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Chicken Delight
(Serves 2)
2 chicken breasts (or turkey)
Handful of basil leaves
8 cherry tomatoes
Miso or bouillon (1/2 cup)
Handful of mung bean sprouts or fresh herbs
2 handfuls of green salad leaves
Handful of spinach
Lay a sheet of foil in a baking tray and place the chicken breasts on the foil. Tear the basil leaves, halve the tomatoes and toss over the chicken. Using a teaspoon of bouillon or miso, mix with a half cup of boiling water to make a stock and then pour over the chicken. Fold over the foil to make a parcel and bake in the oven on 200 degrees C/400 degrees F/Gas 6 for 20 minutes.
Serve the chicken on a bed of raw or lightly steamed spinach with a salad made from the fresh herbs, mung sprouts and salad leaves.
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Quinoa Porridge
(Serves 1)
2 cups water
1 cup quinoa grain
Pinch of bouillon powder
Boil the water and then add the quinoa. Season with a pinch of bouillon powder (don't use table salt). Bring water back to the boil and simmer on lo heat for approx. 7 minutes. Switch off and let sit for 15 minutes.
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Sweet Potato Shepherd's Pie
(Serves 4)
2 tsp virgin olive oil
1 garlic clove. Peeled and cubed
1 onion, peeled and sliced
2 sticks celery, washed and sliced
1 bay leaf
1 small butternut squash, peeled, halved, deseeded and cut into small pieces
450ml vegetable stock (made with 1 vegetable stock cube or your own stock)
420g can 'no added' salt red kidney beans, rinsed in a colander under cold running water and drained
2 red or yellow peppers, washed, deseeded and sliced
4 tomatoes, washed and sliced in half
2 medium courgettes, sliced
1 broccoli head, finely chopped
3 medium carrots, sliced
2 tbsp finely chopped fresh parsley
1tsp arrowroot
4 sweet potatoes, steamed for 15 minutes until soft, and mashed
Heat a little water and the olive oil in a large saucepan. Add the garlic, onion, celery and bay leaf and simmer for approximately 3 minutes. Add the squash and heat for a further 3 minutes, stirring. Pour in the stock and bring to a boil over a medium heat. Simmer gently for 10 minutes, stirring occasionally. Add the kidney beans, peppers, tomatoes, courgettes, broccoli and carrots. Simmer for a further 5 minutes until the squash is just tender. Stir in the parsley. Add a little arrowroot to thicken.
Transfer into a baking dish, mix the sweet potato mash with a little of the cooking water and a dash of tamari sauce and add as a topping and bake for 15 minutes at 200 degrees C/400 degrees F/Gas 6. Just enough to set.
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Aduki Bean Casserole
(Serves 4)
1 cup aduki beans (soak for 2 hours before cooking)
1 vegetable stock cube
1 tbsp miso paste
2 carrots
1 small squash, roughly chopped
1 onion, peeled and sliced
1 handful chervil
1 handful sprouted seeds
1 head chicory
1 radish per chicory leaf
Use 1 cup aduki beans to 3 cups water. Add the veggie stock cube to the water, bring to the boil and simmer 30 minutes. (If you add a strip of the seaweed kombu to the stew, it adds lots of fantastic nutrients to your meal. Rinse one strip under water and add to stew. You don't have to eat the seaweed to get the nutrients). Half way through the 30 minutes, add the squash. At the en of the 30 minutes, add the onion and carrots. Add the chervil and garnish with chicory, sprouted seeds and radishes.
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Millet Mash
(Serves 4)
1 cup millet
1 small cauliflower, thinly sliced
21/2 cups water
Pinch of sea salt
¼ cup fresh parsley, chopped
Wash the millet and drain well. Add a pinch of salt to the water and bring to the boil. Thinly slice the cauliflower, and then add to the water along with the millet. Bring to the boil and then reduce heat and simmer for 20 minutes. Remove from the heat and mash well with a potato masher. Fold parsley in just before serving.
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Onion Gravy
(Serves 4)
2 large onions, peeled and thinly sliced
1 tsp olive oil
2 cups spring water
2 tsp wheat free tamari sauce
Thickener (1 tsp arrowroot)
Peel and slice the onions. Warm the oil in a pan with a little water and add the onions. Simmer for 15 minutes on a low temperature. Add the spring water. Combine the tamari and arrowroot with enough cold water to dissolve. Add this mixture to onion and water, mix and stir over a medium heat until thick and clear. Blend for a smooth gravy.
Alternatively you can use a miso soup pack. Simply add boiling water to the powder and use as gravy over the millet mash.
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Creamy Broccoli Soup
(Serves 4)
3 heads of broccoli, chopped
6 cups of water or more (enough to cover the vegetables)
1 whole fennel, diced
1 vegetable bouillon cube
Handful of fresh tarragon and handful of fresh sage leaves
1 cup of fresh sprouts
Boil water, add the broccoli and simmer for 7 minutes. Turn off the heat and add all other ingredients except the sprouts. Blend in a food processor. You may adjust soup consistency by adding more or less water. Add the sprouts into the blender once everything else is blended, or serve soup with whole sprouts as garnish. You can vary the recipe by using different types of herbs such as fresh parsley, coriander or dill.
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Mung Bean Casserole
(Serves 4 )
1 cup mung beans
1 vegetable stock cube
2 carrots
1 onion
1 handful chervil
1 fennel
2 cups kale, steamed for 2-3 minutes
¼ tsp turmeric powder
½ tsp coriander powder
¼ tsp cumin powder
1 pinch salt
Use 1 cup mung beans to 3 cups water. Add the vegetable stock cube to the water, bring to the boil and simmer for 30 minutes. Add the turmeric, coriander and cumin. After 30 minutes, add the onion and carrots. Decorate with generous amounts of chervil and serve on bed of fennel, kale and sprouted seeds. Clover sprouts are great.
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Haricot Bean Salad
(Serves 4)
1 can 'no added salt' beans
1 celery stick, washed and chopped
3 baby pickles, finely chopped
1 red pepper, sliced
1 yellow pepper, sliced
Sauerkraut and salad leaves
Sprinkle of sunflower seeds
Vinaigrette dressing
Toss all the ingredients together to make this delicious salad
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Gourmet Brown Rice Recipe
(Serves 4)
1 cup brown rice
1 vegetable stock cube
2 carrots
1 onion
½ cup fresh peas
Add one cup of brown rice to 2 cups of boiling water. Add the stock cube. Simmer for 20 minutes until the rice is tender and almost all of the water has been absorbed but not totally absorbed. Take off the heat and let sit for 10 minutes, when it will be ready to serve. Toss in the peas at the last moment.
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Squash and Sweet Potato Soup
(Serves 4)
6-8 cups water
1 vegetable bouillon cube
3 cups butternut squash, cubed
1 fennel
1 cup sweet potatoes or yams, cubed
1 cup carrots, cubed
6-8 onions, sliced
1 handful tarragon and parsley
1 clove garlic
Sprinkle of pumpkin and sesame seeds
Add the stock cube to the water and bring to the boil. Add the squash, fennel, sweet potatoes, carrots and onions to lightly boiling water for 5-8 minutes until tender but firm. Take away from heat and add the tarragon, parsley and garlic. Blend in the food processor. Soup may be thicker or thinner depending on the amount of water used. Garnish with chopped up radishes, pumpkin seeds and sesame seeds.