Winter Soup

Serves 6 persons

  • 1kg/2lb 2oz pumpkin/butternut squash
  • 20g/¾oz margarine or olive oil
  • 1 garlic clove – crushed
  • 1 red onion
  • 900 ml/1½pts Vegetable Stock
  • 1/2tbsp lemon juice
  • 1 bouquet garni
  • 300ml/10fl oz skimmed milk
  • pepper & salt to taste
  • garnish with chopped parsley or chives

Method :

Peel pumpkin or butternut squash, remove seeds. Chop flesh into small cubes.

Sauté onion & garlic in margarine (or olive oil) until soft.

Mix pumpkin or squash with onion for several minutes.

Add stock and bring to boil on medium heat. Add salt & pepper and bouquet garni.

Cover pan and cook gently for 15-20 minutes until mixture is cooked.

Taste and add more salt & pepper if required.

Discard bouquet garni and put mixture through food processor until required consistency. Pour into warm saucepan.

Finally, add milk to mixture and reheat slowly. Serve with finely chopped chives or parsley.The Winchester Diet © Julie Brown 2004

Tropical Fruit

This looks beautiful served in glass bowls – the flavour is great too. Serves 8.


  • 150g Tropical Wholefoods mango slices
  • 100g Tropical Wholefoods papaya or apricot cut into 2cm pieces
  • 400ml orange juice
  • Juice of 1 freshly squeezed lime
  • Earl Grey tea bags
  • 2 tsp of clear honey
  • A packet of Amoretti biscuits
  • Tub of creme fraiche or Greek yoghurt


    Pour orange & lime juice into pan. Add Earl Grey tea bags & bring to boil. Stir, remove from heat & add in fruit pieces. Leave for 30 mins. Remove tea bags, add honey. Simmer again for 15 min & then allow to cool over night.
    Crunch Amoretti biscuits to form a base, place compote on top, & then add a blob of creme fraiche or yoghurt on top.

  • © Tropical Wholefoods

    Tofutti Creamy Smooth Cheesecake


  • 1 pound Tofutti Original Creamy Smooth
  • 3/4 cup sugar
  • 4 ounces Egg Yellow/white mixed
  • 1 tbsp vanilla extract
  • 1 tbsp lemon juice
  • 1 tbsp flour
  • 1 cup finely crushed digestive biscuit
  • 1 tbsp margarine


    Mix the crushed biscuits into melted margarine. Press into bottom of a 9″ baking tin. Bake for 10 minutes.

    Combine the remaining ingredients and pour over the biscuit base in the tin.

    Bake for 10 minutes at 350F and then lower heat to 300F and bake for a further 30 minutes.

    Enjoy plain or add your favourite topping, such as finely ground chocolate chip cookie, fresh fruit, strawberries, mandarin segments, cranberries or banana.

  • Tofu Recipes

    Tofu is manufactured from soya beans. The beans are ground into an emulsion, then curdled with salt or a mild acid. The very mild flavour characteristic of tofu makes it an extremely versatile product which can be used in both sweet and savoury dishes. Tofu contains more protein and less fat per one gram than any other food and is low in calories. It contains the eight essential amino acids and is easily digestible. Traditionally it is one of the first solid foods given to babies in China and Japan.

    Tofu is usually packed in water and should always be packed in water in the fridge. Firm tofu is best deep-fried, added to flans or quiches or eaten raw with soya sauce. The softer tofu can be used in sweeter cheese cakes or whips, or as a substitute for cottage cheese. To drain, place between two clean tea-towels and press down with a weight for about 30 minutes.

    Try some of these delicious recipes: Using Mori-Nu Silken Style Tofu in soft or firm available from Goodness Direct

    Deep fried Tofu

    Drain 445g (16oz) tofu well using the above method.
    Cut into 4 and dust with seasoned flour.
    Whisk 1-2 eggs and dip tofu in them.
    Drop into 55g (2oz) bread crumbs and turn.
    Drain and serve with hot tomato sauce.

    Tofu Dip

    Blend 300g (10oz)silken tofu with 30ml lemon juice, 15-30ml (1fl 0z) sunflower oil and 1 clove crushed garlic.
    Season to taste.
    Add ½ tsp each of finely ground yellow mustard seed and black peppercorns with 2 tsp shoyu.

    Millet and Tofu Patties

    Heat 1 tsp oil and gently fry 75g (3oz) millet grains until lightly brown.
    Pour on 425ml (¾ pint) boiling water, cover and simmer for 20 minutes until millet is soft.
    Leave to cool.
    Blend millet, 150g (5oz) silken tofu and 2tbsp shoyu to a thick paste in a liquidiser .
    Season well and add 1 tbsp finely chopped parsley.
    Chill overnight in a fridge.

    Mushroom in Tofu…an interesting side salad

    Toss 350g (12oz) sliced button mushrooms in 1 tbsp oil with 1 clove of crushed garlic.
    Toast 50g (2oz) shelled walnuts under a hot grill.
    Chop roughly.
    Mix together 150g (5oz) silken tofu and 1 tbsp lemon juice.
    Season well.
    Stir into mushroom slices.
    Mix in 3-4 spring onions (sliced) and garnish with toasted walnuts.

    Tofu Tamale Pie…a quick satisfying casserole

    Chop 2 onions and 2 green peppers.
    Mince 3 cloves garlic.
    Put in a casserole dish with 680g (24oz) tofu, 900g (32oz) tomatoes, 340g (12oz) sweet corn, 200ml (1/3 pint) water , 2 tbsp chilli powder, 2 tbsp soya sauce, 1 tsp cumin and 140g (5oz) maize flour.
    Bake at 350°F/180°C (gas mark 4) for 1 hour.

    Tofu burgers – simple to make, tasty to eat!

    Drain 900g (32oz) tofu then knead for a few minutes.
    Add 4 and a half tbsp grated carrot, 1 small onion, chopped, 2 tbsp sea salt and 2 tbsp raisins.
    Knead together to mix.
    Shape into burgers and deep fry.

    Tofu Guacamole…a delicious dip or salad dressing

    Blend 1 ripe avocado with 680g (24oz) tofu, 3 tbsp mayonnaise, 2 tsp seasalt, 2 tbsp lemon juice and 1 chopped onion.

    Shallow Fried Tofu Steaks

    Slice 450g (16oz) tofu into soya sauce.
    Leave to soak on each side for a couple of minutes.
    Dip in flour and fry for a few minutes on each side until browned.

    Tofu and Tomato Flan

    Make up 225g (8oz) short crust pastry.
    Drain 170g (6oz) cooked chives, 1tbsp chopped parsley and 285g (10oz) tofu, well mashed.
    Season to taste.
    Roll out pastry and use to line a medium sized flan dish.
    Pour in tofu mix. Decorate with tomato rings and sprinkle with paprika.
    Bake at 400°F/200°C (gas mark 6) for 20-30 minutes.

    Tofu Casseroles

    Fry 2 sliced onions and 1 large red pepper, sliced with 1 clove crushed garlic.
    When soft, put half the mixture into a small oven proof dish.
    Arrange 100g (3.5oz) cooked sweet corn over the vegetable stock.
    Add soya sauce and seasoning and pour over the mixture.
    Sprinkle with 55g (2oz) pumpkin seeds.
    Bake at 180°C/350°F (gas mark 4) for 30 minutes.

    Tofu Curry

    Press 455g (16oz) tofu to dry.
    Cut into cubes and lightly fry, turning frequently.
    Stir into 575ml (1 pint) curry sauce.
    Heat through.
    Slice an apple and toss in lemon juice.
    Scatter over curry with sunflower seeds.

    Tofu Quiche

    Make 225g (8oz) pastry.
    Finely chop 170g (6oz) leeks.
    Steam until just tender (don’t over steam).
    Beat 2 large eggs with 170g (6oz) mashed tofu to make a smooth, creamy mix.
    Add seasoning and pinch of tarragon and basil. Line a medium size flan dish with pastry and bake blind at 400°F/200°C for 10 minutes.
    Put leeks in pastry case, top with tomato slices and pour on tofu mix.
    Reduce oven temperature 350°F/180°C (gas mark 4) and cook for 30 minutes more.

    And some tasty sweets:

    Tofu Cheesecake

    Preheat oven to 180°C/350°F (gas mark 4).
    Melt 100g (3.5oz) butter, 1 tsp honey and 1-2 tbsp demerara sugar.
    Bring to the boil and stir in 225g (8oz) rolled oat flakes.
    Press the mix into a flan ring and bake for 15-20 minutes.
    To make the filling, blend together 300g (10oz) silken tofu, 100g (3.5oz) cottage cheese, 2 peeled bananas, 2 tbsp honey and the juice and rind of half a lemon.
    Pour into flan case.
    Chill for 24 hours before serving.

    Tofu Cream pie

    Mix together 225g (8oz) whole meal flour, pinch seasalt and one quarter tsp cinnamon.
    Work in 2 tbsp vegetable oil, 1 tbsp water and half tbsp of honey.
    Press into pie dish and bake at 350°F/180°C (gas mark 4) for 10 minutes.
    Blend together 455g (16oz) tofu with 4 tbsp water, 170g (6oz) honey, 1 tsp vanilla essence, 2.5 tbsp lemon juice, 2 tsp grated lemon rind and ¼ tsp sea salt.
    Pour into pastry case and continue cooking for 1 hour.

    Tofu Maple Fruit Whip

    Blend together 225g (8oz) tofu with 25g of fresh fruit (eg apricots or blackcurrants) and maple syrup.
    Spoon into sundae dishes and chill.
    Sprinkle with chopped nuts. (serves 2-3).

    Carob/ Chocolate Cake

    Blend 200g (8oz) honey or sugar, 200ml (1/3 pint) oil, 450g (16oz) tofu, 1 tsp vanilla essence.
    Add 300g (10oz) plain flour and 170g (6oz) carob or cocoa powder.
    Mix well.
    Bake in greased tin at 180°C/350°F (gas mark 4) for approx 30 minutes.

    Tofu and Vegetable Stew

    Tofu and white miso make this colourful, nourishing dish ideal for all seasons.

    Serves 2-3


    1 pack tofu (fresh or smoked), cut into 2cm cubes
    onions, peeled and diced small
    2 turnips and 2 carrots, medium diced
    1 cup of cauliflower, cut into florets
    1/2 cup green peas
    bay leaves


    2 tbsp Clearspring Organic Extra Virgin Olive Oil
    1 tbsp Clearspring Organic Sweet White Miso
    A pinch of sea salt
    Freshly ground black pepper (optional)


    Your choice of freshly chopped basil or parsley


    1. Sauté the onions with the olive oil and a pinch of sea salt in an open pot for about 10 minutes until soft and translucent.
    2. Add the tofu and the other vegetables (except green peas), add water to cover 1/3 of the volume of the vegetables and then the bay leaves. Bring to a boil, reduce heat and simmer for 20 minutes.
    3. Boil the green peas with a small amount of water and a pinch of sea salt, for 5-7 minutes. Rinse under cold water to retain their bright colour then drain well.

    4. Dilute the white miso with some of the cooking liquid and add to the stew together with the green peas and black pepper (optional) to taste. Simmer for 2 minutes and serve garnished with your favourite bread.© Montse Bradford

    Tangine of Lamb with Mango, Apricot & Almonds

    This transports you to Morocco. Adapted from Oxfam’s Fairworld Cookbook.
    Serves 6


  • 1.25kg boned shoulder of lamb
  • 50g unsalted butter
  • 2 tbs vegetable oil
  • 2 1/4 tsp ground saffron
  • 1 tsp ground black pepper
  • Salt to taste
  • 1 tsp ground ginger
  • 1 tsp ground cumin
  • 1/2 tbs ground cinnamon
  • 1 medium onion, grated or very finely chopped
  • 100g Tropical Wholefoods dried mango
  • 100g Tropical Wholefoods dried apricots
  • 1 tbs sesame seeds
  • 1 cinnamon stick
  • 2 long strips lemon zest
  • 2-3 tbs honey
  • 75g almonds, blanched & halved


    Soak the dried fruit in water. Cut the lamb into 4cm cubes, trimming off any gristle and excess fat. Melt 40g of the butter and mix it with the oil, saffron, pepper, salt, cumin & cinnamon, and coat the lamb in the mixture. Tip into a wide frying pan or shallow flameproof casserole and cook over a moderate heat for about 3 min to toast the spices. Add the onions and enough water just to cover the ingredients. Bring to the boil, partially cover, then simmer gently for 1-2 hours or until the meat is tender.
    Dry-fry the sesame seeds and almonds in a small pan until they brown. Add the soaked fruit to the meat, along with the cinnamon stick, lemon zest and honey. Simmer uncovered for a further 30 min. Add the fruit soaking water if you are short of liquid. Scatter the nuts on top before serving.

  • Tropical Wholefoods © Little Recipe Book

    Sweet ‘n’ Sour Stir Fry

    Serves 2


  • 1 tbsp sherry
  • 1 tsp cornflour
  • 50ml/2fl oz pineapple juice
  • 2 tsp tomato ketchup
  • 2 tsp soy sauce
  • 1 tsp red wine vinegar
  • 2 tbsp sesame oil
  • 200g/7oz Quinova chunks
  • salt & freshly milled black pepper
  • red pepper, sliced and cut into 1 inch diamond shapes
  • 50g/2oz mange tout, trimmed
  • 50g/2oz cashew nuts


    Begin by mixing the sherry and cornflower to a smooth paste. Add the pineapple juice, ketchup, soy sauce, sugar and red wine vinegar. Mix well and set on one side.

    Next, heat 1 tbsp of the oil in a wok or large non-stick pan over a low heat. Add the Quinova and fry gently for 5-10 minutes, turning frequently. Season well.

    Add the remaining oil to the pan/wok along with the pepper, mange tout and cashew nuts. Fry together for 2-3 minutes with the Quinova. Pour in the sauce, toss and serve immediately.

    Serve with rice or noodles.

  • © Quinova

    Sugar Free, Dairy Free Lemon Custard

    Here is a recipe replacing sugar with syrups from the Macrobiotic range at Clearspring – it’s easy to make, a lot healthier than conventional sweets and can be eaten hot or cold… enjoy!

    (Serves 4 – 6)

    • 1/2 cup apple juice
    • 1 tbsp agar flakes
    • 1/2 cup maple /rice syrup pinch of sea salt
    • 2 tbsp lemon rind
    • 1/4 cup lemon juice
    • 2 tbsp arrowroot /kuzu root powder
    • 1/3 cup soy milk lemon slices for garnish
    1. Bring the apple juice and agar flakes to the boil and simmer for 8-10 mins until the agar has dissolved. Stir.
    2. Add the syrup, salt and lemon rind to the pot and stir once more.
    3. Dilute the kuzu powder in cold soy milk, then add to the simmering pot of agar mixture and stir constantly until the liquid is translucent and bubbling.
    4. Turn off the heat, add lemon juice and mix well.

    © Clearspring 2007

    Stuffed Peppers

    Serves 4. Oven Temp: Gas mark 6, 400°F, 200°C


  • 4 green peppers, halved lengthways & de-seeded
  • 2-3 tbsp olive oil
  • 400g/14oz Quinova Mince
  • salt & freshly milled black pepper
  • 50g/2oz currants
  • 198g can sweetcorn, drained
  • 185g can tuna, drained & flaked
  • 2 tbsp lemon juice
  • 400g tin chopped tomatoes
  • 1-2 tbsp tomato puree
  • 150ml/5 fl oz vegetable stock
  • Parmesan shavings to serve or suitable substitute


    Place the peppers in an ovenproof dish. In a non-stick frying pan, heat the oil and add the Quinova mince, season well and fry gently over a medium heat for 8-10 minutes. Stir in the currants, sweetcorn, tuna, parsley, lemon juice and 3 tbsp of the chopped tomatoes. Mix well and heat through for a further 2-3 minutes. Remove from the heat and spoon the mixture equally into the halved peppers, top each with a dot of tomato puree. Combine the tomatoes and stock and pour around the base of the peppers. Cover with foil and place in a pre-heated oven for 30-35 minutes.

    Serve with salad and top peppers with the parmesan shavings.

  • © Quinova

    Spicy Honey Marinade

    deal for barbecued or grilled chicken or pork.

    You will need…

    Mix all the ingredients together, then spoon over meat. Cover and marinate in the fridge for 2-3 hours until all the flavours have combined. Place meat on pre-heated grill or barbecue and cook as required, basting occasionally with remaining marinade.

    © Rowse