WHOLE FOOD PLANT-BASED RECIPES

Healthy & Simple Whole Food Plant-Based No Oil Recipes You Will Love!!

Breakfast 

Superfood Anti-inflammatory Smoothie

Serves: 1

Ingredients:

  • 1 cup of unsweetened almond milk 

  • 1 cup of frozen blueberries 

  • 1 cup of kale or spinach 

  • ¼ tsp. Ground turmeric 

  • 1 Tbsp. chia seeds 

  • 1 Tbsp. raw honey (optional) 

 

Directions:

  1. Add all ingredients to a high-speed blender and blend until smooth. 

  2. Enjoy! 

 

Coconut Oatmeal Bowl 

Serves: 1

Ingredients:

  • 1 cup of cooked rolled oats (cook in dairy-free milk of choice) 

  • ½ cup of sliced strawberries 

  • 1 Tbsp. chia seeds 

  • 1 Tbsp. shredded unsweetened coconut 

 

Directions:

  1. Start by adding the cooked oatmeal to a bowl and top with the sliced strawberries, chia seeds, and unsweetened shredded coconut. 

  2. Enjoy right away. 

 

Vegan & Gluten Free Blueberry Muffins

Serves: 6

Ingredients:

  • 2 ½ cups of almond flour

  • 1 tsp. Baking powder

  • ⅓ cup unsweetened applesauce 

  • ⅓ cup unsweetened almond milk

  • 1 Flax egg (1 Tbsp. flax meal + 3 Tbsp. warm water) 

  • 1 tsp. Pure vanilla extract

  • ½ cup wild blueberries 

 

Directions:

  1. Preheat the oven to 350 degrees F and line a muffin tin with unbleached muffin liners. 

  2. Add the almond flour, baking powder, apple sauce, and almond milk to a mixing bowl and mix well. 

  3. Add the remaining ingredients minus the blueberries and mix until no clumps remain. 

  4. Fold in the blueberries. 

  5. Pour into the muffin tins, filling ¾ of the way. 

  6. Bake for 20-25 minutes or until a toothpick inserted into the center comes out clean

Lunch 

Superfood Dark Leafy Green Salad With Pomegranate Seeds 

Serves: 1

Ingredients:

  • 2 cups of dark leafy green of choice (kale, arugula, or a mix works well) 

  • ¼ cup pomegranate seeds

  • ½ cup black beans 

  • ½ tomato, chopped 

  • ½ avocado, sliced 

  • 1 Tbsp. slivered almonds 

  • Raw apple cider vinegar for serving 

 

Directions:

  1. Start by adding the dark leafy greens to a large mixing bowl and add all the ingredients minus the raw apple cider vinegar and stir well to combine. 

  2. Add the raw apple cider vinegar and mix to cover the dark leafy greens with the ACV. 

  3. Serve right away! 

 

Vegan Loaded Sweet Potato 

Serves: 1

Ingredients:

  • 1 large sweet potato 

  • 3 ounces of tempeh, cubed 

  • ¼ cup black beans 

  • 1 handful of chopped kale 

  • 1 clove of garlic, chopped

  • ¼ of a sweet yellow onion, chopped 

 

Directions:

  1. Start by preheating the oven to 400 degrees F and line a baking sheet with parchment paper. 

  2. Poke a few holes in the sweet potato and place on the lined baking sheet. Bake for 45-50 minutes or until the sweet potato is completely cooked. 

  3. Allow the sweet potato to cool, slice in half and fill with the cubed tempeh, black beans, chopped kale, garlic, and chopped onion. 

  4. Place back in the oven for 15 or until the onions are tender. 

  5. Enjoy! 

 

Meal Replacement Plant-Based Protein Shake 

Serves: 1

Ingredients:

  • 1 cup of unsweetened almond milk (cashew or coconut would work well too) 

  • 1 cup of frozen strawberries 

  • 1 frozen banana 

  • 2 Tbsp. hemp seeds

  • 1 scoop of pumpkin seed protein powder (hemp seed protein would work well too) 

  • ½ cup of full-fat unsweetened coconut milk yogurt 

  • 1 Tbsp. raw cocoa nibs 

 

Directions:

  1. Add all ingredients to a high-speed blender and blend until smooth. 

  2. Enjoy! 

 

Dinner 

Tofu Parmesan 

 

Serves: 1

Ingredients:

  • 3 ounces of firm tofu, pressed to release water and cubed

  • ¼ cup no sugar added marinara sauce 

  • ½ cup of cashew cheese 

  • 1 clove of garlic, chopped 

  • 2 cups of cooked spaghetti squash 

  • Freshly chopped basil for serving 

 

Directions:

  1. Start by preheating the oven to 350 degrees F and lining a baking dish with parchment paper. 

  2. Add the cubed tofu to the baking dish and top with the marinara sauce, cashew cheese, and garlic. 

  3. Bake for 20-30 minutes or until the tofu is slightly crispy and the cheese has started to melt. 

  4. Once cooked, serve with cooked spaghetti squash and freshly chopped basil. 

 

Cauliflower Vegan Pizza 

Serves: 2

Ingredients:

  • 6 cups of cauliflower rice 

  • 1 Tbsp. flax meal + 3 Tbsp warm water mixed to create a flax egg 

  • 1 clove of garlic 

  • 1 tsp. Dried oregano 

  • 1 tsp. Dried onion powder 

  • Toppings: Marinara sauce, cashew cheese, bell peppers and or dark leafy greens, freshly chopped garlic, fresh basil, nutritional yeast. 

 

Directions:

  1. Start by preheating the oven to 375 degrees and line a pizza pan with parchment paper. 

  2. Add the riced cauliflower to a large mixing bowl along with the flax egg, and seasoning. Mix well. 

  3. Form the dough into a ball and place on the parchment lined pizza pan and press down until about 1 inch thick. 

  4. Add desired toppings (if using fresh basil, add right before serving) and bake for about 15-20 minutes or until crispy. 

  5. Enjoy! 

 

Sweet Potato Veggie Burger 

Serves: 6

Ingredients:

  • 1 lb. baked sweet potatoes, mashed 

  • ⅓ cup brown rice 

  • ½ cup black beans 

  • 2 cloves of garlic 

  • ½ sweet yellow onion 

  • 1 tsp. Cumin 

  • ½ tsp. Pink Himalayan sea salt 

  • ¼ tsp. Black pepper 

  • Toppings: Tomato, avocado, cilantro or parsley, lettuce 

 

Directions:

  1. Start by preheating the oven to 400 degrees F and line a baking sheet with parchment paper. 

  2. Add the mashed sweet potatoes, brown rice, black beans, garlic, onion, cumin, salt, and pepper to a food processor or high-speed blender and blend until well combined. 

  3. For into burger patties and bake for 10-15 minutes on each side or until the burgers begin to get crispy. 

  4. Enjoy with desired toppings. 

 

Snacks

Homemade Trail Mix 

Serves: 8

Ingredients:

  • ½ cup raw almonds 

  • ½ cup raw cashews 

  • ½ cup raw pecans 

  • ½ unsweetened dried cranberries

  • ¼ cup raw cacao nibs 

 

Directions:

  1. Add all the ingredients to a large mixing bowl and toss to combine. 

  2. Serve as a quick grab and go snack. 

 

Energy Bites 

Serves: 8 

Ingredients:

  • 1 cup raw cashews 

  • ½ cup raw unsweetened cocoa powder 

  • 1 pinch of pink Himalayan sea salt 

  • 20 pitted Medjool dates 

  • 2 Tbsp. filtered water

 

Directions:

  1. Add the cashews, cocoa powder, and pink Himalayan sea salt to a food processor or high-speed blender and pulse for 10 seconds. 

  2. Add the pitted dates and water. Pulse until the mixture comes together. 

  3. Place the dough in the fridge for 30 minutes. 

  4. Once chilled, form into bite-sized rounds and store in a glass container in the fridge or freezer until ready to enjoy. 

 

Chia Pudding 

Serves: 4

Ingredients:

  1. 1 cup of unsweetened almond milk 

  2. ½ cup of chia seeds

  3. 2 Tbsp. pure maple syrup 

  4. 1 tsp. Pure vanilla extract 

 

Directions:

  1. Add all the ingredients to a high-speed blender and blend until smooth. 

  2. Pour into a Mason-style jar, cover, and place in the fridge overnight until a pudding-like consistency forms. 

  3. Enjoy! 

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