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Spring-perfect recipes from ‘Eat Well to Age Well’

Spring has officially sprung so what better way to celebrate than by trying out some delicious and healthy recipes perfect for this season? Taken from the recently launched cookbook, ‘Eat Well to Age Well’ by Beverly Jarvis.

King Prawn Noodle Salad Bowl

Serves 2

This is a great fish dish with Oriental flavours. It is easy to prepare and speedy to cook – a tasty and nutritious meal, which looks pretty too.

INGREDIENTS:

1 tbsp sesame seeds

150 g wholegrain noodles

3 tbsp olive or rapeseed oil

250 g shelled raw king prawns

1 rounded tbsp red curry paste

2 tsp runny honey

2 tsp fish sauce (I like Blue Dragon)

1 tbsp light soy sauce

1⁄2 lime, juiced

1 tbsp freshly chopped coriander

1 carrot, shaved into ribbons

2 radishes, sliced

4 baby sweetcorn, sliced thickly

2 spring onions, chopped

 

EQUIPMENT:

You will need a chopping board and knife, a large saucepan with a lid, a large frying pan or wok, a dinner plate, vegetable peeler, citrus juicer, tablespoon, and teaspoon, a small bowl, a wooden spoon and 2 shallow serving bowls.

NUTRITIONAL NOTE:

The prawns make a valuable contribution towards your RDI for protein as well as providing vitamins A, B6 and B12 plus calcium and iodine. Prawns contain quite high levels of cholesterol but a 1996 study, compar- ing a low-cholesterol diet with one that included eating prawns every day, found that the prawn diet increased HDL (‘good choles- terol’) and significantly decreased triglycerides while only slightly increasing LDL (‘bad’ cholesterol). Prawns also have a good balance of essential fatty acids with almost three times more omega-3 fatty acid than omega-6 fatty acids (see page 17). The vegetables contribute fibre and antioxidants.

INTRUCTIONS:

  1. In a clean, hot frying pan, over a medium heat, toast the sesame seeds for about 1 minute, stirring frequently, until golden, then transfer to a plate and set aside.
  2. Cook the noodles according to the packet instructions, normally about 5 minutes. Drain.
  3. Meanwhile, heat 1 tbsp oil in a wok or large frying pan over a medium heat. Add the prawns and stir-fry for a minute or two until pink all over.
  4. Add the curry paste and stir-fry for a minute.
  5. Add the honey and fish sauce, with about 4 tbsp water, and stir and heat for 2 minutes.
  6. In a small bowl, make the dressing by combining the soy sauce, lime juice, remaining oil and coriander.
  7. Combine the drained noodles with the carrot, radishes, sweetcorn and spring onions.
  8. Pour the dressing over the noodle mix and toss everything together.
  9. Serve the noodles, divided between the two bowls, with the prawn curry poured over, and topped with the reserved toasted sesame seeds.

 

Vegetable Risotto With Roast Tomatoes

Serves 2 – 3

Risotto makes a filling and truly delicious main course, which is easy to cook if you use this largely baked-in-the-oven method. It is a great complete meal, with bags of flavour in both the risotto, which is cooked in vegetable stock and the tangy tomatoes. I usually prefer using brown rice for extra fibre and vitamins. However, there are times when a creamy, satisfying risotto just has to be made with arborio rice. You will find it in supermarkets, alongside long-grain rice, sometimes just labelled ‘risotto rice’. However, don’t stress if you can’t find arborio risotto rice; just use long-grain white rice instead. It won’t be exactly like an Italian risotto but it will still taste great, I promise!

INGREDIENTS:     

1 tbsp rapeseed or olive oil 1 medium-size red onion finely chopped 1 stick celery, finely chopped

1 medium-size carrot

sliced 125 g sweet vine tomatoes, quartered, or halved if using cherry tomatoes

Salt and freshly ground black pepper 150 g arborio risotto rice, or long grain rice, rinsed and drained

1 tsp freshly grated root ginger

1 clove garlic, crushed

650 ml hot vegetable stock

3 tbsp white wine, or dry cider, optional, or use water

5 tbsp frozen peas

1 small red or yellow pepper, de-seeded and chopped

EQUIPMENT:

You will need a chopping board and knife and a large frying pan with lid which is both hob- and oven-friendly. (If you are worried about the handle, triple wrap it in tin foil, before transferring the pan to the oven.) Also a teaspoon, tablespoon, wooden spoon, roast- ing tray, measuring jug and cheese grater.

NUTRITIONAL NOTE:

The rice makes a valuable contribution towards your RDI for carbohydrate. The tomatoes and bell pepper add fibre, antioxidant polyphenols and vitamins A and C.

TO SERVE:

50 g vegetarian parmesan cheese, freshly grated. Handful basil leaves, chopped. The oven-roasted tomatoes.

INSTRUCTIONS:

  1. Pre-heat the oven to 210°/190°C fan/gas 6.
  2. In a large frying pan, heat 1⁄2 tbsp oil over a medium heat, until shimmering.
  3. Stirring frequently, over a medium heat, fry the onion, celery and carrot for 5-7 minutes, until softened.
  4. Meanwhile, put the tomatoes onto a roasting tray. Drizzle them with the remaining oil, season with salt and pepper, then roast for about 15 minutes.
  5. Stir the rice, ginger and garlic into the pan with the vegetables.
  6. Increase the heat and add 300 ml of the stock, with the wine or water. Stir well and bring to a rapid boil.
  7. Cover with a lid and transfer to the oven, above the tomatoes
  8. Bake for 15 minutes.
  9. Remove the risotto from the oven and transfer it back to the hob.
  10. Gently, stir in the peas and the red or yellow pepper, with the remaining stock.
  11. Cook uncovered, stirring, over a me- dium-high heat, for 5-7 minutes or so, until the rice is al dente and the peas and peppers are just cooked.
  12. Remove from the heat, adjust the sea- soning if necessary, then serve, sprinkled with the basil, and the parmesan cheese, accompanied by the roasted tomatoes.

 

 

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Vegan recipes for National Picnic Week

Photo credits – Andy Smart (@smartsnappers)

As National Picnic Week starts on Monday 21st June, what better way to celebrate than by trying out these four delicious vegan recipes, perfect for any picnic in the sunshine! Taken from our upcoming release ‘Feeding Your Vegan Child’ by Sandra Hood, available for pre-order now, launches 29th June.

 

Vegan sausage rolls (makes 8 sausages, 4 servings)

There are many shop-bought vegan sausage rolls now available but home-made sausages are worth the trouble and are very quick and easy to make.

For the sausages:

  • water or oil for cooking
  • 100g mushrooms, sliced
  • 1 medium onion, chopped
  • 1 garlic clove (optional)
  • 1 tsp smoked paprika
  • 50g oats
  • 400g tin of beans of choice
  • 40g of ground almonds (or nut of choice)
  • seasoning to taste
  • oil for frying

For the pastry:

  • 250g plain flour
  • 100g margarine
  • 5 tbsps very cold water

Method:

  • Heat a little water (or oil) in a pan, add the onions and garlic and cook until soft
  • Add the mushrooms and cook for a further 5 minutes
  • Stir in the oats and add the paprika and cook for a few minutes more
  • In a separate bowl mash the beans (or blitz in a blender), add all the other ingredients and form into sausages
  • Fry in a little oil, *or baste with oil and bake in a hot over for 20 minutes, turning half way through
  • Rub the margarine into the flour to form fine breadcrumbs
  • Sprinkle on the water and gently knead until it starts to form a soft but firm mixture
  • Roll out into an oblong and on one side of the pastry lay the sausages
  • Fold over the pastry and seal the edges with water. Cut into sausage rolls. Brush with plant milk and cook for 20-30 minutes at 200o C/400o F/gas mark 6

 

Nori rolls (GF) (4 servings)

Ideal for parties and picnics. Instead of the filling in the recipe, you can use other popular fillings such as tofu and avocado, beans and sweet potatoes, sweetcorn and nuts.

  • 4 large sheets dried nori
  • 50g rice
  • 1 medium carrot, diced
  • 3 tbsps peas
  • 1 spring onion, chopped
  • 50g grated soya cheese

 

Method:

  • Cook the rice in boiling water but 5 minutes before it is going to be ready, add the diced carrot and cook for 5 minutes
  • Add the peas and onion and bring to the boil, then drain off any remaining water
  • Remove from the heat and add the grated cheese. Allow to cool
  • Spread it onto the sheets of nori, moisten the edges with water and roll up. Cut each roll into four pieces

 

Chocolate brownies (makes 16)

No picnic is complete without some delicious chocolate brownies!

  • 225 g dates
  • 60 g wholemeal flour
  • 2 teaspoons baking powder
  • 30g cocoa powder
  • 100g margarine
  • 1 very ripe banana, mashed
  • 75 g nuts (optional) of choice e.g. pecans or walnuts
  • 1 teaspoon vanilla essence

Method:

  • Pre-heat your oven to 180o C/350o F/Gas 4
  • Place the dates in a medium saucepan with just enough water to cover them
  • Cook over a medium heat for 5 minutes or until soft, then drain off the water, run them under a cold tap to cool and purée the dates
  • Cream together the dates and margarine until light and fluffy
  • Sift the flour, baking powder and cocoa powder into the date mixture
  • Add the banana, nuts (optional) and vanilla essence
  • Pour into a lightly oiled tin (18 x 25 cm), spread evenly and bake in the oven for approximately 20-25 minutes or until the brownies start to come away from the sides of the dish
  • Allow to cool, then cut and serve

 

Scones (makes 20)

Finally, some classic scones to complete your picnic spread! Try them with coconut cream and jam for a delicious fruity number.

  • 450g self-raising flour
  • 100g margarine
  • 25g sugar (or replace with dried fruit)
  • 235ml water
  • pinch salt

 

Method:

  • Pre-heat your oven to 450o F/230o C/gas mark 8
  • Grease a large baking sheet with vegetable oil
  • Sift the flour and rub in the margarine until fine breadcrumbs are formed
  • Stir in the sugar or dried fruit
  • Add enough water to make a soft dough
  • Knead gently and roll out until about 1 cm/½ inch thickness
  • Cut into 20 rounds, brush with plant milk and cook for approximately 8-10 minutes