Recipes

Serves 1

Ingredients:

• 1/4 cup – 1/2 cup rolled oats
• 1/2 cup – 1 cup soya milk, unsweetened
• 1 tbsp ground flaxseed
• 1/2 cup berries –  frozen or fresh
• 1 kiwi, diced with skin left on
• 1 small-medium banana, sliced into coins
• 1/2 tsp ground cinnamon

Directions:

• Simmer the oats in the soya milk on a medium heat in a small saucepan, stirring throughout to avoid sticking to the bottom of the pan. Feel free to add more milk or water if the oat mixture becomes too dry or thick.
• Once the oats are thick and creamy, remove from the heat and stir in the ground flaxseed.
• Serve in a bowl and top with the fruit and dust with the cinnamon.

LUNCH: Tofu Salad Wrap

Serves 1

Ingredients:

• 1-2 wholewheat tortilla wraps or flatbreads (non-dairy)
• 1/2 cup marinated or smoked tofu, cubed
• 1 cup mixed salad leaves
• 1/2 cup canned sweetcorn in water, drained
• sweet chili sauce (fish sauce-free) or soy sauce – optional

Directions:

• Place the wrap flat onto a dry surface and top with the rest of the ingredients and drizzle over the optional sauces. If using two wraps, use half of the ingredients for each wrap.
• Carefully roll the wrap up and place in an airtight container to transport out with you. Alternatively, serve on a plate to enjoy at home.

DINNER: Protein-Packed Vegan Curry with Quinoa

Serves 1

Ingredients:

• 1/4 cup dry quinoa
• 1 cup canned chopped tomatoes – or fresh
• 1 tsp ground cumin
• 1 tsp garlic powder or granules
• 1/2 tsp ground chili or chili flakes
• 1/2 tsp ground turmeric
• 1 cup canned unsalted chickpeas, drained
• 1 cup mushrooms, quartered
• 1 cup cauliflower head, roughly chopped into bitesize pieces
• 1/4 cup cashews
• 1/4 cup sultanas – or raisins
• 1/2 cup fresh spinach leaves

Directions:

• Begin by boiling the quinoa grains in 1/2 cup of water (1 part quinoa to two parts water is the ratio to aim for) until the quinoa become soft and fluffy. If the water reduces too soon during the cooking process and the grains are not quite soft, feel free to add more water.
• Meanwhile, pour the chopped tomatoes into a medium to large saucepan along with the rest of the ingredients – apart from the spinach leaves – and allow them all to simmer in the tomatey sauce on a medium heat until the cauliflower pieces and mushrooms have softened.
• Just before serving the curry, stir in the spinach leaves and allow them to wilt for 1-2 minutes.
• Serve the curry with the fluffy quinoa in a large bowl.

If you would like to watch the video of these recipes, then see below!

We hope that you enjoy making the recipes from Part One of Dr Greger's ‘Daily Dozen' recipe series. Let us know how you get on and what your favourite recipe is! We would love to hear from you, so please leave a comment in the section below.