High Protein Dessert

Hey everyone,

I hope you had an amazing week so far. Today we’re going to discover a delicious Lentil stuffed Bell Peppers and a high protein Dessert.

Lentil Stuffed Bell Peppers

Description: Colorful bell peppers stuffed with hearty lentils, vegetables, and flavorful spices, creating a satisfying plant-based meal.

Serving Size: 2 stuffed peppers

Nutrients: Provides a good source of protein, fiber, vitamins A and C.

Preparation Time: 15 minutes

Cooking Time: 35 minutes

Total Time: 50 minutes

Ingredients:

• 2 large bell peppers (any color)

• 1/2 cup dried green or brown lentils

• 1 cup vegetable broth

• 1 tablespoon olive oil

• 1/2 onion, finely chopped

• 2 garlic cloves, minced

• 1/2 teaspoon ground cumin

• 1/2 teaspoon paprika

• Salt and pepper, to taste

• 1/2 cup diced tomatoes (fresh or canned)

• 1/4 cup chopped fresh parsley or cilantro

• Optional: Vegan cheese for topping

Equipment Needed:

• Baking dish

Step-by-Step Instructions:

1. Preheat your oven to 375°F (190°C).

2. Prepare the lentils: Rinse lentils under cold water. In a small pot, bring vegetable broth to a boil, add lentils, reduce heat to low, cover, and simmer for 15-20 minutes or until lentils are tender and liquid is absorbed.

3. Prepare the bell peppers: Cut the tops off the bell peppers and remove seeds and membranes. If needed, slice a small portion off the bottom of each pepper so they stand upright.

4. Sauté onion and garlic: In a skillet, heat olive oil over medium heat. Add chopped onion and cook until translucent, about 3-4 minutes. Add minced garlic and cook for another 1-2 minutes.

5. Combine ingredients: To the skillet, add cooked lentils, ground cumin, paprika, salt, pepper, diced tomatoes, and chopped parsley or cilantro. Stir well to combine and cook for 2-3 minutes.

6. Stuff the peppers: Spoon the lentil mixture evenly into the prepared bell peppers.

7. Bake: Place stuffed peppers upright in a baking dish. Cover with foil and bake for 20-25 minutes, until peppers are tender.

8. Serve: Optionally sprinkle with vegan cheese and serve hot.

Tips and Variations:

• Variation: Use quinoa or bulgur instead of lentils for a different texture.

• Tip: Pre-cook lentils ahead of time for quicker assembly.

• Tip: Add chopped nuts or seeds to the filling for extra crunch and nutrition.

Serving Suggestions:

• Serve with a side salad dressed with lemon vinaigrette.

• Pair with a refreshing cucumber and mint yogurt sauce.

Nutritional Information: (per stuffed pepper, without cheese)

• Calories: 220 kcal

• Protein: 10g

• Fat: 5g

• Carbohydrates: 35g

• Fiber: 12g

Notes:

• Leftover stuffed peppers can be refrigerated for up to 3 days. Reheat in the oven or microwave before serving.

High-Protein Dessert: Chia Seed Pudding

Title: Chia Seed Pudding with Berries

Description: Creamy chia seed pudding made with coconut milk, sweetened with maple syrup, and topped with fresh berries.

Serving Size: 1 serving

Nutrients: High in fiber, omega-3 fatty acids, and antioxidants.

Preparation Time: 5 minutes (plus chilling time)

Cooking Time: 0 minutes

Total Time: 4 hours (mostly chilling time)

Ingredients:

• 1/4 cup chia seeds

• 3/4 cup coconut milk (or any plant-based milk)

• 1 tablespoon maple syrup (adjust to taste)

• 1/2 teaspoon vanilla extract

• protein powder (optional)

• Fresh berries (such as strawberries, blueberries) for topping

Equipment Needed:

• Mixing bowl

• Airtight container or jar

Step-by-Step Instructions:

1. Mix chia seeds, coconut milk, maple syrup, and vanilla extract in a bowl.

2. Whisk until well combined. Let sit for 5 minutes, then whisk again to prevent clumping.

3. Cover and refrigerate for at least 4 hours or overnight, until pudding thickens.

4. Serve chilled, topped with fresh berries.

Tips and Variations:

• Variation: Add cocoa powder for chocolate chia pudding. Mix in some protein powder for more protein.

• Tip: Stir pudding mixture again after 30 minutes of chilling to avoid clumps.

• Tip: Use honey or agave syrup instead of maple syrup for different flavors.

Serving Suggestions:

• Sprinkle with shredded coconut or chopped nuts for added texture.

• Enjoy as a healthy breakfast or snack.

Nutritional Information:

• Calories: 280 kcal

• Protein: <7g (without protein powder)

• Fat: 20g

• Carbohydrates: 22g

• Fiber: 14g

Notes:

• Chia seed pudding can be stored in the refrigerator for up to 5 days.

Crafting Delicious Plant-Based Meals: Tips for Success

1. Balance Macronutrients:

   • Include plant-based proteins (beans, lentils, tofu), healthy fats (avocado, nuts, seeds), and complex carbohydrates (whole grains, starchy vegetables) for a well-rounded meal.

2. Enhance Flavor with Spices and Herbs:

   • Experiment with spices (cumin, paprika, turmeric) and fresh herbs (cilantro, basil) to add depth and freshness without excessive salt.

3. Diversify Textures and Colors:

   • Mix textures (crunchy nuts, tender vegetables) and aim for a colorful plate with a variety of vegetables and fruits to maximize visual appeal and nutritional diversity.

If you found this Newsletter helpful, please post your meal on instagram and tag us @eat_mee_newsletter

Don’t forget,

Stay safe!

Try one of these recipes and tag us, see you next Friday