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.


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
- 1tbsp 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
- 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: 
- 200g ripe banana's flesh (~2 small bananas)
- 200g zucchini
- 65g young spinach
+ ... ...

Chocolate Peanut Butter
- 250ml soy or 400ml almond milk (unsweetened)
- 1/4tsp instant coffee granules
- 2tbsp unsweetened cocoa powder
- 4tbsp peanut butter powder
Dark Chocolate Mint / Orange
- 250ml soy or 400ml almond milk (unsweetened)
- 1/4tsp instant coffee granules
- 2tbsp or 20g dark chocolate chips or chunks
- 3tbsp unsweetened cocoa powder
- 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
Chocolate Hazelnut
- water
- 50g blanched or unblanched roasted or unroasted hazelnuts
- 1/4tsp instant coffee granules
- 2tbsp unsweetened cocoa powder
- 1 Medjool 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 8-10 SERVINGS


INGREDIENTS:

- 600ml 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

Yield: 2lb loaf (for 6 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!!!

2017-01-09

Carrot & Apple Oatmeal Porridge with Raisin & Walnut

FOR 2 SERVINGS


INGREDIENTS:
- 300g carrots, grated
- 1 apple ~ 100g, grated
- 1/2tsp ground cinnamon
- 1/8tsp ground ginger
- 1/8tsp ground nutmeg
- 1/8tsp ground cloves
- 30g raisins/sultanas
- 100g porridge oats
- 250ml non-dairy milk
- 270ml water
- 2tbsp honey
- 20g walnuts, chopped


In a saucepan bring all ingredients except honey and walnut to a boil. Simmer over low heat for 5 minutes, stir constantly. Remove from fire and stir in honey, followed by walnuts. Serve hot!