Recipe #82 Fried Courgette

Ingredients

1 medium zucchini

1 cup soy milk

1 cup plain flour

Salt and pepper 

Slice the courgette into thin slices. Mix the seasoning into the flour. Then coat the slices in soy milk followed by plain flour.

Fry for a couple of minutes in a pan with around 2 tablespoons of vegetable oil.

Recipe #74 Vegan Mac n Cheese

inspired by the Mac n Cheese recipe in "Mayim's Vegan Table"

Ingredients (2 people)

• 260 gr dry pasta
• 1 cup milk (soy or almond)
• 1 tablespoon of plain flour
• salt and pepper
• Nutritional yeast (about 4 teaspoons)
• 115 gr grated vegan cheese (such as violife pizza cheese)

Method

Cook the pasta according to the package instructions, drain the water.

In a small saucepan heat the soy milk. Sift in the flour and keep stirring; now add the nutritional yeast and when it starts to boil stir in gently the grated cheese.
Stir until it's bubbly - then season with salt and black pepper.

Stir the pasta into the sauce and serve

OR

Place the pasta into an oven proof dish, cover with the sauce, mix everything. Finish with an extra sprinkle of nutritional yeast or breadcrumbs.

Place this into the oven for about 15-20 minutes at 180oC or until it's golden and crispy on the top.

Almond Milk, make your own !

Check out on WikiHow

You'll need:

• 1.5 cups or 220 grams of raw almonds (unsalted, uncooked)
• 3 cups of spring water, plus water for soaking
• 1 vanilla bean; scoop out the seeds; alternatively, use 1/2 teaspoon vanilla essence or extract

1. Soak the almonds in water overnight. Do this for at least 8 hours, up to about 12 hours.
2. Blend the almonds in 4 cups of fresh spring or filtered water. Add the vanilla extract and continue blending until well mixed.
3. Sweeten to taste if desired. 
4. Strain. This is very important or you will be drinking almond pulp as well as the milk. Using something like a very fine strainer or sieve, or several layers of cheesecloth (muslin), pour the almond milk through the filter into a large bowl underneath. The filter will retain the almond pulp and the liquid will go through.
5. Store. Almond milk can be kept in the refrigerator for 4-7 days, covered. 

Recipe #25 Papaya and Kiwi Smoothie

Shopping list

• juice of 1/2 Lemon
• 1 papaya
• 1 banana
• 2 kiwis
• 1 tablespoon of chia seeds
• 200ml of nut or soy milk
• 1/2 cucumber

Method
recipe for 2 big glasses, for example as a substitute for a breakfast for 2 people.
Peel everything and place in chunks in a blender. Add the chia seeds and the milk and blend. If you want it a bit more liquid add 1/2 glass water or extra almond milk.

Bananas: good source of vit B6, potassium and fiber. A medium-size banana contains about 3 grams of total fiber. Fiber is a nutrient that helps regulate the speed of digestion.

Papaya: contains several unique protein-digesting enzymes including papain and chymopapain. These enzymes have been shown to help lower inflammation and to improve healing from burns. In addition, the antioxidant nutrients found in papaya, including vitamin C and beta-carotene, are also very good at reducing inflammation. Vitamin C and vitamin A, which is made in the body from the beta-carotene in papaya, are both needed for the proper function of a healthy immune system. Papaya may therefore be a healthy fruit choice for preventing such illnesses as recurrent ear infections, colds and flu.

Kiwi: high level of potassium (helps keep our electrolytes in balance by counteracting the effects of sodium), high vitamin C content along with other antioxidant compounds has been proven to boost the immune system and kiwis are a great source of fiber (prevents constipation and other intestinal problems.)

Cucumber: Cucumbers are 95 percent water, keeping the body hydrated while helping the body eliminate toxins. Cucumbers have most of the vitamins the body needs in a single day.  Cucumber are known to contain lariciresinol, pinoresinol, and secoisolariciresinol. These three lignans have a strong history of research in connection with reduced risk of several cancer types, including breast cancer, ovarian cancer, uterine cancer and prostate cancer. Due to its low calorie and high water content, cucumber is an ideal diet for people who are looking for weight loss. 

Recipe #21 Vegan Smoothie 200 calories

Shopping list

• 1 cup of almond milk
• 1 passion fruit
• 1 banana (you can cut 50 calories if you use only 1/2 banana)
• 3 stems with cranberries
• Juice of 1/2 lemon
• 100 gr of raspberries

Method
Place everything in the blender and mix for around 2-3 minutes.
Yummy and good for you! Packed with vitamin C, potassium, fiber and antioxidants, see below !

Bananas: good source of vit B6, potassium and fiber. A medium-size banana contains about 3 grams of total fiber. Fiber is a nutrient that helps regulate the speed of digestion.

Raspberries: great source for vit C and known for their Antioxidant and Anti-Inflammatory Benefits

Cranberries: have vitamin C and fiber, and are only 45 calories per cup. In disease-fighting antioxidants, cranberries outrank nearly every fruit and vegetable!

Passion fruit: contains high amounts of iron - around 20% of daily required value. Along with iron it is a rich source of Vitamin C - contains 50% of daily RDA value. Vitamin C increase the absorption capacity of iron. So it prevents loss of iron and increase the production of blood. 

Recipe #16 Kiwi, banana and passionfruit smoothie

Shopping list

• 1 peeled kiwi
• 1 passion fruit
• 1/2 mango
• Juice of 1/2 lemon
• 1 banana
• 150 ml -200ml of nut milk

Method

Blend it all together until it's smooth and serve.