Tammy Fry | Contributors - Nourish plant-based living

Tammy Fry

Tammy Fry
Tammy is a plant-based expert and author of the cookbook Made with Love & Plants. She is a Director at the Fry Family Food company, which was founded by her parents. She is also a 5th dan karateka and Junior World Champion, and the mother of two young boys.

Articles by Tammy Fry

View ›
Recipe

Creamy vegetable korma

The ultimate vehicle for a colourful array of vegetables (vary the mix by season or as you choose), this rich and fragrant korma with tender...

- Tammy Fry
View ›
Recipe

Dhal makhani

Restaurant quality, yet surprisingly simple to make, this classic black-lentil curry from Made with Love and Plants by Tammy Fry is sure...

- Tammy Fry
View ›
Recipe

The rainbow unicorn

This smoothie takes a few minutes longer to prepare than a standard smoothie, but your kids will LOVE you for it. It’s also super pretty and...

- Tammy Fry
View ›
Recipe

The hip wiggler

The tastiest smoothie you can make, loaded with the yummiest ingredients around. Find your inner child and go wild!

- Tammy Fry
View ›
Recipe

The brain food bowl

This smoothie is a mind-busting, brain-charging, omega-filled must-have!

- Tammy Fry

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Creamy vegetable korma

Tammy Fry

The ultimate vehicle for a colourful array of vegetables (vary the mix by season or as you choose), this rich and fragrant korma with tender cashews hits the spot every time.

dinner
bowl foodgluten-free optionkid-friendly
Indian

Ingredients

Serves 4–6

TO SERVE

Method

  1. Heat the coconut oil over a medium-high heat in a heavy-bottomed pot. Add the onion and fry over a medium heat for 5–8 minutes, or until the onions just start to brown.
  2. Add the garlic and ginger then sauté on medium heat for 3–5 minutes. Add the cumin, garam masala, and turmeric, then sauté until the onion is caramelised.
  3. Add the sweet potato, cauliflower, pumpkin, capsicum, and chillies to the pot and stir over a medium heat for 2–4 minutes, until the vegetables are lightly coated with the spices. 
  4. Add the stock, coconut milk, coconut sugar, and lime juice, then bring to a simmer for 12–15 minutes, or until all the vegetables are cooked through. 
  5. Stir in the frozen peas and return to a simmer.
  6. Place the cashew nuts, sesame seeds, and yoghurt in a blender and blitz together to create a nut paste. Stir the nut paste into the korma and simmer for another 3–5 minutes. Remove from the heat and season to taste.
  7. Top with coriander, toasted cashews, and coconut flakes to serve.

TIP: Feel free to replace the veggies with any one-day-to-go vegetables you have left in your fridge.

Made with love and plants by Tammy Fry - book cover This recipe is an edited extract from Made with Love and Plants by Tammy Fry, published by Penguin Random House, South Africa. Photography by Nigel Deary and Sonja Wrethman.
Tammy Fry
Tammy Fry

Tammy is a plant-based expert and author of the cookbook Made with Love & Plants.

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Dhal makhani

Tammy Fry

Restaurant quality, yet surprisingly simple to make, this classic black-lentil curry from Made with Love and Plants by Tammy Fry is sure to become a suppertime staple. Just remember to factor in pre-soaking time for the lentils!

dinner
bowl foodgluten-free option
Indian

Ingredients

Serves 6–8

TO SERVE

Method

  1. Soak the lentils for at least 6 hours, preferably overnight. Then rinse under cold, running water 3 or 4 times before cooking. 
  2. In a large pot, bring the lentils and 4 cups of water to a simmer and cook for 25–35 minutes, until tender.
  3. Meanwhile, place the coconut oil in a heavy-based saucepan over a medium heat. Add the cinnamon sticks, cumin seeds, and bay leaves. Stir the spices and cook until fragrant (about 3 minutes), being careful to not burn them.
  4. Add the garam masala, turmeric, ground coriander, and paprika, then cook for 2–3 minutes while stirring. Add in the onion, ginger, and garlic and continue cooking for another 3 minutes. 
  5. Place the canned tomatoes in a food processor and puree until smooth.
  6. Add the pureed tomatoes, sugar, cayenne pepper, and salt to the spiced onion and garlic mixture and simmer for 5 minutes. 
  7. By now, the lentils should be cooked. Drain the lentils and add to the tomato and spice mixture. 
  8. Pour in the coconut cream and 1 cup water and cook for 15 minutes. You can adjust the thickness by adding more liquid or otherwise cooking uncovered to evaporate some of the liquid. Season to taste.
  9. Serve with fresh coriander, chopped chillies, and basmati rice.
Made with love and plants by Tammy Fry - book cover This recipe is an edited extract from Made with Love and Plants by Tammy Fry, published by Penguin Random House, South Africa. Photography by Nigel Deary and Sonja Wrethman.
Tammy Fry
Tammy Fry

Tammy is a plant-based expert and author of the cookbook Made with Love & Plants.

This recipe was featured in Nourish plant-based living, Issue 64 • View magazine

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The rainbow unicorn

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This smoothie takes a few minutes longer to prepare than a standard smoothie, but your kids will LOVE you for it. It’s also super pretty and perfect for a sunny day.

beverage
kid-friendlyrefined sugar freesmoothie

Ingredients

Serves 2

LAYER 1

LAYER 2

LAYER 3

LAYER 4

TOPPINGS (optional)

Method

  1. To create the first layer, blend all the ingredients together until smooth, but still thick enough to spoon out, so don’t add too much coconut milk. This will also prevent the layers from leaching into one another, thereby spoiling the effect. Pour half the mixture into a glass or jar to form the bottom layer. Place in the freezer to set (see tip).
  2. For the second layer, add the acai (frozen or powdered) or frozen blueberries to the remaining half of layer 1, then blend until smooth. Using a spoon to help, pour the mixture over the first layer so that it lands ‘softly’. Place in the freezer to set (see tip). Rinse the blender well.
  3. Next, make the third layer. Place all the ingredients into the clean blender and blend until smooth. Carefully pour half the mixture over the previous layer. Place in the freezer to set (see tip).
  4. To make the fourth layer, combine the spirulina powder with the leftover smoothie mixture from layer 3 and blend until smooth. Pour this over the third layer. Finally, sprinkle over toppings of choice. Time to enjoy (after you’ve posted to Insta, of course!).

TIP: To achieve the angled-layer effect, pour each layer of the smoothie into the glass at an angle, positioning the glass at the same angle in the freezer, between each layer. This takes time, so only attempt it if you want an Instagram-worthy result!

Made with love and plants by Tammy Fry - book cover This recipe is an edited extract from Made with Love and Plants by Tammy Fry, published by Penguin Random House, South Africa. Photography by Nigel Deary and Sonja Wrethman.
Tammy Fry
Tammy Fry

Tammy is a plant-based expert and author of the cookbook Made with Love & Plants.

This recipe was originally featured in Nourish plant-based living, Issue 68 • View magazine

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The hip wiggler

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The tastiest smoothie you can make, loaded with the yummiest ingredients around. Find your inner child and go wild!

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smoothie

Ingredients

Serves 1

TOPPINGS (optional)

Method

  1. Pour the almond milk into the blender. Adding the liquid at the bottom makes it easier to blend. Then add all the other ingredients and blend until smooth.
  2. Transfer to a jar or glass and sprinkle with your choice of toppings (one, some, or all), then devour and go get your wiggle on!
Made with love and plants by Tammy Fry - book cover This recipe is an edited extract from Made with Love and Plants by Tammy Fry, published by Penguin Random House, South Africa. Photography by Nigel Deary and Sonja Wrethman.
Tammy Fry
Tammy Fry

Tammy is a plant-based expert and author of the cookbook Made with Love & Plants.

This recipe was originally featured in Nourish plant-based living, Issue 68 • View magazine

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The brain food bowl

Tammy Fry

This smoothie is a mind-busting, brain-charging, omega-filled must-have!

breakfast
bowl foodsmoothie

Ingredients

Serves 1

TOPPINGS (optional)

Method

  1. Pour the almond milk into the blender. Adding the liquid at the bottom makes it easier to blend. Then add all the other ingredients, except the toppings, and blend on high until very smooth.
  2. Transfer to a bowl and sprinkle over your choice of toppings.
Made with love and plants by Tammy Fry - book cover This recipe is an edited extract from Made with Love and Plants by Tammy Fry, published by Penguin Random House, South Africa. Photography by Nigel Deary and Sonja Wrethman.
Tammy Fry
Tammy Fry

Tammy is a plant-based expert and author of the cookbook Made with Love & Plants.

This recipe was originally featured in Nourish plant-based living, Issue 68 • View magazine

Enjoying our inspiring stories? Sign up to our newsletter and receive our latest editorial and offers directly in your inbox.

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Health
Mythbusting: Gut health

If you want to get your gut in order, Dr Will Bulsiewicz is the expert to help you sort out fact from fiction. This is the gut-health cheat sheet...

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YOUR INPUT