5-Ingredient

PLANTBASED
RECIPES
 Date Sweetened Oatmeal 
Breakfast

Ingredients 
1.​ 1 cup old-fashioned ​rolled oats​ (GF 4. ​1 tbsp ​maple syrup
for gluten-free eaters)
5. ​1/2 tsp ​cinnamon
2. ​1 cup ​dairy-free milk​ (I used
1 cup ​water
unsweetened almond milk)
Pinch of ​salt
3. ​5 medium size ​dates​, finely chopped
 Serves: ​2 
Step 1 . ​In a medium sized pot over
medium heat, add oats, water,
dairy-free milk, maple syrup,
cinnamon and a pinch of salt and stir.

Step 2. ​When it comes to boil, reduce

the heat to low-medium and cook
until thick and creamy, stirring often.
Add the chopped dates 2 minutes
after reducing the heat. Taste and add
more maple syrup, if needed.

Step 3. ​Once thick, remove from the

stove top and pour into a bowl. Add a
little milk if it’s too thick for your
liking.

Step 4. ​Serve as is or add toppings. I

prefer mine with sliced bananas, fresh
berries, almond butter and a dash of cinnamon on top.

Notes:

1. ​Make sure to ​pit​ the dates before chopping and adding them to the pot.
2. ​If you don’t have dairy free milk on hand, the easiest way to make your own
homemade milk​ is to ​use seeds such as raw hemp or sunflower seeds. All ​you
need is to blend ​1 cup raw seeds​ with ​3 cups of water​ in a high speed blender
for 3 minutes. ​No straining required.
Rainbow Quinoa Salad 
Lunch
 Ingredients 
1.​ 1/2 cup​ ​dry ​quinoa 4. ​Half of a medium-large ​avocado​,
chopped 
2. ​1 cup sliced ​grape tomatoes
5. ​Juice of 1 small-medium ​lemon
3. ​1 cup chopped ​spinach
1 tsp (or more) ​salt

Yields: ​1 large salad 

 
Step 1.​ If your quinoa is pre-washed, skip this step. Otherwise, ​place the quinoa in a
fine-meshed sieve and run it under cold water for 30 seconds to a minute. This step gets
the bitter out of the quinoa.

Step 2. ​Place quinoa in a medium saucepan with 2 cups of water and a pinch of salt.
Bring the quinoa to a boil. Reduce the heat to low and cover with a lid. Cook for 15
minutes.

Step 3. ​Remove the saucepan from the heat and let it sit with lid on for another 5
minutes. Place the cooked quinoa back in the sieve and run it under cold water for a few
seconds. 

Step 4.​ ​Combine the tomato slices, chopped avocado, cooked quinoa and chopped
spinach in a bowl. Add salt and lemon juice.

Step 5. ​Toss the salad ingredients with two large spoons or clean hands. Make sure to
push the ingredients to the sides and bottom of the bowl, so it can completely get
coated with the dressing. Serve right away or store in the fridge for an hour for a colder
salad.

Notes:​ Feel free to add an extra source of protein. My favorite is pan fried chickpeas.
 Peanut Butter Raw Balls 
Mid-day Snack

Ingredients 
1.​ 1 cup ground ​almonds​, soaked 4. ​4 tbsp raw ​cacao powder  
overnight
5. ​⅓ cup ​maple syrup
2. ​1 cup ​oat flour
Pinch of ​salt
3. ​½ cup runny ​peanut butter
 Yields: ​16 balls 
Step 1.​ ​Place the oats in a food
processor and pulse until they
are fine similar to a flour.

Step 2. ​Rinse the soaked

almonds. Add them to the food
processor and process until
they're in very small pieces, but
not as fine as flour. You still
want some chunks.

Step 3. ​Add the rest of the

ingredients to the food
processor. Pulse until well
combined.

Step 4. ​Put in fridge for 20

minutes to set.

Step 5 . ​Remove from fridge

and carefully roll into balls.
Freeze for at least an hour
before serving.

Notes:​ These balls can be stored ​in the refrigerator up to 1 week or in the freezer up to
1 month.
 Dinner 
Nut Free Mac’ Cheese 
 

 
Ingredients 
1.​ 1 cup cooked and chopped ​sweet 4. ​1/2 cup ​nutritional yeast
potatoes
5. ​2 cloves ​garlic
2. ​½ cup unsweetened ​dairy free milk
1 tsp (or more) ​salt
(I used almond milk)
ground ​black pepper ​to taste
3. ​1 12-ounce package dried whole
grain ​macaroni
 Serves: ​4 
 
Step 1.​ ​Bring a large pot of
salted water to a boil. ​Add
macaroni and cook according to
package directions. When done
drain and set aside.

Step 2. ​For the sauce, in a

blender or food processor
combine sweet potato, dairy
free milk, nutritional yeast,
garlic cloves, salt and pepper.
Adjust the seasonings if
needed. To make the sauce
taste more cheesy, feel free to
add more nutritional yeast.

Step 3. ​Pour sauce over your

cooked macaroni noodles in a
bowl or another dish of your
choice.

Step 4. ​Serve immediately as

is or garnish some cilantro on
top.

Notes: ​In order to get the perfect color for the sauce, you should use sweet potatoes
with ​orange​ flesh.
 Dessert 
Microwave Brownie in a Mug
Ingredients 
1.​ ​2 tbsp ​brown rice flour 5. ​1/2 tsp ​baking powder
2. ​1.5 tbsp unsweetened ​cocoa powder 3 tbsp ​water

3. ​1.5 tbsp ​almond butter (optional) ​chocolate chip

4. ​3 tbsp ​maple syrup 

Serves: ​2 
 
Step 1.​ ​In a microwavable mug, mix together
flour, cacao powder and baking powder.

Step 2. ​Add water, maple syrup and almond

butter. Mix all the ingredients very well until
no lumps are left.

Step 3. ​Microwave for 90 seconds. An extra

15 seconds might be needed, if working with
a low power microwave. ​keep a close eye on
your mug while in the microwave so it
doesn’t overflow.

Step 4. ​Allow to cool for at least 5 minutes.

Serve as is or with chocolate chips on top.
 Thank you! 

THEYUMMYPLANT​.com is a space for delicious food made with whole ingredients. I

develop all the recipes in my small kitchen in Northern California, take the photos and write
the content. My love for food blogging began when I started my first job in tech, handling a
very busy schedule and having almost no time to cook. I decided to start a blog and create
recipes for anyone wanting to eat more whole foods but short on time. I hope this ebook
helps you to cook more, feel less stressed about what to eat and feel more happy and
energized. ​With love, Aria