Ruth Taylor - Easy Vegan Recipes

Copyright 2015 by Ruth Taylor Smashwords Edition
All rights reserved. No part of this book may be used or reproducedin any manner whatsoever without written permission, except in thecase of brief quotations embodied in critical articles or reviews.Please do not participate in or encourage the piracy of copyrightedmaterials in violation of the authors rights. Purchase onlyauthorized editions. Thisbook was inspired by an experiment I conducted on myself during thebeginning of 2015. I am renowned for trying diets out on myself, solelyfor research purposes so that I can hopefully cut through the hypedup diet du-jour and give informed opinions and either recommendthem to my personal training and nutrition clients or more oftenthan not, de-bunk them as purely fictional or wishful thinking. Iwanted know if you could eat vegan and get enough protein in yourdiet so as to not lose any muscles mass.

The experiment to eat vegan for two weeks began andas a self-confessed protein; (moreover meat and seafood fanatic) Iwas more than a little apprehensive as to how hard it was going tobe to stick to. Being a qualified chef I already had a good idea ofwhat flavours work well and my nutritional qualification came inhandy when looking for clean, nutrient dense sources of vegetableprotein. All this knowledge and some careful planning enabled me tohave a full menu plan for each week, complete with nutrientbreakdown for carbohydrates, protein and fat. You may think this isobsessive and youre quite right, however this is how I go about myexperiments, so for me, this was normal. Before I was vegan Irarely ate carbohydrates, never white potatoes, rice, pasta andbread and I didnt want this to change. I dont like the bloatedfeeling I get after eating them and I know how hard I have to workto burn them off! I wanted to bring this with me to this experimentas well.

After looking through a lot of recipes online and onsocial media I found that a lot of vegan recipes had rice, pastaand noodles, so I set about making my own recipes that are a goodbalance of protein, carbohydrates and fats, keeping the overallcalorie count down, whilst being nutrient dense and moreimportantly than everything elsetasty. I hope you like some ofthem and dont get put off by the title, although if youre readingthis Im guessing not. Its called Easy Vegan Recipes as I hope you willhave the majority of the ingredients already in your cupboards andfridges. I hate recipes that call for something so odd that evenyour health food store representative looks at you strangely. Ihave also used the same ingredients in a few recipes so that youdont have to buy something different for each, most of the herbs,spices and flours have a long shelf life so hopefully youll use itup long before they go bad. Also I have mentioned vegan versions ofeggs and milk and gluten free versions of flour in a few recipes,if you arent vegan and want to use a real egg or gluten flour doso, dont buy a special ingredient, all the recipes work eitherway.

Lastly, enjoy and experiment. The recipe is just thebasic version, if you want to add more or less of something then goahead, I love seeing photos of recipes readers have made andaltered, it continues to inspire me too. I have included recipes for breakfast, lunch anddinner as well as quick snack and food you can eat on the run. Ihave also included a sweet treats section, we all need a treat oncein a while, some of these can be made in 1 or 2 minutes and a fewcan be made and stored in the freezer, just hide it from everyoneor itll all be gone before you get a chance to eat it.

**Notes** Eggs I have mentioned chia and flax meal eggs insome of the recipes. Dont be scared all they are is 1 tbsp ofeither chia seeds or flax meal in a small bowl, add 3 tbsp of waterand leave to stand for 15 minutes.

Then use as per the recipe. Protein powder whatever protein powder you have youcan use, if its heavily flavoured it may change the taste slightlyof the finished dish but try it out, theres no point buying a newflavour for one recipe. > means you can make it in advance andleave in the fridge * means it can be frozen and defrosted withoutlosing texture and flavour

Breakfast Cookie > 1 cup rolled oats 1 tbsp. nut butter (any you have) scoop protein powder cup milk tsp ground cinnamon 2 tbsp dried fruit Mix the oats and nut butter together untilthere are no lumps, mix in the protein powder, cinnamon and driedfruit. Stir in the milk and leave in the fridge overnight, turn itout in the morning and eat. Serves 1 You can make a couple of days at a time andkeep them in the fridge.

Apple Overnight Oats> 2 red apples, peeled and diced 1 tbsp chia seeds 3 tbsp water tsp ground cinnamon Stir together in a bowl, cover and microwavefor 2-3 minutes until apple is tender, leave to cool. cup rolled oats 1 cup milk 2 tbsp chia seeds 1 tsp vanilla essence Stir these ingredients together and leave ina bowl overnight in the fridge. In the morning layer apple and oatsinto a glass. Serves 1 This can be easily doubled to make 2. Chia Pudding > 1 cup milk 1 tbsp chia seeds 1 scoop protein powder Blitz everything together for 1 minute in ahigh power blender, itll go thick. Pour into a glass and leave in the fridgeovernight to thicken up even more.

Serves 1 I make 3 or 4 of these at once; they keep for3 4 days at least in the fridge. Sweet Quinoa > cup quinoa cup almond milk 1 cup water Cook the quinoa with the milk and thewater. 1 scoop protein powder tsp cinnamon Extra milk Mix in the protein powder and cinnamon,youll need more milk but depending on the type of protein powderyou use will make a difference to the amount of extra milk youllneed. Serves 2 I add fresh berries on top; you can add nuts,cinnamon etc. Whatever you fancy. Chickpea Pancakes > cup besan flour (chickpea flour) cup cold water Beat these together and leave to stand for 15minutes.

Spray a little oil in a small frying pan, itshould be hot enough to fry but not smoke the oil. Pour 1/3 cup ofbatter into the pan, swirl it around so that it is pancake shaped,leave for 2-3 minutes so that it is just brown, flip over and cookfor another 2-3 minutes, leave to cool while you cook the other 2pancakes. Serves 1 You can easily double or triple this recipeif you are making it for a few people. I serve mine with avocado and freshtomato. Toasted Granola > 2 cups rolled oats cup shredded coconut cup chopped nuts (any) cup seeds (any) cup maple syrup 2 tsp ground cinnamon tsp salt cup dried fruit (any) In a large bowl mix all the ingredientstogether, (not the fruit) making sure the syrup is distributedthroughout. Spread out on a lined baking tray (thin layer) and bakein the oven at 150c for 10 minutes, stir around and bake foranother 10 minutes checking to make sure you dont burn it.