VEGAN FOOD PREP | 6 HEALTHY VEGAN MEAL PREP IDEAS AND RECIPES FOR THE WEEK AHEAD 2015
CHOCOLATE VEGAN GRANOLA
– 1 cup of raw buckwheat
– 3 cups of rolled oats
– 1 and a half cups of walnuts
– 1 and a half cups of flaked unsweeted coconut
– Half a cup of cacao powder
– Quarter cup of maple syrup (add more if you like a sweeter taste)
– Half a cup of melted coconut oil
– A few pinches of pink himilayan sea salt
– 2 tbs vanilla extract
Mix everything up on a baking tray and bake your granola in the oven at 180C or 350F for 20 minutes. Remember to Stir it up occasionally to get your granola evenly toasted.
After 20 minutes, let your granola cool down completely before storing in a mason jar.
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You will need 2 cans of chickpeas (400 grams each – drained and rinsed) and 2 tbs olive oil.
I chose some (2 tsp) spicy mingle seasoning, (1tsp) ground cumin seeds, (1/2 tsp) pink himilayan sea salt, (2 -3 tbs) sesame seeds and (1 tbs) dried oregano leaves. Once your chickpeas are fully seasoned and laid out on a single even layer on your tray, pop them into the oven at 200C or 400 F for 30 – 40 minutes.
Let them cool completely before storing them in an airtight bag or container. They are tasty as a snack on their own, or on top of salads or soups.
Check out the description box of my roasted chickpea video recipe here too for more seasoning ideas –
KALE AND CASHEW SOUP
– 1 cup of unsalted cashews
– 5 handfuls of kale
– 1000ml or 4 cups water
– 2 small onions
– 2 veggie stock cubes
– 1 tbs minced garlic
– 2 sticks (300g celery)
Blend everything in your vitamix blender for 7 minutes or so until warm. Alternatively, blend in your food processor or blender and heat it up.
Feel free to thicken the soup to your desire by blending more cashews and kale leaves into your soup.
Season it with some salt and pepper and then store in mason jars to eat during the week.
Garnish with kale leaves and roasted chickpeas.
VEGAN BURGER RECIPE =
– 2 tins (800g) of red kidney beans (rinsed)
– 3 tbs oats
– 1 tbs spicy seasoning
– 1 tbs curry powder
– 1 bunch of fresh coriander/cilantro leaves
– 2 tbs chia sesds
– juice from 2 small limes
Pulse everything together (but not too much) in your food processor.
Once youve pulsed up your ingredients shape and press your mixture into burgers. I made 8 pieces of vegan burger patties in total.
Spray pan with olive oil on a medium heat and cook patties for around 10 minutes until all cooked through and golden.
Flip halfway to make sure they cook evenly and press them down into the hot pan until they are about 2 cm thick.
Delicious with a dollop of ketchup!
ROASTED PUMPKIN WALNUT SPINACH SALAD
– 700g diced butternut pumpkin
– 2 tbs olive oil
– 2 tbs maple syrup
Spread your diced pumpkin in a single layer on your baking tray and drizzle on the olive oil and maple syrup and season well with salt and pepper.
Mix everything well so that your pumpkin is evenly coated and place it in the oven at 220 C or 420 F for abut 15 minutes until your pumpkin is golden.
Sprinkle 1 and a half cups of crushed walnuts and 3 tbs sesame seeds on top of cooked pumpkin and put tray back into oven for a further 5 minutes until the sesame seeds and walnuts are lightly toasted.
Mix the dressing together – olive oil (2tbs), dijon mustard (2 tbs), maple syrup (1tbs) and lemon juice (1tbs).
Mix spinach leaves into your pumpkin mixture and enjoy!
CASHEW MANGO RICE
– 500 grams of rice (I used red rice – / ) – make sure this is cooked beforehand
– handful of hydrated shitake mushrooms
– 1 cup toasted cashew nuts
– 2 green peppers (diced)
– 2 red peppers (diced)
– 3 tbs mango chutney
– 3 small onions (diced)
– 1 tbs coconut oil
Add oil to pan on a medium heat and stir fry the garlic, peppers and onions for about 5 minutes. Add cooked rice and continue to cook for a further 3 – 5 mins. Add toasted cashew nuts and shitake mushrooms, salt and pepper, mango chutney and coriander leaves.
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