The Flexitarian Cookbook E-Book

Ryland Peters & Small

• Herausgeber: Ryland Peters & Small
• Kategorie: Lebensstil
• Sprache: Englisch
• Veröffentlichungsjahr: 2019

Beschreibung

Less of a rigid regime, and more of an organic attempt to eat a mainly vegetarian diet, The Flexitarian Cookbook features delicious plant-centric recipes, with options for incorporating meat or fish as needed. Many of us are looking to eat less meat and/or fish, as the host of environmental, ethical and health-related reasons for doing so stacks up. The concept of not centring every meal around an animal-based protein is well on its way to settling into mainstream society. But out there, there is a whole middle-ground of home-cooks, placed somewhere between carnivore and vegan, who are doing their best to reduce meat consumption, but enjoying it on occasion when the urge strikes; the flexitarians. The Flexitarian Cookbook is a collection of delicious, modern vegetarian recipes, with simple options for switching in meat or fish, as the mood takes you. No longer will flexitarians have to juggle between multiple cookbooks or haphazardly hash together a meaty ending to a recipe depending on their cravings. Recipes include a warm curried lentil salad with crispy paneer and spiced dressing, but the paneer can be swapped for crispy prawns if preferred. A winter vegetable stew with herbed dumplings is substantial enough on its own, but this cookbook gives the option to add slow-cooked beef cheeks, if you like. A best-ever recipe for vegetable and lentil moussaka offers the option to swap the lentils for regular mince meat, while the Moroccan spiced vegetable tagine gives an option for cooking with chicken, if the mood so takes you.

Leseprobe

the

Flexitarian

COOKBOOK

the

Flexitarian

COOKBOOK

ADAPTABLE RECIPES FOR PART-TIME VEGETARIANS

Compiled by

JULIA CHARLES

SENIOR DESIGNER Toni Kay

HEAD OF PRODUCTION Patricia Harrington

ART DIRECTOR Leslie Harrington

EDITORIAL DIRECTOR Julia Charles

PUBLISHER Cindy Richards

INDEXER Hilary Bird

ILLUSTRATOR Harriet Popham

First published in 2019 by

Ryland Peters & Small

20–21 Jockey’s Fields

London WC1R 4BW

and

341 E 116th St

New York NY 10029

www.rylandpeters.com

10 9 8 7 6 5 4 3 2 1

Recipe collection and flexitarian variations devised by Julia Charles. Original recipe text copyright © Chloe Coker, Ross Dobson, Amy Ruth Finegold, Mat Follas, Liz Franklin, Dunja Gulin, Vicky Jones, Jenny Linford, Jane Montgomery, Louise Pickford, Jenny Tschiesche, Leah Vanderveldt and Belinda Williams 2019. See page 144 for full credits.

Design and photography ©

Ryland Peters & Small 2019.

Illustrations © Harriet Popham 2019.

Please note, all original recipes in this book have been previously published by Ryland Peters & Small.

eISBN: 978-1-78879-251-6 ISBN: 978-1-78879-146-5

Printed in China

The authors’ moral rights have been asserted. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted in any form or by any means, electronic, mechanical, photocopying or otherwise, without the prior permission of the publisher.

A CIP record for this book is available from the British Library. US Library of Congress Cataloging-in-Publication Data has been applied for.

Notes:

• Both British (Metric) and American (Imperial plus US cups) measurements are included in these recipes for your convenience, however it is important to work with one set of measurements and not alternate between the two within a recipe.

• All spoon measurements are level unless otherwise specified.

• When a recipe calls for the grated zest of citrus fruit, buy unwaxed fruit.

• Cheeses started with animal rennet are not suitable for vegetarians so read food labelling carefully and check that any cheese you are using is made with a non-animal (microbial) starter. Traditional Parmesan is not vegetarian so where vegetarian Parmesan is specified in these recipes we are recommending a vegetarian hard cheese such as Violife Prosociano or Gran Kinara, which have the same texture as Parmesan and are therefore suitable for grating.

CONTENTS

Introduction

Breakfast & Brunch

Snacks & Lighter Plates

Salads & Sides

Soups & Stews

Pasta, Noodles & Rice

Oven Bakes & Sheet Pans

Index

Credits

INTRODUCTION

Today many of us are looking to eat less dairy, meat and fish, as the host of environmental, ethical and health-related reasons for doing so stacks up. The concept of not centring every meal around an animal-based protein is well on its way to settling into mainstream society but out there, there is a whole middle-ground of home-cooks, placed somewhere between carnivore and vegan, who are doing their best to reduce meat and fish consumption, but enjoying it on occasion when the urge strikes. For these so-called flexitarians, choices are less about adopting a rigid regime, and more about an organic attempt to eat a mainly plant-based diet.

This timely cookbook is a collection of modern recipes and comfort food classics, all of which feature simple adaptations that can make them suitable for vegans, vegetarians, pescatarians and meat-eaters. So as an aspiring flexitarian, you can simply choose the dairy, meat or fish option as the mood or occasion takes you. No longer will you have to juggle between multiple cookbooks or haphazardly hash together a meaty ending to a recipe depending on your appetite or cravings!

All recipes and available variations feature symbols indicating which dietary choice they suit, as follows:

Vegetarian – excludes meat, fish and poultry but includes eggs and all dairy products, however cheeses should be vegetarian (see right and note on page 4).

Vegan – excludes meat, fish and poultry as Vegetarian (but also excludes eggs, all dairy products and honey.

Pescatarian – as Vegetarian but also includes fish and seafood.

Meat-eater – includes meat, fish, poultry, eggs, all dairy products (including rennet-started cheeses) and honey.

Either cook the main recipe as shown or choose one of the adaptations on offer to create the perfect dish for your dietary requirements, as well as something that you really fancy eating. Some recipes can be portioned and adjusted during cooking and finished or served to suit two different dietary requirements – a very useful feature if you are cooking for the family or a group of friends and have more than one need to cater for. Recipes to enjoy include a Borlotti Bean & Fennel Stew with the option to include pork shoulder; a delicious Mushroom & Bean Chili Sin Carne that reinvents itself with chunks of beef; Tangy Tomato Tacos with Guacamole that turn into Spicy Turkey Tacos; and a dairy-free Beetroot/beet Risotto that also works with the addition of crumbled feta and fresh mint or even smoked mackerel and horseradish cream.

Basic recipes for a Vegan Cheese, Vegan Parmesan and Vegan Cream are included (see page 8) for your convenience but shopping for dairy substitutes has never been easier (or more exciting!) so check out your local supermarket (or look online) for new products. Be aware that quite a number of traditional cheeses (including Parmesan, Pecorino, Manchego, Gruyère, Gorgonzola and Roquefort) are not suitable for vegetarians as they have been started with rennet (an enzyme of animal origin) so read the packaging carefully. Some brands now make and sell these cheese styles using vegetarian-friendly alternatives, but you will need to look for them. Dairy-free vegan cheeses (often nut-based) are now more readily available than ever before so again, look out for new products to try. Dairy-free milks and creams made from soy, rice and oats are all plentiful so try some different types and use what you most enjoy. These recipes mostly make use of beans and pulses/legumes as the protein source for a plant-based diet but on a few occasions mock meat substitutes are suggested, so again, shop around to find an (ideally) organic and additive-free brand that you enjoy – health-food stores are a good place to start.

Lastly, all of the key ingredients in the recipe adaptations (as well as the main recipes) are indexed on pages 142–143 so make use of this if you are looking specifically for a meal containing tofu, cod, prawns/shrimp, chicken, lamb or beef and so on. It’s time to liberate the flexitarian cook inside you and become a kitchen alchemist with this ingenious book!

VEGAN CHEESE

There are many vegan cheeses available that use nuts to provide a similar texture to dairy cheese but they can lack flavour. This is a great cheese to eat. It works well in place of cheese for cooking, or serve on its own.

400-g/14-oz can chopped tomatoes

300 g/2½ cups unroasted cashew nuts

4 teaspoons dark miso paste

50 g/3½ tablespoons dried onions

½ teaspoon salt

50 ml/3½ tablespoons sherry vinegar

1 teaspoon Dijon mustard

1 dash of Tabasco sauce

50 ml/3½ tablespoons unrefined coconut oil

MAKES 1¾ LB/28 OZ.

Add all the ingredients, except the coconut oil, to a saucepan, set over a low heat and bring to a low simmer. Stir to combine, then leave in the fridge overnight.

Transfer the mixture to a food processor and purée until smooth. Slowly add the coconut oil, then continue to blend until the mixture is combined and smooth.

Press the mixture into a non-reactive container and chill in the fridge for at least 4 hours until firm. Substitute for dairy cheese.

VEGAN PARMESAN

Traditional Parmesan uses animal rennet in the formation of the cheese as well as dairy milk, so this makes a good replacement.

150 g/1¼ cups unroasted cashews

¼ teaspoon garlic powder

4 tablespoons nutritional yeast

1 teaspoon salt

MAKES 170 G/6 OZ.

Place all the ingredients in a small food processor and blitz until it becomes a coarse powder. Transfer to an airtight container and store in the cupboard for up to 1 week. This can be used in place of a sprinkle of Parmesan in any of the vegan or vegetarian recipes in this book that require it.

VEGAN CREAM

This substitute for dairy cream has a good flavour. Xantham gum is available in supermarkets, usually in the gluten-free or baking section.

¼ teaspoon xanthan gum

3 teaspoons rice flour

150 g/1¼ cups unroasted cashew nuts, softened overnight in water

MAKES 150 ML/5 OZ.

Pour 200 ml/¾ cup of water into a saucepan, set over a medium heat and bring to the boil. Pour into a food processor and start the motor.

Add the xanthan gum and rice flour, then slowly add the cashew nuts. Blend to a smooth cream.

Cool, then chill in the fridge for a few hours. Keep refrigerated for up to 4 days, or freeze in an ice cube tray for later use.

BREAKFAST & BRUNCH

BREAKFAST MUFFINS

These muffins are a fantastic grab-and-go midweek breakfast and make a good substitute for jam/jelly on toast when you don’t have time to sit down. They also make the kitchen smell wonderful as they bake!

200 g/1½ cups plain/all-purpose flour

60 g/½ cup plain wholemeal/whole-wheat flour

2½ teaspoons baking powder

¼ teaspoon salt

½ teaspoons ground cinnamon

300 ml/1¼ cups plain soy milk

130 g/½ cup brown rice syrup

100 g/½ cup coconut oil

freshly squeezed juice and grated zest of 1 lemon

1 small apple, peeled, cored and diced

60 g/½ cup raisins

100 g/4 tablespoons firm apricot jam/jelly

50 g/½ cup chopped pecans

12-hole muffin pan, lined with muffin cases

MAKES 9–12

Preheat the oven to 180°C (350°F) Gas 4.

Sift together the flours, baking powder, salt and cinnamon in a bowl and mix well. In a separate bowl, mix together the milk, syrup, oil, lemon juice and zest.

Combine both bowls and mix gently with a silicone spatula. Do not overmix. Add the apples and raisins and gently mix in.

Fill the muffin cases half-full with the mixture, then put 1 full teaspoon of jam/jelly on top. Cover each one with more of the cake mixture, making sure you fill the cases only three-quarters full. If you have any cake mixture left, repeat this process in further muffin cases until you run out of mixture. Top with a sprinkle of chopped pecans for extra texture.

Bake in the preheated oven for 30 minutes or until golden. Remove from the muffin pan and allow to cool on a wire rack.

CHEESECAKE MUFFINS Prepare the muffins as above but omit the raisins and add 1 teaspoon of full-fat cream cheese along with the jam/jelly. Bake as the main recipe. The baked muffin will break open to reveal a delicious jam/jelly rippled cream cheese filling.

GRAIN-FREE GRANOLA

Granola gets a bad name for being full of sugar. This tasty and nutritious granola uses natural sugars and even forgoes the grains to make it more filling. This means that you need less of it and you can layer it with yogurt and berries in glasses for a delicious and rather visually impressive breakfast.

50 g/5 tablespoons coconut oil, melted

65 g/¼ cup maple syrup

100 g/2 cups dried coconut chips or flakes

100 g/1 cup chopped nuts and/or seeds

½ teaspoon ground cinnamon

handful of dried fruit

baking sheet, lined with baking parchment

SERVES 3

Preheat the oven to 190°C (375°F) Gas 5.

Mix the melted coconut oil and maple syrup together in a small bowl.

Put the coconut chips or flakes, nuts/seeds, cinnamon and dried fruit in a large bowl and mix together. Pour the coconut oil/maple syrup mixture over the dry ingredients and mix well.

Spread the granola out over the lined baking sheet. Bake in the preheated oven for 15–20 minutes until starting to brown, stirring twice during cooking time. Keep a close eye on it, as it will burn easily. Remove from the oven and leave to cool before serving.

YOGURT, BERRY & GRANOLA PARFAITS Add a low-fat natural/plain yogurt (such as Skyr or 0–2% Greek yogurt) and a punnet of mixed fresh berries, such as strawberries, raspberries and blueberries. Build layered parfaits in sundae glasses by spooning a tablespoon of the granola into each glass and follow with 2 tablespoons of yogurt and then 2 more of berries. Repeat and top with a sprinkle of granola and a drizzle of maple syrup or honey.

BAKED OAT MILK PORRIDGE WITH PEARS, ALMONDS & DATE SYRUP

Oven-baking porridge means that you can swap standing at the hob and stirring constantly for simply mixing everything together and leaving it to morph into breakfast heaven under its own steam.

160 g/1¾ cups jumbo oats

1.2 litres/5 cups oat milk, plus extra to serve

75 g/½ cup mixed seeds

2 teaspoons vanilla bean paste

1 teaspoon ground cinnamon

3 medium ripe, but firm pears, cored and diced

80 g/⅔ cup mixed dried berries (sultanas/golden raisins, goji berries, golden berries, cranberries, etc.)

2 tablespoons toasted flaked/slivered almonds, to serve

4–5 tablespoons date syrup, to serve

extra oat milk, to serve

SERVES 4–6

Preheat the oven to 170°C (325°F) Gas 3.

Mix the oats and oat milk together. Stir in the seeds, vanilla bean paste, ground cinnamon, diced pears and dried berries. Pour everything into a roasting pan, cover with foil and bake for 30 minutes. Remove from the oven and spoon into bowls. Scatter with the toasted almonds and drizzle with date syrup and extra oat milk as desired. Serve at once.

BAKED MILK PORRIDGE WITH PEACHES, HAZELNUTS & HONEY Replace the oat milk with dairy milk, the pears with peaches, the almonds with roughly chopped hazelnuts and the date syrup with runny honey in the same quantities and follow the main recipe. Serve with extra milk, if liked.

TOFU SCRAMBLE

This tasty way of using tofu looks and tastes very similar to scrambled eggs. You can use many different vegetables, herbs and spices to ring the changes and this is just one suggestion for springtime, when asparagus (wild and cultivated) is available at farmers’ markets. Use a big cast-iron wok to make this dish, or you can also use a heavy-bottomed frying pan/skillet.

150 g/2 cups fresh shiitake mushrooms

4 tablespoons olive oil

120 g/1 cup onions sliced into thin half-moons

½ teaspoon sea salt

80 g/1 cup trimmed asparagus, sliced diagonally at the bottom (if using wild asparagus, then only use the soft tops)

2 tablespoons tamari

½ teaspoon ground turmeric

300 g/10 oz. fresh tofu, mashed with a fork

1 teaspoon dark sesame oil

½ teaspoon dried basil or 2 tablespoons freshly chopped fresh basil

freshly ground black pepper

SERVES 2–3

Cut the mushrooms in half lengthways, then cut into thinner wedges. Add the olive oil, onions and salt to the wok or frying pan/skillet and sauté over a medium heat briefly, stirring energetically to prevent sticking.