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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Mac and cheese (vegan)

Usually I don’t bother with vegan ‘cheese’, because it never lives up to the dairy version. However, this mac and cheese is an amazingly delicious food in its own right. It’s creamy, smooth, rich, and honestly quite cheesy.

Screen Shot 2016-05-08 at 17.02.00


Mac and cheese

Adapted from ‘Extra Creamy Vegan Mac and Cheese’ by Molly Patrick
Serves: 4

Ingredients

  • 1 large potato, peeled and cut into chunks
  • 2 medium carrots, cut into 1 cm rounds
  • 1/4 onion, chopped
  • 350 ml (1 1/2 cups) water
  • 70 g (1/2 cup) dairy free margarine (ideally palm oil-free)
  • 25 g (1/2 cup) nutritional yeast (for cheesy flavour)
  • 1/4 tsp turmeric (for colour)
  • 3/4 tsp salt
  • 1/2 tsp black pepper
  • 300 g macaroni or elbow shape pasta

Directions

  1. Put the potato, carrot, onion, and water in a pan and simmer for 20 minutes with the lid on, until the vegetables are thoroughly cooked.
  2. Remove from the heat and add the margarine, nutritional yeast, turmeric, and salt.
  3. Blend, (easiest to use a hand blender), until smooth and velvety.
  4. Cook the pasta according to the packet instructions.
  5. Pour the cheese sauce over the pasta, and serve with black pepper ground on top.

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 18.53.32 As far as I’m aware, none of the ingredients are particularly harmful for the environment.
  3. Screen Shot 2016-04-09 at 18.53.32Most of the ingredients are very cheap. The only thing that isn’t so cheap is nutritional yeast, (about £2.50 for 125g in the UK). But it only needs 25g, and the rest will keep for a long time. It’s also a very useful ingredient to have in the kitchen in general. I like to sprinkle it on top of pasta dishes or add it to risotto as a parmesan substitute.
  4. Screen Shot 2016-04-09 at 18.53.32If you look at the ingredients you can see it’s actually a pretty healthy recipe, especially considering it’s mac and cheese! Not a lot of protein though.
  5. Screen Shot 2016-04-09 at 18.53.32Really delicious. I’ve even seen people who are usually anti-vegan-food serve themselves heaped seconds of this mac and cheese.

Total EA Tasty Spoons: 5

Perfect chocolate chip cookies

These chocolate chip cookies are perfect for a number of reasons. They have the ideal ratio of chewy centre to crunchy edge. They taste rich and buttery even though they’re vegan. They’re super quick and fun to make. And, they contain only simple, easy to find ingredients. All this makes these cookies my number one go-to treat to make for family, friends, or myself!

Screen Shot 2016-05-07 at 18.20.29


Perfect chocolate chip cookies

Makes: around 20, depending on size

Ingredients

  • 140 g (1 cup) brown sugar
  • 120 ml (1/2 cup) flavourless vegetable oil (e.g. rapeseed)
  • 60 ml (1/4 cup) non-dairy milk (also works with water)
  • 1 tbsp vanilla extract
  • 240 g (2 cups) plain flour
  • 1 tsp bicarbonate of soda (baking soda)
  • 1 tsp baking powder
  • 1/2 tsp salt
  • 150g (7/8 cup) chocolate chips (many brands are vegan, or chop up a bar of dark chocolate)

Directions

  1. Preheat the oven to 180 C or 350 F.
  2. Mix together sugar, oil, milk, and vanilla in a large bowl.
  3. In a separate bowl, whisk flour, bicarbonate of soda, baking powder, and salt.
  4. Combine the dry ingredients into the wet ingredients.
  5. Mix in the chocolate chips.
  6. Drop large spoonfuls of batter onto a non-stick baking tray and flatten a little. If the chips don’t stick to the batter and fall out, just smoosh them back in.
  7. Bake for about 8 minutes, until lightly browned on the edges.
  8. Eat them warm straight out of the oven or wait a little, as I think the texture improves when they cool. You can also freeze them in an airtight container or food bag, and defrost to enjoy another time.

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 18.53.32 As far as I’m aware, none of the ingredients are particularly harmful for the environment.
  3. Screen Shot 2016-04-09 at 18.53.32All of the ingredients are pretty cheap, so long as you avoid fancy vanilla extract or expensive chocolate.
  4. Not healthy. Contains a lot of sugar and refined carbohydrate. If you’re looking for something healthier to fulfil a cookie craving, check out these banana breakfast cookies.
  5. Screen Shot 2016-04-09 at 18.53.32Really delicious. It’s so easy to make a lot of people happy by baking up a batch of these!

Total EA Tasty Spoons: 4


Crispy fries

These fries are unbelievably crisp and moreish, especially considering they contain no added fat. They’re also extremely easy and quick to prepare.


Crispy fries

Serves: 2

Ingredients

  • 2 large or 3 medium potatoes
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • 1/2 tsp smoked paprika (optional)

Directions

  1. Preheat the oven to 220 C or 425 F
  2. Wash the potatoes, cut into 1 cm thick fries, and place in a medium bowl.
  3. Add garlic powder, salt, and paprika if using, then toss to cover the fries evenly.
  4. Place fries on a baking tray or two. Ideally fries should not touch each other so that they crisp on all sides.
  5. Put the trays in the oven for about 25 minutes. Open the oven occasionally to let the moisture out, so that the fries brown. After about 15 minutes in the oven, it’s a good idea to toss the fries, as they usually brown most on the side that touches the tray.
  6. Remove from the oven and enjoy with ketchup, garlic mayo, and a veggie burger!

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 18.53.32 As far as I’m aware potatoes and potato farming are not harmful to the environment.
  3. Screen Shot 2016-04-09 at 18.53.32 Potatoes are very cheap.
  4. Screen Shot 2016-04-09 at 18.53.32Surprisingly, pretty healthy! Potatoes are very nutritious, and with no added fat, there’s nothing holding them back.
  5. Screen Shot 2016-04-09 at 18.53.32Super tasty. My family and I can eat trays and trays of these!

Total EA Tasty Spoons: 5


BBQ seitan

Meaty seitan chunks covered in deliciously sticky BBQ sauce.


BBQ seitan

Serves: 2

Ingredients

  • 120 g (1 cup) vital wheat gluten
  • 15g (1/4 cup) nutritional yeast
  • 1 tsp garlic powder
  • 700 ml (3 cups) vegetable stock
  • 200 ml (3/4 cup) ketchup
  • 2 tbsp dark brown sugar
  • 1 tbsp soy sauce or maggi
  • 2 cloves garlic, crushed or chopped
  • 1 tsp chilli flakes (optional)

Directions

  1. Mix together the wheat gluten, nutritional yeast, and garlic powder.
  2. Stir in 120 ml of stock, and knead dough for a minute or two until elastic, adding more stock if necessary.
  3. Form dough into a loaf.
  4. Place in a pan and cover with remaining stock.
  5. Cover pan and simmer for 40 minutes.
  6. In the mean time, put ketchup, brown sugar, soy sauce, garlic, and chilli in small saucepan.
  7. Heat the sauce, stirring, until it begins to bubble around the edges.
  8. When the 40 minutes are up, remove the seitan from the pan, and then cut into chunks (I prefer about 0.5cm thick by 2cm square).
  9. Cover in the BBQ sauce and then serve warm in a crusty roll or with fries.

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 18.53.32 As far as I’m aware, none of the ingredients are particularly harmful for the environment.
  3. Vital wheat gluten is not yet widely available and can be expensive in some areas where it is hard to get hold of.
  4. Screen Shot 2016-04-09 at 18.53.32Pretty healthy, because the seitan is very high in protein (75g per 100g), with almost no fat. But, the BBQ sauce is sugary. It just about gets a EA Tasty spoon.
  5. Screen Shot 2016-04-09 at 18.53.32Delicious, especially if you’re craving meaty foods.

Total EA Tasty Spoons: 4