Savory Millet Porridge

 

Savory Millet Porridge:

1 cup millet
2 carrots
1 sweet potato
1 tsp ginger
1 cup cabbage
1 tblsp olive oil
1/2 cup green lentils (optional)
3 cups of chicken broth

Soak millet overnight and then cook millet with 1.5 to 2 cups of fresh water for every 1 cup of soaked millet for 15 minutes.

Boil diced sweet potato separately until almost tender, to remove oxalates and then drain.

Sautée diced carrots, 1 tsp of grated ginger (freezing it beforehand makes it easy to grate) and chopped cabbage in a pan with olive oil until tender.

Optional: you can cook green lentils separately to add to the porridge! Use a ratio of 1 cup of dried green lentils to 3 cups of water or broth, and simmer them for 35 to 45 minutes until tender.

Add all of the ingredients to a tasty chicken broth! We use homemade chicken broth and sometimes Knorr soup cubes in spring water for convenience! Cook while stirring until some of the water cooks off, thickening the porridge and repeat:

"Dear God, bring your good healing to me, with this special millet porridge, I hope the healing is deep! Strengthen my body with all your Earth gifts, let me feel the good energy and let it be swift!" 🍠🥕💛

 SpleenCuisine on Instagrame

Stewed Apples - to try

 

3 to 4 medium apples, cored and chopped

1 Tbsp coconut oil

1 Tbsp butter

2 Tbsp water (plus a little extra if needed)

1-2 tsp ground cinnamon

Pinch of sea salt

¼ tsp vanilla extract (optional)

Prep the apples: Wash, core, and chop the apples into 1-inch cubes 

Melt the fats: Place a skillet over medium heat and add the coconut oil and butter until melted and combined.

Start stewing: Add the apples and 2 tablespoons of water to the pan. Toss to coat the fruit in the oil and butter.

Cover and soften: Cover the skillet with a lid and cook for about 5 minutes, stirring occasionally, until the apples start to soften and absorb the liquid.

Add spices: Remove the lid and stir in the cinnamon, salt, and vanilla extract.

Simmer until tender: Reduce the heat to medium-low and cook uncovered for another 3 to 5 minutes, stirring frequently, until the apples reach your preferred tender, jammy consistency and the sauce thickens.

Serve: Remove from heat and enjoy warm on their own, or top on oatmeal, yogurt, or ice cream.

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

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/