Strong Roots - 7 Days, 7 Ways to Eat more Veg

Recipe courtesy of Holly White | Hollywhite.ie | @hollywhite

delicious Strong Roots recipes that don’t require hours of prep. With seven vegetable packed recipes that include breakfast, lunch, and dinner options, this is the ultimate guide to getting more veg

are committed to creating healthy, delicious, and sustainable food options that are good for you and good for

So whether you’re a vegetarian veteran or just veg curious, this recipe booklet is exactly what you need to eat more veg.

strong roots x holly white

eat more veg. eat more frozen. WHy frozen?

Strong Roots are on a mission to fix the freezer aisle by bringing you delicious and veg-packed foods that are quick to prepare and full of flavour. Food that is good for you, good for the planet, good made easy.

but why frozen, and why veg?

Eating more veg is kinder to the planet as it requires far fewer resources than animal agriculture. This means that when you choose to eat a vegetarian diet, you are reducing your carbon footprint and

supporting a more sustainable food system.

Eating more frozen veg, however, is even BETTER for the planet because it has a longer shelf life and is pre-portioned, therefore you only use what you need. This means that by eating more frozen veg you are reducing food waste without compromising on taste or enjoyment.

Another reason why eating more veg is so important, is because the vitamins, minerals and antioxidants that they contain

are vital to keeping you and your body feeling good. Vegetables are also full of fibre that keeps your gut happy and healthy and your digestive system bopping, as well as reducing your risk of chronic diseases like heart disease, diabetes, and certain cancers.

But why the fantastic things about frozen veg is that it is picked at its peak ripeness and frozen fresh, therefore, there is no compromise on either the taste or the health benefits. This means we can lock in all the

why eat more veg?

“10 reasons Why You Shouldn’t Skimp on Your Greens”

1. Bursting with nutrients

Vegetables are packed with essential vitamins, minerals, and antioxidants that are essential to keep to keep you and your body feeling good

2. full of fibre

Vegetables are absolutely full of fibre, keeping your gut happy and healthy and your digestive system bopping

3.

fighting fit

Eating veg regularly reduces your risk of chronic diseases like heart disease, diabetes, and certain cancers

4. that glow

The nutrients in veggies help to keep your skin radiant and glowing

5. gut health

Your microbiome LOVES veg, give it what it wants

strong roots x holly white

7. so many choices

There are so many delicious vegetables out there, meaning endless possibilities and flavours for you to enjoy

8. Colour explosion

Vegetables add vibrant colours and make every dish look gorgeous

9. Immunity Booster

Vegetable champions like broccoli and spinach, are rich in immune-boosting nutrients, so your body is ready for anything

6. good for the planet

Plant-based diets have a lower carbon footprint which is good for the planet

10. Live Longer

Remember, a diverse and colourful assortment of vegetables in your diet ensures you get a wide range of health benefits

A real cult-faovurite, the Strong Roots Cauliflower Hashbrowns paired with a hearty and tangy tomato sauce made with cannellini beans makes for a breakfast that is both filling and satisfying.

serves: 2 | cook time 25

4 Strong Roots Cauliflower Hash Browns

Olive Oil, for frying

2 White Onions, thinly sliced

1 Garlic Clove, minced

400g Tin of Cannellini

Beans, drained and rinsed

1 Fresh Red Chilli, deseeded and finely chopped

1⁄2 Teaspoon Cumin Seeds

250ml Tomato Passata

1 Tablespoon of Tahini

1 Tablespoon of Maple Syrup

1 - Preheat the oven to 200˚C (180˚C for Fan Assisted).

2 - Heat a splash of olive oil in a frying pan set over medium high heat.

3 - Add the onions and garlic and lightly fry for about 5 minutes until the onions become translucent. Add the beans, chilli and cumin seeds, stirring well to combine the flavours.

4 - Add the passata, reduce the heat to medium and partially cover the pan with a lid.

5 - At this point, pop the Cauliflower Hash Browns into the oven for 12-15 minutes, turning halfway through cooking time.

6 - Once the sauce has simmered for about 10 minutes or so (until most of the liquid has evaporated and you have a thick bean stew) you can add the tahini, maple syrup and season to taste with salt and pepper.

7 - Leave to simmer with the lid off for 2–3 more minutes to reduce it., at which time the hash browns should be ready to come out of the oven.

8 - Serve in a bowl alongside the Strong Roots Cauliflower Hash Bowns and enjoy!

11

Recipe courtesy of Holly White | Hollywhite.ie | @hollywhite

Sweet Potato Hash Browns - vegan

breakfast bowl

This breakfast bowl is not only vegan-friendly, but also packed with nutrients that will give you the energy you need to start your day. So why not give it a try? It might just become your new favorite breakfast dish!

serves: 2 | cook time 25

Method Ingredients

4 Strong Roots Sweet Potato Hash Browns

250g Mushrooms, sliced

1 Onion, thinly sliced

2 Garlic Cloves, crushed

2 Sprigs of fresh thyme, chopped

150g Cherry Tomatoes, on the vine

Olive oil

Fresh Coriander, for garnish

For the tofu

400g Block of Silken Tofu

A splash of Unsweetened Plant-Based Milk

1 Teaspoon Ground Turmeric

½ Teaspoon Onion Powder

15g Nutritional Yeast

2 Shallots, finely chopped

Olive Oil, for frying

1 - Preheat the oven to 200˚C (180˚C for Fan Assisted).

2 - Drizzle the olive oil over the vine tomatoes and roast them in the oven alongside your Strong Roots Sweet Potato Hash Browns. Cook the Hash Browns for 20-25 mins in the oven, turning halfway through the cooking time.

3 - Chop the garlic and onion, and finely slice the mushrooms. Place the onions and garlic in a pan with a couple of tablespoons of olive oil and cook for 5-10 minutes over a medium heat until soft. Once the onions and garlic are soft, add in the mushrooms and give it all a good stir. Add a good pinch of the thyme, salt and pepper and leave to cook for another 5-10 minutes until soft.

3 - Meanwhile, crumble the tofu into bowl with the seasoning ingredients: ground turmeric, onion powder, shallots, nutritional yeast and dairy-free milk. The turmeric will change the colour to a bright yellow.

4 - Heat a tablespoon olive oil into a pan and fry the scramble mix for 6-8 minutes over a medium high heat until its piping hot and the onion starts to turn translucent.

5 - Assemble your breakfast bowl with the Mushrooms, Tofu Scramble and Tomatoes alongside the Strong Roots Hash Browns, garnished with fresh Coriander leaves.

recipe

vegan mayo

Ingredients

100 ml unsweetened soy milk

15g nutritional yeast

2 tablespoons mustard

1/2 teaspoon soy sauce

180 ml sunflower oil

1 tablespoon vinegar

1. Simply blend all ingredients together for about 1 minute.

2. Add a sprinkle of grated garlic for garlic mayonnaise

Recipe courtesy of Holly White | Hollywhite.ie | @hollywhite

Spinach Bites

- and green goddess salad bowl

Looking for a healthy and delicious recipe that’s easy to prepare? Look no further than the Spinach Bites and Green Goddess Salad Bowl! This recipe is perfect for those who are looking for a quick and easy way to get their daily dose of greens.

serves: 4 | cook time 30

Method

308g bag of Strong Roots Spinach Bites (3-4 bites per person)

320g (Pre-Cooked) Quinoa or Brown Rice Per Person (80g per

1 Courgette, sliced

1 Potato, cut into cubes

1 Red Peppers, sliced

6 Mushrooms, cut into halves

1 Tbs of Olive Oil

A large handful of leafy greens (spinach or rocket)

1 Cucumber, sliced

100g Edamame, cooked as per instructions on pack.

Green Goddess Dressing

200g Dairy-Free Yogurt

1 Handful of Coriander

1 Handful of Basil

1 Small Shallot, finely chopped

1 tbs lemon juice

½ tsp lemon zest

1 tbs Extra-Virgin Olive Oil

1 tbs Capers

1 tsp Wholegrain Mustard

1 - Use a blender to mix the yogurt, herbs, shallots, lemon juice, zest, olive oil, capers, mustard, salt and pepper. Pulse until well combined and season to your heart’s content. Pop in the fridge until you’re ready to serve!

2 - Cook your quinoa or grain as per instruction on pack.

3 - Preheat the oven to 200 (or 180˚C for Fan Assisted) and roast the vegetables for approximately 30 minutes until they’re starting to crisp.

4 - Wash your leafy greens and cook your edamame as per instructions on pack.

5 - Pop your Strong Roots Spinach Bites into the oven for 10-12 minutes, also on 180˚C and turning over half-way through cooking time.

6 - When everything’s ready, divide the cooked quinoa or rice into bowls and place the roasted vegetables and cucumber neatly in the bowl and top with the edamame.

7 - Garnish with the Green Goddess Dressing and serve your Spinach Bites piping hot on top.

Dig in!

Recipe courtesy of Holly White | Hollywhite.ie | @hollywhite

loaded pesto and mediterranean veg fries

Lunch

Are you on the hunt for a quick and healthy plant-based lunch?

Look no further than this Crispy Skinny Fries loaded with pesto and mediterranean vegetables - a fantastic recipe that will leave you feeling energized and full.

serves: 6 | cook time 30

Method Ingredients

750g Bag of Strong Roots Crispy Skinny Fries

50g Vegan basil Pesto

100g Cherry tomatoes, cut into quarters.

1 Courgette, finely sliced

1 Red onion, finely sliced

A handful of roughly chopped basil leaves

1 - Finely slice all the vegetables and roast at 200 for 25-30 minutes until cooked through and starting to crispy on the edges.

2 - Pop your Strong Roots Crispy Skinny Fries in your air-fryer for 8-10 minutes at 200°C, or into your oven for 20-25 minutes at 200°C, turning halfway through cooking time.

3 - Stir the pesto into the vegetables and scatter the over the top of the fries and garnish with fresh basil, salt and crushed black pepper. Serve immediately.

Recipe courtesy of Holly White | Hollywhite.ie | @hollywhite

Proper Chips

dinner

- with Ratatouille and sour cream

This dish is both delicious and healthy, making it the perfect addition to your midweek dinner rotation! Try experiment with different seasonings and toppings to tailor it to your preferences.

serves: 4 | cook time 55

Ingredients

400g of Strong Roots Proper Chips

Fine Sea Salt or Himalayan Pink Salt

Olive Oil

2 Aubergines, cut into chunks

2 Courgettes, cut into half-moon shapes.

2 Red Peppers, sliced into strips

6 Ripe Tomatoes, cut into quarters

2 Red Onions, thinly sliced

4 Garlic Cloves, crushed

400g Tin of Chopped Tomatoes

A Few Sprigs of Fresh Thyme

A Few Sprigs of Fresh Rosemary

100ml Red Wine or 1 Tablespoon

Balsamic Vinegar

1⁄2 Teaspoon Dijon Mustard

Garnish

15g Fresh basil

Zest of ½ lemon

Method

1 - First, stir all ingredients for the vegan sour cream together and season to taste, it should be tangy and sharp in flavour. Pop it in the fridge until it’s time to serve.

2 - Slice the aubergines and pat them with kitchen paper to dry them and to remove the moisture (this will help with browning the veggies).

3 - Heat a couple of tablespoons of olive oil in a casserole dish set over a medium high heat. Add the aubergine, courgette, red pepper and a pinch of salt, and cook for about 8-10 minutes until softened. Set them aside in a bowl.

4 - Pour a little more olive oil into the casserole dish if needed and add the fresh tomatoes, onions and garlic and cook for 15 minutes. Return the aubergines, courgettes and peppers to the casserole and stir to combine while adding the tinned chopped tomatoes, herbs, wine (or vinegar) and the mustard. Put the lid on the casserole and let it simmer for 30 minutes.

5 - While that’s simmering, preheat your oven to 200˚C and pop the Strong Roots Proper Chips in for 25-27 minutes, turning halfway through cooking time.

6 - When the Ratatouille is ready, let it cool down for a few minutes before serving in warmed bowls with a dollop of the vegan sour cream, some torn fresh basil leaves and lemon zest scattered on top. Serve with Strong Roots Proper Chips on the side to mop up all the sauce.

vegan mayo

Ingredients

100 ml unsweetened soy milk

15g nutritional yeast

2 tablespoons mustard

1/2 teaspoon soy sauce

180 ml sunflower oil

1 tablespoon vinegar

1. Simply blend all ingredients together for about 1 minute.

2. Add a sprinkle of grated garlic for garlic mayonnaise

19 Recipe courtesy of Holly White | Hollywhite.ie | @hollywhite

Sweet Potato Frieswith red lentil Dahl

dinner

Not only is this dish delicious, but it’s also packed with nutrients. Sweet potatoes are a great source of fiber, vitamins, and minerals, while lentils are a fantastic source of plant-based protein and iron. So not only will you be enjoying a tasty meal, but you’ll also be fueling your body with the nutrients it needs to thrive.

serves: 4 | cook time 30

Method Ingredients

350g Strong Roots

Sweet Potato Fries

1 tbs Sesame Oil

1 Red Onion, Finely Chopped

1 Garlic Clove, Crushed

Thumb-Sized Piece Ginger, Peeled and Finely Chopped

1 Red Chilli, Finely Chopped

1½ tsp Ground Turmeric

1½ tsp Ground Cumin

1 tsp of Mild Curry Powder

250g Red Split Lentils - Rinsed in A Sieve

400ml Vegetable Stock

80g Bag of Spinach

Garnish

Coconut flakes

Finely sliced chilli and Coriander

4 spring onions cut diagonally

1 - Pre-heat the oven to 180˚C and pop in your Strong Roots Sweet Potato Fries and cook them for 20-23 minutes, remembering to turn halfway through cooking time.

2 - To make the Dahl, heat 1 tablespoon of sesame oil in a wide-based pan and add the finely chopped red onion and cook over a low heat for 10 mins, stirring occasionally until softened.

3 - Add your crushed garlic, clove, ginger and 1 finely chopped red chilli, cook it out for 1 min and then add the turmeric, curry powder and ground cumin and cook for 1 min more.

4 - Turn up the heat to medium and add in in your red split lentils, 600ml vegetable stock. Bring the liquid to the boil, then reduce the heat, cover, and cook for 20 mins until the lentils are tender. Reduce the heat and stir in half the coconut milk (save the rest for a final garnish).

5 - At the end give it a little taste to check for seasoning and then gently stir in the 80g spinach. Once the spinach is wilted ladle the Dahl into a bowl and top with a tablespoon or two of the coconut milk and garnish with the sliced spring onions.

Serve with a portion of Strong Roots Sweet Potato Fries and enjoy.

21

Recipe courtesy of Holly White | Hollywhite.ie | @hollywhite

Kale & Quinoa Burger

+ kale salad with quick pickled onion

A flavourful dish that is sure to impress your taste buds and your dinner guests. And with the added health benefits, you can feel good about what you’re putting into your body. Don’t be afraid to get creative with your seasonings and toppings - the possibilities are endless!

serves: 2 | cook time 25

Ingredients

2 Strong Roots Kale & Quinoa Burgers

200g Kale, trimmed and shredded

Kale Salad Dressing

70g Cashew Nuts (Pre-Soaked Weight), soaked in water for 2-4 hours

1 Clove of Pressed Garlic

1 tsp of Tamari

1 tbs of Nutritional Yeast

30ml Of Warm Water

1 tbs of Lemon Juice

1/4 tsp of English Mustard Powder

2 tbs of Capers

2 tbs of Olive Oil

Method

1 - First, make the pickled onions by placing the sliced red onion into a bowl and mixing with the apple cider vinegar, maple syrup and a pinch of salt. Mix well, cover and leave to sit for at least 1 hour.

2 - Bake the Strong Roots Kale & Quinoa Burger in a preheated at 200˚C (180⁰C for Fan Assisted) for 20-23 minutes, turning halfway through the cooking time.

3 - Use a blender to pulse all the ingredients for the dressing together until it’s smooth and at a good consistency that will coat the salad nicely.

4 - Thoroughly wash the kale and then shred it into bitesize pieces. Spoon the dressing onto the kale generously and toss together for good coverage.

5 - Once the Kale & Quinoa burgers are ready, serve them with the dressed kale and top with some of the pickled onion and little extra drizzle of the dressing.

recipe 7

Pickled oions

Ingredients

1 Small Red Onion, thinly sliced

6 tbs of Apple Cider Vinegar

3 tbs of Maple Syrup

Place the sliced red onion into a bowl and mixing with the apple cider vinegar, maple syrup and a pinch of salt. Mix well, cover and leave to sit for at least 1 hour.

23 Recipe courtesy of Holly White | Hollywhite.ie | @hollywhite

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