Mains 2

Cauliflower Bake

Cauliflower Ingredients:

1 medium to large cauliflower head

1 teaspoon of salt

A big pot of water

Sauce ingredients

1 ½ cups raw cashews

6 cups plant milk (I prefer almond)

1 tablespoon white miso

½ cup lemon juice

3/4 cup nutritional yeast

1/3 cup tapioca flour

1 tablespoon Dijon mustard

5 garlic bulbs

1 medium-sized red onion

2 tablespoons olive oil

about one dessertspoon of salt (to taste), add last

freshly ground black pepper

Topping ingredients

1 cup vegan grated cheese.

1 ½ cups Japanese breadcrumbs

3 tablespoons of dried thyme

2 tablespoons olive oil.

Soak cashews overnight in filtered water or for 2 hours in boiling water, then rinse in clean water and drain.

Divide cauliflower into chunks, cook in salted water until almost tender, and drain.

Purée all sauce ingredients except salt and pepper until smooth. Transfer to a saucepan, place over low heat, and stir until thickened. Continue stirring because this sauce catches on the base of the pan quickly. If the sauce is too thick, add more plant milk.

Spread about a third of the sauce in the casserole dish, distribute the cauliflower on top, and then cover the cauliflower with the remaining sauce. Depending on the size of your casserole dish and the cauliflower, some sauce may be left.

Make the Topping: Combine all ingredients thoroughly in a separate bowl, then spread the topping evenly over the cauliflower.

Bake: Heat oven to 180°C. Bake uncovered for about ¾ of an hour or until very crispy. Remove from the oven and allow your Cauliflower bake to rest for ten minutes before serving.

Enjoy.

Dahl

8 cups of water

1 ½ cups brown lentils

½ cup red lentils

1 large zucchini, finely chopped

¾ cup tomato paste

1 tablespoon grated, fresh ginger

1 dessert spoon turmeric

1 tablespoon mustard seeds

2 tablespoons powdered cumin

2 tablespoons dried coriander

1 or 2 chillies chopped fine (the amount of chilli will depend on your taste and the chilli variety)

½ cup olive oil

1 dessert spoon sea salt

2 tablespoons lemon juice

1 cup coconut cream

fresh coriander leaves chopped small for garnish

Put lentils in a dry saucepan and roast over low heat for about one minute, constantly moving the pan or stirring. Transfer to either a crockpot or a large, heavy saucepan. Separately heat oil over low heat, add turmeric, cumin and mustard seeds, and stir for 30 seconds. No more, or the seeds will pop. Add coriander, ginger and chilli, and stir for another 30 seconds. Add zucchini and stir till zucchini is soft.

Transfer to crock-pot with lentils, and add all other ingredients except garnish and lemon juice.

Cook slowly till lentils are swollen and slightly mushy. Add lemon juice.

Serve hot, garnish with fresh coriander leaves, plain rice and Indian Puff bread.

Leftover Dal is great on hot toast.

Leek Roly-Poly- Leeks support the cardiovascular system because they have a significant concentration of the B vitamin folate, a key B complex vitamin needed to help balance our levels of homocysteine, an amino acid in the blood. Leeks directly protect our blood vessels and cells from oxidative damage, contain high fibre content, and are fat-free. They belong to the Allium vegetable family, as do onions, garlic, shallots and scallions, with a less invasive flavour. Leeks provide measurable protection against several different types of cancer and have health benefits for those suffering from obesity or rheumatoid arthritis.

1 packet of Filo pastry

2 leeks

1 tightly packed cup of finely chopped parsley

1 tablespoon crushed garlic

1 small sweet potato

1 medium-sized carrot

3 tablespoons soy sauce

about a cup or a spray can of olive oil

cracked black pepper & salt to taste

3 tablespoons sushi rice

4 cups Bonsoy or other soy milk

2 cups crushed/broken cashews

1 cup crushed/broken walnuts

Wash and slice leeks thinly, removing tough outer leaves as you slice. Grate the carrot & sweet potato. Heat about ¼ cup of oil, sauté the leeks until soft, then add all the other ingredients except the salt & pepper, filo pastry, and nuts. Simmer over very low heat till the rice is smooth, and the mix is thick. Line a baking tray with baking paper, lay two sheets of filo flat, then brush or spray the top liberally with oil, add another two sheets of filo, brush with oil and repeat the process (6 sheets of filo). Carefully spread the cooled leek mix evenly on the filo, add another two sheets of filo, brush the top sheet with oil, and add another two sheets of filo. Spread nuts on top. Working from the short end of the filo, carefully roll it. Place the seam on the baking tray and brush the surface with oil. Bake in a moderate oven for about ½ hour or till the top is lightly browned. Eat hot either by itself or accompanied by baked veggies, a green salad and fresh herb sauce.

Herb & Lemon Sauce

2 ½ cups rice milk

½ cup plain flour

1 teaspoon English mustard

1 dessertspoon maple syrup

¼ cup lemon juice

1 teaspoon finely grated lemon rind (optional)

1 cup finely chopped fresh herbs in season, preferably thyme or oregano

1 teaspoon margarine (optional)

salt and cracked black pepper to taste

Mix the flour with 1 cup of milk till smooth, then add the remaining milk and stir till smooth. Add the remaining ingredients and continue stirring over low heat until the liquid thickens. Remove the pan from the heat, cover it with a lid, let it stand for at least an hour, and reheat it to serve.

Note: Herb and Lemon Sauce also complement cauliflower, potatoes and baked onions.

Pumpkin Mac'n Cheese

The Remarkable Benefits of Pumpkin.

Pumpkin is a nutritional powerhouse, offering an impressive array of health benefits. Rich in beta-carotene—a potent antioxidant and anti-inflammatory agent—it helps reduce the risk of strokes by preventing cholesterol buildup in arterial walls. Its high potassium content supports healthy blood pressure, while zinc strengthens immunity and improves bone density. Pumpkin is also packed with carotenoids, which slow cataract formation and combat aging, as well as essential nutrients like calcium, fibre, folate, iron, magnesium, and vitamins A, C, and E.

Additionally, pumpkins' high fibre content promotes eye health, reduces macular degeneration risk, and supports digestive wellness. Even its seeds are a treasure trove of benefits: they enhance prostate health, ease urinary difficulties, help prevent kidney stones, and may protect against osteoporosis and depression.

With such an extraordinary nutritional profile, pumpkin isn't just delicious—it's a superfood. What more could you ask for from this vibrant and versatile fruit?

Recipe for Pumpkin Mac ' n Cheese

4 cups pumpkin, seeded, peeled and cubed

3 tablespoons olive oil

Four cloves of garlic, coarsely chopped.

½ cup of raw cashews soaked in cool water overnight or for 2 hours in boiling water

1 cup vegetable broth

1 tablespoon tapioca flour

1 ½ cups macaroni shells

3 tablespoons fresh lemon juice

1 tablespoon Dijon mustard

¼ cup nutritional yeast

2 dessertspoons of sweet paprika

1 teaspoon turmeric

1 teaspoon nutmeg

2 teaspoons Himalayan pink salt

freshly cracked black pepper, to taste

1 tablespoon of Sumac for decoration and added flavour

Bring a large saucepan of water to a boil and add one teaspoon of salt. Add the pasta, stir to ensure it doesn't catch on the base, and cook until it is al dente, meaning it is still firm but not squishy-soft. Then, drain the pasta in a colander; do not rinse, cover and put aside.

Heat oil, add pumpkin, and sauté until soft and slightly brown. Do not overcook; cover and set aside to cool.

Drain and rinse the cashews, transfer them to a kitchen aid, and add the garlic, vegetable broth, tapioca flour, lemon juice, mustard, nutritional yeast, paprika, turmeric, nutmeg, the remaining teaspoon of salt, and pepper to taste. Pulse until smooth. Transfer to a saucepan over low heat and stir until the sauce thickens. Add the pasta and stir well. Add some more broth or plant milk if the sauce is too thick. Gently stir in the pumpkin. If serving immediately, decorate with Sumac; if baking, present Sumac separately.

Serve your Pumpkin Mac' n Cheese immediately, but it is best served in a covered casserole dish, which should be baked in a moderate oven for fifteen minutes to enrich the flavour.

Seaweed Rolls-Aussie Style- to be made about 4 hours ahead of serving.

about six sheets of roasted seaweed

1 cup of sticky Rice (uncooked)

1 ½ cup water

2 tablespoons of raw sugar

3 tablespoons of rice wine vinegar

¾ teaspoon of Himalayan salt

carrots

red capsicum

lettuce

pickled ginger

capsicum

gerkins

bread and butter cucumbers

spring onions

vegan mayonnaise,

French mustard

Soy sauce to serve.

Plus, any of the following that have been cooked and sliced into thin strips;

Vegan Steak, Honey Soy Tofu, Japanese Terriyyaki Tofu, Miso Sesame Tofu, Tempe, or vegan Snitzels. Your imagination is according to your taste.

Prepare your rice:

Add one cup of rice to a saucepan, rinse it under a running tap until the water runs clear, drain off excess water, add 1 ¾ cups of filtered water, lid the pot, bring it to a boil, then simmer it for fifteen minutes. Remove it from the heat, let it cool to warm, then slowly stir in the sugar, vinegar and salt.

While your rice is cooking, prepare your workbench. You will need:

A plastic dough scraper and cutter, two knives, a half lemon in a bowl of water to keep your hands from getting sticky, a towel to dry your hands, a big cutting board, a big tray, and the dish from which you plan to serve your Seaweed Rolls.

Prepare your fillings:

To enable you to work fast, fillings should be prepared beforehand.

Carrots can be grated, cooked, or eaten raw. Most people cook them and then cut them into long, thin strips. If raw, the strips should be very fine. Put them in one corner of your tray, then the capsicum. Slice your tofu, tempeh, or schnitzels into long, thin strips and place them on your tray. Slice your pickles into thin strips, dice them small, and add them to the tray. Make strips of ginger and put them on the tray. Clean your spring onions, remove tough ends and place them on the tray. Open your mayonnaise and mustard lids aside, and put a knife in the containers. Decorate your serving plate with outside lettuce leaves; this will stop your seaweed rolls from sticking to the plate. Finally, shred the lettuce finely and put it on the tray. Put the cooked rice close with a tablespoon or spatula.

Make your Rolls work as fast as you can:

On your large cutting board or bench, lay a sheet of roasted seaweed, the shiniest side down and the shorter side facing you. Take a large spoonful of rice and spread it sparingly and evenly over the seaweed sheet, taking the rice to all edges and leaving it a very short distance from the end facing you. Spread the lower half sparingly with mayonnaise, bringing it to the very edge of the seaweed facing you. Working from the seaweed edge furthest away from you, place a strip of tofu, carrot, capsicum, ginger, etc. and finish with a small shower of lettuce. Using your dough cutting, ease it under the sheet of seaweed covered in the long strips, roll it gently towards you, then use your finger to roll it tightly, pick it up and place it on your serving dish. Repeat until you’ve made enough. Pop your rolls in the refrigerator and leave until ready to serve with soy sauce. Leftover fillings can be served in a small bowl with roasted sesame seeds.

Note: more fillings are asparagus. Replace mayonnaise with mashed pumpkin, sweet potato, or smashed avocado. If using herbs, use sparingly as they may clash with the delicate flavour of the seaweed.

It is personal taste, but few people add celery, onions, garlic, chilli or tomatoes because the flavours do not marry.

Seitan (Gluten) Steak Recipe. Not suitable for those with gluten sensitivities or celiac disease, but for those who are not gluten intolerant (as is fashionable to be in some circles), cut all gluten out of their diet. There's a risk they could miss out on nutritious whole grains, fibre and micronutrients. Getting enough whole grains in your diet is especially important if you're at risk for heart disease or diabetes. Seitan, also known as wheat meat or wheat gluten, is a high-protein food made from vital wheat gluten. It's rich in protein, iron, calcium, selenium, and B vitamins, making it a nutritious plant-based option.

Make the Broth

2 large onions, sliced

¾ cup fresh thyme or oregano (stems included)

¼ cup fresh rosemary (stems included)

2 tbsp palm sugar

½ cup sweet soy sauce

5 cloves of garlic

6 cups of water

1 tbsp olive oil

2 tbsp cornflour (cornstarch)

salt & pepper to taste

Sauté onions in olive oil until caramelised. Add all other ingredients except cornflour to a large saucepan and boil. Lower the heat and simmer for 20 minutes. Cool, then blend till smooth; add the cornflour and ¾ cups of water and return to the saucepan. Over medium heat, bring your broth to a boil, reduce the heat, and simmer, stirring often, until thickened. Lid and leave to cool.

Seitan Steaks

2 cups gluten flour

2 cups water

1 tbsp garlic powder

Mix gluten flour and garlic powder, then add water to form an unusual dough. Let rest for a few minutes, then divide evenly into fist-sized pieces using scissors or a sharp knife.

Heat your broth to a strong simmer or light boil.

Work each piece of Seitan by stretching and pulling until it is evenly thin (as thin as you can make it). Gently put one at a time into the slightly bubbling broth. When all are immersed, lid the saucepan and simmer for half an hour.

Remove the steaks and let them cool on a tray. The steaks will have formed various shapes, so separate the smooth, even and nicely shaped steaks from the uneven, bumpy pieces. The latter are delicious in pies and stir-fries.

Final Cooking Stage of Seitan Steaks

Ingredients:

3 tbsp vegan egg replacer (combine two tablespoons of cornflour with three tablespoons of water)

2 cups cornflour

½ tsp sea salt)

½ tsp black pepper

4 cups panko breadcrumbs

oil for frying traditionally is copha, but olive oil is good or avocado oil for crispier results.

Lemon wedges for serving

Whisk egg replacer, cornstarch, salt, pepper, and water into a thick batter. Coat each steak in batter, then press it into the panko crumbs.

Fry in hot oil until golden and crispy.

Serve hot with lemon wedges.

Tip: Freeze unused steaks in broth for later—please thaw before cooking or they will toughen.

Mains 3

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