Create That Body Mindset, Plant-based Nutrition And Fitness Coaching

Soya Bean and Lentil Salad

by with No Comment DietingHealthPlant based foodRecipes

Soya Bean and Lentil Salad

Ingredients – For 6 Servings

  • 1 can of green lentils, rinsed and drained
  • 1 can of soya beans, rinsed and drained
  • Juice of 1 lemon
  • 2 minced red onions
  • 3 minced garlic cloves
  • 1 finely chopped red pepper
  • 1 finely chopped green peppers
  • ½ finely chopped celery
  • 1 handful of finely chopped parsley

 

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Directions

1. In a large saucepan, combine lentils and soya beans with 1 ½ cups of vegetable stock. Bring to a boil, reduce heat and simmer until lentils and beans are tender, about 25 to 30 minutes. Drain and cool.

2. In a bowl, combine lentils, soybeans, onion, garlic, peppers, celery, and parsley. Mix together with a spoon until everything is combined. Soya Bean and Lentil Salad

3. Squeeze the juice of the lemon into the bowl with 1 x cap of cider vinegar, salt, cayenne pepper, and black pepper. Then mix again.
4. Serve and enjoy!

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Create That Body Mindset, Plant-based Nutrition And Fitness Coaching

Bean and Salad Burrito

by with No Comment DietingNutritionPlant based foodRecipesVegan

These Mexican-style burritos are very healthy, delicious and full of nutritional value. If you are trying to lose weight and you have chosen this recipe you have two options. Swap out the tortilla wrap for lettuce or cabbage leaves and keep the portion sizes small.

Beans are really good for you and as little as one cup of beans per day can help you to lose weight faster. For this recipe it doesn’t matter what type of bean you use.

Ingredients

Wraps

6 organic corn tortillas or large cabbage or lettuce leaves

2 cups of cooked black beans mix

Salsa

Vegan Sour Cream

2 limes, cut into wedges

Fresh cilantro, chopped

BLACK BEAN MIX

1 cup onions, chopped

Pinch of Himalayan salt

1 tbsp garlic, minced

1 teaspoon of Cajun spice

½ cup roasted green pepper, chopped

2 cups of cooked black beans

1 cup of cooked sweetcorn

½ cup vegetable stock

VEGAN SOUR CREAM  (MAKES 1 ½ CUPS)

300 g organic silken tofu

2 tbsp fresh lemon juice

1 tbsp of red wine vinegar

1 tsp dijon mustard

¼ tsp salt

½ tsp garlic powder

Garnish

1 medium avocado, sliced

Lime wedges

Chopped corriandar/cilantro

Instructions

1.     Heat a  metal pan until it is hot but not burnt, do not use oil.

2.     Add the onions, sea salt, minced garlic, and roasted green pepper to the hot pan and stir quickly.

3.       Cook the mixture for 5 minutes, then add the cooked beans along with the vegetable stock.

4.       Cook for 15 minutes until the onions are soft then transfer to a large bowl.

5.       Use the back of a fork or a potato masher to partially mash the beans, leaving about half of the mixture as whole beans.

6.       Fill the tortillas, cabbage or lettuce leaves with the black bean mixture, add a line of sweetcorn, and top with avocado slices, salsa and sour cream.

7.       Serve with lime wedges and fresh cilantro.

SOUR CREAM

1.       Drain the liquid from the tofu.

2.       Place all the ingredients into a blender. Blend on high for 30 to 60 seconds until smooth and creamy.

We hope you love and enjoy this simple recipe. Keep your portion sizes small and your appetite healthy.

Create That Body Mindset, Plant-based Nutrition And Fitness Coaching

Over Night Oats with Plant Milk

by with No Comment NutritionPlant based foodRecipesVegan

overnight oats with strawberries and kiwi

For a quick and easy breakfast, you can make a batch of overnight oats with plant milk.

The fiber-rich oats will ward off hunger whilst giving you enough energy to power through your day.

For more fiber and extra protein, you can mix in fruits, crushed nuts, and chia seeds.

We love strawberry, kiwi, blueberry and chia seed with our but you can add whatever fruit you like to your oats.

Ingredients

 

  • 1/2 cup of oats
  • 1 cup of plant milk
  • 1 tablespoon chia seeds
  • 1 teaspoon vanilla extract

Toppings

 

  • Chia seeds
  • sliced mixed fruit
  • crushed nuts
  • 1 x teaspoon of nut butter

Instructions

 

  • Add all the ingredients to the jar or a glass and mix well.
  • Secure the lid. Chill in the frige overnight, or for at least 6 hours.
  •  When you wake in the morning, stir the oats well. The mixture should be thick and the oats should be soft.
  • Add your favorite toppings and enjoy!

You do not need to use a fancy jar to prepare the oats in. Any jar, cup, glass, or bowl will do.
Keep you porttion sizes small and do not overeat.

Over night oats prep mix

Notes

Nutrition information for this overnight oats recipe is a rough estimate automatically calculated by spoonacular.com online food database. It does not include the ingredients we have listed as optional toppings.

Nutrition

Calories: 332kcal |
Carbohydrates: 54g |
Protein: 8g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 155mg |
Potassium: 237mg | Fiber: 8g |
Sugar: 20g | Calcium: 116mg |
Iron: 3mg
Chia seeds will add around 18g of protein,  9g of good fat to your diet and 138 calories.