Formula for easy ethical one-pot meals

This super easy recipe formula is just brilliant. It makes a wonderful variety of delicious, healthy, cheap, and ethical meals. I use it pretty much every day, so thought it would be worth sharing. Just choose whichever ingredients you’re in the mood for and can find cheaply, follow the directions, and a few minutes later you’ll have an amazing meal ready to enjoy!

Try printing out the formula and putting it up in the kitchen for ideas and inspiration whenever you need it.


ea-tasty-formula

PDF: EA Tasty formula for easy ethical one-pot meals

Thanks to Marcus for the cute illustrations! Check out his artwork here. 100% of his profits go to the Against Malaria Foundation (a GiveWell top charity).


 

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Hearty lentils and chickpeas

This rich and wholesome dish is extremely versatile. Packed full of pulses and veggies, it’s a wonderfully nutritious basis to a meal, and can be served with potatoes, as a pasta sauce, on top of rice, or with couscous.

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Hearty lentils and chickpeas

Adapted from Jamie Oliver’s shepherd’s pie
Convenience: 35 minutes to cook ~ easy to scale up ~ can be frozen
Serves: about 4

Ingredients

  • 2 tbsp vegetable oil
  • 1/2 tbsp ground coriander
  • 1 onion, finely chopped
  • 2 carrots, finely chopped
  • 3 cloves of garlic, finely chopped
  • 1/4 tsp salt
  • 1 tsp dried thyme or oregano
  • 350 g mushrooms, sliced
  • 15 cherry tomatoes, sliced into quarters
  • 1 tbsp balsamic vinegar
  • 1/2 vegetable stock cube
  • 1 400 g tin of chickpeas (unsalted)
  • 1 400 g tin of lentils (unsalted)
  • 1 small bunch of fresh parsley (optional)

Directions

  1. Heat the oil in a large pan over medium heat. Add the coriander, onion, carrots, garlic, salt, and thyme or oregano. Cook for around 10 minutes, stirring frequently, until softened.
  2. Add the mushrooms and cook for another 5 minutes on high heat, until most of the moisture from the mushrooms has evaporated.
  3. Add the tomatoes, balsamic vinegar, stock cube, chickpeas, and lentils (including the liquid from the tins). Cook for a further 10 minutes or so, until thickened and reduced.
  4. Sprinkle the fresh parsley leaves on top.
  5. Serve warm with whatever you like. It goes brilliantly with pasta, mashed potatoes, couscous, or rice.

How many EA Tasty Spoons does it get?

  1. Screen Shot 2016-04-09 at 18.53.32 No animal products. Completely vegan.
  2. Screen Shot 2016-04-09 at 18.53.32As far as I know, none of the ingredients are particularly harmful to the environment.
  3. Screen Shot 2016-04-09 at 18.53.32All of the ingredients are fairly inexpensive.
  4. Screen Shot 2016-04-09 at 18.53.32Healthy. Chickpeas and lentils are both full of protein and fibre, and may even help reduce risks of metabolic and cardiovascular diseases.
  5. Screen Shot 2016-04-09 at 18.53.32A really delicious and satisfying dish.

Total EA Tasty Spoons: 5


 

Mango cake

This cake is probably my new favourite. The mango gives an incredible richness, a satisfyingly moist and dense texture, and a beautiful colour. Plus, thanks to the magic ingredient that is ready-made mango pulp, it’s super quick and easy to prepare.


Mango cake

Video
Convenience: 10 mins to prepare ~ 45 mins to bake
Serves: 12

Ingredients

  • 250 g (2 cups) plain flour
  • 1 tsp baking powder
  • 1 tsp bicarbonate of soda / baking soda
  • 1/4 tsp salt
  • 150 g (3/4 cup) caster sugar
  • 1 tsp vanilla (or 1 tsp powdered cardamom seeds)
  • 4 tbsp flavourless vegetable oil
  • 530 g (2 cups) tinned mango pulp (I use kesar mango pulp from Tesco)

Directions

  1. Preheat the oven to 180 C or 350 F.
  2. In a medium bowl, whisk together the flour, baking powder, baking soda, and salt.
  3. In a large bowl, mix together the sugar, vanilla, oil, and mango pulp.
  4. Stir the dry ingredients into the wet ingredients, until fully combined.
  5. Pour the batter into a lined 2lb loaf tin*.
  6. Bake for about 45 minutes, until a cake-tester or tooth pick inserted into the centre comes out clean.
  7. Serve warm or cool, on it’s own or with non-dairy vanilla ice cream.

* For muffins, pour the batter into 16 muffin cases, then bake for 15 minutes.


How many EA Tasty Spoons does it get?

  1. Screen Shot 2016-04-09 at 18.53.32 No animal products. Completely vegan.
  2. Screen Shot 2016-04-09 at 18.53.32As far as I know, none of the ingredients are harmful to the environment.
  3. Screen Shot 2016-04-09 at 18.53.32Thanks to the mango pulp, this is a relatively cheap recipe. A 850 g tin of mango pulp is £1 or £1.50 at Tesco in the UK. That’s a lot of mangoey deliciousness for your money. You can save the remaining mango pulp to make a mango lassi using soy or coconut yogurt!
  4. Not healthy because it contains a lot of sugar and white flour.
  5. Screen Shot 2016-04-09 at 18.53.32It’s just so delicious. Everyone loves it and it disappears immediately.

Total EA Tasty Spoons: 4


Apple cinnamon baked oatmeal

This breakfast is a delicious, wholesome cross between oatmeal and apple crumble. It’s ideal for colder mornings, because of the warm, comforting combination of apple and cinnamon, and the oats that give an energising start to the day.

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Apple cinnamon baked oatmeal

Convenience: 15 mins to prepare ~ 40 mins to bake
Serves: about 6

Ingredients

  • 200 g (2 cups) rolled or jumbo oats
  • 5 tbsp brown sugar (or 2 tbsp brown sugar and 1/4 cup maple syrup)
  • 2 tsp ground cinnamon
  • 1/4 tsp salt
  • 500 ml (2 cups) non-dairy milk
  • 2 tsp vanilla
  • 1/2 cup unsweetened apple sauce (optional*)
  • 3 apples, chopped into 1-2 cm chunks

*Unsweetened apple sauce (apple puree) can be hard to find if you’re in the UK. It’s fine to leave it out of this recipe.

Directions

  1. Preheat the oven to 190 C or 375 F.
  2. In a large bowl, mix the oats, brown sugar, cinnamon, and salt.
  3. In a separate bowl, combine the non-dairy milk, vanilla, apple sauce, and maple syrup (if using).
  4. Pour the milk mixture and the chopped apples into the oat mixture, then stir until combined.
  5. Spoon the oatmeal mixture into an oven-safe dish (roughly 10 x 8 inches).
  6. Bake for about 40 minutes, until bubbling at the sides.
  7. Serve warm or cool with a splash of non-dairy milk.

How many EA Tasty Spoons does it get?

  1. Screen Shot 2016-04-09 at 18.53.32 No animal products. Completely vegan.
  2. Screen Shot 2016-04-09 at 18.53.32As far as I know, none of the ingredients are harmful to the environment.
  3. Screen Shot 2016-04-09 at 18.53.32Apples, oats, and non-dairy milk can be pretty cheap. The recipe is more expensive if you’re using maple syrup, but that’s completely optional.
  4. Screen Shot 2016-04-09 at 18.53.32Healthy. Oats have a low glycemic index, giving long lasting energy. Also, the soluble fibre in oats is supposed to be good for the heart. Apples are, of course, very healthy. To make this breakfast extra healthy, just cut down the added sugar.
  5. Screen Shot 2016-04-09 at 18.53.32This baked oatmeal is a super delicious and comforting breakfast.

Total EA Tasty Spoons: 5


Potato and cabbage shaak

This simple Gujarati dish is deliciously spiced and extremely satisfying. The spices and cabbage give a rich flavour and creaminess to the potatoes. It’s substantial enough to be a meal in itself, or it can be served along side other vegetable dishes and curries, like these dal and chickpea recipes.

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Potato and cabbage shaak

Recipe from Indira Patel
Convenience: 30 mins to make ~ easy to scale up
Serves: about 4

Ingredients

  • 2 tbsp vegetable oil
  • 1 tsp cumin seeds
  • 1 tsp black mustard seeds
  • 1/2 tsp fenugreek seeds
  • 1 cabbage, finely chopped
  • 2 large potatoes, chopped into 1-2 cm cubes
  • 150 g (1 cup) frozen peas (optional)
  • 2 fresh chillies, finely chopped
  • 2 tbsp fresh ginger, grated
  • 1/2 tsp salt
  • 1/2 tsp turmeric
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1/2 tsp cayenne

Directions

  1. Heat the oil in a large pan over medium heat. Once hot, add the cumin seeds, black mustard seeds, and fenugreek seeds. Allow the seeds to pop and sizzle for a few seconds.
  2. Add the potatoes, stir, and allow them to cook for about 5 minutes with the lid on.  Stir occasionally to ensure they don’t stick to the pan.
  3. Add the cabbage and cook with the lid on for another 10 minutes, until the potatoes are cooked through and the cabbage has melted down.
  4. Add the chilli, ginger, salt, turmeric, ground cumin, ground coriander, cayenne, and optional peas.
  5. Stir well and cook for a few more minutes to allow the spices to meld, and the peas (if using) to heat through.
  6. Serve hot with roti/chapatti. Wheat tortillas work brilliantly as an easy substitute for roti.

How many EA Tasty Spoons does it get?

  1. Screen Shot 2016-04-09 at 18.53.32 No animal products. Completely vegan.
  2. Screen Shot 2016-04-09 at 18.53.32As far as I know, none of the ingredients are harmful to the environment.
  3. Screen Shot 2016-04-09 at 18.53.32Very cheap! Potatoes and cabbage are some of the least expensive foods. It can be a bit pricey to stock up on spices for the first time, but if you can buy in bulk, they’ll last for a long time and end up being very inexpensive per dish.
  4. Screen Shot 2016-04-09 at 18.53.32Healthy. Potatoes are actually quite nutritious, and cabbage contains plenty of fibre and vitamins. Cabbage also contains glucosinolates, which may play a role in regulating inflammation and protecting against cancer.
  5. Screen Shot 2016-04-09 at 18.53.32Such a flavourful and satisfying dish.

Total EA Tasty Spoons: 5


Fruit crumble

This simple crumble is my favourite way to use up the apples that are falling from trees all over Cambridge at this time of year. But the sweet and buttery crumble topping works perfectly with almost any fruit.


Fruit crumble

Adapted from Delia Smith’s ‘Basic crumble topping’
Convenience: 15 mins to prepare ~ 35 mins to bake
Serves: about 6

Ingredients

  • 900 g (2 lbs) fruit e.g. apples, pears, peaches, nectarines, or plums*
  • 100 g (3 1/2 oz) optional other fruit e.g. blackberries, raspberries, or mango*
  • 140 g (5 oz) plain flour
  • 140 g (5 oz) jumbo oats
  • 110 g (4 oz) non-dairy margarine
  • 140 g (5 oz) brown sugar
  • 1 tsp ground cinnamon (optional)

* Choose your favourite fruit combination, but traditionally apple and blackberry or peach and raspberry go together brilliantly. Simple apple and cinnamon is one of my favourites.

Directions

  1. Preheat the oven to 180 C or 350 F.
  2. Chop up the fruit into 1 inch chunks, removing cores or stones. There’s no need to peel the fruit.
  3. Place the chopped fruit into a oven-safe dish (roughly 10 x 8 inches).
  4. Optionally, sprinkle berries or chopped mango over the other fruit.
  5. If the fruit you’re using is particularly sour, you may want to sprinkle a little extra brown sugar over the fruit at this stage.
  6. Put the flour, oats, margarine, brown sugar, and cinnamon (if using) into a medium bowl. Combine with a spoon until the ingredients are well dispersed and the mixture looks crumbly. It may help to use your fingertips to rub the ingredients together.
  7. Sprinkle the crumble mixture evenly over the fruit.
  8. Place the crumble in the oven for about 35 minutes, until the top is golden brown.
  9. Serve warm with non-dairy custard or ice cream.

How many EA Tasty Spoons does it get?

  1. Screen Shot 2016-04-09 at 18.53.32 No animal products. Completely vegan.
  2. Screen Shot 2016-04-09 at 18.53.32As far as I know, not harmful to the environment, so long as you can find palm oil-free, non-dairy margarine.
  3. Screen Shot 2016-04-09 at 18.53.32Depending on the fruit you choose, fairly cheap. If you live somewhere with lots of apple trees and berry bushes, it’s not hard to find free fruit in early Autumn/Fall.
  4. Healthier than most desserts because it contains lots of fruit, but still not especially healthy because of the sugar.
  5. Screen Shot 2016-04-09 at 18.53.32Such a delicious and comforting dessert.

Total EA Tasty Spoons: 4


 

Green pea dip

This dip is so wonderfully fresh and flavourful. It makes an exciting alternative to hummus or guacamole, and is perfect served with pita strips or tortilla chips. It’s also great for lunch spread on top of crusty bread.

Screen Shot 2016-08-18 at 19.10.11


Green pea dip

Convenience: 10 mins to prepare ~ easy to scale up ~ can be frozen
Makes: about 2 cups

Ingredients

  • 450 g frozen peas, defrosted
  • 1/2 red onion, finely chopped
  • 1 garlic clove, minced
  • 1 small bunch fresh mint or basil leaves
  • 2 tbsp olive oil
  • 1 tbsp nutritional yeast
  • 1/2 red chilli, finely chopped
  • 1/2 tsp ground cumin
  • 1/2 tsp ground coriander
  • 1 lime, juiced
  • 1/2 tsp salt
  • 1/2 tsp freshly ground black pepper

Directions

  1. Blend together the defrosted peas, onion, garlic, and mint or basil leaves, using either a hand blender or a food processor, until there are only a few whole peas left.
  2. Stir in the olive oil, nutritional yeast, chilli, cumin, coriander, lime juice, salt, and pepper.
  3. Spoon into a serving bowl, and serve with pita strips or tortilla chips for dipping.

*Other than the peas, pretty much all of the ingredients are optional, so feel free to leave anything out according to your taste or for convenience. For example, I don’t like raw onion, so I tend to leave it out when I’m making this for myself.


How many EA Tasty Spoons does it get?

  1. Screen Shot 2016-04-09 at 18.53.32 No animal products. Completely vegan.
  2. Screen Shot 2016-04-09 at 18.53.32As far as I know, none of the ingredients are particularly harmful to the environment.
  3. Screen Shot 2016-04-09 at 18.53.32The main bulk of this dip is frozen peas, which are fairly cheap.
  4. Screen Shot 2016-04-09 at 18.53.32Healthy. Peas are very nutritious. They contain protein and fibre, as well as various vitamins and minerals. They may even be effective at reducing the risk of cardiovascular and metabolic disease.
  5. Screen Shot 2016-04-09 at 18.53.32Delicious! Guests love this dip and always ask for the recipe.

Total EA Tasty Spoons: 5


Vanilla scones

These scones couldn’t be simpler to make. They’re perfectly soft and crumbly on the inside and satisfyingly crusty on top. Ideal served with jam, vegan clotted cream, and tea on a summery afternoon.

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Vanilla scones

Convenience: 10 mins to prepare, 12 mins to cook ~ easy to scale up
Makes: 15 scones

Ingredients

  • 475 g (3 3/4 cups) self-raising flour
  • 75 g (1/3 cup) caster sugar
  • 1/8 tsp salt
  • 75 g (1/3 cup) non-dairy margarine (ideally palm oil free)
  • 240 ml (1 cup) non-dairy milk
  • 1 tbsp vanilla

Directions

  1. Preheat the oven to 200 C or 390 F
  2. In a large mixing bowl, stir together the flour, sugar, and salt.
  3. Using an electric beater, mix in the margarine until it is fully incorporated.
  4. Add the milk and vanilla, and beat until a soft dough is formed.
  5. Tip the dough out onto a floured surface, and kneed for a minute or two.
  6. Using a rolling pin, roll the dough until it is about 2 cm thick.
  7. Cut out circles using a small scone cutter or upside down glass, and place them onto a non-stick or lined baking tray.
  8. When you can’t cut out any more circles, ball the dough up, and roll it out again to cut out a few more.
  9. Bake for about 12 minutes, until lightly golden on top.
  10. Serve warm or room temperature with your favourite jam, vegan clotted cream*, and tea.

*I make a quick sweet clotted cream by combining equal quantities of non-dairy margarine and vegetable shortening, then adding powdered sugar to taste.


How many EA Tasty Spoons does it get?

  1. Screen Shot 2016-04-09 at 18.53.32 No animal products.
  2. Screen Shot 2016-04-09 at 18.53.32None of the ingredients are particularly harmful to the environment, so long as you can find a margarine made without palm oil.
  3. Screen Shot 2016-04-09 at 18.53.32All of the ingredients can be fairly cheap.
  4. Not healthy, because it’s mostly refined carbohydrate.
  5. Screen Shot 2016-04-09 at 18.53.32So delicious. You won’t be able to eat just one!

Total EA Tasty Spoons: 4


 

Effective Altruism Garden Party

Thank you to everyone who came to the Garden Party in Cambridge today! I hope you all had a lovely time, had fun discussing and donating to effective charities, and enjoyed the food.

Here are some of the recipes for the food we served today:

The recipes for the scones, baba ganoush, muhumarrah, and green pea dip will be posted soon. Like the Facebook page or follow EA Tasty on Instagram to stay updated!


Screen Shot 2016-06-12 at 19.45.01Screen Shot 2016-06-12 at 19.45.22Screen Shot 2016-06-12 at 19.47.20Screen Shot 2016-06-12 at 19.49.20


 

 

Chocolate truffles

These truffles are amazing. I was given some Booja Booja vegan truffles as a gift at Easter, and had been craving them ever since. But they’re very expensive, and I couldn’t justify spending so much money on a luxury. So, I tried to make them myself. The recipe I developed is insanely simple, but so rich, creamy, and chocolatey. They are exactly what I was hoping for, and others agree that these truffles are near perfection!


Chocolate truffles

Convenience: 10 mins to prepare, 2 hrs to set ~ easy to scale up
Makes: 12 truffles

Ingredients

  • 100 g (3 1/2 oz) dark chocolate, about 74% cocoa, finely chopped (most is dairy-free, but be sure to check)
  • 3 tbsp coconut milk (from a can)
  • 1/2 tsp vanilla extract
  • 15 g (2 tbsp) cocoa powder

Directions

  1. Put the coconut milk and vanilla into a small saucepan, and heat until very warm but not boiling.
  2. Remove from the heat, and stir in the chopped chocolate until smooth and glossy.
  3. If lumps of unmelted chocolate remain, put the pan back onto low heat and stir for a couple of seconds, then remove from heat and continue stirring until it’s all melted.
  4. Pour the mixture into a small container lined with baking paper or plastic wrap. I use a container that is about 9 cm (3 1/2 inches) square, so that the truffles come out nice and thick.
  5. To let the mixture set, place container in the fridge for 2 hours or in the freezer for 30 minutes.
  6. Remove from the fridge or freezer once firm, and using a knife, cut the mixture into twelve squares. Alternatively, roll scoops of the mixture into balls.
  7. Put the cocoa powder into a small bowl, then roll the truffle squares or balls in the cocoa, until they are covered on all sides.
  8. Serve the truffles straight away, or put them back into the fridge and take them out 10 mins before serving, so that they can soften slightly.

How many EA Tasty Spoons does it get?

  1. Screen Shot 2016-04-09 at 18.53.32 No animal products.
  2. Screen Shot 2016-04-09 at 18.53.32As far as I know, none of the ingredients are particularly harmful to the environment. Let me know if I’m wrong about that.
  3. Screen Shot 2016-04-09 at 18.53.32They’re very cheap compared to buying truffles. 100 g of 74% chocolate is £1 in the UK. A 400 ml can of coconut milk is also about £1, but it only uses a 45 ml, and the rest can be saved for another recipe. So, when taking into account the cocoa powder and vanilla as well, it’s about £1.25 for 150 g of truffles. I think that’s not too bad, especially compared to Booja Booja, which would be £10 for 150 g. But, they are still an unnecessary luxury (like all sweet treats), so I’ll try not to have them too often!
  4. Screen Shot 2016-04-09 at 18.53.32It seems that the evidence for the cardiovascular benefits of dark chocolate is still fairly inconclusive. However, a Cochrane review did reveal that cocoa containing products produced a small but statistically significant reduction in blood pressure in the short-term. More long-term trials are needed to look at the effect of cocoa on clinical outcomes. In the meantime, these truffles contain less sugar than most sweet treats, so are definitely healthier in that way. Overall, I think this recipe just about deserves an EA Tasty Spoon for healthiness.
  5. Screen Shot 2016-04-09 at 18.53.32These truffles are just so delicious. Friends and family keep asking for more!

Total EA Tasty Spoons: 5