High protein meal prep
Recipe Gallery Share the Love Ingredients Blueberry Oats 1 1/2 cups rolled oats 1 1/4 cups soy milk 1 cup blueberries, fresh or frozen 1 tbsp honey pinch of salt Blended chocolate tofu chia pudding 200g firm or silken tofu 1/3 cups chia seeds 1-2 tbsp cacao powder date syrup to sweeten milk to blend Snacks Chocolate matcha snack balls 1 cup rolled oats 1/2 cup buckwheat groats 1-2 tbsp hemp seeds if possible 1 heaped tbsp almond butter splashes of milk 1-2 tbsp cacao powder date syrup of honey to sweeten 1 tsp matcha powder Beet hummus 300g butter beans or canned chickpeas 1-2 tbsp tahini 1-2 tsp lemon juice 1-2 tbsp olive oil salt to taste ground cumin ground paprika 1-2 tsp honey Protein Marinated tofu 1 1/2 cups cubed firm tofu 1/4 cups soy sauce 1-2 tbsp honey 1-2 tsp plum sauce or Worcestershire sauce 1-2 tsp chilli crunch dash of garlic powder Pesto lemon White bean quinoa salad 2 cups mixed cooked quinoa 1 1/4 cups cooked white beans 1/4 cup pesto of choice 1 tsp dijon mustard 1-2 tsp lemon juice 1 tsp honey lemon zest salt to taste Roasted edamame and peas 1 cup peas 1 1/4 cups edamame 1/4 cups soy sauce 1-2 tbsp honey Sides Roasted vegetables 4 cups sliced vegetables like carrots, peppers, red onions, sweet potatoes, and pumpkin. 1/2 roasted mixed seeds olive oil 1/4 cup nutritional yeast season to taste Beet red onion lentil salad 2 cups sliced cooked beets 1/2 cup brown cooked lentils 1 small red onion or shallot, diced 1-2 tbsp balsamic vinegar or apple cider vinegar 1-2 tbsp honey salt and pepper to taste Method Blueberry overnight oats First off, mix the oats and the milk, honey, to sweeten, and let it soften nicely. Add the berries, some lemon juice, and the honey to a saucepan and let it simmer until jammy. Let it cool. Scoop these two into two jars, add a drizzle of honey and nut butter, and cool in the fridge. Blended tofu chocolate chia pudding Add the ingredients into a blender and blend until smooth, scoop into jars, and then serve with date syrup. Chocolate matcha energy balls Add the ingredients into a bowl, and add some milk if needed. Roll into balls and then roll in some cacao/matcha powder. Chill in a glass container in the fridge. Beet hummus Place all of the ingredients into a high-speed blender and blend until smooth. Scoop into a glass container and chill for future use. Marinated tofu Add the tofu into a jar, mix the marinade, and then pour it over the tofu, place it in the fridge, and just pop it out to roast. Pesto lemon white bean salad Add the ingredients into a bowl, mix well, and store in a glass container for the week. Roasted peas and edamame salad Add the peas and edamame to a bowl, mix with the soy sauce and honey, and spread onto a baking paper-lined tray. Bake for 20 minutes at 180 degrees Celsius until nice and crispy. Store in a container for the week. Roasted vegetables Add the chopped vegetables onto a paper-lined tray, season, and dress with olive oil and the nutritional yeast. Roast for 20-30 minutes until nice and cooked through. Let it cool and store it in a container for the week. Beet red onion lentil salad Add the ingredients to the salad into a bowl, ready for the fridge. place in the fridge for the week. Photo Gallery I hope you love this high-protein meal prep! M* Related Posts
Potato leek soup
Recipe Gallery Share the Love Recipe Prep Time 0 Cook Time 0 4 – 6 People Serves 4 Beginner Difficulty 0 Ingredients 1x 600g packet of potato leek soup packets from @checkers_saOlive oil 1/2 cup cashews Garlic powder Salt and pepper to taste 1 x 400ml can of coconut milk 1/3 cup nutritional yeast for that cheesy taste and extra vitamins Water to thin out 1-2 tsp dried dill powder*Cheese cracker 1 cup grated cheese baked on parchment paper until crispy*Vegan bacon bits 1 cup torn tofu tossed with some soy sauceand balsamic glaze, baked until crispy*garlic confit 1 garlic bulb sliced lengthways, baked in a generous amount of oil until jammy Method Add the oil to a large pot, add the veg and sauté a bit if you like or just add the rest of the soup ingredients like the spices, salt, pepper cashews, coconut milk, nutritional yeast and water. Let it simmer until soft! Blend the soup until smooth. Serve with vegan bacon bits, cheese crackers, garlic confit, and fresh dill, and enjoy! Photo Gallery I hope you love this delicious and creamy soup recipe!! M* Related Posts
Harissa Gnocchi stew
Recipe Gallery Share the Love Recipe Prep Time 0 Cook Time 0 4 – 6 People Serves 4 Beginner Difficulty 0 Ingredients 1 x 1kg soup & stew mix from @checkers_sa 1/2 cup onions, diced 1-2 crushed garlic cloves or garlic paste 1 tsp ground cinnamon 1 tsp ground coriander 400ml can of coconut milk 2 tsp tomato paste 1-2 tsp harissa spice mix or harissa paste 1/3 cup nutritional yeast 2-3 cups vegetable stock, 2-3 tbsp pomegranate molasses or date syrup or just raw honey Salt and pepper to taste 1 x packet Gnocchi of choice (i used forage and Feast spinach stuffed gnocchi) Toasted or caramelised pumpkin seeds to serve Pomegranate jewels Cream to top Method Heat some oil and add in the onion and spices, fry along with the garlic before adding in the stew mix, coconut milk, vegetable stock, tomato paste & nutritional yeast. Let it simmer for 15 minutes before adding in the harissa spice mix or paste, tomato paste, and molasses/honey. Season to taste and cover with a lid until the vegetables have softened. Once the vegetables are soft, add the gnocchi and press into the stew and let it simmer for about 5-8 minutes until the gnocchi is cooked. Serve the stew with the desired toppings as mentioned above and enjoy! Generously freeze the rest for your freezer. Photo Gallery Hope you love this cozy and comforting stew! M* Related Posts
Pumpkin chickpea soup
Recipe Gallery Share the Love Recipe Prep Time 0 Cook Time 0 4 – 6 People Serves 4 Beginner Difficulty 0 Ingredients 1 x 600g packet of pumpkin chickpea soup mix from @checkers_sa 4 cups water or veggie stock 1/4 cup soy sauce 1-2 tsp miso paste (optional but needed) 1/3 cup nutritional yeast 1 can of coconut milk 1 tub creamed cheese or hummus or choice (i used homemade tempeh hummus) Coconut bacon 1 cup coconut flakes 1 tbsp soy sauce 1 tbsp balsamic glazeToppings Coconut cream Coconut bacon Fresh herbs Method 1. Add a dollop of olive oil to a large pot, add in the soup mix, soy sauce, nutritional yeast, and water, and leave to simmer until all the vegetables are soft.2. Once the veggies are soft, add them to a high-speed blender along with the coconut milk and hummus, and blend until creamy.3. For the coconut bacon: simply place the coconut in a bowl and dress with the soy sauce and balsamic glaze, and then place on a baking sheet lined with parchment paper and bake for 8-10 minutes at 180 °C until crispy.4. Serve the soup with additional coconut milk, coconut bacon, and a dash of sesame oil, along with fresh herbs. Freeze the rest in servings for later. Photo Gallery Hope you love this soup recipe as much as we do! M* Related Posts
Tuscan bean soup
Recipe Gallery Share the Love Recipe Prep Time 0 Cook Time 0 4 – 6 People Serves 4 Beginner Difficulty 0 Ingredients 1 packet 600g Bean soup mix from @checkers_sa 1/2 cup preserved sun-dried tomatoes (juices and oil) 3-4 garlic cloves (I used preserved baked garlic from my fridge, but you can use fresh) 1 1/2 tsp smoked paprika 1 tsp cumin or coriander Fresh or dried thyme 3/4 cups vegetable stock 300ml can of full-fat or light coconut milk Cooked orzo pasta, rice, or mini pasta of choice Olive oil to fry Salt and pepper to taste Grated Parmesan to serve Italian herb mix to serve Sun-dried tomato cream 1 cup cashews soaked in hot water until soft 1 cup coconut milk 4-5 sun-dried tomatoes (removed from soup to blend) 1/4 cup nutritional yeast (optional) Salt to taste Some of the sun-dried tomato oil to blend Method .Add oil to a pan, add the spices, and fry for 2-3 minutes before adding the Bean soup mix packet, sun-dried tomatoes, garlic, stock, and some salt. Leave to simmer until the beans and veggies are soft, topping with more water if needed. When the soup is ready, add the coconut milk and remove some sun-dried tomatoes for the cream topping. Blend the sun-dried Tomato cashew cream until smooth, and cook the pasta until desired texture. Once the soup is ready, scoop it into bowls, top with the pasta, cashew cream, Italian herbs, fresh thyme, and grated Parmesan, and enjoy! I like to individually add the pasta rice so it doesn’t get soggy, and the soup gets too starchy. Freeze the rest of the soup for the future* Photo Gallery I hope you love this cozy and filling recipe!! M* Related Posts
Fragrant orzo stuffed peppers
Recipe Gallery Share the Love Recipe Prep Time 0 Cook Time 0 4 – 6 People Serves 2 Beginner Difficulty 0 Ingredients 2-3 peppers of choice 2-3 cups cooked Orzo rice (short grain pasta found at various grocery stores) sub with quinoa or couscous 1/3 cups sun-dried tomato pesto @inapaarmanskitchen is really yum 1 can of chickpeas drain and washed, pat dry (sub with protein of choice) Good quality olive oil Nutritional yeast for that cheesy flavor Some seasonings like smoked sal I usedMediterranean flavor mixSalt and pepper to taste1 tsp lemon zestSplash of lemon juiceMore pesto to serveCrumbled feta if you have Method Preheat the oven or air fryer to 180 degrees Celsius. Slice the peppers lengthwise and remove the seeds, place in a baking tray with the chickpeas, and dress with olive oil, nutritional yeast, herbs, salt, and pepper! Bake for 29 minutes, meanwhile cook the pasta according to the instructions and drain and dress with a bit of oil once cooked, along with the pesto, and mix well. When the peppers and chickpeas are nice and cooked, scoop in the orzo into the peppers, add dollops of pesto, drizzles of lemon juice, lemon zest, and chickpeas on top, serve with fresh basil and some crumbled feta, and enjoy! Photo Gallery I hope you love these incredibly easy and delish stuffed peppers! M* Related Posts
Cauliflower tahini pearl couscous salad
Recipe Gallery Share the Love Recipe Prep Time 0 Cook Time 0 4 – 6 People Serves 2 Beginner Difficulty 0 Ingredients 2 cups cauliflower florets 2 cups baby zucchini rounds 1 1/4 cups chickpeas 1 1/2 cups cooked pearl couscous 1 cup chopped dates 1/2 red onion diced 1/3 cup almond flakes 1/3 cup pomegranate seeds 1/3 cup chopped mint leaves Roasting marinade 1/4 cup tahini 1 tbsp olive oil 1-2 tbsp honey 1-2 tbsp lemon juice 1 tsp sumac 1/2 tsp ground cumin 1/2 tsp ground coriander salt and pepper Dressing 1/3 cups runny tahini 1-2 tbsp apple cider vinegar 1-2 tbsp honey or pomegranate molasses or regular molasses salt and pepper to taste some hot water to smooth it out Method Preheat the oven to 180 degrees Celsius. Add the cauliflower, zucchini, and chickpeas to a baking tray, mix the marinade, pour over the vegetables, and mix well until coated. Bake the vegetables for 20-25 minutes until golden. Cook the couscous according to the packet instructions. Once the vegetables are golden, add the vegetables to the bowl along with the chopped dates, diced onion, toasted almond flakes, pomegranate seeds, and chopped mint. Mix the dressing until smooth and then pour over the salad, add a bit more mint if you like, serve, and enjoy!! Store this salad in the fridge for 3-4 days for a meal prep wonder! Photo Gallery I hope you love this delicious and yummy cauliflower tahini salad! M* Related Posts
Smashed sweet potato pizza
Recipe Gallery Share the Love Recipe Prep Time 8 Cook Time 0 4 – 6 People Serves 1 Beginner Difficulty 0 Ingredients 2 medium sweet potatoes, steamed good quality olive oil 1 heaped tbsp nutritional yeast Gochujang Korean chili paste or regular tomato paste sliced Roma tomatoes shredded cheese of choice fresh herbs to serve salt and pepper avocado to serve drizzle of balsamic glaze Hot honey 1/3 cups raw honey 1 tsp chili flakes or your favorite chili seasoning Method Steam or boil the sweet potatoes until super soft, then place them on a parchment paper lined tray, add another parchment paper on top, and mash the sweet potato with a plate or glass until flat. Drizzle with olive oil, nutritional yeast, and seasoning and bake for air-fry for 15 minutes at 190 degrees Celsius until crispy. Add your base layer which can be this spicy Korean chili paste, tomato paste, sliced tomatoes, or shredded cheese, and bake for another 10-15 minutes until crispy! Heat the honey and chili flakes together until bubbly. Add the hot honey, fresh herbs or rocket, a drizzle of balsamic glaze, and enjoy! Photo Gallery Hope you love this super easy and delightful pizza! M* Related Posts
Stuffed sweet potatoes two ways
Recipe Gallery Share the Love I love sweet potatoes; they are probably one of the most versatile vegetables. You can boil them, stuff them, roast them, grate them, deep-dry them, and mash them—the options are endless! They are low GI, high in fiber, rich in antioxidants, and high in vitamin A. The list truly can go on sweet potatoes. Plus the plus side is that they are delicious! Today I am sharing my two favourite ways, lately, how to stuff them, sweet and savoury!! See more Sweet potato recipes here! Recipe Prep Time 0 Cook Time 0 4 – 6 People Serves 2 Beginner Difficulty 0 Ingredients 4 medium sweet potatoes, steamed until soft olive oil to bake Sweet tahini berries hemp seeds date or regular syrup of choice Savoury 2 cups of your favorite salad leaves, massaged with olive oil, lemon juice and honey tahini sliced avocado roasted chickpeas hemp seeds Method Steam the sweet potatoes and place them on a parchment baking tray, here you can bake them whole for 10 minutes at 180 degrees Celsius or slice them open and mash for a more crispy stuffed sweet potato. Once baked, add your sweet toppings and enjoy it as a snack or as a healthy breakfast alternative-you can add chia pudding or yogurt to make it more protein-packed. For the savoury sweet potato: I like to toss the chickpeas in some honey, lemon juice, nutritional yeast, oil, and spices and bake in the air-fryer until super crispy. Optionally you can substitute the chickpeas with your savoury protein of choice, like tofu or lentils. I add two large scoops of the salad, then the chickpeas, avocado, hemp seeds, a drizzle of tahini, and a splash of more lemon/lime juice before I dig in! Photo Gallery Hope you love these super easy and yummy sweet potatoes! M* Related Posts
Spring orzo salad
Recipe Gallery Share the Love Recipe Prep Time 0 Cook Time 0 4 People Serves 4 Beginner Difficulty 0 Ingredients 2 cups cooked orzo pasta 1 cup cooked brown lentils, lightly air-fried with oil and spices until crispy 1 small red onion, diced 1/4 cup chopped red pepper 1/4 cup chopped yellow pepper 1/4 cup chopped snap peas 1/4 cup chopped capers 1 1/4 cups chopped raw or lightly steamed baby asparagus 1 tsp lemon zest 1/2 cups kalamata olives 1/4 chopped fresh mint or dill Dressing 1 tbsp lemon zest 1/4 cup lemon juice 1/4 cup olive oil 1/3 cup honey or agave 1 tsp Dijon mustard salt to taste pepper to taste top the salad with toasted seeds Method Add the cooked orzo pasta to a bowl, and top with the diced onions, peppers, asparagus, snap peas, lentils, lemon zest, capers, kalamata olives, and freshly chopped mint leaves. Mix the dressing until emulsified, pour over the salad, mix until fully covered, and enjoy! Store the salad in an airtight container for 2-3 days, this salad gets even more flavourful after a day or two! Photo Gallery I hope you love this ultra-delicious delicious and protein-packed salad! M* Related Posts