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 red and yellow pepper risotto

To make a risotto, the rice needs to be stirred during cooking

Vegan Risotto with yellow and red peppers

Serves 2

Ingredients

1 small red onion, peeled and cut into small pieces, 70g

1 clove garlic, peeled and crushed

2 tbs vegetable oil

120g risotto or other rice

1/2 cob of sweetcorn, with seeds removed (50g seeds)

1 red and 1 yellow pepper (about 100g) deseeded and cut into chunks

2 tbs vegetable oil

1 tsp vegan bouillon powder or 1 vegan stock cube

400ml boiling water

2 spring onions, washed and finely chopped

Method

Roasted peppers
Fry onion and sweetcorn

Preheat the oven 200C.

Fry the onion and the garlic in a large frying pan over a gentle heat to soften the onion. Stir often and after 5 minutes add the rice.

Put the chunks of pepper in a roasting tin and toss in the oil. Put in the oven and roast for 20 minutes so that the peppers soften and the sugars caramelise, giving some brown edges and added flavour.

Add the sweetcorn seeds to the rice mixture.

Mix the boiling water in a jug with the bouillon powder or stock cube. Stir slowly into the rice mixture, letting the rice absorb the liquid.

Stir and cook the rice for 10-15 minutes until the rice softens. Add the sweetcorn 2 minutes before the end of cooking.

Remove the peppers from the oven and spoon out of the oil, leaving excess oil in the roasting pan.

Gently toss the red and yellow peppers into the rice then taste and add more seasoning if needed.

Sprinkle over the finely chopped spring onions.

To do

Take photos of the dish.

Put the recipe ingredients into the Nutrition Program to look at the nutrition.

This is the food label – the arrow points to the Vegan label.

This is the Food Label – the risotto provides 464 kcal per 350g portion = 23% RI
See the allergens and the label Vegan

Write up the method so it is saved on your Recipe Sheet.

The risotto is a well balanced dish but more protein could be added.
Taste the risotto and create a star profile to show how it needs improving. This recipe needs extra protein and more flavour and longer cooking.

Food and Nutrition GCSE results 2019

These are the results for 2019 summer GCSE.

There were 5.5 million exams taken altogether and Food and Nutrition was taken by 0.9% of total.

The charts below show the results for male, female and total and the % for grades 7 , 4 and 1. The chart shows disappointing results for boys – only 50% got grade 4-7 so this needs looking at and maybe get evaluation on results in NEA 1, 2 and written exam.

Home Economics GCSE plods on with only 3528 candidates. Reading newspaper reports of results, we are not doing enough to get any mention of Food and Nutrition in the newspapers – this could lead to extinction!!

Results on JCQ site

Food and Nutrition GCSE 2019

 

Equipment for NEA 1 investigations

My list of essential equipment for investigations – things I have used for my experiments for NEA 1 Food Invesigations 10 Tasks.

Digital scales – you need accurate measurements for testing recipes

Digital scales

Food probe  – use to test setting temperatures of egg mixtures, sauce thickening temperatures and cooking temperature.

Nutrition Program! use to find the nutritional value of flours, sugars, beans, … to help you make choices for foods to investigate.

Digital camera – use your phone

Use phone to capture images
measuringcylinder

measuring cylinder

cover
NEA 1 Food Investigations 10 Tasks
Star profile
Thermapen

How to show RI Reference Intake for recipes for GCSE

Step by step on how to use Nutrition Program to show nutritional value of recipes for different age groups.

I’ve chosen Fish cakes made with salmon and potato and served with tartar sauce.

First create the recipe in My Recipes. The Nutrition Program shows the nutrition for 100g and a portion. You can get this image by clicking Print.

You may want the cost of the recipe – just click Costs and do a screen grab.

 

 

Nutrition Program shows Costs for 100g, per portion and for the recipe

If you want to look at RI Reference Intake, go to Nutrition, scroll to bottom of screen and the bar chart pops up for RI woman, RI man and RI 5-10 year old.

Reference Intake bar chart

If you are making the dish for a child, teenager or adult, and you need the nutrition for that age group, go to My Meals.

Create a new meal – you could call it Fish Cakes – My example is for 11-14 year olds, Male, Lunch

 

Nutrition analysis teenager

In Find Recipe, add Fish cakes with tartar sauce which you saved in My Recipes.

Click Nutrition and you will see how the Fish cakes meet the needs of a meal. In this cake they provide 63% of meal intake which is good as you would serve other vegetables and a dessert or starter.

You can see from the traffic lights that this dish is a bit high in fat, so you can change the recipe.