5 day vegan meal plan

#ISSUE 52#
Fast & Fresh
Video Recipes
BRENDAN BRAZIER
Find Your Athletic Edge
5 DAY VEGAN MEAL PLAN
contributors
Adam Guthrie
chef who has helped thousands of people to make the
transition to a whole food plant based vegan diet through
cooking demonstration, cooking classes and the i feel
good meal plans.
Roo Guthrie
Organic permaculture back yard gardener and mum
of two vegetarian daughters. Roo grows amazing food
for her family and has given hundreds of families peace
of mind and support as they make a transition to a
vegetarian diet.
Carol Da Riva
Photographer, Videomaker, Designer and mother of two
kids, Carol loves healthy food. She travels around the
world with her family doing articles for magazines like
Marie Claire, National Geographic and Vogue.
Brendan Brazier
Brazier, a former professional Ironman triathlete from Vancouver, has
written two bestselling books (with his third book, Thrive Foods, set
to launch in the U.S. on September 6, 2011) and is the formulator of
Vega, a celebrated line of nutritional products distributed throughout
Canada, the U.S., and the U.K.
Welcome!
We are so excited that you’re stepping into the world
of whole food plant-based cooking. It’s delicious,
nutritious, simple and quick to prepare food that’s a
joy to eat and is good for your health, the planet and
the animals.
This style of cooking is something we truly love and
believe in, and it’s something I think you will love
too. It’s about fresh, seasonal, organic produce,
in its whole form – just the way nature intended. It’s
perfect for busy people like you and me who have
compassion for animals, care about their health,
and who want to do something about improving the
environment.
These are quick and easy everyday meals that
taste great are affordable and solve that “What’s for
dinner?” dilemma.
The most exciting thing of all is that most of the
dishes only take 30 minutes or less to cook.
Have a happy and enjoyable day!
Adam and Roo
ifeelgood.com.au
contents
Monday
Tuesday
Wednesday
Layered Black Bean, Mango
Asparagus and Tofu Frittata
Smoky Amaranth and Black
and Cucumber Salsa Salad
Bean Burger with Red Bell
Pepper sauce
Thursday
Tomato, Basil, Kale
and Puy Lentil Soup
Friday
Brendan Brazier
Find Your Athletic Edge
Dumplings in Spiced Tomato
ifeelgood.com.au
Layered Black Bean, Mango
and Cucumber Salsa Salad
ifeelgood.com.au
Watch and Learn Video:
Layered Black Bean, Mango and
Cucumber Salsa Salad
“A beautiful colourful salad”
ifeelgood.com.au
Layered Black Bean, Mango
and Cucumber Salsa Salad
Ingredients:
Method:
(Serves 4)
For the black beans
3 Cups cooked black beans (2 x400g tins or
2/3 cup uncooked)
2 Large tomatoes
2 Garlic cloves
1 Tsp cumin powder
1 Tsp chili powder
1 Tsp paprika powder
Salt and pepper to taste
1 Handful of fresh cilantro leaves
For the Salsa
4 Ripe mangoes
2 Large cucumber
1 Red onion
1 Chili
2 Limes
Salt and pepper to taste
8 Handfuls of green lettuce leaves
For the Black Beans
Roughly chop 1 handful of cilantro leaves. Finely dice 2 large
tomatoes and place them in a saucepan. Add 3 cups of cooked
black beans. Add 1 tsp each of cumin, chili and paprika powder.
Mix well. Place the sauce pan on a high heat and bring to the boil.
Reduce the heat and simmer for 5 minutes, stir often. Add salt and
pepper to taste. Add the chopped cilantro leaves and mix well.
Then set aside to cool.
For the Salsa
Peel and dice 4 ripe mangoes.
Cut 2 cucumbers into a small dice. Finely dice 1 red onion. Finely
chop 1 small chili. Juice 2 limes. Add all ingredients into a bowl.
Add salt and pepper to taste and mix well.
To Serve
In 4 tall glass bowls place 2 handfuls of lettuce. Then add a layer
of the bean mixture (divide the mixture between each of the bowls).
Add a layer of salsa in each bowl. Then serve. Or cover and
refrigerate until ready to serve.
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Asparagus and
Tofu Frittata
ifeelgood.com.au
Watch and Learn Video:
Asparagus and Tofu Frittata
“I was so surprised
there’s no egg in it!”
ifeelgood.com.au
Asparagus and Tofu Frittata
Ingredients:
Method:
(Serves 4)
Pre heat the oven to 360F/180C.
1 Bunch of asparagus
a red onion into crescents. Remove the kernels from 1 corn cob. Grate 1
1 Corn cob
zucchini.
1 Zucchini
750g Firm tofu
cup of nutritional yeast. Add 1 tsp of turmeric. Add 1 cup of water. Puree into
a smooth paste. Add salt and pepper to taste.
Pour the pureed tofu into a large bowl. Add all the prepared vegetables and
1 Tsp Turmeric powder
mix well so all the vegetables are evenly distributed through the mixture.
Salt and Pepper to taste
Line a deep sided, non stick baking tray with a sheet of baking paper. Pour in
4 handfuls of mixed salad
the tofu/vegetable mixture.
greens
Place in the oven and bake for about 45 minutes or until the mixture has
Remove from the oven and let it sit for 10 minutes. Remove from the baking
dish and slice into rectangles.
Serve with salad greens.
ifeelgood.com.au
Smoky Amaranth and Black
Bean Burger with Red Bell
Pepper sauce
ifeelgood.com.au
Watch and Learn Video:
Smoky Amaranth and Black Bean
Burger with Red Bell Pepper sauce
“Invite your friends and
neighbors over, its BBQ time.”
ifeelgood.com.au
Smoky Amaranth and Black Bean
Burger with Red Bell Pepper sauce
Ingredients:
Method:
(Serves 4)
Pre-heated an oven to 400F/200C.
For the Patties
Wash and drain ¼ cup of amaranth. Place the washed amaranth into a saucepan.
¼ Cup dry amaranth
Add ¾ cup of water. Add the leaves of 1 thyme sprig. Add 1 tsp smoked paprika.
¾ Cup water
Mix well, cover with a lid and bring to the boil. Reduce the heat to low and cook for
1 Sprig fresh thyme
15 minutes or until the grains are tender.
1 Tsp smoked paprika
Meanwhile, Finely dice 1 red bell pepper. Finely chop 1 small red chili. Finely dice
1 onion. Finely chop 1 garlic clove. Heat a frying pan on a high heat. Add the
chopped red bell pepper, red chili, onion and garlic and saute. Add ¼ cup of water
cup uncooked)
to deglaze the pan then remove from the heat.
1 Red bell pepper,
1 Small red chili
1 Onion
powder. Add the cooked amaranth and mix well. Mashing with your hands to mash
1 Garlic
powder
patties. Shape into 4 to 6 patties.
Place the patties on a baking tray lined with baking paper. Place the patties in the
oven and bake for 20 minutes turning after 10 minutes.
Meanwhile slice 2 tomatoes and slice 1 red onion into thin crescents.
Salt and pepper to taste
For the sauce
For the Sauce
drops of tabasco sauce. Puree into a sauce. Add salt and pepper to taste.
1 Red bell pepper
To serve
1 Garlic clove
Slice 4 buns in half. Place a layer of lettuce onto half of the bun,then the tomato
2 Drops of tabasco
slices, then a hot pattie, some red pepper sauce, some red onion slices, then top
sauce
with other half of the bun.
Salt and pepper to taste
Other
4 Whole wheat
sourdough buns
2 Ripe tomatoes
1 Red onion
2 Handfuls of lettuce
leaves
ifeelgood.com.au
Tomato, Basil, Kale
and Puy Lentil Soup
ifeelgood.com.au
Watch and Learn Video:
Tomato, Basil, Kale
and Puy Lentil Soup
“ Quick and delicious”
ifeelgood.com.au
Tomato, Basil, Kale
and Puy Lentil Soup
Ingredients:
Method:
(serves 4)
Place in a blender: 8 tomatoes, 2 peeled garlic cloves, 2 handfuls of basil
8 Large tomatoes
leaves and 2 cups of vegetable stock and then puree into a liquid. Pour
2 Garlic cloves
the tomato liquid into a large saucepan. Add 6 cups of cooked lentils.
2 Handfuls fresh basil leaves
Add 1 tbsp of smoked paprika. Add 1 tsp chili powder. Mix well.
2 Cups vegetable stock
Place the saucepan on a high heat, bring to the boil, reduce the heat and
6 Cups cooked puy lentils (4x400g
simmer for 5 minutes.
tins or 2 cups uncooked)
1 Tbsp smoked paprika
1 Tsp chilli powder
2 Handfuls of kale
Salt and pepper to taste
per to taste. Stir well and serve.
ifeelgood.com.au
Dumplings in Spiced
Tomato Sauce
ifeelgood.com.au
Watch and Learn Video:
Spiced Tomato Sauce
“Mouthwatering koftas in a rich
tomato sauce ”
ifeelgood.com.au
Spiced Tomato Sauce
Ingredients:
Method:
(serves 4)
Place a large saucepan of water on a high heat and bring to the boil.
For the dumplings
Meanwhile, chop 2 handfuls of cilantro. Chop 1 small red chili, Finely chop 2
2 Handfuls fresh cilantro
1 Small red chilli
2 Scallions
of water, season with salt and pepper to taste and mix into a dough.
1 Lemon
Roll the dough into golf ball size dumplings. Add the dumplings to the boiling
2 Tsp curry powder
water simmer for 10 minutes. Transfer to paper towels when cooked.
Meanwhile, puree 8 tomatoes in a blender. Finely dice 1 onion. Grate 1 tbsp of
2/3 Cup water
ginger. Dice the zucchini into small cubes. Roughly chop 2 handfuls cilantro. Very
Salt and pepper to taste
For the sauce
Heat a deep frying pan over a high heat. Add the onion, 2 tsp each of coriander,
1 Onion
mustard and cumin seeds. Add 12 curry leaves, Add 3 dried chiles. Add ¼ cup
2 Tsp coriander seeds
of water and stir until the water is absorbed. Add the pureed tomatoes, 1 tsp of
2 Tsp black mustard seeds
turmeric powder, 1 tbsp of grated ginger and the chopped dates. Bring to the
2 Tsp cumin seeds
boil, reduce the heat to a simmer. Add the chopped zucchini and the dumplings
12 Curry leaves
and cook for 5 minutes. Add salt and pepper to taste. Squeeze over the juice of 1
3 Dried chiles
lemon. Top with the chopped cilantro.
8 Large tomatoes
To serve
1 Tsp turmeric powder
Place the frying pan in the middle of a table so everyone can help themselves or
1 Tbsp fresh ginger
divide the mixture into 4 shallow bowls topped with cilantro.
2 Handfuls fresh cilantro
2 Zucchini
4 Fresh dates
Weekly Shopping List - Issue 52
Fresh Produce
6 Garlic cloves
3 Red onion
2 Onion
2 Scallions
1 Tbsp fresh ginger
3 Small red chili
2 Limes
1 Lemon
4 Ripe mangoes
20 Large ripe tomatoes
2 Large cucumber
1 Bunch asparagus
1 Corn cob
3 Zucchini
2 Red bell pepper
4 Fresh dates
2 Handfuls fresh basil leaves
5 Handful fresh cilantro leaves
1 Sprig fresh thyme
2 Handfuls of kale
10 Handfuls of green lettuce
4 Handfuls mix salad greens
Frozen
750g Firm tofu
Pantry Items
¼ Cup dry amaranth
1 ½ Cups cooked black
beans (1x400g tin or ½ cup
uncooked)
3 Cups cooked black beans (2
6 Cups cooked puy lentils
(4x400g tins or 2 cups
uncooked)
2 Tsp Turmeric powder
2 Tbsp smoked paprika
1 Tsp chilli powder
2 Tsp cumin powder
1 Tsp chili powder
1 Tsp paprika powder
2 Tsp curry powder
2 Tsp coriander seeds
2 Tsp black mustard seeds
2 Tsp cumin seeds
12 Curry leaves
3 Dried chilis
Salt and pepper
½ Cup cornstarch
½ Cup nutritional yeast
2 Cups vegetable stock
½ Cup coconut milk
2 Drops of tabasco sauce
4 Whole wheat sourdough buns
Find Your Athletic Edge
BY: Brendan Brazier
http://www.brendanbrazier.com
Former Ironman Brendan Brazier believes that excellent nutrition is the
key factor in building and maintaining a highly competitive athletic edge
Brazier is a performance nutrition consultant, author of the popular Thrive series and formulator
of the award-winning line of Vega nutritional products.
Thrive Energy Cookbook
Brendan Brazier
150 Plant-Based Whole Food Recipes
Packed with 150 plant-based, nutrient-dense, whole food recipes developed within the Thrive
nutritional philosophy, Thrive Energy Cookbook brings concepts that started the functional,
plant-based nutrition revolution to life. Recipes are all vegan and allergen-free (or with gluten-
Easy-to-make and performance-enhancing, these chef-created recipes merge purpose driven
functionality (every ingredient has a nutritional purpose) with mouth-watering appeal. From
the alkaline-forming, plant protein–packed Vanilla-Almond-Mocha Motivator Smoothie to
Roasted Red Pepper & Sweet Potato Soup, Thai Green Curry Rice Bowl, and desserts such
as Raspberry Chocolate Pomegranate Tart, Thrive Energy Cookbook will have you quickly
preparing nutrient-packed and delicious dishes.
To Get a Copy
of The Book
Click Here
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FOUNDER
EDITOR IN CHIEF
FOOD EDITORS
FOOD EDITORS
DIGITAL PRODUCTION
DIGITAL
VIDEO PRODUCTION
VIDEO AND
PHOTOGRAPHY
PHOTOGRAPHY
/ DESIGN
Guthrie
Adam Adam
Guthrie
Adam Guthrie and Roo Guthrie
Adam Guthrie and Roo Guthrie
Carol Da Riva
Greg Twemlow
Edu Petta
Greg Twemlow
Carol Da Riva
I FEEL GOOD PTY LTD
I FEEL GOOD PTY LTD
www.ifeelgood.com.au
www.ifeelgood.com.au
email
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email
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