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Meat Free Mondays: Meals For An Entire Day

Featured image:Lazy Cat Kitchen

Header image: Lauren Caris Cooks

Whether you’re vegan or not, eating a meat- free meal everyday or even once a week can do wonders. Both for the planet and yourself. Whilst I do follow a plant based diet, I do not judge others that do  not. I believe each to their own. What I think is important is that people know that vegan food can be delicious and not just lettuce leaves and bland food. So starting with this post I will be sharing a full vegan meal plan for a day every Monday. So that will be a breakfast, lunch and dinner meal that you can prepare.

I know by definition meat-free would entail just that, eating meat free. But why not opt to eat completely vegan for one day?

Bookmark and pin this so that you can always refer back to this post, be it a Monday or any day of the week!


Breakfast

French Toast

                                    Source: Wallflower Kitchen

The great thing about french toast is that it can be accompanied by various different toppings.

 Recipe

*This recipe is from Wallflower Kitchen

Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Servings 2

Ingredients

2 tbsp chickpea flour*

1 tsp ground cinnamon

1/2 tsp mixed spice or pumpkin pie spice mix

120 ml dairy-free milk

1 tsp vanilla extract

A pinch of salt

1 tbsp vegan butter or mild-flavoured oil

4 thick slices of soft bread white or wholegrain / gluten-free, if need

To serve

Maple syrup fruit, coconut yoghurt

Instructions

Whisk the chickpea flour, spices, milk, vanilla and salt together in a shallow container.
Gently heat the butter or oil in a skillet.
Dip a slice of the bread into the mixture and coat well on each side. Place in the skillet and fry on medium heat for a minute on each side until golden brown.
Repeat with the other slices.
Serve with fruit, syrup and yoghurt. Enjoy!

Recipe Notes

*Don’t worry this is SO easy to find! It’s sometimes called gram flour or besan flour and you can find it in most supermarkets (in the world food aisle), Asian markets or health food shops.


Lunch

Pumpkin Crostini With Rocket Pesto

                                    Source: Lazy Cat Kitchen 

Recipe

This recipe is from Lazy Cat Kitchen 

makes: 4 crostini

 

 

Ingredients

CROSTINI INGREDIENTS

4 slices of toasted bread ( sourdough bread)

½ cup hummus OR vegan ricotta

4 slices of butternut pumpkin / squash (sweet potato works well too!)

1 tbsp pine nuts, toasted on a pan

seeds of ½ pomegranate

olive oil

½ tsp chilli flakes OR Turkish pul biber

28 g rocket / 1 oz rocket / arugula

120 ml / ½ cup extra virgin olive oil

2 tbsp lemon juice

2 tbsp nutritional yeast

28 g / 1 oz walnuts, toasted on a pan

1 large garlic clove

pinch of sugar

¾-1 tsp salt, adjust to taste

black pepper, to taste

Method

Heat up the oven to 200° C / 390° F and line a baking tray with a piece of baking paper.

Wash butternut pumpkin / squash and cut into 1.25 mm / 0.5 ” slices. Brush them with olive oil, season with salt and bake for 30-40 mins in the preheated oven, flipping the slices to the other side half way through baking time. The pumpkin is ready once the flesh is soft and nicely caramelised on the outside.

Place dry rocket, garlic and toasted walnuts in a herb chopper with olive oil. Blitz into a fine pesto. Season with lemon juice, salt, pepper, a pinch of sugar and nutritional yeast.

Toast your bread slices, top with hummus or vegan ricotta and caramelised pumpkin slices. Season with black pepper, drizzle with rocket pesto and sprinkle with pomegranate seeds and toasted pine nuts.


Dinner

Vegan Gnocchi With Spinach & Tomatoes

                              Source: Vegan Heaven 

Recipe

*This recipe is from Vegan Heaven

Serves: 3

Prep time: 10 minutes

Cooking time: 5 minutes

Ingredients

For the gnocchi:

117.6 OZ (500 g) package store-bought gnocchi make sure to choose a vegan brand

4handful fresh spinach

2 tomatoes, diced

For the sauce:

1/2cup cashews (unsalted and not roasted)

2large cloves of garlic

3tablespoons nutritional yeast

2teaspoons white miso paste

1/2teaspoon salt

1teaspoon tapioca starch

1cup unsweetened almond milk

black pepper

Instructions
Prepare the gnocchi according to the instructions on the package. Place the spinach in a colander and drain the gnocchi over it (this is an easy trick to wilt fresh spinach).
Make the sauce: place all ingredients in a high speed blender and process until smooth.
Pour the sauce into a large pot and heat until it thickens up. Add the gnocchi, the spinach, and the diced tomatoes. Cook for another minute.

Dessert

Vegan Tiramisu 

Source: Nadia’s Healthy Kitchen

Recipe

*This recipe is from Nadia’s Healthy Kitchen

Serves: 8 

Ingredients:

For the sponge layer:

1 cup (150g) gluten-free flour
2/3 cup (100g) ground alonds
1 tsp baking powder
1/2 tsp salt
6 tbsp coconut oil, melted
6 tbsp maple syrup
1/2 cup (120ml) milk of choice
150ml strong coffee (I mixed 1.5 tbsp instant espresso in 150ml hot water)

For the cream layer:

396g Cauldron Original Tofu, drained
6 tbsp maple syrup
6 level tbsp almond butter
1/2 tsp instant espresso powder
2 tsp vanilla paste OR 3 tsp vanilla extract
1-2 tbsp milk of choice
Pinch of salt

Method:

Preheat your oven to 180°C (160°C fan assisted)/ 350°F
To make the sponge: mix the first 4 ingredients in a bowl, then pour in the oil, maple syrup and milk. Mix to combine.
Pour the batter into a lined 8″ square cake tin and bake for 15 minutes. Leave to cool completely.
To make the cream layer: First drain the tofu from as much liquid as possible.  The easiest way to do this is to break up the tofu into a nut milk bag/straining bag and squeeze out all the fluid. You can also use a muslin cloth.
Blend all the cream layer ingredients in a food processor until smooth.
To assemble: Use dessert rings to shape individual tiramisu’s*. Use one of the rings to cut out 4 rings from the sponge cake, and then carefully slice each circle in half horizontally. You will end up with 8 round sponge discs.
Place one of the discs back into the dessert ring, then drizzle on top 2-3 tsp of the brewed coffee. You need enough for the sponge to absorb, but make sure you don’t use too much otherwise the sponge will become too soft.
Top with a few teaspoons of the cream mixture, and then repeat the above step so you end up with two layers of sponge and 2 layers of cream.
Leave to chill in the fridge for 1-2 hours, then carefully remove the rings and top with a generous dusting of cocoa powder and cherries
Enjoy!

*If you don’t have dessert rings, simply crumble the sponge in glasses, drizzle with coffee, then top with a layer of the cream mixture. Repeat one more time so you end up with two layers of sponge and two layer of cream. Chill in the fridge for an hour then dust with cocoa and top with a cherry. Enjoy!


I hope that you enjoy these recipes and the Meat-free Monday Series. Be sure to subscribe to the blog to get new meat-free Monday recipes each week as well as much much more.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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