Thirty-one healthy & delicious plant-based recipes for the whole month of January! Welcome to your Plant-Based Starter Kit with STRONG ROOTS!
We have sourced and created thirty-one delicious, good-for-you plant-based recipes to get you started. We cooked all of these up in STRONG ROOTS HQ and tested them out with our team to get the seal of approval, which of course we did!
We have created a mixture of breakfast, lunch, dinner and snack ideas! Keep in touch on our Instagram and Facebook and let us know how you are getting on!
Happy cooking,
The Strong Roots Team
1 BREAKFAST & BRUNCH
Açaí Smoothie Bowl Hearty Breakfast Bowl Green Machine Smoothie Soy Aubergine & Sweet Potato Wraps Mixed Berry Smoothie Sweet Potato Hash Toast Three Ways Nut Butter Chocolate Shake LUNCH & DINNER
Beetroot & Green Bean Superfood Salad Butter Bean Buddha Bowl Deliciously Crisp And Crunchy Burger & Fries Double Burger Bowl With Tossed Kale Salad Avocado Pesto Courgetti Chilli Bean Loaded Sweet Potato Fries Coconut, Roasted Sweet Potato And Lemongrass Soup Falafel Pitta Bread Hummus Trio Super Food Buddha Bowl Rainbow Layered Salad Stuffed Pepper, Pumpkin & Spinach Burger Bowl Roasted Beetroot & Sweet Potato Soup Light Spinach Bite Salad Kale & Quinoa Burger With Carrot Slaw Toasted Bagel With Avo Cashew Spread Triple Beetroot Salad Spinach Bite Snack Bowl SNACKS & DESSERTS
Sweet Potato Tortilla Chips And Dip Lemon Tahini & Chilli Sweet Potato Fries Key Lime Pie Spinach Bites With Sweet Potato Hummus Avocado Chocolate Brownies
2 BREAKFAST & BRUNCH açaí Smoothie Bowl
(Serves 1)
INGREDIENTS: Ripened Avocado Half Handful of frozen mixed berries Handful of fresh mixed berries banana ml coconut or oat milk tbsp açaí Handful of cherries tbsp almond butter Handful of mixed seeds
METHOD: . Let the Ripened Avocado Half defrost slightly. . Blend the avocado, frozen mixed berries, banana, coconut milk and açaí together. . Pour into a bowl. . Add desired toppings. . Dig in!
4 Hearty Breakfast Bowl
(Serves 1)
INGREDIENTS: 80g portion of Oven Baked Sweet Potato Fries . Drain the tofu and crumble into a bowl, 1/2 red pepper, deseeded alongside the herbs, lemon juice, chilli, garlic, 1/2 tin of red kidney beans salt and pepper. Microwave for Tofu Scramble: approximately sixty seconds. 1/3 block of tofu 1 tsp mixed herbs Squeeze of half a lemon 1 tbsp garlic powder 1 tbsp chilli flakes Salt and pepper to taste Salad: Handful of kale Handful of walnuts Drizzle of olive oil Salt to taste
METHOD: . Preheat the oven to °C. . Cook the Oven Baked Sweet Potato Fries as per the instructions on the pack. . Place the peppers on a separate tray with a . Arrange all onto a plate and enjoy! drizzle of olive oil, cook for - minutes until blistered. . Drain the kidney beans. . Wash the kale leaves, mix with the olive oil, salt and top with walnuts.
5 Green Machine Smoothie
(Serves 1)
INGREDIENTS: frozen banana Ripened Avocado Half tbsp peanut butter/ almond butter ml coconut milk tbsp coconut yoghurt Handful of spinach
METHOD: . Let the Ripened Avocado Half defrost slightly. . Blend all ingredients. . Enjoy!
6 Soy Aubergine & Sweet Potato Wraps
(Serves 2)
INGREDIENTS: 2 sweet potato wraps . While the chunks and aubergine cook, make 2 tbsp soy sauce/liquid aminos/tamari the relish and dressing. 1 tbsp olive oil . For the relish mix all ingredients together, 1 aubergine, cut into even chunks the same goes for the dressing. 1/2 pack of Garlic Roasted Sweet Potato Chunks Handful of cherry tomatoes, halved Handful of pomegranate seeds Relish: 1 red onion, finely diced 1/4 cucumber, finely diced Handful of mint 1 tbsp cider vinegar Coconut, Chilli & Lime dressing: 2 tbs coconut yoghurt 1 tbsp tahini Sprinkle of chillis Squeeze of half a lime Salt to taste
METHOD: . Serve all on wraps of your choice, we have . Preheat the oven to °C. used BFree Sweet Potato Wraps. . Place the aubergine chunks on a baking tray and drizzle with the olive oil and soy sauce. Cook for - minutes. After about minutes, add the cherry tomatoes to the tray. . On a separate tray place the Garlic Sweet Potato Chunks and cook as per instructions on the pack. 7 Mixed Berry Smoothie
(Serves 1)
INGREDIENTS: frozen banana, sliced ml fresh fruit juice (not from concentrate) g berries, fresh or frozen ml coconut milk/oat milk tbsp coconut yoghurt (e.g. Co-Yo) Ripened Avocado Half
METHOD: . Place berries, banana, coconut milk, coconut yoghurt in a blender, letting the avocado slightly soften before blending. . Add in more milk depending on your desired consistency. . Blend everything together and serve.
8 Sweet Potato Hash
(Serves 1)
INGREDIENTS: 80g of portion Garlic Roasted Sweet Potato Chunks 1/2 red onion 2 tsp cumin Salt and pepper Chilli (a generous sprinkle) Slice of bread 1 tbsp coconut yoghurt 1/2 tin of sweetcorn 1/2 avocado
METHOD: . Preheat oven to °C. Cook the Garlic Roasted Sweet Potato Chunks, take out after minutes and dice into smaller chunks. . Dice red onion and drain sweetcorn. . Add the cumin, corn and onion to the sweet potato tray and and cook for a further minutes, until caramelised. . Toast bread. . Assemble the hash onto the bread, finish with some avocado, a dollop of yoghurt, some chilli oil for some spice and serve!
9 Toast Three ways
(Serves 3)
INGREDIENTS: Toast : Ripened Avocado Half Juice of one lime Handful of red and yellow tomatoes Drizzle of balsamic glaze Salt and pepper to taste Slice of sourdough Toast : Generous layer of almond butter / banana, sliced Drizzle of maple syrup Slice of sourdough Toast : Ripened Avocado Half Juice of one lime Handful of edamame beans - radishes, sliced thinly
METHOD: . For the avocado toast and , let the Ripened Avocado Halves defrost. Once soft enough, mash with a fork. Add in the lime juice and seasoning. . Then assemble each of the toast combinations as desired! . Enjoy!
10 Nut Butter Chocolate Shake
(Serves 1)
INGREDIENTS: Ripened Avocado Half large ripe banana, peeled, sliced and frozen tbsp peanut butter or almond butter (if unsalted, add a pinch of salt) - dates, pitted tbsp cacao powder or unsweetened coco powder - ml of coconut/almond or oat milk
METHOD: . Let the Ripened Avocado Half defrost slightly. . Blend all ingredients together except for chosen milk. . Add the milk in gradually to achieve desired consistency. For a thicker shake add a few cubs of ice and blend. . Top with cacao nibs or a few squares of vegan chocolate!
11 . Arrange all onto a plate and enjoy!
LUNCH & DINNER Beetroot & Green Bean Superfood Salad
(Serves 1)
INGREDIENTS: / pack of Roasted Beetroot Wedges Handful of green beans / pack of spinach leaves / pack of lambs lettuce tbsp olive oil tbsp balsamic vinegar Handful of pecans Chilli flakes tbsp maple syrup
METHOD: . Preheat the oven to C. . Cook the Roasted Beetroot Wedges as per cooking instructions on the pack. . Boil water and cook the green beans for a few minutes, ensuring they maintain their crunch. . In the meantime mix the maple syrup, chilli flakes and pecans. Place on a pan at medium heat and cook the pecans until caramelised. . In a separate bowl, mix the leaves with the olive oil and balsamic dressing until fully coated. . Mix the beetroot, green beans, pecans and leaves together to make for a deliciously sweet and healthy salad.
13 METHOD: . Preheat the oven to °C. . Place the aubergine chunks on a baking tray and drizzle with the olive oil and soy sauce. Cook for - minutes. After about minutes, add the cherry tomatoes to the tray. . On a separate tray place the Garlic Sweet Potato Chunks and cook as per instructions on the pack.
Butter Bean Buddha Bowl
(Serves 1)
INGREDIENTS: Half a tin of butter beans Handful of sweetcorn 50g of lambs lettuce 80g portion of Mixed Root Vegetable Fries Handful of cherry tomatoes, halved Handful of cucumber, diced Squeeze of lime
METHOD: . Preheat the oven to °C. Cook the Mixed Root Vegetable Fries as per pack instructions. . Once the fries are cooked, arrange the selection of salad ingredients in the bowl. . Finish with a squeeze of lime and season to desired taste. . Dig in!
14 Deliciously Crisp and Crunchy Burger & Fries
(Serves 1)
INGREDIENTS: 1 Kale & Quinoa Burger Handful of cucumber, sliced Handful of pepper, sliced Handful of red cabbage, sliced Handful of rocket 1 burger bun Handful of Mixed Root Vegetable Fries 2 tbs egg free mayo
METHOD: . Preheat the oven to °C. . Cook the Mixed Root Vegetable Fries and Kale & Quinoa Burgers as per instructions on the pack. . In the meantime, slice the cucumber, pepper and red cabbage. . Toast the burger bun. . Serve with a side of egg free mayo for dipping. Dig in!
15 Double Burger Bowl with tossed kale salad
(Serves 1)
INGREDIENTS: 1 Beetroot & Bean Burger 1 Pumpkin & Spinach Burger 80g portion of Oven Baked Sweet Potato Fries 2 handfuls of mixed leaf salad (baby kale, curly kale) Handful of red cabbage, sliced 2 tbsp olive oil Salt and pepper to taste Handful of edamame Beans Sprinkle of pomegranate seeds
METHOD: . Preheat the oven to °C. . Place the Oven Baked Sweet Potato Fries, the Beetroot & Bean Burger and Pumpkin & Spinach Burger on a baking tray and cook as per pack instructions. . Place the mixed leaf salad in a large bowl and mix with the olive oil, ensuring all of the leaves are fully coated. Season to taste. Add some balsamic vinegar for a hint of sweetness. . Once the fries and burgers are cooked, arrange in a bowl along with the salad and serve.
16 METHOD: . For the avocado toast and , let the Ripened Avocado Halves defrost. Once soft enough, mash with a fork. Add in the lime juice and seasoning. . Then assemble each of the toast combinations as desired! . Enjoy!
Avocado Pesto Courgetti
(Serves 2)
INGREDIENTS: Ripened Avocado Halves Handful of walnuts Drizzle of olive oil Handful of basil Juice of half a lemon clove of garlic Salt and pepper Courgette
METHOD: . Let the Ripened Avocado Halves defrost as per pack instructions. . Blend the walnuts, avocado, lemon juice, garlic, basil, salt and pepper. Add the olive oil and blend again. Taste and add more seasoning if needs be. . It is possible to purchase pre-spiralized courgette, alternatively, it is very easy to make at home with a spiralizer. . Heat the courgetti in a bowl of water until al dente. Mix the pesto into the courgette and serve.
17 Chilli Bean Loaded Sweet Potato Fries
(Serves 1)
INGREDIENTS: 1/2 tin red kidney beans . Arrange the sweet potato fries in the bowl, 1 tbs oil adding the chilli on top. Finish with a dollop 1/2 tin of tomatoes of coconut lime yoghurt some spring onion 2 tbsp chilli powder/flakes and coriander. 2 tsp dried oregano 1 1/2 tsp ground cumin 1/2 tsp cayenne pepper Salt and pepper to taste 80g portion of Oven Baked Sweet Potato Fries 2-3 tbs coconut yoghurt Juice of half a lime Sprig of coriander 1 spring onion, chopped
METHOD: . Preheat the oven to °C, cook the Sweet Potato Fries as per instructions on the pack. . Heat the oil in a saucepan on a medium heat. Add the red kidney beans and tomatoes alongside some of the reserve liquid from both. Mix in chilli powder, oregano, cumin, and cayenne and stir for minutes or so. . Bring chilli to boil, stirring occasionally. . Reduce heat to medium-low and simmer until flavours blend and chilli thickens, stirring occasionally for about minutes. . Season to taste with salt and pepper. . Mix - tablespoons of coconut yogurt with the juice of half a lime. 18 Coconut, Roasted Sweet Potato and Lemongrass Soup
(Serves 4-6)
INGREDIENTS: 1 bag of Garlic Roasted Sweet Potato Chunks . Add the sweet potatoes and stir. Sprinkle the 2 onions, finely chopped salt and pepper and squeeze in juice of two 2 carrots limes. Pour in the stock and coconut milk and 3 cloves of garlic turn up the heat. 1 1/2 red chillies Small piece of fresh ginger (1cm) 3 tbsp oil 2 stalks of lemongrass 2 tsp salt 1/2 tsp freshly ground black pepper Juice of 2 limes 1.5 litres vegetable stock 400 ml tin coconut milk 1 sprig of coriander
METHOD: . Preheat the oven to C. . Cook the Garlic Roasted Sweet Potato Chunks as per cooking instructions on the pack. . Bring to the boil and reduce to a simmer for . Pour the oil into a large pan at medium heat. - minutes. Add the onion and carrot and sautée for . Remove the pan from the heat. Take out the minutes until translucent and soft. Stir lemongrass stalks and blend the soup until occasionally to avoid burning. smooth. . Bruise the lemon grass with the back of your . Serve with a dollop of coconut yoghurt and knife and add to the pan along with the some coriander. garlic, chillies and ginger. Cook for minutes. 19 Falafel Pitta Bread
(Serves 1)
INGREDIENTS: Half red pepper 1 tin of chickpeas 20g of red cabbage Handful of spinach and rocket Spoon of hummus 4 Spinach Bites 1 tbsp egg free mayo 1 tbsp Sriracha sauce
METHOD: . Preheat the oven to °C. . Slice red pepper length ways. . Chop red cabbage. . Cook Spinach Bites as per instructions on the the pack. . Drain chickpeas and rinse with water. . Place chickpeas on a baking tray and season with paprika, cumin, salt and pepper. Bake for - mins until dried out and crispy. . Toast the pitta bread. . Mix the egg free mayo and Sriracha sauce. . Assemble the pitta bread as desired. Drizzle the Sriracha mayo on top and dig in!
20 Hummus Trio
(Serves 2-3)
INGREDIENTS: Tin of chickpeas, drained 2 cloves of garlic 2-3 tbs light tahini Juice of 1 lemon 1 tsp paprika Salt and pepper to taste Splash of water (for consistency) 4 or 5 Roasted Beetroot Wedges 2 Ripened Avocado Halves
METHOD: . Preheat the oven to C. . Place the Roasted Beetroot Wedges on a baking tray and cook as per instructions on the pack. . Defrost the two Ripened Avocado Halves. . Place all other ingredients in a blender and blitz until smooth, add in a small bit of water at a time for a less dense consistency. . Divide the mixture into three. . Portion , leave as is, as this will be the original hummus. . Portion , add in a few beetroot wedges and blend again until smooth. . Portion , add in the avocado halves and blend until all of the avocado is incorporated. . Serve with tortilla chips, on a salad or in a sandwich!
21 Super Food Buddha Bowl
(Serves 1)
INGREDIENTS: 1 Beetroot & Bean Burger 80g portion of Garlic Roasted Sweet Potato Chunks 2-4 cherry tomatoes, sliced Half yellow pepper, sliced Handful of spinach Single portion of brown rice
METHOD: . Preheat the oven to °C. . Place the Garlic Roasted Sweet Potato Chunks and Beetroot & Bean Burger on a baking tray and cook as per pack instructions. . Cook the brown rice for the recommended time. . Arrange salad, tomatoes, peppers, brown rice, chunks and burger in a large bowl. . Retrieve a fork and dig in!
22 Rainbow Layered Salad
(Serves 1)
INGREDIENTS: Handful of the following: Edamame beans Cherry tomatoes, yellow and red Grated carrot Roasted Beetroot Wedges Baby kale Cucumber, diced Red onion, diced Sesame seeds
METHOD: . Layer all of the ingredients into a jar, as desired. . Make sure to keep the salad leaves towards the top to avoid them from going soggy. . This is the perfect option for a healthy work lunch on-the-go!
23 Stuffed Pepper, Pumpkin & Spinach Burger Bowl
(Serves 1)
INGREDIENTS: - small snack peppers Hummus Carrot, spiralized (also possible to purchase from a supermarket) Pumpkin & Spinach Burger Handful of spinach g portion of Garlic Roasted Sweet Potato Chunks Mixed seeds Chilli flakes
METHOD: . Preheat the oven to C. . Cook the Garlic Roasted Sweet Potato Chunks and Pumpkin & Spinach Burger as per instructions on the pack. . If you would like to make your own hummus please refer to Hummus Trio recipe. . Spiralize the carrot. . Slice the snack peppers and deseed. Stuff with the hummus and sprinkle with chilli flakes. . Assemble the bowl as desired.
24 roasted Beetroot & Sweet Potato soup
(Serves 4-6)
INGREDIENTS: bag of Garlic Roasted Sweet Potato Chunks / bag of Roasted Beetroot Wedges tbs ground cumin onion, finely chopped ml vegetable stock ml water tbsp walnuts, chopped g finely chopped dill Salt and pepper tbsp oil/coconut oil
METHOD: . Preheat the oven to °C. . Cook the Roasted Beetroot Wedges and Garlic Roasted Sweet Potato Chunks as per cooking instructions on the pack. . Add the preferred oil to a saucepan and heat for minute. . Add the onion and sauté with a pinch of salt for minutes, stirring so nothing burns. . Add in the cooked sweet potato and beetroot and stir for a few minutes. . Add in the stock and water. Simmer for minutes, then purée with a hand blender. . Serve with a scattering of walnuts and dill.
25 Light Spinach bite Salad
(Serves 1)
INGREDIENTS: 4-5 Spinach Bites 50g mixed leaf lettuce Mixed seeds Drizzle of balsamic glaze Hummus, for dipping
METHOD: . Preheat the oven to °C. . Place the Spinach Bites on a baking tray and cook as per instructions on the pack. . Make hummus (check out Hummus Trio recipe). . Assemble the Spinach Bites on a bed of mixed leaves, drizzle with balsamic glaze and serve.
26 Kale & Quinoa Burger with Carrot Slaw
(Serves 1)
INGREDIENTS: 2 Kale & Quinoa Burgers 1 carrot Juice of half a lime 1/2 tbs olive oil 1 tbsp fresh grated ginger 2 tbsp coconut yoghurt 2 tbsp sesame seeds Salt & pepper to taste Half avocado, sliced Handful of lettuce 1 Burger bun
METHOD: . Preheat the oven to °C. . Place the Kale & Quinoa Burgers on a baking tray and cook as per instructions on the pack. . In the meantime prepare the carrot slaw by grating the carrot and draining slightly to remove access water. . Mix the carrot, lime juice, olive oil, ginger and coconut yoghurt, sesame seeds and a pinch of salt and pepper. . Toast the burger bun and assemble as desired.
27 Toasted Bagel with Avo Cashew Spread
(Serves 1)
INGREDIENTS: g cashews ml water (enough water to just cover the cashews) Squeeze of lemon juice Salt and pepper tsp garlic salt/flakes Ripened Avocado Halves BFree Bagel Sprinkle of chilli flakes
METHOD: . Soak the cashews for at least hours, preferably overnight. . Let the Ripened Avocado Halves defrost. . Blend all ingredients. . Toast Bagel. . Assemble and enjoy!
28 Triple Beetroot Salad
(Serves 1)
INGREDIENTS: 1/4 pack of Roasted Beetroot Wedges 2 Beetroot & Bean Burgers Handful of spinach Beetroot hummus Mixed seeds Salad dressing of choice
METHOD: . Preheat the oven to °C. . Place the Roasted Beetroot Wedges and Beetroot & Bean Burgers on a baking tray. Cook as per instructions on the pack. . If you would like to make your own hummus please refer to Hummus Trio recipe. . Place salad leaves on a plate adding the beetroot wedges. Sandwich the two burgers together with a generous layer of beetroot hummus. . Drizzle the salad with your dressing of choice (we used a mixture of olive oil and balsamic vinegar) and scatter with mixed seeds.
29 spinach bite Snack bowl
(Serves 1)
INGREDIENTS: 3-4 Spinach Bites A few slices of red cabbage Handful of spinach or salad leaf of choice Half red pepper, sliced Handful of cherry tomatoes Handful of cucumber, sliced
METHOD: . Assemble snack bowl as preferred with all of the ingredients. . Dig in!
30 SNACKS & DESSERTS Sweet Potato Tortilla Chips and dip
(Serves 1)
INGREDIENTS: Packet of sweet potato wraps Ripened Avocado Halves Handful of walnuts Drizzle of olive oil Handful of basil Juice of half a lemon clove of garlic Salt and pepper
METHOD: . Preheat the oven to °C. . Slice two to three wraps into small triangles. . Place on a baking tray and drizzle with olive oil, season with salt. . Cook for approximately seven to ten minutes until golden brown and crisp. . In the meantime, make the avocado pesto by blending the walnuts, avocado (let the halves defrost first), lemon juice, garlic, basil, salt and pepper. Add the olive oil and blend again. Taste and add more seasoning if needs be. . Once the tortilla chips are cooked, arrange on a plate, sprinkle with paprika and serve alongside the pesto.
32 Lemon Tahini & Chilli Sweet Potato Fries
(Serves 2)
INGREDIENTS: 1 bag of Oven Baked Sweet Potato Fries 2 chillies 4 scallions 2 tbsp of Tahini Salt and pepper Juice of one lemon Sesame seeds, toasted
METHOD: . Preheat the oven to °C and cook the Oven Baked Sweet Potato Fries as per instruction on the pack. . In the meantime, chop the chillies and scallions. . Mix the tahini and lemon juice. . Arrange the sweet potato fries onto a platter, mix in the chillies and scallions. . Drizzle with tahini and sesame seeds and serve.
33 Key Lime Pie
(Serves 10-12)
INGREDIENTS: For the base: . Add in the lime juice, maple syrup and g almonds coconut milk and blend until the mix is totally g Medjool dates, pitted smooth and creamy. tbs coconut oil For the middle: Ripened Avocado Halves (nearly two bags) Juice of limes ml maple syrup tbs coconut milk (from the creamy part of the milk in the tin, not the liquid part) more lime, to grate
METHOD: For the base: . Start by making the base. Place the almonds into a food processor and blend for a minute or so until they break down into pieces (not as smooth as a flour though). . Add the dates to the food processor with the . Pour the mix onto the base and place the coconut oil and blend again, until the dates cake tin in the freezer to set for about an have all been crushed and the mix is sticky. hour and a half – you want it to be firm but . Use a spatula to press the almond and date not frozen! mix firmly into a – cm cake tin – the . Once you’re ready to serve, grate the zest of base should be about –cm thick and very the remaining lime over the top of the pie. compact. Leave the base to one side while you make the middle. For the middle: . Defrost the avocados and place all into your food processor.
34 Extract from Deliciously Ella by Ella Woodward Spinach Bites with Sweet Potato Hummus
(Serves 1)
INGREDIENTS: Garlic Roasted Sweet Potato Chunks ( 5-6 individual chunks) Tin of chickpeas, drained 2 cloves of garlic 2-3 tbs light tahini Juice of 1 lemon 1 tsp of paprika Salt and pepper to taste Splash of water (for consistency)
METHOD: . Preheat the oven to °C and cook the Garlic Roasted Sweet Potato Chunks as per instruction on the pack. . Make the hummus by blitzing all ingredients and gradually adding the sweet potato chunks, blend until smooth. . Place the Spinach Bites on a baking tray and cook as per instructions on the pack. . Place hummus and Spinach Bites on a dish and serve.
35 Avocado Chocolate Brownies
(Serves 10)
INGREDIENTS: Ripened Avocado Half ml soya milk unsweetened ml pure maple syrup g coconut sugar g spelt flour g unsweetened cocoa powder tsp baking soda / tsp salt / pack of dark chocolate chips
METHOD: . Preheat the oven to °C then lightly grease an x ” baking tin. . In a blender, combine the defrosted avocado, maple syrup, soya milk and coconut sugar. Blend until smooth. . In a large bowl, combine the spelt flour, cocoa powder, baking soda and salt then stir together. . Pour the wet ingredients into the bowl with the dry ingredients. . Add the chocolate chips and stir together until combined. . Sprinkle a handful of chocolate chips on top then bake in the oven for - minutes. . You should be able to stick a fork in the centre and have it come out clean. . Allow to cool for at least minutes before serving.
36