The Diminishing Vegan

Veganism and Weight Loss

Category: Lunch

Vegan gram flour mini quiches

Quiche is something I used to take a notion for, I would stuff my face on it, feel sick and not eat it again for months. This recipe made 8 muffin tin size quiches, which are handy for lunch boxes for kids (and adults!). While not exactly egg like in texture, they are nice tasting, I always find the garlic powder makes them taste eggy. Another addition could be black salt which I believe has an egg taste, although I can never find it! If anyone knows anywhere easy to find it in the UK let me know in the comments.

Vegan gram flour mini quiches

Ingredients

  • 150g Gram Flour
  • 1 tbsp of nutritional yeast
  • 1 tsp garlic powder
  • Salt and Pepper
  • 1.5 cups of water
  • Lightly sauteed vegetables (I used onions and peppers, along with some chopped tomatoes)
  • Garlic
  • Vegan Cheese (I used Bute Island Cheese’s soft chive cheese)
  • Vegan margarine for the tins

Method

Mix the gram flour with nutritional yeast, garlic powder, salt and pepper, water and any other herbs you want to add. Whisk until smooth.

Use the margarine to grease the edges of the muffin tin. Add a little of the quiche mix to the tin. Layer with a little cheese, then vegetables, then more quiche mix to cover.

Cook for around 25 minutes in a 180 degrees celsius oven. I can’t remember the calories on these but I would estimate less than 100 each.

Vegan gram flour mini quiches

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Smoothies | Breakfast

I’ve recently taken to having smoothies to break my fast. Smoothies are something that previously I was never a fan of, I didn’t like drinking my calories, the smoothies in the shop seemed to be full of sugar, I just had an all round bad impression of them.

My opinion began to change when I listened to Michael Greger and Jami Dulaney’s respective podcasts (found here and here and also on any major podcast player you have). I really respect these two doctors (one a nutrition doctor and the other a cardiologist) and find pretty much most things they say sensible, well researched and I do try to follow their advice in my diet.

Now, some people are against smoothies, but both of them recommend them, in the occasion where you have having whole fruits and vegetables and not juiced, as when juiced the fibre is lost. They both agree they are a delicious and easy way to easily increase your intake of fruit and vegetables, so recently I’ve been giving them a whirl, especially the green variety.

My smoothies are around 350 – 400 calories a go, not a small amount, but they allow me to break my 18 hour fast with a nutrient dense tasty drink. What do I use in my smoothies?

  • Bananas
  • Mangos
  • Frozen Berries (strawberries/blueberries/raspberries/blackberries)
  • Spinach
  • Kale
  • Oranges
  • Apples
  • Kale
  • Cucumber
  • Carrot
  • Vegan Yoghurt
  • Almond/Rice Milk
  • Flax Seeds
  • Chia Seeds

Not all at once of course, this week I have been having 2 bananas, 1 apple, 2 large handfuls of spinach, yoghurt, almond milk, chia seeds and ice. I use my nutri-ninja and pulse for a minute or two getting it really nice and smooth. I don’t use any artificial sweeteners as it is sweet enough already.

Vegan Smoothies - Green Smoothie

For the moment at least I am going to keep having these on a daily basis, I feel they are helping my weight loss (7 pounds off in 3 weeks, 56.5 overall), taste good, are great for me, it’s win win win! What combinations do you use in your smoothie? Are there any good flavours I’m missing out on?

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Vegan Pea Soup

I’ve been feeling the soup vibe recently which is unusual for me as I’m generally not a soup-y person, not sure if it is the rubbish weather or just the time of year but yeah, soup has been getting made every weekend. Last weekend I thought I would try a new type for me. I like peas, but can’t remember every trying them as a soup. This recipe serves 3 good sized or 4 smaller sized portions. I’ve not tried freezing it but I would guess it should be fine.

Vegan Pea Soup

Ingredients

  • 1 onion
  • 1tsp Vegan Margarine
  • 800ml Vegetable Stock
  • 250g Frozen Peas
  • 100ml Rice/Soya/Nut milk
  • 1 tsp cornflour
  • Salt and Pepper
  • Chives and Tarragon

Method

Chop the onion and sautee in a little water.

Add flour and stir for a minute or two until really well mixed. Take off heat and add 2 ladles of stock. Whisk until smooth.

Add remaining stock and return to heat. Add peas and simmer for 5 minutes.

Mix milk with cornflour and pour slowly into soup, reheat until almost boiling.

Liquidise with a hand blender/in a blender. Add seasoning.

That’s it! Quick and easy (and tasty!) soup. I forgot to take a picture of just the soup but took one with a sheese and tomato bagel too.

Vegan Pea Soup

If you can’t tell from the recipe I am trying to avoid oil, it really is empty calories, I’ve never used a huge amount but in all honesty I feel with my real push to lose weight it is just empty nothing calories. I was down 5 pounds this week (whoop!) so I am really trying to keep my focus. This oil free recipe is around 100 calories a serving so barely anything. It’s not the most filling but it is delicious!

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Vegan Minestrone Soup | Slimming World

I was at a different slimming world group this week, usually I go on a Wednesday but this week I couldn’t make it so went on Saturday and while there the usual soup discussion happened. I overheard people speaking about accidentally vegan minestrone soup which was nice so thought I would give it a go. They were using pre-prepared veg which had to be synned, I don’t like synning things like veg so thought I would just knock together some soup with what I had. This is syn free and delicious.

Vegan Minestrone Soup

Ingredients

  • 1 Onion
  • 3 Carrots
  • 3 Stalks of Celery
  • 3 Cloves of Garlic
  • 1 tin of Chopped Tomatoes
  • 1 litre of Veg Stock
  • 100g Wholewheat Spaghetti broken up
  • 3 pickled onions
  • Balsamic Vinegar
  • Italian Herbs
  • Salt and Pepper

Method

Sautee onion and garlic for two minutes. Add chopped carrots and Celery and a little water and cook for another 5 minutes until beginning to soften. Add chopped tomatoes, picked onions, balsamic vinegar, veg stock, herbs and seasoning. Simmer for at least 30 minutes.

I cooked the pasta separate as my husband didn’t want any in it for around 10 minutes. I blended most of the soup, served my husbands, then mixed the pasta into the rest of the soup. There was enough for around 3 – 4 decent sized servings.

Vegan Minestrone Soup

I’m not sure the picture does it justice but it really was a tasty soup. I can be a bit hit and miss with soups but I will 100% be making this one again, I think the addition of the balsamic vinegar and picked onions gave it a bit of a nice kick.

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