cooking healthy

3

Easy vegan Mediterranean Pasta

Ingredients:

  • 1 small onion
  • 3 cloves garlic
  • 1 small can off chickpeas (Use the leftovers from my pancake recipe ;) )
  • 200 g dry linguine pasta
  • ½ cup of black olives
  • juice of half a lemon
  • 1 Tomato 
  • 1 small zucchini
  • 1 tsp chili flakes
  • 1 tsp sweet paprika
  • 1 tbsp olive oil
  • ¼ cup veggie stock
  • salt and pepper or taste
  • pinch of sugar
  •  some fresh parsley to garnish


Directions

  1. Heat a pot with water, salt it and let it come to a boil.
  2. In the meantime halve the olives, dice the tomato, dice the zucchini and finely mince the onions and the garlic. Then heat the oil in a large pan and add the chickpeas, olives and the zucchini and fry for about 3 minutes on medium high. When the water starts boiling add your pasta.
  3. After that add the onion and the garlic to the pan and cook for another 2-3 minutes until onions become translucent on medium heat. Now add the tomato, the seasonings and the veggie stock and cook for 5 minutes letting it all simmer a bit. 
  4. Drain the pasta and immediately toss with the ingredients in your pan. Make sure you coat your pasta with your ingredients well. 
  5. Now serve to yourself or share with others and enjoy this filling and delicious meal. 

Currently dreaming of this breakfast 😍😍 whilst eating a messy bowl of oatmeal at my college cafeteria 😂  creamy oats cooked with chia seeds and almond milk, grilled crispy banana, berry compote, coconut yogurt, peanut butter, granola and maple syrup served with fresh ‘prune plums’ (hybrids between plums and prunes), chia pudding, nuts and peaches from the farmer’s market 🌻🌱🌱 #vegannnn

instagram: @veganzoejessica

Meal Planning Week of 4-9-17

The name of the game this week is to not fuss over food too much. I feel like that has been the trend lately anyway, but since I’m leaving Friday morning I want to make sure I only make a perfect amount of food so I’m not wasteful and leaving stuff in the fridge.

Breakfast: I’m doing some eggs and veggie sausages. I picked swiss chard out as a green because it just looks so, so pretty. I have some deli-made bruschetta again as I really love topping my eggs with it. I think the fresh note will be great with the sausages and sweated greens, too!

Lunches: I’m pretty sure you’re sick of it, but ha–just going to do my tofu salad sandwiches. There is absolutely zero reason for me to experiment and rock the boat this week so I’m just making this once again. I know I’ll happily eat it. I really never tire of it! Had to pick up tofu, avocados (had a coupon, YAS), pickles, and deli mustard. I already have the wine vinegar, salt, pepper, and oregano at home.

I’m serving that with spinach-mint soup. This soup is always really good to me, and ridiculously good for me! I had to pick up spinach, onion, garlic, mint, coconut milk, and stock. At home, I already have celery, olive oil, salt, and pepper.

Dinner: The piece de resistance for this week is turkey taco bowls with cauliflower rice and salsa. The salsa is pretty quick and easy. I usually do this with fresh tomatoes in summer, but store tomatoes are still depression this time of year so I picked up diced tomatoes. I also picked up garlic, cilantro, red onion, and jalapenos. At home, I already have salt, limes, and lemons.

The taco part of the bowl will use ground turkey, which I already have at home in the freezer. The package in the cart is for my fiance’s turkey burgers we make for his packed lunches. He’s weird about using the frozen Costco turkey. I won’t fight him on that. It’s not like I’m short on my own neuroticisms!

I had to pick up carrot, red onion, red + green bell pepper, jalapenos, and chili powder. At home, I already have cumin, paprika, cayenne, salt, pepper, apple cider vinegar, and cornstarch. Then I’m just going to take that head of cauliflower and rice it.

Snacks: Strawberries, bananas, chia seed pudding, protein shakes. Once again, just have to grab the fruit!

After coupons and bottle returns, the cart was $54. Very pleased!

3

Healthy Vegan Quinoa Pancakes

Ingredients:

  • 1 ½ cups all-purpose flour
  • 2 tsp baking powder
  • 1 tsp baking soda
  • 1 tbsp brown sugar
  • 1 tbsp maple syrup
  • pinch of salt
  • 1 ½ cup of vegan milk with 1 tbsp vinegar
  • 1 tsp vanilla extract
  • 3 tbsp coconut oil
  • ½ cup dry quinoa
  • 1 tbsp vegan butter

Optional:

  • Maple syrup for topping
  • Fruit

Directions:

  1. Cook ½ dry quinoa in 1 ½ cups of water until the quinoa is nice and fluffy about 15 minutes. 
  2. Combine the milk with the vinegar and set aside for a few minutes. Meanwhile sift all the dry ingredients into a large bowl and combine. 
  3. In the bowl with the milk add the maple syrup, vanilla and oil and stir well. 
  4. Add the quinoa to the dry ingredients and combine the liquids with the dry ingredients and mix. 
  5. Heat a pan with vegan butter or coconut oil and drop 3 tbsp worth of batter into the pan. Cook until bubbles form on the top and the sides turn brown, then flip and cook for another minute on medium heat. 
  6. Serve on a plate and drizzle with syrup if you like. Enjoy!

Quick fact. Ready?
Unlike other mammals, us humans cannot produce Vitamin C on our own. This is what makes our diet such a critical source for it.

Without it, we would be unable to produce other important cellular agents such as collagen and carnitine.
It also helps to reduce cold symptoms, absorb iron, and fight harmful chemicals!

Now THAT’S pretty amazing.

Lunch from the other day-black rice, broccolini, sweet purple and yellow kumara, beets, corn, cherry tomatoes, garlic roasted mushrooms and green capsicum, served on a bed of green and purple kale and baby spinach 😍😋

instagram: @veganzoejessica

3

Vegan Pumpkin Spice French Toast

Ingredients:

  • 4 slices of thick bread or toast
  • ¾ cup dairy free milk (I used soy)
  • 1 tsp pumpkin pie spice
  • 2 tbsp flour (I used chickpea)
  • 1 tbsp maple syrup
  • 1 pinch of salt
  • 2 tbsp pumpkin puree
  • 1 tbsp vegan butter for frying
  • 1 tsp pumpkin pie spice for garnishing (optional)
  • 1 tbsp sugar for garnishing (optional)

Directions:

1. Slice your bread into equal strips and set aside.

2. Combine the remaining ingredients in a wide bowl and whisk well.

3. Melt butter in a large pan. Quickly dip the toast slices into your batter. Do not soak! Then transfer the battered slices to your heated pan and fry each side until crust has formed (about 2 minutes on each side).

4. Once all slices have finished you can roll them into a sugar mixture (optional) and serve with maple syrup. Enjoy!

Mango & Pineapple Smoothie bowl!

I absolutely love this tropical smoothie bowl, that’s both delicious and beautiful to look at. Here’s how to make it!

Recipe:

1 frozen banana
1 cup of mango
1 cup of frozen pineapple
1/3 cup of oat milk

Mix everything together in a mixer until it’s smooth. Top it of with some fresh fruit and coconut flakes!

Enjoy!

Want to see more like this? Follow my Instagram: @ the_veggiekitchen

xx Wilma