Try a delicious plant-based meal with these easy recipes

Posted on 27 May 2022 By Lorraine Kearney

More and more people are turning to plant-based eating, even if it is just once or twice a week, whether for their health or for the health of the planet.

Yes, there are vegans and vegetarians and even pescatarians. But there are also flexitarians, ‘reductarians’, (reducing consumption of animal products) sports enthusiasts, people with compromised health and people simply looking for healthier, more ethical choices.

Here are a couple of recipes to help get started on a plant-based journey.

Afternoon snack platter with dip

Vegan snack platter                                                                                                                                                          Photo: Supplied

Serves 4-6


1 box Fry’s Chicken Style Nuggets and No Meatballs

Mustard maple dipping sauce

1/4 cup vegan mayo

2 tablespoons Dijon mustard or any mustard of choice

1 tablespoons maple syrup or honey

½ teaspoon grated garlic

pinch salt

Hummus dipping sauce

  1. 1/2 cup hummus
  2. 1 1/2 Tbsp lemon juice
  3. 1 Tbsp water
  4. salt and pepper to taste

Serving suggestions

carrot batons

cucumber spears

mixed nuts



baguette slices

mixed cherry tomatoes


Cook the Fry’s Nuggets and No Meatballs for 6-8 minutes over medium heat in a frying pan or air-fryer until crispy on the outside and cooked through.

Prepare one of your favourite dipping sauces by combining the ingredients.

Assemble the snack platter with chosen fruit, vegetable and other accompaniment options alongside the Nuggets or No Meatballs and the dipping sauce.

Chicken-style nuggets and waffles

Chicken-style nuggets and waffles                                                                                                                                      Photo: Supplied

Delicious waffles drizzled with golden or maple syrup served with crunchy Fry’s Chicken-style Nuggets – you can even make it hot and spicy.

Serves: 4

Prep time: 15 minutes

Cook time: 20 minutes



2 C (500 ml) cake wheat flour

¼ C (60ml) brown sugar

2 tsp (10ml) baking powder

2 C (500ml) coconut milk

¼ C (60ml) water – add water to the batter as necessary

3 Tbsp (45ml) sunflower oil

½ tsp (2,5ml) cinnamon

¼ tsp (1,25ml) salt

Non-stick spray


1 x 380g box Fry’s Chicken-style Nuggets, cooked according to the package instructions

Hot & spicy syrup

Note: this step is optional, for a non-spicy version just drizzle with your favourite golden or maple syrup.

½ C (125ml) golden or maple syrup

1 tsp (5ml) your favourite hot sauce (optional)

1 Tbsp (15ml) coconut oil



Add all the ingredients for the waffles into a large mixing bowl, adding in the water as necessary until you reach a good syrup consistency. Fold to combine but do not over mix. Having some lumps in the batter is fine.

Preheat a waffle iron and spray with non-stick spray. Spoon about ¼ cup of batter into the waffle iron and cook until the waffle is done (test the amount of batter needed for your waffle machine). Give each waffle a light brush of vegan butter as they come out and stack them up to keep warm.

Hot & spicy syrup

Add the syrup, hot sauce and coconut oil to a small pot over medium heat. Heat and mix to combine then remove the pot from the heat.

Top the waffle stack with Chicken-style Nuggets and drizzle with hot syrup sauce or just regular maple or golden syrup and serve.

Keen for more inspiration?

The Plant Powered Show is at the Cape Town International Convention Centre in Cape Town:

Friday, 27 May, 2pm – 8pm

Saturday, 28 May, 10am – 8pm

Sunday, 29 May, 10am – 5pm

Tickets are available at Quicket or at the door, and cost R250pp for adults, R200pp for students and seniors over 60+ (valid ID required on entry).

Online tickets are R120.

Tickets for the masterclasses cost R145 – there are 18 to choose from and you can select as many as you like (valid with a General Admission ticket on the day).


Five more Cape wine farms attain WWF Conservation Champion status


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