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.
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.
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.
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
Put the chopped onion into a saucepan with the plant based milk and warm through to add flavour.
Cook the macaroni or pasta according to the packet instructions in a large pan of salted boiling water.
Remove the onion from the milk and pour the hot milk into a measuring jug.
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.
Gently add in the milk and stir over the heat until it forms a smooth sauce.
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.
Strain the pasta and put in an oven proof dish.
Keep the hot pasta water and pour back into the saucepan.
Tip in the frozen peas, sweetcorn and raw leeks and boil 2-3 minutes then strain and add the vegetables to the pasta.
Stir the pasta and vegetables into the sauce in the pan and toss gently to cover. Spoon back into the serving dish.
Mix the breadcrumbs with the vegan yeast flakes and sprinkle over the pasta dish.
Top with the tomato slices.
Grill lightly to make the breadcrumbs golden brown.
If eating later, cool and reheat when needed in an oven at 200C for 20 minutes.
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.
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
Shortcrust pastry – either ready made or use Vegan shortcrust pastry recipe 300g
Preheat the oven to 200°C/Gas 6. Line 2 baking trays with non stick baking paper.
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.
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.
Roll out the pastry into an oblong about 25x35cm and cut in half lengthways.
Divide the bean mixture into 2 equal portions and roll into 2 long sausages along the length of the pastry.
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.
Brush the top of the pastry with bean liquid and sprinkle with sesame seeds.
Cut each roll into 6 equal rolls and cut the top with scissors to make a peak.
Bake in the oven for 15-20 minutes until golden brown.
Serve warm or cold.
Find out how companies are making Vegan sausage rolls
Greggs Vegan sausage roll is made with flaky pastry and a vegan Quorn filling.
Here’s ideas for herbs and spices, flavourings and ingredients that students use in small quantities to save them bringing in from home.
You can store some frozen extras to add colour and flavour like frozen garlic, chillies and ginger from Iceland.
Spices and herbs
Savoury vegan dishes are often high in carbohydrate if they contain beans and lentils, so the recipes need careful flavouring with herbs and spices to make them taste delicious.
My school stock cupboard had loads of spices but many of them were so old, they had no flavour and should have been chucked out. Why not buy a spice grinder and whizz up whole spices such as cumin and coriander seeds when you need them?
Keep a supply of large bottles of soya sauce, tomato ketchup – store in fridge when open, mustard, chilli sauce, vinegar such as malt, wine and apple
Store extra ingredients in the freezer to add colour, flavour and nutrition to dishes. Supermarkets sell large, inexpensive packets of frozen vegetables for emergency use if students forget ingredients.
You can buy ready made gyoza dumpling wrappers as they are tricky to make. Strong flour is used as it is higher in the protein, gluten which helps the wrappers stretch as you roll out the balls of dough.
Handy tip – watch a Youtube video to see how to mix and roll – this dough is tricky to master! It has taken me 3 attempts to get sorted.
Makes 12-14 wrappers for 12-14 gyozas
200g strong flour salt
About 100 ml boiling water
Cornflour for dusting the work surface
3cm of ginger peeled and grated 20g
Soya sauce 1tbs 15ml
Miso paste 1 tsp
Very finely chopped pieces of a range of vegetables – red pepper, cauliflower, cabbage, spring onion, mushroom, beansprouts
15g frozen peas
Toasted sesame seeds, 1 tbs
Soya sauce 1-2 tbs
Miso paste tsp 20g
Toasted sesame oil 1 tsp
Put the flour and salt in a bowl.
Gradually stir in the boiling water with a spatula and work with your hands to form a dough. You may need more or less water, depending on the dryness of the flour.
Knead for 5 minutes then roll into a log about 3 cm diameter and cut in half. Use cornflour to stop the dough sticking.
Wrap in cling film and leave to rest in the fridge for 30 minutes – this is needed to let the gluten relax and develop.
Unwrap the dough. Sprinkle a little cornflour on the work surface and cut each log into 8 equal sized pieces – so 16 in total.
Cover the dough with damp T towel or wet paper towel to stop it drying out.
Using a rolling pin, roll out the dough pieces as thinly as possible, to a 10-12 cm circle on a surface dusted with cornflour. The thinner the skin the crispier the gyoza and the wrapper is less doughy when cooked.
When each circle is complete, put on a plate and cover with a damp cloth. You can freeze or wrap in cling film and store in the fridge for 3-4 days,
Make the filling while the dough is resting. Finely chop all of your choice of vegetables – the total weight is about 250g.
To season stir in the soy sauce, sesame oil, black pepper and some miso paste if used.
To make up the gyoza, take one circle at a time and wet the edges. Fill with the vegetable mixture then seal and pleat like a pastie. Check online to see how it is done.
Heat 1 tbs oil in a large non-stick frying pan over medium heat. When hot, put the gyoza in a single layer, flat side down.
Cook until the bottom of the gyoza turns golden brown for about 3 minutes.
Lift off the lid to evaporate any remaining water. Add 1 tsp sesame oil around the frying pan.
Cook uncovered until the gyoza is crisp on the bottom.
Lift onto a plate and serve with dipping sauce. For the dipping sauce, combine the sauce ingredients in a small plate and mix all together.
To save gyoza for later, put the gyoza on a baking sheet leaving some space between to keep them from sticking, and put it in freezer. Transfer frozen gyoza into a freezer bag and store in the freezer up to a month. When you use frozen gyoza, do not defrost. Cook while frozen and steam for extra 1-2 minutes.