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CONTENTS
About this book
FAQ
The Dirty Dozen & Clean Fifteen Lists

Warm Tempeh and Lentil Salad

Dinner
Breakfast
Ga r lic A s p a r a g u s o n Hummus Br ea d

Basil & Cashew Stir Fry
B ean S tew with a S im ple Salad

Tofu Spinach Scramble

Spicy Vegetable Rice

Choc o l at e C h i a P ud d i ng wit h Ma n go & Ba n a n a

S pinach & C hickpea S tew with B rown R ice

The Veg Lot

Roast Vegetable Salad

Gluten Free crepes with Chocolate Berry Sauce

B raised C abbag e with Potato C risps & Tem peh thins

S moo t h i e 3 w ay s

Watermelon Skin Sauce with Mash

Maple Drizzled Crispy French Toast
Bonus Dessert
Lun c h
Bean Salad with Vegan Mayo

C hocolate & C oconut S lice
Creamy Watermelon Ice Cream

Na k e d B u r r i t o B o w l
Mushroom, Spinach and Walnut Quinoa
Cr e a m y S u m m e r S al ad in a Ja r
S a ta y T o f u W r ap
Classic Veg Burger with Vegan Mayo

Sha re t he love

C opyright

ABOUT THIS BOOK
We’d like to start by saying that we don’t have all of the answers. We
acknowledge that we have a long way to go on our cooking journey, in
fact, we’d say it’s a lifetime commitment.

Having said that, you would be hard pressed to find two people who care
more about eating a healthy plant-based diet and living mindfully at the
same time. We call this combination The Minimalist Vegan lifestyle. The
very fact that you’re reading this book, tells us that you’re interested in
this lifestyle too.

We’ve put this cookbook together because we believe in minimalist
cooking. What does this mean exactly? It means that we create recipes with
ingredients that are likely to already be in your fridge or pantry. Or if you
can’t find the exact ingredient, we will teach you to find substitutes and
think on your feat. That’s what minimalist cooking is about!

We’re also quite conscious of health, so you will find that most of the
ingredients that we use are organic, gluten-free and sugar-free. We
should also mention that we don’t use a microwave.

This book is for everyone who is curious about simple vegan cooking and is
willing to try this lifestyle for a week. Our hope is that you incorporate a few,
if not all of the recipes, into your weekly rotation. That would be awesome!

. We also get out in the sun as much as we can so to soak up Vitamin D. check out this post. We honestly think the milk industry is really good at marketing. Where do you get your protein from? This is probably the most common question we get about being vegans. We used to take Vitamin B12 and since our levels are fine now. we don’t really need it anymore. than your average cup of cow's milk. like extremely good. Sure you can get by with eating pasta and tomato sauce everyday. but more importantly.FAQ Before we dive into the recipes. and you'll be strong like Popeye. sugar and fat. Sorry. Your own body is your only evidence :) What does it mean to be a minimalist? Our definition of minimalism is to figure out what's important in your life and getting rid of the rest. Masha recently had a blood test to check her nutritional levels. kale. her protein levels we right where they needed to be. Just like omnivores. If you have any more questions about what you should be taking. it’s not something that happens overnight. nuts. Make sure to get tested so you can see how your body is absorbing different nutrients. If you're interested in learning more. and soy. Vitamin B12 takes a long time to decrease in your system. grains. How do you get calcium if you don't drink cow’s milk? This is another very common question. Best way to do it is to expose as much of your skin for 10 minutes a day without sunscreen. we're obviously not as good at marketing as the milk industry :) Are all vegans actually healthy? The short answer is no. For example. All of these foods are packed with protein and we happen to love eating them!" We encourage you to do your own research on this topic. Here's our typical response: "A large portion of our diet is made up of greens. Do you need to take lots of vitamins and supplements? Almost all of the vitamins and minerals you get from meat and dairy can be found in a vegan diet. fresh and whole foods as much as possible. we recommend that you consult with a naturopath or health care professional. You'll find more calcium in broccoli. experiment with how your body responds. Interestingly enough. seeds and legumes. vegans still have access to processed foods. Simple right? It's actually a lot harder than it sounds. but we recommend eating organic. we thought it would be useful to answer some common questions about a healthy vegan lifestyle. Even chia seeds have seven times more calcium than milk! So make sure to get in your greens. These may also help you to understand what we’re about. Vitamin D and Vitamin B12 would be the only exceptions (omnivores should look into this as well).

• The salt that we use is pink himalayan salt. • If you need to buy canned food (which we have used in some of our recipes). The important thing is to do your own research (don't go too nuts with it as it can sometimes confuse you) and listen to your body. As this alters the genetics of the crop and withstands other forms of life that normally feast on it. Grown without any chemicals and a toxic environment.FAQ Cont. Why do you buy organic? We buy organic food. There’s nothing quite like knowing the farmer that has grown the food that you eat and you trust them 100% that they love what they do. well because that it what real food is. We would rather spend more money on food now and enjoy it. 5 . This pretty much means that the food has been engineered for resistance to pathogens and herbicides. You can really taste the difference! What are GMO’s? GMO stands for Genetically Modified Organisms. No body is the same. The five most genetically modified crops in the world are: • Corn • Canola • Cotton • Soy • Rice Try and always buy these five crops organic or biodynamic where possible. we want only the foods that give our bodies the best chance of thriving everyday. Where do you get all of this information? It doesn't matter whether you're a vegan. We suggest you take a food journal to see how you feel after each meal. The lining of non labelled cans have a toxic lining that has been reported to cause serious health problems. This is something that we don’t compromise on. One person’s food could be another person’s poison. A few notes about the ingredients: • We recommend that you buy local organic or biodynamic produce wherever possible. what would this kind of food be doing to our bodies? This is why we avoid GMO foods altogether. That energy comes through in the food that you eat. We are big believers in organic and sustainable farming. That way you can make adjustments and personalise your diet accordingly. vegetarian or an omnivore. We only buy fruits and vegetables from local farmers markets where we go once a week. Table salt is full of chemicals and is extremely processed. We've created a list of resources that have helped us on our journey. If you can’t get your hands on that then use sea salt. than later on medical bills that caused the illnesses from the chemicals that were in our food. make sure that you always buy food in BPA free cans. We recommend that you start here if you want to improve your general knowledge.

Asparagus 8. Kiwi 11. Watermelon 15. Sweet Potatoes 13. they are ok to buy not organic when you are on a budget) 1. Nectarines 7. Cabbage 6. Strawberries 6. Onions 2. Mangoes 9. Blueberries 12. Rock melon (Cantaloupe) 12. Pineapples 4. Sweet Corn (non GMO) 3. Celery 3. Peaches 5. Eggplant 10. Lettuce 10. Mushrooms . Sweet Peas 7. Grapes 8. Avocado 5. Apples 2.The Dirty Dozen & Clean Fifteen Lists Dirty Dozen List (Buy these ingredients organic/biodynamic) Clean Fifteen (Lowest is pesticides. Capsicum (Sweet Bell Peppers) 4. Cucumbers 11. Spinach 9. Potatoes 1. Grapefruit 14.

Breakfast .

4. snap off around 2 inches from the bottom. Add a drizzle of olive oil if you like. GARLIC ASPARAGUS ON HUMMUS BREAD . 3. Fry for about 1 minute. For the hummus. add a little bit of water. place all ingredients besides the water in a food processor or blender and blend for about 1 minute until smooth. 6.* • 3 cloves garlic. Then add in the garlic and season. spread it nice and thick onto the the bread. 5. You do however still want it slightly crunchy. add the oil and asparagus. chopped • Salt and pepper to season • 2 thick slices of rye sourdough or any other handmade bread • Extra virgin olive oil for drizzling. If there is not enough liquid in there. When the hummus is done.Serves 2 Total time 15-20 minutes Ingredients: Hummus • 1 can chickpeas . Place the asparagus on top of the bread and hummus. In a frying pan on medium-low heat. You want it to be creamy. Turn and toss all ingredients in frying pan until the asparagus starts to lightly brown and soften. *The way that I prepare my asparagus is by testing how far down the asparagus I can go by folding it slightly and waiting for it to snap. 2. You may need to stir a couple of times to push all the ingredients around to get the right consistency. optional Instructions: 1.rinsed well • 3 cloves garlic • 2 tbsp tahini (unhulled preferably) • Juice of half a lemon • 3 tbsp olive oil • Water as needed • Salt and pepper to season The rest • 2 tbsp brown rice bran oil • 2 bunches of asparagus.

Add the mixture to the pan and fry until the tofu starts lightly browning on the outside. Make sure you keep stirring it.(as much as you like really) roughly chopped • 3 tbsp of extra virgin olive oil • 2 tbsp of Tamari sauce • Pinch of cayenne pepper (or less if you don’t like spicy food) • 1 tsp of turmeric powder Instructions: 1. Crumble the tofu into small chunks and into a container. Add all ingredients to the crumbled tofu and mix well. english or baby spinach . 3. This normally takes around 7-8 minutes. Put the lid on the container and do a little shaking dance for about 20-30 seconds until all the ingredients are combined. Set aside in the fridge for a minimum of 30 minutes for it to marinate.TOFU SPINACH SCRAMBLE Serves 2 Total time: 20-25 minutes (recipe tastes best when marinated for a minimum of 30 minutes) Ingredients: • 350 grams of firm tofu • Half a medium sized brown onion. 4. . 5. 2. minced • 1 handful of either kale. Serve immediately with bread or on its own. Put a frying pan on low to medium heat and wait for it to warm up 6. 7. cut in thin slices lengthways • 1 garlic clove.

Set aside in the fridge overnight. CHOCOLATE CHIA PUDDING WITH MANGO & BANANA . Layer your pudding with chopped banana and mango. 3. We also like to use berries and even nuts to add some crunch through the pudding.Serves 2-4 Total time: 15 minutes + overnight soaking or for a minimum of 2 hrs Ingredients: • ¾ cup chia seeds • 2 tbsp cacao powder • 1 cup coconut milk (or low fat coconut cream) • 2 tbsp desiccated coconut (optional) • 1 tbsp maple syrup • 1. Note: You can use any fruit for this recipe. stir through the chia pudding to make sure that the consistency is still even as the chia seeds have expanded overnight and may have bunched together a little. Mix chia seeds with cacao powder and desiccated coconut in a bowl. 5. 4. Add more milk if it’s too firm. 2. and mix through for about 2-3 minutes until you reach an even consistency. Add in the liquid ingredients (coconut milk. Layering it is key to get a mix of different textures and flavours.5 cups almond milk or any other non dairy milk • 1 mango • 1 banana Instructions: 1. In the morning. maple syrup and almond milk).

Normally we have a look at what we have in the fridge and just use that. Total time: 20 minutes THE VEG LOT Ingredients: • 2 tbsp brown rice bran or any other high heat cooking oil • One small onion chopped thinly lengthways • 2 cloves of garlic finely chopped • 2 medium zucchini (grey zucchini optional) cut lengthways • 8-10 mushrooms chopped lengthways • 1 tomato cut into wedges of 8 pieces • 2 handfuls of greens (we used english spinach) roughly chopped • A handful of basil leaves roughly chopped • Salt and pepper Instructions: 1. 7. Add the onion and sauté till it starts turning translucent and slightly brown. . 5. We do find that this combination is our favourite. 4. 3. Note: We do a mix of different vegetables in this recipe. 6. Then add the mushrooms and sauté for another 2 minutes. Add in the rest of the veggies and let cook for about 5-7 minutes. slices of bread or gluten free bread. Heat the oil in your frying pan on low to medium heat for about 1 minute. Once they have all softened up and browned. Add in the chopped garlic and zucchini and sauté for about 2 minutes. Serve with a nice multigrain bun.Serves 2. season to taste and remove from heat. 2.

Tilt the pan with a circular motion so that the batter coats the surface evenly. If the berries are fresh. and cacao powder in a saucepan over low to medium heat. Berry and chocolate sauce 1. 6. 7. When each one is done. coconut sugar and salt) 2. Stir until the cacao powder and coconut sugar have dissolved. Mix the dry ingredients in a bowl (flour. Make a well in the middle of the dry ingredients and gradually combine them while whisking.this will make a chia egg • 2 cups nut milk • Coconut oil for frying Sauce • 3/4 cup frozen or fresh blackberries and/or raspberries (any berries really) • 1 tbsp coconut sugar • 1 tbsp cacao powder • Water if needed Instructions: Crepes 1. until the bottom is light brown. coconut sugar. In a separate bowl. GLUTEN FREE CREPES WITH CHOCOLATE BERRY SAUCE .Makes 10-12 small crepes. turn and cook the other side. combine all the wet ingredients (chia egg and milk) 3. keep stacking them up on a plate. you will need a little bit of water in there to create the sauce. Serve poured over the crepe stack. Cook for around 5 minutes stirring every minute or until the berries have softened but are still together. 4. Total time: 30-40 minutes Ingredients: Crepes • 2 cups all-purpose gluten free flour (we use this one) • 1 tbsp coconut sugar • Pinch of salt • 2 tbsp chia seeds mixed with 4-5 tbsp of water and leave it aside for 5 minutes . Cook the crepe for about 2 minutes. Loosen with a spatula or by moving the pan back and forth. Pour or scoop the batter onto the pan. 5. 2. using approximately 1/4 cup for each crepe. Heat a lightly oiled frying pan over medium-high heat. Combine the berries.

Place all ingredients in a blender and blend for 2 minutes or until you reach a smooth consistency. Chocolate Mint Smoothie Ingredients: • 3 bananas • ⅓ cup cacao powder • 3 cups almond milk (or any other nut milk) • 1 cup coconut cream • ⅛ tspn peppermint oil or flavour Instructions: 1. Mixed Berry Smoothie Ingredients: • 2 cups frozen berries (or any berry) • 3 cups almond milk (or any other nut milk) • 8 drops vanilla extract (optional) • 2 bananas • ¼ cup protein powder (brown rice protein or pea protein are best) Instructions: 1. Place all ingredients in a high speed blender and blend for 2 minutes or until you reach a smooth consistency. Serve immediately. Serve immediately. . Green Smoothie SMOOTHIE 3 WAYS Ingredients: • 2 cups pineapple • 1 mango (or orange) • 2 cups spinach (firmly packed) • 2 cups kale (firmly packed) • 4 cups coconut water Instructions: 1. Place all ingredients in a blender and blend for 2 minutes or until you reach a smooth consistency. Serve immediately.Each smoothie serves 2-3 and takes around 5-7 minutes to make.

4. Whisk all ingredients but the bread and maple syrup together.1 minute. 3. 5. Place soaked bread on the pan and fry on each side until golden brown on medium-low heat. MAPLE DRIZZLED CRISPY FRENCH TOAST . place the liquid and each slice of bread to soak well on each side for around 30 seconds .Serves 2 Total time: 15-20 minutes Ingredients: • 1 cup almond milk (or any other nut milk) • ¼ tsp vanilla extract • 2 tbsp gluten free all purpose flour • ⅛ tsp cinnamon • Pinch of salt • 4-5 slices thick sourdough bread • Coconut oil for frying • ½ cup maple syrup (or more if you like it sweet) Instructions: 1. In a shallow bowl. Once soaked well. Drizzle bread with maple syrup or other desired topping and serve while warm. heat coconut oil in frying pan. 2.

Lunch .

*recipe for vegan mayo is with the Classic Veg Burger with Mayo recipe. The quantity that you make for the burger should be enough for this recipe as well.rinsed well • Half a small red onion.BEAN SALAD WITH VEGAN MAYO Serves 2 Total time: 30 minutes Ingredients: • 2 handfuls of green beans. 2. head and top them and snap in half • 1 cob grilled corn . Toss all ingredients in a large bowl. 3. . sliced thin • 2 tbsp olive oil • Juice of half a lime • Salt and pepper to taste • ¼ cup vegan mayo* Instructions: 1. Par boil the green beans for 5 minutes. You can add the mayo on the top or mix it in.fry off on some rice bran oil until it starts turning a light brown colour • 10-15 pitted kalamata olives (optional) • 2 handfuls of baby spinach • 1 can cannellini beans .

diced • 1 tspn of juice from a lime/lemon or apple cider vinegar • 1-2 tbsp of extra virgin olive oil for dressing • 10-15 pitted kalamata olives • Salt and pepper to taste for each component of the meal Instructions: 1. keep it closed with the lid on the pot. Take off heat and transfer to a bowl. Take off heat and transfer to a bowl. citrus juice/vinegar. In the same saucepan for the last time add the 1 tbsp of oil and add the corn. Cook for about 5-7 minutes as it softens up. 4. Put brown rice and water together in a pot with a lid.rinsed well • 1 cup fresh or frozen corn • ¾ avocado diced • Punnet cherry tomatoes cut in half or 3 small tomatoes. Season with salt and cayenne pepper to taste. 7. 6. While the rice is cooking. Mix together well until the avocado softens a little. zucchini and mushroom. Use the ratio of 1. heat 1 tbsp of oil and add the onion. In the same saucepan. Season with salt. If your lid has a steam valve. Add the black beans and cook for about 3-5 minutes.5 cups water to 1 cup rice. NAKED BURRITO BOWL . Take off heat and transfer to a bowl. Reduce the heat to low and let the rice simmer for 20 minutes. put 2 tbsp of the oil on medium heat and add the eggplant. Bring the rice/water to a boil uncovered.Serves: 2-3 Total time: 30-40 mins Ingredients: • 1 cup brown rice (soaked for at least 3 hours if you have time) • 3-4 tbsp brown rice bran oil • 1 small eggplant cut into small cubes (no need to peel) • 1 medium sized zucchini cut into small cubes • 10 mushrooms cut in fours • Cayenne pepper to taste • ½ small red onion chopped • 1 can black beans or 400 grams of cooked black beans . salt and pepper. 5. avocado. Cook until it starts to brown a little on the edges. Combine the tomatoes. olive oil. 3. Assemble all ingredients on a plate and enjoy. Cook for about 3 minutes. 2.

4. Fluff with a fork. Cover and simmer until tender and most of the liquid has been absorbed. Note: This would work with vegetables such as eggplant. 2. 5. Place the 1 cup of rinsed quinoa and 2 cups of water on mediumhigh heat. SPINACH AND WALNUT QUINOA Ingredients: • 1 cup quinoa rinsed (wash until all the foam goes away) • 2 tbsp brown rice bran oil (or any other healthy high heat oil) • 5-7 mushroom chopped • 100 grams baby spinach (2-3 handfuls) • ½ cup walnuts chopped • 2 cloves garlic finely chopped • 1 tbsp of olive oil • Salt and pepper to season Instructions: 1. 3. . Season the vegetables to taste and combine quinoa with the rest. 15 to 20 minutes. zucchini and pumpkin as well. Add the olive oil and stir through well. Bring to the boil and then reduce heat to low.Serves: 2 Total time: 20 minutes MUSHROOM. Enjoy on its own or with a salad. Saute the mushroom and garlic on low-medium heat on the brown rice bran oil for a few minutes until they start browning then add in the spinach and walnuts. Simmer for about 5 minutes on low heat to let all the flavours infuse well.

Tip upside down into a bowl and mix well. 7. Place all dressing ingredients in blender and blend until you reach a smooth consistency. Note: You can add a layer of nuts in there if you want some extra crunch. You may need to stop and scrape down the sides and go again. Normally takes about 2 minutes. 4. On a lined baking tray. (You can do the pumpkin the night before if you want to take it for work the next day. CREAMY SUMMER SALAD IN A JAR . place cubed pumpkin and season well. Finish it off by seasoning to taste. When you place the dressing down the bottom it keeps it from making the rest of the ingredients soggy before you are ready to have it for lunch.rinsed well • 1 cup fresh corn (or frozen corn that has been slightly pan fried) • 1 small avocado.Serves 2 Total time: 30 minutes + 3 hours soaking for the cashews Ingredients: • 2 cups pumpkin. 2. Assemble all the ingredients in the jar starting with the dressing and working your way up to the softer ingredients.) 6. Bake for 20 minutes or until slightly browned. 3. set aside to slightly cool. Pre-heat oven to 200 degrees. When the pumpkin has finished baking. 5. cut into cubes • 1 can chickpeas . cut into cubes • 2 packed cups of baby spinach • Salt and pepper to season Creamy basil dressing • 1 cup cashews soaked (soaked for at least 3 hours) • 1 packed cup of basil • ⅓ cup extra virgin olive oil • ¼ cup nutritional yeast • ½ cup water Instructions: 1. Make sure they are cooked through by putting a skewer through it and it goes in smoothly.

baby spinach. sliced 2 cm thick • 2 tbsp Tamari sauce • 1 tbsp ginger. Mine are a rectangular shape so it helps to have the 2 pieces for wrapping it up. It depends how big the wrap you buy is and what shape. grated • 1 small beetroot. heat the oil in a frying pan on medium heat. grated • 2 handfuls of salad greens (lettuce. rocket etc) • 2-4 pieces of natural wraps • Peanut sauce (refer to this blog post) Instructions: 1. 2. finely grated • Pinch chilli powder (optional) • 2 tbsp brown rice bran oil • 1 small carrot. Fry the tofu on either side for around 1-2 minutes until it starts to go brown and crispy. ginger and chilli powder in a container with a lid. Once the tofu has had time to marinate. 3. Make sure that the tofu is completely covered then give it a good shake with the lid on. Assemble all the ingredients in a wrap and get your wrap on!! I normally find that using 2 pieces of the wrap overlapping helps to get more ingredients in there. Note: Any type of salad would work well in this. Set aside for 30 minutes.Serves 2 Total time: 40 minutes Ingredients: • 100 grams firm tofu. Use your favourite combination as long as it works well with peanut sauce. SATAY TOFU WRAP . you should be fine. Marinate the tofu in tamari.

Pop it in the fridge and use it as a side or dressing for other dishes. 4. Combine the patty ingredients with salt in a bowl and mix well.should get about 2 large ones and fry them on each side until golden brown. For the mayo. rocket and mayo. combine all ingredients in a food processor and blend until a smooth consistency is reached. Assemble the burger with the bun. 5. sliced • 1 small avocado. tomato. add a little more flour. Should last you 4-5 days in the fridge. grated • 1 small zucchini. sliced • 5-6 leaves broad leaf rocket or lettuce • 2 wholegrain buns Mayo: • 150 grams silken tofu • 1 tbsp lemon juice • 2 tbsp olive oil • ⅛ salt or to taste Instructions: 1. Cut the buns in half and grill or toast on both sides. 3. 2. avocado. Form them into patties .   CLASSIC VEG BURGER WITH VEGAN MAYO . Note: You will have some leftover mayo. crushed • ⅛ tspn chilli powder • ⅛ tspn salt The rest • 1 small tomato. If it’s too wet. Make sure that the mixture somewhat sticks together.Makes 2 burgers Total time: 25-30 minutes Ingredients: Patty • 1 small onion. grated • ½ cup fresh or defrosted corn • ½ cup all purpose gluten free flour • 3 cloves garlic. patty.

for 20-30 minutes. Add all dressing ingredients in a small container and shake well for about 30 seconds until all ingredients are well combined. uncovered. head and top them and snap in half • 3 handfuls baby spinach • 2-3 cloves garlic Dressing • 1 heaped tbsp tahini (preferably unhulled) • Juice of half a lemon • Drizzle extra virgin olive oil • Good pinch of salt and pepper Instructions: 1. . beans. Taste and add additional salt as needed. Then reduce the heat to a gentle simmer. Strain the lentils and wash them. Return the lentils to the pan and stir in a good pinch of salt. To cook the lentils. Cut the beetroot into wedges and place on a slightly greased baking tray in the oven on 200 degrees on fan bake for 15-20 minutes. Lentils are cooked as soon as they are tender and no longer crunchy. Cook. 5. Combine the cooked lentils. Remove from water and rinse under cold water to stop the cooking process.WARM TEMPEH AND LENTIL SALAD Serves: 3-4 Total time: 1 hour + 8 hours for soaking lentils Ingredients: • 1 cup lentils soaked for at least 8 hours • 2 cups water for cooking lentils • Salt to season • 4 small or 2 large beetroots • ¼ cup brown rice bran oil (to bake beetroots and for frying) • 150 grams (half a pack) tempeh chopped into cubes • 2 handfuls green beans. Add water as needed. beetroot. Add in the garlic and baby spinach and cook for another minute. Set aside. tempeh with garlic and spinach and dressing all in the bowl. place the green beans in a saucepan of boiling water for 7-10 minutes. 2. Take off heat and set aside. Add the water to the lentils in a saucepan and bring to a rapid simmer over medium-high heat. In a frying pan. add the tempeh and fry on each side for 1-2 minutes until it starts to crisp up and brown a little. 4. heat the oil. 8. 7. While the beetroot is baking. Toss well to with dressing and serve. 3. 6. (once soaked for at least 6-8 hours) wash them until all the foam has gone.

Dinner .

cover and simmer until tender and most of the liquid has been absorbed. finely grated • 1 large carrot. add the ginger and fry for about a minute. Bring quinoa and water to a boil in a medium saucepan. Add in the broccoli and cook for another 2 minutes. place a large saucepan on medium heat adding the oil and onion. Add in the basil and tamari sauce and cook for another 5 minutes until the carrot and broccoli start to soften. I like them a little bit burnt. While the quinoa is cooking. 4. 5. . 8. Instructions: 1. diced • 2 tbsp fresh ginger.you can buy them roasted or roast them yourself on a frying pan for 1-2 minutes. Serve on the quinoa and sprinkle with roasted cashews. 9. 7. cut into bite sized pieces • 1 zucchini. Once the onion is starting to slightly brown. cut lengthways • 1 small broccoli. 2. Note: If you don’t have quinoa. Wash the quinoa in a strainer until the foam disappears. sliced • 1 cup basil • ¼ cup Tamari sauce • ¾ cup roasted cashews . 3.Serves 2-3 Total time: 20-25 minutes BASIL & CASHEW STIR FRY Ingredients: • 1 cup white quinoa • 2 cups water • 3 tbsp brown rice bran oil • 1 small onion. Fluff with a fork. 6. Reduce heat to low. 15 to 20 minutes. you can use rice or buckwheat instead. Next add the zucchini and mushrooms and cook altogether for about 3-4 minutes. cut lengthways • 6-7 mushrooms. Add in the carrot and cook for 1-2 minutes.

In a medium pot.rinsed well • 1 cup water • 2 tbsp tomato paste • ¼ tsp cayenne pepper (optional) • Salt to taste Salad: • 2 handfuls salad mix • 2 tomatoes . add the rest of the beans and lentils every 2 minutes.Serves: 2 Total time: 25 minutes Ingredients: Stew: • 1 red onion cut lengthways • ¼ cup extra virgin olive oil • 2 cloves of garlic. chopped finely • 1 can adzuki beans . 3. lower the heat to medium-low and simmer partially covered for 15-20 minutes or until beans and lentils have softened. heat olive oil over medium heat. Add more water if needed. BEAN STEW WITH A SIMPLE SALAD . 5.rinsed well • 1 can brown lentils . Bring to a boil. 4.rinsed well • 1 can kidney beans . Salad 1.chopped lengthways • 10 leaves basil (optional) • 5-7 olives (optional) • 1 tbsp extra virgin olive oil • 1 tsp apple cider vinegar or lemon juice • Salt and pepper to season Instructions: Stew 1. Combine all ingredients together and toss dressing through. 2. Add onion and garlic & cayenne pepper and sauté until it starts to go a little brown. Season to taste. Add the tomato paste and water stirring well. Add in the kidney beans and cook for 2 minutes.

head and top them and snap in half • 3 stalks spring onion. stirring when needed and add water if the rice starts drying up. 4. Have fun with it! . add peas.Serves: 4 Total time: 40 minutes SPICY VEGETABLE RICE Ingredients: • 2 cups white basmati rice • 4 cloves garlic • 1 onion • ¼ cup brown rice bran oil • 1 tsp cayenne pepper • 1 tbsp tomato paste • 1 can chopped tomatoes • 750 ml vegetable stock (dilute vegetable stock cube) • 2 handfuls green beans. Season to taste. finely chopped • ½ cup corn or one corn cub Instructions: 1. 6. You can quite easily use carrots. Sauté the onion. parsley. 5. can of diced tomato and stock and bring to boil. Note: You don’t have to follow the list of vegetables used in the recipe. mushrooms. 2. Add the tomato paste. 3. add green beans to the rice. corn. corn and onion and mix through. Finally. 8. Reduce the heat and let it simmer for 5 minutes. zucchini to change things up. Rinse rice and add it to the stew. Let rice simmer for 20 minutes (low to medium heat). garlic and chilli over low heat for 10 minutes in oil. After 10 minutes. 7. once rice is cooked.

Serves: 2 Total time: 30 minutes + 3 hours soaking time for rice if you have time Ingredients: • 1 cup brown rice (soaked for 3 hours) • 2 cups water Stew • 1 medium sized onion. diced • 3 garlic cloves. 6. Add chickpeas and let it cook for another 10 minutes. Once it starts boiling. 7. Try rice to see if its cooked and wait for all the water to evaporate.rinsed well • Salt to taste • 1 tsp turmeric powder Instructions: 1. SPINACH & CHICKPEA STEW WITH BROWN RICE . Season to taste and serve the rice and stew immediately. minced • 1 tsp chilli powder • ¼ cup brown rice bran oil • 300g of frozen organic chopped spinach • 1 can of diced tomato • ½ can of chickpeas . Do not stir the rice. 5. Rinse brown rice until all the foam at the top goes away. Add the can of chopped tomatoes and cook for 2-3 minutes. Add chilli powder and simmer for 8 minutes until brown. 3. Put water in with the rice on medium heat. reduce heat to low and semi close with the lid and cook for 20-25 minutes. 4. Finely chop onion and garlic and add to a big pot on medium heat. Add spinach and let it simmer for 10 minutes. 2.

toss all the vegetables together in the bowl with the olive oil and the extra seasoning if needed. Place in the oven and bake for 40 minutes or until the vegetables start to brown and the white potatoes are cooked. Preheat the oven to 220 degrees on fan bake. sliced 1cm wide • 1 small purple sweet potato. ROAST VEGETABLE SALAD Note: You can pretty much roast any vegetable you like. then the rest of the veggies will most likely be done as well. sliced 1cm wide • 5-6 medium sized mushrooms. combine the baby spinach. cut in half • 1 medium onion. I normally just look at the vegetables I have in the fridge and pantry. Once the vegetables have finished roasting. 5. 2. mushrooms and onion in the baking tray with the oil and seasoning. in a big bowl. If they are done. I also use zucchini. . 3.Serves: 2-3 Total time: 1 hour Ingredients: • 1 medium beetroot. Toss the beetroot. pumpkin. capsicum and eggplant. so make sure that you check on them first. While the vegetables are baking. cut into bite sized wedges • 2 white potatoes. rubbed kale and corn. Make sure that the vegetables are covered in as much oil as possible. *White potatoes in this recipe tend to take the longest to cook. all potatoes. It’s a great way to use up your leftover vegetables at the end of the week before you do another shop. sliced 1cm wide • 1 small orange sweet potato.* I normally pull them out every 15-20 minutes and toss them around to make sure that all the vegetables get cooked evenly. 4. cut into wedges • Enough brown rice bran oil to cover the bottom of your roasting tray • A handful baby spinach leaves • 1 small bunch kale removed from stalks and chopped (rub with salt till soft) • ½ cup fresh corn (optional) • 2 tbsp extra virgin olive oil • Salt and pepper to season both the vegetable for roasting and at the end Instructions: 1.

sliced thinly (around 1 cm thick) • 2 tbsp tamari sauce • 2 tbsp brown mustard (optional) Instructions: 1. At this point cut them into smaller bite sized pieces if you need to. 6. 7.Serves: 2-3 people Total time: 40 minutes Ingredients: • 3-4 medium sized potatoes. Season with salt and pepper to taste. Once they are all nice and golden. When the potatoes are finished boiling. 2. 3. Put all ingredients together on a plate and serve immediately with some brown mustard on the side to dip your potatoes in. Then add in the cabbage. Place the potatoes in a saucepan and fill with water just enough to cover the potatoes. Season with salt and pepper to taste. turning once they have browned on one side. This should take about 10 minutes. cut into thin slices • Salt and pepper for seasoning • ¾ cup brown rice bran oil for frying • 150 grams tempeh. they will be hot! In a frying pan. Bring to boil and cook for around 15 minutes until potatoes have softened enough for you to put a skewer through it quite easily but without it falling apart. minced • Half a small purple cabbage. This should take about 2 minutes depending on your stove. BRAISED CABBAGE WITH POTATO CRISPS & TEMPEH THINS . Pour the tamari over it just before serving. Fry the tempeh slices for around 2 minutes on each side or until slightly browned. 4. Place the potatoes in the pan. Be careful. peeled and cut into bite sized wedges • ⅓ cup extra virgin olive oil • 2 cloves of garlic. Cook for around 30 seconds. Stir for a couple of minutes and then place the lid on half way and continue cooking until the cabbage becomes very soft. place them on a plate with paper towel and let it absorb the oil. Use the same pan again for the tempeh. heat the rice bran oil for a minute or so on medium heat. put the olive oil and garlic in a medium sized saucepan on a low-medium heat. tip them out onto paper towel and let them dry out a little. While the potatoes are cooking. 5.

place them with the nutritional yeast. Blend for about 1-2 minutes on high until you get a smooth creamy consistency. . olive oil and salt in a blender or food processor. put another saucepan on medium heat and sauté the onion on oil until they start turning brown.WATERMELON SKIN SAUCE WITH MASH Serves 2-3 Total time: 30 minutes Ingredients: Watermelon sauce • 3 tbsp brown rice bran oil • 1 large red onion. stirring occasionally. stirring occasionally. 4. You may want to add more water if the mixture is still too thick. Add the salt and pepper and can of tomatoes. diced • 6 cups watermelon white skin cut into bite sized pieces. (Peel the darker green layer off)* • 1 veg stock cube • 1 can chopped tomatoes • ⅛ tsp pepper • ½ tsp salt Mash • 4 medium sized potatoes. Once the potatoes are cooked. minced • ¼-½ cup water from the cooked potatoes • 1 tbs extra virgin olive oil • Season to taste Instructions: 1. 5. ¼ water. Lower the heat and cook for another 10 minutes. 2. garlic. While potatoes are boiling. Boil potatoes for 15-18 minutes or until you can put a skewer through quite easily. * Use the watermelon for the creamy watermelon ice cream in the bonus dessert section. Place the cut potatoes in a saucepan and cover the potatoes with water. cut into fours • 1 tbsp nutritional yeast (optional) • 3 cloves garlic. Add the watermelon skins and vegetable stock cube and cook for 10 minutes. 3.

Bonus Dessert .

Put in the freezer. For the topping. 5. We like it pretty much out of the freezer as it stays really well together and is more chewy.5 cups cashews (preferably soaked for around 3 hours) • ¾ cup desiccated coconut • 1/8 cup maple syrup • 10 pitted medjool dates • 1 cup coconut cream Topping • 1/3 cup coconut oil • 1 tbsp maple syrup • ¼ cup cacao powder • ¼ cup coconut milk Instructions: 1. 3. 2. touch the top and it has to be pretty firm. blend all ingredients in food processor till smooth and pour over the base and place back in the freezer. combine ingredients together in a small saucepan on low heat stirring constantly until a smooth consistency is reached. Cut and serve cold. . blend in food processor until you can pinch it and it stays together. Always store in fridge or freezer as it will start to soften otherwise. For the filling. Add more maple syrup if you like it sweet! 4. For the base. Pour over the top of the set filling and wait till it goes semi hard before putting back in the freezer for the topping to harden (around 15-20 mins). Line a 2L baking dish with unbleached baking paper and press down firmly. When checking it.CHOCOLATE & COCONUT SLICE Makes 12-16 generous slices Total time: 3 hours Ingredients: Base • 1 cup almonds • 1/8 cup coconut oil (melted) • 1/8 cup cacao powder • 1/8 cup maple syrup Filling • 1. This may take around 2 hrs to set.

Snap the frozen mixture into chunks and place back in the blender.Serves 3-4 Total time: Minimum 3 hrs and 40 minutes Ingredients: • 2 cups watermelon* • ¼ cup maple syrup • 1 can full fat coconut cream • ¼ tspn vanilla extract Instructions: 1. 2. it will firm up more so it may be a little bit harder to scoop out. CREAMY WATERMELON ICE CREAM . * Use the skins for the last dinner recipe for the watermelon skin sauce with mash recipe so they don’t go to waste. If you leave it in for longer. Make sure that you break them into smaller pieces so that its easier for your blender to catch onto them. Make take a few goes to push the ingredients around. Place back in a container and into the freezer to firm up for about 30 minutes. Blend all ingredients in a blender and transfer to a baking dish preferably lined as it is sometimes hard to get it back out again. 6. Place it in the freezer for 3 hours or until it has gone hard. 4. Blend until a creamy consistency is reached. 5. 3.

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