VEGAN MENU

Hi all! Today I come with a super special recipes, a vegan menu.Who they are vegans do not consume any food of animal origin, so they need to care much intake of different nutrients whose quality is superior or greater availability in foods are excluded. So today we make a vegan menu that addresses all these issues and that achieves a balanced diet using only plant-based foods.My proposal for this menu consist of:

• Breakfast: Glass of soy milk with vegan cookies with oats and coconut/ http://cookingmamalucia.blogspot.com.es/2016/03/vegan-cookies-with-oats-and-coconut.html
  

• Midmorning: Fresh fruit salad.

• Meal: Ratatouille to curri with millet/ http://cookingmamalucia.blogspot.com.es/2016/03/ratatouille-to-curri-with-millet.html. Pear.

• Snack: Glass of coconut milk with whole wheat toast and jam.

• Dinner: Miso soup with tofu and rice noodles/ http://cookingmamalucia.blogspot.com.es/2016/03/miso-soup-with-tofu-and-rice-noodles.html. Peach.
  

Using different cereals, combining them with vegetables or seeds and nuts, we can achieve complete proteins. Also, adding these ingredients can ensure the intake of important minerals such as calcium, iron or other.I hope this menu like vegetarians and serve idea and inspiration for people who also eat meat.

I have get all this ideas from the fantastic blog of "Vitónoca". Here I leve you the link of the differents menus to vegetarian people

http://www.vitonica.com/dietas/tu-dieta-semanal-con-vitonica-cxl-menu-vegano-con-recetas-incluidas 

MISO SOUP WITH TOFU AND RICE NOODLES

Ingredients for four people

• 600 ml. of water, 
• two tablespoons miso dessert, 
• 5 g. wakame seaweed,  
• a thin young garlic chive or an envelope of dashi-no-moto,  
• 150 gr. tofu, 
• 40 gr. rice noodle.

How do miso soup with tofu and rice noodles

1. Moisturize the wakame for ten minutes in a bowl with water. When hydrated, cut it into square pieces. Boil the water next to the dashi-no-moto, remove from heat and add the onion cut into thin rings and rice noodles. Dilute the miso in a saucepan of cooking water and let adding to the soup, trying to give the point of taste to taste. Cut the tofu into squares and incorporate into the soup along with wakame seaweed. We serve the time.

Testing

The dashi-no-moto can be equated to the broth into cubes we know in the West. Dashi broth is made with katsoubushi, a dry tuna cut into thin slices, and kombu seaweed and instant version is the one we used this time to prepare this recipe miso soup with tofu and rice noodles. 

I take this recipe from:  http://www.directoalpaladar.com/recetas-de-sopas-y-cremas/sopa-de-miso-con-tofu-y-fideos-de-arroz-receta

RATATOUILLE TO CURRI WITH MILLET

Ratatouille and its variants is one of my favorite dishes at any time of year. With the still warm days, served chilled, feels great, and we can accompany many different options to make it a more complete meal. In this case I propose a ratatouille curry with millet.In some places it is prepared with zucchini while in Murcia is more typical to use eggplant, but I always prepared with both vegetables. In this case also I used canned crushed tomatoes homemade, but can be used fresh tomatoes following season. The curry gives a very tasty different hue.

Ingredients for 4 people

• 1 sweet onion, 
• 1 green pepper, 
• 1 red pepper, 
• 1 zucchini, 
• 1 eggplant, 
• 400 g of natural tomato crushed or 4 ripe tomatoes, 
• 150 g of millet, 
• 1 tsp coriander seeds, 
• 1/2 teaspoon mustard seeds, 
• 1/2 teaspoon cumin, 
• 1 tablespoon curry spice mixture, 
• 1/2 teaspoon ground turmeric, 
• 1/2 teaspoon ground cumin, 
• salt, 
• black pepper, 
• extra virgin olive oil.

How to make ratatouille curry with millet

1. Wash and dry all vegetables. Remove the ends of zucchini and eggplant and cut into pieces of 1 cm. Discard the end of the peppers and clean the inside of seeds and filaments; chop into cubes the same size. Peel and chop the onion.
2. Heat a little olive oil, coriander seeds, mustard seeds, cumin and curry mixture. When loose their aromas, add a little more oil and fry the onion with a pinch of salt for about 10 minutes over low heat. Integrate the peppers and cook another 10 minutes.
3. Add the zucchini and eggplant, salt and pepper and sprinkle with white wine. When evaporate, add the tomatoes, a pinch of salt, turmeric and cumin. Mix well, cover and let simmer for about 20-30 minutes, until vegetables are very tender. Reserve.
4. To prepare millet, wash well several times previously. Place in a saucepan over medium heat and toast a couple of minutes. Add twice the volume of water and a pinch of salt. Bring to a boil, reduce heat and cover. Cook about 20 minutes, or follow package directions.

 Here is the link to the original blog: http://www.directoalpaladar.com/recetas-vegetarianas/receta-de-pisto-al-curry-con-mijo

VEGAN COOKIES WITH OATS AND COCONUT

Vegan pastries always surprises me is that I find it difficult to obtain a sweet without milk, eggs or butter. But as you see, the appearance of these vegan oatmeal cookies and coconut makes us forget that are not listed in its composition these ingredients and that everyone follow the trend that is in your diet, you can eat very tasty way.To these we add the virtues of oatmeal cookies and got a very energetic breakfast with the rich coconut flavor that brings to all the desserts. Also, if you do not want a vegan version, one would have to change hundred percent vegetable margarine for butter, but I would advise that probéis so, because you will be surprised.

Ingredients

• 150 g of flour, 
• 115 g sugar, 
• 150 g of 100% vegetable margarine, 
• 50 g of grated coconut, 
• 50g rolled oats, 
• 2 tablespoons sugar cane syrup or molasses, 
• ½ teaspoon baking.

How to make cookies:

1. Preheat oven to 180 degrees. Mix sugar, flour, oatmeal and coconut in a bowl. Stir with a spoon to mix the ingredients.
2. While putting the fire margarine, molasses and stir until melted. Dissolve baking soda in a well with a half tablespoon of water and. They add to margarine, bubbles will form, and it is time to remove from heat. Add these ingredients to solid liquid and stir to form a paste.
3. On a baking sheet lined with parchment paper, whet dumplings of the same size quite separate, crush with bottom of a glass or hand and bake for twelve minutes with the tray in the middle of the oven. As time passes, remove and leave a few minutes on the plate, pass the cookies to a wire rack until completely cool. 

Here I leave you the link of the original blog, from which I have taken the recepe.
http://www.directoalpaladar.com/postres/receta-vegana-de-galletas-de-avena-y-coco