Image credits
Introduction Pages - Fortified vegan milk: tashka2000©123RF.com; Nutritional yeast: Olga
Miltsova©123RF.com; Beans and pulses: fpwing©123RF.com; Tofu: Elena Veselova©123RF.com; Greens:
Evgenia Lysakov©123RF.com; Tahini: Jessmine©123RF.com; Vitamin B12: Panya Piyaprakongsri©123RF.
com; Iron: yodiyim©123RF.com; Performance enhancing supplements: Ognyan Chobanov©123RF.com
Medical DisclaimerAlways consult your medical practitioner, registered dietician or nutritionist before making any significant changes to your diet – particularly if you are an adolescent, pregnant, breastfeeding or have or develop a medical condition.
Whilst our recipes can help most people lose weight as part of a calorie controlled diet and active lifestyle, they have not been specifically designed for you and individual results will vary. Where calorie and macronutrient information is provided, it is calculated using common databases. Exact values will vary, however, and so the values will only be approximations for your finished dish.
Should you purchase and consume the recommended supplements in this guide, you are choosing to do so of your own free will, without coercion and in the full knowledge that the supplements have not been personally recommended to you and that should you suffer from a medical condition of any kind or suspect that the ingredients may cause you a medical problem of any kind whatsoever you should speak to a qualified medical practitioner for advice.
Further, if you choose to consume any of these supplements and feel that you are experiencing any adverse effects, then you should cease using them immediately and consult your doctor.
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© Copyright 2018 Results Fitness and it’s licensors
All rights reserved.No part of this book may be reproduced, stored in a retrieval system or transmitted in any form or means whatsoever without the prior consent and written permission of the copyright holder(s).
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Drinks
Green tea & nectarine smoothie 1
Nuts & seeds smoothie 2
Indulgent chocolate mint smoothie 3
Fresh green smoothie 4
Maca fig smoothie 5
Pear & cardamom smoothie 6
Strawberry oaty smoothie 7
Creamy peach smoothie 8
Zingy citrus smoothie 9
Tofu, walnut & pear smoothie 10
Creamy chickpea & chocolate smoothie 11
Seriously green smoothie 12
Sesame & cashew cream smoothie 13
Raspberry & pomegranate smoothie 14
Snacks & treats
Banana & tahini bread 15
Chocolate tofu cheesecake 16
Peanut crackle bars 18
Protein fudge choc ice bars 19
Tahini protein balls 20
Blueberry bliss bars 21
Cashew cookie bars 22
Coconut & mint energy balls 24
Chocolate chickpea energy balls 25
Chocolate orange mousse 26
Fruity coconut & lime energy balls 27
Indulgent brownies 28
Raspberry cashew squares 29
Salted caramel energy balls 30
Rich chocolate truffles 31
Cinnamon flapjacks 32
Peanut butter blondies 33
Nut free no bake cookies 34
Contents
Breakfast
Chickpea mini muffins 35
Coconut overnight oats 36
Berry buckwheat pancakes with griddled peach 37
Courgette fritters with avocado 39
Chia milk pudding 40
Tofu scramble 41
Sweet potato breakfast bites 42
Creamy quinoa with chocolate & berries 43
Raspberry, almond & chia overnight oats 44
Avocado & white bean smash on rye 45
Spiced Indian porridge 46
Full English breakfast 47
Coconut protein pancakes 48
Socca wraps 49
Spring omelette 50
Quinoa & chia bread 51
Curried socca pancakes with caramelised onions 52
Mexican veggie slices 53
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Salad
Roasted squash & lentil salad 55
Rainbow chard & red cabbage salad 56
Spinach carbonara chickpea fusilli 57
Buckwheat & haricot bean salad 58
Carrot, walnut & chickpea salad 59
Courgette spirals with basil pesto 60
Mediterranean quinoa salad 61
Edamame bean, leek & mushroom risotto 62
Colourful mixed bean salad 63
Zesty black eyed bean & quinoa salad 64
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Lunch
TLT (tofu, lettuce & tomato) wrap 65
Roast vegetable quiche 66
Creamy cauliflower soup 68
Spicy edamame bean noodles 69
Tofu & vegetable soup 70
Chickpea crackers with hummus & veggies 71
Spicy chickpea cakes 72
Fragrant falafel with fresh pesto 73
Fragrant Thai mushroom broth 74
Sweet potato rosti with black bean salsa 75
Curried red lentil & spinach soup 76
Lentil loaf 77
Roasted vegetable & hummus wrap 78
Chunky vegetable broth 79
Spinach, leek & coconut soup 80
Curried cauliflower steaks 81
Kale, sweet potato & chickpea soup 82
Spiced carrot & apple soup 83
Hummus veggie wraps 84
Thai tofu lettuce rolls 85
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Dinner
Cauliflower power bowl 86
Italian bean stew 87
Peanut noodles 88
Protein power bowl with tahini sauce 89
Vegetable pizza 90
Butternut lasagne 91
Mexican lentil stuffed peppers 93
Red lentil & spinach dhal 94
Thai green chickpea curry 95
Tofu stir fry with satay sauce 96
Lentil shepherd’s pie 97
Quinoa falafel with mint yoghurt dip 98
Peanut butter curry 100
Black bean burgers 101
Cheesy courgette pasta 102
Quinoa chilli 103
Warming mac & cheese 104
Moroccan veg stew 105
Cauliflower chickpea nuggets 106
Black bean & avocado tostadas 107
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Visit: yourwebsite.com Email: [email protected]: yourwebsite.com Email: [email protected]
RESULTS
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Welcome to the Active Vegan Recipe Book.
This book will be your bible over the coming weeks! In case you didn’t know, nutrition will count for about 80% of your results. That’s right 80%! There is an important lesson to be learned from the story below...
You see I used to have a client, let’s call her Lisa. Now Lisa trained very hard and never
missed a training session and so with all this effort and dedication to her training she
thought that the scales and the measuring tape would really be moving in the right direction
at her weights and measurement day.
I will never forget the look on her face when she found out that she lost only 1lb and half an
inch from her waist. She was disappointed and so was I. “You have read the information on
the importance of nutrition and you have been using the recipe book I gave you?,” I asked. It
turned out she never read it because she thought she already knew about nutrition and that
her personal trainer wasn’t going to know more than she did.
Sometimes we learn the hard way! I’m pleased to say that once Lisa had become fully aware
of the importance of nutrition for fat loss, we were able to make some important changes.
28 days later she was 14lbs down and almost 2 dress sizes smaller.
As the saying goes, “When the student is ready, the teacher will appear”.
And you are ready! That’s why you are reading this!
Visit: yourwebsite.com Email: [email protected] 1INTRODUCTION
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Visit: www.yourwebsite.com
Email: [email protected]
www.yourfacebookpage.com/your_business
www.yourtwitterpage.com/your_business
www.yourinstagrampage.com/your_business
Get in touch
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In this section we will look at some ingredients that provide certain key nutrients, which can be lacking in a vegan diet.
Fortified vegan milk
There are many dairy milk alternatives available such as
almond milk, oat milk, cashew milk, rice milk and hemp
milk.
Most brands fortify these milks with a variety of
vitamins and minerals including calcium, vitamin B12,
and vitamin D.
These milks are a versatile ingredient and can be used in baking, smoothies, breakfasts, tea
and coffee, or enjoyed on its own.
Nutritional yeast
Nutritional yeast is a deactivated yeast which can be
added to dishes to boost flavour and nutritional content.
It has a cheesy, creamy flavour and works well in dishes
like Warming Mac & Cheese and Courgette Fritters with
Avocado, or sprinkled onto popcorn.
Nutritional yeast is a source of complete protein,
providing all of the essential amino acids that the body
cannot produce.
Because the yeast is deactivated, it is not like regular yeast which can contribute towards
gut issues and candida.
Look for the fortified versions which have added iron, and b vitamins.
INTRODUCTION 3
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4
Beans and pulses
Beans and pulses are a good source of protein, fibre,
vitamins and minerals.
There are a wide variety of beans and pulses including:
• Kidney beans
• Butter beans
• Haricot beans
• Cannellini beans
• Pinto beans
• Borlotti beans
• Chickpeas
• Red, green, yellow and brown lentils
Beans and pulses absorb flavours well, provide a nice texture in recipes and are quite filling.
Chickpeas work well in smoothies, sauces and baking.
Tofu
Tofu is a source of protein, iron, calcium, manganese,
selenium, phosphorous, magnesium, copper, zinc and
vitamin B1. It contains all of the essential amino acids.
Tofu comes in two different forms, silken tofu or firm
tofu. Silken tofu is the best option to use when the
recipe requires a smooth consistency such as smoothies.
Firm tofu is better for recipes that require the tofu to
retain it’s shape and not break up too much during cooking.
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5
Greens
Greens should be a component of every healthy diet due
to the nutrient density they exhibit. A nutrient dense
food is a food which contains a high amount of vitamins
and or minerals but does not contain a large number of
Calories.
Greens such as kale, pak choy, spinach and spring greens
are particularly good sources of vitamins K, A and C, in addition to manganese and folate.
Shelled hemp seed
Hemp seeds are the seeds of the cannabis sativa plant. Hemp seeds only contain trace
amounts of the psychoactive compound THC and are therefore not going to produce any
drug-like effects.
Hemp seed is actually very nutritious and contains essential fatty acids, protein, vitamin E,
fibre and minerals.
Hemp seed has a nutty flavour and works well in recipes like Strawberry oaty smoothie and
Creamy quinoa with chocolate & berries.
Tahini
Tahini is a silky nutty paste made from sesame seeds.
Sesame seeds contain copper, manganese, calcium,
magnesium, phosphorus, iron, zinc, molybdenum,
selenium and vitamin B1. Sesame seeds also contain two
compounds; sesamin and sesamolin, which are a type
of fibre called lignans and have a potentially beneficial
impact on cholesterol levels and liver health.
Tahini is also rich in essential fatty acids and contains some protein. It can be added to
salad dressings, smoothies and sauces. It can also be used in snacks, such as energy balls.
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6
The key with any diet or lifestyle is to make sure that all of your nutritional bases are covered. This includes protein, carbohydrate and fat, as well as vitamins, minerals and fibre.
A vegan diet can provide for all of your nutritional needs although there are some things
that vegans need to consider, especially those who take part in strenuous resistance
training.
The Importance of Protein
Vegan diets tend to be lower in protein so it’s important to use ingredients that boost the
protein content of meals. A vegan protein supplement such as pea protein isolate is also a
good idea for people who regularly lift weights and exercise intensely.
Vegan sources of protein include:
• Tofu
• Lentils
• Quinoa
• Beans - Edamame, black, kidney, cannellini etc
• Chickpeas
• Nutritional yeast
Enjoying a healthy vegan diet
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7
Vegetables, fruits, grains, nuts and seeds also contain protein in smaller amounts but can
contribute to your daily protein intake.
In spite of consuming high quality vegan protein sources regularly, some people will need
to consume extra protein. Those looking to increase muscle mass may need to consume 2g
per kg of bodyweight per day. Supplements are a convenient way to increase your protein
intake. The benefits of consuming this extra protein from a supplement are that it’s quick
and convenient.
There are a range of vegan protein powders available. Pea, rice, and hemp are the most
common.
Why do we need protein?
We need protein for:
• Growth and repair
• Enzyme production
• Neurotransmitter production
• Immune system function
Without an adequate supply of protein our bodies cannot function optimally.
Protein also helps keep us feeling full and helps us regulate our appetite.
Our bodies are unable to store protein in the same way that they can store carbohydrate
and fat. Therefore, we need to consume protein at regular intervals throughout the day.
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Vitamin B12
It’s important that vegan diets include a good source of
vitamin B12. B12 is a key nutrient for a healthy immune
system, metabolism and the formation of red blood
cells. Because plants don’t produce vitamin B12, it must
be obtained from supplements, fortified products and
/ or nutritional yeasts. Dairy free milk alternatives are
often fortified with vitamin B12. The Vegan Society recommends a minimum intake of 10
micrograms per day. A B12 supplement is a good way to ensure you are getting enough.
Essential Fatty Acids (Omega 3+6)
Sources of Omega fatty acids include flaxseed, walnuts,
chia seeds, hemp seeds, avocado, sesame seeds,
sunflower seeds and pumpkin seeds. It’s important to
include Omega 3 and Omega 6 fats in your diet because
they contribute to cardiovascular and brain health. You
can also consume Omega 3 + 6 fats from supplements.
Micro algae supplements are one of the best sources of Omega 3 fats.
Calcium
Calcium is important for the health of teeth, bones,
nervous system, blood clotting and muscular
contractions. Calcium-containing vegan foods include
kale, pak choi, spring greens, chia seeds and almonds.
Most dairy free milk alternatives are fortified with
calcium and just a couple of glasses will get you well on
your way to meeting the recommended intake. If you
aren’t obtaining the recommended 700mg per day from
your diet, you may consider a supplement.
8
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Iron
Iron deficiency is one of the most common deficiencies
in the world. Iron is essential for red blood cell
production. Healthy red blood cells are important for
the transportation of oxygen around the body. There are
many vegan foods which contain iron including lentils,
beans, tofu, cashew nuts, chia seeds, flaxseed, pumpkin
seeds and kale. It is beneficial to consume iron with vitamin C because vitamin C helps the
absorption of iron. Good sources of vitamin C include peppers, kiwis, oranges, strawberries,
broccoli and cabbage.
Vitamin D
Sunshine is the best way to get our vitamin D levels up, but depending on the season, that
might not be an option. Since the highest sources of dietary vitamin D come from animal
sources, it makes sense to supplement with vitamin D in the winter. Vitamin D is important
for bone and immune system health. Again, many dairy free milk alternatives are fortified
with vitamin D. There are two types of vitamin D, D2 and D3. The majority of the scientific
community suggest that D3 is the superior form of vitamin D. If supplementing with D3
make sure the label specifies that it’s vegan as many D3 supplements are derived from
animal products. The Vitamin D Council recommends a daily intake of 5,000 IU for adults
on days when they do not sunbathe. It is easy to get a blood test done to establish your
levels.
The Vitamin D Council recommends maintaining serum levels of 50 ng/ml
(equivalent to 125 nmol/L), with the following reference ranges:
• Deficient: 0-40 ng/ml (0-100 nmol/l)
• Sufficient: 40-80 ng/ml (100-200 nmol/l)
• High Normal: 80-100 ng/ml (200-250 nmol/l)
• Undesirable: > 100 ng/ml (> 250 nmol/l
• Toxic: > 150 ng/ml (> 375 nmol/l)
The Vitamin D Council has produced these reference ranges
9
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Zinc
Zinc is used in over 300 reactions in the body and is
important for immune system health. Vegan sources of
zinc include lentils, beans, tofu, pumpkin seeds, walnuts,
cashews and quinoa.
Performance enhancing supplements
Creatine may prove beneficial if you are looking to
increase strength and muscle mass. Make sure that the
creatine is suitable for vegans before you purchase it, as
some capsules may contain gelatine.
INTRODUCTION 10
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1DRINKS
120ml green tea, brewed and allowed to cool1 ripe nectarine, stone removed2 tsps chia seeds10g almonds2 tsps flaxseed 2 ice cubes
SERVES 1
Place all of the ingredients in a blender and blend until creamy.
Allow to stand for several minutes for a thicker smoothie.
Consume immediately
Green tea & nectarine smoothie
PER SERVING:
198 Calories21g Carbs6g Protein10g Fat
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2DRINKS
180ml chilled unsweetened almond milk40g frozen banana2 tsps pumpkin seeds2 tsps sunflower seeds2 tsps flaxseed15g walnuts or pistachios1/4 tsp ground nutmeg45g nut butter of your choicenatural sweetener of your choice, to taste
SERVES 1
Place all of the ingredients in a blender and blend until creamy.
Consume immediately
Nuts & seeds smoothie
PER SERVING:
406 Calories18g Carbs16g Protein30g Fat
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3DRINKS
300ml vegan milk of your choice (e.g. almond, cashew, rice or oat milk)50g ripe avocado5g cocoa powder5 fresh mint leaves or use 1/2 tsp peppermint extract25g chocolate flavour plant-based protein powder (optional)50g frozen banana (or use fresh plus 3 ice cubes)1 tsp chia seeds
SERVES 1
Place all of the ingredients in a blender and blend until creamy.
Consume immediately
Indulgent chocolate mint smoothie
PER SERVING:
367 Calories27g Carbs22g Protein19g Fat
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4DRINKS
40g cooked broccoli florets160ml coconut water or cold water1 celery stalk, chopped30g fresh spinach leavesa pinch of sea salt and ground black pepper1 small apple, core removed1-2 tsps spirulina or greens powder (depending on your preference)3 ice cubes
SERVES 1
Place all of the ingredients in a blender and blend until creamy. Serve.
Consume immediately
Fresh green smoothie
PER SERVING:
193 Calories38g Carbs8g Protein1g Fat
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5DRINKS
180ml unsweetened almond milk 60g fresh spinach leaves 70g frozen banana 1 dried fig1/2 tsp ground cinnamon10g almonds25g vanilla flavour plant-based protein powder (optional)1/2 tsp maca powder
SERVES 1
Place all of the ingredients in a blender and blend until creamy.
Consume immediately
Maca fig smoothie
PER SERVING:
287 Calories32g Carbs24g Protein7g Fat
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6DRINKS
180ml vegan milk of your choice (e.g. almond, cashew, rice or oat milk)1 ripe pear, core removed1/2 tsp fresh ginger, peeledseeds of 3 cardamom pods, ground25g vanilla flavour plant-based protein powder of your choice (optional)2 ice cubes
SERVES 1
Place all of the ingredients in a blender and blend until creamy.
Consume immediately
Pear & cardamom smoothie
PER SERVING:
195 Calories21g Carbs21g Protein3g Fat
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FITNESS
7DRINKS
180ml unsweetened almond milk 60g fresh strawberries15g oats (use gluten free if preferred)25g vanilla flavour plant-based protein powder10g shelled hemp seed or flaxseed1/2 tsp ground cinnamon15ml coconut milk2 ice cubes
SERVES 1
Place all of the ingredients in a blender and blend until creamy.
Consume immediately
Strawberry oaty smoothie
PER SERVING:
261 Calories21g Carbs24g Protein9g Fat
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RESULTS
FITNESS
for the wet ingredients: 3 very ripe bananas, mashed40ml unsweetened almond milk75ml olive oil or melted coconut oil1 tbsp apple cider vinegar30g tahini2 tbsps maple syrup (or use natural sweetener of your choice)1 tsp vanilla extractfor the dry ingredients:200g plain flour (use gluten free if preferred)50g oats (use gluten free if preferred)1 tsp baking soda1 tsp ground cinnamon1/2 tsp baking powder1/2 tsp sea salt40g vegan dark chocolate chips (minimum 70% cocoa)25g walnuts or pecan nuts, chopped15g ground flaxseed or shelled hemp seed
MAKES 9 SLICES
Preheat oven to 170˚C/350°F. Line the base of a medium sized loaf tin with baking paper.
Mash the bananas in a large bowl until smooth. Add the remaining wet ingredients and stir well until combined.
In a separate bowl, mix together the dry ingredients, reserving a few chopped walnuts for the topping.
Add the dry mixture to the wet mixture and stir well until combined, ensuring that no flour patches remain.
Pour the mixture into the tin. Use a spatula to gently level the surface. Top with the remaining walnuts. Bake for 40-45 minutes or until golden and firm on top. The top of the loaf should spring back when lightly touched.
Remove the loaf from the tin and place on a wire rack to cool.
Store any leftovers in an airtight container and refrigerate for up to 4 days or freeze on same day.
Banana & tahini bread
PER SLICE:
281 Calories35g Carbs6g Protein13g Fat
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FITNESS
for the base:30g dried chopped dates25g walnuts1/4 tsp sea salt70g crunchy peanut butter30g coconut oil, melted1 tbsp maple syrup50g oats (use gluten free if preferred)for the filling:30g vegan dark chocolate (minimum 70% cocoa)300g silken tofu1 tbsp coffee granules dissolved in 1 tsp boiling water40g chocolate flavour plant-based protein powder30g fresh blueberries or raspberries to servefor the topping:5g vegan dark chocolate (minimum 70% cocoa), grated finely
MAKES 8 SLICES
Place the base ingredients in a blender or food processor and blitz until well combined. Add a splash of cold water if the mixture is too thick to blend.
Line the base of a 15cm circular baking tin with baking paper. Place the base mixture into the tin and spread evenly over the base, pressing firmly. Freeze for 20 minutes, until firm.
Melt the chocolate in a saucepan over a low heat, stirring frequently until smooth and completely melted. Set aside.
RECIPE CONTINUED ON NEXT PAGE >>>
Chocolate tofu cheesecake
PER SLICE:
237 Calories19g Carbs11g Protein13g Fat
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RESULTS
FITNESS
Place the tofu, melted chocolate, protein powder and coffee in a blender jug or food processor. Blend until creamy. Pour the mixture over the base and spread evenly. Use a spatula to even the surface of the mixture.
Cover and refrigerate overnight or freeze for one hour and allow to stand for 15 minutes before serving.
Cut into 8 slices. Top with grated dark chocolate. Serve with fresh blueberries or raspberries.
Store any leftovers in an airtight container and refrigerate for up to 2 days or freeze on same day.
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FITNESS
18SNACKS & TREATS
60g buckwheat groats35g vanilla flavour plant-based protein powder20ml maple syrup25ml cold water75g crunchy peanut butter (or use nut butter of your choice)
MAKES 6 BARS
Preheat oven to 150˚C/300˚F. Line the base of a 15x15cm baking tin with baking paper.
Pour the buckwheat groats onto an oven tray and spread to distribute into a fine, even layer. Bake for 20 minutes, until crisp. Remove from oven and allow to cool.
Place all of the ingredients in a bowl and stir until thoroughly combined.
Transfer the mixture to the lined tin. Use a spatula to shape the mixture into a square and level the surface.
Refrigerate for 1 hour or until firm. Cut into 6 bars.
Store any leftovers in an airtight container and refrigerate for up to 3 days.
Peanut crackle bars
PER BAR:
147 Calories13g Carbs8g Protein7g Fat
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FITNESS
19SNACKS & TREATS
50g oats (use gluten free if preferred)25g Medjool dates, pitted75ml unsweetened almond milk70g crunchy peanut butter (or use nut butter of your choice) 1 tsp vanilla extract 1 tbsp maple syrup (or use natural sweetener of your choice)30g vanilla flavour plant-based protein powdera pinch of sea saltfor the topping:30g vegan dark chocolate (minimum 70% cocoa)1 tsp coconut oil10g peanuts, chopped
MAKES 4 BARS
Place the oats in a food processor or blender and blend into a fine powder. Add the dates and almond milk and blend into a paste. Transfer the mixture to a bowl and add the peanut butter, vanilla extract, maple syrup, protein powder and sea salt. Stir until thoroughly combined.
Line the base of a baking tin with baking paper. Transfer the mixture into the tin and shape neatly into 4 bars. Press the mixture firmly together to compact. Freeze for one hour or until firm.
Place the dark chocolate and coconut oil in a saucepan. Place the saucepan in a shallow basin of boiling water. Stir well until melted.
Carefully remove the saucepan from the water and set aside to allow the mixture to cool for 10 minutes.
Drizzle the chocolate over the bars to coat. Sprinkle the chopped peanuts over the bars. Freeze for 30 minutes or until the chocolate has set. Remove from freezer 5-10 minutes before serving.
Store any leftovers in an airtight container and freeze for up to 2 weeks.
Protein fudge choc ice bars
PER BAR:
262 Calories21g Carbs13g Protein14g Fat
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FITNESS
80g tahini20g coconut oil, melted30g ground almonds20g shelled hemp seed30g vegan dark chocolate chips (minimum 70% cocoa)20g desiccated coconut30g vanilla or chocolate flavour plant-based protein powdera pinch of sea salt
MAKES 6 PROTEIN BALLS
Place all of the ingredients in a bowl and stir well until thoroughly combined.
Roll the mixture into 6 balls.
Transfer to an airtight container and refrigerate for one hour or until firm.
Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.
Tahini protein balls
PER BALL:
222 Calories5g Carbs10g Protein18g Fat
1 medium courgette, grated60g chickpea flour4 tbsps nutritional yeast2 sprigs of parsley, roughly chopped3 tsps coconut oil or olive oil1 medium-sized avocadoa pinch of sea salt
SERVES 2
Add the parsley to the batter and mix well.
Heat a small amount of the oil in a large frying pan over a medium / high heat.
When the pan is hot, spoon out 4 tablespoons of the batter and fry gently, leaving some space between each one. When the underside of the fritter is firm and golden brown, flip or turn to cook the other side.
Repeat step with remaining oil and batter to make 8 fritters.
Remove the avocado stone and scoop out the flesh. Mash well.
To serve, alternate each fritter with a layer of mashed avocado. Enjoy!
Store any leftovers in an airtight container and refrigerate for up to 3 days.
Place the grated courgette on a clean tea towel or a piece of strong kitchen paper.Squeeze the grated courgette inside the tea towel / kitchen paper to drain off the excess water.
Whisk together the chickpea flour and nutritional yeast with 125ml cold water. Add the courgette to the batter along with the salt.
Courgette fritters with avocado
PER SERVING:
340 Calories29g Carbs11g Protein20g Fat
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39BREAKFAST
30g chia seeds130ml coconut milk1/2 tsp ground turmeric3/4 tsp ground cinnamon1/2 tsp ground ginger1 tsp vanilla extracta pinch of ground black pepper
SERVES 1
Place all of the ingredients in a bowl and stir well.
Cover and refrigerate for 2 hours or overnight.
Stir well and transfer to a serving bowl.
Store any leftovers in an airtight container and refrigerate for up to 2 days.
Chia milk pudding
PER SERVING:
296 Calories21g Carbs8g Protein20g Fat
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40BREAKFAST
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41BREAKFAST
350g firm tofu1/2 tbsp olive oil or coconut oil1 small white onion, finely chopped1 tsp ground turmeric1 tbsp mild curry powder1 red bell pepper, finely chopped1/2 tsp sea salta small handful fresh spinach leaves2-3 sprigs of fresh coriander, finely chopped
SERVES 2
Heat the oil in a large frying pan over a medium / high heat.
Add the onion, turmeric and curry powder to the pan and lightly fry for 2 minutes.
Add the bell pepper and fry for 2 minutes.
Crumble the tofu into the pan with your hands, then break it up further with a wooden spoon.
Add the salt and continue to mix and fry the tofu and vegetables for 3-5 minutes or until the tofu is warmed through and coated in the spices.
Add the spinach and mix into the scramble then divide between two plates.
Serve topped with the fresh coriander.
Consume immediately.
PER SERVING:
213 Calories18g Carbs15g Protein9g Fat
Tofu scramble
Drain the tofu and wrap in kitchen paper or a clean tea towel and place under some books or a flat heavy object to remove some of the moisture.
300g sweet potato, peeled and cut into discs, approximately 5mm thick1-2 tsps ground cinnamon1 tbsp coconut oil, meltedfor the topping:100g ripe avocado, mashed50g tinned chickpeas, drained and roughly masheda pinch of sea salt and ground black pepper20 cashews, roughly choppeda small bunch of fresh coriander, finely choppedjuice of 1/2 a lemon
SERVES 2
Heat the oil in a skillet over a medium heat. Add the sweet potato and sprinkle over the cinnamon. Fry for around 5 minutes or until crispy on the underside. Turn and cook until crispy and golden brown.
Alternatively, preheat oven to 180˚C/350˚F. Pour the melted coconut oil over an oven tray, distributing evenly. Place the sweet potato discs on the tray and sprinkle over the cinnamon. Bake for 10 minutes, turn the discs and bake for a further 10 minutes or until cooked.
Transfer the discs to a plate and allow to cool.
Place the topping ingredients in a bowl and mix well. Spread the topping mixture over the sweet potato discs. Serve.
Store any leftover discs in an airtight container and refrigerate for up to 2 days. Store any leftover topping in an airtight container and refrigerate for up to 2 days.
Sweet potato breakfast bites
PER SERVING:
420 Calories43g Carbs8g Protein24g Fat
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FITNESS
42BREAKFAST
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43BREAKFAST
40g quinoa (uncooked weight)150ml unsweetened almond milk or coconut milk2 tsps chia seeds1 tsp stevia (or use natural sweetener of your choice)a small pinch of sea saltfor topping:10g vegan dark chocolate (minimum 70% cocoa), grated1 tsp shelled hemp seed or ground flaxseed100g fresh blueberries, strawberries or raspberries5g blanched or flaked almonds
SERVES 1
Rinse and drain the quinoa. Bring a saucepan of water to the boil. Add the quinoa and simmer gently for 20 minutes or until cooked. Drain well.
Place the milk in a saucepan over a low heat. Add the quinoa and chia seeds and cook for 15 minutes, stirring frequently. Add a drop more milk if the mixture becomes dry.
Remove pan from heat. Transfer the contents to a serving bowl.
Stir in the sweetener and salt.
Add the toppings and serve.
Store any leftovers in an airtight container and refrigerate for up to 2 days.
PER SERVING:
213 Calories18g Carbs15g Protein9g Fat
Creamy quinoa with chocolate & berries
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44BREAKFAST
60g fresh raspberries 50g oats (use gluten free if preferred)150ml unsweetened almond milk (or use vegan milk of your choice)10g flaked almonds10g chia seedsa drizzle of maple syrup (or use natural sweetener of your choice)1/2 tsp vanilla extract
SERVES 1
Place all of the ingredients in an airtight container, reserving around one third of the flaked almonds for the topping.
Stir well with a fork, mashing the raspberries up into the mixture.
Cover and refrigerate for several hours or overnight.
Stir well and add more milk if required, to achieve desired consistency.
Transfer to a serving bowl and top with the remaining almonds.
Store any leftovers in an airtight container and refrigerate for up to 2 days.
Raspberry, almond & chia overnight oats
PER SERVING:
391 Calories50g Carbs14g Protein15g Fat
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45BREAKFAST
2 slices of rye bread (available in supermarkets)400g tinned cannellini beans, rinsed and drained1 medium-sized ripe avocado, peeled and stone removed2 sprigs of fresh parsley, roughly choppeda pinch of sea salt
SERVES 2
Place the rye bread slices under a medium grill and toast on both sides.
Place the cannellini beans and avocado in a bowl. Using a fork, roughly mash to a chunky consistency.
Plate up each slice of rye toast and divide the avocado and bean mixture between the two plates.
Sprinkle the parsley and salt over the top. Serve.
Consume immediately.
Avocado & white bean smash on rye
PER SERVING:
279 Calories35g Carbs10g Protein11g Fat
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46BREAKFAST
1 tsp coconut oil½ a medium white onion, finely diced1 tbsp mild curry powder40g red lentils (uncooked weight)40g oats (use gluten free if preferred)a pinch of sea salt 100g tinned chickpeas, rinsed and drained2 sprigs of fresh coriander, finely chopped
SERVES 2
Heat the oil in a frying pan over a medium heat. Add the onion and curry powder and fry gently.
Rinse the lentils and add to the pan along with the oats and 750ml of cold water.Bring the pan to a boil and then reduce heat to simmer. Cover and cook for 20 minutes or until the lentils are tender.Add more water if the porridge becomes too thick.
Stir in the salt and remove pan from heat.
Heat the chickpeas in a saucepan for several minutes over a medium heat.
Divide the porridge between two bowls and top with the chickpeas.
Sprinkle the coriander over the porridge. Serve.
Consume immediately.
Spiced Indian porridge
PER SERVING:
266 Calories39g Carbs14g Protein6g Fat
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47BREAKFAST
4 vegan sausages½ a medium sized cauliflower head½ a white onion1½ tsps coconut oil3 tbsps chickpea flour½ tsp sea salt5 closed cup or button mushrooms, sliced1/2 a medium-sized avocado, sliced
SERVES 2
Melt 1/2 tsp oil in a frying pan over a medium heat and add the cauliflower and onion. Lightly fry for 5 minutes or until cooked. Allow to cool for 2 minutes then combine with the chickpea flour, salt and 4 tablespoons of cold water. The mixture shouldn’t be too thick, if it is, add a drop more water.
Heat the remaining oil in a large frying pan over a medium / high heat. Place large spoonfuls of the cauliflower and onion batter into the pan and fry for 2-3 minutes. The surface of the hash brown will start to bubble and the underside will be golden when it’s time to flip them over.
Repeat with the remaining mixture. Keep the hash browns warm under a low grill while you cook the mushrooms.
Add the mushrooms to the same frying pan that was used to cook the hash browns. Plate up the breakfasts with two sausages on each plate, the cauliflower hash browns, fried mushrooms, avocado and a little ketchup if desired.
Consume immediately.
Full English breakfast
Cook the sausages according to pack instructions.
To make the cauliflower hash browns, place the onion and cauliflower into a blender or food processor and blitz into small pieces until it resembles rice.
PER SERVING:
313 Calories21g Carbs28g Protein13g Fat
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55SALAD
400g butternut squash, cut into small cubes1 tbsp olive oil 2 garlic cloves, skin ona pinch of salt and ground black pepper10 cherry tomatoes, halved1 small red onion, sliced400g tin green lentils 10 radishes, sliced1 tbsp balsamic vinegar1/2 tsp dried oregano
SERVES 2
PER SERVING:
298 Calories39g Carbs13g Protein10g Fat
Preheat oven to 190˚C/375˚F.
Place the butternut squash in a bowl and mix with the olive oil. Place on a baking tray with the garlic cloves, salt and black pepper. Bake for 10 minutes.
Turn the butternut squash and add the cherry tomatoes and sliced red onion. Cook for 10-15 minutes.
Heat the lentils for 2-3 minutes in a large saucepan. Add the roasted butternut squash, garlic, tomatoes, radishes and red onions. Toss to combine.
Sprinkle the dried oregano and balsamic vinegar over the vegetables. Serve.
Store any leftovers in an airtight container and refrigerate for up to 3 days.
Roasted squash & lentil salad
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56SALAD
200g rainbow chard, chopped 300g red cabbage, finely shredded2 tbsps olive oila pinch of sea salt and black pepperfor the dressing:1 garlic clove, finely chopped2 tsps olive oil70g pomegranate seeds2 tbsps white wine vinegar6 fresh mint leaves, finely choppedfor the topping:25g walnuts, chopped a few extra mint leaves
SERVES 4
PER SERVING:
181 Calories13g Carbs3g Protein13g Fat
Preheat oven to 180˚/350˚F. Place the chopped rainbow chard and cabbage in a large bowl. Add the olive oil, salt and pepper. Mix well.
Transfer to an ovenproof dish and roast for 4 minutes. Stir well and return to the oven for a further 4 minutes or until the greens are tender.
Mix the dressing ingredients in a jug. Pour the dressing over the roasted greens and stir well. Leave for 5 minutes, so that the greens can absorb the flavours.
Sprinkle the walnuts over the salad and garnish with a few extra mint leaves. Serve.
Store any leftovers in an airtight container and refrigerate for up to 2 days.
Rainbow chard & red cabbage salad
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57SALAD
100g chickpea fusilli100g spinach, roughly chopped50g cashew nuts, soaked overnight and drained100ml unsweetened almond milk20g nutritional yeast1 garlic clove, peeledjuice of 1/2 a lemon1 tsp onion granules1/2 tsp sea salt1/2 tsp Dijon mustard25g pine nutsa pinch of ground black pepper1 tsp grated lemon zest
SERVES 2
PER SERVING:
484 Calories43g Carbs24g Protein24g Fat
Bring a saucepan of water to the boil. Add the chickpea fusilli and cook according to pack instructions. When the pasta is almost cooked, add the spinach and cook for 2 minutes. Drain the pasta and spinach.
Place the cashews, almond milk, nutritional yeast, garlic, lemon juice, onion granules, salt, mustard and half of the pine nuts in a blender or food processor and blend until smooth.
Return the pasta to the saucepan you used to cook it. Add the sauce and heat through over a low/medium heat for 3 minutes, stirring. Add the lemon zest and black pepper.
Serve with the remaining pine nuts sprinkled on top.
Store any leftovers in an airtight container and refrigerate for up to 3 days.
Spinach carbonara chickpea fusilli
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1 wholemeal tortilla wrap (use gluten free of preferred)110g smoked tofu, sliced1 vine ripened tomato, sliceda handful of lettuce, shredded2 tbsps hummus
SERVES 1
Spread the wrap with the hummus, then add the lettuce, tomato and tofu.
Wrap and serve.
Store any leftovers in an airtight container and refrigerate for up to 24 hours.
TLT (tofu, lettuce & tomato) wrap
PER SERVING:
466 Calories40g Carbs27g Protein22g Fat
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1 small sweet potato 1 red bell pepper, deseeded and chopped 1 courgette, roughly sliced1 red onion, roughly sliced11/2 tbsps olive oil plus a little extra to grease dish400g firm tofu125g almonds80g oats (use gluten free if preferred)1 tbsp ground flaxseed1/2 tsp sea salt2 tsps mixed herb seasoning2 tbsps nutritional yeast
SERVES 6
PER SERVING:
457 Calories29g Carbs20g Protein29g Fat
Preheat oven to 180˚C/350˚F.
Place the bell pepper, courgette and red onion on a baking tray with ½ tablespoon of oil and mix well.
Bake for 30 minutes or until the vegetables are tender.
Lightly grease a 10 inch quiche dish. Wrap the tofu in a clean tea towel and top with some books to press out the water.
RECIPE CONTINUED ON NEXT PAGE >>>
Roast vegetable quiche
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Blitz the almonds in a blender or food processor to create an almond flour. Remove and transfer to a bowl. Repeat with the oats to create oat flour (a bullet style blender works well for this).
Mix the ground flaxseed with 3 tablespoons of cold water and set aside to thicken.
Add the flours to a bowl along with the salt, mixed herb seasoning, remaining olive oil and the flaxseed gel mixture. Combine well, adding a little water if needed to form a dough. Transfer the dough into the base of the quiche dish, pressing it evenly into the base and around the sides of the dish.
Prick the dough all over with a fork to allow any air to escape and place in the oven for 15 minutes or until the crust is firm and slightly golden. Remove from the oven and allow to cool slightly.
Meanwhile, add the tofu to a food processor along with the nutritional yeast and a pinch of salt. Blend well until the tofu is smooth, adding a little water or non dairy milk if needed.
In a bowl, combine the roasted vegetables with the tofu mixture. Once combined, transfer to the quiche dish spreading the filling out evenly with a spatula. Bake for 20-30 minutes or until the tofu filling is firm and golden on top. Enjoy warm or cold.
Place any leftovers in an airtight container and refrigerate for up to 3 days.
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68LUNCH
100g cashew nuts1 large cauliflower400g tinned chickpeas, drained 2 tsps vegetable bouillon powder (or use 1 organic stock cube)sea salt and black pepper, to season
SERVES 3
PER SERVING:
334 Calories29g Carbs14g Protein18g Fat
Chop the cauliflower into florets and add to a saucepan along with 750ml recently boiled water (or enough to cover the cauliflower) and the vegetable bouillon. Simmer until the cauliflower is tender.
Add the chickpeas to the saucepan. Cook for 10 minutes.
Drain the cashews, rinse and add most of them to the saucepan, reserving a small handful for the topping. Cook for 5 minutes.
Blend the soup until smooth, adding a splash of water if required. Season to taste with salt and pepper.
Place a frying pan over a medium heat and toast the additional cashews for 2-3 minutes until golden.
Serve the soup topped with the toasted cashews.
Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.
Creamy cauliflower soup
ADVANCED PREPARATION REQUIRED:
Place the cashews in a bowl and cover with water, reserving a few for the topping. Soak for at least 3 hours or overnight.
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77LUNCHtel
1/2 tbsp olive oil2 garlic cloves, peeled and crushed1 medium sized white onion, finely chopped 1 small carrot, chopped 115g red lentils, rinsed 80g brown basmati rice, rinsed500ml cold water2 tsps vegetable bouillon powder (or use 1 organic stock cube)3 tbsps soy sauce or tamari3 tbsps nutritional yeast2 tbsps ground flaxseed2 tbsps tomato purée30g pecans80g oats (use gluten free if preferred)1 tsp dried rosemary1/2 tsp dried sage1/4 tsp dried thyme
MAKES 10 SLICES
PER SLICE:
152 Calories22g Carbs7g Protein4g Fat
Add the lentils, rice, cold water and vegetable bouillon powder. Simmer for around 45 minutes, until the stock has been absorbed and the rice and lentils are tender. Add more water if required. The mixture should be a thick consistency. Mash with a potato masher or fork, until the carrots and lentils are broken down.
Preheat oven to 180˚C/350˚F and line the base of a medium sized loaf tin with greaseproof paper. Mix together the soy sauce, nutritional yeast and ground flaxseed into a thick paste and add to the lentil and rice mix along with the tomato purée.
Grind the pecans and oats in a blender until finely ground. Add to the lentil mixture along with the dried herbs.Stir well and pour into the loaf tin. Bake for around 45 minutes. The surface of the loaf should be golden brown and firm to the touch when cooked. Allow to cool in the tin for 10 minutes then remove and transfer to a wire rack.
Store any leftovers in an airtight container and refrigerate for up to 2 days or freeze on same day.
Lentil loaf
Heat the olive oil in a large saucepan over a medium heat. Add the garlic and onion and sauté for 3-4 minutes. Add the carrot and sauté for 2-3 minutes.
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1 small courgette 1 bell pepper, any colour, deseeded and diced1 small red onion, roughly chopped3 tsps olive oil2 cloves of garlic60g chickpea flour¼ tsp sea salt3 tbsps hummus
SERVES 1
To make the wrap, combine the chickpea flour in a bowl with 140ml cold water and the salt. Whisk well to remove any lumps.
Heat the remaining oil in a large frying pan over a medium/high heat. When the pan is hot add the chickpea batter and rotate the pan to allow the batter to spread to the edges. Fry like a large pancake. When bubbles appear on the surface, flip or turn with a slice.
When both sides of the wrap are cooked, remove from the pan and leave to cool for a 2 minutes.
Squeeze the soft garlic from the skin and mix into the vegetables, discarding the skin.
To make the wrap, spread it with the hummus and place a pile of the roasted vegetables in the centre of the wrap. Roll it up and enjoy warm or cold!
Store any leftover vegetables and wraps in separate airtight containers and refrigerate for up to 3 days.
Roasted vegetable & hummus wrap
Preheat oven to 180˚C/350˚F. Prepare a baking tray for the vegetables.
Slice the courgette into half moon shapes. Place the courgette, onion and bell pepper onto the baking tray with 2 tsps olive oil and the fresh garlic still in their skins. Bake for 30 minutes or until soft and golden on the edges. Remove from oven and set aside.
PER SERVING:
606 Calories60g Carbs15g Protein34g Fat
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FITNESS
160g firm tofu 3 tbsps soy sauce or tamari 1 head of romaine or cos lettuce1 red bell pepper, finely sliceda small bunch of fresh coriander, roughly choppeda small bunch of fresh mint, roughly chopped1 tbsp toasted sesame oil
SERVES 2
Place the tofu in a bowl. Add 1 tbsp soy sauce and stir. Allow to marinate for 15 minutes.
Carefully remove the lettuce leaves from their stem. Wash and pat dry with kitchen paper.
To assemble the rolls, fill a lettuce leaf with a little of the sliced pepper, tofu, coriander and mint. Repeat until all the tofu, pepper and herbs are used up.
To make the dipping sauce combine the sesame oil and remaining soy sauce in a dipping bowl.
Serve the lettuce rolls on a plate with the dipping sauce. Roll each leaf up and dip in the sauce to enjoy.
Store any leftovers in an airtight container and refrigerate for up to 3 days.
Thai tofu lettuce rolls
PER SERVING:
174 Calories10g Carbs11g Protein10g Fat
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86DINNER
1/2 a large cauliflower, cut into bite sized piecesa drizzle of olive oil2 tbsps tahini1 tbsp apple cider vinegara pinch of sea salt3 large stems of kale400g tinned chickpeas, drained2 tbsps nutritional yeast
SERVES 2
PER SERVING:
394 Calories33g Carbs25g Protein18g Fat
Preheat oven to 180˚C/350˚F.
Place the cauliflower on a baking tray. Toss in the olive oil and bake for 30 minutes or until golden brown and tender.
Combine the tahini, apple cider vinegar and salt in a bowl. Add cold water a little bit at a time until the sauce reaches desired consistency.
Steam the kale for 5-10 minutes until bright green and tender.
Place the chickpeas in a saucepan over a medium heat and warm through, stirring frequently.
Assemble the bowls with some of the roast cauliflower, the chickpeas and the steamed kale. Top with the tahini sauce and the nutritional yeast.
Store any leftovers in an airtight container and refrigerate for up to 2 days.
Cauliflower power bowl
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87DINNER
1/2 tbsp olive oil 1 medium sized white onion, finely sliced1 small courgette400g tin of cannellini beans, drained1 tsp Italian seasoning150g tomato passata1/2 tsp sea salt100g pitted Italian olives, sliceda few fresh basil leaves
SERVES 2
Heat the olive oil in a large saucepan over a medium heat. Add the onion and sauté for 2-3 minutes until softened.
Chop the courgette into half moon shapes and add to the onion along with the drained beans and Italian seasoning. Fry for 30 seconds then add the tomato passata and salt.
Warm the stew through for 5 minutes on a medium heat. Add the olives to the stew and stir. Serve topped with fresh basil.
Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.
Serving suggestion: Sprinkle on some nutritional yeast when serving for added flavour and protein
Italian bean stew
PER SERVING:
280 Calories32g Carbs11g Protein12g Fat
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88DINNER
a pinch of sea salt 50g soba noodles100g frozen edamame beans2 tbsps smooth peanut butter1 tbsps maple syrup1 tbsp soy sauce or tamari
SERVES 1
Fill a medium sized saucepan with water and bring to a boil. Add a pinch of salt and the soba noodles and frozen edamame. Simmer for 5 minutes or until the soba noodles are softened.
In a small bowl, combine the peanut butter, maple syrup and soy sauce. Mix well, adding a couple of tablespoons of cold water if needed, to achieve a pourable consistency.
Drain the noodles and edamame and return to the pan. Add the peanut sauce and mix well to coat the noodles in the sauce. Serve.
Store any leftovers in an airtight container and refrigerate for up to 3 days.
Peanut noodles
PER SERVING:
554 Calories64g Carbs25g Protein22g Fat
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89DINNER
40g quinoa100g frozen edamame beans1/2 a medium-sized head of broccoli, cut into bite-sized floretsjuice of ½ a small lemon1 tbsp tahini1/4 tsp sea salt
SERVES 1
Rinse the quinoa well in a sieve then place in a saucepan with 175ml boiling water and bring to a boil. Reduce to a simmer and cook for 15 minutes or until all of the water has been absorbed and the quinoa is tender.
Place the broccoli and edamame beans in a saucepan of boiling water. Reduce to a simmer and cook for 3-4 minutes, or until tender.
in a bowl, combine the lemon juice with the tahini and salt. Add a little water if needed until the sauce achieves a pourable consistency.
To assemble, place the cooked quinoa, steamed broccoli and edamame beans in a bowl, followed by a drizzle of the tahini sauce.
Store any leftovers in an airtight container and refrigerate for up to 3 days.
Protein power bowl with tahini sauce
PER SERVING:
479 Calories49g Carbs28g Protein19g Fat
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FITNESS
PER SERVING:
448 Calories34g Carbs15g Protein28g Fat
100DINNER
1 medium sized white onion4 cloves of garlic1 inch piece of fresh ginger1 tbsp olive oil2 tbsps garam masala400g tin of coconut milk (refrigerated for one hour)3 tbsps smooth peanut butter1 red bell pepper, finely sliced400g tin of chickpeas, drained400g tin of cooked green lentils, drained1 tbsp soy sauce / tamari1 tbsp maple syrup a large bunch of fresh coriander, chopped
SERVES 4
Peel the onion, garlic and ginger and blitz together in a small food processor or blender.
Heat the oil in a large frying pan over a medium heat. Add the garam masala and stir while it toasts for 3 minutes.
Add the onion, garlic and ginger paste and cook for 5 minutes, stirring occasionally.
Open the can of coconut milk without shaking it. Add the peanut butter to the pan followed by the thick coconut cream from the top of the can. Stir and simmer for 2 minutes.
Add the bell pepper to the pan and cook for 5 minutes, stirring occasionally.
Add the tinned chickpeas and lentils and stir well. Cook for 2-3 minutes, until heated through.
Add the soy sauce, maple syrup and coriander. Stir and serve.
Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.
Peanut butter curry
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101DINNER
PER SERVING:
248 Calories40g Carbs13g Protein4g Fat
400g tin black beans 1 small red onion, finely sliced1 small red chilli pepper, finely chopped1 clove of fresh garlic, crushed60g oats (use gluten free if preferred)a small handful of fresh coriander, finely chopped
SERVES 2
Transfer the mixture to a bowl. Cover and refrigerate for 15 minutes, or longer if you have time.
Preheat oven to 200˚C/400˚F. Line a baking tray with greaseproof paper.
Divide the bean mixture into two patties and place on the tray. Bake for 20-30 minutes or until the burgers are firm and starting to turn golden.
Store any leftover burgers in an airtight container and refrigerate for up to 3 days or freeze on same day.
Black bean burgers
Serving suggestion: Serve in two grilled portobello mushrooms as a low carb alternative to a burger bun
Drain the beans and add to a food processor or blender along with the onion, chilli and garlic and blend well.
Add the oats and coriander and pulse to combine.
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102DINNER
PER SERVING:
166 Calories21g Carbs16g Protein2g Fat
400g tin cannellini beans100ml unsweetened vegan milk3 tbsps nutritional yeast, plus a little extra to serve1/2 tsp sea salt1/2 tsp Italian seasoning2 medium-sized courgettes
SERVES 2
Drain the cannellini beans and add to a food processor or blender along with the milk, nutritional yeast, salt and Italian seasoning. Blend well until smooth and creamy.
Transfer the sauce to a large saucepan over a medium heat and warm through.Meanwhile spiralise the courgette or use a vegetable peeler to create ‘ribbons’.
Add the courgette ‘pasta’ to the saucepan and combine with the sauce. Divide between two pasta bowls and serve topped with a sprinkle of nutritional yeast.
Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.
Cheesy courgette pasta
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103DINNER
PER SERVING:
516 Calories63g Carbs21g Protein20g Fat
1 tbsp olive oil 1 medium sized white onion, finely chopped2 cloves fresh garlic, minced1 small red chilli pepper, finely chopped1/2 tsp ground cumin1/4 tsp hot chilli powder80g quinoa (uncooked weight)400g tin chopped tomatoes1 tbsp tomato purée400g tin red kidney beans, drained1 red bell pepper, deseeded and roughly chopped1/2 tsp sea salt2 lime wedges, to servea handful of fresh coriander1 medium-sized avocado, sliced
SERVES 2
Heat the oil in a large saucepan over a medium heat. Add the onion, garlic and chilli pepper and sauté for 2 minutes until softened.
Meanwhile, rinse the quinoa well in a sieve and allow to drain.
Add the ground cumin and hot chilli powder to the saucepan and fry for 1 minute. Add the chopped tomatoes, quinoa and tomato purée and stir well. Cook for 2 minutes.
Add the kidney beans to the saucepan along with 250ml cold water and the chopped bell pepper. Stir well.
Bring the pan to the boil then reduce to a simmer and cook for 20-25 minutes or until the chilli has thickened and the quinoa is cooked.
Add the salt to taste and serve with a wedge of lime, a sprinkle of fresh coriander and the avocado on top.
Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.
Quinoa chilli
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104DINNER
250g macaroni pasta (use gluten free if preferred)200g tinned butter beans, drained1/2 tsp English or Dijon mustard1 tsp sea salta good pinch of ground black pepper3/4 tsp paprika1/4 tsp cayenne pepper 20g nutritional yeast3/4 pint vegan milk of your choice (e.g. almond, cashew, rice or oat milk)for the topping:30g sunflower seeds2 tbsps nutritional yeast
SERVES 4
Place the butter beans, mustard, sea salt, pepper, paprika, cayenne pepper and nutritional yeast in a blender. Add a splash of milk and blend until smooth.
Transfer to a saucepan and place over a medium/low heat. Add the milk, a small amount at a time, stirring continuously until the milk is all used up. The sauce should be quite thick and glossy. If the sauce is too thin, whisk in a small amount of plain flour.
Add the cooked pasta to the sauce and stir well. Transfer the pasta and sauce to an ovenproof dish.
Place the sunflower seeds in a frying pan and toast gently over a medium heat for 2-3 minutes, stirring continuously. Remove from heat.
Prepare a medium grill. Sprinkle over the sunflower seeds and nutritional yeast over the pasta and sauce. Grill for around 10 minutes or until the topping is crispy.
Store any leftovers in an airtight container and refrigerate for up to 3 days or freeze on same day.
Warming mac & cheese
Place the pasta in a saucepan of simmering water and cook according to pack instructions. Drain well and set aside.
PER SERVING:
343 Calories51g Carbs19g Protein7g Fat