2 tablespoons olive oil
1 pound fresh white mushrooms, very finely chopped (around 6 cups)
¼ teaspoon sea salt
½ cup finely chopped onion
4 cloves garlic, minced
½ cup quick-cooking oats (GF if needed)
½ cup bread crumbs (GF if needed)
¼ cup flat-leaf (Italian) parsley, chopped
2 “eggs” (2 tablespoons chia or ground flax seeds mixed with 6 tablespoons water, set aside for a few minutes so gel can form)
1 teaspoon sea salt
freshly ground black pepper to taste
⅛ – ¼ teaspoon cayenne pepper, or to taste
½ teaspoon dried oregano
(for a non-vegan option, use real eggs and add 1 ounce of shredded parmesan cheese)
4 cups of marinara sauce
pasta of your choice
Heat olive oil in a skillet over medium-high heat. Add mushrooms and season with salt. Cook until golden brown and all liquid has been evaporated.
Add chopped onion and cook until onion is translucent. Add garlic, stir and cook until fragrant. Transfer mixture to a mixing bowl.
Mix in oats (cheese if desired), bread crumbs, parsley, “eggs,” sea salt, black pepper, cayenne pepper, and oregano. Mix well until combined. If pressed, mixture should hold together.
Cover bowl and refrigerate overnight.
Preheat oven to 450 degrees. Line a baking sheet with parchment paper and set aside.
Measure out 2 tablespoons of mixture and roll into balls. Place on lined baking sheet.
Bake until meatballs are lightly golden brown, around 20-25 minutes depending on your oven.
Bring marinara sauce to a boil in a large saucepan; reduce heat to low. Gently stir meatballs into sauce until coated. Simmer meatballs in sauce until cooked through, 45 minutes to 1 hour. (this step is really important…don’t skip!)
Meanwhile, cook pasta according to package.
Serve meatballs and sauce over cooked pasta.
Saint Patrick’s Day Vegan Recipe – Avocado Fries With Cilantro Lemon Dipping Sauce
Oil For Frying
2 Eggs, beaten
1 and 1/3 Cup Bread Crumbs
1 Teaspoon Lemon Pepper
1/2 Teaspoon Salt
1/4 Teaspoon Cumin
– Cilantro Lemon Dipping Sauce
5 Tablespoons Mayonnaise
3 Tablespoons Fresh Cilantro, chopped
Juice from 1/2 of Lemon
In a medium-sized bowl, mix together the bread crumbs, lemon pepper, salt and cumin. Set it aside. Cut the avocados in half and then slice them vertically into 4 inch by 1 inch wedges. Set them aside. Heat the vegetable oil to 335 degrees Fahrenheit in a large frying pan, adding enough oil so that the oil is about 3 to four inches deep. Dredge the avocado slices in the breadcrumb mixture, then in the egg mixture, then in the breadcrumb mixture again. Place them in the hot oil and fry them for about 2-3 minutes, or until golden brown. Remove them with a slotted spoon or tongs, and set them on a plate lined with paper towels to absorb the excess oil. Allow them to dry for 10 minutes, then transfer them to a serving tray and serve them immediately with the Cilantro Lemon Dipping Sauce.
For the Cilantro Lemon Dipping Sauce, place the mayonnaise, cilantro, and lemon juice in a blender and mix until smooth and creamy in texture.
* 1 pack lasagna pasta,
* 1 cup soya milk,
* 250g TVP,
* 4 to 5 small onions,
* 1 garlic clove,
* 1 tin tomato sauce,
* 4 fresh tomatoes,
* 400g fresh tofu,
* 100g vegan cheddar cheese (optional),
* 2 tbsp oregano herbs,
* 2 tbsp soy sauce,
* 1 jar green olives,
* 2 tsp black pepper,
* 3 tsp parsley.
• Rehydrate the TVP with soy sauce and hot water.
• Prepare the tomato sauce: chop the onions and garlic. Add them to a frying pan with a bit of oil. As soon as they are golden brown and soft, add the TVP, chopped tomatoes and 1/2 of spices/herbs. After 5 min, add the tomato sauce and cook for 3 minutes. Set aside.
• Prepare the cheese sauce: Mash or blend the tofu with soya milk and the rest of spices/herbs + 1 tbsp of oil and 3/4 of the vegan cheese.
• In a separate pan, boil water with a bit of salt and oil. Add 3 sheets of lasagna at the time and let them boil for 2min. Prepare a baking pan with a bit of oil and a light layer of tomato sauce. Put the first layer of pasta until the pan is covered. Start alternating the tomato sauce, cheese sauce and a new layer of pasta. Grate the remaining cheese on top of lasagna with a sparkle of parsley and black pepper.
• Preheat the oven at 200C and bake for 35 to 40min or until the top is lightly golden. The lasagna will come out perfectly if you put a bit of love into each step of the preparation. Enjoy.
1 cup raw cashews, soaked for 4 hours
1 tsp lemon zest
1/4 cup filtered water
1/2 tsp minced shallot
1/2 tsp minced garlic clove
1 tbsp organic mild miso paste
3/4 tsp sea salt
1/4 tsp black pepper
1-2 tbsp minced fresh basil leaves
1. Drain the cashews and place in a food processor along with all the other ingredients, except for the minced basil.
2. Process until smooth and then place in a bowl and stir in minced basil.
Sun-Dried Tomato Spread:
1 1/3 cups Roma tomatoes, seeded and chopped
1 1/3 cups sun-dried tomatoes, soaked in filtered water for 20 minutes
1/3 cup soaking liquid from sun-dried tomatoes
2 tbsp minced capers (optional)
1 tbsp dried Italian seasoning
1 tsp raw agave syrup
1/2 tsp sea salt
1/4 tsp black pepper
1. Blend all ingredients together in a food processor until smooth.
2 cups organic wild rocket
1 pint organic cherry tomatoes (slow roasted in the oven for about an hour while baking crust)
1/4 cup minced fresh basil leaves
Juice of 1 lemon
First cold pressed extra virgin olive oil
Sea salt and black pepper
Healthy Vegan Recipe – Roasted root vegetable with thyme
• 450 g (1lb) carrots
• 450 g (1lb) parsnips
• 1 large shallot, finely chopped
• 1 tsp fresh thyme leaves
• 40 g (1 1/2oz) butter
• drizzle maple syrup
• maldon sea salt and freshly ground black pepper
1. Preheat the oven to 180C (350F), Gas mark 4. Peel the carrots and parsnips and then cut into even-sized batons. Take a large piece of tin foil or a double sheet of parchment paper or and pile the root vegetable batons in the middle.
2. Scatter the shallot and thyme over the root vegetables and dot with the butter, then drizzle over two tablespoons of water and the Maple syrup. Season to taste, then fold in the sides of the parcel to enclose the root vegetables by bringing up the sides, then folding over and twisting the edges.
3. Place the foil bag on a baking sheet and roast for 1 hour until the carrots are meltingly tender and slightly caramelised. To serve, either open the foil parcel at the table or carefully pour the carrots and parsnips and all of their juices into a nice big warmed dish.
The oven temperature for these roasted vegetables is quite flexible so simply put on the bottom shelf of your oven depending on what other things you need to cook and adjust the cooking time accordingly.
These can be prepared well in advance leaving nothing to do last minute. Expect of course remembering to pop them in the oven!
Feel free to experiment with your own favourite selection of root vegetables such as swede or turnips but just remember that celeriac can oxidize and beetroot will colour the other vegetables.
• handful of broad beans
• 2-3 jerusalem artichokes
• 250 g or a small packet of tofu
• 1 big sweet potato
• handful of unsalted cashew and pine nuts
• 2 tblsp soy sauce
• 2 tblsp sesame oil
• drizzle of honey
• stick of lemon grass
• thumb size piece of ginger
• 1-2 cloves of garlic
1. Toast the pine nuts and cashew nuts in a pan until they start to colour, no oil is needed for this.
2. Chop up the sweet potato and Jerusalem artichokes and pop them on a tray with a drizzle of oil. Bake them in the oven at 180 degrees for about 15-20 mins or until tender.3. Put ome noodles in a pot of water and cook as per the cooking instructions on the packet.
4. Cook the garlic, ginger and lemon grass in a hot pan at a high heat for 3 minutes stirring constantly.
5. Add the chopped tofu which you can marinade in 2 tbsp of soy, 1 tbsp of sesame oil and a squeeze of honey in advance.
6. Cook the ingredients in the pan for a few minutes before adding in your broad beans.
7. When the sweet potato and Jerusalem artichoke are ready pop them in the pan and mix everything together.
8. Add in your noodles and let them soak up all the juices. Add more soy and sesame oil to taste.
9. Throw the toasted nuts in at the last minute and reserve a few to garnish!
10. Serve and enjoy!
1. Soak the dried mushrooms in 400ml hot water for 20 minutes.
2. Preheat the oven to 170°C, gas mark 3. Heat the oil in a large flameproof casserole over a low heat, add the shallots and garlic and cook for 3-4 minutes. Add the carrots and parsnips and continue to cook for 5 minutes.
3. Add the mushrooms and tomatoes and stir.
4. Drain the dried mushrooms reserving the soaking liquid. Mix the cornflour with a little of the soaking liquid to form a paste. Add the dried mushrooms to the pan then pour in the soaking liquid, cornflour paste and vegetable bouillon powder. Bring to the boil, season, then cover and cook in the oven for 20 minutes until the vegetables are just tender.
5. Place the casserole on the hob. Add the Rice Dream and chestnuts and half the parsley. Simmer for 5 minutes to thicken the sauce.
6. Ladle into bowls and sprinkle over the remaining parsley. Serve with slices of warm bread.
• Calories 270kcal
• Protein 6g
• Carbohydrates 36.6g, of which sugars 11.6g
• Total fat 11g, of which saturates 1.6g
• Salt 0.4g
1 cup chopped green beans (stems removed)
1 can chickpeas.
1 can red kidney beans (ditto above), or 1.5 cups cooked
1 orange bell pepper (finely chopped)
1 jalapeno, seeded and finely chopped (optional)
1/3 cup packed fresh parsley (finely chopped)
3 green onions, finely chopped
salt & pepper, to taste
7-8 tbsp fresh lemon juice (about 1.5 lemons)
1.50 tblsp extra virgin olive oil, or more to taste
1 tblsp apple cider vinegar
1 tblsp pure maple syrup
1 tblsp dijon mustard
1/4 tsp fine grain sea salt
1.Add several cups of water into a medium-sized pot and bring to a boil. Add chopped green beans and blanch for 2-3 minutes in boiling water.
2. Drain and rinse with cold water. Place into a large bowl. Drain and rinse chickpeas and kidney beans and place into a large bowl along with the green beans, bell pepper, optional jalapeno, parsley, and green onion. Mix.
3. In a small bowl, whisk together the dressing ingredients until combined. Adjust to taste if needed.
4. Pour on dressing over salad and mix well. Best if you place in the fridge for 30 minutes to allow the mix of flavours to develop.
5. Season with salt and pepper and adjust dressing to taste. Salad will taste even better the next day. Store in the fridge for up to 3-4 days