TERIYAKI TOFU
Serves 2 Preparation time 20 minutes Cooking time 10 minutes
"This is one of the best ways I know of cooking tofu. Frying it in a really hot pan with just a smattering of spices and some cornflour to give it delicate crisp edges works a treat. Here it’s dished up with a protein-rich mixture of salad sprouts, so it’s a modest snack that packs a punch, with nearly half the recommended intake of protein for the day. It is also high in calcium and manganese."
INGREDIENTS
• 200g/7oz firm plain, smoked or fermented tofu
• 1 heaped tsp cornflour, sifted
• 1∕3 tsp five-spice powder
• Sea salt
• 3 tbsp sesame oil
• 1 tbsp teriyaki sauce
• 60g/2½oz sprouting seed mix
• 40g/1½oz salad sprouts
• 3 tbsp lemon or lime juice
• Sesame seeds, for sprinkling
1│Press the tofu block between double layers of kitchen paper to absorb the excess liquid, changing the paper once or twice to dry it well. Cut the tofu into 1cm/½in dice. Combine the cornflour, spice blend and some sea salt in a bowl. Add the tofu and toss to coat.
2│Heat 1 tbsp of sesame oil in a large non-stick frying pan over a high heat. Add the tofu and fry for 6-8 minutes, stirring frequently, until golden. Drizzle over the teriyaki sauce and cook for a further minute until the tofu is dark and crisp at the edges.
3│Meanwhile, toss the seed mix and sprouts in a bowl with 2 tbsp of sesame oil, 2 tbsp of lemon or lime juice and a little salt. Divide between 2 plates. Spoon the tofu on top or alongside, sprinkle over the remaining lemon or lime juice, then scatter with sesame seeds.
DEVILLED BUTTERNUT SOUP WITH STICKY TOASTY SEEDS
Serves 6 Preparation time 25-30 minutes Cooking time 35-45 minutes
INGREDIENTS
• 25g/1oz coconut oil
• 2 red onions, peeled and chopped
• 1 celery heart, trimmed and sliced
• 1 tsp finely chopped medium-hot red chilli
• 2 cloves garlic, peeled and finely chopped
• About 1kg/2¼lb butternut squash, skin and seeds removed, flesh coarsely chopped
• 1 heaped tsp garam masala
• 300g/11oz small tomatoes, halved or quartered
• 150g/5oz dried red lentils, rinsed
• Sea salt
To serve:
• Finely sliced piquillo peppers from a jar
• Sticky toasty seeds (recipe right)
1│Heat the coconut oil in a large pan over a medium heat. Add the onions, celery and chilli and fry for 7-8 minutes until softened, stirring frequently and adding the garlic just before the end. Add the squash and cook for 1-2 minutes, then stir in the garam masala. Add the tomatoes, lentils, 1ltr/1¾pt water and some sea salt. Bring to the boil, cover and simmer for 25 minutes.
2│Once done, whizz the soup in batches in a food processor (but retain some texture), then taste for seasoning and adjust if needed. Serve hot, scattered with strips of piquillo peppers and toasted seeds.
STICKY TOASTY SEEDS
Serves 8 Prep time 15 minutes Cooking time 50 minutes
INGREDIENTS
• 1 tsp vegetable oil
• 100g/4oz pumpkin seeds
• 60g/2½oz sunflower seeds
• 40g/1½oz sesame seeds
• 2 tsp tamari or soy sauce
• 2 tsp maple syrup
• 2 tsp lemon juice
• Cayenne pepper
1│Preheat the oven to 160°C, 300°F, Gas 2. Brush the base of a large roasting pan with the oil.
2│Mix the seeds in a bowl. Spread them in the roasting pan and toast in the oven for 20 minutes.
3│Blend the remaining ingredients together, adding cayenne pepper to taste. Drizzle over the seeds, stir to coat, then roast for a further 30 minutes, stirring halfway through. Loosen with a spatula, then leave to cool. They will keep for several weeks in 102 an airtight container.
QUINOA & COURGETTE NOURISH BOWL WITH ALMOND BUTTER DRESSING
Serves 4 Preparation time 20-25 minutes Cooking time 15 minutes
"This almond dressing is a personal favourite. It’s worth making plenty as it’s fab drizzled over any number of salads. Among nuts, almonds are especially high in protein."
INGREDIENTS
• 70g/2¾oz quinoa
• 4 baby courgettes, ends trimmed
• 2 tbsp lime juice
• 1 tbsp extra virgin olive oil
• 2 small avocados, halved and stone removed
• 4 small handfuls of ready prepared baby spinach leaves
• 4 tbsp pomegranate seeds
For the dressing:
• 100g/4oz almond butter
• 1 tbsp lime juice
• 1/3 tsp cayenne pepper
• ½ tsp ground cumin
• Sea salt
1│Bring a small pan of salted water to the boil. Add the quinoa and simmer for about 15 minutes until just tender. Drain into a sieve and leave to cool.
2│Meanwhile, make the dressing. Put the almond butter in a bowl and gradually work in the lime juice and 50ml/2fl oz water. Add the cayenne pepper, cumin and some sea salt. Stir or whisk until smooth. If making in advance, thin it before serving by adding a tsp of water at a time to achieve a thick pouring consistency.
3│Using a vegetable peeler, shave the courgettes into thin ribbons. Toss in a bowl with 1 tbsp of lime juice and the olive oil. Slice the avocados into strips lengthways in their shells, then use a dessertspoon to scoop these out in one go into a bowl. Toss with the remaining 1 tbsp lime juice.
4│Select 4 large, shallow soup bowls and place the quinoa, spinach leaves, courgette and avocado around the outside. Scatter over the pomegranate seeds. Spoon the dressing into 4 small dishes and place in the centre of the bowls, or serve separately in a bowl at the table.
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