THEGAYUK

Tag: Vegan Recipe

Looking to go cold turkey on turkey, or finding your life lacking in lactose? Here’s some easy recipes and ideas to help you get to grip with cooking vegan. Cooking vegan doesn’t have to mean boring and no fun. Try out some of our meat and diary free food ideas to help you cut out animal products from your food.

  • RECIPE: Crispy Tofu & Green Tea Noodles

    Crispy Tofu & Green Tea Noodles

    Serves 2

    Prep 10 mins

    Cook 20 mins

    Vegan / Quick & Easy / Inexpensive / Take-Out Alternative / Healthy Bones

    These organic green tea noodles are part of Waitrose / Ocado’s new Malaysian range which I recommend you take a look at. The noodles also come in pumpkin, charcoal, and sesame varieties to name a few.

    The mild, creaminess of the tofu is a perfect match for the strong nutty sesame soy flavour of the sauce. This recipe only keeps you in the kitchen for 30 minutes and is a great, inexpensive, and interesting alternative to a local Chinese takeaway.

     

    Soy sauce contains around 4.5% manganese DRI per tablespoon, which will work alongside the calcium, manganese, and phosphorous within the tofu to encourage healthy bones & teeth.

     

    TOFU – Around 113g of firm tofu will provide you with the following DRI; 77% calcium, 67% manganese (bone production, collagen & skin integrity, blood sugar control and protection against free radical damage), 47% copper (immune system function), 35% selenium (benefits immune system, depression, cardiovascular disease, hypothyroidism, and infertility in men), 35% protein, 30% phosphorous (bones), 27% omega-3 fats (reduce risk of heart disease & stroke, reduce symptoms of hypertension / depression / ADHD, and skin ailments), 16% iron, 16% magnesium, 16% zinc, 15% vitamin B1.

    (SOURCE: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=111 )

     

    Ingredients

    Sauce

    120ml water

    100ml light soy sauce

    45g sesame seeds, toasted lightly in a dry frying pan for 3-4 minutes

    4 spring onions, sliced on the diagonal

    1 tsp dark muscovado sugar (or brown sugar will do)

    1 tsp vegetable oil

    1 tsp toasted sesame oil

    ½ tsp garlic granules

    ½ lime, juice of

     

    1 block firm tofu, sliced into rectangles (349g)

    1 pack Cha Soba Organic Green Tea Japanese Noodles (available from Waitrose / Ocado)

    3 tablespoons sweetcorn (frozen is fine)

     

    Instructions

    1. Mix all the ingredients for the sauce together in a bowl and set aside.
    2. Get a large saucepan of boiling water on the go.
    3. Heat a little vegetable oil in a large frying pan and get the pan really hot.
    4. Add in the tofu rectangles and fry each side for 4-5 minutes.
    5. Remove the tofu from the pan and set aside.
    6. In the same frying pan you used for the tofu, add the sauce and the sweetcorn, and increase the heat so you are boiling, reducing the sauce. Stir regularly.
    7. Add your noodles (these only take 4-5 minutes to cook)
    8. Drain the noodles and mix a glug of sesame oil through them. Plate up the noodles.
    9. Place the cooked tofu on top of the noodles, and dress with spooning the sauce over the top and around the plate. Serve.

     

     

     

     

     

  • RECIPE: Fennel And Chestnut Mushroom Pate

    Fennel & Chestnut Mushroom Pate

    Prep 5 mins

    Cook 35 mins

    Makes 2 ramekins (enough for 4 as a light starter)

    Starter / Vegan / Minimal Ingredients

    It’s simple and tasty food like this that strokes my vegan veneration. Whether you immediately scoop this from the food processor, warm, onto a seeded piece of toast or save for later and have in a sandwich with some home made pickled cucumber. I simple slice skinned cucumber, put on a small plate and douse in white wine vinegar.

    MUSHROOMS – Mushrooms contain high levels of vitamin D, which is a vitamin a lot of us are deficient in without even realising. Polysaccharides and beta glucans within mushrooms are beneficial to the immune system function.

    FENNEL – Fennel contains a healthy amount of flavanoids that give it strong anti-oxidant properties. When researchers tested the impact of fennel on animals, it has repeatedly shown to have anti-inflammatory properties and help prevent cancer. Fennel is a very good source of fibre too, as fibre helps flush out potential carinogenic toxins, fennel could be useful in treatment of colon cancer. High in potassium this vegetable is another winner for helping lower blood pressure. (SOURCE; http://www.whfoods.com/genpage.php?tname=foodspice&dbid=23 )

    Ingredients

    Olive oil

    225g closed cup chestnut mushrooms, peeled & chopped roughly

    1 fennel bulb, root removed & chopped roughly

    3 sprigs thyme

    1 garlic clove

    1 tablespoon wholegrain mustard

    1 tsp balsamic vinegar

    Salt and pepper

     

    Preheat your oven to 200c / 180c (fan) / Gas Mark 6

     

    Instructions

    1. Line a baking sheet with greaseproof paper
    2. Mix together the mustard with 1 tbsp olive oil
    3. Place all the ingredients on the lined baking sheet, and smother with the mustardy-oil to coat all over.
    4. Roast in the oven for 20-30 minutes, the fennel should start to brown and the mushrooms shrivel slightly.
    5. Take out the oven and set aside for a few minutes.
    6. Tip the mix into a food processor along with the balsamic vinegar and pulse a few times.
    7. Add in a tablespoon of olive oil and pulse again a couple of times.
    8. Spoon into ramekins and serve.

     

     

     

     

     

  • RECIPE | “Fire” – Red Pepper Dip

    Serves 4-8 people (along side other dishes) |  Prep 10 mins | cook 30 mins (roasting red peppers & chilli @ 220c / 200(fan) / Gas Mark 7)

    Inexpensive / Gluten-Free / Vegan /

    If you want this light dip to live up to it’s fiery name then leave the seeds of the chilli in for the ultimate kick. This goes really well along side my recipe for Coal (black quinoa coated chicken nuggets) – to create Coal & Fire. This is also great along side vegetable sticks for a healthy buffet style dinner. Any leftovers can be kept in an air-tight container in the fridge for 2 days.

    RED PEPPER- Contains anti-oxidant vitamins C & A. Which both help to support a healthy immune system. Rich in flavanoids and anti-oxidants, these brightly coloured peppers have been linked to anti-cancer benefits. (SOURCE: http://www.whfoods.com/genpage.php?dbid=50&tname=foodspice )

    WALNUTS- Good source of B7, which is the vitamin that helps strengthen hair and reduce hair loss. The other B-complex vitamins in the walnut help you fight the ageing process on your skin and can help obtain a healthy glow. (SOURCE: http://www.thehealthsite.com/fitness/go-walnuts-13-health-benefits-of-this-awesome-nut/ ) . Walnuts have also been found to have anti-cancer benefits with the slowing of tumour growth in breast and prostate cancers. (SOURCE: http://articles.mercola.com/sites/articles/archive/2014/05/19/7-walnuts-benefits.aspx )

     

    Ingredients.

    2 red peppers, roasted in the oven whole, de-skinned / de-seeded and sliced

    1 long red chilli, roasted in the oven whole, de-skinned / de-seeded and sliced

    30g walnuts, dry-toasted in a frying pan

    1 tsp lemon juice

    ½ tsp smoked paprika

    ½ tsp cumin

    Glug pomegranate juice

    Olive oil

     

    Method.

    1. Combine all the ingredients in a small food processor and pulse until smooth.
    2. Add around 2 tablespoons of olive oil and pulse again. Serve.