Nourish Your Soul eBook

EAT VEGAN

NOURISH YOUR SOUL
DAILY MEALS

5 DAY MEAL PLANNER
BY

THE NOURISHED CHEF

CONGRATULATIONS

YOU ARE THE LUCKY WINNER OF THE
NOURISH YOUR SOUL BUNDLE

GIVEAWAY WITH THE NOURISHED
CHEF + COCONUT MAGIC.

I CANNOT WAIT FOR YOU TO GET
INTO THE KITCHEN AND EXPERIMENT

WITH YOUR NEW COCONUT MAGIC
GOODIES. KEEP READING FOR YOUR 5

DAY NOURISH YOUR SOUL MEAL
PLANNER AND 15 STEP BY STEP

RECIPES.

5 DAY MONDAY TUESDAY
NOURISH
BREAKFAST BREAKFAST
YOUR
SOUL coconut nectar pancakes MCT oil berry blast
PLANNER (page 2) smoothie
(page 4)
VEGAN EATS LUNCH
LUNCH
BY avocado + quinoa salad
(page 6) dill potato salad
THE NOURISHED CHEF (page 3)
DINNER
DINNER
thai red curry
(page 1) tahini tabbouleh
(page 9)
SNACKS
SNACKS
Coconut Magic Raw
Energy Bar Coconut Magic Raw
Energy Bar

WEDNESDAY THURSDAY FRIDAY

BREAKFAST BREAKFAST BREAKFAST

grain-free granola tofu scramble MCT kale green
(page 5) (page 7) smoothie
(page 8)
LUNCH LUNCH
LUNCH
coconut vinegar mustard crispy chickpea +
olive wrap pink hummus sub egg-less mayo
(page 11) sandwich
(page 12) (page 10)
DINNER
DINNER DINNER
pea + coconut soup
(page 13) mushroom burgers tofu stir-fry
(page 15) (page 14)
SNACKS
SNACKS SNACKS
Coconut Magic Raw
Energy Bar Coconut Magic Raw Coconut Magic Raw
Energy Bar Energy Bar

DINNER RECIPES
THE NOURISHED CHEF

THAI RED CURRY

SERVE: 4
TOTAL TIME: 20 MIN
GLUTEN FREE

INGREDIENTS

1 tbsp coconut oil
1 onion (chopped)
2 garlic cloves (grated)
thumb-sized piece of ginger (grated)
3 tbsp vegan Thai red curry paste
1 tbsp smooth peanut butter
3 medium sweet potato (peeled and cut into chunks)
1 can coconut milk
200g bag baby spinach
1 lime (juiced)
salt and pepper (to taste)
cooked rice or cauliflower rice (to serve)
roasted chopped peanuts (to serve)

DIRECTIONS

1.Melt the ncoconut oil in a saucepan over medium-heat. Add onion
and cook for 5 mins. Add garlic and ginger, cook for 1 min until
fragrant.

2.Stir in the Thai red curry paste, peanut butter and sweet potato,
then add the coconut milk and 200ml water.

3.Bring to the boil, turn down the heat and simmer, uncovered, for
25-30 mins or until the sweet potato is soft.

4.Stir through the baby spinach and lime juice, season with salt and
pepper. Serve with cooked rice/ cauliflower rice. Sprinkle over
roasted nuts.

PAGE 1

BREAKFAST RECIPES
THE NOURISHED CHEF

COCONUT NECTAR
PANCAKES

SERVE: 4-6
TOTAL TIME: 30 MINS
GLUTEN FREE + NUT FREE

INGREDIENTS

300g gluten free self-raising flour
1 tsp baking powder (gluten free)
1 tbsp coconut sugar
1 tbsp pure vanilla extract
pinch of salt
400ml plant-based milk
coconut oil (for cooking)
sliced fruit + coconut nectar (to serve)

DIRECTIONS

1.Whisk the flour, baking powder, coconut sugar, vanilla extract
and salt in a large bowl. Slowly pour and mix in the milk until you
get a smooth, thick batter.

2.Lightly grease a non-stick frying pan over a medium-low heat with
coconut oil. Add 2 tablespoons of batter into the pan at a time to
make small, round pancakes. Cook for 3-4 mins until the edges
are set. Flip the pancakes over and cook for another 2-3 mins
until cooked through. Keep warm in a low oven while you cook
the remaining pancakes.

3.Serve stacked with sliced fruit and a good drizzle of coconut
nectar.

PAGE 2

LUNCH RECIPES
THE NOURISHED CHEF

DILL POTATO SALAD

SERVE: 4
TOTAL TIME: 20 MINS
GLUTEN FREE + NUT FREE

INGREDIENTS

600g baby potatoes (halve any larger ones)
2 tsp coconut vinegar
2 tsp extra virgin olive oil
salt and pepper (to taste)
½ cup vegan mayonnaise
1 ½ tsp Dijon mustard
1 shallot or ½ a red onion (finely chopped)
2 tsp capers (chopped if large)
small handful of parsley (chopped)
small handful of dill (chopped)

DIRECTIONS

1.Place the potatoes into a pot, season with salt and cover with
cold water. Bring up to a boil and simmer for 15-20 mins, until
they’re tender. Drain and leave to steam-dry in a colander for 5
mins. If the skins are papery and peeling away, rub them off.

2.Tip the potatoes into a bowl and add the coconut vinegar, olive
oil and season with salt and pepper, toss well. Allow to cool.

3.Stir in the mayo, mustard, shallot, capers and herbs (saving a
little to garnish). Scatter over the remaining herbs and serve.

PAGE 3

BREAKFAST RECIPES
THE NOURISHED CHEF

MCT OIL BERRY
BLAST SMOOTHIE

SERVE: 1
TOTAL TIME: 5 MINS
GLUTEN FREE

INGREDIENTS

1 cup unsweetened vanilla almond milk
½ cup frozen mixed berries
½ cup ice cubes
1 tbsp MCT oil
3 tbsp coconut cream (melted & warm)
1 tsp coconut nectar (optional)

DIRECTIONS

1.Add all ingredients into a blender.
2.To melt the coconut cream: measure & scoop into a small,

microwave-safe bowl. Heat in 10-second increments until
completely melted and warmed. If you skip this step, the coconut
cream may become hardened coconut chips in the smoothie.
3.Close blender. Blend until smooth.

PAGE 4

BREAKFAST RECIPES
THE NOURISHED CHEF

GRAIN-FREE GRANOLA

SERVE: 5
TOTAL TIME: 40 MINS
GLUTEN FREE

INGREDIENTS

1 ½ cups natural whole almonds
1 cup natural pumpkin seeds
½ cup natural sunflower seeds
½ cup white sesame seeds
1 cup unsweetened coconut flakes
½ cup almond meal/flour
3 tbsp chia seeds
1 tsp ground cinnamon
⅓ cup coconut nectar or maple syrup
3 tbsp coconut oil (melted)
1 tsp pure vanilla extract

DIRECTIONS

1.Preheat oven to 150C. Line a large baking tray with parchment
paper.

2.In a large mixing bowl combine all the dry ingredients. Stir until
the dry ingredients are fully and evenly coated.

3.Transfer the granola mixture onto the prepared baking tray,
spreading out the mixture into one thin even layer.

4.Bake for 30-35 minutes tossing halfway through.
5.Allow to completely cool (this ensures the granola will be as

crispy as possible). Once ready, break up into granola clusters.
6.When ready to serve, sprinkle out two handfuls of granola with a

generous pour of plant-based milk.

PAGE 5

LUNCH RECIPES
THE NOURISHED CHEF

AVOCADO + QUINOA
SALAD

SERVE: 3
TOTAL TIME: 10 MINS
GLUTEN FREE + NUT FREE

INGREDIENTS

1 cup cooked quinoa
½ cup chickpeas
1 avocado (diced)
3 shallots (sliced)
2 tbsp toasted coconut flakes
2 tbsp pumpkin seeds
1 tbsp avocado oil
1 tbsp coconut vinegar
¼ tsp ground cumin
sea salt (to taste)
4 cups fresh baby rocket

DIRECTIONS

1.Arrange the rocket onto a large serving platter. Sprinkle over the
quinoa, chickpeas, avocado, shallots, coconut flakes and pumpkin
seeds.

2.Whisk together the avocado oil, coconut vinegar, ground cumin
and salt. Drizzle over the salad, toss well.

PAGE 6

BREAKFAST RECIPES
THE NOURISHED CHEF

TOFU SCRAMBLE

SERVE: 2
TOTAL TIME: 25 MINS
GLUTEN FREE + NUT FREE

INGREDIENTS

1 tbsp olive oil
1 small onion (finely sliced)
1 garlic clove (crushed)
½ tsp turmeric
1 tsp ground cumin
½ tsp sweet smoked paprika
280g extra firm tofu
½ cherry tomatoes (halved)
½ small bunch parsley (chopped)
gluten free vegan bread of choice (to serve)

DIRECTIONS

1.Heat the oil in a frypan over a medium heat. Fry the onion for 8
-10 mins or until golden brown and sticky. Stir in the garlic,
turmeric, cumin and paprika. Cook for 1 min.

2.Roughly mash the tofu in a bowl using a fork, keeping some
pieces chunky. Add to the pan and fry for 3 mins. Raise the heat,
then sprinkle in the tomatoes, cooking for 5 mins or until they
begin to soften. Fold the parsley through the mixture. Serve on
its own or with toasted gluten free bread.

PAGE 7

BREAKFAST RECIPES
THE NOURISHED CHEF

MCT KALE GREEN
SMOOTHIE

SERVE: 2
TOTAL TIME: 5 MINS
GLUTEN FREE

INGREDIENTS

2 handfuls kale
½ avocado (peeled)
½ lime (juiced)
1 tbsp MCT oil
large handful frozen pineapple chunks
thumb-sized piece of ginger (grated)
1 tbsp cashew nuts
1 banana (optional)

DIRECTIONS

1.Put all of the ingredients into a high-speed blender. Add a large
splash of water and blitz. Add more water until you have the
desired consistency.

PAGE 8

DINNER RECIPES
THE NOURISHED CHEF

TAHINI TABBOULEH

SERVE: 3
TOTAL TIME: 45 MINS
GLUTEN FREE + NUT FREE

INGREDIENTS

5 medium parsnips (peeled and cut into thumb-sized pieces)
2 ½ tbsp olive oil
1 tsp ground turmeric
2 tsp ground coriander
2 tbsp sesame seeds
130g wild rice
2 red onions (sliced)
2 tbsp coconut vinegar
3 tbsp smooth tahini
salt + pepper (to taste)
1 small handful fresh mint leaves (roughly chopped)
1 small handful coriander (roughly chopped)
2 tbsp pomegranate seeds

DIRECTIONS

1.Heat oven to 200C. Toss the parsnips in 1½ tbsp of the oil,
turmeric and coriander. Sprinkle over the sesame seeds. Roast in
the oven for 30 minutes.

2.Meanwhile, cook the wild rice following pack instructions. Heat
the remaining 1 tbsp oil in a separate pan. Add the sliced onion
with 3 tbsp water. Cook for 10-15 mins. Turn up the heat, add 1
tbsp of the coconut vinegar and cook until soft.

3.Whisk the tahini with the remaining coconut vinegar and enough
warm water to make a creamy dressing. Season with salt and
pepper.

4.Drain the wild rice, mix through the onions and ¾ of the chopped
herbs. Top with the roasted sesame parsnips, pomegranate
seeds, remaining herbs and tahini dressing.

PAGE 9

LUNCH RECIPES
THE NOURISHED CHEF

EGG-LESS MAYO
SANDWICH

SERVE: 4
TOTAL TIME: 35 MINS
GLUTEN FREE + NUT FREE

INGREDIENTS

400g block of medium-firm tofu in water
6 tbsp vegan mayo
½ tsp Dijon mustard
¼ tsp ground turmeric
1 tbsp nutritional yeast
salt and pepper (to taste)
2 tsp finely chopped chives
1 large wholemeal loaf, or mini rolls (use gluten-free bread if
necessary)
1 punnet fresh Australian cress (optional)

DIRECTIONS

1.Remove the tofu from the pack and press out the excess water,
either between sheets of kitchen paper or a clean tea towel,
weighed down with a plate for about 30 mins.

2.Mix the mayo, mustard, turmeric and nutritional yeast together.
Season with salt and pepper.

3.Crumble the tofu into a bowl, leaving large chunks to create a
chopped egg texture. Gently stir in the chives.

4.Spread the mixture onto the bread, finally add cress.

PAGE 10

LUNCH RECIPES
THE NOURISHED CHEF

COCONUT VINEGAR
MUSTARD OLIVE WRAP

SERVE: 1
TOTAL TIME: 10 MINS
GLUTEN FREE + NUT FREE

INGREDIENTS

1 carrot (shredded or coarsely grated)
large red cabbage wedge (finely shredded)
2 shallots (thinly sliced)
1 zucchini (shredded or coarsely grated)
handful fresh basil leaves (roughly chopped)
5 green olives (pitted and halved)
½ tsp English mustard
2 tsp olive oil
1 tbsp coconut vinegar
1 large tortilla (seeded gluten free if necessary)

DIRECTIONS

1.Mix all the ingredients except for the tortilla and toss well.
2.Put the tortilla on a sheet of foil and pile the filling along one

side of the wrap – it will almost look like too much mixture, but
once you start to roll it firmly it will compact. Roll the tortilla
from the filling side, folding in the sides as you go.

PAGE 11

LUNCH RECIPES
THE NOURISHED CHEF

CRISPY CHICKPEA + PINK
HUMMUS ROLL

SERVE: 2
TOTAL TIME: 20 MINS
GLUTEN FREE + NUT FREE

INGREDIENTS

300g cooked beetroot in water (drained, half sliced)
1 can chickpeas (drained)
3 tbsp vegan pesto
2 tbsp olive oil
salt and pepper (to taste)
2 tsp coconut vinegar
2 large ciabatta or gluten free rolls (sliced in half)
2 large handfuls mixed rocket and baby spinach salad mix)

DIRECTIONS

1.Blitz the whole beetroot, ¾ of the chickpeas, 2 tbsp pesto and 1
tbsp olive oil in a food processor, season with salt and pepper.
Blend until you have a thick, smooth hummus. Heat the ciabatta.

2.Fry the remaining chickpeas in the remaining oil until crisp, set
aside. Toss the salad leaves with the remaining pesto and
coconut vinegar. Slice the rolls, then assemble the sandwiches
with the hummus, beetroot slices, salad leaves and fried
chickpeas.

PAGE 12

DINNER RECIPES
THE NOURISHED CHEF

PEA + COCONUT SOUP

SERVE: 4
TOTAL TIME: 25 MINS
GLUTEN FREE + NUT FREE

INGREDIENTS

1 tbsp coconut oil
1 medium onion (chopped)
1 tsp garlic (minced)
1 tsp dried thyme
1 tsp dried oregano
6 cups peas (frozen)
2 cups vegetable stock
1 can coconut cream
salt + pepper (to taste)

DIRECTIONS

1.Add the coconut oil to a pot along with the onion, garlic, thyme
and oregano. Sauté until the onions are softened.

2.Add in the frozen peas and toss with the onions and spices.
3.Add in the vegetable stock and coconut cream. Bring to the boil.

Cook until the peas are firm but tender.
4.Blend up the soup using an immersion (handheld) blender or

using a large high-speed blender. Blend until smooth and then
return it to the pot.
5.Season with salt and pepper.

PAGE 13

DINNER RECIPES
THE NOURISHED CHEF

TOFU STIR-FRY

SERVE: 2
TOTAL TIME: 25 MINS
GLUTEN FREE

INGREDIENTS

3 cups broccolini or broccoli (steamed)
3 cups tofu (patted dry + cubed)
1 shallot (finely chopped)
5 garlic cloves (roughly chopped)
3 cups shiitake or button mushrooms (stems removed +
sliced)
2 tbsp coconut oil
salt and pepper (to taste)
4–5 chilies (dried red chilies)
2 tbsp roasted salted peanuts (chopped)
2 tbsp coconut vinegar
1 tsp coconut nectar
2 tbsp soy sauce or tamari
2 tbsp water
sprinkled sesame seeds (to serve)

DIRECTIONS

1.In a wok or frypan, heat the coconut oil over medium-high heat.
2.Add tofu and brown all sides, about 5-6 minutes.
3.Add a little more coconut oil to the wok and heat. When hot, add

shallot and garlic, stirring constantly, about 2 minutes. Add sliced
mushrooms. Continue cooking turning heat to medium, stirring
often until tender. Add dried chilies and nuts. Saute for 1 minute.
4.Add vinegar, nectar, soy and water. Stir. Using tongs, add the
steamed broccolini and toss to coat. Add tofu. Toss again.
5.Garnish with sesame seeds.

PAGE 14

DINNER RECIPES
THE NOURISHED CHEF

MUSHROOM BURGERS

SERVE: 2
TOTAL TIME: 25 MINS
GLUTEN FREE

INGREDIENTS

2 ½ cups portobello mushrooms (sliced)
¼ cup red onion (diced)
2 cloves garlic (minced)
1 can chickepas (drained, patted dry)
1 cup pecans (finely chopped)
1 ½ cup rolled oats
2 tbsp hoisin sauce
1 tbsp tahini or almond butter

DIRECTIONS

1.Add 2 tablespoons of water to a large frypan over medium-high.
Add the sliced portobello mushrooms. Sauté for 5 minutes.

2.Add the onion and sauté for another 5 minutes. Add the garlic
and cook 2 more minutes.

3.Remove from heat and add to a food processor. Add the
chickpeas and pecans. Add oats. Process until smooth.

4.Add to a large mixing bowl. Add the hoisin sauce, and tahini or
almond butter.

5.Mix well together using hands. Form into six patties.
6.Fry in oil on one side until crispy browned and then carefully flip

and brown on the other side. Serve warm up in your favourite
buns or lettuce cups.

PAGE 15