Processing can lose beneficial nutrients or introduce unhealthy ones, so take the wholefood option and cook these mouthwatering dishes
CHARRED OYSTER MUSHROOM KEBABS
By Rob Hobson Serves 2 | Prep 10 mins | Cook 6 mins
25ml (1⅔ tbsp) tamari
25ml (1⅔ tbsp) maple syrup
2 tsp sesame oil
3 tbsp light olive oil
2 garlic cloves, finely chopped
500g (5 cups) oyster mushrooms
little gem lettuce, leaves separated and washed
1 tsp sesame seeds, toasted
2 spring onions (scallions), thinly sliced
1Soak six skewers in cold water to prevent them from burning.
2Combine the tamari, syrup, sesame oil, olive oil and garlic in a large bowl.
3Cut the tops off the oyster mushrooms and tear each one into four strips lengthways. Place the mushrooms in the bowl with the marinade and combine well, then leave for 20 minutes to marinate.
4Thread the mushrooms onto the six skewers, folding them over as you do so to give them a chewy texture.
5Heat a griddle or non-sick frying pan over a high heat and wait until it is smoking hot. Add the skewers to the pan and cook for about 6 minutes, turning regularly so they become charred. Take them out of the pan and drain on kitchen paper.
6Arrange the lettuce leaves on a large plate. Place the kebabs on top of the lettuce and scatter over the sesame seeds and spring onions.
NUTRITIONAL INFO
Calories (per serving) 213 | Total fat 9.8g Saturates 1.3g | Salt 1.87g | Sugar 11.3g Carbohydrates 27.3g | Protein 10.6g
TOFU TRAYBAKE WITH GREEN GODDESS DRESSING
By Rob Hobson Serves 4 | Prep 20 mins | Cook 45-50 mins
400g (2 cups)
extra-firm tofu
2 tbsp tamari
1 tbsp maple syrup
1 tsp sesame oil
500g (3⅓ cups)
butternut squash,
peeled and cut into
1.5cm (½in) cubes
4 garlic cloves
1 small red onion, cut
into six pieces
3 tbsp extra-virgin
olive oil
200g (1¼ cups) broccoli,
cut into small florets
200g (1½ cups) thick
asparagus, trimmed
bases, cut into three
80g (½ cup) frozen
peas, defrosted
sea salt and
black pepper
FOR THE DRESSING
4 tbsp runny
tahini paste
4 tbsp light olive oil
juice of 1 small lemon
1 tsp maple syrup
½ a garlic clove, grated
6 tbsp warm water
sea salt
a large handful of
fresh mixed herbs such
as basil, coriander
(cilantro) and parsley
1Preheat the oven to 200°C/Gas Mark 6.
2Wrap the tofu in kitchen paper and squeeze it to remove the excess water. Repeat until the tofu is dry, then cut into slices and place in a shallow bowl.
3Combine the tamari, syrup and sesame oil in a small cup, then pour over the tofu and leave to marinate for 20 minutes.
4Put the squash, garlic and on
