Stewed Pear and Apple Congee with Ginger and Cinnamon

 

TCM inspired stewed pear and apple congee with ginger and cinnamon 

Talk about cozy!

In TCM, warming breakfasts support and gently wake up digestion, nourish our system, improve absorption, hydrate, and align with our body clock.

Congee is a traditional rice poridge made with broth or water until grains are completely broken down. It’s the definition of comfort food. Perfect to prep in large batch!

In TCM, pears generate fluid and moisten dry lungs (autumn is lung season).

You have to try this!

Ingredients:
Pears: I like to use a mix of Asian, barlet, or red Anjou. Whatever is in season where I am.
Apples
Cinnamon
Pure maple syrup or honey
Fresh ginger
Organic basmati rice
Water
Optional additions/variations: nutmeg, other warming spices like cardamom, plums, or goji berries.

Directions:
- clean and rinse your pears and apples.

- rinse rice thoroughly and cook (I like to use rice that has already been refrigerated as leftovers). Use a 1:8 ratio of water and simmer on low. You want the water to break down the rice so it almost becomes pudding-like. This can take anywhere from 1-2 hours, but you’ll know when it’s done!

- chop up all apples and pears (skin on), add cinnamon, maple syrup, water (about 1/2 cup), and ginger. Let cook down and stew (about 20 minutes on medium-high heat). I like to let it cook all the way down and almost caramelize, but leaving water and mixing the broth is actually AMAZING and highly encouraged!

It’s pretty straightforward and actually super easy. So cozy, and so fall 🍂🤎

TheGardenGaiaa

Instagram

Roasted Vegetable & Chickpea Bowl

 

Crispy roasted chickpeas, caramelized sweet potatoes, broccoli, and zucchini topped with a creamy garlic tahini sauce. A colorful, hearty, and delicious meal! 

• 1 1/2 cups cooked chickpeas
• 2 sweet potatoes, cubed
• 2 cups broccoli florets
• 1 zucchini, sliced
• 2 Tbsp olive oil
• 1 tsp garlic powder
• 1 tsp paprika
• ½ tsp oregano
• Salt to taste
• Fresh parsley

🥄 CREAMY TAHINI SAUCE

• ¼ cup tahini
• 1 Tbsp lemon juice
• 1 garlic clove, minced
• 2–3 Tbsp water
• Salt



1️⃣ Preheat oven to 425°F (220°C).

2️⃣ Toss chickpeas, sweet potatoes, broccoli, and zucchini with olive oil and seasonings.

3️⃣ Spread on a baking sheet and roast for 25–30 minutes, until golden and crispy.

4️⃣ Whisk tahini, lemon juice, garlic, water, salt, and pepper until creamy.

5️⃣ Add roasted vegetables and chickpeas to a bowl.

6️⃣ Drizzle with creamy tahini sauce and garnish with parsley!

quickmediterranean.recipes

quickmediterranean.recipes

Chicken Tzatziki Bowl - to try

 

Chicken Tzatziki Bowl — 50g protein, 345 calories, two minutes prep time!

Full Recipe (1 serving)
* Cucumber — 1 medium, finely sliced
* Red onion — ½ small, diced
* Low fat Greek yogurt — 160g
* Garlic — to taste, minced or fresh
* Lemon juice — ½ squeeze
* Olive oil — 6ml
* Salt — to taste
* Cooked chicken breast — 150g
* Lemon zest — optional

Add 100g chickpeas for extra fibre.

Combine yogurt, garlic, lemon juice, olive oil and seasoning to make the tzatziki. Mix in cucumber and red onion. Add chicken and toss everything together.

First Take Hadrian

Instagram

One-Pot High-Protein Chicken Biryani

 

One-Pot High-Protein Chicken Biryani — One pan. Minimal washing up. Elite macros. Elite taste. Took me no time to prep. Perfect family dinner or easy meal prep. Highly recommend! What a nice mix up to boring chicken and rice.

Full Recipe (Approx. 4 servings)
* Chicken breast, diced — 600g (approx. 21.2 oz / 1.3 lbs)
* Basmati rice (uncooked) — 200g (approx. 7 oz / 1 cup)
* Onion, thinly sliced — 1 onion (approx. 150g / 5.3 oz)
* Red pepper, diced — 1 pepper (approx. 100g / 3.5 oz / 3/4 cup)
* 0% fat Greek yoghurt — 150g (approx. 5.3 oz / 2/3 cup)
* Peas (frozen is fine) — 100g (approx. 3.5 oz / 2/3 cup)
* Light coconut milk — 100ml (approx. 3.4 fl oz / 2/5 cup)
* Boiling water or chicken stock — 300ml (approx. 10.1 fl oz / 1.25 cups)
* Olive oil (or spray) — 1 tbsp (approx. 15ml)
* Garam masala — 1 tsp
* Ground cumin — 1 tsp
* Paprika — 1 tsp
* Turmeric — 1/2 tsp
* Chilli powder (optional) — 1/2 tsp
* Salt & pepper — to taste

Method:
1. Combine ingredients into an oven-safe dish or pot.
2. Cook for 60 minutes at 180°C.
3. Once done, fluff the rice with a fork and taste for seasoning.
4. Add chopped coriander or a squeeze of lemon to finish.

Macros & Fibre (per serving)
* Calories: 540 cals
* Protein: 48g
* Carbs: 45g
* Fat: 15g
* Fibre: 5g

Verdict
9/10 — One pan means minimal washing up, and the prep takes virtually no time at all. With elite macros and elite taste, it serves as the ultimate family dinner or easy meal prep option. A brilliant way to switch things up from boring chicken and rice. Highly recommended!

Full credit to @gymtrav for the original — go show them some love. 🤍

High-Protein Cheesecake - to try

 

High-Protein Cheesecake — Surprisingly tastes like cheesecake, took no time at all to prep, and honestly took my breath away—left speechless! Personally, I’d pair it with some berries, but it was top-tier and I’ll certainly make it again.

Full Recipe (For 1 generous serving)
* Plain Greek yogurt (high-protein / 0%) — 1 cup (approx. 225g)
* Large egg — 1 egg
* Honey — 2 tbsp (approx. 30g)
* Vanilla extract — 1/2 tsp
* Salt — A tiny pinch

Method:
1. Mix everything really well together in a bowl until completely smooth.
2. Pour the mixture into a lightly greased small ramekin or oven-safe dish.
3. Bake at 325°F (approx. 165°C) for 20 minutes. The edges should be set while the center still has a slight jiggle.
4. Let it cool completely, then refrigerate for at least 2 hours (overnight is even better) to firm up and get that cold, creamy cheesecake texture.
5. Top with fresh berries and enjoy!

Macros & Fibre (per serving)
* Calories: ~302 cals
* Protein: 30g
* Carbs: 38g
* Fat: 4g
* Fibre: 1g (Estimated)

Verdict
9.1/10 — An absolute masterpiece that genuinely tastes like authentic cheesecake. Incredibly fast to put together, leaves you completely speechless at how good the texture is, and hits your precise macro goals. A guaranteed repeat!

Full credit to @itscharles.health for the original — go show them some love. 🤍

First Take Hadrian

Instagram

Apple Crumble Baked Oats - to try

 

Apple Crumble Baked Oats — An elite meal prep breakfast with fantastic macros that tastes like apple crumble, which I’m a total sucker for! Pair with Greek yogurt to further bump the protein. Highly recommended.

Full Recipe (for 1 portion)
* Apple — 1/2 apple (approx. 90g–100g / 3.2 oz – 3.5 oz)
* Porridge Oats — 25g (approx. 0.9 oz / 1/4 cup)
* Greek Yogurt (0%) — 175g (approx. 6.2 oz / 3/4 cup)
* Milk of choice (semi-skimmed used) — 90ml (approx. 3 fl oz / 1/3 cup)
* Cinnamon — 2 tsp
* Honey — 5g (approx. 1 tsp)

Method:
* Combine ingredients into your baking dish/portion.
* Bake it at 180°C for 35–40 minutes until set and golden.
* Note: This is a household favourite with my clients!

Macros & Fibre (per portion)
* Calories: 299 cals
* Protein: 26g
* Carbs: 41g
* Fat: 4g
* Fibre: 5g

Verdict
8.5/10 — An elite meal prep breakfast that brings fantastic macros and genuinely tastes like an apple crumble (which I’m a total sucker for). Pair it with some extra Greek yogurt on the side to further bump the protein, and you’ve got a morning winner. Highly recommended!

FirstTakeHadrian

Instagram

Split Pea Soup - to try

 

• 1 Tbsp avocado oil
• ▢1 medium onion, diced
• ▢2 garlic cloves, minced
• ▢1 large carrot, diced
• ▢2 ribs celery, sliced
• ▢2 cups split peas
• ▢6 cups vegetable broth
• ▢Sea salt to taste

• Heat oil in a large pot over medium heat.
• Add onion, garlic, carrots, and celery, and sauté for 5 to 7 minutes.
• Add split peas and vegetable broth, cover, lower the heat to a simmer, and cook for 45 minutes. Uncover and cook for 15 minutes.
• Season to taste with sea salt.

https://plantbasedonabudget.com/comfort-veggie-soup/