Simple Spiced Porridge Recipe

As far as breakfasts go, this vegan turmeric spiced porridge is about as quick and easy as it gets. You can even mix the ingredients together and pop in the microwave to cook for about 90 seconds (which saves on washing up too)!

And why not make this warming bowl of goodness to bring a little colour to these grey winter mornings? Anyone who follows my Instagram stories knows I’m a huge fan of this turmeric porridge and have been eating it quite a lot recently!

Not only does it taste absolutely great, it really warms you up and fuels your morning perfectly. It’s also a great all-rounder from a nutrition point of view. Let’s look at a few reasons why:

• Oats: great source of protein, magnesium, manganese, phosphorus and zinc. Plus they contain amazing fibres called beta-glucans. These soluble fibres feed healthy gut bacteria which in turn produce short chain fatty acids (SCFAs). These SCFAs have so many health benefits throughout the entire body and have been linked with reduce risk of inflammatory diseases, type 2 diabetes, obesity, heart disease, and can even improve mental health.

• Turmeric: contains curcumin which has powerful anti-inflammatory effects and is a potent antioxidant. There’s strong scientific evidence to show it can reduce risk of heart disease, several cancers, Alzheimer’s, and arthritis. Consuming black pepper along with the turmeric boosts absorption of the curcumin by up to 2000%!

• Cinnamon: like turmeric, cinnamon has compounds with powerful anti-inflammatory and antioxidant effects. Consumption of cinnamon is linked with similar health benefits to turmeric, and it has also been shown to control blood sugar levels by several mechanisms.

• Toppings: nut butters are high in protein and healthy fats so they help to keep you full for longer. Hemp or ground flax seeds add omega-3 which have been shown to have powerful health benefits for your body and brain. Dried fruit add sweetness and taste great :)

It’s really versatile too - try different plant milks, nut butters, dried fruits, seeds, or adding other spices like nutmeg or ground ginger - get experimental, because variety in the diet is so important!

Simple vegan turmeric spiced porridge recipe

Ingredients (serves 1):

• 1/2 cup porridge oats

• 1/2 tsp cinnamon

• 1/4 tsp turmeric

• Pinch of black pepper

• 3/4 cup plant-milk of choice

• Optional toppings: 1 Tbsp almond butter, 3 dates, 1 Tbsp hemp seeds

Method:

Start by stirring the dry oats with the spices - doing this first makes them easier to mix in with the milk.

Now add the oat milk, holding some back to add at the end, and mix to combine.

For the best results, heat gently in a small pan until the oats are tender and have absorbed all the milk. The turmeric will turn more yellow as it heats so don’t be tempted to add more at the start!

If you’re tight for time, you can just mix everything directly in a bowl and pop the bowl in the microwave on full power for about 90 seconds.

Add your toppings and a little splash of oat milk which just helps to improve the texture (and cools it down a little so you can eat it straight away!).

Do you keep your porridge neat as you eat it or do you stir the toppings in? You can see what I like to do!

Nutrition (per serving with the above toppings):

• Protein: 14.9g (Women: 29.8% / Men: 27.1%)

• Iron: 3.2mg (Women: 21.6% / Men: 36.8%)

• Calories: 491 (Women: 24.6% / Men: 19.6%)

• Sugars: 31.7g (Women: 35.2% / Men: 26.4%)

• Total Fats: 20.0g (Women: 28.6% / Men: 21.1%)

• Saturated Fat: 2.1g (Women: 10.5% / Men: 7.0%)

• Salt: 0.2g (Women: 3.3% / 3.3%)

• Fibre: 10.4g (Women: 34.7% / Men: 34.7%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Vegan Chocolate Protein Waffles

Everyone loves a waffle. Add chocolate to the equation and you’ve got the ingredients for something truly magical. Plus knowing these waffles are vegan, and help with recovery from exercise thanks to the added protein, means they don’t have to be eaten as an occasional treat, but can be enjoyed as a healthy breakfast, snack or dessert any day of the week! Make a batch of these vegan chocolate protein waffles, freeze any leftovers, then pop one straight from the freezer into the toaster for two minutes for an instant pudding or breakfast when you next crave something sweet but healthy.

The peanut butter ‘caramel’ sauce I topped this with is a stroke of genius - just two ingredients and 10 seconds in the microwave is all it takes. Then you have an incredible sweet peanut butter sauce with the consistency of caramel that you can drizzle on anything, from these chocolate protein vegan waffles, to your morning porridge, or even vegan ice cream (where it almost sets and goes chewy over the cold ice cream thanks to the golden syrup). Try this sauce and you can thank me later :)

Don’t have a waffle maker? Still want a sweet vegan chocolatey protein snack? Try these chocolate protein microwave mug cakes that literally take 5 minutes to make.

* A note on protein - it’s absolutely not necessary to use protein supplements just because you’re on a vegan diet. They can however be useful and convenient, especially if you’re regularly weight training, where a higher protein intake can help with building muscle strength and mass - the same reason you’ll often see meat eaters drinking a whey protein shake after the gym! Vivo Life is my favourite vegan protein brand - all their products are vegan, use raw and fermented proteins for improved absorption, are independently tested for heavy metals, and are smooth and taste great! You can use ‘TJ10’ for a 10% discount on your first order with them!

VEGAN CHOCOLATE PROTEIN WAFFLES RECIPE

Ingredients (makes 6 small waffles):

• 3/4 cup flour

• 1 tsp baking powder

• 2 Tbsp brown sugar

• 3 tsp cocoa powder

• 1 scoop Vivo Life Perform (raw cacao flavour)

• 1 cup soy milk

• 2 Tbsp vegetable oil

Peanut Butter Sauce (enough for 6 small waffles):

• 1 Tbsp smooth peanut butter

• 2 Tbsp golden syrup

Method:

Turn on the mini waffle maker to heat up while you prepare the batter

Mix the dry ingredients (flour, baking powder, sugar, cocoa powder and vegan protein powder) in a bowl

Add the soy milk and vegetable oil, and mix until smooth

Pour a small ladle of the batter mixture into the hot mini waffle maker and cook for around 6-7 minutes until golden and crunchy on the outside and fluffy on the inside

Once ready, remove the waffle and set aside on a wire rack while you cook the remaining waffles

To make the peanut butter sauce, simply spoon the peanut butter and golden syrup into a ramekin and microwave on full power for 10 seconds until warm. Stir together with a teaspoon until smooth and caramel-like in texture.

Pour the peanut butter sauce over the vegan chocolate protein waffles and top with your favourite fruit (here I used banana, chopped Medjool dates, and some raw cacao nibs for extra chocolate goodness!)

Nutrition (per vegan waffle with peanut butter sauce):

• Protein: 7.0g (Women: 14.0% / Men: 12.7%)

• Iron: 1.6mg (Women: 10.8% / Men: 18.4%)

• Calories: 189 (Women: 9.5% / Men: 7.6%)

• Sugar: 11.2g (Women: 12.4% / Men: 9.3%)

• Total Fats: 7.4g (Women: 10.6% / Men: 7.8%)

• Saturated Fats: 1.3g (Women: 6.5% / Men: 4.3%)

• Salt: 0.1g (Women: 1.7% / Men: 1.7%)

• Fibre: 1.8g (Women: 6.0% / Men: 6.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Easy Vegan Scrambled Tofu

This vegan scrambled tofu recipe is ridiculously easy - it’s ready in just 10 minutes and it makes the perfect healthy addition to a vegan cooked breakfast. It’s ideal for people who miss scrambled eggs as it does look and taste somewhat similar - I’m not saying you won’t know the difference as it is tofu after all - but you may actually prefer this vegan tofu scramble version!

It’s really high in protein, iron, zinc, and manganese, while being very low in saturated fats and calories, especially when compared to scrambled eggs. If you’re unsure about the health benefits of soy, check out my article that summarises the science behind soy.

If you’re looking for dinner inspiration, try stirring any veg you have lying around into this scrambled tofu recipe. I recently added chopped red pepper and shredded kale for a really quick and healthy dinner! Or if serving it for breakfast, combining with these homemade rustic baked beans is definitely a winning combo!

Easy Vegan Scrambled Tofu Recipe

Ingredients (serves 2):

• 280g firm tofu

• 1 Tbsp olive oil

• 2 Tbsp nutritional yeast flakes

• 1/2 tsp turmeric

• 1/2 tsp paprika

• 1/2 tsp Dijon mustard

• 1/2 tsp garlic powder

• Pinch of salt and pepper (to taste)

• 75ml soy milk

Method

First of all mix up the nutritional yeast, turmeric, paprika, mustard, garlic, salt, pepper and oat milk in a small bowl.

Break the tofu up roughly - a mixture of some small bits with some larger chunks remaining works well.

Heat the olive oil in a frying pan then add the broken tofu - fry for a few minutes until the tofu is just starting to turn golden.

Now add the sauce and stir through the tofu. It’ll seem a little wet at first but the tofu will soon absorb the liquid (along with all the flavour) until it reaches a perfect scramble consistency. Be careful not to over-cook the tofu so it dries out - you want to keep a soft and loose scramble texture!

Nutrition (per serving):

• Protein: 21.2g (Women: 42.4% / Men: 38.5%)

• Iron: 3.9mg (Women: 26.4% / Men: 44.8%)

• Calories: 218 (Women: 10.9% / Men: 8.7%)

• Sugars: 1.0g (Women: 1.1% / Men: 1.0%)

• Total Fats: 13.9g (Women: 19.9% / Men: 14.6%)

• Saturated Fat: 2.1g (Women: 10.5% / Men: 7.0%)

• Salt: 1.1g (Women: 18.3% / Men: 18.3%)

• Fibre: 0.9g (Women: 3.0% / Men: 3.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Homemade Baked Beans

I’ve always been a big baked beans fan. I really don’t feel that a cooked breakfast is complete without them - they add a slight sweetness to the meal and their sauce is perfect for bringing all the other components together. I still eat shop-bought tinned baked beans from time to time, but for a more luxurious breakfast I’ve been really enjoying these homemade, ‘rustic’ style baked beans. They’re really simple to prepare, they taste absolutely divine, and they’re much healthier than shop-bought tinned varieties that have lots of added salt and sugar.

These homemade baked beans freeze really well, so make a big batch and save some for a rainy day. They’re brilliant as part of a cooked breakfast but also make a delicious meal simply served on some toast (as I’ve pictured here) or in a jacket potato.

Homemade Baked Beans Recipe (vegan)

Ingredients (serves 4):

• 2 Tbsp rapeseed or olive oil

• 2 medium sized white onions, finely chopped

• 4 cloves garlic, minced

• 2 tsp smoked paprika

• 2 Tbsp red wine vinegar

• 1 Tbsp brown sugar

• 2 x 400g tins butter beans*

• 400ml good quality passata

• pinch of salt and lots of black pepper

• Handful of fresh parsley to serve

* You can substitute butter beans with cannellini, haricot or pinto beans.

Method:

Heat the oil over a medium heat in a large lidded pan, then fry the onion until soft - around 10 minutes.

Add the garlic and paprika, and continue to fry for a further minute, stirring continuously.

Add the vinegar and sugar, then add the beans and passata. Season with salt and pepper, then turn the heat down to low and simmer gently with a lid on for 30-40 minutes, stirring occasionally. As the beans blip away the sharpness of the tomato sauce goes and it thickens up nicely.

When the baked beans taste rich and tender, stir through some freshly chopped parsley. These homemade baked beans freeze very well so make a large batch and keep some for a rainy day!

Nutrition (per serving):

• Protein: 12.4g (Women: 24.8% / Men: 22.5%)

• Iron: 5.5mg (Women: 37.2% / Men: 63.2%)

• Calories: 266 (Women: 13.3% / Men: 10.6%)

• Sugar: 13.2g (Women: 14.7% / Men: 11.0%)

• Total fats: 9.7g (Women: 13.9% / Men: 10.2%)

• Saturated fat: 1.1g (Women: 5.5% / Men: 3.7%)

• Salt: 0.5g (Women: 8.3% / Men: 8.3%)

• Fibre: 11.8g (Women: 39.3% / Men: 39.3%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Oil Free Vegan Granola

Granola is a genius breakfast - it tastes absolutely delicious, and if you make a big batch of it you can have an instant healthy breakfast any day of the week. I’ve been having it lately either on its own with some nut milk for a quick breakfast, or using it to top my smoothie bowls which takes them to another level by adding a crunchy texture!

But the shop-bought versions of granola are nearly always made with a surprising amount of oil and can be way too sickly sweet. So I wanted to experiment with making an oil-free version to make it much healthier and at the same time reduce the calorie content, but make sure it still tastes incredible. Turns out adding oil to granola isn’t necessary at all! And the sugars in this oil-free vegan granola come naturally from the dates, cranberries, and a touch of maple syrup. If you like it a little sweeter you can always replace some of the water with additional maple syrup.

Give this a go and don’t forget to tag me on Intsagram if you do @Tj_waterfall - I’d love to see your recreations of this oil free vegan granola!

Vegan Oil Free Granola Recipe

Ingredients (serves 8):

• 2 cups rolled oats

• 1 cup chopped walnuts

• 1 cup chopped dates

• 1/2 cup dried cranberries

• 1/2 cup sunflower seeds

• 1 Tbsp ground cinnamon

• 2/3 cup water

• 1/3 cup maple syrup

Method:

Preheat the oven to 150C

Mix the dry ingredients in a bowl (oats, walnuts, dates, cranberries, seeds, cinnamon. Then mix in the water and maple syrup o thoroughly combine everything.

Spread the mixture out onto a baking tray, and bake in the oven for 30-40 minutes until it’s golden brown all over. You should take the granola out every 10 minutes and give it a stir (it may require breaking up a little to ensure it’s nice and crumbly).

When it’s golden, take it out of the oven to cool. It may feel slightly soft while it’s still warm but don’t worry, it’ll get nice and crunchy as it cools.

You can store in an airtight container for up to 3-4 weeks.

Nutrition (per serving):

• Protein: 7.0g (Women: 14.0% / Men: 12.7%)

• Iron: 2.0mg (Women: 13.5% / Men: 23.0%)

• Calories: 306 (Women: 15.3% / Men: 12.2%)

• Sugar: 19.8g (Women: 22.0% / Men: 16.5%)

• Total Fats: 15.5g (Women: 22.1% / Men: 16.3%)

• Saturated Fat: 1.5g (Women: 7.5% / Men: 5.0%)

• Salt: 0.1g (Women: 1.7% / Men: 1.7%)

• Fibre: 4.9g (Women: 16.3% / Men: 16.3%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Vegan waffles recipe with quick blueberry sauce

I have to admit, I’m definitely a creature of habit. I enjoy a routine, I often stick to my favourite shops, and I start most days with a smoothie. I just love them because they’re so versatile, so you can use whatever fruit and veggies you have in the fridge. Which means although I’m kind of having the same thing each morning, the ingredients pretty much change daily, so I do get a huge variety of nutrients every morning. See my article here for why else smoothies can be so healthy.

Maybe that’s why I enjoy it even more when I do branch out and make something a little different. That’s why I love weekends - you have a little more time to create something really special, like these vegan waffles. All you need is a waffle iron like this mini one from Urban Outfitters. And this vegan waffle recipe I’ve been working on really is the bomb. The waffles turn out golden and crispy on the outside, light and fluffy in the middle. They’re sweet but not overly, sickly sweet. They’re mega versatile too and make the perfect receptacle for holding onto lovely sauces, fruit, spices or nut butters. And guess what? By making these waffles vegan and with whole wheat flour, they have a fraction of the saturated fat (but all the flavour) of traditional waffles made with eggs and dairy.

My favourite sauce for these waffles is this super-quick and easy blueberry sauce. Keep some leftovers if you make it because it also goes brilliantly on porridge or swirled into smoothie bowls for a sweet touch.

VEGAN WAFFLES RECIPE WITH QUICK BLUEBERRY SAUCE

Ingredients (makes 6 small waffles):

• 1 cup whole wheat flour

• 1 tsp baking powder

• 2 Tbsp brown sugar

• Small pinch of salt

• ½ tsp vanilla extract

• 1 cup soy milk

• 2 Tbsp vegetable oil

For the blueberry sauce (6 servings):

• 1 cup frozen blueberries

• 2 Tbsp maple syrup

• 1 tsp fresh lemon juice

• 1 Tbsp water

• 1 tsp cornstarch

Method:

Start by making the blueberry sauce. Tip the blueberries, maple syrup and lemon juice into a pan and simmer over a low heat

In a small cup stir the water and cornstarch until smooth, then add to the blueberries

Simmer on a low heat for 5-10 minutes until the sauce has thickened

Now turn on the mini waffle maker to heat up while you prepare the batter

Mix the flour, baking powder, sugar and salt in a bowl

Add the soy milk, vegetable oil and vanilla extract and mix until smooth

Pour a small ladle of the batter mixture into the hot mini waffle maker and cook for around 6-7 minutes until golden and crunchy on the outside and fluffy on the inside

Once ready, remove the waffle and set aside on a wire rack while you cook the remaining waffles

Serve with the warm blueberry sauce, a portion of fresh fruit and a dollop of your favourite nut butter

Nutrition (per mini waffle with sauce):

• Protein: 3.6g (women: 7.2% / men: 6.5%

• Iron: 1.0mg (women: 6.8% / men: 11.5%)

• Calories: 163 (women: 8.2% / men: 6.5%)

• Sugars: 10.4g (women: 11.6% / men: 8.7%)

• Total fats: 5.4g (women: 7.7% / men: 5.7%)

• Saturated fat: 0.6g (women: 3.0% / men: 2.0%)

• Salt: 0.1g (women: 1.7% / men: 1.7%)

• Fibre: 3.6g (women: 12.0% / men: 12.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Easy Vegan Carrot Cake Overnight Oats

Who doesn't love carrot cake? Well I do actually know a few people who don't, but for most (normal) people it's right up there on the list of favourite cakes. So making an incredibly healthy, quick and easy breakfast that has all the sweet, nutty, warm-spice flavours of carrot cake is just an awesome way to start the day. Not only does it kind of taste like you're eating cake for breakfast, you're also sneaking in a portion of fruit and veg from the carrot and raisins, plus all the health benefits from oats (zinc, protein, beta glucans etc), omega-3 from the walnuts, and all with a very low saturated fat and salt content. I'm a big fan of overnight oats, and had some lovely comments from everyone who tried my vegan chocolate and peanut butter overnight oats recipe so I wanted to share another version of this versatile breakfast. 

Easy Vegan Carrot Cake Overnight Oats Recipe

Ingredients (serves 1):

• 1/2 cup oats

• 1/2 cup nut, oat, or soy milk (unsweetened)

• 1/4 cup grated carrot

• 2 Tbsp raisins

• 3 Tbsp crushed walnuts

• 1/2 tsp ground cinnamon

• Pinch of mixed spice

• 1 Tbsp maple syrup / agave / golden sugar

• 1/4 tsp vanilla extract *optional

Method:

Mix all ingredients in a bowl until combined. Leave in the fridge overnight, give it a quick stir in the morning and enjoy... That's it!

Nutrition (per serving):

• Protein: 9.2g (Women: 18.4% / Men: 16.7%)

• Iron: 3.1mg (Women: 20.9% / Men: 35.6%)

• Calories: 393 (Women: 19.7% / Men: 15.7%)

• Sugar: 29.5g (Women: 32.8% / Men: 24.9%)

• Total Fats: 13.1g (Women: 18.7% / Men: 13.8%)

• Saturated Fat: 1.3g (Women: 6.5% / Men: 4.3%)

• Salt: 0.3g (Women: 5.0% / Men: 5.0%)

• Fibre: 7.0g (Women: 23.3% / Men: 23.3%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

My Go-To Green Smoothie

I can think of a hundred reasons why smoothies are such a great choice for breakfast. They're easy to take with you to have at work or on-the-go, they're quick to make, and they're delicious. But for me, the best part is just how incredibly good for you they can be. Check out my article on why smoothies can be so healthy and I'm pretty sure you'll be convinced!

In short, the extra portions of fruit and veg they help us consume have some incredible health benefits, including lowering the risk of developing type 2 diabetes, some cancers, cardiovascular disease, and a lower risk of becoming overweight. Smoothies can also be really high in iron and protein, great news for vegans. And they're perfect for keeping hydrated. So start your day with a healthy smoothie and you'll stay on top of your game! 

Another great thing about smoothies is just how versatile they can be - you can switch up the ingredients depending on what you have in the fridge. This recipe for my go-to green vegan breakfast smoothie is a favourite but I often switch up the ingredients which helps to get a variety of nutrients and flavours each day. 

My Go-To Green Breakfast Smoothie

Ingredients:

• 1 banana

• 1/2 an apple

• 2-inch chunk cucumber

• 1/4 cup blueberries

• 1 cup fresh kale

• 1 cup fresh spinach

• 1 thin slice fresh ginger

• 1/2 scoop vanilla Vega Essentials vegan protein powder

Method:

This bit is really simple. Wash / rinse everything, chop up any larger ingredients, and chuck everything into a blender, topping up with water then adding the protein powder (optional). Blend until smooth then enjoy your healthy green vegan smoothie right away or keep in the fridge for later in the day (may need a stir if leaving 'till later). 

Nutrition:

• Protein: 15.4g (Women: 30.8% / Men: 28.0%)

• Iron: 3.9mg (Women: 26.4% / Men: 44.8%)

• Calories: 277 (Women: 13.9% / Men: 11.1%)

• Sugars: 29.2 (Women: 32.4% / Men: 24.3%)

• Total Fats: 3.1g (Women: 4.4% / Men: 3.3%)

• Saturated Fat: 0.4g (Women: 2.0% / Men: 1.3%)

• Salt: 0.3g (Women: 5.0% / Men: 5.0%)

• Fibre: 9.9g (Women: 33.0% / Men: 33.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Blueberry Protein Smoothie Bowl

I have to admit, until quite recently I was a little sceptical of smoothie bowls. I thought they were kind of impractical and just a way that Instagrammers could make their smoothies look better for photos. But having made a few now I've realised they're pretty awesome because: 

• Using a spoon to eat your smoothie takes much longer than simply drinking it, which really helps control your eating speed

• You can make smoothie bowls much thicker - this adds variety and it kind of feels like you're having ice cream for breakfast which is obviously a massive morning win

• You can appreciate the toppings - for example I love kiwi fruit but if it were blended up with the smoothie the flavour would be kind of lost

• Yes, they look prettier too, but this is actually important because good presentation of food is a major component to the enjoyment of a meal

* A note on protein - it’s absolutely not necessary to use protein supplements just because you’re on a vegan diet. They can however be useful and convenient, especially if you’re regularly weight training, where a higher protein intake can help with building muscle strength and mass - the same reason you’ll often see meat eaters drinking a whey protein shake after the gym! Vivo Life is my favourite vegan protein brand - all their products are vegan, use raw and fermented proteins for improved absorption, are independently tested for heavy metals, and are smooth and taste great! You can use ‘TJ10’ for a 10% discount on your first order with them!

I still drink my smoothies most mornings because time is often short, but when I get the chance I'll definitely be making smoothie bowls more often now. This one was delicious - here's how I made it:

Blueberry Protein Smoothie Bowl

Ingredients (serves 1):

• 1 frozen banana

• 1/2 cup frozen blueberries

• 1-2 large handfuls fresh spinach

• 1/2 fresh beetroot

• 1/2 scoop Vivo Life Perform (acai and blueberry flavour)

• About 1 cup water

Toppings:

• 1 fresh kiwi fruit

• 1 Tbsp toasted almond flakes

• 2 Tbsp fresh blueberries

• 1 tsp chia seeds

Method:

Chuck all ingredients in a blender and whizz up until smooth... that's it! You can add a little more water if you want a more liquid consistency, or a few ice cubes to make it thicker. Cut up the kiwi fruit and arrange on top along with the other toppings. It's that simple.

These are great for post-workout refuelling. The natural sugars in the fruits and the protein from the Vega powder, nuts, and seeds is the perfect combination for muscle recovery and growth. 

Nutrition:

• Protein: 17.8g (Women: 35.6% / Men: 32.4%)

• Iron: 4.2mg (Women: 28.4% / Men: 48.3%)

• Calories: 359 (Women: 18.0% / Men: 14.4%)

• Sugars: 32.9g (Women: 36.6% / Men: 27.4%)

• Total Fats: 8.4g (Women: 12.0% / Men: 8.8%)

• Saturated Fats: 0.8g (Women: 4.0% / Men: 2.7%)

• Salt: 0.3g (Women: 5.0% / Men: 5.0%)

• Fibre: 13.8g (Women: 46.0% / Men: 46.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women. 

Garlic and tarragon mushrooms on toast

The perfect way to start the weekend - mushrooms on toast is so incredibly quick and simple but packs so much comforting flavour. When cooked like this with some garlic and tarragon, they take on an aromatic, almost meaty flavour, and the toasted white bread absorbs the woodsy juices to become a delicious treat in itself. Some rocket dressed with balsamic provides a little tang and mixes perfectly with the warm mushroom juices.

And it's a nutritional powerhouse, because with just 372 calories you're getting over a quarter of your daily iron needs, three quarters of your daily vitamin D intake, plus a good amount of protein and fibre. 

Vegan Garlic and Tarragon Mushrooms on Toast

Ingredients (serves 1):

• 2 slices fresh white bread, toasted

• 1 Tbsp cold-pressed rapeseed oil

• 150g chestnut mushrooms

• 2 cloves garlic, minced

• 2 tsp fresh tarragon, finely chopped

• 30 fresh rocket

• 1 tsp olive oil

• 1 tsp balsamic vinegar

• Salt & pepper to taste

Method:

Heat the rapeseed oil in a pan. Meanwhile chop your mushrooms in half lengthways, add to the pan, and shake around in the oil. Sauté them for around 5 minutes until the juices that come out begin to evaporate and the mushrooms are turning golden. For the last few minutes, add the garlic and tarragon and continue to stir round the pan. Meanwhile, toast the bread (and spread with vegan butter if desired) and dress the rocket leaves. Season the mushrooms with salt and lots of pepper, then spoon over the toast with the juices and top with the dressed rocket leaves.

Nutrition (per serving with toast and dressed rocket):

• Protein: 11.0g (Women: 22.0% / Men: 20.0%)

• Iron: 3.8mg (Women: 25.7% / Men: 43.7%)

• Calories: 372 (Women: 18.6% / Men: 14.9%)

• Sugars: 5.7g (Women: 6.3% / Men: 4.8%)

• Total fats: 21.9g (Women: 31.3% / Men: 23.1%)

• Saturated fat: 2.6g (Women: 13.0% / Men: 8.7%)

• Salt: 0.9g (Women: 15.0% / Men: 15.0%)

• Fibre: 5.2g (Women: 17.3% / Men: 17.3%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Chocolate & peanut butter overnight oats

These hot summer days provide a bit of a dilemma... I love oats in the mornings, but don't want a steaming hot bowl of porridge, as I'm already sweltering by 7am (first world problem, I know). So I've rekindled my love for overnight oats, as I get to enjoy all the tasty goodness of oats, but instead from a cold glass straight outta the fridge, condensation running down the side of the glass and everything. And the best thing is, it's even quicker than making porridge - literally chuck a handful of ingredients into a glass the night before, and you have an instant breakfast waiting for you in the morning. Oats are a great source of zinc, which is really important for energy and immune function, and this breakfast provides about half the UK recommended intake of zinc! 

Vegan Chocolate & Peanut Butter Overnight Oats

Ingredients (serves 1):

• 1/2 cup oats (not instant)

• 1/2 cup almond / nut milk

• 1 Tbsp chia seeds

• 1 Tbsp maple syrup / agave

• 1 Tbsp cocoa powder

• 1 Tbsp peanut butter

Method:

Chuck all the ingredients (minus the peanut butter) into a glass and stir to thoroughly combine everything, then pop the glass in the fridge overnight or for at least 6 hours. In the morning, dollop the peanut putter on top or swirl it into the oats, and enjoy! If it's really hot, place the cold glass on forehead. 

Nutrition:

• Protein: 13.1g (Women: 26.2% / Men: 23.8%)

• Iron: 4.6mg (Women: 31.3% / Men: 52.9%)

• Calories: 391 (Women: 19.6% / Men: 15.6%)

• Sugars: 13.9g (Women: 15.4% / Men: 11.6%)

• Total Fats: 17.0g (Women: 24.3% / Men: 17.9%)

• Saturated Fat: 2.6g (Women: 13.0% / Men: 8.7%)

• Salt: 0.2g (Women: 3.3% / Men: 3.3%)

• Fibre: 12.6g (Women: 42.0% / Men: 42.0%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Vegan Fry Up!

This post isn't so much a recipe, it's more an example of how a vegan version of a traditional classic can still be packed with protein, with a fraction of the calories, salt, and saturated fat. Not to mention it's loaded with vitamins, minerals, fibre, antioxidants, and phytonutrients! 

First of all, let's look at the nutritional content of a traditional meaty English fry up:

• 2 pork sausages - Calories: 346 / Sat fat: 9.6g / Salt: 1.5g

• 2 rashers bacon - Calories: 134 / Sat fat: 3.4g / Salt: 1.9g

• 1 fried egg - Calories: 90 / Sat fat: 2.0g / Salt: 0.1g

• 1/2 can beans - Calories: 164 / Sat fat: >0.1g / Salt: 1.3g

• 2 slices toast - Calories: 152 / Sat fat: 0.4g / Salt: 0.4g

• TOTAL: Calories: 886 / Sat fat: 15.5g / Salt: 5.2g

So by the time you've finished breakfast, you've consumed nearly half your daily intake of calories, 78% of your saturated fat, and 87% of your daily salt intake. 

Now let's look at the nutrition of this delicious brunch made up of 1/2 avocado, 12 roasted cherry tomatoes, 100g sautéed chestnut mushrooms, 1/2 can baked beans, 2 slices wholemeal toast, 1 Tbsp vegan butter:

• Protein: 24.1g (Women: 48.2% / Men: 43.8%)

• Iron: 3.5mg (Women: 23.6% / Men: 40.2%)

• Calories: 626 (Women: 31.3% / Men: 25.0%)

• Sugars: 21.8g (Women: 24.2% / Men: 18.2%)

• Total fat: 26.4g (Women: 37.7% / Men: 27.8%)

• Saturated fat: 4.6g (Women: 23.0% / Men: 15.3%)

• Salt: 2.1g (Women: 35.0% / Men: 35.0%)

• Fibre: 22.1g (Women: 73.7% / Men: 73.7%)

You can see how this delicious brunch packs loads of protein, iron, healthy fats, and fibre, with about 250 fewer calories and a third of the saturated fat and salt. So not only are you doing your bit for animal welfare and the environment, your'e also doing your body a big favour! 

Ps. no animal fat to scrape off the baking trays - it's gotta be worth it just for that right?! 

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Healthy Vegan Pancakes

You totally can have your (pan)cake and eat it too... because these pancakes are really healthy - the only ingredients are oats, banana, and any plant-based milk. But they are seriously tasty too - when cooked, the banana in them caramelises and they turn sweet and crispy on the outside, but stay soft and fluffy in the middle. Try these pancakes this weekend - they make the perfect Sunday morning treat, but you can rest assured knowing you're still getting the goodness of oats, a powerhouse grain filled with protein, iron, zinc, and beta-glucans, which have been shown to lower the risk of heart disease. 

3-Ingredient Healthy Vegan Pancakes

Ingredients (makes 10 small pancakes):

• 1 & 1/2 cups oats

• 1 cup plant-based milk (they all work but I used oat milk)

• 1 ripe banana (ripe with black spots essential)

• 1/2 Tbsp oil to fry (I used cold-pressed rapeseed oil)

Method:

Blend the oats in a food processor (or chopping attachment of a hand-held blender) until a rough oat flour has formed. In a cup, mash the banana with a fork to make a puree, then add the banana puree and plant-based milk to the oats and mix well to form a batter.

Heat a little oil in a non-stick pan, then pour small ladles of the batter into the pan (you should just fit four pancakes into a large frying pan). Fry for 2 minutes, or until golden and crispy, then use a spatula to carefully flip them over to fry for a further 2 minutes.

Stack the pancakes up and top with whatever you like - try soy yoghurt, fresh fruit, frozen fruit warmed up with a touch of cinnamon, coconut flakes, nut butters etc.

Nutrition (per 5 pancakes):

• Protein: 12.8g (Women: 25.6% / Men: 23.3%)

• Iron: 2.7mg (Women: 18.2% / Men: 31.0%)

• Calories: 358 (Women: 17.9% / Men: 14.3%)

• Sugar: 11.3g (Women: 12.6% / Men: 9.4%)

• Total Fat: 9.8g (Women: 14.0% / Men: 10.3%)

• Saturated Fat: 1.2g (Women: 6.0% / Men: 4.0%)

• Salt: 0.2g (Women: 3.3% / Men: 3.3%)

• Fibre: 8.2g (Women: 27.3% / Men: 27.3%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Chocolate, Banana, and Peanut Butter 'Nicecream'

Chocolate ice cream for breakfast... call yourself a nutritionist?! Shouldn't you be recommending fruit and nuts for breakfast?

Well, what if I told you you could have both? That's because the only ingredients in this 'nicecream' recipe are bananas, cocoa powder, peanut butter, and almond milk. Plus, no ice cream machines necessary, it's ready instantly just using a blender. The trick is freezing the bananas the night before - when blended with the other ingredients, churning up the high pectin content of the banana creates an incredibly smooth texture, just like soft service ice cream. Add some cocoa powder and peanut butter and you have one of the best flavour combinations known to man. 

Vegan chocolate, banana, and peanut butter 'nicecream'

Ingredients (serves 2):

• 2 bananas (ripe with black spots is critical)

• 2 Tbsp cocoa powder

• 2 Tbsp peanut butter

• 4 Tbsp almond milk

Method:

Peel and chop the banana up into 1cm slices and pop in the freezer the night before. In the morning, take out your frozen banana, separate the slices, and chuck in a food processor or chopper container attached to handheld blender (high speed blenders like nutribullets are too fast for this) along with the almond milk. Pulse a couple of times, until the banana begins to smash up. Scrape down the sides and pulse again - it will look crumby at first, then gooey, then after a couple of minutes, magically turn into an amazing soft-serve consistency. You may have to scrape down the sides a few times during the process. Add the cocoa and peanut butter and pulse a couple more times to thoroughly mix and aerate the nice cream. 

And that's it! You can eat this straight away, or put back in the freezer for 20 minutes or so until firmed up a bit - but beware, this doesn't keep very well in the freezer, so just make enough for now and eat it up! 

Nutrition (per serving with 2 Tbsp granola sprinkled on top):

• Protein: 10.4g (Women - 20.8% / Men - 18.9%)

• Iron: 2.5mg (Women - 16.9% / Men - 22.1%)

• Calories: 352 (Women - 17.6% / Men - 14.1%)

• Sugar: 21.9g (Women - 24.3% / Men - 18.3%)

• Total Fat: 16.0g (Women - 22.9% / Men - 16.8%)

• Saturated Fat: 2.9g (Women - 14.5% / Men - 9.7%)

• Salt: <0.1g (Women - <1.0% / Men - <1.0%)

• Fibre: 8.6g (Women - 28.7% / Men - 28.7%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

Quick & Easy Vegan Chia Seed Plum Jam

This chia seed plum jam really is seriously quick and easy to make. Plus, it requires less added sugar than conventional jam recipes, which means you get to spread it really thickly on your toast! The chia seeds are what helps the jam to set - so there's no boiling to precise temperatures or worrying if it'll set properly - just stir them through and in 15 minutes it'll be a perfect jam consistency. Those chia seeds also pack a nutritional punch too, containing lots of healthy omega-3 fatty acids, protein, iron, and calcium. This vegan jam recipe is hugely versatile too - switch the plums for strawberries, blackberries, or raspberries, and stir it into porridge, dollop on pancakes, or even serve with vegan cheese and biscuits!

Quick & Easy Vegan Chia Seed Plum Jam Recipe

Ingredients (makes one large jar):

• 2 cups fresh, ripe plums

• 2 Tbsp lemon juice

• 2-4 Tbsp golden or caster sugar (to taste)

• 3 Tbsp chia seeds

Method:

Wash and chop the plums to remove the stones, and stir in a saucepan over a low heat, until they break down and become syrupy, about 20 minutes, mashing them up with the back of a wooden spoon (this only takes 5-10 minutes if using berries instead). Stir in the lemon juice, sugar, and chia seeds, then taste for sweetness (adding a little more sugar if desired). Remove the pan from the heat and leave to chill for 15 minutes, and that's it! If you want to make your jam a little thicker you can add more chia seeds, (just one teaspoon at a time, remember it takes 15 minutes for the seeds to thicken). The jam will also set more once it has chilled in the fridge for a while. 

Transfer to a clean jam jar, and keep in the fridge for up to two weeks. Although it doesn't last as long as normal jam, it's so quick and easy to make that you can try it with a new fruit every fortnight. I've made this chia seed jam with strawberries, raspberries, and blackberries - each came out really well. Leave a comment to let me know what other fruits have worked well for you! 

Nutrition per portion served with 2 slices wholemeal toast (jar divides into approx. 7 large portions):

• Protein: 9.4g (Women - 18.8% / Men - 17.1%)

• Iron: 2.0mg (Women - 13.5% / Men - 17.7%)

• Calories: 212.7 (Women - 10.6% / Men - 8.5%)

• Sugar: 9.0g (Women - 10.0% / Men - 7.5%)

• Total Fat: 4.0g (Women - 5.7% / Men - 4.2%)

• Saturated Fat: 0.6g (Women - 3.0% / Men - 2.0%)

• Salt: 0.4g (Women - 6.7% / Men - 6.7%)

• Fibre: 7.7g (Women - 25.7% / Men 25.7%)

See the Nutrition Info page for more details on % of Dietary Reference Values for men and women.

The plums starting to break down and become syrupy. I added some chopped apples to the plums in this chia seed jam