Patricia's Classic Kitchen, 3239 Counts Lane, Cincinnati, OH (2026)

09/19/2026

32g of plant protein loaded into these tasty sausages.

These chickpea and lentil sausages pack a powerful protein punch, thanks to the combo of chickpeas and lentils. They’re perfect for post-workout fuel or meal prep for the week ahead. 🍽️

Here's how it comes together:
- 1 can chickpeas, drained and rinsed
- 1 cup cooked lentils
- 1 small onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon smoked paprika
- 1 teaspoon cumin
- 1 teaspoon chili powder
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1/2 cup breadcrumbs
- 1 tablespoon soy sauce or liquid smoke (optional)

1. Heat olive oil in a skillet and sauté onion and garlic until softened.
2. Mash chickpeas in a large bowl.
3. Add lentils, onion, garlic, spices, and soy sauce. Mix well.
4. Stir in breadcrumbs until the mixture holds together.
5. Shape into sausage links or patties.
6. Cook in a skillet over medium heat for 4-5 minutes on each side until golden brown.
7. Serve hot in a bun or on a plate.

Make a double batch—they freeze well for easy meals later! Keep this one, it saves busy weeks.

09/19/2026

32g of plant protein in one bowl. This Italian White Bean Soup is a hearty option that packs a protein punch with cannellini beans at the forefront. It's easy to make, meal-prep friendly, and a great way to refuel after a workout.

Here's how it comes together:
- 1 tablespoon extra virgin olive oil
- 1 onion, diced
- 1 large garlic clove, minced
- 1/4 teaspoon red pepper flakes
- 2 cans (14oz/400grams each) cannellini beans
- 1 (7oz/200 grams) large potato, diced
- 2 cups (480ml) low sodium vegetable broth
- 1/2 - 2/3 teaspoon salt (to taste)
- Black pepper (to taste)
- 2 tablespoons extra virgin olive oil
- 1 small garlic clove
- 1 handful Italian flat parsley (1 cup lightly packed)

1. Rinse and drain the white beans.
2. Heat 1 1/2 tablespoons olive oil in a pot and sauté the onions, garlic, and red pepper flakes for 4 minutes.
3. Add the white beans, diced potato, vegetable broth, salt, and black pepper. Bring to a boil, then reduce to simmer for 15-20 minutes.
4. Check potato for tenderness and adjust seasoning as needed.
5. For the parsley dressing, blend or chop parsley with garlic and mix in 2 tablespoons of olive oil.
6. Serve soup in bowls, adding parsley dressing and extra pepper on top.

Use low sodium vegetable broth to control the saltiness. Save this for meal-prep Sunday.

09/19/2026

20g of protein in a spicy, savory bowl that hits hard post-workout. This spicy red lentil soup is packed with protein from red lentils and enriched with healthy fats from coconut milk. It's great for meal prep and easy to heat up when you're short on time.

Here's how it comes together:
- 1 onion, diced
- 2 tablespoons coconut or peanut oil
- 4 garlic cloves, smashed
- Kosher salt to taste
- 1 tablespoon finely grated ginger, divided
- 2 teaspoons mustard seeds
- 2 teaspoons ground turmeric
- 1 teaspoon ground coriander
- 1 teaspoon ground fennel
- 3/4 teaspoon red pepper flakes
- One 14-ounce can coconut milk
- 1 cup red lentils, rinsed
- 6 ounces baby spinach, chopped
- 2 tablespoons lime juice
- Unsweetened coconut flakes, to garnish
- Chopped tomato, to garnish

1. Heat oil in a large saucepan and sauté onion, garlic, and salt until softened.
2. Add 1 1/2 teaspoons ginger, mustard seeds, turmeric, coriander, fennel, and red pepper flakes.
3. Pour in water, coconut milk, and lentils; bring to a boil.
4. Reduce heat, cover, and simmer for 30-40 minutes until lentils break down.
5. Stir in spinach and simmer again.
6. Remove from heat, stir in remaining ginger and lime juice, adjusting salt to taste.
7. Serve topped with coconut flakes and chopped tomatoes.

Double the batch; leftovers are even better on day two. Save this for meal-prep Sunday.

09/19/2026

26g of protein in this hearty lentil soup. Packed with red lentils and veggies, it’s perfect for post-workout recovery or meal prep that lasts all week. With a satisfying blend of flavors, you’ll know you’re fueling your training right.

Here's how it comes together:
- 2 tbsp vegetable oil
- 1 large onion, diced
- 2 celery sticks, thinly sliced
- 3 carrots, thinly sliced
- 1 medium sweet potato, chopped
- 1 garlic clove, crushed
- 150g dried red lentils, rinsed
- 1.4 litres boiling water
- 3 tsp veg stock powder or 2 veggie stock cubes
- 1/2 tsp chilli flakes
- 1 tsp ground cumin
- Salt and pepper

1. Heat oil in a large pot over medium heat.
2. Add onion and celery; cook until softened (about 3 minutes).
3. Stir in carrot, sweet potato, garlic, and cumin; fry for an additional 3 minutes.
4. Mix boiling water and stock powder/cubes in a jug until dissolved.
5. Add stock mixture and lentils to the pot.
6. Increase heat until boiling; then cover and simmer for 25 minutes.
7. Blend to your desired texture if you want a chunkier soup.

Double the batch, it reheats better than it cooks fresh.

Keep this one, it saves busy weeks.

09/19/2026

20g of protein packed into a delicious snack.

These homemade chickpea snack bars are loaded with plant protein from chickpeas and nut butter, making them a solid choice for post-workout recovery or as a grab-and-go meal prep option. Ditch the heavily processed bars and whip up a batch that actually fuels your body.

Here's how it comes together:
- 1 cup cooked chickpeas
- 1 cup pitted dates
- 1/2 cup rolled oats
- 1/4 cup peanut butter or almond butter
- 1 tbsp chia seeds
- 1 tbsp flaxseeds
- 1/2 tsp cinnamon
- 1/2 tsp vanilla extract
- A pinch of salt

1. Blend chickpeas and dates until smooth in a food processor.
2. Add oats, nut butter, chia seeds, flaxseeds, cinnamon, vanilla, and salt. Blend until combined.
3. Press mixture into a lined baking tray evenly.
4. Refrigerate for at least an hour to firm up.
5. Slice into bars and enjoy!

Don't skip the refrigeration; it helps the bars hold together better.

Save this for meal-prep Sunday.

09/19/2026

32g of plant protein in these tasty chickpea flour rolls.

These rolls pack a serious protein punch thanks to chickpea flour and the addition of fresh rosemary for flavor. They’re a solid post-workout choice or meal prep staple that will satisfy your cravings without weighing you down.

Here's how it comes together:
- 1 1/2 cups chickpea flour
- 1 teaspoon baking powder
- 1/2 teaspoon salt
- 1 tablespoon finely chopped fresh rosemary
- 1 tablespoon olive oil
- 1 cup warm water

1. Preheat your oven to 375°F (190°C) and lightly grease a muffin tin.
2. In a mixing bowl, whisk together the chickpea flour, baking powder, and salt.
3. Stir in the chopped rosemary.
4. Add the olive oil and warm water, mixing until smooth.
5. Pour the batter into the muffin tin, filling each cup two-thirds full.
6. Bake for 20-25 minutes until golden brown.
7. Cool in the tin for a few minutes before serving warm.

Add some minced garlic to the batter for an extra flavor boost.

Save this for meal-prep Sunday.

09/19/2026

20g of protein packed into each slice.

This High Protein Vegan Flatbread is not only delicious but also packed with muscle-building nutrients. Almond flour and chia seeds give you that solid protein punch, making it a great option for meal prep or a post-workout snack. Easy to transport, it’s ready to fuel your training journey.

Here's how it comes together:
- 2 cups almond flour
- 1/4 cup chia seeds
- 1/2 teaspoon salt
- 1/2 teaspoon baking powder
- 1/4 cup water
- 2 tablespoons olive oil

1. Preheat your oven to 350°F (175°C).
2. In a bowl, mix almond flour, chia seeds, salt, and baking powder.
3. Add water and olive oil; mix until a dough forms.
4. Place the dough on a parchment-lined baking sheet and flatten it.
5. Bake for 15-20 minutes until the edges are golden.
6. Remove from the oven, let cool slightly, and slice to serve.

Double the batch, it reheats better than it cooks fresh.

Save this for meal-prep Sunday.

09/19/2026

20g of plant protein in a square bite-sized snack.

These Crunchy Chia & Seed Bites pack in protein from mixed seeds and chia seeds, making them ideal for post-workout recovery or a quick meal when you're on the go. Load them up with nuts and dried fruit for extra flavor and nutrients.

Here's how it comes together:
- 1 cup Mixed Seeds
- 1/2 cup Chia Seeds
- 1/2 cup Rolled Oats
- 1/4 cup Chopped Nuts (optional)
- 1/4 cup Dried Fruit, chopped (optional)
- 1/4 cup Maple Syrup or Agave Nectar
- 1/4 cup Seed Butter
- 1 teaspoon Vanilla Extract
- 1/4 teaspoon Salt

1. Line an 8x8 inch baking pan with parchment paper.
2. In a bowl, combine mixed seeds, chia seeds, rolled oats, and optional nuts and fruit.
3. Heat maple syrup, seed butter, vanilla, and salt in a saucepan until smooth.
4. Pour the liquid over the dry ingredients and stir until coated.
5. Press the mixture firmly into the pan for even thickness.
6. Refrigerate for at least 30 minutes to firm up.
7. Cut into squares or bars and enjoy.

Mix up the seeds to keep things interesting.

Save this for meal-prep Sunday.

09/19/2026

20g of protein in these deliciously simple cookie bars.

The chickpeas and almond butter in this recipe bring in solid protein, making these bars a smart post-workout snack or a great addition to your meal prep. Plus, they’re super tasty and so easy to make.

Here's how it comes together:
- 1 can chickpeas, rinsed and drained (400 grams)
- 1/2 cup almond butter (125 grams)
- 1/4 cup maple syrup (60 ml)
- 1 teaspoon vanilla extract (5 ml)
- 1/2 teaspoon baking soda (3 grams)
- 1/4 teaspoon salt (1 gram)
- 1/2 cup dairy-free chocolate chips (90 grams)

1. Preheat your oven to 350°F (175°C) and line an 8x8-inch baking pan with parchment paper.
2. Blend the chickpeas, almond butter, maple syrup, vanilla, baking soda, and salt until smooth.
3. Fold in the chocolate chips with a spatula.
4. Spread the mixture in the prepared pan.
5. Bake for 20-25 minutes until golden brown around the edges.
6. Let cool completely before slicing.
7. For a creamier texture, use extra almond butter.

Use good-quality almond butter for the best flavor and texture.

Save this for meal-prep Sunday.

09/19/2026

32g of plant protein in one bowl. Mujadara is a filling meal packed with nutrition from lentils and rice, topped with sweet caramelized onions. It’s a great post-workout option or perfect for meal prep – easy to make and even easier to enjoy throughout the week.

Here's how it comes together:
- 1 cup lentils
- 1 cup rice
- 4 cups water or vegetable broth
- 2 large onions, sliced
- 3 tablespoons olive oil
- 1 teaspoon cumin
- Salt to taste
- Pepper to taste

1. Rinse the lentils and rice under cold water.
2. In a pot, combine lentils, rice, water or broth, cumin, salt, and pepper. Bring to a boil, reduce to a simmer, cover, and cook until tender, about 20-25 minutes.
3. While cooking, heat olive oil in a pan over medium heat.
4. Add sliced onions and cook, stirring frequently, until caramelized and golden brown, about 15-20 minutes.
5. Once cooked, fluff the lentils and rice with a fork.
6. Serve topped with the caramelized onions.

Leave the onions to get good color; it’s all about that flavor. Keep this one, it saves busy weeks.

Patricia's Classic Kitchen

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