NO-BAKE APRICOT ALMOND BARS
NO-BAKE APRICOT ALMOND BARS
Calories: 178kcal
Fat: 12.2g (1.6g S.Fat)
Carbs: 14.4g
Protein: 5.1g
Sugar: 8.7g
Sodium: 55mg
Set aside the bar mixture in an 8-inch (20.5-cm) square or 6 x 10-inch (15 x 25-cm) baking dish lined with parchment paper.
Allow the drizzle to set in the baking dish for 15 minutes before serving. Then cut into 8 equal bars, which you can wrap separately in wax or parchment paper for later snacking or serve right away. When not in use, keep these bars in the refrigerator.
LEMON LAVENDER MINI CHEESECAKES
LEMON LAVENDER MINI CHEESECAKES
Calories: 108kcal
Fat: 7.7g (1.5g S.Fat)
Carbs: 8.9g
Protein: 2.7g
Sugar: 5g
Sodium: 26mg
TO MAKE THE FILLING
TO MAKE THE CRUST
TO ASSEMBLE
CHOCOLATE CHERRY CUPS
CHOCOLATE CHERRY CUPS
Calories: 161kcal
Fat: 7.2g (5.5g S.Fat)
Carbs: 24.4g
Protein: 0.9g
Sugar: 2.2g
Sodium: 42mg
Set a pitted cherry in each cup, then top with 1 1/2 teaspoon chocolate mixture, toasted cashews, and coarse salt. To set, place in the freezer for 35 to 40 minutes. These cups should be kept in the refrigerator.
BEASTLY CAULIFLOWER BREAKFAST BURRITO
BEASTLY CAULIFLOWER BREAKFAST BURRITO
Calories: 549kcal
Fat: 10g (1.2g S.Fat)
Carbs: 95.1g
Protein: 24.7g
Sugar: 11.9g
Sodium: 467mg
FROZEN PINEAPPLE FLOATS
FROZEN PINEAPPLE FLOATS
Calories: 474kcal
Fat: 9.3g (8.1g S.Fat)
Carbs: 98g
Protein: 2.6g
Sugar: 67.1g
Sodium: 33mg
Freeze the mixture for 15 minutes before scooping it into 4 glasses. Fill each glass with 1 cup (235 mL) pineapple juice and garnish with a cherry (if using). Serve right away.
LOADED AVOCADO LENTIL TOAST
LOADED AVOCADO LENTIL TOAST
Calories: 344kcal
Fat: 11.3g (2.3g S.Fat)
Carbs: 46.8g
Protein: 15.5g
Sugar: 2.9g
Sodium: 297mg
CRUSTLESS QUICHE BITES
CRUSTLESS QUICHE BITES
Calories: 120kcal
Fat: 3g (0.4g S.Fat)
Carbs: 17.2g
Protein: 7.3g
Sugar: 2.8g
Sodium: 222mg
In a small sauté pan over medium heat, warm the sunflower oil. Add the broccoli, spinach, red onions, and sun-dried tomatoes once a drop of water sizzles in the pan. Cook for 5 minutes, or until the onions are almost translucent. Set aside the pan while you prepare the batter.
In a large mixing bowl, combine the chickpea flour, nutritional yeast, corn starch, Indian black salt, onion powder, turmeric, and black pepper.
Whisk in the vegetable broth and apple cider vinegar to the chickpea flour mixture. Fold the sautéed mixture into the batter and spoon about 1/3 cup (80 ml) into each cupcake pan opening. Bake for 25 to 28 minutes, or until the tops are golden and not jiggly when tapped on the counter.
Allow the pan to cool for 10 minutes on a rack before serving the quiche bites.
BLUEBERRY ZUCCHINI BREAKFAST COOKIES
BLUEBERRY ZUCCHINI BREAKFAST COOKIES
Calories: 152kcal
Fat: 5.5g (4.1g S.Fat)
Carbs: 23.3g
Protein: 2.7g
Sugar: 6.2g
Sodium: 117mg
Whisk together the oats, flour, baking powder, baking soda, and salt in a large mixing bowl. Whisk together the orange juice, coconut sugar, zucchini, coconut oil, flaxseed, vanilla, orange zest, and molasses in a medium mixing bowl until combined.
Make a well in the dry ingredients and then pour in the wet ingredients. Fold the dough until there are no dry spots left in the mixture. Fold in the blueberries and pecans until evenly distributed in the dough.
Place 1/4-cup (90 g) scoops 2 inches (5 cm) apart on the baking sheets. Gently press down on the cookies to slightly flatten them. Bake for 20 to 24 minutes, rotating the baking sheets halfway through. When the cookies are done baking, they will be soft; leave the sheets on cooling racks for 15 to 20 minutes before serving.
FRESH FRUIT YOGURT SUNDAE
FRESH FRUIT YOGURT SUNDAE
Calories: 330kcal
Fat: 9.3g (1.9g S.Fat)
Carbs: 53.2g
Protein: 13.1g
Sugar: 38.9g
Sodium: 237mg
Divide the yoghurt, fresh fruit, and peanuts among four bowls. Drizzle with chocolate sauce and top with maple syrup if you like your yoghurt sweeter.
RECOVERY SMOOTHIE
RECOVERY SMOOTHIE
Calories: 307kcal
Fat: 8.7g (1.4g S.Fat)
Carbs: 57.1g
Protein: 9.4g
Sugar: 32.2g
Sodium: 207mg
CREAMY BERRY-FULL POLENTA
CREAMY BERRY-FULL POLENTA
Calories: 273kcal
Fat: 1.6g (0g S.Fat)
Carbs: 61.6g
Protein: 3.7g
Sugar: 25.7g
Sodium: 94mg
Warm the blueberries, blackberries, and water in a small saucepan over medium heat while the polenta is cooking. Bring to a boil, then reduce to a medium-low heat and cook for 10 minutes, or until the berries begin to break down. If the berries aren't breaking apart, lightly mash them.
Divide the creamy polenta among four bowls and top with some of the berry mixture. If using, spoon 1 tbsp (15 mL) Simple Cashew Cream on top of each bowl and serve warm.
ENERGY BALLS WITH CHOCO POPS
ENERGY BALLS WITH CHOCO POPS
Calories: 69kcal
Fat: 6g (2.8g S.Fat) Carbs: 3.5g
Protein: 1g
Sugar: 0.3g
Sodium: 1mg
On a plate, spread the coconut. Form 10 balls from the date and nut mixture and roll them in the coconut, gently pressing it in to adhere. Refrigerate the energy balls for 1–2 hours.
SUPER CRUNCHY ALMOND NUT BALLS
SUPER CRUNCHY ALMOND NUT BALLS
Calories: 149kcal
Fat: 7.3g (2g S.Fat)
Carbs: 18.9g
Protein: 3.9g
Sugar: 9.7g
Sodium: 33mg
Form the nougat mixture into 10 balls as soon as it is firm but still malleable. Allow the balls to chill for another 20 minutes to firm up. In a heatproof bowl set over a saucepan of simmering water, melt the dark chocolate with the oil. Dip each ball into the chocolate with a fork, then place on a cooling rack. Put them in the fridge right away and keep them there until you're ready to eat or pack them.
BROCCOLI CAKES WITH MANGO & AVOCADO SALSA
BROCCOLI CAKES WITH MANGO & AVOCADO SALSA
Calories: 155kcal
Fat: 12.1g (1.9g S.Fat)
Carbs: 12.7g
Protein: 2.4g
Sugar: 5.3g
Sodium: 138mg
Wash the broccoli and peel and chop the onion for the cakes. Put the avocado and cilantro leaves in a food processor and puree until smooth, then decant into a bowl.
In a mixing bowl, combine the chickpea flour, spices, salt, pepper, and linseed with a balloon whisk. Combine the dry mixture and the broccoli mixture with your hands until you have a firm consistency. Divide the batter into 8 equal parts and shape each into a small, flat cake.
Heat the oil in a pan over medium heat and fry the cakes on both sides until golden brown. Separately package the broccoli cakes and the salsa. These are delicious both warm and cold.
EGGPLANT ROLLMOPS
EGGPLANT ROLLMOPS
Calories: 197kcal
Fat: 2.9g (0.4g S.Fat)
Carbs: 37.7g
Protein: 6.9g
Sugar: 22g
Sodium: 2803mg
Trim the eggplant stalks for the rollmops. Cut into 1/4– 1/2in (5mm–1cm) thick slices lengthwise. Both sides of the slices should be salted. Place them on a thick layer of paper towels and weigh them down with a cutting board for 10 minutes to remove the liquid.
In a large saucepan, bring some generously salted water to a boil and cook the eggplant pieces for 5 minutes over medium heat. Using a slotted spoon, remove the slices from the water and set aside to drain. Peel and cut the onion into thin strips. Similarly, cut the pickles into strips.
Spread mustard on the eggplant slices, season with 1 teaspoon more sea salt and pepper, and top with pickle and onion strips. Roll each one up and secure with a toothpick. In a large jar, layer the rollmops. Cover with the warm marinade and set aside for 2–3 days to infuse.
SPICED NUTS
SPICED NUTS
Calories: 789kcal
Fat: 69.7g (12.9g S.Fat)
Carbs: 35.5g
Protein: 18.4g
Sugar: 18.3g
Sodium: 86mg
In a large mixing bowl, combine the cashews, almonds, pecans, and peanuts. Combine the coconut sugar, coconut oil, maple syrup, lemon juice, chili powder, cumin, cinnamon, and cayenne pepper in a small mixing bowl. Toss the nuts in the dressing until well combined. Spread the nuts out on the baking sheet and season with salt.
Bake for 18 to 20 minutes, or until the nuts are golden brown and glazed, stirring twice with a spatula. Allow them to cool completely before placing them in small paper bags, jars, or a large airtight container. The nuts will keep for 4 to 5 days at room temperature.
CARAMEL CASHEW GRANOLA
CARAMEL CASHEW GRANOLA
Calories: 542kcal
Fat: 28g (5.7g S.Fat)
Carbs: 66.9g
Protein: 12.6g
Sugar: 28.4g
Sodium: 116mg
In a food processor or high-speed blender, combine the dates, milk, maple syrup, coconut oil, vanilla, and salt and process until smooth, pausing to scrape the sides as needed. Place aside.
Combine the oats, puffed rice, buckwheat groats, cashews, hemp seeds, flax meal, and cinnamon in a large mixing bowl. Stir in the date mixture until well combined. Sprinkle the sugar over the granola and mix it in gently.
Bake the granola for 20 minutes, spread out on two baking sheets. Bake for another 20 minutes, or until crisp and golden, switching the sheets and placing the bottom sheet on the upper rack and the top sheet on the lower rack. Allow to cool completely before crumbling and transferring to airtight containers or gift jars. The granola will keep for about 2 weeks at room temperature.
SOBA NOODLE SUMMER ROLLS
SOBA NOODLE SUMMER ROLLS
Calories: 678kcal
Fat: 52.7g (9g S.Fat)
Carbs: 30.7g
Protein: 22.6g
Sugar: 7.7g
Sodium: 1115mg
Meanwhile, boil the soba noodles in salted water for 6 minutes, or according to package directions, then drain in a strainer and plunge into cold water to stop the cooking. Drain once more. Peel and cut the cucumber and carrot into fine sticks. Take the cilantro leaves and set them aside.
Soak 1 spring roll wrapper in very warm water for 1–2 minutes in a flat dish. Spread this out on a clean work surface with care. Spread one-fifth of the vegetables in the centre of the sheet, followed by one-fifth of the soba noodles, one-fifth of the tofu sticks, and some cilantro leaves. Fold the rice paper's left and right edges over the filling's ends. Roll the package up from the bottom by pulling the lower edge upward. Repeat with the remaining 4 sheets and filling ingredients.
To make the dip, combine the peanut butter, soy sauce, oil, and agave syrup in a mixing bowl. Toast the sesame seeds in a dry pan, then crush them slightly with a mortar and pestle before stirring the majority of them into the dip. Serve with the remaining sesame seeds and cilantro leaves as garnish. Separately pack the rolls and dip to take with you.
SMOKED TOFU & CRUNCHY VEGGIE SUSHI
SMOKED TOFU & CRUNCHY VEGGIE SUSHI
Calories: 200kcal
Fat: 6.2g (0.7g S.Fat)
Carbs: 29.1g
Protein: 5.8g
Sugar: 4.1g
Sodium: 362mg
Meanwhile, peel the cucumber and parsnip and cut them into thin strips. Using a sharp knife, cut the smoked tofu into thin strips. With a spoon, carefully scoop out the flesh of the avocado in a single piece and slice into strips.
In a mixing bowl, combine the vinegar, sugar, and salt. Combine the sweetened vinegar with the still-warm rice and set aside to cool. In a pan, heat the oil and briefly brown the smoked tofu and parsnip over medium heat. Pour in the soy sauce.
1 nori sheet should be laid out on a bamboo mat. Spread out half of the rice so that it is about 1/4in (5mm) thick and make a dip with your thumb down the centre. Fill the bottom half of the dip with wasabi paste. Half of the cucumber, parsnip, smoked tofu, and avocado should be evenly distributed throughout the dip. Roll it up carefully, gently press it together, and brush it with a little water. Repeat with the remaining fillings and the second nori sheet. Using a very sharp, dampened knife, cut the rolls into pieces. Separately package the mini sushi rolls and dipping sauces to take with you.
CARROT HEART SUSHI
CARROT HEART SUSHI
Calories: 146kcal
Fat: 0.3g (0.1g S.Fat)
Carbs: 29.2g
Protein: 3.5g
Sugar: 2.3g
Sodium: 528mg
In the meantime, peel the carrots. Cut down the length of the carrots on both sides toward a central point so that each carrot is teardrop shaped. Cut a notch centrally down the length of each carrot along the curved broad edges. Finally, carve out a curve on each side. You want to sculpt carrots with heart-shaped cross-sections. Cook the carrots in salted water for 5–10 minutes, or until they are al dente.
Combine the vinegar, syrup or sugar, and 3/4 teaspoon salt in a mixing bowl. Combine the sweetened vinegar with the still-warm rice and set aside to cool. Allow the carrots to drain before patting them dry.
1 nori sheet should be laid out on a bamboo mat. Spread half of the rice on the sheet with moistened fingers, leaving a 3/4in (2cm) border along the upper edge. Place 1 carrot on the lower edge of the sheet and carefully roll it up. Brush the wet nori strip with water and press it down. Repeat with the second sheet of nori and the remaining rice and carrot. Using a very sharp, dampened knife, cut the rolls into pieces and sprinkle with sesame seeds (if using). Separately pack the sushi, soy sauce, wasabi, and ginger for travel.
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