Easy Vegan Breakfasts & Lunches: The Best Way to Eat Plant-Based Meals On the Go

Easy Vegan Breakfasts & Lunches: The Best Way to Eat Plant-Based Meals On the Go

by Maya Sozer

Paperback

$19.79 $21.99 Save 10% Current price is $19.79, Original price is $21.99. You Save 10%.
View All Available Formats & Editions
Choose Expedited Shipping at checkout for guaranteed delivery by Friday, March 22

Product Details

ISBN-13: 9781624142635
Publisher: Page Street Publishing
Publication date: 08/23/2016
Pages: 192
Sales rank: 512,720
Product dimensions: 7.90(w) x 8.90(h) x 0.50(d)

About the Author

Maya Sozer is the culinary creative and photographer behind the popular vegan food blog Dreamy Leaf. She and her family live in Charlotte, North Carolina.

Read an Excerpt

Easy Vegan Breakfasts & Lunches

The Best Way to Eat Plant-Based Meals On the Go


By Maya Sozer

Page Street Publishing Co.

Copyright © 2016 Maya Sozer
All rights reserved.
ISBN: 978-1-62414-269-7



CHAPTER 1

QUICK BREAKFASTS


This one meal truly sets the tone for the rest of the day. I see breakfast as a quick, delicious and nutritious treat time. I want to start working already, but I also want to eat something that will make me start smiling and feeling good. Time being a prime asset in the morning, you need options. All of the recipes in this chapter are made to minimize your hands-on prep time. Some are thought of as quick put-together in the morning, with the possibility to take them on the go with you, if need be. Others are to be prepped the night before, so they are all ready to go in the morning. And yet some are for more relaxed mornings. They're all equally delicious.


SAUTÉED MUSHROOM AND AVOCADO QUESADILLAS

gluten-free

I often default to quesadillas when I am out of time, out of other options or pretty much whenever I can create any other excuse to make them. Yes, the name quesadilla may imply cheese, but my version, as always, is vegan. No cheese is needed when you can use hummus. Trust me on this. Hummus, cooked in a sandwich, tastes absolutely fantastic, and it will even do a decent job at holding the sandwich together. For faster mornings, the sautéed mushroom used in this recipe can be made ahead of time and stored in the fridge.

Serves 2


SAUTÉED MUSHROOMS

2 tbsp (28 ml) olive oil
3 shallots, thinly sliced
Salt and freshly ground black pepper
6 medium portobello mushrooms, thinly sliced

QUESADILLAS

4 tbsp (61 g) hummus
2 large tortillas
1 avocado, peeled, pitted and sliced
Fresh arugula

Heat the olive oil in a skillet over medium heat. Add the shallots and cook, stirring occasionally, until the shallots are translucent, about 3 minutes. Add salt and pepper to taste. Add the mushrooms and cook until most of the juice is reduced and the mushrooms turn golden brown. Spread 2 tablespoons (30 g) of the hummus over one side of a tortilla. Add half of the sautéed mushrooms over the hummus and fold the tortilla in half.

Cook both sides in a skillet until each side gets a nice crust with slightly charred spots (alternatively, cook in a panini maker). Repeat for the second quesadilla. After they are cooked, open the fold briefly to add the avocado slices and fresh arugula.


ALMOND BUTTER BLUEBERRY PANCAKES

Life is so much better with pancakes, particularly the healthy and fluffy ones like these without a single hint of blandness. This has an exciting flavor profile with a little nuttiness and playfully embedded blueberries that not only add to the yumminess, but also work so well visually and texturally.

Serves 2


DRY INGREDIENTS

1 cup (125 g) all-purpose flour
2 tsp (5 g) ground cinnamon
1 tsp (5 g) baking powder
½ tsp baking soda
Pinch of salt

WET INGREDIENTS

1 cup (235 ml) almond milk
1 tbsp (16 g) almond butter
2 tbsp (28 ml) maple syrup or agave nectar
1 tbsp (15 ml) pure vanilla extract

TO COOK

Coconut oil, for coating the pan
¾ cup (37 g) fresh or frozen blueberries

TO SERVE

Berries
Pure maple syrup

Mix the dry ingredients in a bowl and set aside.

Whisk the wet ingredients in a separate bowl, and combine with the dry ingredient mixture.

Heat some coconut oil in a pan over medium-low heat. When the oil is hot, add 2 tablespoons (28 ml) of the batter and add a few blueberries. Shape into a circle and cook each side for about 3 minutes, until you get a golden brown crust. Repeat with the rest of the batter.

Serve with additional berries and maple syrup, if desired.


GREEN VELVET SMOOTHIE

gluten-free

This is not a brain-freeze cold smoothie. It is a comfort smoothie, especially suited for chillier mornings. And it is utterly smooth to the point of being velvety. You will see what I mean by that. If you are not used to kale smoothies, no need to worry. The taste is an absolute treat, and it is a perfect option for getting started with green smoothies.

Serves 1


3 to 4 large kale leaves, stemmed
1 apple, cored
½ banana (can be frozen)
2 Medjool dates, pitted
1 tbsp (10 g) chia seeds
1 tbsp (16 g) peanut butter
1 cup (235 ml) cold almond milk

OPTIONAL TOPPINGS

Raspberries
Blueberries
Almond slices

Put all the ingredients in a high-speed blender and blend until smooth.


QUICK PARFAIT

gluten-free

Yes, parfait still exists in the vegan world, and it can easily be made at home. Instead of yogurt, I am using a strawberry vanilla cashew cream, and if there is any difference, it is for the better. This thing is TASTY!

Serves 2


1 cup (255 g) frozen strawberries
½ cup (70 g) raw cashews
¼ cup (60 ml) pure maple syrup
1 tsp (5 ml) pure vanilla extract
1 cup (100 g) vegan granola
Pomegranate seeds, for topping (optional)

Blend all the ingredients, except the granola and pomegranate seeds, in a high-speed blender until smooth. Assemble in cups by layering the cream and granola. Pomegranate seeds as decoration definitely adds to the look, texture and taste.


SALTED TAHINI SPREAD

gluten-free

Peanut butter is great, but tahini is tahini! Try spreading this salted sweet tahini goodness over your bagel or toast in the morning. You can get creative and add chocolate, fruits or jelly.

Makes 1 cup (240 g) spread


½ cup (120 g) tahini
¼ cup (60 ml) pure maple syrup
1 tsp (5 ml) pure vanilla extract
¼ cup (60 ml) almond milk
½ tsp salt

Blend all the ingredients in a blender until smooth.


DAY DREAM FRENCH TOAST

This vegan French toast is light and beautiful. This is a really good way to make use of the not-so-fresh-anymore bread — especially the firmer, artisan breads with a substantial crust, because those dry up way too quickly. For a faster start, you can make the batter ahead of time and keep it in the fridge overnight.

Serves 2


BATTER

1 cup (235 ml) almond milk
1 tsp (5 ml) pure vanilla extract
1 tbsp (15 ml) pure maple syrup
2 tbsp (8 g) arrowroot starch
1 tsp (3 g) ground cinnamon
¼ tsp ground nutmeg
1 tsp (5 ml) soy sauce

TO COOK

Coconut oil, for pan
4 slices day-old bagged vegan bread, sliced (firmer breads with a thick crust are
better)

BERRY SAUCE (OPTIONAL)

1 cup (145 g) fresh or frozen berries
3 tbsp (45 ml) pure maple syrup

GARNISH (OPTIONAL)

Powdered sugar

Put the batter ingredients in a large bowl and mix thoroughly. Coat a pan with coconut oil and place over medium heat. When the pan is hot (but not smoking!), dip each slice of bread in the batter and cook on both sides until they are slightly browned. Meanwhile, cook the berry sauce ingredients in a saucepan over medium-low heat for about 2 minutes. Plate the toast, drizzle with the berry sauce and sprinkle with powdered sugar, if you like. If you didn't go for the berry sauce, you can just use the good old maple syrup.


GOOD MORNING TIRAMISU

gluten-free

Sometimes there is a very good reason to wake up in the morning. And I love it when that reason is this tiramisu! This is not exactly the traditional tiramisu, rather, a lighter, portable version that is quickly prepared and served in a cup. There is no cooking or baking involved at all. Although it can be put together with little effort, this is thought of as a make-ahead recipe because it needs to stay in the fridge for a little while, preferably overnight. And that works perfectly for breakfast. Needless to say, it can be thoroughly enjoyed as a dessert anytime of the day.

Serves 3


LEMON CUSTARD LAYER

¾ cup (105 g) raw cashews
¾ cup (175 ml) full-fat coconut milk
1/3 cup (80 ml) pure maple syrup
1 tbsp (15 ml) freshly squeezed lemon juice
Zest of ½ lemon
1 tsp (5 ml) pure vanilla extract

COFFEE LAYER

1 cup (140 g) raw cashews
¼ cup (60 ml) almond milk
1/3 cup (80 ml) pure maple syrup
¼ cup (60 ml) brewed espresso, or 3 tsp (3 g) instant coffee mixed with ¼ cup (60
ml) hot water
3 tbsp (21 g) cacao powder
1 tbsp (15 ml) coconut oil, melted
1 tsp (5 ml) pure vanilla extract

BETWEEN THE TWO LAYERS

1 cup (100 g) vegan granola or crumbled vegan cookies

In batches, blend the lemon custard layer ingredients and the coffee layer ingredients separately in a high-speed blender. No need to clean the blender in between. In a glass or a dessert cup, stack the two layer fillings and the granola in the arrangement you like. Keep in the refrigerator for at least 4 hours or overnight before serving.


VANILLA SKY APPLE PIE SMOOTHIE

gluten-free

A frothy smoothie that feels like the best part of the fall season.

Serves 1 to 2


1 apple, cored
1 banana
1 cup (235 ml) almond milk
1 tbsp (16 g) peanut butter
1 tsp (5 ml) pure vanilla extract
¼ cup (20 g) rolled oats (certified gluten-free, if necessary)
Pinch of ground nutmeg (optional)
Apple slices for topping (optional)
1 tsp (2 g) ground cinnamon, plus more for garnish

Mix all the ingredients, except the extra cinnamon, in a high-speed blender. Transfer to a glass, optionally top with apple slices and sprinkle with ground cinnamon.


PEANUT BUTTER BANANA PANCAKES

You already know and love pancakes; I don't need to convince anybody about how great they are for breakfast. But what I will claim is that a 100 percent whole wheat, vegan version is absolutely delicious and super easy to make from scratch.

Serves 2


DRY INGREDIENTS

1 cup (130 g) whole wheat flour
2 tsp (5 g) ground cinnamon
1 tsp (5 g) baking powder
½ tsp baking soda
Pinch of salt

WET INGREDIENTS

1 cup (235 ml) almond milk
1 banana
1 tbsp (16 g) peanut butter
2 tbsp (28 ml) pure maple syrup or agave nectar
1 tbsp (15 ml) pure vanilla extract

TO COOK

Coconut oil, for pan

OPTIONAL TOPPINGS

Coconut cream
Pure maple syrup
Strawberry halves

Mix the dry ingredients in a bowl and set aside. Whisk the wet ingredients together, making sure the peanut butter and banana fully blend in. Combine the dry and wet ingredients. Put some coconut oil in a skillet over medium-low heat and when the oil is hot enough, put in 2 tablespoons (28 ml) of the batter.

Shape into a circle and cook for about 2 minutes on each side, or until you are happy with the crust. Repeat with the rest of the batter.

Optionally top with coconut cream, maple syrup and strawberries.


BANANA BREAD

This recipe is called a bread mostly due to the traditional naming. I view it as a cake, though. And I enjoy it as one. It is on the firmer side, lightly sweetened and moist but not mushy. The banana flavor is not overwhelming at all and the walnuts on top are an absolute treat.

Serves 4


1¼ cups (163 g) whole wheat flour
1 tsp (5 g) baking powder
½ tsp baking soda
Pinch of salt
2 ripe bananas
2 tbsp (28 ml) coconut oil, melted or olive oil (plus more for coating the pan)
½ cup (120 ml) pure maple syrup
1 tsp (5 ml) pure vanilla extract
1 tbsp (15 ml) dark rum (optional)
½ cup (60 g) roughly chopped walnuts
Oil, for pan

Preheat the oven to 350°F (175°C). Put all the dry ingredients, except the walnuts, in a bowl, mix and set aside. Put the bananas, coconut oil, maple syrup, vanilla and rum in a food processor and mix until puréed. Add the liquid and dry mixtures together and combine. Pour the batter into a lightly oiled 5 × 7-inch (13 × 18-cm) baking pan. Sprinkle the top of the batter with the walnuts. Bake for about 45 minutes. Keep an eye on it during baking and do the toothpick test (a toothpick inserted in the middle of the cake should come out clean) to judge when it is done.


CHOCOLATE TAHINI GRANOLA

gluten-free

A good, healthy granola is a must-have because it is so super versatile: Good for just grabbing a handful and snacking on, eating as a cereal with a plant-based milk, adding to fruit salads, making parfaits or using in desserts are just some of the immediate uses that come to mind. This version has a fun twist or two, using tahini and coconut oil.

Makes 4 cups (400 g) granola


¼ cup (60 ml) coconut oil, melted
¼ cup (60 g) tahini
¼ cup (60 ml) pure maple syrup or agave nectar
½ tsp salt
2 tbsp (14 g) cacao powder
1 tsp (2 g) ground cinnamon
3 cups (80 g) rolled oats (certified gluten-free, if necessary)
¼ cup (28 g) pecan pieces

SERVING SUGGESTIONS

Vegan yogurt
Almond milk
Cashew cream
Fresh berries

Preheat oven to 350°F (175°C). Mix the melted coconut oil, tahini, maple syrup, salt, cacao and cinnamon in a bowl, keeping the mixture warm and liquid. Add the oats and pecans and mix well. Spread the mixture evenly on a parchment paper–lined baking sheet and bake for 15 minutes. Stir with a spoon and bake for an additional 10 minutes. Let it cool and then store in an airtight container.


MATCHA ALMOND SMOOTHIE

gluten-free

There are mornings when I wake up feeling like a turtle, just wanting to stay in my shell or move very slowly when I have to. This superfood matcha smoothie is the precise cure that helps boost me into the day. It is loaded with a ton of nutrients, antioxidants and a bit of caffeine: the way to start the day right. Matcha is a high-grade, powdered green tea that is grown in the shade. The stems and veins of the tea leaves are also removed, resulting in a smooth taste and a higher concentration of the good stuff. Matcha is an ancient tradition, and it is easy to tell why when you taste and experience it.

Serves 1


1 banana, frozen
1 medium apple, cored
1 tbsp (16 g) almond butter
1 cup (235 ml) almond milk
¼ tsp matcha powder
2 Medjool dates, pitted
Various fresh fruits

Blend all the ingredients in a high-speed blender until smooth. Optionally serve with fresh fruits. Drink immediately.


STRAWBERRY PARFAIT POPSICLE

gluten-free

A popsicle for breakfast may seem odd, but it's a favorite of mine — especially in the summer. This same recipe can be turned into overnight granola (fridge, instead of freezer), or the strawberry cream can be used in a parfait if you like your granola to crunch. Basically, pick your favorite texture, and rest assured that it will be delicious.

Makes 4 to 6 pops


STRAWBERRY CASHEW CREAM

1 cup (255 g) frozen strawberries
½ cup (70 g) raw cashews
½ cup (120 ml) full-fat coconut milk
1/3 cup (80 ml) pure maple syrup
1 tsp (5 ml) pure vanilla extract
Pinch of salt

1 cup (100 g) vegan chocolate granola
Melted vegan chocolate (optional)

Blend all the strawberry cashew cream ingredients in a high-speed blender until all smooth and creamy. Transfer to a bowl and mix in the granola. Fill the Popsicle molds using a spoon. Keep in the freezer overnight. Optionally dip in melted chocolate before eating.


QUINOA PORRIDGE

gluten-free

A simple, warming, comforting porridge for when you need a little heat in your breakfast.

Serves 1 to 2


½ cup (87 g) uncooked quinoa
1 cup (235 ml) almond milk
2 tbsp (28 ml) coconut cream (optional)
½ tsp ground cinnamon
1½ tsp (8 ml) pure maple syrup (or more to taste)
1 tbsp (16 g) nut butter (optional)

OPTIONAL TOPPINGS

Fresh fruit
Candied pecans

Boil the quinoa in the almond milk and coconut cream (if using) until soft, about 15 minutes. Transfer to a bowl, add the cinnamon, maple syrup, nut butter and your favorite toppings. I love this topped with fresh fruits and/or candied pecans.


(Continues...)

Excerpted from Easy Vegan Breakfasts & Lunches by Maya Sozer. Copyright © 2016 Maya Sozer. Excerpted by permission of Page Street Publishing Co..
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Table of Contents

Introduction 9

Quick Breakfasts 13

Sautéed Mushroom and Avocado Quesadillas 14

Almond Butter Blueberry Pancakes 17

Green Velvet Smoothie 18

Quick Parfait 21

Salted Tahini Spread 22

Day Dream French Toast 25

Good Morning Tiramisu 26

Vanilla Sky Apple Pie Smoothie 29

Peanut Butter Banana Pancakes 30

Banana Bread 33

Chocolate Tahini Granola 34

Matcha Almond Smoothie 37

Strawberry Parfait Popsicle 38

Quinoa Porridge 41

Blueberry Chia Overnight Oats 42

Pink Panther Smoothie 45

Cream of Spinach Pockets 46

Hazelnut Chocolate Spread 49

Chocolate Swirl Cake 50

Blueberry Chia Smoothie 53

Easy Lunch 55

Eggplant Quinoa Black Bean Burger 56

Curried Veggies 59

Make It Yours Creamy Veggie Soup 60

Better Not Squash Mac & Cheese 63

Curried Chickpea Tacos 64

Cozy Quinoa Lentil Minestrone 67

Cast-Iron Black Bean Loaf 68

Fettuccine Alfredo 71

Lentil Balls 72

Sprouted Green Lentil Patties 75

Tofu Taste Cubes 76

Sushi Bowl 79

Cauliflower Rice Stir-fry 80

Black Rice Peas 83

Coconut Curry Polenta with Sautéed Mushrooms 84

Green Lentil Burgers 87

Quinoa Walnut Burgers 88

Saucy Rice Stir-fry 91

Spicy Potato Leek Salad 92

Spicy Red Lentil Soup 95

Zucchini Fritters 96

Takeaway Sandwich 99

Tofu Étouttée 100

Kale Salad with Curry Dressing 103

Chana Masala 104

Kung Pao Chickpeas 107

Udon Noodles 108

Quick Bok Choy Mushroom Soup 111

Vegetable Gratin 112

Bite-Size Baked Tofu 115

Broccoli Waldorf Salad 116

Vegetable Paella 119

Easy Chili 120

Green Lentil and Sweet Potato Soup 123

Roasted Eggplant Salad 124

Red Lentil Dhal 127

Zucchini Boats 128

Smart Snacks 131

Crunch Time Chocolate Crispies 132

Mini Lemon Curd Tarts 135

Just Because Carrot Cake Bars 136

Raw Apple Pie Bars 139

Matcha Nana Ice Cream 140

Cauliflower Dip 143

Pickled Beets 144

Zucchini Carrot Spread 147

Beet Hummus 148

Muhammara 151

Spinach Mushroom Protein Dip 152

Basics 155

Coconut Whipped Cream 156

Fresh Cranberry Orange Relish 159

Custard Cream 160

Kale Mint Pesto 163

Lunch Saver Eggplant Cashew Sauce 164

Hot Tahini Curry Sauce 167

Peanut Butter Curry Sauce 168

OMG Fresh Dill Cheese 171

Miso Cheese Spread 172

Mustard 175

Tomato Confit 176

Red Bell Pepper Aioli 179

Acknowledgments 180

About the Author 181

Index 182

Customer Reviews

Most Helpful Customer Reviews

See All Customer Reviews