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

Coconut chilli lime strip kebabs

Kebab sticks are the perfect BBQ food, and these ones prove that anything they can make, we can make vegan!

- Tammy Fry
View ›
Recipe

‘Sushi’ jars with cashew wasabi cream

These colourful vegan sushi jars pack in a heap of nutritious wholefood ingredients, and are a flavour sensation.

- Tammy Fry
View ›
Recipe

The calcium boost bowl

Banana, tahini, figs, and a sneaky serving of fresh greens create a dreamy flavour combo in this powerhouse smoothie bowl, rich in calcium,...

- Tammy Fry
View ›
Food stories

Batch cooking 101

Tammy Fry breaks down the what, why, and how of batch cooking in this practical guide, complete with meal ideas based...

- Tammy Fry
View ›
Recipe

Yogi’s protein-packed chickpea omelette

If the dish your heart desires isn’t already vegan, a dash of love and a sprinkle of creativity can make it so!

- Tammy Fry

Enjoying our inspiring stories? We always love to hear from you with suggestions for the content you want more of. Suggest a topic here.

Sign up to our newsletter and receive our latest editorial and offers directly in your inbox.

More delicious vegan recipes

View ›
Recipe
Fruity iced tea punch

Forget store-bought iced tea because this fruity punch has it all.

Maša Ofei View ›
Recipe
Quinoa Buddha bowl with tahini dressing

Simple but delicious, this quinoa Buddha bowl with lemon and tahini dressing is packed full of vibrant and nutritious ingredients.

Maša Ofei
Tess Eden View ›
Recipe
Raw passion fruit and lemon cheesecake bars

These citrus slices are the sweetest summery treat!

Tess Eden
Caitlin Adler View ›
Recipe
Chocolate pecan banana ice cream

One of the best guilt-free desserts around, this ice cream from the Vegan Easy 7-day Endurance meal plan is made with frozen bananas, chocolate...

Caitlin Adler
Claire Power View ›
Recipe
Green farro salad

This bright, feel-good salad is a perfect way to enjoy farro, a nutritious ancient grain from the wheat family with a subtle nutty flavour and...

Claire Power
Naomi Sherman View ›
Recipe
Roasted artichokes in lemon and white wine sauce

Using canned artichokes makes this starter simple yet spectacular.

Naomi Sherman
Adam Guthrie View ›
Recipe
Red curry ramen

This recipe combines noodles, shiitake mushrooms and greens in a creamy spiced broth, creating a mouthwatering fusion of Japanese and Malaysian...

Adam Guthrie

Our latest inspiration

Nicole Kennedy View ›
Health
Mindful escapes with Billabong Retreat

In the fast-paced and demanding world we live in, finding moments of stillness and calm can be challenging. In an attempt to find a little peace...

Nicole Kennedy
Rachael Morris View ›
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...

Rachael Morris
Samantha van Egmond View ›
Earth
Elevate your eco cred

Time for an eco spring clean? Here are seven simple swaps for the conscious consumer

Samantha van Egmond
Rohini Bajekal View ›
Health
The cycle of hormones

If you haven’t quite got your cycle phases figured out, you’re not alone. But it’s time to tune in to your body’s rhythms - so that you...

Rohini Bajekal
Kate Hall View ›
Earth
Sustainable and eco-friendly period products

Eco period products have risen in popularity – they’re sustainable, affordable, healthy, and convenient. Here’s what you need to know so...

Kate Hall
Elizabeth Douglas View ›
Mind
Seven stages of going vegan

Going vegan can be a life-changing experience, and it’s not without its challenges. The good news is you’re not alone. There are identifiable...

Elizabeth Douglas
View ›
Culture
A haven on Earth

Mountains stretch down to coastal plains, which hug the curves of over 100 pristine beaches, all gazing out towards the stunning waters of the...

More inspiration from our mindful collective

From Breathe Magazine View ›
Wellbeing - Breathe Magazine
Time to live

Does life feel like an uphill battle? Maybe it’s time for change

From Breathe Magazine
From Breathe Magazine View ›
Wellbeing - Breathe Magazine
Natural sleep oils

Spraying sheets and pillows with calming scents can be a wonderful aid to slumber

From Breathe Magazine
From Mindful Puzzles View ›
Wellbeing - Mindful Puzzles
Start with you

Taking a look at self-reflection

From Mindful Puzzles
From Mindful Puzzles View ›
Wellbeing - Mindful Puzzles
To wander with no purpose

The next time you go for a walk, discover the wonder of the everyday world around you

From Mindful Puzzles
From Breathe Magazine View ›
Wellbeing - Breathe Magazine
Let it glow

A skincare routine can be a way to nourish yourself inside and out

From Breathe Magazine
From Mindful Parenting View ›
Wellbeing - Mindful Parenting
Seeking the silver lining

When the clouds converge, practise gratitude for the smallest of glimmers, and learn to dance in the rain.

From Mindful Parenting

Coconut chilli lime strip kebabs

Tammy Fry

Kebab sticks are the perfect BBQ food, and these ones prove that anything they can make, we can make vegan!

dinnerlunch
barbecuefinger foodkid-friendly
Middle Eastern

Ingredients

Serves 4

Coconut chilli lime marinade

kebabs

to serve

Method

  1. First, make the marinade. Place all marinade ingredients into the bowl of a food processor and blitz until combined. Set aside.
  2. To prepare the kebabs, thread the chicken-style strips onto soaked wooden skewers, alternating with slices of red capsicum and red onion.
  3. Pour the marinade over the prepared kebabs and leave to marinate for 15–20 minutes (or overnight if possible).
  4. Heat a barbecue grill (or a griddle) to a medium-high heat and grill the kebabs for 5–8 minutes, turning often. Remove from the heat and immediately sprinkle with the lime juice that was set aside. 
  5. To serve, sprinkle over the coconut flakes, chilli flakes, and lime zest.
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 64 • View magazine

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

More delicious vegan recipes

Amanda Logan View ›
Recipe
Kentucky-style cauliflower burger

Burgs are life! We love all the classics, and they are tastier and better for you when filled with plants.

Amanda Logan
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
Rebecca Stonor View ›
Recipe
Indonesian salad with spiced tempeh topping

This salad is a take on urap sayur that instead uses crumbled tempeh and toasted almonds to top the dish. A balance of spicy, sweet, and sour...

Rebecca Stonor
Chef Cynthia Louise View ›
Recipe
Coconut lentil soup

You’ll be scoffing mouthfuls of this rich, hearty, budget-friendly soup before anyone else has a chance to dive in. It’s that good! I...

Chef Cynthia Louise
Katie White View ›
Recipe
Sweet fig pizza with salted caramel and chocolate

If you haven’t tried sweet pizza before, it’s time to fix that! In this recipe, homemade pizza bases are smothered with sweet bechamel, and...

Katie White
Adam Guthrie View ›
Recipe
Vegan pad kee mao

Healthy, satisfying and flavoursome, this pad kee mao is vibrant Thai food at its best. 

Adam Guthrie
Chef Cynthia Louise View ›
Recipe
Sticky date pudding

Surround yourself with good friends, I say. This sticky date pudding would be nowhere near as epic without a bit of mentoring (and tough love)...

Chef Cynthia Louise

Our latest inspiration

Nicole Kennedy View ›
Health
Mindful escapes with Billabong Retreat

In the fast-paced and demanding world we live in, finding moments of stillness and calm can be challenging. In an attempt to find a little peace...

Nicole Kennedy
Rachael Morris View ›
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...

Rachael Morris
Samantha van Egmond View ›
Earth
Elevate your eco cred

Time for an eco spring clean? Here are seven simple swaps for the conscious consumer

Samantha van Egmond
Rohini Bajekal View ›
Health
The cycle of hormones

If you haven’t quite got your cycle phases figured out, you’re not alone. But it’s time to tune in to your body’s rhythms - so that you...

Rohini Bajekal
Kate Hall View ›
Earth
Sustainable and eco-friendly period products

Eco period products have risen in popularity – they’re sustainable, affordable, healthy, and convenient. Here’s what you need to know so...

Kate Hall
Elizabeth Douglas View ›
Mind
Seven stages of going vegan

Going vegan can be a life-changing experience, and it’s not without its challenges. The good news is you’re not alone. There are identifiable...

Elizabeth Douglas
View ›
Culture
A haven on Earth

Mountains stretch down to coastal plains, which hug the curves of over 100 pristine beaches, all gazing out towards the stunning waters of the...

More inspiration from our mindful collective

From Breathe Magazine View ›
Wellbeing - Breathe Magazine
Time to live

Does life feel like an uphill battle? Maybe it’s time for change

From Breathe Magazine
From Breathe Magazine View ›
Wellbeing - Breathe Magazine
Natural sleep oils

Spraying sheets and pillows with calming scents can be a wonderful aid to slumber

From Breathe Magazine
From Mindful Puzzles View ›
Wellbeing - Mindful Puzzles
Start with you

Taking a look at self-reflection

From Mindful Puzzles
From Mindful Puzzles View ›
Wellbeing - Mindful Puzzles
To wander with no purpose

The next time you go for a walk, discover the wonder of the everyday world around you

From Mindful Puzzles
From Breathe Magazine View ›
Wellbeing - Breathe Magazine
Let it glow

A skincare routine can be a way to nourish yourself inside and out

From Breathe Magazine
From Mindful Parenting View ›
Wellbeing - Mindful Parenting
Seeking the silver lining

When the clouds converge, practise gratitude for the smallest of glimmers, and learn to dance in the rain.

From Mindful Parenting

‘Sushi’ jars with cashew wasabi cream

Tammy Fry

These colourful vegan sushi jars pack in a heap of nutritious wholefood ingredients, and are a flavour sensation.

dinnerlunch
gluten-free optionlunch box ideas
japanese

Ingredients

Serves 6

QUINOA BASE

homemade teriyaki sauce

cashew wasabi cream

sushi layers

Method

  1. First make the quinoa base. Wash the quinoa under cold, running water until the water runs clear. Add the quinoa and water to a saucepan over a high heat, stirring occasionally, until it boils. Reduce the heat to low and simmer, uncovered, for 10–12 minutes.
  2. Combine the vinegar, sugar, and salt in a small bowl. 
  3. Once the quinoa is cooked, transfer it to a ceramic or plastic bowl, then fold the vinegar mixture into the quinoa. Place in the fridge to cool.
  4. Next, make the teriyaki sauce. In a small saucepan, mix all the ingredients together and heat over a medium heat and bring to a boil, then gently simmer for 15 minutes, or until slightly thickened. The ‘sushi jar’ only requires 120ml of the sauce, but it’s great to keep in a sealed bottle in the fridge to enjoy with other dishes.
  5. To make the cashew wasabi cream, add all the ingredients to a blender, gradually adding the water as needed, and blitzing for about 30 seconds until smooth and creamy.
  6. To assemble the sushi jar, place ¼ cup of the quinoa mixture at the bottom of a sterilised jar. Follow with a layer of the cabbage, carrots, beans, ginger, avocado, and wakame seaweed. Repeat with the other jars until all ingredients are used up. Squeeze the lime over the salad layers.
  7. When ready to serve, grill the prawn-style pieces (if using). Skewer the ‘prawns’ and dip them into the cashew wasabi cream, then add them to the salad jars.
  8. Serve, drizzled with 2–3 tbsp of teriyaki sauce.

TIP: These little sushi jars are perfect to seal and refrigerate for up to 3 days.

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 64 • View magazine

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

More delicious vegan recipes

Adam Guthrie View ›
Recipe
Creamy mushroom and tofu stroganoff

You don’t need animal products to make lusciously creamy and satisfying dishes. You don’t even need oil! This wholefood, plant-based...

Adam Guthrie
Chef Cynthia Louise View ›
Recipe
Sticky date pudding

Surround yourself with good friends, I say. This sticky date pudding would be nowhere near as epic without a bit of mentoring (and tough love)...

Chef Cynthia Louise
Chef Cynthia Louise View ›
Recipe
Best-ever brownie

This is the perfect plant-based brownie for the brownie connoisseur. Years in the making, and now captured for you to enjoy. It’s as much for...

Chef Cynthia Louise
Amanda Logan View ›
Recipe
Kentucky-style cauliflower burger

Burgs are life! We love all the classics, and they are tastier and better for you when filled with plants.

Amanda Logan
Rebecca Stonor View ›
Recipe
Lemon cheesecake

Shifting to a wholefood plant-based diet doesn’t mean missing out on cheesecake. This recipe uses tofu instead of cream cheese and is therefore...

Rebecca Stonor
Amanda Logan View ›
Recipe
Ultimate green burger

Burgs are life! We love all the classics, and they are tastier and better for you when filled with plants.

Amanda Logan
Chef Cynthia Louise View ›
Recipe
Dairy-free potato bake

The star of the dish is the cashew cream. Be sure to push the veggies down so they are covered before baking. The magic happens when they soak up...

Chef Cynthia Louise

Our latest inspiration

Nicole Kennedy View ›
Health
Mindful escapes with Billabong Retreat

In the fast-paced and demanding world we live in, finding moments of stillness and calm can be challenging. In an attempt to find a little peace...

Nicole Kennedy
Rachael Morris View ›
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...

Rachael Morris
Samantha van Egmond View ›
Earth
Elevate your eco cred

Time for an eco spring clean? Here are seven simple swaps for the conscious consumer

Samantha van Egmond
Rohini Bajekal View ›
Health
The cycle of hormones

If you haven’t quite got your cycle phases figured out, you’re not alone. But it’s time to tune in to your body’s rhythms - so that you...

Rohini Bajekal
Kate Hall View ›
Earth
Sustainable and eco-friendly period products

Eco period products have risen in popularity – they’re sustainable, affordable, healthy, and convenient. Here’s what you need to know so...

Kate Hall
Elizabeth Douglas View ›
Mind
Seven stages of going vegan

Going vegan can be a life-changing experience, and it’s not without its challenges. The good news is you’re not alone. There are identifiable...

Elizabeth Douglas
View ›
Culture
A haven on Earth

Mountains stretch down to coastal plains, which hug the curves of over 100 pristine beaches, all gazing out towards the stunning waters of the...

More inspiration from our mindful collective

From Breathe Magazine View ›
Wellbeing - Breathe Magazine
Time to live

Does life feel like an uphill battle? Maybe it’s time for change

From Breathe Magazine
From Breathe Magazine View ›
Wellbeing - Breathe Magazine
Natural sleep oils

Spraying sheets and pillows with calming scents can be a wonderful aid to slumber

From Breathe Magazine
From Mindful Puzzles View ›
Wellbeing - Mindful Puzzles
Start with you

Taking a look at self-reflection

From Mindful Puzzles
From Mindful Puzzles View ›
Wellbeing - Mindful Puzzles
To wander with no purpose

The next time you go for a walk, discover the wonder of the everyday world around you

From Mindful Puzzles
From Breathe Magazine View ›
Wellbeing - Breathe Magazine
Let it glow

A skincare routine can be a way to nourish yourself inside and out

From Breathe Magazine
From Mindful Parenting View ›
Wellbeing - Mindful Parenting
Seeking the silver lining

When the clouds converge, practise gratitude for the smallest of glimmers, and learn to dance in the rain.

From Mindful Parenting

The calcium boost bowl

Tammy Fry

Banana, tahini, figs, and a sneaky serving of fresh greens create a dreamy flavour combo in this powerhouse smoothie bowl, rich in calcium, vitamin K, and a host of other bone-healthy nutrients.

breakfast
bowl foodsmoothie

Ingredients

Serves 1

TOPPING OPTIONS

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.

More delicious vegan recipes

Rebecca Stonor View ›
Recipe
Lemon cheesecake

Shifting to a wholefood plant-based diet doesn’t mean missing out on cheesecake. This recipe uses tofu instead of cream cheese and is therefore...

Rebecca Stonor
Katie White View ›
Recipe
Sweet fig pizza with salted caramel and chocolate

If you haven’t tried sweet pizza before, it’s time to fix that! In this recipe, homemade pizza bases are smothered with sweet bechamel, and...

Katie White
Raya Higgs View ›
Recipe
Mie goreng

This Indonesian fried noodle dish can be found at both high-end restaurants and street food vendors in the region – it’s a popular dish for...

Raya Higgs
Amanda Logan View ›
Recipe
Ultimate green burger

Burgs are life! We love all the classics, and they are tastier and better for you when filled with plants.

Amanda Logan
Chef Cynthia Louise View ›
Recipe
Sticky date pudding

Surround yourself with good friends, I say. This sticky date pudding would be nowhere near as epic without a bit of mentoring (and tough love)...

Chef Cynthia Louise
Chef Cynthia Louise View ›
Recipe
Coconut lentil soup

You’ll be scoffing mouthfuls of this rich, hearty, budget-friendly soup before anyone else has a chance to dive in. It’s that good! I...

Chef Cynthia Louise
Clare Scrine View ›
Recipe
Roasted broccoli green curry with coconut rice

The trick to this super-vibrant green curry is to add a bunch of blitzed leafy greens into the paste to ensure a lovely, bright-green colour. I...

Clare Scrine

Our latest inspiration

Nicole Kennedy View ›
Health
Mindful escapes with Billabong Retreat

In the fast-paced and demanding world we live in, finding moments of stillness and calm can be challenging. In an attempt to find a little peace...

Nicole Kennedy
Rachael Morris View ›
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...

Rachael Morris
Samantha van Egmond View ›
Earth
Elevate your eco cred

Time for an eco spring clean? Here are seven simple swaps for the conscious consumer

Samantha van Egmond
Rohini Bajekal View ›
Health
The cycle of hormones

If you haven’t quite got your cycle phases figured out, you’re not alone. But it’s time to tune in to your body’s rhythms - so that you...

Rohini Bajekal
Kate Hall View ›
Earth
Sustainable and eco-friendly period products

Eco period products have risen in popularity – they’re sustainable, affordable, healthy, and convenient. Here’s what you need to know so...

Kate Hall
Elizabeth Douglas View ›
Mind
Seven stages of going vegan

Going vegan can be a life-changing experience, and it’s not without its challenges. The good news is you’re not alone. There are identifiable...

Elizabeth Douglas
View ›
Culture
A haven on Earth

Mountains stretch down to coastal plains, which hug the curves of over 100 pristine beaches, all gazing out towards the stunning waters of the...

More inspiration from our mindful collective

From Breathe Magazine View ›
Wellbeing - Breathe Magazine
Time to live

Does life feel like an uphill battle? Maybe it’s time for change

From Breathe Magazine
From Breathe Magazine View ›
Wellbeing - Breathe Magazine
Natural sleep oils

Spraying sheets and pillows with calming scents can be a wonderful aid to slumber

From Breathe Magazine
From Mindful Puzzles View ›
Wellbeing - Mindful Puzzles
Start with you

Taking a look at self-reflection

From Mindful Puzzles
From Mindful Puzzles View ›
Wellbeing - Mindful Puzzles
To wander with no purpose

The next time you go for a walk, discover the wonder of the everyday world around you

From Mindful Puzzles
From Breathe Magazine View ›
Wellbeing - Breathe Magazine
Let it glow

A skincare routine can be a way to nourish yourself inside and out

From Breathe Magazine
From Mindful Parenting View ›
Wellbeing - Mindful Parenting
Seeking the silver lining

When the clouds converge, practise gratitude for the smallest of glimmers, and learn to dance in the rain.

From Mindful Parenting

Batch cooking 101

19th August 2022
Words by Tammy Fry
Category: Food stories | Guides
Healthy habitsMeal prep and planningNutritionWellbeing

Tammy Fry breaks down the what, why, and how of batch cooking in this practical guide, complete with meal ideas based on her own family’s favourites.

Could batch cooking be the new fairy godmother of food preparation? With all the pressures of life, meal preparation can not only be intimidating but also seem impossible. We are all trying to juggle so many balls at once, and there is never enough time in the day to think about healthy family meals – not to mention the absolute lack of creativity at 6pm with a few hungry mouths to feed. I totally get it!

Batch cooking has transformed the way I feed my family and gives me a few precious minutes extra in the evenings to play a game with my kids or help them with their homework.

WHAT IS BATCH COOKING?

Batch cooking is the pre-preparing of recipes, which can be mixed and matched to create a variety of meals throughout the week. These meals are what I refer to as ‘bases’, and which will work with various other ‘last-minute-quick-cooks’ such as rice, quinoa or salads. For me, batch cooks are usually done on a Sunday and typically take around 1½ hours to prepare. It’s also a good time to do your juicing for the week, prepare overnight oats, chia breakfast bowls or even just wash and cut veggies for use later in the week.

WHY IS BATCH COOKING SO ON TREND?

  • Getting into the habit of batch cooking will save time during the week and alleviate mealtime stress, creating more time to help kids with homework, empty the dishwasher, take washing off the line, put your feet up, meditate or go for a quick walk.
  • One mess, one clean. Enough said!
  • You’ll eat more whole plant-based foods – no more last-minute, highly processed foods or take-out, which will result in a healthier, happier you!
  • You’ll save money. Buying your food in bulk and preparing it at home is much cheaper than buying ready meals and takeout.
  • Workplace lunches will be transformed. Leftovers and batch cooks are lifesavers when it comes to packing lunch – no more junk food from the canteen.
  • You will feel like a rock star – being organised and having everything in place when you get home from work gives you such a sense of achievement – this alone makes batch cooking worthwhile!

HERE’S HOW!

#1. Plan

Plan your meals for the week or have an idea of the meals you think you may like. Some examples:

  • Chilli can be served with roasted sweet potato, or eaten with tacos and guacamole. You can roll it into a wrap to make a burrito, or even spoon it straight onto a slice of sourdough.
  • Red lentil dhal can be served alongside a quick curry, packed for school in a flask with toasted wraps, or eaten with sliced avocado for breakfast.
  • A hearty vegan Bolognese sauce can be layered into a lasagne, served over spaghetti, or eaten with sourdough bread.
  • Roasted sweet potatoes can be added to a Buddha bowl or salad jar, thrown into a curry, or stirred through a leafy green salad.
  • Pre-cut veggies are great served with hummus, added to lunchboxes, or eaten as a snack throughout the day.
  • Vegan granola makes a great breakfast, lunchbox snack, or pre-workout energiser.
Batch cooked pasta sauce, chopped veggies and cooked grains on kitchen bench
Image: Olga Navarro on Shutterstock

Try to cook at least two bases, two to three veggies (just wash and chop, or pre-cook too) and two legumes (chickpeas, black beans). I make a lunchbox option for the kids as well, such as bliss balls, granola bars or muffins.

#2. Shop

Make a shopping list. Don’t shop when you are hungry if possible, and be disciplined about keeping to the list. A way to maintain shopping discipline is to order fruit and veg from a local organic produce company and have them delivered on a Friday or whenever convenient for your chosen batch cooking day.

#3. Cook

Clear your diary to accommodate batch cook day, turn on some music and get cooking!

 

Cover image: Tammy Fry, courtesy of The Fry Family Food Co.

Tammy Fry
Tammy Fry

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

Enjoying our inspiring stories? We always love to hear from you with suggestions for the content you want more of. Suggest a topic here.

Sign up to our newsletter and receive our latest editorial and offers directly in your inbox.

More inspiring stories

Kate Hall View ›
Earth
Sustainable and eco-friendly period products

Eco period products have risen in popularity – they’re sustainable, affordable, healthy, and convenient. Here’s what you need to know so...

Kate Hall
Emma Strutt View ›
Health
A vegan's guide for going gluten-free

Learn when to consider a vegan and gluten-free diet (and when you probably shouldn’t). Plus, discover four popular plant-based meals and how...

Emma Strutt
No Meat May View ›
Culture
Four big reasons

One month. No meat. What a difference it can make! Here’s why we should all give No Meat May a go this year.

No Meat May
View ›
Culture
A haven on Earth

Mountains stretch down to coastal plains, which hug the curves of over 100 pristine beaches, all gazing out towards the stunning waters of the...

Catherine Laurence View ›
Earth
Why we need a Plant Based Treaty

The science is in. Shifting to a plant-based food system is essential to avoid climate and ecological breakdown. And now we have a roadmap to...

Catherine Laurence
Katie White View ›
Food stories
Autumn harvest

As the weather cools, we let the kitchen warm us. We’re roasting, we’re baking, we’re making pies and tarts and pizza. Yum!

Katie White
Jess Arnaudin View ›
Style
Serum survival guide

There’s a serum for every skin condition, but which active ingredients do what? This is the guide to vegan and sustainably sourced serums...

Jess Arnaudin

Plant-based recipe inspiration

Raya Higgs View ›
Recipe
Ginger ramen with vegan eggs

Ramen is an all-time favourite Japanese dish, full of flavour and nutrition. The secret ingredient to our vegan eggs is black salt. Known as kala...

Raya Higgs
Rebecca Stonor View ›
Recipe
Indonesian salad with spiced tempeh topping

This salad is a take on urap sayur that instead uses crumbled tempeh and toasted almonds to top the dish. A balance of spicy, sweet, and sour...

Rebecca Stonor
Rebecca Stonor View ›
Recipe
Lemon cheesecake

Shifting to a wholefood plant-based diet doesn’t mean missing out on cheesecake. This recipe uses tofu instead of cream cheese and is therefore...

Rebecca Stonor
Clare Scrine View ›
Recipe
Roasted broccoli green curry with coconut rice

The trick to this super-vibrant green curry is to add a bunch of blitzed leafy greens into the paste to ensure a lovely, bright-green colour. I...

Clare Scrine
Chef Cynthia Louise View ›
Recipe
Best-ever brownie

This is the perfect plant-based brownie for the brownie connoisseur. Years in the making, and now captured for you to enjoy. It’s as much for...

Chef Cynthia Louise
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
Raya Higgs View ›
Recipe
Mie goreng

This Indonesian fried noodle dish can be found at both high-end restaurants and street food vendors in the region – it’s a popular dish for...

Raya Higgs

More inspiration from our mindful collective

From Breathe Magazine View ›
Wellbeing - Breathe Magazine
Time to live

Does life feel like an uphill battle? Maybe it’s time for change

From Breathe Magazine
From Breathe Magazine View ›
Wellbeing - Breathe Magazine
Natural sleep oils

Spraying sheets and pillows with calming scents can be a wonderful aid to slumber

From Breathe Magazine
From Mindful Puzzles View ›
Wellbeing - Mindful Puzzles
Start with you

Taking a look at self-reflection

From Mindful Puzzles
From Mindful Puzzles View ›
Wellbeing - Mindful Puzzles
To wander with no purpose

The next time you go for a walk, discover the wonder of the everyday world around you

From Mindful Puzzles
From Breathe Magazine View ›
Wellbeing - Breathe Magazine
Let it glow

A skincare routine can be a way to nourish yourself inside and out

From Breathe Magazine
From Mindful Parenting View ›
Wellbeing - Mindful Parenting
Seeking the silver lining

When the clouds converge, practise gratitude for the smallest of glimmers, and learn to dance in the rain.

From Mindful Parenting

Yogi’s protein-packed chickpea omelette

Tammy Fry

If the dish your heart desires isn’t already vegan, a dash of love and a sprinkle of creativity can make it so!

breakfastlunch
gluten-free optionkid-friendlysavoury

Ingredients

BATTER

FILLING

TOPPINGS

Method

  1. Using a whisk, combine all the batter ingredients except the olive oil, whisking until smooth.
  2. Heat the olive oil in a pan over a medium heat, then pour in half the batter, allowing it to spread out and bubble like a pancake as it cooks.
  3. Once bubbles appear on the surface (2–4 minutes), turn over to cook both sides equally.
  4. In a separate pan, lightly sauté your choice of filling ingredients.
  5. Serve the omelette topped with your choice of fillings (or folded over with the fillings inside), then sprinkle over the vegan cheese and basil. Season with salt and pepper, and enjoy!

TIP: Feel free to get creative with the filling. Beans, tofu, and red cabbage are great options too. Aim for about 1 cup of filling per omelette.

Made with love and plants by Tammy Fry - book cover This recipe is an edited extract from Made with Love & 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 64 • View magazine

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

More delicious vegan recipes

Raya Higgs View ›
Recipe
Mie goreng

This Indonesian fried noodle dish can be found at both high-end restaurants and street food vendors in the region – it’s a popular dish for...

Raya Higgs
Raya Higgs View ›
Recipe
Ginger ramen with vegan eggs

Ramen is an all-time favourite Japanese dish, full of flavour and nutrition. The secret ingredient to our vegan eggs is black salt. Known as kala...

Raya Higgs
Chef Cynthia Louise View ›
Recipe
Dairy-free potato bake

The star of the dish is the cashew cream. Be sure to push the veggies down so they are covered before baking. The magic happens when they soak up...

Chef Cynthia Louise
Chef Cynthia Louise View ›
Recipe
Sticky date pudding

Surround yourself with good friends, I say. This sticky date pudding would be nowhere near as epic without a bit of mentoring (and tough love)...

Chef Cynthia Louise
Amanda Logan View ›
Recipe
Vegan burger with the lot

Burgs are life! We love all the classics, and they are tastier and better for you when filled with plants. This Vegan burger with the lot is sure...

Amanda Logan
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
Katie White View ›
Recipe
Sweet fig pizza with salted caramel and chocolate

If you haven’t tried sweet pizza before, it’s time to fix that! In this recipe, homemade pizza bases are smothered with sweet bechamel, and...

Katie White

Our latest inspiration

Nicole Kennedy View ›
Health
Mindful escapes with Billabong Retreat

In the fast-paced and demanding world we live in, finding moments of stillness and calm can be challenging. In an attempt to find a little peace...

Nicole Kennedy
Rachael Morris View ›
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...

Rachael Morris
Samantha van Egmond View ›
Earth
Elevate your eco cred

Time for an eco spring clean? Here are seven simple swaps for the conscious consumer

Samantha van Egmond
Rohini Bajekal View ›
Health
The cycle of hormones

If you haven’t quite got your cycle phases figured out, you’re not alone. But it’s time to tune in to your body’s rhythms - so that you...

Rohini Bajekal
Kate Hall View ›
Earth
Sustainable and eco-friendly period products

Eco period products have risen in popularity – they’re sustainable, affordable, healthy, and convenient. Here’s what you need to know so...

Kate Hall
Elizabeth Douglas View ›
Mind
Seven stages of going vegan

Going vegan can be a life-changing experience, and it’s not without its challenges. The good news is you’re not alone. There are identifiable...

Elizabeth Douglas
View ›
Culture
A haven on Earth

Mountains stretch down to coastal plains, which hug the curves of over 100 pristine beaches, all gazing out towards the stunning waters of the...

More inspiration from our mindful collective

From Breathe Magazine View ›
Wellbeing - Breathe Magazine
Time to live

Does life feel like an uphill battle? Maybe it’s time for change

From Breathe Magazine
From Breathe Magazine View ›
Wellbeing - Breathe Magazine
Natural sleep oils

Spraying sheets and pillows with calming scents can be a wonderful aid to slumber

From Breathe Magazine
From Mindful Puzzles View ›
Wellbeing - Mindful Puzzles
Start with you

Taking a look at self-reflection

From Mindful Puzzles
From Mindful Puzzles View ›
Wellbeing - Mindful Puzzles
To wander with no purpose

The next time you go for a walk, discover the wonder of the everyday world around you

From Mindful Puzzles
From Breathe Magazine View ›
Wellbeing - Breathe Magazine
Let it glow

A skincare routine can be a way to nourish yourself inside and out

From Breathe Magazine
From Mindful Parenting View ›
Wellbeing - Mindful Parenting
Seeking the silver lining

When the clouds converge, practise gratitude for the smallest of glimmers, and learn to dance in the rain.

From Mindful Parenting
YOUR INPUT