Our current food system - a system that prioritises high yields through manmade chemicals - is failing both people and the environment. Soils are being depleted, with predictions that the world could run out of topsoil in 60 years; farmers have been trapped into unsustainable dependencies on chemicals, forgetting the traditional practices that have sustained humanity for thousands of years; 20,000 people die from toxic exposure of pesticides per year across the world, with around 385 million cases of acute pesticide poisonings; and our waterways are suffering the consequences, with only 14 rivers in the UK being considered ecologically good, due to a “chemical cocktail” of sewage, agriculture, and road pollution.
Alternatives, such as organic, are often viewed as too expensive; a luxury for those that can afford it. However, if we are to meet the major environmental challenges that we are being faced with, these alternative systems are essential; a piece in the sustainable fabric that cannot be forgotten. So, I decided to confront this barrier. I bought 100% organic produce for the week, aiming to stay below/on £25 - a number that is £7 cheaper than the average British citizen’s food bill of £32 a week. I did this to show that it is possible; to show that it is within the average British citizen’s reach to eat in a way that does not compromise the health of the planet, or fellow humans. I hope that this inspires you and shows that you can buy organic food, not only without compromising your wallet, but also taste.
P.S. there is no garlic in the meals as I am allergic - please add it on my behalf.
Practical note: please go to the bottom of the page to find the different recipes for the sauces, hummus, “tofu” and sprouts; and receipts (/proof of the costs).
Monday
BREAKFAST: CHAI-SPICES OATS
1 cup (100g) oats (soaked overnight)
1 grated apple
1 tsp fresh grated ginger
Spices: cinnamon, clove, cardamom
Put 1 cup of oats in 1 cup of water (more/less water depending on preferred consistency)
Add grated apple and spices
3) Soak overnight and enjoy in the morning
LUNCH: ASIAN "TOFU" AND QUINOA BOWL
½ cup (100g) quinoa (rinsed)
Half of pre-made tofu (see below for recipe)
Shredded carrot
Shredded cabbage
Kale
Sauce: Asian-style sauce
Garnish: fresh chilli + fresh mint
Marinate the pre-made tofu in 2 tbs soy sauce + 1 tbs fresh ginger (grated)
Put the tofu on a tray in a 180C oven for 20 minutes
Boil ½ cup quinoa in 1 cup of water until fluffy
Shred the carrot, cabbage and kale
Massage the mixture together in apple cider vinegar
Assemble bowl
DINNER: DAHL
100g yellow split peas (soaked overnight)
1 onion
Kale
Spices: 1 tbs ginger (grated) + 1 tsp coriander powder + 1 tsp turmeric + 1 tsp cumin + 2 tbs curry powder + ½ tsp salt + ½ tsp black pepper
Sauce: Lemon-sunflower dressing
1) Chop onion and cooked in water + veg stock
2) Place yellow split peas in with 200ml water
3) Add spices
4) Let cook until the yellow split peas are ready
5) Add kale in until softened
6) Serve with lemon-sunflower dressing drizzled on top
Tuesday
BREAKFAST: OAT AND APPLE SMOOTHIE
50g oats
1 apple
2 tbs sunflower seeds
1 tbs fresh ginger
Spice (optional): cinnamon and cardamom
Garnish: grated ginger andorange peel
1) Blend
LUNCH: QUINOA SALAD BOWL
½ cup (100g) quinoa (soaked overnight)
100g carlin peas (soaked and sprouted)
Kale
Half of the beetroot hummus (pre-prepped)
Garnish: red onion + mint + daisies
Sauce: Orange-mustard
Cook ½ cup quinoa with 1 cup water
Cook the sprouted carlin peas in boiling water for 10 minutes
Massage kale with apple cider vinegar
Assemble bowl
DINNER: YELLOW SPLIT PEA FRITTERS WITH ROOT VEG WEDGES
100g yellow split peas (soaked and cooked with 200ml water)
Half potato + half a sweet potato (cut into wedges)
Half a grated beetroot + shredded cabbage
Sauce: Turmeric mayo
Bake potato and sweet potato in 180C oven for 30 mins (add smoked paprika)
Cook sprouted fava beans in 200ml water until soft
Blend fava beans, onion, soy sauce and herb and spices
Shape into fritters
Bake in oven
Assemble plate
FRIDAY
BREAKFAST: GREEN SMOOTHIE
50g oats
1 green apple
1 kiwi
3 frozen spinach cubes
Foraged nettles
2 tbs sunflower seeds (soaked overnight)
2 tbs hemp seeds
A few sprigs of mint
1) Blend
LUNCH: ANCIENT-GRAIN MUSHROOM PASTA
80g spelt pasta
Mushrooms
Chopped
Sauce: 1/4 cup soaked sunflower seeds + half a lemon zest + 1 tbs lemon + salt and pepper to taste + ¼ cup water (or more depending on consistency) — blend mixture
Garnish: fresh thyme, hemp seeds and chilli flakes
Cook pasta in boiling water
Fry mushrooms with mixed herbs and fresh thyme and oregano (if available)
Once pasta is cooked, drain (but keep some of the pasta water to add to the sauce) and mix in the sunflower seed cream sauce
Add in mushrooms and kale
Assemble plate
DINNER: HUMMUS + FALAFEL BOWL
100g fava beans (soaked and sprouted)
½ onion
1 tbs yellow split pea flour
Spices: 1 tbs chilli flakes, salt & pepper, 1 tsp cayenne, 1 tsp round cumin, ½ tsp cinnamon, ½ tsp cardamom, mint leaves (if available)
Shredded cabbage
Courgette (peeled into ribbons)
Foraged dandelion and plantain leaves
Half a portion of the pre-made hummus
Garnish: lemon zest, mint, chilli and red onion
Sauce: Lemon-sunflower dressing
1) Blend sprouted fava beans in a food processor with onion, spices and 1 tbs yellow split pea flour. Add water where necessary.
2) Roll into balls and bake in a 180C oven for 20-30 minutes (or until cooked through)
3) Massage cabbage and salad leaves with lemon-sunflower dressing
4) Assemble plate
SATURDAY
BREAKFAST: CARROT CAKE OVERNIGHT OATS
100g oats
2 carrots (grated)
½ apple (grated)
Spices: ½ tsp nutmeg + ½ tsp nutmeg + 1 tsp cinnamon + ½ tsp cardamom + 1 tbs fresh ginger (grated)
Put 1 cup of oats in 1 cup of water (more/less water depending on preferred consistency)
Add grated carrots, apple and spices
Soak overnight and enjoy in the morning
LUNCH: KALE, SPROUTS AND SWEET POTATO SALAD
100g fava beans (soaked and sprouted)
Half a sweet potato (roasted in chunks)
Kale
Chopped fresh mint (or dried mixed herbs)
Garnish: hemp seeds, mint and oregano
Sauce: 1 cooked carrot + 1 tbs soy sauce + 1 tbs grated ginger + 1 tsp apple cider vinegar + 1 tbs sunflower seed butter (put in a jar and shake so that it emulsifies)
Roast sweet potato in smoked paprika
Cook fava beans in 200ml water until cooked through (10-15mins if sprouted)
Massage kale with apple cider vinegar and mustard
Assemble plate
DINNER: NETTLE BARLEY RISOTTO ROUND 2
100g barley
Bowl of foraged nettles
Fennel seeds
Lemon zest
1 tbs lemon juice
Mixed herbs
Garnish: fresh oregano
Cook barley with 200ml water, fennel seeds and veg stock
Add in nettles, lemon zest and lemon juice once cooked
Allow the nettles to cook
Add mixed herbs
Garnish with fresh herbs (if available)
SUNDAY
BREAKFAST: APPLE PANCAKES
100g oats
1 tsp baking powder
1 tsp cinnamon (plus more to taste)
½ apple
½ apple (grated)
Sunflower butter (as much as desired) + ½ tsp cinnamon + ½ tsp cardamom + water to loosen
Blend oats, baking powder, cinnamon and half the apple
Cook the pancake batter on a hot pan
Assemble pancakes with grated apple in-between - drizzle on sunflower butter mixture
LUNCH: BEETROOT BARLEY RISOTTO
100g barley (+ veg stock)
1 beetroot (grated)
Fresh thyme (or dried mixed herbs)
Zest from half a lemon
Squeeze of lemon
Cook barley with 200ml water, grated beetroot and veg stock
Add in fresh thyme or dried mixed herbs
Once cooked, add in zest from lemon and lemon juice
Finish with lots of black pepper
DINNER: ROSEMARY FAVA BEAN SOUP
100g fava beans (soaked and sprouted)
½ onion
Carrots
Courgette
2 blocks frozen spinach
Lots of rosemary (or mixed herbs)
1) Cook onion in water and veg stock
2) Add fava beans, 200ml water and rosemary (/mixed herbs)
3) Cook until fava beans are soft
4) Add in the vegetables and cook until soft
5) Serve with extra rosemary
PRE-MADE
Sprouts
Soak beans/peas overnight (or for 8 hours)
Rinse them with a sieve under running water
Place them in a jar and cover the jar with a muslin cloth
Rinse daily and put back in jar
Repeat the process until the sprouts are out
In summer, it may be necessary to rinse them twice a day (treat them as though they are your babies!)
“Tofu”
1 cup (100g) yellow split pea flour
2 cups water
1-2 tsp turmeric
Generous amount of salt and pepper
Cook the yellow split pea flour, turmeric and water for 5-8 mins until the mixture has thickened
Add the salt and pepper
Leave in a container to cool and thicken (either leave in room temperature for an hour, or put it in the fridge to quicken the process)
Beetroot hummus
1 roasted beetroot
100g fava beans (soaked, sprouted and cooked)
1 lemon juice
1 tbs sunflower butter
Olive oil (optional)
Salt to taste
SAUCES
Note: I didn’t actually portion out the sauces whilst making them, so this is a rough estimate! I always play around with the quantities and base it off of the taste, rather than strict measurements; so, play around. I think the amounts I have added underestimate the quantity of sunflower seed butter that I created, so feel free to add more to the sauces; or, leave it as it is and drizzle it onto your dishes.
Base: sunflower seed butter: roast sunflower seeds in 180C oven for 5-10 mins until just toasted. Blend in a food processor until completely smooth. Add a sprinkle of salt and blend for a further minute (this makes a massive difference; do not omit the salt).
Lemon-sunflower dressing: 4 tbs sunflower seed butter + ½ lemon + salt to taste + 2 tbs water (put in a jar and shake so that it emulsifies)
Asian-style sauce: 2 tbs sunflower seed butter + 1 tbs ginger + 1 tbs soy sauce + 1 tbs apple cider vinegar + chilli flakes + squeeze of orange juice
Orange-mustard: 1 tbs mustard + 1 tbs apple cider vinegar + squeeze of orange juice + salt to taste + splash of water (put in a jar and shake it so that it emulsifies)
Turmeric mayo: 2 tbs sunflower butter + 1 tsp turmeric + 1 tbs apple cider vinegar + 1 tbs English mustard + salt to taste)
Orange-beetroot dressing: ½ beetroot + ½ orange + orange zest + 2 tbs sunflower seed butter
