A Healthy Vegan Meal



Hi friends!

So, today I taught my final cooking class for the staff at the Michael-Ann Russell Jewish Community Center, where I work on as the campus’ nutrition coach. It was a great turn out of about 30 employees who all came for a healthy lunch! I asked on Facebook if anyone would be interested a copy of what I made today so here you are, just as promised! Some of the recipes I have talked about before on my page, so I apologize if you have already seen them. This collection of recipes is simple, balanced and tasty and they could make a really nice healthy vegan meal to share with friends or family. I hope you enjoy!

Avocado Chickpea Mash

  1. 1 avocado

  2. 1 cup chickpeas

  3. ½ lemon, squeezed

  4. 1 bunch fresh cilantro

  5. Sea salt & pepper to taste

Place avocado and chickpeas in a medium sized bowl. Mash down with a potato masher or a fork. Add in remaining ingredients. Serve as a dip, as a sandwich or taco filling or eat solo. (Today we ate it as a dip with baby carrots, cucumber, celery slices, Ak-Mak and brown rice crackers)

Spinach Salad with Grapefruit and Honey Mustard Dressing

  1. 1 cup raw spinach leaves

  2. ½ grapefruit, cut into chunks

  3. ¼ cup raw walnuts or pecans

  4. ¼ red onion, chopped

Honey Mustard Dressing

  1. 2 tablespoons apple cider vinegar

  2. 2 tablespoons Dijon mustard

  3. 1 tablespoon raw agave nectar or raw honey

  4. ½ cup extra virgin olive oil

In a medium mason jar, combine apple cider vinegar, mustard, agave and olive oil. Shake well until combined. Serve over mixed greens. Stores in fridge for up to 3 days.

Quinoa Tabbouleh

  1. 2 cups water

  2. 1 cup uncooked quinoa, rinsed well

  3. 1/2 cup plum tomatoes cut in half

  4. ½ cup chopped fresh mint

  5.  ½ cup fresh chopped parsley

  6. 1/4 cup chopped English cucumber

  7. 2 tablespoons chopped green onions

  8. 1/4 cup fresh lemon juice

  9. 1 tablespoon extra-virgin olive oil

  10. 1/2 teaspoon salt

  11. 1/4 teaspoon freshly ground black pepper

Boil water and cook quinoa until all water has been absorbed. Remove from pot and let cool to room temperature. Meanwhile, combine tomatoes, parsley, mint cucumber. in a large bowl. Add quinoa to ingredients and mix together.

Strawberry Banana Ice Cream (Yonanas machine needed)

  1. 2-3 frozen bananas

  2. ½ cup frozen strawberries

  3. Optional toppings: fresh berries or fruit compote, shredded coconut, raw nuts, dark chocolate chips or simple chocolate syrup (1/4 cup unrefined coconut oil + 2 tbsp raw cacao powder)

Use Yonanas to make ice cream and top with desired toppings!


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