DAB

VEGAN
CHEAP, QUICK, EASY Recipes
 Content
Introduction1,2
AlternativeGuide3

Starters&Snacks
Guacamole 5,6
Spicy Mexican Salsa 7,8
No-Cream Greek Tzatziki 9,10
Baked Crispy Potato Potato Croquettes 11,12
Falafel 13,14
Healthy Oven Baked French Fries 15,16
Eggplant Parmesan 17,18

Mains
Pasta with Creamy Mushroom Sauce 21,22
One-pot Creamy Pumpkin Pasta 23,24
One-pot Pasta with Broccoli and Peas 25,26
One-pot Pasta Alla Puttanesca 27,28
One-Pot Creamy Garlic Pasta 29,30
One-Pot Wonder Tomato Basil Pasta 31,32
Sweet Potato Black Bean Burgers 33,34
Spinach Lasagna 35,36
Chinese Fried Rice 37,38
Colorful Veggie Rice Bowl 39,40
Easy Pesto Pumpkin Pizza 41,42

Desserts
Chewy Vegan Chocolate Brownies 45,46
Vegan Crepes 47,48
Salted Banana Peanut Butter Ice-Cream & Chocolate Caramel Sauce 49,50
Banana Man Ice-Cream 51,52
Creamy Chocolate-Avocado Ice-Cream 53,54
Blueberry Ice-Cream 55,56
Egg-Free Lemon Custard 57,58
 INTRODUCTION

Vegan is hard.
How can you live without meat?
I can never give up cheese and eggs.
I bet you cannot get all the nutrition you need.

A lot of people around me said being vegan is difficult.

Well, it is hard if you are sticking to the concepts which
were built inside your mind since you were a baby. But
once you step outside your comfort zone, you will see an
entirely new world that you have NEVER seen before.

As being vegan myself, I can tell you that I noticed

remarkable changes in my body, my health, my skin and
even mental health in a good way. When I was little, I
was taught that I must eat animal products in order to
obtain a balanced and healthy diet. However, no one told
me the consequences and the impact it brings to the
entire world.

So, first of all. WHAT IS VEGAN?

Vegan means:
NO PRODUCTS FROM ANIMALS
NO MEAT
NO FISH
NO DAIRY
NO EGG

1
Eating products from animal is harmful to our body
because we will consume too much protein along with
some animal fats, which is the main cause of disease like
heart disease, cancer, high cholesterol and obesity.
While, a vegan diet provides sufficient amounts of
protein and nutrition WITHOUT the cons of eating meat.
So WHY NOT?

Besides, a lot of people said they love animals but at the

same time, they eat animals. What a wierd concept that
we have never thought about?

Therefore, IT IS TIME TO CHANGE.

Being vegan is a trend now as people started to really

think about their health and animals rights. My mission
and hope is to tell you that being vegan is not as hard as
you think, and it is actually extremely good for you! This
ebook is a perfect start for you to try a vegan diet. With
our super easy and delicious recipes, you will soon find
that being vegan is easy and you will fall in love with
your new healthy lifestyle!

So what are you waiting for?

Lets get started to be a cool and DAB vegan!

2
 Alternatives Guide

Being VEGAN is EASY!

If going vegan is difficult to you, this handy ingredient
alternatives guide will lead you in the right direction.

Milk Soy Milk

Almond Milk
Oat Milk
Coconut Milk

Egg (Baking) Smashed Banana

Butter Olive Oil

Cream Coconut Milk

Cheese Nutritional Yeast

Ricotta Cheese Blended Tofu

Honey Maple Syrup

Agave Syrup

Chicken/Beff Firm Tofu

3
Starters
&
Snacks
 Mexican Guacamole

Looking for party dip? Guacamole is definitely a staple of

Mexican cuisine. Even though Guacamole is pretty
simple, it can be tough to get the perfect flavor with
this authentic Mexican guacamole recipe,you will be an
expert in no time!

[3-4 servings] 1. Finely chop the onions and the

chillies to the size that you prefer.
20g spring onion
2. Scoop out the seeds from the
1 Serrano chili (or tomatoes and then dice them.
to taste)
3. Chop the coriander as finely as
40g tomatoes possible.

300g avocado 4. Cut the avocados in half, remove

the seed, peel them and then dice them.
15g lime juice
5. Place one of the diced avocados
2g coriander (30 into a bowl and mash it thoroughly
leaves) with a fork. Now add in the tomato
dices, the chillies, the onions, the
1.5g salt lime juice, the coriander, the black
pepper and the salt, and stir to
2 pinches ground incorporate them.
black pepper
6. Lastly, add the second avocado and
incorporate it into the sauce by
using a folding motion.

6
 Spicy
Mexcian Salsa
Who will say NO to salsa? This quick and easy fresh
Spicy Mexican salsa is so fresh and flavorful you'll forget
all about your bottled friends! It is a super simple, spicy
and delicious dip that is made from blanched tomatoes,
chopped jalapenos. It's a refreshing dip when it is served
along with Tortillas Chips.

[5 servings] 1. Blend the tomatoes with the fresh

jalapenos.
400g tinned plum
tomatoes 2. Take a non-stick pan, place it over
a medium heat and tip in the onions
40g jalapenos, and the garlic. Cook them for roughly
chopped two minutes or until they soften a
bit.
2g (20 leaves)
cilantro, chopped 3. Add in the tomato sauce and stir to
properly blend the ingredients.
50g red onion,
chopped 4. Add in the cumin, the salt and the
pepper, and stir well to incorporate
2 cloves (10g) them.
garlic, chopped
5. Bring the sauce to a simmer, lower
1g ( tsp) ground the heat to the minimum and cook it
cumin for anywhere between 15 to 25 minutes,
depending on how watery your
1.5g ( tsp) salt tomatoes are.
6. Stir the salsa every five minutes to
2 pinches ground avoid burning it.
black pepper
7. Two or three before the end the
10g lime juice cooking time, add in the chopped
coriander (cilantro) and the lime
juice if desired. What you want to
obtain at the end of the cooking
process is a thick salsa. Remember to
cool the sauce down before serving it.

8
 No-Cream
Greek Tzatziki
If youre a fan of Greek food you will likely be familiar
with the tangy Tzatziki sauce thats commonly served
with slices of pita bread as a dip or as a sauce in gyros.
But you know what? It cannot be easier to make your
own Greek Tzatziki at home!

[2-3 servings] 1. Place the yogurt into a bowl and

stir it to properly uniform its
200g Greek soy thickness.
yogurt
2. Place a sieve over a bowl, line it
1 large cucumber with a wet muslin cloth (or a kitchen
towel) and pour in the yogurt.
clove garlic
3. Cover the sieve with cling film,
12g cider vinegar place the bowl into the fridge and let
the yogurt thicken for four hours
1 pinch black before moving on.
pepper
4. Once the time is up, finely grate the
2g salt cucumber using a box grater. Strain
the cucumber pulp by placing it into a
1g dill (optional) clean kitchen towel (or a muslin cloth)
and squeezing it as much as you can.
You want to end up with an almost completely dry ball of
grated cucumber. Roughly chop the cucumber pulp and set it
aside.

5. Finely chop a small piece of garlic and then press it onto

the chopping board with the flat of the knife. This will
damage its structure hence releasing all of its flavour.

6. Take the strained yogurt and place it into a bowl. It is

important to weight the yogurt after the straining process
and not before.

7. Add the rest of the ingredients into the bowl and stir well
to combine and complete the Tzatziki.

8. Tzatziki is best when left in the fridge for anywhere

between 2 and 10 hours before consuming it, as this will
allow for the flavours to properly blend.

10
 Baked Crispy
Potato croquettes
A croquette is usually made from minced meat, potatoes
or other vegetables, seasoned, rolled into a small sausage
shape, coated in breadcrumbs and fried. But this healthy
oven-baked potato croquettes taste just as good, and it
saves quite a lot of calories to bake them! Why not then?

[15-17 croquettes] 1. Finely dice the shallot and the

garlic. Finely chop the chives and set
For the croquettes: it aside.

14oz potatoes, 2. Take a saucepan, add in some water

cooked and bring it to a boil. Tip in the
shallots and the garlic and cook them
1 small shallot until they are soft and the water is
completely evaporated.
1 clove garlic
3. Place the cooked potatoes into a
1 pinch black bowl and mash them thoroughly with a
pepper fork.

1 pinch ground 4. Once the potatoes are thoroughly

nutmeg mashed, add in the nutmeg, the
nutritional yeast, the chives, the
2 tbsp nutritional pepper and the cooked vegetables. Stir
yeast the ingredients well with a fork to
complete the mixture. Also make sure
1 tbs pchives salt to taste the mixture and adjust salt if
(to taste) you feel it is needed.

For the coating: 5. Mix the breadcrumbs with your

favourite spices. We used chilli
3 tbsp breadcrumbs powder and smoked paprika. Preheat
the oven to 220C (430F).
1/4 tsp mild chili
6. Mould a piece of the potato mixture
1/8 tsp smoked into your preferred shape, coat it in
paprika breadcrumbs and place it onto an oven
tray ready to be baked. Repeat the
process until the batter is finished.

7. Place the tray in the preheated oven and bake the

croquettes for 20 minutes, making sure to rotate the tray
halfway through the cooking time to allow for even
browning.
12
 Falafel
Hearty, healthy falafel patties made of chickpeas and
lots of herbs. An authentic falafel recipe as prepared on
the streets of the Middle East! Who can call themselves
vegan if they have not tried these?

[10 falafel] 1. Place the chickpeas into a food

processor and blend them into a sort
8.5oz (1 can) cooked of floury paste.
chickpeas
2. Finely chop the parsley and the
1/2 tsp onion coriander.
granules
3. Place all the ingredients into a
2 tbsp (30 leaves) bowl and stir them with a spatula.
parsley
4. Once the ingredients look
1 1/3 tbsp (30 thoroughly combined, mix them by
leaves) coriander hand for a minute or so to obtain a
more uniform final texture. Make sure
to taste the mixture and adjust the
1/4 tsp salt salt if you feel it is needed.

3/4 tsp ground 5. Bring the ingredients together to

cumin form a ball and place it into the
fridge to rest for roughly 10 minutes.
1/4 tsp ground 6. Preheat the oven to 180C (360F).
coriander
7. Once the time has elapsed, remove
1 pinch ground the mixture from the fridge, take the
black pepper desired amount of it, shape it into a
ball or into a patty, coat it with
1 1/2 tsp brown breadcrumbs and place it onto an oven
sugar tray lined with greaseproof paper.
Repeat the process until you are out
breadcrumbs of mixture.

8. Place the tray in the preheated oven

and bake the falafels for 10 minutes
to complete the dish.

14
 Healthy Oven
Baked French fries
Crispy edges, soft centers; extra-crispy French fries
baked not fried so you can feel good about eating them!
These fries would be the perfect side to a big juicy vegan
burger at a summertime cookout, family dinner, or a
dinner for one!

[2 servings] 1. Preheat the oven to 220C (430F).

2 large potatoes 2. Cut the potatoes into fries-sized

pieces, wash them thoroughly to
2 leaves sage remove any extra starch and then pat
them dry.
1 sprig rosemary
3. Chop the fresh herbs and mix them
1/2 tsp garlic with the spices and some salt if
granules desired. Make sure to use your
favourite herbs and spices here, as
1/4 tsp cayenne there is best option here.
pepper
4. Place the potatoes into a bowl, add
1/2 tsp smoked in the previously prepared herb
paprika mixture and mix well to evenly coat
the surface of the potatoes with the
1/4 tsp curry mixture.
powder
5. Move the potatoes onto a baking
salt (to taste) tray lined with greaseproof paper,
place the tray in the preheated oven
and cook the potatoes for 15 minutes.

6. Once the time has elapsed, give the

potatoes a good shake, spread them
evenly once again, return the tray to
the oven and cook the potatoes for
another 10 minutes to complete the
dish.

16
 Eggplant Parmesan
This delicacy is usually fried, which is something that
once again we are not going to do. This 5-ingredients
Eggplant Parmesan is perfect for the occasions when you
are called to entertain and need a dish that just looks and
tastes like you spent all day in the kitchen!

[3 servings] 1. To begin with, thinly slice the

aubergines. If you find it difficult to
2 large aubergines slice the aubergine in its whole form,
(21oz) cut it in half lengthwise before
slicing it.
360g tomato sauce
(13oz) 2. Place a griddle pan over a high heat
and warm it up until its reasonably
50g vegan cheese hot, and then start grilling the
eggplant. Every slice generally takes
salt about 30 seconds to cook on the first
side and 15 seconds on the second
basil side, but this really depends from the
pan you have and its temperature.
Ideally, you want to achieve some light grill marks on the
slices.

3. One the grilling stage is complete, preheat the oven to

180C, or 360F.

4. Take an oven dish and start with the layering. The order of
the layers should be: tomato sauce, eggplant, salt, vegan
cheese, fresh basil, eggplant again, and so on. The last layer
should be a tomato one with some cheese sprinkled on it. For
this quantity of ingredients, we are using a dish that is 23
by 13 centimetres, or nine by five inches.

5. Once the layering is complete, bake the parmigiana in the

preheated oven for 35 minutes, remembering to rotate the dish
halfway through the cooking time.

6. Once the time has elapsed, let the parmesan cool down for at
least 10 minutes before slicing and serving.

18
Mains
 Pasta with Creamy
Mushroom Sauce
This quick and easy pasta recipe is perfect for busy
weeknights! The creamy mushroom sauce is easily
customized based on whatever you have in your fridge,
and its ready in just 30 minutes. And VEGAN!

[2 servings] 1. To begin with, dice the onions, the

mushrooms and the tomatoes, and then
1 medium white finely chop the sage.
onions
2. Place a pan onto a medium heat and
4 medium tip in the diced onions and the milk.
mushrooms
3. Sweat the onions for about three
2 medium tomatoes minutes and then add in the sage and
stir it in.
10 leaves sage
4. Add in the mushrooms and some black
1/2 cup oat milk pepper if desired. Stir and cook the
mushrooms until they start to soften,
2 tbsp vegan cream or about two minutes.

200g pasta 5. Add in the tomatoes, and cook them

for about one minute.
salt
6. To complete the sauce, add in the
black pepper vegan cream, stir it in and add salt to
taste. If you see that the sauce is
getting dry, add in some extra milk,
or some water.

7. As soon as the pasta is cooked, drain

it and add it into the pan with the
sauce, and stir the ingredients
together to obtain the final dish.

22
 One-pot Creamy
Pumpkin Pasta
Who doesnt love a good one pot meal? You dont dirty a
bunch of dishes, your dinner comes together in 20
minutes or less, and generally, they are all fabulous.
Luxuriously creamy pumpkin pasta in 20 minutes! Its
possible with this super-simple vegan one-pot pasta
recipe. My favorite easy fall dinner!

[1-2 servings] 1. Place the water and the salt into a

pan, place it over a high heat and
150g pasta bring the water to the boil.

600g water 2. Once the liquid starts boiling, you

can tip in the pasta, the pumpkin, the
3g salt onions and the rosemary, and stir
before bringing the liquid back to the
70g onions, boil.
chopped
3. As soon as the liquid is boiling
300g butternut again, turn the heat down to medium
squash, finely and start counting the cooking time,
sliced which depends upon the pasta you are
using.
1/2 sprig (2g)
rosemary, chopped 4. During the cooking process, stir
the pasta about four times, so that
every element of the dish gets an
equal amount of liquid and heat.

5. Once the cooking time has elapsed

and the condiment of the pasta looks
rich and creamy, turn off the heat,
stir one last time, cover the pan with
the lid and let the pasta rest for
three or four minutes.

6. Once the resting time is up, taste

the pasta, adjust the salt if necessary
and serve.

24
 One-pot Pasta with
Broccoli and Peas
This creamy, green-packed 30-minute one pot pasta with
broccoli and peas is all of the things Ive wanted in a one-
pot pasta. Its more of a nourishing comfort meal than it
is a fancy pasta dish, and thats okay! Because it is so
tasty.

[2 servings] 1. Pour the water and salt into a

nonstick pan, place it over a high
500g water heat and bring the water to the boil.

1/2 tsp salt 2. Once the liquid reaches boiling

point, tip in the pasta, the broccoli,
150g pasta the peas, and bring to the boil once
again.
150g broccoli,
diced 3. As soon as the liquid is back to
boiling point, turn the heat down to
50g frozen peas medium and start counting the
cooking time, which depends upon the
20 leaves parsley, pasta you are using.
chopped
4. During the cooking time, make sure
to stir the ingredients three or four
times in total.

5. At the end of the cooking time, stir

the ingredients, turn off the heat,
cover the pan with the lid and let the
pasta rest for three to four minutes.

6. Once the resting time is up, adjust

salt to taste, sprinkle the pasta with
some parsley if desired, stir one last
time and serve.

26
 One-pot Pasta
Alla Puttanesca
This one pot spaghetti alla puttanesca packs a punch of
protein & flavor with whole wheat pasta, olives, capers
and garlic, plus a little bit of herbs. Another easy one-pot
pasta which is perfect for busy weeknight dinners!

[2 servings] 1. Tip the water, the salt and the

tomato passata into a pan, place it
150g pasta over a high heat and bring the liquid
to the boil.
150g tomato
passata 2. Once the liquid starts boiling, add
in the pasta, the garlic, the capers
550g water and the olives and gently move the
ingredients with a spatula so that the
1/2 tsp salt spaghetti strands dont stick to each
other.
1 clove garlic
3. As soon as the liquid is back to a
6 black olives simmer, turn the heat down to medium
and start counting the cooking time,
1 tbsp capers, which depends upon the pasta you are
chopped using. The liquid should simmer for
the duration of the cooking time.
20 leaves parsley
4. If using spaghetti as we did, keep
the strands submerged into the
cooking liquid as much as possible, or
they wont cook evenly.

5. During the cooking time, stir the

pasta three or four times, to properly
mix the ingredients and allow for
even distribution of the heat.

6. Once the cooking time has elapsed,

stir the spaghetti one last time, cover
the pan with the lid and let the pasta
rest for three minutes.

7. Once the resting time is up,

sprinkle the pasta with some parsley
if desired, taste the spaghetti, adjust
the salt if necessary and serve.

28
 One-Pot Creamy
Garlic Pasta
Pasta loaded with garlic in a creamy sauce makes for a
satisfying meal. This recipe may not have real cream in it
but its sure to please even the fussiest eaters!

[4 servings] 1. Heat the olive oil in a large

skillet over medium heat. If possible,
tbsp olive oil choose a skillet that is wide enough
to completely fit the fettuccine.
4 cloves garlic, Smaller pans will work, but require a
minced bit more fuss to stir and submerge the
pasta as it cooks.
1 shallot, finely
chopped 2. Add the garlic and shallot to the
pan along with a sprinkle of salt, and
2 cups vegetable stir. Cook for about 2 minutes,
broth or vegetable stirring occasionally, or until the
stock garlic is softened and the shallot is
turning translucent; avoid browning.
1 cups nondairy
milk, plus more as 3. Add the vegetable broth, nondairy
needed milk, and salt, and stir. Add the dry
pasta and gently prod it around to
1 tsp salt submerge it under the liquid. If not
all of it fits now, you will need to
8 ounces dry gently push it into the pan after the
fettuccine submerged portion has softened later.

black pepper, 4. Bring to a boil, then reduce to a

dried oregano, and simmer. Stir occasionally, gently
red pepper flakes, separating any pasta that starts to
to taste stick together. Cook for about 20
minutes, or until the sauce has
(optional) chopped thickened onto the pasta and the
fresh basil or texture is to your liking. If too much
parsley, for of the liquid is cooking off, reduce
serving the heat a little bit, and add more
nondairy milk.

5. Adjust seasoning to taste, and serve

with fresh herbs and other toppings if
desired. Best served immediately, but
leftovers will keep for 3-5 days in
the fridge (cool completely to room
temperature before boxing up and
refrigerating).
30
 One-Pot Wonder
Tomato Basil Pasta
Imagine an Italian meal full of fresh basil and zesty
spices thats low-carb, vegan, and completely nutritious.
And importantly, it also tastes delicious. You will never
fail with this easy and amazing recipe!

[4-6 servings] 1. Place pasta, tomatoes, onion, and

garlic in a large stock pot. Pour in
12 ounces pasta vegetable broth. Sprinkle on top the
pepper flakes and oregano. Drizzle top
1 can diced with oil.
tomatoes with
liquid 2. Cover pot and bring to a boil.
( I used zesty red Reduce to a low simmer and keep
pepper flavor covered and cook for about 10 minutes,
style) stirring every 2 minutes or so. Cook
until almost all liquid has
1 medium sweet evaporated - I left about an inch of
onion, cut into liquid in the bottom of the pot - but
strips you can reduce as desired .

4 cloves garlic, 3. Season to taste with salt and

thinly sliced pepper. Add basil leaves and stir
tsp red pepper pasta several times to distribute the
flakes liquid in the bottom of the pot evenly
throughout the pasta as you are
2 tsp dried oregano serving.
leaves

4 1/2cups
vegetable broth
(use regular broth
and NOT low
sodium)

2 tbsp extra virgin

olive oil
1 bunch basil,
diced

32
 Sweet Potato
Black Bean Burgers
BURGERS? YES! But what is even better? A delicious
sweet potato black bean burger which is healthy, vegan
and 100% satisfying which you can never feel sorry of
eating more! And soon, this burger will become your new
best friend!

[6 servings] 1. Mix together your flaxseed meal and

water and set it aside until it gels.
1 tbsp ground
flaxseed meal+3 2. Place all ingredients in a bowl and
tablespoons water mix well. Use a potato masher or the
(or 1 egg) back of a large spoon to mash the
beans, leaving a few in tact for
1 cup cooked texture.
mashed sweet
potato 3. In a large skillet, heat a thin layer
of oil over medium high heat.
1/2 cup cooked
quinoa 4. Form the sweet potato mixture into
6 patties.
1 can black beans,
drained and rinsed 5. When the skillet is hot enough to
sizzle, add the patties, in batches if
1/4 cup fresh necessary. Cook on one side until a
chopped cilantro crispy exterior is formed, about 5-7
minutes.
1 tsp chili powder
6. Carefully flip each patty and cook
1/2 tsp ground an additional 5 minutes on the second
cumin side.

1/2 tsp oregano 7. Serve with your favorite toppings

like guacamole.
1/8 tsp garlic salt

1/4 tsp salt

1 tsp lime juice

oil

34
 Spinach Lasagna
This has been my all-time favourite !

[3-4 servings] 1. For the bchamel sauce, place all

the ingredients into a saucepan over a
For the bchamel medium heat and stir well to combine
sauce: them. Heat gently, stirring constantly
400g nondairy until the liquid reaches the boiling
milk point and thickens.
20g cornstarch
1 pinch black 2. For the filling, take the spinaches
pepper and cut them as finely as possible.
1 pinch mace
1 pinch salt 3. Place the tofu into a large bowl and
crush it using a spatula to achieve a
For the filling: ricotta-like consistency. Add the
270g silken tofu tomato sauce, the miso paste, the
90g tomato sauce bchamel sauce and the paprika into
12g miso paste the bowl, and stir well to combine
90g bchamel sauce them.
1g paprika
270g spinach 4. Add the chopped spinaches into the
salt (to taste) bowl and mix well to complete the
filling. Remember to taste the mixture
To build the final and adjust salt if desired, as the
lasagne: filling is the main component of the
bchamel sauce dish.
filling
8 lasagne sheets 5. To compose the final lasagne, tip
vegan cheese (if some of the bchamel into an oven
desired) dish, add some filling, mix well and
evenly spread the mixture.

6. Place a layer of pasta on top of the filling and add another

layer of filling.

7. For these quantity of ingredients we used a 23 centimetres

(nine inches) oven dish and we made a four layers lasagne.

8. Keep alternating a layer of pasta to a layer of filling

until youve ran out of ingredients. The last layer should be
a filling one.

9. To get a more appealing lasagne, add some bchamel sauce

on top of the last layer, and a small quantity of vegan cheese
if desired.

10. To cook the lasagne, bake them under the grill for 15
minutes or until golden brown. If you dont have a grill,
preheat the oven to 230C (450F) and bake the lasagne for 15
36
minutes.
 Chinese Fried Rice

Bursting with fresh vegetables and flavor, this Chinese

style fried rice makes a perfect lunch. The cooking
process is quick - what takes the most time is just
chopping and preparing the vegetables! It is also a great
idea of clearing the food which had been sitting in the
fridge for a few days!

[2 servings] 1. Finely slice ginger and the garlic,

and chop them finely.
20g ginger
2. Slice and dice the pepper, the
70g red bell pepper spring onions and the chilli pepper
to the desired dimension.
2 cloves garlic
3. Place a pan over a high heat, tip in
25g spring onions all the chopped vegetables and the
sugar. Add the tofu and cook for 1-2
160g tofu pieces minutes, until crisp.

400g cooked 4. As soon as the vegetables start

basmati rice sizzling, stir them and cook them for
roughly 5 minutes. Add in some water
1 jalapeno if you feel it is needed to prevent the
vegetables from catching to the pan.
1/2 tsp granulated
sugar 5. Once the ingredients are cooked,
add in the soy sauce followed by the
2 tsp tamari soy cooked rice.
sauce
(reduced salt if 6. Stir well to properly combine the
possible) ingredients, taste the dish and adjust
salt if necessary.

38
 Colorful
Veggie Rice Bowl
The good-looking veggie whole bowl topped with natural,
colourful vegetables fits in perfectly with any time of the year.

[4 servings] 1. Heat the oil in a wok. Add the

broccoli and pepper and stir-fry,
1 tbsp vegetable over a high heat, for 3 minutes.
oil
2. Tip in the rice and stir-fry for 4
120g broccoli tips, minutes, breaking up the grains as
halved lengthways they warm. Stir through the peas and
cook for a further 2-3 minutes.
1 red pepper,
seeded and cut into 3. Meanwhile, make the sauce. Mix the
chunks chilli, garlic, ginger, soy, sweet
chilli sauce and vinegar in a bowl.
250g brown rice Pour it over the rice mixture and toss
until coated and warmed through. To
200g forzen peas serve, spoon into bowls and scatter
over the sesame seeds and spring
1 tbsp sesame seeds onions.

3 spring onions,
chopped

1 red chilli,
seeded and finely
chopped

1 colve garlic,
crushed

2.5cm piece fresh

ginger, grated

3 tbsp soy sauce

2 tbsp sweet chilli

sauce

1 tbsp rice wine

vinegar

40
 Easy Pesto
Pumpkin Pizza
Pizza? Why not! What about a gluten-free, vegan and healthy
pumpkin pizza which is topped with Pesto, fresh spinach and
cherry tomatoes? How cool will it be of having a pizza night
but a extremely healthy and special one?

[1 pizza] 1. Preheat oven 400F. Light grease

parchment lined baking sheet and set
For the Crust: aside. In a large bowl add, quinoa
1 1/2 cups quinoa flour, flax seeds, baking powder,
flour Italian seasoning, salt, whisk to
3tbsp ground flax fully combine. Stir in pumpkin puree
seeds and form into a dough. Transfer dough
1/2 tsp baking to baking sheet and press to about 8-
powder inch circle, leaving edges thicker.
1/2 tsp Italian Bake for 20 minutes.
seasoning
1/4 tsp sea salt 2. Meanwhile, prepare pesto, add
1 cup pumpkin pumpkin seeds, basil, kale, olive oil,
puree lemon juice, yeast flakes, garlic, sea
salt in a food processor and process
For the Pesto: until smooth. Stop and open the lid of
1 cup raw pumpkin the food processor and scrape down the
seeds sides with a spatula and continue
1 cup basil leaves processing until desired texture is
1 cup kale leaves reached.
1/4 cup olive oil
2 tbsp lemon juice 3. Remove from oven, spread pesto on
2 cloves garlic top, then top with vegetables and
1/2 tsp sea salt brush with olive oil. Bake for
additional 10 minutes. Toss with
Toppings: basil leaves, then cut in wedges using
1 cup broccoli tips a pizza cutter and serve.
1 cup chickpeas
1/2 red onion
1/4 cup black
olives, halved
1/4 cup basil
leaves for garnish

42
Desserts
 Chewy Vegan
Chocolate Brownies
OMG. Brownies. The best THICK, CHEWY and DENSE
brownies you can make without eggs or dairy! This recipe
uses just simple pantry ingredients and tastes as good as
one from bakery. Be ready and be addicted to these
mouth-watering sweeties!

[14 servings] 1. Preheat the oven to 180C (360F).

10g all- 2. Sift all the powders into a bowl,

purpose/plain add in the other ingredients and stir
flour well to complete the batter.

20g cocoa powder 3. Pour the batter into a greased cake

3/4 tsp baking pan (around 8 inches or 20 cm large)
powder and bake for 20 minutes in the
preheated oven, remembering to rotate
10g desiccated the pan halfway through the cooking
coconut time.

190g granulated
sugar

50g golden syrup

(optional)

120g nondairy
milk

5 drops vanilla
extract (optional)

46
 Vegan Pancake
What is better than having a warm pancake with ice-
cream or different kind of sauces after dinner? Especially
during Christmas... So what are you waiting for?!

[6 servings] 1. To proceed by hand, place the sugar,

the lemon zest, the milk, the vanilla
For Standard extract, the flour and the baking soda
Pancakes: into a bowl, and whisk the
20g brown sugar ingredients well to obtain the final
2g lemon zest, the batter.
grated
200g almond milk 2. Let the batter sit for about 5
1/2 tsp vanilla minutes so that the flour will
extract properly hydrate and create a lump-
110g all-purpose free mixture.
flour
1/3 tsp baking soda 3. To proceed with a blender, place all
the ingredients into the blenders
For Gluten-free container, and blitz them until you
Pancakes: obtain a smooth and lump free batter.
20g brown sugar Thats it!
2g lemon zest,
grated 4. For the gluten-free version, pick
200g almond milk the mixing method you prefer and
1/2 tsp vanilla proceed in the exact same way as the
extract other recipes. Remember that whatever
80g oat flour, preparation you decide to follow, the
sifted batter should always rest for at least
1/3 tsp baking soda 5 minutes.

5. To cook the crepes, place a non-stick pan over a low heat,

and as soon as its hot, pour in a small amount of the batter,
spread it with a tablespoon using circular motions, and cook
the first side for about 30 seconds.

6. Once the first side is cooked, flip the crepe over and
gently press it all around the surface to achieve some extra
colouring. You might find that 30 seconds is not enough or
too much for your personal taste, so feel free to experiment
with longer or shorter cooking times as you proceed with the
cooking.

7. In regard to the quantity of batter needed, we used 15ml or

1 tablespoon for small crepes, and about 50ml or 3
tablespoons for larger crepes.

8. Sever with our Vegan Ice-Cream! (optional)

48
 Salted Banana Peanut
Butter Ice-Cream &
Chocolate Caramel Sauce
A healthy treat. A very quick, completely delicious, and
healthy treat. If youve never made banana and peanut
butter ice cream, you simply havent lived. This vegan
ice-cream with a magic touch of the chocolate caramel
sauce will simply take you to heaven.

[6 servings] 1. Slice bananas as you would for

cereal and freeze overnight in a
For the ice cream: sealed container.

3 bananas 2. Pull the bananas out of the freezer

and defrost for a few minutes.
2 tbsp unsalted
peanut butter 3. While the bananas are defrosting
heat put the brown rice syrup and
1/4 tsp sea salt cocoa powder in top of double boiler
(if you dont have one here is an
For the chocolate alternative using what you most
caramel sauce: likely already have!) heat on low
while youre blending the ice cream,
4 tbsp brown rice checking on it to stir and make sure
syrup theres not burning.

2 tbsp cocoa powder 4. In a food processor or high powered

chopped peanuts blender like a vitamix combine the
for garnish bananas and peanut butter on low
speed to avoid burning out the engine
on your food processor or blender,
take breaks and stir with a spoon!
when mostly mixed, add salt a little
at a time and adjust to your taste.

5. Scoop ice cream into a small bowl,

pour melted chocolate caramel sauce
over top and sprinkle with chopped
peanuts.

50
 Banana Mango
Ice-Cream
This raw vegan soft-serve ice cream is a quick, healthy,
and super easy snack, dessert, or breakfast idea. Its also
a great way to get yourself to eat fruit but a more
delightful way!

1 cup frozen mango 1. Slice the bananas and place them in

chunks a blender or food processor with the
frozen mango.
2 frozen bananas,
peels removed 2. Blend until smooth.
prior to freezing
3. Enjoy immediately as is or topped
dark chocolate with dark chocolate shavings.
(optional, for
garnish)

52
 Creamy Chocolate-
Avocado Ice-Cream
If you hate avocados, dont think youre gonna hate this.
If you love avocado, you are gonna love it MORE. This
vegan ice-cream gives you the creamiest texture and a
taste of summer with literally NO dairy! Ice cream, ice
cream, we all scream for ice cream!

1 can full fat 1. Add the avocado and coconut milk to

coconut milk a food processor/blender and pulse
together.
1 avocado, peeled
and pitted 2. Add the remaining ingredients and
blending for about 2 minutes until
1/2 cup smooth and incorporated, scraping
unsweetened cocoa down the bowl once.
powder
3. Place all ice cream base into a
1/2 cup & 2 tbsp freezer-safe container and place in
maple syrup the freezer and allow to freeze for 1
hour.
1 tbsp vanilla
extract 4. Whisk slightly every 20 minutes to
avoid it getting too icy for 3-4
1/2 cup water hours. It should be getting thicker
after each whisking, until it's firm
Vegan hot fudge, enough to scoop.
for drizzling
5. To eat: serve immediately or when
Vegan Sprinkles, you are ready for it (after it's been in
for sprinkling on the freezer), thaw for 5-10 minutes
top and scoop with an ice cream scoop.

6. You can optionally add hot fudge

and sprinkles on top.

54
 Blueberry Ice-Cream
What can you ask for more with just two simple
ingredients, and have this refreshing and fruity ice-
cream? This recipe might not seem like much at first
sight, but it is gonna be your absolute favorite recipes for
summer! Or maybe every day...

4 large bananas, 1. Add the bananas to a food processor

frozen and blend. They will break into hard
pieces, and will begin to blend into a
2 cups frozen smooth cream after a few minutes of
blueberries blending.

coconut flakes and 2. Add the blueberries in as soon as

more blueberries they become creamy. Blend together
for garnish until combined.

3. Served immediately or add to a

freezer safe container in the fridge
and freeze for at least 2-4 hours.

4. Scoop and enjoy!

56
 Egg-Free
Lemon Custard
Luscious, thick and bright sunny yellow, and bursting
with fresh lemony citrus flavor, our Egg-free Lemon Curd
is made with fresh lemon juice and zest using the best
foolproof techniques! Perfect for gift giving as well as
everyday, holiday and special occasion desserts. Its like
summer susnshine on a spoon!

1 cup oat milk 1. Pour the milk into a saucepan, tip

in the starch, the sugar, the turmeric
2 tbsp cornstarch and mix well to combine.

1 tbsp granulated 2. Grate the zest of the lemon into the

sugar pan, whisk the ingredients and turn
on the heat on high.
1 pinch turmeric
3. Stir continuously until the
zest of half lemon mixture reaches a near-to-boiling
temperature and thickens into the
final custard.

4. As soon as the liquid starts to

thicken, stir even faster to avoid the
formation of lumps.

5. To prevent the formation of the skin

on top of the custard, keep stirring it
every few minutes until it cools down,
or submerge the pan into cold water
and stir until the custard becomes
cold.

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