Forget the shake – these protein-packed bowls are all you need for that post-workout fill

Chickpea & Sweet Potato Buddha Bowl

SERVES 6

INGREDIENTS
6 sweet potatoes, rinsed and cut into chunks
50 ml olive oil 
3 sprigs rosemary
Salt and black pepper
4 red onions, quartered
1 cup chopped parsley 
100 g cashews 
2 tins chickpeas, drained
1 tsp paprika 
1 tsp cumin seeds
3 avocados, peeled and halved
500 g kale, rinsed and roughly chopped
2 lemons, cut into wedges, to serve

METHOD
1. Preheat the oven to 200°C.
2. Place the sweet potatoes on a baking tray and toss with the olive oil and rosemary. Season and roast for 30 minutes or until they begin to brown. Add the onion and continue roasting until soft and caramelised.
3. Blitz parsley and cashews in a blender until fairly smooth.
4. Toss the chickpeas in the paprika and cumin seeds. Dry-roast in a pan for 5 minutes until golden.
5. Arrange avocado halves in a bowl with the kale, sweet potato, red onion and chickpeas. Serve with parsley pesto and a lemon wedge.

Peanut-Crusted Tofu With Black Rice Salad

SERVES 4

INGREDIENTS
For The Peanut-Crusted Tofu
1 cup peanuts, ground
1 tbsp cornflour
1 tofu block, cut into 2 cm cubes
2 tbsp olive oil
Oil, for frying
Salt and pepper, to taste

For The Salad
2 cups black rice, cooked
Beetroot, alfalfa and broccoli sprouts
1 cucumber, halved, cored and sliced

For The Dressing
1 tsp miso paste
3 tbsp mayonnaise
Juice and zest of 1 lemon
Handful coriander leaves

To Serve
Roasted peanuts
Handful coriander leaves

METHOD
For The Peanut-Crusted Tofu
1. In a large bowl, make a coating mixture of peanuts and cornflour.
2. Coat tofu in the oil, toss in the peanut mixture, coating evenly.
3. Heat some oil in a pan on medium-high heat and fry tofu until golden brown on each side. Season with salt and pepper. 

For The Salad
1. Add all the ingredients together in a bowl and mix through.

For The Dressing
1. Place miso paste, mayonnaise, juice, zest and coriander in a food processor and blend to combine. Season.

To Serve
1. Serve the tofu pieces with the salad, topped with roasted peanuts and a drizzle of miso dressing.

Spicy Fried Rice With Poached Egg

SERVES 4

INGREDIENTS
2 cups rice
5 tbsp vegetable oil
1 onion, chopped
2 carrots, chopped 
⅓ cup peas
2 garlic cloves, minced
1 tsp grated ginger
1 tsp chilli flakes
3 spring onions, sliced
2 tbsp soy sauce
1 tbsp sriracha

To Serve
4 eggs, poached 
4 tsp sesame seeds
1 jalapeño chilli, sliced
1 lemon, quartered

METHOD
1. Rinse the rice under water until the water runs clear. Place in a pot and cook according to packet instructions.
2. Heat 2 tbsp of oil in a large frying pan or wok, and fry the onion, carrots and peas for 5 minutes until soft.
3. Add the garlic, ginger and chilli flakes and fry for a further 1–2 minutes.
4. Increase the heat to high and add the remaining oil. Add the rice, spring onions, soy sauce and sriracha, and stir-fry for 5 minutes until the rice is slightly crispy.

To Serve
1. Remove the fried rice from the heat, divide between bowls and place a poached egg on top. Garnish with sesame seeds, chilli slices and a lemon wedge.

Asian Rice Bowl With Sprouts

SERVES 4

INGREDIENTS
For The Rice
1 cup sushi rice
3 cups water

For The Cauliflower
½ cauliflower head
2 tbsp olive oil
½ tsp turmeric
Salt and pepper, to taste

For The Red-Cabbage Pickle
¼ red cabbage, thinly sliced
¼ cup mirin
¼ cup hot water
1 tbsp brown sugar

For The Meatballs
1 tbsp olive oil
¼ cup soy sauce
¼ cup honey
1 tsp grated ginger 
2 tbsp sesame oil
2 tbsp tomato paste
2 tbsp hot water
500 g beef meatballs

To Serve
Beetroot or alfalfa sprouts

METHOD
For The Rice
1. Rinse the rice in a strainer until it runs clear. Combine with the water in a medium saucepan. 
2. Bring to a boil, then reduce heat to low. Cover and cook for 20 minutes until rice is tender and the water is absorbed. 

For The Cauliflower
1. Cut the cauliflower into small florets. In a small pot, heat the olive oil over medium heat. Cook the cauliflower with the turmeric and seasoning for 5 minutes, until cooked. 

For The Red-Cabbage Pickle
1. Place all the ingredients in a bowl and allow to stand for 5–10 minutes until wilted. 

For The Meatballs
1. Heat the olive oil in a non-stick pan. Add the rest of the ingredients, except for the meatballs, and stir until combined. Fry the meatballs, in batches, for 10 minutes, until cooked, stirring constantly to coat in the sauce.

To Serve
1. Place all the ingredients in a bowl together, including the fried meatballs. Top with fresh sprouts.