THEGAYUK

Tag: Vegetarian

If you’re looking to lay off meat for a while or you are cooking for some vegetarian guests, but aren’t sure what to prepare, here’s some food ideas to help you cut out meat and get creative in the kitchen with fruit and veg.

  • RECIPE | Beetroot Ricotta Crackers

    Prep 25 mins | No Cook

    Enough beetroot mix for 50-60 crackers

    Bold (and in season) beetroot paired with mellow, sweet ricotta and maple syrup make a delicious combination in both visual and flavour. Salty & toasty black sesame crackers make a perfect podium for the shocking pink topping.

    If you don’t want to make as many as 60 canapés, the beetroot mix will keep in the fridge for a few days and would be lovely as a dip for crudites, breadsticks or tortilla chips (blue tortilla chips would look amazing alongside the beetroot mix).

     

    Ingredient.

    300g cooked beetroot, juices drained and patted dry

    250g ricotta

    2 tsp maple syrup (or honey)

    50g pistachio kernels, blitzed or finely chopped

    60 black sesame crackers (or use an assortment)

     

    Method.

    1. In a food processor, blitz the beetroot and ricotta until smooth.
    2. Add the maple syrup and season, blitzing again for a few seconds. If you’re not assembling immediately then cover and place in the fridge until required.
    3. Use a teaspoon to put the beetroot mix atop crackers, and finish with a bit of pistachio dust.

  • RECIPE | Cauliflower Cheese “Snowballs” with a fiery goji berry dip

    Makes 20-25 |  Prep 15 mins | Cook 30 mins

    Scrummy mouthfuls of mellow gruyere and cauliflower matched with a smoky, spicy tomato and goji berry dip. I serve the dip inside a red cabbage leaf as the colours really compliment each other, and it’s a cheerful way to present dips in general, I think so anyway.

    You could still make the dip without goji berries if you don’t have them, but replace with something like a pitted date, or a tablespoon of honey for sweetness.

    Ingredients.

    snowballs

    150g gruyere, grated

    100g fresh breadcrumbs

    300g cauliflower florets, blitzed into tiny pieces

    2 organic eggs, beaten

    1 tbsp nutritional yeast (optional)

    100g panko breadcrumbs

     

    dip

    1 large tomato (80g)

    125g sundried tomatoes

    2 tbsp goji berries, covered in a little water and left to plump for 10 mins

    1/2 lemon, juice only

    1 red chilli, deseeded

     

    Method.

    Preheat your oven to 210c / 190c (fan) / Gas Mark 6-7

     

    1. First make the dip. Drain any water from the goji berries, combine all ingredients in a food processor and blitz until smooth. Cover and refrigerate until required.
    2. Line a baking tray with greaseproof paper and oil very lightly with coconut oil or similar.
    3. In a large mixing bowl, combine all the ingredients for the snowballs except for the panko breadcrumbs and mix thoroughly, season with pepper.
    4. Lay the panko breadcrumbs on a plate.
    5. Using your hands, take a small amount of the cauliflower cheese mix and roll into a ball.
    6. Roll the ball around on the plate of panko breadcrumbs and place on your lined baking tray.
    7. Repeat the rolling process until all the mix has been used up.
    8. Bake in the oven for about 30 minutes.
    9. Remove from the oven and serve with the dip straight away, although these are pretty damn tasty the morning after from the fridge!

  • Recipe | Butternut Stew, Perfect for A Christmas Eve Get Together

    Butternut Stew | Serves 2 (or 4 with salad / steamed vegetables) |  Prep 15 mins | Cook 45-60 mins

    This is totally comforting and satisfying (not to mention nutritious). Mouthfuls go from moments of mellow tomatoes, squash, leeks and carrot (I like purple carrots in this recipe), to spikes of chilli, smoky chorizo and fresh, green coriander. Non meat eaters feel free to omit the chorizo.

    A one pot winner perfect for Christmas Eve or anytime that you require minimal; effort, expense, and washing up.

    Ingredients:

    1 onion, chopped roughly

    1 leek, chopped roughly

    2 carrots, chopped into 2-3cm chunks

    1 small butternut squash (250g of large chunks)

    4 garlic cloves, thinly sliced

    1 large red chilli, deseeded and thinly sliced

    100g cooking chorizo, sliced

    50g pearl barley

    300g jarred herby passata (or use a 400g tin)

    2 bay leaves

    2 sprigs rosemary, finely chopped (or 1 tbsp dried)

    1 tbsp dried marjoram

    1 tsp ground ginger

    400ml hot water, with 2 tsp bouillon (or use a stock cube)

    1 tbsp coconut oil, or other cooking oil

     

    to serve

    handful pumpkin seeds

    fresh coriander

     

    Method

    1) Heat the coconut oil in a large non-stick saucepan and over a medium heat begin to fry the chorizo, onions and leeks.

    2) After 5 minutes add the rosemary, chilli, marjoram, ginger and garlic. Stirring around the pan for a few minutes.

    3) Add the passata and bay leaves, and allow to bubble out for a couple of minutes.

    4) Add your pearl barley, butternut squash, and carrots and cover with the stock water.

    5) Once the sauce has reached boiling, reduce the heat to a simmer, cover and leave for 25 minutes, shaking the pan every now and then.

    6) Remove the cover from the pan and continue to simmer until your butternut squash and carrots are cooked through. Shake the pan every now and then.

    7) Remove from the heat, season with black pepper and scatter over pumpkin seeds and coriander when serving.

  • Recipe: One Pot Pasta, Perfect As A Winter Warmer

    Serves 2 (with leftovers) |  Prep 10 mins |  Cook 20 mins

     

    It cannot get much easier or simpler than this. Some veg, pasta, and water all in one pot, makes a winning dinner choice for Christmas Eve, keeping prep/cook/washing up and expense down before all round and inevitable indulgence on Christmas Day. You don’t even need to drain the water with this savvy self saucing delight!

     

    INGREDIENTS.

     

    200g fusilli longhi (or spaghetti / linguine will do!)

    350g herby passata (jarred)

    100g wild mushrooms

    100g frozen petit pois

    1 medium onion, thinly sliced

    1 lemon, zest only

    15g basil, leave whole

    1 tbsp paprika

    1 tsp bouillon powder (or half a stock cube)

    500ml water

    90g ricotta cheese

    Parmesan (enough to go crazy with, it is Christmas!)

     

    METHOD

     

    1) Add all the ingredients (except for cheeses) to a large saucepan or stockpot (you may have to break your pasta in half), stir around a bit and ensure the majority of the ingredients is covered by the 500ml water.

     

    2) Stirring regularly, heat on high to reach boiling point and then reduce to a simmer.

     

    3) Test your pasta after about 10 minutes, keep testing until al dente or cooked to your liking. Remove from the heat, remove the basil stalks and discard.

     

    3) Stir in the ricotta, season with black pepper and a little salt.

     

    4) Transfer to serving bowl(s) and adorn in parmesan and freshly torn basil leaves.

    5) Served with salad and breads this meal could easily serve more people.

     

  • RECIPE: Bubble And Chic, The Perfect Way To Use Up Christmas Leftovers

    Makes 4 |  Prep 20 mins | Cook 50 mins

     

    Leftovers never looked so good before, right? You can make changes to this recipe dependent on what vegetables you may have leftover from Christmas. Celeriac could be swapped for the beetroot (you will lose the pinky redness of the dish though), use any kind of cabbage or brussell sprouts, standard potato instead of sweet, leek instead of onion etc.

     

    INGREDIENTS.

    1 carrot (peeled if non-organic), roughly chopped

    200g uncooked beetroot, peeled and chopped in small chunks

    200g sweet potato, skin on and roughly chopped

    225g red cabbage, chopped

     

    1 medium onion, finely chopped

    8 tbsp panko breadcrumbs

     

    goes well with;

    dollop of yoghurt

    lemon zest

    pomegranate seeds

    romanesco / cauliflower / broccoli

    raw radish slices

    parmesan

     

    METHOD.

    Pre-heat your oven to 220c / 200c (fan) / Gas Mark 7

     

    Heat a little oil in a frying pan a gently sweat out the onions for 10 minutes, once softened, set aside.

    Meanwhile you can boil the carrot, beetroot, sweet potato and red cabbage in a large saucepan and do so for 15-20 minutes.

    Drain the vegetables thoroughly and tip into a large mixing bowl. Mash the vegetables lightly, then add in the panko breadcrumbs (if your mix looks overly wet then add a couple more tablespoons), and then stir in the onion. Season heavily with black pepper, and just a wee pinch of salt.

    Once cool enough to handle, use your hands to shape into four “cakes”. Alternatively you could use a cookie cutter or ringlet as a mould for the cakes, spooning in the mixture and pressing down as you go. Set the cookie cutter aside once all cakes are shaped.

    At this point you could top each cake with a good grating of parmesan. Now, place into the oven for 30 minutes. Pop under the grill for a few minutes on high if you want them extra crispy!

    Remove from the oven and serve with a dollop of yoghurt, pomegranate jewels, grated lemon zest, and some more left over vegetables that have been lightly steamed, I used romanesco and some raw radish.

  • RECIPE: Balsamic Shallots

    Balsamic Shallots

    (more…)

  • RECIPE: Black Rice And Beans

    Black Rice and Beans

    Serves 4 | Prep 10 mins | Cook 35 mins

    Traditionally rice and peas would be served on a Sunday. So why not do the same and have as an unusual side dish to your Sunday Roast. Try this with my Chicken Tequila.

    There is loads of fibre, protein and phosphorous in this dish to help the digestive tract. Iron, copper, and antioxidants will certainly be stimulating the immune system in the right direction and all the folate will work with the antioxidants to help keep you feeling pretty working on your skin, eyes, hair, and liver!

    BLACK RICE

    A spoonful of black rice contains more antioxidants than that of blueberries. The anthocyanin antioxidants within the rice are linked with memory improvement, protection against heart disease and even cancer. Black rice is a fantastic source of Iron and also vitamin E.

    KIDNEY BEANS

    177g of kidney beans will provide you with the following of your daily requirements; 57% folate, 45% fibre, 42% copper (great for the immune system), 38% manganese (good for bone production & skin integrity), 34% phosphorous (another one for bones but also digestion), 30% protein, 23% B1, 21% iron.The kidney bean is a good source of cholesterol-lowering fibre, along with many other beans. When beans are combined with whole grain rice, the kidney beans provide virtually fat-free high quality protein. Kidney beans can also increase your energy by replenishing iron stores. (SOURCE)

    BLACK BEANS

    172g of black beans count for the following daily recommended intake; 64% folate (skin, liver, eyes, hair), 59% fibre, 40% copper, 38% manganese, 35% vitamin B1, 34% phosphorous, 30% protein, 30% magnesium, 20% iron. (source)

    Ingredients.

    1 garlic clove, finely chopped

    1 onion, finely chopped

    1 carrot, finely chopped

    1 celery stick, finely chopped

    1 carton cooked black beans, drained (230g drained weight)

    1 carton cooked kidney beans, drained (230g drained weight)

    1 chicken stock cube (swap with veg stock if you’re vegetarian/vegan, or omit entirely)

    Zest of ½ lemon grated finely

    2 tbsp balsamic vinegar

    Method.

    1. Get a big pan of boiling water on the go and begin to cook your black rice (the rice should take 30 minutes to cook). Add the stock cube to the water along with the rice.
    2. In a large saucepan, fry together over a medium-low heat the carrot, celery, and onion for 15 minutes or until soft. Take off the heat and keep to one side.
    3. Once the rice is cooked, drain and add to the saucepan with your softened vegetables, add in all the beans and the lemon zest and put back on the heat for 5 minutes mixing well.
    4. Stir in the balsamic vinegar and serve.

  • RECIPE: Tuna Gruyère Tomatoes

    Tuna Gruyère Tomatoes

    Serves 2 | Prep 5 mins |  Cook 20 mins

    A simple but triumphant mid-week meal. Tuna, melted Gruyère and rosemary fuse together cased in beef tomatoes for a light, tasty dish. The red onion in the filling also gives you a nice crunchy texture against the tuna, cheese, and supple tomato.

    Serving Suggestion:

    If you take my serving suggestion of having black rice with carrots, green beans, and red cabbage alongside- you are about to chow down on some serious anti-oxidant action. A tablespoon of black rice has more antioxidants in it than that of blueberries. Carrots rich in Vitamin A is great for our skin and helping the liver flush out toxins.

    CARROTS

    also have studies showing reduced risk in lung, breast, and colon cancer when consumed regularly. We will also get antioxidants from green beans, rich in vitamin C, and beta-carotene, and the antioxidant mineral, manganese. 150g of cooked red cabbage will give you 79% vitamin K & 68% vitamin C of your daily requirements.

    TOMATOES

    Tomatoes are full of beta carotenes which is really beneficial to our skin.

    Tomatoes contain high vitamin C, and also vitamins A & K. They are helpful when needing to boost your immune system and also have anti-cancer properties. They also have a good supply of copper (good for immune system), and potassium (protects heart, blood pressure, and brain).

    RED ONION

    Any dark fruit or vegetable is going to be anti-oxidant rich, but with the red onion, it also contains a bioflavanoid called Quercetin. Quercetin has been found to contain anti : fungal / bacterial / inflammatory, and cancer fighting properties. One study suggests that half an onion a day could reduce the risk of stomach cancer by 50%. (SOURCE: http://www.healwithfood.org/health-benefits/eating-red-onions.php)

    Ingredients.

    4 Beef tomatoes, tops removed and insides scooped out and discarded

    1 Tin tuna in spring water

    1 red onion, finely chopped

    1 large sprig rosemary, finely chopped

    60g Gruyère, grated

    20g light mayo

    Pinch of pepper

    Method.

    Heat your grill to a medium heat

    1. Combine all the ingredients (except the tomatoes), in a bowl and mix well.

    1.  Stuff the de-seeded tomatoes with even amounts of filling.

    2.  Wrap each tomato loosely in an individual piece of foil. You want the top to still be exposed for when you put it under the grill.

  • RECIPE | Italian Chestnut Soup

    Serves 2 (as a main meal, or 4 as a starter) | Prep 5 mins | Cook 25 mins

    Wean yourself into accepting that Christmas is coming and get into the winter warming mood with this hunky hearty, earthy soup. Based on a traditional peasant meal from Italy but “jujd” up with some classic Christmas flavour; chestnuts, sage and rosemary.

     

    For those carnivores out there refusing to eat a meal without meat, you could add some chopped smoked bacon at the same time as the shallots. You can make this a day in advance up to point 6 in the recipe, and then re-heat and continue as required

     

    CHICKPEAS – 165g of chickpeas will provide you with the following of your recommended daily intake; 84% manganese (bone production, collagen & skin integrity, blood sugar control and protection against free radical damage), 70% folate (protection from heart disease, can reduce depression, and helps maintain brain function), 64% copper (essential for immune system), 49% fibre ( fantastic digestive support in this dish), 39% phosphorous, and 22% zinc. (SOURCE: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=58 )

     

    CHESTNUTS – These relatively low in calorie nuts have an unusual nutritional content. 100g of chestnuts will provide 72% of your vitamin C DRI. Like chickpeas, they are also rich in folates (15% DRI per 100g). Also a great source of potassium, which helps counteract sodium and lowers blood pressure / heart rate. 100G will also give you 100% vitamin B1 (thiamine) DRI, which maintains muscle tone in the digestive tract and aids secretion of hydrochloric acid, a process essential for complete digestion of food particles. (SOURCE: http://www.nutrition-and-you.com/chestnuts.html )

    Ingredient.

    1 ½ cans chickpeas (I use one full can and one of the half cans you can get), drained

    200g cooked chestnuts

    100ml white wine

    4 sage leaves

    3 tbsp extra virgin olive oil

    2 shallots, finely sliced

    2 garlic cloves, smashed

    1-2 rosemary sprig (dependant on how much you like rosemary!)

    Parmesan / Pecorino Romano cheese- a good, heavy grating of

     

    Method.

    1. Heat the oil in a deep sauce-pan, and over a medium to low heat let the smashed garlic, whole rosemary sprig and sage leaves sizzle slightly in the pan for a few minutes.
    2. Add the shallots and continue to cook for another few minutes until translucent.
    3. Add the wine and let it bubble out for a minute.
    4. Add the chickpeas and top the pan up with hot water so the chickpeas are just about covered.
    5. Bring to the boil and then transfer half of the soup into a blender, food processor, or use a hand blender in a jug. Blitz until smooth and return to the pan.
    6. Mix together to combine and now add your chestnuts. Keep the heat simmering the soup for the next 10-15 minutes.
    7. Remove rosemary sprig. Grate in your parmesan or pecorino romano cheese. You’ll want quite a bit but reserve some for sprinkling on top once in bowls. Serve.

     

  • RECIPE | Vegetarian Polski Pate

    Makes 6-8 slices

    Vegetarian / Starter

    Traditionally, the courgette is the vegetable of choice used to make this pate / vegetable loaf in Poland. I like having a wedge of this cold with something pickled alongside it, like little cornichons.

    COURGETTES – A helpful source of vitamin C. The dietary fibre in courgettes can also help lower our cholesterol levels. The same fibre matched with the courgette’s water content will also make you feel full. The fibres and anti-oxidants help destroy carcinogens and their toxins from settling in the colon. Courgette’s are also great for our skin; hydration, anti-ageing, collagen formation, and puffy eyes.

    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.

    Ingredients.

    400g courgette, grated

    200g baby mushrooms, finely chopped

    250g breadcrumbs (I used a gluten free bread and blitzed)

    200g grated mature cheddar

    1 onion, finely chopped

    3 eggs, divided into yolks & whites

    2 fat cloves garlic

    15g fresh parsley

    1 tsp dried marjoram

    Method.

    Preheat your oven to 180c / 160c (fan) / Gas Mark 4

     

    1. In a large saucepan cook your mushrooms in a tiny glug of oil until they have browned, and set aside.
    2. In a large mixing bowl combine; courgette, cheese, breadcrumbs, onion, garlic, fresh parsley, marjoram, 3 egg yolks, cooked mushrooms and a good serving of freshly cracked black pepper. Mix with a wooden spoon thoroughly.
    3. With the 3 egg whites, begin to beat and continue until stiff.
    4. Incorporate the egg whites gradually, delicately into the courgette mix.
    5. Line a greased loaf tin with baking paper.
    6. Transfer the courgette mix carefully by the spoonful into the prepared loaf tin, smoothing over the top of the mix once completely transferred.
    7. Bake in the oven for 1 hour 20 minutes.
    8. Remove and set aside to cool. Use the baking paper edges to carefully lift the loaf out of its tin. I love this from the fridge kinda cold!

     

     

  • RECIPE | Lemon And Garlic Roasted Halloumi

    Serves 2 | Prep 5 mins | Cook 30 mins

    The flavours of this summon fond memories of visiting family in Cyprus when I was younger. The marriage of flavours is perfection. Sweet, salty, lemony, garlicky, and herby. For my palette it ticks every box for a simple starter. This could easily become a main by having quinoa or couscous along side it. As a starter, just a plain green salad with cucumber slices, and spring onion goes perfectly. You could even add some pistachios to the salad for extra texture.

    HALLOUMI- A reduced fat or lighter halloumi will provide you with more protein within the cheese. Around 30g of the cheese provides you with 20% of your recommended intake of calcium. Usually made from goat’s or sheep’s milk, all milk contains tryptophans. Tryptophan is an essential amino acid that cannot be manufactured within our body. Tryptophan is what we are able to produce serotonin out of, which encourages positive mood and better sleep.

    Ingredients.

    2 tsp herbes de Provence

    2 tbsp olive oil

    1 block light Halloumi, Sliced into 4

    1 tbsp honey

    1 garlic clove, finely chopped

    1 lemon

    Method.

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

     

    1. Use a quarter of the lemon to slice into 4 rounds that will sit on top of the halloumi pieces.
    2. Squeeze the remainder of the lemon into a bowl and mix with the garlic, honey, olive oil and herbs.
    3. Sit the halloumi pieces in the bowl and toss gently in the marinade.
    4. Place the halloumi pieces in a baking dish, top with a lemon round each and drizzle over any marinade from the bowl.
    5. Roast in the oven for 15 minutes and turn each halloumi piece over.
    6. Roast for a further 10-15 minutes until the edges of the cheese start to turn golden.
    7. Remove from the oven and using a spatula to remove the halloumi, flip over onto plates so they are served lemon side up.