½ c porridge oats, 1/2 c applesauce, ½ c rice milk, ½ c water, 2 X 500ml water;
3 Meat-Free meat balls, 1 serving each of onion & mushroom gravy, Swede & Potato Mash, 200g parsnip, roasted and 225g cauliflower, steamed, 2 X 500ml;
1 serving of pasta salad, 1 pear, 500ml water;
2 X 60 ml soya milk and 1 cup of coffee;
- Onion & Mushroom Gravy (2 servings)
2 chopped onions, 200g chopped mushrooms, 2 tsp yeast extract, 100g tomato puree, 1 – 2 c water, nutritional yeast flakes(add just before serving);
Gently dry fry the onions and mushrooms with a little water till softened. Add the rest of the ingredients and simmer to reduce. Add the Meat-Free meatballs and heat through thoroughly.
- Swede & Potato Mash (2 servings)
280g potato, 280g chunked swede, salt, nutmeg, parsley;
Steam and mash the potato and swede. Add seasonings.