 It's far too easy in these unpredicted times to order takeways and live with convenience food.
Here I show you how to make a family favourite with minimal work. The beauty of this dish, is that it can be prepped a day or so before. With the beauty and nourishing properties of Fennel being the main focus. Did you know that Fennel is rich in vitamin c, folate and potassium. The perfect immune boosting dish in the cold winter months with the added combination of Potassium, magnesium, dietary fibre, starchy carbohydrates, manganese and folate from the humble potato. Ingredients: 4 Large potatoes, washed and cut to 2 inch pieces 1 fennel bulb, cut roughly to the same size. 4 tbsp rapeseed oil 100g Sunblushed or sundried tomatoes 3 Cloves of garlic, unpeeled 1 lemon, cut into 5 thick slices Dried dill Seasoning Optional: Vegan Cheese, grated around 40g Preheat oven to 180 Degrees Add parchment paper to a large ovenproof tray and drizzle 2 tbsp of the oil over the tray Scatter the potatoes and fennel evenly. Add the unpeeled garlic to the tray and scatter 3 of the lemon slices. Drizzle with remaining oil and season with pepper, sea salt and dill Bake in oven for 30 minutes or until the potatoes have been cooked throughly. scatter the cheese and tomatoes over the dish and cook for a further 5 minutes, until it is bubbling and delicious. Squeeze the juice of the remaining lemon slices and eat and enjoy! Serves 2!
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 This lovely smoothie is a great way to get your five-a-day and it’s totally delicious!
Ingredients: 200ml soya milk 2 Apples 2 Pears 2 Small bananas 1tsp of hemp and pea protein Recipe: Roughly chop fruit and add to the blender Add soya milk, a splash of water and hemp and pea protein Blend until desired consistency Serve This recipe makes 2 smoothies  Super Berry Smoothie
This smoothie is full of slow release energy that will give you the boost you need! It is full of antioxidants, vitamin C, vitamin B6 and plant-based protein and it tastes delicious. Ingredients: 1 Cup of Blueberries 2 Cups of Strawberries 2 Large oranges 1 Medium Banana 2 Apples, chopped with skins on 200ml unsweetened almond milk Recipe: Add ingredients into a blender Blend until desired consistency Serve and drink immediately This recipe makes 2 servings Smoothie Recipe This lovely smoothie is a great way to get a natural energy burst!  Healthy Maca Root Smoothie
Maca root is a perfect addition to a plant-based diet! It is full of slow release carbs, vitamin C, manganese, copper and vitamin B6. It is also full of good dietary fiber and is very low fat. Why not try it in this healthy smoothie? Ingredients: 1 Apple 1 Pear 1 Banana 1 tsp Hemp protein powder 100ml unsweetened Soya Milk Water 2 tsp Maca powder Recipe: Roughly chop the fruit and add to the blender Add the hemp protein powder, soya milk, water and maca powder Blend until smooth Serve immediately This will last 48 hours in store container in fridge.  Rocket, Veg and Lentil Soup Looking for a great way to use up your left over veg? Look no further than this hearty soup. This is a nutritious and cost-effective way to eat more veg and it tastes delicious – what’s not to love? This soup is high in plant-based protein, fibre and nutrients. Ingredients: 2 Knorr vegetable stock pots 1 tsp Marigold bouillon vegan stock powder 100g Red lentils 4 Garlic cloves 1 Red onion 1 Handful of fresh sage 1 Packet of fresh rocket 5 White potatoes 3 Sweet potatoes 6 Carrots 100g Chopped swede Recipe: Fill a stock pot ¾ full of water and place over high heat Roughly chop the root vegetables and add to the pot Add the sage, stock pot flavouring and lentils Cook over full heat for 10 minutes Stir and reduce heat to low for final 15 minutes Add rocket and cover Serve immediately if you want a hearty, chunky soup. Otherwise please allow to cool a little before blending to a texture you desire.  If you're looking for a healthy brownie recipe, this one is for you.
Full of oxidizing beetroot and the humble Omega Rich Flax Seed, it makes it a super healthy alternative to store bought, sugary brownies. Ingredients:
Method: Preheat the oven to 180 degrees/ gas mark 4 In one bowl, add the flax seeds and 4 tbsp of water, allow to combine. Take the whole beetroots (You can either buy these whole or cook them in boiling water for 45 mins, allow to cool and peel) Either finely Chop the beetroot into small tiny pieces or Add to blender and pulse until smooth puree.(about 90 seconds) add 3 tbsp of beetroot water or regular water and set aside. Next mix the flour, baking powder and cocao powder and set aside Cream the butter and sugar in a separate bowl and add the flax seed mix and vanilla essence. combine both the dry and soft mixture and mix well. Add the flax seed egg and beetroot and combine all the ingredients until a smooth brownie batter. The mixture should be a soft, cake like mixture (add more water if necessary or plant based milk if you like) Once the mixture has been combined, roughly chop the chocolate or grate it (personal preference) and add to mixture. Grease a loaf tin or thick oven tray and add the mixture, spreading evenly throughout. Cook for 45-50 mins, keeping an eye on mixture (oven's vary) and remove when toothpick comes out clean. Allow to rest for 10 minutes out of oven and remove from tin. Cut until thick slices (should serve 6-8) Enjoy!  Spicy Chickpea and Avocado Tacos are a delicious lunch you can make with minimal ingredients.
Chickpeas are full of Iron and Protein, Complex Carbohydrates and dietary Fiber which really compliment the goodness of the humble Avocado and it's amazing Good fats, This recipe is best to eat straight away due to how quickly the avocado oxidizes and turns brown. However you can make the recipe in advance minus the avocado. Ingredients: 1 Ripe Large Avocodo 2 tins of chickpeas 2 tbsp Sauerkraut 2 tsp Paprika Powder 2 tsp Onion Powder 2 tsp Garlic Powder 6 Corn Tortillas Vegan Greek Yogurt 1 Lime/ Lime Juice Recipe: Drain Chickpeas and add to small saucepan on medium heat. Add the spices and a pinch of salt and pepper. Mixing well and cook for 4-5 mins Turn off the heat Scoop the flesh out of the avocdo and add 2 tbsp of the greek yogurt. Add 1 tbsp of lime juice/ half a lime. Mixing well by hand until the mixture is fully even throughout Warm the tortillas as stated on the packet Load up the tacos, With chickpeas, sauerkraut and lastly the avocado cream. Enjoy! Serves 3  Munchy seeds are a super healthy alternative to crisps and chocolate.
Full of dietary fiber, omega 3 essential fatty acids, Vitamin B, Magnesium, vitamin e and tons of plant powered protein. It boosts from giving you a low Gi alternative. This beautiful recipe, takes just 3 mins to prepare and with 2 simple pantry cupboard items, it's a well loved weekly recipe Ingredients: 2 tsp Kikkoman Soya Sauce (Reduced Salt) 100g Omega seeds. Recipe Heat a small saucepan until hot and sprinkle the seeds into pan, stirring constantly for 2 minutes. Turn off the heat and add the kikkoman soya sauce, mixing well to cover all the seeds. Allow to cool and place in air tight container Lasts up to a week but we end up eating them much before this! |
vEGAN fOODA selection of healthy, nutritious vegan recipes and sustainable living ideas.. Archives
December 2020
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