Recipes
Below are some easy recipes, no fancy ingredients, or long cooking times. Perfect for a busy life. All with approx 20g Protein, all vegetarian.
Why Vegetarian? There's no superior diet, but I do believe for health, and the planet, we could all do with eating more veggies and cutting down on meat.
I hope you enjoy these!
Recipes for busy people....
Bon Appitite!
Veggie Chilli
Chilli only:
Protein: 22g, Carbs: 60g, Fat: 3g, Kcal: 350
Easy, economical dinner, ideal for batch cooking
Makes 4:
Tin tomatoes, tin kidney beans, tin cannellini beans
1 cup red lentils, 1 onion, 1 carrot, 1 red pepper, 1 chilli
2 cloves garlic, crushed, veggie stock cube, 2 cup water, smoked paprika
Serving suggestion: Guacamole, grated cheese, creme fraiche.. Carbs: rice, wraps or potato.
In a big pan,
Butternut & Cashew Dahl
Dahl only:
Protein: 18g, Carbs: 50g, Fat: 10g, Kcal: 370
Tasty curry, easy, adaptable. Serve with rice, and / or chapati
Makes 2
1 chopped onion, 1 Tbsp rapeseed oil, 1 crushed garlic clove, 1 sliced red chilli, 1 tps cumin, 1 tsp ground cumin, 1tsp tumeric, 0.5 cup red lentils, 0.5 cubed butternut squash (or pumkin) 1 bowl of fresh spinach, large handul cashews, lemon juice, water and veg stock cube.
in a big pan, add the oil, onion and spices, let the onion go soft, at the garlic, butternut and chilli and lentils, stir everything together to mix the spices, then add water and a veggie stock cub to cover the ingredients. Let it boil, then simmer with the lid on the pan, stirring regularly until everything is cooked for 20mins. Add more water if you need to.
Over night oats
Protein: 20g, Carbs: 45g, Fat: 14g, 420 Kcal
Easily adaptable, try with bananas, apples & cinnamon...endless opportunities!
Makes 1
0.5 cup rolled oats, 0.5 cup greek yoghurt or skyer, 0.5 cup of any milk, 1-2 tsp sweetner of your choice, handful blueberries, 3 walnuts
* yoiu can add in nut butter if you're planning a big day
put all the ingredients together in a bowl or jar exept the fruit and nuts, store in the fridge overnight.
In the morning add your topping and enjoy :)
Quinoa salad
So variable and perfect for packed lunches, use what you have in the fridge!
Protein: 18g, Carbs: 30g, Fat:23g, Kcal: 400
Makes 1
0.5 cup cooked quinoa, handful mixed seeds, 5 alonds cherry tomatoes, sliced celery, chopped red pepper, slices spring onion, diced cucumber, 3 slices Hallumi or chopped feta, rocket, handful of tinned optional:: Hard boiled egg (for extra 7g protien)
Cooked the Quinoa for approx 15mins or what the packet suggests, drain and rinse with cold water.
Add other ingredients and store in the fridge.
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