SEAFOOD swaps

Prepare wholesome meals using vegan and veggie alternatives that provide the same nutrients as fi sh and seafood would do for your diet

Spinach And Barley Salad With Tahini Dressing

KEY INGREDIENTS

Spinach, grains, walnuts, dried figs, dried apricots and tahini provide Omega–3, calcium, iron and protein.

Prep time: 20 minutes

Cook time: 30 minutes

Serves: 4

½ tsp iodized salt

180g pearl barley

50g walnuts

50g SpinneysFOOD Organic Baby Spinach

Handful of SpinneysFOOD Fresh Mint

Handful of SpinneysFOOD Fresh Parsley

Handful of SpinneysFOOD Fresh Basil

Handful of SpinneysFOOD Fresh Dill

50g dried figs

50g dried Turkish apricots

For the tahini dressing

80ml tahini

5cm piece fresh ginger

1 garlic clove

1 tbsp soya sauce

1 tbsp apple cider vinegar

2-3 tbsp water

2 tsp SpinneysFOOD Organic Natural Honey or SpinneysFOOD Pure Maple Syrup

To serve

Handful of mixed SpinneysFOOD Fresh Herbs

1 Place a pot of salted water over a medium heat. Add the barley and bring to a boil. Simmer and cook for approx. 25 minutes or until tender. Drain under cold water until cool. 2 Toast the walnuts in a pan placed over a high heat, then roughly chop. Finely chop the spinach, herbs, figs and apricots. Toss all the ingredients together and place them on a serving platter. 3 Peel and grate the ginger and garlic. In a small mixing bowl, whisk together all the ingredients for the dressing. Add water until a pourable sauce is achieved.

4 Drizzle the dressing over the salad and serve.

Five Bean Curry With Soya Yoghurt Raita

KEY INGREDIENTS

Kidney beans, cannellini beans, white beans and soya yoghurt provide vitamin B12, protein and iron.

Prep time: 20 minutes

Cook time: 30 minutes

Serves: 4

2 leeks

1 green chilli

1 tsp grated ginger

2 garlic cloves

1 tbsp SpinneysFOOD Pure Sunflower Oil

½ tsp SpinneysFOOD Cumin Seeds

½ tsp SpinneysFOOD Fine Sea Salt

1 x 400g tin SpinneysFOOD Whole Peeled Italian Tomatoes

1 tsp mild curry powder

½ tsp SpinneysFOOD Fine Cumin

¼ tsp SpinneysFOOD Fine Turmeric

¼ tsp SpinneysFOOD Garam Masala Powder

100g mung beans, soaked overnight

250-375ml SpinneysFOOD Bottled Drinking Water

250ml coconut milk

1 x 400g tin black beans

1 x 400g tin SpinneysFOOD Organic Red Kidney Beans

1 x 400g tin SpinneysFOOD Cannellini Beans

1 x 400g tin SpinneysFOOD Organic Chick Peas

Handful of SpinneysFOOD Fresh Coriander

½ lemon

For the soya yoghurt raita

1 garlic clove

Thumb-sized piece of fresh ginger

Handful of SpinneysFOOD Fresh Coriander

Handful of SpinneysFOOD Fresh Mint

½ lime

1 SpinneysFOOD Organic Cucumber

½ tsp SpinneysFOOD Garam Masala Powder

250g soya yoghurt

To serve

4 wholewheat flatbreads

Roasted sweet potato, carrot and amaranth salad with green dressing

1 Finely slice the leeks and green chilli. Grate the ginger and crush the garlic. 2 Heat the oil in a pan. Once the oil is hot, add the cumin seeds and toast for a minute. Add the leeks and green chilli to the pan and sauté for approx. 2 minutes or until tender. Add the ginger and garlic, sautéing for a further 2 minutes. Add the salt, tomatoes, dry spices, mung beans, water and coconut milk. Stir over a medium heat for 15-20 minutes. Stir in the tinned beans and chickpeas. 3 Meanwhile, make the raita. Crush the garlic. Grate the ginger. Finely chop the coriander and mint. Zest and juice the lime. Grate the cucumber, squeezing out any liquid. Combine all the ingredients for the raita in a small bowl. 4 Finish off the curry with roughly chopped coriander and a squeeze of lemon.

5 Serve with the warm flatbreads and soya yoghurt raita.

ROASTED SWEET POTATO, CARROT AND AMARANTH SALAD WITH GREEN DRESSING

KEY INGREDIENTS

Chlorella, spinach, nutritional yeast and almonds provide zinc, Omega–3, iron and vitamin B12.

Prep time: 20 minutes

Cook time: 45 minutes

Serves: 4 kombu rice

6 baby carrots

2 medium SpinneysFOOD Beauregard Sweet Potatoes

1 tbsp SpinneysFOOD Mediterranean Extra Virgin Olive Oil

1 tsp SpinneysFOOD Fine Sea Salt

375ml vegetable stock

90g amaranth

90g quinoa

For the green dressing

1 lemon

250ml Greek-style yoghurt

1 tsp chlorella

1 tsp nutritional yeast

Handful of mixed SpinneysFOOD Fresh Herbs (parsley, dill, mint and coriander)

50g SpinneysFOOD Organic Baby Spinach

1 tbsp SpinneysFOOD Mediterranean Extra Virgin Olive Oil

2 tsp capers

1 small garlic clove

½ tsp iodized salt

To serve

1 green apple

Small handful of baby rocket

75g goat’s cheese or vegan feta cheese (optional)

50g toasted almonds

1 Preheat the oven to 200°C, gas mark 6.

2 Peel and halve the baby carrots. Roughly cube the sweet potatoes leaving the skin on. Place the carrots and potatoes on a rimmed baking tray. Drizzle with the olive oil and season with the salt. Toss to coat and place in the oven for 25-30 minutes or until caramelised and cooked through. 3 Place the stock in a medium pot over a high heat and bring to a boil. Add the amaranth and quinoa and lower the heat to a gentle simmer. Cook for approx. 15 minutes or until tender and all the stock has been absorbed. Remove from the heat and place on a serving platter. Set aside to cool. 4 Zest and juice the lemon. Place all the ingredients for the green dressing in a blender or food processor and pulse until smooth. 5 Slice the apple into matchsticks. Rinse the rocket. Crumble the goat cheese. Roughly chop the almonds. 6 Toss together the amaranth, quinoa, apple and rocket. Arrange the goat’s cheese on top with the almonds and drizzle over the dressing.

BROCCOLI AND COURGETTE LASAGNE WITH CHEAT'S VEGAN CHEESE SAUCE

KEY INGREDIENTS

Soya milk, cannellini beans, nutritional yeast, iodized salt and seeds provide protein, iron and iodine.

Prep time: 30 minutes

Cook time: 1 hour 15 minutes

Serves: 6-8

320g broccoli florets

400g courgettes

2 tbsp SpinneysFOOD Mediterranean Extra Virgin Olive Oil

1 tsp SpinneysFOOD Fine Sea Salt

½ tsp SpinneysFOOD Black Pepper, freshly ground

1 x 340g SpinneysFOOD Tomato for Bolognese

230g lasagna sheets

100g vegan mozzarella

50g vegan parmesan

For the cheat’s vegan white sauce

1 small brown onion

1 tbsp SpinneysFOOD Pure Sunflower Oil

1 x 400g tin SpinneysFOOD Cannellini Beans

½ tsp SpinneysFOOD Fine Sea Salt

Pinch of ground nutmeg

250ml SpinneysFOOD Soya Milk

1 tsp nutritional yeast

For the crunchy seed topping

10g flaxseeds

40g sunflower seeds

10g chia seeds

20g breadcrumbs

½ tsp smoked paprika

¼ tsp SpinneysFOOD Fine Sea Salt

Pinch of SpinneysFOOD Fine Cayenne Pepper

1 tbsp SpinneysFOOD Mediterranean Extra Virgin Olive Oil

1 Preheat the oven to 200°C, gas mark 6. Line a roasting tray with baking paper. 2 Slice the broccoli florets into1cm thick rounds, letting the florets on the edges fall off. Slice the courgettes. Toss the broccoli and courgettes in the olive oil, salt and pepper. Place in the oven and roast for approx. 10-15 minutes or until tender and slightly crisp. 3 Remove from the oven and lower the oven temperature to 180°C, gas mark

4. 4 Finely slice the onion. 5 Heat the oil in a medium-sized pan. Sauté the onion until golden and tender. Remove from the heat and cool.

6 In a blender or food processor, combine all the white sauce ingredients and blitz until smooth and creamy. 7 Lightly oil a rectangular baking dish and spread a spoonful of tomato sauce over the bottom. Top with a layer of lasagna sheets. Spoon a thin layer of the white sauce over the sheets. Top with a layer of broccoli and courgette, then a layer of tomato sauce and a layer of parmesan. Repeat the layers until the ingredients are used up, ending with a layer of lasagna sheets topped with tomato sauce, mozzarella and parmesan. Cover the dish tightly with foil and place in the oven. Bake 40 minutes, until the sheets are tender and the mixture is bubbling. 8 Meanwhile, prepare the seed topping. Line a baking tray with parchment paper. In a medium-sized bowl, combine the seeds, breadcrumbs and seasoning with the olive oil. Spread in an even layer over the baking tray and bake for 15-20 minutes or until golden. Remove from the oven and set aside. 9 Once 40 minutes have passed, uncover the lasagna and bake for a further 10 minutes, until the top begins to brown. 10 Remove from the heat and allow to sit for 5 minutes before sprinkling with the crunchy seed topping and serving.

Sticky Marmite Tofu With Pickled Shiitake Mushrooms And Kombu Rice

KEY INGREDIENTS

Yeast extract, tofu, shiitake mushrooms, seaweed and edamame beans provide vitamin B12 and D, calcium and Omega–3.

Prep time: 30 minutes (plus chilling time)

Cook time: 30 minutes

Serves: 4

For the kombu rice

370g sushi rice short-grain rice

625ml SpinneysFOOD Bottled Drinking Water

1 tbsp rice vinegar

2 tbsp soya sauce

1 tsp sesame oil

1 piece dried kombu

For the pickled shiitake mushrooms

180g shiitake mushrooms

60g granulated sugar

125ml soya sauce

125ml rice vinegar

250ml SpinneysFOOD Bottled Drinking Water

For the sticky Marmite tofu

280g medium firm tofu

1 tbsp SpinneysFOOD Pure Sunflower Oil

1 tbsp soya sauce

1 tbsp Marmite

2 tbsp SpinneysFOOD Organic Natural Honey

1 tsp nigella seeds

To serve

3 small radishes

½ SpinneysFOOD Organic Cucumber

160g blanched edamame beans

Pickled ginger

1 Rinse the rice in cold water and drain. Place in a medium-sized pot along with the water, rice vinegar, soya sauce, sesame oil and kombu on top. Place the lid on top and bring to a boil. Lower the heat and cook for approx. 15-20 minutes, or until the rice has absorbed all the liquid. Set aside and keep warm. 2 Quarter the shiitake mushrooms. In a small pot, bring the mushrooms, sugar, soya sauce, vinegar and water to a simmer over a medium-high heat. Cook, stirring occasionally, until the sugar has dissolved, approx. 5 minutes. Transfer the mushrooms to a sterilised jar. Cover and chill for at least 1 hour. 3 Drain the tofu and pat it dry with a paper towel. Slice the tofu into 2cm cubes. Heat the oil in a large cast-iron or nonstick pan over a medium-high heat. Add the tofu and fry on either side for approx. 2-3 minutes or until golden and crisp on both sides. In a small bowl combine the soya sauce, Marmite and honey and stir until combined. Lower the heat and stir in the Marmite sauce. Cook for approx. 2 minutes or until the sauce becomes thick and glossy and coats the tofu. Add in the nigella seeds and stir to coat. 4 Finely slice the radish and cucumber. 5 Divide the rice between four bowls and top with the tofu, pickled shiitake, edamame beans, finely sliced radish, cucumber and pickled ginger.