14 Day Vegan Plan: Lose weight and improve your health in just 14 days (2016)

Chapter 4. Breakfast Recipes

Mango and coconut smoothie

Ingredients:

200 ml's of dairy-free coconut milk

1 banana

1 tablespoon of ground flaxseed

4 tablespoons of vegan-friendly yogurt

1 tablespoon of sunflower seeds

1 tablespoon of pumpkin seeds

120 grams of frozen or chilled mango chunks

Method:

Place all of the ingredients into a smoothie maker or a blender, and blend until smooth. Once smooth, pour into a glass and serve.

Mushroom and tomato pancakes

Ingredients: (Makes 8)

140 grams of self rising flour

400 ml's of soy milk

A pinch of salt

1 teaspoon of soy flour

2 tablespoons of vegetable oil

250 grams of small mushrooms

2 tablespoons of soy milk or cream

250 grams of halved small tomatoes

A handful of pine nuts

Method:

Sift all of the flour, and place it in a blender, and then add the milk. Blend until the mixture is smooth. Now pour approximately 3 tablespoons of the mixture into a frying pan, and cook until there are bubbles forming in the mixture. Now it's time to turn the mixture over, and cook on the other side, until it's a nice golden brown color.

Once the mixture is brown, remove and place on a plate. Now repeat with the remaining mixture.

As the pancakes are cooling, place the mushrooms in the frying pan, and cook until they are tender. Now add the tomatoes and cook for approximately 2 minutes. Add the soy milk or cream, and pine nuts and cook on a low heat until the ingredients have combined.

Take 2 plates and place 4 pancakes on each, and top with the mushroom and tomatoes, and serve.

Vegan-friendly French Toast

Ingredients: (Serves 3)

2 tablespoons of flour

1 cup of soy milk

1 tablespoon of nutritional yeast

1 teaspoon of vanilla

1 teaspoon of sugar

6 slices of whole-wheat bread

A pinch of nutmeg

Method:

Add all of the ingredients to a bowl, apart from the bread, and mix to combine. Now dip the bread into the mixture until it's coated. Take a griddle or a frying pan, and cook the soaked bread until it has browned on one side, and then turn over, and repeat. Serve.

Scrambled Tofu

Ingredients: (Serves 3)

2 teaspoons of olive oil

16 ounces of rinsed and chopped tofu

Half a teaspoon of dried onion

3 tablespoons of nutritional yeast flakes

A handful of mushrooms

1 sliced small onion

1 clove of garlic

1 and a half tablespoons of soy sauce

Ground while pepper

Method:

Cook the tofu in a skillet on a medium heat, and stir until golden brown. Add the onion, and yeast, and stir until the tofu is nicely coated. Now Add the olive oil, mushrooms, onions and garlic, and cook until the mushrooms are nice and tender. Now sprinkle the soy sauce and white pepper, and stir until all the liquid has been absorbed. Serve.