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The V-plan diet

Our V-Plan Diet One Week Meal Plan is a collection of nutritious breakfast, lunch, dinner and snack ideas, providing an average of 1,500 kcal per day.

Mon | Tue | Wed | Thu | Fri | Sat | Sun

Monday

Breakfast – Cinnamon-Raisin Porridge
Serves 4. 10-15 minutes
Per serving: Calories (kcal) 275, Fat (g) 4.6

Rolled oats – which look like big squashed flakes – will keep you going longer than porridge oats. However, both are rich in fibre, complex carbohydrates and protein.

Top Tips
• If you’re making just one portion of this, it’s easy – 1 cup water to half a cup oats.
• Get your Five A Day! Add any fruit to this recipe – defrosted frozen berries, fresh or dried
fruit. Mix in when porridge is ready to serve.
• For more sweetness try a couple of teaspoons of date, maple or agave (type of cactus) syrup
– date syrup is half the price of maple. You’ll find them in supermarkets or health stores.

Ingredients
960ml/34 fl oz/4 cups water
200g/8oz/2 cups rolled or porridge oats
75g/5oz/12 cup raisins or chopped dried apricots
12 tsp cinnamon
14 tsp salt
Soya or rice milk (optional)
Date or maple syrup to taste (optional)

1. Soak oats and water overnight in a bowl if possible.
2. Cover and leave in fridge.
3. In the morning, place all ingredients (except milk and syrup) in a saucepan.
4. Bring to the boil, lower heat and cook for 10 minutes or longer, depending on
how you like it.
5. Stir occasionally.
6. Serve plain or with soya/rice milk and syrup, if desired.

Snack – Organic Dried Fruit & Nuts
Per serving: Calories (kcal) 246, Fat (g) 17.1

Lunch – Hummus, Tomato & Alfafa Sprouts in Pitta Pockets
Serves 1.5 minutes (10 if making hummus)
Per serving: Calories (kcal) 352, Fat (g) 6.4

Keeps 2-3 days in a sealed container in the fridge. You can buy hummus in supermarkets but it is easy and cheap to make your own – and it won’t be so high in salt! Alfalfa sprouts are tiny green shoots full of vibrant vitamins and minerals. They are found in plastic bags in the chill section of health stores or delis.

1-2 dollops of hummus
2 small wholemeal pitta pockets or 1 large wholemeal pitta
1 tomato, sliced
Handful of alfalfa sprouts

1. Lightly toast pitta bread.
2. When warm, slice a little bit from the top if it’s a pocket or slice in half if it’s a large one.
3. Open pitta carefully.
4. Spread inside of pitta with hummus.
5. Add alfalfa sprouts and tomato.
6. Serve.

Hummus
Serves 4. 5 minutes
If you have leftover chickpeas, use them in a salad, soup or stew. They also freeze well.

1 tin chickpeas
1 tbsp tahini
12 tbsp olive oil
1-2 cloves garlic depending on taste
Juice 12-1 lemon depending on juiciness
Juice from chickpea tin
Salt and ground black pepper to taste
1. Drain chickpeas, retaining juice.
2. Blend first five ingredients.
3. Add some juice from tin if necessary –
traditional hummus is quite runny.
4. Season and serve.

Dinner – Stir-Fried Vegetables, Rice & Tofu with Mustard Peanut Sauce & Multi Bean Salad
Serves 4. 35-40 minutes
Per serving: Calories (kcal) 652, Fat (g) 23

Gorgeous – a favourite with everyone who’s tried it.

Rice
350g/12oz long grain brown rice
700ml/114 pints water
2 tsp vegan bouillon powder

Stir Fry
12 spring onions, sliced
200g/7oz baby sweetcorn, halved
2 red peppers, thinly sliced
1 medium carrot, sliced into thin sticks
200g/7oz oriental greens such as Pak Choi or Chinese leaves, shredded
1 pack medium-firm tofu (eg Cauldron), sliced lengthways into 2 ‘steaks’
2 tsp olive oil

Sauce
60g/4 level tsp/14 cup smooth peanut butter
2 tbsp fresh lemon juice
1 tbsp prepared English mustard
Large handful of parsley (curly or flat-leaf), thick stalks removed
2 tbsp water
1 tsp maple/date syrup
1 small clove garlic, crushed
Pinch salt

Bean Salad
1 tin mixed beans, drained and rinsed
1 stick celery, finely diced
2 tbsp sweetcorn
1 small red onion, finely diced
1 tbsp fresh parsley, finely chopped
2 tbsp Omega-3 vinaigrette

1. Put rice on to cook with water.
2. Bring to boil and simmer for 25-35 minutes until rice is tender and water is absorbed.
3. Meanwhile, chop vegetables for stir-fry and put aside.
4. Fry 2 tofu ‘steaks’ in a little oil in a nonstick pan until golden brown on each side.
5. Add a little shoyu (soy sauce) until the tofu is coated. Drain on kitchen paper and put aside.
6. Make bean salad – place all solid ingredients in a bowl and mix.
7. Add vinaigrette and toss everything so it’s well coated.
8. Make sauce by blending all ingredients together – then warm through gently.
9. Stir-fry the vegetables in the oil.
10. Chop cooled tofu into bite-sized pieces and heat through with vegetables.
11. Place cooked, drained rice on plates, top with the vegetable-tofu mix, then the sauce.
12. Serve bean salad in separate bowls on the side.

Dessert – Banana Fool
Serves 4. 5 minutes plus chilling time
Per serving: Calories (kcal) 121, Fat (g) 3.2

1 pack firm silken tofu (blue package)
1 large ripe banana, mashed
4 tbsp/14 cup maple, agave or date syrup
1 tbsp fresh lemon juice
1 tsp vanilla extract

1. Place everything in blender or food processor.
2. Process for several minutes until the tofu has lost its grainy texture and the whole thing is very creamy.
3. Serve at once or transfer to a covered container and chill.


Tuesday

Breakfast – 1) Fruit Smoothie
2) Toast with Vegetable Spread & Reduced Salt Yeast Extract
Serves 4. 5-10 minutes
Per serving: Calories (kcal) 425, Fat (g) 17.8

Frozen berries are a brilliant way to vary your fruit intake, especially in winter. Most supermarkets sell
frozen raspberries, blueberries and mixed berries…

2 frozen or fresh bananas, broken into chunks
720g/25 fl oz/3 cups unsweetened fruit juice – any type
140g/5oz/1 cup sliced fresh fruit or defrosted frozen berries
240ml/8 fl oz/1 cup soya yoghurt, plain or flavoured (optional)

1. Blend all ingredients together until very smooth and creamy.
2. Serve immediately.

Lunch – Superbowl Salad with a Choice of Two Dressings
Serves 4. 40 minutes from scratch, 10 if using
cooked grains
Per serving: Calories (kcal) 529, Fat (g) 26.7

This is a creative and lovely way to use up cooked wholegrains – brown rice, quinoa (pronounced ‘keen-wah’) or millet are particularly good. Before cooking quinoa, rinse thoroughly in cold water in a large sieve
– this gets rid of the naturally bitter coating. Cook these grains in one of two ways:

1. Fry a little onion, garlic, herbs/spices in a teaspoon of oil first – you can also add diced red pepper, celery or other veggies of your choice. Fry until onions are soft, then add the grains and ‘fry’ for a few minutes, stirring constantly to avoid burning. Then add water or stock and cook according to packet instructions.
2. Just add water/stock and a few herbs/spices of your choice and simmer until cooked, according to
packet instructions.

Either of these gorgeous dressings will top up your omega-3 levels a treat! This dish is chock full of fibre, vitamins, protein, minerals… This is a recipe to start you off – next time, let your imagination flow and try
different combinations of nuts, seeds, salad vegetables – more possibilities below.

450g/1lb cooked wholegrains (approximately ½  this quantity if cooking from raw)
2 tbsp toasted sunflower seeds
Large handful Pak Choi or Cos lettuce, shredded
1 red pepper, diced
2 sticks celery, diced
1 large carrot, grated
1 tin beans – kidney or flageolet – drained and rinsed
30g/1oz walnuts, chopped or halved

Other options:
Chopped avocado
Rocket leaves, chopped with scissors
Pumpkin seeds
Almonds
Chopped dates or chopped unsulphured apricots
Sprinkling of nutritional yeast flakes
Thinly sliced smoked tofu
Deep-fried tofu pieces
Grilled tempeh

Basic Omega-3 Dressing
8-10 servings, based on 1 tbsp per salad portion.
5 minutes, 20+ to marinate

Rich in linseed, this dressing is an easy way to increase your intake of omega-3.

60ml/4 tbsp extra virgin olive oil
110ml/7 tbsp mixed omega-3 oil or linseed (flax) oil
90ml/6 tbsp Balsamic vinegar

1 tsp Dijon mustard
12 tsp date or maple syrup
1 clove garlic, peeled and sliced into 2-3 chunks
1 dspn nutritional yeast flakes or powder (optional)
Salt and black pepper
1. Mix ingredients in a jar with lid, making
sure mustard and syrup are dissolved.
2. Season with salt and freshly ground
black pepper.
3. Store in fridge and shake before use.
4. Pour enough dressing over salad so that
when you toss it, most of ingredients
are lightly coated.
Oriental Style Dressing
8-10 servings, based on 1 tbsp per salad portion.
5 minutes
This will keep for a few days in the fridge.
60ml/4tbsp/14 cup rice vinegar or 12 each cider
vinegar & water
1 tbsp shoyu (a type of soy sauce)
2 tbsp light miso
1 tbsp sweet chilli sauce
112 tsp maple syrup
2 tbsp fresh ginger, grated or 2 tbsp pickled
ginger, chopped
60ml/4 tbsp toasted sesame oil
110ml/7 tbsp mixed omega-3 oil or linseed
(flax) oil
1. Blend or whisk everything until smooth.
2. Pour into a jar with lid.
3. Store in fridge and shake before use.
Snack – Roasted Veggie & Green Leaves
Sandwich with a Dab of Hummus
Per serving: Calories (kcal) 239, Fat (g) 6.2
Dinner – Red Bean Burritos
Makes 2-4. 10-15 minutes
Per serving: Calories (kcal) 706, Fat (g) 9.8
So very easy, quick – and surprisingly good!
4-8 flour tortillas
1 tin pinto beans
115ml/4 fl oz/12 cup ready-made salsa
(available in tubs or jars)
1 red pepper, finely diced
14 - 12 tsp chilli powder, according to taste (or use
a dash of Tabasco sauce)
12 tsp garlic granules
12 tsp ground cumin
12 tsp oregano
Toppings
40g/112oz/12 cup shredded lettuce such as Cos or Little Gem (not Iceberg)
1 ripe tomato, chopped
12 avocado, cut into chunks
1 medium carrot, grated
1 tbsp fresh coriander, chopped
Handful of green or black olives, pitted
1-2 spring onions, sliced
2-3 tbsp Plamil mayo or homemade vegan mayo dressing
2 tbsp red onion, finely chopped

1. Warm tortillas in oven or microwave and keep warm.
2. Combine beans, salsa, red pepper and seasonings in a medium saucepan.
3. Bring to boil, reduce heat and simmer for 5 minutes, adding a little stock if necessary to stop drying out.
4. Mash beans slightly with back of spoon or a potato masher.
5. Assemble each tortilla: dab a portion of bean mixture with other toppings and mayo. Don’t put too much in or it’ll squish out the sides!
6. Roll up carefully and enjoy
!
Dessert – Fresh Fruit Salad
Per serving: Calories (kcal) 113, Fat (g) 2.2


Wednesday

Breakfast – Nutty Walnut Granola Crunch
Serves 20 – keeps well. 70 minutes
Per serving: Calories (kcal) 284, Fat (g) 11.1

Start the day as you mean to go on with this lovely, crunchy-style cereal. Unlike commercial types, it isn’t laden with refined sugar. Serve with soya/rice milk and fresh fruit!

If you have a good health store and are short of time, you should be able to buy a sugar-free crunchy granola-type cereal.

600g/112lbs/6 cups rolled oats
150g/5oz/1 cup barley or brown rice flour
125g/scant 5oz/1 cup coarsely chopped walnuts
125g/scant 5oz/1 cup raw sunflower seeds
12 tsp salt
240ml/8 fl oz/1 cup apple juice concentrate
120ml/4 fl oz/12 cup date or maple syrup
2 tbsp rapeseed oil
2 tbsp water
2 tsp vanilla extract
150g/generous 5oz/1 cup raisins

1. Preheat oven to 170°C/325°F/Gas Mark 3.
2. Combine oats, flour, walnuts, sunflower seeds and salt in a large bowl.
3. In a separate bowl, whisk together juice, syrup, oil, water and vanilla.
4. Pour over dry ingredients and mix thoroughly until evenly moistened.
5. Divide mixture between two large oven trays, spreading out into a 2cm/1 inch thick layer.
6. Bake until golden brown, stirring well every 15 minutes – use a timer.
7. Cooking time total 50-60 minutes.
8. Remove from oven and stir in raisins while mixture is still hot, to plump up the raisins.
9. Let cool completely and then store in airtight containers in fridge or a cool cupboard.

Snack – Fresh Fruit, eg Grapes, Slice of Melon, Cherries, Apple
Per serving: Calories (kcal) 84, Fat (g) 0.1

Lunch – 1) Black-Eyed Bean Paté with Salad in Wholemeal Wheat or Rye Bread
2) Fruit
Serves 4-6. 5-7 minutes
Per serving: Calories (kcal) 338, Fat (g) 4.2

1 tin black-eyed beans, drained
Piece fresh ginger, grated (approx 1-2 tsp, according to taste)
1 tbsp fresh lemon juice (or more to taste)
Shoyu to taste
2 tsp rapeseed or sesame oil (optional)
Salad – grated carrot, salad leaves, tomato, alfalfa sprouts, watercress or a combination.

1. Blend everything together – only 1 tsp grated ginger to start with.
2. Add more lemon juice/shoyu/ginger according to taste.
3. Spread thickly on each side of bread.
4. Add salad of choice.

Very good as a dip, also – or with oatcakes.

Dinner – Vodka Pasta Sauce with Marinated Cauliflower Salad
Serves 4. 35-40 minutes.
Per serving: Calories (kcal) 493, Fat (g) 23.5

Salad: make Part I the night before if possible (20-25 minutes) so flavours blend or before the rest of the cooking.

Add Part II ingredients just before you want to eat (5-10 minutes).

Sauce and Pasta: 10-15 minutes – 10 minutes preparation and to cook garlic plus blending time (the pasta cooks meanwhile).

Sauce and Pasta
2 tbsp olive oil
3 cloves garlic, crushed
10 black olives, without stones
14 tsp chilli flakes or pinch chilli powder
2 tbsp vodka or dry sherry
450ml/16 fl oz/2 cups pasta sauce from a jar or home made
115g/4oz/12 cup silken tofu, drained
Salt and freshly ground black pepper
450g/1lb wholemeal penne pasta

1. Cook pasta in boiling water according to packet instructions.
2. Sauté garlic in olive oil until cooked but not brown.
3. Add vodka and stir for a minute or so.
4. Blend all ingredients (except pasta!) until smooth.
5. Drain pasta and keep warm.
6. If sauce too thick, add a little soya milk.
7. Heat through, serve on pasta and sprinkle with freshly ground black pepper.

Chilled Marinated Cauliflower Salad
Serves 4-5. 30-35 minutes
Sophisticated but very easy
Part I
60ml/4 tbsp olive oil
60ml/4 tbsp red wine vinegar
120ml/8 tbsp water
2 medium cloves crushed garlic
12 tsp salt
12 tsp whole black peppercorns
2 bay leaves
1 medium (6”-9”) cauliflower, broken into bitesized florettes

1. In a large saucepan, combine all ingredients.
2. Bring to boil, reduce heat and simmer for approximately 10-15 minutes, or until cauliflower is tender, but not soft.
3. Transfer to a serving bowl and allow to cool a little. Cover and chill in fridge.

Part II
1 small red onion, diced finely
12 cup freshly minced parsley – flat leaf or ordinary OK
2-3 fresh basil leaves, minced (or 12 tsp dried)
1 medium/large carrot, grated
1. Add Part II ingredients to Part I, mixing in well so the dressing coats all ingredients.
2. Serve.

Dessert – Chocolate Mousse
Serves 4-6. 5 minutes
Per serving: Calories (kcal) 173, Fat (g) 7.5

Don’t let the words ‘healthier’ or ‘reduced fat’ put you off. Less rich than Sunday’s mousse but still utterly gorgeous – and quick. Our sceptical friends tried it and fought over who got to lick the bowl!

Blueberries or raspberries make a good addition and look beautiful scattered on top.

1 pack firm silken tofu (389g), crumbled
60-120ml/4-8 tbsp/14-12 cup of date, agave or maple syrup – add smaller quantity to start with then gradually add more if necessary
130g/412oz/13 cup cocoa powder – Green & Blacks or something of similar quality is best (not drinking chocolate)
2 tsp vanilla extract
Pinch salt

1. Blend tofu until creamy.
2. Add rest of ingredients and blend until it’s all incorporated.
3. Chill before serving.


Thursday

Breakfast – Wheat Biscuit Cereal &
Fresh Fruit
Serves 1. 1 minute
Per serving: Calories (kcal) 257, Fat (g) 3.7

2 wheat biscuits (eg Biobix or Weetabix)
Calcium enriched soya or rice milk to taste
Fresh fruit of choice – eg 12 banana and 12 grated apple/handful of defrosted berry fruits
Simply pour milk over biscuits, top with fruit and enjoy!

Lunch – VSLT (Veggie Sausage, Lettuce & Tomato Sandwich with Mustard & Mayo)
Serves 4. 15 minutes
Per serving: Calories (kcal) 285, Fat (g) 8.5

8 veggie sausages
French or English mustard, according to taste
Shredded lettuce
4 tomatoes, sliced
Plamil mayonnaise
8 slices good quality wholemeal bread

1. Grill sausages according to instructions.
2. Spread mayo on each side of bread, cover with lettuce and tomato.
3. When sausages are cooked, slice each one in half and lay in sandwich.
4. Slice sandwich in half.
5. Eat while warm if possible.

Snack – Crudités & Reduced-Fat Hummus
Per serving: Calories (kcal) 55, Fat (g) 2.4

Dinner – Middle-Eastern Nutty Millet Pilaf
Serves 4. 25-30 minutes
Per serving: Calories (kcal) 425, Fat (g) 18.9

Light and fresh tasting; also very quick. Soya yoghurt is available from large supermarkets and health stores. The suggested brands come in plain or flavoured varieties.

1 tbsp olive oil
1 medium onion, chopped fine
1 red pepper, deseeded and chopped into bitesized pieces
1 tsp cumin
1 tsp turmeric
225g/8oz millet
600ml/21 fl oz vegetable stock
225g/8oz frozen peas
85g/3oz hazelnuts or slivered almonds
Juice of 1 lemon
1 tbsp chopped fresh mint
Dairy-free yoghurt such as Yofu or Sojasun

1. Heat oil in large, heavy based pan and cook onion and red pepper for 5 minutes over moderate heat.
2. Add spices and fry for 1 minute, stirring continually.
3. Add millet and vegetable stock.
4. Bring to boil, cover and simmer for 20 minutes, stirring occasionally.
5. Meanwhile, place nuts in a frying pan over a medium-high heat and toast till golden brown for 2 minutes or so – keep turning gently with a wooden spatula so they don’t stick or burn.
6. Add peas during last 5 minutes of cooking time.
7. When all liquid has been absorbed and millet is light and fluffy, it’s cooked!
8. Stir in nuts, lemon juice and mint.
9. Serve on warm plates – place dollop of yoghurt on top if using.

Dessert – Fruit Smoothie
Serves 4. 5 minutes
Per serving: Calories (kcal) 271, Fat (g) 7.4

As we’ve said, frozen berries are a brilliant way to vary your fruit intake, especially in winter.

Top Tip
Frozen bananas are a great way to chill a smoothie without using ice. Peel, bag and freeze!

2 frozen or fresh bananas, broken into chunks
720ml/24 fl oz/3 cups unsweetened fruit juice – any type
100g/4oz berry fruit, fresh or frozen
250ml/9 fl oz/1 cup soya yoghurt, plain or flavoured (optional)

1. Blend all ingredients together until very smooth and creamy.
2. Serve immediately.


Friday

Breakfast – Creamy Cashew-Cardamom Shake
Serves 2. 5-10 minutes
Per serving: Calories (kcal) 428, Fat (g) 21.3

75g/212 oz raw cashews
240ml/8 fl oz soya or other dairy-free milk
2 tbsp pure maple syrup (start with 12 tbsp and add gradually, according to taste)
1 tsp pure vanilla extract
12 tsp ground cardamom
1 medium-sized ripe banana, peeled, cut into chunks and frozen*

1. In a blender, grind cashews to a fine powder.
2. Add soya milk, maple syrup, vanilla and cardamom and blend till smooth.
3. Add banana chunks and blend until thick and creamy.
4. Pour into 2 glasses and serve at once.

*Can be made without freezing the banana and it’s still delicious – just blend banana at stage 2,
then add a bit of ice to the shake.

Lunch – 1) Italian Tomato & Bean Soup with Bread or Oatcakes 2) Fruit
Serves 4. 20 minutes
Per serving: Calories (kcal) 575, Fat (g) 8.2

This is a very quick and easy recipe which is cheap and freezes well! Some ‘fresh’ supermarket tomato soups are good, just make sure there is no added dairy such as cream or whey powder.

1 tbsp olive oil
1 large onion, finely chopped
1 large clove garlic, finely chopped
1 stick celery, finely chopped
1 carrot, finely chopped
2 tins chopped tomatoes
1 tsp oregano
1 tsp basil
112 tsp vegan bouillon powder mixed with
425ml/34 pint hot water
Salt and black pepper
1 tbsp chopped fresh parsley
1 tin white beans – eg borlotti, haricot – drained and rinsed
Wholemeal rolls x 4

1. Sauté onion, celery and carrot in a medium pan for a few minutes.
2. Boil water for soup.
3. Add garlic to pan and stir until onion translucent.
4. Put bouillon powder in a jug and add hot water – stir well.
5. Add tomatoes, herbs and hot stock to pan.
6. Simmer for 10 minutes.

7. Add more water if soup too thick.
8. Blend soup.
9. Add beans and parsley, stirring into soup well.
10. Let soup come to boil, then simmer another few minutes.
11. Season to taste and serve.

Dinner – Lentil & Frankfurter Stew with Greens
Serves 4-6. 20-30 minutes
Per serving: Calories (kcal) 132, Fat (g) 4.6

A smoky-flavoured and filling dish that can be thinned down to a soup if desired.

1 tbsp olive oil
1 medium onion, chopped
1 medium carrot, chopped
200g/7oz/1 cup yellow mung lentils or orange lentils
720ml/114 pints/3 cups water
1 large bay leaf
2-3 tsp vegan bouillon stock powder
Salt and pepper
2 large or 4 small vegan frankfurters (hot dogs), sliced into small chunks (Taifun or Fry’s are very
good, available from health stores or online)
1-2 tbsp fresh lemon juice
450g/1lb shredded cabbage

1. Heat oil in heavy saucepan.
2. When hot, add carrot and onion and sauté until soft.
3. Add lentils and water.
4. Bring to boil then simmer, stirring until lentils are cooked and soft – 15-20 minutes.
5. Add water if too thick or the mixture is sticking.
6. Add 2 tsp bouillon powder, whisking in well so there are no lumps.
7. Cook for a further 5 minutes.
8. Meanwhile, put on greens to steam.
9. Add lemon juice and chopped frankfurters to stew.
10. Season as necessary (if you use low-salt bouillon you’ll need a little more salt and vice versa).
11. Thin with extra hot stock if you want it as a soup.
12. Stir, then place cooked greens at bottom and spoon soup/stew on top, reserving a few green strands for garnish.

Dessert – Raspberry & Almond Syllabub
Serves 4. 5-10 minutes plus chilling time
Per serving: Calories (kcal) 120, Fat (g) 6.2

110g/4oz silken tofu (red packet)
225g/12 lb soya cream (approx 1 small tub)
225g/12 lb raspberries
15g/1 tbsp caster sugar
112 tbsp ground almonds
flaked almonds to decorate
1. Beat the tofu into the cream.
2. Blend two-thirds of the raspberries and add to cream together with sugar.
3. Stir in the ground almonds followed by whole raspberries.
4. Put in the fridge to chill. To serve, decorate with toasted, flaked almonds. (Place flaked almonds on tin foil under grill, stirring occasionally. Don’t take your eyes off them – they brown suddenly!)

Snack – Guacamole or Hummus & Crudités
Per serving: Calories (kcal) 62, Fat (g) 5.1


Saturday

Breakfast – 1) Nutty Banana Spread &
Toast 2) Fruit
Serves 4. 3 minutes
Per serving: Calories (kcal) 389, Fat (g) 12.9

A delicious, creamy spread without any of the baddies. Fantastic on bagels, wholemeal toast… you choose!

2 large ripe bananas
80g/3oz/12 cup sunflower seeds
1 tbsp nut or seed butter (peanut, almond, cashew etc)
1 tbsp raisins, dried cranberries or currants

1. Mash banana well.
2. Stir in remaining ingredients.
3. If you prefer a completely smooth spread, blend everything together.
4. Serve at once on bread, toast, rice or oatcakes.

Lunch – Lentil & Coconut Soup
Serves 4. 60-65 minutes
Per serving: Calories (kcal) 168, Fat (g) 6.8

30ml/1 fl oz/2 tbsp rapeseed oil
2 red onions, finely chopped
1 small green chilli, seeded and finely sliced
2 garlic cloves, chopped
2.5cm/1in fresh lemon grass, outer layers
removed and insides finely sliced
200g/7oz red lentils, rinsed
1 tsp ground coriander
1 tsp paprika
400ml/14 fl oz coconut milk
900ml/2 pints water
2 tsp vegan bouillon powder or 1 vegan stock cube
Juice of 1 lime
3 spring onions, chopped
20g/34oz fresh coriander, finely chopped
Salt and freshly ground black pepper

1. Heat oil in a deep frying pan or wok, then add onions, chilli, garlic and lemon grass.
2. Cook for 5 minutes or until lentils have softened.
3. Add lentils, spices, coconut milk and 900ml water and stir.
4. Bring to boil, stir, reduce heat and simmer 40-45 minutes, until lentils mushy.
5. Add bouillon powder, stirring in well.
6. Add lime juice, spring onions and fresh coriander, reserving some for garnish.
7. Season and serve with garnish.
Snacks – Fresh Fruit
Per serving: Calories (kcal) 67, Fat (g) 0.2

Dinner – Tofu Lasagne
Serves 4. 50-80 minutes, depending on whether
you use sauce from a jar or make your own.
Per serving: Calories (kcal) 240, Fat (g) 9.1

Top Tip
It’s easy to make the homemade lasagna sauce in double quantities – freezing half for
another day.

Sauce (if making own)
12 tbsp olive oil
12 medium onion, chopped quite small
12 tsp minced garlic
450ml/16 fl oz/2 cups passata (sieved tomatoes – usually sold in cartons or glass bottles and found in supermarkets and other food outlets)
12 tbsp dried basil
12 tsp dried oregano
1 bay leaf
34 tsp salt
14 tsp freshly ground black pepper

Or
450ml/16 fl oz/2 cups of vegan herby tomato sauce in a jar, such as Meridian, Dolmio,
Ragu or Loyd Grossman

Filling
338g/34lbs/112 cups firm tofu (such as Cauldron), drained and crumbled
3.5g/18oz/18 cup finely chopped fresh parsley or 1 tbsp dried
100g/4oz lasagne no-cook sheets
50g/2oz/12 cup grated dairy-free cheese – use Redwood’s Cheezly Melting Mozzarella or
Melting Cheddar style if possible

1. If using ready-made sauce, ignore steps 5-6 and 9!
2. Heat oil in a large saucepan over medium heat.
3. Add onion, cover and cook 5 minutes, stirring occasionally.
4. Add garlic and cook, covered, for a few minutes. If using ready-made sauce, go to no. 7.
5. Remove saucepan lid, add garlic, passata, basil, oregano, bay leaf, 1⁄2 tsp of salt and 1⁄2 tsp of pepper.
6. Simmer 20-30 minutes to allow flavours to blend.
7. 5-10 minutes before end of sauce cooking time, preheat oven to 190°C/375°F/Gas Mark 5.
8. In a large bowl, combine crumbled tofu with parsley, remaining 1 tsp salt, remaining 1⁄2 tsp pepper, mixing until well combined.
9. When sauce has cooked, discard bay leaf.
10. If using ready-made sauce, add this to the cooked onions.
11. Spread a thin layer of tomato sauce in bottom of a shallow rectangular baking dish.
12. Arrange a layer of lasagne sheets on top.
13. Spread layer of tofu mixture.
14. Repeat with alternating layers, ending with tomato sauce.
15. Top with ‘cheese’ and bake for 30-40 minutes, or until heated through.
16. Let stand for 5 minutes before serving.

Dessert – Rhubarb & Ginger Fool
Serves 4. 20-25 minutes, plus chilling time.
Per serving: Calories (kcal) 188, Fat (g) 6.1
Refreshing and light – a sophisticated but very easy pud.

450g/1lb rhubarb
130g/412oz/34 cup dried dates
1 tsp fresh ginger, grated
60ml/2 fl oz/14 cup water
290g/10oz silken tofu
Toasted slivered almonds
Mint leaves to decorate

1. Slice rhubarb into 2.5cm/1 inch pieces and stew in a pan of boiling water for 1 minute, then strain.
2. Finely chop the dates and place in a saucepan with rhubarb, grated ginger and water.
3. Bring to boil and simmer until rhubarb and dates are soft.
4. Allow mixture to cool.
5. Blend or food process the rhubarb mixture with silken tofu until smooth.
6. Divide the fool between 4 individual dishes and decorate with toasted almonds and mint leaves.
7. Chill before serving.

Top Tip
You can use up any leftover silken tofu in a breakfast smoothie – just add fruit, soya milk and blend until smooth.


Sunday

Breakfast – Scrambled Tofu & Baked Beans
Serves 4. 10-15 minutes
Per serving: Calories (kcal) 402, Fat (g) 13.5

A great alternative to scrambled eggs and the quantities can be halved or quartered. Opened tofu can be kept in the fridge for a few days, in water in a plastic box with a lid. Great in stir-fries.

2 blocks tofu
2 tbsp oil
1 large onion, finely chopped
Large pinch of turmeric
Large pinch of chilli or 1-2 drops of Tabasco/hot pepper sauce (only if you like hot, spicy food!)
2 chopped spring onions, including green parts
Salt and pepper
1 tin organic sugar-free or low sugar baked beans
Bread for toast – 4-8 slices wholemeal, depending on how hungry everyone is!

1. Remove the tofu from its wrapper and drain all the water out.
2. Pat dry using a clean tea towel and then squash it between two plates so that the excess water drains out.
3. Add oil to a frying pan and heat gently.
4. Add chopped onion.
5. Meanwhile, heat up the baked beans gently.
6. When the onion is beginning to soften and brown (after about five minutes) crumble in the tofu – it should be in small pieces about the size of peas.
7. Gently fry for a couple more minutes and add some turmeric, chilli and spring onion if you want them and a little bit of salt & pepper.
8. Serve with toast and any other breakfast things you fancy!

Lunch – Watercress & Potato Soup
Serves 4. 40 minutes
Per serving: Calories (kcal) 182, Fat (g) 4.9

Watercress and potato soup is one of those elegant classics that is surprisingly simple to prepare. And given that it contains nutritional goodies such as potatoes (vitamin C) and watercress (rich in minerals including calcium and iron) you can’t go wrong! Use your own vegetable stock if you have any left over, otherwise
use vegan bouillon or stock cube. Marigold and Kallo are two good makes, or use Oxo vegetable.

1 onion, peeled and chopped
15g/12oz vegan margarine
700g/112lb potatoes, peeled and diced
900ml/112 pints vegetable stock – either homemade or with vegan bouillon powder/stock cube
1 bunch watercress
Salt and black pepper
Dash of freshly-ground nutmeg (optional)
3-4 tbsp soya cream

1. Sauté the onion in margarine in a large saucepan for 5 minutes until onions are translucent, but not browned.
2. Add potatoes, cover and cook gently for 5-10 minutes.
3. Stir from time to time and ensure that the vegetables do not brown.
4. Add stock, bring to boil then cover.
5. Simmer for about 20 minutes, or until potatoes are tender.
6. Liquidize the soup with the watercress.
7. Season to taste with salt, pepper and nutmeg.
8. Reheat without boiling.
9. Serve with a swirl of soya cream.

Snacks – Nuts & Seeds, eg Walnuts, Cashews, Almonds, Sunflower Seeds
(lightly toasted and coated in Shoyu), Pumpkin Seeds
Per serving: Calories (kcal) 376, Fat (g) 33.2

Dinner – Rice Pilaf with Red Pepper & Pine Nut Sauce plus Baked Squash
Serves 4. 40-45 minutes
Per serving: Calories (kcal) 179, Fat (g) 2.9

A lovely combination of flavours. The sauce is particularly delicious and very simple to
make with a stick blender.

1 medium onion, finely chopped
1 clove garlic, minced
112 tsp olive oil
1 tsp ground cumin
34 tsp fennel seed
Pinch black pepper
12 tsp salt
300g/10oz brown basmati rice (or use long grain brown if you can’t get it)
14 tsp saffron steeped in 30ml/2 tbsp warm water
560ml/1 pint light vegetable stock
450g/1lb butternut or similar squash, chopped into small chunks

1. Preheat oven to 180°C/350°F/Gas Mark 4.
2. In a medium sized heavy saucepan, sauté the onion and garlic in oil over a medium heat until just softened.
3. Add the cumin, fennel seed, pepper and salt.
4. Sauté for 1 minute.
5. Add the rice and stir constantly for about 2 minutes or until the rice smells fragrant.
6. Add the saffron and stock, bring rice to the boil and cover.
7. Reduce the heat to medium-low and simmer for about 20-25 minutes, or until the liquid is absorbed.
8. Lightly steam squash until just cooked – 5-10 minutes. Test with thin skewer.
9. Place squash on a heatproof dish and bake in oven.
10. Check rice and add a little more liquid if beginning to stick.
11. Remove rice from heat and let sit for 10 minutes before serving.
12. Make sauce and gently warm through.
13. Serve pilaf with squash and sauce.

Dessert – Chocolate Mousse II
Serves 6-10. 25 minutes, plus chilling time.
Per serving: Calories (kcal) 238, Fat (g) 12.3

The Big Mama of all mousses! Try this on any of your friends who believe that being vegan
is about ‘giving up’ and being a martyr… and watch the smiles of pleasure on their chocolate-smeared chops! This recipe halved will give 4 small but very rich portions.

455g/1lb silken tofu (red or blue packet) – available in good supermarkets or health stores.
285g/10oz dairy-free chocolate chips or dairy-free dark chocolate such as Green & Blacks/Divine
3 tbsp maple, date or agave syrup
1 tsp vanilla extract
Pinch salt

1. Blend tofu in a food processor or blender until just smooth.
2. Soften chocolate with syrup in a double boiler (or bowl over pan of hot water), set over a low heat.
3. Stir gently with a rubber or plastic spatula until the mix has melted and combined.
4. Pour chocolate mixture with vanilla extract and salt into processor with the tofu.
5. Mix until creamy, scraping down sides once or twice to ensure everything well mixed in.
6. Refrigerate in individual serving dishes of your choice for an hour or so.

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