SERVES 2
PREP TIME 10 MINS
2 ripe avocados, halved
4 vine‐ripened tomatoes, sliced
2 handfuls of fresh basil leaves
15g pine nuts
2 tablespoons extra virgin olive oil
1 teaspoon good‐quality balsamic vinegar
1. Stone the avocados and slice thickly. Peel off the skin and discard.
2. Arrange the avocado slices on 2 serving plates and top with the tomatoes and basil leaves. Sprinkle with pine nuts.
3. Drizzle with olive oil and balsamic vinegar to serve.
SERVES 2
PREP TIME 7 MINS
500g white cabbage, cored and finely shredded
2 fennel bulbs, cored and finely shredded juice of 2 lemons
6 tablespoons olive oil
1 teaspoon fresh thyme leaves
1 teaspoon dried fennel seeds
1 tablespoon fresh parsley
1. Toss all the ingredients together in a large bowl and serve.
SERVES 2–3
PREP TIME 10 MINS
COOKING TIME 12–15 MINS
1 medium celeriac
3 medium carrots, peeled and thinly sliced
1 teaspoon organic vegetable bouillon (stock) powder
1 tablespoon freshly snipped chives, to garnish (optional)
1. Peel the celeriac and cut into roughly 3cm pieces. Put it into a saucepan with the carrots and cover with plenty of cold water. Bring to the boil and cook for 12–15 minutes, or until the vegetables are very tender.
2. Drain in a colander, then return to the saucepan and sprinkle with the stock powder. Either mash or purée with a stick blender until smooth. Warm through gently before serving, and sprinkle with fresh chives if liked.
SERVES 2
PREP TIME 10 MINS
250g fresh peas, washed
100g mangetout, trimmed and halved lengthways
4 spring onions, trimmed and sliced
½ cucumber, trimmed and cut into roughly 2cm pieces
a small handful of freshly shredded mint leaves
2 tablespoons freshly snipped chives
4 tablespoons natural soya yogurt
1 garlic clove, peeled and crushed
1. Toss all the ingredients together lightly and tip into a serving dish. Cover and chill for 30–60 minutes before serving.
SERVES 4 AS A SIDEDISH AND 2 AS A MAIN MEAL SALAD
PREP TIME 10 MINS
100g white cabbage, finely shredded
2 medium carrots, peeled and thinly sliced diagonally
½ red pepper, deseeded and finely sliced
1 medium courgette, trimmed and finely sliced
¼ medium onion, peeled and finely chopped
2 tablespoons pumpkin or sunflower seeds
2 tablespoons pine nuts
1 tablespoon freshly squeezed lemon juice
5 tablespoons plain soya yogurt
1. Toss the cabbage, carrots, pepper, courgette, onion, pumpkin seeds and pine nuts together.
2. Drizzle with lemon juice, spoon over the soya yogurt, toss well and serve.
SERVES 2
COOKING TIME 12 MINS
150g fine green beans, trimmed
2 teaspoons extra virgin olive oil
½ small onion, halved and chopped
2 garlic cloves, peeled and finely sliced
100g ripe cherry plum tomatoes, halved
1. Cook the beans in a pan of boiling water for 5–7 minutes, until tender. Meanwhile, heat the oil in a small frying pan and gently fry the onion and garlic for 4–5 minutes, stirring regularly until softened.
2. Add the tomatoes and continue cooking for a further 2 minutes, until they have softened but still retain their shape.
3. Drain the beans, then return them to the saucepan and add the tomato and onion. Toss well together and serve.
SERVES 4
PREP TIME 10 MINS
COOKING TIME 25–30 MINS
100g millet
herbal seasoning or a pinch of sea salt
1 onion, peeled and chopped
1 cauliflower, cut into small florets Onion gravy (see below)
1. Wash the millet and drain. Put it into a medium‐sized pan, add the seasoning and bring to the boil. Simmer for 20 minutes.
2. Meanwhile place the onion and cauliflower in a second pan and cover with water. Bring to the boil, then lower the heat and simmer for 5 minutes. Remove from the heat, drain and return to the pan. Mash with a potato masher.
3. Drain the millet and mix into the mashed cauliflower and onion mixture. Serve warm, with the onion gravy.
For the onion gravy
MAKES 250ML
COOKING TIME 25–30 MINS
2 onions, peeled and sliced
2 teaspoons olive oil
2 teaspoons tamari soy sauce
2 teaspoons arrowroot
1. Place the onion and olive oil in a pan with 6 tablespoons of water and cook gently for 15–20 minutes, until the onions are translucent.
2. Mix the tamari with the arrowroot and add to the onion mixture along with 500ml of just‐boiled water, mixing well.
3. Cook over a medium heat for 10 minutes and serve hot.
SERVES 2
PREP TIME 5 MINS
200g mixed salad leaves, e.g. watercress, rocket, radicchio, baby spinach or chard
3 sticks celery, sliced
leaves of 1 Belgian endive
a handful of mixed sprouting beans
For the pesto
175g whole Brazil nuts
200ml olive oil
3 garlic cloves, peeled
a large handful of coriander leaves (about 60g)
juice of 2 lemons
1. Place all the ingredients for the pesto in a food processor or blender and process until smooth.
2. Place the salad leaves in a bowl with the celery and endive, add the pesto and toss to coat the leaves.
3. Sprinkle over the sprouting beans and serve immediately.
PREP TIME 15 MINS
COOKING TIME 45 MINS
A selection of vegetables – sweet potatoes, red peppers, courgettes, red onion wedges and garlic cloves – are drizzled with olive oil and roasted in the oven until golden. Pine nuts and cherry tomatoes are added for the last 10 minutes of cooking time. Serve with a fresh raw salad. (Leftover roasted vegetables can be served cold in a quinoa salad for next day’s lunch.)
Note This can be a main meal or a vegetable side.
SERVES 2
PREP AND COOKING TIME 40 MINS
150g brown rice, rinsed
2 teaspoons organic vegetable bouillon (stock) powder
1 tablespoon extra virgin olive oil
½ medium red onion, peeled and chopped
1 medium carrot, peeled and finely sliced
½ red pepper, deseeded and cut into roughly 1.5 cm pieces
1 garlic clove, peeled and finely chopped
1 medium courgette, trimmed and cut into roughly 1.5cm cubes
50g frozen peas
nori (seaweed) flakes (optional)
1. Cook the rice with the stock powder in boiling water for 25–30 minutes, or according to the packet instructions.
2. While the rice is cooking, heat the oil in a large frying pan and gently fry the onion, carrot and pepper for 5 minutes, until softened.
3. Add the garlic and courgette and cook for 2 minutes more, then stir in the peas. Cook over a very gentle heat until the peas are hot, stirring regularly.
4. Drain the rice and tip into the pan with the vegetables. Toss together well and serve, sprinkled with nori flakes if you like.
SERVES 2
PREP AND COOKING TIME 5 MINS
200g baby spinach leaves
200g tofu
100g baby salad leaves
2 garlic cloves
100g watercress
2 tablespoons cider vinegar
1 tablespoon wheat‐free tamari soy sauce
8 tablespoons olive oil
dried seaweed to garnish
1. Lightly steam the spinach for 1–2 minutes, then arrange on plates with the tofu (see page 172 for how to prepare) and salad leaves.
2. Place the garlic, watercress, vinegar, tamari and olive oil in a food processor or blender and process until smooth. Pour this dressing over the salad, sprinkle over the seaweed and serve.
SERVES 1
PREP TIME 10 MINS
125g cucumber, finely sliced
25g bean sprouts
25g alfalfa sprouts
30g fresh watercress leaves
juice of ½ lemon
2 tablespoons chopped fresh mint
a couple of pok choi leaves
1 generous tablespoon of shelled hemp seeds
6 water chestnuts (optional)
1. Mix the cucumber, sprouts, watercress, lemon juice and mint in a bowl. Add the pok choi leaves and sprinkle with shelled hemp seeds. Add water chestnuts for a crunchy texture.
SERVES 2
PREP TIME 5 MINS
COOKING TIME 5 MINS
500g white or green cabbage, cored and shredded
1 teaspoon sesame oil
1 tablespoon water
100g cashew nuts
1 tablespoon wheat‐free tamari soy sauce
1. Steam the cabbage for just 3 minutes so that it is still crisp and green.
2. Meanwhile place the sesame oil and water in a non‐stick frying pan and cook over a high heat for about 1–2 minutes, until the water boils and evaporates.
3. Add the cashew nuts and tamari followed by the steamed cabbage, stir well and serve immediately.
SERVES 2
PREP TIME 10 MINS
½ fennel bulb, trimmed and finely sliced
14 radishes, trimmed and halved
2 medium carrots, peeled and thinly sliced diagonally
40g plain unsalted cashew nuts
2 tablespoons sunflower seeds
2 tablespoons pumpkin seeds
1 punnet of freshly snipped cress
For the dressing
2 tablespoons freshly squeezed orange juice
1 tablespoon extra virgin olive oil
¼ teaspoon sesame oil
½ garlic clove, peeled and crushed
½ teaspoon wholegrain mustard
1. Whisk the orange juice, oils, garlic and mustard together to make the dressing, and set aside.
2. Gently toss the fennel, radishes, carrots, nuts, sunflower and pumpkin seeds. Spoon over the dressing, sprinkle with cress and serve.
SERVES 2
PREP TIME 7 MINS
COOKING TIME 8 MINS
1 tablespoon cold‐pressed sunflower oil
2 medium carrots, peeled and sliced
1 medium‐large courgette, trimmed and sliced
½ red pepper, deseeded and cut into roughly 2cm pieces
150g small broccoli florets
100g baby corn, trimmed and halved lengthways
3 spring onions, trimmed and sliced
2 garlic cloves, peeled and crushed
1 teaspoon finely grated fresh ginger
50g plain cashew nuts (optional)
1 teaspoon cornflour, blended with 1 tablespoon cold water
1 tablespoon organic cider vinegar
1 teaspoon tomato purée
1 tablespoon light agave syrup
4 tablespoons cold water
1. Heat the oil in a large frying pan or wok and stir‐fry the carrots, courgettes, red pepper, broccoli and baby corn for 4–5 minutes.
2. Add the spring onions, garlic and ginger, and the cashew nuts, if using, and cook for a further minute, stirring. Mix the cornflour paste, vinegar, tomato purée, agave syrup and cold water.
3. Stir into the pan and cook for 1 minute more, until the sauce is glossy and lightly coats all the vegetables. Serve.
SERVES 2
PREP TIME 6 MINS
COOKING TIME 7 MINS
1 × 410g tin of butter beans, drained
½ tablespoon white miso
60ml vegetable stock
2 tablespoons olive oil
3 spring onions, chopped
fresh chopped chives
fresh chopped parsley to garnish
1. Place the butter beans, white miso and stock in the food processor with 1 tablespoon of olive oil and blend until smooth.
2. Place the remaining oil in a small pan with 1 tablespoon of water, add the onions and cook over a moderate heat for 3–4 minutes. Add the butter bean mixture and cook, stirring constantly, for 2–3 minutes.
3. Remove from the heat, stir in the chives, and serve immediately, garnished with parsley.