Baked beans in tomato sauce on wholemeal/grain toast – an excellent wholesome meal.
Mix and match ingredients such as mustard and cress (grow your own on the window ledge), rocket, fennel, watercress, baby spinach leaves, radish, chicory, etc.
Grow your own for a cheap, highly nutritious addition to salads, sandwiches and stir fries. Easiest ones to sprout are aduki beans, mung and soya beans, alfalfa, sesame and fenugreek seed, barley, wheat grains, and chickpeas.
Sprouts are an excellent source of unpolluted vitamins, minerals, plant enzymes, and even a little protein. Use them to spruce up sandwich fillings, salads, stir-fries, or as a side dish. If you grow them yourself using organic produce you will have created “the most live, pure, nutritious foods available” – and it’s cheap and easy! Each type of sprout has its own distinct taste; experiment and find ones you like. The most easy to grow are alfalfa, sesame and fenugreek seed; aduki, mung and soya beans; chick peas; barley and wheat grains. To sprout, you can buy special sprouter kits, or use big jam jars with a piece of butter muslin tied over the top. Remove any damaged seeds, then soak in plenty of tepid water for up to 12 hours. Drain, put in the jar, and stand it in a warm dark place. Rinse 2 to 4 times a day, always draining them well. The sprouts will be ready in 3 to 6 days and can be stored afterwards in the fridge for about a week.
Veggie stir fries
Use sesame or olive oil, virgin if possible, and take care not to overheat. Cut veg into small cubes or slithers – onion, peppers, celery, carrots, cabbage, mushrooms, beansprouts, etc, and stir fry for about 5 minutes. A teaspoon of Chinese five spice, or fresh/ground ginger goes well as do nuts (e.g. cashew, peanuts) or tofu. Can add soy sauce and/or about a cup of vegetable stock. Hundreds of variations possible by different combinations of veg and using other spices (paprika, mustard seeds, cumin, fennel).
Wholemeal Pitta Pockets
Can be filled with all kinds of things including many different salads, fish fingers, tuna, stir fries, etc.