Vegetarian/Vegan recipes

[Mini Forklift Ⓥ]

JIM'S WINTER WARMER (serves two)

INGREDIENTS

4 x large field mushrooms
1/2 an onion
1 x tin chickpeas
400ml coconut milk
2 x tbsp coconut oil
250g firm tofu
2 x cloves chopped garlic
2 x bay leaves
1/2 tsp cumin
1/4 tsp tumeric
1/4 tsp ocean/sea salt
1 x red chili
Palmful of fresh baby spinach

COOKING

Melt a tablespoon of coconut oil, add in a clove of chopped garlic and stir fry the tofu until yellow and crispy. Once cooked, remove and put aside.

Add the second tablespoon of coconut oil and throw in the the second clove of chopped garlic along with the mushrooms and finely sliced onion. Stir through and cook on a reasonably high heat for a couple of minutes. Next, throw in the chickpeas and your spices (the bay leaves, cumin and tumeric) and cover the pan while you cut the red chili; slice in half, remove the seeds and then finely dice. Once done you can throw that in the pan and add in the coconut milk, salt and the tofu that was fried up earlier.

Re-cover your pan, turn down the heat and leave it to cook through for about 5-10mins.

Mix in the baby spinach just before serving and you'll have a beautiful healthy dish that will fill and warm you up.

 

[Mini Forklift Ⓥ]

HEALTHY MUESLI

INGREDIENTS

4 cups of jumbo oats
1 cup of whole linseeds
1 cup desiccated coconut (this is for flavour only)

½ a cup of each of the following:
• Pumpkin seeds
• Sunflower seeds
• Diced apricots
• Raisins
• Sesame seeds
• Almonds

COOKING

Mix together. At night soak 7 tablespoons of the above muesli in a liquid of your choosing (water/juice/milk/soymilk etc). Alternatively just mix up the seed/nut mixture and store in a glass jar – then soak two tablespoons of this overnight on its own to add to a muesli mixture of your choice. Soaking your oats overnight and eating them raw means a higher bioavailability of the oat protein, better absorption and oats only when raw, deliver prebiotics to the gut.

Add any other ingredients you like – chia, fruits etc. Just before eating, chop on top your favourite topping – bananas, blackcurrants, yoghurt etc and add 3 Brazil nuts to receive your daily RDI of selenium and 3 walnuts for your brain health. Your brain is made up of over 50% DHA.

There are differing views about the ideal and perfect ratio of daily essential fatty acids. What we do know is the Japanese have three times more Omega 3 fats in their bodies than the average Westerner. Vegans, who eat more seeds and nuts, have twice the Omega 3 fat level of the average American. Hemp seed oil is the only common seed oil that meets all known fatty acid needs. Another way of meeting the needs for both Omega 3 and Omega 6 fats is to combine seeds. Pumpkin seeds and walnuts are good sources of Omega 3; while linseed is richest in Omega 3, containing around 50% Omega 3 and 10% Omega 6. Avocado, sesame seeds or tahini, pumpkin seeds and walnuts are richest in omega-9. One measure of sesame, sunflower, pumpkin and two measures of linseed totaling around two tablespoons will almost guarantee your daily intake of essential fatty acids. Most people choose to grind their seeds but I am not a fan of this practice. I prefer to keep them whole and soak them overnight, hence this recipe.

This recipe is markedly different to the types of muesli you can buy from the supermarket; if you are in any doubt just skim through the list of ingredients and you will see what I mean.

 

[Mini Forklift Ⓥ]

PROTEIN PANCAKES

INGREDIENTS

* 6 x egg whites
* 50-100g oats
* 1 x banana
* 1-2 x scoops protein powder

COOKING

Mix all of the ingredients together. Pour into a non-stick pan with a little oil if needed and cook on a very low heat with the pan covered.

Cook for around 5 minutes, make sure you flip over when it starts to bubble on top.

Either eat it there and then or leave overnight in fridge and toast the following day (or it's pretty good cold as well).

 

[Mini Forklift Ⓥ]

A quick and easy lunch or dinner to make ~ brown rice, lentils, veges and sliced black olives.

Coffee with a NZ fern on is optional.

 

[Mini Forklift Ⓥ]

Stir fried veges & black beans with homemade curry sauce (coconut oil, cranberry, garlic, 1 x red chilli and ginger) with pan seared salmon and pasta on the side. Coriander to garnish.

 

[Mini Forklift Ⓥ]

Lentils
Stir fried vegetables cooked in garlic, coconut oil and lemon juice
Salmon marinated in chilli, garlic and lemon juice

 

[Mini Forklift Ⓥ]

I'll post some more up later, feel free to add in your own ones. Always keen to see/read about what other veggie lifters like to eat. Cheers MF.

 

[Turbolag]

Man all of those recipes look so clean and fresh. And healthy and tasty.

Man I had fried chick peas for the first time last week I think it was. They are really good!

It was a falafel.

I wanna try those pancakes, they look really good. Everything you posted looks really good.

Thanks for the recipes.

 

[Mini Forklift Ⓥ]

Made a delicious raw wrap yesterday for a late lunch. Consisted of yellow capsicum, carrot, mushroom and spicy pinto & kidney beans. I spread a thin layer of homemade chili sauce across the wrap so it had a good kick to it...

 

[BrotherIron]

MF if I could suggest a recipe.... could you put up a lentil soup recipe? I'd appreciate it.

 

[Mini Forklift Ⓥ]

MF if I could suggest a recipe.... could you put up a lentil soup recipe? I'd appreciate it.

Absolutely, I've never made one so I'd have to have a play around. If one turns out good I will post it up, feel free to post it first though if you know of a good one?

Thanks.

 

[Mini Forklift Ⓥ]