Healthy Vegan Recipes (Fuel your fitness)

Get all the Nutrition your body needs!

It is essential that whatever your food choices that you get all the nutrition that your body needs. It is great that opportunities for eating meat and dairy free are on the increase! I think many families are realising both the health and financial benefit of eating less animal products. I know that our veggie meals are often more nutritious because they are jam-packed with vegetables! 

I would say that they require a little more forward planning but actually you can be very flexible with what you choose to add. I also highly recommend making big batches of all the dishes as then you can have it again for lunch or dinner the next day. All of these dishes also freeze really well so could rescue you on an evening when you really cannot be bothered to cook (and feel like ordering pizza!)

I love food that is full of flavour which is why I have a vegan bolognese recipe and both a thai and indian curry! They are mild but you can add spice by throwing a chopped up chilli when you fry the onions 🙂 Alternatively, if your family have mixed spice preferences then you can just put some chilli flakes on the table so everyone can add their own heat! Try to avoid calorie-laden additions like naan bread. If you love having bread with it then opt for a wholemeal wrap or pitta bread instead.

Quorn bolognese with pasta or sweet potatoes (serves 4)

Ingriedients

  • 500g quorn mince (I normally buy and cook from frozen)

  • 1 large onion

  • 1 large carrot

  • 2 sticks celery

  • 1 garlic bulb

  • Bunch of cherry tomatoes

  • Olive oil for cooking

  • 1 tin tomatoes

  • 1 tbl spoon Passata

  • 1 tbl spoon Worcester sauce

  • Dry Mixed herbs or fresh basil

  • 4 big sweet potatoes

  • Option: Top with small sprinkle of vegan cheese

Method

  1. Chop the onion, carrot and celery into small pieces and fry on a low heat for 5 mins. Add chopped garlic and do another minute to bring flavours together. Season as desired 🙂
  2. Add quorn mince till all defrosted and browned.
  3. Add tin of tomatoes, passata and worcester sauce and herbs to taste. 
  4. 5 minutes before serving, add cherry tomatoes.

I like to make a leave simmering for about 45 minutes but you can serve right away. Put sweet potatoes in the oven at 180 degrees for 50-60 minutes and then you are good to go!

Vegan Rogan Josh with wholemeal pitta and hummus (serves 4)

Ingriedients

  • 1 red onion

  • 1 red pepper

  • Olive oil for cooking

  • 3 x Potatoes 

  • 1 x cauliflower

  • ½ bag of spinach

  • 1 cup peas

  • Rogan Josh paste

  • 2 tins chopped tomatoes

  • 1 red chilli (optional)

  • Wholemeal pittas

  • Hummus

Method

  1. Fry onion and pepper in a tablespoon of oil
  2. Add curry paste
  3. Add tins of tomatoes
  4. Add all the other veggies chopped up (apart from spinach and peas) and leave to simmer for an hour or longer
  5. Add peas and spinach 5 mins before the end
  6. Serve with wholemeal pitta and hummus

Thai sweet potato and cauliflower red curry with coconut rice

Ingriedients

  • 1 red onion

  • 1 red pepper

  • Olive oil for cooking

  • 3 x sweet potatoes 

  • 1 x cauliflower

  • ½ bag of spinach

  • Red Thai Paste

  • 1 tin coconut milk (half or full fat)

  • Any other veggies that need to be used up

Method

  1. Fry onion and pepper in a tablespoon of oil
  2. Add half of curry paste
  3. Add tin of coconut milk
  4. Add rest of veggies chopped up bar spinach
  5. Add spinach 5 mins before the end
  6. Simmer for about an hour minimum
  7. Using a non-stick pan, fry some coconut on the base of the pan till golden brown using a low heat. 
  1. Cook rice and mix in with golden coconut pieces!

It doesnt need to be perfect!

The most important thing is that you set yourself up for success and be realistic in your expectations. If you know you have zero willpower when you get home late on a Wednesday night then cook on a sunday and freeze things! I am always knackered after putting my son to bed at 7:30 so I try to cook for the family around 5 so that it is all ready to go at 8 (we eat late as my wife is french and works late). Be real! Plan for what you need depending on your time and energy available! You can also use a slow cooker for the meals above too

Victoria xx

More Healthy Recipes from Free Spirit Fitness

Quinoa Super Salad Recipe

Halloumi & Quinoa Recipe

Immune Boosting Soup Recipe

Healthy Banana & Blueberry Pancakes

Victoria Jones

I'm a Personal Trainer dedicated to improving my clients health and fitness. I work with people of all ages and levels of fitness, across Leamington, Warwick and Warwickshire. Lose Weight and get fit with Free Spirit Fitness Culture.
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