I’ve tested this recipe umpteen times you so don’t have to – follow the simple steps and you’ll get perfect results each time you make it (and I guarantee you’ll be making it again and again!).

This spaghetti arrabiata is a favourite of mine. I first tried it during hard times with little money – it’s really filling and delicious. It’s based around aubergine/eggplant/brinjal which is so filling because of all the fiber.

Simple ingredients

I love my food speedy, so I always try and figure out ways to cut down the cooking time but keep the taste. I use a shop-bought tomato juice/sauce as it saves a lot of time rather than making my own.

This spaghetti arrabbiata is actually vegan, though you could also add cheese (like parmesan or cheddar) if you’re not vegan.

I also added a handful of chopped almonds to the topping for extra flavour and a nice crunch in the consistency.

The yeast flakes give a cheesy taste and add extra protein, but as I mentioned, you could also add cheese instead.

Here are some other great money-saving recipes.

How to make spaghetti arrabiata – my best tips

Preparing this dish is pretty simple, but I have a few tips to ensure that it comes out as delicious as possible.

For example, I can’t stress enough how important it is not to skip the last cooking stage. That last 5 minutes of simmering really releases the flavour!

I also wouldn’t recommend skipping the sugar, unless absolutely necessary – a hint of sweetness lessens the acidity of the tomato and gives a fuller flavour to the dish.

Furthermore, to control the level of spice, you have a couple of options:

Least spicy: throw a chilli pepper in the sauce while cooking and remove at the end.

Middle spicy: deseed the chilli pepper and chop the rest into pieces. Add it to the sauce.

Most spicy: Chop the chilli pepper, seeds and all, and add it to the sauce.

My favourite is the most spicy version, but the kids won’t eat it so I usually go for the first!

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4.78 from 9 votes

Spaghetti with Arrabbiata Sauce

This cheap and easy spaghetti arrabbiata is a game-changer – loads of taste, make it as spicy as you like–and save money at the same time!

Course Dinner, Main Course

Cuisine Italian, Vegan, Vegetarian

Diet Egg Free, Low Fat, Dairy Free, Vegan, Vegetarian

Time Max 30 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet dairy-free, egg-free, vegan

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Total Time 30 minutes minutes

Servings 2 servings

Calories 522kcal

Ingredients

• 1 small aubergine
• 5 oz wholegrain pasta
• 2 medium tomato
• Salt to taste
• 1 tsp paprika powder
• 1 medium onion
• 2 clove garlic
• 2 tbsp nutritional yeast
• ¼ tsp sugar
• 1 tbsp olive oil
• 2 tsp tomato paste
• 2 cups tomato juice (the drink)
• 1 red chili pepper
• 1 tbsp almonds (roasted/smoked)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Cook the pasta as per packet instructions.
  5 oz wholegrain pasta
• Wash and cut the aubergine and tomatoes into small pieces.
  1 small aubergine, 2 medium tomato
• Heat up a pan with olive oil on a medium heat. Add the aubergine, and mix in the salt and paprika.
  Salt to taste, 1 tbsp olive oil, 1 tsp paprika powder
• Dice the onion and garlic.
  1 medium onion, 2 clove garlic
• After a couple of minutes, add the onions and fry until soft. When they are, add the garlic and fry for another 30 seconds or so.
  
• Add the tomato paste, tomato juice, the tomato pieces, nutritional yeast and the sugar.
  2 tbsp nutritional yeast, ¼ tsp sugar, 2 cups tomato juice, 2 tsp tomato paste
• Chop the chili pepper and throw that in there too.
  1 red chili pepper
• Let it cook (bubbling) for another five minutes (don't skip this!)
  
• Crush the almonds.
  1 tbsp almonds
• Serve the pasta with the sauce, adding salt and pepper to taste. Garnish with the crushed almonds.

Notes

• Kat’s pro tip: Don’t skip the final cooking stage, it really brings out the flavours. The same goes for the little amount of sugar, unless absolutely necessary to skip.
• Make-ahead? Yes, you can make ahead of time, but I’d reheat and have it warm.
• Freezable? Yes, it’s freezer friendly.

 

Here are some more satisfying recipes that you may enjoy:

Simple and delicious Red Pesto Pasta

The nutritious powerhouse Creamy Broccoli Pasta

Incredibly Quick and Creamy Avocado Pasta

Surprisingly easy The Veggie King Microwave Baked Potato

Best dinner ever Easy Stuffed Bell Peppers in Mediterranean Tomato Sauce

Nutrition

Nutrition Facts

Spaghetti with Arrabbiata Sauce

Amount per Serving

Calories

522

% Daily Value*

Fat

 

13

g

20

%

Saturated Fat

 

1

g

6

%

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

7

g

Sodium

 

379

mg

16

%

Potassium

 

1808

mg

52

%

Carbohydrates

 

87

g

29

%

Fiber

 

19

g

79

%

Sugar

 

27

g

30

%

Protein

 

20

g

40

%

Vitamin A

 

2970

IU

59

%

Vitamin C

 

105

mg

127

%

Calcium

 

97

mg

10

%

Iron

 

3

mg

17

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

The post Spaghetti with Arrabbiata Sauce (works every time!) appeared first on Hurry The Food Up.

This is essentially a vegan noodle soup inspired by the Vietnamese dish pho (pronounced fuh like ‘duh’). The word pho technically just means noodles but it is used to refer to a dish usually made of broth, rice noodles and thinly sliced meat.

Obviously, we’ve lost the meat, so this is a tofu pho recipe!

Don’t forget, if you need more homemade recipes that work every time and that ARE NOT AI generated (like so much rubbush coming out these days) then you can get them all in one vegetarian app right here.

How to make vegan pho

This easy pho recipe comes together in just 15 minutes. That is a super-speedy recipe!

All you have to do is:

1. Fry up the onion, garlic and ginger.
2. Add vegetable broth, peppers, soy sauce and noodles and let it all simmer.
3. Fry the tofu separately, until it’s all crispy-crunchy, then add it at the end so it doesn’t get soggy.

One tip for super crispy tofu is to toss it in cornflour before you fry it!

This make a really authentic Vietnamese Pho.

Alternatives

The toppings are what really make an easy vegetarian pho recipe really exciting – try peanuts, spring onions, jalapeño and basil… maybe a dash of lime or sriracha too? Mouthwatering, and you can put your favourite twists on it.

My personal faves are peanuts, spring onion, and cilantro. Give that a try if you’re unsure!

You can also add leftover vegetables – think mushrooms, bok choy, carrot – they all work really well!

The final result is a hot steaming bowl of broth, brimming with bright flavours. Dinner of kings!

Making it right PHO you!

Given that this is a vegan rice noodle soup, it’s almost gluten-free. The reason we say almost, is because soy sauce is a sneaky one and often has wheat in it!

However the rice noodles are gluten free and you can find soy sauce made with rice instead of wheat, or you can use tamari as a substitute.

Vegan and Vegetarian Pho variations

If you aren’t vegan, you can add a boiled egg to your pho for extra protein (and taste, it’s delicious!). That can also replace the tofu If you don’t like it, and most vegan meat substitutes also work.

If you’re looking for a vegan Asian noodle soup that you can bring to work with you, or meal prep and eat later, try our noodle soup in a jar. It’s similar to this authentic vegan pho recipe but just… in a jar!

And that’s a vegan pho recipe pho you (for more recipes like this check out our vegan low fat recipes)! (Pardon the pun)

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5 from 4 votes

Easy Vegan Pho (Authentic Vietnamese Noodle Soup)

After a delicious and filling dinner? Try our vegan pho recipe – a healthy Vietnamese noodle soup with crispy tofu topping!

Course Dinner, Lunch, Soups

Cuisine Vegan

Diet Gluten Free, Egg Free, Dairy Free, Low Salt, Vegan, Vegetarian

Time Max 20 min

Calories 450 – 650 kcal

Type abril, meal plan recipes

Diet dairy-free, egg-free, gluten-free, vegan

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 2

Calories 520kcal

Author Hurry The Food Up

Ingredients

For the soup

• 1 tsp olive oil
• 1 medium onion
• 1 tbsp ginger, fresh
• 1 clove garlic
• 5 cups vegetable broth
• 1.5 tbsp soy sauce
• Black pepper to taste
• ½ bell pepper, red
• 4.5 oz rice noodles
• 1 lemon

For the tofu

• 1 tsp olive oil
• 8 oz firm tofu

Toppings

• 1 cup bean sprouts
• 3 spring onions
• 1 handful cilantro/coriander, fresh
• 1 handful basil, fresh
• 2 tbsp peanuts
• 1 jalapeño

US CustomaryMetric

Get Recipe Ingredients

Instructions 

For the tofu

• Heat up the olive oil in a pan to medium heat. Dice the tofu and add to the pan with a pinch of salt. Fry for about 15 minutes until crispy.
  1 tsp olive oil, 8 oz firm tofu

For the soup

• Heat up the olive oil in a pot to low heat.
  1 tsp olive oil
• Dice the onion. Finely dice ginger and garlic. Then add into the pot and let it simmer for a couple of minutes.
  1 medium onion, 1 tbsp ginger, fresh, 1 clove garlic
• Add the vegetable broth and bring to a boil.
  5 cups vegetable broth
• Add soy sauce and pepper. Dice the bell pepper and off it goes into the soup.
  1.5 tbsp soy sauce, Black pepper to taste, ½ bell pepper, red
• Add the rice noodles.
  4.5 oz rice noodles
  
• Let the soup cook for another 5 minutes.
• That’s it! The cooking’s done!

Toppings

• Chop cilantro, basil, peanuts, jalapeño and spring onions.

  Pour the soup into a big serving bowl. Serve with cilantro, basil, peanuts, lemon juice, bean sprouts, spring onions and tofu bits.
  1 lemon, 1 cup bean sprouts, 3 spring onions, 1 handful cilantro/coriander, fresh, 1 handful basil, fresh, 2 tbsp peanuts, 1 jalapeño
  

Notes

Pro tip: you’re going to need a fork for this one eat the noodles like you would pasta and slurp the soup. If you find fresh bean sprouts, please store them in a container with water in the fridge. That way they last more than 7 days.

Some final ideas! Pho is so versatile – you can really personalise it.

You can add, for example:

• mushrooms (cook them together with the onion)
• red or yellow bell pepper, sliced in tiny bits (cook together with the onion)
• shallots instead of onions (if you’re feeling fancy)
• a bit of cinnamon, smoky paprika powder, and/or anis (add together with the garlic)
• a carrot (sliced julienne, cook together with the broth)
• peanuts (as a topping)
• fried onions (as a topping)
• turmeric (extra flavour)
• lemongrass (extra flavour)
• fried tofu crumbles (extra consistency and protein)

 

Have fun experimenting and finding your favourites! 🙂

Looking for more tasty noodle dishes?

• Hot & Healthy Dragon Noodles
• Protein Packed Noodle Salad in a Jar
• Easy Peasy Vegan Lo Mein
• Creamy Dreamy Peanut Stir Fry

Nutrition

Nutrition Facts

Easy Vegan Pho (Authentic Vietnamese Noodle Soup)

Amount per Serving

Calories

520

% Daily Value*

Fat

 

15

g

23

%

Saturated Fat

 

2

g

13

%

Polyunsaturated Fat

 

5

g

Monounsaturated Fat

 

7

g

Sodium

 

3239

mg

141

%

Potassium

 

462

mg

13

%

Carbohydrates

 

80

g

27

%

Fiber

 

7

g

29

%

Sugar

 

12

g

13

%

Protein

 

20

g

40

%

Vitamin A

 

2645

IU

53

%

Vitamin C

 

66

mg

80

%

Calcium

 

217

mg

22

%

Iron

 

4

mg

22

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

The post Easy Vegan Pho (Vietnamese noodle soup, 15 mins) appeared first on Hurry The Food Up.

The UK version of beans are quite different from their counterpart in the US, which tend to be sweeter and have a BBQ kick.

These are savoury, tasty and pack a nice nutritional bang. They also happen to taste awesome, and we sometimes eat them as beans on toast.

This recipe came about as I used to bring over baked beans on the plane every time I went back to Britain.

One time I had them in a backpack and they forced me to throw away a 4-pack at security. What a waste!

I swore it would never happen so I went about perfecting this recipe!

I’ve kept our recipe nice and simple, too, so it’s easy to put together on a busy morning, whether it’s a weekday or weekend. It also tastes freakishly close to the original, meaning it’s always guaranteed to work.

As always, we use NO AI in our recipes, and our recipes are tested time and time again to make sure they really work well.

Here’s the how-to guide and ingredients. The beans are actually vegan, and it’s very easy to make them into a full meal like we do in England and Ireland. They also go really nicely with an Ulster Fry.

If you need an App with with a load of healthy, veggie meals built in, you can download the App here.

British Baked Beans – better than the high sugar version

Using simple white beans, like navy beans, means that you can create a dish that’s exceptionally high in both protein and fiber, as well as folate and magnesium.

What I’ve found recently that is by eating lots of fiber high content like beans (and chickpeas too) is that they’ll keep me feeling full for ages.

This is turn stops me craving snacks and sweet foods – by default it helps me keep the weight down.

There’s a reason they’re a part of The Vegetarian Protein Fix.

I don’t win anything by convincing you to eat more beans – but they just seem to be so damn good for you it would be silly to look the other way.

The final statistic that convinced me of the wonders of beans was the one mentioned here by WHFoods – that research shows diets high in legumes can reduce the risk of heart attacks by up to 82%!

That’s ridiculous. It’s harder to think of a reason not to eat them 😉

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4.77 from 13 votes

British Baked Beans (Heinz Copycat)

Vegetarian Baked Beans. Thick and full flavoured with a moreish tang. Low in calories, ready in 15 minutes and just as good as the ‘original’ from Heinz!

Course Breakfast, Lunch

Cuisine Vegan, Vegetarian

Diet Egg Free, Low Calorie, Low Fat, Dairy Free, Vegan, Vegetarian

Time Max 20 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet dairy-free, egg-free, vegan

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 2 servings

Calories 355kcal

Author Hurry The Food Up

Ingredients

• 1 tsp olive oil
• 1 clove garlic
• ½ onion
• 1.5 cups white beans, cooked (~1 can, 15oz/425g)
• 1 tsp thyme, dried
• 1 tsp sage
• ¾ cup tomato passata
• 1 tbsp nutritional yeast
• 1-2 tsp Worcestershire Sauce (vegetarian) (or 2 tsp white wine vinegar and 1 tsp maple syrup for every 2 tsp Worcester sauce)
• ½ tsp Tabasco sauce (skip if you like)
• Salt and pepper to taste

Bread and Tomatoes

• 1 tsp olive oil
• 2 slice wholegrain bread
• 8 cherry tomatoes

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Dice the onion and garlic, then fry both in olive oil.
  1 tsp olive oil, ½ onion, 1 clove garlic
• As soon as the onion starts to turn translucent add the white beans.
  1.5 cups white beans, cooked
• Now add the tomato passata, herbs, Worcester sauce, nutritional yeast and tabasco sauce.
  1 tsp thyme, dried, 1 tsp sage, ¾ cup tomato passata, 1 tbsp nutritional yeast, 1-2 tsp Worcestershire Sauce (vegetarian), ½ tsp Tabasco sauce
• Let it simmer for about 10 minutes and give it a taste test.
• Finish off with salt and pepper, if needed.
  Salt and pepper to taste
• BAM! Done. You just decoded Heinz’ Baked Beans recipe 😉

Tomatoes and Bread

• In a pan on medium heat the olive oil and chuck in the tomatoes. Toast the bread as you normally would. Season with a little salt.
  1 tsp olive oil, 2 slice wholegrain bread, 8 cherry tomatoes
• Done!
  

Notes

• Make-ahead? Yes, prep the night before.
• Freezable? Yes! Baked Beans can be frozen.

 

IF YOU LIKED THIS RECIPE: Then you definitely need to check out our Farmer’s Breakfast (awesome potato hash) and our quick and easy Great British Eggy Bread.

INSPIRED BY: Amuse Your Bouche 

Nutrition

Nutrition Facts

British Baked Beans (Heinz Copycat)

Amount per Serving

Calories

355

% Daily Value*

Fat

 

6

g

9

%

Saturated Fat

 

1

g

6

%

Polyunsaturated Fat

 

1

g

Monounsaturated Fat

 

3

g

Sodium

 

519

mg

23

%

Potassium

 

1322

mg

38

%

Carbohydrates

 

59

g

20

%

Fiber

 

14

g

58

%

Sugar

 

9

g

10

%

Protein

 

20

g

40

%

Vitamin A

 

835

IU

17

%

Vitamin C

 

31

mg

38

%

Calcium

 

145

mg

15

%

Iron

 

7

mg

39

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

The post Easy British Baked Beans (High protein, vegan) appeared first on Hurry The Food Up.

If you’d like to listen to more about this recipe, you can do so in the link below.

If you’re anything like me, breakfast might be a meal that sometimes you just can’t be bothered with. Maybe you’re running late for work, maybe you’ve had a late night or maybe you just don’t have an appetite in the morning!

Chia seeds are ram-packed with energy and nutrients, so a relatively small portion could fuel you all morning, meaning you don’t have to worry about a heavy breakfast knocking you out before you’ve even begun the day.

What’s more, they are easy to prepare the night before, taking only a few minutes and some simple ingredients. Leave it overnight and in the morning, all you have to do is eat!

Why I love this recipe so much

In terms of health, chia seed benefits are crazy. They’re part of that mystical, elite category of ‘superfoods’, a favourite term of this day and age, which basically just means that they are super-duper-off-the-scale HEALTHY.

2 tablespoons of chia seeds provide:

From looking at that table we can see that chia contains plenty of fiber, and fibre is an important part of a healthy diet.

We can also see that a chia pudding provides modest levels of protein. This is great because protein has numerous functions in the body, including repairing damaged tissues, muscle growth and helping with our immune system.

You can also see in this podcast why protein needs change as we age.

And the best thing – the little bit of fat that chia contains is over half omega-3! Omega-3 is an essential fat usually found in oily fish.

In fact, gram for gram, chia seeds contain more omega 3 than fatty acids than salmon! That’s quite incredible, but it’s worth mentioning that this is mostly in the form of alpha-linoleic acid (ALA).

Unfortunately, humans can’t process ALA in the same way as omega-3 from salmon, meaning it still isn’t as good a source of omega-3 as we might like!

These tiny black chia seeds are also rich in vital minerals like calcium, iron, magnesium and potassium.

You might want to check out our chia and lemon energy drink, also known as Iskiate. It’s basically flavoured chia water, so if you want pure unadulterated chia energy and health benefits, this is a great way to get them!

Chia’s your chum: benefits of chia seeds for weight loss

We know a lot of our readers are interested in weight loss, so it’s worth mentioning that chia breakfast puddings are a good option if that is what you’re trying to achieve (here are some more weight loss brekkies for those interested!

Of course, no food directly causes weight loss so there are no studies saying that if you eat chia seeds for weight loss the pounds will just fall off!

Weight loss always requires a balanced, healthy meal plan, a small calorie deficit and a sustainable amount of exercise.

However, foods that are healthy, filling and energising and that give your body lots of good stuff in a moderate amount of calories, are the best things to incorporate into a holistic weight loss plan.

A chia breakfast pudding is perfect in that sense!

Fibre and protein are beneficial to weight loss as they are the elements of food that help to make you feel full and energised. Therefore, a breakfast like chia pudding, which has fibre and protein will help to fuel you through the morning.

This means that you are less likely to snack throughout the day, which in turn means you can remain in your calorie deficit and lose weight!

If you want to learn more about weight loss as a vegetarian, we have a vegetarian for weight loss e-book which pretty much covers it all!

We also run a programme called The Vegetarian Protein Fix, to help vegetarians get the best out of their food!

Fix breakfast in your sleep: how to make chia pudding

It’s pretty simple: mix the ingredients together the night before and leave them in the fridge! Overnight, the chia seeds will fatten and absorb the milk, so by morning you’ll have a jelly like mix, ready to be served with any toppings that take your fancy!

There are so many chia pudding ideas out there, it’s hard to know where to start. We went for a simple, straight-forward chia breakfast pudding, which uses just five ingredients.

For the best results, this recipe wants a sweet, soft banana, but if your banana is still a bit underripe, then use a little more maple syrup to give it more sweetness.

One of our favourite tricks is to buy a load of bananas, keep them ‘til they’re turning soft and brown, peel them, stick them in a container and whack them in the freezer.

That way you’ll have a permanent supply of ready to use, sweet bananas.

Other ideas include serving your chia pudding with yogurt, or making coconut chia pudding by using coconut milk or adding desiccated coconut to the mixture. You could also make a chocolate chia pudding, by adding cocoa powder.

We made our chia pudding vegan but you can also make chia pudding with milk from cows.

Really this chia seed breakfast pudding recipe is just an introduction to the many possibilities that chia holds for delicious and healthy breakfasts (for more awesome breakfasts, check out these 400 calorie breakfasts)! Now it’s over to you to get creative!

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4.85 from 13 votes

Chia Breakfast Pudding

Chia breakfast pudding packs a lot of healthy goodness into a small package! Meet tomorrow’s breakfast!

Course Breakfast, Desserts

Cuisine Vegan

Diet Gluten Free, Egg Free, Low Calorie, Dairy Free, Vegan, Vegetarian

Time Max 10 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet dairy-free, egg-free, gluten-free, vegan

Prep Time 7 minutes minutes

Total Time 7 minutes minutes

Servings 2 people

Calories 386kcal

Author HurryTheFoodUp

Ingredients

• 6 tbsp chia seeds
• 1 ripe banana
• 2 cup soy milk (or milk of choice)
• 2 tbsp cacao powder
• 2 tbsp hazelnuts (ground)
• 1 tsp maple syrup (in case the banana is not very sweet)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Grab a fork and mash the banana in a bowl. Then divide the mash into two glasses.
  1 ripe banana
  
• Now, in a bowl mix the chia seeds and cacao powder with the milk. To avoid cacao lumps use a mixer (we use this immersion blender, and it rocks!) or something similar.
  6 tbsp chia seeds, 2 cup soy milk, 2 tbsp cacao powder, 1 tsp maple syrup
  
• Pour the mix on top of the banana mash.
• And lastly garnish with grated hazelnuts. You can use a food processor to grate them. Or just garnish with whole hazelnuts.
  2 tbsp hazelnuts
• Pop the pudding into the fridge for roughly 8 hours. Enjoy!
  

Notes

IF YOU LIKED THIS RECIPE: Then you definitely need to check out our overnight oats in a jar manual with loads of recipe ideas.

Make-ahead? Yes, ideally it should be made the night before.

Nutrition

Nutrition Facts

Chia Breakfast Pudding

Amount per Serving

Calories

386

% Daily Value*

Fat

 

21

g

32

%

Saturated Fat

 

3

g

19

%

Trans Fat

 

0.1

g

Polyunsaturated Fat

 

12

g

Monounsaturated Fat

 

5

g

Sodium

 

98

mg

4

%

Potassium

 

807

mg

23

%

Carbohydrates

 

40

g

13

%

Fiber

 

18

g

75

%

Sugar

 

11

g

12

%

Protein

 

17

g

34

%

Vitamin A

 

560

IU

11

%

Vitamin C

 

6

mg

7

%

Calcium

 

569

mg

57

%

Iron

 

5

mg

28

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

The post Creamy Chocolate Chia Protein Pudding (17g per serving!) appeared first on Hurry The Food Up.

And that morning fuel is a game-changer for fitness enthusiasts and anyone on the go!

A scoop of protein powder levels up the protein content making sure you don’t feel hungry an hour later and start your day with a spark of energy.

Check out this guide to easy overnight oats to learn more tips and tricks for a perfect lazy breakfast.

What are overnight oats?

As the name suggests, overnight oats are a delicious breakfast idea where rolled oats are soaked overnight and served in the morning, usually cold.

They can be made with frozen or fresh fruit, milk or yogurt, and sweetened to your taste. Recently, I can’t imagine my overnight protein oats without soy milk and some chia seeds like in this tropical-themed recipe.

Benefits of adding protein powder to overnight oats

Whenever I want to supercharge my day with a protein breakfast, I open a pack of my favorite cookies and cream or vanilla protein powder and scoop a generous tablespoon into my trusty Mason jar.

Adding protein powder to overnight oats means enhancing your morning meal with a good dose of extra protein for satiety and muscle growth.

If you feel full for longer, you tend to snack less and are more likely to stick to your diet. This is an essential factor when it comes to weight management.

Another benefit of protein powder is that it can be an excellent supplement for people engaged in sports and fitness.

Protein helps build muscle during strength training, and research shows that it’s an important part of muscle recovery.

I’m an active person and run regularly, so high-protein foods are a dietary essential for me. That’s where protein powder often serves an extra boost.

It’s worth saying that you don’t need to use protein powder, but it can help to increase the protein content of a breakfast like this!

If you’re interested in any of the above, check out our free 7-day high-protein meal plan for both weight loss and bulking tips. And give these proats (protein oats) a try!

Grams of protein needed for a balanced meal

For the average person, daily calorie intake should consist of 10-35% from protein sources. It means a 500-calorie meal would have to aim for approximately 13 to 43 grams of protein (1g protein = 4 kcal).

The required amount depends on your activity level, weight, age, etc. You can use this calculator to generate your recommended intakes.

Our macro-friendly overnight oats contain 440 calories and 25 grams of protein which is just what you need for a balanced breakfast.

Here’s a quick overview of the recipe’s nutrition:

Ingredients

Oats

Old-fashioned rolled oats are the best choice for making overnight oats. They soak nicely without turning mushy.

Milk of сhoice

You can go with any milk you like but I find that soy or regular milk works best for the highest protein content.

Chia seeds

You can elevate the texture by including highly nutritious chia seeds. As I mentioned, they’re a staple in my overnight oatmeal recipes.

Almond butter or peanut butter

Nut butter is an amazing source of healthy unsaturated fat. You can choose almond butter or peanut butter to top your oats with extra flavor and nutrition.

Chocolate or vanilla protein powder options

After testing several flavors like vanilla, strawberry, and chocolate protein powder, I’ve concluded that vanilla protein powder is my fave in this recipe.

If you have your favorite protein powder for oatmeal, go ahead and substitute it for the vanilla one.

Peach or apricot, hazelnuts, or other dry ingredients (optional)

Topping options for these protein powder overnight oats are virtually unlimited. If you don’t like peaches or apricots, you can opt for fresh berries or other fruits that taste great with oats.

Check out these juicy apricot alternatives for additional inspiration!

When I’m out of hazelnuts, I often use almonds, cashews or walnuts. But if you’re dealing with allergies or dietary restrictions, you can always skip the nuts and consider coconut flakes, seeds or other dry ingredients.

Sweetener options such as maple syrup, honey or brown sugar (optional)

My sweetener of choice is usually maple syrup or honey. If you’re out of these, you can use brown sugar.
Another option to achieve natural sweetness is to mix in some mashed banana or no-calorie stevia sweeteners.

How to make protein overnight oats in Mason jars

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Overnight Oats with Protein Powder

Kickstart your day with delicious overnight oats with protein powder. Ready in 10 minutes and packed with 25g of protein!

Course Breakfast

Diet Egg Free, Low Calorie, Dairy Free, Low Salt, Vegan, Vegetarian

Time Max 10 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet dairy-free, egg-free, gluten-free, vegan

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 1

Calories 440kcal

Author Abril Macías

Equipment

• Jar

Ingredients

• ½ cup rolled oats
• 2 tsp chia seeds
• 1 tsp honey (or maple syrup)
• 1 tbsp vanilla protein powder (or fave flavour)
• Salt to taste
• 1 cup soy milk
• 1 tsp peanut butter
• 1 tsp hazelnuts (chopped)
• ½ peach or apricot (sliced)

US CustomaryMetric

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Instructions 

• Add rolled oats, chia seeds, honey, vanilla protein powder, salt and soy milk to a 400 to 500 ml sized mason jar (from 14 to 17.5 oz). Mix until everything is dissolved.
  ½ cup rolled oats, 2 tsp chia seeds, 1 tsp honey, 1 tbsp vanilla protein powder, Salt to taste, 1 cup soy milk
  
• Close the jar with lid and rest overnight in the fridge.
  
• Stir the overnight oats and top with peanut butter, hazelnuts and peach or apricot. Enjoy.
  1 tsp peanut butter, 1 tsp hazelnuts, ½ peach or apricot
  

Notes

Tips: You don’t have to use protein powder, but it’s a really good way of getting an extra protein kick in there!

Make-ahead? Yes, make the night before. They’re good for a couple of days in the fridge! 

Nutrition

Nutrition Facts

Overnight Oats with Protein Powder

Amount per Serving

Calories

440

% Daily Value*

Fat

 

16

g

25

%

Saturated Fat

 

2

g

13

%

Trans Fat

 

0.01

g

Polyunsaturated Fat

 

6

g

Monounsaturated Fat

 

6

g

Cholesterol

 

29

mg

10

%

Sodium

 

140

mg

6

%

Potassium

 

685

mg

20

%

Carbohydrates

 

53

g

18

%

Fiber

 

10

g

42

%

Sugar

 

15

g

17

%

Protein

 

25

g

50

%

Vitamin A

 

753

IU

15

%

Vitamin C

 

4

mg

5

%

Calcium

 

456

mg

46

%

Iron

 

4

mg

22

%

* Percent Daily Values are based on a 2000 calorie diet.

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Meal prep tips for making multiple servings at once

If you’d like to enjoy delicious high-protein vegetarian breakfasts all week, batch prepping is the way to go. Here are some tips:

• Portion your servings into individual jars or containers. This makes it super easy to have a healthy breakfast on the go.
• Improve your breakfast oats with unique add-ins and toppings. While I do like peaches and apricots a lot, the same flavors all the time can become monotonous. Consider topping every other serving with something new.
• If you’re making several days’ worth at once, keep in mind that some ingredients can absorb the liquid and become soggy over time. This particularly refers to chia seeds and nuts.
• Let your oatmeal base rest in the fridge and add your favorite toppings, especially crunchy ones, just when ready to eat.
• In case you make a lot of flavors, label your jars to know what you’re dealing with the next morning.

Recipe variations

This overnight oats recipe can be made vegan with non-dairy milk (soy milk for the best protein count), maple syrup or agave instead of honey, and vegan protein powder.

If you need it to be gluten-free, use certified gluten-free oats and protein powder. Double-check any packaged ingredients to be on the safe side!

You can also omit the nuts and nut butter for nut-free oats. Dried fruits, roasted coconut flakes, seeds and seed butter can work in their place.

What else can you add to overnight oats for extra protein?

You can add a variety of ingredients for a bigger protein boost. Some ideas that would suit this recipe are:

• Greek yogurt: You can add it for additional creaminess and protein.
• Cottage cheese: It can work as an alternative to Greek yogurt or simply as an interesting high-protein addition to your cold oatmeal.
• Nuts: You can add any nuts you like to your high-protein breakfast for extra protein and crunch. These include almonds, walnuts, cashews and other protein-rich nuts.
• Nut butter: Almond butter and peanut butter are the most famous options.
• Seeds: Pumpkin seeds, hemp seeds, sunflower seeds, flax seeds and even seed butter are all good options.

How to store overnight oats?

The best way to store overnight oats is in an airtight container in the fridge. It can be a glass jar or a plastic meal-prep container with a tight seal.

How long do overnight oats with protein powder last?

Overnight oats can stay fresh in the fridge for up to 3 days.

Overnight oats with protein powder FAQs

Conclusion

With just a few simple ingredients, we have delightful protein powder overnight oats for your next breakfast.

Fluffy pancakes with strawberry compote are another option for a filling morning meal with protein powder.

If you want more peach treats, our simple peach ice lolly is a great healthy dessert.

If you’d like to upgrade your lunch and dinner too, check out these beautiful compilations of lunch recipes to pack for work and easy vegetarian dinner recipes.

I hope you liked this overnight oats recipe and will share your own variations in the comments!

The post Overnight Oats with Protein Powder (25g protein boost!) appeared first on Hurry The Food Up.

If you like beetroots, you’re a lucky person. I’ll explain why in a minute. If you don’t, and you’re like me, you might still want to eat beets anyway. Or at least drink the odd beetroot smoothie.

Although I was recently convinced by one of our chefs that meals including beetroot can be surprisingly pleasant (see here for example), I still hold my nose when drinking beetroot juice.

Fancying myself a bit of a runner, and taking the idea of fueling myself (and nutrition in general) quite seriously, beetroots have some amazing properties.

Turning them into palatable smoothies is a win-win for me.

What is a beetroot smoothie?

Beetroot smoothie is a purplish-red blend of fresh beets and other nutritious elements.

It makes the best use of beets taste- and health-wise so that even the most ardent beetroot avoiders can enjoy its benefits to the fullest.

Oh yes, why do I like this smoothie so much? Well, primarily because I don’t need to hold my nose while drinking it!

The lime juice and mint take the edge off that earth taste that beetroot is famous for, and the small amount of maple syrup gives it just a hint of sweetness.

The apple also provides a welcome smoothness, both to taste and texture. Off we go then!

Beet smoothie benefits

A serving of this healthy beet smoothie contains a wide range of vitamins, minerals and antioxidants.

It’s loaded with vitamin A, vitamin C, potassium, calcium and iron. Plus it has dietary fiber to keep you full for longer and support your digestive health.

Mint is helpful in soothing indigestion which can be very useful for detoxing.

If you have weight-loss goals, this recipe is low in fat and calories, and it results in a wonderful beetroot smoothie for weight loss.

Enjoying the delicious combination of smoothies and weight loss benefits? Check out these protein super smoothies for losing weight.

Ingredients for making a beetroot smoothie

Beets

You’ll need one small precooked beetroot which you can prepare yourself by boiling or roasting. Another option is to buy a pack of cooked beets.

Liquid base & sweetener

The liquid base here is water, simple and straightforward. You can use beetroot juice if you need to replace the beet and water duo.

To add some sweetness, I opted for a teaspoon of maple syrup.

Add-ins and toppings

Some apple, lime juice and fresh mint help nail the taste of this beet smoothie. You can also garnish your ready-to-drink smoothie with a sprig of mint for aesthetic pleasure.

Preparing the beets

How you prep your beets for this beet smoothie recipe is up to you but I’d like to make sure you know your options.

Here’s how to prepare beets for smoothie:

1. Choose a small fresh beetroot with no wrinkles or blemishes.
2. Wash them under cold water and scrub them to remove any leftover dirt.
3. Peel the beet with a knife or vegetable peeler. You can also postpone this step until after the cooking.
4. Another optional step is to cut your beet into cubes for easier blending.
5. Steam, boil or roast your beet or beet cubes until they become tender.

How to steam beets

Place your beetroot in a steamer basket over boiling water and steam on low heat until you can easily pierce the beet with a knife or fork.

How to boil beets

Cover your beet with water in a pot, bring it to a boil and after reducing the heat simmer until ready. It usually takes about 20 minutes for a small beet.

How to roast beets

Place the beetroot on a parchment-lined pan and roast it in a preheated oven at 180°C/ 350°F for about 35 minutes. I like to wrap my beets with foil for even roasting.

Raw beets vs. frozen or canned beets

You can use any form of this root vegetable for your smoothie depending on what you have on hand. Raw, frozen and canned beets all have their favourable aspects.

Raw beets are the most unprocessed and nutrient-rich option. I don’t particularly enjoy their intense earthiness but if it works for you, go for it!

Frozen beets can provide a frosty kick to the smoothie which is quite nice if you like ice-cold drinks. They also retain more nutrients than canned beets.

Check out this blog post on how to freeze beetroot for a beet boost year-round!

Canned beets in turn are the simplest idea without any prior prep. But it’s best to choose a no-salt version which wouldn’t alter the beetroot flavor.

Cooked or uncooked beets

If you’re doubting whether to use cooked or uncooked beets, you can rely on your taste preferences.

Raw beet in smoothie recipes might muffle other components with its intensity. So if you’re not a fan of the earthy taste in the first place, it can be too overwhelming.

Cooked beetroot is softer and easier to blend delivering a smoother texture and sweeter flavor notes. However, it’s worse at retaining nutritional benefits than raw beetroot.

How to make a perfect beetroot smoothie

Making a beetroot smoothie is super simple and lightning-fast if you have a decent blender and pre-cooked beets. Everything else is the work of blending magic!

Tips and tricks for making the perfect beetroot smoothie every time

When it comes to beet smoothies, I’m all about the right consistency and balance of flavors which you can achieve with these tips:

• Taste your smoothie as you go and adjust sweetness/acidity levels with maple syrup and lime juice.
• Control the texture by adding more liquid.
• If you enjoy chilled smoothies, add some ice cubes or use frozen beets. You can make a slushy drink by blending ice cubes with your smoothie.

Recipe variations

This smoothie with beets recipe can be tailored to your taste and needs. Here are some ideas:

Different sweetener: You can opt for a touch of honey or agave syrup instead of maple syrup.

Different juice: If you don’t have any lime juice, you can use lemon juice for a similar tartness.

Extra protein: Some nut butter, chia seeds or even a scoop of protein powder can add extra protein if you’re looking for a more filling smoothie.

Toppings: Try topping your smoothie with some chia seeds or nuts for a little crunch.

Flavor enhancers: For complexity, you can experiment with different flavors that suit your taste buds. A touch of ginger can add a kick, while cinnamon can pair nicely with the beetroot + apple combo.

Health benefits of drinking a beetroot smoothie

Research has already shown that beetroot juice can make small, but telling changes to athletic performance.

The nitrate (or nitric oxide) takes care of this – it is believed the oxide increases the delivery of oxygen to muscles during exercise.

For someone who knows that in sport a small help is still a help, I’ll take that, thanks.

If sport isn’t your thing, there are many other reasons to incorporate this root vegetable into your daily diet.

It unquestionably lowers blood pressure, a serious issue for many, and something we should all keep an eye on.

The polyphenols in beetroots have also been linked to helping prevent cancer, mainly by fighting free radicals. They are also believed to promote brain health.

As always though, moderation is key. Going too far with most things is never good, and beet consumption is no exception.

Large amounts of beet juice could be harmful, so don’t go overboard. Rather, let your body get used to them as you up your intake, and keep beets to a couple of times a week.

Nutritional value of a beetroot smoothie

This beetroot smoothie for weight loss has only 116 calories which makes it a great choice for a quick snack or breakfast smoothie.

It also has 6 grams of dietary fiber and 2 grams of protein. To be honest, this sounds amazing for a low-calorie vegan smoothie.

Here’s a quick overview:

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4.75 from 16 votes

Beetroot Smoothie

Looking for a beetroot smoothie for weight loss? Grab the impressive health benefits from the little purple power balls!

Course Breakfast, Smoothies

Cuisine Vegan, Vegetarian

Diet Gluten Free, Egg Free, Low Calorie, Low Fat, Dairy Free, Vegan, Vegetarian

Time Max 10 min

Calories 0 – 150 kcal

Type meal plan recipes

Diet dairy-free, egg-free, gluten-free, vegan

Prep Time 4 minutes minutes

Total Time 4 minutes minutes

Servings 1 person

Calories 116kcal

Author HurryTheFoodUp

Equipment

• Blender
• Peeler
• Cutting board
• Knife

Ingredients

• ½ apple (eg. Golden Delicious)
• 1 small beetroot, pre-cooked
• ½ lime (juiced)
• 1 tsp maple syrup
• 10 mint, fresh
• 1 ¼ cups water

Optional:

• 1 cup beetroot juice (only if you need to the replace a real beet and the water)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• You know the story: throw everything into the blender. Swirl, noise, rattle.
  ½ apple, 1 small beetroot, pre-cooked, ½ lime, 1 tsp maple syrup, 10 mint, fresh, 1 ¼ cups water, 1 cup beetroot juice
  
• Done. Enjoy! 🙂
  

Notes

Opened a pack of beets and don’t want to drink beet smoothies the entire week? No problem! Try out our bangin’ Beetroot Pasta, or this beautiful Chickpea Salad (incl. beets). If you’re looking to fuel yourself pre-run, then you must check out the famous iskiate. For recovering from long runs or workouts, get a runner’s sandwich down you!

Nutrition

Nutrition Facts

Beetroot Smoothie

Amount per Serving

Calories

116

% Daily Value*

Fat

 

0.4

g

1

%

Saturated Fat

 

0.1

g

1

%

Polyunsaturated Fat

 

0.2

g

Monounsaturated Fat

 

0.04

g

Sodium

 

79

mg

3

%

Potassium

 

448

mg

13

%

Carbohydrates

 

29

g

10

%

Fiber

 

6

g

25

%

Sugar

 

19

g

21

%

Protein

 

2

g

4

%

Vitamin A

 

515

IU

10

%

Vitamin C

 

21

mg

25

%

Calcium

 

69

mg

7

%

Iron

 

1

mg

6

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

Beetroot smoothie FAQs

Check out our free 7-day vegetarian weight loss meal plan to learn the best practices and healthy recipes for weight loss.

More recipes for you

If you like refreshing summer treats, check out these protein popsicle recipes. They’re super simple and healthier than store-bought sweets.

If you’re a student or just looking for quick and affordable vegetarian meals, click the link for 58 wonderful ideas.

Don’t throw away your leftover veg! It’s wasteful, especially when you can create amazing recipes with them!

Last but not least, check out our new high-protein overnight oats recipe. It’s delicious, low calorie and weight loss friendly!

I hope you enjoyed learning about the amazing benefits of beet smoothies! Give this recipe a try and share your thoughts in the comments.

The post Beetroot Smoothie – Perfect for Weight Loss and Detox appeared first on Hurry The Food Up.