Maddy Crum
- Summer rolls: Wrap sliced cucumber, bell pepper, carrot and tofu into a rice paper (softened with room temperature water) along with some mixed greens and sesame seeds. Serve with sauce (crunchy peanut butter with tiny bit of shiracha and water).
- Filled tortillas: Wrap mixed greens, cherry tomatoes, chopped cucumber, tofu/beans/falafel/etc and salsa into a wholegrain tortilla or some cosmopolitan lettuce.
- Speed ramen: Bring 1-2 litres of water into a boil, add in some miso paste, soy sauce, veggie stock and wholegrain noodles. After cooking them for a while, pour noodles and plenty of stock into a bowl, top with steamed/fried tofu and corn, arugula, dried onion and shredded dried nori.
- Oven vegetables: Chop (pretty much any) vegetables into semi large pieces, add in 1 tbsp olive oil, season with salt, pepper and herb mixture and throw into oven (or into a grill!) Eat as a replacement for pasta/fries/etc or as a main thing with some rice-mix or quinoa.
- Pizza: Use whole-grain pizza base (if you can’t find them at the store, just google for a recipe. I always replace 1/3 of the wholegrain flour with oat flour in any recipe), lay some ready-made pasta sauce and plenty of vegetables on top and bake. Add arugula and some olive oil on top when done. No cheese needed!
- Simple curry: Add chopped onion and chickpeas/tofu into a pan with a little olive oil. Add in some apple sauce, soy sauce, powdered ginger, salt, pepper, thyme and vegetable stock powder. Add some coconut milk and let cook for a while. Serve with rice.
- Thai-style curry: Add chopped onion, some boiled and chopped potato, bamboo pieces and tofu into a pan with a little olive oil. Add 1-2 tbsp of ready-made red curry paste and some coconut milk, let cook for a while. Serve with rice.
- Rice bowl: Top cooked rice with 50% fresh vegetables such as cucumber, bell pepper, cherry tomato and avocado, and 50% cooked vegetables such as oven baked sweet potato. Use tahini or thinned down peanut butter as a sauce.
- One-pot tomato pasta: Add 500 ml water, 300 ml of crushed tomatoes, some olives, chopped champion mushrooms(optional) and some sundried tomatoes into a pan with salt, pepper, herb mix, garlic powder and veggie stock powder. Bring to a boil, and add about 70 grams of wholegrain pasta. Lower heat and let cook for a while.
- Avocado pasta: Cut an avocado into chunks. Mix 2 tbsp of lemon juice, some leaf parsley, salt, pepper and a little bit of chili with the avocado. Boil about 70 grams of wholegrain pasta and add to the avocado mix.
- Salad: Mix some cucumber, tomato, mixed greens, tofu cubes (or edamame beans), nuts and fruit (such as persimmon, apple, grapes, strawberries or avocado) together and enjoy with lemon juice, salsa, hummus or vinegar as a dressing.
- Filled vegetables: Mash some firm tofu together with some vegan pesto. Add salt and pepper if needed. Fill champion mushrooms or bell peppers with the mixture and bake.
Tips and notes!
- To make your rice have more nutritional value, use brown / red / wild rice instead of white, and mix in some lentils, quinoa, black-eyed-beans and sunflower seeds. Cook for a bit longer than usual.
- For oven baked potatoes / sweet potatoes, cut them into about 1 cm thick slices and bake at 225 °C for about a half an hour.
- Every ingredient mentioned should be found in any supermarket pretty much anywhere, except for miso, nori sheets and rice paper which might not be around in small stores.
- The most processed ingredients in this list are pasta sauce, tofu, miso, and salsa. Coconut milk often has all kinds of additives as well so keep that in mind if you care about that kind of stuff. However, it’s quite easy to find minimally processed versions of these in the store, just look for the ones with least ingredients.
- I’m aware that these aren’t exactly the most new and innovative ideas that anyone has ever come up with, but they are simple and my personal faves. I eat something from this list like 9 days out of 10. We all (or maybe just me idek) have moments where it feels impossible to come up with any ideas for a meal so this list is just a little reminder for those moments :)
