Vegan Healthy Recipes
I have been Vegetarian since the age of 8 years and I went full Vegan about 3 years ago age 45 . Here are some of my favourite /simple recipes :
Banana Ice cream
3 bananas chopped in 1/2 inch chunks and frozen overnight
2tblsp Cashew Butter
2 tblsp Cocoa powder
2 tblsp Maple syrup
Method : put all ingredients in a food processor and blitz until smooth and creamy …serve imediateley …serves 4
Black Bean Brownies : Full of Protein and Fibre …Wheat and Dairy Free !!
400g can of Black beans or black eyed beans [ drained and rinsed]
250g Ground almonds
200g cooked apples
200ml Almond, Hazelnut or other non -dairy milk
2 tblsp coconut oil
6tblsp maple syrup
2tsp sugar
4 tblsp Cocoa powder
pinch of salt
100g Raisins
Blend all ingrediants together in a food processer, apart from the raisins.
Stir in the Raisins and then pour into a lined baking dish and cook 180c for 40 -45 mins …leave to cool completely before removing and cutting into squares .
Best Serve Chilled from the fridge.
Fridge Energy bars : super healthy & packed with nutrients, yet delicious !
8 tbls mixed seeds [ pumpkin ,sunflower, sesame, or linseed }
3 handfuls Goji Berris
2 Tblsp dessicated coconut
1 handful pitted dates
2 tblsp organic Cocao powder or Cacoa powder
1tsp ground cinnamon
4 tblsp Coconut oil melted
2 handfuls Chopped nuts and berries to decorate
Method ;
Mix together all dry ingrediants in a food processor until they form a course mixture ,
Add the Coconut oil and process to a thick sticky paste.
Line a 20 cm baking tray with grease proof paper and spread the mixture out, pressing down firmly .
Sprinkle the chopped nuts and berries on top and press down again firmly .
Leave to set in the fridge for about 3 hours.
Slice into Squares with a sharp knife.
These contain a good source of Zinc, Magnesium, Healthy fats, Antioxidents, Lutein and fibre.
Great energy source for post workout .
2 tsp Vegan Marg
Melt in a pot.
Stir in one scoop of vanilla rice protein and 3-4 tsp of cacao powder until a thick choccy mess
Pour into appropriately sized and shaped aluminium foil thing in a baking tray.
All that takes 5 mins.
Put in freezer for 15 mins.
Those are rough amounts – I do by sight!!
Possible extras – blueberries and peanut or almond butter
Recipe 2
Instead of Vanilla protein powder just use :
coconut oil,
raw cacao powder,
maple syrup,
vanilla and
grated coconut and some crushed salty almonds….
Only needs 10 min in freezer.
½ cup sunflower seeds
½ cup pumpkin seeds
2 handfuls raw baby spinach leaves chopped finely
4 Spring onions chopped
Toasted pine nuts
3 tblsp. Pesto
I use Sunita Organic Pesto from; www.goodnessdirect.co.uk
Avocado chopped
½ Diced orange or yellow pepper
A few Capers
A few chopped green or black olives
and place in a big bowl.
Drain and cool the pasta by running under cold water.
Add Pesto and mix well, then add all other ingredients and mix until coated in Pesto.
Eat immediately, as Wheat free past does not keep well [ it goes a bit soft ]
You can add any other ingredients you like to this, for eg, cucumber , tomatoes, diced chicken [ if you eat meat ] watercress, even pear and apple works well.
1 cup rice milk (Oat , KARA or Soy milk also work)
1 teaspoon vanilla extract
If you have a sweet tooth, add agave or maple syrup. Sugar will work as well but it starts to take away from the healthy side of this treat.
If you’d like to customise the flavour but you don’t know where to start, here are some ideas:
Place mixture into a plastic or metal dish. A glass bowl could potentially break if the ice cream expands in the cold freezer. Stir the mixture occasionally while it is in the process of freezing. This adds air to the liquid, keeping it light and as fluffy as possible.
Remove from freezer and enjoy …
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1 1/2 litre veg stock
½ tin Coconut milk
Coconut or Olive oil for frying.
Salt & Pepper to taste
Method
Chop and gently fry the leeks , onion and sweet potato for 5 mins until softened .Add the vegetable stock and simmer for 10 minutes, then add the broccoli and simmer for a further 5 mins until broccoli is tender but not mushy. Remove from heat and allow To cool for 30 mins , then add coconut milk and blend until smooth.
For a thicker soup add less stock.
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¼ cup almond or cashew butter [ NOT peanut , Holland & Barrett do it]
2 tblsp Maple syrup [ Organic if possible , Morrisons do this]
1 tblsp Quality Cocoa
½ teaspoon vanilla essence
¼ cup desiccated coconut [ check it is unsweetened]
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1 tbsp coconut oil
2 stalks of celery, sliced lengthways
2 carrots, sliced lengthways
2 cloves of garlic, crushed
5 or 6 spring onions,finely chopped
2 tsp tamari sauce
1 small head of broccoli, cut into florets, or can use Asparagus/Green beans .
50g nuts/ almonds /cashews/ pine nuts, etc
Saute celery and carrots in the coconut oil for 2 to 3 mins until soft. Add garlic, spring onions, ginger and garlic. Cook for 2 minutes.
Add Tamari, remaining veg & nuts and cook for 2 mins, then add rice and heat through thouroughly before serving imediately.
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2 Ripe Bananas mashed
100g vegan Marg
3 tbs Maple syrup
50g Millet Flakes
100g rolled Oats
100g Diced Dates
Leave to cool, then cut into squares.
Keeps in airtight tin for at least 5 days .
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