If that photo is enough to make you hungry, keep scrolling! In this blog post, Prerna will be sharing some of her favourite vegan food recipes and top tips. This blog will give you some great ideas for drinks, breakfast and lunch... keep an eye out for future posts covering dinner and snack recommendations!
Why vegan?
Firstly, I just want to add a bit of information about veganism (I will keep it short in order to get to the delicious recipes!). The British Dietetic Association and the American Academy of Nutrition and Dietetics note that a vegan diet is suitable for every age and stage of life. Some vegan diets have been linked with lower blood pressure and cholesterol as well as lower rates of heart disease, type 2 diabetes and some types of cancer. As well as positive for human health, veganism is sustainable for the environment. A plant-based diet only requires one third of the land needed to support meat- and dairy-based diets. Avoiding animal products is not just one of the simplest ways an individual can reduce the strain on food as well as other resources, it's one of the simplest ways to take a stand against inefficient food systems which disproportionately affect the poorest people all over the world. If you want to learn more about this issue, you can read an article here - and check out some of our other blogs on veganism!
Inspiration
So, let's begin with the best thing to refresh your body and soul. Here are a couple of delicious fruity beverages you can try - they're easy to make and can be stored for a long time (if you don't drink it all straight away, that is!)
Peach and Thyme Iced Tea
Now this one is for everyone who loves a nice cup of tea, but with a little bit of a punch! The recipe belongs to Pick Up Limes on Youtube - I highly recommend watching her videos if you are a newcomer to veganism!
We need: White or green tea bags (3-4 bags), peaches (6, ripe), thyme (3-4 sprigs), maple syrup (6 tbsp), lemons (3, juiced), ice cubes
Free from: nuts, gluten, sesame, soy, tree nuts
Recipe: Add the teabags into a large heatproof bowl or pan and add hot water (a little under boiling). Let the tea brew for 8-10 minutes (or longer if you like your tea bitter!) before you remove the teabags and set aside. Now let's make the syrup. Pit your peaches and roughly chop them, adding to a saucepan with your fresh thyme sprigs, the maple syrup and about a cup of water. Now let's boil! Once boiled, reduce the heat and simmer for about 20 minutes until the peaches are softened. Use a ladle to gently mash the peaches, and once they are mashed as much as possible, remove from the heat. Using a sieve to strain this mixture, add the syrup into your brewed tea. You can use the peach purée leftover in your sieve to make a smoothie with later! Now you can mix your tea and syrup mixture, adding the juice of your lemons. Now add some ice cubes and sit back and enjoy this delicious peach and thyme iced tea!
Jal-jeera
This is a delicious beverage that I grew up drinking. Its name comes from the words for 'water' (Jal) and 'cumin' (Jeera). This may be a new concept for some, but using cumin in drinks has a wealth of benefits as well as being very flavourful and refreshing!
We need: Coriander leaves (1/2 cup), ginger (1 piece), mint leaves (3-4), black salt (1 tsp), dried mango powder (1/2 tsp), roasted cumin powder (1/2 tsp), sugar (3 tbsp - or substitute for honey or syrup), lemon (1/2, juiced)
Free from: nuts, gluten, sesame, soy, tree nuts
Recipe: In a blender, add your coriander, ginger, mint leaves and a few tbsps of water. Blend this mixture as finely as possible. Add a cup or 2 of water and sieve this new mixture to filter out any remaining solids. Add your remaining ingredients and another couple of cups of water, giving it a nice mix. It's now ready! Serve chilled!
Breakfast
So, you're awake for the day and need to charge your body. I want to give you some quick recipes that aren't just avocado toast!
Sweet Potato Soup
This may seem an unusual choice for breakfast, but this hearty meal will warm you up and keep you filled throughout a busy morning! This fantastic recipe belongs to Rosie's Rabbit Food.
We need: Red chillies (3), olive/vegetable oil (1 tbsp), garlic (2 cloves, chopped), onion (1, chopped) ginger (1/2 tbsp, chopped), coconut milk (1 tin), vegetable stock (750ml), sweet potatoes (3, medium), lemongrass (1 stem)
Free from: nuts, gluten, sesame, soy, tree nuts
Recipe: Firstly, heat your oil in a pan and add your chillies, garlic, ginger and onion. Fry this on a high heat for a few minutes until golden brown. Then add your chopped sweet potatoes (leaving the skin on to prevent unnecessary waste!). Keep stirring and add your vegetable stock and your lemongrass stem. Simmer this mixture, taking out the lemongrass stick after 15 minutes. Keep stirring until your potato is softened. Then blend your mixture until smooth. Finally, add your tin of coconut milk to the mixture and simmer for a final ten minutes, stirring well. Voilà, your soup of the day is ready! Serve with some bread or croutons.
Hash Browns with Baked Marinated Tofu
This is the ultimate breakfast for when you have a bit more time in the kitchen! It's a recipe inspired by Pick Up Limes.
We need: Soy sauce (4 tbsp), maple syrup (2 tbsp), sriracha hot sauce (1 tbsp), tofu (250g). Potatoes (2, washed), onion (1, small), carrot (1, chopped), olive/vegetable oil (1 tbsp), plain flour (1 tbsp), garlic powder (1 tsp), ground cumin (1 tsp), pinch salt and pepper.
Free from: nuts, gluten, sesame, tree nuts
Recipe: For the marinated tofu, add your soy sauce, maple syrup and sriracha together and mix. Slice your tofu as thinly as possible and coat in your marinade. Set this aside for about 20 minutes to marinate. For the hash browns, take a grater and shred the potatoes. Sit these shreds in cold water for 10 minutes to remove excess starch. Preheat your oven to 200 Celsius (gas mark 6) and line 2 baking trays with greaseproof paper. Now grate your onion and carrot into a bowl before adding the rest of your ingredients. Drain the potatoes and use a paper/cloth towel to remove excess water before adding to the bowl. Stir the ingredients together and pack onto one baking tray as a flat cake. Add the tofu onto the other tray and place them both in the oven for about 20-25 minutes, flipping occasionally, until they are golden and crispy. Serve the tofu and hash brown with vegetables of your choice (my favourite is cherry tomatoes, garlic, spinach and sliced avocado... and a bit of hot sauce!)
Lunch
Feeling hungry yet? Let's dip straight into the recipes...
Spicy Hummus Pasta
This dish may not have the catchiest name, but it's one of the quickest and easiest lunches I've ever made! (Yep, this is my very own recipe!) You can mix and match with your favourite ingredients and quantities, this is just what I found delicious.
We need: Pasta (4 portions), butter/oil (2 tbsp), garlic (6 cloves, chopped), chilli flakes (4 tbsp), onion (2, chopped), tomato purée (3 tbsp), cajun powder (2 tbsp), salt (2 tsp), dairy-alternative plain yoghurt (4 tbsp), dairy-alternative milk (1/2 cup), spinach (approx 1 cup), spring onion (2 stems), hummus of choice
Free from: nuts, gluten, sesame, tree nuts
Recipe: Firstly, cook your pasta. In a separate pan, melt your butter/oil and add the garlic and chilli flakes. Sauté for a few minutes before adding the onion, frying until golden brown. Add your tomato purée and cook for another 5 minutes. Add your spices and mix well. Then drain your pasta and add it to the sauce, mixing well. Turn down the heat and add your yoghurt and milk. On a low heat, add a handful of spinach and some hummus. Once the spinach has cooked, take from the heat and serve! Garnish with some chopped spring onions for a delicious lunch!
Spinach Bhaji
This dish is the easiest spinach dish you can make! I added it because hey, I know you might have some spinach leftover from the pasta earlier. Also, I am frustrated with how many mainstream recipe websites show "Indian" vegetarian dishes which are often whitewashed or inauthentic versions of recipes I grew up with. I used the name bhaji because that is what it is - not just a curry, but rather a tastier version of a blanched spinach if you will!
We need: Spinach (1 whole packet; it shrinks!), onion (2, chopped), green chillies (4, depending on your spice tolerance!), oil (4 tbsp), pinch salt, turmeric powder (2 tsp), rice (2 cups, washed 3 times)
Free from: nuts, gluten, sesame, soy, tree nuts
Recipe: Firstly, wash your spinach and chop your onion and chillies. Heat the oil in a pan, adding the onion and sautéeing them until golden brown. Add salt to the onions to cook them a little faster! Then add your chillies, frying until cooked before adding the turmeric and the spinach. Let the spinach cook until it has shrunk entirely. For your rice, wash it three times before you either add it to your rice cooker or into a pan (adding water up until about the first line of your index finger). Add a pinch of salt and drizzle some oil, bringing to a boil before reducing the heat until the water has evaporated. Once the water has gone, put the lid on the pan and keep cooking for 4-5 minutes until the rice is fully cooked. Now, plate your rice and spinach together and enjoy! A great alternative to rice is paratha (a flatbread which you can find in Morrisons or Sainsbury's and is delicious when heated!)
That's it folks, I hope you enjoy your food and drinks. If you try and enjoy any of these recipes, do let us know in the comments below - or if you have any recipes of your own to recommend!
Author: Prerna
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