December 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
Orange Date Smoothie
8
Chocolate Granola
10
Air-Fryer Mini Buns
GF
Gluten Free
DF
Dairy Free
LC
Low Carb (20g- serve)
MP
Meal Prep/Freezer Friendly
HP
High Protein (20g+ per serve)
12
Mexican Sweet Potatoes with Tahini Sauce
14
Air-Fryer Carrot Fries
16
Green Pea Guacamole
18
Quinoa, Orange & Cranberry Salad
V
Vegetarian
20
Basil Pesto Hummus
Q
Quick (under 30 mins)
22
Red Cabbage Slow Cooker
N
Contains Nuts
24
Carrot & Parsnip Soup
26
Spiral Sweet Potato Bake
28
Sweet Potato, Chickpea, Spinach & Coconut Curry
30
Vegan Carrot Cake with Frosting
32
Cinnamon Apples
34
Frozen Matcha Yogurt Bark
3
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Weekly Shopping List Fruits, Vegetables
Plant-Based Produce
Seeds, Baking, Spices
Cans, Condiments, Misc
Fruits strawberries 6 apples 1 lemon 2 limes 4 oranges 2 avocados
Cold vegan butter vegan parmesan cheese carton coconut milk oat cream coconut milk coconut yogurt
Grains quinoa rolled oats all purpose flour
Oils olive oil coconut oil
Vegetables 2 bulbs of garlic root ginger baby spinach rocket 2.9 lbs. (1.3kg) carrots 1 lbs. (450g) parsnips 3.3 lbs. (1.5kg) sweet potatoes 4 onions 1 red onion bunch green onions 1 red cabbage 2 jalapeños Dried cranberries medjool dates Fresh Herbs cilantro (coriander) parsley rosemary sprigs basil mint Frozen Foods green peas
4
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Nuts & Seeds pecans pine nuts slivered almonds (flaked almonds) chia seeds sunflower seeds sesame seeds Baking vanilla extract baking soda desiccated coconut cornstarch (corn flour) cocoa powder Dried Herbs & Spices black pepper cumin seeds ground cumin ground coriander ground turmeric ground ginger ground cinnamon ground nutmeg allspice red chili flakes chili powder garlic powder onion powder
Sweeteners maple syrup coconut sugar molasses (or sub treacle) Boxed, Canned & Condiments applesauce, unsweetened apple cider vinegar vegetable broth (stock) 2x 14 oz. (400g) can chickpeas 1x 7 oz. (200g) can chickpeas 1x 14 oz. (400g) can chopped tomatoes 1x 14oz (400g) can light coconut milk tahini almond butter Misc/Other sea salt matcha powder
Sample Weekly Meal Planner
Breakfast
Mon
Orange Date Smoothie
Tue
Wed
Thu
Chocolate Ganola
Mexican Sweet Potatoes with Tahini Sauce
Mexican Sweet Potatoes with Tahini Sauce
Fri
Sat
Sun 5
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Chocolate Granola
Air-Fryer Mini Buns
Air-Fryer Mini Buns
Lunch
Snack
Dinner
Air-Fryer Carrot Fries & Green Pea Guacamole
E.g. Vegan Carrot Cake with Frosting, Cinnamon Apples, Frozen Matcha Yogurt Bark, Orange Date Smoothie, Chocolate Granola
Red Cabbage Slow Cooker
Air-Fryer Carrot Fries & Green Pea Guacamole
E.g. Vegan Carrot Cake with Frosting, Cinnamon Apples, Frozen Matcha Yogurt Bark, Orange Date Smoothie, Chocolate Granola
Quinoa, Orange & Cranberry Salad
Leftover Quinoa, Orange & Cranberry Salad
E.g. Vegan Carrot Cake with Frosting, Cinnamon Apples, Frozen Matcha Yogurt Bark, Orange Date Smoothie, Chocolate Granola
Spiral Sweet Potato Bake
Basil Pesto Hummus
E.g. Vegan Carrot Cake with Frosting, Cinnamon Apples, Frozen Matcha Yogurt Bark, Orange Date Smoothie, Chocolate Granola
Spiral Sweet Potato Bake
Basil Pesto Hummus
E.g. Vegan Carrot Cake with Frosting, Cinnamon Apples, Frozen Matcha Yogurt Bark, Orange Date Smoothie, Chocolate Granola
Sweet Potato, Chickpea, Spinach & Coconut Curry
Carrot & Parsnip Soup
E.g. Vegan Carrot Cake with Frosting, Cinnamon Apples, Frozen Matcha Yogurt Bark, Orange Date Smoothie, Chocolate Granola
Meal Out - Enjoy!
Carrot & Parsnip Soup
E.g. Vegan Carrot Cake with Frosting, Cinnamon Apples, Frozen Matcha Yogurt Bark, Orange Date Smoothie, Chocolate Granola
Sweet Potato, Chickpea, Spinach & Coconut Curry
Orange Date Smoothie Serves 1
What you need to do
1 orange, peeled, segments frozen 1 cup (240ml) coconut milk, carton ⅓ cup (85g) cooked sweet potato, mashed 2 medjool dates, pitted 1 tbsp. tahini ½ tsp. vanilla extract ¼ tsp. sesame seeds, for garnish
Place all the ingredients into a high-speed blender and blitz until smooth and creamy. Pour into a tall glass and serve immediately.
GF
DF
V
Q
myfitnesspal
08375582
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
5 mins
0 min
414
11
78
8
7
*Nutrition per serve
7
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Chocolate Granola Serves 15 (makes 5 cups)
What you need to do
3¾ cups (300g) rolled oats 5 tbsp. cocoa powder, unsweetened 4 tsp. ground cinnamon ⅛ tsp. salt ½ cup (50g) almonds, sliced ⅓ cup (45g) sunflower seeds ½ cup + 2 tablespoons (200g) maple syrup 4 tbsp. almond butter 2 tbsp. water 2 tsp. vanilla extract
Preheat the oven to 325°F (160°C). Line a baking sheet with baking paper. In a bowl, combine the oats, cocoa powder, cinnamon, salt, almonds and sunflower seeds. In a small bowl, mix the maple syrup, almond butter, water and vanilla extract. Add this mixture into the dry ingredients and stir until well combined. Spread the granola mixture out evenly on the baking sheet and place into the hot oven to bake for 15 minutes. Remove the sheet from the oven and toss the granola around then bake again for another 10 minutes. Allow to completely cool and store in an airtight container.
DF
MP
V
N
myfitnesspal
06040970
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
23 mins
174
7
24
5
4
*Nutrition per serve
9
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Air-Fryer Carrot Fries Serves 4
What you need to do
5 carrots, peeled, cut into fries 1 tbsp. all-purpose flour 3 tbsp. olive oil 2 tbsp. vegan parmesan cheese to coat 3 garlic cloves, minced salt to taste
Preheat the air-fryer to 375°F (190°C). Place the carrot fries in a large bowl and toss in the flour until coated. In a small bowl, combine the olive oil, parmesan and minced garlic. Drizzle this mixture over the carrots and toss to coat before seasoning the carrots with salt. Place the carrots in the air fryer basket in a single layer and cook for 10-12 minutes until crispy. Work in batches if necessary, to ensure the carrot fries crisp up. Remove from the air fryer and sprinkle with parmesan to serve.
DF
LC
MP
V
Q
myfitnesspal
02834856
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
12 mins
155
12
10
3
3
*Nutrition per serve
15
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Green Pea Guacamole Serves 8
What you need to do
1 cup (140g) peas, frozen, tawed 2 jalapeños 2 tbsp. cilantro, chopped ¼ tsp. salt 2 avocados, mashed 2 green onions, sliced 1 lime, zested & juiced 1 tbsp. sunflower seeds, toasted
Defrost the peas in a pot of boiling water. Heat the broiler to high and broil one of the jalapeños, until the jalapeño has completely charred. Remove from the oven and when cool enough to handle, peel off the charred skin. Then deseed and mince. In a food processor, blitz the peas, roasted jalapeño, raw jalapeño, cilantro and salt. Process until almost smooth. In a bowl, combine the mashed avocado with the green onions, lime zest, lime juice and the pea purée. Season to taste with salt and garnish with sunflower seeds and additional peas to serve.
GF
DF
LC
MP
V
Q
myfitnesspal
04699438
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
15 mins
10 mins
104
8
8
2
4
*Nutrition per serve
17
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Quinoa, Orange & Cranberry Salad Serves 4
What you need to do
For the salad: 1 cup (170g) quinoa, uncooked 1x 14 oz. (400g) can chickpeas, drained & rinsed 2 oranges, peeled, sliced ½ red onion, diced ½ cup (65g) cranberries, dried 4 tbsp. mint, chopped 4 tbsp. parsley, chopped 2 oz. (60g) rocket 3 tbsp. slivered almonds
Cook the quinoa according to package instructions. In a small bowl, combine all the dressing ingredients together and season with salt and pepper. In a large bowl, add the cooked quinoa, chickpeas, oranges, onion, cranberries, mint, parsley and rocket. Drizzle with the dressing and mix well to combine, then season with more salt and pepper to taste and serve.
For the dressing: 4 tbsp. apple cider vinegar juice of 1 orange 1 tbsp. olive oil 1 garlic clove, minced salt & pepper
Storage: Store in an airtight container in the refrigerator for up to 5 days.
GF
DF
MP
V
Q
N
myfitnesspal
04084464
Prep
Cook
Kcal
Fats(g)
Carbs(g)
Protein(g)
Fibre(g)
10 mins
15 mins
416
11
67
14
11
*Nutrition per serve
19
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