5 BIRTHDAY! IT’S
th
OUR
Favourite recipes from Members & Staff
Thank you
We would like to offer a huge thank you to Meera Bentley of Mrs B’s Plant-Based Kitchen for making our Birthday Cake to celebrate our 5th Birthday! Why not try out Mrs B’s Healthier Buckwheat Pancakes...
Healthier Buckwheat Pancake Serving: Makes 12 Cooking Time: 20 minutes Ingredients: • 1 cup Buckwheat Flour • 2 tbsp Cacao Powder • ½ tsp of Baking Powder • ½ tsp of Bicarbonate Soda • 3 tbsp Aquafaba, juice from tin of chickpeas • 2 tbsp Maple Syrup • ¾ - 1 cup Plant Milk Toppings: Any fruit, maple syrup or shredded coconut. Top tip: Make sure you use chickpeas in water, not salted water.
Method: 1. Combine flour, bicarbonate soda, baking powder and cacao in a bowl. 2. In another bowl, whisk all of the wet ingredients together - except the aquafaba. 3. Combine the two & mix. 4. Whisk aquafaba in a separate bowl until frothy. 5. Fold into a pancake mix. 6. Check consistency is good for pancakes. 7. On medium heat, pour a ladle full of pancake mix into a pan - cook until bubbles disappear, approx 2 minutes & flip. Cook for a further 1-2 minutes and top with desired toppings.
A message from
Meera Bentley from
Mrs B’s Plant-Based Kitchen
“The secret ingredient is always love” Inspired by mum and grandma making delicious meals for the family, I quickly learned that nothing brings people together like good food. Mrs B’s Plant-Based Kitchen is helping me express my passion for making delicious and satisfying food in a more health conscious way (but of course, still have a naughty treat here and there.)
Find us on Facebook search Mrs B’s Plant Based Kitchen & on Instagram ‘mrs_bentleys_kitchen
Breakfast Biscuits
Banana Smoothie
Serving: Makes 6 Cooking time: 12 minutes
Serving: Makes 1
Submitted by Carol Denny
Submitted by Marie Wellings
Ingredients: • 1 Banana, Chopped • 500g Natural Yoghurt • 1tbsp of Honey • 1level tbsp of Spirulina Powder Method: 1. Pour the yoghurt into a blender. 2. Add the rest of the ingredients & blend well. Top tips:
Ingredients: • 1 Cup of Oats • 2 Mashed Bananas • ⅓ Cup of Dried Fruit & Seeds Hint: Use over ripe, blackened bananas, mash it well so that no lumps remain. Also, I have used pumpkin seeds & cranberries Method: 1. Mix the oats, bananas and dried fruit in a bowl. 2. Split the mixture into 6 and roll into small balls. 3. Flatten with a fork, to form a biscuit shape. 4. Bake for 12 minutes on 160 degrees in a fan oven. Top tip: To make flapjacks, you need to at least double the mixture quantity.
Too thick? Add a dash of skimmed milk. Recently completed a work out? Add a scoop of protein powder.
Gains on toast
Submitted by Taylor Drew
Serving: Makes 1 Cooking Time: 2 minutes Ingredients: • Baked Beans • 1 Handful of grated cheese • Tuna • Brown Bread, toasted Method: 1. Add the beans and cheese to a jug, microwave for 2 minutes. 2. Mix the tuna into the beans. 3. Pile onto your toast.
Quinoa Breakfast Scramble
Submitted by John Bonner
Cooking time: 10 minutes Ingredients: • 2 Jalapenos or Chillies • ½ Cup of Quinoa • 2 Scrambled Eggs • ½ Avocado, cubed • 1 tbsp of Homemade Salsa • ½ tsp of Pepper • ¼ tsp of Garlic Salt Salsa • 4 - 6 Tomatoes • Bunch of Fresh Coriander • 1 Onion • 2 Jalapenos or Green Chillies • 1 Large Garlic Clove • 1-2 Limes • Extra Virgin Rapeseed or Olive Oil Method: 1. Place cooked quinoa in a bowl. 2. Add the egg and avocado. 3. Top with homemade salsa. 4. Season with salt & pepper and garlic salt. 5. To make the Salsa, finely chop tomatoes, coriander stalks, and peel and chop the onion. 6. Add to a blender, the chopped chillies, peel and grated garlic, the juice from the lime, oil and season with salt and pepper. 7. Add more lime juice if required, cover and set aside to infuse. Top tip: Make the salsa the day before.
Chicken Curry
Submitted by Colin Rust
Serving: 6 - 8 people Cooking time: 30 minutes Ingredients: • 1kg Chicken Breast • 2 pkts of Chopped Onions • 2" Piece of Fresh Ginger, peeled • 1 Garlic Bulb • 2 Medium Sized Chillies • Ground Cumin • Garam Masala Turmeric • 3 Tins Chopped Tomatoes • 1 Tin Chick Pea Dhal (Hint: Sainsbury’s sell it) • 1 x pkt Coriander Method: 1. Take one large saucepan & put a splash of vegetable oil in the bottom. Get your chicken & if you have bought breasts then cut into small chunks & place in the pan. If you have bought chunks just chuck them in. Fire up the cooker & get the chicken cooking turning regularly. 2. While this is going on put one teaspoon of Cumin, Turmeric & Garam Masala into a small pot, mix up and leave to one side. Hint: Doesn't have to be a flat tsp & if your feeling adventurous use a little more of each, but don't go crazy.
3. Put your chopped onions into a blender along with 4 cloves of the garlic & the peeled ginger, chopped into 4 smaller pieces. Now, it depends on whether you like hot curry or mild so you decide how many of the chillies you put in. I would go for 2 initially so cut the ends off & discard. Cut the remainder up into smaller pieces & add to the onions etc. (leave the seeds in). Blend all of the above together & they will make what looks like a thick paste. Hint: Smell those flavours, lift the lid & you will know where you are going. 4. Right, the chicken should nearly be done by now & cooked through so add the Cumin mix to the pan & stir thoroughly to season the chicken. Once you have done this immediately add the onion mix & again agitate well. You will smell the flavours all coming together from the pan & so add the tin of chick pea dhal & stir this in. Hint: By now the pan is beginning to fill up nicely with flavoursome food so keep stirring it. 5. The chicken will be cooked through by now so if you are happy that the chicken is cooked through (don't over cook it because we don't want it dried out) empty the 3 tins of chopped tomatoes into the pan & stir it all together.
6. Now, at this point I like to add salt (I think it adds to the flavour). If you like salt also then add 2 tsps to the pan and mix in. I find it transforms the flavour but feel free to try it before you add the salt & if it suits your taste then leave the salt out. 7. Your pan should be well full by now but if you have some space left you can add a small amount of water to the blender to get the little bits of onion mix out. Don't put too much water in as we don't want the curry to be too liquidy but we don't want to waste the little bits of flavour from the blender do we? Bring it all to the boil & leave it to simmer for about 10 more minutes. 8. You can eat this curry immediately if you want but I like to let it stand, sometimes for 24 hours or more because the flavours seem to get richer. If you are going to let it stand then once cool place in the fridge. If not, tuck in straight away with rice of your choice & nan bread if you like the little extras. 9. The coriander can be chopped & sprinkled over the curry when you serve it.
Top Tips: Experiment with amounts of the different ingredients as we all have our own preferences on flavour and spiciness. Find what suits you but you have to start somewhere. You can freeze this if you can't eat it all at once. It also keeps well in the fridge for a few days so you can use it again with say jacket potatoes, yum yum. If you have a smaller family just reduce the amount of ingredients pro rata, but my philosophy is to make a lot because it always gets eaten very quickly. Enjoy.
Lentils & Veggies in a Nut Sauce
Submitted by Meera Bentley
Ingredients: Nut Sauce • 4tbsp Natural Peanut or Almond Butter • ½tsp Sesame Oil • 2” Ginger, chopped • 2 Cloves of Garlic, chopped • 1 Small Chilli (optional) • 1 Cup of Coconut Milk (light or full fat) • 1tbsp Soy Sauce or Liquid Amino’s • 1tbsp Sugar or Maple Syrup • Handful of Chopped Coriander • 2-3tsp Limes • 1tsp Lime Zest • 2tsp Siracha Sauce • ¼tsp Cayenne Pepper Lentils • ½ Cup Red Lentils • Low Salt Vegetable Stock (optional) • Water Veggies • Mushrooms • Sliced Courgettes • Sliced Bell Peppers • Sliced Onions • Sliced Baby Corn • Spinach • Sliced Fresh basil Hint: (I prefer sliced chestnut or baby button mushrooms chopped in half & baby courgettes)
Method: Hint: Short on time? Let lentils cook whilst making the sauce. 1. Blend the nut sauce ingredients until smooth. Taste and adjust to preference. Hint: For more saltiness add salt, for more sweetness add sugar or maple syrup or for a hint of spice add chilli or cayenne. 2. Set aside the sauce. 3. Cook lentils in 1½ cups of water (add stock, if you are using). Cook until soft or until water has all gone. (If lentils are still crunchy - cook them for longer.) Drain the lentils and keep aside. 4. Add a splash of oil to your pan, and put on a medium heat, add onions and cook until soft (around 3 minutes.) 5. Add a splash of water if sticking (resist adding more oil). 6. Add peppers, baby corn and mushrooms and cook for a further 2 - 3 minutes. 7. Add courgette, basil and spinach. 8. Add in your lentils and nut sauce and mix well. Reduce the heat and cook for 5 minutes. 9. Taste - adjust to your preference. If the lentils are still not cooked then let it cook until they are soft. 10. Serve over rice, noodles or quinoa. Garnish with coriander and chilli flakes.
A Feast in 3 minutes
Rice Delight
Cooking time: 3 minutes
Cooking time: 20 minutes Serves: 1 or 2
Submitted by Pat Sowter
Ingredients: • 1 Small Dish of Beef Stir Fry
Ingredients: • Cooked Long Grain Rice
Hint: This can be purchased from Frank Parkers Butchers
Hint: A portion should be around per person,
• 1 Special Mexican Style Rice Packet
Method: 1. Put the beef stir fry in a frying pan with a little vegetable oil & cook. Stirring occasionally. 2. Put the rice in the microwave for 2 minutes. 3. Add the rice to the frying pan and mix together. Top tip: Select a bottle of red wine to accompany the dish, I suggest an Australian Shiraz.
Submitted by Terry Harris
• • • • • • •
of rice 60 - 90g uncooked.
Sliced Onion Carrot (diced) Broccoli (diced) Cauliflower (diced) Mushroom (diced) Cooked Chicken / Fish or Prawns Salt & Pepper
Method: 1. Prepare you Chicken / Fish in advance and cook to your taste. 2. Boil the long grain rice in a pan for around 10-15 minutes. 3. Add vegetables to a wok, cover with boiling water and simmer. When the water has evaporated the veg should be cooked. 4. Add the rice, seasoning and cooked chicken / fish and stir all the ingredients together. Top tip: Looking for a bit of extra flavour, add soy sauce or flavouring e.g. stock cube.
Eve’s Pudding
Egg & Rocket Pizzas
Cooking time: 30 minutes Serves: 4 - 6
Cooking time: 30 minutes Serves: 2
Ingredients: • 500g (1lb) Apples • Sugar to taste • 100g (4oz) Margarine • 100g (4oz) Caster Sugar • 100g (4oz) Self Raising Flour • 2 Eggs
Ingredients: • 2 Seeded Wraps • A little Olive Oil , for brushing • 1 Roasted Red Pepper, from a jar • 2 Tomatoes • 2 tbsp Tomato Purée • 1 tbsp Chopped Dill • 2 tbsp Chopped Parsley • 2 Eggs • 65g pack Rocket • ½ Red Onion, very thinly sliced
Submitted by Tracey Pursall
Hint: Stew the apples, until semi soft. Not a fan of apples, try raspberries, plums, peaches or pineapple instead). Method: 1. Peel Apples and stew for a short time, with 2 tbsps of sugar to sweeten - this should take approx 30 mins. 2. Grease an oven proof dish. 3. Add the margarine and sugar to a mixing bowl and cream together until light and fluffy. 4. Beat the eggs one at a time, adding a little sieved flour to each 5. Mix the eggs into the margarine and sugar, add the remaining sieved flour and stir. 6. Place fruit in the greaseproof dish and pour over the cake mixture 7. Bake in a pre-heated over on Gas Mark 4 for 30 minutes, until firm to touch. 8. Serve with custard of cream.
Submitted by Clare Payne
Method: 1. Heat oven to 200C/180C fan/gas 6. Lay the tortillas on two baking sheets, brush sparingly with the oil then bake for 3 mins. Meanwhile chop the pepper and tomatoes and mix with the tomato purée, seasoning and herbs. Turn the tortillas over and spread with the tomato mixture, leaving the centre free from any large pieces of pepper or tomato. 2. Break an egg into the centre then return to the oven for 10 mins or until the egg is just set and the tortilla is crispy round the edges. Serve scattered with the rocket and onion. Top tip: Stuck for ideas on what to cook? BBC Good Food is a great resource: https://www.bbcgoodfood.com/ recipes/egg-rocket-pizzas
If you keep good food in your fridge, you will eat good food. - Errick McAdams -
Lentil Bolognase
Chickpea Curry
Cooking time: 1 Hour Serves: 4 - 6
Cooking time: 40 minutes Serves: 2
Ingredients: • 1 Cup of Split Red Lentils • 1 x Small Onion, chopped • 3 x Garlic Cloves, chopped • 2 x Celery Sticks, chopped • Bunch of Spinach • 2 x tbsp Tomato Puree • 1 x Litre of Veg Stock • Dessert sp of Brewers Yeast • 800g Tinned Tomatos • 3 x Blobs of Olive Oil • 1 x tbsp Dried Parsley
Ingredients: • 2 x Medium Onions • 2 x Cloves of Garlic • 1 tsp Ground Corriander • 1 tsp Garam Masala • 1 tsp Turmeric • 400g Tinned Tomatoes • 400g Tinned Chickpeas • 1 x Bag of Spinach • 400g Coconut Milk
Submitted by Marie Wellings
Method: 1. Warm the oil. 2. Add the chopped veg. 3. When these are soft, add the lentils, stock, tomato puree, tomatoes and the Brewer’s yeast. 4. Bring to boil and then simmer for 20-25 mins. 5. In the last few minutes add the parsley!
Submitted by Rich Seymour
Method: 1. Chop the onion and brown the garlic cloves in the pan. 2. Add spices and season to taste 3. Add tomatoes and simmer for 20 minutes until the sauce thickenes. 4. Add coconut milk and simmer for 20 minutes until the sauce thickens. 5. Rinse chickpeas and spinach. 6. Warm through until spinach wilts.
Thai Chicken Salad
Florientine Enchilada’s
Serves: 4 - 6
Cooking time: 15 minutes Serves: 2
Submitted by John Bonnor
Ingredients: • Ginger & Lime • 1 x tbsp Coconut Oil • 1 x Red Onion • 1 x tbsp Grated Garlic • 1lb Boneless Chicken Thighs/Breast Dressing: • 4 x tbsp Lime Juice • 3 x tbsp Fish Sauce • 1 x tbsp Fresh Ginger • 2 x tsp Red Pepper Flakes • 1 x tbsp Honey • 3 x tbsp Olive Oil Salad: • Cabbage • 1 x Red Pepper, Diced • 3 x Carrots • 2 x Spring Onions Chopped • ¼ Cup of Chopped Corriander • ¼ Cup of Fresh Basil • ¼ Cup of Cashews, Toasted and Chopped Method: 1. Heat coconut oil - medium heat. 2. Add chicken, onion and garlic cook until chicken is golden. 3. Allow to cool and then shred. 4. Pop the dressing ingredients into the blender. 5. Add pepper flakes. 6. Add chicken to the salad. 7. Add dressing. 8. Add toasted cashews .
Submitted by Shayne Tyson
Ingredients: • 400g Flour • 250ml Milk • Grated Cheese • 2 x Eggs • 50g Spinach Pancake: 1. Blend flour, milk and 1 egg together to make a pancake - as thin as possible. Cheese Sauce: 1. Mix flour, cheese and milk together. 2. Pop mixture into the microwave, stiring every 15 seconds until the sauce thickens. To Finish: 1. Once the pancake has cooled, place spinach leaves, cheese sauce and the poached egg in the centre. 2. Roll the pancake into a sausage 3. Place in an oven proof dish, grate cheese on top. 4. Cook for 10 -15 mins.
Mushroom & Lemon Risotto
Submitted by Marie Wellings
Cooking time: 1 hour Serves: 4 Ingredients: • 1x Cup of Arborio Rice • 1L of Veg Stock • 250g Mushrooms, sliced • 1x Lemon (Juiced) • 3tbsp Olive Oil • Tot of Sherry • 2x Celery Sticks, chopped • 2x Sprigs of Fresh Thyme • 1x Onion, chopped • 6x Garlic Cloves, crushed • 100g Grated Cheese Method: 1. Fry mushrooms in a little oil 2. Add lemon juice and 2 cloves of garlic. 3. Remove thyme leaves and add 4. Put to one side. 5. Heat the stock. 6. Add oil to pan. 7. Add chopped veg and saute. 8. Once soft, add the rice. Hint: Keep the rice moving until it looks like its sticking to the pan!
9. Add the Sherry. 10. Keep adding stock as it soaks into the ingredients - keep it moving! 11. Once the stock has all been added, add the cheese and turn the heat off. 12. Serve once the cheese has melted.
Bacon Cakes
Submitted by John Bonner
Ingredients: • 6x Rashers of Bacon • 2x Medium - large Potatoes • 1x Onion Finely chopped • 2x Eggs • 2x tbsp Self Raising Flour • Salt and Pepper • Oil Top tip: Most supermarkets sell bags of cooking bacon, it’s very good. However, choose carefully else you could end up with chunks of gammon! Method: 1. Snip bacon into tiny pieces. 2. Mince or grate potatoes into a mixing bowl. 3. Stir flour and season with salt and pepper. 4. Add eggs and mash together. 5. Warm oil into a large frying pan. 6. Once hot enough drop spoonfuls of mixture into the pan. 7. Flatten and turn once until golden 8. Keep warm until you have used all of the mixture. 9. Serve with baked beans. Hint: To jolly up add cost effective tin of baked beans, add a dollop of best butter with worcester sauce or soy sauce. KIKKOMAN recommended!
Sticky Malt Loaf
Submitted by Tracey Pursall
Cooking time: 50 mins (15 min prep) Ingredients: • Sunflower Oil • 150ml Hot Strong Tea • 175g Malt extract (extra for glazing) • 85g Dark Muscovado Sugar • 300g Mixed Fried Fruits • 2 Large Eggs, beaten • 250g Plain Flour • 1tsp Baking powder • ½ tsp Bicarbonate of Soda Method: 1. Heat oven to 150ºc/130ºc, fan/ gas. 2. Line the base and ends of 2 greased and non stick loaf tins with strips of parchment paper. 3. Pour hot tea into the bowl with malt, sugar, dried fruit. Stir well and then add eggs. 4. Tip in flour, then quickly stir in the baking powder and bicarbonate of soda, then pour into prepared tins equally. Bake for 50 mins, until firm and well risen. Stick a skewer into the centre of the loaf, if it comes out clear, its cooked! 5. Once cooked, leave to rest for a few mins. Gently tap sides of the tins, put onto baking racks whilst still warm, brush the entire loaves with malt extract. Leave to cool, or like me, love it hot with butter on!
Top Tips! • Malt extract - Holland & Barrett • You can freeze the loaf, put into a foil parchment (Aldi cheapest) and tightly pack loaf, then put cling film over and freeze for up to 6 months. • Loaf keeps well in a sealed tin with lids. • May add nuts, if no allergies.
ENJOY!
Lentil & Cheese Wedges
Beetroot Soup
Cooking time: 30 mins Serves: 6
Cooking time: 25 mins Serves: 4 - 6
Ingredients: • 80g Red or Puy Lentils • ¾ Pint of Water • 1x Large Onion • 1oz Best Butter • 4oz Chedder Cheese or Manchego • 1x tbsp Mixed Herbs • 1x Egg • Breadcrumbs, wholemeal or plain, any will do • Salt and Pepper to taste
Ingredients: • 1x Onion, chopped • 2x Garlic Cloves, crushed • 2x Celery Sticks, chopped • 500g Beetroot • 1 ½ ltrs of Chicken Stock • Tbsp Olive Oil • 2x Carrots, chopped • 150g Plain Yoghurt • Chopped Tarragon to serve
Submitted by John Bonner
Method: 1. Cook lentils until soft, if using dried, soak in bicarbonate of soda and water overnight until water dissolves. 2. Fine chop onion and saute in butter until soft and perhaps transparent. 3. Combine with other ingredients, press into a well oiled 9 inch tin (sandwich sponge tin). 4. Bake at 190ºc, gas mark 5 for 30 mins. 5. Serve with some green salad and red pepper wedges, hot or cold.
Submitted by Marie Wellings
Method: 1. Preheat the oven to 180ºc. 2. Tear off beetroot leaves; do not cut off roots, scrub, clean and roast for one hour, cooked when skin is wrinkled and peels easily. 3. In a frying pan, gently fry chopped carrots, celery and crushed garlic. Add to saucepan with the stock and shredded beetroot leaves. Cover with lid and leave to simmer for 8 mins. 4. Rub skin of beetroot and chop up. Put into a processor, blend with a small amount of stock mixture. 5. As you blend, add more stock mixture. 6. Sieve to remove any fibrous threads. Add some water if it is too thick. Serve hot or chilled with a swirl of yoghurt and a scattering of chopped tarragen. Top tip: Freeze in batches to use a later date. Enjoy!
Onion Cakes
Submitted by John Bonner
Serves: 6 Ingredients: • ¾ Cup of Flour • 1x tbsp of Sugar • 1x tsp of Baking Powder • 2 ½ Cup of Chopped Onions • ¾ Cup of Milk • Crushed Cornflakes • Egg Wash • 1x tbsp Cornmeal Method: 1. Blend together to form a dough. 2. Roll out ½ inch thick or less. 3. Dip into egg mixture. 4. Dip into cornflakes. 5. Shallow fry until golden.