VEGAN

everyday cookbook
winter 2 0 19 £5.99

113 recipes Br unc he s, l unches,

so met hi ng fo r the
we e ke nd, swe et treats
fo r th e wh o l e fa m i l y a nd m uc h m o re...
On the cover:
Mushroom
Reuben

Turn to page 53
for the recipe
Published by
Prime Impact Events & Media
Park House, The Business Centre,
Earls Colne Business Park, Earls
Colne, Colchester, Essex CO6 2NS

T: 01787 224040
info@plantbasedmag.com Hello,
W
plantbasedmag.com
elcome to the Vegan Everyday Cookbook. It contains everything you need to
Managing Editor
Emily Saunders ensure that your days are filled with the tastiest plant-based food! We want to
make sure everyone has delicious recipes at their fingertips, so we’ve packed
Editor these pages with ideas and inspiration.
Jane Lambert
If you’ve always wondered about the best ways to make tofu the star of your dinners, wonder
Designed by no more. We’ve got an essential guide to the vegan wonder food; a simple guide on how
Jessie Keogh to prepare and cook it, along with a selection of recipes. We’re also talking you through
dehydrating – it’s an ancient practice that you can bring into your kitchen right now, and it’s a
Managing Director great way to pack your diet with even more fruit and veg.
Julie Saunders

Publishing Director Choosing a plant-based diet doesn’t have to mean missing out on anything, and we’re showing
Keith Coomber just how true that is with 113 recipes that will tickle your taste buds. Start the day right with a
selection of breakfast and brunch recipes that will power you through to lunchtime. Try the
Subscriptions and Back Issues Best-Ever Beans on Toast (p. 39) or impress the family with Loaded Breakfast Burritos (p.41).
Hannah Allen
hannah.allen@primeimpact.co.uk If the Mushroom Reuben on the cover has got your mouth watering, head to page 53 to find
out how to make it, and while you’re there, check out the rest of our delicious lunch recipes.
Photography and Videography We’ve also included a great selection of weekend recipes and sweet treats. You’re sure to find
Alana Martin something to suit your plans, whether it’s a quiet night in for two (give the Smoky Jackfruit
Tacos on page 125 a go), or a catch up with friends over the Coffee and Walnut Cake (p.143).
Food Creative Team
Shaun Warner
Chantelle Leach Happy cooking!

The publisher accepts no responsibility in respect of

The opinions expressed in editorial material or
otherwise do not necessarily represent the views of the
publisher. Information about products and services
featured within the editorial content does not imply
endorsement by PlantBased magazine. PlantBased
magazine cannot, however, accept responsibility for
transactions between readers and advertisers. Jane Lambert, PlantBased Editor

facebook.com/plantbasedmag

@plantbasedmag

@plantbasedmag

3
Features
6 The Essential Guide to Tofu
18 Protein: The All-Powerful Nutrient
22 5 Super Seeds
44 The Essential Guide to Dehydrating
78 Kids Cook Vegan
82 The Essential Guide to Nutritional Yeast
Recipes
Winter 2019
Tofu Special
9 Tofish and Chips
10 Black Pepper Tofu with Cauliflower Rice
12 Tofu with Green Quinoa Salad
13 Apricot BBQ Tofu
14 Vegan Carbonara with Tofu Bacon
15 Smoked Tofu and Curried New Potatoes
16 Tandoori Tofu with Coriander
and Mint Raita
17 Tofu Banh Mi
Powerful Protein
20 Chorizo-Style Seitan
21 Pea and Pumpkin Protein Smoothie
Super Seeds
24 Sunflower Seed Milk
25 Sunflower Seed Cream Cheese
Breakfast & Brunch
29 Aubergine Bacon
29 Bean Breakfast Sausages
29 Chickpea and Spinach Scramble
29 Baked Butter Beans
30 French Toast with Poached Strawberries
31 Banana and Peanut Butter Pancakes
32 Tropical Smoothie Bowl
33 Blackberry Vanilla Chia Pudding
34 Peanut Butter and ‘Jam’ Overnight Oats
34 Carrot Cake Overnight Oats
35 Apple Pie Overnight Oats
35 Strawberry Cheesecake Overnight Oats
36 Wholemeal and Pumpkin Seed Pretzels
37 Best White Loaf
38 Pesto Tofu Scramble
39 Best Ever Beans on Toast
40 Ackee Scramble on Toast
41 Loaded Breakfast Burritos
43 Sweet and Savoury Sweet Potato Waffles
EG: Dehydrating
47 Sweet Potato and Kale Dehydrator Burgers
48 Tomato and Herb Crackers with
Macadamia Cream Cheese
49 Raw Tomato and Basil Bruschetta
Lunch Recipes
52 Pesto Mayo and Smoked Tofu
Club Sandwich
53 Mushroom Reuben
54 Smashed Avocado
and Chickpea Sandwich
55 Curried Broccoli Salad
56 Rainbow Pad Thai
57 Chickpea Pesto Salad
58 Sweet Potato Gnocchi with Sage Butter
60 Breaded Garlic Mushrooms with Garlic
and Chive Dipping Sauce
61 Crunchy Brussels Sprout Salad Topper
63 Socca Pancakes with Spinach and Fennel
and Tahini Dressing
64 Fennel, Leek and Potato Soup
65 Lasagne Soup
66 Creamy Mushroom and Tarragon Soup
with Wild Mushroom Bruschetta
67 Chilled Avocado, Pea and Basil Soup
78
68 Chickpea Noodle Soup
69 Fennel, New Potato and Black
Olive Traybake
70 Butternut Squash and Spinach Quesadillas
with Pomegranate and Herb Salsa
71 Chia Flatbreads
72 Curried Soup with Cauliflower Rice
73 Roasted Cauliflower Satay Skewers
74 Griddled Asparagus with Lemon
74 Dairy-Free Pesto
75 Chilli and Lime Roasted Sweet Potato
75 Mango Chilli and Lime Dressing
75 Squash and Sesame Noodles
76 Corn, Spring Onion and Chilli Fritters
76 Crispy Cajun Tofu
76 Curry Roasted Cauliflower and Chickpeas
76 Mango Turmeric Mayo
77 Red Rice and Beans
77 Beetroot Houmous
77 Pink Pickled Onions
Kids Cook Vegan
80 Hemp and Pumpkin Seed Energy Bars
80 Oil-Free Houmous
81 Cheesy Bean Sandwich Spread
81 Chocolate Avocado Mousse

29
Nutritional Yeast
84 Basic Cheese Sauce
85 Almond ‘Parmesan’
Weekday Favourites
88 Spinach and Cream Cheese Stuffed
Pasta Shells
89 Fennel and Butterbean Cassoulet
90 Spinach and Potato Gnocchi
91 Portobello Mushroom with Celeriac Fries
92 Coconut Quinoa Curry
93 Creamy Mushroom Tagliatelle
94 Vegetable and Pearl Barley Stew
with Herby Dumplings
95 ‘Chickn’ Normandy
96 Jamaican Rundown
97 Rich Mushroom Bourguignon
with Celeriac Purée
98 Smoky Sausage and Bean Stew
99 Smoky Okra Gumbo
100 Crispy Cauliflower ‘Steaks’ with
a Homemade Tomato Sauce
101 Tandoori Roasted Cauliflower
54
10
138
102 Buffalo Cauliflower Tacos
with Avocado Cream
103 Cauliflower and Broccoli Cheese Bake
104 Fresh Vegetable Pasta
106 Fennel, Courgette and
Lemon Pappardelle
107 Strichetti with Spinach and Pea Alfredo
108 Beetroot Ravioli with Almond Ricotta
and Chives
110 Cavatelli Arrabbiata
111 Potato Samosa Ravioli with
Coriander Salsa
Something for the Weekend
114 Broad Bean, Pea and Coconut
‘Bacon’ Arancini
116 Tear & Share Garlic Bread
117 Broccoli Mac n’ ‘Cheese’
118 Chicken-Style Roast
120 Spicy ‘Beef’ and Jalapeno Stuffed
Crust Pizza
122 Banana Blossom ‘Fish’ and Chips with
Tartare Sauce and Crushed Peas
123 Peking Mushroom Pancakes
124 Cajun Fried King Oyster
Mushroom Burger
125 Smoky Jackfruit Tacos
126 Vegan Crab Cakes
129 Coconut Dhal with Quick Flatbreads
Something Sweet
133 Treacle Tart
134 Blueberry and Lemon Steamed
Syrup Pudding
135 Raw Chocolate Fudge
136 Golden Flapjack
137 Chocolate Chia Fudge with Pecans
and Almonds
138 Baked Vanilla Cheesecake
with Roasted Plums
139 Sweet Potato Brownies
140 Chocolate Chia Brownies
141 Banana, Date and Pecan Cake Bars
143 Coffee and Walnut Cake
144 Peanut Butter Blondies
145 Brookies
146 Spiced Cranberry, Almond
and Orange Biscotti
 ESS E N TI A L G U I D E T O
TO F U
Our simple guide to eating and cooking with tofu

6

T Cutting tofu
ofu is a popular food derived from
soya and like many soy-based foods
originates from China. Also known as
bean curd, tofu is made by coagulating soya
milk to make curds, which are pressed into
solid white blocks of varying consistencies.
Not only is it a fantastically versatile
ingredient, it is also very good for you. Tofu is
low in fat and an excellent source of iron and
plant-based protein, as well as being high in
amino acids, which are vital for helping our
bodies carry out their daily functions.
Unfortunately, however, tofu has gained
a bit of a bad rep, as it is often prepared and
cooked incorrectly. It has not always been a
hugely popular ingredient in Western parts
of the world, so up until recently it has been
quite under-used.
Tofu comes in a range of textures and
flavours, so it is important to understand
these differences before you start adding it
to recipes.
Follow our simple guide to help you
understand how to make the most of tofu.
Pressing tofu
Pressing is not a vital step of tofu preparation,
but it does work to remove enough water so
that it holds its shape better when marinating
and cooking, without the tofu falling apart.
This will then make it perfect for adding to
soups, stews, stir fries, salads or just fry on
its own for a quick and easy protein-packed
dinner.
It is easy to press tofu, but does not
require a tofu press to do so. Commercial tofu
presses make the process quicker and more
convenient, but you can do an equally good
job with just a few materials you probably
already have at home.
Simply wrap a block of firm tofu in
kitchen towel or a clean tea towel and place
between two heavy chopping boards, then
weigh this down with a skillet, books, food
cans or anything else heavy so the liquid
drains out and you reach your desired tofu
consistency.
Tofu Special
to frying as it can be done with very little oil.
Depending on what you want to use it for, Using a spray oil to coat your prepared tofu
you may want to mix it up a little when will crisp it up in the oven, it just takes a little
cutting your tofu. longer than frying it in a pan.
Different recipes will suggest various Different recipes will suggest different
ways cooking times and oven temperatures, so
to cut tofu with one of the most popular find which works best for you and experiment
being cubed. However, as your firm-pressed with different flavours, marinades and
tofu will hold its shape well, why not try cooking methods to find the perfect way to
different shapes? cook your tofu.
For example, thin slices are great for Top Tip: To enhance the crispiness of
using in sandwiches, strips of tofu are great your tofu, coat it in a little cornflour or
to use in stir fries or cut your tofu into large even fine breadcrumbs before frying or
triangles or slabs for a steak-like portion. baking.
Marinating tofu Tofu Marinades
Firm tofu and especially pressed firm tofu, Smoky ‘bacon’ - Combine a tbsp each of
holds its shape and absorbs flavours really maple syrup, tomato paste, liquid smoke
well. A plain block of firm tofu actually has and a ¼ tsp each of smoked paprika, onion
very little flavour, so why not marinate your powder and garlic powder, with 2 tsp of oil
tofu to give it a kick? and 60ml of soy sauce. Leave to sit overnight
There are plenty of recipes in books and over thinly sliced tofu, then fry.
online that will teach you how to make a Soy-orange glaze – Combine equal parts
basic marinade using ingredients you are of soy sauce and sesame oil with juice of half
likely to have in your cupboard at home. To an orange. Leave tofu cubes to sit for a few
get creative with your tofu marinade, add hours, then fry.
your favourite seasonings to customise your Herby Lemon – Mix together a tsp of
tofu to your preferred tastes. Mediterranean herbs with a tbsp of olive oil,
Once you have pressed and cut your 1 minced clove garlic and 4 tbsp lemon juice.
tofu, dry herbs and spices can be sprinkled Let sit over slabs or ‘steaks’ of tofu for a few
over your slices, cubes or steaks for a quick hours then bake or fry. Drizzle over more
and easy flavour boost. If you have the time, lemon once cooked.
a liquid marinade will work to give your tofu
a deeper flavour. Just let your tofu sit in
the marinade for as long as you can, so the
flavours can mature over a longer period of
time. Overnight is desirable, however a few
hours will also give your tofu a great taste.
Top Tip: Liquid smoke is a great way to
pack a tasty punch into your tofu. See our
marinade recipe for more ideas.
Cooking tofu
Cooking is the final stage of preparing your
tofu. As it is such a versatile ingredient, this
stage can be done in numerous ways.
Frying your prepared tofu with a little
oil in a pan will give it a nice crispy
outside. Make sure your pan isn’t too
hot though, otherwise your tofu
will stick and burn. Flip the tofu
halfway through cooking to
check it is browning nicely
and to cook on both sides.
Baking or roasting tofu
is a healthier alternative
7
 Per serving (731g)
Calories 1110, Fat 58g,
Saturates 8g, Carbohydrate 107g,
Sugars 8g, Fibre 16g, Protein 40g, Salt 1.6g
8
 Tofu Special

Tofish and Chips

Serves: 2

Tofish and chips is a great alternative to the

British classic fish and chips. The nori adds
a fishy taste and the lager makes the perfect
light and crispy batter.

For the tartar sauce:

• 2 tbsp soya milk
• 60ml (¼ cup) olive oil
• 1 tsp cider vinegar
• 1 tbsp capers, chopped
• 1 gherkins, finely diced
• 1 sprig dill, chopped

For the mushy peas:

• 200g (7oz) peas
• 2 tbsp dairy-free butter

For the chips:

• 450g (16oz) potatoes, cut into 2cm
thick sticks
• Oil for frying

For the tofish:

• 140g (5oz) self-raising flour, plus a little
extra for dusting
• 240ml (1 cup) lager
• 1 280g (10oz) block extra firm tofu, sliced
into 4
• 1 sheet nori, cut into 4
• Oil for frying

1 Firstly for the tartar sauce, using a stick

blender, blend the milk, oil and vinegar
until thick. Once blended mix in the capers,
gherkins and dill.

2 To make the mushy peas, bring the peas to

the boil and cook for 2-3 minutes, drain them
and transfer to a food processor along with
the dairy-free butter, then pulse until thick
but not smooth.

3 Cut the potatoes into approximately 2cm

thick sticks, add to a saucepan, fill the pan
with water and bring to the boil. Boil for
roughly 10 minutes or until chips are starting
to soften but still maintain their shape, drain
the chips in a colander. Heat the oil in a deep
fat fryer or pan to 190ºC/380ºF/Gas 5 and fry
the chips for 4-5 minutes until golden and
crispy.

4 Finally, for the tofish, to make the batter

add the self raising flour to a bowl and slowly
add the lager whilst whisking to make a thick
smooth batter. Stick a piece of nori on one
side of the tofu, then dust in flour. Heat the oil
in a deep fat fryer or pan to 190ºC/380ºF/Gas
5, then dip the tofu into the batter ensuring
a good coating. Place into the oil to cook for
3-4 minutes on each side until golden.

9
 Black Pepper
Tofu with
Cauliflower Rice
Serves: 4

Smoky, spicy peppercorns are the star of this

Asian-inspired dish. If the quantity of pepper in
the recipe seems alarming, feel free to reduce it a
little, but reducing too much will lose the integrity
of the dish. Serve with some lightly steamed, fresh
greens.

• 1 medium cauliflower, trimmed

• 400g block extra firm tofu, drained and
pressed
• 2 tbsp cornflour
• 1 large green pepper, deseeded and cut into
chunks
• 1 bunch spring onions, trimmed and sliced
• 2-inch piece ginger, peeled and cut into
matchsticks
• 6 cloves garlic, peeled and sliced
• 1 red chilli, sliced
• 3 tbsp light soy sauce, plus a little extra for
marinating
• 3 tbsp ketjap manis
• 2 tbsp dark soy sauce
• 2 tbsp maple syrup
• 3 tbsp black peppercorns, roughly crushed
• 1 tbsp sesame oil
• 2 tbsp dairy-free butter
• Vegetable oil, for frying
• Sea salt flakes, to taste

1 Break the cauliflower into florets and add to a

food processor. Pulse until it has broken down to
resemble rice. Transfer to a large frying pan and
set aside. Cut the tofu into 2cm cubes and place
in a shallow dish.

2 Drizzle the tofu with a little light soy sauce and

toss to coat. Sprinkle over the cornflour and toss
once again. Heat a little oil in a large frying pan
and add the tofu. Cook, turning regularly, until
crispy and golden on all sides. Remove from the
pan onto kitchen paper and set aside.

3 Wipe the tofu pan with kitchen paper and add

a little more oil. Heat the oil over a high heat and
add the green pepper, and most of the spring
onions. Stir fry for a couple of minutes before
adding the ginger, garlic and chilli to the pan.
Continue to cook for a further 2 minutes. Add the
sauces and the crushed pepper to the pan and
allow to bubble for 4 minutes, until thickened
and reduced.

4 Place the cauliflower pan over a high heat and

season with the sesame oil and a little salt to
taste. Stir fry for 3 minutes, or until piping hot
and steaming. While the cauliflower is cooking
stir the butter into the tofu sauce. Serve in bowls,
with the tofu spooned over the top of the rice and
garnish with some extra spring onion.
10
 Tofu Special
Per serving (219g)
Calories 322, Fat 17g, Saturates 2.7g,
Sugars 13g, Salt 4.2g

11
 Tofu with Green
Quinoa Salad
Serves: 6
This tofu salad is refreshing and full of
nourishing ingredients. Quinoa and pumpkin
seeds are packed with essential amino acids
as well as beneficial nutrients and minerals,
while kale is a great source of fibre, vitamins
and minerals.
• 200g (1 cup) quinoa
• 200g (1 cup) kale
• 2 396g packets of tofu (we used Cauldron)
• 3 courgettes, sliced into thick discs
• 4 spring onions, sliced
12
• 65g (⅓ cup) pumpkin seeds
For the nori pesto:
• 100g (½ cup) kale
• 3 cloves garlic
• 2 nori sheets, roughly torn
• 120ml (½ cup) water (plus extra, if needed)
• 2 tbsp olive oil
• 2 tbsp lemon juice
• Sea salt and black pepper, to taste
1 Cook the quinoa according to packet
instructions.
2 To make the pesto, place the kale, garlic,
nori, pine nuts, water, oil, lemon juice, salt
and pepper in a small food processor and
process until smooth. Set aside.
3 Preheat a char-grill pan over high heat.
Cook the kale in batches, for 1-2 minutes
or until charred. Set aside. Cut each block
of tofu into 6 slices, and brush with half the
pesto. Cook for 2 minutes each side, or until
charred and cooked through. Do the same
with the courgette slices.
4 Fluff up the quinoa with a fork and stir
through the spring onion, pumpkin seeds
and remaining pesto. Toss to combine. Divide
the kale, quinoa, courgette and tofu between
plates and top with the pumpkin seeds to
serve.
Per Serving (338g)
Calories: 446, Carbohydrates: 31g, Sugars: 5g,
Salt: 0.24g, Fat: 24g, Saturates: 3.4g, Protein: 35g
 Tofu Special

Apricot BBQ Tofu

Makes: 12 pieces

This fruity BBQ sauce gets all its sweetness

from the apricots and maple syrup, meaning
there is no need for refined sugars.

For the BBQ sauce:

• 1 tsp oil
• ½ onion, finely diced
• 1 clove garlic, puréed
• 1 tsp fresh ginger, grated
• ½ red chilli, finely chopped
• 60g (2oz) dried apricots, chopped
• 2 tsp smoked paprika
• 100g (3½oz) tinned chopped tomatoes
• 1 tsp liquid smoke
• 1 tbsp soy sauce
• 1 tbsp maple syrup
• 1 tsp cider vinegar
• 2 tbsp water

For the tofu:

• 280g (10oz) extra firm tofu, cut into
12 sticks
• 1 tbsp smoked paprika
• 1 tbsp coconut oil

1 To make the BBQ sauce, heat the oil in a

saucepan over a medium-high heat. Add the
onion, garlic, ginger, chilli and apricots and
sauté for 3-4 minutes.

2 Add the paprika to the pan and cook for a

further 1-2 minutes, before adding the tinned
tomatoes, liquid smoke, soy sauce, maple
syrup, cider vinegar and water. Bring the
mixture to the boil, and boil for 2-3 minutes.

3 Once cooked, transfer the contents of

the saucepan to a blender and blend until
smooth.

4 Use the smoked paprika to dust the tofu,

being sure to coat it evenly. Then heat the
coconut oil in a frying pan over a high heat
and cook the tofu sticks for 2-3 minutes on
each side until crispy.

5 Remove the excess oil from the tofu pan

and add the BBQ sauce. Heat the mixture
through until warm before serving.

Per piece (51g)

Calories 77, Fat 3.8g, Saturates 1.4g, Carbohydrate
7.7g, Sugars 5.1g, Fibre 2g, Protein 4.8g, Salt 0.1g
13
 Vegan Carbonara
with Tofu Bacon
Serves: 4
A plant-based version of the Italian classic,
this carbonara is made with cashew nuts,
making it decadent and tasty. Paired with the
tofu bacon, it would make a great date-night
treat.
• Spaghetti or linguini pasta (enough to
serve four people)
For the carbonara sauce:
• 180g (1 cup) cashew nuts, soaked in hot
water for 20 mins
• 240ml (1 cup) plant-based milk
• 1 tbsp garlic powder
• 1 tsp Dijon mustard
• 4 tbsp nutritional yeast
• 1 tbsp apple cider vinegar
14
• 1 tsp black salt
• Salt and pepper, to taste
For the tofu bacon:
• 2 tbsp vegetable oil, for frying
• 100g tofu, drained and pressed
• 1 tbsp maple syrup
• 1 tsp liquid smoke
• 1 tsp smoked paprika
• 2 tbsp soy sauce or tamari
• ½ tsp garlic powder
• ½ tsp onion powder
To serve:
• Handful parsley, roughly chopped
1 Begin by preparing the tofu bacon. Cut the
drained and pressed tofu into small chunks.
Marinate the tofu in the maple syrup, liquid
smoke, smoked paprika, soy sauce, garlic
powder and onion powder. Set aside for
about 20 minutes so the tofu can absorb
flavours. If you want to prepare the tofu and
marinade in advance and marinate overnight,
the flavours will be stronger.
2 Once the tofu bacon has marinated, heat
the oil and fry the tofu chunks on a high heat
until crispy. Set aside.
3 To make the carbonara sauce, drain the
soaked cashew nuts in a high-speed blender,
blend all the carbonara sauce ingredients,
except the black salt together. Set aside.
4 In a large saucepan, cook the pasta
according to packet instructions.
5 Once the pasta is cooked, drain the water,
then pour over the carbonara sauce then
add the black salt and mix well. Stir in the
chopped parsley, saving some to garnish.
Season with a little more salt and pepper if
needed. Divide the pasta into four bowls, top
with the tofu bacon and a sprinkle of parsley.
Per serving (266g)
Calories: 550, Carbohydrates: 51.6g, Sugars: 8.4g,
Fat: 30.3g, Saturates: 5.1g, Protein: 22.9g, Salt: 3.8g

Smoked Tofu
and Curried
New Potatoes
Serves: 2
This dish has a warming hum to it, without
being overpowering and spicy. The addition
of smoked tofu makes it a real hearty but
healthy dish.
• 500g (17.6oz) new potatoes
• 1½ tsp mustard seeds
• 1½ tsp coriander seeds
• 1–2 tbsp oil
• 200g (7oz) pack smoked tofu with sesame
• 1 red onion, sliced
• 2 cloves garlic, crushed
• 3cm piece fresh ginger, grated
• 1 heaped tsp turmeric
• 2 tsp curry powder
• 2 handfuls fresh spinach (optional)
• Fresh coriander to garnish (optional)
1 Boil or steam the new potatoes until tender.
Whilst they are cooking, toast the mustard
and coriander seeds gently in a dry pan and
set aside.
2 When the potatoes are cooked, drain and
set aside.
3 In a shallow pan fry the tofu until crisp,
remove from the pan then heat the oil and fry
the onion until softened.
Tofu Special
4 Add the garlic and ginger and cook for
another minute or two. Add the spices and
seeds and cook for a further 30 seconds until
the aromas are released.
5 Stir in the spinach and potatoes until well
coated and top with the crisp smoked tofu.
Sprinkle with coriander to serve.
Top tip: This is a great recipe for
using up leftover cooked new
potatoes, which will also reduce the
cooking time
Per serving (469g)
Calories: 483, Carbohydrates: 50.2g, Sugars: 5.7g,
Fat: 25.1g, Saturates: 2.6g, Protein: 25g, Salt: 0.16g
15
 Tandoori Tofu • 2 tsp dried chilli flakes
• Pinch ground cloves
3 Add the spices to coconut cream, tomato
purée and lemon juice and stir to combine.
with Coriander • Pinch salt
• 2 tbsp coconut cream 4 Cut the tofu into large chunks and gently
and Mint Raita • 3 tbsp concentrated tomato purée
• 1 tbsp lemon juice
coat in the tandoori marinade. Leave to
marinate for at least 30 minutes.
Serves: 4
For the raita: 5 Preheat the oven to 200ºC/400ºF/Gas 6 and
This Indian classic is actually very easy to • 240g (1 cup) soya yoghurt line a baking tray with baking paper.
make at home. Prepare the marinade in • ½ cucumber, grated and drained
advance and leave overnight for a speedy • Small handful mint leaves, chopped 6 Skewer the tofu pieces and put them on the
next–day supper. • Small handful coriander, chopped baking tray. Bake for 15-18 minutes turning
• Large pinch salt them halfway through.
• 1 block tofu, drained and well pressed • 1 garlic clove, crushed
• Pinch sugar 7 Put the raita ingredients into a bowl and stir
For the tandoori paste: well to combine. Serve the tofu immediately
• Seeds of 5 cardamom pods 1 To make the tandoori paste, heat a dry with the raita.
• 1 tsp whole coriander seeds frying pan and toast the cardamom seeds,
• 1 tsp cumin seeds coriander seeds, cumin seeds, star anise,
• 1 star anise fennel seeds and cinnamon stick for a Top tip: These are great served with
• 1 tsp fennel seeds minute. Then, add the other dry spices for the naan bread, or for a healthier dish,
• 1 stick cinnamon tandoori mix and stir through until aromatic. rice and salad.
• 1 tsp fenugreek
• 1 tsp ground cumin 2 Transfer the spices to a high–speed blender
Per serving (229g)
• 1 tsp turmeric and blitz to a fine powder.
Calories: 219, Carbohydrates: 17.1g, Sugars: 9.6g,
• 1 tsp black peppercorns Fat: 11.3g, Saturates: 2.9g, Protein: 18.6g, Salt: 0.43g

16

Tofu Banh Mi
Serves: 3
This fusion dish showcases the prominent
French influences in Vietnamese cuisine.
Crusty French style baguettes and a creamy
mayonnaise based dressing combine with
pickled vegetables and spicy marinated tofu
to create this delicious sandwich.
For the tofu:
• 300g (10.5oz) smoked tofu, drained
• 1 tbsp vegetable oil
• 1 tbsp sesame oil
• 2 tbsp dark soy sauce
• 1 tbsp maple syrup
• 1 lime, juice only
• 2 tsp sriracha
• 1 tbsp fresh ginger, grated
• 2 cloves garlic, peeled and grated
• 1 tsp black pepper
• 1 red chilli, finely chopped
For the pickled vegetables:
• 1 carrot, peeled and shredded
• ⅛ red cabbage, shredded
• ½ cucumber, in ribbons
• 6 tsp sea salt flakes
• 6 tsp caster sugar
• 480ml (2 cups) white wine vinegar
For the dressing:
• 6 tbsp vegan mayonnaise
• 3 tbsp sriracha
• 2 tbsp soy sauce
To serve:
• 1 large or 2 small French baguettes, sliced
in half lengthways
• Fresh coriander, chives and mint
• Lime wedges
• Spring onions, shredded
1 Slice the tofu and set aside. In a shallow
dish, mix all the remaining tofu ingredients
together to create a marinade. Add the tofu
to the dish, coating both sides thoroughly.
Cover and refrigerate for 1 hour.
2 Place the pickling vegetables in separate
bowls. Mix together the vinegar, sugar and
salt and pour over the vegetables. Stir well to
coat them in the mixture. Cover and set aside.
Tofu Special
3 In a small bowl, mix together the dressing
ingredients until smooth. Taste and add
some more sriracha if you’d prefer it more
spicy.
4 Heat a large griddle pan over a high heat
and arrange the tofu in a single layer in the
pan. Press down on the tofu with a spatula to
help create char marks.
5 Cook for 5 minutes before flipping over the
tofu to cook on the other side. Add a little of
the marinade now and again to help the tofu
caramelise.
6 When ready to serve, spread the baguettes
generously with the mayonnaise and load
up with tofu and pickles. Add in some spring
onions, fresh herbs and chilli slices, if using.
Serve the remaining dressing on the side for
dipping.
Per serving (575g)
Calories: 623, Carbohydrates: 72.3g,
Sugars: 25.9g, Salt: 18.1g, Fat: 24.5g
Saturates: 2.6g, Protein: 11.9g
17
 PROTEIN
The all-powerful nutrient?
The truth about protein, where to source it and how much we really need

Why are we so obsessed
with protein?
Though the number of vegans in the UK
and worldwide is rapidly growing, we’re
still a minority and, as such, often have to
face questions about our lifestyle and diet,
the most common of which being: how do
you get protein? It seems that this question,
which is so often thrust upon unsuspecting
plant-based people, has led to an obsession
with the macronutrient. In the fear of being
devoid or lacking in protein, we’re hurriedly
snatching up any bar, drink or packaged food
labelled ‘high in protein’ – but is this truly the
answer? As a plant-based or vegan person,
are we really at risk of protein deficiency, and
if so, are there more natural, unpackaged
food sources we could rely on?
We’ve turned to the experts in the field to
answer all these questions, and more…
18
Doctor’s Advice
We caught up with Dr Sarah Brewer
(drsarahbrewer.com) to discuss her advice on
protein for the plant-based population.
The vegan diet often comes under a lot
of scrutiny, but if done correctly it can offer
a myriad of health benefits. Research has
shown that non-meat eaters have healthier
lifestyles compared with those following
a typical omnivore diet. Studies have also
shown positive associations between meat-
free eating and a lower incidence of obesity,
heart disease, high blood pressure, type 2
diabetes and digestive disorders such as
constipation. But questions are still asked
about where and how vegans can source
their protein.
What is protein?
Proteins are large, complex molecules that
are needed for the structure, function and
regulation of the body’s tissues and organs.
Alongside fats and carbohydrates, they’re
classed as the macronutrients. Proteins help
to maintain healthy hair, nails, bones and
skin as well as promoting brain development
and the production of hormones, such as
insulin – which helps to regulate blood sugar.
Protein makes up the enzymes that
chemical reactions in the body rely on. There
are over 10,000 different proteins that make
you what you are and keep you that way.
Proteins are made up of 20 amino acids, 11
of which can be made by the body and nine
which are classed as ‘essential’ that need to
be obtained from the diet.
How much do we need?
The Dietary Reference Values for protein
are set at 45g per day for women and 55g
for men. If you’re a number nerd, then
requirements normally sit at around 0.6g of

protein per kilo of body weight, and this is
the best way to calculate your needs. Whilst
a lot of emphasis is put on protein in the diet,
the truth is that most of us get more than
enough. Findings from the National Diet and
Nutrition Survey (2018) have shown that on
average, adults get around 77g of protein per
day – way more than your daily requirement!
Who needs more?
People who compete in sports or have a
heavy training regime may require more
protein to support the growth and repair
of muscle tissues. The amount of protein
differs depending on the type and intensity
of exercise, and can range from anywhere
between 1.2g and 1.8g per kilo of body
weight. Pregnancy also demands an increase
in protein as does recovery from illness,
which is often more a case of appetite and
overall food intake.
The popularity of protein
The dialogue around protein has evolved
over the years. The popularity of low-
carbohydrate diets and their vilification
of starchy foods has helped to boost the
interest in protein. The link between low-
carbohydrate diets (high in fat and protein)
and their ability to promote weight loss has
also helped to increase its popularity. As the
interest in protein has risen, it’s gone from a
nutrient needed to repair the body, to a verb
used to symbolise the concept of a healthy
diet.
Protein and veganism
There are many dietary stigmas associated
with veganism, most of which focus on
a difficulty in meeting all of your dietary
requirements. Following a vegan diet does
take a little more planning to ensure you get
the right number of vitamins, minerals and
protein, but this is nothing to do with the
principles of vegan eating and more a case
of understanding what foods you should
include to meet your needs.
There is no reason why a vegan diet can’t
supply you with enough protein, but the issue
is quality, not quantity. Some plant-based
proteins lack one or more of the essential
amino acids that we need to get from
our diet; complete vegan proteins (those
containing all the essential amino acids)
include quinoa, buckwheat, soya foods,
vegan Quorn, Ezekiel bread, seitan, hemp and
chia seeds. Other sources of protein include
beans, pulses and lentils. Even vegetables
contain a little protein that can contribute to
your daily intake, such as broccoli, spinach,
asparagus, artichokes, potatoes, sweet
potatoes and Brussels sprouts (containing
the greatest amount, at around 4-5g per
100g.)
A down side of protein?
Foods high in protein are also a better choice
of snack. Foods high in sugar are popular
snacks, that people use to try and ‘pep up’
their energy levels, but they may actually be
contributing to your mid-afternoon slump.
According to researchers at Cambridge
University, glucose (sugar) can reduce the
activity of orexin cells, which stimulate parts
of the brain that produce dopamine and
norepinephrine – the hormones that keep
us aroused and physically mobile. What they
also found was that amino acids found in
protein-rich foods not only stimulated orexin
cells, but prevented glucose from inhibiting
their function.
Essentially, there is absolutely no
reason as to why you cannot get enough
protein from a vegan diet – it’s simply a case
of understanding how to plan your diet
appropriately to ensure you get everything
your body needs.
Food Average Portion Size
Seitan 80g
Cooked beans 120g (half a tin)
Rye crispbreads 2 crispbreads
Tempeh 80g
Lentils 80g (raw)
Wholemeal bread 50g
Seeds 30g
Soya milk yoghurt 150g
Cooked brown rice 180g
Cooked chickpeas 120g (half a tin)
Tofu 80g
Cooked quinoa 180g
All-Powerful Protein
Restaurateur, Louise Palmer-
Masterton’s top tips for packing
in the protein
• Grains are lacking in lysine, beans are high in
lysine, therefore combining these two foods
gives a perfect protein to amino acid balance.
Grains and legumes are also complementary
proteins; i.e. ‘rice and beans’ is a complete
meal.
• Nuts and seeds together with legumes are
also complementary proteins. So, let's hear it
for houmous! This vegan staple is a complete
protein — chickpea (legume) plus tahini
(sesame seed).
• You don't even need to eat your full
spectrum of amino acids at the same meal.
The liver can store essential amino acids, so
as long as you eat a varied, plant-based diet
that regularly includes all the aminos, you’ll
be getting everything you need.
• We don’t need as much protein as people
think; most people eat almost double their
daily requirement, which could actually be
detrimental to health.
• The average pork chop contains
approximately 20g of protein; this is exactly
the same amount of protein as ½ cup of tofu,
or 1 cup of cooked beans. Add your tofu or
beans to vegetables, a sprinkling of seeds
or nuts and you’ll be up to more than 30g –
over half your RDA.
• It’s actually easy for vegans to eat more
than their RDA of protein. While trying to ‘get
enough protein’ many vegans are actually
getting more than they need.
Protein Per Serving
20g
10g
4.2g
10g
7g
3g
9g
6g
4.7g
9g
12g
10.9g
19
 Chorizo-Style
Seitan
Makes: 30 slices approx.

This spicy seitan is so versatile, great sliced

cold in a sandwich, diced and crisped up and
used in a paella or as a pizza topping.

For the seitan:

• 1 tbsp olive oil
• 1 onion, diced
• 2 cloves garlic, puréed
• 1 tsp chilli flakes
• 2 tbsp smoked paprika
• 2 tsp dried oregano
• ½ tsp ground cumin
• ½ tsp mixed spice
• 1 tbsp tomato purée
• 225g (1½ cups) vital wheat gluten
• 2 tbsp plain flour
• 60ml cup soy sauce
• 240ml (1 cup) vegetable stock

For cooking:
• 720ml (3 cups) vegetable stock
• 1 tbsp paprika

1 In a frying pan over a medium-high heat

add the oil, onion, garlic, chilli flakes, paprika,
oregano, cumin and mixed spice and sauté
for 3-4 minutes until onions are softened.
Then add the contents of the pan to a food
processor with the tomato purée and blend
until smooth.

2 In a large bowl, add the vital wheat gluten

and flour and slowly add the liquid whilst
mixing. Once incorporated knead the dough
for 4-5 minutes and shape into a sausage.
Wrap this tightly in cling film.

3 To cook the seitan, preheat the oven to

180ºC/355ºF/Gas 4. Bring the stock and
paprika to the boil and turn down to a gentle
simmer, add the seitan and allow to simmer
for 30 minutes. Remove the seitan from the
pan, remove the cling film and place on a
baking tray. Cook in the oven for 30 minutes.
Allow to cool before slicing.

Per serving (16g)

Calories 35, Fat 0.7g, Saturates 0.1g,
Carbohydrate 2g, Sugars 0.3g, Protein 6g, Salt 0.45g

20
 All-Powerful Protein

Pea and Pumpkin

Protein Smoothie
Whip up this smoothie in just a few
minutes. It is great way to refuel after a
workout or would make a quick and easy
on-the-go breakfast.

• 1 banana
• 400ml (1¾ cups) unsweetened
almond milk
• 1 scoop Pea and Pumpkin blend
(we used Nutreelife)
• 1 tsp instant coffee
• 1½ tsp cacao powder
• 2 tbsp agave syrup
• Handful ice, crushed

1 Add all ingredients into a blender.

Blend until smooth.

21
 SUPER Seeds are an easy way to get more of
the important nutrients and vitamins

SEEDS
We’ve picked out five of the healthiest
that we need into our bodies, and
we’ve compiled our top five to help you
choose the most nutritious ones next
time you go shopping. All of these are
great to add to any meal, or you can
eat them as a quick and healthy snack.
Each of the seeds we’ve chosen are
beneficial to human health, holding
different nutritional properties that
can be valuable for helping with health
conditions such as arthritis or diabetes.

and most delicious seeds

22
1
Super Seeds

CHIA
These small-but-mighty seeds are part of the mint
family, and are filled with fibre, protein, calcium and
antioxidants. They are an excellent source of omega-3
fatty acids and studies have shown that they are
good for stabilising blood sugar, heart health and can
promote weight loss. They are often used as an egg replacement
when mixed with water, but can be eaten raw or included in desserts
when soaked in a liquid.

PUMPKIN 2
Pumpkin seeds are full of potassium,
vitamin E and protein. They also contain
tryptophan, an amino acid that your body
converts into serotonin, which is then turned
into melatonin – the hormone that induces
sleep. A 2011 study found that pumpkin seeds
have properties to prevent complications
that come with diabetes, such as high
cholesterol and high blood sugar. The
hypoglycaemic properties of the seeds help

3
those with diabetes manage their blood sugar
levels better.

4
SESAME
Sesame seeds are ideal for sprinkling on top of food and are
commonly used to make sesame oil but are also a good source of
zinc, vitamin B1, iron and magnesium, as well as lots of other
nutrients. They contain sesamin and sesamolin, which belong to
a group of fibres called lignans. These have been proven to be
beneficial to human health with their cholesterol-lowering effects
and can prevent high blood pressure.

SUNFLOWER
A study of 6,000 adults saw that an increased intake of nuts
and seeds reduced inflammation and in some people they
can help reduce the risk of heart disease. They are a good

5
source of magnesium and studies have found that it can help
reduce the severity of asthma, lower high blood pressure and
prevent the onset of migraines. Sunflower seeds are rich in
vitamin E and B1 and B6.

POMEGRANATE
These colourful seeds are a delicious, sweet seed and can be sprinkled
on salads, granola, and porridge or eaten as a snack. They are full
of vitamin C, potassium and folate and contain flavonols that are
beneficial to helping treat arthritis because of the anti-inflammatory
properties. The polyphenols in the juice of pomegranate seeds have
been reported to promote cardiovascular health, including healthier
blood pressure levels.
23
 Sunflower
Seed Milk
Makes: 720ml (3 cups)

This sunflower seed milk is an interesting

alternative to your usual plant-based milk,
while also being full of nutrients and protein.

• 140g (1 cup) raw, organic sunflower

seeds, soaked overnight (we used Suma)
• 710ml (3 cups) water
• Pinch sea salt
• Small pinch organic powdered vanilla
(optional)

1 Drain and rinse the soaked sunflower

seeds, then place in a high-speed blender
with the remaining ingredients and blitz until
smooth and creamy.

2 Transfer the milk to a bag or muslin

covered jug. Then squeeze the mixture
through the material to strain.

3 Stir the strained milk and place in a

sterilised bottle to keep in the fridge for up to
3 days.

Per serving (47g)

Calories: 274, Carbohydrates: 9.4g, Sugars: 1.2g,
Salt: 0.14g, Fat: 24g, Saturates: 2.1g, Protein: 9.7g

24
 Super Seeds

Sunflower Seed • 1 clove garlic, crushed

Cream Cheese
Serves: 6
A great way to use up the pulp from your
sunflower milk. More food, less waste!
• 130g (1 cup) sunflower seed pulp, strained
from the milk
• 1 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1 tbsp nutritional yeast
• Pinch sea salt
• Parsley and chives, finely chopped
for coating
1 Line a ramekin or small bowl with cling
film, leaving enough hanging over the edge to
bring up and cover the top of the dish, then
set aside.
2 Combine all of the ingredients, apart from
the fresh herbs, in a bowl and mix well.
3 Form the cheese roughly to the size of the
ramekin with your hands and roll in the fresh
chopped herbs.
4 Press the herb-coated cheese into the
ramekin and bring the cling film up over the
top to cover.
5 Refrigerate for 1 hour or until ready to serve.
Turn out the ramekin, remove the cling film
and enjoy with crackers.
Per serving (27g)
Calories: 149, Carbohydrates: 4.5g, Sugars: 0.6g,
Salt: 0.07g, Fat: 13.4g, Saturates: 1.3g, Protein: 4.8g
25
26
 Breakfast and Brunch

Breakfast
and Brunch
Start the day right with these
tasty recipes

27
 English
breakfast

28

Aubergine Bacon
Makes: 12 slices
This aubergine bacon takes on the saltiness
of the soy sauce and the smokiness of the
liquid smoke and smoked paprika. The
texture is crisp and slightly chewy, making a
tasty plant-based alternative for your English
breakfast.
• 2 tbsp soy sauce
• 1 tbsp vegan Worcestershire sauce
• 1 tsp maple syrup
• 2 tsp liquid smoke
• 1 tsp smoked paprika
• ½ tsp onion granules
• ½ tsp garlic salt
• ½ tsp mustard powder
• ½ aubergine, cut into 12 thin slices
1 Preheat the oven to 160C°/320°F/Gas 3. Add
the soy sauce, Worcestershire sauce, maple
syrup, liquid smoked, smoked paprika, onion
granules, garlic salt and mustard powder into
a shallow tray. Place the aubergine slices in
the liquid for 60 minutes, flipping halfway.
2 Transfer the aubergine slices to a baking
tray and cook for roughly 40 minutes, flipping
halfway until the aubergine is cooked and
crisping up. Remove from the oven and serve.
Baked Butter
Beans
Serves: 4
The paprika and maple syrup gives these
simple baked beans a smoky flavour. Serve
alongside your full English breakfast, or just
pop them on toast for a quick but satisfying
meal.
• 1 tsp garlic salt
• 2 tsp smoked paprika
• 300g (1¼ cups) passata
• 1 tbsp tomato purée
• 1 tsp maple syrup
• 60ml (¼ cup) vegetable stock
• 400g (14oz) tin butter beans, drained
1 Add all ingredients to a saucepan and cook
over a medium heat for 8-10 minutes, or until
the sauce has thickened and the beans have
softened.
Bean Breakfast
Sausages
Makes: 8
Bursting with flavour, these sausages make
a super-easy addition to a Sunday morning
breakfast. If you have a couple left over, pack
them up and save them for work the next day.
• 400g (14oz) tin kidney beans, drained
• 60g (½ cup) buckwheat flour
• 1 tbsp smoked paprika
• 2 tbsp soy sauce
• 1 tsp thyme
• 1 tsp onion granules
• 1 tsp ground ginger
• 2 tsp dried sage
• 1 tsp ground black pepper
• 1 tsp garlic salt
• ½ tsp nutmeg
1 Preheat the oven to 200°C/400°F/Gas 6.
Add all ingredients to a food processor
and blend until almost smooth. Shape the
mixture into 8 sausages and transfer to the
fridge for at least 1 hour to firm up slightly.
2 Transfer the sausages to a lined baking
tray and place in a hot oven to cook for 15-20
minutes until the sausages have firmed up
and are cooked through.
Per serving of baked butter beans (184g)
Calories: 111, Fat: 1.1g, Saturates: 0.1g,
Carbohydrate: 19g, Sugars: 6g,
Fibre: 2g, Protein: 7.4g, Salt: 1.8g
Per rasher of aubergine bacon (16g)
Calories: 7, Fat: 0.1g, Saturates: 0g,
Carbohydrate: 1.2g, Sugars: 0.7g,
Fibre: 0g, Protein: 0.4g, Salt: 0.45g
Breakfast and Brunch
Chickpea and
Spinach Scramble
Serves: 4
The combination of nutritional yeast and
kala namak gives this scramble an ‘eggy’
flavour, making this recipe a quick, cheap
and nutritious plant-based alternative to
scrambled egg.
• 2 400g (14oz) tin chickpeas (in brine)
• 1 tbsp cider vinegar
• 2 tbsp nutritional yeast
• ½ tsp garlic salt
• ½ tsp turmeric powder
• ¼ tsp kala namak (black salt)
• 60g (2oz) spinach
1 Take one tin (400g) of chickpeas and add
the contents to a blender, including the
liquid, and blend until smooth.
2 Drain the aquafaba from the second tin
of chickpeas, then place them into a bowl,
followed by the cider vinegar, nutritional
yeast, garlic salt, turmeric and kala namak.
Use a fork to mash the chickpeas and mix all
the ingredients together.
3 Add the blended chickpeas, mashed
chickpeas and spinach into a saucepan over a
medium heat. Cook for 3-4 minutes until the
spinach has wilted and the chickpeas are hot.
Per bean breakfast sausage (64g)
Calories: 95, Fat: 0.9g, Saturates: 0.3g,
Carbohydrate: 17g, Sugars: 0.5g,
Fibre: 4g, Protein: 5.6g, Salt: 1.2g
Per serving of scramble (221g)
Calories: 289, Fat: 5.7g, Saturates: 0.5g,
Carbohydrate: 46g, Sugars: 8.3g,
Fibre: 14g, Protein: 15g, Salt: 1.3g
29
 French Toast
with Poached
Strawberries
Makes: 6-8 slices
French toast is classically made with eggs
and milk, but the combination of soy milk
and gram flour makes a great substitute. This
dish would make a great breakfast or brunch.
For the poached strawberries:
• 120ml (1 cup) water
• 115g (½ cup) caster sugar
• ½ tsp vanilla essence
• 1 tsp ground cinnamon
30
• 400g (14oz) strawberries, halved
For the French toast:
• 240ml (1 cup) soya milk
• 50g (⅓ cup) gram flour
• 1 tbsp maple syrup
• ½ tsp vanilla extract
• ½ tsp ground cinnamon
• ¼ tsp ground nutmeg
• 6-8 slices bread, depending on size
• 2 tbsp coconut oil, for frying
1 For the poached strawberries, add the
water, sugar, vanilla and cinnamon to a
small saucepan and bring to the boil. Once
boiling remove from the heat and add in
the strawberries, making sure they are
submerged in the liquid. Leave to cool down.
2 To make the French toast, whisk together
the milk, flour, maple syrup, vanilla,
cinnamon and nutmeg. Pour into a shallow
tray, lay the bread in the batter and leave
for one minute before flipping over for
another minute to allow the bread to absorb
some mixture.
3 To cook the French toast, heat the coconut
oil in a frying pan over a medium heat.
Add the bread, fry for 2-3 minutes on each
side until golden and the batter is cooked
through. Top the French toast with the
poached strawberries and a little drizzle of
the poaching syrup to serve.
 Breakfast and Brunch

Banana and For the peanut butter syrup:

• 4 tbsp peanut butter
1 To make the peanut butter syrup, whisk
together the peanut butter, water and
Peanut Butter • 4 tbsp water
• 2 tbsp maple syrup
maple syrup.

Pancakes For the pancakes:

Makes: 16
Bananas are a good source of simple
carbohydrates (for a quick energy boost),
and potassium (for muscle recovery). These
pancakes make a great pre- and post-
workout food.
• 1 tbsp agave syrup
• 240ml (1 cup) dairy-free milk
• 1 banana
• 120g (1 cup) buckwheat flour
• 1 tsp baking powder
To serve:
• 2 tbsp flaked almonds
• 1 banana, sliced
• Raspberries (optional)
2 Then, for the pancakes add to a blender,
the agave, milk, banana, flour and baking
powder and blend until a smooth batter is
formed. Heat a frying pan over a medium
high heat, and add 2 tablespoons of the
batter into the frying pan. Cook each pancake
for 2-3 minutes per side until cooked through.
Repeat this with all of the batter.
3 To serve, layer pancakes and banana
then top with the flaked almonds, raspberries
and syrup.

31
 Tropical
Smoothie Bowl
Serves: 1

This tropical smoothie bowl will help you

start your day with a fruity bang.

For the smoothie:

• 1 ripe banana, peeled and sliced
• ½ medium mango, peeled and cubed
• ¼ ripe pineapple, peeled and cubed
• 120ml (½ cup) coconut water, chilled
• Pinch vanilla bean powder (optional)
• ½ lime, juice only

To decorate:
• Fresh coconut flesh
• Pineapple and mango pieces
• Vanilla bean powder

1 Place all of the smoothie ingredients into

a high powered blender and blitz until very
smooth.

2 Pour into a serving glass or bowl (we used

a fresh coconut shell) and decorate with the
toppings. Serve immediately.

Per 100g
Calories: 49, Fat: 0g, Saturates: 0g, Carbohydrates:
11g, Sugars: 10g, Protein: 0.6g, Salt: 0.11g

32

Blackberry Vanilla
Chia Pudding
Serves: 2
This get-ahead breakfast treat feels indulgent,
but is full of healthy ingredients to set
you up for the day. Simply make it in the
evening, pop it in the fridge, and you’ll have
a nutritious and filling morning meal to grab
and go.
Per serving (239g) Calories: 297, Fat: 12g,
Saturates: 1.2g, Sugars: 21g, Salt: 0.15g
For the blackberry compote:
• 125g (1 cup) blackberries,
defrosted if frozen
• 1 tbsp maple syrup
• 60ml (¼ cup) water
• ½ tsp vanilla extract
• ¼ tsp nutmeg
• 1 tbsp chia seeds
For the chia pudding:
• 240ml (1 cup) oat milk
• 50g (⅓ cup) chia seeds
• 1 tsp vanilla extract
• ¼ tsp nutmeg
• ¼ tsp cinnamon
• 1 tbsp maple syrup
• Fresh blackberries (optional)
Breakfast and Brunch
1 Make the compote by adding all of the
ingredients, except the chia seeds, to a small
pan and bring to a gentle simmer. Lightly
crush the berries with the back of a fork so
that they release their juices but still retain
some texture.
2 Remove from the heat and stir in the chia
seeds. Set aside to cool completely.
3 Whisk together all of the ingredients for
the chia pudding in a large bowl. Set aside to
thicken to a pudding consistency.
4 Assemble the puddings by alternating
layers of pudding, compote and fresh
blackberries in a mason jar, or other portable
container. Chill until ready to serve.
33
 Peanut Butter
and ‘Jam’
Serves: 3 Overnight
Oats
• 50g (½ cup) gluten-free oats
• 240ml (1 cup) plant-based
milk (we used soya)
• 2 tbsp peanut butter

For the raspberry chia

jam:
• 120g (1 cup) frozen
raspberries
• 2 tbsp maple syrup
• 4 tbsp water
• 1 ½ tbsp chia seeds

1 Mix together the oats and milk

in a jar or container of choice
(lidded, if using it as an on-the-
go breakfast) then stir through 1
tablespoon of the peanut butter.
Leave in fridge overnight.
2 Meanwhile, make the raspberry
jam by adding the raspberries
to a small pan along with the
maple syrup and water. Cook
on a medium heat, stirring
continuously.
3 Once the raspberries start to
soften, press them down using
the back of a wooden spoon.
Carrot Cake
Serves: 3
1 Mix together the oats, maple syrup (if
• 50g (½ cup) gluten-free oats using) and milk in a jar or container of
• 1 tsp maple syrup (optional) choice (lidded if using it as an on-the-go
• 240ml (1 cup) plant-based milk (we used breakfast).
soya)
• ½ tsp cinnamon 2 Stir in all remaining ingredients, except
• ½ tsp ginger the yoghurt and 1 tablespoon of pecans,
• 2 tbsp sultanas then leave in the fridge overnight.
• 1 carrot, peeled and grated
• 2 tbsp pecans, chopped (use 1 tbsp to 3 When ready to eat, serve with a dollop
decorate) of yoghurt on top and sprinkle with the
• Soya or coconut yoghurt, to serve remaining tablespoon of chopped pecans.

4 Take off the heat before mixing

in the chia seeds. Leave to set in
the fridge for about an hour.

5 The next day, when the oats

are ready, stir a little of the
raspberry chia jam through the
oats and top with the remaining
tablespoon of peanut butter.

Per serving (162g) Calories 338, Fat 21g, Saturates Per serving (124g) Calories 114, Fat 2.8g, Saturates
34 4.1g, Carbohydrate 30g, Sugars 12g, Fibre 6g, 0.4g, Carbohydrate 18g, Sugars 4.8g, Fibre 3g,
Protein 13g, Salt 0.02g Protein 5.1g, Salt 0.04g
 Breakfast and Brunch

FOUR
Strawberry
Cheesecake
Serves: 3

W AY S
• 50g (½ cup) gluten-free oats
• 240ml (1 cup) plant-based
milk (we used soya)
• 1 tbsp desiccated coconut
• 75g (½ cup) strawberries, tops
Eating overnight oats for breakfast is a great way to start your removed and chopped
• Granola of choice, to serve
day, as they’re filling and packed full of nutrients. Add a fun • 1 tbsp soya or coconut
and delicious twist to them with these plant-based toppings. yoghurt, to serve

For the strawberry

compote:
• 100g (⅔ cup) fresh
strawberries, tops removed,
Apple Pie halved
• 2 tsp maple syrup
Serves: 3 • ½ tsp fresh lemon juice
1 Mix together the oats and milk in a jar or • ¼ tsp vanilla extract
• 50g (½ cup) gluten-free oats container of choice (lidded if using it as an
• 240ml (1 cup) plant-based milk on-the-go breakfast). 1 Mix together the oats and milk
(we used soya) in a jar or container of choice
• ½ tsp cinnamon 2 Stir in all remaining ingredients, except (lidded, if using it as an on-the-
• 2 tbsp sultanas the yoghurt; then leave in the fridge go breakfast).
• 1 red apple, grated (plus extra, overnight.
to serve) 2 Stir in the other ingredients,
• 1 tsp maple syrup (optional) 3 Serve topped with a dollop of yoghurt except the granola and
• Soya or coconut yoghurt, to serve and a little extra apple. yoghurt, then leave in the
fridge overnight.

3 Meanwhile, to make the

compote, place the strawberries,
maple syrup, lemon juice and
vanilla in a small saucepan and
bring to a simmer over medium
heat.

4 Once simmering, reduce to a

low heat and cook for around 10
minutes, stirring often, until the
strawberries are very soft. Place
the compote in the fridge to cool.

5 When the oats are ready, layer

the strawberry compote over the
top of them, followed by a dollop
of yoghurt and a sprinkling of
granola.

Per serving (163g) Calories 133, Fat 2.6g, Saturates Per serving (162g) Calories 127, Fat 3.6g, Saturates
0.4g, Carbohydrate 24g, Sugars 10g, Fibre 4g, 1.3g, Carbohydrate 19g, Sugars 5.8g, Fibre 3g, 35
Protein 5g, Salt 0g Protein 5.2g, Salt 0.01g
 Wholemeal and For the boiling:
• 2L (8⅓ cups) water
3 Preheat the oven to 200°C/400°F/Gas 6.
Split the dough into 10 equal pieces, and
Pumpkin Seed • 4 tbsp baking powder roll each piece into a 40-50cm long sausage.
Bend each sausage into a ‘U’ shape, twist the
Pretzels To finish: ends together, then fold the ends down to
the base of the ‘U’ and press down to seal,
• 2 tbsp coarse sea salt
Makes: 10 • 4 tbsp pumpkin seeds forming the classic pretzel shape. Repeat this
with all 10 pieces.
Soft baked pretzels are a great tasting snack, 1 Mix the hot water and milk together, so you
with a salty and chewy crust and a soft fluffy have a tepid mixture. Add the sugar and yeast 4 In a large saucepan, bring the water and
centre. to this mixture and leave to activate for 5-6 baking powder to a boil. Once boiling, add
minutes. each pretzel to boil for approximately 30
For the dough: seconds, and then remove from the water.
• 120ml (½ cup) hot water 2 In a large bowl, mix the bread flour, Place the pretzels onto a baking tray and
• 240ml (1 cup) soya milk wholemeal flour and salt together. Slowly sprinkle with sea salt and pumpkin seeds.
• 1 tbsp sugar add the yeast mixture whilst mixing to form Place in the oven to bake for 18-20 minutes
• 1 tbsp yeast dough. Knead the dough for 5-6 minutes until golden.
• 220g (2 cups) strong white bread flour until the mixture is elastic. Leave to prove in
Per pretzel (82g) Calories: 165, Fat: 1.2g,
• 220g (2 cups) wholemeal flour a warm place for 45-60 minutes until doubled Saturates: 0.2g, Carbohydrate: 33g, Sugars: 1.7g,
• 1 tsp salt in size. Fibre: 3g, Protein: 6.1g, Salt: 0.01g
36
 Breakfast and Brunch

Best White Loaf 1 In a large bowl, mix together the flour, 5 Preheat the oven to 200°C/400°F/Gas 6 and
yeast, salt and sugar. dust a baking sheet with flour. Turn the risen
Makes: 1 large loaf
dough out onto a lightly oiled surface and
2 Pour the butter and water into the flour mix knock it back to remove the air.
Is there anything better than the smell of
and use your hands to combine into a rough
freshly-baked bread? Try this recipe for a tasty
ball of dough. 6 Knead the dough briefly for a few minutes
white loaf and enjoy freshly-baked bread at
and shape into an oval loaf. Liberally dust the
home.
3 Lightly oil a smooth worktop and begin to top and sides with flour and use a sharp knife
knead the dough, stretching and folding as to make a few deep slices in the top.
• 500g (4½ cups) strong white bread flour,
you work. Knead the dough for 5-10 minutes
plus extra for dusting
or until it is smooth and elastic. 7 Place the loaf on the floured baking sheet
• 2 tsp fast-action yeast
and transfer to the oven. Pour a glass of water
• 2 tsp sea salt flakes
4 Lightly coat the ball of dough with oil and into the bottom of the oven to create steam
• 1 tsp sugar
place back in the bowl. Cover loosely with and close the door. Leave to bake for 30-40
• 1 tbsp dairy-free butter, melted
cling film and set aside in a warm place. minutes. The loaf should be golden and the
• 300ml (1¼ cups) warm water
Leave to rise for an hour or until it has bottom should sound hollow when tapped.
• Olive oil, a little for greasing doubled in size. Leave to cool on a wire rack.

Per serving (838g)

Calories: 1900, Fat: 16g, Saturates: 3.5g, Carbohydrate:
385g, Sugars: 6.6g, Fibre: 19g, Protein: 60g, Salt: 12g

37
 Tofu scramble only (129g)
Calories: 254, Carbohydrates: 4.3g,
Sugars: 1.6g, Salt: 0.58g, Fat: 19g,
Saturates: 2.8g, Protein: 19g

Pesto Tofu • 4 tbsp (¼ cup) vegan tomato pesto

• ½ tsp black salt (kala namak)
1 In a medium sized saucepan, heat the oil.
Add tofu to the pan and allow to cook, stirring
Scramble • Pinch turmeric (optional, for colour)
• 4 tbsp nutritional yeast (optional)
frequently and crumbling it up as it cooks
with a wooden spoon.
• Salt and pepper to taste
Serves: 3
• 3 spring onions, sliced 2 Add the pesto, black salt, turmeric and
nutritional yeast. Stir until the tofu is
This tofu scramble is ideal brunch grub. It’s
full of flavour, but requires minimal prep and To serve (optional): well coated.
cooking time. • Sourdough bread
• Spinach, cooked 3 Season generously with salt and pepper
• Cherry tomatoes, halved and add in the spring onions.
For the tofu pesto scramble:
• 1 tbsp oil • Avocado, sliced
• 1 spring onion, sliced 4 Serve on toasted sourdough bread with
• 280g (10oz) firm or extra firm tofu, drained
cooked spinach, tomatoes, avocado and a
(we used tofoo)
sprinkling of spring onion.
38
 Breakfast and Brunch

Best-Ever Beans • 1 tbsp maple syrup

• 2 tsp smoked paprika
occasionally, until the sauce has thickened.

On Toast • ½ tsp thyme

Serves: 2
These beans are rich, tasty and so easy to
make. Something for all the family to enjoy.
• 2 tsp olive oil
• 1 small red onion, peeled and finely diced
• 2 gloves garlic, peeled and finely chopped
• 400g (14oz) tin cannellini beans, drained
• 2 tbsp tomato purée
• 160ml (⅔ cup) water
• 1 tsp bouillon powder
• ½ tsp chilli flakes
• Sea salt and black pepper, to taste
• 4 thick slices crusty bread
• Dairy-free butter, optional
1 Gently heat the olive oil in a small saucepan
before adding the onions and garlic with a
pinch of salt. Cook gently until the onions
have softened.
2 Add the rest of the ingredients to the
pan and stir well to combine. Bring to a
gentle simmer and leave to cook, stirring
3 Lightly toast the bread on both sides and
spread with non-dairy butter. Arrange the
toast onto plates and pile the beans on top.
Top tip: These beans freeze well in
sealed bags for up to three months.
Defrost thoroughly before reheating
until piping hot to serve.
Per 100g: Calories: 123, Fat: 2.6g, Saturates: 0.4g,
Carbohydrates: 16g, Sugars: 2.6g, Protein: 6.3g,
Salt: 0.49g

39
 Ackee Scramble
on Toast
Serves: 2
Ackee makes a great substitute for breakfast
scrambled eggs, though this tasty dish is
perfect at any time of the day.
• 1 tbsp dairy-free butter, plus extra for the
toast
• 540g (19oz) tin ackee, well drained
• 1 tsp kala namak (black salt)
• Sea salt and black pepper, to taste
40
• 4 slices crusty granary bread, toasted
• 2 tbsp fresh chives, finely chopped
1 Place a large frying pan over a medium
heat, add the butter and allow to melt. Add
the ackee to the pan and gently stir fry until
hot. Break the ackee up gently as it cooks
until you have the texture of scrambled eggs.
2 Add the kala namak to the pan and season
with salt and pepper to taste.
3 Butter the toast and arrange on plates.
Top with the ackee and sprinkle with chives.
Serve immediately.
Per 100g
Calories: 174, Fat: 14g, Saturates: 0.4g,
Carbohydrates: 7.3g Sugars: 1.1g,
Protein: 4.2g, Salt: 0.73g
 Breakfast and Brunch

Loaded Breakfast
Burritos
Serves: 6

These are jam-packed full of fillings and flavour. Make

them to enjoy at home, or even on-the-go as a breakfast
or brunch treat.

For the crispy potatoes:

• 3 baking potatoes, peeled and cut into 1cm dice
• 1 tbsp olive oil
• 6 garlic cloves, left whole and unpeeled
• Sea salt and black pepper, to taste

For the tofu scramble:

• 450g (2½ cups) extra firm tofu, drained and pressed
• ½ tsp turmeric powder
• 1 tsp kala namak (black salt)
• ½ tsp ground black pepper

For the garlic spinach:

• 300g (2 oz) baby leaf spinach, washed
• 1 red pepper, deseeded and sliced
• 2 cloves garlic, peeled and sliced
• Sea salt and black pepper, to taste
• 1 tbsp olive oil

To serve:
• 200g (1 cup) cherry tomatoes
• 200g (1 cup) baby button mushrooms, wiped
• 400g (2¼ cups) baked beans, homemade or store bought
• 6 seeded tortilla wraps
• 1 avocado, peeled and sliced
• Hot sauce (optional)
• Ketchup (optional)
• Mustard (optional)
• Houmous (optional)

1 Preheat the oven to 180°C/350°F/Gas 4. Add the diced

potatoes to a roasting dish and toss with the oil, garlic and
seasoning. Roast for 1 hour, or until tender, golden and
crispy.

2 When the potatoes have been cooking for 40 minutes,

place the tomatoes, mushrooms, a splash of oil and some
seasoning in a roasting dish and transfer to the oven.

3 10 minutes before serving, place a large frying pan over a

medium heat and add a splash of oil. Crumble in the tofu
with your fingers, along with the turmeric and seasonings.
Leave to cook, stirring occasionally.

4 In a wok or frying pan add all of the spinach ingredients

and place over a high heat. Quickly stir fry until the garlic is
fragrant and the spinach has wilted. Whilst the garlic spinach
is cooking, warm the baked beans in a pan or microwave.

5 When the potatoes, tomatoes and mushrooms have

finished cooking, remove them from the oven. Lightly warm
the tortillas in a dry pan, or the switched off oven.

6 To serve, place all the fillings and sauces onto the table
and let people create their own wraps. Serve with plenty Per serving (549g)
of napkins! Calories: 618, Carbohydrates: 74g, Sugars: 6.2g,
Salt: 1.5g, Fat: 26g, Saturates: 6g, Protein: 28g
41
 Per 100g (waffles only)
Calories: 163, Carbohydrates: 25.0g,
Sugars: 4.7g, Fat: 4.2g, Saturates:
2.4g, Protein: 4.6g, Salt: 0.61g
42
 Breakfast and Brunch

Sweet and • Black beans

Savoury Sweet
Potato Waffles
Makes: 6 large waffles
You can add whichever savoury or sweet
toppings you like. We used diced avocado,
hot sauce, non-dairy yoghurt, black beans,
fresh coriander and sliced chilli to our
savoury waffles. If you have a sweeter tooth,
you could try blueberries, banana, nuts and
maple syrup.
For the batter:
• 200g (1 cup) sweet potato mash, cooled
• 100g (1 scant cup) plain flour
• 100g (1 scant cup) wholemeal flour
• 2 tsp baking powder
• 1 tsp bicarbonate of soda
• 1 tsp sea salt
• 1 tbsp coconut sugar
• 360ml (1½ cups) oat milk
• 2 tbsp flax meal mixed with
4 tbsp cold water
• 2 tbsp coconut oil, melted,
plus extra for brushing
• 1 tsp apple cider vinegar
Savoury toppings:
• Avocado, diced
• Hot sauce
• Non-dairy yogurt
• Lime
• Fresh coriander
• Fresh chilli, sliced
Sweet toppings:
• Blueberries, fresh or frozen
• Banana, sliced
• Nuts, toasted and chopped
• Maple syrup
• Tahini mixed with maple syrup and fresh
lime juice
• Fresh mint leaves
• Fresh nutmeg, grated
1 In a large bowl, mix together the sweet
potato, 2 types of flour, baking powder,
bicarbonate of soda, salt and sugar. Gradually
whisk in the milk, followed by the flax
mixture, coconut oil and apple cider vinegar,
until you have a thick, smooth batter.
2 Preheat your waffle iron or maker whilst
you prepare your toppings. Lightly oil the
waffle plates with a little coconut oil and
add a ladle of batter to each. Cook according
to your machine instructions. The finished
waffles should be crisp on the outside and
cooked and fluffy in the middle. Keep
warm while you repeat with the rest of
the batter mix.
3 Serve the waffles warm, with toppings of
your choice.

43
 ESS E N TI A L G U I D E T O
D E H Y D R AT I N G
The easy and on-trend way to transform your fruit and veg

44

F
ood dehydrators are without a
doubt the latest en vogue kitchen
appliance, and they’re a god send for
those following a plant-based diet. Usually
comprised of a series of small shelves or
sections, dehydrators use low amounts of
heat and an in-built fan to disperse hot air
throughout the appliance. Over time, this
steadily reduces the amount of water in the
food until it appears dried and sometimes
lightly brown. It can be a lengthy process, but
the results are more than worth it.
Though our ancestors weren’t fortunate
enough to have handy dehydrator machines
sitting on their kitchen worktop, the method
of drying and dehydrating food has been
used for thousands of years. Some studies
have even dated the idea back to prehistoric
times, though hot-air dehydration was not
developed until 1795, in France.
What are the benefits?
Taste: Removing the water from fruits and
vegetables naturally concentrates and
intensifies its flavour. The crisp and chewy
textures, which can be achieved through
dehydration, make the fruit and veg appear
more akin to a naughty treat than a healthy
whole food – meaning it’s a great way to get
fussy children (and adults for that matter!)
excited about healthy eating.
Preservation: Just as our ancestors did,
we can use dehydration to make food last
longer. Drawing out the moisture from food
means it limits the amount of mould, yeast
and bacteria that can affect the produce – as
most nasty bacteria likes to feast on fresh,
water-filled foods. In addition, by dehydrating
food yourself, you can eliminate the need
for artificial preservatives – which are often
found in dehydrated food in shops. Handily,
you can also rehydrate your food at a later
date, by adding water, or putting it in a soup,
sauce or stew – meaning you can have fresh,
ripe mango even in the depths of winter.
Waste and money: Due to the great
preservative qualities of dehydration, it can
help minimise your food waste. Whether it’s
produce you’ve bought from a store or grown
in your own garden, there will always be
extra that you struggle to use up – especially
during each fruit’s peak season, such as
EG: Dehydrating
tomatoes and strawberries in summer. In to use later in cooking. Blueberries are a
turn, this will also help to reduce your spend great example, as they’re delicious when
on items such as on-the-go snacks, which ripe and juicy during the summer, but often
can be easily made from leftover fruit and veg go off quickly. Trying popping any leftover
in your dehydrator. blueberries in the dehydrator and using the
dried fruit in muffins, pancakes or even a chia
Does it counteract the food’s seed pudding.
nutritional value?
When food is dehydrated using a small
kitchen dehydrator, the heat can sometimes
decrease the nutritional values of certain
fruits and vegetables. Vitamin C, for instance,
is found in almost every fruit and vegetable
to certain extents, but it is also sensitive to
heat, water and even air, and so cooking can
often decrease its content. Similarly, vitamin
A is light-sensitive and may be affected not
only by this, but also by the subtle heat used
during the dehydration process. However,
because the heat is so gentle, some studies
have concluded that the nutritional value
lost can be little as five per cent – making it
almost as healthy as eating the fresh stuff,
and often far more convenient.
Ideas to get you inspired
Dehydrating food isn’t just handy for
preservation, but can be a great way to make
new and exciting snacks. Why not try these…
Fruit leather: This is an awesome way
to use up over-ripe fruit and because, when
rolled, the leather looks more like a sweet
than one of your five-a-day. It’s a great way
to encourage those who aren’t keen on fruit
to give it a go. Start by puréeing your fruit
(some people sweeten with agave nectar or
syrups at this stage, though it’s healthier not
to), then pour the mixture onto a tray of your
dehydrator and use a spatula to push it out
into a smooth, thin layer. Then, simply turn
on your dehydrator and leave it to dry for at
least six hours.
Vegetable crisps: We all suffer from
crisp cravings every now and then, but
are all too aware of the negative health
implications they can have – thanks to
their excessive levels of oil, fat and salt. Try
making vegetable crisps by placing thin
slices of vegetables (courgettes work really
well) in a bowl, with a very little amount of
oil and some seasoning of your choice. Avoid
overdoing the seasoning and oil, as this will
increase the calorie levels of the
crisps. Once the vegetable
slices are coated in the
subtle seasoning, place
them in the dehydrator
and allow them to dry
for around eight hours,
preferably.
Fruit for cooking: As
well as dehydrating fruit
to make a healthy, simple
snack for on-the-go, why not
try dehydrating any excess fruit
you have, during its peak season,
45
46
 EG: Dehydrating

Sweet Potato
and Kale
Dehydrator
Burgers
Makes: 4

These hearty burgers are super healthy and

very satisfying. Serve in chard or other leafy
greens, with sliced tomatoes, onions, pickles
and a dollop of cashew mayo.

• 1 medium sweet potato, peeled and

roughly chopped
• 1 small red onion, peeled and roughly
chopped
• 35g (½ cup) kale, tightly packed
• 3 large mushrooms, roughly chopped
• 1 mild green chilli, roughly chopped
• 2 tbsp flax seeds
• 2 tbsp chia seeds
• 1 tbsp smoked paprika
• 2 tsp dried thyme
• 1 clove garlic, peeled
• 1 tsp sea salt flakes

1 Combine all ingredients in a food processor

and pulse until finely chopped.

2 Using wet hands, shape the mixture into

four equal patties and place them on a
dehydrator rack.

3 Dehydrate for 5-7 hours, or until firm.

Per burger (120g)

Calories: 122, Fat: 4.4g, Saturates: 0.5g,
Sugars: 4.3g, Salt: 0.32g
47
 Tomato and Herb
Crackers with
Macadamia Cream
Cheese
Serves: 6
These crispy, savoury crackers keep well and
are a delicious accompaniment to almost
anything. Why not partner with houmous,
smashed avocado, salsa or pâté, to create a
delicious light lunch or sumptuous snack.
For the crackers:
• 300g (2 cups) flax seeds
• 720ml (3 cups) water
• 65g (½ cup) pecans
• 55g (1 cup) sundried tomatoes
• 3 cloves garlic, peeled and grated
• 2 tbsp onion powder
• 2 tsp sea salt flakes
• 1 tsp chilli flakes (optional)
• ½ tsp black pepper
• Small bunch fresh basil, finely chopped
• Small bunch fresh chives, finely chopped
For the crackers:
Per serving (200g) Calories: 374, Fat: 30g,
Saturates: 2.7g, Sugars: 1.6g, Salt: 0.43g
48
For the cream cheese:
• 95g (¾ cup) macadamia nuts
• 120ml (½ cup) water
• 1 tbsp nutritional yeast
• 2 tsp lemon juice
• 1 tsp sea salt flakes
To serve:
• 2-3 ripe tomatoes, sliced
• Fresh basil, leaves only
• Extra virgin olive oil, a little for drizzling
(optional)
• Freshly cracked black pepper, to taste
1 Add the flax seeds and water to a large
bowl and mix well to combine. Set aside
for around 45 minutes, until the water is
absorbed and the mixture has become
viscous and sticky.
2 Place the pecans and sundried tomatoes
in two separate small bowls and cover them
with warm water before setting aside.
3 When the flax seeds have finished soaking,
add the tomatoes and pecans, along with
their soaking liquid, to a food processor and
pulse until finely chopped but not puréed.
Mix this into the flax seeds.
4 Add all of the other cracker ingredients to
the flax mixture and stir well to combine.
5 Line dehydrator trays with Teflex sheets
and spread the flax mixture out over the
surface, to a thickness of around 5mm.
Dehydrate for 5 hours.
6 After the 5 hours, lift the Teflex sheets
out of the trays and flip them so that the
crackers are directly sat on the trays. Score
into individual crackers at this point, to
make breaking them easier. Return to the
dehydrator for another 2 hours or until crisp.
7 To make the cream cheese, place all
ingredients into a high-speed blender and
blend until very smooth. Pour the mixture
into a nut milk bag and squeeze out as much
liquid as possible. Discard the liquid and
scrape the solids into a bowl. Chill until ready
to serve.
8 Serve by spreading a thick layer of cheese
on each cracker and top with tomato slices
and fresh basil leaves. Add some cracked
black pepper and a drizzle of good olive oil,
if desired.
For the cream cheese:
Per serving (41g) Calories: 126, Fat: 12g,
Saturates: 2g, Sugars: 0.8g, Salt: 0.25g
 EG: Dehydrating

Raw Tomato
and Basil
Bruschetta
Makes: 16

This raw bruschetta dish is delicious whether

you are following a raw diet or not. Full of
flavour and rich in nutrients, this dish is a
healthy way to enjoy the classic combination of
basil and tomato.

For the crackers:

• 320g (2 cups) flax seeds, divided in half
• 1½ tsp sea salt flakes
• 1 tsp freshly ground black pepper
• 20g (⅓ cup) nutritional yeast (optional)
• ½ large brown onion, peeled
• 2 cloves garlic, peeled
• 50g (¼ cup) fresh basil, tough stalks removed
• 180ml (¾ cup) water

For the topping:

• 25g (⅛ cup) fresh basil
• 3 tbsp cold-pressed virgin olive oil
• 1 clove garlic, peeled
• Sea salt and black pepper, to taste
• 4 large, ripe vine tomatoes, deseeded and
diced
• 100g (3.5oz) cherry vine tomatoes, halved

1 Place half of the flax in a high-speed blender

and blitz to a powder. Empty into a mixing bowl
and mix in the salt, pepper, nutritional yeast (if
using) and the remaining whole flax seeds.

2 Place the onion, garlic, basil and water into

the blender (no need to rinse it) and process to
a smooth purée.

3 Pour this mixture into the bowl with the

flax and stir everything together really well,
until thoroughly combined. Leave to sit for 10
minutes to let the flax absorb the water.

4 Spread the cracker mixture onto lined

dehydrator trays as evenly as possible. Score
into crackers and dry at 40°C/ 104°F/Gas ½
for 4 hours. Turn the cracker sheets over and
continue to dehydrate for another 2 hours or
until all the moisture has gone. You should
be able to snap them apart into individual
crackers.

5 To make the topping, place the basil (reserve

a few small leaves for garnish), oil, garlic and
seasoning in a blender and process to make a
pesto.

6 Top the crackers with the vine and cherry

tomatoes and spoon over a little of the basil oil.
Once topped, serve the crackers immediately, Per 100g
garnished with fresh basil leaves. Calories: 294, Fat: 23g,
Saturates: 2.3g, Carbohydrates: 6.9g,
Sugars: 2.5g, Protein: 9.7g, Salt: 0.24g
49
50
 Lunch Recipes

Lunch
Treat yourself to a delicious
midday meal that will help you
power through the afternoon

51
 Pesto Mayo For the pesto mayo:
• 1 tbsp Sacla free from basil pesto 2 For the pesto mayo, mix the pesto and
and Smoked Tofu • 4 tbsp Sacla free from mayonnaise mayonnaise together.

Club Sandwich For the ‘egg mayo’: 3 In a bowl mash the chickpeas with a fork,
then add the mayonnaise, kala namak,
• 1 400g (14oz) tin chickpeas, drained
Serves: 4 • 4 tbsp Sacla free from mayonnaise lemon juice, onion powder, garlic granules
• ½ tsp kala namak and turmeric. Mix well.
This double decker sandwich is packed with • ½ tsp lemon juice
flavour. Sacla free from mayonnaise gives the • ½ tsp onion powder 4 Add the oil to a frying pan over a medium
‘egg mayo’ the traditional taste and texture, • ½ tsp garlic granules high heat, and pan fry the slices for 2-3
while the Sacla free from basil pesto adds a • ¼ tsp turmeric minutes on each side until nice and crispy.
great flavour to the sandwich. To assemble the sandwich, lay one slice of
For the sandwich: toast, then a layer of ‘egg mayo’, then another
For the tofu bacon: • 12 slices bread, toasted slice of toast, then layer the tofu bacon slices,
• 1 225g (8oz) block extra firm smoked tofu, • Lettuce leaves lettuce leaves and sliced tomato. Spread a
sliced finely • Sliced tomato layer of pesto mayonnaise onto the final slice
• 2 tbsp soy sauce of toast and place on the top.
• 1 tbsp maple syrup 1 To make the tofu bacon, evenly spread the
• 1 tsp smoked paprika tofu on a tray. Mix together the soy sauce,
• 1 tbsp oil maple syrup and smoked paprika and spread
Per serving (259g)
over the tofu evenly. Leave to marinade for Calories: 580, Carbohydrates: 57g, Sugars: 12g,
30 minutes. Salt: 2.9g, Fat: 32g, Saturates: 2.8g, Protein: 19g

52

Mushroom Reuben
Serves: 3
A Reuben sandwich is a traditional American
sandwich made with corned beef. This
veganised version uses mushrooms in a spice
mix as a replacement for the meat.
For the pickled red cabbage:
• 240ml (1 cup) white wine vinegar
• 2 tbsp caster sugar
• 100g (1 cup) red cabbage, shredded
For the Russian dressing:
• 2 tbsp soya milk
• 60ml (¼ cup) olive oil
• 1 tsp cider vinegar
• 1 tsp vegan Worcestershire sauce
• 1 tsp smoked paprika
• 2 tbsp tomato ketchup
• 1 tsp cayenne pepper
For the mushrooms:
• 4 large flat mushrooms, sliced
• ½ tsp smoked paprika
• ½ tsp mustard powder
• ½ tsp thyme
• ½ tsp garlic salt
• 1 tsp olive oil
For the sandwich:
• 6 slices rye bread
• 1 tbsp dairy-free butter
• 3 slices dairy-free cheese
1 To make the pickled cabbage, in a medium
sized saucepan put the vinegar and sugar
and bring to the boil. Once boiling, remove
from the heat, add the red cabbage and leave
to cool.
2 Add all the ingredients for the Russian
dressing to a blender. Blend until
emulsified and a smooth thick dressing
is formed.
Lunch Recipes
3 Add the mushrooms, paprika, mustard
powder, thyme, garlic salt and olive oil to a
bowl and mix to coat the mushrooms in the
spices. Heat a frying pan over a medium-high
heat and fry the mushrooms for 3-4 minutes
until they are cooked.
4 To assemble the sandwich, butter the rye
bread. Heat a frying pan over a medium heat
and fry the bread butter side down for 1-2
minutes until golden and toasted. Layer a
slice of rye, a slice of cheese, mushrooms,
pickled cabbage, a spoon of Russian dressing
and finish with a second slice of rye.
Per serving (367g)
Calories: 515, Carbohydrates: 55g, Sugars: 18g,
Salt: 1.9g, Fat: 29g, Saturates: 7.5g, Protein: 9.1g
53
 Per serving (281g)
Calories: 486, Carbohydrates: 60.5g, Sugars: 7.8g,
Salt: 1.5g, Fat: 21.6g, Saturates: 3.1g, Protein: 17.8g

Smashed Avocado For the smashed avocado:

• 400g (14oz) tin chickpeas, drained
1 Place all of the ingredients for the
smashed avocado into a bowl and mash
and Chickpea • 2 ripe avocados, halved and de-stoned
• 1 clove garlic, grated
together until combined, but retaining some
texture. Taste to check the seasoning and
Sandwich • 1 tbsp tahini (optional)
• 1 lemon, juice only
adjust as necessary.

Makes: 4
Full of protein and healthy fats, this sandwich
will revamp your lunchtime and keep you
going for the afternoon ahead.
54
• Sea salt and black pepper, to taste
For the sandwiches:
• 8 thick slices seeded bread or bagels
• Red onion, sliced
• Cucumber, slices
• Cress or alfalfa sprouts
2 Lightly toast the bread (optional) and divide
the filling between four of the slices. Top the
avocado with onions, cucumber and cress
or sprouts, and place the remaining slices
of bread on top. Enjoy straight away or wrap
and take with you to eat on the go.
 Lunch Recipes

Curried Broccoli
Salad
Serves: 4 as a side, or 2 as a main

This fresh and vibrant salad combines sweet

and savoury notes. Perfect as a dish on its
own or as a side.

For the salad:

• ½ head broccoli, finely chopped
• 2 carrots, shredded
• 200g (7oz) chickpeas, rinsed and drained
• 20g (¼ cup) almonds, toasted and sliced
• 50g (¼ cup) dried cranberries
• 2 large spring onions, chopped
• 1 bunch fresh coriander, chopped
• ½ ripe avocado, diced
• 40g (¼ cup) cucumber, diced

For the dressing:

• 55g (¼ cup) tahini
• 1 lemon, juiced and zested
• 1 clove garlic, finely minced
• 2 tsp maple vinegar
• 2 tsp white wine vinegar
• 1 heaped tsp almond nut butter
• 2 tsp coconut honey
• 1 tsp garam masala
• ½ tbsp fresh ginger, grated
• ½ tsp ground turmeric
• Pinch salt
• Pinch black pepper

1 Combine the salad ingredients in a large

bowl and set aside.

2 Whisk the dressing ingredients together. If

the dressing looks too thick add 2-3 tbsp of
water to loosen.

3 Pour the dressing onto the salad and

combine well until everything is evenly
coated.

4 Refrigerate until ready to serve. The salad

will keep in the fridge for up to two days.

Per serving (354g)

Calories: 381, Carbohydrates: 50.4g,
Sugars: 21.8g, Salt: 0.64g, Fat: 17.5g
Saturates: 2.2g, Protein: 14g
55
 Rainbow Pad Thai
Serves: 4

Packed full of Asian-inspired flavours, this

tasty Pad Thai is not only colourful, but also
nutritious and tasty.

For the dressing:

• 60ml (¼ cup) tamari
• 60ml (¼ cup) maple syrup
• 85g (⅓ cup) natural peanut butter
• 1 lime, juice only
• 3 tbsp water
• 3 garlic cloves, peeled and crushed
• 1-inch fresh ginger, peeled and grated
• 1 large, mild red chilli, finely chopped
For the salad:
• 2 courgettes, ends trimmed
• 2 carrots, ends trimmed and peeled
• 1 large red pepper, deseeded and finely
sliced
• 20 cherry tomatoes, halved
• 10 spring onions, trimmed and sliced
diagonally into 1 inch lengths.
• 200g (7oz) bean sprouts, washed
• 75g (½ cup) raw cashews, roughly
chopped
• 4 tbsp fresh coriander, roughly chopped
• Fresh lime wedges, to serve
1 In a small bowl, whisk together all
the ingredients for the dressing until
smooth and set aside.
2 Using a spiraliser or peeler, shred
the courgettes and carrots into long,
noodle-like ribbons and place in a large
mixing bowl. Add the sliced pepper,
tomatoes, onions, sprouts, and cashews.
Toss everything together to mix.
3 Pour ¾ of the dressing over the salad and
toss again to coat.
4 Pile onto plates or bowls and top with
the remaining dressing. Scatter over the
coriander and serve with extra lime wedges
for squeezing. Best eaten straight away to
prevent wilting.

Per 100g
Calories: 147, Fat: 8.9g, Saturates: 2.0g,
Carbohydrates: 10g, Sugars: 8.0g,
Protein: 5.2g, Salt: 0.99g
56

Chickpea
Pesto Salad
Serves: 4 as a side, or 2 as a main
This super-speedy Mediterranean salad is
perfect for a light dinner or work lunch.
• 150g (1 cup) cherry tomatoes
• 45g (⅓ cup) mixed olives
Lunch Recipes
• 400g (14oz) tin chickpeas, drained and
rinsed
1 Combine all ingredients in a bowl and stir
well to combine, making sure the pesto has
• 1 small red onion, diced
• 45g (¼ cup) cucumber, diced
coated all the other ingredients. Taste to
check the seasoning and adjust if necessary.
• ½ lemon, juiced
• 35g (¼ cup) whole almonds 2 Serve, or store for up to two days in
• 25g (¼ cup) vegan feta, crumbled the fridge.
• 75g (1/3 cup) fresh spinach
• 3 tbsp raw pesto (we used Seggiano Raw
Basil Pesto Genovese)
Based on four servings (227g)
• Large pinch salt
Calories: 289, Carbohydrates: 30.3g, Sugars: 7.0g,
• Pinch black pepper Salt: 1.5g, Fat: 15g, Saturates: 2.8g, Protein: 10.9g
57
 Sweet Potato
Gnocchi with Sage
Butter
Serves: 4

A real comfort dish, this gnocchi is easy to

make full of hearty flavours.
Top tip: Freeze the uncooked gnocchi
on trays until solid before transferring
• 2 large sweet potatoes, washed
to a freezer bag for up to three
• 4 cloves garlic, peeled and sliced
months. Boil as above, straight from
• 20 fresh sage leaves
frozen, until they float to the surface.
• 255g (2 cups) plain flour, preferably ‘00’
pasta flour
• 2 tsp sea salt flakes
• 60g (¼ cup) dairy-free butter
• 3 tbsp extra virgin olive oil
• Sea salt and black pepper, to taste

1 Peel and cube the sweet potato and place

in a steamer basket with garlic and a few sage
leaves.

2 Steam the sweet potato until tender. Drain

and mash the potato and skinned garlic
cloves until smooth. Discard the sage leaves.

3 Measure out the flour onto a clean worktop

and add the salt. Make a well in the centre
and add the sweet potato mash.

4 Start to bring the mixture together using

a spatula or your hands until everything
is combined and you have a soft, smooth
dough.

5 Dust the worktop with more flour. Divide

the dough into 4 and roll each piece into a
long sausage, approximately 1-inch wide.

6 Using a sharp knife, cut the dough into

small dumplings.

7 Using a gnocchi board or the back of a

fork, make ridges in each dumpling by rolling
them over the surface.

8 Bring a large pan of salted water to a rolling

boil. Gently drop in the gnocchi. When they
float to the top of the pan, they are cooked.
This should take 2-3 minutes. Drain once
Per 100g cooked and leave to rest on kitchen paper for
Calories: 262, Fat: 11g, Saturates: 2.4g, a few minutes.
Carbohydrates: 35g, Sugars: 3.1g,
Protein: 4.2g, Salt: 0.36g
9 Heat the butter and oil in a frying pan over
a high heat until foaming. Add the garlic and
sage and allow to sizzle for a few minutes
before adding the gnocchi to the pan. Season
well with salt and plenty of black pepper.

10 Serve on warm plates and drizzle with the

extra sage butter poured over.

58
 Lunch Recipes

1 2

3 4 5

6 7

8 9 10 59
 Breaded Garlic
Mushrooms with
Garlic & Chive
Dipping Sauce
Serves: 2

Breaded garlic mushrooms are a British pub

classic, this recipe packs in all the traditional
flavours but by baking, not frying, and using
yoghurt instead of mayo.

For the breaded mushrooms:

• 2 tbsp gram flour
• 4 tbsp water
• 2 cloves garlic, puréed
• 5 slices bread
• 1 tbsp smoked paprika
• 1 tbsp garlic granules
• 12 button mushrooms

For the garlic and chive

dipping sauce:
• 120ml (½ cup) soya yoghurt
• 2 cloves garlic, puréed
• ¼ tsp mint sauce
• Handful chives, chopped

1 Preheat the oven to 190°C/375°F/Gas 5. To

make the breaded mushrooms, whisk the
flour, water and garlic together in a bowl.
Then add the bread, paprika and garlic
granules to a blender and whizz until fine
breadcrumbs are formed.

2 Dip the mushrooms into the flour mix,

then roll them in the breadcrumbs to coat
completely. Transfer the mushrooms onto a
tray and bake for 30 minutes, until golden.

3 Whilst the mushrooms are cooking, make

the dipping sauce by adding all ingredients
to a blender. Blend until smooth, then season
to taste.

Per serving (271g)

Calories: 325, Carbohydrates: 51g,
Sugars: 10g, Salt: 0.82g, Fat: 4.3g,
Saturates: 0.4g, Protein: 17g
60
 Lunch Recipes

Crunchy Brussels
Sprout Salad
Topper
Serves: 8

Keep a batch of this handy to sprinkle over

anything from salads, to pasta and soups for
a satisfyingly savoury crunch.

• 300g (10.5oz) Brussels sprouts, trimmed

and washed
• 75g (½ cup) cashews
• 65g (½ cup) pumpkin seeds
• 15g (¼ cup) nutritional yeast
• 3 tbsp tamari
• 1 tbsp olive oil
• 2 tsp smoked paprika
• 1 tsp sea salt flakes
• ½ tsp black pepper

1 Add the Brussels sprouts to

a food processor and pulse
a few times to roughly shred
them. Add the cashews and
pulse again to chop roughly.

2 Scrape the mixture into a

mixing bowl and add in the
remaining ingredients. Mix well
to thoroughly combine.

3 Spoon the mixture onto

dehydrator trays, lined with teflex
sheets, and spread out in single, even
layers.

4 Dehydrate until crispy (this will take around

6 hours). Store in an airtight container for up
to two weeks.

Per serving (64g)

Calories: 148, Fat: 10g, Saturates: 1.8g,
Sugars: 2.4g, Salt: 0.83g
61
 Per serving (262g)
Calories: 418, Fat: 27g, Saturates: 3.7g,
Carbohydrate: 34g, Sugars: 6.1g, Fibre: 9g,
Protein: 13g, Salt: 0.63g

62
 Lunch Recipes

Socca Pancakes with

Spinach and Fennel
and Tahini dressing
Serves: 4

These socca pancakes are delicious and light, with a

fresh-tasting topping of fennel and spinach. The tahini
dressing brings all the flavours together, with the hint of
zesty lemon that runs through the dish.

For the socca pancake:

• 90g (1 cup) chickpea flour
• 2 tbsp extra-virgin olive oil
• 240ml (1 cup) water
• ½ lemon, juice only
• Pinch salt
• Oil, for frying

For the tahini dressing:

• 60ml (¼ cup) tahini
• 1 lemon, juice only
• 2 tbsp olive oil
• 1 garlic clove, very finely chopped
• Water, enough to make the dressing runny
• Salt, to taste

For the topping:

• 1 tbsp olive oil
• 2 garlic cloves, finely chopped
• 200g (7oz) bag spinach
• ½ small fennel bulb, very thinly sliced crosswise (we
used a mandolin)
• ½ lemon, zest and juice
• 200g (7oz) tin chickpeas, drained
• Salt and pepper, to taste

1 Whisk the chickpea flour, olive oil, water, lemon juice

and salt together in a bowl. Let the batter sit for at least
10 minutes.

2 While the batter is resting, make the dressing. Stir

together the tahini, lemon juice, olive oil, garlic and water
until combined and a little runny. Season with salt.

3 To cook the pancakes, heat a little of the frying oil in

a medium-sized frying pan before pouring in a third of
the batter. Tilt the pan so that the batter spreads out. It
should be as thin as a crêpe pancake. Cook until well
browned and crisp underneath, (about 2-3 minutes).
Flip it over and cook until lightly browned on the second
side, about 1 minute. Transfer to a plate. Repeat with the
remaining oil and batter.

4 To make the topping, heat the olive oil in a medium

frying pan and fry the garlic cloves over a medium heat
until golden brown. Add the spinach, fennel, lemon juice
and chickpeas, and cook, tossing occasionally until the
vegetables are cooked through. Season with salt and
pepper.

5 Top each pancake with the fennel, chickpea and

spinach mix, then drizzle with the tahini sauce and finish
with a sprinkle of lemon zest, before serving.

63
 Fennel, Leek
and Potato Soup
Serves: 4

Creamy and delicate, this summery soup is

also delicious served chilled.

• 1 tbsp olive oil

• 2 large leeks, trimmed and sliced
• 4 shallots, peeled and sliced
• 3 garlic cloves, peeled and sliced
• 2 small fennel bulbs, trimmed and sliced
• 450g (2 cups) peeled potatoes, cut into
small chunks
• 2 tsp bouillon powder
• 720ml (3 cups) water
• 240ml (1 cup) unsweetened soya milk
• Sea salt and black pepper, to taste

1 Heat the olive oil in a large pan and add the

leeks and shallots with a pinch of salt. Gently
cook, stirring occasionally, until softened.

2 Add the garlic, fennel and potatoes and

continue to cook for a few more minutes.

3 Add the bouillon and water to the pan,

bring to a simmer and cook for 15 minutes or
so (or until the potatoes are very tender).

4 Remove from the heat and pour in the

milk. Blend until smooth using an immersion
blender. Add a little more milk or water if
you prefer a thinner soup. Taste to check the
seasoning and adjust if necessary.

5 Serve the soup hot or chilled, with a drizzle

of soya cream and some croutons, if you like.

Top tip: The cooled soup can be

frozen, in bags or tubs, for up to
three months. Defrost and reheat
thoroughly before serving.

Per serving (371g)

Calories: 202, Fat: 5.1g, Saturates: 0.8g,
Sugars: 8.9g, Salt: 0.37g
64

Lasagne Soup
Serves: 4
Combining all the classic flavours of lasagne,
this hearty dish is more of a stew than a
soup. Serve sprinkled with some plant-based
parmesan and extra basil leaves.
For the soup:
• 2 onions, peeled and sliced
• 2 carrots, peeled and finely diced
• 6 cloves garlic, peeled and finely chopped
• 2 400g (14oz) tins chopped tomatoes
• 720ml (3 cups) water
• 400g (2 cups) cooked lentils, rinsed
and drained
Lunch Recipes
• 1 courgette, trimmed and diced
• 1 tbsp vegan Worcestershire sauce
1 Place all of the ingredients for the soup,
except the fresh basil, into a slow cooker.
• 1 tbsp dried Italian herbs Cook on high for 4-5 hours.
• 1 tbsp sugar (optional)
• 1 tbsp balsamic vinegar 2 To make the almond ricotta, pulse all of
• 1 tsp chilli flakes (optional) the ingredients in a high-speed blender until
• 200g (7oz) pasta fairly smooth. Chill until needed.
• Sea salt and black pepper, to taste
3 Season the soup to taste and serve hot,
• Fresh basil, to serve
ladled into bowls with a spoonful of almond
ricotta and some fresh basil sprinkled over.
For the almond ricotta:
• 225g (1 cup) flaked almonds
• 2 tbsp cold water
• 1 tsp sea salt flakes
• 1 tsp lactic acid powder or lemon juice
Per serving (553g)
Calories: 667, Fat: 33g, Saturates: 2.8g,
Sugars: 22g, Salt: 1.3g
65
 Per serving (539g)
Calories: 425, Carbohydrates: 43.7g,
Sugars: 10.3g, Salt: 1.9g, Fat: 23.5g
Saturates: 3.7g, Protein: 15.6g
Creamy Mushroom
and Tarragon
Soup with Wild
Mushroom
Bruschetta
Serves: 4
This smooth and creamy soup pairs perfectly
with crispy bruschetta topped with wild
mushrooms. Simple enough for a family
lunch, but elegant enough for a dinner party
starter too.
For the soup:
• 1 tbsp olive oil
• 1 tbsp dairy-free butter
• 6 large banana shallots, peeled and finely
chopped
• 2 large leeks, trimmed and sliced
• 4 cloves garlic, peeled and finely chopped
• 600g (21oz) mushrooms (chestnut,
Portobello and white all work here),
roughly chopped
• 1 tbsp dried tarragon
• ½ tsp nutmeg
• 1 mushroom stock cube
• 600ml (2½ cups) unsweetened soya milk
66
• 20g (¼ cup) dried porcini mushrooms,
soaked in boiling water for 10 minutes
• Sea salt and black pepper, to taste
For the bruschetta:
• 1 half ciabatta loaf, sliced
• 2 tbsp olive oil
• 2 tbsp dairy-free butter
• 1 clove garlic, peeled and left whole
• 250g (8.8oz) mixed wild mushrooms,
halved if large
• 1 tbsp fresh tarragon leaves, chopped
• Sea salt and black pepper, to taste
1 Preheat oven to 180°C/350°F/Gas 4. To
make the soup, melt the butter with the olive
oil in a large pan and add the shallots and
leeks with a pinch of salt. Cook gently, stirring
occasionally, for 5 minutes until beginning
to soften.
2 Add the garlic, chopped mushrooms,
tarragon and nutmeg to the pan and season
well. Continue to cook until the mushrooms
have started to soften.
3 Pour 480ml (2 cups) milk into the pan
along with the stock cube, and strain the
mushrooms, reserving their juices. Roughly
chop the mushrooms and add them to the
pan along with their soaking liquid, being
careful not to add any gritty bits which may
have settled at the bottom of the bowl. Bring
to a simmer and leave to cook for
20 minutes.
4 Brush the ciabatta slices with oil and
arrange them on a baking tray. Transfer to the
oven and bake until crisp and lightly golden;
around 10 minutes.
5 Once the soup is cooked, add the
remaining 120ml (½ cup) of milk and blend
with a hand blender until very smooth.
6 Melt the butter in a hot frying pan and add
the garlic. Cook for 1 minute and add the
mushrooms to the pan. Stir fry quickly for a
few minutes so that the mushrooms begin to
caramelise before they go soggy. Season well
and stir in the tarragon.
7 Ladle the soup into warmed bowls and
decorate with a swirl of cream. Top the
ciabatta toasts with some wild mushrooms.
Garnish with black pepper and a little
extra tarragon.
Top tip: The cooled soup can be
frozen, in tubs or bags, for up to
three months. Defrost and reheat
thoroughly before serving.
 Lunch Recipes

Chilled Avocado,
Pea and Basil Soup
Serves: 4

A refreshing twist on a soup, this chilled

avocado, pea and basil soup is a great way to
pack nutrients into your diet.

• 6 spring onions, trimmed and roughly

chopped
• 1 clove garlic, peeled and roughly chopped
• 1 large, ripe avocado, peeled and
de-stoned
• 375g (2 ½ cups) peas, frozen works best
• 1 large bunch basil, leaves only
• Sea salt and black pepper, to taste
• 1 tbsp lemon juice

1 Add all of the prepared ingredients to a

high-speed blender and season well.

2 Slowly process the ingredients at first, and

then increase the speed, adding cold water
with the motor running to achieve your
desired thickness. Blend until very smooth.

3 Taste to check the seasoning and transfer

to the fridge until you are ready to serve. This
soup is best eaten on the same day.

Per serving (539g)

Calories: 283, Carbohydrates: 34.0g, Sugars: 1.7g,
Fat: 9.4g, Saturates: 5.2g, Protein: 14.0g, Salt: 1.4g

67
 Chickpea
Noodle Soup
Serves: 4

This soup is light, nourishing and restorative;

comfort food at its best.

• 1 large onion, peeled and sliced

• 4 cloves garlic, peeled and sliced
• 3 stalks celery, trimmed and sliced
• 2 large carrots, peeled and finely diced
• 400g (14oz) tin chickpeas, drained and
rinsed
• 1 bay leaf
• 1 large sprig fresh thyme
• 1L (4¼ cups) water
• Sea salt and black pepper, to taste
• 250g (2½ cups) gluten-free pasta
• 2 tbsp fresh parsley, chopped

1 Add all ingredients, except the pasta and

parsley, to a large pan and bring to a simmer.
Leave to cook gently for 20 minutes, or until
the carrots and celery have softened.

2 Add the pasta to the pan and stir well.

Continue cooking for the time specified on
the pack.

3 Once the pasta is tender, taste to check

the seasoning and adjust if necessary. Stir
through the fresh parsley and removed the
thyme and bay. Serve hot.

Per serving (290g)

Calories: 396, Fat: 4g, Saturates: 0.4g,
Sugars: 9.2g, Salt: 0.9g
68
 Lunch Recipes

Fennel, New Potato

and Black Olive
Traybake
Serves: 2

A delicious and super simple meal for two,

which can be prepared in minutes, ready to
be popped into the oven.

• 450g (15.8oz) baby potatoes

• 2 fennel bulbs, trimmed and cut
into wedges
• 2 small red onions, peeled and cut
into wedges
• 3 garlic cloves, squashed with the back of
a knife
• 200g (1 ½ cups) pitted black olives
• 2 tbsp olive oil
• 1 tbsp fresh tarragon, chopped
• Sea salt and black pepper, to taste

1 Preheat the oven to 180°C/350°F/Gas 4.

Place the potatoes and a pinch of salt in a
saucepan and cover with water. Bring to the
boil and simmer for 10 minutes. Drain and
set aside.

2 Arrange all ingredients on a baking tray and

drizzle with oil. Transfer to the oven and
bake for 30 minutes, or until the potatoes
are tender. Mix everything together
before serving with a crisp salad.

Per serving (880g)

Calories: 644, Fat: 26g,
Saturates: 3.9g, Sugars: 17g,
Salt: 4.1g

Top tip: Why not try varying the

vegetables and herbs to create
different traybakes? Peppers,
courgettes, aubergines and
mushrooms all work well.

69
 Butternut Squash • 1 bunch parsley, chopped
• 1 bunch coriander, chopped
2 Place the butternut squash on a baking
tray, drizzle with one teaspoon of oil and
and Spinach • 1 bunch dill, chopped
• 3 tbsp olive oil
bake for 15 minutes until cooked.

Quesadillas with • 1 tbsp maple syrup

• 2 tbsp cider vinegar
3 In a large frying pan, melt the butter over
a medium heat and add the paprika and
Pomegranate and spinach. Once wilted, remove from the heat

Herb Salsa
Makes: 4
These quesadillas are so quick and simple to
make. The fresh flavours from the salsa and
natural sweetness from the butternut squash
make them a delicious lunchtime treat.
For the quesadillas: and add the roasted squash and grated
• ½ butternut squash, peeled and diced into cheese and mix.
2cm cubes
• 2 tsp olive oil 4 Divide the mixture between the wraps,
• 1 tbsp dairy-free butter fill each one and fold in half. Heat a large
• 2 tsp smoked paprika frying pan over a medium-high heat and
• 60g (2.1oz) spinach add the remaining teaspoon of oil. Fry each
• 60g (½ cup) dairy-free cheese, grated quesadilla on each side for 2-3 minutes until
• 4 6-inch tortilla wraps golden and crispy.

For the pomegranate 1 Preheat the oven to 200°C/400°F/Gas 6. Mix

and herb salsa: the onion, chilli, parsley, coriander, dill, olive
Per serving (167g)
• 1 onion, finely diced oil, maple syrup and cider vinegar together to Calories: 345, Carbohydrates: 34g, Sugars: 6.3g,
• ½ red chilli, finely chopped make the salsa. Salt: 0.99g, Fat: 22g, Saturates: 7.1g, Protein: 5.4g

70
 Lunch Recipes

Chia Flatbreads • 2 tsp vegan spread, softened

• 175ml (¾ cup) warm water
5 Divide the dough into 6-8 balls and
leave to rise again in a warm place for 10
• 2 tbsp chia seeds to 15 minutes.
Serves: 6-8
1 Whisk together the flours, yeast, salt, sugar, 6 Roll out the balls to form flat disks, about
Serve warm as a wrap, or cut into triangles 0.5cm thick.
garlic powder, onion powder and sesame
and pair with your favourite mezze.
seeds.
7 Heat a heavy frying pan and lightly oil.
• 200g (1 cup) buckwheat flour
2 Make a well in the centre and add the
• 150g (1 cup) spelt flour 8 Place one of the disks into the pan and
spread, water and chia. mix to form a dough.
• 1 tsp instant yeast cook for 2 mins on each side.
• Pinch salt
3 Press the dough into a ball and leave to rise
• Pinch sugar 9 Stack the breads in some foil as they come
for about an hour or until puffy.
• ½ tsp garlic powder out of the pan to keep them warm and soft.
• ½ tsp onion powder
4 Turn the dough out onto an oiled surface
• 1 tsp of white sesame seeds, toasted
and knead slightly.
• 1 tsp black sesame seeds, toasted Per serving (51g) Calories: 180, Fat: 3.6g,
Saturates: 0.6g, Sugars: 2.3g, Salt: 0.77g
71
 Top tip: If you don’t have a food
processor, you can chop the
cauliflower up by hand until it
resembles the size of couscous.
Curried Soup with
Cauliflower Rice
Serves: 2
This soup is super nutritious, thanks to the
addition of turmeric, cauliflower and red
lentils, but also has a spicy kick to it, ensuring
you stay cosy and warm.
• ½ head cauliflower, broken into florets
• 2 tbsp water, for cooking
• 1 medium red onion, chopped
• 1 tsp garlic, minced
• 3 medium carrots, chopped
• 1-inch fresh ginger, minced or finely grated
• 90g (½ cup) red lentils
• 2-3 tbsp curry powder
72
• 1 tsp turmeric
• 1 tsp garlic powder
• ½ tsp cumin
• ½ fresh green chilli, sliced (or more
depending on how spicy you like it)
• 960ml (4 cups) water
• 240ml (generous 1 cup) plant-based milk
• 10g (¼ cup) fresh coriander, chopped
1 Place the cauliflower florets in a food
processor or blender and pulse a few times
until the cauliflower is chopped or ‘riced’. Set
aside.
2 Heat the water in a large saucepan and fry
the onion for a few minutes until browned.
Add the garlic and fry again until flavours are
released.
3 Next, add the carrots, ginger, lentils, curry
powder and remaining spices to the pan and
stir to mix everything together. Fry for a few
minutes then add the fresh chilli.
4 Add the water and milk and let everything
simmer for about 10-15 minutes, or until the
carrots are soft and the lentils are cooked.
5 Finally, add the cauliflower rice and
coriander and stir. Cook for a few more
minutes.
6 Garnish with more coriander and fresh
ginger, to serve.
Per serving (976g) Calories: 318, Fat: 4.2g,
Saturates: 0.7g, Sugars: 15g, Salt: 0.14g

Roasted Cauliflower
Satay Skewers
Makes: 4
These skewers have a great ‘meaty’ texture
from roasting the cauliflower and a nice
crispy coating thanks to the ground almonds.
The peanut sauce is so simple but delicious
and gives a perfect balance of sweet and
savoury.
For the cauliflower skewers:
• 1 cauliflower, cut into florets
• 1 tbsp cider vinegar
• 240ml (1 cup) soya milk
• 1 tsp garam masala
• 1 tsp turmeric
• 100g (½ cup) ground almonds
For the peanut sauce:
• 4 tbsp peanut butter (opt for an organic
variety, made purely from peanuts)
• 120ml (½ cup) coconut milk
• 1 tsp gluten-free soy sauce
• 1 tbsp lime juice
• ½ tsp dried chilli flakes
• 1 tbsp maple syrup
• 1 tsp garam masala
• 1 tsp turmeric
You will also need:
• 4 skewers
1 Preheat the oven to 180°C/355°F/Gas 4.
For the skewers, place the cauliflower onto a
tray and roast for 15 minutes until starting to
soften and colour.
2 In a bowl, stir the cider vinegar into the milk
and leave to curdle slightly, creating buttermilk.
Lunch Recipes
In a separate bowl mix the garam masala,
turmeric and ground almonds together.
3 Once the cauliflower has cooled, dip each
floret into the buttermilk and then into
the ground almond mix, ensuring an even
coating. Push pieces of cauliflower onto the
skewers and transfer them to an oven tray.
Bake for a further 15 minutes in the oven until
lightly golden.
4 For the sauce, add the peanut butter,
coconut milk, soy sauce, lime juice, chilli
flakes, maple syrup, garam masala and
turmeric to a saucepan over a medium heat,
and whisk until fully incorporated. Bring to
the boil; then remove from the heat. Serve
the skewers alongside the dipping sauce.
Per skewer (302g) Calories: 531, Fat: 41g,
Saturates: 5.5g, Carbohydrate: 26g, Sugars: 12g,
Fibre: 8g, Protein: 22g, Salt: 0.42g
73
 Bento Boxes
Super Greens
This vitamin-packed lunch celebrates all things green, including fresh pesto
pasta and griddled asparagus, which is then combined with iron-rich kale, and
skin-nourishing avocado

Griddled Asparagus Dairy-Free

with Lemon Basil Pesto
Serves: 2 Makes: 120ml (½ cup)

• 200g (7oz) fine asparagus tips, trimmed
• 1 tbsp good quality olive oil
• ½ lemon, zest and juice
• 1 clove garlic, peeled and left whole
• Sea salt and black pepper, to taste
1 Heat a griddle pan until very hot and add the asparagus and a pinch
of salt. Cook for a few minutes until starting to soften before adding
the olive oil, lemon juice and whole garlic clove. Allow to bubble for 30
seconds, season well and remove from the pan.
2 Pour over the dressing and allow to cool. Refrigerate, once cooled,
for up to four days.
• 60g (2 cups) fresh basil, leaves only
• 2 cloves garlic, peeled and roughly
• 2 tbsp pine nuts
• 60ml (¼ cup) good quality olive oil
• 2 tbsp nutritional yeast
• Sea salt and black pepper, to taste
1 Add all ingredients to a blender, food processor
or pestle and mortar and pulse or grind together
until you have your desired texture. Taste to
check the seasoning and adjust if necessary.
2 Transfer to a clean dish and store in the fridge
for up to one week.

74
 Lunch Recipes

Oriental Orange
Spicy and aromatic sweet potato chunks pair perfectly with squash noodles to
soak up the fresh, fruity dressing. Finish off with ripe, juicy melon chunks for a
balanced, nutritious lunch

Chilli and Lime Mango, Chilli and Squash and

Roasted Sweet Lime Dressing Sesame Noodles
Potato Serves: 4 Serves: 4

Serves: 2 as a side
• 1 large sweet potato, peeled and cubed
• 1 tbsp coconut oil, melted
• 1 large red chilli, chopped, or according to
taste
• 1 lime, zest and juice
• Sea salt and black pepper, to taste
1 Preheat oven to 180°C/350°F/Gas 4. Place
all ingredients into a roasting dish and toss
well to combine. Transfer to the oven to bake
for 30 minutes, or until tender.
• 1 small, ripe mango, peeled and cubed • 1 butternut squash, peeled and deseeded
• 1 clove garlic, peeled and roughly chopped • 2 tbsp black sesame seeds
• 1 tbsp ginger, grated • 2 limes, juice only
• 1 tbsp toasted sesame oil • Large pinch sea salt
• 1 lime, juice and zest
• 60ml (¼ cup) tamari 1 Spiralise the squash into noodles and place
• 1 large red chilli, finely chopped in a large bowl. Sprinkle over the lime juice
and sesame seeds and set aside to soften
1 Place all ingredients, except the chilli, slightly.
into a high powered blender and blitz until
completely smooth. Add water to create the
consistency you prefer.
2 Stir through the chopped chilli and store,
covered, in the fridge for up to 4 days.

75

Sunshine Yellow
Let the late summer sunshine in! Warming roasted cauliflower and chickpeas, cooked with
curry spices, are contrasted perfectly with a fruity mango mayo. Crisp and spicy sweetcorn
fritters and tofu fingers are on hand for dipping, too
Corn, Spring Onion Crispy Cajun Tofu
and Chilli Fritters Serves: 2-4
Makes: 6
• 1 large red chilli, finely chopped
• 1 clove garlic, peeled and crushed
• 1 tsp sea salt flakes
• 1 tsp smoked paprika
• ½ tsp turmeric
• ½ tsp black pepper
• 70g (¾ cup) gram flour
• 180ml (¾ cup) water
• 195g tin sweetcorn in water, drained
• 6 spring onions, trimmed and finely sliced
• Vegetable oil, for shallow frying
1 Mix all ingredients, except the sweetcorn,
onions and oil together in a large bowl until
smooth.
2 Stir the sweetcorn and spring onions into
the spiced batter until well coated.
3 Heat 1cm of oil in a large frying pan and,
once hot, place tablespoonfuls of the mixture
in the pan. Flatten them slightly if necessary,
and fry on both sides until golden brown
and crisp. Remove to drain on kitchen paper
before serving.
76
Curry Roasted
Cauliflower and
Chickpeas
Serves: 4-6
• 1 small head cauliflower, trimmed and
broken into small florets
• 400g (14oz) tin chickpeas, rinsed
and drained
• 4 cloves garlic, squashed with the back
of a knife
• 1 tbsp coconut oil, melted
• 1 tbsp curry powder
• 1 tsp nigella seeds
• ½ tsp fennel seeds
• Sea salt and black pepper, to taste
1 Preheat oven to 180°C/ 350°F/Gas 4. Add
the cauliflower, chickpeas and garlic to
a roasting dish and season well. Mix the
melted coconut oil with the curry powder,
nigella and fennel seeds and pour over the
• 300g (10.5oz) pack plain, extra firm tofu, cauliflower and chickpea mix.
pressed and drained well
• 45g (½ cup) gram flour 2 Toss everything together to combine,
• 120ml (½ cup) water transfer to the oven and bake for 30 minutes,
• 2 tsp garlic powder or until the cauliflower is tender and lightly
• 2 tsp Cajun seasoning toasted. Refrigerate, once cooled, for up to
• 1 tsp mild chilli powder four days.
• 1 tsp sea salt flakes
• 1 tsp dried thyme
• ½ tsp black pepper
• 160g (1 cup) polenta Mango Turmeric
• Spray oil
Mayo
1 Preheat oven to 180°C/ 350°F/Gas 4 and
spray a baking sheet with oil. Cut the tofu into Serves: 4
12 fingers and set aside.
• 120ml (½ cup) vegetable oil
2 In a shallow bowl, mix together all of the • 60ml (¼ cup) unsweetened soya milk, at
ingredients, except the tofu, polenta and room temperature
oil, until you have a smooth batter. Pour the • 1 tbsp Dijon mustard
polenta onto a plate. • 2 tsp white wine vinegar
• ½ small mango, peeled and chopped
3 One by one, dip the tofu fingers into the • 1 clove garlic, peeled and roughly chopped
batter, and then coat in the polenta. Arrange • ½ tsp turmeric
on the oiled baking sheet and repeat with the • 1 tsp sea salt flakes
remaining tofu. • Black pepper, to taste
4 Spray the coated fingers lightly with oil and 1 Place all ingredients in a blender and
transfer to the oven to bake for 20 minutes, or whizz until combined and thickened. Store,
until crisp and golden. covered, in the fridge for up to 4 days.
 Lunch Recipes

Purple Beetroot Houmous Pink Pickled

Serves: 6 Onions
Protein • 400g (14oz) tin chickpeas, drained and Makes: 1 x 500g jar
liquid reserved
Spicy, nutty rice with protein-packed kidney • 300ml (1¼ cups) white wine vinegar
• 2 small cooked beetroot
beans makes a wholesome and delicious • 3 tbsp caster sugar
• 1 clove garlic, peeled
base for striking and earthy beetroot • 1 tbsp sea salt flakes
• 1 tbsp tahini
houmous; with an added zingy kick from • 2 tsp black peppercorns
• ½ lemon, juice only
lightly pickled red onion and red cabbage • 2 tsp mustard seeds
• 3 tbsp olive oil
• Sea salt and black pepper, to taste • 1 tsp nigella seeds

Red Rice and

• 1 bay leaf
1 Add the ingredients to a high speed blender • 3 red onions, peeled and sliced
Beans and, with the motor running, slowly pour
in the chickpea liquid until you have the 1 Place the vinegar, sugar, salt, peppercorns,
thickness you prefer. mustard and nigella seeds and the bay leaf
Serves: 6
into a pan and gently bring to a simmer.
• 1 tbsp olive oil 2 Taste to check the seasoning and adjust if
necessary. Store, covered, in the fridge for up 2 Place the sliced onions in a colander and
• 1 onion, peeled and finely chopped
to four days. pour over a kettle full of boiling water to blanch
• 2 cloves garlic, peeled and finely chopped
them. Allow to steam dry for a few minutes.
• 1 large red chilli, finely chopped
• 1 tbsp ground cumin
3 Transfer the onions into a sterilised jar and
• 1 tbsp smoked paprika
pour over the flavoured vinegar. Seal the lid
• 1 tsp chilli flakes
and store in a cool dry place until opened.
• 1 bay leaf
• 200g (scant 1 cup) red rice, rinsed and
drained
• 2 400g (14oz) tins kidney beans in water,
rinsed and drained
• 1 vegetable stock cube
• 435ml (1¾ cups) water
• Sea salt and black pepper, to taste

1 Heat the oil in a large, lidded pan and add

the onion, garlic and chilli with a pinch of
salt. Gently cook for a few minutes, until
starting to soften.

2 Add the spices to the pan and fry, stirring,

for a minute or so until aromatic.

3 Add the remaining ingredients to the pan

and stir well to combine. Bring to a simmer,
cover and leave to cook for 30 minutes over
a low heat.

4 After 30 minutes the rice should be almost

cooked and most of the liquid absorbed.
Taste to check the seasoning and turn off the
heat. Leave to stand for a further 10 minutes
before fluffing the rice up with a fork.

77
 D S
KI COOK
G
etting your kids to eat a healthy,
balanced lunch, that will maintain
their energy levels and supply
them with all the right nutritional
elements, can sometimes seem like an
impossible task. But introducing a few fresh,
new ideas could be the answer. From the
78
VEGAN
super simple, such as using cookie cutters
to make fruit more interesting, to the more
innovative ideas, like packing puddings
with healthy fats (check out our chocolate
avocado mousse for inspiration), it’s all about
putting a creative spin on healthy ingredients.
And to really get your children excited for
lunch, let them help you make it! Cooking
with your kids can be a great bonding activity
and they’ll love nothing more than opening
their lunchbox to see something they’ve
made themselves.
 Lunch Recipes

BENTO BO XES
PA C K E D L U N C H
OIL-FREE HEMP AND PUMPKIN
HOUMOUS SEED ENERGY BARS

CHEESY BEAN
SANDWICH SPREAD

CHOCOLATE
AVOCADO
MOUSSE

TURN OVER
FOR
RECIPES
79
 HEMP AND PUMPKIN OIL-FREE HOUMOUS
SEED ENERGY BARS

Makes: 6

Packed full of good stuff to fuel them for the day ahead,
these grab and go snacks are also nut free, making them
lunchbox safe as well as healthy.
• 100ml (scant ½ cup) coconut oil, melted
• 100g (generous ½ cup) soft dried apricots, soaked in
hot water for 10 minutes
• 50g (scant ¼ cup) soft dried dates, soaked in hot water
for 10 minutes
• 2 tbsp flax seeds
• 1 tsp vanilla extract
• 150g (1 ½ cups) gluten free rolled oats
• 3 tbsp maple syrup
• 3 tbsp hemp hearts
• 3 tbsp ground almonds
• 2 tbsp pumpkin seeds
• Sea salt, a pinch
1 Preheat oven to 200°C/ 400°F/Gas 6 and lightly grease a
20x20cm tin with coconut oil.
2 Place the melted coconut oil in a blender along with the
drained apricots and dates, flax, and vanilla. Whizz until
you have a smooth paste.
3 Add the remaining ingredients to a bowl and add the
fruit paste. Mix together really well to combine.
Serves: 4-6
This light, low fat houmous is an essential addition to
your packed lunch repertoire. Serve in wraps, pitta or
sandwiches, or with crudités, breadsticks or crackers.
• 1½ 400g (14oz) tins cooked chickpeas, drained and
liquid reserved
• 2 cloves garlic, peeled and chopped
• 2 tbsp light tahini
• 1 lemon, juice only
• Sea salt and black pepper, to taste
1 To make the houmous, add all ingredients to a high
speed blender and process until smooth. With the motor
running, pour in 120ml (½ cup) of the reserved chickpea
liquid (aquafaba) until the houmous is very smooth,
light and fluffy. Taste to test the seasoning and adjust if
necessary. Cover and refrigerate until needed.
Per serving (114g)
Calories 171, Fat 5.2g, Saturates 0.6g, Sugars 4.2g, Salt 1.70g

4 Scrape the mixture into the prepared tin and press down
to compact it with the back of a spoon or your hands.
Transfer to the oven to bake for 20 minutes, or until lightly
golden. Leave to cool slightly before cutting into bars or
squares.

Per serving (97g)

Calories 471, Fat 33g, Saturates 11g, Sugars 15g, Salt 0.06g

Top tip: This houmous keeps well, covered,

Top tip: This will keep well, stored in an airtight in the fridge for up to three days. Why not try
container, for up to five days. Why not make a experimenting with flavours? Add fresh herbs, sun
batch with the kids on a Sunday to ensure you’re dried tomatoes or roasted peppers to the base
stocked up for the week ahead. recipe to keep things interesting!

80
 Lunch Recipes

CHEESY BEAN CHOCOLATE

SANDWICH SPREAD AVOCADO MOUSSE

Makes: Enough for 6 sandwiches

Cheesy, delicious and packed with protein, this creamy

spread is perfect for wraps, sandwiches, crackers, or even
as a dip.

• 400g (14oz) tin cannellini beans, rinsed and drained

• 1 small clove garlic, peeled
Serves: 2
• 3 tbsp nutritional yeast
• 1 tsp Dijon mustard
An indulgently rich, creamy chocolate dessert which also
• Sea salt and black pepper, to taste happens to be refined-sugar-free and made with avocado.

1 Add all ingredients to a high speed blender and process
until smooth. Taste and adjust the flavourings to your
preference.
2 Chill, covered, until needed, or for up to four days in
the fridge.
Spread only
Per serving (70g)
Calories 83, Fat 0g, Saturates 0g, Sugars 0g, Salt 0.68g
• 1 large, ripe avocado, peeled and de-stoned
• 25g (¼ cup) cocoa or cacao powder
• 60ml (¼ cup) almond milk
• 2 tbsp maple syrup
• 2 tsp vanilla extract
1 Place all ingredients into a blender and process until
very smooth, scraping down the sides to make sure
everything is incorporated and you have no lumps
of avocado.

2 Spoon into glasses or pots and chill until ready to serve.

Per serving (170g)

Calories 274, Fat 16g, Saturates 3.0g, Sugars 14g, Salt 0.10g

81
 ESS E N T I A L GU ID E T O
N U T R I T I O N A L Y E AS T
The rising star of vegan cooking

82

W How to use nutritional yeast
hen it comes to yeast, we’ve
come to know it as a catalyst or
rising agent for food – it’s the
power behind fluffy, freshly-baked bread,
and one of the four key ingredients of beer
brewing (so really, we have a lot to thank
yeast for!). But have you ever considered its
nutritional value?
More often, we’re stumbling across
recipes starring one key ingredient:
nutritional yeast; affectionately known
as ‘nooch’ by the vegan community. This
fascinating concept is a form of deactivated
yeast – often a strain of unicellular fungus,
Saccharomyces Cerevisae – and is available
in powder, granule and flake forms. The dried
nutritional yeast hugely differs from baking
and beer yeasts. Unlike these active forms,
nutritional yeast cannot ferment, but what it
can offer is an intense flavour, akin to that of
a strong cheese.
The two types
Unfortified: The unfortified version of
nutritional yeast does not contain any added
vitamins or minerals, only those which are
naturally produced by the yeast cells
during growth.
Fortified: Fortified nutritional yeast includes
synthetic vitamins, which have been added
during the harvesting and drying process to
boost the nutritional content of the yeast.
Of course, it’s great to think you’re getting
additional vitamins, but it’s key to thoroughly
scour the ingredients of fortified nutritional
yeast, in order to ensure you’re happy with
the additional elements. Some people prefer
to opt for the unfortified version, as the yeast
itself is naturally rich in vitamins.
Nutritional benefits
Naturally low in calories and sodium, as well
as being fat- and gluten-free, this vegan-
friendly ingredient is a great way to add a
quick boost of vitamins and flavour to any
dish. Both fortified and unfortified yeast is
rich in B vitamins, but when it comes to the
all-important B12, only fortified nutritional
yeast will provide it.
Vitamin B12 is made by micro-organisms
and is not usually found in plants, meaning
the B12 has to be supplemented into the
yeast. The vitamin is a key element of any
vegan diet – it is essential for proper red
blood cell formation and DNA synthesis,
while deficiency can cause anaemia and
damage of the nervous system. The average
recommended daily intake of B12 for adults
is 2.4mg. Per serving, some popular brands
of fortified nutritional yeast provides 2.2mg
which is practically your entire RDA.
Nutritional Yeast
Nutritional yeast flakes
Thanks to its punchy, nutty and cheesy notes,
nutritional yeast is a great addition to many
dishes. Not only will it increase the nutrient
levels of a recipe, but will also ensure it is
packed full of flavour. Sprinkle it onto a vegan
mac ‘n’ cheese, over a bowl of freshly popped
popcorn or use it to flavour homemade
vegetable crisps. As well as a topping,
nutritional yeast works great in sauces
(especially pasta sauces); as a flavouring
for vegan cheese scones and even to give
a little ‘bite’ to a simple basil pesto. Just be
sure to remember the distinction between
nutritional yeast and active yeast – as, though
tasty, nutritional yeast will not help your
home baked bread rise!
Where it comes from
Nutritional yeast, like all yeast, is a member
of the fungus family. It is made by culturing a
yeast in a nutrient medium for several days;
the primary ingredient is glucose, which
is often sought from either sugarcane or
beet molasses. When the yeast is ready it
is harvested, washed and then deactivated
using a careful heat treatment. For fortified
yeast, the additional vitamins and nutrients
are added during this process, following
the harvesting. The nutritional yeast is then
packed in a flake, granule or powder form.
Other nutritional benefits:
• Nutritional yeast contains all nine Spinach, pine nuts and nutritional
of the amino acids, which form yeast in a food processor
proteins in our body to support our
mental health, metabolism and
blood glucose levels.
Nutritional yeast flakes, used to add
• Packed full of fibre, some flavour to dishes
nutritional yeasts contain around
4g of fibre in just 2 tablespoons.
• Nutritional yeast doesn’t
require any additional sugar to
make it taste great, and it’s also
conveniently low in carbohydrates.
• Beta glucan 1-3 is another
nutritional benefit of nutritional
yeast. Beta-glucans have been
shown to stimulate your immune
system and strengthen it against
bacterial, viral, fungal or parasitic
infections.
83
 Basic Cheese Sauce
Serves: 2-3
A valuable staple, this sauce can be used as
is, for everything from lasagne and nachos
to cauliflower cheese or pie fillings. Why not
jazz things up by adding some whole grain
mustard or pesto before stirring through
pasta or gnocchi?
84
• 3 tbsp dairy-free butter
• 3 tbsp plain flour
• 1 tsp sea salt flakes
• 500ml (generous 2 cups) unsweetened
soya milk, plus a little more for thinning
• 1 tbsp Dijon mustard
• 30g (½ cup) nutritional yeast
• ¼ tsp turmeric
• Sea salt and black pepper, to taste
1 Melt the butter in a heavy based pan over
a medium heat and stir in the flour to make
a paste. Cook, stirring continuously, for a few
minutes to cook out the flour.
2 Gradually whisk in the milk until you have a
smooth glossy sauce.
3 Whisk in the remaining ingredients and
season well. If the sauce is too thick, add a
little milk and whisk well to thin it.
Per serving (216g)
Calories: 228, Fat: 14g, Saturates: 2.4g,
Sugars: 1.8g, Salt: 4.4g
 Nutritional Yeast

Almond
‘Parmesan’
Serves: 10

This deliciously savoury recipe can be

sprinkled on anything from beans on toast or
tomato soup to Bolognese or lasagne. Pulse
the mixture to achieve the texture you prefer.
Store in a screw top jar in the fridge for up to
two weeks.

• 140g (1 cup) whole almonds, skin on

• 30g (½ cup) nutritional yeast
• 1 tbsp garlic powder
• 2 tsp sea salt flakes

1 Pulse all of the ingredients in a spice

grinder, food processor or blender until the
mixture resembles crumbs. Serve as desired.

Per serving (19g)

Calories: 94, Fat: 7.1g, Saturates: 0.6g, Sugars: 1.0g,
Salt: 1.2g

85
86
 Weekday Favourites

Weekday
favourites
Quick and easy dinners
for all the family

87
 Spinach and
‘Cream Cheese’
Stuffed Pasta
Shells
Serves: 3

These stuffed pasta shells are easy to make

but deliciously satisfying. The pasta just
bursts with the tasty spinach and cream
cheese filling which goes so well with the
tomato sauce surrounding it.

• 15 (125g) jumbo pasta shells (we used

conchiglioni)
• 1 tbsp oil
• 1 red onion, sliced
• 2 cloves garlic, finely chopped
• Handful fresh basil, finely chopped
• 100g (3.5oz) baby spinach
• 200g vegan cream cheese
• 400g (14oz) jar of tomato pasta sauce
• Salt and black pepper, to taste

1 Preheat oven to 180°C/350°F/Gas 4. In a

large pot of salted boiling water, cook pasta
shells until al dente. Drain, then return to pot
and let cool.

2 Meanwhile, in a large frying pan heat the oil

then fry the onion and garlic together until
softened and fragrant then add the spinach
and basil. Cook until wilted then set aside.

3 When the spinach has cooled, stir through

the cream cheese then season with salt and
pepper.

4 Pour the pasta sauce into bottom of

oven-proof skillet or baking dish. Stuff shells
with spinach and cream cheese mixture and
arrange in dish.

5 Bake until shells are hot and bubbly, 18-20

minutes.

Per Serving (322g)

Calories: 381, Carbohydrates: 27g,
Sugars: 10g, Salt: 2.0g, Fat: 25g
Saturates: 1.1g, Protein: 11g
88
 Weekday Favourites

Fennel and
Butterbean
Cassoulet
Serves: 4

This summery stew is packed with protein

and, once assembled, the majority of the
cooking time is hands-off, leaving you to relax
while your oven does the work!

• 1 tbsp olive oil, plus a little extra for

drizzling
• 2 red onions, peeled and sliced
• 4 large garlic cloves, peeled and finely
chopped
• 2 bulbs fennel, trimmed and cut into thin
wedges
• 1 400g (14oz) tin tomatoes
• 400ml (1 ⅔ cups) vegetable stock
• 1 400g (14oz) tin butterbeans, drained and
rinsed
• 1 tsp dried thyme
• 2 tsp dried tarragon
• 2 bay leaves
• Sea salt and black pepper, to taste
• 100g (1 cup) breadcrumbs
• Crusty bread or green salad, to serve

1 Preheat oven to 180°C/350°F/Gas 4. Place a

large, lidded, flameproof dish over a medium
heat and add the oil. Add the onions, garlic
and fennel and gently cook until beginning
to soften.

2 Add all of the other ingredients, except

the breadcrumbs, to the pan and stir well to
combine. Bring to a simmer, cover with a lid
and transfer to the oven for 1 hour.

3 After 1 hour, remove the cassoulet from the

oven and remove the lid. Taste to check the
seasoning and adjust if necessary. Sprinkle
over the breadcrumbs and drizzle with a little
olive oil. Place back in the oven and bake
for a further 20 minutes until golden and
bubbling.

4 Serve hot, with a green salad and crusty

bread for dipping.

Per serving (438g)

Calories: 500, Fat: 36g, Saturates: 4.8g,
Sugars: 12g, Salt: 2.3g
89
 Spinach and Potato
Gnocchi
Serves: 2-3

Gnocchi is a quick, simple and cheap dish

to prepare – it works well with most sauces,
from pesto, to tomato-based and cream-
based sauces; you could even try adding to
a salad.

• 400g (14oz) potatoes, peeled and chopped

• 1 tsp dairy-free butter
• 60g (2.1oz) fresh spinach
• Salt and pepper, to taste
• 100g (1 cup) gluten-free plain flour

1 Add the potatoes to a saucepan, cover with

water and bring to the boil, cooking for 10-15
minutes until soft. Drain the water from the
potatoes and mash them.

2 Next, in a frying pan over a medium heat

add the butter and spinach and cook for 3-4
minutes until wilted down. Add the spinach
to a food processor and blend until smooth.
Then add the potato and spinach to a bowl
and mix well. Season with salt and pepper,
to taste.

3 Add the flour to the mix and combine until

dough is formed. Add this mix to a piping bag
and bring a pan of salted water to the boil.
Once the water is boiling pipe 1-inch lengths
of dough straight into the boiling water, using
a small knife to cut the dough. Allow the
gnocchi to boil for 1-2 minutes or until they
float, then remove them from the pan and
drain.

Per serving (188g)

Calories: 152, Fat: 1.8g, Saturates: 0.3g,
Carbohydrate: 32g, Sugars: 1.6g, Fibre: 4g,
Protein: 4g, Salt: 0.13g
90

Portobello For the green dressing:
Mushrooms with • 2 tsp Dijon mustard
• 1 clove garlic
Celeriac Fries • 2 tbsp freshly squeezed lemon juice
• 120ml (½ cup) olive oil
Serves: 2 • 10g parsley
• 3 tbsp fresh chives
These mushrooms give a different take to • 1 clove garlic, chopped
the classic ‘steak and chips’. By marinating • 180ml (¾ cup) plain unsweetened
then frying them, they take on a delicious coconut or soya yoghurt
caramelised flavour which goes perfectly with • Sea salt and black pepper, to taste
the sweetness of the celeriac chips.
To serve:
For the celeriac fries: • Spinach (cooked or raw)
• 1 celeriac, peeled and cut into chips
• Sprinkling of chilli flakes 1 Start by pre-heating the oven to
• Salt 200°C/400°F/Gas 6. Cover the celeriac with
• Olive oil olive oil, chilli flakes, and salt and roast them
for about 30 minutes, until the outside of the
For the mushrooms: wedges are beginning to crisp and the inside
• 3-4 large portobello mushrooms, cleaned is tender. Take them out half way through
and stems removed and flip them.
• 80ml (⅓ cup) balsamic vinegar
• 60ml (¼ cup) olive oil 2 Whilst the chips are roasting, you can
• ½ tsp cumin marinate your mushrooms ready to cook
• ½ tsp black pepper them. In a small mixing bowl, whisk together
• ½ tsp smoked paprika balsamic vinegar, olive oil, cumin, black
• 3 cloves garlic, chopped pepper, paprika, garlic and parsley.
• 2 tbsp parsley
Weekday Favourites
3 Place the mushrooms in a shallow dish
and add the marinade to the mushrooms.
Brush the marinade on both sides of the
mushrooms with a pastry brush. Marinate on
each side for 5 minutes.
4 Whilst your mushrooms are marinating,
make your dressing by combining all dressing
ingredients in a high-speed blender until
combined. Set aside.
5 Five minutes before you remove the
celeriac chips from the oven, begin cooking
your mushrooms. Heat some olive oil in
a grill pan over medium heat then add
your mushrooms. Cook on each side for
2-3 minutes, or until caramelised and
deep golden brown. Brush any remaining
marinade onto the mushrooms while
cooking to add extra flavour.
6 Once the celeriac chips have cooked, serve
with the mushrooms, spinach and a drizzle of
the green dressing.
Per serving (394g)
Calories: 850, Fat: 82g, Saturates: 11g,
Carbohydrate: 28g, Sugars: 12g, Fibre: 5g,
Protein: 5.5g, Salt: 0.5g
91
 Coconut Quinoa
Curry
Serves: 2

This light and fragrant curry is a complete

meal in itself; with protein-packed quinoa
and fresh veggies it’s choc-a-bloc with
nutrients. Alternatively, serve with flatbreads,
spring rolls and rice for a stunning dinner
party spread.

• 1 tbsp coconut oil

• 1 large red onion, peeled and sliced
• 4 cloves garlic, peeled and finely chopped
• 1 tbsp fresh ginger, peeled and grated
• 2 green chillies, finely chopped
• 3 tbsp Thai yellow curry paste
• 2 tsp mild curry powder
• 400ml (14oz) tin coconut milk
• 240ml (1 cup) water
• 1 vegetable stock cube
• 1 yellow pepper, deseeded and sliced
• 125g (1 cup) mushrooms, sliced
• 2 tbsp tamari
• 1 tbsp coconut sugar
• 100g (½ cup) mixed dry quinoa
• 1 lime, juice only
• 100g (3.5oz) spinach, washed
• 2 tbsp fresh coriander, chopped
• 2 tbsp Thai basil, chopped
• 1 courgette, thinly sliced

1 Melt the coconut oil in a frying pan and add

the onions, garlic, ginger and chilli. Stir fry for
a few minutes.

2 Then, add the curry paste and powder and

fry for 30 seconds before adding the coconut
milk and stirring well to combine.

3 Pour the coconut mixture into a slow

cooker and set to high. Add all remaining
ingredients to the pot, reserving the spinach,
herbs and courgette. Stir well and leave to
cook for 4 hours on high or 8 hours on a low
setting.

4 When ready to serve, stir through the

remaining ingredients and leave to stand for
5 minutes, to allow the flavours to infuse.

Top tip: Some Thai curry pastes

include fish sauce or shrimp paste
as an ingredient, so check the
ingredients before buying.

Per serving (717g)

Calories: 474, Fat: 13g, Saturates: 7.4g,
Sugars: 22g, Salt: 5.4g
92
 Weekday Favourites

Creamy Mushroom
Tagliatelle
Serves: 4

This creamy pasta dish has a strong umami

flavour from the dried mushrooms and a rich
creaminess, thanks to the silken tofu. Silken
tofu is a great way of giving sauces a creamy
texture without heavily increasing the fat
content.

• 30g (1oz) dried mushrooms

• 240ml (1 cup) vegetable stock
• 2 tbsp soy sauce
• 2 tsp olive oil
• 1 onion, finely chopped
• 2 cloves garlic, puréed
• 300g (10½oz) silken tofu
• 60g (2oz) chestnut mushrooms, sliced
• 60g (2oz) spinach
• 300g (10½oz) tagliatelle, cooked as per
packet instructions

1 To make the sauce, add the dried

mushrooms, stock and soy sauce to a
saucepan and bring to the boil. Once boiling,
remove from the heat and leave to soak for
15 minutes.

2 Whilst the dried mushrooms are soaking,

heat 1 teaspoon of the olive oil in a frying pan
over a medium-high heat. Add the onion and
garlic to the pan and cook for 3-4 minutes
until the onion starts to soften.

3 Transfer the onion, garlic, dried

mushrooms, stock, soy sauce and silken tofu
to a blender, and blend until smooth and
creamy.

4 In a saucepan, warm the remaining

teaspoon of oil over a medium-high heat and
add the mushrooms. Cook for 3-4 minutes
until the mushrooms are cooked through.
Then add the spinach, creamy sauce and
tagliatelle to the pan. Mix well, heat for 3-4
minutes and then season to taste, before
serving.

Per serving (229g)

Calories: 221, Fat: 6.2g, Saturates: 0.9g, Carbohydrate:
33g, Sugars: 2.6g, Fibre: 3g, Protein: 11g, Salt: 2.3g
93
 Vegetable and
Pearl Barley
Stew with Herby
Dumplings
Serves: 6
Hearty, wholesome and comforting – this
one-pot wonder is a complete meal in itself.
Feel free to add any extra vegetables you
happen to have on hand, too.
For the stew:
• 1 large onion, peeled and sliced
• 2 large leeks, trimmed and thickly sliced
• 3 stalks celery, trimmed and chopped
• 4 cloves garlic, peeled and sliced
• 2 bay leaves
• 1 large sprig fresh thyme
• 1 large sprig fresh rosemary
• 1 tbsp tomato purée
• 1 tbsp plain flour
94
• 200g (7oz) new potatoes, thickly sliced
• 2 carrots, peeled and thickly sliced
• 150g (5.2oz) chestnut mushrooms,
thickly sliced
• 1 courgette, thickly sliced
• 100g (½ cup) pearl barley
• 720ml (3 cups) water, plus extra as needed
• 1 vegetable stock cube
• Sea salt and black pepper, to taste
For the dumplings:
• 110g (1 cup) self-raising flour
• 55g (½ cup) vegetable suet
• 1 tsp sea salt flakes
• 2 tbsp fresh parsley, chopped
• 2 tbsp fresh chives, chopped
• Cold water
1 Preheat oven to 180°C/350°F/Gas 4.
Place all of the stew ingredients into a
large, lidded casserole dish and stir
everything well to combine. Cover with
a lid and transfer to the oven to cook for
one hour. Stir well a couple of times
during cooking.
2 When the stew is almost cooked, mix
together the flour, suet, salt and herbs in a
bowl. Drizzle in enough water to make a soft,
sticky dough which comes together in one
piece.
3 Remove the casserole from the oven and
taste to check the seasoning, adjusting it if
necessary. Add a little more water if the stew
looks at all dry.
4 Divide the dumpling mix into eight and roll
into balls with floured hands. Arrange the
dumplings on top of the stew and bake again
for around 25 minutes, or until the dumplings
are lightly golden on top. Serve hot, with
some extra parsley and freshly cracked black
pepper.
Per serving (191g)
Calories: 256, Carbohydrates: 39g, Sugars: 3.5g,
Salt: 0.72g, Fat: 7.2g, Saturates: 3.2g, Protein: 6.1g
 Weekday Favourites

‘Chickn’ Normandy
Serves: 2

This classic French combination uses cider,

apples and cream to make an elegant but
comforting lunch or dinner. Although there
are a couple of different processes within
this recipe, the various components can be
prepared ahead of time, making it an ideal
dish to cook for friends, too.

For the ‘chickn’:

• 125g (1 scant cup) vital wheat gluten
• 2 tbsp nutritional yeast
• 1 tsp onion powder
• 1 tsp garlic powder
• ½ tsp salt
• ½ tsp black pepper
• ½ tsp vegan chicken seasoning (optional)
• 2 tsp brown miso
• 175ml (⅓ cup) vegetable stock, warm

For the simmering broth:

• 1 onion, skin on and roughly chopped
• 720ml (3 cups) approx. vegan chicken or
vegetable stock

For the sauce:

• 1 tbsp dairy-free butter
• 6-8 shallots, peeled and finely sliced
• 2 cloves garlic, peeled and finely sliced
• 1 heaped tbsp plain flour
• 420ml (1 cup) dry cider
• 120ml (½ cup) vegetable stock
• 2 tbsp Dijon or wholegrain mustard
• 250ml (generous 1 cup) soya cream
• 1 large eating apple, cored and sliced (we
used Braeburn)
• 2 tbsp fresh tarragon, chopped
• Sea salt and black pepper, to taste

1 Preheat oven to 160°C/325°F/Gas 3. Place the

dry ingredients for the ‘chickn’ into a bowl and
mix to combine. Dissolve the miso in the stock
and pour into the dry ingredients. Mix well to
form a dough and leave to stand for 10 minutes.

2 To knead the dough, transfer to a food

mixer with a dough hook attached or to a
food processor with an ‘s’ blade. Knead or
process for a few minutes – this can also be
done by hand on a clean worktop.
3 Divide the dough into two and roll out to
‘fillet’ shaped escallops. Lay them out in a
single layer on a baking dish and arrange the
onion around them. Pour in enough stock
to almost cover, then transfer to the oven to
simmer for 1 hour, turning halfway through.
Make sure to keep an eye on the simmering
broth, topping up as necessary. Once cooked,
remove the escallops from the oven and
set aside. If preparing this stage in advance,
the escallops can be refrigerated, in their
simmering broth, for up to four days.
4 To make the sauce, melt the butter in a
pan, then add the shallots and a pinch of salt.
Gently cook until the shallots have softened
before adding the garlic and cooking for a
further two minutes.
5 Sprinkle in the flour and stir to combine.
Keep stirring and cooking for a few more
minutes before adding the cider, stock,
mustard and seasoning. Bring everything to a
simmer and leave to cook for 20 minutes, or
until reduced and slightly thickened.
6 Add the cooked ‘chickn’, cream, apple slices
and chopped tarragon to the pan and stir
well. Taste to check the seasoning and adjust,
if necessary. Serve once piping hot, with
some extra tarragon sprinkled over.
Top tip: As well as the ‘chickn’, the
sauce can be made in advance and
kept in the fridge once cooled, for
up to three days. Reheat thoroughly
before serving.
Per serving (612g)
Calories: 689, Carbohydrates: 51g, Sugars: 32g, Salt:
5.0g, Fat: 21g, Saturates: 4.1g, Protein: 58g
95
 Jamaican
Rundown
Serves: 4
This flavoursome, spicy stew is packed with
veggies and protein-rich beans. Soft, warm
roti are the perfect accompaniment to scoop
up the delicious sauce.
For the rundown:
• 1 tbsp coconut oil
• 2 red onions, peeled and sliced
• 1 small aubergine, trimmed and cubed
• 1 large sweet potato, peeled and cubed
• 4 cloves garlic, peeled and sliced
• 1-inch fresh ginger, peeled and grated
• 2-3 tbsp Caribbean curry powder
• 400g (14oz) tin coconut milk
• 240ml (1 cup) water
• 1 tsp bouillon powder
• 2 tbsp West Indian hot pepper sauce, or
to taste
• 1 Scotch bonnet chilli, left whole but
pierced with a knife
• 2 tbsp dark soy sauce
• 1 tbsp lemon juice
• 1 tbsp dried thyme
96
• 400g (14oz) tin kidney beans, drained
• 2 cobs sweetcorn, sliced
4 Roll out each ball of dough, on a well-
floured surface, to a thin circle. Brush
• 1 courgette, trimmed and sliced
• Sea salt and black pepper, to taste
the bottom third of each circle with oil and
fold towards the middle. Brush the top third
with oil and fold to the middle in the same
For the roti: way. Give the dough a quarter turn and
• 225g (2¼ cups) plain flour repeat the process. You should end up with a
• 2 tsp sea salt flakes little, folded square of dough.
• 1 tbsp oil, plus extra for brushing
• 240ml (1 cup) water, approx. 5 Leave to rest for a couple of minutes; use
this time to start cooking some rice. Place a
dry frying pan over a high heat. Roll out each
1 Melt the coconut oil in a large pan until
roti to a large thin circle and brush with a
hot. Add the onions, aubergine and sweet
little oil. Place the roti in the pan and cook
potato with a pinch of salt. Cook, stirring,
on both sides until puffed and golden-brown
for a few minutes, until the aubergine begins
spots form. Wrap in a clean tea towel and
to colour.
keep warm until ready to serve.
2 Add the garlic and ginger to the pan and
6 When the curry has finished cooking, taste
cook for a further 2 minutes. When the garlic
to check the seasoning and spiciness and
and ginger are fragrant, add the remaining
adjust with salt, pepper and hot sauce to
ingredients to the pan and stir everything
your preference. Serve hot, with the warm
well to combine. Bring to a simmer and leave
roti and some rice, if desired.
to cook gently for around 30 minutes.
3 To make the roti, mix together the flour,
salt, oil and enough water to make a very soft
dough. Knead on a floured surface for a few Per serving (458g)
minutes to make it easier to work with. Divide Calories: 624, Carbohydrates: 77g, Sugars: 11g, Salt:
the dough into eight. 1.8g, Fat: 25g, Saturates: 18g, Protein: 17g
 Weekday Favourites

Rich Mushroom
Bourguignon with
Celeriac Purée
Serves: 4

This rich, smoky stew, paired with creamy,

smooth celeriac is autumnal comfort food
at its finest. Use a mixture of mushrooms or
just one variety: Chestnut, Portobello, and
Shiitake all work well here.

For the Bourguignon:

• 2 tbsp dairy-free butter
• 2 tbsp olive oil
• 1 large white onion, peeled and sliced
• 750g (8 scant cups) chestnut mushrooms,
wiped and halved
• 25g dried porcini mushrooms, soaked in
hot water
• 2 carrots, peeled and diced
• 400g shallots, peeled and left whole
• 2 bay leaves
• 2 large sprigs fresh thyme
• 3 cloves garlic, peeled and sliced
• 480ml (2 cups) vegetable stock
• 1-2 tbsp vegan Worcestershire sauce
• 480ml (2 cups) full bodied, vegan red wine
• Sea salt and black pepper, to taste
• 1 tbsp plain flour mixed to a paste with 1
tbsp dairy-free butter

For the celeriac purée:

• 1 large celeriac, peeled and cubed
• 1 tsp bouillon powder
• 1 tsp sea salt flakes
• 1 tbsp dairy-free butter
• 2 tsp Dijon mustard
• ½ tsp grated nutmeg
• Black pepper, to taste

1 Heat one tablespoon of the butter and

olive oil in a large, lidded casserole dish, then
add the onions and half the mushrooms. Fry
over a high heat so the mushrooms begin
to sear on the outside before they release
their juices. Remove from the pan, set aside
and repeat with the remaining butter, oil and
mushrooms.

2 Once the mushrooms and onions are

cooked, remove from the pan and add the
carrots, shallots, bay and thyme. Cook over a
medium heat, stirring often, for 7-8 minutes
or until starting to colour. Add the garlic and
cook for a further 2 minutes.
3 Add the stock, Worcestershire sauce and red
wine to the vegetables in the pan and season
well. Drain and roughly chop the porcini, then
add these along with their liquid, taking care
to avoid any grit left in the bottom of the dish.
Bring to a simmer and leave to cook gently for
30 minutes, until reduced.
4 Place the cubed celeriac into a large pan,
along with the bouillon and salt. Cover with
plenty of water and bring to a boil. Reduce
the heat and leave to simmer for 15 minutes,
or until very tender. Once cooked, drain really
well and add the remaining ingredients. Mash
together until very smooth, then set aside
and keep warm until ready to serve.
5 Add the mushrooms back to the pan and
remove the thyme and bay. Taste to check
the seasoning and adjust if necessary.
6 Whisk in the flour and butter paste and keep
stirring until the sauce is glossy and thickened.
Per serving (649g)
Calories: 352, Carbohydrates: 16g, Sugars: 11g, Salt:
2.3g, Fat: 16g, Saturates: 3g, Protein: 11g
97
 Smoky Sausage For the beans:
• 1 tbsp olive oil
wrapped sausages in a layer of foil, again
twisting the ends to seal the package.
and Bean Stew • 1 large red onion, peeled and sliced
• 4 cloves garlic, peeled and sliced 4 Place the sausages in the water, to simmer
• 2 400g (14oz) tins haricot beans, rinsed for 40 minutes. If time allows, cool and chill
Serves: 4
and drained the cooked sausages for 2 hours, or ideally
• 2 400g (14oz) tins chopped tomatoes overnight.
Smoky, rich beans and hearty sausages
• 200g (7oz) cherry tomatoes
combine to make a dish that is sure to
• 1 tbsp balsamic vinegar 5 To make the beans, heat the olive oil in
become a teatime family favourite. Add a
• 1 tbsp maple syrup a large, wide pan and add the onions with
little chilli if you’d like to spice things up!
• 1 tbsp Italian herbs a pinch of salt. Gently fry for a few minutes
• 1 tbsp smoked paprika before adding the garlic. Continue to cook,
For the sausages:
• 2 large sprigs fresh thyme stirring, for a further 2 minutes.
• 120g (4.2oz) tinned cannellini beans,
rinsed and drained • Sea salt and black pepper, to taste
6 Add the remaining ingredients to the pan
• 180ml (¾ cup) vegetable stock, cooled
1 To make the sausages, place the cannellini and stir well to combine. Bring to a simmer
• 60ml (¼ cup) aquafaba (liquid from the tin
beans, stock, aquafaba, garlic, olive oil, and leave to cook, stirring occasionally, for 20
of beans)
soy sauce and Worcestershire sauce into a minutes, or until thickened.
• 2 cloves garlic, peeled and crushed
• 2 tbsp olive oil blender and process until very smooth.
7 To cook the sausages, heat a griddle pan
• 1 tbsp soy sauce
2 Mix the remaining ingredients together in a over a high heat. Drizzle the sausages with
• 1 tbsp vegan Worcestershire sauce
large bowl and pour in the blended mixture. a little oil and add them to the pan. Cook,
• 2 tsp liquid smoke
Combine to make a dough and transfer back turning often, until sizzling and golden on all
• 2 tsp onion powder
to the food processor. Use the food processor sides.
• 2 tsp Italian herbs
• 2 tsp black pepper to knead the dough for a few minutes, until it
becomes bouncy and elastic. 8 Taste the beans to check the seasoning and
• 1½ tsp sea salt flakes
adjust if necessary. Serve the beans with the
• 1 tsp dried sage
3 Place a pan of water over a medium heat sausages and some steamed greens on the
• 15g (¼ cup) nutritional yeast
and bring to a simmer. Divide the dough into side.
• 3 tbsp gram flour
eight pieces and form into sausage shapes.
• 175g (1½ cups) vital wheat gluten flour
Wrap tightly in parchment paper and twist Per serving (684g) Calories: 684, Fat: 15g, Saturates:
the ends to seal. Then wrap the paper- 2g, Sugars: 19g, Salt: 6g
98
 Weekday Favourites

Smoky Okra
Gumbo
Serves: 4

Soothing and warming, this hearty stew is

a complete meal when served alone, or, to
create a more substantial dish, pair it with
some nutty, steamed brown rice.

• 60ml (¼ cup) olive oil

• 30g (¼ cup) plain flour
• 1 large red onion, peeled and finely
chopped
• 3 cloves garlic, peeled and finely chopped
• 150g (1½ cups) okra, chopped
• ½ yellow pepper, deseeded and sliced
• ½ green pepper, deseeded and sliced
• 2 large flat mushrooms, sliced
• 3 stalks celery, finely chopped
• 1 tbsp Cajun seasoning
• 1 tbsp dried thyme
• 2 tbsp tomato purée
• 2 tsp smoked paprika
• 2 tbsp vegan Worcestershire sauce
• 400g (14oz) tin chopped tomatoes
• 480ml (2 cups) water
• 2 tsp bouillon powder
• 400g (14oz) tin mixed beans, rinsed and
drained
• Sea salt and black pepper, to taste

1 Heat the olive oil in a small pan and add

the flour. Cook over a medium heat, stirring
continuously, for 10 minutes, or until golden
brown and toasted.

2 Add this mixture, plus all remaining

ingredients, to a slow cooker, and cook on
high for 4 hours, or 8 hours on low, for the
best results. Season well before serving hot.

Per serving (459g)

Calories 399, Fat 17g, Saturates 2.3g,
Sugars 12g, Salt 3g
99
 Crispy Cauliflower
‘Steaks’ with
a Homemade
Tomato Sauce
Serves: 4
These garlicky cauliflower steaks make for a
deliciously hearty meal and contain a wider
variety of vegetables than you’d think. They’re
a great springtime alternative to a seitan-
based ‘steak’ and pair perfectly with a salad
or new potatoes.
For the cauliflower ‘steak’:
• 240ml (1 cup) soya milk
• 1 tbsp apple cider vinegar
• 100g (¾ cup) plain flour
• 65g (½ cup) cornflour
• 1 tsp garlic powder
• 4 tbsp nutritional yeast
• 1 tsp salt
• 1 tsp black pepper
• 175g (2½ cups) panko breadcrumbs
• 1 head cauliflower, sliced into 4 ‘steaks’
100
For the homemade tomato sauce:
• 600g (21oz) plum tomatoes
4 Cook the steaks in the oven for around 40-
50 minutes until cooked through and tender.
• 1 tbsp oil
• 1 large onion, finely diced 5 While the steaks are cooking, make the
• 3 garlic cloves, finely diced
• 2 tbsp tomato purée
tomato sauce. Score the bottom of the plum
tomatoes with a knife, then leave them in
• 1 tsp sugar boiling water for 20 minutes or until the skins
• 2 tbsp fresh parsley, chopped are peeling away. Remove all the skin from
• 1 tbsp fresh thyme the tomatoes, chop them into chunks and
• Salt and pepper, to taste set aside.
6 To a pan over a medium heat, add the oil
1 Preheat the oven to 200°C/400°C/Gas 6.
and fry the onion for a few minutes until
Whisk together the milk and vinegar and
translucent, then add the garlic and fry for
leave for 10 minutes, to create a buttermilk.
a little longer. To this, add the peeled and
chopped plum tomatoes, tomato purée,
2 In a large mixing bowl, sift together the
sugar, and herbs, and season with salt and
flour and cornflour, then whisk in the
garlic powder, nutritional yeast, salt and
pepper. Simmer for around 20 minutes then
set aside.
pepper. Pour the buttermilk mix into the
dry ingredients. Whisk to fully combine and
7 When the steaks are cooked, remove them
create a wet batter.
from oven. Serve them with a fresh salad or
new potatoes and a generous dollop of the
3 Put the panko breadcrumbs in a separate
tomato sauce.
bowl. Dip each cauliflower steak into the wet
batter, coating it completely before letting any
excess drip off. Then place each steak into the
Per serving (506g)
bowl of panko breadcrumbs, ensuring all sides Calories: 397, Fat: 6.4g, Saturates: 1g, Carbohydrate:
are evenly covered with the crumbs. 92g, Sugars: 11g, Fibre: 8g, Protein: 16g, Salt: 1.8g
 Weekday Favourites

Tandoori Roasted • 1 lemon, juice only

• 2 tsp paprika
4 Pour the marinade over the cauliflower,
making sure that it is evenly coated and that
Cauliflower • 1 tsp sea salt flakes
• 1 tsp ground cumin
some has seeped in between the florets for
extra flavour.
• 1 tsp garam masala
Serves: 4
• ½ tsp turmeric 5 Transfer the cauliflower to the oven and
• ½ tsp black pepper bake for 40-45 minutes until golden brown
Perfectly balanced spices and nutty whole
• 1 tbsp mild oil, plus extra for and just tender.
cauliflower make this a stunning centrepiece
brushing the tin
for an Indian-inspired meal. Try serving with
• Fresh coriander, a small bunch, chopped 6 Serve whole at the table with sides of your
a baked pilau rice, a tomato, onion and
choice.
coriander salad or some cooling yoghurt.
1 Preheat oven to 180°C/350°F/Gas 4.
• 1 large cauliflower, trimmed but left whole
• 120ml (½ cup) plain non-dairy yoghurt 2 Place the whole cauliflower in a lightly oiled
(we used unsweetened soya) baking dish.
• 1 small onion, peeled and roughly chopped
• 4 cloves garlic, peeled 3 Place all remaining ingredients in a Per serving (201g)
• 2-inch piece fresh ginger, peeled food processor or blender and blitz until Calories: 103, Fat: 4.4g, Saturates: 0.4g,
and chopped combined and smooth. Sugars: 5.6g, Salt: 1.6g

101
 Buffalo Cauliflower • 3 tbsp dairy-free butter, melted
• 1 tbsp oil, for brushing
4 One by one, dip the cauliflower florets into
the batter and then into the breadcrumbs.
Tacos with For the avocado cream:
When coated, place on the prepared baking
sheets and continue until you have used all
Avocado Cream • 2 ripe avocados, peeled and de-stoned
• 300g (scant 1¼ cup) silken tofu
the cauliflower.

Serves: 6 • 2 cloves garlic, peeled 5 Transfer the trays to the oven and bake for
• 2 limes, juice only 20 minutes or until crispy.
Crispy, spicy cauliflower and cool, creamy • 2 tbsp coriander leaves
avocado dressing make the perfect • 1 tsp sea salt 6 Add all of the ingredients for the avocado
combination when wrapped in warm, soft cream to a blender and purée until very
tacos. Serve hot or cold, with as much extra To garnish the tacos: smooth. Taste to check the seasoning and set
chilli as you dare! • 12 small, soft tacos aside until ready to serve.
• Salad leaves of your choice
For the cauliflower: • Buffalo sauce, for drizzling (optional) 7 In a clean bowl, mix the buffalo sauce,
• 1 large head cauliflower, broken into small • Sliced red onions barbeque sauce and melted butter together.
florets • Tomatoes, chopped When the cauliflower has been cooking for
• 90g (1 cup) gram flour • Coriander leaves, chopped 20 minutes, remove the trays from the oven,
• 240ml (1 cup) water drizzle the sauce over each cauliflower floret
• 3 tbsp nutritional yeast 1 Preheat oven to 200°C/400°F/Gas 6 and and toss to coat thoroughly. Place them back
• 1 tbsp garlic powder lightly brush two baking sheets with oil. onto their trays and return to the oven for
• 1 tbsp onion powder a further 10 minutes. Wrap the stack of soft
• 1 tbsp hot paprika 2 Mix together the gram flour, water, tacos in foil and place in the oven for the final
• 1 tbsp dried thyme nutritional yeast, garlic powder, onion 5 minutes to warm through.
• 2 tsp sea salt powder, paprika, thyme, salt, pepper, chilli
• 1 tsp black pepper flakes and celery salt until you have a smooth 8 Assemble the tacos with salad leaves and
• 1 tsp chilli flakes batter. crispy cauliflower. Drizzle with the avocado
• ½ tsp celery salt cream and sprinkle over some red onions
• 200g (1⅓ cup) dried breadcrumbs 3 In a separate bowl, mix together the and tomatoes, if using.
• 50g (½ cup) desiccated coconut breadcrumbs and coconut, then season with
• 240ml (1 cup) buffalo hot sauce salt and pepper. Per serving (431g) Calories: 342, Fat: 16g,
• 2 tbsp barbecue sauce Saturates: 5.0g, Sugars: 9.1g, Salt: 4.2g

102
 Weekday Favourites

Cauliflower and
Broccoli Cheese
Bake
Serves: 4 as a main meal

This creamy bake is a classic family favourite,

which is fantastic served as a main, with a
fresh salad, or as a luxurious and traditional
addition to a Sunday roast.

• 1 small head cauliflower, broken into florets

• 1 small head broccoli, broken into florets
• 1 large potato, peeled and cut into chunks
• 2 medium carrots, peeled and sliced
• 1 white onion, peeled and roughly chopped
• 1 tsp bouillon powder
• 70g (½ cup) cashews
• 30g (½ cup) nutritional yeast
• 2 tbsp Dijon mustard
• Sea salt and black pepper, to taste
• 100g (1⅛ cup) panko breadcrumbs

1 Preheat your oven to 180°C/350°F/Gas 4.

Place the cauliflower and broccoli in a
steamer basket and cook for 7 minutes or
until starting to soften. When cooked, place
in an ovenproof baking dish while you make
the sauce.

2 Place the chopped potato, carrot, onion,

bouillon and cashews in a saucepan and
cover with water. Bring to the boil and
simmer until the potatoes and carrots are
tender. Drain and reserve the cooking water.

3 Place the drained contents of the pan into

a blender and add the nutritional yeast,
mustard, seasoning and 240ml (1 cup) of
the reserved broth. Blend until very smooth,
adding more stock as necessary to create
a smooth creamy sauce. Taste to check the
seasoning and adjust if necessary.

4 Pour the sauce evenly over the cauliflower

and broccoli in the baking dish so that it is
covered. Sprinkle over the breadcrumbs and
transfer to the oven. Bake for 30 minutes until
golden and bubbling. Leave to stand for 5
minutes before serving.

Top tip: Although not suitable for

freezing, you can get ahead by preparing
this up to three days in advance. Cover
and store in the fridge until ready
to cook. Add the breadcrumbs just
before baking to prevent them going
soggy and increase the cooking time
by 5 minutes. Ensure it is piping hot
throughout before serving.

Per serving (433g) Calories: 411, Fat: 11g,

Saturates: 1.9g, Sugars: 11g, Salt: 0.88g
103

Top tip: To make the vegetable
purées, simply boil or steam the
beetroot or carrot or wilt the spinach
in the microwave. Add to a blender
with a splash of water (spinach may
not need any at all) and purée until
very smooth.
104
Fresh Vegetable
Pasta
Making your own pasta is incredibly satisfying
but also very tasty to eat. Try this tricolour
pasta as a way to impress friends and family.
For the beetroot pasta:
• 120g (1 cup) “00” pasta flour,
plus extra for dusting
• 2 tbsp beetroot purée (see tip)
• ½ tsp sea salt flakes
For the spinach pasta:
• 120g (1 cup) “00” pasta flour,
plus extra for dusting
• 2 tbsp spinach purée (see tip)
• ½ tsp sea salt flakes
For the carrot pasta:
• 120g (1 cup) “00” pasta flour,
plus extra for dusting
• 2 tbsp carrot purée (see tip)
• ½ tsp sea salt flakes
1 Place the flour in a mound on a clean
board or worktop, and make a small well in
the centre.
2 Add the salt and vegetable purée to the
well in the flour and begin to draw the
surrounding flour into the middle, mixing as
you go using your hands or a fork.
3 Keep mixing until the ingredients are
almost all incorporated and then begin to
knead with your hands.
4 Dust the surface with some more flour and
continue to knead gently for a few minutes
until smooth.
5 Wrap the dough in cling film and refrigerate
for 30 minutes.
6 After it has rested, unwrap the dough and
flour the work surface once more. If using a
pasta machine begin rolling out the dough
from the largest setting downwards, until
you have the thickness you would like.
Alternatively, roll out with a rolling pin as
evenly and thinly as possible.
7 Cut the pasta, using a sharp knife or roller,
into tagliatelle, ravioli, lasagne sheets or
any shape of your choice and leave for 30
minutes or so to dry slightly. This will make it
less delicate during cooking.
8 When ready to cook the pasta, bring a
large pan of salted water to a boil and add
the pasta. Cook for a couple of minutes until
tender, drain and serve with your favourite
sauce, some pesto or simply with a drizzle of
good olive oil and some black pepper.
 Weekday Favourites

1 2

3 4 5

6 7 105
 Fennel, Courgette
and Lemon
Papardelle
Serves: 2

This dish combines subtle fennel and

courgette with fresh dill and lemon zest
to create an elegant pasta dinner for two.
Perfect with a glass of chilled white wine.

• 1 tbsp olive oil

• 4 shallots, peeled and sliced
• 1 large fennel bulb, trimmed and sliced
• 2 cloves garlic, peeled and finely chopped
• 240ml (1 cup) soya cream
• 1 courgette, sliced into ribbons
• 2 tbsp fresh dill, chopped
• ½ lemon, zest only
• 200g (7oz) wholewheat papardelle pasta
• Sea salt and black pepper, to taste

1 Bring a large pan of salted water to the

boil and add the pasta. Leave to simmer
according to the pack instructions.

2 Heat the oil in a large frying pan and add

the shallots, fennel and garlic with a pinch
of salt. Cook gently, stirring often, for a few
minutes until the fennel has softened.

3 Pour in the cream and season well with

salt and pepper. Allow to bubble for a few
minutes.

4 Drain the pasta and reserve 60ml (¼ cup) of

the cooking water. Add the courgette ribbons
and the water to the sauce and stir well.

5 Allow the courgette to lightly cook for a

minute before stirring in the cooked pasta,
dill and lemon zest. Serve immediately,
topped with extra black pepper.

Per serving (1565g)

Calories: 1006, Fat: 29g, Saturates: 3.6g,
Sugars: 51g, Salt: 2.0g
106
 Weekday Favourites

Strichetti with • 1 tbsp olive oil

Spinach and Pea
Alfredo
Serves: 4
Strichetti pasta is very simple to make, and
due to its large surface area, the 'bows' coat
very well in sauce. This cauliflower alfredo
sauce is a tasty, healthier alternative to a
cream sauce.
For the pasta dough:
• 360g (3 cups) plain flour
• 2 tbsp gram flour
• 240ml (1 cup) boiling water
For the alfredo sauce:
• 1 head cauliflower, cut into florets
• 6 cloves garlic, puréed
• 1 onion, finely diced
• 2 tbsp nutritional yeast
• 240ml (1 cup) vegetable stock
• 200g (7oz) peas
• 60g (2oz) spinach
1 To make the pasta dough, in a large bowl
mix the plain flour and gram flour together.
Then add the boiling water and stir to form a
dough; knead the dough until smooth. Roll
out the pasta to 1-2mm thick either using a
rolling pin or a pasta machine.
2 Cut the pasta into roughly 4cm squares. To
shape the pasta take a square of pasta and
pinch across the middle to create a bowtie
shape. Once all the pasta is shaped, dust it
with flour and set aside.
3 For the alfredo sauce, bring a pan of water
to the boil, add the cauliflower and cook for
8-10 minutes until soft, then strain. In a frying
pan, warm the olive oil over a medium-high
heat, then add the garlic and onion and sauté
for 5-6 minutes. Add the cooked cauliflower,
garlic, onion, nutritional yeast and stock to a
blender and blitz until smooth.
4 To finish, bring a pan of water to the boil
over a high heat and cook the pasta for 3-4
minutes. Pour the sauce into a saucepan,
add the peas and spinach and cook for 3-4
minutes on a medium heat. Then add the
pasta to the sauce and heat for a further 1-2
minutes, before serving.
Per serving (406g)
Calories: 466, Fat: 6.1g, Saturates: 1.1g,
Carbohydrate: 91g, Sugars: 7.1g,
Fibre: 12g, Protein: 16.8g, Salt: 1.3g

107
 Per serving (395g)
Calories: 448, Fat: 8.8g, Saturates: 1.4g, Carbohydrate: 84g, Beetroot Ravioli with
Almond 'Ricotta' and Chives
Sugars: 7.3g, Fibre: 7g, Protein: 12g, Salt: 0.04g

Serves: 4

This stunning, magenta pasta makes a lovely dish for

entertaining. Filled with creamy almond ricotta and flavoured
with fresh chives, it needs nothing more than a drizzle of olive oil
and some freshly cracked black pepper to finish it off.

For the pasta:

• 225g (1 ½ cups) raw, whole beetroot
• 6 tbsp aquafaba (chickpea brine)
• 2 tsp sea salt flakes
• 250g (2 ½ cups) plain flour, preferably ‘00’ pasta flour
• Extra flour for dusting

For the filling:

• 85g (1 cup) flaked almonds
• 120ml (½ cup) water
• 1 tsp sea salt flakes
• 1 clove garlic, peeled
• 2 tbsp nutritional yeast
• 1 tbsp lemon juice
• 3 tbsp fresh chives, finely chopped
• Black pepper, to taste

To serve:
• Extra virgin olive oil, for drizzling
• 2 tbsp fresh chives, finely chopped
• Sea salt and black pepper, to taste

1 Preheat oven to 180°C/350°F/Gas 4. Wrap the beetroot in foil

and transfer to the oven to roast for 1 hour.

2 Trim the cooked beetroot and roughly chop. Add them to a

high speed blender along with the aquafaba and salt, and purée
until very smooth.

3 In a large bowl or on a flat worktop, mix together the flour and

the beetroot purée. Knead together until you have an evenly
coloured dough. Wrap in cling film and refrigerate for 30 minutes.

4 Divide the dough into 4 and roll the pasta out through a pasta
machine until you have 4 long strips of thin pasta.

5 Add the filling ingredients, except the chives, to a high speed

blender and blend until smooth and combined but still with a
slight grainy texture. Taste to check the seasoning and stir in
the chives.

6 Place small mounds of the filling, evenly spaced, along 2 of the

4 strips of pasta. Place the 2 remaining sheets of pasta on top to
encase the filling.

7 Use a sharp knife or fluted cutter to cut out the ravioli, at the
same time making sure that they are well sealed and no filling
can escape during cooking.

8 Bring a large pan of well-salted water to the boil. Carefully

lower in the ravioli using a spatula or slotted spoon. Leave to
cook for 3 minutes or until piping hot and just cooked.

9 Serve sprinkled with the remaining chives, some black pepper

and a drizzle of good olive oil.

108
 Weekday Favourites

1 2

3 4

5 6

7 8 9 109
 Cavatelli
Arrabbiata
Serves: 4

Cavatelli translates as ‘little hollows’; these

petite pastas are simple and quick to make,
and, thanks to their shape, they are great at
picking up sauce – making them perfect to
serve with a classic arrabbiata.

For the pasta:

• 360g (3 cups) plain flour
• 2 tbsp gram flour
• 240ml (1 cup) boiling water

For the arrabbiata:

• 2 tbsp olive oil
• 1 onion, finely diced
• 4 cloves garlic, puréed
• 2 tsp dried chilli flakes
• 3 bay leaves
• 2 400g (14oz) tin chopped tomatoes
• Handful basil, chopped

1 To make the pasta dough, in a large bowl

mix the plain flour and gram flour together.
Then add the boiling water and stir to form
the dough; knead until smooth. Roll the
dough into a long rope, about 1cm thick.
Slice the rope into small, 1cm pieces.

2 Take a piece of dough and, using your

thumb, press and gently push the dough
away from you. The two sides will curl
inwards giving you the cavatelli shape. Once
all of the cavatelli are made, dust them with
flour and set aside.

3 To make the arrabbiata sauce, heat the

olive oil in a saucepan over a medium-high
heat. Then add the onion, garlic, chilli flakes
and bay leaves, and sauté for 4-5 minutes.
Add the tomatoes and cook for a further 6-8
minutes, before seasoning to taste.

4 To finish, bring a pan of water to the boil

and add the cavatelli. Cook the pasta for 4-5
minutes, drain and then add the pasta to the
sauce. Garnish with a little chopped basil, to
serve.

Per serving (395g)

Calories: 448, Fat: 8.8g, Saturates: 1.4g,
Carbohydrate: 84g, Sugars: 7.3g,
Fibre: 7g, Protein: 12g, Salt: 0.04g
110
 Weekday Favourites

Potato Samosa For the coriander salsa:

• Bunch coriander, chopped
3 To make the pasta dough, in a large bowl
mix the plain flour, gram flour and turmeric
Ravioli with • 1 red onion, finely diced
• ½ red chilli, finely diced
together, then add the boiling water and
stir to form a dough. Knead the dough until
Coriander Salsa • 2 tbsp rapeseed oil
• 1 tbsp cider vinegar
smooth. Split the dough in two and roll out
both halves of the pasta to 1-2mm thick,
Makes: 16 • 1 tbsp agave syrup either using a rolling pin or pasta machine.

This unusual twist on ravioli combines an
Italian classic with the traditional Indian
samosa flavours — the slightly spicy pasta
pairs perfectly with the fresh coriander salsa.
For the filling:
• 1 tbsp oil
• 1 tsp garam masala
• ½ tsp ground ginger
• ½ tsp mustard seeds
• ½ tsp cumin seeds
• 1 onion, finely chopped
• 2 cloves garlic, puréed
• 500g (17½oz) potatoes, peeled and grated
For the pasta dough:
• 300g (2½ cups) plain flour
• 2 tbsp gram flour
• 1 tsp ground turmeric
• 240ml (1 cup) boiling water
1 In a large frying pan over a medium heat,
add the oil, garam masala, ground ginger,
mustard seeds, cumin seeds, onion, garlic
and potato and fry for 7-8 minutes until the
onions soften and the potato is cooked.
Season to taste and then leave to cool.
2 To make the salsa, mix together the
coriander, red onion, chilli, oil, vinegar and
syrup together, and season to taste. Set aside.
4 Divide the filling into 16 equal portions.
Roll the portions into balls and place them
onto one sheet of the pasta dough, leaving
enough space around each one to seal. Place
the second sheet of pasta over the filling and
press down around the balls to seal them,
making sure you push out all of the air.
5 Using a round cutter, cut out the raviolis.
Bring a pan of water to the boil and cook
the pasta for 3-4 minutes. To serve, toss the
ravioli through the salsa.
Per ravioli (87g)
Calories: 124, Fat: 2.9g, Saturates: 0.3g,
Carbohydrate: 22g, Sugars: 2g, Fibre: 2g,
Protein: 2.8g, Salt: 0.18g
111
112
 Something for the Weekend

something

Weekend
for the

The perfect weekend involves

plenty of delicious food

113
 Broad Bean, Pea
and Coconut Top tip: To get ahead, complete the
‘Bacon’ Arancini recipe up to the end of step 7 and
transfer the frozen arancini to a freezer
bag to store until needed. Continue
Serves: 4
with the recipe as above. Make sure
the arancini are piping hot throughout
These arancini balls are delicious and
after cooking and do not reheat
moreish - the coconut bacon goes so well
with the sweet flavour of the broad beans
and peas.

For the risotto:

• 2 tbsp olive oil
• 55g (¼ cup) dairy-free butter
• 1 large white onion, peeled and finely
chopped
• 4 cloves garlic, peeled and finely chopped
• 240g (1 ¼ cups) Arborio rice
• 250ml (1 cup) vegan, dry white wine
• 1l (4 ¼ cups) hot vegetable stock
• 75g (½ cup) frozen petit pois, blanched in
boiling water
• 75g (½ cup) frozen broad beans, blanched
in boiling water
• 20g (½ cup) nutritional yeast
• 2 tbsp fresh basil, chopped
• 2 tbsp fresh parsley, chopped
• Sea salt and black pepper to taste

For the coconut bacon:

• 75g (1 cup) coconut flakes
• 2 tsp olive oil
• 2 tsp mellow white miso
• 1 tsp liquid smoke
• 2 tsp soy sauce
• 1 tsp smoked paprika
• Sea salt and black pepper, to taste

To make the arancini:

• 180g (2 cups) panko breadcrumbs
• 125g (1 cup) gram flour
• 235ml (1 scant cups) water
• 20g (½ cup) nutritional yeast
• Sea salt and black pepper, to taste
• Vegetable oil for frying
1 In a large saucepan, melt the oil and butter
together over a medium heat. Add the onion,
garlic and a pinch of salt and gently cook
until softened.
2 Add the rice to the pan and stir well for a
few minutes to fully coat each grain in the
buttery oil.
3 Pour in the wine and allow to bubble for
a minute to reduce. Add a ladleful of stock
to the rice and stir until it has been almost
absorbed.
4 Continue to add ladlefuls of the stock and
stirring the rice until the stock has all been
used and the rice is just cooked — this should
take around 18 minutes.
5 Stir through the peas, broad beans,
nutritional yeast, herbs and seasoning. For
extra creaminess, stir in a tablespoon of
butter. Leave to cool.
6 Preheat oven to 180°C/350°F/Gas 4. In a
small bowl, mix together all the coconut
bacon ingredients until the coconut is well
coated in the marinade. Spread out on a
baking sheet and transfer to the oven to cook
for 10 minutes, stirring halfway through the
cooking time. Set aside, once cooked, and
leave to cool before adding to the risotto.
7 Once the risotto is cool enough to handle,
take heaped tablespoons of the mixture, roll
into balls and arrange on a plate or tray lined
with parchment paper. Transfer to the freezer
for 30 minutes to firm up.
8 Place the breadcrumbs in a shallow bowl
and mix together the gram flour, nutritional
yeast, water and seasoning in another to
make a smooth batter. Dip each ball of rice
into the batter, letting any excess run off, and
then roll in the breadcrumbs to coat evenly.
9 In a heavy-based pan, heat 2cm of
vegetable oil until a few breadcrumbs sizzle
when they touch the oil. Carefully lower the
arancini into the hot oil and cook, in batches,
until golden brown and piping hot all the way
through. Once cooked, remove with a slotted
spoon or tongs and drain on kitchen paper.
Keep warm while you cook the rest. Serve
warm, with dairy-free pesto to drizzle over.
Per 100g
Calories: 233, Fat: 8.6g, Saturates: 2.8g,
Carbohydrates: 28g, Sugars: 1.9g,
Protein: 6.9g, Salt: 0.74g

114
 Something for the Weekend

1 2

3 4 5

6 7

8 9 10 115
 Per serving (161g)
Calories: 420, Fat: 15g, Tear and Share
Garlic Bread
Saturates: 2.9g,
Carbohydrate: 65g,
Sugars: 1.1g, Fibre: 3g,
Protein: 10g, Salt: 3.3g
Serves: 4-6

Enjoy this garlic bread as a delicious side to a

weekend dinner.

For the dough:

• 500g (4½ cups) strong white bread flour,
plus extra for dusting
• 2 tsp fast-action yeast
• 2 tsp sea salt flakes
• 1 tsp sugar
• 1 tbsp dairy-free butter, melted
• 300ml (1¼ cups) warm water
• Olive oil, a little for greasing

For the garlic butter:

• 115g (½ cup) dairy-free butter
• 3 cloves garlic, peeled and crushed
• 1 tsp sea salt flakes
• 1 small bunch fresh parsley or chives,
chopped

1 Mix together the flour, yeast, salt and sugar

in a large bowl. Pour in the butter and water
and bring everything together with your
hands until you have a rough ball of dough.

2 Turn the dough out onto a lightly oiled a

worktop and knead for 5-10 minutes, or until
smooth and elastic. Coat the dough with a
smear of oil and place it back in the bowl,
cover with cling film and set aside to rise
until doubled in size, which will take about
an hour.

3 Preheat oven to 200°C/400°F/Gas 6. Place

the garlic butter ingredients in a small
bowl and blend with a hand blender until
combined.

4 Grease a 20cm x 20cm tin with a little of the

garlic butter. Knock the air out of the dough
and divide it into eight pieces.

5 Roll each piece of dough into a long

sausage and coat them really well with the
garlic butter. Randomly arrange the dough
in the tin, weaving the strips together. Don’t
worry if there are some small gaps, as these
should disappear once cooked. Aim to save a
little of the garlic butter for brushing later.

6 Dot a little more butter over the surface

of the loaf and transfer to the oven. Cook
for around 40 minutes, or until risen and
golden. Brush any remaining garlic butter
over the surface whilst still warm and serve
immediately.

116

Per serving (411g) Calories: 576,
Fat: 4.2g, Saturates: 0.7g,
Carbohydrate: 104g, Sugars: 7.6g,
Fibre: 16g, Protein: 30g, Salt: 3.6g
Broccoli Mac
n’ ‘Cheese’
Serves: 4
This delicious mac n’ cheese tastes indulgent
but is super nutritious. The ‘cheese’ sauce is
packed full of hidden veggies – meaning your
kids will be enjoying a plate full of natural
nutrients without even realising.
• 300g (3 cups) macaroni pasta elbows,
cooked
• 300g (1¾ cups) broccoli florets
• 120ml (½ cup) water
• 75g (½ cup) breadcrumbs
For the cheese sauce:
• 500ml (2 cups) vegetable stock
• 150g (5.2oz) carrots, roughly chopped
• ¼ head cauliflower, chopped
• 1 small onion, roughly chopped
• 400g (14oz) tin white cannellini beans,
drained
• 120ml (½ cup) unsweetened plant-based
milk
• 45g (¾ cup) nutritional yeast
• 2 tsp miso paste
• 1 tsp garlic powder
• ½ tsp salt
• ¼ tsp black pepper
• ½ tsp smoked paprika
• 1 tsp Dijon mustard (optional)
1 Preheat the oven to 180°C/350°F/Gas 4.
Cook your macaroni according to packet
instructions, drain and set aside in a large
bowl.
2 Steam the broccoli in a covered pan, with
the water, for 5 minutes, then drain. Add to
the bowl along with the cooked pasta and
set aside.
Something for the Weekend
3 To make the cheese sauce, in a medium-
sized pan, bring the stock to a boil. Add
the carrots and cauliflower, and cook on a
medium heat for about 10 minutes.
4 Add the onion and cannellini beans,
then reduce the heat to a simmer for 10-12
minutes or until the carrots and beans are
soft.
5 Turn off the heat and add the remaining
ingredients for the cheese sauce to the pan.
Use a hand blender (or add it all to a food
processor) to blend until smooth and creamy.
6 Pour the sauce over the broccoli and pasta
and give it a good mix until the sauce is
properly dispersed.
7 Top with a layer of breadcrumbs and bake
for 20-25 minutes or until the top is crispy
and golden.
117
 Chicken-Style
Roast
Serves: 6

This chicken-style roast is totally delicious

and very versatile — it’s great sliced, as a deli
meat for sandwiches and salads, or can be
the shining star of a roast dinner. You can also
dice the ‘meat’ for use in stews.

For the seitan:

• ½ white onion, chopped
• 2 cloves garlic, puréed
• 140g (5oz) extra firm tofu
• 120ml (½ cup) vegetable stock
• 60ml (¼ cup) white wine
• 1 tbsp miso paste
• 2 tbsp nutritional yeast
• 1 tbsp vegetable oil
• 1 tsp dried sage
• 1 tsp dried thyme
• 150g (1 cup) vital wheat gluten
• 2 tbsp plain flour

For poaching:
• 2.4L (10 cups) vegetable stock

For the glaze:

• 1 tbsp maple syrup
• 1 tbsp dairy-free butter
• 1 tbsp Dijon mustard
• 1 tsp yeast extract (Marmite)

1 Preheat the oven to 200°C/400°F/Gas 6.

Add the onion, garlic, tofu, stock, wine, miso,
nutritional yeast, oil, sage and thyme to a
blender, and blend until smooth.

2 Mix the vital wheat gluten and plain flour

together in a bowl, before pouring in the
blended liquid mixture. Mix this together
to form a dough. Knead the dough for 5-6
minutes until it becomes stretchy, and then
gently press it into a loaf shape. Wrap this
dough tightly in tin foil.

3 Bring the poaching stock to a gentle

simmer in a large saucepan, then add the
seitan and simmer for 45 minutes, turning
halfway. Once cooked, remove the pan from
the heat and leave the seitan to cool in the
stock.

4 Whilst the seitan is cooling, mix together all

the glaze ingredients. Once cooled, remove
the seitan from the stock, place it on a lined
baking tray and unwrap the foil. Brush the
seitan with the glaze and pop in the oven to
roast for 30 minutes.

Per serving (99g) Calories: 210, Fat: 7.6g,

Saturates: 0.9g, Carbohydrate: 12g, Sugars: 3.2g,
Fibre: 2g, Protein: 25g, Salt: 1.9g
118
Something for the Weekend

119
 Spicy ‘Beef’ and 1 In a large bowl, mix together the dough
ingredients until roughly combined. Knead
Jalapeño Stuffed for a few minutes in the bowl until you have
a rough ball of dough. Transfer to a lightly
Crust Pizza oiled worktop and continue to knead until
the dough is smooth and stretchy. Coat with
Makes: 2x large pizzas a little oil, transfer back to the bowl and cover
with a clean tea towel. Leave to rise in a warm
Wow your friends and family by whipping place for 1 hour.
up this delicious pizza. The perfect weekend
treat. 2 In another bowl, mix together all the dry
ingredients for the spicy ‘beef’. Add the wet
For the dough: ingredients and rub into the dry with your
• 500g (scant 4 cups) strong white bread fingertips to create small crumbles of ‘meat’.
flour, plus extra for dusting
• 1 tsp (7g) dried yeast 3 Heat a splash of olive oil in a non-stick
• 1 tsp sea salt flakes frying pan and add the crumbles. Gently
• 300ml (1 ¼ cups) warm water fry, breaking the mixture up as you go, for
• 3 tbsp olive oil about 10 minutes over a medium heat. Don’t
try and cook this too quickly or it will burn
For the spicy ‘beef’: before it’s thoroughly cooked.
• 125g (1 cup) vital wheat gluten flour
• 3 tbsp nutritional yeast 4 When the dough has risen, scoop it out of
• 1 tsp salt the bowl onto a floured worktop. Push all
• 1 tsp paprika the air out of the dough with your hands and
• 1½ tsp chilli powder divide into two. Shape into two pizzas, about
• ½ tsp ground cumin 2 inches larger than you want them to be.
• ½ tsp black pepper
• 2 tsp garlic powder 5 Mix the passata with the crushed garlic and
• 1 tsp onion powder some seasoning and spread some on each
• 4 tbsp water pizza, leaving a border of 2 inches around the
• 2 tbsp apple cider vinegar edges. Cut half the block of non-dairy cheese
• 3 tbsp barbeque sauce into strips and arrange them on the borders
• 1 tbsp soy sauce of dough. Roll over the edges of the dough to
• 2 tbsp mild oil encase the cheese, tucking the edges under
• Extra splash of oil, for frying to seal.

For the pizzas: 6 Preheat the oven to 200°C/400°F/Gas 6 and

• 200g (scant 1 cup) passata
• 2 cloves garlic, peeled and crushed
• 400g (4 cups) meltable, non-dairy cheese
• 1 red onion, peeled and cut into rings
• Sliced fresh chilli or pickled jalapeños,
to taste
Per 100g: Calories: 283, Fat: 9.4g,
Saturates: 5.2g, Carbohydrates: 34g,
Sugars: 1.7g, Protein: 14g, Salt: 1.4g
dust two baking trays with flour. Carefully
place each pizza onto a baking tray.
7 Grate over the remaining cheese. Sprinkle
the ‘beef’, red onion and chilli over the bases
and transfer to the oven. Bake for around 12-
15 minutes, or until golden and bubbling.
8 Allow the pizzas to stand for a few minutes
before slicing and serving.

120
Something for the Weekend

121
 Banana Blossom
‘Fish’ and Chips
with Tartare Sauce
and Crushed Peas
Serves: 2

By breadcrumb-coating the banana blossoms

in this recipe, rather than battering them,
they can be oven baked with no oil, for a
delicious, healthy alternative to a traditional
takeaway.

For the ‘fish’:

• 2 tbsp lemon juice
• 2 tbsp caper brine
• 2 tbsp gherkin pickling vinegar
• 4 banana blossom pieces (we use tinned)
• 2 sheets nori seaweed, cut in half

For the breaded coating:

• 200g (1¾ cups) plain flour
• 200ml (1 scant cup) water
• 100g (⅔ cup) breadcrumbs

For the chips:

• 3 medium potatoes
• 3 tbsp olive oil

For the tartare sauce:

• 60ml (¼ cup) soya milk
• 120ml (½ cup) olive oil
• ½ tbsp cider vinegar
• 2 tbsp capers, chopped
• 2 gherkins, finely diced
• 1 sprig of dill, chopped

For the crushed peas:

• 200g (1⅓ cup) frozen peas
• 2 tbsp dairy-free butter
• 1 tsp mint sauce

1 Place the lemon juice, caper brine and

gherkin pickling vinegar in a bowl; add
the banana blossom pieces and leave to
marinate for 30 minutes. Once marinated,
wrap half a sheet of nori around each of the
banana blossom pieces.
2 For the bread coating, whisk 100g of the
plain flour and all the water together to make
a batter. Coat the banana blossom pieces
in the remaining 100g of plain flour; then
dip the pieces into the batter before coating
them in the breadcrumbs. Place the coated
blossoms into the fridge until ready to bake.
3 Preheat the oven to 200°C/400°F/Gas 6.
For the chips, cut the potatoes into
approximately 2cm-thick sticks, add to a
saucepan, fill the pan with water and bring to
the boil. Boil for roughly 10 minutes or until
the chips are starting to soften. Drain the
122
Per serving (716g)
Calories: 1081, Fat: 29.2g, Saturates: 4.6g,
Carbohydrate: 178.6g, Sugars: 13.5g,
Fibre: 19.4g, Protein: 28.4g, Salt: 2g
chips in a colander, then transfer them to a 5 For the crushed peas, add the peas and
baking tray, drizzle with the olive oil and set butter to a pan over a medium heat. Cook
aside. for 5 minutes. Then add the mint sauce and
mash with a potato masher or a fork.
4 To make the tartare sauce, using a stick
blender, blend the milk, oil and vinegar 6 Put both the banana blossoms and chips
until thick. Once blended, mix in the capers, into the oven for 25-30 minutes, or air fry for
gherkins and dill. 15 minutes. Serve with the crushed peas and
tartare sauce.
 Something for the Weekend

Peking Mushroom • 240ml (1 cup) hoisin sauce

• 12 Chinese pancakes, store bought
3 Pour in 120ml (½ cup) of the hoisin sauce
and stir to coat the mushrooms evenly. Allow
Pancakes • 1 large bunch spring onions, trimmed and
shredded
to bubble briefly until sticky.

Serves: 4
Sticky, sweet and aromatic mushrooms
replace the duck in this classic Chinese
takeaway favourite. Why not try it with some
other Asian-inspired dishes as part of a
sharing meal?
• 1 tbsp toasted sesame oil
• 250g (8.8oz) oyster mushrooms, sliced
• 250g (8.8oz) chestnut mushrooms, sliced
• 2 cloves garlic, peeled and crushed
• 1-inch fresh ginger, peeled and grated
• 2 tsp Chinese five spice
• 1 mild red chilli, finely chopped
• 1 cucumber, cut into thin strips
• 1 small bunch fresh coriander, chopped
• 1 tbsp white sesame seeds
1 Heat the oil in a large frying pan or wok
until very hot. Add both types of mushrooms
and stir fry for a few minutes until starting to
caramelise.
2 Add the garlic and ginger to the pan and
cook for one minute, stirring, before adding
the five spice and chilli and turning the heat
down to medium. Stir fry for a few minutes
more.
4 Heat the pancakes according to the packet
instructions and arrange them on a serving
platter with the spring onions, cucumber
and chopped coriander. Pour the remaining
hoisin sauce into a bowl.
5 Transfer the cooked mushrooms to serving
bowl and sprinkle over the sesame seeds.
Serve hot, with the pancakes, remaining
sauce and vegetables on the side so that
everyone can assemble their own wraps.
Per serving (328g) Calories: 188, Fat: 4.9g,
Saturates: 0.6g, Sugars: 11g, Salt: 1.4g

123
 Cajun Fried King • 4 tbsp Cajun spice
• 2 tbsp smoked paprika
2 Next, coat each mushroom piece in the
flour mix and then dip into the buttermilk;
Oyster Mushroom • 2 tsp salt
• 2 tsp cracked black pepper
repeat this step once more to ensure a thick,
even coating.
Burger • 4 king oyster mushrooms, sliced
lengthways into 3 equal pieces 3 Heat the oil in a frying pan on a medium-
Serves: 4 • 4 tbsp vegetable oil high heat, and fry each mushroom for 3-4
minutes on each side, until golden brown
Using Cajun spices in the coating for these To serve: and crisp.
mushrooms gives them a real southern • 4 burger buns
flavour. The buttermilk ensures a thick • 1 baby gem lettuce 4 To serve, place three of the mushroom
coating, which crisps up perfectly, for a great • 2 tomatoes, sliced pieces into a burger bun, with two baby gem
crunch. • 4 tbsp vegan mayo leaves, two slices of tomato and a tablespoon
of vegan mayonnaise.
For the mushrooms: 1 Firstly, in a bowl, mix the milk and vinegar
• 240ml (1 cup) soya milk to make buttermilk. In a separate bowl
Per serving, mushroom filling only (282g)
• 1 tbsp cider vinegar mix the plain flour, cornflour, Cajun spice, Calories: 301, Fat: 5.9g, Saturates: 0.8g,
• 220g (2 cups) plain flour smoked paprika, salt and black pepper. Carbohydrate: 57g, Sugars: 2.6g,
• 2 tbsp cornflour Fibre: 7g, Protein: 12g, Salt: 3.5g
124

Smoky Jackfruit
Tacos
Makes: 6
These smoky tacos are a delicious way to
experiment with jackfruit whilst being quick
and easy to make.
For the jackfruit:
• 1 tbsp olive oil
• 1 x 500g (approx) tin young green jackfruit
in brine, drained
• 1 tbsp ground cumin
• 1 heaped tsp smoked paprika
• 2 tsp paprika
• 2 tsp chipotle chilli paste
• 1 large red onion, peeled and finely sliced
• 3 cloves garlic, peeled and chopped
• 1 large red chilli, sliced and deseeded if
you prefer a milder flavour
• 240ml (1 cup) vegetable stock
• 1 tbsp soy sauce
• 1 tbsp maple syrup (optional)
• 1 red pepper, deseeded and sliced
• 1 yellow pepper, deseeded and sliced
• Sea salt and black pepper, to taste
To serve:
• 6 corn tortillas
• Shredded lettuce
• Sliced red onion
• Sliced chilli
• Guacamole
• Toasted corn
1 Heat the oil in a large, lidded frying pan or
wok and add the jackfruit, spices and chilli
paste, onions, garlic and sliced chilli. Stir fry
this mixture over a fairly high heat for a few
minutes, stirring all the time, until the spices
and garlic are fragrant.
Something for the Weekend
2 Add the stock, soy sauce and maple syrup if
using, season well and cover with a lid. Leave
to simmer gently for 10 minutes to soften the
jackfruit.
3 After 10 minutes, remove the lid from the
pan and increase the heat to medium high.
With a potato masher or 2 forks, break up
the jackfruit until it becomes stringy and
incorporates with the sauce. Add the peppers
to the pan and leave everything to bubble
and reduce until peppers have softened
slightly. Taste and adjust the seasoning if
necessary.
4 Lightly warm or toast the tortillas before
filling with lettuce, the jackfruit and toppings.
Serve warm.
Per 100g
Calories: 102, Fat: 1.9g, Saturates: 0.3g,
Carbohydrates: 19g, Sugars: 14g,
Protein: 1.5g, Salt: 0.63g
125
 Vegan Crab Cakes
Makes: 6 -8

These crab cakes use palm hearts as an

alternative to fish, whilst the Cajun seasonings
and nori give them a burst of flavour.

• 2 cloves garlic
• ½ white onion
• 1 celery stalk
• 410g (14.4oz) tin palm hearts
• 400g (14oz) tin chickpeas
• 1 tsp fresh dill
• 2 tsp fresh flat leaf parsley
• 1 spring onion
• Juice 1 small lemon
• ½ nori sheet (broken into small pieces)
• 2 tsp Dijon mustard
• 60g (¼ cup) vegan mayonnaise
• 2 tsp Cajun seasoning
• 2 heaped tsp cornflour
• 60g (1 cup) breadcrumbs plus extra for
coating
• Oil for frying

1 Blitz together the garlic, white onion and

celery so it is very finely minced.

2 Lightly sweat in a pan and set aside to cool.

3 Drain the palm hearts and shred them

using two forks, squeeze out any excess
liquid and place in a bowl.

4 Drain and blend the chickpeas.

5 Finely chop the dill and parsley and

slice the spring onion, add to the bowl of
shredded palm hearts and squeeze in the
lemon juice. Add the blended chickpeas, stir
to combine.

6 Combine the nori, mustard, mayonnaise

and Cajun seasoning then add to the mix and
stir through.

7 Add the cornflour and 60g (1 cup)

breadcrumbs, and stir through once more.

8 Shape into patties, coat in extra

breadcrumbs and chill for 20 minutes.

9 Heat oil in a pan and shallow fry for 2

minutes on each side.

10 Drain any excess oil on kitchen paper

Per 100g and serve.
Calories: 112, Fat: 3.7g, Saturates: 0.4g,
Carbohydrates: 13g, Sugars: 1.2g,
Protein: 5.1g, Salt: 0.62g

126
 Something for the Weekend

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4 5

6 7

8 9 10 127
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 Something for the Weekend

Coconut Dhal with 1 Fill the kettle and boil. Prepare the
ingredients for the dhal by slicing the onions
Quick Flatbreads and garlic, grating the ginger, and chopping
the tomatoes.
Serves: 4
2 Place a large pot over a medium heat and
add the coconut oil, onions, garlic, ginger and
A warming, slightly spicy dhal is great to
whole spices.
make on a chilly evening. Let it sit overnight
in the fridge and the flavours will mature
3 Add all the rest of the dhal ingredients
even more.
to the pot, using 500ml hot water from the
kettle. Mix together well, bring to the boil and
For the dhal:
leave to simmer on a medium low heat while
• 2 large onions, finely sliced
you prepare the flatbreads.
• 8 cloves garlic, peeled and finely sliced
• 1-inch piece of ginger, peeled and grated
4 To make the flatbreads, in a large bowl, mix
• 2 tbsp coconut oil or dairy-free butter
the flour and salt together and gradually mix
• 4 large, ripe tomatoes, roughly chopped
in the water and oil until you can bring the
• 1-2 large red chillies, finely chopped
dough together with your hands. Turn out
• 250g (2 cups) split red lentils
onto a floured worktop and knead briefly for
• 2 tsp nigella seeds
2 minutes.
• 2 tsp cumin seeds
• 2 tsp mustard seeds
5 Divide the dough into 8 balls and keep
• 1 tbsp curry leaves
covered with a tea towel until ready to cook.
• 2 tsp turmeric
• 2 tbsp garam masala
6 Stir the dhal well, making sure that the
• 400ml (14oz) tin coconut milk
lentils aren’t sticking to the bottom of the
• 1 tbsp mango chutney
pan. Add more water if necessary as the dhal
• A large handful fresh coriander, roughly
cooks, so that it doesn’t dry out before the
chopped
lentils have softened. Add a couple of large
• 2 tsp vegetable stock powder
pinches of salt to the dhal.
• 500ml (2 ¼ cups) hot water + extra
7 Place a large, heavy-based frying pan over a
For the flatbreads:
medium high heat. On a floured surface, roll
• 250g (2 cups) plain flour
out the flatbread dough portions as thinly as
• ½ tsp sea salt flakes
possible.
• 120mls (½ cup) water
• 4 tbsp vegetable oil
8 Place one flatbread into the dry frying pan
• A little extra flour, for dusting and cook for a few seconds until starting to
change colour. Flip the flatbread over and
To serve: cook for a few seconds on the other side until
• Freshly cooked brown or Basmati rice it begins to puff up.
(optional)
• Extra coriander leaves 9 Remove from the pan and replace with the
next one. Wrap the flatbreads in a tea towel
Dhal Per 100g
Calories: 176, Fat: 8.8g, Saturates: 7.1g,
once you have cooked them to keep them
Carbohydrates: 16g, Sugars: 3.2g, Protein: 6.7g, soft.
Salt: 0.14g
10 Taste the dhal to check the seasoning
Flat Breads Per 100g and adjust if necessary. Serve in bowls, with
Calories: 427, Fat: 15g, Saturates: 1.3g,
Carbohydrates: 63g, Sugars: 0g, Protein: 8.6g, the flatbreads, some rice and a sprinkle of
Salt: 0.23g coriander, if using.

129
130
 Something Sweet

Sweet
something

Indulge your sweet tooth with our

selection of delicious recipes

131
132
 Something Sweet

Treacle Tart
Serves: 8

This classic, British comfort food is just like

grandma used to make. A perfect sweet and
sticky pudding that’s great served with cream,
custard or a scoop of vanilla ice cream.

For the pastry:

• 250g (2¼ cups) plain flour
• 75g (⅔ cup) icing sugar, sifted
• 110g (½ cup) dairy-free butter
• Pinch salt
• 1-2 tsp cold water

For the Filling:

• 295g (generous ¾ cup) golden syrup
• Juice and zest 1 lemon
• 100g (2 cups) fresh white breadcrumbs

1 Put all of the pastry ingredients, apart

from the water, into a bowl. Rub together
with your fingers until fine breadcrumbs are
formed, then bring together into a dough. If
the mixture is a little dry, add 1-2 teaspoon of
cold water. Put the dough into the fridge for
15 minutes to chill.

2 Preheat the oven to 200°C/400° F/Gas 6.

Roll out the pastry and line a 9-inch fluted tin.
Prick the pastry base with a fork and blind
bake for 15 minutes.

3 While the base is cooking, gently heat the

syrup in a pan until just warm and stir in the
lemon zest and juice.

4 Add the breadcrumbs and set aside to cool

for 10 minutes. If the filling looks too thin,
add more breadcrumbs.

5 When the pastry case is done, remove from

the oven, add the filling and spread evenly. If
you have any leftover pastry you can create a
pretty topping.

6 Place the pie back in the oven and turn the

temperature down to 180°C/350°F/Gas 4, and
bake for 15-20 mins more or until golden.
Serve warm.

Per serving (104g)

Calories: 408, Carbohydrates: 70g, Sugars: 39g,
Salt: 0.82g, Fat: 12g, Saturates: 2.9g, Protein: 4.8g
133
 Blueberry and
Lemon Steamed
Syrup Pudding
This steamed pudding is a twist on a classic.
The sharpness of the lemon cuts through the
sweet blueberries making this a deliciously
moreish dessert.

Makes: 1 large or 4-6 small

• 60ml (¼ cup) golden syrup

• 125g dairy-free butter (plus extra for
greasing basin)
• 125g (¾ cup) caster sugar
• 175g (1¼ cup) self-raising flour
• ½ tsp baking powder
• 2 flax eggs
• Juice and zest of 1 lemon
• 140g (1 cup) blueberries
• Soya milk, if needed

You will also need:

• 1 large pudding basin or 4 smaller basins

1 Preheat oven to 175°C/350°F/Gas 4. Grease

the pudding basin and put the golden syrup
in the bottom.

2 Cream the butter and sugar together

until light and fluffly. Gently fold in the flour
and baking powder, followed by the flax
eggs, lemon zest, juice and blueberries. Mix
through and add enough milk to make a soft
dropping consistency.

3 Spoon into the pudding basin, covering the

golden syrup.

4 Cover the basin with foil or greased

greaseproof paper and sit in a bain-marie.
Cook for 1 – 1½ hours until a wooden skewer
comes out clean. Turn out and pour over
more syrup and some fresh blueberries.

134
 Something Sweet

Raw Chocolate
Fudge
Makes: 32 cubes

This raw fudge is a quick and simple treat,

great for those sugar cravings whilst following
a raw diet.

• 125g (½ cup) almond butter

• 80ml (⅓ cup) coconut oil , melted
• 30g (1oz) cacao powder
• 4 tbsp maple syrup
• Pinch sea salt

1 To make the fudge, mix all the ingredients

together until smooth, then press into a lined
tray and place in the fridge to set. Once set
cut into 32 cubes then place back into the
fridge until serving. Be sure to store in the
refrigerator until serving as it will melt.

135
 Golden Flapjack
Makes: 8

This chewy flapjack is deliciously sweet and

moreish. You can adapt the recipe by adding
any optional extras you fancy, or just leave it
plain – it is scrumptious either way!

For the basic flapjack:

• 250g (2½ cups) Whites Jumbo Porridge
Oats
• 125g (generous ½ cup) dairy-free butter,
melted (plus extra, for greasing)
• 125g (⅝ cup) light brown sugar
• 2-3 tbsp golden syrup

Optional extras:
• 80g (½ cup) dried cranberries
• 85g (½ cup) pumpkin seeds
• 45g (½ cup) desiccated coconut
• 100g (½ cup) chocolate chips

To decorate:
• 50g (1¾oz) dark chocolate, melted

1 Preheat the oven to 200°C/400°F/Gas 6. To

make the basic flapjack, in a large mixing
bowl, mix together the oats, melted butter,
sugar and golden syrup. If you prefer a plain
flapjack, move onto step 2. Or, add any of the
optional extras to the basic flapjack mix at
this point.

2 Lightly grease a 20x20cm baking tin with

the extra butter and spoon in the flapjack
mixture. Press the mixture into the corners
of the tin with the back of a spoon, so the
mixture is flat.

3 Bake for around 15 minutes until golden

brown.

4 Once the flapjack is fully cooled, drizzle

over the melted chocolate, to decorate.
Then slice the flapjack into rectangles/fingers
and either serve immediately or store in a
biscuit tin.

Per flapjack (93g)

Calories: 434, Fat: 23g, Saturates: 8.2g,
Carbohydrate: 51g, Sugars: 27g, Fibre: 5g,
Protein: 7.8g, Salt: 0.3g
136
 Something Sweet

Chocolate Chia
Fudge with Pecans
and Almonds
This rich, dark, decadent fudge is perfect for a
sweet treat without being too naughty!

• 160ml (⅔ cup) coconut milk

• 300g (2 cups) dark chocolate
• 2 tsp coconut oil
• 1 tbsp nut butter
• 2 tbsp chopped pecans
• 2 tbsp flaked almonds
• 2 tbsp chia seeds
• 1 tbsp maple syrup (optional)

1 Bring the coconut milk to a simmer and

add the chocolate, coconut oil and nut
butter.

2 Remove from the heat and add the rest of

the ingredients, stir until thickened.

3 Pour into a tin and let it cool slightly. Set in

the refrigerator for 2 hours.

Per serving (40g) Calories: 178, Fat: 13g,

Saturates: 5.8g, Sugars: 6.2g, Salt: 0.04g

137
 Baked Vanilla • 225g (1 cup) caster sugar
• 3 tbsp cornflour
Cheesecake with • 2 tsp natural vanilla extract
Roasted Plums For the plums:
• 750g plums, halved and de-stoned
Serves: 10 • 3 tbsp brown sugar
• 2 cinnamon sticks, broken in half
This decadent, creamy cheesecake is • 1 vanilla pod, halved lengthwise
contrasted beautifully by juicy, ripe plums. It’s
worth trying to find in-season Victoria plums 1 Preheat oven to 180°C/350°F/Gas 4. Break
for the best flavour, but any variety will work the biscuits into a food processor and add
well in this recipe. the coconut oil and salt. Pulse together
until you have fine crumbs and everything is
For the cheesecake: combined. Tip this into a 20cm springform
• 200g (2 cups) vegan digestive biscuits tin and press down evenly over the bottom to
• 3 tbsp flavourless coconut oil, melted create the base and set aside.
• ½ tsp sea salt flakes
• 75g (½ cup) cashews, soaked in boiling 2 Drain the cashews and add them to the
water for 30 minutes food processor or a blender with the coconut
• 400ml (14oz) tin coconut milk milk and lemon juice. Blend until smooth
• ½ lemon, juice only before adding in the rest of the cheesecake
• 400g (2 cups) dairy-free cream cheese ingredients. Blend again until smooth.
138
3 Pour the filling onto the base and tap the
sides to disperse any air bubbles. Cover
the top of the tin with foil and transfer to
the oven to bake for 1 hour. After this time,
remove the foil and leave the cheesecake in
the oven to cool for another hour. Chill in the
tin overnight, or for a minimum of 2 hours.
4 While the cheesecake is cooking, arrange
the halved plums in a baking dish and
sprinkle over the sugar. Add the cinnamon
and the halved vanilla pod and cover the dish
with foil. Bake in the oven for 20 minutes,
or until fruit is softened but still holding its
shape.
5 Serve the sliced cheesecake with some
plums and a drizzle of dairy-free cream.
Per serving (216g)
Calories: 412, Carbohydrates: 54g, Sugars: 41g, Salt:
0.41g, Fat: 19g, Saturates: 11g, Protein: 5.4g
 Something Sweet

Sweet Potato
Brownie
Makes: 9-12

The sweet potato gives a great gooey texture

and sweetness to these brownies.

• 75g (2.5oz) coconut flour

• 60g (2oz) oats
• 75g (2.5oz) cocoa powder
• 150g (5oz) coconut sugar
• 450g (16oz) sweet potato, peeled, cooked
and mashed
• Handful crushed walnuts (optional)

1 Preheat the oven to 180°C/355°F/Gas 4,

then add the coconut flour, oats, cocoa
powder and sugar to a blender. Blend
to a fine powder.

2 Add the sweet potato to the blender and

blend until a thick smooth paste is formed.
Spread the mixture into a lined oven tray
and top with the walnuts. Bake for 25
minutes until the brownie is cooked.

139
 Chocolate Chia
Brownies
A healthy alternative to a decadent dessert,
these chia brownies are great if you need a
slightly sweet treat without ruining the diet!
• 25 dates, pitted
• 1 tsp bicarbonate of soda
• 185ml (¾ cup) maple syrup
• 125g (½ cup) dairy-free butter
• 1 tsp vanilla extract
• 2 tbsp nut butter
• 85g (¾ cup) cacao powder
• 85g (¾ cup) coconut flour
• 80g (½ cup) chia seeds (ground if you
140
prefer a smoother texture)
• 1 tsp xanthan gum
Optional decoration:
• Handful strawberries
• Mint leaves
• 1 sachet vegan quick strawberry jelly
1 Preheat oven to 160°C/325°F/Gas 3.
2 Place the dates in a pan with the
bicarbonate of soda and enough water to
cover them. Bring to a simmer over a medium
heat, and cook for 5 to 10 minutes until the
dates are soft. Cool slightly, then transfer to a
food processor and blitz.
3 Add the syrup, butter, vanilla and nut butter
and continue to blend.
4 When smooth, empty into a bowl and add
the cacao, coconut flour, chia seeds and
xanthan gum and mix into a smooth dough.
5 Spread into a pan and bake for 20-25 mins.
6 If topping, leave to cool in the pan. When
cool, top with strawberries and mint leaves
and make up the quick jelly as per the pack
instructions. Pour over the top and leave to
cool completely. Slice and serve.
Per serving (105g) Calories: 352, Fat: 13g, Saturates:
3.5g, Sugars: 47g, Salt: 0.63g
 Something Sweet

Banana, Date and

Pecan Cake Bars
Makes: 12

These cake bars make a great on-the-go

breakfast. Naturally sweetened by the
bananas and dates, these bars have no
added sugar or fat.

• 220g (2 cups) self-raising flour

• 70g (½ cup) pecans, crushed
• 1 tsp cinnamon
• 1 tsp nutmeg
• 1 tsp baking powder
• 175g (1 cup) pitted dates
• 2 tbsp ground flaxseed, mixed with 6 tbsp
water
• 120ml (½ cup) plant-based milk
• 1 tsp cider vinegar
• 3 bananas, mashed

You will also need:

• 12 hole muffin tin (we used a squared
muffin tin)

1 Preheat the oven to 180°C/355°F/Gas 4. In

a large bowl mix together the flour, pecans,
cinnamon, nutmeg and baking powder.

2 In a food processor, blend the dates,

ground flaxseed, milk and vinegar until
smooth. Add this and the mashed bananas to
the flour, mix and whisk together until there
are no flour lumps. Pour the batter into the
muffin tin and place in the oven to bake for
30-35 minutes – to test if it’s cooked, push
a skewer into the cakes, and if it comes out
clean they're baked.

Per serving (81g)

Calories: 182, Fat: 5.3g, Saturates: 0.6g,
Carbohydrate: 33g, Sugars: 14g, Fibre: 4g,
Protein: 3.2g, Salt: 0.28g

141
142
 Something Sweet

Coffee and
Walnut Cake
Coffee and walnut cake is a classic coffee
morning cake; this light sponge packs the
flavour of coffee with the added crunch of the
walnuts, making a great balance of flavours
and textures.

For the sponge:

• 400ml (1⅔ cups) dairy-free milk
• 4 tsp cider vinegar
• 2 tbsp granulated coffee
+ 3 tbsp dairy-free milk
• 450g (4 cups) self-raising flour
• 300g (1⅓ cup) caster sugar
• 2 tsp baking powder
• 225g (1 cup) dairy-free butter
• 100g (3.5oz) walnuts, crushed

For the butter cream:

• 225g (8oz) icing sugar
• 50g (2oz) dairy-free butter
• 1 tbsp coffee granules + 1tbsp hot water

You will need:

• 10-inch non-stick cake tin

1 Preheat the oven to 180°C/355°F/Gas 4. Stir

the vinegar into the milk and leave to curdle
slightly, creating buttermilk.

2 In a bowl add the flour, sugar, baking

powder, butter, buttermilk and coffee and
beat with a wooden spoon or an electric
mixer until smooth, then fold in the walnuts.
Pour the mixture into a non-stick cake tin
and place into the oven to bake for roughly
60 minutes. Remove the cake from the oven
once cooked, remove from the tin and place
onto a cooling rack.

3 Whilst the cake is cooking, make the

buttercream. In a bowl beat together the icing
sugar, butter and coffee until smooth. Once
cool, cut the cake in half and fill with the
buttercream.

Per serving (161g)

Calories: 510, Fat: 23g, Saturates: 3.9g,
Carbohydrate: 74g, Sugars: 44g,
Fibre: 2g, Protein: 5.6g, Salt: 0.98g

143
 Peanut Butter 1 Preheat the oven to 180°C/355°F/Gas 4.
Add the chickpeas, maple syrup, peanut
Per brownie (90g)
Calories: 240, Fat: 12g, Saturates: 2.1g,

Blondies
Carbohydrate: 28g, Sugars: 14g,
butter, vanilla extract, baking powder, ground Fibre: 5g, Protein: 8.2g, Salt: 0.33g
almonds and milk to a blender and blend
until smooth.
Makes: 8
2 Transfer the mixture to a bowl and fold
These peanut butter blondies have a gooey
in the cashews and dates. Put into a lined
texture and rich flavour – they make a great
baking tray and place in the oven to bake for
dessert or can even work as a post-workout
20-25 minutes, until the edges are starting to
refuel snack, thanks to their high protein
brown. Allow to cool before cutting.
content.

• 400g (14oz) tin chickpeas, drained

• 80g (⅓ cup) maple syrup
• 120g (½ cup) gluten-free peanut butter
• 1 tsp vanilla extract
• ½ tsp gluten-free baking powder
• 2 tbsp ground almonds
• 1 tbsp almond milk
• 50g (⅓ cup) cashews, chopped
• 50g (⅓ cup) dates, chopped

144

Brookies
Makes 8
This cookie/brownie hybrid is the ultimate
sweet treat, combining two of the most
popular baked goods. Definitely one to try if
you have a sweet tooth!
For the cookie dough:
• 60g (¼ cup) dairy-free butter
• 75g (⅓ cup) soft brown sugar
• ½ tbsp ground flax seeds, mixed with 1
tbsp hot water
• ½ tsp vanilla extract
• 75g (⅔ cup) plain flour
• 75g (¾ cup) oats
• 50g (¼ cup) dairy-free chocolate chips
For the brownie mix:
• 2 tbsp vegetable oil
• 100g (3.5oz) dairy-free dark chocolate,
melted
• 90g (3oz) self-raising flour
• ½ tbsp cocoa powder
• 90g (3oz) caster sugar
• 120ml (½ cup) soya milk
You will also need:
• Non stick 6cm square muffin tray
1 Preheat the oven to 180°C/350°F/Gas 4.
For the cookie dough, in a large bowl cream
together the butter and sugar for 1-2 minutes
until well-combined. Add the ground flax
mixture and vanilla and mix in, and then add
the flour, oats and chocolate chips and mix
Something Sweet
into a dough. Divide the mixture into eight
pieces and press into the bases of the
muffin tray.
2 Combine all of the brownie ingredients in
a bowl and whisk until smooth. Spoon this
mixture onto the cookie dough and place the
tray into the oven for 15-20 minutes, until the
brownie is cooked but still slightly gooey.
Per serving (161g)
Calories: 380, Fat: 17g, Saturates: 6.1g,
Carbohydrate: 52g, Sugars: 25g, Fibre: 4g,
Protein: 5.4g, Salt: 0.25g
145
 Spiced Cranberry, • 3 tbsp plant-based milk
• ½ tsp almond extract or vanilla extract
Almond and (we used both)
• 2-3 tbsp orange juice (optional)
Orange Biscotti • 20g (⅛ cup) almonds, roughly chopped
• 20g (⅛ cup) hazelnuts, roughly chopped
Serves: 10-12 • 30g (¼ cup) dried cranberries, roughly
chopped
The perfect partner for coffee, these
seasonally spiced biscotti biscuits are a 1 Mix the first eight ingredients together in
festive favourite. Crisp and crunchy, as a bowl, and set aside. Preheat the oven to
biscotti should be, the cranberries and 150°C/300°F/Gas 2 and line a baking tray with
chopped nuts pack the biscuits full of a piece of baking paper.
flavour and texture.
2 Melt the coconut oil in a small metal or
• 150g (1 cup) rice flour glass bowl, either in a microwave or over a
• 65g (⅓ cup) caster sugar (demerara sugar pan of simmering water. Once melted, whisk
works too) the milk into the oil, followed by the almond/
• ½ tsp baking powder vanilla extract.
• Pinch fine salt
• 1 tsp mixed spice 3 Add the oil mixture to the bowl of dry
• ½ tsp cinnamon ingredients and knead gently until roughly
• ½ tsp ground ginger combined. If the dough’s too dry, add the
• Zest of one small unwaxed orange orange juice and if it’s too wet, add a touch
• 1 heaped tbsp melted refined coconut oil more flour.
146
4 Add the chopped almonds, hazelnuts and
cranberries and incorporate them gently into
the dough, making sure they are distributed
evenly.
5 Roll the dough into a long, thick snake and
then transfer it to a baking tray and flatten it
into a 3-4cm/1-1.5-inch wide and 25cm/10-
inch long log. Bake for about 30-35 minutes,
until the log’s surface is firm and lightly
browned. Leave the oven on.
6 Let the log cool down for 15-20 minutes
before cutting into it. Cut it into 1-1.5 cm/0.4-
0.5-inch thick slices with a serrated knife.
Place the slices on a baking tray cut-side
down and return them to the oven for a
further 20-25 minutes, until your biscotti
achieves the desired crispness and colour.
Per serving (51g) Calories: 119, Fat: 3.3g,
Saturates: 1.2g, Sugars: 9.2g, Salt: 0.09g
FRee
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