hup, s oy s a uc e,
r em a ining br own s uga r , ginger , ga r lic
powder , a pple c ider vinega r a nd c a yenne
pepper . R em ove fr om t he hea t when t he
m ixt ur e is s im m er ing.
4. Com bine ¾ of t he s a uc e m ixt ur e wit h

t he pulled ja c kfr uit a nd gent ly r ehea t .
P la c e t his m ixt ur e on t he bun a nd t op
wit h s la w. Se r ve wit h t he r em a ining
s a uc e for dipping.
IT
BBQ JACKFRU
AJA
BURGER BY K
PERRAM
LOVELY LUNCHES
CRISPY
TOFU
RECIPE BY: MEERA VEDHARA
IN GR ED IE NT S
Fir m T ofu
Sesame oil
Mar inade
Cooked Car r ot
Celer y
Onion
Chinese 5 spice
Ginger
Gar lic
Soy sauce
Smoked Papr ika
Maple Syr up
Salt
DIR EC TIO NS
1. Press the water out of the tofu - place

on a plate with something heavy on top.
This will help the tofu absorb the flavours.
2. Mix m a r ina de ingr edient s , a dd t he t ofu

& lea ve for a t lea s t 2 hour s . Pop it in t he
oven on ba king pa per a t 150 degr ees for
10 m inut es on one s ide, flip, a dd m or e
m a r ina de, a nd ba ke for a fur t her 10 m ins .
3. P op int o a n a ir fr yer (or ba c k int o t he

oven) wit h a t iny bit of s es a m e oil for 10
m ins a t 180 degr ees t o c r is p up - E njoy!
LOVELY LUNCHES
CAULIFLOWER
WRAP
RECIPE BY: KHAMSA CAFE, SYDNEY

INSTAGRAM @KHAMSACAFENEWTOWN
IN GR ED IE NT S
Ca uliflower flor et s
Ca nola oil
Mixe d lea f Sa la d
Chopped t om a t oes
P a r s ley
Onion
Mint lea ves
Coc onut t a hini c r ea m (m ix c oc onut
yoghur t , t a hini & m inc ed ga r lic )
Cor ia nde r
Chic kpea s s oa ked in t ur m er ic
P om egr a na t e s eeds
DIR EC TIO NS
1. Sha llow fr y s om e c a uliflower flor e t s in

ca nola oil on m edium -high, t hen s et
a s ide on pa per t owel t o dr a in exc e s s oil.
2. F old a piec e of L eba nes e br ea d in

ha lf, t hen in ha lf a ga in t o m a ke a c one
s ha ped poc ket .
3. F ill wit h m ixed lea f s a la d, c a uliflower ,

t om a t oes , pa r s ley, onions , m int lea ves .
Dr izzle wit h Coc onut t a hini c r ea m , a nd
finis h wit h c or ia nder , t ur m er ic s oa ked
c hic kpea s a nd pom egr a na t e s eeds .
C A U L IF L O W E R
MSA
WRAP BY KHA
CAFE, SYDNEY
LOVELY LUNCHES
VEGGIE
PATTIES
RECIPE BY: JEFFREY M DE LUNA

INSTAGRAM @FREYANDMARIA
IN GR ED IE NT S
3 m edium -s ized zuc c hini

2 s m a ll c a r r ot s
1 m edium -s ized s weet pot a t o, peeled
1 c up s pina c h, c hopped
¾ c up oa t flour
¼ c up nut r it iona l yea s t
2 t bs p. gr ound fla x s e ed
1 t s p gr ound c um in
1 t bs p ga r lic powder
1 t s p s a lt
DIR EC TIO NS
1. Gr a t e t he zuc c hini, c a r r ot s a nd peeled

s weet pot a t o. P la c e t hem in a bowl a nd
a dd 1 t s p of s a lt a nd let s it for 10
m inut es a nd t hen give it a good m ix.
2. P ut t he veggies int o a c ola nder a nd

dr a in a s m uc h liquid a s pos s ible, t hen
t r a ns fer t o a bowl.

DIR EC TIO NS
3. Add t he c hopped s pina c h, gr ound
fla xs eed, nut r it iona l yea s t , gr ound
c um in, ga r lic powder , s m oked pa pr ika
a nd oa t flour . Us ing c lea n ha nds , m ix a ll
ingr edient s t oget her .
5. P r ehea t t he oven t o 200 degr ees

Cels ius a nd line a ba king t r a y wit h
pa r c hm ent pa per or a s ilic one r eus a ble
ba king m a t .
6. Sc oop 1/ 4 c up of t he veggie m ixt ur e

a nd for m a pa t t y in your ha nds . Y ou' ll be
a ble t o m a ke 10-12 pa t t ies .
7. P la c e ont o t he ba king t r a y a nd ba ke
for 20 m inut es . Onc e done, gent ly flip
t he pa t t ies a nd ba ke for a not her 15
m inut es .
8. Ser ve im m edia t ely a nd enjoy wit h

gr a vy or wit h your fa vour it e dipping
s a uc e.
ERS
V E G G IE B U R G
BY JEFFERY
M DE LUNA
LOVELY LUNCHES
PEP P E R, M INCE
& C H E ES E PIE
RECIPE BY: KELLY MILLER
IN GR ED IE NT S
Olive oil
1 s m a ll onion, dic ed
3 m us hr oom s , dic ed
1 c up t ext ur ed veget a ble pr ot ein (T V P)
T om a t o pa s t e
Beef s t yle s t oc k powder
Gr a vy P owder
Onion Powder
Ga r lic P owder
F r es hly gr ound pepper
2½ c ups wa t er
F r ozen P ea s
Cor n s t a r c h
P la nt -ba s ed c hees e
DIR EC TIO NS
1. Hydr a t e t he T V P wit h wa t e r . F r y
o nio ns a nd m us hr o om s t he n a dd T V P ,
t o m a t o pa s t e , be e f s t yle s t o c k, gr a vy
po wde r , o nio n po wde r , ga r lic powde r
a nd pe ppe r . Sim m e r for 30 m inut e s .
2. Add fr o ze n pe a s a nd a llo w t he m t o
c o o k. Add s m a ll a m ount s o f c o r n s t a r c h
t o t hic ke n t he m ixt ur e .
3. L ine pie m a ke r o r pie t in wit h pa s t r y

o f yo ur c ho ic e , a nd a dd m inc e m ix a nd
c he e s e . Co o k unt il go lde n.
E &
P E P P E R M IN C
Y
C H E E S E P IE B
R
K E L L Y M IL L E
LOVELY LUNCHES
BEAN STUFFED
BREAD
RECIPE BY: ANN-MARIE OTTS VALDEZ
IN GR ED IE NT S
Onion, dic ed
Cila nt r o (c or ia nder )
2 ga r lic c loves , m inc ed
2 c a ns of kidney bea ns
Chilli
Sa lt
P epper
P la nt -ba s ed fet a , c r um bled
4 pizza poc ket s or hom em a de
pizza dough, divided int o 4 piec es
DIR EC TIO NS
1. Saute the onions and cilantro in a

pan, then once softened stir in the
minced garlic.
2. Rinse and drain kidney beans, mash

then add to the pan. Add some chilli,
salt and pepper to taste.
3. Wrap the bean mixture, along with

feta cheese, inside the pizza
dough/pockets.
4. Brush the top with some plant-based

milk to brown, a dd a few slots into the
dough for venting and cook at 475
degrees F (245C) for 18 minutes until
browned and crispy.
LOVELY LUNCHES
KALE
SPANAKOPITA
RECIPE BY: SHERRIE MAEBRAE
IN GR ED IE NT S
2 t bs p s oy or a lm ond m ilk
4 c loves of ga r lic , m inc ed
2 gr een onions , c hopped
1 lem on, juic ed
1 bunc h of ka le, c hopped
2 t bs p olive oil
1 onion, dic ed
½ t s p pepper
24 s heet s filo pa s t r y
1 c up r a w c a s hews (pr e-s oa ked in
wa t er 4-8 hour s )
DIR EC TIO NS
1. Dr a in t he s oa ked c a s hews a nd blend

int o a t hic k pa s t e. Add t he lem on juic e
a nd m ilk, a nd blend unt il s m oot h.
2. Boil 2 inc he s of wa t er in a s a uc epa n,

t ur n down t he hea t t o m edium a nd
s t ea m ka le unt il wilt ed (c over ed). Set
a s ide t o dr a in in a c ola nder .

DIR EC TIO NS
3. Clea n t he s a uc epa n a nd a dd oil a nd
onions on m edium hea t t o s a ut e. Cook
unt il s oft ened, t hen a dd ga r lic a nd c ook
for a not her m inut e befor e a dding t he
ka le, lem on juic e, gr een onions , s a lt ,
pepper a nd c a s hews . Mix well.
4. P r ehea t oven t o 400 degr ees F (200C).

Us e olive oil t o gr ea s e t he oven pa n for
t he pa s t r y. Ar r a nge pa s t r y in pa n t hen
br us h wit h m or e oil. R epea t t his wit h 8
m or e filo pa s t r y s heet s . Avoid a ir bubbles .
5. T op t he pa s t r y wit h ha lf of t he ka le
m ixt ur e, t hen a dd 8 m or e s heet s of filo
pa s t r y a nd oil. T op wit h t he r em a ining
ka le m ixt ur e, a nd 8 m or e s heet s of filo
pa s t r y.
6. Br us h t he t op s heet of pa s t r y wit h t he
r em a ining olive oil, a nd ba ke for 20-25
m inut es , unt il golden br own. Cut int o
s qua r es t o s er ve.
O P IT A
K A LE SP A N A K
B Y SH E R R IE
MAEBRAE
LOVELY LUNCHES
SAUSAGE & BEAN

CASSEROLE
RECIPE BY: NOREEN HEFFERNAN
IN GR ED IE NT S
2 t bs p olive oil
1 r ed onion, finely s lic ed
4 c loves ga r lic , gr a t ed
R ed a nd yellow c a ps ic um , s lic ed
Mus hr oom s , s lic ed
Celer y, s lic ed
1 c a n c hopped t om a t oes
½ c a n wa t er
T om a t o pur ee
1 t s p ba s il
1 t s p or ega no
Sa lt & pepper
1 t bs p s m oked pa pr ika
1 c a n m ixed bea ns
1 c a n but t e r bea ns
V eggie s a us a ges
DIR EC TIO NS
1. F r y t he oil, onion, ga r lic , c a ps ic um ,
mus hr oom s a nd c e ler y, t hen a dd t he
c hopped t om a t oes & pur ee, ba s il, s a lt
& pepper , or ega no, pa pr ika a nd
bea ns , a nd c ook on low for 30 m ins .
2. Mea nwhile, c ook s a us a ges a nd a dd

t o t he c a s s er ole wit h a pinc h of s uga r
t o c om ba t a c idit y of t om a t oes . Ser ve
wit h Nor een' s R ye Br ea d (find t he
r ec ipe in s na c ks a nd s ides )
LOVELY LUNCHES
L E NT IL S & SWEE T
P O TA T O HUMMU S

IN GR ED IE NT S
Sweet pot a t o hum m us
2 la r ge s weet pot a t oes (a bout 1¼

pounds t ot a l), peeled a nd dic ed int o
la r ge c ubes
Avoc a do oil for r oa s t ing
15 ounc e c a n c hic kpea s
3 t bs p t a hini
1 or a nge, juic ed
Sa lt a nd pepper t o t a s t e
St ewed L ent ils
2 t s p a voc a do oil
1 yellow onion, m inc ed
1 leek (or gr een ga r lic ), t hinly s lic ed
12 ounc es m us hr oom s , t hinly s lic ed
2 ounc es s a ge lea ves , m inc ed plus a
few lea ves left a s ide
½ t s p gr ound nut m eg
½ t s p c r us hed r ed pepper
½ t s p gr ound whit e pepper
1 c up F r enc h gr een lent ils , r ins ed
P la nt ba s ed yoghur t
Ext r a vir gin olive oil & dr y pa r s ley for
s er ving

LOVELY LUNCHES
DIR EC TIO NS
1. Pr ehea t oven t o 400° F . Ar r a nge s weet
pot a t oes on a ba king s heet & dr izzle wit h
a t bs p of a voc a do oil. R oa s t for 40 m ins
unt il ver y s oft .
2. Mea nwhile, h ea t oil in a la r ge pot over

m edium hea t . Add t he onion a nd leek (or
gr een ga r lic ) a nd c ook for 10 m ins unt il it
begins t o s oft en a nd t ur n golden br own.
Add m us hr oom s t o t he pot a nd c ook 10
m ins m or e.
3. Add s a ge lea ves , s a lt , pepper , nut m eg,

whit e pepper a nd c r us hed r ed pepper ,
a nd c ook for 45 s ec onds , t hen a dd t he
fr enc h gr een lent ils a nd c ook for a
fur t her m inut e.
4. P our in veget a ble s t oc k a nd br ing t o a

boil. R educ e hea t a nd s im m er for 40
m ins , unc over ed, unt il s a uc e is t hic kened
a nd lent ils a r e t ender . T a s t e a nd s ea s on
t o pr efer enc es .
5. I n a food pr oc es s or c om bine c hic kpea s ,

t a hini, or a nge juic e a nd 2 t s p ext r a vir gin
olive oil. P uls e unt il blended, t hen a dd
t he r oa s t ed s weet pot a t o a nd puls e unt il
s m oot h. Add a bit of wa t er t o t hin it out
t o des ir ed c ons is t enc y. Y ou s houldn’t
need m or e t ha n 1/ 4 c up. T a s t e a nd
s ea s on wit h s a lt a nd pepper . Set a s ide.
6. R ight befor e s er ving, s t ir t he whole

s a ge lea ves int o t he lent ils . Cook for 1
m inut e. T ur n off hea t .
7. T o s er ve - s poon hum m us ont o s ha llow

bowls , us e t he ba c k of your s poon t o
s m oot h it out , t hen pile t he lent ils on t op.
Ga r nis h wit h pla nt ba s ed yogur t , ext r a
vir gin olive oil, dr y pa r s ley, a nd bla c k
pepper . E njoy!
LOVELY LUNCHES
MANGO RICE
PAPER ROLLS
RECIPE BY: MELISSA DE RUITER
IN GR ED IE NT S
Rice paper sheets

Rice ver micelli
Filling: mango, cabbage,
car r ot, chives, r adish
Chilli gar lic dipping sauce
DIR EC TIO NS
1. Place the ver micelli noodles in a bowl

and cover with war m water for 2
minutes, then dr ain.
2. Cut and slice your filling ingr edients

(fill with any veggies you like! )
3. Fill a lar ge bowl with war m water .

Submer ge a r ice paper sheet into the
water r otate it and count 2 seconds for
each section.
4. Place the r ice paper onto the counter

with the smooth side down, then add
your ingr edients into the middle.
5. Fold the left and r ight edges of the

r ice paper in, then star ting fr om the
bottom, r oll up to cover the filling. Keep
r olling fir mly. Ser ve immediately with
the chilli gar lic dipping sauce.
PA PE R
M A N G O R IC E
LI SS A
R O LL S B Y M E
D E R U IT E R
LOVELY LUNCHES
BROCCOLI &
HEMP STUFFED
MUSHROOMS
RECIPE BY: MARION VEIGEL
IN GR ED IE NT S
6 L a r ge m us hr oom s
1/ 2 a n onion or leek
1 c love ga r lic
1 T bs p olive oil
1 c up br oc c oli
3/ 4 c up hem p s eed
1 c up s ilken t ofu or r ic ot t a
1 T bs p nut r it iona l yea s t
1 c up br ea dc r um bs
Sa lt , pepper , c hilli fla kes , t o t a s t e
DIR EC TIO NS
1. F r y off t he ga r lic a nd onion in oil

unt il s oft ened. Add t he finely
c hopped br oc c oli a nd c ook unt il s oft .
2. R em ove fr om hea t , a dd t he t ofu or
r ic ot t a , t hen a dd t he br ea dc r um bs ,
hem p s eed, a nd nut r it iona l yea s t .
Sea s on t o t a s t e.
3. St uff t he m us hr oom s (t he filling
s hould be quit e fir m , a dd m or e
br ea dc r um bs if t oo wet ).
4. P la c e in a t r a y a nd ba ke unt il t he
m us hr oom s a r e c ooked - t his s hould
fill a bout 6 m edium t o la r ge.
m us hr oom s . Appr ox 25 m ins a t 180.
5. Y ou c a n a ls o a dd t hym e or r os em a r y
for ext r a her b fla vour .
LOVELY LUNCHES
BUCKWHEAT &
BEETROOT
SALAD
RECIPE BY: SVETLANA MAY
IN GR ED IE NT S
2 cups r oasted buckwheat

6-8 small mushr ooms sliced
2 lar ge gar lic cloves diced
2 cooked beetr oots
Vegan yoghur t & hor ser adish
Fr esh dill, to ser ve
Salt & pepper , to taste
DIR EC TIO NS
1. Pan-fr y your mushr ooms in a little

olive oil and gar lic until br owned.
2. Add the buckwheat to a small pot

with 3 cups of water , cover with a lid
and br ing to the boil.
3. T ur n down to a low heat and cook

until all the water has been absor bed.
T ur n off the heat and allow buckwheat
to finish cooking in the steam.
4. Mash your cooked beetr oot into the

yoghur t & hor ser adish, then ser ve this
onto of your cooked buckwheat and
mushr ooms, gar nished with fr esh dill.
LOVELY LUNCHES
CHICKPEA
CURRY SANGA
RECIPE BY: APRIL VAFEAS

(INSPIRED BY SIMPLE VEGANISTA)
IN GR ED IE NT S
Chic kpea s – c a nned or fr es h c ooked

Ca r r ot s – or dic ed r ed bell pepper
R a is ins – a dds a t ouc h of s weet nes s
Spr ing onions (s c a llions )
Ca s hews
Ma yo (or t hinned hum m us / t a hini)
Cila nt r o (opt iona l)
L em on – a dds over a ll br ight nes s
Cur r y + ga r lic powder
Sa lt + pepper
DIR EC TIO NS
1. In a medium mixing bowl, add

the chickpeas and r oughly mash
about 1/ 2 – 2/ 3 with the back of a
for k, leaving some whole.
2. T he dr essing: w hisk together the

mayo or thinned hummus/ tahini
with cur r y and gar lic powder .
3. Add in the car r ots, scallions,

r aisins, cashews, and pour dr essing
over top along with a big squeeze
of lemon, mix well to combine. Add
salt and pepper to taste.
4. Ser ve in some toasted br ead or a

soft r oll with some fr esh lettuce.
LOVELY LUNCHES
MOROCCAN
LENTIL SALAD
RECIPE BY: CHRIS CLARKE
IN GR ED IE NT S
1/ 2 c up c ho ppe d r e d o nio n
4 c ups c o o ke d le nt ils (1 1/ 2 c ups dr y-
do no t us e s plit le nt ils )
2 c ups c e le r y, c ho ppe d
1 c up dr ie d a pr ic o t s , c ho ppe d
1/ 4 c up a lm o nds , c ho ppe d, t o a s t e d
1 c up c ila nt r o o r pa r s le y, c ho ppe d
Ze s t & juic e o f o ne o r a nge
Mo r o c c a n D r e s s ing:
2 T bs p m a ple s yr up
1/ 4 c up o live o il
1/ 4 c up a pple c ide r vine ga r
2 ga r lic c lo ve s , fine ly m inc e d
1 t s p c um in
1/ 2 t s p c inna m o n
1/ 8 t s p gr o und c lo ve s
Sa lt & pe ppe r t o t a s t e
Chilli fla ke s (o pt io na l, but go o d)
DIR EC TIO NS
1. Cook lentils accor ding to packet.
2. Place lentils, celer y, apr icots, almonds,
onions, her bs and or ange zest into a
lar ge bowl, squeeze in the or ange juice.
3. Mix the dr essing ingr edients into the
bowl. If using honey, mix dr essing
ingr edients separ ately (easier ). T oss
dr essing into the salad.
4. T aste and adjust seasoning if r equir ed.
LOVELY LUNCHES
BLACK BEAN
BURGERS
RECIPE BY: CHRIS CLARKE
IN GR ED IE NT S
240g bla c k be a ns (1 t in/ c a n)

250g m us hr o o m s
250g vit a l whe a t glut e n
100g dr ie d s o ya m inc e (a ls o c a lle d
TVP)
3 T bs p s t o c k o r bo uillo n po wde r
3 T bs p m is o (yo u c a n us e s o y s a uc e if
yo u do n' t ha ve m is o )
3 T bs p bbq s a uc e
3 T bs p vine ga r
3 t s p o r e ga no - dr ie d
3 t s p dr ie d ga r lic
1 t s p liquid s m o ke (o r us e 2 t s p
s m o ke d pa pr ika )
T o ppings :
1. V e ga n c he e s e s lic e s : po p t he m o n t he
bur ge r fo r t he la s t m inut e o f c o o king
s o t ha t t he y m e lt a lit t le .
2. G r ille d o nio ns
3. Zingy Co le s la w
4. J uic y t o m a t o s lic e s
5. D ill pic kle s lic e s
6. yo ur fa vour it e s a uc e s !

DIR EC TIO NS
1. Divide the black beans into 2 and r eser ve
the liquid fr om the can. Place half the black
beans & mushr ooms in a food pr ocessor &
r oughly chop.
2. In a lar ge bowl, mix the mushr ooms,

beans, vital wheat gluten, dr ied soya mince.
3. Blend the r est of the black beans & their

juice + all the seasoning ingr edients.
4. Top up the blender to the 700ml mar k

with water and blend until smooth (you want
700ml total liquid). Then tip the blender
contents into the lar ge bowl of beans &
mushr ooms.
5. Using a wooden spoon, mix together all

the ingr edients in the bowl until combined.
Let this r est for 45 minutes. This allows the
gluten fr om the Vital Wheat Gluten to
hydr ate & star t to for m the bur ger str uctur e.
7. Once the mixtur e is r ested, give it another

mix, ensur ing ever ything is combined. Keep
mixing for 2-3 minutes. This cr eates the
' gluten' str ands.
8. Pr eheat your oven to 220C/ Gas Mar k 5

Shape the bur ger s (will make appr ox. 12
lar ge bur ger s) and place on oven tr ays.
9. Bake for half hour in the oven, then allow

your bur ger s to cool.
11. Pan fr y, Gr ill or BBQ the bur ger s! A little

olive oil on the outside of the bur ger s will
car amelise and make them full of flavour !
BLACKBEAN
THE
BURGERS BY
R
VEGAN LARDE
DELICIOUS
DINNERS
1. Sticky Cauliflower Wings
2. Spicy Green Bean Curry
3. Lentil Bolognaise
4. Korean Fried Tofu
5. The Best Vegan Ramen
6. Chickpeas & Greens
7. Spicy Beans & Celeriac Mash
8. Thai Noodle Soup
9. Chickpea Curry
10. Chilli Mushrooms
11. Crunchy Falafel
12. Traditional Ratatouille
13. Vegan 'Beef' & Broccoli
14. Red Lentil Chilli
15. Dal Khichdi
16. Lentil Meatballs
17. 'Honey' Mustard Baked Tofu
18. Vegan 'Fish' & Chips
19. Black Pepper Crispy Tofu
20. Spanish Paella
21. Chickpea Mac n Cheese
22. Mixed Bean Chilli
23. Gluten-free Gnocchi
24. Spinach and Tofu Ravioli
25. Swedish Meatballs
DELICIOUS DINNERS
STICKY CAULI
WINGS
RECIPE BY: FREY AND MARIA

IN GR ED IE NT S
10-12 bit e-s ized c a uliflower flor et s

¼ c up pla in flour
1 t bs p ga r lic powder
1 t bs p c or ns t a r c h
1 t bs p s m oked pa pr ika
¾ c up pla nt -ba s ed m ilk
Sa lt t o t a s t e
Sa uc e Ingr edient s :
1 t bs p wa t er
J uic e of 1 lem on
1 t s p s r ir a c ha hot s a uc e
¼ c up t om a t o ket c hup
2 t s p c or ns t a r c h
DIR EC TIO NS
1. Spr inkle 1 t s p s a lt on t he c a uliflower
flor et s a nd s et it a s ide.
2. In a m edium -s ized bowl, c om bine t he

pla in flour , ga r lic powder , c or ns t a r c h,
nut r it iona l yea s t , s m oked pa pr ika a nd
pla nt -ba s ed m ilk. Add 1 t bs p wa t er a nd
s a lt t o t a s t e. Mix it well .

DIR EC TIO NS
3. Dip t he c a uliflower int o t he ba t t er a nd

c oa t wit h br ea dc r um bs , t hen pla c e t hem
on a ba king s heet a nd ba ke for 25
m inut es a t 210 degr ees Cels ius .
4. Mea nwhile c om bine t he s oy s a uc e,

wa t er , m a ple s yr up, juic e of 1 lem on,
s r ir a c ha hot s a uc e, ket c hup a nd
c or ns t a r c h. Mix well a nd s et a s ide.
5. In a non-s t ic k pa n, t oa s t 1 t bs p.
s es a m e s eeds for 1-2 m inut es or unt il
golden br own (opt iona l). Sa ut é 4 c loves
of dic ed ga r lic a nd pour t he s a uc e
m ixt ur e int o t he pa n. St ir unt il t he s a uc e
t hic kens .
6. Add t he ba ked c a uliflower flor et s int o

t he pa n a nd give it a good s t ir , m a king
s ur e t ha t t hey a r e well c oa t ed wit h t he
s a uc e.
7. T r a ns fer t o a pla t e a nd t op wit h

c hopped s pr ing onions a nd s es a m e
s eeds . Ser ve im m edia t ely a nd enjoy wit h
s t ea m ed r ic e.
S T IC K Y C A U L I
Y
W IN G S B Y F R E
A N D M A R IA
DELICIOUS DINNERS
SPICY GREEN
BEAN CURRY
RECIPE BY : MITCHELLE ANDREY
IN GR ED IE NT S
Onion
Ga r lic
R ed Chilis
Cup of r ic e wa s h (r ic e wa t er )
Coc onut Milk
L ong Bea ns
Gr een Bea ns
Okr a (la dy finger )
Snow pea s
DIR EC TIO NS
1 In a s a uc e pa n dr izzle s om e oil, a nd
hea t on a low t o m edium hea t . T hen
s a ut é t he onion a nd ga r lic , unt il
br owned. Add t he long a nd gr een
bea ns , a nd s a ut é for 8-10 m inut es .
2. Next a dd t he Okr a a nd Snow pea s ,

a nd m ix. Add t he r ic e wa t er a nd let it
s im m er for 5 m inut es .
3. Add t he c hilli a nd c oc onut m ilk,

t ur n t o low hea t a nd s t ir for 8
m inut es . Cover a nd s im m er for 5
m inut es .
4. R em ove fr om hea t a nd s er ve wit h a

c up of wa r m r ic e. E njoy!
DELICIOUS DINNERS
LENTIL
BOLOGNAISE
RECIPE BY:LOUISE CLARE CAYZER

IN GR ED IE NT S
1 c a n t om a t oes
2 t bs p t om a t o pa s t e
1 la r ge onion ver y finely c hopped
1 la r ge c a r r ot ver y finely c hopped
3-4 c loves ga r lic
1 t bs p olive oil
500 g c ooked puy or gr een lent ils
⅓ c up r ed wine
1 t s p dr ied t hym e
1 t s p dr ied or ega no
1 ba y lea f
1 t s p Ma r m it e or V egem it e (or ot her
yea s t ext r a c t )
Opt iona l ext r a s :
1 t s p Chilli powder
Ha ndful ha lved c her r y t om a t oes
DIR EC TIO NS
A few dr ops of liquid s m oke
F r es h her bs t o s pr inkle on a t t he end
50 g Dr ied Soya Minc e (T his c r ea t es a
m or e "m ea t y" T ext ur e. Not e: you will
need t o a dd a lit t le ext r a wa t er if
us ing t his )

DIR EC TIO NS
1. In a la r ge pa n s a ut é t he onions , ga r lic
(if us ing) & c a r r ot in t he olive oil unt il
s oft .
2. Add t he t om a t o pa s t e a nd s t ir unt il
c om bined.
3. Add t he lent ils , her bs , wine, t in of

t om a t oes , Ma r m it e or V egem it e plus a ny
ot her opt iona l ext r a s a nd s im m er for
a r ound 20 m ins .
4. Ser ve over s pa ghet t i, or a s a filling for

a pie or wit h s om e m a s h.
L E N T IL
Y
B O L O G N A IS E B
L O U IS E C L A R E
DELICIOUS DINNERS
KOREAN
FRIED TOFU
RECIPE BY: NADIENE DEANE
IN GR ED IE NT S
300g T o fu (a djus t t o yo ur ne e ds )
10m l da r k s o y s a uc e
2 t bs p flo ur
4 t bs p c o r nflo ur
30g G o c huja ng pa s t e
10m l ke t c hup
15m l r ic e vine ga r
25g Ho ne y
3 c lo ve s c ho ppe d ga r lic
V e ge t a ble o il
1 t s p t o a s t e d s e s a m e s e e ds
Spr ing o nio n (t o ga r nis h)
DIR EC TIO NS
1. Dr a in t he t ofu, c ut int o bit e s ized
c hunks , c oa t in s oy s a uc e, t hen c oa t in
c or nflour . Hea t veget a ble oil in a pa n,
a nd fr y t he t ofu for a bout 5 m ins , unt il
t he flour is c ooked a nd a lit t le c r is py.
R em ove a nd pla c e on a pa per t owel.
2. Mix t oget her t he goc huja ng pa s t e,

vinega r , ket c hup honey a nd a t bs p wa t er .
3. In a c lea n pa n, fr y ga r lic for a m inut e,

t hen a dd your s a uc e m ix. Onc e t hic kened
a dd your t ofu a nd s es a m e s eeds . Give it a
good t os s V OIL A! ! Ga r nis h wit h s lic ed
s pr ing onions , a nd s er ve wit h r ic e.
DELICIOUS DINNERS
THE BEST
VEGAN RAMEN
RECIPE BY : KYLIE PERROTTI

IN GR ED IE NT S
1 t bs p a voc a do oil
1 yellow onion peeled a nd t hinly
s lic ed
8 ounc es s hiit a ke m us hr oo m s t hinly
s lic ed
¼ c up m ir in
1 t a bles poon s oy s a uc e
1 bunc h r e d r a dis hes gr eens
r es er ved, r a dis hes t hinly s lic ed int o
r ounds
2 t s p s es a m e oil
2 t s p s hic him i t oga r a s hi
1 t s p bla c k s es a m e s eeds or us e
whit e s es a m e s eeds
2 t bs p r ed m is o
⅓ c up t a hini
2 t bs p c hili oil t o t a s t e, a dd a s m uc h
or a s lit t le a s you like
12 ounc es fr es h gr een bea ns ha lved
16 ounc es fr es h or fr ozen r a m en
noodles

DIR EC TIO NS
1. Hea t oil in a la r ge pot over m edium

hea t . Add t he onions a nd c ook, s t ir r ing
r egula r ly, for 5 m inut es unt il t hey jus t
begin t o s oft en.
2. Add t he s lic ed s hiit a ke m us hr oom s t o

t he onions a nd c ook for 5-6 m inut es .
Sea s on wit h s a lt a nd pepper .
3. Add t he m ir in a nd s oy s a uc e t o t he
m us hr oom s . P our in t he veget a ble s t oc k
a nd br ing t o a boil. R educ e hea t a nd
s im m er for 30 m inut es .
4. R ins e t he r a dis h gr eens t hor oughly

a nd s et a s ide. T os s t he s lic ed r a dis hes
wit h s es a m e oil, s hic him i t oga r a s hi, s a lt ,
a nd s es a m e s eeds a nd s et a s ide.
5. Com bine t he m is o, t a hini, a nd c hilli oil

in a bowl a nd whis k unt il m os t ly s m oot h.
Set a s ide.
6. R ight befor e t he br ot h finis hes

s im m er ing, a dd t he noodles t o boiling
wa t er . Dr a in a nd divide t he c ooked
noodles bet ween four bowls .
7. T ur n t he hea t down t o ver y low on t he

br ot h. Whis k in t he m is o m ixt ur e. Add
t he gr een bea ns a nd r a dis h gr eens a nd
a llow t he hea t fr om t he br ot h t o c ook
t he bea ns . Onc e t he bea ns a r e br ight
gr een a nd t ender -c r is p, t ur n off t he
hea t . T a s t e a nd s ea s on t o your
pr efer enc es .
8. L a dle t he hot br ot h over t he r a m en

noodles . Ar r a nge t he s lic ed r a dis hes on
t op. E njoy!
AN
THE BEST VEG
L IE
RAMEN BY KY
PERROTTI
DELICIOUS DINNERS
CHICKPEAS &
GREENS
RECIPE BY: EMMA LEWIN

(INSPIRED BY THE BROKE VEGAN)
IN GR ED IE NT S
3 t bs p o live o il
1 la r ge r e d o nio n, fine ly s lic e d
2 ga r lic c lo ve s , c r us he d o r c ho ppe d
1 t s p s we e t pa pr ika
½ t s p gr o und c um in
½ t s p gr o und c inna m o n
2 x 400g t in c hic kpe a s
400g t in c ho ppe d t o m a t o e s
400g le a fy gr e e ns (ka le , s pina c h,
c ha r d)
50g r a is ins o r s ult a na s
Sa lt & P e ppe r
DIR EC TIO NS
1. Hea t t he oil in a la r ge pa n, a dd t he
onion a nd c ook over a low hea t for 8-10
m inut es unt il s oft .
2. Add t he ga r lic a nd c ook for 2 m inut es ,

t hen a dd t he s pic es a nd c ook for
a not her m inut e.
3. Add t he c hic kpea s wit h t heir liquid,

a nd t he c hopped t om a t oes . Br ing t o t he
boil, t hen s im m er for 20 m inut es .
4. Add t he gr eens & r a is ins , c ook for 5-

10 m inut es m or e, a nd s er ve!
DELICIOUS DINNERS
SPICY BEANS &

CELERIAC MASH
RECIPE BY : KYLIE PERROTTI

IN GR ED IE NT S
1 t a bles poon neut r a l oil for fr ying

2 s ha llot s peeled & s lic ed int o
wedges
2 t s p c hilli powder
1 t s p s weet pa pr ika
1 t s p c a yenne powder or c r us hed r ed
pepper m or e or les s , t o t a s t e
1 t bs p br own s uga r or m a ple s yr up
15 ounc e c a n c a nnelloni/ na vy bea ns ,
or c hic kpea s ; dr a ined a nd r ins ed
Sa lt t o t a s t e
2 s c a llions m inc ed, whit e a nd gr een
pa r t s s epa r a t ed
2 pound c eler y r oot peeled & c ubed
4 Y ukon gold pot a t oes peeled &
c ubed
¾ t s p s a lt plus m or e, t o t a s t e
1 t s p ga r lic powder
½ t s p whit e pepper
¾ c up pla nt -ba s ed m ilk
¼ c up c r ea m opt iona l (us e c oc onut
m ilk or your fa vour it e pla nt -ba s ed
c r ea m )
2 t bs p but t er opt iona l

DIR EC TIO NS
1. Hea t t he oil in a wide pot over m edium
hea t . Add t he s ha llot s a nd c ook for 5
m inut es , s t ir r ing oc c a s iona lly, unt il
golden br own.
2. T ur n t he hea t t o m edium -low a nd add

t he s m oked pa pr ika , c hilli powder , s weet
pa pr ika , c a yenne powder , a nd whit e
pepper a nd t os s t o c oa t t he s ha llot s in t he
s pic es. Cook for 30 s ec on ds unt il t he
s pic es bec om e fr a gr a nt .
3. Im m edia t ely pour in t he veget a ble

s t oc k a nd br ing t o a boil. Add t he br own
s uga r a nd bea ns a nd r educ e hea t t o low.
Sim m er for 30 m inut es , s ea s oning t o your
pr efer enc e a s t he bea ns c ook.
4. Cover t he pot a t oes a nd c eler ia c wit h

wa t er in a m edium pot a nd a dd wit h 1
t ea s poon s a lt . Br ing t o a boil a nd c ook for
20-30 m inut es unt il for k t ender . Dr ain.
5. R et ur n t he c ooked pot a t oes a nd

c eler ia c t o t he pot over low hea t . Add t he
ga r lic powder , whit e pepper , a nd m ilk a nd
us e a n im m er s ion blender t o pur ee unt il
des ir ed t ext ur e is r ea c hed. If a m or e
dec a dent m a s h is des ir ed, a dd c r ea m a nd
but t er . Add m or e m ilk, a s nec es s a r y, t o
r ea c hed des ir ed c ons is t enc y. T a s t e a nd
s ea s on wit h s a lt . Keep wa r m .
6. R ight befor e s er ving, s t ir t he whit e

pa r t s of t he s c a llions int o t he bea ns a nd
c ook for 3-4 m inut es m or e. T a s t e a nd
s ea s on onc e m or e t o your pr efer enc es .
T ur n off t he hea t .
7. Spoon t he m a s hed c eler ia c int o s ha llow

bowls a nd fla t t en it wit h t he ba c k of a
s poon. L a dle t he bea ns on t op a nd
ga r nis h wit h m or e s c a llions . E njoy!
S P IC Y B E A N &
C E L E R IA C B Y
TTI
K Y L IE P E R R O
DELICIOUS DINNERS
THAI NOODLE
SOUP
RECIPE BY: SUSANNA KABLE
IN GR ED IE NT S
Adjus t qua nt it ie s t o yo ur ne e ds / liking

G a r lic
Onio n
G inge r
R e d Cur r y P a s t e (ve ga n)
V e ge t a ble s t o c k
"F ys h" s a uc e
So y Sa uc e
V e ge t a ble s o f yo ur c ho ic e
Co c o nut Milk
T o fu
R ic e No o dle s
DIR EC TIO NS
1. Fr y-off t he ga r lic , onio n, ginger , a nd
vega n r ed c ur r y pa s t e.
2. Add veget a ble s t oc k, “ fys h” s a uc e, s oy

s a uc e a nd s t ir .
3. Add veggies of your c hoic e a nd s t ir

unt il t hey a r e c ooked t hr ough.
4. Add c oc onut m ilk a t t he end a nd c ook

t hr ough for a few m or e m inut es .
5. Ser ve wit h r ic e noodles , fr ied t ofu,

ba s il, s pr ing onions a nd c hilli. Super
ea s y a nd s uper delic ious !
DELICIOUS DINNERS
CHICKPEA
CURRY
RECIPE BY : JADE HOSKINS-BRENNARD
IN GR ED IE NT S
1 m edium but t er nut s qua s h ( 3-4

c ups , c ubed)
2 t bs p c oc onut oil
1 r ed onion
4 ga r lic c loves
t hum b s ized piec e of ginger
1 t bs p c ur r y powder
1 t s p ga r a m m a s a la
½ t s p gr ound c um in
¼ t s p t ur m er ic
¼ t s p hot c hilli powder
1 t in c hopped t om a t oes (400m l)
1 t in c oc onut m ilk (400m l)
200m l ve gt a ble s t oc k
1 c a n c hic kpea s (400g)
Sa lt a nd pepper
DIR EC TIO NS
1. P r ehea t oven t o 200c . P eel t he

s qua s h a nd c ut int o 1c m c ubes . P la c e
on a ba king t r a y, dr izzle wit h oil a nd
s a lt & pepper , a nd ba ke for 35-40
m inut es unt il s t a r t ing t o br own.

DIR EC TIO NS
2. Add c oc onut oil t o a la r ge pa n on

m edium hea t , a dd t he onion a nd c ook for
a few m inut es . Add t he ga r lic a nd gr a t ed
ginger a nd c ook for a fur t her m inut e.
3. Add a ll t he s pic es - c ur r y powder ,

ga r a m m a s a la , c um in, c um in s eeds ,
t ur m er ic , a nd c hilli powder . Cook for 30
s ec onds unt il fr a gr a nt - you m a y need t o
a dd a lit t le ext r a oil s o it does n' t bur n.
4. Add t he c hopped t om a t oes , c oc onut

m ilk a nd veget a ble s t oc k, a nd br ing t o a
gent le s im m er . Cook for 10 m inut es .
T r a ns fer t o a bowl a nd blend unt il
s m oot h. T r a ns fer ba c k t o t he pa n.
5. Add t he c hic kpea s a nd c ook for 5-10

m inut es - your s a uc e will be a nic e t hic k
c r ea m y or a nge c olour . Sea s on wit h s a lt
a nd pepper , a nd a dd s om e ext r a c hilli
pepper .
6. Add t he r oa s t ed but t er nut s qua s h t o

t he pa n a nd s t ir . Ser ve wit h ba s m a t i r ic e
a nd t op wit h fr es h c or ia nder ,
RRY
C H IC K P E A C U
K IN S -
BY JADE HOS
BRENNARD
DELICIOUS DINNERS
CH IL LI
MUS HROOMS
RECIPE BY: FREY AND MARIA

IN GR ED IE NT S
10-12 pc s but t on m us hr oom s , s lic ed

in ha lf
¼ c up c or ns t a r c h
½ onion, dic ed
4 c loves ga r lic , dic ed
¼ c up t om a t o ket c hup
¼ yellow bell pepper c ut int o ½ inc h
c hunks
¼ r ed bell pepper c ut int o ½ inc h
c hunks
¼ gr een bell pepper c ut int o ½ inc h
c hunks
1 t bs p hois in s a uc e
2 t bs p s weet c hilli s a uc e
½ c up wa t er
2 t bs p r a w s uga r
½ t s p c hili fla kes
Opt iona l t oppings - c hopped s pr ing

onions a nd s es a m e s eeds
DIR EC TIO NS
1. Boil t he m us hr oom s in a pot for 5-8

m inut es , dr a in t he wa t er a nd t r a ns fer
t hem in a la r ge bowl. Add t he c or ns t a r c h
a nd gent ly t os s t o evenly c oa t t he
m us hr oom s .
DIR EC TIO NS
2. Next , la y t hem ont o a ba king s heet

a nd ba ke in t he oven for 15 m inut es a t
200 degr ees Cels ius .
3. In a non-s t ic k pa n, s a ut é t he ga r lic ,
onion, gr e en bell pepper , r ed bell
pepper , yellow bell pepper , c hilli fla kes ,
ket c hup, s weet c hilli s a uc e, hois in s a uc e,
s oy s a uc e a nd wa t er . Mix t hem well. L et
s im m er for 5 m inut es or unt il s a uc e ha s
t hic kened.
4. Add t he ba ked m us hr oom s int o t he

pa n a nd give it a good s t ir . T hen a dd t he
r a w s uga r a nd c ont inue m ixing for
a not her 2 m inut es m a king s ur e t ha t t he
m us hr oom s a r e well c oa t ed wit h t he
s a uc e.
5. T r a ns fer ont o a pla t e a nd t op wit h

c hopped s pr ing onions a nd s es a m e
s eeds . Ser ve im m edia t ely a nd enjoy wit h
s t ea m ed r ic e.
C H IL L I
Y
MUSHROOMS B
R IA
FREY AND MA
DELICIOUS DINNERS
CRUNCHY
FALAFEL
RECIPE BY: ARETHA SANKOFFEE BURNS

(INSPIRED BY SIMON BRYANT)
IN GR ED IE NT S
100g (½ c up) dr ied c hic kpea s

100g (½ c up) dr ied br oa d bea ns
1 la r ge onion, c hopped
2 c loves ga r lic , c hopped
1 t ea s poon gr ound c or ia nder
1 t ea s poon gr ound c um in
2 long gr een c hillies , de-s eeded a nd
c hopped
2 t bs p pla in or c or nflour , if needed
sa lt fla kes & c r a c ked bla c k pepper
½ bunc h pa r s ley lea ves , r oughly
c hopped
½ bunc h c or ia nder lea ves , r oughly
c hopped
½ bunc h m int lea ves , r oughly
c hopped
2 c ups fla vour neut r a l oil

DIR EC TIO NS
1. F or bes t r es ult s pr epa r e t he night
befor e by s oa king your c hic kpea s a nd
br oa d bea ns in plent y of c old wa t er in t he
fr idge over night .
2. Dr a in t he wa t er a nd pla c e bot h t he
c hic kpea s a nd br oa d bea ns int o a food
pr oc es s or a long wit h onion, ga r lic , gr ound
c or ia nder , c um in, c hilli, ba king powder ,
s a lt a nd pepper . P uls e unt il t he m ixt ur e
s t a r t s to bind t oget her . Add t he pa r s ley,
c or ia nder a nd m int , t hen puls e t o m ix
t hr ough.
3. Gr a b a golf ba ll-s ized a m ount of t he

m ixt ur e a nd for m a ba ll. T he m ixt ur e
s hould be s t ic ky - If t he m ix is eit her t oo
wet or t oo c r um bly, a dd a bout 1½ t bs p of
flour , a nd puls e a ga in.
4. P r ehea t oven t o 180° C (fa n-for c ed) .

Hea t t he oil in a la r ge, deep s a uc epa n.
Wor king in ba t c hes , fr y t he fa la fels for 3-4
m ins unt il golden br own. Dr a in on pa per
t owel t hen t r a ns fer t o a ba king t r a y a nd
finis h in t he oven for 5 or s o m inut es .
5. Ser ve your fa la fel wit h t a bbouleh or

s a la d, hum m us , t za t ziki a nd ga r lic her b
na a n/ fla t br ea ds . Delic ious !
AFEL
CRUNCHY FAL
BY ARETHA
URNS
SANKOFFEE B
DELICIOUS DINNERS
TRADITIONAL
RATATOUILLE
RECIPE BY: ROSE MITCHELL

(INSPIRED BY TASTY)
IN GR ED IE NT S
2 e ggpla nt s
6 roma tomatoes
2 ye llo w s qua s he s
2 zuc c hini' s
1 o nio n, dic e d
4 c lo ve s ga r lic , m inc e d
1 r e d c a ps ic um / be ll pe ppe r , dic e d
1 ye llo w c a ps ic um / be ll pe ppe r , dic e d
2 c a ns o f c r us he d t o m a t o e s (a ppr o x.
800g)
2 t bs p c ho ppe d fr e s h ba s il
2 t bs p c ho ppe d fr e s h ba s il
1 t s p ga r lic , m inc e d
2 t bs p Cho ppe d fr e s h pa r s le y
2 t s p fr e s h t hym e
Sa lt & pe ppe r , t o t a s t e
DIR EC TIO NS
1. P r ehea t t he oven 190˚ C. Slic e t he

eggpla nt , t om a t oes , s qua s h, a nd
zuc c hini int o a ppr oxim a t ely 1-m m s lic es .

DIR EC TIO NS
2. Hea t t he olive oil in a 12-inc h/ 30-c m
oven-s a fe pa n over m edium -high hea t .
Sa ut é t he onion, ga r lic , a nd
c a ps ic um / pepper s unt il s oft .
3. Sea s on wit h s a lt & pepper , t hen a dd

t he t inned t om a t oes . St ir t o m ix a ll t he
ingr edient s . R em ove fr om hea t , t hen s t ir
in t he ba s il.
4. Ar r a nge t he s lic ed veggies in

a lt er na t ing pa t t er ns , (for exa m ple,
eggpla nt , t om a t o, s qua s h, zuc c hini) on t op
of t he s a uc e m a king a s pir a l pa t t er n.
Sea s on wit h s a lt & pepper .
5. In a bowl, m ix t oget her t he r em a ining

her bs - ga r lic , ba s il, pa r s ley, t hym e, s a lt ,
pepper a nd olive oil. Spoon t his over t he
veget a bles .
6. Cover t he pa n wit h foil a nd ba ke for 40

m inut es . Unc over , a nd ba ke for a not her
20 m inut es . Ser ve a nd enjoy!
R O S E 'S
BY
R A T A T O U IL L E
LL
R O S E M IT C H E
DELICIOUS DINNERS
VEGAN BEEF
& BROCCOLI
RECIPE BY: ANIQUE HUNTER
IN GR ED IE NT S
Adjus t qua nt it ie s t o yo ur ne e ds / liking

L a r ge P o r t o be llo m us hr o o m (a llo w 1
pe r pe r s o n)
Br o c c o li
Onio n
G a r lic
G r a vy o f yo ur c ho ic e
DIR EC TIO NS
1. Chop t he onion a nd m inc e t he ga r lic ,
t hen a dd t o your pa n wit h a lit t le oil.
While t his is c ooking, t hinly s lic e your
por t obello m us hr oom s , a dd t o t he pa n
a nd c ook unt il br owned.
2. Add your gr a vy t o t he pa n a nd a lit t le

wa t er a nd s t ir t o c oa t t he m us hr oom s .
3. Add in t he c hopped b r oc c oli - la y t his

on t op t o s t ea m .
4. Onc e c ooked t hr ough s ea s on wit h

s om e s a lt a nd pepper - a lit t le ext r a
pepper will give it a lovely pepper y kic k.
Delic ious a nd ea s y!
DELICIOUS DINNERS
RED LENTIL
CHILLI
RECIPE BY: DONNA MORRISON
IN GR ED IE NT S
450 gr a m s of r ed lent ils

8 c ups of wa t er
2 c a ns of s a lt fr ee t om a t oes
½ c up s a lt -fr ee t om a t o pa s t e
1 la r ge onion, c hopped
2 la r ge r ed c a ps ic um
12 da t es
8 c loves of ga r lic , finely m inc ed
4 t bs p a pple c ider vinega r
1½ t bs p pa r s ley fla kes
1½ t bs p or ega no
1½ t bs p s a lt -fr ee c hilli powder
½ t s p c hipot le powder
¼ t s p c r us hed r ed pepper fla kes
DIR EC TIO NS
1. Blend t he da t es , t om a t oes ,
c a ps ic um a nd ga r lic in a blender a nd
blend unt il s m oot h.
2. P la c e a ll r em a ining ingr edient s wit h

t he s a uc e int o a n elec t r ic pr es s ur e
c ooker a nd c ook on high for 10
m inut es , or a lt er na t ively, pla c e a ll
ingr edient s in a s low c ooker a nd c ook
on low for 6-8 hour s .
DELICIOUS DINNERS
DAL KHICHDI
(Y E L L O W L EN TI LS )
RECIPE BY: AASTHA BAPNA
IN GR ED IE NT S
½ c up ba s m a t i r ic e
¼ c up ye llo w le nt ils (a ny le nt ils a r e
fine ) I us e d “ ye llo w m o o ng da l”
2½ c ups wa t e r
Sa lt
¼ t s p T ur m e r ic
P a pr ika / r e d pe ppe r po wde r
Olive o il / ghe e / but t e r
DIR EC TIO NS
1. Wa s h a nd s oa k t he lent ils a nd r ic e for

a bout 20 m ins , t hen dr a in.
2. In a pr es s ur e c ooker / r ic e c ooker , a dd
r ic e, lent ils , wa t er , t ur m er ic a nd s om e
s a lt t o t a s t e. Y ou c a n inc r ea s e t he wa t er
if you like t o m a ke it m or e m a s hed. Aft er
2-3 whis t les , t ur n off t he c ooker , a nd let
it c ool down.
3. Open t he lid, m a s h t he Khic hdi wit h a

s poon, a dd m or e wa t er if needed a nd
c ook in open lid for a bout 5 m or e m ins .
4. Ser ve t opped wit h olive oil a nd bla c k

pepper - t hes e c om bined wit h t he
t ur m er ic a r e a s uper im m unit y boos t er !
DELICIOUS DINNERS
LENTIL
MEATBALLS
RECIPE BY: ROBERTA COLOMBO

INSTAGRAM @MYVEGATELIER
IN GR ED IE NT S
70g s weet pot a t o

100g lent ils
2 t bs p s oya s a uc e
2 t bs p ext r a vir gin olive oil
2 t s p of ga r lic pa s t e, (c a n be r epla c ed
wit h a c ouple of c loves of fr es h ga r lic
a nd a da s h of oil)
Ga r lic powder
Onion powder
Sa lt & p epper
P inc h nut m eg
Bunc h of fr es h her bs - pa r s ley,
c hives , ba s il
2 t bs ps gr ound lins eed
1 t bs p of ps yllium hus k

DIR EC TIO NS
1. St ea m your s weet pot a t o, a nd t hen
br own off in a pa n.
2. Cook t he lent ils in a pa n wit h oil,

s ea s oning, a s t oc k c ube a nd wa t er .
3. Blend t he s weet pot a t o, lent ils a nd

r em a ining ingr edient s unt il you ha ve a
pa t t y m ixt ur e, s ea s on, a nd t hen
r efr iger a t e for a c ouple of hour s t o s et .
4. F or m your m ixt ur e int o m ea t ba lls , a nd

eit her s er ve t hem br owned in a pa n, wit h
a s im ple t om a t o s a uc e, or a dd t hem t o
s kewer s wit h veggies for a gr ea t BBQ dis h!
ATO
L E N T IL & P O T
Y
MEATBALLS B
OMBO
ROBERTA COL
DELICIOUS DINNERS
BAKED 'HONEY'
MUSTARD TOFU
RECIPE BY: TRACEY SHARMAN

INSTAGRAM @THE_LENTIL_DIARIES
IN GR ED IE NT S
Adjus t qua nt it ie s t o yo ur ne e ds
F ir m t o fu
V e ga n c hic ke n s t o c k
V e ga n Be e f s t o c k
R ic e Ma lt Syr up
Br o wn Suga r
D ijo n Mus t a r d
P e ppe r
DIR EC TIO NS
1. F r eeze, t ha w a nd t hen pr es s t he t ofu

fir s t , t o r em ove exc es s wa t er . T his helps
t he t ofu t o a bs or b t he fla vour s .
2. Sc or e your t ofu, a nd t hen m a r ina de in

a m ixt ur e of vega n beef a nd c hic ken
s t oc k (t o get a ha m like fla vour ) wit h
liquid s m oke a nd olive oil.
3. Aft er a c ouple of hour s dr a in t he t ofu

(s a ving t he m a r ina de) a nd r oa s t for 40
m inut es .

DIR EC TIO NS
4. Whils t t he t ofu is r oa s t ing, t a ke t he
m a r ina de liquid a nd put int o a pa n wit h
a bout 3 t bs p r ic e m a lt s yr up, a lit t le
br own s uga r , good dollops of dijon
m us t a r d a nd pepper . Sim m er unt il it
t hic kens .
5. Sla t her t his m ixt ur e over your r oa s t ed

t ofu, a nd d o a s ec ond r oa s t ing for a bout
15 m ins . Ke ep ba s t ing ever y 5 m ins .
6. Allow t o c ool s light ly befor e s er ving.

It ' s ea s ier t o s lic e if you t ur n it over fir s t
a nd c ut fr om t he s olid s ide.
7. Ser ve wit h ja c ket pot a t oes , whipped

her b but t er a nd s t ea m ed veg, or why not
t r y T r a c ey' s Y or ks hir e P udding r ec ipe on
pa ge 91 for a full r oa s t dinner !
TARD
'H O N E Y ' M U S
BY
BAKED TOFU
MAN
TRACEY SHAR
DELICIOUS DINNERS
VEGAN 'FISH'
AND CHIPS
RECIPE BY: PATRICIA BURTON
IN GR ED IE NT S
F or t he vega n ' fis h'
2 c a ns of ba na na blos s om
Ma r ina de:
¼ c up s oy s a uc e
¼ c up olive oil
½ c up s e a weed
2-3 t bs p lim e juic e
3 c loves of ga r lic c hopped & m inc ed
2 t bs p vega n fis h s ea s oning
2 t bs p a ll pur pos e s ea s oning
Sea s a lt & pepper , t o t a s t e
Y ou c a n a ls o us e a fr es h ba na na blos s om
t a ken fr om t he hea r t of t he flower a ka
t he hea r t of pa lm . . . An a lt er na t ive is a
c a n of J a c kfr uit us ing t he s a m e m et hods .
For t he ba t t er m ixt ur e:
¾ Cup P la in flour
¼ c up Cor n flour
2 t bs p Ba king powder
¼ Sa lt
1 T bs p a ll pur pos e s ea s oning
1 T bs p Dr ied t hym e (opt iona l)
1 c a n of light beer of your c hoic e (or
ginger beer or s pa r kling wa t er )

DIR EC TIO NS
1. Whisk together your ma r ina de ingr edients
until it meets a medium to thick consistency.
2. Lea ve in fr idge for a bout 20 minutes to r est.
3. Dr a in your ba na na blossom a nd r inse - be a s

delica te a nd quick a s possible befor e it sta r ts to
oxidise to cha nge colour a nd fa ll a pa r t.
4. Immer se the long pieces in the ma r ina de with

delica te ha ndling a nd lea ve in the fr idge for a t
lea st 1 hour - for best r esults & fla vour , pr epa r e
your ' fish' a da y in a dva nce a nd let ma r ina de
over night in the fr idge.
5. You ca n a lso use nor i or r ice sheets (optiona l)

to wr a p the ba na na blossom fr om ma r ina de to
keep fr om fa lling a pa r t.
6. When r ea dy to cook, hea t some vegeta ble oil

in a pot on high hea t (enough to deep fr y).
7. Pr epa r e your ba tter mixtur e.
8. Dust your ma r ina ted ba na na blossoms in flour

befor e dipping into the ba tter , ma king sur e to
coa t a ll sides.
9. Slowly pla ce your ba na na blossom pieces into

the hea ted oil. Ma ke sur e to tur n a nd cook a ll
sides, for out 3 minutes or until golden.
10. R emove your ba tter ed pieces with tongs a nd

pla ce on mesh to dr a in off excess oil (this will
a lso help to keep it cr unchy! )
11. E njoy with homema de fr ench fr ies a nd vega n

ta r ta r e sa uce.
V E G A N F IS H
A N D C H IP S B Y
TON
P A T R IC IA B U R
DELICIOUS DINNERS
BLACK PEPPER
CRISPY TOFU
RECIPE BY: PAULINE DAVIES
IN GR ED IE NT S
500g F ir m t ofu c ut int o c ubes

2 T bs p c or nflour (c or ns t a r c h)
2 T bs p veg or s es a m e oil
3 F r enc h s ha llot finely c hopped
1 c up c hopped gr een bea ns
Sa uc e:
3 T bs p s oy s a uc e
2 T s p da r k s oy
2 T s p s uga r
1 T s p gr ound ginger
1 T bs p fr es hly gr ound bla c k pepper
1 T bs p As ia n bla c k vinega r (opt iona l)
½ T s p c or nflour (c or ns t a r c h)

DIR EC TIO NS
1. Add sauce ingr edients to a bowl stir
well until sugar has dissolved.
2. Pr ess tofu and cut into cubes, coat in

cor nflour using a bowl or zip lock bag.
3. Heat oil in pan, add tofu, tossing till

all is lightly golden and cr ispy. Remove
& place on paper towel.
4. Add a little mor e oil to the pan if

necessar y and cook the shallots and
beans cook for a few minutes.
5. Add sauce, stir thor oughly till it star ts

to bubble, add tofu and toss till
ever ything is well coated and glossy.
6. Ser ve with br own r ice & enjoy!
BLACK PEPPE
L IN E
TOFU BY PAU
D A V IE S
DELICIOUS DINNERS
SPANISH
PAELLA
RECIPE BY: AYÎKIPÎSIM WASKAHAT

(INSPIRED BY @VEGANHUGGS.COM)
IN GR ED IE NT S
3 T bsp olive oil
4 cups vegetable br oth
1 tsp saffr on thr eads
1 medium onion - diced
1 r ed bell pepper - cut into str ips
5 cloves gar lic - chopped or minced
1 lar ge tomato - diced
1 ½ cups sub ar bor io r ice
1 ½ tsp smoked papr ika
Salt & pepper to taste
2 spr igs fr esh thyme
¾ cup fr ozen peas - thawed

DIR EC TIO NS
1. Br ing stock to a simmer in a saucepan over
medium-high. Add Saffr on, then lower heat to
keep it war m.
2. Heat 2 T bsps of oil in a 12-inch Paella Pan (or

similar sized fr ypan). Add onions and pepper s
and sauté unti l lightly br owned, for about 3-5
mins. T hen add the gar lic and sauté for a
fur ther 1 min.
3. Add tomatoes & papr ika, sauté for 1-2 mins.
4. Add the r ice and 1 T bsp of oil to the pan. Stir

to coat well for 1 min to lightly toast the r ice.
5. Add the thyme and slowly pour in br oth. Add

salt and pepper . Do not stir after this point or
it will r elease star ches and cause cr eamier r ice.
T ur n the heat to medium-high and br ing the
br oth to a heavy simmer for 1-2 minutes.
6. Now tur n the heat down (medium-low) to a

mild simmer . You want to see movement in the
pan, but but boiling. Simmer for 15-20 minutes
until r ice is al dente. Rotate the pan for even
heat distr ibution.
7. Once the br oth is near ly cooked off, you will

need to pay close attention to the golden r ice
cr ust for ming on the bottom of t he pan. You
will star t to hear a snap, cr ackle, and pop,
along with smelling a nutty ar oma. T his should
take 1-2 minutes to for m. Stick a for k or spoon
str aight to the bottom to test if it' s for ming.
(If it smells like it' s bur ning, r emove fr om heat
immediately).
8. Remove pan, and add peas to the top of the

r ice (don' t mix in). Cover the pan with foil and
let r est for 5- 8 minutes.
9. T op with fr esh-cut par sley, cr acked pepper

and side with lemon wedges to ser ve.
LLA
S P A N IS H P A E
B Y A Y ÎK IP ÎS IM
WASKAHAT
DELICIOUS DINNERS
CHICKPEA
MAC & CHEEZE
RECIPE BY: APRIL VAFEAS & SON
IN GR ED IE NT S
2 T bs ps o live o il
1 m e dium ye llo w o nio n fine ly dic e d
1 c up r e d pe ppe r dic e d
1 t o 2 ja la pe ño s fine ly dic e d
1 T bs p ginge r pa s t e
1 T bs p ga r lic pa s t e
1 t s p m ild c hilli po wde r
1 t s p ga r a m m a s a la
1 t s p gr o und c um in
1 t s p ko s he r s a lt
16 o z m a c a r o ni
4 c ups lo w s o dium ve ge t a ble s t o c k
1 c up 2% m ilk o r who le m ilk
2 c ups c he dda r c he e s e gr a t e d
1 c up pe ppe r ja c k c he e s e gr a t e d
1 x t in o f c hic kpe a s
Spina c h
1 t s p r e d c hilli fla ke s o pt io na l
Br e a dc r um bs fo r t o pping

DIR EC TIO NS
1. Set your Instant Pot to sauté mode &
heat oil. Add onions, pepper s and
jalapeños, and sauté for 3-4 minutes, or
until the onions star t to soften. T ur n off
sauté mode.
2. Add ginger , gar lic, chilli powder , gar am

masala, cumin, salt & mix well. Add your
macar oni, chickpeas & br oth. Close the
Instant Pot & Pr essur e cook for 4 minutes.
3. Quick r elease & open the lid. Set the

Instant Pot to sauté mode and add milk,
then add the cheeses a handful at a time,
and stir well. Add mor e milk if needed.
Continue to stir until the cheeses have
made a smooth cr eamy sauce. T ur n off the
sauté mode once all the cheese is melted.
4. Stir thr ough spinach, and gar nish with

r ed chilli flakes & br eadcr umbs.
C &
C H IC K P E A M A
P R IL
C H E E ZE B Y A
N
V A FE A S & SO
DELICIOUS DINNERS
MIXED BEAN
CHILLI
RECIPE BY: FREY & MARIA

IN GR ED IE NT S
420g c a nned m ixed bea ns (r ed

kidney, pint o & bla c k bea ns )
420g c a nned br own lent ils
420g c a nned dic ed t om a t oes
2 t bs p. nut r it iona l yea s t
1 t s p dr ied or ega no
1 t s p c um in & 1 t s p c inna m on
1/ 2 yellow bell pepper dic ed
1 m edium -s ized onion, dic ed
1 c ube of veget a ble s t oc k
Chilli fla kes , s a lt & pepper t o t a s t e
Fr es h pa r s ley (opt iona l)

DIR EC TIO NS
1. In a medium-sized pot, sauté the onion &

yellow bell pepper . Add the vegetable stock
cube and lentils.
2. Add the cumin, cinnamon, or egano and a

pinch of chili flakes. Stir well.
3. Add the diced tomatoes and pour 1/ 4 cup

of water . Give it a good mix.
4. Add the mixed beans to the pot. Season

with salt & pepper to taste.
5. Cover with lid and let it simmer for 5-7

minutes. Once done, add the nutr itional
yeast and some fr esh par sley (optional). Mix
it well.
6. Ser ve with fr esh par sley, r ice or cor n

tor tilla chips.
BY
B E A N C H IL L I
F R E Y & M A R IA
DELICIOUS DINNERS
GLUTEN-FREE
GNOCCHI
IN GR ED IE NT S
400g sweet potato peeled and cut
into 1 inch chunks

75g potato cut into chunks
350g gf self r aising flour
Salt & pepper
DIR EC TIO NS
1. Steam the potatoes until tender then

allow to cool completely.
2. Mash well in a lar ge bowl. Add in the

flour , salt & pepper and gently mix
together to for m a soft dough. Use
your hands - its easier and hands wer e
invented befor e spoons.
3. Your dough shouldn' t be sticky but

you don' t want to add too much flour
either . You should be able to pr ess the
dough and leave an indent but without
it feeling gummy or tacky. If you need
to add a little mor e flour do so but be
ver y car eful not to over wor k or you' ll
end up with heavy, doughy gnocchi.
Method c ontinued on the next pa ge

DIR EC TIO NS
4. Roughly divide the dough into 4 and r oll
each piece out into a sausage shape. Cut each
sausage into r oughly one inch pieces. You can
leave them exactly like that or cr eate patter ns
with a for k or whatever .
5. I like to just sit my gnocchi in the fr idge

uncover ed for a while just to dr y them ou t.
6. T hen, in batches, dr op them into boiling

salted water . As soon as they pop up to the
sur face they ar e cooked. Scoop them out with
a slotted spoon and tr ansfer them to a lightly
oiled plate or two. You can either ser ve
str aight away as is or you can do a second
step (which I always do) and fr y in a little
olive oil or butter until slightly golden.
7. You can also fr eeze the gnocchi at the

uncooked, cut stage.
8. I ser ved with some dr y fr ied mushr ooms

and br occoli and finished with spinach. T he
butter dr essing was simply butter melted with
thyme leaves, lemon juice and seasoned with
salt and pepper .
GF GNOCCHI
BY TRACEY
SHARMAN
DELICIOUS DINNERS
HOMEMADE
SPINACH &
TOFU RAVIOLI
RECIPE BY: MARION VEIGEL
IN GR ED IE NT S
2 Cups a ll-pur pos e flour (plus x 2

T bs ps for knea ding)
1 t s p of s a lt
2 T bs ps olive oil
¾ Cups c old wa t er
1 onion
1 c love c r us hed ga r lic
1 la r ge pa c ket of ba by s pina c h
1 pa c ket of s ilken t ofu
Nut m eg
Nut r it iona l yea s t
Br ea dc r um bs
Chilli
Ma r ion loves t o s er ve t his in a s a uc e

m a de wit h olive oil a nd c hilli, plus fr es h
t om a t oes a nd ga r lic fr om Ma r ion' s
ga r den. "It is a pr oc es s but well wor t h it
for s om e m indful ea t ing. "
DIR EC TIO NS
1. Dough: Pla ce a ll pur pose flour into a la r ge

bowl a long with sa lt, then gently pour in the
olive oil a nd cold wa ter .
2. Mix with a spoon a nd when a ba ll of

dough sta r ts to for m, dump the dough onto
a sur fa ce cover ed with flour .
3. Knea d the dough for 5 mins until smooth,

a dding flour a s needed to stop the dough
fr om sticking to your ha nds. It needs to be
ea sy enough to ha ndle but still sticky.
4. Wr a p the dough in pla stic wr a p then

r efr iger a te for a t lea st ha lf a n hour befor e
r olling out.
5. Filling: Fr y the onion a nd a clove of

cr ushed ga r lic in a pa n then a dd 1 la r ge
pa cket of ba by spina ch lea ves to wilt. Add a
pa cket of silken tofu to the mix a nd sea son
with sa lt, pepper , nutmeg a nd nutr itiona l
yea st, then a dd to this 2/ 3 of a cup of fr esh
br ea dcr umbs.
6. Cut the pa sta dough into four pieces. R un

one piece thr ough a pa sta ma chine, sta r ting
with the widest setting a nd wor king down to
the thinnest setting. Keep the ma chine a nd
pa sta well flour ed to pr event sticking or
tea r ing.
7. T o ma ke the r a violi, cut a sheet of pa sta in

ha lf so you ha ve 2 equa l lengths. La y out on
a well-flour ed sur fa ce, then spoon hea ped
tsps of the filling, spa ced 5cm a pa r t, over
one of the pa sta sheets. Br ush the pa sta
a r ound the filling with wa ter . Pla ce the 2nd
sheet over the fillings, a nd use the side of
your ha nd to pr ess the sheets together
a r ound the fillings to sea l, ensur ing ther e
a r e no a ir bubbles.
8. Cut out the r a violi squa r es using a cutter

or a sha r p knife .
9. Cook in a la r ge pa n of boiling sa lted

wa ter , gently lower ing the r a violi using a
slotted spoon. Boil for 2-3 mins until the
pa sta is cooked thr ough. EGAN
HOMEMADE V
R A V IO LI B Y
EL
M A R IO N V E IG
DELICIOUS DINNERS
SWEDISH
MEAT BALLS
RECIPE BY: LINDA KOLTON
IN GR ED IE NT S
2 t bs p olive oil
1 m edium eggpla nt , peeled a nd
c ut int o 1-inc h c ubes
1 s m a ll onion, finely c hopped
1 t s p s a lt
3 la r ge ga r lic c loves , m inc ed
1 c up oa t s
2 c ups br ea dc r um bs , divided
½ c up wa lnut s
½ t s p s a lt , ¼ t s p gr ound nut m eg,
¼ t s p gr ound bla c k pepper
1 400g c a n whit e bea ns , dr a ined
a nd r ins ed
For t he gr a vy:
¼ c up vega n but t er
¼ c up a ll-pur pos e flour
⅓ c up nut r it iona l yea s t
1 t bs p vega n Wor c es t er s hir e
s a uc e, opt iona l or s ubs t it ut e 2
t s pns of lem on juic e or vinega r
2 t s p Dijon m us t a r d
1 c up uns weet ened, pla in non-
da ir y yogur t

DIR EC TIO NS
1. Hea t the oil in a la r ge skillet over
medium hea t. Add the eggpla nt, onion,
a nd sa lt. Cook, stir r ing occa siona lly, for
15 to 20 mins. Add ga r lic in the la st
couple of mins of cooking. R emove fr om
hea t a nd set a side.
2. Pr ehea t the oven to 375ºF. Line a

ba king tr a y with ba king pa per . In a food
pr ocessor pulse together the oa ts, 1 cup
of br ea dcr umbs, wa lnuts, sa lt, nutmeg,
a nd bla ck pepper . Add the white bea ns
a nd pr ocess until combined. T r a nsfer the
eggpla nt to the food pr ocessor , scr a ping
in a ny br own bits in the pa n, a nd pulse
until ever ything is combined but not
pur éed.
3. Spr ea d 2 T bsps of oil on the

pa r chment. Pla ce the r ema ining 1 cup of
br ea dcr umbs in a sma ll bowl. Using a
T bsp or por tion scoop, sha pe the mixtur e
into ba lls a ppr oxima tely 1 1/ 2 inches in
dia meter . R oll ea ch one in br ea dcr umbs
a nd a r r a nge them on the ba king tr a y.
Ba ke for a bout 30 mins (tur ning over
ha lfwa y) until the mea tba lls a r e fir m a nd
cr ispy.
4. T o ma ke the gr a vy, melt the butter in

the eggpla nt pa n, then whisk in the flour
a nd cook for a bout 3 mins. Whisk in the
br oth a nd stir until smooth a nd
thickened. Stir in nutr itiona l yea st,
ta ma r i, lemon juice, musta r d, pepper ,
a nd sa lt. Gently simmer over med-low
hea t until the gr a vy thickens, a bout 5
mins. Stir in yogur t. T a ste a nd a dd mor e
sa lt if you like. T r a nsfer mea tba lls to the
pa n a nd spoon gr a vy over them. Cook
gently for a bout 5 mins.
5. Ser ve with cooked pa sta or ma shed

pota toes, or tr y spir a lized vegeta bles,
like sweet pota to or zucchini. Ga r nish
S W E D IS H
with chopped pa r sley. Y
MEATBALLS B
N
L IN D A K O L T O
SCRUMM Y
SNACK S & S I DE S
1. Aubergine Pate
2. Vegan Pork Pies
3. Brussel Sprout & Red Onion Salad
4. Gorgeous Greens
5. Yorkshire Puddings
6. Indian Cauliflower & Lentil Rolls
7. Spicy Jalapeño Broccoli Slaw
8. Mediterranean Herbed Feta
9. Classic Sauerkraut
10. Irish Potato Farls
11. Easy Peasy Potato Bread
12. Rye, Oats & Seed Bread
SCRUMMY SNACKS & SIDES
AUBERGINE
PATE
RECIPE BY: MARGOTKA RYBKA
IN GR ED IE NT S
2 m edium a uber gines

P a pr ika
Sa lt
Olive oil
1 onion, c hopped
200gm s oft t ofu
DIR EC TIO NS
1. Cut t he a uber gines int o s lic es a nd

c oa t wit h pa pr ika , s a lt a nd olive oil.
2. Ba ke a t 180C (350F ) for 30 m inut es .
3. Allow t o c ool, t hen a dd t o a blender

wit h t he onion a nd t ofu. Blend t o a
s m oot h, c r ea m y c ons is t enc y.
4. Ser ve wit h fr es h br ea d or a s wit h

s om e c r a c ker s a nd da ir y-fr ee c hees e!
Enjoy!
ATE
A U B E R G IN E P
A
BY MARGOTK
RYBKA
VEGAN PORK
PIES

IN GR ED IE NT S
F or t he hot wa t er c r us t
300g pla in flour

130g veget a ble s hor t ening
80m l wa t er
P inc h of s a lt
For t he "por k" filling
4 L inda Mc Ca r t ney' s s a us a ges

1 s m a ll onion
½ c up br ea dc r um bs
¼ whole fr es h nut m eg gr a t ed
1 t s p dr ie d s a ge
1 t s p dr ie d t hym e
1 t s p m us t a r d
Sa lt a nd pepper
For t he jelly la yer
1 c up c ooled c hic ken s t yle s t oc k (or

veget a ble if you pr efer )
2 t s p J e l-It -In

DIR EC TIO NS
1. In a bowl m ix t he flour a nd s a lt , a nd gr a t e in
ha lf of t he veget a ble s hor t ening. R ub t oget her
us ing your finger s unt il it r es em bles
br ea dc r um bs .
2. In a s m a ll s a uc epa n on a low t o m edium hea t ,

a dd t he wa t er a nd r em a ining veget a ble
s hor t ening a nd hea t unt il t he fa t ha s m elt ed a nd
t he liquid is hot (not boiling). P our t his liquid
int o your flour m ix a nd s t ir t oget her us ing a
wooden s poon. Onc e c ool enough t o ha ndle, m ix
wit h your ha nds t o for m a s m oot h dough, t hen
wr a p in c ling film a nd pla c e in t he fr idge.
3. P la c e a ll filling ingr edient s int o a food

pr oc es s or a nd blit z - ens ur ing t he m ixt ur e is
s t ill c oa r s e, but blended enough t o hold it s
s ha pe. P la c e int o a bowl a nd pop int o t he fr idge.
4. Now, t a ke your pa s t r y out of t he fr idge a nd

kneed t o wa r m up. Divide int o 6 equa l piec es .
T a ke one piec e a nd r em ove r oughly a 5t h of it
(t his will for m t he pie lid). T a ke t he la r ge pa r t
a nd for m int o a ba ll befor e pla c ing it on a
light ly flour ed s ur fa c e. Us ing your finger s ,
gent ly t ea s e & pr es s out int o a r ough c ir c le. It
needs t o be la r ge enough t o fill a m uffin t in a nd
ha ve a n over ha ng t o help for m t he s ea l for t he
lid. Pr es s gent ly int o t he t in, m a king s ur e you
don' t c r ea t e a ny c r a c ks or holes . R epea t t he
pr oc es s wit h t he ot her 5 piec es , t hen c over wit h
a da m p t ea t owel.
5. P r ehea t your ove n t o 200C. T a ke t he s a us a ge

m ix, a nd s ha pe int o a pr ic ot s ized piec es . (Chec k
t he s ize a ga ins t your pie bot t om s - it needs t o
be s m a ller a nd not a ny higher t ha n t he pa s t r y
c a s e. ) P la c e t he s a us a ge m ix ba lls ont o a lined
ba king s heet , a nd pla c e int o t he oven t o ba ke
for a bout 15 m inut e s .
P IE S
VEGAN PORK
BY TRACEY
SHARMAN
DIR EC TIO NS
6. Allow t o c ool a nd t hen pop int o ea c h pa s t r y

s hell ups ide down s o t ha t t he fla t bot t om of t he
s a us a ge is a t t he t op. T a ke out your s pa r e
dough a nd give it a quic k kneed befor e pr es s ing
out int o c ir c les la r ge enough t o c over t he t op of
t he pies . Br us h t he edge of t he ba s es wit h a
lit t le wa t er a nd la y a lid over t he t op. P inc h a nd
s queeze t he lid a nd ba s e edges t oget her t o for m
a s ea l. T hen us ing a s kewer or s im ila r , poke a
hole in t he c ent r e of ea c h lid.
7. Br us h wit h a lit t le m ilk a nd pop int o t he oven

for 40 m inut es . Aft er t his t im e, r em ove ea c h pie
fr om t he t r a y a nd pla c e t hem ont o a lined
ba king s heet a nd ba ke for a fur t her 10 m inut es .
R em ove fr om t he oven a nd a llow t o c ool.
8. Now, pla c e a t hir d of your s t oc k int o a s m a ll

bowl a nd s pr inkle in your J el-It -In. Mix unt il t he
powder is a ll dis s olved. Whis k t his int o t he
r em a inder of t he s t oc k in a s m a ll pa n. Hea t a nd
s im m er for a ppr oxim a t ely 1 m inut e, s t ir r ing
c ons t a nt ly.
9. Now t o a dd t he jelly m ixt ur e int o t he pies

t hr ough t he holes in t he lids . Y ou c a n us e a
s yr inge, a s m a ll funnel, or s poon it in. Add in
t he jelly unt il it s pills out of t he hole in t he t op.
If your jelly begins t o s et in t he pa n, jus t gent ly
r ehea t . L ea ve your pies t o c ool c om plet ely, a nd
s er ve a s pa r t of a huge pla t t er of goodies ,
ens ur ing you ha ve t he es s ent ia ls - ket c hup or
br own s a uc e a nd pic kles !
P IE S
VEGAN PORK
BY TRACEY
SHARMAN
BRUSSEL SPROUT &

RED ONION SALAD
RECIPE BY: ADEL WAY
IN GR ED IE NT S
Br us s el s pr out s
R ed onion
Olive oil
Ba by s pina c h
Dr ied c r a nber r ies
DIR EC TIO NS
1. Ha lf Br us s el s pr out s a nd
c om bine wit h r ed onion. pla c e in
a ba king dis h a nd dr izzle wit h
olive oil.
2. Ba ke for 15-20 m inut es a t 180C

(350F ).
3. Allow t o c ool befor e s er ving on

a bed of ba by s pina c h. T op wit h
c r a nber r ies .
OUT &
BRUSSEL SPR
LAD
R E D O N IO N S A
BY ADEL WAY
GORGEOUS
GREENS
RECIPE BY: PINDIWE FILTANE
IN GR ED IE NT S
Spina c h
Br oc c oli
P ea s
Olive oil
E da m a m e (for ext r a pr ot ein)
DIR EC TIO NS
1. Add olive oil or butter to a

pan and lightly fr y your spinach.
2. Blanch the br occoli in the

same pot.
3. in a seper ate pot, boil some

peas and edamame (for extr a
pr otein. )
4. Mix your gr eens together and

season to taste - add a squeeze
of lemon if you like too!
YORKSHIRE
PUDDINGS

MAKES 12 YORKSHIRES
IN GR ED IE NT S
V eget a ble oil

1 a nd ½ c ups s elf r a is ing flour
1 a nd ½ c ups s oy m ilk
½ c up c old wa t er
E gg r epla c er t o t he va lue of 6 eggs
(don' t m a ke it up unt il t he r ec ipe
s pec ifies ) Or gr a n br a nd is t he bes t .
1 t s p ba king powder
Good pinc h of s a lt
DIR EC TIO NS
1. T he fir s t a nd m os t im por t a nt t hing is

t o t ur n your oven on t o it s highes t hea t
s et t ing.
2. P la c e a bout 1 t bs p of veget a ble oil

int o e a c h c a vit y of t he m uffin t r a y. P la c e
t he t r a y ont o t he m iddle s helf in your
oven a nd lea ve t her e whils t you m a ke
up t he ba t t er .

DIR EC TIO NS
. Sieve t he flour , s a lt a nd ba king powder int o
3
a la r ge bowl a nd whis k in t he m ilk a nd wa t er
unt il you ha ve a s m oot h ba t t er . P la c e int o t he
fr idge t o c hill for t en m inut es .
4. Chec k your t in in t he oven. If your eyes

s t ing when you open t he oven door , t hen t he
oil is hot enough. L ea ve for a lit t le longer if
not . It ' s t he bes t t es t for hot oil!
5. Onc e t he oil is r ea dy, m a ke up your egg

r epla c er a c c or ding t o t he pa c ket ins t r uc t ions .
T a ke out your ba t t er , give it a good whis k, a nd
gent ly s t ir t hr ough t he r epla c er .
6. Ca r efully r em ove t he hot t in a nd, wor king

quic kly, pour t he ba t t er int o ea c h c a vit y
a lm os t t o t he t op (t hey will im m edia t ely r is e a
lit t le). Don' t wor r y if t hey a r en' t a ll per fec t .
Any left over ba t t er c a n be us ed t o t hic ken
your gr a vy. P ut t hem s t r a ight ba c k int o t he
oven. I mpo r t an t n o t e - do not open t he oven
door or t he Y or ks hir e' s will s ink. L ea ve t hem
for 20-25 m inut es unt il t hey a r e golden br own
a nd r is en.
7. Ser ve im m edia t ely wit h la s hings of gr a vy

eit her a s a n a ppet is er t o a m a in m ea l or a s
pa r t of a Sunda y V ega n r oa s t dinner .
Y O R K S H IR E
P U D D IN G S B Y
MAN
TRACEY SHAR
INDIAN CAULI &

LENTIL ROLLS
RECIPE BY: FIONA GRAY
IN GR ED IE NT S
1 c up s plit r ed lent ils

¼ c up veget a ble oil
1 onion, dic ed
1 c up c a uliflower , finely c hopped
2 c loves ga r lic , finely c hopped
1 t bs p ginger
1 t bs p c um in
1 t bs p m ild c ur r y powder
2 t bs p pa pr ika
¼ c up r oa s t ed s a lt ed c a s hews , finely
c hopped
1 kum a r a , gr a t ed
1 c up s pina c h or ka le, finely c hopped
1 t bs p s weet s oy s a uc e
2 t s p s a lt
½ t s p bla c k pepper
½ c up pla nt -ba s ed c hees e
4 s heet s pa s t r y

DIR EC TIO NS
1. Add lent ils t o a pa n wit h 3 c ups of wa t er , c ook
on high for 20 m inut es . Dr a in lent ils a nd s et
t hem a s ide.
2. On low hea t a dd oil, onions , c a uliflower , ga r lic

a nd ginger t o a fr ying pa n. Cook for 5 m inut es
befor e a dding t he s pic es .
3. Add lent ils , c a s hews , kum a r a , s pina c h, s oy

s a uc e, s a lt a nd pepper . Cook unt il well c om bined,
t hen r efr iger a t e t he m ixt ur e unt il c ool.
4. Mix in t he c hees e, t hen divide t he m ixt ur e

bet ween t he pa s t r y s heet s . R oll t he pa s t r y int o
logs , pinc hing t o join.
5. L ight ly br us h t he join a nd t op of t he r olls wit h

oil. Slic e ea c h r oll int o 5 a nd t op wit h a s pr inkle
of c ur r y powder .
6. F r eeze r olls for 20 m inut es t o fir m , t hen c ook

r olls on a lined ba king t r a y for 30 m inut es a t 200
degr ees c els ius .
&
IN D IA N C A U L I
BY
L E N T IL R O L L S
F IO N A G R A Y
SPICY JALAPEÑO
BROCCOLI SLAW

INSTAGRAM @EXPLORING__VEGAN
IN GR ED IE NT S
1 pound br oc c oli wit h s t em s
1 lim e
1 ja la peño, t r im m ed
1/ 2 c up loos ely pa c ked c ila nt r o
6 T bs ps vega n m a yonna is e
1 T bs p m a ple s yr up
1 T s p hot s a uc e of c hoic e
1/ 2 r ed onion, finely m inc ed
DIR EC TIO NS
1. Tr im off the bottom 1/ 2” of the stalks

of br occoli, and r oughly chop.
2. Pulse in a food pr ocessor until finely

chopped (in batches, if needed). Don’t
over -pr ocess!
3. Pour the br occoli into a lar ge bowl,

and zest the lime into the bowl.
4. Blend lime juice, jalapeño, cilantr o,

vegan mayonnaise & hot sauce until
completely combined and smooth, then
pour over the br occoli & toss to combine.
6. Add the finely minced r ed onion and

season to taste with salt and pepper .
7. Gar nish with cilantr o and a few slices

of jalapeño if you like. Enjoy!
L I
S P IC Y B R O C C O
IE
SLAW BY KYL
PERROTTI
MEDITERRANEAN
HERBED FETA
RECIPE BY: SKYE MICHAEL CONROY

THE GENTLE CHEF
IN GR ED IE NT S
½ bloc k ext r a -fir m t ofu (a bout 7 oz

befor e pr es s ing)
¼ c up r efined c oc onut oil (not vir gin)
1 t s p la c t ic a c id powder or 4 t s p
fr es h lem on juic e
1 t bs p whit e wine vinega r or r a w
a pple c ider vinega r
1 a nd ¼ t s p fine s ea s a lt
1 t s p dr ie d ba s il
1 t s p dr ie d m a r jor a m
1 t s p dr ie d or ega no
¼ t s p onion powder
Not e: T he ba s il, m a r jor a m a nd or ega no

a r e opt iona l; om it if pla in fet a is
des ir ed.
Cubed fet a is wonder ful dr izzled wit h

olive oil a nd s er ved wit h fa la fel a nd
ot her Medit er r a nea n dis hes . St or e in a
zip-loc k ba g or wr a p t ight ly in pla s t ic
wr a p in t he r efr iger a t or .

DIR EC TIO NS
1. Line a container with plastic wr ap or a

double-layer of cheesecloth, allowing some
excess to hang over the sides. T his will
help lift the cheese fr om the container
after fir ming.
2. Pr ess the tofu until it is not r eleasing

any mor e liquid. It is impor tant that the
tofu be as dr y as possible. T o do this easily
and efficiently, wr ap the tofu in a lint-fr ee
kitchen towel or sever al layer s of paper
towels and place on a flat wor k sur face.
Pr ess down fir mly with your hands while
using your upper body weight. Cr umble the
tofu into a food pr ocessor and set aside.
3. Remove the lid fr om the coconut oil and

place the jar or bottle into a micr owave.
Heat until melted (about 30 seconds to 1
minute depending upon the solidity of the
coconut oil); avoid over heating the oil.
Alter nately, place the jar or bottle into a
container filled with near boiling water and
let stand until the oil melts. Measur e ¼ cup
and add to the food pr ocessor with the
r emaining ingr edients (her bs & seasoning).
Pr ocess the contents until ver y smooth.
4. T r ansfer the cheese mixtur e to the lined

tin. Pack the mixtur e with the back of a
spoon and smooth the sur face as best you
can. Cover with plastic wr ap and
r efr iger ate for a minimum of 8 hour s. T his
will ensur e that the coconut oil has
completely solidified. Once fir med, lift the
cheese fr om the container and cr umble as
needed. When using as a topping for
salads, toss the salad fir st with the
dr essing and then add the cr umbles.
AN
M E D IT E R R A N E
BY
HERBED FETA
L
S K Y E M IC H A E
CONROY
CLASSIC
SAUERKRAUT
RECIPE BY: SVETLANA MAY
IN GR ED IE NT S
1 cabbage (white or r ed)

Salt - 2g salt for ever y 100g cabbage
1 tbsp car away seeds or her bs of
your choice
DIR EC TIO NS
1. Shr ed the ca bba ge, then pop into a

big bowl with the sa lt. Get your ha nds in
ther e a nd ma ssa ge a nd scr unch it for a
minute or two or until the sa lt ha s
dissolved.
2. Put the juicy ca bba ge in ja r s pa cking it

down r ea lly well.
3. Use the outer ca bba ge lea ves to cover

the compa cted ca bba ge. Pr ess the lea ves
down till ther e’s enough br ine to come
r ight to the top of the ja r . Close the lid!
4. Pla ce the ja r in a dr y spot, a t r oom

temper a tur e a nd out of dir ect sunlight.
5. Check ever y da y or so. Once it sta r ts

hissing a nd bubbling, loosen the lid to
r elea se the building up ga ses. Secur e the
lid ba ck on. continue to fer ment until
you a r e ha ppy with the ta ste. I fer ment
mine for a week.
IRISH POTATO
FARLS
IN GR ED IE NT S
2 c ups m a s hed pot a t o (fr om a ppr ox 3

m edium pot a t oes )
1 t bs pn but t er + ext r a for fr ying
P inc h of s a lt
¾ c up (100g) a ll-pur pos e flour (pla in
flour ), plus ext r a for dus t ing
½ t ea s poon ba king powder
DIR EC TIO NS
1. Use leftover mash potato or cook

a new batch. Stir in the butter & salt.
2. Mix the flour and baking powder

together , then add to the potatoes.
Use your hands to br ing it together
into a dough.
3. Lightly flour your bench. Roll ⅓ of

the dough out to a cir cle about 5mm
thick. Dust the top with a little flour .
4. Fr y the far l on a medium heat in

for 3-4 minutes on each side until
they ar e golden br own and ar e
cooked thr ough. Repeat r olling and
fr ying the r est of the dough.
5. Cut into quar ter s and s er ve cr ispy

and war m with butter .
RYE, OATS &

SEE D BRE AD
IN GR ED IE NT S
250g r ye flour
100g whit e flour
½ t s p br own s uga r
½ t s p s a lt
1 t s p br ea d s oda
1 egg r epla c em ent
175m l vega n but t er m ilk
150m l wa t er
DIR EC TIO NS
1. P r ehea t oven t o 220 degr ees C (428F ).
2. Mix your dr y ingr edient s t oget her ,

t hen m ix your wet ingr edient s t oget her .
F ina lly, m ix bot h t oget her unt il t he
m ixt ur e is a s oft dr opping c ons is t enc y.
3. P la c e int o a lined loa f t in a nd s et

a s ide for 20-30 m inut es .
4. Top wit h ext r a oa t s , s eeds a nd nut s if

you wis h, t hen ba ke for 35 m inut es .
E njoy wit h Nor eens Sa us a ge & Bea n
Ca s s er ole on pa ge 52.
EASY PEASY
POTATO BREAD
RECIPE BY: JANET COFIELD
IN GR ED IE NT S
2 c ups of a ll-pur pos e flour

P inc h of s a lt
1½ c ups wa r m wa t er
Suga r
2 t bs p yea s t
3 m edium pot a t oes , peeled a nd c ut
int o c hunks
2 m edium c a r r ot s
3 ga r lic c loves
½ c up vega n m ozza r ella
DIR EC TIO NS
1. Com bine t he flour a nd s a lt . Mix t he

wa r m wa t er , s uga r , a nd yea s t . L et it s it
for 5 m inut es .
2. Add t his t o t he flour a nd m ix by ha nd

unt il your dough for m s a ba ll. L et your
dough s it for a n hour .
3. Mea nwhile, boil your pot a t oes , c a r r ot s ,

ga r lic , s a lt , a nd s uga r . Onc e s oft , m a s h
t he veggies a nd a dd in t he m ozza r ella .

DIR EC TIO NS
4. Divide t he dough int o t wo piec es , a nd r oll

out one piec e a t a t im e int o c ir c le 1/ 4 inc h
t hic k, a dd ha lf of t he pot a t o m ixt ur e t o t he
c ent r e, t hen fold t he edges of t he dough t o t he
c ent r e.
5. P us h down on t he c ent r e gent ly t o m a ke a

dis c , t hen us e a r olling pin t o fla t t en out - t he
dis c s hould be a r ound 8 inc hes a c r os s .
6. Us e vega n m ilk a nd olive oil t o br us h ont o

t he t op of ea c h dis c . Y ou c a n a ls o t op your
br ea d wit h s es a m e s eeds , or a ny ot her t oppings
you like. Ba ke a t 400 degr ees F . for 10-15 m in.
EASY PEASY
D BY
POTATO BREA
D
J A N E T C O F IE L
DELICIOUS
DESSERTS
1. Lemon Tarts
2. Black Bean Choc Mousse
3. Choc Banana Oat Bars
4. Choc Raisin No Bake Balls
5. Mango & Kiwi Chia Pudding
6. Spelt Apple Cake
7. Traditional Scones
8. Peanut Butter Choc Blizzard
9. Strawberry Cheesecake
10. Cinnamon Scrolls
11. Sweet Potato Choc Brownies
DELICIOUS DESSERTS
LOVELY
LEMON TARTS

IN GR ED IE NT S
Pastry
250g flo ur
120g but t e r
30g s uga r
F illing
1 c up le m on c ur d
1 c up c oc onut c r e a m (t he s olid t op
pa r t fr om a c hille d t in)
1 c up r a w c a s he ws ble nde d t o a
c r e a m wit h ha lf a c up of s oy m ilk
1 t s p va nilla e xt r a c t
A lit t le ye llo w fo o d c o lo ur ing
DIR EC TIO NS
1. R ub a ll t he pa s t r y ingr edient s
t oget her a nd a dd c old wa t er . Br ing t o a
dough t hen wr a p a nd c hill for 20 m ins .
2. L ine your t in(s ). I m a de four s m a ller

t a r t s fr om t he dough. Ba ke a t 180c for
15 t o 20 m ins . Allow t o c ool c om plet ely.
3. Com bine a ll t he filling ingr edient s , fill

your pa s t r y s hells & c hill befor e s er ving.
N
LOVELY LEMO
CEY
TARTS BY TRA
SHARMAN
DELICIOUS DESSERTS
BLACK BEAN
CHOC MOUSSE
RECIPE BY: VANESSA A STURMAN

IN GR ED IE NT S
240g c a nned bla c k bea ns

90g da r k c hoc ola t e, m elt ed
1 r ipe ba na na
Spla s h of pla nt -ba s ed m ilk
2 t bs p s uga r (I us e c oc onut pa lm
s uga r )
P inc h of s a lt
DIR EC TIO NS
1. Blend up a ll t he ingr edient s in a food

pr oc es s or unt il s m oot h.
2. T r a ns fer t he m ixt ur e int o 4-6 pot s ,

a nd lea ve in t he fr idge for a few hour s .
3. Onc e s et , a dd s om e t oppings like

r a s pber r ies a nd blueber r ies or your
fa vour it e fr es h fr uit , nut but t er , or
s om e br oken nut s for a n a dded c r unc h.
CHOC BANANA
OAT BARS
RECIPE BY: LAURA LOUISE
IN GR ED IE NT S
200g R olled oa t s
4 r ipe ba na na s
1 t s p c inna m on
1-2 t bs p wa t er
Da r k c hoc ola t e (opt iona l)
DIR EC TIO NS
1. P r e-hea t your oven t o 200 c .
2. Ma s h your ba na na s in a la r ge bowl,
t hen m ix in your oa t s , c inna m on a nd
wa t er . Y ou m a y wa nt t o a dd a lit t le m or e
wa t er if your m ixt ur e is t oo dr y.
3. Mix unt il a s light ly s t ic ky c ons is t enc y.

At t his point you c a n br ea k up s om e da r k
c hoc ola t e a nd c r um ble in. Mix s o t ha t it
is evenly dis t r ibut ed.
4. L ine a ba king t in wit h ba king pa per ,

evenly s pr ea d your m ixt ur e int o t he t in,
a nd ba ke for 20-25 m inut es .
5. Onc e c ooled, s lic e int o s qua r es .

(a ppr ox. 8-10 s qua r es ) - E njoy!
T ip - Y ou c a n a ls o a dd fr uit s like
blueber r ies or s ult a na s , or nut s & s eeds !
CHOC BANANA
OAT BARS BY
L A U R A L O U IS E
CHOC RAISIN
NO-BA KE BAL LS
RECIPE BY: EMMA LEWIN

MAKES 18 BALLS
IN GR ED IE NT S
1½ c ups r olled oa t s
½ c up c hoc ola t e pr ot ein powder
(a bout 2 s c oops )
½ t s p c inna m on
1 t bs p c hia s eeds
½ c up s m oot h na t ur a l nut but t er (I
us ed a lm ond, m a ke s ur e it ' s a s t ic ky,
dr ippy one)
3 t bs p honey/ m a ple s yr up
⅓ c up r a is ins
2–4 t bs p liquid of your c hoic e i. e
pla nt -ba s ed m ilk or wa t er
DIR EC TIO NS
1. In a la r ge bowl a dd t he oa t s , pr ot ein
powder , c inna m on a nd c hia s eeds a nd
s t ir t o c om bine.
2. Add in t he nut -but t er a nd

honey/ m a ple s yr up. St ir t o c om bine.
3. Add in your r a is ins . T he m ixt ur e

s hould be s light ly s t ic ky but s t ill
c r um bly.

DIR EC TIO NS
4. Slowly a dd in t he liquid 1 t a bles poon

a t a t im e, a nd us ing your ha nds (V E R Y
m es s y bit ! ) c om bine unt il it c om es
t oget her int o a s t ic ky ba ll t ha t holds
t oget her . If m ixt ur e is t oo dr y, a dd in
m or e liquid but not s o m uc h t ha t it
won’t hold s ha pe.
5. R oll int o ba lls us ing ha nds . Mixt ur e

will m a ke a ppr oxim a t ely 18 ping pong
s ized ba lls .
6. P la c e int o a c ont a iner a nd pop in t he

fr idge for a t lea s t 30 m inut es t o s et .
T hey c a n be s t or ed in t he fr idge unt il
r ea dy t o ea t , will la s t a bout a week.
NO
C H O C R A IS IN
BY
BAKE BALLS
E M M A L E W IN
MANGO & KIWI

CHIA PUDDING
RECIPE BY: FREY & MARIA

IN GR ED IE NT S
3 t bs p c hia s eeds
½ c up a lm ond m ilk
¼ c up dic ed fr ozen m a ngo or ¼
c up dic ed kiwi fr uit
2 t s p m a ple s yr up
½ c up pla nt -ba s ed yogur t
¼ c up dic ed m a ngo or ¼ c up
dic ed kiwi
DIR EC TIO NS
1. Mix a ll ingr edient s t oget her a nd lea ve

c hia pudding in t he fr idge over night or
keep it r efr iger a t ed for a t lea s t 2 hour s
befor e s er ving.
2. T op it wit h your fa vour it e fr uit a nd

pla nt -ba s ed yogur t . E njoy t his s im ple
a nd s a t is fying s na c k!
I
M A N G O & K IW
BY
C H IA P U D D IN G
F R E Y & M A R IA
DELICIOUS DESSERTS
SPELT APPLE
CAKE
RECIPE BY: ROBERTA COLOMBO

INSTAGRAM @MYVEGATELIER
IN GR ED IE NT S
400g a pples , t hinly s lic ed

J uic e 1 lem on
½ - 1 t bs p c inna m on powder
280g s pelt flour for c a kes
100g pot a t o s t a r c h
100g s uga r or 75 g a ga ve
100g gr ound a lm onds
40g poppy s eeds
1 s a c het va nilla s uga r
1 s a c het of ba king powder
60g gr a t ed lem on r ind
250m l pla nt -ba s ed m ilk
120m l veget a ble/ s eed oil
DIR EC TIO NS
1. Sieve the powders, then combine with

the liquid ingredients and apples.
2. Stir ensuring all ingredients are mixed

together well, then pour into a 28cm
cake mould. Top with cinnamon and
almond flakes if desired.
3. Bake at 170 degrees for about 1 hour.

The time will vary from oven to oven, so
make sure to do the toothpick test!
4. Best served the next day, with a warm

vanilla sauce.
DELICIOUS DESSERTS
CHOCOLATE
CAKE
RECIPE BY: SUSAN BROWN
IN GR ED IE NT S
2 c ups a lm ond flour

2 c ups a ll pur pos e glut en fr ee flour
1¾ c ups gr a nula t ed s uga r
2 t bs p ba king powder
1 t s p s a lt
2 c ups a lm ond m ilk
2 t s p a pple c ider vinega r
1½ t s p va nilla
DIR EC TIO NS
1. P r ehea t oven t o 350F (175C) & light ly

gr ea s e t wo 8-inc h r ound c a ke pa ns . Cut
out t wo r ound piec es of pa r c hm ent pa per
& pla c e t hem on t he bot t om of t he pa ns .
2. Whis k t oget her t he dr y ingr edient s in a

la r ge bowl, pour over t he wet ingr edient s
& s t ir well but do not over m ix.
3. P our t he ba t t er evenly int o t he

pr epa r ed pa ns , a nd ba ke for 30-35
m inut es . When t hey a r e done, r em ove
t he c a ke fr om t he pa ns a nd let t hem
c ool c om plet ely.
4. T op wit h your fa vour it e ic ing m ix,

pla nt -ba s ed whipped c r ea m or fr uit !
T R A D IT IO N A L
SCONES BY
MAN
TRACEY SHAR
DELICIOUS DESSERTS
DEVONSHIRE/
CORNISH SCONES

IN GR ED IE NT S
3 c ups s elf r a is ing flour

1 c up da ir y fr ee or c oc onut c r ea m
1 c up lem ona de
T o Ser ve: P la nt -ba s ed c r ea m a nd J a m
DIR EC TIO NS
Sc ones s er ved bot h t he Devons hir e a nd

Cor nis h wa y t o s a ve a r gum ent s !
1. Mix a ll t he ingr edient s int o a s t ic ky

dough, t hen pr es s out a nd c ut s c o nes
us ing a flour ed c ut t er .
2. Ba ke a t 180 for 15 m ins .
3. Onc e c ooled, t op wit h your fa vour it e

ja m a nd pla nt -ba s ed c r ea m . E njoy!
DELICIOUS DESSERTS
PEANUT BUTTER
CHOC BLIZZARD
RECIPE BY: SHONDA KNOWLTON
IN GR ED IE NT S
Cr umble
1½ c up da t e s
1 t s p va nilla
1 c up a lm ond m e a l o r r a w a lm o nds
½ c up pe a nut but t e r
Nice cr ea m
4 fr oze n ba na na s
1 t s p va nilla
4 t bs p c o c o a powde r
1 c up uns we e t e ne d a lm o nd m ilk, o r
pla nt -ba s e d m ilk o f yo ur c ho ic e
DIR EC TIO NS
1. Com bine t he c r um ble ingr edient s in a

blender or food pr oc es s or .
2. Blend t oget her a ll t he ingr edient s for

t he nic e c r ea m unt il nic e a nd s m oot h.
3. in a gla s s or bowl, c r ea t e la yer s of

nic e c r ea m a nd c r um ble, keep la yer ing
a nd t hen t op wit h ext r a c r um ble! E njoy!
DELICIOUS DESSERTS
STRAWBERRY
CHEESECAKE
RECIPE BY: VANESSA A STURMAN

IN GR ED IE NT S
Bisc uit Ba se
120g o a t s / quino a fla ke s

130g a lm o nds
50g c o c o nut pa lm s uga r / c a s t e r s uga r
1 t s p s a lt
40g m ille d lins e e d / fla xs e e d
80g c o c o nut o il / c o c o nut but t e r /
ve ga n m a r ga r ine , m e lt e d
Che e s e c a ke filling
210g c a s he ws (1. 5 c ups )

50g c o c o nut o il, m e lt e d (¼ c up)
110g s uga r (½ c up) (c a s t e r s uga r will
ke e p a whit e r c o lo ur , but a ny s uga r
will wo r k fine )
150m l c o c o nut c r e a m ( ⅔ c up)
Juic e a nd ze s t o f 2 le m o ns
St r a wbe r r y je lly t o pping

½ t s p a ga r
50g s uga r
250g s t r a wbe r r ie s
50m l wa t e r

DIR EC TIO NS
1. P r ehea t t he oven t o 180° C a nd line t he

bot t om of a s pr ing for m t in wit h s om e
gr ea s epr oof pa per .
2. Blend up a ll t he ba s e ingr edient s ,

exc ept t he c oc onut oil, unt il you ha ve a
fine(is h) c r um b. T r a ns fer t he m ixt ur e t o a
bowl, a nd m ix in t he m elt ed c oc onut oil.
Spoon t he m ixt ur e int o your t in a nd pr es s
down wit h a s poon s o it ' s c om pa c t . Ba ke
for 10 m inut es (or 15 m inut es for a
c r unc hier ba s e). Onc e done, lea ve t o c ool.
3. P la c e a ll t he c hees ec a ke filling
ingr edient s in a blender . Blend unt il nic e
a nd s m oot h. P our t he m ixt ur e ont o t he
bis c uit ba s e (onc e it ha s c ooled). P la c e
t he whole c hees ec a ke in t he fr idge for a t
lea s t 5 hour s t o s et .
4. Onc e t he c hees ec a ke is s et , you c a n

a dd t he s t r a wber r y t opping! Don' t t r y t o
a dd it on befor e it s et s or it will jus t s ink
int o t he c hees ec a ke.
5. R em ove t he s t a lks fr om t he
s t r a wber r ies a nd c hop r oughly. In a
s a uc epa n, gent ly hea t t he s uga r , wa t er
a nd s t r a wber r ies unt il t he s uga r dis s olves
a nd t he s t r a wber r ies s t a r t t o br ea k down.
Add t he a ga r a nd s t ir gent ly, s im m er for
2- 3 m inut es .
6. Allow t he jelly t o c ool for a bout 10

m inut es . St ir oc c a s iona lly s o it does not
s et . Onc e c ooled, gent ly pour a nd s pr ea d
over t he now s et c hees ec a ke. R et ur n t o
t he fr idge for a not her ha lf a n hour unt il
t he s t r a wber r y la yer ha s s et .
7. T o s er ve - r un a knife a r ound t he edge

of t he t in, t hen r elea s e. T his c hees ec a ke
needs t o be kept in t he fr idge unt il you
a r e jus t r ea dy t o s er ve!
ST R A W B E R R Y
BY
C H E E SE C A K E
R AN
M
V A N E SS A ST U
DELICIOUS DESSERTS
CINNAMON
SCROLLS
RECIPE BY: HOA NGUYEN

(INSPIRED BY @AVANTGARDEVEGAN)
IN GR ED IE NT S
Dough
3 ⅓ c ups s t r o ng whit e br e a d flo ur

¾ c up c o r n flo ur / c o r n s t a r c h
½ c up ic ing s uga r
1 & ½ c ups / 360m l s o y m ilk

½ c up ve ga n m a r ga r ine
2 t s p fa s t a c t io n dr ie d ye a s t
F illing
90g dr ie d c he r r ie s o r da t e s
2 t bs p a lm ond but t e r
1 t bs p gr o und c inna m on
Wa t e r t o he lp ble nd
G la ze
¾ c up ve ga n m a r ga r ine
½ c up m a ple s yr up
Ic ing
1 c up ic ing s uga r
¼ c up a lm o nd m ilk
1 t s p va nilla e s s e nc e

DIR EC TIO NS
1. Slowly hea t t he s oy m ilk & m a r ga r ine unt il t he

m a r ga r ine ha s m elt ed, t hen whis k in t he yea s t .
2. Add t he r em a ining dr y dough ingr edient s int o

a la r ge m ixing bowl or kit c hen m ixer , a nd a dd
your s oy m ilk m ix. Add t he s oy m ilk m ixt ur e t o
t he m ixer , a nd knea d for 5-6 m inut es .
3. Light ly gr ea s e a m ixing bowl a nd pla c e t he

dough in. Cover wit h a c lea n kit c hen t owel &
pla c e s om ewher e wa r m for a n hour - t he m ixt ur e
will double in s ize.
4. Mix t oget her t he filling ingr edient s , a nd a dd

s om e wa t er t o help it blend - t he fina l m ixt ur e
s hould be a s yr up c ons is t enc y wit h s m a ll c her r y/
da t e piec es in it .
5. L ine a ba king t r a y wit h gr ea s epr oof pa per .

L ight ly flour your s ur fa c e a nd r oll out t he dough
int o a long r ec t a ngula r s ha pe a r ound 1c m t hic k.
6. Spr ea d t he filling m ixt ur e over t he dough a nd

t hen r oll up t he dough int o one big s c r oll, t hen
c ut int o a ppr ox. 8 even s ized piec es . Ar r a nge
t hes e c ut s ide up ont o t he lined t r a y. Cover t he
t r a y wit h a c lea n kit c hen t owel & pla c e t he t r a y
s om ewher e wa r m for a r ound 45 m inut es t o r is e.
7. P r e-hea t oven t o a r ound 180 degr ees c . Hea t

t he m a ple & m a r ga r ine in a s a uc epa n on low
hea t & r em ove onc e m elt ed. P our t his gla ze over
your s c r olls onc e t hey ha ve r is en, t hen pla c e in
t he oven (bot t om s helf) for 25 m inut es . Add
m or e gla ze a nd c ook for a fur t her 10 m inut es .
R em ove & let t hem c ool befor e r em oving t hem
fr om t he t in a nd pla c ing on a wir e r a c k.
8. Onc e c om plet ely c ooled, m ix t oget her t he

ic ing ingr edient s , a nd dr izzle over your s c r olls .
C IN N A M O N
OA
SCROLLS BY H
NGUYEN

DELICIOUS DESSERTS
SWEET
POTATO
BROWNIES
RECIPE BY: KATIE BOYKIN
IN GR ED IE NT S
1 c up of s t ea m ed a nd m a s hed
s weet pot a t o a bout one s m a ll-
m edium s weet pot a t o
1/ 3 c up of c oc oa powder
1/ 4 c up of oa t flour c a n be m a de
by blending whole oa t s in your
food pr oc es s or or blender
1 t ea s poon ba king s oda
1/ 4 t ea s poon s a lt
1/ 4 c up of pea nut but t er or
nut / s eed but t er of your c hoic e
1/ 4 c up of m a ple s yr up
1/ 4 c up of m elt ed c oc onut oil
3/ 4 t ea s poon of va nilla ext r a c t
1/ 3 t o 1/ 2 c up of c hoc ola t e c hips
plus m or e for t opping
T hes e a r e a hit in m y pla c e a nd m y

kids love t hem t oo. I c a n’t keep t hem
m a de. Inc r edibly r ic h a nd m ois t .
DIR EC TIO NS
1. Pr eheat oven to 350 degr ees and line
an 8×8 baking pan with par chment paper .
2. Ensur e that your sweet potato is

peeled, r insed, and and dice the befor e
steaming. Steam until all pieces ar e
completely soft and cooked thr ough
befor e adding to your food pr ocessor .
3. Add all ingr edients (leaving out the

chocolate chips) to your food pr ocessor
and blend until completely smooth and
no lumps r emain. If you want a sweet
br ownie, add another tablespoon or two
of maple syr up.
4. Stir in desir ed amount of chocolate

chips. Add batter into pr epar ed baking
pan. T op with additional chocolate chips.
5. Bake for 25 minutes or until a

toothpick comes out clean.
O
SWEET POTAT
B R O W N IE S B Y
K A T IE B O Y K IN
THANK YOU!
This year’s fabulous No Meat May cookbook was compiled by
superstar Laura. Thank you so much to Laura for showcasing
the culinary creativity of our community.
Special mention also goes to the ever-inspiring alchemist Tracey

Sharman for sharing her incredible creations all year round.
A big thank you to our hard-working group administrators

Jodie, Laura, Louise-Claire, Sarah and Sarina for supporting and
building our passionate Facebook group.
And of course, a HUGE THANK YOU to the amazing No Meat

May community - without them this Cookbook would not exist!
You can join our Facebook Community for more recipe ideas,
support and like minded legends! Search "No Meat May
Community" on facebook to join us!

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COMMUNITY COOKBOOK

90+ Recipes from the No Meat May Community

The following pages contain spectacular recipes that will

Sounds too good to be true? The proof is in the puddings, the

These recipes are gifts from our No Meat May Community –

The sorcery starts in our Facebook group, where No Meat May

Most of our recruits dramatically cut their meat intake after

- Ryan, Guy, Laura and the No Meat May team

1. Hea t a non s t ic k s killet over m edium

2. Add in t he nut r it iona l yea s t , c hilli

3. Add t he c hic kpea s , t om a t o a nd br ot h

RECIPE BY : CARRIE ONN

1. Blend t he a ll t he ingr edient s int o

3. T op wit h c inna m on, ber r ies , m a ple

RECIPE BY: PAM OSBEY

1. Mix all ingr edients, cook on high or

2. Each pancake cooks two minutes on

3. Sauté some apple slices in a tiny bit

4. T op your pancakes with plant-based

RECIPE BY : JEFFREY GATHARA

T his Good Mor ning Cha m pions Gr een

1. Mea s ur e your ingr edient s ba s ed on

2. Blend a ll your ingr edient s t oget her in

RECIPE BY: ALEKSANDRA ALICJA RUBIN

2 t bs p of fla x s eeds left over night in

1. Mix a ll of t he ingr edient s in a bowl.

3. T op wit h Aga ve/ Ma ple Syr up a nd fr uit s

RECIPE BY : TERRA DAWN

F la x m ea l (om ega 3' s & fibr e)

1. Cook your oa t s in a pa n wit h wa t er

2. Add your t oppings a nd enjoy!

T op t ip: c ook s om e quinoa a hea d of

RECIPE BY: KELLY MILLER

½ bloc k fir m t ofu (200-225g)

1. Blend ever yt hing t oget her t hen s pr ea d

2. Cover a nd r efr iger a t e unt il s et , t hen

3. F ill t he ja r wit h olive oil. T he oil will

4. T o pim p up your a voc a do on t oa s t -

RECIPE BY : JESSICA PERKS

T oppings : Chopped Da t es , Wa lnut s ,

1. P r e-hea t oven t o 180 degr ees a nd

2. Com bine a ll t he ingr edient s

3 T r a ns fer int o t he r a m ekin a nd ba ke for

Who s a id you c a n’t ha ve c hoc ola t e for

RECIPE BY : YVONNE GRAY-WINKFIELD

Ha ve a bit of fun wit h your br ea kfa s t ,

1. Coc onut yoghur t , blueber r ies & s eeds .

2. Hum m us a nd a voc a do s lic es .

3. Gua c a m ole, t om a t o & pes t o.

4. P ea nut but t er , s lic ed ba na na a nd

Who s a ys you c a n' t ha ve a four -c our s e

RECIPE BY: DONNA MORRISON

1 c up old fa s hioned or ga nic r olled

1. Com bine a ll ingr edient s in a c ont a iner

2. Cover a nd r efr iger a t e over night .

3. T he next m or ning eit her enjoy c old or

4. St ir in s om e s ea s ona l fr es h ber r ies , or

RECIPE BY: LAURA LOUISE

Y ou c a n a dd a ny veggies you love a nd

1. Chop your onion a nd zuc c hini a nd

3. Onc e your oa t s s t a r t t o t hic ken a nd

4. F ina lly, a dd in your c hoppe d t om a t o,

RECIPE BY: GUY JAMES WHITWORTH