Homemade Fresh Garden Soup

Ingredients

2 tbsp butter

5 cups freshly chopped tomatoes

1 onion, finely chopped

4 garlic cloves, finely chopped

1-2 cups vegetable stock

1 cup vegan single cream

2 tbsp tomato purée

2 tbsp cornflour for thickened

1 tsp salt

1 tsp black pepper

Method

Melt butter gently in saucepan. Add onion and fry gently until softened (add garlic along with, if you are using).

Add ‘good’ tablespoon of flour and stir and fry on a low heat, stirring, until it’s a sandy texture. Be careful not to burn!!

Add the stock a little at a time, whisking to keep smooth, until all stock added. Then add tomatoes and tomato puree.Then gradually add your single cream and continue to stir.

Cover and simmer on lowest heat for 1/2 to 1 hour (depends how hungry you are) until tomatoes are well and truly softened and the colour is nice and even. Be sure to stir a good few times to prevent sticking.

You now need to sieve the soup, or even better liquidised the soup, or if you have a  soup maker even better pour all ingredients and leave to cook if not then.pushing with the back of a wooden spoon, stirring and scraping to get all the juices through, then discard the pips, onion and peel.

Return to the heat for a minute or so and add basil, salt, and pepper to taste. Serves 2 to depending on bowl size and appetites!

Black-Eye Beans with Mushroom

The aroma of cumin that in the dish is whats makes this dish so special. Cook the seeds in oil and wait for them to sizzle, and change colour and develop an aroma. This takes no time at all. The colour should be golden brown, don’t allow to get dark that means you have burnt them.

Ingredients 1 teaspoon cumin seeds

1 teaspoon medium-hot chilli power

1 teaspoon ground turmeric

1 teaspoon garam masala

3 tomatoes, finely diced

400g can black eyed beans, drained and rinsed

300g closed cup mushrooms, washed, patted dry and thickly sliced

Method

Warm 1 tablespoon of sunflower oil in a frying pan, then add the cumin seeds and fry over high heat for 30 seconds or until they start to darken. Add 2 teaspoon of ginger and garlic paste and fry for 30 seconds, add the chilli power, turmeric and garam masala, fry for a few seconds, then pour in a couple of tablespoons of cold water. Cook until the water has evaporated and the oil separates.

Tip in the tomatoes and cook over high heat for 3-4 minutes until they are soft. Stir in the beans, mushrooms and some salt to taste, cover and bring to the boil, then reduce the heat and simmer for 3-4 minutes. Remove from the heat and mash a few beans, if necessary, to make the sauce thick.

Black Eye Beans Nutrition

When it comes to packing in nutrition, you really can’t go wrong with beans, including the super nutrient-rich, black-eyed beans. These savory legumes are an excellent source of complex carbs, fiber and many essential vitamins and minerals. Beans like black-eyed peas are so full of good nutrition that they’re considered both a protein food and a vegetable.

One cup of cooked black-eyed peas (165 grams)

  • 160 calories
  • 5 grams of protein
  • 34 grams of carbs
  • 8 grams of fiber
  • 16 percent of the daily value (DV) for calcium
  • 10 percent of the DV for iron
  • 20 percent of the DV for magnesium
  • 15 percent of the DV for zinc
  • 24 percent of the DV for copper
  • 41 percent of the DV for manganese
  • 52 percent of the DV for folate
  • 44 percent of the DV for vitamin A
  • 37 percent of the DV for vitamin K

Cheesy pasta broccoli and tomatoes salad

Penne Pasta with broccoli, tomato sauce, garlic, onion and oil cooked in one pan and topped with cheese for an easy healthy pasta recipe. if you want it with juice add can tomatoes and vegetable stock, or not.

Ingredients

1 medium onion, finely chopped

2 garlic cloves, minced

3 tbsp olive oil, extra virgin

14 oz can plum tomato or fresh  chopped

1 tbsp balsamic vinegar

½ tsp salt

3 cups of penne pasta

6 cups broccoli, florets

3 oz of mozzarella vegan cheese, grated

Method

  1. Preheat large deep skillet on medium heat and add olive oil, onion and garlic. Saute until translucent, stirring occasionally.
  2. Add tomato, balsamic vinegar, salt, pepper, Stir and continue to cook on a low heat.
  3. Add cook pasta and stir again.
  4. Continue to cook, reduce heat to low and cook for 15 minutes, stirring every 5 minutes.
  5. Add broccoli, and tomatos cover and cook for 3 minutes for crispy broccoli and 5 – 6 minutes for softer vegetables.
  6. Turn off heat, add cheese and stir until melted.
  7. Garnish with parsley or basil and serve hot.

Inspired Mixed Bean Salad

This is a dish I put together, with a can of mixed beans and courgette, and some fresh ingredients not sure if it’s Greek or Mexican! Pretty simple and quick to prepare.

Ingredients

1 medium courgette, quartered lengthways and sliced

1-4 garlic cloves

2 tsp dried oregano (or 1 ½ tbsp fresh chopped )

½ tsp ground cinnamon

400g chopped tomatoes, fresh or can

400g can mix beans

300g bulgar

Salt and freshly ground black pepper

2 tablespoons fresh flat-leaf parsley, and served with vulgar and fresh parsley.

Method

Put the courgette and garlic in a pan over medium heat. Add 2-3 tablespoon of water and saute for 1-2 minutes. Stir in the oregano, cinnamon. Then add the chopped tomatoes, mixed beans and bring to the boil. Leave to simmer for 8-12 minutes over low-medium heat. Meanwhile, cook the bulgar following the instructions on the packet.

Once the stew and the bulgar are cooked. Season to taste, scatter over some of the fresh herbs and serve hot.

Healthy Greek Freekeh Salad

Ingredients

1 cup cracked freekeh

2.5 cups of water

1/2 cucumber

1 red bell pepper (optional)

1/4 cup chopped red onion

1/4 cup chopped parsley

1/4 cup vegan feta crumbled cheese

salt and pepper to taste

Optional Extras

Black olives

fresh tomatoes

Extra veggies

Greek Dressing

1/4 cup extra virgin olive oil

2 tbsp red cooking wine

1 tbsp mustard

1/2 tsp dried parsley

1/2 tsp garlic powder

1/4 tsp dried oregano

1/4 tsp dried basil

1/8 tsp salt

Black pepper

Method

Freekeh Grain

Heat a medium saucepan over medium-high heat

Add the freekeh and toast (stirring the grain while you toast) until nutty and fragrant, approx. 23 minutes.

Add 2 cups water and salt and bring to a boil

4 reduce to low, cover with a lid, and simmer for 20-25 minutes or until water has been absorbed. Remove from heat and uncover, allowing the freekeh to soak up any remaining liquid for 5-10 minutes.

5. While your freekeh cooks, chop your veggies and whisk together your dressing.

6. In a large bowl, combine freekeh crumbled feta, and veggie, then pour your dressing over the salad and toss to mix.

7.Top with any additional feta desired, fresh parsley and salt and pepper to taste.

8.serve right away or let sit for up to 1 hour before serving.

Health Benefits of Eating Freekeh

Helps with Weight Loss Control

Since freekeh is high-protein food and a high fiberfood, it may provide more satiety when eating it with your meal. Freekeh actually contains three times more fiber than brown rice. A diet rich in fiber may contribute to a lower body weight by helping you feel full. A randomized, controlled trial. Conducted by Annals of internal medicine reported that increased fiber consumption helped subjects lose weight. The study focused on weight changes over a period of 12 months, examining 240 adults with metabolic syndrome, and the findings indicate that 12 months, the was great weight loss in the high-finer diet group.

Aids Eye Health

Freekeh contains the carotenoids lutein and zeaxanthin, which are antioxidants that help prevent age-related macular degeneration. Evidence suggests that lutein, for example, positively affects ocular development throughout life, actually starting in utero, and lowers the risk for the development of many age-related eye diseases. These carotenoids are not only found in vegetables and fruits, egg yolks, and breast milk, but freekeh contains them too.

Italian Tomatoes

I used mozzarella grated vegan style cheese, which is not good at melting, so I would advise you to try the block cheese instead of the grated cheese.

Ingredients

5 tomatoes

2 x 175 g/6 oz mozzarella cheese

Salt and freshly ground black pepper

Method

1.Wash the tomatoes, pat dry, slice off the stalk ends and discard, then cut the reminder into even slices.

2. Sprinkle the evenly, or if you can get a whole block of vegan mozzarella cheese use an egg slicer for best results.

3.Grease a shallow, flameproof dish. Place their cheese and tomato slices in the dish, layering them alternately. Season the slices with salt and black pepper and cook under a hot grill (broiler) until the cheese melted.

The Benefits of eating Tomatoes

The tomato (Solanum lycopersicum) is a fruit from the nightshade family native to South America.

Despite botanically being a fruit, it’s generally eaten and prepared like a vegetable.

Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer.

They are also a great source of vitamin C, potassium, folate, and vitamin K.

Usually red when mature, tomatoes can also come in a variety of colors, including yellow, orange, green, and purple. What’s more, many subspecies of tomatoes exist with different shapes and flavor.

Nutrition Facts

The water content of tomatoes is around 95%. The other 5% consists mainly of carbohydrates and fiber.

Here are the nutrients in a small (100-gram) raw tomato

  • Calories: 18
  • Water: 95%
  • Protein: 0.9 grams
  • Carbs: 3.9 grams
  • Sugar: 2.6 grams
  • Fiber: 1.2 grams
  • Fat: 0.2 grams

No Chicken Bake

Ingredients

500 g/1 lb 1 oz/4 cups pasta

2 tbsp olive oil

1 large onion diced

2 cloves of garlic, finely chopped

400 g/14 oz/ 2 cups of non-chicken bite size

400 g/14 oz/2 cups canned chopped tomatoes

100 g/3 1/2 oz/2/3 black olives, pitted

a small bunch of fresh basil, chopped

159 g/5 1/2 oz/1 1/2 oz cups vegan mozzarella cheese grated

Method

1.Add the pasta to a pan of boiling salted water. Cook for 12-15 minutes then drain and set aside.

2.Heat the oil in a pan over a medium heat. Add the garlic and chicken then fry for 5 minutes. Add the garlic and chicken then fry for 5 minutes. Add the oregano and tomato purée followed by the chopped tomatoes, olives and most of the basil. Season, cover and cook for 10 minutes.

3.Preheat the oven to 180°C (160° C fan/350°F/gas 4.

4.Add the pasta and tomato sauce to an ovenproof dish and mix to combine. Cover with the grated cheese. Bake in the oven for 25 minutes.

5.Top with the reserved basil leaves and serve

Cheesy Summer Vegetable Bake

Dinners like this are best in the summer, fast easy and you can conveniently grab most of these ingredients at the supermarket or from your back garden or allotment if you’re someone who love to plant your own vegetables. Of course you can make this recipe all year long, not just in the summertime. Go ahead, I promise I won’t tell anyone if you do, (I do it too!) As for the bell pepper I replaced it with spinach due to allergies

Ingredients

2 cups zucchini, chopped

1 cup sweet tomatoes, chopped

1 large bell pepper (any colour), chopped

1 garlic clove, minced

2 tbsp fresh parsley, chopped

2 tbsp fresh basil, chopped

1 cup vegan mozzarella cheese shredded

2 cups gluten-free bread crumbs

2 tbsp extra virgin olive oil

Salt and pepper to taste

Method

Preheat oven to 350°F and grease a large casserole dish or a 9 x 13-inch baking dish. In a large mixing bowl, combine zucchini, tomatoes, bell pepper, garlic, parsley, basil, cheese, salt and pepper; pour into a greased baking dish and spread mixture evenly. Top with bread crumbs and spread evenly over top of vegetable mixture,drizzle with olive oil. Cover and bake for 40 minutes, the last 10 minutes uncovered, or until vegetables are tender and bread crumbs topping is golden brown.

Baked Winter Squash/Pumpkin with Tomatoes..

Butternut or pumpkin can all be used in this simple recipe. Serve the pumpkin as a light main course, with warm crusty bread, or as a side dish. Canned chopped tomatoes with herbs are used in this recipe. A variety of flavoured canned tomatoes are now available including garlic, onion and olive-they are ideal for adding a combination of flavours when time is short.

Ingredients

45ml/3 tbsp garlic flavour olive oil

1 kg/2 1/4 lb pumpkin or orange winter squash, peeled and sliced

2 x 400g/14 oz cans chopped tomatoes with herbs

2-3 fresh rosemary sprigs, stems removed and leaves chopped

Method

1.Preheat the oven to 160°C/325°F/ Gas 3. Heat the oil in a pan and cook the pumpkin or squash slices, in batches until golden brown. Removing them from the pan as they are cooked.

2.Add the tomatoes and cook over a medium high-heat until the mixture is of a sauce consistency. Stir in the rosemary and season to taste with salt and pepper.

3.Layer the pumpkin slices and tomatoes in an ovenproof dish, ending with layers of tomatoes. Bake for 35 minutes, or until the top is lightly glazed and beginning to turn brown, and the pumpkin is tender. Serve immediately.

Pumpkin and Tomato Pizzas

FOR THE PIZZA DOUGH

Ingredients

400 g/14 oz / 2 2/3 cups strong white bread flour

100 g/ 3 1/2 oz / 2/3 cup fine ground semolina flour

1/2 tbsp salt

1/2 tbsp dried yeast

1/2 tbsp castor (superfine) sugar

350ml/12 fl. oz /1 2/3 cups lukewarm water

FOR THE TOPPING

1 butternut squash, halved and deseeded

1 tbsp olive oil

20 cherry tomatoes, halved

2 cups of grated vegan mozzarella cheese

Method

3 jalapeños pepper

1.To make the pizza, pour the flours and salt into a bowl and make a well in the centre, add the yeast and sugar to the water, mix with a fork and leave for a few minutes.

2.Bring in all the flour, working your way towards the outer edges, mixing well when it starts to come together, use your hands and pat it into a ball.

3.Knead the dough for around 10 minutes until the dough is smooth and elastic. Cover with film and leave to rest for 30 minutes.

4.Preheat the oven to 240°C (220° Fan) 475F;Gas 9.

5.Cut the butternut squash into small chunks and roast for about 20 minutes in the oven with olives oil until tender and caramelised.

6.Roll the pizzas out about 30 minutes before you want to cook them. Then flour 1cm (1/2 in) thick.

7.Top each pizza with some of the butternut squash, halved tomatoes and top with mozzarella cheese, And jalapeño pepper.

8.Place either directly on the bars of the oven or on a preheated baking sheet for 8-10 minutes until golden and crisp.

Indian-Style Shepherd Pie..

Most people cook shepherd pie in winter, it’s also good for entertainment as it can be made in an advance and heated through just before serving. You can spice up the mashed potatoes by adding a couple of finely diced green chillies, then scattering some grated cheddar cheese before baking.

Ingredients

3 large potatoes

1 large onion, finely chopped

2 fresh green chillies, finely chopped (seeds) optional

500g minced vegan beef

2 tsp garam masala

400g can chopped tomatoes

Method

Put the potatoes, unpeeled, in a large saucepan with enough of boiling water to cover them. Bring to the boil, then reduce the heat, cover and simmer for 35-40 minutes until you can put a knife through the centre of each one. Drain them in a sieve and refresh under running cold water, then set aside to cool.

Meanwhile, warm 2 tablespoons of sunflower oil in a heavy-based saucepan. Add the onion and fry over a high heat for 4-5 minutes until it starts to change colour, then reduce the heat and fry until soft. Add 2 teaspoon of ginger paste and chillies and fry for a minute.

Add the minced meat and cook over a medium heat, stirring frequently, until it is well browned. Add the garam masala, season with salt and mix well. Pour in the tomatoes and cook for 3-4 minutes, then cover, reduce the heat to low and simmer for about 15 minutes until the meat is cooked.

Preheat the oven to 200°C/Gas Mark 6.

Peel the cooled potatoes and mash them with a potato masher until smooth season with salt and fold in t tablespoons of sunflower oil.

Transfer to the minced meat mixture to a ovenproof dish and top it with the mashed potato, covering the meat mixture completely. Bake for 30-35 minutes until slightly brown on top. Serve hot.

What’s Okra?

Okra, also known as “lady’s fingers,” is a green flowering plant. Okra belongs to the same plants family as hibiscus and cotton. The term “Okra” most commonly refers to the edible seed pods of plant.

Okra has long been favoured as a food for the healthconscious. It contains: .Potassium, Vitamin B, Vitamin C, Folic Acid, Calcium,

It’s low in calories and has a high dietary fibre content. Recently, a new benefit of including Okra in your diet is being considered. Okra has been suggested to help manage blood sugar in cases of type1, type2, and gestational diabetes.

Incidences of diabetes diagnoses are only increasing, according to the the center of diseases control and prevention.

The verdict is out on whether Okra can be used successfully as a direct diabetes treatment. However, the okra plant does have many proven health benefits. Read on to see if okra could be a viable plant of diabetes treatment plan.

Drinking “Okra water” is a popular new method of using okra. Some have even suggested that drinking it helps lessen diabetes symptoms. The drinks is made by putting okra pods in water and soaking them overnight. Some of the valuable nutrients in the skin and seeds pods will be absorbed into the water. If you’re not crazy about the taste of okra, drinking this okra water solution is quick and simple way to derive the benefits of okra without eating it.

I love okraI’m allergic it’s from the rubber family, and I usually struggle to cook foods that I’m allergic to, okra doesn’t have a smell so I was okay cooking it for the kids.

Okra with plant Based-Bacon

175g/6 oz bacon

300g/11 oz okra

1 green chilli, finely chopped

1 small onion, finely chopped

Black pepper to taste

1/2 cup of coconut oil

1 tbsp of apple cider vinegar

1 large tomatoes, chopped

Method

Heat oil in frying pan, then add bacon to browned, in the meantime place okra in saucepan with boiling water with a pinch of salt to cook for few minutes until tender. Once bacon is ready then add your onion, and chilli and tomato, drained the okra and add to the bacon mixture with apples cider vinegar with give it a nice flavour. Then serve with dumplings, yam, and pumpkin etc.

Pictures of raw okra

Okra and Bacon dish..

Yam and dumplings and pumpkin served with okra and bacon

Italian Bean Soup

Ingredients


2 tsp olive oil
1 leek, washed and chopped
1 garlic clove, peeled and crushed
2 tsp dried oregano
75 g/3 oz green beans trimmed and cut
Into bite-size pieces
410 g/ can cannelloni beans drained and
Rinsed
75 g/3 oz small pasta shapes
1 litre 1 ¼ pint vegetable stock
8 cherry tomatoes
Salt and ground black pepper
3 tbsp freshly shredded basil

Method..

Heat the oil in a large saucepan. Add the leek, garlic and oregano and cook gently for 5 minutes, stirring occasionally.

Stir in the green bean and pour in the stock.

Bring the stock mixture to the boil, then reduce the heat to simmer.

Cook for 1215 minutes until the vegetables are tender and the pasta is cooked to al dente. Stir occasionally.

In a heavy-based frying pan, dry-fry the tomatoes over a high heat until they softened and the skins began to blacken.

Gently crush the tomatoes in the pan with the back of a spoon and add to the soup.

Season to taste with salt and pepper. Stir in the shredded basil and serve immediately.

Bulgur wheat Salad with lemon Dressing..

Ingredients

125 g/4 oz bulgur wheat
10 cm/4 inch piece of cucumber
2 stalks of spring onions
125 g/4oz baby sweet corn
3 ripe but firm tomatoes
1 carrot, chopped

For the Dressing

Method..

Place the bulgur in a saucepan and cover with boiling water.

Grated rind of 1 lemon
3 tbsp lemon juice
1-2 tsp agave nectar
Or vegan sweetener
2 tsp sunflower oil
Salt and pepper to taste

Simmer for about 10 minutes, then drain thoroughly and turn into a serving bowl.

Cut the cucumber into small dice, chop the spring onions finely and reserve. Steam the sweetcorn and carrots over a pan of boiling water for 10 minutes or until tender. Drain and slice into thick chunks.

Cut a cross on the top of each tomatoes and place in boiling water into their skins start to peel away.

Remove the skins and the seeds and cut the tomatoes into small dice.

Make the dressing by whisking all the ingredients in a small bowl until mixed well. When the bulgur wheat has cooked a little, add all the prepared vegetables and stir in the dressing. Season to taste with salt and pepper and serve.

Chilli & Rice..

Ingredients..

3 tbsp olives oil
1 onion peeled and diced
Handful of broccoli florets
1 red pepper, cored deseeded and
Diced
2 garlic cloves, peeled and crushed
½ tsp of hot chilli, powder
1 tsp smoked paprika
1 tsp ground cumin
2 tsp dried oregano
400 g/7 oz cooked red kidney beans
1 tbsp lime juice
Pinch unrefined granulated sugar
¼ unrefined Himalayan salt
150 g/5 oz/generous white rice
Vegan yogurt, to serve

Method..

Heat the oil in a pan over a medium heat and cook the onion for 5 minutes. Add the broccoli and pepper and cook for 5 minutes. Mix in the garlic, spices and oregano and cook for 1 minuets. Add the canned tomatoes, beans, lime juice and simmer, uncovered, for 20 minutes.

Cook the rice according to the packet instructions.
Serve the rice topped with the chilli, and dollop of vegan yogurt on top, if liked

Italian Baked Tomatoes With Mixed Vegetables:

Ingredients:

1 tsp olive oil

4 beef tomatoes

Salt

59 g/2 oz fresh white gluten-free breadcrumbs

1 tbsp freshly snipped chives

1 tsp freshly chopped parsley

125 g/4 oz button mushrooms, finely chopped

Salt and ground black pepper

25 g/1 oz fresh Parmesan style vegan cheese grated

For Salad

Mixed salad with beetroot and radish

2 tbsp olive oil

1 tsp balsamic vinegar

Salt and black pepper

Preheat the oven to 190°C/375°F/Gas mark 5. Lightly oil a baking tray with teaspoon of oil. Slice the tops off the tomatoes and remove the flesh and sieve into a large bowl. Sprinkle a little salt inside the tomato shells and then place them upside down on a plate while the filling is prepared.

Mix the sieved tomato with the breadcrumbs, fresh herbs and mushrooms and season well with salt and salt pepper. Place the tomato shells on the prepared baking tray and fill with the tomato and mushroom mixture.

Meanwhile, prepare the salad. Arrange the salad with other ingredients together in a small bowl make the dressing and season to taste.

When the tomatoes are cooked, allow to rest for 5 minutes, then place on prepared plates and drizzle over a little dressing serve warm.

Pizza pittas

ingredients:

1 tbsp olive oil

1 garlic, peeled and crushed

100 g/3 ½ oz canned chopped tomatoes

2 sun-dried tomatoes, in oil or rehydrated, chopped

1 tsp dried oregano

Pinch of salt

Pinch granulated sugar

4 pitta breads

2 large tomatoes, sliced

100 g/3 ½ oz grated vegan cheese (look for melts, mozzarella-style cheese)

Oregano leaves (optional)

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

Heat the oil in a pan over medium heat and cook the garlic for 1 minuets. Add the chopped and sun-dried tomatoes. Oregano, salt and sugar and cook for 10 minutes before blending to make a sauce.

Spread a layer of sauce an top of the pittas. Add the sliced tomato, vegan cheese, and any other desired toppings and cook for 10-15 minutes. Top with oregano and serve.

Coconut Dhal & Pilau Rice

Method:

1 tbsp coconut oil/olive oil

1tsp mustard seeds

½ tsp cumin seeds

1 tsp ground turmeric

1 tsp ground coriander

1 small onion, peeled and diced

1 large dried red chilli

1 tomato, chopped

100 g/3 ½ oz dried red lentils

200 ml/ 7 fl oz coconut milk/soy single cream

125 ml/4 fl oz water

Large pinch of salt

For the pilau rice

2 tbsp olive oil

1 small onion, peeled and finely sliced

1 tsp cumin seeds

6 cardamom pods

1 cinnamon stick: 3 cloves

150 g/5 oz basmati rice

300 ml/ 10 fl oz water

For the topping

1 tbsp coriander leaves

Hot red chilli sauce (optional)

Method:

For the Dahl, heat the coconut oil and mustard seeds in a pan with the lid on, when the mustard seeds start to pop, add the spices and onion and cook over a medium heat for 5-10 minutes. Add the remaining ingredients. Bring to the boil, stirring frequently. Reduce the heat and simmer for 35 minutes, stirring occasionally

For the rice, heat the olive oil until it is very hot and fry the onion until brown and crispy. Remove the onion and set aside. Add the spices and fry over a medium heat for 1 minutes. Add the rice and fry for 2 minutes. Stirring. Add the water , bring to the boil, reduce the heat. Cover and simmer for 10 minutes until the rice is cooked.

Serve the Dahl on a bed of rice, topped with coriander and red chilli sauce.

Pasta & Bean Soup with Basil Oil:

Ingredients:

2 tbsp extra virgin olive oil
1 onion, chopped
3 garlic cloves, crushed
1 tbsp chopped rosemary
2 x 400g (13 oz) cans chopped tomatoes
600 ml (1 pint ) vegetable stock
400 g(13 oz) cans Borlotti beans, drained
125 g (4 oz dried small pasta shapes
Salt and pepper
Grated vegan Parmesan cheese, to serve

For basil oil
25 g (1 oz) basil leaves
150 ml (1/4 pint) extra virgin olive oil

Method:

Heat the oil in a saucepan, add the onion, garlic and rosemary and cook over a low heat, stirring frequently, for 5 minutes until the onion is softened.

Stir in the tomatoes stock, beans and salt and pepper. Bring to the boil, then reduce the heat, cover and simmer gently for 20 minutes. Add the pasta and simmer, covered, for a further 10 minutes until the pasta is al dente.

Meanwhile, make the basil oil, plunge the basil leaves into a saucepan of boiling water, return to the boil and for 30 seconds. Drain the basil, refresh under cold water and dry throughly with kitchen paper. Transfer the oil and basil leaves to a blender and blend until really smooth.

Ladle the soup into bowls and spoon a little of the basil oil over each serving. Serve immediately, scattered with some grated Parmesan.

White Chocolate and Brownie Torte

This delicious desert is easy to make guaranteed to appeal to just about everyone. If you can’t buy good quality brownies, use a moist chocolate sponge or make your own. For extra decoration, put a few fresh summer berries such as strawberries or raspberries around the edge or on the centre of the torte.

Ingredients:

300g/11oz white vegan chocolate
Broken into pieces

600ml/1 pint 2 ½ cups double (heavy) soy cream

250g/9oz rich chocolate brownies

(Unsweetened) cocoa powder, for dusting

Method:


1.Dampen the sides of a 20cm/8in springform tin (pan) and line with a strip of greaseproof (waxed) paper. Put the chocolate in a small pan. Add 150ml/ ¼ pint/2/3 cup of the cream and heat very gently until the chocolate has melted. Stir until smooth, then pour into a bowl and leave to cool.

2.Break the chocolate brownies into chunky pieces and sprinkle these over the base of the tin. Pack them down lightly to make a fairly dense base.

3.Whip the remaining cream until it forms peaks, then fold in the white chocolate mixture. Spoon into the tin to cover the layer of brownies, then tap the tin gently on the work surface to level the chocolate mixture. Cover and freeze overnight.

4.Transfer the torte to the refrigerator about 45 minutes before serving to soften slightly. Decorate with a light dusting of cocoa powder just before serving.

Bulgur Wheat Tabbouleh

Ingredients

40g (1/4 cup bulgur wheat a small handful of kale, chopped a couple of sprigs of fresh mint, leaves picked and finely chopped ½ bunch of fresh parsley, leaves picked and finely chopped

2 large ripe vine tomatoes, diced 1 spring onion, finely sliced

½ cucumber, sliced lengthways

½ lemon

1 tbsp extra-virgin olive oil

¼ pomegranate, seeded

Pink Himalayan, salt or sea salt and

Freshly ground black pepper

Method:

1.Cook the bulgur wheat according to the packet instructions, then drain and leave to cool in a serving bowl.

2.Once cool, mix in all the chopped vegetables and herbs. Zest the lemon half and set the zest aside. Squeeze the juice into the bowl with the olive oil and season with salt and pepper.

3.Sprinkle over the lemon zest and pomegranate seeds and serve.

Tip.. to remove pomegranate seeds use water method cut the pomegranate in half, add to a bowl of water and break apart with your hands to remove the seeds.

Shepherd’s Pie

This is an ultimate comfort food, perfect for a cosy winter afternoon in. This shepherd’s pie is includes a bit of lentils and carrots topped with lovely parsnips and potato.

Ingredients:

100g (1/2 cup dried lentils

1 onion, chopped

Olive oil

1 garlic clove peeled and

Chopped

2 carrots, peeled and chopped

200g (2 cups) chestnut mushrooms,diced (optional)

150g (1cup) peas

125ml (1/2 cup) red cooking wine (optional)

Vegetable stock cube

1 tsp yeast extract

1 x 400g tin chopped tomatoes

1 tsp mixed dried herbs

Topping

4 parsnips, peeled and chopped

2 medium potatoes, peeled and chopped

250ml (1 cup) soy milk

A couple of sprigs of fresh thyme, leaves picked

Pink Himalayan salt and freshly ground black

1.Preheat the oven to 200°C/4000°F/ Gas 6. Start by cooking the lentils according to the packet instructions.

2.While the lentils are cooking, cook the parsnips and potatoes for the topping. Place both in a saucepan, cover with cold water, bring to the boil and cook for 20 minutes until softened, stirring regularly.

3.Meanwhile, set a large saucepan over a medium-high heat and fry the onion in a little olive oil for 5 minutes until softened, stirring regularly.

4.Add the garlic, carrots and mushrooms if using to the pan. Fry for a couple of minutes and peas.

5.Once the lentils are cooked, drain and add to the them the saucepan along with the peas.

6.Pour 125ml (1/2 cup) boiling water into a jug, add the red wine or replace with extra water (if not using), the stock cube and yeast extract and stir to stir to dissolve.

7.Pour into the pan along with the tinned tomatoes and dried herbs and stir. Bring to the boil, then turn the heat down to medium-low and simmer for 15 minuets.

8.When the parsnips and potatoes are cooked, drain and mash with the soy milk and salt and black pepper until smooth.

9.Transfer the cooked vegetables and lentils to a baking dish and evenly spoon over the parsnips and potatoes mash, right to the edges of the dish, using a fork to fluff up the mash.

10.Toss the thyme in olive oil, sprinkle over the mash and bake in the hot oven for 30 minutes or until golden.

SQUASHETTI & MEATBALLS

Rather than looking at healthy eating as missing out, think of it as altering your favourite meals so that you can enjoy them knowing they’re loading your body with goodness while still satisfying your taste buds. Pasta is made from vibrant, nutritious butternut squash and the ‘meatballs’ from protein-rich whole foods. My pasta should look more like noodles i but not sure what my spiraliser was doing! This what I end up with..

Ingredients:

100g( ½ cup) dried green lentils
1 onion, finely diced
1 teaspoon coconut oil or olive oil
1 garlic clove, peeled and diced
100g (1cup) unsalted raw walnuts (optional)
½ x 400g tin black beans, drained and rinsed
2 tbsp buckwheats flour
1 tsp dried oregano
1 tsp dried basil
8 unsulphured dried apricots,
Finely diced

1x tomato sauce
Pink Himalayan salt or sea salt
Freshly ground black pepper
A handful of basil leaves, to serve
A sprinkle of nutritional yeast
(Optional)

SQUASHETTI
2 butternut squash
Approx.
1.2kg each
Olives oil

Method:

  1. Preheat the oven 180°C/350°F/Gas 4.
  2. Start by making the ‘meatballs’. Rinse and drain the lentils, tip into a saucepan and cover with water. Place over a medium-high heat and bring to the boil. Turn the heat down to low and simmer for 30 minutes until cooked or according to the packet instructions.
  3. Fry half the onion in the coconut oil for 6-8 minutes, until softened, adding the garlic for the final minutes.
  4. In a food processor, pulse the walnuts if using a couple of times until they’re in small chunks. Add the remaining meatball ingredients apart from the reserved onion and apricots, onion, garlic and lentils, and blend until combined. Stir in the raw diced onion and apricots.
  5. Form the meatballs mixture into 12 ping pong sized balls, pace on a baking tray and bake for 30 minutes, turning half way.
  6. Peel both the butternut squashes and use a spiraliser to turn the squash into noodles. Transfer to a baking dish, drizzle with olive oil, toss to coat and bake in the hot oven for 10 minutes, turning every couple of minutes.
  7. Serve the squash spaghetti in bowls, pour over the tomato sauce, add the meatballs and serve sprinkle with fresh basil leaves and nutritional yeast, if using.

Moussaka With Cottage-Feta Cheese

Ingredients:

4 tbsp olive oil or coconut oil, plus extra for greasing
1 large aubergine/eggplant, thinly sliced
2 courgettes/zucchini, thinly sliced lengthways
2 potatoes, thinly sliced
1 onion, chopped
2 garlic cloves, crushed
900g 2/lb/4 cups canned
Chopped/crushed tomatoes
200g/7oz/1 cup white cottage-feta cheese
Crumbled
200g/7oz/1 cup canned brown lentils, rinsed and drained
500ml/7fl oz/2 cups passata tomato purée
Sea salt and freshly ground black pepper
Green salad and olives, to serve

Method:

Preheat the oven to 200°C/400°F/Gas 6 and lightly grease a 23 x 33cm/9×13 In ovenproof dish. Heat 1 tablespoon of the oil in a non-stick frying pan over a medium heat. Working in batches, lightly brown the aubergine/eggplant, courgette/zucchini and potatoes on both sides, adding more oil as necessary. As each batch finishes, transfer to a colander lined with paper towels and leave to drain.

Meanwhile, heat the remaining oil in a saucepan and cook the onion and garlic for 5 minutes 5-8 minutes until softened, then stir in the tomatoes and bring to the boil and season with salt and pepper, cook for 5 minutes.

Add a layer of aubergine/eggplant, courgette/zucchini and potatoes over the base of the prepared dish and top with 4 tablespoonfuls tomato mixture, then scatter over 4 tablespoonfuls of cheese and 4 tablespoonfuls of lentils. Season lightly. Pour over enough passata/tomato purée for a light covering.

Make 3 more layers in the same way, pressing the layers down firmly. Add the remaining passata/tomato purée to the top layer. Bake for 35 minuets, or until throughly heated through and bubbling at the sides. Serve with big green salad and plenty of olives.

Chickpea and Sweet potato Stew

Feel free to leave the skin on the sweet potato as it contains so many nutrients and very tasty- just make sure you scrub well before cooking. Vine tomatoes are very tasty but you use plum or beef tomatoes instead. This is a perfect cosy lunch or dinner on a cold rainy day.

Ingredients

Heat the olive oil in a large pan over a medium heat, stir in the onion and garlic and cook for 3-4 minutes, until softened. Add 50 ml (2fl oz/scant ¼ cup) of the water and stir in the sweet potato, then crush the chopped tomatoes into the pan and add the bay leaves cook for 5 minutes.

Add the chilli, cumin, cayenne and 300ml (1/2 pint/scant 1 ¼ cups)
Of the water and simmer for 15 minuets, or until reduced to a thick sauce. Add the aubergine (eggplant), chickpeas and remaining water and simmer for a further 10 minutes, stirring frequently, until the aubergine (eggplant) is tender and the sauce is reduced.
Serve the stew, sprinkled with some chopped coriander (cilantro), on it’s own or with brown rice.

2 tbsp olive-oil
1 red onion, finely sliced
600ml (1 pint 2 ½ cups) water
1 sweet potato, cut into 2.5cm
(1in) cubes
5 large vine tomatoes, cut into quarters
3 fresh or dried bay leaves
½ red chilli, finely chopped
1 tsp ground cumin
Pinch of cayenne pepper
1 small aubergine (eggplant),
Quartered lengthways and cut into 1 cm(1/2in) slices
800g (1lb 10oz/4 cups) canned chickpeas, rinsed and
Drained
Coriander (cilantro), roughly chopped, to serve
Cooked brown rice, to serve
(Optional)

Baked Polenta with Tomato &Basil Sauce

Ingredients:

1 tbsp plus 1 tsp olive oil or coconut oil, plus extra for greasing
150g/5 ½ oz/1 cup polenta/cornmeal
30g/1oz1/4 cup ground almonds (optional)
11/35fl oz 4cups vegetable stock
2 tsp lemon juice
60g/2 ¼ oz/heaped 1/3 cup pine nuts (optional)
1 onion, chopped
1 garlic clove, crushed
400g/14oz/scant 1 2/3 cups canned/crushed
Tomatoes
1handful of basil leaves
1 tsp dried oregano
½ tsp crushed chillies/ hot pepper flakes
½ tsp coconut sugar or brown sugar
sea salt and freshly ground black pepper

Method:

Preheat the oven to 180°C/350°F/Gas 4 and lightly grease a 21/70fl oz/8 cup shallow ovenproof dish. Put the polenta/cornmeal and ground almonds if using in a bowl and add stock, a pinch of salt and lemon juice. Stir well to combine, then pour into the ovenproof dish and spread out evenly (the ground almonds will float to the bottom ). Bake for 45 minuets.
Meanwhile, put the pine nuts in a large saucepan over a medium heat and dry-roast for 1-2 minutes until golden, shaking the pan frequently. Tip on to a small plate and leave to one side.

Add 1 tablespoon of the oil to the pan and add the onion and garlic, and cook for 5-8 minutes until softened. Add the tomatoes, 1 tablespoon chopped basil, the oregano, crushed chillies/ hot pepper flakes and sugar, and add just enough water to cover. Season with salt and pepper and bring to a gentle boil, then reduce the heat and simmer for 15 minuets.

Remove the semi-set Polenta/cornmeal from the oven and stir in the 1 teaspoon oil. If using coconut oil, this will melt immediately. Bake for a further 15 minutes, or until crisp on top. The ground almonds will create a delicious crust. Spoon the tomato sauce over the polenta/cornmeal and scatter over the toasted pine nuts and basil leaves. Add a grinding of black pepper and serve immediately.

Thai yellow Curry with Jasmine Brown Rice

Ingredients:

3 shallots, chopped
1 lemongrass stalk, peeled and chopped
2 small red chillies, deseeded
2 garlic cloves
½ handful of coriander (cilantro)
1 fresh or dried kaffir lime leaf
1 tsp of ground coriander seeds
1 ½ tsp mild chilli powder
½ tsp turmeric
2 tsp rice syrup
½ tsp Himalayan pink salt

FOR THE CURRY

1 lemongrass stalk
1 tbsp coconut oil
5 heaped tsp curry paste
75g (3 oz) aubergine (eggplant)
400ml (14 fl oz/1 2/3 cups) coconut milk
Soy single cream
60 oz(2 ½ oz yellow pepper
45g (1 ¾ oz sugar snap
50 g (2 oz) fine Thai asparagus
65g red and yellow cherry tomatoes, halved
150ml (1/4 pint/3/4 cups) water
4 Thai basil leaves, shredded
Tamari, to taste

Method:

To make the paste, whizz all the ingredients in a blender until smooth.

Next make the curry. Peel and bash the lemongrass and chop into pieces. Heat the coconut oil and sauté the lemongrass over a low heat for 2 minutes to infuse the oil. Add the curry paste and sauté for 2 minutes.

Have the aubergine (eggplant) lengthways and thinly slice and simmer in 200ml (7 fl oz/ generous ¾ cup) of the coconut milk for 2 minuets. Cut the pepper into strips and pop into pan and simmer for 5 minuets.

Add the sugar snap peas, asparagus and tomatoes, the remaining coconut milk and as much water as required to make the consistency you like and cook 4-5 minutes, until the vegetables are just tender. Stir in the basil a splash of tamari, to taste.

I like this curry served with some jasmine brown rice or white basmati rice.

I excluded the aubergine/eggplant and chilli due to allergies, and replaced coconut milk/ soy single cream.

Tomato and Mushroom Dahl

Ingredients:

2 tbsp olive oil

1 onion, chopped

2 garlic cloves, diced

1/2 tsp dried coriander (cilantro)

1/4 tsp dried parsley

1/4 tsp cumin seeds

200g (7oz) baby vine tomatoes

2 portobello mushrooms, sliced

900ml (1 1/2 pints 3 2/3 cups) water

400g (13 oz/2 cups) Split red lentils

5cm (2in) piece of red chilli, finely diced

100g (3 1/2 oz) fresh coriander (cilantro), roughly chopped

30g (1 1/4 oz)parsley, roughly chopped

70g (2 3/4 oz) spinach (optional)

Method:

Heat the olive oil in a large pan over a medium heat and sauté the onion and garlic for 2 minutes or so, until they start to absorb the oil.

Stir in the dried parsley and cor(cilantro), cumin seeds, tomatoes and mushrooms with 25ml (1fl oz) of the water. Allow to sweat until the tomatoes start split and the water is absorbed.

Stir in the lentils, chilli and 400ml (14fl oz/1 2/3 cups) of the remaining water and cook over a medium heat for 25-30 minutes, adding the remaining water a little at a time as necessary until the lentils are cooked and reduced to a mushy consistency but still hold their shape.

Mung Bean Curry

I have never tried mung bean before, only bought it a few days ago and couldn’t find it anywhere in the supermarkets, I got it from a health food store. Everyone loves this dish, even children, will love this dish it’s so warming and comforting but leaves you feeling light.

Ingredients:

½ tsp coconut oil or olive oil
1 red onion, chopped
1 tsp finely chopped garlic cloves
1 tsp grated fresh root ginger
3-4 small red or green chillies, finely chopped
Optional
1 heaped tsp soya bean paste
1 tsp cinnamon
1 ½ turmeric
1 tsp paprika
2 fresh or dried kaffir lime leaves
3 plum tomatoes, chopped
1 sweet potato, dried
400ml (14fl oz/1 2/3 cups) coconut milk/or soy single cream
150g (5oz/generous 2/3 cup) Split mung beans, soaked for 1 hour and cooked
1 handful of baby spinach
Leaves (optional)
Coriander (cilantro), chopped to garnish
Brown rice, to serve

Method:

Heat the coconut oil/olive oil in a large pan, then add the onion, garlic, ginger, chillies and soybeans paste and sauté for 2-3 minutes to soften the onion.

Add the spices, lime leaves and tomatoes and cook for a further 2-3 minutes to soften the tomatoes. Add the sweet potato and cook for 3 minutes, then add the coconut milk/soya single cream which you’re using, then add the mung beans. Simmer for 15-20 minutes until the sweet potato is tender.

Adding the handful of spinach at the end is a nice touch or just add coriander (cilantro) as garnish. Serve with brown rice.

Natasha Corrett
Vicinities Edgson.

Sweet and Sour Tofu

This an alternative to sweet and sour Chinese dish but with tofu, much healthier.

Ingredients:

100g (3 ½ oz) carrots
1 tbsp soya bean paste
300ml (1/2 pints/scant 1 ¼ cups) boiling water
100g (3 ½ oz) fresh root ginger, sliced thinly
1 lemongrass stalk, peeled and finely chopped
10 plum tomatoes, diced
½ green pepper, diced
50g (2 oz) edamame beans
½ onion, thinly sliced
1 tsp tamari
1 tbsp honey
150g (5oz) smoked tofu, cubed
Cooked brown rice, to served
Toasted cashews, to garnish (optional) if allergic to nuts use toasted chickpeas instead.

Method:

Thinly sliced the carrots on the diagonal and blanch in a pan of boiling water for 1minute.
In a saucepan pan, dissolve the soya bean paste in the measured amount of boiling water, then add the ginger and lemongrass. Bring the mixture to the boil. Then simmer for 25-30 minutes, until reduced and infused with flavour.

Add the diced tomatoes and cook for about 5 minutes, reduced add the peppers, edamame beans and onion and cook for 3 minutes stir in the tamari and honey, then add the tofu and heat the tofu through.

Serve with rice, garnish with toasted cashews (if using).

Baked tomatoes with risotto

Ingredients:

2 tbsp olive oil
2 cloves garlic, minced
1 tsp dried oregano
1 tsp dried basil
6 large vine tomatoes
250g/9 oz/1 ½ cups cooked Arborio rice
1 lemon, juiced

Method:

1.Preheat the oven to 190°C (170°C fan)/ 375F/gas. 5.

2.Heat the oil in a large sauté pan set over a moderate heat.

3.Sauté the garlic for 30 seconds and then add the dried herbs and seasoning to taste.

4.Remove their tops and reserve to one side before scooping out the seeds.

6.Fill the tomatoes with rice and garlic herb mixture, some oregano sprigs and squeeze of lemon juice and replace the tomato tops.

7.Place on the Stuffed tomatoes on a baking tray and bake for 10-20 minutes until warmed through.

8.Remove from the oven and garnish with oregano before serving.

South African Sweet Potato Stew

Ingredients:

2 tsp olive oil or coconut oil
4 garlic cloves, crushed
1 red pepper, deseeded and cut into dice (optional)
1 tsp crushed chillies/hot pepper flakes (optional)
½ tsp ground cinnamon
1 tsp ground ginger
1 tsp coconut ground or brown sugar
300g/10 ½ oz sweet potato, cut into cubes
400g/14 oz/scant 12/3 cups canned chopped/crushed tomatoes
250ml/9fl oz/1 cup vegetable stock
2 tsp tomato purée/paste
1 tbsp peanuts butter (optional)
400g/14 oz 2cups canned mixed beans, rinsed and drained
2 tbsp chopped coriander/cilantro leaves
Sea salt and freshly ground black pepper
Cooked brown or white rice

Method:

Heat the oil in a large, non-stick saucepan over a medium heat and add the garlic and pepper. Cook for minutes, or tender. Add the spices and stir until fragrant. Add the sugar, sweet potato, tomatoes, stock, tomato purée/paste and peanut butter, and stir well. Bring gently to the boil, then reduce the heat and simmer for 25 minutes, or until the sweet potato is tender.

Add the kidney beans and cook for a further 10 minutes, adding more water, 1 tablespoon at a time, if the mixture looks a little dry. Season with salt and pepper. Scatter over the the coriander/cilantro and serve with brown or white.

Curried Cabbage with Potatoes

Ingredients:

2 tbsp plus 2 tsp olive oil or coconut oil

120g/4 ½ oz/3/4 cup peanuts

2 tbsp curry powder

3 large potatoes, peeled or unpeeled and cut in cubes

1 garlic clove, crushed

1cm/1/2 In piece of fresh root ginger, peeled and grated

1 tsp ground turmeric

½ tsp coconut sugar or brown sugar

450g/1lb green cabbage, thinly sliced

250g/9oz/1 cup canned chopped/crushed tomatoes

185ml/6 fl/ oz/3/4 cup vegetable stock

Sea salt

Coconut & Red Lentil Dhal and Garlic

Method:

Heat 2 teaspoons of the oil in a large frying pan over a medium-high and add the peanuts and curry powder. Mix together well and cook for 5 minutes, stirring frequently. Remove the spicy peanuts from the pan and leave to one side.

Heat the remaining oil in the same pan, and add the potatoes. Cook for 10 minutes, stirring frequently to ensure they don’t catch on the base of the pan, or until lightly golden brown and partly cooked. Remove from the pan and leave to one side.

Add the garlic, ginger, garam masala, turmeric and sugar to the pan. Stir quickly to release the flavours, the add the cabbage. Stir to coat, then return the potatoes to the pan followed by the tomatoes and stock. Season with salt.

Reduce the heat to low, cover the pan and simmer gently for 10 minutes, or until the cabbage is tender and the potatoes are cooked through. Top with the spicy peanuts and serve with dhal and parathas.

If you’re allergic to peanuts, just used chickpeas instead it actually works for me.

Greek Beans With Tomatoes

Ingredients:

1 tbsp olive oil or rice bran oil

1 onion, finely chopped

2 garlic cloves, crushed

900 g/2lb 4 oz/4 cups canned chopped/crushed tomatoes

800 g/1 lb 12 oz/4 cups canned cannelloni beans, rinsed and drained

2 tbsp chopped chives leaves

2 tbsp thyme leaves

125ml/4fl oz/1/2 cup vegetable stock, plus extra if needed

450g/1lb green beans

2 tbsp extra virgin, olive oil

Crusty bread or quinoa to serve

Method:

Heat the oil in a saucepan over a medium heat.

Add the onion and garlic, and cook for 5-8 minutes until softened.

Add the tomatoes and cannelloni beans, and stir to combine. Add the dill and thyme, then pour in 125ml 4fl oz/1/2 cup stock str, then simmer for 40 minutes, stirring occasionally. Add the green beans and cook for 10 minuets, or until they are tender. Add a little more liquid if the the mixture catches on the pan. Remove from the heat and drizzle with the olive oil. Serve with crusty bread.

Friday Night Curry

Wild rice and chickpeas for the high fibre content, and the chickpeas also give a protein punch.

Ingredients:

190g (1 cup) wild rice, rinsed

1 tsp olive oil

1 onion, finely chopped

2 garlic cloves, peeled and crushed

5 cm piece of fresh ginger, peeled grated

1 fresh red chilli,deseeded and finely chopped

1 red pepper deseeded, and diced

1x 400g tin chickpeas, drained

1x 400g tin chopped tomatoes

A handful of spinach

Pink Himalayan salt and freshly ground black pepper

¼ bunch of fresh coriander, leaves

Spice Mix

½ tsp chilli powder

½ tsp garam masala

1 tsp ground cumin

1tsp turmeric

1tsp ground coriander

Method:

1.Cook the rice according to the packet instructions.

2.Mix the spice ingredients together in a small bowl.

3.Heat the olive oil in a medium saucepan over a medium heat and fry the diced onion for 5-7 minutes.

4.Add the garlic, ginger and fresh red chilli, to taste, to the pan and fry for a minute or two.

5.Now Add the spice mix, bit by bit, with the diced pepper, chickpeas and chopped tomatoes. Use the empty tomato tin to half fill water and add to the pan. Add more spice mix until it as you like it. I tend to add all of it

6.Place a lid on the saucepan and simmer for 10 minutes.

7.Once cooked, stir in the spinach, season to taste with salt and pepper and serve with the rice, sprinkled with the coriander leaves.

Macaroni ‘Cheese’ With Roasted Tomatoes

Macaroni ‘Cheese’ With Roasted Tomatoes

This mac and cheese is like no other, mac and cheese it’s more plant based without the cheese.

Ingredients:

6 ripe vine cherry tomatoes, halved

1 tsp olive oil

A pinch of dried thyme

200g (2 cups brown macaroni pasta

Pink Himalayan salt or sea salt and freshly ground black pepper

‘Cheese’ Sauce

¼ small butternut squash (approx, 200g), peeled and diced

½ small onion diced

½ tsp olive oil

1 garlic clove diced

40g (1/4 cup) unsalted raw cashew nuts, soaked overnight

125ml (1/2 cup ) brown rice milk or other non-dairy milk

2 tbsp nutritional yeast

½ tsp whole grain mustard

A pinch of ground nutmeg

Juice of ½ lemon

Method:

Preheat oven to 190°C/350°F/Gas 5.

2.For the ‘Cheese’ sauce, place a saucepan of boiling water over a high heat. Set a lidded steamer basket on top and steam the squash for 15 minuets until soft.

3.Meanwhile, Place the tomato halves on a baking tray lined with tin foil. Drizzle with olive oil, a sprinkle of dried thyme and a pinch of salt and pepper and roast in the hot oven for 10-15 minutes.

4.Cook the pasta according to the instructions, drain and rinse with cold water, tip back into the pan and set aside.

5.Place a frying pan over a medium heat and fry the onion for the ‘Cheese’ sauce in the olive oil for 5 minuets, then add the garlic and continue to fry for another minute.

6.Drain the soaked cashews and add to a high-speed blender with the steamed butternut squash, cooked onion and garlic and the remaining ingredients for the creamy sauce. Blend until totally smooth.

7.Stir into the cooked pasta and heat on a low heat for about 5 minutes to warm. Serve in bowls with roasted tomatoes on top.

Due to nut allergies I replaced cashews with chickpeas.

NIOMI SMART.

Spicy tomato tagliatelle

Ingredients:

1 ½ tbsp olive oil

1 red chilli, seeded and diced

2 inch fresh ginger root, peeled and grated

2 garlic cloves, finely sliced

1 2/3 cups canned diced tomatoes

1 tsp sugar

2 handful of spinach

2 tbsp parsley, chopped (optional)

1/3 oz gluten-free tagliatelle

Salt and pepper

2 tbsp shredded vegan cheese, to serve

Method:

Heat the oil in a skillet, and the chilli and ginger, and cook for 1 minutes, then the garlic and cook for another 1 minute.

Pour in the tomatoes, sugar and the spinach and cook for few minutes until spinach is wilted then add parsley and season to taste.

Meanwhile, cook the tagliatelle in a saucepan of boiling salted water according to the package directions. Drain and return to the pan, then pour in the sauce and toss together well.

Serve with sprinkle shredded cheese.

Panzanella Italian Bread Salad

This tastes like piece of Italy. A traditional salad, it is really filling thanks to the bread pieces, which a coated with good-quality olive oil before being baked. Cucumber and cherry tomatoes bring a wonderful freshness. Simple and good, the only missing from this lunchbox is a view of Italty!

Ingredients:

5 slices of baguette, about 150g (5 ½ oz) in total

8 tbsp extra virgin olive oil

½ small cucumber, about 100g (3 ½ oz)

5 cherry tomatoes, about

159g (5 ½ oz)

2 spring onions

3-4 sprigs of basil

2 tbsp balsamic vinegar

Squeeze of lemon juice

sea salt

freshly ground black pepper

Method

1 preheat the oven to as high as it will go. Cut the baguette into bite-sized cubes and put in a bowl. Add 4 tbsp of the oil and mix together well with your hands.

2.Line a baking tray with greaseproof paper and spread the bread out over it. Bake in the centre of the oven for about 10 minutes, until crisp (keep an eye on it, as you don’t want it to burn). Remove from the oven and leave to cool.

3.Meanwhile, chop the cucumber into bite-sized chunks. Halve the tomatoes. Trim the spring onions then slice into rings. Pick off and shred the basil leaves. Mix together the cucumber, tomatoes, spring onions, basil, and cubes of bread.

4.Stir together the remaining oil with the vinegar, lemon juice, salt, and pepper to make the dressing. Transport the dressing and salad separately and ideally combine them20 minutes before you are ready to eat, so the bread can absorbed the dressing.

Cherry tomatoes & Sweet Corn Salad

Ingredients:

200 g/7 oz frozen sweetcorn

165 g/6 oz cherry tomatoes

½ red onion, finely chopped

1 small green pepper, halved deseeded and

Cut in small chunks

40 g/1 ½ oz kale, shredded

25 g/1 oz fresh coriander, roughly chopped

Dressing

Finely grated rind and juice of

1 lime

2 tbsp olive oil

Salt and pepper (optional)

Method

1 Bring a saucepan of water to the boil. Add the sweetcorn, bring to the boil, then simmer for 3 minutes. Drain into a colander, rinse with cold water, drain again, then transfer to a salad bowl.

2. To make the dressing, put the lime rind and juice and oil in a jam jar, season to taste with salt and pepper, if using, screw on the lid and shake well.

3. Add the tomatoes, onion, green pepper, kale and coriander to the sweetcorn, drizzle over the dressing and toss together. Spoon into four bowls and serve immediately.

Chia And Gluten-free Pizza:

Ingredients:

For the dough

2 tbsp ground chia seeds (from health food shop)

200g (7oz) plain-all purpose flour

½ tsp salt

Gluten-free flour, for dusting

For the topping

100g (3 ½ oz) tomato passata

2 tbsp tomato purée

½ tsp olive oil

Sea salt

Freshly ground black pepper

1 small onion

½ plum tomato

250ml/1 cup vegan mozzarella cheese

1handful basil leaves

Method:

1.To make the dough, stir the chia seeds together with 4 tbsp water and leave to soak for about 20 minutes. Combine the flour and salt with chia seeds to create a smooth dough. Preheat the oven to 200°C (400°F/Gas 6). Line a baking tray with greaseproof paper.

2.Divide the dough in half and roll each piece on a floured work surface using a rolling pin. Lay the discs of dough onto the baking tray and bake in the centre of the oven for 12-15 minutes until golden.

3.Meanwhile, make the sauce by stirring together tomato passata, tomato purée and oil then season with salt, pepper, and pizza seasoning. Peel onion, then slice slice the tomato thinly.

4.Spread the tomato sauce on the pizza base and top with the mozzarella cheese onion and tomato and basil leaves and cook pizza for 5-7 minutes until done. Serve hot.

Sweet potatoes with Irish potatoes and freekeh salad

Simple Sunday dinner, last minute preparation couldn’t think what a I wanted to eat. I struggle sometimes with food, having severe allergies and reading labels in the supermarkets and health store before purchasing it’s frustrating. The simple things like a bottle of natural fruit drink making sure there’s no ingredients like black currants, mango, strawberries, and the list goes on. These ingredients are latex and rubber related! Having allergies to rubber is’s hard work reading every single thing that I need before adding to my basket. Things like fruit and vegetable, sweets. When I’m worrying about latex and rubber related foods. A another of my killers foods is nuts and seeds, I’m allergic to all nuts and most seeds like sesame, and apparently coconut is not classed as nuts but it’s a killer nut just like cashews and peanuts and almonds.

This is why I’m tired of food shopping for ingredients, I really need for cooking! Do I have a choice’ I don’t think so, I need to eat to survive just like everyone life must live to go. My next favourite killer ingredients to look out for before purchasing is”dairy products” and all “seafood” all these ingredients I mentioned are all very deadly and dangerous to my health. Cooking for myself is vital eating out is a big risk and is very hard work for the restaurants to get right at times.

I really enjoy putting these recipes together it’s also nice experimenting with other recipes and adding and subtracting from many different recipes.

Happy to share with you all especially if you’re struggling with allergies which really affects your mental and physical health! It’s a hard road to travel, giving up is not an option for me I do struggle but I’ll never give up.

Vegan CHEESE WITH JAMON, & TOMATO

This pizza-style is a total flavour bomb with a Spanish vibe: dare to eat just one.

Ingredients:

Olive oil, for brushing

1 quantity crèpe batter

120g ((4oz) vegan bacon or thinly sliced vegan ham

320g (11oz) ripe tomatoes, chopped

120g (4oz) vegan cheese grated

40g (1 ½ oz) blanched almonds, toasted in a dry frying pan and chopped

(Optional)

4 small handful of spinach leaves, torn

Smoked paprika, for sprinkling

Extra virgin olive oil, for drizzling

Method:

Preheat the grill to high. Heat a non- stick, ovenproof frying pan over a high heat (one with a 15-cm/6-in base is perfect) and brush with oil. When hot, pour 125ml (4fl oz/1/2 cup) batter into the pan-this will make a pancake much thicker than a crêpe-Cook for about 2 minutes, until just set on top and turning golden underneath.

Pull the pan off the heat and spread one-quarter of the ham/bacon and spread one quarter of the ham/bacon and tomatoes over the top, with wilted spinach then scatter over one-quarter of the cheese. Place under the grill for 3 minutes, or until the cheese starts to bubble and turn golden. The pancake might be slightly puffed and golden in patches too.

Carefully slide the pancake onto a plate. Scatter with the almonds if using, sprinkle with paprika, and drizzle with extra virgin olive oil. Serve immediately and repeat with the remaining batter and ingredients.

Greek Beans With Tomatoes

Ingredients:

1 tbsp olive oil or rice bran oil

1 onion, finely chopped

2 garlic cloves, crushed

900g/2lb 4oz/4 cups canned

Chopped/crushed tomatoes

800g/1lb 12oz/4 cups canned

Cannelloni beans, rinsed and drained

2 tbsp chopped dill leaves

2 tbsp thyme leaves

125 ml/4fl oz ½ cup vegetable

Stock, plus extra if needed

450/1lb green beans

2 tbsp extra virgin olive oil

Crusty bread or cooked quinoa, to

Serve

Method:

Heat the oil in a large saucepan over a medium heat.

Add the onion and garlic, cook for 5-8 minutes until softened.

Add the tomatoes and thyme, then pour in 125ml/4 fl oz/1/2 cup vegetables stock stir, then simmer for 40 minutes, stirring occasionally. Add the green beans and cook for 10 minutes, or until they tender. Add a little more liquid if the mixture catches on the pan. Remove from the heat and drizzle with the olive oil. Serve with crusty bread.

Freekeh salad

Went to a convention and I had no idea what to take for lunch, this was my lunch for the day.

With other bits and pieces.

Ingredients:

250 ml 1Cups freekeh

2 tbsp olive oil

Pinch of salt

250 ml/1 cup vegetables stock

1 ripe tomato, finely diced

½ cucumber, finely diced

1 stalk spring onion, finely diced

Method:

Wash the freekeh and drained, heat olive oil in a saucepan when heated add the freekeh fry for five minutes then add pinch of salt and vegetables stock. Leave to simmer on low heat for 25 minutes until softened, if you need to add more stock then do until freekeh is cooked.then remove from heat and prepared in a bowl with tomatoes, cucumber and spring onion. And serve with fried tofu.

Curried Cabbage With Potatoes

Ingredients

2 tbsp plus 2 tsp olive oil or coconut oil

120g/4 ¼ oz/3/4 cup peanuts

2 tbsp curry powder

3 large potatoes, unpeeled and cut into cubes

1 garlic cloves, crushed

1cm/1/2 in piece of fresh ginger, peeled and grated

1 tsp garam masala

½ tsp ground turmeric

½ tsp coconut sugar or brown sugar

450g/1lb green cabbage, thinly sliced

250g/9oz/1 cup canned chopped tomatoes

185ml 6fl oz/3/4 cup vegetable stock

Sea salt

Method:

Heat 2 teaspoons of the oil in a large frying pan over a medium-high heat and add the peanuts and curry powder. Mix together well and cook for 5 minutes, stirring frequently. Remove the spicy peanuts from the pan and leave to one side.

Heat the remaining oil in the same pan and add the potatoes. Cook for 10 minutes, stirring frequently to ensure they don’t catch on the base of the pan, or until lightly golden brown and partly cooked. Remove from the pan and leave to one side.

Add the garlic, ginger, garam masala, turmeric and sugar to the pan. Stir quickly to release the flavours, then add the cabbage. Stir to coat, then return the potatoes to the pan followed by the tomatoes and stock. Season with salt.

Reduce the heat to low, cover the pan and simmer gently for 10 minutes, or until the cabbage is tender and the potatoes are cooked through. Top with the spicy peanuts and serve with parathas or homemade pitta bread.

Due peanuts allergies I replaced the peanuts with roast chickpeas.

SPINACH TOFU SCRAMBLE WRAP WITH ROCKET

Who needs eggs when you’ve got tofu? This is a kind of non-dairy version of scrambled egg that works wonderfully in this wrap with the accompanying spinach and crunchy red pepper. Neatly rolled up, it is the perfect lunch to pack up and take away.

Ingredients:

For the spinach

1 small onion

1 garlic clove

½ tbsp vegan margarine

100g (3 ½ oz) frozen spinach, defrosted

1 tbsp oat cream, or other plant-based cream

For the tofu scramble

1 small onion

1 large tomato

½ red pepper

250g(9oz) tofu

3 tbsp olive oil

¾ tsp ground turmeric

1 ½ tsp soy milk, or other plant-based milk

Sea salt

Freshly ground black pepper

2 tbsp chopped chives

For wraps

2 large wraps

4og (1 ¼ oz) rocket

1.To make the spinach mixture, peel the onion and garlic. Melt the margarine in a pan and sauté the onion over a medium heat. Add the spinach and let it with lid on. Stir in cream and garlic and let everything thicken slightly.

2.To make the tofu scramble, peel and chop the onion . Halve the tomato remove the stalk and seeds, and chop the flesh. Deseed and chop the pepper. Crumble the tofu with your fingers. Heat the oil in a pan and fry the onion and tofu crumbs over a high heat for 1 minutes, then reduce the heat to medium and continue to fry until golden brown. Turn the mixture, add the turmeric and curry powder, and continue to cook everything for further 3-4 minutes. Next add the tomato and soy milk. Season everything to taste with salt and pepper and let it simmer gently for a bit longer. Remove the pan from the heat and finally fold the chives into the mixture.

3.To assemble, warm the wraps and lay them out on a work surface. Spread the spinach along the centre of each wrap and top with tofu scramble and some rocket. Fold in the left and right sides of the wrap over the filling. Then, fold up the lower half, press desired, cut each wrap in half and wrap in foil to take with you.

Author:

Jéroôme Eckmeir/Daniela Lais

Potato, chickpea & peanut tamarind curry

This is fusion of tamarind, coconut/ single soy cream and tomato and it works beautifully. You can control the heat by increasing or decreasing the number of chillies you add. It seems like a lot of ingredients but most of them will be in the store cupboard or refrigerator already.

Ingredients:

FOR THE SPICE MIX:

1 tbsp coriander seeds

1 tsp cumin seeds

1 tsp black peppercorns

1-2 red chillies

1 tsp mustard seeds

FOR THE SAUCE:

2 tbsp olive oil

1 onion, finely chopped

5cm/ 1 ¾ in piece of fresh root ginger, peeled

And grated

3 garlic cloves, grated

1 tsp ground turmeric

1 tsp garam masala

2 tbsp tamarind paste

400ml/14fl oz can of coconut milk/soy single cream (optional)

400g/14oz can of chickpeas/ garbanzos, drained

3 potatoes, peeled and cut into small pieces

100g/3 ½ oz/3/4 cup frozen peas, defrosted

1 large handful of dry roasted peanuts (optional)

1 handful of fresh coriander/cilantro leaves. Roughly

Chopped, to serve

Sea salt and freshly ground black pepper

Warm rotisserie or boiled rice, to serve

Method:

1.To make the spice mix, add the spices to a small frying pan and dry-fry 30 seconds or so, stirring so they don’t burn. The seeds should just start to colour. Remove from the heat, put in a blender and whiz to a powder.

2.To make the sauce, heat the oil in a large, heavy-based pan. Add the onion, season with salt and pepper and cook for 2-3 minutes until the onion begins to soften. Stir in the ginger, garlic, turmeric, garam masala and tamarind paste. Tip in the spice mix, tomatoes, coconut milk/soy cream and chickpea/garbanzos and let the mixture bubble for a minute. Break up the tomatoes up with a wooden spoon, stir in the potatoes and cook with the lid on for 15 minutes, or until the potatoes are fork tender. Top up with hot water from the kettle if the mixture begins to get too dry.

3.Stir in the peas and peanuts (optional) and cook for 5 minutes more.

Red Lentil Dahl With Tomatoes And Spinach

Ingredients:

150g red lentil

2 tbsp olive oil

2 handful baby spinach leaves

A few mint and coriander sprigs and leaves

Salt and pepper

1onion finely chopped

2 garlic cloves, finely chopped

400g tins tomatoes crushed

4 cooked popadoms, to garnish (optional)

Cardamom Flatbread

Method:

Cook lentils according to the packet instructions, drain and leave aside. Heat oil in frying pan add onion and garlic and sauté for two minutes. Wash baby spinach and add to onion and garlic, add cook lentils to wilted spinach, mint and coriander leaves. Add can tomatoes, season to taste and cook for a extra 10-15 minutes.

Serve hot with cardamom flatbread.

Parmesan Stuffed Tomatoes

Ingredients:

8 ripe beef tomatoes

Salt

1 tbsp olive oil

1 onion, peeled and finely chopped

2 cloves of garlic, finely chopped

250g /9 oz/ 1 cup minced vegan beef

1 tbsp rosemary leaves, finely chopped

2 tbsp vegan Parmesan, grated

Method:

1.Using a teaspoon, hollow out the tomatoes, discarding the seeds.

2.Sprinkle the insides with little salt and leave to drain upside down for 30 minutes.

3.Meanwhile, fry the onion and garlic in the oil until translucent.

4. Add the beef and rosemary then turn up the heat and fry. Stir until the beef is cooked and then season.

5.Stir in the Parmesan and leaves to cool.

6.Preheat the oven to 200°C (180° fan) / 400F/Gas 6.

7.Fill the tomatoes with the beef mixture and place in a roasting tin.

8.Drizzle with olive oil and bake in the oven for 30 minutes, or until the tomatoes are soft but retaining their shape.

9.Serve hot or warm with salad.

Pumpkin and Tomato pizzas

Ingredients:

For The Dough

400 g/14 oz /2 2/3 cups strong white

Bread flour

100 g/ 3 ½ oz /2/3 cup fine ground

Semolina flour

½ tbsp salt

½ tbsp dried yeast

½ tbsp castor (superfine) sugar

350ml /12 fl.oz /1 2/5 cups

Lukewarm water

For The Topping

1 butternut squash, halved and deseeded

1 tbsp olive oil

20 cherry tomatoes, halved

2 balls mozzarella

Handful basil leaves

Method:

1.To make the pizza, pour the flours and salt into a bowl and make a well in the centre, add the yeast and sugar to the water, mix with a fork and leave for a few minuets.

2.Bring in all the flour, working your way towards the outer edges, mixing well.

3.When it starts to come together, use your hands and pat it into a ball.

4.Knead the dough for around 10 minutes until the dough is smooth and elastic, cover with film and leave to rest for 30 minutes.

5.Preheat the oven to 240°C (220° fan)/475f/gas 9.

6.Cut the butternut squash into small chunks and roast for about 20 minutes in the oven with the olive oil until tender and caramelised.

7.roll the pizza out for 30 minutes before you want to cook them. Then flour the surface, tear off a piece of dough and roll into a dough circle of about 1cm (1 ½ in) thick.

8.Top each pizza with some of the butternut squash, halved tomatoes and small pieces of mozzarella.

9.Place either directly on the bars of the oven or on a preheated baking sheet for 8-10 minutes until golden and crisp. Sprinkle with basil leaves before serving.

Pesto Mozzarella Arancini

Ingredients:

275g / 10 oz/1 cup cooked arborio

Rice, cold

1 tbsp vegan Parmesan, grated

4 tbsp

1 ball vegan mozzarella, cut into small cubes

1 tbsp plain (all purpose) gluten free flour

1 vegan egg

4 tbsp gluten free breadcrumbs

Olive oil, for deep frying

Method:

1.stir the Parmesan, pesto and mozzarella through the risotto.

2.Shape into equal balls, if you prefer, you could make finger shapes instead.

3.Lay out the flour, egg and breadcrumbs on separate plates.

4.Dip the risotto balls into the flour, then the egg, then the breadcrumbs.

5.Heat the oil to 180°C/400f or until a cube of bread sizzles when dropped in the oil. Fry the risotto balls until golden and crisp all over.

6.Serve hot or warm.

Vegetarian Sushi

Ingredients:

200 g/ 7 oz /3/4 cup sushi rice, rinsed and well drained

1 ½ tbsp mirin

50 ml/ 1 ¾ fl. Oz /1/4 cup rice vinegar

4 sheets of seaweed

1 tsp prepared wasabi paste

2 tbsp mayonnaise

¼ cucumber, julienned

1 red pepper deseeded and julienned

1 beefsteak tomato, peeled and deseeded and julienned

4 soft lettuce leaves

Method:

1.Put the sushi rice and mirin in a saucepan with 200 ml of cold water. Bring to the boil, then reduce the heat to its lowest setting, cover and cook for 20 minutes. Turn off the heat and let the rice rest for 15 minutes with the lid still on.

2. Tip the rice into a bowl and stir through the rice vinegar and ½ teaspoon salt. Cover with damp cloth and leave to cool to room temperature.

3. Lay the first nori sheet on a bamboo rolling mat and top with a quarter of the rice. Spread it out into an even layer, leaving a 2 ½ cm (1 in) gap along the top edge.

4. Mix the wasabi with the mayonnaise, then toss with the cucumber, red pepper and tomato. Top the rice with a lettuce leaf and a quarter of the vegetable mix, arranged horizontally across the middle.

5. Roll the maki up tightly, using the mat to help you, and slice into six pieces with a very sharp knife. Repeat to make three more rolls. Then slice and serve im

Tomato and Coconut Curry

Ingredients:

1 tbsp of olive oil

1 tsp or yellow mustard or black mustard

½ tsp cumin seeds

10 curry leaves

3 garlic cloves, finely chopped or grated

5cm fresh ginger, peeled and finely grated

2 green chillies, deseeded and finely chopped

Pinch of turmeric

Pinch of ground coriander

4 cardamom pods

4 cloves (optional)

1x 400g tin coconut milk (soya single cream)

20 g palm sugar, grated

3 tsp dried fenugreek leaves

800g fresh tomatoes, coarsely chopped

2 tsp fresh coriander, chopped (optional)

Salt and pepper

Method:

Heat the oil in a large saucepan or wok, add the mustard and cumin seeds and let them pop for 1 minuets. Remove the pan from the heat and add the curry leaves, garlic ginger and chillies. Return to the heat and cook until softened. Add the turmeric, coriander, cardamom and cloves and cook for a further minute. Add the coconut milk/alternative soya single cream, palm sugar and fenugreek leaves and simmer for 4 minutes. Add the tomatoes and simmer for a further 5 minutes, adding a little water if too thick, stir in the herbs, season and then serve with rice or lentils and popadoms, or plain rice.

,

TOMATO SOUP

Ingredients:

2 tbsp olive oil

1 sprigs, spring onion thinly chopped

3 garlic cloves chopped

400 g/ 14 oz/ 2 cups canned tomatoes, chopped

500 ml/17 ½ fl oz / 2 cups vegetable stock

1 tsp castor (superfine) sugar

50 ml /1 ¾ oz / ¼ cup vegan double (heavy) cream

1 tsp thyme

1 tsp basil

Method:

1.Heat the oil in a saucepan and fry the spring onion, for 8 minutes or until softened.

2.Add the garlic and cook for 2 more minuets, then stir in the tomatoes and vegetables stock and bring to the boil.

3.Simmer for 20 minuets then add the cream and blend until smooth with a liquidiser or immersion blender.

4.Taste the soup and adjust the seasoning with sugar, salt, pepper, thyme, and basil.

5.Ladle into polystyrene ‘take-out style’ container, and add a lid and you’re on the go.

Quinoa stuffed tomatoes with spinach

Ingredients:

8 oz spinach

5 oz quinoa

Salt and pepper

Garlic granules and onion powder

4 medium size tomatoes

Method:

Preheat oven 180°C/350°F Gas Mark 4

Cook quinoa following the instructions on the packet, drain and leave to cool

Cut tomatoes in two across and remove insides

Put spinach in sauce pan with water and boil for a minute until spinach is wilted, then remove and squeeze water from the spinach

Season the spinach with salt, pepper, garlic granules and onion powder. Add the spinach to a baking dish, making a bed of spinach in baking pan. Season quinoa with salt, pepper, garlic granules and onion powder. Then stuff the tomatoes with quinoa, and using the leftover quinoa to spread over the bed of spinach, and place the stuffed tomatoes on the bed of spinach and quinoa, Place in oven and cook for 15 minutes and serve with the choice of your dish.

Ricotta Cakes with mixed tomato Salad

These lovely, ‘cakes’ make a refreshing yet satisfying starter, served with the season’s best in a simple basil dressing.

Ingredients:

250g ricotta vegan cheese

3 tablespoons vegan Parmesan cheese, finely grated, plus extra for serving

3 tablespoons gluten free gram flour

Sea salt

1 tbsp vegan egg

Zest of ½ lemon, finely grated

Milled black pepper

300g mixed tomatoes, such as cherry, vine or plum

1 handful fresh basil, roughly chopped

2 teaspoons balsamic vinegar

2 tablespoons extra virgin olive oil

1 tbsp olive oil

Method

1.Place the ricotta in a bowl with the Parmesan, flour, pinch of salt and lemon zest. Add a good grinding of pepper, and mix well. Put the mixture in the fridge for 5 minutes to firm up.

2.Place the mixed tomatoes in a bowl, cutting the large ones into pieces. Toss with the basil, balsamic vinegar and extra virgin olive oil, season with salt and pepper to taste.

3.Heat the olive oil in a non-stick frying pan, and place tablespoons of the cheese mixture in the pan-you should have enough to make 12 ricotta cakes.

4.Cook the cakes for a few minutes until golden, then turn with a palette knife and cook on the other side

.

5.Serve at once with a sprinkling of extra Parmesan and the tomato salad.

JOLLOF RICE

Ingredients:

1 tablespoon of olive oil

1large onion, finely chopped

3 large garlic cloves, finely sliced

Thumb-size piece of ginger, peeled

And grated

1 teaspoon paprika

¼ teaspoon cayenne pepper

¼ teaspoon ground coriander

400g can plum tomatoes

1 teaspoon sugar or palm sugar

1 scotch bonnet, sliced

200g brown rice

1 vegetable stock cube

large bunch of fresh coriander, roughly chopped

Sea salt and freshly ground black pepper

Method:

1 Heat the oil in a large heavy-based pan. Add the onion, season, and sweat for several minutes until it begins to soften. Add the garlic and let infuse for several minutes before adding the ginger. Cook for about 10 minutes until the onion is completely soft.

Add the spices and fry for a few minutes. Pour in the tomatoes, stir and gently simmer for 5 or so minutes until the tomatoes are soft enough to crush with back of the spoon.

Add the sugar and scotch bonnet and season. Simmer for a 5 minute until the sauce has reduced and the tomatoes is almost smooth.

Rinse rice and add it to the pan. Fill the empty tomato can with water and also add to the pan along with vegetable stock cube.

Simmer for about 1 hour or until the rice has absorbed all the liquid is completely cooked. Try not to stir it too much but do ensure it isn’t sticking to the bottom- a fork works best. You may need to add a touch more water but as the dish should be reasonably dry, avoid adding too much. The rice will eventually absorb all the sauce.

Gently fork the coriander through the rice, reserving some for sprinkling on top when serving.

Potato chickpea curry

Ingredients:

4 tablespoons olive oil

2 garlic cloves, crushed

2 teaspoons grated fresh root ginger

2 teaspoon ground coriander

1 teaspoon cumin

½ ground turmeric

½ teaspoon ground cinnamon

¼-1/2 teaspoon chilli powder

4 ripe tomatoes, chopped

300ml(1/2pint) water

500g (1 lb) potatoes, cubed

400g (13 oz) can chickpeas, drained

250g (8 oz) button mushrooms, trimmed (optional)

150ml (1/4 pint) natural yogurt

Salt and pepper

Method:

Heat half the oil an a large saucepan, add the onion, garlic, ginger, spices and salt and pepper and cook over a low heat, stirring occasionally, for 10 minutes until the onion is softened.

Add the tomatoes and measurements water to the pan and bring to the boil, then reduce the heat, cover and simmer for 15 minutes, add the potatoes and chickpeas, cover for 20 minutes.

Add mushrooms to the curry and coriander and cook a further 10 minutes, stir in the yogurt and heat through without boiling. Serve with plain rice.

Fluffy Indian chickpea omelettes with Spiced tomato curry

Ingredients:

OR THE OMELETTES:

1 red onion,sliced

1 tsp olive oil

150g (5 ¼ oz) gram (chickpea) flour

1 tsp sea salt

A twist of black pepper

1 tsp garlic granules

3 tbsp nutritional yeast

450ml (6fl oz) water

1 tsp turmeric

1 tsp cumin seeds

1 tsp black mustard seeds

OPTIONAL ADD INS

Fresh coriander

A handful of spinach

FOR THE TOMATOES:

1 tbsp coconut oil or olive oil

1 onion, roughly chopped

¼ tsp asafoetida

1 tsp turmeric

2 tsp black mustard seeds

1 tsp cumin seeds

1 tsp ground coriander

1 tsp chilli flakes

4 garlic cloves, sliced

10-12 cherry tomatoes or tomatoes, chopped

115ml (4fl oz) water

1 tsp sea salt

1 tbsp coconut yogurt or cream (optional, but delicious)

Method:

1.For the tomato curry, add the coconut oil to a large frying pan and heat to a medium heat. Add in the asafoetida, turmeric and mustard seeds. When they start to pop, add in the cumin seeds, coriander and chilli flakes. Stir for a few seconds, then add in the onion. Fry for about 8-10 minutes until it’s soft and browning.

2.Add in the garlic and stir for another few minutes, then add in the chopped tomatoes.

3.Cook for a further 3-4 minutes, then add the water. Simmer for 5 minutes. Season well. Stir in the coconut yogurt before serving as a filling for the omelettes.

4.for the omelettes, gently fry the onion in a small frying pan with the oil on medium heat until soft and browning.Turn off the heat and set aside.

5. Add the flour, tofu, garlic, nutritional yeast, water, spices and seasoning to a blender. Blitz to combine until you get a smooth batter. Add the onion and set aside for 10 minutes.

6.Add a splash more oil to the frying pan, then add 115ml (4fl oz) of the batter to the pan and tip to distribute towards the edges.

7.Cook on a medium heat for about 2 minutes until there are bubbles in the chickpea omelette and you can lift the up easily. Either flip it and cook on the other side for 30 seconds-1 minuet or pop the whole pan under the grill to cook on top. Repeat.

8.Serve filled with tomatoes curry

THAI RED CURRY WITH NOODLES

Ingredients:

½ celeriac (celery root), peeled

60g/2 ¼ oz/1/2 cup cashew nuts, soaked for 2 hours

225ml/8 fl oz/1 cup low-fat coconut milk

½ onion, finely chopped

3 cherry tomatoes, rinsed

Juice of ½ lime

½ small red chilli, chopped

½ avocado, peeled and stone remove

1 tsp fresh root ginger, grated

1 clove garlic

½ tsp ground cumin

½ tsp cayenne pepper

½ tsp paprika

½ tsp turmeric

1 pinch garam masala

Coriander (cilantro), to garnish

Coconut yogurt, to serve

Olive oil, to serve

Method:

The strength of this curry lies in its aromatic blend of ingredients, which combine to create a delicacy spiced and fragrant sauce. Whilst boosting its nutritional content. If you liked, you could add some more vegetables to this to sit in the sauce, but it’s already quite rich and is a great companion to the celeriac (celery root) noodles.

To make the sauce, place the cashew nuts and coconut milk into the blender and blend until smooth. Add the remaining ingredients and continue to blend until a smooth, thick paste is formed.

Place the noodles serving dish and scatter over the coriander (cilantro). Spoon the curry paste over the noodles, or serve in a separate bowl. Drizzle olive oil over the coconut yogurt and serve on the side.

Due to allergies I exclude avocado and coconut milk, and replaced with soy single cream. And I replaced the cashew with chickpeas and it tasted delicious.

Author

Stephanie Jeffs.

Warming Vegetable and white bean stew with mustard dumplings

Veggie stews with vegan chorizo and soft gluten gluten dumplings to top it off, with beautiful flavours.

Ingredients:

200g (7oz) dried white beans

1 tbsp olive oil

2 onions, thinly sliced

3 garlic cloves, crushed

130g (4 ½ oz) vegan chorizo

Sausages, cut in thick slices

2 tbsp sun-dried tomato paste

230ml (8fl oz) vegan red wine

2 bay leaves

2 thyme sprigs

3 large carrots, cut into thick slices

2 tbsp balsamic vinegar

400g (14 oz) tin tomatoes

2 tbsp tomato purée

750ml (26 fl oz) vegetable stock

FOR THE DUMPLINGS

130g (14 ½ oz) plain gluten free flour (optional)

Finely grated zest of 1 lemon

Small bunch of dill, fronds roughly chopped

75g (2 ¾ oz) vegetable suet

2 tbsp Dijon mustard

Method:

1.put white beans in a saucepan, cover with water and bring to the boil. Boil for ten minutes. Then turn off the heat and leave to soak for 3 hours. Drain the beans after soaking. Leave to one side. ( if short on time, use white tin beans.)

2.Preheat oven to 150° C/Gas mark2. Put the oil in a flameproof casserole and cook the onions over medium heat until translucent and soft. Add garlic and chorizo, and for 2 minutes. Stir in the tomato paste and cook for 1 minuets.

3.Add the wine, bay leaves and thyme, and allow to bubble away for 4-5 minutes.

Until reduced. Add the remaining ingredients including the soaked beans. Bring everything to the boil and transfer to the oven and cook for 2 ½ hours.

4.Meanwhile, for the dumplings, sift the flour into a mixing bowl and stir in the lemon zest and chopped dill, add the suet and rub into the flour with your fingertips. Add the mustard and enough cold water to bring the dough together. Roll into small sized balls. Add a splash of water to the stew if it’s looking a bit dry. Put the dumplings on top of the stew, increase to 190°C/Gas mark 5. Put the lid back on the dish and cook for a further 30 minutes until the dumplings are fully and firm, then serve. Can also serve with plain basmati rice.

Courgette tempura with crushed new potatoes and lime and chilli salsa

Ingredients:

FOR THE SALSA

2 limes, quartered, then each

Quarter cut into three chunks

1 large red pepper, diced

1 tsp olive oil

1 ½ tsp mild chilli powder

1 tsp salt

1 tin of chopped tomatoes

2 tbsp tomato purée

130g (4 ½ oz) unrefined sugar

2 tbsp golden syrup

FOR THE TEMPURA:

3 small courgettes, cut in quarters lengthways, then

Quarters, halved

300g (10 ½ oz) gram flour, 100g (3 ½ oz) of which is for dusting the courgettes

300ml (10 ½ fl oz) cold water

1 tbsp salt

4 ice cubes

enough oil, for deep frying

For THE POTATOES

1kg (2lb 3oz) baby new potatoes, cooked until tender, then cooled

2 tbsp olive oil

1 tbsp freshly thyme leaves

Salt to taste

Method:

1.For the salsa, heat the olive oil in a small saucepan and then sauté the limes and peppers for 5 minutes. Stirring occasionally. Add the chilli powder, salt and tomato purée, then mix in. Add the tomatoes, sugar and syrup and bring to the boil. Simmer on a low heat for 30 minutes, stirring occasionally, until you have a thick and sweet sauce.

2.While this cooking, put the courgette in the bowl of cold water to soak, then whisk 200g (7oz) gram flour with the 300ml (10 ½ fl oz) cold water and salt. Once a batter is formed, add the ice cubes. Put the remaining flour, and then the batter.

3.For the potatoes, heat the olive oil in a frying pan and put in the new potatoes. While they’re cooking, use either a fork or a masher to break up the potatoes a little, so that they’re in small crushed chunks. Don’t over-mash the. Add the thyme leaves and season with salt. Fry for 7 or 8 minutes, stirring occasionally, until the potatoes brown slightly.

4.Heat the deep-frying oil in a medium-size pan. Don’t fill the more than half full with the oil, as it will rise when you put in the tempura. Test the oil is hot enough by dropping a small amount of the batter into it. The oil will bubble and the batter will rise to the surface when it is ready.

5. Take 6-8 courgette chunks from the water and toss them in the gram flour until fully coated. Take the batter to the frying oil and put the battered courgettes, one at a time,into the oil. Deep fry for 5 minutes or until the batter is golden, then remove with a slotted spoon and set on some kitchen paper to drain. Repeat until all the chunks are cooked.

6.To Serve, Place a spoonful of the potatoes in a centre of a plate, stack 2-3 courgettes on top of the potatoes and spoon salsa on the side.