I have fallen head over heels for mushrooms lately, oh my they are so yummy especially when they are whipped up with some garlic and thyme! Mmmm Mmm!
Mushrooms are high in antioxidants, selenium and vitamin D and B.
This is such an easy recipe which takes a matter of minutes to make. I have served this as a side dish to dinner or even on-top of some smashed avocado on toast for breakfast – the dream.
- 300 grams mushrooms (I used portobeliini)
- 1 clove of garlic
- 1 tablespoon olive oil
- ½ tablespoon tamari
- 2 tablespoons coconut milk
- 6 sprigs thyme leaves
- Cracked pepper
- Wash the mushrooms and slice them.
- Heat up the olive oil in a sauce pan over a medium heat, add in the garlic and mushrooms and cook for a few minutes.
- Next place in the coconut milk, tamari, thyme leaves and cracked pepper.
- Allow to cook for a further few minutes until the liquid has slightly evaporated.
- Serve with some additional fresh thyme and season with salt and pepper if it needs it.
I make these burgers whenever I have leftover quinoa, they are so easy to make and a great meatless option that still contain a lot of protein within them. I love serving them with some homemade caramelised onion, sweet potato chips and a dollop of paleo mayo!
Makes 8 large patties
- 1 can chickpeas, drained
- 1 cup Flahavan oats
- 2 teaspoons ground cumin
- 2 teaspoon ground coriander
- ½ teaspoon cayenne powder (optional)
- ½ teaspoon of Himalayan salt & black pepper
- 2 cups cooked quinoa
- 1 large carrot grated
- ½ large zucchini, grated
- 1 small onion, finely sliced
- 2 garlic cloves, crushed
- 1 free range egg
- 1 tablespoon Dijon mustard
- 1 tablespoon good quality balsamic vinegar
- Zest of 1 lemon and juice of ½ lemon
- A handful of parsley, chopped
- ¼ cup coconut flour
- Olive oil to cook
- Prepare all your ingredients before you begin.
- In a food processor add the drained can of chickpeas with the ground cumin, coriander, cayenne pepper, salt, black pepper and oats and blitz until it is a smooth paste.
- In a large mixing bowl, place the 2 cups of cooked quinoa, lemon zest and juice, carrots, zucchini, onion, garlic, mustard, balsamic vinegar, egg, parsley and coconut flour. Give it a big stir and then add in the chickpea mixture from the blender.
- Make sure all the ingredients are well combined.
- Divide the mixture into 8 equal portions and shape each portion into a patty.
- Place the patties on a piece of baking paper, cover and allow to sit in the fridge for an hour before cooking. Chilling the patties will help them hold together during the cooking process.
- Once refrigerated, remove from the fridge and place the patties in a hot saucepan with some good quality olive oil. Allow to cook on a medium to low heat for about 4 minutes each side!
- Serve on a bed of rocket with your favourite chutney and mayo!
Oat milk is rapidly becoming one of my favourite milk alternatives, it is rich in fibre and has such a creamy consistency to it. This recipe is very low in calories too, containing only 175 calories for the whole jug!!
- ½ cups organic oats – I like to use Flahavans oats
- 5 cups filtered water
- A few drops of liquid stevia, or sweetener of your choice
- 2 teaspoons orgamic vanilla essence
- Pinch of Himalayan salt
- Sterilised glass bottle
- Pour all the ingredients into the blender and blend on high speed for around 3-5 minutes.
- Strain the oat milk by pouring it through a nut milk bag, cheese cloth or very fine sieve and discard the oat pulp that remains. Do this process 2-3 times so you end up with a nice light milk.
- Pour the oat milk into a sterilised glass bottle and keep refrigerated.
- Make sure you shake thoroughly before using it.
When two of my favourite things become one – pumpkin and hummus! This beautiful dip is the perfect autumnal snack – it is healthy, creamy, smooth and you can have it ready in no time!
You can make this snack in advance and have it ready for when your guests arrive! If you really wanted to get into the holiday spirit you could serve it out of a pumpkin!
- 2 cans chickpeas
- 1 cup of leftover roast pumpkin
- 2 tablespoon Tahini
- 2 garlic cloves
- Juice and zest of a lemon
- 1 teaspoon Himalayan salt
- 1 teaspoon cinnamon
- ½ teaspoon cayenne pepper
- 1 teaspoon cumin powder
- ½ teaspoon paprika
- 3 tablespoons olive oil
- ½ cup water or if you have some stock/bone broth you could use this too!
- Place all the ingredients in a food processor and pulse together. Process until smooth and at your desired consistency. You may need to add some more water/olive oil to help give the hummus a creamy texture. Taste and add any e
- Trasnfer the hummus to a serving bowl, drizzle with a good quality of extra virgin olive oil, pumpkin seeds and some extra cumin.
- Serve with your favourite vegetable and pita bread.
This quinoa muesli is nutty, crunchy, high in protein and an all round great breakfast option. This recipe is simple yet satisfying and naturally sweetened with coconut sugar! Most mueslis and granolas can be quite low in protein, however with the addition of quinoa this recipe is fairly high in protein compared to other recipes. You can really add whatever dried fruits nuts and seeds to it, play around with different ingredients depending on what you have in your pantry at home! Be sure to make a big batch though as I can guarantee it won’t last long.
- 1 cup gluten-free oats
- 1 1/2 cup quinoa flakes
- 1 tablespoon cinnamon
- 3 tablespoons coconut oil, melted
- 100grams cup raw almonds
- 10 dried apricots diced up finely
- ¼ teaspoon Himalayan salt
- 1 ½ tablespoon coconut sugar
- Preheat oven to 180Degrees
- Place all the ingredients in a large mixing bowl and mix through.
- Line a baking tray and place the mixture on the baking tray
- Bake for 10 minutes or until the almond flakes are nice and golden.
- Store in an airtight container and enjoy!
This recipe is gluten and dairy free!
Believe me when I tell you this pesto is like no other, it transforms every dish I add it to! I literally put it on absolutely everything! Yum, yum, yum! I have become addicted and better yet it could not be easier to make too! Pesto is traditionally made with a fairly large amount of parmesan, I have removed the cheese as I believe that when you roast the garlic and toast the pine nuts it brings out so much flavour in the sauce and gives it a nice creamy texture. Trust me you won’t ever go back to store bought pesto!
- 2 packed cups of fresh basil leaves
- 1 small garlic bulb
- ½ cup pine nuts
- 1 lemon zest and juice
- ¼ cup Extra Virgin Olive Oil
- ¼ teaspoon salt
- Preheat Oven to 180 degrees
- Cut the top of the garlic bulb off and wrap the entire bulb in aluminium foil. Place in the oven to roast for 35 minutes.
- Meanwhile, toast the pine nuts by placing them in a dry saucepan, cook over a low heat until golden. (Keep an eye on the pine nuts as they can easily burn)
- Next zest and juice the lemon and place in a high-powered blender along with the pine nuts, seasoning and basil.
- Once the garlic has cooked, squeeze out the garlic cloves out through the end that you trimmed and place in the blender with other ingredients.
- Pulse the ingredients together whilst slowly drizzling in the extra virgin olive oil.
- It should become smooth, fragrant and creamy within no time!
- Place in a sterilised glass jar and enjoy!
With only 160 calories per serve – This dairy free, paleo vegetable frittata will go down well for any meal or snack of the day! It’s healthy, packs lots of flavour and will help keep you full. You can really add whatever you like to a frittata, however I particularly like this combination of sweet carrots, leeks and spinach with the addition of harissa!
Eggs are one of the most nutritious foods you can eat, they really are a superfood! Eggs are a great source of quality protein containing all essential amino acids, they are high in healthy fats along with an array of vitamins and minerals whilst also helping raise HDL – the good cholesterol!
Give this recipe a go, it only takes about 15 minutes to prep and 25 minutes to cook!
- 8 whole free range eggs
- 4 additional eggs whites
- 2 cloves of garlic, minced
- Olive oil
- 2 leeks
- 300 grams frozen spinach
- 2 large carrots, grated
- 1-2 tablespoons of harissa paste
- Salt & pepper to season
- Parmesan optional – really adds to the flavour!
- Preheat the oven to 220 degrees
- Crack the whole eggs and egg whites in a bowl and season with salt and pepper, whisk the egg mixture together until nice and fluffy!
- Cut the leeks and place in a large non-stick frying pan with some olive oil.
- Sautee the leeks until soft on a low heat, don’t let the leeks brown too much as they will become bitter. Place the frozen spinach and garlic in the pan with the leeks and fry until the spinach has wilted.
- Meanwhile, grate the carrots and add them to the mixture with the harissa paste and stir through. If you want to add some parmesan, now is the time to do so.
- Next grease your baking tray with some olive oil.
- Place the egg mixture in the pan with the leek mixture and stir through for 2 minutes, the egg mixture will start to scramble.
- Once all stirred through, place the mixture into your greased baking tray and place in the pre-heated oven.
- Turn the heat down immediately to 180 degrees and cook for 20-25 minutes or until cooked through.
- Serve with a nice garden salad with avocado or simply by itself!
Top tip – If you want extra height in your frittata you could always beat the egg whites separately from the whole eggs until fluffy and then slowly fold them through the 8 egg mixture.
Macro-nutrients: This frittata should make 6 generous servings. Without the addition of the parmesan – each serve contains 160 calories and the following macronutrients.
|Amount Per Serving
|% Daily Value *
|Total Fat 8 g
|Saturated Fat 2 g
|Monounsaturated Fat 4 g
|Polyunsaturated Fat 2 g
|Trans Fat 0 g
|Cholesterol 220 mg
|Sodium 287 mg
|Potassium 361 mg
|Total Carbohydrate 10 g
|Dietary Fiber 1 g
|Sugars 3 g
|Protein 12 g
Mix up your usual breakfast routine with these delicious protein pancakes! They feel like such a treat but are super healthy and nutritious, what more could you want! Packed full of protein, complex carbohydrates and healthy fats to create a well balance meal to fuel you for the day ahead. If you’re set on your morning routine then why not try these protein pancakes post workout to help restore your glycogen levels and to help repair those muscles through the use of vanilla protein powder!
This simple recipe takes 5 minutes to prepare and is gluten, dairy and refined sugar free!
- 50 grams of vanilla protein powder ( I use Vega vanilla clean protein)
- 1 tablespoon cinnamon
- 150 ml coconut water/almond milk
- 50 grams oats (I used Flahavans jumbo organic oats)
- 2 over ripe bananas
- Coconut oil to cook
- Choice of toppings – Berries, bee pollen, nuts and seeds, maple syrup, bananas, coconut/Greek yoghurt, cacao nibs or anything that takes your fancy!
- Place the oats in a blender and blend into a flour. Next place all the remaining ingredients in the blender and blend until smooth, you may have to add more liquid due to the size of your bananas.
- Place some coconut oil in a non-stick pan on a medium to high heat.
- Next place a ladle full of batter in the pan (I like to do a few small pancakes), turn the heat down and place a lid over the top to ensure the middle of the pancake cooks through.
- Once the edges start to look dry and bubbles appear, it’s time to flip the pancake. Cook for a further minute and remove from pan.
- Top with all your favourite toppings and enjoy!
I used to think a meal with no meat was an incomplete meal. I am sure I am not the only one who has thought or thinks this. I am by no means a vegetarian but as I get older I think it is important to have a few plant based meals a week. Eating this way has also introduced me to an array of foods I wouldn’t usually eat as well as the joys of exploring new recipes. When I plan a plant based meal I like to make sure that I have a good source of protein in it to keep me full and to ensure I am satisfied!
Outlined below are my favourite healthy alternatives to animal sources of protein –
- Lentils : Lentils are a type of legume that are packed full of protein and other nutrients making them wonderful for vegans and vegetarians. Not only are they high in protein but they also contain a large amount of fibre, iron, folate and potassium whilst being low in fat. There are many different varieties of lentils on the market which are cheap, versatile and readily available. The iron content in lentils is also very beneficial for vegetarians and vegans as it is quite common for non meat-eaters to have low iron levels. Lentils contain a whopping 17grams of protein per cup!
- Quinoa : Often called a ‘superfood’ quinoa is in fact a seed not a grain which originates from South America. Quinoa pronounced Keen-Wa is a complete source of protein containing all the essential amino acids as well as various vitamins, minerals and dietary fibre whilst being gluten free. Quinoa can be prepared much like rice and can be used in a variety of ways. I like to make quinoa salads, quinoa porridge and also find it quite useful in baking as well a substitute to rice and even pasta! Quinoa contains 11grams of protein per cup!
- Nuts and seeds – Adding nuts and seeds to anyone’s diet is going to be highly beneficial, they are all considered superfoods in my eyes. Each and every one of them has a different nutrient profile however they are all extremely nutrient dense meaning you only need a small amount to reap the benefits. The following are all extremely high in protein: pumpkin seeds, hemp seeds, chia seeds, peanuts, almonds, pistachios, flax seeds and sesame seeds – they are my top picks when it comes to protein content however cashews, walnuts and hazelnuts are also great additions to your diet.
- Tempe – I love tempeh however I only ever tend to eat it when I am back home in Bali as it originates from Indonesia. Tempeh and tofu are great sources of protein for vegetarians. They are both made from soybeans however in two very different ways. Tempe is made from fermenting the soy beans, the fermentation process of tempe adds an additional health benefit to eating them. The fermentation process increases the amount of vitamins such as riboflavin, vitamin B6, nicotinic acid (niacin), and pantothenic acid . Tempeh has an outstanding 20grams of protein per cup.
- Edamame – Beans in general are high in protein however edamame beans have a higher protein content than others. Edamame beans are a complete protein, providing all 9 essential amino acids. They are also high in vitamin C, fibre and calcium. Edamame beans contain 20 grams of protein per cup!
Try experimenting with eating plant based meals and including the above ingredients into your diet – even if it is only for one meal a week! I really hope this article has helped you realise that you don’t need to eat a meat source to get protein into your diet.
Edamame, watercress and pea greens
This nutrient dense dish can be used in a matter of ways – its lean, green and the combination of mint, wasabi and lemon provides it with a delicious flavor! You can serve it as a side to a main protein source or you could even blend it further with some natural yoghurt, garlic and have it as a creamy, zesty dip served with raw vegetable sticks or toasted Turkish bread! Another delicious way to serve these greens is to place the lot in a pan and crack a few eggs into it, place a lid on the pan and bake the eggs for a few minutes – a delicious high protein meal!
- 200 gram frozen peas
- 2oo grams frozen edamame
- 100 grams large handfuls of Watercress
- 1 Lemon zest and juice
- 2 teaspoon of wasabi paste or you could use horseradish
- Mint – large handful
- 1 tablespoon olive oil
- Salt and pepper to season
- Cook the peas and edamame bean, once cooked place all the ingredients in a blender and pulse into a fine texture.
- You may need to add some more mint or seasoning to the mixture and serve.
- So easy and so tasty, enjoy!