Shepherd's Pie

Sweet Yam Casserole

Chicken Chowder

Millet Pilaf

Chicken Curry

Potato and Aubergin Curry

Quick Vegetarian Goulash

Lentil Moussaka

Vegetarin Hot Pot

Winter Warming Soup

Shepherds's Pie

Ingredients - serves 4 so you can freeze some portions

approx. 2lb potatoes (or about 5 large potatoes)
4 carrots
2 large onions (or 1 onion and 1 leek)
1 bell peppers
(2 extra veg. choose from courgettes, cauliflower, broccoli, swede, turnip)
3 cloves garlic
1 packet of lamb or soya mince (approx 1/2 lb)
1 teaspoon of Swiss Bouillon Powder (a yeast free, dairy free stock powder)
3 tablespoons of soya milk
1 oz non-dairy margarine
salt, pepper, herbs to taste (e.g. rosemary, chives, thyme, parsley etc.)
1-2 tablespoons of sesame seeds

Method

Boil large pan of filtered water. Cut up potatoes into small chunks and simmer for 1/2 hr. or until soft. Meanwhile slice carrots and (other vegetables), chop onions and peppers and crush garlic. Heat a wok and then heat up some olive oil. Add garlic and then mince, pinch of rosemary and fry. Add swiss bouillon powder, onions and peppers. Fry until cooked. Add carrots and courgettes. Add thyme and seasoning and stir. Place in a large ovenproof casserole dish. Once potatoes are cooked, then mash with milk and margarine and pinch of dried chives. Add mashed potato on top of mixture in casserole dish. Sprinkle on top the sesame seeds. Place dish in medium hot oven (about 180C) for about 1 hr 10 mins. Serve. You can leave to cool and put portions into freezer bags. This is what I do.

Sweet Yam Casserole

Ingredients - serves 3 so you can freeze some portions

3 portions of safe meat (ie non-antibiotic meat or lamb, rabbit or game)
3 cloves garlic
1/4 tsp dried rosemary
2 large onions
2 medium bell peppers
4 carrots
2/3 yams
1 tbsp sunflower seeds
1/4 tsp each of chives and mint
salt and pepper to taste
1 pt stock (swiss bouillon or any yeast free type)

Method

1. Chop up onions, carrots and bell peppers. Peel and thinly slice yams. Heat a wok and cook some crushed garlic in olive oil. Add the pork chops and sear each side adding some rosemary. Remove chops and place in a casserole dish. Add some more oil and cook onions until glossy, then add to casserole dish. Add the peppers, carrots and sunflower seeds to dish. Place slices of yam on top. Make 1 pint of stock and season, then pour over potatoes. Sprinkle on some chives and mint. Place in medium/hot oven for about 1 1/2 hours. Eat or freeze portions when cold.

Chicken Chowder

Ingredients - serves 3 so you can freeze some portions

3 free-range chicken pieces (can substitute turkey or quorn)
3 cloves garlic - crushed
2 onions
2 carrots
some cauliflower or other favourite veg. (optional)
1 bell pepper
2 leeks
1/3 bag frozen sweetcorn
fresh or dried herbs eg thyme and lemongrass, seasoning
sesame or pumpkin seeds
1 pint filtered water stock
1/2 cup soya or oat milk
1 tsp arrowroot

Method

1. Microwave or cook chicken pieces until half done. Make slits in middle. Chop up onions, carrots, pepper, (cauliflower) and slice leeks. Heat up a wok and heat up some olive oil. Sear the chicken pieces and then place in casserole dish. Heat up some more oil, stir in some crushed garlic and then cook the onions. Add to the casserole dish. Add carrots, peppers, cauliflower and frozen sweetcorn. Add herbs and seasoning. Place slices of leek over top. Mix arrowroot with small amount of soya or oat milk. Make up 1 pint of stock, mix with milk and pour over leeks. Sprinkle on sesame seeds. Cook in medium/hot oven for 1 1/2 hrs. Serve with brown rice.

Millet Pilaf

Ingredients - serves 2 or 3 so you can freeze some portions

8 oz whole millet
any left over free range chicken - optional
2 oz red split lentils
2/3 cloves garlic crushed
1 onion chopped
1 red bell pepper chopped
2/3 oz frozen sweetcorn
2/3 oz frozen peas or other vegetable
spices - coriander and cumin
seasoning
olive oil for cooking
18/20 fluid oz stock (I use filtered water and swiss bouillon powder)

Method

Dry fry the millet until toasted and place on plate. Heat some olive oil and add garlic (and cumin and coriander seeds if using fresh). Then add onion and chicken and cook for few minutes. Add rest of ingredients with sprinkle of spices and seasoning. Add stock and bring to boil. Then cover simmer for 30 or so mins.

Chicken Curry

Ingredients - serves 4

1/2lb cooked chicken (or other protein food of choice) chopped into bite sized pieces
1 large onion, peeled and diced
1 large baking apple, peeled and diced
1/4 green pepper, diced
1/4 red pepper, diced
1 clove garlic, peeled and crushed
HOT: 1 tsp hot madras curry powder
COOLER: 1/2tsp cumin, 1/2tsp coriander, 1/2tsp tumeric, 1/8tsp cardomon, 1/4tsp garam masala
1 pint of stock
2 tablespoons of sultanas
1 tablespoon of coconut or coconut milk
1 tablespoon of tomato puree (check ingredients)
black pepper to taste
1 desertspoon of cornflour to thicken

Method

Place ingredients in a saucepan and mix together. Cover saucepan and cook over very low heat for 50 mins. Mix the cornflour in a little filtered water and add. Bring to boil for 2 mins. Serve with rice.

Potato and Aubergine Curry

Ingredients - serves 3 - 4

1 teaspoon chilli powder
1/2 teaspoon turmeric
2 tsp ground cumin or to taste
1 tsp ground coriander or to taste
1 tsp sea salt
1 tablespoon of tomato puree
4 tablespoons of olive oil
1lb (500g) aubergines, sliced
1 teaspoon cumin seeds
1 inch of root ginger, peeled and grated
1 fresh green chilli, deseeded and finely chopped
3 large or 5 medium fresh tomatoes, skinned and chopped
4 medium potatoes, boiled and cubed
6 oz vegetarian steak chunks or similar
fresh coriander leaves to garnish

Method

Mix spices, salt and puree with 1 tbsp of oil in small bowl. Spread mixture over aubergine slices. Then cut the slices into strips. Heat remaining oil and brown the steak chunks, put to one side. Then fry the cumin seeds until they begin to pop. Add the aubergines and grated ginger. Cover and cook over low heat for about 8 mins, stirring occasionally. Add chilli, tomatoes, potatoes and 3-4 tbsp of filtered water. Cover and simmer for 20 minutes, occasionally stirring. Add the steak chunks. Serve with garnish of coriander leaves.

Lentil Moussaka

Ingredients - serves 3 - 4

1 pint of filtered water
4 oz whole brown lentils
2 oz red split lentils
1 onion, finely chopped
1 desertspoon tomato puree
1/4tsp oregano, 1/4tsp basil, black pepper, salt to taste
2 lbs potatoes, peeled and sliced
1 aubergine, sliced
2 courgettes, sliced
1 tablespoon olive oil

Method

Put water in large saucepan. Add lentils, onion, puree and flavourings. Mix together and bring to boil. Then simmer for 20 minutes. Put half of mixture into large ovenproof shallow dish and level. Place slices of aubergine and courgettes over the mixture. Add remaining half of mixture. Place slices of potato over mixture, building up the layers. Brush top with olive oil. Bake in medium hot oven for 1 - 11/2 hours until cooked. Grill for few minutes to brown top. Serve with crisp salad.

Quick Vegetarian Goulash

Ingredients - serves 4

20 ripe tomatoes, quartered (pips out if desired) and then blended
1 onion, finely chopped
1 clove garlic, peeled and crushed
2 carrots, diced
3 courgettes, diced
2 tablespoons olive oil
1 teaspoon of paprika
pinch of nutmeg
1 tablespoon of fresh parsley or 1 teaspoon of dried parsley
1 tablespoon of tomato puree
8oz cooked white kidney beans or 1 14ox tin (drained and washed in filtered water)
8oz cooked red kidney beans or 1 14ox tin (drained and washed in filtered water)
1/4 pint of filtered water
1 teaspoon of swiss bouillon stock powder
seasoning to taste
little soya cream to garnish or parsley

Method

Saute the onion, garlic, carrots and courgettes in a pan with olive oil for 5 minutes. Stir in papika, nutmeg, parsley and tomato puree. Add tomatoes, beans, water and bouillon, stir and cook over a low heat for 10 minutes. Serve immediately with a little soya cream criss-crossed over the top.

Vegetarian Hot Pot

Ingredients - serves 5 - 6

1 lb (500g) vegetarian steak chunks (or similar)
olive oil
1 clove garlic, peeled and crushed
12oz (350g) onions, sliced into strips
1 lb (500g) potatoes, peeled and sliced
1 x 14oz can of butter beans
1 tbs dried mixed herbs (or your own to taste)
seasoning to taste
2 pints of stock (filtered or mineral water with swiss bouillon powder)

Method

Saute the steak chunks in a little oil and crushed garlic. Layer the chunks with the other ingredients in a large casserole dish. Season as you go with the herbs, salt and pepper. Make last layer sliced potatoes. Pour over the stock and cook in medium hot oven for 1 1/2 hours. Uncover and grill until potatoes are browned. Serve with a little steamed vegetables.

Winter Warming Soup

Ingredients - serves 2-3

2 leeks (or onions etc)
2 parsnips
1 carrot
3 potatoes
swiss bouillon or similar seasoning
thyme or similar herbs
1 - 2 pints of filtered water

Method

Wash and peel carrot, parsnips and potatoes. Wash and chop leek into chunks. Chop other vegetables into chunks. Put all chunks into large pan. Fill the pan with water until vegetables are half filled with water. Bring to boil and then simmer for 1/2hr. Gently mash with potato masher (or put in processor). Serve immediately. You can add whatever vegetables or seasoning that you like. Add some parsley etc for garnish. Enjoy. Any leftovers can be frozen for another day. Great for the cold evenings.