Vegan Miscellaneous Recipes Charles

Baked Oatmeal – V

Ingredients

• 2 cups(16 oz) rolled oatsx4 (454 g)
• 1 Tbsp(0.5 oz) + 1 tsp(0.174 oz) chia seed meal (18.88 g)
• 1 tsp(0.174 oz) cinnamon (4.88 g)
• 1 tsp(0.174 oz) baking powder (4.88 g)
• 2 cups (16 oz)prepared coconut milk (or skim) (454 g)
• 2 ripe bananas (10 oz), mashed (280 g)
• 3 Tbsp(1.5 oz) maple syrup (42 g)
• 1 tsp (0.174 oz)vanilla extract (4.88 g)
• Baked beans (V&O) (VEGAN)
• 2 eggs (OMNIVORE)

Instructions *

1. Preheat the oven to 375 degrees. Oil an 8 X 8 baking sheet with olive oil.
2. In a large bowl, mix together the oats, chia seed meal, cinnamon, and baking powder. In another bowl, mix together the milk, bananas, maple syrup, and vanilla extract. Add the wet ingredients to the dry ingredients and stir until combined.
3. Pour into the baking dish. Bake for 35-40 minutes until cooked through and lightly browned on top. Top with fresh strawberries, raspberries and maple syrup.

Beet Hash With Sauteed Chickpeas – V

Ingredients

• 1 pound beets (16 oz, 454 g), peeled and diced
• 1/2 pound (8 oz, 227 g) Yukon Gold potatoes, scrubbed and diced
• Coarse salt and freshly ground black pepper
• 2 tbsp (1 oz, 28 g) extra-virgin olive oil
• 1 small onion, (8 oz, 227 g) diced
• 2 tbsp (1 oz, 28 g) chopped fresh garlic
• 4 large eggs

Sauteed chickpeas (Vegan)

• 7oz (196 g) Cooked Chickpeas
• ¼ cup (2 oz, 56.75 g) Fresh Parsley, chopped
• ½ Tbsp (0.25 oz, 7g)Paprika
• ¼ Lemon, juice only
• 1 Tbsp (0.5 oz, 14 g) olive oil
• 1 Tbsp (0.5 oz, 14 g) Salt
• 1 Tbsp (0.5 oz, 14 g) Garlic Powder (optional)

Instructions *

1. In a high-sided skillet, cover beets and potatoes with water and bring to a boil. Season with salt and cook until tender, about 7 minutes. Drain and wipe out the skillet.
2. Heat oil in a skillet over medium-high heat. Add boiled beets and potatoes and cook until potatoes begin to turn golden, about 4 minutes.
3. Reduce heat to medium, add onion, and cook, stirring, until tender, about 4 minutes. Adjust seasoning and stir in garlic.

Sauteed Chickpeas

1. In a skillet/frying pan, heat the oil. Add cooked and drained chickpeas and roast until it turns brown-ish.
2. Season with salt, garlic powder, paprika, chopped parsley and drizzle with freshly squeezed lemon juice. Cook for a further minute or two before turning off the heat.
3. Serve either warm or cold.

Breakfast Wrap – V

Ingredients

• ½ cup (4 oz, 113.5 g) cooked black beans (V&O), rinsed, drained
• ⅛ tsp (0.0208 oz, 0.585 g) dried chili flakes
• 2 tsp (0.35 oz, 10 g) fresh lemon juice
• 40g (1.41 oz) large flour tortilla
• 20g (0.71 oz) spinach
• 1 tomato, sliced (5.34 oz, 151.34 g)
• ¼ (1 oz, 28 g) avocado, sliced
• 2 tbsp (1 oz, 28 g) fresh basil leaves
• Lemon wedge, to serve
• 2 sausages (8 oz, 227 g) (OMNIVORE)

Instructions *

1. Coarsely mash the beans in a bowl.
2. Spread bean mixture over the tortilla.
3. Top with the spinach, tomato, avocado and basil.
4. Serve with lemon wedge, if using.

Celery, Cucumber and Grape Salad – V

Ingredients

• 3/4 cup (6 oz) chopped celery (without leaves)
• 1 cup (8oz, 227g) cucumber cubes
• 2 cups (16oz, 454g) seedless grapes, halved
• crisp lettuce leaves (garnish)

Mustard paste

• 1 cup (8 oz, 227g) cold water
• ¾ cup (6 oz) mustard powder
• ¼ tsp (0.04oz, 1.25g) salt
• ⅛ tsp (0.02oz, 0.6g) garlic powder
• ⅛ tsp (0.02oz, 0.6g) paprika
• ½ cup (4 oz) white distilled vinegar

For the dressing

• ½ cup (4 oz) unsweetened yogurt
• 1 tsp (0.167 oz) honey
• 1 tsp (0.167 oz) mustard paste
• salt and black pepper powder
• 2 cups (16 oz) baked beans (VEGAN)
• 2 boiled eggs (OMNIVORE)

Instructions *

Put all the salad ingredients in a bowl, mix lightly, put in the refrigerator.

Make mustard paste

1. Place the water, dry mustard, salt, garlic, and paprika in a small nonreactive saucepan and whisk until smooth.
2. Cook the mixture over medium-low to low heat, stirring often, until it bubbles down to a thick paste, 30 to 45 minutes.
3. Whisk the vinegar into the mustard mixture and continue to cook until it’s thickened to the desired consistency—you know, the usual prepared mustard consistency—which can take anywhere from 7 to 15 minutes.
4. Let the mustard cool to room temperature before spooning the mustard into an airtight container. Cover and refrigerate for up to 3 months.
5. The mustard will be quite pungent the first few days or even weeks, but will mellow with time.
6. Mix all the ingredients for the dressing just before serving. Pour the dressing over the salad and mix well.
7. Serve cold on a bed of crisp lettuce leaves. Serve with baked beans for vegan and boiled eggs for omnivores.

Chia Seed Pudding – V

Ingredients

• 2 cups(16 oz, 454 g) coconut milk
• 6 tbsps(3 oz, 84 g) chia seeds
• 1 tbsp(0.5 oz, 14 g) maple syrup
• ¼ tsp(0.04 oz, 1.25 g) cinnamon
• ⅛ tsp(0.02 oz, 0.6 g) sea salt
• 4 eggs (OMNIVORE)

Optional toppings

• Frozen blueberries (garnish)
• Peanuts (to serve)
• Almonds (to serve) (V&O)
• Coconut flakes (garnish)
• Maple syrup

Instructions *

1. In a lidded 3- to 4-cup jar, combine the milk, chia seeds, maple syrup, cinnamon, and salt.
2. Cover and shake to combine.
3. Chill for a few hours, then give it a good stir to loosen any clumps.
4. Continue chilling for 12 to 18 hours for the pudding to set.
5. Serve with fruit, nuts, coconut flakes, and maple syrup as desired.

Chickpea Sandwich – V

Ingredients

• 200g cooked chickpeas
• 1 ¾ Tbsp vegan mayonnaise
• ¾ Tbsp(0.375 oz, 10.5g) jam
• 1 tsp(0.174 oz, 4.9 g) curry powder
• ¼ lemon, juiced
• 12g raisins
• 1 small red onion, finely chopped

Egg Sandwich

• 4 scrambled eggs
• 2 tbsp (1 oz, 28 g) of mayo
• 1 Tbsp (0.5 oz, 14 g)mustard
• 1 Tbsp (0.5 oz, 14 g) butter
• Salt and pepper to taste
• 8 slices of bread (V & O)

Instructions *

1. Pat the chickpeas dry using a paper towel. Combine the mayo, jam, curry powder, and lemon juice in a bowl. Season well.
2. Tip in the raisins, onion, chickpeas and mix to combine.
3. Spoon the filler between bread slices with a few lettuce leaves.

Egg sandwich

1. Melt butter in a pan and then scramble eggs on medium or high, until cooked firmly.
2. Toast bread while you are doing this. Put mayo and mustard on bread, mayo on both halves and mustard only on one. Place scrambled eggs on the mayo-only bread half.
3. Salt and pepper to taste the mayo-and-mustard half of bread, then place it on top of the scrambled eggs half to complete the sandwich.

Chickpea Scramble Breakfast Bowl -V

Ingredients

Chickpea scramble

• 15 oz of Chickpeas (V&O)
• ½ tsp (0.088 oz,2.5 g) Turmeric
• Salt to taste
• ½ tsp (0.088 oz,2.5 g) Pepper
• 1 medium onion diced (8 oz, 227 g)
• 2 cloves garlic (0.35 oz, 10 g) minced
• Drizzle extra virgin olive oil

Breakfast bowls

• 2 c (8 oz, 227 g)Mixed greens
• ½ cup (4 oz, 113.5 g) of cilantro, minced
• 2 each (12 oz, 340.5 g) Avocado

Instructions *

Chickpea scramble

1. In a bowl, pour out chickpeas AND a little bit of the water they’re in. Mash chickpeas slightly with a fork, leaving some whole. Mix in turmeric, salt, and pepper until evenly combined.
2. Then, mince garlic and dice onion. Heat a pan over medium heat with a drizzle of olive oil. First, sauté the onions until they are soft. Then add the garlic and continue sautéing until garlic is fragrant – about a minute or so. Be careful not to let garlic brown!
3. When onions and garlic are done, add in mashed chickpeas and sauté for about five minutes.

Breakfast bowls

1. Assemble the breakfast bowls. Add in some mixed greens at the bottom of the bowls, topped with the chickpea scramble. Top with minced cilantro. Serve with avocado slices.
   Enjoy!

Curried Tempeh Quinoa Breakfast Hash – V

Ingredients

• 1 cup (8 oz, 227 g) pinto beans (V&O)
• 4 oz tempeh (113.5 g) (cut into 1-cm cubes)
• ½ cup (4 oz, 113.5 g) cooked quinoa (V&O)
• ½ red onion (4 oz, 113.5 g) (finely diced)
• ½ large sweet potato (4 oz, 113.5 g) (cut in ¼-inch cubes)
• 2 cloves garlic (0.35 oz, 10 g) (smashed and minced)
• ½ tsp (0.088 oz, 2.5 g) dry basil (or 1 tbsp fresh basil)
• Juice of ½ lemon
• ½ tsp (0.088 oz, 2.5 g) cayenne pepper
• 1 Tbsp (0.5 oz, 14 g) curry powder
• Salt and ground black pepper to taste
• 4 eggs (OMNIVORE)

Instructions *

1. Place the beans in a large bowl. Discard any stones or debris.
2. Cover with 2 to 3 inches of water and discard any beans that float.
3. Soak at room temperature for 8 hours or over overnight. Drain and rinse well.
4. Place the beans in a large pot and cover with 2 inches of water.
5. Bring to a gentle boil. Reduce the heat and simmer, uncovered, for 30 minutes. Skim any foam off the top.
6. Continue simmering until tender but not mushy, up to 2 more hours, stirring occasionally. The timing will depend on the freshness of your beans. I typically check them every 30 minutes. If they start to look dry, add a bit more water to the pot. When the beans are tender, drain and set aside.
7. Combine the quinoa and ⅞ cups water in a medium pot.
8. Bring to a boil, cover, reduce the heat, and simmer for 8 minutes.
9. Remove from the heat and let it sit, covered for 5 more minutes. Fluff with a fork.
10. In a large saucepan or wok, add two tablespoons of water.
11. Add the onions and garlic with a pinch of salt and ground black pepper and saute, over medium-high heat, until the onions are translucent.
12. Add the sweet potatoes, cover, and cook for 8-10 minutes or until the sweet potatoes are cooked.
13. Stir occasionally to ensure they are not sticking, and add more water if needed.
14. When the sweet potatoes are tender, add the cayenne, curry powder, basil, and stir to mix. Add the quinoa, beans, and tempeh and stir well to mix. Warm through and serve.
15. I like serving this with a drizzle of coconut-coriander chutney which adds a nice layer of flavor, but you can skip it. The hash is also delicious without it.

Fluffy Vegan Pancakes – V

Ingredients

• ½ cup (4 oz, 113.5 g) mashed banana (about 1 medium banana)
• 1 cup (8 oz, 227 g) coconut milk from powder
• 2 tbsp (1 oz, 28 g) olive oil
• 1 tsp (0.175 oz, 5 g) Malagasy vanilla
• 1.5 cups 1 ½ cups (12 oz, 340.5 g) flour (white, whole wheat pastry or white whole wheat)
• 1 Tbsp (0.5 oz, 14 g) baking powder

Instructions *

1. In a medium bowl, mash ½ cup banana. Add the coconut milk, oil, and vanilla. Whisk until well combined.
2. Add flour to the wet ingredients, then sprinkle the baking powder, salt and cinnamon (if using) on top of the flour. Mix until just combined with a wooden spoon. The batter will be lumpy.
3. Heat a large griddle pan or pan over medium-high heat. Drop about 1/3 cup of the batter onto the griddle. Cook until bubbles form, then flip and cook until golden brown on the other side, about 1-2 minutes.
4. Repeat with all the remaining batter. Serve with vegan butter, pure maple syrup and more sliced bananas. These pancakes freeze well, and the recipe can be easily doubled, tripled or quadrupled.

Grilled Vegetable Sandwiches with Pesto – V

Ingredients

• 2-3 small to medium zucchini (16 oz, 454 g)
• 2-3 small to medium summer squash or yellow squash (16 oz, 454 g)
• 1 large red bell pepper (8 oz, 227 g)
• 8 whole grain bread slices/li>
• 2 tbsp (1 oz, 28 g) olive oil

Marinade

• ¼ cup (2 oz, 56.75 g) olive oil
• 2 medium cloves garlic (0.35 oz, 10 g) (minced)
• 2 tbsp (1 oz, 28 g) balsamic vinegar
• 2 tsp (0.35 oz, 10 g) fresh thyme leaves (chopped)
• 1 tsp (0.175 oz, 5 g) mustard
• Zest from one lemon (about 2 tsp (0.35 oz, 10 g) (you’ll use the juice in the pesto)
• ½ tsp (0.088 oz, 2.5 g) kosher salt + more to taste
• ⅛ tsp (0.0208 oz, 0.585 g) ground black pepper + more to taste

Pesto

• ⅓ cup (2.67 oz, 75.67 g) almonds (V&O)
• 3 cups (24 oz, 681 g) loosely packed fresh basil
• 2 medium cloves garlic (minced) (0.35 oz, 10 g)
• 2 tbsp (1 oz, 28 g) dried thyme leaves
• 1 Tbsp (0.5 oz, 14 g) fresh lemon juice
• ½ tsp (0.088 oz, 2.5 g) salt
• 2 tbsp (1 oz, 28 g)snutritional yeast flakes (optional*)
• ⅓ cup (2.67 oz, 75.67 g) olive oil
• ½ lb (8 oz, 227 g) 2 Sausages (OMNIVORE)

Instructions *

1. lice the zucchini and summer squash lengthwise, 1/4- to 1/2-inch thick. Cut the bell pepper into 1-inch wide strips. Lay in a roomy baking dish.
2. Make the marinade. In a small bowl, whisk together all marinade ingredients. Taste and add additional salt and pepper if desired. Pour over the veggies and toss gently. Let sit for about 30 minutes.
3. Meanwhile, make the pesto.

Pesto

1. First, toast the almonds (an optional but worthwhile step – toasting adds wonderful flavor). To toast, set a small pan over medium heat and add the almonds. Stir frequently until golden and fragrant, about 5 minutes.
2. Add to the pitcher of a blender or a food processor fitted with the s-blade. Add the basil, garlic, thyme, lemon juice, nutritional yeast or Parmesan if using, and salt. Turn on the blender or food processor, streaming in the olive oil as it runs, until a sauce forms. Taste pesto and add additional salt if desired.

Prepare Grill

1. Prepare your grill – medium direct heat, about 375 degrees. Lay the vegetables on the preheated grill grates and cook until grill lines form, about 5 minutes.
2. Flip (we like to use long-handled tongs) and cook on the other side until tender and cooked through, about 5 more minutes.
3. Transfer from the grill to a platter. Keep the grill on to quickly toast the rolls. Slice the rolls in half and brush the insides with the 2 tablespoons olive oil. Lay the rolls cut-side down on the grill and cook just until warmed and a little golden and toasty. Remove from the grill

Assemble the Sandwiches.

1. Smear both sides of the roll with approx. 1 tablespoon of pesto on each side (more or less to taste).
2. Add a layer of zucchini, summer squash, and two or three strips of the pepper. Close, cut in half, and serve!

Healthy Braised Lentils with Kale – V

Ingredients

• 2 tbsp (1 oz, 28 g)extra-virgin olive oil
• 1 medium onion, (8 oz, 227 g) finely chopped
• 1 carrot, (8 oz, 227 g) finely chopped
• 1 fennel bulb, (8 oz, 227 g) trimmed and finely chopped
• 2 tsp (0.35 oz, 10 g) chopped fresh rosemary
• 4 cloves garlic, (0.7 oz, 20 g) minced
• 1 ¾ cups (14 oz, 392 g) diced tomatoes
• 2 ½ cups (20 oz, 567.5 g) vegetable broth
• ¾ cup (6 oz, 170.25 g) Green Lentils (V&O)
• Freshly ground black pepper
• 3 cups (24 oz, 681 g) kale
• salt
• 4 large eggs (OMNIVORE OPTION)

Instructons *

1. Heat 1 tablespoon of the olive oil in a 6-quart pot with a tight-fitting lid over medium-high heat. Add the onion, carrot, fennel and 1/2 teaspoon salt and cook, stirring occasionally, until the vegetables are softened, about 6 minutes.
2. Stir in the rosemary and garlic and cook, stirring frequently, until very fragrant, about 30 seconds. Stir in the tomatoes and their juices, broth, Lentils and 1/2 teaspoon pepper and bring just to a boil. There will be a good amount of broth left in the pot, which is fine.
3. Turn off heat and stir in the kale until the kale is just wilted. Divide the lentil mixture among 4 large bowls and set aside.
4. Heat the remaining 1 tablespoon olive oil in a large nonstick skillet. Crack the eggs into the skillet and sprinkle with salt and pepper; fry 2 minutes for sunny-side up, or longer if firmer yolks are desired. Top each serving of black beans with a fried egg (for omnivore).

Healthy Sprout Salad – V

Ingredients

• 2 cups (16 oz) mung bean sprouts (moong dal sprouts)
• 3 cups (24 oz) water, hot
• ½ cup (4oz, 113.5g) onion, finely chopped
• ½ cup (4oz, 113.5g) tomato (discard pulp and seeds), finely chopped
• ½ cup (4oz, 113.5g) cucumber, finely chopped
• ½ cup(4oz, 113.5g) carrot, shredded
• ½ cup (4oz, 113.5g) cilantro, chopped
• ½ cup (4oz, 113.5g) pomegranate seeds
• 3 Tbsp (1.5 oz) shelled peanuts (V&O)

Salad Dressing

• ½ cup (4oz, 113.5g) extra virgin olive oil
• 2 tsp (0.35 oz, 10 g) roasted cumin powder (jeera powder)
• 2 tsp (0.35 oz, 10 g) salt
• 2 tsp (0.35 oz, 10 g) red chili powder
• 3 Tbsp (1.5 oz) lemon or lime juice
• 4 hard boiled eggs (OMNIVORE)

Instructions *

1. Blanch sprouts, by adding sprouts to a bowl. Pour hot water over the sprouts. Cover the bowl with a lid. Let sprouts sit in hot water for 5 minutes.
2. After 5 minutes, transfer them to a colander. Allow to cool completely before using for the salad. Prepare salad by combining the sprouts, onion, tomato, cucumber, cilantro, and carrot in a mixing bowl. Mix thoroughly.
3. For the dressing, mix olive oil, cumin powder, salt, red chili powder, and lemon juice. Stir to combine. Pour dressing over the salad and mix gently.
4. Add pomegranate seeds, roasted peanuts, and fresh cilantro. Toss the salad once again.
5. Serve healthy sprout salad as a snack or a fulfilling meal.

Healthy Vegan Gingerbread Quinoa Muffins – V

Ingredients

• 1 ¾ (14 oz (392 g)) cup all-purpose flour
• 1 tsp (0.175 oz, 5 g) baking soda
• 2 tsp (0.35 oz, 10 g) ground cinnamon
• 1 tsp (0.175 oz, 5 g) ground ginger
• ½ tsp (0.088 oz,2.5 g) ground cloves
• ½ tsp (0.088 oz,2.5 g) sea salt
• ¼ cup (2 oz, 56.75 g) maple syrup 1 Tbsp
• 2 Tbsp (1 oz, 28 g) stevia
• 1 tsp (0.175 oz, 5 g) vanilla extract
• ¼ cup (2 oz, 56.75 g) vegan butter, melted or olive oil
• ½ cup (4 oz, 113.5 g) prepared coconut milk + 1 Tbsp (0.5 oz) ACV (You can use your favorite plant-based milk!)
• ⅓ cup (2.67 oz, 75.67 g) cooked quinoa (V&O)

Instructions *

1. Cook the quinoa in a medium pot of 3 cups boiling water OR veggie stock (for extra flavor), whisking continuously as it begins to boil.
2. Add a pinch of sea salt and reduce heat to low and simmer (covering the pot with a lid) for 10-15 minutes, whisking every 3-4 minutes until fully cooked through, water has dried, and thickened.
3. Preheat your oven to 400F. Lightly grease your muffin pan (for larger muffins) or for smaller muffins, line the wells with liners.
4. In a large bowl whisk together the flour, baking soda, salt, and spices.
5. Add in the quinoa, vanilla, and stevia, and fold a bit.
6. Add the powder coconut milk + ACV (apple cider vinegar), melted butter, maple syrup, and stir until just combined. (DON’T OVERMIX! The batter should look moist, but thick where it’s ‘scoop-able’ but not easily poured. If way too thick, add 1-2 tbsp (1 oz, 28 g)s more milk. If too runny, add more flour, 1 Tbsp at a time)
7. Divide the batter evenly among the wells of the prepared muffin pan.
8. Bake for 20 to 24 minutes or until the centers come out clean.
9. Once fully baked through, remove from the oven and let the muffins cool in the pan before removing.
10. To serve, enjoy muffins along with your favorite coffee, tea, or a glass of plant-based milk.

Quinoa Breakfast Pudding – V

Ingredients

• 1 cup(8 oz, 227 g) dry quinoa (V&O)
• 1 ¼ cup (10 oz) coconut milk
• 1 tsp (0.174 oz, 4.9g)vanilla extract
• Pinch salt
• 2 tbsp (1 oz, 28 g)s maple syrup
• 4 sausages (12 oz) (OMNIVORE)

Instructions *

1. Transfer the quinoa to a sieve and run it under cold water to rinse it off. Drain the quinoa well.
2. Transfer the quinoa to a medium-size pot.
3. Add 1 cup of the coconut milk, along with 1 cup of water.
4. Add the vanilla, sea salt, and maple syrup and give it all a stir.
5. Bring the mixture to a boil, and reduce the heat to a simmer.
6. Place the lid of the pot on, slightly ajar, so that some steam can escape.
7. Simmer the quinoa until all of the liquid is absorbed and the quinoa is tender, about 15 or 20 minutes.
8. Stir in the remaining ¼ cup of coconut milk.
9. Divide the pudding into four serving bowls. Serve with sauteed sausages for omnivores.

Quinoa Pancakes – V

Ingredients

• 1 cup (8 oz, 227 g) mashed bananas
• 1 cup (8 oz, 227 g) prepared coconut milk
• 1 Tbsp (0.5 oz, 14 g) lemon juice
• 1 tsp (0.175 oz, 5 g) baking soda
• 2 Tbsp (1 oz, 28 g) maple syrup (optional)
• 3 cups (24 oz, 681 g) quinoa flour (V&O) (see notes for making your own)
• 4 eggs – omelets (OMNIVORE)

Instructions *

1. Blend all ingredients on low until combined, stopping to stir as necessary. Don’t over-blend.
2. Heat a non-stick pan over medium heat (I recommend spraying it lightly just to make sure they don’t stick). Drop about 1/4 cup of batter into the pan and spread into a circle. Cook for 2-3 minutes over medium heat or until you can easily slide a spatula underneath.
3. Flip and cook for 2-3 minutes on the second side. Remove from the pan.
4. Repeat until all the batter is used. Add toppings of choice (fruit, nuts, seeds, chocolate chips, nut butter, maple syrup, etc.) and enjoy!

Quinoa Salad – V

Ingredients

For the Dressing

• ¼ cup (2oz, 56.75g) olive oil
• 1 clove (0.1 oz) minced garlic
• 2 tbsp (1 oz, 28 g) lemon juice
• 1 tbsp (0.5 oz) golden balsamic vinegar
• 1 tsp (0.167 oz) maple syrup or honey
• Salt and black pepper to taste

For the Salad

• 2 cups (16 oz) cold cooked quinoa
• 2 cups (16 oz) fresh spinach leaves chopped
• 1 cup (8oz, 227g) chopped cucumber
• 1 cup (8oz, 227g) halved grape or cherry tomatoes
• 1 large (6 oz) avocado pitted, peeled, and chopped
• 2 green (0.4 oz) onions sliced
• Salt and black pepper to taste
• Bacon (OMNIVORE)

Instructions *

1. First, make the dressing. In a small bowl or jar, whisk together the olive oil, garlic, lemon juice, vinegar, maple syrup or honey, salt and pepper. Set aside.
2. In a large bowl, combine quinoa, spinach, cucumber, tomatoes, avocado, and green onions. Drizzle salad with dressing and gently stir until salad is coated with the dressing. Season with salt and pepper, to taste. Serve with bacon for omnivores.

Quinoa Shakshuka-V

Ingredients

• 2 cups quinoa (16 oz, 454 g) (uncooked)
• 2 tbsp (1 oz, 28 g) olive oil
• 1 onion, (8 oz, 227 g) chopped
• 4 garlic cloves, (1 oz, 28 g) chopped
• 1 red bell peppers, (8 oz, 227 g) chopped
• 2 zucchinis, (16 oz, 454 g) chopped
• 14 oz (392 g) fresh tomatoes
• 2 tsp (0.35 oz, 10 g) paprika
• 2 tsp (0.35 oz, 10 g) chili powder
• A pinch of cayenne pepper
• Salt and pepper, to taste

• 4 sausages(8 oz)—2/(OMNIVORE)(227 g)
• 4 eggs—2/(OMNIVORE) each

Instructions *

1. Cook your quinoa according to package directions. Set aside.
2. Heat your oil in a medium skillet over medium-high heat. Add the onion, and cook for 2 minutes, until the onion begins to break down.
3. Next add the garlic, pepper, and zucchini and continue to mix, for 3-4 minutes so the vegetables begin to cook. Turn your heat down to medium-low. Add your tomatoes, paprika, chili powder, cayenne, salt, and pepper and mix until incorporated.
4. Lastly, add your quinoa, and mix together, allowing to cook on low for another 3-4 minutes. Serve in a bowl or a mini cast iron skillet with fresh bread.

Vegan Apple Muffin With Tofu Scramble – V

Ingredients

• 1 cup (8 oz, 227g) All purpose flour
• ½ cup (4 oz, 113.5g) brown sugar
• ½ tsp (0.08 oz, 2.5g) Baking Soda
•  tsp (0.08 oz, 2.5g) cinnamon
• ⅛ tsp(0.02 oz, 0.6g) nutmeg
• 90ml (3.04 oz) vegan buttermilk (½ Tablespoon lemon juice + 90ml coconut milk)
• ⅛ cup (1 oz, 28.4g) olive oil
• ½ tsp (0.08 oz, 2.5g) vanilla extract
• 1 tbsp (0.5 oz, 14g) peanut butter
• ½ cup (4 oz, 113.5g) Chopped Apple, peeled, plus more to add directly to the tops of the muffins before baking.

Tofu scramble

• 1 tbsp (0.5 oz, 14g) olive oil
• 16-ounce block firm tofu
• 2 tbsp (1 oz, 28 g) nutritional yeast
• ½ tsp (0.08 oz, 2.5g) salt, or more to taste
• ¼ tsp (0.04 oz, 1.25g) turmeric
• ¼ tsp (0.04 oz, 1.25g) garlic powder
• 2 tbsp (1 oz, 28 g)s prepared coconut milk
• 4 eggs (OMNIVORE)

Instructions *

1. Preheat the oven to 350°F (180°C).
2. Grease muffin pan with olive oil.
3. Sift all purpose flour into a mixing bowl. Add light brown sugar, baking soda, salt, cinnamon and nutmeg. Mix together.
4. Prepare the vegan buttermilk by adding ½ tablespoon of lemon juice to a measuring jug and then adding coconut milk 90ml. Let it curdle into buttermilk.
5. Add vegan buttermilk, olive oil, vanilla extract and peanut to the mixing bowl and mix into a thick batter. Don’t overmix.
6. Add peeled and chopped apples and fold them in.
7. Divide the batter evenly between the muffin partitions of your muffin tray. Add a few extra pieces of peeled and chopped apple directly to the tops of the muffins before baking.
8. Place into the oven and bake at 350°F for 22-25 minutes or until a toothpick inserted into the center of one of the muffins comes out clean.
9. Let the muffins cool in the tray for a few minutes before transferring them to a wire cooling rack to cool completely.

Tofu scramble

1. Heat the olive oil in a pan over medium heat. Mash the block of tofu right in the pan, with a potato masher or a fork (you can also crumble it into the pan with your hands).
2. Cook, stirring frequently, for 3-4 minutes until the water from the tofu is mostly gone. Now add the nutritional yeast, salt, turmeric and garlic powder.
3. Cook and stir constantly for about 5 minutes. Pour the powdered coconut milk into the pan, and stir to mix.

Vegan Breakfast Hash With Baked Beans – V

Ingredients

• 3 (20 oz) Medium Potatoes
• 1 (6 oz) Yellow Onion
• 1 (6 oz) Zucchini
• 8oz. Mushrooms
• ½ tsp(0.08oz, 2.5g) garlic powder
• ½ tsp(0.08oz, 2.5g) cumin powder
• ½ tsp(0.08oz, 2.5g) paprika
• Salt and Pepper to taste
• 2-3 Tbsp (1.25 oz) olive oil
• Baked beans to serve
• 4 Eggs to serve (OMNIVORE)

Instructions *

1. In a large pan over medium heat, add oil and diced potatoes.
2. Stir potatoes and oil together and cook for about 10 minutes or until they begin to crisp and are softer when poked with a fork.
3. Chop the remaining ingredients into bite-sized pieces and add to the pan along with the spices. Give it a good stir and continue cooking for 5-10 minutes, or until the veggies are soft.
4. Serve with baked beans.
5. Make omelets and serve omnivore.

Vegan Cinnamon Rolls With Tofu Scramble – V

Ingredients

• ½ cup(4 oz, 113.5 g) milk of choice
• 1 tbsp (0.5 oz, 14 g)maple syrup
• ½ tbsp(0.25 oz, 7 g) active dry yeast
• 1 ¼ (10 oz) cups flour
• 1 tbsp (0.5 oz, 14 g)baking powder
• ¼ cup (2 oz, 56.75 g) sugar
• ¼ tsp(0.04 oz, 1.25 g) salt
• 1 tsp (0.174 oz. 4.9 g)cinnamon
• 2 tbsp (1 oz, 28 g) olive oil
• 1 tsp (0.174 oz. 4.9 g)pure vanilla extract
• 3 tbsp (1.5 oz. 42 g) flour
• ⅛ cup (1 oz, 28.4 g) sugar of choice
• ¾ tbsp (0.375 oz, 10.5g) cinnamon
• optional ¼ cup (2 oz) raisins
• ⅓ cup (2.7 oz. 75.7 g) peanut butter

Tofu scramble

• 1 tbsp (0.5 oz, 14 g ) olive oil
• 16-ounce block firm tofu
• 2 tbsp (1 oz, 28 g)s nutritional yeast
• ½ tsp (0.087 oz, 2.5g) salt, or more to taste
• ¼ tsp 0.04 oz, 1.25g)turmeric
• ¼ tsp (0.04 oz. 1.25g)garlic powder
• 2 tbsp (1 oz, 28 g)s prepared coconut milk
• 4 Eggs (OMNIVORE)

Instructions *

1. The recipe works with regular all purpose, spelt, or whole wheat pastry flour.
2. Warm milk in a bowl (not boiling – 110 F if you have a candy thermometer).
3. Stir in the maple syrup, sprinkle yeast on top, and set aside for 5 minutes. (If it doesn’t bubble up, either your yeast is no good or milk was too hot or cold.) In a new bowl, combine flour, baking powder, sugar, salt, and cinnamon.
4. Stir oil and vanilla into the milk mixture, then stir into the dry-ingredient bowl to form a dough. If needed (depending on flour used), add more flour until it’s dry enough to form into a ball.
5. Place the ball in a greased bowl, cover loosely, and set in a warm place for 1 hour, during which time it should double in size.
6. After the dough has risen, punch to deflate. Knead with your hands for 5 minutes, adding the 3 tbsp flour as you knead so the dough isn’t sticking to your hands.
7. On a floured surface, roll dough into a very thin rectangle (just under 1/4in). Stir together all remaining ingredients, and spread over the dough.
8. Cut long strips, then roll each up as tightly as possible. Place in a greased 9×13 pan. Loosely cover 30 minutes OR cover and refrigerate overnight.
9. Preheat the oven to 325 F. Bake rolls for 20 minutes. Serve hot.

Tofu Scramble

1. Heat the olive oil in a pan over medium heat. Mash the block of tofu right in the pan, with a potato masher or a fork (you can also crumble it into the pan with your hands).
2. Cook, stirring frequently, for 3-4 minutes until the water from the tofu is mostly gone.
3. Now add the nutritional yeast, salt, turmeric and garlic powder. Cook and stir constantly for about 5 minutes. Pour the powdered coconut milk into the pan, and stir to mix.

Vegan Lentil Chili – V

Ingredients

• 2 tbsp (1 oz, 28 g) olive oil
• 1 bunch scallions,(4 oz, 113.5 g) thinly sliced on the diagonal, light- and dark-green parts separated
• 1 red bell pepper (8 oz, 227 g), diced
• 1 orange bell pepper (8 oz, 227 g), diced
• Salt and freshly ground black pepper
• ¼ cup (2 oz, 56.75 g) fresh tomato
• 3 cloves garlic, minced (0.5 oz, 14 g)
• 1 Tbsp (0.5 oz, 14 g) ancho chile powder
• 1 Tbsp (0.5 oz, 14 g) ground cumin
• ½ tsp (0.088 oz, 2.5 g) ground cinnamon
• 3 cups (24 oz, 681 g) diced fresh tomatoes with their juices
• 1 cup (8 oz, 227 g) dried lentils (V&O)
• 3 cups (24 oz, 681 g) kidney beans (V&O)
• 2 cups (16 oz, 454 g) diced butternut squash
• 1 Tbsp (0.5 oz, 14 g) agave syrup or maple syrup

garnishes

• ¼ cup (2 oz, 56.75 g) radish
• ¼ cup (2 oz, 56.75 g) jalapeno
• ¼ cup (2 oz, 56.75 g) cubed avocado
• 8 oz (227 g) Bacon or sausages (OMNIVORE)

Instructions *

1. Heat the olive oil in a large heavy-bottom pot over medium-high heat. Add the light-green scallion parts, both bell peppers, 1/2 teaspoon salt and a few grinds of black pepper and cook, stirring occasionally, until the vegetables have softened, 5 to 6 minutes.
2. Add the tomato, garlic, ancho chile powder, cumin and cinnamon and cook, stirring, and the garlic is softened, about 1 minute. Add the tomatoes and their juices, beans, 2 cups water, 1 teaspoon salt and a few grinds of black pepper to the pot and stir to combine.
3. Fold in the butternut squash. Bring the liquid to a boil, then reduce the temperature and simmer, stirring occasionally, until the beans have softened, 12 to 15 minutes.
4. Add agave syrup and cook, stirring once or twice, until everything is tender.
5. Serve the chili in bowls and garnish with the radish, jalapeno, avocado, pepitas and dark-green scallion parts as desired.

Vegan Muffins With Tofu Scramble – V

Ingredients

• 2 (8 oz) very ripe medium bananas
• ⅛ cup (1 oz, 28.4 g) olive oil
• ½ cup (4 oz, 113.5 g)organic granulated sugar
• 1 cup (8 oz, 227 g)all-purpose flour
• ½ tsp (0.087 oz, 2.5 g)salt
• ½ tsp (0.087 oz,2.5g) baking soda
• 1 tbsp (0.5 oz, 14g) brown sugar

Tofu scramble

• 1 tbsp (0.5 oz, 14 g) olive oil
• 16-ounce block firm tofu
• 2 tbsp (1 oz, 28 g)s nutritional yeast
• ½ tsp (0.08 oz, 2.5 g)salt, or more to taste
• ¼ tsp (0.04 oz, 1.25g)turmeric
• ¼ tsp (0.04 oz, 1.25 g)garlic powder
• 2 tbsp (1 oz, 28 g)s prepared coconut milk
• 4 eggs (OMNIVORE)

Instructions *

1. Preheat the oven to 350 F and prepare a 12-cup muffin tin either with liners or by lightly greasing.
2. In a large bowl, mash 3 bananas with a fork until soft. Add the oil and sugar. Mix until creamy.
3. In a separate bowl, combine the flour, salt, and baking soda until well mixed. Add the flour mixture to the banana mixture, stirring gently just to combine. Don’t overmix. The batter will be thick. If the batter is too dry and not malleable, mash the remaining banana and mix it in.
4. Carefully spoon the batter into the muffin tins, filling each well about 2/3 full. If desired, sprinkle the brown sugar on top just before baking.
5. Bake the muffins for about 25 minutes or until a toothpick comes out clean when inserted in the center of a muffin.
6. Let cool for a few minutes and enjoy while still warm. Cool entirely for longer storage. Enjoy.

Tofu Scramble

1. Heat the olive oil in a pan over medium heat.
2. Mash the block of tofu right in the pan, with a potato masher or a fork (you can also crumble it into the pan with your hands). Cook, stirring frequently, for 3-4 minutes until the water from the tofu is mostly gone.
3. Now add the nutritional yeast, salt, turmeric and garlic powder. Cook and stir constantly for about 5 minutes. Pour the powdered coconut milk into the pan, and stir to mix.

Vegan Waffles – V

Ingredients

• ¾ cups(6 oz) prepared coconut milk(170g)
• 1tsp(0.174 oz) apple cider vinegar(4.872g)
• 1 cup(8 oz) all-purpose flour(227g)
• ½ Tbsp(0.25 oz) baking powder(7g)
• ¼ tsp(0.04 oz) sea salt(1.25g)
• ½ Tbsp(0.25 oz) brown sugar or maple syrup(7g)
• ⅛ cup(1 oz) melted vegan butter(28.4g)
• ¼ tsp(0.04 oz) vanilla extract(1.25g)
• Serve with any available fruit
• 2 cups(16 oz) baked beans (V&O side dish)(454g)

Classic waffles

• ¾ cup(6 oz) all-purpose flour(170g)
• 1 tsp(0.174 oz) baking powder(4.872g)
• 1 Tbsp(0.5 oz) stevia(any type, or maple syrup)(14g)
• ¼ tsp(0.04 oz) cinnamon(1.25g)
• ¼ tsp(0.04 oz) salt(1.25g)
• ⅛ cup(1 oz) oil(28.4g)
• ¾ cups(6 oz) milk of choice(170 g)
• 1 tsp(0.174 oz) vanilla extract(4.872g)
• 1 egg

Instructions *

1. Mix the milk, vanilla extract and the lemon juice or ACV together in a small bowl/measuring cup.
2. Set aside for about 5 minutes – this will make the vegan buttermilk.
3. In a large bowl, sift the flour, baking powder and salt. The sifting really helps to make the waffles fluffy.
4. Add the sugar, melted butter/oil, buttermilk mixture into the dry ingredients and using a spatula, gently mix the batter until JUST combined.
5. It’s okay (and normal) to have some lumps. The batter should be thick and scoopable.
6. Turn on and preheat your waffle maker according to whichever level that you want. I set mine to about medium because I like mine crisp and golden but also very fluffy.
7. Using a ½ cup (125mL) measuring cup, scoop out some batter and pour/spread into the middle of the greased waffle maker.
8. You don’t need to push it to the edges.
9. Close and let cook until the steam has COMPLETELY stopped from the waffle maker. Don’t open it before the steam is finished!
10. Remove each waffle and place on a baking sheet in your oven or toaster oven on “warm” or 200F/95C to keep warm and crispy until finished with the entire batter. Continue with the rest of the batter.

Classic Waffles

1. Preheat the waffle iron to the high heat setting.
2. In a medium bowl, mix the all purpose flour, baking powder, stevia, cinnamon, and salt until thoroughly combined.
3. In another bowl, whisk the oil, milk, vanilla and eggs. Pour the wet ingredients into the dry ingredients and whisk gently until the batter is smooth.
4. Grease or butter your waffle iron. Add the batter (a little over 1 cup for a Belgian waffle maker or a little over ½ cup for a standard waffle maker) into the center of the waffle iron, then cook according to the waffle iron’s instructions until golden brown: about 3 to 4 minutes depending on your waffle iron.
5. Remove the cooked waffles and place them on a parchment-lined or greased baking sheet without stacking.
6. Make the waffles to order, or place cooked waffles in a 250°F oven to keep warm.
7. Cooked waffles can be frozen; place them in a plastic bag and remove the remaining air with a straw before sealing.
8. To reheat, remove from the freezer and lightly toast in a toaster.

Vegetable Quinoa Muffins – V

Ingredients

• ⅓ cup (2.67 oz, 75.67 g) whole wheat flour
• ⅓ cup (2.67 oz, 75.67 g) cooked quinoa (V&O)
• ⅓ tsp (0.056 oz) baking powder
• ⅛ tsp (0.02083 oz) baking soda
• ⅓ tsp (0.06 oz, 1.67 g) curry powder
• ⅛ tsp (0.0208 oz, 0.585 g) tsp turmeric
• ⅓ cup (2.67 oz, 75.67 g) grated carrots
• ⅓ cup (2.67 oz, 75.67 g) finely chopped broccoli florets
• ⅛ cup (1 oz, 28 g) cup olive oil
• ½ (4 oz, 113 g) cup full-fat unsweetened coconut milk
• 2 tsp (0.35 oz, 10 g) chia seeds
• 4 each (16 oz, 454 g)Sausage or bacon (OMNIVORE)

Instructions *

1. Preheat the oven to 175C/350F.
2. In a large bowl, combine all the dry ingredients. In a separate bowl, combine all the wet ingredients.
3. Pour wet ingredients into the dry and mix with a spoon until well incorporated. Don’t over mix.
4. Spoon batter evenly into a greased or lined 12-cup muffin pan.
5. Bake for 15-20 minutes, until the inserted toothpick comes out clean. Cool for 5 minutes in the pan before transferring them to a wire rack.

Vanilla Chia Seed Pudding – V

Ingredients

• ½ cup (4 oz, 113.5 g) raw chia seeds
• 2 cups (16 oz, 454 g) prepared coconut milk
• 1 ½ tsp (0.2625 oz, 7.5 g) pure Malagasy vanilla extract
• 2 tbsp (1 oz, 28 g) maple syrup
• Pinch of salt

Tofu scramble

• 24 ounce (681 g) block firm tofu
• ¼ cup (2 oz, 56.75 g) olive oil
• ½ tsp (0.088 oz,2.5 g) turmeri
• Salt to taste
• Fresh ground pepper
• 1 tsp (0.175 oz, 5 g) garlic powder
• ½ tsp (0.088 oz,2.5 g) cumin
• 4 eggs replaces tofu for(OMNIVORE)

Instructions *

1. Place the chia seeds in a medium bowl. Add the yogurt, prepared coconut milk, vanilla, maple syrup and a pinch of kosher salt. Whisk to combine.
2. Cover the bowl tightly with plastic wrap and refrigerate for at least 4 hours, stirring occasionally. I recommend letting the pudding rest in the refrigerator overnight, but 4 hours will do if you’re feeling antsy.
3. Before serving, stir the pudding to make sure that there aren’t any clumps.
4. Spoon pudding into bowls or glasses. Garnish with toppings of your choice.

Tofu Scramble

1. Drain the tofu container, then pat the tofu dry with a clean dish towel. Place the tofu in a large bowl and use your fingers to break the tofu into bite-sized irregular shaped pieces. (It might be a little cold on your hands: don’t worry, it should only take a few seconds!)
2. Stir in the olive oil, turmeric, salt and pepper. Add the cumin and garlic powder to a dry skillet. Cook on medium heat for 1 minute until fragrant. Stir in the tofu and increase the heat to medium high. Cook for 5 minutes, stirring occasionally, until heated through and starting to lightly brown.
3. Remove the heat and place it on the serving plates. Serve with pudding.
4. Make scrambled eggs for omnivores.

Vegan Cinnamon Rolls with Tofu Scramble – V

Ingredients

• ½ cup (4 oz) milk of choice
• 1 tbsp (0.5 oz) maple syrup
• ½ tbsp (0.25 oz) active dry yeast
• 1 ¼ cups (10 oz) flour
• 1 tbsp (0.5 oz) baking powder
• ¼ cup (2 oz) sugar
• ¼ tsp (0.0417 oz) salt
• 1 tsp (0.17 oz) cinnamon
• 2 tbsp (1 oz, 28 g) olive oil
• 1 tsp (0.17 oz) pure vanilla extract
• 3 tbsp (1.5 oz) flour
• ⅛ cup (1 oz) sugar of choice
• ¾ tbsp (0.375 oz) cinnamon
• optional ¼ cup (2 oz) raisins
• ⅓ cup (2.67 oz) peanut butter

Tofu scramble

• 1 tbsp (0.5 oz) olive oil
• 16-ounce block firm tofu
• 2 tbsp (1 oz, 28 g) nutritional yeast
• ½ tsp (0.083 oz) salt, or more to taste
• ¼ tsp (0.0417 oz) turmeric
• ¼ tsp (0.0417 oz) garlic powder
• 2 tbsp (1 oz, 28 g)s prepared coconut milk
• 4 Eggs (OMNIVORE)

Instructions *

1. The recipe works with regular all purpose, spelt, or whole wheat pastry flour.
2. Warm milk in a bowl (not boiling – 110 F if you have a candy thermometer). Stir in the maple syrup, sprinkle yeast on top, and set aside for 5 minutes. (If it doesn’t bubble up, either your yeast is no good or milk was too hot or cold.)
3. In a new bowl, combine flour, baking powder, sugar, salt, and cinnamon. Stir oil and vanilla into the milk mixture, then stir into the dry-ingredient bowl to form a dough. If needed (depending on flour used), add more flour until it’s dry enough to form into a ball.
4. Place the ball in a greased bowl, cover losely, and set in a warm place for 1 hour, during which time it should double in size. After the dough has risen, punch to deflate. Knead with your hands for 5 minutes, adding the 3 tbsp flour as you knead so the dough isn’t sticking to your hands.
5. On a floured surface, roll dough into a very thin rectangle (just under 1/4in). Stir together all remaining ingredients, and spread over the dough. Cut long strips, then roll each up as tightly as possible.
6. Place in a greased 9×13 pan. Loosely cover 30 minutes OR cover and refrigerate overnight.
7. Preheat the oven to 325 F. Bake rolls for 20 minutes. Serve hot.

Tofu Scramble

1. Heat the olive oil in a pan over medium heat. Mash the block of tofu right in the pan, with a potato masher or a fork (you can also crumble it into the pan with your hands).
2. Cook, stirring frequently, for 3-4 minutes until the water from the tofu is mostly gone. Now add the nutritional yeast, salt, turmeric and garlic powder.
3. Cook and stir constantly for about 5 minutes. Pour the powdered coconut milk into the pan, and stir to mix.

Whipped Porridge – V

Ingredients

• 4 cups(32 oz, 908 g) + ¼ cups water(2 oz, 56.75 g)
• 1 cups(8 oz. 227g) + ¾ cups(6 oz, 170 g ) frozen berries
• ¼ cup(2 oz, 56.75 g) stevia
• 1/4 tsp(0.04 oz) salt(1.25 g)
• 1 ¼ cups(10 oz) oat bran(283.75 g)
• For serving: berries, stevia, thick plant-based milk (optional)

Instructions *

1. Bring water, berries, stevia and salt to a boil.
2. Add oat bran and let bubble slowly in medium heat stirring every now and then for 10 minutes.
3. Let porridge cool (outside if possible) for at least 20 minutes or until cooled.
4. When cooled, whip porridge with a hand mixer or stick blender until air bubbles start to form. Continue whipping until the porridge is fluffy and the berries are mashed.
5. Serve porridge with stevia, thick plant-based milk and more berries.
6. Enjoy this traditional Nordic porridge!

Whipped Porridge With Baked Beans – V

Ingredients

• 4 ¼ (34 oz)cups water
• 1 ¾ (14 oz) cups frozen berries
• ¼ cup (2 oz) stevia
• 1/4 tsp (0.0417 oz) salt
• 1 ¼ cups (10 oz) oat bran
• For serving: berries, stevia, thick plant-based milk (optional)
• 4 cups (32 oz) baked beans (V&O)
• 2 boiled eggs (OMNIVORE

Instructions *

1. Bring water, berries, stevia and salt to a boil.
2. Add oat bran and let bubble slowly in medium heat stirring every now and then for 10 minutes.
3. Let porridge cool (outside if possible) for at least 20 minutes or until cooled. When cooled, whip porridge with a hand mixer or stick blender until air bubbles start to form. Continue whipping until the porridge is fluffy and the berries are mashed.
4. Serve porridge with stevia, thick plant-based milk and more berries. Enjoy this traditional Nordic porridge!