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Monday

Apple and pecan porridge

Breakfast

Apple and pecan porridge
Whey protein shake

Ingredients

Basic porridge

  • 160 g rolled oats
  • 600 ml organic soya milk

Apple & pecan topping

  • 30 grams unsalted pecans
  • 1 eating apple
  • Maple syrup

Method

  1. For the basic porridge, place the oats and the milk (or 600ml water) into a large pan over a medium heat, and add a tiny pinch of sea salt.
  2. Bring to a steady simmer for 5 to 6 minutes, stirring often to give you a smooth, creamy porridge, and loosening with extra milk, if needed.
  3. Serve as is, or while it’s blipping away in the pan, follow the next steps to prepare the apple and pecan topping.
  4. Snap the pecans up into little pieces, then toast in a small dry non-stick frying pan over a medium heat for 3 to 4 minutes, or until lightly golden.
  5. Remove the apple stalk then use a box grater to coarsely grate it onto a chopping board (core and all).
  6. Stir the grated apple and a little maple syrup through then porridge then divide between bowls.
  7. Scatter the pecans on top then drizzle with a little extra maple syrup, if you like.

Serves 4

Coronation chickpea sandwich

Lunch

Coronation chickpea sandwich
Ham and cheese sandwich

Recipe credit to Sustainable Kitchen

Ingredients

  • 1 can of chickpeas, drained and smashed
  • 500ml rapeseed oil
  • 1 mug celery, diced
  • 1 small red onion, diced
  • 2 cloves garlic, crushed
  • ½ tsp paprika
  • 2 tbsps fresh herbs, e.g. parsley, basil. Finely chopped
  • 1/2 mug diced gherkins/pickles
  • 2 tbsp lemon juice
  • 1/2 tsp sea salt
  • fresh pepper, to taste
  • 3 tbsp vegan mayo


Directions

  1. Drain chickpeas and place in a large bowl (retain the chickpea water for step 2) and mash well - you can use a potato masher, or the bottom of a jar to smash them.
  2. Blend the chickpea water until stiff peaks have formed and drizzle in the rapeseed oil until a creamy consistency is formed. Add a tablespoon of lemon juice, salt and pepper to taste. Combine with the mashed chickpeas.
  3. Add the celery, gherkins, red onion, crushed garlic, and paprika to the chickpeas and stir through.
  4. Add remaining ingredients and mix well. Add more paprika or salt & pepper, or lemon juice to your taste.
  5. Serve as a sandwich filling with lettuce, tomatoes or other fresh salad ingredients or alternatively, serve as a side to a salad. It tastes great on toast too!

Dinner

Brinjal pickle vegetables and spiced tofu steak
Steak and chips

Ingredients

For the brinjal pickle

  • 3 tbsp vegetable oil
  • 1 red onion, diced
  • 2 cloves garlic, sliced
  • 1 tsp ground cumin
  • 1 tsp ground turmeric
  • 1 tsp ground coriander
  • ½ tsp coriander seeds
  • ½ tsp cumin seeds
  • Black pepper, to taste
  • 25 g fresh ginger, peeled and grated
  • 25 g muscovado sugar
  • 50 ml red wine vinegar
  • 2 aubergines, diced
  • 100 ml water

For the flatbread

  • 150 g wholemeal flour
  • 125 ml water
  • Salt

For the main dish

  • Spray oil
  • ½ tin chickpeas, drained
  • 100 g fresh okra
  • 2 sweet potatoes
  • 2 tbsp chopped fresh coriander
  • 200 g calcium-set firm tofu, pressed
  • 1 red chilli, pureed

Method

For the brinjal pickle

  1. Heat the oil in a large pan and add the onion. Cook until tender and add the garlic. Add the spices and ginger, mix thoroughly and cook for 1 minute. Add the sugar and vinegar and heat through. Add the aubergine and mix thoroughly to combine all ingredients. Add 100 ml of water and cook down till it resembles a chutney

For the flatbread

  1. Mix the wholemeal flour and water with a small amount of salt together to form a dough. Divide into 4 equal pieces and leave to rest.
  2. You can follow the other sections of the recipe while the dough rests and finish cooking the bread before serving so it’s warm and fresh.
  3. When rested, roll out each piece until it is 2 mm thick.
  4. Heat a large frying pan over a high heat and place the flatbread in one at a time into the dry pan. When they start to bubble up, flip over and cook on the other side.

For the main dish

  1. Spray the sweet potato with oil and season. Place into a roasting dish and cook in the oven on 180°C until coloured and soft.
  2. Put the chickpeas, okra and brinjal pickle into a saucepan and heat through. When the okra is soft, add the sweet potato and coriander and remove from the heat.
  3. Divide the tofu into 4 equal pieces and brush with the chilli puree. Pan-fry the tofu using spray oil and serve with the pickled vegetables and flatbread.

TIP: Look for calcium in the ingredients list of your tofu

Brinjal pickle vegetables and spiced tofu steak

Tuesday