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Vegan Weight Loss Recipe Final
Vegan Weight Loss Recipe Final
SNACKS
Each smoothie recipe offers two servings. You can make up half or use the second serve as a meal or snack, or store in
the fridge till the next morning.
If using Vital Pea Protein or PULSIN Pea Protein, that is 50g of powder in each smoothie recipe.
GREEN MADNESS
CRANBERRY BLISS
FIG POWER
THE CLEANSER
SPICY GREEN
BERRY BLAST
IMMUNE BOOST
GLOWING GREEN
MAINS
INGREDIENTS
METHOD
To cook the quinoa, add one part of the seed to two parts water in a saucepan. After the
mixture is brought to a boil, reduce the heat to simmer and cover – just like you would rice.
It takes about 15 minutes to cook and you will notice that the seeds have become translucent. Allow to rest for 5
minutes before enjoying.
LEEK AND MUS HROOM FRY
INGREDIENTS
• Leek
• Mushrooms
• Garlic
• Broth
• 1 teaspoon mixed herbs
• 1 handful of spinach
• Pine nuts
• 1 slice of bread
• Tahini
METHOD
1. Use broth (no oil) to stirfry the leek, mushroom and garlic.
2. Add 1 teaspoon of mixed herbs.
3. When mushrooms are done, add a handful of spinach and let it wilt.
4. Add pine nuts.
5. Serve with a slice of bread and drizzled with tahini.
INGREDIENTS
INGREDIENTS
• Onion
• Garlic
• Favourite spices (recommend madras curry powder + extra turmeric & smoked paprika)
• 2 cups of dry lentils
• 4 cups of boiling water
• Baby spinach and frozen vegetables (optional)
METHOD
MUSHROOM CASSEROLE P IE
METHOD
• Use 3 cups of sliced mushrooms, 1 finely chopped celery, ¾ cup corn kernels, 1 white onion, 2 cloves garlic and 1
large carrot-finely sliced.
• Add splashes of veg broth, pepper, garlic and herb dry seasoning, salt & pepper, 1 splash GF tamari sauce for
savoury flavour.
• Sautéed everything for 10 minutes, being careful not to burn it.
• Add 1 cup of cooked lentils and 2 cups veg broth and allow to simmer for 10 minutes.
• As the liquid evaporates, add 2 teaspoons of corn starch to thicken and at the end add a spoon of cashew
cream.
• Works well as a pie with a bread crumb and crushed nut topping or a filo pastry topping.
PAN ROASTED CARROT AND BARLEY RISOTTO
INGREDIENTS
• 12 baby carrots or 6 large organic carrots, peeled and cut into sticks
• 2 sprigs fresh thyme
• 2 garlic cloves, chopped into thin slices
• 3 Cups prepared vegetable stock
• 3 cups water
• Tamari sauce [or light soy sauce]
• 1 teaspoon maple syrup [optional...I did not use it}
• half a cup walnut halves
• 2 Handful baby spinach
• S+P
• 1 1/2 Cups barley, well rinsed [you will have lots left over]
• Nutritional yeast
• Barley
METHOD – BARLEY
METHOD – CARROTS
Tomato and Red pepper based sauce with gnocchi and butter beans.
•
YOGI DATE BALLS (JESSE LANE LEE – ONE GREEN PLANET)
INGREDIENTS
METHOD
1. Place dates and warm water in a food processor and process until smooth.
2. Scoop the creamed dates into a bowl and fold in the remaining ingredients, with
3. the exception of ½ cup coconut flakes. If the mixture is soggy then slowly add
4. more oats, if the mixture is too dry slowly add warm water.
5. Shape balls between 3 to 4 cm in diameter and roll them in the reserved ½ cup
6. coconut.
7. Enjoy right away or place on a baking sheet in the freezer for 30 minutes to set.
8. Enjoy Yogi Date Balls straight out of the freezer for a quick pre yoga energy.
INGREDIENTS
• 1 cup cashews
• 1/3 cup rolled oats (I use GF)
• 1/4 cup unsweetened shredded coconut flakes, optional
• zest of 2 lemons, medium sized
• juice of one lemon
• 7-8 medjool dates, softened and pitted
• 1/4-1/2 cup shredded coconut flakes for rolling
METHOD
1. Place cashews and oats in food processor and blend until a medium to fine grind.
2. Add the rest of the ingredients and blend until combined and you have a doughy
3. consistency. If you find your dough is a bit too dry try adding fresh squeezed lemon
4. juice, 1 tablespoon at a time.
5. Chill dough for about 20-30 minutes, this will help stiffen the dough to make your
6. rolling a little easier.
7. Roll into 1 inch balls then roll in coconut flakes.
ZUCCHINI CHIPS
INGREDIENTS
METHOD
1. Preheat the oven to 425 degrees F. In a shallow bowl, mix together the bread crumbs, nutritional yeast (or
vegan cheese if using), spices, and herbs.
2. Pour the non-dairy milk into a small bowl. Dip the zucchini slices into the milk and then into the bread crumb
mixture. Place each slice on a baking rack placed on a sheet pan and bake for 30 minutes.
3. Remove from the oven and serve hot.
CHOCOLATE DESERT
INGREDIENTS
SIMPLY THROW EVERYTHING INTO A HIGH SPEED BLENDER AND VOILA. CHOCOLATE DESERT FOR TWO!
BABY SWEET POTATOO CHICK PEA (LAZY MIX)
.
For any fellow lazy vegans: just made the easiest dinner ever!
• Blended up a can of chickpeas with some chives, nutritional yeast, salt, pepper and garlic powder,
• Heat it up and plonk it onto a baked sweet potato.
• Bed of broccoli and kale and cover it with plenty of smoked paprika
INGREDIENTS
• ¾ cup bulgur
• 1 cup boiling water
• 3 cups finely chopped fresh parsley, either curly or flat leaf or a combination of the two
• Heaping ¼ cup fresh mint, finely chopped
• Heaping ¼ cup finely chopped scallion
• 2 plum (Italian) tomatoes, diced small
• 1 cup small dice cucumber
• 2-3 cloves garlic, pressed
• 2 Tbsp fresh lemon juice
• ½ tsp cumin
• ½ tsp salt (or not)
• ¼ tsp black pepper
METHOD
1. Place bulgur in a medium bowl and cover with boiling water. Seal bowl and let sit until the water is
2. absorbed and the bulgur is tender, about 15 minutes.
3. Place all other ingredients into a large bowl.
4. Add cooked bulgur. Toss to combine.
5. Tip: Letting this dish develop its flavours in the refrigerator overnight won’t hurt it!
LENTIL SHEPHERD’S PI E
INGREDIENTS
1. Peel and chop potatoes into even sized chunks. Put them in a pot big enough to hold them with extra room.
Cover with water and bring to a boil. Boil for 15-20 until they fall apart when pierced with a fork.
2. In the meantime peel and crush the garlic. In a medium sauce pan, combing the garlic, non-dairy milk and
coconut milk or soy cream. Bring to a simmer and cook for 10 minutes.
3. When your potatoes are cooked, drain them, and return the potatoes to the pot. Mash and add about half of
the garlic and milk mixture to the potatoes. Mix and add the remainder of the mixture until you reach the
constancy you like. If you use all of the garlic and milk mixture and you would still like the potatoes softer, just
add more coconut cream or non-dairy milk. Season with Salt and serve.
METHOD – LENTIL SHEPHERD’S PIE
1. Preheat oven to 425F (220C).
2. Heat the oil in a large frying pan or skillet over medium-high heat. Add in the onion, carrots, mushrooms, garlic,
and thyme and sauté for 6 to 8 minutes until softened and bits are browned. Remove from pan, and set aside.
3. Return the pan to heat, add in the lentils, and vegetable broth. Cover, and simmer for 25 - 30 minutes until the
broth is absorbed and the lentils are tender. While the lentils cook, prepare the mashed potatoes according to
the directions.
4. Add the vegetables back to the pan with the lentils, and add the peas, BBQ sauce, and soy sauce. Heat through.
Scoop the mixture into a casserole dish or large skillet and then spread the mashed potatoes on top.
5. Bake for 10 - 15 minutes until the pie is hot and bubbling around the edges.
NOTES - For a quicker prep, you can use canned cooked lentils. Just drain and rinse before using and crumble 1
vegetable bouillon cube in with the lentils and stir to combine.
INGREDIENTS
METHOD
Bung all into a pot and boil until all cooked through, blitz and serve with sautéed dark green
cabbage and spinach. (sautéed without oil or butter)
ROASTED ASPARAGUS SO UP
INGREDIENTS
DINNER SALAD
Lemon-massaged kale bed for steamed green beans and brussels sprouts, plus roasted yam, raw broccoli and carrots,
garlic-ginger marinated tofu, and a few crumbled walnuts, with a creamy lemony hemp dressing with nutritional yeast
and garlic.
RAW MINTY PEA SOUP
INGREDIENTS
METHOD
1. Place the water, cashews or avocado, and garlic into blender and blend at the highest speed until completely
smooth.
2. Add the peas, spinach, lemon juice, and mint and blend at high speed, using a pusher if your blender has one,
until thick and smooth.
3. Taste and add freshly ground black pepper, salt, and additional lemon juice, if needed.
4. Serve cold, with lemon to squeeze into individual servings.
Notes: I like this soup cold, but it could easily be served hot. This does not need beans because the peas are offering
you some protein and fibre.
INGREDIENTS
METHOD
1. Combine all the ingredients together in a high speed blender or food processor and blend until the mixture
starts to form a ball.
2. Roll into tablespoon sized balls and refrigerate or freeze for later.
CAULIFLOWER SOUP
INGREDIENTS
METHOD
1. Prepare the cauliflower by removing the core and green leaves. Trim off any brown spots, cut it into smallish
chunks, and rinse them.
2. Prepare potato by rinsing, peeling and cutting into thin slices.
3. Combine all ingredients in a soup pot or a saucepan large enough so that level of liquid is at least 2” below rim
of pan (to leave room for immersion blending, see below). Liquid should be 2-3” deep.
4. Bring to a boil and then simmer for 25-30 minutes, until cauliflower is very soft. You can test how soft the
cauliflower is with a fork.
5. Remove from heat and process with immersion blender until smooth and velvety. It’s important to mix it well,
such that all of the potato is completely blended. This releases the starch in the potato which gives the soup its
creamy texture.
6. Serve with a sprinkle of paprika!
7. The recipe makes around 8 cups of creamy cauliflower soup.
INGREDIENTS – FILLING
INGREDIENTS – SAUCE
METHOD
1. Place about 3 inches of water into a large pot and add cabbage. Place over high heat. Bring to a boil, lower
heat and and cover. Allow to steam until leaves peel off easily, about 20 minutes. Remove from heat and allow
to cool for a few minutes.
2. While the cabbage steams, begin preparing the filling. Place the water into a small saucepan and add soaked,
rinsed lentils. Bring the water to a boil, lower heat and allow to simmer until lentils are just fully cooked, about
35 minutes, adding water to the pot as needed. When lentils are finished cooking, drain any excess liquid.
3. [I mostly use cooked tinned organic lentils]
4. While the lentils simmer, place broth into a small saucepan and add quinoa. Place over high heat and bring to
boil. Lower heat, cover and allow to simmer until all of the water is absorbed, about 20 minutes. Remove from
heat and allow to sit with the lid on the pot for 5 minutes.
5. [I use pre-cooked quinoa...usually have some in fridge or freezer]
6. Sauté onions in a little broth and cook until soft and translucent, about 5 minutes.
7. Add 1 1/2 cups of the cooked lentils and 1 cup of the cooked quinoa, along with red wine vinegar, soy sauce,
smoked paprika, salt and pepper to taste. Flip a few times just to combine the ingredients, then remove from
heat. I added a teaspoon of vegetable stock powder for extra flavour
8. Preheat the oven to 350°.
9. Stir all sauce ingredients together in a small bowl, then distribute about 1/2 cup of the sauce into the bottom of
9 x 9 inch baking dish.
10. Peel a leaf off of the cabbage head and place it onto a work surface with the stem side facing you. Trim any
very thick portions of the leaf near the base. Spoon 3 to 4 tablespoons of filling onto the centre of the leaf.
11. Fold the base side over the filling, then wrap the sides inward over the filling. Roll the centre away from you to
wrap everything up. Place the roll, seam side down, into the baking dish. Repeat until all of the filling is used.
12. Spoon remaining sauce over the rolls, cover and bake for 1 hour. Remove from oven and allow to cool for a few
minutes before serving.
13. I'd serve this with extra green vegetables for low calorie added bulk.
ALMOND, VANILLA & BA NANA SLICE
Here's UGLY, but yummy almond, vanilla and banana slice. Not so sweet! No grains, gluten free, good protein and
delish. I have about two slices per week. This recipe makes 14 slim slices.
METHOD
1. Preheat oven to 180C
2. Take 3 bowls. 1 cereal bowl, one medium bowl and a largish bowl.
3. Take a Loaf Tin. Line with grease proof paper. Scrunch up the paper in your hand and when you unfold it, you
can make it fit the loaf tin much better. Good idea, no?
[Feels like Ground Hog Day...Did you see that silly movie where they kept re-living the same day over and over?
Typing this the second time, feels like it]
4. Now take 1/4 cup ground up chia seeds. You can make it yourself using the Nutribullet. You need less than 1/4
cup whole seeds to get to the 1/4 cup ground product. You can also buy ready made ground chia.
5. Place chia into the cereal bowl. Add 3/4 cup water so it forms a gel. Let it sit for ten minutes.
6. Meanwhile mash 2 big ripe bananas with a good stick blender. You need to end up with 3/4 cups of mashed
banana.
7. Now take 1/4 cup of virgin coconut oil [hard white stuff] and melt.
8. Take your big bowl:
a. add 3 cups of almond meal.
b. Add 2 teaspoons baking soda
c. Add 1 rounded teaspoon baking powder
d. 1 rounded TBS arrowroot powder
e. 1 pinch salt
f. 1 pinch cinnamon
g. 1 tiny pinch stevia powder [optional...very sweet. Has bad taste if you use too much]
9. Mix all dry ingredients VERY WELL
10. Medium bowl:
a. place chia slosh into bowl
b. Add 1 TBS vanilla essence
c. Add 1/4 cup good quality maple syrup. [if cheap, then they add sugar. Don't buy that one]
d. Add melted coconut oil
11. Mix this all around and combine VERY WELL
12. Now add this to the big bowl of dry almond meal mix. Stir it all up, round and round, then it's poured into the
loaf tin.
13. Place into oven and bake for an hour to 70 minutes.
14. It gets dark and crispy on the outside but spongy and springy on the inside, due to the chia seed goop. It
behaves differently to a banana cake made with flour.
15. Switch off oven and leave in there for about half hour or so. My cake never cooks in 70 minutes, but likes to
finish itself off by sitting in the oven for a short half hour after I switch it off. Maybe your oven can fully bake it
in 70 minutes. Give it a try.
By the way, this swapped out my 35g nut allowance for today! Was totally worth it.
AUBERGINE DIP
• 1 large aubergine, sliced + oven baked
• 2 tablespoon Tahini
• 2 tablespoon lemon juice
• 2 cloves garlic
• 2 tablespoon cashew cream
Into blender and whizz.... Adjust flavour.. (chilli, salt, pepper..??)
It's just sauteed in some stock until soft, then blended into a puree with cashew nut cream and herbs and spices...
HEMP RANCH DRESSING
This dressing was created with kids and ranch dressing-lovers in mind. It is oil, gluten and soy free.
INGREDIENTS
• 1 cup filtered water
• 1 cup shelled hemp seeds
• ¾ tsp salt
• ½ tsp onion powder
• ½ tsp garlic powder
• 1 Tbsp fresh lemon juice or apple cider vinegar
• ½ tsp dry dill or 1 Tbsp fresh dill
• 2 Tbsp fresh chives, snipped with scissors
METHOD
1. Place all ingredients except dill and chives in a high speed blender (Vitamix/Nutribullet) and blend on high for
30 seconds.
2. Add dill and chives. Use on salads, baked potatoes, as a veggie dip or wherever you use ranch dressing. Put the
dressing in a glass jar and shake to serve.
3. This dressing stays good for 3 days.
PEA SOUP
I just took a whole bag (1 lb) of dried peas, added 8 cups of water and cut up 2 potatoes, several baby carrots, and one
onion. I cooked it according to the instructions on the bag, abt 30 minutes. I put smokey chipotle powder in it but not
enough to taste it and I think the other spice was thyme and again, not enough to taste. I have to work on my spice
usage.
BANANA LOAF (OIL FREE)
INGREDIENTS
• 1 1/2 cups over-ripe bananas
• 1/3 cup non dairy milk
• 1/3 cup maple syrup
• 1 teaspoon apple cider vinegar
• 1 teaspoon vanilla extract
• 1 pinch stevia powder or 1 rounded tablespoon coconut sugar
• 2 cups wholemeal spelt, wheat or GF flour
• 1 teaspoon baking soda
• Some cinnamon
• 1/2 cup crushed walnut (optional)
• Pinch salt to bring out flavours
METHOD
1. Heat oven to 180C or 375F & prep a loaf tin with non stick paper, crush it in your hand into a small ball. When
unfolded, it will shape itself easier into the tin. Spray with a little oil.
2. Mix all dry items in one bowl & Mix all wet items in another bowl
3. Pour liquid (including the mashed banana) into the dry items
4. Add the walnuts now
Do not over mix
5. Pour batter into tin
6. Bake one hour or until knife comes out clean
It is NOT a sweet tasting cake. If you can, for weight loss, cut into 12 slices and have half of one slice with a cup of
tea. Pre cut and freeze in the correct serves.
OK. I'm game to give it a go. Let me know if you've tried to make it. If yes, I want to see photo proof.
INGREDIENTS
METHOD
1. Blend ingredients together in dry blender until it turns into a very fine powder. Store in dry airtight container.
Use 2 tsp (10 mL) per 1 cup (250 mL) hot water.
2. Makes 1 1/4 cups (310 mL).
3. Each 2 tsp (10 mL) serving contains: 23 calories; 3 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 3g
carbohydrates; 1.5 g fibre; 230 mg sodium.
NICKI’S WHITE SAUCE
INGREDIENTS
1. Take a non-stick fry pan and add the diced onion and garlic
2. Stir until it ‘catches’ on the pan and needs a generous splash of vegetable stock
3. Keep stirring
4. Add splashes of stock until the onion is nearly cooked
5. Now add the sliced mushrooms and keep stirring
6. Add vegetable stock to prevent burning
7. When the mushrooms have collapsed and are soft, add tamari. Mustard, tomato paste, Italian herbs, S+P and
stir to combine
8. Add left over stock. Should be about 1.5 to 2 cups
9. Bring to boil and then simmer for 5 minutes
10. Now add spring onion and cooked lentils
11. Simmer for 2 minutes
12. Meanwhile mix arrowroot powder with a 1 TBS cold water to form a liquid
13. Add to simmering mushroom casserole and allow to thicken a little
14. When done, add your cashew cream and adjust seasoning.
15. Serve with vegetables for a grain free meal or some rice or quinoa or other GF options ☺
Serve a flat cupful of mushrooms, half a cup of grains and 1.5 cups vegetables.