Porridge Cake

This Porridge Cake is rich in fibre and delicious. If you want to try something different for breakfast this is for you. This recipes serves 6 portions (roughly!) and it is great for meal prepping.

If you slice it in small rectangle you can make some cereal bars ,perfect to carry out with you on busy morning.

Serve with some fresh milk or yogurt.

Porridge cake

  • Servings: 6
  • Difficulty: easy
  • Rating: ★★★★★
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Ingredients

  • 250g rolled oat
  • 2 Tbsp flaxseeds
  • 1 1/2 apple
  • 400ml milk
  • 1 tsp cinnamon, ground
  • 1/2 tsp nutmeg, ground
  • 1 tsp vanilla extract
  • 70g honey or maple syrup
  • 1/2 tsp lemon juice

Directions

  1. Preheat the oven to 180°C.
  2. Peel and dice the apple. Add them in a bowl and squeeze some lemon juice. Add the spices and stir well.
  3. Add the oats, milk and honey. Mix well.
  4. Line a baking tray and add the mixture. Spread evenly.
  5. Add some blueberries or raspberries or chocolate chips.
  6. Bake for 45 minutes or until golden brown.


Stir-fry noodles with glazed tofu

You must try it – ready in 20 minutes or less! This meal is perfect as a post-workout meal as it provides around 20g of protein and 60g of carbs:
– Tofu is a great plant based source of protein
– Noodles provide you with plenty of carbs
– Veggies provide you with additional carbs, fibre, micronutrients all crucial when we speak about recovery nutrition!

Stir-Fry noodles with glazed tofu

  • Servings: 1
  • Difficulty: easy
  • Rating: ★★★★★
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Ingredients

  • 150g tofu (I used the @cauldronfoods original tofu and it’s my favourite)
  • Egg noodle, 1 nest (around 65g)
  • 1 medium/large courgette
  • 1 medium/large carrot, peeled
  • 1 Tbsp Corn starch
  • 1 Tbsp light soy sauce
  • 1 Tbsp teriyaki sauce
  • 1 Tbsp olive oil or sesame oil
  • fresh grated ginger (1cm or more)
  • To serve:
  • Fresh coriander
  • Chili flakes
  • Nigella seeds or sesame seeds

Directions

  1. Dice the tofu and add it into a bowl with corn starch, mix until the tofu is well coated.
  2. Cut the vegetables using the “julienne” technique (or finely chop them if you don’t have time)
  3. Heat the olive oil in a non sticky pan and add the grated ginger. Stir fry for 1 minutes (be careful not to burn it) then add the vegetables.
  4. Stir fry for 5 minutes and add the soy sauce. Cook until soft but still firm.
  5. Meanwhile cook the noodles accordingly to the pack instructions.
  6. In another non sticky pan add the the tofu (drizzle some olive oil if needed) cook the tofu and once there is a crispy crust add the teriyaki sauce with 1 Tbsp of water. Stir well.
  7. Serve your noodles with the veggies, tofu and fresh coriander. Sprinkle some nigella seeds and chili flakes for extra flavor.


Broccoli and Cannellini beans soup

A vegan heartwarming soup rich in flavor and packed with plant-based protein. I would say it is perfect for vegenuary (and if you are not a broccoli fan).

Broccoli and Cannellini beans soup

  • Difficulty: super easy
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Ingredients


1/2 leek, finely sliced
400g tinned cannellini beans, drained and rinsed
600g broccoli (a big one or two small)
500ml veg stock
2 Tbsp olive oil
1 tsp miso paste
Salt and pepper to season
Chilly flakes (optional)

Directions

  1. Heat 1 Tbsp olive oil in a large pan, add the leek and miso paste. Gently stir fry with a ladle of water.
  2. Chop the broccoli florets and stem (don’t waste it) and add it to the pan with the beans.
  3. Add the stock and mix well. Boil for around 20-30 minutes or until the vegetable is soft.
  4. Once ready, blend with a hand blender until creamy.
  5. I served mine with the remaining olive oil, olive sourdough bread and some roasted broccoli florets and beans.
  6. For the roasted broccoli and beans, simply preheat the oven to 180°C. Add the broccoli florets and beans to a baking tray, season and bake for 15 minutes or until golden brown.


Lentil bolognese

By far, this lentil bolognese is one of my favourites dishes and I make it at least once a week. If you have only 15-20 minutes to prepare your lunch (or dinner) this is the perfect recipe. My suggestion is to use pre-cooked lentils – I used the puy lentils from Merchant gourment and they work perfectly for this recipe. I love their flavour, taste and texture. 

My tip: batch cook it and freeze it!

Head over to my website for the recipe, ingredients and instructions.

Let me know in the comments if you love lentil bolognese as much as I do.

Lentil Bolognese with basil

Lentil bolognese

  • Servings: 2
  • Difficulty: easy
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Credit: fsnutritionist.com

Ingredients

  • 300g pre-cooked lentils
  • 160g pasta
  • 500 ml tomato sauce
  • 1 Tbsp olive oil
  • 2 big carrots, grated or finely minced
  • 2 celery sticks, finely minced
  • 2 leeks or 2 small red onions, finely minced
  • 2 bay leaves
  • fresh basil
  • parmesan or vegan cheese, grated

Directions

  1. Boil a pot of water and cook the pasta according to pack instructions.
  2. In a mixer finely mince the carrot, celery and leeks.
  3. Heat the olive oil in a large pan. Add the vegetables and bay leaves and gently stir fry for a few minutes.
  4. Add the lentils and combine the ingredients. Add the tomato sauce and season with salt and pepper. Cook for at least 15 minutes.
  5. Once the pasta is cooked, combine with the sauce and serve with fresh basil and grated parmesan.


Beans curry

Cannellini beans and courgettes curry

Beans curry

I’ve made these cannellini beans with curry powder on repeat the past week – they are quick (ready in about 10 minutes) and delicious. Plus, it’s a way to introduce more plants into your weekly meals, which means more fibre and a happier gut.

Courgette ricotta fritters

  • Difficulty: super easy
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Ingredients

    Ingredients:
  • 2 courgettes, coarsely shredded
  • 1/2 leek, very thinly sliced
  • 2 medium eggs
  • 1 tsp lemon zest
  • 1 tsp baking powder
  • 95g flour
  • Pinch of salt and pepper

Directions

  1. In a large bowl, combine the courgettes, leek, ricotta, eggs, lemon zest, salt and pepper. Stir well, then stir in the flour mixed with baking powder just until fully incorporated.
  2. Line a large baking sheet with paper towels. In a large pan, heat 1/4 inch of olive oil until shimmering. Add 2 Tbsp of the courgette batter to the hot oil, spreading them to form the fritters.
  3. Fry over moderately high heat, turning once, until browned and crisp, about 3-4 minutes. Drain the fritters on the paper towels and serve right away.
  4. Tip: make them ahead and re-heat in a 180°C oven.

I served mine with brown rice.

Enjoy!


Vegan Meatballs

Vegan Lentils Meatballs

These Vegan Lentils Meatballs are full of flavor thanks to the dried thyme and soy sauce. Without too much prep needed you will have your lunch or dinner sorted – simply add some grains and veggies to your meal.

You can batch cook them and leftovers can be used for your lunchbox the next day.

Vegan meatballs

Vegan lentils meatballs

  • Difficulty: super easy
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Ingredients


* 1 can of green lentils (250g), drained and rinsed
* 1 Tbsp olive oil
* 1/2 large onion or 1/2 leeks
* 1 heaping Tbsp low sodium soy sauce
* 1 1/2 tsp dried thyme
* 1 Tbsp tomatoes purée
To serve:
* Giant wholegrain cous cous (or other grains)
* Mixed stir fry vegetables or a salad
* Datterini tomatoes sauce or standard basil tomatoes sauce
[\recipe-ingredients]

Directions


1. Preheat the oven to 180°C.
In a food processor add the lentils, olive oil, onion or leeks, thyme, pepper, tomatoes purée and the soy sauce. Blend together.
2. If need add 1 or 2 Tbsp water (be careful not to add too much water) and add 2 -4 Tbsp breadcrumbs (again, be careful not too add too much breadcrumbs – the exact quantities will depend on how much water you add and how soft is your dough).
3. Line a baking tray with parchment paper.
4. Scoop out 1 Tbsp of dough and roll into balls and place on the lined tray. You should end up with 12 balls (it depends on their size).
5. Drizzle the balls with some olive oil.
6. Place in the middle of the oven and bake for around 20 minutes.
7. Serve with a cous cous salad and some tomatoes sauce or with a tomato pasta using your vegan meatballs.
[\recipe-directions]
[\recipe]


Chocolate baked Banana Oats

Are you looking for an indulgent and filling breakfast? This is the right recipe for you Baked oats is one of my favourite way to have oats. It requires around 15 minutes and it feels like having a dessert in the morning – Perfect start of the day.

Oats are one of the best foods for breakfast as they are high in fibre. In particular, they contain a fibre called beta-glucan which keeps our blood sugar levels stable and keeps us full for longer throughout the morning. Furthermore, there are studies showing that consuming oats contributes to reducing cholesterol and promotes heart health.

My favourite combination is with banana, blueberries and chocolate – I love the melty square of chocolate on top.

Chocolate baked banana oats

  • Servings: 1
  • Difficulty: easy
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Credit: fsnutritionist.com

Ingredients

  • 45 g rolled oat
  • 150 ml milk (I used soy fortified milk)
  • 1/2 tsp cinnamon
  • 1/2 baking powder
  • 1 big ripe banana
  • fresh/frozen blueberries
  • Dark chocolate (or milk chocolate if you wish)

Directions

  1. Preheat the oven to 180° C.
  2. In a bowl soak the oat in milk and set aside for 10-15 minutes.
  3. Mash 1/2 banana and add it to the soaked oat.
  4. Add the cinnamon and baking powder and mix well.
  5. Pour it all into a ramekin and top with the other half of the banana (sliced) and fresh/frozen blueberries. Sprinkle some cane sugar on top for a caramelized texture.
  6. Bake for 15 minutes and serve with some dark chocolate on top.


Blueberry banana pancakes

This is my go to recipe for pancakes – easy and versatile. You can modify it by using different flour (whole meal, buckwheat), you can add chocolate chips or raspberries instead of blueberries. If you use ripe sweet banana you won’t need to add any extra sweetness, otherwise, you can add some sugar to the dough or drizzle the pancakes with honey/maple syrup.

Blueberry banana pancakesr

  • Servings: 12
  • Difficulty: easy
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Credit: fsnutritionist.com

Ingredients

  • 2 ripe large bananas (with black spots on the skin)
  • 190 ml soy milk
  • 150 g flour (white or buckwheat or whole meal or a mix)
  • 1 1/2 teaspoon baking powder
  • blueberries
  • butter (or coconut butter for a vegan alternative) to grease the pan

Directions

  1. In a bowl mash the bananas with a fork
  2. Add the milk and whisk well
  3. In another bowl sieve the flour with the baking powder and start adding this mix, little by little, to the mashed bananas and milk
  4. Combine well the ingredients
  5. Heat a knob of butter in a pan and pour the mixture.
  6. Add the blueberries on top of the pancakes and when they start bubbling flip them.
  7. Keep going like this and add more butter/coconut butter to the pan if needed.

Toppings: I like serving them with plain yogurt (to add more protein) on the side, extra blueberries and hazelnuts


Vegan burger

Do you struggle to eat more plant based and include more plant based protein in your diet? 

Try this Vegan Burger recipe – it’s a fun way to eat more legumes.

Vegan Burger

  • Servings: 5
  • Difficulty: easy
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Credit: fsnutritionist.com

Ingredients

  • 250g tinned cannellini beans, drained
  • 1 small beetroot, boiled and diced
  • 1/2 a big courgette or 1 small courgette, diced
  • 1/2 red onion, sliced
  • 1/2 tsp smoked paprika
  • 4 tablespoon breadcrumbs
  • olive oil
  • salt
  • pepper

Directions

  1. Preheat the oven at 200°C.
  2. Heat 1/2 tbsp olive oil in a pan and stir-fry the onion until it’s golden brown.
  3. In a mixer add the beans, courgette, beetroot, 1/2 of the caramelized onion, oregano, pinch of salt and pepper and mix together.
  4. Add little by little the bread crumbs to the mixture and mix well with a spoon.
  5. When the mixture is malleable but not too thick it’s time to create your burgers – about the size of your palm.
  6. Drizzle some olive oil on the burgers and bake for around 20/30 min to 200°C.
  7. Now heat the burger bun, add the burger and your favourite sauces and veggies. I chose avocado, vegan mayo, the remaining onions and baby spinaches.


Hummus

A quick and versatile recipe and a source of plant based protein.

Try it spread on a toast, used as a pasta sauce or paired with carrot sticks as a snack.

Chickpeas Hummus

  • Servings: 2
  • Difficulty: easy
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Credit: fsnutritionist.com

Ingredients


1 tin of cooked chickpeas (250g), rinsed
1 tablespoon of tahini
1 teaspoon smoked paprika
3 tablespoons olive oil
1/2 lime or lemon juice
salt
pepper
fresh coriander to garnish
3/4 tbsp water

Directions

  1. In a tall container add the chickpeas, tahini, smoked paprika, olive oil, salt, pepper and lemon juice. With a blender combine all the ingredients together.
  2. Gradually add some water until you obtain a smooth texture.
  3. Add some coriander to finish garnish.
  4. You can add some roasted chickpeas too: Preheat the oven at 180°C and on a baking tray cover with baking paper add some chickpeas and sprinkle with smoked paprika. Roast for 10/15 minutes.

Nutrition

Per Serving: