As we all take January as a time to reset and refresh for the new year Whether it’s hiking with friends, beach-walks with buddies or simply smuggling goodness into family meal-times, Flahavan’s & Good4U are bringing meat-free good food vibes with our exciting new recipe series.
If you fancy tasting a Crispy Garlic Mushroom Burger that’s to die for, or discovering just how tasty and versatile bakes beans can be! If you want to show of your culinary skills, whip up a batch of our Spicy Cauliflower wings with Boosted Oat Waffles!
Quick and easy recipes that can be pre-prepared so that simple healthy changes are t-Oatally achievable this New Year Flahavan’s with Good4U have  created 4 more delicious recipes!

Boosted Baked Beans with Oaty Cheesy Crust

Makes 6 portions

Prep 5 mins

Cook 30 mins

The whole family will enjoy the beans – make double and freeze in portions! Serve on baked potatoes, toast or as a fantastic side dish.

2 tsp light olive oil

1 large onion 

2 garlic cloves

500g passata

4 large medjool dates 

1 tbsp balsamic vinegar

2 tsp bouillon powder

3 tbsp Good4U Vitamin Breakfast Boost

1 bay leaf

2 tins haricot beans

1 tin butter beans

50g Flahavan’s  Organic Jumbo Oats

50g Good4U Lentil Sprout Mix 

50g Vegan Parmesan

 

PREP

Finley chop the onion and garlic then roughly chop the dates. Drain the 3 tins of beans in a colander. Finely grate the parmesan

STEP 1

Add onion and garlic to a large saucepan over low heat with 1 tsp olive oil and cook for 10 mins until softened. Stirring occasionally 

STEP 2

Add the passata, dates, vinegar, bouillon and bay leaf. Grind in plenty of black pepper and simmer for 5 mins.

STEP 3

Tip in the beans, 2 tbsp Breakfast Boost and 200ml water, then simmer for 10 mins, stirring every now and then until thick. Remove the bay leaf 

STEP 4

Preheat the oven to 160C. Remove 1 cup of baked beans and blitz with a hand blender until creamy then add back into the baked beans pot and stir well.

Mix together the oats, sprouts, 1 tbsp Breakfast Boost, grated cheese and 1 tsp olive oil and spread on a parchment sheet lined tray. Bake for 5 minutes until crispy.  

To freeze, leave to cool completely, then divide between freezer bags and freeze for up to three months. Just microwave to defrost! Consume immediately. Do not refreeze.

 

 

Protein Rich White Bean 

“Meatballs” with Kimchi Ketchup

These meatballs are delicious and rich in Fibre and Omega 3 as well as protein. They are great in pasta, subs, noodle soup and as a canape

 

Prep 10 minutes

Cook 20 minutes

Makes 20 meatballs

115g walnut halves

1 can cannellini beans 

4 tbsp Good4U Protein Breakfast Boost

150g Flahavans Organic Porridge Oats

1 tsp onion powder

1 tsp garlic powder

1/2 tsp salt

1 tsp paprika

1 tsp dried oregano 

Spray Olive oil

125g Kimchi

1 tbsp Tomato Puree

125 ml Tomato Passata

1 tbsp Maple Syrup

 

PREP

Mix 2 tbsp of Breakfast Boost with 2 tbsp of warm water. Leave to sit in teacup for 5 minutes. Preheat oven to 180C

STEP 1

Chop the walnuts in a food processor or blender,  pulse until roughly chopped.

Add cannellini beans,soaked breakfast boost,100g oats salt,spices  and dried oregano.

Pulse food processor until paste consistency is formed. (try not to over pulse)

STEP 2

Roll into tablespoon sized balls (or larger) and roll meatballs in the remaining oats and breakfast boost.

Spray each meatball with some olive oil and bake for 15 -18 minutes until golden brown

STEP 3

Blitz the kimchi, tomato paste, passata and maple syrup in a blender to form a great dipping sauce.

The mixture can be frozen after STEP 1 in a freezer bag then defrosted to room temperature and the recipe followed. 

Crispy Garlic Mushroom Burger with No-Knead Buns

These garlicky mushroom burgers are better than beef. Delicious with brioche buns or start making the nutritionally rich oat buns the night before.

Prep- night before

Cook -25mins

Makes 6 burgers

1 tbsp easy mix yeast 

55 g caster sugar 

125 ml warm water 

600 g bread flour plus extra for dusting 

100g Flahavan Organic Porridge Oats

1 1/2 tsp salt

250 ml oat milk, lukewarm

50ml rapeseed oil plus extra for coating

6 tbsp Good4U Vitamin Breakfast Boost

6 Portobello Mushrooms

2 tbsp sriracha sauce 

1 tbsp marigold bouillon powder

1 tsp garlic salt

3 tbsp Good4U Garlic and Chilli Salad Topper 

100g gram flour

Olive oil Spray

PREP

Place flour, oats, yeast, sugar and salt in a bowl. Mix to combine.

Make a well in the centre and pour milk and oil. Mix until combined  to form a thick batter, cover with a tea towel and leave to rise in a warm place overnight. 

STEP 1

Punch down the risen dough and sprinkle with extra flour. Roll the dough into a log then divide into 6 pieces and roll into balls.

Place on a baking sheet and brush with extra oil, leave in warm place for a second rise.

Preheat oven to 200 C

STEP 2

Sprinkle extra oats and pinch of salt over the risen rolls then bake for 15 – 18 minutes, until the surface is a golden brown and the roll in the centre sounds hollow when tapped. 

STEP 3

Marinate the oyster mushrooms. Place them in a large bowl and add the sriracha. Toss together well to evenly coat and set aside for 30 minutes. Add the bouillon and mix together.

Mix the 3 tbsp of Breakfast boost with 5 tbsps warm water in a cup and leave for 10 minutes.

STEP 4

To coat the mushrooms, place the gram flour in a shallow dish and pour Breakfast Boost liquid into a medium bowl, lightly whisk until frothy.  Crush the Garlic and Chilli Salad Topper in a mortar and pestle or with a mini blender mix the remaining Breakfast Boost with garlic salt. Dip each mushroom in the gram flour batter then dip in the garlic crumb. Shake to evenly coat each mushroom and work in batches, until all the mushrooms are coated. Spray each meatball with some olive oil and bake for 15 -18 minutes until golden brown

To assemble each burger, spread the sriracha mayonnaise onto the base of the brioche bun. Top with shredded lettuce, followed by red pepper, pickles, vegan mayonnaise and crispy mushrooms. Place the lid on and serve with chips topped with more Garlic and Chilli crumb.

These burgers are best freshly made and the bread rolls are perfect for picnics, dinners and snacks too!

Spicy Cauliflower Wings with Boosted Oat Waffles 

Looks and tastes like a take-away treat but full of veggie goodness. 

1 small–medium cauliflower

100g plain flour

100g Good4U Vitamin Breakfast Boost 

50g Good4U Super Seed Salad topper 

1 tsp baking powder

1 tsp paprika

1 tsp Onion Powder

1 tsp Chilli Powder

Ground black pepper

Flaky sea salt 

Olive oil spray

400g Leftover Sweet Potato (or just cooked potato)

1 tsp Marigold Bouillon

1 tbsp Good4U Vitamin Breakfast Boost

50g Flahavan’s Organic Porridge Oats

50 ml Flahavan’s Organic Oat Drink

75ml Maple Syrup

25ml Hot Sauce

Good4U Super Sprouts to serve

Preheat the air fryer to 200C.

PREP

Cut the cauliflower into florets

STEP 1

Put the flour, baking powder, 25g breakfast boost and spices in a bowl with some salt and pepper. Whisk in 150ml cold water to make a thick batter. Dip the cauliflower florets in to coat them and set aside on a plate. Crush the Salad Topper in a mortar and pestle or with a mini blender to a rough powder and mix with remaining Breakfast Boost and a good pinch of flaky salt. Sprinkle this mix over the coated cauliflower.

STEP 2

Spray the florets with olive oil and place in the basket of an airfryer and cook for 15 mins at 180C. Cook the cauliflower in two batches.

STEP 3

Mash potatoes and mix with bouillon, oats and oat milk. Add mashed potatoes to waffle iron heated to medium and cook for about 10 minutes, until the exterior is golden brown and crispy. 

STEP 4

Pop the cauliflower back in the air fryer for 5 minutes. Mix the maple syrup and hot sauce and warm in the microwave for 1 minute.

Serve the waffles and wings sprinkled with Super Seeds and drizzled with the warm hot sauce.