During the Coronavirus outbreak, shops are becoming increasingly short on food supplies, meaning our cupboards may start to look a little bare in the coming weeks. To ensure you don’t find yourself eating bland beans on toast day after day, we’ve compiled a list of recipes that are not only easy to follow, but require minimal ingredients, whilst still being full of flavour and nutrition.
All recipes are based around foods that are already likely to be in your cupboards at home, hopefully saving you unnecessary trips to the shops to buy any of the ingredients.
Each recipe can also be adapted by mixing in different protein sources, fruits, vegetables or protein powders to ensure you can make an option that suits what you have available in your home and meets your dietary needs.
All recipes make 1 serving. Adjust as needed.
Overnight Protein Oats
Start the day the right way with this protein packed recipe that will provide you with long lasting energy, with its healthy fats and slow releasing carbs.
1 banana, chopped 100g oats
75g yogurt handful of nuts
250ml Almond Milk handful of fresh or frozen fruit
1 scoop protein powder
Place the banana, yogurt, almond milk and protein powder into a blender and blitz until smooth. Pour the mixture into your serving bowl and stir in the oats. Cover and refrigerate overnight. When serving, top with your choice of nuts and fruit.
Farmhouse Tofu Rice
An ideal recipe to utilise all the kitchen cupboard staples and can be prepared and cooked in less than 15 minutes. High in protein and bursting with micronutrients, this is one that can be easily adapted and enjoyed again and again.
½ mug of rice ½ carrot, diced
½ vegetable stock cube handful of nuts (personal preference)
handful of Kale, chopped Olive oil
½ red onion, diced Salt & Pepper
100g Firm Tofu
Place rice and stock cube in a pan along with 1 mug of water and boil with the lid on, until all water is absorbed.
Meanwhile, fry the onion in a splash of oil until soft, then add in the tofu, carrot, nuts and season with salt – fry for a further few minutes.
Next add the kale, pepper and another splash of oil. Once Kale has gone crispy around the edges, stir the mixture into the cooked rice and serve.
Homemade Spicy Tomato Pasta
Quick and simple, whilst still providing all the flavours you would expect from a store bought pasta sauce. If you want to give the pasta a miss for a night, then the sauce can also be used as a base for chilli’s, soups or enchiladas.
1 tin chopped tomatoes Small handful of black olives
1 serving of pasta Olive Oil
2 garlic gloves 1 tsp. dried chilli flakes
½ red onion, diced Salt & Pepper
Fry the garlic, onion and chilli flakes in the oil over a medium heat until garlic starts to brown. Add in the tomatoes, olives and season with salt and pepper. Simmer for about 10 minutes.
Meanwhile, bring a pan of salted water to the boil and cook pasta as instructed on packaging.
Once Pasta is cooked transfer it directly into the sauce and mix together and serve with your choice of protein.
Black Bean Burrito
A versatile meal that’s easy to make, packed with nutrition and can be enjoyed by the whole family. Another one that can be mixed and matched to keep your meals interesting.
1 large tortilla wrap 1 baby gem lettuce, shredded
½ tin black beans ½ yellow pepper, diced
1 small onion, chopped ½ Avocado
½ mug rice Salt & Pepper
Place rice in a pan along with 1 mug of water and boil with the lid on, until all water is absorbed.
Meanwhile, prep all your vegetables, mash the avocado and lightly mash the black beans and season to taste.
Spread avocado onto the wrap, and top with rice. Next add your beans and vegetables. Wrap up your tortilla tightly and enjoy.
Black beans can be substituted for kidney beans, pinto beans, chickpeas or any other protein source.
Blueberry and Banana Wonder Shake
Great for when you’re on the go or need a quick snack to keep you going between meals.
75g oats 1 scoop of Vegan Wondershake
Large handful of blueberries handful of nuts or seeds
Handful of ice cubes 250ml oat milk
1 banana handful of spinach
Place all ingredients into a blender and blitz until smooth and creamy.