ChefGary's recipe for success 'ful' eating


Tasty - Nutritious & Vegan!

Healthy eating is not just about calorie counting, balancing your food groups, portion control and sourcing nutritious ingredients, but about enjoying your food too. It’s so important to look forwards to meal times and relish the flavours, colours and textures. My recipe below gives plenty of everything when it comes to hitting great taste combinations and wowing the palette with a hot, sweet and sour Asian inspired dressing. The mixture of grains and pulses provide a great combination of carbohydrates, protein, fibre and vitamins to set you up for the day. Enjoyed as a light lunch, a snack through the day or as part of your main meal, it is extremely versatile. All the grains and pulses and prep can be cooked/prepared up to three days in advance and the dressing made separately so by bulk prepping you can save time when it comes to eating, ensuring you don’t go for the naughty snack jar :)

Recipe - 6-8 portions

Ingredients: Method:

  • Cook all the pulses/grains to the specified times on their packets

  • Whilst they’re cooking chop the onions, peppers and coriander

  • Cut the cauliflower into florets and the tofu into little triangles

  • Mix the ingredients for the Asian dressing together and set aside

  • Drain the pulses and set aside to cool

  • In a hot dry pan, char the cauliflower florets and the tofu pieces for about 2-3 minutes on each side - Add the curry powder, smoked paprika and sesame seeds and a tablespoon of avocado oil. Toss together and season with Salt and pepper if desired

  • Mix all the pulses/grains together with the nuts/seeds, fruit and vegetables and toss in the dressing before topping with the charred cauliflower and tofu.

  • Enjoy

  • 50 grams black rice

  • 50 grams puy lentils

  • 50 grams red lentils

  • 50 grams quinoa

  • 50 grams cous cous

  • 50 grams chick peas

  • 50 grams mixed nuts/seeds

  • 1 red pepper - sliced

  • 4 Spring onions - sliced

  • 100 grams baby spinach

  • Handful fresh coriander - chopped

  • Few tablespoons dried goji berries - dried apricots

  • Dressing - 4-6 tablespoons avocado oil - juice of 2 limes

    juice of 1 orange - 2 x tablespoon of soy sauce - tablespoon

    of sesame oil - pinch of chilli

ChefGary’s tips - The dressing should give a balance of sweet, sour, heat and saltiness. Everyone’s tastes are slightly different so play around with the combination to see what you like best. That extra bit of chilli may work for some while others will prefer an extra bit of lime or soy sauce