August 2, 2020

The BEST Vegan Fried Rice + Sticky Teriyaki Mushrooms

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  • Author: Wicked Healthy
  • Cook Time: 20 minutes
  • Total Time: 20 minutes
  • Yield: 4 1x
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Ingredients

  • 4 cup cooked rice, see our Perfect Brown Rice recipe here
  • 2 blue oyster mushrooms, broken into ‘petals’
  • 34 inch piece of ginger, peeled (using our spoon hack) and finely diced
  • 4 green onions, diced
  • ½ red onion, julienned and halved
  • Bunch of x30 asparagus spears, just ends, finely diced
  • 2 cup frozen peas
  • 1 cup frozen corn
  • 1 400g can chickpeas
  • 2 cup snap peas
  • ½ cup approx Wicked Kitchen Sticky Teriyaki Sauce, or any Teriyaki Sauce
  • Chili pepper, finely sliced
  • 2 TBSP sesame oil
  • 1 TBSP garlic powder
  • Salt
  • Black pepper

Instructions

  1. Pre-heat oven to 420f/215c.
  2. Get a cast-iron pan wicked hot, add a little oil to coat the surface and add mushroom petals. Press for 1 minute, using the weight of another pan, apply pressure with hand using a dishcloth. Season with salt, black pepper, garlic powder and turn to coat both sides. Add 5 tablespoons Teriyaki sauce over the top of the mushrooms using a spoon, the goal is to caramelize the mushrooms in the sticky sauce.
  3. Turn off heat and remove pan from burner, transfer immediately to pre-heated oven for 15 minutes.
  4. Use this time to prep green onion, red onion and asparagus.
  5. Place large pan/wok over a high heat and add onions, frozen corn, ginger, chickpeas, snap peas, asparagus, frozen peas, then sesame oil, a couple pinches of black pepper, pinch of salt and then the cooked rice. Add 5 tablespoons of Teriyaki sauce and stir. Add half the green onion. Stir to combine and cook through.
  6. Remove mushrooms from oven.
  7. Plate up fried rice and add the meaty Teriyaki mushrooms on top, with sliced chili and green onion as a garnish.

Notes

You can use any grain – quinoa, barley and any sauce! Mix and match and see what you like best.

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Keywords: Vegan Fried Rice, Mushrooms

July 29, 2020

Mango Parfait

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  • Author: Wicked Healthy
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
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Ingredients

  • 23 fresh mangos, (we used ‘champagne’ mangoes)
  • 1 C dried mango, soaked for at least an hour to soften
  • 2 T agave
  • Handful of toasted coconut flakes

Coconut & Vanilla Cashew Cream (recipe here)
Chia Pudding (recipe here)

Instructions

  1. Slice the sides away from each mango and discard the center with the stone to the side. To peel the flesh from the skin the kid-safe, knife-free way, take a drinking glass and press down the skin against the rim of the glass and push down so that the flesh slides away from the skin and into the glass. This prep tip can be found on on this video: Wicked Essential Prep Tips
  2. Chop mango halves into small pieces and carefully slice the remaining mango away from the sides of the pit. Set aside the fresh chopped pieces for layering in your parfaits.
  3. In a food processor, blend soaked dried mango and chopped fresh mango with agave, until smooth, to make a mango paste.
  4. Layer fresh mango, mango paste, cashew vanilla cream and chia pudding in single serving bowls and top with toasted coconut flakes.

    Enjoy!

Notes

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July 20, 2020

How to make VEGAN PORK BELLY – Sweet Chili Tofu

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  • Author: Wicked Healthy
  • Yield: 4

Ingredients

  • x2 blocks of tofu, extra firm
  • 1 t black pepper
  • 1 T kosher salt
  • 1 t garlic powder
  • 1 t smoked paprika
  • Rapeseed oil or high quality, high heat oil, enough to cover
  • 1 C cornflour/cornstarch
  • 1/4 C corn meal, medium grind
  • 1/2 smoked paprika
  • Kosher salt
  • Black pepper
  • 3 green onions, sliced
  • Frozen sweetcorn
  • Sweet chili sauce
  • Rice (cooked)

Instructions

  1. Pre-heat oven to 240f/115c.
  2. Rub each side of tofu block with black pepper, salt, garlic powder and smoked paprika. Place into shallow pan and submerge in grapeseed oil.
  3. Place in oven and turn blocks every 30 minutes for 4/4.5 hours. (we did say long game!)
  4. Once cooked and taken out of the oven, remove tofu from dish (set aside as we will use the oil) and cut into slices, lightly scoring the top, with a criss cross pattern.
  5. Star to heat up a cast-iron pan and mix cornflour/cornstarch, corn meal, smoked paprika, salt and pepper in a bowl.
  6. Transfer 4 large tablespoons of the tofu oil into the cast iron pan, enough to coat the bottom of the pan. 
    Lightly dip the tofu slices in the cornstarch mixture on each side and place on the pan. (You don’t need them to be liberally coated) Cook for 3-4 minutes and flip over until golden brown all over.
  7. Bake in oven for 10 minutes to crisp up.
  8. Add a layer of sliced green onion and frozen corn to a glass ovenproof dish (saving a little to garnish). Pour over a layer of sweet chili sauce and lightly mix. Bake for 5 mins on 420f/215c.
  9. Arrange cooked rice in the center of the plate, followed by the green onion, sweet corn and sweet chili sauce mix, topped with 2 pieces of pork belly tofu. Drizzle a generous amount of chili sauce over the tofu and garnish with the raw, sliced green onion.

Notes

Save the oil and re-use to cook your veggies another time.

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Keywords: Vegan Pork Belly Tofu

July 13, 2020

Firecracker Coleslaw

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  • Author: Wicked Healthy
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Ingredients

  • 1 napa cabbage
  • 1/2 cabbage
  • 1/4 purple cabbage
  • 1 C beansprouts,
  • 1 C carrots, shredded
  • 1 C pea pods, julienned lengthwise

Dressing:

  • 45 T powdered sugar
  • 2 C vegan mayo
  • 1/4 cup rice wine vinegar
  • Chill, sliced
  • Sriracha (to tase)
  • 1 lime, juiced
  • 2 T sesame oil
  • ½ t celery salt
  • Fresh mint (half handful)
  • Fresh cilantro (half handful)
  • Salt
  • Pepper

Instructions

  1. Add 4-5 tbsp powdered sugar (granular OK too) to a large bowl. Whisk to remove any clumps. Add rice wine vinegar until it dissolves the sugar. Add ½ tsp celery salt. Add sriracha. Add 8 oz or so of vegan mayo. Whisk until creamy. Add 2 tbsp sesame oil for flavor. 2 generous pinches salt and pepper to taste.
  2. Add one squeezed lime.
  3. Add shredded Napa cabbage to a large bowl. Pour in dressing. Add whole mint leaves, peapods and mix with hands to coat all greens. Add shredded carrots, bean sprouts, additional shaved white cabbage, purple cabbage. Let sit for 30-60 mins before serving.
  4. Garnish with coriander or mint or whatevadafuquwant

Notes

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Keywords: firecracker coleslaw

July 8, 2020

Harissa Grilled Veggies

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  • Author: Wicked Healthy
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Ingredients

  • Tenderstem broccoli
  • Eryngii/King Oyster Mushrooms, halved
  • Yellow zucchini, sliced lengthways into ‘planks’
  • Green zuccini, sliced lengthways into ‘planks’
  • Harissa Sauce
  • ½ Lemon
  • Fresh mint
  • Fresh parsley
  • Oil
  • Salt
  • Pepper

Instructions

  1. Toss broccoli in a little oil, salt, pepper and 3 tablespoons of Harissa. Use the hands so that he veggies are coated. Remove broccoli and set aside on baking sheet. Add mushrooms to the bowl with another tablespoon of Harissa and repeat step, using hands to coat. Place beside broccoli.
  2. Place zucchini planks on baking sheet and drizzle with oil and season with black pepper. Add a little oil to 2 tablespoons of Harissa and mix to create a marinade and brush the courgette with it.
  3. Mix another 5 tablespoons of Harissa with oil and bring everything to the grill.
  4. Get the grill rippin’ hot and place veggies on the BBQ. Brush on more harissa and oil sauce. Turn broccoli, so it doesn’t char and close lid for a few minutes. Turn broccoli and mushrooms, leave the zucchini a little longer so that it’s charred on the bottom.
  5. Remove broccoli from heat when it’s started to get crispy on the edges. Turn mushrooms and zucchini, brushing with more Harissa. Remove mushrooms from heat. Next, remove the zucchini, which should be cooked through and crispy on the edges, with charred grill marks across both sides.
  6. Plate up! Slice courgette planks in half, on the bias, and serve on a platter with mushrooms and broccoli. Squeeze over lemon juice and garnish with fresh mint, parsley and more Harissa on the side.

Notes

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Keywords: Harissa, Grilled Veggies

June 24, 2020

Base Pan-demic Pan Pizza

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  • Author: Wicked Healthy
  • Cook Time: 25 minutes
  • Total Time: 25 minutes
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Ingredients

  • ½ tsp Active Dry Yeast or instant yeast.
  • 230g lukewarm water.
  • 360g Unbleached All-Purpose Flour
  • 8g Salt

Instructions

  1. Mix flour and yeast, add water, mix with one hand, or a wooden spoon for 20 – 30 seconds to bring it all together.
  2. Place in a lightly oiled container for 4 hours.
  3. Dump out and shape into a ball of dough and place on a lightly oiled baking sheet ( ½ sheet pan). Do not cover.
  4. After one hour, press dough into pan – don’t force it. it will not cover the whole pan at this point. Let rest for thirty minutes, then press dough into the pan. Repeat until the dough covers the pan.
  5. Top with 3 – 4 cups of tomato sauce (it sounds like a lot but the pie bakes for a while) add garlic, oregano, chili flakes, etc.
  6. Bake at 225c / 475-500f for 20-30 minutes.
  7. Remove from oven, place on cutting board, slice, and serve.

Options:
Add BBQ, or already roasted Aubergine (eggplant).
Vegan cheese. Vegan cheese used here is Miyoko’s Mozzarella (US-based).
Tomato sauce: homemade or jarred works.

Notes

Notes:
The flour amount 360g is 3 level cups if you find yourself without a scale. The water amount could easily be adjusted to 240g which is one cup of water. The yeast amount is ½ tsp (2g) salt needs to be 8g which can be tricky to measure because of all the different salt types weigh out differently based on volume.

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Keywords: vegan pizza

May 20, 2020

Vegan Buffalo Tofu

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  • Author: Wicked Healthy
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Total Time: 20 minutes
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Ingredients

  • 1 ½2 blocks of extra firm tofu, cubed
  • 2 T BBQ dry seasoning
  • x1 100ml bottle Frank’s Red Hot sauce
  • x1 T vegan butter
  • 1 handful/pack snipped fine green beans
  • 1 handful/pack tenderstem broccoli/broccolini
  • Brown Rice (either made fresh or microwaved) Perfect brown rice recipe here.
  • Sunflower oil
  • Salt
  • Cracked black pepper
  • Fresh parsley, to garnish

Instructions

  1. Preheat oven to 200c fan or 400f
  2. In a large metal bowl Toss cubed tofu in 1 tbsp oil and BBQ rub toss to coat each piece evenly.
  3. In a cast-iron skillet, heat – hot and add 2 tbsp oil
  4. Add tofu to the pan, sear on each side.
  5. In same bowl, add broccoli and toss in a drizzle of oil (to help seasoning stick) and ½ teaspoon of salt and pepper to coat.
  6. Onto a baking paper lined baking tray, place seasoned broccoli to one side, leave room for the other ingredients. Add seared tofu.
  7. In hot cast-iron pan, add green beans and a tiny bit of water, pinch of black pepper and cook for 2 minutes then place beans onto baking pan with other ingredients. When ready for dinner heat in preheated over for 10 minutes. This will heat and crisp up the outer edges and will leave the centers juicy. Remove from oven.
  8. On medium-low heat, in metal bowl add the whole bottle of hot sauce, along with a tbsp of vegan butter, whisk it up until it’s all melted. Add tofu to the sauce, and coat evenly.
  9. Serve with rice and the veggies and the hot saucy buffalo fu. Parsley garnish optional.

Notes

In the mood for more Buffalo Recipes?

Buffalo Cauliflower Pizzas

Buffalo Cauliflower and Brussel Sprouts

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Keywords: Vegan Buffalo Tofu

  

 

May 13, 2020

Vegan Chinese BBQ Takeaway | High Protein Meal-Prep

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  • Author: Wicked Healthy
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Ingredients

Instructions

  1. Tear tofu apart into bite-size pieces
  2. In a medium-size bowl add and mix together all dry ingredients to create the coating.
  3. Dredge each piece of tofu to cover evenly and set aside.
  4. On medium-high heat, heat cast iron (shallow pan) until hot. Add even oil to cover the bottom and a little extra.
  5. Shallow pan fry the tofu pieces 4 – 6 at a time making sure to rotate and turn to cook all sides.
  6. Repeat this process until all pieces are cooked. Place cooked tofu pieces on a paper towel lined plate to drip-dry any excess oil.
  7. Pre-Heat oven 200c/400f
  8. In a large bowl add Asian BBQ Sauce, then add tofu and toss to coat pieces evenly.
  9. Assemble onto a baking paper (parchment) lined baking sheet evenly and Heat for 10-15 minutes in the oven to finish.
  10. Best served with veg and rice of your choice

Options: Feel free to use different spices for different flavors, they are all interchangeable. Mix and match veggies to accompany this dish.

Notes

Check out the whole Wicked Kitchen line here – available in UK Tesco stores.

Want more inspiration? Check out our Wicked Healthy YouTube Channel!

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Keywords: Vegan Chinese takeaway

   

Wicked Easy No Knead Bread

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  • Author: Wicked Healthy
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Ingredients

  • 3 c bread flour (all-purpose works well but bread flour a bit higher in gluten than AP for more of a chewy bread)
  • ¾ t dry yeast
  • 1 t salt
  • 1 ½ c warm water, not boiling

Instructions

  1. In a mixing bowl, fold all dry ingredients. Add in warm water and mix with wooden spoon until all mixed. The dough will be very wet and shaggy looking. No kneading involved. Cover in plastic. Allow to rest for 3-4 hours on the counter.
  2. After resting, lightly sprinkle flour on a clean surface and dump out the wet dough. Lightly dust with flour, and gently fold the dough a few times. (This is the time to add other ingredients, walnuts, olives, vegan parm, herbs etc) If adding ingredients, make sure they are thoroughly mixed.
  3. Place a piece of parchment large enough to come up the sides of the bowl. Place in a clean mixing bowl and then place in dough. It will be very soft still. Cover bowl with towel on top and let rest for an hour to rise. I like to keep the dough at this stage near the oven so it’s a bit warmer.
  4. Preheat oven to 450 and put in a Dutch oven with the lid for 30 minutes to an hour. This is your baking vessel.
  5. Remove the pot carefully, it will be wicked hot. Remove lid and gently lift the parchment paper with dough and place parchment right in hot pot.
  6. Using knife or razor, slice a line or two down the middle of the dough (optional).
  7. Drizzle the top with olive oil and sprinkle with coarse sea salt. Place the lid back on and carefully place back in the oven.
  8. Bake for 20-30 min with the lid on, there should be a crust forming but not really much coloration. Remove lid and cook for 15-20 more minutes until golden.
  9. Try not to consume all in one sitting.

Notes

This is my Dutch Oven of choice and works so perfectly for this bread.

Tips and variations:
Drizzling olive oil and salt on the bread is not needed, but certainly gives a crispier crust.
Chopped rosemary, roasted garlic and sliced olives is a favorite variation.
This recipe is also great for individual small ciabatta rolls, or pressed in the pan for focaccia.

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Keywords: No Knead Bread

BEST MUSHROOM VEGAN CHEESE STEAK SANDWICH RECIPE

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  • Author: Wicked Healthy
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Ingredients

  • 2 Cluster Brown Oyster Mushrooms, de-stemmed
  • Cucumber slice pickles, diced
  • ‘Hots’ Thai Red Chillies, finely sliced
  • Baguette, halved and sliced to make a sub
  • ½ an onion, julienned
  • Vegan mayo
  • Follow Your Heart Gouda cheese, slices
  • Oil
  • Coarse salt
  • Pepper
  • Granulated garlic

Instructions

  1. Preheat oven 200c/400 convection.
  2. Heat a large cast-iron pan over a medium-high heat until very hot, about 2 minutes. Add 2 tablespoons of oil, swirling to coat the pan. Add mushrooms bottom side (stem side) down in the pan and press down with a second cast iron pan. Cook for 3-5 minutes, then remove.
  3. Take a towel to wipe the bottom of the pressing pan, turn over mushroom steaks, repeating again on the other side. Remove pressing pan and add salt, pepper and granulated garlic on top of the mushrooms. Add a little more oil and turn to cook for 3-5 minutes. Season the other side with salt, pepper and granulated garlic. Keep flipping until golden brown on both sides.
  4. Move mushrooms to the side of the pan, add onions to other side, seasoned with salt and pepper. Transfer pan to oven, to cook for 15 minutes.
  5. Assemble subs – spread mayo on both sides, add cheese slices, chopped mushroom steak, crispy onions, pickles and chilis. Pop in the oven for a couple minutes until cheese has melted and the bread is lightly toasted.

Notes

Shop the Wicked Kitchen range here, available at Tesco UK. Locate your nearest store here.

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Keywords: Vegan Cheese Steak Recipe