RECIPES

1.Country Cottage Pie

Filling:

  • 1 cup finely chopped black mushroom
  • 1 cup finely grated zucchini (baby marrows)
  • 1 cup finely grated carrots
  • 1 leek finely chopped
  • 2 cups cooked brown lentils
  • 1 cup tomato puree
  • 1 tsp marjoram
  • ½ tsp dried thyme
  • 2 tsp dried sage
  • ½ tsp paprika
  • ½ tsp dried basil
  • 1-2tsp Mary-Ann’s vegetable stock powder
  • ¼ – ½ cup filtered water
  • 1 tsp Mary-Ann’s Herb salt
  • Dry stir fry the leeks until cooked, add the rest of the ingredients & cook gently – about 30 minutes. Place in oven proof dish.

    For topping:

  • 5 medium potatoes – leave the skins on
  • 2 Tbsp EV Olive oil
  • 1 tsp Mary-Ann Garlic or Herb salt
  • Optional 1tbsp. finely ground cashew nuts blended with ¼ -cup filtered water and 1 tsp Mary-Ann’s Garlic & Herb salt and ½ tsp. mustard powder (or readymade) to make cashew cream. Mash by hand until soft & creamy.
    Place on top of filling with a force bag or fork. Sprinkle with paprika and bake at 180ºC for 30 minutes.

    2. Moroccan Cabbage Salad

    This salad is very high in fibre, including from legumes, which are known to give a quicker feeling of fullness and make you feel satisfied sooner.

    Ingredients

  • 4 cups shredded cabbage
  • 2 cups cooked chickpeas (garbanzos)
  • 1-2 cups cashew mayonnaise
  • 1-2 cups finely shredded carrots
  • ½ -1 cup chopped fresh coriander (cilantro)
  • Optional diced red bell peppers
  • 1-2 Tbs. Extra Virgin Olive Oil
  • 1-2 tsp. ground cumin & Mary-Ann’s Garlic & Herb salt to marinade the chickpeas in.
  • Mary-Ann’s Seasoning salt to taste for the cabbage
  • 3.Cashew Mayo

  • 1 cup cashews
  • 1 tsp. mustard powder
  • 1tsp. Mary-Ann’s Garlic & Herb salt
  • ½ to 1 cup water
  • ½ cup Extra Virgin Olive oil
  • Juice of 1-2 lemons
  • Blend all ingredients adding the olive oil slowly through the lid. Can be stored in the fridge for 3-7 days or freezer until needed.

    Soup Recipes

    1. Best Lentil soup ever

  • 500g Red lentils
  • 4-6 tsp. Mary-Ann’s vegetable stock
  • 4 cups diced or sliced baby marrows (courgettes/zucchini)
  • 2 cups sliced or diced carrots
  • 6-8 cups water or more if you prefer thinner soup
  • Rinse the lentils until most of the foam has gone
  • Add to a large pot and cover with the water
  • Add the vegetable stock
  • Bring to the boil and simmer gently until lentils are soft (about 15-20 minutes)
  • Add the carrots and marrows
  • Simmer until soft, turn off and rest and serve
  • Optional: add Chili pesto
    Feeds 6-8 adults

    2. Belinda’s Pea Soup

  • 1 kg Split peas
  • 2-3 litres filtered water
  • 6 potatoes – cubed
  • 1 celery root or 3 sticks celery – finely sliced
  • 1 leek – finely sliced
  • 2 carrots – finely chopped
  • 1-2 Tbsp. Mary-Ann’s vegetable stock powder
  • 1 Tbsp. curry powder and Mary-Ann’s herb salt to taste
  • Cook all the above ingredients for 1 – 2 hours, and serve. (Do not blend – the peas go mushy on their own and the vegetables add texture).

    3. Fennel and Cauliflower soup – serves 4

  • 1 large fennel bulb, chopped (about 2 cups)
  • 1 large head cauliflower, chopped (about 4 cups)
  • 1 tablespoon coconut oil (best to dry sauté but not as tasty!)
  • 2 medium leeks, chopped
  • 6 cups vegetable stock (water and 3-5 tsp Mary-Ann’s vegetable stock)
  • 2 cups cooked garbanzo beans or chickpeas
  • Fresh ground sea salt and black pepper
  • 2 tablespoons fresh fennel leaves
  • 2 organic lemons, zested, then cut into wedges
  • Olive oil for drizzling
  • Add oil to a large pot over medium heat. Add the leeks and sauté for five minutes, until translucent. Add the fennel and cauliflower sauté until soft. Add vegetable stock and garbanzo beans or chickpeas. Bring to a boil, then simmer for 10-15 minutes.
    Blend the soup. If using a regular blender, be very careful as the steam can sometimes cause the lid to blow off. Blend small batches while holding the lid down with a pot holder or towel in hand. Serve garnished with fennel leaves.

    4. Easy Tomato soup

  • 500ml Italian Tomato puree
  • 3-4 spring onions finely chopped
  • 3-4 diced sweet potatoes
  • 8-10 pureed (in blender) ripe tomatoes
  • 3 tsp. Fructose or raw honey
  • 1 heaped Tbsp. Mary-Ann’s veg stock
  • 1-2 tsp. Mary-Ann’s Garlic and herb salt
  • 2 litres water
  • Freshly ground black pepper to taste
  • 1 tsp. dried origanum
  • 2 tsp. Dried basil
  • Dry stir fry the spring onions, tomato and potato until the tomatoes are soft.
    Add all other ingredients and simmer for about 1 hour.
    Blend until smooth. Optional: serve with cashew cream and garnish with fresh basil.

    5. Cream of carrot or cauliflower soup

  • 4 spring onions or 2 leeks, finely chopped
  • 3 cups carrots or cauliflower
  • 4 cups water
  • 4 tsp Mary-Ann’s veg stock powder
  • 1 tsp. Mary-Ann’s Garlic & Herb salt
  • ½ cup fresh parsley
  • 1 tsp oregano or marjoram
  • 2 tbsp olive oil
  • ½ cup cashew mayonnaise
  • 1 tsp. ready-made mustard
  • Dry stir-fry the onions or leeks. Add the vegetables, water, and stock. Herbs and salt. Bring to the boil & simmer for about 30 minutes or until veg is soft. Blend until smooth, add olive oil, cashew mayonnaise and adjust seasoning. Serve garnished with parsley and mustard swirled.

    6. Sweet Potato soup

  • 5-6 large Sweet potatoes, washed & diced
  • 1-2 cups carrots, washed & diced
  • 4 leeks, thinly sliced
  • Dry stir fry and add following
  • Juice & zest of 1 lemon
  • 4 cups water
  • 4 tsp Mary-Ann’s veg stock powder
  • 1 tbsp fresh coriander (chopped add after cooking)
  • Cover & simmer for 30-40 minutes. Process until smooth, add coriander & serve.

    7. Fennel & sun-dried tomato soup

  • 4-6 leeks, finely chopped
  • 2 fennel bulbs, grated
  • 1 cup sun-dried tomatoes, chopped
  • 6-8 cups water
  • 4-6 tsp Mary-Ann’s veg stock powder
  • Mary-Ann’s Seasoning salt to taste
  • Add after; 2 tbsp. extra virgin olive oil & ½ cup cashew mayonnaise
    Dry stir-fry the leeks & fennel. Add rest of ingredients & simmer gently for 30 minutes. Remove and serve as is or puree. Stir in oil and cashew cream& serve.

    8. James’ Potato soup

  • 1-2 Leeks Thinly sliced
  • 4 large potatoes cut into chunks
  • 2 red peppers chopped
  • 3 ripe tomatoes chopped
  • 2 Tbsp. Mary-Ann’s veg stock powder
  • 1 – 1½ litres water
  • Mary-Ann’s Garlic & Herb salt to taste
  • Freshly ground black pepper
  • Simmer gently until cooked.
    Blend until smooth.

    9. Curried Butternut soup

  • 2 medium Butternut cubed
  • 4-6 Sweet potato or potato cubed
  • 1-2 leeks, chopped
  • 1-2 sticks celery chopped
  • 2-4 tsp. Curry powder
  • 1-2 tsp cumin powder
  • 1 tsp cinnamon ground
  • 2-4 tsp. Mary-Ann’s veg stock powder
  • 1-2 litres filtered water
  • Bring to the boil and simmer gently for at least 1 hour. Blend until smooth& serve with toasted rye bread, brown rice cakes or flax crackers

    10. Tomato & Rosemary Soup

  • 6 ripe med tomatoes diced
  • 3 spring onions, chopped
  • 4 sticks celery, chopped
  • ½ tsp. paprika
  • 1-2 tsp fructose
  • 1 tbsp. freshly chopped rosemary
  • Mary-Ann’s Seasoning salt to taste
  • Place all ingredients in pot and simmer for 5 minutes and blend until smooth.
    Add 1 cup cashew or soya milk, and thicken if you need with 1-3 tsp potato flour blended to a paste and added to the mixture.

    11. Roasted Red Pepper and Fennel soup

  • 6 Large red peppers, cleaned, cut into chunks and then roasted
  • 8 med carrots, sliced or chopped
  • 2 medium fennel bulbs
  • 2 medium leeks
  • Juice of 1 lemon
  • Sprig of fresh Thyme
  • Mary-Ann’s Seasoning salt to taste
  • 2 Tbsp. chopped basil
  • 2 Tbsp. Chopped flat leafed parsley
  • Dry stir-fry the rest of the vegetables, until soft. Place in blender with 4 cups of water. Adjust seasoning & simmer gently until the vegetables are soft. (About 30 minutes) Place soup in your blender and blend until smooth. Serve either warm, at room temperature or chilled.

    12. Tomato & Potato soup

  • 5-6 medium potatoes
  • 2 leeks
  • Pinch Mary-Ann’s garlic & herb salt
  • 8 medium carrots
  • 1 Tbsp Mary-Ann’s vegetable stock powder
  • 1 tsp dried basil
  • 2 x 500 ml tomato puree
  • Celery & leaves
  • Dry stir fry the ingredients in a large pot, adding 2-3 litres of water – bring to boil, simmer gently with lid on and when well cooked, blend until smooth, serve with potato croutons
    Made by dicing cooked potatoes and grilling them in coconut oil – season with Mary-Ann’s Seasoning salt

    13. Tomato and chickpea soup

  • 3 spring onions, chopped
  • 4 sticks celery, finely sliced
  • 1 can or 2 cups chickpeas
  • 1 can or 2 cups tinned tomatoes or 4 medium, very ripe sweet tomatoes
  • Mary-Ann’s Garlic & Herb salt to taste
  • Ground black pepper to taste
  • 2 Tbsp. Fresh basil leaves
  • Dry stir fry the onions and celery, add chickpeas and tomatoes and bring to the boil, season and add basil leaves, serve, garnished with fresh basil leaves.
    You can also puree this if you prefer

    14. Raw Pea & Asparagus soup

  • 2-3 cups Peas
  • 1 can asparagus or 1 packet lightly steamed Asparagus
  • 1 Yellow pepper
  • 1 tomato, lemon juice, water
  • ½ cup Raw Cashews
  • 1 handful Fresh basil
  • Garlic & Herb salt to taste
  • 1 dessert spoon Extra Virgin Olive Oil
  • 15. Sun dried tomato pesto & butter bean Soup

  • 1 litre water
  • 2-4 tsp. Mary-Ann’s vegetable stock
  • 2 cans or 4 cups cooked butter beans drained
  • 4 – 6 tablespoons sun dried tomato pesto, made by soaking 1 cup herb dried tomato in 1 cup hot water, ½ cup raw cashews, handful fresh basil, ¼ – ½ cup EV olive oil, 1 tsp. Garlic & Herb salt and then blending when soft
  • 3-4 cups tomato puree
  • Put stock and water in a pot with butter beans and bring to the boil, reduce heat; stir in tomato puree . Cook until half the butter beans disintegrate. Stir in pesto and serve
    Season to taste before serving.

    16. Moroccan Split pea soup

  • 250g split peas, rinsed well
  • 3-4 large apples pureed until smooth
  • 2-3 tsp. ground cumin
  • 2 Tbsp. Mary-Ann’s Vegetable stock
  • Mary-Ann’s Garlic & Herb salt to taste
  • 1-2 liters of filtered water
  • Place all the ingredients in a pot and bring to the boil simmering gently, under the peas are soft.

    17. Potato Leek & Cauliflower Mushroom soup

  • 4-6 potatoes cubed
  • 2-4 leeks finely sliced
  • 1 head of cauliflower in small pieces
  • Extra Virgin organic Coconut oil
  • 1 Tbs. Mary-Ann’s Veg stock & 2 tsp. Seasoning salt
  • Fry the leeks in the oil, add the potatoes and cook until almost soft, then add cauliflower
    Add 1-2 litres filtered water, simmer until just done and then blend half – all of the mixture until smooth
    Dry stir fry mushrooms with a little M-A Seasoning salt and serve on top of soup like croutons.
    Delicious with flax crackers

    18. Quick Tomato sauce/soup

  • 8-12 cups of tomato pieces or sliced or diced tomatoes
  • blend on high until completely smooth
  • Place in a large pot and add;
  • 2 tsp. Garlic and Herb salt
  • 2 tbsp. Fructose
  • Bring to the boil and simmer gently for at least 40 minutes until the tomatoes darken. Remove and add olive oil to taste – serve
    Use as a sauce on pasta, or thin by adding water and serve as a soup