Recipes

Family Affairs: 7 Day Family Menus

Monday

BREAKFAST

Porridge Oats

• 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

1. Cover oats with water and bring to boil. Simmer gently (a heat diffuser is helpful.)
2. Cook for 10 minutes or longer (depending on whether you pre-soaked or not.)
3. 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…

LUNCH

Hummus & Veggie Sticks. Mixed nuts and raisins snack
Serves 4

• 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.

1. Place all ingredients (not veggies) into a blender or food processor.
2. Whizz, adding a little bean juice/water to thin down hummus as necessary.
3. Add salt to taste.
4. Store in an air-tight container in the fridge - this way it will last a couple of days.
5. 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.

DINNER

Toad in the Hole with Mixed Vegetables Easy Vegan Cooking
Serves 4

• 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

1. Preheat oven to 225Cº/425Fº/Gas Mark 7.
2. Melt margarine.
3. In a bowl, combine flour, salt, baking powder, melted margarine and milk to make a batter. Whip briskly with a whisk or fork.
4. Place sausages in a greased casserole dish and pour batter over them.
5. Bake in oven for about 15 minutes, then reduce heat to 180º/350º/Gas Mark 4 for a further 15-20 minutes.
6. Serve with steamed seasonal veg of your choice, such as broccoli, cabbage, Brussels sprouts or carrots.

DESSERT

Plum, Toffee & Almond Pudding 1000 Classic Veggie Recipes
Serves 4

• 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

1. Melt margarine in large heavy-based frying pan.
2. Add sugar and lemon juice and heat, stirring until the sugar melts.
3. Add bread cubes and fold into toffee to coat completely (take care not to break up the bread too much).
4. Add plums.
5. Cover and cook gently for about 5 minutes or until plums are tender*
6. Stir again gently and sprinkle with almonds.
7. Serve with a dollop of yoghurt/cream/vanilla soya dessert/soya dreem/ice cream…