Chicken/Tofu Goujons

Chicken or Tofu Goujons
Prep Time
10 mins
Cook Time
25 mins
 
Course: Dinner
Servings: 4
Ingredients
  • 500 g Chicken breast or thigh or Tofu
  • 1 tsp Garlic granules
  • 200 g Quinoa flakes
  • 2 tsp Himalayan salt
  • 2 tsp Paprika
  • 2 tsp Mixed dried herbs
  • 2 tsp Nutritional yeast
  • 3 Eggs
  • 100 g Gluten free flour
How to make
  1. Slice your chicken/tofu into strips

Coating the Chicken/Tofu
  1. In a large bowl place mix your quinoa flakes, garlic, salt, paprika, nutritional yeast and mixed herbs

  2. In another bowl break and whisk your eggs

  3. Place your flour into a bowl, add a pinch of salt

  4. Take your chicken/tofu strip and place in the flour

  5. Next place them in the egg

  6. Next coat them in the spicy quinoa flakes

  7. Place on to a oiled baking tray and place in the oven

  8. Cook at 180C for 20/25 minutes

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Chilled Watercress and Cucumber Soup

Chilled Watercress and Cucumber Soup
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
 
Ingredients
  • 110 g Onion ( Roughly chopped)
  • 100 g Cucumber
  • 80 g Watercress
  • 10 g Garlic ( 2 cloves)
  • 10 g Fresh Basil
How to make
  1. Place the onions, whole peeled garlic and watercress into a pan with 200ml water

  2. Allow to come to the boil and then simmer for 15 mins on low heat

  3. Allow to cool

  4. Peel the cucumber and remove the seeds

  5. Once the watercress mixture has cooled add to a food processor bowl

  6. Add the cucumber and basil to the food processor and blitz to a smooth consistency

  7. Add salt to taste and more water if needed to ensure a thick consistency

Place in an airtight container in the fridge and serve chilled.

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Mushroom soup

Mushroom soup
Servings: 6
Ingredients
  • 100 g dried mushrooms (shiitake or porcine are best)
  • 500 g fresh assorted mushrooms
  • 150 g red onion
  • 30 g garlic
  • 50 g parsley
  • 1 sprig thyme
  • 1 tsp mixed herbs
  • 1 litre bone broth or water
  • 1 tsp dried reishi mushrooms powder (optional)
How to make
  1. Rehydrate the dried mushrooms in filtered water.

  2. Chop the assortment of mushrooms – roughly for a more textured soup.

  3. Peel and chop red onion and crush the garlic. Chop the parsley.

  4. Add a little bit of water to a large pan on a medium heat and add in the onions, garlic and fresh and dried herbs.

  5. Stir for about two minutes and then add the fresh mushrooms. Add more water or broth to help sweat the mushrooms and onions down.

  6. Stir for a couple more minutes and then add the rehydrated mushrooms along with the liquid they have been soaking in. Stir well.

  7. Add the remaining broth or water, add salt and pepper to taste, and bring to the boil.

  8. Place a lid on the pan and reduce the heat to simmer for about 15 minutes.

  9. Once the soup is cooked, you can serve it as is, or blitz it in a food processor for a smooth creamy texture.

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Salad Ideas: Broccoli Rice Salad

The salad ideas do just that, give you ideas of combination of vegetables to put together. Change the vegetables for ones you prefer. I love the flavours and textures of this salad and mixed with the Lime & Tahini dressing it is just super yummy.

Salad Ideas: Broccoli Rice Salad
Prep Time
10 mins
Total Time
10 mins
 

The salad ideas do just that, give you ideas of combination of vegetables to put together. Change the vegetables for ones you prefer. I love the flavours and textures of this salad and mixed with the Lime & Tahini dressing it is just super yummy. 

Course: Salad
Servings: 6 people
Ingredients
  • Broccoli Rice( 1/2 head of broccoli blitzed in the food processor)
  • Sliced Red onions
  • Shredded Iceberg lettuce
  • Sliced Raw mushrooms
  • chopped Red Pepper
  • Sweetcorn
  • Toasted Pine nuts (dry roasted in a pan)
  • Red Kidney beans( tinned)
How to make
  1. Assemble the ingredients and toss in the Lime & Tahini Dressing(recipe on my blog). 

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Vegetable Quinoa

 

Vegetable Quinoa
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
 

This can be a a great lunch or dinner but equally it works well as an accompaniment to a main dish. Packed with protein and fibre it is a good source of vegetarian or vegan protein. 

Course: Side Dish
Cuisine: Mediterranean
Calories: 70 kcal
Ingredients
  • 350 g Quinoa
  • 700 ml Vegetable stock
  • 15 g Fresh Garlic chopped
  • 110 g Leek chopped
  • 110 g Courgette chopped
  • 100 g Red Pepper chopped
  • 340 g Sweetcorn, tin drained
  • 2 tbs Extra Virgin Olive oil
How to make
To make the Quinoa:
  1. Add Quinoa to saucepan, with the stock. Bring to the boil and then reduce heat to a simmer. Place the lid on until the quinoa is cooked.

To make Vegetables
  1. In Wok add garlic, leek, courgette, red pepper and sweetcorn, with 4 tablespoons of water. Stir and then place a lid on the pan and simmer for a few minutes. Add more water if needed.

  2. Once Quinoa and vegetables are cooked, combine them both in the wok. 

Take off the heat and stir in the olive oil. Serve hot or cold.
Nutrition Facts
Vegetable Quinoa
Amount Per Serving (100 g)
Calories 70 Calories from Fat 11
% Daily Value*
Fat 1.24g2%
Saturated Fat 0.18g1%
Sodium 67mg3%
Carbohydrates 11.34g4%
Sugar 2.99g3%
Protein 7.26g15%
* Percent Daily Values are based on a 2000 calorie diet.

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Vegan Minestrone Soup

 

Vegan Minestrone Soup
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

This a delicious and satisfying meal all made in one pot. It has three different types of proteins from the lentils, black beans and the chickpeas. These can be replaced with other beans if you prefer, such as Haricot beans. I have not used any oil and it simply is as easy as putting everything in a large pan and simmering for 20 minutes. 

Course: Main Course
Cuisine: Italian
Servings: 8
Calories: 72 kcal
Ingredients
  • 100 g Pink split Lentils
  • 800 g Tinned Beans (Haricot, Black beans, Chickpeas) make sure they are in water rather than brine, because you will use the water in the recipe.
  • 2 tsp Paprika
  • 3 tsp Salt
  • 400 g Tin Chopped Tomatoes
  • 90g g Carrot chopped
  • 180 g Courgette chopeed
  • 200 g Leek chopped
  • 170 g Sweet Potato skin on and chopped
  • 120 g Onion chooped
  • 3 tbsp Tomato puree
  • 1 tbsp Nutritional yeast
  • 150 g Spaghetti(broken into small bits) or any small pieces of pasta
  • 6 g Fresh Garlic crushed
  • 1200 ml Water/Stock
How to make
  1. Add all the ingredients into a large deep, heavy based pan. 


  2. Pour the water over to ensure everything is covered.

  3. Bring the soup up to the boil and simmer until cooked, which should take about 15 to 20 minutes.

  4. Serve with some fresh homemade pesto or a dollop of sour cream. 

Nutrition Facts
Vegan Minestrone Soup
Amount Per Serving (100 g)
Calories 72 Calories from Fat 9
% Daily Value*
Fat 0.97g1%
Saturated Fat 0.28g2%
Sodium 219mg10%
Carbohydrates 11.59g4%
Sugar 1.96g2%
Protein 4.2g8%
* Percent Daily Values are based on a 2000 calorie diet.

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Courgette, Sweet Potato & Quinoa Fritters

 

Courgette, Sweet Potato & Quinoa Fritters
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
 

This is s super simple and nutritious fritter which takes minutes to make. Its a great way to use up left over quinoa or even red, brown or wild rice. The eggs help with binding and adding extra protein but can work without. 

Course: Main Course
Servings: 10 small fritters
Calories: 120 kcal
Ingredients
  • 50 g Quinoa, cooked
  • 100 g Courgette, grated squeeze water out
  • 100 g Sweet Potato, grated squeeze water out
  • 25 g Coriander Fresh and chopped
  • 6 g Garlic crushed
  • 1 large Egg
  • 1 tsp Salt
  • 1 tsp Dried herbs
  • Chilli flakes (optional)
How to make
  1. Mix all ingredients in a bowl and form round, flat pancakes

  2. Add 1/2 tsp of ghee/coconut oil to a pan and cook the fritters for a couple of minutes either side. 

  3. They can be served as an accompaniment, side dish or as a main course with a fresh salad. 

Nutrition Facts
Courgette, Sweet Potato & Quinoa Fritters
Amount Per Serving (100 g)
Calories 120 Calories from Fat 27
% Daily Value*
Fat 2.98g5%
Saturated Fat 0.61g4%
Sodium 620mg27%
Carbohydrates 16.44g5%
Sugar 2.9g3%
Protein 6.9g14%
* Percent Daily Values are based on a 2000 calorie diet.

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Buddha Salad Bowl

Buddha Salad Bowl
Prep Time
10 mins
Total Time
10 mins
 

You can chop and change the vegetables and the leaves you use so this is just an example. Just a reminder that the nutritional content is based on the ingredients used in this recipe so will alter if you change them. This is such a wonderful meal and one of my absolute favourites. I do change things around and add lightly baked tofu or different beans and dressings too. For this recipe I have used the Protein Packed Pesto as the dressing. 

Course: Main Course
Servings: 1 Bowl which serves 2
Ingredients
  • 100 g Shredded Lettuce
  • 50 g Chopped Beetroot
  • 50 g Grated carrot
  • 50 g Chopped cucumber
  • 50 g Tinned Sweetcorn, drained
  • 50 g Grated courgette
  • 50 g Cherry Tomato chopped
  • 50 g Chickpeas, drained
  • 4 tbs Protein Packed Pesto
  • 1 tbs Pickled Saurkraut of Gherkins
  • 25 g sunflower seeds
  • 25 g Walnuts
How to make
  1. Layer the ingredients up in a bowl, finishing with the nuts and seeds and top with the dressing. 

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Stuffed Portabello Mushrooms

Stuffed Portabello Mushrooms
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
 

This vegan dish will even please those meat eaters amongst us. This works well as a main course with quinoa or a salad or as a starter. Packed with hidden vegetables and mixed with tofu, so it has great balance of protein, fibre, vitamins and minerals. 

Course: Main Course
Servings: 6
Ingredients
For the stuffing mixture
  • 2 tbs Olive oil or coconut oil
  • 10 g Fresh Garlic
  • 50 g Red onion
  • 100 g Bell pepper
  • 100 g Courgette
  • 200 g Carrots
  • 100 g Fresh Spinach
  • 10 g Fresh Sage
  • 500 g Firm Organic Tofu
  • 2 tsp Salt
  • 2 tsp Pepper
For the Mushrooms
  • 12 Large Portabello Mushrooms
  • 2 tbs Olive oil or coconut oil
How to make
To make the Mushrooms
  1. Remove the stalk from the mushrooms. They should twist off or you could cut them off. Save these for the stuffing mixture. Place the mushrooms in a large baking tray, or two if you need to. Drizzle them with 2 tablespoons of olive oil and place them in the oven at 200C for 7 to 10 minutes. They will become soft and may leave a bit of water. Take them out and leave them until you are ready to stuff them.

To make the stuffing
  1. Place all the vegetables, the mushroom stalks, garlic and the sage in a food processor and blitz until you have a finely chopped consistency. 

  2. Add the remaining oil into a wok or deep frying pan, over a medium heat.

  3. Add the finely chopped vegetable mix to the pan and stir.

  4. Next crumble in the tofu and stir well. Cook for a few minutes. Add slat and pepper to taste. 

  5. Spoon some of the stuffing mixture into each mushroom. You can be very generous with the stuffing.

  6. Place the stuffed mushrooms back in the oven for a further 5 to 7 minutes. 

  7. Serve with Quinoa or a salad. 

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Cauliflower, Leek & Potato soup

 

Cauliflower, Leek & Potato Soup
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
 

Super simple, super easy and super tasty! This is a classic combination with a difference; its vegan and gluten free an has good fats and protein from the cashew nuts. A family favourite, even for my daughter who doesn't like cauliflower!

Course: Main Course
Servings: 8
Calories: 79 kcal
Ingredients
  • 130 g Onion coarsely chopped
  • 190 g Leeks Coarsely chopped
  • 10 g Fresh Garlic chopped
  • 280 g Potatoes leave the skins on and roughly chopped
  • 750 g Cauliflower roughly chopped
  • 20 g Fresh basil
  • 2 tsp Bouillon or just use Stock instead of water to cook soup in
  • 1 tsp Salt
  • 1 tsp Ground Nutmeg
  • 1 tsp Ground coriander
  • 100 g Cashew Nuts
  • Water or Stock to cover the vegetables in the pan
How to make
  1. You will need a large cooking pot, preferably heavy based and a food processor. 

  2. Place all the ingredients in the large pot and cover it with enough water or stock so that the vegetables are fully immersed. 

  3. Place the pan on a high heat and bring to the boil. Then reduce the heat and simmer until the vegetables are cooked. This should take about 15 minutes. 

  4. Let the Soup cool a little and then using a ladle, spoon out some of the mixture in to the food processor and blitz until smooth. Continue in this way until all the soup has been blitzed and you have a smooth creamy soup.

  5. Serve with a sprig of fresh coriander and a dollop of dairy free live yogurt or live milk yogurt. 

Nutrition Facts
Cauliflower, Leek & Potato Soup
Amount Per Serving (100 g)
Calories 79 Calories from Fat 33
% Daily Value*
Fat 3.63g6%
Saturated Fat 0.75g5%
Sodium 17mg1%
Carbohydrates 8.1g3%
Sugar 2.8g3%
Protein 3.46g7%
* Percent Daily Values are based on a 2000 calorie diet.

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