Order now for delivery Thursday 10th December

Plant Based Box Recipes 2/11/2020


We’re committed to reducing food waste and a healthy and nutritious way of doing this is by eating our produce whole. That’s right, from bones to veg and fruits offcuts, this week’s zero-waste Market Box is all about giving those ‘leftovers’ a ‘tasteover’! Be sure to catch Sonja Edridge of The Larder Café use her sustainably-caught ABALOBI fish in our Instagram Tips 'n Tricks series this Thursday. Find the video tutorial posted on our video (@ucook.market).



Banana & Pear Smoothie with Granola

A Beautiful thick and creamy smoothie bowl sprinkled with the irresistible Seed & Circus granola.  

  • Remove the core from a Terra Madre pear and the skin from two Naturally Organic bananas and cut everything into bite sized chunks. Yes, we mean everything!  
  • Place the fruit chunks into a food processor, with a couple spoonfuls of yogurt, and a few ice cubes. Blend until smooth. Add a little water if the smoothie is too thick to loosen it up.  
  • Pour the smoothie into a bowl and sprinkle over some granola. Enjoy!

NUTRITIONAL BENEFIT:

Add some toasted coconut and fresh mint to give this smoothie a tropical kick.   


Jam Packed Savoury Flapjacks

hese flapjacks are a great go to Sunday breakfast, they’re kind of amazing. 

  • In a large mixing bowl, mix 500ml of oat/nut milk, 30ml of melted coconut oil, and  a squeeze of sriracha. Add in a handful of chopped herbs of choice (we like basil and/or oregano), 2 cups of sieved flour, 2 teaspoons of baking powder and 1 teaspoons of bicarbonate of soda, and mix everything together.     
  • Finely chop 1-2 tomatoes, and ready about a cup of mixed grated vegan cheese and mix into the flapjack batter.
  • In a large nonstick pan over low-medium heat, drizzle some oil. Cook off 2 - 3 flapjacks at a time, you will know to flip them over when they start to bubble on the top, cook for about 3 minutes on each side, to ensure that the inside is cooked through.
  • Enjoy with some melted vegan butter on top or just as is.     

CHEF’S TIP:  

For an upscale of your flapjacks, add a poached Georgiev egg, some avo and roasted tomatoes, with a balsamic glaze...you'll thank us later. ;)  


Bubble & Squeak Breakfast

This resourceful recipe uses up all your leftover veggies and mash potato to form a delicious thick breakfast rosti. Topped with Umthunzi  tomatoes and Avolands avocado.  What's not to love!  

  • In a large frying pan with a knob of plant butter, gently fry some diced onion until soft. In the final minute add a clove of grated garlic. 
  •  Add 2 cups of leftover mashed Patrysvlei potato, and any left over vegetables (we like cooked Naturally Organic carrots, cooked Naturally Organic leeks and cabbage). Fry for at least 10 minutes, turning everything over continuously in the melted butter to ensure that the potato and vegetables are thoroughly reheated. You are also aiming to brown (but not burn) the outside edges of the vegetables, so occasionally press the mixture into the pan to brown a little before turning. Season with salt and pepper to taste. 
  • Once the mixture is heated right through, give the vegetables and mash one long final press onto the base of the pan with a spatula to form a large thick pancake shape and leave to cook for 1 minute. Flip over and repeat. Transfer to a chopping board and portion. 
  • In a pan, fry some sliced Umthunzi tomatoes and cook to your preference. 
  • Plate up a wedge of bubble and squeak, top with the fried tomato. Garnish with slices of Avoland  avocado and tuck in.      

CHEF’S TIP:  

If you don’t have cooked leftover vegetables, simply fry the chopped fresh veggies you desire in the pan before adding the mash until softened slightly. .


Herby Mushies on Toast

Breakfast fun for the whole family!. 

  • Use any leftover herbs to make a delicious herby plant butter. Soften some butter, and finely chop some herbs. Mix them together with a sprinkle of salt, some chopped chili, perhaps even some lemon zest. It's up to you. Get a piece of cling film read, and spoon the herb butter onto it. Roll it up, making a log shape and store it in the fridge. Use as needed, by simply slicing off a round.  
  • Slice up some Funky Fungi mushies, place a pan over medium heat with some slices of the herby butter. Add the mushies and pan-fry until golden and soft. Season to taste.  
  • Toast up some bread, and top with your golden, herby, buttery mushies.  
  • Serve immediately, and enjoy!

CHEF’S TIP:  

Grate some cheese on top! .



Crumbed Tofu with Guacamole & Slaw

Crispy crumbed Tofu Tub tofu with zingy guacamole and a sweet & crunchy slaw. !

For the slaw:

  • In a jar add a teaspoon of vinegar with a teaspoon of maple syrup and a glug of olive oil, shake to combine and season to taste.  
  • Grate some Naturally Organic carrot and shred some Valota gem lettuce. Toss in the dressing.

For the guacamole:

  • In a bowl, mash Avolands avocado with a fork, add a generous squeeze of lemon juice, a drizzle of olive oil, and some salt. Season further to taste.  
  •  Cut the tofu in half horizontally to create two flat tofu steaks. 

For the guacamole:

  • In a bowl, mash Avolands avocado with a fork, add a generous squeeze of lemon juice, a drizzle of olive oil, and some salt. Season further to taste.
  • Cut the tofu in half horizontally to create two flat tofu steaks.

For the crumber tofu:

  • Prepare three shallow bowls. The first bowl with seasoned flour, the second bowl with beaten Georgiev egg/or SOMA oat milk, the third bowl with panko breadcrumbs. Dip each tofu steak in turn into the flour, then the egg and finally the breadcrumbs, shaking off any excess as you go.  
  • Heat a pan of vegetable oil (enough to cover the tofu), when hot fry the crumbed tofu until golden and crispy on both sides.  
  • Plate up your crispy tofu and serve with the guacamole and dressed slaw.

NUTRITIONAL BENEFIT: 

Avocados are high in beneficial fats and contain vitamins E and C, which are important for healthy skin. They also pack compounds that may protect your skin from sun damage.

 

Crispy Baked Tofu with Roasted Fennel Bulbs 
Tofu Tub’s tofu baked until golden and crispy, and served with some soft roasted Umthunzi fennel bulbs and Karen Dudley’s green olive tapenade!

  • Preheat the oven to 190°C.

For the fennel:

  • Trim, quarter and rinse the fennel bulbs well. Place on a roasting tray, cut side up, with some thyme leaves, coat in some oil and season.
  • Roast the fennel bulbs for about 30 minutes until tender and slightly charred.

For the tofu:

  • Slice up the tofu into bite-sized cubes. Drain on a paper towel to remove any excess liquid. Press down on the tofu with the paper towel to remove as much liquid as possible.
  • Place the tofu in a bowl and drizzle with some olive oil and tamari, or soy sauce. Toss to coat. Then add in some cornstarch and toss until coated.
  • Place on a roasting tray and bake for about 30 minutes until crispy, shifting halfway.
  • Dish up the roasted fennel, top with the golden crispy tofu, and dollop with Karen Dudley’s green olive tapenade. Tastes like a dream!

CHEFS TIP: 

To bulk up this meal simply cook up any grain that you have at home or roast any leftover vegetables with the fennel!


Loubie’s Brakslaai Boats
These indigenous brakslaai boats are great to serve as a light and healthy starter or snack. By Loubie of Making KOS, the indigenous food queen.

  • Rinse the brakslaai leaves well, and remove any fibrous stems.  
  • Position them on a platter with their leaves curling up to hold the ingredients – just like an edible boat
  • Top with your choice of grated cheese. Then add some of Karen Dudley’s green olive tapenade and your choice of any one of the Greenhouse Farm Produce sauces.
  • Your brakslaai boats are best eaten with your hands. Enjoy!

NUTRITIONAL BENEFIT:  

Studies have shown that brakslaai has high antioxidant properties. It  contains proline, a non-essential amino acid that is involved in the production of collagen. Proline can assist wound healing, maintain and heal cartilage, and can strengthen joints, tendons and muscles.


Mexi Falafel Bowl with Avocado Yoghurt
TPop some golden Yoffi falafels into this mexi inspired salad and drizzle with Avolands avocado yoghurt dressing. Heaven! his pasta dish is perfect for a quick and easy dinner or lunch. Not in the White Meat Box. 

  • Roll the Yoffi falafel mixture into balls (about 4cm diameter). Place a pan over medium heat with some oil. Pan-fry the balls until golden all over and heated through, shifting them as they colour – for about 4 to 6 minutes in total. Remove from the pan and set aside. .   
  • Shred some Valota baby gem lettuce and toss in a little lemon juice and olive oil.
  • Make a salsa by finely dicing Umthunzi tomatoes and onions. Grate in a clove of garlic and finely diced chilli to taste. Finely add chopped fresh Umthunzi herbs (we like parsley) and season with a dash of vinegar, salt and pepper.  
  • In a food processor add an Avolands avocado, a good squeeze of lemon juice and a couple spoonfuls of yogurt,  blend until smooth and season to taste.   
  • Layer up your bowl, make a bed of shredded gem lettuce, top with tomato salsa and golden falafels and pour over the avocado yoghurt.

    NUTRITIONAL BENEFIT:    

    Falafels are packed with chickpeas. Chickpeas are high in fiber and protein. They are an excellent alternative for meat in plant-based diets, and the rich fiber content can reduce the artery-clogging LDL cholesterol


    Open Falafel Sandwich
    This open sandwich is layered with pickled carrot, herby yogurt and golden Yoffi falafel – lunch time will never be the same again.

    • Roll the Yoffi falafel mixture into balls (about 4cm in diameter). Place a pan over medium heat with some oil. Pan-fry the balls until golden all over and heated through, shifting them as they colour, about 4-6 minutes in total. Remove from the pan and set aside.
    • Mix some chopped parsley, lemon zest and juice into some yoghurt, and season well.
    • Combine some vinegar with sugar or maple syrup to sweeten it up. Using a peeler, ribbon some carrot and place these in a bowl with the sweet vinegar. Toss to coat and set aside to pickle.
    • Toast some sliced bread – try toasting your slices in a pan over a medium-high heat, with a knob of butter or a drizzle of olive oil.
    • Meanwhile, toast a further 2 tablespoons of almonds in a small pan over medium heat, tossing often, until golden brown, 4–6 minutes. Transfer to a cutting board and let cool before coarsely chopping.
    • Plate up the slices and smother over with the herby yoghurt, top with some fresh green leaves, pickled carrot ribbons and cooked falafel.
    • Garnish with any other things that your little heart sees fit for this banger of an open sarmie.

      CHEFS TIP:

      Smear some of Karen Dudley’s olive tapenade onto this sarmie for that salty, zesty kick!



      Grilled Mushies in Stock

      These juicy tasty hearty healthy mushies will be a winner at any dinner! Not in the Small Box

      • Preheat the oven to 180°C with the grill on.  
      •  Spread the mushies out on an oven tray and fill the tray halfway up the mushrooms with your choice of stock. Sprinkle over some salt and pepper and place a sprig of any fresh herb on each mushroom along with a knob of plant butter. Spoon some of the stock into the mushroom gills. 
      • Grill for 20-25 minutes until the mushrooms are cooked through and tender and the stock has slightly reduced. 
      • Once done, set the mushrooms aside to keep warm and pour the stock into a pot on medium-high heat. Reduce it down to a saucy consistency. 
      • Serve the mushrooms on a bed of quinoa and slather the stock sauce over everything. Top with a dollop of Cooked’s Zaalouk, and serve with a simple tomato salsa for freshness (finely diced up tomato, onion, olive oil, salt - simple).

        NUTRITIONAL BENEFIT:

        Mushrooms have great nutritional contents, particularly their antioxidant levels. Mushrooms have significant quantities of polyphenols, polysaccharides, vitamins, carotenoids and minerals.



        Banana Peel “Pulled Pork”

        Don’t let your Naturally Organic banana peels go to waste, make this clever version of “pulled pork.”

        • Peel 2 bananas.  
        • Lay the skins, outer side down, and use a spoon to scrape off any residual banana flesh off the peel. Set that aside.  Using a fork, shred the peels into thin strips. Set them aside.  
        • In a bowl, combine 2 tablespoons of olive oil, 1 teaspoon of smoked paprika, 1 teaspoon of garlic powder (or fresh), 1 teaspoon of dry mustard, 1 teaspoon of chili powder, and ½ teaspoon of cumin. Mix to combine, then add the peel strips and stir to coat. 
        • Place in a pan over low-medium heat and pan-fry until fragrant and the peels have softened, stirring occasionally. In the final minute add 2tbsp BBQ sauce, stir through and season to taste.  
        • Serve in a sandwich, roll, taco, wrap – or simply as is. Enjoy!

          FUN FACT:

          You can use any parts of the banana as a natural fertiliser for your plants. 




          Potato Peel Chips
          Next time you're peeling a pile of potatoes, don't throw those peels in the bin! Tossed in oil and baked in a hot oven,the peels transform into crispy chips that'll leave you craving more.

          Preparation:

          • Preheat the oven to 200°C.  
          • Wash and dry your Patrysvlei potatoes very well. Peel them using a vegetable peeler, discarding any peels that are green or have serious blemishes. 
          • Coat the peels in oil, and season generously with salt and any herbs, spices, or flavourings of your choice. Some ideas to jog your creativity: sea salt and vinegar, chopped rosemary, paprika, the options are endless! 
          • Spread the peels out into a single layer on a baking tray and bake for 15-25 minutes, until perfectly crispy. The baking time will depend on how thick your peels are, so be sure to keep an eye on them. When they're out of the oven, sprinkle some flaky salt and snack away!

            CHEF’S TIP:

            Potato peels oxidise very rapidly, so be sure to work quickly as you peel. You want to get the peels coated in oil and in the oven as fast as possible!



            Crispy Spiced Butternut Seeds

            Don’t discard the butternut seeds. These crunchy bites can be served on their own as a bar snack to enjoy with a cold beer, or added as a crunchy topping to your favourite soup or salad.

            • Preheat the oven to 160°C.  
            • Scoop out the seeds and fibers from your Patrysvlei butternut, placing them into a bowl of water. Use your fingers to separate the seeds from the slimy fibers.  
            • Lay the seeds out to dry on a kitchen towel to dry them off.  
            • When the seeds are dry, toss them in a bowl with a drizzle of oil, a big pinch of salt, and some cumin, chilli powder, cayenne pepper and brown sugar to taste (or any spice mixture of your choice).  
            • Lay the seeds in a single layer on a baking tray lined with baking paper, and roast for 15-20 mins, until they start to pop and turn golden. For the most even results, give the seeds a stir once or twice while they're roasting.  
            • Leave to cool and crisp up on the tray.  Yum!

              NUTRITIONAL BENEFIT:

              Butternut seeds are an excellent source of fiber and protein, and also contain vitamins and minerals such as vitamins A & C, folate, potassium, calcium and iron making them a nutritious snack choice. 


              Confit Garlic

              A great use of excess garlic to be used in a variety of dishes such as pasta or mashed potatoes!

              • Preheat the oven to 130°C. 
              • Place three heads worth of peeled garlic cloves and one and a half cups of oil in a small but deep oven-proof tray – add more oil if the cloves aren’t submerged.  
              • Cover and bake until cloves are golden and tender, about 2 hours. Let cool.  
              • Then, transfer garlic and oil to an airtight container and chill. 
              • The oil and the garlic will add great flavour to whatever you are creating. Enjoy!

              CHEF’S TIP: 

              You can add herbs and spices to the tray to add extra flavour – such as thyme, origanum or paprika!  


              Quick Croutons

              Adding extra indulgence to any soup or salad whilst putting stale bread to good use!

              • Preheat the oven to 180°C.  
              • Slice your stale bread into bite-sized cubes. 
              • Toss through some oil and season.  
              • Spread out on a tray and bake until golden, shifting every few minutes.  
              • Chuck ‘em on anything and everything. They’re that versatile!

                CHEF’S TIP:

                Kick it up a notch by sprinkling over any herb or spice of choice, maybe  some truffle oil, some thyme, or even grated cheese!



                Quick Preserved Lemons

                A fantastic flavour burst for roasts, stews, tagines and curries – plus, it keeps for ages in the fridge.

                • Wash and dry 2 lemons.  
                • Finely dice one and a half of the lemons, including the peel. If the skin is very thick, you can remove some.  Remove as many seeds as possible.  
                • Put the diced lemon (and any juice) into a bowl and sprinkle with ½ tbsp salt and 2 tbsp sugar.  Squeeze in the juice of the remaining half lemon and discard the outside. Stir to coat the lemons well and put into a sterilised  jar (with a bit of space to shake them up).  
                • Let the mixture sit for at least 4 hours at room temperature, shaking the jar periodically. It can be served after 4 hours, or you can refrigerate them for up to 3 weeks.  
                • Serve with cheese, roasted veggies 

                  NUTRITIONAL BENEFIT:

                  Vitamin C is really packed into a humble little lemon. Besides the immunity and skin health benefits that they offer, the Vitamin C in a lemon acts as a powerful antioxidant, neutralizing free radicals that cause damage to cells



                  Roast Fennel Bulbs With Fennel Yoghurt

                  A tasty side to any dish using the whole vegetable!.

                  Bulbs:

                  • Preheat the oven to 200°C.  
                  • Cut the fennel bulbs just under where the leafy part starts and then cut into bite sized chunks. Coat in oil, scatter over some fresh sprigs of thyme, some lemon juice, and season to taste. 
                  • Roast until the fennel is tender and starting to go brown around the edges - about 20 to 30 minutes.

                  Fennel Yoghurt:

                  • Finely chop the fennel leaves, peel and grate a few cloves of garlic, zest a lemon and mix it all into some yoghurt. Allow to sit for at least 20 minutes for the flavours to fully infuse into the yoghurt.

                    CHEF’S TIP:

                    Serve these together with a tabbouleh, roast veggies, or as part of  a mezze platter.



                    Carrot Top Pesto

                    Great with crackers or fresh bread, roast veg, or simply to spruce up a sandwich!

                    • Cut the leaves and stalks off the top of the carrots. Submerge them in water and rinse very well. 
                    • Remove the leaves from the thicker stems and pack them down into a blender or food processor. Add a handful of chopped stems. 
                    • Pour in a decent amount of olive oil, the juice from a freshly squeezed lemon, salt and pepper, and some whole garlic cloves. At this point you can get creative with some fresh mint, parsley or basil. 
                    • If you have, you can toast some sunflower seeds or pine nuts, and chuck them in too. 
                    • Add some water until there is enough moisture for blending. Whizz away! Season further to taste.  
                    • Store in the fridge (if you can resist eating it all at once).

                      NUTRITIONAL BENEFIT:

                      Carrots are a weight-loss-friendly food that have been linked to lower cholesterol levels and improved eye health..



                      Baked Pears with Chocolate Sauce & Granola

                      Sweet cinnamon baked Terra Madre pears with a Seed & Circus granola centre, drizzled in chocolate  – can we get  a whoop! 

                      • Preheat the oven to 200°C.  
                      • Halve the Terra Madre pears and scoop out some of the center to create a small dip for the granola.  
                      • Brush the insides of the pear with melted plant butter and sprinkle with cinnamon and sugar.  
                      • Bake the pears for 30-35 minutes until soft.  In a bowl heat some chopped vegan dark chocolate in the microwave for a couple of seconds until melted.  
                      • Then, remove the pears from the oven and fill the centre with the Seed and Circus granola.  
                      • Drizzle over the melted chocolate and eat immediately. So good!  

                      CHEF’S TIP:

                      Add a spoonful of nut butter to your melted chocolate for an added flavour burst. 

                       

                      Coconut Frozen Yoghurt

                      No churn beautiful creamy homemade frozen milk nut coconut yoghurt  – a froyo of dreams!   

                      • In your food processor add  2 cups of coconut yoghurt, ½ cup of coconut sugar (or castor), 1 teaspoon of vanilla or coconut essence and blend until smooth. 
                      • Pour into a tupperware and freeze for a minimum 4 hours.  
                      • Once ready to eat – allow to thaw for 5 minutes or put back into the food processor for a creamier texture. Yum! 

                      CHEF’S TIP:

                      Serve with toasted coconut flakes and fresh berries.