ASPARAGUS QUICHE

SERVES A 11-INCH (28CM) QUICHE/8 SLICES

FOR THE PASTRY:

2 1/2 cups (325 g) all-purpose flour, plus, extra for dusting

1 tsp. sea salt

1/2 cup (150 g) vegan margarine, plus

extra for the lunchbox

pinch of sugar

FOR THE FILLING:

6 white asparagus spears

6 green asparagus spears

1 large or 2 small mild red chiles

10 oz. (300 g) silken tofu

1/2 cup (100 g) soy cream, or other plant-based cream

1 heaped tsp. cornflour

1 tbsp. olive oil

1 tsp. dried oregano

1 tsp. dried basil

freshly ground black pepper

SPECIAL EQUIPMENT:

11 inch (28cm) springform pan

NUTRITIONAL VALUES

Calories: 415kcal
Fat: 16.2g (2.6g S.Fat)
Carbs: 60.5g
Protein: 8.5g
Sugar: 2.5g
Sodium: 381mg

METHOD

To make the pastry, combine the flour, salt, and margarine in a mixing bowl. Rub it together with your fingertips for a few seconds, until the mixture resembles breadcrumbs. Sprinkle in the sugar and 8 tablespoons water, and stir with a knife until the mixture forms clumps and cleans the bowl. Form the pastry into a disc, wrap in plastic wrap, and chill for 1 hour.

Chop the woody ends of both types of asparagus for the filling. Lower one-third of the green asparagus spears should be peeled. Remove the seeds from the chile before slicing it into narrow strips. Preheat the oven to 180°C/350°F. Grease an 11-inch (28-cm) springform pan with cooking spray.

On a floured work surface, roll out the pastry until it is large enough to line the pan. Roll it carefully over the rolling pin and place it in the pan, gently pressing down in the corners to form a pastry case. In a mixing bowl, combine the tofu, cream, cornflour, oil, oregano, and basil until smooth and creamy, then season with salt and pepper to taste. Spread the cream over the pastry, then alternately arrange the different coloured asparagus and chile strips on top.

Bake the quiche for 25–30 minutes in the centre of the oven, or until golden. Allow it to cool slightly on a wire rack in the pan. Remove the quiche from the pan and cut into pieces to serve or pack for lunch.

INDIAN VEGETABLE PANCAKES

SERVES 2 PORTIONS

1 small onion

1 small red pepper

2 sprigs of cilantro

1/2 cup (80 g) semolina

2/3 cup (150 ml) cold vegetable stock

1/2 tsp. sea salt

1/2 tsp. curry powder

pinch of chili powder

pinch of ground cardamom

2 tbsp. canola oil

1 tbsp. cucumber relish

1 1/2 cups (500 g) Mango Chutney

NUTRITIONAL VALUES

Calories: 621kcal
Fat: 14.8g (1.1g S.Fat)
Carbs: 125.6g
Protein: 6.6g
Sugar: 78.8g
Sodium: 912mg

METHOD

The onion should be peeled and finely chopped. Cut the pepper into quarters and then into small cubes. Chop the cilantro finely. In a mixing bowl, combine the semolina, stock, salt, curry powder, chilli powder, and cardamom. Stir in the chopped onion and pepper, as well as the cilantro, until everything is combined.

In a pan, heat 1 tablespoon of oil. Spread half of the batter evenly in the pan. Cook the pancake for 2–3 minutes on medium heat, or until it is slightly brown. Cook for another 2–3 minutes on the other side. Cook the remaining batter in the pan to make a second pancake with the remaining oil. To make a dip, combine the cucumber relish and mango chutney. Separately pack the pancakes and dip to take with you. To serve, spread the dip on the pancake—delicious it's warm or cold.

Try red lentil pancakes, another Indian classic. To make the batter, combine 1 1/4 cup (150 g) ground red lentils and 34 cup (170ml) water, seasoning with 1 teaspoon garam masala, 1/2 teaspoon curry powder, and 1/2 teaspoon sea salt. Allow to steep for at least 15 minutes. In a pan, heat 2 1/2 tablespoons canola oil and cook small pancakes in batches over medium heat until golden brown. Mango chutney is also delicious with these.

MEZZE GREEN BEANS

SERVES 1 PORTION

9 oz. (250 g) green beans

1 1/2 tsp. sea salt

1 bay leaf

2 tbsp. olive oil

1 tbsp. balsamic vinegar

2 garlic cloves

freshly ground black pepper

NUTRITIONAL VALUES

Calories: 333kcal
Fat: 28.4g (4.1g S.Fat)
Carbs: 20.8g
Protein: 5.1g
Sugar: 3.7g
Sodium: 2825mg

METHOD

Remove the ends of the beans. In a pan, cover with water and add the salt and bay leaf. Cook for 5–8 minutes over medium heat until al dente, then drain in a colander, blanch in cold water, and drain.

In a pan, heat the oil and sauté the beans over high heat until golden brown; continue to cook over medium heat until golden brown. Turn off the heat. Pour the vinegar over the beans. Garlic, peeled and crushed, should be sprinkled over the beans. Mix everything together thoroughly and set aside to infuse slightly. Finally, season with sea salt and pepper to taste. This dish pairs well with some crunchy fresh bread.

STUFFED VINE LEAVES WITH LEMON RICE

SERVES 12 PORTIONS

2 1/2 tbsp. pine nuts

1 small onion

8 tbsp. olive oil

1/2 cup (100 g) risotto rice

1 1/3 cups (300ml) vegetable stock

finely grated zest and juice of 1 unwaxed lemon plus extra lemon slices to serve

12 preserved vine leaves

1 tsp. sea salt

NUTRITIONAL VALUES

Calories: 152kcal
Fat: 10.6g (1.4g S.Fat)
Carbs: 14g
Protein: 1.3g
Sugar: 4.8g
Sodium: 169mg

METHOD

In a dry pan, toast the pine nuts until golden brown, then finely chop and set aside. The onion should be peeled and finely chopped. In a pan, heat 4 tablespoons oil and sauté the onion over medium heat. Add the rice and fry briefly before pouring in half the stock and simmering for about 18 minutes over low heat, stirring frequently and gradually adding the remaining stock during this time. Stir in the lemon zest and juice, as well as the pine nuts, near the end of the cooking time.

SOY GYROS WITH TZATZIKI

SERVES 1 LARGE PORTION

FOR THE GYROS:

1 1/3 cups (300ml) hot vegetable stock

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

4 tbsp. olive oil, plus more for frying

1 generously heaped tbsp. gyros seasoning

FOR THE TZATZIKI:

1/2 cucumber

1 tsp. sea salt

1 small garlic clove

1/3 cup (90 g) soy yogurt, or other plant-based yogurt

1 tbsp. extra virgin olive oil

1 tbsp. lemon juice

1/2 tbsp. dried dill

freshly ground black pepper

NUTRITIONAL VALUES

Calories: 960kcal
Fat: 77.9g (13.6g S.Fat)
Carbs: 66.3g
Protein: 12.7g
Sugar: 13.5g
Sodium: 3233mg

METHOD

Pour the stock over the soy crumbs in a bowl and let steep for 10 minutes before making the gyros. Allow to drain in a colander and cool. In a mixing bowl, combine the soy crumbs, 4 tablespoons oil, and gyros seasoning. Allow to infuse for 12 hours in a freezer bag or airtight container in the fridge.

In a pan, heat a generous amount of oil and fry the soy crumbs, first over high heat, then over low heat until well browned all over. Place aside.

To make the tzatziki, cut the cucumber in half lengthwise, remove the seeds, and finely grate. Allow to drain in a colander for 30 minutes after mixing with the salt, then squeeze out thoroughly. Garlic should be peeled and crushed. In a mixing bowl, combine the grated cucumber, garlic, yoghurt, oil, lemon juice, and dill. Season with pepper to taste. Separately pack the gyros and tzatziki to take with you. Before serving, reheat the gyros briefly.

ARABIAN RICE

SERVES 2 LARGE PORTIONS

1 1/3 cups (250 g) long grain rice

1 carrot

1/2 red pepper

1 shallot

1 garlic clove

5 1/2 oz. (150 g) seitan

1 1/2 tbsp. olive oil

1 tsp. tomato purée

finely grated zest and juice of 1/2 unwaxed orange

2 cups (500ml) vegetable stock, plus, extra if needed

1/2 cup (50 g) slivered almonds

1/2 tsp. pul biber (Aleppo pepper, or Turkish chili flakes)

pinch of saffron threads

pinch of ground cinnamon

pinch of ground cumin

pinch of ground cardamom

sea salt

freshly ground black pepper

freshly grated nutmeg

handful of raisins (optional)

NUTRITIONAL VALUES

Calories: 1091kcal
Fat: 27.5g (4.3g S.Fat)
Carbs: 128g
Protein: 74.6g
Sugar: 17.3g
Sodium: 1553mg

METHOD

Rinse the rice in a strainer until the water runs clear. Set aside and allow to drain. The carrot should be peeled and finely chopped. Remove the seeds from the pepper and finely chop it. The shallot and garlic should be peeled and chopped.

Cut the seitan into bite-sized chunks. In a pan, heat the oil and sauté the seitan on all sides over high heat. Combine the tomato purée, carrot, pepper, shallot, garlic, and orange zest and juice in a mixing bowl. Add the rice and enough stock to completely cover it. Simmer for about 20 minutes, stirring occasionally and adding more stock as needed, over medium heat, until cooked.

In the meantime, toast the slivered almonds in a dry skillet. Season the rice with pul biber, saffron, cinnamon, cumin, and cardamom, as well as salt, pepper, and nutmeg to taste. Add the raisins and mix well (if using). Divide the mixture between two lunchboxes and top with the almonds.

Serve the kabsa hot, if possible, but it also tastes great cold or at room temperature.

FRIED RICE WITH PINEAPPLE & CASHEW NUTS

SERVES 1 LARGE OR 2 SMALL PORTIONS

1/2 cup (100 g) jasmine rice

sea salt

2 oz. (60 g) cashew nuts

2 canned pineapple rings

2 tbsp. vegan margarine

1 small red pepper

1 carrot

1/3 cup (80 g) canned sweetcorn

4 tbsp. olive oil, plus extra if needed

good pinch of freshly ground white pepper

1 1/2 tsp. hot paprika, plus extra for sprinkling

2 scallions, green sections only

NUTRITIONAL VALUES

Calories: 807kcal
Fat: 53.2g (8.5g S.Fat)
Carbs: 80.9g
Protein: 10.4g
Sugar: 23.5g
Sodium: 450mg

METHOD

Cook the rice according to the package directions in salted water. Allow to drain in a strainer and cool. In a small dry frying pan, toast the cashews until golden brown, then remove from the heat and set aside. Make bite-sized pineapple rings out of the pineapple rings. Melt the margarine in a skillet over medium heat, then sauté the pineapple and set aside.

Remove the seeds from the pepper and cut it into small chunks. Using a vegetable peeler, peel the carrot and thinly slice it. In a colander, drain the sweetcorn. In a wok or frying pan, heat 2 tablespoons oil. Cook the pepper and carrot over high heat until golden brown and al dente, then continue to cook over medium heat until golden brown and al dente. If the carrot browns too quickly before being cooked, add a splash of water (any added liquid should evaporate completely). Season the vegetables with paprika, salt, and pepper.

Increase the heat to high and add the remaining 2 tablespoons oil. Stir in the rice and cook for a few minutes on high heat until crisp, then continue to brown on medium heat. If the mixture becomes too dry, add a little more oil. Heat through the sweetcorn, pineapple, and cashews. Place the rice dish in a lunchbox. Scatter the scallions over the rice after washing and slicing them. Paprika should be sprinkled on top.

POTSTICKER NOODLES

SERVES 1 LARGE OR 2 SMALL PORTIONS

FOR THE SAUCE:

5 tbsp. soy sauce

1 tbsp. rice vinegar

1 tbsp. red curry paste

1/2 tsp. sesame oil

pinch of chili powder

2 tbsp. finely chopped scallion

Greens

FOR THE NOODLES:

1/2 small bok choy, about 1 cup, chopped

1 tbsp. coconut oil

1/2 cup (80 g) broccoli florets

sea salt

freshly ground black pepper

2 1/4 oz. (80 g) broad rice noodles (from an Asian grocery store)

1/2 tsp. finely grated fresh ginger

NUTRITIONAL VALUES

Calories: 290kcal
Fat: 10.5g (6.8g S.Fat)
Carbs: 42.5g
Protein: 6.4g
Sugar: 1.9g
Sodium: 2923mg

METHOD

To make the sauce, combine all of the ingredients in a screw-top jar and shake well. Close the lid tightly and vigorously shake until the ingredients are thoroughly combined. Place aside.

Chop the bok choy finely. In a pan, heat the oil and sauté the broccoli until it is just tender. Set aside and season with salt and pepper.

Cook the noodles according to the package directions in salted water. Just before the end of the cooking time, add the bok choy. Drain the noodles and bok choy in a colander, then rinse with cold water before returning to the pan. Add the sauce and re-heat everything until everything is hot. Fold in the broccoli and ginger before transferring to a lunchbox.

SPAGHETTI POMODORI E OLIO

SERVES 1 LARGE OR 2 SMALL PORTIONS

5 1/2 oz. (150 g) whole-wheat spaghetti

sea salt

2 tomatoes

1 garlic clove

1/2 small bunch of flat leaf parsley

1 tbsp. extra virgin olive oil

1 tsp. powdered vegetable stock

freshly ground black pepper

squeeze of lemon juice

1/2 tsp. agave syrup

2 1/2 tbsp. pine nuts

NUTRITIONAL VALUES

Calories: 268kcal
Fat: 15.1g (1.6g S.Fat)
Carbs: 31g
Protein: 7.1g
Sugar: 5.7g
Sodium: 246mg

METHOD

Cook the spaghetti in salted water until it is al dente, according to the package directions. Meanwhile, quarter the tomatoes and finely chop them after removing the stalk and seeds. Garlic and parsley peeled and finely chopped Combine the oil, 1 tablespoon of water, and the stock in a mixing bowl.

Combine the oil mixture, tomatoes, garlic, and parsley in a mixing bowl, then season with salt, pepper, lemon juice, and agave syrup. In a pan, dry-roast the pine nuts until golden brown, then roughly chop. Drain the spaghetti in a colander, then return it to the hot pan over medium heat. Fold in the tomato mixture and continue to warm everything for about 1 minute, stirring constantly. Place the spaghetti in your lunchbox and top with the pine nuts.

SPAGHETTI FRITTATAS

SERVES 1 LARGE OR 2 SMALL PORTIONS

5 1/2 oz. (150 g) whole-wheat spaghetti

sea salt

1 oz. (30 g) smoked tofu

1 small onion

1 oz. (30 g) pitted green olives

1 tbsp. olive oil

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

1/2 cup (60 g) vegan pizza cheese, shredded

pinch of herb salt, or sea salt plus a pinch of mixed herbs

freshly ground black pepper

pinch of dried oregano

vegan margarine, for the lunchbox

4 basil leaves, to garnish

NUTRITIONAL VALUES

Calories: 347kcal
Fat: 17.4g (2.4g S.Fat)
Carbs: 41.6g
Protein: 8.8g
Sugar: 6.5g
Sodium: 423mg

METHOD

Cook the spaghetti in salted water until al dente, according to package directions. In the meantime, cut the tofu into small cubes. The onion and olives should be peeled and finely chopped.

In a large high-sided pan, heat the oil and sauté the tofu over high heat. Cook for a few minutes after adding the onion and olives. Pour in 1/4 cup (30 g) of the cream and 1/4 cup (30 g) of the cheese. Season with herb salt, pepper, and oregano and keep on a low heat until the cheese melts.

Preheat the oven to 220°C/425°F. Grease four muffin pans with margarine. Drain the spaghetti briefly in a colander before mixing it with the cheese mixture. Distribute the pasta mixture evenly among the muffin cups; the best way to do this is to twist the spaghetti with a large fork.

Scatter the remaining cheese over the spaghetti and bake the frittatas for 20 minutes in the centre of the oven. Remove from the oven and allow to cool slightly before removing from the moulds. Pack them up and serve with some basil leaves on top. The frittatas are delicious both warm and cold.

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!