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This week we travel to Mexico and Vietnam, make vegan cheese and dig into a hearty salad. These fresh recipes are perfect spring fare. Don’t forget to share pictures of your creations on Instagram and Facebook and tag @veghead.ca. If you’re finding value in VegHead please consider sharing with friends… and as always feel free to ask questions and send us your comments.

Breakfast

just egg breakfast burrito
Breakfast Burrito

The breakfast burrito is truly a magnificent thing. It’s like a traditional burrito but a bit smaller and less spicy. This version uses Just Egg to add a real breakfast vibe to it.

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Lunch

quinoa and chickpea salad
Quinoa and Chickpea Salad

Chickpeas and quinoa both have a good amount of protein per serving. Combining them in a salad with fresh herbs, vegetables and a tangy dressing make for a great lunch.

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Dinner

Vietnamese inspired sesame stir fry
Sesame Stir Fry

There is nothing like a good stir fry from your favourite Pho restaurant. We have tried to recreate that sesame goodness in this Vietnamese inspired dish.

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Snacks & Desserts

home made cashew cheese
Cheese and Crackers

Cashew cheese is easy to make and is arguably better for you than oil based vegan or milk cheeses. Try this fresh, creamy spread on crackers, bread or cut veggies.

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The shopping list is broken down by meal for ease of use. We try to include recipes that use the same ingredients more than once so that you don’t end up with food waste. Because of this you’ll see that if an ingredient in the breakfast recipe is also in the dinner recipe it is only listed once. Let us know if you like this way of laying out the shopping list or if you have a better suggestion.

Shopping LIst

  • Breakfast

  • Soft tortillas

  • Small bag of sweet or red onions

  • 8 mushrooms

  • 3 bell peppers

  • 2 or 3 medium tomatoes

  • Black beans

  • Avocado

  • Spinach

  • Box of 4 “Just Egg” (available at Walmart, in most grocery and health food stores)

  • Salsa

  • Black Salt (optional)

  • Lunch

  • Quinoa

  • 1 15 oz can or two cups of cooked chickpeas

  • 1 English cucumber

  • Bunch of parsley or other fresh herbs

  • Olive oil

  • Apple cider vinegar

  • Red wine vinegar

  • Dijon mustard

  • Garlic

  • Dinner

  • Brown rice

  • Sesame oil

  • Slivered almonds

  • 1 block of extra firm tofu

  • Carrots

  • 1 small broccoli or cauliflower (your preference)

  • Celery

  • Peas (fresh or frozen)

  • Ginger

  • Soy sauce

  • Rice vinegar

  • Sriracha or other chili sauce

  • Snacks & Desserts

  • Raw cashew nuts

  • Nutritional yeast

  • 1 lemon

  • Chives or other herbs

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VegHead for a Day | Week 7
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