Crystal Moore - The Complete Vegan Diet 101 Healthy Plant Based Recipes
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The Complete Vegan Diet
101 Healthy Plant Based Recipes
Crystal Moore
Copyright 2019 All rights reserved
All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other noncommercial uses permitted by copyright law. For permission, direct requests to the publisher addressed Attention: Permissions Coordinator, at the address below.Distribution of this book without the prior permission of the author is illegal, and therefore punishable by law. 1st Edition
Disclaimer
Legal Notice : -The author and publisher of this book and the accompanying materials have used their best efforts in preparing the material. The author and publisher make no representation or warranties with respect to the accuracy, applicability, fitness or completeness of the contents of this book. The information contained in this book is strictly for educational purposes. Therefore, if you wish to apply ideas contained in this book, you are taking full responsibility for your actions.
The author and publisher disclaim any warranties (express or implied), merchantability, or fitness for any particular purpose. The author and publisher shall in no event be held liable to any party for any direct, indirect, punitive, special, incidental or other consequential damages arising directly or indirectly from any use of this material, which is provided as is, and without warranties.
As always, the advice of a competent legal, tax, accounting or other professional should be sought. The author and publisher do not warrant the performance, effectiveness or applicability of any sites listed or linked to in this book. All links are for information purposes only and are not warranted for content, accuracy or any other implied or explicit purpose.
Table of Contents
Easy Vegan Tostadas
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings:
Ingredients:
- 8 corn tortillas
- 2 cups canned kidney beans, drained
- 1 tablespoon olive oil
- cup cashew cheese, grated
- 2 cups Pico de gallo
Directions:
- Place the tortillas on a lined baking sheet, drizzle the oil over them and bake them at 400 degrees F for 10 minutes.
- Divide the beans, Pico de gallo and the cashew cheese on each tortilla and serve for breakfast.
Nutrition: calories 200, fat 11, fiber 3, carbs 14, protein 14
Delicious Breakfast Muffins
Preparation time: 10 minutes
Cooking time: 20 minutes
Servings:
Ingredients:
- 1 red bell pepper, chopped
- 3 spring onions, chopped
- 4 cherry tomatoes, cubed
- 4 tablespoons flaxseed mixed with 6 tablespoons water
- 1 handful spinach, torn
- A pinch of salt and black pepper
- 1 teaspoon curry powder
- Cooking spray
Directions:
- In a bowl, mix the bell pepper with the spring onions, cherry tomatoes, flaxseed, spinach, curry powder, salt, and pepper and stir well.
- Grease a muffin tray with cooking spray, divide the muffins mix and bake them at 390 degrees F for 20 minutes.
- Serve them for breakfast.
Nutrition: calories 231, fat 11, fiber 4, carbs 14, protein 20
Breakfast Burrito
Preparation time: 10 minutes
Cooking time: 8 minutes
Servings:
Ingredients:
- 2 whole wheat tortillas
- 3 ounces salsa
- cup canned kidney beans, drained
- 2 green onions, chopped
- A pinch of salt and black pepper
- 2 tablespoons brown rice, cooked
- 1 small avocado, peeled, pitted and cubed
- 2 teaspoons corn
- 2 lettuce leaves, shredded
- 1 tomato, cubed
- 3 tablespoons red bell pepper, chopped
Directions:
- Heat up a pan with the salsa over medium heat, add the beans, green onions, salt, pepper, rice, the avocado, corn, tomato, and bell pepper, toss and heat up for about 8 minutes.
- Divide the mix on each tortilla, also divide the lettuce, wrap and serve for breakfast.
Nutrition: calories 261, fat 7, fiber 3, carbs 15, protein 8
Mushroom Toast
Preparation time: 10 minutes
Cooking time: 7 minutes
Servings:
Ingredients:
- 1 whole meal bread slice, toasted
- 1 teaspoon olive oil
- 1 and tablespoon coconut cream
- pound small mushrooms, sliced
- 2 tablespoons coconut milk
- teaspoon mustard
- 1 tablespoon chives, chopped
Directions:
- Heat up a pan with the oil over medium heat, add the mushrooms, stir and saut for 4 minutes.
- Add the cream, milk, mustard and chives, toss, cook for 3 minutes more and take off the heat.
- Spoon this over the toast and serve for breakfast.
Nutrition: calories 251, fat 14, fiber 5, carbs 20, protein 12
Quinoa Muffins
Preparation time: 10 minutes
Cooking time: 10 minutes
Servings:
Ingredients:
- 2 cups quinoa, cooked
- 1 cup spinach, torn
- 3 tablespoons flaxseed mixed with 5 tablespoons water
- 1 cup cherry tomatoes, chopped
- 1 cup mushrooms, sliced
- 1 cup zucchini, chopped
- 3 tablespoons cashew cheese, grated
- Salt and black pepper to the taste
- Cooking spray
Directions:
- In a bowl, mix the quinoa with the quinoa with the spinach, flaxseed, cherry tomatoes, mushrooms, zucchini, cheese, salt and pepper and stir well.
- Grease a muffin tray with the cooking spray, divide the quinoa mix and bake at 375 degrees F for 10 minutes.
- Serve the muffins for breakfast.
Nutrition: calories 251, fat 11, fiber 4, carbs 17, protein 7
Squash Pancakes
Preparation time: 10 minutes
Cooking time: 15 minutes
Servings:
Ingredients:
- pound almond flour
- 2 teaspoons rosemary, chopped
- 1 teaspoon baking powder
- 10 ounces almond milk
- 2 tablespoons flaxseed mixed with 3 tablespoons water
- 2 tablespoons coconut butter, melted
- 2 tablespoons olive oil
- 8 ounces butternut squash, cooked, peeled and chopped
- 3 ounces firm tofu, crumbled
Directions:
- In a bowl, mix the flour with the rosemary and the baking powder and stir.
- Add the flaxseed, the milk, the coconut butter, and the squash and stir well.
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