Recipes

Family Affairs: 7 Day Family Menus

Thursday

BREAKFAST

Muesli

Try serving it with soya milk and fresh fruit. Also very good topped with a spoonful of crunchy granola type cereal such as Maple and Pecan Crunch!

LUNCH

Smoked Tofu, Avocado & Tomato Wraps
Serves 4

• 1 pack smoked tofu
• 1 avocado, sliced/cubed
• 2 tomatoes, cubed
• 4 wraps
• mayonnaise*

1. Slice tofu and avocado into small cubes.
2. In a bowl, mix tofu, avocado and tomatoes with enough mayonnaise to moisten.
3. Place each wrap open, put dollop of filling in middle and fold over.
4. Wrap in foil or a plastic bag.

*Mix half yogurt to half mayonnaise for a slightly tangier, thinner dressing - also lower in fat and calories!

DINNER

Barbecue Beans with Fried Potatoes & Mixed Green Salad So, What Do You Eat?
Serves 4

• 250g dried haricot beans, pre-soaked the night before or 2 tins haricot beans, rinsed and drained
• 1-2 tbsp olive oil
• 250g/8oz onions, chopped
• 250g/8oz potatoes, chopped into small cubes (1½ cm)
• 3 cloves garlic, chopped
• *100g/3½oz tomato purée
• *1 tin chopped tomatoes
• *1 tsp English mustard
• *1 dsp blackstrap molasses/black treacle
• *1 tbsp rice syrup or 1 tsp dark brown sugar
• *2 tbsp soya sauce
• Freshly ground black pepper
• Crusty bread
• Mixed Green Salad
• Selection of mixed green salad leaves or 1 supermarket bag of mixed leaves
• Avocado and/or cucumber if liked
• Toasted sunflower, pumpkin or sesame seeds
• Vinaigrette
• 2/3 cup extra virgin olive oil
• 1/3 cup Balsamic vinegar
• 1 tsp Dijon mustard
• 1 tsp rice syrup or ½ tsp brown sugar
• 1 clove garlic, sliced
• 1 dsp nutritional yeast flakes or powder (optional)

1. Mix ingredients in a jar with lid, making sure mustard and syrup/sugar are dissolved.
2. Season with salt and freshly ground black pepper
3. Store in fridge and shake before use.
4. Pour enough dressing - 1-2 tbsp or so - over green salad and seeds so that when you toss it, most of ingredients are lightly coated.

Baked Beans

1. The night before (if using dried beans), soak beans in cold water overnight.
2. Next day, drain and rinse. Bring to boil and simmer until beans are soft.
3. Make vinaigrette (see above), and marinade in fridge
4. If using canned beans, drain and rinse thoroughly in cold water. Put aside.
5. Fry potatoes, onions and garlic in enough olive oil to cover bottom of a large pan.
6. With a hand blender, blend all rest of ingredients marked *. If you don’t have a blender, simply mix them.
7. When potatoes are cooked and a bit browned, tip in beans and sauce into large pan. Season with black pepper and salt to taste. Simmer for 30 minutes, stirring occasionally.
8. Serve with crusty bread and mixed green salad tossed in vinaigrette and sprinkled with seeds.

N.B. This is worth doubling quantities and freezing. Also tastes even better the next day. And it’s fantastic with veggie sausages!

DESSERT

Pancakes Martin Shaw Cooks Veggie
Makes approximately 8 x 7 inch pancakes

• 1 portion batter recipe
• lemon juice and caster sugar/maple syrup/golden syrup/jam - according to taste

1. Preheat oven on lowest setting.
2. Heat small amount of oil in a pancake or non-stick frying pan. Drain off any excess.
3. Pour enough of batter mixture into frying pan to thinly cover bottom.
4. Fry on one side for about a minute. Loosen edges with spatula and flip.
5. Fry other side for about one minute or until well done.
6. Remove from pan and keep warm in oven.
7. Add more oil to pan as and when necessary. Repeat process until all batter used up and keep rest of pancakes warm.
8. Serve drizzled with sweetener of your choice.

You can easily make these pancakes savoury - simply add a little salt and a pinch of dried mixed herbs instead of sugar. Then fill with a veggie mix of your choice.