The penultimate day of plant-based meals is afoot with our resident vegan, Ami Tadaa toiling away yet again to bring you suggestions for three meals which have ‘ethical’ written through them like ‘Blackpool’ through rock.
Ah, so here we are at the second to last day of plant-based plates of nosh for anyone who has signed up to Veganuary, and is therefore attempting to eat a vegan diet for the month of January.
As has been the form in previous days, below you will find my suggestions for breakfast, lunch and dinner, which feature the wondrous chia seeds, a superfood salad to live better for and a duo of fajitas, worthy of a wrap song. Sorry.
BREAKFAST: Chia, blackberry and mango surprise
What you’ll need
¼ cup of chia seeds
500ml of any vegan milk (almond, rice, oat etc)
A handful of blackberries
½ a ripe mango
2 teaspoons of maple syrup
Optional: try adding nuts, cocoa powder or dried fruit
1. Put the ¼ cup of chia seeds in a bowl and add the 500ml of milk. Whisk for 2–3 minutes and leave to sit for 20-30 minutes. In this time the chia swells to the substance of a pudding. If too thick then add more milk and whisk. Place the chia pudding into a beautiful glass – I like a big wine glass, but let’s leave my drinking habits to one side.
2. Wash and chop the blackberries and half a ripe mango and add to the top of the chia pudding. Finally dribble the maple syrup over the top and tuck in. Prepare to say something along the lines of ‘it’s just like porridge, but nicer.’
Bonus fact: Chia seeds are a great source of healthy omega-3 fats and fibre. It could be the perfect addition to a New Year’s resolution.
LUNCH: Super Salad Feast
What you’ll need
2 tsp of olive oil
1 tsp of balsamic vinegar
Handful of spinach
Handful of mixed salad leaves
¼ of a butternut squash
5 basil leaves
½ an avocado
¼ cup of cooked quinoa
4 gloves of garlic
100g of tempeh
1 tsp of soya sauce
salt and pepper to taste
1. Peel and chop the butternut squash and carrots into 1 inch cubes and lay on a baking tray. Sprinkle with 1 tsp of olive oil and salt and pepper to taste. Finally add 4 cloves of garlic (peeled but whole) and place in the oven at 190°C for 30-40 minutes or until the butternut squash is soft.
2. Chop 100g of tempeh into long thin strips and sprinkle with 1 tsp of soy sauce and place in the oven for 10 minutes until cooked.
3. Lay a bed of spinach and mixed salad leaves on a large plate and add chopped avocado, finely chopped basil leaves, cooked quinoa, tempeh strips and fresh from the oven butternut squash, carrots and garlic.
4. Finally drizzle with 1 tsp of balsamic vinegar, the remaining tsp of olive oil and salt and pepper to taste. You may feel the urge to do a celebratory dance before you tuck in. And if you think it looks good, wait until you taste it.
DINNER: Fajitas with corn of the cob and side salad
What you’ll need
2 tortilla wraps
½ a cup of salsa
1 ripe avocado
1 tsp of olive oil
1 packet of Fry’s chicken strips
Mixed salad leaves
1 corn on the cob
Vegan margarine as desired
Any vegan cheese to sprinkle on the top as desired
1 tsp of sugar
1 tsp of paprika
1 tsp of salt
½ tsp of onion powder
1 tsp of cayenne pepper
½ tsp of ground cumin
1. Boil the corn on the cob in a pan of boiling water on a medium heat for 10 minutes and set aside for later.
2. In a bowl mix together all the fajita seasoning ingredients and stir. Set aside for later.
3. In a non-stick pan heat up the olive oil and add the fry’s chicken strips. Fry on a medium heat until cooked and a bit crispy on the outside. Then add as much fajita seasoning mix as desired (2 tablespoons would be a recommended start).
4. Place a tortilla wrap on a large plate and spread a half the salsa on the top half of the wrap. Add the seasoned Fry’s chicken strips, a quarter of a chopped avocado and half a tomato and wrap up. Repeat with the other wrap. Sprinkle with vegan cheese (optional).
5. Plate up the wraps and the corn of the cob (top with vegan margarine as desired) and add a handful of mixed salad leaves and the remaining avocado and tomato for the side salad.
For more information on Veganuary, visit www.veganuary.com. To sign up for updates about Ami’s soon-to-be-launched Tyne Cheese, which will be peppering health food shops and restaurants with plant-based cheese creations like you wouldn’t believe, visit www.tynecheese.com.
Lifelong vegan Ami Deane was raised from birth around the world on pure plant. She has somehow reached 24 and landed in Newcastle, with an uncanny resemblance to a human being, but an obsession with cashew cheese. She recently launched @TyneChease and vegan Sara Pascoe thinks she's a 'genius goddess'.