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  • Writer's pictureDanny Joyce | Editor

Flahavan's team up with Good4u to kick start January with Family Friendly meat-free meals

As we all take January as a time to reset and refresh for the new year Whether it’s hiking with friends, beach-walks with buddies or simply smuggling goodness into family meal-times, Flahavan’s & Good4U are bringing meat-free good food vibes with our exciting new recipe series.

If you fancy tasting a Crispy Garlic Mushroom Burger that’s to die for, or discovering just how tasty and versatile baked beans can be! If you want to show of your culinary skills, whip up a batch of Spicy Cauliflower wings with Boosted Oat Waffles

Quick and easy recipes that can be pre-prepared so that simple healthy changes are t-Oatally achievable this New Year Flahavan’s with Good4U have  created some delicious, fast, Family Friendly Meat-Free Recipes to try..

Versatile Vegan Mince

Makes: 4 portions

Prep time: 10 mins

Cooking time: 50mins

Make this mince then just use it as a base to enjoy a variety of delicious dishes. Can be used for plant based Bolognese, Keema Curry, Sloppy Joes, Spicy Mince and Lettuce Cups, Shepherds Pie, Moussaka, Tacos, Kebabs and loads more!


  • 15g Porcini mushrooms

  • 2 tbsp olive oil

  • 1 medium onion

  • 1 large carrot

  • 2 celery sticks

  • 2 cloves garlic

  • 200g chestnut mushrooms

  • 7g fresh thyme leaves

  • 1 tsp tomato puree

  • 100ml red wine

  • 125g dried green lentils

  • 1 tin chopped tomatoes

  • 1 tbsp Marmite

  • 1 packet (180g) Good4U Lentil Sprout Mix

  • 100g Flahavan’s Organic Jumbo Oats

  • 1 packet Good4U Garlic and Herb Salad Topper


  • 1. Pour 500ml of boiling water over the dried mushrooms, leave to soak. Put onion, fresh mushrooms, garlic, carrot and celery in bowl of food processor and pulse until roughly chopped or chop by hand

  • 2. Add chopped vegetables to a large saucepan over low heat with olive oil and cook for 10 mins until softened. Stirring occasionally

  • 3. Chop up the soaked mushroom (keep the soaking water) and add to saucepan with tomato puree, dried herbs, red wine and thyme and cook for about 7 minutes until the wine has reduced by half. Add the mushroom water and bring heat up to a simmering boil. Add the lentils, cook for 10 mins then reduce to a simmer with lid on for 20 mins.

  • 4. Remove lid and stir in Marmite then add in a tin of chopped tomatoes, Lentil Sprout Mix and Jumbo Oats. Cook for the last 10 minutes with the lid off. Season with salt and pepper.

  • 5. Crush the Garlic and Herb Salad Topper in a mortar and pestle or with a mini blender, add the tablespoon of flaky salt and use as a delicious vegan “parmesan”

  • 6. The mince will keep brilliantly covered in the fridge for 4 days and also freezes perfectly for up to 3 months. Just microwave to defrost! Consume immediately. Do not refreeze.

Squash and Lentil Stew with 5 minute flatbreads

A meal prep curry that is good enough for guests when accompanied by this quick oaty flatbread.

Makes: 4 large portions

Prep time: 25mins

Cooking time: 30 mins


  • 2 tbsp sesame oil

  • 1 red onion, finely chopped

  • 1 garlic clove, crushed

  • thumb-sized piece ginger, peeled and finely

  • 1 tbsp madras curry paste

  • 4 medium tomatoes

  • 1 butternut squash

  • 250g green lentils

  • 600ml vegetable stock

  • 80g bag of spinach

  • 50g Good4U Lentil Sprout Mix

  • 1 lime

  • 150g plain flour

  • 50g Flahavan’s Organic Porridge Oats

  • 4 tbsp Good4U Super Seed Salad Topper

  • ¼ tsp salt

  • 100ml warm water

  • 2 tbsp vegetable oil , plus extra for cooking


  • 1. Preheat oven to 180C. Finely chop onion, ginger and garlic and roughly chop the fresh tomatoes. Cut the butternut squash into large chunks, cover with 1 tbsp sesame oil and bake for 25 minutes.

  • 2. Add onion, ginger and garlic to a large saucepan over low heat with 1 tsp sesame oil and cook for 10 mins until softened. Stirring occasionally

  • 3. Stir in the curry paste and turn up the heat to medium, add the lentils and stock. Cook for 10 minutes

  • 4. Add the chunks of butternut squash and Breakfast boost, cook for 5 minutes. Then add the lentil sprout mix and cook for the last 5 minutes. Finish by stirring in the spinach leaves and a squeeze of lime.

  • 5. Place the flour, oats and salt in a large bowl and trickle on the water bit by bit. Mix the water and flour mixture together. Knead for 5 minutes. Divide the dough into four balls. On a clean surface, roll each ball into a circle using a rolling pin. Press 1 tbsp of super seed salad topper into the top of the flatbread with a sprinkle of salt . Heat a large frying pan. Take a sheet of kitchen paper and rub a little oil onto the surface of the pan. Cook each flatbread for about 2 minutes on each side.

  • 6. The curry will freeze without the addition of spinach and the flatbreads are best freshly made!

  • 7. To freeze, leave to cool completely, then divide between freezer bags and freeze for up to three months. Just microwave to defrost! Consume immediately. Do not refreeze.

Chipotle Bean Chilli with Spiced Crunchy Crumble

A hearty, healthy dish that brilliantly uses basics from the Cupboard


  • Light olive oil

  • 1 large carrot

  • 1 large stick celery,

  • 1 medium onion,

  • 1 clove of garlic

  • 1 green pepper (optional)

  • 3 tbsp Chipotle Paste

  • 1 tsp soy sauce

  • 2 tbsp tomato paste

  • 1 400g can of chopped tomatoes

  • 2 tins mixed beans

  • 1 tin black beans

  • 4 tbsp Good4U Immune Breakfast Boost

  • 1 tbsp bouillon powder

  • 200g Flahavan’s Organic Jumbo Oats

  • Good4U Super Sprout mix and plant based yogurt to serve


  • 1. Chop the carrot, celery, onion, garlic and green pepper (if using)

  • 2. Add the carrot, celery, onion, garlic and green pepper to a large saucepan over low heat with olive oil and cook for 10 mins until softened. Stirring occasionally

  • 3. Add tomato puree, chipotle paste, soy sauce and stir for 30 seconds, then add the drained beans. Stir fry for a minute. Add in the chopped tomatoes.

  • 4. Add the bouillon and Breakfast Boost with 400ml of hot water and simmer for 20 minutes.

  • 5. Preheat oven to 180C.Spread the Jumbo oats on a large baking sheet and cover with 1 tbsp of olive oil and 1 tbsp of chipotle paste and bake for 6 mins. Mix the warm spicy oats with Garlic and Chilli Salad Topper and sprinkle over the chilli

  • 6. This chilli is quick to cook from the cupboard and leftovers can easily be frozen in portions then reheated from frozen in the microwave. Consume immediately. Do not refreeze.

Slice and Bake Swirl Cookies

Perfect preservative-free emergency cookies that can be sliced and baked from the freezer


  • 225g vegan butter

  • 130g icing sugar 130g

  • 200g plain flour

  • 100g Flahavan’s Organic Jumbo Oats

  • 25g Good4U Immune Breakfast Boost

  • Pinch Good sea salt

  • 1 tsp Matcha Green Tea Powder

  • 1 tsp Organic Cocoa Powder


  • 1. Cream butter, sugar with an electric mixer for one minute at high speed. Scrape down the sides and beat for another half minute. The mixture should look pale and fluffy.

  • 2. Add flour, oats, and salt and mix on low speed, until just combined. Divide the dough into quarters. Gently knead the cocoa into 1 quarter and the Matcha into another quarter.

  • 3. Shap each quarter into a rectangle.

  • 4. Add each coloured dough on top of the first rectangle of plain dough and spread evenly to completely cover the first layer. Place each on a sheet of parchment paper.

  • 5. Roll the dough into a tight log, then wrap with the plastic wrap and twist the ends to close.

  • 6. Chill in the freezer, with the twisted ends tucked under the log, until firm.

  • 7. Preheat the oven to 180C. The log should be quite firm but not completely frozen. Unwrap and slice into 1/2-inch thick cookies. Place on a lined baking sheet. These cookies do spread, so keep one cookie-width of space between each one.

  • 8. Bake at 180 C for 15 minutes (slightly soft in the centre) to 20 minutes (totally crispy and crunchy).

Try these recipes for a meat free alternative.

Slán go fóill.


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