Lunch

Ingredients:

• 250g macaroni
• 2 x 400g cans minestrone soup
• 400g can borlotti beans, drained and rinsed
• 100g frozen peas
• 75g California walnuts, roughly chopped
• 50g breadcrumbs
• 50g mature cheddar cheese, grated

Preparation:

1. Preheat the oven to 200°C, gas mark 6.
2. Cook the macaroni in boiling salted water for 7 minutes, drain and return to the pan. Mix in the soup with half a can of water, borlotti beans, peas and 50g walnuts, bring to the boil and season.
3. Transfer to a 2 litre serving dish. Mix together the breadcrumbs, cheddar and remaining walnuts and sprinkle over the pasta. Bake for 20 minutes until golden.

Ingredients:

• For the dumplings:
• 300g baby spinach, washed
• 120g California walnuts, finely chopped
• 100g oat bran
• 2 eggs
• 100ml low-fat milk (or plant-based alternative)
• Salt, pepper
• 500ml vegetable stock
• For the sauce:
• 250g mushrooms, sliced
• 1 tablespoon vegetable oil
• 1 onion, sliced
• 1 clove of garlic, chopped
• 20g butter
• 20g flour
• 200ml plant-based cooking cream
• Salt, pepper
• 2 spring onions, sliced into rings
• For the gratin:
• 50g breadcrumbs
• 50g finely grated parmesan cheese

Preparation:

1. 1. Heat the spinach briefly in a hot pan until it wilts. Allow to cool and squeeze out excess liquid thoroughly, then chop finely. In a bowl, mix the spinach, walnuts, oat bran, eggs, milk, salt, pepper, and nutmeg until you have a homogeneous mixture. Cover and leave to stand for 30 minutes.
   2. Form 12 dumplings weighing approx. 50g each from the mixture and cook in hot vegetable stock for 12-15 minutes.
   3. Heat the oven to 180°C (160°C fan). Sauté the mushrooms in hot oil, briefly fry the onion and garlic, remove, and set aside. Lift the dumplings out of the hot vegetable stock with a slotted spoon and place in a large ovenproof dish.
   4. Melt the butter in a pan over a reduced heat, sprinkle in the flour, and stir together to form a smooth paste. Stir in the plant-based cooking fat and 375 ml vegetable dumpling stock until smooth, bring to the boil, and stir in the mushrooms. Mix in the spring onions and season with salt and pepper. Pour the creamy sauce over the dumplings, mix the breadcrumbs and parmesan, sprinkle over the top and bake in the oven for 20-25 minutes.

Ingredients:

• 17g smoked tofu
• 150g cooked green or brown lentils (tin, drained)
• 120g California walnuts, finely chopped
• 1 clove of garlic, crushed
• 50g onion, finely diced
• 2 tablespoons soy sauce
• 2 tablespoons tomato puree
• 3 tablespoons oat bran or breadcrumbs
• 1 teaspoon mustard
• 1 teaspoon dried thyme
• 1 teaspoon mild paprika powder
• 2 tablespoons vegetable oil
• For the tomato sauce:
• 100g onion, diced
• 1 clove of garlic, chopped
• 1 tablespoon olive oil
• 1 tablespoon tomato puree
• 400g large tomatoes, diced
• If you wish: fresh herbs (e.g. oregano, basil)
• For the salad mix:
• 100g leaf salad mix
• 100g finely sliced mushrooms
• 1 teaspoon medium hot mustard
• 1 teaspoon maple syrup
• 1 tablespoon white wine vinegar
• 2 tablespoons extra virgin olive oil
• Salt, coarse ground pepper

Preparation:

1. Finely crumble the smoked tofu with your hands and place in a large bowl. Add the lentils and mash thoroughly or process in a food processor until smooth. Stir in the California walnuts, garlic, onions, soy sauce, tomato puree, oat bran (or breadcrumbs), mustard, and spices and season with salt and pepper to taste. Cover the mixture and leave to rest for 15 minutes.
2. Form small balls of approx. 25g from the mixture and fry lightly on all sides in hot olive oil.
3. For the tomato sauce, sauté the onion and garlic in olive oil until translucent. Stir in the tomato puree, bring to the boil briefly and then add 2/3 of the diced tomatoes. Simmer over a low heat until they have broken down. Mix in the remaining diced tomatoes, cook briefly, and season to taste.
4. Serve the vegan meatballs with the sauce. Mix the washed lettuce with the sliced mushrooms and plate up.
5. Mix the mustard, maple syrup, and white wine vinegar with 2 tablespoons of water, season with salt and pepper, and stir in the oil. Drizzle the dressing over the salads.

Ingredients

• Ingredients to serve 4:
• 500g white cabbage
• 2 ½ tablespoons vegetable oil
• 300g wide, short pasta (e.g. welloni, pappardelle, farfalle)
• 100ml vegetable stock
• 2 tablespoons balsamic vinegar
• 1 teaspoon maple syrup
• Salt, coarse ground pepper, mixed with caraway seeds
• 120g California walnuts
• 2 tablespoons yeast flakes
• 4 tablespoons chopped parsley

Preparation:

1. Chop the white cabbage into pieces approx. 3-4 cm in size. Heat 2 tablespoons of oil in a large frying pan and fry the white cabbage over a medium heat for 8-10 minutes, turning constantly, until the cabbage is soft and lightly browned. Deglaze with vegetable stock and reduce.
2. Cook the pasta in plenty of boiling salted water according to the packet instructions until al dente. Season the cabbage with the balsamic vinegar, maple syrup, salt, pepper, and caraway seeds. Drain the pasta, mix into the cabbage, and stir-fry briefly.
3. Roughly chop the walnuts, dry roast in a pan, then mix with the remaining oil, yeast flakes, and parsley. Serve the cabbage pasta sprinkled with the herby walnuts.

Ingredients

• 2 chicken breast fillets
• 25g parmigiano reggiano, finely grated
• 25g California walnuts, finely chopped + 1 tablespoon
• 1 medium egg, beaten
• 227g can chopped tomatoes
• 6 mini mozzarella balls
• 1 medium sweet potato, skin on and cut into 1cm chips
• 1 tablespoon olive oil
• Basil leaves to garnish
• Salad to serve

Preparation:

1. Beat the chicken breasts between 2 sheets baking parchment to give an even 1cm thickness.
2. Mix together the Parmesan and 25g finely chopped walnuts on a plate.
3. Dip the chicken in the egg then coat in the walnut mixture.
4. Line the tray of an air fryer with baking parchment and add the chicken.
5. Air fry at 200°C for 15-20 minutes until golden and cooked through.
6. Meanwhile, cook the chopped tomatoes in a small saucepan for 4-5 minutes, stirring until thickened and reduced, season.
7. Spoon the tomato sauce over the chicken and top with mozzarella balls.
8. Roughly chop the remaining walnuts and sprinkle over the chicken. Air fry for 5-8 minutes until golden
9. Toss the sweet potato chips with oil, season and place in the air fryer tray. Air fry for 10-15 minutes until golden and tender, turning halfway through.
10. Serve with the Parmesan chicken scattered with basil leaves and some salad.

Cooks tip:- Shop bought pasta sauce work well instead of the chopped tomatoes and try using frozen sweet potato chips. Cook the chips at the same time as the chicken if the air fryer has 2 trays

Ingredients

• 2 yellow peppers, diced into 2cm pieces
• 1 small courgette, diced into 2cm pieces
• 1 small aubergine, diced into 2cm pieces
• 1 red onion, diced into 2cm pieces
• 75g California walnuts, roughly chopped
• 1 teaspoon dried oregano
• 1 teaspoon sumac
• 1 tablespoon balsamic vinegar
• 2 tablespoons extra virgin olive oil
• 4 flatbreads
• 200g tub reduced fat red pepper humus
• 4 tablespoons fat free natural yogurt

Preparation:

1. Mix all the vegetables in a large bowl with the walnuts, oregano, sumac, vinegar and oil, season well.
2. Spread out onto the tray of an air fryer and air fry at 200°C for 20-25 minutes, stirring once half way until golden and softened.
3. Remove and set aside.
4. Add the flatbreads to the air fryer tray and air fry at 160°C for 3 minutes to warm up.
5. Spread the flatbreads with the humus and top with the vegetables, serve topped with a spoonful of yogurt.

Cooks tip:
Swap the sumac for pul biber to add extra spice. Or try topping with a poached egg for a more main meal.

Ingredients:

• 1 aubergine, cut into 0.5cm long slices
• 2 courgettes, cut into 0.5cm long slices
• 4 tablespoon olive oil
• 1 onion, chopped
• 3 cloves garlic, crushed
• 400g can chickpeas, drained and rinsed
• 1 teaspoon ground cumin
• 4 tomatoes, chopped
• 50g California walnuts, chopped
• 150g Greek yogurt
• 50g pomegranate seeds

Preparation:

1. Brush the vegetable slices with a little oil and griddle or fry in batches for 2 minutes each side to give golden bar marks, set aside.
2. Meanwhile, heat the remaining oil in a separate frying pan and fry the onion and 2 cloves garlic for 3-4 minutes, add the chickpeas and cumin then add the tomatoes and half the walnuts and fry for 2-3 minutes. Season to taste.
3. Mix together the yogurt, remaining garlic and Walnuts.
4. Lay the vegetables on a large serving platter, top with the chickpea mixture. Spoon over the yogurt mixture and sprinkle with pomegranate seeds to serve.

Cooks tip: Swap the chickpeas for cannellini or kidney beans and add some fresh chilli for a little kick.

Ingredients:

• 1 tablespoon olive oil
• 4 spring onions, sliced
• 150g frozen peas, defrosted
• 150g frozen edamame beans, defrosted
• 1 teaspoon ground cumin
• 1 green chilli, deseeded and finely chopped
• 50g California walnuts, roughly chopped
• 400g can lentils
• ½ x 25g pack coriander, chopped
• 4 medium eggs

Preparation:

1. Preheat the oven to 200°C.
2. Heat the oil in a large ovenproof frying pan and fry the spring onions, peas and beans for 3 minutes, add the cumin, chilli, walnuts and the lentils with the juice from the can, cook for a further 3 minutes. Stir in half the coriander and season.
3. Make 4 hollows in the vegetables and crack an egg into each, place the pan in the oven for 7-8 minutes or until the egg white has just set. Seve sprinkled with remaining coriander and extra chopped walnuts, if liked.

Cooks tip:

When in season, try replacing 50g each of the peas and beans with 100g asparagus tip, cut into 3cm pieces. Serve with a drizzle of chilli sauce and crusty bread.

Ingredients:

• 425g Cannellini beans, canned, rinsed and drained
• 1/4 cup red peppers, roasted and chopped
• 1/2 cup California walnuts, coarsely chopped
• 1/4 cup red onion, minced
• 1/4 cup parmesan cheese, grated
• 1/4 cup Italian seasoned dry breadcrumbs
• 2 tablespoons smoked sun-dried tomatoes, chopped
• 1 teaspoon Italian herb seasoning blend
• 1/2 teaspoon garlic salt
• 1 egg
• Olive oil cooking spray

Preparation:

1. Preheat oven to 200°C and line a baking sheet with foil. Put beans and red peppers between paper towels and pat dry.
2. Place in a food processor with all remaining ingredients except cooking spray.
3. Pulse on and off until all ingredients are finely chopped. Do not over mix or meatballs will be mushy.
4. Shape into balls and place on prepared baking sheet. Coat liberally with olive oil spray and cook for 10 more minutes. Spray again and cook for 10 minutes more.
5. Serve with marinara over whole grain pasta or in whole grain rolls as a meatball sub.

Tip: Mixture will be easier to shape if refrigerated for several hours.