Meatless Monday: Seitan Doner Kebab ‘Meat’ [Vegan]

Healthy Recipes, Meatless Monday

Serves: 3-4
Prep: ≤30mins
Cooking: 4 hrs (SC/low heat setting)
Cooling: 20 mins (minimum)
Type: Main meal
Tools: Chopping board, sharp knife, veggie peeler, non-stick pot w/lid, colander, food processor, measuring jug, large mixing bowl, kitchen foil, slow cooker

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C & E, protein, carbohydrates, fibre, calcium, iron, phosphorus, potassium, zinc, no added sugar and per serving- a moderate quantity of added salt and fats. 

Hi everyone! Happy Monday! You’ll have to excuse our lack of posts lately, there’s been a lot going on (all good) and we haven’t been keeping up to date (including getting to see what everybody else has been getting up to on here!). But that doesn’t mean that we haven’t been cooking, of course we have… so you’ll have lots of lovely recipes to look forward to! 🙂

Today we our sharing a seitan recipe….

…move over dried soya mince, tofu, tempeh, and high salt/fat and overpriced preformed vegan ‘meats’, there’s a new guy in the Eat2Health Kitchen- seitan! For those that are unaware, it’s made from wheat gluten, spices and seasonings, (and in this case a sweet potato!); it’s an effortless, nutritious and delicious meat alternative that has a great texture, giving rise to endless possibilities (faux sausages, meatballs, steak, duck, doner, chorizo, mince… just to name a few!)

Using wheat gluten is something we have wanted to try for a while now; unfortunately it’s not widely available in shops so we purchased ours online. Our 1kg bag cost just over £4; has anyone purchased it at a lower price or does that seem about right? For those that are keen, you can have a go at making it yourself! It sounds quite laborious to us; just do a quick internet search to see if it’s something that you’d enjoy! 😛

With a cursory internet search we also found that there are several recipes for seitan knocking about; given the cost and practicality of acquiring seitan we decided to start by adapting someone else’s tried and true recipe. One that caught our fancy was a doner seitan recipe at Flash Gordonette.com. Her recipe seemed straight forward and used a steamer to cook the seitan, but we’ve used our trusty slow cooker to do the same thing. Cooking wheat gluten to make seitan is indeed effortless and there are several ways to do it, again you only have to look in your preferred search engine to find that out. 

The seitan doner kebab resemblance to actual meat is a little uncanny. Of course it isn’t ‘meat’ and we were not looking to replicate it! Yep, no desire what so ever to replicate the mystery ‘elephant leg’ that spins in every kebab shop in Britain…(ha!) …our line of thoughts we more into finding another cheap, healthy, tasty and versatile protein source. This mock meat works perfectly in a vegan doner kebab, in sandwiches, salads, as part of a meze platter or used as a healthy plant-based pizza topping!

We packed our vegan doner kebab with plenty of veggies (yummy suggestions below) and topped it all off with a delicious tahini sauce and dollop of plain soya yoghurt! 

Some other good things to note include:

  • If you do not have a food processor, finely chop the onion before cooking. Mash the cooked potato and onion in a large mixing bowl instead; mix in the remaining ingredients with a silicone spatula and then knead the dough.
  • The ingredients list looks long but it’s mostly spices and/or seasonings! Adjust the spices and seasonings to your own perfect mix. Unfortunately there is no way of checking how it really tastes until after it has cooked (the raw mixture tastes terrible btw!), so don’t go too over board with the spices or salt! 
  • Handle your wheat gluten flour with care; it’s so powdery that it can easily end up all over your work counter instead of in your recipe! 
  • This seitan recipe combined wheat gluten with sweet potato, but we have seen others that have used tin beans or other vegetables instead! 
  • The raw mixture looks a bit weird and maybe slightly off putting but don’t let that scare you. It completely transforms once it’s cooked. For those new to a plant based lifestyle, looking to swap their standard recipes this Meatless Monday, perhaps do not get on with tofu and/or paying for overpriced vegan meats, give this a go! You won’t be disappointed. 🙂
  • Letting the seitan cool is vital if you want thin slices of doner ‘meat’. We left ours for 12 mins and then started to shave/cut it with a bread knife; unfortunately this was not long enough and some slices were thicker than others. The thinner slices allowed you to really taste the lovely flavours and it wasn’t chewy (as some of the thicker slices were).
  • This ‘meat’ will dry out, so once cooled wrap immediately and refrigerate. 

Quick Foodie Facts:

  • Wheat gluten consists of almost pure protein and very little starch; 100 grams contains 75-80% protein! It’s the natural protein left over when you wash the starch out of wheat flour; it’s then dried and ground back into flour. It’s the perfect resource to improve the texture, rise and elasticity of your bread or make the veggie and vegan meat alternative seitan; it’s so versatile, healthy and effortless!

Happy cooking everyone! 🙂

 

Ingredients
280g   Sweet potato
85g      Brown onion
3½ C.   Water
6g        Fresh coriander (2 tsp)
1           Garlic clove (1 tsp)
1 tbsp   Veggie stock powder (low-salt)
1 tsp     Salt
1 tsp     White pepper
½ tsp    Dried chilli flakes
1½ tsp   Ground coriander
1 tsp       Ground cumin
1 tsp       Garlic powder
¼ tsp      Mild paprika
¼ tsp      Cayenne pepper
1 tsp        Dried oregano
½ tsp      Cumin seeds
1/8 tsp    Ground mace
1 tbsp      Rapeseed oil
1½ C.        Vital wheat gluten (220g)
1               Brown onion (small)
  • Pitta/wrap filling suggestions: shredded iceberg lettuce, diced salad tomato, carrot ribbons, shredded cucumber, diced (raw) brown onion, shredded red cabbage, pickled chillies, diced fresh coriander, all topped off with your favourite sauce…try: a tahini, chilli or garlic sauce or a dollop of plain soya yoghurt instead.

Need an easy-print PDF? Print here. 🙂

 

Directions

Wash, peel and then chop the sweet potato into small chunks. Peel and chop the onion into quarters (or smaller if applicable). Pour 1½ cups cold water into a non-stick pot. Add the sweet potato and onion. Stir together. Cover with a lid. Bring to a gentle boil. Simmer and cook for 4-5 mins or until tender. Remove from the heat. Drain in a colander. Allow to cool.

Meanwhile, wash and dry the coriander; remove the leaves from the stems and roughly chop them. Peel, chop and finely mince the garlic. Tip: If you have a garlic press, just use this instead!

Place the cooled potato and onion into a food processor (or mixing bowl if applicable). Add the fresh coriander, garlic clove, 1 tbsp veggie stock powder, 1 tsp salt, 1 tsp white pepper, ½ tsp dried chilli flakes, 1½ tsp ground coriander, 1 tsp ground cumin,1 tsp garlic powder, ¼ tsp mild paprika, ¼ tsp cayenne pepper, 1 tsp dried oregano, ½ tsp cumin seeds, ⅛ tsp ground mace and 1 tbsp rapeseed oil. Process the ingredients until a thick puree is achieved.


Add 1½ cups wheat gluten into the food processor. Process until the mixture is combined and starts to form a ‘dough’ texture. Transfer the dough into a large mixing bowl. Gather the mixture, forming a ball and knead it for about a minimum of 5-10 mins or as long as you can (we kneaded ours for 8 mins); the mixture will be tacky, but will become more smooth and elastic. Tip: Kneading will help improve the texture of the seitan. Use your hands and shape the mixture into a fat log (it won’t be perfectly symmetrical but this is OK!).

Transfer the dough onto a long piece of kitchen foil. Roll the foil over the dough, completely covering it and then loosely twist each end close. Boil 2 cups of water in a kettle. Peel and horizontally slice a small brown onion. Place the slices of onion onto the base of the slow cooker. Pour in 2 cups of freshly boiled water. Place the wrapped dough on top of the onions. Cover with a lid. Cook on a low heat setting for 4 hrs.


Remove and allow it to cool for at least 20 mins before serving. Tip: The seitan cools down considerably within 10 mins of removing, but to achieve thin slices of doner ‘meat’, the mixture needs to cool and set further first. 

Tip: Wrap any leftover seitan in kitchen film and refrigerate; reheat leftovers in a frying pan with a little oil and consume within 2-3 days. 

Enjoy!

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Baked Mini Tofu, Quinoa & Veggie Frittatas (& Parsnip Chips!)

Healthy Recipes

Our yummy baked tofu frittatas; originally posted last September! We’ve now updated the recipe and improved the format (inclusive of an easy-print recipe!). Enjoy! 🙂

Eat2Health Blog

Serves: 4-6
Yields: 12 Mini Frittatas
Prep: 30-35 mins
Cooking: 25-30 mins (*in a fan-assisted oven)
Type: Main Meal, Snack
Tools: Sieve, small pot + lid, chopping board, sharp knife, veggie peeler, baking tray, parchment paper, frying pan, frying spatula, silicone spatula, food processor, muffin tin, cooling rack

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, carbohydrates, protein, fibre, calcium, iron, magnesium, manganese, potassium, zinc and (per serving) is low in added salt, sugar and saturated fats.

This is a recipe we developed earlier this year… but we’re glad to finally have the chance to share it with everyone!  🙂

Who says you need eggs to make a frittata or even an omelette?! Not in the Eat2Health kitchen! If you’ve got tofu, some shredded veggies, DF milk and grains, then you have the starting point to any great vegan frittata. Adapt the seasonings, vegetables and/or grains to suit your own needs and taste. You…

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Meatless Monday: Slow Cooker Sri Lankan Inspired Sweet Potato & Chickpea Curry

Healthy Recipes, Meatless Monday

Serves: 6
Prep: 40 mins (*Dependent upon skill and/or kitchen helpers!)
Cooking: 7-8hrs (*Over a low heat setting)
Tools: Small bowl, colander, chopping board, sharp knife, sieve, frying pan, measuring jug, slow cooker, non-stick pot.

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, carbohydrates, protein, fibre, calcium, iron, magnesium, phosphorus, potassium, zinc and per serving is low in added sugar and salt and has a moderate quantity of fats! 

The cold weather is setting in and decadent Christmas flavours are now packed away for another eleven months… this could only mean four simple things- the need for hearty, wholesome and quick foods that will ‘warm your cockles’ and taste buds!

Well, we have just the cure for that- here’s another tasty, ‘slow cooker curry’; those are actually starting to become our three favourite words! Perhaps that’s because slow cookers are magic devices; not only do they slowly cook our food in abundance, but they also help improve how we feel about even the most basic of meals!

What’s the best meal that you have prepared in yours?! 🙂

For those of you that may have tried some of our previous slow cooker curries or S.C meals, you’ll know just how tasty they are (well, you haven’t told us otherwise!). 😛 Curry prepared in a slow cooker (although not traditional, not even a little!) is by far one of the best methods to develop a huge depth of healthy and aromatic flavours- well, that’s our opinion anyways! 

This time our spicy/slow cooker urge unravelled with a packet of Sri Lankan spices that we still hadn’t gotten around to trying; ergo the birth of our curry! This one is pretty hearty, spicy (well, this is subjective) and of course packed full of tasty and healthful ingredients; its plant-based eating that is designed to help make this more than a ‘one day occasion’! 

The curry: sweet and creamy potatoes (that melt in your mouth), combined with hearty and robust chickpeas and an abundance of delicious flavours. All served over a bed of fluffy rice! We’ve filled you in on our spice mix below and hopefully you can all find something similar or just create your own (as spicy as you dare)! If you are not keen on sweet potato, try adapting it with cauliflower, butternut squash or aubergine; just remember to adapt the other flavours as you see fit. We have used some reduced fat coconut milk, but still be mindful as there is still a moderate quantity of fat per serving; ‘reduced fat’ foods are not free passes to eat more! 

Happy cooking everyone! 😀

 

Ingredients

NB: Use about 2 tins of chickpeas or 260g of a dried/cooked variety. Our Sri Lankan Spice Blend: Coriander Seeds, Whole, Fenugreek Seeds, Whole, Cumin Seeds White, Whole, Fennel Seeds, Whole, Cayenne Chillies, Ground, Cinnamon Bark, Whole, Cardamom Green, Whole Pods, Curry Leaves, Whole Clove Buds ‘Hand-Select’.

Need an easy-print recipe? Print here. 🙂

 

Directions

  • Peel and dice the garlic and shallots. Wash the chilli, remove the stem, deseed (if you prefer meals with less heat!) and then finely chop it. Wash, peel and then dice the ginger. Wash, remove the stem and core and then chop the bell pepper into ½ cm pieces.
  • Wash the lemongrass, trim off the ends, peel away tough/ dried-out outer layer (and discard), bash the woody exterior with a rolling pin to soften and then finely chop it. Tip: Bashing or firmly pressing the lemongrass will help release some of its aromatic oils. Wash the lime, grate the zest (do not juice it just yet like we have shown here, you’ll do this later on!).
  • Wash the sweet potatoes, peel and then chop into approx. 1″ pieces (we kept ours chunky!)

 

  • Heat a non-stick frying pan over a medium-low heat.
  • Spray it with some low-fat cooking oil. Add the garlic, shallot, chilli, ginger, bell pepper and lemongrass. Stir together. Gently fry for 2-3 mins or until softened.
  • Add the sweet potato. Spray a little more cooking oil. Stir together. Gently fry for 3 mins.
  • Add the lime zest, 1g fenugreek leaves and 6-8g Sri Lankan spice blend. Add a few grinds of black pepper. Stir together. Gently fry for 30 seconds or until fragrant. Remove from the heat.

 

In the meantime, prepare your stock according to the packet instructions.

 

  • Transfer the vegetable mixture into a slow cooker.
  • Add the chickpeas and coconut milk. Stir together.
  • Pour in the boiling hot stock. Stir together. Cover with a lid. Set to cook for 7-8 hrs over a low heat setting or over a high setting for 2-3.
  • Slightly defrost the spinach, chop it into smaller ‘chunks’. Add it to the slow cooker 30 mins before the end of cooking. Tip: If you’re using fresh leaves, roughly chop and then stir them through the curry once it has finished cooking. Let it stand (covered) for about 5 mins to allow the leaves to slightly wilt. 

 

Prepare the rice according to the packet instructions (if applicable).

Juice the lime. Stir the juice through the curry just before serving.

Spoon the rice into large serving bowls (If applicable). Ladle over the curry. Garnish with a wedge of lime, a small dollop of sweet & sour lime pickle or some fresh coriander leaves.

 

Enjoy!

 

Refrigerate any leftover curry in an air-tight and resealable container; reheat and consume within 3-4 days. Alternatively, store and freeze in an air-tight and resealable container(s); defrost, reheat and consume within 2 months.

Recipe updated: 19/02/16

Creamy Sweet Potato & Orange Soup W/ Smoky BBQ Tofu ‘Croutons’ [Vegan & Gluten Free]

Healthy Recipes

Serves: 6
Prep & Cooking Time: 65-300 mins (*Dependent upon how long you marinade your tofu!)
Type: Main Meal
Tools: Chopping board(s), sharp knife, kitchen paper, mixing bowl, measuring jug, large pot, blender, resealable container (*optional), baking tray, parchment paper

Notes: This recipe contains: Vitamin A, B3, B5 & B6, beta-carotene, Vitamins C & E, carbohydrates, protein, fibre, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc and (per serving) has a moderate quantity of added sugar, salt and fats!  

…And this year’s love affair with soup continues; we’re really looking forward to all of the lovely new flavours that lie ahead!

Perhaps you remember our delicious Spicy Sweet Potato Soup (with rice noodles!) we introduced you to earlier this year?

Well either way, here’s an updated sweet potato soup recipe! This one isn’t spicy; it’s creamy and velvety with a lovely twist of orange, topped off with some delicious marinated pieces of smoky BBQ flavoured tofu ‘croutons’.  

These marinated ‘croutons’ are oh so tasty (and made with a labour of love)! Our end product tasted pretty similar to vegan sausages! Yummy! Unfortunately with (most) tofu, unless you buy pre-marinated brands, you will have to marinate it for a substantial amount of time (or fry it in a tonne of oil!) …otherwise it won’t necessarily develop a jaw-dropping flavour!

If you are short on time, just put the tofu into the refrigerator overnight and cook it as or when it’s needed! In fact, you could just as easily place the soup ingredients into a slow cooker overnight (on a low-heat setting), and then purée the lot the next day! Hmmm, since there is no roasting, baking or mashing involved, why don’t you double the quantity and then freeze half?! Creating a soup that is satisfying and simple?! Sounds good to us! 😀

Quick Foodie Facts & Tips:

  • One serving of this soup will provide you with about 3.5 servings of vegetables towards your 5-A-Day!
  • The quantity of our tofu marinade is enough to thoroughly flavour two blocks of tofu (so reduce the quantity and seasonings as appropriate)! 
  • Add less stock for an even thicker soup!
  • Reheat the soup with the tofu ‘croutons’ mixed through (or not!); it’s super tasty either way!

Happy cooking and have a great weekend everyone! ❤

 

Ingredients

+++++++++++++++++————————Croutons——————————————-
+++++++++++++++++800g        Firm Tofu (= 2* Tetrapaks)
+++++++++++++++++4tbsp        Soya Sauce/low-salt (or Tamari as a GF option)
+++++++++++++++++2.5tbsp     Maple syrup
+++++++++++++++++4.5tbsp     Olive Oil
+++++++++++++++++½ tsp         Asafoetida
+++++++++++++++++2g              Smoked Paprika
+++++++++++++++++½-1tsp       English Mustard
+++++++++++++++++2-3g          Garlic Salt
+++++++++++++++++————————Soup————————————————–
+++++++++++++++++760g         Sweet Potato
+++++++++++++++++300g        Baking Potato
+++++++++++++++++200g        Carrot
+++++++++++++++++280g        White Onion
+++++++++++++++++1.5L           Vegetable Stock (low-salt/ GF if required)
+++++++++++++++++3g             Ground Coriander
+++++++++++++++++                 Ground Black Pepper (16 grinds!)
+++++++++++++++++30ml        Orange Juice (1 large orange)
+++++++++++++++++125ml       Almond Milk (unsweetened & fortified)

 

Directions

1. Drain and then press the tofu between two heavy or weighted plates or chopping boards for 30 mins to express any excess water. Drain. Pat it dry with some kitchen towel. Tip: if preferred, line the bottom plate (or chopping board with some kitchen towel to help absorb the liquid.

Drained and dried.

 

2. Place the tofu onto a chopping board. Slice it into five slices (lengthways) and then make five more cuts with your knife (horizontally). Chop each section into halves (*step 4) to get about 1cm cubes. Transfer the cubes of tofu into a large mixing bowl or casserole dish.

 

3. Prepare the marinade. Pour 4tbsp soya (or tamari) sauce, 2.5tbsp maple syrup and 4.5 tbsp oil into a large measuring jug. Add ½ tsp asafoetida, ½-1tsp English mustard and 2-3 g garlic salt. Whisk until thoroughly combined.

 

4. Pour the marinade over the tofu. Gently toss (using your hands) or a silicone spatula to thoroughly coat. Cover the bowl with kitchen film. Place it into the fridge for up until 4-6 hrs (if possible) tossing once.Tip: The longer you allow it to marinate, the better it will taste!

 

5. In the meantime, prepare the soup (now or if preferred, closer to the time it’s being served)! Wash, peel and then roughly chop the sweet and baking potato. Wash, peel, trim the ends and then slice the carrot. Peel and roughly chop the onion.

Keep Calm Picture: courtesy of http://www.keepcalm-o-matic.co.uk

 

6. Bring a large, non-stick pot with 1.5L water to the boil. Add 1.5L vegetable stock. Whisk until dissolved. Add the sweet and baking potato, carrot, onion, 3g ground coriander and a few grinds of black pepper. Stir together. Cover with a lid. Simmer and cook for about 10-12 mins or until softened. Remove from the heat. Allow to cool slightly.

 

7. A) In the meantime, juice the orange. B) If you have a stick blender, feel free to purée the soup whilst it’s still in the pot. If not, transfer it in batches into a blender. Pulse until the soup is smooth, creamy and combined. Whilst the blender is running, add 30ml orange juice ¼ cup almond milk to thoroughly combine all of the ingredients. Transfer the soup into an air-tight and resealable container or back into the pot (as appropriate).

 

8. Once the tofu has finished marinating, preheat the oven to 200°C/400°F. Line a baking tray with a silicone mat or parchment paper. Transfer the tofu over the tray in a single layer. Place the tray onto the middle oven shelf. Bake for 30-40 mins or until slightly crispy around the edges and lightly browned. Remove. Allow to cool slightly.

 

9. Reheat the soup over a low heat just before serving; do not allow it to boil.

 

10. Ladle the soup into a serving bowl. Garnish with the tofu ‘croutons’; add some sliced spring onion, chilli flakes and pumpkin seeds (if desired)!

Enjoy!

Tip: Refrigerate and store any leftovers in an air-tight and resealable container (store the tofu in a separate container!); reheat and consume within 3-4 days. Alternatively, store and freeze; defrost, reheat and consume within 1-2 months.

Baked Mini Tofu, Quinoa & Veggie Frittatas (& Parsnip Chips!)

Healthy Recipes

Serves: 4-6
Yields: 12 Mini Frittatas
Prep: 30-35 mins
Cooking: 25-30 mins (*in a fan-assisted oven)
Type: Main Meal, Snack
Tools: Sieve, small pot + lid, chopping board, sharp knife, veggie peeler, baking tray, parchment paper, frying pan, frying spatula, silicone spatula, food processor, muffin tin, cooling rack

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, carbohydrates, protein, fibre, calcium, iron, magnesium, manganese, potassium, zinc and (per serving) is low in added salt, sugar and saturated fats.

This is a recipe we developed earlier this year… but we’re glad to finally have the chance to share it with everyone!  🙂

Who says you need eggs to make a frittata or even an omelette?! Not in the Eat2Health kitchen! If you’ve got tofu, some shredded veggies, DF milk and grains, then you have the starting point to any great vegan frittata. Adapt the seasonings, vegetables and/or grains to suit your own needs and taste. You really can’t go wrong and you’re certainly in for a treat (these are delicious!).

Our plant-based mini frittatas are great for those on the go (breakfast in one hand and an energetic six year old in the other!) or those in need of one last, light and late summer meal. We recommend that if you’ve gone an hour to spare, double the batch and freeze them; enjoy for breakfast, lunch, dinner or a quick snack! 

We enjoyed our wish some tasty parsnip chips, salad and some of our delicious broad bean and spinach dip!  How will you enjoy yours?! 

Quick Foodie Fact (and woo-hoo moment)!):
*Based on 12 frittatas, each frittata contains about 1.5 servings of veggies towards your 5-A-Day!

Here’s to a great weekend everyone (just forget about the forecasted rain)! 😀 ❤

 

DF milk not shown here.

 

Ingredients
75g        Dried quinoa
170g      Sweet potato
1 Tin      Black beans*
+++++    (*240g;130g dried/cooked)
60g       Chestnut mushrooms (about 3)
100g     Red onion
100g     Green bell pepper
20g       Red Chilli
180g      Salad Tomato
1             Spring Onion (15g)
10g        Fresh coriander leaf
2g          Fresh flat leaf parsley
80g       Carrot
320g     Parsnips
+++++++Low-fat cooking oil spray
40g       Multi-grain bread (or GF bread)
12g         Tahini paste
1             Block silken tofu (349g)
125ml    Soya Milk (unsweet/fortified)
10g        Dijon mustard
1g           Sweet paprika
1g           Ground turmeric
2g          Onion powder
1g           Garlic powder (unsalted)
++++++  Salt & ground black pepper

Need an easy-print recipe? Print here. 🙂

 

Directions

1. Place the quinoa into a sieve. Rinse it under some cold running water for about 30sec to 1 minute (this will help wash away some of its bitter coating). Cook the quinoa according to the packet instructions.

2. Meanwhile, wash and cook the sweet potato. NB: Boil, steam or microwave it- the choice is yours (we quickly microwaved ours in some kitchen paper)!  Wash, peel and chop the potato into small chunks before boiling or steaming; boil for about 10 mins or until tender or steam for about 7 mins instead. Drain in a colander. Allow to cool.

3. Drain and rinse the black beans. Wash and slice two of the mushrooms; dice the third mushroom. Peel and finely chop the red onion. Wash, remove the stem and core and then chop the bell pepper into ½ cm pieces. Wash, remove the stem, deseed (if you prefer things less heated!) and then finely chop the chilli.

4. Wash and dice the tomato; place it into a sieve over a bowl and allow it to drain. Wash, trim the ends and finely slice the spring onion. Wash and remove the coriander and parsley leaves from their stems and roughly chop them. Wash, peel and finely grate the carrot (use a cheese grater!). NB: If you microwaved your potato, remove the skin and finely chop it into small cubes.

5. Make the parsnip chips. Wash, peel, trim the ends and then chop the parsnip into thin strips. Place them into a small dish and coat with your favourite herbs and/or spices and a low-fat cooking oil or olive oil. Season to taste with some salt and pepper. Tip: We seasoned ours to taste with some mild paprika, thyme, salt and ground black pepper. Toss to thoroughly coat. Line a baking tray with some parchment paper. Place the chips onto the tray in a single layer (you’ll be cooking these a bit later on!)

6. Heat a non-stick frying pan over a medium-low heat. Spray some low-fat cooking oil. When hot, add the red onion, bell pepper, chilli and diced mushroom. Gently fry for 3-4 mins or until softened. Add the tomato and fry for a further 1-2 mins or until softened. Stirring occasionally. Remove from the heat.

7. Create some bread crumbs (unless you are using a store bought variety!). Heat your bread in a toaster (or under a heated grill) until quite crispy. Break it up into a food processor. Pulse into crumbs. Transfer into a large mixing bowl. Tip: Alternatively, place the toasted bread into a resealable kitchen bag; crush and press it into bread crumbs using a rolling pin or heavy tin…or crush it into crumbs in a large mixing bowl!

8. Preheat the oven to 190°F/375°C. Place the cooked sweet potato, black beans, fried vegetable mixture, spring onion, coriander, parsley, carrot, 12g tahini and cooked quinoa into the bowl of breadcrumbs. Mix until combined.

9. Open the tofu and drain off any water. Place it into the food processor. Pulse until it’s smooth and creamy. Tip: If you don’t have a food processor, place it into a large mixing bowl. Mash and whisk until it’s as fine and smooth as you can make it! Add 125ml milk, 10g mustard, 1g sweet paprika, 1g ground turmeric, 2g garlic powder and 1g onion powder. Blend to combine. Pour the tofu mixture into the mixing bowl. Stir until thoroughly combined. Taste and season the mixture as necessary.

10. Spray a standard muffin tin with some low-fat cooking spray or line each casing with a silicone muffin liner (paper linings are not recommended!). Tip: Rub the spray to coat all sides of the casings. Spoon the frittata mixture evenly between each casing. Top each mini frittata with a slice of mushroom.

11. Place the baking tray (with the chips) onto the top oven shelf and the mini frittatas onto the middle oven shelf. Bake the chips for 25 mins, turning once. Bake the frittatas for 25-30 mins or until slightly firm and golden brown (we baked ours for 25 mins). Remove. Tip: Leave the frittatas for 5-10 mins before serving (if you can wait that long!) as they keep firming up once they leave the oven. Also, use a palate knife or a butter knife to help loosen and remove them from the tin.

12. Make a quick and simple garden or green salad! Serve the mini frittatas with the salad and parsnip chips.

Enjoy!

Tip: Store any leftovers in a resealable and air tight container; best consumed within 3-5 days. Alternatively store and freeze; defrost, reheat and consume within 1-2 months

 

Steps: 1-5

Steps: 6-9

Steps: 10 & 11

Our Broad bead and spinach dip is making a sneaky appearance again! Yum!

 

Recipe and format updated: 25/02/16

Spicy Sweet Potato Soup

Healthy Recipes

Serves: 6
Prep & Cooking time: 45 minutes

Notes: This recipe contains: Vitamin A, B3 (Niacin), B5 (pantothenic acid), Vitamin C, protein, fibre, beta carotene, iron, potassium, no added sugar and is low in salt and fats! 

We love sweet potatoes but think that it’s sometimes an undervalued ingredient; its list of cooking and baking possibilities is endless! This soup has a delicious and creamy texture with a wonderful spicy kick! It’s a great recipe that’s incredibly easy to prepare, wallet-friendly and of course versatile! Prepare it for lunch or as a dinner (just add a few extra ingredients- see below)!  

Help and stop food wastage by meal planning and make sure to use up any remaining ingredients in your fridge…like celery! Celery can be an annoying one… as you cannot just buy a single stalk of celery! We all have to be a bit more proactive about using it. Our leftover celery went unnoticed in this soup, but it was a simple way to prevent it ending up in the bin!

 

Ingredients:

+++++++++++++++++++++++++500ml    Vegetable stock (low salt/DF; GF if required)
+++++++++++++++++++++++++2L            Water
+++++++++++++++++++++++++860g       Sweet potatoes
+++++++++++++++++++++++++160g        Banana shallots
+++++++++++++++++++++++++120g        Celery
+++++++++++++++++++++++++100g        Red bell pepper
+++++++++++++++++++++++++50g          Raw ginger root
+++++++++++++++++++++++++20g          Red Chilli
+++++++++++++++++++++++++4g             Ground coriander
+++++++++++++++++++++++++                 Salt & Ground black pepper

 

Directions:

Place a large, non-stick saucepan over a medium-low heat. Add the stock and water. Stir together. Cover with a lid. Bring to the boil.

 

 

In the meantime, wash, peel and chop the potatoes. Peel, trim the ends and roughly chop the shallot. Wash, trim the ends and slice the celery. Wash, remove the stem, de-seed and chop the bell pepper into cubes. Wash, peel, trim the ends and chop the ginger. Wash and trim the ends off the chilli.

NB: Remove and discard the chilli seeds if you prefer your soup with less heat!

 

 

Place the potatoes, shallot, celery, bell pepper, ginger, chilli and coriander into the saucepan. Stir together. Cover with a lid. Bring back to the boil. Reduce to a simmer. Cook for 15 minutes or until the vegetables are tender.  Remove from the heat.

 

 

Allow the soup to cool slightly.

 

 

Transfer it into a blender.

If necessary, complete this step in batches.

 

 

Process until smooth.

 

 

Transfer the soup back into the saucepan or a resealable container.

 

 

If desired, season it to taste with some salt, black pepper and some more ground coriander. Stir together.

 

 

Place the saucepan back over a medium-low heat and gently reheat (if applicable).

 

 

Ladle it into soup bowls.

 

 

Garnish as desired…

We added some rice vermicelli, crushed cashews, spring onion and a pinch of dried coriander and chilli flakes!  NB: Based on 6 servings, the soup (without any additional ingredients) provides <150kcal & 1g fat/serving!  😀

 

 

Enjoy!

 

 

 Refrigerate any leftovers in a resealable container; reheat and consume within 3-5 days. Alternatively, freeze in a resealable container(s); defrost, reheat and consume within 1-2 months.

 

 

If preferred…

  • Try adding a Thai twist! Add some fresh coriander or Thai basil, puréed or fresh lemon grass, pea aubergines, lime (juice/zest) or kaffir leaves, some galangal root instead of ginger, tofu and/or a splash of UHT (unsweetened & fortified) coconut-flavoured DF milk !

Mushroom Burgers & Sweet Potato Wedges

Healthy Recipes

Serves: 4
Prep & Cooking time: 65 minutes

Recipe adapted from: ASDA

Notes: This recipe contains: Vitamin A, B-vitamins, Vitamins C & K, protein, fibre, potassium and iron.

This recipe was our New Year’s Eve Meal! It contained a lot of lovely flavours and felt like an upmarket pub meal. Haha yes… before you say it…we know! We’re not chefs, professional photographers or people that have hours to spend in Photoshop (the pictures do not lie right?!), so the presentation will never look perfect!…But were not aspiring to be chefs or food stylists- just a nutritionist and a dietitian providing you with healthy meals and advice! So all vegans, healthy trend setters and mushroom lovers rejoice- this is a great recipe! 

 

Ingredients:

+++++++++++++++++++++++++500g    Sweet Potato
+++++++++++++++++++++++++250g    Large Mushrooms
+++++++++++++++++++++++++20g      Wild rocket
+++++++++++++++++++++++++14g      DF Margarine (low-fat) (+4g for frying)
+++++++++++++++++++++++++             1 Kcal Fry Spray (low-fat cooking oil)
+++++++++++++++++++++++++4g        Herbs De Provence
+++++++++++++++++++++++++             Salt
+++++++++++++++++++++++++             Ground black pepper
+++++++++++++++++++++++++60g      White onion
+++++++++++++++++++++++++120g    Salad tomato
+++++++++++++++++++++++++40g      Walnuts
+++++++++++++++++++++++++30g      DF Hard cheese
+++++++++++++++++++++++++4           GF Bread rolls (small) (optional)
+++++++++++++++++++++++++5g        Balsamic vinegar
+++++++++++++++++++++++++16g      Sweet chilli & tomato chutney (optional)

 

Nutritional Info:

 NB: includes values for the bread and chutney.

The fat and salt contents in this recipe fall under the  ‘orange’ traffic light setting; meaning it’s an OK choice most of the time, but ‘green’ options are always the healthier choice!

Reducing the quantities of the: DF margarine, nuts and ‘cheese’ will help reduce the overall calories and fat content of this recipe; also ‘opt out’ of using condiments and load up on salad vegetables!  You can also try serving the burgers with a little wholemeal rice instead of a roll; this will help to further reduce the salt, sugar and/or fat contents.

 

Directions:

Heat the oven to 200°C/400°F. Prepare two baking sheets; line one with kitchen foil or a silicone mat.

 

Wash and chop the potatoes into wedges. Wash and pat the mushrooms dry; remove the stems and set aside. Wash the rocket and allow to dry. Place the margarine into a small dish; melt in the microwave.

 

Place the potato in to a large mixing bowl. Spray it with the low-fat cooking oil. Add half the quantity of the Herbs De Provence. Season them with some salt and pepper to taste.  Mix to coat. Transfer onto the baking sheet without any foil. Place into the oven. Bake for 30-35 minutes or until tender and lightly browned.

Raw, sprayed & seasoned wedges 🙂

NB: We baked ours for 33 minutes!

 

Meanwhile, use a pastry brush and brush the underside of the mushrooms with the margarine. Place them onto the baking sheet. Place the baking sheet onto a ‘low oven shelf’. Bake for 8 minutes. Remove.

Annoyingly the store did not have a ‘four pack’ of mushrooms…. an odd mushroom?!….let the table wars begin!

 

 

In the meantime, dice the mushrooms stems. Peel and dice the onion. Wash, remove the stem and then thinly slice the tomato; reserve the bottom slice and dice it. Roughly chop the nuts.

 

 

Finely grate the cheese.

Ours was a fake ‘cheddar cheese’.

 

 

Remove the mushrooms from the oven. Gently place the tomato on top. Season as necessary. Place back into the oven. Bake for a further 3-4 minutes. Remove.

 

 

In the meantime, heat a large non-stick frying pan or a medium-low heat. Add the remaining margarine. Allow to melt.

We used a wok…but its all the same!

 

 

Add the mushroom stems, onion and reserved tomato ‘bottoms’. Gently fry for 1 -2 minutes or until tender.

 

 

Add the nuts and remaining Herbs De Provence. Mix together. Gently fry for a further minute.  Remove from the heat.

 

 

In the meantime, prepare and/or heat your rolls (if desired/applicable).

 

 

Transfer the mushroom mixture into a large mixing bowl. Add the cheese and vinegar. Season it as necessary.

 

 

Mix together.

 

 

 Spoon the mushroom mixture on top of the tomato. Place back into the oven. Bake for a further 5 minutes. Remove.

As you can see… the mushrooms and tomatoes give off a lot of water!

Cooked and ready to eat!

 

 

Cut the rolls into halves. Place the rocket onto the lower half, followed by the mushroom and  then top with the other half of the roll. 🙂

NB: We went into ‘burger mode’ and put chutney on the roll 😦 …this is not recommended! If you are using the chutney, save it for the wedges!

 

 

Serve the potato wedges ‘to share’….

 

…or next to the burgers with some sweet chilli and tomato chutney (if desired).

NB: This plate has 2 portions. Feel free to serve these ‘burgers’ with more salad vegetables!

 

 Enjoy!

Jamie Oliver’s Vegan ‘Nut Roast’

Other

Serves: 4
Prep & Cooking time: 45 minutes
Recipe source: Jamie Oliver (Created by: Emma Gos-Custard)

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, E & K, protein, fibre, calcium, iron, potassium and magnesium. 

We had a go over the holiday period and made Jamie’s ‘Nut Roast’! It’s pretty tasty and creative folks; we can appreciate the concept, but would describe it more as a savoury ‘tart’ than ‘nut roast’. 

We substituted the maple syrup for agave…but wouldn’t necessarily recommend that you followed our lead (unless you prefer the base to be more savoury than sweet)! The agave flavour did not carry through the base like the maple probably would. We also added four times as many sweet potato shavings than requested! 

Here’s how ours turned out….

 

The Roasted Nut & Seed Base

NB: We had a tiny bit of trouble shooting with this. We handled the mixture with ‘floury hands’  and ‘smushed’ it into a oiled pyrex dish  to ensure that it turned out!

 

 

The Spinach Topping

NB: Making the topping was the easiest step! (No one wants to wash, dry and chop a million mushrooms!)

 

 

The Mushroom Layer

NB: Mushrooms are delicious though! We tried to ‘place them’ onto the spinach topping…but the ‘chuck & throw’ method would save you valuable time!

 

 

Some More Pine Nuts

NB: You could probably skip this step (or use less nuts) to save on calories!

 

 

The Sweet Potato Garnish

NB: We heated our sweet potato for approximately 4 minutes in a frying pan before adding it to the nut roast.

 

 

Serve warm or at room temperature…

NB: Their nutritional analysis shows that one serving provides: 652kcal, 35.1g Carbohydrates, 13.8g Protein, 10.8g Sugar, 47.2g Fat & 9.7g Sat/fat….this meal certainly packs a punch and is something to be enjoyed in ‘moderation’!

 

Did you make this recipe over Christmas? Did you alter the ingredients?How did yours turn out?

Vegan Sweet Potato And Black Bean ‘Burgers’

Healthy Recipes

Serves:10
Prep & Cooking Time: 60-70 minutes

This recipe was adapted from: fatfreevegan

This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, protein, fibre, potassium, some magnesium, calcium and iron, no added sugars and its also low in saturated fats! 

This recipe is brilliant- its easy to execute, gentle on the wallet and a great alternative to falafel’s or other vegan ‘burgers’. These ‘burgers’ have a lovely, soft-baked texture with a wonderful mix of warm and slightly spicy flavours; try adapting them to suit your palate! 

‘Burger’ Nutritional Breakdown:


Ingredients:

+++++++++++++++++++++++++700g   Sweet Potatoes
+++++++++++++++++++++++++            1kcal  Fry spray (low-fat cooking oil)
+++++++++++++++++++++++++10g     Garlic cloves
+++++++++++++++++++++++++40g     Ginger root
+++++++++++++++++++++++++8g       Red chilli pepper
+++++++++++++++++++++++++400g  Tin of black beans
+++++++++++++++++++++++++220g  White onion
+++++++++++++++++++++++++180g  Green bell pepper
+++++++++++++++++++++++++4         Cardamom pods (or 1 g of ground cardamom)
+++++++++++++++++++++++++50g    Natural peanut butter (no added sugar/salt)
+++++++++++++++++++++++++4g      Ground cumin
+++++++++++++++++++++++++2g      Sweet Paprika
+++++++++++++++++++++++++1g      Cayenne Pepper
+++++++++++++++++++++++++1g      Onion powder (unsalted)
+++++++++++++++++++++++++           Salt
+++++++++++++++++++++++++           Ground black pepper
+++++++++++++++++++++++++50g   Porridge oats
+++++++++++++++++++++++++180g  GF plain flour

 

Directions:

Wash, peel and chop your potatoes into small chunks. Fill a steamer pot with water. Place it over a medium-high heat. Add the potatoes. Cover and bring to the boil.

NB: Larger pieces will take longer to steam … I made the mistake unfortunately!

Reduce to a simmer. Steam for approx 8-10 minutes or until tender.

 

Drain. Allow to cool.

 

In the meantime, line two baking trays with parchment paper. Spray some low-fat cooking oil over the paper. Spread to coat.

NB: I used approx. 3 sprays/ tray.

 

Meanwhile, peel and mince the garlic. Wash, peel and finely grate the ginger. Wash, trim the ends, de-seed and finely dice the chilli. Drain and wash the beans. Peel and dice the onion. Wash, remove the stem, de-seed and finely chop the bell pepper. Organise your other remaining ingredients too. 🙂

NB: Do not place your flour and oats in the same bowl! I rushed ahead and had to spoon out the oats. 😦 They will be added to the ‘burger’ mixture at different stages.

 

If using cardamom pods, place them into a bowl. Gently press against them to crack the shell. Remove the shells. Grind and crush the seeds into a powder.

NB: I used the end of a rolling pin to do this…but if you have a pestle & mortar- all the better!

 

 

Place the potato and 1/2 the quantity of the beans into a food processor.

 

Add the garlic, ginger, chilli, nut butter, cardamom, cumin, paprika, cayenne pepper and onion powder. Season it with some salt and pepper to taste.

 

Process until combined and the potatoes look ‘mashed’.

NB: If you don’t own a silicone spatula, I would highly recommend that you purchase an inexpensive one!

 

Meanwhile, heat the oven to 220°C/430°F.

 

Transfer the burger mixture into a large mixing bowl.

 

Add the remaining beans, onion, bell pepper and the oats.

 

Mix until combined. Season to taste as necessary.

NB: Do not worry if you have a few random ‘chunks’ of potato. Just pick them out, finely chop them and then throw them back in! **Large pieces might stop the burgers from staying together.

 

Add the flour. Mix until combined.

NB: I’ve made the mistake of adding too much flour before because I felt it was too ‘wet/tacky’…but my burgers turned out very ‘dry’ after baking!

** The consistency should not be completely wet or dry but a bit ‘tacky’.

 

Divide the mixture. Roll it between your hands to form 10 ‘balls’.

NB: The mixture will stick to your hands ever so slightly, but this is OK. Sorry, I cannot stress this enough! 🙂

 

Place them onto the trays.

 

Gently press down on top of them to form ‘burger’ patties…

 

…but do not make them more than 3/4″ thick.

 

Place the trays into the oven. Bake for 11 minutes. Remove and swap the tray positions. Bake for a further 11 minutes.

 

 NB: You might not have to swap the trays around; its sensible to do this in my oven.

 

Remove. Allow them to cool for 5 minutes on the trays.

 

Remove and place them onto a cooling rack…

.

 

…and you can see for yourself, the underside is not burnt either!

 

Serve as desired.

NB: I used salad tomato, green olives, Dijon mustard, avocado, mango, salad cress, lettuce and some wholemeal buns. The sweetness and textures of these ingredients complemented the burgers nicely. 🙂

NB: This picture contains 2 servings.

 

Enjoy!

 

Refrigerate them in a sealed container and consume within 3-5 days. NB: I haven’t tried freezing them, but I would imagine like most leftovers, using them within a month is ideal.

 

If preferred….

  • Serve them in a garden salad, in a pita, or with a bit of salad and rice, millet, cous cous, quinoa etc…whatever you fancy!
  • Maybe have 1/2 of one as a snack with a small glass of unsweetened/fortified almond milk as part of a balanced diet.
  • Try using other types of vegetables and/or spices to create your prefect taste sensation!