A high in nutrients protein shake for the muscle and taste buds.
Preparation: 5 minutes
Serves: 1 serving
Energy: 347 calories per serving
Ingredients:
– 1 large banana
– 1 scoop vanilla protein powder
– 6 oz nonfat plain greek yoghurt
– 1 cup unsweetened almond milk
– 1 kiwi fruit
Method:
1) Chop the fruits.
2) Blend all the ingredients for 1-2 minutes.
3) Serve.
Smooth tofu, cottage cheese yoghurt and frozen banana make for a delicious proteinous smoothie.
Preparation: 7 minutes
Serves: 1 serving
Energy: 301 calories per serving
Ingredients:
– low fat cottage cheese
– low fat yoghurt
– 1 tbsp cinnamon
– ½ medium banana
– ½ cup soy milk
– 1 slice soft silken tofu
Method:
1) Put all ingredients into a blender.
2) Blend.
Sliced eggplant baked with parmesan cheese and herbs makes this treat addictive.
Preparation: 45 minutes
Serves: 3 servings
Energy: 123 calories per serving
Ingredients:
– ¼ cup parmesan cheese, grated
– 1 tsp leaves Italian seasoning
– 1 tsp garlic powder
– 1 tsp olive oil
– 1 unpeeled eggplant, thinly sliced
Method:
1) Pre-heat oven to 375°F (190°C).
2) Pour olive oil on cookie sheet and sprinkle with the garlic powder. Swoosh the cookie sheet around the to mix and coat the sheet well.
3) Slice egglplant into out ¼” or 1/8” thick rounds, depending on your taste and kitchen tools.
4) Place eggplant slices on cookie sheet. Rub each slice into the olive oil and garlic powder coated cookie sheet, then turn each slice over and rub around to coat the other side.
5) Sprinkle lightly with half of the Italian seasoning and parmesan cheese. Turn over gently and sprinkle remaining Italian seasoning and parmesan cheese on the other side of the rounds.
6) Bake for aboujt 10 to 15 minutes, depending on thickness, on each side. (Turn over when browned on the bottom).
Note: this is a recipe you really need to watch cooking to see how well it is browning. They are done when they look caramelized on each side.
Thai inspired peanut sauce made with lime, chilli oil, sesame oil, all natural peanut butter and honey.
Preparation: 5 minutes
Serves: 3 servings
Energy: 59 calories per serving
Ingredients:
– ½ tsp soybean oil
– ¼ tsp sesame oil
– ¼ lime yields lime juice
– 1 clove garlic
– 1 tsp ginger
– ¼ cup 240ml) water
– 2 tbsps soy sauce
– 1 tbsp smooth peanut butter (without salt)
– ½ tbsp honey
Method:
1) Squeeze lime into a pan. Add soy sauce, chilli oil and sesame oil. Add and heat grated ginger and garlic through.
2) Add peanut butter and stir. Bring to a light boil. Add the water. The mixture will smooth out once it reaches boiling.
3) Add salt and honey to taste.
4) Simmer for an additional 2 minutes.
5) Serve as a dipping sauce. Also can be drizzled over greens salad with tofu and steamed broccoli finished with a few roasted peanuts.
A wholesome and delicious bulgur chilli.
Preparation: 2 hours and 20 minutes
Serves: 15 servings
Energy: 247 calories per serving
Ingredients:
– 3½ cups reduced sodium pinto beans
– 3½ cups chilli beans
– 3¼ cups tomato sauce
– 11½ oz black olives
– 3½ cups diced tomatoes
– 5 tbsps chilli powder
– 5 tbsps garlic powder
– 1 medium onion, chopped
– 1¼ cups tomato paste
– 4 cups hot water
– 2 cups quick cooking bulgur wheat
Method:
1) Soak bulgur wheat on hot water for 2 hours in a covered bowl.
2) Put bulgur wheat in a pot and cook down with seasonings.
3) Add all remaining ingredients and simmer for approximately 2 hours.
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