Reference Intake RI

A voluntary UK front of pack Nutrition Labelling Scheme from 19/6/2013 uses Reference Intake information RI – this was known as Guideline Daily Amount GDA

It shows levels of energy, fat, saturates, sugar and salt in red, amber or green if the traffic light system is used.

RIs for fat, saturates, sugars and salt are the maximum amounts that should be consumed in a day. These figures are based on an average sized woman, doing an average amount of physical activity.

The RIs are defined in a new piece of legislation called the Food Information to Consumers Regulation.

You can download the document on this link.

The Regulation provides RIs for use on a label for Energy kJ, kcal, fat, saturates, (total) sugars,  and salt and these are the same as the current ‘adult’ GDA values, with the exception of
protein which has changed from 45g to 50g and
carbohydrate which has changed from 230g to 260g.

The Nutrition Program shows the Reference Intake on a recipe as a %.

Put your recipe in My Recipes and go to Nutrition and see the chart.

This is a recipe for Vegan lasagne and you can see that it supplies plenty of protein – 59%

Vegan Mac ‘n’ cheese

This recipe uses Vegan yeast flakes which are enriched with Vitamin B12. It gives the dish a cheesy, nutty taste which replaces the traditional cheese used in the recipe.

Nutritional vegan yeast flakes
Nutritional vegan yeast flakes

You need to add flavour and protein to this dish as vegan style cheeses can be made from coconut oil and starch and are low in protein. The Nutrition Program has a selection of vegan cheeses and milks.

Serves 2-4

Ingredients

1 small onion, chopped 50g
100g of macaroni or similar pasta

Vegan white sauce
50g vegan spread
40g plain flour
400ml plant based milk – soya, oat, almond
Salt, pepper,
1 tbs vegan yeast flakes 7g
50g grated vegan type cheese
Vegetables for mixing
Frozen peas and sweetcorn 50g of each
Leek finely chopped 100gBreadcrumbs 10g – make by baking a slice of bread and crumbling into breadcrumbs
1 tsp vegan yeast flakes 1g
1 medium tomato 100g

Vegan macncheese dish

Method

  1. Put the chopped onion into a saucepan with the plant based milk and warm through to add flavour.
  2. Cook the macaroni or pasta according to the packet instructions in a large pan of salted boiling water.
  3. Remove the onion from the milk and pour the hot milk into a measuring jug. 
  4. Use the milk saucepan to make the sauce by melting the vegan spread, stirring in the flour then heating while stirring for 1-2 minutes until it forms a paste.
  5. Gently add in the milk and stir over the heat until it forms a smooth sauce.
  6. Stir in the vegan cheese, yeast flakes and salt and pepper and taste. Add more seasoning if needed. And keep the sauce in the saucepan.
  7. Strain the pasta and put in an oven proof dish.
  8. Keep the hot pasta water and pour back into the saucepan.
  9. Tip in the frozen peas, sweetcorn and raw leeks and boil 2-3 minutes then strain and add the vegetables to the pasta.
  10. Stir the pasta and vegetables into the sauce in the pan and toss gently to cover. Spoon back into the serving dish.
  11. Mix the breadcrumbs with the vegan yeast flakes and sprinkle over the pasta dish.
  12. Top with the tomato slices.
  13. Grill lightly to make the breadcrumbs golden brown.
  14. If eating later, cool and reheat when needed in an oven at 200C for 20 minutes.
Nutrition for Macncheese - perfect dish!

Vegan bean sausage rolls

These vegan pastry rolls are filled with a spicy bean mixture which needs careful flavouring with onion, smoked paprika, cumin and celery salt.
You can use ready made shortcrust pastry or make your own. Ready made pastry needs to be taken out of the fridge for 30 minutes before using.

Makes 12

Ingredients

1 can butter beans (400g) drained of juice 250g drained weight

1 small onion finely chopped, 50g, 

1 level tsp smoked paprika

1 level tsp ground cumin

Pinch of celery salt

1 level tbs tomato ketchup

Chopped spring onion, chives or parsley

Sesame seeds

Shortcrust pastry – either ready made or use Vegan shortcrust pastry recipe 300g

Method

  1. Preheat the oven to 200°C/Gas 6. Line 2 baking trays with non stick baking paper.
  2. Put the drained butter beans in a bowl and mash with a fork or bash with the end of a rolling pin. Keep the bean liquid to use to glaze the pastry.
  3. Stir in the finely chopped onion, paprika, cumin, celery salt and tomato ketchup. Add chives, spring onion and/or parsley. Taste the mixture and see if it needs more flavour.
  4. Roll out the pastry into an oblong about 25x35cm and cut in half lengthways.
  5. Divide the bean mixture into 2 equal portions and roll into 2 long sausages along the length of the pastry. 
  6. Brush the long side of the pastry with some of the bean liquid and roll up to make a cylinder. Press to seal and put the sealed pastry edge underneath on the baking tray.
  7. Brush the top of the pastry with bean liquid and sprinkle with sesame seeds.
  8. Cut each roll into 6 equal rolls and cut the top with scissors to make a peak.
  9. Bake in the oven for 15-20 minutes until golden brown.
  10. Serve warm or cold.

Research

Find out how companies are making Vegan sausage rolls

Greggs Vegan sausage roll is made with flaky pastry and a vegan Quorn filling.

Greggs best selling Vegan sausage roll

https://www.greggs.co.uk/bakes/vegan-sausage-roll

Marks and Spencers has a Plant Kitchen with a range of products made from plants. Their No Pork Sausage roll has vegan flaky pastry and a filling made from soya protein and spices

Marks and Spencers Plant kitchen

Quorn has vegan pieces that can be used as a vegan protein for dishes.

Mycoprotein (89%), Potato Protein, Firming Agents: Calcium Chloride, Calcium Acetate; Natural Flavouring, Wheat Gluten, Pea Fibre, Stabilisers: Carrageenan, Sodium Alginate.