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.