Author: nathaliejasmin2019

Hemp and Coconut Bliss Balls [vegan, gluten free, oil free, nut free, refined sugar free]

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Hemp and Coconut Bliss Balls

With school thankfully being back again this year (yay!), my frantic mornings are filled with two dilemmas. One is packing a snack in my daughter’s lunchbox that is a) nut-free and b) actually gets eaten. The other is that I often don’t have time for a full-on breakfast but need the energy to tackle the drop-off and dealing with those first work emails. Enter my allergy-friendly hemp and coconut bliss balls – a nutritious and delicious breakfast or snack that is very versatile and can even be frozen for meal prep.

I used to make bliss balls with rolled oats and pea protein powder to replace nuts but at the moment my digestive system hat hit rock bottom sadly so I cannot even have oats or pea protein anymore. Enter hemp protein! I don’t care for it much in smoothies but it is superb in these bliss balls.

Most bliss ball recipes suggest to use Medjool dates and they are definitely superior in texture (much softer) but they are also very expensive. I find I can achieve the same result with just regular dried dates from the baking aisle. I soak them for a bit in hot water and then drain them well.

Ingredients
1 cup packed dried dates (approx. 210g), soak in hot water before using to soften them up
1 cup desiccated coconut (reserve some for rolling)
1 scant cup of hemp protein powder (can use other protein powder)
2 tbsp raw cacao
optional: spices like cinnamon, gingerbread spice
optional: vanilla or almond extract

Method
Blend the dates first into a date paste using a high powered blender.
Then add everything and blitz into a sticky dough. I should come away from the sides of the blending cup after some time. Add a few drops of water if it seems to crumbly.
Wet your hands a bit to form 20-24 balls and roll in reserved desiccated coconut. Store in the fridge or freeze for up to 3 months.

Enjoy! Nat xoxo

Cauliflower Super Salad [vegan, gluten free, oil-free, low fat]

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For a super quick and easy yet healthy and delicious salad which is also great for meal-prepping try this recipe for my cauliflower super salad!

It takes next to no effort, is incredibly versatile, delicious hot or cold and delivers healthy plant protein to fuel your afternoon. You can use whatever veggies, legumes and grains you have at hand. My secret is to use a tin of chickpeas and use the chickpea juice (ie. aquafaba) to coat the vegetables in before roasting. They get nice and crispy and any spice sticks to them much better. Aquafaba also eliminates the need to use oil.

Healthy, easy, yummy and of course vegan, gluten free and oil free – my Cauliflower Super Salad

Serves 3

3 medium potatoes, washed and cubed or cut into wedges
1 medium head of cauliflower, cut into small florets
optionally any other vegetables such as kale or pumpkin
grains of choice (I use a pre-cooked mix of brown rice and quinoa)
1 tin of chickpeas, drained (but reserve liquid!) and rinsed well
favourite spices/sauce (e.g. cajun spice, curry mix, bbq sauce)

Method

Preheat oven to 240 °C. Mix the potatoes, cauliflower and chickpeas (or any other legumes and vegetables) in aquafaba and spices.

Bake on a lined sheet until cooked to your liking (about 20-30 minutes). Add precooked grains, mix through and serve with your favourite dressing!

Enjoy! Nat xoxo

Vegan Mushroom Bourguignon

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Delicious vegan low-fat Mushroom Bourguignon

Whether you are veteran vegan, someone who is new to the plantbased lifestyle or just looking for a meat-free staple recipe for lent and beyond, this superb vegan mushroom bourguignon is for you!

It is easy and economical to make yet refined and elegant, looks fancy enough for a dinner party, it is comforting and warming and with its meaty texture will convince even the staunchest meat eater! It is the perfect dish on a gloomy autumn night – and actually for any other night as well!

Mushrooms are a rich, low calorie source of fiber, protein, selenium, and antioxidants. This recipe does without any oil, butter, cream or other fat sources and is therefore low in fat and calories and suitable for pretty much any diet!

It freezes well and is therefore suitable for meal prep.

Mushroom Bourguignon for Meal Prep

4 garlic cloves, minced
2 onions, peeled and finely chopped
3 carrots, finely sliced
3 stalks celery, finely sliced
480g mushrooms, brushed and sliced (any type is fine)
120ml (half a cup) tomato paste
dried thyme and rosemary
1-2 tsp cornstarch or tapioca starch
1 cup vegetable broth
1 cup red wine
salt (or soy sauce) and pepper to taste

Sear garlic, onions, carrots, and celery in a bit of water or broth in a heavy pot until softened, add mushrooms, thyme, rosemary. Add one cup red wine and broth and let cook until reduced and alcohol smell has evaporated (about 25-30 minutes). Add tomato paste and salt or soy sauce and pepper. Dissolve cornstarch or tapioca in equal amount cold water and add to the bourguignon while vigorously stirring. Let simmer until thickened. Serve with mashed potatoes or alternatively over pasta or rice.

Enjoy! Nat xoxo

Sesame Bliss Balls [vegan, gluten free, refined sugar free]

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I love the savoury flavour of sesame in sweet treats, it adds a gentle Middle Eastern note (baklava anyone!) and tones down the sweetness. Besides, sesame seeds are a real nutrition powerhouse. The seeds may be tiny, but they do pack a punch: Besides fibre and protein, just three tablespoons of these little guys provide as much as 22% of your daily calcium, 25% magnesium, 32% manganese, and 21% of zinc (source). They are also said to lower blood pressure and reduce inflammation, among other benefits. Shall we tuck in?

Delicious and healthy sesame bliss balls

One cup packed, pitted, chopped dates
One cup oats, preferably ground
2 tbsp cacao
2 tbsp tahini
4 tbsp sesame seeds

Blend the dates in a high-powered blender until you achieve a smooth date paste texture. Add the remaining ingredients, but only 2 tbsp of the sesame seeds and blend to a homegenous dough. Shape into approx. 20 balls, roll in remaining sesame seeds and refrigerate.

Enjoy!

Nat xoxo

Simple Cacao Bliss Balls [vegan, gluten free, refined sugar free, low fat]

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Who doesn’t love bliss balls? They are a healthy afternoon treat with your cuppa, the perfect pick-me-up for that dreaded afternoon slump, a beloved addition to school lunchboxes or even an energizing breakfast on the run!

Alas, most bliss ball recipes on the nut contain nuts or nut butters, which not only makes them unsuitable for people with allergies, but also unnecessarily high in fat. Here, I present my staple recipe with 5 pantry ingredients!

1 cup (certified gluten free) oats, preferably ground to a coarse flour
1 cup packed (approx. 20) dried dates, pitted, chopped (and soaked in hot water if not using Medjool)
1/4 cup protein powder of choice (vanilla or chocolate works best)
2 tbsp cacao
3 tbsp desiccated coconut (optional)
cinnamon to taste
pinch of sea salt

First, blend the soaked and drained dates in a high-powered blender until you get a smooth date paste. Add the rest of the ingredient and blend until a smooth doughy ball forms. Shape approx. 24 small bliss balls and refrigerate.

Enjoy! Nat xoxo

Lowfat, nut-free “Marzipan” balls [vegan, gluten free]

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A lower fat version of marzipan bliss balls

Marzipan used to be my favourite treat as a child! I have now recreated a lower-fat version with dates instead of marzipan paste and almond extract as a stand-in for that delicious marzipan flavour. These little guys are therefore also perfect if you or the little person in your life is allergic to nuts and they are also a great addition to your school lunchbox!

Delicious nut free marzipan bliss balls made from pantry ingredients

Of course, Medjool dates are always best. However, I know they are pricey and not always easy to find so I often just use regular dried dates from the dried fruit section of the supermarket which are very cheap. It is a good idea to always have a bag of dates in your pantry as they keep for a long time and you can make delicious healthy treats in a jiffy! Regular dried dates would need some soaking in hot water beforehand though. I use a vegan vanilla protein powder which enhances both the flavour and nutritional properties of the marzipan balls and also makes these treats more satisfying without getting a sugar spike. Feel free to replace with ground oats if you are not into protein powders.

I do love the chocolate glaze as it offers the true German “Marzipankonfekt” experience. I use a good-quality vegan dark chocolate with 85% cocoa. Dairy-free dark chocolate can easily be melted in the microwave without curdling or burning (as milk and white chocolates tend to do). Feel free to omit the dark chocolate glaze if you want an even lower-fat version. So whether you feel like an extra-indulgent treat with the chocolate glaze or prefer your marzipan balls pure, you will surely enjoy these “marzipan” balls!

1 packed cup (approx. 20) dried, pitted and chopped dates (soak in hot water if you are not using Medjool)
One rounded scoop (40 grams) vegan vanilla protein powder
Almond extract
1 tbsp cacao or cocoa
50 grams dark chocolate for the glaze (optional)

First, blend the dates in a high-powered blender until a smooth date paste forms. Then add the protein powder, almond extract and cacao and blend some more. The mass should form a doughy ball that does not stick to the sides of your blender. Now roll some small balls of about 2cm diameter – this will yield about 20-24 balls. Now melt some dark chocolate (I use about half a Lindt bar of dark chocolate which is 50 grams) in a small bowl in the microwave for 30 seconds, glaze balls and refrigerate.

Enjoy! Nat xoxo

Pumpkin Spice Bars [vegan, gluten free]

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Quick, easy, healthy and yummy pumpkin spice bars – a great breakfast or snack!

Looking for a quick easy and healthy recipe to have at hand when the 3pm slump strikes, the kids come home hungry from school or you need a quick breakfast on the run that doesn’t weigh you down? Then look no further than these pumpkin spice bars!

I have made and perfected this recipe countless times over the years and let me just reassure you that these pumpkin spice bars don’t need to be pumpkin spice bars at all. You can replace the pumpkin puree with apple puree and have apple bars (my favourite!) or replace it with banana and have banana bars etc. This recipe is veeery forgiving – you can play around with different grains, different sweeteners (or omit sweetener altogether) and it will always work!

Ingredients:
3 flax eggs (3 tbs ground flaxseed dissolved in 9 tbs water or plant milk and left to thicken)
3 cups rolled oats
3/4 tsp baking powder
1 cup pumpkin puree (or apple sauce or other fruit/veg puree)
cinnamon and other spices to taste
pinch of salt
1 cup soy milk or other plant milk
1/4 cup coconut sugar or other sweetener (may be omitted)
sultanas or other dried fruit and seeds (half a cup)

Method:
Preheat fan-forced oven to 180°C. Line or grease a 20×30 cm baking tin. Stir all ingredients together and let rest for 20 minutes – the longer the better! Pour into prepared tin and bake for 20 minutes or until golden on top. Let cool completely before you slice into squares.

Substitutions and adjustments:

As for oats, you can use quick or rolled oats, the rolled oats give a better texture though.

Sweetener: I have made these many times, including with raw sugar, coconut sugar, stevia, honey, and maple syrup and they all work well. As the oats, apple sauce and dried fruit are naturally sweet you can even omit sweetener altogether.

Milk: You can use any plant milk you like. I used soy milk to keep it nut free, but feel free to use nut milks if you don’t need the bars to be nut free.

Add-ins: These bars are very low in fat as they are free of oil, butter and eggs. The fat only derives from the natural fat in the oats and the seeds. If you follow a very low fat diet, omit the seeds and just add dried fruit.

Flax eggs: If you eat eggs, you can use 2 whole eggs instead of the aquafaba.

Pumpkin puree/apple sauce: mashed banana works well if you don’t have apple sauce, or any type of “baby food” purees. I’ve made these with pumpkin purée with great results.

Enjoy!

Nat xoxo

Quick and Easy Chickpea Curry [vegan, gluten free]

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Quick, easy and healthy vegan chickpea curry

Serves 4-6

2 brown onions, peeled and finely chopped
4 garlic cloves, minced
2 tsp ginger, grated
smidge of coconut oil
2 tbsp garam masala
1 tsp cumin
1 tsp fenugreek
2 tsp mustard seeds
1 tbsp turmeric
about 1kg vegetables of choice (potatoes, pumpkin, broccoli, cauliflower, peas, zucchini….)
half cup water
fresh coriander
few leaves of spinach
2 tins of chickpeas, drained and rinsed
1 tin coconut milk
brown sugar, chili and lemon juice to finish

Fry onion, garlic and ginger in coconut oil until fragrant and the onion is caramelised. Add garam masala, cumin, fenugreek, mustard, and turmeric until fragrant. Add chopped vegetables of choice and half a cup of water. Simmer until almost tender. Reduce heat, add coriander, spinach, chickpeas, coconut milk until thickened. Finish with brown sugar, chili, lemon juice to taste and serve with steamed basmati rice.

Enjoy! xoxo

Vegan Cream Cheese Dip [dairy free]

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Yogurt, quark and cream cheese are definitely the things I miss most since giving up dairy. While I can tolerate moderate amounts of dairy again, I try to steer clear as I know I will definitely go overboard once I tuck in!

In Australia it is next to impossible to obtain dairy free alternatives such as vegan cream cheese, vegan yogurt and the like. While in my home country Germany, great-tasting, inexpensive and lowfat soy yogurt and soy quark is readily available at all supermarkets, vegan “yogurt” Down Under is limited to coconut yogurt which is sky-high in fat and obviously tastes nothing like yogurt (and don’t even get me started on the price tag)!

So what was I supposed to do with my cream cheese cravings? Thankfully, I discovered a way to recreate a creamy, dreamy, dairy-free dip that tastes heavenly and surprisingly close to cream cheese. My secret ingredient is….silken tofu.

Silken tofu is readily available, low in fat, relatively inexpensive and virtually flavourless which makes it an excellent vehicle for any savoury or sweet creations you might fancy. And since my first try creating a vegan “cream cheese” with silken tofu was so successful, it is definitely not going to be my last!

This dip really is so delicious, even my dairy-loving husband loved it! And best of all, it is ready in a jiffy and super versatile. I made this version with sundried tomatoes in, but anything will taste amazing – use chopped cucumbers and garlic to create a vegan tzatziki, make a nacho dip with mexican spices and capsicum or even try a sweet version with frozen fruit. The sky is the limit here.

This dip is great with crudités, crackers, on bread or even as a creamy pasta sauce.

1 packet (300g) silken tofu

2 tbsp nutritional yeast

2 tsp lemon juice (apple cider vinegar also works)

Salt and spices to taste

Add-ins (sundried tomatoes, capers, olives, fresh cucumber…)

Simply blitz all ingredients together and there you have it! Vegan cream cheese! This keeps well in the fridge and tastes even better the next day!

Enjoy! Nathalie xoxo