active vegan 100 recipe book · 2018-03-12 · chia milk pudding 40 tofu scramble 41 sweet potato...

ACTIVE VEGAN100 RECIPE BOOK

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Image credits

Introduction Pages - Fortified vegan milk: tashka2000©123RF.com; Nutritional yeast: Olga

Miltsova©123RF.com; Beans and pulses: fpwing©123RF.com; Tofu: Elena Veselova©123RF.com; Greens:

Evgenia Lysakov©123RF.com; Tahini: Jessmine©123RF.com; Vitamin B12: Panya Piyaprakongsri©123RF.

com; Iron: yodiyim©123RF.com; Performance enhancing supplements: Ognyan Chobanov©123RF.com

Medical DisclaimerAlways consult your medical practitioner, registered dietician or nutritionist before making any significant changes to your diet – particularly if you are an adolescent, pregnant, breastfeeding or have or develop a medical condition.

Whilst our recipes can help most people lose weight as part of a calorie controlled diet and active lifestyle, they have not been specifically designed for you and individual results will vary. Where calorie and macronutrient information is provided, it is calculated using common databases. Exact values will vary, however, and so the values will only be approximations for your finished dish.

Should you purchase and consume the recommended supplements in this guide, you are choosing to do so of your own free will, without coercion and in the full knowledge that the supplements have not been personally recommended to you and that should you suffer from a medical condition of any kind or suspect that the ingredients may cause you a medical problem of any kind whatsoever you should speak to a qualified medical practitioner for advice.

Further, if you choose to consume any of these supplements and feel that you are experiencing any adverse effects, then you should cease using them immediately and consult your doctor.

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© Copyright 2018 Results Fitness and it’s licensors

All rights reserved.No part of this book may be reproduced, stored in a retrieval system or transmitted in any form or means whatsoever without the prior consent and written permission of the copyright holder(s).

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Drinks

Green tea & nectarine smoothie 1

Nuts & seeds smoothie 2

Indulgent chocolate mint smoothie 3

Fresh green smoothie 4

Maca fig smoothie 5

Pear & cardamom smoothie 6

Strawberry oaty smoothie 7

Creamy peach smoothie 8

Zingy citrus smoothie 9

Tofu, walnut & pear smoothie 10

Creamy chickpea & chocolate smoothie 11

Seriously green smoothie 12

Sesame & cashew cream smoothie 13

Raspberry & pomegranate smoothie 14

Snacks & treats

Banana & tahini bread 15

Chocolate tofu cheesecake 16

Peanut crackle bars 18

Protein fudge choc ice bars 19

Tahini protein balls 20

Blueberry bliss bars 21

Cashew cookie bars 22

Coconut & mint energy balls 24

Chocolate chickpea energy balls 25

Chocolate orange mousse 26

Fruity coconut & lime energy balls 27

Indulgent brownies 28

Raspberry cashew squares 29

Salted caramel energy balls 30

Rich chocolate truffles 31

Cinnamon flapjacks 32

Peanut butter blondies 33

Nut free no bake cookies 34

Contents

Breakfast

Chickpea mini muffins 35

Coconut overnight oats 36

Berry buckwheat pancakes with griddled peach 37

Courgette fritters with avocado 39

Chia milk pudding 40

Tofu scramble 41

Sweet potato breakfast bites 42

Creamy quinoa with chocolate & berries 43

Raspberry, almond & chia overnight oats 44

Avocado & white bean smash on rye 45

Spiced Indian porridge 46

Full English breakfast 47

Coconut protein pancakes 48

Socca wraps 49

Spring omelette 50

Quinoa & chia bread 51

Curried socca pancakes with caramelised onions 52

Mexican veggie slices 53

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Salad

Roasted squash & lentil salad 55

Rainbow chard & red cabbage salad 56

Spinach carbonara chickpea fusilli 57

Buckwheat & haricot bean salad 58

Carrot, walnut & chickpea salad 59

Courgette spirals with basil pesto 60

Mediterranean quinoa salad 61

Edamame bean, leek & mushroom risotto 62

Colourful mixed bean salad 63

Zesty black eyed bean & quinoa salad 64

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Lunch

TLT (tofu, lettuce & tomato) wrap 65

Roast vegetable quiche 66

Creamy cauliflower soup 68

Spicy edamame bean noodles 69

Tofu & vegetable soup 70

Chickpea crackers with hummus & veggies 71

Spicy chickpea cakes 72

Fragrant falafel with fresh pesto 73

Fragrant Thai mushroom broth 74

Sweet potato rosti with black bean salsa 75

Curried red lentil & spinach soup 76

Lentil loaf 77

Roasted vegetable & hummus wrap 78

Chunky vegetable broth 79

Spinach, leek & coconut soup 80

Curried cauliflower steaks 81

Kale, sweet potato & chickpea soup 82

Spiced carrot & apple soup 83

Hummus veggie wraps 84

Thai tofu lettuce rolls 85

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Dinner

Cauliflower power bowl 86

Italian bean stew 87

Peanut noodles 88

Protein power bowl with tahini sauce 89

Vegetable pizza 90

Butternut lasagne 91

Mexican lentil stuffed peppers 93

Red lentil & spinach dhal 94

Thai green chickpea curry 95

Tofu stir fry with satay sauce 96

Lentil shepherd’s pie 97

Quinoa falafel with mint yoghurt dip 98

Peanut butter curry 100

Black bean burgers 101

Cheesy courgette pasta 102

Quinoa chilli 103

Warming mac & cheese 104

Moroccan veg stew 105

Cauliflower chickpea nuggets 106

Black bean & avocado tostadas 107

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Visit: yourwebsite.com Email: [email protected]: yourwebsite.com Email: [email protected]

RESULTS

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Welcome to the Active Vegan Recipe Book.

This book will be your bible over the coming weeks! In case you didn’t know, nutrition will count for about 80% of your results. That’s right 80%! There is an important lesson to be learned from the story below...

You see I used to have a client, let’s call her Lisa. Now Lisa trained very hard and never

missed a training session and so with all this effort and dedication to her training she

thought that the scales and the measuring tape would really be moving in the right direction

at her weights and measurement day.

I will never forget the look on her face when she found out that she lost only 1lb and half an

inch from her waist. She was disappointed and so was I. “You have read the information on

the importance of nutrition and you have been using the recipe book I gave you?,” I asked. It

turned out she never read it because she thought she already knew about nutrition and that

her personal trainer wasn’t going to know more than she did.

Sometimes we learn the hard way! I’m pleased to say that once Lisa had become fully aware

of the importance of nutrition for fat loss, we were able to make some important changes.

28 days later she was 14lbs down and almost 2 dress sizes smaller.

As the saying goes, “When the student is ready, the teacher will appear”.

And you are ready! That’s why you are reading this!

Visit: yourwebsite.com Email: [email protected] 1INTRODUCTION

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Visit: yourwebsite.com Email: [email protected]: yourwebsite.com Email: [email protected]: yourwebsite.com Email: [email protected] 2INTRODUCTION

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Visit: www.yourwebsite.com

Email: [email protected]

www.yourfacebookpage.com/your_business

www.yourtwitterpage.com/your_business

www.yourinstagrampage.com/your_business

Get in touch

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Visit: yourwebsite.com Email: [email protected]: yourwebsite.com Email: [email protected]: yourwebsite.com Email: [email protected] INTRODUCTION

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In this section we will look at some ingredients that provide certain key nutrients, which can be lacking in a vegan diet.

Fortified vegan milk

There are many dairy milk alternatives available such as

almond milk, oat milk, cashew milk, rice milk and hemp

milk.

Most brands fortify these milks with a variety of

vitamins and minerals including calcium, vitamin B12,

and vitamin D.

These milks are a versatile ingredient and can be used in baking, smoothies, breakfasts, tea

and coffee, or enjoyed on its own.

Nutritional yeast

Nutritional yeast is a deactivated yeast which can be

added to dishes to boost flavour and nutritional content.

It has a cheesy, creamy flavour and works well in dishes

like Warming Mac & Cheese and Courgette Fritters with

Avocado, or sprinkled onto popcorn.

Nutritional yeast is a source of complete protein,

providing all of the essential amino acids that the body

cannot produce.

Because the yeast is deactivated, it is not like regular yeast which can contribute towards

gut issues and candida.

Look for the fortified versions which have added iron, and b vitamins.

INTRODUCTION 3

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4

Beans and pulses

Beans and pulses are a good source of protein, fibre,

vitamins and minerals.

There are a wide variety of beans and pulses including:

• Kidney beans

• Butter beans

• Haricot beans

• Cannellini beans

• Pinto beans

• Borlotti beans

• Chickpeas

• Red, green, yellow and brown lentils

Beans and pulses absorb flavours well, provide a nice texture in recipes and are quite filling.

Chickpeas work well in smoothies, sauces and baking.

Tofu

Tofu is a source of protein, iron, calcium, manganese,

selenium, phosphorous, magnesium, copper, zinc and

vitamin B1. It contains all of the essential amino acids.

Tofu comes in two different forms, silken tofu or firm

tofu. Silken tofu is the best option to use when the

recipe requires a smooth consistency such as smoothies.

Firm tofu is better for recipes that require the tofu to

retain it’s shape and not break up too much during cooking.

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5

Greens

Greens should be a component of every healthy diet due

to the nutrient density they exhibit. A nutrient dense

food is a food which contains a high amount of vitamins

and or minerals but does not contain a large number of

Calories.

Greens such as kale, pak choy, spinach and spring greens

are particularly good sources of vitamins K, A and C, in addition to manganese and folate.

Shelled hemp seed

Hemp seeds are the seeds of the cannabis sativa plant. Hemp seeds only contain trace

amounts of the psychoactive compound THC and are therefore not going to produce any

drug-like effects.

Hemp seed is actually very nutritious and contains essential fatty acids, protein, vitamin E,

fibre and minerals.

Hemp seed has a nutty flavour and works well in recipes like Strawberry oaty smoothie and

Creamy quinoa with chocolate & berries.

Tahini

Tahini is a silky nutty paste made from sesame seeds.

Sesame seeds contain copper, manganese, calcium,

magnesium, phosphorus, iron, zinc, molybdenum,

selenium and vitamin B1. Sesame seeds also contain two

compounds; sesamin and sesamolin, which are a type

of fibre called lignans and have a potentially beneficial

impact on cholesterol levels and liver health.

Tahini is also rich in essential fatty acids and contains some protein. It can be added to

salad dressings, smoothies and sauces. It can also be used in snacks, such as energy balls.

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6

The key with any diet or lifestyle is to make sure that all of your nutritional bases are covered. This includes protein, carbohydrate and fat, as well as vitamins, minerals and fibre.

A vegan diet can provide for all of your nutritional needs although there are some things

that vegans need to consider, especially those who take part in strenuous resistance

training.

The Importance of Protein

Vegan diets tend to be lower in protein so it’s important to use ingredients that boost the

protein content of meals. A vegan protein supplement such as pea protein isolate is also a

good idea for people who regularly lift weights and exercise intensely.

Vegan sources of protein include:

• Tofu

• Lentils

• Quinoa

• Beans - Edamame, black, kidney, cannellini etc

• Chickpeas

• Nutritional yeast

Enjoying a healthy vegan diet

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7

Vegetables, fruits, grains, nuts and seeds also contain protein in smaller amounts but can

contribute to your daily protein intake.

In spite of consuming high quality vegan protein sources regularly, some people will need

to consume extra protein. Those looking to increase muscle mass may need to consume 2g

per kg of bodyweight per day. Supplements are a convenient way to increase your protein

intake. The benefits of consuming this extra protein from a supplement are that it’s quick

and convenient.

There are a range of vegan protein powders available. Pea, rice, and hemp are the most

common.

Why do we need protein?

We need protein for:

• Growth and repair

• Enzyme production

• Neurotransmitter production

• Immune system function

Without an adequate supply of protein our bodies cannot function optimally.

Protein also helps keep us feeling full and helps us regulate our appetite.

Our bodies are unable to store protein in the same way that they can store carbohydrate

and fat. Therefore, we need to consume protein at regular intervals throughout the day.

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Vitamin B12

It’s important that vegan diets include a good source of

vitamin B12. B12 is a key nutrient for a healthy immune

system, metabolism and the formation of red blood

cells. Because plants don’t produce vitamin B12, it must

be obtained from supplements, fortified products and

/ or nutritional yeasts. Dairy free milk alternatives are

often fortified with vitamin B12. The Vegan Society recommends a minimum intake of 10

micrograms per day. A B12 supplement is a good way to ensure you are getting enough.

Essential Fatty Acids (Omega 3+6)

Sources of Omega fatty acids include flaxseed, walnuts,

chia seeds, hemp seeds, avocado, sesame seeds,

sunflower seeds and pumpkin seeds. It’s important to

include Omega 3 and Omega 6 fats in your diet because

they contribute to cardiovascular and brain health. You

can also consume Omega 3 + 6 fats from supplements.

Micro algae supplements are one of the best sources of Omega 3 fats.

Calcium

Calcium is important for the health of teeth, bones,

nervous system, blood clotting and muscular

contractions. Calcium-containing vegan foods include

kale, pak choi, spring greens, chia seeds and almonds.

Most dairy free milk alternatives are fortified with

calcium and just a couple of glasses will get you well on

your way to meeting the recommended intake. If you

aren’t obtaining the recommended 700mg per day from

your diet, you may consider a supplement.

8

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Iron

Iron deficiency is one of the most common deficiencies

in the world. Iron is essential for red blood cell

production. Healthy red blood cells are important for

the transportation of oxygen around the body. There are

many vegan foods which contain iron including lentils,

beans, tofu, cashew nuts, chia seeds, flaxseed, pumpkin

seeds and kale. It is beneficial to consume iron with vitamin C because vitamin C helps the

absorption of iron. Good sources of vitamin C include peppers, kiwis, oranges, strawberries,

broccoli and cabbage.

Vitamin D

Sunshine is the best way to get our vitamin D levels up, but depending on the season, that

might not be an option. Since the highest sources of dietary vitamin D come from animal

sources, it makes sense to supplement with vitamin D in the winter. Vitamin D is important

for bone and immune system health. Again, many dairy free milk alternatives are fortified

with vitamin D. There are two types of vitamin D, D2 and D3. The majority of the scientific

community suggest that D3 is the superior form of vitamin D. If supplementing with D3

make sure the label specifies that it’s vegan as many D3 supplements are derived from

animal products. The Vitamin D Council recommends a daily intake of 5,000 IU for adults

on days when they do not sunbathe. It is easy to get a blood test done to establish your

levels.

The Vitamin D Council recommends maintaining serum levels of 50 ng/ml

(equivalent to 125 nmol/L), with the following reference ranges:

• Deficient: 0-40 ng/ml (0-100 nmol/l)

• Sufficient: 40-80 ng/ml (100-200 nmol/l)

• High Normal: 80-100 ng/ml (200-250 nmol/l)

• Undesirable: > 100 ng/ml (> 250 nmol/l

• Toxic: > 150 ng/ml (> 375 nmol/l)

The Vitamin D Council has produced these reference ranges

9

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Zinc

Zinc is used in over 300 reactions in the body and is

important for immune system health. Vegan sources of

zinc include lentils, beans, tofu, pumpkin seeds, walnuts,

cashews and quinoa.

Performance enhancing supplements

Creatine may prove beneficial if you are looking to

increase strength and muscle mass. Make sure that the

creatine is suitable for vegans before you purchase it, as

some capsules may contain gelatine.

INTRODUCTION 10

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1DRINKS

120ml green tea, brewed and allowed to cool1 ripe nectarine, stone removed2 tsps chia seeds10g almonds2 tsps flaxseed 2 ice cubes

SERVES 1

Place all of the ingredients in a blender and blend until creamy.

Allow to stand for several minutes for a thicker smoothie.

Consume immediately

Green tea & nectarine smoothie

PER SERVING:

198 Calories21g Carbs6g Protein10g Fat

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2DRINKS

180ml chilled unsweetened almond milk40g frozen banana2 tsps pumpkin seeds2 tsps sunflower seeds2 tsps flaxseed15g walnuts or pistachios1/4 tsp ground nutmeg45g nut butter of your choicenatural sweetener of your choice, to taste

SERVES 1


Consume immediately

Nuts & seeds smoothie

PER SERVING:


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3DRINKS

300ml vegan milk of your choice (e.g. almond, cashew, rice or oat milk)50g ripe avocado5g cocoa powder5 fresh mint leaves or use 1/2 tsp peppermint extract25g chocolate flavour plant-based protein powder (optional)50g frozen banana (or use fresh plus 3 ice cubes)1 tsp chia seeds

SERVES 1


Consume immediately

Indulgent chocolate mint smoothie

PER SERVING:


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4DRINKS

40g cooked broccoli florets160ml coconut water or cold water1 celery stalk, chopped30g fresh spinach leavesa pinch of sea salt and ground black pepper1 small apple, core removed1-2 tsps spirulina or greens powder (depending on your preference)3 ice cubes

SERVES 1

Place all of the ingredients in a blender and blend until creamy. Serve.

Consume immediately

Fresh green smoothie

PER SERVING:


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5DRINKS

180ml unsweetened almond milk 60g fresh spinach leaves 70g frozen banana 1 dried fig1/2 tsp ground cinnamon10g almonds25g vanilla flavour plant-based protein powder (optional)1/2 tsp maca powder

SERVES 1


Consume immediately

Maca fig smoothie

PER SERVING:


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6DRINKS

180ml vegan milk of your choice (e.g. almond, cashew, rice or oat milk)1 ripe pear, core removed1/2 tsp fresh ginger, peeledseeds of 3 cardamom pods, ground25g vanilla flavour plant-based protein powder of your choice (optional)2 ice cubes

SERVES 1


Consume immediately

Pear & cardamom smoothie

PER SERVING:


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7DRINKS

180ml unsweetened almond milk 60g fresh strawberries15g oats (use gluten free if preferred)25g vanilla flavour plant-based protein powder10g shelled hemp seed or flaxseed1/2 tsp ground cinnamon15ml coconut milk2 ice cubes

SERVES 1


Consume immediately

Strawberry oaty smoothie

PER SERVING:


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RESULTS

FITNESS

for the wet ingredients: 3 very ripe bananas, mashed40ml unsweetened almond milk75ml olive oil or melted coconut oil1 tbsp apple cider vinegar30g tahini2 tbsps maple syrup (or use natural sweetener of your choice)1 tsp vanilla extractfor the dry ingredients:200g plain flour (use gluten free if preferred)50g oats (use gluten free if preferred)1 tsp baking soda1 tsp ground cinnamon1/2 tsp baking powder1/2 tsp sea salt40g vegan dark chocolate chips (minimum 70% cocoa)25g walnuts or pecan nuts, chopped15g ground flaxseed or shelled hemp seed

MAKES 9 SLICES

Preheat oven to 170˚C/350°F. Line the base of a medium sized loaf tin with baking paper.

Mash the bananas in a large bowl until smooth. Add the remaining wet ingredients and stir well until combined.

In a separate bowl, mix together the dry ingredients, reserving a few chopped walnuts for the topping.

Add the dry mixture to the wet mixture and stir well until combined, ensuring that no flour patches remain.

Pour the mixture into the tin. Use a spatula to gently level the surface. Top with the remaining walnuts. Bake for 40-45 minutes or until golden and firm on top. The top of the loaf should spring back when lightly touched.

Remove the loaf from the tin and place on a wire rack to cool.

Store any leftovers in an airtight container and refrigerate for up to 4 days or freeze on same day.

Banana & tahini bread

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FITNESS

for the base:30g dried chopped dates25g walnuts1/4 tsp sea salt70g crunchy peanut butter30g coconut oil, melted1 tbsp maple syrup50g oats (use gluten free if preferred)for the filling:30g vegan dark chocolate (minimum 70% cocoa)300g silken tofu1 tbsp coffee granules dissolved in 1 tsp boiling water40g chocolate flavour plant-based protein powder30g fresh blueberries or raspberries to servefor the topping:5g vegan dark chocolate (minimum 70% cocoa), grated finely

MAKES 8 SLICES

Place the base ingredients in a blender or food processor and blitz until well combined. Add a splash of cold water if the mixture is too thick to blend.

Line the base of a 15cm circular baking tin with baking paper. Place the base mixture into the tin and spread evenly over the base, pressing firmly. Freeze for 20 minutes, until firm.

Melt the chocolate in a saucepan over a low heat, stirring frequently until smooth and completely melted. Set aside.

RECIPE CONTINUED ON NEXT PAGE >>>

Chocolate tofu cheesecake

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Place the tofu, melted chocolate, protein powder and coffee in a blender jug or food processor. Blend until creamy. Pour the mixture over the base and spread evenly. Use a spatula to even the surface of the mixture.

Cover and refrigerate overnight or freeze for one hour and allow to stand for 15 minutes before serving.

Cut into 8 slices. Top with grated dark chocolate. Serve with fresh blueberries or raspberries.


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FITNESS

18SNACKS & TREATS

60g buckwheat groats35g vanilla flavour plant-based protein powder20ml maple syrup25ml cold water75g crunchy peanut butter (or use nut butter of your choice)

MAKES 6 BARS

Preheat oven to 150˚C/300˚F. Line the base of a 15x15cm baking tin with baking paper.

Pour the buckwheat groats onto an oven tray and spread to distribute into a fine, even layer. Bake for 20 minutes, until crisp. Remove from oven and allow to cool.

Place all of the ingredients in a bowl and stir until thoroughly combined.

Transfer the mixture to the lined tin. Use a spatula to shape the mixture into a square and level the surface.

Refrigerate for 1 hour or until firm. Cut into 6 bars.

Store any leftovers in an airtight container and refrigerate for up to 3 days.

Peanut crackle bars

PER BAR:


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FITNESS

19SNACKS & TREATS

50g oats (use gluten free if preferred)25g Medjool dates, pitted75ml unsweetened almond milk70g crunchy peanut butter (or use nut butter of your choice) 1 tsp vanilla extract 1 tbsp maple syrup (or use natural sweetener of your choice)30g vanilla flavour plant-based protein powdera pinch of sea saltfor the topping:30g vegan dark chocolate (minimum 70% cocoa)1 tsp coconut oil10g peanuts, chopped

MAKES 4 BARS

Place the oats in a food processor or blender and blend into a fine powder. Add the dates and almond milk and blend into a paste. Transfer the mixture to a bowl and add the peanut butter, vanilla extract, maple syrup, protein powder and sea salt. Stir until thoroughly combined.

Line the base of a baking tin with baking paper. Transfer the mixture into the tin and shape neatly into 4 bars. Press the mixture firmly together to compact. Freeze for one hour or until firm.

Place the dark chocolate and coconut oil in a saucepan. Place the saucepan in a shallow basin of boiling water. Stir well until melted.

Carefully remove the saucepan from the water and set aside to allow the mixture to cool for 10 minutes.

Drizzle the chocolate over the bars to coat. Sprinkle the chopped peanuts over the bars. Freeze for 30 minutes or until the chocolate has set. Remove from freezer 5-10 minutes before serving.

Store any leftovers in an airtight container and freeze for up to 2 weeks.

Protein fudge choc ice bars

PER BAR:


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FITNESS

80g tahini20g coconut oil, melted30g ground almonds20g shelled hemp seed30g vegan dark chocolate chips (minimum 70% cocoa)20g desiccated coconut30g vanilla or chocolate flavour plant-based protein powdera pinch of sea salt

MAKES 6 PROTEIN BALLS

Place all of the ingredients in a bowl and stir well until thoroughly combined.

Roll the mixture into 6 balls.

Transfer to an airtight container and refrigerate for one hour or until firm.


Tahini protein balls

PER BALL:


1 medium courgette, grated60g chickpea flour4 tbsps nutritional yeast2 sprigs of parsley, roughly chopped3 tsps coconut oil or olive oil1 medium-sized avocadoa pinch of sea salt

SERVES 2

Add the parsley to the batter and mix well.

Heat a small amount of the oil in a large frying pan over a medium / high heat.

When the pan is hot, spoon out 4 tablespoons of the batter and fry gently, leaving some space between each one. When the underside of the fritter is firm and golden brown, flip or turn to cook the other side.

Repeat step with remaining oil and batter to make 8 fritters.

Remove the avocado stone and scoop out the flesh. Mash well.

To serve, alternate each fritter with a layer of mashed avocado. Enjoy!


Place the grated courgette on a clean tea towel or a piece of strong kitchen paper.Squeeze the grated courgette inside the tea towel / kitchen paper to drain off the excess water.

Whisk together the chickpea flour and nutritional yeast with 125ml cold water. Add the courgette to the batter along with the salt.

Courgette fritters with avocado

PER SERVING:


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39BREAKFAST

30g chia seeds130ml coconut milk1/2 tsp ground turmeric3/4 tsp ground cinnamon1/2 tsp ground ginger1 tsp vanilla extracta pinch of ground black pepper

SERVES 1

Place all of the ingredients in a bowl and stir well.

Cover and refrigerate for 2 hours or overnight.

Stir well and transfer to a serving bowl.


Chia milk pudding

PER SERVING:


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40BREAKFAST

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41BREAKFAST

350g firm tofu1/2 tbsp olive oil or coconut oil1 small white onion, finely chopped1 tsp ground turmeric1 tbsp mild curry powder1 red bell pepper, finely chopped1/2 tsp sea salta small handful fresh spinach leaves2-3 sprigs of fresh coriander, finely chopped

SERVES 2

Heat the oil in a large frying pan over a medium / high heat.

Add the onion, turmeric and curry powder to the pan and lightly fry for 2 minutes.

Add the bell pepper and fry for 2 minutes.

Crumble the tofu into the pan with your hands, then break it up further with a wooden spoon.

Add the salt and continue to mix and fry the tofu and vegetables for 3-5 minutes or until the tofu is warmed through and coated in the spices.

Add the spinach and mix into the scramble then divide between two plates.

Serve topped with the fresh coriander.

Consume immediately.

PER SERVING:


Tofu scramble

Drain the tofu and wrap in kitchen paper or a clean tea towel and place under some books or a flat heavy object to remove some of the moisture.

300g sweet potato, peeled and cut into discs, approximately 5mm thick1-2 tsps ground cinnamon1 tbsp coconut oil, meltedfor the topping:100g ripe avocado, mashed50g tinned chickpeas, drained and roughly masheda pinch of sea salt and ground black pepper20 cashews, roughly choppeda small bunch of fresh coriander, finely choppedjuice of 1/2 a lemon

SERVES 2

Heat the oil in a skillet over a medium heat. Add the sweet potato and sprinkle over the cinnamon. Fry for around 5 minutes or until crispy on the underside. Turn and cook until crispy and golden brown.

Alternatively, preheat oven to 180˚C/350˚F. Pour the melted coconut oil over an oven tray, distributing evenly. Place the sweet potato discs on the tray and sprinkle over the cinnamon. Bake for 10 minutes, turn the discs and bake for a further 10 minutes or until cooked.

Transfer the discs to a plate and allow to cool.

Place the topping ingredients in a bowl and mix well. Spread the topping mixture over the sweet potato discs. Serve.

Store any leftover discs in an airtight container and refrigerate for up to 2 days. Store any leftover topping in an airtight container and refrigerate for up to 2 days.

Sweet potato breakfast bites

PER SERVING:


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42BREAKFAST

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43BREAKFAST

40g quinoa (uncooked weight)150ml unsweetened almond milk or coconut milk2 tsps chia seeds1 tsp stevia (or use natural sweetener of your choice)a small pinch of sea saltfor topping:10g vegan dark chocolate (minimum 70% cocoa), grated1 tsp shelled hemp seed or ground flaxseed100g fresh blueberries, strawberries or raspberries5g blanched or flaked almonds

SERVES 1

Rinse and drain the quinoa. Bring a saucepan of water to the boil. Add the quinoa and simmer gently for 20 minutes or until cooked. Drain well.

Place the milk in a saucepan over a low heat. Add the quinoa and chia seeds and cook for 15 minutes, stirring frequently. Add a drop more milk if the mixture becomes dry.

Remove pan from heat. Transfer the contents to a serving bowl.

Stir in the sweetener and salt.

Add the toppings and serve.


PER SERVING:


Creamy quinoa with chocolate & berries

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44BREAKFAST

60g fresh raspberries 50g oats (use gluten free if preferred)150ml unsweetened almond milk (or use vegan milk of your choice)10g flaked almonds10g chia seedsa drizzle of maple syrup (or use natural sweetener of your choice)1/2 tsp vanilla extract

SERVES 1

Place all of the ingredients in an airtight container, reserving around one third of the flaked almonds for the topping.

Stir well with a fork, mashing the raspberries up into the mixture.

Cover and refrigerate for several hours or overnight.

Stir well and add more milk if required, to achieve desired consistency.

Transfer to a serving bowl and top with the remaining almonds.


Raspberry, almond & chia overnight oats

PER SERVING:


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45BREAKFAST

2 slices of rye bread (available in supermarkets)400g tinned cannellini beans, rinsed and drained1 medium-sized ripe avocado, peeled and stone removed2 sprigs of fresh parsley, roughly choppeda pinch of sea salt

SERVES 2

Place the rye bread slices under a medium grill and toast on both sides.

Place the cannellini beans and avocado in a bowl. Using a fork, roughly mash to a chunky consistency.

Plate up each slice of rye toast and divide the avocado and bean mixture between the two plates.

Sprinkle the parsley and salt over the top. Serve.


Avocado & white bean smash on rye

PER SERVING:


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46BREAKFAST

1 tsp coconut oil½ a medium white onion, finely diced1 tbsp mild curry powder40g red lentils (uncooked weight)40g oats (use gluten free if preferred)a pinch of sea salt 100g tinned chickpeas, rinsed and drained2 sprigs of fresh coriander, finely chopped

SERVES 2

Heat the oil in a frying pan over a medium heat. Add the onion and curry powder and fry gently.

Rinse the lentils and add to the pan along with the oats and 750ml of cold water.Bring the pan to a boil and then reduce heat to simmer. Cover and cook for 20 minutes or until the lentils are tender.Add more water if the porridge becomes too thick.

Stir in the salt and remove pan from heat.

Heat the chickpeas in a saucepan for several minutes over a medium heat.

Divide the porridge between two bowls and top with the chickpeas.

Sprinkle the coriander over the porridge. Serve.


Spiced Indian porridge

PER SERVING:


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47BREAKFAST

4 vegan sausages½ a medium sized cauliflower head½ a white onion1½ tsps coconut oil3 tbsps chickpea flour½ tsp sea salt5 closed cup or button mushrooms, sliced1/2 a medium-sized avocado, sliced

SERVES 2

Melt 1/2 tsp oil in a frying pan over a medium heat and add the cauliflower and onion. Lightly fry for 5 minutes or until cooked. Allow to cool for 2 minutes then combine with the chickpea flour, salt and 4 tablespoons of cold water. The mixture shouldn’t be too thick, if it is, add a drop more water.

Heat the remaining oil in a large frying pan over a medium / high heat. Place large spoonfuls of the cauliflower and onion batter into the pan and fry for 2-3 minutes. The surface of the hash brown will start to bubble and the underside will be golden when it’s time to flip them over.

Repeat with the remaining mixture. Keep the hash browns warm under a low grill while you cook the mushrooms.

Add the mushrooms to the same frying pan that was used to cook the hash browns. Plate up the breakfasts with two sausages on each plate, the cauliflower hash browns, fried mushrooms, avocado and a little ketchup if desired.


Full English breakfast

Cook the sausages according to pack instructions.

To make the cauliflower hash browns, place the onion and cauliflower into a blender or food processor and blitz into small pieces until it resembles rice.

PER SERVING:


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55SALAD

400g butternut squash, cut into small cubes1 tbsp olive oil 2 garlic cloves, skin ona pinch of salt and ground black pepper10 cherry tomatoes, halved1 small red onion, sliced400g tin green lentils 10 radishes, sliced1 tbsp balsamic vinegar1/2 tsp dried oregano

SERVES 2

PER SERVING:


Preheat oven to 190˚C/375˚F.

Place the butternut squash in a bowl and mix with the olive oil. Place on a baking tray with the garlic cloves, salt and black pepper. Bake for 10 minutes.

Turn the butternut squash and add the cherry tomatoes and sliced red onion. Cook for 10-15 minutes.

Heat the lentils for 2-3 minutes in a large saucepan. Add the roasted butternut squash, garlic, tomatoes, radishes and red onions. Toss to combine.

Sprinkle the dried oregano and balsamic vinegar over the vegetables. Serve.


Roasted squash & lentil salad

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56SALAD

200g rainbow chard, chopped 300g red cabbage, finely shredded2 tbsps olive oila pinch of sea salt and black pepperfor the dressing:1 garlic clove, finely chopped2 tsps olive oil70g pomegranate seeds2 tbsps white wine vinegar6 fresh mint leaves, finely choppedfor the topping:25g walnuts, chopped a few extra mint leaves

SERVES 4

PER SERVING:


Preheat oven to 180˚/350˚F. Place the chopped rainbow chard and cabbage in a large bowl. Add the olive oil, salt and pepper. Mix well.

Transfer to an ovenproof dish and roast for 4 minutes. Stir well and return to the oven for a further 4 minutes or until the greens are tender.

Mix the dressing ingredients in a jug. Pour the dressing over the roasted greens and stir well. Leave for 5 minutes, so that the greens can absorb the flavours.

Sprinkle the walnuts over the salad and garnish with a few extra mint leaves. Serve.


Rainbow chard & red cabbage salad

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57SALAD

100g chickpea fusilli100g spinach, roughly chopped50g cashew nuts, soaked overnight and drained100ml unsweetened almond milk20g nutritional yeast1 garlic clove, peeledjuice of 1/2 a lemon1 tsp onion granules1/2 tsp sea salt1/2 tsp Dijon mustard25g pine nutsa pinch of ground black pepper1 tsp grated lemon zest

SERVES 2

PER SERVING:


Bring a saucepan of water to the boil. Add the chickpea fusilli and cook according to pack instructions. When the pasta is almost cooked, add the spinach and cook for 2 minutes. Drain the pasta and spinach.

Place the cashews, almond milk, nutritional yeast, garlic, lemon juice, onion granules, salt, mustard and half of the pine nuts in a blender or food processor and blend until smooth.

Return the pasta to the saucepan you used to cook it. Add the sauce and heat through over a low/medium heat for 3 minutes, stirring. Add the lemon zest and black pepper.

Serve with the remaining pine nuts sprinkled on top.


Spinach carbonara chickpea fusilli

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Visit: yourwebsite.com Email: [email protected] 65LUNCH

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1 wholemeal tortilla wrap (use gluten free of preferred)110g smoked tofu, sliced1 vine ripened tomato, sliceda handful of lettuce, shredded2 tbsps hummus

SERVES 1

Spread the wrap with the hummus, then add the lettuce, tomato and tofu.

Wrap and serve.

Store any leftovers in an airtight container and refrigerate for up to 24 hours.

TLT (tofu, lettuce & tomato) wrap

PER SERVING:


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1 small sweet potato 1 red bell pepper, deseeded and chopped 1 courgette, roughly sliced1 red onion, roughly sliced11/2 tbsps olive oil plus a little extra to grease dish400g firm tofu125g almonds80g oats (use gluten free if preferred)1 tbsp ground flaxseed1/2 tsp sea salt2 tsps mixed herb seasoning2 tbsps nutritional yeast

SERVES 6

PER SERVING:



Place the bell pepper, courgette and red onion on a baking tray with ½ tablespoon of oil and mix well.

Bake for 30 minutes or until the vegetables are tender.

Lightly grease a 10 inch quiche dish. Wrap the tofu in a clean tea towel and top with some books to press out the water.

RECIPE CONTINUED ON NEXT PAGE >>>

Roast vegetable quiche

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Blitz the almonds in a blender or food processor to create an almond flour. Remove and transfer to a bowl. Repeat with the oats to create oat flour (a bullet style blender works well for this).

Mix the ground flaxseed with 3 tablespoons of cold water and set aside to thicken.

Add the flours to a bowl along with the salt, mixed herb seasoning, remaining olive oil and the flaxseed gel mixture. Combine well, adding a little water if needed to form a dough. Transfer the dough into the base of the quiche dish, pressing it evenly into the base and around the sides of the dish.

Prick the dough all over with a fork to allow any air to escape and place in the oven for 15 minutes or until the crust is firm and slightly golden. Remove from the oven and allow to cool slightly.

Meanwhile, add the tofu to a food processor along with the nutritional yeast and a pinch of salt. Blend well until the tofu is smooth, adding a little water or non dairy milk if needed.

In a bowl, combine the roasted vegetables with the tofu mixture. Once combined, transfer to the quiche dish spreading the filling out evenly with a spatula. Bake for 20-30 minutes or until the tofu filling is firm and golden on top. Enjoy warm or cold.

Place any leftovers in an airtight container and refrigerate for up to 3 days.

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68LUNCH

100g cashew nuts1 large cauliflower400g tinned chickpeas, drained 2 tsps vegetable bouillon powder (or use 1 organic stock cube)sea salt and black pepper, to season

SERVES 3

PER SERVING:


Chop the cauliflower into florets and add to a saucepan along with 750ml recently boiled water (or enough to cover the cauliflower) and the vegetable bouillon. Simmer until the cauliflower is tender.

Add the chickpeas to the saucepan. Cook for 10 minutes.

Drain the cashews, rinse and add most of them to the saucepan, reserving a small handful for the topping. Cook for 5 minutes.

Blend the soup until smooth, adding a splash of water if required. Season to taste with salt and pepper.

Place a frying pan over a medium heat and toast the additional cashews for 2-3 minutes until golden.

Serve the soup topped with the toasted cashews.


Creamy cauliflower soup

ADVANCED PREPARATION REQUIRED:

Place the cashews in a bowl and cover with water, reserving a few for the topping. Soak for at least 3 hours or overnight.

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77LUNCHtel

1/2 tbsp olive oil2 garlic cloves, peeled and crushed1 medium sized white onion, finely chopped 1 small carrot, chopped 115g red lentils, rinsed 80g brown basmati rice, rinsed500ml cold water2 tsps vegetable bouillon powder (or use 1 organic stock cube)3 tbsps soy sauce or tamari3 tbsps nutritional yeast2 tbsps ground flaxseed2 tbsps tomato purée30g pecans80g oats (use gluten free if preferred)1 tsp dried rosemary1/2 tsp dried sage1/4 tsp dried thyme

MAKES 10 SLICES

PER SLICE:


Add the lentils, rice, cold water and vegetable bouillon powder. Simmer for around 45 minutes, until the stock has been absorbed and the rice and lentils are tender. Add more water if required. The mixture should be a thick consistency. Mash with a potato masher or fork, until the carrots and lentils are broken down.

Preheat oven to 180˚C/350˚F and line the base of a medium sized loaf tin with greaseproof paper. Mix together the soy sauce, nutritional yeast and ground flaxseed into a thick paste and add to the lentil and rice mix along with the tomato purée.

Grind the pecans and oats in a blender until finely ground. Add to the lentil mixture along with the dried herbs.Stir well and pour into the loaf tin. Bake for around 45 minutes. The surface of the loaf should be golden brown and firm to the touch when cooked. Allow to cool in the tin for 10 minutes then remove and transfer to a wire rack.


Lentil loaf

Heat the olive oil in a large saucepan over a medium heat. Add the garlic and onion and sauté for 3-4 minutes. Add the carrot and sauté for 2-3 minutes.

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1 small courgette 1 bell pepper, any colour, deseeded and diced1 small red onion, roughly chopped3 tsps olive oil2 cloves of garlic60g chickpea flour¼ tsp sea salt3 tbsps hummus

SERVES 1

To make the wrap, combine the chickpea flour in a bowl with 140ml cold water and the salt. Whisk well to remove any lumps.

Heat the remaining oil in a large frying pan over a medium/high heat. When the pan is hot add the chickpea batter and rotate the pan to allow the batter to spread to the edges. Fry like a large pancake. When bubbles appear on the surface, flip or turn with a slice.

When both sides of the wrap are cooked, remove from the pan and leave to cool for a 2 minutes.

Squeeze the soft garlic from the skin and mix into the vegetables, discarding the skin.

To make the wrap, spread it with the hummus and place a pile of the roasted vegetables in the centre of the wrap. Roll it up and enjoy warm or cold!

Store any leftover vegetables and wraps in separate airtight containers and refrigerate for up to 3 days.

Roasted vegetable & hummus wrap

Preheat oven to 180˚C/350˚F. Prepare a baking tray for the vegetables.

Slice the courgette into half moon shapes. Place the courgette, onion and bell pepper onto the baking tray with 2 tsps olive oil and the fresh garlic still in their skins. Bake for 30 minutes or until soft and golden on the edges. Remove from oven and set aside.

PER SERVING:


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160g firm tofu 3 tbsps soy sauce or tamari 1 head of romaine or cos lettuce1 red bell pepper, finely sliceda small bunch of fresh coriander, roughly choppeda small bunch of fresh mint, roughly chopped1 tbsp toasted sesame oil

SERVES 2

Place the tofu in a bowl. Add 1 tbsp soy sauce and stir. Allow to marinate for 15 minutes.

Carefully remove the lettuce leaves from their stem. Wash and pat dry with kitchen paper.

To assemble the rolls, fill a lettuce leaf with a little of the sliced pepper, tofu, coriander and mint. Repeat until all the tofu, pepper and herbs are used up.

To make the dipping sauce combine the sesame oil and remaining soy sauce in a dipping bowl.

Serve the lettuce rolls on a plate with the dipping sauce. Roll each leaf up and dip in the sauce to enjoy.


Thai tofu lettuce rolls

PER SERVING:


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86DINNER

1/2 a large cauliflower, cut into bite sized piecesa drizzle of olive oil2 tbsps tahini1 tbsp apple cider vinegara pinch of sea salt3 large stems of kale400g tinned chickpeas, drained2 tbsps nutritional yeast

SERVES 2

PER SERVING:



Place the cauliflower on a baking tray. Toss in the olive oil and bake for 30 minutes or until golden brown and tender.

Combine the tahini, apple cider vinegar and salt in a bowl. Add cold water a little bit at a time until the sauce reaches desired consistency.

Steam the kale for 5-10 minutes until bright green and tender.

Place the chickpeas in a saucepan over a medium heat and warm through, stirring frequently.

Assemble the bowls with some of the roast cauliflower, the chickpeas and the steamed kale. Top with the tahini sauce and the nutritional yeast.


Cauliflower power bowl

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87DINNER

1/2 tbsp olive oil 1 medium sized white onion, finely sliced1 small courgette400g tin of cannellini beans, drained1 tsp Italian seasoning150g tomato passata1/2 tsp sea salt100g pitted Italian olives, sliceda few fresh basil leaves

SERVES 2

Heat the olive oil in a large saucepan over a medium heat. Add the onion and sauté for 2-3 minutes until softened.

Chop the courgette into half moon shapes and add to the onion along with the drained beans and Italian seasoning. Fry for 30 seconds then add the tomato passata and salt.

Warm the stew through for 5 minutes on a medium heat. Add the olives to the stew and stir. Serve topped with fresh basil.


Serving suggestion: Sprinkle on some nutritional yeast when serving for added flavour and protein

Italian bean stew

PER SERVING:


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88DINNER

a pinch of sea salt 50g soba noodles100g frozen edamame beans2 tbsps smooth peanut butter1 tbsps maple syrup1 tbsp soy sauce or tamari

SERVES 1

Fill a medium sized saucepan with water and bring to a boil. Add a pinch of salt and the soba noodles and frozen edamame. Simmer for 5 minutes or until the soba noodles are softened.

In a small bowl, combine the peanut butter, maple syrup and soy sauce. Mix well, adding a couple of tablespoons of cold water if needed, to achieve a pourable consistency.

Drain the noodles and edamame and return to the pan. Add the peanut sauce and mix well to coat the noodles in the sauce. Serve.


Peanut noodles

PER SERVING:


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89DINNER

40g quinoa100g frozen edamame beans1/2 a medium-sized head of broccoli, cut into bite-sized floretsjuice of ½ a small lemon1 tbsp tahini1/4 tsp sea salt

SERVES 1

Rinse the quinoa well in a sieve then place in a saucepan with 175ml boiling water and bring to a boil. Reduce to a simmer and cook for 15 minutes or until all of the water has been absorbed and the quinoa is tender.

Place the broccoli and edamame beans in a saucepan of boiling water. Reduce to a simmer and cook for 3-4 minutes, or until tender.

in a bowl, combine the lemon juice with the tahini and salt. Add a little water if needed until the sauce achieves a pourable consistency.

To assemble, place the cooked quinoa, steamed broccoli and edamame beans in a bowl, followed by a drizzle of the tahini sauce.


Protein power bowl with tahini sauce

PER SERVING:


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100DINNER

1 medium sized white onion4 cloves of garlic1 inch piece of fresh ginger1 tbsp olive oil2 tbsps garam masala400g tin of coconut milk (refrigerated for one hour)3 tbsps smooth peanut butter1 red bell pepper, finely sliced400g tin of chickpeas, drained400g tin of cooked green lentils, drained1 tbsp soy sauce / tamari1 tbsp maple syrup a large bunch of fresh coriander, chopped

SERVES 4

Peel the onion, garlic and ginger and blitz together in a small food processor or blender.

Heat the oil in a large frying pan over a medium heat. Add the garam masala and stir while it toasts for 3 minutes.

Add the onion, garlic and ginger paste and cook for 5 minutes, stirring occasionally.

Open the can of coconut milk without shaking it. Add the peanut butter to the pan followed by the thick coconut cream from the top of the can. Stir and simmer for 2 minutes.

Add the bell pepper to the pan and cook for 5 minutes, stirring occasionally.

Add the tinned chickpeas and lentils and stir well. Cook for 2-3 minutes, until heated through.

Add the soy sauce, maple syrup and coriander. Stir and serve.


Peanut butter curry

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101DINNER

PER SERVING:


400g tin black beans 1 small red onion, finely sliced1 small red chilli pepper, finely chopped1 clove of fresh garlic, crushed60g oats (use gluten free if preferred)a small handful of fresh coriander, finely chopped

SERVES 2

Transfer the mixture to a bowl. Cover and refrigerate for 15 minutes, or longer if you have time.

Preheat oven to 200˚C/400˚F. Line a baking tray with greaseproof paper.

Divide the bean mixture into two patties and place on the tray. Bake for 20-30 minutes or until the burgers are firm and starting to turn golden.

Store any leftover burgers in an airtight container and refrigerate for up to 3 days or freeze on same day.

Black bean burgers

Serving suggestion: Serve in two grilled portobello mushrooms as a low carb alternative to a burger bun

Drain the beans and add to a food processor or blender along with the onion, chilli and garlic and blend well.

Add the oats and coriander and pulse to combine.

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102DINNER

PER SERVING:


400g tin cannellini beans100ml unsweetened vegan milk3 tbsps nutritional yeast, plus a little extra to serve1/2 tsp sea salt1/2 tsp Italian seasoning2 medium-sized courgettes

SERVES 2

Drain the cannellini beans and add to a food processor or blender along with the milk, nutritional yeast, salt and Italian seasoning. Blend well until smooth and creamy.

Transfer the sauce to a large saucepan over a medium heat and warm through.Meanwhile spiralise the courgette or use a vegetable peeler to create ‘ribbons’.

Add the courgette ‘pasta’ to the saucepan and combine with the sauce. Divide between two pasta bowls and serve topped with a sprinkle of nutritional yeast.


Cheesy courgette pasta

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103DINNER

PER SERVING:


1 tbsp olive oil 1 medium sized white onion, finely chopped2 cloves fresh garlic, minced1 small red chilli pepper, finely chopped1/2 tsp ground cumin1/4 tsp hot chilli powder80g quinoa (uncooked weight)400g tin chopped tomatoes1 tbsp tomato purée400g tin red kidney beans, drained1 red bell pepper, deseeded and roughly chopped1/2 tsp sea salt2 lime wedges, to servea handful of fresh coriander1 medium-sized avocado, sliced

SERVES 2

Heat the oil in a large saucepan over a medium heat. Add the onion, garlic and chilli pepper and sauté for 2 minutes until softened.

Meanwhile, rinse the quinoa well in a sieve and allow to drain.

Add the ground cumin and hot chilli powder to the saucepan and fry for 1 minute. Add the chopped tomatoes, quinoa and tomato purée and stir well. Cook for 2 minutes.

Add the kidney beans to the saucepan along with 250ml cold water and the chopped bell pepper. Stir well.

Bring the pan to the boil then reduce to a simmer and cook for 20-25 minutes or until the chilli has thickened and the quinoa is cooked.

Add the salt to taste and serve with a wedge of lime, a sprinkle of fresh coriander and the avocado on top.


Quinoa chilli

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104DINNER

250g macaroni pasta (use gluten free if preferred)200g tinned butter beans, drained1/2 tsp English or Dijon mustard1 tsp sea salta good pinch of ground black pepper3/4 tsp paprika1/4 tsp cayenne pepper 20g nutritional yeast3/4 pint vegan milk of your choice (e.g. almond, cashew, rice or oat milk)for the topping:30g sunflower seeds2 tbsps nutritional yeast

SERVES 4

Place the butter beans, mustard, sea salt, pepper, paprika, cayenne pepper and nutritional yeast in a blender. Add a splash of milk and blend until smooth.

Transfer to a saucepan and place over a medium/low heat. Add the milk, a small amount at a time, stirring continuously until the milk is all used up. The sauce should be quite thick and glossy. If the sauce is too thin, whisk in a small amount of plain flour.

Add the cooked pasta to the sauce and stir well. Transfer the pasta and sauce to an ovenproof dish.

Place the sunflower seeds in a frying pan and toast gently over a medium heat for 2-3 minutes, stirring continuously. Remove from heat.

Prepare a medium grill. Sprinkle over the sunflower seeds and nutritional yeast over the pasta and sauce. Grill for around 10 minutes or until the topping is crispy.


Warming mac & cheese

Place the pasta in a saucepan of simmering water and cook according to pack instructions. Drain well and set aside.

PER SERVING:


active vegan 100 recipe book · 2018-03-12 · chia milk pudding 40 tofu scramble 41 sweet potato...

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