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Veganuary Menu

A delicious, nutritious and fully plant-based menu...

@flavourandmisbehaviour is back with some delicious recipes! Whether you’re vegan all the time, vegan for January or just looking to try more plant based food, this tasty and nutritious meal plan is the perfect start. To read more about Rachel and her amazing cooking, click here.

Breakfast: Turmeric Latte Porridge Oats

1 Serving

Ingredients: 40g oats, 250ml coconut milk, 1/2 tsp ground turmeric, 1/2 tsp ground cinnamon, 1/4 tsp ground ginger, 2 tsp honey

Toppings: 1 sliced banana, blueberries, coconut yogurt

  1. Place ingredients in a saucepan and simmer for 10 mins until oats are cooked through. Top banana, blueberries, and coconut yoghurt. Finish with an extra drizzle of honey and a dusting of turmeric. 
  2. Top banana, blueberries, and coconut yoghurt. Finish with an extra drizzle of honey and a dusting of turmeric. 

Lunch: Miso Mushroom and Avocado Toast

Ingredients: sourdough bread, 1/2 ripe avocado, 100g mushrooms, 1 heaped tsp miso paste, chilli flakes, lemon juice

  1. Scoop the avocado into a bowl and mash with a squeeze of lemon juice, salt and a pinch of chilli flakes. 
  2. Drizzle a frying pan with olive oil and fry mushrooms with the miso paste for 5 mins until golden brown. 
  3. Toast the sourdough, top with avocado and scatter over mushrooms. Finish with an extra sprinkle of chilli flakes. 

Snack: Vegan Berry Protein Smoothie

Ingredients: 1 frozen banana, 1 handful of frozen mixed berries, 1 scoop of vanilla vegan protein powder, 300ml alternative milk, e.g. almond milk

  1. Simply blend all the ingredients together to form a smoothie. You can add more or less milk to reach your desired consistency. If you don’t have protein powder, you can also sub in 1 tbsp of ground flaxseeds. 

Dinner: Mediterranean Vegetable and Butter Bean Filo Galette 

Ingredients: 2 aubergines, 400g tin butter beans, 10g tahini, 2 bell peppers, 2 cloves garlic, 1tsp harissa paste, 1 tsp dried basil, 30g sun dried basil, 30g sun dried tomatoes, 3 sheets filo pastry

  1. Start by whole roasting the aubergine. Pierce several times with a knife, then place in the oven on 180 degrees C for 1 hour. Allow to cool.
  2. Slice peppers and courgettes and place on baking tray with a drizzle of oil, salt and dried harissa. Roast for 30 mins until golden, turning halfway. Put to one side. 
  3. In a blender, whiz together the drained butter beans, tahini, garlic, harissa paste, basil, sun dried tomatoes and cumin. It should form a rough paste with some bigger bits of tomatoes in there. 
  4. Transfer butter beans to a bowl. Remove the skin of the aubergine and place the soft centre in with the butter beans. Stir well to combine and season with salt. The aubergines should easily break up but allow some larger bits to remain if possible.
  5. Once the courgettes and peppers are brown and crispy, mix 3/4 into the bowl with the butter beans.
  6. Spray a tray with oil and lay 3 sheets of filo in different angles, spraying oil between each layer. Place the mixture in the centre of the sheets and then fold up the side. The centre should remain open. Place the remaining roast veggies in the middle. Roast in oven for 25 mins until filo is golden brown. 

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