Easy Vegan Breakfasts & Lunches: The Best Way to Eat Plant-Based Meals On the Go
192
Easy Vegan Breakfasts & Lunches: The Best Way to Eat Plant-Based Meals On the Go
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Overview
If you’re stumped for new ways to eat healthy with a busy schedule, Easy Vegan Breakfasts & Lunches proves it’s easier than you think.
Maya Sozer presents 80 plant-based recipes to help you save time and money by preparing your own breakfasts, lunches and mid-day snacks. They’re even better than pre-made café or packaged options, and surprisingly easy. When you only have a few minutes to spare, whip up Quinoa Porridge for breakfast or a delightful Sushi Bowl or Broccoli Waldorf Salad for lunch. When you’re headed out the door and need your meal to-go, you’ll love the Vanilla Sky Apple Pie Smoothie and a slice of fresh Banana Bread. Sprouted Green Lentil Patties for lunch are portable and keep you energized for hours. With just a little time to prep ingredients the night or weekend before, you can have gourmet-tasting meals all week long and healthy snacks for those afternoon pick-me-ups.
Maya draws on her diverse background and Mediterranean roots to bring you amazing flavors and approachable techniques, plus a dazzling photograph for every recipe. With Easy Vegan Breakfasts and Lunches, you can enjoy fresh, satisfying and delicious meals even during the busiest times of day.
Product Details
| ISBN-13: | 9781624142635 |
|---|---|
| Publisher: | Page Street Publishing |
| Publication date: | 08/23/2016 |
| Pages: | 192 |
| Sales rank: | 1,066,484 |
| Product dimensions: | 7.90(w) x 8.90(h) x 0.50(d) |
About the Author
Read an Excerpt
Easy Vegan Breakfasts & Lunches
The Best Way to Eat Plant-Based Meals On the Go
By Maya Sozer
Page Street Publishing Co.
Copyright © 2016 Maya SozerAll rights reserved.
ISBN: 978-1-62414-269-7
CHAPTER 1
QUICK BREAKFASTS
This one meal truly sets the tone for the rest of the day. I see breakfast as a quick, delicious and nutritious treat time. I want to start working already, but I also want to eat something that will make me start smiling and feeling good. Time being a prime asset in the morning, you need options. All of the recipes in this chapter are made to minimize your hands-on prep time. Some are thought of as quick put-together in the morning, with the possibility to take them on the go with you, if need be. Others are to be prepped the night before, so they are all ready to go in the morning. And yet some are for more relaxed mornings. They're all equally delicious.
SAUTÉED MUSHROOM AND AVOCADO QUESADILLAS
gluten-free
I often default to quesadillas when I am out of time, out of other options or pretty much whenever I can create any other excuse to make them. Yes, the name quesadilla may imply cheese, but my version, as always, is vegan. No cheese is needed when you can use hummus. Trust me on this. Hummus, cooked in a sandwich, tastes absolutely fantastic, and it will even do a decent job at holding the sandwich together. For faster mornings, the sautéed mushroom used in this recipe can be made ahead of time and stored in the fridge.
Serves 2
SAUTÉED MUSHROOMS
2 tbsp (28 ml) olive oil
3 shallots, thinly sliced
Salt and freshly ground black pepper
6 medium portobello mushrooms, thinly sliced
QUESADILLAS
4 tbsp (61 g) hummus
2 large tortillas
1 avocado, peeled, pitted and sliced
Fresh arugula
Heat the olive oil in a skillet over medium heat. Add the shallots and cook, stirring occasionally, until the shallots are translucent, about 3 minutes. Add salt and pepper to taste. Add the mushrooms and cook until most of the juice is reduced and the mushrooms turn golden brown. Spread 2 tablespoons (30 g) of the hummus over one side of a tortilla. Add half of the sautéed mushrooms over the hummus and fold the tortilla in half.
Cook both sides in a skillet until each side gets a nice crust with slightly charred spots (alternatively, cook in a panini maker). Repeat for the second quesadilla. After they are cooked, open the fold briefly to add the avocado slices and fresh arugula.
ALMOND BUTTER BLUEBERRY PANCAKES
Life is so much better with pancakes, particularly the healthy and fluffy ones like these without a single hint of blandness. This has an exciting flavor profile with a little nuttiness and playfully embedded blueberries that not only add to the yumminess, but also work so well visually and texturally.
Serves 2
DRY INGREDIENTS
1 cup (125 g) all-purpose flour
2 tsp (5 g) ground cinnamon
1 tsp (5 g) baking powder
½ tsp baking soda
Pinch of salt
WET INGREDIENTS
1 cup (235 ml) almond milk
1 tbsp (16 g) almond butter
2 tbsp (28 ml) maple syrup or agave nectar
1 tbsp (15 ml) pure vanilla extract
TO COOK
Coconut oil, for coating the pan
¾ cup (37 g) fresh or frozen blueberries
TO SERVE
Berries
Pure maple syrup
Mix the dry ingredients in a bowl and set aside.
Whisk the wet ingredients in a separate bowl, and combine with the dry ingredient mixture.
Heat some coconut oil in a pan over medium-low heat. When the oil is hot, add 2 tablespoons (28 ml) of the batter and add a few blueberries. Shape into a circle and cook each side for about 3 minutes, until you get a golden brown crust. Repeat with the rest of the batter.
Serve with additional berries and maple syrup, if desired.
GREEN VELVET SMOOTHIE
gluten-free
This is not a brain-freeze cold smoothie. It is a comfort smoothie, especially suited for chillier mornings. And it is utterly smooth to the point of being velvety. You will see what I mean by that. If you are not used to kale smoothies, no need to worry. The taste is an absolute treat, and it is a perfect option for getting started with green smoothies.
Serves 1
3 to 4 large kale leaves, stemmed
1 apple, cored
½ banana (can be frozen)
2 Medjool dates, pitted
1 tbsp (10 g) chia seeds
1 tbsp (16 g) peanut butter
1 cup (235 ml) cold almond milk
OPTIONAL TOPPINGS
Raspberries
Blueberries
Almond slices
Put all the ingredients in a high-speed blender and blend until smooth.
QUICK PARFAIT
gluten-free
Yes, parfait still exists in the vegan world, and it can easily be made at home. Instead of yogurt, I am using a strawberry vanilla cashew cream, and if there is any difference, it is for the better. This thing is TASTY!
Serves 2
1 cup (255 g) frozen strawberries
½ cup (70 g) raw cashews
¼ cup (60 ml) pure maple syrup
1 tsp (5 ml) pure vanilla extract
1 cup (100 g) vegan granola
Pomegranate seeds, for topping (optional)
Blend all the ingredients, except the granola and pomegranate seeds, in a high-speed blender until smooth. Assemble in cups by layering the cream and granola. Pomegranate seeds as decoration definitely adds to the look, texture and taste.
SALTED TAHINI SPREAD
gluten-free
Peanut butter is great, but tahini is tahini! Try spreading this salted sweet tahini goodness over your bagel or toast in the morning. You can get creative and add chocolate, fruits or jelly.
Makes 1 cup (240 g) spread
½ cup (120 g) tahini
¼ cup (60 ml) pure maple syrup
1 tsp (5 ml) pure vanilla extract
¼ cup (60 ml) almond milk
½ tsp salt
Blend all the ingredients in a blender until smooth.
DAY DREAM FRENCH TOAST
This vegan French toast is light and beautiful. This is a really good way to make use of the not-so-fresh-anymore bread — especially the firmer, artisan breads with a substantial crust, because those dry up way too quickly. For a faster start, you can make the batter ahead of time and keep it in the fridge overnight.
Serves 2
BATTER
1 cup (235 ml) almond milk
1 tsp (5 ml) pure vanilla extract
1 tbsp (15 ml) pure maple syrup
2 tbsp (8 g) arrowroot starch
1 tsp (3 g) ground cinnamon
¼ tsp ground nutmeg
1 tsp (5 ml) soy sauce
TO COOK
Coconut oil, for pan
4 slices day-old bagged vegan bread, sliced (firmer breads with a thick crust are
better)
BERRY SAUCE (OPTIONAL)
1 cup (145 g) fresh or frozen berries
3 tbsp (45 ml) pure maple syrup
GARNISH (OPTIONAL)
Powdered sugar
Put the batter ingredients in a large bowl and mix thoroughly. Coat a pan with coconut oil and place over medium heat. When the pan is hot (but not smoking!), dip each slice of bread in the batter and cook on both sides until they are slightly browned. Meanwhile, cook the berry sauce ingredients in a saucepan over medium-low heat for about 2 minutes. Plate the toast, drizzle with the berry sauce and sprinkle with powdered sugar, if you like. If you didn't go for the berry sauce, you can just use the good old maple syrup.
GOOD MORNING TIRAMISU
gluten-free
Sometimes there is a very good reason to wake up in the morning. And I love it when that reason is this tiramisu! This is not exactly the traditional tiramisu, rather, a lighter, portable version that is quickly prepared and served in a cup. There is no cooking or baking involved at all. Although it can be put together with little effort, this is thought of as a make-ahead recipe because it needs to stay in the fridge for a little while, preferably overnight. And that works perfectly for breakfast. Needless to say, it can be thoroughly enjoyed as a dessert anytime of the day.
Serves 3
LEMON CUSTARD LAYER
¾ cup (105 g) raw cashews
¾ cup (175 ml) full-fat coconut milk
1/3 cup (80 ml) pure maple syrup
1 tbsp (15 ml) freshly squeezed lemon juice
Zest of ½ lemon
1 tsp (5 ml) pure vanilla extract
COFFEE LAYER
1 cup (140 g) raw cashews
¼ cup (60 ml) almond milk
1/3 cup (80 ml) pure maple syrup
¼ cup (60 ml) brewed espresso, or 3 tsp (3 g) instant coffee mixed with ¼ cup (60
ml) hot water
3 tbsp (21 g) cacao powder
1 tbsp (15 ml) coconut oil, melted
1 tsp (5 ml) pure vanilla extract
BETWEEN THE TWO LAYERS
1 cup (100 g) vegan granola or crumbled vegan cookies
In batches, blend the lemon custard layer ingredients and the coffee layer ingredients separately in a high-speed blender. No need to clean the blender in between. In a glass or a dessert cup, stack the two layer fillings and the granola in the arrangement you like. Keep in the refrigerator for at least 4 hours or overnight before serving.
VANILLA SKY APPLE PIE SMOOTHIE
gluten-free
A frothy smoothie that feels like the best part of the fall season.
Serves 1 to 2
1 apple, cored
1 banana
1 cup (235 ml) almond milk
1 tbsp (16 g) peanut butter
1 tsp (5 ml) pure vanilla extract
¼ cup (20 g) rolled oats (certified gluten-free, if necessary)
Pinch of ground nutmeg (optional)
Apple slices for topping (optional)
1 tsp (2 g) ground cinnamon, plus more for garnish
Mix all the ingredients, except the extra cinnamon, in a high-speed blender. Transfer to a glass, optionally top with apple slices and sprinkle with ground cinnamon.
PEANUT BUTTER BANANA PANCAKES
You already know and love pancakes; I don't need to convince anybody about how great they are for breakfast. But what I will claim is that a 100 percent whole wheat, vegan version is absolutely delicious and super easy to make from scratch.
Serves 2
DRY INGREDIENTS
1 cup (130 g) whole wheat flour
2 tsp (5 g) ground cinnamon
1 tsp (5 g) baking powder
½ tsp baking soda
Pinch of salt
WET INGREDIENTS
1 cup (235 ml) almond milk
1 banana
1 tbsp (16 g) peanut butter
2 tbsp (28 ml) pure maple syrup or agave nectar
1 tbsp (15 ml) pure vanilla extract
TO COOK
Coconut oil, for pan
OPTIONAL TOPPINGS
Coconut cream
Pure maple syrup
Strawberry halves
Mix the dry ingredients in a bowl and set aside. Whisk the wet ingredients together, making sure the peanut butter and banana fully blend in. Combine the dry and wet ingredients. Put some coconut oil in a skillet over medium-low heat and when the oil is hot enough, put in 2 tablespoons (28 ml) of the batter.
Shape into a circle and cook for about 2 minutes on each side, or until you are happy with the crust. Repeat with the rest of the batter.
Optionally top with coconut cream, maple syrup and strawberries.
BANANA BREAD
This recipe is called a bread mostly due to the traditional naming. I view it as a cake, though. And I enjoy it as one. It is on the firmer side, lightly sweetened and moist but not mushy. The banana flavor is not overwhelming at all and the walnuts on top are an absolute treat.
Serves 4
1¼ cups (163 g) whole wheat flour
1 tsp (5 g) baking powder
½ tsp baking soda
Pinch of salt
2 ripe bananas
2 tbsp (28 ml) coconut oil, melted or olive oil (plus more for coating the pan)
½ cup (120 ml) pure maple syrup
1 tsp (5 ml) pure vanilla extract
1 tbsp (15 ml) dark rum (optional)
½ cup (60 g) roughly chopped walnuts
Oil, for pan
Preheat the oven to 350°F (175°C). Put all the dry ingredients, except the walnuts, in a bowl, mix and set aside. Put the bananas, coconut oil, maple syrup, vanilla and rum in a food processor and mix until puréed. Add the liquid and dry mixtures together and combine. Pour the batter into a lightly oiled 5 × 7-inch (13 × 18-cm) baking pan. Sprinkle the top of the batter with the walnuts. Bake for about 45 minutes. Keep an eye on it during baking and do the toothpick test (a toothpick inserted in the middle of the cake should come out clean) to judge when it is done.
CHOCOLATE TAHINI GRANOLA
gluten-free
A good, healthy granola is a must-have because it is so super versatile: Good for just grabbing a handful and snacking on, eating as a cereal with a plant-based milk, adding to fruit salads, making parfaits or using in desserts are just some of the immediate uses that come to mind. This version has a fun twist or two, using tahini and coconut oil.
Makes 4 cups (400 g) granola
¼ cup (60 ml) coconut oil, melted
¼ cup (60 g) tahini
¼ cup (60 ml) pure maple syrup or agave nectar
½ tsp salt
2 tbsp (14 g) cacao powder
1 tsp (2 g) ground cinnamon
3 cups (80 g) rolled oats (certified gluten-free, if necessary)
¼ cup (28 g) pecan pieces
SERVING SUGGESTIONS
Vegan yogurt
Almond milk
Cashew cream
Fresh berries
Preheat oven to 350°F (175°C). Mix the melted coconut oil, tahini, maple syrup, salt, cacao and cinnamon in a bowl, keeping the mixture warm and liquid. Add the oats and pecans and mix well. Spread the mixture evenly on a parchment paper–lined baking sheet and bake for 15 minutes. Stir with a spoon and bake for an additional 10 minutes. Let it cool and then store in an airtight container.
MATCHA ALMOND SMOOTHIE
gluten-free
There are mornings when I wake up feeling like a turtle, just wanting to stay in my shell or move very slowly when I have to. This superfood matcha smoothie is the precise cure that helps boost me into the day. It is loaded with a ton of nutrients, antioxidants and a bit of caffeine: the way to start the day right. Matcha is a high-grade, powdered green tea that is grown in the shade. The stems and veins of the tea leaves are also removed, resulting in a smooth taste and a higher concentration of the good stuff. Matcha is an ancient tradition, and it is easy to tell why when you taste and experience it.
Serves 1
1 banana, frozen
1 medium apple, cored
1 tbsp (16 g) almond butter
1 cup (235 ml) almond milk
¼ tsp matcha powder
2 Medjool dates, pitted
Various fresh fruits
Blend all the ingredients in a high-speed blender until smooth. Optionally serve with fresh fruits. Drink immediately.
STRAWBERRY PARFAIT POPSICLE
gluten-free
A popsicle for breakfast may seem odd, but it's a favorite of mine — especially in the summer. This same recipe can be turned into overnight granola (fridge, instead of freezer), or the strawberry cream can be used in a parfait if you like your granola to crunch. Basically, pick your favorite texture, and rest assured that it will be delicious.
Makes 4 to 6 pops
STRAWBERRY CASHEW CREAM
1 cup (255 g) frozen strawberries
½ cup (70 g) raw cashews
½ cup (120 ml) full-fat coconut milk
1/3 cup (80 ml) pure maple syrup
1 tsp (5 ml) pure vanilla extract
Pinch of salt
1 cup (100 g) vegan chocolate granola
Melted vegan chocolate (optional)
Blend all the strawberry cashew cream ingredients in a high-speed blender until all smooth and creamy. Transfer to a bowl and mix in the granola. Fill the Popsicle molds using a spoon. Keep in the freezer overnight. Optionally dip in melted chocolate before eating.
QUINOA PORRIDGE
gluten-free
A simple, warming, comforting porridge for when you need a little heat in your breakfast.
Serves 1 to 2
½ cup (87 g) uncooked quinoa
1 cup (235 ml) almond milk
2 tbsp (28 ml) coconut cream (optional)
½ tsp ground cinnamon
1½ tsp (8 ml) pure maple syrup (or more to taste)
1 tbsp (16 g) nut butter (optional)
OPTIONAL TOPPINGS
Fresh fruit
Candied pecans
Boil the quinoa in the almond milk and coconut cream (if using) until soft, about 15 minutes. Transfer to a bowl, add the cinnamon, maple syrup, nut butter and your favorite toppings. I love this topped with fresh fruits and/or candied pecans.
(Continues...)
Excerpted from Easy Vegan Breakfasts & Lunches by Maya Sozer. Copyright © 2016 Maya Sozer. Excerpted by permission of Page Street Publishing Co..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.
Table of Contents
Introduction 9
Quick Breakfasts 13
Sautéed Mushroom and Avocado Quesadillas 14
Almond Butter Blueberry Pancakes 17
Green Velvet Smoothie 18
Quick Parfait 21
Salted Tahini Spread 22
Day Dream French Toast 25
Good Morning Tiramisu 26
Vanilla Sky Apple Pie Smoothie 29
Peanut Butter Banana Pancakes 30
Banana Bread 33
Chocolate Tahini Granola 34
Matcha Almond Smoothie 37
Strawberry Parfait Popsicle 38
Quinoa Porridge 41
Blueberry Chia Overnight Oats 42
Pink Panther Smoothie 45
Cream of Spinach Pockets 46
Hazelnut Chocolate Spread 49
Chocolate Swirl Cake 50
Blueberry Chia Smoothie 53
Easy Lunch 55
Eggplant Quinoa Black Bean Burger 56
Curried Veggies 59
Make It Yours Creamy Veggie Soup 60
Better Not Squash Mac & Cheese 63
Curried Chickpea Tacos 64
Cozy Quinoa Lentil Minestrone 67
Cast-Iron Black Bean Loaf 68
Fettuccine Alfredo 71
Lentil Balls 72
Sprouted Green Lentil Patties 75
Tofu Taste Cubes 76
Sushi Bowl 79
Cauliflower Rice Stir-fry 80
Black Rice Peas 83
Coconut Curry Polenta with Sautéed Mushrooms 84
Green Lentil Burgers 87
Quinoa Walnut Burgers 88
Saucy Rice Stir-fry 91
Spicy Potato Leek Salad 92
Spicy Red Lentil Soup 95
Zucchini Fritters 96
Takeaway Sandwich 99
Tofu Étouttée 100
Kale Salad with Curry Dressing 103
Chana Masala 104
Kung Pao Chickpeas 107
Udon Noodles 108
Quick Bok Choy Mushroom Soup 111
Vegetable Gratin 112
Bite-Size Baked Tofu 115
Broccoli Waldorf Salad 116
Vegetable Paella 119
Easy Chili 120
Green Lentil and Sweet Potato Soup 123
Roasted Eggplant Salad 124
Red Lentil Dhal 127
Zucchini Boats 128
Smart Snacks 131
Crunch Time Chocolate Crispies 132
Mini Lemon Curd Tarts 135
Just Because Carrot Cake Bars 136
Raw Apple Pie Bars 139
Matcha Nana Ice Cream 140
Cauliflower Dip 143
Pickled Beets 144
Zucchini Carrot Spread 147
Beet Hummus 148
Muhammara 151
Spinach Mushroom Protein Dip 152
Basics 155
Coconut Whipped Cream 156
Fresh Cranberry Orange Relish 159
Custard Cream 160
Kale Mint Pesto 163
Lunch Saver Eggplant Cashew Sauce 164
Hot Tahini Curry Sauce 167
Peanut Butter Curry Sauce 168
OMG Fresh Dill Cheese 171
Miso Cheese Spread 172
Mustard 175
Tomato Confit 176
Red Bell Pepper Aioli 179
Acknowledgments 180
About the Author 181
Index 182