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Congratulations to making it to week four. This week’s recipes include a few of our go to dishes. Some exotic flavours from Africa, veggie pate and good old pancakes round out this yummy and low fat menu. Let us know how you make these dishes your own, and as always feel free to ask questions and send us your comments.

Breakfast

vegan banana pancakes
Banana Pancakes with Blueberries

These banana pancakes are a super start to your day. They are quick and easy to make. Treat yourself to something a little different!

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Lunch

delicious veggie pate
Savory Veggie Pate

Veggie pate is great on a sandwich, but equally as good on crackers and pita or bagel. No preservatives and filler, just good taste.

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Dinner

African vegetable stew
African Vegetable Stew

This stew and the accompanying cucumbers salsa are rich in flavour. The beautiful colours and subtle peanut taste make it a winner.

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Snacks & Desserts

homemade white bean dip
White Bean and Artichoke Dip

This dip is a perfect snack and thanks to the white beans it is high in protein and low in fat.

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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

  • 2 Ripe bananas

  • Maple Syrup

  • Baking powder

  • Salt

  • Non-dairy milk, like oat milk

  • Oat flour

  • Buckwheat flour (optional)

  • Frozen blueberries

  • Lunch

  • Pumpkin or sunflower seeds

  • Gram (chickpea) or whole wheat flour

  • Nutritional yeast

  • Salt

  • Vegetable or olive oil

  • 2 Lemons

  • 1 Potato

  • Carrots

  • Onions

  • Celery

  • Garlic

  • Dried thyme

  • Dried basil

  • Dried sage

  • Dried savory

  • Black pepper

  • Dry mustard powder

  • Dinner

  • Fresh ginger

  • 1 or 2 green chilis

  • 2 Medium sweet potatoes

  • 2 Large tomatoes

  • Vegetable stock

  • 1 Small butternut squash

  • 1 Head of cauliflower

  • Peanut butter

  • Peanuts

  • 1 English cucumber

  • Cilantro

  • 1 Jalapeno

  • 1 Lime

  • Ginger

  • Snacks & Desserts

  • 1 – 14 oz. can (398 ml.) of white beans

  • 1 – 14 oz -ounce can (398 ml.) of artichokes hearts

  • Tahini

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VegHead for a Day | Week 4