# Eat to Energise or Release Body Fat *Recipes built for performance: minimal ingredients, minimal preparation, maximum energy and body fat release* By Ravi Sandhu · 2026 edition · Read online: https://ravi8.me/books/eat-to-energise/read/ · Free course: https://ravi8.me/courses/eat-to-energise/ ## Two Modes, One Body Conventional nutritional advice treats your body like a calculator: calories in, calories out, in other words “to lose weight, eat less and move more”. New evidence is showing this is broken. Your body doesn’t run on arithmetic. It runs on hormonal signalling that shifts between two very different modes: one built for storing fuel, one built for releasing it. What you eat, and when, is what tips the balance. This book is built around eating plenty for energy, and knowing how to press the switch to release your body fat. - **Energise** feeds the fuel-storing mode: higher carb, built for training, replenishment and performance. - **Release** works with the fuel-releasing mode: higher protein, lower carb, built for appetite control and fat loss. **A note on the numbers:** every recipe lists protein, carbs, fat and calories per serving, plus a one-line highlight on what it’s doing for you nutritionally. Use them to navigate, not to obsess. The figures are estimates and may not be accurate, so use them as a guide only. **Go deeper:** Fat Loss… Organised teaches the techniques step by step to switch your body into fat release mode, bringing the recipes into action in a practical way. ## Eat to Energise Fuel your life with whole-food, plant-powered carbohydrates. - Golden Oat & Banana Power Bowl - Roasted Sweet Potato & Chickpea Bowl - Peanut Butter & Mango Rice Cakes - Lentil & Tomato Soup - Date, Oat & Walnut Energy Balls - Banana & Tahini Smoothie - Brown Rice, Edamame & Avocado Bowl - Mango & Tofu Post-Workout Wrap - Golden Lentil Bowl - Coco Quinoa Bowl - Spinach Sour Pancake - Khichadi - Sabzi - Pure Salad - Marigold Smoothie - Banana Date Shake - Green Smoothie Bowl - Blush Smoothie Bowl - Carrot Cumin Soup - Tomato Soup - Broccoli Potato Soup - Pea Carrot Soup - Spinach Soup - Pumpkin Soup - Thai Curry with Brown Rice - Thandai - Coconut Chaas - Chocolate Smoothie Bowl - Peanut Butter Ice Cream - Gajar Halwa - Kheer - Ladoo - Lemon Cheesecake - Green Chutney - Date Chutney - Coconut Chutney - Carrot Raisin Salad - Brown Rice & Black Bean Base - Brown Rice and Red Lentils - Brown Rice, Sweet Potato & Chickpea Stew - Brown Rice & Green Lentil Power Bowl - Sweet Potato & Lentil Soup - Brown Rice, Black-Eyed Peas & Sweet Potato - Kitchari - Brown Rice, Kidney Beans & Sweet Potato Chilli - Apple Cinnamon Teff Porridge - Banana Berry Breakfast Bowl - Breakfast Cauliflower Lentil Kitchari - Tofu Scramble Breakfast Wrap - Turmeric Freekeh Breakfast Bowl with Chickpeas and Beets - Berry Omega-3 Smoothie Bowl - Bone-Building Smoothie Bowl - Vanilla Chia Breakfast Smoothie - Fennel White Bean Mash - Savoury Harissa Butter Beans - Lentil, Rice & Okra Bake - Pasta Salad - Cajun Black-Eyed Pea Burgers - Ash Reshteh Persian noodle soup with greens and beans - - Asian Quinoa Salad - Banh Mi Bowl - Beet Burgers with Smashed Avocado and Pickled Red Onion - Bibimbap - Broccoli Potato Casserole with Cashew Cheese - Everyday Buddha Bowl - Green Curry Tofu and Veggies - Spinach Dal - Mushroom Lentil Chorizo Taco Bowl - Southwest Black Bean and Quinoa Bowl - Spanakopita Stuffed Potatoes - Cinnamon Spiced Crunchy Pumpkin Seeds - Crispy Miso Onion Chickpeas - Black Bean & Cauliflower Rice Bowl - Tempeh & Broccoli Stir-Fry - Lentil & Roasted Red Pepper Dip with Crudites - White Bean & Spinach Power Soup - Eggy Avocado Toast - Creamy White Bean Avocado Toast with Tempeh Bacon and Pickled Radish - Savory Tomato and Olive Oats - Ginger and Mushroom Congee - Banana Mango Vanilla Smoothie - Chickpea Bites with Sweet Mustard Dip - BBQ Tempeh Collard Wraps - Buffalo Tofu Wraps with Tzatziki Sauce - Creamy Curry Lentil Lettuce Cups - Sheet Pan Roasted Chickpeas, Courgette and Tomatoes with Vegan Feta - Super Salad Bowl - Blackened Tempeh and Sweet Potato Bowl with Avocado and Kale - Creamy Mushroom Soup with Chickpeas and Kale - Creamy Sun-Dried Tomato Butter Beans with Spinach - Crispy Tofu Broccoli and Noodle Bowl - Hearty Vegan Jambalaya - Jamaican Jerk Tofu with Sweet Pineapple Salsa - Spicy Chickpea, Tempeh and Kale Arrabbiata Spaghetti Squash Boats ### 01. Golden Oat & Banana Power Bowl Prep 5 min – Serves 1 **Ingredients** - 80g rolled oats - 1 ripe banana, mashed - 250ml oat milk - 1 tbsp chia seeds - 1 tbsp almond butter - Pinch turmeric - Pinch cinnamon - 1 tsp maple syrup (optional) **Method** - Combine oats and oat milk in a bowl and microwave 2-3 min, stirring halfway. - Stir in mashed banana and turmeric. - Top with almond butter, chia seeds, cinnamon, and maple syrup if using. *Tip: Batch-cook oats the night before and refrigerate. Reheat with a splash of oat milk.* Per serving: protein 12g · carbohydrates 68g · fat 8g · 390 kcal Highlights: Rich in magnesium and potassium for sustained training energy. ### 02. Roasted Sweet Potato & Chickpea Bowl Prep 10 min – Serves 2 **Ingredients** - 2 medium sweet potatoes, cubed - 1 can chickpeas, drained - 1 tsp smoked paprika - 1 tsp cumin - 1 tbsp olive oil - 2 handfuls rocket or spinach - Juice of 1 lemon - Salt and pepper **Method** - Toss sweet potato in oil and spices, microwave 6-7 min until soft. - Warm chickpeas in a pan with remaining spice mix for 2 min. - Serve over greens, squeeze lemon, season and eat. *Tip: Use a bag of pre-cubed sweet potato to cut prep to under 2 minutes.* Per serving: protein 16g · carbohydrates 72g · fat 6g · 420 kcal Highlights: Packed with vitamin A, vitamin K and folate. ### 03. Peanut Butter & Mango Rice Cakes Prep 5 min – Serves 1 **Ingredients** - 4 plain rice cakes - 3 tbsp natural peanut butter - 1 small mango, diced - 1 tsp hemp seeds - Pinch sea salt **Method** - Spread peanut butter evenly across all four rice cakes. - Top with mango, hemp seeds, and a pinch of sea salt. - Serve immediately or wrap for a portable pre- workout snack. *Tip: Frozen mango is just as nutritious as fresh and costs significantly less.* Per serving: protein 14g · carbohydrates 54g · fat 14g · 400 kcal Highlights: A quick hit of vitamin C and magnesium. ### 04. Lentil & Tomato Soup Prep 12 min – Serves 2 **Ingredients** - 1 can green lentils, drained - 1 can chopped tomatoes - 1 can light coconut milk - 1 vegetable stock cube - 1 tsp garam masala - 1 tsp garlic paste - 400ml water - Salt to taste **Method** - Combine all ingredients in a saucepan over medium heat. - Stir and simmer for 10 min until slightly thickened. - Season and serve with wholegrain bread or brown rice if desired. *Tip: Make a double batch – it keeps for 4 days and improves in flavour overnight.* Per serving: protein 18g · carbohydrates 60g · fat 4g · 360 kcal Highlights: High in plant protein and iron. ### 05. Date, Oat & Walnut Energy Balls Prep 10 min – Serves 8 balls **Ingredients** - 150g Medjool dates, pitted - 80g rolled oats - 40g walnuts - 1 tbsp cacao powder - 1 tbsp almond butter - Pinch of salt **Method** - Blend all ingredients in a food processor until a sticky dough forms. - Roll into 8 even balls and refrigerate for at least 20 minutes to firm up. - Store in an airtight container in the fridge for up to one week. *Tip: No food processor? Finely chop dates and walnuts by hand and mix thoroughly. It works just as well.* Per serving: protein 6g · carbohydrates 38g · fat 10g · 270 kcal Highlights: High in magnesium and manganese. ### 06. Banana & Tahini Smoothie Prep 3 min – Serves 1 **Ingredients** - 2 frozen bananas - 1 tbsp tahini - 250ml oat milk - 1 tsp cacao powder - 1 Medjool date (optional, for sweetness) - 4-5 ice cubes **Method** - Add all ingredients to a blender. - Blend on high for 60 seconds until smooth. - Pour and drink within 10 minutes for best texture. *Tip: Freeze ripe bananas in batches – peel them first, seal in a bag, and they keep for up to 3 months.* Per serving: protein 10g · carbohydrates 52g · fat 9g · 340 kcal Highlights: Rich in potassium and calcium. ### 07. Brown Rice, Edamame & Avocado Bowl Prep 5 min (with pre-cooked rice) – Serves 1 **Ingredients** - 150g cooked brown rice (microwave pouch is fine) - 100g frozen edamame, defrosted - 1/2 an avocado, sliced - 1 tbsp soy sauce or tamari - 1 tsp sesame seeds - Squeeze of lime - Pinch of chilli flakes **Method** - Heat the brown rice according to packet instructions. - Top with edamame, avocado, and sesame seeds. - Drizzle with soy sauce and lime juice. Sprinkle with chilli flakes. *Tip: Frozen edamame defrost in minutes under warm running water – no cooking required.* Per serving: protein 20g · carbohydrates 65g · fat 14g · 470 kcal Highlights: High in folate and manganese. ### 08. Mango & Tofu Post-Workout Wrap Prep 8 min – Serves 1 **Ingredients** - 1 large wholemeal wrap - 100g firm tofu, drained and crumbled - 1/2 a mango, sliced - 1 tbsp hummus - Handful of spinach - 1 tsp sriracha or hot sauce - Pinch of cumin **Method** - Heat tofu in a pan with cumin and a splash of soy sauce for 4-5 minutes until golden. - Spread hummus across the wrap, add spinach, mango, and tofu. - Drizzle with sriracha, fold, and eat. *Tip: Pre-cook a full block of tofu on Sunday. Crumbled and stored in the fridge, it adds protein to any meal in seconds.* Per serving: protein 24g · carbohydrates 58g · fat 8g · 410 kcal Highlights: Rich in vitamin A and vitamin K. ### 09. Golden Lentil Bowl Prep 30 min + 6-24 hrs soaking – Serves 2 **Ingredients** - **Daal:** 1 cup sprouted green whole moong daal (soak 6 hrs, sprout 24 hrs in muslin cloth) - ½ cup finely chopped green beans - ¼ cup small-chopped carrot - ¼ cup small-chopped pumpkin - ¼ cup chopped spinach - ½ cup grated bottle gourd - 1 tbsp grated ginger - ½ green chilli, finely chopped - ⅛ tsp asafoetida (hing) - ¼ tsp grated raw turmeric or turmeric powder - 3 cups water - **Tomato gravy:** 4 medium tomatoes - 2 tbsp white sesame seeds (plus 1 tbsp reserved for topping) - ½ green chilli - 2 tsp rock salt - **Topping:** ¼ cup finely chopped coriander, 1 tbsp reserved sesame seeds **Method** - Soak ½ a cup of whole green moong daal in water for 6 hours or overnight. Drain, rinse, and tie in a muslin cloth for a further 24 hours to sprout. - Add all daal ingredients to a pot. Cover and cook on a medium flame for 20–25 minutes, stirring regularly, until vegetables are soft. - Dry-roast 3 tbsp sesame seeds for 3 minutes. Set 1 tbsp aside for topping; use the remaining 2 tbsp in the gravy. - Blend all tomato gravy ingredients (including the 2 tbsp roasted sesame seeds) until smooth. - Switch off the heat. Pour the tomato gravy into the daal pot, stir well, and cover for 5 minutes. - Serve warm, topped with chopped coriander and the reserved sesame seeds. *Tip: Sprouting the moong daal increases digestibility and protein bioavailability. Start the soak the evening before and the sprout will be ready the following evening – plan it like a batch cook.* Per serving: protein 18g · carbohydrates 52g · fat 8g · 360 kcal Highlights: Very high in vitamin A and folate. ### 10. Coco Quinoa Bowl Prep 15 min – Serves 2-3 **Ingredients** - 1 cup quinoa (or kodo millet as substitute) - 2½ cups water - **Vegetables:** 1 cup water - 3 cups chopped cauliflower - 2 small potatoes, chopped - 1 cup green peas (fresh) - 1 tsp grated ginger - 1 tsp finely chopped green chilli - 1 tbsp fresh thyme or 1 tsp dried thyme - 2 cups coconut milk - 2½ tsp rock salt - 1 tbsp lemon juice - 1/2 cup chopped coriander **Method** - Heat a pot. Add the quinoa along with 2½ cups of water. Allow it to cook on low flame until the quinoa absorbs the water. Add more water if required. - Heat another pot, add 1 cup of water, cauliflower, potatoes, and green peas. Cook on medium flame until the vegetables become soft. - Once the vegetables are cooked, transfer them to the pot with quinoa and stir well. - Add the ginger, green chilli, and thyme to the same pot and stir well. - Switch off the stove. Add the coconut milk, salt, and lemon juice. Stir and cover for 5 minutes. - Top with coriander, stir well, and serve immediately. *Tip: Quinoa is technically a seed but digests like a grain. Thyme and coriander together create an unusually refined flavour for a simple bowl.* Per serving: protein 14g · carbohydrates 58g · fat 12g · 400 kcal Highlights: High in vitamin C and magnesium. ### 11. Spinach Sour Pancake Prep 15 min + 3 hrs soaking – Serves 8-10 pancakes **Ingredients** - **Pancake:** 1 cup split green moong daal, soaked 3 hours - 2 cups spinach puree (blend 2½ cups chopped spinach) - 1 small green chilli, chopped - 1 tsp rock salt - **Filling:** 4 medium carrots, thickly grated and lightly steamed - 4 tomatoes, finely chopped - 1/2 cup grated coconut - 1/2 cup chopped coriander - 1 tsp rock salt - **Serve with:** green chutney **Method** - Place all the pancake ingredients into a blender and blend until smooth. Pour the blended mixture into a bowl. - Heat an iron tawa on high flame. Once hot, add 2 drops of cold-pressed oil if the tawa is not already greased. Sprinkle some water on the tawa, wipe it with a cloth, then turn the flame to medium. - Pour a ladle full of batter onto the tawa and spread evenly in a circular motion. Cook on medium flame until the top begins to look brownish in colour. - For the filling, place all the ingredients into a mixing bowl and mix together. Add the filling to the pancakes and serve with green chutney. *Tip: Using 50% lentils and 50% spinach makes these pancakes easier to digest than traditional versions and significantly boosts their nutrition.* Per serving: protein 12g · carbohydrates 30g · fat 6g · 230 kcal Highlights: Exceptionally high in vitamin A and vitamin K. ### 12. Khichadi Prep 15 min + 3 hrs soaking – Serves 4 **Ingredients** - 1 cup brown rice, soaked at least 3 hours (or kodo millet as substitute) - 4 cups water - 1 cup finely chopped green beans - 1 cup grated carrot - 1 cup grated bottle gourd - 1 tsp turmeric powder - 1 cup finely chopped spinach - 2 small green chillies, finely chopped - 1 cup chopped tomato - 1/2 cup chopped coconut, blended - 2 tsp rock salt - 1/2 cup chopped coriander leaves - **Serve with:** green chutney **Method** - Heat a pot. Add the soaked brown rice and water. Cover and let it cook on medium flame for 30 minutes until 1/2-cooked. Stir regularly. - Add the green beans, carrots, bottle gourd, and turmeric and cook for another 15 minutes. Add more water if required. - Add the spinach and green chillies. Stir well and cook for another 5 minutes. - Switch off the stove. Add the tomatoes, coconut, and rock salt. Stir and cover for 5 minutes. - Top with coriander and serve with green chutney. *Tip: This version uses 1 cup rice to 4-5 times more vegetables, making it far lighter than conventional khichadi.* Per serving: protein 14g · carbohydrates 62g · fat 4g · 345 kcal Highlights: Very high in vitamin A and potassium. ### 13. Sabzi Prep 20 min – Serves 2 **Ingredients** - 500g seasonal vegetables – choose 1 or 2 from: ridge gourd, bottle gourd, pointed gourd, pumpkin, pound gourd, potato and fenugreek, potato and beans, potato and peas, carrot and cauliflower, or potato and cauliflower - **Gravy:** 2 medium tomatoes - 1/2 cup chopped coconut - 1 small green chilli - 1 tsp grated ginger - 1 tsp roasted cumin powder - 1 tsp rock salt **Method** - Choose 1 or 2 seasonal vegetables. Soak in water for about 2 hours to reduce the impact of chemicals in the vegetables. - Peel and chop the vegetables and place in a clay pot along with some water. Close the lid and let them cook until soft. - Meanwhile, prepare the gravy. Place all the gravy ingredients in a small blender jar and blend until smooth. - Switch off the stove and combine the gravy with the vegetables. Cover with the lid and let the gravy cook in the steam in the pot for 10 minutes. Top with lots of chopped coriander and serve. *Tip: Soaking vegetables for 2 hours before cooking reduces pesticide residue. A clay pot is ideal for this recipe as it creates gentle, even heat – but a regular pot works fine.* Per serving: protein 6g · carbohydrates 34g · fat 6g · 220 kcal Highlights: Exceptionally high in vitamin A and vitamin C. ### 14. Pure Salad Prep 10 min – Serves 2 **Ingredients** - 2 cucumbers, small-chopped - 2 carrots, grated - 2 tomatoes, small-chopped - 1 small green capsicum, small-chopped - 2 big slices of coconut, grated - 1 cup coriander leaves, chopped - **For a boost:** 1/2 cup sprouts (optional) **Method** - Place all the ingredients into a large mixing bowl. - Mix everything together and serve. *Tip: This is the purest and cleanest salad for healing purposes – flavourful from the coriander, tomatoes, and coconut, and crunchy from the sprouts. Add a homemade nut-based dressing if desired.* Per serving: protein 4g · carbohydrates 20g · fat 8g · 170 kcal Highlights: Exceptionally high in vitamin A and vitamin C. ### 15. Marigold Smoothie Prep 5 min + 6 hrs freezing – Serves 1 **Ingredients** - 1½ cups papaya, frozen - 1 banana, frozen - 3 dates, de-seeded - 6 saffron strands - 1/4 cup coconut milk - **Topping:** fresh seasonal fruits and nuts of your choice **Method** - Place all the ingredients into a blender and blend until smooth. - Pour into bowls and top with fresh seasonal fruits and nuts of your choice. *Tip: Freeze 1 sliced banana and 1½ cups chopped papaya for 6 hours ahead of time. Saffron gives this smoothie a subtle floral warmth – use at least 6 strands for the flavour to come through.* Per serving: protein 4g · carbohydrates 44g · fat 10g · 285 kcal Highlights: High in vitamin C and potassium. ### 16. Banana Date Shake Prep 5 min – Serves 2 **Ingredients** - 3 bananas - 6 dates, de-seeded - 1½ cups coconut milk - 4 ice cubes - 1/2 tsp cinnamon powder - **Topping:** fresh seasonal fruits and nuts of your choice **Method** - Place everything into a blender and blend until smooth. - Pour into glasses and top with fresh seasonal fruits and nuts of your choice. *Tip: No added sugar needed – the dates and bananas provide all the natural sweetness. Cinnamon helps balance blood sugar and adds warmth to the flavour.* Per serving: protein 4g · carbohydrates 52g · fat 12g · 330 kcal Highlights: High in potassium and magnesium. ### 17. Green Smoothie Bowl Prep 10 min + 6 hrs freezing – Serves 2 **Ingredients** - 4 bananas, frozen - 2 cups spinach - 4 dates, de-seeded - 3/4 cup grated coconut - 2 tsp lemon juice - 1/2 tsp cinnamon powder - **Topping:** any seasonal fruits and nuts of your choice **Method** - Place everything into a blender and blend until smooth. - Pour into bowls and top with fresh seasonal fruits and nuts of your choice. *Tip: Peel and slice the bananas and freeze for 6 hours. The spinach is undetectable in flavour – bananas and dates dominate.* Per serving: protein 6g · carbohydrates 62g · fat 8g · 350 kcal Highlights: High in vitamin K, vitamin A and potassium. ### 18. Blush Smoothie Bowl Prep 10 min + 6 hrs freezing – Serves 2 **Ingredients** - 2 bananas, frozen - 3 soft pears or soft apples, chopped - 1/2 cup chopped beetroot - **Topping:** any seasonal fruits and nuts of your choice **Method** - Place everything into a blender and blend until smooth. - Pour into bowls and top with fresh seasonal fruits and nuts of your choice. *Tip: Use soft, ripe pears or apples for the smoothest blend. Beetroot gives the bowl its crimson colour and provides natural nitrates that support circulation.* Per serving: protein 4g · carbohydrates 54g · fat 4g · 270 kcal Highlights: Naturally fat-free and high in folate. ### 19. Carrot Cumin Soup Prep 10 min – Serves 2 (makes 1 litre) **Ingredients** - **Soup base:** 1 tsp cumin seeds - 1 bay leaf - 1/2 tsp coriander powder - 1 inch coin of ginger, grated - 2 cups chopped carrots - 1 cup cauliflower florets - 3 cups water - **Other:** 1 cup coconut milk - 1/2 tsp black pepper powder - 2 tsp rock salt - **Topping:** 2 tbsp chopped coriander leaves - 2 tbsp chopped mint leaves **Method** - Heat a pot. Add the cumin seeds, bay leaf, and coriander powder. Roast for a minute on medium flame. - Add the remaining soup base ingredients except water. Stir for 5 minutes. - Add the water and stir. Cover and cook on low to medium flame for 20 minutes. - Switch off the stove and cool for 5 minutes, then blend until smooth. - Transfer back to the pot and heat over medium flame. As soon as it starts to boil, switch off. - Add all other ingredients to the pot and stir well. Cover for 5 minutes. Add toppings and serve warm. *Tip: Prepare the coconut milk by blending 1 cup thick chopped coconut with 1 cup water before serving.* Per serving: protein 4g · carbohydrates 22g · fat 6g · 160 kcal Highlights: Very high in vitamin A and vitamin C. ### 20. Tomato Soup Prep 10 min – Serves 1-2 (makes 700 ml) **Ingredients** - 8 medium tomatoes - 1/4 cup chopped bottle gourd - 1/4 cup chopped carrot - 1/4 cup chopped potato - 1/4 cup chopped red bell pepper - 1½ cups water - **Other:** 1/4 tsp dried rosemary - 1/4 tsp dried oregano - 1/4 tsp black pepper powder - 1/2 tsp rock salt **Method** - Dip the tomatoes in hot water for 15 minutes, covered with a plate. Peel the skin and remove the seeds. - Heat a pot. Add the bottle gourd, carrot, potato, red bell pepper, and water. Cover and cook for 15 minutes on medium flame. - Transfer the cooked vegetables, remaining water, de- seeded tomatoes, and all other ingredients into a blender and blend until smooth. - Serve warm. *Tip: A whole-food soup with no cornstarch, no refined oils, and no pungent spices – just dry herbs.* Per serving: protein 4g · carbohydrates 18g · fat 2g · 110 kcal Highlights: 115mg of vitamin C per serving and very low in fat. ### 21. Broccoli Potato Soup Prep 10 min – Serves 2-3 (makes 1.5 litres) **Ingredients** - **Soup base:** 2½ cups chopped broccoli - 1½ cups chopped potatoes - 1 inch fresh ginger, grated - 3 cups water - **Other:** 1 cup coconut milk - 1/4 tsp black pepper powder - 1½ tsp rock salt - **Topping:** 1 cup chopped broccoli, steamed - 1/2 carrot, cut into circles and steamed - 1/4 cup chopped coriander - 1 tbsp pumpkin seeds, roasted **Method** - Heat a pot and add all the soup base ingredients. Cover and let the vegetables cook for 20 minutes on medium flame. - Switch off the stove and keep aside to cool for 5 minutes. - Place the cooked mixture into a blender and blend until smooth. - Transfer back to the pot and heat over medium flame. As soon as it starts to boil, switch off. - Add all the other ingredients into the pot and stir well. Cover with a lid for 5 minutes. - Add the toppings and serve warm. *Tip: A rustic winter warmer – hearty and filling with minimal ingredients. Prepare the coconut milk by blending 1 cup thick chopped coconut with 1 cup water.* Per serving: protein 6g · carbohydrates 24g · fat 8g · 190 kcal Highlights: 214mg of vitamin C per serving and high in potassium. ### 22. Pea Carrot Soup Prep 10 min – Serves 2 (makes 900 ml) **Ingredients** - **Soup base:** 1 cup green peas (fresh only) - 1 cup chopped carrot - 1/2 cup chopped potatoes - 2 small bay leaves - 1/2 inch coin of ginger, chopped - 3 cups water - 2 tsp lemon juice - 2 tsp rock salt - **Topping:** 1/2 cup fresh peas, steamed - 1/2 cup chopped carrots, steamed - 1/4 cup chopped coriander **Method** - Heat a pot and add all the soup base ingredients except lemon juice and rock salt. Cover and cook for 15 minutes on low flame until the vegetables are soft. - Switch off the stove and remove the bay leaves. Keep aside to cool for 5 minutes. - Place the cooked mixture into a blender and blend until smooth. - Transfer back to the pot and heat over medium flame. As soon as it starts to boil, switch off. - Add the lemon juice and rock salt to the pot and stir. - Add the toppings and serve warm. *Tip: Use only fresh peas, not frozen, and red winter carrots for the best flavour.* Per serving: protein 8g · carbohydrates 28g · fat 2g · 165 kcal Highlights: High in vitamin A and low in fat. ### 23. Spinach Soup Prep 10 min – Serves 2 (makes 1.4 litres) **Ingredients** - **Soup base:** 1/2 kg spinach - 3 cups water - 3/4 cup small-chopped potato or singhara (water chestnuts) - 1/2 cup coconut milk - 1/2 tsp black pepper powder - 2 tsp rock salt - **Garnish:** marigold petals (optional) **Method** - Heat a pot and add the spinach and water. Cook for 10 minutes on low flame until cooked. - Transfer the cooked spinach along with the water into a blender and blend until smooth. - Return the blended mixture to the pot. Add the chopped potato or singhara and cook for 8 minutes on low flame until the potatoes are cooked. - Switch off the stove. Add the remaining ingredients to the pot and stir well. - Garnish and serve warm. *Tip: The coconut milk gives this soup a subtle natural sweetness and thickens it without any starch.* Per serving: protein 8g · carbohydrates 18g · fat 6g · 155 kcal Highlights: Exceptional in vitamin K, iron and folate. ### 24. Pumpkin Soup Prep 10 min – Serves 2 (makes 1.2 litres) **Ingredients** - 1/2 kg red pumpkin, with peel - 3 cups coconut milk - 2 tsp dry thyme or 2 tbsp fresh thyme - 1/2 tsp dry rosemary or 1 stem fresh rosemary - 1/2 small green chilli, chopped - 2 tsp rock salt - **Toppings:** 2 tbsp pumpkin seeds, roasted - 1/2 red bell pepper, cut into strips - 3/4 small coconut, cut into strips **Method** - Chop the pumpkin into chunks. Do not remove the peel. Add to a steamer and steam for about 20 minutes until soft. - Once cooled, place the pumpkin in a blender along with the coconut milk, thyme, rosemary, salt, and chilli. Blend until smooth. - Pour the soup into bowls, add the toppings, and serve. *Tip: The rosemary and thyme carry all the flavour here – dried versions work just as well as fresh.* Per serving: protein 5g · carbohydrates 20g · fat 14g · 230 kcal Highlights: Very high in vitamin A, iron and magnesium. ### 25. Thai Curry with Brown Rice Prep 20 min – Serves 3-4 **Ingredients** - **Spices:** 4 whole black peppercorns - 2 cloves - 1 tbsp coriander seeds - **Curry paste:** 3/4 cup cashews, soaked 6 hrs - 3/4 cup fresh coriander leaves - 2 handfuls fresh basil leaves - 2 kaffir lime leaves - 1 tsp chopped lemongrass - 1 tsp chopped green chilli - 1 tsp chopped galangal or ginger - 1 tsp chopped ginger - 3/4 cup water - **Curry:** 1½ cups bell peppers (red, yellow, green) - 1 cup chopped broccoli - 1 cup chopped zucchini - 3 cups baby corns or 1/4 cup corn - 1/4 cup chopped sweet potato - 1/2 cup water - **Other:** 1 cup thick coconut milk - 1/2 tbsp jaggery powder - 1/2 tsp rock salt - 2 tbsp peanuts, roasted and chopped **Method** - Dry roast the black peppercorns, cloves, and coriander seeds until the coriander seeds turn dark brown. - Transfer the roasted spices into a small blender jar and blend into a fine powder. Add all the remaining ingredients of the Thai curry paste and blend until a fine paste is formed. - Heat a pot and add all the vegetable curry ingredients. Cover and let them cook for 15 minutes until soft. - Transfer the blended Thai curry paste into the vegetable pot and stir. Cover and cook for 5 minutes on low flame. - Switch off the stove and add all the other ingredients except peanuts and stir. Cover for 10 minutes. - Top with roasted and chopped peanuts. Serve warm with brown rice. *Tip: Soak 3/4 cup cashews for 6 hours. Prepare 1 cup thick coconut milk by blending 1 cup thick chopped coconut with 1 cup water before serving.* Per serving: protein 10g · carbohydrates 62g · fat 14g · 420 kcal Highlights: Very high in vitamin A, vitamin C and magnesium. ### 26. Thandai Prep 10 min + 6 hrs soaking – Serves 3 (makes 600 ml) **Ingredients** - 8 almonds, soaked for 6 hours - 1 tbsp fennel, soaked for 1 hour - 1 tbsp poppy seeds, soaked for 1 hour - 4 dates, de-seeded - 1 tsp jaggery powder - 1/8 tsp black pepper powder - 1/8 tsp rock salt - 1/2 cup water - 1½ cups coconut milk - **Garnish:** roasted and chopped pistachio, saffron, and dried rose petals **Method** - Place everything except coconut milk into a blender and blend until smooth. - Add coconut milk and blend again. - Let it cool in the refrigerator for a while. Garnish and serve. *Tip: Soak the almonds the night before. The fennel and poppy seeds only need 1 hour, so you can start those the same morning.* Per serving: protein 6g · carbohydrates 28g · fat 10g · 230 kcal Highlights: High in vitamin E, calcium and manganese. ### 27. Coconut Chaas Prep 5 min – Serves 2 (makes 750 ml) **Ingredients** - 1/4 cup mint leaves - 2½ tbsp lemon juice - 1 tsp roasted cumin powder (bhuna jeera) - 1 tsp rock salt - 2 cups coconut milk - 1 cup water **Method** - Place all the ingredients except coconut milk and water into a blender and blend until smooth. - Add water and coconut milk in parts to the blender and blend until properly combined. - Let it cool in the refrigerator for a while and serve. *Tip: Bhuna jeera is the key flavour here. Dry-roast cumin seeds for 2-3 minutes then grind – the toasted version has a depth pre-ground powder cannot match.* Per serving: protein 2g · carbohydrates 8g · fat 10g · 130 kcal Highlights: Hydrating, high in vitamin K and low in carbs. ### 28. Chocolate Smoothie Bowl Prep 10 min + 6 hrs freezing – Serves 2 **Ingredients** - 4 frozen bananas - 4 dates, de-seeded - 1/2 cup coconut milk - 2 tbsp cacao powder - 1 tbsp peanut butter (optional) - Pinch of vanilla powder (optional) - Pinch of cinnamon powder - Pinch of rock salt - **Topping:** seasonal fruits and nuts of your choice **Method** - Place all the smoothie ingredients into a blender and blend until smooth. - Pour into bowls and top with fresh seasonal fruits and nuts of your choice. *Tip: Peel and slice 4 bananas and freeze for 6 hours. Frozen bananas are what give this bowl its ice-cream-like texture – do not skip the freezing step.* Per serving: protein 6g · carbohydrates 58g · fat 10g · 350 kcal Highlights: High in potassium, magnesium and vitamin B6. ### 29. Peanut Butter Ice Cream Prep 10 min + 6 hrs freezing – Serves 3 (makes 1.5 cups) **Ingredients** - **Peanut butter:** 1 cup peanuts - **Ice cream:** 6 dates, de-seeded - 1/4 cup water - 4 frozen bananas - 1 tbsp homemade peanut butter (from above) - 1/2 tbsp jaggery powder - 1/8 tsp rock salt - **Topping:** 1 tbsp almonds, roasted and chopped - 1 tbsp peanut butter **Method** - To make peanut butter: heat a pot, add the peanuts, and roast them over a low flame while continuously stirring for 8 minutes. - Transfer the roasted peanuts into a blender and blend for 5-7 minutes. Initially the peanuts will turn into a powder, then transform into a creamy, buttery substance. If it sticks to the side, scrape it down and blend again. - Place the dates and water in a blender and blend until a paste is formed. - Add all the remaining ice cream ingredients to the blender and blend again until smooth. - Scoop out the ice cream into bowls, add the toppings, and serve cold. *Tip: Peel and slice 4 bananas and freeze for 6 hours. The homemade peanut butter takes patience – usually 5-7 minutes of continuous blending before it turns from powder to butter.* Per serving: protein 10g · carbohydrates 52g · fat 16g · 390 kcal Highlights: High in vitamin E, potassium and magnesium. ### 30. Gajar Halwa Prep 15 min – Serves 6 **Ingredients** - 4 cups finely grated red carrots - One-1/3 cup jaggery powder - 1 tsp cardamom powder - 20 saffron strands - 1 tsp lemon juice - Pinch of rock salt - **Date paste:** 1/2 cup chopped dates, de-seeded - 1/4 cup warm water - **Thick coconut milk:** 1/2 cup chopped coconut - 1/2 cup water - **Topping:** 1/4 cup almonds, roasted and chopped - 1/4 cup cashews, roasted and chopped - 2 tbsp pistachios, roasted and chopped **Method** - Heat a pot and add the grated carrots. Cook for 30 minutes on medium flame until the water is absorbed and the carrots are soft. - Meanwhile, prepare date paste by blending dates and warm water together until smooth. - Prepare the thick coconut milk by blending chopped coconut and water, then straining through a nut milk bag or muslin cloth. - Once the carrots are cooked, add the jaggery powder, cardamom powder, saffron, and date paste to the pot and mix well. - Switch off the stove. Add the thick coconut milk, stir, and immediately close the lid. Let the coconut milk cook from the heat inside the pot. - Add the lemon juice, rock salt, and stir. Add the toppings. - Once the halwa comes to room temperature, place it in a refrigerator for 30 minutes before serving so the flavours can bloom. *Tip: Use red carrots, available only in winter. Their natural sweetness and deeper colour make this recipe exceptional.* Per serving: protein 5g · carbohydrates 38g · fat 12g · 285 kcal Highlights: Exceptionally high in vitamin A, plus iron and vitamin E. ### 31. Kheer Prep 15 min + 6 hrs soaking – Serves 4-5 (makes 1 litre) **Ingredients** - 1/2 cup kodo millet (kodra), soaked for 6 hours - 2 cups water - **Almond mixture:** 1 cup almonds, soaked and peeled - 1½ cups water - Two-thirds cup jaggery powder - 1/2 tsp cardamom powder - 20 saffron strands - 1 tsp rose water (optional) - 1/4 tsp rock salt - **Topping:** 1 tbsp almonds, roasted and chopped - 1 tbsp pistachios, roasted and chopped - 1 tbsp raisins **Method** - Heat a pot and add the soaked millet and water. Let it cook for 30 minutes on low flame until cooked. - Meanwhile, place the peeled almonds and 1½ cups water into a blender and blend until smooth. - Add the remaining 1/2 cup water and all the almond mixture ingredients into the same blender and blend again. - Once the millet is cooked, switch off the stove. Pour the blended almond mixture into the millet pot and stir well. - Once the kheer comes to room temperature, refrigerate for 30 minutes before serving. The millet will swell up and the kheer will thicken. - Add the toppings and serve. *Tip: Soak 1 cup almonds for 6 hours and 1/2 cup kodo millet for 3 hours. Peeling the soaked almonds is quick – squeeze them and the skin slips off.* Per serving: protein 8g · carbohydrates 42g · fat 12g · 310 kcal Highlights: Very high in vitamin E, iron and magnesium. ### 32. Ladoo Prep 20 min + 6 hrs soaking – Makes 12 ladoos **Ingredients** - 1 dry coconut (gola), grated or blended - 2 tbsp almond butter (homemade, see method) - 2 tbsp jaggery powder - 2 tbsp almonds, soaked and chopped - 2 tbsp dried rose petals **Method** - To make almond butter: heat a pot, add the almonds, and roast over a low flame while stirring continuously for 5 minutes. Blend the roasted almonds for 5-7 minutes. The powder will transform into a creamy, buttery substance; scrape down the sides as needed. - Blend the grated or blended dry coconut for 5-7 minutes until it also becomes creamy and buttery. - Add the blended coconut to a bowl along with the remaining ingredients. Mix well using your hands. - Shape the batter into small ladoos, garnish with dried rose petals, and serve. *Tip: Soak 2 tbsp almonds for 6 hours. The batter keeps in a jar in the refrigerator for 2-3 days – shape them fresh to order.* Per serving: protein 4g · carbohydrates 18g · fat 10g · 180 kcal Highlights: Good source of vitamin E, iron and manganese. ### 33. Lemon Cheesecake Prep 20 min + 6 hrs soaking + 6 hrs freezing – Serves 5 **Ingredients** - **Cheesecake:** 1 cup cashews, soaked 6 hrs - 3 tbsp jaggery powder - 1/4 cup water - 3 tbsp lemon juice - **Lime gel:** 4 medium leaves of spinach - 1/4 cup cashews, soaked 6 hrs - 1/4 cup jaggery powder - 1/2 tbsp lemon juice - 1/2 tbsp lemon zest - 1/2 tsp lemon zest (finely grated from a fresh lemon peel) - **Ginger crumble:** 1/2 cup almonds, roasted - 2 tbsp jaggery powder - 1/2 tsp grated ginger - Pinch of rock salt **Method** - For the cheesecake: place all the ingredients into a blender and blend until smooth. Pour into a shallow glass or steel container and freeze for about 6 hours. - For the lime gel: blend all ingredients until smooth. Pour into a squeeze bottle and refrigerate. - For the ginger crumble: pulse the roasted almonds into a small mixing bowl. Add the remaining crumble ingredients to the same bowl and mix. - Once frozen, cut into squares, circles, triangles, or any other shape you want. Store in the freezer until ready to serve. - To assemble: place a piece of ginger crumble on a plate, then a piece of cheesecake on top of each pile. Garnish and serve with the lime gel. *Tip: No dairy, cheese, or sugar – only cashews, so eat it sparingly. One bite and you will never look at cheesecake the same way again.* Per serving: protein 8g · carbohydrates 32g · fat 22g · 360 kcal Highlights: High in magnesium, iron and zinc. ### 34. Green Chutney Prep 5 min – Serves 4-6 **Ingredients** - 1 cup coriander leaves - 1/2 cup mint leaves - 1 small green chilli - 1 tbsp lemon juice or 1/4 cup roughly chopped raw mango - 1 tsp cumin seeds - 1/2 tsp rock salt - 3 tbsp water **Method** - Place all the ingredients in a blender and blend until smooth. - Use immediately or store in the refrigerator for 2-3 days. *Tip: Raw mango in place of lemon juice gives this chutney a more complex, tangy flavour when in season. It also preserves better in the fridge.* Per serving: protein 1g · carbohydrates 4g · fat 1g · 28 kcal Highlights: Exceptional in vitamin K and vitamin A, almost no calories. ### 35. Date Chutney Prep 5 min – Serves 4-6 **Ingredients** - 10 dates, seedless - 1 small green chilli - 2 tsp lemon juice - 1 tsp cumin seeds - 1/2 tsp rock salt - One-1/3 cup water **Method** - Place all the ingredients in a blender and blend until smooth. - Use immediately or store in the refrigerator for 2-3 days. *Tip: Date chutney pairs naturally with any savoury grain bowl or wrap. The natural sugars in dates mean no jaggery or sweetener is needed.* Per serving: protein 1g · carbohydrates 30g · fat 0g · 125 kcal Highlights: Fat-free and high in potassium. ### 36. Coconut Chutney Prep 10 min – Serves 4-6 **Ingredients** - 1½ cups chopped coconut - 3/4 cup chopped coriander - 1/4 cup green chilli, chopped - 1 inch ginger, chopped - 1 tbsp tamarind pulp - 1 tsp jaggery powder - 1/2 tsp rock salt - 3/4 cup water - **Tadka:** 1/2 tsp black mustard seeds - 8 curry leaves **Method** - Blend all the ingredients except the mustard seeds and curry leaves until smooth. - Heat a tawa and roast the mustard seeds and curry leaves, then transfer to a bowl. - Place the roasted ingredients on top of the chutney. - Use immediately or store in the refrigerator for 2-3 days. *Tip: The tadka of mustard seeds and curry leaves is what elevates this from a simple blend to a proper South Indian-style chutney. Do not skip it.* Per serving: protein 2g · carbohydrates 6g · fat 12g · 145 kcal Highlights: High in vitamin A, vitamin K and iron. ### 37. Carrot Raisin Salad Prep 15 min – Serves 2-3 **Ingredients** - **Salad base:** 3 cups thickly grated carrots - 1 cup homegrown sprouts - 2 tbsp finely chopped mint leaves - 1/4 cup cashews, soaked and chopped - 3 tbsp raisins (kishmish) - **Tahini dressing:** 1/2 cup white sesame seeds, roasted (or 4 tbsp homemade tahini) - 4 dates, de-seeded - 2 tbsp lemon juice - 1/4 green chilli - 1 tbsp jaggery powder - 1/2 tsp rock salt - 1/4 cup water **Method** - To prepare the tahini: heat a pot and roast the sesame seeds on medium flame for 3-5 minutes. Once cooled, blend until a smooth butter forms. - Place all the tahini dressing ingredients into a blender and blend until smooth. - Place all the salad base ingredients into a mixing bowl. Pour the dressing over and stir to combine everything. Serve. *Tip: Soak 1/4 cup cashews and prepare 1 cup sprouts ahead. The raisins, tahini, and carrots combine into an unexpectedly satisfying dish that works as a full meal.* Per serving: protein 8g · carbohydrates 42g · fat 14g · 330 kcal Highlights: Exceptionally high in vitamin A, plus calcium and iron. ### 38. Brown Rice & Black Bean Base Prep 5 min – Pressure cook 22 min (+ 10 min natural release) – Serves 4 **Ingredients** - 300g brown rice, rinsed - 1 can black beans, drained and rinsed - 750ml vegetable stock - 1 tsp cumin - 1 tsp smoked paprika - 1/2 tsp garlic powder - 1/2 tsp onion powder - 1 tsp olive oil - Salt to taste **Method** - Add olive oil to the pressure cooker on saute mode and toast the spices for 60 seconds. - Add rinsed brown rice, beans, and stock. Stir to combine. - Seal the lid, cook on high pressure for 22 minutes. - Allow a natural pressure release for 10 minutes, then quick release the remainder. - Fluff with a fork, taste, and adjust seasoning before serving. **Flavour variations** - **Mexican** – Add 1 tsp chipotle paste, juice of 1 lime, and a handful of chopped coriander after cooking. Serve with sliced avocado. - **Jerk** – Use 1 tbsp jerk seasoning instead of cumin and paprika. Stir in a splash of coconut milk before serving. - **Italian** – Replace stock with 1/2 stock, 1/2 passata. Add 1 tsp dried oregano and finish with a handful of fresh basil. - **Piri Piri** – Add 1 tbsp piri piri sauce and a pinch of cayenne. Finish with a squeeze of lemon and chopped flat-leaf parsley. *Tip: This base keeps for 5 days in the fridge and freezes for up to 3 months. Portion into containers as soon as it cools.* Per serving: protein 14g · carbohydrates 72g · fat 3g · 375 kcal Highlights: High in folate, magnesium and manganese. ### 39. Brown Rice and Red Lentils Prep 5 min – Pressure cook 18 min (+ 10 min natural release) – Serves 4 **Ingredients** - 250g brown rice, rinsed - 150g red lentils, rinsed - 800ml vegetable stock - 1 can chopped tomatoes - 1 tsp turmeric - 1 tsp cumin - 1 tsp coriander - 1/2 tsp garam masala - 1 tsp garlic paste - 1 tsp ginger paste - 1 tsp coconut oil **Method** - Saute garlic and ginger paste in coconut oil in the pressure cooker for 60 seconds. - Add all dry spices and stir for 30 seconds until fragrant. - Add rice, lentils, stock, and tomatoes. Stir well. - Seal and cook on high pressure for 18 minutes. - Natural release for 10 minutes, quick release remaining steam, then stir vigorously. The lentils will thicken the base. **Flavour variations** - **Punjabi Tadka** – In a small pan, heat oil and add 1 tsp mustard seeds, dried red chilli, and a pinch of asafoetida. Pour the sizzling tadka over the cooked dal just before serving. - **Coconut Dal** – Replace 200ml of stock with coconut milk. Add a squeeze of lime and fresh coriander to finish. - **Saag Dal** – Stir through 2 large handfuls of spinach immediately after opening the lid. The residual heat wilts it perfectly. - **Tomato & Tamarind** – Add 1 tbsp tamarind paste and an extra can of tomatoes for a more acidic, restaurant-style flavour profile. *Tip: Red lentils break down completely under pressure, thickening the base naturally without any blending. If it is too thick, add a splash of hot water and stir.* Per serving: protein 18g · carbohydrates 68g · fat 4g · 385 kcal Highlights: High in iron, folate and vitamin A. ### 40. Brown Rice, Sweet Potato & Chickpea Stew Prep 8 min – Pressure cook 20 min (+ 10 min natural release) – Serves 4 **Ingredients** - 250g brown rice, rinsed - 2 medium sweet potatoes, peeled and cubed - 1 can chickpeas, drained and rinsed - 700ml vegetable stock - 1 can chopped tomatoes - 1 tsp smoked paprika - 1 tsp cumin - 1/2 tsp cinnamon - 1 tsp garlic paste - Salt and black pepper **Method** - Combine all ingredients in the pressure cooker pot and stir well. - Seal the lid and cook on high pressure for 20 minutes. - Natural release for 10 minutes, then quick release the remainder. - Stir, taste, and adjust seasoning. The sweet potato will partially break down, creating a naturally thick stew. **Flavour variations** - **Moroccan** – Add 1 tsp ras el hanout, 1/2 tsp harissa, and a handful of dried apricots before cooking. Finish with toasted flaked almonds. - **West African Peanut** – Stir in 2 tbsp natural peanut butter and a splash of hot sauce after cooking. Top with crushed peanuts. - **Thai Green** – Replace tomatoes with coconut milk and add 1 tbsp Thai green curry paste. Finish with fresh basil and lime juice. - **Ethiopian Berbere** – Use 2 tsp berbere spice blend instead of individual spices. Serve with a wedge of lemon and fresh injera if available. *Tip: Cube sweet potatoes to a consistent size, roughly 2cm, so they cook evenly under pressure. Irregular chunks result in some being mushy and some firm.* Per serving: protein 16g · carbohydrates 80g · fat 5g · 430 kcal Highlights: Exceptionally high in vitamin A, plus vitamin B6 and potassium. ### 41. Brown Rice & Green Lentil Power Bowl Prep 5 min – Pressure cook 28 min (+ 10 min natural release) – Serves 4 **Ingredients** - 250g brown rice, rinsed - 150g green lentils, rinsed (do not use red here, they go mushy) - 800ml vegetable stock - 1 tsp cumin seeds - 1 tsp coriander seeds (or ground coriander) - 1/2 tsp turmeric - 1 tsp garlic paste - 1 bay leaf - 1 tsp olive oil - Salt to taste **Method** - Saute cumin and coriander seeds in olive oil on saute mode for 60 seconds until they pop. - Add garlic paste and stir for 30 seconds. - Add rice, lentils, stock, turmeric, and bay leaf. Stir to combine. - Seal and cook on high pressure for 28 minutes (green lentils need longer than red). - Natural release 10 minutes, quick release remainder, remove bay leaf, fluff and season. **Flavour variations** - **Mujaddara** – Top with caramelised onions, cooked low and slow in a separate pan while the pressure cooker does its work. A classic Middle Eastern combination. - **Lemon & Herb** – Finish with zest and juice of 1 lemon, a handful of flat-leaf parsley, and a drizzle of extra virgin olive oil. - **Smoky Chipotle** – Stir in 1 tbsp chipotle paste and 1/2 a can of sweetcorn after cooking. Serve with lime wedges and sliced spring onion. - **Greek-Style** – Add 1 tsp dried oregano and a handful of sun-dried tomatoes before cooking. Finish with a squeeze of lemon and olives. *Tip: Green lentils hold their shape under pressure whereas red lentils dissolve. Use green lentils when you want texture and red when you want creaminess.* Per serving: protein 20g · carbohydrates 70g · fat 3g · 395 kcal Highlights: Highest protein of the rice bases, plus folate and manganese. ### 42. Sweet Potato & Lentil Soup Prep 8 min – Pressure cook 15 min (+ 5 min natural release) – Serves 4 **Ingredients** - 3 large sweet potatoes, peeled and roughly chopped - 150g red lentils, rinsed - 900ml vegetable stock - 1 can chopped tomatoes - 1 tsp cumin - 1 tsp turmeric - 1 tsp smoked paprika - 1 tsp garlic paste - 1 tsp ginger paste - Salt and chilli flakes to taste **Method** - Add all ingredients to the pressure cooker pot and stir. - Seal and cook on high pressure for 15 minutes. - Natural release 5 minutes, then quick release. - Use an immersion blender to blend partially or fully, depending on your preferred texture. - Season with salt and chilli flakes, and serve. **Flavour variations** - **Thai Coconut** – Replace 200ml stock with coconut milk and add 1 tbsp Thai red curry paste. Top with a swirl of coconut cream. - **Carrot & Ginger** – Replace one sweet potato with 3 large carrots and double the ginger paste for a sharper, warming flavour. - **North African** – Add 1 tsp harissa and 1/2 tsp ras el hanout. Top with a spoonful of Greek-style oat yoghurt and a pinch of za’atar. - **Spiced Apple** – Add one peeled and diced apple and a pinch of nutmeg before cooking. The sweetness balances the earthiness of the lentils. *Tip: This soup freezes exceptionally well before blending. Freeze in batches, defrost overnight, then blend fresh to order for best texture.* Per serving: protein 14g · carbohydrates 52g · fat 4g · 300 kcal Highlights: Exceptionally high in vitamin A, plus potassium and vitamin B6. ### 43. Brown Rice, Black-Eyed Peas & Sweet Potato Prep 5 min – Pressure cook 25 min (+ 10 min natural release) – Serves 4 **Ingredients** - 250g brown rice, rinsed - 1 can black-eyed peas, drained and rinsed - 2 medium sweet potatoes, cubed - 750ml vegetable stock - 1 tsp thyme (dried) - 1 tsp allspice - 1/2 tsp cayenne pepper - 1 tsp garlic paste - 1 tsp soy sauce - Salt to taste **Method** - Combine all ingredients in the pressure cooker and stir well. - Seal and cook on high pressure for 25 minutes. - Natural release for 10 minutes, then quick release the remainder. - Stir thoroughly – the sweet potato will have broken down slightly, creating a naturally sauced finish. **Flavour variations** - **Caribbean** – Add a scotch bonnet (left whole, do not chop) before cooking and remove it before serving. Finish with fresh thyme sprigs and a squeeze of lime. - **Soul Food Southern** – Add 1/2 tsp liquid smoke, 1 tsp apple cider vinegar, and a bay leaf. Finish with a pinch of brown sugar to round the flavour. - **Senegalese Thieboudienne-inspired** – Add 1 tsp tomato paste and 1/2 tsp fish-free nori flakes for an umami depth. Top with sliced spring onion. - **Simple & Clean** – Use only garlic, olive oil, and lemon juice as the flavour base for a light, versatile version that works as a side dish. *Tip: Black-eyed peas are one of the few legumes that do not require soaking before pressure cooking. They cook perfectly from tinned in 25 minutes alongside the rice.* Per serving: protein 17g · carbohydrates 76g · fat 3g · 400 kcal Highlights: Very high in folate, vitamin A and iron. ### 44. Kitchari Prep 5 min – Pressure cook 12 min (+ 10 min natural release) – Serves 3 **Ingredients** - 200g brown rice, rinsed - 150g split yellow mung dal or red lentils, rinsed - 800ml water or light vegetable stock - 1 tsp turmeric - 1 tsp cumin seeds - 1/2 tsp asafoetida (hing), optional but recommended - 1 tsp ghee substitute (coconut oil works) - 1 tsp salt - 1 cm fresh ginger, grated **Method** - Heat coconut oil in the pressure cooker on saute mode. Add cumin seeds and asafoetida – they should sizzle immediately. - Add grated ginger and stir for 30 seconds. - Add rice, lentils, turmeric, salt, and water. Stir well. - Seal and cook on high pressure for 12 minutes. - Natural release for 10 minutes, then quick release. Stir vigorously – khichdi should be thick, soft, and porridge-like. **Flavour variations** - **Saatvik (Pure)** – Use no onion or garlic. Season with rock salt and top with a drizzle of coconut oil and fresh coriander. The simplest and most traditional form. - **Vegetable Khichdi** – Add diced carrot, peas, and green beans to the pot before cooking. They will soften perfectly in the same cook time. - **Masala Khichdi** – Add 1 tsp garam masala, 1/2 tsp chilli powder, and 1 tsp garlic paste. Finish with a squeeze of lemon and crispy fried shallots. - **Lemon & Mustard Seed** – After cooking, heat a small pan with oil, pop yellow mustard seeds, add curry leaves and dried red chilli, then pour the tadka over the khichdi with fresh lemon juice. *Tip: Khichdi is India’s original comfort food and one of the most complete plant-based meals in existence. The ratio of rice to lentils is flexible – use more lentils for higher protein, more rice for higher carbs.* Per serving: protein 16g · carbohydrates 66g · fat 5g · 375 kcal Highlights: High in folate, iron and manganese. ### 45. Brown Rice, Kidney Beans & Sweet Potato Chilli Prep 8 min – Pressure cook 25 min (+ 10 min natural release) – Serves 4 **Ingredients** - 250g brown rice, rinsed - 1 can kidney beans, drained and rinsed - 2 medium sweet potatoes, cubed - 1 can chopped tomatoes - 400ml vegetable stock - 2 tsp chilli powder - 1 tsp cumin - 1 tsp smoked paprika - 1 tsp garlic paste - 1 tsp cacao powder (optional, adds depth) - Salt to taste **Method** - Combine all ingredients in the pressure cooker pot and stir thoroughly. - Seal and cook on high pressure for 25 minutes. - Natural release for 10 minutes, then quick release the remainder. - Stir well – the sweet potato will have broken down and thickened the chilli base naturally. - Taste and adjust chilli, salt, or lime to preference. **Flavour variations** - **Classic Deep Chilli** – Add 1 tsp Worcestershire-free dark sauce, a pinch of cinnamon, and a square of dark chocolate (85%) after cooking. Stir until melted. - **Smoky BBQ** – Add 1 tbsp BBQ sauce and 1 tsp liquid smoke. Top with sliced pickled jalapenos and spring onion. - **Cincinnati-Style** – Add 1/2 tsp each of cinnamon, allspice, and cloves. Serve over rice with a side of hot sauce, a Midwest-inspired interpretation. - **Fresh & Light** – After cooking, stir in corn, diced red pepper, and fresh lime juice. Top with chopped coriander and diced avocado for a summery finish. *Tip: A small amount of cacao powder is worth adding even if the idea feels odd. It rounds the acidity of the tomatoes without adding sweetness and is a technique used in traditional Mexican mole cooking.* Per serving: protein 18g · carbohydrates 74g · fat 4g · 410 kcal Highlights: Very high in vitamin A, potassium and iron. ### 46. Apple Cinnamon Teff Porridge Prep 10 min – Cook 30 min – Serves 2 **Ingredients** - 1 cup dry teff - 3 cups water - 2 pinches salt (optional) - 1/2 cup unsweetened plant milk - 2 tbsp Medjool dates, pitted and chopped - 1 cup apples, chopped - 1/4 cup walnuts, chopped - 1 tsp ground cinnamon - Maple syrup, to taste (optional) **Method** - Toast the teff in a dry skillet over medium-high heat for about 2 minutes, until fragrant. - Transfer to a pot with the water and salt. Bring to a boil, then reduce to a simmer, cover, and cook 15-20 minutes until tender, stirring occasionally. - Remove from heat and let stand, covered, for 10 minutes. - Stir in the plant milk, cinnamon, dates, apples, and walnuts. - Divide between bowls and drizzle with maple syrup if desired. *Tip: Keeps well – make a double batch and reheat with a splash of plant milk through the week.* Per serving: protein 17g · carbohydrates 95g · fat 12g · 543 kcal Highlights: 12g fibre, 8.7mg iron and 327mg calcium per serving. ### 47. Banana Berry Breakfast Bowl Prep 10 min – Cook 12 min – Serves 4 **Ingredients** - 1/2 cup raw almonds, chopped - 1/2 cup raw walnuts, chopped - 1/2 cup raw pecans, chopped - 1/2 cup rolled oats, ground into a coarse meal - 1/4 cup pumpkin seeds - 3/4 tsp cinnamon - 1/8 tsp salt (optional) - 3 tbsp maple syrup or date paste - 1 tsp vanilla extract - 2 small bananas, sliced - 2 cups blueberries or other berries - 2-2½ cups unsweetened plant milk **Method** - Preheat the oven to 350°F and line a baking sheet with parchment. - In a large bowl, combine the chopped nuts, oat meal, and pumpkin seeds with the cinnamon. - Whisk the maple syrup and vanilla together, then pour over the nut mixture and stir until coated. - Spread evenly on the baking sheet, sprinkle with salt if using, and bake 12 minutes, stirring halfway. - Cool for 10 minutes so the granola clusters, then divide between four bowls with banana, berries, and plant milk. *Tip: The granola keeps on the counter for a week, or in the fridge for two – make extra.* Per serving: protein 16g · carbohydrates 47g · fat 36g · 542 kcal Highlights: 378mg calcium, 839mg potassium and 8g fibre per serving. ### 48. Breakfast Cauliflower Lentil Kitchari Prep 10 min – Cook 40 min – Serves 4 **Ingredients** - 1 cup dry brown basmati rice, rinsed - 2 tsp mustard seeds - 1 tsp cumin seeds - 1/2 tsp fennel seeds - 1 cup yellow onion, chopped - 1 cup cauliflower, cut into small florets - 1 tbsp fresh ginger, grated - 1 cup dry red lentils, rinsed well - 1 tsp ground turmeric - 1/4 tsp ground coriander - 4 cups vegetable broth - 2 cups water - 1/2 tsp salt, 1/4 tsp black pepper (optional) - 1-2 tbsp fresh lemon juice - Coriander and crushed red pepper, optional, to serve **Method** - Parboil the rice in about 2 cups of water for 5 minutes, then drain and set aside. - In a large pan over medium-high heat, toast the mustard, cumin, and fennel seeds until they begin to pop, about 2 minutes. - Reduce to medium, add the onion, cauliflower, and ginger, and saute 3-4 minutes until the onion softens, adding a splash of water or broth as needed. - Stir in the rice, lentils, turmeric, coriander, broth, water, salt, and pepper. Bring to a boil, then cover and simmer 20 minutes. - Uncover and simmer 10-15 minutes more, stirring, until it reaches a soupy-to-thick consistency you like. - Stir in lemon juice and serve topped with coriander. *Tip: Freezes well for up to three months – a great batch-cook breakfast.* Per serving: protein 18g · carbohydrates 77g · fat 3g · 392 kcal Highlights: 10g fibre, 5.2mg iron and only 3g fat per serving. ### 49. Tofu Scramble Breakfast Wrap Prep 20 min – Cook 10 min – Serves 2 **Ingredients** - 1 tbsp tahini - 2 tbsp unsweetened plant milk - 1/4 tsp turmeric - 1 tsp chilli powder - 1 tsp ground cumin - 1 tsp garlic powder - 1/4 tsp kala namak or salt (optional) - Black pepper, to taste - 7-8 oz firm tofu, drained and crumbled - 1/2 cup chopped red onion - 1/2 cup chopped red bell pepper - 1/2 cup chopped tomato - 1-2 tbsp minced jalapeño (optional) - 1 cup spinach - 2-4 tbsp coriander (optional) - 2 whole-grain tortillas or large collard leaves - 1/2 large avocado, sliced - Salsa or hot sauce, to taste **Method** - Whisk the tahini, plant milk, turmeric, chilli powder, cumin, garlic powder, salt, and pepper together in a bowl; set aside. - Heat a pan over medium-high heat. Add the tofu, onion, and bell pepper, and cook about 5 minutes until the onion is translucent. - Stir in the tomato and jalapeño, if using, and cook 1 minute more. - Pour in the sauce and stir until fully combined and warmed through. - Fold in the spinach and coriander just until wilted. - Divide between warmed tortillas, top with avocado and salsa, and roll up. *Tip: For extra creaminess, add a spoonful of cashew sour cream before rolling.* Per serving: protein 19g · carbohydrates 51g · fat 16g · 400 kcal Highlights: 15g fibre, 1220mg potassium and 5.5mg iron per serving. ### 50. Turmeric Freekeh Breakfast Bowl with Chickpeas and Beets Prep 15 min – Cook 30 min – Serves 2 **Ingredients** - 1/2 cup dry freekeh - 1½ cups water - 1/4 tsp salt (optional) - 1/2 tsp ground turmeric - 1/2 tsp onion powder - 1/8 tsp black pepper (optional) - 1 cup cooked chickpeas, drained - 1 cup cooked or pickled beets - 1/4 cup walnuts or sunflower seeds - 1-2 tbsp fresh lemon juice - 1/2 cup sprouts - Raspberry shallot vinaigrette, to taste **Method** - Combine the freekeh, water, salt, turmeric, onion powder, and pepper in a pot. Bring to a boil, then reduce to a simmer, cover, and cook 20 minutes. - Remove from heat and let stand, covered, 10 minutes, then fluff with a fork. - Divide the freekeh, chickpeas, beets, and walnuts between two bowls. - Squeeze lemon juice over each bowl and top with sprouts. - Drizzle with vinaigrette and season with salt and pepper to taste. *Tip: Best stored without the sprouts – add those fresh when serving leftovers.* Per serving: protein 21g · carbohydrates 93g · fat 35g · 742 kcal Highlights: 21g fibre, 1208mg potassium and 167mg calcium per serving. ### 51. Berry Omega-3 Smoothie Bowl Prep 10 min – Serves 2 **Ingredients** - 2 cups blueberries, fresh or frozen - 1 cup strawberries, fresh or frozen - 2 medium bananas, frozen - 2 tbsp chia seeds - 1/4 cup unsweetened coconut flakes - 1/4 cup walnuts - 2 tbsp flax meal - 4 tbsp hemp seeds **Method** - Blend the blueberries, strawberries, and bananas until smooth. - Divide between two bowls. - Top evenly with chia seeds, coconut flakes, walnuts, flax meal, and hemp seeds. *Tip: Store the base and toppings separately – chia and flax will thicken the base if mixed in ahead.* Per serving: protein 15g · carbohydrates 65g · fat 31g · 558 kcal Highlights: 15g fibre, 1015mg potassium and 3.4mg iron per serving. ### 52. Bone-Building Smoothie Bowl Prep 5 min – Serves 2 **Ingredients** - 1/2 cup almonds - 2 Brazil nuts - 1 handful kale - 6 dates, pitted - 1/2 a banana - 1 tsp vanilla extract - 1/4 tsp cinnamon - 1 dash nutmeg - 1 cup unsweetened plant milk - 1 banana, sliced - 4 tbsp chia seeds - 4 tbsp hemp seeds - 4 tbsp goji berries **Method** - Blend the almonds, Brazil nuts, kale, dates, banana 1/2, vanilla, cinnamon, and nutmeg until well combined. - Add the plant milk and blend again until creamy. - Divide between two bowls. - Top with sliced banana, chia seeds, hemp seeds, and goji berries. *Tip: Rich in calcium and healthy fats – a great post-workout recovery bowl.* Per serving: protein 24g · carbohydrates 109g · fat 39g · 820 kcal Highlights: 572mg calcium, 9mg iron, 1711mg potassium and 20g fibre per serving. ### 53. Vanilla Chia Breakfast Smoothie Prep 5 min – Cook 10 min – Serves 2 **Ingredients** - 1 tea bag black tea or rooibos - 1 cup water - 8 oz silken tofu - 1 cup frozen cauliflower florets - 1/2 cup rolled oats - 2 tbsp hemp or chia seeds - 2 tsp ground cinnamon - 1/2 tsp ground ginger - 1 tsp ground cardamom - 1/4 tsp allspice - 1/4 tsp ground cloves - Eighth tsp black pepper (optional) - 2-4 dates, pitted, or maple syrup to taste - 1 ½ tsp vanilla extract - 2 tbsp almond butter or tahini (optional) - Ice, as desired **Method** - Bring the water to a boil, remove from heat, and steep the tea for 10 minutes. Cool to room temperature. - Add the cooled tea and all remaining ingredients to a blender. - Blend until creamy. - Taste and adjust sweetness or spice as you like. *Tip: The brewed tea base gives this smoothie a subtle chai character.* Per serving: protein 25g · carbohydrates 66g · fat 21g · 517 kcal Highlights: 442mg calcium, 12g fibre and 25g plant protein per serving. ### 54. Fennel White Bean Mash Prep 15 min – Cook 15 min – Serves 2 **Ingredients** - 1/4 cup vegetable broth - 1 fennel bulb, finely diced - 1 shallot, minced - 3 cloves garlic, minced - 1 sprig rosemary - 1/4 tsp salt (optional) - 1 ½ cups white beans, drained - 2 tsp fresh rosemary, minced - 2 tbsp vegetable broth - 3 more cloves garlic, minced - 1/4 tsp red pepper flakes **Method** - Heat the broth in a pan over medium heat. Add the fennel, shallot, garlic, rosemary sprig, and salt, and cook about 10 minutes until the fennel softens. Remove the rosemary sprig. - In a small pan, cook the remaining garlic and chili flakes with 2 tbsp broth over medium heat until fragrant, about 2 minutes, for a quick soffritto. - Add the white beans to the fennel mixture and mash to your desired texture, leaving some beans whole for body. - Stir in the soffritto and fresh rosemary. Warm through and season to taste. *Tip: Great spread on toast or served warm as a side with roasted vegetables.* Per serving: protein 23g · carbohydrates 67g · fat 1.1g · 355 kcal Highlights: 19g fibre, 9.1mg iron and 1,763mg potassium per serving. ### 55. Savoury Harissa Butter Beans Prep 10 min – Cook 15 min – Serves 2 **Ingredients** - 2 tsp avocado oil (optional) - 1 cup chopped onion - 1 cup chopped bell pepper - 2 cloves garlic, minced - 1/2 tbsp tomato paste - 1 tbsp harissa seasoning - 2 tbsp vegetable broth or water - 1 cup halved cherry tomatoes - 1 ½ cups butter beans, drained - 2 tbsp fresh lemon juice - Parsley or coriander, chopped (optional) - 1/4 cup plain plant-based yogurt (optional) **Method** - Sauté the onion and bell pepper in the oil over medium-high heat for 4-5 minutes, until softening. - Stir in the garlic, tomato paste, harissa, and broth, then add the cherry tomatoes and simmer 8-10 minutes until they release their juices. - Fold in the butter beans and heat through, about 1 minute. - Remove from heat and stir in lemon juice and herbs. - Divide between bowls and top with a dollop of yogurt, if using. Serve with warm pita or whole-grain bread. *Tip: Adjust the harissa to taste – brands vary a lot in heat.* Per serving: protein 17g · carbohydrates 50g · fat 2g · 271 kcal Highlights: 14g fibre, 4.9mg iron and 1,304mg potassium per serving. ### 56. Lentil, Rice & Okra Bake Prep 15 min – Cook 30 min – Serves 2 **Ingredients** - 1 ½ cups cooked lentils, brown or green - 1 ½ cups cooked rice, brown, black, or wild - 15 oz canned diced tomatoes - 2 ½ cups sliced okra, fresh or frozen - 2 tsp onion powder - 2 tsp garlic powder - 1 ½ tsp ground cumin - 1 ½ tsp ground coriander - 1 tsp paprika (optional) - 2 tsp berbere seasoning - 1/4 tsp salt (optional) - Coriander, chopped, to taste (optional) **Method** - Preheat the oven to 400°F (200°C). - Combine everything except the coriander in an 8x8-inch baking dish and mix well. - Bake for 30 minutes. - Divide between plates and top with coriander. *Tip: About as hands-off as dinner gets – mix, bake, and you’re done.* Per serving: protein 20g · carbohydrates 57g · fat 2g · 312 kcal Highlights: 17g fibre, 10mg iron and 1,532mg potassium per serving. ### 57. Pasta Salad Prep 15 min – Cook 10 min – Serves 2 **Ingredients** - 8 oz dry whole-grain or legume pasta - 1/2 cup halved cherry tomatoes - 1/3 cup diced red onion - 1/2 cup diced Persian cucumbers - 1/4 cup diced olives - 1 cup arugula - 1/4 cup chopped basil - 2 tbsp fresh lemon juice - 2 tsp olive oil (optional) - 1/2 tsp dried oregano - 1/2 tsp garlic powder - 1/4 tsp salt and 1/4 tsp black pepper (optional) - 1/4 cup vegan walnut parmesan - Crushed red pepper flakes, to taste (optional) **Method** - Cook the pasta according to package directions. - While it cooks, combine the tomatoes, onion, cucumber, olives, arugula, and basil in a large bowl. - Whisk together the lemon juice, olive oil, oregano, garlic powder, and salt for the dressing. - Drain the pasta, add it to the vegetables, and toss. - Drizzle with dressing, toss again, and finish with walnut parmesan and red pepper flakes. *Tip: Serve warm or chilled – both work well.* Per serving: protein 33g · carbohydrates 83g · fat 17g · 598 kcal Highlights: 18g fibre, 13mg iron and 273mg calcium per serving. ### 58. Cajun Black-Eyed Pea Burgers Prep 15 min – Cook 16 min – Makes 6 **Ingredients** - 1 cup cooked brown rice - 1 ½ cups black-eyed peas, drained (reserve ¾ cup whole) - 1/3 cup almond meal - 1/4 cup cornmeal or oat flour - 1/2 cup diced onion - 1/2 cup diced green bell pepper - 1/4 cup diced celery - 2 tbsp tahini - 1 tbsp apple cider vinegar - 1 tsp smoked paprika - 1 tsp garlic powder - 1 tsp dried oregano - 1/2 tsp onion powder - 1/4 tsp cayenne (optional) - 1 tsp salt and 1/4 tsp black pepper (optional) - 6 whole-grain buns or lettuce wraps - Lettuce, tomato, red onion, pickles, for serving **Method** - Blend the rice, most of the black-eyed peas (reserving ¾ cup), almond meal, and cornmeal in a food processor until combined. - Add the onion, pepper, celery, spices, vinegar, and tahini, and blend again. - Pulse in the reserved black-eyed peas just until mixed through, keeping some whole for texture. - Shape into 6 patties, about 4 inches wide and 1/2 an inch thick. - Air fry at 350°F for 16 minutes, flipping halfway (or bake at 375°F for 30 minutes, flipping halfway). - Assemble on buns with your favourite toppings. *Tip: These freeze well uncooked – shape, freeze on a tray, then bag for later.* Per serving: protein 17g · carbohydrates 62g · fat 7g · 370 kcal Highlights: 12g fibre per burger, and they hold together without egg or oil. ### 59. Ash Reshteh Persian noodle soup with greens and beans - Prep 15 min – Cook 1 hr 30 min – Serves 6 **Ingredients** - 1/2 cup dry chickpeas, soaked overnight - 1/2 cup dry red kidney beans, soaked overnight - 1/2 cup dry brown or green lentils, soaked overnight - 1/2 cup dry mung beans, soaked overnight - 10 cups water or vegetable broth - 4 cups chopped yellow onion - 6 cloves garlic, sliced - 1 tbsp dried mint - 1 ½ tsp ground turmeric - 1-2 tsp salt (optional) - 1/2 tsp black pepper (optional) - 1 bunch spinach, chopped - 1 bunch parsley, chopped - 1 bunch coriander, chopped - 1 bunch dill, chopped - 4 oz reshteh or other noodles, broken - 1 tbsp dried fenugreek leaves - 1 cup plain plant-based yogurt - 3 tbsp fresh lemon juice - Green onion tops, sliced, to serve - Lemon wedges, to serve **Method** - Boil the soaked chickpeas and kidney beans in the water, skimming off foam, then reduce to a simmer, cover, and cook 50-60 minutes until just tender. - Meanwhile, sauté the onion in a pan until golden, about 5 minutes, then add the garlic and cook until golden. Stir in the mint and turmeric. - Set aside 1/4 of the onion mixture for garnish; add the rest to the pot of beans along with the lentils and mung beans. - Simmer 30-40 minutes more, until all the beans are tender, then stir in the chopped greens, noodles, and fenugreek. Cook until the noodles are done, about 10 minutes. - Stir in the yogurt and lemon juice, and season to taste. - Ladle into bowls and top with the reserved onion garnish, green onion, and a lemon wedge. *Tip: This soup thickens as it sits – thin with extra broth when reheating.* Per serving: protein 23g · carbohydrates 74g · fat 4.5g · 410 kcal Highlights: 14g fibre, 9.4mg iron and 1,390mg potassium per serving. ### 60. Asian Quinoa Salad Prep 10 min – No cook – Serves 4 **Ingredients** - 3 cups cooked quinoa - 1 10-oz bag shredded cabbage - 1 10-oz bag shredded carrots - 2 red bell peppers, diced - 1 cup shelled edamame - 1 bunch green onions, sliced - 2 mandarin oranges, juiced - 1/4 cup vegetable broth - 2 tbsp rice vinegar - 1 tbsp reduced-sodium tamari - A dash each of ground ginger and garlic powder - Sriracha, to taste (optional) - Cashews or peanuts, to serve (optional) **Method** - Whisk together the mandarin juice, broth, rice vinegar, tamari, ginger, and garlic powder for the dressing. - Combine the quinoa, cabbage, carrots, bell peppers, edamame, and green onions in a large bowl. - Pour the dressing over and toss well. - Divide between bowls and top with nuts, if using. *Tip: Great made a day ahead – the flavours deepen as it sits.* Per serving: protein 25g · carbohydrates 107g · fat 10.8g · 623 kcal Highlights: 14g fibre, 7.8mg iron and 1,402mg potassium per serving. ### 61. Banh Mi Bowl Prep 25 min – Cook 30 min – Serves 2 **Ingredients** - 14 oz firm tofu, pressed and cut into strips - 2 tbsp reduced-sodium tamari - 1/2 tsp garlic powder - 1/2 tsp onion powder - 1 tbsp water - 2 cups cooked rice, brown, red, or black - 5 oz arugula - Quick-pickled carrot and daikon (rice vinegar, sugar, salt) - 1/4 cup coriander, chopped (optional) - Sriracha mayo, to taste - Pickled jalapeño slices, to taste (optional) **Method** - Preheat the oven to 400°F (200°C) and line a baking sheet with parchment. - Whisk the tamari, garlic powder, onion powder, and water together, then brush over the tofu strips. - Spread the tofu on the sheet and bake 30 minutes, flipping halfway. - Divide the rice, arugula, pickled vegetables, coriander, and tofu between bowls. - Drizzle with sriracha mayo and top with pickled jalapeño, if desired. *Tip: Quick-pickle the carrot and daikon a day ahead for the best crunch.* Per serving: protein 31g · carbohydrates 84g · fat 15g · 596 kcal Highlights: 668mg calcium and 31g plant protein per serving. ### 62. Beet Burgers with Smashed Avocado and Pickled Red Onion Prep 10 min – Cook 40 min – Makes 6 **Ingredients** - ¾ cup sunflower seeds - 1/4 cup flax meal - 3 cloves garlic - 1 ½ tbsp miso paste - 1 tbsp chili powder - 1 tbsp cumin - 1 tsp ground turmeric - 1 tbsp onion powder - 1/4 tsp salt, ⅛ tsp black pepper (optional) - 1 cup grated beets - 1 cup rolled oats - 1 ½ cups white beans, drained - 1-2 avocados, mashed - Pickled red onion, to taste - Bread or lettuce, for serving **Method** - Preheat the oven to 375°F and line a baking sheet with parchment. - Blend the sunflower seeds, flax meal, garlic, miso, spices, salt, and pepper in a food processor to a coarse dough. - Add the beets, oats, and beans, and pulse until well combined, scraping down the sides as needed. - Shape into 6 patties, about 4 inches wide and ½ inch thick. - Bake 40 minutes, flipping halfway. - Top with smashed avocado and pickled red onion, and serve in bread or a lettuce wrap. *Tip: Leftovers keep 5-7 days refrigerated, or freeze the patties for later.* Per serving: protein 20g · carbohydrates 70g · fat 21g · 515 kcal Highlights: 15g fibre, 7.5mg iron and 1,034mg potassium per burger. ### 63. Bibimbap Prep 20 min – Cook 15 min – Serves 2 **Ingredients** - 2 cups cooked brown rice - 1 cup carrots, cut into matchsticks - 2 tsp sesame seeds - 1/4 cup water - 2 cups shiitake mushrooms, sliced - ¾ cup water - 1 tbsp reduced-sodium tamari - 4 cups chopped spinach - 1/2 cup water - 2 cups mung bean sprouts - 1/2 batch crispy tofu bites (optional) - 1/2 cup pickled cucumbers - Bibimbap or gochujang sauce, to taste - 2 tsp sesame seeds, to serve **Method** - Cook the carrots with the sesame seeds in a hot pan for 1 minute, then add the water, cover, and cook 3 minutes until tender. Set aside. - In the same pan, cook the mushrooms with ¾ cup water over medium heat until the water evaporates, 5- 7 minutes, then stir in the tamari. - Cook the spinach with 1/4 cup water until wilted, draining any excess liquid. - Blanch or quickly sauté the bean sprouts until just tender. - Divide the rice between bowls and arrange the carrots, mushrooms, spinach, sprouts, tofu, and pickled cucumber on top. - Drizzle with sauce and sprinkle with sesame seeds. *Tip: Each vegetable is cooked separately for the classic look, but you can combine steps to save time.* Per serving: protein 26g · carbohydrates 117g · fat 4.8g · 614 kcal Highlights: 14g fibre, 7.9mg iron and 1,269mg potassium per serving. ### 64. Broccoli Potato Casserole with Cashew Cheese Prep 20 min – Cook 45 min – Serves 4 **Ingredients** - 2-3 large potatoes, sliced into wedges - 1 large head broccoli, cut into florets - 2 tsp oil or broth (optional) - 1/2 cup raw cashews, soaked and drained - 1/2 cup unsweetened plant milk - 1 ½ cups cooked chickpeas, drained - 1 tbsp miso paste - 2 tbsp nutritional yeast - 1/4 tsp garlic powder - 1/4 tsp salt (optional) - 1 tbsp apple cider vinegar - 1 tbsp arrowroot powder - ¾ cup raw walnuts, chopped - 1/4 cup raw sunflower seeds - 2 tbsp nutritional yeast - 1/2 tsp salt, 1/4 tsp onion powder (optional) **Method** - Preheat the oven to 400°F and line two baking sheets with parchment. - Toss the potatoes and broccoli separately with oil or broth and salt, then roast on separate sheets – broccoli 20 minutes, potatoes 30 minutes, tossing each halfway. - Blend the soaked cashews, plant milk, chickpeas, miso, nutritional yeast, garlic powder, salt, vinegar, and arrowroot until smooth for the cashew cheese. - Pulse the walnuts, sunflower seeds, nutritional yeast, salt, and onion powder in a food processor to make the walnut parmesan. - Combine the roasted vegetables with the cashew cheese in a baking dish and warm through in the oven for 10 minutes. - Top with walnut parmesan before serving. *Tip: The cashew cheese and walnut parmesan both make more than you need – keep extra for salads or pasta.* Per serving: protein 22g · carbohydrates 84g · fat 19g · 560 kcal Highlights: 16g fibre, 5.8mg iron and 1,990mg potassium per serving. ### 65. Everyday Buddha Bowl Prep 30 min – Cook 30 min – Serves 2 **Ingredients** - 2 cups cooked brown rice - 4 cups finely chopped kale - 1/2 cup diced cooked sweet potato - 1 cup diced steamed beets - 1/4 cup grated carrot - 1/2 cup corn - 1 cup steamed edamame - 1 cup cooked chickpeas - 2-4 tbsp sauerkraut - 2 tbsp pickled red onion - 2 tbsp chopped cashews or almonds - 1/3 cup aquafaba or water - 1/4 cup tahini - 1 tbsp flax meal - 2 cloves garlic, chopped - 3 tbsp apple cider vinegar or lemon juice - 1/2 cup nutritional yeast - 2 tbsp coconut aminos - 1/2 tsp maple syrup (optional) - 1/2 tsp turmeric - 1/4 tsp black pepper (optional) **Method** - Massage the kale with a little lemon juice or oil for 30- 60 seconds to tenderize it, then layer it with the rice as your bowl base. - Blend the aquafaba, tahini, flax meal, garlic, vinegar, nutritional yeast, coconut aminos, maple syrup, turmeric, and pepper until smooth for the dressing. - Arrange the sweet potato, beets, carrot, corn, edamame, and chickpeas around the bowl. - Top with sauerkraut and pickled onion in the center. - Drizzle with dressing and sprinkle with cashews. *Tip: Thin the dressing with a little water or extra vinegar if it thickens too much from the flax.* Per serving: protein 27g · carbohydrates 107g · fat 16g · 650 kcal Highlights: 20g fibre, 7.2mg iron and 1,419mg potassium per serving. ### 66. Green Curry Tofu and Veggies Prep 15 min – Cook 30 min – Serves 4 **Ingredients** - 14 oz firm tofu, pressed and cubed - 15 oz light coconut milk - 4-7 tbsp green curry paste - 1 tbsp reduced-sodium tamari - 2 cups sliced mushrooms - 1 cup chopped bell pepper - 2 cups small broccoli florets - 5 cloves garlic, minced - 1/4 cup sliced green onion - Coriander and crushed red pepper, to taste (optional) - 4 cups cooked brown rice - Lime wedges, to serve **Method** - Preheat the oven to 400°F and line a baking sheet with parchment. - Whisk the coconut milk, curry paste, and tamari together until smooth. - Toss the tofu with a few tablespoons of the curry mixture, spread on the sheet, and bake 30 minutes, tossing halfway. - Sauté the mushrooms, bell pepper, and broccoli in a pan over medium-high heat until just tender, about 5 minutes, deglazing with a little of the curry mixture as needed. - Add the garlic and the rest of the curry mixture, and simmer until slightly thickened. - Serve the vegetables and tofu over rice, topped with green onion, coriander, and a lime wedge. *Tip: Look for a curry paste without shrimp or fish sauce to keep this fully plant-based.* Per serving: protein 21g · carbohydrates 91g · fat 20g · 614 kcal Highlights: 8g fibre, 220mg calcium and 872mg potassium per serving. ### 67. Spinach Dal Prep 20 min – Cook 60 min – Serves 2 **Ingredients** - 1 tbsp cumin seeds - 1 tbsp coriander seeds - 1/4 cup vegetable broth - 1 medium yellow onion, diced - 2 tbsp diced serrano or jalapeño pepper - 1 cup diced tomato - 1 tsp ground turmeric - 2 tbsp minced ginger - 1 ½ cups dry red lentils, rinsed well - 4 cups vegetable broth - 14 oz coconut milk - 1/2 tsp salt, 1/4 tsp black pepper (optional) - 2 cups chopped spinach - 1 lemon, juiced - 1/4 cup chopped coriander - 1/4 tsp red pepper flakes (optional) **Method** - Toast the cumin and coriander seeds in a dry pot over medium heat for 1-2 minutes, until fragrant. - Add the broth, onion, chili, and tomato, and cook 5-7 minutes until the onion softens. - Stir in the turmeric, ginger, lentils, broth, coconut milk, salt, and pepper. - Bring to a simmer, then cover and cook on low for 40 minutes, stirring occasionally, until the lentils break down. - Stir in the spinach until wilted, then finish with lemon juice, coriander, and red pepper flakes. *Tip: Rinse red lentils very well – they’re naturally a bit dusty.* Per serving: protein 38g · carbohydrates 125g · fat 13g · 732 kcal Highlights: 20g fibre, 15.1mg iron and 1,634mg potassium per serving. ### 68. Mushroom Lentil Chorizo Taco Bowl Prep 20 min – Cook 5 min – Serves 4 **Ingredients** - 1 cup sliced cremini mushrooms - 1 cup cooked green or brown lentils - 1/2 cup raw walnuts - 1 tsp chili powder - 1 tsp ancho chile powder (optional) - 1 tsp ground cumin - 1/2 tsp garlic powder - 1/4 tsp onion powder - 1 tsp smoked paprika - 1/2 tsp sweet paprika - ⅛ tsp cinnamon - ¾ tsp dried oregano - 1/2 tsp ground coriander - Salt and black pepper, to taste - 2 cups cooked brown rice - 1 cup sliced romaine - 1/2 cup diced tomato - 1/4 cup diced red onion - 1 avocado, cubed - 1-2 tbsp fresh lime juice - 2-4 tbsp chopped coriander - 1/4 cup salsa - Cheesy sauce, to taste (optional) **Method** - Cook the mushrooms in a pan over medium-high heat until browned, about 5 minutes, adding a splash of water as needed. - Mix the chili powder, ancho chile, cumin, garlic powder, onion powder, paprikas, cinnamon, oregano, and coriander in a small bowl. - Pulse the mushrooms, cooked lentils, walnuts, and spice mix in a food processor until a coarse meal forms. Season to taste. - Divide the rice, mushroom lentil chorizo, romaine, tomato, onion, and avocado between bowls. - Squeeze lime over the top, sprinkle with coriander, and finish with salsa and cheesy sauce, if using. *Tip: The chorizo mixture keeps well – make extra for tacos or nachos later in the week.* Per serving: protein 20g · carbohydrates 64g · fat 30g · 571 kcal Highlights: 11g fibre and 7.8mg iron per serving. ### 69. Southwest Black Bean and Quinoa Bowl Prep 10 min – Cook 15 min – Serves 2 **Ingredients** - 1/2 cup dry quinoa, rinsed - 1/2 tsp garlic powder - 1/2 tsp chili powder - 1/2 tsp ground cumin - 1/4 tsp salt (optional) - ¾ cup water - 2 cups mixed greens - 1 cup corn - 1 cup black beans, drained - 1 cup halved cherry tomatoes - 1/2 cup diced red onion - 1 cup diced cucumber - 1/4 cup diced avocado - Coriander, chopped, to taste - Lime vinaigrette, to taste **Method** - Toast the quinoa in a dry pot over medium heat for 2-3 minutes. - Stir in the garlic powder, chili powder, cumin, and salt. - Add the water, bring to a boil, then cover and simmer 15 minutes. - Divide the greens, corn, beans, tomatoes, onion, cucumber, and avocado between bowls, leaving room for the quinoa. - Add the cooked quinoa, drizzle with lime vinaigrette, and top with coriander. *Tip: A great meal-prep bowl – keep the dressing separate until you’re ready to eat.* Per serving: protein 21g · carbohydrates 84g · fat 16g · 537 kcal Highlights: 20g fibre, 6.6mg iron and 1,440mg potassium per serving. ### 70. Spanakopita Stuffed Potatoes Prep 15 min – Cook 1 hr – Serves 4 **Ingredients** - 4 medium russet potatoes - 1 batch vegan feta (marinated tofu, olives, oregano, lemon) - 1 cup soaked raw cashews, drained - 2 tsp miso paste - 1 tsp nutritional yeast - 1/2 cup plain plant-based yogurt - 4 tbsp warm water - 1 tsp lemon juice or apple cider vinegar - 1 tsp garlic powder - 2 cups chopped frozen spinach, thawed and squeezed dry **Method** - Preheat the oven to 425°F. Prick the potatoes all over and bake 40-50 minutes, until tender. - While the potatoes bake, prepare the vegan feta. - Blend the cashews, miso, nutritional yeast, yogurt, water, lemon juice, and garlic powder until smooth for the cashew butter. - Once the potatoes are cool enough to handle, cut them open and scoop the flesh into a bowl, leaving a thin shell. - Mash the potato flesh with the spinach, most of the cashew butter, and some of the vegan feta marinade. - Spoon the filling back into the shells, top with the remaining vegan feta, and return to the oven at 375°F for 10-15 minutes to warm through. *Tip: Make the vegan feta a day ahead so this comes together faster on cooking day.* Per serving: protein 24g · carbohydrates 61g · fat 22g · 510 kcal Highlights: 10g fibre, 360mg calcium and 1,500mg potassium per serving. ### 71. Cinnamon Spiced Crunchy Pumpkin Seeds Prep 5 min – Cook 15 min – Serves 4 **Ingredients** - 1 cup raw pumpkin seeds - 1 ½ tbsp maple syrup or date paste - 1 tsp ground cinnamon - 2 pinches nutmeg - 2 pinches salt (optional) **Method** - Preheat the oven to 350°F and line a baking sheet with parchment. - Whisk the maple syrup, cinnamon, and nutmeg together. - Toss the pumpkin seeds through until well coated. - Spread evenly on the sheet and sprinkle with salt, if using. - Bake 12-15 minutes, stirring halfway, until golden. They’ll crisp further as they cool. *Tip: A great salad or oatmeal topper – make a big batch, they keep well.* Per serving: protein 6g · carbohydrates 22g · fat 6g · 160 kcal Highlights: 6g fibre per serving, and they keep for weeks in a sealed jar. ### 72. Crispy Miso Onion Chickpeas Prep 5 min – Cook 40 min – Serves 2 **Ingredients** - 2 cups cooked chickpeas, drained and dried - 1 tsp miso paste - 1 tbsp coconut aminos or reduced-sodium tamari - 1/2 tsp onion granules **Method** - Preheat the oven to 400°F and line a baking sheet with parchment. - Whisk the miso, coconut aminos, and onion granules together until the miso dissolves. - Toss the chickpeas through the mixture until coated. - Spread evenly on the sheet and bake 40 minutes, tossing halfway, until crisp. *Tip: Pat the chickpeas very dry before roasting for the crispiest result.* Per serving: protein 12g · carbohydrates 40g · fat 4.7g · 243 kcal Highlights: 11g fibre and 12g plant protein per serving. ### 73. Black Bean & Cauliflower Rice Bowl Prep 10 min – Serves 1 **Ingredients** - 1 can black beans, drained - 250g cauliflower rice - 1 tsp cumin - 1 tsp smoked paprika - 1/2 avocado, sliced - Juice of 1 lime - Salt and pepper **Method** - Sauté cauliflower rice with cumin and paprika for 4-5 min. - Warm black beans through and combine with the rice. - Top with avocado, a squeeze of lime, season and serve. *Tip: Riced cauliflower cuts the carbs of a rice bowl by more than 1/2 without losing the bowl format.* Per serving: protein 24g · carbohydrates 32g · fat 9g · 320 kcal Highlights: Exceptionally high in potassium and magnesium. ### 74. Tempeh & Broccoli Stir-Fry Prep 12 min – Serves 2 **Ingredients** - 200g tempeh, cubed - 300g tenderstem broccoli - 2 tbsp soy sauce - 1 tsp sesame oil - 1 tsp garlic paste - 1 tsp ginger paste - 1 tsp cornflour mixed with 2 tbsp water - Chilli flakes to taste **Method** - Pan-fry tempeh in a little oil over medium-high heat for 3-4 minutes until golden. - Add broccoli and stir-fry for 3 minutes. Add garlic and ginger paste. - Mix in soy sauce, sesame oil, and cornflour slurry. Toss for 2 minutes until coated and glossy. *Tip: Tempeh has a firmer texture than tofu and provides significantly more protein per 100g – it is the superior shredding protein source.* Per serving: protein 34g · carbohydrates 20g · fat 10g · 310 kcal Highlights: Exceptionally high in vitamin C and vitamin K. ### 75. Lentil & Roasted Red Pepper Dip with Crudites Prep 5 min – Serves 2 **Ingredients** - 1 can green or red lentils, drained - 2 jarred roasted red peppers - 1 tbsp tahini - 1 tsp cumin - 1 clove garlic (or 1/2 tsp garlic paste) - Juice of 1 lemon - Salt to taste - Carrot, celery, and cucumber sticks to serve **Method** - Blend lentils, peppers, tahini, cumin, garlic, and lemon juice in a blender until smooth. - Season with salt and adjust lemon or garlic to taste. - Serve with raw vegetable crudites. *Tip: This dip keeps for 5 days in the fridge. Portion into small containers for a grab- and-go high-protein snack throughout the week.* Per serving: protein 18g · carbohydrates 24g · fat 4g · 210 kcal Highlights: Very high in vitamin A and folate. ### 76. White Bean & Spinach Power Soup Prep 10 min – Serves 2 **Ingredients** - 2 cans white beans (cannellini or butter beans), drained - 1 can chopped tomatoes - 2 large handfuls of spinach - 1 vegetable stock cube dissolved in 400ml water - 1 tsp garlic paste - 1 tsp dried rosemary - Salt, pepper, and chilli flakes **Method** - Combine beans, tomatoes, stock, garlic, and rosemary in a saucepan. - Simmer on medium heat for 8 minutes. - Stir in spinach for the final minute until wilted. Season and serve. *Tip: Blend 1/2 the soup before adding the spinach for a thicker, creamier texture without any additional fat.* Per serving: protein 20g · carbohydrates 32g · fat 4g · 250 kcal Highlights: High in iron and folate. ### 77. Eggy Avocado Toast Prep 5 min – Cook 5 min – Serves 2 **Ingredients** - 7-8 oz firm or extra-firm tofu, crumbled - 1 tsp onion granules - 1 tsp garlic powder - 1/2 tsp turmeric - 1/2 tsp kala namak or salt (optional) - 1 tbsp nutritional yeast - 2 slices whole-grain bread, toasted - 1 clove garlic (optional, for rubbing) - 1 large avocado, mashed - 1/2-3/4 cup microgreens or arugula - Hot sauce, to taste (optional) **Method** - Heat a large pan over medium-high heat. - Add the crumbled tofu, onion granules, garlic powder, turmeric, salt, nutritional yeast, and 1-2 tbsp water. Cook about 5 minutes, until heated through and the water has evaporated. - Toast the bread. Rub each slice with the garlic clove, if using. - Spread mashed avocado over the toast and pile on the microgreens. - Top with the tofu scramble and a dash of hot sauce. *Tip: Swap the tofu for tempeh, or the bread for lettuce wraps, if you like.* Per serving: protein 18g · carbohydrates 25g · fat 22g · 360 kcal Highlights: 11g of fibre per serving with no cholesterol. ### 78. Creamy White Bean Avocado Toast with Tempeh Bacon and Pickled Radish Prep 15 min – Serves 4 **Ingredients** - 1½ cups white beans, cooked or canned, drained - 1 medium avocado - 1/2 tsp dried oregano - 1/2 tsp onion powder - 1/2 tsp garlic powder - 1/4-1/2 tsp crushed red pepper flakes - 1 tsp lemon zest - 1 tbsp fresh lemon juice - 1/2 tsp salt (optional) - 2 cups frozen chopped spinach, thawed and squeezed dry - 4 slices tempeh bacon (cooked) - 4 slices whole-grain bread, toasted - 1 cup sprouts or microgreens - Pickled radish slices, to taste **Method** - Add the white beans, avocado, oregano, onion powder, garlic powder, chilli flakes, lemon zest, lemon juice, and salt to a food processor and pulse to a chunky mash (or mash by hand). - Fold in the chopped spinach. - Toast the bread and divide the bean mixture evenly across the slices. - Top each with tempeh bacon and sprouts. - Finish with pickled radish slices and a pinch of red pepper flakes. *Tip: Keeps 3 days refrigerated – assemble fresh toast each morning rather than storing it built.* Per serving: protein 26g · carbohydrates 60g · fat 13g · 433 kcal Highlights: 15g of fibre and high in potassium. ### 79. Savory Tomato and Olive Oats Prep 10 min – Cook 20 min – Serves 4 **Ingredients** - 1 cup diced onion - 2 cloves garlic, minced - 1½ cups tomatoes, finely chopped - 1½ cups rolled oats - 2 cups low-sodium vegetable broth or water - 1 cup unsweetened plain soy milk (or plant milk of choice) - 1 tbsp miso paste - 3 tbsp nutritional yeast - 1/2 cup kalamata olives, pitted and halved - 2 tbsp fresh parsley, chopped - 1 batch tempeh sausage - 4 tbsp pumpkin seeds - 4 tbsp hemp seeds **Method** - Sauté the onion and garlic in a pot over medium-high heat until translucent, 2-3 minutes. - Stir in the tomatoes, cover, and simmer about 5 minutes, until they release their juices. - Add the broth and bring to a boil, then stir in the oats. Reduce to medium-low and cook, uncovered, stirring occasionally, about 5 minutes until soft. - Whisk the miso with a splash of the soy milk until smooth, then stir it and the remaining soy milk and nutritional yeast into the oats. - Stir in the olives and parsley. - Divide between bowls and top with tempeh sausage, pumpkin seeds, and hemp seeds. *Tip: A savoury twist on oatmeal – the tempeh sausage topping can be made ahead.* Per serving: protein 27g · carbohydrates 49g · fat 18g · 436 kcal Highlights: 12g of fibre and high in iron. ### 80. Ginger and Mushroom Congee Prep 10 min – Cook 55 min – Serves 4 **Ingredients** - 3 cloves garlic, minced - 1 tbsp fresh ginger, minced - 1 cup dry brown jasmine rice, rinsed - 7 cups vegetable broth or water - 1/4 tsp salt (optional) - 4 oz shiitake or oyster mushrooms - 2 cups shelled edamame - 1 large bok choy, sliced - 2 tbsp reduced-sodium tamari - 1 tbsp rice vinegar - 1 tsp garlic powder - 1/4 tsp black pepper (optional) - Green onion, sesame seeds, peanuts, coriander, sriracha, lime wedges, to serve **Method** - In a pressure cooker, combine the garlic, ginger, rice, broth, and salt. Seal and cook on high pressure for 55 minutes, then release naturally. - Meanwhile, sauté the mushrooms over medium-high heat, adding a splash of water as needed, until reduced, about 5 minutes. - Add the edamame and another splash of water, and cook 5 minutes more. - Add the bok choy, tamari, rice vinegar, garlic powder, and pepper, and cook until the bok choy wilts. - Stir the cooked congee, adding water if it’s thicker than you like, and ladle into bowls. - Top with the vegetables and your choice of green onion, sesame seeds, peanuts, coriander, sriracha, and a lime wedge. *Tip: No pressure cooker? Simmer the rice, covered, in the broth for about an hour, stirring occasionally.* Per serving: protein 19g · carbohydrates 47g · fat 15g · 377 kcal Highlights: 10g fibre, 6mg iron and 998mg potassium per serving. ### 81. Banana Mango Vanilla Smoothie Prep 10 min – No cook – Serves 1 **Ingredients** - 2 cups unsweetened soy milk - 1/2 tsp vanilla extract - 2 tbsp peanut butter - 1/2 cup frozen mango, chopped - 1 frozen banana, chopped - 2 tbsp hulled hemp seeds **Method** - Add all ingredients to a blender. - Blend until smooth and creamy. - Pour and enjoy right away. *Tip: Soy milk gives this the biggest protein boost of any smoothie in the book – 40g in one serving.* Per serving: protein 40g · carbohydrates 59g · fat 38g · 705 kcal Highlights: 40g protein and 1,895mg potassium per serving. ### 82. Chickpea Bites with Sweet Mustard Dip Prep 10 min – Cook 24 min – Serves 6 **Ingredients** - 1 ½ cups cooked chickpeas, drained (reserve the liquid) - 1 cup cubed extra-firm tofu - 1 tbsp miso paste - 1/2 cup oat flour - 2 tbsp aquafaba - 1/2 cup almond meal - 3 tbsp sesame seeds - 2 tbsp nutritional yeast - 1/4 tsp smoked paprika - 1/4 tsp salt (optional) - 1 tbsp tahini - 2 tbsp Dijon mustard - 2 tbsp apple cider vinegar - 1-2 tbsp maple syrup or date paste - 1 ½ tsp garlic powder - 1 ½ tsp onion powder - 1/4 tsp smoked paprika - 1/2 cup aquafaba **Method** - Pulse the chickpeas, tofu, and miso in a food processor until crumbly. - Add the oat flour and 2 tbsp aquafaba, and pulse to a textured (not smooth) dough. - In a shallow bowl, mix the almond meal, sesame seeds, nutritional yeast, smoked paprika, and salt for the breading. - Shape the dough into small nugget-sized pieces, dip in the remaining aquafaba, then coat in the breading. - Air fry at 375°F for about 12 minutes, flipping halfway, until golden and crisp. - Whisk the tahini, mustard, vinegar, maple syrup, garlic powder, onion powder, and paprika together for the dressing, and serve alongside. *Tip: No air fryer? Bake at 400°F for about 20 minutes, flipping halfway.* Per serving: protein 16g · carbohydrates 28g · fat 14g · 288 kcal Highlights: 7g fibre and 220mg calcium per serving. ### 83. BBQ Tempeh Collard Wraps Prep 20 min – Cook 20 min – Serves 4 **Ingredients** - 8 oz tempeh, steamed 10-15 min, cut into strips - 3 tbsp tomato paste - 4 tbsp vegan Worcestershire sauce - 1 tbsp apple cider vinegar - 1 tbsp maple syrup or date paste - 1/2 tsp garlic powder - 1/2 tsp smoked paprika - 1/4 tsp onion powder - 1/2 cup silken tofu - 2 tbsp apple cider vinegar - 1 tbsp maple syrup or date paste - 2 tsp brown mustard - 1/4 tsp salt, 1/4 tsp black pepper (optional) - 2 cups shredded red cabbage - 1 cup shredded carrots - 1 cup shredded apple - 1/2 cup slivered almonds or pumpkin seeds - 2 green onions, sliced - 4 large collard leaves - 1 avocado, sliced - Pickled red onion (optional) **Method** - Preheat the oven to 375°F. Whisk the tomato paste, Worcestershire, vinegar, maple syrup, garlic powder, paprika, and onion powder together for the BBQ sauce. - Brush the tempeh strips with the sauce and bake on a lined sheet for 20 minutes, flipping halfway. Reserve extra sauce for assembly. - Blend the silken tofu, vinegar, maple syrup, mustard, salt, and pepper until smooth for the slaw dressing. - Toss the cabbage, carrots, and apple with the dressing, then stir in the almonds and green onion. - Lay out the collard leaves, layer with slaw, tempeh, avocado, and pickled onion, then fold and roll to close. *Tip: Steam the tempeh ahead of time to shave a few minutes off active prep.* Per serving: protein 20g · carbohydrates 36g · fat 20g · 386 kcal Highlights: 11g fibre, 261mg calcium and 1,063mg potassium per serving. ### 84. Buffalo Tofu Wraps with Tzatziki Sauce Prep 20 min – Cook 30 min – Serves 4 **Ingredients** - 14 oz firm tofu, pressed and cut into - 1-inch pieces - 1/2 cup oat flour - 1/2 cup unsweetened plant milk - 1/2 cup almond meal - 1/4 cup cornmeal - 2 tbsp nutritional yeast - 1/4 tsp salt, 1/4 tsp black pepper (optional) - 1/2 cup hot sauce - 2 tbsp maple syrup or date paste - 2 tbsp coriander, chopped (optional) - 1 batch plant-based tzatziki sauce - 8 large lettuce or collard leaves - 1/2 cup sliced red onion - 1/2 cup chopped tomato **Method** - Preheat the oven to 400°F and line a baking sheet with parchment. - Mix the almond meal, cornmeal, nutritional yeast, salt, and pepper in a bowl for the breading. - Whisk the oat flour and plant milk together, then gently toss the tofu pieces to coat. - Roll each piece in the breading, place on the sheet, and bake 30 minutes, flipping halfway. - Stir together the hot sauce, maple syrup, and coriander, then toss the baked tofu through it. - Divide the tofu between the lettuce wraps and top with tzatziki, red onion, and tomato. *Tip: Reheat leftovers in a 400°F oven for about 15 minutes to keep the coating crisp.* Per serving: protein 33g · carbohydrates 40g · fat 20g · 439 kcal Highlights: 33g protein, 555mg calcium and 7.7mg iron per serving. ### 85. Creamy Curry Lentil Lettuce Cups Prep 15 min – No cook – Serves 2 **Ingredients** - 1 ½ cups cooked black lentils, drained and rinsed - 1/2 cup finely diced celery - 1/2 cup halved red grapes - 1/3 cup sliced almonds - 3 green onions, thinly sliced - 1/2 cup vegan mayo - 1 ½ tsp curry powder - 1/4 tsp salt, 1/4 tsp black pepper (optional) - 6-8 butter lettuce leaves **Method** - Combine the lentils, celery, grapes, almonds, and green onions in a large bowl. - Stir the curry powder, salt, and pepper into the vegan mayo. - Fold the dressing into the lentil mixture, then taste and adjust the seasoning. - Spoon about 2 heaping tablespoons of filling into each lettuce leaf and serve. *Tip: No time to make vegan mayo from scratch? A store-bought version works just as well.* Per serving: protein 17g · carbohydrates 32g · fat 21g · 360 kcal Highlights: 12g fibre, 210mg calcium and 5.1mg iron per serving. ### 86. Sheet Pan Roasted Chickpeas, Courgette and Tomatoes with Vegan Feta Prep 5 min – Cook 25 min – Serves 4 **Ingredients** - 1 batch vegan feta (marinated tofu, olives, oregano, lemon) - 15 oz chickpeas, drained and patted dry - 12 oz cherry tomatoes - 2 medium courgettes, quartered - 8 whole garlic cloves (optional) - 1 tsp dried oregano - 2 tsp dried basil - 1 tbsp nutritional yeast - 1 tsp onion powder (optional) - Salt and black pepper, to taste - Fresh herbs, chopped, to taste - Lemon wedges, to serve **Method** - Preheat the oven to 425°F and line a sheet pan with parchment. - Combine the vegan feta with its marinade, chickpeas, tomatoes, courgette, garlic, nutritional yeast, and spices in a large bowl. - Spread in an even layer on the pan and roast 25 minutes, flipping halfway, until the tomatoes and garlic caramelize. - Scatter fresh herbs over the top. - Serve as is, or over grains or pasta, with a lemon wedge. *Tip: Make a double batch of vegan feta – it keeps for a week and works across several recipes.* Per serving: protein 20g · carbohydrates 33g · fat 9g · 278 kcal Highlights: 9g fibre, 328mg calcium and 890mg potassium per serving. ### 87. Super Salad Bowl Prep 15 min – No cook – Serves 2 **Ingredients** - 3 cups chopped kale, stems removed - 1 cup cooked whole grain (quinoa, millet, farro, or rice) - 1 cup thawed edamame - 1/2 cup shredded carrots - 1/2 cup chopped red onion - 4 radishes, sliced - 1 avocado, chopped - 1/4 cup chopped walnuts - 1/4 cup raw sunflower seeds - 1/4 cup dried cranberries - 2 tbsp hemp seeds - 1/4 cup chopped coriander **Method** - Combine all ingredients in a large bowl and toss well. - Divide between two bowls. - Top with a citrus dressing or a squeeze of fresh lemon. *Tip: Sturdy enough to make ahead – the kale holds up well even dressed.* Per serving: protein 27g · carbohydrates 62g · fat 49g · 740 kcal Highlights: 21g fibre and 27g plant protein per serving. ### 88. Blackened Tempeh and Sweet Potato Bowl with Avocado and Kale Prep 15 min – Cook 30 min – Serves 2 **Ingredients** - 8 oz tempeh, sliced into two thick blocks - 2 cups cubed sweet potato - 1 tsp paprika - 1/2 tsp garlic powder - 1/2 tsp onion powder - 1/2 tsp dried oregano - 1/4 tsp cayenne (optional) - ⅛ tsp salt (optional) - 1/2 medium red onion, thinly sliced - 1/2 cup red wine vinegar - 2 tbsp reduced-sodium tamari - 2 cups chopped kale - 1 batch tofu ranch dressing - 1 large avocado, cubed - 2 tbsp sunflower seeds **Method** - Combine the sliced onion with the red wine vinegar and 1/2 a cup of water; let sit to quick-pickle while you cook. - Boil the tempeh and sweet potato together in a pot of water for 10 minutes, until the potato is tender. Drain and set the tempeh aside to cool. - Mix the paprika, garlic powder, onion powder, oregano, cayenne, and salt for the Cajun seasoning. - Slice the cooled tempeh into strips, toss in the seasoning, and bake or pan-sear until browned and crisp, 8-10 minutes. - Toss the sweet potato with the tamari and roast or pan-sear until golden. - Divide the kale, sweet potato, tempeh, avocado, and pickled onion between bowls. Drizzle with tofu ranch and top with sunflower seeds. *Tip: Massage the kale with a little lemon juice first if you prefer it more tender.* Per serving: protein 35g · carbohydrates 66g · fat 34g · 670 kcal Highlights: 16g fibre, 330mg calcium and 2,120mg potassium per serving. ### 89. Creamy Mushroom Soup with Chickpeas and Kale Prep 25 min – Cook 15 min – Serves 4 **Ingredients** - 2 cups diced white onion - 3 cloves garlic, minced - 1 tbsp fresh sage, minced - 1 lb mushrooms, sliced - 2 tbsp sherry or red wine vinegar - ¾ cup cashews, soaked - 1 ½ cups cooked chickpeas, drained - 1 tbsp miso paste - 3 tbsp nutritional yeast - 3 cups vegetable broth - 2 cups chopped kale - Salt and black pepper, to taste - Lemon wedges, to serve **Method** - Sauté the onion in a pot over medium-high heat until translucent, about 3 minutes. - Add the garlic and sage, cooking 30 seconds, then add the mushrooms and cook 5-7 minutes until tender and released of their liquid. - Stir in the vinegar and cook 1 minute more. - Transfer 1/2 the mushroom mixture to a blender with the cashews, chickpeas, miso, nutritional yeast, and broth. Blend until smooth and creamy. - Return the blended mixture to the pot with the remaining mushrooms and the kale. Simmer until the kale wilts. - Season to taste and serve with a lemon wedge. *Tip: For a thinner soup, blend all the mushrooms instead of just 1/2.* Per serving: protein 17g · carbohydrates 39g · fat 15g · 330 kcal Highlights: 10g fibre, 4.4mg iron and 980mg potassium per serving. ### 90. Creamy Sun-Dried Tomato Butter Beans with Spinach Prep 10 min – Cook 15 min – Serves 4 **Ingredients** - 2 tsp avocado oil (optional) - 1 cup diced onion - 2 cups peeled, diced zucchini - 2 cloves garlic, minced - 1 tbsp tomato paste - 1/2 tsp ground turmeric - 1 tsp dried oregano - 1/2 tsp dried basil - 1/2 tsp sweet paprika - 8 oz silken tofu - 1 tbsp miso paste - 3-4 tbsp nutritional yeast - 1/2 cup vegetable broth - 1 ½ cups butter beans, drained - 1/2 cup chopped sun-dried tomatoes - 1 ½ cups chopped spinach - 1/2 tsp maple syrup (optional) - 1/4 tsp crushed red pepper (optional) - 1/2 tbsp fresh lemon juice - 2 tbsp fresh basil, chopped **Method** - Sauté the onion, zucchini, and garlic in the oil over medium- high heat for 5-6 minutes, until soft. - Stir in the tomato paste and spices. - Transfer to a blender with the tofu, miso, nutritional yeast, and broth, and blend until smooth. - Return the sauce to the pan, add the butter beans, sun-dried tomatoes, spinach, and maple syrup, and warm through until the spinach wilts. - Stir in the red pepper flakes, lemon juice, and fresh basil before serving. *Tip: Serve over rice, pasta, or crusty bread to soak up the sauce.* Per serving: protein 20g · carbohydrates 37g · fat 4g · 249 kcal Highlights: 11g fibre, 5.9mg iron and 1,105mg potassium per serving. ### 91. Crispy Tofu Broccoli and Noodle Bowl Prep 20 min – Cook 30 min – Serves 4 **Ingredients** - 14 oz firm tofu, pressed and cubed - 1 tbsp miso paste - 1-2 tbsp chili paste (optional) - 1 tbsp lime zest - 2 tbsp fresh lime juice - 1/4 tsp salt (optional) - 8 oz dry whole-grain noodles (soba, udon, or brown rice) - 3 cups broccoli florets - 3 cups water - 2 tbsp coconut aminos or reduced- sodium tamari - 2 cloves garlic, minced - Sliced green onion, to serve **Method** - Preheat the oven to 400°F and line a baking sheet with parchment. - Whisk the chili paste, lime zest, lime juice, and salt together, then toss the tofu through to coat. - Spread the tofu on the sheet and bake 30 minutes, tossing halfway, until crisp. - Cook the noodles according to package directions, rinse with cold water, and set aside. - Bring the water, miso, and tamari to a simmer in a large pot, whisking until the miso dissolves, then add the broccoli and garlic and cook until just tender, 3-4 minutes. - Divide the noodles and broccoli between bowls, top with the crispy tofu, and garnish with green onion. *Tip: The miso broth doubles as a light dressing – spoon extra over the noodles.* Per serving: protein 22g · carbohydrates 48g · fat 7g · 340 kcal Highlights: 217mg calcium and 22g plant protein per serving. ### 92. Hearty Vegan Jambalaya Prep 30 min – Cook 55 min – Serves 6 **Ingredients** - 1 batch plant-based andouille-style sausage (seasoned tofu and vital wheat gluten) - 2 tsp avocado oil (optional) - 1/2 cup chopped onion - 1/2 cup chopped green bell pepper - 1/2 cup chopped celery - 3 cloves garlic, minced - 2 bay leaves - 1/2 cup chopped tomatoes - 1 ½ cups soaked brown rice - 3 ¼ cups vegetable broth - 2 tsp vegan Worcestershire sauce or coconut aminos - 1/2 tsp dried thyme - 2 tsp paprika - ¾ tsp ground sage - 1/4 tsp cayenne (optional) - 1 ½ tbsp tomato paste - 15 oz kidney beans, drained - 1 tsp garlic powder - 1 tsp onion powder - Salt, to taste (optional) - 2 tsp hot sauce (optional) - 3 tbsp chopped parsley - Sliced green onion, to serve **Method** - Make the sausage: pulse seasoned tofu with vital wheat gluten and spices in a food processor until a firm dough forms, shape into logs, wrap, and steam for 30 minutes. Slice once cooled. - Sauté the onion, bell pepper, and celery in the oil over medium- high heat until softened, about 5 minutes. Add the garlic and bay leaves. - Stir in the tomatoes, rice, broth, Worcestershire, thyme, paprika, sage, cayenne, and tomato paste. Bring to a boil, then reduce to a simmer, cover, and cook 40-45 minutes until the rice is tender. - Stir in the kidney beans, garlic powder, onion powder, salt, and hot sauce, and cook 5 minutes more. - Fold in the sliced sausage and warm through. - Remove the bay leaves, top with parsley and green onion, and serve. *Tip: The sausage component can be made a day ahead to streamline the main cook.* Per serving: protein 33g · carbohydrates 67g · fat 4.3g · 431 kcal Highlights: 10g fibre, 5.8mg iron and 33g plant protein per serving. ### 93. Jamaican Jerk Tofu with Sweet Pineapple Salsa Prep 25 min – Cook 20 min – Serves 2 **Ingredients** - 14 oz extra-firm tofu, pressed and sliced into 6-8 pieces - 1/4 tsp salt (optional) - 1 tsp garlic powder - 1 tsp onion granules - 1 tsp dried oregano - 1/2 tsp smoked paprika - 1/2 tsp allspice - 1/4 tsp black pepper (optional) - ⅛ tsp cayenne (optional) - 1/4 tsp red pepper flakes (optional) - 2 dashes each nutmeg and cinnamon - 1/3 cup vegetable broth - 1 batch sweet pineapple salsa (pineapple, red onion, jalapeño, lime, coriander) **Method** - Preheat the oven to 400°F and line a baking sheet with parchment. - Mix all the jerk spices together in a small bowl, then whisk in the vegetable broth. - Brush the seasoning over both sides of each tofu piece. - Arrange on the sheet and bake 25-30 minutes, flipping halfway. - Top with the pineapple salsa and serve, ideally alongside black beans and rice. *Tip: Make the pineapple salsa while the tofu bakes to save time.* Per serving: protein 36g · carbohydrates 37g · fat 16g · 412 kcal Highlights: 9g fibre and 36g plant protein per serving. ### 94. Spicy Chickpea, Tempeh and Kale Arrabbiata Spaghetti Squash Boats Prep 15 min – Cook 60 min – Serves 4 **Ingredients** - 1 medium spaghetti squash, halved - 2 tsp fennel seeds - 8 oz tempeh, crumbled - 1 cup water - 1/2 tsp garlic powder - 1 ½ tsp dried oregano - 1 tsp smoked paprika - 1/2 tsp onion powder - 1 tsp fresh sage, minced - 1/2 tsp red pepper flakes (optional) - 2 tbsp reduced-sodium tamari - 1 ½ tsp vegan Worcestershire sauce - 1 tbsp maple syrup or date paste - 1 ½ cups cooked chickpeas - 3 cups chopped kale - 25 oz arrabbiata sauce - 2 tbsp minced parsley - Crushed red pepper, to taste (optional) **Method** - Preheat the oven to 400°F. Place the squash cut-side down on a lined sheet and bake 40-50 minutes, until tender. Cool, then scrape the flesh into a bowl; reserve the shells. - While the squash bakes, toast the fennel seeds in a pot over medium heat until fragrant, 1-2 minutes. - Add the tempeh and water, and cook over medium-high heat until the water is absorbed, 3-5 minutes. - Stir in the garlic powder, oregano, paprika, onion powder, sage, and red pepper flakes, and cook 1 minute more, then add the tamari, Worcestershire, and maple syrup. - Fold in the chickpeas, kale, and arrabbiata sauce, and simmer until the kale wilts. - Stir the squash strands into the sauce, or spoon the sauce over squash left in the shells, and top with parsley. *Tip: Roast the squash a day ahead to make this a faster weeknight dinner.* Per serving: protein 21g · carbohydrates 50g · fat 12g · 370 kcal Highlights: 12g fibre, 260mg calcium and 1,270mg potassium per serving. ## Eat to Release Body Fat High-protein, lower-carb recipes to support fat loss while preserving muscle. - Spiced Tofu Scramble - Cucumber, Edamame & Hemp Seed Salad - High-Protein Green Goddess Smoothie - Tofu & Kale Caesar-Style Salad - Easy-Peasy Grilled Tempeh - Tempeh Sausage - Tempeh Bacon - Grilled Tofu - Vegan Feta - Avocado-Cacao Fat Bomb Smoothie - Berry Beauty Smoothie - Peanut Butter Coconut Shake - Matcha Green Energy Smoothie - Cinnamon Roll Breakfast Smoothie - Pumpkin Pie Protein Smoothie - Choco-Almond Dessert Smoothie ### 01. Spiced Tofu Scramble Prep 8 min – Serves 1 **Ingredients** - 200g firm tofu, drained and crumbled - 1 tsp turmeric - 1 tsp cumin - 1/2 tsp garlic powder - 1 tsp nutritional yeast - Handful spinach - 1 tsp olive oil - Salt and black pepper **Method** - Heat olive oil in a pan over medium heat. - Add crumbled tofu, turmeric, cumin, garlic powder, and nutritional yeast. - Cook 5-6 min, stirring occasionally. Add spinach in the last minute. - Season and serve as is, or on a bed of rocket. *Tip: Nutritional yeast adds savoury depth and 8g of protein per 2 tablespoons.* Per serving: protein 26g · carbohydrates 12g · fat 10g · 250 kcal Highlights: High in calcium and folate, light on carbs. ### 02. Cucumber, Edamame & Hemp Seed Salad Prep 5 min – Serves 1 **Ingredients** - 1 large cucumber, diced - 120g frozen edamame, defrosted - 2 tbsp hemp seeds - 1 tbsp rice vinegar - 1 tsp sesame oil - Pinch chilli flakes - Salt and pepper **Method** - Combine cucumber and edamame in a bowl. - Mix vinegar, sesame oil, and chilli flakes to make the dressing. - Pour over salad, sprinkle hemp seeds, season, and toss. *Tip: Hemp seeds offer all nine essential amino acids in one ingredient.* Per serving: protein 22g · carbohydrates 14g · fat 10g · 240 kcal Highlights: Complete plant protein with all nine essential amino acids. ### 03. High-Protein Green Goddess Smoothie Prep 4 min – Serves 1 **Ingredients** - 1 scoop unflavoured or vanilla plant protein powder (pea or hemp) - 1 large handful of kale or spinach - 1/2 an avocado - 200ml unsweetened almond milk - Juice of 1/2 a lemon - 1 tsp matcha powder (optional) - 4-5 ice cubes **Method** - Add all ingredients to a blender. - Blend for 60-90 seconds until completely smooth. - Drink immediately or refrigerate for up to 4 hours. *Tip: Pea protein blends smoothly and has a neutral flavour. Combine with hemp protein for a complete amino acid profile without dairy.* Per serving: protein 28g · carbohydrates 18g · fat 6g · 240 kcal Highlights: Rich in vitamin E and vitamin A. ### 04. Tofu & Kale Caesar-Style Salad Prep 10 min – Serves 1 **Ingredients** - 150g extra-firm tofu, drained and cubed - 2 large handfuls of kale, massaged - 2 tbsp nutritional yeast - 1 tbsp tahini - Juice of 1/2 a lemon - 1 tsp Dijon mustard - 1 small clove garlic or 1/2 tsp garlic paste - 2 tbsp water (to thin dressing) - Salt and pepper **Method** - Pan-fry tofu with a pinch of salt over high heat for 5-6 minutes until golden and crisp on all sides. - Whisk together tahini, lemon juice, mustard, garlic, nutritional yeast, and water to form a dressing. - Toss massaged kale in dressing, top with tofu, season, and serve. *Tip: Massaging kale with a tiny pinch of salt for 60 seconds breaks down its fibres and makes it far more palatable raw.* Per serving: protein 30g · carbohydrates 14g · fat 12g · 290 kcal Highlights: Exceptionally high in vitamin K and vitamin C. ### 05. Easy-Peasy Grilled Tempeh Prep 5 min – Cook 20 min – Serves 2 **Ingredients** - 6 oz tempeh, cut into 4 pieces - 2 cups vegetable broth or water - 4 tbsp coconut aminos or reduced-sodium tamari **Method** - Bring the broth and coconut aminos to a boil in a pan. - Add the tempeh and boil for 10 minutes. - Heat a separate pan over medium heat and sear each side of the tempeh until lightly browned. - Top with your favourite sauce or dressing and serve. *Tip: Simmering the tempeh first mellows any bitterness before grilling.* Per serving: protein 18g · carbohydrates 17g · fat 9g · 204 kcal Highlights: 18g plant protein per serving, and it keeps well for meal prep. ### 06. Tempeh Sausage Prep 10 min – Cook 13 min – Serves 4 **Ingredients** - 2 tsp fennel seeds - 8 oz tempeh, crumbled - 1 cup water - 1/2 tsp garlic powder - 1 ½ tsp dried oregano - 1 tsp smoked paprika - 1/2 tsp onion powder - 1 tsp fresh sage, minced - 1/2 tsp red pepper flakes (optional) - 2 tbsp reduced-sodium tamari - 1 ½ tsp vegan Worcestershire sauce - 1 tbsp maple syrup or date paste - 1 tbsp minced parsley **Method** - Toast the fennel seeds in a pan over medium heat for 1-2 minutes, until fragrant. - Add the tempeh and water, increase heat to medium- high, and cook until the water is absorbed, 3-5 minutes. - Stir in the garlic powder, oregano, paprika, onion powder, sage, and red pepper flakes, and cook 1 minute more. - Whisk the tamari, Worcestershire, and maple syrup together, add to the pan, and cook 3-5 minutes until browned. - Remove from heat and stir in the parsley. *Tip: Use this as a topping for oats, hash, or pasta – it’s endlessly versatile.* Per serving: protein 9g · carbohydrates 10g · fat 5g · 110 kcal Highlights: A make-ahead component: 9g protein per 1/2-cup serving. ### 07. Tempeh Bacon Prep 15 min – Cook 10 min – Serves 4 **Ingredients** - 8 oz tempeh - 2 cloves garlic, minced - 3 tbsp coconut aminos or reduced-sodium tamari - 2 tsp liquid smoke (optional) - 2 tbsp maple syrup - 2 tsp onion powder - 1/4 tsp black pepper (optional) - 2 tbsp vegetable broth **Method** - Steam the tempeh for 15-20 minutes, then let it cool. - Slice into 1/4-inch strips. - Whisk the garlic, coconut aminos, liquid smoke, maple syrup, onion powder, and pepper together for the marinade. - Pour over the tempeh strips and marinate at least 2 hours, or overnight, flipping halfway. - Heat the broth in a pan over medium heat, add the tempeh, and cook 2-3 minutes per side, until browned. *Tip: The longer it marinates, the deeper the flavour – overnight is best.* Per serving: protein 12g · carbohydrates 9g · fat 6g · 126 kcal Highlights: 12g protein per 3-slice serving, and no oil needed to crisp it. ### 08. Grilled Tofu Prep 15 min – Cook 5 min – Serves 4 **Ingredients** - 14 oz firm tofu, pressed and cut into 1-inch cubes - 1 tbsp tahini - 2 tbsp reduced-sodium tamari - 1 tbsp apple cider vinegar - 1 tsp sesame oil (optional) - 1/2 tsp ginger powder - 1/2 tsp garlic powder - 2 tbsp water - 1 tsp gochujang or chili paste (optional) - 2 tsp maple syrup or date paste **Method** - Press the tofu under a weight for 1-2 hours to remove excess water. - Whisk together the tahini, tamari, vinegar, sesame oil, ginger powder, garlic powder, water, gochujang, and maple syrup for the marinade. - Cut the pressed tofu into cubes and place in a shallow dish. - Pour the marinade over, turning to coat, and marinate 4-6 hours or overnight, flipping halfway if possible. - Grill or pan-sear the tofu over medium-high heat until browned on all sides. *Tip: Press the tofu well – it makes a big difference in how much marinade it absorbs.* Per serving: protein 13g · carbohydrates 9g · fat 9g · 156 kcal Highlights: 274mg calcium and 13g protein per serving. ### 09. Vegan Feta Prep 30 min – Cook 20 min – Serves 4 **Ingredients** - 12 oz extra-firm tofu, cut into ½- - ¾-inch cubes - 1 cup water - 1/4 cup red wine vinegar - 2 cloves garlic, sliced - 1/2 tsp salt (optional) - 1 tbsp miso paste - 1 tsp dried oregano - 2 tbsp fresh lemon juice - 1 ½-2 tbsp red wine vinegar - 1/2 tsp maple syrup (optional) - 1/4 to 1/3 cup green or kalamata olives **Method** - Combine the tofu, water, 1/4 cup vinegar, garlic, and salt in a saucepan. Bring to a boil, then reduce to a simmer and cook, uncovered, 15-20 minutes. - Meanwhile, whisk together the miso, oregano, lemon juice, remaining vinegar, and maple syrup in a bowl, then stir in the olives. - Drain the tofu (the garlic is fine to keep) and add it, still warm, to the marinade. - Stir gently to coat, cover, and refrigerate. - Keeps 5-6 days and gets better as it marinates. *Tip: This is used as a component across several other recipes in this book – worth batching.* Per serving: protein 8g · carbohydrates 5g · fat 6g · 110 kcal Highlights: A brine-marinated tofu feta: 8g protein per serving, no dairy. ### 10. Avocado-Cacao Fat Bomb Smoothie Serves 1 – Prep 5 min **Ingredients** - 1 cup unsweetened almond milk - 1/2 avocado - 1 tbsp cacao powder - 1 tbsp almond butter - 1 tsp stevia (optional) - Ice cubes **Method** - Add all ingredients to a blender. - Blend until smooth and creamy. - Pour over ice and serve immediately. *Tip: The avocado is what makes this so thick and rich – don’t skip it.* Per serving: protein 7g · carbohydrates 16g · fat 27g · 305 kcal Highlights: 9g fibre and 480mg calcium per smoothie. ### 11. Berry Beauty Smoothie Serves 1 – Prep 5 min **Ingredients** - 1 cup unsweetened coconut milk (carton, not canned) - 1/2 cup frozen raspberries - 1 scoop unflavoured vegan protein powder - 1 tbsp chia seeds - Monk fruit sweetener, a few drops (optional) **Method** - Add all ingredients to a blender. - Blend until smooth. - Let sit 1-2 minutes so the chia seeds soften slightly, then serve. *Tip: Plant protein powder dissolves best in a room-temperature liquid before you add the frozen fruit and blend.* Per serving: protein 21g · carbohydrates 13g · fat 9g · 205 kcal Highlights: 21g protein, 8g fibre and 420mg calcium per smoothie. ### 12. Peanut Butter Coconut Shake Serves 1 – Prep 5 min **Ingredients** - 1 cup unsweetened almond milk - 2 tbsp natural peanut butter, unsweetened - 1/4 cup coconut cream - 1 scoop vanilla plant protein powder - Ice cubes **Method** - Add all ingredients to a blender. - Blend until thick and creamy. - Add a splash more almond milk if it’s thicker than you’d like. *Tip: Coconut cream (the thick part from a can of coconut milk) is what gives this its milkshake texture.* Per serving: protein 36g · carbohydrates 11g · fat 41g · 540 kcal Highlights: 36g protein and 410mg calcium per shake. ### 13. Matcha Green Energy Smoothie Serves 1 – Prep 5 min **Ingredients** - 1 cup unsweetened almond milk - 1 tsp matcha powder - 1 tbsp MCT oil - 1/2 avocado - 1 scoop unflavoured vegan protein powder **Method** - Add all ingredients to a blender. - Blend until smooth and fully combined. - Serve right away – MCT oil can separate if it sits too long. *Tip: Start with 1 tsp matcha; it’s easy to add more next time but hard to blend out if it’s too strong.* Per serving: protein 21g · carbohydrates 10g · fat 32g · 400 kcal Highlights: 21g protein, 440mg calcium and 580mg potassium per smoothie. ### 14. Cinnamon Roll Breakfast Smoothie Serves 1 – Prep 5 min **Ingredients** - 1 cup unsweetened almond milk - 1 scoop vanilla plant protein powder - 1 tbsp almond butter - 1/2 tsp ground cinnamon - 1/2 tsp vanilla extract - Ice cubes **Method** - Add all ingredients to a blender. - Blend until smooth. - Taste and add a little more cinnamon if you like it stronger. *Tip: A pinch of nutmeg alongside the cinnamon pushes this even closer to actual cinnamon roll flavour.* Per serving: protein 29g · carbohydrates 6g · fat 12g · 252 kcal Highlights: 29g protein at just 6g carbs per smoothie. ### 15. Pumpkin Pie Protein Smoothie Serves 1 – Prep 5 min **Ingredients** - 1 cup unsweetened coconut milk (carton, not canned) - 1/2 cup pumpkin puree - 1 scoop vanilla protein powder - 1/2 tsp pumpkin pie spice - 1 tbsp chia seeds **Method** - Add all ingredients to a blender. - Blend until smooth and creamy. - Let sit briefly to thicken slightly before serving. *Tip: Use plain canned pumpkin, not pumpkin pie filling, which is loaded with added sugar.* Per serving: protein 28g · carbohydrates 18g · fat 9g · 258 kcal Highlights: 28g protein, 8g fibre and 440mg calcium per smoothie. ### 16. Choco-Almond Dessert Smoothie Serves 1 – Prep 5 min **Ingredients** - 1 cup unsweetened almond milk - 2 tbsp almond butter - 1 tbsp cacao powder - 1 tbsp flaxseed meal - Stevia, a few drops (optional) **Method** - Add all ingredients to a blender. - Blend until smooth and thick. - Serve immediately, or chill 10 minutes for a thicker, milkshake-like texture. *Tip: Ground flaxseed (not whole) is what lets this blend fully smooth instead of gritty.* Per serving: protein 10g · carbohydrates 12g · fat 24g · 280 kcal Highlights: 7g fibre and 430mg calcium per smoothie.