A fun power bowl packed with heaps of nutrients and protein with plenty of colour and vibrancy!
Hello my lovely’s!
This week for meal prep I made up some Power Bowls!
This creation is high in protein and nutrients and will keep you feeling full, long after lunch time!
As a rule I like to choose between 3-5 vegetables before I make any meal. That way I have a wide variety of nutrients getting into my body. From there I select a protein source and then make sure I have healthy fats in there too (pepitas and hemp seeds).
That’s what I do before I make any meal! So if you are just starting out, it might seem complicated but that’s how I like to make my meals and it works really well for me! 🙂
Unintentionally there are 6 main sources of protein in this meal that I coincidentally chose for this meal; quinoa, chickpeas, edamame, broccoli, hemp seeds, pepitas. Not to mention trace protein in the other foods!
A very hearty, chunky Italian lentil soup. Vegan, gluten free, sugar free and dairy free. And of course, PCOS friendly!
Its officially winter and soups are back in season!
I can’t say I’m unhappy about it one little bit! 🙂
There is nothing better than rugging up under a blanket with a mug of tea and a big bowl of hearty soup and ya fav chick flick!
This recipe I really tried to replicate the flavours of a nice and chunky Minestrone. There are loads of Italian flavours in there that really remind me of my childhood. Coming from an Italian background, my Nonna used to make soups and pasta sauces for me all the time… those were the good old days!
However since going vegan… there have been no cooked meals (haha)! Maybe its the fact they put meat and cheese in everything??? POSSIBLY, who knows!
Well not in this recipe there isn’t!!! This is completely vegan, gluten free, refined sugar free, healthy and delicious!
Fun fact for you???
Traditionally pasta sauces and tomato based soups etc add in SUGAR to balance out the saltiness! How CHEEKY! But don’t worry this soup is completely sugar free! 🙂
If you happen to make or like this recipe, please feel free to contact me through my Instagram as I love seeing your foodie pics! 🙂
HEALTHY VEGAN LENTIL SOUP
What you will need:
A large soup pot or large pan. Knives, chopping board, measuring utensils. Small grater.
1 Tbs Olive Oil
1 Tbs of Garlic
1 Brown Onion, diced
1/2 Bunch of Celery, diced
4 small Carrots, diced
1 large Zucchini, diced
2 Tomatoes, diced
3 cups of Silverbeet, roughly chopped
3 Tsp of Oregano
2 Tsp of Basil
2 Tsp of Thyme
4 Bay Leaves
2L of Vegetable Stock
2 tins of Organic Brown Lentils, drained and rinsed well
2 tins of Organic Diced Tomatoes
5 Macadamias, finely grated
2 Tbs of Nutritional yeast
Begin by chopping and preparing all of the vegetables.
Heat a large soup pot or pan with the oil. Add in the garlic and the onion and sauté until softened and golden, on a medium heat.
Next add in the bay leaves, the carrot and the celery and stir well. Cover, cooking for 5 minutes. Stir occasionally.
Add in all of the spices, the zucchini, the tomato, the 2 tins of diced tomatoes and the stock and stir well.
Bring to a boil, then turn the heat down to a simmer. Cover 3/4 of the way. Cook for 20 minutes.
Drain the lentils and rinse them very thoroughly.
After the 20 minutes, add in the silverbeet and the 2 tins of lentils. Stir.
Cook for a further 30 minutes, slightly covered.
Grate the macadamias finely and add to a small bowl, add the nutritional yeast. This will be the ‘parmesan’ to serve with after.
Once the 30 minutes is up, season the soup well with salt and pepper and remove the bay leaves.
Remove from heat and serve.
My vegetable stock was very weak, so I ended up adding quite a bit of salt and pepper to my soup. Just test yours before you add any more salt, as most stocks very in salt content and might be over powering! 🙂
You can serve it into containers and use it for meal prep for the week. It can also be frozen!
And there you have it, my very chunky, very Italian, LENTIL SOUP!
The weather is getting colder and for me that generally means one thing… its soup season!!!
I LOVE soups and my winters are always filled with yummy nutritious, tummy warming bowls.
This recipe was inspired by a craving for a hearty bowl of turmeric cauliflower, but with a twist! There is plenty to rave about in this recipe with heaps of vegetables, a great source of protein and also a source of fats!
I hope you like this one as much I do and if you make it for yourself at home, be sure to upload a photo and share it with me through my instagram at @stephsanzaro ❤
Coconut Chickpea Curry Soup:
Every vegetable stock is different, so before you add salt… make sure you taste the soup as it might be salty enough already. You might also want to double the amount of cumin if you want a stronger flavour in the soup.
1 Brown Onion diced 1 tbs of Minced Garlic 1 tbsp Coconut Oil (15ml) 3 medium Carrots diced 1 Zucchini diced 1 Cauliflower crumbled 1/2 bunch of Celery diced 2 cups of sliced Kale (spine removed first) 4 Bay Leaves 2L of Vegetable Stock (follow instructions on packet) 2 tsp of Curry Powder 2 tsp of ground Coriander 2 tsp of ground Cumin 2 tsp of Turmeric 1/2 cup of Coconut Milk 2 tins of Organic Chickpeas Pink Salt Pepper
Begin by first chopping and dicing all the vegetables.
In a soup pot or very large pan, heat the coconut oil on medium heat and sauté the onion and the garlic until softened. Turn the heat to low.
Next add in the carrot, bay leaves and the celery and stir. Cover and cook for 5 minutes stirring occasionally.
Add in all of the spices and stir, cooking for 1 minute.
Next add in the zucchini and the cauliflower, followed by the stock. You may need to add more water and stock to cover the vegetables.
Bring to a simmer and cook for 20 minutes, cover the pot 3/4 of the way closed.
After the 20 minutes is up, add in the kale, chickpeas and the coconut milk.
An asian inspired cold soba noodle salad full of protein and flavour.
Long time no see! Sorry about that. Life’s been a little crazy lately but for all amazing reasons I assure you.
I am currently obsessed with soba noodles and have been making them in all different ways with lots of different flavours and vegetables.
The night I made these I absolutely lovedddddd the creation I came up with so I decided to write it up for you guys!
Soba noodles are made from buckwheat flour and normal wheat flour, so if you’re like me and you avoid GLUTEN then you’ll need to source 100% buckwheat soba like I did. I got mine from my local whole foods store Valeries Pantry.
What you will need:
Large bowl, measuring spoons, microwave safe container, grater, knives.
2 large Carrots grated
1 continental Cucumber quartered and sliced thinly
1 pack of organic firm Tofu (400g)
1 pack of Edamame salad (shelled, usually frozen)
2 cups of Spinach chopped
1 packet of 100% buckwheat Soba Noodles
1 tsp Olive Oil
6 tbs Tamari
2 tsp Sriracha
2 1/2 tbs of Apple Cider Vinegar
1/2 cup of salted Peanuts
1 small Broccoli floretted and steamed (OPTIONAL: I think the recipe didn’t need it)
Bring a pot of water to the boil and cook the whole packet of soba noodles (if you aren’t using the gluten free version, just use two sleeves of the soba noodles).
Stir frequently. Once ‘cooked’ or soft, pour the contents into a colander and rinse the noodles under cold water so that the heat is removed. Leave aside.
While the soba noodles are cooking, prepare the tofu. Slice the block into quarters length ways and then slice the quarters into thin slices.
Heat a fry pan with the olive oil. Add in the tofu slices and lay on one side. You will then flip them when they are golden on one side.
When both sides of the tofu are golden, add 1 tbs of Tamari and 1 tsp of sriracha to the pan and toss the tofu evenly through it, cooking for 1 minute. Remove from heat.
Grate the carrot and slice the cucumber. Roughly chop the spinach.
Place the edamame salad into a microwave safe container and add in a cm of water. Close the lid, leaving one corner open. Microwave for 2-3 minutes until softened but still firm to the touch. Drain liquid out.
Prepare the dressing: Use remainder of tamari and sriracha and add to a little bowl, add in the apple cider vinegar and stir well.
Add the vegetables, soba noodles, edamame and tofu to a large bowl and stir together.
Either add in the dressing now, or on top of the individual meals.
A quick and easy meal packed with plant based protein!
I never thought I would get addicted to this, but I totally have!
I have been making this meal every single week as meal prep. It serves 6 small serves or 4 larger serves which is plenty to get you through lunches for the week 🙂
My greatest TIP is to not cook the zucchini noodles!!! I repeat DO NOT COOK ZUCCHINI!
When you go to grab a serve from the fridge, place it in the microwave for 2-3 minutes and that will cook it perfectly for you!
To add in some healthy fats to this recipe I made a quick ‘parmesan’ which gives you your fats for this meal!
What you will need:
A fry pan, wooden spoon, zucchini spiraler, chopping essentials.
1 tin of Organic Brown Lentils
1 tin of Organic Diced Tomatoes
1 Brown Onion finely diced
1 tsp of Garlic minced
4 tbs of Tomato Paste
2 Tomatoes diced
2 Carrots grated
1 cup of Mushrooms
2 cups of Spinach roughly chopped
1 tsp of dried Basil
1 tsp of dried Oregano
1 tsp of dried Thyme
3 large Zucchinis (1kg)
Heat 1 tsp of the olive oil in a pan on medium heat. Add in the garlic and the onion and sauté until soft.
Add in the grated carrot and mushrooms, stirring well. Cook for 5 minutes or until soft.
Add in the tin of lentils, tomato paste, tin of tomatoes and the fresh tomatoes. Stir.
Next add all of the dried herbs and stir and cover.
Let the bolognese simmer on a low heat so it begins to reduce and it begins to thicken. Stir frequently.
Whilst the bolognese is cooking, spiralise the zucchinis into ‘pasta’.
After 15-20 minutes the bolognese will be reduced. Add in the chopped spinach and stir.
Remove from the heat and season with salt and pepper.
Serves 6 smaller meals
Macadamia Hemp ‘Parmesan’
3 tbs of Hemp seeds
3 tbs of Nutritional Yeast
4 Macadamias grated
Grate the macadamias on the smallest grating setting, to look like parmesan.
Add the hemp seeds and nutritional yeast together in a bowl and then add the macadamias, stir.
Serve on top of lentil bolognese.
The nutritional yeast is what gives it that ‘cheesey’ flavour 🙂
If you wanna impress your friends and have them over for Mexican night or you just want a funky meal prep meal… this is the meal for you 🙂
It’s been a while, but I’m back with another meal prep option for you all…. MEXICAN BURRITO BOWLS! You honestly can’t go wrong with Mexican.
Burrito bowls are a really easy way to throw things together in a bowl and just enjoy the delicious goodness. Quinoa is a great source of protein on a plant based diet and a great way to bulk up a meal and offer you longer lasting energy.
There are a few components to this recipe… but all you are going to do is prepare everything and then put them into separate bowls and at the end you will create your burrito bowl 🙂
I hope you enjoy this recipe guys! I would love to hear from you on instagram at @stephsanzaro to hear your thoughts snd see your wonderful creations!
Vegan Burrito Bowls
1 iceberg lettuce shredded
Salsa: 4 medium tomatoes diced finely 1 bunch of coriander, washed and finely chopped 1/2 spanish onion finely diced 1 cucumber finely chopped 1 mango diced
Bean Mix: 2 tins of organic mexican bean mix 1 tin of organic diced tomatoes 1 tsp paprika 1 tsp cumin ground 1 tsp dried oregano pinch of chili powder
Corn: 2 husks of corn, kernelled (can use 1 tin, drained and rinsed if preferred) 1 tsp smoked paprika 1 tsp olive oil pink himalayan salt black Pepper
1 avocado smashed or sliced
2 limes, 1 juiced + 1 quartered to serve
1 cup of dried tri colour quinoa, cooked and salted
QUINOA: Add 2 cups of water and the cup of quinoa to a pot, simmer at a low heat with the lid on, until cooked. Stir occasionally to assure it doesn’t burn on the bottom. Salt it when ready.
BEAN MIX: Drain the tins of beans and wash well under water. Add to a saucepan. Add in the tin of tomatoes. Then add the paprika, chilli, oregano and cumin (add more if desired), then add salt and a decent amount of pepper. Cook on medium heat for 10 minutes.
LETTUCE: Wash the lettuce. Cut it in half, and then shred it.
CORN: Shuck the corn. Carefully cut the corn off the cob in a sawing motion, nice and slowly. Place in a pan with the oil and add the smoked paprika. Cook on a low heat and stir every minute until it goes bright yellow and starts to brown slightly. Remove from heat, season with a pinch of salt.
SALSA: Add the mango, tomatoes, cucumber, onion and coriander to a bowl. Squeeze in half a lime, season with salt and pepper.
TOPPINGS: Smash or slice an avocado and make some guac. Sriracha chilli sauce. You can also use store bought tomato salsa.
SERVE: Serve with a wedge of lime. Optional: Black sesame seeds.
That’s it my friends, if you wanna be the star of your next theme night or you just want a funky meal prep option… then this is the dish for you 🙂
A warm and hearty meal to please your friends or to feed your meal prep!
Happy new year guys!!!
I hope that the new year period was kind to you all and that you made some super realistic New Years resolutions like we talked about in my last blog!
Everyone knows that a new year is a brand new opportunity to start fresh and to get on track with starting the year off on a positive note!
That means getting yourself into some good habits to see you throughout the year. And one in particular that is super important is MEAL PREP!
Meal prep for me just means pretending like I’m cooking for 5 other people… I generally always buy a heap of groceries with planned meals in mind, that will feed me for a few days. I don’t see the point in cooking a meal that will only last me one night!
So this next dish I’m about to give you guys, I have been making for nearly two years now. It’s one of the favourites in my memory bank… I have cooked it for more people that I can count and it is always a crowd pleaser 🙂
It is also wonderful for meal prep because it can serve anywhere between 4 and 6 people!
This meal is packed with plant based protein and healthy carbs and will leave you feeling super satisfied. I hope you all like it!!!!
Pumpkin and Chickpea Smash:
You will need a very large pan or pot for this recipe as it feeds a lot of people.
1/4 (800g) Kent Pumpkin Cubed
Medium Sweet Potato Cubed (650g)
4 Large Carrots cut into 1 cm pieces (350g)
2 Punnets of Cherry Tomatoes Halved (500g)
2 cups of Baby Spinach Leaves Rougly Chopped
1 tsp of Turmeric
2 tbs of Chicken Stock (faux aka vegan)
2 cups of Boiling Water
2 tsp Dried Rosemary
2 Tins of Organic Chickpeas
1 tsp Pink Himalayan Salt
1 tsp Black Pepper
1 tbs Olive Oil
(Optional 1 brown onion diced)
Start by cubing all of the vegetables.
Heat 1 tbs of Olive Oil in a deep pan on medium heat. Add the garlic and stir.
Add the carrots, turmeric and the rosemary and cook for 5 minutes with the lid on.
Prepare the stock with the boiling water and add to pan.
Add the Sweet potato and the pumpkin and cover. Let it cook, stirring occasionally until the vegetables are starting to soften.
Remove lid and simmer the dish so that the liquid evaporates.
Add the chickpeas and stir.
Add in the cherry tomatoes and stir.
Add in the spinach and stir.
Cook until the vegetables are all soft and mushy.
Season to taste with salt and pepper.
This dish can be served by itself, as a big hearty bowl or served with steamed broccolini and some quinoa.
Serves 4-6 people.
There you have it guys, one of my favourite prep meals to make!
The easiest and yummiest quick Mexican meal for any busy human that is low in time!
I’m a sucker for Mexican. Always have been, always will!
Back in the day after school I used to walk home to my Nans house and make myself a biiiiggggg bowl of dirty nachos… I say dirty because I would use half a packet of nacho cheese Doritos, cover them with cheese and salsa and then put them in the microwave for a minute…. trust me guys, girl has always been able to EAT!
My mum and I used to eat tacos at least once a week or have healthy ‘nachos’ but never once in my life had I ever had Mexican food without meat!
Since going vegan in April 2017 I’ve had to find new ways for me to enjoy all of the food I used to love before hand, but in a cruelty free and healthier way!
Creating new recipes is so fun and exciting for me and I could spend HOURS in the kitchen just plodding away making random stuff but what do I do when I don’t have hours to spend in the kitchen??
Well in times like these you need little ‘cheat’ options to make something quick and snappy but that is also freakin delicious!
This is by no means a hard recipe to go by and takes zero time at all if you are making tacos or burritos or something similar!
In the picture above I have made up some roasted sweet potatoes to have with it so you’ll need to give yourself an an extra 40 mins if you wanna make those babies too.
When following a recipe, you should always adapt it to your tastes too. Its all good and well for me to give you my favourite recipes but you may not have the same taste buds that I do. So thats where your editing preferences come into play. Have fun with it, change it up and enjoy it!
1 can of organic 4 Bean mix or Mixed Beans
1 can of organic crushed Tomatoes
1 packet of taco seasoning (look for the one with the least number of ingredients, preservatives etc)
1 can of Organic Corn
1 bunch of Coriander
1 Lemon or Lime
1/2 a red Onion diced fine
1 Sweet Potato
* If you are making the sweet potatoes now is the time to cut them up and rub them in coconut oil, place onto a baking tray and give generous amount of pink salt. Place in the oven for 40 minutes or until cooked all the way through.
Start by draining the 4 bean mix in the sink and rinsing well. Add to a medium sized saucepan. Add the can of tomatoes and cook on medium. Use half of the taco seasoning and stir well. Cook on low heat stirring occasionally. Cook until liquid reduces and mix starts to thicken.
Dice up the 4 tomatoes and add to large bowl. Drain and rinse the corn and add it to bowl. Using either a handheld chopper of using a knife, cut 3/4 the bunch of coriander into small pieces and add to bowl. Use the rest for garnish at the end. Dice onion very fine and add in as well (I use my Kmart hand chopper for both the coriander and the onions, shop for it here). Give a very good stir then add in 1/2 a Lemon or Lime juiced. Salt and pepper to taste.
Smash up an avocado in a separate bowl, use remaining lemon juice and salt and pepper to season.
Serve up potatoes or prepare taco shells or burritos and serve!
This is my quick and easy Mexican dish! I normally use this to make up some burrito bowls which are an amazing low carb healthy Mexican option!
If you don’t like to use taco seasoning from the supermarket, its extremely easy to replicate the flavours yourself if you have more time using paprika, cumin and chilli powder!
A plant based and healthy alternative to your standard bolognese.
Let me start by saying, I know what you’re thinking 🤔
‘That looks awfully a lot like meat…’ and you’d be right, it does! BUT it is 100% made from plants! 🌱
I would recommend this dish to any transitioning vegans who are missing some of their old staple dishes, but wanna go for the more clean and healthy-eating route.
After having the most incredible raw bolognese at Sister of Soul in St Kilda I was desperate to try and recreate their recipe, because honestly it is just so so good!!! 😍
So I did what I always do and grabbed a bunch of herbs and spices and set out to make my own raw bolognese!
I have to tell you, I was pleasantly surprised. I really had no faith in myself that I could create a raw dish… and for it to actually taste so good!
Not exactly sure if adding dried herbs constitutes a ‘raw’ dish… but we’ll allow it this once! 🙈
What I did find with this recipe is that once I had left the leftovers in the fridge over night, the next day the flavours were more intense and it was somehow even more tasty! I just removed some of the excess moisture (see photos below)
This is a RAW dish, it is meant to be served cold!
You will need to soak a cup of walnuts over night so don’t get ahead of yourself, slow and steady wins the race.
I served mine on a bed of zucchini noodles (standard) and added some extra fresh basil and semi dried tomatoes, because I’m slightly obsessed at the moment. I’ve been buying the Coles brand ones which are marinated in basil oil and I use it to cook my tofu scramble for my breakfast, as it adds amazing flavour!
Enough chit chat, here is my recipe for my raw walnut and mushroom bolognese! ✨
100g of Semi dried tomatoes (the ones in oil)
300g of Mushrooms
1 cup of Walnuts soaked over night
1 bunch of fresh Basil
3 tbs of Tamari (4 if you want it more intense)
1/2 tsp of Apple Cider Vinegar
1/2 tsp of minced Garlic
2 tsp of dried Oregano
1 tsp of dried Basil
1 tsp of black Pepper ground
1 tsp of Himalayan pink Salt (or more lets be honest, I love salt)
Day before * – Place the walnuts in a container and cover with plenty of water. Place in the fridge over night to soak.
Day of * – Place the semi dried tomatoes in a food processor with the garlic and 1/2 the bunch of basil. Pulse a few times to crush the tomatoes. Scrape the sides with a spatula repeatedly. Drain and rinse the walnuts. Then place the walnuts, mushrooms, dry herbs and wet ingredients in the processor too. Pulse a few more times carefully, as to not make the walnuts and mushrooms too fine, continuing to scrape the sides.
Don’t worry if everything isn’t stirred in yet. When you’re happy with the consistency remove from processor base and hand stir everything together. It should go a light brown to pink colour.
Hand chop up some extra basil and toss through the mix. Add salt and pepper and stir.
Leave to sit and marinate.
Use this time to spiralize some zucchinis (courgettes) and prepare your toppings. Think about what type of things you would like to have with your old standard bolognese!
I topped mine with some nutritional yeast flakes, extra basil and some pine nuts, but some macadamia feta would have been amazing too!
Place a generous serve on top of your zoodles and decorate with any toppings of your choosing!
Serves 3 – 4 depending on serving sizes, if you’re a guts like me this will serve you 3
And there you have it, guilt free, dairy free, gluten free, raw, plant based bolognese! 💫
A belly warming curry filled with plant based goodness.
This curry leaves one of those satisfying warm feelings in your stomach 💕
This recipe can take a few hours to execute so I normally just make it on my day off or on a rainy afternoon!
I like my curry HOT, so you should probably adjust it to your liking unless you like it spicy too 😆
There is a fair bit to get through so let’s break it down into bits.
1 Brown onion
3 medium Garlic cloves minced, and divided into two lots
2 inches of Ginger minced and dived into two lots
1 Cinnamon stick broken in half
1 tsp Turmeric powder
2 tbs Curry powder
1 cup Water
1 can unsweetened Coconut milk
3 sprigs of Curry leaves, 1 for curry, one for finishing, one for garnish
1 tbs Coconut oil
2 tsp black Mustard Seeds
1 green hot Chili sliced in half
Sauté the onion, half the garlic, half the ginger, cloves and cinnamon, curry leaves, and chili in a pan until soft. Add the turmeric and the curry powder and cook for 1 minute. Add the water, and half the coconut milk (add vegetables if desired, I did spinach and did cauliflower once before). Cook for 20 (or more) minutes on low heat then add rest of coconut milk.
Take curry off the heat. In a separate fry pan sauté the rest of the ginger, garlic, mustard seeds and more Chilli (if needed) for 5 minutes.Stir through the curry and salt to taste.
Leave the curry off the heat until everything else is cooked to deepen flavours and then reheat. Take out inedible spices + leaves of course!
Blitz the whole cauliflower. I like mine chunky, so I used my hand blender from Kmart. Place in a fry pan with coconut oil and cook for a few minutes until soft. Add desiccated coconut to finish, add salt to taste.
BEETROOT SIDE SALAD-
Finely grate 2 whole beetroots, 3 carrots. Finely chop coriander and spinach, add 1 can organic lentils and mix through. Salt and pepper!
Cut 1/4 pumpkin into 6 wedges. Rub with coconut oil both sides, sprinkle with salt and then drizzle with honey or rice malt syrup. Cook at 180 for 45 mins or til soft.
I like to use coconut yogurt to bring the heat down. Then sprinkle with Pomegranate seeds.
Heat raw cashews in a pan to lightly toast them. Sprinkle on top.
Flash fry rest of curry leaves until crispy. They should crunch in your mouth! Sprinkle on top.
And there you have it! It is quite spicy so another 1/2 can of coconut milk might be desired but that’s why I serve it with the fresh beetroot salad 😄