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Sandwich meal prep

Here’s a really useful video giving you lots of ideas of what to make for lunch.. It will take you an hour to prep everything and then you have lunch sorted for the week. We make hummus, pesto, pickled onion, grilled courgettes, fried mushrooms, tempeh cubes, carrot & courgette strips.


Takes 50 mins

Serves 2-3 




2 x 400g tins of chickpeas

2 cloves garlic

Juice of 1 lemon

6 tablespoons of tahini

8 tablespoons oil

8 tablespoons water 

1 tsp salt

Pinch black pepper


Easy creamy basil Pesto

100g toasted Cashew nuts

2 cloves Garlic

50g Fresh basil

½ Lemon juice

¾ salt

150ml olive oil


Pickled red onions

2 red onions

4 tbsp vinegar

4 tbsp water

1 tsp salt


Courgette and carrot ribbons

1 red onion

1 courgette

1 carrot

1 tsp mustard seeds

2 tbsp sunflower seeds


Mushrooms and tempeh

200g mushrooms

1 block tofu/tempeh (300g)

Oil for cooking

2 tbsp tamari

1 tbsp maple syrup


Kim chi 

Check out our recipe video here



Check out recipe video here



Each of the below components make a wonderful sandwich filler and are so worth making. Once you have made them put them in containers and store in the fridge. The hummus will last a week in the fridge, the pesto will last 2 weeks as its oil based. The pickled onions will last a month or more and the carrot and courgette ribbons, and mushroom tempeh will last 3 days.



  • Peel the garlic. Put all the ingredients in a food processor and blend until smooth


Easy creamy basil Pesto

  • Pluck the basil leaves off the stalk and discard the stalks or keep to use later. Put all ingredients in a food processor and blend till smooth, if you prefer a coarse pesto simply pulse instead of blending solid.


Pickled red onions

  • Peel and finely slice the red onions into half moon shapes. Make a pickling solution of approx 4 tbsp of water, 4 tbsp apple cider vinegar and a generous pinch of salt


Courgette and carrot ribbons

  • Using a potato peeler peel the carrots and courgettes into long ribbons. Peel and finely dice the red onion. Put a non stick pan/griddle pan on a high heat. Once hot add 1 tablspoon of oil and red onions along with the mustard seeds and sunflower seeds. Fry for 3-4 mins until the onion starts to brown stirring regularly. Add the carrot and courgette ribbons and a pinch of salt and fry for 3-4 mins again stirring regularly until the carrots and courgettes soften. Remove from the pan and leave to cool


Fried tempeh & mushrooms

  • Finely chop the mushrooms. Cut the tempeh into small bite sized cubes. Put a non stick pan on high heat once hot add 1 tablespoon of oil to a non stick pan along with the mushrooms and tempeh  fry down the mushrooms stirring regularly for about 4-5 minutes until they have reduced and are starting to brown.  Add the 2 tbsp of tamari and using your wooden spoon mix well to distribute the tamari. Take off the heat and leave to cool before serving

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