Easy healthy Vegan dishes ideas

Easy fast healthy breakfast  ,high in protein and antioxidants : 

2 cups of Oats (10g of protein) 2 tbs of flat seeds, 3 tbs of hemp seeds (12g of protein ) 

1 cup of chopped strawberries , 1/2 cup of blueberries ; 1/2 of soy milk (4 g of protein) 3tbs of coconut sugar  

protein amount 26 g of protein  0 cruelty in it.

Antioxidant  chick peas summer salad high in protein 

1 cup of chickpeas (7g of protein )

1 chopped onions

1 chopped cucumber (1 g of protein)

1/2 cup of chop walnuts ( 6g of protein)

1 chopped peach 

1 chopped tomato 

3 cups of chopped kale (8.5 g of protein) 

3 tbs of hemp seeds (10 g of protein)

Seasoning ; 

2 tbs of coconut oil

salt

black pepper

basil

parsley 

4tbs of lemon juice 

Baked crispy Potatoes with grilled vegetables 

4 chopped medium potatoes in slices  (8 g of protein)

3 cups of shopped kale (7.5 g of protein)

1/2 chopped cucumber

4 tbs of flax seeds

1 chopped onion

3 tbs of hemp seeds

1 cup of shopped spinach 

1/2 chopped red pepper

Seasoning ;

4 tbs of coconut oil

salt 

Black pepper 

Italian season

garlic powder 

Step 1

Pre heat the oven to 430F for 10 minutes

 Spray coconut oil no stick in a sheet;

trow 1/2 of the chopped onions

trow salt

spread the potatoes thought the sheet

spread 2 tbs of coconut oil, black pepper, Italian season, garlic powder .

Roll the seasoned potatoes in flax seeds and hemp seeds;

Leave the potatoes for 15 to 20 minutes switching the sides until turn light brown from both sides.

Step 2

In a no stick pan trow the rest of coconut oil; the kale, spinach and red pepper; let it grill on low heat for 7 minutes, trow the seasoning ; for last add the sliced of cucumbers .

Mix the baked crispy potatoes with the grilled vegetables .

Tip : make brown rice on the side as a side dish for this one.

Blueberries nana cocoa nice cream

Use  3 frozen bananas 15 h priors in pieces cover in a container

1 cup of blueberries

5 tbs of coconut milk

5 tbs of coconut sugar

8 tbs of raw cocoa powder 

4 tbs of chia seeds

Step 1

Processed the 3 frozen bananas in a strong blender or food processor ;

Add chia seeds, coconut sugar , coconut milk during the process until becomes creme like an ice cream.

Step 2

In a no stick pan , use a no stick coconut oil spray; trow 1/2 of coconut milk and the raw cocoa powder , low the heat and keep mixing until become a smooth syrup consistence.

Step 3

In a jar; trow part of the cocoa syrup then the blueberry nice cream and the trow the rest of the cocoa syrup on top.

Teriyaki crispy Tofu with veggies and corn

High in protein and antioxidants

Ingredients ;

1 package of firm tofu

2 cups of chopped kale 

2 cups of chopped spinach 

1 chopped apple

1/2 slices of cucumber 

corn 

1/2 cup of walnuts

Seasoning ;

1 cup of teriyaki sauce 

1 chopped onion

garlic powder

Parsley 

black pepper

5 tbs of coconut oil

lemon juice

salt

basil

garlic powder 

Step 1

 Dry the Tofu with a towel 

Cut the tofu in triangles  

 Spray a no stick pain with 2 tbs of coconut oil 

let it heat for 1 minutes and trow the Tofu , add salt , black pepper, parsley and the terrace sauce .

Low the heat after 4 minutes for 4 more minutes switching sides.

Step 2

Trow the rest of the coconut oil in a pain with kale, spinach, garlic sauce  basil , salt and black pepper , and let it grill for  few minutes. 

For last, add the spices of apples , cucumber and walnuts and mix 3 tbs of lemon juice with everything else.

 Step 3

Boiled the corn and add salt basil and black pepper.

Add the Teriyaki tofu with the veggies mix and corn .

It is amazing how tasty Tofu and veggies can be when we season with ingredients that add taste to it.

Tofu is one of the healthiest food , it is high in protein and other important minerals. Kale   spinach and walnuts can be a great source of protein as well with another amazing nutrition values .

Now you have 4 simple vegan dishes ideas with a good amount of protein and other important minerals . These dishes can be a  good example in how much of plant based protein we can get during the day along with other amazing important nutrients . 

Being Vegan is far from being strict , it  is  about a large  variety of  tasty healthy meals we can eat  . 

The greatest thing about being vegan is that we diminish  the horrific  cruelty on the animals lives . Being vegan also deliver a positive impact on  the environmental who suffer with the amount of animals production by wasting water and generating harmful gases. By being vegan our heath improves and the grains produce to feed all the animals raised for food could actually solve world hunger. 

There are so many great reasons to go vegan.

Iara.Foschino@gmail.com