'M' FOOD IDEAS

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Ingredients

1/2 scoop PranaON Coconut Milk primal protein

1/2 cup Oats

1/2 cup plain Jalna Yoghurt

1/2 cup Raspberries

1/2 cup Blueberries

1/2 cup Strawberries

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Ingredients

STIR-FRY

  • 375g extra-firm tofu 

  • 1 Tbsp toasted sesame oil

  • 1 small head cauliflower

  • 2 cloves garlic (minced)

  • 2 cup spinach

  • 2 cup zucchini

  • 2 cup broad beans

SAUCE

  • 1 1/2 Tbsp toasted sesame oil

  • 1/4 cup low sodium soy sauce

  • 1/2 tsp chili garlic sauce

  • 2 1/2 Tbsp peanut butter or almond butter (natural, salted)

Breakfast Pot with Oats, Yoghurt & Mixed Berry Compote

Method

1. Mix 1/2 cup of Oats with 3/4 cup of water in a bowl. Place bowl in the microwave and heat for 3 minutes on HIGH. Take bowl out of microwave and stir for 20 seconds.

2. Place 1/2 cup plain Jalna Yoghurt and 1/2 scoop of PranaON Coconut Milk power plant protein together in a bowl and mix for 30 seconds

3. Place 1/2 cup Blueberries, 1/2 cup Strawberries & 1/2 cup Raspberries in a blender or Thermomix. Blend for approx. 45 seconds - 1 minute until berries have softened. 

4. Place the oats in a jar. Then place the yogurt & protein mix on top of the oats. Finish with pouring the mixed berry compote on top of the oats and yoghurt. Place Lid on jar.

5. Refrigerate overnight and enjoy!

Crispy Baked Peanut Tofu & Cauliflower Rice Stir-Fry

Method

  1. Roll tofu in an absorbent towel several times and then place something heavy on top to press. I use a pot on top of a cutting board and sometimes add something to the pot to add more weight. Do this for 15 minutes.

  2. Near the end of draining, preheat oven to 180 C and cube tofu. Place on a lined baking sheet and arrange in a single layer. Bake for 25 minutes to dry/firm the tofu. Once baked, remove from oven and let cool.

  3. Prepare sauce by whisking together ingredients until combined. Taste and adjust flavour as needed.

  4. Add cooled tofu to the sauce and stir to coat. Let marinate for at least 15 minutes to saturate the tofu and infuse the flavour.

  5. In the meantime, shred your cauliflower into rice by using a large grater or food processor. You don’t want it too fine, just somewhat close to the texture of rice. Set aside. Mince garlic if you haven’t already done so, and prepare any veggies you want to add to the dish.

  6. Heat a large skillet over medium to medium-high heat (6 out of 10), and when adding any veggies to your dish, cook them now in a bit of sesame oil and a dash of soy sauce. Remove from pan and set aside and cover to keep warm.

  7. Put tofu into the preheated pan. Cook, stirring frequently for a few minutes until browned. It will stick to the pan a bit, so don't worry. Remove from pan and set aside and cover to keep warm.

  8. Rinse your pan under very hot water and scrape away any residue. Place back on oven.

  9. Add a drizzle of sesame oil to the pan, then add garlic and cauliflower rice and stir. Put cover on to steam the “rice.” Cook for about 5-8 minutes until slightly browned and tender, stirring occasionally.

  10. Place cauliflower rice and top with veggies and tofu.

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Ingredients

STIR-FRY

  • 600g organic chicken thigh fillet 

  • 1 Tbsp toasted sesame oil

  • 1 small head cauliflower

  • 2 cloves garlic (minced)

  • 2 cup spinach

  • 2 cup zucchini

  • 2 cup broad beans

SAUCE

  • 1 1/2 Tbsp toasted sesame oil

  • 1/4 cup low sodium soy sauce

  • 1/2 tsp chili garlic sauce

  • 2 1/2 Tbsp peanut butter or almond butter (natural, salted)

Crispy Baked Peanut Chicken & Cauliflower Rice Stir-Fry

Method

  1. Cut Chicken Thigh into pieces.

  2. Preheat oven to 180 C . Place the chicken thigh on a lined baking sheet and arrange in a single layer. Bake for 15-20 minutes to chicken is tender. Once baked, remove from oven and let cool.

  3. Prepare sauce by whisking together ingredients until combined. Taste and adjust flavour as needed.

  4. Add cooled chicken to the sauce and stir to coat. Let marinate for at least 15 minutes to infuse the flavour.

  5. In the meantime, shred your cauliflower into rice by using a large grater or food processor. You don’t want it too fine, just somewhat close to the texture of rice. Set aside. Mince garlic if you haven’t already done so, and prepare any veggies you want to add to the dish.

  6. Heat a large skillet over medium to medium-high heat (6 out of 10), and when adding any veggies to your dish, cook them now in a bit of sesame oil and a dash of soy sauce. Remove from pan and set aside and cover to keep warm.

  7. Put chicken thigh into the preheated pan. Cook, stirring frequently for a few minutes until browned. It will stick to the pan a bit, so don't worry. Remove from pan and set aside and cover to keep warm.

  8. Rinse your pan under very hot water and scrape away any residue. Place back on oven.

  9. Add a drizzle of sesame oil to the pan, then add garlic and cauliflower rice and stir. Put cover on to steam the “rice.” Cook for about 5-8 minutes until slightly browned and tender, stirring occasionally.

  10. Place cauliflower rice and top with veggies and chicken.