theBook

• [x] Vegan
• [x] Cheap
• [x] Quick
• [x] Healthy (enough)

Table of Contents

• Ingredients
  • Canned Things
  • Frozen Things
  • Saucy Things
  • Dried Things
  • Spice Things
  • Random Things
• Elemental Recipes
  • Lazy Sourdough Bread
  • Satay Sauce
  • Nut Bread
• Dips
  • Hummus
  • Sun-dried Tomato Dip
• Meals
  • Satay Veggies
  • Satay Veggie Pasta
  • Satay Veggie Pie
  • Uni-Pot
  • Broccoli with Lemon
  • Spaghetti Bolognese
  • Cous Cous Salad
  • Mashed (Sweet) Potato
  • Pancakes with Berries
  • Oats with Berries
• Snacks
  • Almost Bruschetta
  • Roti with Satay
• Deserts
  • Cheese Cake
• Drinks
  • Cashew Milk
  • Apple and celery juice

Ingredients

Make sure you always have plenty of the following ingredients.

Canned things

• Natural peanut butter (low sugar and sodium) (Satay Sauce)
• Light coconut milk (Satay Sauce)
• Canned diced tomatoes
• Canned lentils (Lentil Hummmus)
• Canned beans
• Canned peas
• Canned corn
• Canned chickpeas (Hummmus, Chilli Hummus)

Glass things

• Sundried tomatoes (Sundried Tomato Dip)

Frozen things

• Frozen cauliflower
• Frozen broccoli
• Frozen brussles sprouts
• Puff pastry (the cheap one is likely vegan) (Roti)
• Frozen berries
• Frozen strawberries (Apple and Celery Juice)

Saucy things

• Vegetable oil (Satay Sauce, Roti)
• White wine vinegar (Satay Sauce)
• Soy sauce (Satay Sauce)
• Bottled lemon juice (Hummmus)
• Olive Oil (Hummmus)

Dry things

• Your favourite kind of dried pasta
• White flour (Lazy Sourdough Bread)
• Whole-wheat flour (Lazy Sourdough Bread)
• Nutritional yeast (Cheese Cake, Cashew Milk)
• Cashews (Cheese Cake, Cashew Milk)
• Vitamin B12 tablets or a multivitamin (Vegans need B12)
• Sugar (Cheese Cake, Nut Bread)
• Salt (Anything - to taste)
• Agar (Cheese Cake)
• Ground hazelnuts (Nut Bread)

Spice things

• Minced garlic in a glass (Satay Sauce, Hummus)
• Minced Ginger in a glass (Satay Sauce)
• Chilli flakes in oil (Satay Sauce)
• Cumin ()
• Cinnamon ()
• Paprika ()
• Tumeric ()
• Chilli powder (Hummus, Sundried tomato dip)

Fresh things

• Potatoes, sweet potatoes ("Baked" Potato / "Baked" Sweet Potato)
• Apples (Apple and Celery Juice)
• Celery (Apple and Celery Juice)

Random things

• Sourdough starter (Lazy Sourdough Bread)

Equipment

• Pan (Satay Sauce, Roti)
• Pot
• Sauce pan
• Baking tin (Lazy Sourdough Bread, Nut Bread)
• Pie mold (Satay Veggie Pie)
• Oven (Lazy sourdough bread, Nut Bread)
• Microwave ("Baked" Potato / "Baked" Sweet Potato)
• Stove (Satay Sauce)
• Can opener (Hummus)
• Sieve
• Blender (Cheese Cake, Hummus, Sundried Tomato Dip)

Elemental Recipes

Satay Sauce

Ingredients

• 1 tea spoon vegetable oil
• 3 generous table spoons natural peanut butter (low sugar and sodium)
• 1 can light coconut milk
• 2 tea spoon minced garlic
• 1 tea spoon minced ginger
• chili flakes to taste (about 1/8 tea spoon)
• 1 table spoon soy sauce or some salt
• 1 tea spoon white wine vinegar
• 1 tea spoon tumeric
• 1/2 tea spoon cinnamon
• 1/2 tea spoon cumin

Instructions

1. Heat oil in pan, add garlic, ginger, chilli flakes, tumeric, cinemon, and cumin. Fry for a couple of minutes until it smells nice.
2. Add coconut milk and peanut butter. Let simmer.
3. Finish with soy sauce or salt and vinegar. If it's too thick, add more water.

Lazy Sourdough Bread

Ingredients

• 50g sourdough starter
• 300g white flour
• 200g whole-meal flour

Instructions

1. In the morning, mix sourdough starter with 50g white flour and 50g water. Let sit for at leat 5 hours.
2. Stir in all of the remaining flour and 300g of water. Mix with a spoon and place it into the baking tin. Let rest for another hour or two.
3. Put a large baking tray into the bottom of the oven and pre-heat oven to 230 degrees Celsius. Put tin into oven and splash half a glass of water into the hot tray at the bottom of the oven. Quickly close the door. Bake for 24 minutes.
4. If you don't want to finish a whole bread at once, slice it up and freeze the slices. One quick round in the toaster and the bread tastes nice and fresh.

Nut Bread

Ingredients

• 200g ground hazelnuts
• 200g whole-wheat flour
• 7g dry yeast
• 1/2 tea spoon sugar
• salt to taste

Instructions

1. Mix all ingredients with enough water to feel like dough (still a little bit sticky, but turning into one lump). Let sit for 5 hours.
2. Put a large baking tray into the bottom of the oven and pre-heat oven to 210 degrees Celsius. Bake loaf until it goes brown(er).

Dips

Hummus

(Normal Hummus, Lentil Hummus, Chilli Hummus)

Ingredients

• 1 can of chickpeas or lentils
• 2 table spoons olive oil
• salt to taste
• garlic to taste
• lemon juice to taste
• chilli powder to taste

Instructions

1. Blend

Sun-dried Tomato Dip

Ingredients

• 1 part sun dried tomatoes in oil from a glass
• 0.5 parts cashews

Instructions

1. Blend

Meals

Satay Veggies

Ingredients

• One serving of satay sauce
• Half a bag of cauliflour
• One can of corn

Instructions

1. Make satay sauce.
2. Thaw cauliflour in microwave (for roughly 2 minutes) or boil in water (also roughly 2 minutes).
3. Mix everything in pan until hot.

Satay Veggie Pasta

Ingredients

• One serving of satay veggies
• Pasta

1. Make satay veggies.
2. Make pasta.
3. Mix.

Satay Veggie Pie

Ingredients

• One serving of satay veggies
• 2 sheets of puff pastry

Instructions

1. Make satay veggies.
2. Thaw 2 sheets of puff pastry.
3. Lay one sheet of pastry in the bottom of the mold.
4. Cut out of the other sheet the largest circle you can (i.e. cut off the 4 corners).
5. Use the cut-offs to fill in any gaps between the first sheet in the bottom of the mold and the rim of the mold.
6. Fill pie with satay veggies and cover with large circle.
7. If you want the pie to go brown, rub some maple syrup onto it.
8. Bake at 180 degrees celsius for 23 minutes.

Uni-Pot

Ingredients

• 4 tea spoons of minced garlic
• 1 tea spoon of minced ginger
• chili to taste
• oil for frying
• 3 table spoons of paprika
• 2 tea spoons spoon of cumin
• 3 table spoons of oregano
• 4 cans of chopped tomatoes
• 1 can lentils
• 1 can beans
• 1 can sliced green beans
• 500g frozen cauliflour
• salt to taste

Instructions

1. Fry garlic, ginger, and chili in a large pot in some vegetable oil.
2. Add paprika and cumin and keep frying until it smells nice.
3. Add chopped tomatoes.
4. Thaw cauliflour in microwave or heat it up in some water in a sauce pan to thaw. Then use a knife or some scissors to cut it into edible little pieces.
5. Drain and rinse canned veggies and add all veggies to the pot. Let simmer until your hungry. Simmering for longer makes it sweeter and thicker.
6. Add oregano 5 minutes before you want to eat. Much longer might turn it bitter.
7. Tastes nice with some lazy sourdough bread.

Broccoli with Lemon

Ingredients

• Bag of frozen broccoli
• Bottled lemon juice
• Olive oil
• Salt, pepper (to taste)
• Paprika (optional)

Instructions

1. Heat (half a bag) frozen broccoli
   • Microwave: ~ 5 minutes
2. Dress with olive oil and lemon juice (to taste)
3. Season with salt, pepper and paprika to taste

"Baked" Potato / "Baked" Sweet Potato

Ingredients

• A potato or sweet potato
• salt, spices and olive oil to taste

Instructions

1. Don't bother poking the potato.
2. Microwave potato, skin and all under a cover (it might explode). Minimum 2 minutes for very small potatoes. Microwave large potatoes 5 minutes at a time, then rotate.
3. Add salt, spices, and/or olive oil to taste.

Spaghetti Bolognese

Cous Cous Salad

Mashed potato

Pancakes with Berries

Ingredients

• 100g sourdough starter
• 100g whole-meal flour
• Some frozen berries
• Sugar to taste
• Some oil for frying

1. Mix sourdough starter with whole-wheat flour and 200g water.
2. Add sugar to taste.
3. Heat up berries in a sauce pan, add sugar to taste.
4. Fry pancakes in a pan with some oil.

Oats with Berries

Ingredients

• Rolled or quick oats
• 2 table spoons of frozen berries
• Plant-based milk
• Cinnamon

Instructions

1. Put frozen berries small bowl or mug and microwave for roughly 40 seconds.
2. Layer oats and warm berries by filling half of a breakfast bowl with oats, adding warm berries, then filling the bowl with more oats. Add plant-based milk to the bowl until you can see the level of milk just below the top of the oats.
3. Microwave for roughly 1 minute 20 seconds.
4. Add cinnamon.

Snacks

Almost Bruschetta

Ingredients

• 3 table spoons of oil
• 3 teaspoons minced garlic
• 4 slices of bread
• One can of diced tomatoes
• 1/2 teaspoon of cinnamon
• Salt to taste

Instructions

1. Fry 2 teaspoons of garlic in oil until it starts turing brown.
2. Add bread slices and toast them from both sides.
3. Remove bread, add another teaspoon of garlic to the pan, add tomatoes, cinnamon, and salt to taste.
4. After about 3 minutes, pour tomatoe sauce over bread slices.

Roti with Satay

Ingredients

• 1 serving of Satay Sauce
• 2 sheets of puff pastry
• oil

Instructions

1. Cut puff pastry into the shape of your choice, for example little squares (no particular need to thaw them).
2. Fry puff pastry pieces in oil in a pan until they develop brown spots. The more oil you use the more they puff up.
3. Heat up Satay Sauce.

Deserts

Cheese Cake

Ingredients

• 200 g cashews
• 3 table spoons powdered sugar
• Lemon juice
• 1 table spoon nutritional yeast
• Some salt
• 1 teaspoon agar powder

Instructions

1. Put cashews into a blender and cover them with lemon juice and water at a ratio to taste. Add nutritional yeast, sugar and salt and blend until smooth.
2. Add agar to two cups of water, bring to boil, and leave boiling for 2 mintues.
3. Mix cheese cake paste with agar mix, pour into a pan or plate and cool down in fridge.

Drinks

Cashew Milk

Ingredients

• 20 cashews
• 500ml water
• a pinch nutritional yeast

Instructions

1. Blend everyting until smooth (shouldn't take longer than a minute).

Apple and Celery Juice

Ingredients

• 5 parts apple
• 3 parts celery
• 2 parts frozen strawberries (or any other frozen fruit. Also work great with frozen passion fruit.)

Instructions

1. Chop apple and break celery up
2. Add all ingredients + water to a blender cup and blend until smooth.