Nutritional Vegan Breakfast For Healthy Kick Start Morning
Berry Pudding With Healthy Chia Seeds
for the chia pudding
2 cups unsweetened almond milk(or any other nut milk)
1/4 cup pure maple syrup
1/2 cup chia seeds
1/4 cup rolled oats
1/4 to 1/2 tsp ground cinnamon
1/4 tsp vanilla powder(or vanilla extract)
Pinch of sea salt
To assemble one parfailt
1/4 of the chia pudding
1/2 banana sliced
1/4 cup fresh berries(blueberries and strwberris used)
1/4 cup granola
1 tbsp unsweetened shredded coconut
1 tbsp almond butter(or other nut butter)
Method Of Preparation
to make the chis see pudding, pour all ingredients into a large mason jar and stir or screw lid on tightly and shae vigorously until combined
Keep in the refrigerator overnight or for at least four hours
to assemble one parfait
Layer the chia pudding , fresh fruit, granol and any other toppings of choice into a small mason jar, cup or bowl of your choice
enjoy this delicious recipe immediately!
Chia seeds are packed with fiber, protein and omega -3 fatty acids, which all aid in increasing cardiovascular health, reducing risk of diabetes and boosting immunity.
Oatmeal Delighted With Berry And Peach
To make the oatmeal
1/2 cup thick cut rolled oats
1 cup water
1/4 to 1/2 tsp ground cinnamon
1/2 tsp vanilla extract
Pinch of se salt
toppings
1 tbsp pure maple syrup
1 tbsp almond butter
Sprinkle of raw nuts or seeds(walnuts used)
1/2 cup fresh berries(blueberries strawberries and blackberries used)
Slices of fresh peaches
Method Of preparation
In a small saucepan, bring water to a boil
Add oats ,cinnamon , vanila and salt, stir and reduce heat to medium
Once oatmeal is cooked amd most water has eveporated , remove from heat and pour into bowl
top oatmeal with maple syrup, fresh berries , almond butter, nuts and optional nut milk
enjoy your healthy oatmeal immediately
Healthy Vegan Recipes For Lunch
Healthy Green Salad With Kimchi
Ingredients
1cup cooked quinoa
1 head romaine lettuce
1/4 small purple cabbage, chopped
1 cucumber, thinly sliced
1 red bell pepper, sliced
1 small avocado diced
Cherry tomatoes, cut in half
Green onions, chopped
Juice from one small lemon
1 tbsp oilve oil
1 tsp apple cider vinegar
sea salt and black pepper, to taste
Kimchi for topping
Method of Preparation
cook quinoa on stovetop or in rice cooker
Rinse and chop all vegetables
Assemble salad in a large serving bowl, tossing to mix all ingredients together
Serve with a generous helping of kimchi on top for extra probiotic support and a sprinkle of sesame seeds (optional)
Tahini With Lemon Bowl
For the Bowls
1 cup wild rice , cooked
1 cup beans
tsp coconut oil
1/2 red onion thinly sliced
4-5 mushrooms
1/2 head of brocoli, cut into florets
1 yellow bell pepper, sliced 2 stalks kale roughly chopped
1/2 tsp liquid aminos
Juice from 1/2 small lemon
for the lemon Tahini Sauce
1/4 cup beans
1 tbsp tahini
1 tbsp nutrional yeast
1/2 tsp apple cider vinegar
1/2 tsp a gave nectar
Juice fron 1/2 small lemon
1 clove garlic
1/2 tsp smoked paprika
1/4 tsp red pepper flakes(optional )
3 tbsp water (as required)
Method Of Preparation
cook rice on stovetop or in rice cooker
Prep and cut all vegetables then saute them in coconut oil over medium heat until tender 5 to 10 minutes
while vegetables are cooking, combine all lemon tahini sauce ingredients into a high speed blender and blend until smooth
when rice is finished cooking, assemble bowls with a scoop of rice , beans and sauteed vegetables, then top with lemon tahini sauce and any other topping of choice, such as sesame seeds.
Benefits Of These recipes
increase cardiovascular health
Lower blood pressure
Lower LDL cholesterol
Reduce risk of heart disease
Boost immune system
Decrease risk and severity of diabetes
prvide anti -inflammatory properties
Redcue risk and severity of arthritis
Increase energy and endurance
reduce cancer risk
Inhibit tumor growth
Promote apoptosis in cancer cells
Healthy Vegan Choice For Your Dinner
Pasta With Zucchini Noodle Tossed With Basil Pesto
For the pasta
2 large zucchini
608 cremini mushrooms
1/2 red bell pepper
1-2 tsp oilve oil
8-10 tomatoes
Olive, capers and chopped green onions for topping
For the basil pesto
2 cups fresh basil leaves
1/2 cup walnuts
2 cloves garlic
1/4 to 1/2 oilve oil,as needed
Splash of balsamic vinegar or squeeze of fresh lemon
Sea salt and black pepper
Method Of Preparation
Combine all ingredients for basil pesto except oilve oil into a food processor or high speed blender and pulse until coarsely chopped
Slowly add olive oil and pulse until the texture becomes smooth then set aside
Make zucchini noodles using a spiralizer or mandolin and chop tomatoes and green onions then set aside
chop red bell pepper and mushrooms, heat 1-2 tsp oilve oil in a small pan and saute vegetables until slightly golden but still crisp, seasonin with salt and pepper to taste.
Plate raw zucchini and tomatoes, then top with sauted bell pepper and mushrooms , pesto oilves, capers, and green onions
Serve immediately
Chimichurri With Grilled Eggplant
For the grilled eggplant
6-8 eggplant, cut in half lengthwise
1 tbsp olive oil
Coarse sea salt and ground pepper , to taste
For the chimichurri
1/2 cup oilve oil
1 cup flat leaf parsely
1 cup cilantro
1 roasted red pepper
2 tbsp red vinegar
2 cloves garlic
Method Of Preparation
to make the chimichurri, combine all ingredietns in ahigh speed blender or food processor and pulse until combined, about 2 to 3 minutes
Set aside until eggplant is ready
cut stems and tops of eggplant off, slice each one in half lengthwise, and cut slide into each half
in a large bowl, toss eggplant off, with olive oil, salt and pepper until coated
Heat cast iron griddle (or outdoor grill) on medium heat, then place each eggplant half on the grill,flesh side down
cook until tender and browned on fleshy side, then flip and continue cooking until browned on skin side
Remove from grill and serve immediately with chimichurri sauce on top
this is a great recipe to enjoy fresh,summertime eggplant and herbs while getting a great dose of antioxidants!
Healthy Vegan Recipes For Your Special Dinner
Vegetable Fried rice
Ingredients
2 cups cooked wild rice and quinoa blend
1 tbsp sesame oil
1/2 red onion, chopped
6 small eggplant, quartered 6-8 mushrooms, quartered
1 carrot, ribbeoned
1/2 small green cabbage
2 cloves fresh garlic minced
1 inch knob ginger, minced
1/2 inch knob turmeric minced
2 tbsp cocnut aminos or tamari
1 tbsp apple cider vinegar
1 tsp turmeric powder
1/2 tsp ground cumin
Sea salt and ground pepper , to taste
chopped green onions and sesame seeds, for topping
Method of preparation
cook rice according to package
Heat sesame oil in large skillet over medium heat
Add onions, eggplant,mushrooms, carrot and cabbage and stir fry until almost cooked
add cooked rice, garlic, ginger turmeric, coconut aminos or tamari, vinegar and all spices to the pan stirring tocombine
continue cooking for approximately 4 to 5 minutes to infuse all flavors , continuing to stir
serve with chopped green onions and sesame seeds on top
this recipe is full of fresh , in season vegetables, this fried rice comes together quickly and provides a wealth of health benefits including antioxidant support, vitamins and fiber .
thick Ginger Beetroot Soup
Ingredients
1 tsp olive oil
1/2 red onion diced
2 cloves garlic minced
1 tbsp fresh ginger, minced
2 beetrooot chopped into small chunks
3 cups vegatable stock 1 to 11/2 cups coconut milk
2 tsp curry powder
1 tbsp maple syrup
sea salt and ground pepper to taste
Method of preparation
in a large pot, heat olive oil on medium heat and add onion sauteing until translucent
Add ginger and garlic and continue sauteing for another 5 minutes
add beets and vegetable stock , bringing to a boil and then reducing heat to a simmer and cooking until beets are under, about 20 minutes
In a blender carefully pour soup and puree until creamy , slowly adding cocnut milk as needed to reach desired consistency and creaminess
Garbish with fresh or taosted seeds and serve immediately
if you drink daily then you will get daily dose of nutrients such as folate , manganese , fiber, and a ide variety of antioxidants from the beets, garlic, ginger, curry and vegetable stock found in this vibrant ,flavorful soup.
Vegetable Fried rice
Ingredients
2 cups cooked wild rice and quinoa blend
1 tbsp sesame oil
1/2 red onion, chopped
6 small eggplant, quartered 6-8 mushrooms, quartered
1 carrot, ribbeoned
1/2 small green cabbage
2 cloves fresh garlic minced
1 inch knob ginger, minced
1/2 inch knob turmeric minced
2 tbsp cocnut aminos or tamari
1 tbsp apple cider vinegar
1 tsp turmeric powder
1/2 tsp ground cumin
Sea salt and ground pepper , to taste
chopped green onions and sesame seeds, for topping
Method of preparation
cook rice according to package
Heat sesame oil in large skillet over medium heat
Add onions, eggplant,mushrooms, carrot and cabbage and stir fry until almost cooked
add cooked rice, garlic, ginger turmeric, coconut aminos or tamari, vinegar and all spices to the pan stirring tocombine
continue cooking for approximately 4 to 5 minutes to infuse all flavors , continuing to stir
serve with chopped green onions and sesame seeds on top
this recipe is full of fresh , in season vegetables, this fried rice comes together quickly and provides a wealth of health benefits including antioxidant support, vitamins and fiber .
thick Ginger Beetroot Soup
Ingredients
1 tsp olive oil
1/2 red onion diced
2 cloves garlic minced
1 tbsp fresh ginger, minced
2 beetrooot chopped into small chunks
3 cups vegatable stock 1 to 11/2 cups coconut milk
2 tsp curry powder
1 tbsp maple syrup
sea salt and ground pepper to taste
Method of preparation
in a large pot, heat olive oil on medium heat and add onion sauteing until translucent
Add ginger and garlic and continue sauteing for another 5 minutes
add beets and vegetable stock , bringing to a boil and then reducing heat to a simmer and cooking until beets are under, about 20 minutes
In a blender carefully pour soup and puree until creamy , slowly adding cocnut milk as needed to reach desired consistency and creaminess
Garbish with fresh or taosted seeds and serve immediately
if you drink daily then you will get daily dose of nutrients such as folate , manganese , fiber, and a ide variety of antioxidants from the beets, garlic, ginger, curry and vegetable stock found in this vibrant ,flavorful soup.
Yummy And healthy Vegan salad For You
Quinoa and Beet Salad
For dressing
3 tbsp oilve oil
2 tbsp balsamic vinegar
1/2 tsp mustard
2 cloves garlic, minced
Pinch of sea salt and fresh ground black pepper
Spash pure maple syrup
For the Salad
2 medium beets
1/2 tsp balsmic vinegar
1 tsp oilve oil
pinc of salt
2cups beet greens chopped
1 cup quinoa cooked
1/2 eed onion, diced
Fresh herbs, chopped(parsely and basil used )
1/2 cup pumkin seeds for topping
method Of Preparation
Preheat oven to 400 degrees
Make the dressing by adding all ingredients into a bowl and mixing unti combined.
chop beets into small chunks and place into a mixing bowl with balsamic vinegar, oilve oil, salt and pepper
Mix until all chunks are coated and transfer to a baking sheet lined with parchemnt paper or silicon mat
Roast for 30 minutes or until tender, stirring halfway through to ensure even cooking
If making the quinoa, prepare while beets are roasting
Mix coooked quinoa , beet greens, onions and herbs in a large,then add roasted beets to salad once they are cooked toss with salad dressing and pumpkin seeds, and enjoy warm or refrigerate and serve cold.
traditional Chickpea Salad
Ingredients
15 oz organic chicpeas
3 tbsp hummus
2tbsp stone ground mustard
1 tbsp nutritional yeast
1 small carrot, diced
1 celery stalk , diced
1 small pickle diced
1/4 small cilantro or parsley, chopped
1 tsp fresh dill, chopped
Sea salt and fresh ground pepper, to taste
Method Of Preparation
chop and prepare all vegetables and herbs
Drian and rinse chickpeas, and pour them into a mixing bowl
Mash chickpeas with a potato masher, leaving some larger chunks
Add all other ingredients and mash/stir all together until combined
If making into a sandwich, lightly toast bread, scoop a generous dollop pf chickpea salad onto one or both sides, and add additional toppings of choice
if not making into a sanwich, enjoy on top of a green salad, roll into lettuce wraps, or simply eat it as is.
