Breakfast

Vegan Day 2 Recipes

Cinnamon & Apple Quinoa

DIET

  • Vegan

COURSE

  • Breakfast

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 300 ml (approximately) of water
  • 90 g of quinoa or organic quinoa, rinsed
  • Pinch of sea salt
  • ½ medium sized organic apple (Granny Smith or Pink Lady work well), diced
  • ½ tbsp. of cinnamon
  • 2 tbsp. of chopped raw walnuts

method

kitchen potBring water, quinoa, salt, and diced apples to a boil in a medium saucepan. Turn heat to low and simmer, uncovered, until done and water is fully absorbed, about 15 minutes. Remove from heat.

covered kitchen potCover and let rest for 5 minutes.

Fluff quinoa with a fork. Spoon into bowls, top with a sprinkle of cinnamon and a few walnuts. Enjoy!

lunch

Vegan Day 2 Recipes

Tofu & Spinach Cannelloni

DIET

  • Vegan

COURSE

  • Lunch

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 2 tbsp. of extra virgin olive oil
  • 1 onion, chopped
  • 3 garlic cloves, finely chopped
  • 2 x 400 g cans of chopped tomatoes
  • 50 g of pine nuts, roughly chopped
  • 400 g bag of spinach
  • Pinch of grated nutmeg
  • 349 g pack of silken tofu
  • 300 g pack of fresh lasagna sheets
  • 4 tbsp. of fresh breadcrumbs

method

frying panHeat half the oil in a pan, add onion and 1/3 of the garlic and fry for 4 minutes until softened. Pour in tomatoes, season and bring to the boil. Reduce heat and cook for 10 minutes until sauce thickens.

frying panHeat half remaining oil in a frying pan and cook another 1/3 of garlic for 1 min. Then add half the pine nuts and the spinach. Wilt spinach, and then tip out excess liquid. Whizz tofu in a food processor or with a hand blender until smooth, then stir through the spinach with the nutmeg and some pepper. Remove from the heat. Allow to cool slightly.

kitchen ovenHeat the oven to 200 Celsius. Pour half tomato sauce into a 20 x 30 cm dish. Divide spinach mix between lasagna sheets, roll up and lay on top of sauce. Pour over remaining sauce. Bake for 30 minutes.

Dinner

Vegan Day 2 Recipes

Chestnut Apple and Fennel Soup

DIET

  • Vegan

COURSE

  • Dinner

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 1 onion, chopped
  • 1 garlic clove, crushed
  • 1 ½ cups of chopped peeled chestnuts
  • 1 apple, peeled and chopped
  • 1 baby fennel bulb, chopped with green fronds reserved
  • 3 cups of salt vegetable stock
  • 4 cups of water
  • 2 tbsp. of extra chopped chestnuts

method

pan fryingSpray a large saucepan with cooking oil spray. Add the onion, garlic, chestnuts, apple and fennel and sauté for 5 minutes until softened. Then add stock and water.

covered kitchen potSimmer for 20-30 minutes, then remove from heat and cool slightly. Place soup mixture in a food processor or blender and blend until smooth.

soupTo serve, reheat soup and top with reserved fennel fronds and extra chestnuts on top.

snack

Vegan Day 2 Recipes

Strawberry-Soy Smoothie

DIET

  • Vegan

COURSE

  • Snack

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 400 g of strawberries (fresh or frozen)
  • 320 g of silken tofu
  • 2 tsp. of honey

method

mixer-blenderBlend all of the ingredients together, adding enough soy milk to get to the desired consistency.

Breakfast

Vegan Day 1 Recipes

Epi Life Coach Breakfast

DIET

  • Vegan

COURSE

  • Breakfast

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 2 tsp. of flaxseed or organic flaxseed oil
  • 1 small ripe banana (or 2 tsp. of honey or organic honey)
  • ½ juice of a lemon
  • 2 tbsp. of freshly ground flaxseeds or 6 almonds, 6 hazelnuts, or any other type of nuts (excluding peanuts)
  • 2 tbsp. of fresh whole-wheat rice, millet, buckwheat, oats (not oatmeal)
  • 1 portion of seasonal fresh fruit (strawberries, raspberries, cherries, grapes, apple, etc.)

method

cut the fruitMix the flaxseed oil, banana (or honey), lemon juice, freshly ground flaxseeds or nuts (excluding peanuts), fresh whole-wheat rice, millet, buckwheat, oats, 1 portion of seasonal fresh fruit.

Important:

Store your flaxseed oil in the fridge for no more than a month If you grind some seeds/nuts/cereals ahead of time, you can keep them for a few days in the fridge in a tightly sealed container We suggest that you change to different types of nuts, seeds and cereals that you use in your breakfast cream, so that you’ll get a variety of minerals/nutrients.

lunch

Vegan Day 1 Recipes

Yummy Falafels

DIET

  • Vegan

COURSE

  • Lunch

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 8 sprigs of mint
  • 9 sprig of parsley
  • 2 cups of pistachio
  • 2 cups of chick peas
  • 2 garlic cloves
  • ½ cup of shallots
  • 3 tbsp. of extra virgin olive oil
  • 1 tbsp. of cumin
  • 1 tbsp. of buckwheat flour
  • 1 tbsp. of baking soda

method

mixer-blenderBlend all together to make a rough paste.

kitchen ovenBake for 15 minutes at 180 Celsius.

Dinner

Vegan Day 1 Recipes

Potato, Silverbeet and Tofu Curry

DIET

  • Vegan

COURSE

  • Dinner

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 1 tbsp. of vegetable oil
  • 2 medium-sized (300 g) brown onions, chopped finely
  • 2 garlic cloves, crushed
  • 1 tbsp. of finely grated fresh ginger
  • 1 tsp. of ground nutmeg
  • 2 tsp. of ground cumin
  • 1 tsp. of cayenne pepper
  • 1 tsp. of ground turmeric
  • 1 tsp. of garam masala
  • ¼ cup of finely chopped fresh coriander leaves
  • 1 liter (4 cups) of vegetable stock
  • 6 medium-sized (1.2 kg) of potatoes, chopped
  • 250 g of firm tofu
  • 2 tbsp. of plain flour
  • Vegetable oil, for shallow-frying
  • 1 kg of silverbeet, trimmed

method

frying panHeat 1 tbsp. of oil in large pan. Cook onion, stir constantly until soft. Add garlic, ginger and spices. Cook, continue stirring until fragrant. Stir in coriander, stock and potato. Simmer, cover, and cook about 30 minutes or until potato is slightly soft.

Dip tofu in egg and toss in sesame seeds.

frying panHeat vegetable oil, shallow-fry tofu until lightly browned. Then, drain on absorbent paper.

food-plateJust before serving, add potato mixture, simmer, continue stirring until silverbeet is just wilted. Top with tofu.

snack

Vegan Day 1 Recipes

Avocado-banana Smoothie

DIET

  • Vegan

COURSE

  • Snack

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 1 avocado
  • 1 banana
  • 2 tbsp. of almond butter or a handful of almonds
  • 4 dates
  • ½ tsp of cinnamon powder
  • ½ cup to a 1 cup of unsweetened soy milk

method

mixer-blenderBlend all of the ingredients together, add enough soy milk to get to the desired consistency.