Simple, tasty, vegan and bursting with goodness. Recipes by Day Radley
Nutritional analysis by Linia Patel
About the chef
Day Radley is a vegan personal chef and healthy cooking teacher. Every Sunday she teaches a recipe on The Vegan Sunday Cookalong at facebook.com/vcdtv You can find more recipes
and information on cooking classes with Day at veganchefday.com
Lazy Pea shoot Salad with miso dressing and mint
Sometimes, just like everyone else, I can’t be bothered to cook. Those times are tricky as it is too easy to eat something processed and not entirely healthy. I love lazy salads, like this one, which is packed with flavour.
Serves 1
Ingredients:
- 50g of pea shoots
- 2 medium-sized cucumbers, roughly chopped
- 20g of sundried tomatoes (run boiling water on them to get rid of the oil and cut them with scissors, as that’s easier than with a knife)
- A big bunch of mint, roughly sliced
- 1 tbsp white miso
- Juice of 1 lemon
- 1 tbsp nutritional yeast
- 1 tsp shelled hemp seeds or sesame seeds
Preparation
1. Mix the pea shoots, cucumber, tomatoes and mint in a large bowl
2. Mix the miso, lemon juice and nutritional yeast in a glass and add to the salad
3. Use your hands to mix well so that all of the leaves are covered with the dressing
4. Place the salad on a plate and top with the seeds
Nutritional analysis by Linia Patel
| Nutrient | Per serving (g) | Per 100g |
| Calories (kcal) | 384 | 33.9 |
| Fat/g | 19.8 | 1.7 |
| Of which saturated fat/g | 2 | 0.2 |
| Carbohydrate/g | 19.8 | 1.7 |
| Of which sugar/g | 15.2 | 1.3 |
| Fibre/g | 15.2 | 1.3 |
| Protein/g | 20.8 | 1.8 |
| Salt/g | 0.6 | 0.1 |
Raw Cacao tart with raspberry chia Jam
Serves 6
Ingredients:
For the base:
• 30g hazelnuts
• 25g almonds
• 50g dates, soaked in hot water
• 1 tbsp cacao butter, melted
For the mousse:
• 100g dates, soaked in hot water
• 2 small avocados
• 25g cacao powder
• 25g cacao butter, melted
For the jam:
• 200g frozen raspberries, defrosted
• 30g chia seeds
Preparation
1. Using the chopper attachment on a hand blender, grind the nuts into crumbs
2. Add the drained dates and the cacao butter and grind again
3. Put this into the base of your mould or cake tin, pressing down with the back of a spoon
4. Blend the drained dates, avocados, cacao powder and cacao butter
5. Add this to the nut base and chill in the fridge for 30 minutes
6. Add the chia seeds to the defrosted raspberries and leave to thicken for 30 minutes
7. Remove the tart from the mould or cake tin, top with the jam and serve
Nutritional analysis by Linia Patel
| Nutrient | Per serving 131 (g) | Per 100g |
| Calories (kcal) | 355 | 271 |
| Fat/g | 26.5 | 20.4 |
| Of which saturated fat/g | 9 | 6.9 |
| Carbohydrate/g | 17.5 | 13.5 |
| Of which sugar/g | 16.2 | 12.5 |
| Fibre/g | 20.8 | 7.5 |
| Protein/g | 5.5 | 4.2 |
| Salt/g | 0.6 | 0.02 |
Linia’s verdict
The salad is the more balanced of the recipes. You could also serve with some quinoa or butternut squash (for some colour) and to boost up the kcal per serve for an active person! The cacao tart is a great alternative dessert that contains whole foods, yet is still indulgent. As it has lots of nuts and avocado, the fat content is still high – so portion control (if you can resist!) is a must.
About Linia
Linia Patel has a BSc degree in biochemistry and physiology. Since graduating in 2006, Linia has taken up various leading roles in performance nutrition and public health; liniapatel.com
