Recipes

Yoghurt Pizza Base

This recipe makes 1 serving

Note: Calories and nutritional information at bottom are for base ONLY, add your own toppings that you enjoy and include them in your caloric tracking

Ingredients:

  1. 100g Flour
  2. 100g 0% Fat Greek Yoghurt
  3. 1 Tsp Baking Powder

Toppings- for our pizza we use passata for sauce, 20g reduced fat cheddar & mozzarella and normally top with a tin of tuna and some veggies. Add whatever you love to have on pizza!

Method:

  1. Preheat oven to 180 degrees Celsius
  2. Combine flour, baking powder and yoghurt together in a mixing bowl
  3. Using your hands form a dough ball with the mixture
  4. Place your dough ball onto a flat surface and roll it into the shape you want for your pizza
  5. Bake your pizza base for 20 mins
  6. Remove from oven and add your toppings
  7. Place back in oven for approx 10 more minutes
  8. Enjoy!

Nutrition

  • Carbs- 86g             
  • Protein- 20g                    
  • Fats- 1g                    
  • Calories-  440  

Biscoff & White Chocolate Protein Balls

Ingredients:

This recipe makes 15 servings

  1. 150g Oats
  2. 30g Honey
  3. 70g Vanilla Whey Protein
  4. 70ml Low Fat Milk
  5. 20g White Chocolate Chips
  6. 70g Smooth Biscuit Spread

Method:

  1. Mix all dry ingredients together in a bowl
  2. Melt biscuit spread and add to the mixture
  3. Add the honey and milk and follow with white chocolate chips
  4. Mix to combine
  5. Using hands create 15 small ball shape pieces
  6. Allow to set in fridge for at least 15 mins

Nutrition

  • Carbs- 12.8g             
  • Protein- 5.3g                    
  • Fats- 2.9g                     
  • Calories-  97

Raspberry and White Chocolate Baked Oats

This recipe makes 6 servings

Ingredients:

  1. 200g Oats
  2. 2 Bananas
  3. 30g Vanilla Whey Protein
  4. 5g Baking Powder
  5. 80g Frozen Raspberries
  6. 200ml Low Fat Milk
  7. 15g White Chocolate Chips

Method:

  1. Preheat the oven to 180 degrees
  2. Mash the 2 bananas in a large mixing bowl
  3. Add the dry ingredients and mix
  4. Add in the milk and combine
  5. Fold in the raspberries and white chocolate chips to your mix
  6. Transfer mixture into a baking dish
  7. Bake at 180degrees for 20-25 mins
  8. Serving Suggestion- Serve with 100g 0% Greek Yoghurt (this would add 62calories and a huge 10g of protein)

Nutrition

  • Carbs- 37.5g             
  • Protein- 10g                    
  • Fats- 3g                     
  • Calories-  209      

Oat Pancakes

Ingredients:

  1. 1 egg

2. 1 banana

3. Oats 120ml (half cup)

Method:

  • Crack egg into a bowl and whisk until frothy
  • Next, chop up banana (keep some slices for the topping) mash the banana and mix into the egg
  • Add in the oats and mix altogether.  Alternative for smooth mixture – Blend all ingredients together
  • Heat a non-stick pan on medium heat
  • Pour desired sized pancake onto pan cooking until golden brown on both sides
  • Serve with toppings of your choice. E.g. Banana/maple syrup/coconut shavings/yogurt

Nutrition

  • Calories 343
  • Carbs 54.9 grams
  • Fiber 7.1 grams
  • Sugars 14.4 grams
  • Fat 9 grams
  • Protein 14.2 grams

Summer Veg Curry

Ingredients:

  • 1 Table spoon oil (your choice)
  • 1 red onion (diced)
  • 1 table spoon grated ginger
  • 2 cloves of garlic crushed
  • 1 tin chickpeas
  • 1 and a half tablespoons yellow curry paste
  • 1 tin coconut milk
  • 1/2 cup veg broth or stock
  • 1 aubergine
  • 1 medium sized courgette (sliced)
  • 1 and a half cups of mushrooms
  • 1/2 cup of red peppers
  • 1/4 tea spoon sea salt
  • 1/2 teaspoon black pepper
  • 1/4 cup chopped coriander
  • 2-3 cups of rice
  • 1 lime to serve
  • Sriracha to serve

Method:

  • Heat the oil in a large pan or wok over a medium to high heat
  • Add the onions, garlic and ginger for 2-3 minutes
  • Add in curry paste and cook for 1 minute
  • Slowly pour in veg broth and coconut milk
  • Add in the rest of the vegetables, chickpeas and spices, allow to simmer for 10-15 minutes
  • Salt and pepper to taste/as need
  • Spoon cooked rice on to the plate and add the curry on top
  • Garnish with chopped coriander and a wedge of lime
  • Sriracha if desired

Nutrition

  • Calories: 278
  • Carbohydrates: 21.4 g
  • Fiber: 5.25 g
  • Fat: 38.5 g
  • Protein: 24.7 g

Veggie Breakfast & Chickpea Scramble

Ingredients

  • 1 Tin chickpeas
  • 1  Table spoon oil (Your choice)
  • 1 Tbsp cumin
  • 1 Tbsp turmeric
  • 1 Tbsp smoked paprika
  • Cracked black pepper
  • Sea salt
  • 2 Denny Veggie sausages
  • 2 slices toast of your choice
  • Sriracha or hot sauce for serving

Method:

Start by grilling the sausages

Next heat the oil in a pan or saucepan at medium to high heat

Add the chickpeas and cook for 1 minute

Next add your spices, salt and pepper to taste

Give it a stir to coat the chickpeas

Using a fork, mash the chickpeas and continue stirring to mix the spices

Leave to cook on low-medium heat while you put on your toast

Get your plate ready and turn off the heat

 Scoop the scramble on to plate

Grab your toast, sausages and serve up with some sriracha

Nutrition:

  • Fat: 10.2 g
  • Fibre: 8.2 g
  • Protein: 14.5 g
  • Carbs: 36.4 g

Chocolate Smoothie Bowl

Ingredients:

  •  Peanut butter 1tbsp(16g)
  • 2(30g) large medjool dates
  • 1tbsp (5g) Cacao
  • 1/2 ripe banana (same some slices for toppings)
  • half cup of milk – your choice (120ml)
  • 120g (half cup) cooked sweet potato

Calorie

(option – add tea spoon of instant coffee for a mocha bowl)

Method:

  • Roast sweet potato at 200 degrees Celsius for 30-35 minutes.
  • Allow to cool and chop into small cubes.
  • Prepare all ingredients and place into a blender until smooth.

(This smoothie is suitable to make in advance and stored in a fridge for later!)

Nutrition:

  • Calories 549
  • Protein 14.33
  • Fiber 58.90
  • Fat 10.58
  • Sugar 40.35
  • Carbs 39.32

Spicy Tempeh Ramen

This recipe makes 3 servings and takes approx 35 minutes to make

There are 4 different components:

  • Peanut Sauce
  • The Broth
  • The Tempeh
  • The Noodles & Veggies

Ingredients:

Peanut Sauce Ingredients

  1. 3 Tbsp smooth peanut butter (approx 50g)
  2. 120mls Hot water
  3. 3 Tbsp Soy Sauce
  4. 3 Garlic Cloves (crushed)
  5. 3 Tbsp Chilli & Garlic Sauce
  6. Juice of half a lime
  7. 2 Tbsp Maple syrup

Broth Ingredients:

  1. Half a large white onion finely diced
  2. 1 inch of grated fresh ginger
  3. 3 Tbsp Chilli & Garlic Sauce
  4. 1 Green Chilli (thinly sliced)
  5. 1 Red Chilli (thinly sliced)
  6. 3 Cups Veg Stock (1 stock cube)
  7. 400ml Light Coconut Milk (1 can)
  8. Half remaining peanut sauce (see method)

Other Ingredients:

  1. 200g Tempeh (Chicken can also be used for a meat/higher protein option but bake accordingly approx 35 mins rather than 20 mins)
  2. 3 Nests of Noodles (we use Rice vermicelli noodles)
  3. Frozen/Fresh Veggies (e.g. garden peas/broccoli etc)

Optional Extras:

  1. Chilli flakes to top
  2. Fresh  coriander to top
  3. Wedges of lime to serve

Method:

1. Combine Peanut Sauce Ingredients (if you have a blender use this, if not stir until it becomes smooth)

2. Cut the tempeh into chunks and place in a baking tray

3. Pour half the Peanut Sauce over the tempeh, covering each piece

4. Bake the Tempeh at 180degrees for 20 mins, turning halfway through

5. As the tempeh bakes start to get the broth ready

6. Add broth ingredients 1-5 into a large pot and cook for 3-4 minutes

7. Make your veg stock and add it into the large pot

8. Stir continuously and add remaining peanut sauce

9. Lastly add the can of low-fat coconut milk

10. Allow to simmer for 10-15 mins

11. Boil your noodles (3-5 mins) add some frozen/fresh veggies into this as it cooks

12. Drain your noodles and veggies and put your serving of noodles and veggies in a bowl

13. Put your tempeh serving in on top

14. Using a ladle pour the broth over your food

15. Optional, top with chili flakes, fresh coriander and a wedge of lime

Nutrition:

  • Calories 540
  • Protein 21.5g
  • Fiber 7.5g
  • Fat 26g
  • Sugar 8g
  • Carbs 45g

Sweet Potato and Red Lentil Dahl

This recipe makes 4 servings

Calories and macros based off including chicken in the recipe (see below) can also omit chicken for vegan version

Ingredients:

  • 1 sweet potato,
  • 250g red split lentils,
  • 3 carrots
  • 1 vegetable stock cube
  • 400ml low fat coconut milk
  • 400g chopped tomatoes
  • 1 tablespoon ground cumin
  • 1 tablespoon turmeric
  • 2 tablespoons curry powder
  • ½ large onion
  • 1-2 fresh chillies
  • 3 cloves of garlic
  • salt and pepper to taste
  • Veggies of your choice, e.g. Mixed peppers, green beans, courgette etc.
  • Optional extras for added protein: 400g chicken breast fillets

Method

  1. Peel and cube the sweet potato, chop veggies and chillis and dice the onion and crush the garlic
  2. Par boil the sweet potato (10 mins), this part is optional but will result in softer potatoes at the end
  3. In a large deep pan/pot add chopped onion, chillies and garlic and allow to cook for 3-4 mins, add the turmeric, cumin and curry powder. Cook for a further few minutes before adding the sweet potato and rest of the chopped veggies
  4. Add tin of chopped tomatoes and mix thoroughly
  5. Make 500ml vegetable stock and add this in
  6. Add tin of low fat coconut milk
  7. Stir the mixture and add the 250g red lentils
  8. Season to taste with salt and pepper
  9. Simmer for 20 minutes
  10. Serve and enjoy 😊

Nutrition

Per Serving                                    

  • Protein 32.5                    
  • Carbs 32.5                    
  • Fats 9.5                      
  • Calories 340

Lentil Bolognese

This recipe makes 3 servings

Ingredients:

  1. 3 portions of spaghetti
    For topping/sauce
  2. 300g green lentils
  3. 400g chopped tomatoes (1 tin)
  4. 2 cloves of garlic
  5. 1 onion
  6. 10 mushrooms
  7. Vegetables of your choice – we like to choose 4 additional vegetables, you can choose whatever you like e.g. mixed peppers/green beans/ celery/courgette etc.
  8. 1 Tbsp maple syrup
  9. 1 tsp cumin
  10. 1 tsp oregano
  11. 1 bay leaf
  12. 100ml water
  13. 120ml red wine
  14. Tbsp soy sauce
  15. Salt and pepper to taste

Optional extras: Basil leaves and nutritional yeast for toppings

Method:

  1. Soak lentils so they are ready for use (this can reduce cooking time)
  2. Boil the kettle for later use for spaghetti
  3. Chop up your veggies and mince/crush the garlic
  4. In a non stick pan fry the garlic, onion and mushrooms for 2-3 mins
  5. Add the remaining vegetables and add the cumin, oregano and the bay leaf, stir and allow to cook for a further 2-3 mins
  6. Stir in the maple syrup
  7. Add the liquid ingredients into the pan (the wine, soy sauce and chopped tomatoes)
  8. Mix the ingredients thoroughly, salt and pepper to taste
  9. Add the lentils and allow the mixture to simmer for up to 25 mins on a low/medium heat or until lentils are tender (stirring occasionally)
  10. While this is simmering cook your pasta
  11. Serve and enjoy 😊

Nutrition:

Per Serving:

  • Carbs- 85g             
  • Protein- 19g                    
  • Fats- 2g                     
  • Calories-  455       

Spicy Tofu Meal Prep

This recipe makes 3 servings

Ingredients:

  1. 1 block firm tofu (approx 300g)
  2. 1 red onion
  3. 1 red pepper
  4. 200g cooked potato
  5. 150g broccoli
  6. 100g cherry tomatoes (halved)
  7. 1 tsp cayenne Pepper
  8. 1 tsp ground turmeric
  9. Serve with: bag of spinach

Method:

  1. Par boil your potatoes and finish in air frier or oven
  2. Chop up all the veggies
  3. Add them in the pan with the potatoes from earlier
  4. Crumble in the firm tofu
  5. Add your spices
  6. Cook for 5-6 mins
  7. Serve with spinach, its good for you 😊

Nutrition

  • Carbs- 25.1g             
  • Protein- 16.5g                    
  • Fats- 7.6g                     
  • Calories-  235