Whether on the go or dining in, here is a tempting array of morsels to whet your appetite. The super scrumptious, versatile pasty fillings can also be used to stuff pancakes, a variety of whole vegetables, cabbage, lettuce or vine leaves. The adaptable Thai Butternut & Root Vegetable and the Ratatouille & Lentil pasty fillings make lovely lunches as well.
You will also find crispy fritters, baby burgers and a wonderful selection of tasty filo pastry parcels, which are perfect for snacking or serving as a starter. The succulent Falafels (Sprouted Chickpea Falafel Pittas with Tahini-Lemon Dressing) come with a nutritious sprouting option and my own special sauce. The decorative Rainbow Superfood Muffins decisively cross the line into savoury territory and come complete with a stunningly colourful array of unusual toppings.
These mini feasts can be enjoyed as soon as they come out of the oven or pan, but are good cold, too. Many can be made well in advance, freezing and reheating without losing either texture or flavour.
Makes 6 | Prep 50 minutes, plus making and chilling the pastry and making the Thai Curry Paste | Bake 30–35 minutes
Dairy-free option | Gluten-free option | Nut-free option | Vegan option
Light, crisp, tasty pastry is one of the hallmarks that make my spelt pasties so popular; the other is the filling – this chunky, curried filling is by far the most popular choice. If you are serving these warm, transfer them to plates using a wide spatula as they are fragile.
1 quantity Spelt Pastry, chilled for at least 2 hours
white spelt flour, for rolling out
1 egg, beaten
black onion seeds, to garnish
For the filling:
2 tbsp sunflower or raw coconut oil
1 onion, chopped
1 bay leaf, scrunched
2 tbsp Thai Curry Paste, or to taste
150g/5½oz/heaped 1 cup carrots, scrubbed and chopped
150g/5½oz/1 cup potatoes, scrubbed and chopped
150g/5½oz/1 cup swede (rutabaga), peeled and cut into 1cm/½ in chunks
150g/5½oz/1 cup butternut squash, peeled, de-seeded and chopped
150g/5½oz/heaped 1 cup sweet potato, peeled and cut into 1cm/½ in chunks
1½ tsp sea salt
70g/2½oz/¾ cup grated block creamed coconut
freshly ground black pepper
To serve as a main meal, make double the quantity of filling, and add 400ml/14floz/1¾ cups water to the vegetables while they are cooking. Add 200ml/7fl oz/¾ cup plus 2 tbsp coconut cream along with the freshly squeezed juice of 2 limes just before serving, then scatter with chopped coriander (cilantro) and serve with rice or naan bread and pickles.
Another option for serving the filling as a main meal is to stir in 125ml/4fl oz/½ cup rice or soya (soy) cream or plain dairy yogurt, topping with chopped fresh coriander. Serve with rice, poppadoms and a selection of chutney.
All the pasties, including the Ratatouille & Lentil Pasties can be glazed and frozen raw, then baked from frozen in a preheated Fan 200°C/Fan 400°F/Gas 7 oven for about 50 minutes.
Dairy-free option
Use 1 quantity Dairy-free Spelt Pastry.
Gluten-free option
Use 1 quantity Gluten-free Pastry and use brown rice flour for rolling out.
Nut-free option
Use sunflower oil instead of coconut oil and omit the block creamed coconut.
Vegan option
Use 1 quantity Vegan Gluten-free Pastry and omit the egg.
Makes 6 | Prep 40 minutes, plus making and chilling the pastry | Bake 30–40 minutes
Dairy-free option | Gluten-free option | Nut free | Vegan option
This filling has a rich flavour due to liberal use of olive oil and the browning technique. You may find browning the vegetables individually a bit puzzling, but it deepens the flavour. Just make sure the vegetables are browned as instructed in the method before you turn them over.
1 quantity Spelt Pastry, chilled for at least 2 hours
white spelt flour, for rolling out
1 egg, beaten
sesame seeds, to garnish
For the filling:
4 tbsp olive oil
115g/4oz/¾ cup onions, chopped
2 garlic cloves, smashed
115g/4oz/1½ cups aubergines (eggplant), chopped into 1cm/½in chunks
115g/4oz/scant 1 cup courgettes (zucchini), chopped into 1cm/½in chunks
115g/4oz 1 cup mixed (bell) peppers, de-seeded and chopped into 1cm/½in pieces
70g/2½oz/scant 1/3 cup floury (Idaho or baking) potatoes, peeled and coarsely grated
115g/4oz/slightly heaped ½ cup puy lentils
150ml/5fl oz/⅔ cup passata (tomato puree)
1 tbsp tomato purée (tomato paste)
200ml/7fl oz/¾ cup plus 2 tbsp water
4 tbsp dry red wine
2 tsp vegetable bouillon powder
1 bay leaf, scrunched
4 thyme sprigs, tied together
sea salt and freshly ground black pepper
To transform the filling into a stew for an evening meal, double or triple the quantities and add extra water half way through the cooking.
Dairy-free option
Use 1 quantity Dairy-free Spelt Pastry.
Gluten-free option
Use 1 quantity Gluten-free Pastry and use brown rice flour for rolling out.
Vegan option
Replace the spelt pastry with 1quantity Vegan Gluten-free Pastry.
Makes 12 | Prep 40 minutes | Bake 30–40 minutes
Dairy-free option | Gluten-free option | Vegan option
These might remind you of Christmas, but they taste good all year round, as the tartness of the cranberries cuts through the richness of the cheese. They also make an unusual harvest festival or Thanksgiving treat. Choose a ripe Camembert and include sourdough breadcrumbs, if you can.
125ml/4fl oz/½ cup olive oil
3 large onions, sliced
1 bay leaf, scrunched
2 tbsp finely chopped sage leaves, or 1 tbsp dried
175g/6oz/3 cups fresh wholegrain breadcrumbs
450g/1lb/4 cups cranberries, defrosted if frozen
225g/8oz Camembert, cut into 1cm/½ in cubes
225/8oz/heaped 1 cup cooked and peeled chestnuts, chopped
225g/8oz filo pastry (phyllo pastry dough), defrosted if frozen, each sheet about 46×30cm/18½×12in
3 tbsp butter, melted
sea salt and freshly ground black pepper
black onion seeds, to garnish (optional)
Dairy-free and Vegan options
Replace the Camembert with 225g/8oz/1 cup vegan cream cheese.
Gluten-free option
Use gluten-free breadcrumbs in the filling, and replace the filo pastry with 12 round rice wrappers, about 16cm/6¼in in diameter and defrosted if frozen. Soak them in hot water for 20 seconds, then dry on kitchen paper. Add 1 tbsp filling to each, then roll into spring-roll shapes, sealing the edges with water, if necessary. Deep- or shallow-fry the stuffed rolls for 4 minutes, or until they are golden brown and crisp. Alternatively, they can be steamed for about 10 minutes until the filling is hot.
Makes 12 | Prep 40 minutes | Bake 30–40 minutes
Dairy free | Gluten-free option | Nut-free option | Vegan
The mushroom risotto filling here is quite intense; the toasted nuts deepen the richness. Field mushrooms, such as chestnut (cremini) or portobellos, have a full flavour, but I like to add a few very finely chopped fresh shiitake mushrooms for the extra flavour they add.
225g/8oz filo pastry (phyllo pastry dough), defrosted if frozen, each sheet about 46×30cm/18½×12in
4 tbsp olive or sunflower oil, blended with 1 garlic clove and ½ tsp salt for brushing (use an electric hand-held mixer)
1 tbsp blue poppy seeds, for sprinkling
For the Mushroom-Garlic Risotto:
150ml/5fl oz/⅔ cup olive or sunflower, or
140g/5oz/½ cup raw coconut oil
8 garlic cloves, chopped
3 large onions, sliced
2 bay leaves, scrunched
175g/6oz/heaped ¾ cup arborio rice
450g/1lb/6½ cups mushrooms, wiped and chopped
1 tsp sea salt, plus extra for seasoning
300ml/10fl oz/1¼ cups (hard) cider or unsweetened apple juice, boiling
about 300ml/10fl oz/1¼ cups vegetable stock, boiling
115g/4oz/¾ cup cashew nuts, toasted and chopped
85g/3oz/1½ cups flat-leaf parsley, including stalks, finely chopped
freshly ground black pepper
Gluten-free option
Replace the filo pastry with 12 round rice wrappers, about 16cm/6¼in in diameter and defrosted if frozen. Soak them in hot water for 20 seconds, then dry on kitchen paper. Add 1 tbsp filling to each, then roll into spring-roll shapes, sealing the edges with water, if necessary. Deep- or shallow-fry the stuffed rolls for 4 minutes, or until they are golden brown and crisp. Alternatively, they can be steamed for about 10 minutes until the filling is hot.
Nut-free option
Use sunflower or olive oil instead of coconut oil, and replace the cashew nuts with 115g/4oz/¾ cup toasted sesame seeds.
Creamy risotto
If you want to serve the risotto as a creamy supper dish, add more stock, stirring until the risotto is creamy. Halve the amount of parsley and stir in 55g/2oz/½ cup freshly grated Parmesan cheese or vegan-style Parmesan just before serving.
Makes 12 | Prep 40 minutes | Cook 30–40 minutes
Dairy-free option | Gluten-free option | Nut-free option | Vegan option
This recipe is slightly modified from the Greek classic. It uses ricotta instead of feta cheese, which produces a creamier result. You can, however, use well-drained feta or vegan cream cheese, if you prefer. Including the seeds creates a unique chewy texture – a welcome surprise.
2 tbsp cumin seeds
2 tbsp coriander seeds
2 tbsp fennel seeds
5 tbsp olive oil, plus extra for brushing
3 onions, thinly sliced
3 garlic cloves, finely chopped
900g/2lbs frozen leaf spinach, defrosted and very well drained
450g/1lb/2¼ cups ricotta or feta cheese, drained, if necessary
4 tbsp pumpkin seeds
4 tbsp sunflower seeds
1 tbsp vegetable bouillon powder
½ tsp freshly grated nutmeg
freshly grated zest and juice of 2½ lemons
225g/8oz filo pastry (phyllo pastry dough), defrosted if frozen, each sheet about 46×30cm/18½×12in
sea salt and 10 grinds of black pepper
55g/2oz/4 tbsp butter, melted, or raw coconut oil
Dairy-free and Vegan options
Replace the ricotta or feta cheese with an equal quantity of silken tofu or vegan cream cheese, drained if necessary, and the butter for brushing with 4 tbsp sunflower oil.
Gluten-free option
Use 12 round rice wrappers, each about 16cm/6½in in diameter, defrosted if frozen, and follow the instructions for soaking Cranberry, Chestnut & Camembert Filo Pastries. Fill each one with about 1½ tbsp of the spinach and cheese mixture, then cook as instructed.
Nut-free option
Use sunflower or olive oil instead of coconut oil in the filling, and brush the pastries with melted butter or olive oil.
Serves 6–8 | Prep 10 minutes, plus at least 2 hours soaking | Cook 20–30 minutes
Dairy-free option | Gluten free | Nut free | Vegan option
I first made a version of these delicious lentil fritters when I worked at Willow vegetarian restaurant, here in Totnes. They are so simple to make and extremely moreish. Make these as a scrummy, gluten-free snack, a dinner party first course or as part of a hot grazing buffet.
225g/8oz/heaped 1 cup white urud dal, soaked for at least 2 hours in cold water to cover, then well drained
2 fresh green chillies, seeded or de-seeded as you like, and finely chopped
1 red onion, finely chopped
½ tsp sea salt
freshly grated zest of 1 lime
a pinch of dried fenugreek
sunflower oil, for frying
a handful of chopped coriander (cilantro) and mint leaves, to garnish
For the Lime & Seed Yogurt:
1½ tsp cumin seeds
½ tsp yellow mustard seeds
½ tsp black onion seeds
1 tsp sunflower oil
1½ tsp white urud dal
500g/1lb 2oz/2 cups plain sheep or goat’s yogurt
freshly squeezed juice of 1 lime
You should be able to find the small white urud dal lentils at health food shops or in Indian grocery stores. Some traditional recipes instruct you to soak the fritters in the yogurt sauce for 20 minutes, then squeeze and serve. I prefer them hot, but you can serve them either way.
Deep-frying yields the best results, but the fritters can also be shallow-fried. Heat about 2.5cm/1in sunflower oil in a heavy-based frying pan over a medium heat. Fry the fritters, in batches, for 2 minutes on one side, then gently turn them over and fry for 2 more minutes, or until they are golden brown and cooked through. Keep them warm and serve as step 6 (right).
Dairy-free and Vegan options
Replace the dairy yogurt with soya (soy) yogurt.
Makes 15–20 | Prep 30 minutes, plus at least 4 hours soaking but, ideally, 24 hours, plus optional 2–3 days sprouting
Cook 20 minutes | Dairy free | Gluten-free option | Nut free | Vegan
This is the item I sell that has the most requests for the recipe. I discovered the special quality by deep-frying raw hummus made with sprouted chickpeas. Please resist the temptation to use either cooked or canned chickpeas in this recipe—they will not work out for you. You have been warned!
250g/9oz/heaped cup dried chickpeas, soaked in cold water to cover by 5cm/2in for at least 4 hours, but preferably 24 hours
85g/3oz/1½ cups flat-leaf parsley sprigs, stalks and leaves, washed and patted dry
1 onion, cut into 8 wedges
200g/7oz/1½ cups sesame seeds, freshly ground
4 tbsp freshly squeezed lemon juice
1 tbsp cumin seeds, freshly ground
1 tbsp sea salt
1–3 tbsp chickpea flour
sunflower oil, for frying
For the Tahini-Lemon Dressing:
400g/14oz canned chickpeas (don’t drain – you need the liquid for mixing)
6 tbsp freshly squeezed lemon juice
2–3 tbsp tamari, to taste
2 tbsp balsamic vinegar
3 tbsp light tahini
1 garlic clove, smashed
To serve:
pitta breads, warm
bottled hot or sweet chilli sauce
salad leaves, chopped spring onions, sliced tomatoes and chopped cucumbers
If you want to get ahead, shape the falafals and leave them covered with cling film (plastic wrap) in the fridge for up to 4 hours.
If you are new to sprouting chickpeas, you need to begin the sprouting process up to 3 days in advance for the extra nutritive sprouts to emerge. If you are in a hurry, however, a minimum 4-hour soak will suffice, but a 24-hour soak is preferable. The chickpeas begin sprouting at the end of 24 hours soaking and will continue to grow almost indefinitely. The 3-day sprouting process adds extra vitamins to the food, especially if you choose to eat them raw. It is important, however, the sprouting chickpeas are rinsed before eating.
Gluten-free variation
Use gluten-free pitta breads and gluten-free chilli sauce.
Pink Flush Falafals
Add 175g/6oz/1¼ cups finely chopped raw beetroot (beets) and 1 tsp wasabi powder or 1 tbsp bottled creamed horseradish to the chickpea mix when blending.
Butternut-kick Falafals
Add 175g/6oz/1 cup grated butternut squash and 1 tsp Piri-piri Spice Mix.
Chilli Falafals
Add 1 very finely chopped, de-seeded fresh red chilli, 2 very finely chopped garlic cloves and 1 tsp smoked garlic powder to the chickpea mix when blending.
Makes 24 | Prep 40 minutes, plus at least 2 hours chilling and making the salsa | Cook 16–20 minutes
Dairy free | Gluten free | Vegan
When my children were at the local school, I ran the burger stall at the summer fair, and this recipe was kindly donated by a fellow parent. The burgers were so popular that the recipe lives on in the local community and here it is for everyone to enjoy.
750ml/1¼ pints/3 cups vegetable stock
225g/8oz/heaped 1 cup millet
1 bay leaf, scrunched
115g/4oz flat field mushrooms, wiped and trimmed
5–6 garlic cloves, smashed
3 celery sticks, chopped
2 large onions, chopped
1 small green (bell) pepper, de-seeded and chopped
1 small red (bell) pepper, de-seeded and chopped
1 fresh red chilli, de-seeded (optional)
4–6 tbsp olive or raw coconut oil
55g/2oz/1 cup coriander (cilantro) leaves, finely chopped
freshly grated zest of 1 lime
sea salt and freshly ground black pepper, to season
sunflower oil, for frying
selection of salads, to serve
For the Tomato & Avocado Salsa:
1 garlic clove, smashed and finely chopped
1 small red onion, finely chopped
1 fresh red chilli, de-seeded and finely chopped (optional)
1 tbsp chopped coriander (cilantro) leaves
½ tsp smoked paprika
freshly squeezed juice of 1 lime
225g/8oz ripe tomatoes
2 ripe avocados
Makes 12 | Prep 20–30 minutes | Bake 20–30 minutes
Dairy-free option | Gluten free | Vegan option
Let your creative impulses loose with these pretty, über-healthy savoury muffins. Here’s the basic recipe and technique with a number of variations – experiment and make them your own. Why not throw a rainbow muffin and smoothie party for an original children’s party? It doesn’t have to be a kids-only affair, either!
115g/4oz/11/3 cups soya (soy) flour
115g/4oz/¾ cup brown rice flour
5 tsp gluten-free baking powder
1 tsp sea salt
chopped herbs, ground spices, seeds and/or nuts of your choice (see variations,)
225g/8oz vegetables of your choice (see variations,)
175ml/6fl oz/¾ cup milk
125ml/4fl oz/½ cup sunflower, olive or groundnut (peanut) oil
2 eggs, beaten
fresh herb sprigs, chopped herbs, micro herbs and/or sprouts or cherry tomato roses, to decorate – use your imagination!
For the basic topping:
250g/9oz/1 cup plus 2 tbsp cream cheese, plain Greek yogurt or soft goat’s cheese
ground spices, such as Kashmiri Spice Mix (Thai Curry Paste), za’atar or gomasio, to flavour and dust
sea salt and freshly ground black pepper, to season
Store the un-filled and un-iced muffins in an airtight container for up to 48 hours, and filled ones for up to 24 hours.
Dairy-free option
Replace the dairy milk with nut or soya (soy) milk and replace the cream cheese or dairy yogurt with vegan cream cheese.
Vegan option
Follow the changes for the dairy-free option and replace the eggs with 1½ tbsp ground flaxseed soaked in 5 tbsp boiling water for 5 minutes.
225g/8oz/1¾ cups courgettes (zucchini), grated, or 225g/8oz/4 cups chopped spinach, wilted in butter, drained and squeezed dry
30g/1oz/½ cup chopped flat-leaf parsley leaves
1 tbsp toasted tamari pumpkin seeds for sprinkling on the batter before baking
For the topping:
2 tsp green superfood, such as chlorella or spirulina
1 tbsp torn basil leaves
1 garlic clove, smashed with a pinch of sea salt
225g/8oz/heaped 1¾ cups carrots, scrubbed and finely grated
1 tbsp chopped, drained sun-dried tomato in olive oil
1 tsp smoked paprika, plus extra for dusting
1 tbsp drained and chopped char-grilled (roasted red) pepper
For the topping:
1½ tsp tomato purée (tomato paste)
½ tsp vegetable bouillon powder
1 tsp pomegranate molasses or unsweetened apple juice concentrate
cherry tomato roses, for decoration
115g/4oz/scant ¾ cup fine polenta, to replace the soya (soy) flour
225g/8oz/1½ cups onion, chopped and boiled for 10 minutes with 1 tbsp raisins, 2 tsp pomegranate molasses, 1 tsp tarragon vinegar, a small pinch of saffron and sea salt and freshly ground black pepper to taste
1 tbsp freshly grated Parmesan cheese and 2 tsp toasted pine nuts, for sprinkling over batter before baking
For the topping:
225g/8oz/1 cup ricotta cheese, drained
1 tsp finely chopped sage leaves
1 tbsp finely grated Parmesan cheese
2 tsp maca powder
225g/8oz/1¼ cups beetroot (beets) peeled, finely grated and cooked in boiling water for 4 minutes, then drained and squeezed dry
½ tsp wasabi powder, or 2 tsp creamed horseradish
½ tsp thyme leaves
For the topping:
2 tbsp grated red onion, fried in a little oil and patted dry
1–2 tbsp beetroot (beet) juice, just enough to make a spreading consistency
1 tbsp cashew nuts, toasted and chopped
beetroot powder or ground pink peppercorns, for dusting
1 tbsp chopped pickled garlic
½ tsp chopped rosemary leaves
2 tbsp black tapenade (add to the wet ingredients)
1 tbsp red pesto (add to the wet ingredients)
1 tbsp pine nuts, for sprinkling over the batter before baking
For the topping:
1 garlic clove, smashed
1 tbsp chopped basil
2 tsp lucuma powder
140g/5oz/heaped 1 cup daikon, peeled and finely grated
115g/4oz/⅔ cup cooked glutinous (sweet) rice, sprinkled with 1 tbsp rice vinegar, to replace the rice flour in the master recipe
1 tsp wakame flakes
½ tsp Chinese 5-Spice powder
For the topping:
½ tsp wasabi powder
1 tsp umeboshi plum paste
1 tbsp tamari
1 tsp black sesame seeds
2 tsp chlorella or spinach powder
ground Szechuan pepper, for dusting
Serves 6–8 | Prep 15 minutes, plus 15 minutes resting, making the spice powder and the yogurt sauce (optional)
Cook 15–18 minutes | Dairy free | Gluten free | Vegan
Made with a gluten-free batter, these make spicy, tasty snacks or a delicious first course for an Indian meal. You can use almost any firm, sliced raw vegetable, or even cooked artichoke hearts. I particularly like these made with aubergine, cauliflower and red onions.
280g/10oz/31/3 cups chickpea flour
2 tsp sea salt
1 tsp turmeric
2 tsp Kashmiri Spice Mix (Thai Curry Paste)
500ml/18fl oz/2¼ cups water
1 tbsp sunflower or melted raw coconut oil
1 tbsp freshly squeezed lime juice
55g/2oz/1 cup shredded spinach leaves
2 garlic cloves, smashed
4 tbsp finely chopped spring onions (scallions)
sunflower oil, for deep-frying
600g/1lb 5oz assorted firm vegetables, such as sliced cooked artichoke hearts, aubergine (eggplant) slices, (bell) pepper slices, cauliflower florets, sliced red or white onions or cubed small waxy potatoes
Lime & Seed Yogurt, to serve (optional)
