Good Food Ideas posters: Recipes

Quantity: 700 ml
Serves 2

Ingredients

• 1 medium ripe mango
• 1 large ripe banana
• 200 ml fresh orange juice
• 200 ml Alpro vanilla soya milk (or similar non-dairy drink)
• tbsp of flaxseed oil or ground flaxseeds

Method

1. Cut the mango down either side of the flat stone, then peel and slice off the fruit in chunks.
2. Peel and chop the banana.
3. Put all the ingredients into a food liquidiser, and blend until smooth and thick.
4. Keep in the fridge and use the day you make it.

Variations

For a thicker, cooler smoothie, use 150g of frozen mango instead of fresh mango. Try replacing some or all of the soya milk with coconut milk, soya fruit yogurt (available in a wide variety of flavours), or non-dairy ice cream (such as Swedish Glace).

Experiment with different fruit combinations – peaches, kiwi fruit, passion fruit, melon all work well.

Raspberry flavour

Quantity: 700 ml
Serves 2

Ingredients

• 150g fresh raspberries
• 1 large ripe banana
• 200 ml cranberry, or raspberry and cranberry juice drink.
• 200 ml unsweetened soya milk (or similar non-dairy drink)
• tbsp of flaxseed oil or ground flaxseeds

Method

1. Wash the raspberries.
2. Put all the ingredients into a food processor or liquidiser, and blend until smooth and thick. If it’s a bit too thick for you, just add a splash more milk or juice and whiz around again.
3. Keep in the fridge and use the day you make it.

Variations

If you want to avoid added sugar, replace the juice drink with grape juice or pomegranate juice.

For a thicker, cooler smoothie, use 150g of frozen raspberries or mixed berries instead of the fresh raspberries.

Try replacing some or all of the soya milk with coconut milk, non-dairy ice cream (such as Swedish glace) or soya fruit yogurt (available in a wide variety of flavours).

Experiment with different fruit combinations – peaches, kiwi fruit, passion fruit, melon all work well.

Serves 4

Ingredients

• 2 tbsp vegetable oil
• 1 medium onion, chopped
• 1-2 tsp dried chilli flakes, or 2-3 tsp chilli powder, or 2 small fresh chillies
• ½ tsp paprika
• 1 tsp oregano
• ½ tsp yeast extract
• 1 tbsp tomato puree
• 2 cloves garlic, chopped or crushed
• 1 pepper (any colour), chopped
• 1 tin of chopped tomatoes or 1 x 500g jar, or carton of passata
• 1 x 210g tin red kidney beans
• 150g vegemince

Method

1. Heat the oil in a wok or large pan and fry the onion until almost soft. Add the garlic chilli, and paprika and cook for a minute.
2. Add the chopped pepper and fry until almost soft.
3. Add the chopped tomatoes or passata and tomato puree. Heat through and then add the vegemince and beans.
4. Add the yeast extract or a little vegetable stock. Add salt and pepper to taste.
5. Simmer for 10-15 minutes.

Serve with rice, wraps, tortilla chips, mashed or baked potatoes.

Variations

• Add 2-3 sliced mushrooms or thinly sliced courgette at stage 2.
• Add 1 small cooked diced carrot or small tin of sweet corn at stage 3.
• Chilli can also be used as the filling for shepherd’s pie or lasagna.

Serves 6

Ingredients

• 425g firm tofu
• 300g/ 2 cups soya yogurt
• 1 sachet powdered vegetarian jelly crystals
• 90ml/6 tbsp apple juice
• 175g soft fruits, such as raspberries, strawberries and blueberries
• 30ml/2 tbsp redcurrant jelly
• 30ml/2 tbsp lemon juice, heated

For the base

• 50g/1⁄4 cup dairy-free spread or soya margarine
• 30ml/2 tbsp apple juice
• 115g/6 cups bran flakes

Method

1. To make the base, place the dairy-free spread or soya margarine and apple juice in a pan and heat them gently until the spread or margarine has melted. Crush the cereal and stir it into the apple juice mixture.
2. Transfer the mixture into a 23cm/9in loose-based round flan tin (pan) and press down firmly with your fingers. Leave the base to cool. Chill until set.
3. To make the filling, place the tofu and yogurt in a food processor and process them until smooth. Heat the apple juice, then add the jelly crystals until dissolved, and blend into the tofu mixture.
4. Spread the tofu mixture over the base, smoothing it evenly. Chill for 1-2 hours, until the filling has set.
5. Carefully remove the flan tin and place the cheesecake on a serving plate.
6. Arrange the fruits on top of the cake. Place the redcurrant jelly in a small bowl and add the heated lemon juice.
7. Stir the mixture well until the jelly has completely melted. Leave it to cool slightly and then spoon or lightly brush it over the fruit. Chill until required and then serve.

Serves 4-6

Ingredients

• 3 large red peppers
• 750 g large ripe tomatoes or 300g passata (Italian sieved tomatoes)
• 400 ml vegetable stock
• 3 tbsp of olive oil
• 2 cloves of garlic
• 1 medium onion
• 2 tsp chopped fresh basil or 2 tsp dried basil
• 1 tsp fresh oregano leaves or pinch of dried oregano

Method

Time: 1 hour – 1hour 20 min

1. Preheat the oven to 190℃ / Gas 5. Put the bell peppers on a roasting pan. Drizzle a little olive oil over the garlic and wrap in foil and add to the pan. Roast the peppers and the garlic in the oven for 35 minutes.
2. While the peppers are roasting, peel the tomatoes by immersing in boiling water for 10 seconds, refreshing in cold water, then slipping off the skins. Slice the tomatoes and remove the seeds.
3. Heat some olive oil in a pan and cook the onion for 5 – 7 minutes until soft. Add the tomatoes, reduce the heat and allow to simmer, stirring, for 30 minutes or until the oil separates into pools or the liquid thickens. Stir in the fresh or dried basil and oregano.
4. Remove the garlic from the oven and put to one side to cool. Take the peppers out of the oven and place in a plastic bag, seal and allow to cool.
5. Peel the skins off the cooled peppers and remove the seeds.
6. Place the peppers in a food processor together with the flesh of the garlic and half the vegetable stock and liquidize. Place in a pan.
7. Put the tomatoes and onions from the pan in the food processor together with the remaining vegetable stock and liquidize.
8. Add the tomato mixture to a pan and heat to serving temperature.
9. Season to taste and garnish with pesto or basil.

Variations

For a quicker soup, use 300g of passata instead of fresh tomatoes.

For a stronger smokey flavour, roast an aubergine in the oven together with the red peppers and/or add some smoked paprika.