Vegan By Mercedes Aspland / September 29, 2014 This my second offering for the Provamel No Sugar No Limits Challenge and as promised I have used their sugar free yogurt for this savoury recipe. I have to say that when I was first told about sugar free soya yogurt I was a little bit sceptical and did not think it would taste good at all. Many of my opinions on soya yogurt come from when I was at school and considered going vegan. I tried a soya yogurt and could not eat one mouthful, now my tastes could have changed but I think it is more the case that in the last 15 years the quality of these products have improved significantly. So on to the Provamel Sugar Free Natural Soya Yogurt and the nice surprise I had when opening. The first thing I noticed was that it was thick and creamy, more like greek yogurt than I had expected and it rated really good too. I could easily eat this yogurt with granola and fresh fruit for breakfast and not feel like I was missing out. As someone who monitors the glycemic load of the food I eat anything that contains no sugar is a good thing and this yogurt definitely did not disappoint. The recipe I decided to make using this lovely yogurt is slightly more complicated than the recipes I usually make but sometime it is good to challenge yourself a bit. You would never know with this recipe that I have used soya yogurt and you could easily serve the chutney to a non vegan and they would love it. There is quite a lot of preparation needed for this recipe including pressing and marinating the tofu. The marinating is taken care of in the recipe instructions but just to tell you about pressing which is more easy than you would think. The day before you want to make this dish, take the tofu out of the pack, wrap in a clean tea towel, place on a plate and put 3 or 4 heavy cookbooks on top, leave overnight. The next day you will see that a lot of the liquid has been removed from the tofu and you have a thinner, firmer block to marinate. From a health and nutrition point of view this recipe is a real winner with a good dose of vitamin C as well as vitamin A and B6 plus it is a great source of iron and calcium. The other great benefit of this recipe is the low amount of sugar it contains. It is now widely accepted that one of the biggest causes of obesity is a diet high in sugar and so anything we can do to reduce that is great. I have found that monitoring the glycemic index or load of a meal can help you to keep your sugar intake at a healthy level and this recipe fairs well in that regard with an approximate GI of 35 and an estimated GL of only 8. Served with a mixed salad this is sure to be the perfect meal for anyone on a low GL diet. Before I get on to the recipe I have to just tell you that I have really enjoyed taking part in the No Sugar No Limits Challenge from Provamel and have spent ages thinking of recipes that use yogurt so it is possible there will be more that come over the coming months! function printContent(id){ str=document.getElementById(id).innerHTML newwin=window.open(”,’printwin’,’left=100,top=100,width=822,height=600′) newwin.document.write(‘nn’) newwin.document.write(‘Print Pagen’) newwin.document.write(‘n’) newwin.document.write(‘n’) newwin.document.write(‘function chkstate(){n’) newwin.document.write(‘if(document.readyState==”complete”){n’) newwin.document.write(‘window.close()n’) newwin.document.write(‘}n’) newwin.document.write(‘else{n’) newwin.document.write(‘setTimeout(“chkstate()”,2000)n’) newwin.document.write(‘}n’) newwin.document.write(‘}n’) newwin.document.write(‘function print_win(){n’) newwin.document.write(‘window.print();n’) newwin.document.write(‘chkstate();n’) newwin.document.write(‘}n’) newwin.document.write(‘$(document).ready(function(){ $(“iframe”).remove();}) n’) newwin.document.write(‘$(document).ready(function(){ $(“#contactInfo”).remove();}) n’) newwin.document.write(‘n’) newwin.document.write(‘n’) newwin.document.write(‘n’) newwin.document.write(str) newwin.document.write(‘n’) newwin.document.write(‘n’) newwin.document.close() } Tandoori Tofu with Spelt Flatbreads and Mint Chutney Serves 4 Prep Time: 20 mins (plus extra for pressing and marinating tofu) Cook Time: 30 mins Total Time: 50 mins Ingredients Tandoori Tofu 400g/15oz pack of Firm Tofu, pressed and cut into cubes 1 Onion, cut into chunks 1 Green Pepper, cut into chunks 200g/7oz Provamel Zero Sugars Natural Yogurt 1 1/2 tbs Medium or Mild Olive Oil 1 1/2 tbs lemon Juice 1 tbs Paprika 1 1/2 tsp Ground Cumin 1/4 tsp Chilli Powder 1/2 tsp Garam Masala 1/4 tsp Ground Cardamom 2 Garlic Cloves 10g/1in Ginger Root 25g/1/4 cup Cashew Nuts 1/4 tsp Low Sodium Salt Spelt Flatbreads 90g/3/4 cup Light Spelt Flour 30g/1/4 cup Whole Grain Spelt Flour 1/4 tsp Low Sodium Salt 1 tbs Medium or Mild Olive Oil 80ml/1/3 cup Cold Water (approx) Mint Chutney 20g/2 handfuls Mint Leaves 25g/2 handfuls Coriander Leaves 200g/7oz Provamel Zero Sugars Natural Yogurt 2 Garlic Cloves 1 Green Chilli 2 tsp Ground Cumin 1-2 tbs Lemon Juice 1/4 tsp Low Sodium Salt Instructions Tandoori Tofu 1. Make sure you press your Tofu the day or night before you want to eat this meal so that you have time to get all of the moisture out. (Details of how to press tofu are above.) 2. Combine all of the ingredients apart from the tofu, onion and green pepper in a food processor or blender and blend until you have a smooth paste. 3. Mix together the tofu, onion and green pepper in a large bowl and pour over the marinade mixing well to ensure everything is covered and leave in the fridge to marinate for at least 2 hours. 4. When you are ready to eat transfer your tofu mixture to a baking tray lined with kitchen foil, spread out well and place under a hot grill for 20-30 minutes or until cooked and slightly browned, turning regularly. Spelt Flatbreads 1. Mix together the flours and salt in a bowl then pour in the oil and a bit less than the recommended water and use your hands to mix well. 2. Add more water if it does not hold together and although the dough will be slightly sticky, if you feel this is too much add a bit more flour. 3. Knead dough for 1-2 minutes then cover and set aside for 10-15 mins. 4. Knead dough again and then divide into 4 equal balls. 5. Dust your hands, the side and a rolling pin with flour, be quite generous here and take each ball at a time and roll out to about 18cm/7in rounds. You do not have to be that accurate, they will look quite rustic. 6. Take a non stick pan and heat until water will sizzle on contact with it, but it should not be smoking. 7. One at a time transfer your flatbreads to the pan and cook on one side until it puffs up slightly, then turn, press down and cook on the other side. Turn again if needed just until both sides are slightly browned. 8. Remove from the pan, cover and set aside as you cook the rest. Mint Chutney 1. Put all the ingredients in a food processor or blender and blend until combined and smooth. 2. Taste and adjust salt and lemon juice as required. To Serve 1. Layer the tandoori on top of the flatbread and pour over the mint chutney. 2. Serve with some fresh crunchy salad and wrap if wanted. Nutrition As stated above these are packed full of goodness plus of you follow a low calorie diet they fair well there too and the full nutritional information is below: Nutritional Highlights of this recipe include: Approximate GI of 35 eGL of 8 No cholesterol Very high in vitamin B6 Very high in vitamin C Very high in iron High in vitamin A High in Calcium