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ROASTED ZA’ATAR VEGGIE FLATBREAD

Serves 3

Prep Time: 10 mins Cook Time: 15 mins

What You Need:

½ red bell pepper
½ red onion
½ medium zucchini
8 French green beans
1 tsp. za’atar seasoning or Greek seasoning
1 tsp. olive oil
¾ cup (40g) cooked chickpeas
6 mini whole wheat flatbread or naan bread
6 tbsp. hummus or white bean dip
drizzle of balsamic glaze (optional)

What You Need to Do:

Preheat your oven to 400°F (200°C). Slice the zucchini, onions and red bell pepper into long strips. Cut the ends of the green beans and slice in half.
Toss your vegetables and chickpeas onto a baking tray lined with baking parchment and drizzle with olive oil and za’atar seasoning. Place the tray in the oven and bake for 15 minutes until the edges of vegetables have browned a little.
Once the vegetables have cooked, toast the flatbread or naan breads in the toaster. Spread 1 tablespoon of hummus onto each individual flatbread and top with the roasted chickpea and vegetable mixture. Drizzle with the balsamic glaze (optional).

Tip: To eliminate gluten, reduce carbohydrate and increase protein intake, omit the bread and double the ingredients for the vegetables and chickpeas. Serve on lettuce cups coated with hummus.

Nutrition per serving:
366 kcal
13g Fats
55g Carbs
14g Protein

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Moroccan Lentil Detox Soup

Serves 4

Prep Time: 10 mins Cook Time: 20 mins

What You Need:

¾ cup (40g) onion, chopped
1 cup (100g) celery, chopped
1 cup ( 110g) carrots, chopped
2 cups (300g) sweet potatoes, chopped
1 ½ cups (490g) cauliflower, chopped
¾ cup (144g) green or brown lentils
7 ½ cups vegetable stock
1 tbsp. olive oil
½ tbsp. fresh ginger, grated
½ tsp. ground turmeric
1 tsp. ground cumin
¼ tsp. ground coriander
½ tsp. salt
pinch of pepper
coriander leaves, to serve

What You Need to Do:

Heat a large soup pan over a medium heat and add 1 tablespoon of olive oil (alternatively, substitute the oil with some water). Add in onions and sauté for 5 minutes until lightly browned on the edges.
Add in the remaining vegetables, along with the lentils, turmeric, cumin, ground coriander, salt and pepper, and grated ginger. Sauté for 1 minute and then pour in the vegetable stock.
Bring the soup to the boil then reduce the heat to a simmer. Simmer the soup uncovered for 18-20 minutes or until the vegetables have softened.
If the soup is too thick, add in a little more vegetable or water to loosen. Serve with a sprinkle of freshly chopped coriander

Nutrition per serving:
305 kcal
5g Fats
55g Carbs 14g Protein

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Chickpea & Roasted Pepper Burgers

Serves 5

What You Need:

For the paprika mayonnaise:

5 tbsp. mayonnaise

1 tsp. smoked paprika

2 tsp. lemon juice

salt

For the burgers:

1 small sweet potato

1 tsp. olive oil + 2 tbsp. extra for frying

1 clove garlic, minced

1 jalapeño pepper, seeded and minced

1 tsp. ground cumin

¼ tsp. chili powder

1x 14 oz. (400g) can chickpeas, drained

¼ cup (60g) roasted red pepper, drained, chopped

5 tbsp. panko breadcrumbs

2 tbsp. fresh parsley, finely chopped

salt & pepper

5 burger buns

lettuce leaves, to serve

What You Need to Do:

Make the paprika mayonnaise by mixing together the mayonnaise, smoked paprika and lemon juice. Season to taste with salt and set aside.
Boil the sweet potato in a small pot until tender, this will take approximately 15 minutes. Drain and cool before cutting into small cubes.
In a small skillet, warm 1 teaspoon of olive oil over medium heat. Add the garlic, jalapeño pepper, cumin and chili powder. Stir to combine and cook for a minute.
In a food processor, pulse the chickpeas until finely chopped, but not puréed. Transfer into a large bowl and add the roasted red peppers, panko breadcrumbs, parsley, sweet potato and garlic. Season to taste with salt and pepper. Using your hands, mix until well combined and then form the mixture into 5 patties.
Place the remaining olive oil in a large skillet over a medium-high heat. Add the patties and cook for 3 minutes on each side, until golden brown.
Place a lettuce leaf on the bottom half of each bun, top with a chickpea burger and spoon over the paprika mayonnaise. Serve immediately

Carbs: 61 g Pro: 15 g Fats: 22 g Fiber: 10 g Calories: 482

Strawberry & Vanilla Overnight Oats

Serves 3

What You Need:

1 cup (285g) Greek yogurt

1 cup (240ml) vanilla almond milk, unsweetened

1 tbsp. honey

1 cup (165g) strawberries, sliced

1 ½ (135g) cup rolled oats

3 tbsp. chia seeds

1 tsp. vanilla extract

What You Need to Do:

Place the Greek yogurt, almond milk, honey and strawberries into a blender and blend until smooth.

Transfer the mixture into a medium-sized bowl and stir through the chia seeds and vanilla extract. Now add in the rolled oats and place in the refrigerator for at least 2 hours or overnight.

To serve, top with more fresh strawberries.

Carbs: 46 g Pro: 16 g Fats: 6 g Fiber: 6 g Calories: 298

Anti-Inflammatory Turmeric & Pineapple Smoothie

Serves 2:

What you need:

1 ¼ cups (300ml) almond milk, unsweetened

2 cups (60g) spinach, packed

¼ tsp. ground turmeric

1 pinch black pepper

1 tbsp. chia seeds

1 ½ cups (250g) pineapple, chopped

What You Need to do:

Place all the ingredients into a blender and blend until smooth. Divide the smoothie between 2 glasses and serve immediately.

Chickpea Shakshuka

Serves 4 – Prep time: 5 mins – Cook Time: 25 mins

What You Need:

1 tbsp. olive oil
1 white onion, chopped
½ red bell pepper, chopped
2 cloves garlic, minced
2x 14 oz. (400g) can chopped tomatoes
3 tbsp. tomato paste
2 tsp. coconut sugar
2 tsp. smoked paprika
1 tsp. ground cumin
2 tsp. chili powder
salt & pepper
1x 14 oz. (400g) can chickpeas, drained
⅓ cup black olives
2 tbsp. parsley, chopped, to serve

What You Need to Do:

Heat the olive oil in a large skillet over a medium heat. Add the onion, bell pepper and garlic and sauté for 5 minutes until soft and fragrant.
Add the chopped tomatoes, tomato paste, coconut sugar, paprika, cumin, chili powder, and season with salt and pepper. Stir to combine, then bring to simmer over a medium heat and cook for 3 minutes.
Add the chickpeas and olives and stir to combine. Now reduce heat to low and simmer gently for 15-20 minutes.
Taste and adjust the seasoning as required. Serve topped with freshly chopped parsley and toasted bread.

Calories: 282 Fat: 7 g Carbs: 43 g Pro: 12 g Fiber: 14 g

Vegan White Bean Tuscan Soup

What you need:

1 medium yellow cooking onion
2 medium carrots
2 large stalks celery
2 small yellow potatoes (yukon gold)
19 oz. (540g) can of cannellini beans
4 cups (1l) vegetable stock
2 cups (480ml) water
1 tbsp. olive oil
4 cloves garlic
1 tsp. dried basil
1 tsp. dried oregano
1 tsp. dried thyme
2 large kale leaves
¾ tsp. salt
1 lemon (optional)
parsley for garnish (optional)

What You Need to DO:

Chop the onion, carrots, celery, and potatoes into small pieces, set aside. Drain and rinse your cannellini beans, set aside. Mince your 4 cloves of garlic, set aside.

Place a large saucepan on the stove and pour in the olive oil. Heat the oil on a medium low heat and add in your onions, carrots, celery and potatoes. Cook for 3 minutes.

Now add in your garlic, basil, oregano, thyme and salt and cook for a further minute. Pour in your vegetable stock, cannellini beans and water and bring to the boil. Reduce the heat to a simmer and let the soup simmer gently for 15 minutes.

De-stem the kale, discarding the stems and chop up the leaves, add the kale leaves to the soup and stir. Simmer gently for a further 5 minutes. Serve the soup with some freshly squeezed lemon juice and fresh parsley.

Note:

To reduce carbs, leave the potatoes out of the soup

Peanut Butter Protein Bites

What you need:

1 cup (240g) natural peanut butter (without sugar)
1 cup (200g) vegan vanilla protein powder of choice
¼ cup + 2 tbsp. (100g) agave syrup
¼ cup (40g) chopped roasted peanuts
¼ tsp. vanilla extract
2 tbsp. soy milk or other plant-based milk of choice

What you need to do:

Spoon the peanut butter, vegan protein powder, agave syrup, vanilla extract, and plant-based milk into a food processor. Blend until well combined. Now, add in the chopped peanuts and pulse a few more times.

Add more peanut butter or coconut oil if the mixture is too crumbly. The mixture should hold together to form into balls.

Take one heaped tablespoon of the mixture and form into a ball. Repeat this process until you have 14-15 balls. Top each ball with a peanut.

Place in an airtight container and store in the fridge.

Healthy Vegan Shepherds Pie

What You Need:

Filling:

2 small onions or 1 large, chopped

4 cloves garlic, crushed

2 large carrots, diced

2 tbsp. tomato puree

1 cup (135g) frozen peas

¾ cups (135g) dried green lentils

1 tbsp. olive oil

½-¾ tsp. salt

⅛ tsp. freshly ground pepper

1 tbsp. balsamic vinegar

1 tsp. fresh thyme

1 tsp. fresh rosemary

2 cups (480ml) vegetable stock

Potato topping:

5 medium white potatoes, diced

2 tbsp. olive oil

2 cloves fresh garlic, crushed

½ tsp. freshly thyme, chopped

3-4 tbsp. vegetable stock

What You Need to Do:

1.Preheat the oven to 350°F (180°C).

2.Meanwhile, prepare all the vegetables and herbs and set aside.

3.Pour 1 tablespoon of olive oil into an ovenproof frying pan. Place over a medium heat and sauté the onions for 2 minutes. Add in the rosemary, thyme, carrots, and garlic. Sauté for a further 30 seconds and add in the tomato puree and sauté for another 30 seconds. Deglaze the pan by adding in 2 tablespoons of vegetable stock and stir well.

4.Pour in the balsamic vinegar, 2 cups vegetable stock, and the green lentils (rinsed and drained) to the pan. Bring to the boil, cover, and allow to simmer for 15 minutes. Remove the lid, add in the garden peas and let simmer for further 10 minutes, uncovered, until mixture has thickened and the lentils are soft.

5.Meanwhile, place the potatoes into a large saucepan of boiling water and cook for 20 minutes or until the potatoes are soft. Drain the potatoes in a colander then place them back into the pan. Add in the oil, vegetable stock, salt, pepper, garlic, and fresh thyme. Mash the potatoes until smooth. Set aside.

6.Once the lentil and vegetable filling has thickened, top with the mashed potatoes. Spread the potatoes evenly over the lentils and place the pan into the oven on the top oven rack. Bake for 10 minutes, or until the top has turned golden brown.

Tip: To reduce carbohydrate, replace the potatoes with a large head of cauliflower.

This is a delicious, refreshing recipe that can be made as is or changed to a vegan dish by simply replacing the shrimp with a marinated tofu or tempeh. It’s gluten free and dairy free to boot! For the gluten free version be sure to use tamari sauce instead of soy sauce.

What You Need

Spring Rolls:

2 oz. (55g) vermicelli rice noodles
1 tsp. toasted sesame oil
¼ tsp. salt
1 cup (75g) lettuce, leaves torn
1 cup (90g) red cabbage, shredded
2 medium carrots, peeled, cut into matchsticks
1 cucumber, sliced into strips
¼ cup (125g) spring onions, sliced
¼ cup (12g) coriander, chopped
¼ cup (12g) mint, chopped
16 oz. (450g) cooked shrimp (or marinated tofu for vegan recipe)
8 sheets rice paper (spring roll wrappers)

Peanut Sauce:

⅓ cup (80g) smooth peanut butter
2 tbsp. rice vinegar
2 tbsp. tamari or soy sauce
2 tbsp. honey
1 tbsp. toasted sesame oil
2 cloves garlic, minced
2-3 tablespoons water, as needed

What You Need to Do

For the spring rolls:

Prepare the noodles according to instructions on packaging. Drain and rinse them under cool water, and place in a bowl. Toss the noodles with the sesame oil and salt and set aside.
Fill a shallow pan or container with an inch of water. Fold a lint-free tea towel in half and place it next to the dish. Make sure you have prepared all the other ingredients and have them close by.
Place one rice paper in the water and let it soak for about 10-20 seconds. Remove it from the water and carefully lay it flat on the towel. Leaving about 1 inch of the rice paper around the edges, cover the lower third of the paper with 2-3 shrimp or pieces of tofu, a few pieces of butter lettuce, followed by all the other ingredients. Sprinkle generously with a mixture of the herbs. Ensure that there is not too much filling as you want to be able to fold the rice paper.
Fold the lower edge up over the fillings, rolling upward just until the filling is compactly enclosed. Fold over the short sides like you would to make a burrito. Lastly, roll it up. Repeat with the remaining ingredients.

For the peanut sauce:

In a small bowl, whisk together the peanut butter, rice vinegar, tamari, honey, sesame oil, and garlic. Whisk in 2-3 tablespoons of water, just enough to achieve a dip-like consistency.

Serve the spring rolls with peanut sauce on the side as a dip. Serve them whole, or sliced in half on the diagonal with a sharp chef’s knife.

Older Posts

ROASTED ZA’ATAR VEGGIE FLATBREAD

Serves 3

What You Need:

What You Need to Do:

Nutrition per serving: 366 kcal 13g Fats 55g Carbs 14g Protein

Moroccan Lentil Detox Soup

Serves 4

What You Need:

What You Need to Do:

Chickpea & Roasted Pepper Burgers

Serves 5

What You Need:

For the burgers:

What You Need to Do:

Strawberry & Vanilla Overnight Oats

Serves 3

What You Need:

What You Need to Do:

Chickpea Shakshuka

Vegan White Bean Tuscan Soup

Peanut Butter Protein Bites

Healthy Vegan Shepherds Pie

What You Need

What You Need to Do

Nutrition per serving:
366 kcal
13g Fats
55g Carbs
14g Protein