Black Bean, Courgette & Olive Chilli Wraps

A quick, easy chilli with the addition of olives - not traditionally a South American ingredient, but it works very well indeed. The dish is adapted from Appetite for Reduction, Isa Chandra Moskowitz's inspiring and healthy cookbook - which also features a really useful nutrition section as well as nice recipes. If you haven't tried black beans before, give them a go - they are also known as turtle beans, but don't mistake them for the black-eyed variety!

Beetroot and Carrot Salad with Toasted Sesame Seeds

This is good - the earthy tones of the beetroot go well with the sweetness of carrots and dried fruit and it's a riot of colour too as well as nutritious. Try replacing the raisins with apricots for a change - either unsulphured (dark brown and sweeter) or the orange variety! 

Did you know that sesame seeds are an excellent source of calcium? Tahini - sesame seed butter - is used in hummus but is also great on toast or in sauces.

Quick Cream of Watercress Soup

A very nice variation on a traditional recipe. It is faster to make than usual because it is thickened with creamy, protein-rich white beans instead of potato.

African Sweet Potato Stew with Red Beans and Peanut Sauce

A simple,  hearty stew that is full of rich flavour - and with three possible cooking methods! Like all stews, it is even nicer the next day.

Good with brown or white rice; quinoa; bulghur; warm flatbread


Tofu Frittata with Curly Kale

This delicious and easy frittata uses protein and calcium-packed tofu instead of the traditional eggs. Not only does it taste good but it is cholesterol-free and low-fat, as well as being a cool way to eat your greens! We made it with kale but it works equally well with spinach or Swiss chard.

This would work with lots of side dishes, but we particularly liked it served with baked or microwaved sweet potato wedges and a dip made from soya yoghurt mixed with a couple of teaspoons of wholegrain mustard. 

Cucumber Salad

A tasty and quick way to dress cucumber.

Want to see the different ways of chopping a cucumber? click through the pictures to see.


Created with flickr slideshow.

Eazy Cheesey Sauce (tofu based)

This deliciously vegan, creamy cheezy sauce is a quick whizz of a dish! Get the ingredients and your kit ready and just go.

It's very nice served with any dish that needs a cheese sauce. However, we particularly enjoy it with big macaroni or shell pasta, topped with thinly-sliced tomatoes, a sprinkling of paprika and black pepper then shoved under a hot grill for 10 minutes.

Buckwheat Burgers

The buckwheat burgers are packed full of ingredients which will help boost your mood. They are one of the recipes which feature in our Mood Food Cookery Demonstrations. Other dishes include Scrambled Tofu and Indian Summer Salad.

Indian Summer Salad

This Indian Summer Salad featured in Mood Food cookery demonstrations by Viva!, VVF and VRC's food & cookery manager, Helen Rossiter

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