Jess Beautician | What I Eat in a Day #10 (Vegan/Plant-based) | JessBeautician @JessicaBeautician | Uploaded May 2016 | Updated October 2024, 4 hours ago.
BLOG: jessicabeautician.co.uk
TWITTER: twitter.com/JessBeautician
IG: @jessbeautician
SNAPCHAT: jessbeautician
DOCUMENTARIES/VIDEOS I RECOMMEND (Watch in order):
101 Reasons to go Vegan: bit.ly/1wEdBQn
The Best Speech Ever: bit.ly/1muFZxA
Forks Over Knives: bit.ly/1nEUYRE
Earthlings: bit.ly/1Ll600D
Cowspiracy: bit.ly/1p1fBso
My food processor: amzn.to/1DGnsqX
BREAKFAST - Grilled Grapefruit with Ginger Nice-cream and Walnuts:
1 grapefruit, sliced, peel removed
Coconut sugar: amzn.to/25MsaR0
1 frozen banana, chopped
1 thumb-size piece ginger, grated
Handful walnuts, chopped
Pre-heat the grill, lay grapefruit pieces out on a lined baking tray and sprinkle with coconut sugar, maple syrup or agave. Place under the grill for around 10 mins. Make the nice-cream by blending the banana and fresh ginger in a food processor. Place the grilled grapefruit in a dish with scoops of nice cream and sprinkle on chopped walnuts.
SNACK - Guacamole
1 avocado, mashed
1 large tomato, choppped
1/2 red onion, finely diced
1 garlic clove, minced
1 tbsp lemon juice (lime is better!)
Pinch red pepper flakes
Salt & pepper
Eat Real ‘Creamy Dill’ Hummus Chips: amzn.to/1W5r0gJ
Scoop the avocado into a bowl and add in the tomato, onion and minced garlic clove. Add in the lemon juice, a pinch of red pepper flakes and season with salt and pepper, mix well.
LUNCH - Gazpacho (Serves 4)
4 large tomatoes
1 cucumber
1 red pepper
1 green pepper
1/2 red onion
Bunch fresh parsley
2 tbsp balsamic vinegar: amzn.to/20EtQXd
1 tsp olive oil
Salt & pepper
Wash and roughly chop the veg before placing in the food processor. Added in the balsamic, olive oil and season with salt and pepper. Blend well with 1.2 mug/200ml of water. You can strain this through a sieve to remove seeds etc. - most gazpacho recipes involve this - or you eat it the way it is. Transfer remaining soup to a glass bowl/container and store for up to 3 days. Top with some more chopped cucumber, sliced spring onion and torn parsley.
SNACK - ‘Cheesy’ Broccoli Bites (Makes 8)
1 small broccoli/10 florets, cooked
1.2 mug oat flour
2 tbsp onion flakes
1 tsp garlic powder
4 tbsp nutritional yeast: amzn.to/20EtVKC
1 Chia egg (2 tbsp chia seeds mixed with 6 tbsp water, left to soak for 10 mins): amzn.to/1nWM7SQ
Salt & pepper
Homemade ketchup (Makes 125ml)
1/2 cup tomato paste (I’ll soon be changing my measurements to cups)
1 tbsp apple cider vinegar: amzn.to/1NrWnuJ
1 tbsp agave nectar: amzn.to/1Rv4av2
1 tsp onion powder
1 tsp garlic powder
Place all ingredients in a small saucepan with 1/4 cup boiling water and heat gently for around 20mins. (It can be made raw but I find cooking it brings out the onion/garlic flavourings). Store in an airtight bottle for up to two weeks.
Pre-heat oven to 180 degrees celsius. Place all ingredients in a food processor and blend until smooth. Roll into bite-sized balls, lay on a lined baking tray and place in the oven for around 25 mins, turning over half-way. Remove and leave to cool a little to set but serve warm with ketchup.
DINNER - Asparagus and Mushroom Brown Rice Risotto (Serves 2)
10 asparagus spears, chopped into thirds
1 white onion, diced
1 clove garlic, minced
400g mushrooms, sliced
2 tbsp lemon juice
Brown rice (or risotto) - I use 1 and 1/2 mugs for 2 people
2 mugs/800ml vegetable stock: amzn.to/1SK2D1S
Salt & pepper
Small handful fresh thyme, chopped
Blanch the asparagus by placing them in a pan of boiling water for around a minute. Drain, reserve water for stock if desired and rinse in cold water, set aside. Brown onion in a large pan with a little olive oil, add in the garlic, cook off and then add the mushrooms and cook well. Season with salt and pepper, add in lemon juice and rinsed/drained brown rice with veg stock. Bring to a boil, place the lid on and leave to simmer for 25 mins, stirring occasionally. Add in fresh thyme 10 mins before it's done cooking and stir in the asparagus, allowing to cook until soft. Serve, sprinkle with a little nutritional yeast (optional) and top with the top part of some asparagus spears.
DESSERT - Back Bean Brownies (Makes 8)
1 tin black beans, rinsed and drained
1/2 mug oat flour
1 tbsp coconut oil
6 dates, chopped: amzn.to/1W5rcwr
3-4 tbsp cacao powder: amzn.to/1MvJiik
2 tbsp coconut sugar (or 3 tbsp agave/maple syrup): amzn.to/1Qb2RBR
1 chia egg: amzn.to/1nWM7SQ
1 tsp vanilla extract: amzn.to/1GC2xbS
Pink Himalayan salt
Handful walnuts, chopped (optional. Alternatives: Chocolate chips, pecans, hazelnuts)
Pre-heat oven to 180 degrees celsius. Start by blending the beans until smooth. Add in remaining ingredients with 3 tbsp water, stirring with a spatula. Lastly, add walnuts and mix with a spoon. Line a loaf tin with baking paper and fill with the mix. Place in the oven for 25-35 mins. Remove, leave to cool and then cut into squares.
BLOG: jessicabeautician.co.uk
TWITTER: twitter.com/JessBeautician
IG: @jessbeautician
SNAPCHAT: jessbeautician
DOCUMENTARIES/VIDEOS I RECOMMEND (Watch in order):
101 Reasons to go Vegan: bit.ly/1wEdBQn
The Best Speech Ever: bit.ly/1muFZxA
Forks Over Knives: bit.ly/1nEUYRE
Earthlings: bit.ly/1Ll600D
Cowspiracy: bit.ly/1p1fBso
My food processor: amzn.to/1DGnsqX
BREAKFAST - Grilled Grapefruit with Ginger Nice-cream and Walnuts:
1 grapefruit, sliced, peel removed
Coconut sugar: amzn.to/25MsaR0
1 frozen banana, chopped
1 thumb-size piece ginger, grated
Handful walnuts, chopped
Pre-heat the grill, lay grapefruit pieces out on a lined baking tray and sprinkle with coconut sugar, maple syrup or agave. Place under the grill for around 10 mins. Make the nice-cream by blending the banana and fresh ginger in a food processor. Place the grilled grapefruit in a dish with scoops of nice cream and sprinkle on chopped walnuts.
SNACK - Guacamole
1 avocado, mashed
1 large tomato, choppped
1/2 red onion, finely diced
1 garlic clove, minced
1 tbsp lemon juice (lime is better!)
Pinch red pepper flakes
Salt & pepper
Eat Real ‘Creamy Dill’ Hummus Chips: amzn.to/1W5r0gJ
Scoop the avocado into a bowl and add in the tomato, onion and minced garlic clove. Add in the lemon juice, a pinch of red pepper flakes and season with salt and pepper, mix well.
LUNCH - Gazpacho (Serves 4)
4 large tomatoes
1 cucumber
1 red pepper
1 green pepper
1/2 red onion
Bunch fresh parsley
2 tbsp balsamic vinegar: amzn.to/20EtQXd
1 tsp olive oil
Salt & pepper
Wash and roughly chop the veg before placing in the food processor. Added in the balsamic, olive oil and season with salt and pepper. Blend well with 1.2 mug/200ml of water. You can strain this through a sieve to remove seeds etc. - most gazpacho recipes involve this - or you eat it the way it is. Transfer remaining soup to a glass bowl/container and store for up to 3 days. Top with some more chopped cucumber, sliced spring onion and torn parsley.
SNACK - ‘Cheesy’ Broccoli Bites (Makes 8)
1 small broccoli/10 florets, cooked
1.2 mug oat flour
2 tbsp onion flakes
1 tsp garlic powder
4 tbsp nutritional yeast: amzn.to/20EtVKC
1 Chia egg (2 tbsp chia seeds mixed with 6 tbsp water, left to soak for 10 mins): amzn.to/1nWM7SQ
Salt & pepper
Homemade ketchup (Makes 125ml)
1/2 cup tomato paste (I’ll soon be changing my measurements to cups)
1 tbsp apple cider vinegar: amzn.to/1NrWnuJ
1 tbsp agave nectar: amzn.to/1Rv4av2
1 tsp onion powder
1 tsp garlic powder
Place all ingredients in a small saucepan with 1/4 cup boiling water and heat gently for around 20mins. (It can be made raw but I find cooking it brings out the onion/garlic flavourings). Store in an airtight bottle for up to two weeks.
Pre-heat oven to 180 degrees celsius. Place all ingredients in a food processor and blend until smooth. Roll into bite-sized balls, lay on a lined baking tray and place in the oven for around 25 mins, turning over half-way. Remove and leave to cool a little to set but serve warm with ketchup.
DINNER - Asparagus and Mushroom Brown Rice Risotto (Serves 2)
10 asparagus spears, chopped into thirds
1 white onion, diced
1 clove garlic, minced
400g mushrooms, sliced
2 tbsp lemon juice
Brown rice (or risotto) - I use 1 and 1/2 mugs for 2 people
2 mugs/800ml vegetable stock: amzn.to/1SK2D1S
Salt & pepper
Small handful fresh thyme, chopped
Blanch the asparagus by placing them in a pan of boiling water for around a minute. Drain, reserve water for stock if desired and rinse in cold water, set aside. Brown onion in a large pan with a little olive oil, add in the garlic, cook off and then add the mushrooms and cook well. Season with salt and pepper, add in lemon juice and rinsed/drained brown rice with veg stock. Bring to a boil, place the lid on and leave to simmer for 25 mins, stirring occasionally. Add in fresh thyme 10 mins before it's done cooking and stir in the asparagus, allowing to cook until soft. Serve, sprinkle with a little nutritional yeast (optional) and top with the top part of some asparagus spears.
DESSERT - Back Bean Brownies (Makes 8)
1 tin black beans, rinsed and drained
1/2 mug oat flour
1 tbsp coconut oil
6 dates, chopped: amzn.to/1W5rcwr
3-4 tbsp cacao powder: amzn.to/1MvJiik
2 tbsp coconut sugar (or 3 tbsp agave/maple syrup): amzn.to/1Qb2RBR
1 chia egg: amzn.to/1nWM7SQ
1 tsp vanilla extract: amzn.to/1GC2xbS
Pink Himalayan salt
Handful walnuts, chopped (optional. Alternatives: Chocolate chips, pecans, hazelnuts)
Pre-heat oven to 180 degrees celsius. Start by blending the beans until smooth. Add in remaining ingredients with 3 tbsp water, stirring with a spatula. Lastly, add walnuts and mix with a spoon. Line a loaf tin with baking paper and fill with the mix. Place in the oven for 25-35 mins. Remove, leave to cool and then cut into squares.
