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Contents Introduction To Workouts By Katya

3

Vegan Protein Sources

4

Meal Plan Matrix

6

Shopping List

7

Around The World Recipe List

8

Mexican 9 Italian 14 Japanese 19 French 23 Greek 27 Indian 31 Sauces & Marinades

35

Dips 40 Dessert 44

Katya’s Plant-Based Recipe Book: Around the World

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Introduction To Workouts By Katya Workouts By Katya is an international health and fitness brand brought to life in May 2016, created for the purpose of helping women to achieve their goals. For half a million girls worldwide, it is the go-to place for workout plans, recipe books, activewear and much more! Today, WBK represents female empowerment, body positivity and self-love. I have made it my mission to help women all around the world to reach their goals, gain confidence, and learn to love the journey to becoming the best version of themselves!

Around the World Recipe Book:

The purpose of this recipe book is to teach you girls that you can have fun in the kitchen AND still reach your goals - making it a journey that you’ll fall in love with. Just because you may want to lose fat or gain muscle, does not mean that you need to consume bland and boring foods! Getting creative in the kitchen is one of my all-time favorite hobbies, and I want to help you to learn how to do the same! I’ve worked closely with a team of qualified nutritionists to bring you both delicious AND macro friendly recipes! Let me show you all the different flavor combinations that you can create, inspired by recipes from various cultures around the world. I have put a healthy twist on all of these world famous dishes that are my absolute favorites, so that you can enjoy them with zero guilt, but all the fun. I pride myself on delicious tasting food and I hope you enjoy these recipes as much as I do!

Katya’s Plant-Based Recipe Book: Around the World

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Vegan Protein Sources You will find that in almost all of my recipes I have included vegan protein sources, so that you can enjoy these meals while reaching your protein targets. These ingredients include:

Chickpeas

Lentils

Beans

Tofu

High in Vitamin B and C

High in Iron and Zinc

High in Potassium and Magnesium

High in Calcium and Iron

Grains High in Fibre

Vegetables High in a wide range of nutrients

Soybeans High in Vitamin K1 and thiamine

…and more! The beauty of plant-based protein sources is that they provide you with so much more than protein! They are packed with different vitamins, minerals and fiber that you would not normally find in animal-based proteins. So enjoy these recipes knowing that you are reaching your goals with a happy and satisfied tummy!

Katya’s Plant-Based Recipe Book: Around the World

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You can’t live a full life on an empty stomach.

Meal Plan Matrix Sometimes it’s easier to stick to the plan if the work is done for you! This meal plan is based on a 2000 calorie diet. A lot of ladies find it easier to bulk prep ingredients for a few recipes and repeat them throughout the week for easy meal prepping! The recipes listed below are either quick to make or good for cooking in bulk!

Meal 1

Meal 2

Meal 3

Meal 4

Sweet Crepes (474 cals)

Black Bean Tacos (564 cals)

Chickpea Masala (731 cals)

Dulce De Leche Pudding (270 cals)

Katya’s Plant-Based Recipe Book: Around the World

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Shopping List This shopping list is based on the ingredients you would need for the recipes in the weekly meal matrix above.

Protein:

Fresh Produce:

Blessed protein powder

Garlic

Black beans (canned)

Onion

Chickpeas (canned)

Ginger

Carbs:

Small corn tortillas Brown rice

Fats:

Avocado Tomato

Pantry:

Whole wheat flour Baking powder

Vegan butter

Buckwheat flour

Olive oil

Almond milk

Coconut oil

Applesauce Maple syrup Cinnamon Cumin Tomato salsa Tikka masala paste

Katya’s Plant-Based Recipe Book: Around the World

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Around The World Recipe List Mexican

Greek

Desserts

Chickpea Burrito Bowl

Yemista

Sweet Crepes

Lentil Enchiladas

Pita with Chickpeas & Tzatziki

Matcha Protein Mug Cake

Vegetable and Tofu Fajitas

Tofu Spanakopita

Dulce De Leche Pudding

Black Bean Tacos

Indian

Tiramisu

Italian

Lentil Dahl

Panzanella Salad

Palak Paneer

Mushroom Risotto

Chickpea Masala

Bruschetta

Sauces & Marinades

Tomato Basil Pasta

Basil Pesto

Japanese

Miso Marinade

Udon Noodles

Salsa Verde

Teriyaki Tofu

Lemon and Garlic Marinade

Miso Eggplant

Dips

French

Quick Hummus

Savory Crepes

Holy Guacamole!

Vegan Nicoise Salad Tomato Salsa Ratatouille

Katya’s Plant-Based Recipe Book: Around the World

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Mexican

Chickpea Burrito Bowl Serves 1

Calories: 665 | Protein: 23g | Fat: 27g | Carbs: 82g

Ingredients: 1/2 cup

cooked brown rice

1 tbsp

Daiya vegan cheddar cheese

1 cup

romaine lettuce, shredded

1/2 tsp

chili powder

1/2 cup

cherry tomatoes, halved

1/2 tsp

smoked paprika

1 cup

canned chickpeas, rinsed and drained

1/2

lime, juiced

1/2

avocado, sliced

Method:

1. Place chickpeas in a bowl and sprinkle over chili powder, smoked paprika and lime juice. Toss to combine. 2. Next, add cooked brown rice and combine. 3. Top with lettuce, tomatoes, avocado and daiya vegan cheddar cheese. 4. Serve.

Katya’s Plant-Based Recipe Book: Around the World

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Lentil Enchiladas Serves 4

Calories: 415 | Protein: 11g | Fat: 17g | Carbs: 54g

Ingredients: 2 cups

enchilada sauce

2 cups

spinach

1 whole

red onion, diced

1 cup

canned lentils, drained and rinsed

1 whole

red bell pepper, diced

100g

vegan shredded cheese

1 tsp

cumin

8 small whole

wheat tortillas

1 tsp

olive oil

1/2 cup

chopped cilantro

Method:

1. Preheat oven to 400°F (205°C) and lightly grease a baking tray. 2. Heat a pan over medium heat and add the olive oil, cumin and onion, stirring for a few minutes. 3. Add the bell pepper and stir for a few more minutes. 4. Add spinach and stir until it begins to wilt. 5. Turn off the heat and add the lentils and enchilada sauce, stirring to combine. 6. One by one, fill the tortillas with the mixture (about 1/2 a cup each) and wrap up, placing in the baking tray seam down. Pour the remaining mixture over the tortillas in the tray. 7. Top with the cheese, spreading evenly over the tortillas. 8. Cook for approximately 15 minutes or until the cheese is melted and golden. 9. Top with the cilantro to serve. Katya’s Plant-Based Recipe Book: Around the World

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Vegetable and Tofu Fajitas Serves 1

Calories: 447 | Protein: 21g | Fat: 19g | Carbs: 47g

Ingredients: 1

wholegrain wrap

3/4 cup

firm tofu

1/2

brown or red onion

1 tsp

taco seasoning

1/2

red bell pepper

1 tbsp

Daiya vegan cheddar cheese

1/2

lime, juiced

1 tbsp

salsa

Method:

1. To prepare vegetables, peel onion and finely slice. 2. Next, remove core and seeds from bell pepper and thinly slice. 3. Drain tofu and pat dry with a paper towel. Cut into cubes. 4. Heat a medium sized non-stick skillet over high heat and add onion and bell pepper. 5. Sprinkle over taco seasoning and lime juice. Cook for around 10 minutes or until vegetables are softened. 6. Add tofu to skillet and gently stir until coated with spices. Remove from heat. 7. To make fajitas, warm up wrap if desired and spread with salsa. Top with vegetable and tofu mixture and sprinkle with Daiya cheese. Roll up and enjoy! Katya’s Plant-Based Recipe Book Book: Around the World

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Black Bean Tacos Serves 1

Calories: 564 | Protein: 12g | Fat: 23g | Carbs: 75g

Ingredients: 3 whole

small corn tortillas

1/2 tbsp

olive oil

1/2 cup

canned black beans, drained and rinsed

1/4 whole

avocado

1/4 cup

tomato salsa

1/4 cup

cup fresh cilantro, chopped

1/2 tsp

chili powder

1 tbsp

lime juice

1 tsp

cumin

1/2 cup

shredded lettuce

1 clove

garlic, crushed

1 oz

vegan shredded cheese

Method:

1. Heat the olive oil over medium heat in a pan. 2. Add the garlic, black beans, chili and cumin and stir for 5 minutes. 3. Mash together the avocado, cilantro and lime juice. 4. Warm the tortillas as per packet instructions. 5. Layer the tortillas with bean mixture, lettuce, salsa, guacamole and vegan cheese to serve.

Katya’s Plant-Based Recipe Book Book: Around the World

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Italian

Panzanella Salad Serves 1

Calories: 447 | Protein: 3.5g | Fat: 29g | Carbs: 41g

Ingredients: 150g

tomatoes

1 tbsp

basil leaves, torn

1/4

red onion, peeled

1/2 tsp

salt

1/2

bell pepper

1/2 tbsp

red wine vinegar

2 oz

sourdough bread, cut into cubes

2 tbsp

olive oil

Method:

1. Preheat the oven to 350°F (180°C). 2. Line a baking tray with parchment paper and toss sourdough with 1 tbsp olive oil. Place in the oven for 15 minutes or until golden brown and crisp. Remove from the oven. 3. Meanwhile, cut tomatoes and bell pepper into chunks and toss in a colander with salt. Let sit for 15 minutes shaking occasionally to help drain. 4. Finely slice red onion and add to a bowl with tomato, bell peppers, toasted bread and basil leaves. 5. To make the dressing, whisk together red wine vinegar and remaining olive oil. Pour over salad. 6. Roll up wrap, heat if desired and serve.

Tip:

To add a protein hit to this meal mix in a tin of beans or lentils, or serve with grilled tofu or tempeh. Katya’s Plant-Based Recipe Book: Around the World

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Mushroom Risotto Serves 4

Calories: 431 | Protein: 9g | Fat: 7g | Carbs: 83g

Ingredients: 2 cups

arborio rice

2 cups

button mushrooms, chopped

4 cups

vegetable broth

2 tsp

dried thyme

1/2 cup

white wine (vegan)

1 tbsp

parsley, chopped

1 whole

1 whole onion, diced

1/2 cup

peas, thawed if frozen

2 tbsp

olive oil

Method:

1. Heat 1 tbsp of olive oil to a hot pan, then add the garlic, onion and mushrooms. 2. Stir for a few minutes or until they start to brown. Remove from pan and set aside. 3. Add the remaining olive oil to the pan followed by the rice, stirring for a few seconds. 4. Add in the white wine and stir until the wine is absorbed. 5. Add in 1 cup of the broth, and stir until the liquid is nearly absorbed. 6. Repeat this process until the rice is cooked and creamy. You may not need all the broth. 7. Add back in the mushrooms and onion with the thyme, parsley and peas. Stir to combine. 8. Serve hot and avoid reheating. Katya’s Plant-Based Recipe Book: Around the World

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Bruschetta Serves 1

Calories: 456 | Protein: 16g | Fat: 8g | Carbs: 76g

Ingredients: 2 slices

sourdough bread

1/2 tbsp

olive oil

1/2 whole

tomato

1/2 tbsp

balsamic vinegar

1/4 whole

red onion

4

basil leaves, sliced

1/2 clove

garlic, crushed

1 tsp

salt

Method:

1. Dice the tomato and red onion. 2. Add the tomato, onion, garlic, olive oil and balsamic vinegar into a bowl and toss to combine. 3. Toast the sourdough. 4. Top with the tomato mixture and garnish with basil and salt to serve.

Katya’s Plant-Based Recipe Book: Around the World

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Tomato Basil Pasta Serves 2

Calories: 406 | Protein: 13g | Fat: 8g | Carbs: 70g

Ingredients: 6 oz

spaghetti

7 oz

canned Italian cherry tomatoes

1 tbsp

olive oil

2 tbsp

basil leaves, chopped

1/2 whole

red onion

1 tsp

salt

1 whole clove

garlic, crushed

1 tsp

pepper

Method:

1. Cook spaghetti as per packet instructions. 2. Add the olive oil to a hot pan, followed by the onion. Saute for a minute then add the garlic. 3. Add the cherry tomatoes to the pan and bring to a simmer, stirring occasionally for 5 minutes. 4. Add the basil, salt and pepper to the pan for the last minute. 5. Serve the sauce over cooked pasta. 6. Season with salt and pepper to taste. Serve. Katya’s Plant-Based Recipe Book: Around the World

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Japanese

Udon Noodles Soup Serves 2

Calories: 398 | Protein: 14g | Fat: 6g | Carbs: 73g

Ingredients: 6 oz

udon noodles

2

green onions

3 cups

vegetable broth

2 sheets

nori

1 tbsp

miso paste

1 tbsp

soy sauce

2 cups

mixed mushrooms

1 tbsp

sesame seeds

Method:

1. Prepare broth by adding vegetable broth, miso paste, and soy sauce to a medium sized saucepan over medium high heat. 2. Bring to boil and cook for 10 minutes. 3. Cook noodles according to package directions and set aside. 4. Clean mushrooms and slice thinly. Then cut ends off green onions and slice finely. 5. Add mushrooms to broth and cook for 5 minutes or until softened. 6. To serve, distribute noodles between two bowls, then ladle broth with mushrooms. 7. Garnish with green onions, nori and sesame seeds.

Tip:

Add protein of choice! We like tofu with this one, but you could also try tempeh, or edamame beans.

Katya’s Plant-Based Recipe Book: Around the World

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Teriyaki Tofu Serves 2

Calories: 491 | Protein: 21g | Fat: 21g | Carbs: 52g

Ingredients: 14 oz

firm tofu

1 tbsp

coconut sugar

2 tbsp

olive oil

1/4 cup

water

1 whole

onion

1 cup

broccoli, chopped

1 tsp

ginger

1 tbsp

sesame seeds

2 tbsp

mirin

1 cup

cooked basmati rice

2 tbsp

low sodium soy sauce

Method:

1. Pat the tofu dry, then slice into cubes. 2. Heat the olive oil in a pan over medium heat, and add the tofu. 3. Cook, turning for 5 minutes until golden brown. Remove from the pan and set aside. 4. Add the ginger, broccoli and onion to the pan and stir for a minute. 5. Add the mirin, soy sauce, water and coconut sugar to the pan, and stir to combine. 6. Add the tofu back into the pan and stir until coated with the sauce mixture and the sauce begins to thicken. 7. Serve over the cooked rice and sprinkle with sesame seeds. Katya’s Plant-Based Recipe Book: Around the World

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Miso Eggplant with Soba Noodles Serves 1

Calories: 618 | Protein: 24g | Fat: 19g | Carbs: 88g

Ingredients: 1

medium eggplant

2 oz

dry soba noodles

2 tsp

sesame oil

1 serving

miso marinade

1/2 cup

shelled edamame (soy) beans

Method:

1. Preheat the oven to 350°F (180°C) and line a baking tray with parchment paper. 2. Cut eggplant in half lengthwise and with a paring knife cut a criss-cross pattern into the flesh. 3. Brush sesame oil over eggplant and place in the preheated oven for 20 minutes or until very tender. 4. Remove from the oven, let cool and cut eggplant into small pieces. 5. Brush eggplant with half of the miso marinade and place back into the oven for a further 5 minutes or until miso marinade becomes golden. Remove from the oven. 6. Meanwhile, steam edamame beans according to package instructions and cook noodles. 7. To serve, combine noodles with edamame beans and eggplant and toss with remaining marinade.

Thank you @katarsway for your contributions to this e-book! Katya’s Plant-Based Recipe Book: Around the World

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French

Savory Crepes Serves 4

Calories: 332 | Protein: 7g | Fat: 15g | Carbs: 43g

Ingredients: 1 cup

wholewheat flour

1/2 tsp

pepper

1 cup

oat (or rice) milk

8 tbsp

Daiya cheddar cheese

1 tbsp

chia seeds

1 cup

button mushrooms, sliced

2 1/2 tbsp

water

4 tbsp

chives, chopped

1/2 tsp

salt

Olive oil cooking spray

Method:

1. In a small bowl mix together chia seeds and water. Let sit for 5 minutes until the mixture thickens. 2. In a bowl mix together flour, oat milk, chia mixture, salt and pepper until combined. Let sit for 5 minutes until mixture thickens to a pancake consistency. 3. Spray a nonstick frying pan with cooking oil and heat to medium heat. Once hot, ladle 1/4 cup batter onto pan and swirl to coat. Cook for 1 minute or until golden then flip, cooking for another minute. Then add 1/8 cup mushrooms, 1 tbsp Daiya cheese and 1/2 tbsp chives. 4. Fold crepe over and cook for another few minutes until cheese has melted. 5. Repeat with remaining batter and filling.

Katya’s Plant-Based Recipe Book: Around the World

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Vegan Nicoise Salad Serves 1

Calories: 565 | Protein: 23g | Fat:17g | Carbs: 80g

Thank you @katarsway for your contributions to this e-book!

Ingredients: 1 cup

cooked french or canned lentils

1/2 cup

cherry tomatoes

100g

green beans

1 tbsp

pitted olives

4

baby potatoes, washed

1 tsp

olive oil

1 cup

romaine lettuce

1 tsp

red wine vinegar

1 tsp

dijon mustard

Method:

1. In a small pot of boiling water place potatoes in water and cook for 10 minutes or until tender. 2. When the potatoes have a couple of minutes to go add green beans and boil for 2-3 minutes or until bright green in color. Remove from heat, drain and let cool. 3. Shred romaine lettuce, and halve the cherry tomatoes. Add the lettuce, cherry tomatoes, green beans, lentils and olives to a bowl. Halve potatoes and add to the bowl tossing to combine. 4. To make dressing combine olive oil, red wine vinegar and dijon mustard. 5. Whisk together and pour over salad. 6. Put back in the oven for 10 minutes, remove and then serve. Katya’s Plant-Based Recipe Book: Around the World

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Ratatouille Serves 4

Calories: 233 | Protein: 4g | Fat: 15g | Carbs: 21g

Ingredients: 6

medium tomatoes (red or orange variety)

1

bell pepper, core and seeds removed

1

eggplant, ends removed

2

zucchinis, ends removed

2 cloves

garlic, peeled

1

medium onion, peeled

1/2 bunch

fresh basil leaves, torn

4 tbsp

olive oil Salt and pepper to taste

Method:

1. Preheat the oven to 350°F (180°C). 2. Prepare vegetables by dicing onion and garlic finely. Next, remove tops from tomatoes and add tomatoes to a food processor and blitz until resembling soup consistency. 3. Line two baking trays with parchment paper. Dice eggplant and add to a tray with 1 tbsp olive oil. Next dice bell pepper and zucchini and add the other tray with 1 tbsp olive oil. Season with salt and pepper and toss to combine. 4. Place trays in the oven and bake for 20 minutes, remove and toss vegetables. Then place eggplant back in for 10 minutes and remove. Cook the peppers and zucchini for a further 10 minutes then remove. 5. In a large skillet over medium heat. Add remaining olive oil with onion and garlic and saute for 5-10 minutes until translucent and tender. Next, add tomatoes and bring mixture to a simmer. 6. Carefully add remaining vegetables, season with salt and pepper and simmer for 10 minutes. Stir in basil and serve between four bowls. Enjoy.

Tip:

Serve with crusty bread and protein of choice!

Katya’s Plant-Based Recipe Book: Around the World

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Greek

Yemista Serves 4

Calories: 266 | Protein: 14g | Fat: 3.5g | Carbs: 44g

Ingredients: 4

large tomatoes

2 cloves

garlic, peeled and crushed

4

green bell peppers

2 tbsp

fresh parsley, chopped finely

1 cup

cooked brown rice

2 tbsp

pine nuts (optional)

1/2 cup

tomato paste

1

lemon, juiced

1 cup

canned lentils, rinsed and drained

4 tbsp

nutritional yeast

Salt and pepper to taste

Method:

1. Preheat the oven to 350°F (180°C) and line a deep baking tray with parchment paper. 2. Cut tops off tomatoes and peppers and reserve for later. Remove seeds from peppers and discard. Remove flesh from tomatoes, chop finely and place in a large bowl. 3. Add cooked brown rice to the bowl with tomato flesh along with tomato paste, lentils, nutritional yeast, garlic, parsley, pine nuts (if using) and lemon juice. Season with salt and pepper. 4. Place tomato and pepper shells on the lined baking tray (making sure to place them close together to ensure they don’t fall over mid-cook) and stuff evenly with brown rice mixture. Top with reserved vegetable tops and cover with foil. 5. Place yemista into preheated oven and cook for 40 minutes, then remove foil and cook for a further 15 minutes. Remove from the oven and serve.

Katya’s Plant-Based Recipe Book: Around the World

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Pita with Chickpeas & Tzatziki Serves 1

Calories: 395 | Protein: 12g | Fat: 14g | Carbs: 56g

Thank you @katarsway for your contributions to this e-book!

Ingredients: 1

wholewheat pita

1/2 cup

iceberg lettuce, shredded

1/2 cup

canned chickpeas, drained and rinsed

1/4 cup

plain vegan natural yogurt (unsweetened)

1 tsp

olive oil

1/4

cucumber, grated

1/2

lemon, juiced

1/2 tsp

garlic powder

1 tsp

oregano

1/4 tsp

salt

Method:

1. Make the tzatziki by combining vegan yogurt, garlic powder and salt. Squeeze excess moisture out of the cucumber and add to the yogurt mixture. Stir to combine and refrigerate until ready to use. 2. Add chickpeas to a bowl with olive oil, oregano, and lemon juice. Stir until chickpeas are coated. 3. Heat a medium-sized skillet to medium-high heat. 4. Once hot, add chickpeas and cook for a few minutes until crisp. 5. To serve, warm pita if desired and spread tzatziki. Top with shredded lettuce and chickpeas. 6. Wrap up and enjoy! Katya’s Plant-Based Recipe Book: Around the World

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Tofu Spanakopita Serves 6

Calories: 324 | Protein: 22g | Fat: 14g | Carbs: 28g

Ingredients: 8 sheets

filo pastry

12 oz

firm tofu, crumbled

16 oz

frozen spinach, thawed

6 tbsp

nutritional yeast

6

green onions

1/2

nutmeg

2 cloves

garlic, crushed

2 tbsp

dill

4 tbsp

chia seeds

Salt and pepper to taste

10 tbsp

water

Olive oil cooking spray

Method:

1. Preheat the oven to 350°F (180°C). 2. Drain thawed spinach and squeeze out any excess water with a paper towel. Make sure to get as much liquid out as possible otherwise the filo pastry will go soggy. 3. In a small bowl mix together the chia seeds and water. Let sit for 5-10 minutes until mixture thickens. 4. Cut ends off green onions and chop finely. Then finely chop dill. In a bowl, mix together spinach, green onions, garlic, crumbled tofu, nutritional yeast, nutmeg and dill. Season with salt and pepper and mix together until combined. Pour in chia mixture and stir until combined. 5. To prepare filo, spray a large ovenproof dish with olive oil cooking spray. Place a piece of filo in the base and spray with cooking spray. Repeat with 3 more sheets. Spoon over spinach mixture and smooth down with a spatula. Place another piece of filo pastry and spray with cooking spray. Repeat with remaining sheets and spray top with cooking spray. Place into the oven for 1 hour or until filo has crisped up and filling is set. 6. Remove from the oven and cut into 8 squares.

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Indian

Lentil Dahl Serves 4

Calories: 386 | Protein: 16g | Fat: 6g | Carbs: 68g

Ingredients: 1 cup

red lentils

1 tsp

1 tsp red pepper flakes (optional)

2 tbsp

curry paste

1 cup

1 cup coconut milk

4 cups

water

2 tbsp

2 tbsp cilantro

1 tsp

ground turmeric

1 cup

1 cup dry brown rice Salt and pepper to taste

Method:

1. In a large pot add water, red lentils, curry paste, turmeric and red pepper flakes if using. 2. Bring to a boil and let simmer for 10-15 minutes until lentils are cooked through. 3. Stir frequently to avoid lentils sticking to the bottom of the pot. 4. Meanwhile, cook brown rice according to package directions and divide between four bowls. 5. Once lentils are cooked through, turn down the heat and add coconut milk, salt and pepper to taste. Cook until warmed through and serve over brown rice.

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Palak Paneer Serves 4

Calories: 434 | Protein: 15g | Fat: 18g | Carbs: 53g

Ingredients: 7 oz

firm tofu, rinsed and dried

1 whole

onion, diced

1 tbsp

nutritional yeast

2 cloves

garlic, crushed

1 tsp

salt

1 tsp

ginger, minced

1 tsp

cumin

15 oz

canned tomatoes

1/2 tsp

cayenne pepper

2 tsp

curry powder

2 tbsp

olive oil

1/3 cup

coconut milk

2 cup

spinach

4 pieces

garlic naan bread

1/3 cup

water

Method:

1. Cube the tofu, then place the nutritional yeast, salt, cumin, cayenne pepper and 1 tbsp of olive oil in a bowl. 2. Toss the tofu to coat. 3. Heat a non-stick pan over a medium heat and cook the tofu for a few minutes on each side, then set aside. 4. Add the remaining oil to the pan and add the onion, ginger and garlic. Sautee for about 5 minutes, then add the tomatoes and spinach and stir to combine until the spinach begins to wilt. 5. Add the sauce with the water to a blender and blend until smooth. 6. Return the sauce to the pan, and add the curry powder and coconut milk. Add the tofu and continue to stir over a medium heat for a few minutes. 7. Serve the sauce with garlic naan. Katya’s Plant-Based Recipe Book: Around the World

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Chickpea Masala Serves 1

Calories: 731 | Protein: 18g | Fat: 31g | Carbs: 96g

Ingredients: 1 cup

canned chickpeas

1 inch

ginger, peeled and grated

1 large

whole tomato

1 tbsp

olive oil

3 tbsp

tikka masala paste

1/3 cup

dry brown rice

1/3

onion, peeled and diced

Method:

1. Heat olive oil in a skillet over medium heat. Once hot, add tikka masala paste and cook until fragrant. 2. Next add onion and saute for 5-10 minutes until tender and translucent. 3. Peel tomato and dice. Add tomato to pan and cook for 5 minutes or until it starts to break down. 4. Meanwhile, cook brown rice according to package directions and place it in the base of the bowl. 5. Add chickpeas to the pan and simmer in sauce for a few minutes. 6. Spoon chickpeas and sauce over the brown rice and serve.

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Sauces & Marinades

Basil Pesto Serves 4

Calories: 151 | Protein: 3g | Fat: 14g | Carbs: 4g

Ingredients: 1 cup

basil leaves, firmly packed

1

lemon, juiced

1/4 cup

cashews

2 cloves

garlic, peeled

2 tbsp

nutritional yeast

1/4 cup

pine nuts

1/3 cup

olive oil

Salt and pepper to taste

Method:

1. Heat a small nonstick skillet over medium heat and add pine nuts. 2. Toast for 3-4 minutes or until golden and fragrant. Remove from heat. 3. Add all ingredients to a food processor except for olive oil and process until well combined. 4. Slowly add olive oil and process until mixture becomes smooth. Serve. 5. Serve.

Tip:

This Italian sauce can be added to pastas, as a marinade for proteins and added to pizza for flavor!

Katya’s Plant-Based Recipe Book: Around the World

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Miso Marinade Serves 4

Calories: 92 | Protein: 3g | Fat: 6g | Carbs: 6.5g

Ingredients: 1/4 cup

miso paste

1 inch

ginger, grated

2 tbsp

salt-reduced soy sauce

1

stalk green onion, thinly sliced

1 tbsp

sesame oil

1 tbsp

sesame seeds

1 tsp

honey

Method:

1. In a bowl, mix together miso paste, soy sauce, sesame oil, and honey until smooth. 2. Next add ginger, green onion and sesame seeds and stir until combined.

Tip:

Use this Japanese marinade over tofu or tempeh. Can also be used to add flavor to vegetables.

Katya’s Plant-Based Recipe Book: Around the World

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Salsa Verde Serves 8

Calories: 131 | Protein: 0.5g | Fat: 13.5g | Carbs: 2g

Ingredients: 1 cup

parsley, firmly packed

1/4 cup

red wine vinegar

1/2 cup

olive oil

2 cloves

2 cloves garlic, peeled

1

lemon, zested and juiced

1/4 cup

capers, drained

Salt and pepper to taste

Method:

1. Add all ingredients to the food processor and process until smooth.

Tip:

Use this Japanese marinade over tofu or tempeh. Can also be used to add flavor to vegetables.

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Lemon and Garlic Marinade Serves 4

Calories: 130 | Protein: 0g | Fat: 13.5g | Carbs: 2g

Ingredients: 1/4 cup

olive oil

2 tbsp

fresh oregano

1

lemon, zested and juiced

1 tsp

red pepper flakes (optional)

2 cloves

garlic, peeled and crushed

Method:

1. In a small bowl whisk together all ingredients until well combined.

Tip:

This Greek marinade is delicious over any protein of choice. Can also be used as a salad dressing, drizzled over steamed vegetables, or even over potatoes before baking.

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Dips

Quick Hummus Serves 8

Calories: 150 | Protein: 5g | Fat: 8.5g | Carbs: 13g

Ingredients: 14 oz

can garbanzo beans, rinsed and drained

2 tbsp

olive oil

2 cloves

garlic, peeled and crushed

1/4 cup

tahini

1

lemon, juiced

1/2

salt

1/2 tsp

smoked paprika

Method:

1. Add garbanzo beans and garlic to a food processor and process until smooth. 2. Next add tahini, lemon juice, salt, paprika and olive oil and process further until fully combined. 3. Serve.

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Holy Guacamole! Serves 4

Calories: 93 | Protein: 1g | Fat: 7g | Carbs: 6g

Ingredients: 1

medium avocado, peeled and pitted 1/2 tsp

cumin

1/4

medium red onion, peeled

1/2 tsp

salt

1

lime, juiced

1/2 tsp

pepper

1/2 tsp

red pepper flakes (optional)

Method:

1. Dice avocado and add to a bowl, mash until desired consistency is reached. 2. Finely dice red onion and add to bowl with lime juice, red pepper flakes (if using), cumin, salt and pepper. 3. Mix until combined and serve with veggie sticks or corn chips.

Tip:

Delicious served with any Mexican inspired dish!

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Tomato Salsa Serves 4

Calories: 59 | Protein: 1g | Fat: 3g | Carbs: 6g

Ingredients: 4

tomatoes

1 tsp

red pepper flakes (optional)

1/2

red onion, peeled

1/2 tsp

salt

1

lime, juiced

1/2 tsp

pepper

1 tbsp

extra virgin olive oil

2 tbsp

chopped fresh cilantro

Method:

1. Finely dice tomatoes and onion and add to a bowl. 2. Next add lime juice, olive oil, red pepper flakes (if using), salt, pepper and cilantro and mix until combined.

Tip:

Delicious served with any Mexican inspired dish, or eaten on it’s own with corn chips or rice cakes.

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Dessert

Sweet Crepes Serves 1

Calories: 474 | Protein: 31g | Fat: 17g | Carbs: 48g

Ingredients: 1 scoop

Vanilla Chai Blessed Protein Powder

1/2 cup

buckwheat flour (or whole wheat flour)

1/2 tbsp

vegan butter, melted

1/2 tbsp

olive oil

3/4 cup

almond milk

1/4 tsp

cinnamon (optional) Olive oil cooking spray

Method:

1. In a bowl mix together protein powder, flour, and cinnamon (if using). 2. Next, add vegan butter and mix until combined. Slowly add almond milk until a thin batter consistency is achieved (you might need a little less or more almond milk). 3. Heat a non-stick crepe pan over medium heat and spray with olive oil cooking spray. Add a ladleful of batter and swirl the pan to coat. Cook the crepe until bubbles form on the surface and then carefully flip over. Repeat with remaining batter. 4. Roll crepes up and serve with fresh fruit, syrup or coconut yogurt.

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Matcha Protein Mug Cake Serves 1

Calories: 294 | Protein: 24g | Fat: 17g | Carbs: 11g

Ingredients: 1 scoop

Vanilla Chai Blessed Protein Powder

1 tbsp

whole wheat flour

1/2 tsp

matcha powder

1 tsp

baking powder

1/4 cup

almond milk

1 tbsp

coconut oil, melted Vanilla stevia drops (optional, to sweeten)

Method:

1. In a mug mix together protein powder, flour, matcha and baking powder until combined. 2. Then mix in almond milk, melted coconut oil and vanilla stevia drops if using. 3. Microwave on high for 2 minutes. Let cool for 1 minute before removing. 4. Serve with toppings such as strawberries, vegan ice cream or yogurt.

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Dulce De Leche Pudding Serves 1

Calories: 270 | Protein: 27g | Fat: 10g | Carbs: 17g

Ingredients: Pudding: 1 scoop

Salted Caramel Blessed Protein Powder

1 tbsp

whole wheat flour

1 tsp

baking powder

1/4 cup

almond milk

1tbsp

applesauce (unsweetened)

Dulce de leche sauce: 2 tsp 2 tsp 1 tbsp 1 tbsp

Salted Caramel Blessed Protein Powder 2 tsp coconut oil (melted) 1 tbsp sugar-free maple syrup 1 tbsp boiling water A pinch sea salt flakes (optional)

Method:

1. To make the pudding, add protein powder, flour, and baking powder to a mug and mix until combined. Then stir in almond milk and applesauce until a batter forms. 2. Microwave the mug on high for 2 minutes, then let cool in the microwave for 1 minute. 3. Meanwhile make the dulce de leche sauce by combining protein powder, melted coconut oil, maple syrup and boiling water. 4. Mix until a sauce consistency forms (you may need to add a little extra water. 5. Stir through sea salt flakes if using. 6. Remove pudding from microwave and top with dulce de leche sauce. Enjoy.

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Tiramisu Serves 4

Calories: 456 | Protein: 13g | Fat: 22g | Carbs: 51g

Ingredients: 8

Savoiardi Biscuits (Italian lady finger sponges)

1 scoop

Vanilla Chai Blessed Protein Powder

1 cup

black coffee

4 tbsp

sugar-free maple syrup

1/2 cup

raw cashews, soaked in water overnight

1 tbsp

cocoa powder

1 cup

coconut cream

Vanilla stevia drops (optional)

Method:

1. Pour coffee into a shallow bowl and add a few drops of stevia drops if using. 2. Dip savoiardi biscuits into coffee mixture then add 4 biscuits to the bottom of a pan. 3. Add cashews, coconut cream, protein powder, maple syrup and 1/2 of the cocoa powder to a food processor and blend until smooth. 4. Pour half of the coconut mixture over the savoiardi biscuits, then top with remaining biscuits followed by the rest of the coconut mixture. Sift over remaining cocoa powder then place the pan in the refrigerator for 2 hours or until firm. 5. Cut into four slices and serve.

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