What I Eat in a Day: Whole-Food Plant-Based 🌱

Ingredients

5-Minute Energizing Overnight Oats

• 60 g old-fashioned rolled oats
• 30 g protein powder plant-based
• 10 g chia seeds
• 7 g ground flaxseed
• 3 g ground cinnamon
• 300 ml water or plant milk

Warm Tofu Quinoa Salad

• 90 g quinoa cooked
• 15 ml Korean BBQ sauce
• 180 g firm tofu
• 2 tsp vegetable oil
• 110 g zucchini cut into small pieces
• 60 g baby corn cut into segments
• 90 g bell pepper cut into small pieces
• 100 g beefsteak tomato diced
• 80 g baby salad greens
• 2 oil-packed sun-dried tomatoes
• 1 tsp olive oil from the sun-dried tomato jar
• 30 ml balsamic vinegar
• Salt & black pepper

Balsamic Brussels Sprouts

• 200 g Brussels sprouts quartered
• 50 g onion about 1/4 onion, diced
• 24 g pine nuts
• 30 ml balsamic vinegar
• 10 ml agave syrup or maple syrup
• 20 g dried cranberries low sugar
• Salt & black pepper

One-Pot Lentil Mushroom Pasta

• 1 l water boiling
• 1 vegetable bouillon cube
• 15 g dried porcini mushrooms
• 2 tsp olive oil
• 120 g onion diced
• 4 cloves garlic minced
• 160 g whole wheat pasta
• 150 g button mushrooms
• 1/2 cup lentils canned, cooked
• 15 g nutritional yeast
• 60 ml lemon juice
• Salt & black pepper

Instructions

5-Minute Energizing Overnight Oats

1. The night before, add all the ingredients to an airtight jar, stir well, put the lid on, and refrigerate. Breakfast is ready to enjoy the next morning.

Warm Tofu Quinoa Salad

2. Put one cup of quinoa in a rice cooker, add water, and cook. (Quinoa to water ratio: 1:2)

3. Cut the firm tofu into cubes, pat dry, and marinate in the Korean BBQ sauce for about 15 minutes.

4. Cut the zucchini, baby corn, and bell pepper into small pieces. Heat a skillet over medium-high heat; once hot, add a splash of water and the vegetables and stir-fry for about 8 minutes until cooked through.

5. Heat a skillet over medium-high heat; once hot, add the vegetable oil, then the tofu. Cook for about 4 minutes per side until golden.

6. In a salad bowl, toss together the baby greens, tomato, and quinoa. Then add the sun-dried tomatoes, olive oil, balsamic vinegar, salt, and black pepper and toss well.

7. Plate the salad, stir-fried vegetables, and tofu, and sprinkle a few nuts on top. Done.

Balsamic Brussels Sprouts

8. Heat a skillet over low heat. Once hot, add the pine nuts and toast for about 5 minutes, until they're lightly golden and smell nutty. Remove and set aside.

9. Turn the heat up to medium-high and spray the pan with a little oil. Saute the onion until fragrant, then add the Brussels sprouts and cook for 8-10 minutes. Just before taking them off the heat, add the balsamic vinegar and season with salt and black pepper. Turn off the heat, transfer to a plate, and top with the pine nuts and dried cranberries. Done.

One-Pot Lentil Mushroom Pasta

10. Bring 1 liter of water to a boil, add the bouillon cube and dried porcini, and let soak for about 15 minutes.

11. Heat a deep skillet over medium-high heat and spray with olive oil. Once hot, saute the onion and garlic until fragrant. When the onion is translucent, add the broth and porcini, then the whole wheat pasta. Cover and simmer for about 5 minutes.

12. Remove the lid, add the mushrooms and lentils, stir well, cover, and cook for another 3 minutes.

13. Finally, season with the nutritional yeast, lemon juice, salt, and black pepper. Stir well, turn off the heat, and it's done.