Tasty Vegetarian Recipes for Everyone

Breakfast

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RECIPE: LATE POWER-BREAKFAST

From the Kitchen of The Good Food Angel

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One of my favourite late breakfast recipes. If it’s hard to eat a good breakfast, try getting up earlier---it’s hard to eat a good meal when you’re rushing. If that doesn’t work, try this healthy mid-morning alternative, which is better than a cereal bar, which may not contain any nutrition.

INGREDIENTS

favourite flavour organic bio yogurt

chopped fresh seasonal fruit (apple, banana, summer/autumn berries, peaches, pineapple. cherries, etc.)

crunchy granola or muesli (toast the muesli for extra flavour)

sprinkling of linseed and flax seed (toast for extra flavour)

a little wheatgerm

METHOD

Mix all the ingredients, coating all the fruit in yogurt (prevents discolouration)

VARIATION: If you don’t like yogurt, try orange juice and pour it on before eating. It is really delicious, especially if you freshly squeeze a couple of oranges yourself. The Swiss eat their muesli soaked in orange juice, which I think it makes it more appetising than milk.

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RECIPE: TIGER SHAKE -- BREAKFAST DRINK

From the Kitchen of The Good Food Angel

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Great for sporty teens. Whip it up for a power-breakfast, or send in the lunchbox.

INGREDIENTS

Seasonal soft fruits (strawberries, mango, blackberries, blueberries, papaya etc.)

Banana

Ground almond powder

Strawberry yogurt (or other favourite flavour)

Milk/Soya milk)

Pinch of cinnamon

Pinch of nutmeg

METHOD

Measure out the milk and yogurt, about half and half, until you get the consistency you want. Then blend all the ingredients in a food processor until smooth. Freeze in a plastic drinks container (not completely filled) and take out the morning you want to use it. Otherwise throw in a cube of ice.

TIP: Nicer drunk with a straw. If sending for lunch, make sure to send with an ice pack.

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RECIPE: SEASONAL MUESLI MIX

From the kitchen of The Good Food Angel

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I think this is my all-time favourite recipe ever, because once I worked out the right muesli mix to suit my family, I stopped ever having to think about breakfast again---other than to decide if I would make the winter, or summer version! If the muesli isn’t enough to fill everyone up, make some brown bread toast and serve with a delicious sugar-free organic jam, or Dr Karg’s crackers, and some fresh juice, a smoothie, or some apple tea to drink.

WARM WINTER BREAKFAST

INGREDIENTS

Good quality delicious organic muesli mix (containing loads of fruit)

Cinnamon

Water

Topping:

Maple syrup

Any chopped fresh fruit you fancy

METHOD

Pour muesli into a heavy-based saucepan. Sprinkle generously with cinnamon and pour in enough water to just about cover it. Heat slowly on a very low hob, while stirring with a wooden spoon. When the water has been absorbed, remove from heat and pour into bowls. The purpose in cooking it is to warm it not to really cook it. This way it retains its crunch. (If you want something smoother, cook for a little longer, using a little more water.) Pour on maple syrup and add fresh fruit.

(Okay, this is a version of porridge, but don’t call it that, or you might put the children off!)

TIP: Put everything except the water in the saucepan the night before to save time in the morning. If you like something more creamy and closer to traditional porridge you can add the water the night before, let it soak in and top it up in the morning.Regarding the muesli, I cannot emphasise how important it is to source a high quality organic muesli mix. It really does make a difference to the taste. I have never found a muesli that is perfect for me, so I buy the one that is closest, remove the nuts, which my daughter detests, and add in loads more dried fruit instead. I recommend you customise yours too. Otherwise you can just buy the oats and dried fruits separately and make up your own combination from scratch.

COOL SUMMER BREAKFAST

INGREDIENTS

Good quality delicious organic muesli mix (containing loads of fruit)

Freshly squeezed orange juice (or the closest you can get)

Any chopped fresh fruit you fancy (cherries are delicious)

METHOD

Combine all the ingredients.

TIP: If you like, you can do as the Swiss and let the muesli soak in the orange juice overnight for a softer texture, but my experience is that children prefer the quick crunchy version.





Vegetarian Snacks

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RECIPES: TRAIL CRUNCH MUNCHIES

From the Kitchen of The Good Food Angel

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Use this for healthy snacks instead of biscuits.

INGREDIENTS

toasted oat cereal

rolled oats

dessicated coconut

chopped almonds

wheatgerm

flax seed

sunflower seeds

sultanas

honey

maple syrup

a little sunflower oil to bind

ground cinnamon

pure vanilla extract

METHOD

Preheat oven to 160 C. In a large mixing bowl, stir together cereal, oats, coconut, almonds, wheat germ, flaxseeds, sunflower seeds and sultanas. In another bowl, blend the wet ingredients. Then add these to the dry ingredients, stirring well. If your mix is too dry, add a little more honey or oil. Spread evenly over a greased baking sheet about a quarter of a an inch thick and bake for about 20 minutes until golden brown. Allow to cool and break into pieces. Store into an airtight container.

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RECIPE: SUMMER BERRY SPREAD

From the Kitchen of The Good Food Angel

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Keep this in the fridge to make healthy snacks with,

INGREDIENTS

Cream cheese

Blueberries/strawberries/raspberries

Honey

METHOD

Mix well, or whizz in a blender. Voila! Use this delicious spread on toast, bagels or crackers.

TIP: When fresh berries are out of season, use frozen ones available in supermarkets. They are almost as good and you can put them in the food processor straight from the freezer.

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RECIPE: FRUITY SPREAD

From the Kitchen of The Good Food Angel

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INGREDIENTS

Chopped mixed dried fruits (apricots, dates, peaches, mango etc.)

Lemon and orange zest

Cinnamon

Fresh orange juice

METHOD

Put all the ingredients in a saucepan and bring to the boil. Simmer gently for about 30 minutes until the mixture has reduced to a paste. If it gets too sticky, stir in some more juice. Mash well with a fork. Spread on oat or rice cakes for a healthy dessert or snack.

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RECIPE: PEANUT BUTTER EXTRA

From the Kitchen of The Good Food Angel

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If you despair at your child’s propensity for eating nothing but peanut butter, try this. It actually turns peanut butter into one of your healthy snacks, provided you use good quality 100% peanut butter with no added oils.

INGREDIENTS

peanut butter (or almond butter)

raisins or sultanas

grated carrot

sunflower seeds

flax seeds

linseed

a sprinkling of wheatgerm

METHOD

Mix all the ingredients and spread over bread or oatcakes.

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RECIPE: APPLE BAGEL

From the Kitchen of The Good Food Angel

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INGREDIENTS

Cinnamon and raisin bagel

A little butter for spreading

Sliced apple

Maple syrup

METHOD

Slice bagel in half. Toast and butter. Arrange apple slices on grill tray and cook until soft. Put inside bagel and drizzle with maple syrup.

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RECIPE: A DATE WITH HALVA

From the Kitchen of The Good Food Angel!

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This must be the easiest dessert in the world and is one of my favourite healthy snacks. You can give it to your children guilt-free! If you are not yet familiar with this middle eastern combination, you will be amazed that something so delicious can be so nutritious. Halva is fantastic if you have a child with a sweet tooth and you are trying not to give them sugar.

It is made from pulped sesame seeds and honey, and nothing else! The sesame seeds are rich in calcium, which makes it deliciously creamy, and the honey makes it sweet. Like rich chocolate, a square or two is enough to round off a meal. Halva can be bought in health food shops. Both halva and dates keep well, so do like the Sahara nomads crossing the desert on their camels---stock up on supplies before heading off into the long school term!

INGREDIENTS

Halva

Dates

METHOD

Cut the halva into cubes and stone the dates for a young child. Voila!

VARIATION: Older children may enjoy the novelty of a small glass/flask of green mint tea with this dessert. (Use green tea and add a sprig of mint.)

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RECIPE: HOME-ROASTED NUTS

From the Kitchen of The Good Food Angel

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Ready-bought packets of nuts have far too much salt and often not very good quality oil. Try this delicious substitute and your child will easily forget packets of peanuts. Almonds are a great source of calcium, and the skins provide fibre. If you need to wean children off unhealthy TV snacks, this is a good thing to begin with.

*Not suitable for young children who can choke on nuts.

INGREDIENTS

whole almonds (with skins)

extra virgin olive oil

sea salt (optional)

METHOD

Spread the almonds over a wide, dry cast iron frying pan and toast over a medium heat, turning them until they are nicely browned. Pour into a bowl and allow to cool. Coat lightly in olive oil and sprinkle sparingly with sea-salt. (Delicious also without salt.) Store in an airtight container. If you have the oven on, pour the nuts over a baking tray and bake them instead.

VARIATION: Almonds are my favourite roasted nut, but this recipe also works beautifully with raw peanuts, raw cashews, and any other nuts and seeds. Instead of olive oil, you can also use canola oil, sesame, walnut, or avodado oil.

***TIP: Do up a large batch on a baking tray in the oven and fill airtight containers to keep them fresh. Then you always have a handful ready for the lunchbox or for after-school healthy snacks.

Vegetarian Lunch

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HEALTHY LUNCH IDEAS: JACKET POTATOES

From the Kitchen of The Good Food Angel

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When sandwiches are ‘boring’, switch to potatoes for your healthy lunch ideas. Anything that can go into a sandwich can go into a jacket potato for a quick healthy lunch!

INGREDIENTS

Large potatoes (choose a tasty floury variety suitable for baking)

Filling Ideas:

Hummus and roasted vegetable leftovers

Cottage cheese with cinnamon and honey

Guacamole

Grated cheddar and pineapple

Fromage frais, sweetcorn and apple

Chilli sauce

Any salad

Preheat oven to 230 C. Wash and scrub potatoes and prick all over with a fork or skewer. Dry and brush lightly with olive oil. Bake until done. Test with skewer that they are nice and soft right through. Cut in half and fluff them up with a fork. For the lunchbox, allow to cool before adding filling. Wrap in tin foil.

HEALTHY LUNCH IDEAS TIP: For extra nutrition and fibre, eat the skins too. Baking without tin foil makes for nicer crispy skins, especially if you coat them lightly in olive oil.

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HEALTHY LUNCH IDEAS: BEJING BRUNCH

From the Kitchen of The Good Food Angel

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What a lovely healthy lunch idea this is. Try it and see!

INGREDIENTS

sunflower oil

sesame oil

chopped onions

chopped garlic

chopped ginger

chopped celery

chopped Chinese leaves

chopped bok choy

chopped scallions

bean sprouts

toasted sesame seeds

light soy sauce

pitta bread

peanut butter

METHOD

In a wok, heat the sunflower oil and add a few drops of sesame oil. Stir-fry the onions, garlic, ginger, and celery until soft. Then add the leaves, bok choy, scallions and bean sprouts. Sprinkle with soy sauce and sesame seeds.Warm pitta bread and cut in half. Line the inside of each pocket with peanut butter and fill with stir-fry mixture.

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HEALTHY LUNCH IDEAS: CIABATTA REGATTA

From the Kitchen of The Good Food Angel

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INGREDIENTS

Aubergine

Red pepper

Yellow pepper

Courgette

Red onion

Sundried tomato

Stoned olives

Garlic

Olive oil

Rosemary

Black pepper

Ciabatta loaf

Hummus

Shaved cheese (pecorino)

METHOD

Preheat oven to 200 C. Slice the vegetables chunkily. Add garlic and toss in olive oil until they are all nicely coated. Sprinkle with pepper and rosemary. Roast until all the vegetables are cooked. Mix in the rest of the ingredients. Cut ciabatta loaf in half and hollow out the insides. Line with hummus and fill with roasted vegetables. Top with cheese and a drizzle of olive oil.

VARIATION: Use a baguette and press down in a sandwich maker for panini.

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HEALTHY LUNCH IDEAS: TEX MEX WRAP LUNCH

From the Kitchen of The Good Food Angel

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INGREDIENTS

Flour tortilla

Tin of drained refried beans

Grated cheddar

Salsa

Cooked sweetcorn kernels

Shredded lettuce

Serve with guacamole and some tortilla chips.

METHOD

Warm the tortilla both sides on a dry pan. Spread with beans. Top with cheese, salsa, corn and lettuce. Roll and cut in two. Wrap tightly.

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HEALTHY LUNCH IDEAS: SAUSAGE ROLLS

From the Kitchen of The Good Food Angel

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INGREDIENTS

Puff pastry

Cooked vegetarian mini-sausage (tofu sausage or sosmix)

METHOD

Preheat oven to 200 C. Wrap the cooked sausages in pastry and seal the edges using a little water. Cook in the oven until pastry is done.

TIP: Unfortunately, these don’t freeze very well after cooking, as they become soggy and need to be heated up again. However, you could make up a batch and freeze them uncooked.

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RECIPE: EAZI-PIZZI LUNCH

From the Kitchen of The Good Food Angel

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INGREDIENTS

French bread batons

Shredded cheese (mozarella/cheddar)

Shaved parmesan

Jar of pasta sauce

Italian seasoning

Garlic powder

METHOD

Toast the bread under the grill, just enough to crisp it up. Spread a little olive oil over the inside of the batons to seal them. Then spread the sauce and seasoning on top, followed by the cheese. Put under the grill again until the cheese sizzles.

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RECIPE: BEJING BRUNCH LUNCH

From the Kitchen of The Good Food Angel

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INGREDIENTS

sunflower oil

sesame oil

chopped onions

chopped garlic

chopped ginger

chopped celery

finely chopped Chinese leaves

finely chopped bok choy

chopped scallions

bean sprouts

sesame seeds (preferably toasted)

light soy sauce

pitta bread

peanut butter

METHOD

In a wok, heat the sunflower oil and add a few drops of sesame oil. Stir-fry the onions, garlic, ginger, and celery until soft. Then add the leaves, bok choy, scallions and bean sprouts. Sprinkle with soy sauce and sesame seeds. Warm pitta bread and cut in half. Line the inside of each pocket with peanut butter and fill with stir-fry mixture.

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RECIPE: BOMBAY CHAPATI

From the Kitchen of The good Food Angel

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A little different, yet quick and easy to rustle up.

INGREDIENTS

Indian chapati bread

mashed hard-boiled egg

curry powder

mayonnaise

fresh chopped coriander

shredded iceberg lettuce

thinly sliced cucumber

METHOD

Toast the chapati briefly, under a grill, or on a dry frying pan, but not so much as to make it brittle. Allow to cool. In a bowl, mix the egg, curry powder, mayonnaise and coriander. Refrigerate until ready to use. Then spread over the chapati and top with cucumber and lettuce. Roll up and wrap tightly.

***HEALTHY LUNCH TIP: better to make several thin rolls than one thick one which may fall apart.

VARIATION: also great with Naan bread.



Vegetarian Dinner

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HEALTHY MEAL RECIPE: PANCAKES

From the Kitchen of The Good Food Angel

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Leftovers can be easily rolled into pancakes to make up a good next-day meal. This recipe is also good as a dipping batter.

INGREDIENTS

Flour (half wholemeal, half white)

Egg

Milk

Grated apple

Cinnamon

Sunflower oil (for frying)

Butter

Maple syrup

METHOD

Put the flour in a large mixing bowl and make a well in the centre. Break an egg into the well and mix into the flour with a wooden spoon. Add the milk, small amounts at a time, stirring it in and smoothing out any lumps. Continue until the mixture becomes thick in texture---when you take out the spoon, it should first cling to the spoon and then drop back into the bowl. Add either more flour or milk until you get the right balance. Whisk with a hand-whisk for a minute. Add the apples and cinnamon. Use lots of cinnamon, but don’t completely stir it in. It’s nicer when you get dark swirls of cinnamon through the batter. Then let the batter stand for as long as possible before cooking, up to 24 hours. Heat enough oil to lightly cover a heavy-based pan. When it begins to smoke, ladle in a measure of the batter and tilt the pan until it covers the base. (Take care not to spill any oil if you have used too much of it). When you see little bubbles appear on the surface, it’s time to turn the pancake---no need to flip, just use a spatula! When cooked remove from heat and butter lightly. Drizzle with maple syrup and roll.

VARIATION: For other healthy meal recipes, instead of apple, try banana or blueberries. Or, for more sophisticated tastebuds, try a delicious savoury pancake, filled with cream cheese, chives and button mushrooms.

TIP: To lighten your batter, add a little sparkling/still water, (or in snowy weather, a scoop of snow, to delight your children!). You will taste the difference, as the pancakes will not seem so stodgy.

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HEALTHY MEAL RECIPE: CAULIFLOWER CHEESE TART

From the Kitchen of The Good Food Angel

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A delicious hot or cold healthy meal recipe, but does not freeze well.

INGREDIENTS

Rolled shortcrust pastry

Cauliflower florets

Black pepper

Ground cinnamon

Nutmeg

Beaten eggs mixed with a little water (enough to cover cauliflower in flan dish)

Grated cheddar cheese

Breadcrumbs

METHOD

Preheat oven to 200 C. Line a flan dish with pastry and bake for about 7 minutes until it begins to turn golden. Remove and turn the oven down to 180 C. Steam or boil cauliflower until cooked, using as little water as possible to retain the flavour. Drain well. In a bowl, mix the seasoning, spices, eggs, and half the cheese. Cut any large florets in halve or quarters lengthways. Place cauliflower over pastry and pour egg mixture on top. Sprinkle the rest of the cheese and the breadcrumbs on top again. Bake in the oven for about 25 minutes until golden brown. Test that it is cooked through with a skewer. Slice into triangles.

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HEALTHY MEAL RECIPE: LO MEIN LA MAMMA

From the Kitchen of The Good Food Angel

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If you feel you can’t compete with the Chinese takeaway when it comes to pleasing your children, try this. You can make Lo Mein, a takeaway staple, even more delicious by home-cooking it with healthy, crunchy, fresh ingredients and no MSG! Children love this with Fortune Cookies.

INGREDIENTS

Sunflower oil

Sesame oil

Chopped garlic

Chopped ginger

Shredded white cabbage

Grated carrots

Sliced green beans

Baby corn cut in half

Soy sauce

Stock powder

Black pepper

Chopped scallions

Cooked noodles

Serve with fortune cookies

METHOD

In a wok, heat sunflower oil and a teaspoon of sesame oil. Briefly stir-fry the garlic, ginger and vegetables. Add soy sauce, stock, pepper, scallions, noodles and another small dash of sesame oil.

TIP: For protein, throw in some cashew nuts, or fried tofu.

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HEALTHY MEAL RECIPE: PASTRY PARCELS

From the Kitchen of The Good Food Angel

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INGREDIENTS

Olive oil

Chopped onions

Chopped garlic

Chopped yellow and red peppers

Chopped courgette

Chopped aubergine

Mixed chopped herbs

Black pepper

Lemon juice

Can chopped plum tomatoes/passata

Tomato puree

Cooked cannellini beans

Rolled shortcrust pastry

METHOD

Preheat oven to 200 C. In a heavy-based wide saucepan, soften the onions and garlic. Stir in peppers and courgette. When soft, add aubergine and toss until coated with oil. Add herbs, black pepper, lemon juice, tomatoes and tomato puree. Add beans and simmer until cooked, adding more water if necessary, but remember you want a nice thick sauce at the end which won’t drip through the pastry.

Cut pastry into circles. Place a dollop of vegetable mix in the middle and fold over into semi-circles. Seal the edges by dabbing a little water along the inside edges and pressing down. Bake for about 30 minutes until golden brown.

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HEALTHY MEAL RECIPE: SUMMER GARDEN TART

From the Kitchen of the Good Food Angel

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Visual appeal is as important when cooking for children as for adults. Prettily arranged vegetables can be enticing to children who normally shun them.

INGREDIENTS

Rolled shortcrust pastry

Thinly sliced tomato

Thinly sliced courgette

Olive oil

Chopped garlic

Black pepper

Grated gruyere cheese

METHOD

Preheat oven to 180 C. In a greased flan case, bake the pastry in the oven for about 7 minutes until it starts to turn golden. Remove from oven. In a large bowl, toss the tomato and courgette with the garlic, pepper and a little olive oil.Sprinkle the cheese and basil onto the pastry. Place the vegetables on top in a single layer of overlapping slices, arranged in circles. Brush with another coating of oil. Return to oven for a further 8-10 minutes until the vegetables are cooked. Allow to cool and divide into triangles.

VARIATION: Use any other colourful vegetable combination your child likes, such as baby corn and mange tout etc.

TIP: Make enough for tomorrow's lunch also, and if you feel like it a couple for the freezer.

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VEGETARIAN NUT BURGERS

From the Kitchen of The Good Food Angel

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INGREDIENTS

Chopped onions

Chopped garlic

Finely chopped mushrooms

Finely chopped celery

Chopped parsley

Chopped chives

Black pepper

Crushed toasted pumpkin seeds

Crushed toasted almond flakes

Crushed toasted cashew nuts

Toasted sesame seeds

Chopped walnuts

Chopped almonds

Dark soy sauce

Egg

Breadcrumbs

Olive oil for frying

Toasted wholewheat burger buns

Iceberg lettuce

Ketchup

METHOD

Heat the oil in a pan and soften the onions and garlic. Add mushrooms and celery and stir until cooked. Remove from heat and stir in herbs, black pepper, seeds and nuts. Add soy sauce, egg and breadcrumbs. Mix well and mould into burger shapes. Fry until golden and crispy. Place in toasted burger buns with lettuce and ketchup.

***TIP: If you’re out of breadcrumbs cook up some rice and use instead.

Serve with spudulicious potatoes. See this recipe in the Side Dishes Section of the Healthy Recipes Index.

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HEALTHY MEAL RECIPE: CHEESE AND TOMATO TART

From the Kitchen of The Good Food Angel

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INGREDIENTS

Rolled puff pastry

Olive oil for frying

Chopped onions

Chopped garlic

Goats cheese

Beaten eggs

Cream

Chopped oregano

Chopped parsley

Black pepper

Sliced vine tomatoes/sundried tomatoes in olive oil

Grated parmesan

Preheat oven to 200 C. Grease a flan dish and line it with pastry. Cook in the oven for a few minutes to crisp it up, so it won’t turn soggy later. In a pan, soften the onions and garlic. Drain on kitchen paper. In a blender, mix the cheese, eggs, cream, herbs and pepper. Add onions and garlic and blend again briefly. Spread this mix over the pastry. Arrange tomato slices in circles on the top and sprinkle with parmesan. Bake for 15-20 minutes until top is nicely browned. Cool and cut into triangles.

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HEALTHY MEAL RECIPE: RAINBOW RISOTTO

From the Kitchen of The Good Food Angel

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I love this healthy meal recipe. Risotto is such a versatile dish—you can throw anything into it that your child likes. It tastes delicious hot or cold, served with a little salad and garlic bread. Smooth creamy arborio rice is ideal for children, but you can use other rices if you prefer, such as crunchy whole shortgrain. If your child likes coloured rice, throw in some tumeric. Cook up a large batch of risotto and freeze in portion-size sealed freezer bags. There is no great mystery to cooking risotto. The trick is to add the stock already heated and stir it in gradually. In other words you have to stand over it while it cooks, but arborio rice cooks very quickly.

INGREDIENTS

Stock powder

Olive oil for frying

Chopped onions

Chopped garlic

Chopped vegetables

Chopped herbs

Arborio rice

Serve with green salad and garlic bread

In a saucepan, make up some vegetable stock and heat. Keep it on a low heat, ready to pour in to the risotto. In another, heavy-based saucepan, heat oil and soften onions and garlic over a low heat. Add vegetables and stir for a few minutes until vegetables soften. Add the herbs and rice and stir until covered in oil and juices. Add in a little warm stock and stir it in. When this has been absorbed by the rice, add some more and continue stirring. Keep repeating this until the rice is cooked.

VARIATIONS: Mushrooms and fresh parsley/fried tofu and green beans/grated cheese and peas.

TIP: For the green salad, any selection of green leaves is good, but spicy rocket is really good! Remember, adding salad makes it an extra healthy meal recipe.

Lovely Tofu Recipes

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HEALTHY MEAL RECIPE: TOFU TWIZZLERS

From the Kitchen of The Good Food Angel

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A fantastic healthy and delicious version of the infamous turkey twizzler! Children love the chewy texture of tofu when it is cooked right---soaked with lots of flavoursome spices and fried on the outside to crunchy crispiness.

INGREDIENTS

Cubed tofu

Soy sauce

Garlic

Chilli powder

Flour

Bar-B-Q sauce

Batter (flour/milk/egg, or just milk and flour will do)

Serve with salad and baked potato, with a ketchup or Bar-B-Q sauce dip.

METHOD

Cut the tofu into inch sized cubes. In a tub mix together the soy sauce, garlic, a little chilli powder to form a thin paste. Add the tofu and turn over with a spoon until all the pieces are covered. Cover and leave to soak for 5 minutes. Dip the tofu pieces in a bowl of flour making sure they are fully covered. Then dip into batter and fry in olive oil until the outsides turn crisp and golden. Drain on kitchen paper. Skewer on a lollipop stick.

VARIATION: For an even easier version, buy some basil tofu from a health food store. Cut into squares and fry in olive oil. Skewer between chunks of tomato or pineapple.

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TOFU RECIPES: TOFU PROVENCAL

From the Kitchen of The Good Food Angel

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This is one of my all time favourite tofu recipes. It makes a beautiful, hearty winter dinner. The trick with this dish is to make sure you use fresh herbs and use lots of them! Also, use organic baby tomatoes, which will provide that lovely intense flavour to enhance your meal.

INGREDIENTS:

Cubed Tofu

Chopped Onions

Chopped Garlic

Chopped Aubergine

Chopped Courgette(zuccini)

Hand shredded Fresh parsley

Hand shredded Fresh basil

Baby cherry tomatoes

Tomato puree

Mild chilli powder

Olive oil for cooking

Sea salt

Coarsely ground black pepper

(Red wine--optional)

METHOD:

Spread the chunkily chopped aubergine and courgette over a tray and salt generously. (Don't worry abut the salt, you will be rinsing it off later.)Leave for about 20 mins to draw out the bitter juices. When this time has elapsed, squeeze out the remaining juices with your hands and rinse the vegetables well to get rid of the salt. Then dry well with kitchen towel or a clean tea towel.

Heat some olive oil in a frying pan and add a little chopped garlic. Add tofu cubes and sprinkle with chilli powder. Turn and fry until crispy on all sides. Remove from pan and place on kitchen towel to absorb excess oil.

Coat the base of a wide saucepan with olive oil. Soften the onions and garlic slowly. Add courgette and aubergine and soften for a few minutes. Add herbs and cooked tofu. Stir and cook for a few minutes. Add a little water and tomato puree to make a thick sauce. Add the baby tomatoes, whole. For extra richness you can add a splash of red wine at this stage. Cook until done and all the flavours have melded nicely together. Sprinkle with black pepper.

Delicious served with sauteed potatoes, couscous or chunky garlic bread.

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TOFU RECIPES: TOFU CASSSEROLE WITH BUTTERNUT SQUASH

From the Kitchen of The Good Food Angel

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This is a lovely summery tofu recipe for when butternut squash is in season. (You can also use pumpkin instead, when squash is not available.)

INGREDIENTS

Cubed tofu

Chopped garlic

Chopped onion

Chopped yellow pepper

Sliced broccoli

Cubed courgette (zuccini)

Cubed butternut squash

Toasted pumpkin seeds

(A little vegetarian stock--optional)

METHOD

Heat some olive oil in a frying pan. Add a little of the chopped garlic and fry the tofu cubes until crispy golden brown on all sides.

Cover a wide saucepan with olive oil and heat. Add garlic and onions and soften. Add yellow pepper and broccoli and cook for a few minutes. Add courgette and cook further until all the vegetables are softened. Add a little water and stock and cook for a little longer. Add the fried tofu. Stir in the toasted pumpkin seeds at the end, or if you prefer them crunchy, sprinkle them over your meal after you serve it.

This is lovely served with brown rice, garlic bread and a simple green salad of spinach leaves. (If you don't like brown rice, try a little salad dressing over it, or a drizzle of good olive oil and you would be surprised what a difference this makes!)

VARIATION: If you like a bit more colour and flavour to your sauce, add a little tomato puree when you are adding the water and stock.

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TOFU RECIPES: SPICY CHILLI TOFU

From the Kitchen of The Good Food Angel

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This is a good tofu recipe when you have one vegetarian to cater for when everyone else is having meat. You can cook up the tofu and serve it instead of meat, with rice, or potatoes and vegetables. It cooks in a jiffy and makes a nourishing meat substitute.

INGREDIENTS

Cubed tofu

Chopped garlic

Chilli powder (mild, medium or hot, as you prefer)

Dark soy sauce

Olive oil for cooking

METHOD

To make the tofu really tasty, quick-marinade it before cooking. You can do this very quickly in about ten minutes. You can also do it overnight if you prefer. Place tofu in a bowl and cover with chilli powder. Sprinkle with soy sauce in mix the garlic through. The tofu should be covered by a moist paste. Cover with cling film and leave for a few minutes. (If leaving for longer, don't forget to turn it over every now and then so that the marinade soaks in evenly into the tofu)

Heat the olive oil in a frying pan and pour in the tofu along with whatever paste and bits of garlic are in the bowl. Turn frequently and fry until crispy on all sides. Place on kitchen towel when cooked to drain off excess oil. When I cook tofu like this, people always think I'm cooking up some delicious meat bar-b-q, because of the lovely flavours. Even if you are not a vegetarian, you should enjoy this!

Serve it with whatever you would serve with a lamb chop, or a burger---potatoes, rice, noodles. It also makes a great carb-free meal when served with some green salad.



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