Black Bean, Houmous & Veggie Sandwich

Healthy Recipes

Serves: 1
Preparation: 5 minutes -14 hours!
Assembly: 5 minutes

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, protein, fibre, calcium, iron, magnesium, manganese, potassium and is low in salt, sugars and saturated fats!

The concept of this sandwich might seem pretty simple, but one secret ingredient makes all the difference…love! Preparing the beans and houmous from scratch provides an extremely tasty sandwich! Its also a versatile, inexpensive and fibre-licious sandwich that most main stream providers do not stock…but even if they did…were not paying £3 for it! Meal plan and save for your next holiday instead! Here’s to another great vegan lunch (hopefully enjoyed in the sunshine this Bank Holiday weekend…well fingers crossed)! 🙂

 Oh and here’s wishing a very Happy Birthday to our dear friend Beth! ❤

 

Ingredients:

+++++++++++++++++++++++++2         Slices of multi-seeded bread (or GF if required)
+++++++++++++++++++++++++10g     Dried black turtle beans (or 20g cooked)
+++++++++++++++++++++++++20g    Houmous
+++++++++++++++++++++++++ 50g   Carrot
+++++++++++++++++++++++++           Salad vegetables
+++++++++++++++++++++++++           Black pepper
+++++++++++++++++++++++++           Brown Mustard seeds
+++++++++++++++++++++++++           Dried Coriander leaf
+++++++++++++++++++++++++           Tahini sauce (optional)

 

 

Directions:

Soak the beans and chickpeas in two separate large bowls of water over night (8-12 hours).

Cook and simmer the beans/chickpeas according to the package instructions. Drain and allow to cool.

Prepare your houmous!  !

Lightly toast your bread (if preferred) and prepare your favourite salad vegetables.

***Alternatively, drain and rinse a tin of black beans; use your favourite brand of store bought houmous instead.

 

 

Assembly:

Lightly spread some houmous over both slices of you bread.

 

 

Layer the carrot over one slice.

Sprinkle with some mustard seeds.

 

 

Scatter the beans over the carrot…

 

 

Add your favourite salad vegetables to the other slice of bread and season with coriander…

Tahini sauce optional!

 

 

Carefully place the slice with veggies over the beans…

 

 

Slice (if preferred!)…

 

 

Eat & enjoy!

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Black Bean Stir-Fry

Healthy Recipes

Serves: 2
Prep & Cooking time: 35-45 minutes

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, protein, fibre, iron, potassium, magnesium and it’s low in saturated fats. 

Here’s another quick stir-fry recipe for those of you that love healthy and quick food! Feel free to use any medley of vegetables you have (fresh, frozen and/or seasonal). In retrospect, we wished we had used more broccoli! 

Check out our other stir-fry recipes for some more great ideas and inspiration!

 

 

Ingredients:

 

 

Directions:

Cook the pasta according to the packet instructions. Drain.

NB: If you want to make your finished dish more ‘manageable’, snap the pasta into half before cooking it- the choice is yours!

 

In the meantime, place the bell peppers, mushrooms and broccoli (or any other frozen vegetables you are using) into a microwavable dish. Defrost in the microwave. Drain.           NB: You can cook your vegetables from frozen however, they will produce a lot of water that will increase your cooking time and they won’t be as ‘crunchy’ as stir-fry vegetables should be.

 

 

Meanwhile, prepare your sauce. Wash, peel and grate the ginger. Wash, remove the stem, de-seed and finely chop the chilli. Peel and dice the garlic. Wash, trim the ends and then chop the spring onion into half (tops & bottoms); finely slice the top half an save the remaining half for a garnish (if desired). Drain and wash the beans.

 

 

Place the water, soya sauce, sugar and flour into a large measuring jug. Whisk together until the sugar and flour has dissolved.

 

 

Place approximately 3/4 of the quantity of the beans into a food processor; save some to add to the stir-fry later on. Pulse until partially ‘broken down’.

 

 

Add the ginger, chilli, garlic, sliced spring onion and the contents of the measuring jug into the food processor.

 

 

Blend until blitzed; you should have a thick and ‘chunky’ sauce.

 

 

Transfer the sauce into the measuring jug. Taste and season/flavour it as necessary.

 

 

Peel and slice the white onion. Wash, peel, trim the ends and chop the dakion (if using) and the carrot into ‘chunky match-stick’ pieces. Chop the remaining spring onion into slices (if applicable).

 

 

Heat the oil in a large non-stick wok over a medium heat.

 

 

Add the onion, dakion (if applicable) and carrot. Gently stir-fry for 2-3 minutes.

 

 

Add the bell peppers, mushrooms and broccoli. Stir-fry for approx. 2-4 minutes.

Yes, we forgot to add the broccoli! We had to quickly cook it in the microwave and add it towards the end.

NB: This is why we have advised you to defrost your vegetables first… look at the puddle of water in the middle! We had to tip this out, we didn’t want soggy vegetables. :/

 

Add the remaining beans. Stir through.

Our broccoli finally makes an appearance!

 

 

Pour in the sauce. Stir through. Gently stir for approximately 1 minute or until the sauce thickens slightly. Remove form the heat.

 

 

Serve warm. Transfer the pasta into a pasta bowl or lipped plate. Top with the stir-fry mixture. Garnish with the seeds and remaining spring onion (if applicable).

 

 

 

Dig in and enjoy!

 

 

If preferred…

  • Use a GF pasta or rice noodles if gluten is of concern.
  • Use a low-fat cooking oil instead if you want to reduce the fat content further.

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!

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!

Onion & Sun-Dried Tomato Tart

Healthy Recipes

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

Recipe adapted from: Holycowvegan.net

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

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

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

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

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

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

 

 

Ingredients:

 

Nutritional info (tart only):

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

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

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

 

 

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

 

 

Add the DF margarine.

 

 

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

 

 

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

 

 

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

The dough will be a bit tacky but not sticky.

 

 

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

 

 

Place it into the fridge for 30 minutes. Remove.

 

 

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

 

 

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

 

 

Heat the oven to 200°C/400°F.

 

 

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

 

 

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

NB: We fried ours for approx. 14 minutes.

 

 

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

 

 

Remove from the heat. Allow it to cool slightly.

 

 

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

 

 

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

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

 

 

Gently re-roll it onto the rolling pin.

 

 

Unroll the pastry over the case.

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

 

 

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

 

 

Cover the pastry with kitchen foil.

 

 

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

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

 

 

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

 

 

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

 

 

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

 

 

Transfer it into a large mixing bowl.

 

 

Add the tomatoes. Stir together.

 

 

Add the onion mixture. Stir to combine.

 

 

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

 

 

Increase the oven temperature 220°C/430°F.

 

 

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

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

 

 

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

 

 

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

 

 

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

We allowed a cooling window of 5 minutes.

 

 

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

NB: This is one quarter of the tart.

 

Enjoy!

 

 

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

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

 

 Refrigerate any leftovers in a resealable container…

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

 

If preferred…

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

Jerk Vegetable Skewers With Rice and Peas!

Healthy Recipes

Serves: 4-6
Prep & cooking time: 60-80 minutes

Notes: This recipe contains: Vitamin A, B-Vitamins, Vitamin C, protein, fibre, calcium, iron, magnesium, potassium, phosphorus, zinc and is low in salt and saturated fats!

Rice and peassss anyone?? Or should we say rice and kidney beans?! In the Caribbean and some parts of the U.S.A, kidney beans are refereed to as peas; for most people, the word peas evokes the image of ‘little green garden peas’!

…So here’s us trying to adapt a Jamaican vibe with jerk seasoning, vegetables and of course, plenty of rice!

Our rice and peas (although not 100% authentic) is significantly lower in saturated fats than original versions that use tinned coconut milk! Our milk acts as more of a ‘flavouring’ than whole ingredient; it makes a ‘perfumey’ and creamy rice that has an enjoyable taste… without the added calories! Our marinade is pretty tasty too! As we have recommended (see below!), try using it as a marinade or as a ‘rawish’ sauce!

 

Quick facts:

  • This recipe provides you with approximately 6 portions of fruit/vegetables/serving(*based on 4 servings) towards your 5-A-Day!
  • Our milk provides approximately 0.9g of saturated fat/100ml vs. 15g/100ml from tinned (full fat) coconut milk.
  • Kidney beans can be a good source of protein, fibre, calcium and iron (among other nutrients!) for those adapting a plant-based lifestyle.  
  • Rice and peas is a great example of protein combining! Check out our previous article for more details and great advice on plant-based proteins!

 

 

 

Ingredients:

 

 

Directions:

 

 

Place the ginger, shallot, garlic, chillies, spring onion, lime zest and juice, pineapple juice, soya sauce, allspice and oil into a food processor.

 

 

Blend until a chunky paste is achieved.

 

 

Remove and transfer it into a shallow bowl.

 

 

Dip and coat the skewers into the marinade; use a pastry brush to help spread it evenly.

NB: Alternatively- spray the skewers with some low- fat cooking oil and roast them; pour over the marinade when serving as a ‘rawish’ type of sauce instead!

 

 

Transfer the marinaded skewers back onto the baking tray.

 

 

Continue this step until all of the skewers have been marinaded. Lightly spray them with some low-fat cooking oil (if desired).

 

 

Place the pineapple over the skewers.

 

 

Meanwhile, peel and chop the onion. Rinse and drain the rice. Drain and rinse the beans.

 

 

Place the baking tray into the oven. Roast for approximately 20-30 minutes or until softened and lightly browned. Remove.

Finished! We roasted ours for 25 minutes. 🙂

 

 

In the meantime, place a large, non-stick saucepan over a medium-low heat. Spray it with some low-fat cooking oil.

 

 

Add the onion. Gently fry for 1-2 minutes or until softened.

 

 

Add the rice. Stir to combine.

 

 

Add the milk and water. Stir together. Cover with a lid. Bring to the boil.

 

 

Add the beans, thyme and garlic powder. Season it with some salt and black pepper to taste. Stir to combine. Reduce to a simmer.

 

 

Cover with a lid. Cook for 15-25 minutes or until the rice is cooked. Remove.

 

 

Serve immediately. Ladle the rice onto a serving plate. Top with the skewers and pineapple.

 

 

Enjoy the great flavours and a full belly!

 

 

Refrigerate any leftovers in a resealable container (ideally within an hour after cooking); reheat and consume within 1-2 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. 

Spicy Sweet Potato Soup

Healthy Recipes

Serves: 6
Prep & Cooking time: 45 minutes

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

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

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

 

Ingredients:

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

 

Directions:

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

 

 

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

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

 

 

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

 

 

Allow the soup to cool slightly.

 

 

Transfer it into a blender.

If necessary, complete this step in batches.

 

 

Process until smooth.

 

 

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

 

 

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

 

 

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

 

 

Ladle it into soup bowls.

 

 

Garnish as desired…

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

 

 

Enjoy!

 

 

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

 

 

If preferred…

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

Vegan Lancashire HotPot

Healthy Recipes

Serves: 6
Prep: 40-45 mins
Cooking Time: 25 mins
Type: Main Meal
Tools: Sieve, colander, non-stick pots w/lids, wooden spoon, chopping board, sharp knife, veggie peeler, casserole dish

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

Like some other great British recipes, a hotpot is somewhere between a stew and a casserole topped with potatoes! We know ours does not depict a true representation of a British hotpot; there’s no use of butter, beef, offal, lamb or mutton in this one were afraid to say! It is however still a very hearty, cheap and versatile dish that is not lacking in great flavours! Perfect for those that crave healthy, stodgy winter meals that can be shared by the whole family. 

Admittedly, we did overestimate the content…as you’ll see we needed more than one dish to bake it! We recommend that everyone should either: A) use a bigger casserole dish, B) use a deep ceramic/oven-proof dish instead or C) reduce the quantity of the water used by 400-600ml. 

A few other good things to note include:

  • You can use your favourite type of white beans or a variety of beans, lentils, pearl barley or some dehydrated soya mince in this dish!
  • Make the vegetables, fresh, frozen and/or seasonal as always!
  • If you’re short on time, do not peel the potatoes; we promise that you won’t enjoy this meal any less! NB: Potato skins will help provide you with additional insoluble fibre (which is great to help support a healthy bowel!) and further vitamins & minerals!
  • Perhaps you can try substituting some of the water with a tin of chopped tomatoes; if anyone tries this, please let us know!

Quick Foodie Facts

  • This recipe provides you with 167% of your RDA for Vitamin C/ serving!
  • Once again this is a meal that helps you become the king or queen of vegetables…as it provides you with approximately 3.5 portions/serving of your 5-A-Day! Try having a portion of fruit on your morning porridge/cereal, a banana as your mid-day or afternoon snack and your set! Plan ahead folks- it’s really not that hard!

Happy cooking everyone! 🙂

 

 

Ingredients:
200g     Dried brown lentils
120g      Frozen cabbage
200g     Brown onion
6g          Garlic clove (1 fat one!)
140g      White mushrooms
420g     Carrot
120g      Celery (about 2 stalks)
130g      Red bell pepper
1kg         Baking potatoes
+++++++Low-fat fry spray oil
300g    Tin Cannellini beans (in water)
2g          Dried parsley
6g          Herbs De Provence
1 tbsp    Soya sauce(low-salt/or Tamari)
60g       Tomato puree (no added salt)
500ml   Vegetable stock (low-salt/DF)
1.4L         Water
30g        Corn flour
+++++++ Salt & ground black pepper

Need an easy-print recipe? Print here. 🙂

 

Nutritional Info:

 

Directions:

Place the lentils into a sieve. Remove any seeds or stones and then rinse them under cold running water. Cook them according to the packet instructions. Drain. Tip: Ours took 20 minutes to cook.

 

In the meantime, place the frozen cabbage into a microwavable bowl. Place into a microwave and defrost. Drain the excess liquids.

Defrosted!

Defrosted!

 

Meanwhile, peel and dice the onion. Peel and mince the garlic. Wash, dry and slice the mushrooms. Wash, peel, trim the tops and then dice the carrot. Wash, trim the ends and chop the celery into small cubes (slice vertically into a few strips and then horizontally). Wash, remove the stem and core and then chop the bell pepper into ¼-½ cm cubes.

 

Wash, peel (of desired) and then slice the potatoes into thin slices.

 

Open, drain and wash the cannellini beans in a colander.

You can see that by this point our lentils were cooked!

 

Place a large, non-stick saucepan over a medium-low heat. Spray it with some low-fat cooking oil. Add the onion, garlic, mushrooms, carrot, celery and bell pepper. Stir together. Gently fry for 4-5 mins or until softened.

 

Add the cooked lentils, defrosted cabbage, drained beans, 2g dried parsley, 6g Herbs De Provence, 16g mustard powder, 1 tbsp soya (or tamari) sauce, 60g tomato puree, 500ml vegetable stock and 1.4L water. Stir together. Cover with a lid. Bring to the boil. Reduce to a simmer. Cook for 5-10 mins.

We simmered ours for about 8 mins.

 

In the meantime, heat the oven to 200°C/400°F. Also, prepare a slurry! Place 30g corn flour into a small dish. Add equal parts water. Whisk with a fork until it’s dissolved.

 

 

Season the gravy with some salt and a few grinds of black pepper to taste. Re-whisk the slurry. Whilst stirring, pour the slurry into the pot. Keep stirring for about 2-3 mins or until the gravy has thickened. Remove from the heat.

 

 

Transfer the mixture into a large casserole dish.

 

Top with a layer of potato. Season it with some salt and a few grinds of black pepper to taste. Spray it with a little low-fat cooking oil. Repeat this step until all of the potato has been used.

 

 

Place the casserole dish onto the middle oven shelf. Bake for 25 mins or until the mixture is bubbling and the potatoes are tender and slightly browned. Remove. Allow it to cool slightly (as it will be boiling hot!).

 

 

Use a large kitchen spoon and serve the hotpot in a lipped serving plate. Serve with additional vegetables if desired (maybe some delicious steamed green beans, kale or broccoli for some added nutrition and to help brighten up the dish!)

Enjoy!

 

Tip: Refrigerate any leftovers in a resealable container or securely cover with a layer of kitchen film; reheat and consume within 3 days. Alternatively store in an air tight and resealable container(s); defrost/reheat and consume within 1-2 months. NB: When reheating, always check to make sure the dish is steaming hot all the way through and do not reheat it more than once. 

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.

Baked Rice (With Vegetables And Nuts)

Healthy Recipes

Serves: 4-8
Prep: 30 minutes
Cooking time: 30-60 minutes.
NB: Ours took approximately 50 minutes to cook. The cooking duration is dependant upon the type of rice and baking dish used; opt for a dish that is  longer and wider as opposed to the one we used (*see below). You might also try soaking your rice before cooking it; this should help to speed up the cooking process.

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

This recipe has an abundance of flavours and textures; it’s so tasty and of course very nutritious! Serve it as a main meal or in a smaller portion as a side dish. Adapt the flavours and vegetables as you see fit! Try making it with an Asian, Thai, Mexican, African or Oriental Flavour! 

Quick facts:

This meal provides you with approximately 347% of your RDA for Vitamin C and 5 servings of fruit/vegetables/ serving!

 

Ingredients:

 

Nutritional info:

NB: Reduce the salt by omitting the olives and/or try using less stock; use water and more fresh herbs instead! 

 

Directions:

Heat the oven to 200°C/400°F; place the garlic onto a baking tray. Spray it with some low-fat cooking oil. Place it into the oven. Roast for 20-30 minutes or until lightly browned. Remove.

 

 

In the meantime, place the green beans into a microwavable dish. Snap them into halves. Place into the microwave and defrost. Drain.

 

 

Peel and dice the onion. Wash, remove the stem, de-seed and chop the bell peppers into slices. Wash, trim the ends and chop the aubergine into quarters. Wash, trim the ends and dice the courgette. Wash and slice the mushrooms.

 

 

 

Wash, remove the stem and chop the tomatoes into thin slices.

 

 

***If you have a large oven proof dish that is also capable of stove-top cooking- use that!***

Otherwise, place a large, non-stick frying pan over a medium-low heat. Spray it with some low-fat cooking oil.

 

 

Add the green beans, onion, bell peppers, aubergine, courgette and mushrooms. Add more cooking spray if needed. Stir together. Gently fry for approx. 10 minutes or until softened.

 

 

In the meantime, wash, dry and roughly chop the chives and parsley. Wash, dry and remove the thyme leaves from the stem. Drain, wash and chop the olives into slices. Wash the spinach. Wash and slice the lemon into quarters.

 

 

Add the tomato approximately 5 minutes into the cooking time. Stir together. Fry for a further 5-6 minutes or until softened.

 

 

Add the chives, parsley, thyme, cranberries and paprika. Stir through.

 

 

***If you’re using a large oven proof (stove-top) dish, add the rice, boiling stock and water. Bring to the boil and then remove from the heat. Season it with some salt and black pepper to taste. Add the spinach. Place the garlic bulb into the centre; gently press it down into the mixture (until partially submerged). Place it into the oven. Bake for approximately 30 minutes, or until the rice is cooked; stir halfway. NB: Remove the garlic temporarily to stir the rice.***

 

Alternatively, transfer the mixture into a large casserole dish/oven proof dish. Season it with some salt and black pepper to taste.

We used this large ceramic dish (its the only thing we had that was big enough!)

 

 

Top with the rice and spinach.

 

 

Pour over the boiling stock and water.

 

 

Place the garlic bulb into the centre; gently press it down into the mixture (until partially submerged).

 

 

Place into the oven. Bake for approximately 30 minutes, or until the rice is cooked.

 

 

In the meantime, lightly toast the nut & seed mixture in a dry frying pan until lightly browned. Remove and transfer into a small dish.

 

 

Remove the baking dish halfway through the cooking time. NB: Remove the garlic temporarily.

 

 

Add the olives, nuts and seeds.

 

 

Give everything a good stir! Submerge the garlic bulb. Place it back into the oven until the rice is cooked.

 

 

Remove from the oven.

Be careful- it will be steaming hot! Ours went back in for a further 15 minutes (after this picture), as there was still a  few bits of rice that weren’t cooked!

 

 

Remove the garlic and give the rice a good stir. Break apart the bulb. Remove the skin. Add as much garlic to the dish as you prefer.

 

 

Serve immediately. Ladle into serving bowls. Garnish with herbs and a slice of lemon.

We used some chives.  🙂

 

Enjoy!

 

 

 Refrigerate any leftovers in a resealable container (ideally within an hour after cooking); reheat and consume within 1-2 days. Alternatively freeze in one or more resealable containers; defrost and consume within 1-2 months.

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. 

 Freeze any remaining garlic! Defrost and use it in future soups, stews, casseroles or some home-made houmous and/or dips!

 

 

If preferred…

  • Use your preferred vegetable mixture! Just defrost (if necessary) and gently fry to soften them prior to baking.
  • Adapt the herb and seed medley as you see fit.
  • Try adapting this recipe and make it in your slow cooker!

Pea & Watercress Soup

Healthy Recipes

Serves: 4
Prep & Cooking time: 20-30 minutes

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

This is another great soup recipe to try as this cold weather continues! It’s quick, simple, versatile, nutritious and has volumes of flavour! 

 

 

Ingredients:

+++++++++++++++++++++++++180g       White onion
+++++++++++++++++++++++++60g          Watercress
+++++++++++++++++++++++++500g        Frozen peas
+++++++++++++++++++++++++                 1Kcal Fry Spray (low-fat cooking oil)
+++++++++++++++++++++++++800ml     Vegetable stock
+++++++++++++++++++++++++600ml     Water
+++++++++++++++++++++++++                  Salt & Ground black pepper
+++++++++++++++++++++++++200ml     Soya milk (unsweetened & fortified)

 

 

Directions:

Peel and chop the onion. Wash the watercress.

 

 

Heat a non-stick saucepan over a medium-low heat. Spray some low-fat cooking oil.

NB: Alternatively, skip this step and start heating the stock and water. Add the onion to the saucepan when you add the peas.

 

 

Add the onion. Gently fry 1-2 minutes or until softened.

 

 

Add the stock and water. Bring to the boil.

 

 

Add the peas. Cover with a lid. Bring back to the boil.

 

 

Add the watercress. Reduce the heat to a simmer. Cook for 3-5 minutes or until the peas are just tender.

NB: Alternatively, do not boil the watercress (preserve more nutrients)! Add it to the soup once the peas have cooked.

 

 

Remove from the heat. Season it with some salt and pepper to taste. Allow it to cool slightly.

 

 

Transfer the soup into a blender.

NB: You might have to complete this step in batches.

 

 

Blend until smooth.

 

 

Return the soup to the saucepan or a resealable container. Taste and season as necessary.

Lunch prep!

 

 

Add the DF milk. Stir together.

 

 

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

 

 

Ladle into a serving bowl. Garnish with some fresh or dry herbs (try mint or chives), soya yoghurt, seeds, chopped nuts, croutons or some spare watercress if desired.

We garnished ours with some mixed seeds and served it with  a ‘toastie’ sandwich! 😀

 

 

Enjoy!

NB: Here’s a version we made last year! We used more watercress and on this occasion, but we didn’t blend all of the soup. (It’ was also topped with soya yoghurt and fresh chives-delicious!) 🙂

 

 

If preferred…

  • For a thicker soup, thicken it with a slurry of potato starch or add a (peeled/chopped) potato to the soup when cooking.
  • Try using rocket, spinach or kale instead of watercress…and consider using a larger quantity (if desired of course)!
  • Try adding some cooked green lentils, quinoa or pearl barley (if gluten isn’t a concern) to the soup.

Vegan Chilli (GF, SF, Low-Fat!)

Healthy Recipes

Serves: 6
Prep & Cooking time: 70 minutes

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

Chilli is so versatile and it’ s something that the whole family can enjoy. Its a one-pot wonder containing so many wholesome flavours, nutrients and textures; ours is packed full of vegetables, legumes, pulses and a grain! It can be served with rice, a jacket potato or even a delicious multi-grain bread roll.

We sincerely encourage everyone to try and make their own; tinned and processed versions are really not that nice and can be high in sugar, salts and/or fats! Ours has a ‘mild’ chilli taste, but feel free to make it as hot as you like! It can be fairly inexpensive to make if you stick to a few basic ingredients and spices; some of these ingredients can be purchased in ethnic food stores for less than mainstream prices.

You will notice that this recipe also contains cinnamon! This spice is awesome and it really helps make this dish! If your unsure, add a little at first and see how you go!

 

Quick facts:

Do you love cinnamon? We do! Trying experimenting and adding it to different recipes. Various studies have shown that cinnamon can have a modest effect on stabilising our blood glucose levels and others that suggest that it can help lower our blood lipids too; although the specifics are not 100% conclusive. None the less, it can add a whole other dimension to your meal/recipe! 

One serving contains approximately all of your 5-A-Day needs! …But this doesn’t mean that you can’t eat even more throughout the day! 10-A-Day anyone?!

 

Fresh and vibrant!

 

 

Ingredients:

 NB: We used dried black beans (*soaked overnight for 12 hours and then boiled/simmered for 1.5 hours) before adding them to this recipe. 

 

 

Nutritional info for chilli:

NB: One serving contains approximately 195% of your RDA for Vitamin C!

 

 

Directions:

Peel and dice the onion and the garlic. Wash, remove the stem, de-seed and roughly shop the bell pepper. Wash, trim the ends, peel and dice the carrot. Wash, trim the ends and dice the celery. Wash, dry and slice the mushrooms. Break the green beans into halves.

 

 

Meanwhile, place a large, non-stick saucepan over a medium-low heat. Spray it with some low-fat cooking oil.

NB: We used ‘4 sprays’.

 

 

 

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

 

 

Add the bell pepper, carrot, celery and mushrooms. Stir together. Gently fry for 3-5 minutes or until softened.

NB: We used an additional ‘2 sprays’ of low-fat cooking oil.

 

 

 

Add the tomatoes, chilli powder, cinnamon, cumin, dried coriander, cumin seeds, onion powder and tomato purée. Season it with some salt and pepper to taste. Stir together. Cover and bring to the boil. Reduce to a simmer. Cook for approximately 6 minutes, or until the tomatoes have  broken down slightly.

 

 

 Add the stock, quinoa and lentils. Bring back to the boil. Cover and simmer for 30 minutes, or until the quinoa and lentils are cooked/tender.

At about 12 minutes in it really smelt delicious! 😀

 

 

 

Add the green beans, sweet corn, kidney and black beans. Stir together. Simmer for a further 5 minutes or until vegetables are tender.

So many lovely veggies!

 

 

 

In the meantime, prepare a slurry. Place the corn flour into a small dish. Add equals parts water. Whisk together until dissolved.

NB: Give the mixture a quick whisk again before adding it into the chilli.

 

 

 Chop the coriander (leaves and stems).

This  coriander came straight out of our freezer stash!

 

 

 Add the coriander to the chilli.

 

 

Whilst continuously stirring, pour in the slurry. Stir until thickened; approximately 1-2 minutes. Remove from heat.

 

 

Serve warm. Ladle into a serving bowl…..

 

 

 Serve with rice, a small baked potato or bread roll if desired….

NB: Just be mindful of portion sizes! We served ours with some brown basmati rice.

 

 

Top with soya yoghurt, avocado, radishes, spring onion, herbs or anything else (if desired).

This is one we made last year! 🙂

 

 

Enjoy!

 

 

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

This is perfect for another 2 meals!

 

 

 

If preferred…

  • Use any variation of veggies! Try kale, spinach, aubergine, squash, sweet potato or courgettes!
  • Experiment with the spice blend! Add as little or as much as desired; try using fresh chillies, or turmeric, or maybe even some basic curry powder.
  • Vary your beans! Try haricot(navy), pinto or soya beans, or maybe some black-eyed peas or chickpeas!
  • Reduce the legumes and use some rehydrated soya mince instead; non-vegans can try using some Quorn, turkey breast mince or an extra lean beef mince.

Slow Cooker Minestrone Soup (V, GF, Low-Fat!)

Healthy Recipes

Serves:10
Prep: 35 minutes
Cooking time: 5-8 hours

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

This is a nutritious and hearty recipe. Soup is great for winter, perfect for keeping your food costs down (just use seasonal and/or frozen vegetables and/or dried pulses/legumes) and is ideal for those that do not have a lot of time to spend in the kitchen; leftovers can easily be stored and reheated!

Quick facts:

We’ve read that Minestrone means ‘the big soup’ in Italian. Its a substantial dish consisting of vegetables and beans (occasionally meat), with either rice or pasta; the recipe varies in most households but it’s loved all the same! 

It’s ideal to have recipes in a slow cooking format. Slow cooking is great for when you have to serve people in large quantities, saving on electricity costs and reclaiming some of your valuable time! Prep the vegetables the night before and store them in a container full of cold water (so they do not dry out); place your ingredients in the slow cooker before you go off to work! 

*Based on 10 servings, one serving provides you with approximately 4 of your 5-A-DAY! 

 

Ingredients:

+++++++++++++++++++++++++Step 1:
+++++++++++++++++++++++++180g     Dried Butter Beans (soaked overnight)
+++++++++++++++++++++++++300g     Celery
+++++++++++++++++++++++++250g     White onion
+++++++++++++++++++++++++450g     Baking potato
+++++++++++++++++++++++++280g      Carrot
+++++++++++++++++++++++++140g      Red Bell pepper
+++++++++++++++++++++++++16g        Garlic cloves
+++++++++++++++++++++++++200g     Frozen green beans
+++++++++++++++++++++++++20g        Fresh parsley
+++++++++++++++++++++++++1600g   Tinned plum tomatoes (no added salt/sugar)
+++++++++++++++++++++++++2g          Herbs De Provence
+++++++++++++++++++++++++2g          Dried Oregano
+++++++++++++++++++++++++              Salt & ground black pepper
+++++++++++++++++++++++++1.5L      Vegetable stock (low-sodium, DF, GF)

+++++++++++++++++++++++++Step 2:
+++++++++++++++++++++++++200g      GF Fusilli
+++++++++++++++++++++++++120g      Frozen sweet corn
+++++++++++++++++++++++++160g      Frozen spinach

 

 

Nutritional info:

  *This recipe provides approximately: 140% of your RDA for Vitamin C and 200% of your RDA for Vitamin A/ serving!

 

 

Directions:

Prepare the dried beans according to the packet instructions. Drain.

NB: Our beans were soaked overnight for 12 hours.

 

 

Wash, trim the ends and slice the celery. Peel and chop the onion. Wash, peel and dice the potato. Wash, peel, trim the ends and then dice the carrot. Wash, remove the stem, de-seed and then finely chop the bell pepper. Peel and mince the garlic.

 

 

Snap the green beans into bite-sized pieces. Wash, dry and roughly chop the parsley.

We used parsley straight out of our freezer. 🙂

 

 

Place the tomatoes into the slow cooker…

NB: Go the frugal route and buy ‘whole’ tin tomatoes like us…then just quickly chop them up in the slow cooker. 🙂

 

 

then the dried beans…..

 

 

…followed by the celery, onion, potato, carrot, bell pepper, garlic and green beans.

 

 

Add the parsley, Herbs De Provence. Season it to taste with some salt and pepper.

 

 

Pour in the ‘boiling hot’ stock. Give it a stir.

 

 

Cover with a lid. Place on a medium or low heat setting; 5-6 hours or 7-8 hours respectively.

 

 

For the second phase of this recipe, cook your pasta according to the packet instructions. Drain.

NB: We cooked ours for slightly less than the packet asked for… to help keep its integrity when its added to the soup! We find that GF doesn’t always hold its shape in soups!

 

 

Defrost the corn and spinach before adding it to the soup.

Still frozen at this point!

 

 

Drain off any excess water.

 

 

Add the cooked pasta, corn and spinach 30 minutes before the end of cooking.

 

 

Stir through. Cover with the lid.

 

 

Alternatively, cook your remaining vegetables and pasta; add them to the soup when it has finished cooking.

 

 

When it was finished, ours went straight into this plastic container.

Ready for many delicious lunches!

 

 

Alternatively, ladle into a soup bowl and serve warm.

NB: This represents one, re-heated portion of  the soup! We garnished ours with a few pieces of fresh parsley. 🙂

 

 Place any leftovers into a resealable container and refrigerate; consume within 3-5 days. Alternatively, place the container(s) into the freezer and use within 2-3 months; defrost before use.

Enjoy!

 

 

If preferred…

  • Stick with your favourite and/or seasonal veggies!
  • Adapt the herbs and choice of legumes to your taste. Non-vegans can try adding a little cheese and/or using a different stock/flavouring if desired.
  • Try using wild rice or lentils instead of pasta!
  • Use a spelt, wholemeal or spinach/wheat-based pasta if gluten is not a concern to you.

NB: If you prefer to add dried pasta to the recipe (at the start of the cooking process), adjust the liquid levels accordingly.

  • If you are not used to eating this quantity of fibre, reduce the quantities of vegetables slightly!

Broccoli, Leek & Potato Soup

Healthy Recipes

Serves: 4
Prep & Cooking time:  45minutes

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

 This is a great, simple and delicious soup that can be created in less than an hour! It has a very velvety and satisfying taste; as broccoli is out of season here in the UK, use a frozen variety if preferred. 

 

Ingredients:

+++++++++++++++++++++++++360g      Broccoli
+++++++++++++++++++++++++220g      Leek
+++++++++++++++++++++++++200g      Potato
+++++++++++++++++++++++++4g           Garlic
+++++++++++++++++++++++++140g       Green lentils
+++++++++++++++++++++++++1.5L         Vegetable Stock (low-sodium, DF/GF)
+++++++++++++++++++++++++500ml   Water
+++++++++++++++++++++++++1g            Dried thyme (optional)
+++++++++++++++++++++++++                Salt
+++++++++++++++++++++++++                Ground black pepper

 

Nutritional Content (*Based on 4 Servings):

1 serving provides: 192kcal, 13.3g Protein, 1.4g Fat, 0.51g Sat/fat, 11g Fibre, 0.3g Salt,    95mg Calcium, 7mg Iron

 

Directions:

Wash and chop the broccoli (including the stem). Trim the ends, slice and then wash the leek (preferably place it into a large bowl filled with water; allow to soak and then drain). Wash and roughly chop the potato. Peel and dice the garlic. Remove any stones from the lentils; wash and then drain.

 

Meanwhile, prepare the lentils according to the packet instructions. Drain.

NB: Once cooked, my lentils went straight into this plastic tub; this soup was going to be many delicious lunches for us throughout the week. 🙂

 

In the meantime, place the vegetable stock and water into a large, non-stick saucepan over a medium-high heat. Bring to the boil. Add the broccoli, leek, potato and garlic. Stir together. Bring back to the boil. Reduce to a simmer. Cook for approximately 15 minutes or until the vegetables are tender.

 

Remove from the heat. Add the thyme (if using). Allow to cool slightly.

 

Use a hand-held blender in the saucepan or transfer the soup mixture into a blender or food processor. Blend until smooth.

 

Transfer back into the saucepan (if applicable). Add the lentils. Stir together. Season it to taste with some salt and pepper.

 

Return to the heat. Warm slightly (if applicable).

 

Ladle into a soup bowl. Garnish with seeds, nuts, herbs, rocket, croutons or plain yoghurt if desired and serve.

 

 

If preferred…

  • Try swapping the potatoes or the broccoli for some brussel sprouts!
  • If you are not vegan, try adding some cheese to the soup.
  • Use onion if you are not keen on leeks.
  • Try adding a bit of cooked brown rice instead of lentils; adjust portions accordingly.
  • Use fresh or frozen vegetables.
  • Once the soup is puréed, try adding some DF milk or yoghurt (or low-fat dairy products if you’re not vegan). If you decide to do make this alteration, slightly reduce the amount of water used.

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:

 

Directions:

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

 

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

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

 

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

 

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

 

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

Baked tofu 🙂

 

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

NB: Ours took 25 mins to cook.

 

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

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

 

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

 

 

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

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

3. Add the squash.

4. Add the tofu.

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

6. Gently toss together.

 

 

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

 

Enjoy!

 

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

 

If preferred….

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

Thai Red Curry With Tofu

Healthy Recipes

Serves: 4
Prep & Cooking time: 50-60 minutes

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

This is not an authentic Thai red curry recipe…not by a mile! This recipe is more about helping to meet your ‘5-A-Day’ and still being able to enjoy all the lovely Thai flavours without consuming ridiculous amounts of fat! Instead of tinned coconut milk (which is typically seen in this recipe), I used a small amount of creamed coconut, mixed with DF milk, vegetable stock and corn starch to help keep a similar consistency and some of the flavour!  I also added extra lemongrass, garlic, ginger (in addition to the curry paste) to enhance the curry flavours.

As I have mentioned previously, coconut products contain nearly 90% saturated fats- so its obviously not exactly the ‘healthier’ choice!  So with any high fat/sugar food or meal, either have a bit of what you love (in small portions and in moderation of course!) or try a reduced fat version such as this! 

This recipe can be served as a curry or a soup (just omit the corn starch and halve the quantity of rice if you prefer soup)!

Quick fact:
Per serving, this recipe provides approximately 3 of your ‘5-A-DAY’!

Galagnal root comes from the same family as ginger root but their flavours are slightly different! Ginger root has a warm, spicy taste while as galagnal adds a spicy, peppery element to Thai cooking! Use both or or just one of the roots in this recipe if your prefer!

 

*Based on 4 servings, this recipe provides approximately:

<500kcal, 12g fat and 4.5g s/fat/ serving. 

*NB: A standard veggie Thai red curry could easily contain twice the amount of fats! To reduce the fat content: make your own curry paste, use slightly less tofu and do not use the nuts.

 

Ingredients:

+++++++++++++++++++++++++260g    Firm Tofu
+++++++++++++++++++++++++              1kcal Fry Spray (low-fat cooking oil)
+++++++++++++++++++++++++100g     Spring onion
+++++++++++++++++++++++++4g         Garlic cloves
+++++++++++++++++++++++++16g       Galangal Root
+++++++++++++++++++++++++40g       Ginger Root
+++++++++++++++++++++++++16g       Lemongrass (=1 stick)
+++++++++++++++++++++++++140g     Red bell pepper
+++++++++++++++++++++++++70g       Carrot
+++++++++++++++++++++++++300g     Sweet potato
+++++++++++++++++++++++++100g     Chestnut mushrooms
+++++++++++++++++++++++++60g        Baby spinach
+++++++++++++++++++++++++10g        Fresh coriander
+++++++++++++++++++++++++55g        Lime, zest & juice (=1 lime)
+++++++++++++++++++++++++20g        Thai red curry paste
+++++++++++++++++++++++++250ml   Vegetable stock (low-sodium/DF/GF)
+++++++++++++++++++++++++250ml   Soya milk (unsweetened)
+++++++++++++++++++++++++400g      Tin chopped plum tomatoes
+++++++++++++++++++++++++20g         Creamed coconut
+++++++++++++++++++++++++60g         Brown basmati rice/person
+++++++++++++++++++++++++16g         Corn starch
+++++++++++++++++++++++++4g            Peanuts, (unsalted) (optional)

 

Directions:

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

 

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

 

In the meantime, wash, trim the ends and finely chop the onion. Peel and mince the garlic. Wash, peel and chop the galangal into fine sticks. Wash, peel and grate the ginger. Wash and trim the ends off the lemongrass; bash it slightly with a rolling pin to soften the leaves, remove the outer leaves and discard the ‘hard core’ (if preferred) and then finely slice it.

NB: I only used shallots because it came with a vegetable kit I bought. Do not feel obligated too! I did not remove the inner/hard core… but you might find this will not soften during cooking and add a ‘crunchy’ element to your curry…which you might not enjoy!

 

Wash, remove the stem, de-seed and finely slice the bell pepper. Wash, trim the ends, peel and chop the carrot into ‘match-stick’ pieces. Wash, peel and chop the potato into small, bite-sized pieces. Wash, dry and slice the mushrooms.

 

Wash and drain the spinach. Wash, dry and roughly chop the coriander.

 

Wash, zest and juice the lime.

 

Meanwhile, drain and chop the tofu into bite-sized pieces. Place it onto the baking sheet. Lightly spray it with some low-fat cooking oil. Place it into the oven. Bake for approximately 26 minutes, or until lightly browned. Remove. (NB: I baked my tofu slightly less than I normally would as I prefer ‘softer’ pieces in the curry).

NB: Refer to my previous recipes if you require visual guidance for this step.

 

In the meantime, heat a large, non-stick saucepan over a medium-low heat. Add some low-fat cooking oil. Add the onion, garlic, galangal, ginger and lemongrass. Stir together. Gently fry for 1-2 minutes.

NB: I added ‘3sprays’ of my oil= 3 calories and 0.3g fat!

 

Add the bell pepper, carrot, potato and mushrooms. Stir together. Add some more low-fat cooking oil if necessary. Gently fry for 3-4 minutes, stirring occasionally.

 

Add the curry paste. Stir to coat. Gently fry for a further minute or until fragrant.

 

Add the stock, milk, tomatoes and creamed coconut. Stir together. Bring to the boil. Reduce to a simmer. Cook for 10-15 minutes or until the vegetables are tender.

 

In the meantime, cook the rice according to the packet instructions (if applicable). Drain.

 

Meanwhile, create a slurry (if applicable). Add the cornstarch to a small dish. Add equal parts water and stir until dissolved.

 

Finely crush/chop the nuts (if using).

 

Add the slurry (if applicable). Stir to combine. Continue stirring until slightly thickened.

 

Add the spinach, coriander, 1/2 the quantity of the zest and the juice. Stir together. Cover with a lid. Allow the spinach to wilt slightly.

 

Add the tofu. Stir to combine.

 

Place the rice into a large serving bowl (if applicable). Ladle over the curry. Garnish with the remaining lime zest, fresh coriander and crushed nuts if desired.

 

Enjoy!

If preferred…

  • Alternatively, serve over thick rice or buckwheat soba noodles.
  • Prepare your own Thai red curry paste.
  • Vary your vegetables! Try: pak choi, baby corn, green beans, mange tout, water chestnuts, butternut squash, broccoli, cauliflower, fresh chillies, Kaffir leaves, or maybe even some shredded kale.

Vegan Curried Rice With Tofu

Healthy Recipes

Serves: 4
Prep & Cooking time: 70-85minutes

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

The fundamentals of this recipe stem from Kedgeree! We both used to enjoy a bit of Kedgeree back in the day; it’s a traditional English dish from colonial India. A popular theory is that it originated from an Indian rice and legume dish known as ‘Khichri’, which is traced back to the 1300’s. It was initially introduced to the British as a ‘breakfast dish’ during Victorian times…but now it’s served any time of the day! Today’s modern recipe consists of (arguably) untraditional ingredients which include: flaked smoked fish/fish, eggs, butter and/or cream…but essentially it is curried rice!

 …And there’s absolutely no reason why everyone can’t enjoy a bit of curried rice! I’ve made this recipe previously with short-grain rice (without tomatoes/ bell pepper)…and it always turns out tasting a bit dry…which is undoubtedly why the element of butter and cream have crept into this recipe! I prefer not to add oil and/or vegan spreads to this meal… and with my recipe I don’t have to. This meal contains wonderful tastes and textures which can be enjoyed hot or cold!

Its the type of dish that is extremely adaptable; its also ideal for using up any leftover vegetables and legumes!

 

*Nutritional Breakdown (not including extra/alternative toppings):

 

Ingredients:

+++++++++++++++++++++++++396g      Firm Tofu
+++++++++++++++++++++++++180g      White onion
+++++++++++++++++++++++++4g          Garlic cloves
+++++++++++++++++++++++++160g       Orange Bell Pepper
+++++++++++++++++++++++++60g        Baby spinach
+++++++++++++++++++++++++6g           Fresh Coriander
+++++++++++++++++++++++++300g      Brown basmati rice (uncooked)
+++++++++++++++++++++++++16g        Cashews (unsalted)
+++++++++++++++++++++++++400g      Tin chopped plum tomatoes (no added salt/sugar)
+++++++++++++++++++++++++300ml   Water
+++++++++++++++++++++++++                1kcal Fry Spray (low-fat cooking oil)
+++++++++++++++++++++++++4g           Mild curry powder
+++++++++++++++++++++++++1g           Dried coriander
+++++++++++++++++++++++++1g           Turmeric
+++++++++++++++++++++++++2g           Brown mustard seeds
+++++++++++++++++++++++++120g      Frozen garden peas
+++++++++++++++++++++++++                Salt & ground black pepper

Extras or alternative toppings:

+++++++++++++++++++++++++30g        Radish
+++++++++++++++++++++++++12           Olives
+++++++++++++++++++++++++12g        Capers
+++++++++++++++++++++++++                Sweet papkria
+++++++++++++++++++++++++10g         Flaked almonds
+++++++++++++++++++++++++40g         Natural soya yoghurt (unsweetened)

 

Directions:

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

 

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

 

In the meantime, peel and dice the onion and garlic. Wash, remove the stem, de-seed and dice the bell pepper.

 

Wash the spinach; allow it to drain. Wash, dry and roughly chop the coriander. Wash the rice.

 

Roughly chop the nuts.

 

 Place the tomatoes and water into a large measuring jug; mix together.

 

 Meanwhile, drain and chop the tofu into bite-sized pieces. Place it onto the baking sheet. Lightly spray it with some low-fat cooking oil. Place it into the oven. Bake for 30-35 minutes, or until lightly browned.

NB: Refer to my previous recipes if you require visual guidance for this step.

 

NB: I used ‘3 sprays’.

In the meantime, place a large, non-stick saucepan over a medium-low heat. Spray some low-fat cooking oil. Add the onion, garlic and bell pepper. Stir together. Gently fry for 1-3 minutes, or until softened.

 

 Add the curry powder, dried coriander, turmeric and mustard seeds. Stir to coat. Gently fry for 1 minute or until fragrant.

 

 Add the rice. Stir to coat.

 

Add the tomato mixture and the peas. Stir to combine. Season it with some salt and pepper to taste. Cover with a lid. Bring to the boil. Reduce to a simmer. Cook for 20-25 minutes, or until the rice has ‘mostly’ absorbed the water.

NB: You might have to adjust cooking times of the rice mixture accordingly. Refer to the packet instructions.

 

 In the meantime, remove the baked tofu from the oven. Place onto a cooling rack.

NB: If preferred, cover it with some foil to keep warm.

 

 

 Remove the saucepan from the heat. Do not remove the lid. Allow it to stand for 8 minutes.

 

 Add the spinach. Replace the cover. Allow it to stand for a further 2 minutes, or until the spinach is wilted slightly.

 

 Remove the cover. Fluff and stir the rice with a fork.

 

 Transfer the mixture into a casserole dish. Top with the tofu, coriander, the nuts any other desired ingredients.

NB: I did not mix these ingredients into the rice. I also added some additional toppings: olives, capers and sweet paprika.

 

Serve immediately with a green salad or green beans if desired.

NB: I forgot to cook my beans! 😦

Enjoy!

 

 Refrigerate any leftovers in a resealable container (ideally within an hour after cooking); reheat and consume within 1-2 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. 

 

If preferred…

  • Try using lentils or some soya, broad, kidney or aduki beans instead of tofu.
  • Vary your veggies! Try using: fresh chillies, green beans, carrots, leek, kale, courgette or maybe even some cumin seeds, fenugreek or sultanas to the rice instead.
  • I used a neutral curry spice mix, but feel free to make it as spicy as you desire!
  • To reduce the fat, use less tofu and omit the cashews; use a few flaked almonds instead.
  • If you are not vegan/vegetarain, try using a bit of some poached haddock, mackerel, salmon or eggs to the dish.

Vegan Lentil ‘Meatloaf’ W/ Gravy & Vegetables

Healthy Recipes

Serves: 6
Prep: 60-80 minutes
Cooking time: 55 minutes + (10 minutes cooling)

This recipe was adapted from: Dr.Mcdougall.com/recipes

Notes: This recipe contains: Vitamin A, B-vitamins, Vitamins C, E & K, protein, fibre, potassium, some magnesium, iron, zinc, calcium and is low in saturated fats.

This recipe was a bit of a marathon to make…. but worth it! We originally made this recipe earlier in the year when we were transitioning into veganism. This recipe could be labelled as one that is trying to ‘recreate the wheel’ instead of embracing of what nature has to offer; it really does look like ‘meat’!

Don’t get us wrong, it’s a tasty, hearty dish, packed full of fantastic flavours and nutrients that is definitely worth the effort! As it does take a fair bit of energy and time, we’d suggest making two at once; give your self a night off down the road!

 

Oops! I fell a sleep at the wheel!  You’ll find that you will also require some cauliflower & tomato purée!

 

Ingredients:

 

Directions:

Rinse the lentils and remove any stones. Rinse the rice.

 

Place the lentils, rice, vegetable stock, water and onion powder into a large, non-stick saucepan over a medium heat. Cover with a lid. Bring to the boil. Reduce to a simmer. Cook for 45 minutes. Remove from the heat; leave to cool for 10 minutes w/ the lid on.

NB: All of the water should be absorbed by the time the end of the ‘cooling’ period.

 

Meanwhile, place another non-stick saucepan full of cold water over a high heat. Bring to the boil. Add the cauliflower. Simmer for 6-7 minutes or under tender. Remove from the heat. Drain.

 

In the meantime, prepare the ‘loaf’ ingredients. Peel and dice the onion. Wash, dry and dice the mushrooms. Wash, trim the ends and roughly dice the celery. Wash, remove the stem, de-seed and then dice the bell pepper (if using). Peel and dice the garlic. Wash, dry and chop the parsley, thyme and rosemary (if using fresh). Roughly chop the walnuts.

 

Grease a one-pound loaf tin with the oil.

NB: The oil was added into the tin, but I did not grease it at this point.

 

Fill a measuring jug with some water.

NB: This will be used for steam-frying. You won’t need to use all of this though!

 

Meanwhile, place a large, non-stick frying pan or wok over a medium-low heat. Add a spoonful of water to the pan. When it starts to sizzle…

 

…add the onion, mushrooms, celery and bell pepper (if using). Stir together. Cover and steam-fry for 3-6 minutes, or until softened. Add more water and stir occasionally to prevent the vegetables sticking (if needed).

 

Add the garlic. Continue to steam-fry for a further 2 minutes. Let everything steam-fry until all the water has just evaporated. Remove the pan from the heat.

NB: Its important to let the water evaporate, otherwise your loaf will take longer to bake.

 

Remove the lid. Place it somewhere it can cool down for approx. 10-15 minutes.

 

In the meantime, prepare the ingredients for the gravy. Place the cashews into a blender with 300 ml of water; allow them to soak.

NB: I added more than this, but suggest you start with just 300ml.

 

Peel and dice the onion. Wash, dry and dice the mushrooms. Wash, trim the ends, peel and then dice the carrot. Wash, trim the ends and finely dice the celery. Peel and dice the garlic.

 

Meanwhile, get a large mixing bowl for the ‘loaf’ ingredients. Add the oats, puree, sage, parsley, thyme, rosemary and the walnuts. Season it with some black pepper to taste. Once the medley of vegetables and lentil mix have cooled down, add them to this bowl.

 

In the meantime, prepare the gravy. Place a large non-stick saucepan over a medium-low heat. Add a spoonful of water. When it sizzles, add the onion, mushrooms, carrot and celery. Stir together. Cover and steam-fry for 3-7 minutes, or until softened. Add the garlic, vegetable stock and onion powder. Stir together. Cover and steam-fry for a further 2 minutes. Remove from the heat.

 

Meanwhile, heat the oven to 180°C/ 350°F.

 

Transfer the ‘gravy’ vegetables into the blender. Add the cauliflower.

 

Blend until thickened and smooth. Add more water if a thinner gravy is preferred. NB: the mixture will still look a bit ‘grainy’; if too much water is added, you can always thicken it later with a slurry of corn starch.

 

Transfer it into a non-stick saucepan. Season it with some salt and black pepper to taste. Place the pan over the minimum heat setting to keep warm. Cover with a lid.

NB: I used the same saucepan the vegetables were steam-fried in.

 

Meanwhile, mix together the lentil loaf ingredients.

 

Transfer half of it into a food processor. Pulse it about 8-10 times.

 

Transfer the blended mixture into the loaf tin; press it down into an even layer.

 

Repeat these last 2 steps with the remaining mixture to form the loaf.

NB: I helped to shape my loaf with a silicone spatula.

 

Cover with foil. Place into the oven.

 

Bake for 30 minutes, then remove the foil.

Slightly out of focus I know…but you try and take a picture in a squat/hovering position!

 

In the meantime, prep any side vegetables you be serving with your loaf….

We chose purple-sprouting broccoli and baby pearl potatoes!

 

….and do your dishes! Let’s not pretend there isn’t any after this marathon!

 

Once the foil has been removed. Place it back into the oven. Bake for a further 25-30 minutes, or until lightly brown and slightly firm. Remove and allow to cool in the tin on a cooling rack for 10 minutes before serving.

 

NB: When I removed mine, I placed a large plate firmly on the top of the tin, turned the tin over, gave it a few solid knocks and then removed the tin.

 

In the meantime, place any ‘side’ vegetables into a steamer pot. Bring to the boil. Reduce to a simmer. Steam over a low heat or until tender. NB: My vegetables took approximately 10-13 minutes.

 

Serve immediately. Place a slice of the loaf and the vegetables onto a large serving plate. Pour over the gravy…

 

as little…

NB: This plate contains one portion of ‘meatloaf’.

 

….or as much as you desire.

NB: This plate contains two portions of ‘meat’ loaf.

 

Enjoy!

Refrigerate any leftovers in a resealable container (ideally within an hour after cooking); reheat and consume within 1-2 days.

NB: When reheating the ‘meatloaf’, always check to make sure it’s steaming hot all the way through and do not reheat it more than once. 

If preferred… 

  • Use dry herbs instead of fresh (but we think using a fresh variety makes a big flavour difference here!)
  • Use green lentils (if you are not concerned about the overall colour of the loaf) or wholemeal rice instead.
  • Maybe try substituting the water in the gravy from unsweetened/fortified almond milk instead.
  • Reduce the fat content further by reducing the amount of walnuts used and grease your tin with low-fat cooking oil.
  • Try varying some of the vegetables in the loaf: maybe try grated courgette, spring onions, wilted spinach or dried mushrooms instead.

Butternut Squash & Spinach Curry

Healthy Recipes

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

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

This curry is simple and delicious! Its very ‘light’ and makes an ideal ‘starter recipe’ to get you cooking more South Asian cuisine! Please do not feel that you have to use tamarind, especially in this form; buying it like this saves you money though. Preparing a paste from the pulp won’t add too much extra prep time either (maybe 5 minutes)! You can still make this curry without it, just season and flavour it to your own personal taste.

 

NB: Oue  garam masala spice mix and fresh coriander are missing. *The coriander is coming straight out of my freezer and I am making my own garam blend!

 

 

Ingredients

+++++++++++++++++++++++++50g      Tamarind pulp
+++++++++++++++++++++++++250ml  Boiling water
+++++++++++++++++++++++++160g     Frozen spinach
+++++++++++++++++++++++++300g    White onion
+++++++++++++++++++++++++40g       Root ginger
+++++++++++++++++++++++++8g         Garlic cloves
+++++++++++++++++++++++++1000g   Butternut Squash
+++++++++++++++++++++++++10g        Fresh coriander
+++++++++++++++++++++++++              1kcal Fry Spray (low-fat cooking oil)
+++++++++++++++++++++++++200g    Brown basmati rice (uncooked)
+++++++++++++++++++++++++4g         Garam Masala spice mix
+++++++++++++++++++++++++2g         Black mustard seeds
+++++++++++++++++++++++++400ml  Vegetable stock (low-sodium/DF/GF)
+++++++++++++++++++++++++20g       Flaked almonds

 

 

Nutritional info (inclusive of the curry and the rice):

*Based on 4 servings, this recipe provides:
422kcal, 11g Protein, 5.3g Fat, 0.71g Sat/fat, 0.73g Salt, 5.2mg Iron/ serving

 

 

Directions

Cut a piece of the pulp off of the slab.

 

Place the pulp into a bowl.

 

Add the boiling water. Allow it to soak for approximately 30 minutes, or until softened.

NB: You can soak yours for 15 minutes if desired. I prefer the flavours I get from a 30 minute soak.

 

In the meantime, place the spinach into a microwavable bowl. Defrost in the microwave. Drain. NB: If using fresh spinach, wash it in a colander and then allow it to drain.

 

Meanwhile, peel and finely dice the onions. Wash, peel and grate the ginger. Peel and crush the garlic. Peel, trim the ends, de-seed and chop the squash into bite-sized chunks. Wash, dry and roughly chop the coriander.

NB: I cheated… I used my food processor to dice the onions!

 

NB: This is what our pulp looked like after 30 minutes.

Yes…it doesn’t look very pretty!

 

Get another bowl and a fine sieve….

 

Pour the contents of the bowl with the pulp through the sieve into the second bowl.

 

With a fork, gently press against the tamarind pulp; hard enough to push the pulp through the sieve (collecting a paste in the water), separating it from its thick membranes, husk and seeds.

NB: I can only commit to this for about 1-2 minutes! Some people will push, squeeze and separate all of the pulp from the seeds and only use the reserved paste (and not the water)…that is their prerogative! For me, the juice and the amount of paste I have gathered is enough to enhance the flavours of this curry. 🙂

 

Keep the water with the paste. Discard the contents of the sieve.

 

Meanwhile, heat a large, non-stick saucepan over a medium-low heat. Spray some low-fat cooking oil. Add the onion, ginger and garlic. Gently fry for 1-2 minutes or until softened.

NB: I used ‘3 sprays’.

 

In the meantime, prepare the rice according to the packet instructions.

NB: I  flavoured my rice by adding 6 cardamom pods before cooking; remove before serving.  Just remember to count them before you put them in!

 

Add the garam masala and the mustard seeds.

 

Stir together. Gently fry for 1 minute or until fragrant.

 

Add the reserved paste and its water, squash and the stock. Stir together. Bring to the boil. Cover and reduce to a simmer. Cook for 25 minutes or until the squash is tender.

 

In the meantime, place a small frying pan over a medium-high heat. When its hot, add the nuts. Stir and gently dry-fry them until lightly toasted. Remove and transfer into a small dish.

 

Add the spinach and coriander about 2 minutes before the end of cooking (this will allow the spinach to wilt slightly before serving; if using fresh). Cover with the lid.

 

Remove from the heat. Allow it to rest 5-10 minutes with the lid on (if you have time). I always find the flavours taste best when the meal is not boiling hot!

 

Serve warm. Place the curry into a small dish. Garnish with the nuts and some coriander (if desired) and serve along side the rice. Alternatively, place the rice into a large serving bowl, cover it with the curry and garnish with the nuts.

NB: This picture provides 1 serving (based on this recipe serving 4). * I found some coriander and garlic flavoured pita bread to serve with ours 🙂

 

Enjoy!

 

 

Refrigerate in a resealable container and consume within 3 days.

 

If preferred…

  • Make this curry one day ahead if you are short on time; things always taste better the next day anyways!
  • Use any type of South Asian spice and/or flavouring you desire!
  • Try using fresh spinach instead of frozen and pumpkin instead of butternut squash.
  • Try adding some brown lentils to this dish to increase the iron content!
  • Serve with some plain/unsweetened soya yoghurt and half a GF pita bread if desired. NB: We recommended pita because typical ‘naan bread’ (a.k.a. Indian leavened flat bread) normally contains quite of bit of fat and/or salt!

Vegan Black Bean And Vegetable ‘Ramen’

Healthy Recipes

Serves: 2
Prep & Cooking time: 35 minutes

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

This is a quick and nutritious ‘mid-week’ recipe that won’t leave you reeling from a pile of dishes or a huge dent in your wallet! It’s extremely adaptable; just use whatever vegetables, legumes, pulses and/or nuts you happen to have available on the day. 

To be quite honest, this recipe started off as a stir-fry but I made too much broth… So it quickly turned into a ‘ramen-style’ meal! C’est la vie! 🙂 

 

 

Ingredients:

NB: Please half the sauce ingredients if you do not with to have a ‘ramen’ and would prefer a regular stir-fry dish! 

 

*Based on 2 servings, this recipe provides:

485kcal, 17g protein, 10g fat, 1.5g s/fat, 1.5g salt, 186.3mg calcium & 4.55g iron/serving

NB: If desired, slice the calories by omitting the oil, reducing the quantity of the pasta and/or nuts or try adding more beans and omit the nuts completely!

 

Directions:

Place a large, non-stick saucepan full of cold water over a medium-high heat. Bring to the boil. Cook the pasta according to the packet instructions. Drain.

 

In the meantime, place the spinach into a microwavable dish. Defrost in the microwave. Drain.

 

Meanwhile, wash, peel, trim the ends and chop the carrot into small ‘match-stick’ pieces. Wash, dry and slice the mushrooms. Wash and halve the corn. Wash, peel and grate the ginger. Peel and finely grate the garlic. Wash, trim the ends and finely slice the onion.  Drain and rinse the beans. Wash, trim the ends and roughly dice the cucumber.

 

Heat a large, non-stick wok over a medium heat. Spray some low-fat cooking oil. Add the carrot, mushrooms and corn. Gently stir-fry for 3-4 minutes.

NB: I used ‘4 sprays’.

 

In the meantime, prepare the sauce. Place the stock, vinegar, soya sauce, oil, chilli flakes and sugar(if using) into a large measuring jug. Mix to combine and dissolve the sugar. Make a slurry with the starch and equal parts water in a separate dish. Pour this into the stock mixture. Whisk together.

 

Add the ginger, garlic and onions. Stir fry for 1-2 minutes.

NB: Add a little more low-fat cooking oil if necessary.

 

Add the spinach and beans. Stir to combine. Stir-fry a further minute.

 

Pour in the sauce. Mix together. Bring to a simmer. Cook for 2-4 minutes or until slightly thickened.

NB: If you are using half the amount of sauce, it will only take approx. a minute to thicken.

 

 

Remove from the heat. Add the pasta.

 

Mix gently to combine.

 

Serve warm. Transfer into large bowls.

NB: So as you can see…mine needed a spoon as well as chop sticks! I found it was like having a ‘Wagamama’ experience! Serving utensils and meals are never straight forward there! 😀

 

Garnish with the cucumber and nuts.

NB: Some of my peanuts still had their lovely red skin attached.

 

Enjoy!

 

If preferred…

  • Use wholemeal pasta, or maybe try rice or buckwheat soba noodles instead of GF pasta!
  • Use fresh, frozen or tinned vegetables! Always defrost before use.
  • Try any variety of beans, pulses or nuts! Perhaps: soya beans, or brown lentils, cashews, almonds or pistachios!
  • Omit the broth mixture and just flavour your stir-fry with any number of ingredients: soya sauce, vinegar, maybe some lime juice, fresh chillies, or alternative seasoning’s, e.g. a sprinkle of five spice.

Roasted Tomato & Basil Soup

Healthy Recipes

Serves: 4
Prep & Cooking time: 95 minutes

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

Soup can be one of the easiest, cheapest and most nutritious meals to make in your kitchen! Nothing quite compares to a delicious, fresh and simple bowl of soup. This is one of the many soup recipes that I’ll be keeping to hand to help stay ‘fighting fit’ and warm this winter season! 

Ingredients:

++++++++++++++++++++++1200g   Salad tomatoes
++++++++++++++++++++++180g     Red Bell pepper
++++++++++++++++++++++120g     Red onion
++++++++++++++++++++++6g          Garlic cloves
++++++++++++++++++++++1g          Dried Basil (optional)
++++++++++++++++++++++30ml     Extra-virgin olive oil
++++++++++++++++++++++40ml     Balsamic Vinegar
++++++++++++++++++++++               Ground black pepper
++++++++++++++++++++++4g          Coconut or brown sugar (optional)
++++++++++++++++++++++120g     Green lentils
++++++++++++++++++++++20g        Fresh Basil
++++++++++++++++++++++600ml   Vegetable stock (low-sodium/DF/GF)

 

Directions:

Heat the oven to 170°C/340°F. Get out a large roasting tin (line with a silicone mat if preferred).

 

Wash, remove the stems and slice the tomatoes into halves. Place into the tin cut-side up.

 

Wash, remove the stem, de-seed and chop the bell pepper into chunky strips. Peel and quarter the onion. NB: Do not peel or chop the garlic.

Place the bell pepper, onion and garlic around the tomatoes.

NB: Leaving the garlic skin intact helps prevent it from burning!

 

Sprinkle over the dried basil (if using). Drizzle over the oil and vinegar. Season it with  black pepper to taste. Sprinkle over the sugar (if using).

 

Place into the oven. Roast for 60 minutes, or until the vegetables are softened.

 

In the meantime, wash, remove any stones and cook the lentils according to the packet instructions. Drain and allow to cool.

NB: Cooked and drained lentils.

 

Meanwhile, wash and dry the basil. Prepare the stock.

 

Remove the tin. Allow the vegetables to cool slightly.

 

Peel the garlic.

 

Place the vegetables into a blender or food processor.

NB: My blender is more spacious for this.

 

Add the cooking juices (optional)…

 

….and the basil.

 

Blend until smooth.

 

Transfer the stock into a large, non-stick saucepan or resealable container.

 

Add the pureed vegetables and the lentils. Stir together.

NB: Mine went straight into this plastic tub for some lunches this week. 🙂

 

Heat the saucepan over a medium-low heat (if applicable) until warmed.

 

Serve warm. Ladle into a small soup bowl. Garnish with some basil leaves if desired.

NB: Based on 4 servings, this bowl contains 1 serving .

 

Enjoy!

 

Refrigerate in a resealable container and consume within 3-5 days.

 

If preferred…

  • Serve with some warmed wholemeal or multi-grain pitta bread.
  • For added calcium, swap some of the stock for some unsweetened/fortified soya or almond milk!
  • For a ‘chunkier’ version’, add half of the roasted vegetables to the blender, pulse slightly and then remove; add this mixture to the soup.

Slow Cooker Vegan Stew With GF Dumplings

Healthy Recipes

Serves: 4
Prep: 35-45 minutes
Cooking time: 7-8 Hours

This recipe was adapted from: Better Homes & Gardens

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

It may just be another ‘vegetable stew’ recipe to some, but I found it very satisfying, easy on my wallet and nutritious! Luckily just like any other slow cooker recipe, you only have to throw it all together and forget about it for 7 hours!  

 

 

Ingredients:

 

Directions:

Wash, dry and slice the mushrooms. Peel and mince the garlic. Peel and chop the onion. Wash, remove the stem, de-seed and finely chop the bell pepper.

 

Add the tomatoes, stock, herbs, bay leaf and water to the slow cooker. Stir to combine.

 

 

Drain and wash the beans.

 

Add the mushrooms, garlic, onion, bell pepper and beans into the slow cooker. Mix together.

 

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

I prepare the squash in this sequence because I always get sick of chopping after the third vegetable!

 

Add the squash into the slow cooker. Season it with some salt and pepper to taste. Mix together; press gently to submerge the vegetables into the liquid.

 

Turn the slow cooker onto a low heating setting. Cook for approximately 7 hours.

NB: Just in case you are wondering- its not dust! I made bread before this recipe and had a bit of a ‘flour incident’! More importantly- every time you open the slow cooker, you’ll add approx. an extra 15 minutes cooking time onto the recipe.

 

Right before the time has expired, make the dumplings.

NB: My parsley came straight from the freezer.

 

Wash and chop the parsley.

 

Place the cashews into a food processor. Blend until they are fine powder.

 

Place the flour, corn flour, baking powder and cashews into a large mixing bowl. Season it with some salt to taste. Mix together.

 

Make a well in the centre of the flour mixture.

 

Add the parsley, milk and oil into the centre. Mix together with a fork (until it’s ‘crumbly’ like an ‘apple crumble’ or a pastry mixture).

 

Combine the mixture with your hands.

 

Knead together into a ball.

NB: It’s wasn’t  proper kneading, more like squishing and gathering!

 

Roll the mixture between your hands to form a ball/dumpling; make 12 dumplings.

 

Add the green beans and paprika into the slow cooker. Mix together.

NB: You do not have to defrost the beans before adding them.

 

Gently place the dumplings into the stew. Press down on them gently, until they are  approximately half to three-quarters submerged.

 

Cover. Turn the heat setting up to high. Cook for a further 30-50 minutes, or until the dumplings are cooked.

 

Turn off the heat. Allow it to cool down slightly. Taste and season as necessary. Remove the bay leaf with a spoon before serving (if possible).

 

Serve warm. Ladle into a large soup bowl.