nutrition

Crunchy veg, egg noodles & a runny egg

This super-fast, super-tasty meal is perfect when you’re feeling a little down or, let’s be honest, a bit hungover, as it’s full of the good stuff. Flavouring the noodles with a dressing is genius, and a runny fried egg on top is a bit of an added bonus. Drizzle with lots of chilli sauce to ensure it gives you a slap around the face, and tuck in.

Peel the ginger and garlic and finely grate into a large bowl. Add the soy sauce, vinegar, sesame oil and a pinch of pepper, then mix to make a dressing. Trim and shred the cabbage and put it into a large pan of boiling salted water with the broccoli (cut into florets first, if using fresh) and noodles to cook for around 3 minutes, then add the mangetout for a final minute. Drain it all well, then toss in the bowl of dressing.

Meanwhile, fry the eggs in a large non-stick frying pan on a medium heat with a lug of olive oil until cooked to your liking (I like mine with a runny yolk). Divide the noodles between bowls, pop an egg on top of each one, and serve drizzled with chilli sauce for that all-important added kick.

Spiced Wholewheat Couscous with Sweet Potato and Pistachios

The nutty, nutritious, wholewheat couscous complements the fragrant sweet potato beautifully in this North African-inspired dish from Stella McCartney.

Ingredients

For the couscous

  • 3 small sweet potatoes

  • 4 tablespoons olive oil

  • 2 tablespoons pumpkin seeds

  • 150 g giant wholewheat couscous

  • 500 ml light vegetable stock or water

  • handful of raisins, preferably organic

  • 1 rounded teaspoon za’tar

  • 50 g unshelled, unsalted pistachios, chopped

To serve

  • 1 lemon
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons freshly chopped coriander
  • 2 tablespoons freshly chopped flatleaf parsley
  • 1 tablespoon freshly chopped mint
  • salt and freshly ground black pepper

Method

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

Scrub the sweet potatoes under cold water and cut each into 6 wedges. Tip into a roasting tin, drizzle with 2 tablespoons of olive oil, season with salt and freshly ground black pepper, and roast in the oven for about 20–25 minutes or until the sweet potato is tender and starting to caramelise at the edges. Add the pumpkin seeds to the pan for the last 5 minutes of cooking time.

While the sweet potato is cooking prepare the couscous. Heat 2 tablespoons olive oil in a large sauté pan, add the couscous and cook gently for 2–3 minutes until starting to brown. Add half of the stock or water to the pan and continue to cook for about 15 minutes, stirring frequently until the couscous is tender and has absorbed the liquid. Add the remaining stock or water to the pan as and when needed. Add the raisins, za’tar and chopped pistachios to the pan, season with salt and freshly ground black pepper and cool slightly.

Mix together the juice from half the lemon and the extra virgin olive oil and pour over the warm sweet potato when it comes out of the oven. Gently stir the freshly chopped herbs and roasted sweet potato wedges into the couscous and serve with extra lemon wedges for squeezing over.

Warming and Delicious Miso Broth

A warming, nutrient-packed Japanese broth, perfect for a healthy lunch on a winter’s Meat Free Monday.

INGREDIENTS

  • 2 teaspoons sesame oil
  • 200 g mushrooms (enoki or shiitake), sliced
  • ½ carrot, peeled and sliced into matchsticks
  • 1 red chilli, sliced
  • 1 tablespoon shredded fresh ginger
  • good handful of choi sum or baby leaf spinach, shredded
  • 5 spring onions, trimmed and finely sliced on the diagonal
  • 2 tablespoons yellow miso paste
  • tamari or soy sauce to taste

METHOD

Heat the sesame oil in a wok or large frying pan and add the mushrooms and carrots. Quickly cook the veggies for a minute until just softened then add the chilli and ginger and cook for another 10 seconds.

Throw the choi sum or baby leaf spinach and spring onions into the wok and cook until the leaves are only just wilted. Remove from the pan and divide between 2 bowls.

Bring 700 ml water to the boil in a large pan. In a small bowl mix the miso with a couple of tablespoons of the water and then add the paste to the pan. Stir to combine and add a little more miso if needed. Divide the drained and pour over the miso broth. Add tamari or soy sauce to taste and serve immediately.

Creamy Mushroom Soup

Inspiration: www.jamieoliver.com

INGREDIENTS

  • 800 g mixed mushrooms (we used white button, crimini, portabella, shiitake)

  • olive oil

  • 2 onion , peeled and finely sliced

  • 3 sticks celery , trimmed and finely sliced

  • 4 cloves garlic , peeled and sliced

  • a few sprigs of fresh flat-leaf parsley , leaves picked and chopped, stalks finely chopped

  • a few sprigs of fresh thyme , leaves picked

  • 60 fluid ounces vegetable stock

  • sea salt

  • freshly ground black pepper

  • 150 ml light cream cream

 

METHOD

Peel off any tough outer skins of the mushroom caps and throw them away, then slice the mushrooms finely. Heat a large saucepan over a medium heat and pour in a splash of olive oil. Add the onion, celery, garlic, parsley stalks, thyme leaves and mushrooms, place a lid on top and sweat gently until softened. 


Spoon 4 tablespoons of mushrooms out of the pan and put to one side. Pour the stock into the pan and bring to the boil. Turn the heat down and simmer for 15 minutes. Season with salt and pepper, then whiz with either a Vitamix or even a standard hand-held blender until smooth. Pour in the light cream, heat just before boil, then turn off the heat. 

Pumpkin & Peanut Coconut Curry

Inspired by DeRose Method Greenwich

This week we cover another delicious meatless recipe that represent our nutritional proposal making food a multi-sensory experience that enriches our lives while meeting all the nutritional demands to attain higher performance in all areas of life.

 

Method

Heat the oil in a large pot or wok and fry the onions for 5-8 minutes on medium-high heat. As soon as this starts to happen, add the pumpkin and carrot and stir-fry for a few minutes (if you have the time, broil the butternut squash instead of stir frying to get that lovely roasted flavor). Stir in the tomato purée, 1/2 the coriander and jalapeño, then add the coconut milk. Stir, then add the peanut butter mix. Cook at a soft simmer for 15-20 minutes, until the sauce has thickened slightly and the pumpkin is tender. Season to taste or add soy sauce as you like. Garnish with coriander leaves, crushed peanut and serve with cooked rice or couscous.

Ingredients

  • 3 tbsp unsalted crunchy peanut butter
  • 1 tsp tomato purée
  • juice of 1 lime
  • small handful fresh coriander (otherwise known as cilantro), chopped finely with roots
  • 2 jalapeños, halved and partially deseeded (according to your spiciness tolerance)
  • 4 inch piece of fresh ginger
  • 2 tbsp vegetable oil
  • 2 red onions, diced (may substitute with any onion or shallots)
  • 3 medium carrots, roughly diced
  • 1 large or 2 small butternut squash, peeled, deseeded and roughly diced
  • 1 400 mL of coconut milk

Spiced Almonds

These roasted almonds with cinnamon, nutmeg and ginger are the best Christmas snack! The spices make them taste really festive, while the mix of honey, sugar and maple syrup make them extra sweet and indulgent! The fantastic thing about these is that they’re so easy to make, so you can throw them together in no time.

Ingredients

  • 500g of almonds (3 and 1/2 cups)

  • 2 tablespoons of maple syrup

  • 2 tablespoons of sugar 

  • 1 tablespoon of honey

  • 3 teaspoons of cinnamon

  • 2 teaspoons of nutmeg

  • 1/2 a teaspoon of ginger

Method

Preheat the oven to 180C, fan setting.

Place the honey, maple, nutmeg, ginger and cinnamon in a pan and gently warm through until mixed together and runny

Take off the heat and stir in the almonds until its really sticky. Place on a baking tray so they’re evenly spread out and not overlapping. Lightly sprinkle the coconut sugar on top. Then place the tray in the oven and let it cook for thirty minutes. Make sure you stir the nuts once or twice in this time so that they cook evenly.

Once the nuts are crunchy take them out the oven and transfer them to another greased baking tray. Allow them to cool before storing them in something air tight!

Inspired on Deliciously Ella

Tagliatelle with Spinach, Mascarpone and Parmesan

tagliatelle

2 teaspoons butter2 cloves of garlic, peeled and sliced ½ a nutmeg, freshly grated 400g/14oz fresh spinach, washed thoroughly and finely sliced sea salt and freshly ground black pepper 120ml/4fl oz double cream 150g/5oz mascarpone cheese 2 handfuls of freshly grated Parmesan cheese 455g/1lb tagliatelle or spaghetti olive oil Bring a large pan of salted water to the boil, add the pasta, and cook according to the packet instructions. Meanwhile get a frying pan or wok warm, add a drizzle of olive oil, the butter, garlic and nutmeg. When the butter melts, add the spinach. After 5 minutes it will have wilted down and will be nice and dark. A lot of the liquid will have cooked away and you'll have wonderful intensely flavoured spinach. At this point season with salt and pepper until it tastes good, then add the cream, mascarpone and a little ladle of cooking water from the pasta. Let this come to a simmer and then season again.

Drain the pasta, reserving some of the cooking water, then stir it into the spinach sauce. Add the Parmesan and toss everything together. Loosen to a nice silky consistency with some of the reserved cooking water, so it doesn't become too claggy. Check once more for seasoning and serve straight away.

Source: http://www.jamieoliver.com/recipes

Suggestions for Non-Carnivorous

25-Vegetarian-Passover-Recipes-1024x1024

Adaptation from the text by DeRose

All the suggestions that follow should be properly seasoned with oregano, cumin, coriander, nutmeg, thyme, ginger, cardamom, saffron, curry, paprika, bay leaves, parsley, cloves, cinnamon, basil, marjoram, masala, Kummel, or peppers, and of course with onion and garlic.Try using virgin olive oil instead of butter. Add the olive oil (or oil) preferably after you have taken the food from the stove/heat. Or, if you cannot, leave it the least possible time in the fire. Avoid using too much salt, pepper and vinegar.

Soups, and baked soufflés: of peas, hearts of palm, butternut squash, asparagus, vegetables in general, onion, cauliflower, corn, mushrooms, cheese, beets, lentils with cubes of potato, etc..

Vegetables, Breaded, Doré, Au Gratin, barbecue, saute, roasted: Cauliflower, broccoli, carrot, aubergine, asparagus with pecans and parmesan, zucchini, baked potatoes, all the vegetables can be done separately or in combinations for example mixing potatoes with onions or mushrooms and asparagus, or roasted tomato and feta parcels there are limitless combinations.

Quiche: Any combination. Could be, egg, cheese, spinach and mushroom, or eggs, onion, olives, peppers, tomatoes, parsley, or with asparagus, or olives and potatoes or eggs only with onion, grated carrot and parsley. The combinations here too are endless. Just choose your favourite vegetables, you can also play with different types of cheeses.

Beans: chickpeas, yellow split peas, lima beans, brown lentils, green split peas, green lentils, adzuki, anasazi, black beans, black eyed peas, cannellini beans, corona bean, cranberry bean, fava, flageolet beans, mung beans, navy beans, pink beans, red beans. Soy No! Why limit yourself to soy when there are so many amazing types of beans?

Rice (white or brown, basmati, risotto, long grain, glutinous) with beans, carrots, olives, raisins, cheese, eggs, corn, mushrooms, tomato sauce and mixed vegetables. Baked rice as a side to a Portobello mushroom stroganoff for example. And then there are the risottos ... and this is another dish where you have an endless amount of options!

Pasta with all types of vegetables! A good base to start with to make all pastas delicious is oil, garlic and some chilli in a pan. Add any vegetable to these ingredients and it will make a delicious plate. You can add zucchini, aubergine, mushrooms, tomatoes, asparagus, artichoke hearts or any combination of vegetables. You can also make tomatoe sauces or a carbonara without the bacon but with egg and Parmesan. With pastas you can never get bored, you can even make oven baked pastas like cannelloni with cherry tomatoes and goat cheese, lasagnes or salads!

Fried: Rice filled with Mozzarella (suppli), tempura vegetables: baby corn, cauliflower, red peppers, carrot, potato, and a host of vegetables, cereals, roots, etc. Fried food in moderation is fine.Meat-free Kebab: pitta bread with with mozzarella, pumpkin, spinach, Portobello mushrooms, peppers, beans, hummus, onion any mix you wish to experiment with.

Omelets: We don’t eat lots of egg but it is a good option when you have nothing else at home. They are very easy to make and are good with all types of vegetables, from potatoes to onions (Spanish Tortilla) to tomatoes, cheese, alone or with olives, peppers, parsley.Pizzas: Whatever you put on top of the pizza dough will usually be good so you can let your imagination go wild here!

Sandwiches: Toasted ciabata (unbeatable), baguette, croissant, brioche, focaccia, Arabic bread, Italian bread filled with another list of endless ingredients such as egg, olives, lettuce and tomato, tomato and cheese; onions with sour cream, cooked carrots with tahini, humus with cherry tomatoes, corn with cheese and mayonnaise, etc. One of our favourite in london, the grilled portobello sandwich.

Various salads: NO! SALAD NO! My concern here is that the true non-carnivores, the true and ancient non-meat eaters did not eat salad dishes. They ate elaborate dishes cooked in the oven and stoves following the tradition of the oldest and most authentic non-carnivorous cuisine, the Indian, which DOES NOT have salads! When they do, it is exclusively in special menus for western tourists. This is the only place I have seen salads in India, after 24 years of travelling in the country and spending time in the capital, the interior cities, villages, mountains, luxury hotels, tourists bungalows and monasteries, I have only seen these in very few menus.

Baked New Potatoes With Sea Salt and Rosemary

Ingredients

  • 1kg Jersey Royals
  • 1 tablespoon olive oil
  • sea salt and freshly ground black pepper
  • 2 sprigs of rosemary, leaves picked and bashed

Directions: Wash your potatoes and parboil until almost tender. When done, drain them, drizzle with just a little touch of olive oil and roll in a tablespoon of sea salt, a little freshly ground black pepper and the rosemary.

Preheat the oven to 220ºC/425ºF/gas 7. Put the potatoes in a roasting tray and cook in the oven for 25 minutes until golden. Or wrap them in tin-foil and throw them on the barbie for the same amount of time.

http://www.jamieoliver.com/recipes/vegeterian-recipes/baked-new-potatoes-with-sea-salt-ros