Family Affairs: 7 Day Family Menus
- 360g/12oz porridge oats
- 850ml-1l/1½-¾pts water or half water, half soya milk
- For an even quicker breakfast, you can
- Soak oats in the water the night before or
- Cook the porridge while dinner is being prepared. Allow it to cool, place in fridge and just heat through the following morning
- Buy quick oats such as Quaker or your supermarket’s own brand, which takes 5-10 minutes
- Cover oats with water and bring to boil. Simmer gently (a heat diffuser is helpful.)
- Cook for 10 minutes or longer (depending on whether you pre-soaked or not.)
- Serve with soya milk and add date syrup or a little brown sugar to taste. You can also add extra goodies. See below for ideas.
- Pumpkin or sunflower seeds (sunflower seeds contain Omega 6)
- 1 tsp ground linseeds in your porridge or other cereal will supply you with your daily requirement of Omega 3
- Bananas or apple, chopped up
- Dried apricots, dates, figs, raisins…
Hummus & Veggie Sticks. Mixed nuts and raisins snack
- 410g/14oz tin chickpeas (keep juice)
- 1 tsp olive oil
- 1 garlic clove, crushed (or more to taste)
- Juice of ½ lemon
- 1 rounded dsp light tahini (Tahini is a sesame seed paste packed with calcium, vitamins and protein and available in jars from supermarkets, delis and health food shops – look in the foreign food section).
- Assorted veggies, chopped lengthways. Good veggies to eat raw include carrots, red or yellow peppers, celery or cucumber - on their own or a selection.
- Place all ingredients (not veggies) into a blender or food processor.
- Whizz, adding a little bean juice/water to thin down hummus as necessary.
- Add salt to taste.
- Store in an air-tight container in the fridge - this way it will last a couple of days.
- Chopped veggies can be stored in a plastic bag in the fridge & taken out in the morning.
If you want something a little more filling, use the hummus to make sandwiches. Tomato and cucumber go well with it.
Toad in the Hole with Mixed Vegetables Easy Vegan Cooking
- 85g/3oz/1/3 cup margarine
- 285g/10oz/2½ cups wholewheat or plain flour
- pinch sea salt
- 2 tsp baking powder
- 570ml/1pt/2½ cups soya milk
- 455-680g/1-1½lb veggie sausages
- Preheat oven to 225Cº/425Fº/Gas Mark 7.
- Melt margarine.
- In a bowl, combine flour, salt, baking powder, melted margarine and milk to make a batter. Whip briskly with a whisk or fork.
- Place sausages in a greased casserole dish and pour batter over them.
- Bake in oven for about 15 minutes, then reduce heat to 180º/350º/Gas Mark 4 for a further 15-20 minutes.
- Serve with steamed seasonal veg of your choice, such as broccoli, cabbage, Brussels sprouts or carrots.
Plum, Toffee & Almond Pudding 1000 Classic Veggie Recipes
- 50g/2oz vegetable margarine
- 225g/8oz light brown sugar
- 15ml/1tbsp lemon juice
- 5 thick slices wholemeal bread, crusts removed, cut into 2.5cm/1inch squares
- 450g/1lb ripe plums, halved and pitted (*if not in season, use tinned, but do not cook)
- 50g/2oz almonds, flaked
- Plain yoghurt or cream
- Melt margarine in large heavy-based frying pan.
- Add sugar and lemon juice and heat, stirring until the sugar melts.
- Add bread cubes and fold into toffee to coat completely (take care not to break up the bread too much).
- Add plums.
- Cover and cook gently for about 5 minutes or until plums are tender*
- Stir again gently and sprinkle with almonds.
- Serve with a dollop of yoghurt/cream/vanilla soya dessert/soya dreem/ice cream…