Spicy Roasted Chickpeas

Roasted Spiced Chickpeas are so simple to make and full of taste. They make an excellent snack.

Chickpeas is superfood, as well as being an excellent source of plant-based protein and high in fiber. Chikpeas are filling and very beneficial for digestion and gut health.

A cooked cup of chickpeas contains 12.5 grams of fiber and 14.5 grams of protein. With only 268 calories.

Ingredients

Serves 1

1 Chickpea can, drained and rinsed.

1 tablespoon olive oil

1 teaspoon ground cumin

1 teaspoon turmeric powder

1 teaspoon chilli powder

1 teaspoon salt

1 teaspoon coriander powder

Method

Preheat the oven to 400°F (200°C).

Drain, rinse and dry the chickpeas.

More drier the chickpeas are the more crunchier they will become once cooked.

Spread the chickpeas out on a parchment paper-lined baking sheet.

Add olive oil, cumin, turmeric, chilli powder, coriander powder and salt to the chickpeas and toss well till coated evenly.

Roast the chickpeas for 20-25 minutes for oruntil browned.

Let then to cool for 5 minutes and serve.

Vitamin B12

Lets’s talk about Vitamin B12

What does the B12 vitamin do?

Vitamin B12 is a water-soluble vitamin, also known as cobalamin. t is needed to form red blood cells and DNA. It also is a key player in the function and development of brain and nerve cells. Vit B12 binds to the protein in the foods consumed. In the stomach, hydrochloric acid and enzymes unbind vitamin B12 into its free form.

Symptoms of vit B12 deficiency

👉 Pale yellow tinge to your skin.

👉 A sore and red tongue.

👉 Mouth ulcers.

👉 Pins and needles

👉 changes walking & moving

👉 Disturb vision.

👉 irritability & depression

👉 neurological symptoms

👉 Feeling very tired or weak.

👉Experiencing nausea & vomiting.

Following a vegan diet, can cause a higher chance of a vitamin B12 deficiency in people. Reliable vegan sources are foods that are fortified with B12

Here is a list of vegan sources that are high in vitamin B12.

👇🏻 👇🏻 👇🏻 👇🏻 👇🏻

Nutritional Yeast
Fortified Plant-Based Milk
Fortified Breakfast Cereal
White butyon mushrooms
Fortified Rice
Supplements
Tempeh.
Chlorella.
Nori Seaweed.

Chia pudding Bowl.

Chia pudding blowl is a dense and filling breakfast. Chia seeds is a super food. They are high in fibre, antioxidants,, protien and omega3 fatty acids.

Ingredients

200ml plant base milk

2 tbsp Chia seeds

1 tsp vanilla extract

1 tsp maple syrup

A dash of cinnamon

Method

Toppings

Blueberries

Kiwi

Seeds

Method

Place all the ingredients into a mason jar, close it tightly and shake it.

Place thr jar in the refrigerator overnight.

Next day, emptty the puddibg into a bowl and stir well as the chia seeds will expand.

Add toppings of your choice and enjoy.

Blueberry & Oat Breakfast smoothie

This is a delicious low fat high protein smoothie, making it an ideal healthy breakfast idea. It is so simple to make and filling to keep you going till lunch time.

Ingredients

100g blueberries

40g oats

1 tbsp chia seeds

200ml plant base milk

100g yogurt

Method

Start with placing all the ingredients into a blender.

Now blitz till smooth, pour the smoothie into a glass and enjoy.

Yoghurt Bark

Frozen yogurt bark with fruit toppings is the perfect healthy protien snack. This recipe is so simple to make.

Ingredients

500g greek yogurt

3 tbsp honey

5 fresh blueberries

5 fresh strawberries

5 fresh Raspberries

Method

Start by mixing the yogurt and honey together.

Now line the baking tray with foil and pour in the yogurt mixture. Spread the mixture, depending on how thick or thin you want the bark to be.

Now sprinkle the strawberries, raspberries and blueberries in the mixture and place the freezer for 3 hours or till completely frozen.

Now remove from the fridge and break the bark into pieces.

Store the bark in the freezer.

Healthy Berry Jam

Strawberries and raspberries are high in:
Antioxidants nutrients
Fibre
Helps with weight loss
High in folate
High in micronutrients
Lowers Cholesterol

Ingredients

2 cups of strawberries

3 cups of raspberries

4 tbs chia seeds

1 lemon

2 tbs of maple syrup

Method

Start by adding all the ingredients in a large pan.

Cook the over a low to medium heat for around 10-12 mins.

Once cooked remove from heat.

If there are any big chunks, use a fork to mash them down.

Pour the jam into a jar and let it cool down.

Once cooled, close the jar and place it in the fridge..

Healthy Green Juice

Ingredients

Half cup orange juice

Half lemon juiced

Half cup celery juice

Half lime juiced

Handful of spinich

2 chopped kiwis

1 tsp ground ginger

1 tsp chia seeds

Pinch of salt

1 tsp honey

Method

Place all the juiced and chopped up ingredients into a blender and blitz till it’s turnd into liquid.

Pour into a glass and serve.

Protein Vegan Balls

My vegan protein ball recipe is a healthier and tastier alternative and much cheaper the supermarket brands.

It’s quick and easy to make with using only a few ingredients.

Almonds are an excellent source of plant protein and packed with antioxidants. They are low in fat, carbs and calories, whilst high in fibre.

Desiccated coconut is an excellent source of healthy fat, it contains no cholesterol and is poacked with selenium, fiber, copper and manganese.

Ingredients

100g fresh unstoned dates

• 140g soaked almond nuts

2 tsp Vanilla Extract

1 pinch Sea Salt

50g Dessicated Coconut

Method

In a blender blitz all the ingredients together to a smooth consistency.

Place the mixture into a bowl and allow to cool for 4-6 hours.

Now roll the mixture in your hads and form small balls.

Roll the balls into dessicated Coconut and leave to chill for 2 hours before eating.

Vegetable Lasagna

Ingredients

• 1 green bell pepper

• 1 Red bell pepper

• 1 large onion

• 1 courgette

• 1 aubergine

• 1 tbs olive oil,

• Pinch of Salt and pepper

• 300 – 400g lasagne sheets

• 150g mozzarella

Tomato sauce ingredients

• 2-3 tbsp olive oil

• 4 cans chopped tomatoes

• Hadful of basil leavez

• 1 onion finely chopped

• 2 garlic cloves, crushed

white sauce ingredients

• 70g plain flour

• 700ml milk

• 70g butter

Method

Start by Preheating the oven to 200C/180C fan/gas 6.

Chop up all the veggies and add to a lightly oiled baking tray. Coat the veggies with olive oil, season with salt and pepper and place in the tray. Roast the veggies for 30mins until they turn lightly browned.

Remove from over and leave Leave on rack cool down.

How to make tomato sauce.

In a large pan heat the olive oil and add in onions and garlic.

Cook them for 5 mins over a slow heat until softened.

Turning the heat to medium, pour in the chopped tomatoes and bring to boil and then let it simmer for anout 25 mins.

Now add in the basil leaves, take of heat and leave to cool down. Once the mixture is cooled, pour into the processor and blitz till smooth.

How to make the white sauce.

In a medium saucepan, melt the butter, the. Add and stir in the plain flour. Let this cook for 2-4 mins and then whisking in the milk and bring to boil, while stirring all the way through. Lower the heat and cook till the sauce starts to thicken up.

Preparing the Lasagna

The oven should be preheated at 180C/160C fan/gas 4.

Oil the ovenproof lasagna dish lightly.

Add a layer of the cooked vegetables to the dish, then pour over a layer of the tomato sauce. Followed by covering with a layer of lasagne sheets and drizzling a small layer of the white sauce.

Repeat this process until you have three/ four layers of pasta.

Lastly scattering mozzarella cheese over the lasagna till fully covered

Place the the lasagna dish inside the preheated over and bake for 45 minutes, till golden brown.

Moong Dal Waffles

My moong Dal waffles are a healthy, low fat protein packed snack. They are quick and easy to make. They are best enjoyed both warm and cold.

Ingridents

1 cup Moong Dal soaked in water for 4 hours.

1 cup diced green pepper.

1 cup sweetcorn.

1 cup chopped cilantro.

2 tsp turmeric powder.

1 inch ginger.

2 tsp asafetida powder.

1 tsp red chili powder.

Salt as needed.

1 tablespoon oil.

Ingridents

1 cup Moong Dal soaked in water for 4 hours.

1 cup diced green pepper.

1 cup sweetcorn.

1 cup chopped cilantro.

2 tsp turmeric powder.

1 inch ginger.

2 tsp asafetida powder.

1 tsp red chili powder.

Salt as needed.

1 tablespoon oil.