- 2 figs, halved
- 1 banana
- 30g cashew nuts
- 1 tbsp honey or maple syrup (optional)
- Basic porridge recipe
- Refer to ‘Porridge Basics’ for base.
- Top with figs, cashews, banana and honey.
With skimmed milk:
With unsweetened soya milk:
Providing 2 of your 5 a day, this vegan recipe is high in protein and SUPER DELICIOUS.
- 240g plain tofu, cut into 2cm chunks
- 450g sweet potato
- 25g plain cashew nuts
- 150g broccoli
- 2 onions
- 1 clove garlic, minced
- 1/2 tsp mushed ginger
- 150g fat free plain yoghurt (or alternative)
- 1 tsp turmeric
- 1 tsp cumin
- 1 tsp mild chilli powder
- 2 tsp olive oil
- 400ml of boiling water
- Partially dry the tofu chunks by putting in kitchen roll and placing a heavy object (like a frying pan) on the top. Meanwhile, heat 1 tsp of olive oil in a pan.
- When the oil is hot, add the tofu and cook for 5-10minutes or until the tofu is browned on the outside. Set aside.
- Heat the remaining oil in a pan and cook the onions until soft (for around 5 minutes) on a medium heat.
- Add the garlic, ginger, turmeric, cumin and chilli powder and cook for a furthur 2-3 minutes.
- Add the water and sweet potato and bring to the boil.
- Reduce to a simmer and cover for 10-15 minutes.
- Add the broccoli and cook for a further 5 minutes until tender.
- Take off the heat and stir through the yoghurt and chopped cashew nuts.
- Season and serve.
Tofu – Providing nearly 20g of protein per portion, these soya bean based chunks of goodness are also high in phosphorous for growth and repair of tissues, and are much lower in salt and fat than most meat-based alternatives.
Cashew nuts – Nuts are an AMAZING source of unsaturated fats (the healthier ones) and also provide protein and minerals like zinc for enzyme and immune function, and selenium which makes antioxidants.
Sweet potato – one of your 5-a-day, and a useful source for many vitamins and minerals including: retinol needed for vision, growth, immune function and is a key antioxidant; thiamin for energy production; and vitamin C for protein and neurotransmitter synthesis, detoxification and acts as an antioxidant.
Yoghurt – low in fat, and plain so not containing any added sugar, this food not only makes the dip taste AMAZING but also contributes towards your protein and calcium requirements. Calcium is essential for bone growth and maintenance.