Meatless Monday- Battered & Baked Tofu: Revisited [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Yields: 48 pieces
Serves: 8
Prep: 30 mins + 6-12hrs (marination)
Tofu Assembly: 20-25mins
Cooking Time: 30-35mins
Cooling: 5 mins
Type: Main meal, snack
Tools: Heavy plates, kitchen paper, chopping board, sharp knife, small measuring jug, casserole dish, 2* bowls, 2* baking trays, silicone mat or parchment paper, cooling rack

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

Well, as you might have guessed… tofu is always on the menu in our house, at least once a week! If you haven’t been keeping up with what we have been getting up to with this lovely plant-based food over the last year, then you should check out our recipe index here! We have been trying to inspire and improve the overall opinion of tofu; it’s not just a rubbery mass, it’s nutritious, awesome and its cooking possibilities are endless!  

So you might remember when we introduced our first batch of battered tofu to you in the form of a stir-fry last year (also known as our Battered tofu & Vegetable Stir-fry) or when we used this battered tofu in a tasty, healthy and oriental version of Sweet And Sour Battered Tofu w/Rice? Well if not, we decided to try and upgrade it with a marination step…as all tofu can benefit from this! It doesn’t necessary add that much time on to your overall prep either; once the tofu is drained and pressed, just marinade it whilst you sleep and you’re good to go!

The result: it has added some extra flavour and inspired us to use them in more than just stir-fries! A crispy, light and tasty batter makes this tofu easily enjoyed in a wrap with a tasty sauce or spread, for yourself or your little one as a snack (as you can always pretend it’s a new kind of ‘chicken nugget’!), used as some tasty finger foods in your upcoming picnics (just don’t forget your dips!), or as we have incorporated them previously, as part of a main meal in a sauce. A sauce or dip is the key, especially with reheating leftovers; the batter (although tasty) can go a bit dry, so the use of a sauce or a dip transforms these battered lovelies into a tasty meal or snack. 

Some other good things to note include

  • Any type of DF milk or starch should be fine. We used some unsweetened almond milk and potato starch for their neutral taste, low cost and seemingly effortless and versatile use and availability in our kitchen.
  • Adjust and adapt the dry seasoning (or tofu marinade) to taste or use your preferred ‘tried and true’ recipes.
  • Need a completely GF option? Use some tamari sauce instead of our recommended soya sauce.
  • The tofu marinade we used is actually one from a previous recipe: Marinated Tofu & Veggie Skewers w/ A Peanut Satay
  • If you’re halving the amount of tofu, you’ll save yourself 10mins!
  • There is enough marinade and batters for two firm blocks of tofu. 
  • Allow them to cool on the baking trays for at least 5 mins before serving and allow them to cool completely before storing in the fridge.
  • When reheating, use the oven where possible, as the batter can go a little soggy after it’s been in the fridge for a few days.

Happy cooking everyone! 🙂

 

Ingredients
800g Firm Tofu (= 2 tetrapaks)
Low-fat cooking oil
Tofu Marinade
3 tbsp     Sesame oil
3 tbsp     Walnut oil
2 tbsp     Rice vinegar
3 tbsp     Soya sauce (*reduced salt)
1½ tbsp   Maple syrup
1 tsp        Ground ginger
1/8 tsp    Asafoetida
Dry Batter
100g    Plain GF flour
20g      Corn flour
2-3g     Garlic salt
2g         Onion Powder
2g         Sweet Paprika
1/8 tsp  Salt & ground black pepper
Wet Batter
90g       Potato starch
120ml    Unsweetened DF Milk (8 tbsp)

Need an easy-print recipe? Print here. 🙂


Directions

1. Drain and press the tofu between two heavy and/or weighted plates (or chopping boards) to express any excess water. Leave for 30 mins. Tip: Try sandwiching the tofu between a few sheets of kitchen paper to help absorb some of the excess liquid. 

2. In the meantime, make the tofu marinade. Place 3 tbsp sesame oil, 3 tbsp walnut oil, 2 tbsp rice vinegar, 3 tbsp soya sauce, 1½ tbsp maple syrup, 1 tsp ground ginger and 1/8 tsp asafoetida into a large measuring jug. Whisk until thoroughly combined.

3. When the tofu is ready, drain away any excess water. Place the tofu onto a chopping board and chop into ½ cm rectangular pieces. Tip: We made six cuts (width wise) and four cuts (lengthwise). Layer the tofu into the base of a large casserole dish. Pour over the marinade. Tip: To help evenly distribute the marinade, pour a little into the casserole dish first before layering the tofu. Cover with some kitchen film. Refrigerate for 6-12 hrs. Tip: If possible, turn the tofu over at least once whilst it’s marinating.

4. Prepare your dry batter. Place 100g GF flour, 20g corn starch, 2-3g garlic salt, 2g onion powder and 2g sweet paprika into a small bowl. Season with a little salt and a few grinds of black pepper to taste. Stir and whisk until combined. Prepare the wet batter. Place 90g potato starch and 120ml DF milk into a separate bowl. Whisk until combined.

5. Preheat the oven to 200°C/400°F. Line two baking trays with silicone mats or a sheet of parchment paper. Spray each tray with some low-fat cooking oil. Dip a piece of marinated tofu into the wet batter, thoroughly coating it in the mixture. Tip: It’s just a quick dip; you do not need to soak it. Next, dip and gently press the tofu into the dry batter until all of its sides are covered. Tip: The faster you can complete these steps, the less ‘coagulated’ batter will form on your fingers!  Place the battered tofu onto the baking tray. Repeat until all tofu is battered.

6. Place the trays onto the middle and lower oven shelves. Bake for 15mins. Remove. Turn the tofu over. Place the trays back into the oven (switching the shelf positions of the trays). Bake for a further 15-20 mins or until cooked and the lightly golden. Remove. If possible, allow the tofu to cool on the tray for 5mins before serving.

Enjoy!

Tip: Refrigerate any leftovers in an air-tight and resealable container; reheat and consume within 5 days. 

 

Do you love tofu as much as we do?! What’s your favourite way to cook it? Do you make your own tofu? We’d love to hear all about it! 🙂

Advertisements

Healthy Nibbles: 4 Protein & Fibre-licious-Based Snacks [Vegan, No Added Sugars & Gluten Free]

Healthy Recipes

With an early Easter looming around the next corner, we are probably all considering not only what sort of ‘treat’ we ‘might’ be giving as gifts when we make our holiday visits or are looking at buying or preparing for ourselves.

Well…with our permanent and healthy lifestyle changes now in full swing, we should all know that planning is everything, particularly when trying to eat healthily on more days than none. Meal prepping and planning healthy meals and snacks ahead of time can help us avoid temptations and overdoing it on sweet/salty/high calorie options.

Healthy snacks, especially ones that contain a good source of lean protein and/or fibre are great for filling us up and giving us that lovely dose of satiety; breeding the confidence that we need to fight off sugar cravings and reach our goals.

So as we love you all so much and always want to help assist you in living a healthy, happy and nutritious lifestyle, we’ve prepared four lovely snacks that you and your family and enjoy over this long weekend and even beyond Easter! We only hope that you enjoy them as much as we did.

Happy cooking (and snacking) everyone! 😀

 

4 Healthy Protein & Fibre-licious Based Snacks!

 

Roasted Chickpeas

Serves: 3-4
Prep: 10 mins-2 hrs (*Depends upon how long you want to marinate your legumes.)
Cooking: 30-40 mins

Now there are lots of roasted chickpea recipes floating about, so is not a new recipe, or even very original, but it’s definitely one that is effortless (really anyone can make it); it’s a tasty, filling, versatile and cheap snack! The types of things you can use to flavour chickpeas are endless but some ideas include: curry paste (or your favourite type of ethnic paste) or other condiments (tahini, horseradish, vinegar or tamari would work well!), ground spices mixed with oil, a little oil with some plain old salt and pepper or even fresh herbs. For this batch one of our key ingredients was some delicious harrisa paste (which is why the chickpeas look so dark!). If you have the time, marinate some chickpeas overnight for an extra flavour boost!

Keep them in a nut dish for family and friends to nibble on, swap them for your typical high calorie movie snacks, or even keep them in your purse (in an air-tight bag) for when you (or your family) get the munchies on the go. For the extra keen, try roasting a variety of cooked beans (or even nuts) for a tasty Easter ‘pick-a-mix’ that won’t cause cavities or fuel sugar cravings (well, we can hope)! 

 

Silken Tofu Caprese Salad

Serves: 4-8
Prep & Assembly:≤ 10-15 mins

So when some people may think of what constitutes a high protein snack, they may think about cheese, particularly those that do not exclusively follow a plant-based meal plan. Well, many, many, many years ago I used to enjoy the occasional bit of salad tomato with buffalo mozzarella. I think it was the way the combination of the fresh and juicy tomato (and basil) tasted with the ‘texture’ of the cheese; I can’t really remember but my tastes and preferences have moved on since then.

We had the idea of using silken tofu, because it’s kind of soft, delicate and squishy like cheese…. and then our silken tofu caprese salad recipe came to fruition! We‘ve seen recipes that salt ‘firm’ tofu to create a similar dish, but no one needs lots of added salt in their lives. This is an extremely simple salad recipe that requires no cooking, takes minutes to prepare and can be served as a snack option. It’s best when made using ripe and ready tomatoes, which unfortunately are not available on our doorsteps this time of year (so many apologies for increasing your carbon footprint!)… but you might have to make one exception in this case! Serve this alongside a plate of multi-grain crackers, oat or brown rice cakes or crisp breads for a light, tasty and filling snack.  

 

Carrot and Houmous Pots 

Serves: 4
Prep & Assembly: ≤10 mins

Ok so this recipe idea is actually courtesy of ASDA (thanks guys)! Everyone (well probably almost everyone!) has eaten houmous and crudities at some point in their lives… and why not?! Fresh vegetables are ace and when served with freshly made houmous, you couldn’t ask for very much more from a snack!

It’s a wonderful, quick and healthful convenience food that is packed with carbohydrates, protein, fibre, vitamins and minerals; just perfect. The theme of this carrot and houmous pot is based around Easter and a cute little vegetable patch! If you’ve never tried houmous, it’s never too late and/or if you are looking for a recipe that requires no cooking… or need a darling idea to help your little ones to eat their veggies, this might do the trick. 😉

 

Protein Packed Blinis w/ Horseradish Sauce, Roasted Red Pepper and Dill

Yields: 66-68 Blinis
Serves: 16
Prep & Resting Time: 30-60 mins
Cooking: 20-25 mins

Some of you may know that we are not really pancake lovers, particularly sweet ones, but when it comes to blinis (aka little, savoury and bite-sized pancakes), well THAT is another story! This is not a traditional recipe, but it is delicious, full of protein (from soya milk, garam flour and flaxseed, just to name a few!) and ideal for those following alternative diets! 

These are perfect if you want to serve a variety of ‘tastes’ with something other than crackers to your guests and/or family. Our lightly ‘crisped on the outside and fluffy on the inside’ blinis have the right balance of seasoning, durability and flexibility. Make these bite-sized morsels in advance (because they freeze really well!) and serve with an endless amount of toppings. We used a delicious combination of spicy horseradish sauce, roasted red pepper and a tiny sprig of dill; the taste is wonderful and the colours are so inviting, don’t you think?! So get as creative as you like, the world is your oyster (although we wouldn’t personally recommend that as a topping!)

protein packed blinis_garnished_combined_wm_rs

 

Delicious! If you are looking for some further recipe inspiration to help get your snack on, check out these other ideas from our recipe index:

 

If you fancy any of the new (or old recipes), just contact us for an easy-print PDF! 🙂

Meatless Monday: Mexican Inspired Quinoa Bowl w/BBQ Tofu Croutons & Lime Avocado Cream [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Salad Serves: 2-3
Tofu Prep, Marinating & Cooking: 5hrs -12hrs
Salad Prep (Inc. of cooking): 30-40 mins
Assembly: ≤5 mins
Type: Main Meal
Tools: Plates, kitchen paper, chopping board, sharp knife, veggie peeler, baking tray, parchment paper, colander, mixing bowls, measuring jug, food processor, silicone spatula

Notes: This recipe contains*: Vitamin A, B-Vitamins, Vitamins C, K & E, carbohydrates, protein, fibre, calcium, copper, iron, manganese, magnesium, phosphorus, potassium, selenium, zinc and per serving contains a moderate quantity of added sugar, salt and saturated fats. *Dependent upon if you use the marinated tofu or not. 

It’s finally spring; which means warmer weather (well, our fingers are crossed!), a relaxing Easter holiday, increased sunshine…which always puts in the mood for plenty of bold and vibrant foods and flavours (including fun salad bowls)! In actual fact we made this recipe weeks ago (one sunny Sunday whilst wishing for warmer weather!)… but now seems like the perfect time to share it with everyone. 

Inspired by Mexican tastes, we added some fun and playful ingredients that have plenty of flavour, creating a delicious Mexican-inspired quinoa bowl! It’s a great combination of fluffy quinoa, fresh salad vegetables, juicy mango mixed with a fresh, vibrant and tangy lime salad dressing. Topped off all with some our meaty (and smoky) BBQ tofu croutons and ‘lime’ avocado cream (yup, it’s a new twist on our old favourite!) and you’re in for an ultimate salad bowl experience. 

Overall we were pleased with it. The only problem we incurred was that our mango wasn’t ripe so we didn’t add it to our salad; oops for not checking and ripening it ahead of time! However, we are thoroughly recommending that you do. 🙂

Some other good things to note include:  

  • For recipe ease, we have linked the other recipes you will require to help keep this recipe’s total ingredients (at least on this post!) down to a minimum. 
  • If you fancy preparing this quinoa salad without the mango, avocado cream and/or tofu croutons, you might want to using slightly more dressing or lime juice/zest to help give your quinoa salad some oomph!
  • If you would prefer to have the chilli tasting a little less ‘raw’, mix it into the salad dressing (before serving) and do not add it into the mixture of salad vegetables.
  • If you don’t fancy using our ‘lime avocado cream’ you can always slice up some fresh (and ripe) avocado and serve this over your salad instead. 
  • As we always want you to have your tofu tasting as tasty as possible, try marinating it overnight (it’s the perfect solution for cooking ease!) or for a minimum of 4hrs. If you prefer not to use our Smoky BBQ tofu croutons, you can always substitute them for your favourite type of baked tofu or some cooked black, pinto or your favourite type of bean! 

Happy cooking everyone! 🙂

 

Ingredients

Smoky BBQ Tofu Croutons
Avocado Cream

Quinoa Salad Bowl

1¼ cup     Dried quinoa (250g)
380g        Baby plum tomatoes
160g         Tinned sweet corn kernels*
++++++++ (*in unsalted water)
140g         Carrot (1 medium)
60g          Spring onion (about 4)
260g        Orange bell pepper
30g          Red chilli
10g           Fresh coriander
400g        Mango, ripe
++++++++ Salt & black pepper

Tangy Lime Salad Dressing

3 tbsp        Lime juice
1-2 tsp       Lime zest
2 tbsp        Rapeseed oil
1 tbsp         Cider vinegar
½ tsp          Ground cumin
½-1 tbsp    Fruit sweetener
++++++++   (or maple syrup

Need an easy print recipe? Print here. 🙂

 

Directions

1. If using, prepare the Smoky BBQ Tofu Croutons in advance. Tip: Unless you are doubling the salad recipe, you can ‘halve’ the BBQ tofu croutons recipe. If desired, feel free to add a pinch of mild or hot chilli powder to spice things up!

2. Cook the quinoa. Place 1¼ cups dried quinoa into a large sieve and rinse it under cold running water for 30-60 seconds. Tip: This will help remove some of its bitter taste. Transfer the quinoa into a small non-stick pot. Add 2 ½ cups water. Stir together. Cover with a lid (without a steam vent). Place the pot over a med-high heat. Bring to a boil. Simmer and cook for about 6 mins or until the grains have absorbed the water. Remove from the heat and leave covered for 15-20 mins. Tip: Do not peak, not even a little! Leave the grains to steam and finish cooking off of the heat. Don’t worry if it remains covered for longer than 20 mins, it will still be OK!

3. Prepare the salad vegetables. Wash and then slice the tomatoes into halves (vertically). Open and drain the sweet corn in a colander. Wash, peel, trim off the top and then finely grate the carrot. Wash, trim the ends and then finely slice the spring onion. Wash, remove the stem and core and then chop the bell pepper into ½ cm pieces. Wash, remove the stem, de-seed (if preferred) and then finely dice the chilli. Wash and dry the coriander; remove the leaves from the stems and roughly chop them. Peel the mango; carefully slice the ripe flesh away from the stone and roughly chop it into cubes. Place all of these ingredients (but not the mango into a large mixing bowl). Toss together. Season it with a little salt and a few grinds of black pepper to taste.

4. Prepare the tangy lime salad dressing. If preferred, use a fresh lime; wash the lime, grate some zest and then juice it using a manual juicer. Pour 2 tbsp rapeseed oil into a large measuring jug. Add 2-3 tbsp lime juice, as much lime zest as desired, 1 tbsp cider vinegar, ½ tsp ground cumin and ½-1 tbsp fruit sweetener (or maple syrup). Use a fork and whisk together until combined. Taste and season as necessary.

5. Prepare the ‘Avocado Cream to transform it into ‘Lime Avocado Cream’ using the following amendments: add 1 tbsp fresh coriander (not parsley), 2-3 tbsp lime juice (not lemon juice) and the new addition of ¼ tsp lime zest and ¼ ground cumin. Place all of the prepared and requested ingredients into a food processor. Process the mixture until smooth, creamy and uniform in colour. Taste and season it as necessary.

6. Assemble the salad bowl. Fluff the cooked grains of quinoa with a fork. Transfer it into a large mixing bowl. Transfer the salad vegetables into the bowl of quinoa. Pour the salad dressing evenly over the salad. Gently and thoroughly toss together.

7. Serve. Spoon some of the quinoa salad into a large serving bowl. Toss over about 1/3 quantity of the BBQ tofu croutons and a little bit of mango (if preferred, toss together). Dollop a spoonful of the lime avocado cream onto the centre of the salad. If desired, garnish with some chopped coriander leaf, red chilli flakes and/or sliced spring onion.

Enjoy!

Tip: Refrigerate any leftover salad in an air-tight and resealable container; keep the mango, tofu croutons and lime avocado cream in separate and individual containers. Consume the salad within 2-3 days, tofu croutons within 4-5 days and the lime avocado cream within 1-3 days. NB: If your avocado is really ripe, then ideally you should consume this cream on the same day that it’s made.

 

Meatless Monday: Tofu Pesto & Roasted Vegetable Lasagne [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Serves: 6
Prep: 50-60 mins
Cooking: 20-45mins
Cooling: 5-10 mins
Type: Main Meal
Tools: 2x Large baking trays, kitchen foil, colander, chopping board, sharp knife, large pot(s) w/lid, whisk, food processor, silicone spatula, large casserole dish

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, K  & E, carbohydrates, protein, fibre, calcium, copper, iron, manganese, magnesium, phosphorus, potassium, selenium, zinc and per serving* is low in added sugar and contains a moderate quantity of added salt and saturated fats. *Dependent upon the type of tomato sauce, white sauce and pesto used. 

Who doesn’t love a good lasagne or pasta dish?! We absolutely love them. Especially a veganised recipe that can rival its rich meat and cheese filled equivalent! We made this classic dish back in January (which you can probably guess by some of our ill-lit photographs, sorry!), but definitely plan on making it again soon; particularly before we transition into warmer weather, but hey, that’s still a long way off!

For those that have been following along, you’ll know that this is actually our second lasagne recipe we have posted! Our latest lasagne recipe is crammed with roasted vegetables, our delicious (and protein packed) spinach and tofu pesto, which is all topped off with a ‘cheezy’ white sauce! Healthy comfort food doesn’t get any better than this! 

This recipe may require a little more organisation and prep than some, but it’s not complicated to make, especially if you are good at multitasking. However, this is another dish (like our moussaka) that can’t really be quickly whipped up mid-week (unless you have time to spare), but it can definitely be meal prepped on a Sunday and enjoyed during the week. You could even freeze and enjoy it as several quick dinners and/or lunches later on in the month! We promise it’s worth the effort; the rich pesto, creamy white sauce and chunky vegetables all help to make it a satisfying dish full of great flavours, textures and colours!

Overall we were really pleased with it! The only real hiccup was our casserole dish; we were using a new (larger) one and underestimated the quantity of veggies we needed (we would have loved to use more)! We have included a vegetable range in the ingredients list; just adjust the quantities to the size of your own dish. As for the pasta, well, we have tried using GF lasagne sheets before and to be perfectly honest, it sucks. Even after using varied prep methods, we just think that it’s a nightmare to use (if you don’t have to) but we have no idea as to why! If you are in need of a GF alternative, you can use GF lasagne sheets or adapt the recipe by using thin-ish slices of raw courgette and/or pre-salted and seasoned aubergine (ideally cut by a mandolin if possible) instead. We would have used wholemeal pasta sheets, but they are hard to come by in main stream supermarkets (well, at least around our neck of the woods). In the end we opted for a great Italian brand; delicate and thin sheets of durum wheat lasagne that required no precooking and only took about 20 mins in the oven! They were stress free and delicious! What more can you ask for? !

Some other goods things to note include:

  • The prep depends on skill, the number of kitchen helpers, the type of pasta and sauces you are using and/or any previous prep, e.g. making pesto the day before. You can use an organic/healthy store bought tomato sauce (we did!), easy cook pasta (we did!) and if preferred, omit the top layer of pasta sheets and white sauce and just add a thin layer of vegan cheeze and/or nutritional yeast instead!
  • If you do not fancy making our spinach and tofu pesto, you can try and make an impromptu one by using your favourite store bought pesto and some silken tofu. Just blend them together in a food processor or blender. However, it’s good to note that as ours contains spinach, the overall consistency is thick and chunky (which works perfectly in this lasagne). To save some time, you could also try and make your pesto a head of time and just refrigerate it in a sealed container until you are ready to use it. 
  • The overall quantity of vegetables, sauces and/or pasta sheets depends on the size of casserole dish you plan on using. Also, you do not need to use roasted veggies; try gently softening (and seasoning) some in a large frying pan instead. Tip: Do not add raw mushroom, bell peppers and/or onion as they will end up make the dish really watery!
  • To save some time on chopping (and because we love them) we ended up using some large Portobello mushrooms! If desired, feel free to use some smaller mushrooms and/or adjust (or adapt) any of the vegetable medley as you see fit! 
  • Although our lasagne assembly is just a guide, we’d still always recommend starting with a layer of tomato sauce! 

Happy cooking everyone! 😀

 

Ingredients

+++150-300g      Large portobello mushrooms (about 2-4)
+++200-300g     Red onion (2-3 small)
+++400-600g     Red bell pepper (about 2-3)
+++700-900g     Courgette (about 3-4)
+++1 tsp                Garlic infused oil
+++2 tbsp             Extra virgin olive oil (or some low-fat cooking oil spray)
+++1½ tsp             Dried Italian herbs
+++                        Salt & Ground black pepper
+++1L                     Basil tomato sauce (store bought or homemade)
+++670g               Spinach & Tofu Pesto
+++400g              Lasagne sheets (GF, wholemeal or plain wheat flour)
+++450ml             Vegan + GF herby white sauce
+++                        Nutritional yeast flakes (*optional garnish)
+++                        Fresh Basil (*optional garnish)

Need an easy-print recipe? Print here. 🙂

 

Directions

1. Heat the oven to 190ºC/375ºF. Line two baking trays with a sheet of kitchen foil.

2. Prepare the vegetables. Wash dry and chop the mushrooms in to large chunks. Peel and roughly chop the onion. Wash, remove the stem and core and then chop the bell pepper into chunky strips. Wash the courgettes, trim off the tops and slice it (vertically) into about ½ cm strips. Place the mushrooms, onion and bell pepper into one baking tray and the courgette into the other one.

Drizzle 1 tsp garlic infused oil and 1 tbsp of olive oil and add ¾ tsp dried Italian herbs over the mushroom mixture. Tip: Alternatively use a low-fat cooking oil spray instead of the olive oil. Season it with a little salt and a few grinds of black pepper to taste. Toss to coat. Drizzle 1 tbsp of oil (or use the spray) and add ¾ tsp dried Italian herbs over the courgette. Season it with a little salt and a few grinds of ground black pepper to taste. Toss to coat. Place the baking trays onto the middle and lower oven shelves. Roast for about 20mins or until tender and slightly browned; turn and toss the vegetables at least once. Remove.

3. If applicable make a tomato sauce or use an organic and/or healthy store bought variety instead. We’d recommend an onion and tomato or basil/tomato flavoured sauce. Tip: You can use our previous lasagne tomato sauce recipe, just omit the black olives, make sure to taste and season it to taste and make about one and half times the quantity shown.

4. If applicable, prepare the spinach and tofu pesto.

5. If applicable, precook the pasta sheets according to the packet instructions. Tip: We used a high quality brand; the sheets were quite thin and didn’t need to be precooked.

6. If applicable, make a bechamel-style white sauce; use our vegan and gluten free herby, white sauce with these seasoning adjustments: ¼-½ tsp of dried thyme, basil and oregano, ¼ tsp ground nutmeg, ½ tsp salt and a few grinds of black pepper. If desired, stir through 1 tbsp (5-6g) of nutritional yeast at the end of cooking for a cheezy sauce (we did)!

7. Assemble the lasagne! Pour and spread about 2 cups (or about half) of the tomato sauce on the base of a large casserole dish. Add of layer of lasagne sheets, enough to cover. Add and spread half of the pesto. Top the pesto with some of the courgette and roasted mushroom mixture. Pour and gently spread over 1 cup (about another ¼) of the tomato sauce. Add another layer of lasagne sheets. Add and evenly spread the remaining pesto. Add another and final layer of courgette and mushroom mixture. Pour and spread a final cup of sauce. Add a final layer of pasta sheets. Pour and evenly spread the white sauce over the top layer of pasta.

8. Bake the lasagne. Place the casserole dish onto the middle oven shelf. Bake for 20-45 mins (depending on the type of pasta you are using) or until the pasta is cooked and the white sauce is lightly golden. Remove. If possible, allow it to cool for 10 mins. Tip: Allowing it to rest will help with serving ease and it will also be a better temperature to eat! 

9. If desired, serve with a small green salad or some steamed green beans and garnish with some fresh basil and some additional nutritional yeast.

Enjoy!

Tip: Cover and refrigerate any leftovers; reheat and consume within 3-4 days. Alternatively, store and freeze in one or several portions; defrost, reheat and consume within 1-2 months.

 

Picture Step: 2

Picture Step: 4. Courtesy of our: Spinach and Tofu pesto post

Picture Step: 6. Courtesy of our Vegan & GF Herby White Sauce post.

Picture Step: 7. Lasagne assembly!

One cooled and garnished lasagne ready to eat!

 

Baked Harissa Tofu [Vegan & Gluten Free]

Healthy Recipes

Serves: 2-4
Prep: 35 mins + overnight (8-12hrs)
Cooking: 30-35 mins
Type: Main meal
Tools: Chopping board(s), small frying pan, frying spatula, small bowl, rolling pin or large spoon, sharp knife, fork, large measuring jug, kitchen paper, large bowl, kitchen film, baking tray, parchment paper

Notes: This recipe contains: B-Vitamins, Vitamin C & E, carbohydrates, protein, fibre, calcium, copper, iron, manganese, magnesium, phosphorus, potassium, selenium, zinc and per serving (based on 4) contains a low quantity of added sugar*, saltand saturated fats*. *Depending upon the variety and quantity of paste (or preserve) or the quantity of oil, maple syrup and/or added salt used.

As we approach salad and tasty sandwich (aka picnic) season (although this still seems like a million miles away!), it’s still a good idea to have some new and tasty ideas up our sleeves; such as a new flavour of tofu to throw into the mix! 

Feeling inspired by our latest use of Middle Eastern, N. African and African flavours, we decided to make some baked harissa tofu! We created a marinade by trying to complement the existing ingredients/flavours in our brand of harissa paste. Feel free to do the same by using our ingredient list as a guide or just show some tofu love by giving our tasty recipe a try! The initial prep takes no time at all and the rest of the tofu magic is finished while you sleep or are away at work!

As always, tofu is a small labour of love. We cannot vouch for how the tofu will taste if you only marinade it for a short period of time (as we haven’t done this ourselves), but with all our other types of marinated tofu, a minimum of 4-6 hrs usually produces the best flavours; if possible, 8-12hrs is even is always recommended! 

A few other good things to note include:

  • Depending on what you are using your tofu for, chop it to your desired size before marinating. Tip: Larger and wider pieces could make a tasty layer in a sandwich! If you are making tofu ‘cubes’ and want them crunchier (because maybe you are using them in a soup or salad), try baking them for an additional 5 mins or so. NB: we baked our tofu in a fan-assisted oven. 
  • The harrisa tofu tastes delicious, but feel free to use more of the paste in the marinade (if you can afford to do so). Alternatively you could amp up the flavour by giving it a spicy kick! We might try this next time by adding a ‘hot paprika’ or a hot chilli powder into the marinade.
  • If you do not have preserved lemon, add an additional tablespoon of lemon juice and an extra pinch of salt instead.
  • We were not aware that there are actually two types of cumin seeds (white and dark)! It just goes to show how much we actually paid attention to them because coincidently, we had both types in our cupboard. The ‘white’ seeds aren’t really white, just a lot lighter than the darker ones; feel free to use whatever you have.

Happy cooking everyone! 🙂

 

Ingredients

+++++++++++1                       Block firm tofu (=1 tetrapak)
+++++++++++½ tsp               White cumin Seeds
+++++++++++¼ tsp               Caraway Seeds
+++++++++++6 g                   Garlic clove (about 2)
+++++++++++40g                  Spring Onion (2 large)
+++++++++++2½ tbsp           Rapeseed oil
+++++++++++30g                  Harissa paste
+++++++++++10g                   Preserved lemon paste
+++++++++++1 tbsp               Lemon juice
+++++++++++1 tbsp               Maple syrup
+++++++++++2 tbsp              Balsamic vinegar
+++++++++++½ tsp                Mild paprika
+++++++++++½ tsp                Ground ginger
+++++++++++1/8-1/2 tsp      Mild or hot chilli Powder
+++++++++++                         Pinch of salt & ground black pepper

Need an easy-print recipe? Print here. 🙂

 

Directions

1. Drain the tofu. Place and press it between two heavy chopping boards or weighted plates to express any excess water. Leave for 30 mins. Tip: You can also line the bottom board or plate with some kitchen paper to help absorb the excess liquid.

2. Meanwhile, heat a dry frying pan over a medium-high heat. Add ½ tsp cumin seeds and ¼ tsp caraway seeds. Dry fry until lighted toasted. Tip: They will become lightly golden, fragrant and some might even start popping as they are toasted. Transfer them into a small bowl. Grind them with the flat end of a rolling pin or the back of a large spoon until a coarse powder is achieved. Tip: If you own a pestle and mortar, use this instead! 

3. Peel, slice and then crush the garlic with the back of a fork. Tip: If you have a garlic press, use this instead! Wash, trim the ends and then finely slice and chop the spring onion.

4. Prepare the marinade. Place 2½ tbsp rapeseed oil, 30g harissa paste, 10g preserved lemon, 1 tbsp lemon juice, 1 tbsp maple syrup, 2 tbsp balsamic vinegar, ½ tsp mild paprika, ½ tsp ground ginger, 1/8-1/2 tsp chilli powder (if using) and the ground cumin and caraway seed mixture into a large measuring jug. Season it with a pinch of salt and a few grinds of black pepper. Whisk together until thoroughly combined. Taste and season the mixture as necessary. Add the garlic and spring onion. Whisk to combine.

5. Drain the tofu. Pat it dry with some kitchen paper. Place in onto the chopping board and chop into ½-¾ inch cubes or whatever size pieces you prefer. Gently transfer the tofu into a large bowl or baking dish. Pour over the marinade. Gently stir and toss the tofu in the marinade until all pieces are thoroughly coated. Cover the bowl (or dish) with a piece of kitchen film and refrigerate the tofu overnight (or as long as possible).

6. Heat the oven to 200ºC/400ºF. Line a baking tray with a sheet of parchment paper. Remove the tofu from the fridge and give it a good stir. Transfer it onto the tray in a single layer. Pour any remaining marinade over the tofu. When the oven is ready, place the tray onto the middle oven shelf. Bake for 16mins. Remove, turn the pieces over. Place the tray back into the oven. Bake for a further 15-16mins. Remove and allow to cool.

7. Serve over a vegetable and grain-based salad, as a soup topper (aka tofu croutons!), in a wrap, or over a savoury rice or couscous dish.

Enjoy!

Tip: Refrigerate any leftover tofu in an air-tight and resealable container; consume within 3-5 days. Alternatively, store and freeze; defrost, reheat and consume within 4-6wks. 

 


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…

View original post 1,091 more words

Meatless Monday: Baked Tofu Meatballs [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Yields: 24 ‘Meatballs’
Serves: 8
Prep: 35 mins
Cooking Time: 30-35 mins
Type: Main Meal
Tools: Chopping board(s), small dish, fork, sharp knife, food processor, mixing bowl, silicone spatula, baking tray, silicone mat (or parchment paper)

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & E, carbohydrates, protein, fibre, calcium, iron, magnesium, manganese, omega 3, phosphorus, potassium, zinc and per serving is low in added sugar, salt* and sat fats*. (*Variable due to the brand of vegan cheese, puree and/or bread used.)

Yes, it’s more ‘meatballs’; but to be fair this is our third type of plant-based ‘meatball’! We actually made this variety last November- which is what got our cognitive gears in motion for our designing our baked tofu loaf. We love ‘meatballs’ and think they’re great for cosy family dinners, picnics or as a healthy snack!

These lovely ‘meatballs’ have about a half hour prep involved due to the nature of its main ingredient (sorry folks!). Tofu needs to pressed and its water expressed before it’s used. You might have a tofu gadget that will shorten this process by ten minutes, but it needs to be done. However, it’s worth the effort. We think they’re satisfying all round; moist, meaty and flavourful, with plenty of room for adapting them to your own personal spec. 

Some other good things to note include:

  • Yes they have vegan cream cheese (which isn’t something we would have a regular basis due to its saturated fat and salt content), but it works here. Paired with a healthy pasta sauce and pasta, this can be a balanced meal. Also, it might be interesting to try them with a DF garlic and herb cream cheese instead.
  • These meatballs are not dry and like a lot of freefrom ‘meatballs’, chunkier ingredients can stop them from sticking together properly. So if you are looking for a dish with more texture, serve them with a chunky tomato-based pasta sauce instead!
  • Perhaps with a little more bread or alternative grain, they can be adapted into small burgers.
  • Feel free to use fresh herbs (if you have them) as they always make a difference in the overall flavour of things! 

Happy cooking everyone! 🙂

 

 

Ingredients

++++++++++800g          Firm Tofu (=2 tetra paks )
++++++++++32g             Ground Flaxseed (about 4 tbsp)
++++++++++9 tbsp         DF Milk (or water)
++++++++++100g           Bread (GF if required)
++++++++++6g               Garlic clove (one fat one)
++++++++++130g            Spring onion (about 5)
++++++++++100g           Red bell pepper
++++++++++75g              Plain vegan cream cheese alternative
++++++++++4g                Dried Thyme
++++++++++6-8g           Dried Oregano
++++++++++¾-1 tsp       Salt
++++++++++                    Ground black pepper
++++++++++20g             Sun-dried tomato puree
++++++++++20g             Rice flour (or Plain GF Flour)

Need an easy-print recipe? Print here. 🙂

 

Directions

1. Drain and press the tofu between two heavy (or weighted) chopping boards or plates for 30 mins.

2. In the meantime, prepare some ‘flax eggs’! Place 32g ground flaxseed into a small dish with 9 tbsp DF milk or water. Whisk with a fork to combine. Leave it to set.

3. Heat the bread in a toaster or under a medium-low grill until lightly brown and crispy. Place the toasted bread into a food processor. Process the toast until breadcrumbs are achieved. Tip: Alternatively you can make some breadcrumbs by placing the toasted bread into a sealed kitchen bag; crush and press it into crumbs with a rolling pin or a heavy tin. Transfer into a large mixing bowl.

4. Preheat the oven to 200ºC/400°F. Line a baking tray with a silicone mat or a sheet of parchment paper.

5. Prepare the vegetables. Peel the garlic. Wash, trim the tops and then roughly chop the spring onion. Wash, remove the stem and core and then roughly chop the bell pepper. Whilst the food processor is running, drop the garlic down the pouring spout. Process until minced. Add the onion and bell pepper. Process until finely chopped. Tip: If you don’t have a food processor, just get out your ‘chefy-ist’ knife and show the vegetables who’s boss! Peel and mince the garlic and then finely chop and dice the spring onion and bell pepper (the smaller the pieces the better!). Transfer into the mixing bowl.

6. Drain the tofu. Pat it dry with some kitchen paper. Break it into smaller pieces and transfer them into the food processor. Process until it’s smooth-ish and completely broken down. Transfer into the mixing bowl. NB: Alternatively mash it in a large bowl with a fork or potato masher!

7. Add 75g vegan cream cheese, 4g dried thyme and 6-8g dried oregano, ¾ tsp salt and a few grinds of black pepper into the mixing bowl. Mix and thoroughly combine the ingredients. Taste and season it as necessary. Add the ‘flax eggs’, 20g sun-dried tomato puree and 10g of flour. Mix and thoroughly combine (we used a silicone spatula for this).

8. Shape the mixture into ‘golf ball-sized meatballs’. Tip: If the mixture is a little tacky, use the remaining flour to lightly dust your hands first. Place the ‘meatballs’ onto the baking tray. Repeat until all the mixture has been used (we made twenty-four!). If desired, spray the ‘meatballs’ with a little low-fat cooking oil.

9. Place the tray onto the middle oven shelf. Bake for 30-35 mins; turning once halfway through. Tip: They will be slightly firm to the touch and lightly golden at the end of baking!

10. Serve on top of with your favourite pasta and sauce! We served ours on a bed of courgette and carrot ribbons, gluten free spaghetti and our homemade marinara!

Enjoy!

TipRefrigerate any leftovers in an air-tight and resealable container; reheat and consume within 3-5 days. Alternatively store and freeze; defrost, reheat and consume within 1-2 months.

 

 

Slow Cooker Red Wine, Tofu & Vegetable Stew [Vegan & Gluten Free]

Healthy Recipes

Serves: 6
Prep: 60-90 mins (*Dependent upon skill and/or if you are using tofu)
Marination: 12-14 hrs
Cooking Time: 3.5-4 hrs (*On a high SC heat setting)
Type: Main Meal
Tools: Chopping board(s), sharp knife,veggie peeler, large pot, large bowl, kitchen paper, casserole dish, kitchen film, large slotted spoon, sieve, large bowl, large/non-stick frying pan (with a lid), slow cooker

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, carbohydrates, protein, fibre, calcium, copper, iron, manganese, magnesium, phosphorus, potassium, selenium, zinc and per serving* has a moderate quantity of added salt and sugar and is low in saturated fats. (*Dependent upon products used).

Enjoy it while you can- delicious stews, soups, chillies, or even curries straight out of your slow cooker! We’re making the most of our stodgy, plant-based (and low-fat) dishes before Spring arrives… and what better way than with this delicious red wine stew!

As always, our dishes are healthy, but not authentic and most have been ‘veganised’. However on this occasion, we are not going to compare this dish to anything else. This recipe is what it is- a wonderful stew that contains tender (melt in your mouth) slow cooked vegetables, and tasty marinated tofu, all in which are served in a delicious red wine and herb/veggie-infused gravy! 

We have used some organic firm tofu (quite a bit actually) and if it’s not your thing or you do not wish to spend time marinating it, there’s always a plan B! You can opt for using a pre-marinated block of tofu or tempeh (there are some tasty ones about!) or use some hearty cooked beans or lentils instead. 

A few other good things to note include:

  • Like a lot of stews and sauce, it tastes better the next day- especially the tofu! The ideal would to be to marinate the tofu throughout the day, slow cook it overnight and then enjoy it for dinner the next day! 
  • If preferred, you can use balsamic vinegar instead of balsamic glaze.
  • If you don’t like the idea of using soya (or tamari) sauce, you can always try swapping it for a vegan Worcestershire sauce; just adjust the quantity appropriately. 
  • We were originally shopping for some meaty (baby) portobello mushrooms, but the chestnuts worked out just fine. Oh, if you are using tiny button-type mushrooms, you won’t need to chop them, probably saving yourself 5 minutes in the process! 
  • Yes the tofu is purple, but it’s not GROSS! 😀 If you are not using it, you still need to go ahead and make the ‘marinated’ veggies.
  • To help intensify the tofu marinade, we are recommending that you add an additional 100ml of (uncooked) wine to it (but we have adjusted the ingredients list for you).

Happy cooking everyone! 🙂

 

Ingredients

Need an easy-print recipe? Print here. 🙂

 

Directions

1. Drain and press the tofu between two heavy chopping boards or plates for 30 mins.

2. In the meantime, peel and thinly slice the onion. Wash, peel, trim the ends, quarter and then thinly slice the carrot. Wash, trim the ends and then thinly slice the celery. Peel the garlic and finely chop two of them only (leaving one whole).

3. Place the onion, carrot, celery, garlic, 375ml wine, 1 bay leaf, 8 peppercorns, ½ tsp thyme and ¼ tsp vegetable stock powder into a large pot. Place it over a medium heat. Cover with a lid. Bring to a boil. Simmer and cook for 5 mins. Remove from the heat. Transfer the mixture into a large bowl. Allow it to cool down.

4. Meanwhile, drain the excess water off the tofu. Pat it dry with some kitchen paper. Transfer onto a large chopping board. Slice into pieces about one inch long (but the preference is yours!). Transfer and arrange the tofu in a single layer in a large casserole dish.

5. Add the remaining 100ml wine, 1 tbsp balsamic glaze, 1 tbsp soya sauce and 2 tsp olive oil into the bowl that contains the red wine marinade mixture. Mix to combine. Carefully pour the red wine marinade over the tofu, allowing the vegetable mixture to rest on top. Cover with a sheet of kitchen film. Refrigerate for 12-14hrs. Tip: Even if you end up leaving this mixture for longer than 14hrs, it will be fine! 

6. The next day, remove the veggie mixture with a slotted spoon and transfer it into a slow cooker. (NB: For presentation purposes, our veggies are not shown in the slow cooker.). Remove and discard the whole garlic, bay leaf and 8 peppercorns. Rest a large sieve over a large bowl. Transfer the tofu into the sieve. Pour the remaining marinade over the tofu. Allow the tofu to drain and do not discard the reserved marinade.

7. In the meantime, wash and dry the mushrooms; leave whole, halve or quarter depending on the size. Peel the onions.

8. Heat 2 tbsp rapeseed oil in a large frying pan over a medium-low heat. Tip: Alternatively use some low-fat cooking oil or a spoonful of  water and ‘steam-fry’! Add the mushrooms and onions. Season it with a little salt and a few grinds of black pepper to taste. Cover with a lid. Gently fry 4-5 mins or until the vegetables are lightly browned, stirring occasionally. Remove and transfer into the slow cooker.

9. Spray some low-fat cooking oil into the same frying pan. Add the tofu and gently fry 6-7 mins or until lightly browned. Transfer into the slow cooker. Tip: This step will have to be completed in 2-3 batches. Once finished, add one 1 tbsp of water. Swirl it around to help ‘deglaze’ the pan; add this liquid to the slow cooker.

10. In the meantime, boil 1L of water in a kettle. Prepare 500ml of vegetable stock.

11. Pour the reserved marinade into the slow cooker. Add 500ml vegetable stock, 500ml boiling water, 40ml soya sauce and 60ml balsamic glaze . Season it with a few grinds of black pepper to taste. Gently stir together. Add 1 pouch of bouquet garni. Gently submerge it into the stew. Cover with a lid. Cook on a high heat setting for 3.5-4hrs or on a low heat setting for 7-8 instead. Prepare a ‘slurry’ at the end of cooking; in a dish, mix 40g flour with equal parts water and whisk until the flour has dissolved. Whilst briskly stirring, pour the ‘slurry’ into the stew until lightly thickened.

12. Serve warm. Ladle into a large serving bowl. Garnish with a little fresh parsley (if preferred) and serve with a multi-grain or GF roll or even some steamed greens.

Enjoy!

Tip: Refrigerate any leftover stew in an air-tight and resealable container; reheat and consume within 3-4 days. Alternatively store and freeze; defrost, reheat and consume within 1 month.

 

 

Crispy Baked Orange & Sesame Tofu [Vegan & Gluten Free]

Healthy Recipes

Serves: 2-4
Prep: 35-45-mins (*Dependent upon how long you press your tofu for.)
Marination: 5hrs- Overnight
Cooking: 30-35 mins
Type: Main Meal
Tools: Chopping boards, cheese grater, sharp knife, manual juicer, large measuring jug, kitchen paper, mixing bowl, baking sheet, parchment paper (or silicone mat)

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

For those that have been following along, you’ll know that we have been experimenting with a lot with tofu flavours recently! BBQ, oriental, Asian, a pre-marinated seaweed flavour and now one with a delicious orange and sesame twist! Do you love it as much as we do? What’s your favourite flavour(s)?! 🙂

Tofu is so versatile, but as we have previously mentioned, it needs time to marinate in order to develop some truly mind-blowing flavours! Our newest flavour has a delicious oriental-flare which is packed full of fantastic flavours and has a great crispy coating! It would be a great addition to: salads, wraps, savoury grain and vegetable dishes or (as we have shown below) as part of a tasty stir-fry!

The only amendments we’ve made are to add a drop of agave (to balance out the sweet, sour and saltiness of the marinade) and to increase the amount of orange juice used. We added about three tablespoons, but would recommend doubling this amount to ensure a stronger depth of ‘orange flavour’ develops. 

So here’s to a great weekend (despite the rain!) and happy cooking everyone! 😀

 

 

Ingredients

+++++++++++400g         Firm Tofu (=1 tetra pak)
+++++++++++1                 Large Orange
+++++++++++2 tbsp       Olive Oil
+++++++++++2½ tsp       Soya Sauce (low-salt/ or use Tamari if GF is Required)
+++++++++++1 tbsp        Rice Vinegar
+++++++++++40g            Tahini
+++++++++++1 tsp           Agave Syrup
+++++++++++½ tsp         Ground Coriander (1.5g)
+++++++++++                   Asafoetida
+++++++++++                   Ground Black Pepper

Need an easy-print recipe? Print here. 🙂

 

Directions

Drain and press the tofu between two heavy plates or chopping boards for 20-30 mins to express any excess water.

 

In the meantime, prepare the marinade!

NB: Our ramekin shows about 5-6 tbsp of OJ!

  • Wash, grate some zest and then juice the orange.
  • Place 2 tbsp oil, 2 ½ tsp soya (or tamari) sauce, 1 tbsp rice vinegar, 2 tbsp tahini, 1 tsp agave, ½ tsp ground coriander and a pinch of asafoetida into a large measuring jug. Season it with a few grinds of black pepper.
  • Whisk together with a fork until combined.
  • Add 1½-2 tsp of orange zest and all of the juice. Whisk together. Taste and season it as necessary.

 

 

  • Drain the excess water and pat the tofu dry with some kitchen paper. Place it onto a chopping board (if preferred) and slice it into 1″ pieces (or any size that you desire)!
  • Place the tofu into a large bowl. Pour over the marinade. Gently toss and stir to coat the tofu.
  • Cover the bowl with some kitchen film. Place it into the fridge to marinate; ideally over night or as long as possible (or 4-5 hrs minimum to achieve the best flavours!).

 

 

  • When you are ready to bake your tofu, heat the oven to 200ºC/400ºF. Line a baking tray with a silicone mat or some parchment paper.
  • Place the tofu onto the tray in a single layer. Pour and brush over any leftover marinade.

 

 

Place the tray onto the middle oven shelf. Bake for 30-35 mins, or until lightly browned and crispy around the edges. Tip: For even crispiness, turn the tofu once during baking!

Ours took 33 mins in a fan-assisted oven.

 

 

Serve the tofu with your favourite stir-fry veggies or as part of a great vegetable and rice dish!

We prepared some fresh veggies: Brussels sprouts, red bell pepper and root ginger to accompany a bag of Tesco’s Healthy Living (HL) Oriental Wholefood w/ Cashew Nuts!

As we had a £3 voucher (courtesy of The Orchard at Tesco) for their HL Beautifully Balanced range, it was definitely worth a try; how can you pass up on free vegetables?!  We were able to purchase two different plant-based bags for the price of one…one being this tasty stir-fry mix!

 

We think that this HL product is OK and we would probably buy it again, but our first choice would to always be to use fresh veggies (well, when possible), especially in our stir-fry’s! Has anyone else trialled their frozen HL bags? Here’s a breakdown of what we thought:

Pros: Tasty with great textures and colours; containing a five vegetable medley, cooked steel-cut oats and bulgur wheat, cashew nuts, a variety of spices, and was very well-seasoned and easy to prepare (we cooked the whole bag in about 6-7 mins)! You could probably even use this as a tasty sandwich filler, perhaps in a wrap?!

Cons: As all frozen veggies go, they release a lot of water, shrinking as the cook… so they will not look as vibrant or have a great ‘crunch factor’ as fresh varieties, but that’s to be expected!

Also, half the bag contains 250kcal (or one portion contains about 150kcal), so you’ll need to prepare something to accompany this with; luckily this bag contains such a great variety of versatile veggies and flavours, it’s quiet complementary…

…especially with our Crispy Baked Orange & Sesame Tofu!

 

Enjoy!

 

Refrigerate any leftover tofu in an air-tight and resealable container; consume within 3-5 days. Alternatively, freeze your leftovers on the day of cooking; defrost, reheat and consume within 2 months.

Disclaimer: We have not been paid to promote this Tesco product and all thoughts and opinions are our own.
**Recipe updated: 19/02/16

Slow Cooker Turkish Pilaf [Vegan & Gluten Free]

Healthy Recipes

Serves: 6
Prep: ≤ 35 mins
Cooking Time: 2-3 hrs (*on a high heat setting.)
Type: Main Meal
Tools: Chopping board(s), sharp knife, colander, large/non-stick frying pan, frying spatula, measuring jug, slow cooker

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & E, carbohydrates, protein, fibre, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, zinc and per serving has a moderate quantity of added sugar, salt and fat!

Pilaf is a simple, global and personalised dish; in fact it’s so simple that you can even cook it perfectly in a slow cooker! Arguably, it may of even cooked better than our stove top variety; sometimes ‘cheaper’ varieties of rice can be a headache! Yes, a simple rice dish (with minimum prep!) that is typically a one-pot meal (sorry about the frying pan!). 

Our fluffy Turkish pilaf was cooked in a seasoned broth with tasty mint, cinnamon and chilli and served with some of our delicious ‘crumbled feta‘, a dollop of low-fat houmous and a wedge of pitta bread. Garnish by scattering some lovely and beautiful pomegranate ‘gems’, toasted nuts, tasty dates and a delicious medley of herbs. Serve it in a large bowl and enjoy every delicious spoonful packed full of great Middle Eastern tastes! 🙂

Perhaps this is an ideal dish to add to your weekend planner?! #mealplanning 

We hope that you do try this delicious, stress free rice that can be seasoned with any flavour(s) that take you fancy; enjoy it often with spices and seasoning’s from all around the globe! 

Have a good weekend everyone and happy cooking!

 

We decided to use rapeseed oil (not olive) and no bell pepper! We also added a splash of rose water (not seen here). The ‘dried dill bottle’ was a reminder for us to defrost some of our frozen dill  and flat leaf parsley! We used packaged’ pomegranate seeds, but check out our previous Middle Eastern recipe on how to remove pomegranate seeds from a pomegranate. 🙂

 

Ingredients

+++++++++++++++3             Garlic Clove (fat ones, about 20g!)
+++++++++++++++180g       White Onion
+++++++++++++++1              Green Chilli (we used a 30g Serrano!)
+++++++++++++++260g      Carrot
+++++++++++++++1 tbsp     Rapeseed Oil
+++++++++++++++2g           Dried Mint
+++++++++++++++3g           Ground Cinnamon
+++++++++++++++¼-½ tsp Salt & Ground Black Pepper
+++++++++++++++350g      Dried Easy Cook Basmati Rice
+++++++++++++++720g      Cooked Chickpeas (*about 3 tins or 360g dried + cooked)
+++++++++++++++700ml   Boiling Vegetable Stock (low-salt/GF if required)
+++++++++++++++1 tbsp     Rose water (*optional)
+++++++++++++++60g        Hazelnuts (or pine nuts)
+++++++++++++++60g        Dried Dates (or your favourite dried fruit)
+++++++++++++++               Fresh Dill
+++++++++++++++               Fresh Flat Leaf Parsley
+++++++++++++++100g      Pomegranate Seeds

 

 

Directions

If you fancy it, prepare our ‘crumbled feta‘ first. Cover and refrigerate until the pilaf has finished cooking. Alternatively prepare it the night before; dice and serve it with the cooked rice.

 

Peel and dice the garlic. Peel and finely chop the onion. Wash the chilli, remove the stem, deseed and then finely chop. Wash, peel, trim the ends and finely cube the carrot.

 

 

  • Heat some rapeseed oil (or spray some low-fat cooking oil spray) in a non-stick frying pan over a medium-low heat .
  • Add the garlic and onion. Gently fry for 1-2 mins or until soft.
  • Add the chilli and carrot. Gently fry for a further 2-3 mins or until softened. Tip: Whilst your waiting for the veggies to soften, boil 700ml of water in a kettle (you’ll need this for your stock!).
  • Add 2g dried mint 3g ground cinnamon. Season it with ¼- ½ tsp salt and black pepper. Stir to coat.
  • Add the rice. Stir to coat. Remove from the heat.

 

 

  1. Transfer the rice mixture into a slow cooker. Add the cooked chickpeas (*drain and wash any tinned varieties before adding!).
    2. Prepare the stock; pour it into the slow cooker. Add the rose water (if using). Stir together.
    3. Cover with a lid. Cook on a high heat setting for 2-3 hours (NB: ours took 2.5hrs).
    4. Fluff the rice grains with a fork just before serving; taste and season as necessary…but try not to eat it all of it straight out of the slow cooker! 😛

 

Before the rice has finished cooking, prepare some garnishes. Toast some hazelnuts in a dry frying pan over a medium-high heat (and then roughly chop), finely dice some dried fruit (if applicable) and wash/finely chop some fresh dill and/or parsley (if desired).

 

Serve in a large bowl in addition to the ‘crumbled feta’, houmous (or minty yoghurt!) and pitta bread (if desired). Garnish the rice with nuts, dried fruit, fresh dill and/or parsley.

Both pictures show one portion of pilaf. 🙂

 

Enjoy!

 

Refrigerate any leftover rice in a resealable container (ideally within an hour after cooking); reheat and consume within 1-2 days. Alternatively freeze the rice (without garnishes) in one or more resealable containers; defrost, reheat and consume within 1-2 months.

Refrigerate the ‘crumbled feta’ in a separate air-tight and resealable container; consume within 3-4 days.

NB: When reheating, always check to make sure the rice is steaming hot all the way through and do not reheat the rice more than once. 

Recipe updated: 19/02/16

Meatless Monday: Slow Cooker Tofu Tikka Masala [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Serves: 6
Prep: ≤60 mins
Cooking Time: 2-3 hrs (*On a high heat setting.)
Type: Main Meal
Tools: Chopping boards, sharp knife, manual juicer, kitchen paper, mixing bowl, frying pan + lid, frying spatula, slotted spoon, food processor, slow cooker

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

Hi everyone, happy Monday! We hope that you’ve all had another great weekend! It’s been so collllld and I’ve lost count of how many hot beverages we’ve drank over the last three days! Thank goodness for tea and spicy curries to warm our bodies and soul! 🙂

Here’s another great plant-based curry from the Eat2Health Kitchen: ‘slow cooker tikka masala’! The true origins and ingredients can vary; with ours being 100% non-authentic but it’s absolutely delicious! Yes, a spicy, creamy, flavoursome and tomato-based curry which is also cheap and easy to prepare; arguably it’s one of the more popular Indian dishes in Britain! What’s your favourite type of curry??

Traditionally this curry is made with poultry, which is marinated and tenderised through a curried yoghurt sauce. We opted against using yoghurt; tofu doesn’t need ‘tenderising’, but we were also unsure of what kind of ‘after taste’ the yoghurt would give the tofu, in addition to the fact that we thought it would be a tad bit wasteful!  

We used a basic lemon, oil and paprika marinade on our tofu; it’s a very neutral taste that was lost within the curry. If you are looking for the tofu to have a slightly independent taste to the curry sauce, opt for marinating your tofu overnight in a mild or hot curry powder (and lemon juice mixture) instead. It’s also good to note that because of the nature of the recipe (it’s plant-based!), making a ‘curry paste’ is not necessary, unless you are planning on marinating the tofu with it. However, slow cooking the tofu in the curry helped to infuse it with some of its wonderful flavours. Yum!

We thought our curry looked similar to a ‘supermarket takeaway meal’ (particularly because we made some lovely pilau rice to accompany it!), but the taste was heaven in a bowl!

It’s truly a great comfort food, but without the typical caloric content of authentic recipes… although this curry is still a bit ‘richer’ than the ones we would typically eat! So use our spices or your favourite tikka masala spice blend. Don’t like oat cream? You can only try using a soya or coconut cream instead; we opted for oat for its neutral and unsweetened taste.

We hope that everyone enjoys this meal as much as we did; dancing taste buds and a meal that keeps on giving (it really does keep tasting better than the night before!).

So roll up your sleeves and start cooking! 😀

 

 

Ingredients

+++++++++++++800g        Firm Tofu (= 2*Tetra paks)
+++++++++++++2               Lemons (or 60ml of concentrated lemon juice)
+++++++++++++5               Garlic Cloves (about 20g)
+++++++++++++1                Brown Onion (large; about 200g)
+++++++++++++2               Chillies (1 Red & 1 Green; about 40g)
+++++++++++++100g        Ginger Root
+++++++++++++1                Green Bell Pepper (200g)
+++++++++++++2g             Mild Paprika
+++++++++++++2 tsp         Olive Oil
+++++++++++++                  Tikka Masala spice blend (1g of Ground Turmeric,
+++++++++++++                  3g of each: Ground Cumin, Ground Coriander & Garam Masala)
+++++++++++++½-¾ tsp    Salt
+++++++++++++                  Ground Black Pepper
+++++++++++++2-3            Tins Chopped Plum Tomatoes (400g/each)
+++++++++++++20g           Tomato Purée
+++++++++++++1-3 tsp       Agave or Fruit Sweetener
+++++++++++++50g            DF Margarine
+++++++++++++250ml       Oat Cream (1 carton)
+++++++++++++                   Brown Basmati or Long grain Rice (about 60-70g/person)

Need an easy-print recipe? Print here ! 🙂

 

Directions

Drain and press the tofu between two heavy chopping boards or plates for 20-30 mins to express any excess water.

 

In the meantime, prepare the veggies!

Juice the lemon. Peel and finely dice the garlic and onion. Wash, remove the stem and dice the chillies. Wash, peel and then grate the ginger root.  Wash, remove the stem and core and then finely chop the bell pepper.

 

 

1. Drain the excess water from the tofu. Pat it dry with some kitchen paper.
2. Place it onto a chopping board (if preferred). Chop it as chunky or as small as desired.
3. Transfer it into a dish; add the lemon juice, 2g paprika and 2 tsp olive oil.
4. Toss to coat. Cover and place in the refrigerator to marinade for the moment.

Tip: If preferred, marinade your tofu overnight; (especially) in some mild curry spices instead!

 

 

1. Heat a large, non-stick frying pan over a medium-low heat. Add 1 tbsp of rapeseed oil, or spray it with some low-fat cooking oil instead.
2. Add the garlic and onion. Gently fry for 1-2 mins.
3. Add the chillies, root ginger and bell pepper. Gently fry for a further 2 mins or until softened.
4. Add the tikka masala spice blend. Season it with ½-¾ tsp of salt and a few grinds of black pepper. Stir to coat. Gently fry it for a further 30 seconds or until fragrant. Remove from the heat.

Next, prepare the sauce!

1. Get your food processor ready for action!
2. Place the tomatoes into the food processor.
3. Add the onion mixture, 20g tomato purée and 1-3 tsp agave. Cover with the lid.
4. Blend until smoothish and a bit of texture is left.

Tip: If you do not own a food processor, place the ingredients into a large mixing bowl and purée the ingredients using a hand-held stick blender.

 

 

1. Remove the tofu from the marinating liquid, but do discard the liquid.
2. Heat the same frying pan with 1 tbsp of rapeseed oil over a medium heat.
3. Add the tofu (in batches if necessary).
4. Gently fry the tofu for 6-8 mins or until lightly browned.
5. Add the tomato mixture and 3-5 tbsp of the reserved marination liquid. Stir to combine.
6. Cover with a lid. Simmer for 3-5 mins or until the mixture is hot. Remove from the heat but do not turn off the stove top; reduce the heat to a medium-low.

 

1. Gently transfer the curry mixture into the slow cooker. Cover with a lid.
2. Add 50g DF margarine into same the frying pan as before (don’t worry if there is a little sauce left in it!). Allow it to melt. Remove from the heat.
3. Pour the melted margarine into the curry. Stir to combine. Tip: Make sure all of the tofu is covered in the curry sauce.
4. Cover with the lid. Cook for 2-3 hrs on a high heat setting (ours took 2.5hrs.) Turn off the heat.
5. At the end of cooking, pour 250ml oat cream into the curry. Stir through.

Tip: To help reduce the fat content, you can use less cream and/or some thickened DF milk instead, use less DF margarine or skip this step entirely; the combination of margarine and cream is what makes this curry so creamy!

 

 

Serve warm. Ladle the curry into a large serving bowl. Serve with steamed green beans, fresh tomato (or side veggies of choice!), a dollop of plain soya yoghurt (if desired), homemade pilau rice or some of our tasty Savoury Flatbread, wholemeal pitta bread or your own homemade paratha instead!

Tip: For an extra pop of colour, garnish your curry with some fresh coriander leaves! 😀

We made a delicious pilau rice! If you want the recipe, just contact us for it. 🙂

Both pictures represent one serving of curry.

 

Enjoy! 

 

Refrigerate any leftover curry in an air-tight and resealable container; reheat and consume within 3-4 days. Tip: Do not allow the curry to come to a boil, gently reheat it over a medium-low heat. Alternatively store and freeze in one or several air-tight and resealable containers; defrost, reheat and consume within 1-2 months.

Recipe updated: 19/02/16

Meatless Monday: Marinated Tofu & Veggie Skewers W/ a Peanut Satay [Vegan & Gluten Free]

Healthy Recipes, Meatless Monday

Serves: 5
Prep: Variable & dependant upon the length of your marination! (See Below)
Cooking: 30-35 mins
Type: Main Meal
Tools: Chopping boards(s), sharp knife, mixing bowls, measuring jug, casserole dish, wooden or metal skewers & soaking dish, baking trays, parchment paper, manual juicer, whisk, frying pan, frying spatula, bowl

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C, K & E,  protein, fibre, calcium, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc and per serving has a moderate quantity of added sugar, fat and salt!

Hi everyone! How was your weekend? Survive the downpours?! It was so blustery yesterday- I felt a bit like Mary Poppins! Broken umbrellas, fuzzy scarves and bare trees, yep, winter is most definitely on the cards!

We’re still a little taken back by this weekend; it’s held so many terrible global events. How society got this position and how it will redeem itself still remains to be seen. On some level, everyone has a part to play, however small and it’s surprising how many of us don’t. Showing humanity and compassion doesn’t cost us anything, yet people are still consumed with exploiting indifferences and pursuing armed conflict. We should all take a moment and wish for a world where normality does not involve the dehumanization of society. 

On a happier note, this Monday we have prepared a great meatless alternative.

Marinated tofu and vegetables (inclusive of brussels sprouts!) skewers, served alongside some delicious, creamy and moreish peanut satay! The marinated tofu and veggies were delicious; although our opinion might be a tad biased as we love tofu! If you cannot wait until Christmas for your next batch of roasted sprouts, then we thoroughly recommend giving our variation a try! The sprouts really stole the show; beautifully roasted as they just melt in your mouth. 🙂

This recipe is quite versatile; use your favourite fresh or frozen veggies and/or adjust the marinade to your own personal preferences. If you are short on time, you can complete this meal in about 45-60 mins (45 mins if you marinade your tofu overnight)! Sixty minutes if you release your inner maestro and press the tofu for 20 mins, marinade the tofu and veggies for 15-20 mins, thread only the tofu*, roast everything for about 30 mins and then sit back and enjoy! However, the longer you allow for marinating, the better the overall flavour will be.

*You can also save time by not skewering and threading every piece of tofu and veggie, just skewer the tofu and roast the veggies alongside! Alternatively, place everything onto two baking trays and then bake the tofu and roast the veggies! We hope that you enjoy it!

Happy cooking everyone and if you haven’t already, please consider pledging your support towards Hugh’s War on Waste!  When we pledged nearly two weeks ago, he had about 38K worth of signatures; there is now over 250K pledges! 🙂 #uglyvegetables #loveallthevegetables #wastenot

 

 

Ingredients

+++++++++++++++++—————————Skewers———————————————–
+++++++++++++++++800g       Firm Tofu (=2 tetra paks)
+++++++++++++++++600g       Frozen Brussels Sprouts, defrosted or Fresh!
+++++++++++++++++560g        Bell Peppers (2 Red, 2 Yellow and 1 Green Bell Pepper)
+++++++++++++++++240g        Red Onion
+++++++++++++++++2 tbsp      Olive oil
+++++++++++++++++3½ tsp     Garlic Infused Oil
+++++++++++++++++6 tbsp      Low-salt Soya Sauce (or Tamari sauce as a GF option)
+++++++++++++++++3 tbsp      Maple Syrup
+++++++++++++++++½ tsp        Asafoetida (or onion powder)
+++++++++++++++++1 ½ tsp      Ground Ginger
+++++++++++++++++3 tbsp       Sesame Oil
+++++++++++++++++3 tsbp       Walnut Oil
+++++++++++++++++2 tbsp       Rice Vinegar

+++++++++++++++++—————————Peanut Satay——————————————
+++++++++++++++++50g           Root ginger
+++++++++++++++++100g         Spring onion
+++++++++++++++++1                 Lime
+++++++++++++++++                  Low-Fat Cooking Oil
+++++++++++++++++80g           Natural Peanut Butter (smooth)
+++++++++++++++++1-2 tsp      Maple Syrup
+++++++++++++++++¼ tsp        Red chilli flakes
+++++++++++++++++¼ cup       Boiling Water
+++++++++++++++++2/3 cup    Soya Yoghurt (unsweetened or sweetened)

 

Directions

Drain and then press the tofu between two heavy plates or chopping boards for about 20-30 minutes to express any excess water.

 

In the meantime prepare the veggies and tofu!

1. Defrost the brussels sprouts in a microwave (if applicable). If you’re using fresh sprouts, just make sure to give them a thorough wash first!

2. Wash, remove the stem and core and then chop the bell peppers into 1 inch cubes (or larger pieces if preferred). Peel and quarter the red onion and then separate the layers.

3. Place the brussels sprouts, bell peppers and onion into a large mixing bowl.

4. Add 2 tbsp olive oil, ½ tsp garlic oil, 3 tbsp soya sauce, 1 tsp maple syrup, pinch of asafoetida (or onion powder) and ½ tsp of ground ginger. Toss to coat and combine. Cover with kitchen film and refrigerate for same duration as the tofu. Tip: If you are marinating your tofu overnight, it’s best to prepare the veggies the following day!

 

 

1. Drain off any excess water from the tofu and pat it dry with some kitchen towel.

2. Place the tofu onto a chopping board. Chop each block into about twenty, 1 inch pieces.

3. Prepare the tofu marinade. In a small bowl or measuring jug, add 3 tsp garlic infused oil, 3 tbsp soya (or Tamari) sauce, 1½ tbsp maple syrup, ½ tsp asafoetida (or onion powder), 1 tsp ground ginger, 3 tbsp sesame oil, 3 tbsp walnut oil and 2 tbsp rice vinegar. Whisk until combined.

4. Get a large dish or mixing bowl (we used a casserole dish!). Add the tofu. Pour over the marinade. Gently toss to coat. Cover with kitchen film. Place the tofu into the refrigerator. Allow it to marinate for as long as possible (ours marinated for 4hrs). Tip: The longer you can allow your tofu to marinate, the better the flavour will be!

 

 

  • If you do not own metal kitchen skewers, place some wooden ones into a dish of cold water about twenty or thirty minutes before you want to prepare your tofu/veggie skewers; this will prevent them from burning.
  • Preheat the oven to 200°C/400°F. Line two baking trays with some parchment paper. Prepare your skewers anyway you desire! Tip: If you don’t have much time, do not worry about making them artistic, just thread all of the tofu and then place the veggies next to the prepared skewers on the baking trays or as previously mentioned, just place everything over the two trays instead.
  • Place the trays onto the middle and top shelves. Bake for 30-35 mins or until lightly browned and slightly crispy around the edges; turning once. Remove. Tip: It might be a good idea to swap the trays around half way; move the top tray to the middle shelf and vice versa.

 

Whilst the skewers are baking…
…cook some brown basmati rice (about 60g/person) according to the packet instructions.

 

In the meantime prepare the satay!

  • Gather your ingredients!
  • Wash peel and grate the ginger. Wash, trim the ends and finely slice the spring onion. Juice ½ of the lime.
  • Heat a small, non-stick frying pan over a medium heat. Spray it with some low-fat cooking oil. Add the ginger and spring onion. Gently fry for 1-2 mins or until softened. Add the red chilli flakes. Stir to combine.
  • Remove the frying pan from the heat.

 

Boil ¼ cup water in a kettle.

  •  Place the lime juice, peanut butter and 1-2 tsp maple syrup into a measuring jug.
  • Add 2 tbsp of  boiled water to help melt the peanut butter. Whisk until combined and creamy.
  • Add the soya yoghurt.
  • Whisk to thoroughly combine. Add more liquid if a thinner sauce is desired.
  • Add half the quantity of the cooked ginger mixture into the satay sauce. Whisk to combine.
  • Add the remaining ginger mixture into the rice. Mix with a fork. Taste and season it as necessary.

 

 

Serve warm. Spoon some rice onto a serving plate.Top with the skewers and serve alongside the satay and a wedge of lime (if desired).

Enjoy!…

 

…Especially the leftovers!  🙂 ❤

 

 

Refrigerate any leftover tofu or veggies in an air-tight and resealable container; reheat and consume with 3-4 days. Refrigerate any leftover satay in a separate, an air-right and resealable container; consume within 3-5 days or refer to yoghurt’s use-by date.

 

Rainbow Stir-Fry w/ Tofu ‘Sea Cakes’ [Vegan & Gluten Free]

Healthy Recipes

Serves: 2
Prep & Cooking Time: 30-35 mins
Type: Main meal
Tools, Chopping board, sharp knife, pot, non-stick wok, frying spatula, plate & cover, mixing bowl

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

One core tip to eating healthily: eat ALL the colours of the rainbow… and our rainbow stir-fry with tofu ‘sea cakes’ is a good place to start!

Lovely rainbow chard, delicate pak choi, vibrant bell peppers and really whatever else takes your fancy! Carrots, red cabbage, radish, broccoli, baby corn, could also make great additions or substitutions. We do however recommend that you do not opt out of using this delicious rainbow chard (a seasonal vegetable that is similar to spinach, but comes in a variety of colours and has a slightly stronger flavour)! 

We have combined this delicious and gorgeous bunch of veggies with some flavourful and hearty organic tofu ‘sea cakes’. Marinated and complete with seaweed, they are a tasty and alternative way to enjoy your tofu! If you’re in the market for something different, you should definitely give these ‘sea cakes‘ a try!

 

 

Ingredients

++++++++++++++5-6          Large Leaves of Rainbow Chard
++++++++++++++200g       Pak Choi
++++++++++++++2              Garlic clove
++++++++++++++2″             Ginger Root, raw
++++++++++++++200g       Bell Peppers
++++++++++++++3               Spring Onion
++++++++++++++5g             Fresh Coriander
++++++++++++++2               Sea Cakes
++++++++++++++150g         Wholemeal Spaghetti (or a GF variety if required)
++++++++++++++                 Low-fat cooking oil or Rapeseed Oil
++++++++++++++1-2 tbsp   Sesame Oil
++++++++++++++1-2 tbsp   Soya Sauce (low-salt/ or Tamari Sauce for GF)
++++++++++++++

 

Directions

  • Wash the rainbow chard and then carefully slice the leaves down the middle (through its stalk). Remove the pak choi leaves from its stalk, wash and then roughly slice the larger leaves into halves.
  • Peel and slice the garlic. Wash, peel and finely slice the ginger (as big or as small as desired). Wash, remove the stem and core and then chop the bell pepper into slices. Wash, trim the ends and then roughly chop the spring onion. Wash the coriander and then remove its leaves from its stem.

 

Bring a large saucepan full of cold water to the boil. Cook your pasta according to the packet instructions. Drain. Tip: If you are a kitchen maestro, have plenty of kitchen helpers, or have a slower electric hob, consider putting the pot of water over the burner prior to starting your vegetable prep.

 

In the meantime, heat a large wok or non-stick frying pan over a medium-low heat. Add 2 tsp of rapeseed oil or a few sprays of low-fat cooking oil. Add the tofu sea cakes or your favourite (prepared) tofu. Gently fry the tofu ‘sea cakes’ on one side for about 3 mins and until lightly browned. Carefully flip them over. Cook for a further 2-3 minutes or until lightly browned. NB: Refer to the packet instructions if you’re using favourite brand of tofu. Remove. Transfer onto a plate. Cover with a lid or some foil to keep warm.

 

  • Spray the (now empty) frying pan with a little more oil or add some rapeseed oil. Add the garlic, ginger, bell pepper and spring onion. Gently stir-fry for 2 mins.
  • Add the rainbow chard and a splash of soya sauce (if desired). Gently stir-fry for 4-7 mins, or until tender (larger leaves may take a bit longer to cook).
  • Add the pak choi 2 mins before the end of cooking. Add the coriander at the end of cooking. Toss through. Remove from the heat.

 

In the meantime, place the cooked pasta into a large mixing bowl. Pour over a 1-2 tbsp sesame oil and soya sauce. Toss to coat. Cover with a plate.

Transfer the pasta onto the middle of a large serving plate. Top with the vegetables, followed by a tofu ‘sea cake’.

 

Enjoy!

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 Tofu & Chickpea Flour Omelette [Vegan & Gluten Free]

Healthy Recipes

Serves 2-4
Prep & Cooking Time: 60-70 mins
Type: Main meal

Notes: This recipe contains: B- Vitamins, Vitamins D & E, protein, fibre, calcium, iron, magnesium, manganese, phosphorus, potassium, zinc and (per serving) is low in salt, sugar and sat fats!

Vegan omelette or savoury pancake?! We’ll let you decide! This baked ‘omelette’ has a delicious faux ‘egg’ taste with the consistency of a pancake! Fill it with your favourite grain and/or seasonal vegetables and feel free to experiment with the spices and/or flavourings you use to season it with!

Admittedly we over estimated on the amount of rice we needed; I guess our stomachs got the best of us at the time! We used 150g of dried brown long grain rice, but we’d recommend using 80-100g instead…unless you have a hungry crowd or fancy the idea of putting it onto a bed of rice. Be warned though, this omelette is already pretty filling on its own! 🙂 

Our ‘omelette’ is also very versatile and relatively cheap to make! We sourced our gram flour (on sale!) in our local grocers; two  thumbs-up for cheap ethnic aisles! As most of you may already know, gram flour (which is also know as chickpea, garbanzo or besan flour) and tofu are both a great source of nutrients including: protein, iron and zinc (just to name a few)! It’s also good to note that gram flour is gluten free (but still check your package labels before purchasing folks)!

Soooo…

Have you got a lazy Sunday at your disposal? Fancy something new on the menu? Well then try whipping this recipe up for brunch or dinner!

Happy cooking everyone!

 

 

Batter Ingredients

+++++++++++++++++++++3g          Asafoetida (or onion powder)
+++++++++++++++++++++1g           Garlic Powder (unsalted)
+++++++++++++++++++++1g           Ground Cumin
+++++++++++++++++++++1g           Mild Paprika (or Pimenton de la Vera Dulce)
+++++++++++++++++++++1g           Ground Tumeric
+++++++++++++++++++++5g          Mustard Powder
+++++++++++++++++++++110g       Gram Flour
+++++++++++++++++++++2g          Baking Powder
+++++++++++++++++++++—————————————————————————-
+++++++++++++++++++++349g      Silken tofu
+++++++++++++++++++++120ml    Soy or Coconut milk (unsweetened & fortified)
+++++++++++++++++++++10ml      Cider Vinegar
+++++++++++++++++++++               Salt
+++++++++++++++++++++               Ground Black Pepper

 

Directions

Preheat the oven to 180°C/350°F. Place the dry ingredients (the first 8 items listed!) into a large mixing bowl. Mix with a fork until thoroughly combined.

 

 

Place the tofu into a food processor. Pulse until creamy and smooth.

 

 

Add the soya milk, vinegar and gram flour mixture. Blend until the ‘omelette’ batter is thoroughly combined. Season it with some salt and ground black pepper to taste.

The batter might seem thick, but do not be tempted to make it thinner by adding additional milk!

 

 

Line a baking tray with a silicone mat or some parchment paper. Pour in the batter. Use a silicone spatula to spread it evenly over the tray.

If lining your tray with parchment paper, leave some overlapping, like the mat.

 

 

Place the tray onto the middle oven shelf. Bake for about 25-35 mins or until lightly golden and cooked through.

Test it towards the end of baking (like you would a cake) with a toothpick- does it come out clean?! If yes, then it’s ready! NB:We used a fan-assisted oven.

 

In the meantime, cook some rice according to the packet instructions and prepare your veggie fillings! Wash, chop and cook (if required) any veggies that you would like to ‘roll’ into your omelette!

 

Once your omelette is removed from the oven, leave it to cool for about 5 mins in the tray and then transfer it (still on the mat/parchment paper) onto a cooling rack. Leave it to cool for a further 6-10 mins. NB: the longer you let it cool, the more stable the omelette becomes.

 

Assemble your fillings!

Our assembly went a little like this…

Firstly, gently (and carefully) loosen the omelette away from the mat or parchment paper using a palate or large kitchen knife. NB: you don’t want your omelette sticking and tearing when you finally roll it up! :/

Secondly, layer the ‘flatter’ ingredients first…

 

 

…followed by your bigger ingredients!

 

 

Finally, add your seasoned rice (or any other grain you prefer!).

We had a lot of filling, which made rolling it up super tricky! NB: our rice had red and spring onion, salad tomato, red bell pepper, cumin seeds, salt, pepper and some fresh coriander. Yum!

 

Carefully roll it up (a bit like rolling sushi or making a ‘Yule log’ cake!).

 

 

Finally, (and carefully!) slide it off the mat onto a serving plate for all to enjoy…

 

…or slice and serve instead!

 

As we mentioned earlier, we overestimated the rice…so we had an overload of plant-based deliciousness!

Enjoy!

Baked Coconut-Crusted Tofu W/ A Tropical Salad [Vegan & Gluten Free]

Healthy Recipes

Serves: 2
Prep: 40 mins
Cooking Time: 25-30 mins
Type: Main Meal

Notes: This recipe contains: B-Vitamins, Vitamins C & E, carbohydrates, protein, fibre, calcium, copper, iron, magnesium, manganese, potassium, zinc and (per serving) is low in added salt, sugars and has a moderate quantity of fats.

Are you in the mood for something ‘coconutty’ and fruity?! Well get your forks and knives ready folks, as we’ve only gone and whipped up some crispy coconut-crusted tofu, served along side a mild tropical salad and some coconut and lime-infused rice. It’s another great addition to our range of battered and/or baked tofu

This recipe is great! It’s full of delicious and vibrant flavours and colours, including the smell of lime…which in our opinion can make anyone feel happy! 🙂 It’s worth noting that our tofu had a mild coconut taste. If you prefer things more ‘coconutty’, try adding more desiccated coconut than flour into the dry mixture, or some coconut milk powder into the wet batter (about one tablespoon should help), or one final suggestion would be to try using some coconut flour instead of standard/plain flour. 

We hope that everyone enjoys our crispy coconut tofu & juicy tropical salad as much as we did!

Happy cooking everyone!

 

 

Ingredients

 

Directions

Drain and press the tofu between two heavy plates or chopping boards. Leave it for 20-30 mins to help remove some of the excess water.

 

In the meantime, prepare the batters. Place 1(heaped) tbsp desiccated coconut, 2g sesame seeds, 60g flour (*of your choice/see above for recommendations), 5g ground ginger and 1g garlic salt into a wide bowl. Season with a couple grinds of black pepper. Whisk with a fork until combined. NB: This is your ‘dry batter’.

We used a pasta bowl.

 

 

Place about 45g potato starch and 60ml coconut milk into a separate bowl. Whisk together until the starch is completely dissolved. NB: This is your ‘wet’ batter.

Make sure it’s wide enough to lay a wedge of tofu.

 

 

Prepare the rice ingredients. Place 200g rice into a sieve and rinse under cold water. Transfer it into a large, non-stick pot. Leave for the moment.

 

 

Wash the lime; grate 1 tbsp of lime zest and juice the lime. Have 200ml of coconut milk mixed with 200ml of vegetable stock in a large measuring jug, 3-4g ground ginger mixed with a pinch of sugar(*optional) and 1 kaffir leaf ready.

 

Preheat the oven to 220C/425F. Drain the water off the tofu and pat it dry with some kitchen roll or a clean tea towel.

 

 

Place the dried tofu onto a chopping board and chop it into six wedges.

Directions: starting from the top left going clockwise!

  • Line a baking tray with a silicone mat or some parchment paper.
  • Dip each wedge of tofu into the wet batter (one at a time) until thoroughly coated.
  • Place it into the dry mixture; gently press all sides into the mixture until thoroughly coated. Place each prepared piece of tofu onto the baking tray. Spray lightly with some low-fat cooking spray (if desired).
  • Place the tray onto the top oven shelf. Bake for about 25 mins or until lightly browned and crispy around the edges; turning once. Remove.

 

Baked tofu. 🙂

 

 

Prepare the rice. Place half of the zest, coconut milk mixture, 3-4g ground ginger and a pinch of sugar (if using) and kaffir leaf into the pot (do not add the the lime juice at this stage). Mix together. Cover with a lid and bring to a boil. Reduce to a simmer and cook for about 20-25 mins or until the rice has absorbed the liquid. Remove from the heat but do not remove the lid until serving.

 

 

In the meanwhile, prepare the salad ingredients. Wash, trim the ends and carefully remove the vein and seeds from the chilli (keep intact if your prefer things heated!).

 

 

 Peel and finely chop the red onion. Wash, remove the coriander leaves from its stem and roughly chop them. Open the tin of pineapple; remove the pineapple and reserve the juice. Chop the pineapple into cubes. Peel and then remove the stone from the avocado; chop into small chunks. Peel the mango and then remove the flesh from the stone; chop it into rough chunks.

 

 

Steam the green beans. Drain. Allow to cool.

 

 

Place the chilli, red onion, coriander, pineapple, mango, beans, 1/2 of the lime juice, the remaining lime zest, 2 tbsp rice vinegar and 3 tbsp pineapple juice into a large mixing bowl. NB: Do not add the avocado just yet.

 

 

Gently mix together. Add the avocado right before serving. Gently mix to combine.

The avocado will go a bit slimy in the salad, so it’s best to add it just before serving!

 

Fluff the grains of rice with a fork, remove the kaffir leaf and pour over the remaining lime juice just before serving. NB: If desired, add some additional chopped coriander to the rice before serving.

 

 

Serve the tofu and rice warm next to the salad, or spoon the salad over the tofu!

If desired, pour some additional pineapple juice over the tofu!

 

Enjoy!

~Remember folks, you can also follow us on FaceBook Twitter, Tumblr and Pinterest!~
Recipe updated: 19/02/16

Pearl Barley Tabbouleh-Fattoush Fusion Salad w/ Crumbled ‘Feta’ [Vegan]

Healthy Recipes

Serves: 6
Prep,Cooking & Assembly: 40-45 mins (*Dependent upon skill and/or grain used).
Type: Main Meal
Tools: Chopping board(s), large bowl or casserole dish, large pot (with lid), colander, sharp knife, baking tray (or grill pan), small dish, pastry brush, resealable containers

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

We’re both fans of Middle Eastern (ME) foods, so when looking for something to add to our meal plan last Saturday, Tabbouleh sprang to mind! It’s a great recipe that enables you to still make use of some tasty, cheap and seasonal ingredients (tomatoes and cucumber!) or herbs from your garden before summer is officially gone. Yes, this salad can really put a spring in your step courtesy of its wonderful, healthful and fresh flavours; mint, parsley and lemon are delicious and they can really transform a dish!

For those that are unfamiliar with this recipe, Tabbouleh is a ME dish that offers big flavours, and beautiful colours that are all really satisfying to the last bite! It can be served with flatbreads, but we thought about taking that idea one step further and created this Tabbouleh-Fattoush fusion salad (with crumbled ‘feta’ aka marinated, silken tofu)!

Fattoush is another ME classic where flatbreads (that have become stale) are then seasoned, toasted or fried to create croutons. These delicious morsels of bread are then combined in a chunky, vegetable-based salad; mint, parsley and sumac (a tart and citrusy spice that comes from a flower) are typical flavours that give this salad a fresh and tangy taste.

So why the pearl barley?? We prefer larger grains in our salads, but unfortunately giant couscous (at least where we live) can be quite pricey in comparison to other grains. Luckily, pearl barley makes a tasty and cheap substitution… it just takes a little longer to cook (but we assure you it’s completely worth the wait)!

We kept our salad veggies slightly chunky and varied; radish is another great, seasonal vegetable that works well in this salad. We also added crushed sumac berries (aka ground sumac) to not only to season the croutons, but the salad and tofu. If you are not keen on pearl barley, you could use more traditional Tabbouleh grains such as Israeli couscous or bulgur wheat, or even experiment with orzo. If you need a gluten free option, be inventive! Try using cooked quinoa, millet, brown basmati or wild rice, or a GF couscous (if you don’t mind the taste of maize).

Please adjust the flavourings, grains and/or vegetables to your own personal taste and we hope that you enjoy this healthy salad as much as we did! 😀

Quick Foodie Facts & Tips:

  • Per serving, this salad provides you with approx. 3 servings of fruits/vegetables towards your 5-A-Day!
  • Pearl barley is naturally low in fat and sugar and is a great source of many nutrients including: protein, fibre, Vitamin B3, iron, zinc (just to name a few) among other vitamins and minerals.

 

Ingredients

NB: If using more than two pitta breads, increase the oil mixture accordingly. Also, if you’re using fresh lemon juice, use the juice from approx. three small lemons or two large ones.

Need an easy-print recipe?Print here. 🙂

 

Directions
  • Prepare the ‘crumbled feta’. Open, drain and place the tofu into a casserole (or large) dish. Sprinkle over 2g onion powder, 2g dried oregano and 1/2 tsp crushed sumac berries. Pour over 2 tbsp garlic-infused and 2 tbsp extra virgin olive oil and 3 tbsp lemon juice. Season to taste with a little salt and a few grinds of black pepper. Leave it to marinade for about 40-45 mins (if possible). Tip: Prepare this the day before; the longer you allow for marinating, the better the ‘crumbled feta’ (aka tofu!) will taste.
  • In the meantime, cook the pearl barley according to the packet instructions. Drain. Rinse with tepid water (if necessary). Allow to cool. NB: Ours took about 30-35 mins to cook. We rinsed ours as it was a bit ‘starchy’ post-cooking.
  • Meanwhile, prepare the salad veggies. Wash and remove the mint and parsley leaves from its stem; coarsely chop them. Wash, trim the ends and roughly dice the cucumber. Wash, trim the ends and chop the spring onion into slices. Remove the stem, wash and then dice the tomatoes. Wash, trim the tops and finely slice the radishes Tip: a cheese grater works great for this!

 

 

Prepare The Croutons (The Fattoush!)

NB: Use 1/2 to 1 pitta bread/person. We recommend heating the bread in ‘larger pieces’; smaller pieces burn faster and you’ll have  an unnecessary amount to turn over!

  1. Heat the grill to a medium-high setting.

2. Place 1 tbsp of extra virgin olive oil, 1 tsp of crushed sumac berries and a pinch of salt into a small dish. Mix with a fork to thoroughly combine.

3. Slice the pitta bread into halves. Lightly coat both sides with the oil mixture using a pastry brush or your fingers. Place under the hot grill for 2 mins, turn and heat for a further 2-3 mins or until lightly toasted. Remove.

4. Separate the pitta bread. Coat the inside of the bread with the remaining oil mixture. Place back under the grill for a further 1-2 mins or until lightly browned and slightly crispy. Remove. Allow to cool slightly.

5. Break into smaller pieces (if desired).

 

Assemble The Salad!

Note: (Step 1): Oops! We got one step ahead of ourselves and put it into this bowl instead of our tupperware for future lunches!

  1. Once cool, place the pearl barley into a large bowl or (resealable plastic container) with the mint and parsley. Stir with a fork to combine and ‘fluff’ the grains.

2. Add the cucumber, spring onion, tomatoes, radish, 2 tbsp garlic-infused  and 2- 2½ tbsp extra virgin olive oil, 3-4 tbsp lemon juice and ½-1 tsp crushed sumac berries. Season it to taste with a little salt and a few grinds of black pepper.

3. Stir with a fork to thoroughly combine. Taste and season as necessary.

4. Gently chop the tofu into rough pieces (as small or as large as desired) to form your ‘crumbled feta’.

5. If you are not serving this straight away, remove the tofu with a slotted spoon and transfer it into a separate resealable container with a little of its marinating liquid (if preferred).

 

Place the salad onto a serving place. Top with the ‘crumbled feta’ and croutons.

This shows one serving. We also added some crushed pistachios and sliced black olives! 🙂

Enjoy!

 

Refrigerate any leftovers in a resealable container; the salad is best consumed within 3 days. NB: The tofu is best consumed within 4-5 days. 

Recipe updated: 23/02/16

Slow Cooker Thai green Curry w/Baked Tofu

Healthy Recipes

Serves: 4-6
Prep: 15-75 mins (*Depending upon if you bake your Tofu)
Cooking Time: 4-8hrs (*Depending upon S.C. setting)

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

Hi everyone! It’s been a while but we hope that you’ve all had a great summer! It always seems to go by in a blink of an eye… and you forget just how quickly it has gone until it suddenly starts getting dark before eight o’clock and you start layering your bed with thicker blankets! 😦 

Whether we like it or not…the season is changing! I for one will be glad to see the back of all of this uncomfortable and humid weather we’ve had and of course wasps! Arguably autumn has now arrived and what better way to kick off this rainy UK week than with a tasty Thai Green Curry. Here’s a delicious, slow cooker curry recipe straight from our kitchen to yours! 

For those of you that might remember, we made a healthy Thai red curry last year along with some Thai Yellow Laska soup! We took on our substitution idea and used a healthful DF milk instead of over doing it on tinned coconut milk; in similar fashion to when we made our Rice and Peas!  The result: a healthy and varied curry still packed full of flavour and great textures! #reducesaturatedfat #actiononsalt 

It was our first time making a Thai Green Curry paste; we used a section of green chillies, including one green long dutch chilli and a green serenade chilli (both have a medium heat). Our curry paste was quite mild, particularly because we only used two (de-seeded) chillies. For a more intense flavour, use more chillies, garlic, lemon grass etc. (this will also allow your curry paste go further = more curries at your disposable!); we had to add eight tablespoons of our mixture to achieve the flavour that we were looking for.  

If you are currently in a position to make your own paste, use a store bought variety but be ware of the salt and fat contents; our home made variety is pretty tasty and definitely worth experimenting with!

Happy hump day and happy cooking everyone! 🙂

 

….They’re a little frosty (our chillies came straight out of the freezer)!

 

 

Ingredients:
Use a combination of green chillies that you love (and can tolerate)!

Use a combination of green chillies that you love (and can tolerate)!

 

 

Directions:

Make the Thai Green Curry paste. Wash the coriander, lemon grass, lime, ginger root and chillies. Peel and roughly chop the shallot and garlic. Tear the bunch of coriander into half and place it into a food processor. Add the shallot and garlic.

 

 

Trim the ends off the lemon grass, slice it vertically, gently press it with a knife and then finely chop. Peel and grate the ginger. Grate all of the lime zest and then juice it.

 

 

Place the lemon grass, ginger, lime zest and juice, soy sauce, agave, coriander seeds, black pepper and kaffir leaves into the food processor. Blend until purred.

We roughly chopped the shallots and garlic…but feel free to thrown everything in whole ( if you have a powerful processor)!

 

 

Wash and roughly chop the corn. Wash the courgette, trim off the ends, slice if vertically and then roughly chop it into halves. Wash the spring onion, trim off the ends and then roughly chop.

 

 

Place the corn, courgette and onion in a slow cooker.

 

 

Add the reduced fat coconut milk, coconut milk, prepared vegetable stock and 8 tbsp of the Thai green curry paste. Cover with a lid. Cook on low, medium or high heat setting for 7, 5 or 4 hours respectively. NB: if using store bought curry paste, adjust accordingly. Stir together.

 

 

Drain and press the tofu between two heavy plates for 30 mins. Preheat your oven to 200°C/400°F. Line a baking tray with parchment paper. Drain and chop into 1 inch pieces or 1.5 cm cubes. Place into a bowl. Add the ground ginger, soy sauce and peanut oil. Gently toss to coat. Leave to marinade for 10 mins.

 

 

Place onto the baking ray and bake for 16 mins, turn and return to the oven for a further 16-18 mins or until slightly crispy. Remove. Add to the slow cooker once cooked or refrigerate and add later on.

 

 

Defrost the beans. Place the corn starch into a dish with equal parts water and stir into a paste.

 

 

Add the tofu, green beans and corn starch mixture 30 mins before the ends of cooking. Stir through. Cover with a lid.

 

 

 Cook your rice or rice noodles according to the packet instructions.

 

 

Remove the coriander and basil leaves from it stem and roughly chop them. Heat a dry frying pan over a med-high heat and dry fry the peanuts until lightly toasted. Remove and roughly chop them on a chopping board.

 

 

Stir through the coriander and basil leaves before serving (save some for a garnish, if preferred).

 

 

Place rice or rice noodles into a large serving bowl. Ladle over the curry. Top with toasted nuts and garnish with any reserved herbs (if preferred).

 

Enjoy!

 

Refrigerate any leftovers in a resealable container; best consumed within 1-2 days. Save any remaining paste in a clean, air tight jar and refrigerate for up to 2 weeks.

 

 

If preferred…

  • If you prefer your tofu with a softer texture or do not have the time to bake it, just drain, press, chop and then add it to the slow cooker to cook with the rest of the curry. 
  • Keep the vegetables authentic and/or seasonal/frugal. Try using some aubergine, water chestnuts, chopped spinach or sugar snap peas.
  • If your budget allows it, substitute the ginger root for galangal root and add some tamarind paste into the curry paste for another depth of flavour.
  • Can’t source kaffir leaves?  Just use some more lime or lemon grass instead! Kaffir leaves come from the lime plant; they’re very aromatic (a citrus scent of course!) and it won’t be devastating to your meal if you have to substitute them for the above ingredients.
  • Don’t add the lime juice to the curry paste. Stir it in before serving to prevent your DF milk from curdling during cooking. 
  • Don’t fancy rice?! Try adding some baby new potatoes to the curry instead!
  • Depending on your diet, try substituting tofu for: marinated tempeh or seitan, cannellini beans, chicken breast, white fish or a boiled egg!

 

Oriental Salad Bowl

Exercise, Healthy Recipes

Serves: 1
Prep & Cooking Time: 40-60 minutes

Notes:This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, protein, fibre, calcium, magnesium, manganese, potassium, phosphorus and is low in sugar and sat-fats!

This time of year can bring a constant change of weather, mood and life… so let’s help ourselves by keeping our meals reliable, simple and packed full of fresh flavours and healthy ingredients! This vegan salad is delicious, versatile and can be enjoyed at either lunch or dinner. Use any of your favourite cooked and/or raw vegetables. 🙂

 

Ingredients:

 

Directions:

1. Prepare your baked tofu (*use a firm variety); check out this recipe as a guide!. Bake in the oven for 20-30 minutes. Alternatively, drain and press the tofu and gently stir-fry it for  6-7 minutes instead!

2. Wash the kale, broccoli, mushrooms and tomatoes. Lightly pat the mushrooms dry with some kitchen paper.

3. Prepare the dressing. Place the soya sauce, mirin, rice vinegar and agave syrup into a measuring jug. Add some dried chilli flakes to taste. Mix to combine.

4. Cook the rice according to the the packet instructions. Drain.

5. Meanwhile, place a small saucepan of cold water over a medium heat. Bring to the boil. Add the broad beans. Reduce to a simmer. Cook for approx. 5 minutes or until tender. Drain.

6. Place a steamer pot with some cold water over a medium-low heat. Add the kale and broccoli. Bring to the boil. reduce the heat. Steam for 4-5 minutes or until the vegetables are tender. Drain.

7. In the meantime, heat a small frying pan over a medium-low heat. Spray with some low-fat cooking oil. Add the mushrooms. Lightly fry for approximately 3 minutes or until tender.

8. Meanwhile, drain the cabbage.

9. Assemble your salad. Place the rice, tofu, kale, broccoli, mushrooms, tomatoes, beans, pumpkin seeds and cabbage into a large serving bowl. Gently pour the dressing over the salad. Sprinkle the sesame seeds over the rice.

10. Serve.

 

 

 Enjoy!

 

 

If preferred…

  • Use wholemeal rice, pearl barley, quinoa, millet, or a baked sweet potato instead of the brown long-grain rice!
  • Instead of firm tofu, use another variety of beans, tempeh, or seasoned brown lentils instead.
  • Create your own bespoke dressing; go zesty, tangy, fruity or spicy!

Tofu, Pea & Oyster Mushroom Stir-Fry

Healthy Recipes

Serves: 4
Prep & Cooking time: 65-75 minutes

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

This stir-fry recipe can be summed up into three words: spicy, fresh and delicious! It’s a simple recipe with a spicy sauce; it uses the Eat2Health’s ‘baked tofu’ as seen in previous recipes! If you prefer things a little less heated, use half the amount of raw chilli and chilli flakes. 🙂

 

If your short on time, prepare the tofu the day/night before!

 

 

 

Ingredients:

 

 

Nutritional Info:

NB: To reduce the fat content further, omit the rapeseed oil and use more low-fat cooking oil instead and slightly reduce the quantity of tofu used.

 

 

Directions:

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, heat the oven to 200°C/400°F. Line a baking tray with a silicone mat or parchment paper. Spray it with a little low-fat cooking oil (if desired).

We used approx. four ‘sprays’ and then spread it across the mat with a silicone spatula.

 

 

Meanwhile, wash, remove the stem, de-seed and dice the chilli. Wash, peel and chop the ginger. Peel and dice the garlic.

 

 

Wash the peas. Wash and dry the mushrooms. De-shell the nuts (if applicable). Wash, trim the ends and slice the onion.

 

 

 Drain and chop the tofu into small pieces (cubes). Place them onto the baking tray. Lightly spray with some low-fat cooking oil.

We used approx. three more ‘sprays’.

 

 

Place the baking tray into the oven. Bake for approx. 20 minutes or until lightly golden. Remove.

 

 

Meanwhile, place a small saucepan over a medium-low heat. Add the onion, water, sugar, starch and chilli flakes. Whisk together until the flour and sugar have dissolved. Pour in the vinegar. Season it to taste with some salt. Mix together.

NB: We have advised you to use slightly less water than we have here.

 

 

Keep whisking until the sauce begins to thicken. Remove from the heat.

It will develop a glossy appearance from the starch.

 

 

 In the meantime, cook the noodles according to the packet instructions. Drain.

Ours took 3 minutes to cook!

 

 

Meanwhile, heat the oil in a non-stick wok over a medium heat.

 

 

Add the chilli, ginger and garlic. Gently fry for 1-2 minutes, or until softened.

 

 

Add the peas. Gently fry for 1 minute.

 

 

Add the mushrooms. Gently fry for a further 1-2 minutes.

 

 

Add the baked tofu. Gently mix together.

 

 

Pour in the sauce. Mix together. Stir the mixture until the sauce comes to a gentle boil.

 

 

Remove from the heat. Add and stir through the nuts.

You might see the odd noodle in our wok; we changed our minds at the last moment! We were going to mix the noodles into the mixture, but felt there was already enough going on in the wok!

 

 

Serve warm. Transfer the noodles into a large serving bowl. Top with the stir-fry mixture.

We garnished ours with a sprinkling of sesame seeds. 🙂  How does everyone rate their ‘chop stick’ skills?!

 

Enjoy!

 

 

Refrigerate any leftovers in a resealable container; reheat and consume within 3 days.

Tofu & Veggie Ravioli + 5 Minute Marinara Sauce [Vegan & Gluten Free]

Healthy Recipes

Serves: 6-8
Yields: about 24 ravioli
Prep: 60-90 mins
Cooking Time: 3-5 mins
Type: Main Meal
Tools: Mixing bowl, silicone spatula, kitchen film, frying pan, food processor, bowl, rolling pin, large plate, large pot(s)

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamins C & K, carbohydrates, protein, fibre, calcium, iron, magnesium, manganese,potassium, has no added sugars and per serving  is low in salt* and saturated fats*! 

Who loves pasta dishes?! We do! Apart from preparing pasta sauces, we’ve never attempted making our own pasta. It truly is a labour of love- one that needs to be respected; we’re sure we have broken the hearts of many Italian grandmothers’… as they look at our finished product in despair! Sorry! Maybe we should consult with L at Bubblesandbooyah  or Kiana at The Italian Vegan way of Life on this matter?!

Our ravioli does not look authentic, that’s for sure…more anaemic! This is because typical ravioli recipes use several eggs, which gives it its standard yellow/beige appearance; not ideal for us following plant-based diets! If this is a big issue for you, try using fresh herbs, spices (make sure it complements your filling) or perhaps some cooled, green vegetable water (from the drained spinach) instead of the plain water the recipe instructs to help colour your pasta.

For anyone that has attempted GF baking or has prepared GF pastry or dough…it’s not very straight forward! To say that it’s daunting might be a bit of an understatement! However, this feeling passes- it’s quite liberating preparing a whole meal from scratch (apart from growing your own foods of course!). We’re not going to lie though; this recipe can be quite time consuming, especially if you do not own any pasta gadgets, are new to the ‘pasta making world’ or using GF dough for that matter.

If you have the patience and the desire to make GF ravioli, then you’re in good hands! Ours was really tasty (we can’t stress that enough!) and the finished product was ‘respectable’…well, it definitely looked ‘homemade’, perhaps by people that doesn’t really know what they’re doing?! …Well, that might be partially true! 😛

We admit there is a science to it, one that we are still working on! If you are have stronger, GF pasta making skills than we do, or any advice or tips it would be greatly appreciated! We have also included another marinara sauce recipe. This one is slightly different from our other recipe that we supplied you with last week; it’s ultra-quick and thrifty! If you do decide to use a store bought brand instead, as always, be mindful of the salt, sugar and fat contents!

Happy cooking everyone! 🙂

 

Need an easy-print recipe? Print here. 🙂

 

Ingredients

NB: If you have a ‘tried and true’ GF or standard dough recipe, feel free to use that instead!

 

 

Nutritional Info (Prepared Ravioli Only)

NB: To reduce the fat content further, omit the olives and the tahini from the filling.

*Low in salt and saturated fats based on eight servings.

 

 

Directions

Prepare the dough. Place 300g rice flour, 60g corn flour, 80g potato starch, 8g xanthan gum, 1g basil, 2g thyme and 2g salt into a large mixing bowl.

 

 

Mix until combined. Make a ‘well’ in the centre of the mixture.

 

 

Add 1 tbsp oil and 300ml cold water.

NB: Make sure you use cold water! Hot water will make the corn flour, potato starch and xanthan gum turn into a horrible mess.

 

 

Use a spatula; stir and combine the mixture until the dough is smooth and tacky.

 

 

Place the dough onto the middle of a piece of kitchen film.

 

 

Wrap and completely seal. Place it into the fridge for a minimum of 20 mins.

 

In the meantime, prepare the filling.

 

Place the spinach into a microwavable bowl; defrost in the microwave. Drain. Place the bread into a toaster. Gently heat until lightly brown and crispy. Place it into a food processor. Peel and dice the shallot and garlic. Wash, dry and finely dice the mushrooms. Wash, remove the stem and core and then finely chop the bell pepper. Wash, peel and finely grate the carrot. Drain, rinse and dice the olives. Wash and chop the basil leaves; discard most of the stems. Place the bread in the food processor. Process it until breadcrumbs are achieved; remove and transfer into a small bowl.

The amount of bell pepper we have advised is approx. half a pepper…so this is why we have suggested to use the other half in the marinara sauce.

 

Heat a non-stick frying pan over a medium-low heat. Spray it with some low-fat cooking oil. Add the shallot and garlic. Gently fry for 1-2 mins or until softened.

NB: We used four ‘sprays’.

 

 

Add the mushrooms, bell pepper and carrot. Gently fry for 3-5 mins, or until softened and most of the water has been removed. Remove from the heat.

NB: We used two more ‘sprays’.

 

 

Meanwhile, drain the tofu. Place it into in the food processor. Pulse until creamy.

 

 

Transfer it into a large mixing bowl.

 

 

Transfer the vegetable mixture into a separate bowl. Allow it to cool slightly.

 

 

Place the spinach and olives into the frying pan. Gently fry for 1-2 mins; allow the spinach to steam-dry slightly. Gently separate/shred some of the fibres with a fork. Remove from the heat.

 

 

Add the vegetable and separate spinach mixture, along with the basil, breadcrumbs, oregano, thyme and tahini into the large mixing bowl. Mix and thoroughly combine.

 

Add the flour. Mix to combine.

 

 

Let’s Assemble The Ravioli!

Disclaimer: We will be commentating on the best ‘working scenario’ (based on our previous failures and current mistakes); occasionally the pictures may not seem in sync or an accurate representation of each step. So please bare with us- we’ll get there in the end!

Tip: If you have a ravioli mould/tray or cutters- dig them our of your cupboards and use them! Otherwise let’s prepare these ravioli’s using this ‘freestyle’ method.

 

Prepare a clean and lightly floured work surface. Tip: have a large plate, a little dish of water and some spare flour nearby.

We were  ambitious and thought we could make the ravioli in 2 stages instead of four! Two words- fat chance!

 

Divide the dough into four pieces/balls. Place one piece onto the work surface and re-wrap the remaining dough. NB: This dough tends to dry out quickly, so always re-wrap it! Knead the dough into the flour until it is slightly ‘less’ tacky. Roll the dough into a long and narrow-ish strip (approx. 12″x4″).

We measured the dough and these were the approx. dimensions. Please feel free to experiment! NB: We feel that this is about as thin as this dough would allow without it falling apart!

 

 

Test and try to lift the dough slightly. Tip: you need to make sure it’s not sticking to the work surface (if it is, add a little more flour) and that it’s not going to completely fall apart when moved.

We tested our dough by re-rolling it onto the rolling pin. NB: The dough on this rolling pin represents half the quantity of dough. It wasn’t long after this picture that we divided the dough into four working pieces.

 

 

Roughly mark the dough into six equal squares.

 

 

Spoon and place the filling onto the centre of one side of the dough.

NB: This represents the maximum amount of filling you can use.

 

Cut the dough down the middle. Separate the dough into two strips. Tip: a quicker method would be to fold the half without the filling over the other half of the dough. Press, mould, shape and then cut out the individual ravioli’s. 

 

Gently re-roll the strip (without the filling), creating a slightly larger and thinner half. Tip: we have suggested this because GF dough is less forgiving/stretchy than normal wheat-dough (because of its wonderful powers it obtains from gluten) and you have to make sure it’s going to cover all of the ravioli! However, if you are using half of the amount of filling, you may be able to skip this step entirely.

 

 

If you’re brave enough, place and align the re-rolled strip over the top of the other strip (with the filling). Gently press down in-between each piece; helping to shape the ravioli. Gently cup and continue to shape each piece with your hands; allowing the dough to wrap around the filling. Cut and separate the six pieces. Pinch the edges of each ravioli together and then fold the edges up and over itself; crimp and press to seal the ravioli. NB: You might have to complete this step with the help of a wet fork.

If your a little clumsy with GF dough or with the ravioli-making process (like myself)….you can do what I did (explained below!)

 

 

After you have re-rolled the strip, cut it into six separate pieces. Cut the other strip (with the filling) into six separate pieces. Individually place each piece re-rolled piece of dough over a piece of the prepared dough (as shown).

i.e. prepared dough with filling.

 

Cup and shape the ravioli dough around the filling with your hands. Pinch the edges of the ravioli together and then fold the edges up and over itself; crimp and press to seal the ravioli (as we have previously mentioned, a wet fork is great for this step!).

We’re  sorry about the lack of pictures at this stage! Our hands were covered in flour and filling- neither of which you want smeared on your camera!

 

 

Place all of the prepared ravioli’s onto a clean plate. Cover and seal with a piece of kitchen film. Repeat these steps with the remaining three pieces/sections of dough and filling until all of it has been used.

To stop them drying out!

 

Now might be a good time to place two large pots over a medium heat and bring to the boil; it can take some time to heat the water. However, if you are slower at this process, just wait until you’re finished- there’s no need to add more potential stress into the equation!

You can use one large pot….if you have it…and/or if your brave enough to man-handle over ten ravioli’s cooking at once!

 

All twenty-four ravioli’s ready to go!

 

 

If you haven’t already, place two large saucepans over a medium heat and bring to the boil. Meanwhile, prepare our ‘5 minute thrifty marinara sauce’ (if applicable)! Just open the tinned tomatoes and then place all of the sauce ingredients into a blender. Blend until smooth. Pour into a small pot. Place the pot over a medium-low heat. Gently heat the sauce to low-grade simmer and then reduce the heat. Cover with a lid; keep it over a low heat setting until served.

We  saved some for later in the week and some for now… 🙂

 

Cooking The Ravioli!

Once the water begins to boil, place about 4-5 pieces into each pot using a large, slotted spoon; reduce to a medium heat. Loosely cover with a lid. Once the ravioli’s start to rise to the top and/or the water comes to more of a rapid boil- remove the lid. Cook the ravioli’s for 3-5 mins or until tender.

NB: Ours took approx. 4 minutes to cook.

 

 

Remove them with the slotted spoon. Place them into a large colander (not onto a plate like we have in this picture!). Cover with some kitchen foil and allow them to drain.

NB: They don’t get a chance to drain properly on a plate…which means extra water added to your sauce! :/

 

 

Repeat these steps until all of the ravioli has been cooked.

All in all the cooking process was a success! There were a few that lost a corner on the way out of the pot but that’s trivial! Previously, we’ve had ravioli’s that have disintegrated whilst cooking because we allowed the water to boil too rapidly…lol (it wasn’t really that funny at the time)!  Cooking 101: DO NOT allow you ravioli’s to ride tidal waves in your saucepan!

 

 

Serve warm. Spoon the ravioli into a large bowl or pasta dish. Ladle over the sauce. Season it with some black pepper to taste. Garnish with fresh basil and/or chopped tomatoes (if desired).

NB: This picture represents 2 servings (*Based on the ravioli serving 8).

It might be advised to wear a red t-shirt; it depends on how ravenous you are! J/K! We are all ‘mindful’ eaters. 😀

Enjoy!

 

Refrigerate any leftovers in a resealable container; reheat and consume within 3-5 days. Alternatively, freeze in an air-tight/resealable container; defrost, reheat and consume within 3 months.

NB: Do not store uncooked ravioli in the fridge overnight. We attempted this once (trying to save time with food prep for the next night), but the next day they were all a bit soggy…and cooking them didn’t improve matters! We’re not one-hundred percent sure as to why this occurred…and unless you do, we wouldn’t recommend it!

 

If preferred…

  • The world is your oyster! Make the filling your own! Just make sure to decrease/remove the water content of any vegetables used (by lightly frying/steam-frying) before preparing your ravioli.
  • If gluten is not of concern, try using wholemeal or grade ’00’ flour instead, along with salt, oil and water (and maybe some eggs if you’re not vegan!); adjust the quantities accordingly and omit the xanthan gum.
  • Use our marinara recipe, your own pasta sauce, or drizzle a little olive oil over the pasta (and garnish with herbs) just before serving!

 

 

 If anyone prepares this recipe- send us some pictures! We’d love to see how you got on and of course, your thoughts!

Sweet And Sour Battered Tofu With Rice

Healthy Recipes

Serves: 4
Prep & Cooking Time: 60-70 mins
Type: Main meal
Tools: Heavy plates, chopping board, sharp knife, small bowls, baking tray, silicone mat or parchment paper, non-stick pot w/lid, frying spatula, steamer pot, food processor or blender, whisk

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

A plant-based lifestyle does not all have to be about celery, steamed tofu and rice… er, but when has that ever really been the case?! This recipe is a prime example of how delicious and exciting vegan meals can be. It’s also a great alternative for those that love Chinese foods but are trying to adhere to a healthier lifestyle…and it’s coeliac friendly. 🙂

Apart from stir-fry’s, we don’t normally eat Chinese foods; a lot of authentic dishes can be high in salt, fats and/or sugar! However, I was thinking about this the other week when I initially made my battered tofu; the tofu looked a little like ‘battered chicken pieces’… and that got my creative juices going!

…I suppose my love of pineapple may have biased my choices slightly! 🙂

Happy cooking everyone! 😀

NB: We used some frozen bell peppers to help bulk out the quantity and some fresh pepper to help keep the meal visually appealing!

 

Ingredients

Battered tofu:
396g Firm tofu (*Serves 4)
See our previous recipe for instructions and a full ingredients list.

NB: Our pineapple tin contained approximately 130g of juice.

If gluten is of concern, double check your vinegar before you purchase it, e.g. in case it contains ‘extra’ ingredients, such as barley malt.

 

 

Nutritional Info (Sauce Only)

NB: 4 grams is approx. one teaspoon!

Store bought varieties can easily contain two to three times the amount of added sugars/serving, whilst ‘take-away’ versions (dependant on the serving size) can contain up to six to eight times as much.

 

 

Directions

Prepare the tofu. Open and drain the tofu. Place it between two heavy and/or weighted plates (or chopping boards) for about 20-30 mins to remove any excess water. In the meantime, prepare the batters. See our other recipe for instructions.

 

Meanwhile, heat the oven to 200°C/400°F. Line a baking tray with a silicone mat or parchment paper. Spray it with a little low-fat cooking oil (if desired).

 

 

In the meantime, prepare the vegetables for the sauce. Place the frozen bell peppers into a microwavable bowl; defrost in the microwave. Drain. Wash, peel and dice the garlic. Wash, remove the stem and chop the chilli. Wash, trim the ends and slice most of the onion; set the rest aside (to use as a garnish later). Remove the stem de-seed and chop the red bell pepper into cubes. Open the pineapple; separate the fruit from its juice into two separate containers.

 

 

Drain, chop and slice the tofu into small pieces (about ½cm thick rectangles). Place them onto the baking tray.

 

 

Batter the tofu; refer to our other recipe. Once all of the tofu has been coated in batter, place the baking tray into the oven. Bake for about 20-30mins or until lightly golden. Turn once during cooking. Remove.

NB: This tofu has not been baked.

Baked. 🙂

 

 

Meanwhile, prepare the sauce. Heat a non-stick saucepan over a medium-low heat. Spray it with some low-fat cooking oil.

 

 

Add the garlic, chilli and onion. Gently fry for 1-2 minutes or until softened.

 

 

Transfer into a small dish. Allow to cool slightly.

 

 

In the meantime, cook the rice according to the packet instructions. Remove from the heat. Steam any side vegetables in a steamer pot. Drain.

NB: Frozen green beans and broccoli normally cooks faster than cauliflower!

 

 

Add the bell peppers to the saucepan. Gently fry for 2-3 mins.

 

 

Transfer into a small dish. Allow to cool slightly.

 

 

Place the garlic, chilli and onion into a food processor. Add the pineapple juice, water, sugar and vinegar. Season it with some salt and black pepper to taste.

 

 

Pulse until combined and the chilli and onion have ‘broken down’ slightly.

 

 

Transfer the mixture into the non-stick saucepan. Add extra dried chilli flakes (if desired). Add the potato starch and bell peppers. Whisk together.

 

 

Chop all or half of the pineapple slices into cubes.

NB: Save some for serving or chop all of it and add it into the sauce.

 

 

Add the chopped pineapple. Stir to combine.

 

 

Place the saucepan over a medium-low heat. Whisk until the sauce has thickened; approx 1-2 mins. Add a little water if a thinner consistency is desired.Remove from the heat. Cover with a lid to keep warm.

 

 

Meanwhile, shred or chop the remaining onion (if applicable) .

 

 

Serve warm. Spoon the rice onto a large serving plate (or into a small bowl); garnish with the onion. Transfer the tofu next to the rice and ladle over the sauce. Serve with the accompanying vegetables and a piece of the remaining pineapple (if applicable). Season it with some black pepper to taste (if desired).

NB: This shows one portion of tofu, rice and sauce. Add a dash of low-sodium soya sauce to the rice (if desired).

Leftovers!

 

Enjoy!

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

NB: This container shows all of the sauce. I made my sauce in advance and reheated what we needed later on.

NB:

  • When reheating the sauce, do so in a non-stick saucepan over a medium-low heat. The sauce can be a bit gelatinous after being refrigerated; add a little water to loosen the sauce (if desired).
  • The tofu can be gently reheated in the microwave; approx. 1-2 minutes on a high heat setting.
  • Store the tofu and sauce in two separate resealable containers.

 

 

If preferred…

  • Use standard baked tofu or temph, or some cooked white beans instead of my battered tofu.
  • Serve with rice, millet or quinoa.
  • Use dried chillies instead of fresh; feel free to use more or less than instructed!

Slow Cooker Pad Thai Soup W/Tofu (V,GF)

Healthy Recipes

Serves: 6
Prep duration: 60 minutes
Cooking Time: 7-8 hours

Notes: This recipe contains: Vitamin A, B-vitamins, Vitamin C, K & E, protein, fibre, calcium, iron, phosphorus, potassium, magnesium, has minimal added sugars and is relatively low in salt* and saturated fats*! (*NB:orange traffic light ratings). 

I think the main thing that enticed us to prepare this recipe (well, me especially) was the peanut butter. Authentic pad Thai soups and/or noodle dishes normally have vegetables, noodles, poultry, shellfish and/or eggs with some nuts….but when your vegan, what are you left with?! Lovely noodles, vegetables and peanuts… so we took the peanut aspect and ran with it!

We’re both peanut butter lovers, me probably more so, but only because I grew up in North America…but my palate and awareness has evolved a millionfold since childhood; no more   hydrogenated oils or glucose-fructose, corn syrups! I’ve said it before and I’ll say it again, peanut butter is a love affair most people have for life…so we all just have to be smart about it. Nut butters (in their natural form) can be quite nutritious…but also high in calories and fat (some more than others)- so please consume them within moderation as part of a healthy diet!

As for the recipe, it’s quite versatile and can be made on the ‘cheap’! For this reason we have excluded tamarind paste (a typical ingredient found in this type of recipe); this item isn’t necessarily expensive (especially when bought in its ‘pulp’ form) but for those that do not attempt a lot of ethnic cooking, it may be a waste of money… it does provide a lovely depth of flavour though, if you do decide to treat yourself! Check out our butternut squash curry; we show you how to prepare tamarind pulp (but this is also a great recipe)!

We have also omitted the use of fish sauce and chicken stock for obvious reasons…and soya sauce; just trying to keep the salt content down! Some recipes request using fried noodles- but we thought we’d give that a miss! Using chilli, lime, ginger and the peanut butter provided a lovely vegan/Thai alternative. Feel free to add more veggies- this soup only offers approx. 1.5 servings (fruit/vegetables)/serving, towards your 5-A-Day; considerably less than our other recipes!

We hope you enjoy it!

 

The tofu is off  being ‘pressed’… and we decided not to use the mirin.

 

Ingredients:

 

Directions:
Step One

Open and drain the tofu. Place it between two heavy chopping boards for approximately 15-20 minutes to remove any excess water.

 

 

Heat the oven to 200°C/400°F. Line a baking tray with a silicone mat or parchment paper.

We sprayed the mat with a little low-fat cooking oil.

 

 

In the meantime, wash, peel and grate the ginger. Wash, trim the ends and finely slice the spring onion. Peel and dice the shallot and garlic.

 

 

Wash, peel, trim the ends and chop the carrot into matchstick pieces. Wash and zest the lime.

 

 

 Drain and chop the tofu into cubes. Place them on the baking tray. Spray them with a little low-fat cooking oil. Place it into the oven. Bake for 20-25 minutes or until golden. Remove.

Through the magic of time….we give you baked tofu! 🙂

 

 

In the meantime, wash, dry and slices the mushrooms…

 

 

…. and juice the lime.

 

 

Heat a non-stick frying pan over a medium-low heat. Spray it with some low-fat cooking oil.

 

 

Add the ginger, spring onion, garlic and shallot. Gently fry for 1-2 minutes or until softened.

 

 

Remove from the heat.

 

 

Transfer the tofu into the slow cooker.

 

 

Add the ginger, spring onion, garlic and shallot and mushrooms…

Opps! We forgot to add the mushrooms… until about 10 minutes after it started cooking! Add them now!

 

 

…the carrot, lime zest and juice, sugar, chilli flakes and peanut butter…

We added our mange tout at this stage…but do not recommend it. Add it right before serving to help keep its vibrant colour!

 

 

…followed by the stock and boiling water. Stir together.

 

 

Cover with the lid. Cook on low heat setting for 7-8 hours.

 

 

This soup is great to make overnight or first thing in the morning (for those that have time)!

Whether you decide to make this soup overnight or before you go off to work, there will be minimal work required to get this dish on your table.

 

Step Two

Cook some pasta according to the packet instructions (this is only going to take 10-14 minutes!). Drain.

In the meantime, place the soup into a large, non-stick saucepan (if applicable) and gently reheat over a medium-low heat; add the mange tout. Taste and season it as desired; we added a little more lime juice. Add the cooked pasta to the soup just before serving; stir together and serve.

Meanwhile, wash and chop some fresh coriander and chop some peanuts (if desired).

 NB: We snapped our spaghetti into halves before cooking. Once you turn the slow cooker off, your food can remain a good temperature for at least 30 minutes afterwards; just don’t remove the lid.

 

Ladle into a large serving bowl. Garnish with fresh coriander and chopped peanuts (if desired) and serve.

See, don’t make the same mistake we made with the mange tout- it looks so washed out! NB: This picture shows one serving (based on six servings). One serving provides approximately: 208kcal, 11g Protein, 9g Fat, 1.6g S/fat, 3.8g Fibre, 0.5g Salt, 383mg Calcium, 2.2mg Iron & 16mg of Vitamin C! To help reduce the fat content, use half as much tofu..and maybe a little less peanut butter!

 

Enjoy!

 

 Refrigerate any leftovers in a resealable container; reheat and consume within 3-4 days.

 

If preferred…

  • Our bag of mange tout was only £1, but please feel free to use bean sprouts, shredded kale, or some frozen/defrosted spinach, green beans, bell peppers, green peas, or sweetcorn instead…or in addition (let it provide 3 of your 5-A-Day)!
  • Swap the shallot for white onion.
  • If you’re short on time, you can try adding the tofu to the slow cooker ‘unbaked’…but we’re not too sure of what the end product will be like; we’ve never tried it. If anyone has, please feel free to fill in the blanks!
  • If being GF isn’t a concern, try using wholemeal pasta; alternatively use soba noodles or some rice noodles or vermicelli instead.

Battered Tofu & Vegetable Stir-Fry

Healthy Recipes

Serves: 4
Prep & Cooking Time: 60-70 mins
Type: Main meal
Tools: Heavy plates, chopping board, sharp knife, small bowls, baking tray, silicone mat or parchment paper, large measuring jug, whisk, non-stick pot w/lid

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C & E, carbohydrates, protein, fibre, calcium, copper, iron, potassium, manganese, magnesium, and is low in added sugar and saturated fats.

Stir-fries can be a great way of eating a quick and low-fat meal (packed full of lovely vegetables of course); just be mindful of how much salt, sugar and oil you use.

This is a great stir-fry recipe…. and if you love tofu- read on!

There are various ways to prepare tofu, but baking it is one of the healthier methods; it’s great for those that do not like ‘soft and squishy tofu’. If you drain and then stir-fry your tofu, this is often the end result….but if you have the time, this battered tofu recipe adds a little something extra and tastes great; it’s fantastic at absorbing all the delicious flavours in your meal, just place it into the sauce towards the end of cooking!

A few other good things to note include

  • The batter we have prepared is fairly basic and bland. Please feel free to change it as you see fit. Also, you can make the tofu in advance; just refrigerate it in a resealable container for 3-5 days and reheat it before use.
  • The vegetable list is just a guide and the sauce can be adapted to suit your personal taste; if you plan on using frozen vegetables, defrost them first.
  • Our vegetable list provides you with about 2.5 servings of vegetables/serving towards your 5-A-Day!

Happy cooking everyone! 🙂

 

Batter ingredients…

 

Ingredients

 

Directions

Open and drain the tofu. Place it between two heavy or weighted plattes (or chopping boards) for about 20-30 mins to remove any excess water.

 

In the meantime, prepare the batters. Place the flour, cornmeal, onion and garlic powder and sweet paprika into a bowl. Season it with some salt and black pepper to taste. Stir together to form the dry batter.

 

 

In a separate bowl, add the potato starch and milk. Stir until dissolved.

Wet batter.

 

 

Meanwhile, prepare the stir-fry sauce.

Sauce ingredients…

 

 

Peel and mince the garlic. Wash, peel and grate the ginger. Wash, remove the stem and finely chop the chilli (remove & discard the seeds first if you can’t stand the heat!). Peel and dice the shallot.

 

 

Place the corn flour and water into a large measuring jug. Stir to dissolve.

 

 

Add the soya sauce, lime juice, rice vinegar and sugar. Stir to combine and dissolve the sugar.

 

 

Add the garlic, ginger, chilli and shallot. Stir to combine.

 

 

Meanwhile, place the broccoli into a microwavable dish; defrost in the microwave. Drain.

 

 

Wash, trim the ends and finely slice the spring onion; set a little aside for a garnish (if desired). Wash, remove the stem, de-seed and chop the bell pepper into slices. Wash, peel, trim the ends and chop the carrot into ‘matchstick’ pieces. Wash, dry and slice the mushrooms. Wash the corn and mange tout.

We used some green and red bell peppers…

 

 

Heat oven to 200°C/400°F. Line a baking tray with a silicone mat or parchment paper.

 

 

Drain, chop and slice the tofu into small ½cm thick rectangles. Place them onto the baking tray.

 

 

Take a piece of the tofu and dip and coat it in the ‘wet batter’ mix…

 

 

…and then dip and coat it in the ‘dry batter’ mix.

 

 

Place it onto the baking tray.

 

 

Repeat these steps until all the tofu has been coated in batter.

 

 

Place the baking tray into the oven. Bake for approx. 20-25 mins or until lightly golden. Turn once during cooking. Remove.

 

 

In the meantime, cook rice according to the packet instructions. Drain.

 

 

Meanwhile, heat the oil in a large, non-stick wok over a medium-high heat.

 

 

Add most of the spring onion (or all of it if you are not saving any for a garnish), bell peppers, carrot, mushrooms and corn. Gently stir-fry for 4 minutes.

 

 

Add the broccoli and mange tout. Stir-fry for a further 1-2 minutes.

Yes, we are missing our broccoli; epic fail!!! We forgot it in the microwave…so had to cook and add it to the stir-fry at the end. 😦

 

 

Pour in the sauce. Stir together. Keep stirring until the sauce thickens; approx. 1-2 minutes. Remove from the heat.

NB: You can add & stir in the battered tofu if at this point (if desired) or wait and serve it on top of the stir-fried vegetables and rice.

Finished. 🙂

 

 

Serve warm. Spoon the rice onto a lipped plate or into a large serving bowl.Top with the vegetables; sprinkle over the remaining spring onion (if applicable) and some seeds.

 

 

Finish with the tofu (if applicable).

Obviously we ate more than three pieces (more like 5- 6!)

 

 

Serve it anyway you desire!

This was our next-day leftovers- lot’s and lot’s of vegetables! 🙂

 

 

 Enjoy!

 

 

If preferred…

  • As always, use lot’s of fresh, frozen and/or seasonal vegetables!
  • Make it as spicy as you desire; use fresh or dried chillies.
  • If you really can’t get on with tofu, try using cooked beans or brown/green lentils instead.
  • Brown basmati rice is great, but if you prefer, try using wholemeal or a GF pasta instead.

NB: We definitely prefer this meal with rice!

Fiery Butternut Squash & Tofu Soup

Healthy Recipes

Serves: 6
Prep & Cooking time: 50 minutes

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

This is a squash and tofu soup flavoured with fiery ginger and other earthy spices. Not only is it delicious, but it’s easy to prepare; the finished product provides you with a soup that has a very creamy and velvety texture! 

 

Feel free to use more spices if desired!

 

Ingredients:

+++++++++++++++++++600ml    Vegetable stock (low-salt/DF; GF if needed)
+++++++++++++++++++800ml    Water
+++++++++++++++++++800g       Butternut squash
+++++++++++++++++++60g          Raw ginger root
+++++++++++++++++++140g        Carrot
+++++++++++++++++++130g        Red bell pepper
+++++++++++++++++++10g          Garlic cloves
+++++++++++++++++++6g            Ground cumin
+++++++++++++++++++6g            Ground coriander
+++++++++++++++++++340g       Silken Tofu
+++++++++++++++++++                Salt & ground black pepper

 

 

Directions:

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

 

 

In the meantime, trim the ends, de-seed and chop the squash into small cubes. Wash, peel and roughly chop the ginger. Wash, peel, trim the ends and and roughly chop the carrot. Wash, remove the stem, de-seed and chop the bell pepper. Peel and mince the garlic.

We used some of our roasted garlic that we saved from last week! Remember our baked rice?! Feel free to use a raw or roasted variety!

 

 

Place the squash, ginger and carrot into the saucepan. Cover with a lid. Bring back to the boil. Reduce to a simmer. Cook for 10 minutes or until softened.

 

 

Add the bell pepper, garlic, ground cumin and coriander. Stir together. Cover with a lid. Allow to cook for a further 5 minutes.

 

 

Remove from the heat and allow it to cool slightly.

 

 

In the meantime, drain and place the tofu into a blender.

 

 

Ladle the soup into the blender; if necessary, process in batches.

We completed this step in 2 batches.

 

 

Blend until smooth.

Nice and creamy!

 

 

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

 

 

Give it a stir. Taste and season it with salt and black pepper as necessary.

 

 

Reheat gently (if applicable) until hot but not boiling.

 

 

Ladle into a soup bowl.

 

 

Garnish with croutons, seeds, or herbs if desired.

We used some home-made croutons, spring onion, black pepper and a few cumin seeds 🙂

 

Enjoy!

 

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

Oriental-Inspired Vegetable & Baked Tofu Soup

Healthy Recipes

Serves: 4
Prep & Cooking time: 60 minutes

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

We think its safe to say that most people still have soup or stew on tonight’s menu! …Being that it’s cold, damp and for the selected few, are battling snow drifts! 

This recipe is great! It’s versatile, simple to execute, packed full of flavour and Vitamin C (approx. 257% of your RDA be specific)… and if you add enough chilli you’ll be warm in no time! 😀

 

 

 

Ingredients:

 

Nutritional Info:

 Traffic light alert! The fat and saturated fat get a green light while the salt receives an orange one. Remember, orange ratings still make it an OK choice, but green ones are always better! To achieve this, reduce the quantity of the stock and soya sauce to lower the salt content. Flavour it by adding with more fresh ginger, fresh chillies or any other spices that you desire.

 

Directions:

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

 

Meanwhile, heat the oven to 200°C/400°F. Line a baking tray with a silicone mat or parchment paper; lightly spray it some low-fat cooking oil.

 

 

In the meantime, prepare the vegetables. Wash and slice the mushrooms. Wash, remove the stem, de-seed and chop the bell pepper into small slices. Wash, peel, trim the ends and chop the carrot into ‘match-stick’ pieces. Wash, peel and slice the ginger. Peel and chop the white onion into thin slices. Wash, trim the ends and diagonally slice the spring onion. Peel and chop the garlic. Wash the mange tout.

 

 

Meanwhile, drain and chop the tofu into small cubes. Place it onto the baking tray. Lightly spray it with some low-fat cooking oil. Place the tray into the oven. Bake for 20-30 minutes or until lightly golden. Remove. Allow to cool slightly.

NB: The cooking duration depends on your own personal preference; for a firmer texture, bake it for a minimum of 20 minutes.

 

 

In the meantime, place a large, non-stick saucepan over a medium-low heat. Add the stock, water and the frozen cabbage and sweetcorn. Cover with a lid. Bring to the boil.

 

 

Meanwhile, prepare the rice noodles according to the packet instructions. Drain.

The water took 10 minutes to boil, but the rice noodles only took 5 minutes to cook!  C’est le vie. 🙂

 

 

Add the mushrooms, bell pepper, carrot, ginger, the white and spring onion, garlic and chilli flakes. Stir together. Bring back to the boil. Reduce to a simmer. Cook for approximately 5 minutes or until the vegetables are tender.

Feel free to add more chilli flakes than we have!

 

 

Add the mange tout and soya sauce. Cook for a further 2-3 minutes or until tender.

 

 

Remove from the heat.

 

 

Add the noodles and seeds. Stir through.

 

 

Add the tofu. Stir together. Taste and season the soup as necessary.

 

 

Ladle into soups bowls and serve.

 

Enjoy!

 

 

Refrigerate any leftovers in a resealable container; consume within 3-5 days. Alternatively freeze in one or more containers; defrost and consume within 1-2 months.

 

 

If preferred…

  • Use seasonal vegetables; fresh or frozen!
  • Try using: shredded kale, sliced spinach leaves or some Pak or Bok Choi instead of frozen white cabbage.
  • Use some spaghetti (broken into halves), fusilli or soba noodles instead of rice sticks.
  • Try some cooked/cubed temph or soya beans instead of tofu.
  • Try a little brown rice miso paste instead of soya sauce… or use less soya sauce and ‘spice it up’ with fresh chillies instead; the addition of some star anise might also work nicely too!

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 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! 🙂

 

Ingredients:

 

 Nutritional Content: