Roasted Vegetable Terrine with Mock Goat Cheese and Sun-dried Tomato Pesto

Diet & Weight Loss

What a fantastic recipe! So creative and nutritious- we can’t wait to try it! ūüôā

The Calgary Beet

If you‚Äôre hosting over the¬†holidays, you may¬†have at least one friend or family member requesting a vegetarian or vegan meal option.¬†This roasted vegetable¬†terrine is festive and makes¬†a rich¬†and hearty¬†vegan¬†option¬†for those on special diets. And it tastes divine ‚Äď food from the Gods in my opinion! Don‚Äôt omit the smoked chipotle pepper ‚Äď it adds such great flavour!¬†

There is nothing difficult about making this terrine¬†but there are three separate components that come together to make this dish what it is ‚Äď the tomato pesto, the nut¬†cheese and the roasted vegetables. Each of the individual components can be made ahead, and stored in the refrigerator until you are ready to assemble the terrine. Make the mock goat cheese first as it needs 24 hours to ripen.¬†




  • 1 large red bell pepper
  • 1 large yellow bell pepper
  • 1 small eggplant, cut lengthwise into 1‚ĀĄ4‚Ä̂Ķ

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Onion & Sun-Dried Tomato Tart

Healthy Recipes

Serves: 4-8
Prep & Cooking time: 75 minutes

Recipe adapted from:

Notes: This recipe contains: B-vitamins, Vitamin C, protein, fibre, calcium, iron, potassium and is low in salt* and saturated fats*! 

Firstly, we would like to thank Holycow for this great recipe! ¬†We’ve made this a few times before, but¬†usually¬†with a GF crust; see below!

We have adjusted the cooking temperatures as we see fit; baking the pastry for the full duration (especially in a GF format) always produced a crust that was just too hard for our liking! We value our teeth and don’t fancy using a huge knife to hack away at it during our dinner!

This tart is delicious, and hopefully you’ll find (with the pictures) it’s easy to prepare! Be creative, change the flavours of the crust or filling; see some suggestions below!

We have used a DF margarine instead of a DF shortening or coconut oil, and it’s worked well; it has also¬†very nicely cut down on the total fat/saturated fat contents¬†! The suggested serving size is 4-8. It’s not unreasonable to serve yourself a quarter of the tart… just as long as you are mindful of your daily calorie, fat and salt intakes (as always)! For a lighter meal, serve an eighth of the tart…but with all ‘higher calorie/fat/sugary foods’- eat them in moderation!

We suggest that you serve this tart with a green salad or some steamed green veggies to help make it a balanced meal!





Nutritional info (tart only):

Based on 4 servings, this tart has an orange traffic light rating for its fat, saturated fat and salt content.

*Based on 8 servings, this tart has an orange traffic light rating for its fat and green ones for its saturated fat and salt contents (a.k.a low in s/fat and salt)!

NB: Remember orange values make an OK choice, but green ones are always healthier! 




Open and drain the tofu. Place it between two heavy chopping boards for approximately 20-30 minutes to remove any excess water.



In the meantime, prepare the pastry for tart. Place the wholemeal flour and cornmeal into a large mixing bowl. Season it with some salt and black pepper to taste. Mix together.



Add the DF margarine.



Use a knife or a fork and break it apart; work it gently through the flour mixture.



Add the water. Use a knife, pastry knife or fork and stir the mixture until it comes together…



…to form a ball (use more water if needed…and don’t be afraid to use your hands!).

The dough will be a bit tacky but not sticky.



Place a piece of kitchen film onto a flat surface. Transfer the dough onto the film. Wrap it up. Press/flatten the dough into a disc.



Place it into the fridge for 30 minutes. Remove.



Meanwhile, prep the tart filling. Peel and chop the onions into halves and then into thin slices.



Drain and chop the tomatoes into small pieces. Wash and dry the thyme (if using fresh) and remove the leaves from the stem. Drain the pressed tofu. Organise the remaining ingredients.



Heat the oven to 200¬įC/400¬įF.



Place the oil in a large, non-stick saucepan over a medium heat.



Add the onions and sugar. Stir together. Gently fry for 10-20 minutes or until lightly browned and/or caramelised.

NB: We fried ours for approx. 14 minutes.



Add the water to help de-glaze the pan. Add the thyme. Mix together.



Remove from the heat. Allow it to cool slightly.



In the meantime, prepare the pastry. Lightly flour a clean surface. Unwrap the dough and place it onto the flour.



Using a large rolling pin, gently roll it out; large enough to cover the pastry case.

The dough will be stretched quite thin (not paper thin) but enough to have a ‘thin’ crust. NB: There is not enough mixture to have a thick crust, even if you wanted to…and we would not recommend that¬†either!



Gently re-roll it onto the rolling pin.



Unroll the pastry over the case.

Don’t worry if your dough rips in half! We have smushed and placed previous doughs into place (like a puzzle) and they have¬†always turned out fine!



Gently move and press it to fit into the case; shape it with your fingers and remove any overlap.



Cover the pastry with kitchen foil.



Add baking beads or dried beans (ones that you never plan to cook and eat!).

This is to blind-bake the case; blind baking will help make sure the crust keeps it shape, not rise too much(if applicable) and this pre-baking will also help provide stability for a wet filling. NB: Dried legumes, pulses or rice can work just as well as store bought beads!



Place it into the oven. Blind-bake for 10 minutes. Remove.



In the meantime, place the tofu, milk, mustard and onion powder into a food processor.



Blend until creamy. Season it with some salt and black pepper to taste.



Transfer it into a large mixing bowl.



Add the tomatoes. Stir together.



Add the onion mixture. Stir to combine.



Remove the foil and beads/dried beans from the pastry. Place it back into the oven. Bake for a further 5 minutes. Remove.



Increase the oven temperature 220¬įC/430¬įF.



Add the onion filling to the pastry case. Use a spatula to help spread it evenly.

NB: This is what our pastry looked like it after it was baked  for 15 minutes.



Place it back into the oven. Bake for a final 30-40 minutes or until lightly browned. Remove. NB: We baked ours for a final 30 minutes. 



In the meantime, prepare a green salad or steam some veggies!



Allow the tart to cool slightly; approximately 5-10 minutes.

We allowed a cooling window of 5 minutes.



Cut into slices. Serve with a salad or steamed veggies.

NB: This is one quarter of the tart.





Here is one me made last year when we were transitioning into veganism (it has a GF crust)!

We topped this one with fake cheese…but don’t recommend it!


¬†Refrigerate any leftovers in a resealable container…

…enjoy them hot or cold, but consume within 3-4 days.


If preferred…

  • Use red onions instead!
  • Omit the sun-dried tomatoes and try some other combinations! Try adding¬†some leek, alternative fresh herbs or a medley of them (chives or parsley), nutritional yeast, pine or walnuts, brown lentils, balsamic vinegar, dried mushrooms or maybe even some apple!

Vegan Roasted Butternut Squash & Tofu Salad

Healthy Recipes

Serves: 4
Prep & Cooking Time: 75mins

This recipe was adapted from: BBC Foods

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, protein, fibre, potassium, iron, calcium and (per serving) is low in saturated fats!

This is a wonderful ‘winter salad’ recipe containing:¬†squash, lentils and a spicy dressing to help warm you on a cold winter’s day! It’s also very versatile and easy to prepare.¬†

Quick Foodie Facts:

  • Lentils¬†are a stable in many diets, particularly South Asian. They are a great, versatile and¬†cheap source of: B-Vitamins,¬†carbohydrate, protein, fibre, iron, potassium and are naturally low in fats! These little¬†lovelies should be incorporated into everyone’s diet- vegan or otherwise.¬†
  • This is a high fibre meal that (per serving) contains approximately 3.5 servings of fruit/veggies towards your 5-A-Day!¬†ūüôā




 Nutritional Content:



Open and drain the tofu. Place it between two heavy chopping boards for about 30 mins to remove any excess water.


Meanwhile, heat the oven to 200¬įC/400¬įF. Line two baking trays with some parchment paper; lightly spray it some low-fat cooking oil.

NB: We¬†used ‘8 sprays’, but you could probably use less!


Wash, peel, trim the ends, de-seed and chop the squash into bite-sized pieces.


Place it onto one of the baking trays. Spray with some low-fat cooking oil. Sprinkle over the thyme. Place onto the top oven shelf. Roast for 40-45 mins or until tender. Remove. Allow to cool slightly.


Meanwhile, drain and chop the tofu into small cubes. Place it onto the other baking tray. Lightly spray it with some low-fat cooking oil. Place it onto the middle oven shelf. Bake for 30 mins or until lightly golden and slightly crisp around the edges. Remove. Allow to cool slightly.

Baked tofu ūüôā


In the meantime, place a large, non-stick saucepan with some cold water over a medium heat. Add the lentils. Cook them according to the packet instructions. Drain. Allow to cool slightly.

NB: Ours took 25 mins to cook.


Meanwhile, wash and dry the rocket. Wash, trim the ends and finely slice the onion. Wash, remove the stem and dice the tomatoes. Drain off any excess oil and then finely chop the sun-dried tomatoes. Peel and dice the garlic. Wash, trim the ends, de-seed (unless you prefer dishes with a little more heat!) and then dice the chilli.

…¬†For an extra, spicy kick- ¬†do not remove the chilli seeds!


Place a small, non-stick frying pan over a high heat. Add the seeds. Lightly toast. Remove from the heat. Place into a small dish.



1. In the meantime, prepare the dressing. Place the garlic, chilli, oil, both of the vinegars, soya (or tamari) sauce and the syrup into a mixing jug. Whisk to combine.

2. Place the rocket into a large mixing or salad bowl.

3. Add the squash.

4. Add the tofu.

5. Add the lentils, onions, all of the tomatoes and the seeds. Pour over the dressing.

6. Gently toss together.



Serve warm. Transfer the salad into a large lipped plate or serving bowl and garnish with the sesame seeds.




Refrigerate any leftovers in a resealable and air-tight container; consume within 3-5 days.


If preferred….

  • Instead of sesame seeds try¬†some: pumpkin, chia or ¬†flax seeds or some nuts (maybe walnut, flaked almonds or pine).
  • Swap the rocket for: spinach, swiss chard or lightly steamed kale.
  • Use some sweet potatoes instead of squash.
  • Swap the tomatoes for roasted red bell pepper.
  • If you are not vegan, swap the tofu for some low-fat cheese.

Homemade Sun-Dried Tomato Houmous

Healthy Recipes

Serves: 8
Prep & Assembly Time: 30 mins
Type: Side, Dip, Sandwich filler
Tools: Sharp knife, chopping board, cheese grater, food processor, spatula, resealable container

Notes: This recipe contains:  B-Vitamins, Vitamins C & E, carbohydrates,  protein, fibre, calcium, iron, manganese, magnesium, phosphorus, potassium, zinc and per serving is low in added sugars, salt and saturated fats!

We think that homemade houmous is ridiculously cheap to make and its taste triumphs most store bought brands!

This recipe is extremely adaptable and easy to execute. Experiment with the flavours; add chillies, cooked beet root, roasted bell peppers, pesto, carrot, or various spices instead of sun-dried tomato.

Some other good things to note include:

  • Tahini paste can be¬†pricey, but the recipe doesn’t require a lot; you might¬†find it cheaper in¬†some ethnic shops and it lasts up to 3 months from opening!
  • Use some fresh/soaked sun-dried tomatoes instead of the puree or anything else you’d prefer to flavour it with.
  • Fresh is best! Try using a dried variety of chickpeas; soak overnight, drain and cook before using in the recipe.
  • Make and utilise your own tahini paste; its just toasted sesame seeds and olive oil.
  • If you have the time, make an extremely smooth houmous with skinless chickpeas!

Happy cooking everyone! ūüôā



++++++++++++++++++++++8g            Garlic Clove
++++++++++++++++++++++30ml       Lemon juice (juice of one lemon)
+++++++++++++++++++++++++++++¬† Lemon zest ¬†(of ¬Ĺ a lemon)
++++++++++++++++++++++400g       Tin Chickpeas (or about 210g dried and cooked)
++++++++++++++++++++++30ml       Olive Oil (+ 5ml extra for garnishing)
++++++++++++++++++++++60g         Sun-dried Tomato Puree
++++++++++++++++++++++60ml       Tahini paste
++++++++++++++++++++++60ml       Water
+++++++++++++++++++++++++++++  Salt
++++++++++++++++++++++2g            Sweet Paprika
++++++++++++++++++++++8g            Sesame Seeds



1. Peel the garlic. Wash the lemon, grate some zest and then juice it. If applicable, drain and wash the chickpeas.

2. With a food processor running, drop the garlic into it. Process until it has been finely diced. Scrape all of the garlic to the bottom with a rubber spatula. Add the lemon juice and zest, chickpeas, oil, puree and tahini. Blend until creamy. Add the water. Blend until combined. Taste and season it with some salt. If a thinner houmous is preferred, just add more water.

3. Transfer the houmous into a resealable container. Garnish with some oil (if desired), paprika and the sesame seeds.

4. Serve it with some warmed pita, crackers, crudités, as a sandwich spread with some vegetables or in your favourite falafel wrap!


Tip: Refrigerate any leftovers; consume within 3-5 days.

A batch of tasty falafels to company it! Yum!