Vegan Barbell

Strength Training, Power Lifting and Olympic

Lifting on a Plant Based Diet

Copyright 2015 Don Haas. All Rights Reserved. No part of this book may
be reproduced in part or in whole without consent of the author.

Disclaimer

The views expressed in this book are for educational purposes. This eBook
is not intended to be substituted for advice by a medical physician.
Information in this eBook should not be used to diagnose or treat any health
problem or disease. Anyone embarking on a diet and exercise program
should consult a physician for advice before doing so. The author of this
eBook is not liable for the actions of the reader.
Table of Contents

An Introduction to Vegan Barbell

Chapter 1 - What is Your Goal?

Chapter 2 - Choose Your Body Type

Chapter 3 - Macronutrient Breakdown by Body Types and Goal

Chapter 4 - Training Goals within your Body Type

Chapter 5 - Shopping List Based on Goals

Chapter 6 - FAQ

Chapter 7 – Food Planning and Recipes

An Introduction to Vegan Barbell

To say that veganism in general is on the rise would be an understatement.

What was once a fridge diet reserved for yuppies and or hippies is now
becoming part of the mainstream. However I do not think that this
“movement” if you wish to call it, would surpass that of traditional meat
based diets anytime soon. What might even be a harder sell is the strength
community, that for years and even decades have advocated the need of
consuming vast amounts of animal protein in the pursuit of size and gains in
the weight room.

This book is not going to be an activist book or an in your face rant about
the superiority of adopting a vegan diet (well maybe in some spots) but it
will focus on addressing the old question of can vegans be strong or if not
stronger excluding animal products? I would like to answer this in couple of
sentences and in the following paragraph.

The present book would specifically address how strength athletes (that
yield the barbell) can successfully transition to a plant based diet without
losing their desired strength and size. You will hear me reference the
“barbell strength” athlete. Basically I am referring those of us that get our
rocks off squatting, benching, deadlifting, pressing, snatching, and cleaning
with a barbell. However keep in mind that the ideas I’m suggesting in this
book will also pertain to bodybuilders or those with general fitness goals.

Books of this nature would be inconceivable over a decade ago. But the
present upsurge in vegan lifters clearly proves the possibility and success of
vegan diet. A considerable number of serious plant based athletes have also
found this to be true that would answer the earlier question about success on
vegan diet. Patrik Baboumian of Germany has set multiple world strongman
records. Ilya Ilyin, considered the best among worldwide Olympic
weightlifters has won gold medals as a vegetarian. Our own Kendrick
Farris, one of the United States best Olympic Lifters also currently adopted
a vegan diet.
There are several sources on technical form or programming. However
there are limited information addressing how a barbell strength athlete can
succeed and or transition to a vegan diet. When you read any number of
fitness related plant based vegan books you might find some redundancy
and expect some content be included. Most notably is the issue of protein.
Unfortunately this will inevitably have to be covered as a result of a
massive re-education in the public that you can survive and thrive on plant
proteins

While adopting the vegan diet as a strength based athlete, it is not surprising
to have several questions in mind regarding the plant-based diet. Do you
often find yourself searching answers for statements like these?

“Does switching to vegan diet deprive my body of high quality proteins?”

“Does vegan diet fail to provide the body with sufficient calories required
for strengthening exercises and barbell training?”
“Do I need to live on unappetizing food and forget my favorite meal?”
We all know that proteins are building blocks of our body. To say the least,
proteins enhance muscle development. This is the reason several
strengthening programs call for protein shakes and high protein
supplements. Going vegan does not mean that your body is deprived of high
quality protein. Plant based diet equally provides paramount protein as that
of animal protein.

“The best part of vegan diet is it provides all the essential nutrients,
fiber and vitamins which are not found in animal based food. “

Besides providing your body with the essential nutrients, transition to vegan
diet is associated with numerous health advantages and is regarded as a
healthy alternative to non-vegetarian diet. Apart from reducing carbon
footprint, going vegan is the best way to clean eating and body
detoxification. Plant based diet help to regularly flush out toxins from your
body thus giving your metabolism a boost and cleaning your entire system
while enhancing vigor.

Vegan diet also provides the body with sufficient calories for efficient
barbell training and other strengthening exercises in the weight room. This
means your body is equally capable and healthier for rigorous training as
that of your non-vegetarian counterparts. When we think of veganism what
first flashes through our mind is unappetizing food. But switching to vegan
diet does not mean living on bland food and salads. There are several
innovative methods to make vegan dishes flavorful. In fact vegan recipes if
cooked using little creativity, balancing the right amount of herbs and
spices, turn out to be more exciting and tastier than non-vegetarian dishes. I
will be sharing such innovative vegan recipes in this book that will equally
satisfy your taste buds and barbell training. Feel free to thrive on plant
based diet and get confident on the work floor.

Here are top six reasons why a barbell strength athlete should switch to
veganism
1. Whole food: Proteins are an essential component of any
strengthening exercise program. Plant based diet comes with a
complete package of proteins and nutrients. They provide the body
with complete nourishment essential for a successful barbell training
2. Clean eating: You must have heard the benefits of clean eating.
Vegan diet is considered as the healthiest way of clean eating. It
doesn’t get cleaner than fruits and vegetables!
3. High fiber: Plant based diet is rich in fiber. It provides the body with
the dietary fiber content essential for healthy weight and reducing
heart related illness
4. Disease prevention: Adopting plant based diet plays a key role in
reducing the chances of developing several diseases such as cancer,
obesity, rheumatoid arthritis and high blood sugar level.
5. Essential vitamins: ‘An apple a day keeps the doctor away.’ Fruits
and vegetables are packed with all the essential vitamins and
nutrients required to develop and nourish a healthy and strong body
which cannot be provided by animal based diet
6. Healthy fats: Fats sourced from animals increases the risk of high
cholesterol levels and cardiac illness. Moderate levels of plant fats
such as olive oil and coconut oil have been found to protect the body
against health risk factors. As a barbell strength athlete it's important
to include healthy sources of fat to maintain a healthy body and
adequate size.
Chapter 1 - What is Your Goal?

You have heard it a million times. What is your goal? For this book I am
referring specifically to what do you want to lift and at what body
weight? Most will fire back “I want to lift as much weight as I can”. But
they often fail to consider that the maximum amount you are capable of
lifting depends on your weight. If this were not the case there would be no
need for weight classes. I am making this seemingly obvious point only to
emphasize that it will still ring true once you adopt (or transition) to a more
plant based diet.

Strength is very relative. Benching 225lbs for a 60kg lifter does not seem
like a lot to a 94kg lifter but it is relative to his or her bodyweight. What is
strong? When doubt if you can press, bench, squat, snatch, clean, or dead
lift your bodyweight you are off to a good start!

Have you ever heard or thought statements like this:

“Vegans get small and weak because they do not get enough protein.”
“I once went vegan and I ended up losing strength.”

The former was my previous mentality and the latter was what caused me to
covert back to animal products after a failed vegan attempt. Here is a
personal experience that failed vegans might encounter.

The individuals have just come across a convincing animal rights

documentary (can I suggest Earthlings) or have noticed convincing health
arguments towards eating more plant foods. Now they are ready to make a
transition and go full vegan. They might jump in full throttle and start
adopting a vegan diet that basically could be totally different to what their
body has been accustomed to. Even if this person is not tracking their
calories, chances are this person has a typical routine diet that they consider
“healthy”. After months or years of adapting to their particular diet and
activity level, their body had adapted to what they see in front of them.
Once going full (or even partially) vegan they then inadvertently
completely change up their total calories and or their macronutrient ratio.
Their individual macronutrient ratio is what percent of carbohydrates,
protein, and fat made up their total calories.

The amount of macronutrients and calorie intake greatly influences

one’s body type. A 210lb male may have consumed roughly 3000 calories
containing 60% Carbs, 25% Protein, and 15% Fat. Switching over to plant
based diet the person may consume 2400 calories containing 75% Carbs,
10% protein, and 15% Fat. This little shift over a period of month may
cause relatively drastic changes in the male. Perhaps he loses weight but
also notices his strength diminish, which he then attributes to vegan diet
making him “weaker” not that impact of his weight reduction. This scenario
did not have to happen if the individual knew typically how many calories
he consumed and what percent of each macronutrient.

“According to sources, the amount of calories and percentage of

macronutrients determines the weight and strength of one’s body.”
Ultimately this is addressing probably the most common question or
concern to a strength athlete with regards to plant based nutrition, which is,
“Will I get too skinny?” Not to over simplify things but you generally
won’t hear a runner or cyclist too concerned if they drop a few pounds. So
the answer to that question is; it depends and most often yes if you are not
paying attention. I personally have not met anyone who adopts a plant-
based diet who has not lost weight. I did leave out two very important
words that make this more accurate. Those words are “Whole Foods”. Do
you know of anyone (even theoretically) that if they consumed only fruits
and vegetables that are overweight? The majority of fruits and vegetables
are naturally low in fat and high in carbohydrates. If you follow a whole
food plant based diet you will inevitably lower your calorie consumption,
reduce your fat, eliminate processed foods, and consume more fiber, which
will make you feel more satisfied. Not to mention reduce psychological
cravings associated with processed foods. You may be beginning to see
where I am going with this.

“At the end of the day what might dictate one’s relative success (one’s
perceived ideal body type) or failure in adopting a plant based diet
boils down to macronutrient breakdown and calories.”

I am not going to get into the whole IIFYM (If It Fits Your Macros) craze
but yes it works. However there is one noted exception to this rule that
others and I have found to be true. For an active person consuming normal
calories but following a high carb low fat diet there seems to always cause a
slight decrease in weight.

“Dr. John McDougall, through his lifetime of research discovered that

eating a starch based diet high in carbohydrate, low in fat, and low in
protein could have great positive health benefits.”

He contests that this abundance of carbohydrates will be burned as energy,

stored as glycogen, or burned off as body heat. This may be ultimately the
healthiest option that may indeed normalize one’s body weight. But what
about the strength athlete who does not want to see a drastic reduction in
weight and may even want to gain weight?

For the strength athletes diet is obviously important, but what may take a
precedent is how the he or she feels (strong or weak) and looks (body type).
Adopting vegan diet like other semi radical changes in ones diet can result
either an increase or decrease in weight. If a strength athlete loses pounds
they may assume getting weaker and if they gain pounds they may assume
getting fatter. I don’t want to see lifters ditch the baby with the bathwater
because one particular approach did not work for them.

Based on the body type paying close attention to calories is important. For
example, lean persons with high metabolic rate struggle to add pounds.
Such vegan barbell athletes are recommended to have a high carbohydrate
rich diet. This provides the body with adequate carbs essential during
barbell training. Different body types respond differently to various vegan
diets. For example, persons with heavy weight struggle to lose pounds.
Intake of carbohydrate rich diet results an increase in weight. Such vegan
barbell athletes with carb intolerance are recommended intake of protein
and fat rich diet including fruits and vegetables for successful barbell
training.
Chapter 2 - Choose Your Body Type

This chapter title might throw you off. I am not claiming to magically alter
your genes nor am I minimizing the effort it takes to alter one’s body
composition. A person’s current and or genetic bodyweight depends on
many factors that include age, gender, activity level, training history, or
nutrition.

For this book we are focusing on how transitioning or adopting a vegan diet
may influence your current weight and progress in the weight room. Only
few scenarios might occur when you adopt a plant-based diet or any diet.

You will lose weight.

You will gain weight.
You will maintain weight.

Then factor in either losing or gaining muscle/fat in one of these scenarios.

If you are curious as to what your ideal body weight is then that would be a
very hard and complicated question. As I eluded in the previous chapter,
high carb low fat vegans experts often will explain that once this diet is
adopted you will “normalize” you bodyweight. Generally when I hear this,
the weight often referenced is usually is in the ballpark of one’s ideal Body
Mass Index.

Plenty of critics exist over the body mass index and I am also one of them.
It is very hard to narrow down the “ideal” weight when not accounting for
bone density, activity level, muscle mass, etc. However, I have seen with
other high carb low fat vegans (and through my person experience) that this
suggested BMI range does get close in numbers. Be that as it may if you
enjoy lifting heavy things and carrying around a little extra weight I am not
here to judge but I will provide some alternatives. Just be mindful that
vegan or not creeping on that “obese” end of the BMI probably is not the
healthiest thing for your body. Finally it is also important to note that there
exists a BIG difference between Sports Nutrition (or Strength Nutrition) and
nutrition for health.
Unlike other diets there is one constant that others and I such as Katherine
Beals have found. Eating whole food plant based diet (LFPBD) that is low
fat will inevitably normalize weight. This can happen for a number of
reasons but specifically plant foods are generally low in fat, low in protein,
and high in carbohydrates. You can notice that these doctors and their
patients are generally slender. If you are a strength athlete this might not be
what you are looking for. Hence I have emphasized on the question what is
your goal and your ideal body weight? For simplicity I have narrowed
down four basic body types that may be tailored depending on your diet.

The complexity of our anatomy and physiology is immense so forgive me

for generalizing various body types into 4 categories. Did I mention this
book is meant to be simplistic? An important but slightly obvious note if
you find or know that you are naturally inclined to be a certain weight it is
probably best not to test the mother nature to any extreme that is beyond
your reach. For example, it is probably safe to say that if you are 5’2,
maybe you do not strive for the super heavyweight class.
The two factors body type and diet are highly interrelated. The following
facts reveal the relation between body types and diet

People with a skinny body and light body structure require

considerable calories to put on weight. With their high carbohydrate
tolerance and high metabolic rate they efficiently burn calories. It this
person would like to add size they may need to increase fat and
protein.

People with a little overweight body feature a medium body structure.

With their moderate carb tolerance, little overweight people do well
with a mixed diet that include balanced carbohydrate, protein and fat
for effective practice in the weight room.

Largely overweight people with fairly massive built body are prone to
poor metabolism rate and struggle to lose pounds. Adopting a low fat
high carb vegan diet may be just what this athlete needs to lose weight
and still excel in the weight room. That is if they want to lose the size!

Here’s a breakdown for various body types and arbitrary body weight.
Men

Featherweight (123lb-152lbs)
Light Heavyweight (185lbs-207lbs)
Heavyweight (207lbs-231lbs)
Super Heavyweight (231lbs- 300lbs)

Women

Strawweight (up to 115lb)

Bantamweight (115-135lbs)
Women’s Light Heavyweight (135lbs-170lbs)
Women’s Heavyweight (170lbs-200lbs)
Wondering why I have chosen these arbitrary numbers? I have chosen these
ranges roughly as a combination of Mixed Martial Arts, Olympic Lifting,
and Powerlifting weight classes.

Once you determine what your desired or ideal weight class is, the next
chapter throws light on the various macronutrient ratios that would support
such a weight.
Chapter 3 - Macronutrient Breakdown by Body Types and Goal

All things considered, calories are the most important barometer of one’s
dietary intake to sustain or alter body composition. There are those (myself)
included who have adopted vegan diet even with surplus of calories that
still lose weight following certain type of plant based approach. I personally
found this to be true while following 80/10/10 diet (80% carbs, 10%
protein, 10% fat) suggested by Dr. Doug Graham, Dr. John McDougall, and
T. Collin Campbell. What I realized is Dr. McDougall’s old quote “the fat
you eat is the fat you wear” seemed to begin to ring true.

From my experience with clients, sources from professional vegan strength

athletes, and the literature, here is a table outlining approximate
macronutrient breakdown for each weight class along with their diet.
Standard macronutrient breakdown Table based on generic body types

From the above classified body weights and macronutrient breakdowns, any
guess which one most new vegan might adopt? Working with diet experts
and professional trainers made me discover that a casual weight lifter who
consumes a typical American diet will more than likely transition in one
two directions. Either they try and mimic their traditional diet doing more
of a 40/30/30 or go the opposite route 80/10/10 which is a 180 from what
their body is used to.
Featherweight / Strawweight Macronutrient: 80/10/10

Description: This shouldn’t be a shocker to most vegans or non-vegans but

eating whole fruits and vegetables will not lead to weight gain. This is the
major reason why most of today’s renowned vegan spokesmen such as Dr.
Neal Barnard, Dr. Douglas Graham, Dr. John McDougall, and T. Collin
Campbell highly recommend such diets. If you don’t know who these people
are I suggest checking them out. Women may also naturally fall into this
category as their gender may predispose them to this weight class and body
type.

However do not let this discourage your barbell training. It is possible to

maintain and improve your strength within this weight class. However in
case you have adopted a 80/10/10 macronutrient diet from previously
building your strength at a higher weight, you should now expect a cut in
your weight. This cut in weight will inevitably cut down on the weight that
you can lift. Just keep in mind that strength is relative to body size. Just
refer back to the table to where you should keep your numbers.
Light Heavyweight: 70/15/15

Description: You will start to notice a trend that as the protein and fat
percentage increases the intake of carbohydrate slightly decreases. This
little alteration in the percentage of carbohydrate intake over time prepares
the athlete for efficient productivity in the weight room. You will be
surprised to notice how well your body responds to this particular diet
during barbell training. Light heavy weight people can equally succeed with
body strengthening exercises by transitioning to 70/15/15 macronutrient
diet. This is ratio is best suited for a lean muscular look.
Heavyweight: 50/25/25

Description: Increasing the percentage of fat and protein works best for
obtaining this body type. As a vegan barbell athlete, including protein to a
regular diet is vital for successful training. Increasing the percentage of
protein intake enhances muscle development essential for any strengthening
exercise. Being a vegan athlete, it is natural to think that a plant based diet
might deprive your body of proteins, a vital component for bodybuilding.
Foods such as soy, other beans, legumes and tofu are some of the best
sources of proteins obtained from plant-based diet. Vegan protein rich food
not only provides the body with an abundance of protein but also is good
supplement of fiber essential for the nourishment of a healthy body. The
50/25/25 macronutrient diet proves advantageous for a successful vegan
athlete looking to have more of a bodybuilding physique while still having
moderately low body fat.
Super Heavyweight: 40/30/30

Description: This body type responds best with 40/40/20 macronutrient

diet. If your goal is MASS that this is for you. Although it might not be the
best for your heart and overall health. You will notice a considerable
increase in percentage of fat and protein to be consumed with calculated
inclusion of carbohydrates. This fat increase along with protein will induce
an anabolic effect ONLY if a sound training program is in place. With this
storage of extra weight, following this ratio one will see an increase in the
weights lifted. With a calculated intake of macronutrients, vegan barbell
training for the super heavyweight will be a force to be reckoned with in the
weight room! Few will believe that this type of Mass Monster is following a
vegan diet.
Chapter 4 - Training Goals within your Body Type

Training numbers: The following table includes approximate ranges and

averages of various barbell exercises. Within your weight class range you
may fall on the shorter range or exceed these thresholds. However it is safe
to mention that athletes who weigh in the middle of these ranges and are not
getting close to the lifting within this range need extra workout. This is
considered perfectly normal especially if you have been working out for
only 1 to 3 years of consistent training. It should also be obvious that if you
do not train say the Olympic lifts that those numbers will be extremely low
compared to if you only train the power lifts.

It is highly recommended that vegan strength athletes maintain their

standards. For individuals following a sound plant based diet, there should
be NO reason why these numbers should not be attainable to you as well.
Chapter 5 - Shopping List Based on Goals

The basic concept of this shopping list is simplicity. This is in no way

meant to be exhaustive as there are a plethora of whole and process plant
foods available to the consumer. You may also notice the trend that as
protein/fat increases so does the amount of processed food allowed. This is
not to say recommended! I think we can all agree that nuts and avocados
are much healthier additions than refined oil. Ingredients are included based
on the breakdown of macronutrients. An array of ingredients can be chosen
from the list based on one’s body type.
Shopping list
Chapter 6 – FAQ (More will be added soon)

Q. Will I initially lose strength on a vegan diet?

A. No, you will not initially lose strength on a vegan diet. Vegan diet
provides the body with all the essential nutrients. If I haven’t made the case
above, strength will directly be impacted by caloric consumption and
training.

Q. Are vegan protein powders as affective as whey protein powders?

A. Yes, vegan protein powders are as effective as whey protein powders.
Even more so! Most vegan proteins are made up off a number of plant
sources (most raw even) that have all the complete amino acids and
naturally contained vitamins, minerals, and fiber. You’re definitely gaining
more than losing. I’d recommend the brands Sunwarrior, Plant Fusion, and
Garden of Life.

Q. Is there anything I am missing from my diet by not consuming

animal products?
A. You are not missing anything from your diet by not consuming animal
products. Some will worry about vitamin B12 but that’s lacking in meat
eaters diets as well. It’s always a good idea to consume a B12 supplement
no matter what diet you’re consuming. Assuming you’re eating from a
variety of plant sources, a vegan diet contains all the essential nutrients
required for the body. Vegan diet also contains fiber, vitamin C and other
nutrients that are not present in animal products.

Q. What about Soy?

A. Definitely stick to organic, non-GMO, close to the whole bean sources
(such as Tempei, Tofu, edamame, and soy milk). Don’t believe the negative
hype with soy. I’ve personally never go more than two days without soy
and have not seen any of the proposed negative side effects. Obviously if it
bothers you, then don’t eat it. There are plenty of other options.

Q. What are some other resources you recommend?

A. Vegan Bodybuilding & Shred it by Robert Cheeke. The Vegan Muscle
and Fitness Guide by Derek Tresize. Veganbodybuilding.com.
30Bananasaday.com Adaptt.org.

Q. Should I go Raw or Cooked Vegan?

A larger debate over the “healthiest” macronutrient requirements is whether
to eat raw or cooked vegan. Ethical vegans would not mind if you choose to
eat chips and french fries for the rest of your life. But the plant based health
advocates would sharply respond, “You might as well just consume animal
products”.

On the surface consuming plants and vegetables in their raw state makes a
perfect sense. After all the sensible argument that humans are the only
living being in the food chain who cook their food does indeed compel one
to think. Cooked advocates such as Dr. John McDougall, T. Collin
Campbell, and Dr. Caldwell Esselstyn, all experts in their own right have a
successful track records for improving health via cooked (minimally
processed) plant foods. Which one is the best? Until some see a majority of
vital raw or cooked vegans surpassing 110 years of their age, most won’t be
swayed in one direction.

“Raw fruits and vegetables certainly sometimes are considered

healthier options since some of the sensitive vitamins are considerably
destroyed during the cooking process.”

For example, the content of vitamin C in raw tomatoes is considerably high

when compared to cooked tomatoes. Whereas having cooked cauliflowers
ensure ease of digestion. With that being said, the following ratios can be
obtained using cooked or raw ingredients. Athletes interested to stick to an
all-raw diet can exclude the * items to make this accommodation.
Chapter 7 - Food Planning and Recipes

FOOD PLANNING
 Recipes

Juices and Smoothies

Fruit Salads
Vegetable Salads
Breakfast
Main Course Lunch/Dinner
Juices and smoothies

Green Specks Watermelon Juice

Ingredients
Cubed watermelons : 2 cups
Fresh basil leaves : Fistful
Crushed ice : 1/2 cup

Method

In a blender blend watermelon cubes with crushed ice. Add basil

leaves and turn the blender to get green specks of basil leaves
Serve in tall glass garnished with some fresh basil leaves

Sunrise Delight

Ingredients
Cooked 1/3
tapioca cup
Orange 1/2
slices cup
Pineapple 1/2
slices cup
1/2
Crushed ice cup
Honey 1 tsp.

Method

In a juicer blend together orange slices and pineapple slices. Stir in

honey
Arrange cooked tapioca in tall glass and pour over the prepared juice
Serve with crushed ice

Pineapple Grape Fruit Delight

Pineapple chunks : 1 cup

Red grapefruit : 1
Black salt : 1 tsp.
Some crushed ice

Method

Juice pineapple chunk, grape fruit and grated ginger in a juicer

Season with black salt and serve pineapple grape fruit delight in tall
glass with crushed ice

Detoxifying Juice

Ingredients
2 cups
Spinach : packed
Parsley : 1/4 cup
Mint leaves : 1/4 cup
Lemon juice : 1 tsp.
Black salt : 1 tsp.

Method

Wash all the green leaves thoroughly under running water. Blend them
in a juicer
Stir in lemon juice and season with black salt

Banana Date Smoothie

Ingredients
Peeled and sliced ripe : 1 cup
banana
Pitted dates : 1/2 cup
Green cardamom
powder : 1/2 cup
Maple syrup : 1/2 cup

Method

Blend all the ingredients in a mixer and serve in tall glass garnished
with basil leaves

Orange Hues

Ingredients
Peeled and
chopped carrot : 1/2 cup
Ripe grapefruit
slices : 1/3 cup
Cubed ripe papaya : 1/2 cup
Crushed ice : 1/2 cup

Method

Blend all the ingredients in a mixer and serve in tall glass garnished
with apple slices
Banana Almond Smoothie

Ingredients
Sliced ripe banana : 1/2 cup
Soaked almonds : 5-6
Soy milk : 1 cup
Green Cardamom
powder : 1/2 tsp.
Crushed ice : 1/2 cup
Crushed cashew nuts : 2 tbsp.

Method

Place all the ingredients in a juicer and blend well. Pour into glass and
serve chilled with crushed cashew nuts.

Creamy and Nutty Fruit Salad

Ingredients
Sliced ripe banana : 1/2 cup
Cubed pineapple : 1/2 cup
Blackberries : 1/4 cup
Mashed ripe
avocado : 1 cup
Crushed almonds : 1 tbsp.
Melon seeds : 1 tbsp.
Vanilla essence : 1 tsp.
Maple syrup : 1 tbsp.

Method

Toss all the ingredients in a salad bowl and serve chilled

Fruit Salads

Mung Beans and Coconut Salad

Ingredients
Yellow mung beans : 3/4 cup
Grated coconut : 1/2 cup
Sliced banana : 1
Crushed cashew nuts : 1 tbsp.
Soaked raisins : 2 tbsp.
Grated jaggery : 1/4 cup

Method

Soak mung beans in water for overnight

Take soaked mung beans in a salad bowl, add all the remaining
ingredients and toss well

Creamy Fruit Delight

Ingredients
Sweet corn : 1 cup
Peeled and cubed
pineapple : 1/2 cup
Cherries : 1/4 cup
Peeled and cubed ripe
mangoes : 1/2 cup
Maple syrup : 2 tbsp.

Method
Microwave sweet corn for few minutes to cook them. In a blender
blend half cup of the cooked sweet corn into a fine paste. Blend the
remaining cooked corn into a coarse paste
Place cherries, pineapple and mangoes pieces in a large mixing bowl.
Pour over the prepared corn mixture and mix gently with a spatula to
evenly coat the fruits.
Refrigerate for few minutes. Serve creamy fruit delight chilled topped
with maple syrup
Fresh Fruit Treat

Ingredients
Cubed apples : 1/4 cup
Grapes : 1/4 cup
Cubed pineapples : 1/4 cup
Sliced peaches : 1/4 cup
Sliced bananas : 1/2 cup
Vanilla essence : 1 tsp.
Water : 1/4 cup
Fresh basil leaves : 4 to 5
Maple syrup : 2 tbsp.

Method

In a blender add sliced bananas, peaches, vanilla essence, basil leaves

and water. Blend the ingredients into a smooth mixture
Place grapes, cubed apples and pineapples in a salad-mixing bowl.
Pour the prepared mixture and mix gently. Refrigerate fresh fruit treat
for few minutes or serve immediately topped with maple syrup

Blue and Red Fruit Salad

Ingredients
1/4
Sliced prunes cup
1/4
Sliced apricots cup
1/4
Blue berries cup
1/4
Raspberries cup
Cinnamon powder 1 tsp.
Roughly chopped mint 1/4
leaves cup
1
Raw honey tbsp.
2
Orange juice tbsp.

Method

Mix all the cut fruits in a large bowl. Toss in cinnamon powder and
mint leaves. Whisk raw honey and orange juice in a small bowl and
pour into the salad. Toss well and serve chilled
Tapioca Fruit Surprise

Ingredients
Cubed cucumber : 1/4 cup
Cubed pineapples : 1/4 cup
Cubed red apples : 1/4 cup
Ripe fresh mango
pulp : 1/2 cup
Sliced bananas : 1/4 cup
Prunes : 1/4 cup
Cooked tapioca : 1/4 cup
Grated coconut : 1/4 cup

Method

Arrange cooked tapioca in a platter

Toss all the cut fruits with prunes in a bowl and transfer to the tapioca
platter
Pour over the mango pulp and sprinkle grated coconut

Assorted Fruit Mix

Ingredients
Red cherries : 1/4 cup
Sliced kiwi fruit : 1/4 cup
Pomegranate seeds : 1/4 cup
Cubed red apples : 1/2 cup
Cubed pineapple : 1/4 cup
Cubed Papaya : 1/4 cup
Red cherry syrup : 1 tsp.
Basil leaves : 1/4 cup

Method
Arrange all the ingredients in a large mixing bowl. Roughly tear the
basil leaves and add them into the bowl. Toss all the ingredients and
serve either chilled or at room temperature
Vegetable Salad

Quinoa Tomato Mint Salad

Ingredients
Al dente cooked quinoa : 3/4 cup
Chopped cucumber : 1/4 cup
Halved cherry tomatoes : 1/2 cup
Chopped parsley : 2 tbsp.
Chopped mint leaves : 1 tbsp.
Salt : As per taste
For salad dressing
Extra virgin olive oil : 1/2 cup
Fresh lemon juice : 2 tbsp.
Sweet chili flakes : 1 tsp.

Method

Arrange all the ingredients in a salad bowl

Whisk lemon juice and chili flakes. Slowly whisk in olive oil. Season
salad dressing with salt and pour into the salad bowl. Toss well and
serve

Healthy Salad

Ingredients
Chopped cucumber : 1/4 cup
Chopped tomatoes : 1/4 cup
Boiled chickpeas : 1 cup
Boiled and cubed
potatoes : ¼ cup
Finely chopped
parsley : 1/4 cup
Fresh lemon juice : 1 tbsp.
Salt : 1/2 tbsp.

Method

Add all the ingredients in a large bowl and toss well

Creamy Squash Salad

Ingredients
Chopped yellow bell
pepper : 1/2 cup
Yellow cherry tomatoes : 1/2 cup
Sweet corn : 1/3 cup
Fresh dill : 3 tbsp.
Chopped celery : 3 tbsp.
Fresh mint leaves : 5 to 6
Yellow squash : 3 to 4
Salt : As per taste

Method

Spiralize squash and set aside in a bowl

Blend all the remaining ingredients in a blender to a fine mixture
Pour the mixture over the spiralized squash. Serve creamy squash
salad chilled or at room temperature

Vegan Sweet Potato Avocado Cream Salad

Ingredients
Baby potatoes : 1 cup
Large ripe avocado : 1
Dill : 1/3 cup
Chopped celery : 1/3 cup
For dressing
Dijon mustard : 1 tbsp.
Lemon juice : 1 tsp.
Smoked paprika : 1/4 tsp.
Black pepper powder : 1/4 tsp.
Honey : 1 tsp.
Salt : As per taste

Method

Cook baby potatoes to al dente. Slice potatoes into halves. Peel if

required and place them in a large mixing bowl
Peel and mash avocado. Add dressings ingredients and mix well to
form a nice creamy dressing
Add avocado dressing and fresh herbs to the potatoes. Toss gently to
coat the potatoes evenly. Refrigerate and serve chilled
Tangy Salad

Ingredients
Sliced ripe red tomatoes : 1 cup
Sliced cucumber : 1/4 cup
Sliced radish : 1/4 cup
Finely chopped parsley : 2 tbsp.
Fresh lemon juice : 1 tbsp.
Sliced green chili : 1
Sugar : 1 pinch
Salt : As per taste

Method

In a blender coarsely blend all the ingredients. Transfer in a salad

bowl and sprinkle with chopped parsley
Breakfast recipes

Quinoa Coconut Milk Porridge

Ingredients
Quinoa : 3/4 cup
Shredded coconut : 1/2 cup
Coconut milk : 1 cup
Bay leaf : 1
Green cardamom powder : 1/2 tsp.
Grated jaggery : 1/4 cup

Method

Soak quinoa for few hours and cook with water till it turns soft
Pour coconut milk in a saucepan. Add bay leaf and cardamom
powder. Bring milk to a boil and add cooked quinoa with grated
jaggery. Cook over low heat stirring in between till jaggery melts.
Switch off heat and serve warm

Quinoa Oatmeal with Toasted Almonds

Ingredients
Quinoa : 1/2 cup
Cooked quick oats : 1/2 cup
Soy milk 1 1/2 cup
Sliced Banana : 1
Toasted almonds : 1 tbsp.
Vanilla essence : 1 tsp.
Maple syrup : 1 tbsp.

Method
Soak quinoa with water for overnight. Cook quinoa with water till it
turns soft
In a breakfast bowl add cooked quinoa, cooked oats and pour soymilk.
Add all the remaining ingredients, mix gently with a fork and serve
Scrambled tofu with fresh veggies

Ingredients
Olive oil : 1 tbsp.
Mashed silken tofu : 1 cup
Chopped spinach : 1 bunch
Sliced bell pepper : 1 medium size
Chopped tomato : 1 small size
Finely sliced green
chilies : 1 tbsp.
Salt : As per taste

Method

Heat olive oil in a skillet. Sauté sliced green chilies and bell pepper.
Add chopped spinach and cook for few minutes.
Now add chopped tomatoes and season with salt. Simmer for few
minutes till spinach is done. Toss in mashed tofu and cook for few
more minutes
Serve scrambled tofu with fresh veggies warm accompanied with
brown bread

Super food breakfast

Ingredients
Overnight soaked
quinoa : 1/2 cup
Soaked raisins : Fistful
Grated jaggery : 3/4 cup
Grated coconut : 1/4 cup
Coconut milk : 1 cup
Green cardamom
powder : 1/2 tsp.
Method

Pour 1 cup of water in a medium size pan and bring to boil. Reduce
heat, add quinoa and cook till it absorbs water
In a saucepan bring coconut milk to a boil. Add grated jaggery,
coconut and cooked quinoa. Stir and cook for few minutes
Now add soaked raisins, green cardamom powder and give a stir.
Serve super food breakfast warm or chilled as desired
Coconut Stuffed Pancakes

Ingredients
Coconut oil : 2 tbsp.
Overnight soaked rice : 1 cup
Grated jaggery : 1 cup
1 1/2
Grated coconut : cup
Soaked raisins : Fistful

Method

In a blender make a smooth mixture of soaked rice with water to the

desired consistency for making pancakes
In a saucepan melt grated jaggery over low heat till it turns sticky.
Add grated coconut and keep stirring to make a sticky mixture. Toss
in the soaked raisins, pour a table spoon of coconut oil, mix well and
switch off the heat
Grease a pan with coconut oil. Make pancakes with the prepared rice
mixture and stuff with the cooked jaggery coconut mixture. Make
pancakes with the remaining batter as well and stuff with coconut
mixture. Serve coconut stuffed pancakes warm
Main Course Lunch/Dinner

Spicy Lentil Vegetable Curry

Ingredients
Olive oil : 1 tbsp.
Cumin seeds : 1 tsp.
Cooked lentil : 1/2 cup
Chopped cabbage : 1/4 cup
Sliced tomatoes : 1 cup
Cubed carrots and
potatoes : 1/4 cup
Green peas : 1/4 cup
Chopped french beans : 1/4 cup
Turmeric powder : 1 tsp.
Red chili powder : 1 tsp.
Ginger paste : 1 tbsp.
Salt : T tbsp.

Method

Heat olive oil in a skillet and temper it with cumin seeds. Add all the
vegetables except tomatoes. Sauté vegetables for few minutes
Add ginger paste, red chili powder, turmeric powder and fry for few
minutes. Now add tomatoes and continue to cook on low heat till the
tomatoes soften
Add cooked lentils to the vegetables, season with salt and bring to a
boil.
Serve lentil vegetable curry warm with steamed brown rice
Mixed Vegetable Rice
Soup

Ingredients
Cooked brown rice : 1 cup
Olive oil : 1 tsp.
Vegetable broth : 2 1/2 cups
Large size tomatoes : 1
Peeled and diced potatoes : 1/4 cup
Broccoli florets : 1/4 cup
Peeled and diced carrots : 1/4 cup
Sweet peas : 1/4 cup
Chopped baby cabbage : 1/4 cup
Grated ginger : 1 tsp.
Lemon grass : 1 bunch
Salt : As per taste
Black pepper powder : 1 tsp.
Finely chopped parsley : 1 tbsp.

Method

Microwave tomatoes till they turn soft. Peel skin of the tomatoes and
mash them roughly
Microwave all the vegetables till tender. Add the mashed tomatoes
and microwave for 1 more minute
In a large soup pot add vegetable broth, cooked vegetables, cooked
rice, grated ginger and lemon grass. Bring the soup to a boil. Switch
off heat and stir in lemon juice
Season soup with salt and pepper. Serve mixed vegetable rice soup
warm garnished with chopped parsley
Aromatic Vegetable Rice

Ingredients
Rice : 1 cup
Olive oil : 1 1/2 tbsp.
Green cardamom pods : 2
Cinnamon : 3 inch
Cloves : 4
Peeled and cubed carrots
and potatoes : 1/2 cup
Shelled green peas : 1/4 cup
Chopped french beans : 1/4 cup
Turmeric powder : 1/2 tsp.
Sugar : A pinch
Slit green chilies : 2
Chopped mint leaves : 2 tbsp.
As per
Salt : taste

Method

Soak rice in water for half an hour

Heat olive oil in a pressure cooker over medium heat. Add the dry
spices and wait for a minute for the spices to infuse flavors. Add the
herbs, green chilies, sugar and sauté for a minute.
Now add vegetables, turmeric powder and continue to cook. Add
soaked rice to the vegetables and cook on medium heat for few
minutes till the rice and vegetables are sautéed well. Pour in 2 cups of
water, season with salt and bring to a boil
Close lid of the pressure cooker and cook till rice and vegetables are
done. Serve aromatic vegetable rice warm
Mashed Seasoned Potatoes

Ingredients
Large potatoes : 2
For seasoning
Smoked paprika with seeds : 1 tsp.
Finely chopped parsley : 1/4 cup
Salt : As per taste

Method

Boil potatoes till al dente. Peel skin and roughly mash them. Toss in
the seasoning ingredients and mix gently with a fork

Gingery Beet Carrot Soup

Ingredients
Peeled and cubed
beets : 1/2 cup
Peeled and cubed
carrots : 1/2 cup
Finely grated ginger : 1 tsp.
Finely chopped
parsley : 1 tsp.
Bay leaf : 1
Vegetable broth : 1 1/2 cup
As per
Salt : taste

Method

In a large saucepan pour vegetable broth. Toss in bay leaves, grated

ginger and bring the entire liquid to a boil
When the broth starts to boil, add the chopped vegetables and
continue to cook. Season with salt and pepper and switch off heat
Allow the soup to cool at room temperature. Blend the soup in a
blender to a fine liquid or to the desired coarse texture
Pour soup into the saucepan and bring back to boil. Switch of heat.
Serve gingery beet carrot soup warm garnished with chopped parsley
Lemony Steamed Vegetables

Ingredients
Broccoli florets : 1/4 cup
Fresh green peas : 1/4 cup
Peeled and
chopped carrots : 1/4 cup
Peeled and cubed
potatoes : 1/4 cup
Summer squash : 1/4 cup
Fresh lemon leaves : 4
Fresh ground black
pepper : 1 tsp.
Lemon zest : 1 tsp.
Oregano : 1/2 tsp.
Salt : As per taste

Method

Thoroughly wash all the vegetables under running water

Place all the vegetables in a steamer. Roughly tear the lemon leaves
and toss them into the steamer. Steam cook the vegetables till al dente
Arrange the steamed vegetables in a mixing bowl. Sprinkle pepper
powder, lemon zest, salt and oregano. Toss well and serve lemony
steamed vegetables warm
Tofu and Vegetables with Rice Noodles

Ingredients
Al dente cooked rice noodles : 1/2 cup
Olive oil : 1 1/2 tbsp.
Medium size bell pepper : 1
Medium size carrot : 1
Fresh bean sprouts : 1/2 cup
Grated ginger : 1 tsp.
Chopped green chilies : 1 tsp.
Tofu : 1 block
Soy sauce : 3 tbsp.
Fresh lemon juice : 2 tbsp.
Brown sugar : 1 tbsp.
Salt as per
Salt : taste

Method

Remove excess liquid from tofu by pressing gently between paper

towels. Cut tofu into 1 inch thick cubes
Peel and cut carrots into thin strips. Cut bell pepper into thin strips
In a small bowl mix soy sauce, sugar and lime juice
In large skillet heat oil, add grated ginger and green chilies. Add
vegetables and sauté for few minutes. Season with required salt. Now
add the cubed tofu, 3/4th of the mixed sauces and continue to stir-fry
till vegetables are almost done.
Toss in cooked noodles and stir-fry for few more minutes. Transfer
into a plate, top up with reaming sauce and serve warm
Beet and Carrot Noodles with Spicy Vegetables

Ingredients
Peeled and spiralized beets
and carrots : 1 cup
Cooked dark red kidney
beans : 1/2 cup
Baby potatoes : 1/4 cup
Sweet peas : 1/4 cup
Cubed green bell pepper : 1/4 cup
Chopped cabbage : 1/4 cup
Chopped tomatoes with
juice : 1 1/2 cup
Olive oil : 1 1/2 tbsp.
For seasoning : 1 tsp.
Cumin seeds : 1 tsp.
Red chili powder : 1 tsp.
Cumin powder : 1 tsp.
Turmeric powder : 1/2 tsp.
Salt : As per taste

Method

Heat olive oil in a pan. Sauté spiralized beets and carrots and set aside
Heat olive oil in a pressure cooker and crackle cumin seeds. Toss in
chopped tomatoes and all the ingredients listed under seasoning. Add
salt and cook over medium heat till oil separates from the mixture.
Now add the vegetables and sauté them for few minutes. Close the lid
of the pressure cooker and cook for few minutes till vegetables turn
tender. Remove lid and pour the cooked beans. Continue to cook for
few minutes
In a plate arrange sautéed beets and carrots. Pour over the prepared
vegetables. Serve beet and carrots noodles with spicy vegetables
warm
Raw Mango Vegetable Mix

Ingredients
Medium size plantain : 1
Medium potato : 1
Medium sweet potato : 1
Small size ash gourd : 1
Medium raw green mango 1
Broccoli florets : 1/2 cup
Slit green chilies : 2
Chopped celery stalk : 1/4 cup
Curry leaves : 1/4 cup
Turmeric powder : 1 tsp.
Fresh pounded pepper : 1/2 tsp.
Salt : As per taste

Method

Peel, wash and cut plantain, potato, sweet potato, ash gourd and raw
mangoes into 3 inch long and 2 inch thick pieces
Wash plantain pieces with salt, turmeric powder and little water to
remove bitterness
In a large saucepan bring water to boil. Add all the vegetables,
turmeric powder, salt, slit green chilies, celery stalk and cook.
When the vegetables are half cooked add the raw mango slices, black
pepper powder, curry leaves and continue to boil on medium heat till
vegetables are cooked to al dente. Transfer into platter and serve
warm
Hot and Sweet Burritos

Ingredients
Green baby cabbage : 1
Purple baby cabbage : 1
Red carrot : 1
Sweet pepper : 1
Peeled zucchini : 1
Chopped celery : 1/4 cup
Peeled and diced
mangoes : 1/2 cup
For dressing
Chili flakes : 1 tsp.
Orange Juice : 2 tbsp.
Black salt : 1 tsp.

Method

Place the burrito ingredients in a food processor and run to make fine
grain texture burrito mixture. Transfer the mixture into a salad bowl
Whisk together the dressing ingredients in a small cup and pour over
the mixture. Toss in the diced mangoes. Mix all the ingredients with a
fork. Cup out hot and sweet burritos in outer part of cabbage leaves
and enjoy

Protein Punch

Ingredients
Split green gram : 1/2 cup
Sunflower oil : 1 tbsp.
Turmeric powder : 1 tsp.
Salt : As per taste
Method

Soak spit green gram for few hours or overnight. Pressure cook with
salt, turmeric powder and 1 cup water till cooked. Check for
consistency and add more hot water if required
For tempering add olive oil in a pan and crackle cumin seeds. Pour
tempering over the cooked green gram
Carrot Beetroot Fry with Shredded Coconut

Ingredients
Coconut oil : 1 tbsp.
Cumin seeds : 1 tsp.
Red chili : 1
Curry leaves : 6-8
Turmeric powder : 1 tsp.
Green peas : 1/4 cup
Sliced carrots : 1/2 cup
Sliced beetroots : 1/2 cup
Shredded coconut : 1/4 cup

Method

Heat coconut oil in a wok. Temper with cumin seeds, curry leaves and
broken red chili. Toss in the vegetables, sprinkle turmeric powder,
season with salt and stir fry till vegetables are done
Toss in shredded coconut and sauté for one minute

Cinnamon Vegetable Soup

Ingredients
Olive oil
Bay leaves : 2
Whole black pepper : 5-6
2 inch Cinnamon bark : 1
Grated ginger : 1 tsp.
Chopped celery stalk : 1 tbsp.
Chopped mixed vegetables of
choice : 1 cup
Chopped leafy vegetable of choice : 1/2 cup
Vegetable stock : 2 cup
Brown sugar : 1/2 tsp.
Cinnamon powder : 1/2 tsp.
Salt : as per taste

Method

Heat olive oil in a wok. Add bay leaves, whole black pepper and
cinnamon to turn light brown. Sauté ginger and celery stalk. Add all
the vegetables and sauté for a minute or two.
Now add the dry spices and continue to sauté the vegetables. Pour
vegetable stock, season with salt, sugar and cinnamon powder. Bring
to a boil and reduce heat. Cook vegetables till al dente and switch off
heat. Arrange serve warm.
Red Pasta With Tofu and Vegetables

Ingredients
Al dente boiled penne pasta : 1 cup
Olive oil : 1 tbsp.
Grated ginger : 1 tsp.
Chopped red bell pepper : 1/2 cup
Shredded Cabbage : 1/2 cup
Cubed tofu : 1/2 cup
Halved cherry tomatoes : 1/2 cup
Salt : as per taste
Dry spices
Red paprika flakes : 1 tsp.
Oregano : 1 tsp.
Fresh pepper powder : 1 tsp.

Method

Heat olive oil in a wok and sauté grated ginger. Add all the vegetables
to sauté for few minutes. Sprinkle dry spices and give a toss. Season
with salt, pepper and add sliced tomatoes. Stir fry for few minutes till
tomatoes soften
Add the boiled pasta and toss well. Transfer in a platter and serve
warm
Pasta in Rich Tomato Gravy

Ingredients
Al dente boiled pasta : 1 cup
Olive oil : 2 tbsp.
Medium size capsicum stalk
removed : 1
medium size ripe sweet tomatoes : 4
Grated ginger : 1 tsp.
Chopped green chilies : 1 tsp.
Chopped red bell pepper : 1/2 cup
Chopped carrots : 1/2 cup
Cubed tofu : 1/2 cup
Chopped cilantro : 1 tsp.
Salt : as per taste
Dry spices
Oregano : 1 tsp.
Basil : 1 tsp.
Chili flakes : 1 tsp.
Pepper powder : 1 tsp.

Method

Heat olive oil in a pressure cooker. Sauté capsicum and tomatoes for a
minute or two. Close the pressure cooker’s lid and cook over medium
heat till capsicum and tomatoes turn soft. Cool to room temperature
and blend the ingredients in a mixer
Heat olive oil in a pan. Sauté ginger and green chilies. Add chopped
vegetables, tofu and stir-fry. Pour the blended ingredients and mix
well.
Now add the cooked pasta, season with dry spices and salt. Toss the
all the ingredients to mix well. Garnish with chopped cilantro and
serve hot
Chili Tofu Noodles

Ingredients
Al dente boiled noodles : 1 cup
Olive oil : 1 tbsp.
Grated ginger : 1 tsp.
Sliced green chilies : 3
Cubed tofu : 1/2 cup
Chopped green and red bell
pepper : 1/2 cup
Chopped Chinese cabbage : 1/4 cup
Pepper powder : 1/2 tsp.
Salt : as per taste
For sauce
Tomato sauce : 1 tsp.
Red chili sauce : 1 tsp.
Soy sauce : 1 tsp.
Lemon juice : 1 tsp.

Method

Heat olive oil in a wok. Sauté grated ginger and green chilies. Add
vegetables, tofu and toss well
In a bowl mix all the sauce ingredients and pour into the wok. Season
the vegetables with salt and pepper. Now add boiled noodles and toss
well. Stir fry for few more minutes and serve warm
Red Kidney Beans Curry

Ingredients
Olive oil : 1 tbsp.
Peanut butter : 1 tbsp.
Kidney beans : 1 cup
Grated ginger : 1 tbsp.
Chopped tomatoes with juice : 1 cup
Garam masala powder : 1/2 tsp.
Salt : as per taste
Dry spices
Cinnamon stick : 3 inch
Gree cardamom : 3
Cloves : 4
Spices powder
Turmeric powder : 1 tsp.
Red chili powder : 1 tsp.
Cumin and coriander powder : 1 tsp.

Method

Soak 1-cup kidney beans with 2 cups water for overnight. Pressure-
cook the soaked kidney beans till al dente with enough water and a
tablespoon of peanut butter.
Heat olive oil in a pan and toss in all the dry spices. Allow them to
turn light brown. Sauté grated ginger and add chopped tomatoes with
dry spices. Cook till tomatoes turn soft and oil leaves sides of the pan.
Add cooked beans, season with salt and continue to cook for few
minutes. Pour 1 cup warm water and bring to a boil. Add a pinch of
garam masala and stir well. Switch off heat and serve warm
Asparagus and Red Quinoa Salad

Ingredients
Mustard oil : 1 tbsp.
Nigella seeds : 1/2 tsp.
Slit green chili : 1-2
Cooked red quinoa : 1 cup
Sliced asparagus : 1 cup
Sliced radish : 1/2 cup
Salt : as per taste

Method

Heat mustard oil in a pan and allow the nigella seeds to splutter. Add
all the vegetables, sliced green chili and season with salt. Stir-fry the
veggies till done and add cooked quinoa. Fry for few minutes and
serve warm

Hot and Sweet Quinoa Bowl

Ingredients
Olive oil : 1 tbsp.
Boiled quinoa : 1/2 cup
Boiled black beans : 1/4 cup
Tomato pulp : 1 cup
Sliced green chilies : 2
Paprika : 1 tsp.
Sweet corn kernels : 1/4 cup
Black pepper powder : 1/2 tsp.
Kosher salt : as per taste
Chopped cilantro : 1 tbsp.
Method
Heat olive oil in a large pan. Add tomato pulp with slit green chilies
and paprika. Sauté for five minutes and add boiled quinoa with black
beans. Pour water to the desired consistency. Season with salt and
pepper.
Bring to a boil and add sweet corn kernels. Cook till corn turns soft,
garnish with chopped cilantro and serve warm
Plantain and Tofu in Coconut Gravy

Ingredients
Coconut oil : 1 tbsp.
Cumin seeds : 1 tsp.
Chopped plantain : 1/2 cup
Cubed tofu : 1/2 cup
Cooked quinoa : 1/4 cup
Halved cherry
tomatoes : 3/4 cup
Kosher salt : as per taste
Brown sugar : large pinch
Curry paste
Cumin seeds : 1 tsp.
Green chilies : 2
Grated coconut : 1 tbsp.
Turmeric : 1/2 tsp.

Method

Make a fine paste with curry paste ingredients using little water
Heat coconut oil in a pan and splutter cumin seeds. Sauté curry paste
and add plantain with tofu. Stir-fry for few minutes and add the cherry
tomatoes. Sprinkle salt and cook till tomatoes just soften.
Add cooked quinoa, pour ½ cup water and bring to a boil. Switch of
heat and serve warm
Beet and Carrot Noodles with Mashed Black Bean

Ingredients
Medium size carrots : 2-3
Medium size beets : 1
Olive oil : 1 tbsp.
Grated ginger : 1 tsp.
Chopped sweet
tomatoes : 1 cup
Cooked and mashed
black bean : 1/2 cup
Chopped cilantro : 1 tbsp.
Kosher salt : as per taste
Brown sugar : large pinch
For seasoning
Oregano : 1/2 tsp.
Black pepper powder : 1/2 tsp.
Dry basil : 1/2 tsp.

Method
Peel and spiralize beets and carrots. Heat olive oil in a large pan and
stir fry beets and carrots.
Heat olive oil in the same pan and sauté-grated ginger. Add chopped
tomatoes and bell pepper. Sprinkle salt and cook till tomatoes soften.
Roughly mash black bean and add to the tomatoes.
Add all the seasoning ingredients and fry for few minutes. Pour in 1/2
cup water and bring to a boil. Pour the mixture over stir fried beets
and carrots. Serve with chopped cilantro.

Sweet and Sour Steamed Vegetables Bowl

Ingredients
Mixed vegetables of
choice : 1 1/2 cup
Salt : as per taste
Dressing :
Olive oil : 1/2 cup
lemon juice : 2 tbsp.
Orange juice : 1 tbsp.
Dry basil : 1 tsp.
Sweet paprika : 1 tsp.

Method
Steam cook the vegetables
For dressing whisk all the ingredients and add olive oil drop by drop.
Pour dressing over steamed vegetables. Season with salt. Toss well
and serve

Tempered Quinoa With Vegetables

Ingredients
Cooked quinoa : 1 cup
Coconut oil : 2 tbsp.
Asafoetida : 1 pinch
Grated ginger : 1 tsp.
Chopped carrots : 1/4 cup
Chopped bell pepper : 1/4 cup
Green peas : 1/4 cup
Chopped tomatoes
with juice : 1/2 cup
Turmeric powder : 1/2 tsp.
Red chili powder : 1/2 tsp.
Cumin powder : 1 tsp.
Chopped cilantro :
Salt : as per taste
For tempering
Curry leaves : 5-6
Mustard seeds : 1/4 tsp.
Cumin : 1/2 tsp.
Method

Heat coconut oil in a wok and add asafetida. Sauté grated ginger and
add all the vegetables with dry spices. Stir-fry and add chopped
tomatoes. Cook till tomatoes soften
Transfer cooked quinoa into the wok, pour 1/ 2 cup water, season with
salt and bring to a boil
For tempering heat coconut oil in pan and splutter all the tempering
ingredients. Pour the tempering over cooked quinoa and serve warm
garnished with chopped cilantro
Vegetables and Tofu with Mashed Kidney Bean

Ingredients
Mixed vegetables of choice 3/4 cup
Cubed tofu : 1/4 cup
Coconut oil : 1 tbsp.
Cumin seeds : 1 tsp.
Grated ginger : 1 tbsp.
Chopped bell pepper : 1/4 cup
Chopped tomatoes with juice : 1/2 cup
Cumin powder : 1 tsp.
Coriander powder : 1 tsp.
Boiled and roughly mashed
kidney bean : 1/4 cup
Pepper powder : 1 tsp.
Salt : as per taste

Method

Steam cook all the vegetables

Heat coconut oil in a large wok. Splutter cumin seeds and sauté grated
ginger. Add chopped bell pepper, cumin and coriander powder. Stir-
fry and add chopped tomatoes with sprinkle of salt.
When tomatoes soften add mashed beans. Season with salt and
pepper. Add steamed vegetables and tofu. Toss well over medium heat
and serve warm
From the bottom of my heart I thank you again for reading my eBook.
Veganism and Strength Training are both near to my heart and it is my
hope that others won’t find the two as mutually exclusive. God
Bless….D. Haas