Batch Cooking Made Easier - Jules Francis
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JULESFRANCIS.COM
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Batch Cooking
Made Easier
JULES FRANCIS
EAT BETTER. LOOK BETTER. FEEL BETTER
Batch Cooking Made Easier JULESFRANCIS.COM
CO N T EN T S +44 (0) 7803 121923
jules@julesfrancis.com
julesfrancis artwork v5.indd 2
Quinoa 4 Red Lentils 24 Tomato Bases 44 Black Beans 64
Quinoa Cakes with Poached Egg 6 Moroccan Vegetable and Chunky Tomato Sauce 46 Refried Black Beans in Tostados 66
Lentil Stew 26
Cauliflower Quinoa Falafel Burgers 8 Basil Scalloped Tomatoes and Vegan Quinoa and Black Beans 68
Red Lentil and Butternut Croutons 48
Coconut Quinoa and Greens with Squash Burgers 28 Brazilian Style Black Bean and
Roasted Cauliflower 10 Roast Tomato Pizza with
Smoked Tofu 70
Red Lentil Dhal 30 Cashew Cheese 50
Herby Quinoa, Feta and
Pomegranate Salad 12 Red Lentil and Carrot Soup 32 Vegan Spaghetti Bolgonaise 52 Black Bean Plantain Bowl 72
Eggs 15 Butter Beans 34 Chickpeas 54 Sweet Potato 74
Green Shakshuka 16 Butter Bean Curry 36 Green Pea Falafel 56 Sweet Potato and Kale Curry 76
Spanish Tortilla 18 Leek Butter Bean and Parsley Soup 38 Vegan Meatballs 58 Mediterranean Baked Sweet Potatoes 78
Spinach and Salmon Baked Butter Bean Casserole 40 Chickpea and Sweet Potato Patties 60 Creamy Thai Sweet Potato and
Omelette Roll 20 Carrot Soup 80
Roasted Vegetables and Coconut Chickpea Curry 62
Eggs in Avocado Boat 22 Butter Beans with Feta 42 Butternut, Sweet Potato and
Red Lentil Stew 84
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julesfrancis artwork v5.indd 2 22/12/2017 14:41
How to prepare quinoa
• Rinse Quinoa to remove any bitterness.
Quinoa
• P
lace uncooked Quinoa in 2 1/2 times the
amount of boiling water (2 1/2 cups) and
simmer for 20 minutes or until tender
and the liquid is removed.
• Remove from heat.
• Cover and let rest for 5 minutes.
• Fluff Quinoa with fork.
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julesfrancis artwork v5.indd 2 22/12/2017 14:41
Recipe Source: Healthy Foodie Method • C
over the pan and let your eggs sit in
Serving: 6 servings • I n a sauté pan bring water, vinegar and salt the simmering water for 2-4 minutes,
Prep Time: 5 minutes to a slow simmer to poach the eggs. depending on how runny you want that
yolk to be.
Cooking Time: 10 minutes • W
hile you are waiting for that water to
simmer, combine the ingredients for the • C
arefully remove the eggs one at a time
quinoa cakes in a mixing bowl. with a slotted spoon and place them on
Ingredients
a paper towel to absorb excess water.
• H
eat a little bit of olive oil (or other cooking
For the Crispy Quinoa Cakes
fat of your choice) in a non-stick pan set • R
emove the rings from around the
• 1
cup (150g leftover cooked quinoa over medium heat. Place 2-3¼" to 3½" quinoa cakes and place them in
cookie cutters in the pan and divide the individual plates.
• ¼
cup (40g grated fresh Parmesan 2 tbsp
quinoa mixture equally between the 2 rings. • T op with a handful of micro-greens and
chopped pistachios (plus more for garnish)
• P
ress firmly with a flat object (I used a small crown with a poached egg.
• Pinch of salt and pepper
flat based drinking glass) and cook until a
• S prinkle with salt and pepper, and
• 1 large egg crispy brown crust forms, about 2 minutes.
a little bit more of that cheese and
• C
arefully flip the cakes with the rings still chopped pistachio, if desired.
For the Poached Eggs
around them (press them down so they make
• P
lace the pancakes onto a plate lined
• 4 cups of water full contact with the pan if you have to) and
with kitchen paper and continue
continue cooking until a nice crispy crust
• 2 tbsp vinegar cooking until no batter remains.
forms on that side as well, about 1-2 minutes.
• 1 tsp Himalayan salt
• S et aside while you poach the eggs (your
• 2 large eggs water must be simmering by now)
Quinoa cakes
• C
rack one egg into a small bowl and
Garnish
carefully slip it into the simmering water
• About ½ cup micro-greens of your choice while holding the bowl as close as possible
to the surface of the water.
• Grated fresh Parmesan
• W
ith a spoon, push the egg white close to
with poached eggs
• Chopped pistachio the yolk for a few seconds to help the egg
stay together and keep a nice round shape.
Repeat with your second egg.
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julesfrancis artwork v5.indd 2 22/12/2017 14:41
Recipe Source: Cookie and Kate Method
Serving: 7 servings • S hape the burgers: Use a measuring cup
• Cook the quinoa as per page 5.
to measure out ½ cup of the mixture.
Prep Time: 25 minutes
• P
ut the cauliflower florets in the food Gently shape it into a patty about 3 ½
Cooking Time: 15 minutes
processor. Pulse until they look like inches in diameter. Use your hands to
couscous. gently flatten the burgers and smooth
Ingredients out any jagged edges. Repeat the
• P
our the mixture into a large process for each patty; you should end
• 1 cup cooked quinoa mixing bowl. up with seven.
• ½
large head of cauliflower - broken into • T o the mixing bowl, add your cooked • P
an fry the burgers: Heat 1 ½
florets (to yield ¾ pound) quinoa, chickpeas, green onion, tablespoons oil in a large cast iron or
coriander, parsley, garlic, olive oil, cumin, non-stick skillet over medium heat. When
• 1 can chickpeas, rinsed and drained
salt, cinnamon and red pepper flakes. it’s hot, place several burgers in the pan,
• ½ cup chopped green onion
• Stir to combine. leaving enough room to flip them. Cover
• ½ cup fresh coriander and cook until the patties are golden
• U
se a potato masher or the paddle brown on the underside, about 3 to 4
• ½ cup fresh flat-leaf parsley attachment of your mixer to mix really minutes, then flip, add a splash more oil,
well. You need to mash up the chickpeas cover again and repeat with the other
• 2 large cloves pressed garlic
so the burgers hold together. side. Add at least 1 tablespoon oil to the
• 1 tablespoon olive oil skillet for each pan of burgers you fry.
• G
rind the oats: Use a food processor or
• 1 ½ teaspoons ground cumin blender to grind the oats until the flakes • T ransfer cooked burgers to a plate to
are broken up, but not as fine as flour. cool. Serve as burgers or on salad.
• 1 teaspoon salt
• M
ix in the oats: Sprinkle the ground oats
• ¼ teaspoon cinnamon
over the mixture and mix well with a big
• Pinch red pepper flakes spoon until the mixture holds together
Cauliflower
when you shape a portion into a patty. If
• Freshly ground black pepper, to taste
the mixture is still too dry to shape into
• 1 ¼ cups gluten-free oats patties, mash it until it does. If you have
time, cover and refrigerate the mixture
• S uggested accompaniments: toasted for best results (the patties will hold
Quinoa Falafel
hamburger buns or English muffins, hummus, together better during cooking if they are
tomato, pickles and lettuce. chilled first).
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Burgers 9
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Recipe Source: Cookie and Kate Method
Serving: 4 servings • T o roast the cauliflower: Preheat oven to
Prep Time: 10 minutes 425⁰F. Toss the cauliflower florets with
Cooking Time: 30 minutes coconut oil, cayenne pepper and a light
sprinkle of sea salt.
Ingredients • R
oast for 25 to 30 minutes on the middle
rack, turning halfway, until the cauliflower is
Roasted Cauliflower tender and golden on the edges.
Coconut Quinoa
• 1 head cauliflower, cut into bite-sized florets • Cook the quinoa as per instructions on page 5.
• 2 tablespoons melted coconut oil or olive oil • I n a large pot with a lid, warm the coconut oil
• ¼ teaspoon cayenne pepper over medium heat.
• Sea salt • A
dd the onion and cook until it is turning
+ greens with
translucent, stirring often, about 5 minutes.
Coconut quinoa with greens
• A
dd the ginger, turmeric, curry powder and
• 2 teaspoons melted coconut oil or olive oil cardamom and stir until fragrant, about 30
• 1 medium yellow onion, chopped seconds.
roasted cauliflower • 1 teaspoon ground ginger
• 1 teaspoon ground turmeric
• ½ teaspoon curry powder of choice (optional)
• P
our in the coconut milk, water, rinsed quinoa
and raisins.
• B
ring the mixture to a boil, then cover and
reduce heat to a simmer. Cook for 15 minutes,
• ½ teaspoon ground cardamom then remove the pot from heat and let it rest
• 1 can (14 ounces) light coconut milk for 5 minutes.
• ½ cup water • Fluff the quinoa with a fork.
• 1 cup cooked quinoa, • S tir in the salt, vinegar and greens (if you intend
to eat this dish as leftovers, I recommend
• 1/3 cup raisins
storing leafy greens separate from the quinoa,
• 1 teaspoon sea salt as the greens don’t reheat well).
• 1 tablespoon apple cider vinegar • D
ivide the quinoa into bowls and top with
• 4
cups rocket or chopped chard, spinach, roasted cauliflower.
or kale • Garnish with green onions and red pepper.
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Herby Quinoa julesfrancis artwork v5.indd 2
feta + pomeganate Recipe Source:
Serving:
Prep Time:
BBC Good Food
8 servings
10 minutes
Method
• C
ook the quinoa as per
instructions on page 5.
salad
Cooking Time: 15 minutes
• D
rain well and spread over a
platter or wide, shallow bowl to
Ingredients cool quickly and steam dry.
• 300g cooked quinoa • W
hen the quinoa is just
about cool stir through all the
• 250ml water
remaining ingredients with
• 85g raisins or cranberries plenty of seasoning.
• 2
00g pomegranate seeds from
tub or fruit
• 85g toasted pine nuts
• 1 small red onion, chopped
• 100g feta cheese
• Chopped fresh parsley
• Chopped fresh mint
• Juice of 2 lemons
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julesfrancis artwork v5.indd 2
Eggs
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Green julesfrancis artwork v5.indd 2
Shakshuka • Recipe Source:
• Serving:
• Prep Time:
• Cooking Time:
Jamie Oliver
2 servings
15 minutes
25 minutes
Method
• T rim and roughly chop the spring onions, then
peel and finely chop the garlic.
• In a large frying pan, toast the cumin and
coriander seeds for 1 to 2 minutes, or until
Ingredients golden and fragrant.
• 4 spring onions • T ransfer to a pestle and mortar and bash with
the oregano and 1 pinch of sea salt until fine.
• 100g cavolo nero
• A
dd a good glug of oil to the frying pan and
• ½ a lemon fry the spring onion and garlic over a medium-
• 100 g baby spinach low heat until softened and golden.
• 50 g frozen peas • A
dd the spice mix, stir and cook for another
minute.
• 4 large free-range eggs
• R
emove and discard the stalks from the cavolo
• ½ a bunch of mint nero and roughly slice the leaves.
• ½ a bunch of dill • A
dd to the pan with the lemon juice, stirring
while it wilts.
• 1 clove of garlic
• A
dd the spinach and peas, season with salt and
• 2 teaspoons coriander seeds black pepper, then stir and cook for a further 2
• 1 teaspoon dried oregano to 3 minutes, or until the spinach has wilted.
• Olive oil • C
rack the eggs into the pan and leave to cook
for 2 to 3 minutes, then pop a lid on to steam
• 1 teaspoon cumin seeds the tops.
• Season the yolks with salt and pepper.
• P
ick and roughly chop the mint leaves and dill,
then sprinkle over the eggs.
• Crumble over the feta and serve straight away.
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julesfrancis artwork v5.indd 2 22/12/2017 14:41
Recipe Source: Jamie Oliver • T ry not to stir it too much or the
Spanish
Serving: 6 servings potatoes will break up – just
Prep Time: 15 minutes use a fish slice to flip them over
halfway through.
Cooking Time: 25 minutes
• C
rack the eggs into a mixing
Tortilla
bowl, season with a tiny pinch of
Ingredients
sea salt and black pepper, then
• 300g waxy potatoes whisk together with a fork.
• 1 onion • W
hen the onions and potatoes
are cooked, remove the pan from
• Olive oil
the heat and carefully tip them
• 5 large free-range eggs into the eggs.
• T ransfer the mixture back into
the frying pan and place it over
Method
a low heat. Cook for around 20
• P
eel the potatoes using a speed- minutes, or until there’s almost
peeler, then carefully cut them no runny egg on top.
into thin slices. Pat the potato
• U
se a fish slice to slightly lift and
slices dry with a clean tea towel.
loosen the sides of the tortilla.
• Peel and finely slice the onion. Carefully flip the pan over a
dinner plate and tip out the
• D
rizzle 2 tablespoons of oil into a
tortilla, then slide it back into
small frying pan over a medium
the pan and cook for another
heat, then add the onion and
5 minutes, or until golden and
potatoes.
cooked through.
• T urn the heat down to low and
cook for 25 to 30 minutes, or • T urn out the tortilla onto a
until the onions are turning serving board, then cut into 6
golden and the potato slices are wedges and serve hot or cold
cooked through. with a green salad.
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Spinach Recipe Source: The Healthy Foodie
Serving: 4 servings
Method
• P julesfrancis
reheat the oven artwork
to 350⁰F.v5.indd 2 line a 9" x
Grease and
+ Salmon Baked
Prep Time: 5 minutes 13" rimmed baking sheet with parchment paper,
Cooking Time: 15 minutes leaving a bit of an overhang at either ends.
• A
dd all the ingredients for the omelette to a
Ingredients large mixing bowl and mix energetically with a
Omelette Roll
whisk or with a hand-mixer, until frothy.
For the omelette
• P
our this egg mixture into the prepared baking
• 6 large eggs sheet and bake in the oven for 10-12 minutes,
• ¼ cup almond flour until set.
• 1 tbsp tapioca flour • In the meantime, chop the spinach roughly and
then steam gently for a few minutes.
• 1 tsp baking soda
• W
hen the spinach is cool enough to be
• ½ cup full fat coconut milk handled with your bare hands, squeeze as
much water as you can out of it and put it
• ½ tsp Himalayan salt
back in the bowl, then add the canned salmon,
• ½ tsp freshly cracked black pepper tahini, mayonnaise, paprika, salt and pepper.
For the stuffing • M
ix everything delicately until the ingredients
are evenly distributed.
• 450g baby spinach leaves
• W
hen the omelette is fully cooked, remove
• 1 can wild-caught salmon, drained it from the oven and allow it to cool for 2-3
• ¼ cup tahini paste minutes, then spread the salmon mixture all
over its surface with a spatula.
• ¼ cup paleo mayo
• R
oll the omelette gently but tightly by pulling
• ½ tsp sweet paprika delicately on the parchment paper, which will
• ¼ tsp Himalayan salt help guide and hold it.
• O
nce the omelette is completely rolled up, wrap
• ¼ tsp freshly cracked black pepper
it with the parchment paper and place it in the
Garnish fridge to cool and firm up for a couple of hours.
• 2 tbsp toasted sesame seeds • S lice into 8 slices and garnish with tahini sauce
thinned with a little bit of water and toasted
• 2 tbsp tahini paste
sesame seeds.
• 1-2 tbsp water to thin the tahini This will keep in the refrigerator for a few days.
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Eggs in
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Recipe Source: T he Healthy Method
Foodie
• C
ut the avocado in half, remove the
Serving: 2 boats
Avocado Boats
pit and scoop out enough of the
Prep Time: 5 minutes flesh to accomodate an entire egg.
Cooking Time: 20 minutes • R
emove a small portion of the skin
on the back so the avocado sits flat
Ingredients on the cutting board.
• 1 teaspoon coconut oil • C
rack the eggs and divide them
between 3 containers. Place the
• 1 large ripe avocado yolks in individual shot glasses
• 2 organic, free-range eggs or small tea cups and place both
whites together in a common small
• Sprinkle salt and pepper mixing bowl. Add salt and pepper
to taste to the whites and mix well.
Garnish
• H
eat coconut oil in a skillet with
• Few pieces of walnuts chopped fitting lid set over medium high
heat. Add the avocado halves, flesh
• Fresh thyme
side down, and sear them for about
• B
alsamic Pearls 30 seconds, or until slightly golden.
(or balsamic reduction)
• F lip the avocados around and
fill the cavities almost to the top
with the egg whites. Turn the heat
down, put the lid on and cook for
about 15-20 minutes or until the
egg whites are almost set.
• C
arefully slide the yolks over the
whites and continue cooking for 3-5
minutes or until yolks have reached
the desired level of doneness.
• T ransfer to a serving plate and
garnish with walnuts, thyme and
balsamic pearls.
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julesfrancis artwork v5.indd 2 22/12/2017 14:41
Red Lentils
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Moroccan
Vegetable and
julesfrancis artwork v5.indd 2 22/12/2017 14:41
Recipe Source: Scandi Home Method
Serving: 3 • H
eat olive oil in a large pan. Add
Prep time: 15 minutes
Lentil Stew
onion, garlic, ginger and carrots.
Cooking time: 50 minutes Cook for a few minutes, then
add the spices and a splash of
Ingredients vegetable stock. Cook for a further
few minutes.
• 1 tablespoon olive oil
• A
dd the rest of the ingredients.
• 1 yellow onion (finely chopped)
Start with just 250ml of vegetable
• 1 clove garlic (minced) stock and add more when
necessary during cooking. Cook
• 1 piece fresh ginger (grated)
the stew for 30-40 minutes or until
• 2 carrots (finely cubed) all the vegetables and the lentils
• 1 teaspoon ground coriander are fully cooked. Serve with a
sprinkling of fresh parsley.
• 1 teaspoon ground cumin
• 1/2 teaspoon ground turmeric
• 1/2 teaspoon ground cinnamon
• 1 eggplant (medium sized, cubed)
• 100 grams green beans (chopped)
• 1
00 grams button mushrooms
(chopped)
• 6 tomatoes (chopped)
• 100 grams red lentils
• 500 milliliters vegetable stock
• 2 tablespoons tamari soy sauce
• P
inch of freshly ground
black pepper
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Red Lentil and
Butternut Squash
julesfrancis artwork v5.indd 2
Recipe Source: One Green Method
Planet
• C
ook the lentils in boiling water
Serving: 4 for approximately 10 minutes
Burgers
Prep time: 15 minutes until they are tender and split
Cooking time: 40 minutes open but not completely broken
down. Drain and allow to cool.
Ingredients • H
eat the oven to 400⁰F. Peel and
slice the butternut squash, coat
• 1 cup dry red lentils
with a little oil and roast in the
• 1/2 butternut squash oven for 20-25 minutes. Once
cooked allow to cool and then
• 6 spring onions
slice into small chunks around
• 2 garlic cloves 3/4" in diameter.
• 1 teaspoon smoked paprika • I n a large mixing bowl add the
lentils, butternut squash, finely
• 1 teaspoon cayenne pepper
sliced spring onions, crushed
• 1
1/2 tablespoons garlic, spices, flour, and coriander
gluten-free flour stalks. Gently mix together
with your hands and when fully
• S mall bunch finely chopped
combined shape into 4 burgers
coriander stalks
and place them on a plate in the
• Olive oil refrigerator for at least 30 minutes.
• L ettuce leaves, tomatoes, and • W
hen ready to cook heat a small
some potato wedges, for serving amount of oil in a large frying
pan and fry the burgers for
around 4 minutes on each side
until lightly browned and hot all
the way through.
• S erve in the lettuce leaves with
any burger sides of your choice.
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Red Lentil Dahl
julesfrancis artwork v5.indd 2
Recipe Source: Delicious Magazine Method
Serving: 4 servings • P
lace the lentils in a pan and cover with
Prep Time: 15 minutes enough cold water to come to around two
Cooking Time: 20 minutes inches above their surface. Bring to the boil
(skim off any scum that rises to the top), and
reduce to a simmer.
Ingredients
• S tir in the turmeric and a generous knob of
• 400g red lentils
butter.
• 2 tsps turmeric
• Cover and leave to cook gently.
• 2 knobs unsalted butter
• I n a small frying pan, dry-fry the cumin
• 2 tsps cumin seeds seeds over a medium heat until toasted and
fragrant (no more than a couple of minutes).
• Thumb-sized grated of fresh ginger
Remove from the pan and set to one side.
• 2-3 tomatoes, chopped small
• M
elt a second knob of butter in the same
• 1 small onion, finely chopped frying pan and gently fry the chopped
garlic, onion, chillies and the grated ginger
• 2-3 cloves garlic, finely sliced
and tomatoes, if you’re using them.
• 1-2 fresh green chillies, finely sliced
• O
nce the garlic is golden, mix in the toasted
Optional (recommended) extras cumin seeds and, if using, the garam masala
and ground coriander. Remove from the heat
• 1 tsp garam masala until the lentils are completely softened.
• 1 tsp ground coriander • Give the lentils a good stir.
• A
dd more water as necessary (you will be
surprised how thick they get over just a
couple of extra minutes cooking), and mix
in your aromatic fried mixture. Season to
taste, then serve on its own, topped with
coriander, or with a side of basmati rice
and greens.
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Red Lentil and
julesfrancis artwork v5.indd 2
Recipe Source: Vegan Family • H
eat oil over medium heat in a
Recipes Serving: 8 cups large stock pot.
Prep Time: 10 minutes • A
dd onion and ginger and cook
Carrot soup
Cooking Time: 30 minutes for 2-3 minutes.
• A
dd garlic and red curry paste
Ingredients and cook 2-3 minutes until garlic
• 2
tablespoons Oil (Olive, Sesame, becomes fragrant.
Canola, etc.) • S tir in grated carrot, bell pepper,
• 1 White Onion (finely diced) and tomatoes.
• 1 teaspoon grated fresh Ginger • C
over and cook over medium
heat for 5-10 minutes, stirring
• 2 cloves Garlic (minced) occasionally.
• 4
tablespoons Red Curry Paste • A
dd lentils and water to stock
(preferably low sodium) pot and bring to a boil. Reduce
• 1
½ cups grated Carrots (roughly heat and simmer for 15 minutes
1 large carrot or 2 smaller) until lentils become tender.
• 1 Red Bell Pepper (diced) • S tir in coconut milk and lime
juice. Bring to a quick boil and
• 2 tomatoes (diced) serve.
• 1
cup uncooked Red Lentils • G
arnish with chopped basil,
(rinsed with cold water) vegan yogurt, whipped coconut
• 4 cups Water cream, and/or red pepper flakes.
• 1 tablespoon Lime Juice
• ¾ cups Coconut Milk
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julesfrancis artwork v5.indd 2
How to prepare butter beans
You’ll need about 850g of dried butter beans
for all four recipes.
Method for slow cooking
• T he best way to cook butter beans is to simmer
them gently in a slow cooker. I find that cooking
them from dry (ie without pre-soaking) helps
prevent them from going soggy, so just tip them
into the pot, add plenty of water to cover, a
teaspoon of salt and cook until tender.
• T his should take between six and eight hours. Start
Butter Beans
checking them after five hours and then every 30
minutes or so after that until they’re done.
• I deally, you need a 6-litre slow cooker for a batch
this size, but it’s easy to do two batches.
Without a slow cooker
• S oak your dried beans in plenty of cold water for
at least 8 hours or overnight.
• R
inse the soaked beans, tip them into a large,
heavy pan, and add enough cold water to cover
them by at least 10cm.
• B
ring the pan almost to the boil, then reduce
to a gentle simmer and cook until the beans
are tender, which should take about 1 hour,
depending on the age of your beans.
• A
fter cooking, stir a pinch of salt into the cooking
liquid, allow the beans to cool, then drain, cover
and keep in the fridge. I find it convenient to
weigh out 500g portions of the cooked beans, all
ready and waiting to be used. They also freeze
brilliantly, should you wish to keep them longer.
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julesfrancis artwork v5.indd 2 22/12/2017 14:41
Recipe Source: Rose Elliott Method
Serving: 4 servings • H
eat 2 tbsp of the oil in a large
Prep Time: 5 minutes saucepan, and fry the onion
Cooking Time: 25 minutes gently for 10 minutes, until
softened.
Ingredients • A
dd the tomatoes and cook for a
further 10 minutes or until soft.
• 4 tbsp Olive Oil
• M
eanwhile, in another, small
• 2 Onions
saucepan, heat the remaining 2
Butter Bean
• 400 grams tomatoes chopped tbsp of oil.
• 2 tsp black mustard seeds • A
dd the black mustard and
cumin seeds, stir for a few
• 2 tsp cumin seeds
seconds over the heat until they
Curry
• 2 garlic cloves sizzle and jump about, then add
the crushed garlic, grated ginger,
• 1-2 tsp chilli powder
chilli powder, ground coriander,
• 2 tsp ground coriander turmeric and asafoetida.
• 1 tsp turmeric • S tir over the heat for 2-3 minutes,
then add to the onion and
• ½ tsp asafeotida
tomato mixture in the large pan.
• 2 x 500g cooked butter beans
• A
dd the cooked butter beans to
• 300ml water the pan, along with the water
and cook over a gentle heat until
• Salt piping hot.
• 1 tbsp raw ginger • S catter with chopped fresh
coriander and serve.
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Leek, Butter Bean Recipe Source: Rose Elliott
julesfrancis artwork v5.indd 2
Method
+ Parsley Soup
Serving: 4 servings eat the olive oil in a large
H
Prep Time: 10 minutes saucepan, add the leeks, stir,
Cooking Time: 25 minutes then cover and cook gently for
5-10 minutes.
Ingredients • A
dd the beans and water, then
bring to the boil.
• 1 tbsp olive oil
• S prinkle the bouillon powder
• 500g cooked butter beans
over the surface, stirring to
• 500g tender leeks disperse it, then leave to simmer
for about 20 minutes, until the
• 1.5 litres water
leeks are tender.
• 2 tbs bouillion powder
• A
dd the fresh parsley, and blend
• Fresh parsley the soup lightly with a hand
blender to just thicken it slightly,
but leave some visible pieces of
bean and chunks of leek.
• Check the seasoning and serve.
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Butter Bean julesfrancis artwork v5.indd 2
Casserole
Recipe Source: The Vegan Method
Society
• F ry the onion, garlic, carrot and
Serving: 3-4 servings leek in the oil for 3 mins.
Prep Time: 5 minutes
• A
dd the mushrooms and fry for a
Cooking Time: 35 minutes
further 2 mins.
Ingredients • A
dd the beans (drained),
tomatoes, tomato puree, herbs,
1 onion, chopped salt & pepper.
• 1 clove garlic, crushed - optional • B
ake in an ovenproof dish for
30 minutes at 190⁰C/375⁰F/
• 1 carrot, sliced
gas mark 5.
• 1 leek, sliced
• 4 oz / 115g sliced mushrooms
• 1 x 400g tin butterbeans
• 1 x 400g tin tomatoes
• 1 tbs tomato puree
• 2 tbs vegetable oil
• 1 tsp dried mixed herbs
• Salt and pepper to taste
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Roasted
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Vegetables and
julesfrancis artwork v5.indd 2 22/12/2017 14:41
Recipe Source: The Vegan Method
Society
• P
reheat the oven to 180⁰C/350⁰F/
Butter Beans
Serving: 3-4 servings gas mark 4.
Prep Time: 5 minutes
• P
ut all the prepared vegetables
Cooking Time: 35 minutes
into a large roasting tin, add
the olive oil and gently toss the
withFeta
Ingredients vegetables to coat.
• 2 red peppers, seeded and sliced • R
oast for 30-40 minutes, or until
the vegetables are nearly tender,
• 2
yellow peppers, seeded
then give them a gentle stir
and sliced
and add the butter beans, whole
• 2 red onions, sliced cherry tomatoes, a drizzle of
balsamic vinegar, feta cheese,
• 2
medium courgettes, cut
pine nuts (if using) and some
into chunks
seasoning.
• 4 tbsp olive oil
• R
eturn the vegetables to the
• 500g cooked butter beans oven for about 10 minutes.
• 400g cherry tomatoes • Serve with the salad leaves.
• Balsamic Vinegar
• 200g Feta
• Handful of pine nuts
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julesfrancis artwork v5.indd 2 22/12/2017 14:41
Tomato
Bases
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Chunky
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Tomato Soup
julesfrancis artwork v5.indd 2 22/12/2017 14:41
Recipe Source: Oh She Glows Method
Serving: small serving
1 • A
dd the oil, onion, and garlic
1¼ cups into a medium pot and stir to
Prep Time: 15 minutes combine. Season with salt and
Cooking Time: 20 minutes pepper.
• S auté over medium heat for
Ingredients about 5 minutes, until the onion
is translucent.
For the sauce (makes 1 1/4 cups).
• S tir in the diced tomatoes and
• 1
tablespoon extra-virgin
increase heat to high-medium to
olive oil
bring to a low boil.
• 1
/2 large sweet onion or 1 small
• A
dd sun-dried tomatoes into a
yellow onion, diced (about 1 cup)
food processor along with a ladle
• 2 large garlic cloves, minced of the tomato sauce.
• 3
large tomatoes, seeded and • P
rocess until mostly smooth. Stir
diced (about 3 cups diced) this mixture back into the tomato
sauce in the pot.
• 1/4 cup fresh basil leaves, minced
• S tir in the minced basil, oregano,
• 1
/4 cup oil-packed sun-dried
salt, and pepper, and optional
tomatoes (about 6)
red pepper flakes to taste.
• 1/2 teaspoon dried oregano
• C
ontinue cooking until thickened
• 1
/4-1/2 teaspoon fine grain sea to your liking and then remove
salt, to taste from heat.
• F reshly ground black pepper,
to taste
• R
ed pepper flakes, to taste
(optional)
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julesfrancis artwork v5.indd 2
Baked Scalloped
julesfrancis artwork22/12/2017
v5.indd 2 14:41
Tomato +
Recipe Source: Oh She Glows Method
Serving: 2-4 Servings • P
reheat the oven to 350°F. Heat
Prep Time: 10 minutes olive oil in a large skillet over
Cooking Time: 35 minutes medium-high heat.
Croutons
• A
dd the bread cubes and mix
Ingredients well with oil so that they are
evenly coated. Cook bread,
• 2
tablespoons olive oil (reduced
stirring frequently, until crisp on
from original)
all sides for about 5 minutes.
• 3
slices Ezekiel bread or french
• W
hile the bread is toasting,
bread, chopped into 1/2" croutons
combine tomatoes, garlic, sugar,
• 2
1/2 pounds tomatoes, diced salt and pepper in a large bowl.
(I used grape)
• W
hen the bread cubes are crisp,
• 1-2 cloves garlic, minced add the tomato mixture to the
skillet, stirring frequently for 5
• 2
tablespoon Xylitol or regular
minutes.
sugar
• R
emove from heat and stir in
• 1
-2 teaspoons Kosher salt (I used
the basil.
1 tsp kosher sea salt)
• P
our into a 1.4 litre shallow
• 1
teaspoon freshly ground
baking dish and top with
black pepper
Parmesan cheese.
• 1
/2 cup thinly slivered basil
• B
ake for 35 minutes until the top
leaves, lightly packed
is golden.
• 1/2 cup Parmesan cheese
• A
llow to cool for at least 10
minutes before serving as the
tomatoes are VERY hot!
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Roast Tomato julesfrancis artwork v5.indd 2
Pizza with
Recipe Source: Oh She Glows Method
Serving: 1 Pizza • P
lace 1 cup raw cashews in a bowl of water
Prep Time: 10 minutes and soak for at least 1 hour.
Cooking Time: 15 minutes
Cashew Cheese
• Rinse and drain before use.
• P
reheat the oven to 375⁰F and line a baking
Ingredients sheet with parchment paper.
• Basil Cashew Cheese : • C
hop tomatoes and place in a bowl and mix
with olive oil, vinegar, and season with salt
• 2 garlic cloves
and pepper.
• 1 cup loosely packed fresh basil
• S pread out on prepared pan and roast for
• 1/4 cup roasted tomatoes about 30 minutes or so.
• 1 tbsp nutritional yeast • Remove and reduce heat to 350⁰F.
• F or the sauce: In a food processor drop in
• 1/4 tsp fine grain sea salt, or to taste
garlic cloves and mince.
• 1
cup raw cashews, soaked in water for at • N
ow drop in the basil followed by the roasted
least 1 hour tomatoes and drained and rinsed cashews.
• 2 tbsp fresh lemon juice • Stop to scrape down the side of the bowl.
• 3 tbsp extra virgin olive oil • N
ow add in the rest of the ingredients and
blend until super smooth.
• 2 tbsp water
• Season with fine grain sea salt to taste.
• Roasted Tomatoes:
• Add more oil or lemon juice if preferred.
• 2lbs tomatoes
• P
lace your desired amount of tortillas on
• ½ tbsp. balsamic vinegar baking sheet.
• ½
tbsp. extra virgin olive oil sea salt and • S pread sauce on each tortilla followed by a
black pepper generous amount of roasted tomatoes.
• B
ake in the oven for 13-15 minutes (watch
closely) at 350⁰F or until crisp and golden.
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Vegan
Bolognese
julesfrancis artwork v5.indd 2 julesfrancis artwork22/12/2017
v5.indd 2 14:41
Recipe Source: Super Food Family Classics Method
Serving: 6 Servings • In a small bowl, just cover the porcini with
Prep Time: 10 minutes boiling kettle water to rehydrate them. Peel
Cooking Time: 1 hr 50 minutes the onions, garlic and carrots, trim the celery
and finely chop it all with the rosemary leaves.
Ingredients • P
lace a large casserole pan on a medium-
low heat with 1 tablespoon of oil, then add
• 20g dried porcini mushrooms
the chopped veg, rosemary and the bay.
• 2 large red onions Cook with a lid on for 20 minutes, or until
softened, stirring occasionally.
• 2 cloves of garlic
• S coop out and finely chop the porcini and
• 2 carrots add to the pan with the soaking water,
• 2 sticks of celery leaving any gritty bits behind. Turn the heat
up to medium-high, pour in the Chianti, then
• 2 sprigs of fresh rosemary leave to cook away.
• Olive oil • T ip in the lentils (juice and all), and the
tomatoes, breaking them up with a wooden
• 1 fresh bay leaf
spoon. Half-fill each tomato tin with water,
• 100ml Chianti swirl around and pour into the pan. Bring to
the boil, then reduce to a medium-low heat
• 1 x 400g tin of green lentils and simmer for 35 minutes, or until thick and
• 2 x 400g tins of plum tomatoes delicious. Taste and season to perfection.
• 450g dried wholewheat spaghetti • M
eanwhile, cook the spaghetti in a large
pan of boiling salted water according to the
• ½ a bunch of fresh flat-leaf parsley (15g) packet instructions, then drain, reserving a
mugful of cooking water. Toss the spaghetti
• 100g Parmesan cheese
through the Bolognese, loosening with a
little reserved water, if needed. Finely chop
the top leafy half of the parsley, finely grate
over most of the Parmesan and stir both
through the pasta, then divide between
your plates, grate over the rest of the
Parmesan and tuck in.
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julesfrancis artwork v5.indd 2
Chickpeas
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Green Pea Recipe Source: Kitchen Stories
julesfrancis artwork v5.indd 2
Method:
Falafel
Serving: 12 Falafels
• P
reheat the oven to 200°C /
Prep Time: 15 minutes 400°F
Cooking Time: 20 minutes
• A
dd all falafel ingredients (except
the oil) to a food processor
Ingredients: and pulse until mixed but not
• 1 cup 150g frozen or fresh peas pureed.
• 1 cup / 150g cooked chick peas • W
ith moist hands, shape 16
mini falafel patties (roughly 1
• 2
small shallots, peeled and generous tablespoon per falafel).
chopped
• P
our a little olive oil into
• 1-2 garlic cloves, peeled the palm of your hand and
• 2 tbsp buckwheat flour then place each falafel in it,
smoothing out the falafel and at
• 2 tbsp pumpkin seeds the same time coating it in oil.
• ½ tsp baking powder • R
efill with oil for every fourth
• 3 stalks fresh mint falafel.
• 3 stalks parsley • P
lace them on a baking tray
covered with baking paper.
• 1 tbsp lemon juice
• B
ake in the oven for 20 minutes,
• 1 tsp cumin
turning them after half the time.
• 1 tsp sea salt
• 1-2 tbsp olive oil
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julesfrancis artwork v5.indd 2
Recipe Source: Green Kitchen Stories Method
Serving: 30 servings • S et the oven to 360°F / 180°C (if you are
Prep Time:
Vegan
15 minutes baking them) and cover a baking sheet
Cooking Time: 25 minutes with baking paper.
• G
rate onion, ginger and carrots on a box
Ingredients grater or using the grating attachment on
a food processor.
Meatballs
• 1 onion
• S witch to the regular knife attachment on
• 1 inch fresh ginger peeled the food processor.
• 1-2 garlic cloves, peeled • A
dd the rest of the ingredients to the food
processor and mix until the chickpeas have
• 2 medium carrots, peeled
been mashed, with small bits and pieces of
• 1 cup frozen peas, thawed the peas and carrots still intact.
• 1 x 400g tin of chickpeas • W
ith moist hands, roll into balls using
roughly 1 tbsp of mixture for each ball and
• Handful of kale
place on the baking sheet.
• ½ cup almond flour • Bake for 20-25 minutes or until golden.
• 4
tbsp potato starch/ arrowroot or • Y
ou can flip them a few times if you like
cornstarch them rounder but I usually skip this and
• ½ tsp cumin settle for one slightly flatter side.
• ½ tsp sea salt and black pepper • I t’s easier. If you are freezing them right
away, let them bake for a few minutes
• ½ tsp allspice shorter, then let cool completely (they firm
up as they cool down), transfer to freezer
containers or bags and place in the fridge
or freezer.
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julesfrancis artwork v5.indd 2
Recipe Source: The Kitchn Method Chickpea julesfrancis artwork22/12/2017
v5.indd 2 14:41
+ Sweet Potato
Serving: 8 patties • P
lace the chickpeas in a large bowl
Prep Time: 10 minutes and mash with a potato masher
Cooking Time: 5 minutes until they are smashed and not
whole anymore.
Patties
Ingredients • P
eel the sweet potato, grate on the
small holes of a box grater, and add
• 1
(15-ounce) can chickpeas drained
to bowl.
and rinsed
• G
rate the onion on the large holes
• 1 medium sweet potato
of the box grater and add it to the
• 1/2 medium yellow onion bowl. Add the breadcrumbs, egg,
garlic, parsley, salt, cumin, and
• 1/4 cup breadcrumbs
paprika and mix to combine.
• 1 large egg, lightly beaten
• S coop the mixture out by the 1/4
• 2 cloves garlic, minced cup and form into 1/2" thick patties
that are about 3 inches in diameter.
• 2
tablespoons finely chopped fresh
(They will be delicate, but should
parsley
hold together when pan-fried.)
• 1 teaspoon fine salt
• H
eat half of the oil a large non-stick
• 1 teaspoon ground cumin frying pan over medium heat until
shimmering.
• 1/2 teaspoon smoked paprika
• P
lace half of the patties and fry until
• 3 tablespoons vegetable oil
golden-brown, 3 to 4 minutes per
side. Remove to a plate and repeat
with the remaining oil and patties.
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Easy Coconut
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Chickpea Curry
julesfrancis artwork v5.indd 2
Recipe Source: Yup, it's Vegan Method
Prep Time: 10 minutes • I n a large pan, heat the coconut oil over
Servings: 4 medium-high heat. Add the red onion with a
Cook Time: 30 minutes pinch of salt. Cook, stirring frequently, until
the onion is softened and starting to brown.
Ingredients • R
educe the heat to medium. Add the garlic and
ginger; stir and cook for 60 seconds or until
• 1 tbsp coconut oil
fragrant. Stir in the garam masala, turmeric,
• 1 large red onion thinly sliced black pepper, cayenne pepper, and salt. Cook
• 3 cloves garlic minced for 30 seconds more to toast the spices.
• 1 inch fresh ginger peeled and pinced • A
dd the tomatoes to the pan and stir well.
Continue to cook, stirring occasionally, for
• 1 tbsp garam masala about 3-5 minutes or until the tomatoes are
• 1/4 tsp ground turmeric starting to break down and dry up a little bit.
Stir in the coconut milk and chickpeas. Bring
• 1
/4 tsp ground black pepper (reduce to 1/8
the mixture to a boil, then reduce the heat to
tsp if freshly-ground)
medium-low.
• 1/4 tsp cayenne pepper (or to taste)
• 4
. Simmer the coconut chickpea curry for
• 1/4 tsp salt (plus more to taste) about 10 minutes or until reduced slightly.
• 1
and 1/2 cups diced tomatoes (equal to 1 Stir in the fresh lime juice. Season to taste
14-oz. can; drain before using) with additional salt (I used about another 1/2
teaspoon at this point).
• 1
and 1/2 cups full-fat coconut milk
(equal to 1 14-oz. can) • S erve hot, over rice or other accompaniments
of choice, and garnished with chopped fresh
• 1
and 3/4 cups cooked chickpeas (equal to cilantro.
1 16-oz. can; drain and rinse before using)
• 2
tbsp freshly-squeezed lime juice (1 lime) Add hearty vegetables like sweet potato or
(lemon also works) cauliflower after the initial step of cooking the
• chopped fresh cilantro (coriander) for serving onion, but before adding the garlic and ginger.
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julesfrancis artwork v5.indd 2 22/12/2017 14:41
Black Beans
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Refried julesfrancis artwork v5.indd 2
Black Beans
Recipe Source: Vegangela Method
Serving: 4 Servings • H
eat oil in large frying pan over
Prep Time: 15 minutes medium-high heat.
Cooking Time: 15 minutes
in Tostados
• A
dd onions and garlic, and
sauté until translucent, about 3
Ingredients minutes.
• 2 tbsp olive oil • S tir in chili powder and cumin
powder, and cook for 1 minute.
• ½ large onion, diced
• In a
• A
dd the black beans and water,
• 1 tbsp olive oil
and cook until beans are tender,
• ¼ cup water about 4 minutes.
• 1 clove garlic, minced • U
se a large fork or potato masher
to roughly mash the beans. Cook
• ½
tsp chili powder 1 can black
for another minute.
beans, drained
• Preheat oven to 400⁰F.
• 4 Tostadas
• B
rush the tostadas lightly with
Topping Options: the oil and place on a cookie
• Vegan shredded cheese sheet.
• ½ tsp cumin powder • B
ake for 5 minutes, then turn
tostadas, and bake for 3-6
• Diced avocado minutes longer until the tostadas
• Vegan sour cream are crisp and light brown.
• Diced cucumber • D
ivide and spread the refried
bean mixture onto the 4
• Shredded lettuce greens tostadas, add toppings, and
serve with hot sauce, if desired.
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julesfrancis artwork v5.indd 2
Vegan Quinoa22/12/2017 14:41
and Black Beans
Recipe Source: Tablespoon Method
Serving: 8 Servings • R
inse the quinoa in a strainer.
Prep Time: 10 minutes Sometimes it can have a bitter taste on
Cooking Time: 35 minutes the outside so rinsing gets rid of this.
• H
eat the oil in a saucepan over
Ingredients medium heat. Stir in the onion and
garlic, and cook for a couple of
• 1 teaspoon vegetable oil
minutes or until onion is soft.
• 1 onion, chopped
• A
dd the quinoa and vegetable
• 1 1/2 teaspoons minced garlic broth to the pan. Add the cumin,
cayenne pepper, salt, and pepper.
• 3/4 cup uncooked quinoa
Bring mixture to a boil and then
• 1 teaspoon cumin cover, reduce heat, and simmer for
20 minutes.
• 1 1/2 cups vegetable broth
• S tir in lime juice and frozen corn into
• 1/4 teaspoon cayenne pepper
the pan and simmer for 5 minutes or
• 1 tablespoon lime juice until corn is heated through.
• 1 cup frozen corn • F inally, mix in the black beans and
cilantro. Garnish with chopped
• 2
cans (15 oz each) of black beans,
avocado if desired.
drained and rinsed
• Serve hot or cold.
• 1/2 cup fresh cilantro, chopped
• 1 ripe avocado, diced (optional) Store in refrigerator.
• Salt and pepper to taste
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Brazilian Style
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Black Beans
julesfrancis artwork v5.indd 2
Recipe Source: Mel’s Kitchen Cafe Method
Serving: 4 - 6 Servings • Heat the olive oil in a medium saucepan.
+ smoked tofu
Prep Time: 15 minutes
• A
dd the tofu cubes and cook on medium-
Cooking Time: 30 minutes
high heat till the tofu is browned and crispy
– about 6 minutes.
Ingredients
• Remove the tofu from the pan and set aside.
For the smoked tofu
• I n the same pan, heat ½ tablespoon
• 4
oz smoked tofu cut into small cubes olive oil.
• 1 tablespoon olive oil • Add onion, carrot and bell pepper.
For the stew • S auté on medium heat till the vegetables
are soft, about 5 minutes.
• ½
tablespoon olive oil
• Add minced garlic and stir for 30 seconds.
• 1 small onion, chopped finely
• A
dd cumin, paprika, and oregano. Stir for
• 1 small carrot, peeled and chopped finely
about 20 seconds.
• 1 green or red bell pepper, chopped finely
• A
dd the black beans, water and salt. Bring
• 2 cloves garlic, minced the stew to a boil.
• 2 teaspoons cumin powder • T hen reduce heat to low, and simmer
uncovered for about 30 minutes or till most
• 1 teaspoon paprika the liquid has evaporated.
• 1
teaspoon dried oregano or Italian • M
ash some of the black beans using the
seasoning back of a wooden spoon.
• O
ne 15 oz can black beans, drained and • A
dd the reserved tofu and cook another
rinsed 5 minutes.
• 3 cups water • T op with your choice of chopped tomatoes,
• Salt red onion, parsley, coriander, orange zest,
sour cream or grated cheese.
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Black Bean
Plantain Bowl
julesfrancis artwork v5.indd 2 22/12/2017 14:41
Recipe Source: Minimalist Baker Method
Serving: 3 Servings • P
reheat oven to 425⁰F (218⁰C) and arrange
Prep Time: 10 minutes plantains on a parchment-lined baking sheet.
Cooking Time: 35 minutes
• P
repare brown or white rice according to
package instructions. See my preferred
Ingredients methods in notes.
Plantains • P
repare beans by warming homemade or
store-bought beans on the stovetop in a
• 3
large plantains (ripe, yellow with brown small saucepan and adding salt as needed to
spots), peeled, and cut into 1/2-inch rounds) taste. Optional: Season with ground cumin
• 1
Tbsp coconut oil (sub maple syrup or water and chili powder to taste. Heat over medium
if avoiding oil) heat. Then, once bubbling, reduce to a
simmer to keep warm.
• 1 pinch sea salt
• T oss plantains with oil (or maple syrup/water)
Rice + beans and salt and toss to combine. Then bake for
about 15 minutes or until golden brown and
• 3
cups brown or white rice (or sub cauliflower
slightly caramelized. Set aside.
rice* for grain-free), cooked*
• P
repare slaw by adding shredded cabbage and
• 2 cups cooked black beans (or store-bought) Toppings optional
chopped green onion to a mixing bowl and
• Sea salt to taste tossing to combine. Prepare any other desired • Guacamole (or ripe avocado)
toppings at this time, such as sauce of choice,
• Ground cumin + chili powder (optional) • Fresh chopped cilantro
avocado or guacamole, or fresh cilantro.
Slaw • T o serve, layer rice, beans, plantains, vegetable • Lime wedges
• 1
cup finely shredded green or purple slaw, and any other desired toppings or • Chimichurri
cabbage sauces. We went with habanero hot sauce,
• Salsa
lime wedges, avocado, and cilantro.
• 1/2 cup finely chopped green onion • Habanero Hot Sauce
Best when fresh, though leftovers keep stored
separately in the refrigerator up to 4 days.
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julesfrancis artwork v5.indd 2
Sweet Potato
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Recipe Source: The Minimalist Baker
Serving:
julesfrancis artwork v5.indd4 Servings
Prep Time:
2
5 minutes
Method
• Heat a large pot over medium heat. Sweet Potato
22/12/2017 14:41
and Kale Curry
• O
nce hot, add coconut oil, shallot, ginger,
Cooking Time: 25 minutes
garlic, and pepper.
Ingredients • Sauté for 2-3 minutes, stirring frequently.
• 1
1/2 tbsp coconut oil (or avocado or grape • A
dd red curry paste and sweet potato, stir,
seed oil) and cook for 2 minutes more.
• 1 shallot, minced • A
dd coconut milk, maple syrup, turmeric,
and a pinch of salt and stir.
• 2 Tbsp minced fresh ginger
• Bring to a simmer over medium heat.
• 2 Tbsp minced garlic
• O
nce simmering, add peas (optional) and
• 1
Thai red chili (or Serrano pepper), stem slightly reduce heat.
removed and thinly sliced with seeds
• Y
ou want a simmer, not a boil, which should
• 3 Tbsp red curry paste be around low to medium-low heat.
• 1 large sweet potato, skin removed + cubed • C
ook for 5-10 minutes, stirring occasionally,
to soften the potato and peas and infuse
• 2 x 414 ml cans light coconut milk
them with curry flavour.
• 1
-2 Tbsp maple syrup, plus more
• A
t this time, also taste and adjust the flavour
to taste
of the broth as needed. I added more maple
• 1 1/2 tsp ground turmeric syrup for sweetness, sea salt for saltiness, and
turmeric for a more intense curry flavour. You
• Optional: sea salt to taste
can also add more curry paste for more spice
• Optional: 1/4 cup frozen green peas and intense curry flavour.
• 2 cups chopped kale • O
nce the broth is well seasoned and the
potatoes are softened, add kale, cashews
• Optional: 1/2 cup roasted cashews
(optional) and lemon juice, and cover.
• 1 lemon, juiced
• S immer for 3-4 minutes more over low to
medium-low heat.
• S erve over rice, quinoa, or steamed broccoli
(broccoli and rice being my favourites).
This dish gets elevated with the addition
of more lemon juice and Thai or regular
77
basil for serving.
JULES FRANCIS
EAT BETTER. LOOK BETTER. FEEL BETTERJULES@JULESFRANCIS.C
JULESFRANCIS.COM
Mediterranean
Baked
julesfrancis artwork v5.indd 2
Recipe Source: Minimalist Baker Method
Serving: 4 Servings • P
reheat oven to 400⁰F (204⁰C) and line a large
Prep Time: 5 minutes baking sheet with foil.
Sweet Potatoes
Cooking Time: 25 minutes • R
inse and scrub potatoes and cut in half length
wise. This will speed cooking time. Otherwise
Ingredients leave whole and bake longer (approx double the
time (45 min - 1 hour).
• 4 medium sweet potatoes* (140g each)
• T oss rinsed and drained chickpeas with olive oil
• 1
15 oz (425g) can chickpeas, rinsed and and spices and place on a foil-lined baking sheet.
drained
• In a
• R
ub the sweet potatoes with a bit of olive oil
• 1/2 Tbsp olive oil and place face down on the same baking sheet
• 1
/2 tsp each cumin, coriander, cinnamon, (or another baking sheet depending on size).
smoked (or regular) paprika • W
hile the sweet potatoes and chickpeas are
• Optional: Pinch of sea salt or lemon juice roasting, prepare your sauce by adding all
ingredients to a mixing bowl and whisking to
Garlic Herb Sauce combine, only adding enough water to almond
• 1/4 cup (60g) hummus (or tahini) milk to thin so it’s pourable. Taste and adjust
Notes: seasonings as needed. Add more garlic for
• juice of 1/2 lemon (1 Tbsp)
more zing, salt for savoriness, lemon juice for
If you don’t have hummus, tahini • 3/4 - 1 tsp dried dill (or sub 2-3 tsp fresh) freshness, and dill for a more intense herb flavor.
(which you can DIY!) will make a great I found mine didn’t need anything else.
base substitution for the sauce - just • 3 cloves garlic, minced (1 1/2 Tbsp or 9g)
• A
lso prepare the parsley-tomato topping by
adjust the seasonings to accommodate • Water or unsweetened almond milk to thin
tossing tomato and parsley with lemon juice and
the lack of flavor tahini provides. • Optional: Sea salt to taste (I didn’t need any) setting aside to marinate.
Additional side ideas might include Toppings (optional) • O
nce sweet potatoes are fork tender and
Hummus, Pita Chips, Baba Ganoush, or the chickpeas are golden brown - roughly 25
• 1/4 cup (45 g) cherry tomatoes, diced
Persian Eggplant Dip. Enjoy! minutes - remove from oven.
• 1/4 cup (15 g) chopped parsley, minced
Adjust number of sweet potatoes per • F or serving, flip potatoes flesh-side up and
person, and buy organic when possible • 2 Tbsp (30 ml) lemon juice smash down the insides a little bit. Then top
for best quality and flavor. with chickpeas, sauce and parsley-tomato
• Chili garlic sauce
garnish. Serve immediately.
78 JULES FRANCIS
EAT BETTER. LOOK BETTER. FEEL BETTERJULES@JULESFRANCIS.COM
Creamy Thai
JULESFRANCIS.COM
Carrot and Sweet
julesfrancis artwork v5.indd 2 22/12/2017 14:41
Recipe Source: Cookie and Kate Method
Serving: 4 servings • I n a large pot, melt the coconut oil over
Prep Time:
Potato Soup
25 minutes medium heat.
Cooking Time: 20 minutes • A
dd the onion, garlic, and ginger and sauté for
5 to 6 minutes, until the onion is translucent.
Ingredients • Stir in the curry paste.
• 1 tablespoon coconut oil • I n a small bowl, whisk together some of the
• 2 cups chopped yellow (sweet) onion broth with the almond butter until smooth.
• 2 cloves garlic, minced • A
dd the mixture to the pot, along with the
• 1 tablespoon minced fresh ginger carrots, sweet potatoes, salt, and remaining
vegetable broth. Stir until combined. • L adle the soup into bowls and top with
• 2 tablespoons red curry paste minced cilantro, a squeeze of lime juice, and
• 4
cups low-sodium vegetable broth, plus • B
ring the soup to a low boil over medium- optional tamari almonds. This soup will keep
more if needed high heat and then reduce the heat to in the fridge for up to a week, and freezes
medium-low. Cover and simmer for 15 to 20 well for 1 to 2 months.
• ¼ cup raw almond butter minutes, until the potatoes and carrots are
• 3 cups diced peeled carrots fork-tender. To make the roasted tamari almonds:
• 3 cups diced peeled sweet potatoes • L adle the soup carefully into a blender. • P
reheat the oven to 325°F (160°C). Line a
• ½
teaspoon fine-grain sea salt, plus more You will likely have to do this in a couple large baking sheet with parchment paper.
to taste of batches, depending on the size of
• I n a medium bowl, toss the almonds with
your blender. With the lid slightly ajar to
• Freshly ground black pepper the tamari until the almond pieces are
allow steam to escape, blend on low and
• U
p to ¼ teaspoon cayenne pepper fully coated. Spread the almonds over the
slowly increase the speed until the soup is
(optional, if you like spice) prepared baking sheet in an even layer.
completely smooth. (Alternatively, you can
use an immersion blender and blend the • R
oast the almonds for 9 to 12 minutes, until
Toppings Roasted tamari almonds:
soup directly in the pot.) lightly golden. The tamari will have dried up.
• Minced fresh cilantro
• T aste, and season with salt and black pepper. • L et cool completely on the pan. The
• ½ cup raw almonds, finely chopped If you’d like more spice, add a pinch or full ¼ almonds will harden up as they cool.
• 1 teaspoon low-sodium tamari teaspoon cayenne pepper, and blend again. Using a spoon, scrape the almonds off the
Transfer the soup back to the pot and reheat parchment paper and enjoy! Leftovers can
• Fresh lime juice
if necessary. If desired, you can thin the soup be stored in an airtight container at room
• Roasted tamari almonds out with a bit more broth if it’s too thick for temperature for a couple of weeks.
your preference.
JULES FRANCIS
EAT BETTER. LOOK BETTER. FEEL BETTER
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