In summer, my prerequisite for entertaining is to make as many dishes as possible before the meal unless the family and friends who visit love preparing and cooking a meal with me as much as they love eating.

These make-ahead dishes, like a tomato frittata, don’t spoil when reheated the next day. For variation, you could substitute lightly fried zucchini for tomatoes in the frittata.

Health benefits:

·   Including tomatoes in the diet can help protect against cancer, maintain healthy blood pressure, and reduce blood glucose in people with diabetes.

·   Tomatoes contain key carotenoids such as lutein and lycopene. These can protect the eye against light-induced damage.

·   Tomatoes are in the top ten fruits and vegetables for containing levels of pesticide residue. Wash tomatoes before eating.

TOMATO & TOFU FRITTATA

Makes a 22 cm (9 inch) tart

PB, V, DF, GF

1¼ cups (300 g) firm tofu

¼ cup (60 g) vegan feta

¼ cup (15 g) nutritional yeast

4 tbsp (20 g) chickpea flour

¼ cup (62 ml.) olive oil

½ red onion, roughly chopped

2 garlic cloves

1 tbsp (3 g) dried chives or Italian seasoning

1 tbsp (15 ml.) coconut aminos/ tamari

pinch of sea salt

1 tomato, deseed and chop

½ red onion, finely chop

½ cup (120 g) vegan feta, crumbled

handful parsley or basil leaves, finely chop

1 cup (100 g) medley cherry tomatoes, halve

a little vegan feta, crumbled

Preheat the oven to 190’C. Add the tofu, vegan feta, nutritional yeast, chickpea flour, olive oil, onion, garlic, herbs, coconut aminos and salt to the food processor and blend until smooth. Remove the blade and add the chopped tomato, onion, vegan feta and herbs and mix by hand. Spoon into an oiled tart dish and spread with the back of a spoon. Push the halved cherry tomatoes part way into the mixture, sprinkle with a little salt and drizzle with olive oil, crumble a little vegan feta on top. Bake for 30-35 minutes until golden. Serve warm with a scattering of fresh parsley or basil leaves.