3 Healthy Meal Ideas {Breakfast. Lunch. Dinner.}

1. BREAKFAST

Ever since I tried Robin Robertson’s Zucchini Tahini Breakfast Bread recipe from her cookbook Vegan Planet I knew I had to share it on the blog. The tahini (sesame seeds ground into a paste) lends an unexpectedly delicious flavor and texture to this zucchini bread, while also adding protein and calcium. It’s not too sweet which is just the way I like my breakfast bread. However, if you want to add some extra sweetness, raspberry preserves make an amazing addition  😛

Zucchini Tahini Breakfast Bread

[makes 1 loaf, total time 20 minutes]

Ingredients:

• 3 cups unbleached all-purpose flour
• 1 tablespoon baking powder
• 1 teaspoon ground ginger
• 1/2 teaspoon salt
• Egg replacer for one egg (1 tbsp. ground flax + 2.5 tbsp. water)
• 3/4 cup packed light brown sugar
• 1/4 cup tahini (sesame paste)
• 1 cup unsweetened almond milk (or whatever dairy-free milk you prefer)
• 1 1/2 cups grated zucchini well drained (about 1 medium size zucchini)
• 2 tbsp sesame seeds

1.  Preheat oven to 350°. Spray a 9×5″ loaf pan with canola or coconut oil to keep the bread from sticking.
2. In a large bowl, combine the flour, baking powder, ginger, and salt.
3. In a seperate bowl, mix the egg replacer, brown sugar, tahini, and almond milk together until well combined.
4. Combine the wet ingredients with the dry ingredients, stirring just until blended.
5. Transfer to the prepared pan and sprinkle with sesame seeds. Bake on the center over rack  until golden brown on top and a toothpick comes out clean, about 1 hour.
6. Remove from oven and let cool on a wire rack before removing from the pan and slicing.

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2. LUNCH

This salad has a very special place in what I like to refer to as my hall of fame for vegan recipes. The Miso Ginger Dressing packs a flavorful punch to a bed of crunchy red cabbage speckled with plump edamame, and the Warm Garlicky Seitan (seitan= “wheat meat”) adds the texture and heartiness we all crave. I customized this recipe from Isa Does It a bit and added some shredded cucumber and carrots and topped it with avocado because avocado makes everything better in my book 😉

 

Garlicky Seitan with Miso Ginger Slaw

[serves 4, total time 25 minutes]

Sesame Slaw:

• 6 cups shredded red cabbage (about 1 lb.)
• 2 carrots, shredded (optional)
• 1 cucumber, julienned (optional)
• 1 cup shelled edamame (thawed if frozen)
• 1 batch Miso-Ginger Dressing (recipe follows)

1. Toss cabbage, edamame, carrot and cucumber with Miso Ginger Dressing, reserving a few tablespoons for serving.

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Miso Ginger Dressing:

*I would recommend doubling or tripling this part because it’s so darn good!

• 3 tablespoons rice vinegar
• 2 tablespoons miso (white or yellow works fine)
• 2 tablespoons water
• 1 tablespoon toasted sesame oil
• 2 teaspoons light agave nectar
• 1 teaspoon sriracha
• 2 teaspoons fresh ginger

1. Add all of the ingredients into a blender and blend until smooth.

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Garlicky Seitan:

• 1 tablespoon toasted sesame oil
• 1 pound seitan (recipe here)
• pinch of salt and fresh ground black pepper
• 3 cloves garlic, minced

1. Preheat a large non-stick pan over medium-high heat and add the sesame oil.
2. Saute the seitan in the oil, adding salt and pepper to taste, until lightly browned, about 6 minutes)
3. Push the seitan to one side of the pan and add the garlic, cooking for 15-30 seconds until fragrant. Then mix with the seitan and pull the pan off of the burner.

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For Garnish:

• 1/2 cup sliced scallions
• Toasted sesame seeds
• 1/2 cup chopped cilantro
• 1 sliced avocado

Divide the slaw among your serving bowls. Top with seitan and drizzle the reserved dressing over the seitan and finish it off wih garnish. Voila! You can expect to experience a pang of sorrow once you realize it’s all gone. My stomach is growling just thinking about it.

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3. DINNER

Risotto is one of the simplest dishes to make, yet has a reputation for being difficult to get right. Honestly, there is nothing more to it than stirring the rice and watching it miraculously get creamy as you slowly stir and add liquid. You see chefs get hammered on shows like Hell’s Kitchen for not getting the risotto at the perfect consistency; it’s either too runny, too stiff, separated, or flat out burnt. But don’t let risotto’s bad rep on reality TV scare you out of making it. You don’t have Chef Ramsay’s standards to live up to. The beauty of making your own food is that it can be made exactly how you like it. If you prefer your risotto to be soupier, add more liquid than the recipe calls for; and vice versa. Your kitchen. Your rules.

Pesto Risotto with Roasted Zucchini from Isa Does It

Risotto:

• 1 tablespoon olive oil
• 1 medium yellow onion, finely chopped
• 1 1/2 cups arborio rice
• 1 cup dry white wine
• 4 cups or so vegetable broth
• 3/4 cup pesto (I recommend Bestest Pesto, it makes plenty)
• 1/2 teaspoon salt (more or less depending on how salty your broth and pesto are, so taste for salt often)
• Fresh black pepper

Roasted zucchini:

• 1 lb zucchini, cut on on a bias into chunky half moons
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• Fresh black pepper
• 3 cloves garlic, minced

For Garnish:

• Extra toasted pinenuts
• Extra pesto for drizzling

1. Warm the vegetable broth in a saucepan. Keep it warm on the lowest setting possible as you prepare the risotto.
2. Preheat the oven to 425 F for the zucchini, and have ready a large rimmed baking sheet lined with parchment paper.
3. Now let’s make the risotto! Preheat a heavy-bottomed 4 quart pot over medium heat. Sauté the onion in oil and a pinch of salt until translucent, 4 to 5 minutes.
4. Add the rice and use a wooden spoon to stir and coat with oil. Add the white wine and stir occasionally, until wine is mostly absorbed, 4 minutes or so. Add a few dashes fresh black pepper, and half of the salt. Turn the heat down just a bit to medium-low.
5. Add the broth by the cupful, stirring the risotto after each addition until the broth is mostly absorbed (6 to 8 minutes). After 2 cupfuls, add about half of the pesto and stir well, then continue to cook, adding broth by the cupful, stirring, and letting the liquid absorb.
6. At some point in there, your oven will be preheated. Toss the zucchini with oil, salt, pepper and garlic. Roast for about 6 minutes on each side, or until softened and lightly browned. Remove from oven and set aside.
7. With your last addition of broth, add the remainder of the pesto. Taste for salt and add the other 1/4 teaspoon if needed. Risotto is ready when the rice is chewy but still firm, and the sauce is very creamy. For a firmer risotto, just cook a few minutes extra to absorb more of the liquid.
8. To serve: scoop risotto into each bowl, and top with zucchini. Drizzle with extra pesto and garnish with a few toasted pine nuts.

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Disclaimer: Recipes are meant to be shared, that is why they are exempt from copyright law. But I am giving credit where credit is due.

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Are you intrigued by the concept of a vegan diet? I hope you will try a few of these recipes out so you can experience for yourself how delicious it truly is.

Xoxo,

❤ Crystal ❤