Protein Pancakes

Ingredients to serve one:

• 1 small banana
• 2 eggs
• ¼ metric cup pea protein powder
• 1 teaspoon flax meal
• 1 handful of blueberries
• 100g natural yoghurt
• ¼ teaspoon cinnamon powder

Mash the banana and beat eggs before combining them with the protein powder and flax meal. Mix thoroughly, before heating coconut oil or butter in a pan and frying them. Top with yoghurt, blueberries (or another berry, such as raspberries), and cinnamon.

Macronutrient Composition Per Serve

Calories = 387; carbs = 35g; fat = 14g; protein = 36.6g

 

Vegetable Omelette

 

 

Ingredients

• 2 eggs
• 125g spinach leaves (yields ¼ cup when cooked)
• 1 cup white mushrooms
• 3 slices bell pepper
• ½ packed cup arugula
• 1 ounce reduced fat cheddar cheese
• Herbs or spices of choice, e.g. cumin, turmeric, chili powder

Beat eggs and finely chop mushrooms, and bell pepper. Sauté spinach  in a pan, and combine with the eggs, mushrooms, and bell pepper. Pour into a pan greased with olive oil. Grate cheese, and garnish omelette before frying. Turn once the omelette is approximately three-quarters cooked or more, and serve over rocket leaves.

Macronutrient Composition Per Serve

Calories = 212; carbs = 7.5g; fat = 11.4g; protein = 22.2g

 

Stuffed Mushrooms

 

 

Ingredients to serve two:

• 6 portobello mushrooms
• 1 can of red kidney beans
• 1 medium onion
• 1 cup pasta sauce
• 1 cup mozzarella cheese
• Herbs, such as parsley, oregano, garlic, or thyme

Chop the onion and sauté in a pan with olive oil. When soft and beginning to turn golden, add beans and stir through pasta sauce and herbs. Meanwhile, bake mushrooms for 20-30 minutes at 180 degrees or until they have started browning, adding the mixture for the final five minutes. Sprinkle with mozzarella cheese before allowing the mushrooms to cool in the oven, as the residual heat will melt it without burning.

For a larger meal, you can also add sides such as hardboiled eggs or sauteed vegetables.

Macronutrient Composition Per Serve

Calories = 590; carbohydrates = 61.3g; fat = 22.9g; protein = 20g.

 

Masala Kheema

Ingredients to serve four:

• 500g lean lamb mince
• 2 medium tomatoes
• 2 medium onions
• 2 cups frozen peas
• 1 tablespoon garam masala
• 1 tablespoon ground cumin
• 1 tablespoon lemon or lime juice, freshly squeezed
• Coriander leaves, to taste.
• 340g (1 bunch) spinach
• Optional: 1 cup of medium-grain rice

First, sauté the onions in olive oil until they begin to turn a light golden color. Then, add the garam masala and cumin, before stirring in the mince and frozen peas. Once it has cooked for 5-7 minutes, add the tomatoes and continue cooking until they are soft. Finally, turn off the heat and stir in your lemon or lime juice. Garnish with chopped coriander leaves. As for the spinach, steam it until soft.

If you would like to use rice, boil 1 cup in a pot of salted water for 15-20 minutes or until cooked thoroughly.

Macronutrient Composition Per Serve

Calories = 342; carbs = 18.5g; fat = 18.2g; protein = 26.6g

With rice: Calories = 517; carbs = 57.2g; fat = 18.4g; protein = 29.8g

 

Baingan Aloo Ki Subji

 

 

Ingredients to serve two:

• 1 large eggplant
• 2 large potatoes
• 2 large tomatoes
• 1 large onion
• 1 teaspoon cumin seeds
• 1 teaspoon ground cumin
• ¼ teaspoon turmeric powder
• ½ teaspoon chili powder, red
• Fresh chopped coriander
• Medium-grain rice, 2 cups when cooked

First, finely chop the onion; cut the potatoes and tomatoes into one-inch cubes; and cut the eggplant into two-inch cubes. Fry the cumin seeds until they stop jumping, and then add the onions, stirring until they are evenly coated and beginning to brown. Then, sauté the potatoes and eggplant for two minutes, and continue for another two to three minutes after you have added the other spices and the tomato. Cover, and allow the dish to steam in its own water until everything is thoroughly cooked. In another pot, boil rice for 15-20 minutes or until thoroughly cooked.

Serve with the coriander as garnish, and a tangy pickle of your choice. 

Macronutrient Composition Per Serve

Calories = 476; carbohydrates = 59.6g; fat = 1.4g; protein = 11.6g

 

Salmon With Vitamin Salad

 

Ingredients to serve two:

• 2 salmon fillets (approx. 150g)
• Dill, to taste
• 4 medium carrots
• 2 fresh red beets
• 2 apples
• 2 green onions, stems

Dressing:

• 4 tablespoons extra-virgin olive oil
• 4 tablespoons vinegar
• 1 tablespoon cane sugar
• 1 tablespoon salt
• Water

Preheat oven to 180 degrees and garnish salmon with dill; bake until thoroughly cooked and starting to brown. Meanwhile, grate all salad ingredients with a Julienne slicer, and mix together in a salad dish. Add all dressing ingredients to a saucepan and bring them to a boil before turning the heat off and pouring your dressing over the salad. You can also garnish your salad with herbs such as mint or parsley.

Macronutrient Composition Per Serve

Calories = 704; carbs = 52g; fat = 40g; protein = 42.4g

 

Warm Kasha Salad

 

Image: Andrea Schiff

Ingredients, to serve four:

• 2 cups kasha (toasted buckwheat)
• 1 cup sweet pumpkin, cooked and diced
• 1 cup carrot
• 1 cup pomegranate seeds
• 1 cup diced avocado
• ½ cup sunflower seeds

First, boil the kasha in water with a pinch of salt in one pot, and the pumpkin in another until soft. Meanwhile, shred carrot, dice avocado, and scoop out the pomegranate seeds, ensuring there is minimal to no white fibrous parts of the fruit. Mix all ingredients together once the kasha and pumpkin have cooled.

Macronutrient Composition Per Serve

Calories = 508; carbs = 82.9g; fat = 17.8g; protein = 14.8g

 

Date: January 7th, 2023