Weekend Vegan
There’s a hundred reasons to go vegan, but they all stem from three main themes: physical health, our earth, and animal welfare. Cutting animal flesh from your diet greatly decreases your likelihood of developing diseases such as heart disease and cancer, and adopting a plant-based diet even reduces your carbon footprint. (Meat production is a leading cause of climate change, due to huge portions of the world’s crops/water/land being inefficiently used to feed/house/raise farmed animals).
But, possibly most importantly, a vegan diet takes a stand against the animal abuse and exploitation that’s rife within the meat and dairy industries. Your money is your vote.
Veganism is not an easy lifestyle shift by any means, and it can quickly become an unhealthy diet. But we’re proposing something different – vegan, two days a week. If every person in America reduced their meat/dairy consumption by 20% (ie – weekend veganism), it would be equivalent to everyone switching their cars to hybrids.
So we’ve piled together a few easy and delicious vegan recipes from our favourite food bloggers. Breakfast, lunch, dinner, snacks? We’ve got you covered.
To really get a feel for it – for every weekend you eat a vegan diet, you save 8,327 litres of water, 36kg of grain, 5.6 square metres of forest and 18kg of Co2. (source)
That’s pretty fucking cool. Time for a change?
BREAKFAST
BANANA BREAD (HEALTHY!)
PREP TIME: 15 MINS / COOK TIME: 60 MINS / SERVES: ANY
full recipe details here
INGREDIENTS:
3 Medium Bananas (make sure they are very brown and spotty!)
2 1/2 cup Rolled Oats, divided (not Instant)
1/2 cup Coconut Sugar
1/4 cup Almond Butter
2 tbsp Ground Flax OR Ground Chia Seeds + 6 tbsp Water
1 tbsp Baking Powder
1 tsp Apple Cider Vinegar
1 tsp Vanilla Extract
1/2 tsp Salt
METHOD
1. Preheat your oven to 180C.
2. In a small bowl, combine the Ground Flax OR Ground Chia seeds with 6 tbsp water to form an “egg.” Stir and set aside for 5-10 minutes.
3. Add 2 cups of the Rolled Oats into a blender or food processor and blend until they form a fine flour, about 45-60 seconds.
4. Place the Oat Flour into a medium-sized bowl and add the Coconut Sugar, Baking Powder, remaining 1/2 cup of Rolled Oats, and Salt. Mix well and set aside.
5. Add your ripe Bananas to a separate, large bowl, and mash with a fork until they form an even, runny texture. Add the Almond Butter, Apple Cider Vinegar, Vanilla Extract, and Flax or Chia Egg to the bowl. Mix well.
6. Slowly incorporate the dry flour mixture into the wet Banana mixture, stirring well and until all clumps have dissolved.
7. Pour the batter into a parchment paper-lined or greased bread pan, smoothing the top off with a spatula.
8. Bake at 180C for 60-70 minutes, or until the top is golden brown, and a toothpick comes out cleanly or with minimal crumbs. Remove from the oven and let cool for 10 minutes in the pan, then remove from the pan and allow to cool completely before slicing.
9. Store in a container at room temperature for up to one week.
FRESH MANGO SMOOTHIE
PREP TIME: 12 MINS / COOK TIME: – / SERVES: 1
INGREDIENTS:
1 large, ripe mango
Handful of ice
Squeeze of fresh lime juice
1-2 tablespoons Greek Yoghurt (optional)
METHOD:
1. Blend.
2. Nope. That’s it!
SNACKS
HEALTHY ONION RINGS (NO OIL)
PREP TIME: 10 MINS / COOK TIME: 30 MINS / SERVES: 9
full recipe details here
INGREDIENTS:
2-3 Yellow Onions (3 medium or 2 large)
For the Wet Mix:
1/2 cup Flour of Choice (All Purpose, Spelt, GF, etc)
2/3 cup Unsweetened Plant Milk
1/2 tsp Paprika
1/4 tsp Turmeric
1/2 tsp Salt
For the Dry Mix:
1 cup Panko Bread Crumbs (make sure they are Vegan!)
1/2 tsp Paprika
1/4 tsp Turmeric
1/4 tsp Salt
METHOD
1. If you are using an Oven, preheat it to 230C.
2. Slice the end off of each Onion, and then peel the outer skin off. Carefully cut each Onion into 1/2″ circular portions.
3. Note the “layers” that comprise each Onion portion (like the pattern in a tree trunk). We will be using two Onion “Layers” for each Onion Ring. Using your fingers, carefully press the center portion of each Onion away from two of the Onion Layers, to form a hollow Ring. Repeat with each portion of the Onion until no more circles remain, and then continue with the rest of the Onion portions.
4. Add all of the Wet Mix ingredients to a medium bowl, and stir well.
5. Add all of the Dry Mix ingredients to a separate bowl, and mix well. Then, divide the Dry Mix evenly into two separate bowls. (The Dry Mix gets a little “sticky” with time, and this prevents the mixture from becoming unusable.)
6. Using separate hands for the Wet and Dry mixes, dip each Onion Ring into the Wet Mix, then transfer to the Dry Mix and coat evenly with breadcrumbs. Place onto a greased or lined Baking Tray. Repeat with the remaining Onion Rings.
7. Bake the Onion Rings on a greased or lined Baking Tray (I used a silicone mat) at 230C for 30-35 minutes. If you are using parchment paper, I would suggest flipping the Onion Rings, but otherwise you should be ok. Serve Warm.
PERFECT OVEN-BAKED FRIES
PREP TIME: 5 MINS / COOK TIME: 35 MINS / SERVES: 1
full recipe details here
INGREDIENTS:
2-4 Organic Russet Potatoes, depending on size
Seasonings of Choice + Salt
Silicone Mat
METHOD:
1. Preheat your oven to 220C. Scrub your Potatoes clean, and peel them if desired.
2. Chop your fries into any shape of your choice; wedges that are between 1/2″ and 3/4″ are recommended.
3. Toss your Fries into a large bowl, sprinkle with any Seasonings and Salt you desire, and stir well.
4. Place the Seasoned Fries onto a baking tray lined with a Silicone Mat, making sure they do not touch.
5. Bake for 35-40 minutes, or until golden brown and crispy. Serve as desired.
LUNCH
VEGAN “CHICKEN” NOODLE SOUP
PREP TIME: 10 MINS / COOK TIME: 70 MINS / SERVES: 5
full recipe details here
INGREDIENTS:
For the “Chicken” Seitan:
3/4 cup Vital Wheat Gluten
3/4 cup Cannelini Beans
1/2 cup Imitation Chicken Broth
2 tbsp Nutritional Yeast
1 1/2 tbsp Tahini
1/2 tsp Poultry Seasoning
1/2 tsp Salt
For the “Chicken Noodle” Soup:
“Chicken” Seitan, above
1 Yellow Onion
3 large Carrots
5 ribs of Celery
1 tsp Dried Thyme
1/4 tsp Black Pepper
9 cup Imitation Chicken Broth
3 packets Rice Ramen Noodles (or other noodle of your choice)
1/4 cup Fresh Parsley, chopped
METHOD:
For the “Chicken” Seitan:
1. First, add all of the Seitan ingredients except for the Vital Wheat Gluten to a food processor or high speed blender. Process until smooth.
2. Next, add the Vital Wheat Gluten to the food processor and blend for 60 seconds. You may need to hold the food processor steady, as the gluten will begin to develop and form an elastic ball.
3. Transfer the Seitan Dough to a bowl or flat surface, and knead for 6-8 minutes. This helps to develop the gluten and texture of the “Chicken.” Divide the Seitan into two balls, then roll each ball out into a log. Wrap each log in parchment paper, then tightly roll it up in tin foil, securing the ends like a hard candy wrapper.
4. Add 2″ of water to a large pot, then add a steaming basket and place the wrapped seitan logs on top. Steam the “Chicken”, covered, for 50 minutes, rotating the logs every 15 minutes or so. Once the Seitan has cooled a bit, carefully remove the wrap around it and cut into bite-sized cubes.
For the Soup:
1. First, prepare the vegetables. Dice the Onion, and slice the Celery and Carrots (I used a mandolin).
2. Add a splash of water or stock to a large pot over medium heat. Add in the Diced Onion and sauté until translucent, about 5 minutes.
3. In a separate pot, bring a medium pot of water to a boil and cook your noodles according to the package instructions. Drain and set aside.
4. Next, add the chopped Celery and Carrot to the large pot along with the Thyme and Pepper. Sauté for another 3-5 minutes, until the Celery is translucent. Add the cubed “Chicken” and Vegetable Stock to the pot, and bring to a boil. Reduce the heat to low, and let simmer for 10 minutes. 6. Stir in the cooked Noodles and chopped Parsley at the end of cooking, and serve warm.
SWEET POTATO & KALE BOATS W/ TAHINI
PREP TIME: 10 MINS / COOK TIME: 60 MINS / SERVES: 5
full recipe details here
INGREDIENTS:
For the Sweet Potato & Kale Boats:
5 large Sweet Potatoes
1 bunch Lacinato Kale
1 15 oz. can Chickpeas / Garbanzo Beans, drained and rinsed1/3 cup Slivered Almonds
Easy Tahini Dressing, below
For the Easy Tahini Dressing:
1/3 cup Tahini
1/4 cup Filtered Water
2 tbsp Fresh Lemon Juice
2 tsp Maple Syrup (or Agave)
1/4 tsp Garlic Powder
1/2 tsp Salt
Black Pepper, to taste
METHOD:
1. Preheat your oven to 200C. Wash the Potatoes, then use a knife to poke a few shallow holes in their surface for easier cooking. Place on a lined baking tray and bake for 60-75 minutes, or until soft to the touch.
2. In the meantime, prepare the remaining ingredients. Make the Easy Tahini Dressing by combining all ingredients in a medium bowl and stirring well, or in a high-speed blender.
3. De-stem the Kale Leaves, then thinly chop them into bite sized pieces. Add the Kale to a large bowl and massage it well for 60-90 seconds, to help break down the leaves and make them more tender.
4. Pour as much of the Tahini Dressing over the Kale as you desire, then mix it in with your hands. Add the drained Chickpeas and stir well.
5. Once the Sweet Potatoes have come out of the oven and cooled slightly, carefully slice them in half lengthwise to create “boats.” Stuff each boat with a large handful of the Kale and Chickpea salad, then garnish with Slivered Almonds.
6. Serve any leftover Salad alongside the Sweet Potatoes, and any remaining leftovers in a sealed container in the fridge for up to 7 days.
DINNER
VEGAN PAD THAI
PREP TIME: 10 MINS / COOK TIME: 20 MINS / SERVES: 3
full recipe details here
INGREDIENTS:
For the Noodles:
8 oz Pad Thai Rice Noodles
1 piece of Kombu* (optional)
For the Vegan “Egg” Scramble:
15 oz block Extra Firm Tofu, drained
½ tsp Turmeric
½ tsp Salt OR Kala Namak, also known as Black Salt
For the Veggies + Sauce:
⅔ cup Vegetable Broth
3 tbsp Brown Sugar
2 tbsp Soy Sauce
1-3 tbsp Sriracha (less = milder heat)
1 tbsp Cornstarch + 3 tbsp Water or Vegetable Broth
4 Cloves Garlic, minced
1 Red Pepper, sliced
4 Green Onions, White and Green parts separated
1 Carrot, grated
1 cup Bean Sprouts
Juice of ½ Lime, plus extra wedges for serving
Fresh Cilantro, chopped (for garnish)
⅓ cup Dry Roasted Peanuts, chopped
METHOD:
1. First, wash and prep your veggies. Mince the Garlic, slice the Red Pepper, and grate the Carrot. Slice the Green Onions, but keep the white and green parts separate. Use your hands to crumble the block of Tofu into a small bowl. Add in the Turmeric and stir well. Set Aside.
2. Next, prepare the noodles. Bring a medium pot filled with water and the piece of Kombu (if you are using it) to a boil, then cook the noodles according to the package instructions. Drain and set aside.
3. While the noodles are cooking, add a splash of water or oil to a large saucepan. Add the crumbled Tofu to the pan and cook over medium heat for 3-5 minutes. Sprinkle in the Salt or Black Salt at the end, then remove from the pan and set aside.
4. Using the same pan, add an additional splash of water or oil to the pan along with the Garlic and white portions of the green onion. Sauté over medium heat until translucent, about 3 minutes.
5. Next, add in the Red Pepper and Carrot. Sauté again until tender, about 3-5 minutes Now we will make the Pad Thai sauce – in the same pan! Add the Vegetable Broth, Brown Sugar, Soy Sauce, and Sriracha to the pan and mix well. Bring this mixture to a simmer.
6. In a small bowl, mix the Cornstarch and 3 tbsp of Water or Vegetable Broth together until no clumps remain. Then, pour this “slurry” into the saucepan and mix into the sauce. Let the Veggies and Sauce simmer for a few minutes, until the sauce begins to thicken noticeably.
7. Once the sauce has thickened, add in the Bean Sprouts, green portions of the Green Onions, crumbled Tofu, and cooked Noodles. Mix well until everything is heated and coated in sauce.
8. Finally, stir in the juice of ½ of a Lime. Divide the Pad Thai evenly onto 3 plates, and top with Cilanto, chopped Peanuts, and extra Lime Wedges on the side.
THAI RED CURRY SOUP W/ CRISPY TOFU
PREP TIME: 10 MINS / COOK TIME: 45 MINS / SERVES: 5
full recipe details here
INGREDIENTS:
For the Crispy Tofu:
1 block Extra Firm Tofu, pressed
1 tbsp Tamari
1 tbsp Nutritional Yeast
For the Red Curry Soup:
3 Bell Peppers, cut into thin strips (I used Red, Orange, and Yellow)
1 Medium Yellow Onion, diced
3 cups Fresh Broccoli Florets
1 Large Carrot, sliced thinly
3-4 tbsp Thai Red Curry Paste
1 13.5 oz can Full Fat Coconut Milk
4 cup Vegetable Stock
Salt, to taste
METHOD
1. First, preheat your oven to 180C. Cut the pressed Tofu into cubes, and place it into a medium bowl with the Tamari and Nutritional Yeast. Stir everything together until the Tofu is well coated, then place onto a lined or greased baking tray.
2. Bake the Tofu for 30 minutes, flip the cubes, then bake for an additional 15.
3. In the meantime, prepare the soup. Add the Sliced Onion to a large pot with a splash of water, oil, or vegetable broth, and cook over medium-low heat until translucent.
4. Pour the Coconut Milk into the pot, then add in the Red Curry Paste. Stir well until the Paste has dissolved into the liquid and no chunks remain.
5. Add in the remaining soup ingredients, raise the heat to high, and bring the mixture to a boil. Reduce the heat to low, and let simmer for 10 minutes.
6. Add any additional salt to taste, if necessary. Ladle the soup into bowls and top with the Crispy Tofu.
go save the planet xx
(and eat really fucking well)
All recipes and images featured in this edition of Weekend Vegan (002) are the property of Caitlin Shoemaker. You can find more of her vegan and gluten-free/refined-sugar free/oil-free recipes on her blog, From My Bowl, and Instagram, @frommybowl.