Phil Richards Performance Ltd.: May 2010

Spicy Vegetables in Coconut Sauce

900g fresh vegetables of your choice (broccoli, cauliflower, carrots, beans, mange tout etc.)
570ml coconut milk
1 chopped onion
50g creamed coconut
Himalayan crystal salt
2 cloves of garlic, smashed and finely chopped
1 tsp ground coriander
1 tsp ground cumin
1 or 2 chillies, seeded and chopped
1 tbsp grated lemon peel
3 tbsp lemon juice
2 tbsp coarsely ground Brazil nuts
To Garnish:
3 tbsp fresh chopped coriander
1 tbsp sesame seeds

Place prepared vegetables, coconut milk and 1 tsp salt into a saucepan.
Bring to a boil, reduce heat and simmer until vegetables are tender (a few minutes.)
Dissolve creamed coconut into 50ml water in a small pan and simmer.
Put onion, garlic, spices, chillies and lemon peel in a blender and mix until smooth, adding a little coconut milk from the pan of vegetables.
Add the above paste to the coconut cream and cook slowly until it thickens.
Stir the paste, lemon juice, and nuts into the vegetables.
Pour into a serving dish, garnish with coriander and sesame seeds.
Serve with steamed vegetables, brown rice and green salad.

Tropical Fruit Kebabs with Mango Coulis

2 kiwi fruit
½ pineapple
1 papaya
2 bananas
300ml unsweetened tropical fruit juice
For the coulis:
1 large or 2 small ripe mangoes
1 tbsp agave nectar or barley malt syrup (optional)

Peel fruit and cut into bite size pieces.
Soak for 30 mins in fruit juice.
Thread 1 piece of each fruit onto 12 skewers.

To make the coulis:
Puree the mangoes, sweeten to taste if desired.
Pour the coulis on to plates and place skewers on top.

Miso Soup

Miso Soup

2 tbsp red miso (fermented soya paste)
½ litre water
1 small strip of konbu/wakame (seaweed)
To garnish:
Chopped watercress, 2 -3 spring onions, cubes of tofu

Mix the miso with the water, add kombu or wakame and simmer gently for 10 minutes.
Garnish and serve.

Phil Richards Sled Drag

Nick Dunn, World Triathlon Champion. Testimonial: Phil Richards Internship

Lentil Dahl

Lentil Dahl

Ingredients

1 tablespoon of coconut oil
1 onion
4 cloves of garlic (or to taste.)
200g red split lentils
1 litre of water
1 teaspoon each of the following:
red chilli, mustard seed, cumin, coriander, turmeric, ginger.

Optional extras: chopped carrot, spinach (or other veg,) a tin of coconut milk (substitute same amount of water.)

Method:
Chop onion finely and fry in coconut oil.
Add garlic and spices.
Rinse lentils in running water and add to onion and spices.
Add the water.
Boil for around 20 minutes or until water is absorbed and lentils are very soft.

Serve with brown rice or quinoa, salad or alone!

Asparagus Salad with Lemon Udo's Choice Dressing

Asparagus Salad with Lemon Udo’s Choice Dressing

225g Asparagus spears
25g baby spinach leaves
25g rocket leaves
450g tomatoes, sliced
1 tbsp lemon juice
60mls Udo’s Choice oil blend
15ml balsamic vinegar or cider vinegar
Himalayan crystal salt and ground black pepper
1 tsp chlorella powder
25g stoned black olives
15g chopped hazelnuts

Either steam asparagus for 3 minutes, or leave raw. Cut into 5cm lengths.
Arrange spinach and rocket around the edge of a serving platter, with tomato inside. Leave space in the centre for the asparagus.
Mix lemon, oil, vinegar, salt and pepper together. Drizzle over the salad.
Sprinkle chlorella, chopped olives and hazelnuts on top and serve.

Mediterranean Summer Vegetable Soup

Mediterranean Summer Vegetable Soup

One tbsp coconoil
One onion, thinly sliced
Two garlic cloves, crushed and finely chopped
One red and one green pepper, de-seeded and sliced
Two courgettes, trimmed and sliced
450g tomato, skinned and quartered
Half an aubergine, diced
One litre of vegetable stock (try kallo)
Himalayan crystal salt to taste
Four tsp vegan pesto

Heat oil in a saucepan. Add onion and garlic. Saute until translucent.
Add vegetables, stock and bring to the boil.
Simmer for 25 – 30 minutes.
Allow to cool slightly then blend.
Season to taste, then add pesto to serve.

Baba Ganoush (aubergine Dip)

Baba Ganoush

1 medium aubergine
1 garlic clove, crushed
2 vine ripened tomatoes, deseeded and finely diced
1tbsp fresh parsley, finely chopped
1 tbsp fresh coriander, finely chopped
Juice of 1 lemon
2 tbsp soya yoghurt

Under a medium grill, place aubergine which has been pricked with a fork.
Grill for 15 minutes, turning occasionally, until blackened.
Leave to cool.
Cut in half and scoop out the flesh. Place in a bowl.
Mash with a fork and stir in remaining ingredients.
Season generously and leave chill until ready to serve.

Quinoa and Red Grape Salad with Agave Nectar Dressing

Quinoa and Red Grape Salad with Agave Nectar Dressing

175g quinoa, rinsed
400ml water
225g red seedless grapes, halved
4 spring onions, chopped
4tsp agave nectar (or honey)
4tsp cider vinegar
Himalayan crystal salt and ground black pepper
2tbsp flaked almonds, toasted
To Serve: Watercress, little gem lettuce hearts

Boil quinoa for 15 minutes.
Remove from heat and leave to stand, covered, for a few minutes.
Mix quinoa with grapes, onions, honey and vinegar and seaon to taste.
Add almonds just before serving.
Surround with the salad leaves.

Vegan Burgers and Hummus

Sarah’s Vegan Burgers, Topped with Hummus

Serve with salad, sprouted beans or quinoa

Use organic ingredients where possible

Veggie Burgers

Ingredients:

Organic coconoil
1 finely chopped onion
1 carrot, grated
½ bell pepper
3 garlic cloves, smashed, peeled and finely chopped
2 tbsp tomato puree
2 tsp dried herbs
1 tsp oregano
1 tsp chlorella
2 tsp sprouted, ground flaxseed
400g kidney beans or black beans – cooked
200g brown rice, cooked
50g chopped nuts
Himalayan Crystal salt and black pepper
3 tbsp gluten free flour

Melt 1 tbsp coconoil in a saucepan.
Add onion, garlic, herbs, oregano.
Season with salt and pepper to taste. Stir fry for 5 minutes.
Chop beans and rice in a blender. Add onion mix and nuts. Blend briefly.
Chill the mix in the freezer for 15 minutes.
Dust work surface with flour. Make 6 – 8 burger shapes. Place on a baking sheet and chill.
Melt 1 tbsp of coconoil in a frying pan on a high heat. Fry burgers until brown (Approx 10 mins.)

The burgers freeze well. Defrost for 4 hours.

Houmous

Ingredients

200g/7oz chickpeas (cooked if dried or try to find glass jars or tetra packs over tins.)
2 tbsp lemon juice or more
4 garlic cloves, crushed
1 tsp ground cumin
Himalayan crystal salt
100ml/3½fl oz tahini (sesame seed paste)
4 tbsp water
2 tbsp extra virgin olive oil, hemp or Udo’s Choice oil.
1 tsp paprika

Method
Drain the chickpeas and rinse. Reserve a few whole chick peas for serving.

Combine the chickpeas, lemon juice, garlic, cumin, salt, tahini, and water in a food processor, and blend to a creamy purée.

Add more lemon juice, garlic, cumin or salt to taste. Turn out into a dinner plate, and make smooth with the back of a spoon. Drizzle with extra virgin olive oil and scatter with the reserved chickpeas.