Breakfast
- 2\3 cup frozen berries
- 199 ml soy milk
- 1 tsp. sesame seeds
- 1 tsp. flax or hemp seeds
Blend all components into pap for 1 min.
2-3 avocado toasts with quinoa, buckwheat or wild rice crisps or sourdough bread. Whole avocado with greenery, tomatoes, oil and flax. Make sure there’s more quac than bread. Add sesame, sunflowers or hemp seeds and sprouts. Serve with daikon or radish, cucumber and cherry tomatoes.
Lunch
Any warm soup. E.g. zucchini cream soup with fennel:
- 2-3 zucchinis or 1 big
- 1/2 fennel bulb or a couple of celery stalks
- 1 white sweet onion (or white part of leek)
- 90-100 ml of coconut or any vegetable milk or cream – nut, soy
- 500 ml water
- butter
- olive oil
- salt and pepper
- dried garlic
Slice onion and fennel into circles. Melt butter on a pan, add olive oil. Chop zucchini. Fry onion and fennel easily, add zucchini and fry for 5 mins. Add 1 glass of water, bring to boiling and braise for 7-10 mins. Add coconut milk or cream, salt and pepper. Bring to the boil again and simmer for 3-5 mins. Blend with dried garlic. Add more broth if needed. Serve with mint, basil or parsley.
Mushrooms baked with garlic:
- shiitake, eringi or oyster mushrooms
- 5 cloves of garlic
Sprinkle with oil, bake at 200С. Serve with wild brown rice or millet. Season garnish with spices: cumin, chili, dry garlic and add some sprouts.
Dinner
Green beans with broccoli, kale and tofu:
- large wisp of green beans
- 1 tiny broccoli or 1\3 of a big one
- 5-10 kale leaves
- 4-5 cloves of garlic
- 2-3 cm of fresh chili
- Extra Virgin olive oil
- 100 g tofu or tempeh
- sesame seeds
- salt
- gluten free dark soy reduction
- vegan nutritional yeast
- seeds or nuts
Heat oil in a large pan. Add chopped garlic and chilli. Cook for 2-3 mins till you smell the intensive scent. Add beans cut into 3-5 cm pieces. Then add cut into florets broccoli and chopped kale. Drop tofu, stir and cook for 1-2 mins. Season with salt, spray with soy reduction. Add sesame seeds, stir at a steady pace for 3-4 mins.
Sprinkle with nutritional yeast (vitamin B complex), nuts and seeds. You can add some sprouts either.
Soak 225 g chickpea for tomorrow. Good chickpeas are large and peeled.
