Sweet potato and black bean veggie burger

Hey guys! I am back with a new recipe and this time I have teamed up with my bestie, and fellow nutrition professional Bari Stricoff to give you a delicious veggie burger recipe. We always find veggie burgers are a great way to pack in a variety of different ingredients, as we know the more variety we have in our diets, the happier our gut health is which means the better our bodies are functioning.

What’s also great about this recipe is you can make up a large batch, freeze them, and use them to include in your meal prep for the week. We carefully picked ingredients that meant they’re high in protein, complex carbs and of course veggies!

What’s also great about this recipe is you can make up a large batch, freeze them, and use them to include in your meal prep for the week.

So what did we add in our veggie burgers and why did we add it?

Sweet potato– A great source of fibre that contributes to digestive health. They are also high in Vitamin A, B5, B6, thiamine, riboflavin, niacin and beta-carotene.

Quinoa- 1 cup contains more than 8 grams of protein and includes all nine of the essential amino acids that our body needs for growth and repair. Quinoa is great of either lunch or dinner, and is flavoursome mixed with different herbs or spices and vegetables

Black beans- As well as being a great source of plant based protein, black beans are also a good source of phosphorous, calcium, iron, magnesium, copper, and zinc- all of which contribute to maintaining bone health.

Ingredients (Makes 4 large veggie burgers or 8 small ones)

  • 1 can black beans, rinsed and drained
  • 2 large sweet potatoes, cooked
  • 1 cup quinoa, uncooked
  • 1 cup oats (rolled oats)
  • 2 eggs (regular or flaxseed eggs…. we used one of each!)
  • 2 TBS nutritional yeast (optional)
  • 3 TBS spicy and smoky spice blend (mix of cumin, onion powder, turmeric, chili powder, salt, pepper, coriander and cayenne pepper)
  • 1 cup chopped coriander (aka cilantro)
  • 1 TBS garlic powder

Method:

  • Preheat the oven to 180C
  • Make quinoa per pack instructions. For extra flavour, cook with either vegetable or chicken stock!
  • Rinse and drain the can of black beans. Place half in the food processor and hold half for later
  • Mix together ½ can of beans, 2 large sweet potatoes, eggs, nutritional yeast, herbs and spices
  • Move mixture to a large bowl and add remaining beans, oats, and quinoa until batter is thick
  • Place batter in the refrigerator for 1 hour for batter to set
  • You may cook these on the stove top if you wish. I recommend placing burgers on parchment paper and bake for 20-30 minutes, flipping half way through!

We paired our black bean and sweet potato burgers with a large green leafy salad as a great source of plant based protein! It’s important to incorporate plant proteins into your diet because they offer a wide variety of other nutrients compared to animal proteins (i.e. FIBRE). Plant based protein is also sustainable and as mentioned before, dietary variety is key to a healthy gut microbiome!

As we approach the holiday season, it’s a great idea to keep some meal prepped items in your freezer to have at your disposal. This is a great way to spice up your leftovers or have when you’re too busy to cook something from scratch. Being prepared during busy times is key to maintaining overall health and continuing to feed your body with nutritious and delicious choices.

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Vegetable pasta bake

Hello there! So I am still making my way through my favourite lunch/ dinner recipes that I have been developing, to upload them here on my website! As you’ve probably noticed, I originally started this site documenting my breads, cakes and breakfast recipes and now I want to share more of a variety of recipes with you all! You can find these on my recipes page.

I am sharing today my favourite pasta bake recipe that is suitable for vegetarians. If you happen to be vegan, you can always switch the mozzarella cheese for a vegan cheese. I love this recipe because it is filling, nourishing and provides a great balance of carbs, protein, fats and veggies. My inspiration for this dish came from my Mum, who used to make and bake the biggest pasta bakes (as I come from quite a big family), and she’d just pack in so much goodness!

The pasta I have chosen to do this with is naturally high in protein (you can also choose different pastas to suit your preference for this dish) and I have added black beans for some plant based protein, broccoli as it is my favourite vegetable, and cheese because, well it’s delicious AND a great source of calcium!

Ingredients (serves 3-4)

Method

  • Preheat the oven to 180 degrees celsius. You will need a large dish to hold the pasta that is appropriate to put in the oven.
  • Boil the pasta for 6-7 minutes and stir often to prevent it from burning or sticking at the bottom.
  • Whilst the pasta is boiling, you can cut the mozzarella into small slices and set aside.
  • You can then cut the broccoli into smaller florets and boil for 2-3 minutes.
  • Drain the pasta and rinse under cold water. Pour the pasta into your pasta dish and stir in the tomato sauce.
  • Drain the black beans and rinse with water. Then add these to the pasta dish. Add the boiled broccoli and add in the prepared mozzarella.
  • Bake the dish in the oven for 15-20 minutes. This can depend on how crispy you want the top of the pasta (I like mine crispy). Remove the dish from the oven and serve up instantly.
  • Enjoy!

Keep up to date with my latest lunch and dinner recipes by following my instagram page.

 

 

 

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Chocolate protein porridge

It is so nice to know how many of you love my porridge bowls and by popular demand I have written up the recipe for my protein chocolate porridge bowl! Now particularly in the Winter months, I just find it so warm and comforting to start my day with a lovely indulgent breakfast bowl that is also a very healthy breakfast to get you going in the morning!

Oats are an excellent source of complex carbohydrates which means they are slow releasing carbs that will keep your blood sugar levels balanced throughout the morning. I add protein powder to my porridge bowls because they keep you fuller for so much longer; so if I know I have a busy morning ahead and may not have time to eat until lunch time –  I always opt for a protein porridge bowl!

In addition to the chocolate protein powder I like to add cacao powder. Not only does cacao provide us with additional health benefits but it also makes the recipe just that more indulgent and tasty! You can read my blog on the benefits of cacao here.

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Ingredients

  • 1 cup of jumbo oats (these are the larger oats- can also use smaller ones)
  • 1 cup of plant based milk (I usually use cashew or almond)
  • 1 scoop of chocolate protein powder
  • 3 heaped teaspoons of cacao/ cocoa powder

Toppings

  • A sprinkle of coconut flakes
  • A handful of almonds
  • Optional: fresh berries

Method

  • (The oats should take around 5-6 minutes to cook)
  • Heat a saucepan on a medium heat and pour your milk of choice and the oats in to the pan.
  • Stir every so often for 3-4 minutes then add the protein powder and the cacao powder.
  • Continue to stir the porridge so that you mix in the chocolate powders to the oats, snd you will notice the mix start to thicken and bubble. Be careful not to let the mixture stick to the saucepan. (You may want to add more milk depending on your desired consistency). Continuing to stir it with a wooden spoon will prevent this.
  • Pour the cooked porridge in to a bowl and top with your choice of toppings.
  • Enjoy!

I love to switch it and add different toppings every time- you can see my different porridge bowls on my instagram page.

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THE BEST BANANA BREAD

Excuse the capitals in the title but I really do feel that this recipe = the best banana bread!

I have always preferred using spelt flour for my bread recipes and I have tried out my fair share of banana bread recipes however I initially developed this recipe by accident and thought I had to trial and error it to perfect the original bake I achieved. So my flour was spelt flour, and I used a ‘sweet and nutty’ one that I found in Waitrose. I also used a small amount of coconut sugar, mashed bananas, banana protein powder, oats, egg and vanilla. Now I think what makes this bread even more delicious is the vanilla and cashew icing… just dreamy! Of course you can opt for the bread without the icing but I really would recommend it.

So what’s great about this bread (besides the taste)? It is made up with complex carbohydrates that provide your body with slow releasing energy. It is a good source of protein, contains bananas which provide potassium and increase levels of serotonin (the happy hormone). In addition to an egg I have also used flaxseed eggs for additional nutritional value. Flaxseed is a great source of essential fatty acids which are good for your heart.

Ingredients

  • 1 1/2 cups of spelt flour
  • 1/4 cup of oats
  • 1/3 of a cup of coconut sugar
  • 1 teaspoon of baking powder
  • 2 medium mashed bananas (preferably ripe)
  • 2 scoops of banana protein powder
  • 1 egg
  • 2 flaxseed eggs (2 tablespoons of flaxseed + 6 tablespoons of water)
  • 1 cup of almond milk
  • 1 teaspoon of vanilla essence
  • 1 teaspoon of cinnamon

Icing 

  • 1/2 cup raw cashews , soaked  for 2-3 hours and rinsed
  • 2 tablespoons of melted coconut oil 
  • tablespoons of raw honey
  • 1 teaspoon of vanilla essence
  • 1 teaspoon fresh lemon juice
  • 2 tablespoons of water
  • Chopped hazelnuts (optional)

 

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Method 

  • Preheat the oven to 180 degrees celsius and grease a 1lb loaf tin with coconut oil.
  • In a bowl, combine the spelt flour, oats, coconut sugar, protein powder and baking powder.
  • Mix up your flaxseed eggs in a cup and leave to set for 5 minutes.
  • Mash the bananas and add to the bowl. Then add the almond milk, egg, vanilla and cinnamon and mix until you have a smooth mixture (you may have a few banana chunks which is fine).
  • Stir in the flaxseed eggs.
  • Pour the mixture into your prepared tin and bake for 30-35 minutes.
  • Whilst the bread is baking you can prepare your icing. (See method for icing)
  • Once the bread is baked, remove from the oven and allow to cool for 10-15 minutes before removing from the tin. Allow the bread to cool completely before icing.

Method for icing 

  • Combine all ingredients and blend in a food processor or vitamix until smooth.
  • Allow to cool in freezer for at least one hour in order for it to thicken.
  • Spread the icing over the bread and finish off with the chopped hazelnuts.

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Enjoy! If you love this recipe you may also enjoy my marble bread.

You can see more of my sweet and savoury recipes that are uploaded daily to my instagram page!

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