FOREWORD
My journey to the world of plant-based eating began in the summer of 2014. I went all-in on veganism - did a complete overhaul of my refrigerator, pantry, and kitchen counter. Threw away anything thats from an animal - or a dead, frozen animal - and replaced it all with fresh produce or grocery items that are cruelty-free.
I had my first taste of vegetarianism when I was in Junior College, where I made a conscious decision to eat nothing but fruits, vegetables, grains, and occasionally, dairy. It went well for me, and I discovered an improvement in my memory, weight management, and skin quality.
But after college and up until August 2014, I reverted to eating meat; and not just meat but a lot of processed meats and animal products. Although it was scrumptious and appetizing to my tastebuds, it did not do my health well. I was often lethargic, suffered from brain fog, had a lot of acne, experienced mood swings and constant muscle pains. My diet was mostly acidic, high in preservatives and heavily processed.
I was unwell, for the most part.
After trying different types of diet - high-protein, keto, low-carb, raw vegan, plant-based - the one that my body resonated the best with was the latter. While a raw vegan diet did marvelous things to my skin, it was not feasible and sustainable for me. During the cooler months, for instance, raw soups and salads are not hugely appealing for my body that gets cold too easily.
Hence, I decided to make things simple for me - a plant-based diet that welcomes hot soups, cooked grains, and occasional stir-frys. It was more than a diet for me but a lifestyle. A way of life.
I understand that this lifestyle is not something that everyone will resonate with. But I am not here to convert people to my beliefs. Instead, the purpose of this recipe book is to simply share with you all some of the recipes I have created, re-created, and enjoyed over the years. And I hope they will bring you much delight as they did to me.
This plant-based recipe book is a collection of 51 recipes - and 21 of them are some of my well-loved beverage recipes. I also included some inspiring quotes on compassionate eating at the end of each recipe.
May every meal bring satisfaction to your body, joy to your heart, and peace to your soul.
With Gratitude And Love, Suzy, The Wandering Elf
Table Of Contents:
3 - Ingredient Pancakes
Servings: 2 * Ingredients: 3 * Prep & Cook Time: 30 Mins *
A great weekend breakfast - or an everyday meal to start the day - thats gluten-free, plant-based, and loaded with flavor youll absolutely love.
Who doesnt LOVE pancakes? Theyre super quick and easy to prepare, PLUS you can customize them to suit your preference. I personally like chocolate pancakes such as the one in the photo but feel free to go chocolate-free if that floats your boat!
You can serve it with maple syrup, chocolate sauce (as shown above) or with some chopped fruits and nuts. Whichever way you prefer, its sure to be totally amazing and bursting with flavor
Ingredients:
Serves 2 and makes about 4 pancakes (about 5 inches in diameter)
2 cups oat flour* (I used Bobs Red Mill Gluten-Free oat flour)
2 medium-sized bananas
2 cups plant-based milk
Optional Mix-Ins:
2 tablespoons cacao powder (if you prefer to make chocolate pancakes)
Maple syrup
Chocolate sauce (see below for my chocolate sauce recipe!)
Chopped fruits and nuts as topping option
Directions:
1. In a blender, mix the oat flour, bananas and milk. I used a Nutribullet, but any high-powered blender should work well, too.
2. Once well-blended (the consistency must be smooth and not lumpy), take 2 spoonfuls of the pancake batter and cook each side in a pan or griddle for about 5 - 8 minutes. You can also use a pancake maker or a waffle maker if you wish. Youll know that its ready to flip over to the other side when there are less air bubbles.
3. Serve while hot with your choice of toppings. Enjoy!
Just in case youd like to use chocolate sauce on your pancake Heres my recipe on how to make one!
Chocolate Sauce Recipe
In a cold saucepan, whisk together these ingredients:
- 1/4 cup cacao powder
- 1/2 cup maple syrup or any liquid sweetener
- 1/2 cup water
- 1/2 teaspoon pure vanilla extract
Bring to a boil on medium heat and reduce to low heat. Let it simmer for 15 minutes, remove from heat, and let it cool before serving.
Nutrition Facts Per Serving:
This 3-ingredient pancake recipe is rich in protein, potassium, and other essential vitamins and minerals. Heres a breakdown of nutrients per serving:
Calories: 318
Fat: 14.8 g
Protein: 9.8 g
Carbohydrates: 36 g
Fiber: 2.6 g
Calcium: 39 mg
Potassium: 422 mg
Iron: 1.8 mg
Thiamine: 3.2 mg
Riboflavin: 1.7 mg
__________
By eating meat, we share the responsibility of climate change, the destruction of our forests, and the poisoning of our air and water. The simple act of becoming a vegetarian will make a difference in the health of our planet.
- Thich Nhat Hanh
__________
Breakfast Granola
Servings: 2 * Ingredients: 7 * Prep & Cook Time: 35 Mins *
Hearty, nutty, and oh-so tasty - this breakfast granola is sure to become an instant hit. Its quick and easy to prepare, so its perfect for folks who are always on-the-go!
This recipe requires making the granola ahead of time, which is surprisingly simple! Once you have it ready, store it in a mason jar or any container with an air-tight lid. Keep it in the pantry, and it should last for 2 weeks (unless you use it all up quickly because its just SOOO GOOD!).
Ingredients:
4 cups certified gluten-free old-fashioned rolled oats
1/2 cup maple syrup
1-1/2 cup raw nuts and seeds
1 cup dried fruit (cranberries, pineapple, mango, etc)
1/2 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1/2 cup melted extra virgin coconut oil
Optional Mix-Ins:
1/2 cup chocolate chips
1/2 cup coconut flakes
Directions:
1. Preheat the oven to 350 degrees Fahrenheit. Line a rectangular baking sheet with parchment paper.
2. In a mixing bowl, combine all the dry ingredients. Mix in the melted oil, maple syrup, and vanilla. Combine well until the oats, nuts and seeds are lightly coated.
3. Pour the mixture onto the baking sheet and spread evenly with a large spoon or spatula.
4. Bake for about 20 minutes until lightly golden and stir half-way. Let the granola cool for about 45 minutes and top with dried fruit and your choice of mix-ins.
5. To retain larger chunks, break into pieces with your hands. If you prefer not-so-clumpy granola, use a spoon to stir it around.
6. Once cool, store in a mason jar at room temperature for 2 weeks. When kept in a ziplock bag in the freezer, it should last for a month.
