(UK) Food for single, lazy, cheap, wannabe-healthy vegan in shared flat?
June 20, 2017 2:58 PM Subscribe
As above! I can cook properly, but cooking by myself for myself doesn't motivate me much. I'd like to largely favour unprocessed food. I'm likely to be pretty tired initially (adapting to the 9 to 5 in London), and I'd like to keep as much of my spare time as possible for doing fun London things rather than elaborate cooking. I'm looking for suggestions and tips, e.g. "buy bags of this sort of frozen veg", and very quick and simple recipes.
(I'm pretty sure that, cooking on my own for just myself, even chopping an onion will probably seem like a big effort.) The laziness extends to not wanting to create too much washing up to do. I don't know if I'll have access to a blender or food-processor, but let's assume not. I also don't know how much fridge and freezer space I'll have.
I'd also like to try to eat plenty of vegetables (and fruit, though veg are more important) :) - would be amazing if I could figure out a way to incorporate more veg into breakfasts and lunches.
I mostly eat whole grains, except for rice, because of arsenic. (Would be nice to find a whole-grain replacement for rice.)
I'd rather replace saturated fats with liquid oils where possible. I do use spreads for sandwiches, but recommendations for avoiding this would be good. I don't consider coconut oil or milk healthy, although I use coconut milk where necessary - just prefer it to be in moderation.
I can like hummus but often don't like shop-bought hummus :( and am not sure why.
I'm not too keen on the coconut oil/starch vegan cheeses, but have liked the taste of the fermented-nut ones! But they are horribly expensive :(.
I'd rather not eat too much soy, and tofu seems to me like unnecessary work (what with the pressing) and relatively expensive compared to less-processed pulses. I do like pulses, though; my favourites are red lentils and mung beans, as they don't need soaking.
I do eat veggie burgers and veggie sausages, but I don't consider them an ideal way to eat, as they're quite processed.
I don't like most tinned baked beans. I just find them kind of bland, gloopy, and sweetish.
Not keen on using "curry powder" unless it's a really good mix (shop-bought mixes are often kind of old and uninspiring), but happy to get multiple different spices!
I'd like to experiment with miso.
Examples of how I currently eat (could do with improving, of course!):
Breakfast - most often porridge with raisins and sometimes nut butter. Sometimes muesli instead. (Would love if I could figure out a quick, easy, veg(or fruit)-heavy breakfast. Miso soup? -remember, I may not have a blender)
Lunch I struggle with, and will probably struggle with even more if I have to pre-pack it - usually I end up eating sandwiches. Nut butter, jam, veggie sausages, hummus. Would love recommendations on how to do veg or fruit sandwiches (?), or anything else quick and easy to expand my repertoire.
Dinner: current go-tos include - jarred pasta sauce with pasta (and maybe some microwaved frozen veg); stir-fried veg with rice; rice with Thai green curry made with shop-bought curry paste, coconut milk, frozen veg; veg burgers or sausages with chips. I LOVE Indian curry (dal) too - here's where I use pulses - but this mostly happens when cooking with friends, not on my own.
Any other grain suggestions would be welcome too :). But it would need to be cheap (e.g. no quinoa) and not take excessively long to cook. Maybe millet?
Thank you!
(I'm pretty sure that, cooking on my own for just myself, even chopping an onion will probably seem like a big effort.) The laziness extends to not wanting to create too much washing up to do. I don't know if I'll have access to a blender or food-processor, but let's assume not. I also don't know how much fridge and freezer space I'll have.
I'd also like to try to eat plenty of vegetables (and fruit, though veg are more important) :) - would be amazing if I could figure out a way to incorporate more veg into breakfasts and lunches.
I mostly eat whole grains, except for rice, because of arsenic. (Would be nice to find a whole-grain replacement for rice.)
I'd rather replace saturated fats with liquid oils where possible. I do use spreads for sandwiches, but recommendations for avoiding this would be good. I don't consider coconut oil or milk healthy, although I use coconut milk where necessary - just prefer it to be in moderation.
I can like hummus but often don't like shop-bought hummus :( and am not sure why.
I'm not too keen on the coconut oil/starch vegan cheeses, but have liked the taste of the fermented-nut ones! But they are horribly expensive :(.
I'd rather not eat too much soy, and tofu seems to me like unnecessary work (what with the pressing) and relatively expensive compared to less-processed pulses. I do like pulses, though; my favourites are red lentils and mung beans, as they don't need soaking.
I do eat veggie burgers and veggie sausages, but I don't consider them an ideal way to eat, as they're quite processed.
I don't like most tinned baked beans. I just find them kind of bland, gloopy, and sweetish.
Not keen on using "curry powder" unless it's a really good mix (shop-bought mixes are often kind of old and uninspiring), but happy to get multiple different spices!
I'd like to experiment with miso.
Examples of how I currently eat (could do with improving, of course!):
Breakfast - most often porridge with raisins and sometimes nut butter. Sometimes muesli instead. (Would love if I could figure out a quick, easy, veg(or fruit)-heavy breakfast. Miso soup? -remember, I may not have a blender)
Lunch I struggle with, and will probably struggle with even more if I have to pre-pack it - usually I end up eating sandwiches. Nut butter, jam, veggie sausages, hummus. Would love recommendations on how to do veg or fruit sandwiches (?), or anything else quick and easy to expand my repertoire.
Dinner: current go-tos include - jarred pasta sauce with pasta (and maybe some microwaved frozen veg); stir-fried veg with rice; rice with Thai green curry made with shop-bought curry paste, coconut milk, frozen veg; veg burgers or sausages with chips. I LOVE Indian curry (dal) too - here's where I use pulses - but this mostly happens when cooking with friends, not on my own.
Any other grain suggestions would be welcome too :). But it would need to be cheap (e.g. no quinoa) and not take excessively long to cook. Maybe millet?
Thank you!
Buckwheat is the grain that your life is missing (and probably pearl barley, but I'm coeliac, so I don't know about that). Also, you're missing out on nuts, which you must buy from Lidl, for price, and quality. Pumpkin and sunflower seeds are also very useful (e.g. in porridge)
Wherever you end up, get yourself a stick blender, and you can make a very good tomato soup with tinned tomatoes, beetroot, tofu and seasoning, all blended up. There's no need to press most tofu that you buy. Tofoo is an excellent brand, but the ubiquitous Cauldron foods one can be used straight out of the packet.
Also buy tempeh, and a locally fermented sauerkraut. They'll make you feel really well.
posted by ambrosen at 4:17 PM on June 20, 2017 [1 favorite]
Wherever you end up, get yourself a stick blender, and you can make a very good tomato soup with tinned tomatoes, beetroot, tofu and seasoning, all blended up. There's no need to press most tofu that you buy. Tofoo is an excellent brand, but the ubiquitous Cauldron foods one can be used straight out of the packet.
Also buy tempeh, and a locally fermented sauerkraut. They'll make you feel really well.
posted by ambrosen at 4:17 PM on June 20, 2017 [1 favorite]
Do you like barley? Depending on how you treat it it can have very different textures and tastes. If you toast it dry it takes on a wonderful nuttiness that mixes into the whole cooked dish. If you cook it just al dente and marinate it in a dressing it gets chewy in that good way. If you let it fully bloom in a broth it is tender and thickens liquids but not too much. Since it's such a robust grain you can make a big batch of it and it will last for days in the fridge with little loss of integrity.
My favorite frozen vegetable trick is chopped kale, if you can find it. Often it is dirt cheap. No tedious washing and chopping and cleanup, just use a bit at a time and pop the rest back in the freezer.
To use it cold, spread it out on a baking sheet, pour boiling water from the kettle over it, and then scoop with a slotted spoon into an ice bath. Drain that and squeeze out excess water. (You can totally skip washing the bowl and baking sheet imo). Toss with strongly flavored dressing, whatever fresh vegetables you have, maybe some left over roasted sweet potatoes, some of that barley, toasted pecans.
To use it hot is much simpler. Just pop it directly from frozen into a pan with whatever lipids you're using and sauté until tender. Good breakfast would be tofu scramble with kale and chili spices. You can put it in any soup that you want some greens in, like a minestrone or tomato, or in place of more difficult to find greens in Asian soups, just sauté it and set it aside, the hot soup will warm it through but you need to cook off the frozen taste first. Or mix it into fillings for tacos or burritos with black beans and sweet potato and garlic. You can pretty much add a handful of it to whatever whenever you say "I need greens" and be good.
posted by Mizu at 4:31 PM on June 20, 2017
My favorite frozen vegetable trick is chopped kale, if you can find it. Often it is dirt cheap. No tedious washing and chopping and cleanup, just use a bit at a time and pop the rest back in the freezer.
To use it cold, spread it out on a baking sheet, pour boiling water from the kettle over it, and then scoop with a slotted spoon into an ice bath. Drain that and squeeze out excess water. (You can totally skip washing the bowl and baking sheet imo). Toss with strongly flavored dressing, whatever fresh vegetables you have, maybe some left over roasted sweet potatoes, some of that barley, toasted pecans.
To use it hot is much simpler. Just pop it directly from frozen into a pan with whatever lipids you're using and sauté until tender. Good breakfast would be tofu scramble with kale and chili spices. You can put it in any soup that you want some greens in, like a minestrone or tomato, or in place of more difficult to find greens in Asian soups, just sauté it and set it aside, the hot soup will warm it through but you need to cook off the frozen taste first. Or mix it into fillings for tacos or burritos with black beans and sweet potato and garlic. You can pretty much add a handful of it to whatever whenever you say "I need greens" and be good.
posted by Mizu at 4:31 PM on June 20, 2017
I made up a soup-type recipe the other day, which does involve cutting two vegetables but is otherwise quite easy:
You will need:
* One onion (diced)
* One sweet potato (cubed)
* One can of diced tomatoes
* One can of butter beans
* One bag of frozen vegetables (I used a bag of "winter vegetables" with carrot, broccoli and beans. I also added some peas from a bag of frozen peas I still have in the freezer)
* Two teaspoons of stock powder
* 1 - 2 litres of water (boiled in the kettle)
* Salt, pepper, and spices of choice (I used chilli flakes and coriander powder) to season
Fry the onion in oil until it is quite soft and a little bit brown.
Add the sweet potato and tiny bit more oil. Fry for a couple of minutes. If the vegetables start to stick even before the couple of minutes is up, you can abandon trying to fry the potato and move on to the next step.
Add your stock powder and some spices and stir until sweet potato and onion are evenly covered.
Add can of tomatoes and the hot water. I would add enough water that there seems to be twice as much liquid as sweet potato.
Give it a good stir and put the lid on. Let simmer until the sweet potatoes are soft.
Add your frozen vegetables and the butter beans. Bring back to a low boil and simmer for 1 - 2 minutes.
Taste it and then season how you like it. I usually add a little salt to round out the flavour of the stock, more pepper, and more chilli.
This should make several serves. When I portioned it out, I served some like soup (more liquid) and some like a bowl of really delicious cooked vegetables. I served the last unfrozen portion with a bowl of wholegrain pasta last night, but I still have two serves in the freezer for days when I realise I have no food.
posted by kinddieserzeit at 4:37 PM on June 20, 2017 [1 favorite]
You will need:
* One onion (diced)
* One sweet potato (cubed)
* One can of diced tomatoes
* One can of butter beans
* One bag of frozen vegetables (I used a bag of "winter vegetables" with carrot, broccoli and beans. I also added some peas from a bag of frozen peas I still have in the freezer)
* Two teaspoons of stock powder
* 1 - 2 litres of water (boiled in the kettle)
* Salt, pepper, and spices of choice (I used chilli flakes and coriander powder) to season
Fry the onion in oil until it is quite soft and a little bit brown.
Add the sweet potato and tiny bit more oil. Fry for a couple of minutes. If the vegetables start to stick even before the couple of minutes is up, you can abandon trying to fry the potato and move on to the next step.
Add your stock powder and some spices and stir until sweet potato and onion are evenly covered.
Add can of tomatoes and the hot water. I would add enough water that there seems to be twice as much liquid as sweet potato.
Give it a good stir and put the lid on. Let simmer until the sweet potatoes are soft.
Add your frozen vegetables and the butter beans. Bring back to a low boil and simmer for 1 - 2 minutes.
Taste it and then season how you like it. I usually add a little salt to round out the flavour of the stock, more pepper, and more chilli.
This should make several serves. When I portioned it out, I served some like soup (more liquid) and some like a bowl of really delicious cooked vegetables. I served the last unfrozen portion with a bowl of wholegrain pasta last night, but I still have two serves in the freezer for days when I realise I have no food.
posted by kinddieserzeit at 4:37 PM on June 20, 2017 [1 favorite]
Response by poster: Great suggestions folks :)
ambrosen, I've never used tempeh or sauerkraut; any suggestions? I have tasted (and LOVED) kimchi, but not sure if it's similar to sauerkraut or really what I'd do with it other than taste it at a vegan festival. What seasoning would you use for your soup? Nuts and seeds: I do eat them, but mostly just sort of snackily. Did you have ideas for using them in recipes, or did you just mean for snacks?
Just to check (Mizu): what kind of barley are we talking about? My understanding is that pearl barley is not a whole grain, while pot barley takes a long time to cook.
Kale: I am not sure I can eat much of it. My digestive system seems to be sensitive to some leafy vegetables :( so I have rather avoided kale, thinking it was causing me pain. Spinach seems to be more OK. I don't know if kale really is the culprit. It's hard to be sure what's causing issues, since sometimes it just seems to happen randomly (stress). (I've seen a doc, so no actual concerns here.)
I should mention! I'm not keen on avocado, that millennial staple.
posted by tangerine_poppies at 4:43 PM on June 20, 2017
ambrosen, I've never used tempeh or sauerkraut; any suggestions? I have tasted (and LOVED) kimchi, but not sure if it's similar to sauerkraut or really what I'd do with it other than taste it at a vegan festival. What seasoning would you use for your soup? Nuts and seeds: I do eat them, but mostly just sort of snackily. Did you have ideas for using them in recipes, or did you just mean for snacks?
Just to check (Mizu): what kind of barley are we talking about? My understanding is that pearl barley is not a whole grain, while pot barley takes a long time to cook.
Kale: I am not sure I can eat much of it. My digestive system seems to be sensitive to some leafy vegetables :( so I have rather avoided kale, thinking it was causing me pain. Spinach seems to be more OK. I don't know if kale really is the culprit. It's hard to be sure what's causing issues, since sometimes it just seems to happen randomly (stress). (I've seen a doc, so no actual concerns here.)
I should mention! I'm not keen on avocado, that millennial staple.
posted by tangerine_poppies at 4:43 PM on June 20, 2017
My grain suggestion would be pearl couscous. It's about 100 times tastier than regular couscous. At my supermarket they sell boxes of pearl couscous for $5 in one section, but you can get the same amount for just a couple of dollars in the kosher section, so be mindful of where you buy it.
posted by kinddieserzeit at 4:44 PM on June 20, 2017
posted by kinddieserzeit at 4:44 PM on June 20, 2017
Ambrosen is right about the buckwheat. I recommend roasting/toasting it in the pan (turn heat to high and stir) before boiling with 2 cups water to 1 cup buckwheat.
posted by 8603 at 5:03 PM on June 20, 2017
posted by 8603 at 5:03 PM on June 20, 2017
I know you said you might not have a blender, but you can get a small smoothie-sized one very cheaply to add more fruit and veggies to your breakfast. My vegan version:
~3/4 cup almond milk
A few slices frozen banana (cut up a couple and freeze, then portion out of the freezer as needed)
A handful of other frozen fruit (I buy bags of mixed berries or other mixed fruit, already frozen)
1/2 date or a drizzle of honey or maple syrup (optional)
A handful of spinach
A spoonful of almond butter for fat/protein
Super quick and easy, and you get lots of fruit and veg into your breakfast! You can switch around the fruits for variety.
posted by rainbowbrite at 5:06 PM on June 20, 2017 [1 favorite]
~3/4 cup almond milk
A few slices frozen banana (cut up a couple and freeze, then portion out of the freezer as needed)
A handful of other frozen fruit (I buy bags of mixed berries or other mixed fruit, already frozen)
1/2 date or a drizzle of honey or maple syrup (optional)
A handful of spinach
A spoonful of almond butter for fat/protein
Super quick and easy, and you get lots of fruit and veg into your breakfast! You can switch around the fruits for variety.
posted by rainbowbrite at 5:06 PM on June 20, 2017 [1 favorite]
I usually use pearl barley but i'm also an omnivore with vastly less stringest dietary choices than you, I just tend to crave and enjoy a lot of vegan/"healthy"/"whole" kinds of foods. Pearl barley isn't technically a whole grain but if you can get the kind that is a darker tan it's only partially hulled, and even the more refined stuff is much more nutritious and tasty than other refined grains. I've cooked plenty with whole grain barley, and I like it but it takes foreeeeever to cook. If you become adept with a slow cooker, it's much simpler, and it will hold up well in the fridge or freezer and can be easily added into all sorts of things. Like the difference is something between forty five minutes for the pearled barley to two hours for the whole grain barley, which is frankly just a pain for me. It's up to you and your priorities - you are asking a LOT with the combo of cheap/lazy/vegan/healthy and you're going to have to either step up in terms of effort and cost or make some compromises on ingredients. Luckily barley is really cheap in any form you find it, so you should get a few different types and experiment, see what you like and feel comfortable with.
Kimchi is magically delicious, but unless you are near an asian market it can be kind of pricey. I love making my own but I'm a big home cook with tons of time on my hands. You'll also need to check and be sure it's vegan kimchi. Most kimchi has fish sauce or fermented shrimp or sometimes even raw oysters as part of the flavor base. Extremely delicious vegan kimchi is out there but I don't know what the kimchi situation is in the UK.
posted by Mizu at 5:11 PM on June 20, 2017
Kimchi is magically delicious, but unless you are near an asian market it can be kind of pricey. I love making my own but I'm a big home cook with tons of time on my hands. You'll also need to check and be sure it's vegan kimchi. Most kimchi has fish sauce or fermented shrimp or sometimes even raw oysters as part of the flavor base. Extremely delicious vegan kimchi is out there but I don't know what the kimchi situation is in the UK.
posted by Mizu at 5:11 PM on June 20, 2017
Falafel! Most of the box mixes are perfectly fine and just require a bowl and water. I don't even bother frying them, I just roast them for a bit in olive oil in the oven until toasty. Pair with a salad and/or couscous; pour a little tahini on top and drizzle some hot pepper sauce or harissa. If you feel like a little chopping, it's even better with some onion and tomato, but you can also buy tinned or canned pickled veg/olives to make it a little more interesting. Very easy to reheat and they travel well for lunch.
posted by jetlagaddict at 8:13 PM on June 20, 2017
posted by jetlagaddict at 8:13 PM on June 20, 2017
I've started to use bulgar wheat instead of rice sometimes.
My go to meal when I was sharing was roast veg on top of a carb, pasta, rice, couscous, with pesto (use whatever vegan sauce you prefer, or even just a good drizzle of nice olive oil). You can add some chickpeas or other beans (tinned or pre cooked) to the vegetables about five minutes before they're done. Dead quick to prepare, you can use just about any veg you like, chop them up, chuck in a roasting tray, cover with some oil add herbs, spices, garlic, whatever, roast for 30-45 minutes depending on how chunky the vegetables are. Much better than microwave frozen veg.
If I'm being really organised, I'll have made a big vat of tomato sauce and frozen that in batches and I'll have that with the roast veg.
Great for lunch as well, I will sometimes make a big batch of roast veg that I can keep in the fridge for a few days and have it with humous in sandwiches and wraps. Or make a salad with it and a grain, beans/lentils, some fresh lettuce/spinach and a splash of oil and vinegar.
Also my top tip for work lunches, if there is space in a fridge at work, take the bits for lunch in and keep them in the work fridge. Make your lunch at work, saves on time in the morning.
I often just buy a load of yellow sticker veg and use that. And make soup out of what's leftover.
posted by Helga-woo at 10:08 PM on June 20, 2017
My go to meal when I was sharing was roast veg on top of a carb, pasta, rice, couscous, with pesto (use whatever vegan sauce you prefer, or even just a good drizzle of nice olive oil). You can add some chickpeas or other beans (tinned or pre cooked) to the vegetables about five minutes before they're done. Dead quick to prepare, you can use just about any veg you like, chop them up, chuck in a roasting tray, cover with some oil add herbs, spices, garlic, whatever, roast for 30-45 minutes depending on how chunky the vegetables are. Much better than microwave frozen veg.
If I'm being really organised, I'll have made a big vat of tomato sauce and frozen that in batches and I'll have that with the roast veg.
Great for lunch as well, I will sometimes make a big batch of roast veg that I can keep in the fridge for a few days and have it with humous in sandwiches and wraps. Or make a salad with it and a grain, beans/lentils, some fresh lettuce/spinach and a splash of oil and vinegar.
Also my top tip for work lunches, if there is space in a fridge at work, take the bits for lunch in and keep them in the work fridge. Make your lunch at work, saves on time in the morning.
I often just buy a load of yellow sticker veg and use that. And make soup out of what's leftover.
posted by Helga-woo at 10:08 PM on June 20, 2017
Chia porridge might be a good breakfast for you. No cooking required, mixes well with fruit, just have to remember to set it up in the fridge the night before.
posted by bq at 10:37 PM on June 20, 2017
posted by bq at 10:37 PM on June 20, 2017
Coming in with another recommendation for bulghur (bulgur? bulgar? anyway you get the idea...) wheat. It makes a great substitute in curries and other dishes for rice and is more nutritious than couscous. And it's super easy to prepare--just do a 1:2 ratio of bulghur wheat to water, boil water, pour it over the bulghur, cover it with something, and let it sit for 20 minutes or so. You can drain off any excess water when it's done.
posted by tiger tiger at 12:24 AM on June 21, 2017
posted by tiger tiger at 12:24 AM on June 21, 2017
Depending on which bit of London you will be living in, you may also have access to awesome shops with foods of different cultures. Many have amazing ready prepared foods that will suit your tastes.
posted by kadia_a at 2:05 AM on June 21, 2017
posted by kadia_a at 2:05 AM on June 21, 2017
Some breakfast tips:
#1. Chop (the easiest way is with a food chopper but it works well manually too) and mix a carrot, an apple and a piece of celery. When ready, add sunflower and pumpkin seeds. Simple, quick, healthy and vegan :)...
#2. Mix uncooked quinoa, sesame seeds, millet, buckwheat, flaxseed, amaranth grains, chia seeds and grind them. Add lemon juice or orange juice to this mixture. Garnish with bananas, apple, berries and other fruits of your choice. More about the health benefits and the whole science behind this recipe, here.
#3. Chop & mix almonds, sunflower seeds (both soaked overnight) and an apple. Serve on slices of avocado.
posted by fithea at 3:20 AM on October 17, 2017
#1. Chop (the easiest way is with a food chopper but it works well manually too) and mix a carrot, an apple and a piece of celery. When ready, add sunflower and pumpkin seeds. Simple, quick, healthy and vegan :)...
#2. Mix uncooked quinoa, sesame seeds, millet, buckwheat, flaxseed, amaranth grains, chia seeds and grind them. Add lemon juice or orange juice to this mixture. Garnish with bananas, apple, berries and other fruits of your choice. More about the health benefits and the whole science behind this recipe, here.
#3. Chop & mix almonds, sunflower seeds (both soaked overnight) and an apple. Serve on slices of avocado.
posted by fithea at 3:20 AM on October 17, 2017
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Also remember couscous for dinner/launch purposes is super-easy to prep. Boil water, a tablespoon of tomato paste + cousous. Leave to soak for 5 minutes and top with sliced spring onion and whatever you have kicking about. Or leave out the tomato paste but use harissa instead and mix in some raisins & chopped nuts.
posted by kariebookish at 3:35 PM on June 20, 2017 [2 favorites]