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SPIRITUAL GUIDANCE + LIFE COACHING
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VEGAN RECIPES
All our recipes serve two people and amounts can be adjusted to suit.
Always buy organic ingredients when available.

FMF Frozen Mashed Fruit (12 recipes)
Pressure Cooker Beans and Veg
Spiced Lentils and Veg
Mashed Butter Beans With Vegetables and Herbs
Oat Meal / Porridge
Chocolate Banoffee Pudding



FMF Frozen Mashed Fruit (12 Recipes)
We're not even kidding!  This is the tastiest foodstuff we've ever tasted.  We cook this dish daily.  It'll uplift your life!

You can supplement your home cooking delights with factory produced mashed fruit sold as baby food.  We don't feel it compares with home cooked goodness but it's certainly very tasty and often organic.

Instructions
1) Wash and chop the fruit,
2) Blend using a hand blender,
3) Heat in a pot for 2-mins until still bubbling while being stirred, to pasteurize,
4) Divide between two ramekins,
5) Loosely cover and let cool for 30-mins,
6) Place the dishes into your freezer for 4-hours,
7) Remove from freezer 30-mins before serving to allow it to start to thaw,
8) Serve while still just frozen.

FMF #1 Grape Pineapple Raspberry Blueberry
80g Grape
70g Pineapple
30g Raspberry
20g Blueberry

FMF #2 Pineapple Banana Blueberry Prune
100g Pineapple
50g Banana
40g Blueberry
10g Prune

FMF #3 Orange Pineapple Prune Raspberry
80g Orange juice
75g Pineapple
30g Prune
15g Raspberry

FMF #7 Orange Pineapple Blueberry Raspberry
100g Orange juice
40g Pineapple
35g Blueberry
30g Raspberry

FMF #8 Pineapple Raspberry
160g Pineapple
40g Raspberry

FMF #9 Grape Orange Blueberry
150g Grape
40g Orange juice
25g Blueberry

FMF #10 Apple Orange Raspberry Lemon
110g Apple
35g Orange juice
30g Raspberry
25g Lemon juice

FMF #12 Orange Apple Blueberry Raspberry
75g Orange juice
55g Apple
40g Blueberry
30g Raspberry

FMF #13 Orange Apple Blueberry Raspberry
120g Apple
45g Orange juice
25g Lemon juice
20g Raspberry

FMF #14 Apple Orange Raspberry
125g Apple
70g Orange juice
20g Raspberry

FMF #15 Apple Blueberry Lemon
125g Apple
90g Blueberry
20g Lemon juice

FMF #16 Grape Apple Raspberry Lemon
90g Grape
60g Apple
30g Raspberry
20g Lemon juice

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Pressure Cooker Beans and Veg
This is the healthiest vegan foodstuff you can get!  We survive on variations of this dish.  It provides heaps of protein (and unfortunately plenty of farts too!) as well as vitamins and minerals, all for very minimal energy (calories).  It's very natural and unprocessed.
Ingredients
500g dried beans, like pinto, butter or kidney, etc.,
1.25l (3 pints) spring water,
1 cauliflower,
1 broccoli,
1 cabbage,
1 cucumber,
800g tinned chopped tomatoes,
4 onions,
10g sea salt

Alternates
You could try instead adding other vegetables to fill your cooker with.  Potatoes, sweet potatoes, yams, carrots, zucchini, mushrooms, spinach, bell pepper, etc..  If you omit the tinned tomatoes you'll need to add extra water to stop it burning.

Instructions
Decant the beans into a plastic container.  Briefly sift through for foreign objects like stones.  Cover with tap water.  Stir beans to rinse.  Discard water.  Cover liberally with spring water.  Cover and leave in your fridge overnight.

Very simply add the beans (with water) to your pressure cooker.  Add the salt.  Chop and add the vegetables and the tinned tomatoes.

Heat until pressurized.  Reduce heat then cook for a further hour.  Remove from the heat and let it continue cooking as it cools down for half an hour.

Decant into food safe containers.  This provides around ten servings of 350-400g (12-14 oz).

This food, despite it's extremely high nutritional content, is fairly bland.  This can be appreciated as is or to serve we recommend adding flavoring.  Measure your required amount of servings into a bowl.  Mash with a masher.  Reheat with a little salt to taste, a little pepper, and garlic and onion powders.  To supplement the protein intake for vegans we recommend adding 30g (1 oz) organic pea (or other) protein powder per serving.  This then provides 11g of protein from the beans (22% protein content of 50g beans (1/10th of 500g)) plus 25g from the powder (84% protein content of 30g powder), making a total of 36g of protein per serving.  The World Health Organization's recommended daily intake of protein is 0.75g per kg of body weight.  Two servings of this food per day provides more than enough protein for an average person including enough extra to support building muscle mass through exercise.  If you add a 10g tablespoon of chia seeds to a serving you're adding your daily intake of omega-3 lipids.

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Spiced Lentils and Veg
15 mins preparation, 20 mins cooking.
Cost around $2 per person including organic lentils and vegetables.  250 calories per serving.
High in protein, vitamins and minerals including iron.  Low in carbs and calories.  No added oil, salt or sugar.

Ingredients
25g cilantro fresh chopped finely
1 stick lemongrass topped and tailed and chopped into 3
1 tbsp garlic granules or powder
1 tbsp garam masala
2 large pinches white pepper to taste
1 can lentils including the water
1 medium-large zucchini topped and tailed and chopped finely e.g. slice length ways in 3 then rotate 90° and slice length ways in 3 to make a 9 piece matrix then slice finely
1 large onion chopped finely
35g baby spinach chopped finely
70g frozen peas
1 green bell pepper deseeded and chopped finely

Instructions
Use a pot.  Add the spices.  Heat until the color starts to change.  Add the remaining ingredients, cover and leave to cook over a low heat.

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Mashed Butter Beans With Vegetables and Herbs
15 mins preparation, 30 mins set & leave cooking.
Cost around $1½ per person for organic ingredients.  Each serving provides 160 calories, 22g protein, ½ of the recommended daily intake of lipids (fats) plus carbs, vitamins and minerals.  Eating both servings in a day gives an 80kg (175lb) dieter ¾ of their protein requirement for only 320 calories.
High in protein, vitamins and minerals.  Low in carbs and calories.  No added oil or sugar, salt to taste.

Ingredients
1 can butter beans in water
Fine grain sea salt to taste
1½ tbsp chia seeds
1 tsp dried oregano
1 tsp dried basil
1 tsp dried marjoram
1 tsp garlic powder
1 tbsp onion powder
2 medium onions, diced finely
½ large yellow bell pepper, diced finely
Handful baby leaf spinach, chopped finely
3 heaped tbsp (30g) pea protein powder
200ml spring water

Instructions
Add the beans and water to a non-stick pan. Mix in the protein powder. Add the remaining ingredients. Cover. Cook on a low heat for 30 mins. Transfer to another container. Mash with a masher. Try serving in a wooden bowl and eating with a wooden spoon.

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Oat Meal / Porridge
165cals per serving

Ingredients
50g oats
250g spring water
6g sustainable palm oil
12g sugar
Pinch sea salt
16g raisins
Cinnamon and nutmeg

Instructions
Mix it all together in a pot over a low heat for 10-mins.

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Chocolate Banoffee Pudding
Ingredients
1 banana
20g cocoa powder
10g flour
6g sustainable palm oil
12g sugar
16g agave nectar
10ml vanilla essence
Pinch sea salt
Cinnamon, cassia, nutmeg and mace

Instructions
Chop the banana finely.  Mix it all together in a pot over a low heat for 10-mins.  Serve dusted with cocoa and cinnamon and with a squirt of agave.

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