2017-12-12

Flourless Chocolate Peanut Butter Mug Cake

FOR 2 SERVINGS 



INGREDIENTS:

- 120g mashed banana (from 1 medium size ripe banana)

- 3tbsp unsweetened cocoa powder

- 4tbsp smooth peanut butter, or any nut butter

- 2tsp light brown sugar

- 1 large egg 

Combine all ingredients in a bowl. Mix well. Divide batter into two ramekins or mugs. Microwave (800W) separately for 1 minute and 10 seconds each until risen and firm. Let cool for a minute and ENJOY!!!

2017-12-05

Vegan Gingerbread Mug Cake

FOR 1 MUG CAKE



INGREDIENTS:

- 5 tbsp oat flour or plain flour
- ½ tsp baking powder
- ¼ tsp ground ginger
- ¼ tsp ground cinnamon
- 1 tbsp light or dark brown sugar
- 4 tbsp unsweetened soy milk
- ½ tbsp black treacle / dark molasses
- ½ tbsp vegetable oil


In a microwaveable mug mix together all ingredients until smooth.

Microwave (800W) for 1 minute and 15 seconds. Allow to cool for minutes before serving.




2017-12-02

The Best Banana Bread

FOR 6 SERVINGS | INGREDIENTS:

- 300g peeled ripe bananas
- 2 medium/large eggs
- 90g oat flour
- 60g light brown sugar
- 1tsp baking soda
- 1tsp ground cinnamon
- 1tsp vanilla extract
- 1/8tsp salt

(1) In a mixing bowl, mash bananas using a fork. Add all remaining ingredients and whisk until well incorporated.

(2) Pour batter into a loaf pan lined with baking paper.

(3) Bake in preheated oven at 160C for 55 minutes.

(4) Let it cool completely on a wire rack before cutting into slices.


***Serve warm in the morning, with a serving of nonfat plain icelandic yogurt. Happy Breakfast!

2017-11-30

Vegan Porcini & Lentil Bolognese

FOR 8-10 SERVINGS | INGREDIENTS:



- 25g dried porcini
- 250ml boiling water
- 250g closed up white mushrooms
- 240g / 4 stalks celery
- 360g / 2 carrots
- 200g / 1 large red onion
- 4 cloves garlic
- 120ml red wine
- 1/2tsp dried herb
- 400g chopped tomatoes in juice
- 500g passata
- 265g green lentils drained from can
- 1tsp salt
- 2tbsp nutritional yeast (optional)
- 500-625g wholewheat spaghetti


(1) Soak porcini in 250ml boiling water. Set aside.

(2) Saute finely diced white mushrooms, celery, carrot, onion and minced garlic over medium heat without oil in a shallow casserole for 3 minutes. Then, continue to cook covered over low heat for another 20 minutes, until all liquid has completely evaporated.

(3) Add red wine. Stir to combine. Cook over medium heat for 5 minutes, until wine has completely evaporated.

(4) Add soaked and chopped porcini together with its soaking water, dried herb, chopped tomatoes, passata and drained lentils. Cook covered over low heat for 20 minutes.

(5) When the sauce is almost done, cook pasta according to package instructions.

(6) Finally, add nutritional yeast and salt to the sauce, stir well. Add pasta cooking water little by little to thin it out until the sauce reaches a desired consistency.

(7) Divide spaghetti onto serving plates. Ladle over Vegan Porcini and Lentil Bolognese Sauce. Serve hot and ENJOY!


2017-11-29

Vegan Gingerbread Loaf

FOR 6 SERVINGS


INGREDIENTS:

- 2tbsp chia seeds + 6 tbsp water
- 3 large ripe bananas (380-400g flesh)
- 90g prunes
- 115g black treacle
- 2tsp vanilla extract
- 1tsp apple cider vinegar
- 180g oat flour
- 1tsp baking powder
- 1/2tsp baking soda
- 1/4tsp salt
- 1tbsp ground ginger
- 1tsp ground cinnamon
- 1/4tsp ground cloves
- 1/4tsp ground nutmeg


(1) Soak chia seeds in water. Set aside.

(2) In a food procesesor, combine bananas, prunes, treacle, vanilla and vinegar. Blend until smooth. Scrape down the sides of the bowl to make sure treacle does not stick on the bottom and all of the ingredients are well incorporated.

(3) In a large mixing bowl, whisk together all dry ingredients.

(4) Pour wet ingredients and chia eggs into the dry. Mix until well incorporated.

(5) Transfer batter into a loaf pan coated with nonstick cooking spray. Bake in preheated oven at 180c for 60 minutes. Cover loaf with aluminium foil half way through to prevent surface of the bread from burning.

2017-11-25

Lentil Oatmeal Fibre Bowl

FOR 2 SERVINGS | INGREDIENTS:


Lentil Oatmeal Base:
- 40g red lentils
- 40g porridge oats
- 1/8tsp salt
- 360ml boiling water

Toppings:
- 2 eggs
- 200g spinach
- 250g mushrooms, sliced
- 1tsp olive oil
- 1/8tsp salt
- 1/8tsp ground black pepper

In a saucepan, combine lentil and boiling water. Bring to a boil and cook covered on low heat for 10 minutes. Next, add oats and continue to cook for another 5 minutes until liquid is absorbed, stirring constantly. Season with salt.

Sauté mushrooms in frying pan coated with oil. Season with salt and black pepper. When mushrooms are cooked through, stir in spinach and cook for another 1-2 minutes. 

Transfer lentil oatmeal into serving bowls. Top with saute veggies, followed by an egg fried as desired. 

Banana Cinnamon Oatmeal Pancakes

FOR 2 SERVINGS | INGREDIENTS:


- 240g mashed banana (from 2 medium size ripe bananas)
- 2 eggs
- 45g porridge or rolled oats
- 1tsp ground cinnamon
- 1tsp vanilla extract

Combine all ingredients in a bowl. Mix well.

Heat slightly greased frying pan to medium and add in a scoop (using a 4cm wide small icecream scoop) of the pancake batter. Smooth out to form an even layer. Cook for about 2-3 minutes until bubbles released from top of the batter. Flip and cook for another 1-2 minutes until the other side is golden brown.

Garnish with banana slices, toasted walnuts, honey or maple/agave syrup, etc.

Waldorf Salad

FOR 4 SERVINGS



INGREDIENTS:

- 6tbsp fat-free plain Greek yoghurt
- 1tsp agave/maple syrup, or honey
- 1/4tsp salt
- 1/8tsp ground black pepper
- 2 stalks celery, thinly sliced
- 250g red seedless grapes, halved
- 4 small apples, cored and chopped
- 100g toasted walnuts, chopped
- 400g lettuce

In a medium sized bowl, whisk together the yogurt, agave syrup, salt and pepper. Stir in celery, grapes, apples and walnuts. Arrange lettuce on serving plates and pile over salad mixture. 

2017-11-24

Low Fat Orange Chocolate Cake

FOR 8-10 SERVINGS 




 INGREDIENTS:

- 200g dark chocolate ( >=50% cocoa )
- 80g white granulated sugar
- 2 eggs
- 150ml unsweetened soy milk
- 125g unsweetened apple puree
- 2 oranges
- 100g plain flour
- 100g ground almond
- 1/2tsp baking powder
- 1/2tsp baking soda


(1) Grease the bottom of a 23cm springform pan. Preheat oven to 180c.

(2) In a mixing bowl, whisk together melted chocolate, sugar, eggs, milk, apple puree and zest of one and a half orange.

(3) In another bowl, combine all dry ingredients and mix well. Stir the dry into the wet just until well incorporated.

(4) Pour batter into prepared pan. Bake in preheated oven for 50 minutes.

(5) Once out of the oven, immediately pour juice of one orange evenly over the cake. Once juice has been fully absorbed into the cake, sprinkle zest of half an orange on top to garnish.

One Pan Baked Salmon with Fennel, Orange & Bell Pepper

FOR 2 SERVINGS | INGREDIENTS:


- 1 large bulb fennel, cored and thinly sliced
- 1 yellow bell pepper, thinly sliced
- 1 orange, zest grated and cut into wedges
- 1tbsp light olive oil
- 1/2tsp salt
- 1/4tsp ground black pepper
- 260g / two salmon fillets

(1) In a mixing bowl, combine fennel, bell pepper, orange zest, orange wedges and olive oil. Season with half of the salt and black pepper. Toss well.

(2) Arange salmon fillets on center of baking sheet, and then veggie mixture evenly all around. Season salmon with remaining salt and black pepper.

(3) Bake in preheated oven at 200c for 10 minutes. Transfer salmon and veggies to serving plates, sprinkle chopped pitted black olives to serve if desired.

2017-11-23

Dark Chocolate Pancakes

FOR 2 SERVINGS | INGREDIENTS:


- 240g mashed banana (from 2 medium size ripe bananas)
- 2 eggs
- 45g porridge or rolled oats
- 2tbsp unsweetened cocoa powder
- 30g dark chocolate chips
- 1/8tsp salt


Combine all ingredients in a bowl. Mix well.

Heat slightly greased frying pan to medium and add in a scoop (using a 4cm wide small icecream scoop) of the pancake batter. Smooth out to form an even layer. Cook for about 2-3 minutes until bubbles released from top of the batter. Flip and cook for another 1-2 minutes until the other side is golden brown.

Garnish with banana slices, toasted almonds, honey or maple/agave syrup, etc.

2017-11-21

Oatmeal Porridge with Prunes & Apple

FOR 2 SERVINGS | INGREDIENTS:

- 80g porridge oats
- 50g prunes
- 250ml unsweetened soyo milk
- 250ml water
- 2 small apples (~85g each)
- optional: 30g toasted walnuts

(1) Combine oats, finely diced prunes, milk and water in a saucepan. Bring to a boil and then cook on low heat for 5 minutes, stirring constantly.

(2) Transfer oatmeal into serving bowls. Stir in chopped apples and top with toasted walnuts. Serve hot!

2017-11-19

Vegan Hot Chocolate Mug Cake

FOR 1 MUG CAKE | INGREDIENTS:


- 4tbsp oat flour or all-purpose flour
- 2tbsp light brown sugar
- 2tbsp unsweetened cocoa powder
- 1/4tsp coffee granules
- 1/2tsp baking powder
- 1/2tsp vanilla extract
- pinch of salt
- 2tsp flavorless oil
- 4tbsp unsweetened soy milk
- optional: 20g dark chocolate chips


Combine all ingredients in a microwavable mug. Mix well.

Microwave (800W) for exactly 1 minute. Allow to cool for minutes before serving. Garnish with mini marshmallows.  ENJOY!!!

2017-11-18

Salmon in Foil with Lemon, Garlic & Dill

FOR 2 SERVINGS


INGREDIENTS:

- 1 lemon

- 3 cloves of garlic, minced

- 1/2tsp dried mixed herbs

- 1/4tsp salt

- 1/8tsp ground black pepper

- 250g asaparagus spears, tough ends removed

- salmon fillets for two


(1) Grate lemon zest into a small bowl. Cut lemon in half and then cut two slices out from the center from each half and have the slices set aside. Juice the remaining lemon into the same small bowl.

(2) Also add minced garlic, dried herbs, salt and black pepper into the bowl. Mix well. Set aside.

(3) To build the packet, arrange asparagus spears on foil and brush them with lemon garlic herb mixture. Next, lay salmon fillet on top and again brush it with the seasoning. Then top salmon with 2 slices of lemon. Fold and seal the packet. Repeat the same steps to form the other packet.

(4) Bake packets in preheated oven at 200c for 20 minutes.

Peanut Butter Chocolate Chip Pancakes

FOR 2 SERVINGS | INGREDIENTS:

- 200g mashed banana (from 2 small ripe bananas)
- 2 eggs
- 2tbsp smooth peanut butter
- 45g porridge or rolled oats
- 30g dark chocolate chips
- 1/8tsp salt

Combine all ingredients in a bowl. Mix well.

Heat slightly greased frying pan to medium and add in a scoop (using a 4cm wide small icecream scoop) of the pancake batter. Smooth out to form an even layer. Cook for about 2-3 minutes until bubbles released from top of the batter. Flip and cook for another 1-2 minutes until the other side is golden brown.

Garnish with banana slices, roasted peanuts, maple syrup and/or raspberry jam, etc.

2017-11-17

Pea & Mint Soup

FOR 2 SERVINGS



INGREDIENTS:

- 2 cloves of garlic, crushed
- 1 large brown onion, cut into wedges
- 200g broccoli stems, chopped
- 500ml vegetable stock
- 600g frozen garden peas
- 14g fresh mint

(1) Transfer garlic, onion, broccoli stems and stock into a soup pot. Bring to a boil, then cook covered on low heat for 15 minutes. Add peas and cook for another 5 minutes.

(2) Stir in mint and then puree the soup. Add 100ml boiling water to thin out the soup if needed. Serve hot! ENJOY!!!

Banana Oatmeal Breakfast Bowl Cake

FOR 1 SERVING | INGREDIENTS:


- 120g mashed ripe banana (from 1 medium)

- 1 egg (small/medium)

- 1tbsp unsweetened soy milk

- 40g porridge oats or rolled oats

- 1tsp baking powder

- optional: 1/2tsp honey or other liquid sweentener

- optional: 20g dark chocolate chips

Place all ingredients in a microwavable bowl. Mix until well combined. Microwave (800W) for 3 minutes. Cool slightly before serving! ENJOY!


***The bowl must be a double of the size in volume as the batter so that batter does not spill out during cooking.
***Bowl in dome shape is preferred as it would be easier to flip and remove the cake after cooking, otherwise make batter in a mixing bowl and then cook the cake in a slightly greased bowl.

2017-11-11

Quiona Porridge with Prunes and Figs

FOR 2 SERVINGS




INGREDIENTS:

- 90g quiona

- 250ml unsweetened almond milk

- 40g prunes

- 4 fresh figs


In a saucepan combine rinsed quiona, milk and finely diced prunes. Stir well, bring to a boil and then cook covered on low heat for 15-18 minutes or until it has reached your desired porridge consistency. Top with figs slices. ENJOY!!!

2017-10-27

White Quinoa Chilli

FOR 12 SERVINGS


INGREDIENTS:

- 80g roasted salted cashews
- 400ml boiling water
- 1 large brown onion, finely diced
- 4 garlic cloves, minced
- 400g white quiona
- 470g cannellini beans (drained weight)
- 160 sweet corn (drained weight)
- 1tbsp hot chilli powder
- 2tsp ground cumin
- 1tsp paprika
- 1tsp dried mixed herb
- 1/4tsp ground black pepper
- 1 vegetable stock cube dissolved in 1.25L boiling water
- 1kg frozen mixed veggies [e.g. carrot + cauliflower + garden peas + broccoli]


(1) Soak cashews in 400ml boiling water. Set aside.

(2) Dump all remaining ingredients, except frozen veggies, into a large soup pot. Stir well, bring to a boil, and then cook covered on low heat for 10 minutes.

(3) Add frozen veggies and stir well. Turn up the heat and cook for another 5-10 minutes until quinoa is done and veggies are cooked through.

(4) Right before chilli is done, transfer cashews together with water to a blender and blend until smooth.

(5) Stir cashew cream into chilli. Add more boiling water in case chilli is too thick. Serve hot with crusty rolls or flatbreads, and/or garnish with more roasted cashews.

2017-10-21

Sweet Potato Black Bean Chilli

FOR 12 SERVINGS | INGREDIENTS:
- 6 garlic cloves
- 1 large brown onion
- 5 large bell peppers
- 1.25kg sweet potatoes
- 1tbsp hot chilli powder
- 2tsp ground cumin
- 2tsp hot curry powder
- 800g chopped tomatoes in juice
- 500g passata
- 460g black beans (drained weight)
- 240g chickpeas (drained weight)
- 1 vegetable stock cube
- 1.25L boiling water
- 200g kale

(1) Have the garlic minced, onion and bell peppers finely diced, potatoes chopped into small cubes, beans and chickpeas rinsed and drained, and stock cube dissolved in boiling water.

(2) Dump all ingredients, except kale, into a large soup pot. Stir well, bring to a boil and then cook covered on low heat for 15 minutes.

(3) Add kale and stir well. Cook for another ten minutes.

(4) Serve hot as it is, with crusty baguette or flatbreads. ENJOY!!!

2017-10-07

Black Bean Quinoa Chilli

FOR 12 SERVINGS | INGREDIENTS:


- 1 large brown onion, finely diced
- 5 large bell peppers, deseeded and finely diced
- 1 large carrot, finedly diced
- 800g chopped tomotoes in juice
- 500g passata
- 690g black beans drained from can
- 160g sweet corn drained from can
- 400g quinoa, rinsed
- 2tbsp hot chilli powder
- 2tsp cumin
- 1 vegetable stock cube
- 1.2L boiling water

Dump all ingredients into a large pot and stir to combine. Bring to a boil and simmer on low heat for 30 minutes, stir occasionally, until quinoa is cooked and chilli thickens. Season with ground black pepper to taste.

2017-09-16

Tuna & Chickpea Cauliflower Rice Salad

FOR 12 SERVINGS





INGREDIENTS:

- juice of 2 lemons
- 1/2tbsp extra virgin olive oil
- 1/2tsp salt
- 1/4tsp ground black pepper
- 2 large heads of cauliflower, riced
- 160g pitted black olives, sliced
- 160g sweet corn drained from can
- 240g chickpeas drained from can
- 360g tuna drained from can
- 1 red onion, finely diced
- 1 cucumber, peeled, deseeded, and diced
- 3 red bell peppers, deseeded and diced


(1) Whisk together lemon juice, olive oil, salt and black pepper. Set aside.

(2) Combine all other ingredients in an extra large bowl. Mix very well.

(3) Pour lemon mixture over salad. Mix very well once again. Chill for hours before serving.

2017-08-31

Coconut Lemon Blueberry Oatmeal Porridge

FOR 2 SERVINGS




INGREDIENTS:


- 100g porridge oats

- zest of 1 lemon

- 2tbsp desiccated coconut

- 300ml unsweetened soy milk

- 225ml water

- 1tbsp maple syrup

- 100g fresh blueberries


Combine all ingredients, except maple syrup and blueberries, in a saucepan. Bring to a boil and then simmer on low heat for 5 minutes, stirring constantly. Stir in maple syrup just before removing porridge from fire. Divide porridge into two serving bowls. Top with blueberries, granola and roasted flaked almonds, or any other favorite toppings. Serve hot!

2017-07-19

Black Bean Soup

FOR 2 SERVINGS




INGREDIENTS:

½ tbsp light olive oil
1 small red or brown onion, diced
1 stalk celery, chopped
1 small carrot, chopped
½ red bell pepper, diced
⅛ tsp ground black pepper
2 cloves garlic, minced
1 jalapeño pepper, seeded and diced
¼ tsp dried herb
½ tsp ground cumin
460g black beans drained from cans
600ml vegetable stock


1. Heat olive oil in a saucepan over medium-high heat until the oil begins to shimmer. Add onion, celery, carrot, and bell pepper. Cook for 4 minutes.

2. Add ground black pepper, garlic and pepper, and continue to cook for another 4 minutes.

3. Add herb, cumin, rinsed and drained black beans, and vegetable stock. Bring to a boil, then cook covered on low heat for 20 minutes.

4. Puree the soup until smooth. Enjoy with crackers!

2017-07-16

Zucchini & Carrot Noodles in Spicy Thai Peanut Sauce

FOR 6 SERVINGS


The Veggies:
- 1.2kg zucchinis
- 450g carrots
- 260g, 3 bell peppers
- 60g, 3 green onions

Spicy Thai Peanut Sauce:
- 80g peanut butter
- 12g ginger
- 6 cloves garlic
- juice of 1 large lime
- 1tsp hot chilli powder
tbsp soy sauce
- 1tbsp honey
- water

(1) Spiralize zucchinis and carrots into noodles, thinly slice bell peppers and finely chop onions.

(2) In a jug, combine peanut butter, grated ginger, minced garlic, lime juice, chilli powder, soy sauce and honey. Mix well. Add water until mixture reaches a pourable consistency but still rich and creamy.

(3) Toss all veggies, except onions, with peanut sauce. Arrange noodles onto serving plates. Top with green onions and garnish with roasted peanuts if desired.

2017-07-09

Sweet Potato Brownies

Yield: 16 brownies in a 20cm square pan




INGREDIENTS:

- 100g oat flour
- 100g almond flour
- 45g unsweetened cocoa powder
- 1/8tsp salt
- 500g, 1 large or 2 small sweet potatoes ~yield 380g cooked
- 90g, 12 pitted dates
- 2tbsp melted coconut oil
- 4tbsp maple syrup

(1) Wash sweet potatoes. Poke holes evenly over potato skin using a fork. Cook in microwave oven for 8-14 minutes depending on the size, turn half way through. Cut cooked sweet potatoes into halves and leave to cool completely.

(2) Preheat oven to 180c. Line a 20cm square pan with baking paper.

(3) Combine all dry ingredients in a mixing bowl. Set aside.

(4) Scoop cooked sweet potatoes into a food processor. Add dates, coconut oil and maple syrup. Process until smooth.

(5) Combine the dry and the wet. Mix until well combined. Transfer batter into prepared pan. Bake in preheated oven for 45 minutes, until a toothpick inserted into the center comes out clean. Leave to cool before cutting into squares. Delicious both warm and cold!

2017-07-05

Creamy Cauliflower Smoothies

Yield: 2x 500ml breakfast smoothie | INGREDIENTS:

Common ingredient for all flavors:
- 250g cauliflower florets
- water

Orange Strawberry
- 200g peeled orange / 1 medium orange
- 400g hulled strawberries

Orange Peach
- 200g peeled orange / 1 medium orange
- 240g peeled and chopped peaches

Mango Passion Fruit
- 255g chopped mango
- juicy flesh and seeds from 3 passion fruits


Possibilities of delicious flavors are endless, try:
= Watermelon Strawberry
= Apple Blueberry


2017-07-01

Curried Chickpea Salad Wrap

FOR 6 SERVINGS | INGREDIENTS:

- 480g chickpeas drained from can
- 120g fat free plain greek yoghurt
- 25g dried cranberries
- 45g chopped walnuts
- 40g / half a small red onion, finely diced
- 150g / 2 celery ribs
- 2tbsp capers
- 1/2tbsp curry powder
- 1/4tsp salt
- 1/8tsp ground black pepper
- 90g spinach
- 6 tortilla wraps


In a mixing bowl mash chickpeas using a fork. Add all remaining ingredients except spinach and tortilla. Mix very well. Onto each heated tortilla, place spinach followed by curried chickpea salad, wrap it up and cut into halves to serve. Also perfect as a picnic meal!

2017-06-25

Mixed Beans & Wild Rice Salad

FOR 8 SERVINGS



INGREDIENTS:

- 100g wild rice
- 100g brown rice
- 850g cauliflower rice made from 1 medium head
- 1 small red onion, finely diced
- 480g or 2 red bell peppers, deseeded and diced
- 30g fresh coriander, coarsely chopped
- 460g black beans drained from can
- 240g red kidney beans drained from can
- 160g sweetcorn drained from can
- zest and juice of 2 limes
- 1tbsp honey
- 1/2tsp hot chilli powder
- 1/4tsp salt


(1) Have the mix of wild rice and brown rice soaked overnight, then cooked and cooled.

(2) In a small bowl, whisk together lime juice, honey, chilli powder and salt. Set aside.

(3) In a big bowl/pot, combine cooked rice, cauliflower rice, onion, peppers, coriander, rinsed and drained beans and sweet corn and lime zest. Mix well.

(4) Pour lime dressing over beans and rice salad, mix very well one last time. Chill for hours before serving.

2017-06-18

Chickpea Salad Sandwich

Yield 6 sandwiches / 6 servings 




INGREDIENTS:

- 480g chickpeas drained from can
- 150g / 2 celery ribs
- 80g / half a red bell pepper
- 40g / half a small red onion, finely diced
- 2tbsp capers
- 4tbsp fat free plain greek yoghurt
- 2 cloves of garlic, minced
- 2tsp lemon juice
- 1/8tsp ground black pepper
- 1/4tsp salt
- 1/4tsp Italian herb seasoning
- spinach
- bread


Roughly mash chickpeas using a fork. Add finely chopped celery, bell pepper, and onion, followed by all remaining ingredients, except spinach and bread. Mix very well.

Assemble a sandwich by placing a layer of spinach on a slice of slightly toasted wholewheat bread, followed by chickpea salad, and then another slice of bread.

2017-06-15

Creamy Broccoli Soup with Cannellini Beans

FOR 2 SERVINGS


INGREDIENTS:

- 600g broccoli florets (~2 medium broccoli heads)

- 235g cannellini beans drained from can

- 1 vegetable stock cube

- 700ml boiling water

Place all ingredients in a saucepan. Bring to boil and simmer on low heat for 20 minutes. Puree the soup and serve hot with crackers!

2017-06-05

Kale, Fennel and Fig Salad

FOR 2 SERVINGS | INGREDIENTS:
- 2 fennel bulbs ~430g
- 1tbsp light olive oil
- 1/8tsp salt
- 1/8tsp ground black pepper
- juice of 1 lemon
- 1/2tsp cumin
- 1tbsp extra virgin olive oil
- 160g mixed baby kales
- 4 fresh figs

(1) Preheat oven to 180c.

(2) Cut fennels in half lengthwise and then into strips. Toss fennel strips with oil, salt, and black pepper. Roast in preheated oven for 30 minutes. Turn half way through.

(3) Make the salad dressing by whisking together lemon juice, cumin, and extra virgin olive oil.

(4) Arrange salad leaves onto serving plates. Pour over dressing. Add roasted funnels and quartered figs on top. ENJOY!!!

2017-06-04

Simple Yoghurt Dip with Lemon, Garlic & Herb

FOR 2 SERVINGS




INGREDIENTS:

- 300g fat free plain Greek yoghurt

- zest of 1 lemon

- juice of 1/2 lemon

- 2 garlic cloves, minced

- 1/4tsp Italian herb seasoning, or any dried herb of choice

Mix all ingredients in a bowl. Divide yoghurt dip into two ramekins or small serving dishes. Enjoy with crudités of choice! Celery, red bell peper, cherry tomatoes and cucumber all work perfectly!


Variation:
Honey Mustard Yoghurt Dip - 300g yoghurt + 1tbsp honey + 1/2tbsp dijon mustard.
Spicy Thai Peanut Dip - 300g yoghurt + 1tbsp salted peanut butter + 1tsp curry powder + 1/4tsp hot chilli powder + 1tsp honey + juice of 1 lime


2017-05-22

Extra Green Matcha Breakfast Smoothies (4 flavors)

Yield: 2x 500ml breakfast smoothie



Extra Green base ingredients for all:

- 200g zucchini, roughly chopped
- 65g young spinach
- + ... ...

Matcha Coconut
- 500ml coconut drink with rice / 20kcal per 100ml
- 4tbsp desiccated coconut
- 2tsp matcha powder
- 200g banana's flesh from 2 small ripe bananas
- water, if necessary

Matcha Mint or Matcha Vanilla
- 250ml unsweetened soy milk
- 1tbsp matcha powder
- 1/2tbsp honey or maple syrup
- 7g fresh mint, leaves only; or 1/2tbsp vanilla extract
- 200g banana's flesh from 2 small ripe bananas
- 1/2tbsp chia seeds soaked in 1+1/2tbsp water for at least 5 minutes
- water

Matcha Mango
- water
- 1tsp matcha powder
- 1tsp honey or maple syrup
- 255g mango slices drained from can, or fresh mango

2017-05-21

Chocolate Lovers Breakfast Smoothies (6 flavors)

Yield: 2x 500ml breakfast smoothie 

Base ingredients for all:

- 1tsp chia seeds soaked in 1tbsp water for at least 5 minutes
- 200g ripe banana's flesh (~2 small bananas)
- 200g zucchini + 65g young spinach, or 265g zucchini
+ ... ...


Chocolate Peanut Butter
- 250ml soy or 400ml almond milk (unsweetened)
- 1/4tsp instant coffee granules
- 2tbsp unsweetened cocoa powder
- 4tbsp peanut butter powder
- 1tsp honey or 8g pitted date

Dark Chocolate Mint / Orange
- 250ml soy or 400ml almond milk (unsweetened)
- 1/2tsp instant coffee granules
- 3tbsp unsweetened cocoa powder
- 20g dark chocolate chips or chunks
- 7g fresh mint (leaves only) / zest of 1 large orange

Mocha
- 40g oats and water or 400ml almond milk (unsweetened)
- 1tbsp instant coffee granules
- 2tbsp unsweetened cocoa powder
- 1tbsp maple syrup or 24g pitted dates


Chocolate Hazelnut
- water
- 50g roasted hazelnuts
- 1/4tsp instant coffee granules
- 2tbsp unsweetened cocoa powder
- 1tsp honey or 8g pitted date


Then:  + add water to obtain two 500ml servings.

2017-04-26

Banana Chocolate Peanut Butter Oatmeal Porridge with Crunchy Toppings

FOR 2 SERVINGS


INGREDIENTS:

- 240g ripe banana flesh, mashed, yield from 2 medium bananas
- 2tbsp unsweetened cocoa powder
- 2tbsp peanut butter, or 4tbsp PB powder
- 90g porridge oats
- 540ml mix of non-dairy milk and water

Combine all ingredients in a saucepan. Bring to boil, and then simmer on low heat for 5 minutes, stirring constantly.

Top with whatever desired and serve hot!

2017-04-24

Curried Red Lentil Dal with Butter Beans & Chickpeas

FOR 12 SERVINGS


INGREDIENTS:

- 800ml water
- 400ml light coconut milk
- 400g dried red lentils
- 1tbsp curry powder
- 2tsp turmeric
- 1tsp cumin
- 1tsp ginger
- 240g chickpeas drained from can
- 240g butter beans drained from can
- 1/2tsp salt
- 1/4tsp ground black pepper

(1) Pour water and coconut milk into a saucepan. Bring to a boil.

(2) Add lentils, stir well, bring back to the boil and simmer on low heat for 10 minutes.

(3) Stir in spices, followed by drained and rinsed chickpeas and beans. Cook for another 10 minutes.

(4) Add salt and black pepper just before turning off the heat.

(5) Enjoy it hot on a bed of cauliflower rice, or steamed spring greens!

2017-03-24

Vegan Ooey-Gooey Cookie Bars

Yield: 16 cookie bars in a 20cm square pan | INGREDIENTS:

- 240g chickpeas drained and rinsed from can
- 125g smooth peanut butter
- 1/4tsp baking powder
- 1/4tsp baking soda
- 1/8tsp salt
- 1tsp vanilla extract
- 80g maple syrup
- 30g dark chocolate chips

Preheat oven to 190c. Line a 20cm square pan with baking paper.

Process all ingredients, except chocolate chips, in a food processor until smooth. Stir in most of the chocolate chips. Mix well.

Pour batter into prepared pan. Top with the remaining chocolate chips. Bake in preheated oven for 40 minutes.

Leave to cool. Cut into 16 cookie bars. ENJOY!!!

2017-03-18

Spinach Crepes with Roasted Vegetables

FOR 2 SERVINGS / 6-7 CREPES

SPINACH CREPES:
- 250ml unsweetened soy milk
- 1/4tsp salt
- 1/2tbsp dried mixed herb
- 3tbsp nutrional yeast
- 100 plain flour
- 80g fresh spinach
- 7g / 1 thumb size piece of ginger
- 1 large egg

ROASTED VEGETABLES:
- 200g baby button mushrooms, halved
- 335g cherry tomatoes, halved
- 370g / 1 large zucchini, cubed
- 1/4tsp salt
- 3/4tsp garlic granules
- 1/8tsp ground black pepper
- 1tbsp olive oil

Preheat oven to 230C.

Toss veggies with seasonings and oil and spread them on single layers on baking sheets lined with foil. Tomatoes should be arranged cut side up. Roast in preheated oven for 35 minutes. Rotate sheets once or twice for even roasting.

Meanwhile, process all ingredients except the eggs of spinach crepes in a blender until smooth. Add the egg and blend just until combined. Transfer the crepe batter into a big bowl/jug.

Pour/ladle batter on a slightly greased frying pan over medium heat. Spread around evenly by lifting the pan and turning it allowing the batter spread. Once set, turn it over and cook for another 30 seconds to a minute, or until cooked.

Arrange crepes on serving plates. Pile roasted veggies over spinach crepes. Serve hot and ENJOY!

2017-03-14

Self-Saucing Chocolate Pudding

FOR 2 SERVINGS


THE CHOCOLATE CAKE:
60g all purpose flour
35g light brown sugar
15g unsweetened cocoa powder
½ tsp baking powder
small pinch of salt
1⁄4 tsp instant coffee granules dissolved in 4tbsp water
½ tsp vanilla
1 tbsp unsweetened soy milk
1 ½ tbsp vegetable oil
1 small egg

THE CHOCOLATE SAUCE:
30g light brown sugar
8g unsweetened cocoa powder
3 tbsp boiling water


(1) Grease 2 ramekins and preheat oven to 180C.

(2) Sift flour, sugar, cocoa, baking powder and salt into a bowl or a jug and stir to combine.

(3) Whisk together the coffee, vanilla, milk, oil, and egg, then pour the wet mixture into the dry ingredients and mix until smooth. Transfer the batter into ramekins.
.
(4) To make the sauce: sift sugar and cocoa powder into a small bowl, add boiling water little by little, and stir until a lump-free sauce is formed.

(5) Pour the chocolate sauce over the chocolate batter. Bake on the middle shelf of the oven for 20 minutes until the surface looks risen and crisp.


Serve straight away! As you scoop to the bottom of your ramekin you should find a gorgeous chocolate sauce underneath!

2017-03-13

Carrot & Chickpea Burger

FOR 6 SERVINGS


INGREDIENTS:

- 240g chickpeas, drained and rinsed from can
- 40g carrots, roughly chopped
- 45g red onion, roughly chopped
- 135g porridge oats / rolled oats
- ½tsp garlic granules
- ¾tsp salt
- 1⁄4tsp ground black pepper
- 2tbsp lemon juice ~ from ½ lemon
- 1tsp olive oil
- 1 egg

1. In a food processor, combine chickpeas, carrots, onion, oats, garlic, salt, and black pepper. Blend for 30 seconds. Add lemon juice, oil, and egg, and blend for another 30 seconds.
2. Scoop out the mixture to form 6 patties by hands.
3. Heat a little bit of oil over medium-high heat. Pan-fry the patties 4-5 minutes on each side, or until golden brown.
4. Assemble with your favorite burger toppings, e.g. whole wheat burger bun --> sliced red onion --> veggie burger --> halved cherry tomatoes --> spinach leaves --> cap of bun spread with Dijon mustard.
5. Enjoy!

2017-03-12

Vegan Banana Chocolate Peanut Butter Pancakes

FOR 2 SERVINGS 





INGREDIENTS:

- 2 ripe bananas (~250g peeled)
- 240ml unsweetened soy milk
- 90g oat flour / porridge oats / rolled oats
- 30g unsweetened cocoa powder
- 4tbsp peanut butter powder
- 1tsp baking soda
- 1/2tsp vanilla extract
- 1/2tbsp maple syrup
- 1tsp apple cider vinegar


Process all ingredients in the blender until smooth. Cook pancakes, around 2 minutes for each side, on a slightly greased frying pan.

Serve with slices of banana, strawberry conserve or whatever desired and sprinkle over toasted peanuts.

2017-03-05

Vegan Almond Flour Matcha Pancakes

FOR 2 SERVINGS | INGREDIENTS:

- 70g almond flour

- 60g oat flour

- 1tbsp matcha powder

- 1/8tsp salt

- 1+1/2 tsp baking powder

- 1+1/2 tbsp maple syrup

- 1/2tsp vanilla extract

- 1tbsp chia seeds + 3tbsp water

- 285ml unsweetened almond milk


Process all ingredients in a blender until smooth. Cook pancakes, around 2 minutes for each side, on a slightly greased frying pan.

Serve hot with strawberry conserve or even more maple syrup, sprinkle over roasted sliced almonds and desiccated coconut, or whatever desired.


***Chia seeds have to be soaked in water for 20 minutes before use.

2017-03-04

One Pan Singapore Noodles

FOR 4 SERVINGS


INGREDIENTS:

- 1tbsp light olive oil
- 3 cloves of garlic, minced
- 1 large thumb-sized piece of ginger, grated
- 2 small red chillies, thinly sliced
- 6 spring onions, thinly sliced
- 200g green beans, trimmed
- 1 red bell pepper, deseeded and thinly sliced
- 1tbsp curry powder
- 1tbsp rice wine
- 2tbsp soy sauce
- 1tsp sugar
- 1tsp sesame oil
- 1/4tsp dried mixed herb
- 250g rice vermicelli + warm water


(1) Soak vermicelli noodles in warm, but not hot, water for 5 minutes.

(2) Heat oil in a large wok over a high heat and stir-fry the garlic, ginger, chilli and white part of spring onions for 2 minutes just until fragrant and the onions are tender.

(3) Add the green beans and red pepper and stir-fry for a further 4 minutes before stirring in the green part of onions, curry powder, rice wine, soy sauce, sugar, sesame oil, and herb.

(4) Add in softened and drained noodles. Continue to stir until well combined.


Garnish with more green onions and/or fresh herbs. Serve hot!

2017-02-19

Whole Roasted Cauliflower with Creamy Mushroom Sauce

FOR 2 SERVINGS  |  INGREDIENTS:


Whole Roasted Cauliflower
- 1 large head cauliflower, trimmed
- 1tbsp light olive oil
- 1tsp garlic granules
- 1/8tsp salt
- 1/4tsp ground black pepper

Creamy Mushroom Sauce
- 1tsp light olive oil
- 400g mushrooms, sliced
- 1 small brown onion, finely diced
- 1/8tsp ground black pepper
- 1tbsp flour
- 240ml vegetable stock
- 1tbsp soy sauce
- 1/4tsp dried mixed herbs


Preheat oven to 200C. Wash cauliflower, remove core and excess leaves. Place whole cauliflower head in a baking dish. Drizzle with oil and season with garlic granules, salt and pepper. Cover with foil and roast for 30 minutes. Uncover and roast for another 20-30 minutes or until cauliflower is crispy.

When the cauliflower is almost done, heat oil in a skillet over medium-high heat. Add onion and mushrooms and sauté for about 6 minutes or until mushrooms have released their moisture. Season with black pepper. Add flour and cook for an additional 30 seconds. Add vegetable stock and soy sauce and cook, whisking constantly until sauce thickens. Stir in dried herbs and cook for an additional 30 seconds.

Drizzle creamy mushroom sauce over crispy roasted cauliflower. ENJOY!

2017-02-18

Vegan Coconut Banana Oatmeal Pancakes

FOR 2 SERVINGS



MANGO SAUCE:
- 1 large ripe mango ~ 520g
- 60ml water
- juice of 1/2 lemon


VEGAN COCONUT BANANA OATMEAL PANCAKES:
- 2 ripe bananas (~250g peeled)
- 160ml unsweetened almond milk
- 125g porridge oats
- 25g desiccated coconut
- 1/2tbsp maple syrup
- 1tsp baking soda
- 1tsp apple cider vinegar
- 1/2tsp vanilla extract


(1) Process mango flesh, water and lemon juice in a blender until smooth. Transfer the mango sauce into a small jug. Set aside.

(2) Process all ingredients of pancakes in the blender until smooth. Cook pancakes, 2 minutes for each side, on a slightly greased frying pan.

(3) Slightly heat up mango sauce in microwave. Pour warm sauce over pancakes. Serve with fresh raspberries and garnish with more desiccated coconut.

2017-02-12

Vegan Oatmeal Chocolate Banana Loaf

FOR 8-10 SERVINGS




INGREDIENTS:

- 300g mashed ripe bananas ~2/3 bananas
- 140ml unsweetened soy milk
- 1tsp vanilla extract
- 260g oat flour
- 60g unsweetened cocoa powder, sifted
- 60g light brown sugar, sifted
- 60g white granulated sugar
- 1tbsp baking powder


(1) Preheat oven to 170c. Slightly grease a 2lb loaf pan.

(2) Whisk together all dry ingredients in a big mixing bowl, and all the wet in another.

(3) Add the wet into the dry. Stir just until well combined.

(4) Pour batter into the prepared pan. Bake in preheated oven for a total of 85 minutes. Rotate the pan every 20 minutes for even browning and cooking. Cover loaf with aluminium foil after 40 minutes of cooking time to prevent surface of the bread from burning during the remaining 45 minutes.

2017-02-01

Vegan Low Fat Brownies

Yield: 16 brownies in a 20cm square pan



INGREDIENTS:

- 110g plain flour
- 25g cocoa powder
- 3/4tsp baking powder
- 1/8tsp salt
- 50g white granulated sugar
- 50g soft light brown sugar
- 2tbsp desiccated coconut
- 2tbsp maple syrup
- 120ml unsweetened almond milk
- 1tsp vanilla extract


(1) Line a 20cm square pan with baking paper. Preheat oven to 180c.

(2) Sift flour, cocoa powder, baking powder, salt, and sugar, into a large bowl. Add desiccated coconut. Mix well.

(3) Add maple syrup, milk, and vanilla extract. Mix just until well blended.

(4) Pour batter into prepared pan. Bake in preheated oven for 20 minutes. Leave to cool completely on a wire rack before cutting into brownies.


***Oat Flour also works. In that case, process 110g porridge oats or rolled oats, together with all other ingredients in a food processor, to form the brownie batter.

2017-01-26

Vegan Black Bean Brownies

Yield: 20 brownie bites

INGREDIENTS:
- 460g black beans drained from can
- 2tbsp chia seeds + 6tbsp water
- 2tbsp melted coconut oil
- 2tbsp almond butter
- 60g white granulated sugar
- 60g light brown sugar
- 60g unsweetened cocoa powder
- 1 1/2tsp baking powder
- 1/4tsp salt
- 1tsp vanilla extract


(1) Soak chia seeds in water. Refrigerate for 20 minutes before use.

(2) Preheat oven to 180c. Get 20 silicone cupcakes moulds ready, or slightly grease a mini muffin pan.

(3) Combine all ingredients, except coconut oil, in a food processor. Process to form a smooth batter. Add coconut oil while the food processor is running.

(4) One medium size ice cream scoop of batter per brownie, divide batter into moulds or muffin pan. Bake in preheated oven for 25 minutes.

(5) Remove brownie bites from cases and let them cool completely before serving and storage.


2017-01-16

Vegan Carrot Cake

Yield: 2lb loaf (for 12 servings)


INGREDIENTS:
- 200g plain flour
- 2tsp baking powder
- 2tsp baking soda
- 2tsp ground cinnamon
- 1/4tsp salt
- 140g mashed banana
- 150g sifted light brown sugar
- 4tbsp vegetable oil
- 350g grated carrot
- 150g small pineapple pieces drained from can
- 70g desiccated coconut
- 50g chopped walnuts


(1) Line a 2lb loaf pan with baking paper. Preheat oven to 165C.

(2) In a large mixing bowl, combine flour, baking powder, baking soda, ground cinnamon, and salt.

(3) In another bowl, whisk together mashed banana, sugar, and oil. Then, add all remaining ingredients. Mix until well combined.

(4) Pour the wet mixture into the dry. Mix until well combined.

(5) Transfer batter into loaf pan. Bake in preheated oven for at least 1 hour 10 minutes, and until a toothpick inserted into the center comes out clean.

(6) Leave to cool on wire rack before serving. ENJOY!!!