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.
First, make the marinade. Place all marinade ingredients into the bowl of a food processor and blitz until combined. Set aside.
To prepare the kebabs, thread the chicken-style strips onto soaked wooden skewers, alternating with slices of red capsicum and red onion.
Pour the marinade over the prepared kebabs and leave to marinate for 15–20 minutes (or overnight if possible).
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.
To serve, sprinkle over the coconut flakes, chilli flakes, and lime zest.
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.
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.
Combine the vinegar, sugar, and salt in a small bowl.
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.
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.
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.
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.
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.
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.
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.
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.
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.
Transfer to a bowl and sprinkle over your choice of toppings.
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 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.
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.
Using a whisk, combine all the batter ingredients except the olive oil, whisking until smooth.
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.
Once bubbles appear on the surface (2–4 minutes), turn over to cook both sides equally.
In a separate pan, lightly sauté your choice of filling ingredients.
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.
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.
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