Recipes

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Vegan Nutritional Coaching

RECIPES

You will receive more than 40 interesting recipes with the new MajPur cookbook soon! You can already see many other recipe ideas on my instagram account. Check it out under majpurmajpur.

Green Smoothie

Morning Energy Kick

  • 2-3 handful of green kale
  • 2 apple
  • ginger as needed
    (about 1 cm with shell)
  • 1-2 ts linseed
  • 1/2 a lemon
  • 1 banana
  • ½ peeled orange
  • ½ handful broccoli
  • ½ avocado
  • some fresh basil
  • depending on the sweetness, add 0-3 dates

Put all ingredients in the blender. Fill ¾ of the container with water and mix the smoothie at the highest level for about a minute. Your morning energy kick is already done!

Tip: I also put the bowls and seeds into the blender (except for the banana and orange) to get all the nutrients and fiber. It is worth to buy a blender with at least 1500 watts and 32.000 revolutions. Hereby you will be able to create wonderful smoothies.

BREAKFAST PORRIDGE

  • approximately 2-3 breakfast cups wholegrain oats (possibly gluten-free)
  • approximately 100-200 ml of water
  • approximately 100-200 ml of milk of your choice (I prefer almond milk)
  • 1 hand full nuts of your choice
  • fruits of your choice (eg. 1-2 handful berry mix)
  • 1-2 ts flaxseed crushed
  • 1-2 ts date or sugarcane syrup to sweeten
  • 1-2 ts grated coconut

Put the oats in a saucepan with the liquid ingredients and place in medium heat. Wait until the porridge starts to get a little hot and gradually add all the ingredients to the pot. Stir constantly. If the porridge gets a bit too thick, add some more liquid.

Tip: The longer you leave the porridge on the stove, the thicker it gets. Enjoy your meal :-).

MUSHROOM RISOTTO

  • 2 cup brown rice
  • 5 cups of water
  • 1 breeze salt & pepper
  • 1 onion
  • 2-3 garlic cloves
  • fresh parsley
  • mushrooms of your choice
  • 200 ml soy cream or alternatively coconut milk
  • a pinch of cayenne pepper

While the rice starts to boil, you can already cut the garlic, onions and parsley. Brush the mushrooms with a suitable brush for food. Then also cut them small. Roast the garlic dry in a non-stick pan until golden brown. Sauté the onions and pour in a little bit of water. Approximately simmer for a minute. Next, add the mushrooms and spices so they can develop their full flavour. After the rice is done, put everything together in a large pan. Add the fresh herbs, the soy cream (possibly coconut cream) and eventually more spices. I like it a bit more classic. If you want to give your risotto the last whistle with a magical ingredient, or your favourite spice, do so.

Tip: Since brown rice needs a bit longer than white, I always let it cook for 20 minutes. Since I usually like to eat a bit more spicy, there is always enough cayenne pepper available :-).

chia pudding

Vanilla-Coconut Chia-Pudding

  • 1 cup chia-seeds
  • 2-3 cups plantmilk
  • 1-2 vanilla bean
  • 3 table spoon date sweetener
  • 2-3 table spoon shredded coconut

For the topping:

  • 2 cups of dark berries
  • 1 table spoon cinnamon
  • 1 vanilla bean
  • 2-3 table spoon date sweetener

Put all the ingredients into a bowl and mix well. For the topping, heat the berries, add the rest of the ingredients and let it cool for a while. Add the fruit mixture on top of the chia-pudding. Let it cool in the refrigerator for 2-3 hours. Enjoy!

vegtables

Spicey Ovenvegetables

  • ½ pumpkin
  • 2 potatoes
  • 3 carrots
  • 1-3 tea spoons rosemary
  • 2 onions
  • Salt / pepper
  • Cayenne pepper
  • Red bell pepper powder
  • 1 dash cinnamon
  • 1 lemon

Peel the pumpkin and the carrots if needed, Cut all the vegetables in handy peaces and place on a baking tray. Ad the lemon and spices and mix well. Bake the vegetables for about 30 minutes at 180 degrees. You can always add more vegetables or bake it a bit longer if preferred.

Buckwheat Pizza

Vegan
Buckwheat Pizza

For the dough:

  • 500 g buckwheat
  • 1 parcel dry yeast
  • Salt
  • Water

For the tomatoesauce:

  • 1 can diced tomatoes
  • 2 onions
  • Salt / pepper
  • 1 table spoon dry oregano
  • 1 table spoon date sweetener
  • 2 gloves of garlic

For the topping (as you prefer):

  • Basil
  • Olives
  • Cherry Tomatoes
  • Rocket salad
  • Walnuts
  • Nutritional yeast

For the dough, mix all ingredients until your dough is fluffy and won’t stick on your fingers anymore. I usually use about 300 -500 ml of water. Just adapt the amount of water to the amount of buckwheat you have. Let it sit for 15 minutes.

For the tomato sauce, roast the diced garlic in a pan until brown. Add the chopped onions and a little bit of water. Start adding all the other ingredients and let it cook for a while. Put aside.

Take some buckwheat flower and spread it on a kitchen table. Roll out the dough. Keep in mind to have enough flower underneath the dough, i twill stick otherwise. Put some baking paper on the baking tray and transfer the dough on top of the tray. Afterwards spread the tomatoesauce on top of the pizza and cover it with the rest of the ingredients. To finish, use a little nutritional yeast as a final toping. Bake for 20-25 minutes at 180 degrees.


Raw Vegan Berry Cheesecake

For the dough:

  • 100g Dates
  • 180g ground almonds

For the filling:

  • 400g Cashews
  • 100-200 ml water
  • 2-3 ts lemon juice
  • 1 can coconutmilk
  • 3 ts date sweetener
  • 1 tonka bean oder vanilla
  • 200g dark berries

Let the cashews soak for about 30 minutes. If your dates are dry, let them soak as well. Put the coconutmilk in the fridge, so the fluid get harder. If you are using a round spring form, you can cover it with baking paper, so the filling and dough wont stick.

Ground the dates until you get a thick and sticky mass. Add the ground almonds. You can now put the finished dough at the bottom of the spring form.

Put the soaked cashews, the lemon juice and the water in the mixer. You can use a little more water if you feel like it. But be careful, if it get’s too soft, it might not stick together at the end. Add the tonka bean, the hard part of the coconutmilk and the date sweetener and mix again.

Put half of the cheesecake mass aside. Now you can add the berries and mix again until you have a creamy and dark cheesecream.

Now you can top the dough with both creams and let it set for 30-50 minutes in the freezer.

Tipp: Only add the topping fruits after the freezer. It will add a lovely finish to your cake. Enjoy! 🙂