Vegan cook book for all to use. Be vegan!!!

1. VEGAN COOKBOOK
DANIELA CATALÁN & TATIANA GARÍ

2. INDEX
Vegan Choclate Mugcakes …………………………………………………………. pg 3
Vegan Burgers …………………………………………………………...…………. pg 4
Breakfast Weight Loss Friendly Oatmeal ………………………………………….. pg 5
Smoothie Bowl ………………………...………………………………...…………. pg 6
Vegetable Wrap …………..……………………………………………...…………. pg 7
Kale Chips …………………………………..…………………………...…………. pg 8
Sweet Potato Baked Fries ……………………..………………………...…………. pg 9
Home Made Hummus …………………………………………………..…………. pg 10

3. VEGAN CHOCOLATE MUG CAKES
RECIPE:
In a mug mix:
- cocoa powder
- 3 spoonfuls of milk
- 1 spoonful of oil
- 3 spoonfuls of sugar
- a teaspoon of baking soda
- a cup of flower
- a pinch of salt
Mix together with a fork until it looks like cake batter.
Put into the microwave for about 2 minutes.
ENJOY!
3

4. VEGAN BURGERS
RECIPE:
For our vegan burgers we will only need 2 ingredients:
- rice
- sweet potato
-
This recipe will give you about 2-3 burgers depending on how big you want them.
- Preheat the oven at 425º
- Prick the potatoes with a fork and leave in the oven for about 40-50 minutes
until properly cooked.
- Meanwhile cook some rice (water and rice in the stove, for about 20 minutes)
- When both are done, mix the two together until you get a nice consistent paste.
- Separate into balls and press down to form patty like circles.
- Cook on the stove at number 7 until the bottom and top are crispy.
ENJOY
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5. BREAKFAST WEIGHT LOSS FRIENDLY OATMEAL
RECIPE:
ingredients:
- Oatmeal
- Bananas
- Water
- Almond / Soy / Oatmeal milk (for best results)
- Put about one cup of water into a bowl and put it in the microwave for about 30
secs at 900W.
- Cut a banana into small pieces.
- Once the water is done add about 1-2 cups of oatmeal (until the oatmeal absorbs
all the water).
- Add 2 spoonfuls of the vegetable milk and mix.
- Add the banana and mix.
ENJOY!
5

6. SMOOTHIE BOWL
RECIPE:
ingredients:
- Mango
- Bananas
- Strawberries
- Almond / Soy / Oatmeal milk (for best results)
- Granola (optional)
- Coconut shaves (optional)
The night before making this put a mango, 2 bananas and a bunch of strawberries in the
freezer for better results.
- In a blender blend the frozen mango, bananas, strawberries and plant based milk.
- After it is perfectly blended put into a bowl.
- To the bowl add some cut up fruit of your choice, some granola and some
coconut shavings.
ENJOY!
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7. VEGETABLE WRAP
RECIPE:
ingredients:
- 1 whole avocado
- half a lemon
- 1 Tomato
- Lettuce
- 2 Wrap breads
- Mush a whole avocado and add some lemon to the mixture (this will be our
sauce).
- Smear on to the wrap bread the avocado and lemon mix.
- Add some lettuce and some tomato slices to the wrap.
- Close the wrap and viola!
ENJOY!
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8. KALE CHIPS (SNACK)
This is by far the easiest recipe in the book and is one of our favorite snacks (it is also
weight loss friendly!)
RECIPE:
ingredients:
- Kale
- Salt
- Preheat the oven at 180º.
- Cut some kale (separate the roots from the leaves)
- Grab the leaves and put them on to a tray (for the oven).
- Sprinkle some olive oil and a pinch of salt.
- Cook for about 8 minutes until crispy.
ENJOY!
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9. SWEET POTATO BAKED FRIES
These are both healthy alternatives to potato fries!
RECIPE:
ingredients:
- Sweet potato
- Salt
- Olive oil
- Cornstarch
- Preheat the oven at 180º.
- Cut the vegetable into slices (just like potato fries).
- Dip in cornstarch before putting them onto the tray (helps make them crispy).
- Put them onto the tray and and add some olive oil and salt.
- Bake at 420º for about 10 minutes.
ENJOY!
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10. HOME MADE HUMMUS AND CARROT BITES
RECIPE:
- peel and cut carrots into bites
- mix in a blender all the ingredients below except for carrots
- Keep blending until it forms a cream
- Once it has been blended enough put some tomato in it.
- Stir until mixed.
ingredients:
- carrots (4)
- chickpeas (100g)
- salt (a pinch)
- pepper (a pinch)
- olive oil (just a little)
- lemon juice (half a lemon)
ENJOY!
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