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Recipes for a 100% Vegan Day

Making the transition to a fully vegan diet can seem daunting, especially if you are not the most confident cook. 

Below are example recipes for breakfast, lunch and dinner designed to spark your culinary creativity. 

DISCLAIMER: Vegan diets should not be deficient diets. Follow a nutritionist’s advice when considering a dramatic lifestyle or dietary change. The recipes are a base example and if followed should be peppered with additional healthy snacks such as nuts and fruit to ensure calorie quantities are maintained. 

Breakfast 

Tofu Scramble

This recipe involves firm tofu which creates a scrambled egg effect, containing 121 calories, 10.4 grams of protein, 2.8 grams of sugar, 5.3 grams of fat, 594 mg of sodium, and 4.7 grams of fiber. This meal is also gluten free.

For four servings:

  • One teaspoon of salt
  • ¾ teaspoons of black pepper
  • One teaspoon of cumin powder
  • ¼ teaspoon of turmeric powder
  • ¾ cups of chopped mushrooms
  • ½ cup of diced red pepper
  • ½ cup of diced green pepper
  • ½ cup of diced onion
  • One clove of minced garlic
  • 15 ounces of extra-firm low-fat tofu

Instructions:

  1. Add a quarter of a cup of water to a large pan
  2. Add the onion once the water has been heated
  3. When the onion starts to look translucent – add the garlic
  4. Cook this for two minutes
  5. Add the diced peppers – both red and green, along with the mushrooms and some extra water if any of the ingredients are sticking
  6. Cook for four minutes – until the veg is tender
  7. Crumble the tofu in your hands
  8. Add it to the pan with the turmeric
  9. Mix it well
  10. Add the cumin, salt, and pepper
  11. Cook for 4-6 more minutes
  12. When everything is cooked through – serve your dish (This goes well with a nice slice of whole grain toast)

Lunch 

Strawberry spinach salad 

This is an easy-to-make summer salad that incorporates both fruit and vegetables for a balanced lunch. The recipe includes 168 calories, six grams of fat, four grams of protein, 28 grams of carbohydrates, 20 grams of sugar, five grams of fiber, and 176 mg of sodium per serving.

For four servings:

  • A pinch of sea salt
  • Two tablespoons of mustard
  • ¼ cup of raspberry jam
  • Two tablespoons of apple cider vinegar
  • ¼ cup of plain yogurt – non-dairy of course
  • ¼ cup of sliced almonds, pecans, walnuts, and or anything else you like
  • One cup of sliced strawberries
  • ½ cup of pomegranate seeds
  • Four tablespoons of diced red onion
  • One cored and diced apple – red or yellow
  • Six cups of lightly packed baby spinach

Instructions:

  1. Get yourself a large salad bowl
  2. Place the spinach, strawberries, nuts/seeds, onion, and apple into this bowl
  3. Get yourself a smaller bowl
  4. Add the yoghurt, apple cider vinegar, jam, mustard, and salt into this smaller bowl
  5. Whisk the small bowl ingredients together
  6. This is your salad dressing
  7. Toss the ingredients in the large salad bowl until it is all well mixed
  8. Drizzle your salad dressing on top of the salad and toss again
  9. Serve the dish

Dinner

A loaded sweet potato

A delicious baked sweet potato, loaded with black beans, avocado, pumpkin seeds, salsa, cilantro, and more. The perfect healthy and well-balanced dinner. This contains 235 calories, 11 grams of protein, 48 grams of carbohydrates, 11 grams of sugar, one gram of fat, 13 grams of fiber, and 503mg of sodium per serving.

For four servings: 

  • Four medium sweet potatoes
  • ¼ cup of mashed avocado
  • ¼ cup of pumpkin seeds
  • ½ cup of freshly chopped cilantro
  • One cup of salsa
  • Two cups of cooked black beans

Instructions:

  1. Preheat the oven at 400 F
  2. Wash the potatoes
  3. Pierce them and put them in the over/microwave
  4. In oven -cook them for 45 to 75 minutes until they are tender – depending on size 
  5. In a microwave – Put them in a dish with ½ cup of water and cover them loosely with a lid. Cook for ten minutes, turn them, then cook for another 12 minutes until tender.
  6. Split the potatoes open down the middle
  7. Top them with the rest of your ingredients
  8. Serve the dish

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