APPLE ALMOND MUESLI
Serves 2

Ingredients
½ cup rolled oats (not quick oats)
½ cup boiling water
¼ cup raisins or dried cherries
3 tbsp chopped almonds, roasted
1 tsp light brown sugar
1 green apple, grated
1 cup vanilla soy milk

Preparation
The evening before, combine rolled oats and boiling water, cover and let stand at room temperature overnight.  In the morning, stir in raisins or dried cherries, almonds and sugar.  Heat in a small saucepan or microwave if desired (although this isn’t necessary), and divide between 2 bowls.  Top each portion with some grated apple and ½ cup soy milk.

Source: Portfolio Eatingplan

Nutritional Analysis

*Recommended daily allowance (Food labelling regulations)

BREAKFAST BURRITO
Serves 1

Ingredients
1 (12 inch) soft wholewheat tortilla
1 tbsp olive oil
¼ cup (25g) diced green onion/spring onion
½ cup (75g) diced red bell pepper
1/3 (85g) cup cubed firm tofu*
1 soy/vegetarian sausage, diced
2 tbsp sliced almonds, roasted
Salsa and/or guacamole to garnish

Preparation
Brush tortilla with water on both sides and heat in a 200°F oven until warm.  Meanwhile, heat oil in a medium skillet/frying pan.  Sauté onion and red pepper on medium heat until onion is translucent; stir in tofu, soy sausage and almonds.  Cook until warm throughout.  Spoon mixture into warm tortilla and serve.

*Before slicing the block of tofu, remove some of the water from it by wrapping it in paper towels or a clean tea towel and placing a plate on top of it for 15-20 minutes.  (This may be done up to 24 hours in advance.)

Nutritional Analysis (without garnish)
Note: watch out for the fat (47% of your daily amount), eat occasionally and/or substitute the vegetarian sausage with more vegetables

*Recommended daily allowance (Food labelling regulations)

NUTRITIONAL YEAST GRAVY
Serves 7-8

Ingredients
1/3 cup/40g white unbleached flour
1/3 cup/65g nutritional yeast flakes
¼ cup/55g oil or margarine
2 cups/235ml water
1 tbsp soy sauce
Freshly ground black pepper to taste

Preparation
Toast the flour over a medium-low heat until you begin to small it, stirring often.  Stir in the yeast, and then add the oil.  Cook for a few minutes until bubbling, then add water and cook, whisking until it thickens and bubbles.  Add soy sauce, and season with salt and pepper to taste.  Serve immediately.  Please note that this gravy does not keep well.

Nutritional Analysis

*Recommended daily allowance (Food labelling regulations)

Hot Cross Buns
Makes 12

Ingredients

350g /12oz strong plain flour
5ml/1 teaspoon ground mixed spice
5ml/1 teaspoon ground cinnamon
5ml/1 teaspoon grated nutmeg
1 sachet easy-blend yeast
25g/1oz caster sugar
75g/3oz currants
25g/1oz mixed peel, chopped
Finely grated rind of one lemon
75g/3oz vegan margarine, melted
175ml/6floz (approx) soya milk, warmed

Crosses

50g/2oz plain flour
25g vegan margarine
Water

Glaze

25g/1oz sugar
30ml water

Method

In a large bowl mix the flour, spices, yeast, sugar, currants, mixed peel and lemon rind. Make a well in the centre and add the melted margarine and some of the warmed milk. Mix until a soft dough is formed, adding more milk if necessary. Turn out the dough onto a floured surface and knead for about 10 minutes. Place in an oiled bowl, cover with cling film and leave in a warm place until doubled in size. (1-2 hours).

Meanwhile to make the crosses, rub the margarine into the flour and add enough water to bind. Roll out the pastry quite thinly then cut into thin strips. Once the dough has doubled in size, knock it down and knead for 5 minutes. Divide into 12 pieces, roll each piece into a ball and leave on a greased baking tray. Leave to rise again for about 30 mins. To make the glaze heat the water and sugar in a pan until the sugar dissolves. Leave to cool. Glaze each bun and top with pastry crosses. Bake at 180°C/350°F/Gas Mark 4 for about 20 minutes or until golden.

To make these more nutritious you could serve them with some mashed banana.

Source: The Vegetarian Society

Nutritional Analysis

*Recommended daily allowance (Food labelling regulations)

OATMEAL PORRIDGE
- The New English Breakfast -
Serves 2

Ingredients
2 cups/240ml/8floz water
1 cup/80g rolled oats
2 tbsp raisins or chopped dates
¼ tsp ground cinnamon
¼ cup/30ml/1floz soy or rice milk
1 tsp flaxseed oil (optional)
Nuts and seeds (optional)

Add 2 or more of the following seasonal fruits:
1 apple
1 dl/25g blackcurrants
1 pear
1 plum
1 dl/25g strawberries
1 dl/25g raspberries

Preparation
Bring water to boil in a covered saucepan over a high heat.  Stir in rolled oats, raisins and cinnamon.  Reduce heat, cover and simmer for 15 minutes, stirring occasionally.  Wash and cut the fruit into small pieces.  Serve the porridge garnished with milk, the fruit and flaxseed oil.

Nutritional Analysis (made with apple and blackcurrants)

*Recommended daily allowance (Food labelling regulations)

Omega Breakfast

Ingredients

200g porrige oats
25g pumpkin seeds
25g linseeds
25g sunflower seeds
25g sesame seeds
50g sultanas
oil for cooking

Preparation

Put some oil in a pan and heat. Add the porridge oats and cook on a medium heat until toasted. Allow to cool. Mix in a basin with the seeds and the sultanas (which have been rehydrated by running them under hot water). Serve cold with soya milk for a healthy breakfast full of Omega 3.

You can also add your favourite fruits and nuts.

Source: Recipes for Vegans

POTATO BREAD (Gluten and Yeast free)
Makes one 500g loaf

Ingredients
250g/8oz potato flour
4 heaped tbsp finely ground mixed nuts
2 tbsp olive oil
4tsp baking powder
1tsp sugar
2½ egg white replacers
Pinch of salt
115ml/4floz water

Preparation
Put egg replacer, water and salt in a bowl and whisk vigorously until it stands in stiff peaks. Sieve together the potato flour and baking powder.  Add to the peaked mixture with the rest of the ingredients and beat to a smooth paste.
Put into a well oiled tin and bake at 200°C/400°F for 35 minutes.  Turn out to cool.

NOTE: Best eaten the same day.

Source: Vegan Food

Nutritional Analysis

	Per 100g	Per serving (2 slices/51g)	% of RDA*
Energy (kJ/kcal)	1091kJ/259kcal	546kJ/130kcal
Protein	8.7g	4.4g
Carbohydrate	39.2g	19.6g
Of which sugars	2.4g	1.2g
Total fat	8.4g	4.2g
Saturated fat	1.3g	0.7g
Monounsaturated fat	5.0g	2.5g
Polyunsaturated fat	1.6g	0.8g
Fibre (Englyst)	3.0g	1.5g	6%
Sodium	0.15g	0.08g
Potassium	889mg	445mg
Sodium/Potassium ratio	0.17	0.17
Vitamin B1 (thiamin)	0.02mg	0.01mg	1%
B2 (riboflavin)	0.08mg	0.04mg	3%
B12	0.08mg	0.04mg
Folate	3μg	2μg	1%
Vitamin D	0.00μg	0.00μg
Calcium	28mg	14mg	2%
Magnesium	47mg	24mg	8%
Iodine	7mg	4mg	3%
Zinc	1.19mg	0.6mg	4%
Iron	1.55μg	0.8μg	6%
Selenium	9μg	5μg	10%

*Recommended daily allowance (Food labelling regulations)

SCRAMBLED TOFU ON TOAST
Serves 1

Ingredients
Half a box (125g) tofu
Knob (approx. 20g) of margarine
1 tbsp soya milk
Black pepper
Chopped herbs of your choice
2 medium slices wholemeal bread
1 tsp vegan bouillon powder

Preparation
Remove tofu from packaging and mash up with a fork or potato masher.  Mix with milk.  Place in a saucepan on a medium heat and add the margarine.  Stir the tofu continually to prevent sticking.  Once the margarine is melted and all the ingredients are well mixed, season with the black pepper and herbs.  Add the vegan bouillon powder if you prefer a saltier taste and a yellow colour.

Once the tofu is heated thoroughly, serve on toasted bread and sprinkle with extra black pepper.

Recipe Source: Recipes for Vegans

Why not add some soup or salad for lunch or some fruit, muesli or porridge for breakfast.

Nutritional Analysis (without bouillon powder)

*Recommended daily allowance (Food labelling regulations)

Vegan Cashew Cheese
This recipe is plenty for a medium-sized pizza

Ingredients

1.5 dl cashews (raw is best, roasted is still great)
1 dl water (or slightly more)
0.5 dl red bell pepper (raw or roasted)
0.5 dl small red onion
0.5 dl yeast flakes
2 garlic cloves
3 tbsp lemon juice
2 tbsp Kikkoman light soy sauce
1 tbsp sesame oil
1 tsp sea salt (optional) if the cashews are unsalted

Method

Put everything in a food processor and blend it until it is creamy. If it is too thick, add more water. If it is too watery, add more cashews. For a pizza, spread it thinly over pizza sauce (a little bit goes a long way), top it off with your favorite vegetables, and put it in the oven. If the cashew cheese becomes golden-brown more than a few minutes before the pizza crust is done, cover the top of the pizza with foil.

Source Green Option