Plant Powered

Ingredients

• 65 g Rolled oats
• 200 ml Soy milk (unsweetened)
• 1 tbsp (18 g) Peanut butter
• 90 g Frozen mixed berries
• 1 tbsp (11 g) Chia seeds
• ½ tbsp (6 g) Maple syrup

Method

1. Stir the oats, soy milk, chia and maple syrup together in a jar.
2. Swirl in the peanut butter and top with the berries.
3. Refrigerate overnight; eat cold or warmed.

P 22.2 g · C 70.1 g · F 20.9 g · fibre 15.1 g

Ingredients

• 165 g Chickpeas (cooked / canned, drained)
• 110 g Quinoa (cooked)
• ½ avocado Avocado
• 130 g Sweet potato
• 45 g Baby spinach
• ½ tbsp (11 g) Tahini
• ½ lemon Lemons

Method

1. Roast the cubed sweet potato and half the chickpeas at 200°C / 400°F for 25 minutes.
2. Whisk the tahini with lemon juice and a splash of water.
3. Build the bowl with spinach, quinoa, the roasted veg, remaining chickpeas and avocado; drizzle with the tahini dressing.

P 26½ g · C 107½ g · F 23 g · fibre 27.1 g

Ingredients

• 65 g Hummus
• 1½ carrots Carrots
• 90 g Cucumber
• 1 crispbread Rye crispbread

Method

1. Cut the carrot and cucumber into sticks.
2. Serve with the hummus and crispbread.

P 7.6 g · C 29.6 g · F 6.7 g · fibre 8.9 g

Ingredients

• 165 g Firm tofu
• 65 g Shelled edamame
• 90 g Broccoli
• ½ bell pepper Bell pepper
• 165 g Brown rice (cooked)
• 1 tbsp (18 g) Reduced-salt soy sauce
• 6 g Fresh ginger
• 2 cloves garlic Garlic
• ½ tbsp (6 g) Sesame seeds
• ½ tbsp (6 g) Extra-virgin olive oil

Method

1. Press the tofu dry, cube it and fry in the oil until golden, 6–8 minutes.
2. Add the vegetables, edamame, garlic and ginger; stir-fry 4 minutes.
3. Add soy sauce and a splash of water; serve over rice with sesame seeds.

P 47 g · C 68½ g · F 29 g · fibre 14.8 g