5-Ingredient: Plantbased Recipes
5-Ingredient: Plantbased Recipes
5-Ingredient: Plantbased Recipes
PLANTBASED
RECIPES
Date Sweetened Oatmeal
Breakfast
Ingredients
1. 1 cup old-fashioned rolled oats (GF 4. 1 tbsp maple syrup
for gluten-free eaters)
5. 1/2 tsp cinnamon
2. 1 cup dairy-free milk (I used
1 cup water
unsweetened almond milk)
Pinch of salt
3. 5 medium size dates, finely chopped
Serves: 2
Step 1 . In a medium sized pot over
medium heat, add oats, water,
dairy-free milk, maple syrup,
cinnamon and a pinch of salt and stir.
Notes:
1. Make sure to pit the dates before chopping and adding them to the pot.
2. If you don’t have dairy free milk on hand, the easiest way to make your own
homemade milk is to use seeds such as raw hemp or sunflower seeds. All you
need is to blend 1 cup raw seeds with 3 cups of water in a high speed blender
for 3 minutes. No straining required.
Rainbow Quinoa Salad
Lunch
Ingredients
1. 1/2 cup dry quinoa 4. Half of a medium-large avocado,
chopped
2. 1 cup sliced grape tomatoes
5. Juice of 1 small-medium lemon
3. 1 cup chopped spinach
1 tsp (or more) salt
Step 2. Place quinoa in a medium saucepan with 2 cups of water and a pinch of salt.
Bring the quinoa to a boil. Reduce the heat to low and cover with a lid. Cook for 15
minutes.
Step 3. Remove the saucepan from the heat and let it sit with lid on for another 5
minutes. Place the cooked quinoa back in the sieve and run it under cold water for a few
seconds.
Step 4. Combine the tomato slices, chopped avocado, cooked quinoa and chopped
spinach in a bowl. Add salt and lemon juice.
Step 5. Toss the salad ingredients with two large spoons or clean hands. Make sure to
push the ingredients to the sides and bottom of the bowl, so it can completely get
coated with the dressing. Serve right away or store in the fridge for an hour for a colder
salad.
Notes: Feel free to add an extra source of protein. My favorite is pan fried chickpeas.
Peanut Butter Raw Balls
Mid-day Snack
Ingredients
1. 1 cup ground almonds, soaked 4. 4 tbsp raw cacao powder
overnight
5. ⅓ cup maple syrup
2. 1 cup oat flour
Pinch of salt
3. ½ cup runny peanut butter
Yields: 16 balls
Step 1. Place the oats in a food
processor and pulse until they
are fine similar to a flour.
Notes: These balls can be stored in the refrigerator up to 1 week or in the freezer up to
1 month.
Dinner
Nut Free Mac’ Cheese
Ingredients
1. 1 cup cooked and chopped sweet 4. 1/2 cup nutritional yeast
potatoes
5. 2 cloves garlic
2. ½ cup unsweetened dairy free milk
1 tsp (or more) salt
(I used almond milk)
ground black pepper to taste
3. 1 12-ounce package dried whole
grain macaroni
Serves: 4
Step 1. Bring a large pot of
salted water to a boil. Add
macaroni and cook according to
package directions. When done
drain and set aside.
Notes: In order to get the perfect color for the sauce, you should use sweet potatoes
with orange flesh.
Dessert
Microwave Brownie in a Mug
Ingredients
1. 2 tbsp brown rice flour 5. 1/2 tsp baking powder
2. 1.5 tbsp unsweetened cocoa powder 3 tbsp water
Serves: 2
Step 1. In a microwavable mug, mix together
flour, cacao powder and baking powder.