Plant-Based Recipes

What I Eat
To Be

And

By Ilona Niina
 Summary

1. Introduction…………………………………………………………………………………….2
2. Sweet Breakfasts………………………………………………………………………….3
3. Lunches……………………………………………………………………………………………..18
4. Dinners………………………………………………………………………………………………32
5. Tofu and Seitan…………………………………………………………………………….47
6. Sweets………………………………………………………………………………………………...55
7. Sauces and Dips……………………………………………………………………………66

Ilona Niina Recipe eBook

Introduction
Hey you!

My name is Ilona Niina and I’m a plant-based

athlete from Switzerland! I really love cooking,
creating cool recipes and taking pictures of my
food to share them with you on Instagram. I
figured it would be easier to have all my go-to
recipes in one place so I created this Ebook!

The Ebook contains 50+ recipes including all my

favourite breakfasts, lunches, dinners, sweet
treats and sauces/dips that I eat myself on a daily
basis. All my recipes are plant-based and 100%
delicious! I often cook for my friends and family
who really enjoy my food so even if you don’t
follow a plant-based diet you will enjoy these
recipes.

Feel free to tag me or send me your creations on

Instagram @veganiina. It always makes me super
happy to see other people remake and enjoy my
recipes!

Have fun cooking! ;)

Ilona Niina

Ilona Niina 2 Recipe Ebook

 Sweet Breakfasts

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Chocolate Protein Oatmeal
Serves 1 l Prep <1 min l Cook 10 mins

- 45 g quick-cooking oats
- 350 ml water
- 1 tbsp chia seeds
- 10 g chocolate protein powder
- splash of plant milk
- 1 tsp cacao powder
- ½ tsp maca powder (optional)
- sweetener to taste
- pinch of salt

1. Bring the oats, water and chia seeds to a

boil and then cook them for another 5-10
minutes while stirring.
2. Take them off the stove and mix in the
protein powder and the splash of milk.
3. Add the cacao powder, maca powder, salt
and sweetener.
4. Now time to add your favorite toppings !

Note : you can make a vanilla one the

same way by using vanilla protein
powder and vanilla extract instead of
cacao !

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Vanilla-Maca Oatmeal
Serves 1 l Prep <1 min l Cook 10 mins

- 45 g quick-cooking oats
- 350 ml plant milk
- 1 tbsp chia seeds
- 1 tsp maca powder
- 1 tsp vanilla extract
- sweetener to taste
- pinch of salt

1. Bring the oats, milk and chia seeds to a boil

and then cook them for another 5-10
minutes while stirring.
2. Once you’ve reached your desired
consistency, take them off the stove and
mix in the maca powder, vanilla extract,
sweetener and salt.
3. Now time to add your favorite toppings !

Note : my favorite toppings for this one are

mango, strawberries, banana, soy yogurt
and cacao nibs !

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Gingerbread Oatmeal
Serves 1 l Prep <1 min l Cook 10 mins

- 45 g quick-cooking oats
- 1 tbsp ground flax seeds
- 350 ml plant milk
- 1 tsp gingerbread spice
- sweetener to taste
- pinch of salt

1. Bring the oats, flax seeds and plant milk to

a boil and then cook them for another 5-10
minutes while stirring.
2. Once you’ve reached your desired
consistency, take them off the stove and mix
in the gingerbread spice, sweetener and
salt.
3. Now time to add your favorite toppings !

Note : This is such a great recipe for winter !

Super warming, creamy and really feels like
you’re eating gingerbread !

Ilona Niina 6 Recipe Ebook

Carrot Cake Overnight Oats
Serves 1 l Prep 5 mins l Rest >5 hours

- 1 small carrot
- 30 g oats
- 5 g chia seeds
- sprinkle of ginger
- ½ tsp cinnamon
- ½ tsp vanilla extract
- sprinkle of nutmeg
- pinch of salt
- 200 ml oat milk
- 1 tbsp maple syrup
- coconut yogurt, pumpkin seeds,..

1. Peel and grate the carrot very finely.

2. Microwave it for 30 secs in a small bowl.
3. Add it to a jar along with all the
ingredients except the coconut yogurt and
pumpkin seeds and shake well.
4. Leave the jar overnight in the fridge.
5. Serve them with some sweetened coconut
yogurt and pumpkin seeds on top !

Note : Great way to add some veggies into

your breakfast !

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Vegan Pancakes
Serves 2 l Prep 10 mins l Cook 10 mins

- 1 tbsp ground flax seeds + 3 tbsp

water
- 70 g whole-wheat flour
- ½ tsp baking powder
- ½ tsp salt
- 2 tbsp maple syrup
- 10 g coconut oil, melted
- 150 ml soy milk

1. Mix the ground flax seeds and water in a

small bowl and set aside for 5-10 minutes.
2. Mix all the dry ingredients together.
3. Add in the maple syrup, melted coconut
oil, soy milk and flax seed mixture and
mix well.
4. Cook the pancakes on a non-stick pan as
you would any other pancakes. (add a
tiny bit of oil if you feel like they might
stick to the pan)

Note : Add some cinnamon or gingerbread

spice for some extra flavour !

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Super Healthy Pancakes
Serves 2 l Prep 10 mins l Cook 10 mins

- 100 g oats
- 20 g flax seeds
- ½ tsp baking soda
- ½ tsp salt
- 350 ml soy milk
- 1 ripe banana
- 15 g coconut oil, melted
- 1.5 tsp vinegar

1. Blend the oats and flax seeds until flour

consistency.
2. Mix together the flour, baking soda and salt in
a bowl.
3. Blend the soy milk and banana together. Add
the banana milk along with the coconut oil and
vinegar into the bowl and mix well.
4. Let the batter sit for around 10 minutes before
starting to cook the pancakes !
5. Cook them on a non-stick pan as you would any
other pancakes. (add a tiny bit of oil if you feel
like they might stick to the pan)

Pro Tip : Cook the pancakes with a lid on to

help them cook faster inside so that they don’t
burn before you turn them.
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Matcha Protein Pancakes
Serves 1 l Prep 10 mins l Cook 10 mins

- 50 g oat flour
- 10 g ground flax seeds
- 15 g vanilla protein powder
- ½ tsp cinnamon
- ½ tsp baking powder
- ½ tsp salt
- 1 tsp matcha powder
- 2 tbsp apple sauce
- 230 ml soy milk

1. Mix all the dry ingredients together in a bowl

(except matcha powder).
2. Blend the soy milk and the matcha powder
together.
3. Add the matcha milk to the dry ingredients and
mix well.
4. Mix in the apple sauce and let the batter sit for
at least 5 minutes before cooking the pancakes.
5. Cook the pancakes on a non-stick pan as you
would any other pancakes. (add a tiny bit of oil
if you feel like they might stick to the pan)

Note : Top with defrosted blueberries, soy

yogurt and pumpkin seeds for a super colorful breakfast !

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Coconut Yogurt Bowls
Serves 2 l Prep 10 mins l Cook –

- 400 g plain unsweetened coconut yogurt

- 2 tbsp maple syrup + more for topping
- 2 bananas
- 200 g strawberries
- 1 mango
- 25 g dark chocolate
- homemade chocolate sauce
(recipe in the sauce chapter, page 75)

1. Cut up all the fruit and put it all nicely in two

separate bowls.
2. Mix the maple syrup into the coconut yogurt
and pour it on top of the fruit.
3. Chop up the chocolate with a knife and
sprinkle it on top.
4. Make the homemade chocolate sauce and
drizzle it onto the strawberries.
5. Drizzle some more maple syrup on top for
extra sweetness ! (optional)

Note : You can make this with any

fruit/yogurt you like and it will always turn
out delicious so it’s super versatile !

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 Chocolate Protein Yogurt Bowl
Serves 1 l Prep 5 mins l Cook –

- 250 g plain unsweetened soy yogurt

- 10 g chocolate protein powder
- 1 tsp cacao powder
- 1 tbsp maple syrup or stevia
- 100 g strawberries
- 1 kiwi
- a handful of fresh blueberries
- homemade chocolate sauce
(recipe in the sauce chapter, page 75)

1. Mix the protein powder, cacao powder and

maple syrup into the soy yogurt.
2. Cut up the strawberries and kiwi and add
them into the bowl along with the fresh
blueberries.
3. Make the homemade chocolate sauce and
drizzle it on top !

Note : Yes you can eat the skin of the kiwi

but feel free the peel it if you prefer !
You might need more/less maple syrup
depending on how sweet your protein
powder is.

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Fruit Cereal Bowl
Serves 1 l Prep 5 mins l Cook -

- a big handful of frozen blueberries or

any frozen fruit you like
- 1 apple
- 1 banana
- nuts/seeds such as almonds, peanuts,..
- dried fruit such as raisins, dates,..
- 250 ml oat milk

1. Chop up the fruit and put everything into a

bowl and pour the oat milk on top!

Note : This is not really a recipe as you can

basically put whatever you want into the bowl
but I added it as a meal idea because I eat it all
the time ! This is the easiest and quickest
meal/snack ever !

Pro Tip : To make it more filling, blend your

oat milk with a scoop of protein powder. It
makes it even creamier !

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 Fluffy Waffles
Serves 1-2 l Prep 2 mins l Cook 5 mins

- 50 g whole-wheat flour
- 2 tsp brown sugar
- pinch of salt
- 1 tsp baking soda
- 1.5 tbsp vegetable oil
- 50 ml soy milk
- 1 tbsp white/apple cider vinegar

1. Mix all the dry ingredients together.

2. Add in the oil, soy milk and vinegar while
mixing with a whisk. The batter should be
pretty thick.
3. Cook it in your waffle maker as you usually
do.
4. Top the waffles with all your favorite fruit
and some chocolate sauce !

Note : This makes two small waffles so I

would definitely double the recipe for two
people !

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14 Recipe Ebook
 Creamy Vanilla Chia Pudding
Serves 1-2 l Prep 2 mins l Rest >5 hours

- 35 g chia seeds
- 200 ml plant milk
- 1 tsp vanilla extract
- 1-2 tbsp maple syrup
- 3 tbsp plain soy yogurt

1. Add all the ingredients except the soy

yogurt into a little jar. Shake well.
2. Shake it again after 10 minutes to make
sure it’s well mixed and not all stuck at
the bottom.
3. Keep the jar in the fridge overnight and
mix in the soy yogurt just before eating it!

Note : Switch the vanilla extract for any

other kind of flavor drops for a super
fancy pudding ! My personal favorite is
with white chocolate flavor drops.

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15 Recipe Ebook
 Matcha Chia Pudding
Serves 1-2 l Prep 2 mins l Rest >5 hours

- 35 g chia seeds
- 200 ml plant milk
- 1 tsp matcha powder
- 1 tsp maca powder (optional)
- pinch of cinnamon
- 1-2 tbsp maple syrup
- 3 tbsp plain coconut yogurt

1. Blend together the plant milk, matcha

powder, maca powder, cinnamon and
maple syrup.
2. Put the chia seeds and the matcha milk into
a little jar and shake well.
3. Shake again after 10 minutes to make sure
it’s well mixed and not all stuck at the
bottom.
4. Keep the jar in the fridge overnight and
mix in the coconut yogurt just before
eating it!

Note : Keep some extra coconut yogurt to

make super pretty parfaits ! The
creaminess of the coconut yogurt balances
out the matcha flavor perfectly.

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 Matcha Latte
Serves 1 l Prep 5 mins l Cook -

- 200 ml boiling water

- 1 tsp matcha powder
- 1 tsp maca powder (optional)
- ½ tsp cinnamon
- pinch of ginger powder
- sweetener to taste
- 200 ml soy milk

1. Blend all the ingredients together except

the soy milk until smooth and frothy.
2. Meanwhile, warm up the milk in the
microwave and then froth it with a milk
frother.
3. Add the matcha water to a glass and then
pour the milk and foam on top !

Note : I’ve tried lots of different plant milks

but in my opinion soy milk makes the best
foam !

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 Lunches

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Chickpea Omelet
Serves 1 l Prep 10 mins l Cook 15 mins

- 45 g chickpea flour
- 150 ml soy milk
- splash of sparkling water
- ½ tsp baking soda
- salt/pepper to taste
- ¼ tsp turmeric
- ½ tsp garlic powder
- Fillings of choice (veggies, cheese,..)

1. Mix all the batter ingredients together

until smooth. It shouldn’t be too thick. Let
it sit for 5-10 minutes.
2. In a big non-stick pan cook your favorite
veggies for the filling. Once they’re ready,
remove them from the pan and set aside.
3. Add the ‘omelet’ batter to the heated pan
and cook on medium low heat for around
10 minutes with the lid on. It should get
fluffy and rise a little.
4. Add the veggies/cheese on one half and
cook for another 5 minutes.
5. Fold in half and serve !

Note : This is a super filling yet very healthy

meal and tastes incredible !
Ilona Niina
19 Recipe Ebook
Chickpea Pancakes
Serves 1 l Prep 5 mins l Cook 10 mins

- 25 g chickpea flour
- 50 g whole-wheat flour
- ½ tsp baking soda
- ½ tsp garlic powder
- ¼ tsp salt
- black pepper to taste
- 150 ml soy milk
- 1 tbsp white vinegar
- 2-3 tbsp homemade french style cashew
sauce
(recipe in the sauce chapter, page 71)

1. Mix all the dry ingredients together.

2. Add in the soy milk and vinegar and mix well.
3. Cook your pancakes in a little bit of coconut oil.
Flip them once bubbles appear on top and the
edges look cooked.
4. Spread some cashew sauce on each one of them
and top them with whatever you fancy !

Note : Super filling meal, high in protein and fiber !

Pro tip : Add some greens powder to the batter for some hidden veggies ;) They also get a nice
light green color.

Ilona Niina
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Tofu Scramble
Serves 1 l Prep 1 min l Cook 10 mins

- 125 g extra-firm tofu

- 150 ml soy milk
- ¼ tsp turmeric
- ¼ tsp salt
- black pepper to taste
- 1 tsp nutritional yeast (optional)

1. Drain the excess liquid out of the tofu.

2. Crumble it into a non-stick pan with your
hands.
3. Cook it on medium heat and add all the
spices.
4. Stir it constantly while adding the soy milk
little by little to keep it creamy. Cook for
around 10 minutes.
5. Serve it on some whole-wheat toasts with
avocado and add some more black pepper on
top !

Note : This is a great alternative to scrambled

eggs and tastes just as delicious ! If you have,
you can also add some « black salt » to make it
taste more « eggy » !

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Tofu Quiche
Serves 6 l Prep 10 mins l Cook 40 mins

- 1 premade pie crust (I used a spelt

one)
- 150 g broccoli florets
- 1 red bell pepper (200g)
- 1 spring onion
- 180 g smoked tofu
- 250 g silken tofu
- 200 ml soy milk
- 1 tbsp chickpea flour
- 2 tbsp nutritional yeast
- 1 tsp salt
- black pepper to taste
- 1 tsp garlic powder
- ¼ tsp turmeric
- pinch of nutmeg
- 1.5 tbsp poppy seeds

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 1. Unroll the pie crust and press it into a pie
plate. Don’t cut off the edges. Stab the
crust a few times with a fork to make
little holes.
2. Chop up the vegetables into very small
pieces and place them evenly on the crust.
3. Take the excess liquid out of the smoked
tofu with paper towels and then cut it up
into small cubes. Place them on the crust
as well.
4. Blend the silken tofu, soy milk, chickpea
flour, nutritional yeast and all the
seasonings until it has a really smooth
texture. Pour the tofu mixture all over the
veggies.
5. Sprinkle the poppy seeds on top ! Fold the
edges of the crust nicely on top.
6. Bake in a preheated oven at 200° celsius
for around 40 mins ! (depends on the crust
you’re using)

Note : This pie has a lot of tofu in it so is

pretty high in protein ! You can’t really
notice the tofu so it’s a great way to show
your friends and family how delicious it
can be !

You can buy the premade pie crusts in the refrigerated section at the store. To keep this dish
vegan, look for one made with vegetable oil and not butter.

Ilona Niina
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Sweet Potato Toasts
Serves 1 l Prep 10 mins l Cook 10 mins

- 1 small sweet potato

- strawberries, coconut yogurt, peanut
butter,..
- cream cheese, cucumber, avocado,
tomato,..

1. Cut the sweet potato in the length into toast-

shaped slices.
2. Microwave them for a minute.
3. Pop them in the toaster a few times until
they’re soft enough to bite into.
4. Top them with whatever you fancy ! Here are
one sweet and one savory ideas.

Note : This is a great alternative to bread ! I’m

not telling you it tastes the same but it’s just as
delicious.

Ilona Niina
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Creamy Sweet Potato Soup
Serves 4 l Prep 10 mins l Cook 25 mins

- 3 medium sweet potatoes

- 2 tbsp olive oil
- 450 ml vegetable stock
- 500 ml light coconut cream
- black pepper to taste
- small bunch of fresh coriander
- crushed salted peanuts

1. Peel and cut up the sweet potatoes into small

pieces.
2. In a big pot, fry the sweet potatoes in the
olive oil for 10 minutes.
3. Add the vegetable stock and light coconut
cream. Bring to a boil, cover and then let it
simmer for 10-15 minutes.
4. Once the potatoes are soft, blend them with a
hand mixer until really smooth. Add black
pepper to taste. (and more salt if necessary)
5. Serve with some chopped up fresh coriander
and crushed peanuts on top !

Note : The leftover soup can be used as a

super creamy pasta sauce !

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Pizza Toastie
Serves 1 l Prep 2 mins l Cook 5 mins

- 2 slices whole-wheat toast

- 1 tbsp tomato paste
- ½ tsp dried basil
- 1 slice vegan cheese
- 75 g smoked tofu

1. Spread the tomato paste on one slice of toast

and sprinkle the dried basil on top.
2. Put the cheese slice on top.
3. Cut up the tofu into thin slices and take the
excess liquid out with a paper towel, put them
on top of the cheese.
4. Finally add the other piece of toast on top and
grill it in your panini press until golden
brown.
5. Cut it in half and enjoy this pizza tasting
toastie !

Note : If you don’t have a panini press you can

also cook it on a pan on medium heat while
pressing it down with a spatula!

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Lentil salad
Serves 4 l Prep 15 mins l Cook 30 mins

- 300 g of dry green lentils

- 450 ml vegetable stock
- 200 g cherry tomatoes
- 1 small red onion, diced
- bunch of chives
- bunch of parsley
- handful fresh basil
- 100 g black olives, pitted and sliced
- homemade Greek tahini dressing
(recipe in the sauce chapter, page 68)

1. Cook the lentils in the vegetable stock

according to the package instruction. Make sure
not to overcook them because they’ll get mushy.
Drain the excess liquid if necessary.
2. Slice the tomatoes in half and finely chop all the
fresh herbs and add all of them into the cooked
lentils along with the onions and black olives.
3. Finally mix in the dressing and let it cool down
completely before eating it !

Note : One of my favorite summer recipe ! Great

dish for picnics and BBQs.

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Chickpea Salad
Serves 4 l Prep 10 mins l Cook -

- can of chickpeas, drained and

washed
- 3 tbsp plain unsweetened soy
yogurt
- 2 tbsp vegan mayo
- 1 tbsp dijon mustard
- 1 tbsp lemon juice
- ½ tsp salt
- black pepper to taste
- 100 g sweet corn
- green part of a spring onion
- small bunch of fresh chives

1. In a bowl mash the chickpeas very

well with a fork.
2. Add the soy yogurt, mayo, mustard
and lemon juice one by one while still
mashing with the fork.
3. Finally mix in the salt/pepper, corn,
finely diced spring onions and chives.

Note : This salad is great in wraps, sandwiches, on toasts or even on its own !

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Mexican Tofu Wrap
Serves 2 l Prep 10 mins l Cook 10 mins

- 2 whole-wheat wraps
- 100 g mexican-style tofu
(recipe in the tofu chapter, page 54)
- 1 red bell pepper
- 1 onion
- 1 avocado
- 2 tbsp plain unsweetened soy yogurt
- ½ tsp paprika
- ½ tsp ground cumin
- ½ tsp chili powder
- ¼ tsp garlic powder
- ¼ tsp salt
- 1 tbsp olive oil

1. Take the seeds out and cut the bell pepper

into long slices and the onion into thin
rings.
2. On a heated pan with the olive oil, add the
bell pepper and onions along with all the
spices. Fry it up until it looks caramellized.
3. Build up your wraps by putting half of the cooked veggies in each of them along with half
an avocado, the mexican tofu and a tbsp of soy yogurt to balance de spices.

Note : Great meal to prep in advance and bring to school/work !

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Hummus Pasta
Serves 2 l Prep 2 mins l Cook 10 mins

- 200 g whole-wheat pasta (dry weight)

- 3 tbsp hummus
- ½ tsp salt
- black pepper to taste
- smoked tofu, spring onions,..(optional)

1. Cook your pasta according to the package

instructions. Before draining, save 4 tbsp
of the pasta water.
2. Once your pasta is cooked and drained
mix in hummus, salt, black pepper and the
saved pasta water.
3. Top with the diced spring onions, cubed
smoked tofu and some more black pepper !

Note : Works well with any flavor of

hummus ! Garlic hummus is also one of my
favorites.

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Sushi Bowl
Serves 1 l Prep 10 mins l Cook - mins

- 200 g leftover cooked sticky rice (sushi,

jasmine, basmati,..)
- half an avocado
- 100 g tofu
- half a bell pepper
- cucumber
- 100 g edamame beans
- half a nori sheet
- 1 tbsp sesame seeds
- handful of mixed greens
- 2-3 tbsp homemade miso tahini sauce
(recipe in the sauce chapter, page 70)

1. Place the cooked rice (at room temperature) and the

mixed greens in a bowl.
2. Cut up all the veggies and tofu ! You can add
whatever veggies you like.
3. Place the veggies, tofu and edamame beans on top
of the rice/mixed greens.
4. Cut the nori sheet with scissors into very small
rectangles. Sprinkle the nori and sesame seeds on
top !
5. Pour the sauce all over it and enjoy !

Note : If you don’t like raw tofu, feel free to cook/marinate it !

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 Dinners

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Seitan Carbonara Spaghetti
Serves 2 l Prep 30 mins l Cook 15 mins

- 200 g spelt spaghetti (dry weight)

- 100 g cubed homemade seitan
(recipe in the seitan chapter, page 48)
- 2 tbsp BBQ sauce
- 2 tbsp coconut oil
- 200 ml soy cream
- ½ tsp salt
- black pepper to taste
- ¼ tsp liquid smoke
- 2 tbsp nutritional yeast
- 100 g peas, defrosted

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 1. Marinate the seitan cubes in the BBQ
sauce for at least 30 minutes.
2. Pan fry the BBQ seitan in the coconut oil
until browned. Remove it from the pan
and set it aside.
3. Meanwhile cook your pasta according to
the package instructions.
4. Add the soy cream in the same pan that
you used for the seitan and cook it on
medium heat while adding salt, black
pepper and liquid smoke.
5. Once it thickens, turn down the heat and
add the seitan back in along with the
nutritional yeast.
6. Mix the cooked spaghetti along with a
little bit of pasta cooking water and the
peas into the sauce. Serve with some
more black pepper and vegan parmesan
on top !

Note : you can substitute the homemade

seitan with some smoked tofu or tempeh !

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« Bolognese » pasta
Serves 3 l Prep 5 mins l Cook 15 mins

- 300 g whole-wheat penne (dry weight)

- 200 g soy minced « meat »
- 1 small onion, diced
- 1 clove of garlic, minced
- 1 tbsp olive oil
- 1 can of diced tomatoes
- 1 tbsp tomato puree
- 1 tsp salt
- 2 tbsp italian herbs
- black pepper to taste

1. On a heated pan with the olive oil, fry the onions

until translucent. Then add the garlic and soy
mince.
2. Once it’s golden brown, add in the diced tomatoes
and tomato puree along with all the spices.
3. Put a lid on and let it simmer on medium low heat
for 10 minutes.
4. Meanwhile cook your pasta according to the
package instructions.
5. Taste the sauce and adjust the spices if necessary.
Mix in the pasta and serve with fresh basil on top !

Note : You can also add some veggies into the sauce such as spinach, eggplant or zucchini !

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Veggie Loaded Pasta
Serves 3 l Prep 5 mins l Cook 15 mins

- 300 g whole-wheat penne (dry weight)

- 1 big onion, diced
- 1 red bell pepper
- 2 tbsp olive oil
- handful of spinach
- 3 tbsp tomato puree
- 1 squeeze of ketchup
- bunch of parsley
- small handful of fresh basil
- ¾ tsp salt
- 1 tbsp dried basil
- black pepper to taste

1. On a heated pan with the olive oil, fry the onions

until translucent and then add the chopped up bell
pepper. Cook for around 10 minutes until they’re soft and a little caramelized.
2. Meanwhile cook your pasta according to the package instructions.
3. Add all the spices, tomato puree, ketchup and chopped up spinach into the sauce and cook for
another 5 minutes.
4. Once your pasta is cooked, mix it into the sauce with a little bit of pasta water to make the
sauce thinner.
5. Finally mix in the chopped up parsley and fresh basil !

Note : Great way to use up of all the leftover veggies you have in the fridge !

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Avo-Pesto Spaghetti
Serves 4 l Prep 10 mins l Cook 10 mins

- 400 g spelt spaghetti (dry weight)

- 2 ripe avocados
- 1 lemon
- 4 tbsp olive oil
- big handful of fresh basil
- 1 tsp garlic powder
- 1 tsp salt
- black pepper to taste
- 100 g cherry tomatoes
- 4 tbsp pine nuts

1. In a preheated oven at 200° celsius, roast the

cherry tomatoes drizzled with a tiny bit of olive
oil and a pinch of salt for around 10-15 minutes.
2. Cook your pasta according to the package
instructions.
3. Blend the avocados, lemon juice, olive oil, basil,
garlic powder, salt and black pepper until
really smooth.
4. On a pan, toast the pine nuts until they’re browned. Be careful not to burn them.
5. Mix the sauce into the cooked spaghetti and serve it with roasted cherry tomatoes, toasted pine
nuts and some more fresh basil on top !

Note : Creamiest pasta sauce ever ! Also super quick to make !

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Finnish Pasta Bake
Serves 5 l Prep 10 mins l Cook 40 mins

- 500 g whole-wheat macaroni (dry

weight)
- 1-1.5 L vegetable stock
- 250 g soy minced « meat »
- 1 tbsp olive oil
- ½ tsp salt
- black pepper to taste

1. Cook the macaroni in the vegetable stock

(enough to cover the macaroni). Leave it
slightly undercooked and DON’T DRAIN the
pasta !
2. Meanwhile fry the soy mince on a pan in the
olive oil and season it with salt and pepper.
3. Put the pasta with the vegetable stock as well
as the soy mince into a baking dish and mix
well.
4. Bake in a preheated oven at 200 ° celsius for
40 minutes. It should be brown and crispy on
top but soft inside !

Note : This dish is called « makaroonilaatikko »

in Finnish. It tastes the best with some ketchup
on top !

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Cashew-Spinach-Tofu Lasagna
Serves 6 l Prep 30 mins l Cook 30 mins

Cashew sauce :
- 100 g cashews
- 200 ml soy milk
- ½ tsp salt
- ½ tsp garlic powder
- ¼ tsp black pepper
- sprinkle of nutmeg

Spinach-tofu filling :
- half a big onion
- 1 tbsp olive oil
- 150 g firm tofu
- ½ tsp salt
- black pepper to taste
- ½ tsp garlic powder
- few handfuls of chopped spinach

Lasagna :
- 800 g tomato sauce
- lasagna pasta sheets
- cheese of choice for topping

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 1. Soak the cashews for at least 20 minutes in
boiling water.
2. Drain the cashews and add them to a
blender along with the soy milk, salt, garlic
powder, black pepper and the nutmeg. Blend
until really smooth.
3. Dice the onion and fry it on a pan in the
olive oil. Drain the water out of the tofu and
crumble it with your hands into the pan.
Add the salt, black pepper and garlic
powder to it.
4. Once it’s all golden brown, add the chopped
up spinach and cook it for around 5 more
minutes and then set the mixture aside in a
bowl.
5. Add the cashew sauce to the spinach
mixture and mix well.
6. Build your lasagna like this : tomato sauce -
pasta sheets - spinach mixture - pasta sheets
- tomato sauce - pasta sheets -… And then
the cheese on top !
7. Bake in the oven at 180° celsius for 30 mins.

Note : Make sure to use enough tomato sauce

so that it doesn’t end up being too dry.

Pro tip : To make this dish even better,

spread some pesto on top just before the
cheese !

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Eggplant lasagna
Serves 6 l Prep 40 mins l Cook 30 mins

- 2 eggplants
- 1 onion, diced
- 230 g soy minced « meat »
- 2 tbsp olive oil
- 1 tsp salt
- ½ tsp garlic powder
- black pepper
- 1.5 tbsp italian herbs
- 2 cans of diced tomatoes (800 g)
- 230 ml water
- 8 lasagna pasta sheets
- vegan cheese
Béchamel sauce :
- 650 ml oat milk
- 2 tbsp olive oil
- 3 tbsp flour
- ½ tsp salt
- sprinkle of nutmeg
- black pepper

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 1. Roughly cut up one eggplant into small pieces, coat them with 1 tbsp of olive oil and roast in
the oven at 200° celsius for 25 mins. Thinly slice the other eggplant, it will be used later as a
layer in the lasagna.
2. In the meantime, fry the onions in 1 tbsp of olive oil on a big pan until it gets a little
caramelized. Add the soy mince, salt, garlic powder, black pepper and italian herbs and cook
for around 5 minutes.
3. Add in the diced tomatoes and water and let it simmer for 15 minutes with the lid on.
4. Once the roasted eggplants are ready, take them out of the oven and chop them up in very
small pieces. Add them to the sauce. Let it simmer for another 10 minutes.
5. Make your béchamel sauce by heating up the olive oil in a small sauce pot. Add the flour and
mix well. Add the oat milk small amounts at a time and wait for it to thicken every time. Mix
in the spices at the end.
6. Build up your lasagna like this : ‘bolognese’ sauce – lasagna pasta sheets - béchamel -
‘bolognese’ sauce - thinly sliced eggplant - ‘bolognese’ sauce – lasagna pasta sheets- béchamel
and then vegan cheese on top at the end !
7. Bake for 30 mins at 200° celsius.

Note : This is basically a lighter version of a lasagna because one pasta layer is replaced by
thinly sliced eggplant. It’s got lots of veggies but tastes just as delicious as a lasagna !

You can also make a regular lasagna by omitting the eggplants and just using more lasagna
pasta sheets !

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Chickpea Curry
Serves 4 l Prep 10 mins l Cook 35 mins

- 1 clove of garlic, minced

- 1 onion
- 1 small zucchini
- 200 g mushrooms
- 1 tsp coconut oil
- 2 tbsp soy sauce
- 1 tbsp curry powder
- 1 tsp paprika
- 1 tsp turmeric
- black pepper to taste
- 250 ml coconut cream
- 100 g red lentils (dry weight)
- 1 can of chickpeas
- 150 g firm tofu
- handful of raisins

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 1. Chop up all the veggies, add them to
the pan along with the garlic and
coconut oil and cook them for around
5-10 minutes.
2. Add all the spices and soy sauce and
cook for another 5 minutes.
3. Add the coconut cream, red lentils and
a splash of water and let it simmer
with the lid on for 10 minutes.
4. Add the drained/washed chickpeas,
raisins and cubed tofu. Let it simmer
for another 10 minutes.
5. Taste the sauce and adjust the spices if
necessary. Serve it on a bed of basmati
rice !

Note : This dish tastes even better the

next day as the flavors really get into
the veggies and tofu !

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Sweet Potato-Lentil Chili
Serves 6 l Prep 15 mins l Cook 50 mins

- 1 onion, diced
- 2 cloves of garlic, minced
- 2 tsp olive oil
- 3 medium sweet potatoes
- 2 bell peppers
- 4 small carrots
- 1 celeri stick
- 2 cans of diced tomatoes
- 2 tbsp tomato puree
- 800 ml vegetable stock
- 1 tbsp paprika
- 1 tbsp chili powder
- 3 tsp ground cumin
- ½ tsp cinnamon
- ½ tsp salt
- black pepper to taste
- 200 g green/yellow lentils (dry
weight)
- 3 tbsp lemon juice
- small bunch of fresh parsley

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 1. Cut up all the veggies in small pieces.
2. In a big pot, fry the onions and garlic in
the olive oil with all the spices for 5
minutes. (you can add a splash of water
to help them cook)
3. Add all the other veggies and let them
cook for another 5 minutes.
4. Add the vegetable stock, diced tomatoes
and tomato puree. Mix well. Bring to a
boil and then turn down the heat a little
bit and let it simmer for 15 minutes with
the lid on.
5. Add the dry lentils and let simmer for
another 20-25 minutes with the lid on.
6. Mix in the lemon juice and fresh chopped
up parsley and serve it over some
basmati rice !

Note : This is a great meal to prep in

advance and to make in big batches to have
flavorful meals ready when you don’t have
time to cook !

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 Tofu and Seitan

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Homemade Seitan
Serves 4 l Prep 15 mins l Cook 1 hour

- 105 g vital wheat gluten (you might

have to add a bit more/less
depending on the brand)
- 25 g chickpea flour
- 5 g nutritional yeast
- black pepper
- 1 tsp paprika
- ½ tsp garlic powder
- 1.5 tbsp beef spice mix (garlic,
pepper, thyme, basil, rosemary,
mustard grain, sage, nutmeg,
cinnamon,..)
- 125 ml vegetable stock
- 4 tbsp soy sauce
- 1.5 tbsp tomato puree
- 1 tbsp mustard
- 1 tbsp maple syrup
- ¾ tsp liquid smoke
- more vegetable stock for cooking

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 1. Mix the vital wheat gluten, chickpea flour,
nutritional yeast, black pepper, paprika, garlic
powder and beef spices together in a bowl.
2. In another bowl mix the vegetable stock, soy
sauce, tomato puree, mustard, maple syrup and
liquid smoke.
3. Mix the wet ingredients into the dry ones until
it forms a ball. It should’t be too wet or break
apart. Add more veggie stock/gluten to adjust
the texture if necessary.
4. Wrap it in plastic film. Make sure to leave
some spaces on the sides to allow it to grow
bigger. (as shown on the second picture)
5. Cook it in a big pot covered in vegetable stock
on medium low heat for an hour. Half an hour
on each side.

Note : Seems very complicated but really is not !

You can eat it sliced on its own or chopped up in
salads, incorporate it in dishes instead of meat,
use it as deli slices in sandwiches, marinate it
and fry it on a pan,.. the options are endless !

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BBQ Tofu
Serves 2 l Prep 20 mins l Cook 10 mins

- 200 g extra-firm tofu

- 2 tbsp tomato puree
- 2 tbsp soy sauce
- 1 tbsp maple syrup
- ½ tsp liquid smoke
- ½ tsp garlic powder
- black pepper to taste
- 1 tbsp coconut oil

1. Drain your tofu and cut it up however you

want. Take the excess liquid out with a
paper towel if necessary.
2. Mix all the marinade ingredients together
until combined. (all except tofu and coconut
oil)
3. Transfer the tofu into the bowl and coat it
well with the sauce. Leave it to marinate for
15 minutes.
4. Fry it up on a pan in the coconut oil on all
sides until golden brown color.
5. Once it’s cooked, brush it with leftover
marinade to make it extra delicious !

Note : Use store-bought BBQ sauce instead of tomato puree, soy sauce, maple syrup and liquid
smoke for a quicker version ! This marinade also works well with tempeh or homemade seitan.
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Miso Glazed Tofu
Serves 2 l Prep 20 mins l Cook 10 mins

- 250 g extra-firm tofu

- 1.5 tbsp miso paste
- splash of boiling water
- 2 tbsp soy sauce
- 1 tbsp white vinegar
- 1 tbsp maple syrup
- ¼ tsp garlic powder
- ¼ tsp ginger powder
- black pepper
- 1 tbsp coconut oil
- 2 tbsp toasted sesame seeds

1. Drain your tofu and cut it up however you

want. Take the excess liquid out with a paper
towel if necessary.
2. Mix the miso paste with the boiling water to
create a runnier paste. Add all the other
ingredients (except tofu, coconut oil and sesame
seeds) and mix well.
3. Add the tofu to the sauce, coat it well and leave to marinate for around 15 minutes.
4. Fry it up on a pan in the coconut oil on all sides until golden brown color.
5. Once it’s cooked, brush it with the leftover marinade and sprinkle the sesame seeds on top !

Note : Works well with tempeh too !

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Curry Tofu
Serves 1 l Prep 5 mins l Cook 5 mins

- 120 g extra-firm tofu

- 1 tsp curry powder
- 1 tsp paprika
- ¼ tsp cumin
- ½ tsp salt
- black pepper to taste
- 1 tbsp coconut oil

1. Drain your tofu and cut it up into

rectangles. Take the excess liquid out
with a paper towel if necessary.
2. Mix all the spices together. Coat the
tofu pieces well on both sides with the
spice mix.
3. Fry it on a pan in the coconut oil on
both side until golden brown and
crispy. Cook it on medium heat to avoid
burning the coating.

Pro tip : Use the same spice mixture to

coat cauliflower pieces when roasting
them in the oven !

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Mexican-style Tofu
Serves 1-2 l Prep 5 mins l Cook 5 mins

- 200 g extra-firm tofu

- 1 tsp paprika powder
- 1 tsp chili powder
- 1 tsp veggie stock powder
- ½ tsp ground coriander
- ½ tsp ground cumin
- ½ tsp dried oregano
- ¼ tsp cinnamon
- ¼ tsp garlic powder
- 1 tbsp coconut oil

1. Drain your tofu and cut it up into

rectangles. Take the excess liquid out
with a paper towel if necessary.
2. Mix all the spices together.
3. Coat each piece on both sides with the
spice mixture and fry them on a pan in
the coconut oil for a couple of minutes on
each side. Be careful not to burn the
coating !

Note : If you want to save time you can

make the spice mix in bulk and save it in a little jar ! Then you’ll have a mexican seasoning mix
whenever you need it.

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Sesame Tofu
Serves 2 l Prep 20 mins l Cook 10 mins

- 200 g extra-firm tofu

- 3 tbsp low sodium soy sauce
- 1 tbsp sesame oil
- 2 tbsp maple syrup
- 1 tbsp white vinegar
- 1 clove of garlic, minced
- ¼ tsp ginger
- black pepper
- spring onion
- 1 tbsp coconut oil
- 100 g peas, defrosted
- 2 tbsp toasted sesame seeds

1. Drain your tofu and cut it into small cubes. Take

the excess liquid out with a paper towel if
necessary.
2. In a bowl mix the soy sauce, sesame oil, maple
syrup, vinegar, minced garlic, ginger and black
pepper together.
3. Transfer the tofu cubes into the bowl and coat them well with the sauce. Leave it to marinate
for 15 minutes.
4. On a pan fry the tofu in the coconut oil. Save some sauce on the side. Cook until the tofu pieces
are golden brown. Then mix in peas.
5. Turn off the stove and mix in the leftover sauce along with the sesame seeds and the chopped
up spring onion. Serve over jasmine rice !
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 Sweets

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Banana Bread
Serves 8 l Prep 10 mins l Cook 50 mins

- 2 tbsp ground flax seeds + 1 tbsp chia seeds

- 210 g whole-wheat flour
- ½ tsp salt
- 1 tsp cinnamon
- ½ tsp cardamom
- 1 tsp baking soda
- 65 g coconut oil, melted
- 2 tbsp agave syrup
- 3 very ripe bananas, mashed
- 100 ml soy milk
- 100 g pitted dates
- 100 g walnuts

1. Preheat oven to 175° celsius.

2. Put the flax and chia seeds in a small bowl, add
in 9 tbsp of water, mix well and set aside to let them absorb the water.
3. In a big bowl mix together the flour, salt, cinnamon, cardamom and baking soda.
4. In another bowl mix flax/chia mixture, melted coconut oil, agave syrup, mashed bananas, soy
milk and chopped up dates.
5. Add the wet ingredients into the dry ones and mix well.
6. Pour the batter into a loaf pan and add chopped up walnuts on top. Bake for 50 minutes.

Note : Replace the dates with dried cranberries and the walnuts with pumpkin seeds for a totally
different cake !

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Date Cake
Serves 8 l Prep 15 mins l Cook 55 mins

- 300 ml water
- 250 g pitted dates
- 200 g margarine/vegan butter
- 2 tbsp ground flax seeds (+water)
- 200 g brown sugar
- 1 tsp vanilla extract
- 160 g whole-wheat flour
- 1 tsp baking powder
- 1 tsp baking soda
- 1 tsp salt

1. Preheat oven to 200° celsius.

2. In a small bowl mix the flax seeds with 6 tbsp of
water and set aside.
3. Boil the water and dates in a big pot until you
get a chunky paste texture.
4. Add the margarine, flax seed mixture, brown
sugar and vanilla extract. Mix well.
5. Mix together the flour, baking powder, baking soda and salt.
6. Add the dry ingredients into the date paste and mix well.
7. Pour the batter into a loaf pan and bake it for 55 minutes.
8. Let it cool down and store it in the fridge !

Note : The cake tastes the best a couple days later and cold !

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Lemon Poppy Seed Cake
Serves 8 l Prep 15 mins l Cook 45 mins

- 3 organic lemons
- 175 g brown sugar
- 1 tsp baking powder
- 1 tsp baking soda
- 1 tsp vanilla extract
- ½ tsp salt
- 6 tbsp poppy seeds
- 250 ml soy milk
- 50 ml coconut oil, melted
- 310 g whole-wheat flour

1. Preheat oven to 180° celsius.

2. Zest the lemons and juice them.
3. Mix the brown sugar, lemon zest, baking
powder, baking soda, 3 tbsp of poppy seeds,
vanilla extract and salt together in a bowl.
4. Put the lemon juice in a mesure cup and fill
with soy milk until you reach 350 ml. Then
add melted coconut oil.
5. Add the wet ingredients into the dry ones and mix well. It should get really fluffy/airy.
6. Mix in the flour.
7. Pour the batter into a loaf pan and sprinkle the rest of the poppy seeds on top. Bake for 45
mins.

Note : Works also very well as muffins !

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Rhubarb Swirl Vanilla Cake
Serves 8 l Prep 10 mins l Cook 45 mins

- 220 g whole-wheat flour

- 200 g sugar
- 1 tsp baking soda
- ½ tsp salt
- 240 ml soy milk
- 2 tsp vanilla extract
- 80 ml coconut oil, melted
- 1 tbsp white vinegar
- 100 g pureed rhubarb

1. Preheat oven to 180° celsius.

2. Mix together the flour, sugar, baking soda
and salt.
3. Add in the soy milk, vanilla extract, coconut
oil and vinegar. Mix well.
4. Pour the batter into a loaf pan and swirl in
the pureed rhubarb. Bake it for 45 mins.

Note : the pureed rhubarb makes the cake super

« gooey ». Also the top gets nicely caramelized !

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Carrot Cake with Cashew Frosting
Serves 10 l Prep 45 mins l Cook 1 hour
Cake :
- 3 tbsp ground flax seeds (+water)
- 90 g coconut oil, melted
- 300 g brown sugar
- 1 tsp vanilla extract
- 95 g whole-wheat flour
- 95 g white flour
- 1.5 tsp baking powder
- 1.5 tsp baking soda
- 1.5 tsp cinnamon
- ¼ tsp nutmeg
- ½ tsp salt
- 250 g carrots, finely grated
- 100 ml soy milk
Frosting :
- 220 g cashews
- 1 tbsp lemon juice
- 1.5 tsp vanilla extract
- 1 tbsp white vinegar
- ¼ tsp salt
- ¼ tsp cinnamon
- 5 tbsp maple syrup
- 100 ml soy milk
- 125 g pecan nuts + 2 tbsp maple syrup for topping
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 Cake :

1. Preaheat oven to 175° celsius.

2. In a small bowl mix the ground flax seeds with
9 tbsp of water and set aside for 5 minutes.
3. In a big bowl whisk together the flax mixture,
melted coconut oil, brown sugar and vanilla.
4. Add in both of the flours, baking powder,
baking soda, cinnamon, nutmeg and salt. Mix
well.
5. Finally mix in the grated carrots and soy milk.
6. Pour the batter into a greased cake pan and
bake it for 1 hour. Let it cool down completely
before frosting.

Frosting :

1. Soak the cashews in boiling water for 30 mins.

2. Blend together the drained soft cashews, lemon
juice, vanilla, white vinegar, salt, cinnamon,
maple syrup and soy milk until really smooth.

Assembling :

1. Slice the cake in half with a big bread knife. Spread half of the frosting on the bottom part.
2. Put back the other half of the cake on top and spread the rest of the frosting.
3. In a pan, roast the pecan nuts until browned. Mix in the 2 tbsp of maple syrup.
4. Decorate the cake with the maple roasted pecans.

Note : The cashew frosting is extremely creamy, you would never guess it’s made out of nuts !
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Oreo Brownies
Serves 8 l Prep 15 mins l Cook 30 mins

- 110 g margarine, melted

- 205 g sugar
- 1 tsp vanilla extract
- 2 tbsp ground flax seeds (+water)
- 65 g dark chocolate, melted
- 100 g whole-wheat flour
- ½ tsp salt
- 50 g big dark chocolate chips
- 1 package of oreos

1. Preheat oven to 180° celsius.

2. In a small bowl mix flax seeds with 6 tbsp of
water and set aside to let them absorb the liquid.
3. In a big bowl whisk together the melted
margarine, sugar and vanilla until smooth.
4. Add in the flax seed mixture and melted dark
chocolate and whisk well.
5. Mix in the flour and salt. Once it’s fully combined
add in the chocolate chips.
6. In a small baking dish pour half of the brownie batter. Put a layer of oreos. Pour the rest of the
batter on top.
7. Top with more oreos and chocolate chips and bake for 30 mins.

Note : Awesome recipe to make for birthdays and parties ! Everyone loves them !

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Chocolate Mousse
Serves 6 l Prep 15 mins l Rest >5 hours

- 500 ml soy cream

- 200 g dark chocolate
- sugar (optional)
- pinch of salt

1. Melt 150 g of dark chocolate and let it cool

down.
2. Whip the soy cream with a hand mixer
until it reaches a thick whipped cream
texture (it should take around 10 mins). You
can add a little sugar to it depending on
how sweet your chocolate is. Also add in
the salt.
3. Mix the melted chocolate into the soy
whipped cream. Chop up the rest of the
chocolate with a knife and mix it in too !
4. Store it in the fridge for at least 5 hours
before serving !

Note : This recipe only works with a cream

that can be whipped. Coconut cream does not
work !

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Finnish Cinnamon Rolls
Serves 10 l Prep 1 hour l Cook 8 mins

- 1 tbsp ground flax seeds (+water)

- 250 ml soy milk
- 1 packet dry yeast (9g)
- 1 tsp white sugar
- 155 g brown sugar
- 1 heaped tsp cardamom
- 1 tsp of salt
- 220 g whole-wheat flour
- 100 g margarine, melted

Filling :
- 125 g margarine
- cinnamon
- 50 g sugar
- nib sugar

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 1. In a small bowl mix the ground flax seeds with 3
tbsp water and set aside to let them absorb the
liquid.
2. In a big bowl mix the warmed up soy milk with
the tsp of white sugar and the packet of dry yeast
and let it sit for around 5 minutes until it foams
up a little.
3. Add in the flax seed mixture, brown sugar,
cardamom, salt and half the flour. Mix well.
4. Mix in the other half of the flour and the melted
butter.
5. Cover the bowl with a kitchen towel until the
dough rises a little (around 30-60 minutes).
6. Place the dough on a floured clean surface and
roll it out into a large rectangle with a rolling pin.
7. Spread the margarine generously on the dough,
sprinkle the sugar and cinnamon on top. Roll up
the dough !
8. Cut it diagonally into small triangles, it should
make about 20 of them.
9. On a baking sheet, form the rolls by pressing on
the small part of the triangle. Sprinkle some nib
sugar on them !
10. Bake for 8 mins in a preheated oven at 225°
celsius.

Note : If you don’t eat them all on the first day, just
reheat them 15 seconds in the microwave and they
will taste just as fresh !

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 Dips and sauces

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Greek Tahini Dressing
Serves 4 l Prep 3 mins l Cook -

- 50 g olive oil
- 1.5 tbsp tahini
- 3 tbsp balsamic vinegar
- ½ tsp salt
- 1 tsp dried oregano
- 1 clove of garlic, crushed
- black pepper

1. Mix all the ingredients together until combined !

Mustard Salad Dressing

Serves 4 l Prep 3 mins l Cook -

- 2 tbsp mustard
- 1 tbsp maple syrup
- 2 tbsp olive oil
- 2 tbsp balsamic vinegar
- 1-2 tbsp water
- ½ tsp salt

1. Mix all the ingredients together until combined !

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Sesame Sauce
Serves 4 l Prep 3 mins l Cook -

- 4 tbsp of reduced salt soy sauce

- 4 tbsp sesame oil
- 3 tbsp white vinegar
- 2 tbsp maple syrup
- 1 clove of garlic, crushed
- 2 tbsp mustard
- ¼ tsp ginger
- black pepper

1. Mix all the ingredients together until

combined !

Note : This sauce works well with tofu, in a

stir fry, as a salad dressing or even as a
dipping sauce !

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Miso Tahini Sauce
Serves 4 l Prep 3 mins l Cook -

- 1.5 tbsp miso paste + 4 tbsp hot water

- 1 tbsp white vinegar
- 1 tbsp sesame oil
- 1 tbsp lemon juice
- 1 tbsp tahini
- 1 tbsp maple syrup
- black pepper

1. Mix the miso paste and hot water to create a

runnier paste.
2. Add all the other ingredients and mix until
they’re fully combined !

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French Style Cashew Sauce
Serves 4 l Prep 5 mins l Cook -

- 50 g cashews, soaked in boiling water

for at least 30 mins
- 150 ml soy milk
- 2 tbsp lemon juice
- 1 tbsp dijon mustard
- 1 clove of garlic, crushed
- 1 tsp white vinegar
- ½ tsp salt
- 1 tsp dried parsley
- 1 tsp dried chives
- 1 tsp dried dill
- black pepper

1. Blend together the soaked and drained

cashews, soy milk, lemon juice, dijon
mustard, garlic and white vinegar until it
has a really smooth texture.
2. Pour the creamy mixture into a bowl and
mix in all the herbs and seasonings.

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Maple Tahini Sauce
Serves 2 l Prep 2 mins l Cook -

- 3 tbsp tahini
- 2 tbsp lemon juice
- 2 tbsp water
- 1.5 tbsp maple syrup

1. Mix all the ingredients together until fully

combined !

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Choc-Peanut Butter Protein Dip
Serves 1 l Prep 2 mins l Cook -

- 150 g plain soy yogurt

- 20 g chocolate protein powder
- 1 tbsp powdered peanut butter
- sweetener (optional)

1. Mix all the ingredients together until

combined ! Depending on how sweet your
protein powder is you might need to add
some sweetener.

Note : This dip is packed with protein ! It has

around 23 g of plant-based protein so it makes
a great filling snack paired with some fruit !

If you don’t have powdered peanut butter, you

can use 1 tbsp of regular peanut butter ! It
works just as well :)

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 Salted Caramel Peanut Dip
Serves 2 l Prep 15 mins l Cook -

- 60 g pitted dates
- 75 ml boiling water
- 1 heaped tbsp smooth peanut
butter, salted
- a pinch of Fleur de sel

1. Soak the dates in the boiling water

for 10 minutes.
2. Blend them together until really
smooth.
3. In a small bowl mix the date paste
and peanut butter together until fully
combined.
4. Sprinkle the Fleur de sel on top !

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Chocolate Sauce
Serves 1 l Prep 1 min l Cook -

- 1 tbsp cacao powder

- 2 tbsp maple syrup
- 1 tbsp water

1. Mix all the ingredients together

until combined !

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 Thank you so much for choosing my eBook !
Hope you enjoy all the recipes and meal ideas.
If you have any questions, don’t hesitate to
contact me on Instagram (@veganiina)
and maybe I can help you out :)

Ilona Niina
75 Recipe Ebook