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Go Vegan!

Try going vegan for just two weeks or even 30 days! Ideas and recipes are provided below, so you have no excuse not to try it!

Why??

  • Meat and dairy production is responsible for 60% of agriculture's greenhouse gas emissions. Veganism helps challenge climate change.

  • The vegan diet reduces the risk of heart disease and type two diabetes. It contains less saturated fat, more fiber, folate, vitamin C, vitamin E, potassium, and magnesium than the non-vegan diet. Vegans are often found with lower cholesterol levels and lower blood pressure than the average non-vegans.

  • While vegan alternatives such as store-bought vegan cheese and meat products tend to be more expensive than real meats and cheeses, the vegan diet is a much cheaper alternative if the alternatives are made at home. Animal protein sources are far more expensive than plant-based protein sources such as beans and tofu.

  • By consuming plants directly rather than eating the animals that have eaten those plants, energy, and water is saved. Feeding and breeding the animals that humankind consumes creates a lot of built-up land in the form of farmland. Farmlands need a lot of effort, money, energy, and water to tend them. This could be reduced significantly as a result of the vegan diet.

What are some protein sources in a vegan diet?

  • nuts

  • tofu

  • beans

  • chickpeas

  • lentils

Ideas and Recipes

Breakfast

Cinnamon Mug Cake

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Ingredients

  • 3 1/2 tablespoons almond flour

  • 1/8 teaspoon baking powder

  • pinch of baking soda

  • 1 teaspoon cinnamon

  • 2 tablespoon plant-based milk

  • 1 - 1 1/2 teaspoons maple syrup

Instructions

  • Mix all the dry ingredients in a ramekin or mug

  • Mix in the milk and maple syrup.

  • Microwave for 1 1/2 to 2 minutes until it is ready to eat. Enjoy!

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Ingredients

  • 1/4 cup chickpea flour

  • 1/3 cup plant-based milk

  • 1 teaspoon apple cider vinegar

  • 1/4 cup vegetables of choice (broccoli, tomato, spinach, etc.)

  • 1 teaspoon ground chia or flax seeds optional

  • salt and pepper to taste

Instructions

  • Mix everything except for the vegetables and let the batter sit.

  • Saute the diced vegetable on a pan for 3 - 5 minutes over medium heat.

  • Add the vegetables to the omelet batter, pour it into a greased pan over medium heat, and cover it with a lid.

  • After about 3 minutes, or until the edges and top are not wet, flip the omelet and let it cook in the pan for 3 -5 minutes.

  • When it looks completely cooked, take the omelet off of the pan and top with whatever you like. Enjoy!

Chickpea Omlet

Oatmeal

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Ingredients

  • 1 cup of rolled oats

  • 1 tablespoon of chia seeds optional

  • 1/2 cup water

  • 1/2 cup plant-based milk

  • 1/2 cup fruits (berries, apples, peaches, etc.)

Instructions

  • Add 1 tablespoon of the water to the chia seeds and let it soak in the fridge for at least 5 minutes

  • Mix together the oats, water, and milk and microwave for 30 seconds. 

  • Add in the chia seeds and fruits, then microwave for another 1 - 2 minutes. Enjoy!

Notes

  • You can try many variations, such as peanut butter and apples, apple cinnamon, peaches, and brown sugar, peanut butter banana, etc. 

Main Meals

Cooked Chickpea Salad

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Ingredients

  • 3 cups cooked chickpeas

  • 1 cup chopped parsley

  • 1 chopped pepper

  • 2 chopped carrots

  • 1 chopped squash

  • 1 cup cooked quinoa

  • 2 tablespoons lime juice 

  • salt to taste

Instructions

  • Saute the chopped pepper, carrots, and squash over medium heat for about 3 minutes or until the vegetables are semi-cooked.

  • Mix in the rest of the ingrediuents, then cover the pot and switch to low heat for a few minutes or until it is cooked to taste.

  • Enjoy!

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Ingredients

  • 3 cups chickpea flour

  • 2 1/2 cups almond flour

  • 2 1/2 tablespoons baking powder

  • 3 1/2 cups water

Instructions

  • Preheat the oven to 450° F and prepare a greased 9 by 5-inch loaf pan.

  • Mix all the dry ingredients together.

  • Mixin the water then pour it into the greased pan.

  • Put it in the oven to bake for 40 to 45 minutes.

  • Take it out of the oven and let it cool completely before taking it out of the pan.

  • Cut and serve with any sandwich filling. Enjoy!

Sandwich Bread

Dhal

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Ingredients

  • 3 cups cooked lentils

  • 2 cups chopped spinach

  • 1 chopped tomato

  • 1 chopped onion

  • 1 tsp ginger paste and garlic paste

  • pinch of turmeric

  • salt to taste

  • 2 tbsp neutral oil

  • chilli powder to taste

Instructions

  • Add in the oil, turmeric, ginger and garlic pastes, and opinion into a pot and saute over medium heat for 2 minutes.

  • Add in the rest of the ingredients and cook for a few more minutes.

  • Serve with rice, naan, roti, or quinoa. Enjoy!

Desserts

Brownies

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Ingredients

  • 2 over-ripe bananas

  • 1/2 cup plant based milk (almond, soy, oat, etc.)

  • 1/3 cup nut butter

  • 3/4 cup cocoa powder

  • 1 cup almond flour

  • 1/2 teaspoon baking soda 

  • chocolate chips to taste

Instructions

  • Preheat the oven to 350° F.

  • Mash up the bananas.

  • Mix together all the ingredients. 

  • Pour the batter into a greased 8-by-8-inch brownie pan.

  • Bake in the oven for about 40 minutes.

  • Let it cool for 10 minutes before cutting and serving. Enjoy!

Apple Fritter Donuts

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Ingredients

  • 1 1/2 cup almond flour

  • 2/3 cup tapioca flour

  • 1 1/2 teaspoon baking soda

  • 2  teaspoons cinnamon

  • 1/8 teaspoon nutmeg

  • 2/3 cup apple sauce

  • 2 tablespoons maple syrup

  • 2 tablespoons olive oil (or avocado oil)

  • 1 tablespoon apple cider vinegar

  • 2 teaspoons vanilla extract

  • 1 tablespoon lemon juice

Instructions​

  • Preheat the oven to 350° F.

  • Mix together all the dry ingredients.

  • Mix together the dry ingredients. Then combine the 2 mixtures together.

  • Spoon into a greased donut pan and place in the oven for 20 minutes.

  • Take out of the oven and cool them for 10 minutes. Then take the donuts out of the pan and place them up-side-down on to a baking tray to broil for a few minutes.

  • Take out of the oven and cool them for 10 minutes. Enjoy!

Cookie Dough

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Ingredients

  • 1/2 cup almond flour

  • 2 tablespoons maple syrup

  • 3 tablespoons nut butter of choice (peanut, almond, cashew, mixed nuts, and seeds, etc.)

  • chocolate chips to taste

Instructions

  • Mix the nut butter, maple syrup, and almond flour together. Incorporate the chocolate chips.

  • Knead into little balls and place them on a plate or tray.

  • Freeze for at least 20 minutes. Enjoy!

Notes

  • You can convert this recipe into a brownie dough recipe by adding 4 tablespoons of cocoa powder and a tablespoon of nut butter. 

For more recipes: 

• @thetastyk1
• @Bosh
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