Amanda Logan—the founder of My Goodness Kitchen and a “vegan living with carnivores”—saves you from having to make double the meals and do double the dishes with 75 meatless, egg-less and dairy-free recipes the whole family will love.
For die-hard vegans and vegetarians, Amanda takes the flavor up a notch with recipes like Savory French Toast, Vegan Latkes, Easy-Peasy No-Sausage Rolls and Dang Tasty Mexican Black Beans. Devoted carnivores won’t miss meat with dishes like This Lasagna Can’t Be Vegan, Portobello Fajitas and Husband-Approved Tofu Katsu Burger. And to round out the whole family, kids will be begging for more after trying Dairy-Free Stovetop Mac ‘N’ Cheese, Vegan Chili Fries and Chocolate Lover’s Black Bean Brownies.
Thanks to Great Vegan Meals for the Carnivorous Family, you can make nutritious, mouthwatering plant-based meals that work for both your family and your healthy lifestyle.
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About the Author
Read an Excerpt
easy eggless breakfasts
One of the ingredients I found trickiest to give up after going vegan was eggs. Eggs are in everything and nowhere is this more evident than at the breakfast table. But, with a little imagination an egg-free breakfast is not only possible, it's downright delicious.
I've taken some of my family's favorite breakfast recipes and given them a good vegan twist. If you miss your pancakes, try My Fluffy Vegan Pancake Recipe. They are omnivore tried, tested and approved. If savory is your thing, you can't go past my spicy Scrambled Tofu Migas, a veganized version of the Mexican classic.
my fluffy vegan pancake recipe
Hands up if you've tried to make fluffy vegan pancakes with tablespoons of baking powder to make them light and fluffy. Yeah, me too. But these aren't those pancakes.
The trick to these light and airy pancakes is time. Leaving the batter to sit for 5 minutes to do its thing before hitting the pan results in gorgeous, fluffy pancakes everyone can eat, and they don't taste like baking powder. Pass the maple syrup, carnivores.
1½ cups (167 g) self-rising flour
2 tbsp (25 g) raw caster sugar
¼ tsp salt
1½ tsp (5 g) baking powder
1½ cups (355 ml) dairy-free milk
3 tbsp (45 ml) coconut oil, melted
1 tsp vanilla extract Vegan buttery spread to cook Maple syrup to serve Fresh fruit to serve
Stir the flour, sugar, salt and baking powder together in a mixing bowl. In a separate bowl, whisk the dairy-free milk, melted coconut oil and vanilla. Add the wet mixture to the dry ingredients and stir until combined — lumps are fine. Set the mixture aside for 5 to 7 minutes to allow the baking powder to activate, creating a thick, airy batter.
Preheat the oven to 200ºF (95ºC). Heat a non-stick pan or grill to medium heat and add a dash of butter to melt. When the butter is just bubbling, add a small ladle of batter to the pan and cook gently for 2 to 3 minutes until bubbles appear on the surface and the edges begin to crisp. Flip the pancake and cook on the other side for another minute or so or until cooked through. Repeat with remaining batter, keeping the cooked pancakes warm in the oven.
Serve with maple syrup and fresh fruit.
note: This recipe uses self-rising flour. If your flour contains salt, omit the salt from the recipe.
eggless savory french toast
It is a day to celebrate when I can get a family-wide consensus on any meal — ridiculous, given there are only three of us — but we all love this savory French toast. With a little aquafaba — one of my favorite egg substitutes — and a touch of chickpea flour to thicken the dipping batter, this eggy but eggless fried bread is so easy to make. Add some roasted tomatoes and breakfast is served.
Cherry tomatoes on the vine to serve
1 tbsp (15 ml) olive oil
½ tsp sea salt plus more to season
3 tbsp (45 ml) aquafaba (canned chickpea liquid)
¼ cup (30 g) chickpea flour
1 tbsp (10 g) nutritional yeast
¾ cup (177 ml) dairy-free milk
¼ tsp kamal namak (Indian black salt)
½ tsp dried oregano
4 slices day-old thick-sliced sourdough bread
1 to 2 tsp (15 to 30 g) coconut oil for frying Maple syrup to serve
Preheat the oven to 400ºF (200ºC). Line a baking tray with parchment paper and add the tomatoes. Drizzle with olive oil, season with the sea salt and roast in the oven for 15 minutes or until the tomatoes begin to burst.
While the tomatoes are roasting, whisk the aquafaba, chickpea flour, nutritional yeast, milk, black salt and oregano together in a bowl. Lay the bread out in a shallow pan and pour the "egg" mixture over the top. Leave it to sit for 3 minutes before turning the bread to coat the other side.
Heat a non-stick frypan over medium heat and melt a teaspoon of coconut oil. Add two slices of the coated bread and fry for around 3 minutes or until golden, then turn over and fry the other side for another 2 to 3 minutes. Repeat with the remaining bread. Serve the French toast with the roasted tomatoes, a smattering of sea salt and a little maple syrup.
note: Kamal namak, or Indian black salt, is available in most whole-food markets and some Indian supermarkets. Sulfur-rich, this salt is a dead ringer for fried egg. Kamal namak is also sometimes called kala namak.
scrambled tofu migas
A few years ago, I came across the creamiest scrambled tofu with a cheesy sauce at Smith & Daughters in Fitzroy, Melbourne. Breakfast tofu was never the same. This is my version with a vegan twist on a Mexican tradition. Scrambled Tofu Migas is easy to make and super fun to eat. Corn chips for breakfast, kids? Si, por favor!
2 to 3 servings
2 tbsp (30 ml) sunflower or grapeseed oil plus more to cook the onion
3 to 4 corn tortillas, cut into eight wedges
1 tbsp (10 g) all-purpose flour
1 tbsp (10 g) nutritional yeast
½ tsp sweet paprika
½ tsp ground cumin
½ tsp mustard powder
¼ tsp sea salt
½ cup (60 ml) dairy-free milk (not coconut)
2 tsp (10 g) vegan butter
2 garlic cloves, finely chopped or minced
1 Spanish onion, finely chopped
10 oz (300 g) firm tofu Vegan grated cheese to serve (optional)
Salsa to serve Fresh coriander to serve Avocado slices to serve Fresh lime to serve
To make the corn chips, heat the oil in a non-stick frying pan over medium heat until it bubbles when sprinkled with a little water. Add the tortilla wedges and fry, for around 3 minutes, stirring frequently, until they are toasted and golden. Add a little more oil if needed. When crisp, remove from the pan and rest the tortillas on a paper towel.
To make the cheese sauce, add the flour, nutritional yeast, paprika, cumin, mustard powder and salt to a dry saucepan over low heat and toast for 2 minutes. After 2 minutes, slowly pour in the dairy-free milk while stirring constantly. Continue stirring until the sauce thickens before adding the vegan butter. Remove from the heat and set aside.
To bring the meal together, heat a splash of oil in a non-stick pan over low to medium heat and add the garlic and onion. Sauté for a few minutes until the onion is soft and beginning to brown. Then add the fried corn chips. Crumble the tofu into the pan and toss it through, following with 3 tablespoons (45 ml) of the "cheese" sauce. Keep the heat on while stirring until the tofu is heated through. Finish with a good drizzle of the cheese sauce and your choice of vegan cheese and salsa. Serve with fresh coriander, avocado slices and a squeeze of lime.
toasted oatmeal breakfast nice-cream
We are a family of ice cream lovers, so it was only a matter of time before I worked out how to serve a vegan version for breakfast. With creamy toasted oatmeal, medjool dates and almond butter, we can indulge almost guilt-free. Almost.
1 cup (80 g) rolled oats
½ tsp sea salt plus a pinch for the oats
½ tsp ground cinnamon
7 medjool dates, pitted
3 tbsp (33 g) almond butter
1 tsp vanilla extract
1 cup (237 ml) almond milk or oat milk
1 (14-oz [400-ml]) can coconut milk
¼ tsp guar gum Granola or seeds to serve
Place the bowl of your ice cream machine in the freezer the night before.
To toast the oats, place the oats and a pinch of salt in a dry pan and toast over low to medium heat, stirring occasionally, until fragrant and just starting to brown, around 5 minutes. Remove from the heat and pour the oatmeal into a high-powered blender; do this right away so it stops toasting. Wait until the oatmeal has cooled completely before adding the cinnamon, dates, almond butter, vanilla extract, the ½ teaspoon of sea salt, almond milk, coconut milk and guar gum and blend until thick and smooth.
Pour the mixture into your prepared ice cream machine and churn for 30 minutes or until the ice cream resembles a soft serve. Serve as is or put the ice cream into a freezer-proof, covered container and freeze for 2 hours. If the ice cream is frozen overnight, leave it out on the counter for 20 minutes to soften before serving. Add a smattering of granola or seeds to serve.
my husband's roasted banana granola
Every morning for as long as I can remember, my husband has eaten a bowl of granola with yogurt and fresh fruit. To create his favorite granola, I roast the heck out of some bananas, drawing out all those sweet caramel flavors. Combined with oats, coconut, buckwheat, seeds, sweet dates and pecans, this granola is slightly sweet and totally awesome. Eat it by the handful like my daughter or with your favorite fruit and creamy coconut yogurt.
8 to 10 servings
3 ripe bananas, unpeeled
2½ cups (200 g) rolled oats
½ cup (40 g) buckwheat groats
½ cup (80 g) sunflower seeds
½ cup (80 g) pepitas
½ cup (80 g) chopped pecans (optional)
½ cup (40 g) coconut flakes
½ tsp sea salt
1 tsp ground cinnamon
¼ cup (60 ml) maple syrup
1/3 cup (78 ml) sunflower or coconut oil, melted
1 tsp vanilla
2 to 3 dates, pits removed and sliced thinly lengthwise
Preheat the oven to 375ºF (190ºC). Place the unpeeled bananas on a baking tray and bake for 15 minutes or until the skin is black. Remove carefully, leave for 10 minutes to cool slightly and turn the oven down to 300ºF (150ºC).
Combine the rolled oats, buckwheat groats, sunflower seeds, pepitas, pecans if using, coconut flakes, salt and cinnamon in a large mixing bowl.
In a separate bowl, whisk together the maple syrup, sunflower oil and vanilla. Stir the wet mixture into the dry, making sure everything is coated well.
Carefully slice open the bananas and scoop out the roasted flesh. Mash it well in a bowl and add it to the granola mixture. With clean hands, massage the banana through the mix before spreading the mixture over a large baking tray and pressing down with a spatula. Bake in the oven for 45 to 60 minutes, carefully turning the granola every 20 minutes. Remove from the oven and allow it to cool completely before breaking up the granola, stirring in the dates and storing in an airtight container for up to a month.
chocolate baked oats with blistered berries
Chocolate for breakfast sounds decadent, but these dreamy oats are surprisingly healthy. Lightly sweetened with maple and spiced with a touch of cinnamon, they are wonderfully creamy despite being dairy- and refined sugar–free.
3 to 4 servings
3 cups (710 ml) dairy-free milk
2½ tbsp (17 g) cocoa
½ tsp ground cinnamon
2½ tbsp (37 ml) maple syrup
1 tbsp (12 g) almond butter
1½ cups (120 g) rolled oats
½ cup (40 g) desiccated coconut
½ tsp sea salt
1 heaping cup (100 g) fresh blueberries
1 tbsp (10 g) brown sugar
Fresh berries and sliced fruit to serve
Preheat the oven to 350ºF (175ºC) and grease a 5-cup (1.2-L) ovenproof dish.
Whisk together the dairy-free milk, cocoa, cinnamon, maple syrup and almond butter in a saucepan over medium heat until combined, around 2 minutes. Combine the oats, coconut and sea salt in a bowl and stir in the milk mixture. Pour the mixture into the prepared oven dish and bake for 40 minutes or until the oats are tender. Check at the 30minute mark.
To prepare the berries, place the blueberries and the sugar in a small pan and heat over high heat until the berries begin to blister, about 2 minutes. Remove from the heat.
Serve the baked oats with a spoon of blistered blueberries and fresh fruit.
strawberries & no-cream chia puddings
There is nothing sweeter than hearing your kid giggle in the morning, and this picture-perfect breakfast is giggle-worthy. With a sweet strawberry purée that tickles your tongue and creamy vanilla chia that doesn't hint at being dairy-free, this no-cook breakfast is so much fun to eat. What a happy way to start the day.
3 tbsp (25 g) white chia seeds Pinch sea salt
1 cup (237 ml) full-fat coconut milk
3 tbsp (45 ml) maple syrup, divided
1½ tsp vanilla extract
1½ cups (150 g) fresh or frozen strawberries, thawed if using frozen
1 tsp lemon juice Fresh berries to serve
Combine the chia seeds, salt, coconut milk, 2 tablespoons (30 ml) of maple syrup and the vanilla extract in a jar or bowl and place in the refrigerator, covered, overnight or for at least 3 hours.
Place the strawberries, lemon juice and the remaining tablespoon (15 ml) of maple syrup in a blender and blend until smooth. Refrigerate until ready to serve.
Spoon the vanilla chia pudding into two glasses followed by the strawberry purée. Serve with fresh berries.
sweetly spiced almond butter on toast with bananas
While I am a devoted slave to peanut butter, this slightly sweet, slightly salty almond butter is a lovely change. I admit making nut butter takes a little patience and faith that those nuts will come together and will make butter. They will; it's science. Throw in the fact that I can control how sweet or salty the butter is by making it myself and I am a happy Mama.
My family devours this spiced almond butter with sliced bananas on toast and a drizzle of maple syrup.
2 cups (340 g) raw almonds
1 tsp sea salt
1 tsp ground cinnamon
1 to 2 tbsp (10 to 20 g) brown sugar Seeded toast Ripe bananas Maple syrup to serve
Preheat the oven to 350ºF (175ºC) and line a baking tray with parchment paper. Spread the almonds over the tray and bake for 10 minutes or until just toasted. Remove from the oven and cool slightly.
Place the almonds, salt and cinnamon in a processor fitted with an S-blade and process, stopping to scrape down the sides occasionally, until the nuts come together in a smooth butter. This can take 20 minutes, but it will happen, and when it does, add the sugar and pulse to combine. Pour the butter into an airtight jar and store in the fridge for up to 4 weeks.
Serve on lightly toasted seeded bread with sliced bananas and a swirl of maple syrup.
almost-healthy pb&j muffins
I can't tell you how happy I am that peanut butter is vegan. Besides being completely delicious, it is such a versatile spread that works in both sweet and savory recipes. By subbing fresh raspberries for traditional jam, these PB & J muffins are a little healthier, but who are we kidding ... muffins are cake for breakfast. And who doesn't love that? I challenge anyone to spot the vegan in these carnivore-approved breakfast goodies.
PEANUT BUTTER STREUSEL
¼ cup (55 g) brown sugar
¼ cup (30 g) all-purpose flour
1 tbsp (15 g) vegan butter
2 tbsp (32 g) peanut butter, crunchy or smooth
2 cups (250 g) all-purpose flour
2 tsp (7 g) baking powder
¼ tsp baking soda
½ tsp sea salt
¾ cup (180 g) raw sugar
1 cup plus 1 tbsp (251 ml) dairy-free milk
1 tsp vanilla extract
¼ cup (59 ml) sunflower oil
1/3 cup (22 g) peanut butter, crunchy or smooth
2 cups (300 g) fresh or thawed frozen raspberries
For the peanut butter streusel, combine the sugar and flour in a small mixing bowl. Using clean hands, rub in the butter and peanut butter, working your fingertips until the mixture resembles rough sand. Set aside.
To make the muffins, preheat the oven to 350ºF (175ºC) and line a 12-cup muffin tray with liners or lightly grease each mold. Stir together the flour, baking powder, baking soda, sea salt and sugar in a large mixing bowl. In a separate bowl, whisk together the dairy-free milk, vanilla, sunflower oil and peanut butter. Add the wet ingredients to the dry and stir until just combined — don't overmix — before gently folding in the raspberries.
Place a spoon of batter in each muffin mold followed by a small spoon of the peanut butter streusel. Add another spoon of batter to each before finishing with a good sprinkling of the streusel. Bake the muffins for 30 minutes or until a skewer comes away clean from the center.
roasted pear parfait in a bowl
With sweet roasted pears, tart berries, granola and crunchy pecans, this lovely breakfast could be mistaken for dessert, but with no processed sugars or fats, it's downright healthy. Creamy coconut yogurt adds to this balanced and delicious breakfast bowl.
3 to 4 servings
4 tbsp (60 ml) orange juice
2 tbsp (30 ml) maple syrup
2 tbsp (30 g) vegan butter, melted
3 to 4 pears, halved and cored
1 cup (100 g) blackberries or blueberries
1 to 1½ cups (237 to 355 ml) coconut yogurt
4 tbsp (30 g) granola
2 tbsp (15 g) pecans, chopped
Preheat the oven to 430ºF (220ºC). In a small saucepan over low heat, stir the cinnamon, orange juice, maple syrup and butter together until the butter has melted and the syrup is combined. Pour the mixture into a small baking pan (the pears need to be snug) and arrange the pears cut-side down.
Bake in the oven for 25 minutes, or until they are tender, turning the pears halfway through. Scatter the berries over the pears and return to the oven for a final 2 minutes. Divide the coconut yogurt between four bowls and top with the baked fruit. Scatter with the granola and pecans and drizzle with the remaining cooking juices from the pan.
not your average avocado on toast
Avocado toast has been the on-trend breakfast for both carnivores and vegans for some time, which is great because most kids love avocado. This recipe mixes it up with lightly warmed naan bread, not toast, and is quick, light and packed with so much zing and exotic flavor.
4 vegan naan rounds (or pita)
2 tsp (10 ml) olive oil plus more for serving
2 tsp (5 g) dukkah or za'atar spice mix
4 to 6 tbsp (60 to 90 g) store-bought or homemade hummus
2 ripe avocados, skins removed and sliced
2 ripe tomatoes, sliced
½ cup (100 g) cooked (or canned) chickpeas Good pinch sea salt Handful of fresh mint Juice of 1 lemon
Lightly brush each naan round with olive oil. Heat a large pan on low to medium heat and place the breads down. Heat on one side for 1 minute before turning over and sprinkling the cooked side with dukkah or za'atar spice mix. Remove the breads from the heat and place them on a plate.
Smear each round with a good dollop of hummus and follow with several slices of avocado and tomato. Add some cooked chickpeas to each plate and season with a little sea salt. Add fresh mint and any remaining spice mix, and finish with a drizzle of olive oil and a good squeeze of lemon.(Continues…)
Excerpted from "Great Vegan Meals for the Carnivorous Family"
Copyright © 2018 Amanda Logan.
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
1 Easy eggless breakfasts 9
My Fluffy Vegan Pancake Recipe 10
Eggless Savory French Toast 13
Scrambled Tofu Migas 14
Toasted Oatmeal Breakfast Nice-Cream 17
My Husband's Roasted Banana Granola 18
Chocolate Baked Oats with Blistered Berries 21
Strawberries & No-Cream China Puddings 22
Sweetly Spiced Almond Butter on Toast with Bananas 25
Almost-Healthy PB&J Muffins 26
Roasted Pear Parfait in a Bowl 29
Not Your Average Avocado on Toast 30
Buckwheat Breakfast Bowl 33
Spiced Vegan Pumpkin Break 34
2 Plant-Powered Lunch Favourites 37
Easy-Peasy No-Sausage Rolls 38
Bridless Chicken Noodle Soup 41
So Caesar 45
Carrot Not-Dogs 46
Sweet & Raw Slaw 49
Where's the Egg & Lettuce Sandwich? 50
Vegan San Choy Bau 53
Hold the Cheese Vegetable Muffins 54
Vegan Latkes 57
These Po' Boys Axe Vegan 58
Lemon "Parmesan" Zoodles 61
Mind-Blowing Watermelon Sushi 62
3 Carnivore-approved mains 65
This Lasagna Can't Be Vegan 66
Tastes Like Chicken Pie 69
Family Favorite One-Pot Pasta 70
The BBQ Burger with Coconut Bacon 73
"Can Be Spicy" Cauliflower Fried Rice 74
Crab-Free Crab Cakes 77
Dairy-Free Stovetop Mac 'N' Cheese 78
Portobello Fajitas 81
Nice & Gentle Black Lentil & Coconut Dal 82
Sweet & Smoky Jackfruit Tacos with Apple Slaw 85
Hold the Bacon Cauliflower Chowder 86
Chinese Take-Out Noodles at Home 89
Porcini Risotto 90
Husband-Approved Tofu Katsu Burger 93
Japanese No-Meatballs 94
4 Vegetables on the side 97
Cauliflower Potato Mash 98
Sweet & Smoky Sweet Potato Wedges 101
Vegan Chili Fries 102
Warm Kale Slaw 105
Eat Your Greens French Beans 106
Vegetable Drop Fritters 109
Dang Tasty Mexican Black Beans 110
Miso Butter Roasted Vegetables 113
Don't Hate on the Sprout 114
5 These sweet things don't taste vegan 117
Chocolate Lover's Black Bean Brownies 118
Twisted Vanilla Bean Nice-Cream 121
Just Like Nana's Chocolate Chip Cookies 122
Let Them Eat Cake 125
Silken Chocolate Peanut Butter Pots 126
Salty Pecan Apple Crumble to Share 129
The Sneakiest Pumpkin Spice Doughnuts 130
Vegan Banana Sundae Tarte Tatin 133
Supergood Chocolate Bark 134
Brown Sugar Grapes & Cashew Cream 137
Tahini Popsicles 138
Dreamy Dairy-Free White Chocolate Tart 141
Raw Snack Balls by Two 142
The Creamiest Dairy-Free Hot Chocolate 145
6 Awesome basics to up your vegan game 147
The Real McCoy Vegan Mayonnaise 148
"Cheesy" Vegan Nacho Sauce 151
I Miss Bacon, Bacon 152
Nut-Free Vegan Parmesan Sprinkles 155
Salads Well Dressed 156
The Real Deal Vegan Gravy 159
Sweet or Savory Cashew Cream 160
Easily Vegan Pie Crust 163
Hot Chocolate Sauce 164
Dulce de Coconut Leche 167
Foolproof Nice-Cream Base 168
About the Author 171