November Plant-Based Recipe Pack Discover 15 easy, healthy and tasty recipes, including: breakfast, lunch, dinner, treat and smoothies.
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Contents & Key 6
Sweet Potato Breakfast Bowls
8
Green Peanut Butter & Date Smoothie
10
Sweet Potato & Avocado Toast with Walnuts
12
Chickpea Falafel Pancakes
14
Roasted Root Vegetable Traybake
16
Gochujang Potatoes
18
Kale & Quinoa Salad with Dates, Almonds & Citrus Dressing
20
Creamy Cauliflower Soup
22
Beetroot Tarte Tatin
24
Vegan Tofu Tikka
26
Meal Prep Vegan Bolognese
28
Quick Spinach Lemon Pasta
30
Vegan & Paleo Pecan Pie Bars
32
Muhammara Dip
34
Dark Chocolate Energy Bites with Dates
3
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GF
Gluten Free
DF
Dairy Free
LC
Low Carb (20g- serve)
MP
Meal Prep/Freezer Friendly
HP
High Protein (20g+ per serve)
V
Vegetarian
Q
Quick (under 30 mins)
N
Contains Nuts
Weekly Shopping List Fruits, Vegetables
Plant-Based Produce
Seeds, Baking, Spices
Cans, Condiments, Misc
Fruits 4 lemons 2 limes 1 orange 1 banana mixed berries 2 avocados
Cold almond milk, unsweetened natural, non-dairy yogurt 14 oz. (400g) block firm tofu pack ready-made puff pastry vegan feta
Grains red lentils red quinoa
Oils olive oil coconut oil sesame oil
Vegetables 3 onions 1 red onion bunch green onions (spring onion) 1 leek 2 bulbs garlic ginger root large bag spinach 12 oz. (340g) kale mushrooms 2 celery sticks 2 bell peppers 1 lb. (450g) cooked beetroot 1 cauliflower white cabbage 1 lb. (450g) potatoes 8 oz. (230g) new potatoes 4 sweet potatoes 1 lb. (450g) carrots 1 lb. (450g) parsnips 2 tomatoes Dried 7.7 oz. (220g) pitted dates 2 medjool dates
Nuts & Seeds walnuts hemp seeds pecans pine nuts almonds sesame seeds mixed nuts & seeds Baking vanilla extract baking powder baking soda cocoa powder almond flour chickpea flour cocoa nibs Dried Herbs & Spices black pepper cumin seeds ground cumin cayenne pepper red pepper flakes (chili flakes) chili powder cinnamon sticks ground cinnamon bay leaves garam masala paprika smoked paprika ground turmeric onion powder Fresh Herbs cilantro (coriander) parsley thyme rosemary
4
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Sweeteners maple syrup coconut sugar Boxed, Canned & Condiments almond butter peanut butter dijon mustard breadcrumbs jar roasted red bell pepper pasta of choice nutritional yeast tomato paste (puree) 4x 14 oz. (400g) cans chopped tomatoes apple cider vinegar balsamic vinegar red wine vinegar vegetable broth (stock) gochujang (Korean chili paste) tamari sauce tahini Misc/Other sea salt bamboo skewers
Sample Weekly Meal Planner
Breakfast
Lunch
Snack
Dinner
Roasted Root Vegetable Traybake
E.g. Vegan & Paleo Pecan Pie Bars, Muhammara Dip, Dark Chocolate Energy Bites, Green Peanut Butter Date Smoothie
Gochujang Potatoes
Sweet Potato Breakfast Bowl
Roasted Root Vegetable Traybake
E.g. Vegan & Paleo Pecan Pie Bars, Muhammara Dip, Dark Chocolate Energy Bites, Green Peanut Butter Date Smoothie
Vegan Tofu Tikka
Sweet Potato Breakfast Bowl
Kale & Quinoa Salad with Dates, Almonds & Citrus Dressing
E.g. Vegan & Paleo Pecan Pie Bars, Muhammara Dip, Dark Chocolate Energy Bites, Green Peanut Butter Date Smoothie
Vegan Tofu Tikka
Sweet Potato & Avocado Toast with Walnuts
Kale & Quinoa Salad with Dates, Almonds & Citrus Dressing
E.g. Vegan & Paleo Pecan Pie Bars, Muhammara Dip, Dark Chocolate Energy Bites, Green Peanut Butter Date Smoothie
Meal Prep Vegan Bolognese
Beetroot Tarte Tatin
Green Peanut Butter Date Smoothie
Mon
Tue
Wed
Thu
5
Fri
Sweet Potato & Avocado Toast with Walnuts
Leftover Meal Prep Vegan Bolognese
E.g. Vegan & Paleo Pecan Pie Bars, Muhammara Dip, Dark Chocolate Energy Bites, Green Peanut Butter Date Smoothie
Sat
Chickpea Falafel Pancakes
Creamy Cauliflower Soup
E.g. Vegan & Paleo Pecan Pie Bars, Muhammara Dip, Dark Chocolate Energy Bites, Green Peanut Butter Date Smoothie
Meal Out - Enjoy!
Sun
Chickpea Falafel Pancakes
Creamy Cauliflower Soup
E.g. Vegan & Paleo Pecan Pie Bars, Muhammara Dip, Dark Chocolate Energy Bites, Green Peanut Butter Date Smoothie
Beetroot Tarte Tatin
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Sweet Potato Breakfast Bowls Serves 2
What you need to do
2 medium sweet potatoes 1 tbsp. olive oil 2 tbsp. peanut butter 2 tbsp. almonds, chopped ½ cup (80g) berries, to serve 2 tbsp. cocoa nibs
Preheat the oven to 400°F (200°C). Pierce the sweet potatoes with a knife and place on a baking tray. Rub with olive oil and bake in the hot oven for 45 minutes, or until cooked all of the way through. Once ready, remove the potatoes from the oven and set aside to cool. When cool enough to handle, cut the potatoes in half and divide between 2 bowls. Top with peanut butter, almonds, berries, cacao nibs and serve immediately.
GF
V
N
myfitnesspal
02525648
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
45 mins
381
23
38
9
9
*Nutrition per serve
7
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Green Peanut Butter & Date Smoothie Serves 2
What you need to do
1 cup (240ml) almond milk, unsweetened 2 tbsp. hemp seeds 1 banana 2 cups (60g) spinach 2 medjool dates 2 tbsp. peanut butter 1 cup ice cubes
Place all the ingredients into a high-speed blender and blitz until smooth and creamy. Serve immediately.
GF
DF
V
Q
N
myfitnesspal
08359148
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
0 min
291
15
38
9
4
*Nutrition per serve
9
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Sweet Potato & Avocado Toast with Walnuts Serves 4
What you need to do
2 sweet potatoes 4 tsp. olive oil 2 avocados, thinly sliced ½ cup (60g) walnuts, chopped ½ tsp. red pepper flakes ¾ tsp. sea salt
Slice each sweet potato lengthwise into ¼ inch thick slices. Prepare the sweet potato by following either the toaster, or oven preparation instructions below. For toaster preparation, place the sweet potato slices in the toaster and toast until tender. You may have to toast the slices a few times, depending on your toaster. For oven preparation, preheat the oven to 350°F (180°C). Lay the sweet potato slices on a baking sheet and drizzle with olive oil. Place the tray into the hot oven and cook for 7 minutes on each side, or until tender. To serve, lay the sweet potato slices onto a serving plate, top with sliced avocado, walnuts, red pepper flakes and sea salt. Serve immediately.
GF
DF
V
N
myfitnesspal
04712855
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
20 mins
436
38
24
5
10
*Nutrition per serve
11
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Chickpea Falafel Pancakes Serves 4
What you need to do
1 cup (240ml) water 1 cup (20g) cilantro 1 cup (25g) parsley ½ tsp. ground cumin ½ tsp. sea salt 2 cups (185g) chickpea flour 2 tsp. baking powder ½ tsp. baking soda 2 tbsp. onion, chopped 1 clove garlic, minced 1 tsp. apple cider vinegar 1 tbsp. olive oil 1 cup (100g) mushrooms, sliced 2 tomatoes, chopped salt & pepper, to taste
Place the water, cilantro, parsley, cumin and sea salt in a food processor and blitz until smooth.
For the lemon tahini dressing: 2 tbsp. tahini 2 tbsp. olive oil 2 tbsp. lemon juice 1 tsp. dijon mustard 1 tsp. maple syrup salt & pepper, to taste 2 tbsp. water, cold
Sift the chickpea flour, baking powder and baking soda into a large bowl. Stir in the chopped onion, minced garlic and earlier prepared herb mixture. Finally, add in the apple cider vinegar and combine. Heat a non-stick skillet over a medium heat. Cook ¼ cup of batter per pancake for 2-3 minutes, or until bubbles appear. Then flip the pancake over and cook for a further 1-2 minutes. Continue cooking the pancakes until all the batter has been used. Heat the olive oil in a pan over a medium heat and sauté the mushrooms for 3-4 minutes and season with salt and pepper. Make the tahini sauce by mixing all the sauce ingredients together in a small bowl. Add more water until the desired consistency is achieved. Serve the pancakes warm with sautéed mushrooms, fresh tomatoes and the lemon tahini dressing.
GF
DF
MP
V
myfitnesspal
04761608
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
20 mins
226
7
30
12
6
*Nutrition per serve
13
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Roasted Root Vegetable Traybake Serves 4
What you need to do
1 lb. (450g) carrots, cut lengthwise 1 lb. (450g) parsnips, cut lengthwise 8 oz. (225g) new potatoes, halved 3 garlic cloves, with skin on 4 rosemary sprigs 4 thyme sprigs 2 tbsp. olive oil salt & pepper 2 oz. (60g) pack mixed nuts & seeds ¼ cup (40g) vegan feta
Preheat the oven to 400°F (200°C). Place the carrot, parsnips, potatoes and garlic cloves into a large roasting tin. Add the rosemary and thyme and drizzle over the olive oil. Now season with salt and pepper, toss everything to combine, and place the vegetables into the hot oven to roast for 45-50 minutes, or until tender. To make the dressing, remove the roasted garlic from the tray and squeeze the garlic out of its skin and place in a food processor or high speed blender. Add the remaining ingredients and blitz until smooth. Drizzle the roasted vegetables with the dressing, sprinkle with the nut and seed mix and the feta cheese and serve.
For the herb dressing: 2 tbsp. olive oil 1 oz. (30g) parsley, finely chopped 1 lemon, juiced
GF
DF
MP
V
N
myfitnesspal
07999598
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
50 mins
412
24
45
9
8
*Nutrition per serve
15
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