Breakfast

Vegetarian Day 2 Recipes

Epi Life Coach Muffins

DIET

  • Vegetarian

COURSE

  • Breakfast

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 90 g of brown rice flour
  • 30 g of teff flour
  • 60 g of potato starch
  • 60 g of tapioca starch
  • ½ tsp. of xanthan gum
  • 1 tbsp. of cinnamon
  • 2 tsp. of baking soda
  • 1 tsp. of baking powder
  • ½ tsp. of sea salt

WET INGREDIENTS

  • 60 ml of raw organic honey
  • 120 ml of coconut oil
  • 90 g of packed organic brown sugar
  • 1 tbsp. of pure vanilla extract
  • 60 ml of organic apple sauce (room temperature)
  • 160 ml of warm water

ADD INS

  • 50 g of shredded organic unsweetened coconut
  • 110 g of chopped walnuts
  • 2 large organic carrots, grated
  • 2 small organic apples, peeled, cored and grated
  • 110 g of organic raisins

method

wiskWhisk dry ingredients together and set aside.

dough mixerIn a stand mixer, blend honey, oil, and brown sugar together until combined.

dough mixerAdd vanilla and apple sauce, mix until incorporated.

dough mixerSlowly add dry ingredients to the wet, mix on low speed. Add warm water, a little at a time, until the dough is moist and thick, but still capable of being “poured” into the muffin cups like a traditional muffin batter. You can add a touch more water if you like but it’s ok if you don’t use all the water.

dough mixerFold in coconut, walnuts, carrots, apples, and raisins until incorporated.

kitchen ovenBake in a 350 Celsius oven for about 25 minutes or until a toothpick inserted in the center springs back to the touch and comes out clean.

Options:

Try adding grated zucchini to add some moisture and nutrition. Add a little orange zest and replace the water with orange juice for additional flavor.

lunch

Vegetarian Day 2 Recipes

Almond Vegetable Tagine

DIET

  • Vegetarian

COURSE

  • Lunch

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 2 tbsp. of vegetable oil
  • 75 g packet (¾ cup) of blanched almonds
  • 1 red onion, chopped
  • 1 tsp. of ground coriander
  • ½ tsp. of ground cumin
  • 2¾ cups of sweet potato, peeled cut into chunks
  • 415 g or similar weight can of chopped tomatoes
  • 2 cups of vegetable stock
  • 3½ cups of green beans, trimmed, cut in half
  • 10-15 spinach leaves rinsed
  • Salt, freshly ground pepper or chili flakes

method

olive oil drizzlyingHeat 1 tbsp. of oil in a large pan, stir fry almonds until golden. Remove, drain on paper towel.

olive oil drizzlyingAAdd remaining oil to pan, add next 5 ingredients, fry over moderate heat, stir occasionally for 5 minutes.

covered panAdd tomatoes, stock and beans. Bring to the boil, reduce heat, cover and simmer for 10-15 minutes until vegetables are tender. Stir through spinach, cook until just wilted. Add almonds. Season to taste.

Serve with cooked couscous or rice, tossed with chopped coriander and whole pitted black olives.

Handy Tip:
Alternate the vegetables e.g. diced eggplant, pumpkin, zucchini or capsicum.

Dinner

Vegetarian Day 2 Recipes

Borscht

DIET

  • Vegetarian

COURSE

  • Dinner

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 4 beets, peeled and quartered
  • 1 carrot, roughly chopped
  • 1 parsnip, roughly chopped
  • 1 leek, roughly chopped and washed
  • 1 onion, roughly chopped
  • 3 bay leaves
  • ½ tsp. of allspice
  • ½ cup of lemon juice
  • 6 ¼ cups of vegetable stock
  • 2 tbsp. of low-fat natural yogurt
  • 1 handful of flat-leaf (Italian) parsley, roughly chopped

method

pan fryingBring vegetables, bay leaves, allspice, lemon juice and stock to a boil in a large saucepan. Reduce heat and simmer for 45 minutes.

mixer-blenderAllow to cool slightly, then remove bay leaves and puree using a blender or hand-held processor. Season to taste.

snack

Vegetarian Day 2 Recipes

Strawberry-Soy Smoothie

DIET

  • Vegetarian

COURSE

  • Snack

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 1 banana (chopped)
  • 2 cups of milk or milk substitute (almond, coconut, etc. of your choice)
  • 2 tbsp. of peanut butter
  • 2 cups of ice cubes (pile or crushed)
  • 2 tbsp. of honey or agave nectar
  • 1-2 tbsp. of unsweetened cacao powder (optional)

method

mixer-blenderBlend all of the ingredients together until the texture is smooth.

honey jarAdjust the sweetness by adding honey if necessary.

Breakfast

Vegetarian Day 1 Recipes

Cinnamon & Apple Quinoa

DIET

  • Vegetarian

COURSE

  • Breakfast

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 300 ml approximately of water
  • 90 g 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 it rest for 5 minutes.

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

lunch

Vegetarian Day 1 Recipes

Moroccan Spiced Pumpkin, Pistachio and Macadamia Dip

DIET

  • Vegetarian

COURSE

  • Lunch

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 750 g of peeled, chopped butternut pumpkin
  • ½ tsp. of cumin seeds, toasted
  • ½ cup of chopped pistachios
  • ½ cup of chopped macadamia
  • ¼ tsp. of chili paste
  • 2 tbsp. of chopped fresh coriander
  • 1 cup of water
  • 2 tbsp. of olive oil
  • 1 tbsp. of chopped coriander, extra, to serve
  • 2 small toasted wholemeal pita bread, sliced, to serve

method

kitchen ovenPreheat oven to 190 Celsius.

baking trayPlace the pumpkin in a food processor or blender with pistachios, macadamias, chili paste, coriander, water and oil and blend until smooth. Serve with extra coriander and pita bread.

mixer-blenderThis can be kept in the fridge for 3-4 days.

Dinner

Vegetarian Day 1 Recipes

Spinach Soup

DIET

  • Vegetarian

COURSE

  • Dinner

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • Spinach
  • Onion
  • Garlic
  • 1 or 2 potatoes
  • Little broth
  • Ginger
  • Dash of warm water

method

frying panSauté spinach with onion and garlic.

covered kitchen potAdd potatoes, broth and ginger. Cool until 45 minutes.

mixer-blenderPut in the blender and blend until smooth.

Add a dash of warm water.

snack

Vegetarian Day 1 Recipes

Cool as a Cucumber Smoothie

DIET

  • Vegetarian

COURSE

  • Snack

PREP TIME

Minutes

COOKING TIME

Minutes

INGREDIENTS

  • 1 medium size cucumber – peeled, seeded and sliced
  • 180 ml of light coconut milk
  • 300 g of blueberries – frozen or fresh
  • 1 tbsp. of raw honey
  • 2 tsp. of pure vanilla extract
  • 240 ml of water

method

mixer-blenderBlend all of the ingredients together until the texture is smooth.

water bottleIf too thick, add additional water to thin.