(no subject)


Cereal with Seeds and Raisins
40g Cereal
100ml milk
1 tbsp Lecithin
1 tbsp raisins

Top the cereal with milk, seeds, raisins and.


Snack Suggestion

1 apple and yogurt



Vegetarian Burger in a Wheat Bun
1 vegetarian hamburger
1 whole wheat burger bun
shredded lettuce
1 tomato, thinly sliced
1 small red onion, thinly sliced
1 tbsp ketchup
½ margarine

1. Cook burger according to directions on package.
2. Lightly toast the bun, top with cooked burger, salad, margarine and ketchup.


Snack Suggestion

1 pkt apple chips



Soup  +     Pancake with beans
½ can kidney beans, drained
1 tortilla
1 tbsp Soy Cream
1 green pepper
1 small tomato
shredded lettuce
2 tbsp ketchup
2 tbsp cottage cheese / nutritional yeast / rikotta

1. Combine the cream with the sliced pepper and tomato.
2. Fill each tortilla with  the beans, lettuce and cheese.
3. Top with the cream mixture and ketchup, serve immediately.

1 scoop Soy Ice-cream


Snack Suggestion



(no subject)


125g fruit salad
2 slices granary bread, toasted
1 tsp jam


Serves 4

Chickpea and Butternut Pot:

400g butternut squash or pumpkin, chopped
1 tbsp peanut butter
900ml hot vegetable stock (see yesterday's tip)
2 onions finely chopped
1/2 tsp oil
200g chickpeas (cooked weight or use canned)

Simmer the squash with the peanut butter and the stock for 10mins till tender.  Heat the oil in a pan and fry the onions till golden brown and soft.  While the onions are cooking, mash 2/3 of the pumpkin with a fork and leave 1/3 of it chunky. When the onions are done, add the pumpkin to the pan and the chickpeas.  Cook for 4-5 mins till hot and serve with some basil leaves on the top!

Any recipes which serve more than one (and you still have some left over) can be eaten instead of the next day's lunch!  So if you still had some of the Vegetable Bake from yesterday you can have that for today's lunch instead of the Chickpea and Butternut Pot:

(no subject)


150g Silken Tofu, firm
1 large banana
2 canned peach halves (in natural juice)

Blend in a food processor and serve

These are the Tofu available in Malta:


2 carrots chopped
1 onion chopped
1 courgette chopped
2 tbsp maltova (or any other small pasta)
1/2 tsp yeast extract

Boil the carrots, onion, courgette and yeast extract for 15 mins.  Remove from heat and blend (no need to have it too smooth).  Resturn to heat and add the maltova.  Boil for 5 mins and serve with a small panina or roll.


Dinner:  serves 4

Vegetable Bake:

4 large potatoe thinly sliced
250ml vegetable stock (you can use yeast extarct or the marigold we used a while ago)
2 courgettes thinly sliced
6 tomatos sliced
1 tbsp olive oil
3 tbsp nutritional yeast

Preheat oven gas 200C.  Arrange potatos and all other veggies in a cassarole.  Drizzle the olive oil and add the stock.  Cook for 40mins till tender.  Remove from the oven and sprinkle the Nutritional yeast on top.  Serve.  Have a fruit for dessert, or 1 small scoup dairy free ice-cream!

Nutritional Yeast:

(no subject)


40g bran cereal (like Kellogs bran flakes)
1 chopped banana
125ml SoyMilk or Oatmilk


A traditional Mediteranean meal!

1 large  bread roll (best if it is whole meal)
2 tsp oil
1 large tomato
1 garlic clove.
salad leaves

Split the bread in half and rub the garlic clove over.  Chop the tomato up and mix it with the oil and tabasco.  Dip chunks of bread in the tomato mixture and ENJOY!
Serve salad leaves on the side!

Dinner   Serves 3

200g Mushrooms
175ml risotto rice (use a measuring jug)
2 shallots finely chopped
400ml soymilk
salt and pepper

Pre-heat the oven to gas mark 2, 300°F (150°C).

Put the shallots and 100ml water into a medium-sized saucepan, bring it up to simmering point and simmer gently for 10-15 minutes, until the shallots have softened and the water has reduced to about 2 tablespoons. Then remove the pan from the heat, add the fresh mushrooms, stir well and then leave the pan on one side.

Next, put the rice into the baking dish, along with the fresh mushrooms and shallots, then season well with salt and freshly milled black pepper.  Then pour the milk on top.  

Place the dish on the centre shelf of the oven without covering, set a timer and give it exactly 20 minutes.

After that, gently stir and turn over the rice grains. Put the timer on again and give it a further 20-25 minutes’ cooking – when ready, the risotto should be very slightly soupy, and the longer you leave it to stand, the thicker it will get, so, immediately it is ready, remove it from the oven and serve as soon as possible.

Breakfast, Lunch and Dinner

Hey all!  sorry for the lack of updates but been tres busy!  Anyway, hope those dieting are doing well and have not found it boring so far!


Slice of wholemeal toast with a small can baked beans, grilled tomatos and 1 slice VegeBacon.


Boil 100g pasta until tender.  Reserve half the pasta for dinner (put it in the fridge).  Mix the other half with 400g tomato sause (less than 40kcal per 100g - check label!), place in an oven proof dish.  Top with 2 tbsp nutritional yeast or vegan cheese.  Heat until chrispy on top!!


Mix the rest of the pasta with chopped tomatos, 1 small can corn, chopped lettuce, 2 tbsp peas and lots of black pepper.  Mix in 1 tbsp Vegan Mayonaisse or 1 tbsp SoyCream.  Serve with 1 small wholemeal roll!

Snacks for today!

*  4  dried apricots and 2 tbsp raisins!
*  1 apple chopped up with cinnamon and 2 walnut halves chopped up!

Dinner - Soup!

Serves 1

1 Mock 'Chicken' fillet (see list for what's available)
2 tsp vegetable soup powder (Try:
Marigold Bouillon powder)
50g small pasta shapes
1 carrot chopped

1.  mix the soup powder with 500ml water.
2.  Put on the stove and bring to the boil.
3.  Add the 'chicken' fillet and the carrot and simmer for 10mins (read manifacturers instructions)
4.  Add the pasta shapes and cook for 5 mins.
5.  Serve

Enjoy a fruit for dessert!


More Delicious Items!

Why should one choose ice-creams or desserts from a vegetable source (Eg: Soya or rice)?  Simple - because they taste as good (if not better!) and have NO CHOLESTEROL!  This is however just the tip of the ice-berg!  You will be contributing to the humane way of life, you will reduce your risks or certain cancers, heart deseases, osteoporisis and so much more!

So make the Choice Today!  Choose Veg!

Available in Malta are the following (for USA or other big counties, i am sure you have no trouble finding more variety!)

Soya Ice-Creams:

Rice Ice-cream 


Soya Desserts


Soy 'Yogurts'

Breakfast & Lunch

Here is tomorrow's meal plan!  Have a great day :)

All recipes serve 1

1 small glass fruit juice
1 small bowl (45g) cereal flakes (like Kellog's Bran flakes)
SoyMilk or Ricemilk for the cereal 
3 dried apricots chopped

Mix the dried apricots with the cereal and add the milk!

The dried apricots are a good source of iron.  The orange juice helps the body to absord better the iron in the fruit!  The cereal (because its fortified) is a good source of Vitamins (especially iron) and minerals (especially Calcium).  The Soymilk is a good source of calcium.


Sausage and Mash

2 Vegesausages (choose from list)
150g potatos (1 large pototo) boiled 
50ml Soymilk
2 tbsp peas
2tsp Gravy powder (like Bisto)
1 tsp oil

1.  Fry the sausages in a hot pan.
2.  Mash the boiled potato with the milk.
3.  Boil the peas.
4.  Prepare the gravy - mix the gravy powder with 100ml water.  Put on the heat and cook till it thickens.
5.  Serve the sausages with the potato, gravy and the peas.

For dessert:
1 small tin mixed fruit
1 small scoup Ice-cream (like Valsoia)


What can I buy? What's available?

In countries like the USA the MockMeats (made from soya or other vegetable source) are HUGE!  In Malta however the range is limited.  That does not mean that the transition will be more difficult!  We do need to raise the demand so that more variety will be available, but what we have is ample to enable you to create meat-free tasty, filling, nutritious and humane meals!

So!  Just what products can I find (or should find!) at my Supermarket!?  The list that follows, is to my knowlege, all that is available in Malta!  If your supermarket does not have them - DEMAND THEM!  After all, its in the Supermarket's intrest to see that the customers are happy!

In my recipes i will be saying MockMeat or MockChicken, MockBurger or Mince!  When the recipe states that, just refer to the list below to see what you can choose from!

'Chicken' Burger made from Soya

a) Made from Soya

b) Made from Quorn

'Meat' Burgers made from Soya

Burgers made from Quorn

Sausages made from Soya

Sausages made from Quorn

'Meat' Chunks

'Chicken' Chunks made from Quorn

'Chicken Nuggets' made from Soya

'Chicken Nuggets' made from Quorn

'Chicken Escalopes' filled with cheese


'Bacon' made from Soya

'Chicken fillets' made from Quorn

There are loads more stuff like Milks, yogurts, ice-creams..... made from Soya, Rice, Almonds...
I will be posting information on these too so keep an eye out!

Lunch and Dinner


Serves 1

1 wholemeal pitta bread
100g humus or bigilla 
A salad of lettuce, tomatos, onions, cucumber

Open the pitta bread and fill it with the humus or bigilla.  Add some lettuce or tomatos if you like.  Chop up the vegetables and serve them on the side as a salad.


50g Soya Chuncks (frozen)
125g Boiled Pasta
1/2 can Ratatouille
2 tbsp Nutritional Yeast  

Boil the pasta according to the packet instructions.  
In a pan put the raratouille and the SoyChuncks.  Bring to the boil and cook for 10 mins.
Drain the pasta and mix in with the sauce.  
Sprinkle the nutritional yeast on top.