Plant-Based Recipe Pack - LOGO HERE Discover 15 easy, healthy and tasty recipes, including: Wholistic Health and Happiness
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Plant-Based Recipe Pack
Discover 15 easy, healthy and tasty recipes, including:
breakfast, lunch, dinner, treat and smoothies
https://wholistichealthandhappiness.com
Contents & Key
6 Vegan Hash GF Gluten Free
DF Dairy Free
8 Detox Green Smoothie
LC Low Carb (20g- serve)
10 Strawberry Sunshine Bowl MP Meal Prep/Freezer Friendly
12 Overnight Poppy Seed Lemon Oats HP High Protein (20g+ per serve)
V Vegetarian
14 Overnight Raspberry Chia Parfait
Q Quick (under 30 mins)
16 Greek Pasta Protein Salad N Contains Nuts
18 Creamy Carrot Lentil Soup
20 Black Bean Quesadillas
22 Post Workout Power Bowl
24 Crispy Cauliflower Power Bowl
Mushroom Lentil Stew Over Cauliflower
26 Mash
28 Crispy Tofu Pesto Pasta
30 Quinoa Acorn Stuffed Squash
32 Trail Mix Cookies
34 Black Bean Protein Brownies
LOGO
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Sample Weekly Meal Planner
Breakfast Lunch Snack Dinner
E.g. Detox Green Smoothie,
Greek Pasta Crispy Cauliflower
Mon Vegan Hash
Protein Salad
Trail Mix Cookies, Black
Power Bowl
Bean Protein Brownies
E.g. Detox Green Smoothie, Mushroom Lentil
Overnight Poppy Seed Greek Pasta
Tue Lemon Oats Protein Salad
Trail Mix Cookies, Black Stew Over
Bean Protein Brownies Cauliflower Mash
E.g. Detox Green Smoothie,
Overnight Poppy Seed Creamy Carrot Crispy Tofu
Wed Lemon Oats Lentil Soup
Trail Mix Cookies, Black
Pesto Pasta
Bean Protein Brownies
E.g. Detox Green Smoothie,
Overnight Raspberry Creamy Carrot Quinoa Acorn
Thu Chia Parfait Lentil Soup
Trail Mix Cookies, Black
Stuffed Squash
Bean Protein Brownies
E.g. Detox Green Smoothie,
Overnight Raspberry Black Bean Quinoa Acorn
Fri Chia Parfait Quesadillas
Trail Mix Cookies, Black
Stuffed Squash
Bean Protein Brownies
E.g. Detox Green Smoothie,
Strawberry Post Workout
Sat Sunshine Bowl Power Bowl
Trail Mix Cookies, Black Meal Out - Enjoy!
Bean Protein Brownies
E.g. Detox Green Smoothie,
Post Workout Crispy Tofu
Sun Vegan Hash
Power Bowl
Trail Mix Cookies, Black
Pesto Pasta
Bean Protein Brownies
LOGO
4 https://wholistichealthandhappiness.com HERE
Weekly Shopping List
Non-Dairy, Cans, Legumes, Seeds, Herbs, Grains, Oils, Baking
Fruits, Vegetables
Condiments Nuts, Spices Goods, Misc
Fruits Non-Dairy Seeds, Nuts, Dried Fruits Grains
• 2 green apples • small pack vegan sausage • 1x small bag hemp seeds • 1x medium pack quick oats
• 2 bananas of choice • 1x small bag chia seeds • 1x pack lentil pasta
• 2 lemons • poppy seeds (optional) • 1x pack whole wheat tortillas
• soy milk
• 1 small honeydew melon • 1x small bag roasted cashews • 1x pack dried breadcrumbs
• almond milk • 1x small bag roasted pine nuts
• 1 small avocado (gluten-free or normal)
• plant-based milk of choice • 1x small bag pumpkin seeds • 1x pack bag brown rice
• 2x small containers of • 1x small bag ground flax seeds • 1x pack bag all-purpose or
Vegetables
vanilla coconut yogurt • 1x small bag dried cranberries gluten free flour
• 2 medium yellow potatoes
• vegan grated cheese • 1x jar sweetened almond • 1x pack dried pasta of choice
• 1 pint (300g) baby tomatoes butter
• 1 bunch kale • vegan butter • 1x pack bag dried quinoa
• 1x small bag walnuts (optional)
• 2 stalks celery • 1x 350 grams extra firm
• 1 medium cucumber tofu Oils
Legumes, Pulses
• 1 yellow bell pepper • 1x large container of olive oil
• 1x small pack dried split red
• 1 red bell pepper Canned Goods lentils • 1x small container avocado
oil
• 2 bulbs garlic • 3x 1L vegetable stock • 1x small pack dried green
lentils • 1x small container coconut oil
• 14 large carrots • 1x can light coconut milk
• 4 medium yellow onion • 2x 398ml cans of black Fresh Herbs, Spices Sweeteners
• 1 small onion beans
• small container Kalamata • monk fruit sweetener
• 1 tomato • 1x can of chickpeas olives • agave syrup
• 2 large heads of cauliflower • 1x can coconut milk (only • ginger root (small) • maple syrup
• pack of mixed greens if making brownie topping) • coriander • coconut sugar
• 20 buttons mushrooms • rosemary
• 20 large green beans Condiments, Sauces • large bunch of basil Baking Goods
• 1 small jalapeño pepper
(optional)
• red wine vinegar (if • baking soda
making homemade salad Dried Herbs, Spices
• 1 large zucchini • baking powder
dressing) • paprika
• 2 small acorn squashes • vanilla extract
• onion powder
• 1 bunch rocket (4 cups) • Greek salad dressing (if • cocoa powder
• garlic powder
buying store-bought) • vegan egg replacers
• 1 medium yam • cayenne pepper
• vegan mayonnaise • salt • sugar free chocolate chips
Frozen • red cooking wine • black pepper
• frozen pineapple • coconut aminos or soy • dried oregano Misc/Other
• frozen raspberries sauce • ground cumin • vegan protein powder of
• store-bought hummus • chili flakes choice chocolate flavor
• frozen strawberries
• raspberry jam (if making • mild curry powder • vegan protein powder of
• frozen edamame beans choice vanilla flavor
brownie topping) • chili powder
• nutritional yeast • vegan sausage
• Dijon mustard
• za’atar seasoning
• dried tarragon (optional) LOGO
5 https://wholistichealthandhappiness.com HERE
Vegan Hash
Serves 2 What you need to do
2 medium yellow potatoes 1. Chop the potatoes into bite-sized pieces. Cut the baby
tomatoes in half, and remove the stem from the kale
½ cup (150g) baby tomatoes or and chop it up.
1 small Roma
2 small kale leaves 2. Place 1 tablespoon of olive oil into a non-stick frying
pan with a thick bottom. Heat the pan to a medium
1 vegan sausage of choice heat and add the potatoes and all the spices. Stir
1 tsp. paprika gently for 1 minute. Add in ½ cup of water and cover
the pan with a lid. Cook the potatoes on a medium-low
½ tsp. garlic powder heat until all the water evaporates, this will take
½ tsp. onion powder approximately 5 minutes.
⅛ tsp. red cayenne pepper 3. While the potatoes are cooking, cut the vegan sausage
(optional) for extra heat into bite-sized pieces. Once the water has evaporated
pinch of salt and pepper from potatoes, add in the tomatoes, kale and sliced
vegan sausage. Cook for another 5 minutes stirring
1 tbsp. olive oil until the sausage and potatoes crisp up a little. Serve
½ cup (120ml) water immediately.
Note: To add more protein, add in one more vegan sausage.
GF DF V Q
myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)
5 mins 10-15 mins 253 7 39 12
01780574
*Nutrition per serving
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Detox Green Smoothie
Serves 2 What you need to do
2 green apples 1. Cut and core the apples and place into a blender along
with the celery, honeydew melon, pineapple or
½ lemon, juiced strawberries, lemon juice and water. Blend until
2 large stalks of celery smooth and serve immediately.
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 V Q
myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)
5 mins 0 mins 291 5 57 8
06950032
*Nutrition per serving
LOGO
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Strawberry Sunshine Bowl
Serves 2 What you need to do
½ cup (180g) frozen 1. Freeze the cauliflower and banana the night before.
cauliflower Make sure to peel the banana and slice it into pieces
before freezing.
1 cup (180g) frozen strawberries
1 heaped cup frozen bananas (1 2. Place all ingredients into a blender and blend until
large banana) smooth, add a little extra milk if required.
1 scoop vegan protein powder of 3. Pour into two bowls and top with ½ cup fresh fruit
choice each and add 1 tablespoon of nuts or granola if
2 cups (480ml) soy milk or desired.
other plant-based milk
1 cup fresh fruit of choice
GF DF V Q
myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)
7 mins 0 mins 301 4 49 19
09741980
*Nutrition per serving
LOGO
11 https://wholistichealthandhappiness.com HEREOvernight Poppy Seed
Lemon Oats
Serves 2 What you need to do
½ cup (45g) quick or regular 1. Mix the oats, hemp seeds, chia seeds, poppy seeds and
rolled oats lemon zest together in a large jar. Pour in the soy milk
and coconut yogurt and mix again. Place into the
2 tbsp. hemp seeds
fridge overnight. This makes an ideal grab and go
1 tbsp. chia seeds breakfast in the morning.
½ tbsp. poppy seeds (optional)
¾ cup (180ml) soy milk
¾ cup (175g) sweetened vanilla
coconut yogurt
1 lemon zest
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.
GF DF MP V Q
myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)
Place in the
5 mins fridge overnight 263 14 31 12
04220572
*Nutrition per serving
LOGO
13 https://wholistichealthandhappiness.com HEREOvernight Raspberry
Chia Parfait
Serves 2 What you need to do
2 tbsp. chia seeds 1. The night before, mix the plant-based milk and chia
seeds in a jar. Stir well to combine and place into the
½ cup (120ml) plant-based fridge.
milk
2 cups (240g) frozen 2. In a small pot, mash the frozen raspberries over
raspberries medium heat. Reduce to a simmer once all the
raspberries have broken up and let the fruit simmer
2 tsp. monk fruit sweetener or for 5 minutes stirring frequently, until the mixture
sweetener of choice
starts to thicken and then add in the monk fruit
2 cups (470g) unsweetened sweetener.
coconut or soy vanilla yogurt of
choice 3. Place the raspberry mixture into another jar or
container and place it into the fridge. Give your chia
seed pudding a shake as well.
4. 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.
GF DF MP V Q
myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)
Place in the
5 mins fridge overnight 328 5 49 19
06592554
*Nutrition per serving
LOGO
15 https://wholistichealthandhappiness.com HEREGreek Pasta Protein Salad
Serves 2 What you need to do
½ cup (100g) dried red lentil 1. Bring a large pan of water to a boil. Place in your red
pasta lentil pasta and cook as per instructions on the
packaging.
½ large cucumber
½ cup (100g) baby tomatoes 2. While the pasta is cooking, chop the cucumber,
tomatoes, onion, and bell pepper. Place into a large
¼ large onion
salad bowl and mix in the drained Kalamata olives.
1 large red or yellow bell pepper
3. Prepare the salad dressing by crushing the garlic into a
16 pitted Kalamata olives bowl and whisking together with all the remaining
dressing ingredients. Pour over the salad.
Dressing (or substitute for
store-bought): 4. Once the pasta has cooked, drain and run under cold
water until tool to the touch. Add the pasta to the
1 tbsp. olive oil salad bowl and mix well to combine.
1 tbsp. water
2 tbsp. red wine vinegar
1 tsp. dried oregano
1 clove garlic
½ tsp agave syrup or maple
Tip: For added flavor, top the salad with vegan feta cheese and
syrup chopped parsley. To cut down on preparation time, you can
substitute the salad dressing with a store-bought alternative.
GF DF MP V Q
myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)
10 mins 10 mins 326 21 41 11
07192678
*Nutrition per serving
LOGO
17 https://wholistichealthandhappiness.com HERECreamy Carrot Lentil Soup
Serves 3 What you need to do
1.5 lbs. (680g) carrots (approx. 8 1. Peel and chop the carrots and onion. Pour the lentils
large) into a sieve and run them under cold water.
1 medium onion
2. Place a large saucepan over a medium heat and pour
¾ cup (140g) split red lentils in the olive oil and add in the chopped onions. Cook
3 cloves garlic for 1-2 minutes and then add in the carrots, crushed
1 tbsp. avocado oil or olive oil garlic, and freshly grated ginger. Stir and cook for a
further minute.
4 cups (960ml) vegetable stock
1x 400ml can light coconut milk 3. Add the vegetable stock, coconut milk, lentils, ground
cumin, red chili flakes, curry powder, coconut sugar, a
½ tsp. grated fresh ginger
large pinch of salt and a small pinch of pepper. Stir
¼ tsp. ground cumin well and bring to a boil. Now reduce heat to low and
½ tsp. crushed red chili flakes allow the soup to simmer for 15-18 minutes until the
(optional) lentils and carrots are tender.
1 ¼ tsp. mild curry powder
4. Pour the soup into a blender and blend until smooth.
1 tbsp. coconut sugar or another
sweetener
For a thinner soup add more vegetable stock. Adjust
the seasoning to your taste.
salt and pepper
5. Ladle the soup into bowls and top with fresh chopped
Topping: coriander and roasted cashews.
¼ cup (15g) coriander leaf
¼ cup (35g) roasted cashews Note: Nutrition info is without toppings.
GF DF MP V N
myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)
10 mins 20 mins 390 14 66 12
04461371
*Nutrition per serving
LOGO
19 https://wholistichealthandhappiness.com HEREBlack Bean Quesadillas
Serves 2 What you need to do
½ small onion 1. Dice the tomatoes, avocado, and onions.
½ cup (40g) vegan grated 2. Create the spice mix by placing all ingredients into a
cheese small bowl and stirring well.
½ cup (85g) tinned black beans 3. Take ¼ cup of the vegan cheese and sprinkle half on a
½ large tomato tortilla shell. Top with ½ of the tomato, onion, and
black beans. Sprinkle with ¾ teaspoon of spice mix
½ avocado and top with the other half of the cheese. Repeat this
4x 7 inch whole wheat tortilla process for the second quesadilla.
4. Place a non stick frying pan over a medium-low heat.
Spice mix: Place the quesadilla into the pan, cook on each side for
¼ tsp. ground cumin 3-5 minutes until golden brown and the cheese has
melted. Remove from the pan and repeat the cooking
½ tsp. chili powder process with the second quesadilla.
¼ tsp. ground paprika powder
5. Serve immediately with guacamole and salsa if
pinch of cayenne pepper desired.
Tip: To make a low carbohydrate version replace the wraps
with paleo wraps.
DF MP V Q
myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)
5 mins 12 mins 492 21 61 13
04562010
*Nutrition per serving
LOGO
21 https://wholistichealthandhappiness.com HEREPost Workout
Power Bowl
Serves 2 What you need to do
1 medium yam 1. Preheat the oven to 350°F (180°C). Peel the yam and
chop into cubes, toss in a pinch of salt and pepper.
½ cup (90g) dried quinoa Place the yam onto a lined baking sheet and place in
¼ cup (48g) green lentils the oven for 20 minutes until cooked through.
4 cups (80g) rocket 2. Place the quinoa and green lentils in a pot with 2 ¾
2 tbsp. dried cranberries cups (660ml) of water. Bring to the boil then reduce
(optional) the heat to a simmer, cover with lid and cook for 20
minutes.
Dressing (or substitute for 3. To make the dressing mix the water, mustard, maple
store-bought salad syrup, tarragon, and a pinch of salt and pepper in a
dressing): small bowl with a whisk. [You can omit this step if
1 tbsp. olive oil using store-bought salad dressing.]
1 tbsp. water 4. To assemble, place the rocket on a large platter and
top with the cooked quinoa, lentils, and yams. Drizzle
1 tbsp. Dijon mustard
with the dressing and serve onto two plates.
1 tbsp. maple syrup
½ tsp. tarragon
GF DF MP V Q
myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)
5 mins 20 mins 422 12 71 16
03360859
*Nutrition per serving
LOGO
23 https://wholistichealthandhappiness.com HERECrispy Cauliflower
Power Bowl
Serves 3 What you need to do
6 cups (180g) mixed greens 1. Preheat the oven to 400°F (200°C). Place the brown
rice into a pot with water, bring to a boil, then reduce
1 ½ cup (230g) frozen edamame
the heat, cover with a lid and simmer gently for 40
2 large carrots grated minutes.
½ cup (90g) brown rice 2. Remove the stem and leaves from the cauliflower and
1 cup (240ml) water or vegetable cut into large bite-sized pieces.
stock
3. Toss the cauliflower with vegan mayonnaise, avocado
oil, and plant-based milk.
Crispy Cauliflower: 4. In a small bowl, mix the breadcrumbs, garlic powder,
1 large cauliflower head paprika, cayenne pepper, and a pinch of salt and
pepper. Pour the breadcrumb and spice mixture over
3 tbsp. vegan mayonnaise
the cauliflower and stir together until coated. Transfer
2 tbsp. avocado oil the cauliflower to a lined baking sheet and bake for 18-
23 minutes until the cauliflower becomes crispy.
3 tbsp. plant-based milk
1 tsp. garlic powder 5. Take 3 serving bowls share the mixed greens, thawed
edamame beans, and grated carrot evenly between each
1 ½ tsp. paprika bowl.
¼ tsp. cayenne pepper
6. When ready to serve, top each bowl with rice and
½ cup + 3 tbsp. cup (70g) cauliflower.
breadcrumbs (gluten-free or
normal)
salt & pepper
GF DF MP V
myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)
15 mins 40 mins 456 20 57 18
04779995
*Nutrition per serving
LOGO
25 https://wholistichealthandhappiness.com HEREMushroom Lentil Stew
Over Cauliflower Mash
Serves 4 What you need to do
Stew: 1. Chop the carrots, green beans, onions, mushrooms, and cauliflower
(removing stem and leaves). Place the cauliflower florets into a large
20 button mushrooms
saucepan with ¾ cup (180ml) water. Place a lid on the pan and set it on
1 medium cooking onion the stovetop, over a medium heat for 10 minutes and cook until the
1 cup (190g) green lentils cauliflower is soft.
½ cup (120ml) red cooking wine
2. Place a large frying pan over a medium heat, melt 1 tablespoon of vegan
1 tbsp. vegan butter
butter in the pan and sauté the onions and mushrooms for 1 minute. Pour
2 large carrots in the wine and cook until the wine has reduced by half. Add in the carrots,
20 large green beans lentils, vegetable stock, coconut aminos or soy sauce, rosemary, a large
3 cloves garlic
pinch of salt and a small pinch of pepper. Bring to the boil, before the heat
to a simmer.
2 tbsp. coconut aminos or soy sauce
2 ½ cups (600ml) vegetable stock 3. To make a thickener for the stew, place the butter in a small saucepan and
½ tsp. fresh rosemary, finely chopped 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
salt & pepper
lumps. Now pour the thickener into the stew and mix well to combine.
Thickener: 4. Simmer the stew for 15-20 minutes, uncovered, until the lentils and
1 tbsp. gluten-free or plain flour vegetables are cooked. Stir often, to stop the lentils from sticking to the
1 tbsp. vegan butter bottom of the pan. Add in green beans for the last 10 minutes of cooking.
1 cup (240ml) vegetable stock 5. 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
Cauliflower mash: salt, a pinch of pepper and the rosemary. Mix well until the cauliflower
1 large head cauliflower mash is smooth.
4 tbsp. almond milk
6. To serve, place the cauliflower mash on the bottom of the plate and top
2 cloves garlic with the stew.
1 pinch fresh rosemary, finely chopped
1 tbsp. vegan butter
salt & pepper
GF DF MP HP V N
myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)
30 mins 15 mins 382 10 55 22
05877195
*Nutrition per serving
LOGO
27 https://wholistichealthandhappiness.com HERECrispy Tofu Pesto Pasta
Serves 4 What you need to do
12 oz. (350g) extra firm tofu 1. 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
1 large zucchini books on top, or use a tofu press to release any excess
moisture.
6 oz. (170g) dried pasta of
choice 2. While the tofu is pressing, place the basil, roasted pine nuts,
nutritional yeast, lemon juice, ¼ jalapeño pepper (optional)
salt and pepper
and olive oil into a blender or food processor. Blend until
smooth. Add salt and pepper to taste.
Pesto: 3. Place the pasta into boiling water and cook as per
instructions on the side of the packaging.
2 oz. (60g) grams fresh basil (1
large bunch) 4. Chop the tofu and zucchini into cubes. Place a large frying
pan on the stove over a medium/high heat. Add 1 tablespoon
¼ cup (25g) roasted pine nuts of olive oil to the pan and add in the tofu and zucchini. Crisp
3 tsp. nutritional yeast each side of the tofu and zucchini for 2-4 minutes each side
until golden brown. Sprinkle with a little salt and pepper.
½ lemon juiced
5. To assemble, drain the pasta, put into a large pasta bowl and
¼ cup (60ml) olive oil toss with the pesto sauce. Place the crispy tofu and zucchini
on top of the pasta and serve with fresh basil and vegan
¼ jalapeño pepper (omit if not parmesan if desired.
wanting it spicy)
Tip:
salt & pepper - 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 quantities for the pesto.
DF MP V N
myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)
10 mins 20 mins 412 23 39 17
03935262
*Nutrition per serving
LOGO
29 https://wholistichealthandhappiness.com HEREQuinoa Acorn
Stuffed Squash
Serves 4 What you need to do
2 small acorn squash 1. Preheat the oven to 350°F (180°C) and line a baking sheet
with parchment paper.
1 cup (180g) dried quinoa
2. Cut the acorn squashes in half and remove the seeds and
2 ¼ cups (540ml) water or core. Sprinkle the squash with za’atar seasoning and place
vegetable stock the cut side down on the baking sheet. Place in the oven and
1 medium onion bake for 35 minutes, or until the squash is soft to touch.
3. Place the quinoa in a saucepan and add water or stock. Place
2 medium carrots
over a high heat and bring to the boil, before covering and
2 handfuls kale, 4 cups (135g), reducing the heat to low. Simmer gently for 15 minutes.
chopped
4. While the squash is cooking, chop the onion, carrots and
2 tsp. za’atar seasoning kale and crush four cloves of garlic. Place a frying pan over a
medium/high heat, add the oil and sauté the onions,
4 cloves garlic
carrots, za’atar, garlic until the onions and carrots are
1 cup (170g) canned chickpeas cooked (roughly 3-5 minutes), stir often. Now add in the
or white beans, drained kale, chickpeas and quinoa and stir until kale starts to wilt.
1 tsp. oil or 2 tsp. water 5. Spoon this filling into the center of the cooked acorn
squash. Mix the hummus with water and season to taste
4 tbsp. store-bought hummus with salt and pepper. Give everything a good stir to combine
1 tbsp. water and drizzle over the top of the quinoa. Serve immediately.
salt & pepper Tip: To reduce carbohydrates by 22 grams, omit the squash and
instead place the quinoa filling on top of a bed of mixed greens.
GF DF MP V
myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)
15 mins 35 mins 404 6 77 15
04942130
*Nutrition per serving
LOGO
31 https://wholistichealthandhappiness.com HERETrail Mix Cookies
Serves 16 What you need to do
2 cups (180g) quick or rolled 1. Preheat the oven to 350°F (180°C). Line 2 baking
oats sheets with parchment paper.
¼ cup (45g) hemp seeds 2. Mix the ground flax seeds with the water and set aside.
¼ cup (30g) pumpkin seeds 3. In a large bowl, mix together the oats, hemp seeds,
pumpkin seeds, dried cranberries, baking soda, baking
½ cup (65g) dried cranberries
powder, and a small pinch of salt.
2 tbsp. ground flax seeds
4. In a separate bowl, mash the banana and add in almond
4 tbsp. water butter (or peanut butter), maple syrup and vanilla
½ tsp. baking soda extract. Mix well to combine.
½ tsp. baking powder 5. Pour the wet mixture into the dry ingredients and mix
well. Spoon out 16 even scoops onto the lined baking
1 medium overripe banana sheets, press down to flatten a little and bake for 12
peeled minutes.
¾ cup (60g) almond butter
6. Once baked, remove from the oven and place the
(sweetened) or substitute for
peanut butter cookies onto a wire cooling rack. Once cooled these
cookies can be stored in an airtight container for up to 5
1 tsp. vanilla extract days.
¼ cup (85g) maple syrup
salt
GF DF LC MP V Q N
myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)
8 mins 12 mins 246 18 14 9
08893567
*Nutrition per serving
LOGO
33 https://wholistichealthandhappiness.com HEREBlack Bean Protein Brownies
Serves 9 What you need to do
1. Preheat your oven to 325°F (160°C). Grease only 9 holes in a 12 hole muffin
1x 398ml can of black beans
tin.
½ cup (50g) cocoa powder (high 2. Mix the vegan egg replacements with water and set aside. [Tip: You can use
quality) flax eggs instead by mixing 2 tablespoon of flax meal with 4 tablespoon of
¼ cup (50g) vegan chocolate protein water.]
powder 3. Blend the coconut sugar or monk fruit sugar in a blender until it forms a
½ cup (95g) coconut sugar or monk powder. Drain and rinse your black beans and pour them into the blender
fruit sugar with the sugar.
4. Now add in the cocoa powder, baking powder, protein powder, vanilla extract
2 vegan egg replacements
and coconut oil. Turn on the blender and blend on low until the mixture
4 tbsp. melted coconut oil forms a smooth batter.
1 tsp. baking powder 5. Pour the batter into a bowl and fold in your chocolate chips and walnuts.
½ tsp. vanilla extract 6. 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
¼ cup (40g) chocolate chips (sugar- the tin from the oven and place onto a wire rack to cool completely.
free)
7. To make the topping take only the thick cream from a can of coconut milk,
¼ cup (30g) walnuts (optional) 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
Topping (optional):
with an electric whisk for 30 seconds to 1 minute on high.
9 tsp. leftover raspberry jam from
8. To assemble, place the brownies upside down and top with a little chocolate
breakfast parfait or store-bought
frosting and a spoon of raspberry jam.
vegan chocolate frosting
9. Store in an airtight container in the fridge for up to 5 days.
½ cup (160g) coconut cream (from the
top of a can of coconut milk)
Note: Nutrition info is using monk fruit sugar without topping
¼ cup (30g) chocolate chips (sugar-
free)
GF DF LC MP V N
myfitnesspal Prep Cook Kcal Fats(g) Carbs(g) Protein(g)
10 mins 27 mins 176 12 17 9
00235563
*Nutrition per serving
LOGO
35 https://wholistichealthandhappiness.com HEREYou can also read
