Creamy Miso Butter Beans

Looking for a quick and easy and oh-so-delicious one pot meal thats good for breakfast, lunch dinner or even a snack? Look no further, we’ve got you covered! The best part? It’s vegan, gluten-free and dairy free for those who want it, or those extra elements can be added to round it out even further!

While these creamy beans are delicious eaten with a spoon, they also pair beautifully with a seeded sourdough to dip with. To boost up the protein even higher, consider adding a soft fried or poached egg on top or 1/2-3/4 cup silken tofu to the base (you may need to add a bit of stock of choice to obtain your perfect consistency).

INGREDIENTS:

• 100ml light coconut milk

• 200 g mushrooms of choice (we’ve used shiitake and brown mushrooms)

• 1 yellow onion

• 1 garlic clove

• 400g canned butter beans (including brine)

• 10ml extra virgin olive oil

• 1 heaping tbsp miso

• 60 g baby spinach

• Juice of 1/2 lemon

DIRECTIONS:

1. Sautee mushrooms & onions in olive oil over medium heat until golden and translucent. Add garlic towards end.

2. Add the butter beans and brine to pan and cook on high heat until slightly reduced

3. Mix in coconut milk, allowing the sauce to further reduce

4. Add miso and season season with salt and pepper. Stir regularly until the miso is blended and the sauce thick

5. Top with spinach, dill and lemon juice and mix through to wilt spinach then remove from heat

6. Remove from heat and devour!

Recipe inspired by @sovegan - check out their insta page if this one spoke to your stomach!

Makes 2 servings

Nutrition:

Cals: 298 calories
Protein: 18g
Carbs: 30g
Fat: 18g

Baked Feta Pasta

TikTok hacks and TikTok trends - it’s hard not to try them out when the Gen Z population makes them look so enticing! So here we are putting an MTMM spin on the famous baked vegetarian feta pasta.

We swapped out the tomatoes for mixed mushrooms, added spinach and red onions, and this did not disappoint.

INGREDIENTS:

• 265g No Yolk Pasta 

• 500 g mixed mushrooms (I’ve used shiitake and brown mushrooms)

• 1 red onion

• 6 garlic cloves

• 120 g block of feta cheese

• ¼ cup extra virgin olive oil (with some extra)

• 1 pinch dried oregano

• 100 g baby spinach

• Squeeze of lemon (optional)

DIRECTIONS:

1. Preheat the oven to 200°C/400°F

2. Slice mushrooms and onion and place into an oven dish

3. Add garlic cloves whole in their skin along with the fresh thyme leaves

4. Drizzle over the olive oil and give a quick mix and massage with your hands so everything is nicely coated

5. Add the block of feta in the middle of the dish and place all the mushroom mixture around it evenly

6. Bake in the oven for 25 minutes until mushrooms are nicely golden and feta has softened

7. When mushrooms have 10 minutes left on the cooking time, start to cook the pasta in heavily salted water. As always, don’t forget to save some pasta water on the side

8. Remove oven dish and gently peel garlic cloves from their skin. Using a fork, mash the garlic cloves in the same oven tray

9. Give it all a mix together breaking up the feta cheese with a spoon

10. First add the spinach then top with the cooked pasta with a good splash of pasta water. Mix together quickly to create a beautiful creamy sauce. If it’s too thick, add more pasta water

11. Top with any additional protein you'd like, and if you find it too salty add a good squeeze of lemon to balance it out

Makes 5 servings

Nutrition:

Cals: 405 calories
Protein: 18g
Carbs: 48g
Fat: 15g

Cauliflower Crust Pizza

This is a great alternative for homemade pizza if you're short on carbs, but have lots of fat to spare!⁠

Ingredients

• ⁠1 medium head cauliflower, cut into florets (about 500g)⁠

• 50g / 1/4 cup grated Parmesan⁠

• 1 teaspoon Italian seasoning ⁠

• 1/4 teaspoon kosher salt ⁠

• 1 large egg ⁠

• 200g / 2 cups freshly grated mozzarella⁠

Directions

1. Preheat the oven to 425 degrees F. Line a rimmed baking sheet with parchment paper.⁠

2. Pulse the cauliflower florets in a food processor to a fine snowy powder (you should have about 2 1/2 cups).⁠

3. Transfer the processed cauliflower to a microwave-safe bowl and cover. Microwave until soft, 4 to 6 minutes.⁠

4. Transfer to a clean, dry kitchen towel and allow to cool.⁠

5. When cool enough to handle, wrap the cauliflower in the towel and wring out as much moisture as possible, transferring to a second towel if necessary (this step is VERY important!)⁠

6. In a large bowl, stir together the cauliflower, Parmesan, Italian seasoning, salt, egg and 1 cup of the mozzarella until well combined. ⁠

7. Transfer to the prepared baking sheet and press into a 10-inch round, or 3 smaller pizza's for individual sizes. ⁠

8. Bake until golden, 10 to 15 minutes.⁠

9. Remove the crust from the oven and top with your favourite pizza toppings! We used tomato sauce, red onion and pizza mozzarella cheese.⁠

⁠

Nutrition per 1/3 of recipe (crust only)⁠:

Cals: 354⁠

Protein: 28g⁠

Carbs: 15g⁠

Fiber: 3g⁠

Fats: 21g⁠

Fibre-Full Sandwich

Ingredients

• Two slices of whole wheat or multigrain bread

• Veggies of choice! We like:

  • Romaine lettuce

  • ½ cup shredded carrots

  • ¼ cup shredded beets

  • 2 slices tomato

  • ¼ cup sliced cucumber

  • ½ cup alfalfa sprouts

• Sliced or shredded chicken, turkey, or tuna

• 2 tablespoons hummus

• Fresh herbs

• ½ sliced avocado topped with salt and pepper

Toast your bread slices. On one slice, spread hummus. Top with meat of choice. Layer your veggies, herbs, and sliced avocado on top. Wrap with parchment paper and slice diagonally to serve.

Macros: Calories: 580

Fat: 25 g

Carbs: 54 g

Fibre: 16 g

Protein: 38 g

For nutrition facts we used 100 grams of chicken breast.

Easy Shakshuka

Ingredients

• 1.5 tablespoons olive oil

• 1 large yellow onion, chopped

• 1 large bell pepper chopped

• ¼ teaspoon fine sea salt

• Freshly ground black pepper, to taste

• 3 cloves garlic, pressed or minced

• 1 teaspoon ground cumin

• ½ teaspoon smoked paprika

• ¼ teaspoon red pepper flakes, reduce or omit if sensitive to spice

• 1 large can (28 ounces) whole peeled tomatoes

• 2 tablespoons chopped fresh cilantro or flat-leaf parsley

• 5 large eggs

Directions

Preheat the oven to 375 F / 190 C. Heat 1 ½ tbsp of olive oil over medium heat. Add 1 large chopped onion, 1 large chopped bell pepper, and ¼ tsp salt. Cook, stirring often, until the onions are tender, around 4-6 minutes.

Add 3 cloves garlic, 1 tsp ground cumin, ½ tsp paprika and ¼ tsp red pepper flakes. Stir constantly and cook for 1-2 minutes.

Pour in 1 large can (28oz) crushed tomatoes with their juices. Stir, and let the mixture come to a simmer. Reduce the heat as necessary to maintain a gentle simmer, and cook for 5 minutes to give the flavors time to meld. Add 2 tbsp cilantro or parsley.

Use a spoon to make a well near the edge of the pan and crack one egg into it. Repeat with 4 eggs and season with salt and pepper.

Transfer the skillet to the oven and bake for 8 to 12 minutes, checking frequently once you reach 8 minutes. They’re done when the egg whites are opaque and the yolks have risen a bit but still a bit jiggly.

Spoon into bowls and top more fresh cilantro leaves. Serve with crusty bread or pita on the side!

Makes 3 servings.

Macros per serving: 273 calories / 14 g protein / 22 g carbs / 16 g fat / 5 g fibre

Avocado Chickpea Salad Sandwiches & Lettuce Wraps

Ingredients

For the salad:

• 1 ½ cups (1 15-oz can) cooked chickpeas, drained

• 2 medium-large ripe avocados

• ¼ cup fresh lemon juice

• 1 teaspoon Dijon mustard

• 1 stick celery, finely chopped

• 2 tablespoons finely chopped dill pickle (from 1 medium pickle)

• 2 tablespoons capers, minced

• ¼ cup chopped chives

• Sea salt and ground black pepper, to taste

For serving:

• Boston/bibb lettuce leaves OR radicchio leaves

• Fresh bread

• Sliced cucumber

• Sliced radishes

• Roasted tempeh

• Shredded chicken

• Other protein of choice

Directions

In a medium bowl, slightly mash 1 15oz can of chickpeas with a fork. You still want whole pieces of chickpea, so don’t fully mash.

Cut 2 medium avocados in half, remove the pit, and extract the flesh with a spoon. Transfer the avocado to another medium bowl. Add ¼ cup lemon juice, 1 tsp dijon mustard, salt and pepper (to taste) to the bowl and then mash the avocado mixture until mostly smooth.

Add the mashed chickpeas, 1 chopped celery stalk, 2 tbsp finely chopped pickle, 2 tbsp minced capers, and ¼ chopped chives to the bowl.

Fold the avocado chickpea salad mixture together with a spatula until just combined. Check for seasoning and adjust accordingly. Serve the avocado chickpea salad with lettuce wraps or in between fresh bread slices with other add-ins. Salad keeps in a tightly sealed container for up to 3 days.

Macros (per 1 cup) : 343 cal / 9 g protein / 38 g carbs / 19 g fat / 14 g fibre

From The First Mess https://thefirstmess.com/2019/03/20/vegan-avocado-chickpea-salad-recipe/ 

Black Bean and Tofu Pasta

Ingredients

• 1 tbsp sesame oil

• 2 tbsp soy sauce

• 2 tbsp rice wine vinegar

• 2 tsp honey

• 1 tbsp water

• Your choice of noodles

• Tofu

• 1 tsp cooking oil

• Salt to taste

• 1 tsp black sesame seeds

• 1 can black beans

• Veggies of your choosing

Directions

Mix together sesame oil, soy sauce, rice wine vinegar, honey and water for the sauce, and set aside.⁣⁣

Cook noodles, set aside. ⁣

Slice tofu into thin rectangle steaks - add 1 tsp oil to medium heated pan, salt both sides of tofu and grill each side for about 2 mins (or till golden brown) adding black sesame seeds to them as they cook. Set aside.⁣

Chop and saute veggies in olive oil and add your beans, noodles and sauce. Plate noodles and top with tofu!⁣

Macros per serving (makes 4 servings): 300 cals/ 14 g protein / 43g carbs / 8g fat⁣

Macros don't work for you? Here's how you can adapt it to suit your own nutritional needs:⁣

Need lower carb? Sub noodles for spiralized veg or spaghetti squash (or just go heavier on the veg).⁣

Need more carbs? Add more noodles and/or beans.⁣

⁣Need more protein? Sub the tofu for shrimp or chicken.⁣

Need more fat? Add some chopped cashews or more sesame oil to the dressing.⁣

Curried Lentils and Rice (vegan friendly!)

Looking for a way to spice up your plant based protein? This simple recipe and combination of ingredients creates so much flavour with just the right amount of spice that is complimented with creamy coconut. Enjoy as is or with added protein from shrimp or chicken!

Ingredients

• Rice (1/2 cup dry)

• Coconut milk, lite (1 1/2 cups)

• Olive oil (1 tbsp)

• Red pepper (1 pepper)

• Carrot ( 1 medium)

• Zucchini (1 cup chopped)

• Cherry tomatoes (1/2 cup)

• Lentils, canned (2 cups)

• Curry powder (1 tbsp)

• Red pepper flakes, to taste (optional)

Directions

1. Cook the rice in your coconut milk per instructions

2. In a separate pan, sautee the pepper, carrot and zucchini in the olive oil for about 10 minutes, or until soft

3. Add the curry powder to the rice once it’s cooked and mix well

4. Add the sauteed veggies, lentils and cherry tomatoes to your rice

5. Season with red pepper flakes

6. Top with your choice of protein (MTMM recommends prawns or chicken!)

Makes 4 servings.

Macronutrient information per serving: 312 calories / 12g protein / 46g carbohydrates / 9g fat

Spaghetti Squash Pad Thai

Craving take out?

When cooking your own food as opposed to dining out or getting take out, not only are you getting the benefit of being in control of the ingredients that go into your meal, ensuring they are quality and wholesome, but additionally you are increasing your overall daily expenditure by being active in the kitchen!

This Pad Thai recipe will be sure to satisfy those cravings for take out! It’s a great family recipe, as well as one that saves well for lunch the next day.

Ingredients

• 1 large spaghetti squash (about 300g total edible portion)

• 150g tofu (chicken and/or shrimp works well too)

• 100g shredded carrot

• 100g thinly sliced red bell pepper

• 1/4 cup chopped green onion

• 30 crushed peanuts

• 2 tbsp peanut/almond butter

• 2 tsp sesame oil

• 2 tsp honey

• 2 tsp garlic, minced

• 1 tsp sriracha

• 1 tbsp lime juice

• 1 tbsp warm water

Directions:

1. Preheat oven to 450

2. Cut the squash in half and scoop out the seeds

3. Place face down in the oven and bake for 30-45 minutes, or until a fork can easily pierce the skin

4. Make the peanut sauce: stir and combine the water, soy sauce, sesame oil, honey, lime juice, Sriracha, peanut butter and garlic

5. Remove the squash from the oven and, with a fork, pull at the edges to produce that stringy “spaghetti” quality

6. In a large bowl, combine the “spaghetti” with the carrots, bell pepper and the sauce. Add mixture back to the hollowed out spaghetti squash halves.

7. Garnish with green onion and crushed peanuts. Enjoy!

Macros per serving (makes 2 servings): 389 calories / 16g protein / 30g carbohydrates / 24g fat

Broccoli Tofu Pie

Broccoli Tofu Pie

Here’s one for our plant based eaters!

This protein packed broccoli tofu pie is a great way to get in lots of healthy fats and plant based protein, whether you are vegetarian or not!

INGREDIENTS:

700g broccoli 

90g butter (6 tbsp) 

3/4 cup onion

1 cup chicken broth

1 pkg (425g) medium-firm tofu, mashed 

1/4 cup sesame seeds

1/2 cup sunflower seeds

1 1/2 tbsp miso paste 

4 tbsp flour 

1/2 cup shredded cheddar cheese

1/2 cup wheat germ

DIRECTIONS:

1. Steam your broccoli 

2. While broccoli is steaming, melt the butter in a large pan and sauté the onion in the butter as it melts, until golden brown

3. Remove the broccoli from heat once soft and set aside

4. Toast sesame seeds in a small pot on low heat 

5. Add miso to the onion until it begins to melt 

6. Add flour to the miso and onion until it dissolves and thickens the mixture

7. Add the chicken stock and let simmer

8. Add mashed tofu, sunflower seeds, shredded cheese and toasted sesame seeds, decreasing the heat as you mix everything together

9. Add all of the broccoli and gently fold it in and mix through 

10. Remove from heat and add everything to a casserole dish 

11. Sprinkle the wheat germ on top

12. Bake at 350 for approximately 30 minutes

MACROS PER SERVING (Makes 6 servings):

19g Protein // 21g Carbohydrates // 27g Fat