Spicy Potato Wedges
Easy Cheesy Muffins
Mia's Mock Tuna Salad
Quick Pizza
Bean Burgers
Veggie Bangers
Hummus
Bagel Pizza
Mega
Breakfast
Muesli
Garlic Mushrooms
Aloo Sag
Please note: younger children should be supervised by adults especially
when blending or frying.
You might never want oven chips again...
Serves 4.
4 large potatoes
2 tbsp oil
1 tbsp fine breadcrumbs
Pinch of cayenne pepper
Pinch of cumin
1/2 tsp paprika
1/2 tsp pepper
1/2 tsp dried thyme
1. Heat oven to 220C / 425F / gas mark 7.
2. Wash potatoes and carefully slice them into wedges.
3. Place the oil into a small container and toss the potatoes in it.
4. Mix breadcrumbs, spices and herbs together and sprinkle onto the potatoes.
5. Toss the potatoes around again to ensure an even spicy coating.
6. Place potatoes on an oven tray and bake for 25 to 30 minutes.
This recipe is clearly ripe for experimentation. The spice
mix can be played with until it meets your personal preferences.
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Makes 6 muffins.
Just 30 minutes preparation and cooking time.
300g self raising flour
2 tsp medium curry powder
100ml olive oil
200g cherry tomatoes, finely chopped
100g mature cheddar cheese, finely grated
250ml full fat milk or soya milk
2 medium eggs, lightly beaten
1. Heat oven to Gas 5 / 190C / 375F.
2. Sieve the flour and curry powder into a large bowl. Add the remaining ingredients and stir.
3. Lightly grease the muffin tins with oil and divide the mixtures into each hole. Bake for 20-25 minutes until the muffins are set.
4. Leave to cool in the tins for 5 minutes then remove and place on a cooling rack.
Try serving spread with cream cheese.
These muffins are also delicious when made with feta cheese and sun-dried
tomatoes.
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The ingredients might not look like they could possibly create a mock tuna salad but this works really well! And there’s about enough for 4 if used as side salads.
1 tin of chick peas
3 tbsps mayonnaise
1 tsp sweet relish
1 tsp brown spicy mustard
1 apple chopped into small chunks
1. Mash the chick peas with a fork or potato masher until they resemble the texture of canned tuna. Add all the other ingredients and mix together thoroughly! That’s it!
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Quick Pizza
Serves 4
1lb / 450g self-raising white flour
1 level tsp / 5ml salt
4oz / 125g vegetable margarine or butter
½ pint / 300ml milk
salt and pepper
olive oil
3 x 14oz / 400g cans of chopped tomatoes
Toppings of your choice
1. Stir the flour and salt into a bowl, then rub in the margarine
or butter until the mixture looks like fine breadcrumbs. Add the
milk and mix to a soft dough.
2. Turn out onto a lightly floured surface and knead until
smooth. Roll out the dough to the size and shape of your choice and
place on a baking
sheet(s).
3. Spread with the tomatoes and add the topping(s) of your choice.
Season with salt and pepper and drizzle over a little olive oil.
Leave in a warm
place for 20-30 minutes or until puffy around the edges.
4. Bake in the
oven at 220°C/425F/Gas Mark 7 for 20-30 minutes
(depending on size) or until golden brown and bubbling.
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Bean Burgers
Serves 4
2oz/50g cooked mixed beans (dried or tinned)
1 small onion, finely chopped
1 carrot, finely grated
1tsp Vecon vegetable extract
1tsp dried mixed herbs
1oz/25g wholemeal breadcrumbs
1.
Mix all ingredients in a food processor or blender until almost smooth.
2.
Shape into 4 thick burgers and chill well.
3.
Brush with oil and grill or barbecue for about 15 minutes, turning
once or twice.
4.
Serve in sesame baps with relish, salad and huge chunky fries!
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Veggie Bangers
Makes
6
2oz/50g vegetable margarine or butter
8oz/225g onions, skinned and finely chopped
8oz/225g leeks, trimmed, washed and finely sliced
1 level tsp/5ml dried sage
4oz/125g fresh breadcrumbs
4oz/125g medium oatmeal
4oz/125g ground mixed nuts
1 free-range egg, beaten
salt and pepper
vegetable oil for cooking
1. Heat the margarine or butter in a frying pan, add
the onions and leeks, and cook over a low heat until softened. Add
all the remaining ingredients, except the oil, and mix thoroughly.
Leave until cool.
2. Shape the mixture into 6 large fat sausages.
3. Heat a little oil in
a frying pan, add the sausages and cook until browned on all sides.
Alternatively, place on a baking sheet and brush
lightly with oil. Bake in the oven at 200°C/400F/Gas Mark 6 for
about 25 minutes or until brown. Serve hot.
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For a cheaper and much more satisfying version than is found in most shops!
You’ll need –
1 tin chick peas
2 cloves garlic
1 tbsp lemon juice
1 tbsp tahini
2tbs olive oil
tin opener
sieve or colander
mixer or blender
wooden spoon
small mixing bowl
garlic crusher or sharp knife
tablespoon
1. Open and drain the tin of chick peas. Rinse with water and leave to drip!
2. Remove hard end and skin of garlic before crushing it.
3. Add all ingredients to the mixing bowl and carefully whizz-up with mixer or blender.
4. Create the perfect texture by adding small amounts of extra oil or lemon juice.
5. Add anyhting else you fancy! Some people like a dash of dried cumin or fresh coriander, others prefer to dress their hummus with paprika.
6. Serve with whatever you want! I’m currently in favour of pittas and olives.
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You’ll need –
4 plain bagels
150g cheese
200g chopped tomatoes (tinned)
1tbs tomato puree
50g sweetcorn (frozen or tinned)
1 small onion
A smidgeon of margarine for greasing the baking trays
2 lightly greased baking trays
wooden spoon
bread knife
small mixing bowl
cheese grater
oven
1. Preheat the oven to 200°C/400F/Gas Mark 6 and lightly grease the baking trays.
2. Carefully slice the bagels in half and place on the trays.
3. Whilst warming the bagels for just 2 minutes in the oven, grate the cheese and chop the onion.
4. Mix the chopped tomatoes, tomato puree, sweetcorn and onion together in a bowl.
5. Carefully spoon this tomato sauce mixture onto the halved bagels and add grated cheese.
6. Return the bagels to the oven until the cheese melts. Enjoy.
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If you like your breakfasts to be big then just try this. The Mega Breakfast is versatile and filling. It can be adapted to suit veggies or vegans and just about the best way to start a lazy Sunday morning. It takes about 30 minutes to prepare and cook. If you can remember to marinate the tofu overnight it is even nicer.
Fried potatoes with onion and herbs
Smoked tofu rashers
Vegan scrambled ‘eggs’ or free–range eggs
Grilled tomatoes
Mushrooms
Baked beans
1. Finely chop one large potato and one medium onion. In a large non–stick
frying pan gently fry the potato for five minutes, then add the onions
and herbs. Continue to fry gently for another five minutes.
2. Thinly slice one block of smoked tofu and place in a shallow dish.
Liberally sprinkle
with tamari sauce (tamari is a type of soy sauce) and leave to marinate
for at least one hour, ideally overnight if you can remember!
3. Fry gently in a little oil for four minutes on either side.
To make the scrambled ‘eggs’
1 packet of regular firm tofu, drained and
mashed or 2 free–range
Eggs, beaten
1/2 a red pepper, finely chopped
4 mushrooms, diced
A good pinch of turmeric powder
Tamari sauce
A little pepper
1. Gently fry the vegetables until soft, add all
of the remaining ingredients and continue to cook for five minutes.
Serve your rashers, scrambled tofu/eggs and fried potato with mushrooms,
grilled tomatoes and baked beans and you'll be ready to take
on the world (or go back to bed to sleep it off!)
Good source of calcium, protein and vitamin C
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Muesli
1. Chop up ready to eat apricots, dates, sultanas, Brazil nuts, dried banana,
rolled oats and bran.
2. Store in an airtight container.
3. Serve with cold milk or soya milk. If you soak a portion in milk overnight
it
is delicious.
Good source of iron, protein and vitamin A
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If you are looking for a starter, this is simple to prepare, cheap
and delicious.
1. Slice and fry two or even three types of mushrooms in a little
oil with two cloves of crushed garlic. Perfect with triangles of toast.
Good source of riboflavin
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Aloo Sag
2 large potatoes
Large pinch of tumeric, cumin seeds, paprika, cayenne powder
1 onion
2 cloves of garlic
Large bag of washed spinach
1.
Par boil two large potatoes.
2. Remove from the water and allow to cool.
3. When the potato is cool enough to handle cut into 1cm cubes.
4. In a large non–stick frying pan gently fry the turmeric,
cumin seeds, paprika and cayenne powder for two minutes. Then add
one chopped onion and two crushed cloves of garlic and the potato.
Fry for 10 minutes making sure the potatoes don’t catch on
the bottom of the pan.
5. Finally add one large bag of washed spinach to the pan.
Don’t
worry if the spinach is piled up, as it starts to cook it will
soon reduce. Continue to cook for five minutes.
Good source of
dietary fibre
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