A delicious and easy Cauliflower Fried ‘Rice’ recipe that is packed with plant protein!
It was that time again to do a massive fridge clean out and make sure that I had used up all of the fresh ingredients I had left in my fridge! This is a fantastic way to make sure that you are not wasting any food and therefore money, each week. I cannot recommend it enough!
With my fridge clean out, came this creation… Cauliflower Fried ‘Rice’
Now, you can either use a little manual hand blitzer (I got mine from Kmart here) or a food processor, however I find the food processor makes the cauliflower too fine.
For anyone who hasn’t bought edamame salad before, this is what I buy from the freezer section at Woolworths!
This recipe is high in plant protein and full of flavour! I hope you enjoy it 🙂
Cauliflower Fried ‘Rice’
Serves: 5 Time: 30 mins
What you need:
Blitzer/chopper, wok or big fry pan, measuring utensils, chopping board, knives.
1 tbsp (20ml) minced ginger 1 tbsp (20ml) minced garlic 2 tbsp (40ml) tamari or to desired taste 1 or 2 tsp sesame oil pinch of chilli flakes 1 bunch of broccolini cut into cm pieces 2 cups of baby spinach 1 packet of edamame salad frozen 2 tins of organic brown lentils, rinsed and drained 1 cauliflower, blitzed into ‘rice’ 2 tsp of olive oil 1 tsp pink salt 1 tbsp black sesame seeds black pepper to taste
*coriander optional to serve
Begin by placing florets of the cauliflower into the blitzer. Pulse until it meets a ‘rice’ consistency, but it’s not too fine. Do it in small batches, I did about 4.
Drain and rinse the lentils.
Heat the olive oil in the wok over a medium heat. Add in the garlic and the ginger and cook for 2 minutes, stirring frequently.
Add the cauliflower rice and stir to coat in the garlic and ginger, cooking for 2 minutes.
Add in the spinach, broccolini and the edamame salad, stir well at frequent intervals. Cook for 8 minutes until the vegetables have softened but broccolini is still firm to the bite.
Add in the tamari, chili flakes, lentils, salt and sesame oil. Stir and cook for a few minutes until well flavoured.
Add the sesame seeds and serve.
You may choose to add more tamari or chili flakes, depending on your taste buds.
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.
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! 🙂
TOFU SCRAM FOR THE FAM
What you will need:
A big fry pan, big bowl, wooden spoon, measuring cups and spoons, knives.
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
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.
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.
Slice the mushrooms and Onion, then roughly chop the Kale and the Spinach. Chop the Sun-dried Tomatoes into smaller pieces.
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.
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.
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.
Season with more Salt and Pepper.
Serve with your favourite breakfast sides.
Serves 4 with toast, or serves 3 without.
I served mine with Hummus, Sauerkraut and avocado!
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!
The answer to this question is found in this blog! Should you go to India to do your Yoga Teacher Training? Here you will find my daily schedule, what it was like, what to bring and how I found the whole experience!
YES. My short answer is a big fat yes.
Let me take you back to the very beginning when this idea first crept into my mind.
You see, for years I have wanted to travel the world. To meet people and to experience a life outside of my small town bubble. But up until now I have been too scared and too anxious; too anxious to take the leap and travel the world by myself.
Anxiety can be crippling. It takes over you and it tells you to stay put and to stay where you know is safe. This might not sound like a problem, but it is when it stops you from following your dreams and living a life you have always wanted.
In 2017 a friend and I planned a trip to India. We picked out all the destinations and did all of the research and we planned out all of the things we wanted to see and do.
But when it came time to book, I made up every excuse under the sun as to why I couldn’t go. “I have a full time job, I need to stay here and support myself, pay for rent and my house here”. “I should go to uni and study first as I am getting older and will be in my late twenty’s before I have a degree”.
Any excuse you can think of? I used it.
So I never went. I continued to live my life, working full time, did some study, did all of the things that I thought I was ‘supposed to do’.
But for some reason I still didn’t feel content.
I still felt lost and a part of me knew that I was hiding away from all of the things that I really wanted to be doing, because of FEAR.
It took me a long time and a lot of inner work, to overcome that fear and to start tackling and taking on the things I was afraid of.
I decided that 2019 was going to be the year that I finally travelled!
At the start of the year I wrote a list of goals and planned things I wanted to achieve in this 12 month period, travelling was one of them.
In the early months of the year I began talking about travelling to India and doing the trip I had always wanted.
One day I was talking about it with 2 business owners of a Yoga studio in Geelong and I mentioned that it would be really awesome to complete yoga teacher training while I was in India, to add to my skills as a personal trainer. They said it would be a great idea and suggested that I talk to someone who works for them that completed their YTT in India as well. The women they were talking about was Mary Thomas (@mantrasandmangos).
I decided to message her and to ask her where she studied and what it was like. She told me she attended Rishikesh Vinyasa Yoga School in Rishikesh, India and would suggest no other school!!
I started to feel extreme excitement and a sudden gravitational pull towards that decision, a ‘pull’ I can only explain as a gut feeling I just couldn’t ignore! I researched a few other schools, but internally I knew that I had already made my decision, I too was going to attend Rishikesh Vinyasa Yoga School.
After about 3 months of talking about it and saying it out loud (this is an important part of drawing the kind of life you want, to you) “I’m going to go to India to do my yoga teacher training”… “I’m going to go to India to do my yoga teacher training”… I finally mustered up the courage one night and booked it!
I paid the deposit and then knew that it was set… I was going to India!
This was a HUGE step for me, and the beginning of the best decision I could have made for myself.
I later purchased a one way flight to Delhi and a small domestic flight to Dehradun which is the closest airport to Rishikesh (I recommend doing this too as it is much more convenient than taking a car 8 hours from Delhi).
It was all set and locked in, once your flight it booked you really know it’s happening!
Below I will write my tips and everything I think you will need to know if you have been thinking of coming to Rishikesh, India to complete your Yoga Teacher Training!
The tips will be transferable no matter which school you choose, but I will give examples of what my training was like at RVYS, so that you can get a whole idea of what my experience was like!
WHAT WAS THE TRAINING LIKE?
Well first of all it was amazing.
Probably one of the best months I have had in my entire life!
But I suppose you don’t really want to just take my word for it, you probably want a few examples and reasons why, and I’m more than happy to oblige…
First off you probably want to know how much it was???
Well for one month of Yoga Teacher Training, with accommodation and food included it was $1300 USD or around $1900 AUD!!! Yoga alliance certification upon completion of the course as well, so its a pretty great price!!
My flight to India was $500 AUD one way and the flight to Dehradun was $110 AUD
And the entire time I was in my training I only spent $150 AUD and that was mostly on nuts and seeds, bathroom products, cakes and vegan treats and 1 pair of pants!
Sooooo YUP! It’s a cheap experience that I honestly cannot recommend more! 🙂
Here is a little ‘day in the life’ for you, so that you can understand what my experience was like!
The basic daily schedule went a little something like this:
5.00am – Wake up
5.30am – 6.30am – Pranayama and cleansing class (this is where you learn breathing techniques and complete nasal and eye cleansing)
6.30am – 8.00am – Vinyasa flow class (this is your first practical class of the day)
It might seem like a lot, but there was more than enough time for some relaxation and down time.
On Thursdays we had excursions outside of the school, where we:
explored a nearby waterfall
did henna art
did yoga on the beach
Sundays were free days, so we had plenty of time to walk around Rishikesh and get to know the town like the back of our hand. We had learnt every single back road and alley-way by the time we had completed our month of training. We got to go out and eat at different places and try lots of amazing vegan food!
That’s a HUGE plus point for me, Vegan food everywhere! It’s more available than in my hometown in Australia! Truly amazing.
WHAT TO BRING:
I really tried to only pack the necessities in my backpack but somehow ended up filling it all the way to the brim! I will try and list all of the things that I believe are the most important and things that you simply must have.
Your travel backpack (No way, Steph!)
Passport and cash money (you need cash to finish your teacher training payment and its easier to bring it from home as ATM’s are rarely working)
Plenty of Yoga pants, tops and bras and underwear (legit, bring heaps of undies)
Long sleeve or warm clothes and pants for the cold mornings
Thongs (flip flops) for you to wear in the shower (this helps to prevent getting plantar warts)
A pillowcase and sheet are optional (I didn’t use mine, but some people did)
Carabiners (super random but come in handy, I used them all the time to hang things off my bag, secure my keys etc)
A small bag to take down the street with you (with tissues and hand sanitiser)
Shoes with grip on the bottom (the roads are pretty rough and you’ll want good quality sandals that preferably strap up)
A power adapter for Indian wall points (if you’re coming from Aus)
A shawl to cover your shoulders (comes in handy when the wind changes and gets cold, you can buy here in India though)
Your bathroom products are optional as you can buy them in organic stores here
Casual type clothes for days off
Electrolytes and diarrhea tablets (only take these as a last resort, always try and let it all come out naturally without medication but sometimes you gotta do what you gotta do)
A music player always came in handy or at least some headphones for music when you want to shut off and relax
Little bags for your clothes to make packing simpler
Bag locks (you won’t need these in your room, but while travelling to India you will)
A travel towel (you can have one provided but I used both)
Bathers and sunglasses (you will swim in the Ganga River if you choose to, I did heaps)
Neck pillow for the plane (I wasn’t going to pack one, but I am so glad a friend gave one to me before I left! It saved me!)
Everything else is pretty unnecessary! For the whole month you are fed and housed and if you wanted to; you could spend no money at all outside of the payment for the YTT (Yoga Teacher Training)!
Oh except for toilet paper, you need to buy that!
WHAT TO EXPECT WHEN DOING YTT IN RISHIKESH, INDIA?:
Prepare to be challenged in ways you never have before
There are lots and lots of organic stores where you can buy seeds and nuts and vegan cakes
SO much vegan food! (It was insanely good)
Rishikesh is a holy city that is alcohol and meat free
In India you do not place toilet paper in the toilet, it goes in a bin next to it and you can use the bade if you feel comfortable
There are lots of cows and monkeys everywhere
There will be trash everywhere on the side of the roads, but that’s just a part of the charm!
The walk up to the Ashram will help you build that booty you have always wanted
You will make 20 new friends for life (no lie)
The teachers will become like friends and family to you
You will have to stick things in your nose every day (it’s really not as bad as you think it will be)
You might get sick but it won’t be from food in the school (only happened when we ate out locally)
In other parts of India it is very respectful to cover your shoulders and show less skin, but in Rishikesh it is very tourist focused and you can get away with wearing tank tops and shorts if you choose
You will experience lots of exhaustion from all the physical activity and brain power from learning, and you’ll need as much sleep as you can get (we went to bed at 8.00pm most nights and some of us had naps here and there)
You will learn so much about yourself and your old beliefs will be challenged
Below you will find videos of the types of cleansing we did every morning!
The first video is of the second type of nasal cleansing we did after the second week. This one looks gross and pretty rough… but after the first time it really became much easier and simpler! I got a little competitive with it by the end and tried to beat my time for how long it took me (haha!). I know you’ll be fine with it too!
The second one is Jal Neti – nasal cleansing where you pour salty warm water in one nostril and out the other. This one was super easy and honestly nothing to worry about! You will be a pro in no time!
The last one is Kunjal Kriya. We only did this once and it was an experience I am glad I had! You make a decision to take on board any challenge thrown at you when you begin this course and that’s exactly what I did! You begin by drinking as much salty water as humanly possible until your body rejects the water and then you start vomiting until you pass bile. This didn’t phase me very much, you’ll be the same 🙂
MY TIPS FOR COMPLETING YOUR YTT IN RISHIKESH, INDIA:
Go into it with an open mind and heart
Leave your ego at the door (it’s only holding you back)
Take it easy in your first week, don’t push your body too hard, too quickly (this is how injuries happen)
Arrive in Rishikesh a few days before your training starts so that you can rest and get over the jet lag but also so you can explore and get familiar with the place!
Leave Rishikesh a few days after your training ends so that you can relax and gather yourself before you head home or continue on with your travels
If you get sick, you get sick! So just rest as much as you can and come back to classes when you are better
If you get injured, REST! Do not push your body too hard or it will give out on you later in the future
If you are walking through the city, don’t carry food in your hands or monkeys will most likely take it
Always walk behind a cow, try and avoid going in front of it – as it can charge you, but it won’t step back into you (at least in my experience here)
Make friends and talk to everyone! Every person you meet is worth your time
Say YES to things, don’t hold yourself back
Don’t stay in the Ashram all the time, walk around the streets get to know where you are staying
Find Arora organic store and try the vegan chocolate cake (so naughty but so good)
Behind the Ashram there is a place called Tulsi restaurant and you have to try the Vegan Banana Nutella Pancakes!
Purchase chia seeds and nuts to place in your porridge in the morning for healthy fats
Eat Indian food when you explore and try lots of new things
Smoothie bowls are crappy in India but worth a try at least once
It’s possible to have ‘soy chai’ or ‘oat milk chai’ and it’s amazing!
MY EXPERIENCE AT RISHIKESH VINYASA YOGA SCHOOL:
Firstly, India is a world very outside of our own western culture. It is magical and it is beautiful, and it is completely worth seeing.
I personally feel that I have found a place that feels like a second home to me. I have become incredibly attached to Rishikesh, completing Yoga teacher training here is like a dream and I feel very blessed after my time at RVYS (Rishikesh Vinyasa Yoga School).
Your body will be twisted and turned like never before… you will sweat more than you ever have in your life… but most importantly you will be one step closer to the person you have always wanted to be.
There will be times when you will cry; when a meditation class will touch you in unexpected ways, when a pranayama cleansing class will force you to try things you never have before… but, you can do it all.
There is not one thing that Rishikesh Vinyasa Yoga School throws at you, that you cannot do or overcome. They’ve done this many times before and you are in very trustworthy hands.
The staff were more than happy to make vegan food every day, as half our class were all vegans! So you will not have a problem there!
In my own personal experience, my whole life has changed since completing this training. It sounds pretty cliché, but it’s true. I am more patient, happy and content.
And that is a fact!
Philosophy classes have reinforced in me the importance of being an observer in my life and not reacting or acting out. I have learnt that my ego can be a pretty nasty b*tch sometimes and that I am best served when I pick her up and place her outside.
I have learnt that sometimes I’m not going to be able to do all of the poses or be as flexible or strong as the person in the corner of my eye, and that that is okay. Your practice is your own, and you must listen to YOUR body.
You start your day with a big smile on your face, and you end it in the same way.
The only challenging part was finding the school on the back of the scooter on day 1! We had such a funny and hard time trying to find it! Follow google maps the best that you can but the school doesn’t have a sign out the front, so you’ll have to ask lots of people and go into a few places before you find it! It’s all a part of the fun, so don’t stress on your first day!
I am truly so grateful for my experience here and will never forget it. It is an experience I could not recommend enough!
If you have any questions or queries feel free to contact me, as I will be more than happy to help you!
In today’s episode I am joined by Matt Sipala from You4ia Health and Active Living. Matt is a fitness professional, who in this episode opens up about food addiction, calorie counting and calorie restriction, his mental health, transitioning to a plant based diet and much, much more. I can’t wait for you to listen!
Hey guys welcome back to the Plant Based Body Podcast!
In today’s episode I am joined by Matt Sipala of You4ia Health and Active Living.
This is a really great episode that I think lots of us out there can resonate with.
It has become an all too common thing for many of us out there to experience body image issues and Matt is no stranger to this.
In this episode Matt and I discuss:
Masculinity and femininity
Being a young teen at 100kg
Battling with calorie counting and calorie restriction
The ‘fun’ of fad diets
Finding sustainable health and fitness
Transitioning to a plant based diet
Becoming a podcaster and tips & tricks
Self care for Matt
The importance of breathing and meditation
What a jam packed episode! I’m so happy that matt joined us this week and shared his incredible story with us. Every week I am astounded by the incredible guests who join me and share so openly and vulnerably. It is incredibly inspirational and hopefully this episode has left you with a little clarity moving forward in your life.
In this episode I sit down with Elly McLean to talk all things nutrition and gut health. We discuss plant based nutrition, PCOS, hormones, building a meal, coffee, her journey and much more. This is an extremely valuable episode that I think you will learn so much from!
Welcome back to the Plant Based Body Podcast!
Today I am joined by Elly McLean of Nutritionelly.
Elly and I could have talked for hours and hours!
This episode is PACKED full of information, you are going to want to listen to this episode more that once… and make sure you have a pen ready to take down all of the amazing tips Elly shares.
In this episode we discuss:
Elly’s journey and gut healing story
Why the gut is important
Plant based nutrition
How to build a meal
PCOS and hormones
Navigating being a female
Elly is honestly a wealth of knowledge and we are so lucky to have had her join us today on the Plant Based Body Podcast!
Her journey is so relatable and the things she has been through have ultimately lead her to a place where she is now using her experience to help others with their own gut healing journey!
You can hear how passionate Elly is and it is honestly incredible to be in a room with someone who has that much knowledge, we will definitely be recording a second episode.
In this episode I am joined by author Harriet Birrell of ‘Natural Harry’ a series of incredible plant based recipe and lifestyle books. In this amazing episode we discuss plant based nutrition, veganism, minimal waste living, self care, finding your purpose and following your journey. This is a must listen!
Welcome back to the Plant Based Body Podcast!
Today I am joined by the wonderful Harriet Birrell!
This episode is so heart warming and extremely inspirational!
Harriet is the creator of Natural Harry, a series of incredible plant based recipe books and a wonderful concept store that have all evolved from a smoothie and raw treat van called “Natural Harry” back in the day!
In this podcast we discuss Harriet’s journey to where she is today, all of the ups and downs, the forks in the road and that feeling of anxiety surrounding what the hell we are meant to do with our lives!
The moral of the story is that we don’t have to know what we want to do with our lives! All we have to do is enjoy the ride and be present and here for all of the crazy and wonderful experiences that life throws at us!
Harriet is passionate about minimal waste living and a plant based lifestyle and this podcast encapsulates it all!
Plant based health
Ups and downs of her journey
Minimal waste living
You will learn things, you will laugh and you will be inspired to take on your dreams and invest in your ideas and creativity!
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!
In this episode I speak with Tommy Moore of Mind, Body, Plants about plant based health and nutrition, the common myths of eating a plant based diet, competing as a plant based athlete and all things meditation and mindfulness. It truly is an info packed episode!
Welcome to episode 10 of the Plant Based Body Podcast.
Prepare to get your ‘nerd’ on in todays episode. Tommy Moore takes us through all of the science behind why you should adopt a plant based diet.
We start off discussing the science behind a plant based lifestyle and Tommy explains his experience with doing a fitness competition whilst eating this way.
We talk supplements, the big protein question, B12, DHA EPA Omegas, Iron.
What does Tommy eat in a day to fuel his workouts and his gym performance? We got you covered!
Tommy is the founder of Mind Body Plants a new podcast promoting all things the brain, mindfulness, nutrition and physical activity. It’s all about breaking down the science and clearing up the confusion.
We also discuss a 10 day silent meditation that Tommy was apart of. It is an incredible listen. Imagine not being able to speak, look anyone in the eye or read and meditating 10 hours a day… So intriguing!
In this episode I am joined by Elise Carver (@littlebantamsurftrainer) as we discuss sustainable living, fitness and food. An incredible insight that I believe will change the way we think about our health and fitness forever. In this episode we also touch on social media, growing a business through Instagram, mental health, living with Gastritis and fueling and moving your body.
Welcome back to the Plant Based Body Podcast!
In this episode I am joined by Elise Carver (@littlebantamsurftrainer) of Surf Style Training. This episode is jam packed with amazing goodies that I know you guys will love!
Today we talk:
fueling your body for optimisation
the gut and Gastritis
We discuss Elises early life, moving from place to place and the instability when she was growing up and the rocky relationship she has with her mother and her step father. She explains the work she has had to do to help her over come these issues and ultimately overcome a lot of her childhood trauma.
Elise found home within the Surf Coast, where she lives a sustainable lifestyle with her husband. Elise works as a trainer and online coach, provides active stretching and training tips to her many Instagram followers and is soon to be a published Author.
When ‘sustainability’ is the topic of conversation, we normally think of minimal waste living. But in this episode we talk about sustainable fitness; is your fitness routine a long term commitment or a short term quick fix that will burn you out? What about food? Are you dieting and doing crazy challenges that are unsustainable in the long run or are you eating tofuel your body best?
Elise shares amazing insights for those who have never heard of sustainability before and quick and easy tips that we can use to implement sustainability into our lives today.
I hope you have your pen ready because you are about to learn an abundance of knowledge that will help to change your life forever!
If you would like to connect with Elise and provide her with some feedback you can find her here:
I want to thank Elise for being so honest and so willing to help others, she is providing incredible content through her instagram teaching and inspiring others and truly wants to change other peoples lives but more importantly… change the world!
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!
One of the foods I used to love to snack on were cookies! More specifically ANZAC cookies! But be it as it may… most cookies and biscuits contain gluten and a lot of refined sugar!
But what about a HEALTHY alternative???
An alternative that is TASTY andddddd good for you????
With no refined sugars or gluten?????
Well I have the answer!!!
My Quinoa Flake Banana Cookies!
These cookies are a yummy little snack to have during the week that contain a serious punch of protein!
The handy thing about quinoa flakes is that they are a complete source of protein, meaning it contains all essential amino acids! In this recipe I use protein powder and almond butter as well, so you’ve got the triple threat of protein!
You’ve got your chia seeds for a healthy source of Omega 3 fats and Banana for some healthy vitamins and minerals. Cinnamon is also great for managing your blood sugar levels.
Best part being… they are GLUTEN FREE and still soft and tasty!!!
If you enjoy this recipe, please share it on your instagram and tag me at plantbasedbody__ 🙂
QUINOA FLAKE BANANA COOKIES
You can get quinoa flakes from any health food store or from Woolworths health food section or baking section.
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 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 😄
Because who doesn’t love salted caramel? Its basically dessert for breakfast!
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
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
This is my famous and all time favourite tofu scramble recipe! I love love love this recipe and honestly there was a good few months there where I would have this every single day and I never got sick of it!
If you are new to a plant based lifestyle and are familiar with original scrambled eggs, then this is a good substitute to make your transition a little easier. The black pepper and dijon mustard are key ingredients here!
I normally prepare the bowl of scramble mix first and then I begin chopping my vegetables and preparing the rest of the meal, as to marinate the tofu.
STEPH’S TOFU SCRAMBLE
What you will need:
A bowl, chopping board, fry pan and measuring utensils.
115g of firm organic tofu, crumbled with your fingers 1 tsp of curry powder 1 tsp of garlic minced 1 tsp of djion mustard 1 tsp of turmeric powder 1 tbsp water 1 tsp coconut Oil dash of unsweetened almond milk Himalayan pink salt fair amount of black pepper optional sprinkle of nutritional yeast
Assorted vegetables of your choice
Crumble the Tofu into small pieces with your fingers into a small bowl.
Next add in the mustard, turmeric, garlic, curry powder and almond milk and stir well.
Add a good crack of black pepper and pink salt to taste.
Heat the coconut oil in a pan on medium heat. Add in the vegetables and sauté until cooked (I use mushrooms, sundried tomatoes, spinach, kale and red onion).
Once the veggies are cooked add in the tofu scramble mix.
Turn the heat down and gently mix the scramble in, until everything is coated well.