If you enjoyed our last recipes then you’re in luck as we have three more helpful healthy meals for you! This time we’ll take you through breakfast, lunch and dinner with healthy vegetarian meals that are quick and easy. You’ll have no excuse to dodge your diet with these delicious delicacies, all being meat-free.
If you think you know better then why not join Mammalo and become a verified professional? Registering takes just minutes and you’ll have the profile and the tools to manage your business. Whether you’re a nutritionist or a chef if you bring the talent, Mammalo will bring the clients to you
Start The Day Right – Peanut butter, Banana and Chia Seed Toast-
1 Slice Whole Wheat Bread
1 Tablespoon Peanut Butter
½ Teaspoon Chia Seeds
If you loved our banana and peanut butter smoothie from last time, then this’ll be a solid alternative and one of our all time favourite healthy vegetarian meals! This is a recipe you can even do half-asleep. Simply spread the peanut butter over the toast, slice the banana and add to the toast then sprinkle the chia seeds all over. Not only is it a tasty treat but it is full of healthy benefits and perfectly sets you up for the day. Just one slice is chock full of protein, fibre, calcium, omega-3 and a whole bunch of your recommended vitamins.
Healthy Lunch Light Bite – Egg and Broccoli Pasta Salad with Sunflower Seeds-
75g Whole Wheat Penne
160g Broccoli florets
160g fine beans, trimmed and halved
1 Tablespoon white miso paste
1 Teaspoon grated ginger
1 Tablespoon rapeseed oil
2 Tablespoon sunflower seeds
Why not go to next lunch with one of these healthy vegetarian meals? Hard boil the eggs for eight minutes then shell and cut them in half. While the eggs are boiling start cooking the pasta, after five minutes place in the broccoli and beans then cook for five minutes more. Using a colander transport the pasta and veg into a bowl and mix in the miso, ginger, oil then add four tablespoons of the water you cooked the pasta in. Add the egg halves on top and sprinkle the sunflower seeds. This easy to prepare filling lunch is under 500 calories but will give you 24g of protein and 11g of fibre with just 4g of saturates.
Dine in Style – Teriyaki Charred Tofu and Green Beans –
100g Wholegrain rice
25ml Soy sauce
1 Tablespoons mirin
½ Teaspoon grated ginger
1/2 Teaspoon honey
175g Firm tofu (we used Cauldron)
100g Green beans
1 Tablespoon butter
1 Clove garlic, minced
½ Pinch Lemon pepper
1 Teaspoon Sunflower oil
½ Teaspoon Sesame seeds
For another of our healthy vegetarian meals you can start by cooking the rice either by simmering in boiled water for 15 minutes or via pack instructions. Mix the soy, mirin, ginger and honey into a saucepan and add 50ml of water. Bring the mixture to a simmer and leave it for five minutes or until it has slightly thickened and leave it aside. Place the green beans into a pan, cover with water and bring to a boil. Reduce the heat to medium and simmer for around five minutes. Drain the water and stir in the butter and cook for another 2 minutes. Lastly add in the garlic and keep cooking while your stir for another 3 to 4 minutes. Once cooked season with the lemon pepper and leave to one side.
Cut the tofu into slices then lightly brush with the sunflower oil then put into a preheated griddle pan. You’ll need to griddle until they’re charred on both sides, usually this’ll mean four minutes each side but judge for yourself based on your pan. Once it is cooked cut into into cubes. Serve your rice on a plate, then add the tofu and green beans then finally drizzle with the teriyaki sauce you made earlier. Voilà a filling and vegetarian delectable dinner that’ll still provide your daily nutrients.
If you think you have what it takes to serve the best to your customers, sign up to Mammalo today!