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.