EatWell with Lucy Recipe

Ingredients 

Ingredients for the bbq sauce:

  • 500g passata
  • 1 tablespoon balsamic vinegar
  • 2 tablespoons red wine vinegar
  • 1 teaspoon hot chilli powder
  • 3 tablespoons vegan Worcestershire sauce
  • 2 tablespoons maple syrup
  • Salt and pepper

Ingredients for the ‘wings’:

  • 1 whole cauliflower, chopped into florets
  • 1 teaspoon garlic powder
  • 1 teaspoon paprika
  • ½ cup plant based milk
  • 1 tablespoon flour
  • Salt and pepper

Ingredients for the tzatziki:

  • 500g coconut yoghurt (dairy free)
  • 1 teaspoon garlic powder
  • 1 tablespoon dill, finely chopped
  • ½ cucumber, grated
  • 1 tablespoon olive oil (optional, to serve)
  • Salt and pepper

     

            Cooking Directions

            1. Start with the BBQ sauce, combine all ingredients in a wide bottomed frying pan, bring to the boil then turn down the heat to low and leave to reduce. The longer the better for this, but keep an eye on it to ensure the sauce isn’t sticking to the bottom of the pan. Around 60 minutes should work well.
            2. Combine the milk, flour, garlic powder, paprika, salt and pepper in a wide bowl and mix well to create a thin paste.
            3. Dip each of the florets in the pasta and spread evenly on a lined baking sheet.
            4. Roast at 180 degrees for 10 minutes then remove from the oven.
            5. Tip the florets into a large mixing bowl and cover in the bbq sauce. Mix until all the florets are coated then spread back out onto the baking sheet.
            6. Roast for a further 10 minutes, then finish off with a couple of minutes under the grill to help them crisp up.
            7. To make the tzatziki, squeeze as much liquid as you can out of the cucumber using a cheese cloth (or thick kitchen paper), then combine with the remaining ingredients.
            8. Serve the spicy hot ‘wings’ with a bowl of tzatziki on the side.

            Tip

            These are best eaten fresh out of the oven as they will otherwise lose their crispy exterior! Serve with crispy kale and any other fresh veg for a delicious lunch.

             

            Ingredients 

            • 2 medium sweet potatoes, mashed (or any other root vegetable)
            • 100g leftover sprouts
            • 100g leftover cabbage
            • 4 bacon medallions, chopped
            • 2 medium avocados
            • Juice of half a lime
            • 4 eggs
            • Chilli flakes (optional)
            • Salt and pepper

               

                    Cooking Directions

                    1. In a large non-stick frying pan, fry off the bacon with the leftover sprouts and cabbage.
                    2. After around 5 minutes, once the bacon has started to brown, add in the sweet potato along with salt and pepper. Mix well then flatten down with the back of a spoon or spatula so that it is spread evenly across the pan.
                    3. Bake in a 200 degree oven for 10-15 minutes until the top has gone golden brown.
                    4. In the meantime, mash the avocado in a bowl and add the lime juice, salt and pepper and some chilli flakes.
                    5. To soft boil the eggs, first make sure they are room temperature. Set a large pan of water to boil then carefully lower the eggs into the boiling water. Set a timer for 6 minutes.
                    6. When the timer is up, plunge the eggs into a bowl of ice cold water and leave to cool for a couple of minutes. Once cool, carefully peel off the shells.
                    7. When the leftover veggies are done, carefully divide into quarters and spoon out the mixture onto your plates.
                    8. Top with the smashed avocado, an egg and some more chilli flakes for an extra kick if you like.

                    Tips

                    You can use any leftover veg you have for this and you could leave out the bacon for a vegetarian alternative.

                     

                    15 to 30 mins minutes
                    Bubble and

                    Ingredients 

                    • 225g king prawns
                    • 180g chorizo, finely diced
                    • 1 red onion, finely chopped
                    • 2 bell peppers, chopped
                    • 2 cups spinach
                    • 200g basmati rice
                    • 250g cauliflower rice (pre-bought or homemade)
                    • 1 tin chopped tomatoes
                    • 500ml vegetable stock
                    • 1 teaspoon chopped garlic
                    • 1 teaspoon cayenne pepper
                    • 1 teaspoon cumin
                    • 1 bay leaf
                    • Parsley (optional)
                    • Salt and pepper

                       

                            Cooking Directions

                            1. Fry the chorizo and onion together in a pan on low heat (if you have a good non-stick frying pan you shouldn’t need any oil here as the chorizo provide the oil for cooking in).
                            2. Once softened, add the pepper along with the garlic, seasoning, cayenne pepper, paprika and cumin and mix well, leave to cook for another couple of minutes.
                            3. Add the basmati rice and mix well, after letting it steam in the cooking juices for about a minute, add the chopped tomatoes, stock and the bay leaf, mix well and cover. Cook on a low heat for 15-20 minutes until the rice is cooked (based on the packet instructions).
                            4. Remove the lid and add the prawns, spinach, cauliflower rice and a handful of chopped parsley (if using), mix and leave to cook for a further 5 minutes until the prawns are cooked through (they should be opaque and pink in colour) and the cooking liquid has reduced down.
                            5. Serve with an extra sprinkling of parsley and enjoy.

                            Tips

                            This dish is a firm family favourite so perfect for New Years Day, especially as its fairly low maintenance and can be ready in under half an hour. It does also make a perfect meal prep option for lunches, just store in airtight Tupperware in the fridge.

                             

                            15 to 30 mins minutes
                            Prawn and

                            Ingredients 

                            • 400g tofu
                            • 1 teaspoon oil
                            • 6 mini tortilla wraps
                            • ½ red onion, finely chopped
                            • 1 red pepper
                            • 100g mushrooms
                            • 1 teaspoon ground cumin
                            • 1 teaspoon chilli powder
                            • 1 teaspoon paprika
                            • 1 teaspoon cayenne pepper

                                For the salsa:

                                • 100g mango, chopped
                                • ½ cup baby plum tomatoes, chopped
                                • ½ red onion, finely chopped
                                • Juice of half a lime
                                • Handful of coriander, chopped

                                 

                                      Cooking Directions

                                      1. Drain the tofu by chopping into bitesize chunks, place into a colander. Layer kitchen paper on top followed by something heavy to weight it down, like a tin or a jar. Leave this for up to an hour to really get all the liquid out of the tofu, this is a really important step to make sure you get the right texture.
                                      2. In a large frying pan, saute the onion in the olive oil for a couple of minutes until soft.
                                      3. Add the pepper, mushrooms, cumin, chilli powder, paprika and cayenne pepper and mix well.
                                      4. Finally add the tofu, mix and leave to cook while you prepare the salsa.
                                      5. Mix the salsa ingredients together in a bowl.
                                      6. Assemble the tacos by layering some spinach (optional) with the taco mixture, followed by the salsa then wrap and enjoy.

                                      Tips

                                      These can work really well as a lunch option but it is better to wrap just before you want to eat, so if you want to take into work for lunch, take the components separately and assemble on the go.

                                       

                                      15 to 30 mins minutes
                                      Spicy Tofu

                                      Ingredients 

                                      • 115g oats
                                      • 75g wholemeal flour
                                      • 1 heaped teaspoon ground ginger
                                      • 50g maple syrup
                                      • 1 teaspoon baking powder
                                      • 1 teaspoon cinnamon
                                      • ½ teaspoon nutmeg
                                      • 40g coconut oil, softened

                                           

                                                Cooking Directions

                                                1. Mix the dry ingredients together in a large mixing bowl before adding the maple syrup and coconut oil.
                                                2. Mix well and split into 6, shape each piece into a pattie shape and spread evenly on a lined baking sheet.
                                                3. Bake at 170 degrees for 12-15 minutes until golden brown.

                                                Tips

                                                In addition to being a great dessert, these could also work as part of a sweet Christmassy breakfast… just serve with greek yoghurt, fruit and a sprinkling of cinnamon.

                                                 

                                                15 to 30 mins minutes
                                                Oaty Ginger

                                                Ingredients 

                                                • 150g pitted dates
                                                • 30g cacao powder
                                                • 75g oats
                                                • Juice of half an orange
                                                • 50g coconut oil
                                                • Desiccated coconut (optional)

                                                     

                                                          Cooking Directions

                                                          1. In a small pan, put the dates with enough water to just cover them. Simmer on a low heat for 5 minutes.
                                                          2. Tip the dates into a blender with the remaining ingredients (not the coconut) and blend until you have a smooth paste.
                                                          3. Roll into balls with your hands and refrigerate for an hour until set (if you want to use the coconut, roll the balls in the coconut before putting them in the fridge)
                                                          4. Remove from the fridge to serve.

                                                          Tips

                                                          The mixture is quite messy, if you have wet hands it will prevent the mixture from sticking to you.

                                                           

                                                          15 to 30 mins minutes
                                                          Chocolate Orange