Energy recipes

January 6th, 2016

Dips

Spicy bean dip

Ingredients
1tsp olive oil
1cm root ginger, grated
1 clove of garlic, finely chopped
1tsp ground cumin
1tsp ground coriander
A pinch of cayenne pepper
1 tin of kidney beans, drained and rinsed
1tbsp tamari

Saute the ginger and garlic in the oil until soft. Add the cumin, coriander and cayenne pepper and cook for a couple more minutes.
Put the kidney beans and cooked spices into a food processor with the tamari and process until smooth adding water if necessary.

Tamari – ginger gravy

Ingredients
½ pint of vegetable stock
Tamari
1-2tsp Grated ginger
1 tbsp arrowroot or kudzu

Put the stock into a pot and heat gently. Add tamari and ginger (taste to check for quantities).
Dissolve the arrowroot in 1tbsp of cold water and add to the stock.
Continue cooking until the mixture thickens and becomes clear.

Cannellini bean dip

Ingredients
1 can of cannelloni beans, drained and rinsed
1 garlic clove, crushed
Juice of half a lemon
1tbsp tamari
A bunch of basil leaves or basil in oil condiment

Place the beans, garlic, lemon and tamari in a blender and blend until you have a rough pate.
Add the basil leaves or basil condiment and blend briefly.

Hummous

1 tin chickpeas
juice of 1 lemon
2 cloves garlic
2 dsp tahini
2 dsp tamari soy sauce
fresh chopped herbs e.g.: coriander, parsley, basil

Blend all ingredients until smooth. Can be refrigerated or frozen until needed. Serve with baked potatoes, vegetable crudités, pitta bread, in rolls with grated carrot or alfalfa sprouts, salads.

Tahini sauce

Mix 2 tbsp of tahini with lemon juice, a dash or tamari, some grated ginger or crushed garlic and extra water until you have a smooth paste. Add chopped coriander or parsley if desired.

Red cabbage and celery salad

Ingredients
¼ red cabbage, finely shredded
3 stalks of celery, finely sliced
Freshly chopped parsley
2 tbsp of egg free mayonnaise

Combine all the ingredients and serve!

Salads

Celeriac and carrot salad

Ingredients
½ a celeriac
2 carrots
2 tbsp sunflower seeds
2 tbsp parsley, chopped
1 tbsp Olive oil
1 tbsp Apple cider vinegar
2 tsp Tamari

Grate the carrots and celeriac and combine with the sunflower seeds and parsley in a bowl.
Mix the olive oil, vinegar and tamari together in a jar and shake or stir. Pour onto the salad and mix.

Grated vegetable salad

To make the salad grate some beetroots, carrots and celeriac or anything else you fancy. Stir in pumpkin seeds, chopped herbs and a salad dressing

Sardine salad

Combine 1 tin of sardines with lettuce, cherry tomatoes, cucumber and fresh herbs with a dressing of olive oil and lemon juice.

Grated beet and sesame salad

To make the salad grate some beetroots and gently toast some sesame seeds. Mix the 2 together with some freshly chopped parsley. Stir in a dressing of olive oil, lemon juice and a dash of toasted sesame oil.

Carrot slaw

Ingredients
¼ of a white cabbage, finely shredded
2-3 carrots, grated
Sunflower seeds
1 tbsp lemon juice
2 tbsp olive oil
1tbsp tamari
Freshly chopped parsley or coriander

Combine the cabbage, carrots, parsley or coriander and sunflower seeds in a bowl.
Mix up the dressing ingredients in a jar and shake well.
Pour on the dressing and mix well.

Soups

Chickpea and coriander soup

Ingredients
11/2 cups of dry chickpeas (or 2 tins of unsalted chickpeas) – soaked
2 medium onions, finely chopped
3 cloves of garlic, finely chopped
2 bay leaves
1 tsp black mustard seeds
1tsp cumin seeds
1tbsp of olive oil
1 tsp miso paste
2tbsp fresh coriander, chopped

Cook the chickpeas until soft (not necessary if using tinned).
Dry fry the mustard seeds and cumin seeds until they start to pop. Grind them with a pestle and mortar.
Saute the onions with the bay leaves until soft. Once nearly cooked add the chopped garlic and ground mustard seeds and cumin seeds and cook for a few more minutes.
Drain the chickpeas and blend with the onion and spice mixture after removing the bay leaves and miso paste adding enough water to create the desired consistency.
Add some fresh chopped coriander and serve.

Haricot and mushroom soup

125g/2 cups of wild mushrooms
1.5 cups of cooked or tinned haricot beans
2 tsp olive oil
2 onions, finely sliced
1 bay leaf
2 tspmiso paste

Saute the onions in the oil until tender. Add the mushrooms and cook these for 5 minutes; add a bit of water or tamari if necessary.
Add the cooked beans with 1 litre of stock or water and the bay leaf.
Simmer for 15 minutes. Remove from the heat, stir in the miso paste and remove the bay leaf. Blend with a hand blender

Butterbean soup

Ingredients
200g butter beans, soaked overnight in water (or use tinned)
1tbsp olive oil
1 piece of kombu
1 medium onion, finely diced
1tsp black mustard seeds
2 sticks of celery, finely sliced
1tsp vegetable bouillon powder
Tamari to taste
Fresh parsley to sprinkle on top

Drain and rinse the butter beans and put in a pan with plenty of water. Bring to the boil and boil rapidly for 5-10 minutes skimming off any scum that appears.
Turn down the heat, add the kombu, cover and simmer until the beans are soft (can be 1-2 hours depending on how old they are).
Heat the oil in a pan and add the onion and celery. Cook until the onion is almost translucent. Add the black mustard seeds and cook until they start to pop.
Add the cooked beans and kombu with the bouillon and water to cover. Simmer until everything is well cooked.
Blend the soup with a hand held blender or in a liquidiser. Add tamari to taste.
Sprinkle with freshly chopped parsley once served.

Main Meals

Vegetable stir fry with tempeh

Serves 2
2 carrots
2 courgettes
½ a red cabbage
2 cups of broccoli
200g tempeh
2 tsp olive oil
2 tsp tamari
1 tsp grated root ginger

Chop the carrots and courgettes into batons. Finely shred the red cabbage and cut the broccoli into small florets.
Heat the oil in a pan or wok and cook the ginger for a minute or two. Add the chopped tempeh and vegetables and cook for a few minutes. This goes well with brown rice.

Red dragon pie with green salad

Ingredients
1.5 cups of dry aduki beans, soaked for 12 hours or overnight.
400g of sweet potatoes
2 medium onions, finely chopped
2tsp finely chopped root ginger
1tbsp olive oil
½ swede, chopped
3 carrots, sliced
3 sticks of celery, finely sliced
1 cup of passata
½ cup of soya milk
1 tsp turmeric
1tbsp tamari
Freshly ground black pepper
2tsp paprika

Drain, rinse and cook the aduki beans until soft.
Scrub and boil the potatoes until soft.
Saute the onions with the ginger until the onions are translucent.
Add the chopped carrots, swede, celery and cook for 10 minutes.
Add the vegetables to the cooked aduki beans with the passata and tamari and simmer gently until the vegetables are cooked.
Mash the potatoes with the soya milk and some olive oil and turmeric. Add freshly ground black pepper if desired.
Transfer the aduki bean mix to a pie dish and cover with mashed potato. Sprinkle with paprika and bake at 180C or gas 5 until golden brown (about 30 minutes).

Millet Bake

Ingredients
Serves 3-4

1 tbsp olive oil
1 onion
1 cup of millet
Pinch of salt
3 cups of water
1 egg or 1 tbsp tahini
Tamari (optional)
Some chopped chives if desired

Chop onion and sauté in the oil until well done.
Add the millet and cook for a minute or two.
Add the water and salt. Bring to the boil then turn down the heat.
Cook with the lid on until all the water has been absorbed.
Beat the egg or mix the tahini with some water and tamari.
Mix the millet with the egg or tahini. Place in shallow oven proof dish and bake at gas mark 5 for about 30-40 mins or until set.

Lentil dahl with vegetables and brown rice

Ingredients
Serves 4

200g red split lentils
1 tbsp olive oil
1 tsp garam masala
1 tsp grated root ginger
1 tsp Coriander
1 tsp Turmeric
A pinch of cayenne pepper
A head of broccoli
2-3 Carrots
2 Courgettes
200g short grain brown rice – make extra for breakfast
Salt to taste

Make enough for lunch tomorrow

Put the brown rice on to cook in twice the amount of water. Cook until water is completely absorbed (about 40 minutes) and leave to sit with lid on for a few minutes.
Put the lentils in a pan and cover well with water. Bring to the boil and boil rapidly for a few minutes scooping off any scum that arises.
Turn the heat down and simmer until the lentils are soft and broken down.
Meanwhile sauté the ginger, turmeric, garam masala, cayenne pepper and coriander in the olive oil for a couple of minutes.
Once the lentils are nearly cooked add the chopped vegetables.
A few minutes before the end of cooking add the cooked spices
Serve the dahl on top of the brown rice.

Buckwheat and lentil bake

Ingredients
4oz/125g buckwheat groats
1 onion, chopped
1 carrot, chopped
1tbsp of olive oil
6oz/190g red split lentils, soaked 1.5 pints of water
1tbsp tamari soy sauce
2tbsp chopped parsley and thyme
A selection of green vegetables

Heat the oil in a saucepan and sauté the onion until soft. Add the carrot and continue to cook for a few minutes.
Add the red split lentils and water to cover. Bring to the boil, then turn down the heat and simmer until the lentils are fairly soft.
Add the buckwheat and tamari and extra water if needed. Simmer with the lid on until the water is more or less absorbed.
Stir in the herbs and pack the mix into a flan tin and bake at 200C/Gas 6 for ½ and hour
Serve hot or cold with steamed steamed or salad.

Courgette Tortilla

Serves 1
1 onion, finely choppped
2 tsp olive oil
1 courgette, sliced
2 eggs, beaten
A pinch of salt and pepper
Freshly chopped chives or parsley

Saute the onion in the olive oil until soft
Add the courgette and cook until soft
Mix the salt, pepper and herbs in with the beaten eggs and add to the pan
Cook until the egg is nearly cooked through. Finish the cooking by placing the pan under a medium grill.

Carrot and almond loaf

Ingredients
6-8 carrots
3 sticks of celery
½ cup of almonds
2tbsp of tahini
Juice of ½ a lemon
Tamari to taste
Fresh parsley, finely chopped

Roughly chop the carrots and celery and place in the food processor using the S blade. Whizz them up with the lemon juice and tamari until they are well homogenized. Put them in a bowl.
Then whizz up the almonds in the food processor until they are well ground down.
Combine the ground almonds with the carrot and celery mixture and add the chopped parsley and tahini.
Pack this into a loaf tin and cut into slices to serve.

Cauliflower and chickpea curry with brown rice

Ingredients
2 x 75g of brown rice per person (to make enough for breakfast tomorrow)
225g/11/2 cups of cooked chickpeas (you can use sprouted chickpeas if desired)
1 tbsp olive oil
1 medium onion, finely diced
1 tsp ginger, finely chopped
2 tsp curry powder (wheat free)
1 small cauliflower, in florets
2 carrots, chopped
2 sticks of celery, chopped
100g/1/2 cup of creamed coconut
1 tbsp tomato puree

Rinse the brown rice and cook it in twice the amount of water with the lid on until all the water is absorbed (about 40 minutes). Once cooked turn the heat off and let it sit for 5 minutes with the lid on.
Saute the onion and ginger in the oil until the onion is translucent.
Add the curry powder and cook for a few minutes.
Add the cauliflower, carrots and celery and cook for a few more minutes.
Add the chickpeas with 2 cups of water. Simmer for 15 minutes.
Add the creamed coconut and tomato puree and cook until the coconut has melted.
Serve the curry on top of the brown rice.

Quinoa with roasted vegetables and sprouted chickpeas

Ingredients per person
150g Quinoa – this will make enough for dinner and breakfast tomorrow
1 cup of sprouted chickpeas
A selection of vegetables such as beetroot, carrots, swede, sweet potato, garlic, courgettes, onions all chopped into chunks
Olive oil
Thyme and rosemary

Put the chopped vegetables onto a baking tray and sprinkle with olive oil, thyme and rosemary.
Bake in a hot oven for 40 minutes (or longer in a cooler oven).
Cook the quinoa in 2-3 times the amount of water with the lid on until all the liquid is absorbed.
Add the sprouted chickpeas towards the end of cooking.
Serve the vegetables on top of the quinoa.

Quinoa and nut roast

1 tbsp olive oil
2 sticks of celery, finely sliced
1 cup of quinoa, rinsed.
1 heaped tsp vegetable bouillon powder
1 cup carrots, grated
125g/1 cup of ground almonds
50g/1/2 cup of whole almonds, chopped
50g/1/2 cup of sunflower seeds
2 tbsp brown rice flour or oat flakes

Heat the oil in a pan and add the sliced celery. Saute for 5 minutes.
Add the quinoa and 21/2 cups of water with the bouillon. Simmer until most of the water has been absorbed.
Add the rest of the ingredients and cook until you have a thick mixture. You may need to add extra water if it seems too thick
Place in a lined 2lb loaf tin and bake for 40 minutes at 180C/gas mark 4.

Lemon sole with pea puree and steamed vegetables

Ingredients
1 lemon sole per person
Juice of 1 lemon
Thyme sprigs
1 onion, finely chopped
2tsps olive oil
300g of frozen peas
Mint leaves, finely chopped
Vegetables for steaming (try spinach, fennel and carrots)

Heat the oil and sauté the onion until well cooked.
Put the lemon sole fillets on baking parchment, sprinkle with lemon juice and sprigs of thyme and wrap the parchment round them holding in place with a metal paperclip.
Place on a baking tray and bake on gas mark 7/220C for 10 minutes or until cooked through.
Add the peas to the cooked onions with some boiled water and heat until the peas are cooked (just a few minutes). Add the mint and puree with a hand blender or in a liquidiser.
Steam some chopped vegetables.
Place the pea puree on plates and put the lemon sole fillet on top with the vegetables on the side.

Baked Spinach Frittata

2 tsp olive oil
1 small onion, finely chopped
A good bunch of spinach, chopped
2 eggs, beaten
Salt and pepper

Saute the onion in olive oil until soft
Steam the spinach for a few minutes until just softened
Pour the eggs, salt and pepper into a small greased oven proof baking dish.
Mix in the sautéed onions and cooked spinach.
Bake in the oven for about 35-40 minutes at gas mark 4/180C until the eggs are just cooked.

Quinoa with sprouted mung beans and roasted vegetables

Ingredients
2/3 cup of quinoa per person – this should make enough for breakfast tomorrow as well
Lots of vegetables (aubergines, fennel, carrots, courgettes) chopped
2tbsp olive oil
1tbsp tamari
2tsp thyme
1tsp miso paste
1 cup of sprouted mung beans per person
Tahini sauce (optional)

Mix your chopped vegetables with some olive oil and tamari. Place on a roasting tin and sprinkle with fresh thyme. Roast in the oven for 40 minutes, gas mark 7 or 220C.
Meanwhile, cook the quinoa in 3 times the amount of water. Remove half the quinoa for tomorrow’s breakfast.
Once all the water has been absorbed stir in a tsp of miso paste that has been mixed with a bit of water. Stir in the sprouted mung beans.
Turn off the heat, cover and let sit for 10 minutes.
Serve the vegetables on the quinoa and spoon on tahini sauce if desired.

Rice and beans

Ingredients (for 2 servings)
2 tsp coconut oil
1 medium red onion, finely chopped
1 tsp root ginger, finely chopped
1 cup of brown basmati rice
3 tbsp of coconut milk
1 tin of borlotti beans, drained and rinsed (or cook your own from dry beans after soaking).
1 tbsp freshly chopped coriander

Heat the oil in a large saucepan with a lid. Saute the onion with the ginger until soft.
Add the rice and coat it in oil before adding 2 cups of water. Bring to the boil then simmer with the lid on until all the water has been absorbed (about 30 minutes).
Stir in the coconut milk and beans and warm through.
Sprinkle on the coriander when served.

Pot lemon chicken with vegetables

Ingredients (to serve 2)
2 chicken breasts cut into pieces
1 organic, unwaxed lemon
1 onion, finely chopped
2 carrots, chopped
½ a celeriac, chopped
1 broccoli stalk, cut into florets
1 tbsp olive oil
1 tbsp tamari
Dried rosemary and thyme
¼ pint of vegetable stock

Heat the oil in a large pan with a tight fitting lid. Saute the onions until soft.
Using a potato peeler or paring knife slice off the lemon rind into thin strips. Squeeze the lemons and add the rind and juice to the stock.
Add the carrots, broccoli, celeriac and chicken pieces to the pan and cook for a few minutes.
Add the stock, tamari and herbs bring to a simmer, turn down the heat, cover with a lid and simmer for 20 minutes until the chicken is cooked through (this will depend on the size of the chicken pieces).

Roasted Tempeh with vegetables

100g tempeh per person, chopped into cubes
Juice of 1 lemon
2 tsp olive oil
2 tsp tamari
Vegetables for roasting eg: courgettes, peppers, tomatoes, fennel, aubergines all chopped into chunks
Rosemary and thyme, chopped

Marinate the tempeh in the lemon juice, olive oil and tamari for 30 minutes.
Meanwhile put the chopped vegetables in an oven proof dish with the tempeh and mix in to the marinade. Add a drop more oil if necessary. Sprinkle with chopped rosemary and thyme.
Bake in the oven on gas mark 7 for 40 minutes.

Salmon with stir fried vegetables

Ingredients (for 2 people)
2 salmon fillets
1 tbsp tamari
Grated zest and juice of 1 lemon
1 clove of garlic, finely chopped
1cm of root ginger, grated
1 tsp sesame oil
100g broccoli, cut into small florets
2 carrots, cut into matchsticks
1 tin of water chestnuts
¼ savoy cabbage, finely shredded

Mix together the tamari, lemon juice and zest, ginger and garlic. Put the salmon in a shallow dish and pour over the mixture. Leave to marinate in the fridge for 30-60 minutes.
Heat the grill or a griddle pan. Remove the salmon from the dish, reserving the marinade. Grill or griddle the salmon for 3-4 minutes on each side until just cooked through.
While it is cooking heat a wok or frying pan and add the sesame oil. Add the vegetables and cook for a couple of minutes, stirring constantly.
Pour in the remaining marinade from the salmon and cook for a couple more minutes.
Put the vegetables on a plate and place the salmon on top.

Baked trout with almonds and roasted fennel

Ingredients
trout fillets (1 per person)
1-2tbsp of almonds per person
½ a fennel bulb per person
Olive oil
Lemon juice

Slice the fennel bulb, removing the fronds. Place in an oven proof dish and sprinkle on olive oil. Roast in the oven for 20-30 minutes at gas mark 6/200C
Place each trout fillet on a piece of foil or baking parchment. Brush with olive oil and sprinkle on lemon juice and flaked almonds. Tuck the fronds from the fennel bulb into the fish. Wrap the foil or parchment into parcels (parchment can be secured with metal paperclips).
Bake for 10-15 minutes until the fish is cooked through.
Steam some green vegetables and arrange some watercress and rocket leaves on plates.
Serve the fish and fennel on top of the leaves and the vegetables on the side

Grilled halibut with stir fried green vegetables

Ingredients
1 halibut fillet per person
Lemon, sliced
Fresh parsley
Coconut oil
Tamari
2 Garlic cloves, finely chopped
1 bunch of spinach
Bunch of kale, stems removed and coarsely chopped
1 broccoli stalk

Preheat the grill. Slash the halibut and tuck in the lemon slices and parsley. Grill for 5 minutes on each side until cooked.
Heat the coconut oil in a pan or wok. Add the garlic and stir fry for a few minutes. Add the kale and broccoli and tamari and cover with a lid and steam for a few minutes then add the chopped spinach. Serve with the grilled halibut.

Grilled trout with stir fried vegetables

Ingredients
1 trout fillet per person
Lemon, sliced
Fresh parsley
1 tsp of finely chopped root ginger
Coconut oil
Tamari
2 Garlic cloves, finely chopped
1 bunch of spinach, chopped
2 carrots cut into batons
½ a small red cabbage, shredded
1 broccoli stalk, cut into florets

Preheat the grill. Slash the trout and tuck in the lemon slices and parsley. Grill for 5 minutes on each side until cooked.
Heat the coconut oil in a pan or wok. Add the garlic and ginger and stir fry for a few minutes. Add the cabbage, carrots and broccoli and tamari and cover with a lid and steam for a few minutes then add the chopped spinach. Serve with the grilled trout.

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