Category: Recipes

There are a few reasons why eating protein at breakfast time can be super beneficial for the body. Mainly, we eat protein at breakfast time to help with muscle repair and recovery after exercise and to keep your energy levels up and feeling fuller for longer throughout the day.

After you exercise, especially after a tough or long session, it’s important to refuel and nourish the body. Studies show that the ideal amount of protein to have post exercise is 20g. This helps with muscle repair and recovery.

Here are three breakfast recipes to suit different kinds of diets that meet the 20g protein requirement post exercise.

To read more about why protein is important for your health and how much you should eat in a day, click here.

High-Protein Breakfast Recipes

Pimped Up Vegan Oats (20g protein)

Ingredients:

• 50g oats (6.6g of protein)
• 100ml of unsweetened soya milk (3.5g protein)
• 20g unsweetened crunchy peanut butter (4.9g protein)
• 30g chia seeds (5g protein)
• *option to add some chopped dates or maple syrup for sweetness

Method:

You can make this in the morning by cooking the oats in the soya milk and then stirring the other ingredients in, or make this as an overnight oats pot, by combining all the ingredients together in a sealable jar and placing in the fridge overnight.

Eggs on Toast (21.2g protein)

Ingredients:

• 1 slice seeded rye bread (3.2g protein)
• Olive oil
• 3 x large eggs (18g protein)
• Salt and pepper for seasoning
• *option to add herbs or baby spinach for some greens

Method:

Toast one 50g slice of seeded 100% rye bread. While this is toasting, add a drizzle of olive oil to a pan set over medium heat. Whisk your eggs together in a bowl and then pour into the pan to make scrambled eggs. Season to taste.

Powwow Smoothie (23.3g protein)

Ingredients:

• 1 frozen banana (1.3g protein)
• 200ml unsweetened soya milk (7g protein)
• 35g superfood plant protein powder (15g protein)
• A handful of ice

Method:

Blitz all together in a blender for a quick and easy smoothie.

For another great smoothie recipe, click here.

*Please note that protein amounts may vary slightly depending on which products you choose to buy, so read the packaging carefully and adjust as needed.

Because of the Pandemic, we’re spending more time at home, but that doesn’t mean you can’t make your favourite restaurant-quality, insta-ready smoothie bowl at home! Plus we’ll show you how to make them work harder for you, by being more nutritious and more filling!

Smoothie Bowls 101

Unlike drinking smoothies, smoothie bowls have a thicker texture that can support many toppings. They are often made from a blend of frozen fruits to get a soft sorbet-like texture, but if you’re watching your sugar consumption or would like to get an even wider variety of nutrients, why not throw in some of your favourite frozen veggies?

Another way to add thickness to your smoothie bowl base is to add ingredients that absorb a lot of liquid, like flaxseed powder or chia seeds! Plus, this means a dose of healthy plant-based fats and protein.

Add a scoop of protein powder to your smoothies because this helps with muscle repair and recovery after exercise and keeps you feeling fuller for longer.

All About That Base

Let’s talk about your smoothie-bowl base! The best fruits for freezing are: bananas, berries, mango, pineapple, dragonfruit, melon and avocado. Yes, avocado. This is especially useful when your fruit is starting to get very ripe and you know you won’t have time to consume it fresh. Peel, slice and pop in freezer bags and you’ve got an array of frozen fruit at your fingertips!

To add veggies to your smoothie bowl base, steam cauliflower, courgettes, sweet potato or butternut and baby spinach and freeze them. You can even add frozen peas to your smoothie bowls! Don’t know what to do with those thick broccoli stalks? Don’t discard them! Slice, steam and freeze them too! Adding these to your smoothies means you’re adding extra nutrients!

Superfood Additions!

Make your smoothie bowls into SUPER smoothie bowls, by adding ingredients like: Collagen – for skin elasticity, Baobab powder – for a vitamin C boost, Moringa – for added iron, Spirulina – for protein and antioxidants, Maca – for a libido boost, Cacao – for antioxidants and a mood boost, Matcha – for antioxidants and energy, Hemp seeds – for fatty acids and vitamin E, and Açai – for a brain boost and bright colour.

You can find most of these ingredients in the health sections of supermarkets or simply or them online on sites like UntanglHealth, Faithful-to-Nature or WellnessWarehouse.com that deliver countrywide.

The Best Smoothie Bowl Toppings

• Toasted coconut flakes or desiccated coconut
• Toasted nuts and seeds
• Homemade granola
• Drizzle of nut butter or tahini
• Cacao nibs
• Goji berries
• Sliced fruit (like banana stars)
• Berries
• Granadilla pulp
• Sliced dates
• Dried fruit

Super Easy Smoothie Bowl Recipe

Ingredients:

• 1 frozen banana
• ½ cup frozen berries
• ½ cup frozen veg (see above)
• ¼ cup chia seeds
• 2 tbsp protein powder

Method:

1. Place all ingredients into a blender. Add 1 cup of water. Blitz until smooth.
2. Pour into a bowl immediately and add toppings of your choice (see above).

For more delicious recipes, check out our resource hub and try this delicious post-workout vegan blueberry smoothie recipe for another great brekky option!

This meal combo is a great one to prep for family around the festive season and it’s easy to make too! These recipes have been extracted from my cookbook called Love Food or Liefdeskos (for the Afrikaans version), which is on sale from 6 December.

These recipes also all happen to be gluten-free and dairy-free – but no one needs to know that…

Trout Starter

400g boneless, skinless trout (or salmon)
1 shallot, sliced into super-thin rings
2 spring onions, finely sliced
1 tbsp finely chopped chives
2 to 3 limes, one cut into six thin wedges
2 tsp sesame oil
1 tbsp extra-virgin olive oil, plus extra
Pinch chilli flakes
Fresh tarragon or flat-leaf parsley leaves, for garnishing
Salt and freshly ground black pepper

1. Slice the trout into one-centimetre pieces.
2. Place the shallot, spring onions and chives in a glass bowl. Add the zest from one lime and one tablespoon freshly squeezed lime juice, as well as the sesame oil, one tablespoon olive oil and a pinch of chilli flakes. Whisk to combine, then add the fish, tossing to combine. Taste to check the flavour and add more lime juice, if needed.
3. Divide the tartare between six small plates or bowls and garnish each with a few tarragon or parsley leaves, a drizzle of olive oil and a thin lime wedge.
4. Season with salt and pepper and serve.

Rack of lamb with steamed potatoes and greens

2 cloves garlic, minced
1 tbsp mustard
1 tbsp fennel seeds
1 tsp salt
1 tsp freshly ground black pepper
Olive oil
1 lemon, zested and juiced
750 to 900g rack of lamb
3 to 4 large fennel bulbs

For serving:
Steamed baby potatoes
Simple green salad

1. Preheat the oven to 200°C.
2. Combine the garlic, mustard, fennel seeds, salt and pepper in a bowl with one tablespoon olive oil and half the zest. Rub all over the lamb.
3. Cut the fennel bulbs into slices and place in a large roasting tray. Keep some fresh fronds aside for garnishing. Drizzle olive oil over the slices, then place the lamb on top. Pour the lemon juice over the lamb and fennel, then sprinkle over the rest of the zest. Roast for 30 minutes.
4. Remove the lamb and let it rest for 10 minutes. Place the fennel back in the oven to keep cooking in the meantime. Once rested, slice the lamb and serve on the fennel with some extra fresh fronds.

Coconut Yoghurt Tarts

1½ to 2 cups cashew nuts
7 medjool dates, pitted
Pinch salt
1 cup dairy-free coconut yoghurt
Pinch vanilla seeds (or 1 tsp vanilla essence)
1 tbsp agave syrup
200g raspberries
Fresh mint leaves
Sprinkle of icing sugar

1. Place one and a half cups of cashew nuts and the dates in a food processor. Blitz until well combined (add more cashews if needed, so the mixture is sticky, but workable).
2. Spray six mini tartlet trays (or one large tart tray) with baking spray, then press the date and nut mixture into the tray(s) and place in the freezer for one hour.
3. Mix the yoghurt, vanilla and agave together.
4. Remove the tart(s) bases from the freezer and spoon the yoghurt mixture inside. Top with the raspberries.
5. Serve the tart(s) with a few sprigs of mint and a light sprinkle of
   icing sugar.

Berries are in season and we are LOVING the reduced prices! My tip is that I always buy a lot of berries in summer and freeze them to use in smoothies, desserts, smoothie bowls and just to have as an ice cold snack!

This recipe focuses on using blueberries: a real powerhouse ingredient. Blueberries are packed with vitamin C, which helps to boost your immune system and potassium, an essential mineral. Blueberries are also an anti-inflammatory food, which makes them ideal to include in your post-workout smoothie.

Need another reason? When we sweat, we lose minerals, like potassium and after we’ve done a tough workout or race, our immune system actually lowers before it rebuilds, so it’s important to make sure you’re arming your body with what it needs to stay healthy. This is so important for me as an active, busy woman, to make sure I’m looking after my body and refueling it correctly.

Smoothies are also really easy to make and you can take them to work, have them while you’re in the car or smash them quickly before carrying on with your next task.

As this is a post-workout smoothie, another very important ingredient to include for recovery is protein. Bananas are also rich in potassium and make your smoothies extra creamy. I often keep chopped bananas in my freezer to use at a moment’s notice. You can add any form of protein powder, but for this recipe, I like using a vegan vanilla plant-based protein from Biogen.

½ cup frozen or fresh blueberries
1 banana
3 Tbsp protein powder of your choice
1 Tbsp nut butter of choice
250 to 300ml of water
A few blocks of ice (optional)

1. Simply combine all the ingredients together in a blender and blitz until smooth.

Hotter weather definitely calls for lighter eating and I love whipping up salads with the incredible seasonal produce we get in South Africa.

Spring time means we have all those delicious greens, like asparagus and peas and all those vibrant, fresh herbs in season through to summer.

Here’s how to make an epic salad celebrating these greens that won’t leave you hungry!

Olive oil
1 lemon, zested and juiced
180 to 200g tenderstem broccoli, sliced in thirds
1 clove garlic, finely sliced
180 to 200g asparagus stems, sliced in thirds
180 to 200g courgettes, sliced into thick segments
2 large handfuls mixed lettuce leaves
1 handful rocket
1 large avocado, sliced (optional)

For garnishing:
1 handful basil, chopped
1 handful coriander, chopped
¼ cup pumpkin seeds, toasted
¼ cup sunflower seeds, toasted
¼ cup almonds, chopped, toasted
Pinch salt and pepper (optional)
Red wine vinegar / sherry vinegar

1. Heat a large pan over medium-high heat. Add in a splash of olive oil and allow the oil to heat gently before adding the broccoli pieces. Once they’ve been cooking for a minute, add the garlic slices and a teaspoon of lemon juice and sauté for another one to two minutes further. Remove the broccoli and set aside in a bowl.
2. In the same pan, now add the asparagus, along with another teaspoon of lemon juice and sauté quickly, until the asparagus has just cooked slightly. You want the veg to be vibrant and crunchy! Set the asparagus aside with the broccoli.
3. Place the courgette thick slices into the pan with another teaspoon of lemon juice. Sauté until slightly golden in areas, but still crunchy. Remove and set aside with the other veg.
4. Begin to assemble the salad in a large bowl or platter, starting with the lettuce and rocket. Place the sautéed veg on top and then add the slices of fresh avo, if using (a nice alternative to avo can be grilled aubergine slices).
5. Garnish with the herbs, seeds and nuts and sprinkle with salt and pepper to taste. Scatter over the lemon zest and add a drizzle of olive oil and vinegar. Serve immediately, tossing to combine all the flavours.

Smoothies have become an on-the-go staple for health consciouseaters, and we have to agree, they’re easy to make, filled with goodness, and are ready in seconds. What’s not to love, right? But #MedshieldMovement Ambassador, Amy Hoppy warns that not all smoothies are created equal and you have to be concious of ingredients you add to yours.