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
4
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!
6
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!
7
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!
8
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!
9
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!
10
11. CHICKPEA OMLETTE
RECIPE:
- Smash the chickpeas until it is one condensed paste
- Add a little bit of water so that it becomes less dry
- In a bowl whisk the besan, maida and water, add a pinch of salt and olive oil
- Mix the chickpeas and the egg supplement
- Put into a pan until golden and flip
ingredients:
- Water (a splash)
- chickpeas (200g)
- salt (a pinch)
- Besan ¼ cup
- Maida 1 tablespoon
- Water ⅓ of cup
- Baking powder
- olive oil (just a little)
ENJOY!
10
12. VEGAN LOW CARB PIZZA
RECIPE:
- Cook the cauliflower in boiling water until fully cooked
- Let cool down for about 15 minutes
- Smash the cauliflower and make a paste out of it which youll use to make the
pizza base (what would be the bread)
- Let it cool down and firm for an additional 20 minutes
- After it is cool you may start to add ingredients: tomato sauce, vegan cheese, and
any vegetables you wish to add.
- Put in the oven for about 15 minutes at 180 degrees.
ingredients:
- Cauliflower (200 grams)
- Tomato Sauce
- salt (a pinch)
- Vegan cheese
- Any vegetables you want!
ENJOY!
10
13. VEGAN GNOCHIS
RECIPE:
- Cook potatoes in boiling water until fully cooked
- Once they are done peel and mash (consistency for the potatoes is key)
- To the mashed potatoes add a pinch of salt and a little bit of water
- Add 150g of flour to the mixture and mix until it is a solid but malleable paste
- Make the shape of the gnocchis using a fork
- Pop them into a pot of boiling water for about 5 minutes
ingredients:
- 2 potatoes
- salt
- water
- Flour (150g)
ENJOY!
10
14. VEGAN PANCAKES
RECIPE:
- Mash two bananas (leaving some solid pieces for extra flavor)
- Add 150g of flour to the mashed bananas and stir
- Add a teaspoon of baking soda
- Add about 25ml of milk
- Cook on a pan until golden on both sides
ingredients:
- 2 Bananas
- Flour (150g)
- Baking powder (teaspoon)
- Almond milk (25ml)
-
ENJOY!
10
15. VEGAN POKE BOWL
RECIPE:
- Add sticky rice to a bowl
- Add soy sauce and mix
- On top add all the provided condiments (and/or others): cherry tomatoes,
avocado, mango, edamame...
ingredients:
- Sticky rice
- Mango
- Avocado
- Soy sauce
- Cherry tomatoes
- Edamame
ENJOY!
10
16. Zucchini pasta
RECIPE:
- Slice the zucchini into very long thin slices (this is the pasta)
- Cook for about 15 minutes in boiling water until it is cooked and slippery
- Cook tomatoes with olive oil in a pan until they look sundried
- Add the tomatoes onto the zucchini spray with olive oil and add the vegan
cheese
ingredients:
- Zucchini
- Tomatoes
- Olive oil
- Vegan cheese
ENJOY!
10
17. VEGAN EARTH’S CEREAL
RECIPE:
- Into a bowl pour coconut water until half way
- Add some ice and stir for it to become colder
- Add the berries
- Wait for 5 minutes until it is cold enough
ingredients:
- coconut water
- Blueberries
- ice
- raspberries
- blackberries
ENJOY!
10
18. VEGAN FUDGE
RECIPE:
- Melt the chocolate in a microwave
- Add the almond butter
- Stir until properly mix
- Freeze for 2-3 hours
ingredients:
- chocolate (black)
- Almond butter
ENJOY!
10
19. VEGAN FETA PASTA
RECIPE:
- Into a baking dich add the whole feta cheese and about 15 cherry tomatoes
- Spray considerably with olive oil
- Add a pinch of salt
- Pop in the oven until they are well cooked (about 20 minutes)
- Take the dish out of the oven and stir the cheese and the tomatoes letting them
release all of their juice
- Once mixed add the pasta and mix again
ingredients:
- Vegan pasta
- Vegan Feta Cheese
- Olive oil
- cherry tomatoes
- Salt
ENJOY!
10
20. PEANUT BUTTER CHOCOLATE BARS
RECIPE:
- In a bowl mix the oat flower the agave syrup and teh peanut butter until a solid
mix is formed
- Melt the chocolate bar in the microwave until fully melted
- And into a mold the peanut butter mixture, shaping it until it is a flat surface
- Add the chocolate on top
- Freeze for about 1hour
ingredients:
- 150g of oat flour
- 2 tablespoons of agave syrup
- 75g of peanut butter
- Chocolate bars
ENJOY!
10
21. PAPAYA PUDDING
RECIPE:
- In a blender blend the entire papaya (without the seeds) until fully blended
- Into the blender add the almonds
- Finally add the coconut shavings
- Put into the freezer for about an hour before consuming
ingredients:
- 1 papaya
- 100 grams Almonds (plain)
- 25 grams Coconut shavings
ENJOY!
10
22. VEGAN WOK
RECIPE:
- Add all the vegetables on a frying pan with oil, cook them until they are golden brown
- Drain all the liquid from the tofu, cut it on pieces and fry it on a pan.
- On a pot with boiling water you add the noodles and toy leave them for 9 minutes
- Once your noodles, vegetables and tofu is cooked you add the 3 ingredients on the same pan.
- Then you add the Soy source, the salt the black pepper on the pan and mix.
ingredients:
- 100g of rice noodles
- 150g of firm tofu
- ½ red pepper
- 50g of broccoli
- ½ zucchini
- 10 ml of soy sauce
- Salt
- Black pepper
ENJOY!
10
23. ROASTED PUMPKIN QUINOA SALAD
RECIPE:
- Preheat the oven to 220 degrees
- Cut the pumpkin and the red onion into slices and roast them with a little salt and some olive oil for 20 minutes.
- Cook the quinoa in boiling water with salt for 10 to 15 minutes.
- Combine the quinoa, roasted pumpkin and onion, and the rest of the ingredients.
ingredients:
- 300 g of pumpkin
- 1 red onion
- 75 ml of olive oil 200 g of quinoa
- 30 g of mixed seeds
- 20 ml of lemon juice.
ENJOY!
24. VEGAN KALE SALAD
RECIPE:
- Wash the kale leaves and put them in a bowl with salt to make them softer
- Cut the onion and pepper
- Grate the yellow part of the lemon skin
- Add all the ingredients in a bowl and add a tablespoon of soy and olive oil
ingredients:
- kale leaves
- Red pepper
- purple Onion
- lemon peel
- soy sauce
- olive oil
- salt
ENJOY!
25. VEGETABLE AND TOFU SKEWERS
RECIPE:
- First we cut the vegetables and the tofu into small pieces
- We put the vegetables and tofu on the sticks (in the order you want)
- Then on a heated pan you put the skewers and some salt and pepper
- you have to check that all sides are cooked and once they are its done.
ingredients:
- Zucchini
- Cherry tomatoes
- Peppers
- Mushrooms
- Tofu
- Coarse salt
- Pepper
- Olive oil
ENJOY!
26. CURRY RICE WITH SPINACH
RECIPE:
- Put the minced garlic on a pan with oil
- Then add the glass of rice and the water
- After add the spinach and the curry (the amount depends on you).
- Let it cook slowly until the rice is read
ingredients:
- 1 glass of rice
- 2 glasses of water
- 1 "stone" of spinach
- 1 clove garlic
- curry powder
- salt and oil
ENJOY!
27. VEGAN MUSHROOM AND TOFU SCRAMBLE
RECIPE:
- Put the garlic and the mushrooms on a pan with a drizzle of oil. Until the mushrooms begin to turn golden.
- You cut the the tofu and crush it.
- Then you add the crushed tofu in the pan with the mushrooms
- Finally add the soy sauce and stir well.
ingredients:
- 80 gr of tofu
- 100 gr of mushrooms
- 2 cloves of garlic
- 1 tablespoon soy sauce
- Extra virgin olive oil
ENJOY!
28. WHY VEGANISM?
Vegan for animals
All animals have the right to life and to live it in a
dignified way. Animal cruelty in industries such as the
production of meat, cosmetics and fashion is found
everywhere. Being vegan is a way to change and
protect all animals.
Vegan for your health
By being vegan you don’t only help the
planet, also yourself; a balanced vegan
diet can increase your energy level,
make your skin look younger, improve
your digestion, and reduce the risk of
developing colorectal cancer and much
more
Vegan for the planet
The production of meat and its by-products weighs
heavily on our planet. Huge amounts of water and grains
are required to feed the animals.
These factors are major contributors to environmental
deforestation and destruction of natural habitats and waste
of water.
