Category: Recipes - Millar Fit Post Covid Healthy Lifestyle Coach

Millar Fit Post Covid Healthy Lifestyle Coach

Vegan nacho bowl

8/19/2018

Ingredients
3 cups tortilla chips
½ cup diced red onions
½ cup diced red pepper
½ cup sliced washed black olives
½ cup washed kidney beans
1 sliced jalapeño pepper
1 crushed garlic
1 cup salsa sauce
½ cup dairy free cheese

Guacamole
1 avocado pureed
1 teaspoon lime juice
Pinch of sea salt and black pepper
1 teaspoon basil paste

Method of preparation
1- Using a microwave container or an oven dish add the tortilla, onions, red pepper, olives, kidney beans, jelapeno peppers, garlic, and cheese. Add to the oven or microwave and cook until the cheese has melted. If baking on a moderate heat

2- Once the cheese has melted add the mixture to a metal serving bowl with salsa on the side.

3- In a small dish add the avocado, lime juice, salt and pepper and basil paste and mix into a paste. Add that also to the metal serving bowl ready to eat.

Spicy stuffed vegan peppers

7/9/2018

Here is a quick and easy way to get some super antioxidants into your diet the vegan way.

Spicy stuffed vegan peppers

Ingredients

2 tablespoons olive oil
1 pkt Vegan mince
2 x bell peppers
¼ cup chopped mushrooms
½ cup basmati rice
½ cup quinoa
2 cups cold water
1 teaspoon green thai curry paste
2 cloves minced garlic
1 cup edemame beans
½ cup chopped cilantro
1 chopped chilli pepper
½ cup chopped basil
2x chopped green onion
1 cup tomato sauce

Glaze
1 tablespoon olive oil
1 tablespoon agave syrup

Method of cookery
Preheat oven at 350F
1- Using a small wok add the olive oil and turn up the heat.
2- Add the vegan mince,chopped mushrooms, thai curry paste, minced garlic,edemame beans, cilantro, chilli pepper, basil, and green onion and stirfry until golden.
3- Next add the basmati rice, quinoa and water then bring to the boil.
4- Once boiled turn down the heat low until mixture is light and fluffy.
5-Add the tomato sauce then stir some more.
6- Cut off the tops of the peppers and take out the insides.
7- Add the fluffy rice and quinoa mixture fully stuffing the peppers.
8- In a small bowl mix the oil and syrup glaze and lightly baste around the peppers.
9- Place the peppers in the oven and bake for 20 minutes gas mark 350F
Enjoy!

Rice cake, hummus peanut butter and banana

6/9/2018

Here is the perfect snack to have before or after a tough workout. This snack is full of good carbs, protein and fats great for energy and building muscles.

Ingredients
3 x rice-cakes
2 tablespoons hummus
2 tablespoons organic peanut butter
1/2 banana thinly sliced

Preparation

1- Spread the hummus and peanut butter on the rice-cakes then add the bananas ready to eat.

Portobello Mushroom burger

5/8/2018

Are you looking for exciting vegan ways to enjoy your bar b q or grilled burgers? then look no further than this simple recipe.

Ingredients
2 small burger buns or 4 slices toasted wholewheat
2 large Portobello mushrooms washed
½ teaspoon garlic powder
1 tablespoon olive oil
1 tablespoon agave syrup
2 large tomato slices
2 slices red onion
½ cup washed spinach
½ avocado sliced
2 tablespoons hummus
1 teaspoon English mustard

Method of cookery

1- Take the stems of the mushrooms and add the garlic powder, olive oil and agave syrup and place under the grill until they are sizzling but not burnt.

2- Place the buns in the toaster to toast.

2- Once the mushrooms are grilled add to the toasted burger buns then add a slice of tomato, red onion, spinach, avocado, English mustard and hummus to each bun and put the top bun on.

Enjoy!

Spicy tofu scram

4/13/2018

This recipe is a perfect alternative to scrambled eggs. It is great for vegans or meat eaters looking to try exciting vegan recipes.

Ingredients
1/2 block tofu crumbled
1 tablespoon nutritional yeast
1/2 teaspoon turmeric
1/2 teaspoon cumin
1/4 teaspoon paprika
pinch of sea salt and black pepper
1 cup spinach leaves
1/2 cup basil
2 chopped chillis (optional)
4 cloves crushed garlic
1/2 chopped avocado
3 green onions chopped
1 tablespoon olive oil

2 slices wholewheat toast
2 tablespoons hummus

Method of cookery
1- using a small frying pan add the oil and turn up the heat.

2- Add the garlic, green onions, chillis, basil, spinach, crumbled tofu, east, turmeric, cumin, paprika, salt and pepper, and lastly avocado and cook until golden.

3- In a toaster add the bread once toasted add the hummus and cut into big triangles.

4- Add all to a plate and enjoy!

Sweet and sour vegan bites with basmati/quinoa combo

1/31/2018

Ingredients

1 packet sweet and sour bites
1 cup washed spinach
1/2 red onion diced roughly
1/2 red pepper diced and washed
1 cup washed mushrooms
1 teaspoon crushed garlic
1 tablespoon olive oil
1 cup chopped pineapple
1/2 cup agave syrup
1/2 cup organic barbecue sauce

1/2 cup basmati rice
1/2 cup quinoa
2 cups cold water

Method of cookery
1-Turn on the oven at 350/180 and add the vegan bites.
2- Add the rice and quinoa to a saucepan with the water and bring to the boil. Once boiled turn down to simmer.
3- Using a wok add the olive oil, garlic, spinach, onion, red pepper, mushrooms, pineapple, syrup and barbecue sauce and cook.
4- Once the vegan bites have been baked you can add them to the sweet and sour mix in the wok.
5- Add the rice/quinoa and sweet and sour bites to a plate and enjoy!

Spicy tofu potato stew with basmati rice

12/5/2017

If you are vegan and looking for a high protein healthy tasty dish to add spice to your meals then this is the perfect dish for you. It is perfect for newby vegans getting used to tasty meatless dishes.

Ingredients

1 packet spicy tofu
1 potato peeled washed and diced
1 parsnip peeled washed and sliced
1 sweet potato peeled washed and diced
1 cup fresh chopped washed coriander
1 tablespoon crushed garlic
1 tablespoon crushed ginger
1 peeled washed sliced carrot
1 cup washed chopped broccoli
1 cup washed sliced mushrooms
1 teaspoon Miso paste
1 cup tomato sauce
1/2 teaspoon turmeric
1 cup washed kidney beans
1/4 cup red lentils
4 chopped red chilies optional
1 teaspoon green Thai paste
1 tablespoon olive oil
2 cups cold water

1 cup basmati rice
2 cups cold water

Method of cooking

1- In a small saucepan add the water and the rice and bring to the boil. Once boiled turn down on the lowest setting to simmer until light and fluffy.

2- Using a large wok add the olive oil and turn up the heat.

3- Add the tofu, potatoes, parsnips, sweet potato, coriander, garlic, ginger, carrots, broccoli, mushrooms, turmeric, kidney beans, lentils, chillies, and thai paste and stir-fry until ingredients soften.

4- Stir in the miso, tomato sauce and 2 cups of water and bring to boil then turn down slightly to simmer until potatoes and other root vegetables soften.

5- Dish up the stew with rice and enjoy!

Spicy tempeh mushroom cheeseburgers

11/30/2017

Ingredients
3 tablespoons olive oil
1 small block of tempeh sliced
1 cup sliced washed mushrooms
1/2 red onion chopped
1 teaspoon crushed garlic
1 teaspoon green thai curry paste
1 cup quinoa
2 cups cold water
2 cups washed canned chickpeas
1 tablespoon hummus
1 teaspoon turmeric
1 teaspoon chilli paste
1 teaspoon liquid smoke
2 burger buns
1/2 cup shredded dairy free cheese
1 cup of spinach
4 slices of pickles
1 tablespoon mango chutney
1 teaspoon of English mustard

Method of cookery
1- In a small saucepan add the quinoa and the water and bring to the boil before turning it down to simmer.
2- Add the olive oil, tempeh, mushrooms, red onion, garlic, Thai curry paste, hummus, turmeric, chili paste, and liquid smoke to a wok and stir fry until golden brown.
3- Mix the quinoa with the stir-fry then add the mixture to a food processor with the chick peas and blend into a paste.
4- Remove from the processor into a container and cool in the fridge until the mixture has thickened.
5- Form the mixture into pates and place under the grill until golden brown. Flip the burger over once one side is done and add the dairy free cheese until grilled.
6- Toast the buns and add the spinach, pickles, chutney and mustard. Place the pates on the buns and enjoy!

Grilled vegan toast snack

10/21/2017

Here is the perfect quick snack for vegans on the go. It is perfect for the busy lifestyle or a quick snack post workout

Ingredients
3 buns sliced lengthways into 6
1/2 cup vegan cheese
1 cup washed spinach
3 slices tomatos
2 slices red onion pulled apart
1 teaspoon hot sauce

Method of cookery
1- Add the spinach to 3 slices of bun and place the cheese on top
2- Place the tomatoes and onions on the other 3 slices of bread and add hot sauce.
3- Add the buns on a grilling tray and grill until golden.

Enjoy!

super cleansing salad for vegans

9/30/2017

As a vegan it can be challenging eating the right foods as well as staying healthy and strong. At the beginning we try to look for tasty meat alternatives like tofu. As healthy as it sounds tofu is processed and excessive amounts can do more have to the digestive system. Eating more plant based natural proteins is the way to go. Cleansing our body regularly is also important. Here is a super healthy salad you should try on a weekly basis. Each ingredient have super healthy benefits. If you don't take my word for it all you have to do is google the health benefits of the following ingredients and you can find out for yourself.

Enjoy!

Ingredients
1/2 cup shredded carrots
1/2 cup washed beansprouts
2 radishes washed and sliced
1/4 cup washed mint
1/4 cup washed basil
1 avocado peeled and sliced
3 green onions washed and chopped
1/4 English cucumber washed and sliced

optional
dressing
1 tablespoon organic peanut butter
1 tablespoon olive oil
1/4 teaspoon crushed garlic
1 tablespoon agave syrup
1 tablespoon balsamic vinegar
pinch of salt and pepper

Preparation
1- Arrange all the above ingredients on a plate
2- Add the dressing ingredients to a small bowl and mix thoroughly and pour over the salad for taste.
Enjoy!