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Tammy Fry seed blog

6 Tips for a Plant-Powered Lunchbox

Creating a healthy plant-based lunchbox for kids is not only nutritious but can be delicious, exciting and teach good eating habits early on! Here are five steps to help you prepare a balanced and appealing meal: 1. Include a Variety of Food Groups: Aim to include foods from different food […]

Roasted Butternut, Beetroot and Crispy Sage Tart

INGREDIENTS Toppings: 2 cups (± 400 g) baby beetroots, washed 1⁄2 butternut (225–275 g), peeled and cubed 2 Tbsp apple cider vinegar 1 Tbsp rice malt syrup Salt and pepper to taste Hot water pastry crust: 100 g vegan butter or margarine 80 ml water, room temperature 1 1⁄2 cups […]

Meat-free ‘Chicken Parmigiana’

INGREDIENTS   MARINARA SAUCE  2 Tbsp (30 ml) olive oil  1 medium onion, chopped  2 cloves garlic, finely chopped  400 ml tomato passata  ½ C (125 ml) water  2 tsp (10 ml) brown sugar  1 tsp (5 ml) dried oregano  1 tsp (5 ml) dried thyme  ½ tsp (2,5 ml) […]

Breakfast Carrot Cake

Not all puddings are equal. Take this one for example, technically a cake, eaten at breakfast, no refined sugar, no dairy and nutrition in every spoonful. Breakfast doesn’t get better than this. Serves: 2 Prep time: 20 minutes Cook time: 10 minutes INGREDIENTS 1 cup coconut milk 1 cup water 1 […]

The Hip Wiggler

The tastiest smoothie you can make, loaded with the yummiest ingredients around. Find your inner child and go wild! Serves: 1 Prep time: 5 minutes INGREDIENTS 1 cup almond milk 1 banana, frozen, peeled and cut into chunks 1⁄2 cup ice cubes 3 dates, pitted 1⁄4 cup raw almonds 1⁄4 […]

Plant-based Chocolate Truffles

According to my son, these little chocolate balls are ‘the bomb’. Just a few minutes to make and they go down a treat in lunchboxes, at school bake sales and birthday parties. Makes: 12 Truffles Prep time: 10 minutes INGREDIENTS 120 g pitted dates 60 g raw hazelnuts 60 g raw […]

‘Sushi’ Jars with Cashew Wasabi Cream

Serves: 2 Prep time: 20 minutes Cook time: 25 minutes INGREDIENTS 2 sterilised jars 1⁄4 red cabbage, shredded 2 carrots, grated 1 cup edamame beans, shelled 1⁄4 cup sushi ginger 1 avocado, sliced 1⁄4 cup wakame seaweed juice of 1 lime 1⁄2 pack vegan prawn-style pieces (optional) (e.g. Fry’s) 1⁄2 cup […]

Healthy Eating on a Plant-based Diet

While you probably grew up learning about the traditional food pyramid, you may be less familiar with any of the plant-based versions. In the past, we were taught that animal products play a vital role in our diet, so when switching to a plant-based diet, many people make the assumption […]