WHAT YOU NEED WHAT YOU NEED TO DO

PLANT BASED
RECIPE PACK
Discover the plant based recipe collection,
including breakfast, lunch, dinner, treats
and smoothie options.

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TABLE OF CONTENTS
WHAT YOU NEED WHAT YOU NEED TO DO

1 AVOCADO, TAPENADE & EGG TOAST 13 FLUFFY BERRY PANCAKES

2 ASIAN STYLE SCRAMBLED EGGS 14 PROTEIN ORANGE & YOGURT PANCAKES

3 GOATS CHEESE & AVOCADO ON TOAST 15 ALMOND BANANA PANCAKES

4 AVOCADO, FETA & POMEGRANATE TOAST 16 ZOODLES WITH QUINOA & POACHED EGG

5 BREAKFAST SALAD BOWL 17 GOATS CHEESE, PEAR & WALNUT SALAD

6 SUPERFOOD BREAKFAST WITH FRIED EGG 18 DETOX SALAD

7 COTTAGE CHEESE, AVOCADO & SUNDRIED

TOMATO BREAKFAST WRAP
19 GRILLED PUMPKIN, TOFU & BULGUR SALAD

8 TROPICAL BREAKFAST SMOOTHIE BOWL 20 SUPERFOOD TAHINI SALAD

9 RASPBERRY & FLAXSEEDS SMOOTHIE BOWL 21 ROASTED ROOT VEG SALAD WITH FETA

10 BOUNTY OATS WITH DARK CHOCOLATE 22 KALE & BROCCOLI SALAD

11 OVERNIGHT VANILLA YOGURT OATS 23 VEGGIE ‘THROW TOGETHER’ SALAD

12 BANANA PROTEIN PANCAKES 24 SUNDRIED TOMATO & TAHINI SALAD

TABLE OF CONTENTS
WHAT YOU NEED WHAT YOU NEED TO DO

25 TOFU IN PEANUT SAUCE 37 GREEN SUSHI SALAD WITH CRISPY TOFU

26 CHICKPEA & TAHINI STUFFED AUBERGINE 38 VEGETARIAN NASI GORENG

27 BAKED SWEET POTATO WITH FETA,

PESTO AND POMEGRANATE
39 SMOKED AUBERGINE GOULASH

28 SATAY TEMPEH SKEWERS WITH ASIAN SLAW 40 SLOW COOKER CAULIFLOWER TIKKA MASALA

29 SWEET POTATO PANCAKES 41 CHICKPEA, SWEET POTATO & SPINACH CURRY

30 LEEK AND PEA SOUP WITH BASIL 42 CREAMY VEGAN SUNDRIED TOMATO PASTA

31 BROCCOLI AND GINGER SOUP 43 CHAKALAKA STYLE RISOTTO

32 MUSHROOM SOUP 44 QUICK VEGETABLE CURRY

33 SWEET POTATO PASTE 45 RASPBERRY MILLET PROTEIN PUDDING

34 CRISPY TOFU 46 KIWI CHIA PROTEIN PUDDING

35 CREAMY LEEK RISOTTO 47 CHOCOLATE CHIA PUDDING

36 SWEET POTATO SAAG ALOO 48 VEGAN ORANGE CHOCOLATE MOUSSE

TABLE OF CONTENTS
WHAT YOU NEED WHAT YOU NEED TO DO

49 COCONUT-BANANA MILLET CUSTARD

50 BANANA PROTEIN SOFT SERVE

RECIPE KEY
Look for these helpful

51 CHOCOLATE MILLET PUDDING

icons throughout the file.

52 EASY OAT & CARROT COOKIES

GF Gluten Free

DF Dairy Free
53 QUARK WITH POMEGRANATE COCONUT
& DARK CHOCOLATE
LC Low Carb (under 20g serving)
54 VEGAN LEMON & COCONUT CAKE
MP Meal Prep/Freezer Friendly

55 VANILLA & COCONUT TRUFFLES HP High Protein (over 20g per serving)

56 STRAWBERRY PROTEIN CHIA PUDDING V Vegetarian

57 RAW BEET SMOOTHIE Q Quick (under 30 mins)

58 PEANUT BUTTER & JELLY SMOOTHIE

N Contains Nuts
EXAMPLE MEAL PLAN NO 1
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WHAT YOU NEED WHAT YOU NEED TO DO

BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST

Goats Cheese & Breakfast Salad Goats Cheese & Breakfast Salad Superfood Peanut Butter & Superfood
Avocado on Bowl Avocado on Bowl Breakfast with Jelly Smoothie Breakfast with
Toast Toast Fried Eggs Fried Eggs

LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH

Zoodles with Leftover Slow Zoodles with Chickpea & Leftover Baked Chickpea & Peanut Butter &
Quinoa & Cooked Quinoa & Tahini stuffed Sweet Potato Tahini stuffed Jelly Smoothie
Poached Egg Cauliflower Poached Egg Aubergine with Feta, Pesto Aubergine
Tikka Masala & Pomegranate

SNACK SNACK SNACK SNACK SNACK SNACK SNACK

E.g. Peanut E.g. Peanut E.g. Peanut E.g. Peanut E.g. Peanut E.g. Peanut E.g. Peanut
Butter & Jelly Butter & Jelly Butter & Jelly Butter & Jelly Butter & Jelly Butter & Jelly Butter & Jelly
Smoothie, Easy Smoothie, Easy Smoothie, Easy Smoothie, Easy Smoothie, Easy Smoothie, Easy Smoothie, Easy
Oat & Carrot Oat & Carrot Oat & Carrot Oat & Carrot Oat & Carrot Oat & Carrot Oat & Carrot
Cookies Cookies Cookies Cookies Cookies Cookies Cookies

DINNER DINNER DINNER DINNER DINNER DINNER DINNER

Slow Cooked Creamy Vegan Leftover Baked Sweet Creamy Leek Meal Out – Creamy Leek
Cauliflower Tikka Sundried Creamy Vegan Potato with Risotto Enjoy! Risotto
Masala Tomato Pasta Sundried Feta, Pesto &
Tomato Pasta Pomegranate
WEEKLY SHOPPING LIST FOR MEAL PLAN NO1
WHAT YOU NEED
FRUIT & VEGETABLES DAIRY & NON-DAIRY WHAT YOU NEED
GRAINS, SEEDS TO DO
& SPICES CANS, CONDIMENTS & MISC

Fresh Dairy Grains Oils

1x avocado goats cheese quinoa olive oil
2x lime feta cheese instant oats coconut oil
1x lemon parmesan whole-grain flour Cans & Condiments
1x bag mixed salad leaves cream brown rice pasta 1x can chopped tomatoes
baby cucumbers Non-Dairy risotto rice 1x can coconut milk
blueberries 7x eggs Nuts & Seeds chickpeas
1x broccoli almond milk sesame seeds tahini
1x garlic pumpkin seeds pesto
4x onion cashews sundried tomatoes
1x banana roasted almonds tomato puree
2x zucchini Spices balsamic vinegar
1x aubergines chili flakes Sweeteners
1x pomegranat ground turmeric honey
cherry tomatoes paprika maple syrup
1x carrot oregano Other
1x cauliflower curry powder bread
ginger cumin vegetable stock
1..7 lb. (800g) sweet potato cinnamon
2x leeks mixed herbs
Frozen Baking
raspberries baking powder
Dried vanilla extract
cranberries
Herbs
parsley
coriander
rosemary
EXAMPLE MEAL PLAN NO 2
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
WHAT YOU NEED WHAT YOU NEED TO DO

BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST BREAKFAST

Asian Style Protein Orange Asian Style Avocado, Feta & Protein Orange Tropical Avocado, Feta &
Scrambled Eggs Pancakes Scrambled Eggs Pomegranate Pancakes Breakfast Pomegranate
Toast Smoothie Bowl Toast

LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH LUNCH

Goats Cheese, Leftover Grilled Goats Cheese, Kale & Broccoli Leftover Veggie Kale & Broccoli Tropical
Pear & Walnut Pumpkin, Tofu & Pear & Walnut Salad Throw Together Salad Breakfast
Salad Bulgar Salad Salad Salad Smoothie Bowl

SNACK SNACK SNACK SNACK SNACK SNACK SNACK

E.g. Tropical E.g. Tropical E.g. Tropical E.g. Tropical E.g. Tropical E.g. Tropical E.g. Tropical
Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast Breakfast
Smoothie Bowl, Smoothie Bowl, Smoothie Bowl, Smoothie Bowl, Smoothie Bowl, Smoothie Bowl, Smoothie Bowl,
Vanilla & Vanilla & Vanilla & Vanilla & Vanilla & Vanilla & Vanilla &
Coconut Coconut Coconut Coconut Coconut Coconut Coconut
Truffles Truffles Truffles Truffles Truffles Truffles Truffles

DINNER DINNER DINNER DINNER DINNER DINNER DINNER

Grilled Pumpkin, Sweet Potato Leftover Sweet Veggie Throw Chickpea, Sweet Meal Out – Chickpea, Sweet
Tofu & Bulgar Saag Aloo with Potato Saag Together Salad Potato & Enjoy! Potato & Spinach
Salad rice Aloo with rice Spinach Curry Curry
WEEKLY SHOPPING LIST FOR MEAL PLAN NO2
WHAT YOU NEED
FRUIT & VEGETABLES DAIRY & NON-DAIRY WHAT YOU NEED
GRAINS, SEEDS TO DO
& SPICES CANS, CONDIMENTS & MISC

Fresh Dairy Grains Oils

mixed Asian vegetables natural yoghurt spelt flour sesame oil
2x orange feta cheese granola coconut oil
1x avocado goats cheese bulgur wheat olive oil
2x lemon Non-Dairy Nuts & Seeds Cans & Condiments
1x pomegranate 7x eggs sesame seeds soy sauce
2x bananas coconut milk coconut chips balsamic glaze
1x mango tofu desiccated coconut balsamic vinegar
blueberries walnuts almond butter
1x kiwi almonds 2x can chickpeas
2x bag mixed salad leaves Spices mustard
1x pear chili powder tahini
1 lb. (500g) pumpkin rosemary 2x can coconut milk
2x bag spinach curry powder Sweeteners
1x bag kale paprika coconut sugar
1x bag rocket turmeric honey
1x broccoli Baking maple syrup
4x sweet potato vanilla extract Other
3x tomatoes baking powder whole-meal bread
bunch asparagus raisins coconut water
4x onions vegetable stock
1x garlic
ginger
1x chili pepper
Herbs
coriander
mint
 WHAT YOU NEED WHAT YOU NEED TO DO

AVOCADO, TAPENADE
& EGG TOAST
AVOCADO, TAPENADE & EGG TOAST
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 eggs, boiled Boil the egg for 7 mins. Toast the bread.
Serves: 2
Prep: 10 mins
• 1 ripe avocado
Cook: 0 mins • 2 slices favourite bread Remove the stone and flesh of the avocado and cut it into
• 2 tbsp. tapenade slices. Cut the eggs into quarters.
• coriander leaves, to serve
• microgreens, to serve Spread the tapenade over the bread and top with the
(optional) avocado and egg. Season with salt and pepper. Top with
Nutrition per
coriander and microgreens (optional).
serving:
386 kcal
26g Fats
25g Carbs
12g Protein

DF V

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WHAT YOU NEED WHAT YOU NEED TO DO

ASIAN STYLE
SCRAMBLED EGGS
ASIAN STYLE SCRAMBLED EGGS
WHAT YOU NEED WHAT YOU NEED TO DO

• 3 eggs Whisk eggs and egg whites together in a bowl. Season with
Serves: 2
Prep: 5 mins
• 2 egg whites pepper and soy sauce.
Cook: 10 mins • 1 tbsp. soy sauce
• 2 tsp. sesame oil Heat 1 tsp. sesame oil in a pan over medium-low heat. Add
• 1 1/4 cup (200g) mixed the mixed veggies and 1 tbsp. of water. Season with salt and
Asian vegetables pepper and cook for 4-5 mins until tender. Transfer onto a
• 1 tsp. black sesame plate.
Nutrition per
seeds
serving: • coriander, to serve Add egg mixture to pan and swirl to coat the base. Cook
206 kcal without stirring for 30 seconds. Using a wooden spoon, push
11g Fats the set eggs to the outer edge and the raw eggs to the
6g Carbs centre.
15g Protein

Gently push the eggs around the pan every 15 seconds until
set. Sprinkle with the sesame seeds.

Remove from heat and serve with the earlier prepared

GF DF
vegetables — top with fresh coriander and additional
LC V sesame seeds, to serve.

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WHAT YOU NEED WHAT YOU NEED TO DO

GOATS CHEESE &

AVOCADO ON TOAST
GOATS CHEESE & AVOCADO ON TOAST
WHAT YOU NEED WHAT YOU NEED TO DO

• 4 small slices bread Toast the bread. In the meantime, smash the avocado
Serves: 2
Prep: 5 mins
• 1 ripe avocado with a fork and then divide among the bread slices.
Cook: 0 mins • ¼ cup (30g) goats’ cheese
• 1 tbsp. black sesame seed Top with crumbled goat cheese. Season with salt and
• ½ lime, juice pepper, then drizzle with lime juice and sprinkle with
• hot chili pepper or flakes, to sesame seeds, and chilli to taste.
serve
Nutrition per
serving:
370 kcal
22g Fats
35g Carbs
11g Protein

V Q
 WHAT YOU NEED WHAT YOU NEED TO DO

AVOCADO, FETA &

POMEGRANATE TOAST
AVOCADO, FETA & POMEGRANATE TOAST
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 slices wholemeal bread Toast the bread to your liking. Remove the avocado flesh
Serves: 2
Prep: 5 mins
• 1 avocado and mash it up with a fork, season with salt & pepper.
Cook: 0 mins • ¼ cup (50g) feta cheese,
crumbled Divide the avocado between the 2 slices of toasted bread.
• ¼ pomegranate, seeds Crumble the feta cheese on top and sprinkle with
• mint leaves, to garnish pomegranate seeds. Garnish with mint leaves and serve.

Nutrition per
serving:
322 kcal
21g Fats
27g Carbs
9g Protein

V Q
WHAT YOU NEED WHAT YOU NEED TO DO

BREAKFAST
SALAD BOWL
BREAKFAST SALAD BOWL
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 slices bread of choice Toast the bread and tear into small pieces.
Serves: 2
Prep: 10 mins
• 2 handfuls salad leaves per
Cook: 0 mins bowl Assemble the salad in large bowls. Place two handfuls of
• 2 baby cucumbers, sliced salad leaves in each dish, top with sliced cucumber, feta
• 2.6 oz. (75g) feta cheese, cheese, and blueberries, then sprinkle with pumpkin
cubed seeds.
• 2.6 oz. (75g) blueberries
Nutrition per
• 2 tbsp. pumpkin seeds Lastly drizzle with olive oil, honey, and lemon juice.
serving: • 1 tbsp. olive oil
317 kcal • 2 tsp. honey
17g Fats • ½ lemon, juiced
32g Carbs
10g Protein

V Q
WHAT YOU NEED WHAT YOU NEED TO DO

SUPERFOOD BREAKFAST
WITH FRIED EGG
SUPERFOOD BREAKFAST WITH FRIED EGG
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 cups (300g) broccoli Divide the broccoli into smaller parts and chop into tiny pieces or
Serves: 2
Prep: 5 mins
• 2 tbsp. coconut oil use a food processor to make broccoli rice.
Cook: 15 mins • 1 garlic clove, minced
• 1/4 onion, chopped Heat 1 tbsp. of oil in a pan on medium-high heat, add the minced
• 2 tbsp. (20g) pumpkin garlic, chopped onion, pumpkin seeds and fry, stirring for about
seeds 5 minutes, until browned.
• 1 tbsp. (20g) dried
Nutrition per
cranberry Next, add the cranberries, broccoli rice and all the spices, season
serving: • lemon juice with salt & pepper, mix and fry for another 5-7 minutes. If you
397 kcal • 4 eggs need, add a little water to avoid burring. At the end of cooking
26g Fats drizzle with lemon juice.
27g Carbs Spices:
18g Protein
• ½ tsp. ground turmeric In a separate frying pan heat the remaining 1 tbsp. of oil, and fry
• ½ tsp. chili flakes the eggs. Once ready serve on top of the broccoli rice, season
• ½ tsp. paprika with salt & pepper.
• ½ tsp. oregano
GF DF

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 COTTAGE CHEESE, AVOCADO
WHAT YOU NEED WHAT YOU NEED TO DO

& SUNDRIED TOMATO BREAKFAST WRAP

COTTAGE CHEESE, AVOCADO & SUNDRIED TOMATO
BREAKFAST WRAP
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 ¾ cups (400g) cottage Heat the wraps according to instructions. Mash the avocado
Serves: 4
Prep: 10 mins
cheese with a fork and spread over the corn wraps. Season with salt
Cook: 0 mins • 2 avocados, stone & pepper.
removed
• 4 medium corn wraps Next divide the cottage cheese, tomatoes and lettuce over
• 2/3 cup (100g) sundried the avocado. Roll the wraps and wrap them tightly in cling
tomatoes film. Keep the wraps in the refrigerator until required.
Nutrition per
• 4 handfuls lettuce
serving:
365 kcal
21g Fats
31g Carbs
14g Protein

GF V

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 WHAT YOU NEED WHAT YOU NEED TO DO

TROPICAL BREAKFAST
SMOOTHIE BOWL
TROPICAL BREAKFAST SMOOTHIE BOWL
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 bananas, frozen slices Place the bananas, mango, coconut water and coconut
Serves: 2
Prep: 10 mins
• 4.4 oz. (125g) mango, milk in a blender or food processor and blend until smooth.
Cook: 0 mins frozen cubes
• 2/3 cup (160ml) coconut Divide the smoothie over 2 bowls and top with the kiwi,
water blueberries, coconut chips and granola. Serve imminently
• 1/3 cup (80ml) coconut
milk
Nutrition per
• handful blueberries,
serving: topping
345 kcal • 1 kiwi, peeled and sliced,
8g Fats topping
69g Carbs • 2 tbsp. coconut chips,
5g Protein
topping
• 2 tbsp. granola, topping

DF V

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 WHAT YOU NEED WHAT YOU NEED TO DO

RASPBERRY & FLAXSEEDS

SMOOTHIE BOWL
RASPBERRY & FLAXSEEDS SMOOTHIE BOWL
WHAT YOU NEED WHAT YOU NEED TO DO

• 3 tbsp. flaxseeds Boil the water in the kettle.

Serves: 1
Prep: 10 mins
• 1/2 cup (100ml) water
Cook: 5 mins • 1 cup raspberries, frozen Place the flaxseeds in a small pot and add in the water,
• 3 heaped tbsp. (50ml) cook for around 5 mins, until the water turns sticky. Then
beetroot juice take off the heat and allow to cool slightly.
• 2 tbsp. natural yogurt (or
plant based) Place the raspberries and beetroot juice in a blender and
Nutrition per
• 1 tsp. raw cacao nibs blend until smooth. Next add in the flaxseeds and blend
serving: again.
240 kcal
13g Fats Transfer the smoothie into a bowl and top with the yogurt
28g Carbs and cocoa nibs. Serve straight away.
8g Protein

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WHAT YOU NEED WHAT YOU NEED TO DO

BOUNTY OATS WITH

DARK CHOCOLATE
BOUNTY OATS WITH DARK CHOCOLATE
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 cup oats (90g/3.17 oz.) Place the oats in a saucepan and add 1 ½ glasses of water
Serves: 3
Prep: 5 mins
• 2 tbsp. desiccated coconut and the desiccated coconut. Bring to boil then reduce heat,
Cook: 10 mins • 6.7 fl. oz. (200ml) coconut and cook covered for about 10 minutes, in the meantime stir
milk 2 - 3 times.
• 2 tbsp. coconut sugar or
honey Remove the lid, add coconut milk and sugar. Mix and
• 1.7 oz. (50g) dark chocolate, remove from the heat.
Nutrition per
chopped
serving: • handful raspberries Divide between bowls, sprinkle with chopped chocolate and
341 kcal top raspberries to serve.
18g Fats
36g Carbs
6g Protein

MP V

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 WHAT YOU NEED WHAT YOU NEED TO DO

OVERNIGHT VANILLA
YOGURT OATS
OVERNIGHT VANILLA YOGURT OATS
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 ½ cup (350ml) vanilla In the evening mix the yoghurt and rolled oats, then
Serves: 2
Prep: 5 mins
yoghurt, soy or normal refrigerate overnight in a jar.
Cook: 0 mins • 5 tbsp. (30g) rolled oats
• 1 tbsp. honey In the morning add the honey and mix well. Transfer into
• 2-4 strawberries, sliced serving bowls and serve topped with fresh strawberries and
• 1 kiwi, sliced kiwi.

Nutrition per
serving:
249 kcal
5g Fats
41g Carbs
9g Protein

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WHAT YOU NEED WHAT YOU NEED TO DO

BANANA PROTEIN
PANCAKES
BANANA PROTEIN PANCAKES
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 cup (90g) oats Place all ingredients except the chocolate chips into a
Makes: 6
Prep: 5 mins
• 1 ripe banana blender and blitz until smooth. Next, stir in the chocolate
Cook: 10-15 mins • 1/2 cup (115g) cottage chips.
cheese
• 1/4 cup egg whites (1-2 Fry the pancakes on a dry non-stick pan, over medium-
eggs) high heat for 2-3 mins each side.
• 4 tbsp. coconut milk, from
Nutrition per 3
a carton The batter will allow to make around 6 small pancakes.
pancakes: • 1/2 tsp. cinnamon To serve, top with your favourite toppings.
424 kcal • 1/2 tsp. baking powder
18g Fats • 1/4 cup (45g) dark NOTE:
52g Carbs chocolate chips (70%) Nutrition information is per 3 small pancakes. Toppings
12g Protein
are not included in nutritional information.

MP V

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WHAT YOU NEED
FLUFFY BERRY
WHAT YOU NEED TO DO

PANCAKES
FLUFFY BERRY PANCAKES
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 cup (200g) cottage Place the cottage cheese in a bowl and crush it with a fork.
Makes: 8
Prep: 10 mins
cheese Add the eggs, sugar and whisk well, then pour in the oil and
Cook: 10 mins • 2 eggs milk and mix again.
• 2 tbsp. coconut sugar
• 2 tbsp. coconut oil, Mix in the flour and baking powder until smooth mass
melted forms.
• 1/3 cup (80ml) coconut
Nutrition per
milk, carton Heat a dry non-stick pan on medium heat, and place 2
serving: • 1 1/3 cup (160g) wheat tablespoons of the dough per one pancake onto the pan.
170 kcal flour Level the surface and arrange a few berries over the top. Fry
7g Fats • 2 tsp. baking powder for about 2.5 minutes over medium heat until grown slightly
22g Carbs • around 24 raspberries and browned.
6g Protein
• around 32 blueberries
Flip over and cook for another 2-2.5 minutes until browned
on the other side. Serve hot or cold.

MP V

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 WHAT YOU NEED WHAT YOU NEED TO DO

PROTEIN ORANGE
& YOGURT PANCAKES
PROTEIN ORANGE & YOGURT PANCAKES
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 eggs Mix the egg, yogurt, sugar and orange peel. Fold in the flour
Serves: 2
Prep: 5 mins
• 8 tbsp. (160g) natural and baking powder and mix well until smooth. Lastly, add in
Cook: 10 mins yogurt the melted coconut oil and mix again.
• 2 tsp. coconut sugar
• 2 tsp. orange peel Fry the pancakes on a dry non-stick pan over low-medium
• 2 tsp. vanilla extract heat until golden brown.
• 8 tbsp. (120g) spelt
Nutrition per
flour Serve with slices of orange and fresh berries.
serving: • 1 tsp. baking powder
259 kcal • 1 tsp. coconut oil,
12g Fats melted PRO TIP:
48g Carbs • orange slices, to - If avoiding dairy, swap natural yogurt for soy or coconut
18g Protein
serve yogurt.
- Spice up your pancakes with cinnamon or cardamom for a
fiery kick

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 WHAT YOU NEED WHAT YOU NEED TO DO

ALMOND BANANA
PANCAKES
ALMOND BANANA PANCAKES
WHAT YOU NEED WHAT YOU NEED TO DO

• 5/8 cup (125g) mango, Put the mango pieces, and passion fruit flesh in a saucepan
Serves: 2
Prep: 10 mins
cubes and add the water. Heat for 10 minutes on low heat until
Cook: 15 mins • 2 passion fruit fruit is softened. Stir frequently. Put the fruit aside and let it
• 4 tbsp. water cool.
• ½ cup (60g) almond flour
• 1 ripe banana In the meantime, mix the almond flour, the ripe banana and
• 1 medium egg egg in the blender or food processor until smooth.
Nutrition per
• 1 tsp oil
serving: Heat the oil in a large non-stick pan scoop 6 pieces of
346 kcal batter into the pan with a tablespoon.
21g Fats
28g Carbs Fry the pancakes for about 3 mins. until browned and done
13g Protein
on both sides. Turn them carefully, as the batter is not very
firm.

Serve with the fruit spread made earlier.

GF DF

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WHAT YOU NEED WHAT YOU NEED TO DO

ZOODLES WITH QUINOA

& POACHED EGG
ZOODLES WITH QUINOA & POACHED EGG
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 ½ cup (280g) cooked Divide the cooked quinoa onto 2 plates.

Serves: 2
Prep: 15 mins
quinoa
Cook: 10 mins • 1 tbsp. coconut oil Heat half the oil in a pan on medium heat. Sauté the garlic
• 2 garlic cloves, crushed for 1-2 mins then add the zucchini noodles (zoodles), cook
• 2 medium zucchinis, for another 3-4 mins stirring often. Towards the end of
spiralized cooking, season with salt and pepper and herbs. Add the
• 12 cherry tomatoes, halved zoodles onto the plates.
Nutrition per
• 1 tsp. oregano or mixed
serving: herbs On the same pan, heat the other half of the oil and cook
347 kcal • 2 medium poached eggs the cherry tomatoes for 2-3 mins. Season with salt, pepper
15g Fats • chilli flakes, to taste and oregano. Add to the quinoa and zoodles.
38g Carbs
15g Protein
To serve, top the zoodles with a poached egg and season
with chilli flakes and freshly ground black pepper.

GF V

Q DF
 WHAT YOU NEED WHAT YOU NEED TO DO
GOATS CHEESE, PEAR
& WALNUT SALAD
GOATS CHEESE, PEAR & WALNUT SALAD
WHAT YOU NEED WHAT YOU NEED TO DO

• 3.5 oz. (100g) mix salad Divide the salad leaves onto 2 plates.
Serves: 2
Prep: 10 mins
leaves
Cook: 0 mins • 1 ripe pear Peel the pear, and cut into quarters, cut out the seed
• 2 tbsp. lemon juice nests, cut the quarters into bite-size pieces. Transfer into a
• 3.5 oz. (100g) goats cheese bowl and drizzle with lemon juice. Take the pears out of
• 1.1 oz. (30g) walnuts the lemon juice and add them to the salad leaves.
• 1 tbsp. honey
Nutrition per
• 1 tbsp. olive oil In the bowl with lemon juice, add honey, olive oil, and salt,
serving: to taste. Mix well and set aside.
379 kcal
28g Fats Crumble the goat cheese over the salads and top with
26g Carbs chopped walnuts. Drizzle with the earlier made dressing
10g Protein
and serve.

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WHAT YOU NEED WHAT YOU NEED TO DO

DETOX SALAD
DETOX SALAD
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 bunches parsley, roughly In a medium bowl add parsley, avocado, quinoa,

Serves: 2
Prep: 10 mins
chopped, around 1 oz. (30g) cucumber, zucchini, and onion and toss to combine.
Cook: 0 mins • ¼ cup (46g) cooked quinoa
• 1 avocado, peeled, stone Drizzle with olive oil and lemon, season with salt and
removed, cut into cubes pepper, then mix to combine and serve sprinkled with nuts
• ½ cucumber, cut into and seeds.
cubes
Nutrition per
• ½ zucchini, cut into cubes
serving: • 1 small red onion, finely
315 kcal diced
24g Fats • 1 tsp. olive oil
19g Carbs • juice of 1 lemon
10g Protein
• ¼ cup (30g) mixed seeds
and nuts, to garnish

GF DF

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 WHAT YOU NEED WHAT YOU NEED TO DO
GRILLED PUMPKIN,
TOFU & BULGUR SALAD
GRILLED PUMPKIN, TOFU & BULGAR SALAD
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 ¼ cup (500g) pumpkin, Heat the oven to 200C (400° F).

Serves: 2
cubed
Prep: 10 mins
Cook: 20 mins • 1 tsp. sweet paprika Season the pumpkin with salt and pepper, paprika
• 1 tsp. chili powder powder and rosemary. Cover well with olive oil and honey.
• 2 tsp. dried rosemary
• 1 tbsp. olive oil Put the pumpkin on a baking tray lined with paper. Bake in
• 1 tbsp. honey the oven for about 20 minutes, halfway through cooking
Nutrition per
• 1/3 cup (40g) walnuts, time add the walnuts and drained tofu.
serving: chopped
360 kcal • 1/4 cup (55g) of bulgur Place the bulgur into a small pot, and add 3/4 cup of
22g Fats wheat water, season with salt and bring to boil. Simmer under
38g Carbs • few handfuls spinach cover for about 20 minutes until tender, and the liquid is
10g Protein
• 2/3 cup (80g) tofu, drained absorbed.
• 1 tbsp. balsamic glaze
Add the cooked bulgar to the roasted pumpkin on the
baking tray and mix, collecting the whole flavour from the
roasted pumpkin. Add the spinach and mix well.
DF V

N Divide onto plates, season with freshly ground pepper and

drizzle with balsamic glaze. This dish can be served warm
or cold.
WHAT YOU NEED WHAT YOU NEED TO DO

SUPERFOOD
TAHINI SALAD
SUPERFOOD TAHINI SALAD
WHAT YOU NEED WHAT YOU NEED TO DO

For the Salad: Make the dressing by blending all the dressing
Serves: 2
Prep: 10 mins
• 2 cups (200g) baby kale ingredients. Taste and adjust seasonings if necessary.
Cook: 0 mins • 2 handfuls micro greens
• 2 carrots, shredded For the salad, toss all of the salad ingredients in a bowl
• 8 radishes, thinly sliced and drizzle with the tahini dressing.

For the Dressing: Top with microgreens or your favourite seeds (optional).
Nutrition per
• ½ lemon, juice
serving: • 2 tbsp. tahini
190 kcal • 1 tsp. honey
10g Fats • 2 tbsp. water
19g Carbs • salt
9g Protein
• 1 garlic clove, minced
• cayenne

GF DF

LC V

Q
WHAT YOU NEED WHAT YOU NEED TO DO

ROASTED ROOT VEG

SALAD WITH FETA
ROASTED ROOT VEG SALAD WITH FETA
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 medium carrots, peeled Pre-heat the oven to 400F (200C).

Serves: 4
Prep: 10 mins • 2 medium parsnips, peeled
Cook: 30 mins • 1 lb. (450g) pumpkin, peeled Wash and peel the carrots and parsnips. Cut them into
• 2 tbsp. olive oil small strips. Peel and cube the pumpkin.
• 4 oz. (120g) rocket
• 2 oz. (50g) feta Place all the vegetables into a roasting tray, and grease
• ¼ cup (30g) pumpkin seeds evenly with 1 tbsp. of olive oil. Season with salt and pepper,
Nutrition per
and roast in the oven for 20-30 mins (depending on the
serving: thickness of the vegetables).
197 kcal
11g Fats Once cooked add the roasted vegetables and rocket to a
21g Carbs large bowl and drizzle with the remaining 1 tbsp. of olive oil.
6g Protein

Sprinkle with crumbled feta cheese and pumpkin seeds, and

season with salt and pepper to serve.

GF MP

V
WHAT YOU NEED WHAT YOU NEED TO DO

KALE & BROCCOLI SALAD

KALE & BROCCOLI SALAD
WHAT YOU NEED WHAT YOU NEED TO DO

For the Salad: Preheat oven to 400F (200C).

Serves: 2
Prep: 5 mins
• ½ head broccoli
Cook: 20 mins • 1 tbsp. olive oil Place the broccoli florets on a baking tray, drizzle with olive
• 1 ¼ cup (125g) kale oil and season with salt and pepper. Cook for 15-20 mins
• 1 ¼ cup (125g) mixed until soft, add the kale in the last 10 mins of cooking, then
salad leaves remove from the oven.
• scant ¼ cup (30g)
Nutrition per
raisins Place the broccoli, kale and salad leaves in a mixing bowl
serving: • ¼ cup ( 30g) almonds, and add in the almonds and raisins. Mix gently.
370 kcal roasted, chopped
20g Fats Make the dressing by mixing all the dressing ingredients and
42g Carbs For the Dressing: drizzle the salad. Mix well before serving.
17g Protein
• 1 tbsp. honey
• 1 tbsp. balsamic
vinegar
• 2 tbsp. lemon juice
• 1 tbsp. almond butter
GF DF

Q V

N
WHAT YOU NEED WHAT YOU NEED TO DO

VEGGIE ‘THROW
TOGETHER’ SALAD
VEGGIE ‘THROW TOGETHER’ SALAD
WHAT YOU NEED WHAT YOU NEED TO DO

For the Salad: Preheat oven to 375F (190C).

Serves: 3
Prep: 10 mins
• 1 medium sweet
Cook: 30 mins potato Wash and chop the potato into bite size pieces, then place
• 5/8 cup (120g) on a baking tray with the chickpeas. Drizzle with 1 tbsp. olive
chickpeas, drained oil and season with salt and pepper. Roast for 30 mins. Add
• 1 tbsp. olive oil the asparagus in the last 10 mins of roasting.
• 9 oz. (250g) asparagus
Nutrition per
• 1 cup (30g) spinach In the meantime, prepare the dressing by mixing all the
serving: • 1 cup (30g) kale dressing.
343 kcal • 1 cup (30g) rocket
15g Fats Place spinach, kale and rocket in a bowl and rub the
40g Carbs For the Dressing: dressing into the leaves.
13g Protein
• 1 tsp. mustard
• 1 tbsp. tahini Once the roasted veggies are ready, divide the salad
• 2 tbsp. lemon juice between bowls and top with the baked potato, chickpeas
• 1 tbsp. olive oil and asparagus. Serve hot or cold.
• 1 tsp. honey
GF DF

MP V
WHAT YOU NEED WHAT YOU NEED TO DO

SUNDRIED TOMATO &

TAHINI SALAD
SUNDRIED TOMATO & TAHINI SALAD
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 ¾ cup (130g) lentils, Prepare the vegetables and place them in a large bowl.
Serves: 2
Prep: 5 mins
drained
Cook: 0 mins • 1 cup (70g) sundried Mix together the dressing ingredients (tahini, vinegar,
tomatoes, drained tamari & honey), season with salt and pepper, and drizzle
• ½ cup (80g) artichoke, over the salad. Mix well, divide onto two plates and serve.
drained
• 1 cup (225g) spinach
Nutrition per
• ½ cucumber, chopped
serving: • 2 tbsp. tahini
295 kcal • 2 tsp. apple cider vinegar
20g Fats • 1 tbsp. tamari or soy sauce
19g Carbs • 1 tsp. honey
13g Protein

DF LC

MP V

Q
 WHAT YOU NEED WHAT YOU NEED TO DO

TOFU IN
PEANUT SAUCE
TOFU IN PEANUT SAUCE
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 tbsp. coconut oil Firstly, prepare the tofu. Drain all the water, and sandwich it
Serves: 4
Prep: 30 mins
• 2 ¼ cups (400g) tender between two paper towels and two plates. Place a heavy item
Cook: 15 mins stem broccoli like a can on the top plate. Press for at least 30 minutes.
• 1 3/8 cups (350g) firm
tofu Cut the tofu into 1/2 inch (1.25 cm) cubes.

For the Sauce: Mix all the sauce ingredients and set aside. Steam or boil the
Nutrition per
• 1/4 cup (65g) natural tender stem broccoli until tender, set aside.
serving: peanut butter
310 kcal • 2 tbsp. tamari or soy In the meantime, heat the coconut oil in the pan over medium
18g Fats sauce heat and cook the tofu for around 10-15 mins, occasionally
17g Carbs • 2 tbsp. water
18g Protein
turning, until browned. Add in the earlier prepared sauce and
• 5 tbsp. honey stir well. Remove from heat and serve with the cooked
• 1 tsp. sesame oil broccoli.
• 1/2 tsp. chili flakes
• 1 tbsp. ginger, grated
GF DF

LC V

N
WHAT YOU NEED WHAT YOU NEED TO DO

CHICKPEA & TAHINI

STUFFED AUBERGINE
CHICKPEA & TAHINI STUFFED AUBERGINE
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 large aubergines Heat the oven to 400F (200C).

Serves: 4
Prep: 5 mins • 2 tbsp. olive oil
Cook: 40 mins • 1 small onion, chopped Cut the aubergines in half lengthwise, place them on a
• 2 cloves garlic, chopped baking tray lined with baking paper, and bake in the oven
• 2 tbsp. chopped parsley, for about 25 - 30 minutes. Once baked remove the flesh with
plus more to garnish a spoon, leaving about ¼ inch (1/2 cm) of the edges of the
• 1 cup (200g) chickpeas, aubergine. Chop the aubergine flesh and set aside.
Nutrition per
drained
serving: • 2 tbsp. tahini Heat a pan with 2 tbsp. of olive oil, add the chopped onion
360 kcal • juice of ½ lime and finely chopped garlic, fry for 2-3 minutes. Then add the
14g Fats • salt, pepper, oil chopped flesh, and season with salt and pepper. Continue
50g Carbs
14g Protein cooking for another 5 minutes stirring often.
Spices:
• 1 tsp. turmeric Next add the spices, and fry for another 2-3 minutes, adding
• 1 tsp. oregano water as needed to avoid burning.
• 1 tsp. cumin
• 1 tbsp. coriander, fresh, Add the chopped parsley and take off the heat. Finally add
GF DF
chopped the chickpeas, tahini and lime juice, mix, and season with
MP V • 1/3 tsp. hot paprika salt and pepper to taste.
• 1/3 tsp. sweet paprika
Transfer the stuffing into the halved cooked aubergines and
serve with fresh chopped parsley.
WHAT YOU NEED WHAT YOU NEED TO DO

BAKED SWEET POTATO

WITH FETA, PESTO
AND POMEGRANATE
BAKED SWEET POTATO WITH FETA, PESTO AND
POMEGRANATE
WHAT YOU NEED WHAT YOU NEED TO DO

• 1.7 lbs. (800g) sweet potato Heat the oven to 390F (200C). Wash the potatoes and
Serves: 4
Prep: 5 mins
• 1 tbsp. olive oil cut them into 4 slices. Season with salt, pepper, and rub
Cook: 30-45 mins • 2.8 oz. (80g) feta cheese with olive oil.
• seeds of ½ pomegranate
(50g) Arrange on a baking tray and bake in the oven for about
• 1.7 oz. (50g) pesto 30-45 minutes, until soft (the fork should smoothly enter
(homemade or store bought) the flesh). Thinner slices will be ready earlier.
Nutrition per
serving: Once cooked, spread the pesto over the potato slices,
283 kcal sprinkle with crumbled feta cheese and pomegranate
12g Fats seeds. If necessary, season with salt and pepper, to taste.
42g Carbs
7g Protein

GF V
 WHAT YOU NEED WHAT YOU NEED TO DO

SATAY TEMPEH SKEWERS

WITH ASIAN SLAW
SATAY TEMPEH SKEWERS WITH ASIAN SLAW
WHAT YOU NEED WHAT YOU NEED TO DO

• 14 oz. (400g) natural Cut the tempeh into 32 even cubes.

Serves: 4
Prep: overnight
tempeh
Cook: 20 mins Mix all the marinade ingredients in a bowl. Add the tempeh
For the Marinade: to the marinade and stir until all cubes are covered. Cover
• ¼ cup (45g) crunchy peanut the dish or place in an airtight container and store in the
butter fridge overnight (or a least 1-2 hours).
• 3 tbsp. coconut milk (more
Nutrition per
if required) Preheat the oven to 350F (180C).
serving: • 1 tbsp. sesame oil
365 kcal • 1 tbsp. lime juice Thread the marinated tempeh on skewers (4 cubes on
24g Fats • 1 tbsp. tamari (or soy sauce) each), then place on a baking sheet and bake for 20-25
22g Carbs • 1 tbsp. honey mins checking to prevent burning. Save the rest of the
23g Protein
• 1 tsp. chili paste (sambal marinade for serving.
oelek)
• 1 tsp. ginger, grated Mix all the slaw ingredients and season with salt and
pepper, then mix well and set aside.
For the Slaw:
GF DF
• 300g red cabbage, Once tempeh is ready, serve 2 skewers per person with a
V N shredded drizzle of the leftover sauce, alongside the Asian slaw.
• 1 tbsp. Sesame oil Sprinkle with sesame seeds to serve.
• 1 tsp. honey
• 1 tbsp. lime juice
• 2 tsp. ginger, grated
• sesame seeds, to serve
WHAT YOU NEED WHAT YOU NEED TO DO

SWEET POTATO
PANCAKES
SWEET POTATO PANCAKES
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 cups (300g) sweet potato, Place the grated sweet potato and onion in a large bowl.
Serves: 4
grated Add in the crushed garlic, eggs, flour, season with salt and
Prep: 10 mins
Cook: 10-15 mins • 1/2 small onion, grated pepper, as well as the paprika. Mix thoroughly.
• 1 clove garlic, crushed
• 2 eggs Heat the coconut oil in a pan, and add a heaped tbsp. of
• 3 heaped tbsp. buckwheat the better per 1 pancake (makes around 16). Fry for
flour around 3 minutes on medium heat, then flip and fry for
Nutrition per
• 2 tbsp. coconut oil another 1-2 mins.
serving: • 1/2 tsp. sweet paprika
199 kcal Serve with your favourite toppings (see ideas below).
9g Fats
25g Carbs
5g Protein
Serving suggestions:
• tomato / cream / lamb's lettuce or parsley / onion
• sliced cherry tomatoes / feta cheese / rocket / onion
• hummus / avocado / tomato / onion
GF DF

MP V

Q
 WHAT YOU NEED WHAT YOU NEED TO DO

LEEK AND PEA

SOUP WITH BASIL
LEEK AND PEA SOUP WITH BASIL
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 tsp. coconut oil Heat the oil in a large saucepan and cook the leek for 2
Serves: 4
Prep: 5 mins • 3 ¼ cups (400g) leek, minutes. Add the water and the stock cubes. Bring to the
Cook: 15 mins chopped boil and cook for a further 5 minutes.
• 4 cups (1L) water
• 2 vegetable stock cubes Add in the garden peas and cook for another 2 minutes. Put
• 3 cups (450g) garden peas three-quarters of the basil into the soup, turn off the heat
• ½ cup (15g) fresh basil, and puree with a hand blender until smooth.
Nutrition per chopped
serving: • 1 ¼ cup (150g) light feta, Divide the soup over 4 bowls and sprinkle with the crumbled
212 kcal crumbled cheese and the rest of the basil to serve. Season with freshly
5g Fats ground pepper.
30g Carbs
11g Protein

V Q
WHAT YOU NEED WHAT YOU NEED TO DO

BROCCOLI AND
GINGER SOUP
BROCCOLI AND GINGER SOUP
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 tbsp. coconut oil Heat the oil in a large pot over medium heat. Add the leeks
Serves: 6
Prep: 5 mins
• 7 oz. (200g) leeks, chopped and cook for around 5-6 minutes, until leeks are softened.
Cook: 10 mins • 2 tbsp. ginger, chopped
• 2 broccoli heads, florets Add in the ginger, broccoli florets, chopped potato, turmeric,
• 1 large potato, peeled, salt, sesame oil and stock.
chopped
• 1 tsp. turmeric Bring to a boil, reduce the heat and simmer for 10 mins until
Nutrition per
• 1 tsp. salt the vegetables are soft.
serving: • 1 tbsp. sesame oil
179 kcal • 6 cups (3 litres) stock Blend until creamy and smooth with a hand blender, then
7g Fats • 6 tbsp. natural yogurt (or season to taste with salt and freshly ground black pepper.
20g Carbs dairy free option)
8g Protein
• 6 tsp. sunflower seeds Serve topped with yogurt and sunflower seeds.

The soup can be stored in the fridge for up to 5 days, or in

the freezer for up to 3 months.
GF MP

Q V
WHAT YOU NEED WHAT YOU NEED TO DO

MUSHROOM SOUP
MUSHROOM SOUP
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 tbsp. coconut oil In a large pot heat the oil, and sauté the chopped onion and
Serves: 4
Prep: 10 mins • 1 onion, sliced sliced leek for about 3 mins.
Cook: 35 mins • 1/2 leek, chopped
• 5 1/3 cups (500g) Next, add washed and sliced mushrooms and fry for
mushrooms, sliced another 10 minutes stirring now and then.
• 1 small carrot, chopped Add the carrot, parsnip and potato. Mix well and cook for 3-
• 1 small parsnip, chopped 4 mins. Season with salt and pepper.
Nutrition per • 1 small potato, peeled,
serving: cubed Pour in the hot vegetable stock and bring to the boil.
204 kcal • 2 ½ cups (600ml) vegetable Simmer, covered for about 15 mins. until the vegetables are
11g Fats stock soft.
23g Carbs
• scant ½ cup (100ml) cream
6g Protein
fraiche Mix with a hand blender until smooth, add cream at the end
and serve.

GF MP

V
 WHAT YOU NEED WHAT YOU NEED TO DO

SWEET POTATO
PASTE
SWEET POTATO PASTE
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 large sweet potatoes Peel the sweet potatoes and cut into ¾ inch (2cm) cubes.
Serves: 4
Prep: 10 mins
• ½ red chili pepper Boil in water for about 10 minutes until done. Drain, and
Cook: 10 mins • ¾ cup (150g) chickpeas, place in a tall cup, allowing to cool slightly.
drained
• 1 tsp. garam masala Halve the pepper and remove the seed with a sharp knife,
then chop into pieces and add in with the cooked
potatoes. Next, add in the chickpeas and garam masala.
Nutrition per
serving: Puree everything with a hand blender (or food processor)
140 kcal until a smooth spread has formed. Season with salt and
1g Fats pepper to taste and serve as a spread or dip.
27g Carbs
5g Protein

GF DF

V Q
WHAT YOU NEED WHAT YOU NEED TO DO

CRISPY TOFU
CRISPY TOFU
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 ¾ cup (350g) firm tofu Preheat the oven to 200°C (400° F) and line a large baking
Serves: 4
Prep: 15 mins
• 1 tbsp. extra-virgin olive oil tray with baking paper.
Cook: 30 mins • 1 tbsp. tamari
• 1 tsp. favourite seasoning Drain the tofu and gently squeeze out the excess water.
• 1 tbsp. corn-starch Wrap it around in a cloth and place something heavy over
the top to further drain. Let rest for 10 mins.

Nutrition per
Slice or cube the tofu into bite-size pieces and place in a
serving: bowl. Drizzle with the olive oil and tamari. Season with your
151 kcal favourite spices and toss to combine.
10g Fats
4g Carbs Sprinkle the starch over the tofu, and toss them again until
11g Protein
evenly coated.

Transfer the tofu onto the earlier prepared baking sheet and
arrange in one layer. Bake for 25-30 mins, turning halfway,
until the tofu golden on the edges.
GF DF

LC V Use tofu in salads, or as a snack.

 WHAT YOU NEED WHAT YOU NEED TO DO

CREAMY LEEK RISOTTO

CREAMY LEEK RISOTTO
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 tbsp. coconut oil Heat the oil in a frying pan and sauté the leeks and onion for
Serves: 4
Prep: 5 mins
• 2 leeks, chopped and about 5 mins. Add in the rice and simmer for 1 minute.
Cook: 30 mins washed
• 1 white onion, diced Add about half of the stock and rosemary springs, gently stir.
• 1 ½ cup (350g) risotto rice Bring to the boil and simmer until liquid has almost absorbed,
• 2 cups (500ml) vegetable only then add the remaining stock. Cook the risotto until al
stock dente for about 25 minutes.
Nutrition per
• 3 rosemary springs
serving: • ½ cup (60g) parmesan, Remove the rosemary springs, and season the risotto with salt
438 kcal grated and pepper.
7g Fats • 3 tbsp. cream
81g Carbs Add half of the Parmesan cheese and the soy crème to the
13g Protein
risotto, plus some extra stock if desired to make it extra creamy.
Mix well and serve with the remaining parmesan.

GF V
 WHAT YOU NEED WHAT YOU NEED TO DO

SWEET POTATO
SAAG ALOO
SWEET POTATO SAAG ALOO
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 tbsp. coconut oil Heat the coconut oil in a large pan over medium-high heat. Add
Serves: 4
Prep: 15 mins
• 3 onions, thinly sliced the onion and cook for 2-3 mins until soft.
Cook: 15 mins • 4 garlic cloves, sliced
• 2 tbsp. ginger, grated Next add the garlic, ginger, curry powder, and sweet potato, mix
• 1 tbsp. mild curry powder well until combined.
• 2 2/3 cups (400g) sweet Season with salt and pepper.
potatoes, peeled and
Nutrition per
chopped Add the tomatoes and vegetable stock. Bring to boil, and turn
serving: • 3 tomatoes, diced down the heat and cover the pan. Simmer gently for about 10
197 kcal • 1 ¼ cup (300ml) minutes.
7g Fats vegetable stock
35g Carbs • 1 ¼ cups (250g) spinach, In the meantime, prepare the yogurt by mixing together the
6g Protein
roughly chopped natural yogurt, desiccated coconut, and mint. Set aside until
• 4 tbsp. natural yogurt needed.
• 2 tbsp. desiccated
coconut Next, add the spinach to the pan and cover the pan. Wait until
• 1 tbsp. mint leaves, finely the spinach has wilted, this will take a few minutes. Finally, give
GF V
chopped everything a good stir, season with some more salt and pepper
• juice of ½ lemon if required and if necessary loosen the sauce with some water.
• handful coriander,
chopped Serve with the earlier prepared yogurt, a squeeze lemon, and
fresh coriander.
WHAT YOU NEED WHAT YOU NEED TO DO

GREEN SUSHI SALAD

WITH CRISPY TOFU
GREEN SUSHI SALAD WITH CRISPY TOFU
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 cup (250g) sushi rice Boil the rice according to the instructions on the package.
Serves: 4
Prep: 20 mins
• 1 tbsp. rice vinegar Stir in the rice vinegar and allow to cool to room
Cook: 10 mins • 2 cups (375g) natural tofu temperature.
• 1 tbsp. sesame oil
• 1 inch (3 cm) ginger, grated In the meantime, drain the tofu. Cover a bowl with a clean
• 2 tbsp. soy sauce tea towel and crumble the tofu above it. Press out as much
• 4 baby cucumbers, sliced moisture as possible squeezing the tea towel.
Nutrition per
• few slices nori
serving: • 5/8 cup (125g) seaweed Heat the sesame oil in a wok and stir-fry the tofu for 5
490 kcal salad minutes on medium heat. Next, add in the ginger and soy
17g Fats • 1 ¼ cup (200g) edamame sauce. Stir-fry for 5-7 minutes. Season with salt and salt.
60g Carbs beans
22g Protein
Meanwhile, cut the cucumber into slices and cut the nori
into pieces.

To serve, divide the rice between bowls and then the tofu,
GF DF
cucumber, nori, seaweed salad, and soybeans. Serve with
extra soy sauce.
V
 WHAT YOU NEED WHAT YOU NEED TO DO

VEGETARIAN
NASI GORENG
VEGETARIAN NASI GORENG
WHAT YOU NEED WHAT YOU NEED TO DO

• 7. oz. (200g) brown rice Boil the rice according to the instructions on the package.
Serves: 4
Prep: 15 mins
• 1 tbsp. coconut oil
Cook: 15 mins • 2 garlic cloves, sliced Heat ½ tbsp. oil in a large pan and add the garlic, ginger
• 1-inch ginger, peeled and and sambal, cook for 3 mins. Add the cabbage, leek, and
chopped carrot to the pan and stir-fry for another 5 min. Next, add
• 2 tsp. sambal oelek (chili the cooked rice with the ketjap manis sauce and mix well,
paste) and allow to heat through for a few minutes.
Nutrition per
• 10.5 oz. (300g) white
serving: cabbage, shredded Heat the remaining oil in a frying pan and fry the eggs. In the
380 kcal • 10.5 oz. (300g) leek, sliced meantime, cook the green beans for 5 minutes. Drain in a
10g Fats • 1 carrot, finely chopped colander, and mix with the bean sprouts.
59g Carbs • 2 tbsp. ketjap manis
14g Protein
• 4 eggs Serve the rice in a bowl topped with an egg and green
• 7 oz. (200g) green beans beans on the side.
• 3.5 oz. (100g) bean sprouts

GF DF

V
WHAT YOU NEED
SMOKED AUBERGINE
WHAT YOU NEED TO DO

GOULASH
SMOKED AUBERGINE GOULASH
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 eggplants Wash the aubergine and cut them into ¼ inch slices. Season on both
Serves: 4
• 2 tbsp. olive oil sides with salt and put aside for about 20 - 30 minutes, until the
Prep: 20-30 mins
• 1 onion, diced eggplant collects water.
Cook: 35 mins
• 2 garlic cloves, minced In a large pot heat 1 tbsp. of oil and fry the onion for 2 mins, then add
• 1 red bell pepper, the minced garlic and cook together for another 1-2 mins.
chopped
• 1 red chili pepper, finely Add the chopped red pepper and finely chopped chili peppers. Fry
Nutrition per
chopped for about 4 minutes stirring constantly.
serving: • 1 tbsp. lemon juice
181 kcal • 1 tsp. smoked paprika Dry the eggplant with paper towels and cut into cubes. Add it to the
10g Fats pot and add another 1 tbsp of oil. Fry for approx. 10 minutes, in the
• 1 tsp. sweet paprika meantime mix now and then.
26g Carbs • 1 can chopped tomatoes
5g Protein
• 1 tbsp. tomato puree During the frying, add lemon juice, season with both paprika powder
• 2 tbsp. chopped parsley and freshly ground black pepper (you do not need to add salt
anymore because the aubergine has already absorbed the salt).

Add in the chopped tomatoes and tomato concentrate, stir and bring
GF DF to a boil.

MP V Cover and cook for another 15 minutes until the eggplant is soft. If
necessary, you can add a few tablespoons of water to reach a
desired consistency of the sauce.

At the end, add the chopped parsley and check the seasoning for
salt.

Serve with rice or pasta.

WHAT YOU NEED WHAT YOU NEED TO DO

SLOW COOKER CAULIFLOWER

TIKKA MASALA
SLOW COOKER CAULIFLOWER TIKKA MASALA

WHAT YOU NEED WHAT YOU NEED TO DO

• 1 tbsp. coconut oil Add the coconut oil, cauliflower, onion, garlic, ginger, curry
Serves: 4
Prep: 10 mins
• 1 small cauliflower head, powder to the slow cooker. Season with salt and pepper.
Cook: 3-4hrs cut into florets (about 4
cups florets) Pour in the diced tomatoes and honey stir to mix everything.
• 1 medium onion, diced
• 3 cloves garlic, crushed Cook on high for about 3-4 hours or the cauliflower is tender.
• 1 tbsp. ginger, grated
Nutrition per
• 3 tbsp. curry powder Add the coconut milk, and stir well. Cook for another 3-5 mins
serving: • 3 ½ cups (800g) can on low until warmed through.
226 kcal diced tomatoes with their
14g Fats juice (about 3 cups) Serve topped with chopped coriander and roasted cashews,
22g Carbs • 1 tbsp. honey accompanied by rice (not included in nutrition info).
7g Protein
• 1/2 cup (120ml) full-fat
coconut milk (canned)
• Handful fresh parsley
• 1/3 cup (50g) cashews
roasted
GF DF

MP V

N
CHICKPEA, SWEET POTATO
WHAT YOU NEED WHAT YOU NEED TO DO

& SPINACH CURRY

CHICKPEA, SWEET POTATO & SPINACH CURRY
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 tbsp. oil Heat the oil in a frying pan, add the chopped ginger, garlic
Serves: 4
Prep: 10 mins
• 1 medium onion, chopped and chilli pepper. Fry often stirring for about 3 minutes.
Cook: 20 mins • 1 inch (3cm) ginger, grated
• 2 cloves garlic, minced Add the peeled and chopped sweet potato, season with salt
• 1/2 chilli pepper, chopped and fry for another 2 minutes, then add the spices and mix
• 1 medium sweet potato, well.
peeled, chopped
Nutrition per
• 1/2 tsp of hot pepper Next, add the chickpeas along with the brine, broth and
serving: • ½ tsp sweet pepper coconut milk. Mix everything and bring to a boil.
328 kcal • ½ tsp turmeric
16g Fats • 14 oz. (400g) can chickpeas Cook for about 15 minutes without covering, stirring every
38g Carbs • 2/3 cup (150ml) vegetable now and again, until the sweet potatoes are soft.
11g Protein
broth
• 1 cup (250ml) coconut Finally, add the spinach, mix and take off the heat, and wait
milk, canned until it is wilted. Serve with rice.
• 3 cups (100g) spinach,
chopped
GF DF

MP V

Q
WHAT YOU NEED WHAT YOU NEED TO DO

CREAMY VEGAN
SUNDRIED TOMATO PASTA
CREAMY VEGAN SUNDRIED TOMATO PASTA
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 cups (200g) brown rice Cook the pasta according to instructions on the packaging.
Serves: 4
Prep: 5 mins pasta
Cook: 10 mins Place all the sauce ingredients into a food processor and
For the Sauce: blend until smooth. Add more milk or water if needed to
• 1 cup (100g) sundried reach a sauce-like consistency.
tomatoes, drained
• 2/3 cup (100g) roasted Pour the sauce over the pasta and heat for about 4-5 mins
Nutrition per
almonds over medium-low heat.
serving: • 2 tbsp. tomato puree
455 kcal • 1 tbsp. balsamic vinegar Serve with freshly ground black pepper.
16g Fats • 2 garlic cloves
43g Carbs • 1 ¼ cup (300ml) almond
11g Protein
milk, unsweetened
• 1 tsp. mixed herbs

GF DF

V MP

Q N
WHAT YOU NEED WHAT YOU NEED TO DO

CHAKALAKA
STYLE RISOTTO
CHAKALAKA STYLE RISOTTO
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 tbsp. coconut oil Heat the oil in a large deep pan and sauté the onions and
Serves: 4
Prep: 10 mins • 1 large onion, chopped garlic for 3-4 minutes until soft.
Cook: 30 mins • 2 cloves garlic, sliced
• 2/3 cup (150g) risotto rice Add the risotto rice, thyme and curry powder and stir fry
• 1 tsp. dried thyme briefly. Next add the grated ginger and chilli, season with
• 1 tbsp. curry powder salt and pepper, to taste.
• 2 tbsp. fresh ginger,
Nutrition per
grated Pour in the hot stock, bring to a boil then reduce the heat
serving: • ½ tsp. chilli flakes and simmer under cover for approx. 20 minutes, checking
264 kcal • 1 ¼ cup (300ml) vegetable periodically. If the liquid is absorbed before the end of
8g Fats stock cooking, add some more water.
42g Carbs • 1 carrot, grated
5g Protein
• 1 red pepper, chopped Next add the grated carrot, red pepper, chopped tomatoes
• 1 can chopped tomatoes and sweetcorn, mix well, cover and cook for another 5
• 1 cup (175g) sweetcorn minutes, stirring constantly.

GF DF
FUN FACT:
MP V Chakalaka is a South African vegetable relish that may
have originated in the townships of Johannesburg
when Mozambican mine workers coming off shift cooked
tinned produce with chili to produce a spicy relish.
 WHAT YOU NEED WHAT YOU NEED TO DO

QUICK VEGETABLE
CURRY
QUICK VEGETABLE CURRY
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 tbsp. olive oil Heat the oil in a large pan over medium-high heat. Add the onion,
Serves: 4
Prep: 10 mins
• 1 red onion, chopped into ginger, and garlic and cook, for 4 minutes or until soft. Stir in the
Cook: 15 mins wedges curry powder and cook for another minute.
• 1 tbsp. peeled and finely
chopped ginger Prepare the vegetable stock and mix it well with the corn-starch.
• 2 cloves garlic, finely Add the vegetable stock mixture to the pan along with the
chopped coconut milk and chopped vegetables. Season with salt &
Nutrition per
• 2 tbsp. curry powder pepper and mix well.
serving: • ½ cup (120ml) vegetable
376 kcal stock Simmer for 10-15 minutes or until vegetables are tender. Stir in the
17g Fats • 1 tbsp. corn-starch lime zest and lime juice just before serving.
51g Carbs • 1 ½ cups (350ml) canned
7g Protein
coconut milk, full-fat Spoon rice onto plates and top with vegetable curry, garnish with
• 1 eggplant, chopped fresh basil to serve.
• 1 zucchini, sliced
• 1 1/2 cups (115g)
mushrooms, quartered
GF DF
• 1 red bell pepper, chopped
MP V • 1/2 tsp. lime zest
• 1 tbsp. lime juice
Q • 1/4 cup (5g) fresh basil,
chopped
• 3 cups (480g) cooked
white rice
 WHAT YOU NEED WHAT YOU NEED TO DO

RASPBERRY MILLET
PROTEIN PUDDING
RASPBERRY MILLET PROTEIN PUDDING
WHAT YOU NEED WHAT YOU NEED TO DO

• 1/2 cup (100g) millet Place millet in a strainer and rinse under cold running water.
Serves: 2
Prep: 5 mins
• 2 cups (500ml) Transfer into a pot, and pour in the milk. Bring to a boil. Reduce
Cook: 15 mins unsweetened almond heat to low, cover with lid and simmer for 15 minutes.
milk
• ½ cup (65g) raspberries Transfer the cooked millet into a high-speed blender or food
• 1 scoop (25g) vanilla processor. Add the raspberries and protein powder. Blitz until
protein powder smooth and creamy. If the pudding is too thick, you can add
Nutrition per more milk. Serve with additional raspberries and maple syrup
serving: (optional).
179 kcal
3g Fats
27g Carbs
11g Protein

GF MP

V Q

N
 WHAT YOU NEED WHAT YOU NEED TO DO

KIWI CHIA
PROTEIN PUDDING
KIWI CHIA PROTEIN PUDDING
WHAT YOU NEED WHAT YOU NEED TO DO

• 1/4 cup (45g) chia seeds Combine chia seeds, milk, and protein powder in a jar or glass
Serves: 2
Prep: 10 mins
• 1 cup (250ml) coconut bowl. Chill in the fridge for at least one hour or for best results -
Chill: 1 hr milk overnight.
• 1 scoop (25g) vanilla
protein powder Once out of the fridge give it a good stir, making sure you have a
• 3 kiwis, peeled + 1 kiwi, thick gel-like consistency. Taste and sweeten, if needed.
peeled and sliced
Nutrition per
• ¼ cup(25g) blueberries Place three peeled kiwis in a blender or food processor and blitz
serving: • ¼ cup (30g) blackberries until pureed.
272 kcal .
11g Fats Divide the chia seeds and kiwi puree evenly between 2 glasses.
37g Carbs First a layer of chia seeds, then kiwi slices, and top with another
16g Protein
layer of chia seeds.

Top each pudding with fresh berries and sliced kiwi.

GF LC

MP HP

V
WHAT YOU NEED WHAT YOU NEED TO DO

CHOCOLATE
CHIA PUDDING
CHOCOLATE CHIA PUDDING
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 cup (170g) chia seeds Blend all the ingredients in a high-speed blender or food
Serves: 4
Prep: 10 mins
• 3 cups (700ml) coconut processor until most chia seeds are broken down and the
Cook: 0 mins milk pudding is thick and creamy.
• 1 scoop (25g) vanilla
protein powder Portion out into jars or small bowls and top with frozen
(optional) raspberries.
• 1 tsp. vanilla extract
Nutrition per
• 1/2 tsp. cinnamon Store in airtight containers for up to 4 days. Serve cold.
cookie: • 1/4 tsp. espresso
307 kcal powder Note:
16g Fats • 2 tbsp. cocoa powder If not using protein powder add additional 2 tbsp of xylitol
34g Carbs • 2 tbsp. xylitol
14g Protein
• 1 cup (125g)
raspberries, frozen

GF DF

MP Q
 WHAT YOU NEED WHAT YOU NEED TO DO

VEGAN ORANGE
CHOCOLATE MOUSSE
VEGAN ORANGE CHOCOLATE MOUSSE
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 cup sweet potato, peeled Place cooked sweet potato and peanut butter in a food
Serves: 4
Prep: 10 mins
and cooked (225g/0.5 lb processor. Process until smooth and, then add cacao
Cook: 20 mins sweet potato) powder, maple syrup, and orange zest, blend again until
• ½ cup (125g) smooth peanut smooth.
butter
• ½ cup (50g) natural cocoa Place chickpea brine in a clean bowl. Add lemon juice and
powder whip with a hand mixer until you achieve stiff peaks (this can
Nutrition per
• 6 tbsp. maple syrup take around 3-6 mins) – you should be able to invert the
serving: • 1 tsp. orange zest bowl, and the whipped brine should not move an inch.
354 kcal • ½ cup (120ml) chickpea brine
17g Fats • ½ tsp. lemon juice Fold whipped chickpea brine into the chocolate and mix
39g Carbs until well combined. The mixture will deflate slightly. Spoon
13g Protein
the mixture between 4 small serving glasses and place in
the fridge for 8 hours (or overnight) for the mousse to set.

GF DF

V
WHAT YOU NEED WHAT YOU NEED TO DO

COCONUT-BANANA
MILLET CUSTARD
COCONUT-BANANA MILLET CUSTARD
WHAT YOU NEED WHAT YOU NEED TO DO

• 1/3 cup (75g) raw millet Before cooking the millet rinse it thoroughly in hot water,
Serves: 2
Prep: 5 mins
• 1 cup (240ml) coconut then bring to the boil with 1/2 cup of coconut milk and 1/4 a
Cook: 15 mins milk cup of water. Simmer for about 15 mins, until the liquids are
• 1 tbsp. honey completely absorbed.
• 1 banana
• 1 tbsp. of lemon juice Place the soft groats in the blender or food processor, add
the remaining coconut milk, honey, peeled banana and
Nutrition per lemon juice. Mix for a perfectly smooth mousse (about 1-2
serving: minutes of high-speed mixing).
144 kcal
2g Fats To obtain a very smooth consistency, you might need to mix
32g Carbs
2g Protein
it for a longer period of time, so be patient.

Serve warm or cold.

Serving suggestions:
GF DF
• maple syrup, passion fruit, pomegranate seeds, mixed
MP V berries, jam.

Q
 WHAT YOU NEED WHAT YOU NEED TO DO

BANANA PROTEIN
SOFT SERVE
BANANA PROTEIN SOFT SERVE
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 medium bananas, Place all ingredients in a food processor or high-speed blender

Serves: 2
Prep: 5 mins
sliced, frozen and blitz until smooth and creamy, about 2-3 mins.
Cook: 0 mins • 4 tbsp. vanilla or
natural yoghurt Divide between two bowls, top with berries and enjoy.
• 1 scoop (25g) vanilla
whey or pea protein
• ½ tsp. cinnamon
Nutrition per
• berries, to serve
serving:
188 kcal
3g Fats
31g Carbs
13g Protein

GF V
WHAT YOU NEED WHAT YOU NEED TO DO

CHOCOLATE
MILLET PUDDING
CHOCOLATE MILLET PUDDING
WHAT YOU NEED WHAT YOU NEED TO DO

• ½ cup millet (3.5 Put the millet in a saucepan, add the milk, cover and bring to
Serves: 3
Prep: 5 mins
oz./100g) boil. Reduce the heat and cook covered for about 15 minutes
Cook: 15 mins • 2 cups plant milk (475ml) until the millet is soft and absorbs all the liquid.
+ more if necessary
• 2 tbsp. natural cocoa Add in the cocoa powder and honey. Mix thoroughly until the
powder cocoa dissolves.
• 2 tbsp. honey
Nutrition per
• handful berries Blend in a feed processor or blender until smooth for about 2
serving: minutes. At this point, you can add more milk to achieve the
212 kcal desired consistency.
3g Fats
40g Carbs Serve hot or cold, topped with berries.
6g Protein

GF V

Q
 WHAT YOU NEED WHAT YOU NEED TO DO
EASY OAT &
CARROT COOKIES
EASY OAT & CARROT COOKIES
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 medium carrot, Preheat oven to 340F (170C). Mix the oats, flour, baking powder
Makes: 8
Prep: 15 mins
grated and cinnamon in a bowl.
Cook: 15 mins • 1 cup (100g) instant
oats In a separate bowl whisk together, the egg melted and cooled
• 2/3 cup (100g) whole- oil, vanilla extract and maple syrup. Fold in the dry ingredients
grain flour and mix well.
• 1 tsp. baking powder
Nutrition per
• 1 tsp. ground cinnamon Add in the finely grated carrot and mix again.
cookie: • 3 tbsp. coconut oil,
181 kcal melted Spoon the mixture (1 heaped tbsp. per cookie) onto a baking
7g Fats • 1 egg tray lined with paper and shape into rounds, leaving space
26g Carbs • 1 tsp. vanilla extract between each cookie as they will spread slightly while cooking.
3g Protein
• 5 tbsp. (75ml) maple
syrup Place in the preheated oven and bake for 12-15 minutes until
slightly browned. Remove from the oven and allow to cool
completely before serving.
DF MP

V
WHAT YOU NEED WHAT YOU NEED TO DO
QUARK WITH POMEGRANATE,
COCONUT & DARK CHOCOLATE
QUARK WITH POMEGRANATE, COCONUT &
DARK CHOCOLATE
WHAT YOU NEED WHAT YOU NEED TO DO

• 5/8 cup (150g) quark Divide the quark between bowls. Sprinkle with the chopped
Serves: 4
Prep: 5 mins
• ¼ cup (25g) walnuts, walnuts, chocolate, pomegranate seeds and coconut.
Cook: 0 mins chopped
• ¼ cup (25g) dark chocolate Serve straight away or store in the fridge until required.
(80%), chopped
• 2 tbsp. pomegranate seeds
• 1 tbsp. shredded coconut
Nutrition per
serving:
128 kcal
9g Fats
6g Carbs
6g Protein

GF LC

V Q

N
 WHAT YOU NEED WHAT YOU NEED TO DO

VEGAN LEMON &

COCONUT CAKE
VEGAN LEMON & COCONUT CAKE
WHAT YOU NEED WHAT YOU NEED TO DO

Wet ingredients:
Serves: 12 Heat the oven to 180°C (355° F).
Prep: 30 mins
• 1 cup (240ml) almond
Cook: 45 mins milk, at room temp.
Line a 1 kg / 2 lb tin with baking paper.
• 1/3 cup (80g) coconut oil
• 2/3 (125g) coconut sugar
Whisk softened coconut oil and sugar together with an
• 2 tbsp. lemon juice
electric whisk. Add in the lemon zest, lemon juice and room
temperature plant milk and mix well with a spatula. Next,
Dry ingredients:
Nutrition per add in the desiccated coconut.
serving: • zest of 4 lemons
207 kcal • 1 cup (80g) desiccated
11g Fats
In a small bowl, mix the flour with the baking powder and
coconut
24g Carbs baking soda. Next, fold in the flour into the wet ingredients
• 1¾ cups (210g) all-
2g Protein and mix well, then transfer the batter to the prepared baking
purpose white flour, sifted
tin.
• 1 tsp. baking powder
• ¾ tsp. baking soda
Bake for about 45 minutes, until a toothpick comes out
clean and the top is nicely browned. Allow to cool
V N completely before serving.

Once cool you can sprinkle the cake with some icing sugar
(optional).
WHAT YOU NEED WHAT YOU NEED TO DO

VANILLA & COCONUT

TRUFFLES
VANILLA & COCONUT TRUFFLES
WHAT YOU NEED WHAT YOU NEED TO DO

• 2 cups (200g) desiccated Slightly heat the oils and coconut milk in a pot over low heat.
Makes: 10
Prep: 10 mins
coconut + 3 tbsp. Add the 200g desiccated coconut, vanilla extract and maple
Chill: 60 mins • ¼ cup (60ml) coconut syrup, then mix well. Transfer into a container and chill in the
milk, canned fridge for 1 hour.
• ¼ cup (50g) coconut oil
• ½ tsp vanilla extract Once the batter is firm, form around 10 balls and roll them in
• 3 tbsp. maple syrup the extra coconut, eat straight away or store in the fridge until
Nutrition per
necessary.
truffle:
222 kcal
21g Fats Pro tip: add more milk if the batter is too dry and does not
6g Carbs want to roll into balls.
1g Protein

GF DF

LC V

Q
WHAT YOU NEED WHAT YOU NEED TO DO

STRAWBERRY PROTEIN
CHIA PUDDING
STRAWBERRY PROTEIN CHIA PUDDING
WHAT YOU NEED WHAT YOU NEED TO DO

• ½ cup (100g) frozen Blitz the strawberries, milk, whey and maple syrup in a
Serves: 2
Prep: 0 mins strawberries speed blender or food processor.
Cook: 10 mins • scant 1/2 cup (100ml)
milk, dairy or coconut Add the chia seeds and mix well. Leave to thicken in the
• 1 tbsp. vanilla whey fridge for 10 mins, mixing 2-3 times, to ensure it thickens
• 1 tbsp. maple syrup evenly. Serve straight away or store in a refrigerator.
• scant 1/3 cup (50g) chia
Nutrition per
seeds
serving: Pro tip: if you leave the pudding in the fridge overnight, you
243 kcal might want to add some extra milk to it before serving as it
16g Fats will become more thick as the chia seeds absorb the liquid.
22g Carbs
7g Protein

GF MP

Q
WHAT YOU NEED WHAT YOU NEED TO DO

RAW BEET SMOOTHIE

RAW BEET SMOOTHIE
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 small apple, cored Place all the ingredients into a high-speed blender and blitz
Serves: 1
Prep: 5 mins
• 1 raw red beet washed, until smooth.
Cook: 0 mins peeled, chopped
• ½ cup (50g) berries,
frozen
• ¼ cup (55g) pineapple,
cubed
Nutrition per
• ½ orange peeled
serving: • ½ cup ice
243 kcal • ½ cup (120ml) water
4g Fats • 1 tbsp. flax seeds, ground
54g Carbs
4g Protein

GF DF

V Q
WHAT YOU NEED WHAT YOU NEED TO DO

PEANUT BUTTER &

JELLY SMOOTHIE
PEANUT BUTTER & JELLY SMOOTHIE
WHAT YOU NEED WHAT YOU NEED TO DO

• 1 small banana Place all ingredients into a high-speed blender and blitz
Serves: 2
Prep: 5 mins
• 1 tbsp. peanut butter until smooth.
Cook: 0 mins • ¾ cup (100g) frozen
raspberries
• 7/8 cup (200ml) almond Protein Boost Tip:
milk, unsweetened • Add a scoop of vanilla whey or plant based
protein
Nutrition per • Or add 2-4 tbsp. of Greek yogurt
serving:
263 kcal
11g Fats
38g Carbs
6g Protein

GF DF

V Q