vegan meals healthy

maxresdefault

Everything I Cook In A Week. (vegan Meals For One)

Everything I Cook In A Week. (vegan Meals For One)

Try Squarespace and save 10%: https://www.squarespace.com/minarome
WHAT IS UP! Here’s another week of vegan food. This week was a mix of lazy and busy days, so there is huge variety to these meals and recipes. ????????‍????
It’s everything I cook from simple breakfasts, quick lunches and cozy dinners for one! We’re also baking a blueberry crumble cake at some point, and I was on TV??? There is so much going on in this video haha. Enjoy!

Previous What I Eat in a Week:

My Cookbook All Day Vegan: https://www.amazon.de/-/en/Mina-Rome/dp/074405494X
US Amazon: https://amzn.to/3OeTzGj
German Version: https://bit.ly/3H9ioTb
Find the book all over the world, online or in stores!
Bonus Recipe Ebook: https://payhip.com/b/9MsP
Tiktok: https://www.tiktok.com/@mina_rome?lang=en
Instagram: https://www.instagram.com/mina_rome/

INGREDIENTS & NOTES

#1 Tomato Hummus Toast

1 large handful cherry tomatoes, roughly chopped
a lil oil for the pan
salt, pepper to taste
hummus
2-3 slices of bread
fresh chives
→ serves 1

#2 Homemade Salty Popcorn

1 tbsp coconut oil
1⁄4 cup (32g) popcorn kernels
generous pinch of salt
→ serves 2

#3 Mango Oat Green Smoothie

~ 1 cup frozen mango (150g)
2 handfuls spinach
2 tbsp oats
non dairy milk (about ½ cup 125ml)
a splash of water to adjust consistency
optional: 1-2 soft dates plus 1 tbsp fresh lemon juice
→ serves 1

#4 Matcha Oatmeal

½ cup quick cooking oats (45g)
pinch of salt
¼ tsp cinnamon
⅔ tsp matcha powder
¾ cup water (180ml)
1-2 tbsp chocolate chips
1 handful frozen berries
→ serves 1

#5 Zucchini Rice Bowl

1 zucchini
1 handful tomatoes
1 tbsp veg oil
1 ½ tbsp tomato paste
2-3 tbsp vegan kimchi
1 handful fresh baby spinach
1 tsp soy sauce
1 drizzle sesame oil
½ tsp agave syrup
1/3 cup frozen peas
1 serving of cooked rice
sesame seeds for serving
→ serves 1

#6 Mango Chia Pudding

⅓ cup chia seeds (60g)
1 cup frozen mango (150g)
2-3 tsp agave or maple syrup (i skipped this)
pinch of salt (i also skipped this)
½ cup non dairy milk (125ml) (not mentioned but recommended)
1 cup (250ml) vanilla soy yogurt
optional: 1 tbsp vanilla protein powder

→ serves 2
also berries etc , extra yogurt for serving

#7 Blueberry Crumble Cake

2 tbsp ground flax seeds
1⁄2 cup (125ml) maple syrup
1⁄2 cup (125ml) non dairy milk
2 tsp vanilla extract
1⁄2 cup (135g) melted vegan
butter
2 1⁄4 cups (270g) all-purpose flour
1 1⁄2 cups (135g) quick-cooking oats

1 tsp baking powder
1 tsp salt

for the filling:
250g frozen blueberries (1 ⅔ cup)
5 tbsp sugar
1 tsp orange zest
1 tbsp flour

→ yields one 20cm/8inch baking pan

#8 Upgraded Pesto Pasta

for the tofu:
200g firm tofu (7oz)
1 tbsp flour
salt, pepper
a lil oil for the pan
1 serving pasta
1-2 heaping tbsp pesto
1-2 tbsp hummus
cherry tomatoes, sesame seeds
→ serves 1

#9 “Nutella” Stuffed Pancakes

60ml (1⁄4 cup) non-dairy milk*
1 tsp apple cider vinegar
3 tbsp applesauce (unsweetened)
1⁄2 tsp vanilla extract, optional
85g flour (⅔ cup plus 1 tsp)
21⁄2 tsp baking powder
pinch of salt
1 – 2 tbsp sugar
1-2 tsp coconut oil, sunflower seed or vg butter for frying**
5 tsp vegan nutella/choc spread of choice

→ yields around 5 small pancakes

#10 Cowboy Caviar (very eyeballed)

2 large handfuls cherry tomatoes, chopped
1 bell pepper
1 small red onion
1 avocado
½ can chickpeas
½ can black beans
1-2 handfuls baby spinach
2-3 tbsp roughly chopped cilantro
roasted sesame seeds
juice of 1/2 lime to 1 lime
1 drizzle sesame oil
1 tsp balsamic vinegar
salt to taste
½ tsp agave syrup

#11 Fave New Wrap

1 small red onion
1 green bell pepper
oil for pan
2-3 tbsp vegan kimchi
½ can chickpeas
½ can black beans
1 splash balsamic vinegar
1 tsp soy sauce
1-2 tsp ketchup
hummus
vegan chili mayo
spinach
sesame seeds
1-2 whole wheat tortillas

#12 Gochujang Noodles

1-2 spring onions
1-2 tbsp olive oil or vegan butter
1 tsp gochujang paste (or to taste, careful spicy)
2 tsp tomato paste
½ cup – 1 cup vegan cream (125ml-250ml)
1-2 tsp cornstarch dissolved in ¼ cup cold water (60ml)
1-2 ladles pasta water
1 tsp white wine vinegar
salt, pepper to taste
2-3 handfuls fresh spinach
70g-100g pasta of choice (or 1 serving)
→ serves 1

MUSIC by
INTRO: https://open.spotify.com/track/5q6Ue2SuMhMBxFPDP2VWXm?si=a77dd9a4a92f4a1b
https://www.youtube.com/@RafikiMusicc @kevenndarcy
Soft Eyez: https://soundcloud.com/fkn_beats/didyouwrong
Soho: https://soundcloud.com/soundsbysoho/sip-something-beat-tape
Studio Ghibli Cover: https://soundcloud.com/coreylarsonmusic
Randi (OUTRO) https://www.youtube.com/watch?v=zQ_g–o-RNE

intro 0:00
day 1 0:08
day 2 3:10
day 3 5:03
day 4 6:55
day 5 9:48
day 6 11:05
day 7 14:10

Edited by Mina Rome, Patricia Toscano.

DISCLAIMER:
I am not a nutritionist or health professional of any kind. My videos are not to be used as diet advice but as a source of vegan recipe inspiration and (hopefully) entertainment.

Read
maxresdefault

Everything I Cook In A Week. (vegan Meals For One)

Everything I Cook In A Week. (vegan Meals For One)

Try Squarespace and save 10%: https://www.squarespace.com/minarome
WHAT IS UP! Here’s another week of vegan food. This week was a mix of lazy and busy days, so there is huge variety to these meals and recipes. ????????‍????
It’s everything I cook from simple breakfasts, quick lunches and cozy dinners for one! We’re also baking a blueberry crumble cake at some point, and I was on TV??? There is so much going on in this video haha. Enjoy!

Previous What I Eat in a Week:

My Cookbook All Day Vegan: https://www.amazon.de/-/en/Mina-Rome/dp/074405494X
US Amazon: https://amzn.to/3OeTzGj
German Version: https://bit.ly/3H9ioTb
Find the book all over the world, online or in stores!
Bonus Recipe Ebook: https://payhip.com/b/9MsP
Tiktok: https://www.tiktok.com/@mina_rome?lang=en
Instagram: https://www.instagram.com/mina_rome/

INGREDIENTS & NOTES

#1 Tomato Hummus Toast

1 large handful cherry tomatoes, roughly chopped
a lil oil for the pan
salt, pepper to taste
hummus
2-3 slices of bread
fresh chives
→ serves 1

#2 Homemade Salty Popcorn

1 tbsp coconut oil
1⁄4 cup (32g) popcorn kernels
generous pinch of salt
→ serves 2

#3 Mango Oat Green Smoothie

~ 1 cup frozen mango (150g)
2 handfuls spinach
2 tbsp oats
non dairy milk (about ½ cup 125ml)
a splash of water to adjust consistency
optional: 1-2 soft dates plus 1 tbsp fresh lemon juice
→ serves 1

#4 Matcha Oatmeal

½ cup quick cooking oats (45g)
pinch of salt
¼ tsp cinnamon
⅔ tsp matcha powder
¾ cup water (180ml)
1-2 tbsp chocolate chips
1 handful frozen berries
→ serves 1

#5 Zucchini Rice Bowl

1 zucchini
1 handful tomatoes
1 tbsp veg oil
1 ½ tbsp tomato paste
2-3 tbsp vegan kimchi
1 handful fresh baby spinach
1 tsp soy sauce
1 drizzle sesame oil
½ tsp agave syrup
1/3 cup frozen peas
1 serving of cooked rice
sesame seeds for serving
→ serves 1

#6 Mango Chia Pudding

⅓ cup chia seeds (60g)
1 cup frozen mango (150g)
2-3 tsp agave or maple syrup (i skipped this)
pinch of salt (i also skipped this)
½ cup non dairy milk (125ml) (not mentioned but recommended)
1 cup (250ml) vanilla soy yogurt
optional: 1 tbsp vanilla protein powder

→ serves 2
also berries etc , extra yogurt for serving

#7 Blueberry Crumble Cake

2 tbsp ground flax seeds
1⁄2 cup (125ml) maple syrup
1⁄2 cup (125ml) non dairy milk
2 tsp vanilla extract
1⁄2 cup (135g) melted vegan
butter
2 1⁄4 cups (270g) all-purpose flour
1 1⁄2 cups (135g) quick-cooking oats

1 tsp baking powder
1 tsp salt

for the filling:
250g frozen blueberries (1 ⅔ cup)
5 tbsp sugar
1 tsp orange zest
1 tbsp flour

→ yields one 20cm/8inch baking pan

#8 Upgraded Pesto Pasta

for the tofu:
200g firm tofu (7oz)
1 tbsp flour
salt, pepper
a lil oil for the pan
1 serving pasta
1-2 heaping tbsp pesto
1-2 tbsp hummus
cherry tomatoes, sesame seeds
→ serves 1

#9 “Nutella” Stuffed Pancakes

60ml (1⁄4 cup) non-dairy milk*
1 tsp apple cider vinegar
3 tbsp applesauce (unsweetened)
1⁄2 tsp vanilla extract, optional
85g flour (⅔ cup plus 1 tsp)
21⁄2 tsp baking powder
pinch of salt
1 – 2 tbsp sugar
1-2 tsp coconut oil, sunflower seed or vg butter for frying**
5 tsp vegan nutella/choc spread of choice

→ yields around 5 small pancakes

#10 Cowboy Caviar (very eyeballed)

2 large handfuls cherry tomatoes, chopped
1 bell pepper
1 small red onion
1 avocado
½ can chickpeas
½ can black beans
1-2 handfuls baby spinach
2-3 tbsp roughly chopped cilantro
roasted sesame seeds
juice of 1/2 lime to 1 lime
1 drizzle sesame oil
1 tsp balsamic vinegar
salt to taste
½ tsp agave syrup

#11 Fave New Wrap

1 small red onion
1 green bell pepper
oil for pan
2-3 tbsp vegan kimchi
½ can chickpeas
½ can black beans
1 splash balsamic vinegar
1 tsp soy sauce
1-2 tsp ketchup
hummus
vegan chili mayo
spinach
sesame seeds
1-2 whole wheat tortillas

#12 Gochujang Noodles

1-2 spring onions
1-2 tbsp olive oil or vegan butter
1 tsp gochujang paste (or to taste, careful spicy)
2 tsp tomato paste
½ cup – 1 cup vegan cream (125ml-250ml)
1-2 tsp cornstarch dissolved in ¼ cup cold water (60ml)
1-2 ladles pasta water
1 tsp white wine vinegar
salt, pepper to taste
2-3 handfuls fresh spinach
70g-100g pasta of choice (or 1 serving)
→ serves 1

MUSIC by
INTRO: https://open.spotify.com/track/5q6Ue2SuMhMBxFPDP2VWXm?si=a77dd9a4a92f4a1b
https://www.youtube.com/@RafikiMusicc @kevenndarcy
Soft Eyez: https://soundcloud.com/fkn_beats/didyouwrong
Soho: https://soundcloud.com/soundsbysoho/sip-something-beat-tape
Studio Ghibli Cover: https://soundcloud.com/coreylarsonmusic
Randi (OUTRO) https://www.youtube.com/watch?v=zQ_g–o-RNE

intro 0:00
day 1 0:08
day 2 3:10
day 3 5:03
day 4 6:55
day 5 9:48
day 6 11:05
day 7 14:10

Edited by Mina Rome, Patricia Toscano.

DISCLAIMER:
I am not a nutritionist or health professional of any kind. My videos are not to be used as diet advice but as a source of vegan recipe inspiration and (hopefully) entertainment.

Read
maxresdefault

6 Breakfast Recipes To Save Time In The Morning (vegan, Overnight & Healthy-ish)

6 Breakfast Recipes To Save Time In The Morning (vegan, Overnight & Healthy-ish)

???? Exclusive! Grab the NordVPN deal ➼ https://nordvpn.com/minarome and get extra subscription time. Try it risk-free now with a 30-day money-back guarantee. Thank u to Nord VPN for sponsoring these overnight breakfast ideas!

This video includes 6 lovely ideas – Cookies and Cream Overnight Oats, Cheesy Bean Tacos, a Basil & Berry Milkshake, Quick Overnight Tofu Toasts, Cozy Caramelised Pear Bowls and the viral TikTok Chocolate Peanut Butter Cup Rice Cake Breakfast.
Share your recipe recreations with me over on Instagram, don’t forget to tag me @mina_rome

Check out 58 Bonus Recipes in my Ebook WHY NOT VEGAN: https://payhip.com/b/9MsP
My Cookbook ALL DAY VEGAN is available in English & German
US: https://amzn.to/3OeTzGj
Germany: https://amzn.to/3QJO8k8
German Version: https://bit.ly/3H9ioTb
Leave a Cookbook Rating and Review ⭐⭐⭐⭐⭐
Find the book all over the world, online or in stores!
intro 0:00

INGREDIENTS + NOTES

#1 Cookies & Cream 0:30

1 cup oats (100g) → i suggest quick cooking/small cut
a pinch of salt
1 tsp vanilla or a few drops vanilla aroma
4 oreo cookies, plus more for serving
1 tbsp ground flax seeds
1 tsp unsweetened cocoa powder
2 ½ tbsp vg cream cheese or cashew butter or thick vg yogurt
1 ½ tbsp liquid sweetener (i used maple syrup)
1 cup non dairy milk (240ml)

→ serves 2
→ top with fruit, more cookies, vegan yogurt etc

#2 Overnight Tofu Toasts 1:42

200g firm plain tofu (7oz)
1 ½ tbsp olive oil
1 tbsp white wine vinegar
1 tbsp maple syrup
¼ tsp each: onion powder, cumin, black pepper, chili flakes
⅓ tsp salt
3-4 tbsp chopped fresh herbs (chives, cilantro, basil…)

also: bread, hummus, fresh tomatoes, cucumber etc…

→ serves 1-2

#3 Strawberry & Basil Milkshake 3:04

1 banana
1 cup strawberries, fresh or frozen (150g)
4-6 fresh basil leaves
1 tbsp ground flax seeds
2 tbsp oats
1 tbsp nut butter (i recommend almond or cashew)
2 tsp maple syrup
ALSO:
⅓ cup hot water (80ml)
⅓ cup non dairy milk (80ml)

→ serves 1

test out nord vpn 4:26

#4 Cheesy Breakfast Tacos 5:47

1 tbsp olive oil
2 shallots or 1 medium onion
2 cloves garlic
a dash of each: cumin, black pepper, turmeric, coriander
1 can red or black beans (400g = 14oz)
sriracha to taste ( i do 1-2 tsp)
1 tsp white wine vinegar
salt to taste, (~ ¼ tsp)

also:
5 – 6 small tortillas (cm in diameter)
vegan cheese
fresh cilantro
extra add-ins such as tomato, lettuce to add in the morning
a lil oil for frying

→ serves 2

#5 Caramelized Pear Bowl 7:57

4-5 small, firm yet ripe pears
2 tbsp vegan butter, cut into cubes
1 tbsp maple syrup
a dash of cinnamon
a pinch of nutmeg
a pinch of salt

serve w vegan yogurt + granola, oatmeal or w ice cream if u want a quick dessert
→ enough pears for 3-4 servings

#6 Reese’s Cup Rice Cake Breakfast 9:01

3 rice cakes
200g thick vegan yogurt (7oz or ¾ cup + 1 tbsp)
pinch of salt
1-2 tsp maple syrup
½ tsp vanilla or a few drops vanilla aroma
1 heaping tbsp peanut butter (i recommend crunchy!)
1-2 tbsp melted dark chocolate*

*Grab 2-3 tbsp dark chocolate chunks.
→ We are potentially melting a little more chocolate than you might need for 1 bowl, to avoid burning such a small amount.
*Microwave Method: Place the chocolate in a microwave-safe bowl. Microwave for 30 seconds at a time, removing and stirring between, until the chocolate has melted thoroughly.
*Oven Method: Cook the chocolate in the oven in a medium oven proof bowl at 300oF (150C) for 3-4 minutes. Carefully remove the bowl and let sit for 5 minutes before mixing the chocolate until fully melted.

→ serves 1

MUSIC:
Intro by Parcels: https://open.spotify.com/track/6ynpjKUatAPVLmfgzTXvOG?si=62eff3910efe4876
Soho: https://soundcloud.com/soundsbysoho/melindas-alley




Trees & Lucy: https://open.spotify.com/track/7iL0Jk2wchjpxiW8cxsGnU?si=a183d1cbaaab4ae0
Tympanik: https://soundcloud.com/tympanikbeats/hold-me-down
Outro: Ground Control – https://thmatc.co/?l=833863F0

Read
maxresdefault

6 Breakfast Recipes To Save Time In The Morning (healthy, Vegan & Overnight)

6 Breakfast Recipes To Save Time In The Morning (healthy, Vegan & Overnight)

???? Exclusive! Grab the NordVPN deal ➼ https://nordvpn.com/minarome and get extra subscription time. Try it risk-free now with a 30-day money-back guarantee. Thank u to Nord VPN for sponsoring these overnight breakfast ideas!

This video includes 6 lovely ideas – Cookies and Cream Overnight Oats, Cheesy Bean Tacos, a Basil & Berry Milkshake, Quick Overnight Tofu Toasts, Cozy Caramelised Pear Bowls and the viral TikTok Chocolate Peanut Butter Cup Rice Cake Breakfast.
Share your recipe recreations with me over on Instagram, don’t forget to tag me @mina_rome

Check out 58 Bonus Recipes in my Ebook WHY NOT VEGAN: https://payhip.com/b/9MsP
My Cookbook ALL DAY VEGAN is available in English & German
US: https://amzn.to/3OeTzGj
Germany: https://amzn.to/3QJO8k8
German Version: https://bit.ly/3H9ioTb
Leave a Cookbook Rating and Review ⭐⭐⭐⭐⭐
Find the book all over the world, online or in stores!
intro 0:00

INGREDIENTS + NOTES

#1 Cookies & Cream 0:30

1 cup oats (100g) → i suggest quick cooking/small cut
a pinch of salt
1 tsp vanilla or a few drops vanilla aroma
4 oreo cookies, plus more for serving
1 tbsp ground flax seeds
1 tsp unsweetened cocoa powder
2 ½ tbsp vg cream cheese or cashew butter or thick vg yogurt
1 ½ tbsp liquid sweetener (i used maple syrup)
1 cup non dairy milk (240ml)

→ serves 2
→ top with fruit, more cookies, vegan yogurt etc

#2 Overnight Tofu Toasts 1:42

200g firm plain tofu (7oz)
1 ½ tbsp olive oil
1 tbsp white wine vinegar
1 tbsp maple syrup
¼ tsp each: onion powder, cumin, black pepper, chili flakes
⅓ tsp salt
3-4 tbsp chopped fresh herbs (chives, cilantro, basil…)

also: bread, hummus, fresh tomatoes, cucumber etc…

→ serves 1-2

#3 Strawberry & Basil Milkshake 3:04

1 banana
1 cup strawberries, fresh or frozen (150g)
4-6 fresh basil leaves
1 tbsp ground flax seeds
2 tbsp oats
1 tbsp nut butter (i recommend almond or cashew)
2 tsp maple syrup
ALSO:
⅓ cup hot water (80ml)
⅓ cup non dairy milk (80ml)

→ serves 1

test out nord vpn 4:26

#4 Cheesy Breakfast Tacos 5:47

1 tbsp olive oil
2 shallots or 1 medium onion
2 cloves garlic
a dash of each: cumin, black pepper, turmeric, coriander
1 can red or black beans (400g = 14oz)
sriracha to taste ( i do 1-2 tsp)
1 tsp white wine vinegar
salt to taste, (~ ¼ tsp)

also:
5 – 6 small tortillas (cm in diameter)
vegan cheese
fresh cilantro
extra add-ins such as tomato, lettuce to add in the morning
a lil oil for frying

→ serves 2

#5 Caramelized Pear Bowl 7:57

4-5 small, firm yet ripe pears
2 tbsp vegan butter, cut into cubes
1 tbsp maple syrup
a dash of cinnamon
a pinch of nutmeg
a pinch of salt

serve w vegan yogurt + granola, oatmeal or w ice cream if u want a quick dessert
→ enough pears for 3-4 servings

#6 Reese’s Cup Rice Cake Breakfast 9:01

3 rice cakes
200g thick vegan yogurt (7oz or ¾ cup + 1 tbsp)
pinch of salt
1-2 tsp maple syrup
½ tsp vanilla or a few drops vanilla aroma
1 heaping tbsp peanut butter (i recommend crunchy!)
1-2 tbsp melted dark chocolate*

*Grab 2-3 tbsp dark chocolate chunks.
→ We are potentially melting a little more chocolate than you might need for 1 bowl, to avoid burning such a small amount.
*Microwave Method: Place the chocolate in a microwave-safe bowl. Microwave for 30 seconds at a time, removing and stirring between, until the chocolate has melted thoroughly.
*Oven Method: Cook the chocolate in the oven in a medium oven proof bowl at 300oF (150C) for 3-4 minutes. Carefully remove the bowl and let sit for 5 minutes before mixing the chocolate until fully melted.

→ serves 1

MUSIC:
Intro by Parcels: https://open.spotify.com/track/6ynpjKUatAPVLmfgzTXvOG?si=62eff3910efe4876
Soho: https://soundcloud.com/soundsbysoho/melindas-alley




Trees & Lucy: https://open.spotify.com/track/7iL0Jk2wchjpxiW8cxsGnU?si=a183d1cbaaab4ae0
Tympanik: https://soundcloud.com/tympanikbeats/hold-me-down
Outro: Ground Control – https://thmatc.co/?l=833863F0

Read
maxresdefault

Everything I Eat In 5 Days (when Busy, Vegan)

Everything I Eat In 5 Days (when Busy, Vegan)

→Hi there! This week I took you guys with me, documenting everything I ate for 5 days. This past month has been incredibly busy so most of these ideas are super low effort, quick and easy and pretty nutritious also! For example: Some Kale Caesar Salad, Chai Latte Smoothie Bowls, Raffaello Blended Overnight Oats, Black Tea Oatmeal and more!
Pls tag me in your recreation photos over on instagram @mina_rome

DISCLAIMER: I am not a nutritionist or health professional of any kind. My videos are not to be used as diet advice but as a source of vegan recipe inspiration and (hopefully) entertainment lol

My 58 Recipe EBOOK: https://payhip.com/b/9MsP
My Meal Planner: https://bit.ly/3owzNeC
Instagram: @mina_rome https://www.instagram.com/mina_rome/
Email: minarome.yt@gmail.com
Website: www.mina-rome.com

RECIPE VIDEOS MENTIONED:
Copycat Pamela Reif Nut Clusters: https://bit.ly/3oxyT1j
Bagel Seasoning: https://bit.ly/35PaRs9
Apple Pie Energy Bites: https://bit.ly/3HEpZGT

INGREDIENTS & NOTES

#1 Kimchi Zucchini Toast

1 tsp coconut oil
1 zucchini
⅓ cup vegan kimchi (eyeballed that amount)
1-2 tsp bagel seasoning
1-2 tbsp chopped parsley
2-3 slices of bread
vegan cream cheese
→ serves 1

#2 Millet Veggie Bowl

⅓ cup millet
⅔ cup water
pinch of salt to add to the water
1 bell pepper, cut into thin slices
1 carrot, peeled into ribbons
1 tsp coconut oil
chickpeas, about ⅓ cup
1-2 tsp bagel seasoning, plus more for serving
1-2 tbsp chopped parsley
for the sauce:
1 tbsp almond butter
1 tbsp soy sauce
1 tbsp white wine vinegar
1-2 tbsp water
1-2 handfuls of greens
→ serves 2

#3 Blended Raffaello Overnight Oats

1 cup quick cooking/small cut oats (90g)
3 tbsp white almond butter
1 ½ tbsp desiccated coconut
2 tbsp coconut cream / full fat coconut milk
½ tsp vanilla
1 tbsp ground flax seeds / flax meal
2 tbsp liquid sweetener
1 cup non dairy milk (250ml)
optional: topped with more desiccated coconut and/or roasted blanched almonds!
→ serves 2

#4 Kale & Hummus Summer Rolls

2 small bunches of kale (g)
2 cloves garlic
1 tbsp olive oil
juice of ½ lime
5 rice paper sheets (i used 3 to fill with kale and then 2 i filled with lettuce + smoked tofu)
2-3 tbsp hummus
1-2 tsp bagel seasoning
→ serves 1

#5 Banana Chai Smoothie Bowls for 2

3 bananas, frozen + cut into chunks
1 ½ tbsp almond butter
2 tsp hemp powder
1 tsp vanilla
½ tsp cinnamon
a dash of each: cardamom, cloves, black pepper
½ tsp ground ginger
¼ cup – ⅓ cup non-dairy milk (60-80ml)
plus toppings of choice (berries, cornflakes, cocoa nibs…)
→ serves 2

#6 Chai Muesli

about ⅓ cup rolled oats (33g)
1-2 tbsp pecans
¼ tsp cinnamon
a dash of each: cardamom, cloves, black pepper, ground ginger
1-2 tbsp raisins
1 tsp hemp powder
1-2 handfuls unsweetened corn flakes
1 handful berries
2 tsp crunchy peanut butter
cold non-dairy milk
→ serves 1

#7 Black Tea Oatmeal

½ cup non-dairy milk (125ml), more for serving
½ cup water (125ml)
1 tbsp black tea bag
½ cup small cut oats (45g)
pinch of salt
1 tsp vanilla
1-2 tsp apricot jam, or more to taste
raspberries
→serves 1

#8 Lazy Kale Caesar Salad

2 small bunches of kale (g)
1-2 cloves garlic
1 tbsp olive oil
juice of ½ lime
1 slice of bread
dressing:
1 tbsp soft vegan cream cheese
1 tsp white tahini
2 tsp soy sauce
1 tbsp white wine vinegar
1-2 tbsp water to adjust consistency
1-2 tsp bagel seasoning
→serves 1

#9 Quick Coconut Noodles

1 bell pepper
1 small piece of ginger (2,5 cm / 1 inch)
1 onion
½ tsp gochujang
1 tbsp tomato purée
1 tsp maple syrup
1 tbsp soy sauce
1 tsp coconut oil
a splash of water
4-5 tbsp coconut cream or thick coconut milk
juice of ½ lime
80-100g rice noodles (2.8 – 3.5 oz)
1-2 bagel seasoning for serving
greens for serving
→ serves 1

MUSIC:
intro by Young Tender: https://open.spotify.com/track/0JfsIu62NVXNQl2s7ATN37?si=48a0bc02bb884900
Low Girl: https://soundcloud.com/lowgirllowgirl/bookmark-phone-demo


Mr. Jello – https://thmatc.co/?l=19B73B68
Flughand – https://open.spotify.com/track/5GATPRJXzC9urHUA4z9Pd8?si=b0782bfa964c4985
human.not.robot – https://thmatc.co/?l=E73FA7A5
human.not.robot – https://thmatc.co/?l=B5C98321
trees and lucy – https://open.spotify.com/track/50AL8h5B6vHCfM4sJT6vav?si=ac59067da1404c91

soft eyez:

Mark Generous – https://thmatc.co/?l=A3E58169
outro by camoufly – https://soundcloud.com/camouflybeats/nokia-jam

Much love,
Mina

This video is not sponsored

Read
maxresdefault

Healthy 10 Minute Lunch Ideas! (vegan, Delicious)

Healthy 10 Minute Lunch Ideas! (vegan, Delicious)

Hi hello and welcome! This video features 5 delicious, easy, simple and pretty healthy vegan meal ideas. These recipes will only take you around 10-15 minutes so they’re perfect for a quick online school/work lunch break.

More Vegan Lunch Recipes here: https://www.youtube.com/watch?v=zbDlPny4swM&t=222s

The Food Processor in this Video*: https://amzn.to/36egZaL

Tag me in your recreations on instagram 🙂 @mina_rome
Instagram: https://www.instagram.com/mina_rome/
50+ Recipe Ebook: https://payhip.com/b/9MsP
Email: minarome.yt@gmail.com
Website: www.mina-rome.com

✨INGREDIENTS✨

#1 Sweet Potato Peanut Bowl 0:00

1 medium sized sweet potato (something like 400g or 14 oz)
1-2 handfuls of small cut frozen vegetables ( let them defrost by boiling the veggies alongside the sweet potato, adding them 4-ish min before the potato would be done)

for the peanut sauce:
2 tbsp natural peanut butter
3/4 tbsp soy sauce
the juice of ½ lemon
spices of choice to taste (i added ¼ tsp smoked paprika + ¼ tsp ras el hanout)
3 tbsp of non dairy milk or water to adjust the consistency, add more if needed
→ mix well until smooth and creamy
→ add salt to taste if needed
→perhaps add fresh spinach, roasted peanuts, grated carrot, flavoured tofu to your bowl

If you don’t like the soft texture of cooked sweet potato, perhaps roast the chunks: marinated them in a little bit of oil, add salt and other seasonings, lay the chunks out on a sheet with parchment paper and bake them for around 30 minutes at 200C or until they’ve gotten some nice color.

serves 1-2

#2 Kimchi Zoodle “Quesadilla” 2:40

1 zucchini
1 clove of garlic
oil for the pan
½ tsp lemon zest
salt, seasoning to taste

2 small – medium sized tortillas
½ avocado or 1 tbsp hummus
a squeeze of lemon juice
vegan kimchi
a handful of brown lentils or other lentil, bean of choice
a handful of vegan pizza cheese
optional: extra mashed avocado or hummus to smear on the second tortilla

serves 1

#3 Sundried Tomato Tofu Toasts 4:21

1 block firm plain tofu (200g = 7oz)
7-10 sundried tomatoes, marinated in oil
1 ¼ tbsp white wine or balsamic vinegar
1 tbsp tomato purée
a generous pinch of salt or to taste
3 tbsp non dairy milk
1 tbsp extra virgin olive oil, optional
spices of choice to taste

toast, cherry tomatoes, vegan cheese balsamic glaze

→ yields enough tofu spread for about 6 toasts
→ lasts up to 3 days sealed in the fridge

#4 Sweet and Sour Noodles 5:43

~125g noodles of choice (4,4oz)
1 clove garlic, finely chopped
1 tbsp corn starch
1 tbsp soy sauce
2 ½ tbsp date or rice syrup
1 tbsp miso paste
3 tbsp balsamic vinegar
100ml water (⅓ cup + 2 tbsp)
→ once you combine sauce + noodles taste test and see if you need salt and extra spices

topping ideas: avocado, peppers, carrots, tofu, brown lentils, sesame seeds

serves 1-2

#5 Blueberry Sweet Potato Smoothie Bowl 7:35

150g-175g sweet potato chopped and peeled (5.3oz – 6.17oz)
150g frozen blueberries (1 cup)
a handful of frozen raspberries
1 tbsp ground flax seeds
½ tsp vanilla
¼ tsp cinnamon
1 tbsp vegan vanilla protein powder
½ tbsp ground hemp seeds, optional
⅓ cup non dairy milk or orange juice (80ml)

my toppings were whole wheat cereal, green apple, a sprinkle of coconut sugar and a squeeze of lemon juice

serves 1

? MUSIC ?

intro by Your Neighbors: https://open.spotify.com/track/5UyG628jm48eYIwfCGLwXj?si=ATQnpMgORm-9EpWRHSJqyQ
flughand: https://soundcloud.com/flughand/canyuu

jeremy sullivan: https://soundcloud.com/jeremy-sullivan-5/ghostwriter
trees and lucy: https://open.spotify.com/track/1HIrcg51z7G14u55wEI0Kw?si=u7U9t-bwQE2NIUZcmGT1Og

Grace Chiang – midnight – https://thmatc.co/?l=B6E3F2E9
outro by Yot Club https://soundcloud.com/yotclub/rental-car

Much love,
Mina

this video is not sponsored

Read
maxresdefault

Healthy 10 Minute Lunch Ideas! (vegan, Delicious)

Healthy 10 Minute Lunch Ideas! (vegan, Delicious)

Hi hello and welcome! This video features 5 delicious, easy, simple and pretty healthy vegan meal ideas. These recipes will only take you around 10-15 minutes so they’re perfect for a quick online school/work lunch break.

More Vegan Lunch Recipes here: https://www.youtube.com/watch?v=zbDlPny4swM&t=222s

The Food Processor in this Video*: https://amzn.to/2NsBLwV

Tag me in your recreations on instagram 🙂 @mina_rome
Instagram: https://www.instagram.com/mina_rome/
50+ Recipe Ebook: https://payhip.com/b/9MsP
Email: minarome.yt@gmail.com
Website: www.mina-rome.com

✨INGREDIENTS✨

#1 Sweet Potato Peanut Bowl 0:00

1 medium sized sweet potato (something like 400g or 14 oz)
1-2 handfuls of small cut frozen vegetables ( let them defrost by boiling the veggies alongside the sweet potato, adding them 4-ish min before the potato would be done)

for the peanut sauce:
2 tbsp natural peanut butter
3/4 tbsp soy sauce
the juice of ½ lemon
spices of choice to taste (i added ¼ tsp smoked paprika + ¼ tsp ras el hanout)
3 tbsp of non dairy milk or water to adjust the consistency, add more if needed
→ mix well until smooth and creamy
→ add salt to taste if needed

also perhaps add fresh spinach, roasted peanuts, grated carrot, flavoured tofu …

serves 1-2

#2 Kimchi Zoodle “Quesadilla” 2:40

1 zucchini
1 clove of garlic
oil for the pan
½ tsp lemon zest
salt, seasoning to taste

2 small – medium sized tortillas
½ avocado or 1 tbsp hummus
a squeeze of lemon juice
vegan kimchi
a handful of brown lentils or other lentil, bean of choice
a handful of vegan pizza cheese
optional: extra mashed avocado or hummus to smear on the second tortilla

serves 1

#3 Sundried Tomato Tofu Toasts 4:21

1 block firm plain tofu (200g = 7oz)
7-10 sundried tomatoes, marinated in oil
1 ¼ tbsp white wine or balsamic vinegar
1 tbsp tomato purée
a generous pinch of salt or to taste
3 tbsp non dairy milk
1 tbsp extra virgin olive oil, optional
spices of choice to taste

toast, cherry tomatoes, vegan cheese balsamic glaze

→ yields enough tofu spread for about 6 toasts
→ lasts up to 3 days sealed in the fridge

#4 Sweet and Sour Noodles 5:43

~125g noodles of choice (4,4oz)
1 clove garlic, finely chopped
1 tbsp corn starch
1 tbsp soy sauce
2 ½ tbsp date or rice syrup
1 tbsp miso paste
3 tbsp balsamic vinegar
100ml water (⅓ cup + 2 tbsp)
→ once you combine sauce + noodles taste test and see if you need salt and extra spices

topping ideas: avocado, peppers, carrots, tofu, brown lentils, sesame seeds

serves 1-2

#5 Blueberry Sweet Potato Smoothie Bowl 7:35

150g-175g sweet potato chopped and peeled (5.3oz – 6.17oz)
150g frozen blueberries (1 cup)
a handful of frozen raspberries
1 tbsp ground flax seeds
½ tsp vanilla
¼ tsp cinnamon
1 tbsp vegan vanilla protein powder
½ tbsp ground hemp seeds, optional
⅓ cup non dairy milk or orange juice (80ml)

my toppings were whole wheat cereal, green apple, a sprinkle of coconut sugar and a squeeze of lemon juice

serves 1

? MUSIC ?

intro by Your Neighbors: https://open.spotify.com/track/5UyG628jm48eYIwfCGLwXj?si=ATQnpMgORm-9EpWRHSJqyQ
flughand: https://soundcloud.com/flughand/canyuu

jeremy sullivan: https://soundcloud.com/jeremy-sullivan-5/ghostwriter
trees and lucy: https://open.spotify.com/track/1HIrcg51z7G14u55wEI0Kw?si=u7U9t-bwQE2NIUZcmGT1Og

Grace Chiang – midnight – https://thmatc.co/?l=B6E3F2E9
outro by Yot Club https://soundcloud.com/yotclub/rental-car

Much love,
Mina

this video is not sponsored

Read
Master Affiliate Profits