1st Part of Things to eat veggy style

[Frosty]

Bypassers Menu Part one for Veggies

Its mainly aimed for bypassers / banders as a healthy diet when they are able to eat solids about 6-8weeks post op
If and meal has skin on may it be chicken or veg remove it after cooking or leave on plate while eating.
I hope this brings some healthy eating back into our life.

I will start off with a few veggie meals which are very healthy for new to solids they hold a very large amount of protein
which is something we need to keep on top of. This includes veteran bypasses.

Make sure you cut down the Ingredients to suit your needs
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Smoked Tofu Kedgeree
cook 115g / 4oz rice (will bee good for a few meal/snacks)

Sauté an onion until soft with a pinch of turmeric, add 2tbsp chopped parsley and a block of smoked tofu cut into small pieces, add the rice and heat over a low flame stirring constantly. If you eat eggs, hardboil free-range eggs, chop them up and add just before serving

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Paneer or Tofu & Vegetable Moghlai

Serves 4 Cut down Ingredients for less people
Ingredients
2.5cm/1" piece fresh root ginger, grated
4 cloves garlic, peeled and crushed
50g/2oz ground almonds
90-120ml/6-8tbsp water
30ml/2tbsp groundnut oil
225g/8oz paneer or plain tofu* cut into 2.5cm/1" pieces
10 whole cardomon pods
2.5cm/1" stick cinnamon
6 whole cloves
15ml/1tbsp whole coriander seeds
10ml/2tsp whole cumin seeds
1 onion, peeled and finely chopped
1 green chilli, finely chopped
to taste salt
300ml/½ pint single cream or soya cream*
100g/4oz green beans, sliced into 2.5cm/1" pieces
1 courgette, sliced
50g/2oz sultanas
To garnish:
25g/1oz flaked almonds, toasted
Method
1. Blend the ginger, crushed garlic, ground almonds and water together to make a paste.

2. Heat the oil in a frying pan and gently cook the paneer or tofu until golden on both sides. Drain on kitchen towel and set aside.

3. Put the whole spices into the same oil and cook for 2 minutes. Add the onion and chilli and cook until golden. Add the paste, beans and courgette and cook for a further two minutes.

4. Stir in the cream and paneer or tofu* and soya cream* and simmer for 10 - 15 minutes until the vegetables are cooked. Stir in the sultanas.

5. Serve with mushroom pilau rice, shredded cabbage fried with onions and cumin seeds and garnished with toasted, flaked almonds
If your have probelsm with nuts leave them off some bypassers do

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Midwinter Roast

Ingredients
1 x 285g pkt Cauldron original tofu
6oz/175g onion, very finely chopped
1oz/25g butter
3 vegetable stock cubes
3oz/75g pine kernels
9oz/250g cashew nuts, finely ground
2 free-range eggs, beaten
½tsp white pepper
1tsp dried thyme
Sauce:
3oz/75g each of onion, carrot and leek, chopped
1oz/25g butter
½pt/300ml water
½pt/300ml tomato juice
4tbsp/60ml red wine
1 bay leaf and a pinch of thyme
1tbsp/15ml brown rice miso
freshly ground black pepper
Method
1. Drain tofu on kitchen paper and grate coarsely line a 1½ pint loaf tin with baking parchment.
2. Cook onion gently in butter until soft. Crumble in stock cubes, little by little. Mix well.
3. Fold onions, grated tofu and all other ingredients together. Transfer to prepared tin.
4. Bake at 170°C/325°F/Gas Mark 3 for approx 1¼ hours. Test with a skewer which should come out clean. Turn out and slice carefully, using a sharp, serrated knife.
5. Cook all the vegetables for the sauce in butter until soft and browned.
Add water, tomato juice, red wine and herbs. Simmer uncovered, for 30 minutes, then liquidise. Season with pepper and miso

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JAMBALAYA
This is a Créole dish similar to a Spanish paella. It is traditionally quite hot and spicy but this recipe has been modified. An excellent way of making use of loose vegetables.

Ingredients​

100g/4oz tofu
45ml/3tbsp olive oil
1 onion, chopped
2 bay leaves
100g/4oz short grain rice
5ml/1tsp salt
5ml/1tsp turmeric
10ml/2tsp tomato purée
500ml/17fl oz hot water
4 mushrooms, chopped
1 sweet potato, cubed
1 carrot, chopped
75g/3oz tin sweetcorn
100g/4oz boiled black beans
Method
1. sauté the tofu in a pan, set aside.
2. Heat the olive oil in a large frying pan.
3. Add the chopped onions and bay leaves and sauté.
4. Add the rice and mix together.
5. Add the salt, turmeric and tomato purée.
6. Add the water and allow to come to the boil.
7. Add all the vegetables, beans and tofu, cover and cook on a low heat until the rice is cooked.

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AUBERGINE AND TOFU SATAY
Vegan - Serves 4
For the green curry paste*:
1 shallot, finely chopped
1 stalk lemon grass, chopped
2 small red chillies, chopped
2 cloves garlic, crushed
2.5cm/1 inch piece fresh root ginger, peeled and grated
1 lime zest only
15g/1tbsp fresh coriander leaves and stalks, chopped
For the skewers:
1 packet firm, regular tofu, drained and pressed
1 aubergine
30ml/2tbsp groundnut oil
12 short wooden skewers
For the satay sauce*:
30ml/2tbsp groundnut oil
1 shallot, finely chopped
2 cloves garlic, finely chopped
2 large red chillies, deseeded and chopped
5ml/1tsp ground cumin
5ml/1tsp ground coriander
75g/3 oz crunchy peanut butter
200g/7 fl oz coconut milk
1 lime, juice only
to taste salt
1. To make the green curry paste: grind all the ingredients together in a pestle and mortar until you have a paste. Store in the refrigerator in a screw top jar for up to 2 weeks.
2. For the skewers: Mix 45ml/3tbsp green curry paste together with 15ml/1tbsp groundnut oil. Cut the tofu and aubergine into 1.25cm/1/2 inch cubes and thread onto 12 short wooden skewers. Lay flat on a plate and pour over the paste mixture to coat well, rubbing the aubergine and tofu all over. Leave for 30 minutes minimum (or overnight), covered in the fridge to marinade.
3. Brush the vegetables with a the remaining oil and grill under a medium heat until golden.
4. Make the satay sauce: Heat the oil in a small saucepan and fry the shallot, garlic, chillies and spices for about 5 minutes until tender. Mix the peanut butter with a little warm water to make a thinner paste and add to the pan, together with the coconut milk. Bring to the boil, then simmer until the sauce thickens. Season with lime juice and salt to taste. Divide between 4 small bowls.
5. Serve the skewers on individual plates with a small bowl of satay sauce.
* If preferred you can buy ready made Thai Green Curry Paste and Satay Sauce.
Do check that the ingredients are suitable however, as many brands of paste contain fish sauce

 

[Frosty]

RAMBUTAN, PINEAPPLE & TOFU CURRY
This curry originates from Penang Island, Malaysia.

Ingredients ​

500g/18oz tofu, cubed
75ml/5tbsp groundnut oil
2in piece root ginger
2 red chilies
2 cardamom pods
3 cloves garlic, crushed
10ml/2tsp garam masala
10ml/2tsp ground coriander
10ml/2tsp ground cumin
2.5ml/½tsp turmeric
5ml/1tsp salt
2 slices pineapple
5 rambutans (or lychees)
juice of 1 pineapple
200ml/7fl oz coconut milk
Method
1. Shallow fry the tofu and set aside.
2. Heat the oil in a thick based saucepan.
3. Add the ginger, chilies, cardamom pods and garlic and sauté.
4. Add the garam masala, coriander, cumin and turmeric and lightly fry.
5. Add the salt, tofu, pineapple, rambutan and pineapple juice and simmer for 10 minutes.
6. Add the coconut milk.
7. Serve with rice when cooked.

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TOFU VOODOO
This crunchy stir fry dish with smoky tofu doesn't take long to prepare and cooks within minutes So easy it's scary!

Serves 2
Ingredients
2tbs sesame seed oil
1 large onion. peeled and sliced
100g green beans, topped and tailed
100g mange-tout. topped and tailed
1 medium green pepper, deseeded and chopped
1 medium red pepper, deseeded and chopped
100g dark green cabbage, shredded
2 sticks of celery, sliced
100g carrots, cut into sticks
1 packet / 200g firm smoked tofu. drained and cut into squares
1tbs white wine vinegar
1tbs Shoyu (soya sauce) or to taste
½tsp five star spice
Method

1. Heat oil in a wok or large frying pan and cook tofu until crispy and brown on outside.
Remove and put to one side.
Stir fry the vegetables one at a time for 30 seconds each in the following order:-
Onion and carrots, celery, peppers and green beans, mange-tout, green cabbage.
Using this method, the vegetables which take longer to cook, such as carrots, celery, onion etc, stay in the pan for the entire cooking time, but are still as crisp as the cabbage which is last in the pan.
2. Add the white wine vinegar, shoyu and five star spice.
Serve immediately with cooked wholemeal noodles.

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Roast Vegetables and Smoked Tofu Plait

Serves 4
Ingredients
450g/1lb puff pastry, thawed if frozen
flour for rolling out
1 medium courgette, sliced
1 medium aubergine, cut into ½" cubes
1 red pepper, cut into ½" cubes
225g/8oz shallots, peeled and cut in half (or quarters depending on size)
8 cloves garlic, peeled and left whole
225g/8oz smoked tofu, cut into small cubes
salt and freshly ground black pepper
60ml/4tbsp olive oil
2 tbsp pine kernels
1 free range egg, lightly beaten or 1 tbsp soya flour and 2tbsp
water
sesame or poppy seeds to decorate
Note: If you prefer you could use marinated tofu in place of smoked or for a non-vegan version you could leave out the tofu and top the vegetables with pieces of vegetarian Brie just before enclosing in pastry.
Method
Preheat oven to 200C/400F/Gas 6
Arrange the vegetables on a baking tray together with the smoked tofu. Drizzle with olive oil and bake until the vegetables are tender and starting to char slightly. Season and leave to cool.
Gently toast the pine kernels under the grill until golden. Mix into the vegetables.
Roll out the pastry 225g/8oz at a time, to an oblong 20cm x 32cm (8" x13") and place on a greased baking tray. Arrange half the filling down the centre of each piece. Cut strips 1cm (½") wide on either side of the filling leaving 1cm (½") uncut on either side of the filling. Bring alternate strips over to enclose the filling, securing with egg wash or soya flour paste.
Brush the top of the pastry with egg wash or soya paste and decorate with sesame or poppy seeds.
Bake in the preheated oven for 20-25 minutes until golden

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Puddings we must have some


Turning Japanese
Tofu, Apricot and Rice Cream
serves 4


8oz / 225g hunza apricots
1pt / 600ml water
12oz / 350g cooked brown rice
1tbsp malt
1 block of tofu
8floz / 225g apple juice
½ tsp cinammon
orange rind and pine kernels to decorate
1. Soak the apricots for an hour then boil until soft and most of the pint of water has evaporated. Remove the stones.
2. Blend the apricots, rice, malt, tofu, apple juice and cinammon in a blender or food processor. Place in bowls and decorate with orange rind and pine kernels.

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Rum & Chocolate Cheesecake


Serves 12-16

This tastes wonderful just as it is without any decoration but you may wish to arrange halved strawberries around the rim and sprinkle chopped nuts in the centre. If you want to serve it as a spectacular finale to a really special meal, ice it with Vegan Piping Cream as well.
Allow 3 hours to prepare (including baking and chilling time).

EACH SERVING (OF 16) PROVIDES
368kcal 8g protein 19g carbohydrate 26g fat 3g fibre
Ingredients
125g/¼lb/1 cup wholewheat flour
125g/¼lb/1 cup ground almonds
225g/7oz/1¼ cups raw demerara sugar
150g/5oz/scant 2/3 cup margarine
¼kg/1½lb / 3 cups firm tofu
175ml/6fl oz/¼ cup sunflower oil
175ml/6fl oz/¼ cup dark rum
125ml / 1/4 pint / 1/2 cup soya milk
60g/2oz/7tbsp unsweetened cocoa powder
½tbs vanilla essence
Method
1. Pour the flour, ground almonds and 1tbsp of the sugar in a bowl and mix well together, then rub in the margarine to form a firm dough.

2. If you have a 23cm/9in baking ring, put it on an ovenproof plate. Flatten the dough between your hands, put it in the baking ring and press it down firmly to form a smooth, thick base. Alternatively, use a pie, flan or cake tin.

3. Crumble the tofu in a blender, add all the remaining ingredients and blend together till smooth and creamy.

4. Pour the blended mixture over the pastry base and bake in the middle of a warm oven 163°C/325°F/Gas Mark 3 for 1¼ hours.

5. Allow to cool on a rack and then chill thoroughly before attempting to remove from the baking ring or tin.
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Vegan Double Cream


MAKES 1-2 JARS
Serve it with fresh fruit salads, on Apple Pie, on puddings, fruit tarts or flans, or simply add it to any dessert when you want to make the occasion a little bit special.
Allow 5 minutes to prepare.

EACH 100g PROVIDES
268kcal 4g protein 5g carbohydrate 26g fat 1g fibre
Ingredients
125g/¼lb/½ cup tofu
75ml/5tbsp sunflower oil
100ml/7tbs soya milk
15ml/1tbsp vanilla essence
25ml/1½tbsp maple syrup (optional)
Method
1. Put all the ingredients in a blender and blend to produce a rich, thick cream.
2. Transfer to suitable storage jars and refrigerate till needed

 

[Frosty]

Veggies breakfasts

American-style Granola
This granola is higher in fat and calories than muesli, but it is delicious sprinkled on yoghurt and fruits or used as a crumble topping.
Calories per serving: 124
Saturated fat: Low
Total fat: high
Protein: Medium
Carbohydrate: Medium
Cholesterol: Nil
Vitamins: Folic acid, E
Minerals: Iron, Potassium Makes 12 x 1oz/25g servings

Ingredients
½oz/15g sunflower oil
½oz/15g runny honey
6oz/175g rolled oats
1oz/25g each wholewheat flakes, sesame seeds, sunflower seeds, and mixed chopped nuts
1tsp ground cinnamon
Method
1. Preheat the oven to 160°C/325°F/Gas mark 3.
2. Combine the oil and honey and mix with the other ingredients.
3. Spread this out evenly on a non-stick baking tray and bake for about 30 minutes, turning once. Check regularly to ensure it isn't over-browning.
4. Remove from the oven when deep golden brown
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Carob and banana wake up shake
If you really can't face breakfast then there is an alternative -
In a blender whizz together:
½ pint soya milk or skimmed cows milk,
1 small banana, sliced,
1dsp carob powder,
a little maple syrup or honey (optional).
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Granola or muesli with sliced bananas and ice cold milk or soya milk
We suggested you gave Granola a try last year, why not try making your own in '93?
Here's a very simple recipe:
Toast 4 cups of rolled oats with ½ cup honey on a large baking sheet in a warm oven.

Stir frequently until just golden.
Remove from the oven and stir in 1 cup of toasted wheatgerm, ½ cup chopped toasted nuts, ½ cup raisins.

Store in an airtight container.
Serve with sliced bananas and ice cold milk or soya milk
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Fruit Compote
You can vary the fruits in this to suit yourself.
If the compote is going to be served within a day or so, you can even add fresh fruits for a change.
Calories per serving: 248
Saturated fat: Low
Total fat: Low
Protein: Low
Carbohydrate: Low
Cholesterol: Nil
Vitamins: Folic acid; Minerals: Iron, Potassium.

Ingredients
2oz/50g dried pears and stoned prunes
½oz/100g each dried peaches and apple rings
1oz/25g each dried banana flakes and sultanas
12½floz/350ml orange juice
3 whole cloves
1 small piece of cinnamon stick
1tsp grated lemon zest
pinch of ground ginger
Method
1. Place all the ingredients in a saucepan with 3½floz/100ml water, bring to a simmer and cook for 20 - 40 minutes, or until all the fruits are very tender
(this varies greatly so check after 20 minutes).
2. Serve hot or cold.
Note: This will keep for several days, covered, in the fridge

 

[Frosty]

Some Main Meals



Winter Wraps with Sweet & Sour peppers
SERVES 4 - CAN BE VEGAN
WINTER WRAPS
4 large leaves from a Savoy cabbage
5ml/1tsp dried mushrooms (optional)
15ml/1tbsp olive oil
1 small onion, finely chopped
1 clove of garlic, crushed
100g/4oz mixed mushrooms, chopped
25g/1oz toasted pine kernels
1tsp grain mustard
1tbsp shoyu or tamari soy sauce
pinch of dried sage and thyme
salt and freshly ground black pepper
long chives to use as parcel 'ribbon'
a little vegetable stock
SWEET AND SOUR PEPPERS
60ml/4tbsp olive oil
1 large onion, cut in half and thinly sliced
2 cloves of garlic, crushed
2 red peppers and 2 yellow peppers de-seeded and shredded into long thin strips
200g/7oz chopped canned tomatoes
15ml/1tbsp tomato purée
30ml/2tbsp cider vinegar
15ml/1tbsp honey or maple syrup*
15 ml/1tbsp balsamic vinegar
salt and freshly ground black pepper
Pre-heat the oven to 180°C/350°F/ Gas Mark 4.
For the Winter Wraps.

1. Remove the base of the stem from each leaf if it is tough, and blanch or steam them for 4~5 minutes to soften. Reconstitute the dried mushrooms in boiling water if using, drain and finely chop.
2. Heat the oil in a saucepan and fry the onion and garlic for a few minutes until starting to colour. Add the chopped fresh and dried mushrooms and cook for 5 minutes more.
3. Stir in the pine kernels, grain mustard, soy sauce, sage, thyme and seasoning to taste.
4. Divide the mixture between the four cabbage leaves and roll up tightly, tucking in the sides as you roll. Use chives to tie each one (criss-cross style) to look like a parcel.

(The parcels can be made up to this point, 24 hours in advance, covered and refrigerated).

5. Place in an oven-proof dish, add a little vegetable stock, cover with foil and bake in the pre-heated oven for 45~50 minutes.
Meanwhile make the Sweet and Sour Peppers:

6. Heat the oil in a saucepan and fry the onion, garlic and peppers together for 5 minutes, until softening.

Add the chopped tomatoes, tomato purée, cider vinegar and honey or maple syrup*, and bring to the boil. Remove from the heat, add the balsamic vinegar and season to taste. Remove half the mixture with a slotted spoon and reserve.

Place the remaining mixture, with all the juices into a blender and blend to make a smooth sauce (Add a little water if it is too thick).
(The peppers can be prepared up to this stage, 24 hours in advance and covered and refrigerated until needed).
7. When you are ready to serve, have four warm plates ready.
Gently re-heat the reserved peppers and the sauce in separate saucepans.
When heated through, place a mound of the pepper mixture on the centre of each plate. Place a winter wrap on the top, then drizzle the pepper sauce on the plate around the 'stack'.

Serve any extra sauce on the side.

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Vegetable Kebabs with Oriental Dressing

Serves 4 (Suitable for Vegans)
This recipe is dairy free, but a delicious variation is to add 225g/8oz Halloumi cheese, cut into chunks and threaded onto the skewers between the vegetables. Barbecues always seem to involve a great deal of preparation, so to make things simpler, use one of the ready flavoured packets of rice as an accompaniment - if you feel you have time you can make your own if you prefer.
Ingredients

1 medium courgette, cut into 16 slices
4 small onions or shallots, peeled and halved
1 yellow or orange pepper cut into 8 pieces
8 button mushrooms
4 cherry tomatoes
4 20cm/8" wooden skewers, soaked in water for 30 minutes
60ml/4tbsp olive oil
Oriental dressing:
15ml/1tbsp shoyu
45ml/3tbsp cold pressed sunflower oil
5ml/1tsp fresh ginger juice (grate and squeeze juice out)
1 clove garlic, crushed
5ml/1tsp toasted sesame oil
30ml/2tbsp fresh lime juice (or lemon if preferred)
salt and freshly ground black pepper

To serve:
225g/8oz ready flavoured Thai rice, cooked and chilled
Method
Thread all the vegetables onto the wooden skewers, brush with olive oil and season with salt and pepper. Grill over hot barbecue coals for about 10-15 minutes, turning frequently until golden and tender.

Meanwhile make the oriental dressing by beating all the ingredients together and seasoning to taste.

Pour the dressing over the hot kebabs and serve with the chilled rice "salad".

Tip - These kebabs are also good served with satay sauce

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VegeMince Chilli in Taco Shells
from RealEat
serves 4-5
A spicy Mexican speciality which became a mainstay of the pioneers of Texas. This traditionally was made with minced or cubed beef, thinly sliced onions, seasoned with chilli peppers and cumin, then supplemented with kidney beans. Now, using VegeMince from Realeat, you can enjoy the full flavour of this popular speciality - without the meat!
1 diced onion
1tbsp / 15ml garlic puree
1 medium red pepper
1 medium green pepper
1tbsp / 15ml vegetable oil
1½ tins / 600g tomatoes
2tbsp / 30ml tomato puree
3tbsp / 45ml vegetarian red wine (optional)
1½ tins / 600g kidney beans
10½oz / 300g Realeat VegeMince
½tsp chilli powder
1tbsp chilli paste
½tsp ground cumin
1tbsp vegetarian gravy granules
10 taco shells (warmed)
shredded lettuce and tomato slices to garnish
1. Gently fry the onion, garlic puree and peppers in the oil until tender.
Stir in the tomatoes, tomato purée and red wine.
Add all other ingredients including red kidney beans and VegeMince and mix well.
Thicken with gravy granules and bring to the boil, stirring all the time.
2. Simmer gently for 10 minutes.Fill the warm taco shells with the chilli and garnish with shredded lettuce and raw tomatoes. Serve immediately with a crisp green salad.
VegeMince is available from the chilled cabinet in major supermarkets and good health food shops in sealed 113g trays.​

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Spicy Noodles with Spring Vegetables and Spicy Peanut Sauce
-- A colourful dish which takes very little time to prepare

1 packet noodles
3 courgettes, cut into matchsticks
3 carrots, cut into matchsticks
175g/6oz green beans
30ml/2tbsp peanut oil (groundnut oil)
1 bunch spring onions
2 cloves garlic, crushed
1 bunch radishes, halved if large
450g/1lb mushrooms
1 red pepper, deseeded and cut into strips
coriander to garnish
For the sauce
30ml/2tbsp groundnut oil
1 large chilli, chopped
15ml/1tbsp lemon juice
30ml/2tbsp sugar
45ml/3tbsp ground
roasted peanuts
180ml/6fl oz coconut milk
Cook the noodles as directed on the packet, refresh and set aside. Keep warm.
Steam the courgettes, carrots and green beans and put to one side.
Heat the oil in a wok and stir fry the spring onions, garlic, radishes, mushrooms and red pepper for 5 minutes. Remove the vegetables with a slotted spoon and set aside. Keep warm.
To make the sauce
Heat the oil in the wok, add the chilli and fry for 2 to 3 minutes so it blends with the oil.
Add the rest of the ingredients and stir constantly until a thick sauce is formed.
To serve, arrange the noodles on a large serving plate, pile the vegetables on top then cover with the sauce. Garnish with the coriander

 

[Frosty]

Blind Scouse (Liverpool)
Serves 4
Preparation time: 15 minutes
Cooking time: 45 minutes

Ingredients

Scouse
1 leek, washed well and cut into bite sized chunks
2 medium onions, peeled and cut into bite sized chunks
3 medium (500g) potatoes, peeled and cut into bite sized chunks
3 – 4 (300g) carrots, peeled and cut into bite sized chunks
1-2 handfuls pearl barley (soaked overnight in cold water or soaked in boiling water for an hour)
1ltr vegetable stock
1x 410g can butter beans, rinsed and drained
to taste salt and pepper
To serve:
Herb dumplings
Pickled red cabbage, or chopped pickled beetroot (optional)
Method

1. For the Scouse: Put all ingredients except the butter beans in a large saucepan and bring to the boil. Cover with a lid and simmer for 30 minutes.
2. Add the butter beans, return to the boil then add the dumplings (if using). Replace lid and simmer for a further 15 minutes. Serve in soup plates.
Dumplings (optional)

(Makes about 16)

125g self raising flour
50g vegetable suet
1tbs onion, peeled and very finely chopped
2tsp dried mixed herbs
to taste salt and pepper
100ml very cold water
Mix all dry ingredients. Just before adding to the Scouse, mix in enough cold water to make a rather sticky dough. Drop rounded teaspoonfuls into the boiling soup and continue as point 2

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Brown Rice Risotto
Ingredients
200g brown rice, washed
400ml water
1 medium onion
½ red pepper
200g sunflower seeds
Mixed herbs to toss
Pinch salt
100g sweetcorn/frozen peas
Soya sauce to taste
1 rounded tsp Marmite
Method
1. Cook the chopped onion in the oil to soften, wash rice and drain well, add to the onion and cook for several seconds turning with a fork.
Add the hot water in which the Marmite, soya sauce and herbs have been mixed.
Bring to the boil and simmer gently.
2. After 15 mins add the chopped mushrooms and sweetcorn/peas and simmer for a further 20 to 25 mins until the rice is cooked.
3. Season to taste, top with toasted sunflower seeds and serve.
The addition of chopped red pepper gives colour to the dish
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Chick Pea Curry
You can use whatever tinned beans you fancy in this dish.
Korma Curry powder will make a mild curry while Madras will make a hotter one.
Ingredients
30 ml vegetable oil
2 cloves garlic, crushed
3 tbsp curry powder
450g carrots, peeled and sliced
225g mushrooms, quartered
1 small cauliflower, broken into florets
2 tbsp tomato puree
275g chopped, tinned tomatoes
1 vegetable stock cube dissolved in 600ml boiling water
225g tinned chick pea, drained and rinsed
salt and pepper
Method
1. Heat the oil in a large pan and gently fry the onion for 2 minutes. Add the garlic and curry powder, stir and leave to cook gently for 2 minutes.
2. Add the carrots, mushrooms and cauliflower florets and gently fry for a few minutes.
3. Add the tomato puree, tinned tomatoes and stock, then bring to the boil.

4. Leave to simmer gently for 20 minutes, then stir in the chick peas.

5. Season to taste and serve with boiled rice or a jacket potato

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Curly Kale and Potato Cakes

Serves 4
Prep Time: 10 mins
Cooking Time: 45 mins
Ingredients
500g baking potatoes, peeled, cut into large pieces
200g trimmed leek(s) finely chopped
75g curly kale, finely shredded
50g butter
2 tsp caraway seeds
1 tsp paprika
3 tsp wholegrain mustard
2 medium free range egg yolks
2 tbsp crème fraiche
100g vegetarian Applewood smoked cheddar, thinly sliced
Method
1. Bring the potatoes to boil in a medium sized saucepan and then simmer slowly for 30 minutes until cooked. Drain and dry slightly in the pan before mashing or putting through a potato ricer.
2. Saute the leek and kale in half the butter until soft. Add the spices and cook for a further 2 minutes.
3. Mix together the potato, vegetables, mustard, egg yolk and crème fraiche in a large bowl, and then form into 4 large cakes (or 8 small ones).
4. Heat the remaining butter in a large non-stick frying pan and gently cook the potato cakes on both sides until dark golden and crispy.
5. Top the cakes with the cheese and place under a hot grill until melting.
Serve with a shredded white cabbage and carrot salad (or as a side dish with veggie sausages).
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Burmese-style vegetables and golden rice
lunch or tea
Serves 4, vegan
For Burmese-style vegetables
3 tbsps vegetable oil
1/2 tsp mustard seeds
1/2 tsp sesame seeds
1/2 tsp fennel seeds
3 cloves garlic, sliced
4cm fresh ginger, very finely sliced
1 bunch spring onions, chopped
1 tsp castor sugar
2 tbsps desiccated coconut
2 tbsp fresh coriander
225g carrots, sliced diagonally
225g green beans
150ml light vegetable stock
225g frozen peas
225g courgettes, cut in half lengthways and sliced
300ml cocnut milk
salt to taste
50g roasted cashew nuts
1. Heat oil in large frying pan or wok. Stir fry seeds for about 20 seconds. Add garlic and fry for another 20 seconds Add ginger and cook for 1 minute.

2. Stir in the spring onions, sugar, desiccated cocnut and coriander and mix well.

3. Add carrots, beans and stock, bring to the boil and simmer for 5 minutes, stirring occasionally.

4. Add peas, courgettes and coconut milk. Simmer for 8-10 minutes until the vegetables are just tender.

5. Season to taste, sprinkle with nuts and serve immediately

For the golden rice
225g basmati rice
5 cardamom pods
3 whole cloves
1 cm cinnamon stick
1 small bay leaf
good pinch saffron
good pinch salt
Simply add the spices to the rice and cook according to instructions on the packet. Remove the spices before serving

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Golden Vegetable Casserole with Sage Dumplings
Serves 4
Ingredients
For the casserole:
1 onion, sliced
2 cloves garlic, crushed
1 carrot, scrubbed and chopped
1 medium parsnip, scrubbed and cubed
1 small swede, peeled and cubed
1 small turnip, peeled and cubed
4oz / 100g Jerusalem artichoke, well scrubbed and quartered (optional)
4oz / 100g chestnut mushrooms, halved
1 tsp dried thyme
1 tbsp fresh parsley, chopped
1½ / 900ml pints vegetable stock
1tsp Marmite or other yeast extract
salt and freshly ground black pepper
For the dumplings:
4oz / 175g self-raising wholewheat flour
2oz / 50g vegetable suet
½tsp salt
½tsp dried sage or 1 tsp fresh sage
1tsp dried mustard
2tbsp milk
Method
1 Sauté over a medium heat the onion, garlic, carrots, parsnip, swede, turnip and artichoke (if using) with the herbs for 10 minutes, stirring at intervals to prevent the vegetables sticking.
2 Add the mushrooms and cook for another 5 minutes.
3 Add the vegetable stock, Marmite and seasoning and simmer gently for 30 minutes or until the vegetables are cooked.
4 Make the dumplings by mixing the flour, mustard powder, salt, herbs and vegetable suet in a bowl. Add the milk and mix to make a soft dough. Form into small dumplings and drop them into the casserole.
5 Simmer for another 15 minutes or until the dumplings are puffed up

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Grilled Vegetable Tian

Serves 4
Prep Time: 10 minutes
Cooking Time: 55 minutes
Ingredients
250g aubergine
400g courgettes
3 ramiro peppers
75-90ml olive oil
1 tbsp vegetarian pesto
2 cloves garlic, crushed
60g flavoured ciabatta or focaccia bread slices
2 tbsp parsley
2 tbsp basil
80g vegetarian Cheshire cheese, finely grated
Season to taste
Method
Heat oven to Gas 6/200C/400F.
1. Cut the aubergine and courgette into 5mm slices and the peppers into thick wedges. Mix the oil with the pesto and garlic.
2. Heat a large griddle pan or fire up the BBQ. Brush the vegetables lightly with the oil mixture and grill on both sides until starting to soften. Then whizz the bread with the herbs in a food processor. Season well.
3. In a ceramic quiche (dia 26cm) or casserole dish (approx 26cm x 22cm) sprinkle a layer of half the breadcrumbs on the base. Then arrange the aubergine and courgettes in overlapping circles or rows, leaving room to place the peppers in the centre or additional rows.
4. Add the cheese to the remaining breadcrumb mixture and scatter over the top of the tian. Bake in the oven for 20 minutes until crisp.
Can be served at room temperature, with a flageolet bean, tomato, onion and avocado salad.

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MILANESE ROASTED VEGETABLE LASAGNE



Ingredients
12 sheets of lasagne, precooked in boiling water, then drained
sliced tomatoes, to garnish
Milanese Tomato Sauce:
½tbsp/23ml olive oil
1 onion, chopped
4 garlic cloves, crushed
1 green pepper, cored, deseeded and diced
4oz/125g field mushrooms (porcini if possible), chopped
8 basil leaves, torn into pieces
2 tsp dried oregano
1 bay leaf
6floz/175g full-bodied vegetarian red wine
2 tbsp tomato purée
14oz/2 x 425g cans chopped tomatoes
8oz/250g fresh tomatoes, skinned, deseeded and chopped
Filling:
2tbsp/30ml extra virgin olive oil
1 large aubergine, quartered
2 large courgettes, quartered
1 large red pepper, cored, deseeded and quartered
1 large yellow pepper cored, deseeded and quartered
1 fennel bulb, quartered
4 shallots or small onions, halved
1 tbsp dried thyme or similar herb
fine sea salt and freshly ground black pepper
Cheese Sauce:
1¼pints/750ml milk
3oz/75g butter
2oz/50g unbleached plain white flour
1 free-range egg yolk (optional)
2oz/50g vegetarian Gorgonzola, Dolcelatte or Stilton cheese, grated
2oz/50g mature vegetarian Cheddar cheese, grated
2oz/50g vegetarian Mozzarella cheese, grated
½ tsp cayenne pepper
2tbsp/30ml soured cream (optional)
fine sea salt and freshly ground black pepper
Method
1. Make the tomato sauce well in advance.
Heat the oil in a pan, sautée the onion until soft then add the rest of the vegetables and herbs and cook for a further 5 minutes.

Add the wine and cook gently to reduce by half.

Stir in the tomato puree quickly followed hy the canned and fresh tomatoes.

Bring to the boil then gently simmer for at least 1 hour (2 hours would be better).

Set the sauce aside to cool, then refrigerate.


2. The filling is simple to make.
Brush a baking sheet with olive oil; brush each piece of vegetable with oil and arrange on the baking sheet. Season with dried herbs, salt and pepper.

Roast in a pre-heated oven, 200°C/400°F/Gas Mark 6, until cooked, about 40-60 minutes. Set aside to cool.

When cool, you may wish to cut the vegetables further - I prefer them chunky myself.


3. Make the cheese sauce by warming the milk in a large heavy saucepan.
Melt the butter in another saucepan, add the flour and cook for a few minutes without letting it colour.

Then gradually add the warmed milk, stirring constantly to keep the mixture smooth.
When all the milk has been added let the sauce simmer very gently for about 10 minutes.

Stir in the egg yolk, if using, cheeses and seasoning and remove from the heat.
Add the soured cream and adjust the seasoning, it necessary.


4. To assemble the lasagne, brush the bottom of a 3 litre (5 pint) ovenproof dish generously with olive oil.

Place 4 sheets of lasagne on the bottom of the dish and top with half of the tomato sauce, half of the roasted vegetables and one-third of the cheese sauce.
Top this with 4 more sheets of lasagne and repeat the process until you have one-third of the cheese sauce left, with which to top the remaining layer of lasagne.

Garnish with the tomato slices.


5. Place in a preheated oven, 180°C/350°F/Gas mark 4 and bake for about 45-55 minutes, or until the top is golden.

Allow the lasagne to stand for 10 minutes betore serving with the Grilled Salad and Swiss Chard.


---------------------------------------------------------------------------------------------------------------


Malaysian curry mee with coriander noodles
Evening entertaining
Serves 4 vegan
Ingredients
1/2 medium onion
2 cloves garlic, chopped
1/2 stalk lemon grass, very finely chopped
5cm fresh ginger, grated
50g red pepper, chopped
1tsp cumin
1tsp ground coriander
1/2 tsp tumeric
1/2 tsp hot chilli powder (depending on taste)
1/2 tsp cinnamon
1 tsp castor sugar
1tbsp ground nut oil
2tbsps water, if required
175ml cocnut milk
225g marinated tofu pieces
To serve
200g thin noodles
1 tbsp groundnut oil
75g pak choi
2tbsps fresh coriander, chopped
1 lime, cut into wedges
1/2 small red chilli, sliced
Method
1. Place first 11 ingredients in a food processor and blend to a paste, adding water if necessary to "loosen" the mixture.

2. Heat the ground nut oil in a wok or large frying pan, add the paste and cook gently for 7-10 minutes until it starts to darken..

3. Pour in the coconut milk and add the tofu. Simmer gently for 5 minutes until tofu is heated through.

4. Meanwhile cook the noodles according to instructions on the packet. Chop the bulb part of the pak choi finely and saute in the oil. Slice the leaves thinly and add with the coriander. Drain the noodles well and add to the mixture.

5. To serve: place each serving of noodles into a ramekin and invert onto a plate. Serve with the curry, garnished with lime wedges and finely sliced chilli.

 

[Frosty]

Noodles and Vegetables in Creamy Cajun Stir-Fry​

Serves 4
Ingredients
30ml/2tbsp vegetable oil
1 large onion, sliced
2 cloves garlic, crushed
100g/4 oz broccoli florets
100g/4oz mushrooms, quartered
1 green pepper, sliced
1 red pepper, sliced
100g/4oz baby sweetcorn, halved
150g/5oz foil pack Discovery Foods Creamy Cajun Stir-Fry Sauce
salt and white pepper to taste
a few drops Tabasco (optional)
175g/6oz quick cook noodles
handful of fresh parsley, finely chopped

Method
1. Heat the oil in a wok or large frying pan. Fry the onion and garlic together for about 5 minutes, until starting to colour.
2. Add the broccoli florets, and cook for 4 minutes.
3. Add the mushrooms, peppers and baby sweetcorn and cook for a further 4 minutes.
4. Stir in the Discovery Foods Creamy Cajun sauce, mix well and allow to heat through.
5. Season to taste with salt, pepper and tabasco (if using).
6. Cook the noodles according to the packet instructions, drain and arrange on a serving dish. Spoon the stir fry over the top and garnish with lots of finely chopped parsley.
with Cajun spices. This versatile sauce is equally delicious with rice or creamy mashed potato on the side or simply enveloped in a delicious, nutritious wrap. Available from major supermarkets.


------------------------------------------------------------------------------------------------------------------------------

Special sweet and sour sausages with cranberries
lunch or tea
Serves 3 - 4, vegan option*
Ingredients
1 pack vegetarian (*or vegan) sausages
1 pack chow mein noodles (*use rice or thread noodles for vegan)
For the sauce
2 tbsps orange marmalade
1 tbsp soy sauce
1 tbsp wine vinegar
1 clove garlic, crushed
1 tsp grated fresh ginger
2-3 tbsp dry cranberries
pinch 5 spice powder
Method
1. Preheat oven to Gas Mark 6/200 C/ 400 F.

2. Lightly grease a medium-sized baking tray or shallow oven-proof dish.

3. Thoroughly mix all the ingredients for the sauce. This can be prepared in advance.

4. Slice the sausages diagonally and place in a single layer on the baking tray and cover well with the sauce.

5. Bake in the oven for 15 - 20 minutes, stirring halfway through until the sauce has reduced to a thick coating and the sausages are cooked.

6. Cook the noodles according to the instructions.

7. Serve the sausages and noodles together.

--------------------------------------------------------------------------------------------------------------------------------

Shepherd's Pie
Serves 4 - 6
You can add other chopped vegetables to the mixture, such as courgettes, broccoli or leeks, and vary the dish each time you make it.
750 g/11/2 lb potatoes, peeled
75 g/3 oz margarine
1-2 tablespoons skimmed or soya milk
sea salt and freshly ground black pepper
1 large onion, chopped
2 carrots, sliced thinly
250 g/8 oz vegetarian mince
2 tablespoons shoyu / light soy sauce
300 ml/1/2 pint vegetable stock
ground mace, grated nutmeg or garam masala (optional)
1. Cook the potatoes in boiling water for 20 minutes or until quite soft, then drain well and mash them with 50 g/2 oz of the margarine and enough skimmed or soya milk to make a firm but smooth consistency.
Season to taste.
2. Melt the remaining margarine in a frying pan and add the onion and carrots.
Cover with a lid and cook for about 10 minutes or until soft, stirring occasionally.
Add the vegetarian mince, shoyu/ light soy sauce and vegetable stock.
Bring to the boil and simmer gently, uncovered, for 8-10 minutes.
Season to taste with salt and pepper and any spices of your choice.
3. Put the mince mixture into a baking dish and cover with the mashed potatoes.
Bake at 200(C/400(F/ gas 6 for 30 minutes or until the potato topping is well browned

---------------------------------------

[FONT=Arial, Helvetica, sans-serif]Smoked cheese crepe souffles[/FONT][FONT=Arial, Helvetica, sans-serif][SIZE=-1]Evening entertaining[/SIZE][/FONT][FONT=Arial, Helvetica, sans-serif][SIZE=-1]
Serves 3 as a main course or 6 as a starter[/SIZE][/FONT]
[FONT=Arial, Helvetica, sans-serif][SIZE=-1]For the crepes (x 6)[/SIZE][/FONT]

[FONT=Arial, Helvetica, sans-serif][SIZE=-1]100g plain white flour
1 medium free-range egg
220ml milk
pinch salt
30ml chives, finely chopped
1 tsp sunflower oil
1 tsp vegetable oil [/SIZE][/FONT]
​

[FONT=Arial, Helvetica, sans-serif][SIZE=-1]For the souffle[/SIZE][/FONT]

[FONT=Arial, Helvetica, sans-serif][SIZE=-1]2 medium red onions, finely sliced
2 tsp olive oil
25g butter
25g plain white flour
200ml milk
150g smoked vegetarian Cheddar cheese, finely grated
2 tsp wholegrain mustard
2 medium free-range eggs, separated [/SIZE][/FONT]
​

[FONT=Arial, Helvetica, sans-serif][SIZE=-1]1. Preheat the oven to Gas Mark 6/200 C/400 F.

2. To make the crepes, put all the ingredients except the vegetable oil in a blender and whisk until combined. leave to settle and hicken for 20 minutes.

3. Heat a solid 8cm frying pan and add a little oil to lightly coat the surface. Add a ladle of batter and swirl to coat the surface. Cook crepes for a few minutes until bubbles appear, turn and cook on the other side, or until golden. Make six. These can be made the day before, or earlier, and frozen.

4. Saute the onion in oil until soft and beginning to caramelise. Place a crepe in each hole of a large 6 muffin tin and put a tablespoon of onion in each one.

5. melt the butter in a medium-sized saucepan. Stir in the flour and cook over a low heat for 1 minute, stirring constantly. Now add the milk a little at a time, beating gently. Cook on a low heat for 2-3 minutes.

6. Add the cheese and mustard and mix well.

7. Remove from heat and fold in the egg yolks.

8. Whisk the egg whites to soft peaks and fold into the cheese mixture with a metal spoon. Divide the souffle mixture between the 6 crepes and bake for 15-20 minutes until risen.
[/SIZE][/FONT]

 

[Frosty]

Part 2 will be for meat eaters but please try some of these foods you will be surprised.


To print just goto File in the top left hand corner of internet explorer click file and then click print (If you have a printer that is ) HEHE


I can email you a word copy if you need just message me



Mark

 

[mandy-1975]

WOW Mark

They sound great!!!!!!!!!!!!!!!!!!!!!

Can't wait for part 2

 

[alliecat]

Brilliant Mark, thanks, some of them sound scrummy!! Never had tofu, but I like quorn - is there much difference??

 

[Frosty]

Well i think tofu hold flavors more then quorn and with a better texture
plus it has twice the protein in it then meats.

But if you dont like tofu swap it out for quorn .


mark

 

[alliecat]

Well i think tofu hold flavors more then quorn and with a better texture
plus it has twice the protein in it then meats.

But if you dont like tofu swap it out for quorn .


mark

Thanks, will give the tofu a try and can alway revert to quorn if I don't like it!!

 

[tammy]

Thanks for all the recipes will def be giving them a go. wasn't a veggie before op but can't tolerate meat so have been veggie for nearly 9 weeks! love quorn mince and that so withe your new meal ideas will be happy cooking! Thanks

 

[Thaialina]

Wow. How much effort have you gone to? I'm very impressed. Thanks mark.

 

[Olsbols]

Oooooh, I am so excited about this thread!!! Thanks a million, Mark

Can I add some veggie Indian food that can be made into mush or is very soft?

x

 

[Frosty]

Oooooh, I am so excited about this thread!!! Thanks a million, Mark

Can I add some veggie Indian food that can be made into mush or is very soft?

x

Hi
sure anything to give ideas for food. More the better

 

[Olsbols]

Ooooh... ok, this is a staple food in Orissa and it's called Kitchedi (pron' kitcheri) and can be frozen, although don't keep for longer than a day in the fridge and two weeks in the freezer.

For several servings (GB size!!!) you'll need;

- one cup of rice and two cups of mung dal (or yellow split lentils)

- bit of sunflower (or any everyday) oil, enough to make the spices cook

- three teaspoons of black mustard seeds (or if you have an Asian grocers near you, get some Panch Pooran and use three teaspoons of that!)

- one small green chilli, finely chopped

- two teaspoons of fresh ginger, grated (or the jar version will suffice)

- two teaspoons of tumeric powder

- chopped tomatoes, and any veg you want. However, brocolli, cauliflower and carrots are really nice

- salt to taste (salt really brings out the spices, so you will need to add it)

If you can't get Panch Pooran, than add a teaspoon or two of Garam Masala powder.


Right, if you have a pressure cooker this is a really simple dish to make.

To make the chaunce, heat the oil, then when it is faily hot add the mustard seeds/panch pooran. When it starts to pop and crackle, then add the chilli and ginger. Let that cook for 30 seconds, then add the tumeric and Garam Masala if you are using it. Stir for 10 seconds, making sure it doesn't burn, then add the tomatoes.

Cook for a minute, then add the rice, dal and veggies. Add the salt and then pour boiling water until you have around 4 inches of water over the lot of it (it really is hard to say how much, as I have been making this for years and it's all done by sight! Trial and error, really... as long as it doesn't burn on the bottom, as you can add water in at the end if it's too thick.)

Pop the top of the pressure cooker on and wait until the steam starts to come out the top. Place the old widgy thing on top, and let it go at full heat until you have three good whistles. Then, turn it down and simmer on low heat for 10 mins.

Take off the heat and it's done!!! If there is too much water in it still, let it cook for another 20 mins, the water will go down.

If cooking it in a pan, then boil the dal first... 30 mins should be ok for mung, little longer for tougher dal like Toor or split lentils. You will find it has a bit of 'scum', just remove that with a spoon. Add the veggies and boil it for another 20 mins, then add the rice. Cook until it is all soft.

Get a small pan, heat the oil and follow the chaunce guidelines as above. Add to the pan, but stand back... it spits and crackles when added!!!

Broken up poppadoms are lovely in this dish, as is a nice tomato chutney (homemade!)

x

 

[Frosty]

Just bumping this up so its with the meat addition.

 

[Silver Shoes]

Frosty, thanks so much for bumping this up! Great recipes. I'm a veggie bypasser and I will certainly be cooking some of these when I'm off the soft diet!

thanks,

Kel xx