Onion and Garlic Soda Bread

Microwaved Porridge

Kedgeree

Potato Pancakes

Tomato Sauce and pasta

Savoury Rice

Ginger StirFry

Hungarian Lecso

Light Lentil Soup

Veg Mush Soup

Onion and Garlic Soda Bread

Ingredients - 2lb loaf tin, but half the amount can be used in 1lb microwave container

11 tablespoons self-raising wholemeal flour (or non-gluten flour)
1 tablespoon wheatgerm
4 tablespoons organic jumbo oats
large pinch of sea-salt
1 onion chopped (spring onions or leeks if preferred.)
1 teaspoon potassium baking powder
2-4 cloves of garlic crushed
1 tablespoon of sesame seeds (could also use sunflower, pumpkin, pine nuts)
some herbs ( you choose - I usually used 1 tablespoon of dried chives but now I love lots of thyme)
1 tablespoon or 1oz non-dairy margarine
approximately 8 fl oz filtered water (or enough to make a dough)

Method

Put all ingredients except water in a processor and mix (otherwise you will need to mix the marg with the dry ingredients together in a bowl). Then mix whilst slowly adding water until a dough forms. Then grease (marg or oil) your container and spoon in the mixture. Place 2lb tin in medium to hot oven for about 40 mins OR place 1lb container in microwave on FULL for 4 mins, turn and FULL for 2 mins. Stand for 3 mins. Then take out and cool until you want to eat it. It is very nice toasted under the grill.

Microwaved Porridge

Ingredients

2 heaped dessertspoons of organic jumbo oats
2 flattish dessertspoons of medium oatmeal
sprinkle of wheatgerm
5 fl oz filtered water
2 fl oz soya milk
2 or 3 drops of vanilla extract
sprinkle of ground sea-salt

Method

Put 3 tablespoons of jumbo oats into microwavable bowl. Add 2 tablespoons of oatmeal and mix. Grind in some sea-salt to taste. Add about 5 fl oz filtered water. Add some soya milk (or oat milk or just more water). Add few drops of vanilla extract. Mix. Then place in microwave and cook on FULL for 2 1/2 mins. Stir well and then cook on FULL for further 1 - 1 1/2 mins or until the porridge starts to rise up. Stir and serve on its own or if like me you have a sweet tooth, then slice a banana on top.

Kedgeree

Ingredients makes about 4 - 6 portions depending on what you have

4-6 portions of cooked brown rice
4-6 hard boiled free range eggs - shelled and chopped
4-6 portions of cooked salmon - flaked and deboned
olive oil for cooking
2/3 garlic cloves crushed
1 oz non dairy marg
1 onion chopped
1/2 bell pepper chopped
seasoning
3 fl oz soya milk

Method

Heat a wok and then heat up some olive oil. Add the crushed garlic and then add and cook the chopped onion. Add the pepper and seasoning. Then add rice, chopped eggs and flaked salmon. Gently stir. Then add the margarine, soya milk and seasoning. If the mixture is dry you can add some filtered water. Keep on a gentle heat until food is hot and serve. Freeze rest in single portions for microwaving on busy mornings.

Potato Pancakes

Ingredients

4 tablespoons oat flour or rolled oats
2 potatoes shredded
1/2 cup chopped onion
some ground sea-salt and pepper to taste

Method

Mix oat flour with enough filtered water to make a pancake batter. Add onions, potatoes and seasoning. Heat up a large frying pan and then heat some olive oil. Spoon in batter to form 3 or 4 large pancakes. Cook at medium heat until bottom is golden. Turn over and cook until nice and brown.

Almond Milk

Ingredients

1/2 cup of almonds
filtered water
sieve, blender, jug

Method

Put almonds in a cup of filtered water and soak overnight. Put into sieve over sink and rinse with filtered water. Add to blender. Add 1 1/2 cups of water (you can add more or less) to blender and blend on high for a minute. Sieve contents through a sieve into jug. You may use spoon to stir mixture in sieve to help milk go through. Use back of spoon to gently squeeze final dregs to get out all milk. You can use this milk immediately or keep in fridge for up to 4 days. Make as much as you need. If you use less water you can make an almond cream.

Savoury Rice

Ingredients - serves 3 or 4 so you can freeze some portions

2 cups of brown rice or enough to make 4 portions
small pieces of cooked chicken, quorn pieces or tofu slices
3 cloves garlic
2 onions
3 large carrots
1 bell pepper
2 leeks
2 courgettes
1/3 bag of frozen sweetcorn
1/3 bag of frozen peas
2 cups of broccoli in small pieces
some pine nuts and sesame seeds
seasoning and herbs

Method

Cook rice according to instructions on packet. Chop onions, leeks, pepper, carrots and courgettes. Meanwhile, heat wok with olive oil and stir in crushed garlic and the chicken, quorn or tofu until browned. Then add and cook onions. Then add all other vegetables. Add sweetcorn and peas and stir while cooking. Add herbs, nuts, seeds and seasoning. When mixture is hot, add rice and stir and cook for about 5 minutes or until hot.

Tomato Sauce and pasta

Ingredients - serves 3 or 4 so you can freeze some portions

15 tomatoes (you can use more or less)
1 - 2 cups broccoli
1 tbsp sesame seeds
2 large leeks
1 large green bell pepper
3 cloves garlic
2 onions
quorn pieces (or cooked beans or mince)
olive oil for cooking
sea-salt and ground pepper for seasoning
dried or chopped fresh basil
1 -2 tbspns tomato puree

Method

Chop tomatoes into quarters and take out seeds. Place into processor and process until small bits. Chop up broccoli and put into bowl with sesame seeds. Chop up onions and pepper. Slice leeks. Heat up some olive oil in wok and stir in 3 cloves of crushed garlic. Fry the onions (with mince or quorn if using). Add the pepper and leeks (and beans if using) until soft. Add the broccoli, tomatoes, tomato puree, basil and season to taste. Cover and simmer for 20 - 30 mins. Meanwhile cook wholewheat pasta as directed. Serve sauce over pasta. Sauce can be frozen in portions.

Hungarian Lecso

Ingredients - serves 4

2 medium green peppers
2 medium yellow peppers
1 large onion, finely sliced
2/3 cloves garlic crushed
2-3 tbsps olive oil
2 tbsps paprika
3 medium tomatoes, skinned and quartered
2 free range eggs, well beaten

Method

Wash the peppers, core them and cut into strips. Fry the onion and garlic in the olive oil until just coloured. Add the paprika and stir well. Add the peppers and fry for 2 mins. Add tomatoes and fry for 1 min. Add the eggs and season. Stir well until just cooked. Serve immediately on a bed of rice.

Ginger Stir Fry

Ingredients - serves 4 - 6

cooked chicken, frozen or fresh prawns, tofu, or quorn
2/3 cloves of garlic, crushed or chopped
2-3 tbsps olive oil
1 leek, sliced
2 bell peppers, chopped
2 carrots, cut into thin strips
handful of mangetout, cut into small pieces
handful of baby sweetcorn, cut in half
mixture of other vegetables, choose from as broccoli, cauli, string beans, courgettes - cut into slices, or strips, or cubes.
seasoning and good pinch of dried ginger or 1 tspn of fresh grated ginger (as desired)

Method

Prepare all the vegetables. Heat a wok, then add olive oil, and gently fry the garlic with chicken, tofu or quorn until golden (or prawns are defrosted). Add the vegetables and stir fry on a high but not too high heat. Add the ginger and seasoning. Serve immediately.

You could also add cooked rice. I like to leave this to cool and then freeze portions for later.

Light Lentil Soup

Ingredients - serves 4

1/4 lb red split lentils
1 large onion, finely chopped
1 tsp cumin (optional) could use your own choice of herbs
1 bayleaf
1 clove garlic, crushed
10 tomatoes, chopped
1 1/2 pints of filtered water
seasoning

Method

Wash lentils. Place all ingredients in a saucepan and bring to boil. Simmer gently for 45 minutes. Remove bayleaf and serve. You can also leave to cool and freeze in containers.

Veggy Mush Soup

Ingredients - serves 1

1 carrot chopped
1 leek or 1/2 onion chopped
1 clove garlic, peeled and sliced
olive oil
some other chopped vegetables ( eg celeriac, turnip, swede, beetroot, parsnip)
1 desertspoon of quinoa (or potbarley, millet, rice)
spinch of thyme (or own favourite herb)
seasoning to taste
1/2 pints of stock (filtered or mineral water) in a jug
1 teaspoon of yeast free swiss bouillon powder

Method

Add swiss bouillon and quinoa to the jug of water. Heat olive oil in wok or heavy pan. Add garlic and vegetables and stir fry for a few minutes. Mix and then cover. Boil and then simmer for about 15 minutes. Then add to processor or blender with a little cold water to cool. Blend as smooth as you want. Add back to pan to heat up and serve immediately. The soup will be very thick and mushy. You could cook the veg without the quinoa and then blend. Then return to pan and add quinoa and cook for further 15 minutes to get a thinner soup with seeds/grains in it. Try chaning the vegetables and herbs until you find a few that you like.

Also try processing the veg raw and cooking the seeds/grains. Then warm up together in some water. This saves nutrients but is not as easy.