Formosa - 31 Plant Based Recipes Without The Guilt

Welcome Welcome to my first eBook. I am so excited to share these 31 plant based recipes with you. They not only taste amazing but also nourish your body. The key to this way of eating is to enjoy it! It is all about balance but the best bit is there is no right way or wrong way to enjoy a plant based diet. I want you to see this eBook as a celebration of all things you can eat, not of what you cant. There are brownies, pasta, ice cream sundaes and so much more, and all of it you can enjoy without the guilt! When I first started this journey I wasnt a great cook and I am definitely not a trained chef.

Every recipe I make is a process of trial and error, and the result is that the majority of my recipes are actually pretty simple and dont take that much time. I have worked my whole life and understand how hard it is to keep a balanced diet and juggle full time work but like I said the key is balance. If you have a few cheat meals every now and then it is not the end of the world. You shouldnt dwell on it or beat yourself up. Just like you I get cravings for chocolate and bowls of pasta so I have created recipes that fit into that. The raw brownies are literally to die for and they disappear within minutes.

All my recipes here are vegan, refined sugar free and low (or no) gluten. I use a number of different refined sugar substitutes such as Rice Malt Syrup, Agave Syrup and Xylitol, all of which you can find in your local supermarket or health shop. None of the ingredients are hard to find and I did this on purpose as eating well shouldnt be made harder. Eating should be fun and I believe you should eat until you feel full. There is nothing worse than feeling constantly hungry. I hope the recipes inspire you to create a happier relationship with food and if you have any questions I would love to hear from you.

Good luck this is a very exciting time!
Contents Breakfast Lunch and Dinner Sweet Treats Snacks Dips Sauces
Breakfast Breakfast is one of the most important meals of the day. It sets you up for the rest of the day and keeps you going until lunch. I have included 6 recipes that are packed full of goodness and will give you a great start to the day.
Sweet Potato Hash Brown This recipe is such a blessing for me because I love potatoes. Especially, hash browns. Most hash browns are deep fried and dont contain any nutritional value but these sweet potato hash browns are baked in the oven and are packed full of nutrients.

I love having them for breakfast topped with garlicky spinach and avocado. Ingredients (Serves 2) 1 Large Sweet Potato 1 White Onion 1 Tbsp Olive Oil Pinch of Salt and Pepper Method Preheat the oven to 200C degrees. Peel and grate both the sweet potato and onion and place in a large bowl. Using your hands squeeze the mixture together to remove any excess liquid. Add the olive oil, salt and pepper and mix together. Using a baking tray grab half the mixture and use your hands to squeeze into a ball.

Place on the baking tray and push the ball down making sure to keep everything combined. Repeat this again with the remaining mixture. Place in the oven for 20 minutes or until golden and crisp. Once they are ready you can enjoy straight away. You can serve them with a range of different toppings but I have chosen garlicky spinach and avocado as it is one of my favourites.
Nutty Seed Bread This seed bread is so delicious and packed full of yummy goodness.

I have never been a keen baker but this is super easy to make and keeps for some time. Trust me when I say there is nothing more satisfying then your own freshly baked bread. Ingredients (Makes 1 loaf) 1/2 Cup Sunflower Seeds 1/2 Cup Pumpkin Seeds 1/3 Cup Chopped Walnuts 1/3 Cup Linseeds 1/2 Cup Oats 2 Tbsp Melted Coconut Oil 1/4 Cup Chia Seeds 1/3 Cup Buckwheat Flour 2 Tbsp Brown Rice Flour Method In a large bowl combine all of the ingredients except the water. Mix together thoroughly and place in a bread tin. Pour the water over the mixture and allow to sit for 30 minutes. Once all of the water has absorbed place in the oven for 20 minutes at 200C degrees.

Remove the bread from the tin, turn upside down and return to the oven for a further 20 minutes. Once the bread is brown on both sides allow to cool and slice. Ingredients (Makes 1 Jar) Raspberry Chia Jam 1 Cup of Frozen Raspberries 3 Tbsp Chia Seeds 2 Tbsp Agave Syrup 1/3 Cup Water Method In a food processor add all of the ingredients and blend until combined. Transfer into a large saucepan and heat slowly. Once the mixture starts to thicken take off the heat and stir.
Chia Berry Breakfast I love this breakfast packed full of protein.
Chia Berry Breakfast I love this breakfast packed full of protein.

I used to buy premade chia pots for breakfast but then it started to become a little too expensive and I thought, wait a minute I could make these! So, I began making them and, guess what, they taste even better. If you are new to chia they are a wonderful little seed full of omega 3 and 6. You can get them pretty much everywhere including most supermarkets. When they come into contact with water they expand so a little goes a long way. Ingredients (Serves 1) 1 Cup Almond Milk 3 Tbsp Chia Seeds 1/4 Tsp Vanilla Extract 1 Tbsp Rice Malt Syrup (Or your choice of sweetener) 1/4 Cup Frozen Berries Method In a bowl add the milk, chia and vanilla extract. Mix together and allow to sit for 5 minutes.

Stir again and pour 1/3 of the mixture into a jar or glass. Add 1/2 of the frozen berries on top and pour another 3rd over. Add the remaining berries and pour the rest of the mixture on top. Place in the fridge overnight or for a minimum of 4 hours. This will allow the chia seeds to expand and the whole mixture to thicken up.
The Perfect Porridge Porridge is a staple of mine and I love it! I probably have porridge at least 4 times a week.

I think porridge is not only for breakfast but can be eaten at any time of day, sometimes I even have it for dinner! I find that porridge is just so easy to make and you can mix it up with whatever extra ingredients there are in the kitchen. Below are two of my favourite combos, I always add a nut butter for a little extra plant protein. Ingredients (Serves 1) 1/2 Cup Oats 1/2 Cup Water 1/2 Cup Almond Milk Method In a saucepan combine the oats, almond milk and water. Place on a low heat and warm slowly making sure to stir often. The oats will start to combine with the liquid and will start to thicken. Once the porridge becomes a thick creamy consistency it is ready.

Mixed Berry Porridge Simply top with strawberries, raspberries, crushed cashews and almond butter. Apple Cinnamon Crunch Porridge Top with batons of green apple, cinnamon powder, crushed walnuts, seeds and almond butter.
Scrambled Tofu on Toast When I was first told I had an intolerance to eggs I thought what am I going to eat for breakfast? No more scrambled eggs on toast?! One morning I went to a vegan caf in Australia and found scrambled tofu, I couldnt believe how much it looked and tasted like eggs. I now have my own recipe and you could fool anyone into thinking it is the real thing. I always use organic tofu because otherwise it can be packed full of nasty stuff.