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ONE WEEK OF DELICIOUS VEGGIE FOOD
MONDAY
Breakfast – Porridge with Dairy-Free Milk
Lunch – Beans & Greens Salad
Snack – Fresh Fruit (apple, pear, orange, grapes, nectarine or peach)
Dinner – Tortilla Wraps with Mango Salsa
(Make Broccoli Soup for Tuesday)
Breakfast
Porridge
Serves 4
10-15 minutes
Rolled oats (look like big squashed flakes) will keep you going longer than porridge oats. However, both are rich in fibre, complex carbohydrates and protein. Dairy-free milks include soya*; oat; hazelnut or almond; rice. Try to pick one fortified with calcium and B12. Experiment until you find one you like.
960ml/34 floz/4 cups water
200g/8oz/2 cups rolled or porridge oats
Dairy-free milk to taste
Healthy syrup to taste, such as agave, date or maple
Cinnamon to taste
Optional:
75g/5oz/½ cup raisins or chopped dried apricots (cook with porridge)
½ tsp cinnamon
1. Soak the oats and water overnight in a bowl if possible, cover and leave in the fridge.
2. In the morning, place the oats and water mix in a saucepan.
3. Bring to the boil, lower the heat and cook for 5-10 minutes, or longer, stirring occasionally.
4. Serve with dairy-free milk and syrup/sprinkling of cinnamon if desired.
Top tips
- If you’re making just one portion of this, it’s easy – 1 cup of water to half a cup of oats.
- Get your Five A Day! Just add a portion of your favourite fruit to this recipe – defrosted frozen berries, fresh or dried fruit are all good. Mix in when the porridge is ready to serve.
- You’ll find healthy syrups in supermarkets or health stores. Date, agave, maple – date being cheapest, maple is the most expensive! Agave (pronounced ah-garvi) is much lower in calories than refined sugars or honey and doesn’t mess up your blood sugars either!
Lunch
Beans & Greens Salad
Serves 4-6
5-10 minutes
2 medium-large bunches of broccoli, washed and cut into florets
1 large red or orange pepper, chopped into small pieces
1 handful of chopped rocket
1 tin of mixed beans or other pulses of your choice (chick pea or kidney beans), drained and rinsed – preferably salt- and sugar-free.
4 spring onions, chopped
1 large carrot, grated
1. Steam the broccoli until just tender – it needs to have a little bite to it.
2. Place in a large bowl.
3. Prepare the rest of the ingredients and add to the bowl.
Top tips
- This salad is very quick to prepare at home and you can take it to work in a food container. Keep the dressing separate in a small jar – add it to the salad just before serving.
- Aminos are like low-salt soya sauce. You will find Braggs or Marigold brands in good health food shops.
Healthy Dressing
2 or more of these: zest and juice of 1 fresh lime, lemon and/or orange
2 tsp Aminos
2 tbsp nutritional yeast flakes (Engevita/Marigold yeast flakes sold in good health stores)
2 tsp Dijon mustard
2-4 tbsp balsamic vinegar
2 tsp of date or maple syrup
Optional: 1 clove of garlic, peeled and crushed
1. Place all the ingredients in a jar.
2. Put the lid on and give it a good shake until it is thoroughly mixed.
5. Pour over the salad when it is ready to serve.
Dinner
Tortilla Wraps with Mango Salsa
Tortilla Wraps
Serves 4
15-20 minutes
1-2 wholemeal tortillas or chapattis per person
1 tin of kidney or pinto beans, drained and rinsed
1 300g jar of ready-made salsa (hot or cool)
1 red pepper, de-seeded and finely chopped
½ -1 tsp mild chilli powder, according to taste
1 garlic clove, crushed
½ tsp cumin powder
½ tsp dried oregano
Hot pepper sauce to taste if desired
Filling Options
Choose 1 or more
1 large tomato, chopped
1 large carrot, shredded
½ avocado, chopped
Shredded green lettuce leaves for 4 – about a handful per person (not Iceberg)
4 tbsp plain soya yoghurt (Sojasun or Yofu)
2 tbsp finely chopped red onion
1. Warm the tortillas gently by wrapping them in foil and placing them in a warm oven.
2. Combine the beans, salsa, red pepper, herbs and spices in a small saucepan and heat through until the red pepper is soft, stirring occasionally.
3. Prepare the filling options of choice and make the Mango Salsa. Put aside.
4. Mash the beans in a pan with a potato masher – leave some texture.
5. Set out all filling options.
6. Remove the tortillas from the oven and serve – place a dollop of beany filling per tortilla, then top with filling options – don’t overfill them or it will all squish out of the ends!
7. Roll up and eat while warm, accompanied by Mango Salsa.
Mango Salsa
Serves 4
5-10 minutes
1 large ripe mango, peeled and chopped as fine as possible
1 tomato, chopped fine
½ red onion, finely chopped
1 large handful fresh chopped coriander
1 tbsp lime juice (or more to taste)
Black pepper
1. Mix all the ingredients in a bowl.
2. Chill in the fridge.
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