Tofu Scram For The Fam – Vegan, GF

Tofu scramble is one of the ultimate vegan breakfasts! This recipe yields 4 serves and packs a flavour punch!

I’ve been spamming my instagram with my many Tofu Scrambles for YEARS now!

And as many times as I’ve made it… I’ve never actually written up a mass recipe for it.

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So here it is, a recipe that serves 4 people or as I like to call it ‘meal prep scram’ or ‘scram for the fam’.

This recipe can be served on toast if you please or on it’s own with some avocado and sauerkraut on the side like I do! 🙂

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TOFU SCRAM FOR THE FAM

Serves 4

What you will need:

A big fry pan, big bowl, wooden spoon, measuring cups and spoons, knives.

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Ingredients:

TOFU MIX: (Prepare First)

450g of NON GMO Firm Tofu, washed and crumbled
1/2 cup of Unsweetened Almond Milk
4 tsp Turmeric Powder
4 tsp Nutritional Yeast (Savoury Yeast Flakes)
4 tsp Dijon Mustard
4 tsp Minced Garlic
1 tsp Pink Salt
1 tsp Black Pepper

Depending on the week I may also add 4 tsp of Curry Powder as well for a bit of a change!

ADDED VEGE: (Final Step)

1 small Red Onion thinly sliced
2 cups of Button Mushrooms Sliced (8 mushrooms)
2 cups of Roughly Chopped Kale
1 cup of Chopped Spinach
1/4 – 1/2 cup of Sun-dried Tomatoes Chopped
2 tsp of the Oil that comes from the Sun-dried Tomato container
Salt
Pepper

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Method:

  1. Begin by removing the Tofu from the packet and gently wash it under some water. Then using your fingers, crumble the Tofu into smaller little pieces into the large bowl.
  2. Then add the Turmeric, Mustard, Garlic, Nutritional Yeast, Almond milk, Salt and Pepper and mix until the Tofu is completely covered and turns bright yellow. Set aside to marinate.
  3. Slice the mushrooms and Onion, then roughly chop the Kale and the Spinach. Chop the Sun-dried Tomatoes into smaller pieces.
  4. Then in a pan heat the 2 tsp Sun-dried Tomato oil over a medium heat. Add the Onion, Mushrooms and Kale and sauté for 3 minutes or until the Onion has softened.
  5. Turn the heat down a little and add the Tofu mix to the pan. Stir to completely coat the vegetables in the mix. Turn the heat back up to medium and cook for 5-7 minutes, stirring frequently.
  6. Add the Sun-dried Tomatoes and the Spinach, stir and then cook for a further 1 minute or until satisfied with the consistency of the scramble. Longer cooking = firmer texture, shorter cooking time = wetter mix.
  7. Season with more Salt and Pepper.
  8. Serve with your favourite breakfast sides.

Serves 4 with toast, or serves 3 without.

I served mine with Hummus, Sauerkraut and avocado!

I hope you enjoy this recipe!

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Happy cooking lovely’s

Steph xx

019 – Beautiful Skin from Within with Steph Watson

In this episode Steph Watson and I delve into how to create beautiful skin from within. We look into how the food choices we make can have an impact on our skin health. We touch on: acne, anti-aging, foods to avoid and consume, stress and hormones! This is a wonderfully informative episode and one I feel will be extremely helpful to those out there suffering from skin issues! Enjoy!

Welcome back to another episode of the Plant Based Body Podcast!

Today I am joined by the gorgeous Steph Watson, as we delve deeper into ‘beautiful skin from within’.

Steph is a beauty therapist/nutrition extraordinaire and we are very blessed to have her as our guest this week! Today Steph and I look into the importance of what we eat in relation to our skin health.

We dive into topics such as:

  • the relationship between our skin and our food choices
  • the difference between internal and external skin factors
  • acne and acne pathways
  • the effect of stress and hormones
  • anti-ageing and antioxidants
  • what foods to avoid and which to consume
  • does soy cause acne?
  • celery juice for skin health?

This episode was loads of fun and it is one of the most informative episodes we have done to date! I do recommend keeping a pen and paper close if you’re someone like me, who is experiencing acne and skin issues and is looking for some answers!

I cannot thank Steph enough for joining us today on the Plant Based Body Podcast and I hope you all enjoy her wonderful soothing voice as much as I did!

To find out more from her, you can find her on instagram HERE

If you feel that more people need to hear today’s message, then share a story with your community on Instagram and get the word out there for more people to be empowered by todays episode! 🙂

Until next time,

Thank you for listening!

Steph xx

Vegan + GF Date and Banana Mini Loaf

A delicious recipe for my Walnut and Banana loaf! This recipe is gluten free, vegan and healthy! Enjoy

Who doesn’t love a warm piece of banana loaf?
Well I know that I do!

A few months ago I was playing around in the kitchen and I decided to create a gluten free and vegan banana loaf! The result? Something seriously delicious.

The only problem with this recipe?
You’re going to have to try and stop yourself from eating it all at once!

In this recipe I soak dates in water to create a sweet flavour in the recipe instead of using granulated sugar. You use both the dates and the water that you soak them in, which is then enhanced by a little pure maple syrup.

You can easily make this recipe completely sugar free by replacing the maple syrup with the alternative of rice malt syrup. This is would be a more PCOS friendly way to make this recipe, another alternative is to use date syrup that you can buy from the supermarket in the health food section.

This recipe creates a dense and firm textured loaf, but should still be moist.

This loaf is a great little snack idea and can be served just as is, or with a little bit of coconut yoghurt on top!

I hope you enjoy!

Continue reading “Vegan + GF Date and Banana Mini Loaf”

Meal Prep Protein Power Bowl – GF, Vegan

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!

I hope you enjoy this recipe guys!

Continue reading “Meal Prep Protein Power Bowl – GF, Vegan”

Miso Eggplant

A yummy and easy eggplant recipe to pair with any type of nourish bowl or roast vegetable cook up!

Hey Guys!

I decided that I should probably do a few recipes where I don’t include 14 million ingredients and 10 method steps…

KEEP IT SIMPLE STEPH!

For these recipes you simply make one of my veggie recipes and pair it with a protein and some carbs and fats!

This recipe is so so good and made me seriously fall in love with eggplant.

After years of claiming that I hated eggplant… I realised that I just simply hadn’t cooked it long enough the first time around! WHOOPS

Oh so many years of avoiding eggplant… oh well you live and you learn!

This is the perfect side edition to any nourish bowl or asian type bowl, or just to have with some tofu and brown rice.

I hope you guys enjoy this recipe and I look forward to seeing your version! You can send me your creations to plantbasedbody__

Enjoy!!!


MISO EGGPLANT

Serves:4

What you will need:

Oven tray, knives, measuring utensils, chopping board, large bowl, kettle.

Ingredients:

1 Large Eggplant cubed
1 Tbs of Olive Oil
1 Tsp Sesame Oil
2 Tbs White Miso Paste
2 Tbs of Boiling Water
Pink Salt

Method:

  1. Preheat the oven to 200º C.
  2. Take the eggplant and slice it in half and then into quarters length ways. You want to achieve cubes. Slice the quarters into cm strips and then dice the eggplant into cubes. Place into a large bowl.
  3. Boil the kettle.
  4. In a measuring jug add the miso, sesame oil and the boiling water. Stir well.
  5. Add the olive oil to the eggplant and mix well. Add the miso dressing and cover and toss well.
  6. Line a baking tray with baking paper and evenly spread the eggplant on the tray.
  7. Place in the oven for 15 minutes.
  8. Remove from oven, toss the eggplant.
  9. Place back in the oven for a further 10 minutes or until soft and gooey.
  10. Remove from oven and season with a little bit of pink salt.

Happy Cooking!

Steph xx

Healthy Vegan Italian Lentil Soup

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! 🙂

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HEALTHY VEGAN LENTIL SOUP

What you will need:

A large soup pot or large pan. Knives, chopping board, measuring utensils. Small grater.

Ingredients:

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
Salt
Pepper

Vegan ‘parmesan’

5 Macadamias, finely grated
2 Tbs of Nutritional yeast

Method:

  1. Begin by chopping and preparing all of the vegetables.
  2. 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.
  3. Next add in the bay leaves, the carrot and the celery and stir well. Cover, cooking for 5 minutes. Stir occasionally.
  4. Add in all of the spices, the zucchini, the tomato, the 2 tins of diced tomatoes and the stock and stir well.
  5. Bring to a boil, then turn the heat down to a simmer. Cover 3/4 of the way. Cook for 20 minutes.
  6. Drain the lentils and rinse them very thoroughly.
  7. After the 20 minutes, add in the silverbeet and the 2 tins of lentils. Stir.
  8. Cook for a further 30 minutes, slightly covered.
  9. Grate the macadamias finely and add to a small bowl, add the nutritional yeast. This will be the ‘parmesan’ to serve with after.
  10. Once the 30 minutes is up, season the soup well with salt and pepper and remove the bay leaves.
  11. Remove from heat and serve.

Serves: 6

Tips:

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!

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And there you have it, my very chunky, very Italian, LENTIL SOUP!

Happy cooking lovely’s,

Steph xx

Vegan Burrito Bowls

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 🙂

Hello friends,

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!


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Vegan Burrito Bowls

Serves: 5

Ingredients:

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


Method:

  1. 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.
  2. 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.
  3. LETTUCE: Wash the lettuce. Cut it in half, and then shred it.
  4. 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.
  5. SALSA: Add the mango, tomatoes, cucumber, onion and coriander to a bowl. Squeeze in half a lime, season with salt and pepper.
  6. TOPPINGS:
    Smash or slice an avocado and make some guac.
    Sriracha chilli sauce.
    You can also use store bought tomato salsa.
  7. SERVE: Serve with a wedge of lime. Optional: Black sesame seeds.
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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 🙂

Happy cooking lovely’s,

Steph x


Yellow Sri lankan Curry with Pumpkin Wedges and Coconut Rice

A belly warming curry filled with plant based goodness.

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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.

THE CURRY

Ingredients:

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
8 cloves
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
Pink Salt
2 tsp black Mustard Seeds
1 green hot Chili sliced in half

Method:

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.

TO FINISH-

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.

Tips:

Leave the curry off the heat until everything else is cooked to deepen flavours and then reheat. Take out inedible spices + leaves of course!

CAULIFLOWER RICE-

Ingredients:

1 Cauliflower
1 tsp Coconut oil
1/3 cup desiccated Coconut
Pink Himalayan Method:

Method:

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!

PUMPKIN WEDGES-

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.

TO SERVE-

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 😄

Happy cooking lovelys,

Steph x

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Salted Caramel Protein Smoothie

Because who doesn’t love salted caramel? Its basically dessert for breakfast!

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This recipe is by far one of my favourite recipes I have in my little noggen. It is another one that I religiously ate for breakfast day after day!✨

It is packed with protein and healthy fats to help keep you fuller for longer. The dates enhance the caramel flavour and the pink salt really makes it! 🍌

Salted Caramel Protein Smoothie

Ingredients:

1/2 a ripe frozen Banana
1 cup of Almond milk unsweetened
1 heaped tbs of Vanilla plant protein
3 or 4 pitted Dates
2 tsp of Chia seeds
1 tsp of Maca powder
1/2 tsp of raw Cacao
1 heaped tbs of natural Peanut Butter
Decent crack of Himalayan pink salt
Handful of ice

Method:

  1. Add all ingredients to a nutribullet
  2. Blend until contents is smooth and well mixed

Happy cooking lovelys,

Steph x

Cheezy Plant Based Pesto

Pesto, pesto, pesto! So good you’ll want to put it on everything!

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This is one of my go to weekly recipes! I use this pesto on zucchini noodles, or mini mushroom pizzas or just as a dip!

All you’re going to need is a food processor to mix all of the ingredients together. This is super easy so anyone can make it!!

Cheezy Plant Based Pesto

Serves: 5

What you’ll need:

Food processor, spatula, measuring utensils.

Ingredients:

1 bunch of fresh basil washed
2 cups of baby spinach
1/3 cup of pine nuts
1/3 cup of raw cashews
1/2 a lemon juiced
1/2 cup of nutritional yeast (savoury yeast flakes)
1 tsp Himalayan pink salt
1 tsp black pepper
3-5 tbs of olive oil

Method:

Add all ingredients to the food processor and mix until all combined and smooth.

Tips:

Use a spatula every few seconds to wipe the edges down so that it all mixes evenly.

This pesto tastes even better the next day, so grab yourself an old jar and store this in the fridge for up to 1 week!

Happy cooking lovelys,

Steph x