2015-04-28

Applesauce Baked Oatmeal

Yield: 12 muffins







INGREDIENTS:


270g porridge oats / rolled oats
80g light brown sugar
2tsp baking powder
50g dried cranberry
50g chopped pecans
2 eggs
250ml applesauce
250ml unsweetened almond milk
1tsp vanilla extract

1 In a big mixing bowl, combine all dry ingredients. In another mixing bowl, whisk together all wet ingredients.

2 Pour the wet into the dry. Mix until just combined.

3 Scoop batter into greased, or silicone muffin cups.

4 Bake in preheated oven at 190c for 30 minutes.


D E L I C I O U S !

2015-04-27

White Bean Chocolate Chips Cookies

Yield: 18 cookies



INGREDIENTS:

235g white bean drained from can
45g rolled / porridge / quick oats
65g peanut butter
90g honey
1tsp vanilla extract
1tsp baking powder
1/4tsp baking soda
1/4tsp salt
60g dark chocolate chips/chunks

1 Preheat oven to 180c.  Line a baking sheet with parchment paper.

2 Have all ingredients, except chocolate chunks, well combined by using a food processor.  Then, with a spatula fold in chocolate chunks.

3 Scoop one tablespoon of batter per cookie onto prepared baking sheet.  The cookies do not spread much, so there is no need to leave lots of space between them.

4 Bake for 12-15 minutes until golden brown.  Let cool on wire rack before serving and storage.

2015-04-26

Vegan Banana Chocolate Chips Muffins

Yield: 6 muffins






INGREDIENTS:



200g peeled ripe banana, mashed (~2 bananas)

100ml unsweetened almond/soy milk

120g plain flour

1tsp baking powder

40g chopped walnuts / dark chocolate chips

1. Preheat oven to 180C. Grease 6 muffin cups.

2. Whisk together all wet ingredients in one bowl, and combine the dry in another. 

3. Pour the wet into the dry and stir until just blended.

4. Spoon the batter into the greased muffin cups. Bake in preheated oven for 25 minute

2015-04-25

Flourless Peanut Butter Cookies

Yield: 14 Cookies








INGREDIENTS:

50g light brown sugar
1 egg
1tsp vanilla extract
250g peanut butter (regular store-bought, crunchy)

1 Preheat oven to 180. Line a baking sheet with parchment paper.

2 Mix all ingredients in a bowl until well combined.

3 Per cookie scoop a tablespoon of batter onto the lined baking sheet. Slightly flatten each cookie using the back of a spoon. 

4 Bake in preheated oven for 12 minutes. Let cool completely before serving and storage.

2015-04-24

Chicken & Black Rice Salad

Number of Servings: 4




INGREDIENTS:


THE SALAD
- 140g(dry weight) black rice, cooked
- 2 red bell peppers, diced
- 230g roasted chicken, sliced
- cilantro and mint, coarsely chopped

THE DRESSING
- 1tbsp extra virgin olive oil
- 1tbsp rice wine vinegar
- 1tbsp soy sauce
- 1/2tsp sesame oil
- 1tsp sugar
- 1/2tsp ground ginger
- 1 jalapeno, seeded and minced
- 6 garlic cloves, minced
- juice of 1 lime

1. Place all ingredients of the salad in a big bowl.

2. Pour the dressing over the salad. Toss well.

3. Chill for hours before serving.

2015-04-23

Overnight Oats

For 1 Serving:








The Base:

5tbsp rolled oats
2tsp chia seeds
5tbsp unsweetened almond milk or soy milk or rice milk…
5tbsp fat-free plain Greek yoghurt


The Topping (option 1):

Honey + Unsweetened Cocoa Powder + Fresh Raspberries + Shaved Chocolate


The Topping (option 2):

Vanilla Extract + Blueberry Jam + Fresh Blueberries + Lemon Zest


The Topping (option 3):

Honey + Peanut Butter + Banana Slices + Chopped Walnuts


The Topping (option: ENDLESS)

2015-04-22

Avocado Chocolate Mousse

Number of Servings: 4





INGREDIENTS:

- 2 ripe avocados
- 50g honey
- 2tbsp unsweetened almond/soy milk
- 3tbsp unsweetened cocoa powder
- ½tsp coffee granules
- ½tsp vanilla extract
- pinch of salt
- raspberries to garnish

1. Roughly cube avocados. Blend in a food processor until smooth.

2. Add in all other ingredients. Blend until smooth

3. Transfer the mousse into serving glasses and garnish with raspberries.

4. Chill for hours before serving.

2015-04-21

Italian Tuna Rice Salad

Number of Servings: 8


INGREDIENTS

- 300g Arborio rice
- 450g tuna drained from can
- 160g sweet corn drained from can
- 160g pitted and chopped green olives
- 335g cherry tomatoes, halved
- 2tbsp extra virgin olive oil
- ¼tsp salt
- ¼tsp ground black pepper
- juice of 1 lemon
- 5 hard boiled eggs, peeled and chopped

1. Cook the rice by rice cooker, drain and add to a big bowl.

2. Add in all other ingredients and toss everything together well.

3. Refrigerate for hours before serving.

2015-04-19

Peanut Butter Mug Cake

Number of Servings: 2



INGREDIENTS:


2 egg whites

4tbsp crunchy peanut butter

2tbsp unsweetened almond milk

1/4tsp vanilla extract

4tbsp ground almond

1tbsp brown sugar

1/2tsp baking powder

1 Spray two ramekins or mugs with non-stick cooking spray.

2 Mix all ingredients in a bowl until everything is well combined.

3 Divide the batter into ramekins.

4 Microwave (800W) each for 1 minute 15 seconds.

5 Leave mug cakes to cool and ENJOY!!!!!

Brownie Mug Cake

Number of Servings: 2





INGREDIENTS:

4tbsp ground almond
3tbsp brown sugar
3tbsp unsweetened cocoa powder
1/2tsp baking powder
1 egg white
2tbsp unsweetened almond milk
2tsp melted coconut oil
1/2tsp vanilla extract

1 Spray two ramekins or mugs with non-stick cooking spray.

2 Mix all ingredients in a bowl until everything is well combined.

3 Divide the batter into ramekins.

4 Microwave (800W) each for 1 minute.

5 Leave mug cakes to cool and ENJOY!!!!!

2015-04-15

Noodles with Veggies in Peanut Sauce

Number of Servings: 8

INGREDIENTS:

375g wholewheat egg noodles
½tbsp sesame oil
½tsp crushed chilli
8 green onions, chopped
700g mixed vegetables, shredded
150g roasted peanuts, chopped

(the sauce):
112g peanut butter
6 garlic cloves, minced
1tsp ground ginger
1½tsp hot chilli powder
135ml water
2tbsp lemon/lime juice or white vinegar
2tbsp soy sauce
1½tbsp honey

1 Process all ingredients of the sauce in a blender until smooth.

2 Cook noodles according to package instructions. 

3 Meanwhile, Heat oil, chilli and half of the green onions in a saute pan over medium heat. Then, add vegetables and stir-fry for five minutes.

4 Have the cooked noodles drained and combined with the pan of vegetables. Pour in the peanut sauce. Toss until everything is well combined.

5 Transfer noodles to serving bowls. Top with the remaining green onions and chopped peanuts. ENJOY!

Oatmeal Cranberry Sauce Muffins

Yield: 12 muffins


INGREDIENTS:

2 eggs
60g light brown sugar
80ml light olive oil
zest of 1 orange
120ml cranberry sauce
128g plain flour
128g porridge oats
2tsp baking powder
½tsp salt
½tsp ground cinnamon
¼tsp ground nutmeg
⅛tsp ground cloves
⅛tsp ground ginger
120ml water
120ml chopped pecans

1 In a big mixing bowl, whisk together eggs, sugar, oil, orange zest, and cranberry sauce.

2 In another bowl, combine flour, oats, baking powder, salt, and all spices.

3 Add half of the dry mixture to the wet, whisk to combine. Then add half of the water, whisk to combine. Repeat this step once.

4 Scoop batter into greased, or silicone muffins cups. Top each with chopped pecans.

5 Bake in preheated oven at 200c for 18 minutes.

2015-04-14

Salmon Salad Sandwich

Number of servings: 4



INGREDIENTS:


- 2 stalks of celery, finely diced

- 1 brown onion, finely diced

- 200-250g canned wild salmon, drained

- 3tbsp fat-free plain greek yoghurt

- ground black pepper

- a couple handfuls of watercress

- wholemeal sandwich bread


In a mixing bowl combine celery, onion, salmon, yoghurt, and black pepper.

Place a layer of watercress on the bottom half of sandwich bread and top with a scoop of salmon salad. 


Delicious and great for picnic!!

2015-04-13

Coconut Smoothie 3 Delicious Ways!

Number of Servings: 2


BASIC INGREDIENTS:
3tbsp dried sweetened coconut
200ml light coconut milk (75kcal per 100ml)
200ml coconut rice milk (20kcal per 100ml)


Peach Orange Coconut Smoothie:
+ 240g peach flesh
+ 1 large orange

Mango Pineapple Coconut Smoothie:
+ 255g mango flesh
+ 255g pineapple

Banana Apple Coconut Smoothie:
+ 1 large banana
+ 2 medium apples

2015-04-12

Spinach Tortellini Salad

Number of servings: 4






INGREDIENTS:

- 400g spinach & ricotta tortellini, cooked and drained

- 95g pesto

- 335g cherry tomatoes, halved

- 160 pitted black olives, halved

- 185g garden peas

- 160g spinach


Just toss everything well in a big bowl and chill for hours before serving!

2015-04-10

Italian-Style Potato Salad

Number of Servings: 8



INGREDIENTS:

1.5kg potatoes, cubed
4 cloves of garlic, minced
2 red onions, finely chopped
480g drained canned artichoke hearts, roughly chopped
200g sliced black olives
2tbsp extra virgin olive oil
4tbsp white vinegar
20g fresh parsely, chopped
salt and ground black pepper to taste

1 Place potatoes in a saucepan, and add water until all pieces are well covered. Add pinch of salt. When it comes to a boil, simmer for 5-10 more minutes on low heat. The potatoes should be just fork-tender, but not over cooked. Have them drained and set aside.

2 In a big mixing bowl, add all other ingredients and toss well. Add potatoes and salt and black pepper. Toss well. Refrigerate for hours before serving.

2015-04-09

Cinnamon Apple Chunks Muffins

Yield: 14 muffins


INGREDIENTS:

100g rolled oats
156g plain flour
2tsp baking soda
2tsp ground cinnamon
2 egg whites
125ml honey
60ml vegetable oil
180ml unsweetened soy milk
125ml sweetened applesauce
2 small apples cut into small cubes

1 Combine all dry ingredients together with apple cubes in one bowl, and all wet in another.

2 Pour the wet into the dry. Stir and fold just until well combined.

3 Divide batter into 14 silicon muffin cups.

4 Bake in preheated oven at 180c for 20 minutes.


ENJOY!

2015-04-08

Easy Vegan Spaghetti in Tomato Sauce

Number of Servings: 8


INGREDIENTS:

- 1/2tbsp light olive oil
- 1 brown onion, finely sliced
- 4 cloves of garlic, minced
- 600g bell peppers, seeded & finely sliced
- 300g carrots, cut into thin strips
- 1/2tsp salt
- 1/2tsp dried mixed herb
- 1/2tsp hot chilli powder
- 1/2tsp light brown sugar
- 6tbsp ketchup tomato sauce
- 400g chopped tomatoes in juice
- 500g whole-wheat spaghetti

1 Sauté onion, garlic, bell peppers, carrots for 6 minutes.

2 Add salt, dried herb, chilli powder, sugar, ketchup, and tomatoes and juice. Stir well and cook for 2 minutes.

3 Now, add spaghetti to boiling water. Continue to cook the veggies tomato sauce for the last 10 minutes.

4 Toss cooked and drained pasta in vegan tomato sauce.

ENJOY!

2015-04-02

Roasted Broccoli Pasta Salad

Number of servings: 8


INGREDIENTS

- 2 broccoli heads (~760g), cut into bite-size pieces
- 1 red bell pepper (~130g), cut into small strips
- 60g walnuts, broken into small pieces
- 2 carrots (~130g), cut into small strips
- 160g pitted black olives
- 500g wholewheat penne pasta
- 3tbsp extra virgin olive oil
- juice of 1 lemon
- 6 garlic cloves, minced
- salt and ground black pepper

1. Place broccoli and red bell pepper on two separate baking sheets. Toss with some oil, salt and ground black pepper. Roast both vegetables in preheated oven set at 220c for 20 minutes.

2. Then, toast walnuts at 200c for 10 minutes.

3. Cook pasta in boiling water according to package’s instruction. Drain and rinse well.

4. Place carrots, olives, cooked pasta, roasted vegetables and toasted walnuts into a big salad bowl.

5. In a small bowl, mix together the remaining olive oil, lemon juice, minced garlic, salt and ground black pepper. Pour the dressing over pasta salad and toss everything very well.


Serve at room temperature or chilled!

2015-04-01

Vegetarian Fried Rice with Cashews in Garlic Chili Sauce

Number of Servings: 8



INGREDIENTS:

cooked rice for 8
600g bell peppers
300g carrots
450g stalks celery
3 spring onions
150g toasted cashews
1tsp sesame oil
1/2tsp ground ginger
1tbsp garlic chilli sauce
1tbsp soy sauce

1 Finely dice all veggies. Set aside part of the green onions for garnishing.

2 Add sesame oil to preheated saute pan. Stir-fry veggies for 3 minutes. Season with ginger, chilli sauce, and soy sauce.

3 Add rice and stir well. Cook for another 3 minutes.

4 Stir in cashews before switching off the heat.

5 Transfer fried rice to serving bowls. Garnish with green onions.