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How to transition to a healthy Plant-based diet
This is a GREAT Pantry List of items to help you substitute with plant-based ingredients.
Try to keep these essential items on hand when transitioning to a plant-based diet.
- If you have any questions, please feel free to email us at:
- royalrootscuisines@gmail.com
Meal Prep Ideas
Fully Vegan & Vegetarian Prep Ideas
Healthy and Delicious Inspired Meals
Meatless Gyro Wrap
Ingredients:
Pita Ingredients
- 4 wheat pitas
- 2 packets Griddlers by Morningstar
- 2 cups spring salad mix
- 2 cups tomatoes
- 2 cups spinach
- 1 onion sliced & sauteed (optional)
- 1 (8oz container) BBQ Sauce
- 1 tsp chili powder
- 1 tsp smoked paprika
- 1 tsp minced garlic
- 1/4 tsp white pepper (optional)
My Tzatziki Sauce: Mix together
1/2 cucumber diced
1/2 cup plain yogurt 0r vegan plain yogurt
1 Tbl Lemon Juice
1 Tbl Olive Oil
1 tsp dried dill
1 Tbl granulated garlic powder
1 Table granulated onion powder
dash of salt
Geekin For Creamy Tahini Dressing
Ingredients:
- 1/4 cup tahini (you can find this at shoppers, my organic market( mom's), or any international market)
- 2 Tbl lemon juice
- 2 Tbl agave
- 1 Tbl Olive Oil (or sesame oil for that roasted flavor)
- 1/2 tsp salt
- 2 Tbl water (if you want more runny add a little more water)
Directions:
1. Using a food processor, add tahini, lemon juice, agave, oil and salt.
2. Blend until smooth.
3. Enjoy!
The BEST Sweet Potato Fries
Ingredients:
- 1 pound sweet potatoes, peeled
- 2 Tbl cornstarch (for crispy fries)
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp smoked paprika
- 1 tsp white pepper/salt to taste
Directions: Preheat oven to 425/line baking sheet with parchment paper
- Slice sweet p's into long thin strips.
- Add fries to large bowl of cold water to soak for 30 min (makes fries bake evenly).
- Toss fries in olive oil until evenly coated.
- In separate bowl whisk cornstarch, garlic, paprika, white pepper. Sprinkle mixture over the fries.
Quick Meal Options
These can serve as a meal as well!
Fully Loaded Power Salad
Ingredients:
- Bowl
- Spinach
- Seitan (Moms or Wholefoods)
- Spanish Rice
- Vegan Cheese (Viola Life)
- Cherry Tomatoes
- Avocado
- Vegan Sour Cream (Tofutti Brand)
- 1/4 Cup Black Beans
- Diced Onions
Directions:
Place ingredients in a bowl and top with any healthy salad dressing!
Quick Ranch Dressing:
1/2 C Vegan Mayo,1/4 C Non Dairy Milk, 1/2 tsp Apple Cider Vinegar,
1 tsp minced garlic, 1 TBL Parsley, 1 tsp dill, salt, 1 TBL onion powder, 1 TBL Chives.
Blend. Pour on Salad. Enjoy!
Suggestions:
Daiya Ranch
Follow Your Heart Ranch
Avocado Toast w/Sunflower Seeds
Ingredients:
- 2 Slices of Grain Toast
- 1 Large Ripe Avocado
- A few leaves of Arugula
- Vegan Mayo (enough to smear on your toast)
- 1 TBL Sunflower Seeds
Directions:
- Toast Bread
- Smear Vegan Mayo in replace of butter
- Peel the Avocado and Cut in half (make sure to take the seed out)
- Place on top of toast, drizzle with seeds.
- Top w/Vegan Ranch or Balsamic drizzle.
- Eat. Enjoy. Thanks me later!
Quick Red Pepper Hummus
Ingredients:
- 15 oz Chickpeas
- 2 Roasted Red Peppers
- 2 TBL Olive Oil
- 1/4 Cup Lemon Juice
- 1/4 Cup Tahini
- 1 tsp Garlic
- 1/2 tsp Salt
- 1/4 tsp Cumin
Directions:
- Drain chickpeas. place chickpeas, olive oil, lemon juice, tahini, garlic, salt and cumin in a food processor.
- Make sure mixture is fairly smooth. If mixture is too dry add a couple table spoons of water or oil.
- Taste hummus and adjust ingredients to your liking.
- Lastly. Eat. Enjoy. Thank me later!
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