Breakfast

Chocolate chia pudding - 226cal/34C/16F/10.6P


Ingredients

  • 1 1/2 cups (360 ml) Almond milk/ Soy milk/ coconut milk
  • 1/3 cup (63 g) chia seeds
  • 1/4 cup (24 g) cacao or unsweetened cocoa powder
  • 3 Tbsp maple syrup
  • 1/2 tsp ground cinnamon (optional)
  • 1/4 tsp sea salt
  • optional: 1/2 tsp vanilla extract
Instructions Add all ingredients except sweetener to a mixing bowl and whisk vigorously to combine. If not blending (which I preferred!), sweeten to taste with maple syrup at this time. Let rest covered in the fridge overnight or at least 3-5 hours (or until it's achieved a pudding-like consistency). Serve chilled with desired toppings, such as fruit, granola or coconut whipped cream (for higher protein sprinkle 3tbs hemp hearts on top). Notes *Prep time does not include chilling!
Nutritional Value (1/2 of recipe)- Calories: 266 Total Carbs (g): 34 Total Fat (g): 16 Protein (g): 10.6 Credit: http://minimalistbaker.com/overnight-chocolate-chia-seed-pudding/




Ridiculously Easy Curry-Scrambled Tofu 356cal/23.3C/15.2F/36.4P (2 servings)


https://blog.fatfreevegan.com/2011/05/ridiculously-easy-curry-scrambled-tofu.html




Green Warrior Protein Smoothie 520cal/51.5C/18.1F/37.8P


Vegan, gluten-free, grain-free, no bake/raw, nut-free, refined sugar-free, soy-free Talk about a super charged meal in a glass! I use hemp hearts as the major protein source for this drink. In addition to being a complete protein source, hemp hearts also contain the ideal balance of omega 3-6-9 fatty acids and are high in fibre. They work wonderfully to make this smoothie super creamy, all without needing any banana. This smoothie also highlights one of my biggest cravings - the juicy red grapefruit - which is balanced with a sweet apple and buttery mango. If you prefer a sweeter smoothie, feel free to swap the grapefruit juice for coconut water or orange juice, or add a touch of liquid sweetener. Yield:
3 cups (1 large or 2 med. servings) Prep Time
10 Minutes Cook time
0 Minutes Ingredients: 1/2 cup (125 mL) fresh red grapefruit juice* Protein Powder Scoop 1 cup (25 g) destemmed dinosaur/lacinato kale or baby spinach** 1 large sweet apple (200 g), cored and roughly chopped 1 cup (130 g) chopped cucumber 1 medium/large stalk celery (85 g), chopped (about 3/4 cup) 3 to 4 tablespoons (30 to 40 g) hemp hearts, to taste 1/3 cup (55 g) frozen mango 2 tablespoons (4 g) packed fresh mint leaves 4 ice cubes, or as needed Directions: Juice a red grapefruit and add 1/2 cup grapefruit juice to the blender. Now add the kale (or spinach), apple, cucumber, celery, hemp, mango, mint, coconut oil (if using), and ice. Blend on high until super smooth. (If using a Vitamix, use the tamper stick to push it down until it blends). You can add a bit of water if necessary to get it blending. Pour into a glass and enjoy immediately! This makes enough for a large glass with some leftover so you can also divide it into two servings and save one for later. Tips: * Feel free to sub the grapefruit juice with orange juice or coconut water if a sweeter smoothie is desired. ** I use dinosaur/lacinato kale because it has a milder flavour than regular curly kale. Feel free to use baby spinach too. Nutritional Value (1 Large Serving)- Calories: 516 Total Carbs (g): 51.5 Total Fat (g): 18.1 (g) Protein (g): 37.8




Overnight oats 444cal/58.1C/11.0F/12.8P


Vegan, gluten-free, no bake/raw, oil-free, refined sugar-free, soy-free Vegan Overnight Oats are the time-crunched person’s breakfast secret weapon, since they take just a couple minutes to make at night before bed. When you mix together rolled oats, chia seeds, and almond milk, the chia seeds absorb the milk and the oats soften, creating an effortless chilled porridge. Place it in the fridge at night and forget about it until morning, when you’ll wake up to a cool, creamy bowl of oats that’s just perfect in the spring or summer. This is my go-to overnight oats recipe, but feel free to change up the fruit and other mix-ins as you like. Yield
1 bowl Soak time
overnight or 2 hours Prep Time
5 Minutes Cook time
0 Minutes Ingredients: 1 large ripe/spotty banana, mashed 2 tablespoons chia seeds 1/4 teaspoon cinnamon 1/2 cup gluten-free rolled oats 3/4 cup almond milk 1/4 teaspoon pure vanilla extract (optional) Suggested Toppings: Granola Fresh fruit Coconut flakes Pure maple syrup Cinnamon Nuts and seeds Banana soft serve Directions: In a small bowl, mash the banana until almost smooth. Now stir in the chia seeds and cinnamon until combined. Stir in the oats, almond milk, and vanilla (if using). Cover and refrigerate overnight, or a minimum of 2 hours. In the morning, stir the oat mixture to combine. If your Vegan Overnight Oats have a runny consistency even after they soak, simply stir in an additional 1 tablespoon chia seeds and place the mixture back in the fridge until it has thickened up. If the oat mixture is too thick, simply add a splash of milk and stir to combine. Nutritional Value (1 Serving)- Calories: 444 Total Carbs (g): 58.1 Total Fat (g): 11.0 (g) Protein (g): 12.8 Credit: http://ohsheglows.com/2015/07/22/vegan-overnight-oats/




Tofu Scramble with kale and sweet potato 420cal/42C/14F/42P (2 servings)


https://blog.fatfreevegan.com/2012/02/simple-scrambled-tofu-and-kale-with-sweet-potato-fries.html




Smoothie bowl 392cal/47.5C/2.5F/2.5P


Prep time 5 mins Total time 5 mins Recipe type: Breakfast Cuisine: Vegan, Gluten Free Serves: 1-2 Ingredients SMOOTHIE BOWL 1 heaping cup (160 g) organic frozen mixed berries 1 (100 g) small ripe banana, sliced and frozen 2-3 Tbsp (30-45 ml) light coconut or almond milk, plus more as needed optional: 1 scoop plain or vanilla protein powder of choice* TOPPINGS 1 Tbsp (5 g) shredded unsweetened coconut (desiccated) 1 Tbsp (12 g) chia seeds 1 Tbsp (10 g) hemp seeds optional: Fruit Instructions Add frozen berries and banana to a blender and blend on low until small bits remain. Add a bit of coconut or almond milk and protein powder (optional), and blend on low again, scraping down sides as needed, until the mixture reaches a soft serve consistency (see photo). Scoop into 1-2 serving bowls and top with desired toppings (optional). I prefer chia seeds, hemp seeds, and coconut, but strawberries, granola and a nut or seed butter would be great here, too! Best when fresh, though leftovers keep in the freezer for 1-2 weeks. Let thaw before enjoying. Nutrition Information- Serving size: 1 Smoothie bowl without toppings Calories: 392 Total Carbs (g): 47.5 (g) Total Fat (g): 2.5 (g) Protein: 2.8 (g) Credit: http://minimalistbaker.com/favorite-smoothie-bowl-5-minutes/




Chocolate chia pudding 226cal/34C/16F/10.6P


Serves: 4 Ingredients 1 1/2 cups (360 ml) Almond milk/ Soy milk/ coconut milk 1/3 cup (63 g) chia seeds 1/4 cup (24 g) cacao or unsweetened cocoa powder 3 Tbsp maple syrup 1/2 tsp ground cinnamon (optional) 1/4 tsp sea salt optional: 1/2 tsp vanilla extract Instructions Add all ingredients except sweetener to a mixing bowl and whisk vigorously to combine. If not blending (which I preferred!), sweeten to taste with maple syrup at this time. Let rest covered in the fridge overnight or at least 3-5 hours (or until it's achieved a pudding-like consistency). Serve chilled with desired toppings, such as fruit, granola or coconut whipped cream (for higher protein sprinkle 3tbs hemp hearts on top). Notes *Prep time does not include chilling!
Nutritional Value (1/2 of recipe)- Calories: 266 Total Carbs (g): 34 Total Fat (g): 16 Protein (g): 10.6 Credit: http://minimalistbaker.com/overnight-chocolate-chia-seed-pudding/




Banana and hemp seed pudding 185cal/31.9C/5.1F/4.6P


Serves: 3 Ingredients 2 just ripe (not overripe) bananas, peeled (if too ripe, the flavor can be overwhelming) 2 cups (300 g) organic berries* (fresh or if frozen, thawed) 2 Tbsp (30 ml) light coconut milk (or almond milk) optional: maple syrup or pitted dates to taste 2 Tbsp (20 g) hemp seeds* 2 Tbsp (24 g) chia seeds 1/8 tsp ground cinnamon Instructions Add bananas, berries, and coconut milk to a food processor and mix to combine. Then taste and adjust sweetness if needed, adding either maple syrup or pitted dates (optional) and blending to combine. Next add hemp seeds, chia seeds, and cinnamon and pulse to combine. Transfer to 3-4 serving dishes. Cover and refrigerate to chill for at least 2 hours, preferably overnight. Will keep in the refrigerator for 3-4 days. Notes *For the berries, I used Trader Joe’s organic berry medley, which has blueberries, blackberries, raspberries, and strawberries.
*Hemp seeds can be difficult to digest for some people. If you have trouble tolerating them, sub an additional 1-2 Tbsp chia seeds, or flax seed meal.
Nutritional Value (1/3 of total Serving)- Calories: 185 Total Carbs (g): 31.9 Total Fat (g): 5.1 Protein (g): 4.6 Credit: http://minimalistbaker.com/banana-hempseed-berry-pudding/




Breakfast tacos 518cal/64C/22F/21P


Prep time 15 mins Cook time 15 mins Total time 30 mins Simple, 30-minute vegan breakfast tacos with a spicy tofu scramble and hearty black beans topped with veggies, creamy avocado and pomegranate arils! Healthy, filling and so delicious. Author: Minimalist Baker Recipe type: Breakfast, Vegan Cuisine: Mexican Serves: 2 Ingredients TACOS 8 ounces firm tofu 1 cup cooked black beans 1/4 red onion, diced 1 cup fresh cilantro, chopped 1 ripe avocado, sliced (or sub guacamole) 1/2 cup salsa for serving (hot sauce also optional) 1 lime sliced, for serving 1/4 cup pomegranate arils Corn tortillas (2 per person) TOFU SEASONING 3/4 tsp garlic powder 1/2 tsp chili powder 1 tsp cumin 1/8 tsp sea salt 1 Tbsp salsa 1 Tbsp water Instructions Wrap tofu in a clean, absorbent towel and place something heavy on top, such as a cast iron skillet, while prepping toppings. Cook black beans in a small saucepan over medium heat until bubbly, then reduce heat to simmer and set aside. If unsalted/unseasoned, add a pinch of salt, cumin, chili powder and garlic powder. Add dry tofu spices + salsa to a small bowl and add enough water to make a pourable sauce. Set aside. Heat a large skillet over medium heat and unwrap tofu. Use a fork to crumble. Once the pan is hot, add 1-2 Tbsp oil of choice and the tofu. Stir fry for 4-5 minutes to brown. Then add seasoning and toss to coat. Continue cooking until browned and fragrant - about 5-10 minutes - stirring frequently. Set aside. To serve, warm tortillas in the microwave wrapped in a damp paper towel or in a 250 degree oven (optional). Top tortillas with tofu scramble, black beans, onion, avocado, cilantro, salsa, fresh lime juice and pomegranate arils (or desired toppings). Serve immediately with fruit. Notes *Nutrition is a rough estimate for 1 of 4 generously filled tacos. Nutrition Information Serving size: 1 Person Calories: 518 Total Carbs (g): 64 (g) Total Fat (g): 22 (g) Total Protein: 21 (g) Credit: http://minimalistbaker.com/easy-vegan-breakfast-tacos/




Chickpea omelette 288cal/36C/9F/18P (2 servings)​​


https://blog.fatfreevegan.com/2014/12/chickpea-omelet-mix.html




5-INGREDIENT BUCKWHEAT CREPES 71cal/8C/3F/1P


https://minimalistbaker.com/5-ingredient-buckwheat-crepes/





Lunch + Dinner

Spring Rolls 274cal/25C/12F/6.5P


Prep time 15 mins Cook time 15 mins Total time 30 mins 30-minute Vietnamese-inspired spring rolls with fast crispy tofu and a savory-sweet almond butter dipping sauce. Flavorful, crisp, delectable, and so fresh and perfect for spring and summer. Recipe type: Appetizer, Main Cuisine: Vegan, Vietnamese Serves: 4 (8 spring rolls total) Ingredients Spring Rolls 1/2 cup each julienned carrots, red pepper and cucumber 1 bunch fresh cilantro 1 bunch fresh mint 4 ounces vermicelli or rice noodles (the thinner the better) 8-10 Rice Spring Roll Papers Almond Butter Dipping Sauce 1/3 cup salted creamy almond butter 1 Tbsp reduced sodium soy sauce (GF if gluten free) 1-2 Tbsp brown sugar, agave or honey if not vegan (depending on preferred sweetness) 1 Tbsp fresh lime juice 1/2 tsp chili garlic sauce Hot water to thin Crispy Tofu 8 ounces extra firm tofu, drained and thoroughly dried/pressed 4 Tbsp sesame oil, divided 3 Tbsp cornstarch 2.5 Tbsp almond butter dipping sauce 1 Tbsp reduced sodium soy sauce 1 Tbsp brown sugar or agave nectar Instructions Start by preparing rice noodles in boiling hot water for about 10 minutes (read instructions on package), then drain and set aside. Meanwhile, heat a large skillet over medium heat and cut pressed tofu into small rectangles. Toss in 3 Tbsp cornstarch and flash fry in ~3 Tbsp sesame oil, flipping on all sides to ensure even browning – about 5 minutes. Remove from skillet and set aside. Prep veggies and prepare almond butter sauce by adding all sauce ingredients except water to a small mixing bowl and whisk to combine. Add enough hot water to thin until a pourable sauce is achieved. Adjust flavors as needed (I often add a little more chili garlic sauce and brown sugar). To add more flavor to the tofu, transfer ~2.5 Tbsp of the sauce to a small bowl and add an additional Tablespoon each of soy sauce, sesame oil and brown sugar (or agave) and whisk to combine. Add tofu back to the skillet over medium heat and add “sauce/glaze,” stirring to coat. Cook for several minutes or until all of the sauce is absorbed and the tofu looks glazed, stirring frequently (see photos). Set aside with prepared veggies and vermicelli noodles. To assemble spring rolls, pour very hot water into a shallow dish or skillet and immerse rice paper to soften for about 10-15 seconds. Transfer to a damp cutting board or damp towel and gently spread out edges into a circle. It may take a little practice, so don’t feel bad if your first few attempts are a fail! To the bottom third of the wrapper add a small handful of vermicelli noodles and layer carrots, bell peppers, cucumber, fresh herbs and 2-3 pieces of tofu on top (see photo). Gently fold over once, tuck in edges, and continue rolling until seam is sealed. Place seam-side down on a serving platter and cover with damp warm towel to keep fresh. Repeat until all fillings are used up – about 8-10 spring rolls total. Serve with almond butter sauce and sriracha or hot sauce of choice. I like to mix mine and go dip happy. Leftovers store well individually wrapped in plastic wrap, though best when fresh. Nutrition Information- Serving size: 1 roll with dipping sauce Calories: 274 Total Carbs (g): 25 (g) Total Fat (g): 12 (g) Protein: 6.5 (g) Credit: http://minimalistbaker.com/vietnamese-spring-rolls-with-crispy-tofu/




Hummus 157cal/12.9C/10F/5.2P


Prep time 1 min Cook time 4 mins Total time 5 mins 6-ingredient hummus that comes together in 5 minutes and magically transformed into the best hummus thanks to the MICROWAVE! Trust me. It’s the best hummus I’ve ever made at home! Recipe type: Appetizer Cuisine: Mediterranean, Vegan, Gluten Free Serves: 8 Ingredients 1 15-ounce can chickpeas, NOT drained 2-4 cloves garlic (depending on how garlicky you prefer it) 1/2 cup tahini 2 Tbsp fresh lemon juice 3/4 – 1 tsp sea salt, depending on how salty you prefer it 1-2 Tbsp extra virgin olive oil Instructions Microwave undrained chickpeas and whole garlic cloves in a mixing bowl for 4-5 minutes. Add to blender or food processor and process with lemon juice, salt and tahini. Stream in olive oil while mixing. Process until smooth and creamy, scraping down sides as needed. Taste and adjust seasonings as you prefer. I find 3/4 tsp salt to be the perfect amount. Garnish with a little more olive oil and paprika, and serve with veggies, crackers and pita. Leftovers keep in the refrigerator for up to 1 week or more. It tastes even better refrigerated, as it has time to thicken up and develop in flavor. Nutrition Information- Serving size: ¼ cup Calories: 157 Total Carbs (g): 12.9 (g) Total Fat (g): 10 (g) Protein: 5.2 (g) Credit: http://minimalistbaker.com/best-ever-5-minute-microwave-hummus/




Mediterranean Baked Sweet Potatoes 313cal/60C/5F/8.5P


Prep time 5 mins Cook time 25 mins Total time 30 mins Simple, 30 minute baked sweet potatoes topped with roasted chickpeas, a simple garlic-herb sauce and a parsley-tomato salad. Delicious, fresh, healthy, and naturally vegan and gluten free. Recipe type: Entree Cuisine: Vegan, Gluten Free, Mediterranean Serves: 4 Ingredients 4 medium sweet potatoes* (~140 g each) 1 15-ounce (425 g) can chickpeas, rinsed and drained 1/2 Tbsp olive oil 1/2 tsp each cumin, coriander, cinnamon, smoked (or regular) paprika optional: Pinch of sea salt or lemon juice GARLIC HERB SAUCE 1/4 cup (60 g) hummus (or tahini) juice of 1/2 lemon (~1 Tbsp) 3/4 - 1 tsp dried dill (or sub 2-3 tsp fresh) 3 cloves garlic, minced (1 1/2 Tbsp or 9 g) Water or unsweetened almond milk to thin optional: Sea salt to taste (I didn’t need any) TOPPINGS optional 1/4 cup (45 g) cherry tomatoes, diced 1/4 cup (15 g) chopped parsley, minced 2 Tbsp (30 ml) lemon juice Chili garlic sauce Instructions Preheat oven to 400 degrees and line a large baking sheet with foil. Rinse and scrub potatoes and cut in half length wise. This will speed cooking time. Otherwise leave whole and bake longer (approximately double the time (45 min - 1 hour). Toss rinsed and drained chickpeas with olive oil and spices and place on a foil-lined baking sheet. Rub the sweet potatoes with a bit of olive oil and place face down on the same baking sheet (or another baking sheet depending on size). While the sweet potatoes and chickpeas are roasting, prepare your sauce by adding all ingredients to a mixing bowl and whisking to combine, only adding enough water to almond milk to thin so it’s pourable. Taste and adjust seasonings as needed. Add more garlic for more zing, salt for savoriness, lemon juice for freshness, and dill for a more intense herb flavor. I found mine didn’t need anything else. NOTE: If you don’t have hummus, tahini (which you can DIY!) will make a great base substitution for the sauce - just adjust the seasonings to accommodate the lack of flavor tahini provides. Also prepare the parsley-tomato topping by tossing tomato and parsley with lemon juice and setting aside to marinate. Once sweet potatoes are fork tender and the chickpeas are golden brown - roughly 25 minutes - remove from oven. For serving, flip potatoes flesh-side up and smash down the insides a little bit. Then top with chickpeas, sauce and parsley-tomato garnish. Serve immediately. Additional side ideas might include Hummus, Pita Chips, Baba Ganoush, or Persian Eggplant Dip. Enjoy! Nutrition Information- Serving size: 1 of 4 Calories: 313 Total Carbs (g): 60 (g) Total Fat (g): 5 (g) Protein: 8.6 (g) Credit: http://minimalistbaker.com/mediterranean-baked-sweet-potatoes/




Buddha Bowl 449cal/68.8C/25.4F/22P


Prep time 1 hour 5 mins Cook time 1 hour 15 mins Total time 2 hours 20 mins Recipe type: Entrée Cuisine: Vegan, Gluten Free Serves: 4 Ingredients CHICKPEAS 1 cup (200 g) dry chickpeas Water 1/2 tsp sea salt QUINOA 1 Tbsp olive, grapeseed, or avocado oil (or coconut) 1 cup (184 g) white quinoa, well rinsed 1 3/4 cup (420 ml) water Healthy pinch sea salt KALE 1 large bundle curly (dinosaur) kale, rinsed and torn into large pieces TAHINI SAUCE 1/2 cup (120 g) tahini (raw or roasted) 1/4 tsp sea salt 1/4 tsp garlic powder 1/4 cup (60 ml) water FOR SERVING optional but recommended Fresh lemon juice Instructions Either soak chickpeas overnight in cool water (for 6-8 hours) or use the quick soak method: Add rinsed chickpeas to a large pot and cover with 2 inches water. Bring to a boil over high heat, boil for 1 minute, then turn off heat, cover, and let soak for 1 hour. Then drain, rinse and add back to pot. To cook soaked chickpeas, add to a large pot and cover with 2 inches water. Bring to a boil over high heat, then reduce heat to a simmer, add salt and stir, and cook uncovered for 40 minutes - 1 hour 20 minutes (depending on the size/freshness of your beans). Sample a bean at the 40-minute mark to see how tender they are. You're looking for a just tender bean with a tiny bit of bite, and the skins will start to show signs of peeling (don't go too mushy!). Once cooked, drain beans and set aside and sprinkle with a bit more salt. In the last 30 minutes of the beans cooking, start your quinoa by heating a medium saucepan over medium heat. Once hot, add oil and rinsed quinoa. Toast for 2-3 minutes, stirring frequently. This will allow some of the water to evaporate and add a nice toasty flavor. Add water and increase heat to medium-high/high to bring to a boil. Once boiling, reduce heat to low (simmer), cover, and cook for 18-22 minutes, or until the quinoa is tender and the water has completely absorbed. Then remove from heat and loosely drape the pot with a towel or paper towel to continue absorbing any excess moisture. Prepare dressing by adding tahini, sea salt and garlic powder to a small mixing bowl and whisking to combine. Then add water a little at a time until it forms a pourable sauce. Lastly, steam kale. Add 1/2 inch water to a medium saucepan and bring to a simmer over medium heat. Insert a steamer basket and the kale and cover. Steam for 1-2 minutes, or until kale is vibrant in color and slightly wilted. Immediately remove the kale from the heat and transfer to a small dish for serving. To serve, divide quinoa, chickpeas and kale between serving bowls and top with tahini sauce. Add a splash of fresh lemon juice for more flavor and a bit of acidity (highly recommended). Best when fresh, though leftover sauce, quinoa, and chickpeas can be stored separately in the refrigerator up to 4 days. Kale is best when (steamed) fresh. Nutrition Information- Serving size: 1/4 of the recipe Calories: 449 Total Carbs (g): 68.8 (g) Total Fat (g): 25.4 (g) Protein: 22 (g) Credit: http://minimalistbaker.com/quinoa-chickpea-buddha-bowl/




Burrito Bowl 616cal/110.6C/22F/10.2P


3 servings Prep Time
25 Minutes Cook time
20 Minutes Ingredients: For the burrito bowl: 1 cup dry white long-grain rice (or rice of choice) 1 tablespoon refined coconut oil or vegan butter* Salsa, as needed Sliced green onion, for garnish Sliced grape tomatoes, for garnish (optional) For the Spicy Black Beans: 2 tablespoons refined coconut oil or extra-virgin olive oil 1 cup diced sweet onion 4 medium garlic cloves, minced 3/4 to 1 cup chopped fresh tomatoes 1 teaspoon chili powder 1 teaspoon garlic powder 1 teaspoon dried oregano 1/4 teaspoon cayenne pepper (optional) 1/2 plus 1/8 teaspoon fine sea salt, or to taste 2 1/2 tablespoons tomato paste 1 (14-ounce) can black beans, drained and rinsed 1/2 cup unpacked cilantro, large stems removed and finely chopped For the Avocado-Lime Sauce (makes heaping 1/2 cup): 1 large garlic clove 1 large avocado, pitted 1 tablespoon fresh lime juice, plus more to taste 1 tablespoon water 1/4 teaspoon fine sea salt, or to taste Directions: For the rice: Add the rice and 1 tablespoon of oil or butter into a medium pot along with 2 cups of water. Increase heat to medium-high and bring to a simmer. Immediately reduce the heat to low-medium, and cover with a lid. Cook the rice until it’s tender and the water is absorbed. For white long-grain rice this will take 13 to 20 minutes, but please follow the directions on your specific package for best results. Meanwhile, prepare the Spicy Black Beans: In a large wok or skillet, add the oil and melt it over medium heat. Stir in the onion and garlic, along with a pinch of salt, and sauté for about 5 to 6 minutes, until softened. Stir in the chopped tomatoes, chili powder, garlic powder, dried oregano, cayenne (if using), and 1/2 teaspoon of salt. Continue sautéing for another 3 to 5 minutes (increasing/reducing heat if necessary), until the tomato softens. Now stir in the tomato paste and drained and rinsed black beans. Cook for a few more minutes until heated throughout. Taste and add more salt if desired. Stir in the cilantro. You can leave the mixture over low heat until ready to serve or simply turn off the heat and reheat before serving. For the Avocado-Lime Sauce: Mince the garlic clove in a mini food processor (or use a regular size processor, if necessary). Now add the avocado flesh, lime juice, water, and salt. Process until smooth. Taste and adjust lime juice if desired. I usually add another teaspoon. When the rice is ready, reheat the bean mixture, if necessary. Divide the rice between 2 to 3 bowls. Top each with a couple scoops of the hot black bean mixture, and a large spoonful of both the salsa and the Avocado-Lime Sauce. Garnish with sliced green onion and optional sliced grape tomatoes. Serve immediately. Nutrition Information- Serving size: 1 serving (Out of 3) Calories: 616 Total Carbs (g): 110.5 (g) Total Fat (g): 21.9 (g) Protein: 10.2 (g) Credit: http://ohsheglows.com/2015/11/02/diy-burrito-bowl/




Quinoa Salad 449cal/51C/25F/11P


Prep time 15 mins Cook time 15 mins Total time 30 mins Recipe type: Salad Cuisine: Vegan, Mexican Serves: 2-3 Ingredients SALAD 5-6 cups Mixed Greens 1 cup cooked quinoa (red or white)* 1/2 cup fresh or canned corn 1 cup cooked black beans (seasoned with equal pinches sea salt, cumin, chili + garlic powder) 1/4 cup red onion, diced 1 orange, segmented 1/2 ripe avocado, chopped 1/4 cup fresh cilantro, chopped or torn DRESSING 1/2 ripe avocado 1 large lime, juiced (~4 Tbsp) 3 Tbsp orange juice 1-2 tsp sweetener of choice (maple syrup, agave.) 1-2 tsp hot sauce 1/4 tsp cumin powder 1/8 tsp chili powder (or sub extra hot sauce or chipotle powder) Healthy pinch each sea salt and black pepper 1 Tbsp fresh minced cilantro (optional) 3-4 Tbsp extra virgin olive oil or avocado oil Instructions Begin preparing quinoa first by thoroughly rinsing 1/2 cup quinoa in a fine mesh strainer, then bringing to a boil with 1 cup water in a small saucepan. Once boiling, reduce heat to simmer, cover and cook on low for 15-20 minutes. Meanwhile, prepare salad ingredients by chopping vegetables, segmenting orange, and warming black beans and seasoning with salt, cumin, chili and garlic powder. Prepare dressing by adding all ingredients to a blender or food processor and blending until creamy and smooth, scraping down sides as needed. Taste and adjust seasonings as needed. I added more hot sauce, orange juice and salt. TIP: if you prefer a vinaigrette, leave out the avocado and simply whisk all ingredients together in a bowl. Taste and adjust seasonings as needed. Either plate salad and serve with dressing on the side, or toss with dressing before serving. Pairs well with salsa, fresh lime juice and tortilla chips. Leftovers keep for up to a few days, though best when fresh. Nutrition Information- Serving size: 1/3 of the recipe Calories: 449 Total Carbs (g): 51 (g) Total Fat (g): 25 (g) Protein: 11 (g) Credit: http://minimalistbaker.com/mexican-quinoa-salad-with-orange-lime-dressing/




Red Lentil Chilli 320cal/52.4C/6.8F/15.9P


Prep time 10 mins Cook time 45 mins Total time 55 mins Hearty red lentil chili made in 1 pot with simple ingredients! A smoky, flavorful, protein- and fiber-rich plant-based meal perfect for cold nights and feeding a crowd. Ingredients 2 Tbsp (30 ml) grape seed or coconut oil 1 white or yellow onion, diced (110 g) 1 red pepper, diced (119 g) 1/2 tsp each sea salt and black pepper, divided (plus more to taste) 1 jalapeño, diced with seeds 4 cloves garlic (2 Tbsp or 12 g) 3 Tbsp (24 g) chili powder, divided 2 Tbsp (14 g) ground cumin, divided 1 tsp smoked paprika 2 15-ounce (425 g) cans diced tomatoes (if unsalted, add more sea salt) 3 Tbsp (50 g) tomato paste 1 3/4 cup (420 ml) water, plus more as needed 3/4 cup (148g) dry red lentils, thoroughly rinsed in cold water + drained 1 15-ounce (425 g) can kidney beans, slightly drained 1 15-ounce (425 g) can black beans, slightly drained 1Tbsp maple syrup optional: 1 15-ounce (425 g) can corn, drained Instructions Heat a large pot over medium heat. Once hot, add oil, onion, and red pepper. Season with a healthy pinch each salt and pepper and stir. Sauté for 3-4 minutes, stirring frequently. Add jalapeño and garlic to a mortar and pestle and crush into a rough paste (alternatively, blend in a small food processor, or finely mince). Add to the pot with onion and red pepper, and season with another pinch salt and pepper. Add 2 Tbsp chili powder, 1 Tbsp cumin, paprika, diced tomatoes, tomato paste, and water, and stir to combine. Bring to a low boil over medium high heat. Once boiling, add lentils and reduce heat to medium-low or low, so it's at a gentle simmer. You want to see bubbles, but you don't want it boiling. Cook for 15 minutes, or until lentils are mostly tender. As it's cooking you may need to add more water if the mixture is looking too dry and the lentils aren't submerged (I didn't find that necessary). Next add kidney beans, black beans, 1/4 tsp each salt and pepper, and remaining 1 Tbsp cumin, and 1 Tbsp chili powder, and stir to combine. Bring to a simmer over medium heat, then reduce heat slightly to low (or medium-low), add corn (optional), cover, and gently simmer for 20 minutes to meld the flavors together. Stir occasionally. Taste and adjust seasonings as needed, adding more chili powder or cumin for smokiness, salt for saltiness, or a little coconut sugar to balance the heat and draw out the other flavors. Serve as is, or garnished with fresh jalapeño, cilantro, red onion, and/or avocado (optional). Store leftovers in the refrigerator up to 4 days, and in the freezer up to 1 month. Reheat on the stovetop, or in the microwave. Nutrition Information- Serving size: 1/6 of total Calories: 320 Total Carbs (g): 52.4 (g) Total Fat (g): 6.8 (g) Protein: 15.9 (g) Credit: http://minimalistbaker.com/1-pot-red-lentil-chili/




Chickpea Shakshuka 226cal/36.3C/5.1F/8.8P


Savory, flavorful shakshuka with chickpeas made in 1 pot in 30 minutes! A hearty yet healthy dish suitable for breakfast, lunch or dinner! Serves: 4 cups (4-6 servings) Ingredients: SHAKSHUKA 1 Tbsp (15 ml) olive or avocado oil 1/2 cup (57 g) diced white onion or shallot 1/2 red bell pepper, chopped 3 cloves garlic, minced (1 1/2 Tbsp or 9 g) 1 28-ounce (793 g) can tomato puree OR diced tomatoes with salt 3 Tbsp (60 g) tomato paste 1 Tbsp (12 g) coconut sugar or maple syrup (or stevia to taste) Sea salt to taste 2 tsp smoked or sweet paprika 1 tsp ground cumin 2 tsp chili powder 1/4 tsp ground cinnamon optional: Pinch cayenne pepper optional: Pinch each cardamom and coriander 1 1/2 15-ounce (425 g) cans (~2 cups) cooked chickpeas, rinsed and drained optional: 4-5 kalamata, green or olives, pitted and halved Instructions Heat a large rimmed metal or cast iron skillet over medium heat. Once hot, add olive oil, onion, bell pepper and garlic. Sauté for 4-5 minutes, stirring frequently, until soft and fragrant. Add tomato puree or diced tomatoes, tomato paste, coconut sugar, sea salt, paprika, cumin, chili powder, cinnamon, cayenne pepper (optional), and cardamom and coriander (optional). Stir to combine. Bring to a simmer over medium heat and cook for 2-3 minutes, stirring frequently. If you're OK with a chunkier texture, leave as is. Or, scoop 3/4 of the sauce in the blender and blend until smooth for a creamier result! Add chickpeas and olives (optional). Stir to combine, then reduce heat to medium-low and simmer for 15-20 minutes to allow the flavors to develop and marry with the beans. Taste and adjust seasonings as needed, adding more cumin or paprika for smokiness, cayenne for heat, coconut sugar for sweetness, cardamom and coriander for earthiness (or slight curry flavor), or chili powder for smoke/heat. Serve as is, or with bread, pasta or rice. I loved this alongside a kale salad, and it went especially well over gluten-free pasta! Garnish with fresh lemon juice, additional olives, and cilantro or parsley for extra flavor (optional). Store leftovers covered in the refrigerator up to 4 days, or in the freezer up to 1 month. Reheat on the stovetop until completely warmed through. Nutritional Value (: 1/6th of recipe)- Calories: 211 Total Carbs (g): 36.3 Total Fat (g): 5.1 Protein (g): 8.8 Credit: http://minimalistbaker.com/1-pot-chickpea-shakshuka/




Pad Thai Spring Rolls 204cal/30C/2.9F/6.6P


Prep time 15 mins Cook time 40 mins Total time 55 mins Recipe type: Entree, Snack Cuisine: Vegan, Thai Serves: 4 (8 rolls) Ingredients SPRING ROLLS 14 ounces (396 g) extra firm tofu 8 ounces (226 g) white or brown rice noodles 8-10 white or brown rice spring roll papers (I love Banh Trang brand) 2 cups thinly sliced carrots 1 large handful fresh cilantro SAUCE 3 Tbsp (45 ml) tamari or soy sauce + more for tofu 3-4 Tbsp (36-48 g) coconut sugar or maple syrup (or sub brown sugar or honey if not vegan) 1/2 lime, juiced (~1 Tbsp, 15 ml) 1-2 tsp chili garlic sauce + more for tofu FOR SERVING optional Peanut Sauce Sriracha Instructions Preheat oven to 400 degrees F and line a baking sheet with parchment paper. Wrap tofu in a clean towel. Set something heavy on top - such as a cast iron pan - to press out liquid for 15 minutes. Then cut into 1/2-inch wide rectangular strips. Arrange tofu on the baking sheet, giving each piece some space so it can firm up. Bake for 28-30 minutes to dry and firm the tofu. For softer tofu, bake for 20 minutes. For firmer, bake for 30-35 minutes. Set aside. In the meantime, prep carrots, cilantro, and cook rice noodles according to package instructions, then drain and set aside. To make the sauce, add tamarind, tamari, coconut sugar, lime and chili garlic sauce to a small saucepan and bring to a simmer over medium heat. Once it begins bubbling, lower heat to low and cook for 3-4 minutes, stirring frequently. Taste and adjust seasonings as needed, adding more tamari or soy sauce for saltiness, chili garlic for heat, coconut sugar or maple syrup for sweetness, or lime for acidity. You want it pretty flavorful with a balance of salty, sweet and sour, so don’t be shy! Remove from heat and set aside. Heat a large skillet over medium heat. Once hot, add baked tofu and 1 tsp each chili garlic sauce and tamari or soy sauce, plus 1 Tbsp of the Pad Thai sauce. Sauté, stirring frequently, for 1-2 minutes. Remove from pan and set aside. Add cooked noodles to the still-hot pan over medium heat and add remaining Pad Thai sauce. Use tongs to disperse sauce and toss noodles. Cook for 1-2 minutes, then remove from heat and set aside. Assemble a station for preparing the spring rolls with a shallow bowl or plate (for dunking the rice paper), bring a kettle or pot of water to a boil (to cook the rice paper with), and a clean work surface (such as a large cutting board). Gather all ingredients and add hot water to the shallow bowl or pan. Let it cool for 1-2 minutes, then add 1 rice paper at a time and cook/soften for 45 seconds to 1 minute. You’ll know it’s ready when you touch it and it swirls around in the water. Lift and let excess water drip off, then transfer to your clean work surface. Top with pad thai noodles, tofu, carrots and cilantro, then roll over once, tuck in sides, and continue rolling all the way up. Place seam-side down on a serving plate or baking sheet and cover with a damp, room temperature towel to keep fresh. Continue until all spring rolls are prepared - about 8. Serve as is with a bit more chili garlic sauce or Sriracha! Another great addition is peanut, almond, or cashew butter sauce (see links to variations/recipes above). Best when fresh, though leftovers keep covered in the refrigerator for 2-3 days. Nutrition Information- Serving size: 1 spring roll Calories: 204 Total Carbs (g): 30 (g) Total Fat (g): 2.9 (g) Protein: 6.6 (g) Credit: http://minimalistbaker.com/pad-thai-spring-rolls/




Lentil Soup 428.8cal/62.4C/10F/22.3P


Prep Time
15 Minutes
Cook time
1 hour Ingredients: 2 cups dry orange lentils 1 Big diced onion 1 celery stick, diced 2 carrots, diced 300gr spinach 3 Garlic cloves, crushed 800ml can of Diced tomatoes 10 cups of water 1L of vegetable broth Spices: 1 tbsp. curry powder 1 tbsp. dill 1 tsp. black pepper ½ tsp. of chilli powder 1 tbsp. paprika ½ tbsp. basil ½ tsp. turmeric Salt to taste Directions: In a large soup pot, heat oil over medium heat. Add onions, cook and stir until onion is tender and golden (5-10minutes). Add lentils and all the other ingredients, but the spices and the spinach. Bring to a boil. Reduce heat, and simmer for at least 1 hour. (make sure Add spices, Stir in the spinach, and cook until it wilts. Add salt to taste. Nutrition Information- Serving size: 1 serving (Out of 3) Calories: 354.3 Total Carbs (g): 62.4 (g) Total Fat (g): 10 (g) Protein: 22.3 (g)




Beefless Chili 450cal/65.5C/4F/36.6P


Prep Time
15 Minutes
Cook time
45 min Ingredients: 1 Gardein beefless ground 1 Big diced onion 2 yellow/green bell peppers 800ml can of pinto/black beans 3 Garlic cloves, crushed 800ml can of Diced tomatoes 400ml can of tomato sauce 1 big jalapeno, minced 1 cup of water Spices: 1 tsp. black pepper ½ tbsp. of chilli powder 1 tbsp. paprika ½ tbsp. basil 1 tbsp. oregano ½ tsp. turmeric ¼ tsp. cayenne pepper Salt to taste Directions: In a large soup pot, heat oil over medium heat. Add onions, cook and stir until onion is tender and golden (5-10minutes). Add the bell pepper, jalapeno, cook and stir for additional 10min Add beefless ground, garlic, beans, cook and stir for additional 5min Add tomato sauce, diced tomatoes, water and spices, Bring to a boil. Reduce heat, and simmer for at least 25min-35min Add salt to taste Nutrition Information- Serving size: 1 serving (Out of 4) Calories: 450 Total Carbs (g): 65.5 (g) Total Fat (g): 4 (g) Protein: 36.6 (g)




Green Beans With Edamame 233cal/25.8C/6.8F/17.3P


Ingredients: 1kg of frozen green beans 1 Big diced onion 1kg of frozen peeled Edamame 2 Garlic cloves, crushed 1 cup of water Spices: Black pepper to taste Salt to taste Directions: In a large pot, heat oil over medium heat. Add onions, cook and stir until onion is tender and golden (5-10minutes). Add the Green beans, and ½ cup of water cover and cook for 15min, and stir occasionally. Add the Edamame, garlic, black pepper and ½ cup of water cover and cook for 10min-15min, and stir occasionally. Add salt to taste Nutrition Information- Serving size: 1 serving (Out of 6) Calories: 207 Total Carbs (g): 25.8 (g) Total Fat (g): 6.8 (g) Protein: 17.3 (g)




QUINOA SPRING ROLLS WITH CASHEW DIPPING SAUCE 253cals/38C/7.8F/8.3P


https://minimalistbaker.com/quinoa-spring-rolls-with-cashew-dipping-sauce/




BANH MI SPRING ROLLS 147cal/20C/1.9F/4P


https://minimalistbaker.com/bahn-mi-spring-rolls/




ASIAN QUINOA SALAD (30 MINUTES!) 309cal/34.6C/15.8F/12.2P


https://minimalistbaker.com/asian-quinoa-salad/




ROASTED BROCCOLI SWEET POTATO CHICKPEA SALAD 584cal/82.9C/22.1F/23.8P


https://minimalistbaker.com/roasted-broccoli-sweet-potato-chickpea-salad/




30-MINUTE QUINOA “FRIED RICE” 299cal/47.6C/8.6F/8.5P


https://minimalistbaker.com/30-minute-quinoa-fried-rice/




1-POT YELLOW CHICKPEA CAULIFLOWER CURRY 297cal/36.1C/13.1F/9.7P


https://mail.google.com/mail/u/1/#inbox/FMfcgxvxBXrxgmdNHgTTrMPsQPGGxrxG




1-POT EVERYDAY LENTIL SOUP 342cal/60.1C/2.1F/21.1P


https://minimalistbaker.com/1-pot-everyday-lentil-soup/





Snacks

Last Minute Protein Bars 175cal/24C/7F/8P


PREP: 10 MINS
COOK: 10 MINS (FREEZER TIME) Ingredients:
• 1 cup rolled oats
• 1 cup brown rice crisp cereal
• 1/4-1/2 cup protein powder see note
• 1/2 tsp ground cinnamon
• pinch of salt
• 1/2 cup brown rice syrup
• 1/2 cup sunflower seed butter
• 2 tsp vanilla extract Instructions:
• 1. In a large bowl, mix together the dry ingredients (oats, rice crisp, protein powder, cinnamon, salt).
• 2. In a medium-sized bowl, mix together the brown rice syrup and seed butter. Heat in microwave for 45 seconds and stir in the vanilla extract.
• 3. Pour the wet mixture on top and mix very well with a spoon. The batter will be dry if you used the protein powder, so you might have to get in there with your hands and squeeze the dough together.
• 4. Press into a pan (with lightly wet fingers) and roll it out smooth with a pastry roller (optional). Melt chocolate in microwave and spread on top of the bars in a very thin layer.
• 5. Freeze for 10 mins. and cut into bars. Store in the fridge or freezer.
• Notes: 1) Make sure to use a mild and good-tasting protein powder as the taste will really come through in these bars. 2) Feel free to use nut butters like almond or peanut butter as a sub for the sunflower seed butter, but make sure they are drippy or you will need to add more syrup. Recommended protein powder – Garden of life protein powder (chocolate/vanilla flavor) - https://www.gardenoflife.com/content/product/why-choose-raw-protein/ ] Nutrition Information-
Serving size: 1 out of 10 bars
Calories: 175
Total Carbs (g): 24 (g)
Total Fat (g): 7 (g)
Protein: 8 (g)
Sugar: 10 (g) Credit:
http://ohsheglows.com/recipage/?recipe_id=6007772




Mango Popsicles


Prep Time
5 min
Yields 6 INGREDIENTS:
1. 2 cups fresh mango chunks
2. 2-inch piece of fresh ginger root, skin removed and roughly chopped
3. 1.5 cups almond milk (add more if needed)
4. 4-5 tablespoons maple syrup INSTRUCTIONS
1. Combine all ingredients in a high speed blender. Blend until smooth.
2. Pour mixture into popsicles molds (will fill 6 popsicle molds).
3. Insert popsicle stick and freeze for at least 4 hours or overnight.
4. To remove from popsicle mold, run under warm water for 30 seconds and it should pop out!
5. Enjoy!




Almond Butter Chews 105cal/12C/5F/2P


Prep Time
5 min
Ingredients
• 1/4 cup chunky all-natural almond butter
• 1 tsp pure vanilla extract
• 1 cup rice crisp cereal (I use GF Nature’s Path)
• 3 tbsp organic brown rice syrup
• 1 tbsp cacao nibs Instructions
• 1. Line a plate with parchment paper. In a medium sized bowl, stir together the almond butter, brown rice syrup, and vanilla. Microwave on high for 35-45 seconds. Stir well and immediately add in the rice crisp cereal and cacao nibs (or chopped chocolate). Stir very well until fully mixed.
• 2. Wet hands thoroughly and shape the mixture into ‘golf-balls’. Press mixture together firmly so it will hold. Wet hands after each ball is formed so the mixture will not stick to your hands. Place the balls onto parchment paper and freeze for 5 minutes. You can keep these chews in the freezer in a sealed container. I really enjoy them straight from the freezer. They remain nice and chewy. Nutrition Information-
Serving size: Per one large ball
Calories: 105
Total Carbs (g): 12 (g)
Total Fat (g): 5 (g)
Protein: 2 (g)
Sugar: 6 (g) Credit: http://ohsheglows.com/recipage/?recipe_id=6001774




10-Minute Restaurant-Style Steamed Edamame 189cal/15C/8F/17P


Ingredients:
• 2 cups frozen or fresh edamame in pods
• 6 cups water
• 1 tablespoon salt
Directions:
1. Bring water and salt to a boil. Add edamame and cook for 5 minutes until edamame are tender and easily release from their pod.
2. Drain thoroughly and toss generously with a coarse finishing salt like kosher salt. Serve warm or cold. Nutrition Information-
Serving size: 1 cup
Calories: 189
Total Carbs (g): 15 (g)
Total Fat (g): 8 (g)
Protein: 17 (g) Credit: http://www.kevinandamanda.com/10-minute-restaurant-style-steamed-edamame/




Virgin Banana Piña Colada Pops 87cal/11C/5F/1P


10 servings
Prep
15 m
Ready In
4 h 15 m
Ingredients
• 2 very ripe bananas, sliced
• 1 cup diced fresh pineapple
• 1 cup pineapple juice
• 1 cup coconut milk (see Tip) 1. Combine bananas, pineapple, pineapple juice and coconut milk in a blender. Puree until smooth. Divide among ten 3-ounce popsicle molds and freeze until firm, at least 4 hours.
• To make ahead: Freeze for up to 3 weeks.
• Equipment: Ten 3-ounce (or similar-size) freezer-pop molds Tip: Shake the can of coconut milk well before using. Nutrition Information-
Serving size: 1 pop
Calories: 87
Total Carbs (g): 11 (g)
Total Fat (g): 5 (g)
Protein: 1(g)
Sugar: 7 (g)