Category: RECIPES

VEGAN KITCHEN – Plantain Mash – Fire Pit Feasting 02

A chance opportunity to pick up a job lot of plantains form the supermarket at 10 pence each and a scorcher of a summer day worked like a dream ticket to cooking up this meal. Nothing beats cooking on an open outdoor fire, always take the option if you can get it, whether a full meal or to use as part of the cooking process. the scents and odoriferous signatures of a fire pit permeate all levels of the cooking experience. Embrace it.

Green plantains have a dry, starchy texture and mild taste, while yellow and black plantains are sweeter and less starchy, we picked up a load of “dying” yellow plaintains for 10p each in Tesco’s and made the most of them.

The usual way to grill Plantain is to split it down the middle and grill each side in the skin we just wanted to cook through the plantain whole to pick up the flavour of smoke and fire and shorted the preparation time in the pan when making the mash. We cooked the plantain till black in the skins, opened then and then sliced for the mash mix

The origins and story of the Plantain 

http://www.raw-food-health.net/Plantains.html

http://www.africanfoods.co.uk/history-of-plantain.html

Machuquillo (Plantain Mash) High Potassium, high energy meal, low cost, gluten free. Usually served as a side for Meat, we obviously dropped that and made a plantain mash that’s stands alone, is fully loaded and a one stop smokey barbecue shop mish mash meal.

Ingredients: Plaintan, pre-cooked on an open fire sliced, one sliced onion, 5 cloves of garlic sliced, black pepper, salt, soya milk, engevita b12 yeast flakes, vegtable gravy stock granules, liquid vegetable stock (water from steamed carrots, broccoli, cabbage, soya beans – serve those steamed vegetables with the mash) and boil it down and reduce it.

Once that’s done, simply mash it and serve.

Add the steamed vegetables that we cooked to create the liquid stock and “BOOM” there it is !! The ultimate plantain smash mash monster meal.

DISCLAIMER: Links to information on sites other than those operated by FISHINABOX RECORDS are for your convenience only and are not an endorsement or recommendation of those sites. FISHINABOX RECORDS does not control or provide any content or information at these sites, makes no representation or warranty of any kind with respect to these sites or their content, and does not maintain, operate, or take responsibility for information provided. FISHINABOX RECORDS does not endorse and is not responsible for the accuracy or reliability of such content or information and any use thereof is solely at the user’s risk.

Baked Apple Sultana Topsy Turvy Turnover – Fire Pit Feasting 01

This was one of the most popular  desserts we put out there and two slabs lasted no longer than four minutes between four of us,  a feverish feasting on a par with the freakishly named “Sweet but Rotting Banana Bread”.

So what is so special about An apple turnover ? Not a lot actually, It is a sort of small, typically English individual pie or pasty, in which the filling is placed on one side of a piece of rolled-out pastry and the other side is then turned over’ to cover it. The term “turnover” is first recorded at the end of the eighteenth century: an old woman preparing her turnovers, commonly called apple-pies’ and finding that the problem of the filling just pissing out as the pastry rises all over the baking tray could be solved by “turning the apple pie over” (Sporting Magazine, 1798).  A sweet spicy fruit filling is the norm.

What makes the Topsy Turvy Turnover so special is the ingredients and the method of preparation. Firstly, It’s all Vegan… obviously, secondly the apples are not cooked in the pie, they are baked on an open fire until absolute mush, then mixed with other filling ingredients to build flavour. Why cook the apples seperatly and then add them to the pastry ? Simple, to get a fast bake crisp crust on the pasty we cook it shorter (about 15 minutes? and on a higher gas mark so that the pastry crisps faster (260 degree). We do not need to wait for the filling to cook through as it is already baked, we just want the ingredients to mix in the pie.

Fancy a go at the Topsy Turvy Turnover ? the most simplest of simple baking..

First up , get a fire pit going and bake those apples. Choose large sweet cooking apples (they mush fast) wrap in foil twisting the top to stop juice leaking out, stoke the fire pit and burn the foil black.

To the spyful watchfuls, yes there are other interesting things cooking at the same time as the Apples on our fire, those are for other “fire peat feasting” recipes. see other posts.

Let the Apples cool completely and empty into a bowl over night in the fridge to allow the juice to separate ( this will mix with coconut and cocoa flakes in the ingredients mix.

One Day/Night later – 

Empty the apple juice into a glass mixing tray and add the sultanas, cranberries (dried) coconut flakes, cocoa powder, vanilla essence, we borrowed a bottle of essence from a Starbucks (most kind  – share in the community baking), sugar mix then add the apples in. top with more cocoa, coconut and sugar and put to one side.

Add after putting through the blender, the liquid contents (aquafaba) of one time of chick peas (in plain water NOT salted water) now spun white to 400g self raising flower, salt. Then roll out pastry.

Add the filling in long oblong block shapes and fold the pastry parcels. the put a baking trap on top and flip over so that the pastry is “turned over” and pierce the top of the turnover to allow the pastry to breathe during cooking.

Brush paint the top and sides with Soya milk to brown the crust then pop it in the oven and go do something less interesting instead for 15 minutes. gas at 260. If you want to gild the lily, you can sprinkle cinnamon and sugar along the top, we don’t but that does’nt mean you should’nt…

15 minutes later,. go back to the oven and hey presto it’s ready. Slice and serve with vegan dairy free and palm oil free ice cream, we found a Coconut everything free ice cream in Marks and Spencer’s food hall of all places.

First Helpings…

Ooh Ooh, someone going back for more…

VEGAN KITCHEN –  THE GODFATHER OF SICILIAN PASTA DISHES

a tutta fava sogno vegana ! The ultimate Sicilian stallion of the Vegan Kitchen, this one really cuts it like none before,. we had three helpings each and ended up groaning on the floor in a dreamy giggling haze after it was sooo good..

4 HOURS EARLIER:

The Food Bank had already put this little lot out to go for recycling as soon as they turn , whatever doesn’t go to animal sanctuaries goes in the Dumpster at the end of it all. Though diminished and abandoned, the nourishing gifts of mother natures basket, wonderful fruits and vegetables rich still in all that is needed for a healthy balanced diet, provided the variety of perfect bits and bobs to put Italian cooking back on the menu, Vegan Style.

4 HOURS LATER:

Tonight is Italian night, Let’s do this yeah ! A simple green Bean Mediterranean dish, broad bean ,courgette x 2 or 3, onions (fried, use sh*t loads of them) and garlic (again sh*tloads of it), chestnut mushrooms a paper bag full, around say 20 ish.. (how big is your wok man ?), salt and black pepper, mixed herbs ,  2 tea spoons of pesto, oregano, turmeric for colour (should have used paprika but just could not, for the life of me, find that massive bag we picked up at the food bank, where the hell was it ?? ) a tea spoon of sheese (vegan cream cheese) to thicken the sauce.

Now add violife vegan cheese broken up into pieces, yes a WHOLE pack ! and salted cashew nuts , yes a WHOLE bag !! (Get some nuts ! ) and cook through until all cheese has melted and get the tagliatelle on the boil..

serve it up and chow down dudes and dudettes !! Sophia Loren got her figure from Pasta remember  not from pouting like some wannabe botox addict.. get with it , get a bit of the “Sicilian” in you…

Wondering what Siclians have got to do with Pasta ? It’s where Pasta dishes like this little number came from. Inspired to explore the Italian Vegan lifestyle ? Check out the below links :

http://www.vegitalyguide.com/

Top 10 Tips for Traveling Vegan in Italy

Mamma Mia, What Do You Eat? (Vegan in Italy)

It’s Easy Being Vegan in Italy

DISCLAIMER: Links to information on sites other than those operated by FISHINABOX RECORDS are for your convenience only and are not an endorsement or recommendation of those sites. FISHINABOX RECORDS does not control or provide any content or information at these sites, makes no representation or warranty of any kind with respect to these sites or their content, and does not maintain, operate, or take responsibility for information provided. FISHINABOX RECORDS does not endorse and is not responsible for the accuracy or reliability of such content or information and any use thereof is solely at the user’s risk.

VEGAN KITCHEN – The Humble CELERIAC – Celeriac Remoulade

The unsung hero of the vegetable world, oddly knobbly, bizarrely shaped celeriac loaded with a unique subtle, celery-like flavour, with nutty overtones, the Celeriac makes the perfect side.

So what do you do with it ? all the recipe books talk about mashing it, making it into patties and casseroles, soups etc,, we say “yawn”… why trouble with all that, there’s something much nicer we can do with our humble little celery turnip..

So what are we going to do with it ? well it’s called Celeriac Remoulade and it takes about 3 – 4 minutes to prepare and zero, YES ZERO !!! cooking… RESULT !

Any old celeriac will do, quite frankly, ours came from the food bank and was almost about to walk out of there on it’s own as it had been left to fester at the bottom of the perishables box for a good few weeks, the more elitist rags and recipes guides will tell you to: “Choose the best, the very very best, and to know what the very very best is you must choose a firm root that feels heavy for its size. Avoid those that are discoloured, after all no one likes a root that looks too earthy”… we ignored all that and went for “earthy”..

Don’t peel it, don’t wash it, don’t scrub it,. you don’t need to as when you grate it the skin piths on the grater and you can just compost or recyclee the outer pith (back to the planet or into the rabbit)…

What can you feed a rabbit: 

http://www.petwebsite.co.uk/rabbits/rabbit-care/feeding-rabbits-vegetables-and-fruits

So here we go,. preparation goes a little bit like this…(complete with variations in case your cupboards are missing some of the ingredients) :

one celeriac grated, no need to peel just discard the pith then one lime squeezed (alternative lemon if you want) , two teaspoons of pataks lime pickle: Lime (hot, medium) or (both are vegan) the Lime Mild Dip Pot
(alternative to lime pickle is dijon mustard. Two tablespoons mayola (vegan mayonnaise) one full pot of humous (no humous ? Just up the mayola) , salt , black pepper, garlic salt and mix it all up ..

Job done

So there you have it !! Simple as that ! ,. Celeriac Remoulade, it makes the perfect side for any dish, we served this up with a second side of grated carrots and a Chinese 5 spice maple syrup and sweet tamarind sauce stir fry (spice mushroom , pak choi (bok chay), ginger, mangetout, carrots, shallots, cashew nuts and fat sultanas) on jacket potato..

It serves well with any dish or is great on pitta bread as a snack. Or if you don;t have anything immediate to mind, pop it in a pot, scribble out a label and drop it in the fridge for later. good for 3 – 5 days.

Drop us a note in the comments section with what you served the side with,………….. Enjoy !

DISCLAIMER: Links to information on sites other than those operated by FISHINABOX RECORDS are for your convenience only and are not an endorsement or recommendation of those sites. FISHINABOX RECORDS does not control or provide any content or information at these sites, makes no representation or warranty of any kind with respect to these sites or their content, and does not maintain, operate, or take responsibility for information provided. FISHINABOX RECORDS does not endorse and is not responsible for the accuracy or reliability of such content or information and any use thereof is solely at the user’s risk.

ALL IN ONE VEGAN PASTY WITH (V) CREAM CHEESE TOPPER

Everyone loves a pasty right ? Quick , easy, filling, does the job.. the unfortunate thing about Pasties  you find in the shops,  is that they are full of crap, fructose corn-syrup, slaughtered animals (Buddha turns in the grave) and their so called by products, a truck load of chemicals to turn your guts and mind inside out…

Enter FISHINABOX,. we are going to give you the “idiots guide” to the healthy vegan pasty. There are distinct parts to the pastry,. the pastry itself, the filling, butter and dairy substitutes.

The OMG how to make your own butter recipe:

Melt the coconut oil in a saucepan, once melted remove from heat and return to room temperature, add vegetable oil and mix. Blend the Aquafaba until white and frothy. Add the oil mix to the blender and mix a little in at a time until all mixed in the blender, then add apple cider vinegar and blend again. taste check, does it need salt ? add it so and finally add the turmeric to give it a butter colour. last step pop it in the fridge uncovered overnight and there’s your butter.

Secret Ingredient: AQUAFABA : Chick Peas in Water create Aquafaba, make sure your Chick Peas are in Water though NOT salted Water as salted chick Pea water will not work.

(Aquafaba can be used to replace egg whites in many sweet and savory recipes. Its unique mix of starches, proteins, and other soluble plant solids which have migrated from the seeds to the water during the cooking process gives aquafaba a wide spectrum of emulsifying, foaming, binding, gelatinizing and thickening properties.)

Check the tin before you buy ! “in water” NOT “in salted water”

That’s the butter done, next up we get the pastry down and done. Which involves the first four ingredients measured in the mixing bowl. if you want to give your Pasty that puffed up feel, thrown in some more Aquafaba like we made for the butter (shown in the above image).

Once the pastry is rolled out you can just add your filling, we use a simple combination of vegetables (parsnips, swede, broccoli, kale, carrots, potato, anything you have basically !) steamed mixed with (fructose corn syrup free) baked beans (yes baked beans !!). you can also add pre soak soya chunks (soak in tamarind sauce if you want to a bit of a kick) as an option.

When the pasties is ready, paint it with soy milk to brown the top and pop it in the oven for 15 minutes on 220 degrees. then take it out and pack the top fold with “Sheese” Dairy Free Cream Cheese (available at Holland and Barrett www.hollandandbarrett.com) add ground black pepper pop it back in the oven for 5 minutes and job done.

So there we go, a recipe for Butter and a recipe for the best darn cruelty free pasty out there. This pasty costs around 40 pence to make on our credit crunch budget. which is ,.. ummm, doing the maths… ok, around £2.10 cheaper than your regular  pasty of animal abuse and death #justsayin #govegan

One of the wonderful things of working on World Music Projects is the Fusion of cultural ideas. During the Project “Message in the Sand” (Syrian civil War and Migration) my interactions with Syrian and Iranian collaborators led , as all things do, to great food..

The Album “Message in the Sand” can be free streamed on the below link:

https://soundcloud.com/fishinabox/message-in-the-sand-album-sampler

As the Studio sessions ran, the musicians writers and photographers worked at full tilt, the oven went on and undoubtedly we began to fuse our culinary ideas.. out of that came the Kofteeh Pasty, a great vegan alternative to snack food on the move, capturing unmistakably, all the flavour and spice of the kofteeh Kebab, but this time Cruelty Free Vegan, just the way we like it…

So if you are thinking of a day around town , picnic, festival or just something easy and super quick for lunch then ditch the Kebab and grab a Kofteeh Pasty.

Drawing on the mysterious middle east’s long history of culinary excellence, Here’s the “how to..”

To start off, we drew on the classic Vegan Vegetable Pasty for the base of the recipe  (NOTE – see our vegetable pasty recipe as an alternative if eastern spicy wonders are a bit too much for you)…

Mix the Middle eastern kofteeh spices ( tomato puree, garlic puree, coriander leaf, mint, lime juice, chilli powder, garam masala, {made from coriander/cumin/black pepper/clove/ginger} lemon juice, ginger) Then add spice mix to the vegetables and the mock “meat” alternative.

To create the texture of the “mock” we used Holland and Barretts Vegan “chorizo” chunks , still palm oil free thankfully ! (www.hollandandbarrett.com ) mixed with shallots ,red onion, butternut squash (gourds), cauliflower heads, yellow split peas (soaked and pre-cooked, parsnips, swede and a cheeky cheat of a few spoons of pickle sauce (Branston’s style) . Get it in the pan and cook it up, then leave to cool on the side.

You can also add these options if you have them: leeks, mint, parsley .

Don’t forget the butter !!! … oh I almost forgot.. how to make the Vegan cruelty free Butter…….

Next Prepare the pastry , roll out, add the filling, fold, add design (air holes to let the pastry breathe) and pop in the oven for 15-20 mins on 220 degrees and its done.

NOTE : Just the Chick Pea Water, not the Chick Peas,. Chick Peas in Water create Aquafaba., Make sure your Chick Peas are in Water though NOT salted Water as salted chick Pea water will not work.

(Aquafaba can be used to replace egg whites in many sweet and savory recipes. Its unique mix of starches, proteins, and other soluble plant solids which have migrated from the seeds to the water during the cooking process gives aquafaba a wide spectrum of emulsifying, foaming, binding, gelatinizing and thickening properties.) 

Check the tin before you buy ! “in water” NOT “in salted water”

These vegan Pasties were immensely popular and also opened up the cost effective, ethical modern alternative to a traditional eastern meat dish.

The Middle East , including Iran and the Arab Gulf States, and also the Indian sub continent is becoming increasingly engaged in debating Vegan and Vegetarian lifestyles and their place in modern forward thinking food practice. So get with it and GO VEGAN 

The debate is still under discussion though some the links below are of interest for those caught up on the finer detail arounds Islam and Veganism:

If you are interested in finding out more on the debate and the impact on Muslim lifestyles, please feel free to click on the below links that have a wealth of information on the debate.

http://www.islamicconcern.com/fatwas.asp

http://hayawan.org/

http://magazine.godsdirectcontact.net/english/178/vg_53.htm

https://www.facebook.com/BeMuslimBeVeganBeProud/

Discussion board and group here:

“Muslims Can’t be Vegan” – Where Veganism and Religion Collide

DISCLAIMER: Links to information on sites other than those operated by FISHINABOX RECORDS are for your convenience only and are not an endorsement or recommendation of those sites. FISHINABOX RECORDS does not control or provide any content or information at these sites, makes no representation or warranty of any kind with respect to these sites or their content, and does not maintain, operate, or take responsibility for information provided. FISHINABOX RECORDS does not endorse and is not responsible for the accuracy or reliability of such content or information and any use thereof is solely at the user’s risk.

VEGAN KITCHEN – BRAISED TOFU IN TAMARIND MARINADE and the rest….

The pressure is relentless from the fan base and local community to start running some recipes in the news feed,. That’s all well and good though it takes an astronomical amount of attention for a seasoned vegan vegtable chopper to stop look and think about whats actually going into a dish to make it what it is and be able to scribble it down in some sort of sense or logic that can be followed by kitchen cadets. so here we go,. i will ramble and write and hopefully in the process will deliver for you the means to put this vegan masterpiece on your table. whether for guests or just to impress……anyone even your self… this is a must food flagship of vegan Asian fusion. So with no more ado,. lets get to it and GO VEGAN  !!

STEP 1 – Take two tins , yes tins, boites / boxes / cans whatever you call them.. tins of braised tofu…nope we are not going to grow it in the FISHINABOX garden or ask for ancient virgins to press it in their wrinkly but holy hands for us in muslin sacks that were once worn by travelling Buddhist pilgrims… no no,,, we simply get two tins of Braised Tofu and chuck it in a big Tupperware bowl much like the picture below…

Questions may be asked when you do this, such as how come my braised tofu doesn’t have all that funky sauce with it ? Well that’s simply because I haven’t told you how and what it is that needs adding. Quite simply I can’t really remember everything i put in it but with a little help from friends i can just go into auto kitchen robot mode and then can write down what i do.

So here it is: 2 inch of fresh ginger grated , one teaspoon of madras curry paste (yes straight from a jar, you think theres time to make up spices as well ?) sweet tamarind sauce (shitloads of that obviously) some garlic salt, chilli flakes , black pepper , iodine salt. a twist of each spice grinder and then a few more and then after sniffing like “a pug over dog poo in the park” for a few minutes a few twists more…

Once that is done… turn over without breaking up the tofu chunks, cover and chuck it in a fridge. Then just chill out while you are waiting, log on line , say hi to friends, try on clothes, have a nap, put your feet up, do Druidic ceremonies…….. whatever floats your boat as you leave the Marinade in the Fridge everything will be peachy…

2 DAYS LATER………………..

OK. Here we go again. Lets pull the Marinaded braised tofu out of freddy the freak brothers fridge and start cooking. Before starting to cook, you must ensure you have put some money on the gas meter or tapped into next doors line or your culinary cooking experience might be cut short as the power literally cuts out.

Now lets see, a few mushrooms, about a box will do, 3 plump and squidgy tomatoes 3 massive onions, the sort that Catalan farmers with donkeys eat raw in European cinema period classics eat and you have all the ingredients you need.

Fry the onions until browning in the pan and add the tomatoes and mushrooms as the mushrooms start to soften add the braised tofu marinade all in and heat through..about 15 minutes does it until the marinade thickens and its ready to eat. Wahay !! wasn’t that simple ?

Sometimes people want to serve it up with a few sides ,. I would just add a simple Rice and mixed beans as it really doesn’t need anything more. wash the rice, cook the rice (add about a inch of water over the top of the rice and boil down lowering heat so that it doesn’t burn) until white and fluffy and thrown in the mixed beans, mix it and serve.

And that is all there is too it people.

There is some cool stuff about the key stuff about the amazing health benefits of tamarind and ginger etc.. its all good stuff, but then a vegan diet is simply that “all good stuff”, no corpses, no chemicals, etc,. good karma , torture free amazing food.. GO VEGAN and enjoy the revolution whilst sitting on your arse having second helpings…

SCIENCE FOOD FACTS

GINGER: Ginger is among the healthiest (and most delicious) spices on the planet. It is full to the brim of nutrients and bio-active compounds (what a great word – B to the I to the O to the A to the C to the T to the I to the V to the E) that have powerful benefits for your body and brain. Gingerol is the main bio-active compound in ginger, responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant effects. Sounds good ? lets find out more…

12 Ways You Can Benefit From Ginger

http://foodmatters.tv/articles-1/10-healing-benefits-of-ginger

TAMARIND: Tamarind is a very well known herb having many uses such as culinary (That means basically cooking) , medicinal (drugs man !! woo yeah), ornamental uses (left on the surface too long and went hard) and as an economic dye ( color-fest) . Its botanical name is Tamarindus indicas (but no one uses that anymore even the starry old scrouts just call it Tamarind these days).

OFFICIAL VERDICT: Tamarind is included in daily diet as it has many health benefits that are sure to keep you healthy or improve you overall health.

7 Amazing Benefits of Tamarind

Well that’s about all for now folks, try out this sudo-recipe here. and message me in the contact form. Did you like it or did you give it to the cat as vegan cat food ? (vegan cat food online, meat catfood comes from slaughterhouse scarp and skinned animal from the fur industry – nasty !) did i miss out any ingredients ? Send me your dinner table pics all sweet and loving smiles and if i get something verginig on positive feedback. i’ll post up another recipe. ENJOY !!!

DISCLAIMER: Links to information on sites other than those operated by FISHINABOX RECORDS are for your convenience only and are not an endorsement or recommendation of those sites. FISHINABOX RECORDS does not control or provide any content or information at these sites, makes no representation or warranty of any kind with respect to these sites or their content, and does not maintain, operate, or take responsibility for information provided. FISHINABOX RECORDS does not endorse and is not responsible for the accuracy or reliability of such content or information and any use thereof is solely at the user’s risk.

VEGAN KITCHEN – 2 Quick & Easy Meal Planners: Chick Pea Stir Fry / Okra Toast Toppers

Back by popular demand, more super simple day meal planners to spice up your vegan life. This post picks up two easy cooks, a Mangetout Chick Pea stir fry and the Okra Toast Topper.

The first up is the Mangetout Chick Pea stir fry, this was actually just a Mangetout stir fry, until the “baking team” needed a bucket load of aquafaba for Banana Bread and opened a couple of chick Pea tins. Noting the stir fry was a little light on protein, in went the chick peas.

Ingredients: Here we go…. Spring Onions (two bunches cut), Onions (1), Chilli peppers (5), Fresno Peppers (3-4), Mangetout (a good couple of handfuls), bean shoots washed (1 bag), chick peas, (two tins drained), pine nuts (big handful), cranberries, (big handful) maple syrup (how sweet is your tooth ?), Chinese 5 spice (couple of tea spoons) apple (1 chopped), ginger (2 – 3 inches grated), lime pickle (3 teaspoons), garlic salt (go heavy on the garlic salt), soy sauce .

Ok so let’s get cooking,. so for us it went a little like this….

Last of all, salt with garlic salt , toss, then serve and that’s all there is to it ! Takes around 8 – 12 minutes end to end to produce this meal and takes about 3 minutes to eat it.. that’s if you did it right .

Next up is the Okra Toast Topper. If you thought the Stir Fry was quick to cook up, this one is just as quick. There are a lot of cheats in this one. We short cut by using tinned okra as we had one over, and just threw it together.  It went a little like this.

Ingredients: Onions, fennel (had some left over) two lettuces (finely chopped), YES lettuces, for real !, Dijon wholegrain mustard (one tea spoon), green bell pepper, one huge tomato, tin of mixed spicy beans, tamarind sweet sauce (2 tablespoons), then add the okra, you can use tinned if cannot find any fresh okra.

cook it down until it has reduced and get your toast grilled, add the okra topper and service with a side of tomatoes. That’s all there is to it !

Whats so great about Okra ? Find out More, most of the health benefits of Okra are more relevant to Carnists (lean heavily on Meat and Dairy) and Vegetarians (lean heavily on Dairy), which is yet another reminder that a healthy diet comes from a 100% COMPLETELY animal agriculture free lifestyle, saying that there are still great benefits for Vegans in alleviating Ashtma, boosting the immune system and bouncing like a unicorn vomiting rainbows through any pregnancy. (Okra’s high levels of vitamin A, B vitamins (B1, B2, B6), and vitamin C, and traces of zinc and calcium, make it an ideal vegetable to eat during pregnancy). Okra also serves as superb supplement for fiber and folic acid.

http://www.medicaldaily.com/what-okra-ladys-finger-and-6-benefits-adding-medicinal-vegetable-your-diet-350750

Over 6 Health Benefits of Okra, Plus Growing Tips

DISCLAIMER: Links to information on sites other than those operated by FISHINABOX RECORDS are for your convenience only and are not an endorsement or recommendation of those sites. FISHINABOX RECORDS does not control or provide any content or information at these sites, makes no representation or warranty of any kind with respect to these sites or their content, and does not maintain, operate, or take responsibility for information provided. FISHINABOX RECORDS does not endorse and is not responsible for the accuracy or reliability of such content or information and any use thereof is solely at the user’s risk.

VEGAN KITCHEN – 2 Quick & Easy Meal Planners: Maltease Tease / Soy-A-Ckee

We have been getting a lot of requests for some lunch menu’s quick cooks, to add a little spice and flavour into your vegan days, with that in mind we will be posting up some short and super simple meal planners, you can serve them with Rice, you can service them with pasta (durum wheat only no egg obviously) or even on toast or a bed of salad.

First up we have the Maltese Tease, its a tease because you can’t help picking at it while it is cooking, and  it’s a tease as its not really Maltese, it has all the flavours of a Maltese Classic and I first threw it together over looking Mellieha-Bay from a family pad high up on the cliff tops and its proved to be a definite “must have” Mediterranean sensation.

Simple set of Ingredients,. Tomato juice (carton) or plummet of tomatoes (remove the skins), as base is tomato (juice) onions (3 whole) garlic (6 cloves), add the mushrooms (usually they use meat chunks in Malta, so we obviously use mushroom or Soya, or instead, to get the right volume of protein from the Mushrooms use a box {3 cups full} about 6 grams protein).

Then add a spoon of sweet tamarind sauce, and a teaspoon of Dijon wholegrain mustard, no less no more.

Last in is the Fennel, which grows on every sngle road and in every garden, wall and pile of stone or rubble in Malta, finely chopped and in it goes. Spice with Mediterranean mixed herbs and a tea spoon and a half of Chinese five spice.

And butternut squash and Carrots, pre-boiled to soft, then sliced olives, half with stuffed peppers and half with garlic and seasoning, next up is sage and tarragon, a bunch of tarragon finely chopped and about 10 -12 sage leaves finely chopped. Cook it all down until sauce thickens and then serve it on what ever you like or fancy……

Next up is the Soy-A-Ckee, A so so very very simple throw it all in the pan , add the pre-soaked Soya chunks ( pre-soaked in vegetable Swiss bouillon stock), vegetables are courgettes and green peppers cut in chunks, onions and garlic in the base , salt, black pepper and garlic salt to flavour  then cook until creamy.

Serve with any sides, we choose to serve with sides of sweetcorn, rice and broccoli and then some baked beans (glucose fructose corn syrup free). So there you go, simple easy to cook up day planner meals.

What’s so good about Ackee ? apart from its amazing buttery creamy texture, this fruit has been royally punished in cuisine as a side for the usual funeral of “salt fish”, of all things ! Ackee stands on it’s own as an excellent alternative to any cream and dairy use in savory cooking  to thicken and enrichen dishes.

The ONLY thing to watch on Ackee, is that until the seed pods are open (ripe) the fruit is poisonous, so if you can’t get a supply of live outside the harvesting area then you can simply pick it up in a tin. As its cooked down in our recipe , tinned does the job.

Whats in the Ackee ? http://www.fruitsinfo.com/ackee-fruit.php

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