Vegan Falafel Wraps

This vegan classic is something you see in shops all over. However it is easy to recreate at home. This falafel wrap was served with roasted sweet potatoes and salad- this is the perfect quick and easy vegan lunch. 

Firstly you will need to chop some salad. Tomatoes and cucumber go well in this meal as they add flavour and are inexpensive ingredients. 

Homemade hummus really makes this dish. It is so simple to make although if you are in a rush the shop bought variety is just as good. To make this simply blend a can of chickpeas with a teaspoon of tahini sauce, add some garlic, lemon juice, olive oil and water. I add cumin to mine which gives it a nice flavour. Any left overs can be stored in a tub and used up within 2-3 days. 

Add the hummus to a wrap. These wholemeal wraps were shop bought, many wraps are vegan making them a great option for lunches, just check the ingredients. 

Now it's time to add falafel, you can either use homemade or shop bought versions like these cauldron falafels which were cooked in the oven for 10 minutes. 

I flattened the falafel to add it all over the wrap. Lunch is starting to come together! 

Now add salad. I added the tomato and cumcumber mixture as well as some avocado. The choices are endless as it really depends what salad you like. Spinach or lettuce would be a great addition as well as red cabbage or onions. 

Roll and wrap. This is harder than you think so make sure you don't overload the wrap, you can always come back for more but you don't want the wrap to fall apart. 

And done! Simple add your sides, I chose sweet potato as it is one of my favourite foods and is a great combination to the flavours of the wrap. I added some extra cucumber and of course a little sauce. This meal makes a delicious lunch or dinner, it is healthy, quick and tasty what more could you want. The wraps also make great packed lunch additions and save you money on the shop bought variety as all the ingredients don't cost much more than one shop bought pre-packaged meal. Ditch the expensive meal deals and try home made! 

Lentils and Rice & Quinoa- Vegan protein meal

My go to food at the minute is lentils, I have them several times a week in many different dishes and could easily eat them all the time. They are so versatile and a great source of vegan protein. Many people don't think a vegan diet can be high on protein but lentils have 26 grams of protein per 100 grams which is really high making them a perfect addition to your meals, especially if you are into health and fitness and want to build muscle on a vegan diet. Lentils also have nutrients such as magnesium, fibre, potassium and iron meaning you get more health benefits than just protein which is something meat alternatives which are high in protein can't compete with. 

Lentils are also so simple to use. To cook they are washed and boiled in water for around 20 minutes. To make these curried lentils I simply added a stock cube and spices (cumin, turmeric and curry powder). This was serves with rice and quinoa. These are also great protein foods as quinoa has 14 grams of protein and rice has around 7 grams, depending on which brand you use. All in all this is a great, quick meal filled with vegan protein. It is perfect for after the gym when you don't feel like cooking a time consuming meal but still want something healthy and filling. And it is also a cheap dish which is perfect for vegans on a budget! 

Cauliflower Mince

I am moving away from using vegan frozen mince and introducing more whole foods into my diet. This is because whole foods are far more nutritious than any processed food, not to mention cheaper. In meals where I would usually use mince I have substituted it for cauliflower. This vegetable can become an amazingly hearty mince for dishes such as spaghetti bolognese or curry. 

You might not believe that a cauliflower can be transformed into mince but it is actually such a simple process, simply wash, chop and blend the cauliflower in a food processor. It ends up resembling bread crumbs. This can then be cooked in a sauce of your choice. 

I used it in a pasta sauce along with mushrooms and onion to create a vegan spaghetti bolognese. It is absolutely delicious and the cauliflower takes minutes to cook in the sauce. It makes the meal very filling, making it perfect for family dinners. It is also a healthy alternative to shop bought processed foods. Plus using vegetables makes the meal inexpensive, vegan food really can be cost effective. Try serving it with wholemeal pasta for a delicious, healthy and filling meal. 

Roasted Vegetables, Cous Cous Salad and Black Bean Noodles

Today's meal idea is one of my favourites. I love mixing different foods and flavours in a fusion of taste. It allows you to get many different flavours along with the combination of a variety of nutrients. 

This meal is so simple. I roasted some sweet potato which I had cubed, sprayed with fry light and added paprika to. I then roast them in the oven for half an hour or until soft. 

The couscous salad is a simple mix of wholemeal couscous cooked and them mixed with chopped spinach and any spices such as mixed herbs and basil. 

I also roasted some peppers, mushrooms and celery again sprayed with fry light and covered in mixed herbs. 

I also cooked black bean noodles (which are high in protein and a great alternative to pasta) and mixed them with some passata sauce and topped with fried red onion. 

This might seem like a lot of food but it is mainly vegetables with some healthy grains and noodles. However it is a delicious mixture and interesting combination of flavours. Most importantly it is filling, inexpensive and full of protein, vitamins and minerals. This is a great family meal as there is something for everyone and lots of choice. Each part of the meal is also quick to prepare so it is easy to get everything ready at once. 

Hopefully this meal idea will give you some ideas for your next healthy, vegan meal. 

Platter Food

One way to make an interesting Vegan meal is to combine many different foods and flavours. For this meal I combined some of my favourite foods. The falafel is shop bought by Cauldron foods, these are ready to eat or can be heated up. I had the hot which tasted great. I combined this with scrambled tofu, hummus, grated carrot, home made bread and avocado. Apart from the bread which can be made earlier all this food is easy to prepare and creates a picnic style meal. The tofu takes five minutes to cook and can be combined with any ingredients you have to hand, I mixed red onion, mushrooms and spinach with the tofu to great a nice warm side dish which is healthy and low in calories. Having a range of options is one way to make meals more interesting and the bonus is you get a range of nutrients in the easy to prepare meal. 

Check out my easy brown bread recipe here: http://vegoutveganguide.blogspot.co.uk/2016/03/homemade-brown-bread-recipe.html

Three Ingredient Meal

All you need is three ingredients to make this delicious salad- cooked broccoli, boiled sweet potato and couscous. All cooked and mixed together and you have a delicious meal or side salad. Herbs and spices can be added for flavour but the sweet potato gives it a nice flavour on its own so it is actually nice to eat plain. I love simple, wholesome cooking and this was easy to do and one of my countryside meals. Vegetables are really easy to source at farm shops and from local sellers so it is easy to make these the basis of my main meals. I also like using couscous sometimes instead of rice or pasta as it is a lighter alternative. This is a simple meal with only three ingredients but one which will fill you up, keep you healthy as it is filled with vitamins and nutrients and is quick to prepare. It also make a nice base to add more things to- make it more filling with tofu or add more veggies like sweet corn and peppers to increase the flavour it is a great base for many more options. 

Hummus and Mushrooms on toast

When travelling I like to find the quickest foods to cook. I love cooking exciting recipes but when you are away from home and your usual cooking equipment it can be hard to recreate your favourite meals. This simple recipe has become a firm favourite of mine and something I am planning to have again. I simply fried some mushrooms and added them to hummus on toast. It was absolutely delicious especially with seeded bread. It is the kind of fast food I like because it's still healthy but you can have a meal ready to eat in minutes. This was great in the countryside as it gave me more opportunities to get out walking in the beautiful surroundings. 

Vegan Vegetable Grills

Vegan frozen food can be hard to find so it is nice to see more options available and especially budget options which make being vegan easy for everyone regardless of your food budget. These vegetable grills from Tesco are great when on a self catering holiday or as a standby option to have at home for when you don't feel like cooking. 

I bought these grills when I was staying in Norfolk and found that they were a quick and easy way to have a filling meal. I ate them with a couscous salad and it was delicious. They are also nice to cook and eat cold when out walking or travelling and at one £1 for a box of six you can prepare really cheap but healthy meals. 

The Tesco vegan range is quite good and a great place to start shopping if you are new to veganism. Not everyone likes cooking so frozen options are a handy alternative. They also clearly label their products vegan making it easier to shop. Try this budget vegan meal idea which is a healthy option compared to most frozen food as it contains no preservatives, flavours or colours. 

A Simple way to Eat Healthier

Eating healthy can seem hard sometimes. If you don't know where to start simply adding a salad to each main meal will increase your health. It doesn't have to cost a lot, lettuce and cucumber make a budget friendly healthy salad that can simply be added to your main meal. It is filling, tasty and adds many nutrients to what otherwise would be a plain meal. Give it a go to get healthier. 

A Meal with only 2 Ingredients

When staying away from home I like to keep my cooking simple. I don't have the usual herbs and spices I have at home so making easy and simple meals is important. 

This was one of my favourite countryside dinners as vegetables are so easily available when you are surrounded by farms and it also makes a healthy meal. 

Broccoli is a source of vitamin E and iron and is low in calories and sweet potatoes make tasty chips without the need for loads of additional flavouring. Also using only vegetables for a meal keeps food costs down while still providing a healthy filling meal. 

This is one vegan meal for anyone who doesn't like cooking but still wants nutritious food. It is simple to do, the broccoli only needs boiling and I peeled and chopped the sweet potato then roasted in the oven with a little oil and seasoned with paprika (although seasoning is optional). 

This is definitely one simple recipe. Only two ingredients but loads of vitamins and minerals. 

Smoothie bowl toppings

Here's just a few ideas to make your smoothie bowls delicious, filling and looking good on your pictures because if you eat healthy and don't share a picture of it does it really count?

Some delicious toppings include: 

• Grapes- add some sweetness and colour to your smoothie bowl
• Banana- a classic topping, it's filling and will give you an energy boost
• Apple- sweet, healthy and easily chopped up
• Melon- with it's high water content it will help fill you up 
• Oats- these are filling and give you prolonged energy, perfect if a smoothie bowl is your breakfast

These are just a few ideas to help make your meal even more amazing. Always add a selection of toppings as it will make the meal tasty and give you a range of vitamins and minerals. Enjoy! 

Raw Salad

For a quick and healthy lunch a raw salad is convenient and will leave you feeling great. For this easy meal idea follow these simple instructions: 

You will need: 

• Half a courgette 
• 1 carrot 
• Half a cucumber
• Half a red onion
• A handful of lettuce 
• Mixed seeds (eg. sunflower, pumpkin) 
• Organic cider vinegar and mixed herbs 

Simply chop all the ingredients apart from the carrot which should be peeled and grated and mix in with the vinegar and herbs (Around 1tbsp of vinegar and any herbs of your choice) 

This raw meal is so quick and simple, it is the ultimate vegan fast food. Raw food holds more nutrients and fills you up as vegetables hold a higher water content. It is perfect for a hot day or when you are bored of sandwiches. Try adding different vegetables each time and different herbs and spices which will change the flavour. The easiest way to stay healthy is to make your plate as colourful as possible as you know you are getting a range of vitamins and minerals in every meal. 

Budget Vegan- How to save money when shopping

 Food is essential and it can also be expensive especially if you don't shop around. Most people stick to the same supermarkets, buy the same products and perhaps don't realise how much they could save. Another bad habit people have is doing a big weekly shop, buying lots of ingredients with the good intention of using it only for it to go off and get thrown away. If this is something you do you are literally throwing money away. Nowadays most people do not have a lot of money to spend, I am on a budget myself but determined to find ways to be healthy. To do this you need to shop smart and find bargains. 

One tip for saving money is to only buy the ingredients you need. If you are making a meal for one or two people you will obviously need less ingredients so why buy family sized products? Also if you only want to use one ingredient in one meal there is no point buying in bulk. Buying loose vegetables allows you to only buy what you need, loose fruit and veg is also often cheaper than the ones in fancy packaging that you only throw away anyway and the bonus is it is better for the environment. There is far too much plastic on food that doesn't need it these days which only ends up in the land fill so save your money and save the environment by buying loose vegetables and smaller amounts. You'll be amazed by how much you save and how little you need to throw away. 

Meal Idea- Sweet potato medley with cous cous

Sweet potato is my favourite carb, it is full of nutrients such as vitamin A and C and is delicious! It also provides a filling evening meal. Simply boiled for 20 minutes until soft then added to fried red onion, mushrooms and spinach you have a very quick, healthy meal. It can be flavoured with mixed herbs or spices of your choice and served with couscous which is a lighter alternative to rice or pasta. This is another quick and simple meal which makes being vegan so easy and budget friendly. 

Vegan Flapjack Recipe

You only need four ingredients for these delicious vegan flapjacks. They are delicious, filling and a great snack. 

You will need: 

• 3oz of dairy free butter (I used Pure olive spread)
• 3oz of brown sugar 
• 2tbsp of Agave nectar
• 6oz oats 

1. Pre-heat the oven to Gas Mark 6
2. Melt the butter in a pan on a low heat 
3. Add the sugar and stir until mixed with the melted butter 
4. Add the agave nectar and stir in
5. Add in the oats with the pan still on a low heat, mix in until all the oats are covered 
6. Add the mixture to a lined baking tray (I used a loaf tin which fitted the mixture) 
7. Cook on the middle shelf of the preheated over for 15-20 minutes until the flapjacks are turning lightly golden brown

These flapjacks are lovely hot but will be soft when they are eaten straight from the oven, left to cool the flapjacks harden and will be nice later on or the following day. 

This recipe is so quick and simple. It can also be used as a base for adding other ingredients. Add fruit such as chopped dates, dried apricot or berries for added flavour and a healthier bar or add dark chocolate chips for a dessert recipe. The agave nectar gives the flapjacks a sweet taste and these are perfect to take on a picnic or as a snack to bring to work, they are much cheaper than shop bought flapjacks and take no time at all to prepare. 

Scrambled tofu, sweet potato and spiralized courgette salad

Vegan Meal Idea- Scrambled tofu, sweet potato and spiralized courgette salad. This healthy, quick meal is a perfect combination for a tasty evening meal. I love scrambled tofu and believe it is not just a breakfast choice, it is high in protein and contains magnesium and calcium. Try adding red onion and avocado to it for flavour and season with your favourite spices. Sweet potato is a great addition to any meal, it has a naturally sweet flavour meaning it can simply be boiled for around 20 minutes and added to the dish. I have posted a recipe for my raw courgette salad, this makes a great raw lunch and any left overs can be used along side your evening meal. I like meals that are quick to prepare and healthy and it is possible to do both. Try adding different items to any meal to make it healthier and full of nutrients and most importantly filling. Vegans definitely don't just eat rabbit food. 

Spiralized Courgette and Carrot raw salad with avocado dressing

For this raw salad you will need: 

Ingredients for the salad: 

• 1 Courgette (spiralized)
• 2 Carrots (spiralized) 
• 1/2 small Cucumber (spiralized)
• 1/2 Red onion 
• Lettuce chopped (Handful) 
• 2 Celery stalks finely chopped 

Ingredients for the dressing: 

• 1/2 Avocado 
• 2 tsp Organic Cider vinegar
• 100ml water 
• A mixture of spices (Try chilli, basil, paprika, mixed herbs and pepper) 

1. Spiralize the courgette, carrots and cucumber 
2. Chop the celery, red onion and lettuce 
3. Mix all the vegetables in a mixing bowl 
4. Blend the avocado in cider vinegar and water until a smooth paste
5. Add your choice of spices and herbs to the dressing and blend again (Any can be used) 
6. Add the dressing to the vegetables and mix the serve

This is a simple raw salad perfect for lunch on a raw diet or when you are trying to eat healthier. This also makes a great side salad for an evening meal.