Posts tagged: healthy vegan meals

How To Make Raw / Sprouted Bread

Thinking about eating healthy? One of the popular healthy food choices is the sprouted bread. This recipe is about making a raw bread or sprouted bread with the use of wheat berries and flaxseeds. This nutritious bread is a good addition to your diet. Spread some nut butter and sprinkle with agave syrup to enjoy this bread during breakfast.

Ingredients:

• 2 cups wheat berries
• water (for the sprouting process)
• a sprinkle of salt
• a sprinkle of Italian seasoning
• 1/4 cup flaxseeds
• cashew butter (or any nut butter)
• agave or maple syrup

Instructions:

Prepare a container.
Add 2 cups of wheat berries in it.
Fill it with water.
Close the container and set it aside.
Soak the wheat berries overnight.
Drain the water and rinse the wheat berries.
Place them back in the container and close it.
Leave it overnight to sprouted.
Once the wheat berries sprouted, transfer them to a food processor.
Push until it almost looks like a dough.
Transfer to a mixing bowl.
Sprinkle with some salt and Italian seasoning.
Add 1/4 cup of flaxseeds.
Mix the raw dough until well combined.

Line the dehydrator with parchment paper.
Get a handful of the raw dough and shape it into a bread slice.
Do this with the remaining raw dough.
Place them on the parchment-lined dehydrator.
Close the dehydrator.
Set it over 95 C and dehydrate for 4-5 hours.
After 4-5 hours, flip the raw bread on the other side.
Dehydrate for 5-6 hours.
Once done, transfer the raw bread on a container.
Spread some cashew butter or any preferred nut butter.
Sprinkle some agave or maple syrup.
Enjoy!

How To Make Raw Sprouted Bread
Images – https://www.youtube.com/watch?v=EplopUyQPdA

£1 Easy Vegan Student Meals

Prepare these hearty easy vegan student meals when you are on a budget. You should be able to get the ingredients for £1, which is around $1.35. You can add more seasonings to make them a lot tastier.

1. Loaded Potato

Ingredients:

• 1 potato
• 1 red onion (diced)
• 2 cans kidney beans
• 2 cans chopped tomatoes
• 2 garlic cloves (grated)
• 1 tsp cumin
• 1 tsp paprika
• 1 tsp chili
• salt to taste
• pepper to taste
• 1-2 tbsp oil
• some vegan cheese (optional for garnishing)
• some chopped fresh coriander (optional for garnishing)

Instructions:

Bake potato in an oven for 25 minutes at 450 F.

Meanwhile, prepare the tomato mixture.
Set a large pot over medium-high heat.
Add oil and heat it.
Add diced red onion and saute until soft.
Add grated garlic and saute for 30 seconds.
Season with cumin, paprika and chili powder.
Stir to combine.
Add chopped tomatoes, then mix to combine.
Add kidney beans.
Season with salt and pepper.
Mix and cook until well combined.
Once done, remove from the heat.
Set aside.

After 25 minutes, remove the potato from the oven.
Make a vertical cut on top of the potato to open.
Scoop the insides of the potato.
Put into a frying pan over medium-high heat.
Season with salt and pepper.
Stir and mash the potato.
Add the tomato mixture into the pan.
Stir and cook to combine.
Once done, remove from the heat.
Transfer to a bowl or plate.
Garnish with some chopped coriander and shredded vegan cheese.
Enjoy!

2. Stir-Fry Veggies With Rice Noodles

Ingredients:

• 2-3 packs of rice noodles
• 2 cloves garlic (grated)
• 1 ginger (grated)
• 3 tbsp soy sauce
• 2 tbsp maple syrup
• 1 cup chopped mixed vegetables (carrots, baby corns, bell peppers, cabbage etc.)
• 1-2 tbsp coconut oil
• 1-2 tbsp lime juice (optional for garnishing)
• some chopped scallion (optional for garnishing)

Instructions:

Cook 2-3 packs of rice noodles according to package instructions.
Drain and rinse.
Set aside.

Set a frying pan over medium-high heat.
Add coconut oil and heat it.
Add grated garlic and ginger.
Saute for 30 seconds until golden brown.
Add chopped mixed vegetables of your choice.
Stir-fry until soft.
Drizzle the soy sauce and maple syrup.
Stir and cook to combine.
Add the cooked rice noodles.
Stir and cook to combine.
Once done, remove from the heat.
Transfer to a bowl or plate.
Drizzle some lime juice and garnish some chopped scallion.
Enjoy!

£1 Easy Vegan Student Meals
Images – https://www.youtube.com/watch?v=YaWzCoQzXO0

High Protein Vegan Caribbean Feast

Prepare a vegan-friendly feast with these four high protein meal recipes. The recipes are healthy and yummy and you can serve them for dinner. Add some side dishes such as potato fries or fresh fruits.

1. Jerk Lentils

Ingredients:

• 1 red onion (sliced)
• 2 spring onions (chopped)
• 1 thumb ginger (grated)
• 4 garlic cloves (crushed)
• 1 1/2 tbsp jerk seasoning
• salt to taste
• black pepper to taste
• 350 grams dried green lentils
• 400 grams chopped tomatoes
• 600 ml vegetable stock
• 1 tbsp maple syrup

Instructions:

Set a pot over medium-high heat.
Add a little amount of oil and heat it.
Add sliced red onion, chopped spring onions, grated ginger and crushed garlic.
Saute until red onion softens.
Add jerk seasoning and mix to combine.
Add dried green lentils and chopped tomatoes.
Stir and cook until well combined.
Pour vegetable stock.
Season with salt and black pepper to taste.
Add maple syrup.
Stir and mix to combine.
Bring to a boil.
Once it boils, cover the lid and let it cook until lentils are cooked completely.
Once done, remove from the heat.
Transfer to a bowl.
Serve and enjoy!

2. Mac & Cheese

Ingredients:

• 2 cup cashew nuts
• 4 cups water
• 1 tsp garlic powder
• 1/2 tsp onion powder
• 1 tbsp mustard
• 3 tbsp tomato puree
• 2 tbsp miso paste
• 1/2 cup nutritional yeast
• pink salt to taste
• white pepper to taste
• 1/3 cup grapeseed oil
• 1/2 tsp turmeric powder
• 1/2 tsp sweet paprika
• 500 grams macaroni pasta
• some breadcrumbs (optional for garnishing)
• salt and black pepper to taste (optional for garnishing)

Instructions:

Soak the cashew nuts in water for at least 30 minutes.

Prepare a blender.
Add soaked cashew nuts into the blender.
Pour water.
Season with garlic and onion powder.
Add mustard, tomato puree, miso paste and nutritional yeast.
Sprinkle pink salt and white pepper to taste.
Blend until smooth and well combined.
Add grapeseed oil, turmeric powder and sweet paprika.
Blend to combine.
Set aside sauce.

Cook macaroni pasta according to its package instructions.
Drain and rinse.
Transfer macaroni pasta into a baking dish.
Pour the sauce into the dish.
Mix to coat pasta well.
Garnish top with breadcrumbs, salt and black pepper.
Place the dish inside a preheated oven at 400 F.
Bake for 20 minutes.
Once done, remove from the oven.
Serve and enjoy!

3. Channa

Ingredients:

• 1 red onion (sliced)
• 1 spring onion (chopped)
• 1 thumb of ginger (sliced)
• 5 garlic cloves
• 1-2 tbsp oil
• 1 tsp cumin
• 1/2 tsp paprika powder
• 1 tsp allspice seasoning
• 1/2 tsp turmeric powder
• 1 tsp curry powder
• splash of water
• 400 grams x 2 cans of chickpeas
• 400 grams chopped tomatoes
• 200 ml coconut milk

Instructions:

Prepare a small-sized blender.
Add sliced red onion, chopped spring onion, sliced ginger and garlic cloves.
Blend until it paste forms.
Set aside.

Set a frying pan over medium-high heat.
Add some oil and heat it.
Add the paste into the pan.
Season with cumin, paprika, allspice, turmeric and curry powder.
Stir to combine.
Add a splash of water to mix the seasonings well.
Stir and cook for 10 minutes.
Add chickpeas and chopped tomatoes.
Pour coconut milk.
Mix well and bring to a boil.
Once it boils, reduce heat to medium.
Let it simmer until chickpeas are cooked.
Remove from the heat.
Transfer to a plate or bowl.
Serve and enjoy!

4. Greens

Ingredients:

• 1 red onion (finely diced)
• 1 red bell pepper (diced)
• 2 tomatoes (diced)
• salt and black pepper to taste
• Spanish paprika to taste
• 3 sprigs fresh thyme
• 4 garlic cloves (crushed)
• 1 tbsp tamari
• 400 grams chopped mixed greens (kale and callaloo)

Instructions:

Set a skillet over medium-high heat.
Add some oil and heat it.
Add diced red onion, red bell pepper and tomatoes.
Saute until vegetables soften.
Season with salt, black pepper and paprika to taste.
Add fresh thyme, crushed garlic and tamari.
Stir and cook until well combined.
Add chopped mixed greens.
Stir and cook until greens wilt.
Remove from the heat and transfer to a plate.
Serve and enjoy!

5. Quinoa & Beans

Ingredients:

• 2 spring onions (chopped)
• 3 garlic cloves (minced)
• 1 tbsp coconut oil
• 1 tsp fresh thyme
• 1 1/2-2 cups quinoa
• 1 x 15 oz can kidney beans (drained and rinsed)
• 1 can coconut milk
• 1-2 cups water
• salt and black pepper to taste
• 1/2 scotch bonnet (optional)

Instructions:

Rinse quinoa and drain water.
Set aside quinoa.

Set a medium pot over medium-high heat.
Add chopped spring onions and minced garlic.
Saute until spring onion softens.
Add quinoa and kidney beans.
Pour coconut milk and water.
Add scotch bonnet.
Season with salt and black pepper to taste.
Stir and cook to combine.
Bring to a boil.
Once it boils, reduce to medium heat and cover the lid.
Let it simmer for 10 minutes or until liquid reduces or evaporates.
Once done, remove from the heat.
Transfer to a plate.
Serve and enjoy!

High Protein Vegan Caribbean Feast
Images – https://www.youtube.com/watch?v=ztzbrrl__x8