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 ;

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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 minutes

Serves 2

Ingredients
 

Kung Pao Tofu

  • 200 g firm tofu block
  • 8 small dried chillies or 4 large dried red chillies adjust quantity for less spice
  • 4 scallions 1 reserved for garnish
  • 2 cm piece of fresh ginger approx. 8-10g, peeled and finely chopped
  • 2 cloves garlic peeled and finely chopped
  • Large pinch of freshly ground black pepper
  • 40 g unsalted peanuts or roasted cashews
  • 1 large head of bok choy or 90g tenderstem broccoli
  • 1 x 250g pouch of cooked wholemeal rice

Marinade/Sauce

  • 5 tbsp tamari
  • 2 tbsp red wine vinegar
  • 2 tbsp brown sugar
  • 2 tbsp mirin optional
  • 2 tsp cornstarch
  • 2 tbsp water

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!

Nutrition

Calories: 574kcalCarbohydrates: 79gProtein: 25gFat: 23gSaturated Fat: 3gPolyunsaturated Fat: 8gMonounsaturated Fat: 11gTrans Fat: 1gSodium: 444mgPotassium: 2097mgFiber: 12gSugar: 46gVitamin A: 20730IUVitamin C: 454mgCalcium: 665mgIron: 8mg

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The Happy Pear Podcast

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.

Lots of Love,

Dave and Steve

Available now from all good podcast providers:

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REFERENCES

FILM: The Green Sea by Randal Plunkett

Instagram

Dunsany Natural Reserve

An image of 5 minute High protein healthy sandwich

5 Minute High Protein Healthy Sandwich


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:

  • 200 g block tofu
  • 1 tbsp oil
  • 1 large head bok choy
  • 200 g sauerkraut
  • 1 ripe avocado
  • 1 carrot (ribboned)
  • 4 slices bread
  • Pickled carrot ribbons or pickled onion

Marinade:

  • 2 tbsp tamari
  • 1 tsp garlic powder
  • Pinch of chilli flakes or powder
  • 1 tbsp maple syrup
  • 1 tsp rice vinegar
  • 2 tsp sesame seeds

Chinese Infused Nut Butter:

  • 3 tbsp almond or peanut butter
  • 1 tbsp tamari
  • 1 tbsp maple syrup
  • 1 tbsp Chinese five-spice
  • 1 tbsp water

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.

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The Happy Pear Podcast

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:

listen on spotify

An image of Cheesy oyster mushroom "steak" sandwich

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
 

  • 1.5 tbsp oil divided
  • ¾ baguette
  • 200 g oyster mushrooms or mushrooms of choice
  • 1 tbsp tamari
  • 1 red bell pepper
  • 1 onion
  • 4 slices vegan cheese
  • Rocket optional, for garnish
  • 2 tbsp vegan mayonnaise
  • 1 tbsp mustard

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!

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Keyword steak sandwich
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The Happy Pear Podcast

“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.

Big love,

Dave & Steve

References

Available now from all good podcast providers:

listen on spotify

Manchán’s Book: Thirty-Two Words for a Field

Zach Bush MD

Taro Oman mountain runners – Book Born To Run

Richard Heinberg – Our Previous Podcast Episode

Helena Norberg-Hodge

Moy Hill Farm in County Clare

An image of 5 Minute Rogan Josh with Teriyaki Tempeh

5 Minute Rogan Josh with Teriyaki Tempeh


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 minutes

Serves 2

Ingredients
 

For the Curry Base

  • 1 tbsp oil
  • 20 g fresh coriander leaves and stalks
  • 1 red chilli
  • 2 tbsp ground coriander
  • 2 tbsp cumin seeds
  • 2 tbsp garam masala
  • ½ tsp ground black pepper
  • 1 tbsp turmeric
  • 2 tbsp tamari
  • ½ thumb-sized piece of ginger
  • 2 tbsp tomato purée or paste
  • 1 can of coconut milk
  • 1 x 400g tin of black beans
  • 200 g sugar snap peas or mangetout
  • 1 head of pak choi

For the Tempeh

  • 1 tbsp oil
  • 200 g firm fresh tempeh
  • 3 tbsp tamari or soy sauce
  • 2 tbsp maple syrup
  • 1 tbsp apple 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!
 

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The Happy Pear Podcast

“We are victims of our own success”

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:

listen on spotify

Naomi Klein

Helena Norberg-Hodges

Satish Kumar Magazine

Zach Bush MD

image of the happy pear humus variet pack

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

Sweet Beet Hummus: Cooked Chickpeas (48%) (Chickpeas, Water), Beetroot (26%), Rapeseed Oil, Tahini (9%) (Sesame Seeds), Lemon Juice Concentrate, Garlic, Sea Salt, Cumin, Cayenne

Reduced Fat Hummus: Cooked Chickpeas (58%) [Chickpeas, Water], Water, Rapeseed Oil, Tahini (11%) (Sesame Seed), Lemon Juice Concentrate, Garlic (1%), Sea Salt, Cumin, Cayenne

ALLERGEN INFORMATION

For allergens, see Highlighted ingredients.  May contain traces of nuts.

NUTRITIONAL INFORMATION

Typical Values Per 100gReduced Fat*Red PepperSweet Beet
Energy1130kJ1416kJ918kJ
342kcal342kcal222kcal
Fat18.9g28.5g18.3g
Of which: Saturates2.1g2.78g1.7g
Carbohydrates12.8g12.1g8.5g
Of which: Sugars1.1g4.1g2.8g
Fibre4.7g5.0g2.9g
Protein7.5g6.8g5.1g
Salt0.98g0.95g1.62g
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.

Episode 28 – Joe Keohane

In this episode we talk to him about his latest book; The Power of Strangers; The Benefits of Connecting in a Suspicious World – An exploration of why we don’t talk to strangers, and the wonderful things that would happen if we did.

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:

listen on spotify

Theodore Zeldin

An image of Charred courgette Reuben sandwich

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
 

  • 4 slices of sourdough bread
  • 200 g BBQ sauce
  • 100 g tempeh or aubergine
  • 75 g vegan mayo
  • 100 g red sauerkraut (or sauerkraut of choice)
  • 8 sliced gherkins (pickled cucumbers)
  • 2 slices of vegan cheddar cheese
  • 1 medium courgette (approx. 200g)
  • 1 tbsp oil
  • Pinch of 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.
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An image of The 3 best ways to cook tofu

The 3 Best Ways to Cook Tofu


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!

Takes

Serves

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An image of Tofu dish

Sticky BBQ Rib Tofu


This recipe mimics BBQ ribs using tofu and a sticky glaze. It's delicious and super satisfying!

Takes

Serves

Ingredients
 

  • 200 g firm tofu

Marinade

  • 8 tbsp ketchup 90g
  • 3 tbsp tamari
  • 1 tsp vinegar
  • ¼ tsp chilli powder or sriracha optional
  • 8 tbsp brown sugar 50g
  • 1 tsp paprika

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!
Print Recipe
An image of Tofu dish

Crispy Breaded Tofu – Tofu schnitzel


This tofu schnitzel is a game-changer with its miso and mustard marinade, delivering bold flavours and great texture.

Takes

Serves

Ingredients
 

  • 200 g firm tofu

Marinade

  • 3 tbsp miso paste
  • 2 tbsp mustard
  • 1 tbsp oil
  • 2 tbsp water
  • 1 tbsp garlic powder
  • 1 tbsp nutritional yeast

Breadcrumb Ingredients

  • 80 g panko breadcrumbs
  • 1 tsp dried mixed herbs
  • 1 tsp onion powder
  • Pinch of 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.
Print Recipe
An image of Tofu dish

Buffalo Battered Tofu Tenders


We double-batter tofu to create a crispy shell, while the air-fryer gives it a slightly "meaty" texture.

Takes

Serves

Ingredients
 

  • 200 g firm tofu
  • 50 g white flour
  • 90 ml plant milk
  • tsp garlic powder
  • tsp paprika
  • 2 tbsp tomato purée
  • 2 tbsp apple cider vinegar
  • 2 tbsp maple syrup
  • 1 tsp chilli 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!
Print Recipe

The Happy Pear Podcast

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.

Big love,

Dave & Steve

References

thevillage.ie

openfoodnetwork.ie

Available now from all good podcast providers:

listen on spotify

An image of an Easy 5 ingredient chocolate cake

5 Ingredient Chocolate Cake


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
 

  • 200 g all-purpose white flour
  • 70 g cocoa powder
  • 1 tbsp baking powder
  • 180 g coconut sugar or caster or muscovado sugar
  • 130 g sunflower oil
  • 500 ml boiling water

Instructions
 

  • Prepare for Baking
    Preheat the oven to 180°C.
    Line a springform cake tin with baking parchment.
  • Combine Dry Ingredients
    Sieve the flour and cocoa powder into a large mixing bowl.
    Add the baking powder and sugar, and mix well to combine.
  • Add Wet Ingredients
    Add the sunflower oil and boiling water to the dry ingredients.
    Fold everything together until you have a smooth, consistent batter.
  • Bake
    Pour 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 Serve
    Remove 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.

Video

Print Recipe

Roasted Red Pepper Pasta

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

creamy red pepper pasta

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.

creamy red pepper pasta in pan

Serving suggestions for this Roasted red pepper pasta dish?

Our favourite Pasta recipes

An image of Roasted red pepper pasta

Roasted Red Pepper Pasta

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.
5 from 1 vote
Prep Time 5 minutes
Cook Time 5 minutes
10 minutes
Total Time 10 minutes
Servings 4 people
Calories 513 kcal

Ingredients
  

  • 300 g wholemeal pasta of choice use gluten-free if coeliac

For the Red Pepper Sauce:

  • 100 g raw cashew nuts
  • 500 ml oat milk
  • 1 tsp salt
  • ¼ tsp ground black pepper
  • 1 tsp garlic powder
  • 15 ml lemon juice
  • 100 g roasted red peppers from a jar

For the Vegetables:

  • 100 g frozen peas
  • 200 g mushrooms
  • 1 tbsp tamari or soy sauce

To Serve:

  • 75 g roasted red peppers from a jar
  • 20 g fresh 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!

Video

Nutrition

Calories: 513kcalCarbohydrates: 84gProtein: 22gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 6gSodium: 1796mgPotassium: 708mgFiber: 5gSugar: 14gVitamin A: 943IUVitamin C: 32mgCalcium: 259mgIron: 7mg
Tried this recipe?Let us know how it was!
An image of Crispy Pasta Chips and Roasted Red Pepper Dip

Crispy Pasta Chips and Roasted Red Pepper Dip


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 minutes

Serves 2

Ingredients
 

  • 200 g dry rigatoni or tube pasta of choice 
  • 30 g vegan parmesan or white cheddar cheese grated vegan
  • 15 g breadcrumbs
  • 1/2 tsp paprika
  • Pinch of salt
  • Pinch of pepper
  • 1 tbsp oil or pesto of choice

Spice Mix

  • 1/2 tsp sea salt or garlic/onion salt 
  • 1/4 tsp cayenne pepper – less if you prefer less heat 
  • 3 tsp Toasted sesame seeds – crushed 

Red Pepper Dip

  • 175 g raw cashew nut
  • 2 tsp garlic Powder
  • 50 g roasted red pepper (from a jar)
  • 1 lemon
  • 1/2 tsp salt
  • 1/2 tsp back pepper
  • Pinch chilli flakes
  • 100 ml water

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!

Video

Print Recipe

The Happy Pear Podcast

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:

listen on spotify

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!

Big love,

Dave & Steve

Reference

“Fit for Life” by Harvey Marilyn Diamond

Available now from all good podcast providers:

listen on spotify

The Happy Pear Tasty Tikka

INGREDIENTS

Tomatoes (52%), Coconut (10%), Onion (10%), Agave Syrup, Rapeseed Oil, Red Pepper, Concentrated Lemon Juice, Tomato Paste, Cornflour, Spices (1%), Ginger Purée, Garlic Purée, Soy Sauce [Water, Soybeans, Spirit Vinegar, Salt], Red Chilli Purée (0.6%), Coriander (0.4%), Salt, Ground Coriander (0.2%)

ALLERGEN INFORMATION

For allergens, including Cereals containing Gluten, see highlighted ingredients.

NUTRITIONAL INFORMATION

Typical(as sold) per 100g
Energy753kJ
181kcal
Fat13g
Of which Saturates6.3g
Carbohydrate13g
Of which Sugars6.6g
Fibre2.1g
Protein2.0g
Salt0.50g
This Pack Contains 2 Servings
An image of Chocolate biscuit cake with 5 ingredients

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
 

  • 200 g vegan-rich tea or digestive biscuits
  • 200 g dark chocolate
  • 100 g coconut oil
  • 100 g maple syrup
  • 50 g walnuts or goji berries

Instructions
 

  • Prepare the Chocolate Mixture
    Place 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 Cake
    Line 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 Chill
    Pour 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 Enjoy
    Once set, remove from the tin, slice, and serve. Enjoy this nostalgic treat!

Video

Print Recipe
The Happy Pear Lovely Lentil Bolognese

INGREDIENTS

Italian Chopped Tomatoes (36%), Tomatoes (29%), Green Lentils (10%), Mushroom (9%), Onion, Agave Syrup, Cornflour, Tomato Paste (1.9%), Concentrated Lemon Juice, Sundried Tomatoes, Extra Virgin Olive Oil, Herbs (0.8%), Salt, Soy Sauce [Water, Soybeans, Salt, Spirit Vinegar], Black Pepper

ALLERGEN INFORMATION

For allergens, including Cereals containing Gluten, see highlighted ingredients.

NUTRITIONAL INFORMATION

Typical(as sold) per 100g
Energy250kJ
59kcal
Fat1.2g
Of which Saturates0.2g
Carbohydrate9.3g
Of which Sugars3.7g
Fibre1.0g
Protein2.3g
Salt0.64g
This Pack Contains 2 Servings
The Happy Pear Spicy Cherry Tomato

INGREDIENTS

Tomatoes (40%), Italian Chopped Tomatoes (30%), Cherry Tomatoes (10%), Onion, Agave Syrup, Cornflour, Garlic Purée, Tomato Paste (2%), Concentrated Lemon Juice, Extra Virgin Olive Oil, Salt, Red Chilli Purée (0.5%), Basil, Spices (0.2%), Chilli Powder, Chilli Flakes, Tomato Purée (0.1%)

ALLERGEN INFORMATION

No allergens

NUTRITIONAL INFORMATION

Typical(as sold) per 100g
Energy218kJ
52kcal
Fat1.1g
Of which Saturates0.1g
Carbohydrate9.1g
Of which Sugars5.1g
Fibre0.7g
Protein1.0g
Salt0.62g
This Pack Contains 2 Servings
The Happy Pear Thai Tastic

INGREDIENTS

Water, Green Chilli Purée (12%), Coconut (10%), Onion, Rapeseed Oil, Agave Syrup, Green Pepper, Red Pepper, Sweet Potato, Mushroom, Concentrated Lemon Juice, Cornflour, Soy Sauce [Water, Soybeans, Spirit Vinegar, Salt], Garlic Purée, Spices, Ginger Purée (1%), Coriander (1%), Salt, Lemongrass (0.3%), Lime Leaves, Ground Coriander.

ALLERGEN INFORMATION

For allergens, including Cereals containing Gluten, see highlighted ingredients.

NUTRITIONAL INFORMATION

Typical(as sold) per 100g
Energy737kJ
178kcal
Fat13g
Of which Saturates6.4g
Carbohydrate12g
Of which Sugars6.8g
Fibre2.5g
Protein1.9g
Salt0.57g
This Pack Contains 2 Servings
The Happy Pear Thats Korma

INGREDIENTS

Water, Tomatoes, Coconut (9%), Sultanas, Carrots, Rapeseed Oil, Sweet Potato (5%), Onion, Agave Syrup, Concentrated Lemon Juice, Ginger Purée, Garlic Purée, Cornflour, Spices (1.1%), Coriander (0.6%), Salt

ALLERGEN INFORMATION

No allergens

NUTRITIONAL INFORMATION

Typical(as sold) per 100g
Energy753kJ
181kcal
Fat13g
Of which Saturates6.3g
Carbohydrate13g
Of which Sugars6.6g
Fibre2.1g
Protein2.0g
Salt0.5g
This Pack Contains 2 Servings
image of the happy pear unbeetable burgers

INGREDIENTS

Mushroom (19%), Water, Sweet Potato (14%), Beetroot (10%), Onion, Black Beans, Textured Pea Protein, Coconut Oil, Thickener (Cellulose), Sunflower Oil, Tomatoes, Salt, Garlic, Beetroot Juice Concentrate (0.8%), Ginger, Smoked Paprika, Bamboo Fibre, Yeast Extract, Herbs, Spices, Spice Extract, Herb Extract, Natural Flavourings

ALLERGEN INFORMATION

No allergens present

NUTRITIONAL INFORMATION

Typical(as sold) per 100g
Energy582kJ
140kcal
Fat8.4g
Of which Saturates4.7g
Carbohydrate6.3g
Of which Sugars0.6g
Fibre7.5g
Protein6.1g
Salt1.6g
This pack contains 2 servings
image of the happy pear blissful burgers

INGREDIENTS

Sweet Potato (16%), Chickpea, Water, Butternut Squash (10%), Spinach, Peas, Onion, Coconut Oil, Thickener (Cellulose), Textured Pea Protein, Spices (2.5%), Sunflower Oil, Tomatoes, Salt, Garlic, Ginger, Bamboo Fibre, Herbs (0.1%), Yeast Extract, Spice Extract, Herb Extract, Natural Flavouring

ALLERGEN INFORMATION

No allergens present

NUTRITIONAL INFORMATION

Typical(as sold) per 100g
Energy604kJ
146kcal
Fat7.7g
Of which Saturates4.0g
Carbohydrate7.8g
Of which Sugars0.6g
Fibre11g
Protein5.8g
Salt1.3g
This pack contains 2 servings
The Happy Pear The Happy Ragu

INGREDIENTS

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
Energy243kJ
58kcal
Fat1.8g
Of which Saturates0.2g
Carbohydrate8.3g
Of which Sugars4.1g
Fibre1.7g
Protein1.3g
Salt0.59g
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:

listen on spotify

An image of Vegan BBQ 101, charred portobello burgers

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 minutes

Serves 3

Ingredients
 

For the Marinade:

  • 2 cloves garlic
  • ½ tbsp dried oregano
  • ½ tbsp dried mixed herbs
  • 2 tbsp wholegrain mustard or Dijon
  • 50 ml balsamic vinegar approx. 6 tbsp
  • 3 tbsp tamari
  • 4 tbsp oil
  • Pinch of salt
  • Pinch of freshly ground black pepper

For the Rest:

  • 2 large portobello mushrooms
  • 150 g aubergine approx. half a medium aubergine
  • 4 corn on the cob
  • 250 g cooked potatoes
  • 150 g cooked carrots
  • 1 red onion
  • ½ tsp paprika
  • 2 burger buns optional

For the Salsa:

  • 2 grilled corn on the cob from above
  • 1 ripe avocado
  • 10 cherry tomatoes
  • 2 limes
  • 3 stalks fresh coriander
  • 2 scallions or 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!

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The Happy Pear Podcast

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:

listen on spotify
An image of High protein lasagna

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

  • 2 red onions
  • 3 cloves of garlic
  • 1 fresh chilli
  • 400 g sweet potatoes
  • 1 courgette
  • 2 yellow peppers
  • 1 x 400 g tin cooked lentils drained and rinsed
  • 2 x 400 g tins chopped tomatoes
  • 100 g tomato purée
  • 5 sun-dried tomatoes dried ‘leathery’ type, chopped
  • 100 ml red wine
  • 1 bay leaf
  • A few sprigs of thyme
  • 1.5 tbsp maple syrup
  • 1 tsp salt
  • 50 g baby spinach

High Protein Béchamel Sauce

  • 3 tbsp olive oil
  • 3 tbsp gram flour chickpea flour; substitute with plain flour if unavailable
  • 50 ml light tahini
  • 300 g silken tofu
  • 200 ml oat milk
  • Pinch of salt
  • Pinch of ground black pepper
  • ¼ tsp nutmeg

To Serve

  • 100 g vegan 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!

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An image of Easy Vegan Brownie

Easy Vegan Brownie


A really fudgy, dense brownie that rides the line between cake, cookie, and fudge.

Takes

Serves 15

Ingredients
 

  • 300 g dark chocolate (55% cocoa)
  • 125 ml coconut oil
  • 80 ml non-dairy milk
  • 200 g white flour
  • 125 g Demerara sugar (or coconut sugar)
  • flax eggs (1½ tbsp ground flax seeds mixed with 4½ tbsp water)
  • 1 tbsp vanilla extract
  • Pinch of salt
  • 1 tsp baking powder

Instructions
 

  • Preheat the oven to 160°C (fan).
  • 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.
  • Once cooled, cut into squares and enjoy!

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The Happy Pear Podcast

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.

Big love,

Dave & Steve

Available now from all good podcast providers:

listen on spotify

Further information on Bruce Parry:

https://www.bruceparry.com/

Reference:

Viktor Frankl 

Sir Ken Robinson

George Lamb and We Are Grow

An image of Aubergine Parmigiana (easy digestion recipe)

Aubergine Parmigiana (Low Fod map)


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 minutes

Serves 6

Ingredients
 

For the Aubergine & Sweet Potato Layers:

  • 450 g aubergines max 450 g
  • 450 g sweet potatoes approx. 2 medium sweet potatoes
  • 2 tbsp olive oil

For the Tomato Sauce:

  • 1 tbsp olive oil
  • The green part of 1 leek approx. 200 g
  • 1 large carrot 300 g max
  • 1 red chilli
  • 150 ml red wine
  • 2 tbsp tamari
  • 200 g fresh cherry tomatoes
  • 400 g fresh tomatoes
  • 1 x 400 g tin chopped tomatoes
  • Salt and pepper to taste

For the Bechamel:

  • 4 tbsp olive oil
  • 5 tbsp rice flour or other gluten-free, low FODMAP white flour
  • 500 ml almond or rice milk
  • 1 tsp salt
  • Pinch of nutmeg
  • 1 tsp black pepper
  • 1 bay leaf
  • 3 tbsp nutritional yeast

For the Topping:

  • 40 g gluten-free breadcrumbs
  • ½ tbsp oil
  • ¼ tsp salt and pepper
  • 1 large 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.

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    An image of Epic vegan BBQ Skewers - Teriyaki Tofu & Mushroom

    Teriyaki Tofu and Mushroom Skewers


    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 minutes

    Serves 4

    Ingredients
     

    • 200 g Oyster mushrooms (or portobello mushrooms)
    • 150 g firm tofu
    • 1/2 small red onion
    • 1 small red pepper
    • 1 scallion
    • Marinade
    • 2 cloves garlic
    • 3 tbsp sesame seeds
    • 3 tbsp tamari
    • 3 tbsp olive oil
    • Pinch of pepper
    • Pinch of salt
    • Teriyaki sauce
    • 4 tbsp maple syrup
    • 1 clove of garlic (or ½ tsp garlic powder)
    • 10 g fresh ginger (or 1 tsp ginger powder)
    • 2 tsp tomato paste
    • 2 tbsp tamari
    • 1 tbsp rice wine vinegar (or any vinegar)
    • 2 tsp cornflour

    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!

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    The Happy Pear Podcast

    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!

    Big love,

    Dave & Steve

    Available now from all good podcast providers:

    listen on spotify

    Further information on Dan Buettner:

    His books:

    The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest, Thrive: Finding Happiness the Blue Zones Way, 

    The Blue Zones Solution: Eating and Living Like the World’s Healthiest People

    The Blue Zones of Happiness 

    Reference:

    Richard Leider Calling Cards 

    An image of Easy 5 ingredient cheesecake

    Easy 5 Ingredient Vegan Cheesecake


    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:

    • 200 g cashew nuts
    • 200 g pitted dates
    • 2 tbsp coconut oil

    Cashew Cheese Layer:

    • 250 g raw cashew nuts (boil for 10 mins to soften or soak overnight)
    • 250 g vegan cream cheese
    • 100 g coconut oil
    • 150 g maple syrup

    Optional Blueberry Coulis:

    • 300 g frozen blueberries
    • 50 ml boiling 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!

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    An image of Buffalo cauliflower wing tacos with quick pickled onion

    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

    • 1 small to medium head of cauliflower (600g without leaves)

    For the Batter

    • 100 g white flour
    • 1 tbsp paprika
    • 1 tsp garlic powder
    • 1 tsp salt
    • ½ tsp black pepper
    • 180 ml plant milk

    For the Sauce

    • 4 tbsp water
    • 3 tsp garlic powder
    • 2 tsp paprika
    • 2 tbsp tomato purée
    • 2 tbsp apple cider vinegar
    • 2 tbsp maple syrup
    • 1 tsp salt
    • 1 tsp chilli powder (or ½ tsp if you are sensitive to spice)

    Guacamole

    • 2 ripe avocados
    • Juice of 2 limes
    • 20 g coriander (half for garnish, half for guacamole)
    • ¾ tsp salt
    • Pinch of black pepper

    Quick Pickled Red Onion

    • 1 medium red onion (thinly sliced, approx. 175g)
    • 100 ml vinegar
    • 100 ml water
    • Pinch of salt

    Other

    • 8 small tortillas or wraps
    • 8 tbsp vegan 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!

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    The Happy Pear Podcast

    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!

    Stay tuned each Wednesday for the next episode.

    Big love,

    Dave & Steve

    Available now from all good podcast providers:

    listen on spotify

    References:

    World Localization Day

    Documentaries:

    Biggest Little Farm

    The Uber Story

    People:

    Naomi Klein

    Zach Bush MD

    An image of Sticky toffee pudding

    Sticky Toffee Pudding


    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!

    Takes

    Serves

    Ingredients
     

    Pudding:

    • 200 g pitted medjool dates (chopped)
    • 200 ml boiling water
    • 2 flax eggs (2 tbsp ground flax seeds & 6 tbsp water)
    • 75 g sunflower oil
    • 2 tbsp molasses (or treacle/maple syrup)
    • 1 tsp vanilla extract
    • 50 g coconut sugar
    • 150 g white flour
    • 1 tbsp baking powder
    • 1 tsp baking soda

    Toffee:

    • 50 ml water
    • Juice of ½ lemon
    • 250 g coconut sugar (or muscovado sugar)
    • 1 full-fat can of coconut milk

    Instructions
     

    • Preheat the oven to 180°C.
    • 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!

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    An image of bakewell squares

    5 Ingredient Easy Bakewell


    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 minutes

    Serves 12

    Ingredients
     

    • 1 x 320g sheet of pre-rolled vegan shortcrust pastry
    • 200 g raspberry jam

    Frangipane

    • 200 g ground almonds
    • 175 g powdered sugar
    • 125 g self-raising flour
    • 150 ml neutral oil e.g., vegetable oil

    Optional Extras

    • 25 g flaked almonds
    • 75 g fresh raspberries

    Instructions
     

    • Prepare the Pastry
      If 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 Pastry
      Preheat 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 Frangipane
      While 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 Tart
      Spread 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 Tart
      Return 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 Serve
      Once cooled, cut into fingers (approx. 3 x 12 cm) to yield 10-12 fingers, or cut into your preferred size. Enjoy!

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    The Happy Pear Podcast

    This week’s podcast is with the brilliant Professor Paul Dolan.

    Paul is a Professor of Behavioural Science at the London School of Economics and Political Science. He also is an author and hosts his own popular podcast called Duck-Rabbit

    Episode 19 – Prof Paul Dolan

    We had a great laugh with Paul, our conversation focused on the many facets of Happiness and how one glove does not fit all.

    “This idea that one size fits all approach to living well, would be evolutionarily stupid. We would never evolve to be where we are if everyone was the same. So purely from an efficiency perspective, it makes sense that society has different types of people. So it’s about finding out where you are in that distribution…”

    Paul uses data and analytics to question our perceptions of happiness and the myths we have been fed or “narrative traps” around stories of love, marriage, ambition, and success. 

    He has an amazing way of using everyday examples to convey his points, which makes his work so relatable and brilliant.

    “What you want money to be is like a referee in a football game. They always say referees have the best game when no one knows they are there. And that’s kind of how you want money to be, you want it to be there because you need it but not paying attention to it.”

    A great episode, we hope you enjoy it as much as we did.

    Big love,

    Dave & Steve

    Available now from all good podcast providers:

    listen on spotify

    Further reading by Prof Paul Dolan:

    Books:

    Happiness By Design

    Happy Ever After

    Podcast:

    Duck-Rabbit

    An image of Chocolate Lava cake

    Chocolate Lava cake with 5 ingredients


    This is oozy, epic and a wonderful take on the classic that only takes 15 mins to make and is a super impressive dessert! It works great being done ahead of time and stored in the fridge and baked just before you serve! We served ours with some vegan ice cream for a real treat!

    Takes

    Serves 4

    Ingredients
     

    • 75 g self raising flour
    • 125 g icing sugar
    • 40 g cocoa powder – 9 tbsp
    • 70 ml sunflower oil
    • 20 g dark chocolate

    Instructions
     

    • Preheat oven to 200 C fan
    • To start, grease 4 x 5oz ramekins ( or any similar size oven proof cup, approx 7- 8 cm wide, 4.5 cm high) . It is important to grease the ramekins/cup very well or the cake will be difficult to unmold,we used softened vegan butter to grease our ramekins. Next flour the greased ramekin, add a couple of tablespoons of flour to each ramekin/cup and roll it on its side so the flour coats all the butter, knocking out any excess flour into a bowl and giving a final knock upside down to remove the flour (this makes sure the cake does not have a chalky appearance when unmolded). Place the ramekins/cups on a baking tray.
    • Roughly chop the chocolate into small pieces or you can use dark chocolate drops.
    • Sieve the dry ingredients with a pinch of salt into a large mixing bowl, and mix so everything is combined. In a separate jug mix the 70ml of sunflower oil with 100ml of water and mix well. Make a well in the dry ingredients, add the wet and mix using a spatula or spoon until well combined and you have a nice shiny loose batter. Divide the batter between the ramekins evenly.
    • Add roughly a ¼ of the chocolate or 5g to the centre of the batter in each cup. And press down with a small spoon so it is just submerged in the batter, taking care not to press it all the way down to the bottom.
    • Bake in the preheated oven for 12 mins at 200 C fan. It is important not to over cook the cakes or the liquid centre will cook through.
    • Remove from the oven. Leave to sit for 1 minute, using a butter knife, run it gently around the rim to loosen from the ramekin, then serve as is in the ramekin. Or invert onto a plate or bowl, leave for a few seconds, then carefully remove the hot ramekin using a teatowel. Serve immediately with vegan ice cream or cream.

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    An image of Easy falafel

    Easy Falafel in 10 Minutes


    Traditionally, falafel is made with soaked chickpeas, but we’ve simplified the process for one of our favourite snacks. These falafels are quick and delicious, taking only 5 minutes to prepare and 5 minutes to fry. For a healthier option, bake them instead.

    Takes 10 minutes

    Serves 2

    Ingredients
     

    Falafel:

    • 800 g two tins cooked chickpeas
    • 1/4 red onion
    • 2 cloves garlic
    • 20 g fresh parsley or coriander
    • 2 tbsp chickpea flour
    • 2 tsp ground cumin
    • 1 tsp ground coriander
    • 1/4 tsp black pepper
    • 1/4 tsp ground chilli
    • 1/2 tsp baking powder to make the falafel a little fluffier
    • 1 tbsp lemon juice
    • 1 tsp salt
    • 3 tbsp oil for cooking the falafels

    Herby Salad:

    • 25 g fresh coriander or flat-leaf parsley
    • 1/4 cucumber
    • 1/4 red onion
    • Pinch of salt
    • 1 tbsp oil
    • 1 tbsp pomegranate seeds

    To Serve:

    • 2 flatbreads
    • 150 g hummus
    • Your favourite chilli sauce optional

    Instructions
     

    • Drain and rinse the chickpeas. Peel and finely dice the onion and garlic.
    • Add the chickpeas, onion, and garlic to a food processor with the remaining falafel ingredients. Pulse until combined but maintain some texture.
    • Transfer the mixture to a large bowl. Taste and adjust seasoning, adding more spices for a spicier falafel if desired.
    • Shape the mixture into small balls with clean hands, ensuring they are well-compressed.
    • Heat a non-stick pan on high heat and add 3 tbsp oil. Once hot, carefully add the falafels and fry until golden brown on all sides.
    • Alternatively, bake on a lined baking tray in a preheated oven at 180°C for 20–25 minutes until golden brown and cooked through.
    • For the herby salad, finely dice the onion, cucumber, and herbs. Mix with the pomegranate seeds, oil, and a pinch of salt. Season to taste.
    • Serve the falafels on flatbread with hummus, the herby salad, and optional chilli sauce. Enjoy!

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    An image of Channa Masala with a chickpea Dosa

    Channa Masala with Chickpea Dosa


    A delicious and satisfying dish combining a spicy chickpea masala served with a gluten-free, quick, and easy chickpea flour dosa. This is a healthier take on the classic street food from Northern India.

    Takes

    Serves 2

    Ingredients
     

    • 800 g tinned chickpeas
    • 800 g tinned chopped tomatoes
    • 1 large or 2 small red onions
    • 2 large or 3 medium cloves garlic
    • 12 g ½ thumb-sized piece ginger
    • 1.5 tbsp oil for cooking
    • 1 tbsp garam masala
    • 1 tsp chilli powder
    • 1 tbsp ground cumin
    • 1 tbsp ground coriander
    • 1 tsp turmeric
    • ½ tsp cinnamon
    • ½ tsp black pepper
    • 1 tsp salt
    • 50 g fresh spinach
    • 15 g small bunch fresh coriander for garnish
    • 100 g chickpea flour
    • 200 ml oat milk or water
    • 1 tbsp sunflower oil
    • ½ tsp ground cumin
    • ½ tsp ground coriander
    • ½ tsp garlic powder
    • ½ tsp salt

    Instructions
     

    • Prepare the Channa Masala:
      Peel and roughly chop the onion. Peel and finely chop the garlic and ginger. Drain and rinse the chickpeas.
      Pick the coriander leaves from the bunch and finely chop the stalks.
      Measure out the spices.
    • Cook the Masala:
      In a large, flat non-stick pan, heat 1.5 tbsp of oil over high heat. Once hot, add the onions and cook for 3 minutes until they start to brown, stirring occasionally.
      Reduce the heat to medium, then add the garlic, ginger, and coriander stalks. Cook for 2 minutes, stirring to prevent the garlic from burning.
      Add all the spices (garam masala, chilli powder, ground cumin, ground coriander, turmeric, cinnamon, black pepper, and salt) and cook for 1 minute to release their flavours.
      Add the chopped tomatoes, stir, and cook for 3-4 minutes.
      Transfer the mixture to a food processor and blend until smooth.
    • Finish the Channa Masala:
      Return the blended mixture to the pan and add the drained chickpeas. Heat for 1-2 minutes until warmed through.
      Add the fresh spinach and stir until wilted. Taste and adjust the seasoning to your liking with more salt, pepper, lime, or chilli.
      Stir in the fresh coriander leaves and set aside while you prepare the dosa.
    • Prepare the Chickpea Dosa:
      Sift the chickpea flour into a large mixing bowl. Add the ground cumin, ground coriander, garlic powder, and salt. Mix well.
      Make a well in the centre and gradually add the oat milk (or water), whisking until there are no lumps and the batter is smooth.
    • Cook the Dosa:
      Heat a medium to large (30 cm) non-stick pan over high heat. Once hot, reduce the heat to medium. Lightly grease the pan with ½ tsp neutral oil, using kitchen paper to remove any excess oil.
      Pour roughly 60 ml (about a quarter) of the batter onto the pan. Use the back of the ladle to spread the batter quickly and evenly across the pan, creating a thin pancake.
      Cook for 2 minutes per side, flipping carefully with a spatula. Repeat the process until you have 4 larger or 6 smaller pancakes. Keep them warm in a preheated 100°C oven if necessary.
    • Serve:
      Reheat the channa masala and serve it with the freshly made dosa.

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    The Happy Pear Podcast

    For any of you who haven’t had the pleasure of listening to Doctor Alan Desmond, this is a real treat.

    In many ways, we feel he is our ‘Father of Gut Health’! A great friend of ours that we have had the pleasure to work with on a number of occasions, including on our own Healthy Gut Course.

    Episode 17 – Dr. Alan Desmond

    For over 17 years Dr Al has been studying the gut. Not the easiest undertaking as you’ll hear from this episode. He voices the connection between your gut, your immune system, your mental health and how the food you eat is the backbone behind your overall health.

    “What should I eat could be one of the most important questions of the 21st Century… When you look at any gut health issue the evidence all points to the same thing, the emulsifiers, the junk food, the food-like substances that make up 60% of the food consumed in the western world, these have massive effects on our gut health and gut microbiome…”

    He has an amazing way of distilling information in a tangible and relatable way. We talk at length about the importance of gut health, nature, food, and questioning our western approach to health and our current state of affairs in this pandemic.

    “The UN report published last August says the number one thing we can each do to reduce the risk of a future pandemic is by removing or reducing the animal protein that we eat every day. Our current western diets with high consumption of animal protein mean that we keep hundreds of millions of animals in badly sanitized closed confined spaces, which is a breeding ground for future pandemic virus”

    In 2019 we had the pleasure of going over to Devon where we assisted in the South By South West Plant-Based Challenge, a phenomenal challenge where Dr Al invited more than 70 medical professionals from the NHS to adopt a healthy plant-based diet to prove to them it would improve their energy levels, reduce their cholesterol, and overall make them feel good. It really was an amazingly rewarding experience that has done a lot of good for spreading awareness about our broken western health system. However, we have still so much work to do.

    This is an episode that packs a punch! We hope you enjoyed it as much as we did.

    Big love,

    Dave & Steve

    Available now from all good podcast providers:

    listen on spotify

    Further Information:

    For those interested in learning more about Doctor Alan Desmond, he has a brilliant book called The Plant-Based Diet Revolution

    Creamy Mushroom Pasta

    This creamy mushroom pasta recipe was so popular we made a product which we sell in over 1000 stores around ireland, its easy to make and is a total crowd pleaser. Use wholemeal pasta if you can as its higher in fibre.

    Takes: 15mins | Makes: 4 Servings | Difficulty: Beginner

    When we first went plant-based the idea of making a cream sauce or béchamel sauce without cream or milk was a wild idea but nowadays its so easy and common, however this Creamy mushroom pasta recipe will have you wanting more. Here we make and easy béchamel sauce using oat milk, simply replace with rice, coconut or almond for a gluten free version. Pasta can often get a bad wrap as its high in carbs and carbs can be often mis construed to be “bad” however carbs are one of our main bodies fuel sources. The problem with carbs is that most of the carbs we consumer in modern day societies are refined carbs stripped of their fibre, and nutrition making their sugars more available. Try to use wholemeal pasta instead of white pasta, its a simple swap and just means your microbiome and digestion will benefit from the extra roughage.

    How to make this creamy mushroom pasta dish – step by step photograph guide

    1. Gather your ingredients
    2. Heat a non stick pan on medium heat, add the cashew nuts and keep them moving till they start to brown. This should take between 5-6 mins, be careful not to burn the nuts.
    3. Peel and finely chop the onions and garlic, chop the mushrooms and broccoli into small pieces. 
    4. Fill and boil the kettle, Cook the pasta as per the instructions on the back of the pack adding the broccoli to the pasta so it cooks at the same time, the broccoli should only take 3-4 mins to cook, drain and rinse the pasta and broccoli in cold water to stop them both cooking.
    5. Put a non stick frying pan on high heat and allow the pan to get super hot. Once super hot add the onions and garlic and fry until they start to brown.
    6. Once they start to brown and stick a little add some veg stock (approx 1 tsp) or water to clean the pan and incorporate the browned flavour to the dish. This should take about 3-5 mins.

    5. Add the mushrooms and fry for 3-4 mins again adding a little water or veg stock if they start to stick. You want to ensure you are frying rather than boiling (frying there is little or no liquid or water in the pan vrs boiling the veg is submerged under water.) Add 3 tbsp of tamari/ soy sauce and fry for a further 2 mins. Turn off the heat and remove the mushroom mixture and set aside.

    8. Time to make the sauce, in a blender add the cashew nuts, soy milk or milk of choice, lemon, salt and garlic powder and blend till super smooth, if your blender is not that good just sieve out any pieces and follow the next step just leave it to reduce or thicken for a little longer.

    Put the frying pan back on high heat, add the sauce and heat up and allow the sauce to reduce & thicken for 2-3 mins. Add the cooked pasta and broccoli straight into the sauce. If the sauce gets too thick add a little pasta water to reach the desired thickness of sauce. Taste and season to your liking.

    Chop the chilli (removing seeds if you want it less hot) and pluck the thyme off the stalk and serve to add flavour and garnish

    enjoy.

    FAQ – frequently asked questions

    Can I substitute the mushrooms?

    Yes of course, many people dont like the texture and taste of mushrooms, just replace them with equal portion of similar fast cooking veg such as courgettes, fine beans, peppers, sugar snaps or even some cooked beans or cooked lentils.

    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?

    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 dont 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 the pasta dish 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 and then use gluten free flour and ensure the tamari you use is also gf.

    Serving suggestions for this Creamy Broccoli and Mushroom Penne?

    Our favourite Pasta recipes

    An image of Creamy Mushroom Pasta

    Easy Creamy mushrooms pasta


    An easy, comforting dish that feels like a belly hug at the end of a busy day.

    Takes

    Serves 4

    Ingredients
     

    • 1 red onion
    • 2 cloves of garlic
    • 120 g mushrooms ideally a mix of oyster, shiitake, chestnut, and button mushrooms
    • 2-3 tbsp tamari or soy sauce
    • 100 ml vegetable stock or water
    • 200 g wholemeal penne pasta

    Creamy Sauce

    • 60 g toasted cashew nuts
    • 300 ml oat milk or another non-dairy milk of choice
    • Juice of half a lemon
    • 1 tsp salt
    • 1 tsp garlic powder

    To Serve

    • Oregano or another herb of choice
    • 1 chilli chopped (remove seeds for less heat)

    Instructions
     

    • Toast the Cashew Nuts
      Heat a non-stick pan over medium heat. Add the cashew nuts and toast, stirring continuously, until golden brown (5-8 minutes). Be careful not to burn them.Peel and finely chop the onion and garlic. Chop the mushrooms into small pieces.Fill and boil the kettle. Cook the pasta according to the package instructions.
    • Prepare the Vegetables and Pasta
      Peel and finely chop the onion and garlic. Chop the mushrooms into small pieces.
      Fill and boil the kettle. Cook the pasta according to the package instructions.
    • Cook the Vegetables
      Heat a non-stick frying pan on high heat until hot. Add the onion and garlic and fry for about 3 minutes, stirring regularly. If they begin to stick, add 1-2 tbsp vegetable stock or water to deglaze the pan and incorporate the browned flavours.
      Add the mushrooms and cook for 3-4 minutes, stirring occasionally. If needed, add a little more stock or water to prevent sticking.
      Stir in the tamari or soy sauce and cook for another 1-2 minutes. Turn off the heat and set aside.
    • Make the Creamy Sauce
      In a blender, combine the toasted cashew nuts, oat milk, lemon juice, salt, and garlic powder. Blend until smooth and creamy.
    • Combine the Sauce and Vegetables
      Return the frying pan to high heat. Pour the creamy sauce over the mushrooms and heat for 2-3 minutes, allowing it to thicken and reduce slightly.
    • Combine with the Pasta
      Once the pasta is cooked, use a slotted spoon to transfer it directly into the sauce. Stir well to coat the pasta evenly. If the sauce becomes too thick, add a little reserved pasta water to reach the desired consistency. Taste and adjust seasoning as needed.
    • Serve
      Garnish with chopped chilli and oregano leaves. Serve hot and enjoy!

    Nutrition

    Calories: 289kcalCarbohydrates: 37gProtein: 14gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 6gSodium: 1497mgPotassium: 674mgFiber: 6gSugar: 7gVitamin A: 552IUVitamin C: 44mgCalcium: 192mgIron: 3mg

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    An image of Sticky spicy tofu and charred broccoli buddha bowl

    Sticky Spicy Tofu and Charred Broccoli Buddha Bowl


    This dish, inspired by a popular café recipe, is incredibly tasty and sure to impress even tofu skeptics!

    Takes

    Serves 2

    Ingredients
     

    For the tofu:

    • 1 tbsp oil
    • 400 g firm tofu
    • 2 tbsp cornstarch or flour, if unavailable
    • ½ tsp garlic powder
    • Pinch of black pepper
    • 2 tbsp tamari or soy sauce
    • 1 tbsp water

    For the spicy sticky sauce:

    • 4 tbsp maple syrup
    • 1 clove garlic minced (or ½ tsp garlic powder)
    • 1- inch cube fresh ginger minced (or 1 tsp ginger powder)
    • ½ tsp chilli flakes
    • 2 tsp tomato puree
    • 3 tbsp tamari or soy sauce
    • 1 tbsp vinegar
    • 2 tsp cornflour or flour + 1 tsp water, mixed into a slurry

    To serve:

    • 250 g broccoli cut into florets
    • 2 spring onions sliced
    • Toasted sesame seeds to sprinkle
    • 100 g sauerkraut
    • 1 avocado sliced
    • 2 small portions of cooked brown rice or your grain of choice

    Instructions
     

    • Prepare the tofu:
      Press the tofu to remove excess water, then chop into 1.5 cm cubes.
      In a bowl, mix the tofu with cornstarch, garlic powder, and black pepper until evenly coated.
    • Cook the tofu:
      Heat 1 tbsp oil in a wide-bottomed non-stick pan over high heat.
      Add the tofu and fry, turning occasionally, until all sides are charred and crispy (approx. 5–6 minutes).
      Add 2 tbsp tamari and 1 tbsp water to the pan, mixing well to coat the tofu.
    • Make the spicy sticky sauce:
      In a small bowl, mix all the sauce ingredients until smooth and lump-free.
      Pour the sauce over the tofu, stirring to coat evenly. Cook for 1–2 minutes until the sauce becomes sticky. Remove from heat.
    • Prepare the broccoli:
      Parboil the broccoli florets in salted water for 2–3 minutes. Drain well.
      Cook the broccoli on a griddle or hot frying pan until slightly charred. Remove and set aside.
    • Assemble the Buddha bowl:
      Divide the cooked rice or grain of choice between two bowls.
      Add the sticky tofu, charred broccoli, sauerkraut, avocado slices, and spring onions.
      Sprinkle with toasted sesame seeds and serve immediately.

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    An image of Lemon Drizzle cake

    Lemon Drizzle Cake


    This is an oozy, epic, and wonderful take on the classic lemon drizzle cake! It only takes 15 minutes to prepare and is a super impressive dessert. It works great when made ahead of time and stored in the fridge, then baked just before serving. We served ours with vegan ice cream for an extra treat!

    Takes

    Serves 8

    Ingredients
     

    Dry Ingredients:

    • 200 g white flour
    • 2 tsp baking powder
    • ½ tsp baking soda

    Wet Ingredients:

    • 50 ml rice milk
    • 100 ml sunflower oil
    • 150 ml maple syrup
    • 1 flax egg (1 tbsp ground flax seeds mixed with 3 tbsp water)
    • Zest and juice of 2 lemons

    Drizzle Ingredients:

    • 100 g icing sugar
    • Juice of 1 lemon
    • Zest of ½ lemon

    Instructions
     

    • Preheat the oven to 170°C (fan) or 338°F.
    • In a small glass or mug, mix 1 tbsp of ground flax seeds with 3 tbsp of water. Stir well and set aside for 3–5 minutes to thicken.
    • Using a sieve, sift the flour, baking powder, and baking soda into a large bowl. Mix well.
    • In a separate bowl, combine the rice milk, sunflower oil, maple syrup, flax egg, and the zest and juice of 2 lemons. Mix well.
    • Make a well in the centre of the dry ingredients, pour in the wet mixture, and stir until a smooth, thick batter forms.
    • Line a 2lb loaf tin with baking parchment. Pour the cake batter into the tin, spreading it evenly.
    • Bake the cake in the preheated oven for 40 minutes. If needed, bake for an additional 5–10 minutes, or until a skewer inserted into the centre comes out almost dry. Avoid opening the oven door during baking, as this can cause the loaf to deflate.
    • While the cake is baking, sift the icing sugar into a bowl. Add the juice of 1 lemon and whisk until the sugar dissolves. For a thicker glaze, add more icing sugar. For a thinner glaze, add more lemon juice or water (1 tbsp at a time).
    • Once the cake is baked and out of the oven, drizzle the glaze over the cake while it is still warm. Allow the cake to cool fully.
    • Leave the cake to cool completely before slicing (if you can resist!).

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    The Happy Pear Podcast

    This week we are delighted to bring you, YouTubers and VanLifers, Eamon & Bec!

    As their title suggests, Eamon and Bec are a couple who spend their time traveling around in their customised van. Earning their money from their popular youtube channel which follows all their adventures.

    Episode 16 – Eamon & Bec

    However, it seems things are changing for our favourite Vegan nomads. As for most of us, covid has meant we have had to take a pause, reflect and rethink elements of our lives. For some these have been small reflections and for others, like Eamon and Bec, it has meant standing still for the first time in years and investing in a solid foundation (one without wheels!).

    “The overnight success that took 10 years to build – that couldn’t be more true for us! You could look at our channel now and think wow that looks like a great living… for us it has been a very very slow burn. However, it has shown us that we love it enough to keep going.”

    Eamon and Bec have a wonderful appetite for life, they are a fascinating couple with an abundance of insights on creativity, life of a YouTuber, living as a nomad, working and traveling as a couple, and now building their own cabin in the woods.

    We highly recommend giving this episode a listen, we had a great laugh and look forward to hosting the pair in Ireland again soon.

    Big love,

    Dave & Steve

    Available now from all good podcast providers:

    listen on spotify

    An image of Chocolate salted caramel bars

    Chocolate Salted Caramel Bars


    A healthier, delicious treat that will leave you wanting more! These chocolate salted caramel bars feature a tasty biscuit base, a smooth date caramel, and are topped off by covering them in rich dark chocolate.

    Takes 40 minutes

    Serves 14

    Ingredients
     

    Base layer

    • 150 g almond butter
    • 150 g raw almonds
    • 100 g pitted dates
    • 1 tbsp vanilla essence
    • 2 tbsp coconut oil
    • Pinch salt

    Caramel filing

    • 300 g pitted dates
    • 100 g almond or cashew or peanut butter
    • 10-14 tbsp water
    • 4 tbsp coconut oil
    • 1 large pinch of salt (add more if you like it)
    • 1 tsp vanilla extract

    Top layer

    • 300 g dark chocolate

    Instructions
     

    Base layer:

    • In a food processor, blend the almonds into a flour-like consistency. Then, add the almond butter, dates, vanilla essence, coconut oil, and a pinch of salt.
    • Blend until you achieve a breadcrumb-like texture.
    • Remove the mixture, place it in a bowl, and leave it in the fridge to cool.

    Caramel layer:

    • In the same food processor, add all the ingredients for the caramel layer and blend until super smooth and caramel-like. This may take up to 5 minutes, depending on your food processor. You may need to add more water if the mixture is clumpy and not blending smoothly.
    • Once the caramel is ready, transfer it to a bowl and leave it to cool in the fridge.
    • Lay out the base layer on a board, spreading it evenly to a thickness of approximately 3 cm. Compact the mixture tightly to ensure it holds together.
    • Spread the caramel layer on top of the base layer evenly.
    • Cut the base and caramel filling into even-sized bars, approximately 6 x 3 cm, and place them in the fridge to cool.

    Chocolate

    • Melt the dark chocolate using a water bath or microwave.
    • Line a baking tray with parchment paper.
    • Once the chocolate has melted, place one of the bars on a knife and hold it over the bowl of melted chocolate.
    • Ladle the melted chocolate over the bar to cover all sides, then place it on the lined baking tray to cool.
    • Repeat with the remaining bars until all are covered.
    • Leave the bars to cool at room temperature, or if you're in a hurry, place them in the fridge to speed up the cooling process.
    • Serve and enjoy!

    Video

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    An image of Oil-free Creamy Mushroom Pasta

    Oil-free Creamy Mushroom Pasta


    Easy to make, really simple and super tasty, this creamy, fried mushrooms pasta is well worth making! This recipe is oil free and from our Happy Shape Club which is our 12 week no calorie counting, no portion control course to help you to become happy with your shape. The method below is slightly different to the video, both methods work fab.

    Takes

    Serves 4

    Ingredients
     

    • 300 g wholemeal pasta
    • 250 g mushrooms of choice – we like oyster/shitake/chestnut
    • 1 large red onion
    • 2 cloves of garlic
    • 200 ml veg stock
    • 3 tbsp tamari/soy sauce
    • Creamy cashew sauce
    • 100 g roasted cashews
    • 500 ml alternative milk of choice
    • juice of ½ lemon
    • ½ tsp salt
    • ¼ tsp ground black pepper
    • 1 tsp garlic powder
    • Garnish
    • 1 fresh chilli – seeds removed
    • 3 sprigs of fresh oregano or thyme

    Instructions
     

    • Put your pasta on to boil in salted water and cook according to pack instructions.
    • Finely chop the garlic, chop the mushrooms and onion and slice chilli removing the seeds. Pick the herb leaves from their stalks and chop.
    • To cook your mushrooms (oil free) Heat a large non stick pan over a high heat, add the onions and garlic, reduce the heat to medium and cook for 2 minutes stirring occasionally, to brown slightly, when they begin to stick to the pan add a couple of tablespoons of veg the stock and continue to cook for another minute or two.
    • Add the chopped mushrooms and cook until they start to brown which will prob take 4-5 minutes, add a couple of tablespoons of veg stock if they start to stick. Once they have started to brown and have reduced add the tamari/soy sauce and stir mixing it around until it is all absorbed which will take about a minute.
    • For the cashew sauce, add all the ingredients to a blender and blend all the sauce ingredients on high speed until very smooth.
    • Drain and rinse the pasta, (keeping a mug of pasta water to help dilute the dish if needed) and put back in the pot. Add the sauce to cooked and drained pasta and cook for a couple of minutes until it thickens. Taste and season if need.
    • Serve the pasta and sauce and top each dish with the cooked mushrooms, a few slices of the sliced chilli and some thyme/oregano leaves. Enjoy!

    Video

    Print Recipe
    An image of The ultimate Mac and Cheese

    Baked Mac and Cheese


    A lovely easy take on the classic that is so easy to make – this is comfort food at its best! To make it a little healthier use wholemeal pasta rather than white pasta as it will up the fibre content.

    Takes 30 minutes

    Serves 4

    Ingredients
     

    • 400 g dried macaroni pasta (or wholemeal penne for a healthier option)

    For the Bechamel:

    • 600 ml non-dairy milk
    • ¼ tsp nutmeg
    • 4 cloves garlic
    • 4 tbsp white flour
    • 4 tbsp oil
    • 150 g vegan cheddar-style cheese (ideally orange in colour)
    • 200 g pumpkin purée
    • ¾ tsp salt
    • ¼ tsp ground black pepper
    • Pinch of paprika

    Topping:

    • 50 g breadcrumbs

    Instructions
     

    • Preheat the oven to 200°C.
    • Prepare the ingredients:
      Peel and finely dice the garlic.
      Grate the vegan cheddar-style cheese.
    • Cook the pasta:
      Fill a large saucepan with water and bring to the boil.
      Add 1 tbsp of salt, then reduce to a simmer.
      Add the pasta and cook it for 2 minutes less than the package instructions, as it will cook further in the oven.
      Drain and rinse the pasta, setting it aside, and reserve a cup of the pasta water.
    • Make the bechamel sauce:
      Heat a medium saucepan over medium heat and add the oil.
      Once hot, add the diced garlic and cook for 1 minute until golden.
      Sieve in the flour, and add the nutmeg, paprika, ¾ tsp salt, and ¼ tsp black pepper.
      Cook for 2 minutes, then slowly whisk in the non-dairy milk, stirring continuously.
      Bring the mixture to a boil, then reduce to a simmer. It should start to reach a creamy consistency.
      Once simmering, reduce the heat to medium and stir in half the grated vegan cheddar cheese and the pumpkin purée.
      Mix until the cheese melts into the sauce.
      Taste the sauce and adjust the seasoning, adding more salt or pepper if needed.
    • Assemble the dish:
      In a 22 x 22 cm casserole dish, add the pasta.
      Pour in the bechamel sauce and half of the remaining grated cheese, mixing everything well.
      Level out the pasta mixture and sprinkle the remaining grated cheese and breadcrumbs on top.
    • Bake:
      Bake in the preheated oven for 15 minutes, or until the topping is golden brown and the cheese is bubbly.
    • Serve and enjoy!

    Video

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    The Happy Pear Podcast

    This weeks podcast is with the delightful Dr Gemma Newman.

    Gemma is a friend of ours, a GP with a special interest in the environment, women’s health, and nature. We have had the pleasure of working with her on a number of health courses, including our recent The Happy Skin Challenge.

    Episode 15 – Dr Gemma Newman

    This was a very informative chat to say the least. We covered so many topics: from antibiotic resistance, agriculture and soil regeneration; to the importance of nature.

    “The UN warns us that by 2050 we could have 10 million excess deaths due to antibiotic resistant infections in humans, because the antibiotics that we are now using will become ineffective and one of the main ways that we are exposed to antibiotics is through the meat that we eat.”

    Dr Gemma is so knowledgeable and was such a joy to talk with. We really really enjoyed this episode and hope you got as much from it as we did.

    Big love,

    Dave & Steve

    Available now from all good podcast providers:

    listen on spotify

    An image of chocolate cake

    Our Favourite Chocolate Cake Ever!!


    This is one of the best chocolate cakes we’ve ever made – it has a light yet chocolatey caramel base with a rich and airy chocolate mousse, dusted with cocoa powder. We’ve made this on Christmas Day many times, and it’s always a hit!

    Takes

    Serves 12

    Ingredients
     

    Cake Base

    • 130 g white all-purpose flour
    • 150 g coconut sugar
    • 1 tsp baking powder
    • 40 g cocoa powder
    • 150 ml plant-based milk
    • 180 ml neutral-tasting oil
    • 1/2 tsp pure vanilla extract
    • 1 flax egg 1 tbsp ground flaxseed mixed with 3 tbsp water

    Chocolate Mousse

    • 160 ml aquafaba water from one 400g can of cooked chickpeas
    • 250 g 54% dark chocolate chips
    • 75 ml neutral-tasting oil
    • 20 g caster sugar approx. 2 heaped tbsp
    • 1 tsp vinegar or lemon juice

    Instructions
     

    Cake Base

    • Preheat the oven to 180°C (fan).
    • Prepare the flax egg by mixing 1 tbsp ground flaxseed with 3 tbsp water in a small bowl. Stir thoroughly and leave to sit for 5 minutes until it thickens.
    • In a large bowl, combine the dry ingredients: flour, coconut sugar, baking powder, and cocoa powder.
    • In another large bowl, mix the wet ingredients: oil, plant-based milk, vanilla extract, and the prepared flax egg. Stir well until the mixture is smooth and homogenous.
    • Add the wet ingredients to the dry ingredients and mix until fully combined.
    • Line the base and sides of an 8-inch springform tin with baking parchment.
    • Pour the batter into the tin and bake for 20 minutes, rotating halfway through.
    • Remove from the oven and allow the cake to cool completely in the tin.

    Chocolate Mousse

    • Melt the dark chocolate over a bain-marie. Once melted, add the oil and stir to combine. Allow the chocolate mixture to cool slightly (ensuring it does not start to harden).
    • In a stand mixer or with an electric mixer, whip the aquafaba and vinegar or lemon juice until stiff peaks form (about 6-8 minutes on high speed). Gradually add the sugar on a low speed, then return to high speed for an additional 5 minutes, until you reach stiff peaks (the whipped aquafaba should hold firm when you lift the whisk).
    • With the mixer running, slowly pour in the melted chocolate mixture. Pause as needed to scrape down the sides of the bowl with a silicone spatula. Mix for 1 minute until fully combined; the mousse should be slightly runny.
    • Pour the chocolate mousse over the cooled cake base (still in the springform tin). Refrigerate for at least 60 minutes until set.
    • Optional: Dust the top with cocoa powder before serving. For clean slices, use a hot knife to prevent the mousse from squashing.

    Video

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    An image of Creamy umami noodles & tofu

    Creamy umami noodles & tofu


    Creamy umami noodles, with the crispy bite of tofu and the soft, nourishing juiciness of bok choi, make for a delicious and easy dinner or cold lunch. Bok choi is a small pak choi, so you can substitute baby spinach or pak choi if bok choi isn’t available.

    Takes

    Serves 2

    Ingredients
     

    • 200 g wholewheat noodles (4 nests)
    • 1 can coconut milk
    • 1 tbsp sesame oil
    • 1 thumb-sized piece of ginger
    • 2 cloves garlic
    • 1 block firm tofu (approx. 200g)
    • 250 g mushrooms (we used oyster mushrooms)
    • 2 tbsp miso paste
    • 1 tbsp tahini
    • 2 small heads of bok choi
    • 1 small bunch of scallions/spring onions
    • 1 tbsp sesame seeds
    • Pinch of chilli flakes or chilli powder

    Instructions
     

    • Prepare the ingredients:
      Boil the kettle.
      Finely chop the mushrooms into thin slices.
      Slice the tofu block into 4 large triangles (approx. 8 x 4 cm and 1 cm thick).
    • Cook the noodles:
      Fill a medium saucepan with boiling water, add a pinch of salt, and cook the noodles according to the package instructions.
      Cut the bok choi (or pak choi) into quarters and place them on top of the noodles to steam as they cook.
      Once the noodles are cooked, drain and set aside.
    • Cook the tofu and mushrooms:
      Heat 1 tbsp of sesame oil in a large flat pan over high heat.
      Once hot, add the tofu to one side of the pan and the mushrooms to the other.
      Cook the tofu until nicely browned on each side (approx. 2-3 minutes per side).
      Once cooked, remove the tofu from the pan and set aside.
    • Prepare the sauce:
      Peel and finely chop the garlic and ginger.
      In a bowl, mix the ginger, garlic, coconut milk, tahini, and miso paste until well combined.
    • Combine the tofu, mushrooms, and sauce:
      Add 4 tbsp of the sauce to the tofu and mushrooms in the pan.
      Allow it to cook down for about 2 minutes.
      Remove the tofu and set aside.
    • Finish the noodles:
      Add the cooked noodles to the pan with the mushrooms.
      Pour in the remaining sauce and mix it thoroughly.
    • Serve:
      Finely slice the scallions/spring onions.
      Divide the noodles between serving bowls and garnish with the tofu, steamed bok choi, scallions, sesame seeds, and a pinch of chilli flakes (optional).

    Notes

    Beat the Bloat:

    • As referenced in our Gut Health Course – use only the green part of the spring onions and omit the garlic if you’re looking to reduce FODMAPs.

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    The Happy Pear Podcast

    Philippa Perry, what an amazing person. The type of person you always want on your side in an argument!

    Psychotherapist and author of many books, including the most recent no. 1 best selling “The Book You Wish Your Parents Had Read (and Your Children Will be Glad That You Did)”

    I believe the title says it all! 

    Episode 14 – Philippa Perry

    In our chat Philippa really put us in our box and made us rethink our basic approach to parenting which we hope we will implement and it’s not too late 🙂

    “Teenagers biologically know they need to find a new tribe, because they know you are going to die first. In order for them to find their new tribe they are going to have to make you horrible, as they can’t leave their first tribe if they think their parent(s) are gorgeous and amazing. So they start picking fights with you… don’t take them hating you personally, they have to hate you to find their new tribe”

    We discussed teenagers to toddlers, boys vs girls to restrictions on social media and mobile phone usage.

    Again we cannot recommend listening to this episode and more of Philippa in general. A wonderful person and to top it all off she’s a great laugh!

    Big love,

    Dave & Steve

    Available now from all good podcast providers:

    listen on spotify

    An image of Mexican Tacos

    Mexican Tacos


    This is a super tasty recipe that is absolutely banging with flavour. It makes a great interactive family meal where everyone can make their tacos as they like them.

    Takes

    Serves 4

    Ingredients
     

    Tempeh Shawarma

    • 300 g block of tempeh
    • 3 tbsp tamari
    • 2 tbsp maple syrup
    • ½ tsp smoked paprika
    • 1 tsp ground cumin
    • 1 tsp oil

    Salsa

    • 10 cherry tomatoes ideally multicoloured
    • 1/3 cucumber 100g
    • 1 small red onion
    • Generous pinch of salt
    • Pinch of black pepper
    • 1 tbsp olive oil

    Guacamole

    • 2 avocados
    • 2 cloves of garlic
    • 1 small red onion optional
    • 1 tomato
    • 1 lime
    • Pinch of salt

    Refried Beans

    • 1 tbsp oil
    • 2 cloves garlic
    • 1 small red onion
    • 1 x 400g tin of black beans
    • 1 tsp ground cumin
    • 1 tsp ground coriander
    • ½ tsp chilli/cayenne pepper
    • ½ tsp ground black pepper
    • ½ tsp smoked paprika
    • ½ tsp salt
    • Small bunch fresh coriander
    • Juice of 1 lime

    Chilli Mayo

    • 3 tbsp vegan mayo
    • ½ tsp chilli powder
    • 1 level tsp chilli flakes

    Homemade Tacos

    • 1 x 12 oz mug of corn masa
    • 0.75 x 12 oz mug of water

    Instructions
     

    • Preheat oven to 200°C (fan).
    • Prepare tempeh: Chop the tempeh into large chunks (we chopped it into 12 pieces). By slicing it into thin pieces, the marinade will infuse deeper into the tempeh. Mix all the remaining ingredients for the shawarma sauce in a bowl: tamari, maple syrup, smoked paprika, ground cumin, and oil. Pour over the tempeh and mix well so that each piece is well covered. Transfer the marinated tempeh to a baking tray, spreading it out evenly. Bake in the oven for 20 minutes, turning it once during baking to ensure both sides cook evenly.
    • Prepare salsa: Chop the cucumber and cherry tomatoes into small, similarly sized pieces and add to a bowl. Peel and finely slice the red onion, then add the salt, black pepper, and oil, mixing well.
    • Prepare guacamole: Remove the flesh from the skin and stone of the avocado and chop it into small pieces. Add to a bowl, discarding the skin and stone. Slice the avocado in half, remove the stone, use a spoon to scoop out the flesh, then chop on a board. Peel and finely chop the garlic cloves. Chop the tomatoes into small pieces and squeeze in the juice of the lime. Mix well with a fork, mashing to your desired consistency.
    • Prepare refried beans: Peel and finely chop the onion and garlic. Heat a non-stick pan on high and add 1 tbsp oil. Once hot, add the onion and fry until it starts to brown, stirring regularly (approx. 5 minutes). Add the garlic and cook for a further minute, then add the beans and mix well. Add the spices: ground cumin, ground coriander, cayenne/chilli pepper, black pepper, and salt. Mix thoroughly. Finely chop the fresh coriander and add with the juice of 1 lime, mixing through. If it looks dry, add 1 tbsp of water and incorporate. Use the back of a wooden spoon to mash the beans until it forms a paste-like consistency. Remove from the heat and set aside.
    • Prepare chilli mayo: In a bowl, combine the vegan mayo, chilli powder, and chilli flakes. Mix well.
    • Finish tempeh: Remove the tempeh from the oven once it’s starting to brown. Slice into thin long strips, like a Shawarma. These strips add a lovely texture to the tacos.
    • Prepare tacos: In a bowl, add the corn masa and make a well in the centre. Pour the water into the well and mix until it all incorporates into a large dough ball. Divide the dough into 6 small balls. Place a sheet of baking parchment in your taco press, add one of the corn masa balls, and close the press to flatten it into a perfectly shaped taco. Cook on a hot pan on low to medium heat, cooking on both sides until it starts to brown. Repeat with the remaining balls.
    • Assemble tacos: For each taco, start with a dollop of chilli mayo, then add any combination of the prepared toppings to your liking. You can’t go wrong—everything is super tasty!

    Video

    Keyword mexican, tacos
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    An image of Thai red curry ramen bowl

    Thai Red Curry Ramen


    When we filmed this, we all ended up devouring it for breakfast as it was just so good and hard to stop eating! This is a wonderful brothy noodle deliciousness!

    Takes

    Serves 4

    Ingredients
     

    • 200 g wholewheat noodles – 4 nests
    • 1 tbsp sesame oil
    • 200 g shitake oyster, or mushrooms of choice
    • 200 g tenderstem broccoli
    • 1 medium red pepper – 175g
    • 1 small bunch of scallions – 60g
    • 15 g fresh ginger thumb size
    • 1 large clove of garlic
    • 1 tbsp tamari

    Broth

    • 60 g / 4 large tbsp HP spicy red pepper pesto or harissa or Thai red curry paste
    • 1 can coconut milk
    • 1 tbsp sriracha optional – if you prefer more heat
    • 1 litre vegetable stock
    • 1 tbsp almond butter
    • 2 tbsp tamari
    • 1 lime
    • Coriander optional

    Instructions
     

    • Prepare the vegetables: Chop the mushrooms into thin slices lengthways, chop the red pepper into small bite-size pieces, and chop the scallions at an angle into thin slices. Grate or finely chop the ginger and garlic. Chop the broccoli into florets and finely chop the stems, discarding any woody stalk pieces. Finely slice the red chili pepper.
    • Cook the mushrooms: Heat sesame oil in a large flat pan over high heat. Once hot, add the mushrooms and cook for 5 minutes until they start to reduce and brown slightly. Add 1 tablespoon of tamari and stir to incorporate until it is all absorbed or evaporated (about 30 seconds). Add the ginger, garlic, half the scallions, half the chili, and red pepper, and reduce the heat to medium. Continue to cook for 5-8 minutes, stirring occasionally until the peppers are cooked. Remove from the heat.
    • Prepare the broth: While the mushrooms are cooking, make your litre of stock and bring it to a boil in a large pot. Reduce to a simmer and whisk in 2 tbsp tamari, almond butter, the curry paste/HP spicy pesto or harissa, and the tin of coconut milk. Bring to a simmer.
    • Cook the noodles and broccoli: Add the noodles and tenderstem broccoli to the broth and simmer for approx. 4 minutes until the broccoli and noodles are just cooked.
    • Assemble: Using tongs, transfer the noodles and broccoli to serving bowls and pour over the coconut broth. Top with the ginger mushrooms and peppers. Garnish with the scallions, the remaining red chili, a few coriander leaves, and a squeeze of lime juice.
    • Optional garnish: We also like to sprinkle sesame seeds over the dish to garnish.

    Video

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    The Happy Pear Podcast

    This weeks episode is with our good friend Tony Riddle.

    Tony is a natural lifestyle coach, author and record-breaking barefoot endurance athlete.

    Regarded as a trailblazer within the field of natural movement and lifestyle, Riddle is the creator of the Natural Lifestyle Philosophy, that encourages modern urbanites to reconnect with certain innate, ‘wild’ behaviours in order to increase physical, emotional, social and spiritual wellness.

    Episode 13 – Tony Riddle

    Having overcome clubfoot as a child, which involved years of traumatic treatment, Riddle has devoted his life to physical training in various forms – whether it was serving in the army and later establishing himself as a respected personal trainer, pilates teacher and rewilding movement coach, or becoming an endurance athlete in his mid-40s, breaking records for running the length of the UK and completing the Three Peaks Challenge barefoot. 

    While running his own successful pilates studio in West London, Riddle began to study the principles of natural human movement and wellness, including the works of Joseph Pilates, Erwan Le Corre, Lee Saxby and Dr Nicholas Romanov, as well as research into indigenous tribes. 

    The resulting journey of discovery, which included extensive self-experimentation over 18 years, led to the development of Riddle’s Natural Lifestyle Philosophy, which combines his  physical training expertise with learnings across science, social anthropology and eastern spirituality.

    A gifted coach and communicator, Riddle has taught the Philosophy to thousands of people worldwide, through talks, workshops, retreats, social media and the NatLife Tribe, an international subscriber-based community launched in 2020 as a result of the COVID pandemic. 

    Riddle has been featured extensively in the press from The Times, Guardian, The Daily Telegraph, Telegraph Magazine, New York Times, Men’s Health, Evening Standard, and on BBC Breakfast, Sky News, The Rich Roll Podcast and many others. His debut book How To Be More Human will be released in 2022. 

    A proud husband to Katarina and a father of four, Riddle considers his family to be his greatest teachers.

    We had an amazing conversation with Tony, dare we say it may be our favourite yet! We talk about his past, from his childhood with club feet to his alcohol addiction, time in the army to eventually running the length of the UK barefoot.

    “You have just as many senses in your feet as you do in your hands. Up to 200,000 extra receptors reside in your feet. The more information you put between you and your foot, as in the more rubber, the more desensitised that information becomes”

    He speaks with such knowledge and wisdom that half way through, when Tony speaks of the benefits of deep squatting, we jump off our seats and squat for the rest of the conversation!!

    We should all take advice from Tony and remember to use our bodies, we are made to move. We hope you enjoy this episode as much as we did, there is a lot to be learnt here.

    Big love,

    Dave & Steve

    References:

    Book: Breath by Matthew Walker

    Book: Born to Run by Christopher McDougall

    Find out more on Tony Riddle and what he is currently working on:

    https://tonyriddle.com/nat-life-tribe/

    https://vimeo.com/thenaturallifestylist

    Photo credit Christopher Bake @_christopherbaker

    Available now from all good podcast providers:

    listen on spotify

    An image of The ulitmate vegan Kebabs

    The Ultimate Vegan Kebabs


    Here’s a super tasty kebab recipe with three main components: spiced jackfruit, garlic mayo, and an easy-to-make chilli sauce. Our friend Marty, AKA the king of kebabs, always says a good kebab should drip all over you because it's so full of sauces and flavour! This is a wonderful kebab where we use jackfruit to give a real bite, along with an easy-to-make chilli sauce and garlic mayo. It makes a wonderful lunch or delicious dinner.

    Takes

    Serves

    Ingredients
     

    Chilli Sauce:

    • 6 mild red chillies
    • 1 can of chopped tomatoes
    • 1 onion
    • 100 ml apple juice
    • 3 tbsp apple cider vinegar
    • 2 tbsp maple syrup
    • 2 tsp chilli powder
    • 1 tsp salt

    Garlic Mayo Sauce:

    • 8 cloves of roasted garlic or 4 tsp garlic powder
    • 300 ml soy milk
    • 1 tbsp Dijon mustard
    • Pinch of salt and black pepper
    • Juice of ½ lime

    Spiced Jackfruit / Mushrooms:

    • 2 tbsp sunflower oil originally 300ml, which seemed excessive; corrected based on common usage
    • 1 tin of jackfruit 400g or mushrooms of choice
    • 2 tbsp tamari
    • 2 tsp maple syrup
    • 5 tbsp chilli sauce from above

    To Serve:

    • 1 pack of 4 wholemeal pitta breads or 1 pack of tortillas
    • 100 g chopped lettuce or leaves of choice
    • 1 red onion
    • 50 g cherry tomatoes
    • Pickled chillies to serve

    Instructions
     

    For the Chilli Sauce:

    • In a blender, add all the ingredients and blend until smooth.
    • Pour into a saucepan, bring to the boil, then reduce to a simmer and leave to cook for 10 minutes, stirring occasionally.
    • Taste and adjust the seasoning to your palate. Remove from the heat and allow to cool.

    For the Garlic Mayo:

    • In a blender, add all the ingredients (except the oil) and blend until smooth.
    • Slowly add the oil while keeping the blender running at a slow speed, allowing the mixture to emulsify and come together.

    Spiced Jackfruit / Mushrooms:

    • Drain and rinse the jackfruit.
    • Slice the jackfruit or mushrooms finely.
    • Add 2 tbsp of oil to a non-stick pan and fry for 4-8 minutes until they begin to dry out and brown slightly.
    • Add the tamari, maple syrup, and chilli sauce, cooking for 3-4 minutes while stirring occasionally. Remove from the heat and set aside.

    To Serve:

    • Toast the wholemeal pitta bread or lightly heat your tortillas on a dry frying pan for 1 minute on each side.
    • Use scissors to open up the pitta bread.
    • Stuff the with a generous serving of garlic mayo, 2 tbsp of chilli sauce, a good serving of leaves, some cherry tomatoes and onions, pickled chillies and some spiced jackfruit or mushrooms on top.
    • Serve with extra chilli sauce on the side.

    Notes

    Beat the Bloat:
    To beat the bloat as referenced by our Gut Health Course – this might be one to avoid if you’re prone to bloating.

    Video

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    An image of Hot Pizza Pockets

    Hot Pizza Pocket with Spring Veg & Feta


    Hot pockets are a classic American fast food, similar to a Cornish pasty, where roasted veg is encased in a rich tomato sauce, feta, and pastry. This is our take on a slightly healthier vegan version with spring veg, creamy feta, and basil.

    Takes

    Serves 4

    Ingredients
     

    • 150 g spring vegetables (50g frozen peas, 100g asparagus)
    • 175 g courgette
    • 50 g vegan feta
    • 1 red onion (approx. 75g)
    • 1 tbsp balsamic vinegar
    • Small bunch of basil (approx. 8g)
    • 2 tbsp tomato paste
    • 2 tbsp pesto of choice
    • 1 sheet of puff pastry (320g)
    • 2 tbsp oil
    • 1 tbsp oat milk (for brushing)

    Instructions
     

    • Preheat the oven:
      Set the oven to 200°C (fan).
    • Prepare the vegetables for roasting:
      Chop the courgette into small bite-sized cubes.
      Slice the red onion.
      Chop the asparagus into thirds.
      Place all the veg on a lined baking tray, drizzle with 1 tbsp of oil, sprinkle ½ tsp of salt, and add 1 tbsp of balsamic vinegar. Mix well to coat.
      Roast in the oven for 15-20 minutes until the vegetables are nicely roasted.
    • Prepare the vegan feta and puff pastry:
      While the veg is roasting, chop the vegan feta into cubes.
      Cut the puff pastry sheet into four rectangles.
      Cover the frozen peas with boiling water and leave for 10 minutes, then drain and set aside.
      Using a rolling pin or a clean glass jar, gently roll each pastry rectangle to increase its size by approximately 2 cm on each side.
    • Cool the vegetables:
      Once the veg is roasted, reduce the oven temperature to 180°C (fan).
      Remove the tray from the oven, mix the vegetables well, and allow them to cool slightly before adding them to the pastry.
    • Mix the spring veg filling:
      Chop the basil and mix it with the drained peas and the roasted vegetables.
    • Prepare the pastry pockets:
      In a small bowl, combine the pesto and tomato paste. Spread approximately 1 tbsp of the mixture onto each pastry rectangle, leaving a 1 cm border free from sauce around the edges.
      Spoon about ¼ of the spring veg mixture into the centre of each pastry piece.
      Add a quarter of the vegan feta cubes on top of each.
    • Fold and seal the pockets:
      Fold each pastry piece over the filling to form a pocket or parcel shape, sealing the edges carefully. Turn the parcels seam-side down, ensuring not to tear the pastry.
      Transfer the parcels onto a parchment-lined baking tray.
    • Brush and bake:
      Brush each pastry parcel with oat milk for shortcrust pastry or oil for puff pastry to help with browning.
      Bake in the oven for 20-25 minutes until the pockets are golden brown.
    • Serve:
      Enjoy your hot pizza pockets warm!

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    The Happy Pear Podcast

    This weeks episode is with the incredible John McAvoy!

    What a story! Where to start? A 22 year old armed robber who ended up in highest security prison with two life sentences. Whilst in prison he broke two world records, eventually leading him to becoming an ultra athlete. Now Nike sponsored and to top it all off he’s gone vegan!

    Episode 12 – John McAvoy

    John has an amazing outlook on life, and is a true example of how the positive impact of sport and movement can have on your well being and even the choices you make.

    “If there is hope for me there is hope for everyone, I was in the deepest darkest hole you can be in and I managed to turn my life around.”

    In total John served 10 years, one of these years in solitary confinement.

    He has been approached by multiple directors and producers for the rights to tell his story, however John is reluctant to let it fall into the wrong hands.

    “When I got out of prison I promised myself money would never be my god ever again, I would never make decisions again based around money… film can glamorise crime, so I understand if you glorify criminality to people, some people can get sucked in.”

    So many takeaways from this episode. Really hope you enjoy it as much as we did.

    Big love,

    Dave & Steve

    Available now from all good podcast providers:

    listen on spotify

    An image of Peanut Caramel Squares

    Peanut Caramel Squares


    These caramel squares are epic and will be an instant hit with everyone who’s lucky enough to taste them. They’re refined sugar free, vegan, gluten free and seriously delicious.

    Takes

    Serves 16

    Ingredients
     

    BASE LAYER

    • 100 g dates
    • 150 g almonds
    • 150 g walnuts
    • 1.50 tsp vanilla
    • 2 tbsp coconut oil
    • 1 tsp cocoa powder

    CARAMEL LAYER

    • 450 g dates
    • 225 g peanut butter
    • 165 g coconut oil
    • 18 tbsp water
    • small pinch salt

    CHOCOLATE TOP LAYER

    • 195 g cocoa butter
    • 180 g maple syrup
    • 30 g cocoa powder

    Instructions
     

    Base Layer

    • In a food processor, blend the walnuts and almonds until they have a breadcrumb-like texture.
    • Add the dates, coconut oil, vanilla extract, cocoa powder, and a small pinch of salt. Blend again until the mixture starts to come together.
    • Line a standard baking tray with parchment paper, then press the base mixture into the tray, using the back of a spoon to compress it evenly.

    Caramel Layer

    • In the food processor, combine the peanut butter, dates, coconut oil, vanilla extract, and salt. Add approximately 10 tablespoons of water, then blend. Add more water gradually as needed until a soft, caramel-like consistency is achieved.
    • Spread the caramel over the base layer using the back of a wet spoon for easy spreading.

    Chocolate Top Layer

    • Melt the cocoa butter in a heatproof bowl set over a pan of simmering water. Once melted, transfer to a large mixing bowl, then add the cocoa powder and maple syrup. Gently whisk until smooth.
    • Pour the chocolate mixture over the caramel layer and spread evenly.
    • Refrigerate for 25-30 minutes or until the squares are fully set.
    • Slice into squares and enjoy!

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    Creamy Buffalo Quesadillas


    Creamy, cheesy, crispy, and packed full of flavour—these quesadillas are epic! The creamed leek with coconut and jackfruit creates a deliciously meaty filling.

    Takes

    Serves 3

    Ingredients
     

    • 1 tbsp oil
    • 4 large wholewheat tortillas (or corn tortillas)
    • 150 g leek
    • 1 tin jackfruit (400 g, drained weight 250 g)
    • 2 tbsp tamari
    • 150 g roasted red pepper (from a jar)
    • Juice of ½ lemon
    • ½ tsp salt
    • ¼ tsp black pepper
    • 1 tsp sweet paprika
    • 1 tsp garlic powder
    • ½ tsp smoked paprika
    • 1 red chilli
    • 1 avocado
    • 1 x 400 g can full-fat coconut milk
    • 100 g vegan cheddar-style cheese

    Instructions
     

    • Prep the coconut milk:
      Place the can of coconut milk in the fridge or freezer to solidify the cream.
    • Prepare the jackfruit:
      Drain and rinse the jackfruit, then chop or shred it into thin slices.
    • Cook the leek and jackfruit:
      Finely slice the leek (including the green part), and wash thoroughly to remove any sediment.
      Heat a non-stick frying pan over high heat, add 1 tbsp of oil, then sauté the sliced leek with a pinch of salt and the jackfruit.
      Cook for 5 minutes, stirring occasionally. Add 2 tbsp of tamari and mix through for flavour.
    • Season the filling:
      Add the salt, black pepper, sweet paprika, smoked paprika, and garlic powder to the pan.
      Stir well to combine.
    • Add the coconut cream:
      Remove the coconut milk from the fridge/freezer, scoop out the cream from the top, and discard the water.
      Add the coconut cream to the leek and jackfruit mixture along with the lemon juice.
      Cook for a further 2-3 minutes, stirring occasionally.
    • Prepare the toppings:
      Remove the roasted peppers from the jar, drain, and slice into strips.
      Cut the avocado in half, remove the stone, and slice the flesh into long strips.
      Grate the vegan cheddar-style cheese and finely slice the red chilli.
    • Assemble the quesadillas:
      Taste the creamed leek and jackfruit mixture and adjust seasoning if necessary.
      Clean and wipe the pan dry.
      Heat the pan over medium heat, then warm a tortilla for 30 seconds.
      On one half of the tortilla, add a handful of grated vegan cheddar. On the same half, spoon about ¼ of the creamed leek and jackfruit mixture, followed by a few slices of roasted pepper, avocado, and red chilli.
      Sprinkle with a bit more cheese, then fold the tortilla in half.
    • Cook the quesadillas:
      Cook the folded tortilla for 1 minute, then carefully flip it over and cook the other side until the tortilla is crispy and the cheese melts (about 1 more minute).
    • Serve:
      Remove from the pan, slice into quarters, and repeat with the remaining tortillas and filling.
      Enjoy!

    Notes

    Beat the Bloat: As referenced in our Gut Health Course – use only the green part of the leek and omit the garlic.

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    The Happy Pear Podcast

    This weeks podcast is with the man who has lived many lives, the infamous, Glen Hansard!

    I mean where do we start? For those who aren’t familiar, Glen is an Irish songwriter, actor, vocalist and guitarist for The Frames, and one half of duo The Swell Season. Having played roles in the BAFTA-winning film The Commitments, as well as starring in the film Once, which earned him an Academy Award for Best Original Song.

    Episode 11 – Glen Hansard

    You could say he began his singing career at the age of 13, when he left school to become a busker. He was taken in and his talents were nurtured by an artist and and incredible woman, Philippa Bayliss. From then on Glen seems to have been on track to stardom, breaking bread with the likes of Seamus Heaney, meeting his hero Bob Dylan and eventually touring with him at a very early age.

    Glen is a perfect example of someone who says “yes to life”.

    “What I have realised in my life, in the 50 years that I have been here is that, when you follow your gut or when you follow your heart, there is an incredible wave that comes up behind that supports it and when you are not following your heart then there is a wave that goes against you. So it’s really just about catching that wave.”

    We thoroughly enjoyed this conversation, so much so it is our longest podcast episode to date! 

    We cover everything from his somewhat adventurous route to success, his time on the “Celtic Odyssey” rowing across the Atlantic, to his perception of today and the climate crisis.

    It really is pure gold from beginning to end, we highly recommend giving it a proper listen.

    Big love,

    Dave & Steve

    Available now from all good podcast providers:

    listen on spotify

    An image of Easy Malaysian Laksa curry

    Easy Malaysian Laksa Curry


    This rich, sweet, savoury, and delicious dish takes just 10 minutes to make. We developed this recipe when our friend, Dr. Rupy, came around to shoot a recipe video. His mum is from Malaysia, and he didn’t believe we could cook a laksa curry in 5 minutes that would taste as good as his mum’s! We proved him wrong, and here’s the delicious recipe. We’ve adjusted the original to be low FODMAP and allowed an extra 5 minutes so you can take your time and enjoy it even more.

    Takes

    Serves 4

    Ingredients
     

    For the Paste:

    • 2 cloves garlic
    • Thumb-sized piece of fresh ginger
    • 1 tbsp turmeric powder
    • 1 red chilli
    • Juice of ½ lime
    • 1 tbsp maple syrup
    • 1 tbsp coriander seeds
    • 1 tbsp cumin seeds
    • 400 ml full-fat coconut milk
    • 160 ml water
    • 3 tbsp tamari

    For the Rest:

    • 2 tbsp oil
    • 2 nests of rice noodles or buckwheat noodles, 100g
    • 120 g tofu or tempeh
    • 2 tbsp tamari
    • 1 carrot
    • ½ courgette
    • Lime for serving
    • Coriander or basil for serving
    • Red chilli for garnish

    Instructions
     

    • Boil the kettle. Pour the boiling water into a saucepan and cook the noodles according to the package instructions.
    • Place all the paste ingredients in a blender and blend until smooth. Grate the carrot and half of the courgette.
    • Finely chop the tofu or tempeh into small bite-sized pieces.
    • Heat 2 tbsp of oil in a non-stick frying pan over high heat. Once hot, add the tofu or tempeh and fry until browned on all sides. Add the 2 tbsp tamari and stir quickly, spreading the tamari around to coat the tofu or tempeh.
    • Add the grated carrot and courgette to the pan along with a generous pinch of salt. Cook for 1-2 minutes. Then, add the paste and cook for another minute.
    • Using a slotted spoon, remove the noodles from the stock and add them to the frying pan. Finally, add the coriander or basil and heat for a few seconds.
    • Serve with a garnish of finely sliced red chilli and a wedge of lime. Enjoy!

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    Easy Milk Chocolate Mousse with Orange


    This is magnificent and so easy to adapt to any flavour you like. When we first made this, we couldn’t believe how smooth and elegant the mousse turned out. Just ensure you use chocolate with more than 50% cocoa solids and remember the ratio of 0.75 – for every 1 part chocolate, use 0.75 part infused milk.

    Takes

    Serves

    Ingredients
     

    • 200 g chocolate (above 50% cocoa solids)
    • 150 ml oat milk
    • 1 orange (or your favourite tea bag to infuse flavour)
    • Ice

    Instructions
     

    • Ensure you have 2 metal bowls.
    • Pour the oat milk into a saucepan on high heat.
    • Add the zest and juice of the orange, bring to a boil, then reduce to a simmer for 2–3 minutes.
    • If you don't like oranges, simply leave out the zest and juice and replace them with your favourite tea bag, such as mint or berry.
    • Chop the chocolate into small pieces.
    • Sieve the infused milk into a measuring jug, ensuring you have exactly 150 ml.
    • Add the boiling hot infused milk to the chocolate and whisk until it is all dissolved, creating a chocolate milk.
    • Place ice into the second metal bowl and set the bowl with the chocolate mixture on top of the ice bath.
    • Whisk for 3–5 minutes until it starts to thicken and become a wonderful chocolate mousse.
    • Serve with vegan cream and some sliced chocolate on top!

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    Epic Baked ‘Cheesecake’ with strawberry


    This stunning vegan baked cheesecake features a traditional digestive biscuit base, creamy filling, and a fruity strawberry topping. With a hint of lemon zest for added bite, it's a delightful treat that’s perfect for any occasion!

    Takes

    Serves 12

    Ingredients
     

    For the Crust:

    • 160 g vegan digestive biscuits approx. 11 biscuits
    • 90 g vegan butter melted
    • 1 tbsp sugar

    For the Filling:

    • 500 g silken tofu
    • 120 g vegan cream cheese
    • 200 g creamy top layer of full-fat coconut milk
    • 120 g vegan butter or margarine melted
    • 135 g sugar
    • 45 g cornstarch
    • 1 tsp vanilla extract
    • Zest and juice of 1 lemon

    For the Fruit Topping:

    • 450 g frozen strawberries or berries of choice
    • 50 g caster sugar or maple syrup
    • 5 ml lemon juice
    • 6 g cornstarch

    Instructions
     

    • Preheat and Prepare the Pan:
      Preheat the oven to 170°C (fan).
      Line the base and sides of an 8-inch springform tin with parchment paper.
    • Make the Crust:
      Melt the vegan butter over low heat.
      Crush the digestive biscuits to a fine crumb in a food processor or by hand.
      In a bowl, combine the crushed biscuits, melted butter, and sugar until well mixed.
      Press the mixture evenly into the lined tin, pressing up the sides by 1-2 inches to form a crust.
      Bake in the preheated oven for 10 minutes, then set aside to cool.
    • Prepare the Filling:
      Zest and juice the lemon.
      In a food processor, combine the silken tofu, coconut cream layer, melted butter, sugar, cornstarch, vanilla extract, and lemon zest and juice. Blend on medium speed for 2-3 minutes until smooth.
      Add the vegan cream cheese and blend for an additional 1-2 minutes, until fully incorporated.
      Pour the filling into the prepared crust, smoothing the top with a spatula.
    • Bake the Cheesecake:
      Place the cheesecake on the middle oven rack and bake for 1 hour, rotating halfway through to ensure even browning.
      The cheesecake is ready when the top is firm but still slightly wobbly in the centre.
      Remove from the oven and cool in the tin for at least 1 hour at room temperature.
    • Chill the Cheesecake:
      Once the cheesecake reaches room temperature, refrigerate for at least 2 hours or, ideally, overnight to fully set.
    • Prepare the Berry Topping:
      In a saucepan, combine the frozen strawberries, sugar, lemon juice, and cornstarch.
      Bring the mixture to a boil, then simmer for 2-3 minutes, mashing some of the strawberries to release additional juice.
      Remove from heat and transfer to a wide bowl to cool completely before adding it to the cheesecake.
    • Serve:
      Once the cheesecake is fully chilled, spread the cooled berry topping evenly over the top.
      Slice and serve. Enjoy this delightful and elegant vegan cheesecake!

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    Quinoa, Veg & Caramelised Pecans – low FODMAP and gut friendly

    This recipe is super tasty, high in protein, gut friendly dinner that is low FODMAP so great for anyone with bloating or indigestion. It takes 30 minutes to make and will serve 4 people. It is one of our most popular recipes on our online Gut health revolution course which we run with Consultant gastroenterologist Dr. Alan Desmond and dietician Rosie Martin.

    Takes: 30 mins | Makes: 4 Servings | Difficulty: Beginner

    quinoa veg and caramelised pecans - low FODMAP

    Here we cook the quinoa in water and then cook the veg by adding them in on top of the cooking quinoa. Its an easy all in one dish excluding another pan for caramelising the nuts. Quinoa is a total super food, a pseudo grain that is in fact a seed that is packed with protein, fibre as well as lots of other nutrition. We use peas here to give a lovely contrast of colours and we cook the quinoa with some turmeric in it to give it a vibrant yellow colour while also adding loads of mighty antioxidants too.

    We use the green part of a leek here instead of an onion as the green part of a leek is low FODMAP which means low in fermentable carbohydrates which means it is gut friendly when compared to onions and garlic. Try to choose a leek with plenty of green stalk on it.

    FAQ – frequently asked questions

    Where do I get quinoa?

    You can get quinoa in most supermarkets or health food stores. It stores for a long time like most grains and comes in multiple colours such as black, red and white. You can cook quinoa in veg stock to give it more flavour.

    Can i use other veg instead?

    Absolutely! You could use whatever other veg you have in the fridge, the veg are very much interchangeable. It would go great with squash or pumpkin, peppers, courgettes, mushrooms..whatever veg you have!!

    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.

    How am i best storing this?

    Allow it to cook and store it in a reusable tub in the fridge. It will last for at least 2 days in the fridge.

    Why do you only use the green part of the leek?

    We only use the green part as it is lower in Fermentable carbohydrates (FODMAPS) so easier to digest while also delivering a lot of flavour.

    How long does this dish last in the fridge?

    It will last for at least 2 days in the fridge

    quinoa

    How to cook quinoa

    Cooking quinoa is quite similar to cooking a lot of other grains. We usually add 2 part water to 1 part grain (by volume) into a suitable sized pot and put it on a high heat. Once it starts to boil, reduce the heat, put a lid on, ensuring to leave it slightly ajar so that the steam can evaporate and continue to boil until nearly all the water has evaporated (till there is approx 2cm of water left at the bottom). Put the lid on to cover the cooking quinoa and turn the heat off. Leave the quinoa to cook in its own steam for 5 minutes. This will make the quinoa to puff up and become lighter and fluffier.

    Caramelising nuts

    Here we caramelise pecan nuts. We use pecans as they are lower in FODMAPs than other nuts.

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    Quinoa, Steamed Veg & Caramelised Pecans


    A delicious tasty recipe using quinoa. It is low FODMAP so really friendly for your gut. It is easy to make and is one of the most popular recipes on our gut health revolution course. It works great with whatever veg you have in!

    Takes 30 minutes

    Serves 4

    Ingredients
     

    • 2 tomatoes 360g / 360g tinned
    • 200 g greens of leeks (green part of 2 leeks)
    • 40 g fresh ginger
    • 250 g sweet potato
    • 1 red pepper
    • 3 carrots 300g max
    • 2 tbsp oil
    • 2.5 tsp of salt
    • 1 tsp turmeric
    • 2 tsp curry powder
    • 275 g quinoa 1 ½ cups
    • 800 ml veg stock garlic and onion free/water (3 cups)
    • 2 bay leafs
    • juice of half a lemon

    Topping

    • 80 g pecan nuts A small handful
    • 2 tbsp tamari
    • 3 tsp maple syrup

    Instructions
     

    • Finely chop the leek greens and the tomatoes. Peel and finely slice the ginger. Finely chop the sweet potato and carrots and slice the red pepper into long thin strips.
    • On a high heat, put 2 tbsp of oil into a pan. Once oil is hot add the prepared leek, tomatoes, and ginger, and the salt and cook for 5 minutes, stirring regularly to stop the veg sticking to the bottom.
    • Then add the turmeric and curry powder, and mix through the veg. Add the quinoa, veg stock/water (add a second tbsp of salt if using plain water), sweet potato, carrots and the bay leaves. Bring to the boil.
    • Once it boils, reduce heat to a simmer, put the lid on, leaving slightly ajar to let the steam out. When the water level drops below the top of cooking quinoa (about 10 minutes in), add the red pepper. Simmer until just about all the water has evaporated (approximately 15-20 minutes total).
    • Turn the heat off, put the lid on and leave to sit for about 5 minutes, this will puff up the quinoa and make it nice and fluffy.
    • In the meantime, roughly chop the pecans. Heat another pan for the topping and put the pecans into it along with the tamari and the maple syrup. Stir continuously for 4 minutes or until pecans start to get golden colour and the liquid starts to dry up. Watch this very carefully as it will overcook and burn easily.
    • Mix the veg well through the dish, squeeze the lemon juice through it, and serve each portion with some of the caramelised pecans on top. Taste and season with more salt and black pepper if you think it needs it. Chilli flakes will also go great sprinkled on top if you like a bit of heat!

    Nutrition

    Calories: 632kcalCarbohydrates: 89gProtein: 15gFat: 26gSaturated Fat: 2gPolyunsaturated Fat: 9gMonounsaturated Fat: 14gTrans Fat: 1gSodium: 2342mgPotassium: 1257mgFiber: 13gSugar: 20gVitamin A: 19246IUVitamin C: 59mgCalcium: 138mgIron: 6mg

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    Keyword 5 Minute Low FODMAP Vietnamese Coconut & Tempeh Curry, Double Chocolate Vegan Beet Brownies, high protein, Low FODMAP Quinoa, Steamed Veg & Caramelised Pecans
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    Mexican Stuffed Sweet Potato Skins


    A tasty and satisfying dinner that will brighten up your evening and fill your kitchen with a sweet Mexican-style aroma! These stuffed sweet potato skins are highly nutritious, low in calories, and super tasty. We’ve added a cashew cream to the written recipe, which adds a more indulgent quality that wasn’t included in the video, but either way, they’re delicious!

    Takes

    Serves 5

    Ingredients
     

    • 5 medium sweet potatoes (1.8 kg)
    • 1 x 400 g tin of black beans (drained and rinsed)
    • 1 x 100 g tin of sweetcorn (or use thawed frozen corn)
    • 1 red chilli
    • 3 scallions (spring onions)
    • 2 cloves of garlic
    • Small bunch of fresh coriander
    • 2 teaspoons cumin
    • 1 teaspoon paprika
    • Juice of 1 lime
    • 1 –2 teaspoons salt
    • ½ teaspoon black pepper
    • 1 large ripe avocado

    For the Cashew Cheese Sauce:

    • 150 g cashews (soaked)
    • 100 ml oat milk
    • ½ teaspoon garlic powder
    • ½ teaspoon lemon juice
    • ½ teaspoon salt

    Instructions
     

    • Preheat the oven to 180°C (350°F), gas mark 4.
    • In a bowl, add the cashews and pour over just-boiled water. Leave them to soak for 5 minutes.
    • Scrub the sweet potatoes, leaving the skins on, and trim the ends. Cut them in half lengthwise. Once the oven is heated, place the sweet potatoes on a baking tray and roast for approximately 1 hour (they are ready when a fork easily pierces the flesh). Remove from the oven and allow to cool for 5–10 minutes.
    • Once the sweet potatoes have cooled, scoop out the flesh into a large mixing bowl, leaving a thin layer of flesh around the skins to help them hold their shape. Place the skins back on the tray and return to the oven for another 10 minutes to crisp up.
    • While the skins are baking, mash the scooped-out sweet potato flesh in the bowl. Drain and rinse the black beans and sweetcorn (if using tinned), then add them to the bowl.
    • Deseed and finely chop the red chilli, then chop the scallions and garlic. Finely chop the coriander. Add all of these to the bowl with the black beans, sweetcorn, cumin, paprika, lime juice, salt, and black pepper. Mix everything thoroughly.
    • Drain and rinse the cashews, then add them to a blender along with the oat milk, garlic powder, lemon juice, and salt. Blend until smooth. If your blender struggles to achieve a smooth texture, strain the mixture through a sieve to get a creamy sauce. The thicker remains can be used as an additional topping.

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    Black Bean Quesadilla

    This creamy spiced black bean quesadilla is so easy to make and really punches with flavour, it also has no added oil so is great for cardiovascular health and packed full of fibre

    Prep time : 5 mins | Cook time : 1 0mins | Total time : 15mins | Makes: 3 Servings | Difficulty: Easy

    These Black bean Quesadilla are so good!!! A quesadilla traditionally is help together by cheese which in spanish is queso so hence the name quesadilla. Here we make a cashew cheese by soaking cashew nuts overnight and then blending them to make a beautiful rich and fibre rich cheese sauce which helps hold this together and add more whole food sources of fat. There are 3 components in these quesadillas, the cashew cheese, sliced avocado and a beautiful spiced black bean salsa. These make a wonderful lunch or quick easy dinner.

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    Creamy spiced black bean Quesadilla


    Creamy spicy, crispy and oh so delicious! These are low in fat, oil free and only take 10-15 mins to make – they make a wonderful dinner or healthy snack. Although tamari is not technically a mexican condiment Dave jokingly said when he was last in mexico he found a bottle in an asian store! It does give more flavour and saves time so worth using if you can.

    Takes 15 minutes

    Serves 2

    Ingredients
     

    • 4 wholewheat tortillas or corn tortillas
    • 1 x 400g can of black beans
    • 2 spring onions
    • 1/2 red onion
    • 10 cherry tomatoes
    • 1 red chilli
    • 1 avocado
    • 1 tsp cumin seeds
    • 1 tsp ground cumin
    • 1/4 tsp smoked paprika
    • 1/4 tsp cinnamon
    • ¼ tsp ground black pepper
    • 1 tsp ground coriander
    • 1 tbsp tamari
    • Pinch salt
    • ½ lemon/ juice 1 lime
    • Small bunch fresh coriander

    Cashew cheese sauce

    • 200 g cashew soaked
    • 150 ml oat milk
    • 1/2 tsp garlic powder
    • 1 tsp lemon juice
    • ½ tsp salt

    Instructions
     

    • In a bowl add the cashew nuts and pour on just boiled water and leave to soak for 5 mins.
    • Peel and slice the red onion in thin stips. Slice the spring onions at an angle thinly.
    • Drain and rinse the black beans. Quarter the cherry tomatoes and finely chop the coriander and red chilli (remove the seeds if you like it less spicy). Peel and slice the avocado into thin slices.
    • Heat a non stick pan on high heat, once hot add the sliced onions, spring onion and chilli and fry for 2 mins stirring continuously. Add the spices, tamari, lime juice, salt and fry for 30 seconds. Next add the drained beans and quartered cherry tomatoes and cook for 2 mins mashing and stirring.
    • Drain and rinse the cashew nuts and add to a blender along with the rest of the ingredients for the cashew cheese and blend till nice and super smooth.
    • Clean the pan and dry it, once hot add a tortilla and leave to heat up for 10 seconds. Spoon on a generous serving of the cashew cheese across the full tortilla, a good dollop of the fried blackbean salsa on ½ the tortilla, top with sliced avocado some diced coriander, and a sprinkle of chilli. Fold over the tortilla, and once starting to brown and crisp up around the corners remove from the pan and slice on a chopping board.
    • Repeat with the remaining tortillas and fillings. Keep any remaining cashew cheese to use for other sandwiches it will last 5 days in the fridge.
    • Enjoy!

    Nutrition

    Calories: 1019kcalCarbohydrates: 95gProtein: 29gFat: 65gSaturated Fat: 12gPolyunsaturated Fat: 11gMonounsaturated Fat: 35gSodium: 1101mgPotassium: 1746mgFiber: 17gSugar: 23gVitamin A: 1212IUVitamin C: 82mgCalcium: 317mgIron: 13mg

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    Berry and Apple Crumble – low FODMAP and gluten free

    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! It takes 40 minutes to make and will serve at least 8 portions. It is one of our most popular recipes on our online Gut health revolution course which we run with Consultant gastroenterologist Dr. Alan Desmond and dietician Rosie Martin.

    Takes: 40 mins | Makes: 8 Servings | Difficulty: Beginner

    Here we use apples and mixed berries but you can use whatever fruit you have, it really is interchangeable, pears work well, plums, peaches – genuinely whatever you have in your fruit bowl that needs using. This dish is a great way to use up lots of ripe fruit. This was our mothers go to dessert she used to make after Sunday dinner when we were growing up so we grew up eating plenty of apple crumble! The crumble topping is really easy to make and like the fruit, the topping ingredients can be amended to what you have.

    We do always have some oat flakes in our topping, some seeds, sometimes some nuts, sometimes some almond meal and then some liquid sweetener and some vegetable oil so that it golden’s up once in the oven. We love to serve with some vegan vanilla ice cream as you get the lovely contrast of hot crispy fruit crumble with the cold and smooth ice cream!!

    FAQ – frequently asked questions

    Can I replace the apples and berries if I don’t like them?

    Absolutely!! The fruit is interchangeable to what you have and what is ripe and ready to use!! We have often made this with pears and blackberries, plums, nectarines and even some citrus!

    Can I use golden syrup or agave syrup instead of maple syrup?

    Absolutely! You could use whatever liquid sweetener you have and the same goes for the topping ingredients, they really are interchangeable with what you have.

    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. Alternatively freeze it as a whole crumble then simply thaw it before you want to use it and heat through before serving.

    Can I make the crumble ahead of time?

    You can make the crumble ahead of time, just don’t bake it in the oven. Stew the fruit and put in the baking dish and top with the crumble and then once you are ready to eat it finish it off in the oven and possibly serve with some cold vegan vanilla ice cream!

    Can I leave out the crannberries if I want?

    Absolutely!! Simply replace them with any berry of choice!

    How long does this dish last in the fridge?

    It will last for at least 3 days in the fridge

    Do I need to make this crumble low fodmap and gluten free?
    NO! You absolutely do not!! We have so to make it easy for anyone with a sensitive gut.

    Tips for making this crumble – low fodmap & gluten free

    1. Clear a decent amount of counter space or clear your kitchen table and use this as your prep area.
    2. Get all your ingredients ready to go first and do a double check that you are not missing anything
    3. Prepare your fruit first ensuring to cut out the cores of the apples and any blemishes.
    4. Ensure you have a lid for the pan/pot that you stew your fruit in.
    5. Have your pie/crumble dish ready to go before you finish stewing your fruit.
    6. You will need a decent mixing bowl to mix all your crumble toppings so best to have this ready before you start.
    7. Tidy up as you go and clean up
    8. Take your time and enjoy it, you are making a truly delightful dish!!
    share a photo on instagram of this recipe

    If you want to serve this crumble as part of a dessert spread, here are some fab desserts that go really well alongside it:

    Other gut friendly low FODMAP recipes

    An image of Berry and Apple Crumble

    Berry and Apple Crumble – Low FODMAP & Gluten Free


    Delicious and easy to make fruit crumble

    Takes 40 minutes

    Serves 8

    Ingredients
     

    Stewed Fruit:

    • 500 g Strawberries if using frozen strawberries just let them thaw first
    • 300 g blueberries or cranberries
    • 160 g apples
    • 5 tbsp maple syrup
    • 2 tsp ground cinnamon
    • 1 tsp ground ginger
    • 4 tbsp water

    Crumble:

    • 150 g gluten-free oats use regular oats if you need to.
    • 50 g ground almond
    • 3 tbsp pumpkin seed
    • 3 tbsp sunflower seeds
    • 75 ml sunflower oil (5 tbsp) can use coconut oil instead
    • 90 ml maple syrup

    Instructions
     

    • Cut the apple into bite-sized pieces and put it into a pot, together with the berries and the other stewed fruit ingredients.
    • Bring the fruit mixture to the boil and then reduce to a simmer. Stirring occasionally, stew the fruit for about 20 mins or until all the fruit has properly broken down.
    • In the meantime, preheat the oven at 170℃.
    • If using coconut oil for the crumble, melt it first by heating up in a pan. Thoroughly mix all the ingredients for the crumble together in a bowl including the oil.
    • Once the fruit is stewed down, add it to your crumble dish and spread it out evenly (we used a 30cm ceramic dish).
    • Spread the crumble top evenly over the fruit and put in the preheated oven for about 25 mins at 170℃ or until the top of the crumble starts to go golden.
    • Enjoy!

    Nutrition

    Calories: 349kcalCarbohydrates: 45gProtein: 6gFat: 18gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 9gTrans Fat: 1gSodium: 4mgPotassium: 309mgFiber: 6gSugar: 23gVitamin A: 43IUVitamin C: 41mgCalcium: 70mgIron: 2mg

    Video

    Keyword Apple Crumble, berry, gut friendly, low fodmap, plantbased, vegan
    Print Recipe
    An image of Southern Indian Sweet Potato & Lentil Curry

    Southern Indian Sweet Potato & Lentil Curry


    This is a super rich curry with a well-rounded flavour profile. We love it, and we hope you enjoy it too!

    Takes

    Serves 4

    Ingredients
     

    • ½ bunch of spring onions
    • ½ red chilli
    • 2 cloves of garlic
    • 3 cm cubed piece fresh ginger
    • 1 head of broccoli approx. 250g
    • 1 medium sweet potato approx. 300g
    • 1 red pepper
    • 1 aubergine
    • 1 tsp salt
    • 1 tbsp tamari or soy sauce
    • 1 x 400g tin low-fat coconut milk
    • 200 g split red lentils
    • 2 litres veg stock or water
    • 1 tbsp cumin seeds or ground cumin
    • 1 tbsp coriander seeds or ground coriander
    • 1 tsp mustard seeds optional
    • 1 tbsp curry powder
    • ½ tsp freshly ground black pepper
    • 100 g baby spinach or similar green
    • 1 tbsp tamarind pulp or ½ tbsp lime juice and ½ tbsp coconut or brown sugar
    • 10 g fresh coriander or flat-leaf parsley
    • 20 g desiccated coconut
    • Pickled ginger for garnish (optional)

    Instructions
     

    • Heat a large pot on high heat. Add the cumin seeds, coriander seeds, mustard seeds (if using), and desiccated coconut. Toast for 3-4 minutes, until the cumin seeds start to pop and the mixture is fragrant. Remove from the pot, transfer to a pestle and mortar, and grind until smooth. If you don’t have a pestle and mortar, let the mixture cool, then place it in a zip-lock bag and gently bash with a mug or rolling pin until ground to a powder.
    • Peel and roughly chop the spring onions, garlic, and ginger. Dice the chilli, including the seeds if you prefer more heat, or remove the seeds for less spice. Chop the sweet potato, red pepper, broccoli, and aubergine into bite-sized pieces for quicker cooking.
    • Put the large pot back on high heat. Once hot, add the chopped spring onions and fry for 4 minutes, stirring continuously. If the mixture starts to stick, add ½ tsp of water and stir to deglaze the pot. Add the garlic, ginger, and chilli, and fry for another 2 minutes, stirring regularly. Add 1 tsp of water if necessary to prevent sticking. The spring onions should be browning, and the garlic should turn golden.
    • Add the chopped broccoli, sweet potato, aubergine, and red pepper, along with the salt, curry powder, toasted spices, ground black pepper, tamari, and 50ml of the vegetable stock. Stir well, cover the pot, reduce the heat to medium, and cook for 10 minutes, stirring occasionally.
    • Add the coconut milk, red lentils, remaining vegetable stock or water, and tamarind pulp (or lime juice and sugar). Stir well, increase the heat to high, and bring the mixture to a boil with the lid on.
    • Once it reaches a boil, reduce the heat to a simmer and cook for 25 minutes, stirring regularly to prevent the lentils from sticking. Add the baby spinach during the last 5 minutes of cooking, if using.
    • Check the seasoning and adjust with more salt, pepper, or lime juice if needed.
    • Roughly chop the fresh coriander or parsley. Remove the pot from heat and stir in the fresh herbs just before serving.
    • Garnish each bowl with a generous dusting of pickled ginger, if desired.

    Video

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    The Happy Pear Podcast

    Dave and Steve are on a mission to make fruit and veg sexy and this podcast is about inspiring you to be a happier, healthier version of yourself.

    Each week, there will be great conversations which will give you practical takeaways to enable you to be at your best.

    Episode 10 – Venetia La Manna on Sustainable Fashion

    Venetia is a podcaster, slow fashion campaigner and co-founder of Remember Who Made Them, which is helping to energise a new solidarity economy in fashion. Venetia tries to bring mindfulness and compassion to all that she does. In her new podcast, “All The Small Things” she chats to inspiring people and thought leaders about finding joy in the small moments, and learns more about their routines, habits and rituals. 

    Throughout her social platforms Venetia challenges fashion brands who are costing the earth and calls out retailers on their unethical practices in the fashion supply chain. Venetia’s campaigning has been recognised globally, and she’s been featured on BBC Radio 1, Now This News and BBC Radio 4’s  Woman’s Hour. She has written for The Independent and Eco Age and earlier this year, was featured as one of ID Magazine’s young activists fighting to save the planet

    In this episode Venetia talks us through the fast fashion industry, it’s unethical practices and how to identify them, and its effects on the enviroment. 

    She talks us through effective and simple ways we can make changes to be more conscious in our own purchasing.

    Guilt tripping ourselves is a waste of time we should absolutely do the best we can, but I think it’s of more importance to think about collective action and collectively being active citizens than being conscious consumers”

    We learnt a lot on this episode, Venetia is delightful to talk to and her social platforms are a great resource for anyone looking for credible fact checked information on the fashion industry.

    Big love,

    Dave & Steve

    Available now from all good podcast providers:

    Vegan spaghetti bolognese

    This vegan 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. We use whole meal spaghetti to up the fibre content of the dish.

    Takes: 20 mins | Makes: 4 Servings | Difficulty: Beginner

    This vegan spaghetti bolognese is low FODMAP and gut friendly as well as being gluten free and vegan! It ticks a lot of boxes. Here we just use the green part of the leek which is low in fermentable carbohydrate and don’t use the white part. We also only use 160g of cooked lentils which is not a lot considering the size of this, this also makes it easy to digest. In terms of what type of spaghetti to buy, this is a questions you will have to answer yourself. Most supermarkets and health foods stores will now stock gluten free spaghetti’s such as ones made from brown rice which we tend to use.

    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 fermentable carbohydrates. This mushroom 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. 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

    Does the alcohol boil off in the cooking process?

    Yes the alcohol boils off as this dish is cooking so there is no alcohol in the finished dish making it very suitable for a family dinner.

    What is nutritional yeast?

    Nutritional yeast is a deactivated yeast that you can buy in most health food stores. It has a cheese like taste without any fat so works great as a condiment on pasta dishes.

    Can I use regular spaghetti if I can’t source gluten free spaghetti?

    Of course you can, it will not be as easy on your gut but will taste just as good.

    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 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 vegan spaghetti bolognese:

    1. 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!
    2. Prep your veg first and drain and rinse the lentils.
    3. By getting all the main parts of the dish ready before hand, the cooking process is a lot easier.
    4. Put your pasta on to cook first. We usually boil the kettle first and then add the boiled water to a pan and then add the pasta and salt.
    5. Try use a wide bottom non stick pan as there is more surface area to caramelise the veg.
    6. Tidy up as you go and clean up while the dish is cooking.
    7. Take your time and enjoy it, you are making a truly awesome dish!!

    Serving suggestions for this dish?

    • There is a lovely hummus in this recipe that would work well with this
    • These spicy smashed potatoes are one of our all time favourite sides – they go amazing with everything!!
    • If you are looking for a dessert to go along with this we have loads, these peanut butter cookies are easy to make and tastes fab!

    Other gut friendly low FODMAP recipes

    An image of Vegan Spaghetti Bolognese

    Vegan Spaghetti Bolognese


    A lovely quick take on the traditional Italian pasta dish. It's quick to make and tastes amazing too! Nutritional yeast is a 'cheesy' flavoured condiment that is available in all good health food stores. It brings a 'cheesy' taste to this dish, without any of the saturated fat. It's worth having in your press.

    Takes 30 minutes

    Serves 5

    Ingredients
     

    • 400 g gluten-free spaghetti
    • 2 tbsp olive oil
    • 2 tsp salt
    • 200 g leek green part only
    • 1 large carrot 300g max
    • 1 red chilli leave out or reduce if you don’t like spice
    • 300 g oyster mushrooms –
    • 2 tbsp tamari
    • 200 g fresh cherry tomatoes
    • 400 g fresh tomatoes
    • 160 g cooked lentils tinned
    • 180 ml red wine
    • 2 tbsp maple syrup
    • 400 g chopped tomatoes 370g max
    • Salt and pepper to taste

    To Serve

    • Nutritional yeast
    • Decent bunch fresh basil
    • Salt & Pepper

    Instructions
     

    • Cook the gluten-free spaghetti as per the instructions on the back of the pack. Once cooked, drain and rinse it.
    • Finely chop the greens from the leek. Grate the carrot, and finely slice the chilli into small pieces. Finely chop the tomatoes and chop the cherry tomatoes in half. Drain and rinse the can of lentils. Finely chop the oyster mushrooms.
    • Put 1 teaspoon of oil in a large pot over high heat, once the pan heats up, add the leek, chilli and grated carrot and 1 tsp of the salt. Cook for 3 mins stirring regularly.
    • Add the oyster mushrooms and cook for 3 minutes stirring regularly. Add the tamari and cook for a further minute.
    • Next, add all the fresh tomatoes, the other tsp of salt, stir well, add the drained and rinsed lentils, maple syrup and the red wine and cook for a further 3-4 minutes.
    • Add the tin of chopped tomatoes and bring to the boil. Once it boils, reduce to a simmer and add the drained and rinsed pasta. Stir it well, mixing everything thoroughly.
    • Pluck the basil leaves from their stalks and set aside, chop the basil stalk finely and add into the pot. Garnish with the basil leaves and serve with nutritional yeast. Enjoy!

    Nutrition

    Calories: 538kcalCarbohydrates: 99gProtein: 16gFat: 9gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 1163mgPotassium: 1206mgFiber: 10gSugar: 20gVitamin A: 12029IUVitamin C: 50mgCalcium: 115mgIron: 6mg

    Video

    Keyword gut friendly, low fodmap, Low FODMAP Spaghetti Bolognese
    Print Recipe
    An image of Oil-Free Creamy Pasta

    Oil-Free Creamy Mushroom Pasta


    This is a easy and super-comforting dish that is like a belly hug at the end of a busy day.

    Takes

    Serves 4

    Ingredients
     

    • 2 red onions
    • 2 cloves garlic
    • 250 g mushrooms ideally a mixture including oyster shiitake, chestnut, button
    • 3 tbsp tamari/ soy sauce
    • 100 ml veg stock or water
    • 250 g wholemeal penne pasta

    Creamy Sauce

    • 80 g toasted cashew nuts works out about 10 nuts per person- so still within guidelines*
    • 450 ml soy milk or non dairy milk of choice
    • juice of half lemon
    • 1 tsp salt
    • 1 tsp garlic powder

    To Serve

    • oregano or herb of choice to serve
    • 1 chilli optional

    Instructions
     

    • To toast raw cashew nuts just heat a non stick pan on medium heat, add the cashew nuts and keep them moving till they start to brown. This should take between 5-8 mins, be careful not to burn the nuts.
    • Peel and finely chop the onions and garlic, chop the mushrooms into small pieces. Fill and boil the kettle. Cook the pasta as per the instructions on the back of the pack.
    • Put a non-stick frying pan on high heat and allow the pan to get super hot. Once super hot add the onions and garlic and fry until they start to brown. Once they start to brown and stick a little add some veg stock (approx 1 tsp) or water to clean the pan and incorporate the browned flavour to the dish. This should take about 3-5 mins.
    • Add the mushrooms and fry for 2-3 mins again adding a little water or veg stock if they start to stick. You want to ensure you are frying rather than boiling (frying there is little or no liquid or water in the pan vrs boiling the veg is submerged under water.) Add 3 tbsp of tamari/ soy sauce and fry for a further 2 mins. Turn off the heat.
    • Time to make the sauce, in a blender add the toasted cashew nuts, soy milk or milk of choice, lemon, salt and garlic powder and blend till super smooth.
    • Put the frying pan back on high heat, add the sauce in on top of mushrooms and heat up and allow the sauce to reduce & thicken for 2-3 mins.
    • Once the pasta is cooked use a slotted spoon to add pasta straight into the sauce.
    • If the sauce gets too thick add a little pasta water to reach the desired thickness of sauce. Taste and season to your liking.
    • Chop the chilli (removing seeds if you want it less hot) and pluck the oregano off the stalk and serve to add flavour and garnish.

    Video

    Keyword Oil-Free Creamy Mushroom Pasta
    Print Recipe
    An image of High protein salad burrito

    High Protein Salad Burrito


    Below is a wonderful framework for a high-protein rainbow salad. To make it a burrito, simply take a tortilla, add a generous dollop of your favourite hummus, and a generous amount of salad. Roll it up and enjoy this healthy, delicious lunch or dinner! The framework below is from our book, and you just use what you have, so it's super adaptable—the video will explain it better. Hope you enjoy!

    Takes

    Serves 2

    Ingredients
     

    Framework

    • 25 % cooked grains
    • 25 % beans/tofu/tempeh
    • 15 % cooked veg include
    • 15 % raw veg
    • 5-10 % leafy greens
    • 5 % herbs and fruit & nuts
    • 5-10 % dressing and toppings

    Instructions
     

    Framework method for the grain, bean cooked veg salads.

    • Cook your grain—when cooking the grain, make sure to add salt as you cook. That way, the salt cooks into the grain, as opposed to when you season later and it simply sits on the surface. Typically, a grain doubles in weight from dried to cooked. Quinoa tends to triple.
    • To roast your veg: Preheat your oven to 200°C, chop your veg into the size you like. Coat in a little oil and salt, spread out well on a baking tray, and bake until soft and delicious—peppers typically take 15-20 minutes, pumpkins and aubergines about 25 minutes until soft. With aubergines, you want to make sure you cook them until they reach a melt-in-your-mouth texture.
    • Drain and rinse your cooked beans/lentils—a can of cooked beans is 400g, and the drained weight normally is 230g, so it's best to use a can and drain and rinse them.
    • Cut your raw veg, wash your leaves and herbs, and chop. With the herbs, ensure to include the stalks—just chop them nice and finely as they contain lots of flavour, with the exception of mint and harder-stalked herbs such as rosemary, thyme, and sage.
    • Taste and season with salt and ground black pepper to taste.
    • Now think about presentation: In a large bowl, start with the grain, add the beans and raw veg, add the dressing, and lastly, add the herbs, greens, cooked veg, and raw veg. Gently mix through. Add any toasted nuts/dukkah to serve.
    • Alternatively, add the salad to a wrap or toasted bread with some hummus or vegan mayo and avocado for a delicious treat! Enjoy!

    Video

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    The Happy Pear Podcast

    Dave and Steve are on a mission to make fruit and veg sexy and this podcast is about inspiring you to be a happier, healthier version of yourself.

    Each week, there will be great conversations which will give you practical takeaways to enable you to be at your best.

    Brought to you by   supervalu logo

    An image of Niall Breslin

    Episode 9 – Niall Breslin (Bressie) on Mental Health and The Importance Of Perspective

    This week’s episode is with the incredible Niall Breslin A.K.A Bressie.

    What can we say about this man? We admire him so much.

    You would be incredibly hard pressed to find something Niall hasn’t done in his lifetime. He is a bestselling author, podcaster, musician, philanthropist, and a former professional athlete. However, right now he is on a mission with regards to mental health.

    Over the past decade, Niall has become one of Ireland’s most formidable and inspiring mental health advocates. He has undoubtedly been one of the spearheads of the mental health conversation in Ireland and bravely stepped up to speak on the issue years before it became a mainstream discussion.

    Niall is also the founder and creative director of the mental health advocacy charity ‘A Lust for Life’, a multi-award winning movement that uses content, campaigns and events to facilitate young people to be effective guardians of their own mind. For more information on this, visit:  www.alustforlife.com

    “Most people really struggle with just slowing their thoughts down. So, I always say ‘What’s your favourite song?”. If you close your eyes, and you can hear the creeks in the piano of the song and hear feet moving on the ground, all of the sudden, you are in that space. That’s meditation and that mindfulness.”

    In this episode, Bressie talks us through his incredible journey through life thus far and how it has shaped his perspective on mental health and mindfulness today.

    In his early years, Bressie was a massive sport enthusiast and ultimately worked tirelessly to get the opportunity to play rugby at an Elite level.  After sport, he ‘naturally’ moved into music and again, while he loved the industry, he knew he wasn’t coping with the stress and the pressure it put on him. Following a panic attack after a live TV appearance, he knew he needed to finally seek professional help for his issues.

    Niall spoke so openly about his realisation of needing help. Unfortunately, given what is often the nature of seeking support with mental health issues, Niall struggled with reaching out, mostly out of fear of disappointing those closest to him. One of the most interesting insights from Niall was that he felt he couldn’t tell those closest to him about his struggles ‘out of fear they would have felt lied to for years’. Obviously, once he did open up, this wasn’t the case. In fact, the opposite was true.

    Niall Breslin

    Niall discussed how we all need to work through our emotions, no matter how hard they might be to deal with. Niall spoke about his 10-year journey with therapy, which is still ongoing today and spoke to us about the importance of attitude, choosing our perspective and understanding when suffering is inevitable and allowed.

    We also shared a really frank conversation with Niall around emotional connection in our personal relationships and how we have failed and succeeded in this aspect of our lives. We talk about the importance of these close relationships and the further importance of true connection within them. We also spoke openly about the dangers of social media obsession and the challenges we have faced from our time in the spotlight.

    Niall also brought us through the exciting emerging area of music therapy and how it is being used in mental health services in Ireland today. There are some amazing practical tips with this conversation around anchoring your attention that you can implement right away, so we highly recommend listening through.

    Niall shared his 6 fundamental principles which he encourages people to follow when they begin their mindfulness and meditation journey:

    • Making it work for you.
    • Non-judgement and understand you are only beginning your journey.
    • Letting go of the idea you need to be ‘good at mindfulness’
    • Moving on from thoughts and focusing on the breath.
    • Being curious about the process.
    • Being compassionate to yourself.
    • Acceptance and meditation on the good, the bad and the ugly.

    Niall is so honest in everything he talks about and we really found so much practical value in speaking with him. This episode is a fantastic listen and should have some great takeaways. We learnt so much and it was an honour to shed more light on this important topic.

    Big love,

    Dave & Steve

    Available now from all good podcast providers:

    An image of Easy Cheesy Enchiladas

    Easy Cheesy Enchiladas


    The root of the word enchiladas comes from the word enchilar, meaning "to add chilli." These tortillas are filled with a delicious tomato and bean sauce, baked in the oven, and served with a creamy cashew sauce—this dish is a family favourite.

    Takes

    Serves 4

    Ingredients
     

    • ½ tsp chilli powder
    • 1 tsp garlic powder
    • 1 tsp ground cumin
    • ½ tsp onion powder
    • 200 ml tomato purée or tomato paste
    • 200 ml vegetable stock
    • Juice of ½ lime
    • ½ tsp salt
    • 1 tbsp maple syrup
    • 400 g black beans canned
    • 200 g roasted red peppers from a jar, in brine
    • 200 g sweetcorn canned
    • 100 g cashew nuts
    • Juice of ½ lime
    • 12 tbsp non-dairy milk
    • ½ tsp salt
    • Pinch of black pepper
    • 6 medium wholemeal or corn tortillas
    • 1 avocado
    • 1 red chilli
    • 15 g fresh coriander cilantro

    Instructions
     

    • Prepare the Oven:
      Preheat the oven to 250°C (fan-assisted) or equivalent.
    • Soak the Cashew Nuts:
      Cover the cashew nuts with boiling water and leave to soak for 10 minutes.
    • Make the Sauce:
      In a mixing bowl, whisk together the chilli powder, garlic powder, ground cumin, onion powder, tomato purée, vegetable stock, lime juice, salt, and maple syrup until smooth.
    • Prepare the Filling:
      Drain and rinse the black beans, sweetcorn, and roasted red peppers.
      Slice the red peppers into thin strips.
      Mix the beans, sweetcorn, and red peppers with half the enchilada sauce in a large bowl. Reserve the remaining sauce for topping.
    • Assemble the Enchiladas:
      Fill each tortilla with the prepared filling, roll tightly, and arrange in an ovenproof dish or baking tray (approximately 30 x 20 cm).
      Pour the remaining sauce evenly over the enchiladas.
    • Bake:
      Place the dish in the oven and bake for 5 minutes at 250°C.
    • Prepare the Cashew Cream:
      Drain and rinse the soaked cashews.Add the cashews, lime juice, non-dairy milk, salt, and black pepper to a blender. Blend until smooth and creamy. If the mixture is not completely smooth, strain it through a sieve for a silky texture.
    • Prepare the Garnish:
      Roughly chop the coriander leaves.
      Peel and slice the avocado.
      Finely slice the red chilli, removing the seeds if you prefer a milder heat.
    • Serve:
      Remove the enchiladas from the oven.
      Drizzle the cashew cream over the top and garnish with the sliced avocado, red chilli, and coriander.
      Serve hot and enjoy!

    Video

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    An image of Perfect porridge

    Perfect porridge


    Porridge can seem like gruel for many people but we like to think of it as a blank canvas which can be decorated and made to be a delicious work of art that will leave you looking for more!

    Takes

    Serves

    Instructions
     

    • To make wonderful porridge you want to think texture, colour and flavour. For example berry compete will bring a brilliant bright purple colour, caramelised banana will bring a slight chew, a caramel note and a lovely banana sweetness.
    • Here are 5 principles to making beautiful porridge/ oatmeal
    • Know your oats – Oats come in many forms from:
    • Oat groats – these are the wholegrain before being steamed and rolled – these take longer to cook and are a little like short grain brown rice
    • Steel cut oats where the oat groats have been cut into smaller pieces – like oat groats but in smaller bit size
    • Rolled oats – they normally come in 2 forms – jumbo meaning the flake size is larger and the porridge ends up coarser porridge with a little texture OR oat flakes or smaller oat flakes which normally cook quicker and result in a thicker more smoother, baby food like porridge
    • Creamy porridge is always better
    • Part of the reason why many people see porridge as gruel is that its cooked on water and served with completely plain so it really does taste one dimensional. If you try cooking your porridge with half of your milk of choice and half water it results in a creamier porridge that tastes much more satisfying!
    • One of our favourite milks to cook our porridge in is rice milk. Rice milk is naturally quite sweet and mean your porridge end up creamier and sweeter.
    • Other ones to try are half hazelnut milk half water as its gives a slight ‘nutella’ like note
    • For a more indulgent porridge try cooking your porridge on half coconut milk from a tin and half water.
    • Go with what you like – If you’re like our mom and dad they just prefer their oats cooked with water so make sure to go with what you like.
    • Think texture and colour when topping and decorating your porridge – porridge itself is quite one dimensional so its important to add variety of texture. Think crunchy, creamy, fruity, nutty and any other texture you like. More below on toppings on point 5.
    • Sweet or savoury? Our good friend Mark always likes avocado and seaweed in his porridge or in Japan they have a savoury rice porridge with miso and mushrooms for breakfast. Porridge or oatmeal is a wholegrain that can be seasoned to your liking.
    • Toppings are key and a real game changer:
    • Crunch – granola – its pretty easy to make – we have lots of recipes here or else we make lots available nationwide
    • Nutty – peanut or almond butter or toasted seeds
    • creamy – we love coconut yogurt or yogurt of choice
    • fruity – try making some fruit compote or stewed fruit of choice
    • caramelise bananas – this is so easy to do and is worth while – ensure your bananas are ripe, heat a non stick pan on medium heat, peel and slice the banana lengthwise and place flat side down on the pan, fry till it starts to caramelise, turn and repeat. Serve warm on your porridge for a wonderful treat!

    Video

    Print Recipe
    An image of Healthy breakfast 3 ways

    Banoffee overnight oats


    The infamous British dessert when toffee, banana, & cream are brought together on a buttery biscuit base. Here we recreate a healthier breakfast version that makes a fabulous snack or healthier dessert. Steve’s wife Justyna eats them for breakfast lunch and sometimes even dinner! Serves 4 Takes 10 mins

    Takes 10 minutes

    Serves 4

    Ingredients
     

    • Date caramel
    • 150 g Pitted Dates
    • 350 ml of boiling water
    • 1/2 tsp of Vanilla extract
    • 2 tbsp of almond butter
    • Pinch salt
    • Bircher muesli
    • 250 g Oats
    • 40 g Raisins
    • 20 g of chia seeds
    • 600 ml Oat milk
    • pinch ground cinnamon
    • Caramelised almond sprinkle
    • 50 g flaked Almonds
    • 2 tbsp Maple syrup
    • 200 ml of Coconut yogurt fat content approx 10%
    • 2 Bananas

    Instructions
     

    • Full and boil the kettle. Cover the pitted dates with boiling water and leave to soak for 5 mins.
    • Mix all the ingredients together for bircher muesli and leave to soak for either 30 mins of else overnight.
    • To make the caramelized almonds simply heat a non stick pan on medium heat, once hot add the almonds and cook for 4-6 mins until they start to golden ensuring to stir regularly to avoid burning. Once they are golden, remove the pan from the heat and add the maple syrup and stir quickly to ensure that you coat each nut. Continue to do so for a minute until the maple syrup has started to harden.
    • Drain the dates and add to a food processor along with the almond butter, vanilla, water and pinch of salt and blend until it reaches a smooth caramel-like texture.
    • Slice the bananas
    • To serve
    • We like to serve these in clear glasses where we can see the layers.
    • At the bottom of each glass add the caramel (divide the amount between 4 glasses)
    • Next divide up the bircher muesli, followed by a serving of banana, if you can it look great if you put the bananas facing out around the glass on the inside so you can really see its a banoffee. Add a generous dollop of coconut yogurt and top with some caramelised almonds.
    • enjoy!
    Print Recipe
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    Carrot cake chia pudding


    A great way to get a serving of veg for breakfast – carrot cake was always one of steves favourite cakes so he decided to extend his love for carrot cake and see if he could come up with some way to enjoy a healthier version for brekkie – this was borne out this idea and its really works. For any carrot cake lover this one’s for you! Our favourite way to serve is like a double layered carrot cake with a dollop of chia pudding, some coconut yogurt, another dollop of carrot cake chia pudding and then a generous serving of coconut yogurt on top, with a sprinkle of chopped walnuts.

    Takes 10 minutes

    Serves 4

    Ingredients
     

    • Chia pudding
    • 40 g chia seeds
    • 300 ml almond milk or rice milk
    • 30 g raisins
    • 30 g of walnuts
    • Pinch of cinnamon
    • Pinch of allspice
    • 2 tbsp of cacao powder
    • 30 g of carrots
    • 30 ml of maple syrup
    • To serve
    • 300 ml of coconut yogurt find one with under 15% fat content

    Instructions
     

    • Method
    • Roughly chop the walnuts into small pieces. Finely grate the carrot, then roughly chop.
    • In a large bowl mix together all the ingredients for the chia pudding including the grated carrot and the chopped walnuts (leaving 1 tbsp walnuts aside to garnish). Leave to soak for 30 minutes or overnight in the fridge. Give it a good stir before serving.
    • To serve:
    • In a jar or clear glass fill it ¼ full of chia pudding, ¼ full of coconut yogurt, ¼ full with another layer of chia, ¼ full with coconut yogurt to top off, sprinkle with chopped walnuts and Enjoy!
    Print Recipe
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    Light Crunchy Granola – lower in fat


    This works perfect as a light snack just eaten on the go, served with almond milk as a breakfast, with coconut yogurt or fruit as a cooling summer brekkie or else served on top of piping hot porridge to add a crunchy and sweetness. Easy to make and really delicious! If you can get some freeze dried raspberries they really add to the colour, subtle undertone and vibrancy of this granola.

    Takes 40 minutes

    Serves

    Ingredients
     

    • 400 g of Gluten free jumbo oats Use Gluten Free for HG
    • 40 g of sunflower oil
    • 60 g of date syrup or maple syrup
    • 50 g of dessicated coconut
    • Pinch of salt
    • Pinch of cinnamon leave out if you dislike
    • Dried fruit to serve once granola is cool
    • 30 g of goji berries
    • 10 g of freeze dried strawberries
    • 30 g of raisins

    Instructions
     

    • Preheat the oven to 160 degrees
    • In a large bowl mix together the oats, oil, syrup, dessicated coconut, salt and cinnamon until well mixed. Pour onto a baking tray approx (insert dimensions 36 x 27cm ).
    • Bake for 30 mins at 160 degrees C in fan oven, open once or twice and stir the granola around the tray so that it bakes evenly.
    • Remove from the oven and leave to cool for 15 mins.
    • Add the dried fruit and and mix well.
    • Store in an airtight container. It will keep fresh for 6 weeks. Enjoy!
    Print Recipe
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    Carrot Cake Cupcakes


    A delightful twist on traditional carrot cake! These cupcakes are gluten-free, vegan, and packed with flavour. This recipe was filmed in London in collaboration with Waitrose & Partners in a charming, converted church home.

    Takes 50 minutes

    Serves 12

    Ingredients
     

    Cupcakes

    • 160 ml sunflower oil
    • 3 tbsp ground flaxseeds
    • 170 g maple syrup
    • 200 g finely grated carrots
    • 75 g walnuts roughly chopped
    • 200 g gluten-free flour or white flour if not gluten intolerant
    • 1 tsp vanilla extract
    • 2 tsp baking powder
    • ½ tsp baking soda
    • 1 tsp ground cinnamon
    • ½ tsp salt
    • ½ tsp ground allspice

    Icing

    • 200 g vegan cream cheese or homemade using 400ml soy yoghurt – see instructions below
    • 90 g coconut oil
    • 75 ml agave syrup
    • 25 g walnuts for garnish

    Instructions
     

    • Preheat Oven: Preheat the oven to 180°C (160°C fan).
    • Prepare the Flax Eggs: In a small bowl or cup, mix the ground flaxseeds with 9 tbsp of water. Stir well and let sit for 5 minutes until thick and gloopy.
    • Mix Dry Ingredients: In a large bowl, combine the gluten-free flour, baking powder, baking soda, cinnamon, salt, and allspice. Stir in the chopped walnuts.
    • Combine Wet Ingredients: In a separate bowl, mix together the sunflower oil, grated carrots, maple syrup, vanilla extract, and the prepared flax egg mixture.
    • Combine Wet and Dry Mixtures: Pour the wet mixture into the dry ingredients, mixing thoroughly until a smooth batter forms.
    • Prepare the Baking Tray: Line a standard 12-cup muffin tin with cupcake liners. Evenly distribute the batter among the liners. If there is any extra batter, you can bake additional cupcakes or a small cake separately.
    • Bake: Bake in the preheated oven for about 20 minutes, or until a skewer inserted into the centre of a cupcake comes out clean.
    • Make the Icing: While the cupcakes are baking, prepare the icing. In a small saucepan, combine the vegan cream cheese, coconut oil, and agave syrup. Gently heat, whisking regularly, until the coconut oil melts. Remove from heat and transfer to a blender or use a hand mixer to blend until emulsified and thick, similar to a mayonnaise-like consistency. Place in the fridge to cool and thicken.
    • Cool and Ice the Cupcakes: Once the cupcakes are fully cooled, use a piping bag or a spoon to ice each cupcake. Garnish with a walnut on top.

    To Make Your Own Soy Cream Cheese

    • Prepare the Soy Yoghurt: Take a 400ml tub of plain, unsweetened soy yoghurt. Line a colander with cheesecloth or muslin, placing a bowl underneath.
    • Strain the Yoghurt: Pour the yoghurt onto the cheesecloth and let it drain overnight, covered with a tea towel to prevent anything from falling in.
    • Season: By morning, the yoghurt will have thickened into a cream cheese texture. Season with a pinch of salt to taste. Optionally, add herbs or seasonings for extra flavour, making it a versatile spread.
    Print Recipe

    The Happy Pear Podcast

    Dave and Steve are on a mission to make fruit and veg sexy and this podcast is about inspiring you to be a happier, healthier version of yourself.

    Each week, there will be great conversations which will give you practical takeaways to enable you to be at your best.

    Brought to you by   supervalu logo

    An image of Dr Tara Shine and Madeleine Murray

    Episode 8 – Sustainability & Climate Action with Dr Tara Shine & Madeleine Murray

    This week’s episode is with the amazing duo of Dr Tara Shine & Madeleine Murray, of Change by Degrees.

    Tara and Madeleine are wonderful humans. Tara has spent 20 years as an international climate change negotiator and advisor to governments and world leaders on environmental policy, most notably as a Special Advisor to the Mary Robinson Foundation-Climate Justice.  Madeleine brings a multifaceted background and is expert in employee sustainability engagement and helping businesses create and tell their sustainability stories.

    Together, they run Change by Degrees, an organisation dedicated to delivering strategic sustainable advice, employee engagement and specialised sustainability comms.

    Tara and Madeleine are powerful women, helping create the future we aspire towards.  Climate change as we all know is the major topic of our time which isn’t going away and learning practical digestible steps from experts can really help us continue to take the necessary action needed to bring our world more into balance.

    We loved the simplicity of these 3 steps we need to take collectively:

    1. Reduce our emissions (no power and fuel to come from fossil fuels and all to come from renewables)
    2. Store more carbon in our natural environment (through looking after nature; planting more trees; restoring our biodiversity and moving towards better agricultural practices that build our soils)
    3. Adapt to living with more storminess – climate change is real and will change things; we need to prepare for these events (the reality of more flooding, higher sea level rise and to create a more equitable and inclusive society for all as we move forward).

    In this episode, we hear about the importance of societal action on the “Climate Emergency’; the importance of effective communication in climate action; the incredible value beneath our feet in our soils.

    The girls bring to life the opportunity for incredible innovation within climate action.  They give us some very practical daily sustainable and environmentally friendly actions that each of us can take and the powerful ripple effect this can play.  They weave not only personal action we can take but also how critical it is for businesses to bake sustainability into the very core of what they are about so all business units know and own goals in relation to it.

    Being mothers themselves, they explain how they navigate parenthood.  We loved how they asked us all to have conversations with our kids on this topic – ask them to describe what a sustainable world looks like to them and by so doing we encourage them to use their voice and spread their vision.

    Be sure to check out changebydegrees.com and Tara’s book – “How to Save Your Planet One Object at a time” which is available at all good bookstores.

    This episode is a fantastic listen – we learnt so much.  This podcast was an honour to bring remembrance and more light to this topic and we really hope you enjoy it and take practical nuggets from it.

    Big love,

    Dave & Steve

    Available now from all good podcast providers:

    An image of Creamy Broccoli Pasta Bake

    Creamy Broccoli Pasta Bake


    This delicious bake comes from our Happy Gut course, made with gluten-free pasta and topped with a creamy gluten-free béchamel sauce. The greens of the leeks and scallions (instead of garlic and onion) provide a great base flavour to the mushrooms and broccoli. It's low FODMAP, which means it's low in fermentable carbohydrates and easy on digestion.

    Takes

    Serves 6

    Ingredients
     

    • 1 tbsp olive oil
    • 200 g dried gluten-free tube-style pasta (we used penne)
    • 1 bunch of scallions (greens only)
    • 110 g leek (greens only – max 54g per person)
    • 200 g oyster mushrooms (75g per person)
    • 250 g broccoli florets (max 75g per person)
    • 2 tbsp tamari
    • 4 tbsp water
    • 1 tsp salt

    Béchamel Sauce

    • 5 tbsp olive oil 1 tbsp oil max per serving
    • 5 tbsp white gluten-free flour such as rice flour
    • 1 L soy or rice milk around 125ml max per serving
    • 1 tsp salt
    • 1 tsp black pepper
    • 4 tbsp nutritional yeast 16g max per serving
    • Pinch of nutmeg
    • 2 bay leaves

    Topping

    • 40 g gluten-free breadcrumbs blend old GF bread to make your own
    • 1 tbsp flaked almonds no more than 12g
    • 1 tbsp oil
    • Pinch of salt and pepper

    Instructions
     

    • Preheat the oven to 180°C.
    • Cook the pasta according to the package instructions until slightly al dente. Drain and rinse under cold water to stop the pasta cooking and to prevent sticking.
    • Prepare the vegetables: Finely chop the greens of the scallions and leeks, finely chop the mushrooms, and cut the broccoli into small bite-sized florets.
    • Start the béchamel sauce: While the pasta is cooking, in a non-stick pot, heat the olive oil. Once hot, add the rice flour and whisk for 2 minutes, stirring continuously until golden. Slowly add the soy or rice milk to the roux (the flour and oil mixture), whisking continuously. Add the seasoning (salt, pepper, nutmeg) and the remaining ingredients (nutritional yeast and bay leaves). Bring it to the boil, then reduce to a simmer, whisking often to prevent sticking. Once it reaches the desired thickness, remove the bay leaves, take it off the heat, and adjust seasoning if necessary.
    • Cook the vegetables: In a large non-stick pan, heat 1 tbsp of oil over a high heat. Add the scallion and leek greens with a good pinch of salt. Reduce to medium heat and cook for 3-4 minutes until softened. Add the mushrooms and cook for 5 minutes until reduced. Add the broccoli florets and 4 tbsp of water. Bring to a simmer, then cover and steam until the broccoli is just cooked (about 5-8 minutes).
    • Assemble the bake: Mix the pasta, béchamel sauce, and cooked vegetables together. Transfer the mixture to an ovenproof dish, smoothing the surface slightly.
    • Prepare the topping: Mix the gluten-free breadcrumbs, flaked almonds, 1 tbsp oil, and a pinch of salt and pepper together. Scatter this mixture evenly over the pasta bake.
    • Bake: Place the dish in the oven and bake for 20 minutes or until the sauce is bubbling and the crumb topping is golden brown.

    Video

    Keyword Low FODMAP Creamy Broccoli Pasta Bake
    Print Recipe
    An image of Spring veg buddha bowl

    Spring Veg Buddha Bowl


    This is one of our favourite ways of eating! The combination of this beautiful coconut lentil curry, spring greens, kimchi, charred fennel, and crimson sauerkraut with some brown rice for starch is just perfect. It's a balanced meal that brings together lots of flavours and plant diversity to feed an enlightened microbiome!

    Takes 30 minutes

    Serves 2

    Ingredients
     

    For the coconut lentil curry

    • 5 scallions (spring onions)
    • 3 cloves garlic
    • ½ thumb-sized piece of ginger
    • 1 x 400 g tin coconut milk
    • 1 x 400 g tin cooked lentils (drained weight: 240 g)
    • 1 x 400 g tin chickpeas (drained weight: 240 g)
    • 10 g fresh coriander (small bunch or herb of choice)
    • 2 tbsp curry powder
    • 1 tsp turmeric
    • 1 tsp ground cumin
    • ½ tsp smoked paprika
    • 1 tsp salt
    • ½ tsp black pepper
    • Juice of ½ lime

    For the bowl

    • 1 fennel bulb
    • 200 g broccoli or tenderstem broccoli
    • 50 g kimchi
    • 50 g sauerkraut
    • 250 g cooked brown rice or grain of choice
    • 100 g greens of choice
    • 2 tbsp pesto

    Instructions
     

    • Coconut Lentil Curry:
      Drain and rinse the chickpeas and lentils. Peel and finely chop the garlic and ginger. Finely chop the scallions (spring onions). Pick the coriander leaves from the stalks, and finely chop the stalks.
      Heat a large pan on high heat. Once hot, add 1 tbsp of oil and the chopped scallions, ginger, and garlic. Cook for 2 minutes.
      Add the curry powder, turmeric, cumin, smoked paprika, salt, and black pepper. Cook for 1 minute, stirring constantly to prevent burning.
      Pour in the coconut milk, add the drained lentils and chickpeas, and stir well. Bring to the boil, then reduce the heat and simmer for 2 minutes, stirring occasionally to prevent sticking.
      Taste the curry and adjust seasoning if needed. Add the chopped coriander leaves just before serving.
    • Charred Fennel and Broccoli:
      Fill and boil the kettle. Pour the boiled water into a medium saucepan, add a generous pinch of salt, and bring it back to a boil.
      Cut the base of the fennel bulb and slice it in half lengthwise. Then cut each half into 4 chunks, giving you approximately 8 chunks.
      Add the chopped fennel and broccoli to the boiling water. Cook for 4 minutes, then drain and allow them to dry slightly.
      Heat a griddle pan until hot. Add the fennel and broccoli in a single layer and cook on both sides until charred and nice grill lines appear. Remove and set aside.
    • Bringing It All Together:
      Take the greens of your choice and mix them well with 2 tbsp of pesto.
      In two bowls, divide the cooked rice. Add a spoonful of kimchi, a spoonful of sauerkraut, some charred broccoli, and fennel to each bowl.
      Top each bowl with a generous serving of the coconut lentil curry. Sprinkle with chilli flakes if desired, and enjoy!

    Video

    Print Recipe

    The Happy Pear Podcast

    Dave and Steve are on a mission to make fruit and veg sexy and this podcast is about inspiring you to be a happier, healthier version of yourself.

    Each week, there will be great conversations which will give you practical takeaways to enable you to be at your best.

    Brought to you by   supervalu logo

    An image of Dr Rangan Chatterjee

    Episode 7 – Dr Rangan Chatterjee

    This week’s episode is with the amazing Dr Rangan Chatterjee.

    Rangan is a breathtaking human.

    He is a physician, author, television presenter, podcaster and much more.

    He has been a medical doctor for more than 20 years and is a pioneer in the emerging field of progressive medicine.

    He is best known for his TV show ‘Doctor in the House’ and for being the resident doctor on legendary BBC One’s Breakfast Show. He also writes for the Huffington Post and pens a monthly column on lifestyle medicine in Top Santé. His TV show’s have been shown in more than 70 countries around the world and in 2017, he came 8th in the Pulse Power 50 list for influential GPs.

    Simply put, Rangan is on a mission to simplify health. He believes that health has become far too confusing and that we need to get back to basics with a 360 degree approach to health through food and lifestyle.

    “We aren’t weak. We don’t lack will power. We’re just humans trying to get by each day. The world is tough. It is difficult at the moment. We don’t need to beat ourselves up. Let’s be kind and compassionate to ourselves.”

    Rangan is always so honest and passionate, and we learn something new everytime we speak to him, so we’re delighted to bring this conversation to you and we really hope you enjoy it.

    In this episode, Rangan takes us through:

    • His childhood and how he now reflects on it
    • The importance of getting out into nature
    • His 4 pillars of health
    • His approach to stress management
    • Why journaling can be really supportive 
    • His approach to and learnings from parenthood
    • Dealing with cravings and changing habits
    • Truly understanding your goals for long term change
    • Why we need good relationships and meaningful connections
    • His definition of success and his journey to understanding it
    • The need to be kind to ourselves
    dr rangan chatterjee

    This is a wonderful conversation – we really loved it and we hope you take as many practical and useful nuggets from it as we did.

    Big love,

    Dave & Steve

    Available now from all good podcast providers:

    An image of Easy Japanese Veg & Noodle Ramen

    Easy Japanese Veg & Noodle Ramen


    Ramen is one of the most popular dishes in Japan nowadays. It’s a fresh-tasting dish that’s simple to whip up. We designed this dish to be really easy to make, using simple ingredients that you can find anywhere. It's perfect for a nourishing mid-week dinner.

    Takes 15 minutes

    Serves 4

    Ingredients
     

    • 2 litres vegetable stock
    • 5.5 tbsp tamari
    • Thumb-sized piece of freshly grated ginger
    • Juice of 2 limes
    • 2 tbsp maple syrup
    • 200 g rice noodles or wholewheat noodles (4 nests)
    • 300 g oyster mushrooms
    • 3 tbsp water

    Toppings:

    • 1 red chilli
    • 4 scallions (green part only)
    • 1 large carrot
    • 200 g bean sprouts (most of 1 pack)

    Instructions
     

    • Place the vegetable stock, 2.5 tbsp of tamari, grated ginger, the juice of 1 lime, and 1 tbsp of maple syrup in a suitably sized pan. Bring to the boil.
    • Tear or chop the mushrooms into bite-sized pieces. Heat a pan over high heat. Once hot, add the mushrooms and cook for 2–3 minutes, stirring regularly. If they start to stick, add 1 tsp of water.
    • Mix 3 tbsp of tamari, 3 tbsp of water, the juice of 1 lime, and 1 tbsp of maple syrup in a bowl. Add this mixture to the mushrooms and cook for 2 more minutes, or until most of the sauce has been absorbed.
    • Once the broth is boiling, reduce it to a simmer. Add the noodles and cook according to the instructions on the packet.
    • While the noodles cook, de-seed and finely chop the red chilli and the green part of the scallions. Grate the carrot and wash the bean sprouts in a colander.
    • Once the noodles are cooked, use a slotted spoon or tongs to divide them between 4 deep bowls. Ladle the broth into each bowl, ensuring the noodles are just covered.
    • Layer the ramen with bean sprouts and grated carrot on each side of the bowl. Top with the chopped scallions and chilli in the centre. Finally, add the mushrooms to the centre of the bowl and sprinkle with sesame seeds. Serve and enjoy!

    Notes

    Tips:
    To take your ramen to the next level, add some dried seaweed (e.g. arame) and 2 tbsp of miso into your broth. Garnish with fresh coriander and/or pickled ginger or sauerkraut.
    Beat the Bloat: As referenced in our Gut Health Course – Use the green part of the scallions only.
    Print Recipe
    An image of Perfect porridge

    Perfect porridge


    Porridge can seem like gruel for many people but we like to think of it as a blank canvas which can be decorated and made to be a delicious work of art that will leave you looking for more!

    Takes

    Serves

    Instructions
     

    • To make wonderful porridge you want to think texture, colour and flavour. For example berry compete will bring a brilliant bright purple colour, caramelised banana will bring a slight chew, a caramel note and a lovely banana sweetness.
    • Here are 5 principles to making beautiful porridge/ oatmeal
    • Know your oats – Oats come in many forms from:
    • Oat groats – these are the wholegrain before being steamed and rolled – these take longer to cook and are a little like short grain brown rice
    • Steel cut oats where the oat groats have been cut into smaller pieces – like oat groats but in smaller bit size
    • Rolled oats – they normally come in 2 forms – jumbo meaning the flake size is larger and the porridge ends up coarser porridge with a little texture OR oat flakes or smaller oat flakes which normally cook quicker and result in a thicker more smoother, baby food like porridge
    • Creamy porridge is always better
    • Part of the reason why many people see porridge as gruel is that its cooked on water and served with completely plain so it really does taste one dimensional. If you try cooking your porridge with half of your milk of choice and half water it results in a creamier porridge that tastes much more satisfying!
    • One of our favourite milks to cook our porridge in is rice milk. Rice milk is naturally quite sweet and mean your porridge end up creamier and sweeter.
    • Other ones to try are half hazelnut milk half water as its gives a slight ‘nutella’ like note
    • For a more indulgent porridge try cooking your porridge on half coconut milk from a tin and half water.
    • Go with what you like – If you’re like our mom and dad they just prefer their oats cooked with water so make sure to go with what you like.
    • Think texture and colour when topping and decorating your porridge – porridge itself is quite one dimensional so its important to add variety of texture. Think crunchy, creamy, fruity, nutty and any other texture you like. More below on toppings on point 5.
    • Sweet or savoury? Our good friend Mark always likes avocado and seaweed in his porridge or in Japan they have a savoury rice porridge with miso and mushrooms for breakfast. Porridge or oatmeal is a wholegrain that can be seasoned to your liking.
    • Toppings are key and a real game changer:
    • Crunch – granola – its pretty easy to make – we have lots of recipes here or else we make lots available nationwide
    • Nutty – peanut or almond butter or toasted seeds
    • creamy – we love coconut yogurt or yogurt of choice
    • fruity – try making some fruit compote or stewed fruit of choice
    • caramelise bananas – this is so easy to do and is worth while – ensure your bananas are ripe, heat a non stick pan on medium heat, peel and slice the banana lengthwise and place flat side down on the pan, fry till it starts to caramelise, turn and repeat. Serve warm on your porridge for a wonderful treat!

    Video

    Print Recipe
    An image of Healthy breakfast 3 ways

    Banoffee overnight oats


    The infamous British dessert when toffee, banana, & cream are brought together on a buttery biscuit base. Here we recreate a healthier breakfast version that makes a fabulous snack or healthier dessert. Steve’s wife Justyna eats them for breakfast lunch and sometimes even dinner! Serves 4 Takes 10 mins

    Takes 10 minutes

    Serves 4

    Ingredients
     

    • Date caramel
    • 150 g Pitted Dates
    • 350 ml of boiling water
    • 1/2 tsp of Vanilla extract
    • 2 tbsp of almond butter
    • Pinch salt
    • Bircher muesli
    • 250 g Oats
    • 40 g Raisins
    • 20 g of chia seeds
    • 600 ml Oat milk
    • pinch ground cinnamon
    • Caramelised almond sprinkle
    • 50 g flaked Almonds
    • 2 tbsp Maple syrup
    • 200 ml of Coconut yogurt fat content approx 10%
    • 2 Bananas

    Instructions
     

    • Full and boil the kettle. Cover the pitted dates with boiling water and leave to soak for 5 mins.
    • Mix all the ingredients together for bircher muesli and leave to soak for either 30 mins of else overnight.
    • To make the caramelized almonds simply heat a non stick pan on medium heat, once hot add the almonds and cook for 4-6 mins until they start to golden ensuring to stir regularly to avoid burning. Once they are golden, remove the pan from the heat and add the maple syrup and stir quickly to ensure that you coat each nut. Continue to do so for a minute until the maple syrup has started to harden.
    • Drain the dates and add to a food processor along with the almond butter, vanilla, water and pinch of salt and blend until it reaches a smooth caramel-like texture.
    • Slice the bananas
    • To serve
    • We like to serve these in clear glasses where we can see the layers.
    • At the bottom of each glass add the caramel (divide the amount between 4 glasses)
    • Next divide up the bircher muesli, followed by a serving of banana, if you can it look great if you put the bananas facing out around the glass on the inside so you can really see its a banoffee. Add a generous dollop of coconut yogurt and top with some caramelised almonds.
    • enjoy!
    Print Recipe
    An image of Healthy breakfast 3 ways

    Carrot cake chia pudding


    A great way to get a serving of veg for breakfast – carrot cake was always one of steves favourite cakes so he decided to extend his love for carrot cake and see if he could come up with some way to enjoy a healthier version for brekkie – this was borne out this idea and its really works. For any carrot cake lover this one’s for you! Our favourite way to serve is like a double layered carrot cake with a dollop of chia pudding, some coconut yogurt, another dollop of carrot cake chia pudding and then a generous serving of coconut yogurt on top, with a sprinkle of chopped walnuts.

    Takes 10 minutes

    Serves 4

    Ingredients
     

    • Chia pudding
    • 40 g chia seeds
    • 300 ml almond milk or rice milk
    • 30 g raisins
    • 30 g of walnuts
    • Pinch of cinnamon
    • Pinch of allspice
    • 2 tbsp of cacao powder
    • 30 g of carrots
    • 30 ml of maple syrup
    • To serve
    • 300 ml of coconut yogurt find one with under 15% fat content

    Instructions
     

    • Method
    • Roughly chop the walnuts into small pieces. Finely grate the carrot, then roughly chop.
    • In a large bowl mix together all the ingredients for the chia pudding including the grated carrot and the chopped walnuts (leaving 1 tbsp walnuts aside to garnish). Leave to soak for 30 minutes or overnight in the fridge. Give it a good stir before serving.
    • To serve:
    • In a jar or clear glass fill it ¼ full of chia pudding, ¼ full of coconut yogurt, ¼ full with another layer of chia, ¼ full with coconut yogurt to top off, sprinkle with chopped walnuts and Enjoy!
    Print Recipe
    An image of Healthy breakfast 3 ways

    Light Crunchy Granola – lower in fat


    This works perfect as a light snack just eaten on the go, served with almond milk as a breakfast, with coconut yogurt or fruit as a cooling summer brekkie or else served on top of piping hot porridge to add a crunchy and sweetness. Easy to make and really delicious! If you can get some freeze dried raspberries they really add to the colour, subtle undertone and vibrancy of this granola.

    Takes 40 minutes

    Serves

    Ingredients
     

    • 400 g of Gluten free jumbo oats Use Gluten Free for HG
    • 40 g of sunflower oil
    • 60 g of date syrup or maple syrup
    • 50 g of dessicated coconut
    • Pinch of salt
    • Pinch of cinnamon leave out if you dislike
    • Dried fruit to serve once granola is cool
    • 30 g of goji berries
    • 10 g of freeze dried strawberries
    • 30 g of raisins

    Instructions
     

    • Preheat the oven to 160 degrees
    • In a large bowl mix together the oats, oil, syrup, dessicated coconut, salt and cinnamon until well mixed. Pour onto a baking tray approx (insert dimensions 36 x 27cm ).
    • Bake for 30 mins at 160 degrees C in fan oven, open once or twice and stir the granola around the tray so that it bakes evenly.
    • Remove from the oven and leave to cool for 15 mins.
    • Add the dried fruit and and mix well.
    • Store in an airtight container. It will keep fresh for 6 weeks. Enjoy!
    Print Recipe
    An image of Mexican Burrito bowl

    Mexican Burrito Bowl


    Super tasty, easy to make, wholesome, and packed with nutrition – this is a great meal at any time of the day. Best served with cooked rice, salsa, and corn chips.

    Takes

    Serves 4

    Ingredients
     

    For the Chilli:

    • 3 cloves of garlic
    • 1 red chilli pepper
    • 1 yellow pepper
    • 1 bunch of scallions (spring onions)
    • 1 x 400g tin of kidney beans
    • 1 x 400g tin of butter beans
    • 1 x 400g tin of black beans or chickpeas
    • 2 tbsp of oil
    • 2 x 400g tins of chopped tomatoes
    • 6 tbsp of tomato purée (100g)
    • 1 tbsp of maple syrup
    • 2 tbsp of ground cumin
    • 2 tbsp of ground coriander
    • 2 tbsp of tamari or soy sauce
    • ½ tbsp of smoked paprika
    • Juice of 1 lime
    • 1 tbsp of salt
    • ½ tbsp of black pepper

    For the Guacamole:

    • 2 ripe avocados (ripe but not bruised)
    • Juice of 1 lime
    • 1 clove of garlic
    • ¼ medium-sized red onion
    • 3 cherry tomatoes
    • ½ tbsp of salt
    • Pinch of ground black pepper
    • A few sprigs of fresh coriander

    To Serve:

    • Cooked rice (preferably brown rice)
    • Fresh coriander
    • Salsa (if you have it)
    • Corn chips

    Instructions
     

    For the Chilli:

    • Peel and finely chop the garlic. Chop the end off the red chilli and finely slice it, removing the seeds if you prefer it less spicy. Deseed the yellow pepper and finely chop. Trim the ends off the scallions (spring onions) and finely slice them, discarding any limp green outer leaves. Drain and rinse the beans.
    • Heat the oil in a large saucepan over high heat. Once the pan is hot, add the garlic, red chilli, yellow pepper, and scallions. Cook for 2–3 minutes, stirring regularly.
    • Add the remaining ingredients: the chopped tomatoes, tomato purée, maple syrup, ground cumin, ground coriander, tamari or soy sauce, smoked paprika, lime juice, salt, and black pepper. Bring to the boil, stirring regularly, then reduce the heat and simmer for 5–10 minutes. Taste and adjust the seasoning if needed.
    • Serve with some freshly chopped coriander or chives.

    For the Guacamole:

    • Cut the avocados in half, remove the stone, and slice them lengthwise and crosswise into small squares while still in the skin.
    • Scoop out the avocado flesh with a spoon and place it in a bowl.
    • Slice the lime and squeeze the juice into the bowl.
    • Peel and finely chop the garlic and red onion, then add them to the bowl.
    • Slice the cherry tomatoes and add them in.
    • Add the salt, black pepper, and diced fresh coriander.
    • Mash all the ingredients together with a fork until you reach your desired consistency.

    Putting it All Together:

    • Once you’ve made the chilli and guacamole, serve them with cooked rice (pre-cooked rice is available at most supermarkets if you don’t want to make your own), corn chips, salsa (if you have any), and some fresh coriander.
    • Enjoy!

    Notes

    Beat the Bloat Tip: As referenced in our Gut Health Course – Start with small portions to see how you feel.

    Video

    Print Recipe
    An image of Easy Bakewell tart

    Easy summer fruit bakewell tart


    A wonderful traditional summer fruit type dessert with a shortcrust pastry, jammy fruit layer and a wonderful delicate almond sponge on top, known as a frangipane. Defo one of our favourite summer desserts! For a gluten free option simply replace the white flour with buckwheat or gluten free flour.

    Takes

    Serves 12

    Ingredients
     

    • Shortcrust pastry
    • 150 g white flour / buckwheat flour for a healthier or GF alternative
    • 75 g coconut oil
    • 3-4 tablespoons cold water
    • pinch of salt
    • Frangipane
    • 1.5 tablespoons ground flax seeds
    • 4 tablespoons water
    • 130 g coconut oil
    • 155 g ground almonds almond flour
    • 140 g maple syrup
    • 1.25 teaspoons baking powder
    • Jam / fruit layer
    • 250 g fresh raspberries/ strawberries
    • 4 tablespoons water
    • 100 ml maple syrup
    • 2 tablespoons chia seeds
    • Decoration
    • 50 g flaked almonds

    Instructions
     

    • Preheat your oven to 180°C/350°F/gas mark 4. Line the base of a 23cm (9 inch) springform cake tin with greaseproof paper.
    • First start with making the short crust pastry. In a large mixing bowl add the flour. Finely chop the coconut oil and add along with a pinch of salt and massage with your fingers until the coconut oil has mixed with the flour to form a breadcrumb like texture with no lumps of coconut oil, which should take about 3 minutes.
    • Add 3 tablespoons of water, and press the mixture together into a firm ball, if it is not all sticking together add an extra tablespoon or two of water. Once the pastry has come together, place in the fridge or freezer for 5 mins to firm up (this will make it easier to shape and form – but if in a rush you can skip this step).
    • Lightly coat your hands in flour and transfer the dough into the spring form cake tin and press firmly to the bottom of the tin so that it is approx 0.5cm high and evenly covering the whole base, making sure it is only cover the base and not the sides.
    • Pop the cake tin in the preheated oven for 10 minutes to blind bake at 180°C/350°F/gas mark 4 (no need to cover with baking paper and dried beans).
    • Next, make your frangipane mixture. In a bowl, put the ground flax seed and the water, mix it well together and set aside until it turns gloopy quite like an egg. Melt the coconut oil in a small pot over a high heat. Once melted, transfer to a mixing bowl and add the ground almonds along with the maple syrup, baking powder and the ‘flax egg’, and mix well till homogenous.
    • To make your strawberry/ raspberry jam, chop the strawberries finely (if using raspberries no need to chop them) and transfer to a medium sized pot along with the water. Cook over a medium heat until the fruit starts to break down, which should take a couple of minutes. Then add the maple syrup and chia seeds and bring to the boil, leave simmer for 6-8 mins to reduce and thicken. Stir regularly to avoid it burning or sticking to the bottom. Remove from the heat, transfer to a bowl and leave to cool and firm up.
    • Take the base out of the oven (leave the oven on) and cover with all the jam. Next, gentle spoon the frangipane mixture on top of the jam layer ensuring to cover the full cake (no need to worry if any pink or red colour from the fruit comes through the frangipane layer, this will look even more authentic once it will be baked). Sprinkle on a layer of flaked almonds.
    • Pop the tart back in the oven and bake for 30 mins. Once baked, take out and leave to cool for about 15 minutes and enjoy!
    Print Recipe

    The Happy Pear Podcast

    Dave and Steve are on a mission to make fruit and veg sexy and this podcast is about inspiring you to be a happier, healthier version of yourself.

    Each week, there will be great conversations which will give you practical takeaways to enable you to be at your best.

    Brought to you by   supervalu logo

    ella mills

    Episode 6 – Ella Mills aka Deliciously Ella

    This week’s episode is with the amazing Ella Mills.

    Ella is the founder and driving force behind the brand Deliciously Ella. She is all about using her platform to share simple and delicious ways to feel better.

    Starting from a personal blog, Deliciously Ella has evolved into so many things, from an app, to a deli, to a series of podcasts and even a hugely successful range of plant-based food products available all over the UK and now Ireland. Her story has a lot of similarities to ours, so it was so lovely to get the chance to sit down for a longer period of time with her.

    Ella started everything back in 2012. She had previously been diagnosed with a number of serious health issues and following months in and out of hospital and numerous unsuccessful treatments, she started looking into other ways of managing her condition.

    Encouraged by stories and research, she decided to turn to a whole food, plant-based diet and well, the rest is history. Ella is the picture of health today and hopes that sharing her journey can help others to follow in her footsteps.   She is now married to her wonderful husband, Matt, who is the CEO of Deliciously Ella and she is mother of 2 small daughters.

    “Health is so simple. We can make it so complicated, but at the base of it is simplicity. That’s what I have been focusing on and I can’t tell you the difference it has made”

    Ella is always so honest and lovely, and her passion really does shine through when she speaks, so we are so excited to share this lovely conversation with you!

    In this episode, Ella takes us through:

    • The origins of Deliciously Ella and her unexpected journey to creating a business.
    • How she balances relationships and life in a family business.
    • Balancing ambition and contentment.
    • Her health journey, using food as medicine and discovering her online community.
    • What her definition of health is today.
    • How she balances public and private life.
    • Navigating social media today and staying mindful with content.
    • Keeping tabs on her relationship with technology.
    • Building a brand with herself at the centre.
    • How she defines success and what her ‘why’ is.
    • Her perspective on gratitude.

    Ella is continually an inspiration for us – we always take an incredible amount from her and we really hope you find it great too!

    ella mills

    Big love,

    Dave & Steve

    Available now from all good podcast providers:

    An image of Creamy spinach and ricotta pancakes

    Creamy spinach and ricotta pancakes


    Creamy, delicious and healthy, while only taking 10 mins to make these are fabulous! Based on the traditional french Savory socca pancakes which is a chickpea pancake that is high in protein and really has an eggy like light fluffy pancake texture. These are wonderful and so worth trying

    Takes 10 minutes

    Serves 2

    Ingredients
     

    Spinach and cashew ricotta

    • 130 g cashew nuts
    • 100 ml water
    • Pinch salt
    • Pinch garlic powder
    • 100 g spinach wilted and drained

    Socca – chickpea flour savory pancake

    • 120 g gram flour chickpea flour OR flour of choice
    • 250 ml veg stock
    • 2 tbsp ground flax seeds/ 1/2 banana
    • Pinch salt
    • 1 tsp baking powder

    Instructions
     

    • For the Spinach and ricotta: Soak the cashew nuts, in a bowl covered with just boiled water and leave them to soak for 10 mins or overnight if you have the time. Drain and give them a good rinse before blending. For the ricotta, simply add the rinsed soaked cashew nuts into the blender along with the water, garlic powder, salt and blend till super smooth. If they cream is a little lumpy if youre blender is not that strong simple put through a sieve to get the creamy sauce and keep the left overs for something else. To wilt the spinach just add to a pot with 50 ml of water and put the lid on, leave to wilt for 3 mins until all the leaves have cooked down. Using a sieve over the sink, transfer the spinach and give it a good squeeze to remove any excess moisture and a rough chop and in a large bowl gently fold the spinach through the cashew cream.
    • To make the pancake batter, Sieve in the gram flour to a large bowl and add the rest of the ingredient and mix well (if using a banana mash before adding) or blend in a blender until smooth. Heat a non stick pan on high heat. Once hot reduce to a medium heat.
    • Drop in a dollop of your pancake mixture and ensure to spread it out evenly so there is a thin evenly spread coating. leave them to cook until they start to bubble throughout and form little aeration pockets (you’ll know what we mean when you are doing this!) and slightly brown and drier along the edges. You’ll know they’re done when they start to bubble a little and turn golden. Use a silicone spatula to turn the pancake and repeat on the other side.
    • Repeat with the rest of your batter.
    • Top with a generous covering of the spinach ricotta cream and decorate with some sliced red chilli – enjoy these are delicious!

    Video

    Print Recipe
    An image of Vegan Sunday Roast

    Vegan Sunday Roast


    Dave had a vegan Sunday roast with all the trimmings in a café in Belfast, which inspired us to create this recipe. It’s really tasty and perfect for family gatherings or celebrations.

    Takes

    Serves 6

    Ingredients
     

    Veggies:

    • 1 kg potatoes
    • 5 tbsp oil
    • 1 tsp salt
    • 4 medium parsnips
    • 4 medium carrots
    • 1 tbsp maple syrup
    • 400 g frozen peas

    The Roast:

    • 150 g vital wheat gluten
    • 4 tbsp nutritional yeast
    • 1 tsp smoked paprika
    • 1 tsp salt
    • ½ tsp black pepper
    • 1 x 400g tin of cooked lentils
    • 150 g oyster mushrooms
    • 100 g tomato puree
    • 3 tbsp tamari/soy sauce
    • 50 ml vegetable stock
    • 1 portion of vegan gravy recipe below
    • 1 tbsp maple syrup
    • 1 tbsp tamari

    Gravy:

    • 1 onion
    • 1.5 tbsp oil
    • 500 ml veg stock
    • 4 tbsp nutritional yeast
    • 4 tbsp tamari
    • 2 tbsp garlic powder or 4 cloves, super finely chopped
    • a pinch of black pepper
    • 3 tbsp cornflour
    • 4 tbsp olive oil

    Instructions
     

    • Preheat the oven:
      Preheat the oven to 180°C (350°F/gas mark 4).
    • Roasted Veg:
      Chop the potatoes into halves or quarters (leave the skin on, but scrub and wash well).
      Transfer them to a mixing bowl, sprinkle over 1 teaspoon of salt, and drizzle 3 tablespoons of oil.
      Mix until all the potatoes are well coated. Spread them on a baking tray and bake for about 45 minutes, or until golden, slightly charred, and smelling amazing!
      While the potatoes are baking, chop the carrots and parsnips into batons.
      In the same mixing bowl, toss them with 2 tablespoons of oil and 1 tablespoon of maple syrup.
      Place them on a separate baking tray and bake for 40 minutes or until they start to char and smell fabulous.
    • The Roast:
      In a bowl, mix the vital wheat gluten, nutritional yeast, smoked paprika, salt, and black pepper.
      Drain and rinse the lentils and leave them to dry in a colander.
      Finely chop the mushrooms and add them to the bowl along with the lentils and tomato puree. Mix well.
      Slowly add the tamari and ¾ of the veg stock. Mix well.
      Gradually add the remaining stock as needed to avoid making the mixture too wet.
      Knead the dough with your hands for a few minutes until it comes together.
      Flatten the dough into a rectangular shape about 2 cm thick and cut it into 8 strips, making sure they fit into your steamer.
      Cut 8 pieces of foil or parchment paper and wrap each strip. Place the wrapped strips in a steamer and steam for 30 minutes.
      Allow them to cool slightly before unwrapping.
      In a bowl, mix half the gravy with the maple syrup and tamari.
      Marinate each strip, pressing lightly to absorb the flavours.
      Heat 2 tablespoons of oil in a flat pan on high heat.
      Cook the strips for 3 minutes on each side until they start to char.
    • Peas:
      Boil the peas in a small saucepan for 1 minute. Drain.
    • Gravy:
      Finely chop the onion and sauté in a pan with oil for 2-3 minutes.
      Mix the veg stock, nutritional yeast, tamari, garlic powder, and black pepper.
      Pour this into the pan and bring to a boil. Reduce to a simmer and stir in the cornflour.
      Add the olive oil and cook for 3-4 minutes.
      Strain the gravy through a sieve for a smooth consistency.
    • To serve:
      Plate each portion with a roast strip, roasted potatoes, carrots, parsnips, peas, and a generous serving of gravy.
    Keyword gravy, roast, vegan
    Print Recipe
    An image of Spicy Smashed potatoes with Sriracha mayo

    Smashed Potatoes with Sriracha Mayo


    We’re going to be really bold here and say these are possibly the nicest way to eat a potato! Being Irish, potatoes have a very special place in our hearts. Some say we eat so many potatoes that they’re flowing in our blood. These are magnificent—crispy, crunchy, and the perfect middle ground where crispy meets a potato with a lovely sweet spiciness!

    Takes

    Serves 2

    Ingredients
     

    • 1 kg new or baby potatoes
    • ½ tsp salt
    • ¼ tsp pepper

    Sauce:

    • 4 tbsp olive oil
    • 1 tbsp sriracha (optional)
    • 1 tbsp tamari
    • ½ tbsp maple syrup
    • 1 tsp garlic powder

    Sriracha Mayo:

    • 2 tbsp sriracha sauce
    • 5 tbsp mayo

    Instructions
     

    • Preheat the oven to 200°C (fan).
    • In a saucepan, boil the potatoes for 15-20 minutes. They are done when a knife easily pierces the centre, but they should not be falling apart.
    • Transfer the cooked potatoes to a baking tray. Gently smash them to crack open slightly by flattening with the base of a glass, mug, or pot. Be careful not to smash them too much but enough to ensure they open up. The aim is to release some of the starchy insides, which, when coated in a little oil and baked, turn wonderfully crispy.
    • Drizzle the oil mixture evenly over the potatoes, giving the tray a shake to coat them thoroughly. Sprinkle evenly with salt and pepper.
    • Roast in the preheated oven for 25-30 minutes, until golden and super crispy.
    • While the potatoes roast, mix together the sriracha mayo ingredients to make a great dip to accompany the crispy potatoes.
    • Serve the crispy smashed potatoes with the spicy sriracha mayo on the side.

    Video

    Print Recipe
    An image of Sinapore Noodles

    15 Minute Singapore Noodles


    This is a super tasty, simple noodle dish packed with flavour. It is low in FODMAPs*, so it's easy on digestion as well as being really delicious. Enjoy!

    Takes

    Serves 4

    Ingredients
     

    • 200 g brown rice (buckwheat, or wholewheat noodles)
    • 300 g block of tempeh or firm tofu (replace with 350g oyster mushrooms if preferred)
    • 2 red peppers
    • 150 g green beans
    • 1 bunch of scallions (green part only)
    • Thumb-sized piece of fresh ginger (12g)
    • 2 red chillies
    • 1 tbsp sesame oil (or sunflower oil)
    • 1.5 tbsp olive oil
    • 1 medium carrot (100g)
    • 2 tsp salt
    • 4 tbsp tamari
    • 1 tbsp curry powder
    • 100 ml hot water
    • Juice of 2 limes
    • Small bunch of coriander
    • 70 g toasted cashews

    Instructions
     

    • Cook the Noodles:
      Place the noodle nests into a pot of boiling water and cook according to the instructions on the packet.
      Drain and rinse under cold water in a colander, then set aside.
    • Prepare the Ingredients:
      Finely slice the block of tofu, tempeh, or mushrooms into small cubes, approximately 1–1.5cm on each side.
      Finely slice the red peppers and chop the green beans in half.
      Finely slice the scallion greens.
      Peel and finely chop the ginger, and finely chop the chillies.
    • Cook the Protein and Aromatics:
      Heat 1 tablespoon of sesame oil and 1.5 tablespoons of olive oil in a large non-stick, wide-bottomed pan (a large wok works well) over high heat.
      Once heated, add the chopped tofu, tempeh, or mushrooms along with the ginger and chillies.
      Cook on high heat for 5–8 minutes, stirring occasionally, until the protein starts to brown on each side.
    • Add the Vegetables:
      Grate the carrot and add it to the pan along with the tamari, salt, scallion greens, green beans, and peppers.
      Cook for 4 minutes, stirring regularly.
    • Finish the Dish:
      Add the curry powder and 100ml of hot water. Stir well and simmer for 2 minutes.
    • Incorporate the Noodles:
      Add the cooked noodles and the juice of the limes.
      Mix everything together thoroughly and cook for a further 2 minutes.
    • Garnish and Serve:
      Remove from the heat.
      Finely chop the coriander and sprinkle it over the dish along with the toasted cashews.
      Serve and enjoy!

    Notes

    FODMAP Information:

    FODMAPs are fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are short-chain carbohydrates that the small intestine absorbs poorly. Some people experience digestive issues after eating them.
    Keyword noodles, singapore
    Print Recipe

    Vegan Korma – gluten free, low fodmap and delicious!

    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.

    Takes: 40 mins | Makes: 4 Servings | Difficulty: Beginner

    We love Korma’s, creamy rich delicious curry type dishes with their ethnic roots in India. In this dish we put lots of different spices in this to bring out the distinctive flavours but if you want to pair back this dish you can simply add 2 tbsp of curry powder instead of what we use. We use lots of different veg here but know that you can replace these with any other type of veg you have just ensure to cook it through. You can also make this dish with sweet potato instead of normal potato so this is an option too. In terms of the sauce, we use coconut milk and then use some ‘miso stock’ – you will likely never have heard this term as we think we made it up! By miso stock we simply put 2 tbsp of gluten free miso in a mixing jug with 400ml of warm water and mix it, it is a way of creating a low fodmap veg stock.

    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 fermentable carbohydrates. This mushroom 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. 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

    If I don’t have a sensitive gut can I use the white part of the leek also

    Sure thing, of course! we leave it out to make this dish low fodmap but if you do not have a sensitive gut then please use the white part too!

    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 fresh herbs till you are going to eat it as it will lose its vitality if you cook it twice.

    Can I use sweet potatoes instead of normal potatoes?

    Absolutely!! They will both cook in similar times so please do use them interchangeably.

    How long does this dish last in the fridge?

    It will last for at least 3 days in the fridge and for 6 months in the freezer.

    Tips for making this Vegan Korma

    1. Get all your ingredients ready to go first and do a double check that you are not missing anything before you start.
    2. Prep your veg first and drain and rinse your beans.
    3. By getting all the main parts of the dish ready before hand, the cooking process is a lot easier.
    4. Try use a wide bottom non stick pan as there is more surface area to caramelise the veg.
    5. Tidy up as you go and clean up while the dish is cooking.
    6. Take your time and enjoy it, you are making a truly awesome dish!!

    Serving suggestions for this dish?

    Other gut friendly low FODMAP recipes

    An image of Vegan Korma

    Vegan Korma


    This is a lovely, simple coconut korma with a rich sauce. It is not spicy and is a hearty crowd-pleaser. It's also low FODMAP, so what's not to love? Enjoy!

    Takes 40 minutes

    Serves 4

    Ingredients
     

    • Brown basmati rice (to serve)
    • 1 tbsp oil
    • 4 tomatoes
    • 2 leeks (green part only, approx. 200 g)
    • 20 g fresh ginger
    • 1 fresh chilli
    • 1 courgette (max 260 g)
    • 750 g potatoes
    • 100 g green beans
    • 240 g coconut milk
    • 1 tbsp gluten-free rice-based miso (mixed with 400 ml hot water)
    • 2 tbsp tamari
    • 1 lemon (juiced)
    • 1 tbsp maple syrup
    • 2 tsp ground cumin
    • 2 tsp ground coriander
    • 1 tsp ground turmeric
    • 4 tsp medium curry powder
    • 2 tsp salt
    • ½ tsp black pepper
    • 150 g cooked chickpeas
    • 15 g fresh coriander (a small bunch)

    Optional

    • A couple of gluten-free pitta breads (to serve)

    Instructions
     

    • If serving with rice, start cooking the rice first.
    • Finely chop the green parts of the leeks. Peel and finely chop the ginger. Finely chop the chilli, removing the seeds if you prefer it less spicy. Chop the courgette into bite-sized pieces, and chop the potatoes into small bite-sized pieces for quicker cooking. Finely chop the tomatoes and cut the green beans in half.
    • Heat the oil in a large (4-litre) pot over high heat for 2 minutes. Reduce the heat to medium and add the leek, tomatoes, ginger, chilli, and 1 teaspoon of salt. Stir regularly, keeping the lid on, and let the vegetables sweat for about 10 minutes.
    • Check regularly and add a little water if anything starts to stick.
    • Add the courgette, potatoes, and chickpeas, and turn the heat up to high. Cook for 3 minutes, stirring regularly.
    • Add the coconut milk, prepared miso stock, tamari, maple syrup, lemon juice, cumin, coriander, turmeric, curry powder, remaining teaspoon of salt, and black pepper.
    • Stir well, bring to a boil, then reduce the heat and add the green beans. Simmer on low heat for about 5 minutes.
    • Check if the potatoes are cooked through before serving.
    • Finely chop the fresh coriander, including the stalks, and add just before serving.
    • Serve with rice and, optionally, gluten-free pitta breads.

    Nutrition

    Calories: 444kcalCarbohydrates: 64gProtein: 12gFat: 19gSaturated Fat: 12gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gTrans Fat: 1gSodium: 1976mgPotassium: 1738mgFiber: 11gSugar: 13gVitamin A: 2700IUVitamin C: 94mgCalcium: 142mgIron: 8mg
    Keyword Korma, low fodmap, vegan
    Print Recipe
    An image of Steve Favourite Brekkie - Porridge

    Steve Current Favourite Brekkie


    A perfect balance of sweet and tangy sharpness from the berry compote, creamy loveliness from coconut yoghurt, and juicy, satisfying fresh fruits.

    Takes

    Serves 2

    Ingredients
     

    • 1 kg fruit of choice (cantaloupe melon, apple, banana)
    • 250 g frozen or fresh mixed berries
    • 150 g 150g coconut yoghurt or yoghurt of choice
    • 50 g 50g nut or seed butter of choice (almond butter)
    • 100 g The Happy Pear Cool Jim's Granola

    Instructions
     

    • Chop your fruit into bite-sized pieces and divide them between two bowls.
    • To make the berry compote, place the frozen berries in a medium-sized pot with a dash of water. Heat on high until boiling, then reduce the heat to a simmer.
    • Cook for 5–10 minutes, stirring occasionally. For a thicker compote, allow the berries to simmer longer and remember that the compote will thicken as it cools.
    • To serve, top each bowl of fruit with a generous spoonful of berry compote, followed by the coconut yoghurt. Drizzle with your choice of nut or seed butter.
    • Sprinkle granola over the top for added crunch and texture.
    • Serve and enjoy!
    Keyword porridge
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    An image of Vietnamese Coconut and Tempeh Curry

    Vietnamese Tempeh Curry


    This is a deliciously simple curry! It’s packed with flavour and is really substantial.

    Takes

    Serves 4

    Ingredients
     

    • 300 g sweet potato
    • 400 g potatoes
    • 1 x 300g pack of tempeh (substitute with firm tofu or oyster mushrooms if not available)
    • 220 ml full-fat coconut milk
    • 400 ml water
    • 4 tbsp tamari or soy sauce
    • A thumb-sized piece of fresh ginger (peeled and finely grated or chopped)
    • Juice of 2 limes
    • 2 tbsp maple syrup
    • 2 tbsp curry powder
    • 1 tsp salt
    • Green part of a small bunch of scallions (spring onions, finely sliced)
    • ½ head of pak choi (finely chopped, use the entire length, discard the base)
    • A bunch of fresh coriander (finely chopped)

    Instructions
     

    • Preheat the oven:
      Preheat the oven to 180ºC (350ºF).
    • Prepare the potatoes:
      Chop both the sweet potato and regular potatoes into bite-sized pieces (leaving the skin on).
      Spread them out on a baking tray and roast in the preheated oven for 25 minutes until tender and golden.
    • Make the curry sauce:
      In a blender, combine the coconut milk, 400ml water, ginger, lime juice, maple syrup, curry powder, tamari, and salt.
      Blend until smooth
    • Cook the tempeh:
      Cut the tempeh into small cubes (about 1.5cm).
      Place the tempeh on a baking tray and coat it with half of the blended curry sauce, ensuring each piece is evenly covered.
      Spread the tempeh out evenly on the tray.
      Bake for 20 minutes, stirring after 10 minutes to ensure even cooking and distribution of the sauce. The tempeh should be golden and slightly crispy when done.
    • Prepare the curry base:
      Pour the remaining half of the curry sauce into a large saucepan and bring to a boil.
      Reduce the heat to a simmer and let it thicken while the tempeh and potatoes finish cooking.
    • Combine and simmer:
      Once the potatoes and tempeh are done, transfer them to the saucepan with the simmering curry sauce.
      Mix well to ensure everything is coated in the sauce.
    • Add the pak choi:
      Finely chop the pak choi (removing the base) and stir it into the curry.
      Cook for a further 2-3 minutes until the greens are wilted but still bright in colour.
    • Final seasoning:
      Remove the curry from the heat. Taste and adjust seasoning if necessary (add more tamari, salt, or lime juice if desired).
    • Serve and garnish:
      Finely slice the scallions and chop the fresh coriander.
      Sprinkle them over the curry when serving for a fresh finish.

    Notes

    Serving suggestion: This curry pairs well with brown rice or wholemeal couscous.
    Beat the Bloat: As referenced in our Gut Health Course, this recipe is easy on digestion due to the plant-based ingredients and light coconut milk.
    Keyword Coconut, Curry, Tempeh, Vietnamese, Vietnamese Coconut and Tempeh Curry
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    An image of Plouger's Buritto

    Plougher’s Burrito


    This is a simple burrito that is like none you have had before!

    Takes

    Serves 4

    Ingredients
     

    • Apple
    • vegan cheddar cheese violife
    • vegan cream cheese sheese
    • beetroot pickle/vac packed beetroot
    • mixed leaves
    • gurkins
    • vineagrette dressing
    • wholemeal wraps

    Instructions
     

    • Core and slice the apple.
    • Slice the cheddar cheese.
    • Toss the mixed leaves in the vineagrette.
    • Layer up your sandwich/wrap with a generous serving of cream cheese on the base, then the beet pickle/vac packed beetroot, sliced cheddar cheese, gurken, dressed mixed leaves and toast or wrap in your wrap.
    Keyword burrito
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    An image of Healthier Chocolate Salted Caramel Squares

    Healthier Caramel Squares


    Healthier caramel squares that will leave you looking for more! Enjoy!

    Takes 30 minutes

    Serves 10

    Ingredients
     

    Base Layer

    • 280 g ground almond or almond flour
    • 100 g agave or clear date syrup
    • 100 g coconut oil
    • Pinch salt

    Caramel Filling

    • 300 g pitted dates
    • 100 g almond or cashew or peanut butter
    • 10-14 tablespoons water
    • 4 tablespoons coconut oil
    • 1 large pinch of salt add more if you like it
    • 1 teaspoon Vanilla extract

    Chocolate Topping

    • 300 g dark chocolate

    Instructions
     

    Base Layer

    • Line a brownie pan or baking tray that is approx 20cm x 30cm with baking parchment. In a saucepan melt the coconut oil. In a large bowl mix together the ground almond with the coconut oil and agave syrup/ clear date syrup. Pour into the lined baking tray and compact with a spoon so that its level and compressed. Put in the freezer to set for 20 mins while you make the caramel and melt the chocolate.

    Caramel Layer:

    • In a food processor add all ingredients for the caramel layer and blend until super smooth and caramel-like, this may take up to 5 minutes depending on your food processor and you may need to add a little more water if it is a bit clumpy and not blending!
    • Take out your base layer once it has fully set (should take 20 mins) and spread out the caramel layer on top of the base layer so it is smooth and well spread out. Put bake in the freezer to set again while you melt your chocolate.

    Chocolate

    • Melt your chocolate by using a water bath or bain marie. Once melted pour over the top of the caramel layer.
    • Leave to cool and set
    • Once cold cut to your desired size
    • Enjoy these are so good!
    Keyword caramel squares, healthier
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