Happiful – August 2019

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nutritionist

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CHARGRILLED VEGETABLE

SKEWERS

All the colourful vegetables are

bursting with health-giving fibre,

to keep blood sugar levels stable,

and antioxidants to boost the

immune system. You could

add garlic cloves to

the skewers, giving a

roasted garlic flavour

and additional health

benefits.

FIVE BEAN SALAD

This salad is really rich

in low fat, low cholesterol,

protein, and plenty of gut-friendly

fibre. Fresh mint, coriander,

tarragon, chives and basil could

also be added for extra flavour, and

to help boost the immune system.

You may not need the sweet agave

syrup, so taste the dressing before

adding it, and if you like apple

cider vinegar, consider using that

in place of the white wine vinegar.

SWEET BBQ TOFU

Tofu is a great source of vegan

protein, and is low in fat and

cholesterol. It takes on flavour

really well, so any marinade will

work. You could make an Asian-

inspired one by using 10 tbsp black

bean sauce, 1 tsp ginger garlic

paste, 1/2 tsp chilli flakes, salt and

pepper, and 150ml water. To make

the cooking process easier, thread

the tofu on to skewers before

placing on the grill.

OUR EXPERT SAYS...

Susan Hart is a nutrition

coach and speaker. As well

as delivering healthy eating

advice to individuals, Susan

hosts regular workshops and

runs vegan cooking classes. Find

out more at nutrition-coach.co.uk

August 2019 • happiful.com • 59

SWEET BBQ TOFU

Serves 4

Ingredients

1 block tofu, pressed

10 tbsp BBQ sauce

70ml orange juice

70ml water

1 tsp chilli powder

1/2 tsp chilli flakes

Salt and pepper

Method

Prepare your tofu by pressing it

before use. When the moisture is

removed, slice into large chunks.

In a small pan, combine the BBQ

sauce, orange juice, water, and

dry ingredients over a low heat.

Place the mixture in a bowl and

add the tofu, coating both sides.

Leave to marinate for two hours.

Spray the grill with oil so the

tofu doesn’t stick. Grill the pieces

for 4–5 minutes on each side,

brushing with additional sauce.

Season with salt and pepper to

taste. Serve.

FIVE BEAN SALAD
Serves 8

Ingredients
1 can kidney beans
1 can chickpeas
1 can black beans
1 cup edamame beans
1 cup green beans, chopped
1/2 red onion, diced
2 tbsp parsley, chopped
Juice of half a lemon
2 tbsp agave syrup
4 tbsp white wine vinegar
1 tsp extra virgin olive oil
Salt and pepper

Method
Drain the beans. In a large bowl,
combine the beans, onions,
and parsley. In a separate bowl,
combine the olive oil, lemon
juice, white wine vinegar and
agave syrup. Whisk. Add to the
bean mixture and season with
salt and pepper. Serve.