Healthy/Vegan Meals

By Sarah Ybid

Are you searching for healthy or vegan meals? Well, you’re in luck! These meals are dairy free, good for your body and easy to make. Amazing for breakfast, lunch or dinner, whenever you want.

Oatmeal

Ingredients

  • ½ Quick oats
  • 1 sliced banana
  • ½ cup Blueberries
  • ½ cup Black berries
  • ¼ cup Raspberry
  • Nutmeg
  • Cinnamon
  • Flax seeds
  • ½ cup Soy milk
  • Almond butter
  • Peanut butter (optional)
  • 1 cup Water or Milk

Direction

• Cooking •

  1. In a small pot, pour 1 cup of water or milk.
  2. Allow to boil, the reduce to low heat and add in oats.
  3. Cook until they thicken and absorbs the liquid.
  4. Sprinkle nutmeg and cinnamon.
  5. Mix.

• Microwave •

  1. In a bowl, combine ½ cup of oats and 1 cup of water or milk.
  2. Microwave for about 2 minutes.
  3. Sprinkle nutmeg and cinnamon.
  4. Mix.

• Preparation •

  1. In a bowl, add your cooked oats to the side of the bowl.
  2. Put your sliced banana to the middle.
  3. Add your berries to the other side of the bowl.
  4. Pour your soy milk
  5. Drizzle almond butter
  6. Top banana with peanut butter
  7. Sprinkle flax seeds
  8. Time to eat!

Green Smoothie

Ingredients

  • 1 banana
  • Handful or two Frozen Mango
  • Handful or two Frozen Pineapple
  • Handful Spinach
  • 1 tbsp Hemp seeds
  • 1 cup Cashew milk or soy milk

Direction

  1. In a blender, add all liquid ingredients first.
  2. Add your fruits and hemp seeds.
  3. Blend and drink.

Yogurt Bowl

Ingredients

  • Coconut milk yogurt or Cashew milk yogurt
  • Half sliced banana
  • 1 cup blueberries
  • ½ Walnuts or Almonds
  • 3-4 sliced in half strawberries
  • ½ tbsp hemp seeds
  • ½ cup Cashew milk or soy milk

Direction

  1. In a bowl, add your preferred yogurt, portion as much as you like.
  2. Add walnuts or almonds.
  3. Spread sliced banana and add all your berries.
  4. Pour in your preferred milk and sprinkle with hemp seeds.
  5. Serve!

Kale bowl

Ingredients

  • Handful Kale
  • 5-6 sliced Strawberries
  • 1 cup Blueberries
  • Tempeh
  • ½ cup Quinoa
  • 1 cup sprouts
  • Dressing: hummus, mustard, maple syrup, water (2 tbsp of each)

Direction

• Dressing •

  1. In a small bowl, add hummus, mustard, maple syrup, water and mix.

• Cooking •

  1. In a pan or pot, wilt down your kale by sautéing or steam.
  2.  In a small pot, steam or boil sprout

• Preparation •

  1. In a bowl, add your wilted down kale, quinoa, sprouts, tempeh, berries, and drizzle with dressing.
  2. Serve!

Oatmeal Pancakes

Wet Ingredients

  • 1 smashed banana
  • 1 cup soy milk
  • 1 tbsp apple cider vinegar
  • 1 tbsp flax seeds

Dry ingredients

  • 1 ½ cup oat flour (for fluffier consistency, replace with whole-wheat flour or buckwheat flour)
  • ½ tbsp cinnamon
  • ½ tbsp nutmeg

Direction

  1. In a bowl, mix wet ingredients and let it sit for 4-5 minutes.
  2. Once it’s done, add your dry ingredients and mix.
  3. In a non-stick medium size pan, pour ½ cup of batter over medium heat.
  4. When top begins to bubble, flip the pancake, and cook until golden brown.
  5. Serve.

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