Rosemoor Food Fair Veggie-based recipes!
Thank you to everyone who came to my talk today! It was a lot of fun at the food fair and I enjoyed speaking about ways to up your vegetable intake and why it’s so important. Below are the recipes. You can also find other recipes on this site here! Enjoy!
Dairy-free Blueberry and Spinach smoothie
Quantity: serves 1.
Great for breakfast or as a mid-meal snack.
If you would rather use dairy the milk and yoghurt can be swapped for cow’s milk and yoghurt.
· ½ cup frozen blueberries
· 1 handful spinach leaves, washed
· ½ banana, fresh or frozen
· 150ml oat milk
· 3 tbsp. coconut yoghurt
1. Add everything to a blender and then blend using pulse button a few times, followed by high speed for 1 minute. Alternatively, allow fruit to defrost a little and then place everything in a tall sided jug and use a stick blender.
2. Serve immediately.
Tip: overripe bananas can be frozen in their skins, or chopped into slices and frozen and then blended without the need for defrosting. They are also perfect for making banana bread – there is a high fibre recipe for this on my website!
Carrot and ginger energy balls
Quantity: Makes approx. 12 balls.
The perfect snack on the go and to lift your energy during that mid-afternoon slump
· ½ cup carrot, grated (about ½ a large carrot)
· 100g chopped dates
· 5 tbsp water
· 1 cup oats
· ½ inch fresh ginger, grated
· 1 tbsp chia seeds
1. Place dates and water in a pan and heat over a medium heat, stirring regularly, until the dates have softened and made a paste
2. Add the carrot, ginger, chia seeds and ½ of the oats
3. Place in a food processor and mix until forms a dough
4. Tip into a mixing bowl and add the rest of the oats
5. Lightly wet hands with cold water and then take approx. 1 tbsp of dough and roll it between your hands to form a ball
6. Roll the balls in desiccated coconut
7. Will store in an air tight container for up to 5 days or freeze for 1 month
Quantity: enough for 6-8 people as part of a main meal.
An aubergine dip, perfect with pitta, with vegetables or chicken kebabs.
1 large or 2 small aubergine
1 tablespoon tahini
juice of 1 lemon
2 garlic cloves, crushed or finely chopped
tablespoon of olive oil
Preheat oven to 170oC
Pierce the aubergine with a sharp knife in a few places and then wrap on foil and bake in oven for 50-60mins.
Meanwhile, heat the olive oil and cook the garlic on a low heat for 1 minute (don’t let it brown).
Take out the aubergine and let it cool before slicing lengthways down the middle and scrapping out the inner. Mash with a fork or if a bit stringy use a stick blender to get a smooth consistency.
Add the cooked garlic with the oil, tahini, lemon juice and seasoning and give a thorough mix or blend.
1 medium courgette, grated
1 medium carrot, grated
1/4 cup Frozen Peas
1/4 cup Frozen Corn
90g Cheddar Cheese, grated
1/2 cup Milk
1/4 cup plain Greek yoghurt
1/4 cup olive oil
125g plain wholemeal Flour
125g plain white flour
3 tsp baking powder
1. Preheat oven to 180C / 350F
2. Place the grated courgette and carrot onto a clean tea towel and wrap it around the vegetables. Squeeze all the juice out (the juice could be kept and added to your dinner e.g. into a Bolognese sauce).
3. Place the courgette and carrots into a large mixing bowl along with the peas and sweetcorn. Add the cheese, milk, yogurt, olive oil and egg and stir until combined.
4. Mix the flour and baking powder together and then slowly add to the wet ingredients. Fold in gently, until just combined. Don’t over stir – it will look very lumpy.
5. Line a 12 hole muffin tin with silicon cupcake cases or grease well with oil or butter. Spoon the mixture, equally, between the 12 muffin sections. Bake for 20-25 mins. Use a skewer to test your muffins a couple minutes before the end of the bake time. Your skewer will come out clean if they are ready.
6. Allow to cool completely before popping out of the cases (if using) and freezing in a zip-lock bag.