Ingredients:
2 small onions, chopped
2 small leeks, chopped
2 sticks of celery, sliced
2 carrots, sliced
2 courgettes, sliced
2 red peppers, chopped
½ a butternut squash, chopped
2 cloves of garlic, chopped
Olive oil
2 tsp dried oregano
2 x 400g tins of plum tomatoes
3 heaped tbsp Good4U Vitamin Breakfast Boost
Method:
Prep time: 10 minutes
Cook time: 30 minutes
Serves: 4
Ingredients:
1 tbsp sunflower oil
1 medium onion, finely chopped
1 medium green pepper, sliced
2 large garlic cloves, finely chopped
½ tbsp fresh ginger, grated
1 tsp ground cumin
½ tsp chilli powder
½ tsp ground coriander
¼ tsp red chilli flakes
1 x 400g can chopped tomatoes
1 x 400g can butter beans, drained and rinsed
1 pack of Good4U Lentil Sprout Mix
1 x 400ml can light coconut milk
50g baby spinach
Salt and pepper, to taste
Good4U Garlic and Chilli Salad Topper
Method:
Prep time: 15 minutes
Cook time: 1 hour 20 minutes
Serves: 6
Ingredients:
3 tbsp olive oil
1 yellow onion, finely chopped
1 red bell pepper, finely chopped
2 carrots, peeled and chopped
2 celery stalk, finely chopped
2 red chillis, finely chopped
4 cloves garlic, minced
1 tbsp chilli powder
2 tsp ground cumin
1 tsp smoked paprika
1 tsp dried oregano
1 tsp salt
¼ tsp freshly ground black pepper
3 cups vegetable stock
2 cans chopped tomatoes
1 can red kidney beans, drained and rinsed
1 can black beans, drained and rinsed
2 tbsp Kumana Avocado Hot Sauce, plus extra to serve
1 tbsp fresh lime juice
Plant-based yoghurt, to serve
Fresh coriander, to serve
Good4U Garlic and Chilli Salad Topper, to serve
Method:
You will need:
Ready made falafels
Small corn tortillas
Hummus
Avocado, mashed or sliced
Tomatoes, chopped
Something crunchy like romaine lettuce, cabbage or pickles of your choosing
Tzatziki or vegan sour cream
Goo4U Garlic&Chilli Salad Topper
Heat the falafels and tacos according to the instructions on the packet, then assemble the tacos layering all the ingredients, finishing with the Good4U Garlic & Chilli Salad Topper.
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Looks and tastes like a take-away treat but full of veggie goodness.
Ingredients
100g Good4U Vitamin Breakfast Boost
50g Good4U Super Seeds Salad Topper
1 tbsp Good4U Vitamin Breakfast Boost
Good4U Super Sprouts to serve
50g Flahavan’s Organic Porridge Oats
50 ml Flahavan's Organic Oat Drink
1 small–medium cauliflower
100g plain flour
1 tsp baking powder
1 tsp paprika
1 tsp Onion Powder
1 tsp Chilli Powder
Ground black pepper
Flaky sea salt
Olive oil spray
400g Leftover Sweet Potato (or just cooked potato)
1 tsp Marigold Bouillon
75ml Maple Syrup
25ml Hot Sauce
Prep
Preheat the air fryer to 200C.
Cut the cauliflower into florets.
Method
1.Put the flour, baking powder, 25g Breakfast Boost and spices in a bowl with some salt and pepper. Whisk in 150ml cold water to make a thick batter. Dip the cauliflower florets in to coat them and set aside on a plate. Crush the Super Seeds in a mortar and pestle or with a mini blender to a rough powder and mix with remaining Breakfast Boost and a good pinch of flaky salt. Sprinkle this mix over the coated cauliflower.
2.Spray the florets with olive oil and place in the basket of an air fryer and cook for 15 mins at 180C. Cook the cauliflower in two batches.
3.Mash potatoes and mix with bouillon, oats and oat milk. Add mashed potatoes to waffle iron heated to medium and cook for about 10 minutes, until the exterior is golden brown and crispy.
4.Pop the cauliflower back in the air fryer for 5 minutes. Mix the maple syrup and hot sauce and warm in the microwave for 1 minute.
Serve the waffles and wings sprinkled with Super Seeds and drizzled with the warm hot sauce.
A hearty, healthy dish that brilliantly uses basics from the Cupboard.
Ingredients
200g Flahavan’s Organic Jumbo Oats
4 tbsp Good4U Immune Breakfast Boost
3 tbsp Good4U Garlic and Chilli Salad Topper
light olive oil
1 large carrot
1 large stick celery,
1 medium onion,
1 clove of garlic
1 green pepper (optional)
3 tbsp Chipotle Paste
1 tsp soy sauce
2 tbsp tomato paste
1 400g can of chopped tomatoes
2 tins mixed beans
1 tin black beans
1 tbsp bouillon powder
Good4U Super Sprouts and plant based yogurt to serve
Prep
Chop the carrot, celery, onion, garlic and green pepper
(if using)
Method
1. Add the carrot, celery, onion, garlic and green pepper to a large saucepan over low heat with olive oil and cook for 10 mins until softened. Stirring occasionally.
2. Add tomato puree, chipotle paste, soy sauce and stir for 30 seconds, then add the drained beans. Stir fry for a minute. Add in the chopped tomatoes.
3. Add the bouillon and Breakfast Boost with 400ml of hot water and simmer for 20 minutes.
4. Preheat oven to 180C. Spread the Jumbo oats on a large baking sheet and cover with 1 tbsp of olive oil and 1 tbsp of chipotle paste and bake for 6 mins. Mix the warm spicy oats with Garlic and Chilli Salad Topper and sprinkle over the chilli.
This chilli is quick to cook from the cupboard and leftovers can easily be frozen in portions then reheated from frozen in the microwave. Consume immediately. Do not refreeze.
These burgers are best freshly made and the bread rolls are perfect for picnics, dinners and snacks too!
A meal prep curry that is good enough for guests when
accompanied by this quick oaty flatbread.
Ingredients
50g Flahavan’s Organic Porridge Oats
50g Good4U Lentil Sprout Mix
4 tbsp Good4U Super Seeds Salad Topper
2 tbsp sesame oil
1 red onion, finely chopped
1 garlic clove, crushed
Thumb-sized piece ginger, peeled and finely
1 tbsp madras curry paste
4 medium tomatoes
1 butternut squash
250g green lentils
600ml vegetable stock
80g bag of spinach
1 lime
150g plain flour
¼ tsp salt
100ml warm water
2 tbsp vegetable oil , plus extra for cooking
Prep
Preheat oven to 180C. Finely chop onion, ginger and garlic and roughly chop the fresh tomatoes. Cut the butternut squash into large chunks, cover with 1 tbsp sesame oil and bake for 25 minutes.
Add onion, ginger and garlic to a large saucepan over low heat with 1 tsp sesame oil and cook for 10 mins until softened. Stirring occasionally.
Method
1. Stir in the curry paste and turn up the heat to medium, add the lentils and stock. Cook for 10 minutes.
2. Add the chunks of butternut squash and Breakfast Boost, cook for 5 minutes. Then add the Lentil Sprout Mix and cook for the last 5 minutes. Finish by stirring in the spinach leaves and a squeeze of lime.
3. Place the flour, oats and salt in a large bowl and trickle on the water bit by bit. Mix the water and flour mixture together. Knead for 5 minutes. Divide the dough into four balls. On a clean surface, roll each ball into a circle using a rolling pin. Press 1 tbsp of Super Seeds into the top of the flatbread with a sprinkle of salt . Heat a large frying pan. Take a sheet of kitchen paper and rub a little oil onto the surface of the pan. Cook each flatbread for about 2 minutes on each side.
The curry will freeze without the addition of spinach and the flatbreads are best freshly made!
These garlicky mushroom burgers are better than beef. Delicious with brioche buns or start making the nutritionally rich oat buns the night before.
Ingredients
100g Flahavan’s Organic Porridge Oats
6 tbsp Good4U Vitamin Breakfast Boost
3 tbsp Good4U Garlic and Chilli Salad Topper
1 tbsp easy mix yeast
55g caster sugar
125ml warm water
600g bread flour plus extra for dusting
1 ½ tsp salt
250ml oat milk, lukewarm
50ml rapeseed oil plus extra for coating
6 Portobello Mushrooms
2 tbsp sriracha sauce
1 tbsp marigold bouillon powder
1 tsp garlic salt
100g gram flour
Olive oil Spray
Prep
Place flour, oats, yeast, sugar and salt in a bowl. Mix to combine.
Make a well in the centre and pour milk and oil. Mix until combined to form a thick batter, cover with a tea towel and leave to rise in a warm place overnight.
Method
1. Punch down the risen dough and sprinkle with extra flour. Roll the dough into a log then divide into 6 pieces and roll into balls. Place on a baking sheet and brush with extra oil, leave in warm place for a second rise.
Preheat oven to 200 C.
2. Sprinkle extra oats and pinch of salt over the risen rolls then bake for 15 - 18 minutes, until the surface is a golden brown and the roll in the centre sounds hollow when tapped.
3. Marinate the oyster mushrooms. Place them in a large bowl and add the sriracha. Toss together well to evenly coat and set aside for 30 minutes. Add the bouillon and mix together.
Mix the 3 tbsp of Breakfast Boost with 5 tbsps warm water in a cup and leave for 10 minutes.
4. To coat the mushrooms, place the gram flour in a shallow dish and pour Breakfast Boost liquid into a medium bowl, lightly whisk until frothy. Crush the Garlic and Chilli Salad Topper in a mortar and pestle or with a mini blender mix the remaining Breakfast Boost with garlic salt. Dip each mushroom in the gram flour batter then dip in the garlic crumb. Shake to evenly coat each mushroom and work in batches, until all the mushrooms are coated. Spray each meatball with some olive oil and bake for 15 -18 minutes until golden brown.
5. To assemble each burger, spread the sriracha mayonnaise onto the base of the brioche bun. Top with shredded lettuce, followed by red pepper, pickles, vegan mayonnaise and crispy mushrooms. Place the lid on and serve with chips topped with more Garlic and Chilli crumb.
These burgers are best freshly made and the bread rolls are perfect for picnics, dinners and snacks too!
The whole family will enjoy the beans - make double and freeze in portions! Serve on baked potatoes, toast or as a fantastic side dish.
Ingredients
50g Flahavan’s Organic Jumbo Oats
50g Good4U Lentil Sprout Mix
3 tbsp Good4U Vitamin Breakfast Boost
2 tsp light olive oil
1 large onion
2 garlic cloves
500g passata
4 large medjool dates
1 tbsp balsamic vinegar
2 tsp bouillon powder
1 bay leaf
2 tins haricot beans
1 tin butter beans
50g Vegan Parmesan
Prep
Finely chop the onion and garlic then roughly chop the dates. Drain the 3 tins of beans in a colander. Finely grate the parmesan.
Method
1.Add onion and garlic to a large saucepan over low heat with 1 tsp olive oil and cook for 10 mins until softened. Stirring occasionally.
2.Add the passata, dates, vinegar, bouillon and bay leaf. Grind in plenty of black pepper and simmer for 5 mins.
3.Tip in the beans, 2 tbsp Breakfast Boost and 200ml water, then simmer for 10 mins, stirring every now and then until thick. Remove the bay leaf.
4.Preheat the oven to 160C. Remove 1 cup of baked beans and blitz with a hand blender until creamy then add back into the baked beans pot and stir well.
Mix together the oats, sprouts, 1 tbsp Breakfast Boost, grated cheese and 1 tsp olive oil and spread on a parchment sheet lined tray. Bake for 5 minutes until crispy.
To freeze, leave to cool completely, then divide between freezer bags and freeze for up to three months. Just microwave to defrost! Consume immediately. Do not refreeze.
Make this mince then just use it as a base to enjoy a variety of delicious dishes. Can be used for plant based Bolognese, Keema Curry, Sloppy Joes, Spicy Mince and Lettuce Cups, Shepherds Pie, Moussaka, Tacos, Kebabs and loads more!
Ingredients
100g Flahavan’s Organic Jumbo Oats
1 packet (180g) Good4U Lentil Sprout Mix
1 packet Garlic and Herb Salad Topper
15g Porcini mushrooms
2 tbsp olive oil
1 medium onion
1 large carrot
2 celery sticks
2 cloves garlic
200g chestnut mushrooms
7g fresh thyme leaves
1 tsp tomato puree
100ml red wine
125g dried green lentils
1 tin chopped tomatoes
1 tbsp Marmite
Prep
Pour 500ml of boiling water over the dried mushrooms, leave to soak. Put onion, fresh mushrooms, garlic, carrot and celery in bowl of food processor and pulse until roughly chopped or chop by hand.
Method
1. Add chopped vegetables to a large saucepan over low heat with olive oil and cook for 10 mins until softened. Stirring occasionally.
2. Chop up the soaked mushroom (keep the soaking water) and add to saucepan with tomato puree, dried herbs, red wine and thyme and cook for about 7 minutes until the wine has reduced by half. Add the mushroom water and bring heat up to a simmering boil. Add the lentils, cook for 10 mins then reduce to a simmer with lid on for 20 mins.
3. Remove lid and stir in Marmite then add in a tin of chopped tomatoes, Lentil Sprout Mix and Jumbo Oats. Cook for the last 10 minutes with the lid off. Season with salt and pepper.
4. Crush the Garlic and Herb Salad Topper in a mortar and pestle or with a mini blender, add the tablespoon of flaky salt and use as a delicious vegan “parmesan”.
The mince will keep brilliantly covered in the fridge for 4 days and also freezes perfectly for up to 3 months. Just microwave to defrost! Consume immediately. Do not refreeze
Ingredients
4 tbsp Good4U Protein Breakfast Boost
150g Flahavan’s Organic Porridge Oats
115g walnut halves
1 can cannellini beans
1 tsp onion powder
1 tsp garlic powder
½ tsp salt
1 tsp paprika
1 tsp dried oregano
Spray Olive oil
125g Kimchi
1 tbsp Tomato Puree
125 ml Tomato Passata
1 tbsp Maple Syrup
Prep
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Ingredients
Instructions
Heat your oven to 220c/200c fan/gas mark 7. Peel and chop the butternut squash into 2cm dice, drizzle with olive oil, season with salt and pepper and spread on a large baking sheet. Roast for 10-15 minutes until soft and slightly caramelised.
Put the bulgur wheat in a heatproof bowl and cover with boiling water covering to about 2cm. Soak for 20-30 minutes until the grains are tender. If all the water has not been absorbed, drain well in a sieve. Mix together the olive oil, lemon juice, lemon zest, a little salt and freshly ground black pepper and chopped herbs in a small bowl. Drizzle 3 tablespoons of the vinaigrette over the bulgur wheat, mix well and reserve the rest.
Put the tomatoes, cucumber and red onion in a bowl, drizzle with olive oil and season well with salt and freshly ground black pepper.
Divide the bulgur wheat salad between four bowls. Top each bowl with the roast squash, grated carrots, red cabbage and spring onions, tomato and cucumber salad, sliced avocado and the Good4U Salad Topper Lentil Sprout Mix. Drizzle over the remaining vinaigrette and scatter over some Good4U Salad Topper Garlic & Herb and serve immediately.
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To Serve
Instructions
Heat 1 tablespoon of oil in a frying pan and fry the onion and pepper for 5 minutes to soften. In a high speed blender puree ½ (90g) pack Good4U Salad Topper Lentil Sprout Mix, ½ (65g) pack Good4U Salad Topper Garlic & Chilli and all the chickpeas to a rough texture. Add this to the pan with the sautéed vegetable followed with the remaining half of the Garlic & Chilli and Lentil Sprout Mix packs and mix well together. Season well with salt and pepper and divide the mixture into four. Shape into balls and flatten to a burger shape and chill in the fridge for 30 minutes to firm up.
Heat the remaining 2 tablespoons of oil in a clean pan and fry the burgers for 5-7 minutes each side until golden brown and hot all the way through. Toast the brioche buns and spread a dollop of relish on each side. Add a few lettuce leaves to the base and sit the burger on top. Add slices of onion, tomato, cucumber and a generous helping of Super Sprouts and add the top. Enjoy!
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Instructions
Preheat your oven to 220c/200c fan/gas mark 7 and put a large baking sheet in to heat. Spread your pizza base with the passata and sprinkle over 2/3 of the grated cheese. Evenly scatter over the pizza toppings and sliced mozzarella and season with salt and pepper. Sprinkle over the rest of the grated cheese and lift onto the hot baking sheet. Bake for 15-20 minutes until bubbling and crisp. Allow to cool for a couple of minutes then sprinkle with Good4U Super Seeds and Super Sprouts and serve immediately.
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Ingredients
To Serve:
Instructions
Heat the oil in a large saucepan and fry the onion, garlic and ginger for 2 minutes. Tumble in the sweet potato and carrot and fry for another 3 minutes. Add the curry powder and cook for another couple of minutes followed by the tinned tomatoes and coconut milk. Add in the rest of the vegetables, bring to the boil then reduce to a simmer. Season well with salt and pepper and cook for 10-12 minutes until the vegetables are cooked but still crunchy. Just before serving, stir in ½ pack of the Lentil Sprout Mix and heat through. Serve with boiled basmati rice, naan bread and generous scattering of Good4U Garlic and Chilli Salad Topper for extra crunch and flavour.
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Spiced Peanut Dressing Ingredients (or look out for spiced peanuts in chilli oil in your local Asian store)
Method
Tuck in! On a hot summers day with an ice cold ginger beer!
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Toppings
Method