SWEETCORN FRITTATAS WITH MANGO CHUTNEY

SERVES 1 LARGE OR 2 SMALL PORTIONS

FOR THE FRITTATAS:

1 zucchini

sea salt

1/2 cup (100 g) canned sweetcorn

1/3 cup (40 g) cornflour

3/4 cup (75 g) chickpea flour

1/2 tsp. baking soda

3 1/2 tbsp. vegetable stock

1 tbsp. tomato purée

2 tbsp. chopped scallion greens

freshly ground black pepper

olive oil

FOR THE CHUTNEY:

1/2 mango

1 red onion

1 inch (2.5cm) piece of fresh ginger

1 tbsp. olive oil

2 tbsp. white wine vinegar

2 tbsp. brown sugar

1 tsp. mild curry powder

2 tbsp. lemon juice

pinch of chili powder, or to taste

NUTRITIONAL VALUES

Calories: 651kcal
Fat: 24.1g (3.4g S.Fat)
Carbs: 96.4g
Protein: 19.5g
Sugar: 32.8g
Sodium: 488mg

METHOD

To make the frittatas, finely grate the zucchini and combine it with 1/2 teaspoon salt in a mixing bowl. Allow to drain in a colander. Similarly, drain the sweetcorn, place it in a bowl, and roughly crush some of the kernels with a fork.

In a mixing bowl, whisk together the cornflour, chickpea flour, and baking soda. Combine the stock, tomato purée, and scallion greens in a mixing bowl and add to the flour mixture. Squeeze as much liquid from the zucchini as possible before adding it to the flour mixture with the sweetcorn. Combine all the ingredients to make a dough- like consistency. Season with salt and pepper, then divide into 6 servings. Each one should be shaped into a small, flat cake. Heat the oil in a pan over medium heat and fry the frittatas in batches until golden brown on both sides. Allow the excess liquid to drain on paper towels.

To make the chutney, peel the mango. Remove the pit and chop the fruit finely. Peel and finely chop the onion and ginger. In a small pan, heat the oil and sauté the onion over medium heat, then add the ginger and cook for a few minutes more. Cook for about 5 minutes, stirring constantly, until the mixture is slightly mushy but still has distinct chunks of fruit. Add the mango, vinegar, sugar, curry powder, lemon juice, chilli powder, and 2 tbsp. water. Pour into a warm, clean screw-top jar, tightly seal, and set aside to cool. Separately pack the frittatas and chutney to take with you. The frittatas are delicious both warm and cold.

POTATO “RISOTTO”

SERVES 1 LARGE OR 2 SMALL PORTIONS

14 oz. (400 g) new potatoes

1 small red pepper

1 shallot

1 small garlic clove

2 tbsp. olive oil

3 tbsp. vegan margarine

3 tbsp. capers, rinsed

1 1/4 oz. (40 g) pitted black olives

1/2 cup (50 g) sun-dried tomatoes in oil

2 tbsp. white wine

1 tsp. balsamic vinegar

1 3/4 cups (400ml) vegetable stock sea salt

freshly ground black pepper

pinch of dried basil

pinch of dried rosemary

pinch of dried thyme

pinch of sugar

2 tbsp. chopped chives

NUTRITIONAL VALUES

Calories: 484kcal
Fat: 34g (5.1g S.Fat)
Carbs: 41.1g
Protein: 5.4g
Sugar: 6.6g
Sodium: 889mg

METHOD

Peel and cut the potatoes into small cubes. Remove the seeds from the pepper and cut it into small cubes. The shallot and garlic should be peeled and finely chopped.

In a sauté pan, heat the oil and margarine and sauté the potatoes, pepper, shallot, and garlic over medium heat. Finely chop the capers, olives, and tomatoes, then add them to the pan and cook for a few minutes. Deglaze the pan with the wine and vinegar, scraping the bottom of the pan, then add the stock and cook for 15 minutes, stirring occasionally.

Season with salt, pepper, herbs, and sugar, then fold in the chives. Put it in a lunchbox and take it with you.

STUFFED POLENTA WITH GREEN MOJO

SERVES 4 PORTIONS

FOR FILLING

2 1/2 oz. (75 g) coarse soy chunks (from a health food store)

1 cup (250ml) hot vegetable stock

1 tsp. dried marjoram

1 tsp. dried thyme

1/2 tsp. hot paprika

1/2 tsp. sweet paprika

pinch of dried parsley

pinch of dried oregano

pinch of freshly grated nutmeg

1 tsp. onion powder

sea salt

8 tbsp. olive oil

1 small zucchini

1 red pepper

12 cherry tomatoes

FOR THE POLENTA

3/4 cup (200ml) vegetable stock

3/4 cup (200ml) soy milk, or other plant-based milk

1 1/2 cups (200 g) fine polenta cornmeal

1 tbsp. vegan margarine

freshly ground black pepper

FOR THE MOJO

small bunch of curly parsley

1 tsp. ground cumin

2/3 cup (150ml) extra virgin olive oil

squeeze of lemon juice

NUTRITIONAL VALUES

Calories: 614kcal
Fat: 47.9g (7.4g S.Fat)
Carbs: 45.4g
Protein: 10.2g
Sugar: 20.4g
Sodium: 607mg

METHOD

To make the filling, place the soy chunks in a bowl and cover with stock for 5 minutes. Drain in a colander and set aside to cool slightly. Squeeze out as much liquid as you can with your hands.

Combine the marjoram, thyme, hot and sweet paprika, parsley, oregano, nutmeg, onion powder, and salt in a small bowl. Add the olive oil and stir to combine to form a paste. Spread this paste over the soy chunks and combine with your hands. Place aside.

Bring the stock and soy milk to a boil in a large saucepan to make the polenta. Add the polenta and continue to stir until the mixture is smooth. Add the margarine and mix well. Turn off the heat, cover, and set aside for 10 minutes to allow the polenta to swell.

Meanwhile, preheat the oven to 180°C/350°F. To finish preparing the filling, heat 2 tablespoons olive oil in a pan over high heat and sauté the soy chunks. Set aside and let cool. Cut the zucchini in half, then into thin slices. Remove the seeds from the pepper and cut it into cubes.

Season the polenta liberally, then divide it among four 16in (40cm) squares of foil and spread it out slightly. Place one-quarter of the vegetables, tomatoes, and soy chunks on top of each. Drizzle with the last 2 tablespoons of oil. Close each piece of foil to form a packet or roll, with the polenta folded up over the filling and no air escaping. Place the packets on a baking sheet and bake for 30 minutes in the centre of the oven.

In the meantime, make the mojo sauce. Chop the parsley coarsely. Purée the parsley, cumin, oil, lemon juice, and a pinch of salt in a food processor until smooth. Put the polenta packets and the mojo in a bag.

LITTLE QUINOA BALLS WITH MINT SAUCE

SERVES 1 LARGE OR 2 SMALL PORTIONS

FOR THE QUINOA BALLS

1 cup (150 g) quinoa

3/4 cup (225ml) vegetable stock

1 small onion

1 small red pepper

1/2 bunch of scallions

1 tbsp. olive oil, plus extra for frying

1 cup (125 g) whole-wheat breadcrumbs

2 tsp. gluten-free flour, or other flour

1/2 tsp. herb salt, or sea salt plus 1/2 tsp. mixed herbs

pinch of ground Indian Tellicherry peppercorns, or black pepper

1/2 tsp. curry powder

pinch of sugar

FOR THE SAUCE

3 sprigs of mint

1 garlic clove (optional)

finely grated zest and juice of 1/2 small unwaxed lemon

3/4 cup (200 g) soy yogurt, or other

plant-based yogurt

sea salt

freshly ground white pepper

NUTRITIONAL VALUES

Calories: 745kcal
Fat: 17.9g (2.7g S.Fat)
Carbs: 123.1g
Protein: 25.7g
Sugar: 15.8g
Sodium: 569mg

METHOD

In a strainer, rinse the quinoa until the water runs clear. Bring it to a boil in the stock, then reduce to a medium heat and continue to cook until the quinoa has absorbed the stock. Meanwhile, peel and finely chop the onion. Remove the seeds from the pepper and cut it into small cubes. Scallions should be trimmed and sliced into fine rings. In a sauté pan, heat 1 tablespoon oil over medium heat and sauté the onion, pepper, and scallions until transparent. Allow to cool slightly.

Pick the leaves from the mint stalks and finely chop them for the sauce. If using, peel and finely chop the garlic. In a mixing bowl, combine the mint, garlic, lemon zest and juice, and yoghurt until smooth. Season with salt and pepper to taste.

Combine the quinoa, vegetable mixture, breadcrumbs, flour, and herb salt in a mixing bowl. Combine the pepper, curry powder, and sugar in a mixing bowl. Form the mixture into small balls with your hands (see Tip, below). In a pan, heat some oil and fry the little balls over medium heat until golden brown all over. Allow to drain on paper towels after removing from the pan. Pack the little balls and sauce separately to take with you; they're delicious warm or cold. These go well with naan breads or salad.

GRILLED MINI PEPPERS WITH RAINBOW BULGUR

SERVES 1 LARGE OR 2 SMALL PORTIONS

FOR THE PEPPERS:

2 cups (300 g) Padrón peppers

2 tbsp. olive oil

sea salt

freshly ground black pepper

sprig of rosemary (optional)

FOR THE BULGUR:

small onion

1 tbsp. oil

1 cup (80 g) bulgur wheat

1 cup (250ml) vegetable stock

1/2 bunch of scallions

1 large yellow pepper

3 cherry tomatoes

5 pitted dates

3–4 sprigs of flat leaf parsley

FOR THE DRESSING:

finely grated zest and juice of 1/2 small unwaxed lemon

1 1/2 tbsp. argan oil

1 tsp. light balsamic vinegar

1 tsp. tomato purée

1/2 tsp. harissa

1/2 tsp. ras el hanout

1 tsp. agave syrup

NUTRITIONAL VALUES

Calories: 621kcal
Fat: 23.7g (3.3g S.Fat)
Carbs: 99.9g
Protein: 14g
Sugar: 25.2g
Sodium: 527mg

METHOD

Preheat the oven to 200°C/400°F. Wash the Padrón peppers and pat them dry with paper towels before placing them in a heatproof dish in a single layer. Season with salt and pepper and drizzle with oil. If using, chop the rosemary and scatter it over the peppers. Bake for 20 minutes in the centre of the oven.

Meanwhile, prepare the onion for the bulgur salad by peeling and finely chopping it. In a pan, heat the oil and sauté the onion and bulgur over medium heat. Pour in the stock, stir well, and leave the bulgur to swell for about 10 minutes, covered, over low heat. Allow the pan to cool after removing it from the heat.

Trim and finely slice the scallions. Remove the seeds from the yellow pepper and cut it into bite-sized pieces. Cut the tomatoes in half. Dates and parsley, finely chopped

To make the dressing, combine all of the ingredients in a small bowl. Combine the bulgur, scallions, yellow pepper, tomatoes, dates, parsley, and dressing in a large mixing bowl. Place the Padrón peppers on top of the bulgur or serve alongside. This is ideal for making the night before because the flavour of the bulgur improves as it marinates in the dressing.

BAKED SWEET POTATOES WITH LENTIL & AVOCADO SALAD WITH A GRAPEFRUIT DIP

SERVES 1 LARGE OR 2 SMALL PORTIONS

FOR THE SALAD:

2 small, sweet potatoes

3/4 cup (150 g) beluga lentils

1/2 cup (100ml) vegetable stock

1 avocado (ideally the Hass variety)

1 small red onion

1/2 red chile

1 tbsp. white wine vinegar

2 tbsp. extra virgin olive oil sea salt

freshly ground black pepper

FOR THE DIP:

1/2 cup (100 g) vegan cream cheese

finely grated zest and juice of 1/4 unwaxed grapefruit

pinch of cayenne pepper

pinch of red pepper flakes

NUTRITIONAL VALUES

Calories: 465kcal
Fat: 33.2g (9.4g S.Fat)
Carbs: 38.4g
Protein: 6.1g
Sugar: 3.1g
Sodium: 354mg

METHOD

Preheat the oven to 200°C/400°F. Wash and pat dry the sweet potatoes, then prick them with a fork and place them on a baking sheet lined with aluminium foil. Bake for 25 minutes in the centre of the oven.

Meanwhile, cook the lentils in the stock according to package directions until just tender. Remove the pit from the avocado and cut it in half. Using a spoon, remove the avocado from its skin and finely chop it. The onion should be peeled and finely chopped. The chile should be seeded and finely chopped. Drain the lentils in a strainer, then combine with the avocado, onion, and chile in a mixing bowl. To make the dressing, whisk together the vinegar, oil, salt, and pepper. Pour the dressing over the lentils and toss gently to coat.

To make the dip, combine the cream cheese, grapefruit zest and juice, cayenne pepper, and red pepper flakes in a mixing bowl and stir until smooth. Season to taste with salt and pepper.

To take with you, separate the sweet potatoes (wrapped in aluminium foil), salad, and dip. Optionally, reheat the potatoes and cut them lengthwise or in half before serving. Serve with the salad on top and the dip on the side.

EGGPLANT SCHNITZEL WITH GARLIC CREAM

SERVES 1 LAREG OR 2 SMALL PORTIONS

FOR THE SCHNITZEL:

1 large eggplant

sea salt

1 cup (100 g) all-purpose flour freshly ground white pepper

1 cup (200 g) chilled oat cream, or other plant-based cream

1/2 tsp. sweet smoked paprika

2 tsp. yeast flakes

1 cup (100 g) panko or breadcrumbs

3 1/2 tbsp. olive oil

FOR THE GARLIC CREAM:

1 garlic clove

1/2 cup (100 g) Vegan Mayonnaise

NUTRITIONAL VALUES

Calories: 1098kcal
Fat: 46g (5g S.Fat)
Carbs: 150.5g
Protein: 28.5g
Sugar: 27.6g
Sodium: 1251mg

METHOD

Chop off both ends of the eggplant to make the schnitzel. Cut it into 34in (2cm) thick slices lengthwise. Salt both sides of the slices, then place them on a thick layer of paper towels and weigh them down with a chopping board for 10 minutes to remove the liquid from the vegetable.

Meanwhile, season the flour (reserving 1 tbsp.) on a flat plate with salt and pepper. Stir in the remaining flour (1 tbsp.) gradually into the cold cream. Season the cream with salt, pepper, paprika, and yeast flakes to taste. On a separate plate, spread the panko breadcrumbs.

Pat the eggplant slices dry. To begin, coat the slices in flour, then in cream, and finally in panko breadcrumbs. In a pan, heat the oil and cook the eggplant schnitzel in batches over medium heat until golden brown on both sides. Drain them on a wire rack.

Peel and finely chop the garlic and stir it into the Vegan Mayonnaise to make the cream. Separately package the schnitzels and cream to take with you. The schnitzels are delicious either warm or cold. Serve with crisp flatbread and/or a crunchy salad with a delicious dressing.

MEDITERRANEAN STUFFED TOMATOES

SERVES 1 LARGE OR 2 SMALL PORTIONS

4 tomatoes

3 cups (60 g) arugula

6 pitted black olives

1/2 cup (100 g) Hot Cashew “Cream Cheese”

2 tbsp. spelt cream, or other plant- based cream

1/2 tsp. argan oil

pinch of sea salt

pinch of freshly ground black pepper

pinch of dried oregano

pinch of dried rosemary

NUTRITIONAL VALUES

Calories: 446kcal
Fat: 33.8g (5.9g S.Fat)
Carbs: 24.6g
Protein: 14.1g
Sugar: 10.6g
Sodium: 452mg

METHOD

Remove a small lid from the stalk end of each tomato. Using a spoon, hollow out the tomatoes, discard the seeds, and chop the flesh. Finely chop the arugula. Prepare the olives by chopping them.

Purée the Hot Cashew "Cream Cheese," cream, and oil in a handheld blender. Fold in the tomatoes, arugula, and olives, then season with salt, pepper, oregano, and rosemary to taste. Divide the mixture among the hollowed-out tomatoes. Put the tomato lids back on. This dish pairs well with rustic bread.

WHOLE WHEAT EMPANADAS

SERVES 6 EMPANADAS

FOR THE CRUST:

3/4 cup (90 g) unbleached all- purpose flour

1/2 cup (60 g) whole wheat pastry flour

1/4 cup (40 g) cornmeal

2 tsp. (9 g) baking powder

1 tsp. salt

1 tsp. onion powder

1/2 cup (120 ml) water

2 tbsp. (30 ml) olive oil

FOR THE FILLING AND ASSEMBLY:

1 tbsp. (15 ml) sunflower oil

1/2 cup (70 g) diced red onion

1 cup (150 g) diced green bell pepper

2 cloves garlic, minced

2 cups (350 g) Buckwheat Taco Meat

2 cups (80 g) baby spinach

1/4 cup (50 g) golden raisins

1/4 cup (7 g) cilantro leaves

1/2 cup (55 g) vegan Cheddar shreds (optional)

Pinch of salt, or to taste

1 tbsp. (15 ml) aquafaba (a.k.a. chickpea brine)

NUTRITIONAL VALUES

Calories: 351kcal
Fat: 15.4g (4.6g S.Fat)
Carbs: 35.3g
Protein: 17.6g
Sugar: 5.3g
Sodium: 790mg

METHOD

TO MAKE THE CRUST:
Sift together the all-purpose flour, whole wheat flour, corn meal, baking powder, salt, and onion powder in a large mixing bowl. Make a well in the centre of the dry ingredients, then add the water and olive oil and knead for 1 minute, checking for dry spots. Set aside until you're ready to assemble the dish.

TO MAKE THE FILLING AND ASSEMBLE:
Preheat the oven to 375oF (190oC, or gas mark 5), and line a baking sheet with parchment paper.

Warm the oil in a skillet over medium heat, then add the red onions and bell peppers. Cook for 3 minutes, then add the garlic and cook for another minute, or until the onions are mostly translucent. To the skillet, add the Buckwheat Taco Meat, spinach, raisins, cilantro, and optional Cheddar shreds. Cook for 2 minutes, or until the spinach is wilted. Season the filling to taste with a pinch of salt.

On a flat work surface, sprinkle flour and divide the dough into 6 equal balls. Roll out one dough ball to 6 inches (15 cm) wide, then fill with 1/2 cup (90 g) filling. To make a half-moon shape, fold and lightly stretch the crust over the filling. Seal the edges by pressing them with fork tines or pinching them with your fingers for 1/2 inch (15 mm).

Rep with the remaining 5 dough balls, placing the completed empanadas on the baking sheet. Finally, brush the tops with aquafaba and bake for 20 minutes, or until the edges are golden brown. Serve warm, or let the empanadas cool for 30 minutes on a rack before storing for lunch.

VEGGIE SUSHI BENTO BOX

SERVES 4 PORTIONS

2 cups (475 ml) water

1 cup (200 g) short-grain brown rice

2 tsp. (10 ml) rice vinegar

Pinch of salt

4 sheets nori seaweed

2 oz. (60 g) carrots, julienne-cut

2 oz. (60 g) cucumber, julienne-cut

2 oz. (60 g) mango, peeled and sliced

2 oz. (60 g) avocado, sliced

1/2 cup (40 g) scallions, cut into 3- inch (7.5-cm) pieces

1/4 cup (60 ml) tamari, for serving (optional)

NUTRITIONAL VALUES

Calories: 109kcal
Fat: 3.1g (0.6g S.Fat)
Carbs: 15.2g
Protein: 4.5g
Sugar: 3.6g
Sodium: 1066mg

METHOD

Bring the water, brown rice, rice vinegar, and salt to a boil in a covered pot over medium-high heat. Once the water is boiling, reduce the heat to medium-low. Cook for 20 to 25 minutes, or until the rice is tender and fluffy. Remove from the heat, cover, and leave to cool for 10 minutes before fluffing with a wooden spoon.

Spread the brown rice over half of each of the four sheets of seaweed. Place 1/2 ounce (15 g) carrots, cucumber, mango, and avocado in a line down the centre of the rice, then top with 2 tablespoons (10 g) scallions.

Pick up the rice-end of the nori sheet, carefully cover the filling, and pull taut, ensuring that the rice stays together, and the filling does not move. Roll the seaweed until only 1/2 inch (1.25 cm) remains, then dampen the edge with wet fingertips. Repeat with the other three rolls, pressing the edge down and making sure the seam is sticking.

Place each roll whole in a lunch box or slice into 8 sushi pieces and serve with tamari on the side.

RECIPE NOTES

Serve this lunch with sides of snap peas and baked tofu for extra protein!

SHIITAKE SPRING ROLLS

SERVES 8 SPRING ROLLS

4 oz. (15 g) uncooked rice noodles

1 tsp. (15 ml) toasted sesame oil

8 oz. (225 g) tempeh, chopped

3 oz. (85 g) shiitake mushrooms, chopped

1 1/2 tbsp. (25 ml) tamari

1 tbsp. (15 ml) lime juice

1/4 tsp. dulse flakes

1 large carrot, julienne-cut

1/4 cup (5 g) mint leaves

1/4 cup (5 g) cilantro leaves

1/4 cup (5 g) basil leaves

8 spring roll wrappers

1/2 cup (120 ml) sweet Thai chili sauce

8 leaves green lettuce (optional)

NUTRITIONAL VALUES

Calories: 215kcal
Fat: 4.2g (0.8g S.Fat)
Carbs: 35.4g
Protein: 9.4g
Sugar: 7.2g
Sodium: 521mg

METHOD

Cook the rice noodles according to package directions until al dente. Drain and rinse with cold water before setting aside until ready to assemble.

Warm the sesame oil in a medium saucepan over medium-high heat. When the tempeh and shiitake mushrooms are hot, add them to the pan. Cook for 5 minutes, or until two or three sides of the chicken are lightly browned. Turn the heat down to medium-low and stir in the tamari, lime juice, and dulse flakes. Simmer for 5 minutes, breaking down the tempeh into crumbles with a spoon.

Place the tempeh in a mixing bowl. After rinsing the pan, fill it with 1 inch (2.5 cm) of water and warm it over low heat. Assemble the rolls by arranging small piles of tempeh, carrot, mint, cilantro, and basil as filling ingredients.

Dip 1 spring roll wrapper at a time into the warm water for about 5 seconds. Place it on a flat surface and place about 2 tablespoons (30 g) of the tempeh mixture in the centre of the wrapper in an almost rectangle shape. Top with a few pieces of carrot, mint, cilantro, and basil, then a few strands of rice noodles, and wrap it up by folding in one side of the paper parallel to the filling, then folding the two side panels toward the centre, holding it firmly, and rolling the rest of it up, pressing down on the seam.

Repeat the process 7 times more, or until the filling and wrappers are depleted. Serve immediately with sweet Thai chilli sauce for dipping. To store for lunch, wrap each spring roll in a lettuce leaf so they don't stick together.

GROWN-UP AB&J

SERVES 4 PORTIONS

8 slices whole wheat bread (or use gluten-free bread, if necessary)

6 tbsp. (95 g) almond butter

2 large bananas, sliced

1/8 tsp. ground cinnamon

1/8 tsp. ground cardamom

2 tsp. (10 ml) agave nectar (optional)

1/2 cup (140 g) Berry Rhubarb Chia Jam or your favourite jelly

NUTRITIONAL VALUES

Calories: 454kcal
Fat: 15.6g (1.6g S.Fat)
Carbs: 70.2g
Protein: 13.2g
Sugar: 32.2g
Sodium: 278mg

METHOD

Toast the bread slices until light brown, then arrange four slices on a plate. 1 1/2 tablespoons (24 g) almond butter on each of the 4 slices, followed by sliced banana, cinnamon, cardamom, and optional agave nectar. Finally, top the sandwiches with 2 tablespoons (17 g) of Berry Rhubarb Chia Jam.

Serve warm, or skip the toasting and wrap the sandwiches in plastic wrap for later.

STUFFED DELI SANDWICH

SERVES 4 SANDWICHES

4 sub sandwich rolls

1/4 cup (60 ml) vegan mayo

4 tsp. (20 g) Dijon mustard

1 tbsp. (15 ml) red wine vinegar

Pinch of salt

Pinch of pepper

1 lb. (455 g) Seitan Two Ways, thinly sliced

4 oz. (120 g) red leaf lettuce leaves

4 vegan cheese slices, sliced in half, corner to corner

1 cup (180 g) tomato slices, seeds removed

1/4 cup (35 g) pickled pepperoncini, sliced

NUTRITIONAL VALUES

Calories: 473kcal
Fat: 26.7g (2.3g S.Fat)
Carbs: 38g
Protein: 16.4g
Sugar: 2.9g
Sodium: 962mg

METHOD

If your sandwich rolls aren't already cut, cut them down the centre lengthwise. 1 tablespoon (15 g) vegan mayo, followed by 1 teaspoon (5 g) Dijon mustard, on 4 of the roll halves Drizzle red wine vinegar over the remaining 4 roll halves, then season with salt and pepper.

Layer seitan slices, red leaf lettuce, 2 halves vegan cheese, tomato slices, and pepperoncini on the bottom halves. Cover with top buns and serve immediately, or wrap in sandwich paper to eat later.

GRILLED EGGPLANT PESTO PITA POCKETS

SERVES 4 PORTIONS

1 lb. (455 g) eggplant

1 tsp. salt

1/2 tsp. garlic powder

1/2 tsp. ground cumin Cooking oil spray

1/4 cup (60 g) Nut-Free Pepita Pesto

1/4 cup (60 g) Garlic Mayo or vegan mayo, soy free if necessary

2 pitas, cut in half

1 large carrot, cut into matchsticks

2 cups (60 g) baby spinach

1 cup (50 g) sprouts, such as sunflower, pea, or alfalfa

NUTRITIONAL VALUES

Calories: 223kcal
Fat: 10.4g (1.4g S.Fat)
Carbs: 27.1g
Protein: 6.8g
Sugar: 5.1g
Sodium: 949mg

METHOD

Preheat the grill to 375oF (190oC). Place the eggplant on a baking sheet lined with paper towels or a clean kitchen towel and slice it into 1/2-inch (1.25-cm) thick rounds. Sprinkle half a teaspoon of salt over the rounds, then flip them over and sprinkle with the remaining half a teaspoon of salt. Allow 15 to 20 minutes for the water to drain from the eggplant.

Remove as much salt as possible with a brush. Sprinkle garlic powder and cumin over the eggplant rounds, then lightly coat with cooking oil spray. Grill the eggplant for 2–4 minutes per side, or until tender and the grill marks are dark. Set aside after removing from the grill.

Whisk together the pesto and vegan mayo in a small bowl until combined. Spread 2 tablespoons (30 g) pesto aioli inside each pita half, then divide the eggplant slices, carrots, spinach, and sprouts among the halves. Serve immediately or store in a covered container for later use.

BAGEL HUMMUS VEGGIE SANDWICH

SERVES 4 SANDWICHES

4 bagels, sliced in half

1 cup (200 g) White Bean Rosemary Hummus

1 cup (25 g) large pieces of kale

1 cup (180 g) thinly sliced tomato

1 cup (150 g) thinly slice red onion

1 cup (170 g) thinly sliced cucumber

1 avocado, sliced (optional)

NUTRITIONAL VALUES

Calories: 565kcal
Fat: 24.2g (4.3g S.Fat)
Carbs: 73.4g
Protein: 16.4g
Sugar: 8.4g
Sodium: 636mg

METHOD

Toast the bagels until golden brown, or until done to your liking. 2 tbsp. (12.5% g) hummus on each cut side of the bagels on 4 of the bagel halves, layer the kale, tomato slices, red onions, cucumber, and optional avocado. Serve topped with the remaining bagel halves.

RECIPE NOTES

If you're making this for the next day's lunch, try removing most of the seeds from the tomato slices to avoid making the bagels soggy.

CHIPOTLE WHITE BEAN SALAD SANDWICH

SERVES 4 PORTIONS

FOR THE CHIPTOLE WHITE BEAN SALAD:

1/2 cup (56 g) raw cashews, plus hot water for soaking

1 can (15 oz., or 425 g) white beans, drained and rinsed

1/4 cup (40 g) diced red onion

1/4 cup (65 g) vegan mayo, soy- free if necessary

2 tsp. (10 ml) Dijon mustard

1/4 tsp. chipotle powder

1/4 tsp. smoked paprika

1/4 tsp. sea salt, or to taste

1/8 tsp. chili powder

FOR THE SANDWICH FILLING:

1/2 cup (100 g) mashed avocado

1 tsp. (5 ml) lime juice

Pinch of salt

8 slices sandwich bread, gluten- free if necessary

2 cups (40 g) baby arugula, kale, or similar; loosely packed

1 red bell pepper, sliced with seeds and stems removed

1 orange bell pepper, sliced with seeds and stems removed

4 slices vegan Cheddar cheese (optional)

NUTRITIONAL VALUES

Calories: 783kcal
Fat: 25.5g (7.9g S.Fat)
Carbs: 105.6g
Protein: 30.6g
Sugar: 11g
Sodium: 818mg

METHOD

TO MAKE THE CHIPOTLE WHITE BEAN SALAD:
In a small bowl, cover the cashews with hot water. Soak for 10–15 minutes, or until plump and softened. The cashews should be drained and diced. Combine them with the white beans, red onions, vegan mayo, Dijon mustard, chipotle powder, smoked paprika, sea salt, and chilli powder in a mixing bowl.

Gently mash the mixture together with a fork or potato masher until the beans are mostly broken down but still chunky. Season with salt and pepper to taste. Refrigerate until ready to assemble, knowing that the longer it marinates, the stronger the flavours will be.

TO MAKE THE SANDWICHES:
Combine the avocado, lime juice, and salt in a small bowl. Spread avocado mash on one side of each of four slices of bread. Divide the chipotle white bean salad among the remaining four pieces, then top with baby greens and bell pepper slices. Optional vegan Cheddar slice and avocado-spread bread on top. Serve immediately or store in an airtight container for later use.

RECIPE NOTES

Because there are no super wet components in this sandwich (e.g., sliced tomatoes, pickles), it is ideal for packing in a reusable sandwich bag or wrapping in foil. For a well-rounded lunch, serve it with carrot sticks and hummus, as well as grapes.

BBQ TEMPEH WRAP

SERVES 4 WRAPS

1/2 lb. (230 g) sweet potato, chopped

2 packages (16 oz., or 454 g) tempeh, chopped

3/4 cup (195 g) vegan barbecue sauce

2 cups (155 g) shredded green cabbage

1/3 cup (30 g) thinly sliced red onion

1/4 cup (65 g) Garlic Mayo

1/8 tsp. dried parsley

1/8 tsp. dried dill

Pinch of salt

4 large tortillas

2 cups (80 g) chopped kale or collard greens

NUTRITIONAL VALUES

Calories: 482kcal
Fat: 21.2g (3.7g S.Fat)
Carbs: 44.3g
Protein: 34.9g
Sugar: 5.9g
Sodium: 334mg

METHOD

Steam the tempeh and sweet potatoes together for 5 to 7 minutes, then add the tempeh to the steamer basket and continue to steam for another 5 minutes, or until the sweet potatoes are fork tender. Combine the tempeh and barbecue sauce in a medium saucepan. Cook for 5 minutes, uncovered.

Toss the green cabbage, red onions, Garlic Mayo, parsley, dill, and salt in a small mixing bowl until well combined. Place the tortillas on a plate and divide the greens among them. Serve with the sweet potatoes, tempeh, and slaw on top. Wrap the tortilla by folding two sides toward the centre and rolling the end closest to you over the filling.

Serve immediately or wrap in foil to keep warm.

ZUCCHINI BREAD

SERVES 1 10-INCH (25cm)LOAF

1 large or 2 small zucchini

1 small carrot

2 1/2 oz. (75g) macadamia nuts

2 cups (225g) all-purpose flour

pinch of sea salt

pinch of ground cinnamon

1 tsp. baking powder

1/2 cup (80 g) granulated sugar

juice of 1/2 lemon

vegan margarine, for the pan

SPECIAL EQUIPMENT

10 inch (25cm) long loaf pan

NUTRITIONAL VALUES

Calories: 1918kcal
Fat: 75.1g (12g S.Fat)
Carbs: 294.4g
Protein: 30.6g
Sugar: 112g
Sodium: 504mg

METHOD

Grate the carrot and zucchini. In a mixing bowl, combine the nuts, flour, salt, cinnamon, baking powder, sugar, and lemon juice. Stir in the zucchini and carrot, followed by 2/3 cup (150ml) water, until everything is evenly combined. Allow the mixture to rise for about 30 minutes, covered.

Preheat the oven to 180°C/350°F. Grease the pan, pour in the mixture, and bake for about 1 hour in the lower third of the oven. Insert a wooden toothpick into the centre of the loaf to check for doneness. If no mixture sticks to it when you pull it out, the bread is done; if it does, bake it for a few minutes longer, then test again. Allow to cool in the pan for 10 minutes before turning out onto a wire rack to cool completely.

HERB, OLIVE, & TOMATO ROLLS

SERVES 4 PORTIONS

FOR THE DOUGH

3 cups (400 g) bread flour

1 tsp. sea salt

1⁄4 oz. (7g) packet of active dried yeast

1 1/2 tbsp. granulated sugar

1 tsp. mixed seeds (such as poppy seed, or caraway seed for flavour)

1–2 tbsp. crushed linseeds, plus

1 1/2 tbsp. for sprinkling

3 1/2 tbsp. olive oil

2 tbsp. soy cream, or other plant- based cream

1 tsp. herbes de Provence

FOR THE FILLING

1 shallot

6 oz. (175g) basil tofu, or tofu rosso, or a mixture

1 tsp. dried basil

1 tsp. herbes de Provence

1/2 tsp. dried oregano

1/2 tsp. sea salt

pinch of freshly ground black pepper

5 sun-dried tomatoes in oil

1 tbsp. olive oil

2 1⁄2 tbsp. soy cream, or other plant-based cream

15 pitted Kalamata olives

NUTRITIONAL VALUES

Calories: 508kcal
Fat: 12.2g (2g S.Fat)
Carbs: 82.6g
Protein: 17g
Sugar: 8g
Sodium: 1145mg

METHOD

To make the dough, whisk together the flour, salt, active dried yeast, sugar, and seeds in a mixing bowl. Add the oil and 34 cup (200ml) lukewarm water and knead by hand for about 10 minutes, or until you have a smooth dough, kneading vigorously to incorporate lots of air. Allow to rise in a warm place for 30 minutes, covered.

In the meantime, peel and coarsely chop the shallot. In a food processor, combine the shallot, tofu, basil, herbes de Provence, oregano, salt, pepper, and sun-dried tomatoes. Then stir in the olive oil and soy cream until the mixture is spreadable but not crumbly. Depending on their size, cut the olives in half or quarters and fold them into the mixture. Season with additional salt and pepper to taste if necessary.

Preheat the oven to 200°C/400°F. Line a baking sheet with parchment paper. Divide the dough into four equal- sized pieces and press each one into a flat disc by hand. Fill each disc with one-quarter of the filling, fold over the edges of the dough, press firmly together, and smooth out slightly. To make the roll look neater, flip it over and reshape the upper surface.

Place the bread rolls on parchment paper and brush with soy cream, then sprinkle with linseed and herbes de Provence. Bake in the centre of the oven for about 18 minutes. Allow to cool completely on a wire rack.

HOMEMADE CURRYWURST

SERVES 5 PORTIONS

FOR THE CURRY SAUCE

1 large onion

5 tbsp. olive oil

1/2 cup (160 g) tomato ketchup

1/3 cup (100ml) vegetable stock

4 heaped tsp. mild curry powder, plus, extra to serve

1/2 tsp. chili powder

sea salt

freshly ground black pepper

1 heaped tsp. sugar

FOR THE SAUSAGE

5 Vegan Sausages (see Hotdog recipe)

NUTRITIONAL VALUES

Calories: 230kcal
Fat: 14.8g (2g S.Fat)
Carbs: 18.9g
Protein: 8.2g
Sugar: 8.1g
Sodium: 826mg

METHOD

Make the sausages as directed in steps 1 and 2. Peel and finely chop the onion for the curry sauce. In a pan, heat the oil and sauté the onion over medium heat. Combine the ketchup and stock in a mixing bowl. Reduce the heat to low, add the curry powder, chilli powder, salt, pepper, and sugar, and allow everything to gently simmer.

Cut the sausages into bite-sized pieces before serving, drizzle with curry sauce, and dust with curry powder.

The sausages freeze well and can be stored in the refrigerator for 2–3 days.