Newbie

[Mjk412]

Hey Everyone. I am new to eating vegan. I want to stick with a whole foods plant-based diet. However, I’m going crazy my mind trying to figure out things i want to eat, and what foods to put together so I can get the best nutrients. It’s actually stressing me out. I want to have three balanced meals a day breakfast lunch and dinner. Can someone point me in the right direction, recommend some recipes for a daily eating guide, or a book

 

[Mark Mywordz]

Can someone point me in the right direction, recommend some recipes for a daily eating guide, or a book

Here's what I do Mjk.
VEGAN MEALS 3 main meals include beans, grains and fruit.
Breakfast: muesli or porridge with nuts, flax seeds, cinnamon, berries, orange. OR Beans on toast with mushrooms, spinach and fried tomatoes + 1 orange
Lunch: hummus, bread/corn wrap, lettuce, ruccula, tomatoes, beetroot, soy yoghurt with banana or apple
Dinner: Veg curry/spagbol/Cajun Vegan Chilli with ¼ tsp turmeric, pepper, beans, broccoli, spinach, kale, fruit and rice pudding.
Snacks: 3 handfuls of pistachios, dried fruit, raw carrots
RECIPES for DINNER:
Cajun Vegan Chilli Serves 6 190 calories each 3 Tbs olive oil 2 red onions, 3 mixed peppers, 1-2 courgette, 1 large aubergine,
4-6 tsp Cajun spice mix, 800g tin tomatoes, 400gm tin kidney beans, drained (= 100 gms beans!) 250g -300g bag of young spinach

Put olive oil, diced red onions, mixed peppers, courgettes, large aubergine and Cajun spice mix in a large saucepan.Cook over a medium heat for about 10 mins. Add tomatoes and kidney beans and simmer for a further 15 mins. Finally, stir through spinach.

Cajun Spice Mix 2 tsp salt 1 tsp cayenne 1 tsp paprika

1 tsp black pepper 1 tsp oregano



Veg Curry 2 onions 6 cloves garlic 1 tsp olive oil ,curry pdr, 800g tomatoes, 1 x 300g aubergine, 1 red pepper,large 1 green pepper 1 courgette, water. Serve with bean mash.

Skinny spag bol 2 cups TVP 3 cups veg stock OR (boiling water + 3 Oxo cubes)

2 tsp Marmite Salt and pepper 2 large onions, diced 6 garlic cloves, crushed 4 celery sticks, diced 2 red peppers, diced 400g mushrooms, 1 tsp mixed herbs 1 tsp mixed spice 2 x 800g tins tomatoes chopped 6 tbsp tomato purée 1 or 2 courgettes

Rehydrate TVP in veg stock and Marmite, s+p.

Add onion, garlic, celery and pepper to the pan and cook gently for 2-3 mins until softened.

Add all other ingredients and bring to boil. Cover and simmer, stirring occasionally, 30 mins. Serve with bean mash.

Jeannie’s Soup 1 parsnip, 1 large onion, 1 large carrot, broccoli – 1 shop bought bunch, 2 medium potatoes (1 sliced, 1 cubed), 4 oz mushrooms, handful red lentils, 1 tin chickpeas, bouquet garni (parsley, thyme, bay leaf), 1 stock cube, 1½ - 2 pints water, marmite Chop it all up and cook for 20-30 minutes. Serve with bean mash.

Briam 2 medium onions, 4 bulbs of garlic, 4 or 5 medium potatoes, 1 or 2 courgettes, 2 large green or red bell peppers, 4 or 5 medium tomatoes, 2 carrots and/or parsnips, Paprika, 1 pinch, 1 small tin tomate frito, 2 Oxo cubes, 1/8 litre of olive oil, pasata, Oregano, parsley, rosemary, provençal herbs, any fresh herbs. Serve with bean mash.

Ratatouille 1 onion, 3 garlic cloves, 1 green and 1 red pepper, 1 chilli pepper, 2 courgettes, 1 aubergine, 6 tomatoes, pinch basil, s&p, 1 can tomate doble concentrado, ¼ pint water. Serve with bean mash.

Mixed bean Goulash 2 Tbsp olive oil, 1 large onion, 1.5 Tbsp smoked paprika, 400g can chopped tomatoes, garlic, 400g can mixed beans, rinsed, 1 oxo cube, 100ml red wine*, 1 tsp oregano, 1 teaspoon tomato puree*, 1 small green pepper, sliced* s+p * optional



Bean Mash Put haricot beans in a small pan with garlic and stock. Bring to the boil, then simmer, uncovered, for 10 mins. Mash roughly with a potato masher, adding a little water or more stock if the mash seems too dry. Drizzle over oil and sprinkle with black pepper.
GOOD LUCK!