Henny, what are some staple plants based vegan foods? I'm slowly easing myself into it and I wanna have some go-to foods. Mind helpin' a sis out?
ABSOLUTELY—I’m excited because I love food
I would love to help. Assuming you have no extra plant-based allergies, I really recommend:
A staple nut butter or make your own (peanut, almond, cashew, sunflower, coconut) with the whole nuts.
A staple, perhaps complementary, dairy free milk or make your own (almond, cashew, oat, soy, coconut, hemp).
A staple set of Vegetables that YOU like, because you don’t want something going to waste in your pantry or fridge just because you want to get into something you don’t like (unless you compost or make your own stock‚ which you should/could!!)—Like think what do you like ROASTING what do you like GRILLING or PANFRYING.
For me, I love potatoes because I love carbs, my food pyramid has food pyramids for just carbs—But I’ll get to that, trust me. I also love sweet peppers, I love them for their freshness and bite and nutrients but also they are so COLORFUL! And they come in different sizes, etc. Cherry tomatoes are so good for frying or baking for like bursts of like “organic” ketchup.
Now you also need greens, how do you like eating greens is what you need to consider. I love eating them raw and sometimes like plain or just avocado mash and lemon juice so spinach works for me because I can also sautee it and blend it. But kale, bok choy, escarole are some other alternatives that go great with pasta and soups or grilled so switch it up. I also like arugula, for salads and sandwiches.
So I love smoothies so I’m also about fruits like bananas, avocados, berries, mango, anything honestly—on sale the better. I love fruit because they freeze perfectly and then you can throw them in frozen and not use ice and it’s way better imo. I love avocados but I’m only into them when I feel like I wanna be thicker and so I just add fats to my diet. Really great carbs, too. Pasta, rice, grains, starches (beans, lentils, chickpeas, peas, potatoes), flours (I love baking because it’s easier and like less work for me, so many flours to choose from or make, oat flour, farina, whole wheat, coconut flour, brown rice flour. The more you bake and use these ingredients the better your future judgment will be). BREAD, because sometimes you don’t wanna bake or bread+fry, and you just want to toast!!!!
And then essential because it’s all about baking, crafting, and cooking for plant-based food you need a handy oil, or a handful of oils (olive oil, sesame, sunflower, coconut (refined and unrefined)), and maybe an easy vegan butter even but honestly one oil is fine for all of it, I just use oils on my body lol. Spices like cocoa, cinnamon are really big to me, and turmeric, pepper, rocksalt, smokedpaprika, because I like it more than normal, onion, garlic, cumin, pepperflakes, cayenne, and any other spice or herb blend you fancy because like it’s up to your buds.
I also like honey, like as an ingredient for food and skin care and for breakouts. It’s regarded really high in my book and bees love it so much they work together and make it for free and don’t even mind sharing if you don’t fuck with the hive dynamics and cause drama. Also, like dips and sauces!! always switch it up and have your constants. Hot sauces, BBQs, dips, hummuses, hummi?(idk?) or tahinis, like things that add instant flavor or textures. Like there is just so much variety, use one buy another, or scroll down how to make your own.
Chia seeds are really good in a lot of ways so I think those are pretty important too because high in fiber, like beans and some veggies. I really recommend frozen veggies just as back up and like last minute plans and a quick and east meal, frozen fruits too (or if they’re cheap and in season—buy a lot and freeze). Also, think about soup stocks, make your own by saving vegetable scraps in a bag in your freezer and when it fills up use it to make a broth. I love making soups, chowders, curries, and a great base makes a great soup.
Of course, random vegan snacks are fun (toasts are the quickest things I like). Drink lots of water and get into teas, herbs, and nutrition in general because it could help you in some cool of ways.
Recipe from @vanelja !!
Sunshine Mulberry Caramel White Chocolate
½ cup mulberries
½ cup cashews nuts, soaked for 1-3 h
½ tsp lemon zest
1 tsp vanilla extract
¼ cup oat milk (or other dairy free milk)
¼ cup cocoa butter, melted
Rinse the soaked cashews and place them in a blender with mulberries, lemon zest, vanilla and oat milk. Blend well. Pour in the melted cocoa butter and blend the mixture until very smooth and thick mixture. Add a drop more liquid, if needed. Pour the mixture into chocolate molds and freeze for about 1 hour, so that the chocolate thickens. Store in the freezer or in the fridge. www.kaylaitsines.com/app
My belly has been feeling kind of out of whack, and I feel like I need to reboot my digestive system, so I’m going on a 5 day smoothie reboot.
This isn’t a diet. This isn’t a fast or cleanse. It isn’t to lose weight. It’s to give my digestive system a break from all of the bad eating habits that I’ve picked up during a stressful, junk food-filled season.
Here’s my plan, in case anyone is feeling the same!
Wake up: Yoga + warm water and lemon Smoothies: Breakfast- oats, pineapple, strawberries, agave, dairy-free milk, bananas Lunch- spinach, pineapple, banana, orange juice, dairy-free milk Dinner: protein powder, almond butter, banana, cinnamon, cacao powder, ice
Saturday: Wake-up: Yoga + ginger tea with lemon and cayenne Smoothies: Breakfast: aloe vera juice, cucumber, lemon, banana, gelled chia seeds, cilantro, spinach, coconut milk yogurt, green apple, agave (to sweeten) Lunch: raspberries, strawberries, blueberries, pineapple, banana, orange juice and spinach, pineapple, cucumber, carrot Dinner: carrot, apple, orange, ginger, ice Snack: frozen bananas, dairy-free milk (ice cream)
Sunday: Wake-up: Meditation + green tea with lemon + shot of aloe vera juice Smoothies: Breakfast: spinach, pineapple, orange juice, dairy-free milk, protein powder, banana Lunch: cucumber, kale, spinach, green apple, ice Dinner: pineapple, coconut milk yogurt, banana, spinach, ice
cayenne pepper, cinnamon, agave, cocao (or even cocoa) powder - I had these already
bananas (2 bunches)
aloe vera juice
Honestly, I had a lot of this stuff already (green tea, oats, almond butter). It cost me a little over $45, and I’m sure that I’m going to have leftovers. Aloe vera juice was the most expensive ($8). If I’m hungry, I’m going to eat light snacks from the leftovers (banana or apples + almond butter, oatmeal, chia pudding, etc.). If I really get hungry, I’m going to eat miso soup with tempeh and greens (I’m trying to avoid soy during this though).
I hope this helps my fellow followers with digestive issues or who feel like they just need a break!
good lean vegan meal ideas?! (sorry I'm sure you get this question asked a lot but I had to ask) love you!x
not really sure what lean is asking for but I’m going to assume you mean some good ‘healthy’ (which to me means holistic-plantbased) meals :)
coconut veggie curry - vegetables of choice and lentils/beans/grains of choice cooked in a can of coconut milk or cream (or bottled coconut milk) with a ton of curry powder - service with fresh brown/white jasmine or basmati rice, rotis, naan, papadums, spinach/salad, coriander etc.
spaghetti bolognese - veggies of choice & (optional) vegan mock meat/mince cooked in canned tomato and/or a jar of pasta sauce, basil, Italian herbs, garlic, pepper - served with pasta of choice and greens
veggie pizza - buy a pre-made pizza base (make sure its vegan) top it with a tomato based sauce, veggies of choice, (optional) vegan cheese, (optional) lentils/beans/mockmeat/etc & add some avocado after its cooked
asian soup - miso paste, boiling water, veggies of choice/asian greens (e.g. bok choy, gai lan), knob of ginger, noodles of choice (e.g. udon, rice), (optional) tofu, wakame
asian rice bowl - veggies of choice, rice, salad, seaweed, edamame, sesame seeds, drizzle of sesame oil & tamari/soy/shoyu sauce
mexican rice bowl - tomato rice (cooked with mexican herbs if you have any), beans, salsa, guacamole, extra veggies/salad of choice, cilantro, (optional) vegan sour cream (the brand Tofutti is amazing)
pad thai - veggies of choice (I recommend asian veggies), tofu of choice (pre-marinated satay tofu or deep fried tofu is my favourite for this recipe), flat rice noodles & satay sauce (recipe here or buy pre-made)
stuffed sweet potato - whole baked sweet potatoes, stuffed with guacamole (avocado, finely chopped tomato, finely chopped red onion, coriander, lime juice & pepper) & a side of salad/veggies or stuff your sweet potato with mexican tomato rice or quinoa or better yet, both!
avocado mushroom toast - toasted bread of choice, guacamole (as listed in the previous recipe) & sautéed mushrooms with spinach, tomatoes & any other desired veggies (I like to saute mine in maple syrup as opposed to oil, & if you have it vegan Worcestershire & a touch of tomato pasta sauce is lovely) + if you like baked beans this could also do well in addition
protein smoothie bowl - instead of or in addition to using frozen bananas/fruit to create the creamy texture to your smoothie your going to use frozen silken tofu as your base (sounds gross but you don’t even taste it when you’ve add other flavours, so give it a chance), then you can add whatever flavouring you like such as fruit (e.g. berries, banana, mango, papaya), chocolate (cacao with maple syrup or pre-made chocolate sauce), vanilla (vanilla dairy-free milk, vanilla essence, sweetener of choice) etc & then toppings of choice
shepherds pie - veggie bolognese as listed above placed in a deep dish pan & topped with mashed potato (can be plain potato or mashed with dairy-free milk/margarine/cream) then baked!
porridge/oatmeal - oats cooked in water and/or dairy-free milk of choice, mashed bananas, grated apple, dried fruit of choice, seeds/nuts & any other toppings you desire (e.g. fruit, cereal/muesli, desiccated coconut, more milk etc)
chocolate chia pudding - chia seeds soaked in rice milk (or dairy-free milk of choice - coconut cream is also lovely), cacao to taste, maple syrup & toppings of choice
Nana ice cream with dates and vega protein and hemp granola on top for breakfast alongside a pumpkin banana oat pancake (only those ingredients plus whatever dairy free milk) This was literally the most delicious thing ever. If you don’t eat ice cream for breakfast you’re missing out.
Rememba this ain’t my fitblr, but this is : a-yurvedae.tumblr