Tired of meal prepping? Spice things up with these quick & healthy recipes! 🥗

Tired of meal prepping? Spice things up with these quick & healthy recipes! 🥗

June 16, 2020

Hey! I’m Rose, a POPFLEX POWERGIRL and a serious food lover. I’ve been a vegetarian for nearly twenty years and I love cooking for myself and for my friends. Having lived in several countries and coming from a multicultural family,  my food is always a mix of many different flavours. I like to cook the kind of food I like to eat - wholesome, simple, and tasty! Since my days are usually really busy, I try to cook quick and nutritious meals which can be kept and eaten for a few days - each of these is done in 35 minutes or less!
.
I usually cook things intuitively and don’t really measure out quantities or weights. I know that that’s an enormously impractical way of passing on recipes, so I’ve tried my best to write out the measurements for three of my all-time favourite dishes - two savoury and one sweet. Bear this in mind though - many things can be substituted, increased or decreased to suit your taste!
.

Spinach & Lentil Flatbreads With Goat Cheese 

This is one of my all time favourite dishes to cook and to eat. Packed with lentils and leafy green spinach, these flatbreads are quick and delicious! Plus, you can adapt the recipe to make it gluten-free or vegan!
.
.
Prep: 5 Minutes
Cooking time: 15-20 min
.
Ingredients (serves 2-3): 
  • 2 cloves of garlic
  • 1 inch piece of ginger 
  • 1 small red chilli pepper
  • 1 tbsp olive oil
  • 180 grams (1 cup) dry brown lentils
  • 4 big handfuls fresh spinach leaves, torn into strips
  • 1/2 a bunch of fresh coriander (cilantro)
  • Juice of half of a lemon
  • Small flatbreads (works great with pita or naan - substitute for gluten free if desired!)
  • Creamy goat cheese (replace with a dairy-free alternative or omit for the vegan version)

Directions:

  1. Place the lentils in a pot and cover with a couple inches of water. Bring to a boil over high heat and boil until tender (about ten minutes). Drain the lentils in a colander. Preheat the oven to 175 C (350 F).
  2. While the lentils are boiling, finely chop the garlic, chilli and coriander and peel and grate the ginger (use a small cheese grater).
  3. Heat the olive oil over medium high heat in a large, deep frying pan. Sauté the garlic and ginger for 2-3 minutes until fragrant, stirring constantly. Add the chopped chillis and sauté for another minute.
  4. Drain and add the lentils, spinach and coriander to the pan and cover. Reduce the heat to medium and leave for about five minutes, until the spinach is wilted. Stir occasionally. Add the lemon juice and make sure not to overcook your spinach - it should stay green, not turn brown and soggy.
  5. While the spinach and lentil mixture is cooking, warm the flatbreads. Sprinkle each bread with water and place them in the oven for about 5 minutes until they start to puff up (or check the packet of your flatbreads).
  6. Cut the flatbreads in half so that you have two little pockets. Fill each pocket with the lentil and spinach mixture and top with goat cheese. 

Warm Sweet Potato and Quinoa Salad with Feta, Pomegranate, and Crispy Kale

One of my favourite things to eat year round is a big bowl of veggies. I vary this one depending on the season and what’s available locally. Feel free to mix and match! Some of my other favourite veggies for this bowl are butternut squash, spiced chickpeas, curried cauliflower, brussels sprouts, and avocado. Add your favourite veggies and top with your favourite dressing - I’ve included one of my favourites, a tahini, lemon and maple dressing one of my friends showed me a few years ago.
.
.
Prep: 5 minutes
Cooking time: 25 minutes
.
Ingredients (serves 2-3):
  • 360 grams (2 cups) quinoa, rinsed
  • Three medium sweet potatoes cut into 2cm cubes 
  • 2 medium red onions, sliced in wedges
  • Olive oil
  • 1 1/2 tsp cayenne pepper (add more or less if you want it spicier or milder!)
  • Salt
  • Freshly ground black pepper
  • 4 leaves of kale, removed from the stem and torn into bite-size pieces
  • 1-2 tsp olive oil 
  • 200 grams  (a bit more than 1 cup) feta cheese, crumbled or cubed (eliminate or substitute for vegan!)
  • 75 grams (1/2 cup) pomegranate seeds 
Tahini dressing (optional):
  • 3 Tbsp tahini
  • 3 tsp maple syrup
  • Juice of half of a lemon
  • 3 Tbsp hot water

Directions:

  1. Preheat the oven to 200 C/180 C fan (400 F) and place the sweet potato and onions onto a baking sheet. Drizzle 1 tbsp oil over the veggies and then sprinkle the cayenne pepper, salt, and pepper over the whole tray. Mix (with your hands or with a spatula) until all of the pieces of sweet potato are coated. Don’t worry if the onion wedges fall apart a bit! Bake for 20 minutes.
  2. Place the quinoa into a pot with twice the amount of water. Cover and let cook on medium heat until tender, but not mushy (about 20 minutes)
  3. While the sweet potatoes and quinoa are cooking, put the kale into a bowl and add the olive oil, salt, and pepper. Mix through until all of the kale is coated.
  4. Add the kale to the baking tray and bake everything for another 5 minutes until crispy. At this point, you should be able to stick a fork into the sweet potato easily.
  5. Mix the tahini, lemon juice and maple syrup together in a small bowl. The mixture should thicken and lighten in colour. Add a few tablespoons of hot water until the dressing is pourable - this bit is up to you!
  6. To serve, spoon a layer of quinoa into the base of your bowl. Top with the sweet potato, onions, and crispy kale. Sprinkle the crumbled feta and pomegranate seeds over the top and pour a generous helping of dressing over the top. 
Leftovers will keep for several days in the fridge, but here’s a tip: place the components into separate containers until you’re ready to eat!
.

Apple & Raspberry Oat Crumble

Growing up, I spent several months every year in England, where crumble of all kinds was a family favourite, and definitely one of my favourites. This recipe has been adapted from my mum’s crumble recipe. I usually just do it by eye, but I’ve written down the measurements so that I can share this delicious treat with you. This version is with apples and raspberries, but feel free to swap out the fruits depending on the season! One of my favourites is rhubarb and strawberry! Best of all, this delicious dessert is mostly fruit, is really quick to make, and can easily be made gluten-free and vegan!
.
.
Prep: 10 Minutes
Cook: 25 Minutes
.
For the crumble (serves 6):
  • 100 grams (3/4 cup) plain flour (substitute for GF if desired!)
  • 115 grams (1 and 1/2 cup) oats (I like rolled oats for a bit more texture)
  • 100 grams (1/2 cup) butter or margarine, cut into cubes (use margarine or a plant-based alternative to make this vegan - I’ve done it both ways and both are delicious!)
  • 50 grams (1/4) cup light brown sugar 
  • 2 tsp vanilla sugar (optional)
For the fruit filling (serves 6):
  • 700 grams (4 cups) apples, chopped into small pieces (I usually leave the skin on, but feel free to peel if you prefer!)
  • 40 grams (1/4 cup) sugar
  • 1 1/2 tbsp cornflour
  • 200 grams (1 1/2 cups) raspberries (frozen berries work well here too)

Directions:

  1. Heat the oven to 200 C/180 C fan (400 F). Put the flour, oats, butter and sugar into a large  bowl. Here’s the fun part -  squish all of the ingredients together with your hands until there are no big pieces of butter left. The crumble mixture should stay loosely together if packed. If your mixture is a bit dry, add a bit more butter or a drizzle of vegetable oil. If it’s too wet, add a sprinkle of flour or oats.
  2. Place the apples, sugar, and cornflour in a large bowl and add 2-3 tablespoons of water (add a bit less if you’re using frozen berries). Mix until the sugar and cornflour are evenly coating the apples. Add the raspberries and stir through.
  3. Transfer the fruit mixture to an ovenproof dish and cover with the crumble mixture. Bake for 25 minutes or until bubbling and the crumble is golden brown. If you’re not sure if it’s ready, stick a fork into the crumble - the fruit should be soft.
  4. Let the crumble cool for 5 minutes, then serve with a scoop of your favourite ice cream or custard!
I cannot wait to see your versions of some of my favourite recipes!  If you try any of them, I’d love to know how they come out! Tag me @yogamountainrose and @popflex_active in your posts or stories on instagram! Which one are you going to make first?
This post and recipes were created by POPFLEX POWERGIRL Rose Pare.


Leave a comment


Also in POPFLEX BLOG

These Flexibility Tips Will Seriously Get You Closer To The Splits  🤸‍♀️
These Flexibility Tips Will Seriously Get You Closer To The Splits 🤸‍♀️

July 06, 2020

We have a secret. ANYONE can get more flexible, with a little practice 🙌 . POPFLEX POWERGIRL and certified yoga instructor Justyna has some tips on how to get started!!! 🤸‍♀️

Read More

5 Quick, Easy (And Delicious) Summer Recipes 🥗 💫
5 Quick, Easy (And Delicious) Summer Recipes 🥗 💫

July 02, 2020

Summertime means crisp produce, juicy tomatoes, sweet treats and barbecues galore! 🌽 🥑 🤩  No matter what your summer looks like, it’s definitely time for some good eats. Here are five recipes we’re excited to try! 💫

Read More

5 Easy, Healthy Summer Mocktails 😎🍹
5 Easy, Healthy Summer Mocktails 😎🍹

June 25, 2020

Cheers to summer with these five fancy drink recipes! Make them at home for a festive celebration, or simply sip on them any summer day for a sweet, simple, and sparkling refreshment 💛 🥂

Read More