Method:
-
Preheat oven to 180 C/ 350 F
-
Combine all the dry ingredients in a bowl and mix well until combined.
-
Add all the wet ingredients and stir until combined.
-
Add in the mix-ins; shredded coconut, freeze-dried pineapple, nuts, and any others you like. Mix well.
-
Using an ice cream scoop, form the cookies and place on a parchment lined baking sheet.
-
Top each with a sprinkle of coconut sugar.
-
Bake for 22 minutes until golden.
To make the kiwi dipping sauce, combine the following ingredients in a blender:
-
2-3 tbsp coconut yoghurt
-
1 kiwi, quartered
-
2 tbsp of lemon juice
-
2 tbsp of maple syrup
-
A pinch of turmeric
-
A pinch of salt
-
1/4 cup of fresh pineapple (optional)
Blend until you get a smooth puree.
Into.Spring Week 2 Day 1
Tropical Breakfast Cookies + Kiwi Yoghurt Sauce
Makes 4-6 cookies
Ingredients:
Dry ingredients
-
50g coconut flour
-
50g all-purpose flour
-
50g rolled oats
-
1 tsp baking powder
-
1/4 tsp salt
-
2 tbsp granulated sugar
Wet ingredients:
-
1 tsp vanilla
-
3 tbsp juice from a kiwi or pineapple, or non-dairy milk of choice
-
1/4 cup of olive oil
Optional mix-ins:
-
40g shredded coconut (unsweetened)
-
40g freeze-dried pineapple
-
40g chopped almonds, macadamia nuts, or cashews
-
Coconut Palm Sugar or brown sugar
Method:
-
Combine all the ingredients in a bowl.
-
Using a spatula, mix well until you form a sticky chocolate dough. (Add a splash more milk if it's too dry or crumbly.)
-
Shape into a large flat chocolate bar and pop in the freezer for 15 min
-
Slice into truffles and dust with cocoa powder.
​​Ingredients:
-
30g olive oil
-
60g cocoa powder
-
1/2 tsp espresso powder or vanilla essence
-
3 tbsp of non-dairy milk
-
2 tbsp granulated sugar or sweetener of choice
-
Handful of sliced almonds or nuts of choice
Cocoa Truffles
Makes 10-12 truffles
Method:
-
Rinse the lentils until the water runs clear.
-
Optionally, to cut down on the cooking time, soak the lentils in water for 30 minutes.
-
Add the lentils to a large saucepan along with 3 cups of water. Bring to a boil and then simmer uncovered until the lentils are cooked (around 20 minutes).
Coconut Green Beans + Dal + Quinoa
+ Date Chutney
Serves 3-4
Dal (yellow lentils):
Ingredients:
-
1 cup yellow lentils, dry (moong dal)
-
3 cups water
-
2 tbsp olive oil
-
1 medium onion, diced
-
4-6 garlic cloves, diced
-
1/2 tsp cumin (seeds or powder)
-
1-2 red or green chilies (chopped)
-
1 medium tomato, diced
-
1/2 tsp turmeric
-
1/4-1/2 tsp chili powder (optional)
-
Chopped cilantro (optional)
While the lentils are cooking, make the spice mixture. [You can also start on the green beans.]
-
Heat 2 tbsp of olive oil and sauté the onion and garlic, cumin, and chili for a few minutes until tender and fragrant.
-
Add the tomatoes and turmeric and, optionally, chili powder for extra spice. Sauté for a few more minutes.
-
Once the lentils are cooked, add in the spice mixture and stir gently.
-
Top the dal with cilantro and a squeeze of lemon.
Coconut Green Beans
Ingredients: ​
-
1 medium onion, diced
-
4-6 cloves of garlic, minced
-
1-2 green chilis, chopped
-
1 pound of green beans, diced
-
1/4 tsp turmeric
-
5 tbsp cup of unsweetened grated or shredded coconut
Avocado and red onion salad (optional)
In a bowl, mix 1 sliced avocado with 1/2 a thinly sliced red onion. Season with salt and pepper and a squeeze of lemon.​
Method:
-
Heat 2 tbsp of olive oil on a pan.
-
Sauté the onions, garlic and green chilis until tender. Season with salt and pepper.
-
Add the green beans and turmeric and sauté lightly for a few minutes.
-
Reduce the heat, cover the pan, and let the beans cook for 5 more minutes until tender, stirring halfway.
-
Add the grated coconut, mix, and sauté for another 2 minutes. Season with salt and pepper.
Homemade Date Chutney:
Ingredients: ​
-
1 cup dates, pitted, chopped
-
1 tbsp of fresh ginger
-
1 tbsp lemon juice or vinegar
-
1/2 tsp chili powder
-
1 tsp sumac (optional)
-
1/2 tsp cumin powder
-
Optional add-ins: orange peel, clove or cinnamon powder, tamarind
Makes 10-12 servings
Store extra in an airtight container and store extra in the fridge for 72 hours or in the freezer for up to a month.
Date chutney can also be used as a spread in sandwiches and wraps, or to add sweetness to a curry or a stir-fry.
Method: ​
-
Boil the dates in 2 cups of water until softened (~8 min)
-
Once soft, take off the heat, and save the date water. Let the dates and the water cool; add 1 ice cube to speed up the process.
-
Add the dates to a blender with 1 cup of the date water and 1 tbsp of fresh ginger. Blend until a smooth puree. If it's too thick, add 1/2-1 more cup of the date water.
-
Add the date puree back to a saucepan and bring to a boil, stirring gently.
-
Add lemon juice, chili powder, sumac and cumin and any other add-ins you prefer. Optionally, for texture, thinly slice a whole date and mix it into the chutney.
-
Cook for a few more minutes. Season to taste.
To serve:
In a bowl, serve your choice of carbs (e.g quinoa with peas).
Top with a few tablespoons of dal, a portion of green beans, the avocado red onion salad, and 1-2 tbsp of date chutney.
Into.Spring Week 2 Day 2
To Serve:
-
Fill two corn tortillas with 2-4 tbsp of leftover dal (yellow lentils).
-
Top with the radish pico de gallo salad and a sprinkle of dried oregano
Tortillas with Lentils
+ Radish Pico De Gallo
A fragrant and nutritious Indian-Latin fusion plant based breakfast to begin your day; this recipe uses leftover dal from yesterday.
Scroll up for the recipe.
Serves 2
For the radish pico de gallo salad, combine the following ingredients in a bowl.
-
1 small tomato, diced
-
1/4 red onion, thinly sliced
-
1-2 jalapeño, seeds removed, diced (optional)
-
1 tbsp lime or lemon juice
-
2 tsps olive oil
-
2 tbsp of chopped cilantro (optional)
-
4-6 radishes, thinly sliced
-
A handful of kale, chopped finely
Mix and season with salt and pepper
Vitamin K Fruit Bowl + Coconut Condensed Milk
Homemade Coconut Condensed Milk
(or Quick Coconut Sauce)
​​​A perfectly sweet non-dairy topping for desserts, yogurt bowls, and fruit salads.
Makes 12-14 servings (1 serving = 2 tbsp) of condensed milk or 5-6 servings of coconut sauce.
Store in the fridge in an airtight container.
Consume coconut condensed milk within 4-5 days. Consume coconut sauce within 2-3 days.
Ingredients:
-
1 can (370g) coconut milk (full-fat)
-
1/3 cup of white sugar or powdered sweetener of choice OR 2-3 tbsp white sugar if making a quick coconut sauce
-
Pinch of salt
-
Splash of vanilla
Method:
-
Add the coconut milk and sugar to a saucepan.
-
Heat on medium heat until the sugar is dissolved.
-
For a quick and light coconut milk sauce, simmer for 5-10 minutes until it slightly thickens.
-
For a traditionally sticky condensed milk, simmer for 40 minutes, stirring every few minutes until it reduces and thickens. When it can thickly coat the back of a spoon, it's done.
-
Once satisfied with the consistency, turn of the heat and let the coconut sauce/condensed milk cool. It may thicken some more.
Vitamin K Fruit Bowl (Serves 1)
Serve a handful of sliced grapes, 1 sliced kiwi, and 1 sliced banana in a bowl.
Top with a handful of nuts, and drizzle with 2 tbsp of the coconut condensed milk or 1/4 cup of coconut sauce.
Method:
-
Cook the potatoes and, optionally garlic cloves, in salted boiling water for about 10 minutes.
-
After ten minutes, add the cauliflower and cook for 8-10 more minutes until soft and tender. (Meanwhile, make the mushrooms - see below)
-
Once fully cooked, save 2 tablespoon of the salted water and drain the rest.
-
In a bowl, mash the cauliflower, potatoes, and garlic cloves until smooth. Add the salted water, 1-2 tsp of garlic powder, and 2 tbsp of olive oil.
-
Season with salt and pepper.
Sautéed Mushrooms Over Mash + Kale Caesar Salad
Serves 2-3
Ingredients:
-
400g cauliflower florets
-
300g potatoes, cut into chunks
-
2-3 garlic cloves (optional)
-
1-2 tsp garlic powder (for extra flavor)
-
Olive oil
-
4 cups of mushrooms of choice (shiitake/ button/ oyster), chopped into 1-2 inch pieces
-
1/2 red onion, thinly sliced
-
5 cloves of garlic, crushed
-
1 tsp maple syrup or brown sugar or homemade date chutney (see recipe above)
-
1 tsp soy sauce
-
1/4 cup stock or broth of choice
-
1 tsp dried herbs of choice (thyme/ oregano/ rosemary/ italian seasoning) ​​
-
Balsamic vinegar
-
6 radishes, halved, and 1 slice of sourdough bread, cubed for croutons (optional)
-
Make the mushrooms: In a dry pan, add the mushrooms and let them sear for a few minutes over medium heat and develop a light crust.
-
Slowly stir the mushrooms as they start to release their liquid.
-
Once browned, add 1 tbsp of olive oil and sauté for about a minute until golden and crispy. Serve onto a plate and lightly season with salt and pepper. Set aside.
-
In the same pan, add 1 tbsp of olive oil, the onions and garlic, and sauté until tender. Season with salt and pepper.
-
Add 1 tsp of maple syrup or brown sugar or date chutney and sauté until onions are caramelized.
-
Add 1 tsp of soy sauce (won’t taste it) and 1/4 cup of stock or water and 1 tsp dried herbs of choice.
-
Cook for a few more minutes or until the liquid is reduced.
-
Add a splash of balsamic vinegar and add season with salt and pepper. Add the mushrooms to the carmelized onions and mix gently. Serve onto a plate.
-
In the same pan, fry the radishes and sourdough in 1/2 tbsp of olive oil for a few minutes until golden.
​
Kale Caesar salad:
In a bowl, combine the following ingredients to make a vegan caesar salad dressing:
-
2 tbsp of homemade garlic sauce (recipe in Week 1 Day 1)
-
1 tsp mustard
-
2 tsp nutritional yeast
-
2 tbsp lemon juice
-
Freshly cracked black pepper
Toss a large bunch of kale with the dressing and top with the radishes and croutons from above.
For a light dairy option, sprinkle over a tiny bit (<10g) of shaved parmesan.
To Serve:
Plate the cauliflower mash and top with the sautéed mushrooms and onions.
Garnish with chopped parsley. Serve with the Kale Caesar salad.
Into.Spring Week 2 Day 3
Tahini Seed Oat Bowl + Kale Smoothie
​Ingredients:
-
100g of kale
-
2 celery stalks, chopped big
-
2 medium cucumbers, chopped big
-
A handful of green grapes
-
2 cups (16 oz) of cold water
-
Squeeze of 1/2 lemon or lime
Optional:
-
1/2 knob of ginger, peeled
-
1 scoop of wheatgrass powder
Method: ​
-
In a high speed blender, blend the kale, celery, cucumber, and grapes, cold water lemon or lime juice for about 50 seconds or until smooth.
Kale Smoothie
Serves 2 ​
-
Add a little more water if it gets too chunky.
-
​Optionally, add the fresh ginger, and wheatgrass powder. Blend for another 50 seconds.
-
If the consistency still isn't smooth enough, add another cup of cold water and blend for 10 seconds.
-
Serve over ice.
​
​
​
​
​
​
​
​
​
Tahini Seed Oat Bowl
Ingredients:
-
4 tbsp of rolled oats
-
1/4 cup non dairy milk or water
-
1 tbsp tahini, melted
-
1 tbsp nut or seed butter of choice, melted
-
2 tsp maple syrup or honey
-
Sliced fruits of choice (e.g strawberries, bananas, kiwis)
-
2 tbsp seeds of choice (e.g chia, ground flax, sunflower, sesame seeds) and/or chopped nuts (e.g almonds, walnuts, cashews) ​​​​​​​​​
Method:
-
Prepare your oats how you normally do. For a quick and easy version, combine 4 tbsp of oats with 1/4 cup of non dairy milk or water in a small bowl and microwave for a minute.
-
In a separate bowl, mix 1 tbsp tahini, 1 tbsp nut/seed butter of choice, and 2 tsp of maple syrup or honey until combined. Microwave for 20 seconds to melt if necessary.
-
Pour the tahini mixture onto to the cooked oats.
-
Top with fruits, seeds, and nuts of choice. ​​​​​​​​​
Frozen Sour
Grapes + Kiwis
-
In a bowl, combine kiwi slices and a handful of grapes.
-
Sprinkle with 2 tsp of sugar of choice, and the juice of of 1 lemon.
-
Freeze for at least 2 hours.
-
Enjoy frozen.
Method:
-
Make the mushroom batter: mix the cornstarch, garlic powder and water until smooth. Add 1/4 tsp salt and 1/4 tsp pepper. The batter should be thick enough to coat but not too runny. Add a splash more water or a teaspoon more cornstarch if necessary.
-
Pat the mushroom slices dry, and drop them into the batter, coating them evenly.
-
In a pan, heat 3 tbsp of olive oil to medium high.
Crispy Soy Garlic Mushrooms
+ Sesame Green Beans
+ Cauliflower Rice
Serves 2-3
Ingredients:
Crispy Mushrooms
-
2 cups of button mushrooms - thickly sliced
-
3-4 tbsp cornstarch
-
1-2 tsp garlic powder
-
2-3 tbsp water
-
Olive oil
Soy Garlic Sauce:
-
2 tbsp soy sauce
-
2 tsp brown sugar
-
4 garlic cloves, diced
-
1 tsp apple cider vinegar
-
chili flakes or sriracha (optional)
-
Green onions (for garnishing)
-
Fry the mushrooms in the olive oil until golden and crispy, adding a touch more oil if it becomes too dry.
-
In a separate bowl, mix all the Soy Garlic sauce ingredients.
-
Once the mushrooms are fried and crispy, add the sauce to the mushrooms, and stir-fry for a minute until completely coated.
-
Serve and top with green onions.
Cauliflower rice:​
-
Chop a medium cauliflower into small florets.
-
Transfer into a food processor and pulse until you get rice-sized pieces.
-
Sauté the cauliflower rice in 1-2 tsp olive oil over medium heat for 5–7 minutes until tender. Season with salt and pepper.
To create a rice dome shape on your plate, place the hot cooked cauliflower rice into a small bowl and pack it firmly with the back of the spoon. Invert the bowl onto a plate and lift up gently, revealing the rice dome.
Sesame Green Beans
Ingredients:
-
4 garlic cloves, minced
-
1 bunch of green beans, trimmed
-
2 tbsp soy sauce
-
1 tsp honey
-
1 tsp sesame oil
-
Sesame seeds (optional)
​Method:
-
Heat 1 tbsp of olive oil in a pan. Add the minced garlic and cook for a minute until fragrant.
-
Add the green beans and a splash of water. Season with pepper and stir for a few minutes until tender.
-
Add the soy sauce and honey, and mix until combined.
-
Drizzle sesame oil and top with sesame seeds.
-
Serve the green beans alongside the garlic mushrooms and cauliflower rice or quinoa.
Into.Spring Week 2 Day 4
Pea & Avocado Toast
1 serving
Ingredients:
-
2 slices of bread of choice (e.g whole wheat sourdough)
-
1 garlic clove (optional)
-
4 tbsp of frozen peas or edamame, defrosted and patted dry
-
any leftover green beans, chopped small
-
1 tsp fresh herbs of choice, chopped (parsley, cilantro, mint, or dill)
-
1/2 avocado
-
Toppings: chili oil, tahini, spring onions, red pepper flakes
Method:
-
In a pan, heat 2 tsp of olive oil and lightly toast 2 slices of bread until crispy. Optionally, rub 1 clove of garlic on the bread for extra flavor. Set aside the bread.
-
In the same pan, add 4 tbsp of peas or edamame and any leftover green beans and sauté until soft on the inside with a crisp exterior. Season with salt and pepper, and herbs of choice.
-
Spread 1/4 an avocado on each slice of toast. Top with the sautéed peas and green beans.
-
Drizzle with chili oil and/or tahini and garnish with spring onion or more herbs.
Pan-Fried Bananas
+ Chocolate Berry
Dipping Sauce
Serves 1-2
-
To make the batter, combine 30g oat or all-purpose flour, 10g corn starch, 1/4 cup of water. (Add a splash more water if it’s too thick.)
-
Slice one or two bananas into thick coins.
-
Coat each piece in the batter.
-
Heat 1 tbsp of olive oil in a frying pan, and pan fry the bananas on high until golden.
-
Lightly dust with powdered sugar
-
For the dipping sauce, combine 20g of melted dark chocolate with 2 tsp of olive oil and 2 tsp of maple syrup. Mix well.
-
In another bowl, microwave 1/4 cup of frozen berries for a minute or until defrosted and saucy. Optionally, add 1 tsp of organic strawberry jam for extra sweetness.
-
Add the saucy berries to the chocolate sauce and mix well until smooth.
-
Serve alongside the pan-fried bananas.
Method:
-
Preheat oven to 400 F/ 200 C
-
Toss the radishes with the herbs, olive oil, and season with salt and pepper.
-
Bake the radishes for 20-30 minutes or until they resemble crispy roasted potatoes.
(While the radishes are baking, prepare the green bean salad and the lentil soup)
Levantine Lentil Soup + French Green Bean Salad
Serves 2-3
French Green Bean Salad
Ingredients:
-
5-6 radishes, quartered
-
1-2 tsp of herbs of choice (thyme, oregano, basil and/or rosemary)
-
1 tbsp olive oil
-
1 pound of green beans, trimmed
-
1/2 red apple, diced (optional)
-
1/2 red onion, julienned
-
5-8 olives, halved ​
To make the vinaigrette, combine:
-
2 tsp mustard
-
2 cloves garlic, minced
-
1 tsp balsamic vinegar
-
1 tbsp olive oil
-
1 tsp capers (optional)
-
On the stovetop, cook the green beans in boiling water for 5 minutes or until tender.
-
Optionally, blanch them for a minute in an ice bath to stop the cooking process and keep them crisp.
-
Place the cooked green beans in a large salad bowl and season with salt and pepper.
-
Add the roasted radishes, red apples, red onion, and olives and toss.
-
Dress the salad with the vinaigrette, toss, and serve alongside the lentil soup:
Levantine Lentil Soup
Ingredients:
-
Olive oil
-
1 medium onion, diced
-
5-7 cloves of garlic, crushed
-
1/2 tsp cumin
-
A pinch of turmeric
-
1/2 tsp cinnamon
-
100g carrots, diced small
-
6 cups of stock of choice
-
1 1/2 cups red or yellow lentils, rinsed until the water is clear
-
1/2 lemon
Method:
-
In a stock pot, heat 2 tbsp of olive oil and sauté the onion and garlic until fragrant. Season with salt.
-
Mix in the cumin, turmeric, and cinnamon.
-
Add the carrots and sauté for a few minutes.
-
Add your stock of choice and the lentils and bring to a boil, then simmer until the lentils are tender, about 20 minutes. Season to taste.
-
Once the lentils are cooked, remove off the heat and blend the soup with an immersion blender OR let the soup cool slightly and blend in a food processor until smooth.
-
Add in the juice of half a lemon. Top with freshly cracked pepper and a drizzle of olive oil.