M E AT Y O U R M AT C H RECIPES GUIDE W W W. H U B B U B . O R G . U K Registered Charity Number 1158700
CHIA SEEDS 6-9 grams protein per 3 T B S P
P O TAT O
8 grams protein per 1 large
HAZELNUTS
ALMONDS
15 grams protein per 64 grams
O AT M E A L
3.5 grams protein per 64 grams
10 grams protein per 64 grams
CHICKPEAS 7.5grams protein per 64 grams
SPIRULINA 1 2 grams protein per 3 T B S P
PLANT PROTEIN
PEAS
4 grams protein per 64 grams
W H E AT BERRIES
4 grams protein per 64 grams
FLAXSEED 6-8grams protein per 3 T B S P
QUINOA
BLACK BEANS
4 grams protein per 64 grams
4 grams protein per 64 grams
ALMOND BUTTER 7 grams protein per 2 T B S P
BLACK EYED PEAS 13.5 grams protein per 64 grams
HEMP SEEDS 10 grams protein per 3 T B S P
EDAMAME
13 grams protein per 64 grams
CONTENTS
PA G E 4
PA G E 1 5
PA G E 3 3
PLANT POWERED B R E A K FA S T S
BITS ON THE SIDE
LIGHT MEALS
PA G E 4 2
PA G E 6 7
PA G E 8 2
MAIN MEALS
SALADS
SWEET PROTEIN T R E AT S
P L A N T P O W E R E D B R E A K FA S T S
4
B R E A K FA S T B A R S 18 SERVINGS Allergens: Contains nuts
INGREDIENTS • 125g coconut flour
METHOD
• 150g porridge oats (rough or jumbo) • 2 scoops Smooth Vanilla or Just Natural Clean Lean Protein powder • ½ tsp bicarbonate of soda • ½ tsp ground cinnamon • 2 tbsp maple syrup • 1 large (or two medium) carrot, grated • 100ml extra virgin olive or coconut oil (warmed till it turns liquid) • 200g chopped nuts • 50g dried chopped apricots • 50g dried cranberries • 1 lemon, zest only
NUTRITION PER PORTION: • Protein: 7g • Fat: 14g • Carbs: 14 g
• Preheat the oven to 180oC/gas 4.
• In a large bowl add the coconut flour, the jumbo oats, protein powder, bicarb and salt. Mix well to distribute evenly and then add the rest of the ingredients and mix again. Check the consistency and add a bit more oil if they look too dry. • Scoop heaped tablespoons of the mixture and press into rounds on an oiled baking sheet aiming for around 12 per tray. You can divide the mixture and freeze the other half if you prefer a smaller batch.
• Bake for 10 mins and the bars are starting to set and go a little brown. If you prefer them crispy, then flip them at this point and bake for another 3-5 mins. If you like them chewy, remove from the oven and after the first 10 mins and leave to cool. • Store in an airtight container and they’ll keep for a week.
Meleni Aldridge BSc Nut Med Dip cPNI Cert LTFHE
CHOC BERRY PROTEIN SMOOTHIE SERVES 1
INGREDIENTS • 150ml coconut milk • 150ml water • 1 tbsp cocoa or cacao powder mixed with a splash of warm water to create a thick paste • 1 tsp honey • 1 tbsp coconut oil • 1 small handful of blueberries • 1 small handful of raspberries • 2 scoops of Rich Chocolate Clean Lean Protein powder
METHOD • Add the ingredients in the order they’re listed to a liquidiser, food processor, Vitamix, NutriBullet or similar. Blend until fully mixed and enjoy!
Meleni Aldridge BSc Nut Med Dip cPNI Cert LTFHE
NUTRITION PER PORTION: • Protein: 26g • Fat: 17g • Carbs: 48g
M Y M O V E R N I G H T O AT M E A L SERVES 4
INGREDIENTS • 1 cup of gluten-free rough or jumbo porridge oats • 2 scoops (25g) Nuzest Clean Lean Protein – choose your flavour
METHOD
• A pinch of sea/Himalayan salt • ½ tsp vanilla extract • 150ml unsweetened almond or coconut milk (or other non-dairy milk of your choice) • 150ml unsweetened apple juice • 1 tsp unsweetened cocoa powder
• In a small bowl, mix all of the ingredients together (except for toppings).
• Divide the mixture between 2 bowls, mugs, or mason jars. Cover and refrigerate overnight (or for at least 2 hours) so the oats soften and absorb the liquid.
• 100g chopped nuts – walnuts, pecans, cashews, macadamia or almond work well, but any nuts will do
• Just before serving, add toppings and enjoy cold, or gently heat in a saucepan for a speedy winter warmer. If you’re heating your oatmeal, then don’t add the toppings until serving.
• Optional toppings: desiccated coconut, grated apple, a sprinkle of dried fruit, berries, a handful of seeds or a spoon of nut butter.
• Cook’s Note: If you find your oatmeal a little dry after soaking, just top up with a little water and remix.
NUTRITION PER PORTION: • Protein: 17g • Fat: 20g • Carbs: 22g
• Serve with some extra non-dairy milk, coconut or Greek yoghurt.
Meleni Aldridge BSc Nut Med Dip cPNI Cert LTFHE
PROTEIN & GREENS SMOOTHIE SERVES 1
INGREDIENTS • 2 dates, pitted • 250ml cold water • 1 small avocado • 1 small banana • 2 kale leaves or a large handful of spinach • 2 scoops Nuzest Just Natural (for a less sweet taste) or Nuzest Smooth Vanilla Clean Lean Protein
NUTRITION PER PORTION: • Protein: 26g • Fat: 15g • Carbs: 72g
METHOD • Soak the dates in 1 cup of water for at least 30 mins or overnight in the fridge is better. • Add the dates along with 250ml of water they were soaked in and all other ingredients to a blender and blend until smooth and creamy. • Adjust to your desired consistency by adding water.
Meleni Aldridge BSc Nut Med Dip cPNI Cert LTFHE
P R O T E I N PA N C A K E S S E R V I N G 6 L A R G E PA N C A K E S SERVES 2
INGREDIENTS • 1 egg, beaten • 2 scoops Nuzest Smooth Vanilla Clean Lean Protein powder • 100g gluten-free self-raising flour • 180ml coconut or almond milk (can be made with dairy as well) • 2 tbsp coconut or raw sugar (optional) • grated rind of 1 lemon or lime • ¼ tsp vanilla extract • Coconut oil (for frying)
NUTRITION PER PORTION: • Protein: 27g • Fat: 48g • Carbs: 60g
METHOD • Add all dry ingredients to a bowl and stir to evenly distribute. Add the egg to the bowl and slowly add the milk so you don’t make the batter too thin.
• Whisk everything until combined and smooth. The batter should be thick, but should easily drop from a spoon. If not, add a little more milk.
• Heat a non-stick pan to medium high with a little coconut oil. Drop large spoonfuls of mixture into the heated frying pan. Cook on one side until bubbles form on the surface of the pancake, then turn and cook the other side for about 1-2 minutes. Drop a little more coconut oil in the pan between each pancake batch. • Serve with wedges of lemon or lime and coconut sugar, or drizzle with a little honey or maple syrup.
Meleni Aldridge BSc Nut Med Dip cPNI Cert LTFHE
BITS ON THE SIDE
15
PA C K A P L A N T P R O T E I N P U N C H WITH THESE SUNDRY SNACK SUGGESTIONS…
• Houmous with vegetable crudites, pitta bread or on the side of anything! • Celery sticks filled with home-made activated (or shop-bought) nut butter or houmous topped with seeds • Mushroom & chestnut paté or rocket & cashew paté on a base such as oatcakes, gluten-free flat breads, ciabatta, sourdough, crispbread etc • Apple or pear ‘sarnies’ – core and slice and spread with nut butter • A handful of activated nuts with a piece of fruit • Any of the protein-rich sweet treats in this booklet
A C T I V AT E D N U T B U T T E R MAKES APPROX. 200G / SERVING SIZE: 3 TBSP Allergens: Contains nuts
METHOD • ‘Activating’ your nuts allows for all the indigestible elements to be removed making this a healthier nut choice.
INGREDIENTS • 400g preferred nuts (raw) - e.g. almond, cashew, pecan, macadamia • 2 tsp sea or Himalayan salt
NUTRITION PER PORTION: • Protein: 21g • Fat: 56g • Carbs: 7g
• Put the nuts in a bowl, cover with filtered or mineral water and add the salt. Soak for 8-12 hours, but please note that cashew nuts only need 2 hours soaking time. Strain and rinse the nuts and discard the soaking water. • Preheat your oven to 100oC. Place the nuts in a single layer on a nonstick baking tray and transfer to the oven. Stir or turn occasionally until they’re completely dry, which will take approximately 45 mins. Keep checking on them so they don’t burn as it happens very fast.
• Leave the nuts to cool and then put them in a food processor and blitz until you make nut butter. You’ll need to scrape the sides of the bowl down frequently. It’ll take around 10-15 mins and you can then experiment with different flavours of nut butter e.g. vanilla, chocolate, cinnamon, coconut etc.
• Cook’s Note: You can also keep the activated nuts whole for snacking, but will need to leave them in the oven slightly longer so that they’re crispier. Try sprinkling with some soya sauce before they go into the oven or experimenting with different herb and spice mixes.
Meleni Aldridge BSc Nut Med Dip cPNI Cert LTFHE
CHIMICHURRI SAUCE SERVES 4
INGREDIENTS • 1 large bunch of curly or flat-leaved parsley • 1 bunch of coriander
METHOD
• 2 red onions, chopped • 3 tbsp chopped fresh oregano • 3 cloves of garlic, peeled • 2 tbsp fresh lime juice • 2 tbsp red wine vinegar • 1/4 tsp sea salt • 1/4 tsp freshly ground black pepper • 1/4 tsp chilli flakes • 120-150ml extra virgin olive oil
NUTRITION PER PORTION: • Protein: 1g • Fat: 24g • Carbs: 5g
• Add all the ingredients, except the olive oil, to a food processor and blend until fully chopped. Slowly stream in the olive oil whilst pulsing the mixture or blending on low. Stop periodically to scrap down the sides if needed.
• Serve over tempeh, charred aubergine or fennel slices, on a baked potato, drizzled into soups or over roasted vegetables. • Cook’s Note: You can have a portion of this anytime to boost your plant protein level. Mix it up with using different leaves e.g. spinach, rocket or coriander.
Meleni Aldridge BSc Nut Med Dip cPNI Cert LTFHE
H E A LT H Y H O M E M A D E H U M M U S SERVES 6 Allergens: Contains sesame
INGREDIENTS • 800g chickpeas (2x 400g cans), drained and rinsed (keep the liquid from the cans)
METHOD
• 4 tbsp tahini
• Put the chickpeas in the food processor and add the tahini, garlic, salt lemon juice and 7 tbsp of the chickpea liquid. Stream in the olive oil with the processor on low. Blitz till fully combined to the desired consistency and season to taste. Serve with an extra drizzle of olive oil, a sprinkle of paprika and some finely chopped parsley.
• 3 garlic cloves, peeled • 1 tsp sea salt • 3 ½ tbsp fresh lemon juice • 6 tbsp extra virgin olive oil
NUTRITION PER PORTION: • Protein: 9g • Fat: 19g • Carbs: 12g
• Cook’s Note: This will keep in an airtight container for 3 days. You can literally have it with just about everything!
Meleni Aldridge BSc Nut Med Dip cPNI Cert LTFHE
MIDDLE EASTERN LENTIL DHAL SERVES 4 Allergens: Contains nuts
INGREDIENTS • 2 onions, chopped • 2 tbsp coconut oil or ghee • 2 tsp Zatar spice • 3 garlic cloves, sliced • 1 tsp paprika • 1 tsp cumin • 1 knob of grated ginger • 2 tbsp tomato puree • 400g red lentils well rinsed • 460ml organic veg stock • 920ml water
METHOD • Add the oil to a large frying pan and heat to a medium heat, then add in the onion. Fry for about 5 minutes until soft and turning transparent. Add in the spices, garlic and ginger, stir for a few minutes. Add in the tomato puree, lentils, vegetable stock and water. Simmer for 40 minutes. Season well. • Serve with a gluten free flatbread or rice, with vegetables or a salad.
• 1 tsp salt • Black pepper to season
NUTRITION PER PORTION: • Protein: 40g • Fat: 27g • Carbs: 63g
Meleni Aldridge BSc Nut Med Dip cPNI Cert LTFHE
MUSHROOM, WALNUT A N D H E R B PAT É SERVES 10
INGREDIENTS
METHOD
• 200g walnut pieces
• Preheat the oven to 180oC. Put the walnuts on a baking sheet and toast in the oven for 4-5 mins until lightly browned. Cool the nuts completely.
• 500g mushrooms, trimmed and quartered • 180g chopped fresh parsley • 180g chopped coriander • 2 garlic cloves, quartered • 25-30 ml Marigold Swiss Herb stock or any stock of your choice (chicken would be better than beef) - this is optional according to your taste • 4 tbsp Engevita nutritional yeast • 3 tbsp extra virgin olive oil • 3 tbsp butter • Salt and pepper to taste
NUTRITION PER PORTION:
• Warm the butter in a frying pan and add the mushrooms with some salt and pepper to taste. Fry on a fairly high heat for 3 mins, stirring from time to time, to brown the butter and sauté the mushrooms. Reduce the heat and simmer till the liquid cooks off and the mushrooms brown. Transfer to a dish and let them cool.
• Once the mushrooms are cooler (can still be slightly warm, just not hot!), transfer to a food processor or use a hand blender. Add the nuts, nutritional yeast flakes, parsley, coriander, garlic with some salt and pepper to taste and blend to a paste consistency. Add the extra virgin olive oil a little at a time and blend. If the paste is too firm for your liking you can add some stock a little at a time and pulse to mix. • Transfer the paté to a dish and cover with clingfilm until served. It will keep in the fridge for 2-3 days.
• Cook’s Note: The mushrooms can be swapped for chestnuts or chickpeas (8g protein per portion) if you prefer, or just want to make variations of this paté to mix things up!
• Protein: 5g • Fat: 22g • Carbs: 2g
Meleni Aldridge BSc Nut Med Dip cPNI Cert LTFHE
N U T ‘ PA R M E S A N ’ SERVING SIZE: 2 TBSP Contains nuts, yeast
METHOD INGREDIENTS • 250g almonds, walnuts or cashews • 60g nutritional yeast (e.g. Engevita yeast flakes from Holland & Barrett) • 1 tsp garlic powder • 1 tsp salt
• Add all the ingredients into a food processor and pulse until it turns into a parmesan-like crumb consistency. • Taste and adjust flavour with more salt and nutritional yeast to your desired flavour. • Store in an air tight container for up to one month in the fridge.
Meleni Aldridge BSc Nut Med Dip cPNI Cert LTFHE
PESTO SAUCE SERVES 2
INGREDIENTS
METHOD
• 50g pine nuts
• Pulse the pine nuts and basil leaves in a food processor until combined. Add the garlic, parmesan and nutritional yeast and continue to pulse. Drizzle in the olive oil in a continuous stream whilst on low. This will help to mix the ingredients and stop them splitting, but you will have to stop and scrape the sides down a few times in the process. Add sufficient oil to reach your desired consistency and season to taste.
• 50g fresh parmesan • 4 tbsp Engevita nutritional yeast • 3 garlic cloves • 2 bags fresh basil leaves • 120ml extra virgin olive oil • Salt and pepper to taste
NUTRITION PER PORTION:
• Serve with oatcakes, sourdough or gluten-free bread. Dollop over a baked potato, on gluten-free pasta or with vegetable crudités. • Cook’s Note: You can have a portion of this anytime to boost your plant protein level. Mix it up with using different leaves e.g. spinach, rocket or coriander.
• Protein: 9g • Fat: 55g • Carbs: 2g
Meleni Aldridge BSc Nut Med Dip cPNI Cert LTFHE
R O C K E T & C A S H E W PAT É SERVES 2
INGREDIENTS • 200g roasted cashews • 4 tbsp Engevita nutritional yeast • 1 garlic clove • 1 bag rocket • 4 tbsp extra virgin olive oil • 2 tbsp lemon/lime juice • Salt and pepper to taste • Some chopped fresh chilli or chilli flakes (optional)
NUTRITION PER PORTION: • Protein: 28g • Fat: 74g • Carbs: 23g
METHOD • Add the cashew nuts, nutritional yeast and garlic to a food processor and pulse gently so that everything is mixed, but the nuts stay chunky. Empty into a bowl and set aside. Then add the olive oil, lemon or lime juice first, then the rocket - pulse to blend well. Mix the rocket mixture into the cashew mixture by hand, season with salt, pepper and the chilli if using. • Serve with oatcakes, sourdough, crispbread or any kind of bread or crackers.
• Cook’s Note: You can have a portion of this with a salad or light bite to increase your protein level. To make this into a pesto sauce, halve the amount of cashews to 100g.
Meleni Aldridge BSc Nut Med Dip cPNI Cert LTFHE
LIGHT MEALS
33
AVOCADO & TEMPEH LETTUCE WRAPS SERVES 4 Allergens: Contains nuts
INGREDIENTS • 1 tbsp coconut or avocado oil • 1 200g pack of tempeh, crumbled (can use tofu, but smoked will be tastier) • 2 tbsp hoisin or oyster sauce • 1 tbsp lime juice • 1 large avocado, cubed • 100g diced cucumber • 4 tbsp chopped roasted cashews • 4 tbsp chopped mint leaves • 8 little gem lettuce leaves • ½ a fresh chilli finely diced (optional)
METHOD • Heat the oil in a skillet over medium-high heat. Add the tempeh and cook, stirring often, until lightly browned, which will take about 3-5 minutes. • Stir in the hoisin or oyster sauce and lime juice; remove from heat.
• Divide the tempeh, avocado, cucumber, cashews, mint leaves and chilli into 8 lettuce leaves.
• Soya, sweet or hot chili sauce for serving.
• Serve with soya and sweet or hot chilli dipping sauces.
NUTRITION PER PORTION:
Meleni Aldridge BSc Nut Med Dip cPNI Cert LTFHE
• Protein: 14g • Fat: 20g • Carbs: 8g
SAVOURY BHAJI BITES SERVES 4 (AS A LIGHT BITE WITH A SALAD)
INGREDIENTS • Coconut oil for frying • 115g gram flour (chickpea flour, easily available) • 1 scoop Just Natural Clean Lean Protein powder • 1 tsp baking powder • 1 tsp ground cumin • 1.5 tsp ground coriander • 2 tsp ground turmeric • 150-200 ml cold water • 1 medium onion, finely sliced • or 50g defrosted frozen peas • or 1 small courgette, topped and tailed and grated
NUTRITION PER PORTION: • Protein: 16g • Fat: 4g • Carbs: 28g
METHOD • Mix the gram flour, protein powder, baking powder and spices in a bowl and slowly add the water whilst mixing well to form a batter. The batter should be a double cream consistency, so stop adding water once this has been reached. • Add your chopped veg and mix well.
• Heat a little coconut oil in a non-stick frying pan over a medium heat and add a spoonful of the mixture. Like pancakes, allow to cook on one side till golden, flip and cook the other side. • Leave to drain on kitchen paper.
• Cook’s Note: You can make as many vegetable flavour variations as you like. They keep well in the fridge and can also be frozen. Once defrosted, they’ll benefit from a quick refresh in a warm frying pan before serving.
Meleni Aldridge BSc Nut Med Dip cPNI Cert LTFHE
TEMPEH CHOWDER SERVES 4 Allergens: Contains celery, (butter)
INGREDIENTS • 1 tbsp coconut oil, ghee or butter • 1 large or 2 small, finely chopped leeks • 1 finely chopped onion
METHOD
• 2 finely chopped carrots • 2 sticks celery, finely chopped (keep your celery tops!) • 3 cups vegetable stock or Marigold Swiss Herb stock • 4 tbsp finely chopped fresh parsley • 2 tbsp finely chopped chives, or extra parsley • 1 bay leaf • 1 clove • 200g tempeh, cubed (you can also use tofu) • Salt and pepper to taste • A pinch of kelp/seaweed powder if you have it
NUTRITION PER PORTION: • Protein: 28g • Fat: 27g • Carbs: 12g
• Chop all your vegetables and crush the garlic.
• Sauté the leeks, onions and garlic in the oil on a low heat. Add the carrots and celery and sauté for 5 minutes. • Add the vegetable stock, cover and simmer to soften the vegetables, but not overcook. • Add the chopped parsley, chives, bay leaf, clove and cubed tempeh. Simmer for a further 5 minutes till the tempeh is hot. • Add the pinch of kelp powder and remove the bay leaf.
• Taste and add salt and pepper as necessary. Serve with fresh chives on the top.
• Cook’s Note:This is a really lovely chowder base that will work equally well with white fish instead of tempeh.
Meleni Aldridge BSc Nut Med Dip cPNI Cert LTFHE
V E G G I E M E AT ( L E S S ) B A L L S SERVES 6 Allergens: Contains celery
INGREDIENTS
METHOD
• 3 tbsp extra virgin olive oil • 2 sticks celery, chopped finely • 1 red onion, chopped finely • 50g sundried tomatoes • 400g chickpeas, drained and well rinsed • 250g cooked or tinned chestnuts • 100g pine nuts • 210ml red wine • 2 tsp thyme (fresh is preferable, increase to 3 tsp) • 2 tsp rosemary (fresh is preferable, increase to 3 tsp) • Salt and pepper to taste
NUTRITION PER PORTION:
• Heat the 2 tbsp olive oil in frying pan and sweat the chopped onion and celery with some salt and pepper to taste. Fry for 4-5 mins until softened and a little transparent, but with some crunch left. • Place the sundried tomatoes in a bowl and submerge in boiling water for 10-15 mins until plump and rehydrated – drain and cut into small pieces. • In a food processor, blitz the wine, herbs, chickpeas, chestnuts and pine nuts with 2 tbsp extra virgin olive oil and blend to a rough consistency.
• Here you can either remove and mix with the onions and celery by hand for a rougher textured meat(less) ball or add the onion and celery mixture to the food processor/blender and pulse till mixed. The latter giving you a much smoother texture. • Spoon the mixture into your clean hands and roll into balls. The Veggie Meat(less) Balls can be placed on a non-stick tray and baked in the oven at 180oC for 25-30 mins, or shallow or deep fried till golden. • Cook’s Note: If your mixture is a little too wet to roll into balls, add some breadcrumbs or cornflour.
• Protein: 9g • Fat: 30g • Carbs: 30g
Meleni Aldridge BSc Nut Med Dip cPNI Cert LTFHE
MAIN MEALS
42
ALMOND AND SESAME NUT ROAST WITH ONION GRAVY SERVES 6 Allergens: Contains dairy, nuts, eggs and mustard
INGREDIENTS N U T R O A S T: • 2 tbsp extra virgin olive or coconut oil • 1 large onion finely chopped • ¼ cup risotto rice • 1 ¼ cups vegetable stock • 1 large carrot grated • 1 large leek trimmed and finely chopped • 2 tsp toasted sesame seeds • ¾ cup toasted almonds roughly chopped • ½ cup ground almonds • 1 cup mature cheddar cheese grated • 2 eggs beaten • 1 tsp fresh rosemary finely chopped • 1 tsp fresh oregano finely chopped • 1 tsp fresh thyme finely chopped (Can substitute for 3 tsp dried Italian herbs, but if necessary) • 1 tsp salt • ½ tsp ground black pepper
O N I O N G R A V Y: • 1 large onion • 1 ¼ cups vegetable stock • ½ - 1 tablespoon Worcestershire sauce • 1 tsp mustard powder • 2 tablespoons butter • 1 tablespoon cornflour to thicken
METHOD • Heat oil in a large pan and fry the onion gently for 2-3 minutes. Add the risotto rice and cook slowly for 5-6 minutes stirring frequently. Add the vegetable stock bring to a boil and then simmer for about 15 minutes or until the rice is tender. Add extra water as necessary. • Remove from the heat and transfer to a large mixing bowl. Add the carrot, leek, sesame seeds, almonds, cheese, eggs and herbs to the mixture. Mix well and season with salt and pepper. • Transfer the mixture to a greased loaf tin, taking care to level the top. Bake in a preheated oven at 180oC for about 1 hour until set and firm. The loaf should be browned and crispy on the top, but take care not to burn. Leave to cool in the pan for 10 minutes before turning out onto a serving dish • Make the gravy by sautéing the chopped onions in the butter until properly cooked and browned on the edges to caramelise. Sprinkle on the cornflour and stir until dissolved. Sprinkle on the mustard powder until dissolved. Then add the stock a little at a time, stirring continuously. Bring to boil stirring constantly until thickened and blended. Season to taste with salt and pepper. • Turn out the nut roast, slice and pour over with the onion gravy. Garnish with some fresh, chopped herbs.
• Salt and pepper to taste
NUTRITION PER PORTION: • Protein: 24g • Fat: 44g • Carbs: 20g
Meleni Aldridge BSc Nut Med Dip cPNI Cert LTFHE
HIGH PROTEIN VEGGIE C O T TA G E P I E SERVES 6 Allergens: Contains dairy and egg
INGREDIENTS • Extra virgin olive or coconut oil for the baking tray/dish
METHOD • Preheat oven to 180oC.
• 500g sweet potatoes, peeled and chopped • 250g redskin potatoes, scrubbed and chopped • 180g brown lentils, rinsed thoroughly • 3 large crowns broccoli with stalks and florets • 180g cottage cheese • 1 egg, lightly beaten • 2 tbsp coconut oil • 4 tbsp Engevita nutritional yeast • 2 tbsp butter • 1 large onion, chopped • 2 large carrots, peeled and chopped • 6 stalks celery, trimmed and finely chopped • 120g frozen green peas • 300ml Passata • 2 tbsp tomato purée • ½ tsp sea salt (or to taste) • 2 tsp fresh thyme, chopped (can use dried herbs if necessary) • 2 tsp fresh sage, chopped (can use dried herbs if necessary) • Fresh ground black pepper, to taste
NUTRITION PER PORTION:
• Oil a 20cm x 20cm baking tray or suitable baking dish with olive or coconut oil. Set aside.
• Chop the florets out of the broccoli crowns and the stalks into small 1cm pieces. Chop the carrots and celery ready to use. Fill 2 large saucepans halfway with water and bring to the boil. Add sweet potatoes and redskins to 1 saucepan. Cover, reduce heat, simmer and continue boiling the potatoes until soft and ready to mash. • Add the lentils to the second saucepan and turn down to simmer for 20 mins. Add the broccoli to the lentils and simmer for a further 5 minutes. Drain, rinse and set aside.
• Meanwhile, drain potatoes, return to saucepan and add cottage cheese and butter. Stir in the beaten egg and use a potato masher to mash until smooth. • In a large frying pan, heat the oil. Add the onion, carrots and celery and cook for 5 minutes, stirring occasionally. Stir in the salt, thyme and sage and cook for a further 2 minutes. • Remove from heat and stir in lentil mixture and add the peas, the nutritional yeast, Passata and tomato purée. Season with pepper.
• Spoon the mixture into a baking dish, spreading evenly over bottom. Smooth the mashed potato mixture over top and smooth with back of spoon until level.
• Bake for 40-45 minutes, until edges of crust begin to turn light brown and the sauce starts to bubble up round the edges.
• Protein: 21g • Fat: 13g • Carbs: 51g
Meleni Aldridge BSc Nut Med Dip cPNI Cert LTFHE
RICH CHESTNUT AND MUSHROOM BOURGUIGNON SERVES 6 Allergens: Contains nuts
INGREDIENTS • 2 tbsp extra virgin olive oil • 2 onions • 15 Chantenay carrots or 5 large carrots sliced in medium thickness rounds • 2 tsp chopped garlic / garlic purée • 400 g brown chestnut mushrooms • 200 g button mushrooms • 400g borlotti beans (drained and well rinsed) • 200g peeled and cooked chestnuts • 2 ½ tbsp gluten-free flour • 4 tbsp Engevita nutritional yeast flakes • 300 ml red wine (can be replaced with tomato Passata) • 150 - 200 ml boiling water • 2 tsp vegetable stock powder • 2 tbsp tomato purée • Salt and black pepper to taste • 2 large handfuls fresh curly parsley
NUTRITION PER PORTION: • Protein: 14g • Fat: 12g • Carbs: 33g
METHOD • Heat the oil in a large frying pan or casserole. Peel and chop the onions and add to the pan with the garlic. Trim and halve the carrots lengthways (quarter if large Chantenays) and add to the pan. Clean and cut the chestnut mushrooms into quarters and clean the button mushrooms. Add to the pan and cook for 2 minutes. • Sprinkle the flour onto the mushrooms and onions and stir in until dissolved, add the red wine or Passata, chestnuts and the borlotti beans. Bring to a vigorous boil for a minute, then add the water (start with 150ml), stock powder and tomato purée. Cook over a medium to high heat until a thick, glossy sauce has formed, the mushrooms are just cooked through but not too soft and the chestnuts and beans are hot. • Add the nutritional yeast flakes.
• You may need to add water at this stage if you find the sauce too thick. Taste and add salt and black pepper as necessary. Roughly chop the parsley and stir two thirds through the bourguignon, then plate up and sprinkle over the remaining parsley. • Serve with creamy mash and green vegetables.
• Cook’s Note: Make sure your creamy mash has a good dollop of butter, cream or olive oil to increase the healthy fats in this dish. Meleni Aldridge BSc Nut Med Dip cPNI Cert LTFHE
GREEN & ‘BEAN’ CURRY SERVES 6
METHOD INGREDIENTS • 2 x white or brown onions • 400 g chickpeas (1 can) • 250 g cooked puy lentils • 250 g yellow split peas, soaked for 20 mins and well rinsed • 200 g frozen spinach • 250 g green French beans, topped and tailed and cut roughly into 2-5 cm lengths • 283 g jar of Madras Curry Paste (or flavour of your choice) • 4 tbsp coconut oil or ghee • 2 x cloves garlic, crushed • 1 x small can coconut cream (drain off the liquid) • 2 tbsp finely chopped coriander (garnish)
NUTRITION PER PORTION: • Protein: 22g • Fat: 22g • Carbs: 53g
• Sweat the chopped onions over a low heat in a frying pan with the coconut oil.
• Add half to ¾ of the jar of curry paste once the onions are soft and almost transparent (you may need to add more according to taste). Continue to stir and fry on a very low heat for a few mins until completely mixed.
• Add the chickpeas and the rinsed yellow split peas with a small amount of water, continue stirring over a low heat for 10-15 mins. • Add the puy lentils and increase the heat gradually to allow the flavour in the spices come out and infuse the plant protein. Increase the water content gradually to avoid flooding the flavour and allow it to develop slowly.
• Bring to the boil having increased the heat gradually and as soon as it reaches boiling point, reduce to a low simmer for 20 mins. Add the French beans and simmer for another 15-20 mins before adding the frozen spinach. • Turn up the heat to just below boiling and reduce to a simmer for another 10 mins. In the last 3 mins of cooking, add the cloves of crushed garlic to the curry. • Turn the heat off and just before serving add the coconut cream (without the liquid) and finely chopped coriander. Roughly stir through and serve. • Cook’s Tip: Adjust your cooking time accordingly before you add the green beans to ensure the yellow split peas and puy lentils are soft enough. You can also make the curry the day before and allow the flavours to develop fully in the fridge overnight.
Meleni Aldridge BSc Nut Med Dip cPNI Cert LTFHE
T O A S T E D P E A R L B A R L E Y R I B O L L I TA 3 O F Y O U R 5 A D AY
INGREDIENTS • 40ml rapeseed oil • 200g onions, finely chopped • 6 garlic cloves, crushed • 10g chilli flakes • 500g chopped tomatoes, canned • 60ml white wine vinegar
METHOD
• 200g carrots, chopped • 150g celery, chopped • 300g chestnut mushrooms, chopped • 1.5ltr water • 5g salt • 10g cracked black pepper • 400g pearl barley (1kg cooked weight) • 300g canned cannellini beans, drained and rinsed • 100g baby spinach • 300g parmesan shavings
• Pre-heat the oven to 180°C
• Heat 40ml of rapeseed oil in a large high-sided pan, gently fry the onions, garlic, chilli flakes, chopped tomatoes and white wine vinegar • Cook for 7 minutes, stirring often until tomatoes are caramelized and deep red
• Add the carrots, celery, and mushrooms to the pan, cook for a further 8 minutes until browned • Pour in the water, season with salt and pepper, allow to simmer for 15minutes
• Dry roast the pearl barley in the oven for 8 minutes
• Remove from the oven and cook in boiling water for 15 minutes
NUTRITION PER PORTION: • Energy: 1513kj/362kcal • Fat: 13.1g • Saturates: 5.7g • Carbohydrates: 38.3g • Sugars: 5.3g • Protein: 23.1g • Salt: 1.32g
• Stir the cannellini beans, spinach and pearl barley through the sauce • In a bowl, simply serve 350g per portion and finish with 30g of shaved parmesan
THREE BEAN MEXICAN CHILLI W I T H S W E E T P O TAT O W E D G E S L O W I N S AT U R AT E D F AT
INGREDIENTS • 1.2kg sweet potato,
• 8g smoked paprika
• washed & cut into wedges
• 3g salt
• 50ml rapeseed oil
• 800g chopped tomatoes,
• 300g onion, finely sliced
• canned
• 10g garlic, crushed
• 240g red pepper, chopped
• 240g carrots, peeled & diced
• 15g Cajun spice
• 64g celery, diced
• 400g kidney beans,
• 24g fresh red chilli,
• canned & drained
• finely sliced
• 400g black beans,
• 30g tomato purée
• canned & drained
• 8g ground cumin
• 400g borlottii beans,
• 8g ground coriander
• canned & drained
• 1 bay leaf
• 140g fresh coriander, chopped
• 1 cinnamon stick
NUTRITION PER PORTION: • Energy: 1566kj/372kcal • Fat: 7.9g • Saturates: 0.7g • Carbohydrates: 64.3g • Sugars: 19.2g • Protein: 13.5g • Salt: 1.8g
METHOD • Pre-heat the oven to 180°C
• Parboil the sweet potato for 5 minutes, then drain
• Heat 30ml of the oil in a heavy-based pan and gently fry the onion, garlic, carrots, celery and chilli • Add the tomato purée, cumin, coriander, bay leaf, cinnamon stick, smoked paprika and salt • Stir and cook for a couple of minutes then add the chopped tomatoes and pepper
• Bring the pan to a simmer, cover and leave to cook for 10-20 minutes stirring occasionally
• Add 20ml of oil to a large tray, add the sweet potato and sprinkle over the Cajun spice • Roast in the oven for 30-40 minutes, turning occasionally
• Add all of the beans to the pan and cook for a further 10-15 minutes
• Serve 150g of the wedges with 330g of the chilli, sprinkled with fresh coriander
W H O L E W H E AT P E N N E PA S TA WITH ROASTED RED PEPPER PESTO L O W I N S AT U R AT E D F AT
INGREDIENTS • 150g blanched peanuts • 10g garlic • 100g parmesan cheese • 2g cracked black pepper • 240g fresh parsley • 580g roasted red pepper • 40ml rapeseed oil
METHOD
• For the penne: • 280g red pepper, de-seeded • 280g yellow pepper, de-seeded • 200g courgette • 260g aubergine • 30ml rapeseed oil • 4g salt • 2g cracked pepper • 800g whole wheat penne • 20g rocket, picked • To garnish: 10g fresh basil, chopped
NUTRITION PER PORTION: • Energy: 2116kj/507kcal • Fat: 19.4g • Saturates: 3.8g • Carbohydrates: 61.5g • Sugars: 9.0g • Protein: 19.7g • Salt: 0.9g
• Place the peanuts, garlic, parmesan, pepper, parsley, roasted red pepper and oil in a food processor and blitz to a paste • Quarter the peppers, slice the courgettes on an angle and slice the aubergines
• Coat the vegetables in oil, salt and pepper
• Place the vegetables on a hot griddle pan and cook until bar marked • Cook the penne in a pan of boiling water for 6 minutes, then drain • Cut the cooled vegetables into square pieces
• Return the cooked pasta to the pan, add the chargrilled vegetables, red pepper pesto and rocket • Stir and gently heat to warm through
• Serve 325g per portion, topped with basil
I TA L I A N PA S TA A N D B E A N S W I T H C A S H E W PA R M E S A N SERVES 2
INGREDIENTS
METHOD
• 230 grams cooked, drained and rinsed cannellini beans
• Bring a pan of water to the boil with a pinch of salt.
• 225 grams organic baby plum or pomodorino tomatoes cut in half • 200 grams gluten free pasta (100 grams per person) • 100 grams spinach • 1/2 aubergine, chopped into small cubes • 1 garlic clove finely chopped • 1 handful of fresh basil torn (save a few leaves to garnish) • 1 tablespoon of avocado or coconut oil • 1 tablespoon extra virgin olive oil • 1 tablespoon of balsamic vinegar • 1 vegetable stock cube • Salt and pepper
NUTRITION PER PORTION:
• Heat up a frying pan on a medium heat with the avocado or coconut oil and add the finely chopped garlic and cubed aubergine, and sauté for a couple of minutes until the aubergine softens. • Now add the chopped tomatoes, fresh basil, crush and sprinkle the vegetable stock cube and the balsamic vinegar, leave to simmer on a low heat, adding pepper, taste before adding more salt as the vegetable stock cube will have seasoned the sauce enough.
• While the sauce is simmering, add the pasta to the boiling water and simmer until cooked al dente.
• Now add the cannellini beans and spinach to the sauce and stir through, wilting the spinach and heating the beans through, only a couple of minutes needed this avoids the beans breaking up through over cooking, if the sauce looks a bit too thick then a little water to loosen it up.
• Once the pasta is cooked, drain and add the pasta to the sauce along with the extra virgin olive oil and stir through, then serve topped with the cashew parmesan and garnished with a few basil leaves.
• Calories: 532 kcal • Protein: 35 grams • Carbs: 65 grams • Fats:13 grams
Adam Stansbury aka The Plant Powered PT
CASHEW PA R M E S A N INGREDIENTS • 30 grams cashew nuts
• 10 grams nutritional yeast flakes (with added B12 preferably) • Pinch of salt and pepper
METHOD • Add all the ingredients to a food processor, blender or spice grinder until coarsely ground Adam Stansbury aka The Plant Powered PT
MEXICAN BLACK BEAN CHILLI WITH C U C U M B E R R A I TA SERVES 2
INGREDIENTS • 225 grams organic fresh chopped tomatoes • 230 grams cooked, drained and rinsed black beans • 125 grams wild, brown or white basmati rice • 100 grams organic tinned sweetcorn • 1 red pepper sliced • 1 white onion sliced • 1 little gem lettuce sliced • 1fresh lime • 1 handful of fresh coriander chopped (save a few leaves to garnish) • 1 vegetables stock cube • 1 teaspoon smoked paprika • 1 tablespoon of avocado or coconut oil • 1 garlic clove chopped
METHOD • Add the rice to a pan and cook as per instructions on the packet. Wild or brown rice are great but do take much longer, white basmati is much quicker for the timings of this dish. • Heat up a pan on a medium heat with the avocado or coconut oil and add the sliced onion and red pepper, add 100 milliliters of water and put the lid onto the pan and allow them to soften and to go translucent.
• Add the chopped tomatoes, paprika, cayenne pepper, garlic, stock cube, juice of half the lime and the coriander and turn onto a low heat, allowing it to simmer and develop all the flavours, be wary of adding any more salt due to the stock cube, wait until the end to taste. • Once the rice is cooked, add the black beans and sweetcorn to the chilli and heat through for a minute, line a bowl with the chopped lettuce, serve the rice in the middle with the chilli, and a couple of generous dollops of the cucumber raita, squeeze the rest of the lime over the dish and garnish with some coriander leaves.
• ½ teaspoon cayenne pepper Adam Stansbury aka The Plant Powered PT
CUCUMBER R A I TA INGREDIENTS • 150 grams of organic cucumber grated coarsley
• 150 grams of coconut or non dairy plain yoghurt • 2 sprigs of fresh mint leaves finely chopped • ½ fresh lemon juice
• Pinch salt
METHOD • Grate the cucumber coarsely into a bowl and get rid of the excess water. • Add the rest of the ingredients into the bowl and mix well • Add a pinch of salt to taste, just before serving Adam Stansbury aka The Plant Powered PT
T H A I G R E E N V E G E TA B L E C U R R Y WITH CAULIFLOWER RICE SERVES 2
INGREDIENTS
METHOD
V E G E TA B L E S T O C K
• Pour 200 milliliters of boiling water into a measuring jug with the stock cube and the finely chopped nori sheet, and put to one side.
• 200 milliliters of water • 1 vegetable stock cube • ½ finely chopped nori sheet or dried sea vegetable • 200 grams coconut cream (from the top of a tin of coconut milk) • 150 grams broccoli • 150 grams edamame beans fresh or frozen • 30 grams chopped cashew nuts • 60 grams thai green curry paste • 4 baby corn sliced in half • 4 spring onions • 1 sweet pointed red pepper chopped • 1 handful of chopped coriander • 1 thumb sized piece of ginger finely sliced into match sticks • 1 clove garlic chopped • 1 tablespoon of avocado or coconut oil
• Heat up a pan over a medium heat with the avocado or coconut oil and add the curry paste and ginger for a few seconds to let the aromas release, then add the garlic, spring onions, baby corn, broccoli, sweet red pepper and sauté for a minute. • Then add the vegetable stock, coconut cream, chopped coriander, half the lime juice and simmer for 5-10 minutes.
• To make the cauliflower rice, first take off the leaves, stalk, and cut into pieces. Then add to a food processor and pulse it until it’s a rice like texture.
• Put in 1 tablespoon of oil into a hot pan and put in the rice, then add a pinch of salt and fry for 5 minutes, keep stirring so that the majority of the water evaporates and the rice starts to brown slightly, then remove from the heat. • Add the edamame beans to the curry and heat for a couple of minutes until cooked. • Serve the cauliflower rice with the curry, top with sesame oil, the chopped cashews, a few coriander leaves and a squeeze of lime.
• 1 tablespoon sesame oil • ½ fresh lime juice CAULIFLOWER RICE • 1 cauliflower • 1 tablespoon of avocado or coconut oil • 1 pinch of salt 2
Adam Stansbury aka The Plant Powered PT
TEMPEH KIDNEY BEAN BURGERS AND SIMPLE SALAD SERVES 6
INGREDIENTS
METHOD
• 1 packs of tempeh, cut into small cubes
• Heat the avocado or coconut oil in a large frying pan over medium heat. Add the sliced white onion, thyme and oyster mushrooms, while they are softening for a minute, slice the tempeh then add to the pan and cook for about 3 minutes. Stir in the beans, garlic, and nutritional yeast. Cook for 2 more minutes. Stir in the tamari and smoked paprika. Remove from the heat to cool slightly.
• 230 grams kidney beans, drained and rinsed well, divided into 2 • 100 grams oyster mushrooms chopped • 60 grams gluten free breadcrumbs • 4 garlic cloves, crushed or finely chopped • 2 tablespoons nutritional yeast • 2 tablespoons tamari or gluten free soy sauce • 2 tablespoon avocado or coconut oil • 2 teaspoon smoked paprika • 2 teaspoon dried thyme • 1 white onion, halved and sliced • Salt and pepper to season SIMPLE SALAD • 4 large tomatoes chopped
• Put the gluten free bread into a food processor and blend until you have a bread crumb • Add the tempeh/bean mixture to the food processor and blend on pulse until you have a coarse mixture. Taste and adjust seasoning with salt and black pepper.
• Form the mixture into 6 patties, making sure they are not too thick, so they cook evenly. Cook the burgers in a lightly oiled flat pan over medium heat until golden and heated through, about 3 minutes per side. • In a large bowl mix the spinach, rocket, and sprouts then scatter the chopped tomatoes and cucumber over the top, sprinkle with salad seeds and drizzle with olive oil, a generous squeeze of lemon juice, salt and pepper.
• 1 cucumber chopped • 1 pack organic baby leaf spinach • 1 pack organic rocket • 1 pack alfalfa, broccoli or other sprouts • Salad seeds DRESSING • Extra virgin olive oil • Fresh lemon juice • Salt and pepper
Adam Stansbury aka The Plant Powered PT
SALADS
67
AUBERGINE & CHICKPEA SALAD SERVES 2
METHOD INGREDIENTS • 1 medium to large aubergine • 1 lemon • 400g chickpeas, drained and well rinsed • 1 clove garlic • 1 tsp paprika, smoked if you have it • 2 tsp ground cumin • 2 large handfuls rocket • 2 large handfuls spinach • Salt and pepper to taste
NUTRITION PER PORTION: • Protein: 19g • Fat: 7g
• Heat a large, dry frying pan over a high heat till smoking hot. Thinly slice the aubergine into rounds and place in a single layer in the hot frying pan – do not use oil! Season with salt and pepper and cook for 5 mins, turning once till lightly charred on both sides. Arrange on a large plate to form your salad base. • Grate the zest from your lemon, set aside. Juice your lemon and set the juice aside.
• Place the chickpeas in a pan with just enough water to cover them, bring to the boil and then simmer for 5 mins. Drain and return the chickpeas to the pan. Add the crushed garlic, paprika, ground cumin, half the lemon zest and 1 tbsp lemon juice to the chickpeas and sizzle for 1 minute. • Remove 2 heaped tablespoons of the chickpea mixture and put into a food process or blender. Add 2 tbsp olive oil, 1 tbsp lemon juice and 2 tbsp water – blitz until smooth and add salt and pepper to taste.
• Fold the dressing through the spiced chickpeas and taste. Add more lemon juice, spices or lemon zest as desired. Add the rocket and spinach and toss. Place the mixture on top of the charred aubergines and drizzle with olive oil and the remaining lemon zest before serving.
• Carbs: 37g Meleni Aldridge BSc Nut Med Dip cPNI Cert LTFHE
KALE, ORANGE & BUTTER BEAN SALAD SERVES 2
INGREDIENTS • 400g chopped kale • 2 small cloves garlic • 4 tbsp extra virgin olive oil • 2 tsp garam masala • 1 orange • 400g butter beans • 8 tbsp walnut halves or pieces • 1 tsp cumin seeds • 1 tbsp honey • Salt and pepper to taste
NUTRITION PER PORTION: • Protein: 22g
METHOD • Preheat the oven to 220oC/200oC fan/gas 7 with a large roasting pan inside. Either use chopped kale or strip the kale leaves from the wood stalks and roughly chop. Peel and crush the garlic cloves.
• Place the kale and crushed garlic into a large bowl with 1 tbsp extra virgin olive oil, add the garam masala and zest of the orange. • Massage for 2-3 mins to soften the leaves and coat in the garlic and spices.
• Add the kale mixture to the warm roasting tin, spread the drained and rinsed butter beans over the top. Scatter the walnuts and cumin seeds over the pan and place in the oven to roast for 8-10 mins.
• While the kale salad is in the oven, whisk the honey with the remaining olive oil and 2 tbsp of the squeezed orange juice. Season with salt and pepper to taste.
• Take the kale out of the oven, leave to cool for a few mins then toss in the dressing and serve. • Cook’s Note: You can use pine nuts instead of walnuts.
• Fat: 37g • Carbs: 38g Meleni Aldridge BSc Nut Med Dip cPNI Cert LTFHE
RAINBOW SALAD SERVES 4 Allergens: Contains nuts
INGREDIENTS SALAD: • 90g uncooked quinoa, rinsed (or use 125g ready-cooked Merchant Gourmet Super seeds pack) • 180g frozen peas or broad beans, defrosted and blanched in boiling water • 100g flaked almonds, walnut pieces or pine nuts • 2 ready-cooked beetroots • 1 medium-to-large carrot, peeled • 1 bag baby spinach, roughly chopped • 1 bag rocket • 1 bag watercress, roughly chopped • 1 large avocado, cubed • 1 yellow pepper, cubed • 3 tbsp black olives, pitted and sliced in halves
VINAIGRETTE: • 3 tbsp apple cider vinegar • 2 tbsp lime juice • 2 tbsp olive oil • 1 tbsp chopped fresh mint or coriander • 2 tbsp honey or maple syrup • 1 tsp Dijon mustard • ¼ tsp salt • Freshly ground black pepper, to taste
NUTRITION PER PORTION: • Protein: 16g • Fat: 32g • Carbs: 37g
METHOD • Cook the quinoa: First, rinse the quinoa in a fine mesh colander under running water for a minute or two. In a medium-sized pot, combine the rinsed quinoa and 1 cup water. Bring the mixture to a gentle boil, then cover the pot, reduce heat to a simmer and cook for 15 minutes. Remove the quinoa from heat and let it rest, still covered, for 5 minutes. Uncover the pot, drain off any excess water and fluff the quinoa with a fork. Set it aside to cool. • Defrost the peas/broad beans: Bring a pot of water to boil, then add the frozen peas or broad beans and cook briefly just until warmed through, about 5 minutes. Drain and set aside. • Toast the almonds or walnuts (optional): In a small dry frying pan over medium heat, toast the almonds or walnuts, stirring frequently, until they are fragrant and starting to turn golden on the edges, about 5 minutes. Transfer to a large serving bowl to cool.
• Prepare the veg: Chop everything as you wish and be as creative as you like with spiralizers, mandolins, julienne peelers or just a plain knife! • Make the vinaigrette: Whisk together all of the ingredients until blended.
• Assemble: In your large serving bowl, combine the toasted almonds, cooked peas/broad beans, salad veg, cubed avocado and cooked quinoa or Merchant Quinoa and Seed blend. Drizzle the dressing over the mixture (you might not need all of it) and gently toss to combine. You’ll end up with a pink rainbow salad if you toss it really well! Season to taste with salt and black pepper. Serve.
Meleni Aldridge BSc Nut Med Dip cPNI Cert LTFHE
B U C K W H E A T, R O A S T B U T T E R N U T SQUASH, KOHLRABI & NUTS 2 O F Y O U R 5 A D AY Allergens: Contains nuts
INGREDIENTS • 0.5kg butternut squash, de-seeded, cut into wedges & slices • 250g buckwheat (0.5 kg cooked weight) • 75g walnuts, halves • 75g pine nuts • 250g kohlrabi, cut into thin matchsticks • 50ml rapeseed oil • 100g mixed leaves
NUTRITION PER PORTION: • Energy: 2131kj/511kcal • Fat: 31.3g • Saturates: 2.8g • Carbohydrates: 47.2g • Sugars: 7.6g • Protein: 13.1g • Salt: 0.03g
METHOD Pre-heat the oven to 180°C. • Bar-mark the butternut squash in a skillet pan or char-grill • Roast the butternut squash in the oven for 35-40 minutes • Cook the buckwheat in boiling water for 20-25 minutes
• Dry toast the walnuts and pine nuts in a pan, over a medium heat for 2-3 minutes, continuously stirring to prevent burning • In a bowl, mix together the buckwheat, walnuts, pine nuts, kohlrabi and rapeseed oil. • Simply serve 200g of buckwheat mix with 100g of char-grilled butternut squash and 20g of mixed leaves.
CUBAN QUINOA WITH SWEET P O TAT O , B L A C K B E A N S & M A N G O 3 O F Y O U R 5 A D AY
INGREDIENTS • 1kg sweet potato, • cut into wedges • 20ml rapeseed oil • 500g quinoa • (1kg cooked weight) • 750g cooked black-eye beans, frozen • 500g mango, peeled, de-seeded and diced • 150g spring onions, thinly sliced • 50g poppy seeds • 50g sunflower seeds • For the dressing; • 100ml rapeseed oil • 1g cracked black pepper
METHOD Pre-heat the oven to 180°C. • Toss the sweet potatoes in 20ml of rapeseed oil and roast for 20-25 minutes • Cook the quinoa in boiling water for 10-15 minutes
• To make the dressing; mix all the ingredients together in a bowl
• 2 lemons (juice, 40ml)
• Re-fresh the black-eye beans in boiling water to heat through
NUTRITION PER PORTION:
• In a bowl, place 175g of dressed quinoa and bean mix, place 100g sweet potato to the side and 50g of mango on the other side. Sprinkle 15g of spring onions and 10g of mixed seeds over the top to serve.
• Energy: 1938kj/462kcal • Fat: 18.6g • Saturates: 1.9g • Carbohydrates: 64.5g • Sugars: 14.8g • Protein: 14.9g • Salt: 0.13g
• Toss the quinoa and beans through the dressing
NUTTY BARLEY & LENTIL SALAD WITH SMOKED TOFU 1 O F Y O U R 5 A D AY
INGREDIENTS • 300g pearl barley (750g cooked weight) • 300g puy green lentils (600g cooked weight) • 100g almonds, chopped • 100g walnuts, chopped • 100g dried cranberries
METHOD
• 250g cherry tomatoes, halved • 250g beetroot, grated • 50g fresh parsley, chopped • 800g smoked tofu, diced • 150ml basil infused rapeseed oil
NUTRITION PER PORTION: • Energy: 2327kj/556kcal • Fat: 29.9g • Saturates: 2.9g • Carbohydrates: 47.4g • Sugars: 12.3g • Protein: 18.8g • Salt: 0.11g
• Cook the pearl barley in boiling water for 15 minutes • Cook the puy lentils in boiling water for 15 minutes
• Dry toast the nuts in a pan, over a medium heat for 2-3 minutes, continuously stirring
• In a bowl, mix all the ingredients together and toss through the basil rapeseed oil • In a bowl, simply serve 320g of the mix per portion.
Q U I N O A , R O A S T S W E E T P O TAT O , SMOKED TOFU & RADICCHIO 2 O F Y O U R 5 A D AY
INGREDIENTS • 1kg sweet potato, diced • 40ml rapeseed oil • 250g white quinoa (500g cooked weight) • 250g red quinoa (500g cooked weight) • 500g tender stem broccoli • 2 lemons (40ml juice) • 800g smoked tofu, sliced • 150g radicchio, finely sliced • 250g plain yoghurt • 10g green pesto
METHOD • Pre-heat the oven to 180°C
• Toss the sweet potatoes in 20ml of rapeseed oil and roast in the oven for 35 minutes • Cook the quinoa together in boiling water for 10-15 minutes • Steam the broccoli for 3 minutes
• Mix the cooked quinoa with 20ml of rapeseed oil and lemon juice
NUTRITION PER PORTION: • Energy: 1570kj/374kcal • Fat: 10.9g\ • Saturates: 1.7g • Carbohydrates: 48.2g • Sugars: 10.5g • Protein: 17.1g • Salt: 0.17g
• To serve this dish, place all the components separately on a plate or bowl. • Serve 100g of quinoa with 100g of sweet potato, 80g of tofu, 50g of broccoli and 15g of radicchio. • Pipe on 25g of yoghurt and drizzle pesto on top to finish.
S W E E T P R O T E I N T R E AT S
82
ANYTIME PROTEIN BAR MAKES 10-12 SLICES Allergens: Contains Nuts, eggs
INGREDIENTS • 90g flaked almonds • 90g pecan nuts • 60g desiccated coconut • 4 tbsp almond, cashew or peanut butter • 4 tbsp extra virgin coconut oil • 4 tbsp ground almonds • 1.5 tsp vanilla extract • 1 tsp honey or maple syrup • 2 scoops Nuzest Vanilla Clean Lean Protein powder • 1 large egg (optional) • ½ tsp sea salt • ½ cup dried raspberries or blueberries • Some extra desiccated coconut for the topping
NUTRITION PER PORTION: • Protein: 11g • Fat: 25g
METHOD • Preheat the oven to 180oC and toast the nuts and desiccated coconut to a golden brown finish. You will need to mix the tray contents at least once whilst baking, which also helps you to ensure they don’t burn! Once toasted pour into a food processor and pulse till the mixture is coarsely ground. Turn the oven down to 160oC as soon as you take the mixture out and allow to cool to the new temperature.
• In a Bain Marie (glass bowl over hot water in a saucepan) heat the coconut oil and nut butter and stir together until smooth. Add the vanilla extract, honey and sea salt and mix thoroughly. Whilst still over the heat, fold in the nut mixture and protein powder, mix thoroughly. Add in the beaten egg and mix thoroughly. Fold in the raspberries/blueberries or dark chocolate chips, mix thoroughly. • Use coconut oil to thoroughly grease a brownie tin. Press the mixture into the tin and even it out. Place in the oven at 160oC for around 10 mins, but keep checking so it doesn’t burn. Remove from the oven, sprinkle liberally with desiccated coconut and put it under the grill until the top just begins to turn brown. • Allow to cool for 15-20 mins before you cut into slices ready for storing in an airtight container. This should make about 10-12 slices. • Cook’s Note: Switch the raspberries/blueberries for dark chocolate chips and add whilst the mixture if warm to make a chocolate version. You can also go for all 3 at the same time! The egg is optional to help the bars to bind and add healthy fats.
• Carbs: 3g Meleni Aldridge BSc Nut Med Dip cPNI Cert LTFHE
BERRY BEAN SLICES SERVES 6
METHOD INGREDIENTS • 250g frozen mixed berries • 180g pitted prunes • 400g adzuki beans, drained and well rinsed • 4 tbsp cocoa powder • 3 tbsp ground almonds • ½ tsp baking powder • Coconut oil for greasing the baking tin
NUTRITION PER PORTION: • Protein: 19g • Fat: 9g • Carbs: 49g
• Preheat the oven to 200oC/180oC fan/gas 6.
• Grease a 20 cm x 20 cm square baking tin with sufficient coconut oil to cover the inside. If you’re not using a non-stick tin you will need to line it with baking parchment and then grease it.
• Tip all the ingredients into a food processor or bowl to hand blend. Blitz until smooth, although you will still get fragments of the berries and prunes/dates which is meant. Transfer the mixture to the tin and level off. Bake for 35-45 mins depending on your oven and size of tin. As it nears 30 mins, take a clean knife and check the consistency of the slices. If the knife comes out ‘clean’, your slices are done. If not, leave in the oven a little longer. • Leave to cool in the tin once removed from the oven, then slice into even squares.
• Cook’s Note: You can also use coconut or almond flour instead of ground almonds for a slightly finer texture. You can use dates instead of prunes for a sweeter taste. You can serve with coconut yoghurt or ice cream as a dessert, or eat plain as a protein-rich treat.
Meleni Aldridge BSc Nut Med Dip cPNI Cert LTFHE
COCO-CHOC BLISS BALLS MAKES 12-18 BALLS Allergens: Contains Nuts
INGREDIENTS
METHOD
• 50g pitted Medjool dates • 180g almond and walnut pieces • 3 tbsp cocoa powder • 3 tbsp coconut oil • 6 tbsp desiccated coconut • 1 tbsp chia seeds (optional) • 2 scoops Rich Chocolate Clean Lean Protein powder (You can also use the vanilla flavour too!)
NUTRITION PER PORTION: • Protein: 7g • Fat: 15g • Carbs: 6g
• Soak dates in warm water for 15 minutes to soften.
• Whilst dates are soaking add nuts, cocoa, desiccated coconut, protein powder, coconut oil and chia seeds to a food processor/blender and blitz. • Add the dates and continue to blitz.
• If the mixture is too dry add a little bit more warmed coconut oil so that it’s liquid and pours easily. • Let mixture sit for 10 minutes before rolling into 2cm balls.
• Roll the balls in desiccated coconut before storing in an airtight container in the fridge.
Meleni Aldridge BSc Nut Med Dip cPNI Cert LTFHE
GOLDEN BLISS BALLS MAKES 12-18 BALLS Allergens: Contains nuts, sesame
INGREDIENTS • 270g chopped apricots • 150g cashew nuts (or other nuts of choice except peanuts) • 2 tbsp tahini • 1 scoop Vanilla Clean Lean Protein powder • Desiccated coconut for rolling
NUTRITION PER PORTION:
METHOD • Blitz the nuts in a food processor or blender until coarse ground.
• Place in a bowl. Add the chopped apricots to the blender and blitz until smooth. You will need to keep stopping and scraping down the sides of the bowl - it’s very sticky!
• Add the coarse ground nuts and tahini to the processor with the apricots and blend until mixed. • Spoon out a heaped teaspoon at a time and roll into 2cm balls.
• Roll the balls in the desiccated coconut and put in an airtight container in the fridge to firm up and store.
• Protein: 7g • Fat: 12g • Carbs: 12g
Meleni Aldridge BSc Nut Med Dip cPNI Cert LTFHE
ALMOND PROTEIN BALLS 10-12 BALLS
INGREDIENTS
METHOD
• 100 grams almonds
• Place the almonds in your food processor and blend for upto a minute or until a flour forms and the nuts have crumbled.
• 60 grams dried cranberries • 60 grams dates • 60 grams Lomax pro edge plant formula vanilla flavor • 40 grams almond butter • 30 grams coconut oil • 3 tablespoons of water to bind TOPPING • 40 grams vegan dark chocolate
NUTRITION PER PORTION: • Calories: 172 kcal
• Add the cranberries and dates and blend until they come together. Then add the rest of the ingredients until a sticky dough forms. Note: If it is still a bit crumbly add 1 tablespoon of water to the mixture to help it stick.
• Use your hands to roll the mixture out into balls, place on a baking tray or plate covered with baking paper and put into the freezer or bottom of the fridge. You will get 10-12 balls from this mix, I aim for 10 so that each ball is more filling. • Melt the chocolate using ban marie. Bring a ¼ pan of water to the boil, place a glass bowl on top of the pan, making sure the bowl isn’t touching the water and place your chocolate into the bowl in broken pieces.
• Once the chocolate has melted, remove from the pan and heat. Take the balls out of the fridge or freezer and dip them into the chocolate, before placing them back onto the tray or plate and put them back into the fridge or freezer until the chocolate has set.
• Protein: 8 grams • Carbs: 8 grams • Fats: 12 grams
Adam Stansbury aka The Plant Powered PT
PROTEIN DESSERT 1 SERVING
INGREDIENTS • 1 frozen Banana or 1 banana and 4 ice cubes • 35 grams vanilla/rice protein powder • 20 grams cashews • 20 grams coconut milk cream. • 50 milliliters of nut milk • 5 grams cacao nibs or dark chocolate
NUTRITION PER PORTION: • Calories: 417 kcal • Protein: 29 grams • Carbs: 37 grams • Fats: 15 grams
METHOD • Place the nut milk and coconut cream in the blender first and then add the rest of the ingredients, blend until you have an ice cream like consistency. Adam Stansbury aka The Plant Powered PT
POST WORKOUT SMOOTHIE SERVES 2
INGREDIENTS • 100 grams raspberries • 50 grams Pumpkin Seeds • 2 bananas • 2 scoops of Lomax Pro-Edge Plant Formula Vanilla Protein • 2 teaspoons of baobab • 2 teaspoons of maca • 600 milliliters of coconut water • 6 ice cubes
METHOD • Add the ice cubes and coconut water first to the blender then all the ingredients.
• Blend on full power for 20 seconds and serve.
• Note: Also add 50 grams of spinach or kale to this to increase the nutrient density, levels of anti-oxidants, anti-inflammatory effects and alkalizing of the body which is beneficial post workout…BUT it will turn your nice pink smoothie more of a brown colour, but it’s worth it for the nutrients!
NUTRITION PER PORTION: • Calories: 532 kcal • Protein: 35 grams • Carbs: 65 grams • Fats:13 grams
Adam Stansbury aka The Plant Powered PT