This week’s recipe is a collaboration with Buy Whole Foods Online, a Kent-based, family-run, international health food supplier. They provided us with some ingredients to create a healthy meal; organic tapioca flour, organic hemp seeds, cashews, and raw organic honey. Deciding what to make was like being on an episode of Ready, Steady, Cook!
We decided on grilled tofu & vegetable skewers served with a cashew satay sauce and hemp seed, tapioca flour flatbread.
We started by making cashew nut butter; simply cashews, coconut oil and pinch of salt puréed in a food processor for 20 minutes.
We then used this to make a wonderful satay sauce – a very straightforward process that combines the cashew butter with coconut milk, soya sauce, chilli flakes, honey and lime juice.
Next up we made the flatbreads. The gluten-free tapioca flour is derived from the cassava root. It’s almost 100% carbohydrate – with little or no protein, fat, fibre or minerals. For best results, it should be blended with other flour (such as coconut or almond). We studded our flatbread with toasted hemp seeds which – unlike the tapioca flour – are brimful of nutrients including protein, manganese, phosphorus, magnesium, zinc, iron and essential fatty acids.
It’s another simple recipe that, due to being yeast-free, needed no lengthy proving time.
It’s a batter rather than a dough and is cooked on a griddle or frying pan.
And, last but not least, the kebabs. Simply marinate sautéed tofu and vegetables of choice in a garlic and ginger paste – and then skewer.
To serve, grill the kebabs and reheat the breads and sauce – done! Garnish with fresh coriander or salad leaves. It’s a healthy, nutritious and delicious meal!
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- 175g/6oz tapioca flour
- 50g/1¾oz coconut flour
- 1tsp salt
- 2tbsp coconut oil
- 255ml/10fl oz lukewarm water
- 1tbsp hemp seeds, toasted
- 250g cashews (not roasted or salted/sweetened)
- 1tbsp coconut oil
- ½tsp salt
- 1 medium onion, finely chopped
- 1 tin coconut milk
- 1tsp chilli flakes (or to taste)
- 150g/5oz cashew nut butter
- 2tbsps soy sauce (a gluten-free version is available)
- juice of a lime
- generous pinch of salt
- 2tbsps raw organic honey (use date sugar or jaggery if you want a vegan version)
- Preheat your skillet on a medium flame
- Sift the flours and salt together into a large bowl; make a well in the centre
- Add the oil and water to the centre of the flour and gradually whisk together to form a batter
- Mix in the toasted hemp seeds
- When the skillet has heated, ladle a quarter of the batter in and spread the contents into a round or oval
- When the top of the flatbread is beginning to dry, flip and cook the other side until it begins to brown
- Repeat until all the batter is used up
- Put the cashews into a food processor and purée for about 10 minutes. You'll need to stop processing every few minutes and scrape the contents down from the sides to purée completely
- Add the coconut oil and salt and process for another 10 minutes - again scraping the contents down from the sides if necessary
- Over a low heat, fry the finely chopped onion in a little oil until softened but not browned
- Add the coconut milk, soy sauce, cashew nut butter, chilli flakes and salt
- Continue to cook over a low heat, stirring regularly, for approximately ½ hour
- Stir in the lime juice at the end of cooking process
- To toast, sauté the hemp seeds for just a couple of minutes in a hot wok or saucepan. Be careful, they tend to jump out of the pan like popcorn!
- Brush the griddle with a little vegetable oil to prevent the flatbread from sticking.