That's Food and Drink are pleased that Lizi's have asked us to share these with you, our readers, as part of our Veganuary feature.
Pea, spinach and asparagus risotto with a granola crunch
Recipe created in partnership with nutritionist Lily Soutter
This satisfying risotto is full of delicious greens. Despite being a vegetarian dish, this tasty recipe provides a good dose of protein with the addition of peas and Lizi’s high protein granola topping.
The wholegrain risotto rice is a rich source of fibre and slow-release energy and the addition of asparagus and spinach provides key nutrients such as magnesium, folate and vitamin K. This refreshing risotto is completely vegan, so can really be enjoyed by all!
INGREDIENTS FOR THE RISOTTO
150g whole grain risotto rice (or white rice for quicker cook time)
90g frozen garden peas
50g defrosted garden peas pureed
1 small onion
1 vegetable stock cube
1 tbsp olive oil
30g spinach
90g asparagus, sliced
2 handfuls of Lizi’s High Protein Granola
1 garlic clove
100g green pesto
METHOD TO SERVE 2
1. On a medium heat on the hob, add the olive oil to a medium saucepan and heat. Whilst that heats up, dice onion and garlic finely, and cook in the pan.
2. Add risotto rice to the same pan and stir, coating with the oil. Crumble in a vegetable stock cube and pour in some boiling water to cover the rice. Simmer and stir continuously for 40-45 minutes. If using white risotto rice, cook as per instructions on the packet as this will be quicker. Keep adding water until rice is cooked; yet the water is absorbed. For the last 6 minutes of cooking time, add the asparagus and 90g frozen peas.
3. Whilst the rice is cooking, blend 50g defrosted garden peas, spinach, 70g green pesto with a splash of water, salt and pepper. Blend until a puree texture.
4. Once the water has mostly absorbed with the rice, stir in the blended pea puree and warm for 2-3 minutes. Season with salt and pepper.
5. Serve in two bowls, each topped with 1 tbsp pesto swirled over and a sprinkle of Lizi’s High Protein Granola.
Healthy Twist Mac & Cheese
Who doesn’t love a little comfort food in the winter? This mac and cheese ticks all the boxes, as it’s delicious yet also comes with a healthy twist. The addition of butternut squash, combined with the silken tofu and a touch of nutritional yeast, makes the lovely smooth, silky, yet cheesy sauce which is low in saturated fat.
This dish is also packed with fibre, with the use of wholegrain fusilli, and a crispy breadcrumb granola topping. A great way to sneak in more veggies to your diet and is suitable for vegans.
INGREDIENTS
1 tablespoon of extra virgin olive oil
1 white onion (roughly diced)
2 garlic cloves (crushed)
1 orange pepper (sliced)
200g butternut squash (cubed)
220g wholewheat fusilli pasta
Pinch of nutmeg
120g silken tofu
200ml milk (dairy-free if required)
1 tablespoon of plain flour
15g nutritional yeast
40g grated cheese (dairy-free if required)
1/2 slice of wholemeal bread
2 tablespoons of Lizi’s Original Granola (blended into large crumbs)
METHOD TO SERVE 3
1. Using a medium heat, boil a pan of water on the hob, adding the butternut squash cubes. Boil for 15 minutes.
2. Whilst that cooks, in a separate saucepan, boil water and add in the pasta. Cook until the pasta is cooked.
3. Whilst the pasta and squash cook, heat another pan on a medium heat and add the oil and onion. Cook for a few minutes before adding the sliced pepper and garlic.
4. Preheat the oven to 180c. Once the butternut squash is cooked and drained add it to a blender along with the nutmeg, silken tofu, milk, flour and 10g of the nutritional yeast.
5. When smooth, add to the pepper mixture along with the cooked pasta. Combine all three and pour into an ovenproof dish.
6. Combine the breadcrumbs and granola crumbs with the remaining nutritional yeast and sprinkle on top. Do the same with the cheese and then place into the oven for 20 minutes. Enjoy!
For those with a sweet tooth, why not try this recipe?
Chocolate Mousse with Granola
So simple to make, this chocolate mousse is gorgeously indulgent. After one spoonful, you will wonder why you haven’t been making this for years. Perfect for a romantic pudding but it also keeps brilliantly in the fridge so you can reach for it when you need a fantastic chocolate fix!
INGREDIENTS
2 x 400ml tins of full fat coconut milk (these need to be left overnight in the fridge)
2 tablespoons of icing sugar, sifted.
50g dark chocolate, melted (use vegan if you prefer)
50g dark chocolate, coarsely grated.
80g Lizi’s Indulgent Moments Caramelised Croquant
METHOD
1. Chill the tins of coconut milk in the fridge overnight.
2. With the hob on a medium heat, place the heatproof bowl over a pan of simmering water. Be careful that the water doesn’t boil and avoid over stirring. If easier, melt the chocolate in a heatproof bowl in 30-second bursts in the microwave and stir.
3. Put the melted chocolate on one side to cool.
4. Open the tins of coconut milk at the bottom and pour into a large jug. You just need the cream.
5. Scrape the thick coconut cream into a large mixing bowl. Add in the icing sugar and whisk until light and fluffy. (Use an electric whisk if you have one to hand.)
6. Spoon a small amount of the whipped coconut cream into a cup and place to one side.
7. Gently fold the melted chocolate into the whipped coconut cream.
8. Gently fold three quarters of the grated chocolate into the mixture.
9. Place a generous layer of Lizi’s Indulgent Moments Caramelised Croquant into the bottom of six little jam jars or glasses.
10. Spoon the chocolate mousse on top of the granola and smooth a little.
11. Place some of the coconut cream on top (from the cup that you put to the side) and decorate with the rest of the chocolate grating and chocolate granola. Enjoy!
Lizi’s Breakfast Range is available from Waitrose, Sainsbury’s, Tesco, Ocado, Asda, Morrisons, Whole Foods, Co-Op, Booths and all good health stores.
The granola range includes: Digestive Health, Low Sugar, Low Sugar Maple & Pecan, High Protein, Gluten Free, Organic, Original, Belgian Chocolate, Treacle and Pecan, Passionfruit and Pistachio, Mango and Macadamia, Pink Apple and Cinnamon. Lizi’s has also launched Lizi’s Adventurers Granola Crispies for kids, available in Banana and Strawberry flavours.
The Lizi’s Super Muesli range includes: Glow, Focus, Boost and Cleanse.
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