MENU | DELIVERED MAY 03 & 04
DETOX 1
Coronation Tofu Wrap With With Curried Yoghurt Dressing, Golden Raisins & Crunchy Salad In Soft Tortilla
INGREDIENTS
Tofu (soy), baby gem lettuce, cherry tomatoes, red onion, oat yoghurt, soy milk, vegetable oil, lemon juice, agave, garam masala, curry powder, mango chutney (mango, agave, salt, acetic acid, garlic, cumin seeds, mixed spices, fenugreek seeds, nigella seeds, black peppercorns, cardamom pods, whole cloves, herb), lime, raisins, tortilla wrap (wheat flour, calcium carbonate, calcium propionate, iron, niacin, thiamin), water, rapeseed oil, wheat fibre, malic acid, wheat gluten, dextrose, sodium carbonate, sodium diphosphate))
Please be advised that we handle the following allergens in our kitchen: CELERY, SOYA, GLUTEN, NUTS, MUSTARD, SESAME SEEDS, SULPHITES
NUTRITION
Calories 445kcal; Protein 21.3g; Fat 22.5g; Saturated Fat 4.6g; Total Carbs 29.5g; Fibre 5.9g; Salt 0.3g
METHOD
Before you start, take out all the ingredients for this recipe (see picture above) and rinse any raw grains, herbs or vegetables.
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Take out a large frying pan (a cast iron pan works best for the tofu if you have one, but any frying pan will do).
- Using a sharp knife, slice the tofu very thinly, around 2-3mm thick, so you end up with lots of thin pieces of 'rotisserie' style tofu. It's OK if they're slightly different shapes and sizes as it will mean you get a mix of juicier versus crispier pieces. Place into a small bowl and season well with a dash of soy (or salt if you don't have any soy) and freshly ground black pepper. Leave to absorb the seasoning while preparing the rest of the fresh ingredients.
- Cut the cherry tomatoes in half. Peel and finely slice the red onion. Finely shred the baby gem lettuce.
- Place your frying pan over a medium-high heat. Once it's searing hot, add a drizzle of oil. Fry the sliced tofu until golden and crispy on the outside. Remove and set aside.
- Wipe the same pan clean with some kitchen towel, then warm the wraps through in the pan for 20 seconds on both sides.
- Lay the wraps on serving plates, spread as much cashew caesar dressing as you like on the bottom, then pile on the rotisserie tofu, shredded baby gem, cherry tomatoes and red onion. Fold the left and right ends over the filling, then roll the wrap up tightly and enjoy!
NOURISH 1
Rich & Creamy Tempeh Tikka Masala With Toasted Flaked Almonds, Fresh Coriander & Basmati Rice
INGREDIENTS
Tempeh (soy), cumin, coriander, turmeric, garam masala, water, paprika, cardamom, garlic, ginger, onion, tomato puree, plum tomatoes, chilli flakes, coconut milk, basmati rice, coriander, flaked almonds, plant-based yoghurt (water, oats, rapeseed oil, potato starch, potato protein, malic acid, lactic acid, stabiliser (pectin), calcium carbonate, calcium phosphate, salt, vitamins (D2 and B12), potassium iodite
Please be advised that we handle the following allergens in our kitchen: CELERY, SOYA, GLUTEN, NUTS, MUSTARD, SESAME SEEDS, SULPHITES
NUTRITION
Calories 694kcal; Protein 30.3g; Fat 27.1g; Saturated Fat 13.4g; Total Carbs 86.5g; Fibre 7.5g; Salt 0.5g
Based on a single person portion
METHOD
Before you start, take out all the ingredients for this recipe (see picture above) and rinse any raw grains, herbs or vegetables.
- Take out a saucepan and a frying pan or wok.
- Place the rice into one of your saucepans and cover with 2.5x its volume in water. Bring to the boil, then reduce the heat, cover and continue to cook for 8-10 minutes or until tender but al dente. Drain and set aside to keep warm.
- Cut the tempeh into bitesized chunks, aiming for 1.5cm cubes. Place the cubes into a bowl along with the tempeh marinade and let sit for 5 minutes (optional).
- Place your frying pan or wok over a medium heat and dry fry the almond flakes until toasted and golden. Set aside.
- Transfer the tempeh and marinade to the same frying pan and cook over a medium heat for around 10 minutes or until all the marinade is absorbed by the tempeh. Once the tempeh is dry, add a drizzle of oil and fry for 2-3 minutes, turning occasionally until golden. Set aside.
- Pour the tikka masala sauce into the pan with the tempeh and deglaze to release any caramelised bits stuck to the bottom of the pan. Cook for 3-5 minutes or until bubbling and piping hot throughout. Season to taste with salt.
- To serve up, divide the rice and tempeh tikka masala between serving bowls, scatter over the toasted flaked almonds and a few coriander leaves. Season with salt and black pepper to taste. Enjoy!
NOURISH 2
Mac & Greens With Purple Sprouting Broccoli, Crispy Kale & Mezzi Rigatoni In A Creamy Cashew Sauce
Purple sprouting broccoli, peas, kale, cashew sauce (cashews, soy milk, nutritional yeast, dijon mustard, extra virgin olive oil, white miso paste (soy), lemon juice, garlic), rigatoni pasta (durum wheat semolina)
NUTRITION
Calories 690kcal; Protein 32.4g; Fat 11.9g; Saturated Fat 2.2g; Total Carbs 114g; Fibre 22g; Salt 0.5g
Based on a single person portion
METHOD
Before you start, take out all the ingredients for this recipe (see picture above) and rinse any raw grains, herbs or vegetables.
- Boil your kettle, preheat your oven to 220°C / 200°C fan and take out a large saucepan and a large baking tray.
- Remove any hardy stems from the green kale and then roughly chop the leaves. Place your broccoli into your roasting tray, toss in a little olive oil and season well with salt and pepper. Roast for 10 minutes, then add the kale with a little olive oil and seasoning tossed through and roast everything for a further 5 minutes. Once cooked, cut the broccoli into bite sized pieces.
- Meanwhile pour boiling water from your kettle into your other saucepan and place over a high heat. Once boiling add the mezzi rigatoni and cook until al dente, around 12 minutes. Drain the pasta and set aside to keep warm.
- Place the same saucepan you used for your pasta back over a low-medium heat and pour in the cashew 'cheese' sauce. Heat through for 1-2 minutes, then remove from the heat and stir through the pasta and half of the broccoli and kale. Divide the pasta between serving bowls and garnish with the remaining broccoli and kale. Season to taste with salt and pepper, and enjoy!
FEAST 1
Adobo Black Bean Tacos With Shredded Lettuce, Lime Cashew Crema, Avocado & Salsa Macha
INGREDIENTS
Black beans, ancho chilli, garlic, paprika, cumin, red wine vinegar, extra virgin olive oil, water, sea salt, balsamic vinegar, soy sauce (gluten free), chilli flakes, cashews, lime juice, lemon juice, guajillo chillies, chile de arbol, peanuts, sesame seeds, cider vinegar, corn tacos (water, yellow corn flour, sea salt), baby gem lettuce, avocado
ALLERGENS
Nuts, peanuts, sesame, soy
Please be advised that we handle the following allergens in our kitchen: CELERY, SOYA, GLUTEN, NUTS, MUSTARD, SESAME SEEDS, SULPHITES
NUTRITION
Calories 753kcal; Protein 21.3g; Fat 48.4g; Saturated Fat 8.3g; Total Carbs 64.9g; Fibre 19.4g; Salt 1.5g
Based on a single person portion
METHOD
Before you start, take out all the ingredients for this recipe (see picture above) and rinse any raw grains, herbs or vegetables.
- Take out a saucepan and preheat your oven to 200°C / 180°C fan.
- Empty the black beans into your saucepan, place over a medium heat and warm through, stirring occasionally, until piping hot, around 5 minutes.
- Finely shred the baby gem by cutting horizontally across the head. De-stone the avocado and cut into thin slices flat side down. If you're feeling fancy you could fan the avocado for a more elevated final presentation. Using the palm of your hand, carefully push the avocado down and away from yourself to open it up like a fan without the slices breaking.
- Traditionally tostadas are shallow fried in oil for 30 seconds on each side, which you can do if you want them to turn really crispy. For an oil-free version, simply pop the tacos onto a baking tray with space in between them and bake for 8 minutes or until crispy, flipping half way.
- Lay everything out on your table and then start building your tostadas. Start with a layer of black beans, then shredded lettuce, dress the lettuce with a drizzle of lime cashew crema, top with some slices of avocado and a final drizzle of salsa macha (very spicy!). Enjoy!
FEAST 2
Super Green Spring Garden Risotto With Spinach & Basil Pesto, Peas, Courgettes, Mint & Toasted Hazelnuts
INGREDIENTS
Pearl barley (wheat), onion, garlic, white wine, lemon, hazelnuts, vegetable boullion (potato starch, hydrolysed vegetable protein (soya, maize), sea salt, onion, parsnip, leek, carrot, maize starch, parsley, celery seed, turmeric, white pepper, garlic, mace, lovage, nutmeg), spinach, basil, nutritional yeast, peas, courgette, mint
Please be advised that we handle the following allergens in our kitchen: CELERY, SOYA, GLUTEN, NUTS, MUSTARD, SESAME SEEDS, SULPHITES
NUTRITION
Calories 588kcal; Protein 20g; Fat 11.3g; Saturated Fat 1.2g; Total Carbs 98.1g; Fibre 22.9g; Salt 0.75g
Based on a single person portion
METHOD
Before you start, take out all the ingredients for this recipe (see picture above) and rinse any raw grains, herbs or vegetables.
- Take out a frying pan and a saucepan. Thinly slice the courgette lengthways. Pick and finely chop the mint leaves.
- Empty the risotto into your saucepan, place over a medium heat and warm through until piping hot, around 5-8 minutes. Add a splash of water as you cook if it reduces too much or starts to stick. Stir through half the mint, a squeeze of lemon and a drizzle of extra virgin olive oil (optional) during the final minute of cooking. Season well with salt and pepper.
- Place your frying pan over a medium heat, then add the hazelnuts and dry fry (without oil) until golden, around 2-3 minutes. Remove, set aside and lightly crush or chop. When the risotto is almost ready, add a drizzle of oil to your frying pan and fry the courgette ribbons until lightly charred. Be careful not to overcook them, you want them to retain some bite to add texture to the dish. Season to taste with salt and pepper.
- Divide the risotto between serving bowls, then top with the charred courgettes, a scattering of toasted hazelnuts, the remaining mint and another squeeze of fresh lemon. Season to taste with salt and pepper and enjoy!
MONTHLY SPECIAL
Crispy Vegetable Pakora Chaat With Mint Chutney, Tamarind Yoghurt & Roasted Cherry Tomatoes
Gram flour, rice flour, chilli, turmeric, cumin, garam masala, red onion, carrot, green bell pepper, white cabbage, chickpeas, coriander, mint, lemon juice, extra virgin olive oil, garlic, sea salt, tamarind paste, water, oat yoghurt, agave
NUTRITION
Calories 528kcal; Protein 24.1g; Fat 10.1g; Saturated Fat 1.5g; Total Carbs 86.6g; Fibre 16g; Salt 0.45g
Based on a single person portion
METHOD
Before you start, take out all the ingredients for this recipe (see picture above) and rinse any raw grains, herbs or vegetables.
- Preheat your oven to 200°C and take out a roasting tray and deep frying pan or wok.
- Julienne or grate the carrot. Peel the onion and thinly slice. De-stem the green pepper and thinly slice. Open and drain the tin of chickpeas. This is all of the prep done.
- Place the cherry tomatoes into one side of your roasting tray and the chickpeas into the other side. Toss both in a drizzle of olive oil and season well with salt and pepper. Roast for 10 minutes or until the cherry tomatoes are blistered and popping open.
- Meanwhile, add the prepped carrot, onion, pepper and white cabbage to a large mixing bowl along with the dry gram flour spice mix and a good seasoning of salt and pepper. Mix well to a slightly sticky dough that is binding together. If it's too dry, you may need to sprinkle a few tablespoons of water and mix. You want a sticky textured dough consistency rather than a batter.
- Heat a neutral oil (e.g. vegetable, sunflower or groundnut, but not olive oil!) in a deep pan on a medium heat. Test by dropping a small portion of dough, it should sizzle and come up but not brown. Take small portions of dough and flatten with your fingers to 2cm size potions and gently slide into the pan. Allow them to firm up a bit, then stir them and fry until golden, crisp and aromatic. Remove and place into a bowl or colander with kitchen towel. Repeat with the remaining dough in batches.
- Divide the vegetable pakoras between serving plates, scatter over the roasted chickpeas and cherry tomatoes and finish with a drizzle of mint chutney and tamarind yoghurt. Enjoy!