E A S I E R • TA S T I E R • L E A N E R • G R E E N E R

‘A GLOBAL
PHENOMENON’
YOU
MAGAZINE

LIGHTER | 1
 WELC OME
At BOSH!, it’s our mission to help you get more plants on your plate, more
taste in your food and more joy out of your mealtimes. We want you to live a
long, healthy, happy life. Our aim in this book is to share with you what we’ve
learned about healthy eating and the power of plants.

Four years ago, we were slightly overweight meaties. We adopted a

plant-based diet and found our lives changed for the better. The weight fell
off, our sleep was better, and our energy levels improved. But a couple
of years later, we had become indulgent eaters, often cooking and eating
up to five meals a day as we tested recipes for our cookbooks. We had
taken our focus off health and wellbeing and were eating too many white,
processed carbs – classic vegan junk food! It was delicious, but our health
had started to suffer.

So, we made some changes and started learning a new way of living.
We learned how to balance fun food with fit food. We’ve done the hard work –
and made the mistakes – so you don’t have to. In this book we share with you
over 80 healthy recipes, meal plans and all the advice and guidance you need
to be a happier, healthier, leaner you - whether it’s every meal, or one meal at
a time.

But this isn’t a diet book. Quick diets and promises of instant transformation
don’t work in the long-term. If they sound too good to be true, that’s because
they are. With the latest diet craze you may see short-term benefits, but
these can often be at the expense of your future self.

Quick-fix diet plans can lead to an unhealthy relationship with food,

encourage a negative self-image and they can even permanently change your
body’s metabolism. More often than not, once the diet is over you’ll go back to
HEALTHY EATING NEVER LOOKED SO GOOD your old eating patterns anyway and any benefits will be reversed. We’ve all
been there.

We are going to show you how eating plants can transform your
Over 80 delicious and healthy plant-based recipes from wellbeing, for good. Making a small change to the way you eat, you can feel
the UK’s biggest selling vegan authors. incredible and live healthier. And the best part? The food is delicious!

When we adopted this plant-based way of eating, we felt more energetic,

Eating healthy food on a vegan diet hasn’t always been easy. slept better, trained better, laughed a lot more and, hopefully, we will live
It’s often either holier-than-thou salads, or fakeaways high longer, too!

in salt, fat and sugar. But not anymore!

This brand new cookbook from BOSH! is for everyone who wants to
eat delicious meals – with less fat, less sugar, and more taste! WELCOME | 3
R AINBOW ST IR- F RY

This dish is exactly what we mean when we say ‘eat the rainbow’.
Just look at all that colour! It’s a super-quick dish to cook so get
everything ready before you start. Use an oil with a high smoke point,
like rapeseed oil, so that it doesn’t burn. This stir-fry contains edamame
beans, noodles and cashew nuts, but to boost the protein even further
add a little tofu.

SERVES 2 BLENDER | FINE GRATER OR MICROPLANE | SAUCEPAN | WOK

1 red onion First, make the sauce | Peel and roughly chop the garlic | Halve the
5cm piece fresh ginger limes | Rip the stems from the chillies, cut them in half lengthways and
1 red pepper remove the seeds if you wish | Put the garlic cloves, soy sauce, sesame
40g cavolo nero oil, rice wine vinegar, chillies and coriander leaves into the blender |
50g Tenderstem broccoli Squeeze the lime juice into the blender and blitz to make a sauce | Taste,
50g baby sweetcorn tweak and season to perfection with salt and pepper | Keep to one side
1 carrot
50g frozen edamame beans Now, prep the components of the stir-fry | Peel and thinly slice the
150g wholewheat noodles red onion | Peel the ginger by scraping off the skin with a spoon, then
½ tbsp rapeseed oil grate | Trim, halve and core the red pepper, then thinly slice | Remove
1 tsp sesame oil the tough stalks from the cavolo nero and thinly slice the leaves | Trim
60g mangetout and quarter the Tenderstem broccoli lengthways | Halve the baby
salt and black pepper sweetcorn lengthways | Peel the carrot and cut it into matchsticks |
Cook the edamame following the packet instructions
FOR THE SAUCE
3 garlic cloves Trim and thinly slice the radishes | Trim and thinly slice the spring
3 limes onion | Cut the lime into wedges
1–2 fresh red Thai chillies
Now, prep the noodles | Cook the noodles following packet
½ tbsp soy sauce
instructions | Drain the noodles in a sieve, tip them back into the
1 tsp sesame oil
saucepan, pour over the sauce and toss to combine
1½ tbsp rice wine vinegar
20g fresh coriander leaves Time to make your stir-fry | Heat the rapeseed oil in the wok over a
high heat | Add the red onion, ginger, pepper and a pinch of salt and stir
TO SERVE
(or toss) for 1 minute | Add the broccoli and baby sweetcorn and stir for
25g cashews 1 minute | Add the cavolo nero, edamame and sesame oil and stir for
4 radishes 1 minute | Add the carrot and mangetout and stir for 1 minute | Tip the
1 spring onion cooked noodles into the pan and stir for 1 minute
1 lime
10g fresh coriander leaves Time to serve | Plate up the stir-fry, sprinkle it with the cashews,
1 tbsp mixed sesame seeds radish, spring onion, coriander leaves and sesame seeds and serve
immediately with the lime wedges

539 KCA L | 19G P ROT E I N | 20 G FAT | LOW S U G AR | H I G H FI B RE | PROT E I N- PACKE D

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H E ART Y, H E R BY ST E W

This warming dish makes for a perfect winter meal, and there’s no need
for any extra rice or breads as it’s so filling. It is high in protein from the
beans and lentils, and the huge amounts of fresh herbs add an extra
healthy boost of flavour and nutrients. A serving of this will give you a
good dose of vitamin C, K, A, C, folic acid and iron in your diet.

SERVES 2 FINE GRATER OR MICROPLANE | STOCK POT

3 eschalion (banana) Prep the ingredients | Peel and finely dice the shallots | Peel and grate
shallots (about 100g) the garlic | Peel and finely chop the carrots | Trim and thinly slice the
2 large garlic cloves celery | Pick the thyme and rosemary leaves from the sprigs and finely
2 carrots chop | Thinly slice the sage leaves | Slice any larger potatoes so they
1 celery stick are all a similar size | Drain and rinse the green lentils and cannellini
8 sprigs fresh thyme beans | Remove the tough stems from the cavolo nero and shred the
2 sprigs fresh rosemary leaves | Roughly chop the parsley | Halve the lemon
4 fresh sage leaves
250g new potatoes Heat the olive oil in the stock pot over a medium heat | Add the
1 x 400g tin green lentils shallots, carrots and celery and a pinch of salt to the pan and cook,
in water stirring, for 4–5 minutes | Add the garlic and stir for 1 minute | Add the
1 x 400g tin cannellini thyme and rosemary and stir for a further minute | Add the wine and
beans in water
simmer for 1 minute | Add the vegetable stock, water, bay leaf and
200g cavolo nero
mustard and bring to a gentle simmer | Add the new potatoes | Cook for
15g fresh parsley leaves
12–15 minutes until the potatoes are tender, then taste and season to
1 lemon
perfection with salt and pepper
1½ tbsp olive oil
50ml white wine
Add the lentils and cannellini beans to the stew, along with the juice
250ml vegetable stock
of half the lemon, and simmer for 3–4 minutes | Add the cavolo nero,
500ml water
sage, yeast extract, and 10g of the parsley and stir for 2 minutes | Taste
1 bay leaf
the stew, check the tenderness of the potatoes and season again with
2 tsp Dijon mustard
salt and pepper
1 tsp yeast extract (e.g.
Marmite)
Serve up the stew | Ladle the stew into bowls, squeeze over lemon
2 tbsp nutritional yeast
juice to taste, and season with salt and pepper if needed | Sprinkle with
salt and black pepper
the nutritional yeast and the remaining parsley and serve immediately
crusty wholemeal bread,
to serve with crusty wholemeal bread

590 KCA L | 32 G P ROT E I N | 1 4 G FAT | LOW FAT | LOW SUG AR | HI G H FI B RE | PROT E I N- PACKE D

56 | GREENER
SU N N Y SR I L A N K A N CU R RY

A big, rich Sri Lankan curry is one of our favourite dishes, but typically
they are super-high in saturated fat due to the coconut milk. We’ve
tempered this bad boy down, using reduced-fat coconut milk and
some water and desiccated coconut instead, but it’s still big on flavour.
Serve it on its own or, if you’re feeling extra hungry, add a portion of
brown basmati rice.

SERVES 4 PREHEAT OVEN TO 180°C | LINE A BAKING TRAY WITH

PARCHMENT PAPER | SMALL BAKING TRAY | FINE GRATER OR
1 small butternut squash MICROPLANE | LARGE SAUCEPAN OR WOK | KETTLE BOILED |
(about 400g) MEDIUM SAUCEPAN
20g cashews
1 tsp vegetable oil First, prep the squash and cashews | Trim and peel the butternut
2 large shallots squash, halve it and scoop out the seeds | Cut the squash into 2.5cm
3 large garlic cloves cubes | Spread the cubes over the lined baking tray, drizzle over the
5cm piece fresh ginger vegetable oil, season with salt and pepper, put the tray in the oven
(about 20g)
and roast for 30 minutes until tender | Toast the cashews in the oven
1 fresh green bird’s-eye
chilli on the small baking tray for the last 5–8 minutes until golden, then
1 red pepper roughly chop
1 orange pepper
Now, prep the rest of your ingredients | Peel and finely dice the
1 tsp coconut oil
shallots | Peel and grate the garlic | Peel the ginger by scraping off the
1 tsp ground turmeric
skin with a spoon, then grate | Rip the stem from the chilli, cut it in half
1 tbsp curry powder
lengthways and remove the seeds if you prefer, then finely dice | Trim,
1 tbsp black mustard
seeds halve, core and dice the peppers
1 tbsp tomato purée
Time to cook the curry! | Heat the coconut oil in the large saucepan
15 curry leaves, optional
or wok over a medium heat | Add the shallots and a pinch of salt and
200ml reduced-fat
coconut milk cook, stirring, for 5–6 minutes | Add the garlic, ginger and chilli and stir
200ml water for 1 minute | Add the turmeric, curry powder, mustard seeds, tomato
10g desiccated coconut purée and curry leaves (if using) and stir for 30 seconds | Add the
100g fresh baby spinach peppers and stir for 1 minute | Pour the coconut milk, water and half
leaves the desiccated coconut into the pan (reserve the rest to sprinkle over
½ lime the curry at the end) | Stir to combine, turn up the heat and simmer for
salt and black pepper 4–5 minutes
10g fresh coriander
leaves, optional Add the spinach and stir to wilt | Add the roasted butternut squash
cubes and fold them into the curry | Squeeze the juice from the lime
into the pan and fold it into the sauce

Taste the curry, season to perfection with salt and pepper, sprinkle
with the cashews, coriander leaves (if using) and remaining desiccated
coconut and serve immediately

213 KCAL | 6.9 G P ROTEIN | 11 G FAT | LOW FAT | LOW S UG AR | P ROTEIN-PAC KED

HEARTIER | 113
GREEN S H A KSH UK A

This gorgeously green pot of goodness uses plant-based yoghurt in

place of traditional eggs. Za’atar is a blend of dried herbs, and it is a
wonderful way to add a Middle Eastern flavour to any dish, while the
combo of fresh mint, dill and parsley keeps it tasting light and clean.
Packed with vitamins A, B5, B6, C, E and K, folic acid, potassium,
manganese and thiamine, while being high in protein and fibre – trust us,
this one is good for you!

SERVES 2 FINE GRATER OR MICROPLANE | LARGE FRYING PAN

1 leek First, prep your ingredients | Trim and thinly slice the leek | Peel and
2 garlic cloves grate the garlic | Drain and rinse the cannellini beans | Roughly chop the
1 x 400g tin cannellini mint, parsley and dill | Halve and carefully stone the avocado by tapping
beans in water the stone firmly with the heel of a knife so that it lodges in the pit, then
10g fresh mint leaves twist and remove | Scoop out and slice the avocado flesh
10g fresh parsley leaves
10g fresh dill Now, start cooking | Heat the olive oil in the large frying pan over a
1 ripe avocado medium-high heat | Add the leek and cook, stirring, for 5 minutes until
1 tbsp olive oil softened | Turn down the heat, add the garlic and stir for a further
200g frozen peas minute | Add the beans and peas and stir for 2 minutes | Add the
200g fresh spinach leaves spinach, one handful at a time, stirring constantly and allowing each
50g plant-based yoghurt batch of spinach to wilt down before adding the next
½ tsp za’atar
salt and black pepper Time to plate up | When all the spinach has wilted and the peas are
4 slices crusty wholemeal thoroughly defrosted and cooked through, take the pan off the heat,
bread, to serve stir through the parsley, dill and mint and season to perfection with
salt and pepper | Top with the yoghurt, za’atar and sliced avocado, and
serve with crusty wholemeal bread

616 KCA L | 2 7 G P ROT E I N | 25 G FAT | LOW SU G AR | HI G H FI B RE | PROT E I N- PACKE D

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ME AT Y MU SHROOM PIE

This Joe Wicks-inspired pie is topped with filo pastry. It’s hearty and
filling, but is lower in fat, processed carbs and calories (and cooks
quicker!). Make sure your vegan meat is low in salt and saturated fat.

SERVES 4 PREHEAT OVEN TO 190°C | LARGE FRYING PAN | 18 X 28CM

BAKING DISH | SAUCEPAN | KETTLE BOILED
1 onion
1 carrot First, prep the ingredients | Peel and dice the onion | Peel and dice the
2 celery sticks carrot | Trim and thinly slice the celery | Roughly chop the mushrooms |
400g mixed mushrooms Pick and roughly chop the thyme and rosemary leaves | Pick and roughly
10 sprigs fresh thyme chop the parsley leaves | Cut the vegan meat into bite-sized chunks
1 sprig fresh rosemary
Now, brown the vegan meat | Warm half a tablespoon of the olive oil
20g fresh parsley
in the large frying pan over a medium heat | Add half the vegan meat
400g vegan meat
1½ tbsp olive oil and cook, stirring, for 3–4 minutes until the chunks are browning |
1 bay leaf Transfer the browned chunks to a plate | Repeat this process with
1 tbsp tomato purée another half tablespoon of the olive oil and the remaining vegan meat
50ml red wine
Make the pie filling | Heat the remaining half tablespoon of olive oil in
250ml vegetable stock
the frying pan over a medium heat | Add the onion and a pinch of salt
4 sheets filo pastry
and cook, stirring, for 3–4 minutes | Add the carrot and celery and stir
low-fat cooking oil spray
for 2 minutes | Add the mushrooms and stir for 3–4 minutes | Add the
TO SERVE thyme, rosemary and bay leaf and stir for 1 minute until aromatic | Add
the tomato purée and stir for a further minute | Add the browned vegan
200g Tenderstem broccoli
meat and stir for 1 minute | Add the wine and stir for 1 minute | Add the
200g frozen peas
stock, increase the heat and simmer for about 10 minutes until most of
200g fresh spinach leaves
the liquid has evaporated | Add the parsley leaves | Taste and season to
1 lemon
perfection with salt and pepper | Tip into the baking dish, smooth it out
salt and black pepper
with the back of a spoon and leave to cool for 5 minutes

Make the topping | Crumple the filo pastry sheets into loose balls and
cover the dish | Spray with 4 sprays of cooking spray | Bake in the oven
for 20 minutes, until the pastry is crispy and beginning to darken

Five minutes before the pie is set to come out of the oven, trim the
broccoli | Put the broccoli and peas in a saucepan, cover with boiling
water and allow to warm through for 3–4 minutes | Put the spinach in a
colander, pour the broccoli and peas and all the hot water from the pan
into the colander (this will wilt the spinach) | Halve the lemon | Squeeze
a little lemon juice over the greens, and season with salt and pepper

Portion the pie onto plates and serve immediately with the greens

521 KCAL | 31 G P ROTEIN | 1 8G FAT | LOW FAT | LOW S UG AR | H IG H FIBR E

HEARTIER | 141
BANANA & C H O C O L ATE MO U S S E

If you have any bananas hanging out in your fruit bowl that are past
their best, then this is the recipe for you! Rich and decadent, these
little chocolate pots taste expensive so give them a whirl to wow your
buddies! If you like it sweeter, add a little more maple syrup, but be
aware this will up the calories.

SERVES 4 BLENDER

3 ripe bananas (300g Prep the ingredients and blitz | Peel and roughly chop the bananas |
peeled weight) Put the bananas, oat cream, cinnamon and maple syrup in the blender
150ml oat cream and blitz until smooth | Add the cocoa powder and blitz again
¼ tsp ground cinnamon until smooth
75ml maple syrup
150g cocoa powder Time to chill, garnish and serve | Transfer the mousse to serving
50g fresh blueberries glasses and chill for at least 30 minutes until thickened | Remove the
a handful of mint leaves glasses from the fridge, top with the blueberries and mint leaves
and serve

34 5 KCA L | 16G P ROTE I N | 1 6 G FAT | H I G H F I BR E

TREATS | 173
T ROPICA L OV E R N IG HT OATS

Make these overnight oats in advance and simply grab-and-go in the

morning. This tropical combination brings a delicious taste of sunshine
to start the day, and there is no added sugar, letting the sweetness
of the fruits shine through. Mango is full of vitamin C and the oats
are packed with beta glucans, which are great for your heart and
cholesterol, as well as releasing energy slowly.

SERVES 2 THE NIGHT BEFORE | PREHEAT OVEN TO 180°C | BAKING TRAY

| FINE GRATER OR MICROPLANE | 3 AIRTIGHT CONTAINERS
100g rolled oats
10g almonds (skin on) The night before you want to eat your Tropical Overnight Oats
10g cashews place the oats, almonds, cashews and flaked coconut on the baking
5g flaked coconut tray (keeping them separate) and bake in the oven for 5 minutes, until
20g dried fruit golden brown (be careful they don’t burn)
250ml unsweetened
plant-based milk Place the oats and dried fruit in an airtight container, pour in the
a pinch of salt milk and add the salt | Stir everything together, put the lid on and put the
1 medium mango container in the fridge
1 lime
200g unsweetened plant- Roughly chop the toasted nuts and put them in a separate container
based yoghurt along with the flaked coconut | Put the lid on and set to one side
a small handful of fresh
mint leaves Slice the mango lengthways down either side of the stone, spoon out
½ tbsp flaxseeds the flesh, cut the mango into bite-sized chunks and put the chunks in a
1 passionfruit container | Zest the lime into the container | Put the lid on the container
and put the container in the fridge

The following morning layer the overnight oats, nuts, chopped fruit,
yoghurt, mint leaves and flaxseeds | Halve the passionfruit | Serve the
oats immediately, with the passionfruit halves

491 KCAL | 1 8G P ROTEIN | 1 7G FAT | H IG H FIBR E | P ROTEIN-PAC KED

BREAKFASTS | 208
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