Vegan recips Júlia Román

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BEST ORIGINAL RECIPS

MOUTHWATERING DISHES MADE WITHOUT ANY ANIMAL PRODUCTOCTS.

BEST VEGAN RECIPS

EASY TO LEARN EASY TO MAKE

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INDEX Sweetheart slaw with passion fruit dressing Easy tomato chutney Wine-gummy tomatoes Veggie noodles with curried coconut sauce Watercress soup Sicilian roasted cauliflower & Brussels sprouts

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VEGAN DESSERTS Vegan chocolate tart with rhubarb Vegan toffee apple upside-down cake Cranberry & chilli jam Gluten-free chocolate brownies Vegan blueberry pancakes

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Veganism is both the practice of abstaining from the use of animal products, particularly in diet, and an associated philosophy that rejects the commodity status of animals.A follower of either the diet or the philosophy is known as a vegan.

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Vegan diets tend to be higher in dietary fibre, magnesium, folic acid, vitamin C, vitamin E, iron and phytochemicals, and lower in dietary energy, saturated fat, cholesterol, long-chain omega-3 fatty acids, vitamin D, calcium, zinc and vitamin B12. Well-planned vegan diets can reduce the risk of some types of chronic disease, including heart disease, and are regarded as appropriate for all stages of the life-cycle by the American Academy of Nutrition and Dietetics, the Australian National Health and

Medical Research Council, and Dietitians of Canada. Because uncontaminated plant foods do not provide vitamin B12 (which is produced by microorganisms

such as bacteria), researchers agree that vegans should eat B12-fortified foods or take a supplement. Whether it’s delicious vegetarian recips here to inspire you.

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Sweetheart slaw with passion fruit dressing

INGREDIENTS 1-sweetheart cabbage 3-large spears of asparagus 3-spring onions 2-sticks of celery 1-large green eating apple 1-carrot PASSION FRUIT DRESSING 1-large orange 3-tripe passionfruit, plus extra to serve 2-tablespoons cold-pressed extra virgin olive oil 1-tablespoon poppy seeds

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METHOD For the dressing, finely grate the orange zest into a bowl and squeeze in all the juice. Halve the passion fruit and scrape in the pulp, then add the oil and mix together. Finely slice the cabbage, discarding the core. Remove the woody ends from the asparagus, then finely slice along with the trimmed spring onions and celery. Peel and coarsely grate the apple and carrot.

NUTRITION PER SERVICE Pop all the shredded fruit and veg into a large bowl. Pour over the dressing, mix well and season to taste.Enjoy straight away, or better still, cover and refrigerate for 1 to 2 days so the veggies soften slightly and the flavours mingle and develop. Mix well before serving and spoon over a little extra passion-fruit pulp, top with shredded spring onions and sprinkle with poppy seeds.

Calories 271 14% Fat 15.5g 22% Saturates 2.3g 12% Protein 10g 22% Carbs 28.8g 11% Sugar 27g 30% Salt 0.12g 2% Fibre 14.1g

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Easy tomato chutney INGREDIENTS 250 gred onions 500 g mixed-colour tomatoes 1-fresh red chilli 75-ml red wine vinegar 140 g brown sugar

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METHOD Peel and finely slice the onions, roughly chop the tomatoes and deseed and finely slice the chilli. Put everything in a pan, season to taste and stir well to combine. Simmer for 30 to 40 minutes or until jammy.

NUTRITION PER SERVICE Simmer for 30 to 40 minutes or until jammy. Pour into a sterilised jar and leave to cool. Keeps for up to 4 weeks in the fridge. Perfect on toast with a chunk of cheddar.

Calories 17.8 1% Fat 0g 0% Saturates 0g 0% Protein 0.2g 0% Carbs 4.5g 2% Sugar 4.5g 5% Salt 0g 0% Fibre 0.3g

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Wine-gummy tomatoes INGREDIENTS 3.5 kg large mixed tomatoes 8-cloves of garlic olive oil ½ a bunch of fresh soft herbs, such as chives, mint, basil or fennel tops 200 ml extra virgin olive oil

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METHOD Preheat the oven to 100ºC/210ºF/ gas ¼. Halve the tomatoes and lay them cut-side up in two baking trays. Sprinkle lightly with sea salt. Peel and finely slice the garlic, then fleck a couple of garlic slices onto each tray. Drizzle the lot with olive oil.

oven and leave to cool. Roughly chop and scatter with a few herbs, then layer up the tomatoes in sterilised jars. Top up with extra virgin olive oil to cover, pop the lids on and keep in the fridge where they’ll sit for up to 2 weeks.

NUTRITION PER SERVICE Calories 141 7% Fat 12.2g 17% Saturates 1.9g 10% Protein 1.5g 3% Carbs 6.1g 2% Sugar 5.7g 6%

Pop in the oven for 4 hours, or until soft and sticky. Remove from the

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Veggie noodles with curried coconut sauce INGREDIENTS 2-green courgettes 2-yellow courgettes 1-large carrot 2-corn cobs (kernels only) 200 g fresh peas or mangetout 1-large handful of mixed herbs, such as coriander, flat-leaf parsley, rosemary, oregano.

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METHOD First make the sauce. Peel and roughly chop the shallot, garlic and ginger, roughly chop the chilli. Juice the turmeric, if using fresh. Zest and juice the lime. Blitz all the sauce ingredients in a food processor until combined, then season to taste – the sauce should be smooth and creamy. Using a julienne peeler or spiraliser, cut the courgettes and carrot into long noodles.

NUTRITION PER SERVICE Place in a bowl with the rest of the vegetables, slicing the mangetout diagonally (if using). Pour over the sauce and mix well. Pick, finely chop and sprinkle over the herbs and reserved coconut (if using). Leave to marinate for 30 minutes, until the ‘noodles’ have softened slightly, then serve with lime wedges for squeezing over.

Calories 598 30% Fat 36.2g 52% Saturates 28g 140% Protein 18.8g 42% Carbs 53.4g 21% Sugar 25.6g 28% Salt 0.42g 7% Fibre 16.8g

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Watercress soup

INGREDIENTS 2-potatoes 2-onions 2-cloves of garlic olive oil 400 ml organic stock 3-bunches of watercress

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METHOD Peel and roughly chop the potatoes, onions and garlic. In a large saucepan, heat a little olive oil, then sauté the potato, onion and garlic until the onions are translucent. Add the stock and simmer until the potato is soft.

NUTRITION PER SERVICE Chop and add the watercress and simmer for a further 3 to 4 minutes. Using a hand blender, liquidise the soup until smooth.Serve with a swirl of crème fraîche and some Fortt’s Bath Oliver biscuits, if you like.

Calories 235 12% Fat 4.2g 6% Saturates 0.7g 4% Protein 10.3g 23% Carbs 41.4g 16% Sugar 11.6g 13% Salt 0.2g 3% Fibre 6.3g

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Sicilian roasted cauliflower & Brussels sprouts INGREDIENTS 50 g pine nuts 1-large head of cauliflower 300 g Brussel sprouts 50g raisins 12-strands of saffron 2-tbsp olive oil 2-tbsp garlic oil

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METHOD Preheat the oven to 200C/gas 6. Place the pine nuts on a baking tray and roast in the oven until golden, set aside to cool down. Trim the outer leaves and base from the cauliflower then cut into small florets. Trim the ends from the Brussels sprouts and slice

NUTRITION PER SERVICE in half, keeping hold of the loose leaves. Cover the raisins in boiling water, leave for about 20 minutes, then drain and set aside. Place the cauliflower florets and sprouts in a large roasting pan, scatter over the saffron threads then pour over the olive and garlic oils.

Calories 310 16% Fat 24g 34% Saturates 3g 15% Protein 8g 18% Carbs 16g 6% Sugar 15g 17% Salt 0.3g 5% Fibre 5.1g

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VEGAN DESSERTS

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Vegan chocolate tart with rhubarb INGREDIENTS 150 ml soya milk 4-cardamom pods 4-tablespoons sugar 1-tablespoon cornflour 250 g dark vegan chocolate (70%) 1-teaspoon vanilla extract

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METHOD

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Preheat the oven to 180ยบC/gas 4. Lightly grease a 25cm loose-bottomed tart tin.

Trim any excess and prick all over with a fork. Return to the fridge for 30 minutes.

To make the pastry, sift the flour, icing sugar and ginger into a large bowl. Roughly chop and add the margarine and, working quickly, rub into the dry ingredients.

Bake the pastry blind for 15 minutes. Remove the weight and cook for a further 10 to 15 minutes, until golden brown and cooked through.

Add enough cold water so you can bring the mixture together into a ball. Wrap the dough in clingfilm and chill for 30 minutes.

For the filling, place the soya milk in a small pan with 200ml water, crush and add the cardamom pods, and the sugar, then warm over a low heat.

Calories 344 17% Fat 17.6g 25% Saturates 5.4g 27% Protein 5g 11% Carbs 78.1g 30% Sugar 70.6g 78%

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Vegan toffee apple upsidedown cake INGREDIENTS 25 g vegan margarine , plus extra for greasing 3-dessert apples 195 g muscovado sugar 180 g plain flour 1-teaspoon bicarbonate of soda 1½ teaspoons mixed spice 80 ml sunflower oil 1-tesapoon vinegar 1-lemon

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METHOD Preheat the oven to 180ยบC/gas 4 and grease and line the base of a 23cm square cake tin. Core and coarsely grate 2 of the apples and finely slice the remaining apple. Melt 85g of the sugar and the margarine in a pan, then pour into the prepared tin. Top with the sliced apple in a single layer. Combine the flour, 110g of sugar, the bicarbonate of soda and

NUTRITION PER SERVICE mixed spice in a bowl. In a separate bowl, combine the oil, 180ml water, the vinegar, grated apple and lemon zest. Mix the dry ingredients with the wet, quickly but thoroughly. Roughly chop and stir in the walnuts, then pour over the layer of apples in the cake tin. Bake for 30 minutes, or until a skewer comes out clean. Leave the cake to cool for 5 minutes before turning out.

Calories 340 17% Fat 17.9g 26% Saturates 2.8g 14% Protein 3.8g 8% Carbs 39.6g 15% Sugar 25.6g 28%

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Cranberry & chilli jam INGREDIENTS 2-red onions 4-cloves of garlic 3-4 long fresh red chillies olive oil 500 g fresh cranberries 150 g sugar 40 ml red wine vinegar

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METHOD Peel and finely slice the onions, peel and finely chop the garlic, then deseed and finely slice the chillies. Place the onions, garlic and chillies in a large pan over a low heat with a little oil and sweat down for 8 to 10 minutes, or until soft but not coloured. Add the cranberries, sugar, vinegar and 50ml of water. Simmer gently for 15 to 20 minutes,

NUTRITION PER SERVICE or until the berries are soft and breaking down but still just holding their shape. Gently mash a little and cook for a further 15 minutes, or until thickened and jammy. Season with sea salt, black pepper and a drizzle of oil, then allow to cool.

Calories 17.8 1% Fat 0.2g 0% Saturates 0g 0% Protein 0.2g 0% Carbs 4.2g 2% Sugar 3.8g 4% Salt 0g 0% Fibre 0.4g

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Gluten-free chocolate brownies INGREDIENTS 6-tbsp ground flaxseed 1x 400g tin of aduki beans, drained and rinsed 75 ml sunflower oil 200 g light soft brown sugar 55 g cocoa powder 55 g ground almonds 1-tsp gluten-free baking poweder 1- tsp vanilla extract.

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METHOD The day before you make your brownies, place the carton of coconut cream in the fridge and leave for 24 hours to thicken up. Preheat the oven to 180C/gas 4. Lightly grease a 23cm square brownie tin with sunflower oil and line with baking paper. In a bowl, combine the ground flaxseed with 9 tablespoons of water, stir well and leave to one side to thicken up. (The flaxseed

NUTRITION PER SERVICE will absorb all of the liquid, acting as a binder for the brownies.) Place the beans in a food processor and blitz to a smooth paste. Add the flaxseed mixture, sunflower oil, sugar, cocoa, ground almonds, baking powder and vanilla extract, then pulse everything again until you have a rich and glossy batter.

Calories 440 22% Fat 27g 39% Saturates 11g 55% Protein 8g 18% Carbs 43g 17% Sugar 33g 37%

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Vegan blueberry pancakes INGREDIENTS 1-tablespoon ground flaxseed 1-tablespoon coconut oil 250 ml unsweetened organic soya milK or almond milk 1-teaspoon cider vinegar 125 g wholemeal flour 1-teaspoon golden caster sugar

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METHOD Whisk together the ground flaxseed and 2½ tablespoons of cold water, then set aside to thicken. Meanwhile, melt the coconut oil in a small pan over a medium heat, then leave to cool slightly. Combine the soya or almond milk and cider vinegar. Add the melted coconut oil, then whisk in the flaxseed mixture.

Combine the flour, sugar, baking powder, bicarbonate of soda and salt, then make a well in the middle. Gradually pour in the wet mixture, stirring continuously until combined – don’t worry if there are still a few lumps. Fold in the blueberries, then set aside.

NUTRITION PER SERVICE Calories 178 9% Fat 6.9g 10% Saturates 3.6g 18% Protein 4.8g 11% Carbs 25.3g 10% Sugar 5.1g 6% Salt 1.2g 20% Fibre 3.7g

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More and more people are turning to a vegan diet for the health benefits: increased energy, younger looking skin and eternal youth are just some of the claims from enthusiastic plant eaters.

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Just like veganism is the sustainable option when it comes to looking after our planet, plant-based living is also a more sustainable way of feeding the human family. Preventing the exploitation of animals is not the only reason for becoming vegan, but for many it remains the key factor in their decision to go vegan and stay vegan.

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VEGAN NUTRITION REFERS TO THE NUTRITIONAL ASPECTS OF VEGAN DIETS. DIETS WICH INCLUDE NO ANIMAL PRODUCTS


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