Schnitzel-style tofu patties
Nutritional values per serving (3 patties): 361 calories | 24g carbohydrates | 21g protein | 19g fat | serves 15-20
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Ingredients for 3 patties:
- 1 package of tofu
- 1/3 cup of oats
- 1/4 cup of tahini
- 1/2 teaspoon of salt
- 1/2 teaspoon of cumin
- 1/4 teaspoon of black pepper
- 1/2 teaspoon of garlic powder
- A dash of olive oil
- 1/2 cup of whole wheat bread crumbs
Instructions:
- Place all ingredients, excluding the bread crumbs, in a food processor and process until the mixture is nearly uniform.
- Form the mixture into small patties, coat them in the bread crumbs, and place them on a baking tray lined with baking paper, then spray with olive oil.
- Bake in a preheated oven at 200 degrees Celsius (about 392 degrees Fahrenheit) for 20-25 minutes, or until the bread crumbs turn golden.
Cauliflower Alfredo Spaghetti
Nutritional values per serving: 457 calories | 64g carbohydrates | 16.5g protein | 14g fat | serves 6
Ingredients for 6 servings:
- 1 package of spaghetti
For the sauce:
- 1 large head of cauliflower, separated into florets
- 4 tablespoons of olive oil
- 50g Parmesan cheese
- 1/2 cup of milk or almond milk
- 2 packs of thinly sliced mushrooms
- 3 crushed garlic cloves
- 1 teaspoon of salt
- 1/2 teaspoon of coarsely ground black pepper (or less)
- Zest from one lemon
Instructions:
- Cook the spaghetti according to the package instructions, drain and set aside about half a cup of the cooking water.
- Boil water in a large pot and cook the cauliflower for about 35 minutes until softened.
- Transfer the cauliflower to a blender or a bowl (if using an immersion blender) and start to grind.
- Add 2 tablespoons of olive oil, the grated Parmesan, and milk to the bowl and blend until completely smooth. If needed, add an additional 1/2 cup of the pasta cooking water or more milk (the texture should be completely smooth).
- Heat the remaining 2 tablespoons of olive oil in a large pan and sauté the mushrooms until slightly charred. Add the garlic and sauté for another 2 minutes, stirring occasionally.
- Add the cauliflower sauce, salt, and pepper to the pan and cook for another minute. Taste and adjust seasoning.
- Add the spaghetti and lemon zest to the pan, cook together for 2 minutes, and serve.
Israeli couscous in tomato and lentil sauce
Nutritional values per serving: 358 calories | 45.5g carbohydrates | 12g protein | 11.5g fat | serves 6
Ingredients for 6 servings:
- 1/2 cup of red lentils
- 2 tablespoons of olive oil
- 1 chopped onion
- 2 cups of whole wheat couscous
- 3 cups of boiling water
- 200g high-quality tomato paste
- 1/2 teaspoon of salt
- 1 tablespoon of sweet paprika
Instructions:
- Soak the lentils in boiling water for half an hour.
- Heat the olive oil in a pot and sauté the onion until golden.
- Add the couscous to the pot and sauté for another 2 minutes.
- Add all the remaining ingredients to the pot, including the lentils (drained from the soaking water), and bring to a boil. Reduce the heat, cover, and cook on low heat for 10 minutes.
Homemade fruit ice cream in three flavors | serves 3
Instructions:
- Place all the ingredients in a food processor and grind until smooth. Serve immediately.
Chocolate ice cream
Nutritional values per serving: 159 calories | 34.5g carbohydrates | 2.5g protein | 2g fat
Ingredients for 3 servings: 2 frozen bananas + 2 Medjool dates + 1 heaping tablespoon of cocoa
Halva (tahini) ice cream
Nutritional values per serving: 304 calories | 32g carbohydrates | 7.5g protein | 16.5g fat
Ingredients for 3 servings: 2 frozen bananas + 2 Medjool dates + 1/3 cup tahini
Strawberry-banana ice cream
Nutritional values per serving: 135 calories | 32g carbohydrates | 1.5g protein | 0.5g fat
Ingredients for 3 servings: 2 frozen bananas + 2 Medjool dates + 1 cup frozen strawberries
Beet pancakes
Nutritional values per serving (4 serves): 244 calories | 44.5g carbohydrates | 10g protein | 4g fat | Makes 10-15 serves
Ingredients for 4 serves:
- 1 cup of cooked beet cubes
- 1/2 cup of milk or plant-based milk (soy, almond, etc.)
- 1 cup of whole wheat flour
- 1 teaspoon of baking powder
- 1 egg
- 2 tablespoons of natural maple syrup
Instructions:
- Grind all the ingredients until smooth. If the texture is too thick, you can add an additional 1/4 cup of milk or water if needed.
- Pour from the mixture into a pancake pan or non-stick pan using a ladle, and fry until bubbles appear. Flip for a few more seconds and serve.