Setting Up Your New Vegan Home

photo courtesy of Redfin

Setting up a new home or converting your existing space to be cruelty free can sometimes feel daunting, even for those who are already living a vegan lifestyle. Your best help is going to be reading and researching, and there is a lot of helpful information out there!

Redfin, has put together a great article that will definitely help you out. Click here to read there 21 Beginner’s Tips For A Vegan House in 2021!

Click through my blog for some easy vegan recipes and ideas for setting up your cruelty free pantry.

Cruelty Free Thanksgiving Dinners

Turkeys are intelligent and sensitive animals that are highly social. They create lasting social bonds with each other and are very affectionate; rather similar to dogs. And yet over 46 million turkeys will be killed this year in the US just for Thanksgiving.

The good news is, you can easily take Turkeys and all other animals off your dinner plates and still have an amazing meal.

I have put together two delicious Thanksgiving menus from start to finish, but feel free to add any of your favs, just make sure they are cruelty free. My blog is filled with sides, mains and desserts for you to try out.

The first menu is for those of us who have zero time. Most of these store bought items can be fancied up by using some plant based butter and fresh herbs! Using your best dishes and a simple centrepiece will add an easy peasy thanksgiving touch.

Thanksgiving Super Quick Meals (6 people)

Appetizers:

Chips and Dip

- 1 Package Trader Joe’s Pumpkin Tortillas
- 1 Container Trader Joe’s Plant Based Ranch Dip

Options:
- Sub with Trader Joe’s Thanksgiving Stuffing Kettle Chips
- Sub with Cedar’s Pumpkin Spiced Hummus
- Sub with anytype of vegan chips and dip at your local grocery store and any type of dip

Veggie Platter

- 6 cups chopped fresh veggies (celery, carrots, cherry tomatoes, broccoli, cauliflower)
- 1 cup vegan dip or hummus

Main and Sides

- 1 Gardein Holiday Roast with cranberry and wild rice stuffing
- 6 cups mashed potatoes (either store prepared or homemade-see below)
- 6 cups frozen veggies (corn, brussel sprouts, green beans, peas, etc)
- 1 can cranberry sauce
- 3-4 cups vegan gravy (either store bought or homemade-see below)

Desserts

- Any vegan prepared dessert you like
- Daiya Cheesecake, So Delicious Ice Cream, Sweets from the Earth Chocolate Cake, Whole Foods Vegan Pumpkin Pie, Marie Callender’s Cherry Chunk Pie, etc.

Items to Have on Hand

- Plant based coffee creamer, juices, water, plant based butter, fresh herbs like rosemary, thyme and mint, flowers for a centerpiece, cloth napkins.

This menu is easy to put together with some quick homemade items that leaves you time to spend with your family and friends.

Thanksgiving Easy Meals (6 people)

Starters:

Kale Salad (can be made the day before)

- 1 large bunch of fresh kale (about 9 cups) cut in very thin strips
- 2-3 cloves garlic, chopped very fine
- 1 cup cooked pumpkin seeds
- 1-2 Tbsp olive oil
- juice of one lemon (2-3 Tbsp)
- salt and pepper

Instructions:
- Mix all of the ingredients in a large bowl and let marinate for 30 minutes to several hours (or even overnight in the refrigerator).

Options:
- Sub lemon juice with lime juice
- Add chopped broccoli, cooked beets or sliced cucumbers, or dried cranberries.

Spiced Pumpkin Soup (Serves 6 - 8)
- 1 Tbsp olive oil
- 1 1/2 cups medium chopped onion
- 2 tsp. each: minced ginger and garlic
- 1 tsp. each: ground cumin, coriander, cayenne, cinnamon, salt and pepper
- 4 cups low vegetable stock
- 2 x 15 oz cans pumpkin puree or 4 cups of chopped roasted pumpkin purée*
- 1 C coconut milk
- Toasted pumpkin seeds (optional - for garnish)
- Pomegranate seeds (optional - for garnish)

Directions:
- In a large stockpot heat oil and add onion and cook for 3-4 minutes. Then add ginger, garlic and spices. Cook over medium heat until onions are soft – about 4-5 minutes.
- Add stock and pumpkin puree. Increase temperature and bring to a boil, then reduce heat, cover and cook for about 15 minutes.
- Stir in coconut milk and cook for another two minutes.
- Top with toasted pumpkin and pomegranate seeds.

* If you are making your own pumpkin puree, cut your pumpkin in half, remove seeds and place cut side down in a microwavable container. Add about 1 cup of water and heat on high for about 15 minutes (or until soft). Cool and then puree in a blender or food processor.

Here is a classic vegan cornbread that is both delicious and very easy to make. This recipe is dense and not too sweet, so if you like your corn bread sweet, just increase the maple syrup.

Vegan Corn Bread (6-8 servings)

- 2 C organic cornmeal
- 1 C all purpose flour
- 2 tsp baking powder
- 1/2 tsp each: salt and cayenne powder
- 2 C nut milk (your choice)
- 1/2 C melted coconut oil
- 2-3 Tbsp. maple syrup
- 2 tsp apple cider vinegar

Directions:
- Preheat oven to 350 degrees Fahrenheit.
- Whisk together milk, coconut oil, vinegar and maple syrup in a large bowl. Taste and add more maple syrup if you like it sweeter.
- Combine all dry ingredient and mix well, then add to wet ingredients and stir until combined.
- Pour the mixture into an 8 x 8 pan lined with parchment paper, and cook for about 30-35 minutes, or until top is golden brown.

Mains:

Stuffed Portobello Mushrooms (Makes 6 servings)

- 6 large Portobello mushrooms (stems and gills removed)
- 2 pounds of potatoes, chopped
- 1 large package of baby spinach
- 3-4 cloves of garlic, peeled
- 1 C vegan cheese shreds (I used Daiya mozzarella)
- 1 C bread crumbs*
- 3 Tbsp vegan butter
- 1 Tbsp olive oil
- 2 tsp each: salt and chopped fresh rosemary
- 1 tsp pepper

Directions:

- Cook the potatoes and garlic in a medium pot for about 15-20 or until soft. Drain and add salt, pepper, rosemary, butter, and mash until they are the consistency you like. Stir in the spinach.
- While the potatoes are cooking, remove the mushroom stems (you can chop these and add to the potato mixture if you like). Remove the gills with a small spoon. Wash and dry the mushrooms and brush them with oil. Place on a large baking sheet lined with parchment paper.
- Heat the oven to 375 Fahrenheit and cook the unstuffed mushrooms for 10 minutes. Remove from oven and let cool slightly.
- Using a large spoon overfill each mushroom with the potato mixture. Then top with 1/8 of the cheese and 1/8 of the bread crumbs. (at this point you can cover the tray and wait until you are ready to cook).
- Cook the stuffed mushroom for 15-20 minutes at 375 degrees or until golden brown.

*You can use seasoned croutons and crush them with a rolling pin or put in a food processor.

Options:

- You can replace the potato/spinach mixture with about 4-5 cups of uncooked vegan stuffing. Recipe follows:

BASIC VEGAN STUFFING
- 2 Tbsp of olive oil or vegan butter
- 2 of each, chopped: celery stock, carrot and onion
- 1 cup of mushrooms, chopped
- 1 1/2 cup each: cooked rice and dried out bread cut into cubes
- 1 cup of vegetable or mushroom stock
- 2 tsp each: ground sage, thyme, rosemary, salt & pepper

DIRECTIONS
- Heat up oil or butter in a large pan on medium heat, add celery, carrots, onions, mushrooms and spices.
- Cook for about 5-6 minutes.
- Place rice, bread and veggie mixture into a large bowl and add as much stock as you need to make the mixture moist. Taste and add more salt and pepper if needed.
- Put the mixture into a baking dish that has been greased with oil or butter. Cover with foil and cook at 375 for about 30 minutes. 

Options:
- The sky is the limit with stuffing, add nuts, dried fruit or other vegetables.

ROASTED ACORN SQUASH WITH WILD RICE

Roasted Acorn Squash
- 2 acorn squash, halved lengthwise and seeds removed
- 1 Tbsp. Vegan butter, melted
- 1 Tbsp. light brown sugar, packed
- salt and pepper

DIRECTIONS:
- Heat the oven to 450 degrees F and place the rack in the center of the oven.
- Place the 4 squash halves, cut side up on a baking sheet, brush each half with the melted butter. Make sure to brush the tops and the centers of each squash so that the entire surface area has been coated. Sprinkle each half with some of the brown sugar and season with salt and pepper. Roast in the oven until just fork tender, about 20-30 minutes.

Wild Rice Salad
- 2 cups freshly cooked wild rice (1 cup uncooked)
- 3/4 cup pecans, toasted and finely chopped
- 1/2 cup dried cranberries, finely chopped
- 1/4 cup fresh basil, finely chopped
- Grated zest of 1 naval orange
- Juice of 2 naval oranges
- Salt and pepper to taste

DIRECTIONS:
- Reduce oven temperature to 350 degrees F.
- In a large mixing bowl, combine the warm wild rice, pecans, cranberries, basil, and orange zest. Stir well to combine and pour in the orange juice and season with salt and pepper. Taste and adjust seasoning as necessary.
- Divide the wild rice mixture among the squash halves, about a 1/2 cup each. Return the stuffed squash to the oven and continue to bake at 350 degrees F for an additional 20-25 minutes or until the squash are fork tender and golden brown around the edges.
- When ready to serve garnish with additional chopped basil and orange zest if desired

Stuffed Sweet Peppers (Makes 6 servings)

These stuffed pepper are so easy and taste amazing. If you don’t like barley, you can easily replace it with rice, quinoa or any other grain you prefer. Also, changing the veggies to whatever you like or have on hand is perfectly fine. Just make sure you keep the total amounts close to the recipe.

- 6-8 medium to large green, yellow or red sweet peppers
- 2 C cooked barley (see package for instructions)
- 1 C each: chopped mushrooms, onions, zucchini and spinach
- 2 Tbsp chopped garlic
- 1 Tbsp each: Thyme, Parley
- 1 tsp each: salt, pepper and chili powder
- 1-2 Tbsp olive oil
- 2 C of tomato or spaghetti sauce
- 1 C of non dairy cheese shreds (optional)

Directions:

- Rinse the bell peppers. Cut off the tops and carefully remove and remove the seeds and pith. If they wont stand up, cut a small slice off the bottom of the pepper.
- In a large pan, add the oil and heat to medium. Add vegetables, garlic, spices, salt and pepper. Cook for about 5-6 minutes or until soft. (if you are using other veggies that are firm, you may need to increase your cooking time).
- Stir the barley into the vegetables and mix until completely combined.
- Pour 1 C of the tomato sauce in the bottom of a baking dish large enough to hold 8 peppers (or two dishes if you need to).
- Add the barley/veggie mixture to each pepper and place in the baking dish.
- Top the peppers with the remaining tomato sauce and top with cheese shreds if using.
- Bake at 375 degrees Fahrenheit for 30 minutes uncovered.

Sides:

OVEN ROASTED BALSAMIC BRUSSEL SPROUTS:
- 3-4 cups Brussel sprouts cut in half
- 3 Tbsp each: balsamic vinegar and olive oil
- Salt and pepper to taste

DIRECTIONS:
- Heat oven to 350 degrees F.
- Arrange Brussel sprouts on a baking sheet.
- Mix together oil, vinegar, salt and pepper and drizzle over sprouts.
- Bake in the oven for 25-30 minutes.

SPICY CORN
- 2 cups of frozen organic corn
- 1 tsp each: garlic powder, chili powder, lime juice
-  ½ tsp cayenne
- 1-2 Tbsp of Vegan Parmesan cheese or nutritional yeast

DIRECTIONS:
- Mix all spices and add to frozen corn.
- Heat up in microwave or on stove top.
- Sprinkle with cheese or yeast and serve.

MAPLE CARROTS:
- 5-6 medium carrots, sliced on diagonal
- 1 Tbsp each: Vegan butter and maple syrup
- 2 tsp fresh rosemary, chopped
- Salt & pepper

DIRECTIONS:
- Boil carrots in water for about 15 minutes.
- Drain and stir in maple syrup, butter, rosemar.y, salt and pepper.

ROASTED ROOT VEGGIES WITH CURRY
- 4-5 cups of peeled and chopped root veggies: carrots, parsnips, turnip
- 1 large onion, chopped in big chunks
- 1/4 cup olive oil
- 2 tsp curry powder
- 4 garlic cloves, chopped fine 
- Salt & pepper
- 2-3 Tbsp Cilantro or parsley, chopped

DIRECTIONS:
- Preheat oven to 425. Toss all ingredients except cilantro together and layer on to two baking sheets. Cook for 15 minutes and turn over (or just stir them around). Cook another 15 minutes. Sprinkle with cilantro and serve.

OPTIONS:
- Replace curry powder with 1 tsp each: rosemary and thyme
 

ASIAN STYLE GREEN BEANS
- 2 cups of frozen or fresh green beans
- 1/4 cup organic soy sauce
- 1 Tbsp each: garlic-minced, brown sugar and sesame oil
- 1/2 tsp red pepper flakes

DIRECTIONS:
- Mix in medium bowl soy, garlic, brown sugar and pepper flakes.
- Toss green beans on mixture.
- Heat up sesame oil over medium heat. Add green beans and cook for 3-5 minutes –keep stirring.

Options:
- Use broccoli instead of green beans. Add sliced mushrooms or red pepper.
- Change up the spices - use olive oil, thyme, salt and pepper-delete soy, sugar and sesame oil.

CREAMED KALE
- 1 Tbsp coconut oil or olive oil
- 1-2 garlic cloves, minced
- 1 large onion, chopped
- 1 big bunch of kale cut into bite size pieces
- 3/4 cup coconut milk
- Salt & pepper
- Grated coconut (optional)

DIRECTIONS:
- Heat oil over medium high heat in a large pan. Add onion and cook for 4-5 minutes. Add garlic and cook for 1 minute. Add kale, stir and cook for 2-3 minutes.
- Add coconut milk, salt and pepper and cook for 5 minutes. Top with coconut flakes if using.

OPTIONS:
- Replace kale with Swiss Chard or spinach.

GARLIC MASHED POTATOES
- 8 medium potatoes cut in chunks, peel if you prefer
- 3-4 Tbsp of vegan butter
- 5 cloves of roasted garlic (see note)
- salt, pepper and chives

DIRECTIONS
- Put potatoes in a large pot and cover with cold water. Boil for about 30 minutes.
- Drain potatoes and add to a large bowl. Add butter, salt and pepper.
- Mash with a potato masher or use a hand mixer (don't over mix).
- Mash the roasted garlic and stir into potatoes.
- Taste and add more salt and pepper if needed. Sprinkle with chives and serve.

NOTE:
- To roast garlic, wrap cloves in tin foil add a few drops of olive oil and roast in oven at 400 for 30 minutes.

OPTIONS:
- Replace potatoes with sweet potatoes. Replace garlic with a small sprinkle of cinnamon and nutmeg.

BASIC VEGAN STUFFING
- 2 Tbsp of olive oil or vegan butter
- 2 of each, chopped: celery stock, carrot and onion
- 1 cup of mushrooms, chopped
- 1 cup each: cooked rice and dried out bread cut into cubes
- 1 cup of vegetable or mushroom stock
- 1 tsp each: sage, thyme, rosemary, salt & pepper

DIRECTIONS
- Heat up oil or butter in a large pan on medium heat, add celery, carrots, onions, mushrooms and spices.
- Cook for about 5-6 minutes.
- Place rice, bread and veggie mixture into a large bowl and add as much stock as you need to make the mixture moist. Taste and add more salt and pepper if needed.
- Put the mixture into a baking dish that has been greased with oil or butter. Cover with foil and cook at 375 for about 30 minutes. 

OPTIONS
- The sky is the limit with stuffing, add nuts, dried fruit or other vegetables.

Basic Turk’y Gravy, makes about 2 cups, can be doubled

-  ¼ cup Vegan butter
-  ¼ cup AP flour
-  2 cups Vegetable broth
-  1 tsp each: poultry seasoning (or ½ tsp each dried sage, thyme, rosemary), salt & pepper

Directions:
-  In a saucepan over medium heat, melt butter, add spices and flour and stir until completely combined.
-  Slowly add broth, stirring constantly until there are no lumps and gravy has thickened.

Easy Mushroom Gravy, makes about 2 cups, can be doubled

-  1 Tbsp Olive Oil
-  1 cup mushrooms, chopped finely (any type will work)
-  ¼ cup of minced onion
-  ¼ cup Vegan butter
-  ¼ AP flour
-  2 ½ cups mushroom broth
-  1 tsp each: thyme, salt & pepper

Directions:
-  Heat oil in a large saucepan over medium heat, add onions, mushrooms and spices. Cook until soft (about 7-10 minutes).
-  Add butter and flour and mix until it is completely combined.
-  Slowly add broth, stirring constantly until there are no lumps and gravy has thickened.

DESSERTS:

Easy Apple Strudel - serves 6-8

-  2 packages of Vegan puff pastry (usually found in the freezer section of your grocery store)
-  7-8 sweet apples
-  1 Tbsp cinnamon
-  1 tsp cardamon
- 1 Tbsp maple syrup
- Splash of lemon juice

Directions:
- Take the puff pastry out to thaw according to the package instructions.
- Heat oven to 250 degrees.
- Peel/core and thinly slice apples and toss with lemon juice.
- Add cinnamon, cardamon and maple syrup and toss to coat.
- Layout 1 piece of the pastry dough on a slightly floured surface and add 1/4 of the apple mixture onto half of the pastry. Fold over and pinch the edges. Repeat with the next 3 pieces of dough.
- Place on a baking pan lined with parchment paper and put in oven for 15-20 minutes.
- Remove and enjoy hot or let it come to room temperature. Serve with Vegan ice cream-YUM!

PUMPKIN PIE – SERVES 6-8

- 2 cups of canned Pureed Pumpkin (not pumpkin pie filling)
- 1 cup full fat Coconut milk
- ½ cup brown sugar
- ¼ cup each: organic cornstarch and maple syrup
- 1 tsp each: vanilla and cinnamon
- 2 tsp pumpkin pie spice
- ½ tsp each: salt and nutmeg
- 1 Store bought vegan pie crust – do not precook

DIRECTIONS:
- Heat oven to 350 F.
- Add all of the ingredients into a bowl and mix well. You can use a hand mixer.
- Pour the mixture into the pie shell and bake for 60 minutes. The middle should be a bit wobbly.
- Let cool and refrigerate for 3-4 hours or overnight.

OPTIONS:
- Top with Vegan whipped cream and a light sprinkle of cinnamon.
- Serve with Vegan ice cream.

RICE PUDDING – 6 servings

- 1 cup of cooked rice (basmati rice works good)
- 2 cups vanilla almond milk
- 1 can of full fat coconut milk
- ¼ cup brown sugar
- ½ cup each: flaked coconut, raisins and chopped pistachios
- 1 tsp each: cardamom, cinnamon, vanilla

DIRECTIONS:
- In a large pan over medium heat cook rice and milk until it starts to boils, turn down and cook for 5 more minutes.
-  Increase heat to medium and add coconut milk, sugar, cardamom and cinnamon. Cook until it starts to thicken about 10 minutes. Remove from heat and add vanilla, coconut, raisins and pistachios.
- Eat warm or cover with plastic wrap and put in fridge. 

Apple Fritter Loaf - So Good!!

I love Apple Fritters, but for the most part they aren’t vegan and right now it can be difficult to go out and buy any type of desserts. This recipe didn’t take long, although my kitchen needed some cleaning up afterwards lol, and it tasted even better than the doughnut shop versions!

Apple Fritter Loaf

- 1/4 C brown sugar
- 2 tsp cinnamon, divided
- 2 medium apples, peel and diced small
- 2/3 C sugar, plus 2 Tbsp, divided
- 1/2 C plant-based butter, room temperature
- 1 Flaxseed egg (1 Tbsp flaxseed mixed with 3 Tbsp of water)
- 1/4 C applesauce
- 2 tsp vanilla
- 1 1/2 C flour
- 2 tsp baking powder
- 1/2 C nut milk (any type-unsweetened)

Glaze

- 1/2 C powdered sugar
- 1 Tbsp milk
- Squeeze of lemon juice

Directions:
- Preheat oven to 350 and line a 9x5” pan with parchment or spray with baking spray.
- Mix brown sugar and 1 tsp cinnamon, set aside.
- Mix diced apples with 2 Tbsp sugar and 1 tsp cinnamon, set aside.
- In a mixing bowl combine butter, sugar and mix on medium speed for about 90 seconds.
- Add flaxseed egg, applesauce, vanilla and milk and mix until just combined.
- Pour about 1/3 of the batter and top with 1/2 apples and cinnamon sugar, swirl in a little to mix.
- Add the remaining batter and top with the rest of the apples and cinnamon sugar, swirl in a little to mix.
- Bake for 50-60 minutes (mine took 50) and remove, let cool in pan until you can remove. Let cool completely.
- Mix powdered sugar, milk and lemon juice and drizzle over loaf.

Super Easy Lentil Sloppy Joes!

These Sloppy Joes are sweet and spicy, and dead easy to make! For everyone transitioning or still having to feed some of your meat eating family, this is a great replacement and I promise, they won’t miss the meat!

Lentil Sloppy Joes (make 4-6 servings)

- 1/4 C veggie oil
- 2 C sweet peppers, chopped
- 1 C onion, chopped
- 1 1/2 C red or green lentils
- 2-3 cloves garlic, chopped
- 1/2 C red wine
- 1/3 C red wine vinegar
- 2-3 C veggie stock
- 2 C tomato sauce
- 1 small can tomato paste
- 1 Tbsp each: paprika, cumin, dry mustard
- 1 tsp each: salt, pepper, cayenne (I added more)
- 4 Tbsp brown sugar
- Toasted buns or bread

Directions:

-Add oil to a large pot, heat to medium high and add all veggies, cook for 2 minutes.
-Add all the spices and sugar and cook for another 2 minutes
-Add all the liquids, and cover and turn to medium and cook for 60-70 minutes or until lentils are soft.
-Stir occasionally while cooking and add more stock if needed.
-Serve on whatever type of toasted bun/bread you like.

Recipe Notes:

-Add more or less cayenne to taste.
-Replace the wine with apple juice or water
-If you don’t have red wine vinegar, use Apple Cider Vinegar
-Add chopped mushrooms

Grow Sprouts At Home!

Whether you are staying at home by choice or by a Covid19 decree, or you are living in a climate that is just not ready for seeds to go in the ground, growing food (sprouts) in a jar is easy, quick and delicious.

I started my food in a jar journey because I am fostering a cute little bunny and I was looking for healthy choices to feed her. Growing them at home saves you money, time at the grocery store and you know they are safe.

First things first, in order to grow sprouts, you need seeds. You can pick up or order Sprouting Seeds from your local seed company or from Amazon like I did. Technically, you can grow sprouts from most types of seeds, but it is best to purchase sprouting seeds as they have been chosen as a type that is edible and have been cleaned properly.

To get started you will need a large jar, a screen to place over the jar or a fine mesh colander or even cheese cloth (with an elastic to keep the cloth on), seeds and water. That’s it! I used one of my Sugar Taco jars, a colander and several different types of sprouting seeds – clover, alfalfa and Mung Bean. You can also order sprouting jars from seeds companies or Amazon which come with a draining screen – this does make your job easier, but I like to use what I have 😊

To start, place about 2 tablespoons of seeds into your large jar and add enough water until the level is about 2 inches above the seeds. This wakes up your dormant seeds. Cover with a lid and leave on your counter for 24 hours. It is ok for your jar to be in light, but you shouldn’t place it in a sunny area.

Next, after your 24 hours is up drain the water either by pouring into your colander or using the draining screen that you have made or that came with your sprouting jar. Rinse your seeds twice making sure all the water is removed from the seeds. Your jar needs to be covered but it needs air flow so using a screen or cheese cloth works great here. Some people like to leave their jars inverted for a short time to allow excess water to drain.

Repeat your rinsing 2-3 times per day and in about 3-5 your sprouts will be ready! To get rid of the hulls (leftover parts of the seeds), place your sprouts in a large bowl and immerse in water. Push the sprouts down with your hand and the hulls will rise to the top – just pour off the water and repeat again if you need to.

To store your sprouts, drain them well, place them in a container with a lid and place a paper towel in the bottom. They should last for about a week.  Enjoy!!

5 Ingredient Vegan Meals

Let’s face it, sometimes you don’t have the time or the ingredients to put together a top chef meal. For the days when you just want something quick and easy, I put together some tasty and dead easy recipes. And remember just because the recipe is simple, doesn’t mean it doesn’t have to taste spectacular! I have broken these down by meal time, but there is nothing wrong with having breakfast for dinner or vice versa.

BREAKFAST

Smoothies are a great well balanced nutrient filled easy meal for anytime of the day. Just throw all of the ingredients into a blender and blend until smooth. If you don’t like or can’t eat bananas, replace them with a small avocado. Also, to up the protein you can add hemp hearts or chia seeds, and if you like your smoothie cold, use frozen fruits rather than fresh.

- Tropical Treat : 1 banana (fresh or frozen), 1 C of coconut milk (or nut milk), 1 C frozen pineapple, 2 Tbsp of Hemp Hearts, 1 tsp vanilla.
- Berry Oat Breakfast: 1 banana (fresh or frozen), 1 C of nut milk, 1 C blueberries (fresh or frozen), 1/4 C oatmeal, 1 Tbsp of nuts (walnuts, hazelnuts or almonds).
- Peanut Butter and Jelly: 1 banana (fresh or frozen, 1 C of nut milk, 1/2 C raspberries (fresh or frozen), 2 Tbsp peanut butter, 2 pitted dates.
- Minty Green Goddess: 1 small ripe avocado (peeled), 1 C nut milk, 1/2 C of fresh mint, 1 C pineapple (frozen), 2-3 Kale leaves.

Overnight oats are another easy and delicious breakfast idea that are also great for an afternoon snack. They are no cook and the main ingredients are rolled or old fashion oats, nut milk and fruit. Feel free to switch up the ingredients to what you like and have on hand. I put them in 250 ml (8 oz) mason jars which makes them very transportable and I make up about five at a time. If you don’t have old fashion oats, you can use the instant version and if you like a sweeter taste, add a touch of maple syrup. Just place the oats and milk in your container and top with the other ingredients.

- Apple Cinnamon: 1/2 C oats, 1/2 C nut milk, 1/2 C chopped apple, 1 tsp ground cinnamon, 2 tsp chia seeds.
- Vanilla Nut: 1/2 C oats, 1/2 C nut milk, 1 Tbsp flax or chia seeds, 2 Tbsp walnuts or almond pieces, 1 tsp pure vanilla.
- Peanut Butter: 1/2 C oats, 1/2 C nut milk, 2 Tbsp peanut butter, 1 Tbsp flax or chia seeds, 1/2 C sliced ripe banana.
- Tropical: 1/2 C oats, 1/2 C nut milk, 1/2 C sliced ripe banana, 1/2 C pineapple (fresh or frozen), 1 Tbsp flax or chia seeds.

We all love sandwiches and the sky really is the limit when it comes to fillings, but for me, I prefer the delicious sandwich’s sister - the wrap. They are easy to prepare, you can eat them for any meal and the ingredients you can use are limitless. Just remember, if you are making them up ahead of time, not to put too much wet sauces on them or you will end up with a soggy mess. The recipes below are for one large or two medium sized wraps and I didn’t include the wrap in the 5 ingredient list. As well, a sprinkle of salt & pepper brings out the flavors!

- Mexican: 1 small can black beans (drained), 1 small avocado (mashed), 1/2 C corn (frozen or canned), 1/4 C jarred salsa, 1 tsp ground cumin.
- Hummus Veggie: 1/2 C of hummus, 1/2 C sliced red or green peppers, 1/2 C diced kale or greens of your choice, 1/2 C shredded carrots, 1/2 small avocado sliced.
- Chickpea: 1 small can chickpeas (drained and mashed with 1 tsp lemon juice), 1/2 C sliced red onion, 1 C chopped spinach, 1/2 C sliced grape tomatoes, 2 Tbsp vegan sour cream or tzatziki sauce.
- Strawberry and Almond: 1/2 C almond butter (or any type of nut butter), 1/2 C sliced fresh strawberries, 1/2 C shredded carrots, 2 Tbsp granola.

LUNCH OR DINNER TIME

Lately I have been obsessed with salads. They make me feel healthy, they are super easy and taste amazing. I know the idea can sound a little boring and you might think, that won’t fill me up but I think these recipes will prove this untrue! These recipes are for one large salad or two smaller ones. I cheated a little by adding one extra ingredient - the dressing. Just make sure if you are using a bottled dressing that it is vegan. As with all the recipes here, adding a sprinkle of salt & pepper will really bring out all of the flavors.

- Spinach/Bean: 1 small can of pinto beans (drained), 2 C of baby spinach leaves (washed), 1/2 C walnuts, 1/2 thinly sliced red onion, 1/2 C sliced fresh mushrooms. Suggested dressing: Maple/mustard, poppy seed or balsamic.
- Couscous/Veggie: 1 C cooked whole wheat couscous (or quinoa), 1/2 C sliced grape tomatoes, 1/2 C diced cucumber, 1/2 C diced onion, 1/2 chopped cashews. Suggested dressing: Italian or Greek.
- Black Bean: 1 small can black beans (drained), 1 C corn (frozen or canned), 1 small avocado (diced), 1/2 C red pepper (diced), 1/2 C salsa. Suggested dressing: Olive oil and lime juice.
- Pasta: 2 C cooked wholewheat or lentil pasta (any shape), 1/2 C jarred artichokes (diced), 1/2 C pitted olives (roughly chopped), 1/2 C tomatoes (diced), 1/2 C red onions (thinly sliced). Suggested dressing: balsamic or Mediterranean.

Is there anything better than a stir fried rice and veggie meal, especially when they are quick, easy and delicious. I usually like to make this when I have left over rice from the night before and I often use frozen or canned veggies to speed things up. As with all my recipes, use them as a starting place and change them up to include your favs. Don’t forget to add salt & pepper to bring out the flavors, just be careful with the salt if you are using soy or another jarred sauce. These recipes make about two servings. The directions are the same for them all: add a touch of oil to a pan over medium high heat, add your veggies and/or tofu and cook for a few minutes, then add your rice cooking and stirring for about two minutes and finally add your sauce. I did again, add an extra ingredient with the suggested sauces and gave you a few ideas for extra toppings.

- Tofu Fried Rice: 2 C cooked brown rice, 1 C cubed firm tofu, 1 C broccoli (fresh or frozen), 1 C thinly sliced carrots, 1 Tbsp chopped garlic. Suggested sauce: Hoisin, Sweet and Sour or Stir Fry Sauce. Suggested toppings: Sliced green onion, toasted sesame seeds.
- Thai Fried Rice: 2 C cooked brown rice, 1 C sliced mushrooms, 1 C diced red and green pepper, 1 C fresh or frozen kale, 1 Tbsp each: diced garlic and ginger. Suggested sauce: Thai Peanut Stir Fry Sauce, Pad Thai Sauce. Suggested toppings: Chopped peanuts, chopped fresh cilantro, sriracha.
- Curry Fried Rice: 2 C cooked brown rice, 1 C shelled edamame, 1 C thinly sliced carrots, 1 C green beans, 1 C cauliflower (fresh or frozen). Suggested sauce: Korma sauce, Mild Curry sauce, or 1 can coconut sauce plus 1 tbsp of curry paste and 1/4 C of lime juice. Suggested toppings: Chopped cashews, chopped fresh cilantro.
- Mushroom Fried Rice: 2 C cooked brown rice, 2 C sliced mushrooms, 1/2 C diced onion, 2 C chopped spinach or kale, 1 C peas (fresh or frozen). Suggested sauce: Garlic/Ginger Sauce, Jerk Sauce, Mango sauce. Suggested toppings: Chopped basil, chopped parsley.

Just because you don’t eat cheese or pepperoni doesn’t mean you have to miss out on this ultimate comfort food. It simply means, it will taste better, be healthier for both you and the planet, and no animals will be harmed! All of these recipes can be made with packaged or home made pizza dough, a pre-made pizza crust or even a toasted large tortilla wrap. There are also many gluten free options at the supermarket. Just follow the directions on the packages to prepare the crust. If you are using a tortilla wrap, place the wrap on a pizza or baking tray and heat in the oven at 375 for 5 minutes. Once your crust is prepared, add your sauce and toppings, place the pizza on a pizza tray or baking sheet and cook in an oven preheated to 450 degrees Fahrenheit for about 7-10 minutes. Just keep an eye on it so you don’t burn anything. I am not including the pizza crust as one of the five ingredients, because what is pizza without the crust lol.

- Caprese Pizza: 1 C pizza sauce, 1 thinly sliced Roma tomato (you can use any type of tomato you have on hand), 1 C thinly sliced fresh basil leaves, 1 C shredded vegan mozzarella. Suggested toppings: crushed pepper flakes, balsamic reduction, sea salt.
- Veggie/hummus Pizza: 1 C hummus, 1/2 C thinly sliced onion, 1/2 C thinly sliced tomato, 1 C chopped spinach, 1/2 C sliced black olives. Suggested toppings: fresh chopped oregano, crushed pepper flakes.
- Pesto Pizza: 3/4 C of prepared pesto sauce, 2 C of sauteed veggies (onions, peppers, mushrooms or zucchini are good choices), 1 C vegan mozzarella shredded cheese. Suggested toppings: sea salt, crushed pepper flakes, fresh chopped oregano.
- No Sauce Pizza: 1/4 C olive oil (that’s your sauce), 1 thinly sliced Roma tomato, 2 C sauteed veggies (asparagus, onions, mushrooms are good choices), 1 Tbsp grated garlic (put this on and then top with veggies to prevent burning), 1 C vegan mozzarella shredded cheese. Suggested toppings: Chopped fresh parsley, sea salt, crushed pepper flakes, fresh chopped oregano.

Easy Peasy Vegan Soups

Whether it is cold outside, you are under the weather or you just feel like a comforting bowl of soup, these recipes are almost as easy as opening a can, but taste so much better! Having a supply of pre-made up stocks like veggie or mushroom and some frozen, fresh or canned vegetables make these recipes quick, easy and delicious.

Tomato Soup (makes 4 servings)
- 1 14 oz can of diced tomatoes
- 1 small onion diced
- 1 C of your fav nut milk (unsweetened)
- 1-2 cloves garlic, diced small
- 1 Tbsp olive oil
- a few leaves of fresh basil (optional)
- salt and pepper

Directions:
- Heat the olive oil up in a medium saucepan and add onion. Cook over medium heat for about 5 minutes or until soft. Add garlic and cook for another 1-2 minutes.
- Add the remainder of the ingredients and cook until heated through.
- Use an immersion blender and blend until smooth, or add to a blender and blend until smooth (be careful as the soup will be hot)
- Top with torn basil leaves if using and season with additional salt & pepper if needed.

Mushroom Soup (makes about 4 servings)

- 4 C of sliced mushrooms (whatever type you like)
- 1 small onion, diced small
- 2 cloves garlic, diced small
- 1 container (3 cups) of mushroom stock (or veggie)
- 1 C of nut milk
- 2 Tbsp of flour
- 1 Tbsp olive oil
- 1 tsp each: thyme, tarragon, salt, pepper

Directions:
- Heat up oil in a large saucepan over medium high heat, and add onion and mushrooms. Cook for about 5 minutes. Add garlic and cook for another 2 minutes.
- Add thyme, tarragon, salt, pepper and flour and stir until flour is incorporated-about 1-2 minutes.
- Add stock, bring to a boil and cook for about 7 minutes, then add milk and cook for another 2-3 minutes.
- Using an immersion blender, blend until it is the consistency you prefer. You can also use a blender but be very careful as the soup will be hot!

Cauliflower/Broccoli Soup (makes about 4 servings)

- 3 C cauliflower, chopped stems and florets
- 2 C broccoli, chopped stems and florets
- 1 small onion, diced
- 1 carrot, diced
- 2 cloves garlic, diced
- 1 container (about 3 C) of vegetable broth
- 1 C nut milk
- 1/3 C nutritional yeast
- 1 Tbsp olive oil
- 1 Tbsp flour
- 1 tsp each: thyme, salt and pepper

Directions:
- Heat up oil in a large saucepan over medium heat, and add onion. Cook for about 5 minutes. Then add garlic and cook for another 2 minutes.
- Add cauliflower, broccoli and carrot. Cook for about 5-7 minutes.
- Add flour, thyme, nutritional yeast, salt and pepper and stir until flour is incorporated. Then add broth and milk, bring to a boil, then reduce to a simmer and cook covered for about 10 minutes or until veggies are tender.
- Use an immersion blender to blend half the soup, leaving some chunky for texture. You can also blend half in a blender, being careful as the soup will be very hot!

NOTE:
- You can replace fresh veggies with frozen. Just reduce your cooking time by at least half.

Leek Soup (makes about 4 servings)

- 3-4 big leeks, clean and slice (use only white and pale green parts)
- 1 each: large onion, large carrot, celery stalk, large potato, all chopped
- 2 Tbsp of Olive oil (or vegan butter)
- 4 C of veggie broth
- 1 C of white wine or water
- 1 bay leaf, 1 tsp each: thyme, salt & pepper

DIRECTIONS:

- Heat oil or butter over medium heat and add leeks, onion, carrots, celery and cook for about 10 minutes, stirring.
- Add broth and wine or water, bay leaf, thyme, salt & pepper and cook over medium heat for about 20-25 minutes. Remove bay leaf.
- Using an immersion blender, blend until it is the consistency you prefer. You can also use a blender but be very careful as the soup will be hot!

Cold Gazpacho Soup (makes about 4 servings)

- 1 large can canned tomatoes with juice
- 1 each: cucumber, red pepper and onion, chopped
- 1 C of tomato juice
- 3 garlic cloves, chopped
- 2 Tbsp of herbs (fresh or dried) thyme, parsley, chives and/or tarragon
- ¼ C red wine vinegar
- 1 tsp cayenne pepper – or a small chopped fresh hot pepper
- ¼ cup each: olive oil and lemon juice

DIRECTIONS:
- Put 3/4 of everything  into a blender and blend smooth, then add the rest and blend just a little to keep some chunky. Add salt and pepper to taste. Put in fridge and cool for at least an hour.

NOTE:
- Top with chopped chives and vegan sour cream if you like.
- Switch up veggies - celery, zucchini, green pepper, radish, etc.

Tortellini Soup (makes about 4 servings)

- 1 Tbsp oil
- 2 carrots, chopped
- 1 large onion, chopped
- 1 medium zucchini, chopped
- 2-3 tomatoes, chopped
- 1 C chopped spinach
- 1 C spinach prepared fresh tortellini
- 4 C of vegetable broth
- 4 cloves garlic, minced
- 1 tsp each: rosemary, oregano, thyme, salt and pepper
- 1 Tbsp red or white wine vinegar
- Vegan Parmesan cheese (optional)

DIRECTIONS:
- Add oil to a large pot on medium high heat. Add all ingredients except vinegar and spinach. Bring to a boil and reduce heat to medium and simmer 8-10 minutes.
- Take off heat and add spinach and vinegar and top with Parmesan cheese if using.

NOTE:
- Add whatever veggies you like (broccoli, cauliflower, kale-chop small)

Black Bean Soup (makes about 4 servings)

- 1 Tbsp olive oil
- 1 each: small onion, celery stock, large carrot, chopped
- 3 cloves garlic, chopped
- 2 Tbsp each: of Chili Powder and Cumin
- 4 C veggie broth
- 2 large cans of black beans, drained and rinsed
- 1 large can diced tomatoes
- 1 C frozen or canned corn
- 1 tsp salt & pepper

DIRECTIONS:

- Heat up oil in a large saucepan over medium heat and add onion, celery and carrots, cook for about 5 minutes.
- Add garlic, spices and salt and pepper, cook for 2 minutes.
- Add broth, 1 can of beans and tomatoes and cook for 10-15 minutes. Then blend with an immersion blender or food processor. If it is too thick add a bit more broth.
- Add last can of beans and corn and heat for 3-4 minutes.

OPTIONS:
- Top with fresh cilantro or diced avocado.

Vegan Meals for Kids

Let’s face it, getting kids to eat anything can often be a challenge, so putting a plate full of veggies and legumes in front of them might seem downright impossible.

There are a tons of ways to make this process of meal time with kids easier, but one of the best ways to lessen the stress is to make a single meal for everyone. In other words don’t prepare a Plan B dinner for the picky eaters. What you make is what they get! The only exception to this might be when the adults are craving a lot of spice in their meal because that just isn’t fair to their young and sensitive pallets. I know this one size fits all when it comes to dinner, is easier said than done, but insisting they at least taste the meal, together with watching their parents enjoy the meal, will work out in the end. And besides, who has the time to prepare separate meals for their family?!

Another helpful tip is to have kids be part of the process. Have each child choose one meal a week; if they are old enough, have them help prepare at least one part of the meal; let them pick one or two of their lunch time snacks from your approved choices; include them while you are shopping (just kidding); and most importantly have conversations about why you are including them in a plant based lifestyle. Kids are very empathetic, so if you explain to them, you are doing this for the animals and the planet, they will be more likely to want to participate.

When introducing a new food, a great way to get them to try it is to offer them a very, very tiny sample. I mean like one pea or a single grain of rice. When they do taste this new item, offer them a reward of something they love to eat.

If you just can’t deal with your children going to bed hungry, you can put together a back-up plan for the days when they absolutely refuse to eat the meal you prepared. My suggestion is to offer only a single option like a smoothie or toast with nut butter, that way you know they are still getting something. This last straw option, shouldn’t change. If you decide the alternative is toast, then it is always toast.

Of course, this isn’t always an easy path with many kids but taking the opportunity to teach them about living a plant based life will help them to develop an identity around healthy foods, gain skills in the kitchen, and understand how food choices affect their health, animals and the planet.

With special planning a vegan diet can be healthy for all ages including toddlers. I have put together some recipes to get you started but with everything, check out your own resources or speak with a nutritionist to see what works best for you.

Since most parents don’t have a lot of time to prepare breakfast, especially on a school morning, here are some great breakfast options that are quick, nutritious and delicious:

- Bagel or whole wheat toast with the following toppings:
- Nut butter with thinly sliced apple or banana
- Vegan cream cheese with sprouts
- Mashed avocado and a thinly sliced tomato
- Oatmeal with fresh or frozen berries
- Vegan waffles topped with fresh fruit and maple syrup
- Breakfast Burritos with the following fillings (many of these can be made up ahead of time and frozen:
- Scrambled tofu with vegan cheese and as much of their fav veggies as you can stuff
- Mashed black beans with mild salsa and vegan cheese
- Healthy cereal with sliced fruit and nut milk
- Smoothies are one of the fastest and easiest ways to get nutritional food into your kid’s mouth
- 1 C of nut milk, 1 small banana, 1/2 C of frozen fruit, 1/2 C frozen veggies, 1 tsp hemp or flax seeds and 1 tsp nut butter. Put all ingredients into a blender and blend until really smooth. If it is too thick add more nut milk. This make about 2 servings.
- Here are some other flavor combinations: Milk, banana, blueberry, spinach, hemp seeds and cocoa powder; Coconut milk, avocado, mango, pineapple, flax seeds and sweet potato; Milk, avocado, strawberries, beets and maple syrup

As far as lunch goes, if your kids are at school, you will probably have to make their lunches school safe, meaning no nuts. The good thing is there are loads of choices for them and if you use leftovers from the night before it can make this task a little easier.

- Quesadillas, sandwiches or wraps with the following ingredients:
- Hummus, chopped tomato and vegan cheese
- Mashed pinto beans, mild salsa, grated carrots, finely chopped spinach
- Mashed black beans, corn, chopped tomatoes, ground cumin, vegan cheese
- Cooked sliced mushrooms, chopped spinach, mashed avocado, garlic salt, vegan cheese
- Tofu scramble, finely chopped kale, any type of chopped veggies, barbecue sauce
- Sun butter with sliced bananas and hemp seeds, add jam if you like
- Pasta, quinoa or barley salad with chopped fresh veggies and vegan dressing, top with pumpkin seeds
- Pita or bagel pizzas with pizza sauce, thinly sliced veggies and vegan cheese
- Chopped fruit or veggies with dips like hummus or dairy-free yogurt
- Pretzels, dried fruit, granola, dry cereal
- Nut milk or coconut water

As I mentioned, dinners are made much easier if you make just one meal for everyone! This works as long as there are no food allergies or the adults want to add a lot of spice to their meal - even then you can remove the kid’s portions before adding the spice. Here are a few ideas that are a little more kid friendly:

- Pasta with tomato sauce and you can blend in spinach, kale or any other cooked veggies, top with nutritional yeast for a cheesy taste
- Pasta with avocado - here is my fav recipe
- Carrot or mushroom soup with a vegan grilled cheese - here is a really easy recipe
- Stuffed mushrooms - here is the recipe which uses potatoes as the stuffing but you can switch it up and use sweet potatoes or squash
- Fish tacos - here is the recipe
- Veggie Pizza, the sky is the limit with toppings - here is one easy recipe
- Noodle bowls can be adapted using any type of veggie your kids like. Here is a quick and easy recipe
- Roasted cauliflower bites - you can make these as spicy or mild as your kids like. Here is the recipe
- Gardein has some great crispy chicken and fish fingers that you can serve with mashed potatoes and a fruit or veggie salad

Snacks are something that kids are always asking for and as parents we do our best to give them the healthiest versions. Here are some easy and healthy choices.

- Organic air-popped popcorn – you can top with spices to bump up the flavor
-   Hummus with baby carrots for dipping
-   Organic tortilla chips with 1/4 cup of salsa
-   Kale Chips - Add about 1 C of kale (remove stems) sprinkle with a teaspoon of olive oil and lightly salted, baked at 400 degrees until crisp
-   Mini pretzels with 1/2 teaspoon of mustard for dipping
-   Organic grapes, blueberries, raspberries, sliced kiwi, watermelon
-   Chocolate almond or soy milk
-   Vegan yogurt with sliced fruit
-   Celery sticks with almond butter
-   Dates stuffed with almond butter – add a slice of banana

Vegan Shopping Guide - What to Stock Up On

Whether you are new to a plant-based diet or you are just beginning to consider a vegan life, getting started can sometimes seem daunting. Being prepared makes the transition and the meal prep so much easier, because like they say before anything else, preparation is the key to success. And you don’t have to worry about not having enough choices because there are literally thousands of different types of fruits and vegetables, grains, legumes, nuts, and seeds.

I put together some basic grocery items that will make eating and snacking easy and delicious. I always stock up on pantry and frozen items that go on sale, whether or not I need them right away as it helps with the budget in the long run. And frozen fruit and veggies are a great way to keep them around without having to worry about spoilage. You can add frozen fruit to your morning smoothie or oatmeal and frozen veggies to your fav broth for a quick soup. Remember that everything you may have been eating in the past can easily be replaced with a plant-based option, just make sure to read the labels to be certain it is a vegan product.

To make things easier, I separated the shopping items by suggested meals and snacks, but these are just recommendations so add whatever you like best! Check out the rest of our Food Section to find a bunch a easy recipes.

Breakfast:
- Oatmeal, Cereal, Bread (bagels, muffins)
- Fruits - fresh - bananas, apples, oranges, grapefruit, berries, mango, and frozen fruit
- Veggies - avocado, sprouts, kale and spinach
- Nut butter* - peanut, almond, cashew
- Maple Syrup, agave nectar
- Non Dairy - nut milk (almond, cashew, nut, hemp), dairy free yogurt, vegan butter
- Chia, hemp hearts and flax seeds (you can add these to your oatmeal, cereal or smoothies)
- Nuts - almonds, cashews, walnuts
- Tempeh and tofu
*Check to make sure they don’t contain unsustainable palm oil.

Lunch:
- Wraps, bread
- Grains - couscous, quinoa, rice
- Canned beans - chickpeas, black, kidney, pinto and lentils
- Veggies - fresh - lettuce, celery, avocado, spinach, tomatoes, cucumber, and frozen veggies
- Tofu
- Vegan luncheon meats and cheese
- Canned soups and broths
- Spreads - mayo, mustard, ketchup, hummus, salad dressing

Dinner:
- Barley, quinoa, pasta, rice, lentils
- tortilla wraps, naan bread, pita’s,
- Veggies - spinach, kale, onions, garlic, peas, carrots, sweet potatoes, potatoes, green beans, mushrooms, cauliflower, squash, corn and zucchini
- Tofu and tempeh
- Non-Dairy - plant based cheese, vegan sour cream
- Canned - broth, soups, tomatoes, coconut milk, beans
- Sauces - stir fry, soy sauce (make sure it is vegan), curry sauces/pastes

Snacks:
- Olives, pickles, kimchi,
- Fruit - grapes, cherries, dates, bananas, apples, berries and dried fruit
- Veggies - carrot, celery, cherry tomatoes, radish, cucumber, avocado, edamame and broccoli
- Nuts and seeds
- Crackers* and dips
- Popcorn*
- Vegan ice cream
- Rice cakes
* Check to make sure they don’t contain unsustainable Palm Oil.

Other:
- Spices (fresh or dried) - Basil, Cayenne, Chili powder, Cinnamon, Cumin, Curry powder, Garlic, Ginger, Onion powder, Oregano, Pepper flakes, Rosemary, Thyme, nutritional yeast
- Oils - olive, sesame, avocado, and coconut
- Dried Fruit - raisins, cranberries, dates and figs
- Seeds - sesame, pumpkin and sunflower, flax and chia
- Canned/Jar - tomatoes, tomato paste, veggies, jackfruit, soups, broth, coconut milk, pineapple, hot sauce, sriracha, vinegar, and salad dressing

Super Easy and Quick Plant Based Lunch Recipes

Whether you are working from home or taking a bagged lunch to the office with you, fast and easy is the key to avoiding take out meals or skipping lunch altogether. Using ingredients like canned beans and broths or frozen veggies are great little cheats that help you get great tasting fast meals into your mouth. I put together a few of my favorite recipes that you can easily make ahead and take with you or throw together in minutes and enjoy right away.

Chickpea and Avocado Sandwiches (makes 3-4 servings)

- 1 small can of chickpeas (13 oz/400 ml), drained and rinsed
- 1 small ripe avocado
- 2 cloves garlic, peeled
- 2 Tbsp of vegan mayo
- juice of half a lime
- salt & pepper to taste
- a few drops of hot sauce (optional)
- bread of your choice
- toppings: sliced tomato, lettuce, sliced cucumbers

Directions:

- Throw all ingredients into a food processor and blend until smooth.
- Spread on bread and top with your fav toppings.

This delicious soup is made quick and easy by using Vegan Pho broth and either fresh or frozen veggies. If you can’t find Pho broth you can sub with Veggie broth and add a couple of pieces of garlic and ginger, a couple of whole star anise and cloves, a stick of cinnamon and a few drops of soy sauce. Heat up over medium high heat for about 10 minutes and remove all of the spices before add the veggies to your soup.

Easy Vegan Pho (makes about 3-4 servings)

- 1 container of Pho broth (30 oz/900 ml)
- 2 C of frozen, canned or fresh veggies (some good choices are shelled Edamame, julienned carrots, sliced mushrooms, peas, bean sprouts)
- 1 small package of extra firm tofu, cut into 1/2 inch cubes
- 8 oz of rice noodles
- toppings: sliced jalapeno, chopped green onions, fresh cilantro or basil, lime wedges

Directions:

- Pour the broth into a large pot and heat over medium high heat.
- While the broth heats up, cook rice noodles according to package.
- Next, add all veggies to your broth and cook for 3-5 minutes.
- While veggies are cooking, add a small amount of oil to a fry pan and add cubed tofu. Cook for about 3-5 minutes, turning once or twice. Remove and place on paper towel.
- Divide noodles and tofu into bowls and top with broth. Serve with the toppings you like.

The great thing about salads is you can thrown almost anything you like into them. This recipe takes advantage of canned beans and frozen veggies.

Black Bean and Corn Salad (make 4 servings)

- 1 small can of black beans (13 oz/400 ml), drained and rinsed
- 1 C of frozen corn (can sub with 1 small can of canned corn)
- 1 small ripe avocado, diced
- 1/2 C each: diced onion, diced red pepper, halved cherry tomatoes and diced celery
- juice of 1 lime plus 1 Tbsp of olive oil
- 1/2 tsp each: ground cumin, chili powder, salt and pepper
- 1 Tbsp of diced jalapeno (optional)
- 1 Tbsp of chopped cilantro (optional)

Directions:

- Toss all of the ingredients together and let sit for 10-15 minutes before serving.

This super quick vegan chili tastes amazing and can be easily frozen. Feel free to switch up the veggies to whatever you like.

Vegan Chili (make 4 servings)

- 1 large can of chopped tomatoes (28 oz/ 830 ml) with juices
- 1 small can (13 oz/400 ml) drained and rinsed each: black beans, kidney beans and pinto beans
- 1 C frozen or canned corn
- 2 C of diced fresh or frozen veggies (good choices: onion, zucchini, mushrooms, celery, carrots, sweet peppers)
- 1 C of tomato juice, veggie stock or water
- 1 tsp each: ground cumin, chili powder, cayenne, garlic powder, oregano, salt and pepper
- Toppings: diced avocado, sliced green onions, chopped cilantro.

Directions:

- Throw all ingredients into a large pot over medium high heat and cook for about 20-30 minutes or longer if you have the time.
- Top with diced avocado, green onions and/or cilantro.

Wraps are one of those versatile foods that you can add almost anything to. If you are making these up ahead, make sure to keep the sauces to a minimum so you don’t end up with a soggy wrap. You can even pack the sauce separately and dip your wrap when lunch time comes. This recipe calls for prepared satay sauce and bagged coleslaw or spinach, making your prep easy and fast.

Baked Tofu Wrap with Satay Sauce (makes 1 large wrap)

- 1 large wholewheat wrap
- 1/2 C of prepared coleslaw or fresh spinach
- 1/2 C of baked tofu strips
- 1/2 C of sliced red pepper
- 2 Tbsp of prepared Satay sauce
- chopped cilantro and chopped peanuts (optional)

Directions:

- For each wrap, spread some satay sauce almost to the edges. Arrange some of the slaw, peppers, and tofu more or less down the center - add optional toppings.
- Then fold two edges part way over the ingredients and roll up.