APRIL PLANT-BASED RECIPE PACK

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APRIL

PLANT-BASED RECIPE PACK

Discover 15 easy, healthy and tasty

recipes, including breakfast, lunch, dinner,

treats and smoothie options

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WHAT YOU NEED WHAT YOU NEED TO DO

1 2 3 4 5 6

RECIPE KEY Look for these helpful icons

throughout the file.

7 8 9 10 11 12 13 14 15

DETOX GREEN SMOOTHIE VEGAN HASH

STRAWBERRY SUNSHINE BOWL OVERNIGHT POPPY SEED

LEMON OATS OVERNIGHT RASPBERRY

CHIA PARFAIT

GREEK PASTA PROTEIN SALAD

CREAMY CARROT LENTIL SOUP

BLACK BEAN QUESADILLAS

POST WORKOUT POWER BOWL CRISPY CAULIFLOWER

POWER BOWL MUSHROOM LENTIL STEW OVER CAULIFLOWER MASH CRISPY TOFU PESTO PASTA

QUINOA ACORN STUFFED SQUASH TRAIL MIX COOKIES

BLACK BEAN

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SAMPLE WEEKLY MEAL PLANNER

MONDAY BREAKFAST Vegan Hash

LUNCH

Greek Pasta Protein Salad

SNACK E.g. Detox Green

Smoothie, Trail Mix Cookies,

Black Bean Protein Brownies

DINNER

Crispy Cauliflower Power Bowl

TUESDAY

BREAKFAST

Overnight Poppy Seed Lemon Oats

LUNCH

Greek Pasta Protein Salad

DINNER

Mushroom Lentil Stew Over Cauliflower

Mash

WEDNESDAY

BREAKFAST

Overnight Poppy Seed Lemon Oats

LUNCH

Creamy Carrot Lentil Soup

DINNER

Crispy Tofu Pesto Pasta

THURSDAY

BREAKFAST

Overnight Raspberry Chia

Parfait

LUNCH

Creamy Carrot Lentil Soup

DINNER

Quinoa Acorn Stuffed Squash

FRIDAY

BREAKFAST

Overnight Raspberry Chia

Parfait

LUNCH

Black Bean Quesadillas

DINNER

Quinoa Acorn Stuffed Squash

SATURDAY BREAKFAST

Strawberry Sunshine

Bowl

LUNCH

Post Workout Power Bowl

DINNER

Meal Out – Enjoy!

SUNDAY BREAKFAST

Vegan Hash

LUNCH

Post Workout Power Bowl

DINNER Crispy Tofu Pesto Pasta

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Non-Dairy

small pack vegan sausage of choice

soy milk almond milk

plant-based milk of choice 2x small containers of vanilla coconut yogurt

vegan grated cheese vegan butter

1x 350 grams extra firm tofu Canned Goods

3x 1L vegetable stock 1x can light coconut milk 2x 398ml cans of black beans 1x can of chickpeas

1x can coconut milk (only if making brownie topping) Condiments/Sauces red wine vinegar (if making homemade salad dressing) Greek salad dressing (if buying store-bought)

vegan mayonnaise red cooking wine

coconut aminos or soy sauce store-bought hummus

raspberry jam (if making brownie topping)

Dijon mustard

NON-DAIRY, CANS &

CONDIMENTS

WEEKLY SHOPPING LIST

Fruits

2x green apples 2x bananas 2x lemons

1x small honeydew melon 1x small avocado Vegetables

2x medium yellow potatoes 1 pint (300g) baby tomatoes 1 bunch kale

2x stalks celery 1x medium cucumber 1x yellow bell pepper 1x red bell pepper 2x bulbs garlic 14x large carrots 4x medium yellow onion 1x small onion

1x tomato

2x large heads of cauliflower pack of mixed greens 20x buttons mushrooms 20x large green beans

1x smalljalapeñopepper (optional) 1x large zucchini

2x small acorn squashes 1 bunch rocket (4 cups) 1x medium yam Frozen

frozen pineapple frozen raspberries frozen strawberries

FRUITS & VEGETABLES

Seeds, Nuts and Dried Fruits 1x small bag hemp seeds 1x small bag chia seeds poppy seeds (optional) 1x small bag roasted cashews 1x small bag roasted pine nuts 1x small bag pumpkin seeds 1x small bag ground flax seeds 1x small bag dried cranberries 1x jar sweetened almond butter 1x small bag walnuts (optional) Legumes/Pulses

1x small pack dried split red lentils 1x small pack dried green lentils Fresh Herbs and Spices small container Kalamata olives ginger root (small)

coriander rosemary

large bunch of basil Dried Herbs and Spices paprika

onion powder garlic powder cayenne pepper salt

black pepper dried oregano ground cumin chili flakes mild curry powder chili powder nutritional yeast za’atar seasoning dried tarragon (optional)

SEEDS, LEGUMES, HERBS, NUTS

& SPICES

Grains

1x medium pack quick oats 1x pack lentil pasta

1x pack whole wheat tortillas 1x pack dried breadcrumbs (gluten-free or normal) 1x pack bag brown rice

1x pack bag all-purpose or gluten free flour

1x pack dried pasta of choice 1x pack bag dried quinoa Oils

1x large container of olive oil 1x small container avocado oil 1x small container coconut oil Sweeteners

monk fruit sweetener agave syrup

maple syrup coconut sugar Baking Goods baking soda baking powder vanilla extract cocoa powder vegan egg replacers sugar free chocolate chips Other

vegan protein powder of choice chocolate flavor

vegan protein powder of choice vanilla flavor

GRAINS, OILS, BAKING GOODS

& MISC

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VEGAN HASH

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Serves: 2 Prep: 5 mins Cook: 10-15 mins

Nutrition per serving:

253 kcal 7g Fats

39g Carbs 12g Protein

• 2 medium yellow potatoes

• ½ cup (150g) baby tomatoes or 1 small Roma

• 2 small kale leaves

• 1 vegan sausage of choice

• 1 tsp. paprika

• ½ tsp. garlic powder

• ½ tsp. onion powder

• ⅛ tsp. red cayenne pepper (optional) for extra heat

• pinch of salt and pepper

• 1 tbsp. olive oil

• ½ cup (60ml) water

Chop the potatoes into bite-sized pieces. Cut the baby tomatoes in half, and remove the stem from the kale and chop it up.

Place 1 tablespoon of olive oil into a non-stick frying pan with a thick bottom. Heat the pan to a medium heat and add the potatoes and all the spices. Stir gently for 1 minute. Add in ½ cup of water and cover the pan with a lid. Cook the potatoes on a medium-low heat until all the water evaporates, this will take approximately 5 minutes.

While the potatoes are cooking, cut the vegan sausage into bite-sized pieces. Once the water has evaporated from potatoes, add in the tomatoes, kale and sliced vegan sausage. Cook for another 5 minutes stirring until the sausage and potatoes crisp up a little. Serve immediately.

Tip: To add more protein, add in one more vegan sausage.

VEGAN HASH

GF DF

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DETOX GREEN

SMOOTHIE

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Cut and core the apples and place into a blender along with the celery, honeydew melon, pineapple or

strawberries, lemon juice and water. Blend until smooth and serve immediately.

DETOX GREEN SMOOTHIE

Serves: 1 Prep: 5 mins Cook: 0 mins

• 2 green apples

• ½ lemon, juiced

• 2 large stalks of celery

• 2 cups (300g) chopped honeydew melon

• 1 cup (165g) chopped frozen pineapple or frozen

strawberries

• 2 tbsp. hemp seeds

• 2 cups (480ml) filtered water

GF DF

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STRAWBERRY

SUNSHINE BOWL

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• ½ cup (180g) frozen cauliflower

• 1 cup (180g) frozen strawberries

• 1 heaped cup frozen bananas (1 large banana)

• 1 scoop vegan protein powder of choice

• 2 cups (480ml) soy milk or other plant-based milk

• 1 cup fresh fruit of choice

Freeze the cauliflower and banana the night before. Make sure to peel the banana and slice it into pieces before freezing.

Place all ingredients into a blender and blend until smooth, add a little extra milk if required.

Pour into two bowls and top with ½ cup fresh fruit each and add 1 tablespoon of nuts or granola if desired.

STRAWBERRY SUNSHINE BOWL

GF DF

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OVERNIGHT POPPY

SEED LEMON OATS

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Mix the oats, hemp seeds, chia seeds, poppy seeds together in a large jar. Pour in the soy milk and coconut yogurt and mix again. Place into the fridge overnight. This makes an ideal grab and go breakfast in the morning.

Tip: To add more healthy fats and protein to these overnight oats, top with some pumpkin seeds. To reduce carbohydrate, use unsweetened vanilla yogurt and use a monk fruit or stevia sugar substitute.

Serves: 2 Prep: 5 mins Cook: Place in the

fridge overnight

263 kcal 14g Fats 31g Carbs 12g Protein

• ½ cup (45g) quick or regular rolled oats

• 2 tbsp. hemp seeds

• 1 tbsp. chia seeds

• ½ tbsp. poppy seeds (optional)

• ¾ cup (180ml) soy milk

• ¾ cup (175g) sweetened vanilla coconut yogurt

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OVERNIGHT POPPY SEED LEMON OATS

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OVERNIGHT RASPBERRY

CHIA PARFAIT

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Serves: 2 Prep: 5 mins Cook: Place in the

fridge overnight

• 2 tbsp. chia seeds

• ½ cup (120ml) plant-based milk

• 2 cups (240g) frozen raspberries

• 2 tsp. monk fruit sweetener or sweetener of choice

• 2 cups (470g) unsweetened coconut or soy vanilla yogurt of choice

The night before, mix the plant-based milk and chia seeds in a jar. Stir well to combine and place into the fridge.

In a small pot, mash the frozen raspberries over medium heat. Reduce to a simmer once all the raspberries have broken up and let the fruit simmer for 5 minutes stirring frequently, until the mixture starts to thicken.

Place the raspberry mixture into another jar or container and place it into the fridge. Give your chia seed pudding a shake as well.

In the morning, layer the chia pudding, yogurt and

raspberry jam. You can top with a little granola if desired.

Tip : To add more protein, add in a few tablespoons of a vegan protein powder.

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OVERNIGHT RASPBERRY CHIA PARFAIT

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GREEK PASTA

PROTEIN SALAD

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• ½ cup (100g) dried red lentil pasta

• ½ large cucumber

• ½ cup (100g) baby tomatoes

• ¼ large onion

• 1 large red or yellow bell pepper

• 16 pitted Kalamata olives Dressing (or substitute for store-bought):

• 1 tbsp. water

• 2 tbsp. red wine vinegar

• 1 tsp. dried oregano

• 1 clove garlic

• ½ tsp agave syrup or maple syrup

Bring a large pan of water to a boil. Place in your red lentil pasta and cook as per instructions on the packaging.

While the pasta is cooking, chop the cucumber, tomatoes, onion, and bell pepper. Place into a large salad bowl and mix in the drained Kalamata olives.

Prepare the salad dressing by crushing the garlic into a bowl and whisking together with all the remaining dressing

ingredients. Pour over the salad.

Once the pasta has cooked, drain and run under cold water until tool to the touch. Add the pasta to the salad bowl and mix well to combine.

Tip: For added flavor, top the salad with vegan feta cheese and chopped parsley. To cut down on preparation time, you can substitute the salad dressing with a store-bought alternative.

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GREEK PASTA PROTEIN SALAD

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CREAMY CARROT

LENTIL SOUP

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(without toppings)

Peel and chop the carrots and onion. Pour the lentils into a sieve and run them under cold water.

Place a large saucepan over a medium heat and pour in the olive oil and add in the chopped onions. Cook for 1-2 minutes and then add in the carrots, crushed garlic, and freshly grated ginger. Stir and cook for a further minute.

Add the vegetable stock, coconut milk, lentils, ground cumin, red chili flakes, curry powder, coconut sugar, a large pinch of salt and a small pinch of pepper. Stir well and bring to a boil. Now reduce heat to low and allow the soup to simmer for 15-18 minutes until the lentils and carrots are tender.

Pour the soup into a blender and blend until smooth. For a thinner soup add more vegetable stock. Adjust the seasoning to your taste.

Ladle the soup into bowls and top with fresh chopped coriander and roasted cashews.

• 1.5 lbs. (680g) carrots (approx. 8 large)

• 1 medium onion

• ¾ cup (140g) split red lentils

• 3 cloves garlic

• 1 tbsp. avocado oil or olive oil

• 4 cups (960ml) vegetable stock

• 1x 400ml can light coconut milk

• ½ tsp. grated fresh ginger

• ¼ tsp. ground cumin

• ½ tsp. crushed red chili flakes (optional)

• 1 ¼ tsp. mild curry powder

• 1 tbsp. coconut sugar or another sweetener

• salt and pepper Topping:

• ¼ cup (15g) coriander leaf

• ¼ cup (35g) roasted

CREAMY CARROT LENTIL SOUP

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BLACK BEAN

QUESADILLAS

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• ½ small onion

• ½ cup (40g) vegan grated cheese

• ½ cup (85g) tinned black beans

• ½ large tomato

• ½ avocado

• 4x 7 inch whole wheat tortilla

Spice mix:

• ¼ tsp. ground cumin

• ½ tsp. chili powder

• ¼ tsp. ground paprika powder

• pinch of cayenne pepper

Dice the tomatoes, avocado, and onions.

Create the spice mix by placing all ingredients into a small bowl and stirring well.

Take ¼ cup of the vegan cheese and sprinkle half on a tortilla shell. Top with ½ of the tomato, onion, and black beans. Sprinkle with ¾ teaspoon of spice mix and top with the other half of the cheese. Repeat this process for the second quesadilla.

Place a non stick frying pan over a medium-low heat.

Place the quesadilla into the pan, cook on each side for 3- 5 minutes until golden brown and the cheese has melted.

Remove from the pan and repeat the cooking process with the second quesadilla.

Serve immediately with guacamole and salsa if desired.

Tip: To make a low carbohydrate version replace the

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BLACK BEAN QUESADILLAS

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POST WORKOUT

POWER BOWL

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• 1 medium yam

• ½ cup (90g) dried quinoa

• ¼ cup (48g) green lentils

• 4 cups (80g) rocket

• 2 tbsp. dried cranberries (optional)

Dressing (or substitute for store-bought salad dressing):

• 1 tbsp. water

• 1 tbsp. Dijon mustard

• 1 tbsp. maple syrup

• ½ tsp. tarragon

Preheat the oven to 350°F (180°C). Peel the yam and chop into cubes, toss in a pinch of salt and pepper. Place the yam onto a lined baking sheet and place in the oven for 20 minutes until cooked through.

Place the quinoa and green lentils in a pot with 2 ¾ cups (660ml) of water. Bring to the boil then reduce the heat to a simmer, cover with lid and cook for 20 minutes.

To make the dressing mix the water, mustard, maple syrup, tarragon, and a pinch of salt and pepper in a small bowl with a whisk. [You can omit this step if using store- bought salad dressing.]

To assemble, place the rocket on a large platter and top with the cooked quinoa, lentils, and yams. Drizzle with the dressing and serve onto two plates.

POST WORKOUT POWER BOWL

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CRISPY CAULIFLOWER

POWER BOWL

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• 6 cups (180g) mixed greens

• 1 ½ cup (230g) frozen edamame

• 2 large carrots grated

• ½ cup (90g) brown rice

• 1 cup (240ml) water or vegetable stock

Crispy Cauliflower:

• 1 large cauliflower head

• 3 tbsp. vegan mayonnaise

• 2 tbsp. avocado oil

• 3 tbsp. plant-based milk

• 1 tsp. garlic powder

• 1 ½ tsp. paprika

• ¼ tsp. cayenne pepper

• ½ cup + 3 tbsp. cup (70g) breadcrumbs (gluten-free or normal)

• salt and pepper

Preheat the oven to 400°F (200°C). Place the brown rice into a pot with water, bring to a boil, then reduce the heat, cover with a lid and simmer gently for 40 minutes.

Remove the stem and leaves from the cauliflower and cut into large bite-sized pieces.

Toss the cauliflower with vegan mayonnaise, avocado oil, and plant-based milk.

In a small bowl, mix the breadcrumbs, garlic powder, paprika, cayenne pepper, and a pinch of salt and pepper.

Pour the breadcrumb and spice mixture over the

cauliflower and stir together until coated. Transfer the cauliflower to a lined baking sheet and bake for 18-23 minutes until the cauliflower becomes crispy.

Take 3 serving bowls share the mixed greens, thawed edamame beans, and grated carrot evenly between each bowl.

When ready to serve, top each bowl with rice and

CRISPY CAULIFLOWER POWER BOWL

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MUSHROOM LENTIL STEW

OVER CAULIFLOWER MASH

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MUSHROOM LENTIL STEW OVER CAULIFLOWER MASH

Stew:

• 20 button mushrooms

• 1 medium cooking onion

• 1 cup (190g) green lentils

• ½ cup (120ml) red cooking wine

• 1 tbsp. vegan butter

• 2 large carrots

• 20 large green beans

• 3 cloves garlic

• 2 tbsp. coconut aminos or soy sauce

• 2 ½ cups (600ml) vegetable stock

• ½ tsp. fresh rosemary, finely chopped

• salt and pepper Thickener:

• 1 tbsp. gluten-free or plain flour

• 1 cup (240ml) vegetable stock Cauliflower mash:

• 1 large head cauliflower

• 4 tbsp. almond milk

• 2 cloves garlic

• 1 pinch fresh rosemary, finely chopped

• salt and pepper

Chop the carrots, green beans, onions, mushrooms, and cauliflower (removing stem and leaves). Place the cauliflower florets into a large saucepan with ¾ cup (180ml) water. Place a lid on the pan and set it on the stovetop, over a medium heat for 10 minutes and cook until the cauliflower is soft.

Place a large frying pan over a medium heat, melt 1 tablespoon of vegan butter in the pan and sauté the onions and mushrooms for 1 minute. Pour in the wine and cook until the wine has reduced by half.

Add in the carrots, lentils, vegetable stock, coconut aminos or soy sauce, rosemary, a large pinch of salt and a small pinch of pepper.

Bring to the boil, before the heat to a simmer.

To make a thickener for the stew, place the butter in a small saucepan and heat on medium. Add in the flour or GF flour and stir until it makes a roux. Pour in vegetable stock and whisk the mixture until smooth and free of any lumps. Now pour the thickener into the stew and mix well to combine.

Simmer the stew for 15-20 minutes, uncovered, until the lentils and vegetables are cooked. Stir often, to stop the lentils from sticking to the bottom of the pan. Add in green beans for the last 10 minutes of cooking.

Now take cooked cauliflower and mash it with a fork or blend it in a food processor. Add in the crushed garlic, almond milk, vegan butter, a pinch of salt, a pinch of pepper and the rosemary. Mix well until the cauliflower mash is smooth.

To serve, place the cauliflower mash on the bottom of the

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CRISPY TOFU

PESTO PASTA

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CRISPY TOFU PESTO PASTA

• 12 oz. (350g) extra firm tofu

• 1 large zucchini

• 6 oz. (170g) dried pasta of choice

• salt and pepper Pesto:

• 2 oz. (60g) grams fresh basil (1 large bunch)

• ¼ cup (25g) roasted pine nuts

• 3 tsp. nutritional yeast

• ½ lemon juiced

• ¼ cup (60ml) olive oil

• ¼ jalapeño pepper (omit if not wanting it spicy)

• salt and pepper

Place a large saucepan of water on the stove and bring to the boil.

Take the tofu, wrap it in a cloth and place a few heavy books on top, or use a tofu press to release any excess moisture.

While the tofu is pressing, place the basil, roasted pine nuts, nutritional yeast, lemon juice, ¼ jalapeño pepper (optional) and olive oil into a blender or food processor. Blend until smooth. Add salt and pepper to taste.

Place the pasta into boiling water and cook as per instructions on the side of the packaging.

Chop the tofu and zucchini into cubes. Place a large frying pan on the stove over a medium/high heat. Add 1 tablespoon of olive oil to the pan and add in the tofu and zucchini. Crisp each side of the tofu and zucchini for 2-4 minutes each side until golden brown. Sprinkle with a little salt and pepper.

To assemble, drain the pasta, put into a large pasta bowl and toss with the pesto sauce. Place the crispy tofu and zucchini on top of the pasta and serve with fresh basil and vegan parmesan if desired.

Tip:

- For a low carbohydrate alternative, substitute the pasta for a bed of mixed greens. To increase protein, use chickpea or lentil based pasta.

- If you want more sauce in this pasta dish, simply double up the

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QUINOA ACORN

STUFFED SQUASH

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• 2 small acorn squash

• 1 cup (180g) dried quinoa

• 2 ¼ cups (540ml) water or vegetable stock

• 1 medium onion

• 2 medium carrots

• 2 handfuls kale, 4 cups (135g), chopped

• 2 tsp. za’atar seasoning

• 4 cloves garlic

• 1 cup (170g) canned chickpeas or white beans, drained

• 1 tsp. oil or 2 tsp. water

• 4 tbsp. store-bought hummus

• 1 tbsp. water

• salt and pepper

Preheat the oven to 350°F (180°C) and line a baking sheet with parchment paper.

Cut the acorn squashes in half and remove the seeds and core.

Sprinkle the squash with za’atar seasoning and place the cut side down on the baking sheet. Place in the oven and bake for 35 minutes, or until the squash is soft to touch.

Place the quinoa in a saucepan and add water or stock. Place over a high heat and bring to the boil, before covering and reducing the heat to low. Simmer gently for 15 minutes.

While the squash is cooking, chop the onion, carrots and kale and crush four cloves of garlic. Place a frying pan over a medium/high heat, add the oil and sauté the onions, carrots, za’atar, garlic until the onions and carrots are cooked (roughly 3-5 minutes), stir often. Now add in the kale, chickpeas and quinoa and stir until kale starts to wilt.

Spoon this filling into the center of the cooked acorn

squash. Mix the hummus with water and season to taste with salt and pepper. Give everything a good stir to combine and drizzle over the top of the quinoa. Serve immediately.

Tip: To reduce carbohydrates by 22 grams, omit the squash and

QUINOA ACORN STUFFED SQUASH

GF DF

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TRAIL MIX COOKIES

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• 2 cups (180g) quick or rolled oats

• ¼ cup (45g) hemp seeds

• ¼ cup (30g) pumpkin seeds

• ½ cup (65g) dried cranberries

• 2 tbsp. ground flax seeds

• 4 tbsp. water

• ½ tsp. baking soda

• ½ tsp. baking powder

• 1 medium overripe banana peeled

• ¾ cup (60g) almond butter (sweetened) or substitute for peanut butter

• 1 tsp. vanilla extract

• ¼ cup (85g) maple syrup

• salt

Preheat the oven to 350°F (180°C). Line 2 baking sheets with parchment paper.

Mix the ground flax seeds with the water and set aside.

In a large bowl, mix together the oats, hemp seeds, pumpkin seeds, dried cranberries, baking soda, baking powder, and a small pinch of salt.

In a separate bowl, mash the banana and add in almond butter (or peanut butter), maple syrup and vanilla extract.

Mix well to combine.

Pour the wet mixture into the dry ingredients and mix well. Spoon out 16 even scoops onto the lined baking sheets, press down to flatten a little and bake for 12 minutes.

Once baked, remove from the oven and place the cookies onto a wire cooling rack. Once cooled these cookies can be stored in an airtight container for up to 5 days.

TRAIL MIX COOKIES

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BLACK BEAN

PROTEIN BROWNIES

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Nutrition per serving:

(using monk fruit sugar without topping)

• 1x 398ml can of black beans

• ½ cup (50g) cocoa powder (high quality)

• ¼ cup (50g) vegan chocolate protein powder

• ½ cup (95g) coconut sugar or monk fruit sugar

• 2 vegan egg replacements

• 4 tbsp. melted coconut oil

• 1 tsp. baking powder

• ½ tsp. vanilla extract

• ¼ cup (40g) chocolate chips (sugar-free)

• ¼ cup (30g) walnuts (optional)

Topping (optional):

• 9 tsp. leftover raspberry jam from breakfast parfait or store-bought

• vegan chocolate frosting

• ½ cup (160g) coconut cream (from the top of a can of coconut milk)

• ¼ cup (30g) chocolate chips (sugar-free)

Preheat your oven to 325°F (160°C). Grease only 9 holes in a 12 hole muffin tin.

Mix the vegan egg replacements with water and set aside. [Tip: You can use flax eggs instead by mixing 2 tablespoon of flax meal with 4 tablespoon of water.]

Blend the coconut sugar or monk fruit sugar in a blender until it forms a powder. Drain and rinse your black beans and pour them into the blender with the sugar.

Now add in the cocoa powder, baking powder, protein powder, vanilla extract and coconut oil. Turn on the blender and blend on low until the mixture forms a smooth batter.

Pour the batter into a bowl and fold in your chocolate chips and walnuts.

Pour the batter equally into the greased muffin tin. Place the tin into the oven and bake for 25-28 minutes (they will be a bit fudgy in the middle).

Remove the tin from the oven and place onto a wire rack to cool completely.

To make the topping take only the thick cream from a can of coconut milk, leaving the clear liquid behind. Place this coconut cream into a saucepan along with the chocolate chips and heat on low until all chocolate has completely melted. Pour into a container and place into the freezer for 20 minutes until it firms up. After 20 minutes, remove from the freezer and beat with an electric whisk for 30 seconds to 1 minute on high.

To assemble, place the brownies upside down and top with a little chocolate frosting and a spoon of raspberry jam.

BLACK BEAN PROTEIN BROWNIES

GF DF

MP LC

Nutrition per serving:

(using monk fruit sugar with topping)

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APRIL PLANT-BASED RECIPE PACK

APRIL

PLANT-BASED RECIPE PACK

Discover 15 easy, healthy and tasty

recipes, including breakfast, lunch, dinner,

treats and smoothie options

TABLE OF CONTENTS

1 2 3 4 5 6

7 8 9 10 11 12 13 14 15

SAMPLE WEEKLY MEAL PLANNER

WEEKLY SHOPPING LIST

VEGAN HASH

VEGAN HASH

DETOX GREEN

SMOOTHIE

DETOX GREEN SMOOTHIE

STRAWBERRY

SUNSHINE BOWL

STRAWBERRY SUNSHINE BOWL

OVERNIGHT POPPY

SEED LEMON OATS

OVERNIGHT POPPY SEED LEMON OATS

OVERNIGHT RASPBERRY

CHIA PARFAIT

OVERNIGHT RASPBERRY CHIA PARFAIT

GREEK PASTA

PROTEIN SALAD

GREEK PASTA PROTEIN SALAD

CREAMY CARROT

LENTIL SOUP

CREAMY CARROT LENTIL SOUP

BLACK BEAN

QUESADILLAS

BLACK BEAN QUESADILLAS

POST WORKOUT

POWER BOWL

POST WORKOUT POWER BOWL

CRISPY CAULIFLOWER

POWER BOWL

CRISPY CAULIFLOWER POWER BOWL

MUSHROOM LENTIL STEW

OVER CAULIFLOWER MASH

MUSHROOM LENTIL STEW OVER CAULIFLOWER MASH

CRISPY TOFU

PESTO PASTA

CRISPY TOFU PESTO PASTA

QUINOA ACORN

STUFFED SQUASH

QUINOA ACORN STUFFED SQUASH

TRAIL MIX COOKIES

TRAIL MIX COOKIES

BLACK BEAN

PROTEIN BROWNIES

BLACK BEAN PROTEIN BROWNIES