RECIPE

Protein
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Flex those tastebuds

We all need protein daily. It not only builds and repairs bones, muscles, cartilage, skin and blood; it makes enzymes, hormones and basically everything your body uses to continue existing.
But does it have to be animal protein? The building blocks of protein are called amino acids, which must be absorbed through food. Animal protein contains all nine of the essential amino acids that our bodies can’t make on their own. But there are plants out there that also have all nine of these amino acids – quinoa, soy, chia seeds, spirulina, tempeh and hemp seeds, for instance. And there are many plants that have a mix of the amino acids.

As long as you consume a healthy diet that includes legumes, nuts, seeds, whole grains, fruit (yes, fruit also has protein), and vegetables daily, you’re getting enough protein and more without resorting to expensive animal flesh.
Plants have the added benefit of antioxidants, fibre, minerals, vitamins and phytochemicals.
So don’t be scared, start incorporating more plant-based protein into your diet – it’s not only better for the planet, it will serve your health and your pocket. Become a flexitarian, starting with these recipes…

This burger is nourishing, satisfying and very filling.

Ingredients:

½ onion, finely chopped
1 clove garlic, minced
100g or 4 portobello mushrooms,
finely chopped
1 egg (or if vegan, substitute with
1 Tbsp ground chia seeds mixed
with 3 Tbsp water, let them steep
for 10min before use)
1 can cannellini beans,drained,
rinsed and mashed with a fork
1 Tbsp light soy sauce
1 tsp cumin seeds
1 tsp ground coriander
¼ tsp pimento all spice
¼ tsp turmeric
¹⁄³ cup bread crumbs
¼ tsp sea salt
Freshly ground black pepper, to taste

Method:

Heat some coconut oil or olive oil on medium heat and sauté the onion, garlic and mushrooms until soft.

In the meantime, thoroughly mix the rest of the ingredients, add the onion mix and form mixture into four burger patties.
Heat a grill pan to medium-high heat. Rub each patty with olive oil and grill until browned on each side.
In the meantime, toast and butter the sesame buns.
Assemble burger when the patty is golden brown. Add some grilled aubergine, fresh coriander leaves, grilled red peppers, rocket and finish off with the delicious and easy-to-make chillilime mayonnaise.

Chilli-lime mayonnaise

1 cup store-bought or homemade mayonnaise
Juice of ½ a fresh lime (can use more to taste)
½ tsp cayenne pepper
Mix everything together and voilà – a mouthwatering burger better than any you could get at a restaurant. PS: The secret ingredient is love – for yourself, the planet and the animals.

Rich vegetable burger with
chilli-lime mayonnaise
(serves 4)

Rich vegetable burger with
chilli-lime mayonnaise
(makes 6 waffles)

This waffle packs a nutritional punch and can be whipped up in 15 minutes for any meal of the day. Hear that? Any. Meal.

Ingredients:

100 ml milk
1      Tbsp olive oil
½     tsp vinegar
¼     tsp sea salt
1      tsp brown sugar
¹⁄₈     tsp baking soda (bicarbonate of soda)
1      tsp baking powder
         Pinch cayenne pepper (optional)
¼     tsp salt (or more, according to taste)
1      cup cake flour (or ground oats or
         flax for a healthier option)
¼      tsp cumin seeds
1      large carrot, grated
2      zucchini (baby marrow), grated
          200g cooked sweet potato,
          mashed with a fork
2      Tbsp crunchy peanut butter

Method:

Mix the milk, olive oil and vinegar in a bowl.
In a larger, separate bowl, mix the salt, brown sugar, baking soda, baking powder, cayenne pepper (if using), cumin and flour.
Pour the wet ingredients into the dry ingredients and mix, but don’t overmix.
Fold in carrot, zucchini, sweet potato and peanut butter. Pour into a preheated waffle pan and cook until slightly crispy. Remove and serve warm or at room temperature.
Serve with: sliced avocado, pomegranate seeds, orange zest, mixed roasted nuts and seeds and drizzle of balsamic vinegar and olive oil.

• Serve with an egg and wilted spinach for breakfast
• Use instead of bread for a ham, cheese and tomato sandwich
• Cut into strips and dip into hummus or basil pesto (yum)
• Serve with bacon, banana and maple syrup

• Great addition to lunch boxes
• Toddlers love it as a snack or as a meal
• Spread with peanut butter, top with sliced banana and dust with cinnamon (super yum!)

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