Lemon & Tahini Sauce w/Yoghurt [Vegan & Gluten Free]

Healthy Recipes

Yields: about 200ml
Serves: 6
Prep & Assembly: ≤5mins
Type: Sauce, Dip, Dressing
Tools: Measuring jug, fork or large spoon, silicone spatula, air-tight jar

Notes: This recipe contains*: B-Vitamins (thiamine, riboflavin, niacin and pantothenic acid/B5), Vitamins C & D, carbohydrates, protein, fibre, iron, calcium, phosphorus, potassium, zinc and per serving is low in added sugar, salt and sat fats. (*Dependent upon the type and quantity of yoghurt , preserved lemon paste and/or tahini used.) 

We are always looking for fun ways to incorporate more calcium into our diet. Healthy dips and sauces are on the top of our list, especially as we transition into spring and summer and particularly when we can add some unsweetened and natural yoghurt into the mix! Our ‘yoghurt-y’ sauces have worked out so far well; more recently with our avocado cream and previously with our M. Eastern tahini sauce , peanut satay sauce, red kidney bean and lentil dip, broad bean and spinach dip and our butter bean and red pepper dip

As we are always meal planning, we try to incorporate additions (aka homemade sauces and/or dips) that we can use in more meals than none and with the use of of some preserved lemon paste in a M.Eastern stew recently, it got us thinking that we wanted more, delicious lemony foods. This (lemony) sauce is delicious and will definitely come in handy during the next six to seven months! Plenty of salads and bowls or the addition of vegan burgers or bites come to mind! 

This new sauce only has three ingredients and takes less than five minutes to make… hmmm, is that even a recipe?!  o_O We’ve called this ‘recipe’ lemon and tahini sauce, but it could equally be tahini and lemon instead; just use more tahini than lemon and presto; two new sauces for the price of one! 😀

A few other good things to note include:

  • If you do not have any preserved lemon paste, try adding a pinch of salt and some fresh lemon juice and/or lemon zest (to taste) instead.
  • It might be great with the addition of fresh herbs too; try a little mint, coriander or parsley! 
  • We made this sauce a day in advance; the next day the lemon flavour was a bit more concentrated (not gross, just more lemony than what we had originally preferred). If you want a more subtle taste, use it on the day of preparation or reduce the quantity of preserve; adding more the next day if necessary. 
  • If you put it in a sterilised and air-tight jar, if will keep for about 4-5 days, but it will only really stay as fresh as the yoghurt you use in it. NB: Our soya yoghurt was brand new!
  • Annoyingly when we went shopping for natural soya yoghurt, the unsweetened brand was sold out. We would definitely prefer to make this with unsweetened yoghurt (take a hint Alpro!), as the overall flavour works better in savoury dishes. The sweetened version is tasty (don’t get us wrong), but because it was extra lemony, it tasted ‘almost dessert like’ (especially if you serve it with fruit), so really it just isn’t as versatile. But hey, try them both and see what you prefer!

We that hope you enjoy it and have a great weekend everyone!  🙂

 

 

Ingredients

++++++++165g      Natural soya yoghurt (unsweetened & fortified) (*about 2/3cup)
++++++++22g        Preserved lemon paste
++++++++20g       Tahini paste

Need an easy-print recipe? Print here.:)

 

Directions

1. Place the yoghurt, preserved lemon and tahini into a large measuring jug or bowl.

2. Mix with a fork or large smooth until thoroughly combined and uniform in colour. Taste and adjust the flavourings as necessary.

3. Use a silicone spatula and transfer the sauce into a sterilised and air-tight jar. Refrigerate and consume within 4-5 days.

Try serving this sauce with: salads, bowls, tasty wraps or pitta bread sandwiches, sweet potato wedges, with rice dishes, plant-based burgers, falafels, or with some tasty veggie or fruit crudities!

Enjoy!

 

Basil & Walnut Pesto [Vegan]

Healthy Recipes

Yields: about 160ml
Serves: 8
Prep & Assembly: ≤10 mins
Type: Sauce, Dip, Spread
Tools: Colander, chopping board, sharp knife, grater, manual juicer (*optional) food processor, silicone spatula, resealable container

Notes

Pesto is another simple, go-to sauce that everyone can make at home! Don’t be put off by foodie’s dos and don’ts; it can suit ANY budget and/or palate. In fact we’d be very surprised if everyone loved our combination of pesto flavours! Nonetheless, whether you like it extra ‘cheezy’ or zesty, made with fresh basil or rocket, strictly plant-based or not, the choice is yours and the end result will be the same; a delicious and quick sauce that is always bursting with flavour and colour! Quite honestly, the colour is probably half the allure (at least for us)! 

Anything with a shade of green that vibrant surely has to be healthy, right? 

Yes and no. As we’ve previously mentioned, it can be healthful; containing nutrients including: protein, fibre, vitamins C & E, calcium, iron and a good source ‘good fats’ (mono and polyunsaturated!). However, by nature pesto recipes are also high in calories (particularly fat) and/or salt; especially if you make it using a higher ratio of cheese. So it’s not something we have very often, or in any great quantity, but that only makes it all the more special when we do decide to whip some up! 🙂

We have explored using different nuts and/or herbs or flavours; traditional pesto uses pine nuts, but generally almonds, walnuts and/or sunflower seeds suit our budget. If you have never tried it with nutritional yeast, we highly recommend it; it has as a lovely nutty and ‘cheezy’ element that help give your plant-based pesto a more true and authentic taste. We’re not food snobs, but we can offer one piece of advice to make sure that you have a great pesto experience- use fresh ingredients! Stale nuts and ten day old store-bought basil will not do, but those who love pesto are probably already aware of this! 

If you’re a pesto fiend, you might remember some of our other pesto’s we have tried: olive-based, zesty spinach and some adapted avocado and asparagus-based versions too!

Whatever flavour you chose, the process is always easy (well, mosty!)…

Especially if you utilise a quick and modern method like we have; food processors can save you a lot of time! If you do not have one, you can always apply oodles of cooking enthusiasm and try grinding up a batch in a pestle and mortar, or place all of the ingredients into an appropriate dish/cup and blend it with a stick blender instead. If you do plan on using a pestle and mortar, the oil should probably be the last ingredient that you add (otherwise things might get a bit messy)! 

We hope you that enjoy this batch as much as the others. We think it’s the perfect accompaniment to: a delicious pasta dish, as a tasty sandwich spread, thinly spread over a pizza base or dolloped on top of your pizza, drizzled over some steamed new potatoes or asparagus, or as tasty summer dip (but enjoy it mindfully of course!). 

Have a great weekend and happy cooking everyone! 🙂

 

Oh, if anyone has a minute to spare… it would be greatly appreciated if you could please check out this link! It’s a petition for a BBC ethical cooking show! It would the first of its kind; the idea is actually pretty exciting. It would be nice to tune into a Saturday cooking show that wasn’t about braising beef and sautéing vegetables in a half a block of butter… but one (as the campaign director Bridget Irving states) “that reflects the diversity of the UK” – where it can cater to the ever growing number of f/t vegans and over a million dedicated vegetarians! Hopefully it will gain enough signatures and interest and come to fruition. 

Ingredients

++++++++½                  Lemon (1 tsp zest & 15-30ml lemon juice)
++++++++2                   Garlic Clove (fat ones!)
++++++++80g              Fresh Basil
++++++++60ml            Extra Virgin Olive Oil
++++++++30g              Walnut pieces
++++++++¼ tsp            Asafoetida
++++++++                     Pinch of Salt & Ground Black pepper
++++++++2-2½ tbsp   Nutritional Yeast Flakes

Need an easy-print recipe? Print here. 🙂

 

Directions

1. Wash the lemon, grate 1 tsp of zest (or more if preferred) and then juice half of it. Tip: Store the other half of the lemon in your fridge; add a wedge of it into your morning tea, or squeeze some juice over a fresh salad or pasta dish! Peel the garlic. Wash the basil; remove the leaves from its stems.

2. Place the lemon zest and 1 tbsp of juice into a food processor. With the food processor running, drop the garlic down the pouring spout. Blend until it’s blitzed.

3. Add 4 tbsp oil, 30g walnuts and ¼ tsp asafoetida. Season the mixture with a pinch of salt and a few grinds of black pepper to taste. Blend until the nuts are smoothish and creamy. Use a spatula to scrape the mixture off the sides and the lid, back down into the base. Add 2-2½ tbsp nutritional yeast (depending on your preference). Mix until combined. Tip: The mixture will still not be completely smooth, but this is OK.

4. Add the basil. Blend until completely processed. Taste and season as necessary; add more lemon juice, yeast, salt and/or seasonings if preferred. Tip: If you would like a slightly thinner consistency, add a little water (1 tbsp of water at a time) until your desired consistency is achieved.

Enjoy!

Tip: Refrigerate any leftover pesto in an air-tight and resealable container; consume within 3-4 days. Alternatively freeze in a container or ration and then freeze it in smaller portions; use several (small) resealable containers, baggies or an ice cube tray for easy pesto and cooking convenience!


 

Pomegranate Sauce [Vegan & Gluten Free]

Healthy Recipes

Serves: 10
Yields: about 400ml
Prep & Cooking Time: ≤ 8mins
Type: Dip, Sauce, Dressing
Tools: Large measuring jug, whisk, small dish, non-stick pot

Like other ‘healthy’ and wholesome foods, pomegranate can play a great part in supporting a healthy diet and lifestyle! Originating from the Middle East, this lovely fruit is a good source of fibre but also contains vitamins C, E & K, iron and other antioxidants. Although there has been studies (1,2,3,4) that have indicated and helped support possible health benefits, such as protecting us against heart disease, high blood pressure, inflammation and some cancers, the evidence is still inconclusive. Nonetheless we can still enjoy this delicious fruit as one 150ml serving of (pure) juice/day or by scattering these lovely, red jewels over our porridge, yoghurt, salads, rice dishes or any other delicious plant-based meal that we desire! It can be a wonderful way not only to brighten up our meals, but to add some additional nutritional value to them. 🙂

Today we are sharing a lovely pomegranate sauce (dressing or dip)! It’s easy to make and variable depending on what you want to use it for. In all honestly though, this sauce is a ‘treat’, simply because one being we don’t really drink juice and two, unless you can source cheap pomegranates or (100%) pomegranate juice (as ‘juice drinks’ tend to have added sugar, colourings and/or additives), it can be a bit pricey to make.

If you’re feeling rich or the change in your pocket is starting to weigh you down, then we recommend that you whip up a batch! You can adjust how much starch you use to create your prefect consistency and even experiment by adding a cheeky splash of red wine and/or your favourite spices or herbs for a delicious and unique fusion of flavours! We hope that you enjoy some as a dressing over salads or a plate of steamed veggies (mmm broccoli please!) or as a dip/sauce for your plant-based burgers (or bites) or tasty crudities! 

Have a great weekend everyone and happy cooking! 😀

 

Ingredients

+++400ml            100% Natural Pomegranate Juice (or 4 fresh pomegranates/juiced)
+++1 tbsp              Lemon Juice (fresh or concentrated)
+++½-1 tbsp         Fruit Sweetener (*optional)
+++4 tsp                Potato Starch (*variable)

Need and easy-print recipe? Print here. 🙂

 

Directions

1. Pour the pomegranate and lemon juice into a large measuring jug. Add the sweetener (if using). Whisk together.

2. Place the starch into a small dish with equal parts water. Whisk with a fork to dissolve the flour and until combined; forming a ‘slurry’. Tip: you might want more or less potato starch depending on whether you are making a dip, sauce or thinner dressing.

3. Pour and whisk the slurry into the measuring jug.

4. Transfer the mixture into a non-stick pot. Place it over a medium-low heat. Keep whisking until the sauce starts to thicken (and/or your desired consistency is achieved); do not allow it to boil. Tip: start with a small volume of ‘thickener’. You can always add more of this ‘slurry’ mixture if you want a thicker sauce; just remove the pot from the heat and whisk through. Return to the heat and whisk until your desired thickness is achieved. Remove from the heat. Allow it to cool before storing.

5. Serve warm or cold as a dip, sauce or dressing!

Enjoy!

 

 

 

Mmm, it’s delicious with our kidney bean burgers!

 

Refrigerate any leftover sauce in a sterilised, air tight and resealable jar; best consumed within 5-7 days.

 

Sources:
NHS Choices- Pomegranate: superfood or fad?
USDA

 

Have you tried making pomegranate sauce before? What’s your favourite (homemade) go-to sauce that you just can’t live without?!

Red Kidney Bean and Lentil Dip/Spread

Healthy Recipes

Serves: 8-10
Prep, Cooking & Assembly time: 35-40 minutes

Notes: This recipe contains: B-vitamins, protein, fibre, calcium, iron, phosphorus, potassium, magnesium, and is low in salt, sugar and fats!

This recipe is great for those that love hearty dips and have a love affair with spices. If you are not too keen on mustard and/or horseradish, you will need to adapt this dip with some other great flavourings; try some fresh herbs or perhaps an ethnic seasoning, e.g. Mexican, Asian, Thai or Moroccan- make it your own! We think that the kidney beans and lentils create a great ‘blank canvas’ for most any flavour!

This dip (or spread) is delicious and great for accompanying your tasty snacks or ‘zesting up’ your favourite sandwich! We hope that you enjoy it as much as we did! 🙂

Need some further inspiration in the kitchen? Start by checking out our other great dips!

 

NB: We didn’t add any table salt to our recipe; the horseradish added enough seasoning. *Kidney beans (drained wt. approx 240g)

 

Ingredients:

++++++++++++++++++++1           Tin red kidney beans (unsalted water)
++++++++++++++++++++80g     Dried red spilt lentils
++++++++++++++++++++90g     White onion
++++++++++++++++++++1g         Mustard powder
++++++++++++++++++++1g         Sweet paprika
++++++++++++++++++++            Ground black pepper
++++++++++++++++++++12g       Horse radish sauce (or 3g paste)
++++++++++++++++++++100g    Plain soya yoghurt (unsweetened)

 

 

Nutritional Info:

 

If you’re a fan of using the FSA traffic light system, this is another one of our dips that gets green lights all the way!

 This is another great recipe for those leading a healthier lifestyle. 🙂

 

 

Directions:

Cook the lentils according to the packet instructions. Drain. Allow to cool slightly.

 

 

In the meantime, open, drain and rinse the beans.

 

 

Peel and chop the onion into quarters. Place it into a food processor.

 

 

Pulse until minced. Using a spatula, scrape all the onion from the sides of the container and push it into the bottom.

 

 

Add the beans, lentils, mustard powder and paprika. Season it to taste with some black pepper.

 

 

Add the horseradish and yoghurt.

 

 

Pulse until almost smooth and combined (make it as chunky as you desire). Taste and season it as preferred.

 

 

Transfer the dip into a resealable container.

 

 

Serve as a dip or in your sandwich as a tasty spread!

 

 

 Enjoy!

Our ramekin contained approx. 100g. of dip.

 

 

Refrigerate in a resealable container; best consumed within 2-3 days.

 

 

If preferred…

  • Use a dried (and cooked) variety of kidney beans instead.
  • For a thicker (spread) consistency, use more beans!

Broad Bean & Spinach Dip/Spread

Healthy Recipes

Serves: 8-10
Prep & Cooking time: 15-20minutes

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, protein, fibre, calcium, iron, phosphorus, potassium, manganese, no added sugar and is low in salt and fats!

This dip/spread is has a wonderful fresh and zesty flavour that is absolutely delicious…feel free to adapt it with some of our suggestions below. 🙂

 

Quick facts:

  • Broad beans are also known as ‘fava’ beans. In the UK these beans are normally in season during June-August; don’t worry, you can still buy frozen varieties that are just as nutritious!

NB: To find out when your favourite fruits and vegetables are currently in season, check out this link!

 

Ingredients:

+++++++++++++++++++++++++360g     Frozen broad beans
+++++++++++++++++++++++++100g     Baby spinach
+++++++++++++++++++++++++20g       Fresh parsley
+++++++++++++++++++++++++100g     White onion
+++++++++++++++++++++++++4g          Garlic clove
+++++++++++++++++++++++++1             Lemon (Zest & Juice)
+++++++++++++++++++++++++120g      Plain soya yoghurt (unsweetened)
+++++++++++++++++++++++++10ml      Olive oil
+++++++++++++++++++++++++               Salt & ground black pepper
+++++++++++++++++++++++++125ml     Water

 

Nutritional Info:

If you’re a fan of using the FSA traffic light system, this is another one of our dips that gets green lights all the way!

 This recipe is great for those leading a healthier lifestyle. 🙂

 

 

Directions:

Place a small saucepan full of cold water over a medium heat. Bring to the boil. Add the beans. Reduce to a simmer. Cover with a lid. Cook for 3-6 minutes or until tender. Drain. Allow to cool slightly.

 

 

Wash the spinach and allow it to drain (if applicable). Wash, dry and gently rip the parsley into half. Peel and dice the onion. Peel and finely grate the garlic. Wash, finely zest and then juice the lemon.

We were only half way through our prep at this point!

 

 

Place the beans, yoghurt, parsley, onion, garlic, lemon zest and juice, oil and as much spinach as you can push into a food processor. Season it with some salt and black pepper to taste. Pulse and blend until the mixture starts breaking down; feed the remaining spinach into the food processor’s feed tube. Pour in the water. Blend until combined.

 

 

The mixture will be ‘chunky’. Taste and season as necessary.

NB: We added a little more lemon juice.

 

 

Remove and transfer the mixture into a resealable container.

 

 

Serve as a dip or sandwich spread.

Ready for sharing! 😀 NB: Our ramekin contained 100g. It was just enough for us to enjoy this whole wheat baguette with.

 

Enjoy!

 

 

NB: Refrigerate in a resealable container; consume within 3 days.

 

 

If preferred…

  • Add a little more oil and some pine nuts…and you’ll have yourself another fun and tasty vegan pesto flavour!
  • Swap the lemon for lime and add a little ground coriander for more of a ‘Mexican-inspired’ taste.
  • Substitute the broad beans for soya beans; our broad beans were cheaper to source!
  • When making this recipe, you may prefer to push the beans out of their skins prior to processing however, by doing this you will reduce the fibre content of this dip/spread.           NB: Broad beans and spinach are both a great source of insoluble fibre!