A super hearty, nourishing soup that's simple to make—perfect for warming you up on a cold winter evening!
Takes 35 minutesminutes
Serves 4
Ingredients
1medium onion
3clovesof garlic
600gleeksabout 2 large leeks
600gpotatoes3-4 medium potatoes
2teaspoonssalt
2litres vegetable stock
½teaspoonblack pepper
Optional:
Juice of ½ a lemonfor serving
1bay leaf
Instructions
Prepare the vegetables:Peel and finely chop the onion and garlic. Chop the potatoes and leeks into small bite-sized pieces and rinse well, making sure to use the full length of the leek, including the green tops. These will add a lovely light green colour and flavour to the soup.
Cook the onion and garlic:Place a large saucepan over high heat. Once it heats up, add the onion and cook for 3-4 minutes, stirring regularly. Add the garlic and cook for a further minute, continuing to stir. If any of the vegetables start to stick, add 3 tablespoons of water and use the back of a wooden spoon to deglaze the bottom of the pan and incorporate the flavours.
Cook the potatoes and leeks:Add the chopped potatoes and leeks to the pan along with the salt. Cook for 2 minutes, stirring regularly, then place the lid on the pan, reduce the heat to medium, and leave to sweat for 5 minutes (add the bay leaf now, if using).
Add stock and simmer:Add the vegetable stock and black pepper. Bring to the boil, then reduce the heat to a gentle simmer and cook until the potatoes are soft, approximately 15 minutes.
Blend the soup:Remove from the heat and blend until smooth.
Serve:Serve with a squeeze of lemon juice (if desired) and enjoy!
Here is a collection of gut health recipes that will leave your gut feeling fantastic!! These are some of the most popular recipes from our Gut Health Revolution Course and all recipes have been checked by our dietician. All these recipes are low fodmap (low in fermentable carbohydrates) so are easy to digest while also being high in fibre and diversity of plant based foods. Please let us know which you enjoy most!
Tips to improve your gut health
Eat a diversity of plant based foods, findings from The American Gut project [4] found that by eating at least 30 different plant based foods a week it greatly improved the health of your microbiome by providing plenty of fibre.
Eat a high fibre diet. You only get fibre from plant based foods namely fruit, veg, beans, legumes, whole grains, nuts and seeds. By eating a diet based around whole plant foods you are feeding the healthier strains of microorganisms in your gut and therefore your immune system.
Sleep – Research [5] has shown that good sleep is associated with healthier microbiomes and healthier gut health. Sleep is imperative to all aspects of health and very much so for our gut health.
Exercise – Is not surprising to learn that regular exercise just like sleep is linked to a healthy microbiome [6]. Ensure to get your 150 minutes of active time a week which will benefit your microbiome and gut health.
Spend time in nature – Our gut is made of micro organisms and bacteria as is the natural world around us. By spending time in different eco systems and natural environments you are exposing yourself to a variety of different micro organisms which helps strengthen the diversity of your microbiome and therefore your gut health. [7]
Mushroom Curry
An easy to make and delicious curry with mushrooms, chickpeas, aubergine that is banging with flavour, gut friendly and low fodmap.
Easy to make and even easier to eat! These are low in FODMAP and gut friendly so great for anyone with a sensitive gut. They go great as a snack or as breakfast and also happen to be quite high in protein as we use almond flour and are gluten free so they tick a lot of boxes!
An easy to make and delicious curry that is low fodmap and gut friendly. This is one of Dave’s favourite go to easy dinner recipes. It is packed with nutrition, fibre and butter beans!! It is one of our more popular recipes on our online Gut health revolution
This dessert is honestly one of our favourites. It is hard to beat and it also happens to be low fodmap & gluten free and also gut friendly. It’s easy to make, Dave’s 8 year old daughter Issy can make this by herself!
This is a deliciously simple curry! Tempeh is a fermented soybean block. We know it’s not a very appealing description, but when prepared right, it tastes like sausage or chorizo; meaty and substantial! This is a banging curry!
This super tasty spaghetti bolognese is next level, it really is. We have made this at least 30 times and it never ceases to wow guests we have. It is a family favourite in our house with garlic bread and served with some nutritional yeast.
A super tasty easy to make vegan korma recipe. This recipe is also gut friendly as it is low in fodmap’s (which we explain more about below). We make a simple delicious sauce and cook potatoes, courgettes, cherry tomatoes and chickpeas through it. This dish goes great served with quinoa or brown rice.
Thousands of years ago, Hippocrates, the father of modern medicine said, “All disease begins in the gut”. We prefer to say that ‘all health starts in the gut too’. A whole food plant based diet is hugely effective at improving your digestion and gut health [1]. 70% of your immune system cells are based in your gut [2].
Your gut consists of about 2kg of microorganisms such as bacteria, archaea, yeasts etc these are known as your microbiome, the health of your microbiome is considered your gut health and is what directly influences your immune system cells. Eating high fibre foods is vitally important to encourage the healthy strains of bacteria and microorganisms, fibre is, in fact, a prebiotic to our microbiome, it is the food that our bacteria and microorganisms feed on and helps to encourage them to be healthy and flourish. As you probably know by now – whole plant foods are the best sources of high fibre foods [3] and therefore really encourage a healthy gut.
This is a super tasty and delicious curry that also happens to be vegan, gluten free, low fodmap and a taste sensation!! We make a super tasty marinade and bake the tempeh in the oven in half of it. We use tempeh here but you can use tofu if you cannot source tempeh.
Prep time 10 mins | Cook time : 15 mins | Total time : 25 mins| Makes: 5 Servings| Difficulty: Beginner
This Vietnamese Curry is really good, it is creamy and sweet and savoury with umami flavoured tempeh with lots of veg too. It goes great as a dinner and also eaten for lunch the next day. Tempeh is high in protein so this dish works great if you go to the gym and are looking for a high protein meal for after that is also high in antioxidants and nutrients. If you can’t source tempeh or tofu you can use oyster mushrooms, these are really meaty and substantial mushrooms and are great carriers for the umami flavour just like tempeh.
What makes this dish gut friendly?
This dish is low in FODMAP’s which stands for fermentable, oligosaccharide disaccharide, monosaccharide and polyols (we know it is a total mouthful!!) Basically it means it is low in fermentable carbohydrates. This Vietnamese Curry is a low fodmap curry so it is low in fermentable carbohydrates so really good for anyone with a sensitive gut or tummy. Some of the main high fodmap foods that can cause bloating or irritation are garlic, onion and beans/lentils. All the quantitities in this dish are all low in fodmaps. Fodmap’s are super important and great for your health but for some people with sensitive guts reducing high fodmap foods for a period of time can help them to not feel bloated or irritated.
FAQ – frequently asked questions
What is tempeh?
Tempeh is a fermented soya bean block. It is really meaty and substantial and is a great medium with which to absorb flavour. It goes fantastically well with umami flavours such as tamari or soy sauce.
Why do we use only the green part of the scallions/spring onions?
Only the green part of the scallions are low in fermentable carbohydrates. The white part can sometimes be aggravating to those with sensitive tummies.
What is best to serve with this?
We like to serve this with short grain brown rice/basmati rice/quinoa or any grain of choice.
Can I make this dinner ahead of time and heat it up just before serving?
For sure! Just make sure to reheat the pasta and the dish together so that it is all up to suitable temperature.
If I can’t get tempeh/tofu/oyster mushrooms can I just use normal button mushrooms?
Absolutely!! Simply replace them with any other type of mushroom you can source. However in terms of fodmaps oyster mushrooms are the only mushroom that is definetly low in formaps.
How long does this dish last in the fridge?
It will last for at least 3 days in the fridge and will last 6 months in the freezer.
Tips for making this Vietnamese Curry:
Get all your ingredients ready to go first and do a double check that you are not missing anything before you start. There is nothing worse than finding you are missing an ingredient mid way through the cooking process!
We use pak choi to give a fresh pop of green colour, if you can’t source this use 50g baby spinach instead.
You can use other liquid sweeteners instead of maple syrup such as agave syrup or golden syrup etc.
If you don’t like fresh coriander simply replace this with basil or fresh herb of your choice.
Prep the veg first.
Ensure you have a decent suitable pan to cook this dish in, we like a wide bottom pan as you can see in the photos. This is wide bottom non stick pan as there is more surface area to caramelise the veg.
By getting all the main parts of the dish ready before hand, the cooking process is a lot easier.
Tidy up as you go and clean up while the dish is cooking.
Take your time and enjoy it, you are making a truly awesome dish!!
This is a deliciously simple curry! Tempeh is a fermented soybean block. We know it's not a very appealing description, but when prepared right, it tastes like sausage or chorizo; meaty and substantial! It is not as readily available as tofu but can be found in most good health stores.
Takes 25 minutesminutes
Serves 5
Ingredients
20gfresh gingersmall thumb size
.5red chilli
300gtempehif not available substitute with firm tofu/oyster mushrooms
6 scallions/spring onionuse the green part only
2red peppers250g
1courgette300g
220mlof full fat coconut milk
400mlwater
4tbsptamarior soy sauce
2limesjuice of both limes
2tbspmaple syrup
2tbspcurry powder
1tspsalt
½a head of pak choi
15gfresh coriandersmall bunch
200gbean sprouts1 packet
Serving Suggestion
brown rice, noodles or quinoa
Instructions
Finely chop the block of tempeh into small cubes.
Finely chop the ginger, the scallion green tops and the chilli (removing the seeds if you don’t like it hot).
Put a non stick wide bottom pan on a high heat and add 1 tablespoon of oil. Once the pan is hot add the prepped tempeh, ginger, chilli and scallion greens. Cook for 3 minutes stirring occasionally.
While these are cooking finely chop the courgette and the red peppers.
Add the courgette and red peppers and the salt and cook for a further minute or two.
Add the sauce ingredients – the coconut milk, tamari/soy sauce, maple syrup, juice of the limes, curry powder and the water and bring to the boil.
While this is coming up to temperature, finely chop the coriander and the 1/2 head of pak choi and add. Once boiling you can remove from the heat or reduce to a gentle simmer and cook for further 10 minutes to concentrate the flavour.
“When you are in a war you don’t want to hear that the justifications are false. And this is what we were saying, we were saying that the main justification – that this drug is an irresistibly addictive substance – was not true.”
Episode 59 – Bruce Alexander
Bruce Alexander has spent his life researching drugs and their addictions. In his early career, he started counseling hard-core drug addicts in Vancouver’s darkest city streets and prisons, thanks to his youthful appearance and curious demeanor he managed to build a relationship with some of these addicts which gave him a fresh perspective on substance abuse.
Bruce began to conduct scientific research with animals (including the well-known “Rat Park” studies) and human beings. Now he uses clinical, historical, and anthropological studies to document the ways in which addiction is built into the emerging globalised society of the modern age.
Author of three books including, The Globalization of Addiction: A Study in Poverty of the Spirit (Oxford University Press, 2008), since retiring from Simon Fraser University as Professor Emeritus, he has continued public speaking, primarily in Canada and Europe.
An amazing man, with an amazing story! We hope you enjoy this episode as much as we did.
Lots of Love,
Dave & Steve x
Available now from all good podcast providers:
To find out more about Julie Piatt aka “SriMati” and her work check out her For more information on Bruce please visit his website: https://www.brucekalexander.com/
This is a really hearty chunky soup packed full of flavour – we love a good wholesome chunky soup, so comforting, particularly one that walks the line between a soup and a stew, which one might even call "stoup". We love to add greens to chunky soups just before serving. They wilt in the heat and give a freshness. Adding a good handful of spinach, chopped young kale or even a bunch of chopped fresh herbs will take your chunky soup to the next level.
Takes 55 minutesminutes
Serves 6
Ingredients
3red onionschopped finely
3clovesof garlicchopped finely
1fennel bulbchopped into small bite sized bits
5sticks of celerychopped finely
3carrotschopped finely
2tablespoonstamariBragg Liquid Aminos
2.5teaspoonsof salt
½teaspoonof freshly ground black pepper
3tablespoonsof dried mixed herbs
1potato grated or chopped very smallto thicken the soup
1teaspoonof fennel seeds
400g tin of chopped tomatoes
400g tin of butter beansdrained and rinsed
2litresvegetable stock
100g of baby spinach
Instructions
Peel and finely chop the onions and garlic and finely chop the fennel. Cut the celery and carrots into small bite-size rounds. Saute the onions and garlic in 2 tablespoons of tamari and 2 tablespoons of water on a medium heat for 3 mins, stirring regularly (add another tablespoon of water if it starts to stick).
Add the celery, carrot and fennel to the pan, along with the salt, pepper and herbs and stir. Grate the unpeeled potato or dice into very small cubes, add to the pan with the fennel seeds and stir. Reduce the heat to low – medium and cook for 10 mins, stirring regularly.
Drain and rinse the butter beans and add to the pan with the tomatoes and stock. Bring to the boil, then reduce to simmer for 40 mins, until the vegetables are cooked.
When ready to serve, add the spinach and stir well. It will have wilted by the time you serve it.
An easy to make and delicious curry that is low fodmap and gut friendly. This is one of Dave’s favourite go to easy dinner recipes. It is packed with nutrition, fibre and butter beans!! It is one of our more popular recipes on our online Gut health revolution course which we created with Consultant gastroenterologist Dr. Alan Desmond and dietician Rosie Martin.
Prep time : 10 mins | Cook time : 10 mins | Total time : 20 mins| Makes: 4 Servings| Difficulty: Beginner
This is a really easy dinner and a great place to start if you are new to plant based cooking and looking for a nourishing tasty dinner. Tinned butter beans are really creamy and delicious and they go so well with the rich umami coconut and tomato based sauce. In terms of spices we use here, we keep it quite generic with curry powder and ground cumin, you can obviously spice things up if you like a little heat. Serving with some freshly ground black pepper also really adds another depth of flavour too.
What makes this dish low FODMAP?
FODMAP stands for fermentable, oligosaccharide disaccharide, monosaccharide and polyols which is a total mouthful!! Basically it means fermentable carbohydrate. This is a low fodmap curry so it is low in fermentable carbohydrates so really good for anyone with a sensitive gut or tummy. Some of the main high fodmap foods that can cause bloating or irritation are garlic, onion and beans/lentils. Fodmaps are super important and great for your health but for some people with sensitive guts reducing high fodmap foods for a period of time can help them to not feel bloated or irritated.
FAQ – frequently asked questions
Can I replace the beans with something else?
Sure thing, however other beans tend to be higher in fodmaps so make sure to check this out if you have a sensitive gut.
Can I use low fat coconut milk?
Absolutely! low fat coconut milk usually has half the amount of fat so if you are conscious of the amount of fat you consume low fat coconut milk is much lower and works great in this dish.
Can I freeze this dish?
Yes indeed it freezes really well and heats up great. We suggest freezing it in portions so you only have to reheat what you need so it avoids wastage.
Can I make this dinner ahead of time and heat it up just before serving?
For sure! You can make this curry ahead of time just make sure not to add the baby spinach till you are going to serve it as it will lose its vitality if you cook it twice.
If I can’t get oyster mushrooms can I just use normal button mushrooms?
Absolutely!! Simply replace them with any other type of mushroom you can source. However in terms of fodmaps oyster mushrooms are the only mushroom that is definetly low in formaps.
How long does this dish last in the fridge?
It will last for at least 3 days in the fridge
Tips for making this curry
Get all your ingredients ready to go first and do a double check that you are not missing anything before you start.
Prep your veg first and drain and rinse your beans.
By getting all the main bits ready before hand, the cooking process is a lot easier.
Try use a wide bottom non stick pan as there is more surface area to caramelise the veg.
Tidy up as you go and clean up
Take your time and enjoy it, you are making a truly delightful dish!!
Some great dishes you might like to serve this with:
This quick and flavourful butterbean curry is perfect for a healthy, satisfying meal. It's adaptable too—substitute aubergine for mushrooms if needed, just allow for additional cooking time. Garnish with sesame seeds for an added nutty crunch!
Takes 20 minutesminutes
Serves 4
Ingredients
400gtinned cooked butter beansdrained and rinsed
100ggreen beanshalved
150goyster mushroomsor substitute with aubergine, diced finely
1tbsptamari
1bunch scallions/spring onionsfinely chopped
1small red chillifinely chopped, seeds removed if less heat is desired
½thumb-sized piece of gingerpeeled and finely chopped
50gbaby spinach
¾tbspcurry powder
½tspground cumin
400mltinned low-fat coconut milk
200gtinned chopped tomatoes
Juice of ½ lime
Salt and pepper to taste
Optional garnish: Sesame seeds
Instructions
Prep the Ingredients:Peel and finely chop the ginger.Finely chop the scallions and red chilli (remove seeds for milder spice).Chop the oyster mushrooms finely (or dice aubergine if substituting).Halve the green beans.Drain and rinse the butter beans.
Cook the Aromatics:Heat a large pan on high heat for 2 minutes. Reduce the heat to medium and add the ginger, chilli, and scallions. Cook for 1–2 minutes, stirring frequently.
Sauté the Vegetables:Add the mushrooms and green beans to the pan. Cook for 4 minutes, stirring occasionally.If using aubergine instead of mushrooms, cook for an additional 4–5 minutes until softened and starting to break down.
Add Tamari:Stir in 1 tablespoon of tamari and cook for 1 minute.
Combine the Ingredients:Add the butter beans, baby spinach, curry powder, ground cumin, coconut milk, chopped tomatoes, and lime juice. Stir well to combine.
Simmer and Season:Bring the mixture to a boil, then immediately remove from the heat.Taste and adjust the seasoning with salt and pepper if needed.
Serve:Garnish with sesame seeds, if desired, and serve warm.
“If I am not transforming every seven years than I am not living…”
Julie Piatt aka “SriMati” is a mystic mother, musician, artist, chef, author and healer who has lived her life immersed in devotion and expansive creativity.
Episode 58 – Julie Piatt
Through embracing a plant-based diet and deep meditation practice, Julie healed herself of a large cyst in her neck, which doctors diagnosed as incurable. She shares her wisdom from a multitude of life events that she experienced as processes of alchemical transformation in her member-based community Water Tiger, as well as on her internationally acclaimed podcast, “For The Life of Me.”
Julie offers musings in her approach to find our purpose, conscious parenting, food as medicine, what it means to live a life of devotion and how to experience deep intimacy in a relationships. She also facilitates spiritual transformations on retreats. Julie’s most recent undertaking has been her own plant-based cheese company, SriMu; Do Life, Not Cheese! She is a powerful living example of how to love ourselves more so that we can live our unique design in full and expansive self-expression.
A powerful conversation from her colourful past to her present day practices, this conversation will leave you looking lovingly in the mirror and embracing your inner self!
Big love,
Dave & Steve x
Available now from all good podcast providers:
To find out more about Julie Piatt aka “SriMati” and her work check out her website: https://www.juliepiatt.com/ or find her on Instagram @srimati
Produced by Sara Fawsitt and Sean Cahill
Middle eastern Mezze Platter
Middle Eastern food is always some of our favourite food. This mezze board is so delicious and quick to make with just 2 recipes you need to assemble, the baba ganoush and muhammara. You can make the dips ahead of time too. Baba – means dad, Ganoush – means spoilt ; as in such a treat to eat this dish. Muhammara is a roast red pepper and walnut, breadcrumb, chilli pomegranate molasses full flavoured dip
Takes 55 minutesminutes
Serves 6
Ingredients
Baba ganoush ingredients
2medium aubergines
70gTahini – 2-3 tbsp
juice of 2 lemons
1Garlic clove
1tbspOlive oil
2Tbspplant based yoghurt
1tspsalt
Pinchground pepper
¼tspSumac – optional
Muhammara ingredients:
4roasted red peppers – 550g jar – 300g drained
1clovegarlic
50gwalnuts
Juice of ½ lemon
2tbspoil
1tspchilli flakes
1tspground cumin
1tbspPomegranate molasses – optional
50gbreadcrumbs
Pinchsea salt
To serve
150gPickled peppers – approx ½ jar store bought
½Cucumber
20gsesame seeds
1x 180g tub of hummus with toasted pine nuts
150gOlives
4wholemeal pitta
1tbspza-atar
Instructions
Baba Ganoush method
Preheat the oven to 220 C fan, cut eggplant in half lengthways, rub a little oil on the inside of the aubergine and place on a baking tray flesh side down, sprinkle with salt and cook for 40 mins until the aubergine is charred and collapsed and is super soft. Or if you have a gas stove you can cook the aubergine directly on an open flame, turning occasionally, for approx 15 minutes or until charred and collapsed and super soft inside. Allow to cool for a few minutes until you can handle them, into a medium mixing bowl, scrape out the soft flesh from the aubergine ( it should come away easily from the skin. Add the remaining ingredients and mix well. Taste and season with lemon, salt or heat to your preference.
Method for the Muhammara;
Toast the walnuts in a dry pan over medium heat for 2-3 minutes, tossing occasionally, while the nuts are toasting, blend all the other ingredients except for the breadcrumbs, together in a food processor, remove to a bowl, roughly chop the walnuts and add to the bowl with the breadcrumbs and mix well. Taste and add lemon, salt or heat if needed.
To assemble the mezze platter;
Toast sesame seeds on a dry open pan on medium heat until golden and they start to pop. Add a generous pinch of sat and grind in a pestle and mortar or else put in a ziplock bag and bash with the back of mug until they form a powder with some full seeds.
Slice cucumbers and sprinkle over the gomasio
Toast 15g/small handful of pine nuts and use to decorate the top of the hummus
For pittas , mix 1 tsp of zaatar with 1 tbsp of oil and a pinch of sea salt. Toast pitas and brush with the za’atar oil while still warm. Allow the oil to soak into the pitas and cut into halves or quarters.
To assemble your mezze;
Put the hummus, muhammara and baba ganoush in 3 separate little bowls. Pop them on a large wooden chopping board or nice large platter. Add the toasted za’atar pittas, a nice pile of olives, another little pile of pickled peppers
“I loved most drugs, I really loved marijuana, I used to think maybe if I just dropped acid on easter then I’ll be okay… but as time went on I slowly realised that reality was much more interesting than addiction and drug use… getting drunk is always sort of the same, a brief feeling of connection, and then loneliness…”
Episode 57 – Judith Grisel
Judith Grisel began using recreational drugs as an adolescent, her curiosity in understanding the root of why she was addicted brought her to eventually study neuroscience. Now an internationally recognised behavioural neuroscientist and a professor of psychology at Bucknell University with expertise in pharmacology and genetics, Judy’s research focuses on determining the root causes of drug addiction. A recent author, Judy published the New York Times bestseller; Never Enough: The Neuroscience and Experience of Addiction.
Judy is incredibly open and honest about her past, she holds nothing back, talks us through her addictions, her rationale, her journey to neuroscience, and most importantly her profound discoveries.
A fascinating conversation, we hope you enjoyed it as much as we did.
Big love,
Dave & Steve x
Available now from all good podcast providers:
To find out more about Judith and her work check out her book Never Enough
Produced by Sara Fawsitt and Sean Cahill
Cauliflower Curry Bake
A delicious one-pan bake where all the veg are prepped, combined with a sauce, and baked in the oven—dinner is ready with minimal effort! This pairs wonderfully with rice for a family meal or celebration. We use potimarron pumpkin, but you can substitute it with butternut squash or sweet potato if unavailable.
Takes
Serves 4
Ingredients
1head of cauliflower
1leek
500gpumpkinsweet potato, or butternut squash (peeled and chopped)
100gmushrooms of choicee.g., oyster mushrooms
6store-bought vegan sausagesdefrosted if frozen
50gbaby spinach
1tbsptamarifor roasting cauliflower
1small bunch of fresh herbs of choicee.g., parsley or coriander, chopped, for garnish
Sprinkle of coarse sea salt
Sauce
2clovesof garlic
1small thumb-sized piece of ginger
1onion
½chilliadjust to taste
Juice of ½ lime
1tbspmaple syrup or liquid sweetener of choice
400gtinned low-fat coconut milk
400mlvegetable stock
1½tbspmedium curry powder
1flat tbsp aromatic spicese.g., cinnamon, cardamom, clove, star anise powder
½tbspsalt
2tbsptamari
Instructions
Preheat the oven: Set to 200°C.
Prepare the sauce:Peel and roughly chop the garlic, ginger, and onion.Add these to a blender along with the remaining sauce ingredients. Blend until smooth.
Prepare the vegetables:Finely tear or chop the mushrooms.Peel and chop the pumpkin, sweet potato, or butternut squash into bite-sized pieces (500g).Slice the leek into bite-sized rounds, washing thoroughly to remove any sediment.Chop the vegan sausages into bite-sized pieces.
Assemble the bake:Add the mushrooms, pumpkin (500g), leek, sausages, spinach, and blended sauce to a large, deep casserole dish. Mix well to ensure all ingredients are coated.
Prepare the cauliflower:Slice the cauliflower into 4 equal-sized steaks. Place on a separate baking tray along with any smaller pieces and leaves (chop larger leaves into strips to cook evenly).Drizzle with 1 tbsp tamari and sprinkle with coarse sea salt.
Bake:Place both trays in the oven. Bake for 30–40 minutes, rotating the trays halfway through. Check that the pumpkin is tender and the cauliflower is golden and slightly crispy.
Garnish and serve:Remove from the oven. Garnish the casserole with roasted cauliflower pieces and chopped fresh herbs. Serve immediately, optionally with rice.
“There was a time when I was craving the “In Finland, schools are teaching children how to understand and respond to fake news and misinformation is an important skill in life!”
Episode 56 – Guy Claxton
Do you struggle with concentration or learning new things? Do you find it easy focusing on hobbies and things you enjoy but can’t remember a single maths equation -or something you know you need to learn- but for some reason have a mental block doing so?
This week, we speak with Guy Claxton, an emeritus professor of the learning sciences at the University of Winchester and author. His main publications include Hare Brain, Tortoise Mind: Why Intelligence Increases When You Think Less.
Guy is a professional meditator, and deep thinker, having spent months in the presence of gurus, such as Osho. Guy has a very different approach to the education system. He focuses less on the syllabus and more on the environment and approach. We hope you find his perspective as refreshing as we did.
This paté is so good! Paté was always one of Steve's favourite foods, and after not having it for over 20 years, he found this version to be just perfect—so much like the real thing. It’s much healthier than traditional paté, and so tasty!
Takes
Serves 10
Ingredients
For the Paté:
1litre store-bought soya milk
3tbspfreshly squeezed lemon juice
20gfresh gingergrated (for infusion)
2clovesgarlic20g, finely chopped (for infusion)
2tbsptamarifor infusion
A pinch of chilli flakes
200goyster mushrooms
For the Sauce:
2tbspmaple syrup
1clovegarlic or ½ tsp garlic powder
10gfresh ginger or 1 tsp ginger powder
2tbsptomato paste
2tbsptamari
Instructions
Prepare the Ingredients: Finely chop the garlic, peel and grate or finely chop the fresh ginger.
Infuse the Soy Milk: In a saucepan, combine the soya milk, garlic, ginger, and 2 tbsp tamari. Heat on low until just pre-boiling (be careful not to let it boil over). Let it simmer for 5 minutes, then remove from heat. Allow it to cool down to around 80°C-90°C (if you don’t have a thermometer, let the milk sit for about 1 minute off the heat, and it should be at the right temperature). If any skin forms on top, remove it.
Curdle the Milk: Slowly add the freshly squeezed lemon juice bit by bit to the hot soy milk, stirring well to help the milk curdle. Once the milk has curdled, set it aside to cool slightly.
Strain the Curds: Place a large piece of cheesecloth over a mesh strainer set over a large bowl. Carefully pour the curdled milk into the cheesecloth. Gently squeeze the curd in the cheesecloth to remove excess liquid. This should take around 3-4 minutes. Weigh the curd down in the strainer by placing a plate on top and adding something heavy on the plate. Set it aside while you prepare the mushrooms.
Make the Sauce: In a bowl, mix together the maple syrup, garlic, ginger, tomato paste, and tamari.
Cook the Mushrooms: Finely chop the oyster mushrooms. Heat a non-stick pan on high heat, adding 1 tbsp of oil. Add the mushrooms and sauté for 3-4 minutes until they begin to brown and crisp. Turn off the heat and stir in the prepared sauce. Mix well and transfer the mushroom mixture to a large bowl.
Finish the Paté Base: Squeeze the curd in the cheesecloth a few more times to remove any remaining liquid. Carefully form the curd into a ball and remove it from the cheesecloth. Rinse it briefly in cold water to remove any bitter taste. Return the curd to the cheesecloth and give it one final squeeze. Add the curd to the large bowl with the mushrooms and mix everything well, ensuring the mushrooms and sauce are evenly distributed throughout the curd mixture.
Form the Paté: Transfer the mixture into a ramekin, small bowl, or any container you prefer to shape the paté.
Serve: Serve with sourdough toasts, crunchy veggies like carrots and radishes, and pickles for a delightful snack.
Notes
Consistency Tip: For a smoother paté, you can blend the curd and mushrooms together if you prefer a creamier texture.
Serving: This paté is best served chilled, so it can be made ahead of time and stored in the fridge.
“There was a time when I was craving the orgasm, and then at some point it clicked and I started to crave the intimacy, the deeper connection. You get beyond the ego and you start to live from the heart. With food it is the same, you get outside of these immediate cravings for instant gratifications. When I think about sprouts, it’s this intimate relationship with this living force of energy, that’s in those seeds that contain the endosperm, the embryo, and all of the energy it needs to take a dry seed and grow into a vegetable!”
Episode 55 – Doug Evans
Doug Evans is a serial health food entrepreneur―selling to the stylish and chic as well as to the rest of us. He founded Juicero, and raised $120 million for the company that made the wifi-connected home cold-press juicer, “the Tesla of juicers”!
Known as the sproutman, Doug has been an advocate for sprouts and the raw food movement for decades. His passion has been his driving force, fuelled by sprouts, he is on a mission to give these growing medicinal foods the love and reputation they deserve.
A vibrant, brilliant, and energetic character, Doug brings us through his journey, his success and failures, how he managed to convince people to invest $120 million into his juicer and how we can all become healthier beings by consuming sprouts!
A brilliant episode – we have been eating two packets of sprouts a day ever since!
Big love,
Dave & Steve x
Available now from all good podcast providers:
To find out more about Doug and his work, check out his Instagram @dougevans
This is so good, easy to make, and super nourishing – after testing this for the first time, we ended up eating all 4 portions between the two of us! Total comfort food in one pot!
Takes 20 minutesminutes
Serves 4
Ingredients
2–3 tbsp oil
1large onion
2large garlic cloves
800gpotatoes
2tbspcumin seeds
1tbspmustard seeds
4tbsptomato purée
4tbspHappy Pear Roasted Red Pepper Pesto(harissa, or pesto of choice if using a less spicy pesto, add a pinch of red chilli flakes)
600mlvegetable stock or water
1x 400g tin of lentils
1courgette(approx. 200g)
Salt
Small bunch of fresh coriander(approx. 15g)
100gcoconut yoghurt or plant-based yoghurt of choice
1lime
Instructions
Peel and chop the onion, finely chop the garlic, and scrub the potatoes if needed. Leave the skin on and chop the potatoes into bite-sized pieces. Drain and rinse the lentils.
Heat 2–3 tbsp of oil in a large, flat pan over medium heat. When hot, add the onion and a good pinch of sea salt, and cook for 5–6 minutes until the onion becomes translucent. Add the cumin seeds, mustard seeds, garlic, pesto, and tomato purée. Mix well and cook for a few more minutes.
Add the potatoes and mix well. Pour in the stock, bring to a boil, then reduce to a simmer. Cover with a lid and cook for 10 minutes. Next, add the courgette, cover with the lid again, and cook for a further 5 minutes (or until the potatoes are cooked through but not too soft). Add the lentils to the pan and stir through to heat for 2–3 more minutes.
Chop the fresh coriander and mix it through the yoghurt. Squeeze in the lime juice and mix well.
Serve with the coriander yoghurt and some toasted wholemeal pitta, naan, or flatbread.
“The problem is that we don’t connect history. We are taught about the industrial revolution, we are taught about slavery and cotton harvesting, but we are not taught to make the link. What is all this cotton being made for? The fashion industry!”
Episode 54 – Aja Barber
This week we had the pleasure of talking to writer, stylist and sustainable fashion advocate, Aja Barber. Who’s work builds heavily on ideas behind privilege, wealth inequality, racism, feminism, colonialism and how to fix the fashion industry.
Not an easy mission to say the least! Aja speaks with such grace, knowledge and wisdom, identifying the historical and current issues that are keeping us tied to the fast fashion industry.
An insightful episode, we hope you enjoyed it as much as we did.
This is without a doubt the best tofu we’ve ever eaten – it's super easy to make and well worth the small effort. You can easily adjust this to make silken tofu or firm tofu.
Takes
Serves
Ingredients
1litre store-bought soy milk
2-3tbspfreshly squeezed lemon juice
Instructions
Heat the soy milk:Pour the soy milk into a saucepan and bring to a low pre-boil, ensuring it doesn’t boil over. Heat for 5 minutes, then remove from the heat and let it cool to 80°C-90°C. If you don’t have a thermometer, let the milk sit for 1 minute off the heat; it should be approximately 80°C-90°C. Remove any skin that forms on top.
Prepare the lemon juice:Juice the lemon and strain it into a bowl to remove any seeds.
Curdle the soy milk:Add the lemon juice to the hot soy milk, a little at a time, using a ladle. Stir well after each addition and allow the lemon juice to curdle the milk thoroughly.Continue stirring until the soy milk separates into transparent soy whey and thicker white soy protein.
Strain the curdled mixture:Place a large piece of cheesecloth over a large mesh strainer set over a large bowl.Pour the curdled milk slowly into the cheesecloth.
Drain excess liquid:Gently squeeze the cheesecloth to remove excess liquid, leaving just the tofu.
Shape and press the tofu:Wrap the tofu in the cheesecloth and place it in a square container with drainage holes.Place some weight on top to help the tofu drain further, then refrigerate.
Final stages:After 1 hour of being pressed, you will have silken tofu.After 3-4 hours, the tofu will become firmer.
Rinse before use:Soak the tofu in clean, cold water before eating to remove any bitterness. Use it in all your favourite tofu dishes. Enjoy!
“Half of our population haven’t even considered getting more out of life, they just go along, going through the motions day to day and then they die, they don’t seem to have any cognitive desire for change or growth and to have a better life…”
Episode 53 – Cameron Herold
Cameron is the mastermind behind hundreds of company’s exponential growth and has earned his reputation as the business growth guru. He has built a dynamic consultancy with clients that include a monarchy and a Big 4 wireless company.
The author of 5 books, Cameron is also a top-rated international speaker, having spoken on all 7 continents. The founder of the COO Alliance, the World’s Leading Network for Seconds in Command, he’s also the host of the Second in Command: The Chief Behind the Chief podcast, where he interviews COOs and other seconds to share their insights with his listeners.
Get your notepad and pen ready as this conversation will leave you planning, visualising and motivated to get the most out of this life and put your future into your own hands!
3 fundamental spice mixes to make vegan cooking simple
These are epic and such a time saver, just add tinned coconut milk and veg and some cooked beans to make 3 quick delicious 5 minute meals, each spice mix below makes 5 dinners each serving 2-4 people so it’s handy to have on the shelf for your go to quick easy 5 mins dinner. Serve with your favourite grain of choice!
Takes
Serves
Ingredients
Korma spice mix x 5 servings
5Tbspground coriander
5tspground cumin
2.5tspground cinnamon
5tspground cardamom
5tspground ginger
1.25tspground turmeric
Tikka Masala spice mix x 5 servings
10tspgaram masala
5tsppaprika
5tspground coriander
2.5tspground cumin
2.5tspground ginger
Jalfrezi spice mix x 5 servings
5tspred chilli powder – less if you prefer less heat
5tspground cumin
5tspground coriander
2.5tspground turmeric powder
2.5tspallspice
1.25tspground cinnamon
Instructions
Method;
Pick your spice mix and measure out the spices.
Chop the cauliflower into small florets. Chop the courgette into small bite size pieces so they cook quickly. Finely chop the scallions. Cover the peas in hot water to thaw
In a large flat non-stick pan heat 1 tbsp of oil on a high heat, when hot add all the veg (except the peas) and salt and cook for 2-3 minutes add your chosen spice mix ,reduce the heat a little and stir so all the veg is nicely coated in the spice mix. Add 1 tbsp of tamari and 3 tbsp of water to the pan, cover and cook for 1-2 minutes or until the veg is cooked
Add the coconut milk and chickpeas if using and bring to a boil and reduce to a simmer for a few minutes. Taste and season if needed to your liking. Serve with wholegrain rice or your favourite naan bread, toasted pita or sides,
When we are not in “the public arena”, underneath our smiles to camera, social media, the papers… what are we really like? How do we really feel?
Episode 52 – Fearne Cotton
“My lack of safety is doing something LIVE, like a LIVE TV show, where there is not only instant feedback but also the trepidation of not knowing whats going to come out of my own mouth next.”
This week we speak to our friend, Fearne Cotton. Who’s prolific background needs little explanation – best known as UK’s most popular broadcaster, having started her career at the young age of 15. Fearne has branched out to becoming a best selling author, podcast host, and now most recently known as the Founder of the wellbeing brand, Happy Place.
The brand was created from her first book released in 2017, Happy, which was a Sunday Times Bestseller and a silver Nielsen Bestseller. This was the first in a series of books talking about her own, and some of the not so positive, experiences with happiness. This was also the premise for her podcast launched in 2018, Happy Place.
Happy Place brand has now extended to include a festival, Happy Place Festival, and in 2021 Fearne also launched Happy Place Books, which has already published some amazing works by Lawrence Okolie & Dr Olivia Remes. In January 2022 Fearne is releasing her new book Bigger Than Us.
A mother of two, and step-Mother of two, Fearne closely supports a range of charities – most notably mental health charity Mind, The Prince’s Trust and Coppafeel!, the latter of which she curates the charity’s music festival, Festifeel.
We really enjoyed our conversation with Fearne, there is nothing false about her, her gritty, vibrant and genuine nature is infectious. Despite a serious topic, this episode will leave you feeling good and interested in finding out about more!
Big love,
Dave & Steve x
Available now from all good podcast providers:
To find out more about Fearne, check out her Instagram @fearnecotton
Produced by Sara Fawsitt and Sean Cahill
Delicious Indian street food – Pav Bhaji
An incredibly tasty street food from Mumbai—our version was inspired by Yamini, a friend from Delhi. Pav Bhaji is a mashed vegetable curry traditionally served with soft bread rolls. We simplified the recipe by using garam masala instead of the typical pav bhaji masala mix.
Takes
Serves 4
Ingredients
For the Bhaji:
1large potatoapprox. 350g
150gcauliflower
1medium carrot100g
100gfresh or thawed frozen peas
1large green bell pepper200g
2tbspoil
1tspcumin seeds
1medium onionor 2 smaller onions
1.5-inchpiece fresh ginger
4garlic cloves
1fresh chilli
1tbspsalt
1x 400g tin chopped tomatoes
100mlwater
4tbsptomato paste
1tspturmeric powder
1tspchilli powder
2tbspgaram masala
1lemon or limefor garnish
For Garnish:
1red onionfinely diced
15gfresh corianderchopped
2vegan soft bread rolls
Instructions
Prepare the Vegetables: Roughly chop all the vegetables. Deseed and chop the bell pepper. Finely chop the onion, garlic, ginger, and fresh chilli (remove seeds if you prefer less heat).
Boil the Vegetables: In a large saucepan, add approximately 1.5 litres of water, 1 tbsp garam masala, and 1 tbsp salt. Bring to a boil over high heat. Add the chopped cauliflower, bell pepper, carrots, peas, and potato. Reduce the heat to medium and simmer, stirring occasionally, for about 10 minutes until the vegetables are very tender. Drain and set aside. Alternatively, you can steam the vegetables. This recipe is a great way to use leftover cooked vegetables.
Cook the Base: Heat 2 tbsp oil in a wide non-stick pan over high heat. Add the onion, garlic, ginger, cumin seeds, and a pinch of salt. Reduce the heat to medium and cook, stirring occasionally, until the onion becomes translucent (about 5–7 minutes). Stir in the chopped tomatoes, fresh chilli, and 100ml water. Cook, stirring occasionally, for another 3 minutes.
Add the Spices: Stir in the tomato paste, red chilli powder, turmeric, the remaining 1 tbsp garam masala, and salt. Cook, stirring constantly, for about 1 minute until the mixture thickens into a chunky tomato sauce consistency.
Mash the Bhaji: Remove from heat and add the drained vegetable mixture to the pan. Mash everything together using a potato masher until well combined. Put the pan back on the heat and simmer for a few more minutes, stirring occasionally.
Toast the Bread Rolls: While the bhaji is simmering, heat a separate pan over medium heat. Slice your vegan bread rolls in half, brush with a little oil, and toast each side until golden brown.
Serve: Serve the bhaji with the toasted rolls. Garnish with finely diced red onion, lime or lemon wedges, and freshly chopped coriander.
In this week’s episode we speak to Jeff Krasno, entrepreneur, author, and podcast host.
Episode 51 – Jeff Krasno
Hand-picked by Oprah Winfrey as one of her Super Soul 100 changemakers, Jeff helms Commune Media — offering an assemblage of in-depth wellness courses, podcasts, and other media featuring the field’s foremost experts, including Deepak Chopra and Sharon Salzberg.
Drawing on his former career running a record label and a youth spent traveling the globe with his parents, Jeff incepted and created Wanderlust — a series of more than 60 large-scale global events combining innovative yogic instruction and live music that saw thousands of attendees. Featured in media including The New York Times, the events spawned Jeff’s debut book, “Wanderlust” (Rodale), which sold 35,000 copies worldwide.
As host of the Commune podcast, and the author of three books, Jeff presents his audience with knowledge and guideposts to becoming their best selves. Classes, podcasts, and books offer a roadmap to creating a better society through compassion, community-building, and hands-on activism.
Needless to say we go deep with Jeff, finding meaning is only at the helm of our discussion as we meander our way through what it is to truly be present, understanding compassion, trauma, mindfulness and so much more.
This is easy to make, packed full of flavour, high in fibre, to fill you up while also being low in fat!
Takes
Serves 4
Ingredients
1tbspoil
1onionpeeled and finely diced
2clovesof garlicpeeled and finely diced
1-inchpiece of gingerpeeled and finely diced
400mlvegetable stock
1x 400 g tin of chopped tomatoes
100gbaby spinach
2x 400 g tins of chickpeasdrained and rinsed
1cinnamon stick
1tbspcumin seeds
1tbspgaram masala
1tspturmeric
1tbsptamari or soy sauce
½tspground black pepper
Juice of ½ lemon
1red peppersliced
1red chillifinely sliced
2tbspgram flouror flour of choice
Instructions
Heat a wide-bottomed non-stick pan over high heat, then add the oil. Once hot, add the diced onion, garlic, and ginger. Fry for 2–3 minutes until they start to brown.
Add the cumin seeds, red pepper, and a pinch of salt, frying for another 2 minutes until the pepper begins to soften.
Stir in the turmeric, garam masala, cinnamon stick, and black pepper, and cook for 1 minute.
Add the vegetable stock, tamari, and chopped tomatoes, and bring to a boil. Add the baby spinach, mixing well until it wilts.
Sieve in the gram flour, stirring until incorporated. Let the curry simmer for 10–15 minutes until thickened.
Serve with toasted pitta breads or your favourite grain, topped with sliced red chilli.
This hummus is a versatile vegan "butter," packed with fibre and flavour. Feel free to customise to your taste!
Takes
Serves 6
Ingredients
2x 400 g tins of chickpeasdrained and rinsed
4heaped tbsp light tahini
Juice of 2 lemons
3clovesof garlicpeeled and finely diced
100mlwater
4tbspolive oil
1½tspsalt
To Serve
Toasted pitta breads
Olive oilfor drizzling
Sweet paprikafor sprinkling
Instructions
In a food processor, combine the chickpeas, tahini, salt, water, lemon juice, and garlic. Blend until smooth.
Add the olive oil and blend again for 2–3 minutes until creamy. Adjust seasoning as needed by adding more salt, lemon juice, or olive oil for desired texture.
Serve in a large bowl, drizzled with olive oil and sprinkled with paprika.
We are starting off 2022 with a bang! Now, although this is one for any time of the year, there really is no better way to begin dry Jan than with this motivational piece.
“The fear of change and being thrown out of a tribe is an unavoidable instinctive fear.”
Episode 50 – Andy Ramage
Andy is known by many as the godfather of the alcohol-free movement. A former professional footballer, and creator of two major financial brokerages – Andy gave it all up to co-founded the OneYearNoBeer movement, which has now helped over 100,000 people transform their relationship with alcohol.
Since then Andy has written two books ‘The 28-day alcohol-free challenge’ & ‘Let’s Do This! How to use motivational psychology to change your habits for life’, and delivered a brilliant TEDx talk titled, ‘The pill will make you limitless’.
Recently Andy stepped down from OYNB to create the Arete Group which is a collection of initiatives to help people reach their limitless potential including self-development courses like ‘The AreteWay: Unlock your limitless potential’, and a world class coach training certification called AreteWay Coach.
As non drinkers ourselves for the last 19 years this episode is very close to our heart. Finding a new tribe, thinking outside the box, questioning culture norms that have been imparted on us at such a young age are some of the topics we discuss along with the serious health scares no one seems to talk about.
This is a wonderful, quick, and delicious dinner – the tofu adds a lovely bite that contrasts with the creamy sauce and the chew of the kale. Serve with your favourite grain of choice or toasted pitta bread. To make it lower in calories, omit the oil and add a little water to deglaze the pan if the tofu starts to stick.
Takes
Serves 4
Ingredients
1x 400g tin of chickpeas
1x 400g tin of chopped tomatoes
1x 400g tin of coconut milk
1onion or 1 bunch of scallions
20gfresh ginger
1.5tbspoil
½tspsalt
280gblock firm tofu
2tbsptamari
180gblack kale or curly kale
2tbspcurry powder
Pinchof chilli flakesoptional; leave out if you prefer less heat
Instructions
Prepare the tofu and vegetables:Drain and dry the tofu to remove any moisture, then chop it into bite-sized pieces.Remove the tough centre stalks of the kale and roughly chop the leaves.Peel and finely chop the onion or scallions.Finely chop or grate the ginger.Drain and rinse the chickpeas.
Cook the tofu:Heat a non-stick pan over high heat with 1.5 tbsp of oil (omit for a lower-calorie version). When hot, add the tofu and cook for 2-3 minutes, stirring until it is nicely browned all over. If the tofu begins to stick, add 2 tbsp of water to deglaze the pan.
Add aromatics and kale:Add 2 tbsp of tamari to the pan along with the onion/scallions, kale, ginger, and ½ tsp of salt. Reduce the heat slightly and cook for 1-2 minutes, or until the kale starts to wilt.Add the curry powder and chilli flakes, stirring to coat the tofu and vegetables evenly.
Combine with the rest of the ingredients:Pour in the coconut milk, chopped tomatoes, and chickpeas. Bring the mixture to a boil, then reduce to a simmer for a few minutes.
Final touches:Taste and adjust the seasoning if needed. Serve hot with wholegrain rice, naan bread, toasted pitta, or your favourite side.
We decided to talk about the highlights of our first year as podcast hosts. Along with one of our producers, Sara Fawsitt.
Episode 49 – Best Of 2021
We chat about presence, sex, communication, parenting, love, porn, relationships, spirituality, community, egalitarianism, menopause, fame, and so much more!
We hope you enjoy it as much as we did and thank you for listening!
This is epic – one of the most popular sandwiches we serve in our cafe – it has a herbed stuffing, Sage & Thyme roasted tempeh slices, cranberry sauce, carrot – parsnip & apple slaw with mayo on sourdough.
Takes
Serves
Ingredients
Ingredients;
8slicesof sourdough or your favourite wholemeal bread
70gcranberry sauce
4tbspof vegan mayo
Stuffing slices;
250gof old sourdough loaf or baguette chopped into chunks
350mlVeg Stock
3tbspoil – 1 for onions 2 in with stock
1large onion – approx 250g
½tspsalt in with onions
½tspDried Thyme or 2 sprigs of fresh thyme
½tspDried Sage
½tspblack pepper
Roasted tempeh; approx 16 slices or 32 smaller
200gtempeh – ⅓ of a block
1.5tbspTamari mixed with 3 tbsp water so it mixes more evenly on the slices and goes further
½tbspoil
¼tspDried sage
½tspDried thyme
Carrot parsnip & apple slaw;
30ggrated Carrot
80gWhite cabbage shredded
40ggrated raw Parsnip
30gGranny smith apple
1tbsplemon juice – for apples and parsnip to stop them discolouring.
Pinchof salt
Pinchof pepper
30gmayo
Instructions
Method for components;
Stuffing;
Preheat oven to 180 C fan
If you don’t have any old loaf bread, simply chop up a baguette or sourdough style loaf into large bite size chunks and bake on a tray in the oven for 10-15 mins until they have dried out.
Finely dice the onions and in a large flat pan or pot cook over medium heat with 1 tbsp of oil and salt for 10 mins until translucent and soft, remove from heat and allow to cool.
In a mixing bowl add the old sourdough chunks, cooked onions with the rest of the ingredients and mix well
Transfer the mixture to an approx 22 x 22cm baking dish or a 2lb loaf tin approx and bake for 25 mins.
Remove and allow to cool fully before slicing
Tempeh;
Preheat the oven to 180 C fan
Slice the tempeh – crossways into approx 16 slices. No more than ½ cm each.
Mix the tamari, water, oil , Dried sage and Dried thyme together.
Toss the slices in the tamari mixture making sure the slices are evenly coated.
Put the slices in an even layer on a parchment lined baking tray and roast for 20 mins or while the stuffing is baking, taking care not to over cook or darken them too much
Slaw;
Thinly slice the cabbage
Grate the carrot and parsnip
Slice the apple
Toss the parsnip and apple in the lemon juice to stop them discolouring
Mix all together with the mayo and seasoning
To Layer your Sandwich;
For each sandwich split a generous tbsp of vegan mayo to your bottom and top slice of bread. Then split a tbsp of cranberry sauce between both slices of bread.
Layer 4 slices (or 8 half slices) of tempeh diagonally onto your base slice of bread
Add a thick slice of stuffing – see pic
Add approx 60g of slaw to cover the stuffing evenly
60% of women use the contraceptive pill for reasonsother than contraception, the majority of this for cramps and pains – The Washington Post.
Speaking to this weeks podcast guest, cramps, period pains, irregular or missed periods could be a result of a much bigger underlying issue, on average it takes between 8-12 years for a women to get diagnosed with Endometriosis – which makes us question are we irresponsibly using the pill?
Episode 48 – Lisa Hendrickson-Jack
Lisa Hendrickson-Jack is a certified Fertility Awareness Educator and Holistic Reproductive Health Practitioner. She teaches women to chart their menstrual cycles for natural birth control, conception, and monitoring overall health.
Author of the book The Fifth Vital Sign, Lisa debunks the myth that regular ovulation is only important when you want children by recognising the menstrual cycle as a vital sign. Drawing heavily from the current scientific literature, Lisa presents an evidence-based approach to fertility awareness and menstrual cycle optimisation. She also hosts the Fertility Friday Podcast, a weekly radio show devoted to helping women connect to their fifth vital sign by uncovering the connection between menstrual cycle health, fertility, and overall health.
Lisa is fun, informative and edgy! She has a super holistic approach to medicine, with the ability to recognise where it’s needed and also draw a line on where it is potentially causing more harm than good.
We talk fertility, knowing one’s cycle, contraception, period pains and so much more. A brilliant guest, we hope you enjoy this episode as much as we did.
Big love,
Dave & Steve
Available now from all good podcast providers:
Produced by Sara Fawsitt and Sean Cahill
Berry and Custard Trifle
Our Christmas favourite! Our granny used to always make this and we hated the custard but over the years it’s really grown on us and we adore this dish and it reminds us of the great May Flynn our granny! Hope you enjoy this as much as we do!
Takes 40 minutesminutes
Serves 10
Ingredients
Ingredients;
Sponge;
200gwhite all-purpose flour.
150gcaster sugar
½tbspbaking powder
¼tspbaking soda
170mlplant milk
60mlneutral tasting oil
½Tbspapple cider vinegar
½tsppure vanilla essence
Berry compote;
500gfrozen raspberries or mixed red berries of choice
4tbspicing sugar
Custard;
500mlmilk
80gicing sugar
⅛tspturmeric powder
5tbspcornstarch
Whipped cream;
500mlvegan double cream
80gicing sugar
½tspVanilla essence
4tbspToasted almonds – to garnish just before serving
Instructions
Preheat oven to 180 C fan
First we need to make our sponge.
Grease and line a 20cm (or 8 inch) springform cake tin with baking parchment. In a large mixing bowl, mix all the dry ingredients; flour, sugar, baking powder & baking soda. Then sift them through a sieve. Make a well in the centre.
Mix all the wet ingredients together; milk, oil, vanilla essence, apple cider vinegar. Then add mixed wet ingredients to the dry ingredients. Mix together until they just come together into a nice smooth uniform batter.Add the batter to the lined cake tin Place in the preheated oven for 30 minutes. Once done, check if cooked by placing a skewer in the centre, it should come out clean, if not put back in the oven and cook a little longer until the skewer comes out clean and dry. Remove cake from the oven and set aside to cool fully.
While the sponge is baking time to make the custard. In a medium size pot over medium heat, bring the milk, sugar and turmeric to a simmer, when the sugar has melted remove approx 200 ml and whisk in the cornstarch making sure there are no lumps, add this back into the pot and whisk while simmering until the custard has really thickened, a few minutes on medium heat. Remove from the heat and chill in the fridge until ready to use. You can do this step ahead if you like.
For the fruit mixture, add half the berries to a bowl along with 2 tbsp of icing sugar and mix and set aside. With the other half simply simmer the frozen berries and sugar in a pot for 2-3 minutes and remove from the heat and allow to cool.
Whip your cream, vanilla and icing sugar until nice and firmly whipped.
Toast the almonds in a clean dry pan for a few minutes until golden brown, taking care not to burn.
Very important step is to let everything cool before assembling.
To layer your Trifle, break up the cooled sponge and add to a large serving bowl, a glass one if you have it, so you can show off all the nice trifle layers. Drizzle the berry mixture over it , smooth to a flat surface pressing into the bowl, add the chilled custard and smooth into an even layer then layer with the whipped cream. Store in the fridge and keep chilled until ready to serve. And scatter the toasted almonds over the cream just before serving.
*we layered it up a little differently in the video but layer it up however suits you!
This week we talk to “The world’s most influential sex-advice columnist” – The Guardian – who’s graphic, pragmatic, and humours approach changed the cultural conversation about monogamy, gay rights, religiosity and politics.
Episode 47 – Dan Savage
“The amount of people who write to me asking me if they should dump their partner because they are unsure if they are “the one”… there is no “the one!” There is maybe a 0.67 or 0.64 and it’s your job to round that mother f***er up to number one… and you have to accept that they are doing the same for you!”
Aside from being a sex columnist, Dan is also a podcaster, best selling author, and has appeared on numerous television shows.
Savage Love, Dan’s sex-advice column, first appeared in the The Stranger, Seattle’s alternative weekly, in 1991. Now Dan has also a weekly call-in advice podcast, the Savage Lovecast and has published six books, his latest; Savage Love from A to Z: Advice on Sex and Relationships, Dating and Mating, Exes and Extras – is an illustrated collection of 26 never-before-published essays that provides a thoughtful, frank, dive into Savage’s trademark phrases and philosophies. This book is for anyone who’s had sex, is currently having sex, or hopes to have sex!
We have a wonderfully insightful conversation on what it truly means to be faithful to ones partner, how one glove does not fit all, and how straight people can learn a lot from gay relationships.
We hope you enjoyed this episode as much as we did, we are big fans of Dan and even more so after our chat!
This episode is sponsored by Wolfgang Reforest who’s mission is to plant more trees, re forest Ireland and encourage others to do so too.
Give the gift of a tree for just €20 – it only takes 3 minutes – and help restore and re-wild Ireland’s forests.
Produced by Sara Fawsitt and Sean Cahill
Vegan Christmas Cake
It wouldn’t be Christmas without a traditional Christmas cake. This wonderful recipe will bring a smile to everyone’s face on the big day!
Takes 1 hourhour
Serves 28
Ingredients
700graisins
300gsultanas
100gdried cranberries
400mlred wine
200gcoconut oil
4tbspground flax
12tbspwater
2tbspmolasses
150gground almonds
300gspelt flour
Zest of 1 lemon
150gchopped walnuts
½tspground ginger
1tspground cinnamon
½tspground cloves
Instructions
Preheat the oven to 140°C (284°F).
In a small bowl, mix the ground flax with 12 tbsp of water and leave aside to thicken (this will be your flax egg).
In a medium pot, combine the sultanas, cranberries, raisins, and red wine. Heat on high until boiling, then reduce to a simmer.
Allow the mixture to stew on the heat for about 25 minutes, stirring occasionally. After 25 minutes, add the molasses and mix continuously until the molasses has melted and fully incorporated into the fruit mixture.
In a separate mixing bowl, sieve the ground almonds and spelt flour. Add the lemon zest and the prepared flax egg to the dry ingredients, mixing to combine.
Add the chopped walnuts, ground ginger, ground cinnamon, and ground cloves to the flour mixture. Stir well to ensure everything is evenly distributed.
In a medium pot, melt the coconut oil over low heat.
Once the fruit has finished stewing, add it to the flour mixture, along with the melted coconut oil. Mix thoroughly until well combined.
Pour the cake mixture into a lined 9-inch springform cake tin, smoothing the top.
Bake in the preheated oven for 2 hours. After baking, remove the cake from the oven and allow it to cool completely in the tin.
Serve the cake with lightly whipped coconut cream or warm with vegan vanilla ice cream. Enjoy!
It is astonishing to think how badly educated we all are about such an important topic; how much misinformation is out there and how understudied women’s health really is.
Episode 46 – Dr. Louise Newson
“Menopause is a huge cause of osteoporosis, dementia and heart disease… and the most common cause of death in women is… dementia and heart disease!”
Since our episode with Dr Shahzadi Harper on perimenopause we realised we needed to find out more, especially about the questions around hormone replacement therapy (HRT). So, we decided to dig deeper and talk to “the leading menopause specialist,” according to The Telegraph, Dr Louise Newson.
Dr Louise Newson is Founder of Balance App, the world’s biggest repository of evidence-based and medically approved menopause information.
Dr Newson is a trailblazer when it comes to empowering women in making informed decisions to benefit their health and wellness. Author of Sunday Times No.1 bestseller, ‘Preparing for the Perimenopause and the Menopause,’ Dr Newson is also Founder of The Menopause Charity and not-for-profit Newson Health Research & Education.
A highly insightful conversation that has opened many questions and made us reflect on our current health system and wonder what can be trusted?
Have a listen and let us know your thoughts on social media!
And if you enjoyed this episode please subscribe and share so we can keep making more.
Big love,
Dave and Steve
To find out more about Dr Louise Newson check out her instagram @menopause_doctor , her charity The Menopause Charity and her APP The Balance APP
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This episode is sponsored by Wolfgang Reforest who’s mission is to plant more trees, re forest Ireland and encourage others to do so too.
Give the gift of a tree for just €20 – it only takes 3 minutes – and help restore and re-wild Ireland’s forests.
Beet Duxelle Wellington
This is a really satisfying, crowd-pleasing centrepiece dinner, fit for any special occasion. Serve it with gravy, cranberry sauce, roasted vegetables, and potatoes; it’s oh-so delicious!
Takes
Serves 6
Ingredients
2tbspof oil
1large leek
1clovegarlic
50ggrated carrot
1small grated beetroot
100gtinned jackfruit(chopped)
100gcooked wholemeal couscous(or cooked quinoa, or cooked rice)
2tbsptamari
3leavesfresh sage(chopped)
3sprigs fresh thyme(leaves removed from stalks)
1tspsalt
½tspblack pepper
Juice of ½ lemon
½tspsmoked paprika
4tbspnutritional yeast
150gchopped cashews
100gchopped walnuts
3tbspground flaxseed
9tbspwater
100mlwhite wine
2sheets of thawed vegan puff pastry
4tbspnon-dairy milk
Duxelle
300gmushrooms of choice
1onion
4sage leaves
4sprigs fresh thyme(leaves removed from stalks)
100gcooked chestnuts
4tbsptamari
1tbspoil
Instructions
Duxelle
Preheat the oven to 180°C
To make the duxelle (a mushroom and onion herb base), peel the onion and roughly chop. In a food processor, add the mushrooms, peeled onion, cooked chestnuts, sage, thyme leaves, and tamari. Blend until smooth and homogenous.
Heat a wide-bottomed pan and add 1 tbsp of oil. Once the pan is hot, add the mushroom mixture and cook, stirring regularly, for 5 minutes until it reduces and thickens slightly. Transfer to a wide bowl and set aside to cool.
Nut Loaf Filling
Cut the leek lengthwise and wash thoroughly to remove any hidden sediment. Chop into small rounds. Peel and finely chop the garlic. Grate the carrot and beetroot. Drain and rinse the jackfruit, then chop into thin strips. If not already cooked, prepare your couscous, quinoa, or rice.
Remove the sage leaves from the stalk and finely chop. Remove the thyme leaves from their woody stalks. Soak the ground flaxseed in water, mix well, and leave to sit for 5 minutes until it coagulates.
Toast the cashews and walnuts by baking them on a tray in a preheated oven at 180°C for 6–10 minutes until golden. Remove from the oven and leave to cool.
Heat a large non-stick pan on high heat. Add 1 tbsp of oil, and once hot, add the chopped leek and garlic. Fry, stirring regularly, for 4–5 minutes. Add the grated carrot, beetroot, jackfruit, and a pinch of salt. Cook for 3–4 minutes, stirring regularly to prevent sticking.
Add the black pepper, salt, smoked paprika, nutritional yeast, couscous, lemon juice, and tamari, along with the chopped sage and thyme. Mix well. Cook for 2 minutes, stirring regularly. As the mixture starts to stick, add the wine to deglaze the pan, incorporating any charred bits that have stuck. Cook for 3–4 minutes until the alcohol has evaporated, and the dish comes together.
Roughly chop the toasted cashews and walnuts, then add them to the pan. Mix well and set aside to cool slightly before assembling.
Assemble the Wellington
Roll out one sheet of thawed vegan puff pastry on a piece of baking parchment.
Spread half of the mushroom duxelle mixture in a thin layer across the pastry.
Shape half of the nut loaf filling into a round sausage shape, about ¾ the length of the puff pastry. Place it in the centre of the pastry. If dividing the sheet into thirds lengthwise, the filling should be in the middle third.
Fold the pastry over the filling, rolling it to cover completely. Ensure the seam is on the bottom. Trim any excess pastry and seal the edges.
Roll out any extra pastry and cut it with decorative cutters. Place these pieces on top of the Wellington for a festive finish.
Brush the top of the pastry with non-dairy milk using a pastry brush.
Bake for 20–30 minutes in the preheated oven, or until the pastry is golden and crispy.
Notes
Tip: The easiest way to cut this Wellington is with a serrated bread knife. Enjoy!
Men’s circles, intimacy, sex, relationships, masculinity, vulnerability, mental health, psychedelics, meditation and more… this week we talk to Dr. Darragh Stewart, an international wellness retreat facilitator, psychedelic speaker and Men’s Mentor.
Episode 45 – Dr. Darragh Stewart
“Men’s circles are about being seen and heard… being able to be vulnerable without the need for 10 to 15 pints. It is a beautiful space for growth and connection.”
Darragh Co-founded Inwardbound, one of the world’s first pioneering safe and legal psychedelic retreats in the Netherlands. He specialises in men’s sexuality and intimacy development, psychedelic science and spirituality. Thanks in part to his Molecular Genetics Ph.d. – Darragh’s main interest lies in bridging the gap between science and spirituality.
Having held men’s circles, retreats and workshops in Ireland since 2018, Darragh has a grounded approach to exploring spirituality: creating safe spaces for people to go deep inwards and to connect to what resonates for them without dogma or judgement.
“When I went on my own personal journey there was only women in these kinds of spaces but now we are starting to see change… predominantly due to the increase in mental health issues seen amongst men”
An important conversation that we hope will inspire more men to open up, show their vulnerability and express themselves in their own authentic way.
Big love,
Dave & Steve x
You can find out more about Darragh from his IG @darstewy
Go Wild today and get yourself this natural, refillable deodorant that genuinely works. You can order by going to WE ARE WILD dot com to get 20% off your first order when you use code “HAPPYPEAR” at checkout. That’s WE ARE WILD DOT COM and Code “HAPPYPEAR” at checkout for 20% off. Enjoy!
Carrot Cake With 5 Ingredients
Carrot cake often seem complicated so we decided to show how easy and tasty it can be using only 5 ingredients. We have included optional extras to add in to up the flavour and bring in more complexity to this wonderful cake
Takes: 55mins| Makes: 12 Servings| Difficulty: Medium
Carrot cake can often seem like a traditional cake but we’re always amazed at how popular it is, it is still the second most popular cake in our cafes. The goal of this 5 ingredient cake series is to show how accessible and easy baking can be. Carrot cake is a great way to get someone to eat some veg, carrots are the second sweetest of all veg, falling behind only beetroot. They bring a nice sweetness, colour and earthiness to this cake. If you can we would recommend you adding in the raisin, walnuts and spices for a more traditional or whole flavoured cake.
FAQ – frequently asked questions
Can I make this cake gluten free?
Yes indeed, just replace the self raising flour with gluten free self raising flour.
What do i do if i cant find self raising flour?
You can simply use 400g of plain white flour in place of the self raising flour and add in 4 tsp of baking powder
Can i freeze this dish?
Yes, you can freeze the sponges separately and also freeze the icing separate and then once thawed assemble the cake
How am I best storing this?
Store it in a sealed contained in the fridge.
What is neutral tasting oil?
It is vegetable oil such as sunflower oil or canola or ground nut oil that does not have a strong flavour. Generally the cheaper oils will have a very neutral taste to them.
How long does this carrot cake last for
It will last for 4-5 days when stored in an airtight container.
Can i use currants instead of raisins?
Yes you can indeed, and also you could use different nuts or even seeds in place of the walnuts for a less traditional version but equally as tasty!
Carrot cake often seems complicated, so we decided to simplify it while keeping it delicious with just 5 ingredients. Optional extras can be added to enhance the flavour and texture of this wonderful cake.
Takes
Serves 12
Ingredients
For the Cake:
400gself-raising flour
300gicing/powdered sugar
250mlneutral-tasting oil
200ggrated carrot
150mlwater
For the Cream Cheese Icing:
450gvegan cream cheese
150gicing sugar
Optional Extras (to break out of the 5 ingredients):
100graisins
100gchopped walnuts
1tspcinnamon
1tspallspice
Instructions
Preheat the Oven: Preheat your oven to 180°C fan (350°F).
Prepare the Cake Tins: Grease and line two 20cm (8-inch) springform cake tins with baking parchment on the base and sides. Use coconut oil to grease the tins so that the parchment sticks.
Mix the Dry Ingredients: In a large mixing bowl, sieve the self-raising flour and icing sugar. Add the grated carrot and mix them together. Create a well in the centre. If you're using any optional extras (raisins, walnuts, cinnamon, or allspice), add them to the dry ingredients now.
Combine Wet Ingredients: Measure the oil and water, then add them to the bowl with the flour, sugar, and carrot mixture.
Mix the Batter: Mix the ingredients together until they just come together using a spatula or a hand mixer. Be careful not to over-mix.
Bake the Cakes: Split the batter evenly between the two cake tins. Place in the preheated oven for 40 minutes, rotating the tins halfway through to ensure even baking. Check if the cakes are cooked by inserting a skewer into the centre. If it comes out clean, the cakes are ready. If there are a few crumbs, return the cakes to the oven and bake a little longer until the skewer comes out dry. Allow the cakes to cool on a rack.
Make the Cream Cheese Icing: While the cakes are baking, prepare the frosting. Place the vegan cream cheese in a bowl and use a fork to mash and soften it. Sift the icing sugar into the bowl to avoid lumps. Whisk the cream cheese and icing sugar together until smooth, scraping down the sides of the bowl as needed.
Assemble the Cake: Once the cakes are fully cooled, assemble the carrot cake. Place the base cake on a serving plate and spread half of the cream cheese frosting over the top. Gently spread the frosting from the centre, leaving about 1.5cm from the edge. Place the second cake on top, pressing lightly to let the filling come to the edge. Spread the remaining frosting on top of the cake, working from the centre to the edges.
OptionalDecoration: If desired, decorate with extra chopped walnuts, raisins, or a sprinkle of cinnamon.
Serve: Slice and enjoy your delicious carrot cake!
Notes
Optional Extras: The optional extras—raisins, walnuts, cinnamon, and allspice—add depth and texture to the cake. Feel free to mix and match based on your preferences.
Vegan Substitution: Ensure that the cream cheese used for the icing is vegan, and choose a neutral oil for the cake (e.g., sunflower or vegetable oil).
This dish features a homemade Dashi, Chashu marinade, and La-yu, giving it a pop of flavour. It only takes 20 minutes to make and is absolutely worth trying!
Takes
Serves 2
Ingredients
250gnoodles of choice
180gfirm tofu
“Dashi” Stock (term for infused stock)
30gdry shiitake mushrooms
1litre veg stock
1tbsptamari
1tbspmiso
Pieceof kombu seaweed(optional)
“La-yu” Infused oil (term for infused oil)
50mlmild olive oil
1large cloves garlic
¼tspchilli flake
“Chashu” Marinade (term for the marinade the traditional meat/pork is marinated in)
4tbsptamari
2tbspmirin(optional)
1tbspsoft brown sugar
15gfresh ginger
1large cloves garlic
4-6tbspwarm water
1tbspoil
To serve
½sheet nori
½bunchscallions
50gradish
handfulof bean sprouts
22 sun-dried tomatoes(rehydrated)
Instructions
Rehydrate the Sun-Dried Tomatoes:Place the sun-dried tomatoes in hot water and set aside to soften.
Prepare the "Dashi" Stock:In a medium to large pot over medium heat, add vegetable stock, kombu (if using), tamari, miso, and shiitake mushrooms. Simmer for 10 minutes, stirring occasionally to dissolve the miso paste.
Make the "La-yu" Infused Oil:Heat the olive oil over low heat. Roughly chop the garlic and add it to the oil along with the chilli flakes. Cook for 2-3 minutes, ensuring the garlic turns golden but doesn’t burn. Strain the oil through a sieve into a bowl to remove the garlic and chilli flakes, then set the infused oil aside.
Prepare the Mushrooms and Tofu:Lower the heat for the Dashi. Using a slotted spoon, remove the shiitake mushrooms from the broth and roughly slice them. Drain and dry the firm tofu, then cut it into large bite-sized pieces.
Make the "Chashu" Marinade:In a small bowl, mix together tamari, mirin, brown sugar, finely chopped garlic, and ginger. Add 4-6 tbsp of warm water to the marinade to thin it slightly.
Cook the Mushrooms and Tofu:In a large flat pan, heat 1 tsp of oil over medium-high heat. Once hot, add the tofu and mushrooms, browning them on all sides. When browned, reduce the heat, pour in half of the Chashu marinade, and toss to coat the tofu and mushrooms. Once the tofu and mushrooms are well coated, add the remaining marinade and cook for 1 minute, then remove from the heat.
Cook the Noodles:Bring the Dashi broth back to a simmer. Add the noodles and cook according to the package instructions.
Prepare the Toppings:Clean and roughly chop the scallions. Thinly slice the radishes. Drain the rehydrated sun-dried tomatoes and slice them if needed.
Assemble the Ramen:Place half a sheet of nori at the bottom of each bowl. Divide the cooked noodles between the two bowls, heaping them in the centre. Pour the hot Dashi broth over the noodles. Arrange the tofu, mushrooms, chopped scallions, radishes, bean sprouts, and sun-dried tomatoes around the bowl in sections. Drizzle with La-yu infused oil.Serve and enjoy!
Apparently, 35% of internet downloads involve porn and 50% of UK adults watch porn, according to the Guardian.
Something so popular and yet never talked about – why don’t half of us openly admit to each other (or to ourselves) that “yes, I watch porn”?
Episode 44 – Erika Lust
“For most people, porn is what they find on these free online sites and often very misogynistic, aggressive, even racist and not tasteful.”
For this week’s podcast guest, Indie erotic filmmaker, Erika Lust, argues that porn can be so much more than that: “I really think we have a possibility here of creating wonderful, beautiful, and diverse films… I think there is a lot of positivity around watching people have great sex together and seeing how they are communicating, especially in a world that struggles with the language of consent.”
We admit we were a bit nervous going into the conversation, but we instantly sank right in and found ourselves viewing porn from a new lense.
Erika Lust is an award-winning filmmaker who creates sex-positive adult cinema by portraying relatable characters, realistic sex, and offering a more inclusive and cinematic alternative to the mass-produced mainstream porn.
Over the past 20 years, Erika has defended the importance of having women, BIPOC, and LGBTQ+ people behind the camera in all key positions and supports burgeoning talent across the globe by producing and financing female and queer guest directors.
“More and more youth are turning to porn for sex education, whether we like it or not,” says Erika. According to the Guardian, “teenagers are turning to porn as a sex educational tool because schools do not tell them what to do, but focus only on contraception”.
“Young women are constantly coming up to me saying “I am having sexual relations with men and I can’t orgasm, what’s wrong with me?” Many times it is because they are learning about sex through what they see online and they think that is how it should be done – that kind of sex is not stimulating for women.”
From how historically affluent white men made sexual entertainment something only for themselves, to how porn is now run by one dominant company posing as a tech company, this episode with Erika is truly fascinating.
We hope you found it as eye-opening as we did!
Big love,
Dave & Steve x
You can find out more about Erika and her work on her website erikalust.com , on Instagram @erikalust and check out her latest short film out tomorrow, Cooking show onxconfessions.com
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Bettina’s Herbed Crostini and Leek and Tahini Dip
This dip is a wonderful combination of seasonal flavours, with leek, dates, tahini, lemon, and sumac creating a delightful mix of tastes. It’s perfect for festive occasions and truly worth trying! This recipe is from Bettina’s kitchen, featured in her new book Celebrate.
Takes
Serves
Ingredients
1baguette(sliced into rounds, or 4-6 slices of sourdough, halved)
For the Leek and Tahini Dip:
3leeks
3-4tbspolive oil
4dates(pitted and torn)
3-4tbsptahini
2tspground sumac
Salt and pepper(to taste)
For the Green Oil:
30gflat-leaf parsley(chopped)
2garlic cloves
3-4tbspolive oil
To Serve:
Pine nuts
Drizzle of olive oil
Instructions
Preheat the Oven:Preheat your oven to 180°C (350°F).
Prepare the Leeks:Cut the leeks in half lengthwise and rinse thoroughly, especially the green parts, to remove any hidden sediment. Thinly slice the leeks, including the green part.
Cook the Leeks:Heat a large saucepan over high heat. Once hot, add 3-4 tablespoons of olive oil and the sliced leeks, along with a generous pinch of salt. Fry the leeks for about 5 minutes, stirring regularly. Lower the heat to medium and cook for another 15 minutes, stirring occasionally, until the leeks are soft and caramelised.
Make the Green Oil:While the leeks are cooking, place the parsley, garlic, and 3-4 tablespoons of olive oil in a blender or food processor.Blend until smooth and vibrant green. You can also use an immersion blender if preferred.
Toast the Bread:Slice the baguette (or sourdough) and spread some of the green oil onto each piece. Place them on a baking tray and bake in the preheated oven for about 5 minutes until lightly toasted.
Make the Dip:When the leeks are ready, transfer them to a food processor along with the torn dates, tahini, sumac, and a squeeze of lemon juice. Pulse the mixture until you have a chunky dip. Be careful not to over-blend; you want some texture to the dip.
Assemble and Serve:Spread the leek and tahini dip onto a large plate or in a serving bowl. Arrange the toasted bread around the dip. Sprinkle with pine nuts and drizzle with olive oil for an extra touch of richness. Enjoy!
Ethical Non-Monogamy & Sex Positivity with Sexpert Zachary Zane!
If ever there was an educational episode on this podcast this one is it. Zachary breaks it all down for us, from the multiple labels in modern society to jealousy and safety within ethical non-monogamous relationships.
Episode 5 – Zachary Zane
“If you look at the studies and stats, we are seeing more and more people who are interested in non-monogamy or engaging in non-monogamy in some form. We are also the gayest or queerest generation! More and more people identifying as gay bisexual, transgender, non-binary than ever before.”
A Brooklyn-based columnist and activist, Zachary’s work focuses on sexuality, culture, and the LGBTQ community. You can read his popular sex advice column, “Sexplainit” at Men’s Health, ” but his work has also been published in the New York Times, Rolling Stone, The Washington Post, GQ, Cosmo, and many others.
To be honest, we felt pretty ignorant throughout most of this episode, but Zachary proved to be a patient teacher and a good laugh. After he brought us through the meaning of the various sexual identifying labels, we discussed his sex column, fetishes, his personal life and his backstory.
A truly open-minded and open human being, we really enjoyed this conversation and hope it, too!
Lots of Love
Dave & Steve
To find out more about Zachary you can find him on Instagram @zacharyzane_
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1 Pan Charred Crispy Cabbage with Chickpea Stew
Charred and braised cabbage becomes wonderfully soft yet crispy. In this dish, we pair an aromatic chickpea curry with crispy cabbage, creating a beautiful and elegant meal that will leave you craving more cabbage!
Takes
Serves 4
Ingredients
½head of white or Savoy cabbage(approx. 400g, cut into quarters)
4tbspwater
1tbsptamari
1large leek
1x 400g tin chopped tomatoes
1x 400g tin coconut milk
1x 400g tin chickpeas
2tspcurry powder
½tspground coriander
1cinnamon stick or ¼ tsp ground cinnamon
¼tspground chilli powder(optional, for less heat)
Salt(to taste)
1 ½tbspoil(divided for use)
Instructions
Preheat the oven to 200°C (fan).
Chop the leek into approx. 1-inch rounds. Rinse thoroughly and drain well. Drain and rinse the chickpeas.
Toss the leek rounds with a pinch of salt and ½ tbsp oil. Place in a high-sided lasagna dish (approx. 30cm x 22cm x 5cm) and bake in the oven for 10 minutes.
While the leeks are roasting, chop the ½ head of cabbage into quarters, removing any outer leaves that are blemished. Heat 1 tbsp oil in a large, flat pan over medium-high heat. Once the pan is hot, add the cabbage quarters, cut-side down. Sprinkle with salt and leave to cook without moving for 3-4 minutes per side, turning carefully to achieve a nice char. Add 1 tbsp tamari and 4 tbsp water to the pan, allowing it to steam and deglaze, which will soften the cabbage slightly.
Remove the leeks from the oven. Add the coconut milk, chopped tomatoes, spices, and ¾ tsp salt, and mix well. Stir in the chickpeas. Nestle the cabbage pieces between the chickpeas, ensuring the sauce comes halfway up the cabbage. Return the dish to the oven for 15 minutes, or until the sauce is bubbling and the cabbage has crisped up slightly.
Serve with your favourite whole grain, such as brown rice or quinoa, and enjoy!
Mushroom, jackfruit & thyme Bourguignon with cheesy polenta
We serve this rich delicious comforting stew with a quick easy polenta but you can serve it with a baked potato or wholegrain of choice for the perfect comfort food. Great stew for batch cooking and freezing! Enjoy
Takes
Serves 4
Ingredients
200gmushrooms – portobellooyster, chestnut
1x 400g tin of jackfruit
2medium onions – 350g
2clovesGarlic
1medium/large Carrot – 125g
200mlRed wine
4large sprigs of freshThyme
200mlVeg Stock
1x 400g tin of chopped tomatoes
3tbspTomato paste
2tbsptamari
375gpolentaquick cook or instant polenta
1.5litres of boiling water
2tbspgrated plant based cheese of choice – optional
½tbspmaple syrup
Instructions
Peel and chop the onions into 8ths. Peel and finely chop the garlic. Slice the mushroom into long thin slices. Drain, rinse and chop the Jackfruit, removing any tough seed pods. Chop the carrot into small diced pieces. Pick the thyme leaves from the stalk and roughly chop.
Heat 1 tbsp of oil in a large heavy non-stick pan over high heat . Add the mushroom and chopped jackfruit and cook for 5 mins stirring occasionally until all nicely browned. Add the 2 tbsp tamari and a pinch of black pepper to the mushroom and jackfruit.
Lower the heat to medium and add the carrots, sliced onions and ½ tsp of salt, and cook covered with a lid for 8-10 mins, adding a few tbsp of water if the veg begins to stick, add the garlic and thyme and cook for another minute. Add the red wine to the pan and increase to a high heat, cook for 3-4 mins until half the wine has evaporated and to deglaze and scrape the base of the pan. Add the tomato paste,chopped tomatoes, veg stock, ½ tsp salt and bring to a boil and simmer for 10 mins until the sauce has nicely thickened. Taste and adjust to your liking we add ½ tbsp maple syrup to balance out the acidity
While the stew is simmering make the polenta according to pack instructions, grate vegan cheese and melt through. Keep covered and warm until ready to serve.
Serve the polenta with the stew and some fresh chopped thyme or parsley or vegan parmesan if you have it. Enjoy!
Despite feeling like clueless school kids throughout, this week’s episode was another reminder of just how grateful we are to host this podcast and that women’s issues are also men’s issues!
“One in four women leave their workplaces or go part time because they have lost confidence, so society does need to take note of menopause.”
Episode 42 – Dr. Shahzadi Harper
Dr Shahzadi Harper is a medical doctor with a holistic approach to women’s health and wellbeing. She is a leading light in the world of perimenopause & menopause and has recently co-authored and published a book called The Perimenopause Solution.
A forward-thinking and dynamic doctor with over 25 years of experience, Dr Shahzadi is passionate about advocating for positive change and a better understanding of perimenopause/menopause by optimising the way it is perceived.
Dr Shahzadi believes that women from all backgrounds and ethnicities should feel empowered in life and that all men should be educated about how to support them.
Aside from societal ignorance, we talk libido, HRT, supplements, societal pressures and more…
An important conversation, that we hope will encourage you to also have more openly.
If you enjoyed it please like, subscribe, leave a review and share!
Go Wild today and get yourself this natural, refillable deodorant that genuinely works. You can order by going to WE ARE WILD dot com to get 20% off your first order when you use code “HAPPYPEAR” at checkout. That’s WE ARE WILD DOT COM and Code “HAPPYPEAR” at checkout for 20% off. Enjoy!
Beet brownies with choc mousse
These are so wonderful, beetroot is actually the sweetest of all veg and goes beautifully with chocolate, these are easy to make and the chocolate mousse add a lovely indulgent light topping to these delicious light brownies!
Takes
Serves
Ingredients
100gAlmond flour
100gwhite flour
200gcoconut oil
200mlMaple syrup
60gCacao
1tbspVanilla
200gBeetroot cooked
1tbspbaking powder
Choc mousse
200gdark Choc
150mlboiling water
Instructions
Preheat oven to 180 degrees
Melt the coconut oil in a saucepan over medium heat.
Blend the wet ingredients, cooked beetroot, maple syrup, melted coconut oil and vanilla till super smooth
Sieve and mix dry ingredients (the white flour, almond flour, cacao powder and baking powder)
mix the wet and dry ingredients till smooth and well mixed
Line a baking tray with baking parchment and add in the batter
Bake 180 for 18 mins
Take out of the oven and leave cool while you make the chocolate mousse
For the chocolate mousse
Put equal parts of cold water and ice into a medium metal or plastic bowl for the ice bath.
Boil the kettle and pour 150 ml of boiling water into a second medium bowl (ideally a metal bowl
Chop the chocolate into small pieces and add to the bowl of boiling water. Stir with a spatula or whisk until all the pieces are melted and it resembles the texture and smoothness of a hot chocolate.
Place the bowl with the chocolate over the ice bath where the bottom of the bowl with the chocolate is touching the ice cold water and whisk vigorously. Continue to whisk until the mixture has the consistency of stiff whipped cream, it should take about 3-5 mins.
If it gets too thick do not worry, just add a little more boiling water and incorporate it in till you reach a lovely smooth texture.
Spread the chocolate mousse generously on top of the cooled brownies and enjoy!
This simplified version of the classic banoffee pie is made with just 5 ingredients, delivering all the deliciousness of the original but with a boost of fibre. It's a treat worth making!
Takes
Serves 12
Ingredients
Base
250gcashew nuts
150gdates
Caramel
300gdatespitted
180gcoconut oil
50mlwater
Topping
3bananas
2tins coconut milkchilled overnight for cream separation
Instructions
BaseIn a food processor, blend the cashew nuts for 1-2 minutes until they resemble a breadcrumb-like texture.Add the dates and blend for an additional 2 minutes until the mixture comes together.Line a 24cm (8in) springform cake tin with baking parchment. Transfer the base mixture into the tin, spreading it evenly and pressing it down firmly with the back of a spoon.
Caramel LayerAdd all the caramel ingredients (dates, coconut oil, and water) to the food processor. Blend until the mixture is completely smooth; this may take around 5 minutes. Be patient, as achieving a smooth consistency is key for a great caramel layer.Spread the caramel evenly over the base layer in the springform tin, smoothing it out with a spoon.
Banana LayerSlice the bananas into rounds. Arrange the slices over the caramel layer, ensuring the caramel is fully covered.
Coconut Cream LayerOpen the tins of chilled coconut milk. Scoop out the thick coconut cream from the top, leaving the coconut water behind (reserve the water for another use if desired).In a bowl, mash the coconut cream with a fork until smooth and free of lumps. Spread the coconut cream evenly over the banana layer.Place the banoffee pie in the fridge to set for at least 1 hour.
Finishing TouchesBefore serving, grate a few squares of dark chocolate over the top of the pie for garnish (optional).Slice and enjoy!
This is one of our tastiest curry recipes, so vibrant, looks and tastes as good as a Friday night take out! Easy and quick to make, once you try this vegan butter chickn you will be hooked. We use meaty mushrooms and then finish them in a super creamy rich sauce.
Takes: 25 mins
Makes: 3 Servings| Difficulty: Beginner
The original “Butter Chicken” recipe is thought to have originated in a restaurant trying to use leftover chicken tandoori – they cooked it in a super buttery creamy sauce to moisten the chicken. It is a delicious tomato and cream rich curry traditionally called Murgh makhani – like many Indian dishes, there is a depth of flavour built up by cooking onions until soft and using spices. In our vegan version using meaty marinated mushrooms grilled and then finished in a super creamy rich sauce – we use mushrooms in our recipe but you can also use tofu instead, simply marinate it the same way we marinate our mushrooms for a super delicious alternative version to this great recipe – so delicious!
FAQ – frequently asked questions
Can I substitute the mushrooms?
Yes of course, mushrooms work really well as they have a meaty texture. But you can use tofu or aubergine or sweet potato instead, just making sure the veg are cooked through before adding the sauce.
What if I don’t have all the spices in the recipe?
No problem, simply use an equal amount of curry powder in place of all the different spices.
Can I freeze this dish?
Yes indeed it freezes really well and heats up great.
How am I best storing this?
Store it in a reusable tub in the fridge. It will last for 2 days in the fridge.
If I don’t have vegan butter can i use oil?
yes simply use approx 15ml good quality oil.
How long does this dish last in the fridge?
It will last for 2 days in the fridge
Can I use low fat coconut milk
Yes
Can I substitute the fresh coriander?
Yes, you can use parsley or your favourite leafy green herb.
Serving suggestions for this butter chickn recipe ;
This recipe is thought to have originated in a restaurant trying to use leftover chicken tandoori – they cooked it in a super buttery creamy sauce to moisten the chicken – we do the same here in our vegan version using meaty marinated mushrooms grilled and then finished in a super creamy rich sauce – so delicious!
Takes 25 minutesminutes
Serves 3
Ingredients
For the Mushrooms:
400goyster mushrooms(maitake, shiitake, or chestnut mushrooms)
For the Marinade:
3tbspHappy Pear roasted red pepper pesto(or pesto of choice)
½tspchilli powder
1tbspgaram masala
½tspturmeric
Pinchof salt
For the Sauce:
1onion(diced)
50gcashews
½thumb-sized piece of fresh ginger(grated or finely diced)
2large cloves garlic(peeled and finely chopped)
½tspturmeric
½tspcumin seeds
2whole cardamom pods
½tspgaram masala
½tspground cumin
½tspground coriander
¾tspsalt
2tbspoil
20gvegan butter
400gtin of coconut milk(cream from the top only)
400gtin of chopped tomatoes
To Serve:
15gfresh coriander(chopped)
Instructions
Fill and boil the kettle. Place the cashew nuts in a bowl, cover them with just-boiled water, and leave to sit for 10 minutes to soften.
Cut the mushrooms into strips. Dice the onion. Peel and finely chop the garlic, and grate or finely dice the ginger.
Mix together the marinade ingredients. Toss the mushrooms in the marinade to coat them well. If possible, leave this overnight for enhanced flavour.
Heat a large non-stick frying pan on high. Once hot, add 1 tsp of oil and the marinated mushrooms. Cook for 5 minutes, stirring regularly, until the mushrooms start to char and turn golden. Remove them from the pan and set aside.
To make the butter sauce, clean the pan by giving it a quick wipe.
Melt the butter and olive oil in the pan over medium heat. Add the cumin seeds, cardamom pods, and turmeric, cooking for 1 minute until they become fragrant.
Add the diced onion and cook for 2–3 minutes until softened. Add the ginger and garlic, and cook for another minute, stirring.
Add the remaining spices (garam masala, ground cumin, and ground coriander) and mix well for 1 minute. Add the chopped tomatoes and bring to a boil.
Add the cream from the top layer of the coconut milk (reserve the remaining coconut water for another dish) and stir until melted.
Drain the cashews and add them to the sauce. Carefully transfer the sauce to a blender or food processor and blend on high until smooth.
Return the sauce to the pan, add the mushrooms, and heat through. Taste and adjust the seasoning to your liking by adding more salt (we used an additional ¾ tsp) or a squeeze of lemon juice if needed.
Serve with brown basmati rice or naan, garnish with fresh coriander, and enjoy!
“Sexual negativity is the lense most of us are born into…we are fed shame”, we are made think it should be a “secretive thing”, we allow judgment and scrutiny of others.
Episode 41 – Dr. Kate Balestrieri
With this in mind, how are we equipped to speak to the younger generation about it – How can we be sure we are passing down a healthy relationship towards sex? The big question being; is our own inability to speak openly about sex pushing our children towards porn for their sex education?
This week we speak to the amazing Dr. Kate Balestrieri, a Licensed Psychologist, Certified Sex Therapist, Certified Sex Addiction Therapist, PACT Therapist, and Founder of Modern Intimacy.
Dr. Kate came into her practice through her involvement with sex offenders. She began to see a pattern amongst these offenders and the therapists allocated to them and felt she needed to delve deeper.
Her outlook is one of compassion, open-mindedness, and honesty. She gives many practical tips on nurturing a healthy sex life. We talk at length about so many things including safety, curiosity, and diversity. As she puts it; “humans are diverse so why would our sex lives be any different”
An insightful listen. We hope you enjoy it as much as we did!
Big Love,
Dave & Steve x
You can find out more about Dr. Kate from her IG @drkatebalestrieri and her podcast, Modern Intimacy.
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Creamy Fettuccine Alfredo with baked cauliflower
Alfredo is traditionally made with lots of butter and parmesan cheese, here we make a healthier creamy vegan version based on cashew nuts and serve it with baked cauliflower and crispy thyme croutons – its a beautiful dish with lots of texture and is super tasty! Enjoy
Takes 25 minutesminutes
Serves 2
Ingredients
Ingredients;
300gLinguine/ fettuccine pasta – or ribbon pasta of choice or whole wheat noodles if you want to use healthier pasta
100gCashews
300mlnon dairy milk of choice
1tbspNutritional yeast
Juice of half a lemon
2tspgarlic powder
½tspfreshly ground black pepper
1head of cauliflower
4slicesof bread
4sprigs of fresh thyme
Instructions
Method;
Preheat the oven to 200 degrees c fan assisted.
Fill and boil the kettle.
Roughly chop the cauliflower discarding any thick outer leaves and ensuring to keep some of the more delicate inner leaves.
Add the cashew nuts to a bowl and cover with just boiled water and leave to sit for 10 mins until nice and soft, drain and rinse well.
Fill a large pot of boiling water and add a tbsp of salt, add the pasta and then the chopped cauliflower to the pot. Cook the pasta according to the pack instructions. When cooked, remove the cauliflower using a slotted spoon onto a baking tray and drain the pasta to a colander as carefully as you can and drain the pasta, ensuring to reserve some of the pasta water. Rinse the pasta in cold water to stop it from sticking together.
Add 1 tbsp of oil to the cauliflower on the baking tray along with a generous pinch of salt and mix well and put in the preheated oven to bake for 10-15 mins until golden.
In a mug add 2 tbsp of oil, 1 tsp of garlic powder, some of the fresh thyme removed from the stalk and a pinch of salt and mix well. Use a spoon or pastry brush and brush both sides of each slice of bread with the oil mixture. Slice the bread into 3cm squares and place on a baking tray and bake for 4 mins and turn the bread and bake for a further 2 mins. Remove and allow to cool.
Blend the cashews, lemon juice, 1 tsp garlic powder, nutritional yeast, 1 tsp of salt and ½ tsp of ground black pepper in a high speed blender until very smooth.
Add the cashew alfredo sauce to a large wide non-stick pan over a low to medium heat and bring to a gentle simmer, stirring so the sauce doesn’t stick. Add the pasta and toss gently until fully coated in the sauce. If the sauce is a little thick simply add some of the pasta water or if it is too thin simmer a little longer to thicken it.
Remove the baked cauliflower from the oven and add ½ to the pasta sauce.
Serve in pasta bowls with the remaining baked cauliflower on top including the leaves and serve with some croutons on the side
When Amy asked her mum at the age of 11, “mum what’s a virgin?”, her mother responded, “it’s someone who is not married”. Fast forward 20 years, Amy is now a trained and highly sought after Doctor in Sexual Health, Anti-Aging, and Regenerative Medicine in aesthetics and sexual optimisation.
Episode 2 – Dr Amy Killen
How did this week’s podcast guest go from a sexually repressive religious background to dedicating much of her life’s work to promoting a long and healthy sex life?
“Sexual health is more like a gateway to other underlying issues. When people come to me about their sexual health, it’s rarely an issue with their genitalia. It’s usually something else like hormonal problem, cardiovascular problem, stress, diet…”
After years of working on the medical ward, Amy soon began to see a rise in patience being more and more interested in their skin and their sex lives. So she took the plunge!
We talk stem cells, nitric oxide, PRP, hormone replacement, nutrition, fitness, how she deals with the topic sex and her own children… we cover it all!
A fascinating conversation! Enjoy!
Lots of Love,
Dave and Steve
To find out more about Amy and her work, check out her site www.dramykillen.com and instagram page @dr.amybkillen
Available now from all good podcast providers:
Empanadas with Sweet Potato and Black Bean
These empanadas are not only delicious but also easy to make, perfect for lunch, dinner, on-the-go meals, picnics, or parties. We use puff pastry for convenience, but traditionally, shortcrust pastry is employed. Feel free to adjust the filling based on what you have on hand, as it is easy to customise to your liking!
Takes 35 minutesminutes
Serves 4
Ingredients
1red onion
2clovesgarlic
1tspsalt
1large sweet potato(approximately 500g)
1x 400g tin of black beans
1tbspground coriander
½tspchilli flakes
Juice of 1 lime
15gfresh coriander(or parsley, if preferred)
30gvegan cream cheese(optional)
2sheets of puff pastry(640g total)
Instructions
Preheat the oven to 180°C (fan).
Peel and chop the red onion into small dice. Peel and finely chop the garlic. Trim any rough pieces from the sweet potato and chop it into bite-sized pieces.
Heat 1 tablespoon of oil in a large non-stick pan over high heat. When hot, add the diced onions, reduce the heat to medium, and cook for 2-3 minutes until softened. Add the garlic, chilli flakes, and salt, mixing well, and cook for an additional 1-2 minutes.
Add the chopped sweet potato to the pan along with 1-2 tablespoons of water. Cover with a tight lid and cook for 5-8 minutes, stirring occasionally, until the sweet potato is tender.
While the sweet potato is cooking, drain and rinse the black beans, mashing them slightly. Chop the fresh coriander (including the stalks) and set aside.
Line two baking trays with parchment paper. Unroll the sheets of pastry and cut each sheet in half. Trim the corners of each rectangle to create a rough circle. If making larger empanadas, leave the circles about 15 cm in diameter. If making smaller empanadas, use a bowl approximately 15 cm wide to mark and cut out 3 smaller circles from each sheet of pastry (6 in total). Transfer the cut pastry to the lined baking sheets.
Once the sweet potato mixture is cooked, remove it from the heat. Stir in the chopped coriander and squeeze in the juice of 1 lime. If using, add the vegan cream cheese and mix well. Allow the mixture to cool in the fridge for 5 minutes.
Divide the sweet potato and black bean mixture evenly among the pastry circles, heaping it in the centre while leaving enough pastry around the edges to seal the filling. Pull the pastry together in the centre over the filling and crimp to seal, creating a half-moon parcel. Brush the tops with your choice of plant milk.
Bake in the preheated oven for 25 minutes, or until golden brown. Serve with your favourite salads or sides. Enjoy!
How do we get better at sex if we don’t talk about sex?! This week’s electric guest is the wonderful Jenny Keane.
Jenny is a professionally trained, trauma informed, holistic sex educator and Tantra yoga teacher. A crusader for self love through self exploration and pleasure, Jenny is on a mission to ignite a sexual revolution in Ireland!
Episode 39 – Jenny Keane
“If you want to change the way that you live, change the way that you have sex… Because the way that you show up in bed is more than likely the way you show up in life.”
A fascinating conversation, that has no boundaries; Jenny takes us through the menstruation difficulties that first brought her down this journey of sexual education; how the contraceptive pill changed her libido and even her sense of smell. We explore how in today’s society we are programmed to put unrealistic expectations on ourselves: sex has become a “performance or obligation”. Finally, we dive deep into how “to live erotically is to live in tune with your body”
As Jenny puts it, “there is no recipe for pleasure”. We are all on our own unique discovery and should not shy away from it. Rather, we should educate ourselves and our children so that they grow up with a healthy understanding of their own bodies and its abilities.
So let’s all try and take some advice from Jenny, Ireland’s sexual revolutionary, and slow down, remove the goal, pay attention, learn to connect with our breathe, body and mind; and most importantly have the right mindset! As “all tips are useless if you don’t have the right mindset first”.
We hope you enjoyed this episode as much as we did, we will be continuing this season with more topics all related to sex and relationships, so stay tuned! Please subscribe and share if you like what you hear.
Lots of Love,
Dave and Steve
To find out more about Jenny and her work, check out her site www.jennykeane.com and instagram page @hellojennykeane
Go Wild today and get yourself this natural, refillable deodorant that genuinely works. You can order by going to WE ARE WILD dot com to get 20% off your first order when you use code “HAPPYPEAR” at checkout. That’s WE ARE WILD DOT COM and Code “HAPPYPEAR” at checkout for 20% off. Enjoy!
Easy Balti Curry
We love curries, this Balti Curry is so easy to make, comforting and a total crowd pleaser. Only takes 20 minutes to make and is gluten free. Great for batch cooking too!
This Balti curry recipe is a delicious rich tomato based curry dish. In this recipe we like to use pumpkin when it’s in season but you can easily use sweet potato or butternut squash and make it any time of year. We like to leave the skin on our veg where possible as thats where lots of the fibre is. Balti curry recipes like many Indian dishes uses a lot of spices to give a great depth of flavour but don’t worry if you don’t have all the ground spices to hand you can simply use curry powder and a bit of chilli if you like. We love this recipe as it’s really adaptable to whatever you have in the fridge and cupboard, simply use your favourite veg and cooked beans and any leafy greens you like.
FAQ – frequently asked questions
Can I substitute the pumpkin?
Yes of course, when pumpkins are not in season we love to just replace them with equal portion of similar veg such as sweet potato or butternut squash or even carrots.
What if I don’t have all the spices in the recipe?
No problem, simply use an equal amount of curry powder in place of all the different spices.
Can I freeze this dish?
Yes indeed it freezes really well and heats up great.
How am I best storing this?
Store it in a reusable tub in the fridge. It will last for 2 days in the fridge.
If i don’t have red onions can i use regular ones?
Yes indeed, white onions, green onions, leeks or even scallions can work in place, the onions function as the base flavours
How long does this dish last in the fridge?
It will last for 2 days in the fridge
Can I use low fat coconut milk
Yes
Serving suggestions for this Easy Balti Curry?
Our favourite Curry recipes
Easy Balti Curry
With pumpkin and squash in season here in Ireland, and the cosy autumn weather beginning, this quick and easy Balti curry recipe with chickpeas or your favourite beans is perfect for the season. The name Balti comes from the little metal Balti dish these curries are traditionally served in, but you can use a saucepan or wide-bottomed frying pan.
Takes
Serves 4
Ingredients
400gtin cooked butterbeans
400gtin cooked chickpeas
1large onion
2clovesgarlic
5cmpiece fresh ginger
½tspchilli flakes(optional, omit for a milder curry)
½tspground cinnamon
1tspturmeric
2tspgaram masala
1tspcumin
1tspground coriander
1tspsalt
400gtin chopped tomatoes
400gtin low-fat coconut milk
650gpumpkin or squash
90gbaby spinach
15gfresh coriander/cilantro or herb of choice
200mlwater
Instructions
Drain and rinse the butterbeans and chickpeas (or beans of choice). Roughly chop the fresh coriander (or herb of choice) for garnish.
Blend or finely chop the onion, ginger, and garlic. Add to a pan with the chilli flakes and ½ tsp salt. Cook over medium heat until the onions are soft and lightly browned, about 5 minutes. If the mixture begins to stick to the pan, add a couple of tablespoons of water to deglaze.
Add the chopped pumpkin or squash along with a generous pinch of salt and 4 tbsp water. Cover the pan with a tight-fitting lid and cook for 5-10 minutes until the pumpkin or squash begins to soften. If the mixture sticks, add another 1-2 tbsp water.
Add the chopped tomatoes, coconut milk, spices, and 200ml water. Stir in the remaining ½ tsp salt. Cook for another 5 minutes, stirring occasionally.
Finally, stir in the butter beans and chickpeas and add the baby spinach, stir through until wilted.
Garnish with fresh coriander and serve with your favourite cooked grain or naan bread. Enjoy!
Notes
Beat the bloat: Replace the garlic and onion with the green part of a leek for a gentler, digestion-friendly alternative.
What if nutritional information was simple and accessible so that people can make informed decisions about the food they feed themselves and their family?
Well, Simon Hill has dedicated a decade to doing just that. Through podcast and website, plant proof, Simon has given a platform to world-renowned doctors and public figures.
Episode 38 – Simon Hill
During this chat, we learned what happens to the health outcomes of identical twins when they change lifestyles, the potential connection between diabetic dog and diabetic dog owners. Simon also bravely shared the role that a traumatic family incident kickstarted his interest in fighting chronic disease.
This episode is for people who like data, academic studies and want to use evidence based science to make decisions about their health. Lots of insightful anecdotes so grab a pen and note pad!
This week’s podcast is all about longevity and who better to speak to other than Mr Young himself: Sergey Young!
Episode 37 – Sergey Young
Sergey’s life’s mission is to live to 200—and to find an affordable way for everyone else to do the same. Founder of the $100M Longevity Vision Fund, Sergey has coached people from his own housekeeping lady to Forbes Billionaires, to rethink and redesign their lives with the aim to live as possible.
According to Sergey, the technology already exists, trials are already happening, so it is now only a matter of time and “the biggest obstacle for us living longer is not going to be science, it’s not going to be technology. It’s going to be human ethics and regulations…”
How does that make you feel? What if I was to tell you that a massive part of the longevity game starts now, and requires no science or technology! Sergey takes us through his 3 main widely available and affordable steps to gaining 3 extra healthy years to your life and so much more…
However, we don’t stop there! We go much deeper and battle through the morality of living so long… “Unless we change this world; our relationship with mother nature and the inequality gap, it’s going to be very difficult for us to enjoy the idea of living longer… that’s why my mission is to bring affordable and accessible health technology to the world…I’m really interested to work on that because it’s an opportunity to democratise healthcare”
A fascinating episode that we feel everyone can relate to.
Go Wild today and get yourself this natural, refillable deodorant that genuinely works. You can order by going to WE ARE WILD dot com to get 20% off your first order when you use code “HAPPYPEAR” at checkout. That’s WE ARE WILD DOT COM and Code “HAPPYPEAR” at checkout for 20% off. Enjoy!
Quick Caponata Spaghetti Bolognese
Caponata is a yummy Sicilian dish made with mediterranean veg, basil, tomatoes and olives, we wanted to challenge ourselves to make a super quick 5 minute making a caponata influenced version of classic spaghetti bolognese that everyone will love! Serve with some nutritional yeast
Takes 10 minutesminutes
Serves 2
Ingredients
Ingredients
200gwholemeal spaghettidry
1medium onion
200groasted red peppers in jar
1tspgarlic powder or 1 large clove garlic
1large carrot – grated
1jar of tomato passata or chopped tomatoes 500g
1x tin of cooked Lentils 400g
Small bunch Basil
40gpitted Olives
25gof raisins or sultanas
Instructions
Method;
Cook pasta according to pack instructions.
Slice the roasted red peppers into thin slices. Grate the carrot. Peel and finely chop the garlic, if using. Peel and chop onion into small dice. Chop olives. Drain and rinse the lentils. Pick the fresh basil from the stalk.
Put a non stick frying pan on high heat, once hot add the chopped onion and grated carrot and cook for 2-3 minute, stirring continuously, add the chopped olives, the raisins and garlic powder/cloves, cook for 1 minute, add the passata and drained lentils. Bring to a boil. Add the chopped basil (put a little aside for garnish), add the cooked pasta and mix well together and heat through. To serve, divide into serving bowls and top with remaining basil.
Welcome podcast listeners to this week’s infamous guest, the impressive powerhouse that is John Joseph!
John is a musician, author and Ironman triathlete from New York City, most famous for his work as the lead singer of the Cro-Mags in the 1980s, ’90s and 2000s. He was raised in foster care and grew up on the streets of New York City, dodging a federal prison sentence in the late ’70s by enrolling into the Navy.
Episode 7 – John Joseph
A character with many layers to say the least! Aside from his colourful background, he is author to a number of books including the slightly controversial, “Meat is for Pussies”, a book on vegan nutrition, training and a healthy lifestyle.
Whether John is your cup of tea or not, there is no question that he has been through life, he has seen and experienced things most of us could never dream of experiencing.
“You know people talk about rock bottom… I was below the fucking rocks! I was with the fucking maggots and the worms… and the fucking dead carcasses. I literally had no less than 5 fucking drug gangs in New York wanting to kill me, I burned every bridge… I had nothing.”
From rock bottom to up top – John has an appetite for life that is beyond none. His motto is tough but warranted, “You have to face your demons head on, you can’t run away from it. Whatever it is you are doing, whatever you went through, you gotta face it… show up, work hard and don’t make excuses!”
His book “The P.M.A Effect” delves deep into the power of a positive mental attitude. He has spent much time dedicated to the learnings of the Hare Krishna’s and Bhagavad Gita, which has massively shaped who he is today.
A fascinating and inspirational character. Enjoy!
Lots of Love,
Dave and Steve
Available now from all good podcast providers:
Sweet & Sour Tempeh Stir Fry in 5 Mins
A quick, delicious stir-fry with a meaty bite from the tempeh. Save any extra sauce for a dressing or to use in future stir-fries.
Takes 5 minutesminutes
Serves 2
Ingredients
Sweet & Sour Sauce
2tbsptamari
1tbspgarlic powder
85mlapple cider vinegar
85gbrown sugarapprox. 10 tbsp
1.5tbspcornstarch
4tbspketchup
For the Stir Fry
1tbspoil
200gtempeh or tofu
1red bell pepperthinly sliced
1medium onionpeeled and diced
200gtenderstem broccoliroughly chopped
Pinchof salt
1x 250g pouch of cooked brown rice
Instructions
Prepare the Vegetables:Thinly slice the red bell pepper and dice the onion. Slice the tempeh into small pieces. Roughly chop the tenderstem broccoli.
Cook the Vegetables:Heat a non-stick pan on high heat. Add 1 tbsp of oil and sauté the red pepper and onion for 2-3 minutes until they start to brown, stirring regularly.
Make the Sweet & Sour Sauce:In a separate saucepan, combine all the sauce ingredients. Cook over high heat, stirring regularly to avoid burning. Bring the sauce to a boil, then reduce to low heat, stirring until it thickens to a smooth texture (2-3 minutes). Remove from heat once done.
Cook the Tempeh:Remove the fried onion and pepper from the pan. Add the tempeh to the hot pan and cook for 2 minutes, moving it around to sear each side until golden. Add the tenderstem broccoli and a pinch of salt, cooking for 1 more minute and stirring regularly.
Combine and Finish:Add half the sauce to the pan with the tempeh and broccoli, ensuring it’s evenly distributed. Return the onions and peppers to the pan and stir everything together. Taste and adjust seasoning if needed.
Serve:Serve with cooked brown rice and garnish with kimchi or sauerkraut, if desired.
What happens when you mix a life of media expertise with the desire to help us collectively look after our health, planet and ‘precious life’? Well, we think you get Sarah Wilson!
Episode 35 – Sarah Wilson
We used to call her the Sugar Lady, as she wrote, best selling book, I Quit Sugar and founded
IQuitSugar.com, a program that has been completed by 1.5 million people in 133 countries.
But will find no mention of sugar in this episode as Sarah is so much more than that we discovered!
Why? In 2018, Sarah closed the business and gave all money to charity. She now lives minimally, cycling her hand-built bike to red carpet events.
Sarah is also the author or two other books: another best seller, First, We Make the Beast Beautiful, and her latest book, This One Wild and Precious Life which explores the complexities of climate change, coronavirus, racial inequalities and our disconnection from what matters.
Enjoy this delightful exchange!
Lots of Love,
Dave and Steve
Available now from all good podcast providers:
Jackfruit Ragu with Tagliatelle
Braised jackfruit in a rich tomato sauce with tagliatelle and a subtle fennel note for a juicy aniseed bite. This is a delightful vegan twist on wild boar ragu, quick to make and incredibly tasty.
Takes 10 minutesminutes
Serves 2
Ingredients
200gdry tagliatelle
1x 400g tin of jackfruit
1small head of fennel
1medium onion
2clovesgarlic
Pinchof chilli flakes
1x tin of chopped tomatoes
2tbsptamari
2tbsptomato paste
3tbspwater
1tbspmaple syrup
1tbspolive oil
Pinchof salt
Instructions
Cook the pasta: Cook the tagliatelle according to the packet instructions. Drain and set aside.
Prepare the ingredients: Drain, rinse, and chop the jackfruit. Peel and chop the onion and garlic. Slice the fennel into small bite-sized pieces.
Fry the jackfruit: Heat the olive oil in a wide, flat non-stick pan over high heat. Once hot, add the chopped jackfruit and fry, stirring occasionally, for 2-3 minutes.
Cook the vegetables: Add the onion and fennel to the pan along with a generous pinch of salt. Cook for about a minute, stirring constantly.
Make the sauce: While the vegetables are cooking, add the tamari, maple syrup, tomato paste, and water to the pan. Stir well, allowing the jackfruit to absorb the sauce.
Add the garlic: Stir in the chopped garlic, continuing to cook until the jackfruit and vegetables absorb the sticky sauce.
Add the tomatoes: Pour in the chopped tomatoes and mix everything well. Bring the ragu to the boil.
Combine with pasta: Once the ragu is boiling, add the cooked tagliatelle to the pan and toss everything together until well combined.
Garnish and serve: Garnish with a pinch of chilli flakes. Divide the dish between serving plates and enjoy!
Not a pleasant question, but have you ever wondered what the biggest killer of men in the Western world is? This week, meet Rip Esselstyn, a former professional athlete and firefighter who has dedicated decades to helping people improve their health and fight this biggest killer.
Episode 34 – Rip Esselstyn
“The number one cause of death amongst fire fighters is heart attacks, not fires!”
But don’t worry! There’s a happy ending to this fact. Rip Esselstyn has helped thousands of people to regain their health and thrive without surgery or spending loads of money.
Did we say thousands? We meant millions: Rip is the Exec producer of the most viewed health documentary of all time, Game changers, which has been viewed over 100m times.
“We are finding that by exercising, eating plant based, optimum sleep… you can really start pushing the boundaries”
Rip embodies commitment to demonstrating longevity and also helping others achieve it. We learnt a lot about health from Rip so hopefully you will, too.
Korean Barbecue Tofu with Kimchi Fried Rice and Greens
This dish is epic! The flaming umami tofu paired with spiced kimchi rice and wilted bok choy on the side makes for a wonderful, quick, tasty, and healthy dinner. Definitely worth a try!
Takes 15 minutesminutes
Serves 2
Ingredients
Korean BBQ Tofu
200gfirm tofublock
Korean BBQ Sauce
2tbsptamari
1tbspbrown sugar
2clovesgarlicpeeled and finely chopped
2tbspsrirachareduce if you prefer less spice
1tbspgingergrated
2tbsprice wine vinegar
2tbspwater
1tbsptomato paste
Kimchi Rice
250gcooked ricepouch
50gfrozen peasthawed
1small onionpeeled and finely diced
120gkimchidrained and chopped
2tbspkimchi juice
1tbspgrated ginger
1large clove garlicpeeled and finely chopped
2tbsptamari
Greens
1large bok choycore/base removed and roughly chopped
Instructions
Prepare the tofu:Press the tofu to remove as much moisture as possible, then cut into two large rectangles, approximately 1 cm thick.
Prep your ingredients:Peel and finely chop the ginger and garlic for both the rice and the sauce. Dice the onion and set the peas in warm water to thaw.
Make the Korean BBQ sauce:In a medium-sized bowl, whisk together all the BBQ sauce ingredients. Add the tofu to the sauce, ensuring it is well-coated, and set aside while you prepare the rest of the ingredients.
Cook the rice:Heat 1 tbsp of oil in a medium flat pan or wok over high heat. Once hot, add the diced onion and cook for 2-3 minutes. Add the garlic and ginger, stirring for another 1-2 minutes. Then, add the chopped kimchi and cold cooked rice. Cook for 1-2 minutes more and then reduce the heat to low while you cook the tofu and greens.
Cook the tofu and greens:Heat ½ tbsp of oil in a large non-stick wide flat pan or griddle pan over medium-high heat. Remove the tofu from the marinade and add it to the pan. Cook for 2-3 minutes on each side, until nicely seared. Add the chopped bok choy and 1 tbsp of the BBQ sauce to the pan and cook for an additional 2 minutes, until the greens are wilted and cooked through.
Finish the rice:Increase the heat to medium, drain the peas, and add them to the rice along with the kimchi juice and tamari. Mix well and heat through for another 1-2 minutes.
Serve:Divide the kimchi fried rice between serving bowls. Top with the BBQ tofu and wilted bok choy, and drizzle any remaining BBQ sauce over the dish. Enjoy!
Have you ever heard of Dr. Melanie Joy? Well, if you haven’t you should! Is it acceptable to say this could be our favourite episode to date?
Episode 33 – Dr. Melanie Joy
Joy has an incredible capacity to distill information in the most tangible way. She effortlessly cuts to the core of so many major issues that impact us all. From the macros like climate change or racism to the micros of personal relationships.
“When you look at systems of oppression like racism, classism, carnism/animal exploitation. All of these are expressions of the same type of thinking. Each set of victims of these forms of oppression will always have unique experiences, but the systems themselves are structurally similar and the mentality that drives these systems are the same.”
Melanie Joy, Ph.D., is a Harvard-educated psychologist specialising in relationships, communication, and social change. She is the author of six books, including the award-winning Why We Love Dogs, Eat Pigs, and Wear Cows, Beyond Beliefs: A Guide to Improving Relationships and Communication Among Vegans, Vegetarians, and Meat Eaters, and Getting Relationships Right. Joy is the eighth recipient of the Institute of Jainology’s Ahimsa Award, which was previously given to Nelson Mandela and the Dalai Lama. Her work has been featured by numerous media outlets, including the BBC, ABC Australia, NPR, and the New York Times. She is also the founding President of the non-profit organisation, Beyond Carnism.
Moving from effective and ineffective forms of communication and relation literacy to veganism and her own perfectly coined term, Carnism – We delve deep into her formula for successful relations, and really how attainable it is.
“Every communication, has two parts to it; it has the content, that’s what we are communicating about and then there’s the process, and that’s HOW we are communicating. We tend to all over-focus on the content “I just want to get the words right, I just want to get my answer out there”, but the process matters much more. If you think about a conversation that you had, 6 months to a year ago. It’s possible that you actually forgot the content entirely -somebody you talked to at a party or something- but you probably remembered how you felt in that conversation. The process determines how you feel and when your process is healthy, you can communicate about anything without arguing…when your process is not healthy, you can’t communicate about anything without arguing. You probably know people who have so much in common, and yet always seem to find a reason to butt heads and argue together.”
A truly awakening episode. Please let us know your thoughts on socials and if you like what you hear, please subscribe and share.
Lots of Love,
Dave and Steve
Available now from all good podcast providers:
REFERENCES
You can learn more about Dr. Melanie Joy and her work at carnism.org.
Quick Kung Pao Tofu with Rice and Greens
This is our take on the classic Chinese dish, Kung Pao chicken. In our easy delicious vegan version we use tofu but keep all the spicy, salty, sweet delicious umami flavours of the original dish. The combination of the sauce and tofu and peanuts makes it a winner every time.
Prep time : 5 mins | Cook time 5 mins | Total time 10 mins |
Makes: 2 Servings| Difficulty: Medium
The original “Kung Pao” recipe is from the Sichuan region of China, famous for delicious spicy dishes and Sichuan pepper corns. The dish is now it is found all over China and was made popular also in America. Our vegan Kung Pao tofu version is a quick delicious recipe and will definitely satisfy that temptation to order take out! Ready in 5-10 minutes, it’s salty, sweet and spicy sauce is so addictive, everyone will love it. Traditionally this dish uses peanuts but you can use cashews or even toasted sunflower seeds if you prefer, and can swap out the tofu for tempeh or aubergine or your favourite veg! Enjoy.
FAQ – frequently asked questions
Can I substitute the peanuts?
Yes of course, you can use toasted cashews or even sunflower seeds.
Can I leave out the chilli if I don’t like heat ?
No problem, simply leave out the chillies.
Can I freeze this dish?
Yes indeed it freezes well and heats up great.
How am I best storing this?
Store it in a reusable tub in the fridge. It will last for 2 days in the fridge.
If I don’t have Bok choy can I use different veg?
Yes, simply use broccoli or even savoy cabbage.
How long does this dish last in the fridge?
It will last for 2 days in the fridge
Can I substitute the rice?
Yes, simply use wholemeal cous cous or your favourite grain.
Serving suggestions for this Kung Pao tofu recipe ;
Here is a lovely Singapore noodle recipe that is so easy to make and everyone will love.
Quick Kung Pao Tofu with Rice and Greens
This vegan version of the classic Kung Pao dish, originating from Sichuan, China, is a quick, delicious recipe that satisfies the craving for takeout. Its salty, sweet, and spicy sauce is addictive, and it's sure to be a hit! Traditionally, this dish uses peanuts, but you can substitute cashews or even toasted sunflower seeds, and the tofu can be swapped for tempeh, aubergine, or your favourite vegetables.
Takes 15 minutesminutes
Serves 2
Ingredients
Kung Pao Tofu
200gfirm tofublock
8small dried chillies or 4 large dried red chilliesadjust quantity for less spice
4scallions1 reserved for garnish
2cmpiece of fresh gingerapprox. 8-10g, peeled and finely chopped
2clovesgarlicpeeled and finely chopped
Large pinch of freshly ground black pepper
40gunsalted peanuts or roasted cashews
1large head of bok choy or 90g tenderstem broccoli
1x 250g pouch of cooked wholemeal rice
Marinade/Sauce
5tbsptamari
2tbspred wine vinegar
2tbspbrown sugar
2tbspmirinoptional
2tspcornstarch
2tbspwater
Instructions
Prepare the tofu:Press the tofu to remove as much moisture as possible, then cut into bite-sized cubes.
Make the marinade/sauce:In a medium-sized bowl, whisk together all the sauce ingredients. Add the tofu to the sauce, ensuring it is well-coated, and set aside while you prepare the other ingredients.
Prepare the vegetables:Peel and finely chop the garlic and ginger. Cut 3 scallions into 1 cm pieces and finely slice the remaining scallion for garnish.Cut the dried chillies in half, remove the seeds, and finely chop them. Trim the base of the bok choy and slice thinly (the green leaves can be roughly chopped, as they wilt quickly when cooked).
Heat the rice:Since this is a quick-cooking dish, follow the instructions on the rice pouch so it’s ready to serve by the time the dish is finished.
Cook the tofu and vegetables:Heat a large non-stick wide-bottomed pan or wok over high heat. Once hot, reduce the heat to medium-high. Add the chopped chillies and black pepper, stirring quickly around the pan for about a minute.Reduce the heat to medium, then add the garlic and ginger, stirring constantly.Remove the tofu from the marinade and add it to the pan, cooking for 1-2 minutes until it starts to brown.
Add the vegetables:Add the scallions and bok choy (or tenderstem broccoli), stirring for a few minutes until the vegetables begin to cook through. Add the peanuts or cashews, along with the remaining sauce, and cook for another minute, stirring until everything is well-coated and heated through.
Serve:Serve the Kung Pao tofu with the cooked rice, garnished with the remaining sliced scallion. Enjoy!
Coined “The Death Metal Irish Baron”, this re-wilding, filmmaking, vegan Lord is not only continuing in the lineage of great ancestors before him but also going against the grain. How?
By giving back what he inherited to its true owner: Mother Earth herself… This week’s podcast guest is Lord Randal Plunkett.
Episode 32 – Randal Plunkett
He has been described as an idiot, a moron and crazy but that doesn’t stop him. Randal is aware of the mantle he must withhold;
“When you are born into privilege, you must live in servitude… I have a responsibility… I must make things better..”
With a lineage of philanthropists, saints and scholars behind him, this is not an easy feat! However, despite the seriousness of the tasks Randal has taken on, he has a great sense of humour and is not what you would expect when you hear the word “Lord”:
“The only time I ever go by Lord is when I am wearing a cape, and yes, of course, I have a cape.”
We laughed, we went deep, we spoke about his past, the hate from locals that comes with the title, the various places he grew up in, the relationship with his lineage, his love for horror, death metal, filmmaking, and how he came to re-wild his estate.
“This is now the most important thing I have ever done.”
A fascinating character and a natural-born storyteller, Randal and this episode will keep you entertained, will stimulate your curiosity and potentially even start you on your own re-wilding journey!
We hope you enjoy it and if you like our podcast please subscribe and share.
An epic Asian-inspired sandwich with fried teriyaki tofu, a Chinese spiced nut butter, pak choi, and pickled cabbage. This is easy to make, super flavourful, and makes a wonderful 5-minute healthy, high-protein lunch, dinner, or even savoury breakfast!
Takes
Serves
Ingredients
Main Ingredients:
200gblock tofu
1tbspoil
1large head bok choy
200gsauerkraut
1ripe avocado
1carrot(ribboned)
4slicesbread
Pickled carrot ribbons or pickled onion
Marinade:
2tbsptamari
1tspgarlic powder
Pinchof chilli flakes or powder
1tbspmaple syrup
1tsprice vinegar
2tspsesame seeds
Chinese Infused Nut Butter:
3tbspalmond or peanut butter
1tbsptamari
1tbspmaple syrup
1tbspChinese five-spice
1tbspwater
Instructions
Heat the Pan:Heat a large non-stick pan over high heat.
Prepare the Marinade:In a small bowl, whisk together all the marinade ingredients: tamari, garlic powder, chilli flakes, maple syrup, rice vinegar, and sesame seeds.
Slice the Tofu and Bok Choy:Slice the tofu into two pieces, each 1 cm thick. Cut the base off the bok choy and separate the leaves. Destone and slice the avocado.
Cook the Tofu and Bok Choy:Add 1 tbsp of oil to the pan. Place the tofu in the pan and cook on both sides for 1–2 minutes until it starts to brown. Reduce the heat to medium, add half the marinade, and stir to coat the tofu. Then, add the bok choy, nestling it around the tofu, and cook for a few minutes until the greens wilt slightly.
Make the Chinese Infused Nut Butter:In a bowl, mix the almond or peanut butter, tamari, maple syrup, Chinese five-spice, and water until smooth. Taste and adjust the seasoning to your preference.
Assemble the Sandwich:Spread a generous amount of the spiced almond butter on each slice of bread.Layer the slices of avocado, sauerkraut, tofu, wilted bok choy, and pickled carrot ribbons or pickled onions. Assemble the sandwiches and cut in half.Serve and enjoy!
Notes
Tip: To beat the bloat, as referenced in our Gut Health Course – omit the pickled onion.
This week you get two for the price of one! Well, actually four if you include us 😉
We had the pleasure of hosting both Matt Frazier and Robert Cheeke, and delved deep into their new book: The Plant Based Athlete.
Matt being an ultra runner and Robert being a bodybuilder – they are the perfect pair to write THE book on a plant-based diet for athletes.
Episode 31 – The Plant Based Athletes
We had a super stimulating conversation. Aside from their own fascinating past, the lads have spent a lot of time interviewing some of the best sportspeople in the world, who are (you guessed it) plant-based, these included:
Venus Williams
Rich Roll
Tom Brady
and many more.
“There were numerous athletes that we interviewed, who were Olympic medalists, some of the best in the world. Who weren’t even consuming protein powders – Do you know why?”
A brilliant episode, particularly as we have just been watching the Olympics!
Hope you enjoyed it as much as we did. If you want to hear more and support this podcast, please subscribe and share 🙂
Lots of Love,
Dave and Steve
Available now from all good podcast providers:
Oyster Mushroom “Steak” Sandwich
Anyone for a “steak sandwich”? Here’s an epic recipe for a cheesy oyster mushroom steak sandwich that is not only delicious but also a real treat.
Takes
Serves 2
Ingredients
1.5tbspoildivided
¾baguette
200goyster mushroomsor mushrooms of choice
1tbsptamari
1red bell pepper
1onion
4slicesvegan cheese
Rocketoptional, for garnish
2tbspvegan mayonnaise
1tbspmustard
Instructions
Prepare the Vegetables:Peel the onion and chop it along with the mushrooms and red bell pepper into thin strips. Cut the baguette into 2 equal pieces.
Cook the Mushrooms:Heat a large non-stick pan over high heat and add 1 tbsp of oil. When hot, add the oyster mushrooms and cook for 3-4 minutes without stirring to achieve a lovely meaty char.
Sauté the Onion and Peppers:In another pan over medium heat, add ½ tsp of oil. Once hot, add the chopped onion and bell pepper. Fry for about 5-8 minutes, stirring occasionally, until they turn nice and brown. Remove from the heat and set aside.
Char the Mushrooms:Place a large, empty pot over the mushrooms to weigh them down. This will help enhance the charring. Cook for 2-3 minutes, then stir the mushrooms. Press down with the pot again and cook for another 2-3 minutes.Remove the pot, add the tamari, and stir to ensure each mushroom is infused with flavour. Remove the mushrooms from the pan and set aside
Melt the Cheese:Remove half of the mushrooms from the pan and add the slices of vegan cheese. Cook on medium heat until the cheese starts to melt and coat the mushrooms.
Assemble the Sandwiches:Spread ½ tbsp of mustard and 1 tbsp of vegan mayonnaise on each half of the baguette. Add a few leaves of rocket or mixed salad leaves.Layer on the cheesy mushrooms, followed by the sautéed onions and bell peppers. Finish with the remaining charred mushrooms.
Serve:Enjoy your delicious oyster mushroom steak sandwiches!
“I was taught Irish as a weapon against the English”
To kick off our new series no better man to have then the wise monk himself – Manchán Magan. And guess what, it was in person! Whoop! Genuinely what a treat, and you can really tell!
His name, Manchán, literally means ‘little monk’ and if you were to meet him, there really is no better fitting name – Even how he holds himself has an air of soft wise intellect.
Episode 30 – Manchán Magan
We began thinking we were going to dive deep into the Irish language and all its nuances but wow did we get so so much more.
Manchán, is the type of person who will keep even the most highly strung business person on edge listening!! We navigate through this conversation from his time on the TG4 travel show taking him to all kinds of weird and wonderful tribes, to mingling with “The Screamists” (a cult who literally spend their time whaling and screaming), to mysterious forgotten histories, and his adventure to beat the mortgage ladder and find 10 acres for 10 grand.
Manchán is a writer, a poet and a deep thinker. His latest book 32 words for a field, has instilled in us a whole new passion for the Irish language. Give him 5 minutes of your time and I swear you’ll be downloading Duolingo beginner Irish!
According to Manchán the Irish language not only holds the secrets to the best places to find fish in the Irish countryside, or how to predict the weather, but also how to really connect. To connect us to this earth, to the people and inevitably to sustainable living.
“During the dark ages Europe lost all of its libraries, all of it was destroyed, all of its central regal systems. A new sort of violent force was taking over, all the philosophy and wisdom was gone, but Ireland still had it in their libraries because they were never part of that. Now that Christianity was male focuses, it was hierarchal, but it had a key. It had a beautiful visionary voice in terms of Jesus Christ at the beginning of it, and particularly Irish Christianity, because when St Patrick came in 430 AD, we took on some of that, just like the Taro Oman mountain runners in Mexico, took on some of the Jesuits stuff (their clothes etc..) but they kept their connection to the landscape. We did the same in Ireland, we took some of the rules of Jesus Christ and the Virgin Mary, but look at our Holy Wells… Our Holy Wells and our Holy Rivers, we realised that nature was sacred, so we brought some of this knowledge back to Europe. You can find it still in Monasteries in Germany, Austria and Switzerland, the teachings of Irish Monastic figures.”
A really wonderful episode from a phenomenal character.
Let us know your thoughts on social media and if you like what you hear, please support this podcast by subscribing and sharing.
Quick, delicious, and easy to adapt with whatever veg you have—this dish is a total crowd-pleaser! If you can’t find tempeh, tofu is a great alternative.
Takes 10 minutesminutes
Serves 2
Ingredients
For the Curry Base
1tbspoil
20gfresh coriander leaves and stalks
1red chilli
2tbspground coriander
2tbspcumin seeds
2tbspgaram masala
½tspground black pepper
1tbspturmeric
2tbsptamari
½thumb-sized piece of ginger
2tbsptomato purée or paste
1can of coconut milk
1x 400g tin of black beans
200gsugar snap peas or mangetout
1head of pak choi
For the Tempeh
1tbspoil
200gfirm fresh tempeh
3tbsptamari or soy sauce
2tbspmaple syrup
1tbspapple cider vinegar
Instructions
Prepare the Curry Base:
Heat a non-stick pan on high heat. Drain and rinse the black beans. Finely slice the chilli, coriander stalks, and ginger.
Once the pan is hot, add 1 tbsp of oil along with the ground coriander, cumin seeds, garam masala, black pepper, and turmeric. Mix well and cook for 30 seconds to release the flavours.
Add 2 tbsp of tomato purée and stir thoroughly.
Pour in half of the can of coconut milk, followed by the chopped coriander stalks, ginger, and half of the sliced chilli. Stir to prevent the spices from overcooking.
Add the black beans and the remaining coconut milk, then mix in the tamari. Chop the sugar snap peas or mangetout in half and finely slice the pak choi. Add both to the pan, along with 200ml of water. Stir and bring to a boil. Taste and adjust seasoning by adding more salt, tamari, lemon juice, or chilli as needed.
Cook the Tempeh:
In a separate frying pan over high heat, add 1 tbsp of oil. Slice the tempeh into rectangular pieces about 1 cm thick and place them in the pan. Cook for 2 minutes on each side until browned.
Mix together the tamari, maple syrup, and apple cider vinegar until combined. Pour over the tempeh and let it sizzle. Cook for an additional minute on each side until a glaze forms on the surface. Reserve any remaining sauce.
Serve:
Divide the curry into bowls. Cut the tempeh into triangular pieces and place on top. Garnish with the remaining sliced red chilli. Enjoy!
Notes
Divide the curry into bowls. Cut the tempeh into triangular pieces and place on top. Garnish with the remaining sliced red chilli. Enjoy!
Has economic growth destroyed us all? Usually, economic growth is seen as a good thing right? Or at least that is what politicians would have us believe.
In this episode prepare yourselves! Put your seat belts on as Richard Heinberg does not hold back! There is no softness or sugar coating here, he has been spreading the word of our impending climate crisis for many many years…
Episode 29 – Richard Heinberg
Richard is Senior Fellow-in-Residence of the Post Carbon Institute, and is regarded as one of the world’s foremost advocates for a shift away from our current reliance on fossil fuels. He is the author of fourteen books, has written essays and articles, delivered hundreds of lectures and interviews for print (including for Reuters, and Time), television (including Good Morning America, National Geographic, Canadian Broadcasting Corporation, Australian Broadcasting Corporation, Al-Jazeera, and C-SPAN), and radio (including NPR, WABC, and Air America).
Not to mention, Richard has appeared in many film and television documentaries, including Leonardo DiCaprio’s 11th Hour.
Needless to say, when it comes to the climate crisis, he’s the man! In this episode, we jump straight into the core of it all. Richard talks us through everything from the limitations of renewable energy, the growth of capitalism, human ingenuity, to eco-living, community resilience and the power of ascetic beauty.
“Ascetics have been hijacked by capitalism, in biology it’s called ascetic decadents. That’s where the competition of production and enjoyment of beauty takes off on its own and it actually leads to the evolutionary bottle neck in a species. The classic example is the Irish elk. Which is this type of elk that used to live in Ireland and started to evolve bigger and bigger antlers, until the antlers were so large… and it was doing this for ascetic purposes. The elk just ultimately could not persist and they went extinct. Now we are doing the same thing with our ascetic pleasures, they have been hijacked by capitalism and by consumerism, so that most of the ascetic consumption that we do in the modern world, is all based on just making money and trying to think a certain way. Everything is ascetically designed to make us want to buy more so it’s serving the very process of economic growth that is undermining our future. So we have to take back ascetics from capitalism and consumerism, and once again it needs to serve our long term wellbeing.”
Don’t worry it isn’t all doom and gloom! We left the conversation feeling slightly beat up but overall hopeful and empowered.
We look forward to hearing your thoughts on social media.
If you enjoyed this episode and want to support the podcast please click subscribe or follow!
Big love,
Dave & Steve
References
Available now from all good podcast providers:
Naomi Klein
Helena Norberg-Hodges
Satish Kumar Magazine
Zach Bush MD
This very convenient product packs a wonderful selection of our hummus range all in a handy mini format that is absolutely perfect for when you have guests around, want to include them in the kids lunch box or just to enjoy your favourite flavour and try a new one.
INGREDIENTS
Red Pepper Hummus: Cooked Chickpeas (41%) [Chickpeas, Water], Rapeseed Oil, Chargrilled Red Pepper (17%) [Red Pepper (97%), Sunflower Oil], Tahini (14%) (Sesame Seed), Lemon Juice Concentrate, Onion Powder, Garlic, Date Syrup, Sea Salt, Smoked Paprika, Cumin, Cayenne, Black Pepper
For allergens, see Highlighted ingredients. May contain traces of nuts.
NUTRITIONAL INFORMATION
Typical Values Per 100g
Reduced Fat*
Red Pepper
Sweet Beet
Energy
1130kJ
1416kJ
918kJ
342kcal
342kcal
222kcal
Fat
18.9g
28.5g
18.3g
Of which: Saturates
2.1g
2.78g
1.7g
Carbohydrates
12.8g
12.1g
8.5g
Of which: Sugars
1.1g
4.1g
2.8g
Fibre
4.7g
5.0g
2.9g
Protein
7.5g
6.8g
5.1g
Salt
0.98g
0.95g
1.62g
3 servings per pack | *30% less fat than our Happy Hummus
The Happy Pear Podcast
Do you talk to strangers?
When you think of the word ‘stranger’, does danger come to mind?
This week we talk to the insightful Joe Keohane, a veteran journalist who has held high-level editing positions at Medium, Esquire, Entrepreneur, and Hemispheres. His writing—on everything from politics, to travel, to social science, business, and technology—has appeared in New York magazine, The Boston Globe, The New Yorker, Wired, Boston magazine, The New Republic, and several textbooks. An avid parallel parker and occasional working musician, he also won a prestigious Screenwriters Colony fellowship in 2017 for a comedy television pilot that remains, sadly, unproduced.
As some of you might know we are very vocal advocates for ‘loose social interactions’. We love talking to strangers, and any acquaintances we may come across – we simply find people fascinating! So naturally, this conversation was right up our alley.
Joe is hilarious, he realised he wasn’t the best at striking up conversations with random people so he thought he would challenge himself by finding out why, and furthermore, is this is a common thing with most people nowadays in our screen-watching world? So he found a course on the topic (that’s right, a course on ‘how to talk to strangers’) and set off to London to find out how!
“There is a really good technique I learned when I was doing this which is, don’t ask people what they do, ask them what they would like to do more of or less of, and that will get you a really interesting answer. The person might say “I am a chartered accountant” and you ask; “well what do you want to do more of”, they might say “oh ballet”, and then you exclaim “oh that’s interesting! A ballet dancing accountant, that’s unusual” … and then you are off to the races! That gets you to understanding peoples motivation and individuality. Thats the way you can break the script of boring cocktail party chatter.”
From the psychology, to the history, to the practical. Joe takes us through it all in this episode. We talk social studies, individual experiences and for a pair of extrovert-chatty-twins, we even managed to learn a lot!
“There wasn’t much difference between introverts and extroverts in the actual study. They seem to have the same experience. The extroverts are more comfortable initiating the interaction but the introverts got the same benefits from it once they started doing it. And my theory is (based on my own research), is that the skills you need to be really good at this are introvert skills. It’s listening, it’s noticing, it’s paying attention, it’s not stepping all over somebody, it’s not doing the thing that everyone does in conversations where you are just looking for a way in to talk about yourself. Those skills are invaluable.So I feel that introverts can learn from extroverts in the way that extroverts are good at going up to people. But extroverts need to learn from introverts in the way that you conduct the conversation, in the way that you learn to listen to people, and you don’t make everything about you and you ask them questions about their lives etc…”
Give the episode a listen, then go out and strike a conversation with a stranger! Go and explore! Who knows where it may take you 😉
Big love,
Dave & Steve
References
Available now from all good podcast providers:
Theodore Zeldin
Charred Courgette Reuben Sandwich
Toasted sourdough with vegan mayo, barbecued tempeh, crimson sauerkraut, gherkins, melted cheese, and grilled vegetables. This sandwich packs a robust and flavourful punch. What's not to love?
Takes
Serves 2
Ingredients
4slicesof sourdough bread
200gBBQ sauce
100gtempeh or aubergine
75gvegan mayo
100gred sauerkraut(or sauerkraut of choice)
8sliced gherkins(pickled cucumbers)
2slicesof vegan cheddar cheese
1medium courgette(approx. 200g)
1tbspoil
Pinchof salt
Instructions
Preheat the oven:Set your oven to 200°C (fan).
Prepare the BBQ mayo: In a small bowl, mix 2 tbsp of BBQ sauce with the vegan mayo to make a quick-fire Russian-style mayonnaise. Set aside the remaining BBQ sauce for coating the tempeh.
Slice the tempeh/aubergine and courgette:Slice the tempeh or aubergine into long, thin strips, about ½ cm thick. You should get approximately 8 slices of tempeh or 12 slices of aubergine. Slice the courgette into thin strips (about ½ cm thick), similar to the tempeh.
Prepare the courgette for roasting: Place the courgette strips on a baking tray lined with parchment paper. Drizzle with 1 tbsp of oil and sprinkle with a generous pinch of salt. Spread the slices out so they are not overlapping.
Prepare the tempeh/aubergine for roasting:On another lined baking tray, coat the tempeh or aubergine slices in the remaining BBQ sauce. Spread them out in an even layer.
Bake the tempeh/aubergine and courgette:Bake both trays in the preheated oven for 12 minutes. You do not need to turn the tempeh/aubergine, but carefully flip the courgette slices. Continue baking the courgette for an additional 10 minutes until golden and slightly charred. Remove both trays from the oven and let the slices cool.
Assemble the sandwich:Spread a generous dollop of BBQ mayo on each slice of bread.On two slices, layer the grilled courgette (approximately 4 slices per sandwich), followed by the baked tempeh or aubergine (around 4 slices per sandwich), then the sliced gherkins, sauerkraut, and finally the vegan cheddar cheese.Top with the remaining slices of bread.
Grill (optional): If desired, grill the assembled sandwiches in the oven for 10 minutes until the cheese melts and the bread becomes crispy.
Serve: Enjoy your sandwich warm or at room temperature, as preferred.
We love tofu! If you can’t tell 🙂 We’re always experimenting with ways to cook it and enhance its flavour and texture. These recipes will hopefully inspire you to try tofu, whether you’re hesitant or already love it as much as we do. Get ready to add some new favourites to your tofu recipe list!
This recipe mimics BBQ ribs using tofu and a sticky glaze. It's delicious and super satisfying!
Takes
Serves
Ingredients
200gfirm tofu
Marinade
8tbspketchup90g
3tbsptamari
1tspvinegar
¼tspchilli powder or srirachaoptional
8tbspbrown sugar50g
1tsppaprika
Instructions
Press the tofu to remove excess moisture, then cut it into 9 x 3 cm rib-sized strips.
Brush both sides of the tofu with 2 tbsp oil mixed with a pinch of salt.
Heat a griddle or non-stick pan to high heat. Fry the tofu strips for 4-5 minutes, turning halfway, until slightly charred around the edges.
In a small pot, mix the marinade ingredients and heat on low until simmering. Simmer for 2-3 minutes, then remove from heat and allow to cool slightly.
Once the tofu is charred, reduce the heat to medium and brush both sides generously with the BBQ glaze. Cook for another 1-2 minutes on each side. Glaze one last time before removing from the pan. Serve with any remaining BBQ sauce on the side, along with your favourite potato dish and slaw!
This tofu schnitzel is a game-changer with its miso and mustard marinade, delivering bold flavours and great texture.
Takes
Serves
Ingredients
200gfirm tofu
Marinade
3tbspmiso paste
2tbspmustard
1tbspoil
2tbspwater
1tbspgarlic powder
1tbspnutritional yeast
Breadcrumb Ingredients
80gpanko breadcrumbs
1tspdried mixed herbs
1tsponion powder
Pinchof salt and pepper
Instructions
Press the tofu to remove excess moisture, then slice it into two 1-2 cm thick pieces.
Whisk together the marinade ingredients in a flat bowl. Coat the tofu slices thoroughly in the marinade.
Mix the breadcrumb ingredients on a large plate. Remove about ⅓ of the breadcrumbs to add to the top of the marinated tofu. Place the tofu slices on top of the breadcrumbs and press gently to coat. Sprinkle the remaining breadcrumbs on top, pressing them onto all sides.
Heat 1-2 tbsp olive oil in a large non-stick pan over medium-high heat. Cook the breaded tofu for 5 minutes on each side until golden brown and crispy. Serve with your favourite sides or in a sandwich.
We double-batter tofu to create a crispy shell, while the air-fryer gives it a slightly "meaty" texture.
Takes
Serves
Ingredients
200gfirm tofu
50gwhite flour
90mlplant milk
3½tspgarlic powder
2½tsppaprika
2tbsptomato purée
2tbspapple cider vinegar
2tbspmaple syrup
1tspchilli powder(or ½ tsp if sensitive to spice)
Instructions
Preheat the oven to 200°C/190°C fan or use an air-fryer.
Press the tofu to remove excess moisture, then cut into approximately 2 cm thick pieces.
In a large bowl, mix the flour, ½ tsp paprika, ½ tsp garlic powder, ½ tsp salt, and ¼ tsp black pepper. Add the plant milk and stir to form a batter. Coat the tofu strips evenly in the batter.
Place the tofu in an even layer in the air-fryer and cook for 15 minutes at high heat, or bake in a preheated oven at 200°C for 25 minutes, until the tofu is nicely roasted.
For the buffalo sauce, mix 4 tbsp oil, 2 tbsp water, 1 tsp salt, 2 tsp paprika, 3 tsp garlic powder, 2 tbsp tomato purée, 2 tbsp apple cider vinegar, 2 tbsp maple syrup, and 1 tsp chilli powder. Whisk until smooth.
Remove the battered tofu from the air-fryer and coat it well in the buffalo sauce.
Return the tofu to the air-fryer and cook for another 15 minutes, or bake in the oven for an additional 25 minutes. Serve and enjoy!
This week’s guest is one of the founders of Irelands first eco-villages, Cloughjordan Ecovillage.
Davie is a community catalyst and facilitator at Cultivate.ie, the sustainability cooperative based in Cloughjordan Ecovillage, and a network weaver with ECOLISE.eu, the European network for community-led initiatives on climate change and sustainability. He is the coordinator to the Open Food Hub at Cloughjordan Community Farm and the chair of Open Food Network Ireland.
Episode 27 – Davie Philip
Davie brings us through his fascinating narrative from his early eco-warrior, revolutionist days of being arrested, and as he describes “we were more interested in being proactive than reactive”, to the foundations of which he and a few others began the Cloughjordan eco-village.
“Getting involved in an eco-village or a community project at this scale is the longest self-development course you’ve ever taken. Because you are constantly learning about yourself. And I think that shift that you just mentioned, Steve – that ego to eco, I think that’s a world view that we need if we are going to survive on a hospitable planet by the end of the century. We need to move from that individualistic just consumerist culture that reduces everything into its parts, to where we actually start to see relationships and connection, and the value and health and wellbeing of the whole is good for me as a part of that whole.”
Davie is seriously inspirational and does not sugar coat a thing, we dive deep into the successes and difficulties of creating a sustainable community, from our political setbacks to the health and mental benefits of co-living and amenities sharing community.
“Community living and land trust show that there are different approaches to living. It’s mad because in Ireland our only two ways to secure a home is a mortgage (a massive dept) ‘mort-gage’ literally translates to “the grip of death”, or rental with no secure tenure. That’s our options, whereas in Europe there are multiple options, the diversity of ways to secure your home and your home being more than just an asset you speculate on.”
A great conversation and a brilliant addition to our community series. We hope you enjoy it as much as we did – and listen out for the 4 simple steps we as individuals can start right now to build on our own communities for a healthier and happier future.
This is a super-easy and surprisingly delicious chocolate cake, perfect for anyone new to baking! We tested five versions, and this one received a perfect 10/10 from taste testers. Serve it with whipped vegan cream and berries for an extra treat.
Takes
Serves
Ingredients
200gall-purpose white flour
70gcocoa powder
1tbspbaking powder
180gcoconut sugaror caster or muscovado sugar
130gsunflower oil
500mlboiling water
Instructions
Prepare for BakingPreheat the oven to 180°C.Line a springform cake tin with baking parchment.
Combine Dry IngredientsSieve the flour and cocoa powder into a large mixing bowl.Add the baking powder and sugar, and mix well to combine.
Add Wet IngredientsAdd the sunflower oil and boiling water to the dry ingredients.Fold everything together until you have a smooth, consistent batter.
BakePour the batter into the lined springform cake tin.Place in the oven and bake at 180°C for 30 minutes.Test for doneness by inserting a toothpick or knife; if it comes out clean, the cake is done. If not, bake for an additional 5-10 minutes until a toothpick comes out clean.
Cool and ServeRemove from the oven and leave to cool in the tin.Serve plain or decorate with your choice of frosting, or simply with whipped vegan cream and berries.
This super satisfying roasted red pepper pasta only takes minutes to make, use your favourite wholemeal pasta and for gluten free pasta, our favourite is brown rice pasta.
Takes: 10mins| Makes: 4 Servings| Difficulty: Medium
Here we make a delicious whole-food sauce based around roasted red peppers, cashew nuts, non dairy milk and lemon juice. You will need a blender to make this sauce, if you don’t have one you could easily borrow one from a neighbour. Try to use wholemeal pasta as its higher in fibre and better for your digestion and microbiome, our favourite is wholemeal spaghetti. When draining the pasta, keep a little of the pasta water to thin out the sauce if needed. You want to ensure that the sauce is not too thick nor to thin so it that perfect texture.
FAQ – frequently asked questions
Can I substitute the mushrooms?
Yes of course, many people don’t like the texture and taste of mushrooms, just replace them with tempeh or else with aubergine. Note the aubergine will take longer to cook, ensure to cook till they are soft and melt in your mouth texture.
I’m allergic to soy what can i substitute the Tamari/ soy sauce with?
There are products available now that carry a similar umami note such as coconut aminos which is widely available online.
Can i freeze this dish?
This dish freezes well.
How am I best storing this?
Store in a reusable sealed container in the fridge.
What happens if i don’t like red peppers?
Just leave them out and it will also work fine.
How long does this last in the fridge?
It will last for 2 days in the fridge
What about a gluten free option
Our favourite GF pasta is brown rice pasta which is widely available.
Serving suggestions for this Roasted red pepper pasta dish?
This super satisfying roasted red pepper pasta takes only minutes to make. Use your favourite wholemeal pasta, or for a gluten-free option, we recommend brown rice pasta.
300gwholemeal pasta of choiceuse gluten-free if coeliac
For the Red Pepper Sauce:
100graw cashew nuts
500mloat milk
1tspsalt
¼tspground black pepper
1tspgarlic powder
15mllemon juice
100groasted red peppersfrom a jar
For the Vegetables:
100gfrozen peas
200gmushrooms
1tbsptamari or soy sauce
To Serve:
75groasted red peppersfrom a jar
20gfresh basil
Instructions
Prepare the Vegetables: Place the frozen peas in a large bowl and cover with just-boiled water. Leave to defrost. Finely chop the mushrooms. Pick the basil leaves from their stalks. Slice the 75g of roasted red peppers into thin strips.
Cook the Pasta: Cook the pasta according to the instructions on the packet in well-salted water. While it cooks, prepare the creamy red pepper sauce.
Make the Sauce: Blend all the sauce ingredients (except the basil) until smooth.
Cook the Mushrooms: Heat a non-stick pan over high heat. Once hot, add the chopped mushrooms and fry for 5 minutes, stirring regularly. When the mushrooms start to brown, add the tamari and stir quickly to coat. Remove from the heat.
Combine and Heat: Drain the pasta, reserving some of the pasta water. Drain and rinse the peas, ensuring they are thawed. Add the drained pasta, peas, and blended cashew sauce to the pan with the cooked mushrooms. Mix well over medium heat until everything is warmed through, adding a few tablespoons of reserved pasta water if needed. Simmer until the sauce thickens to your desired consistency.
Serve: Taste and adjust seasoning if necessary. Serve topped with the chopped basil and sliced roasted red peppers. Enjoy!
These easy pasta crisps are incredibly tasty and simple to make, serving as a great alternative to your usual crisps or chips. We used an air fryer for ours and tossed them afterward in a delicious spice mix to enhance the flavour. Served with a creamy roasted red pepper dip, this dish is perfect for sharing or as party food!
Takes 20 minutesminutes
Serves 2
Ingredients
200gdry rigatoni or tube pasta of choice
30gvegan parmesan or white cheddar cheese gratedvegan
15gbreadcrumbs
1/2tsppaprika
Pinch of salt
Pinchof pepper
1tbspoil or pesto of choice
Spice Mix
1/2tspsea salt or garlic/onion salt
1/4tspcayenne pepper – less if you prefer less heat
3tspToasted sesame seeds – crushed
Red Pepper Dip
175graw cashew nut
2tspgarlic Powder
50groasted red pepper (from a jar)
1lemon
1/2tspsalt
1/2tspback pepper
Pinchchilli flakes
100mlwater
Garnish for Dip
A few basil leaves – optional
Instructions
Cook the Pasta:Cook the pasta according to the package instructions. Drain well and set aside.
Prepare the Cashews:Simmer the raw cashew nuts in water for 10 minutes. Then drain and rinse well.
Season the Pasta:Once the pasta is cooked, toss it in the oil or pesto, salt, black pepper, grated cheese, paprika, and breadcrumbs until evenly coated.
Cook the Pasta Chips:Spread the pasta in an even layer in your air fryer and cook for 15 minutes until nice and crispy. Alternatively, bake in the oven at 160°C for 15 minutes or until they start to turn golden.
Toast the Sesame Seeds:In a large dry non-stick pan, heat the toasted sesame seeds over medium heat for 3-4 minutes, stirring regularly until they start to brown and pop. Be careful not to burn them.Crush the toasted sesame seeds along with the sea salt (or garlic/onion salt) in a pestle and mortar, or place them in a zip-lock bag and bash with a rolling pin or mug until they resemble a fine powder. Mix with the remaining spice mix ingredients.
Make the Red Pepper Dip:In a blender, combine the soaked and softened cashews, garlic powder, roasted red pepper, lemon juice, salt, black pepper, chilli flakes, and 100ml of fresh water. Blend until very smooth.Transfer the dip to a bowl and top with chopped olives, additional roasted red peppers, and basil leaves if desired.
Combine and Serve:Once the pasta chips are cooked and crispy, toss them immediately in the spice mix.Serve the crispy pasta chips alongside the roasted red pepper dip. Enjoy!
This week we are delighted to give you the brilliant John Stewart.
John is a sought-after speaker, author and educator, with over 25 years of international experience. He was the Head of Green School Bali (Voted The World’s Greenest School) and literally wrote the book on ‘Thriving at School‘!
Episode 26 – John Stewart
Having won numerous awards within the educational world, John recently took on the biggest undertaking of all by becoming the conductor of Living School Lismor, where he literally repurposed his own house, ripping and exposing walls in order to create a school that redefines all norms. Here, the main goal is creating a love for learning, where the community school focuses on personal and academic exploration for both student and teacher alike.
John strips back the many layers of our global schooling system, where attention is no longer on the enthusiasm for learning and draws parallels to the western prison system with its high walls, regimented structures, and disciplinary systems.
“A lot of schools build themselves around campuses, so then they have stranger danger issues so the put fences, and then they want to make sure there’s a quality educational offering, so they have these teachers who are credited, they have to be professionally developed – all sitting inside these schools. So when you mirror a school and a jail, people actually can’t see the difference.”
We could have spent hours, days, months, years talking to John! Community being such an integral part of our ethos, John really spoke to our hearts when breaking down how essential a school is for a thriving community – it really is at the epicenter.
“This takes us back to the definition of a school, it isn’t about getting a career, getting the best mark you can to get into university or a pathway so that you can make heaps of money. That’s a bit selfish and it’s a bit naive. Schools are meant to improve community… Communities have kind of dispersed, we get communities in cafes, at sporting events, we used to have them in churches (and some people still do)… but where do you have all these different views streaming in to be connected – at school.”
From John’s vibrant past and international experience to ripping apart his own home in order to create his dream school, we nearly covered it all.
We hope you enjoy it as much as we do and get in touch if you like us, get inspired to build your own community school!
Big love,
Dave & Steve
Available now from all good podcast providers:
The Happy Pear Podcast
Prepare yourself, we are the ULTIMATE fans of our latest guest…
Steve even claims that in his teenage years he dreamt of being married to one of his songs. If you are over the age of 30 you probably “made out” to at least one of his many hits. The song “Everything I do”, still holding the longest consecutive reign for the Number 1 hit single in chart history!
We are thrilled to announce that this week’s podcast is with fellow vegan and animal lover, the wonderful, amazing, and magical – Bryan Adams! Yes THAT Bryan!
Episode 25 – Bryan Adams
Bryan has been a long-term health enthusiastic and vegan for over 30 years. Back when the word vegan was such a rarity that even Bryan didn’t know the term!
We chat in length about food, health and life on the road, and what community really means to Bryan having lived most of his life in the limelight.
“The loyalty I have had with my band members and my manager; I have been with the same manager since I was 18, same road crew since I was 21, so I guess that’s my community, it’s my little circus.”
Aside from his vibrant musical and photography career, Bryan has an amazing outlook on health:
“I have this philosophy, that what you do today, and how you run your life, whether it be with exercise or diet, you are building the building block for what you are going to be in 10 years. So whatever you do now, if you are caning it now, you are going to feel it in 10 years. So just think about that when you are planning your life. Everything that I have done in the past 30 years has lead me to the health I have today.”
We had such a wonderful chat, we really feel like we made a new friend and look forward to hosting Bryan here in Greystones someday soon.
So sit back, grab a piece of fruit or celery stick, relax and enjoy!
For allergens, including Cereals containing Gluten, see highlighted ingredients.
NUTRITIONAL INFORMATION
Typical
(as sold) per 100g
Energy
753kJ
181kcal
Fat
13g
Of which Saturates
6.3g
Carbohydrate
13g
Of which Sugars
6.6g
Fibre
2.1g
Protein
2.0g
Salt
0.50g
This Pack Contains 2 Servings
5 Ingredient Chocolate Biscuit Cake
This is one of our childhood favourites! We have fond memories of sneaking under the table at a cousin’s wedding to indulge in chocolate biscuit cake. This recipe is wonderfully indulgent, simple to make, and guaranteed to satisfy the strongest chocolate cravings. It’s a total crowd-pleaser!
Takes
Serves
Ingredients
200gvegan-rich tea or digestive biscuits
200gdark chocolate
100gcoconut oil
100gmaple syrup
50gwalnuts or goji berries
Instructions
Prepare the Chocolate MixturePlace the dark chocolate and coconut oil in a heatproof bowl set over a bain-marie (a bowl placed over simmering water). Stir until melted, then remove from the heat.Add the maple syrup to the melted chocolate mixture and stir well to combine. Leave the bowl over the bain-marie to keep the chocolate liquid while preparing the rest.
Assemble the CakeLine a 2lb loaf tin with baking parchment.Break the biscuits into pieces and place them in the lined tin.Roughly chop the walnuts or goji berries into bite-sized pieces and add them to the biscuits in the tin.
Combine and ChillPour the melted chocolate mixture over the biscuits and nuts, spreading it evenly to coat all pieces.Allow the cake to cool, then place it in the freezer for faster setting or refrigerate until firm.
Serve and EnjoyOnce set, remove from the tin, slice, and serve. Enjoy this nostalgic treat!
Tomatoes (41%), Grilled Aubergine (12%), Italian Chopped Tomatoes (11%), Red Onion (8%), Chargrilled Red Peppers (6%), White Onion (5%), Tomato Paste (5%), Tomato Purée (2.8%), Agave Syrup, Cornflour, Concentrated Lemon Juice, Garlic Purée, Extra Virgin Olive Oil, Basil, Salt, Spices
ALLERGEN INFORMATION
No allergens
NUTRITIONAL INFORMATION
Typical
(as sold) per 100g
Energy
243kJ
58kcal
Fat
1.8g
Of which Saturates
0.2g
Carbohydrate
8.3g
Of which Sugars
4.1g
Fibre
1.7g
Protein
1.3g
Salt
0.59g
This Pack Contains 2 Servings
The Happy Pear Podcast
“I am a storyteller; that’s what I do…” Welcome to this week’s episode with the delightful, insightful and charming, Professor Jonathan Dawson.
Jonathan might describe himself as a storyteller, however, in this episode it is not Jonathan telling the story: we deconstruct “The Story” or many narratives that we have all been told, which play a huge part in the cause of our climate crisis.
Episode 24 – Jonathan Dawson
“The key narrative that we live within, that really needs to be challenged, is that which governs how we experience the other than human world. Because the messaging is, ‘you look at a tree and its timber’, rather than being an intelligent being. This is the critical bit, because as long as we have stories that these are inanimate objects that are out there for our use, as long as we do that we can continue to sh*t on the world, and if we are going to stop, a big part of the story needs to be that we see the world in different eyes and we see ourselves as living within an animate universe as one brand of intelligence among many other forms of intelligence.”
Jonathan is a sustainability educator and a former President of the Global Ecovillage Network. He has 20 years of experience as a researcher, author, consultant, and project manager in the field of small enterprise development in Africa and South Asia and before joining the College he was a long-term resident at the Findhorn Ecovillage.
We spoke in length about the many issues which have lead to our need to redefine how we live, in particular Findhorn, which is an amazing example of how a community can live sustainably.
“People associate having a low foot print with suffering. In Findhorn, nobody needed television as what was happening outside their front door was so interesting. This is what we need to bring, we are not talking about sacrifices, we are talking about retuning into who we are as a species, and what floats our boats and it is not buying whatever gismo it may be, it is reconnecting with people and finding your own place within your community.”
A very insightful episode – we hope you got as much from it as we did.
Enjoy!
Big love,
Dave & Steve
Available now from all good podcast providers:
Vegan BBQ 101, Charred Portobello Burgers
In this Vegan BBQ 101 recipe, we marinate meaty portobello mushrooms, grill corn on the cob for an epic salsa, and serve charred spuds with sriracha mayo! Grilled veg is also a great way to use up any leftover vegetables and make them delicious.
Takes 40 minutesminutes
Serves 3
Ingredients
For the Marinade:
2clovesgarlic
½tbspdried oregano
½tbspdried mixed herbs
2tbspwholegrain mustard or Dijon
50mlbalsamic vinegarapprox. 6 tbsp
3tbsptamari
4tbspoil
Pinchof salt
Pinchof freshly ground black pepper
For the Rest:
2large portobello mushrooms
150gaubergineapprox. half a medium aubergine
4corn on the cob
250gcooked potatoes
150gcooked carrots
1red onion
½tsppaprika
2burger bunsoptional
For the Salsa:
2grilled corn on the cobfrom above
1ripe avocado
10cherry tomatoes
2limes
3stalks fresh coriander
2scallionsor 1 large
Instructions
Marinate the Veg: For the marinade, blend all the marinade ingredients in a food processor or blender, or finely chop the garlic and whisk everything together. Slice the aubergine into circles approximately ½-1 cm thick (about 4-5 slices). Peel and quarter the red onion. Cover the mushrooms, aubergine, and onion with the marinade and leave to marinate for 30 minutes (or overnight) to absorb all the flavours, rubbing the marinade into the mushrooms and aubergine.
Prepare the Vegetables: If using fresh potatoes and carrots, parboil them until cooked through but not falling apart. Allow them to cool. Whole, new, and baby potatoes are ideal for the BBQ. If using frozen corn, defrost it by boiling for a few minutes or popping it in with the potatoes. Allow to cool after cooking.
Prepare for Grilling: Toss the corn in a little olive oil with a small pinch of salt and paprika, rubbing it evenly all over. Toss the remaining vegetables in a little olive oil with a small pinch of salt.
Grill the Vegetables: The mushrooms take the longest to cook, so place them on the BBQ first. At the same time, grill 2 corn on the cob for the salsa. Cook on all 4 sides for 2-3 minutes until nicely charred, then remove from the BBQ. Grill the mushrooms for approximately 5 minutes per side (depending on the size of the portobellos) or until they soften and reduce slightly, allowing you to flatten them.
Add Other Vegetables: Once the mushrooms are halfway cooked, add the aubergine, red onion, remaining 2 corn on the cob, carrots, and potatoes to the BBQ. Cook the mushrooms and aubergine, pressing down with a spatula a few times to get a good char. The aubergine slices will take 2-3 minutes per side. Grill the potatoes, remaining corn on the cob, carrots, and onions for 2-3 minutes per side until nicely charred.
Make the Salsa: While the vegetables are cooking, prepare the salsa. Stand the grilled corn on its base and carefully run a sharp knife down the sides of the core to remove the kernels. Destone and roughly chop the avocado. Chop the tomatoes into quarters. Finely chop the coriander leaves and stalks, and slice the scallions. Mix all the ingredients together in a bowl with the juice of both limes, a pinch of salt, and freshly ground black pepper.
Serve: To serve, you can eat the grilled vegetables as they are or slice the grilled mushrooms and serve them on a bun with aubergine, grilled onion, and your favourite burger toppings. We also recommend mixing some sriracha sauce with vegan mayo for a great dip for the potatoes and corn! Enjoy!
For episode 4 of our Community series, we present to you the very man who changed our own perspective on community living years and years ago. The co-founder of the Transition Network and Transition Town Totnes, Mr Rob Hopkins!
Episode 23 – Rob Hopkins
To give you a bit of background on Rob, he is the author of numerous books including, The Transition Handbook, 21 Stories of Transition and most recently, From What Is to What If: unleashing the power of imagination to create the future we want. He presents the podcast series ‘From What If to What Next‘. In 2012, he was voted one of the Independent’s top 100 environmentalists and was on Nesta and the Observer’s list of Britain’s 50 New Radicals. Hopkins has also appeared on BBC Radio 4’s Four Thought and A Good Read, in the French film phenomenon Demain and its sequel Apres Demain, and has spoken at TEDGlobal and three TEDx events.
This was by far one of our favourite episodes. The expression ‘you should never meet your heroes’ does not apply here. Rob was our hero 15 years when we first came across him, and now all these years later when we finally get to meet him, he is still our hero!
“At the moment we measure the success of an economy by how much bigger it is than last year. Imagine with your kids; there is a while in the evolution of your children where the fact that they are bigger than they were last year is a good thing. They are growing in the right direction. If that was the only measure, and they just kept on growing and growing and growing, till they were about 50 metres tall… after a little while you would think something is going really really wrong here. Actually what you want is for your kids to grow, ideally to slightly shorter than you are! And then to start growing in different ways; become kinder, wiser, more skilled, more connected, and more resourceful. We don’t have that assumption for our economy, we just say – ‘is it bigger than last year? Grand!’ The fact that cancer rates are rising, anxiety is rising, and people are less and less able to walk home alone after dark, all the things that we don’t want to happen in a society, we don’t measure, we don’t factor them in.”
This quote says it all, he is a creative thinker who lets no walls or structures limit his imagination and willingness to strive for a better future. The ultimate doer and who leads by example.
We delve into everything from how Totnes became a self-sufficient transition town to how you as an individual can start thinking outside the box and become the change you want to see happen to your own community.
Enjoy!
Big love,
Dave & Steve
Available now from all good podcast providers:
High Protein Lasagna
This is a delicious, light, and protein-rich take on the classic lasagna. We use gram flour in the béchamel sauce for added protein, though regular flour works as a substitute. Enjoy!
Takes
Serves 6
Ingredients
Tomato Sauce
2red onions
3clovesof garlic
1fresh chilli
400gsweet potatoes
1courgette
2yellow peppers
1x 400 g tin cooked lentilsdrained and rinsed
2x 400 g tins chopped tomatoes
100gtomato purée
5sun-dried tomatoesdried ‘leathery’ type, chopped
100mlred wine
1bay leaf
A few sprigs of thyme
1.5tbspmaple syrup
1tspsalt
50gbaby spinach
High Protein Béchamel Sauce
3tbspolive oil
3tbspgram flourchickpea flour; substitute with plain flour if unavailable
50mllight tahini
300gsilken tofu
200mloat milk
Pinchof salt
Pinchof ground black pepper
¼tspnutmeg
To Serve
100gvegan cheese of choice
Instructions
Preheat the oven:Preheat the oven to 200°C.
Prepare the Vegetables for the Tomato Sauce:Slice the sweet potato lengthwise, the pepper and courgette into long strips, and the red onion into half-moon pieces.Place the chopped vegetables onto two baking trays, keeping each type separate. Drizzle with 2 tbsp of oil and a pinch of salt, then bake for 30 minutes, stirring once or twice to ensure even cooking.
Cook the Tomato Sauce:Finely dice the garlic and chilli. In a medium-sized pan, heat 1 tbsp of oil over high heat. Add the garlic and chilli, frying for 2 minutes until the garlic begins to turn golden.Add the red wine and cook for 2–3 minutes to allow some of the alcohol to evaporate.Add the chopped tomatoes, tomato purée, sun-dried tomatoes, lentils, maple syrup, bay leaf, thyme, and salt. Bring to a boil, then reduce to a simmer. Adjust the flavour with ground black pepper, additional salt, balsamic vinegar, or lemon juice if desired. Remove the sauce from heat.
Prepare the Béchamel Sauce:In a blender, combine the silken tofu, tahini, oat milk, salt, black pepper, and nutmeg, blending until smooth.In a saucepan over medium heat, warm 3 tbsp of olive oil. Sift in the gram flour and whisk continuously, cooking for 2 minutes. Slowly pour in the blended sauce, whisking constantly until it reaches a boil. Remove from heat, tasting and adjusting with a dash of lemon juice and extra salt if desired. Optionally, add vegan cheese to the sauce and stir until melted.
Layer the Lasagna:In an ovenproof dish suitable for 6 servings, begin layering:Spread a thin layer of béchamel sauce on the bottom, then cover with lasagna sheets to form a single layer.Add an even layer of tomato sauce, then layer on the roasted sweet potatoes and peppers.Add another layer of lasagna sheets, followed by the baby spinach, then another layer of tomato sauce.Layer on the roasted red onions and courgettes, followed by another layer of lasagna sheets.Top with the remaining béchamel sauce, ensuring it fully covers the pasta sheets to prevent them from drying out.Optionally, grate vegan cheese on top.
Bake:Preheat the oven to 180°C. Bake for 20 minutes or until the pasta is tender. The easiest way to cut the lasagna is with scissors. Enjoy!
Mix the ground flax seeds and water together to make your flax egg. Set aside to thicken.
Melt the dark chocolate over a bain-marie (a heatproof bowl set over simmering water).
In a large bowl, sieve together the flour, Demerara sugar, baking powder, and a pinch of salt. Mix well to combine.
Melt the coconut oil in a saucepan. Add the melted coconut oil to the flour mixture, followed by the soaked flax eggs, vanilla extract, and non-dairy milk. Beat the mixture thoroughly by hand or with an electric hand mixer.
Add the melted chocolate to the batter and beat again for 2-3 minutes until fully incorporated.
Pour the brownie mixture into a 30 x 20cm baking pan lined with parchment paper, smoothing the top evenly.
Bake in the preheated oven for 30-40 minutes, or until a skewer inserted into the centre comes out almost clean.
Remove the brownies from the oven and leave them to cool completely. Allowing the brownies to cool fully is crucial for them to firm up and achieve the desired texture. This can be the hardest part, but it’s essential if you want the perfect brownie consistency.
Bruce Parry, Bruce Parry, Bruce Parry! What a gent!
How often do you get to speak with someone who has fully immersed themselves in 15 different indigenous tribes all across the world?
Episode 22 – Bruce Parry on Indigenous Tribes
He ate what they ate including maggots and insects, he slept where they slept at times on hard dirt floors tangled between legs and arms and mosquitos crawling at his skin, he took part in ceremonial practices and plant medicines awakening his soul to all kinds of other realms, but most importantly he opened his mind to old wisdom, other ways of being and thinking which has shaped his existence and shown him new perspectives on life.
“Just hanging out with people who have a completely different perception of reality, different spirtual beliefs, different relationships with each other, different nature beliefs. All these things that I had to go through massive internal shifts to understand. Because you can just carry on looking at the world through your own scientific material prism but when you start taking on board that actually these people have got something else going on and maybe it’s worth listening too because they are not the ones messing the planet up. I started out kind of thinking I knew it all and ended up realising I didn’t know anything and thats a humbling journey.”
Bruce is an explorer, indigenous rights advocate, author, former Royal Marines officer, but he is possibly most well known for the three BBC documentary series; Tribe, Amazon, and Arctic. All of which documenting Bruce’s exploration of extreme environments, living with remote indigenous peoples, and highlighting many of the important issues being faced on the environmental frontline.
We covered it all with Bruce and to be honest could have spoken for days, maybe even months more, we feel a friendship was been made and look forward to keeping an eye on his progress with his next adventure; an egalitarian community in Wales.
This vegan version of the Italian classic aubergine parmigiana (or eggplant parmigiana in the US) is packed with flavour and great for digestion. Similar to lasagne, but with thin slices of melt-in-your-mouth aubergine in place of pasta, this dish makes for a wonderful centrepiece dinner, perfect for sharing or meal prep.
Takes 50 minutesminutes
Serves 6
Ingredients
For the Aubergine & Sweet Potato Layers:
450gauberginesmax 450 g
450gsweet potatoesapprox. 2 medium sweet potatoes
2tbspolive oil
For the Tomato Sauce:
1tbspolive oil
The green part of 1 leekapprox. 200 g
1large carrot300 g max
1red chilli
150mlred wine
2tbsptamari
200gfresh cherry tomatoes
400gfresh tomatoes
1x 400 g tin chopped tomatoes
Salt and pepperto taste
For the Bechamel:
4tbspolive oil
5tbsprice flouror other gluten-free, low FODMAP white flour
500mlalmond or rice milk
1tspsalt
Pinchof nutmeg
1tspblack pepper
1bay leaf
3tbspnutritional yeast
For the Topping:
40ggluten-free breadcrumbs
½tbspoil
¼tspsalt and pepper
1large bunch of fresh basil
Instructions
Prepare the Aubergine & Sweet Potato:
Preheat the oven to 200°C.
Slice the aubergines and sweet potatoes lengthways into 1 cm thick slices.
In two separate bowls, toss the slices with 1 tbsp of oil each and ¼ tsp salt in each bowl. Coat evenly.
Spread the slices in an even layer on three baking trays and roast for 20-25 minutes, until the aubergines are soft and slightly charred, and the sweet potatoes are cooked through.
Remove from the oven and set aside. Lower the oven temperature to 180°C.
Make the Tomato Sauce:
Finely chop the leek greens, then rinse them well to remove any sediment. Grate the carrot and finely slice the chilli. Chop the fresh tomatoes and halve the cherry tomatoes.
Heat 1 teaspoon of oil in a large, wide-bottomed pan over high heat. Once hot, add the leek, chilli, grated carrot, and 1 tsp of salt. Cook for 3 minutes, stirring regularly.
Add the red wine and cook for 1-2 minutes until it evaporates. Then, add the tamari and cook for a further minute.
Add the fresh tomatoes, stir well, and cook for another 3-4 minutes.
Add the tin of chopped tomatoes, bring the sauce to a boil, then reduce to a simmer. Cook for 10-15 minutes, stirring occasionally. Taste and adjust the seasoning with more salt and black pepper as needed. Set aside to cool slightly.
Make the Bechamel:
In a non-stick pot, heat the olive oil over medium heat. Once hot, add the rice flour and whisk continuously for 2 minutes, until golden.
Slowly add the almond or rice milk to the flour and oil mixture (roux), whisking continuously to avoid lumps.
Add the salt, nutmeg, black pepper, bay leaf, and nutritional yeast. Bring to a boil, then reduce to a simmer for 6-8 minutes, whisking often, until the sauce thickens.
Once thickened, remove the bay leaf and adjust seasoning to taste.
Assemble the Parmigiana:
Remove the basil leaves from the stalks.
Spread ⅓ of the bechamel on the bottom of a casserole dish.
Add a full layer of the baked sweet potatoes on top of the bechamel.
Spread all of the tomato sauce over the sweet potatoes, then sprinkle with a generous layer of fresh basil leaves (leaving some aside for garnish).
Add a layer of the roasted aubergine slices, spreading them evenly across the dish.
Spread the remaining bechamel over the aubergines, and finally, sprinkle the gluten-free breadcrumbs on top.
Bake and Serve:
Bake in the oven for 20 minutes, or until the dish is bubbling and the breadcrumbs are golden brown.
Garnish with the remaining basil leaves, slice, and serve!
Note: To “Beat the Bloat,” this recipe is already low in FODMAPs, making it gentle on digestion. FODMAPs are fermentable carbohydrates that can cause discomfort for those with sensitive digestion.
This is a cracking recipe that will fool even the most carnivorous of your friends. It's packed with flavour and a great way to use some summer veg. The combination of tofu, mushrooms, and a rich Teriyaki sauce makes for a delicious plant-based meal!
Takes 30 minutesminutes
Serves 4
Ingredients
200gOyster mushrooms(or portobello mushrooms)
150gfirm tofu
1/2small red onion
1small red pepper
1scallion
Marinade
2clovesgarlic
3tbspsesame seeds
3tbsptamari
3tbspolive oil
Pinchof pepper
Pinchof salt
Teriyaki sauce
4tbspmaple syrup
1cloveof garlic (or ½ tsp garlic powder)
10gfresh ginger(or 1 tsp ginger powder)
2tsptomato paste
2tbsptamari
1tbsprice wine vinegar(or any vinegar)
2tspcornflour
Instructions
Prepare the Skewers: If using wooden skewers, soak them in water for 10 minutes to prevent burning on the barbecue, or use metal skewers if available.
Prepare the Vegetables: Cut the mushrooms into ½ cm thick slices. Peel and quarter the red onion, keeping the base intact to hold the pieces together. Deseed the red pepper and cut into 8 bite-sized pieces. Peel the scallion and cut into 3 cm pieces.
Prepare the Tofu: Cut the tofu block into 2 x 1 cm squares, then cut each into 4, so you have 8 pieces.
Toast the Sesame Seeds: Heat a dry non-stick pan over medium heat. Add the sesame seeds and toast them for 3-4 minutes, stirring regularly until they start to brown and pop. Remove from heat and crush the seeds with a pinch of salt using a pestle and mortar, or by placing them in a plastic bag and lightly bashing with a rolling pin.
Make the Marinade: In a medium bowl, combine the chopped garlic, tamari, olive oil, crushed sesame seeds, and a pinch of salt and pepper. Divide this marinade into two bowls, using slightly more for the mushrooms. Coat the mushrooms in one bowl and the tofu in the other, ensuring everything is well-coated. Let them marinate for 5-10 minutes while you prepare the Teriyaki sauce.
Prepare the Teriyaki Sauce: In a small bowl, whisk together the maple syrup, minced garlic, grated ginger, tomato paste, tamari, rice wine vinegar, and cornflour until smooth and lump-free.
Cook the Mushrooms and Tofu: Heat a large non-stick pan or barbecue over high heat. Add the marinated mushrooms and tofu slices to the pan, cooking them for 2-3 minutes on each side, until nicely charred. If the pan isn't large enough, cook the mushrooms first, followed by the tofu. Remove from heat and allow them to cool slightly before assembling the skewers.
Assemble the Skewers: Thread the mushrooms and tofu onto the skewers, alternating between two folded mushroom slices, one piece of tofu, and repeating this pattern. Leave enough room at the top to add a piece of red onion, a piece of pepper, and a piece of scallion.
Glaze and Cook the Skewers: Using a pastry brush, generously brush the skewers with the Teriyaki sauce. Return the skewers to the pan or barbecue and cook for another 2-3 minutes on each side, brushing with more Teriyaki sauce halfway through, until everything is well-coated and slightly caramelised.
Serve: Sprinkle the skewers with any remaining crushed sesame seeds and serve alongside your favourite salads or summer sides. Enjoy!
For our second episode in our Community series, we are delighted to present the magical Dan Buettner!
Buettner is an explorer, National Geographic Fellow, award-winning journalist and producer, and a New York Times bestselling author. He discovered the five places in the world—dubbed Blue Zones—where people live the longest, healthiest lives.
Episode 21 – Dan Buettner
Buettner now works in partnership with municipal governments, large employers, and health insurance companies to implement Blue Zones Projects (well-being initiatives applying the lessons from Blue Zones) in communities, workplaces, and universities. The program has dramatically improved the health of more than 5 million Americans to date.
In this podcast, we cover the main correlating factors for longevity in these Blue Zones, and how we can start to implement changes in our own lives to be healthier and happier.
“If you are overweight in America and possibly Ireland it is probably not your fault. If you go back to the 1980s, in this country about a third as many people were obese and about a seventh as many people were suffering from type 2 diabetes. Back in the 80’s they didn’t have better diets or better discipline. What’s changed is there are about 20 times more fast-food chains now, we drive about 60% more instead of being on our feet, a full 40% of all retail outlets, pharmacies and gas stations… all have junk food. We are genetically hardwired to eat fat and sugar and take rests whenever we can, and that’s okay when you live in an environment of hardship and scarcity like we have for 99% of human existence but now you throw that same genetic makeup into a cesspool of burgers, fries, pizzas, and package snacks, your genetics are going to win out all day long!”
A great episode to follow from Helena Norberg-Hodge last week. We really hope you enjoyed it! And stay tuned each Wednesday for our next upload. You are in for a treat!
This cheesecake is super easy to make, incredibly tasty, and uses just 5 ingredients. It’s topped with fresh berries and a blueberry compote for a lovely finish. The details for the optional blueberry coulis are included below.
Takes
Serves
Ingredients
Base Layer:
200gcashew nuts
200gpitted dates
2tbspcoconut oil
Cashew Cheese Layer:
250graw cashew nuts(boil for 10 mins to soften or soak overnight)
250gvegan cream cheese
100gcoconut oil
150gmaple syrup
Optional Blueberry Coulis:
300gfrozen blueberries
50mlboiling water
Instructions
Prepare the base:Line a 20cm (8-inch) springform cake tin with baking parchment. Add the 200g of cashew nuts to a food processor and blend until they form a breadcrumb-like consistency, which should take about a minute. Then, add the pitted dates and coconut oil and blend until the mixture comes together into a uniform texture. This should take approximately 2-4 minutes depending on your food processor. Once blended, press the mixture into the springform tin, using a spoon to compact it and smooth out the surface.
Make the cashew cheese layer:Clean out the food processor. Drain and rinse the soaked cashew nuts thoroughly to remove any acid from soaking. Add the cashews to the food processor along with the vegan cream cheese, coconut oil, and maple syrup. Blend for 7-10 minutes, ensuring the mixture reaches a super smooth, velvety texture. Patience is key! Use a silicone spatula or spoon to spread the cashew cheese evenly over the base layer. Place the tin in the fridge to set for a few hours.
Optional Blueberry Coulis:To make the coulis, add 300g of frozen blueberries and 50 ml of boiling water to a saucepan. Bring to a boil, then reduce to a simmer and cook for 10 minutes. Transfer the mixture to a blender and blend until smooth. Pass the blended mixture through a sieve to achieve a fine, smooth texture.
Decorate and serve:Once the cheesecake has set, remove it from the fridge. Decorate with fresh berries and drizzle with the blueberry coulis. Slice and enjoy this deliciously rich and creamy cheesecake!
Buffalo Cauliflower Wing Tacos with Quick Pickled Onion
The contrast of spicy, sweet buffalo cauliflower with pickled onion and perfect guacamole in a warm tortilla equals Taco heaven! These are so tasty! We used the air fryer to get our cauliflower wings even crispier, but a normal oven will work fine too!
Takes
Serves
Ingredients
Cauliflower Wings
1small to medium head of cauliflower(600g without leaves)
For the Batter
100gwhite flour
1tbsppaprika
1tspgarlic powder
1tspsalt
½tspblack pepper
180mlplant milk
For the Sauce
4tbspwater
3tspgarlic powder
2tsppaprika
2tbsptomato purée
2tbspapple cider vinegar
2tbspmaple syrup
1tspsalt
1tspchilli powder(or ½ tsp if you are sensitive to spice)
Guacamole
2ripe avocados
Juice of 2 limes
20gcoriander(half for garnish, half for guacamole)
¾tspsalt
Pinchof black pepper
Quick Pickled Red Onion
1medium red onion(thinly sliced, approx. 175g)
100mlvinegar
100mlwater
Pinchof salt
Other
8small tortillas or wraps
8tbspvegan mayo
Instructions
Prepare the cauliflower wings:Chop the cauliflower head into bite-sized florets, removing the tough stalk. Pick the coriander leaves from the stalks (half to use in guacamole, half for garnish).
Make the batter:In a large mixing bowl, add the flour, paprika, garlic powder, salt, and black pepper. Mix well. Add the plant milk and whisk to form a smooth batter. Add the cauliflower florets and coat them evenly in the batter.
Cook the cauliflower:Place the cauliflower florets in a single layer in the air fryer and cook at a high temperature for 15 minutes, until they start to roast and smell delicious.Alternatively, bake in a preheated oven at 200°C for 25 minutes.
Make the buffalo sauce:In a bowl, mix together 4 tbsp water, garlic powder, paprika, tomato purée, apple cider vinegar, maple syrup, 1 tsp salt, and chilli powder (or adjust to your spice preference). Whisk until smooth.
Coat the cauliflower in sauce:Remove the cauliflower from the air fryer and transfer to a large bowl. Pour in the buffalo sauce and mix well, ensuring each piece is evenly coated.Return the cauliflower to the air fryer for another 15 minutes (or back to the oven for 25 minutes at 200°C).
Prepare the guacamole:Cut the avocados in half, remove the stones, and scoop out the flesh. Finely chop the coriander (half for the guacamole, half for garnish). In a bowl, add the avocado, coriander, a pinch of salt, a small pinch of black pepper, and the juice of 2 limes. Mash to your desired texture.
Make the quick pickled red onion:Thinly slice the red onion. In a small pot, combine 100ml vinegar, 100ml water, and a pinch of salt. Add the sliced onion, and set aside to pickle for at least 15 minutes.
Warm the tortillas:Just before serving, pop the tortillas into a preheated oven at 150°C for 2-3 minutes to warm them up.
Assemble the tacos:On each tortilla, spread 1 tbsp of vegan mayo, add 1-2 tbsp of guacamole, approximately 3 pieces of buffalo cauliflower, a little pickled onion, and a sprinkle of fresh coriander.Serve and enjoy!
As the first guest of our new season titled Community, we are delighted to give you “Mother Earth” herself – Helena Norberg-Hodge.
To say we were blown away is an understatement – Dave announced at least three times that he was her new biggest fan!
Episode 20 – Helena Norberg-Hodge
Helena is a pioneer of the new economy movement and recipient of the Alternative Nobel prize, the Arthur Morgan Award and the Goi Peace Prize for contributing to “the revitalization of cultural and biological diversity, and the strengthening of local communities and economies worldwide.” She is author of the inspirational classic Ancient Futures, and Local is Our Future (2019), and producer of the award-winning documentary The Economics of Happiness. The impact of the global market on food and farming has been a focus of Helena’s work for almost 40 years, including two books (From the Ground Up: Rethinking Industrial Agriculture and Bringing the Food Economy Home: Local Alternatives to Global Agribusiness, as well as a Local Food Toolkit, which won a prestigious UK award for investigative journalism.
She is the founder and director of Local Futures and The International Alliance for Localisation, and a founding member of the International Commission on the Future of Food and Agriculture, the International Forum on Globalization and the Global Ecovillage Network.
Helena speaks with such wisdom and compassion. Her response to the destruction globalisation has had by way of media, food production etc.. and the impact it has had on businesses and individuals, is truly inspiring.
“I really wish before I die that we wake up to look at the bigger picture, which is the bigger system that has essentially imprisoned us and kept us running faster and faster, and as we are running faster and faster we are becoming more and more disconnected internally. We are becoming more and more disconnected from others and from nature, from the land…”
There is so much we can learn from Helena, one podcast episode isn’t enough! We need to rethink how we have been programmed in order to recognise the flaws and make the necessary changes to save our own health and the health of our planet.
This episode is the perfect start to kick off our series on Community. It leaves you wanting to learn more, which we aim to help you with, with our line of equally amazing and inspiring guests.
Each speaker has their own unique experience and wisdom to share with us on a variety of topics, from indigenous tribes to the Blue Zones (areas with the most centenarians), building your own community, farming, and local economics. We cover it all!
This is a lovely, easy take on the classic steamed date pudding. The coconut toffee is delicious; it doesn't taste of coconut but adds a wonderful earthy sweetness with a treacle-like flavour that complements the pudding beautifully. Best served warm with your favourite vanilla ice cream and lots of toffee drizzled over the top!
Chop the dates into small pieces, ensuring there are no hidden stones.
In a bowl, pour the boiling water over the chopped dates and leave to sit.
Make the flax eggs by mixing together the ground flax seeds and water in a mug. Stir well and leave to sit for 5 minutes.
In another bowl, add the sunflower oil, vanilla extract, and molasses. Mix until homogeneous.
In a large bowl, mix together the flour, coconut sugar, baking soda, and baking powder.
In a food processor, blend the soaked dates and water until smooth and caramel-like in texture.
Make a well in the dry ingredients, then mix in the flax eggs, date mixture, and sunflower oil/molasses mixture until well combined.
Line a baking tray (approx. 34cm x 34cm) with baking parchment and pour in the cake batter. Level it out evenly.
Bake in the oven at 180°C for 30 minutes.
While the cake is baking, make the coconut toffee. In a large-bottomed pot over high heat, add the water, lemon juice, and coconut sugar. Whisk continuously to prevent the sugar from sticking and burning.
After approximately 3-4 minutes, the sugar should dissolve into a smooth caramel. Carefully add the coconut cream from the top of the coconut milk can (avoid adding the watery part from the bottom).
Continue to heat and stir until the mixture becomes bubbly and smooth. Once smooth, turn off the heat and leave it to cool and thicken.
Once the cake is baked, remove it from the oven and leave to cool.
When cool, spread ½ of the toffee on top of the cake to glaze it and add sweetness.
Cut the cake into brownie-sized pieces.
Serve the pudding with dairy-free vanilla ice cream and drizzle with the remaining hot toffee. Enjoy!
Bakewell tart is one of our favourite summer treats! When we were kids, Mum used to buy almond fingers that were always devoured – these are a fancier take on those! Although we’re calling this a 5-ingredient recipe, we’ve included vegetable oil as an assumed staple.
Takes 35 minutesminutes
Serves 12
Ingredients
1x 320g sheet of pre-rolled vegan shortcrust pastry
200graspberry jam
Frangipane
200gground almonds
175gpowdered sugar
125gself-raising flour
150mlneutral oile.g., vegetable oil
Optional Extras
25gflaked almonds
75gfresh raspberries
Instructions
Prepare the PastryIf using frozen pastry, allow it to defrost.Roll out the pastry and line a 25 x 18 cm tray (3.5cm deep) with parchment paper. Transfer the pastry to the tray, trimming the edges to fit.
Blind Bake the PastryPreheat the oven to 180°C (fan).Line the pastry with another sheet of parchment paper and fill with baking beans or rice to weigh it down. Bake for 10 minutes, then remove the beans and bake for another 5 minutes to cook the base. Remove from the oven and set aside to cool.
Prepare the FrangipaneWhile the pastry is baking, start the frangipane. In a large mixing bowl, sieve the flour and powdered sugar into the ground almonds, adding a pinch of salt. Stir to combine and break up any lumps.In a separate bowl, mix the oil with 120ml of water, then pour it into the dry ingredients. Stir until combined into a smooth batter.
Assemble the TartSpread the raspberry jam evenly over the cooled pastry, leaving a 1-2 cm border around the edges.Carefully pour the almond mixture over the jam, spreading it evenly without mixing the layers. Dot the fresh raspberries over the almond mixture and gently press them into the frangipane. Scatter the flaked almonds over the top if desired.
Bake the TartReturn the tray to the oven and bake for 30-35 minutes, rotating halfway through to ensure even browning on top.Remove from the oven and allow the tart to cool completely in the tray.
Slice and ServeOnce cooled, cut into fingers (approx. 3 x 12 cm) to yield 10-12 fingers, or cut into your preferred size. Enjoy!