Watch your waistline with these dairy-and meat-free recipes from Kim Barnouin, co-author of the top weight loss book Skinny Bitch.
Vegetable fondue
Serves four:
135g cauliflower florets
360ml light coconut milk
1 garlic clove minced
1/4 tsp of ground nutmeg
1 tsp of white miso paste
1/2 tsp of Dijon mustard
1/4 tsp of soy sauce • 1 tsp of olive oil
2 tbsps of potato starch
Salt and pepper to taste
80g baby carrots, peeled
45g broccoli florets
65g asparagus halves
75g small new potatoes
In a medium saucepan, add the cauliflower and coconut milk and cook over a medium heat until the cauliflower is soft.
Add the garlic, nutmeg, white miso, mustard, soy sauce, olive oil, potato starch and salt and pepper. Cook for an additional five minutes.
Let the fondue sauce cool, for about 15 minutes. Then add to a blender or food processor and purée until smooth. Reheat the fondue sauce to serve.
Steam the carrots, broccoli, asparagus and potatoes until soft. Pour the fondue sauce in a bowl and dip the vegetables and bread.
Chef’s tip
Visit sustainable.org to find fruits and vegetables that are in season in your area
Butternut squash ravioli with sage sauce
Makes 24 ravioli:
445g of frozen butternut squash, thawed
170g of vegan spread
120g of panko breadcrumbs
40g of vegan Parmesan cheese, grated
Salt and pepper to taste
1 bunch of fresh sage, stems removed For the wonton wrappers:
225g of all-purpose flour, plus more for dusting • 1/2 tsp of salt
120ml of warm water
For the wonton wrappers: whisk together the flour and salt in a medium bowl. Slowly stir in the warm water with a fork until the dough turns stiff. Place the dough on a floured surface and knead until smooth. Cover with a clean kitchen towel and let it stand for about 20 minutes. Divide the dough in half and roll out to 2mm thick, re-flouring the surface as needed. Cut the dough into squares.
Place the squash in a blender or food processor and process until smooth. Transfer to a medium bowl and stir in the breadcrumbs, vegan cheese and pepper to taste.
Place one tablespoon of the squash mixture into the centre of each wonton wrapper. Brush the edges of the wrapperwith water and fold one corner over to create a triangle. Press on edges to sealtightly. Bring a large pot of water to a boil over a high heat. Add the ravioli and cook for five to six minutes. Then remove with a slotted spoon.
Melt the remaining vegan spread in a large skillet over a medium heat. Add the sage and cook for three minutes. Remove from the heat and toss with the ravioli before serving.
Panko breadcumbs vs. western breadcrumbs
For health nuts, there is no competition. Japanese panko crumbs are typically made from the soft centres of bread and are much lighter than the processed Westernised versions. Panko crumbs absorb less grease than their popular counterparts and are lower in sodium and calories.
Marinated tempeh and veggie skewers
8 to 12 wooden skewers
2 x 170g packages of tempeh, cut into 12mm cubes • 2 courgettes cut into 12mm rounds
1 onion, cut into 12mm pieces
150g cherry tomatoes For the barbecue sauce:
430g tomato purée • 120ml water
1 tbsp of apple cider vinegar
1 tbsp of balsamic vinegar
1 1/2 tsps of Dijon mustard
1 1/2 tsps of soy sauce •
2 tbsps of maple syrup
2 tbsps of molasses
1 tsp of vegan Worcestershire sauce
1 tsp of chilli powder
Salt and pepper
To make the barbecue sauce: In a large saucepan, add the tomato purée and the water. Combine the two vinegars in a small bowl and add the mustard. Stir until the mustard dissolves and then pour into the saucepan. Add the remaining ingredients and whisk together over the medium heat until well combined. Serve immediately or refrigerate in an airtight container.
Place the skewers in a shallow dish and cover with water. Allow to soak for at least 30 minutes (this prevents burning). In a large bowl, add the tempeh, courgettes, onion and tomatoes. Add to the tempeh mixture half of the barbecue sauce.
Cover and refrigerate for at least one hour or up to four hours. Skewer the tempeh and vegetables onto six bamboo skewers, alternating the ingredients until they have all been used.
Heat a grill or grill pan on a medium to high heat. Place the skewers onto the grill and cook for about 12 minutes, turning every three minutes. Serve with the remaining barbecue sauce.
Skinny Bitch Ultimate Everyday Cookbook by Kim Barnouin (Pegasus Books) is available now priced at £20, or can be bought direct from the publisher for £15 including p&p. To order, call Grantham Book Services on 01476 541 080 and quote offer code SBNH01.
Chef’s tip
For a sweet version, stick some fresh seasonal fruit on those skewers which will make a refreshing snack
Tempeh tempeh!
Tempeh has been a primary ingredient in the Indonesian diet for more than 2,000 years. It has a tender, chewy and nutty texture, yet a delicious mild flavour. It contains an enzyme that breaks down phytates and this increases the absorption of zinc, iron and calcium.
