New Recipes

Soup
Spanish Style Lentil & Tomato Soup with Tasty Toppings
45
4people
Spanish Style Lentil & Tomato Soup with Tasty Toppings
This beautifully nutritious soup is easy to make and you can add a variety of toppings according to taste or dietary needs.  It takes inspiration from traditional Spanish flavours and delivers a filling and warming meal.  This quantity makes four generous portions.

A portion will likely fulfil your daily needs of:
Vitamin A
Iron
Manganese
...and more than half of your daily needs of:
Folate
as well as a good amount of protein and very little fat.

Toppings:
We used some finely chopped cavolo nero and sliced Tofoo spicy tomato sizzlers which we dry-fried.  Garlicky croutons would be lovely with it, too.
Dinner
Super-Nutrient Pesto by Raph
10
2people
Super-Nutrient Pesto by Raph
Designed by my foodie ten year old son, this pesto provides so many nutrients:

...100% of the daily requirement of
B1, B5, B6
Vitamin A, K
Omega 3 & 6
Tryptophan
Copper, Phosphorus, Manganese

...and more than 50% of
Vitamin C, E
Iron, magnesium, selenium, zinc

(he also ran the ingredients through Cronometer to get the nutrient information and typed up this recipe).

 
Soup
Carrot and Lentil Simple Soup
30
4people
Carrot and Lentil Simple Soup
There's nothing ground-breaking about this soup, but it's quick, easy, cheap, doesn't require specialist equipment and is very nutritious.  And it tastes nice, too!

How nutritious?  Each portion provides, roughly, depending on size, individual needs and gender of person:

B1 - 30%
B6 - 25%
Folate - 30%
Vitamin A - 800% (it's not dangerous to have this amount in vegetable form)
Vitamin K - 20%
Iron - 50%
Zinc - 25%
Fibre - 50% 

(Based on RDAs from Cronometer)
Snack
Carrot, Coconut & Walnut Cake
60
12people
Carrot, Coconut & Walnut Cake
A piece of cake that delivers all of your vitamin A and manganese for the day as well as a quarter of your iron, B2, B6, vitamin E, magnesium, phosphorus and zinc needs - and tastes great, too!  It's a plant-based extravaganza of nutrient-dense ingredients along with just a couple of compromises (some flour and a small amount of coconut palm sugar).

The list of suggested ingredients and quantities is a starting point - you could move it closer to whole-food plant-based by reducing the flour and increasing the almonds or by replacing the palm sugar with dates.

The next time we bake it we will be increasing the carrot and decreasing the coconut to further experiment with the recipe.

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