veganuary ep. 1: what I eat in a day

Hi! Here are the recipes from episode 1 of my veganuary series over on YouTube! If you haven’t watched the video yet, be sure to check it out below. If you’re here for the recipes, check them out below as well! Some of the links included in this post are affiliate links meaning if you purchase using my link, I will receive a small commission for my effort. I appreciate your support :)

GREEN SMOOTHIE

1 SERVING

INGREDIENTS:

  • 1 1/2 cup water or dairy free milk (you may want 1 cup more to thin it out depending on how much ice you add)

  • 2 cups frozen spinach (or kale)

  • 1/2 banana (frozen or fresh - up to you!)

  • 1 pitted date (optional but adds more sweetness)

  • 1 scoop vanilla protein powder

  • 2 tbsp flax seeds

  • Ice to thicken

  • 3/4 tsp moringa powder (optional but can support overall nutrition)

DIRECTIONS: Combine all ingredients in a blender and blend until smooth

GRILLED TOFU AND VEGGIE SANDWICH

INGREDIENTS:

Tofu:

  • 2 slices firm tofu

  • 1 1/2 tbsp coconut aminos

  • 1 tsp salt-free Creole seasoning (adjust to taste)

  • 2 tsp sun-dried tomato oil or olive oil

  • 2 tsp Italian seasoning blend

  • 2 tsp Italian herbs

  • Black pepper, to taste

Zucchini & Squash:

  • 1 medium-sized squash, sliced

  • 1 medium-sized zucchini, sliced

  • 2 tsp sun-dried tomato oil or olive oil

  • 1-2 tsp Creole seasoning (adjust to taste)

  • 2 tsp garlic powder

  • 1/2 tsp smoked paprika

  • 1-2 tsp Italian herbs

  • 1 tbsp coconut aminos

  • Black pepper, to taste

Sandwich Assembly:

  • Toasted sourdough bread (or your preferred bread. my go to is sourdough or whole grain)

  • Hummus

  • Vegan kale pesto

  • Lettuce

  • Sliced tomato

  • Sliced avocado

DIRECTIONS

Prepare Tofu: Freeze tofu after purchase. Thaw, gently squeeze out excess water, and cut into ½ inch thick slices. Place tofu in a bowl and add coconut aminos, Creole seasoning, sun-dried tomato oil (or olive oil), Italian seasoning blend, Italian herbs, and black pepper. Set aside to marinate.

Prepare Zucchini & Squash: Slice squash and zucchini and place in a bowl. Add sun-dried tomato oil (or olive oil), Creole seasoning, garlic powder, smoked paprika, Italian herbs, coconut aminos, and black pepper. Set aside.

Grilling: Heat a cast iron or indoor grill. Cook zucchini and squash on both sides for 3-4 minutes. Grill marinated tofu on each side for 4-5 minutes.

Sandwich Assembly: On toasted sourdough bread, spread hummus on one side and vegan kale pesto on the other. Layer with grilled tofu, zucchini, squash, lettuce, sliced tomato, and avocado. Close the sandwich, slice, and enjoy!

MATCHA LATTE

INGREDIENTS:

1 teaspoon matcha powder

1 tablespoon hot water (not boiling)

1 to 2 teaspoons sweetener (optional e.g., honey, agave syrup, or maple syrup)

1 cup warm plant-based milk (almond, soy, or oat)

DIRECTIONS:

Place 1 teaspoon of matcha powder in a cup. If using the product I linked above, you will need to use 1 tbsp of powder. Use a small sifter or fine-mesh strainer to remove any clumps. Pour 3 tablespoon of hot (but not boiling. around 75 degrees) water into the cup with the sifted matcha. Whisk the matcha and water together using a bamboo matcha whisk or a small electric frother.

Warm 1 cup of plant-based milk in a saucepan or in the microwave until it's warm but not boiling. Add 1 to 2 teaspoons of your preferred sweetener. Start with a smaller amount and adjust to your desired sweetness.

Slowly pour the warm plant-based milk into the matcha mixture while stirring gently.

STICKY MUSHROOMS WITH RICE AND ROASTED VEGGIES

ROASTED VEGGIE INGREDIENTS:

1 medium-sized squash, sliced

1 medium-sized zucchini, sliced

Spray oil

Salt and black pepper, to taste


CRISY MUSHROOM INGREDIENTS:

5 oz shiitake mushrooms, stems removed

2 tbsp coconut aminos Black pepper, to taste

1/4 cup cornstarch (or arrow root starch)

Oil for shallow frying


SAUCE:

1 tbsp sesame oil

3 tbsp coconut aminos

1 tbsp rice vinegar

3 tsp coconut sugar (or your choice of sweetener like agave, maple syrup, honey)

1 tsp chili crunch (or red pepper flakes)

1/4 tsp ground ginger

1 tsp garlic powder

1 tsp cornstarch (or arrow root starch)

3 tbsp water

Toppings: Sesame seeds Green onions

Directions:

Prepare Veggies: Slice and halve the squash and zucchini. Drizzle or spray with oil and season with black pepper and salt. Bake in the oven at 400°F until tender or air fry at 390°F for about 6 minutes until crispy yet tender.

Crispy Mushrooms: Heat ¼ inch of oil over medium heat in a large skillet. In a bowl, combine shiitake mushrooms, coconut aminos, black pepper, and cornstarch. Fry the mushrooms in the hot oil for 3 minutes on each side or until crispy. Place on a cooling rack.

Prepare Sauce: While the mushrooms cook, in a bowl, whisk together sesame oil, coconut aminos, rice vinegar, coconut sugar, chili crunch, ground ginger, garlic powder, cornstarch, and water.

Assemble: In a skillet over low heat (or use the one from mushrooms with oil removed), add the sauce. Stir while pouring in. Once thickened, add the crispy mushrooms and coat with the sauce.

Serve: Serve the crispy mushrooms and baked zucchini and squash over rice. Top with sesame seeds and green onions.

Shakayla HoustonComment