Recipes

BREAKFAST: Scrambled Tofu & Chocolate Banana Smoothie

Serves 1

Ingredients for the Scrambled Tofu:

• 1 cup frozen spinach cubes
• 1 cup firm tofu
• 1 tbsp dried mixed herbs
• 1 slice wholemeal rye bread
• 1 small to medium ripe avocado, cubed
• 1/2 lime

Directions:

• Begin by placing the frozen spinach cubes into a steamer to steam until soft and heated through.
• Meanwhile, remove the tofu from the packaging and drain well. Then place into a frying pan and mash the tofu using a fork or potato masher until the tofu resembles a scrambled ‘egg' texture. Add a few splashes of water into the pan along with the dried herbs and saute until the tofu is heated through using a medium heat. This should take about 5 to 10 minutes. Keep adding water when needed to avoid sticking to the pan and stir regularly.
• Whilst the tofu is cooking, place the rye bread in a toaster to toast!
• Once all the ingredients are ready, serve with the cubed avocado and lime to squeeze over. You can make the smoothie now to eat with the scrambled tofu part, or make it afterwards.

Ingredients for the Smoothie:

• 1 ripe banana
• 1 tbsp ground flaxseed
• 1 tbsp cocoa powder, unsweetened
• 1 cup almond milk
• 1 tsp ground cinnamon

Directions:

• Simply blend all of the smoothie ingredients together in a blender until smooth and creamy.

LUNCH: Cherry & Almond Chickpea Salad

Serves 1

Ingredients:

• 1/2 cup brown or red rice, dry
• 1/2 cup canned chickpeas
• 1/4 cup dried cherries
• 1/4 cup flaked almonds
• 1 tbsp balsamic vinegar or low-sodium soy sauce

Directions:

• To begin, cook the rice by following the packet instructions – for best results, you can pre-cook the rice the night before and have this lunch ready for the next day. Store in an airtight container in the refrigerator if you do so.
• Once the rice is soft and fluffy, remove from the heat and allow to cool. Once cooled, separate the grains with a fork. Then transfer the rice to a mixing bowl and stir in the rest of the ingredients.
• Store in an airtight container to transport out with you, or serve in a bowl at home.

DINNER: Spanish Butter Bean Stew

Serves 1

Ingredients:

• 1 cup broccoli, fresh or frozen –  to serve
• 1/2 white onion, finely diced
• 2 tbsp tomato puree + 1/2 cup water
• 1 tbsp low-sodium soy sauce
• 1 tsp garlic powder
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 1/4 tsp cayenne pepper
• 1/4 tsp ground turmeric
• 1 cup canned butter beans, unsalted
• 1 cup courgette, diced
• 1 red bell pepper, diced
• 6 large black olives

Directions:

• Begin by steaming the broccoli until slightly tender.
• Next, place the diced onion into a frying pan with a splash of water. Saute the onion until softened.
• Once the onion is softened, add all of the rest of the ingredients and allow them to simmer in the liquids until all the vegetables, such as the courgettes, are softened. Feel free to add more water if the stew is too dry. Stir regularly to avoid sticking to the pan.
• Once the stew is ready, serve with the steamed broccoli.

If you would like to watch the video of these recipes, then see below!

We hope that you enjoy making the recipes from Part Two of Dr Greger's ‘Daily Dozen' recipe series.