Baked eggs are a delicious way to get a good source of protein and incorporate more vegetables into your diet. This meal also provides a good dose of healthy fats (from the olive oil, eggs and olives), which helps to keep you feeling fuller for longer and is great for your brain health.
This dish is a winner as it is loaded with a variety of vegetables. Any dish that incorporates a range of coloured vegetables is a great way to maximise your intake of nutrients. For example, cauliflower is high in vitamins A, C and K, folate, potassium and magnesium whereas butternut squash is high in beta carotene, a powerful antioxidant. Beta-carotene turns into vitamin A in the body, which plays a role in immunity and eye health.
This dish heroes all 3 varieties of quinoa. Quinoa is a low GI, gluten free grain, originally from the South American Andes Mountains. It has an incredible nutritional profile packed with fibre, B vitamins (which help with energy metabolism in your body), and minerals including magnesium, potassium, iron, calcium, phosphorous and zinc. Quinoa is a complete protein, with all 9 essential amino acids, which can assist in hormone production, boost immunity and improve muscle quality.
Farro is a type of grain that has a nutty, earthy flavour with a satisfying chew. It is a good source of magnesium, zinc, iron and B vitamins. It has a higher protein content compared to many other grains, with 7g of protein per ¼ cup (dry). To put that into perspective regular white rice only has 3g. This dish also contains kale, which is loaded with all sorts of beneficial compounds, some of which have powerful medicinal properties. Eating more kale is a great way to dramatically increase the total nutrient content of your diet.
You can't beat a fresh salad, especially when it’s topped with some feta and mint for a powerful flavour punch. Incorporating a source of protein with salads is essential to ensure you achieve the correct balance of macronutrients. Fortunately, this dish combines the high protein quinoa with feta to deliver a nice source of filling and nutritious protein.
A winter warming hot pot filled with plant proteins to keep you satisfied. Seitan is a plant based protein that's different from tofu and tempeh because it is not made from soy. This makes it a great alternative for vegans and vegetarians with a soy allergy or intolerance. This meal is loaded with prebiotic fibres, like carrots, leek and onions which help to look after the health of your digestive tract.
If you’re after a lighter option that will still leave you feeling satisfied, then this dish is a winner! When making a vegetarian meal, it’s important not to skimp on protein. The eggs and haricot beans in this dish are rich in protein, which will help you to feel full and promote muscle growth. Haricot beans are a type of legume and nutritional powerhouses, boosting the fibre content of this meal.
This hearty meatless Monday dish ticks all the nutritional boxes with a range of vegetables, plant proteins and wholesome carbohydrates. Couscous, made from semolina, naturally contains some calcium, magnesium, iron and zinc, as well as some of the B vitamins and vitamin E.
A traditional Indian dish that is one of the most flavourful and vibrant rice dishes due to all the herbs and spices! A meal like this that maximises on natural flavour is a great way to reduce your salt intake.
A must try for the ramen lovers out there! Packed with veggies, this warming soup combines a variety of vegetables for a fibre boost. It also contains prebiotic fibres, which act as food for the healthy gut bacteria living in your large intestines. A great way to lower the salt content of this meal is to choose reduced salt soy sauce and stock!
We love this high protein twist on the usual bruschetta. The goat’s cheese packs a nutrient punch, rich in essential nutrients like vitamin A, vitamin B, riboflavin, calcium, iron, phosphorus, magnesium and potassium. If you are lactose intolerant, then you might find you are able to tolerate goats’ cheese, as it is lower in lactose than cow’s milk dairy products.
This dish not only looks fantastic but tastes delicious and is sure to impress your guests! The combination of vegetables, rice, eggs and cheese makes for a healthy, yet satisfying meal. You might even try making extra and taking it for lunch the next day!
At Tefal, our misson is to help you get the most of your kitchen appliances! That's why we like to share new Cook4Me+ recipes every month, so you can experiment new meal ideas and please your family and friends day after day! Check out the collections we've created so far:
No time to cook during weekdays? Easy, just prep those delicious meal, ahead of your busy week!
As you probably know, Tefal is French! Check out our best selection of French recipes here, and Bon Appetit!
Let's please all the kiddos out there and warm them up with the best Winter recipes we have with our Cook4Me!