Recipes for
Vitality The Power of Plant Based Meals
by Natalie Sabih-Stone
Plant Simple based plant based food recipes food recipes • Be •kind Be kind to your to your body body • Boost • Boostyour yourimmune immune system system www.recipesforvitality.com
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Introduction
Hi, I’m Natalie Sabih-Stone and I am hugely passionate about creating delicious whole food plant-based dishes. Here I have shared some of my favourite recipes (breakfast, lunch and dinner) for you to enjoy... the benefits are endless! Boost your health, increase your energy, raise your vibration and effortlessly shed those extra pounds. I have also listed a few benefits for each recipe to help you really understand just how powerful eating plant based food is for your body.
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Recipes to boost your immune system
Recipes Good Morning Booster Juice
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Immune Boosting Smoothie
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Golden Milk
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Superfood Porridge
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Avocado Toast with a Bite
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Tasty Tomato Tostada
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Budhha Bowl
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Mixed Bean Salad
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Tabbouleh (gluten free)
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Colours of the Rainbow
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Immune Boosting Soup
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Mediterranean Quinoa
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Fresh and Crisp Summer Rolls
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Sweet Potato and Quinoa Curry p16 Courgettie a la Jackfruit
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Mediterranean Spicy Penne
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Lentil Bolognese
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Rainbow Tofu Thai Red
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Plant based Cottage Pie
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Aubergine – Mince Chocolate Chilli p22 Plant and Ale Pie
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Buddha Bowl
Ingredients (Serves 2) 1 cup of spinach 1 cup of sliced red cabbage ½ cucumber sliced 12 cherry tomatoes halved 1 mango diced 1 red pepper thinly sliced 2 carrots grated 4 sweet potatoes diced and roasted 1 avocado sliced 1 handful of cashews 100g edamame beans 1 tbsp sesame seeds Handful of coriander chopped
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Benefits The name says it all – this all ‘rounded’ belly full of incredible rainbow foods is not only delicious but hugely powerful! By including colour in your diet you can ensure you’re getting enough fibre, vitamins, minerals and antioxidants to help to protect against illness, bone density loss, digestive problems and weight management. Along with maintaining good health, the nutrients in these raw vegetables and fruits work together to really boost your immune system.
Method You can be the designer of your own ‘buddha bowl’. I start in the middle and one by one fan out each ingredient to create something not only deliciously nutritious, but very pretty on the eye. Sometimes I add extras like grains, chickpeas, falafel or tofu.
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Mixed Bean Salad Ingredients (serves 1 as main, 2 as a side) ½ white onion roughly diced 1 6 small tomatoes of your choice – 8 roughly diced and 8 quartered (I use on the vine piccolo) 2 red chillis (deseeded and sliced) Juice of 3 limes Juice of 1 lemon 2 tbsp apple cider vinegar Large handful of coriander finely chopped Large handful of parsley finely chopped 6 mint leaves finely chopped 2 tsp pink Himalayan salt 150g sugar snap peas sliced 3 tins of beans (I use butter, kidney and mixed) drained and rinsed 1 tin green lentils drained ½ red onion diced 1/3 cucumber diced Drizzle olive oil 1 tbsp chia seed
Benefits
This salad is a fresh and tasty nutritionally dense dish. It is rich in protein and omega 3 fats, flavoursome and will leave you feeling fuller for longer. This is a great source of energy without the excess calories and is a powerful antioxidant dish.
Method Add your onion, roughly chopped tomatoes, chillis, lime, lemon juice and apple cider vinegar into a blender of your choice and blitz until a smooth liquid has formed. If you need to add some water – a little is fine to create more liquid. Next put your beans and green lentils into a mixing bowl, add your salt, sugar snap peas, coriander, parsley, mint, rest of tomatoes, red onion, cucumber and olive oil and mix well. Now stir through your tomato and chilli sauce and leave to infuse. You can eat straight away but I recommend leaving it in the fridge for 1 hour. When you are ready to eat sprinkle your chia seeds on top and enjoy!
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Aubergine-Mince Chocolate Chilli Ingredients (Serves 6) 2 aubergine (whole) 1 white onion (diced) 4 carrots (in tiny small cubes or largest section of the grater) 4 sticks of celery (in tiny small cubes or largest section of the grater) 1 red bell pepper diced 400g can green cooked lentils 400g can kidney beans in chilli sauce 2 x 400g can plum tomatoes 2 tsp miso paste 50g dark chocolate (very finely chopped) 250g chestnut mushrooms (sliced) 5 tbsp soy sauce 2 tsp hot chilli powder 3 tsp oregano 4 tsp cumin 3 tsp paprika 3 tsp cayenne pepper (ground) 3 tsp ground coriander 2 veg stock pots 2 limes Water when needed Bunch of coriander chopped to garnish
Method Put the two aubergines into a medium/high oven and roast whole for 30 minutes or until crispy on the outside and soft in the middle – set aside to cool. In a large oven proof deep pan add 2cm of water, then add your onion, carrots and celery – pop the lid on and steam fry over a low-medium heat for about 15-20 minutes or until the ‘mix’ is soft. Cut your aubergines in half and scoop out the inside, if it is still slightly firm then you can roughly chop it into small chunks and set aside. Add in your tinned lentils (drained and rinsed), your chilli kidney beans with all the sauce, plum tomatoes, aubergine, soy sauce, chocolate, 2 veg stock pots and all herbs and spices. Stir well and add drops of water if you feel it is getting too thick while cooking. Bring your mix to the boil and then turn down the heat to a simmer or pop in a slow cooker. Cook the mix for at least 1 hour stirring every 20 minutes or if you prefer once bubbling pop in the oven to cook out at a medium heat. Before you serve add the juice of 2 limes and stir in well. You may want to season with some salt (I use Himalayan pink salt) and adjust any spices for taste, sometimes go less on the chilli and cayenne as you can always add more. Serve on basmati rice, chopped coriander sprinkled on top and petis pois.
Benefits This dish really is a fantastic start to introducing more plant based recipes into your daily life. Packed full of wholesome foods and using the aubergine as a ‘mince’ replacement you are getting minerals, potassium, B1 and B6 to name a few naturally into your body. Its antioxidant properties along with the mushrooms and lentils gives you a balanced diet, may help lower your cholesterol, blood pressure and keep you lean.
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Plant and Ale Pie Ingredients (Serves 6) 1 onion – diced 2 sweet potatoes – cubed 1 butternut squash – cubed 1 suede – cubed 3 celery sticks – chopped chunky 3 carrots – sliced 1 small pack of chestnut mushrooms – halved 1 bottle of real ale 1 tbsp of marmite 2 veg stock pots Gravy granules of your choice – to thicken 3 tbsp of nutritional yeast Soy sauce Tsp dried thyme Jus roll puff pastry sheets x 2 (or one if using a smaller pie dish) Vegan butter
Method Fry off the onion, sweet potatoes, butternut squash and suede with the celery and carrots in some water with the lid on (I fill the pan to half way up the vegetables with the water) on a medium heat and stir every few minutes for 15 minutes. Next add a bottle of real ale and simmer for 5 minutes, then add your mushrooms, marmite, veg stock pots, some gravy granules and the nutritional yeast and a dash of soy sauce. Cook your mix out until the root veggies are soft and adjust flavourings if needed, I now add some dried thyme and season with salt and pepper. When you are happy with the thickness and taste add the root veg mix to your pie dish and let it cool. Once cooled add the puff pastry sheets over the mix and lap them over the edges of your pie dish and brush the vegan butter on it to brown. Cook in the oven for 40 minutes on a medium/high heat or until the pastry is browned nicely. Serve with mash or roast potatoes and green vegetables of your choice.
Benefits
For all you pie lovers this is the ultimate winter warmer with a deep rich flavour that even meat lovers find hard to say no to. This is a much healthier alternative to a traditional meat based pie as it is much lower in saturated fats and contains no cholesterol which can help to lower your risk of heart disease and type 2 diabetes.
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