Tess Begg

Healthier peanut butter & jam heart cookies 🍓❤️ A wholesome treat for valentines day! They’re vegan, oil-free and so easy to make. Save this recipe & follow @tessbegg Recipe is from my dessert eBook Oh Sweet Vegan (link in profile) Makes 10 cookies Ingredients: 1/2 cup smooth peanut butter 80ml (1/3 cup) maple syrup 1 tsp vanilla extract 1 tbsp apple sauce 1/2 cup spelt flour (see note below for substitute) 1/4 cup almond flour/meal 1/2 tsp baking soda 1/8 tsp salt (if peanut butter is unsalted) Raspberry chia jam: (This makes extra, store leftovers in a jar in the fridge. Can also substitute for store bought jam) 220g fresh raspberries 1 tbsp chia seeds 15ml (1 tbsp) maple syrup 30ml (2 tbsp) water If making jam, add the raspberries, maple syrup and water to a bowl and mash with a fork until smooth. Mix in the chia seeds and set aside to thicken for 15 minutes. In a large mixing bowl, add the peanut butter, maple syrup, applesauce and vanilla. Whisk together until combined. Sift in the spelt flour, almond flour, baking soda, and salt. Gently fold together until it becomes a dough. Scoop 1-2 tablespoon of the dough and gently roll into balls and lightly flatten onto the tray. Using your thumb or back of a spoon, create a small dip (or heart shape) in the middle of the dough and add 1-2 teaspoon of jam. Bake for in a pre-heated oven on the middle rack at 180°C for 8-9 minutes. Remove from oven and allow to cool. Note: you can substitute for a GF one-to-one flour blend. Buckwheat flour may work as well but might be a little dry. #vegan #plantbased #cookies #easyrecipes #healthyrecipes

You really can’t go wrong with a wrap, especially my crunchy chickpea and spiced cauliflower wraps with tahini yoghurt sauce. One of my go-to lunches when I want something healthy, easy and full of flavour 🌯🤌🏼 So what makes the perfect wrap? For me, it’s the wrap itself. I love using @Simson’s Pantry soft and fluffy White Premium Large Wraps. Find them at woolies and coles! (Ad) Makes 3 wraps Tahini yogurt sauce: 3/4 cup plain coconut or soy yogurt 1.5 tbsp hulled tahini Pinch of salt Juice from 1/2 lemon 1 tsp maple syrup Cauliflower/Chickpeas: 1 small head of cauliflower cut into smaller pieces (around 350g) 420g can chickpeas, drained and rinsed Drizzle of olive oil 1 tsp garlic powder 1 tsp onion powder 2 tsp paprika 2 tsp parsley flakes Pinch of salt and pepper Other: Simson’s Pantry White Premium Wraps Parsley, finely chopped Ripe avocado, sliced Cucumber, sliced Pickled red onion Sesame seeds Preheat the oven to 200°C/390°F. Add the cauliflower and chickpeas on a baking tray. Drizzle with olive oil and spices, and toss to coat. Place in the oven and bake for 35 minutes. In the meantime, whisk the tahini sauce ingredients together. Remove the cauliflower and chickpeas from the oven and cool for 5 minutes. Heat the wraps in a pan over low heat or microwave for 10 seconds to soften. Add everything in the wrap and fold it up. If you like, place the wrap in a sandwich press or pan over high heat for 1 minute each side to lightly toast. Enjoy #vegan #plantbased #easyrecipes #salad #healthyrecipes

When lunch looks this good👇🏼🤭 Crunchy chickpeas, roasted sweet potato, quinoa, red onion, arugula, avocado & pomegranate on a bed of creamy tahini.. so colourful and delicious! Save this video and follow @tessbegg for more recipes 🌱 Serves 2 Chickpeas: 2 cups of canned chickpeas, drained and rinsed Drizzle of olive oil 1 tsp onion powder 1 tsp garlic powder 1 tsp smoked paprika Pinch of salt and pepper Sweet potato: 1 large sweet potato, peeled and diced Drizzle of olive oil Pinch of salt and pepper 1 tsp onion powder 2 tsp smoked paprika Arugula: 2 cups arugula (rocket) 1/2 lemon, juiced Other: 2 cups cooked quinoa 1/4 red onion, sliced 1/3 cup pomegranate Tahini dip (I used a ready-made dip) can sub for hummus 1 avocado, sliced Sesame seeds Pre-heat oven to 200°C. Line two trays with parchment paper. Add the sweet potato one tray and add the olive oil, salt, pepper, onion powder and paprika, then toss to coat. Add the chickpeas to the other tray and add the olive oil, salt, pepper, paprika and garlic/onion powder, and toss to coat. Place both trays in the oven (sweet potatoes on top rack) and bake for 35 minutes. In the meantime, add the arugula to a bowl along with the lemon juice and toss. When the potatoes and chickpeas are ready, add the tahini dip in the bottom of the bowls, then top with quinoa, arugula, sweet potato, chickpeas, red onion, avocado, pomegranate and sesame seeds. Enjoy! #vegan #plantbased #easyrecipes #salad #healthyrecipes nourishbowl

CRISPY QUINOA SALAD👇🏼🌿 You are going to love this one! The crispy quinoa might just be better than crispy rice. Spiced roasted cauliflower and chickpeas, crispy quinoa, parsley, mint, tomato, onion, pomegranate, cucumber, avocado tossed with a maple mustard dressing. So much flavour and goodness! Follow @tessbegg for more recipes Serves 2 Dressing: 1 tbsp (15ml)olive oil 1 1/2 tbsp (20ml) maple syrup 1 tbsp dijon mustard 2 tsp (10ml) apple cider vinegar Pinch of salt Cauliflower & Chickpeas: 1 small head of cauliflower, cut into small florets (about 3 cups) 420g tin of chickpeas, drained and rinsed (1 1/2 cup cooked chickpeas) Drizzle of olive oil Pinch of salt 1 tsp garlic powder 1 tsp onion powder 2 tsp paprika 1 tsp parsley flakes Quinoa: 2 cups cooked quinoa Drizzle of olive oil Salad: 1 cup chopped parsley 1/2 cup chopped mint 1 cucumber, diced 1 tomato, diced 1/2 red onion, diced 1 avocado, sliced 1/3 cup pomegranate 1 tbsp sesame seeds Preheat oven to 200°C/400°F. Add the quinoa on a baking tray lined with parchment paper. Drizzle with olive oil and toss. Spread out in an even layer. Bake for 15-20 minutes (on the lower rack in the oven), until lightly golden. Mix the seasoning/spices for the cauliflower/chickpeas in a bowl. Add the cauliflower and chickpeas on a baking tray lined with parchment paper. Add the olive oil and seasoning and toss to coat. Bake for 30-40 minutes. Allow to cool before serving. Whisk the dressing ingredients together in a jar (using a handheld electric whisk helps to blend it). To assemble, add everything in a large salad bowl, pour over the dressing and toss well. #vegan #plantbased #asmrfood #easyrecipes #salad healthyrecipes

5 ingredient pistachio matcha ice cream. Dairy-free, creamy and sooo delicious! The nutty flavour of the pistachios pair perfect with matcha 🍨💚 Follow @tessbegg for more recipes! Making dairy-free ice cream is really simple, I’m using @Nature’s Charm sweetened condensed oat milk (available at Woolworths) + their coconut whipping cream! (AD) Ingredients: 100g pistachios 1 can of Nature’s Charm condensed oat milk 1 can of Nature’s Charm coconut whipping cream 400ml coconut milk 1 heaped tbsp matcha powder Optional: Pinch of salt and dash of vanilla Preheat oven to 180C. Spread the pistachios on a baking tray and bake for 8-10 minutes, until lightly toasted, then allow to cool. Add the pistachios and condensed oat milk to a blender or processor. Blend on high until it forms a smooth paste. Add the coconut cream, coconut milk and matcha. Blend again until smooth, scrapping down the sides as needed. Pour into your ice cream maker and follow the machines instructions to churn. Once thick, enjoy straight away as a soft serve style ice cream, or transfer to a container and freeze for 2 hours, or until firm. Thaw slightly before scooping and serving. Note: You can make this without churning, simply pour the mixture into a loaf pan and freeze for 6 hours or overnight. Alternatively you can also pour mixture into a silicone ice cube mould and freeze until firm, then re-blend the cubes until creamy and thick. #icecream #plantbased #pistachio #matcha #easyrecipes

Come gym with me 💪🏻 upper body day! Pre workout I had a smoothie with 40g of protein made with 1 banana, cup of frozen mixed berries, 1/4 cup oats, 1 scoop plant protein powder, 1 tbsp almond butter, 250ml soy milk. 🖤 Wearing @KEEPTHATPUMP (code TESSBEGG) Workout: Pull ups 3 x as many reps possible - Super set DB shoulder press 4 x 10 DB lateral raises 3 x 10 - Lat pull down 3 x 12 Cable row 3 x 10 @One Playground #gym #fitness #workout

A very sweet day in Melbourne with @Maple From Canada - Australia 🍁 #maplepartner #australianopen

Simple easy salad that doesn’t disappoint👇🏼😍 Crunchy roasted chickpeas, lettuce, avocado, red onion, cucumber and a sweet chilli tahini dressing! Follow @tessbegg for more recipes🌿 Serves 2 Chickpeas: 420g can of chickpeas, drained and rinsed (cooked chickpeas) 1 tsp paprika 1/2 tsp chilli flakes 1 tsp parsley flakes 1/2 tsp onion powder 1 tsp garlic powder Pinch of salt and pepper 1/2 tbsp olive oil Sweet chilli tahini dressing: 3 tbsp hulled tahini 1.5 tbsp lemon juice 1-2 tbsp sweet chilli sauce Pinch of salt 1-2 tbsp water (depending on consistency) Salad: 1 large head cos lettuce, chopped 1 avocado, sliced 1 cucumber, diced 1/4 red onion, thinly sliced Preheat oven to 200°C and line a baking tray with parchment paper. Add the chickpeas, oil and seasonings in a bowl and toss. Spread onto the baking tray and bake for 25 minutes or until lightly golden. In the meantime, in a small bowl mix together the tahini, lemon juice, salt and sweet chilli sauce. Then add the water to adjust the consistency if needed until its pourable. Add the lettuce, avocado, cucumber, onion and chickpeas to a bowl and drizzle with the dressing. #vegan #plantbased #easyrecipes #salad #asmrfood

Maple Sesame Tofu Crispy Rice Salad👇🏼😍 Packed with crunch, flavour, protein and fibre. It’s the perfect nourishing meal to fuel your day! 🍁 Pure Canadian Maple Syrup always has a moment in my kitchen, and it brings this salad together perfectly. It’s my go-to way to sweeten all my recipes as it’s 100% natural, and adds the right touch of sweetness and hint of caramel to both savoury and sweet dishes 🤌🏼 Serves 3 Macros per serve: 570 cals, 30g protein, 26g fat, 45g carbs, 17g fibre. Rice: 200g cooked rice, cooled (about 1 1/2 cups) 2 tsp olive oil 1 tsp low sodium soy sauce Crispy Maple Sesame Tofu: 300g firm tofu 1 tbsp Canadian maple syrup 1 tsp soy sauce 1 tbsp corn starch 1 tbsp sesame seeds 2 tsp olive oil Other: 200g cooked edamame 1 medium carrot, julienned 1 medium cucumber, thinly sliced 1/2 small red onion, thinly sliced 1 avocado, sliced 1 big handful fresh mint, chopped 1 big handful fresh coriander, chopped Dressing: 2 tbsp smooth peanut butter Juice from 1/2 lime 1 tbsp Canadian maple syrup 1 tbsp soy sauce Preheat the oven to 200°C. Line two baking trays with baking paper. Add the rice to a tray with the olive oil and soy sauce. Toss until evenly coated and spread the rice out in an even layer. Bake for 15-20 minutes (on the lower rack in the oven), until lightly golden - avoid overcooking. Dice the tofu into cubes and add to a bowl with the maple syrup, olive oil, soy sauce, corn starch and sesame seeds. Toss until well coated. Spread the tofu out on the second tray and bake for 25 to 30 minutes, until golden and crisp. Whisk the peanut butter, lime juice, maple syrup and soy sauce together in a small bowl until smooth. You can adjust the texture by adding more peanut butter to thicken or some water to thin. Add everything to a large salad bowl and drizzle over the peanut dressing, then toss and enjoy. @Maple From Canada - Australia #vegan #easyrecipes #salad #tofu #plantbased

Staple meal prep recipe👇🏼 Try this high protein tofu bowl with 40g of protein per serve and it’s ready in 30 minutes. Featuring garlic ginger tofu chunks, steamed rice, edamame, carrot, cucumber, sesame seeds and spring onion. Save this recipe and follow for more @tessbegg 🌿 5 servings (40g protein depending on brand of tofu you use) Ingredients 650g extra firm tofu 1.5 tbsp corn flour Pinch of cracked pepper 40ml low-sodium soy sauce 20ml rice vinegar or mirin 30ml maple syrup 1 tbsp minced ginger 3-4 cloves garlic minced 250g frozen edamame beans 1 large carrot peeled and grated or julienned 1 large cucumber sliced thin Cooked rice (I use 3-4 cups cooked rice split amongst servings) Spring onion, sliced Sesame seeds Pat tofu dry with paper towel. Break tofu into small chunks. Add to a large bowl or container and toss with cornflour and black pepper until coated. Heat a drizzle of oil in a non stick pan over high heat. Add tofu and cook until golden and crispy on all sides. In a small bowl, mix soy sauce, rice vinegar, maple syrup, ginger, and garlic. Pour the sauce over the tofu and toss to coat evenly. Turn heat low and cook for a 1-2 mins. Remove from heat and let cool. In 4 or 5 (depending on your serving sizes) meal prep containers, divide the rice, edamame, carrot, cucumber, tofu, spring onion and sesame seeds. Refrigerate promptly or freeze for later. Enjoy! #vegan #plantbased  #easyrecipes #tofu healthyrecipes #mealprep highprotein

All I want is a nourish bowl 😍👇🏼 This one has crispy roasted edamame & spiced cauliflower with parsley, red onion, tomato, cucumber, cranberries & sesame on a bed of creamy tzatziki. Follow @tessbegg for more recipes🌿 Serves 2 Cauliflower and edamame: 1 head of cauliflower, cut into small florets (roughly 3 cups) 200g frozen edamame beans Drizzle of olive oil to coat it all 2 tsp ground cumin 3 tsp ground paprika 1 tsp ground coriander 2 tsp garlic powder 1 tsp chilli flakes Optional 1/4 tsp of ground ginger and cinnamon Generous pinch of salt and black pepper Salad: 1 small red onion, finely diced 1 bunch of parsley, finely chopped (roughly 2-3 cups chopped) 1 cucumber, finely diced 1 medium tomato, finely diced Juice from 1 small lemon 2 tsp olive oil Pinch of salt Tzatziki: 3/4 cup soy or coconut yogurt 1 small cucumber, grated and juice squeezed out Pinch of salt and pepper Juice from 1 small lemon 1 garlic clove minced 1 tbsp chopped fresh dill 1/2 tbsp olive oil Other: 2 tbsp sesame seeds 1/3 cup fresh pomegranate seeds or dried cranberries Preheat oven to 200°C/390°F. Mix the seasoning/spices in a bowl. Add the cauliflower and edamame on a baking tray. Add the olive oil and seasoning and toss to coat. Place in the oven and bake for 35 minutes. Add all the tzatziki ingredients in a bowl and mix together. For the salad, add the parsley, onion, tomato, cucumber, olive oil, lemon juice, salt and pepper in a bowl, toss to combine. To assemble, add the tzatziki on the base of a bowl, top with salad, cauliflower, edamame, cranberries and sesame seeds. Enjoy! #vegan #plantbased #asmrfood #easyrecipes #salad healthyrecipes

One-Pan Bake Nourish Bowl👇🏼 Roasted spiced crunchy chickpeas, cauliflower and brussels sprouts over creamy cucumber yogurt sauce. Follow @tessbegg for more recipes 🌱 Serves 2 Cucumber yogurt: 1 cup plain coconut or soy yogurt (greek style best) 1 small cucumber, finely diced Pinch of salt Juice from 1/2 lemon 1/2 tsp garlic powder Roast veg and chickpeas: 1 small head of cauliflower, cut into florets 10 brussels sprouts, halved/quartered 420g can of chickpeas, drained, rinsed and pat dry to remove any water (cooked chickpeas not raw) Drizzle of olive oil 3 tsp paprika 1 tsp onion powder 2 tsp garlic powder 2 tsp dried parsley Generous pinch of salt and black pepper Topping: Parsley Pomegranate Sesame seeds Preheat oven to 200°C/400°F. Mix the seasoning/spices in a bowl. Add the chickpeas, cauliflower and Brussels sprouts to the baking pan (lined with parchment paper if it’s not non-stick). Drizzle with olive oil and sprinkle over the seasoning. Toss to coat. Bake for around 40 minutes, until lightly golden. I like to give it a toss around the 30 minute mark. Whilst it’s baking, mix together the yogurt sauce ingredients in a bowl. Add the yogurt to the base of the bowls and top with the roasted veg and chickpeas. Sprinkle with sesame seeds, pomegranate and parsley. Enjoy! #vegan #plantbased #asmrfood #salad #healthyrecipes

Creamy Tomato Chickpea Curry👇🏼 If you want to eat healthier in 2026, start with this recipe! It’s quick, easy and budget friendly using simple ingredients. So delicious and comforting. Give it a try for your next dinner or meal prep! Follow @tessbegg for more recipes 🌿 Serves 4 Ingredients: 1/2 tbsp olive oil 1 large brown onion, diced 3-4 garlic cloves, minced 1 tbsp minced ginger 1 tbsp tomato paste 1 tsp garam masala 2 tsp cumin 1 tsp ground coriander 1/2 tsp turmeric 1 tsp sweet paprika 1 tsp onion powder Pinch of salt and cracked pepper, to taste 420g can chickpeas, drained and rinsed (can add an extra can for more protein if you like) 400g can crushed tomatoes 400ml can coconut milk (light coconut milk works too) Juice from 1 lime Fresh coriander for garnish Roti or naan for serving Steamed rice for serving Heat the pan over medium heat and add olive oil. Once hot, sauté the onion, garlic, and ginger for a few minutes until fragrant. Stir in the tomato paste, followed by the spices, salt, and pepper, and cook for about 1 minute. Add the crushed tomatoes, coconut milk, lime juice, and chickpeas. Stir everything together and bring to a gentle boil. Lower the heat, cover the pan with the lid, and let it simmer for around 10 minutes. Serve the curry with rice, fresh coriander, and roti or naan. Enjoy! #vegan #plantbased #asmrfood #easyrecipes #healthyrecipes curry

Mango season is here and these 4 ingredient Calypso® Mango Popsicles are the perfect way to cool down 🥭☀️ Calypso® Mangoes have smooth, firm flesh with no stringy bits and have less seed meaning more mango to enjoy! They’re great for snacking or whipping up a refreshing summer treat. Ripe tip - Look for a golden yellow colour with a red blush, without any green tinge! Makes 8 popsicles Ingredients: 2 ripe Calypso® Mangoes 1 lime 1 1/2 cup coconut yogurt 2 tbsp maple syrup Slice around the mango seed. Scoop the flesh into a blender and add juice from 1/2 lime. Blend until smooth. Pour into popsicle moulds and place in the freezer. Mix coconut yogurt and maple syrup in a bowl. Pour over the mango layer. Cover and insert the popsicle sticks. Freeze for at least 4 hours. Enjoy! AD @Perfection Fresh Australia #CalypsoMango #perfectionfreshaustralia #popsicles #mango

🥔Crispy smashed potatoes with a maple mustard yogurt sauce, and arugula, onion, pomegranate and mint. It was sooo delicious, save this recipe and serve it up for Christmas 😍 Potatoes: 500g baby potatoes, washed Generous drizzle of olive oil to coat Generous pinch of salt and pepper Maple mustard yogurt: 1/2 cup soy yogurt or coconut yogurt 150g silken tofu 1 tsp dijon mustard 1 tsp wholegrain mustard 1.5 tbsp maple syrup 1 tsp garlic powder Juice from 1 lemon (2-3 tbsp) Pinch of salt 1 tsp garlic powder Other: 1/4 cup pomegranate Extra chopped mint Handful of arugula 1/2 small red onion, finely sliced Fill a large pot with water and add a pinch of salt. Add the whole potatoes and bring to a boil. Cook until tender when poked with knife (around 20 minutes), then drain. Preheat oven to 200°C/400°F. If your baking trays are not non-stick, line with parchment paper. Add the potatoes on the tray and drizzle with olive oil. Using the bottom of a jar, press down on the potatoes to flatten. Sprinkle with salt and pepper and make sure the potatoes are evenly coated in oil. Bake for around 30 minutes, or until golden and crisp. In the meantime, add the yogurt ingredients to a food processor or blender and process until smooth. Add the yogurt on a serving plate. Top with arugula, potatoes, onion, pomegranate and mint. Enjoy. #vegan #plantbased #asmrfood veganfood #easyrecipes salad healthyrecipes #potatoes