Looking for meal inspiration? Try these easy, low sugar & high protein recipes you'll want to eat all week long!
Made Monday is here to nourish and fuel your body but also get you excited about eating healthy again.
Oatmeal Pancakes
Serves: 1
Ingredients:
½ cup Made Monday Signature Vanilla Crème or Chocolate Therapy Overnight Oats (50g)
¼ cup plain flour (30g)
1 egg
⅓ cup milk of choice (80-100ml)
½ tsp baking powder
½ tsp vanilla extract
Toppings of choice
2 tbsp yoghurt
½ tbsp nut butter or crushed nuts
1/2 cup fresh or frozen berries
1 small banana, sliced
Method:
- Add all the ingredients to a bowl and whisk until well combined.
- Heat a lightly greased fry pan and add 2-3 tbs of batter at a time.
- Cook for 2 minutes over medium heat. When bubbles form, flip and cook for another 1-2 minutes or until golden.
- Serve with yoghurt, fresh fruit, maple syrup or toppings of choice.
Sweet Potato Tuna Patties
Serves: 4
Ingredients:
1 large sweet potato, peeled (500g)
2 x 185g can tuna in springwater (or 1 x 425g can)
1 egg
1/2 cup onion, diced
1/2 cup fresh parsley or coriander, chopped
1 tbsp Dijon mustard
1 cup breadcrumbs (120g)
1/2 tsp each garlic & onion powder
2-3 tbsp olive oil, for frying
Method:
- Cut the sweet potato into chunks then place in a microwave dish with water. Cover and microwave on high for 4-5 minutes until tender (steam/ boil on the stove works too).
- Drain the sweet potato and place in a large bowl. Mash the sweet potato with a fork then set aside to cool slightly.
- Drain the tuna and add to the bowl along with the remaining ingredients. Season with salt, pepper and chilli powder to taste.
- Mix until well combined then shape the mixture into 12 patties (approx 1.5cm thick).
- Heat the olive oil in a fry pan and cook the patties in batches until golden and heated through. Serve with salad, lemon juice, mayo or sauce of choice.
Notes: To make them gluten free replace the breadcrumbs with almond meal.
Easy Pana Cotta
Serves: 2
Ingredients:
1 sachet lite jelly (any flavour)
1 1/2 cups yoghurt (350g)
Method:
- Add jelly sachet to a large mixing bowl with 1 cup boiling water and whisk until dissolved.
- Allow the mixture cool for a few minutes, then add the yoghurt and whisk again until smooth.
- Divide the mixture between 2-3 glasses and refrigerate for a minimum of 2 hours to set.
- Optional to serve with fresh fruit, whipped cream and crushed biscuit.
Additional Snack
1 almond milk latte & 1-2 cups air-popped popcorn or fresh fruit
Gigi Hadid Inspired Creamy Pasta
Serves: 4
Ingredients:
350g dried protein pasta
1 tbs butter
1/2 onion, diced
3 cloves garlic, minced
3 tbs tomato paste
1 cup light cooking cream
1 tsp paprika
1/2 tsp chilli flakes
1/3 cup reserved pasta water
30g mozzarella, grated
20g parmesan, grated
300g chicken tenderloins, optional
Method:
- Cook pasta per packet directions. Drain (reserving 1/2 cup of pasta water) and set aside.
- Season the chicken with salt and pepper and add to a large pan over medium-high heat. Cook for 5 minutes until cooked through. Remove the chicken from the pan and set aside.
- Melt the butter in the pan, then add the onion and garlic, sauté for 2 minutes.
- Add the tomato paste, cook for 1-2 minutes until fragrant. Add the cream, cheeses and paprika, mix until smooth and creamy.
- Add reserved pasta water, stir to combine, then mix in the cooked pasta. Season with salt and pepper to taste.
- Transfer to serving bowls and garnish with fresh parsley and parmesan cheese.
Note: Individual portions will vary