5 Days of Vegan Food (realistic, healthy-ish)
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- เผยแพร่เมื่อ 28 ส.ค. 2021
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Lots of super easy, low effort, tasty meal ideas in this one. Crispy Tofu Avocado Sushi, Lazy Spinach Risotto, Baked Overnight Blueberry Oats and more!!
Instagram: @mina_rome / mina_rome
Meal Planner: t1p.de/90sd
50+ Recipe Ebook: payhip.com/b/9MsP
Email: minarome.yt@gmail.com
Website: www.mina-rome.com
Videos mentioned:
Salted Date Caramel Recipe: • Healthy Desserts to ha...
Coffee Shop Sounds: • Tokyo coffee shop Soun...
INGREDIENTS & NOTES
#1 Tofu Scramble Veggie Bowl
for the veggie sauce:
3 small carrots
2 small shallots
½ zucchini
oil for the pan
1 heaping tbsp tomato puree
2 tsp maple syrup
1 can chopped tomatoes
⅓ cup vegetable broth (80ml)
salt, spices to taste
for the scramble:
a 200g block firm plain tofu (7oz)
1 ½ tbsp cornstarch
generous pinch of salt
⅓ tsp turmeric
¼ tsp chili flakes
¼ tsp garlic powder
2 tbsp plain soy yogurt
½ tsp yellow mustard
1 tbsp white wine vinegar (not sure i mentioned that in the vid, sub w lemon juice)
vegan butter or oil for the pan
frozen parsley
1 tortilla
extra condiments, dips, spreads
some fresh greens are def recommended here
→ serves 1-2 (w more tortillas you could stretch that sauce and scramble to serve 2 ppl)
#2 Baked Overnight Blueberry Oats
½ cup small cut oats (45g)
a pinch of salt
1 tbsp chia seeds
4 tbsp plain vegan yogurt
2-3 tbsp non dairy milk
2 tsp maple syrup
¼ tsp lemon zest
handful of blueberries, fresh or frozen
½ tsp baking powder, mixed in right before baking
coconut oil to grease your bowl (makes it easier to eat the oats, otherwise a lot might just stick to the bottom of the bowl)
serve with vg yogurt, berries ...
bake for 30-33 min at 180C
→ serves 1
#3 Tahini Veggie Platter
steamed broccoli + carrot sticks + smoked tofu
a sauce made out of 1 heaping tbsp runny white tahini + 2 tsp soy sauce (i added 1 tbsp soy sauce, thought that was a bit much) + 1-2 tbsp non dairy milk
fresh lemon juice squeezed over the veggies
sesame seeds
→ serves 1
#4 Jenny’s Chocolate Bliss Balls
1 ½ cups walnuts (175g)
1/2 cup soft pitted dates (~90g)
1/4 cup unsweetened cocoa powder (23g)
1 tsp vanilla extract and/or ¼ tsp cinnamon
a generous pinch of salt
1/4 dried cranberries (33g)
roll in shredded coconut or cacao powder
→10 energy balls
#5 Lazy Hummus Spinach Risotto
200-250g uncooked rice, cooked according to packaging (7-8.8oz)
2 shallots or 1 onion
1-2 cloves garlic
2 tbsp olive oil
100g baby spinach (3.5oz) *Feel free to do twice as much!!
a splash or two of white wine
a pinch of chili flakes, or more to taste
2 heaping tbsp hummus
1 tbsp white wine vinegar or lemon juice, more to taste if needed
⅓ cup + 2 tbsp water (100ml) - more if needed!
salt to taste, lots of salt is needed here haha
serve w cherry tomatoes, smoked tofu, carrots, extra hummus, sesame seeds …
#6 Crispy Tofu Avocado Sushi
210g sushi rice or other round grain rice = 1 cup; rinsed under cold water
1 ½ cups of water (375ml)
a heavy pinch of salt
1 ½ tbsp rice vinegar
1 tbsp agave syrup
4 nori leaves
½ avocado
a handful of cucumber sticks
for the crispy tofu:
200g of firm plain tofu (7oz)
4 tbsp cornstarch
¼ tsp salt
a pinch of chili flakes
2-3 tbsp vegetable oil for frying
only add the tofu once oil is hot, but not steaming!
→ serves 2-3 (3 if you serve with other things like roasted cauli, edamame, wakame …)
#7 Pink Coconut Smoothie
1 ¼ cup frozen raspberries (175g)
1 tbsp ground flax seeds
1 tbsp vanilla protein powder
1 tbsp date caramel or 2-4 soft dates
~ ½ cup light coconut milk (125ml)
some water if needed
→ serves 1
#8 Turkish Pizza Inspired Wraps
½ cup soya granules (37g)
¼ tsp vegetable broth powder
½ tsp smoked paprika powder
enough hot water to thoroughly cover the bowl
1 onion
1 carrot
1 clove garlic
oil for the pan
1 heaping tbsp tomato puree
1/3 cup + 2 tbsp water (100ml), more if needed
¼ tsp or each: ras el hanout, sumac, chili powder, turmeric
1-2 tsp soy sauce or salt to taste
2 tortilla wraps
vegan sour cream or hummus
chopped cucumber, tomatoes
sesame, pumpkin, sunflower seeds …
2 servings
MUSIC
intro: t1p.de/yluu
Dan and Drum: t1p.de/0uc2
t1p.de/bvd4
t1p.de/mdcu
t1p.de/xyp3
Grace Chiang: thmatc.co/?l=A8600FB3
- staying in on Sunday (it is well) - thmatc.co/?l=8C293260
Trees and Lucy: open.spotify.com/track/744n3K...
Noah Guy - thmatc.co/?l=888977FE
Flughand: open.spotify.com/track/0DUPvN...
Naomi - thmatc.co/?l=D4B1104F
Soft Eyez: soundcloud.com/bunnyhugbeats/...
outro by Teen Blush - / boys-dont-cry
Much love,
Mina
This video sponsored by Squarespace
I love that you’re honest about the smoothie tasting a lot like broccoli with the tahini and soy sauce putting too much soy sauce lol the honesty makes me feel better about when I cook! 🥰
Do you know what cinematic filters she use on her vlog?
I used to not like a bunch of stuff when I was a kid, e.g. any kind of plant milk, chickpeas, avocado... I basically lived of animal products. But then I became vegetarian and vegan at 13 and now I enjoy almost everything that's vegan
What milk did u like most
@@woobeewooo you'll get there for sure! After all it's replacing meat, dairy and eggs first that matters most and not removing the product with like a tiny bit of milk in it.
For me it was not that hard because I'm obviously in a privileged environment and my parents would let me buy anything I could possibly want. It also helped massively that I was getting into cooking and baking so I could make stuff myself and didn't have to rely on store bought snacks (and you best believe I need those treats all the time😂).
Good luck on your journey
@@mely260 well, back then I was big on the cows milk. Then I switched to sweetened almond milk. Now I prefer oat or almond, both unsweetened
@@korgaupisc129 do they taste like cows?
@@mely260 i find that some do taste pretty much like cows milk. For example alpro oat milk or some barrista milks, oatly for example. But I can't say for sure because I don't remember what cows milk exactly tastes like
I went vegan at 10 years old my parents are HEAVY MEAT EATERS and love cheese I don’t know or did know any vegans that could help me I just want to say thank you for these kind of videos because they are so helpful for new and older vegans MUCH LOVE 😚
Ich komme aus Großbritannien aber ich habe in Berlin für 6 Monats heuer gewohnt. Deine Videos sind so therapeutisch für mich lol vor allem, wenn ich die deutschen veganen marken sehe! Ich vermisse Deutschland so sehr. Ich kann es kaum erwarten, wiederzukommen!
Ahhhh you have the most relaxing voice ever
⚠️TW ED⚠️
As someone with an eating disorder it’s been super helpful having a healthy channel for me to use to get back to a healthy eating pattern.
wish you the best ❤
That crispy tofu looked yummy! I would love to see a day in the life type video (maybe a couple of days). I would just love some insight into how you manage your schedule with school and filming and editing.
"Healthy-ish.." Haha. Love that. It's my junk food day today so I'm a chunky vegan and I don't care. 🙈😘
🤣 same here!
@@andres-latinveganfood4340 Right??? 🙈
I'm eating tamales RIGHT NOW. 😄😋
Here’s to being a chunky vegan!🤗👏🏼
@@JonesLeFae Right?! 👌🥰
Hi to my fellow chunky vegans
I often cook my overnight oats. Usually, 1 minutes. I then add the frozen fruits and put it again for 30 seconds.
loved the love island „full circle Moment“ reference 😂
Hehe nice you caught that one
Me too! 😂
I love the way you are so creative with what you cook and it seems so effortless to you to come up with new recipes, or to just simply cook up food that seems random in the first place, but then it turns out to be something delish! I always get inspired by your videos.
I love your videos so much Nina! they’re very aesthetic and I love your homour :)
so many great ideas, well done. thank you for sharing!
Omg love this!! Those sushi rolls OMG😍😍
Your relationship with food gives me so much hope!! I love u Amina.
Her videos are so comforting omg 🥰
i just love your videos so much!
that spinach hummus rice looked so good. making that one for sure
The baked oats and the spinach and hummus rice look so good! I got to try them.
Update #1: I tried the baked oats this morning! It was okay, though a bit too chewy for my taste. I would recommend using a flat oven-proof form instead of a deep dish like Mina used, since that will shorten the baking time. Now, onto the next recipe...
I love the written mentions, it's like you feel special, because you get some "extra information" :D
every video you post becomes my comfort video !!
Your vlog is cinematic,dreamy and creative.
Ich habe deinen Kanal vor einigen Wochen entdeckt und bin absolut begeistert. Ich mag deine Rezepte und habe schon einiges nachgekocht.
love how real these videos are, also so soothing and calming. Thank you for making the weekend twenty times better!! these all look so scrummy! 😍😍
Awesome recipes as always 😊
your videos feel like a warm hug! They have such a comfy vibe. lately, I am often curling up on my couch and listen to your voice and make notes for cooking ideas! you make it seems so easy to cook something fresh and healthy every day and it truly motivates me to do the same. I LOVE THEM!
(+ that the ingredients are to be found in Europeans grocery stores, not like in American videos, I can never find that stuff)
I love your videos so much! it really motivates me to make different and interesting foods (I'm too lazy and I end up doing the same things I usually do but anyways) lots of love
Everything looks so cozy and easy, I would love to be your friend and do fun stuff together like cooking, painting and watching some series, doing pottery, visiting a museum etc :)
I love the cosiness of this 💖💖 I'm also one of those people that used to hate coffee, now I realised that I like the taste but I drink it rarely hahah
I want to recreate everything. :) thank you for the inspiration.
I always watch the ad in the end just becauae I don't want the video to end
Am I ready for this video?? heeeeell yeah✨
I think I will turn into a vegan now
I’m in love with you and your recepies!😍
Emma is a queen 👑
Beautiful video! I really like the flow of you videos! They are so easy to watch! Plus you voice is so nice. So 10 out 10! Well done mina well done! By the way do you have Latin roots???
So inspiring. Thank you!!
Thanks for the ideas!
Loved this :)
Omg I listen to the same cafe ambiance!! I thought I was the only one
I used to hate olives - now green olives stuffed with almonds are one of my favorite snacks
Yes!❤
I would do anything for an vegan oatmeal blue berry cookie. Hmmm😋. Great recipes. These will help me alot. Thanks👋🏾👍🏽❤😁
try putting goji berries in your soup! my family had been doing this for as long as i can remember and they taste soo good cooked.
I woke up to this video this morning, and as I was watching I was like 'hmmm, I have spinach and hummus that I need to use up . . . hmmm I have dates . . . hmmm'
So for dinner I tried the spinach and hummus risotto, topped it with some 'smoked' tofu (had to do it at home and didn't have liquid smoke so it was basically soy sauce and maple syrup oops) and had the chocolate bliss balls for dessert.
It. Was. So. Good. Seriously, I'm a broke student and I'm transitioning from vegetarian to at-home vegan (I have social anxiety, so when I eat out I don't care if there's cheese on my burger so long as I don't cause a scene!) and Mina's channel has been SUCH a blessing. I've only tried a few of her recipes so far but they're always so good AND easy, can't wait to try some more!
Love the cozy vibes and simplicity of your recipe. Also it is funny that I'm watching your video being in berlin for holidays. I come to visit also thanks to you :)
I hope you‘re enjoying it despite the awful weather haha
I used to hate mushrooms, orange juice with pulp, and avocados but now they’re the best imo 😁
Can you do easy school lunch ideas? Love your account and all of your recipes!!!
So so sooo perfect
I love your videos.recommend using common kitchen ingredients…….💖
I'd love to see more of vlog style videos to get to know you better, I would be very interested to watch those :)
I felt sooo happy when i saw your new video!!!
🥰🥰🥰
Oooofff avocado sushi is my weakness 😍🤤
I used to hate tuna because in the school canteen it was that dry flaky thing with tomatoes on the side. Now one of my go to lunches is pasta with canned tuna and olives. Yay
I’ve been subscribed to your channel since the start and the comeback of the baby food made my day 😄 i hope your day was as lovely as you are ❤️
Omg you‘re an OG then hahaha thanks for sticking around ❤️
@@Mina_Rome i just adore you and your videos ❤️
Hi Mina! I wanted to let you know that your channel is the first I thought of - I need to eat somewhat vegan-ish for part of the week due to kidney failure (meat and cheese have high phosphate levels, unfortunate the same goes for Tofu and legumes...). BUT here I am, seeking some inspiration :) I hope you're well - greetings from Frankfurt!
hey, I don’t know if this sounds weird, but your videos are so healing! Thank you for that, much love xx
❤️
if anyone like to know the recipe for the original 'Turkish pizza'; it's called Lahmacun in Turkey. It requires kıyma (minced beef meat) with crushed tomato, onion, red and green charliston pepper, and a bunch of seasoning on a thinly rolled-up dough made of water, flour, and salt. Then you put it in the oven and Voila. (no hate for you mina it looks so good I just wanted to share :))
Can't wait to try the vegan lahmacun 💜
Good job my friend 👌❤️
wine painting is very fun!! you can gather with friends while you sip and paint, there are many videos on here with painting tutorials so you can follow along with friends!
Love that haha 💃
Excellent 5 days of eating Mina and I used to not like Butter Beans but now I love ❤ them. I love my vegetables especially greens . Have a lovely week.😋 Love 🥰 Mina's video's and love 💕Mina.
You have a lovely week too! Baked Beans can be weird at first agreed haha
13:56 The moment I saw this I understand this is a lahmacun.(Turkish pizza) So you are really good at making it Mina. 👍👍
"I feel like an adult"....😂
Best Part of the Video, had the same feeling yesterday when I was talking about something :D
...
Super Video, danke für die hilfreichen Ideen! :DD
gut dass du noch ein paar Rezepte mit diesen Cornflakes machst 😂 habe eine Riesen Packung für dein Tofu Rezept gekauft und jetzt weiß ich nicht wohin
Peanut butter, never ate it till my 20s! Also, just starting to try coconut 🥥
Baking powder is supposed to make bubbles. When used for baking, it fluffs the batter (:
But, as opposed to yeast, it doesn't react to heat, but to liquid, so you have to be quick for it to accomplish that :D
Hope this was helpful
To prevent tofu from drying out, I soak it in water! I just put it in a container full of water and that way it never dries out!
hey mina! i have an idea for you. how about you try out vegan dishes from different parts of the world for one day? eg: eating indian vegan dishes for one day, its a fun little challenge if you have not already done it!
take care and love u !
The spinach and hummus risotto reminds me of a Greek recipe called spanakorizo which is basically spinach and rice and it's one of my favorite originally vegan Greek recipes
I was inspired by that dish actually!! Love it ❤️
The way you said the French cafes name “pele-mele” was adorable. Just an fyi, it translates to “messy”
your voice is so therapeutic to me
EXACTLY what I'm saying. GO LADY
I used to hate avocado... I'm glad my girlfriend made me love it since 2015. Now avocado toast is my favorite breakfast
the thumbnail 😍
"it's a full circle moment" had to laugh at that point!
ich liebs wie erwachsen du dich mit dem Kaffee fühlst, so gut!! ich fürchte dadurch musst du jetzt noch ganz viele Cafes (nochmal) ausprobieren hahah... übrigens der beste Kaffee: bei la Maison am Paul-Lincke-Ufer und dazu deren vegan Croissants, es gibt nichts besseres!!
Wie oft ich da schon war und die Croissants waren ausverkauft 🥲🥲🥲 aber danke !!
love your recipes
I tried the protein bar from one of your videos and it was very good 💛💛
Used to hate mushrooms, avocado, lasagna. Like all of it now😍
I used to hate banana, peanut butter, avocado and now I love them
bei lidl gibts ein Rührei gewürz ! highly recommend für den tofu scramble!
You mentioned lahmacun(turkish pizza) , i am happy as a turkish haha , thanks for the video ily .
Yes another Penny Lover ! Ich liebe die Auswahl bei Penny. Bestes Preis-Leistung Verhältnis für arme Studenten 🥰
yummy!!🍭
I used to hate curry, but now I LOVE it. I'm new to your account, already loving the videos. Very helpful. I'm thinking of trying veganism soon.
a meal I think you would like is onion curry, I know it sounds weird. But I personally dislike onions, and it was still one of the most amazing things I've ever tried. And vegan-
Also I'm quite curious of your zodiac sign? if you're open to sharing, I'm into that kind of thing.
anyways. Have a good day❤🌻
I have a few smoothie bowl ideas : I love to make is a raspberry, strawberry mango, banana and acai berry/berry powder smoothie smoothie bowl (even though its actually winter for me haha) and also just a plain strawberry and other things bowl I can list then ingrediants here for anybody that wants a super quick easy yum breakfast/lunch??? Lmao. This serves as 1 for me but I eat alot so could possibly be split in half for 2 smaller bowls!
First:
1/2 cup frozen mixed strawberries and raspberries (or blackberries work great as well as a substitute for raspberries)
1 frozen banana
1/2 teaspoon acai powder
1/2 frozen cup mango
you could basiclly use anything for the liquid (eg coconut water, coconut yoghurt, almond and/or soy milk, coconut cream etc. but I usually use:
1/2 cup coconut cream
1/2 cup or 1/4 cup (depending on your preferred consistency) almond milk (unsweetened)
this is because its just what I have around the house
Then on top of the smoothie bowl I put:
2 tablespoon Desiccated coconut (yummmmmm)
2 sliced strawberries
any leftover banana (sometimes if I have half a banana laying around from my family)
handful of hazelnuts cut finely
handful raw pumpkin seeds cut finely as well (sounds weird but is a nice touch)
Second:
1/2 cup strawberries
1 1/2 bananas
teaspoon hemp powder (or seeds)
1/2 a table spoon of maple syrup (optional if you want it sweeter!)
1/2 cup coconut yoghurt (or cream if you dont have yoghurt)
1/2 or 1/4 cup coconut water depending on consistency you want
And on top I usually have:
2 sliced strawberries
2 tablespoon desiccated coconut
tablespoon of sliced nuts (i have almonds, hazelnuts, cashews ect)
handful pumpkin seeds finely sliced
I have way more including mango and acai bowls but these are probably my favorite :) hope this helps :DDD
The effort you made to write this comment 🥺💖
I have a recommendation to get your tofu on a next level:
I fucking love this to prep my tofu like this and have a kind of sticky tofu situation (amazing to put in sushi or a nice rice bowl)
What you need:
Soysauce
Maple sirup
Veg broth
Rice vinegar
Cornstarch
Siracha or chili flakes
coriander (powder)
cumin
What to do:
Cut the tofu and fry the pieces in a lot of sesame oil until crispy also add some fresh ginger and garlic to the pan (a little bit later than the tofu)
In the meantime mix the sauce (I do it by instinct)
Pour the sauce over the fried tofu and because of the starch you have such a nice and sticky sauce!
Yum
Hey so I live in the Us and I buy my stuff at Trader Joe’s buuuut I love that veggie burger I make myself at least twice a week 🥰 super easy
Whole wheat bread or whichever you’d like
Dr.preagers veggie burger
Spinach
Fire roasted peppers ( eingelegte Paprika)
Red onion
And some chashew fiesta cheese dip so any cheese dip alternative that u can find ☺️
Ever since I was a kid, I haven't liked meat very much (I'm not a vegan, though, but I have contemplated turning vegan or at least vegetarian; I always say I love cheese too much to be completely vegan hahaha). Now that I'm older, I do eat it from time to time but only when someone else cooks it, like grilled/barbecued, for instance. And even then, I prefer not to eat it. In fact, when I used to live alone (I had to move back to my family home a few months ago), I mostly cooked vegetarian meals with chicken once in a while and eggs and cheese, and milk only in my coffee (tried to do almond milk but it's too watery and I love my coffee on the creamy side haha and I don't like the taste of soy milk, plus plant-based milks are expensive 😕).
Anyway, I LOVE your channel, Mina. Your voice is so soothing and your meals look so doable. I like that your meals are mostly inspiration/suggestions and not exact recipes.
I hope everyone who reads this has a lovely day
Omg love ur vids!,!where did you find the bagel seasoning in Germany??
I absolutely used to hate green tea but now I am dying for matcha lattes and its difficult to not get addicted hahaha also I always look so much forward to your videos, cause I never know what to do and I am just so lazy all the time or don't have the energy to do anything
Omg yes green tea takes some getting used to. It just tasted like grass to me in the beginning haha
And thank you for watching I‘m glad these vids can give you some ideas!
@@Mina_Rome omg yes it really does taste like grass hahahah
i love your voice!
The name of the coffee shop is French and is pronounced
„Päl-Mäl“ :) (pêle-mêle) :)
Loved the video, it was so comfy to watch ❤
Hi from Hong Kong! I always cook my oatmeal in the microwave, and in a glass/Pyrex (is that the name?) measuring cup, coz you need to see what’s happening. Combine regular rolled oats and liquid of choice (i.e. water or non-dairy milk or even a savoury stock) and nuke on high until you can see it starting to bubble up. You want to get a really solid boil happening, but not have it boil over (and having to clean up the spillage ~ been there, done that, it was no fun ~ hence the glass container). For a single serving, using fridge-cold soymilk, in a 1000W microwave, this should take btwn 1-2 minutes. Hit the off switch before it boils over. Then immediately programme the microwave for the lowest setting it will go and run it for 3 minutes. That’s it. Cooked, creamy porridge in under 5 mins. I do this most mornings. Hope this helps. Thanks for all your recipe ideas, they’re always very do-able and inspiring and fun to watch. Those sushi rolls look great, and the “art night” looked like fun too! Take care!
Hi Mina! May I ask what blender do u use? It works so good 😭✋
Wow that seems like the only thing you do all day is cooking. How do you get enough time to get all your other things done? I am barely able to cook one warm meal a day 😅
i made the hummus spinach risotto and it was really good! i wouldn’t add white wine vinegar/lemon juice in mine next time because i don’t like bitter things but with butter and avocado on top it was good
Did u just use normal rice? Or risotto/arborio rice? Thx :)
@@starshideurfires white rice
@@averysacks2830 Cool thx. I might try it this week!
watching this as i eat my vegan ice cream straight out of the tub
"pêle mêle" is pronounced: pale male (appproximatively, without the English accent)). Very nice video! All your recipes look deliiiiciousssssss
What ? J’ai pas compris comment ça fait cas en anglais? Ê ne se prononce pas A 🤠 Nan je suis confuse explique moi stp
@@ashholemartinez5143 Je ne sais pas d'où tu viens, mais au Québec, "pale male ( mots en anglais) se prononce sensiblement de la même manière que "pêle mêle".
@@eloiselepage3840 ah je suis française 😂 ok ok
Oooh ou même peut être “pehle mehle”
She's so pretty 😭😭
You can really see how the weather has changed this past couple of weeks here in Berlin from what you cooked! Re "cheese", Veganz have a new one from Violife - epic mature. Super good - highly recommend!
Yeah what is this summer lol
Interesting gotta check it out thank u ☺️