Dairy free – Page 3 – Nat's Ladle

Gingerbread Bliss Balls {vg, gf}

Published on April 9, 2017 by nathaliejasmin2019Leave a comment

I am continuing my bliss balls obsession with a new flavour that is just perfect for the current season – autumn! While autumn here in the southern hemisphere doesn’t necessarily go hand in hand with gingerbread, the shops in Germany and other Northern and Central European countries start to fill up with all kinds of gingerbread-y goodies as soon as the leaves turn yellow. And because gingerbread is so delicious and comforting all year round – not just in the lead-up to Christmas – here’s my gingerbread bliss balls.

The idea for gingerbread bliss balls has been at the back of my mind for a while. After all, if you make carrot cake bliss balls and cookie dough bliss balls, why not turn other baked favourites into healthy snacks as well? I am pleased to say that these babies are utterly delicious! They are spicy, warming, comforting, full of flavour and just divine. I love all my bliss ball creations – if I do say so myself – but I think this is by far my new favourite. So make these now or bookmark this page if you are craving something really delicious and really healthy or frantically looking for Christmas presets (or any presents) in a few months’ time.

These gingerbread bliss balls are of course vegan and gluten free, but they are also nut free, which is great if you are watching your fat intake or struggle with nut allergies. My gingerbread bliss balls are therefore also great for kids’ parties and toddler snacks, in which case you might want to ease up on the spices a bit. Featuring dates, oats, maple syrup and an array of spices, these gingerbread bliss balls are refined sugar free, packed with fiber and magnesium, antioxidants, vitamins and minerals, while cinnamon helps to lower blood sugar, ginger has anti-inflammatory effects, and cardamom aids detoxification.

If that is not enough to convince you, these balls take just a few minutes to prepare!

Gingerbread Bliss Balls

Makes 12-15 bliss balls

2 cups rolled oats
6 Medjool dates
1.5 teaspoons ground ginger
1.5 tsp ground cinnamon
half a tsp nutmeg
half a tsp cardamom
2 tbsp maple syrup
half a tsp gingerbread spice

First, process the oats in a high powdered blender until a coarse meal forms. Add the other ingredients and blitz until you achieve a malleable consistency. Shape 12 to 15 balls and store in the fridge to firm up a little. They can last in the fridge in an airtight container for up to two weeks. But I doubt they will last that long. 😉

Enjoy!

Gluten Free Vegan Baklava Bites

Published on April 2, 2017 by nathaliejasmin2019Leave a comment

There are things like shortbread and brownies that are as easy as pie (excuse the pun) to make gluten free. Others such as crusty bread and pizza are a bit more tricky and rarely work. And then there is those that are downright impossible to make gluten free. One of these would be baklava, i.e. phyllo dough. I have never seen ready-made gluten free phyllo dough in the shops. And no, phyllo dough is NOT puff pastry. While there are baklava recipes in which you could theoretically swap the wheat flour for gluten free flour, the process would be so laborious that it would be hardly worth it. But as a long-standing lover of baklava, I have never given up on my quest for some gluten free baklava, and I am happy to present to you the one and only – gluten free vegan baklava bites! They are a healthy-ish version without all the butter and sugar of the original and they are done in five. Who is in?

The idea for these babies came to me when I had a bowl of gluten free weetbix topped with some nuts and maple syrup the other day. The crunch of the weetbix in combination with the nuts and syrup evoked a long-forgotten pleasure from the blissful days without gluten intolerance: baklava. So my brain started rattling how to make it work and didn’t stop until it screamed: Bliss balls! I call them gluten free vegan baklava bites here just to provide for some linguistic variety. But the concept is much the same. Dates, nuts, cereals, and spices. Blitzed in a blender, then rolled into balls and chilled. It doesn’t get any easier than that!

Needless to say, they are gluten free, vegan, and refined sugar free – something that regular baklava cannot exactly boast with. They are also husband and toddler approved, and therefore a great little and nutritious snack for the whole family (if you are not allergic to nuts, of course). Due to the nuts, this treat is not as low in fat as most of my creations, but nut fat is super healthy for you and also very satisfying. I used a mix of walnuts, pistachios and almonds here. You can use other nuts, but I found that these yield the most trational “baklava” flavour, especially the pistachios.

Walnuts are high in flavonoids for a healthy heart and vitamin E for glowing skin and brain power. Pistachios contain most of the nutrients required for good health, such as vitamins, calcium, iron, magnesium, zinc and copper. Let’s tuck in!

Gluten Free Vegan Baklava Bites

Makes 12-15 baklava bites

3 gluten-free weetbix biscuits, crumbled
1 cup (ca. 12) medjool dates, pitted and roughly chopped
1 cup mixed chopped nuts (such as walnuts, pistachios, almonds)
1-2 tbsp rose water (optional, but provides authentic “baklava” flavour)
2 tbsp natural maple syrup

Just blitz everything in a high-powered blender, roll into balls and chill in the fridge until firmed up. Store in the fridge in an airtight container for up to a week.

Enjoy!

No-Bake Matcha Energy Balls {vg, gf}

Published on March 19, 2017 by nathaliejasmin2019Leave a comment

My obsession with anything green continues. My love for matcha is not exactly a secret, and neither is my infatuation with these little no-bake babies that go by the name bliss balls or energy balls. Want proof that I am not a newbie to these things? See here, here, here, and here. So it was only a matter of time before matcha and energy balls would be happily married in my kitchen. Read: no-bake matcha energy balls.

Matcha does not only taste great – and coming from a green tea hater, this is saying something! – it is also much better for you than standard green tea. Matcha is brimming with antioxidants for that glow in your skin. It boosts memory and concentration – something we all need in our fast-paced lives – and increases energy levels without the coffee jitters. Whether you believe in detoxing or not, matcha green tea is a great way to purify your body and it strengthens your immune system, which is a great asset, especially in the shoulder seasons when the weather doesn’t really know what it wants. Matcha also greatly contributes to an improved mood, so with eight long Melbourne winter months ahead, it’s time to get your matcha in!

These balls are ridiculously easy and quick to make, so there’s absolutely no excuses to chomp down these matcha energy balls in 5 minutes! The only thing you might not have readily available in your pantry is the matcha powder. But I think I’ve offered enough reasons pro matcha, so: Get your hands on the matcha!

No-Bake Matcha Energy Balls

Makes 18 matcha energy balls (or less if you like them bigger)

One rounded, well-packed cup of dates (any kind) (approx. 200 g) (you might need to soak your dates in hot water for ten minutes if not using Medjool. Then drain well and use.)
One cup rolled oats
quarter cup desiccated coconut
2 tsp high-quality organic matcha powder, plus more for rolling

Soak and drain your dates as required. Blitz the oats up until they resemble a course meal. Add soaked and well-drained dates, coconut and matcha and mix on high until well combined. Shape 12 to 18 balls, roll in some more matcha powder if desired and store in the fridge.

Enjoy!

Happy St. Patrick’s Day: 3 Green Smoothies

Published on March 16, 2017 by nathaliejasmin2019Leave a comment

Happy St. Patrick’s Day everyone! I hope you all have lovely plans for the weekend. Whether or not you are into St. Patrick’s Days festivities, green smoothies are a great way to get you off to a great way to get you off to a good start. You can cram pretty much any greens and other goodies into green smoothies and thus make sure you get a healthy dose of greens in before you start your day. Plus, they look lovely and are sure to brighten up your day in more way than one.

While I believe you should have green smoothies as often as possible, they are especially beneficial before and after a night out, be it for St. Patrick’s Day or not! Alcohol is a vitamin thief, so by having a green smoothie before and after drinking, you are replacing lost nutrients and hydrate your body as alcohol is dehydrating. A short sleep is also helped best by packing as much nutrients as you can into your morning drink. That way, you can dance the Saturday away and still enjoy Sunday lunch with your family.

Below are my three favourite green smoothies. Enjoy!

Superfood Smash Green Smoothie

Serves One

One handfull of kale
A handfull of spinach
Handfull of lettuce
One small zucchini, chopped
One stalk celery, chopped
Small apple, chopped
Half a frozen banana
Dash of coconut water or plant milk to blend
One scoop vegan vanilla protein poweder
5 icecubes
Any additions such as wheatgrass etc.

Blend all ingredients in a high-powered blender and enjoy.

Green Warrior Smoothie

Serves One

One kiwifruit
One handfull of spinach
Half a small avocado
1 tbs chia seeds
One scoop vegan vanilla protein powder
A dash of almond milk
1 tsp barley grass powder
5 icecubes

Blend all ingredients in a high-powered blender and enjoy.

Anti-Hangover Green Smoothie

Serves Two

One handfull of baby spinach or lamb’s lettuce
One cup of coconut water
One scoop vegan vanilla protein powder
One inch piece fresh ginger, grated
2 Medjool dates
1 small zucchini or cucumber
One frozen banana
1 tbsp tahin
Dash of lemon juice

Blend all ingredients in a high-powered blender and enjoy.

Clean Oatmeal & Raisin Cookies {vg, gf, nf, sf}

Published on March 14, 2017 by nathaliejasmin2019Leave a comment

My toddler has a pronounced sweet tooth and it is almost impossible to walk her past the cookie and biscuit aisle unscathed. While Tim Tams, Anzacs and co. might be an effective temporary solution to placate a whingeing 2-year old and prevent a mortifying tantrum, they aren’t exactly what the doctor ordered. Needless to say, this doesn’t only apply to kids but to adults as well. Store-bought cookies and biscuits are loaded with processed ingredients, industrial oils and refined sugar. Moreover, white flour (and yes, this applies to “gluten free” items as well that are essentially all refined starch) is nutritionally deplete and its only benefit is the benefit for the manufacturer – by making you eat more than you want or need. Healthy cookies seem to be a contradiction in itself, but I am here to rescue you with my clean oatmeal & raisin cookies.

These babies have four ingredients and require five minutes prep time. Loaded with valuable plant-based protein, slow-burning natural sugars, fibre, minerals, and vitamins, they are incredibly tasty and just perfect for when you’re feeling sluggish (and even when you’re not!). They are completely vegan (hence dairy and egg free), gluten free, soy free and nut free and don’t contain any nasties whatsoever. So what’s their secret? Oats and bananas!

In fact, making healthy cookies out of rolled oats and ripe bananas is nothing new. Social media are literally swarming with this concept, so I didn’t exactly invent it myself. I just played around with the ratios and then added some raisins and cinnamon. I was absolutely blown away by the result so if you are interested in some truly clean oatmeal & raisin cookies, here’s my solution. And guess what – my kid loves them and I love them too! (They are husband approved, too.)

Clean Oatmeal & Raisin Cookies

Makes 12

1 (rounded) cup rolled oats (certified gf if required)
2 ripe bananas
a handfull of raisins or sultanas
1 tbsp cinnamon to taste

Preheat oven to 180 °C and line a cookie sheet with baking paper. Mix all ingredients until you reach a homogenic and malleable mass. You don’t need a blender for this, just your hands and some elbow grease. Shape 12 ping-pong ball sized balls and press them flat into a classic cookie shape. Place on the sheet and bake for roughly 15 minutes or until lightly golden on top. Let cool completely, store in an airtight container in the fridge for up to three days (if they last that long).

Enjoy!

Autumnal Lentil Buckwheat & Beetroot Salad {vg, gf}

Published on March 13, 2017 by nathaliejasmin2019Leave a comment

While Melbourne is enjoying a glorious late summer these last days, it is only a little more than a week until the official beginning of autumn. The evidence is mounting that the cooler season is approaching with big steps. The leaves are changing colour, chestnuts and acorns are adorning the pathways, and the days are getting shorter. Time for warming and earthy dishes such as this lentil buckwheat & beetroot salad with oranges.

It is no secret that lentils and buckwheat are a match made in heaven with their hearty textures and grounding flavours. Together, they also form a complete protein which is why this salad is so valuable for vegans. Beetroot with its sweet earthiness complements the qualities of lentils and buckwheat perfectly, while fresh oranges not only provide a hefty dose of vitamin C to rev up your immune system for the colder season, but with their juicy and tangy flavour lift this dish while chopped walnuts add heart-healthy fats and another textural element to this salad. A generous dose of parsley and spices provides for some bite while a mild dressing made of orange juice, balsamico and maple syrup achieves a perfect balance of flavours.

This is a very simple yet satisfying and wholesome starter or even main meal. I don’t cook the buckwheat as it would get all mushy, but rather roast raw buckwheat groats which makes for some wonderful crunch and nutty aromas. I used brown lentils from the tin although you can cook dry lentils and use them here. As for the beetroot, you can use freshly cooked, packaged or tinned beetroot.

Lentil Buckwheat & Beetroot Salad

Serves 4

1 cup raw buckwheat grouts
1 tin brown lentils, drained and rinsed
2 large oranges, chopped
3 cooked beetroot bulbs, chopped
2 handfulls of fresh parsley
salt, pepper, paprika, chilli and cardamon to taste
4 tbsp fresh orange juice (from the oranges)
3 tbsp balsamic vinegar
3 tbsp maple syrup
2 tbsp chopped walnuts

First, prepare the dressing by cutting your oranges open and squeezing out roughly 4 tbsp of fresh orange juice into a small bowl. Mix with equal amounts balsamic vinegar and maple syrup and adjust the ratios to taste. You may want to add some salt and pepper or other spices or add them to the finished salad. Dry roast the buckwheat in a large non-stick frying pan until golden and aromatic. This should only take a few minutes. Add to a large mixing bowl, then add the lentils, oranges, spices and dressing and mix well. Do not add the beetroots at this stage to avoid colouring of the remaining ingredients. Divide the lentil buckwheat orange mix to four salad plates and top with chopped beetroot, fresh parsley and walnuts.

Enjoy!

Raw Vegan Paleo Lamington Truffles

Published on March 10, 2017 by nathaliejasmin2019Leave a comment

I have a question for you. Are these guys bliss balls, energy balls, bites or truffles? Or something else entirely? I guess they are a bit of everything. But I used the words “bliss balls” and “energy balls” so often that these are truffles. Raw vegan paleo lamington truffles, just to make things clear.

If you love food and health blogs, like I do, you’d probably know that the raw vegan community and the paleo community don’t love each other. However, why not focus on the similarities rather than the differences? Sure, the paleo diet tends to be meat-heavy, but when it comes to cutting out crap from your diet, I think both vegans and paleo dudes agree! And if you ever happen to have a vegan and a paleo friend over for afternoon tea or if you just want a really delicious treat that’s good for you and won’t weigh you down, make these raw vegan paleo lamington truffles.

The lamington belongs to Australia like the barbecue and the pavlova. If you haven’t heard of a lamington, it’s a sponge cake square coated with chocolate and rolled in desiccated coconut. There’s usually also some cream and/or jam between layers. In short, it’s a delicious albeit sugary and unhealthy dessert that is neither gluten free nor vegan. But my raw vegan paleo lamington truffles are coming to your rescue. No refined sugar, no dairy, no wheat, just five super-healthy ingredients. All the taste of lamington with none of the guilt. And even if you’ve never had a lamington, you are more than welcome to tuck in. Either way, you’ll be pleasantly surprised!

Raw vegan paleo lamington truffles

Makes 12

175g dates (about 1 cup packed) (if not using Medjool, you will need to soak them in hot water for half an hour, then drain well)
2 tbsp raw cacao
2 tbsp desiccated coconut
4 tsp LSA or almond meal or flaxseed
3 tsp chia seeds

Blitz the well-drained dates until a paste forms. Add the other ingredients and process until the mix comes together. Shape into 12 balls and store in the fridge for up to a week (I doubt they last that long!)

Enjoy!

Fat Free No Bake Express Vegan Sheperd’s Pie {gf}

Published on March 7, 2017 by nathaliejasmin2019Leave a comment

In theory, the heading says it all. But it does not. What I am going to present you today is absolutely knock-your-socks-off crazy delicious! Don’t believe “fat free”, “vegan”, and “delicious” go together? Hear me out. It’s beginning to look a lot like autumn here in Melbourne, so it’s that time of the year where you are tired of your barbecue and dish out the comfort food again. Just kidding. I mean, tired of barbecues? Never! But yeah, as the days get cooler and the shorts and sandals make way for cardies and boots, you wanna have the matching recipes up your sleeve. And this express vegan sheperd’s pie is one of them.

Like most of my recipes, this baby is a bit of a rush job. One night we were coming home very late and very hungry. Our crisper greeted us with some not-so-crisp vegetables. Limp carrots, wilting celery and rotting onions, I’m looking at you. In short, there were a few things that just screamed “sheperd’s pie”. But sheperd’s pie and quick doesn’t really go together. Or does it?

I am excited to present you with a truly express vegan sheperd’s pie. A sheperd’s pie that, on top of being easy and quick, is gluten free, vegan, and insanely delicious. Yes, it is. I am generally more of an Italian/Asian food girl. I prefer light, flavoursome dishes to traditional Northwest European comfort food. But I’d gladly have two helpings of this sheperd’s pie any time. To be honest, I wasn’t sure whether this would work out. Apart from my crisper with said sad veggies (pun intended, sorry not sorry), my pantry was practically empty. I had no stock or fancy spices at hand so I used water and a bit of good ol’ salt and pepper instead. Also, I had run out of plant milk so the potatoes on top is just that – potatoes. I really used minimal ingredients and minimal equipment. But with maximum results.

As you know if you have been following my blog, I’m pretty lazy. I mean, erh, busy. Really. Or maybe I just can’t be bothered standing in the kitchen for one hour straight. So I like to take shortcuts. Microwaving instead of boiling potatoes? Be my guest. Whatever, I’m going to give you a few options here. Every step comes with an option for lazy bums like me and with an option for people who have too much time on their hands, i.e. people who peel their vegetables. Ugh. Ain’t nobody got time for this. If you peel your vegetables, you obviously got way too much time on your hands. (PM me for my address.) I don’t deny that the end result looks prettier if you peel your vegetables. But I take that “no worries” thing seriously.

And that’s why this express vegan sheperd’s pie is virtually fat free, it’s no bake (so that you can still enjoy this beauty in the peak of summer), it’s ridiculously quick compared to normal sheperd’s pie recipes. It is get-on-your-knees scrumptious (as confirmed by my sheperd’s pie snob husband). And it is also very cheap with a few simple ingredients and no fancy equipment. You’re welcome. And for the avoidance of doubt, this sheperd’s pie is also vegan and gluten free. But you know that already.

Express Vegan Sheperd’s Pie

Serves 4

1kg potatoes, washed, peeled (if you can be bothered), and roughly chopped
optional: a dash of plant milk and some salt and pepper for the potato mash
1 onion, diced
handfull of spring onions, washed and chopped
3 cloves garlic, minced
1 pound (approx. 500g) carrots, washed, peeled (if you can be bothered), and chopped
1 whole celery bunch, washed and chopped
2 cups dry green lentils, rinsed
4 cups either vegetable stock or water and some extra spices such as herb salt, white pepper etc.

First things first, cook your potatoes like you normally do. (I do mine in the microwave, but that’s just me.) In the meantime, heat a large stockpot or French oven and cover the base of the pot with some water. You can use oil, but I like my water sautés. Sauté the onion, spring onions and garlic for a few minutes, then add the carrots, celery and lentils. Add the stock or water and spices. Cover and cook until lentil are tender. Adjust spices.

Meanwhile, puree the potaotes in a high-powered blender (if you are lazy) or mash by hand. Add plant milk and some more spices if desired. I use some of the liquid from the lentil-vegetable mix as the starch will lend a lovely texture to the mash and the pie filling will be less liquidy if you use part of it for the spud. Just saying. Scoop the vegetable mix into a baking dish and scoop the prepared potato mash on top. Bob’s your uncle.

Enjoy!

P.S.: Love lentils? Check out my lentil bolognese, lentil stew and lentil burgers!

Cacao & Coconut Energy Balls {vg, gf}

Published on March 4, 2017 by nathaliejasmin20191 Comment

You guessed it…time for some more energy balls! Who can’t do with some more energy? So I thought I’d come to your rescue with this ridiculously easy cacao & coconut energy balls! These babies look cute enough, but there are some serious superfoods hiding behind their humble appearance! And they are easy-peasy, requiring just a few minutes between meetings and a high-powered blender! Who is in?

While chocolate still suffers from a bad rap, cacao is actually one of the world’s superfoods par excellence. With 40 times the antioxidants of blueberries, raw organic cacao contributes to glowing skin and the prevention of disease. Everyone knows nowadays that a couple of squares of dark chocolate a day have heart-protecting properties. But cacao’s benefits don’t stop there. As the highest plant-based source of iron, it is the best antidote to that feared 3pm slump! Cacao is also sky-high in magnesium – the mineral modern nutritionists beleive we in the Western world are most deficient in! And with more calcium than cow’s milk it’s time we give cacao the green light! Dairy is so 2012. We have cacao & coconut energy balls!

Add to the mix Medjool dates, nature’s powerhouse chock-full of more magnesium, calcium, iron and other goodies, as well as oats (think healthy carbs and fiber) and flaxseed (omega 3s!), and it becomes clear why every bite of this deliciousness is pure goodness in a ball!

Happy rolling.

Cacao & Coconut Energy Balls

1 cup packed Medjool dates, soaked in hot water for an hour, well drained
1 cup oats, ground to a fine flour
1/3 cup raw cacao
1 tbsp flaxseed
half a cup shredded coconut for rolling

Process all ingredients except the coconut in a high-powered blender until the mixture comes together. Chill for 20 minutes, then roll into balls. Toss the coconut in a shallow bowl and roll the balls in it.

Enjoy!

Healthy Coco Pops Squares

Published on February 27, 2017 by nathaliejasmin2019Leave a comment

Of all my unhealthy childhood favourites, sugary breakfast cereals definitely top the list. And of all breakfast cereals coco pops was always the winner. I mean, c’mon, a CHOCOLATE milkshake only CRUNCHY? The flavour of chocolate and the texture of crunch? Can it get any better than this? And don’t even get me started on the cute monkey and his catchy theme song. And coco pops squares…yum! Who needs muesli bars? Coco pops are the best! If you think so too (or have a kid who does), I can definitely help to create a healthier version of a childhood favourite: healthy coco pops squares! Who is in?

Rice bubbles with raw cacao and low GI brown rice syrup instead of all this high-fructose corn syrup provide for a delicacy that will satisfy your sweet tooth without sending your blood sugar soaring. These healthy coco pops squares are light and airy, crunchy with just the right amount of sweetness, and beautifully chocolatey. They are also very low in fat – perfect if you love chocolate but are concerned about the fat grams. This is an indulgence that won’t weigh you down. And due to the rich taste and satisfying chewy texture of these healthy coco pops squares, a little goes a long way and you won’t need much to get you through the feared 3pm slump.

These healthy coco pops squares are some easy to make and affordable goodies, perfect for gatherings and kids parties, but also to indulge your sweet tooth after a meal without overindulging. Please note that while this is definitely a better-for-you version than traditional coco pops squares, it is still a treat that should be treated like a treat and enjoyed in moderation.

Healthy Coco Pops Squares

Makes 10 squares

3 cups (gluten-free) rice bubbles (I use Freedom foods)
half a cup brown rice syrup
1 tbsp coconut oil
dash of vanilla extract
3 tbsp raw cacao
pinch of sea salt

Line a 10x20cm baking pan with baking paper. Pour the rice bubbles into a large mixing bowl. Gently melt the brown rice syrup with the coconut oil, vanilla extract, cacao and salt until fully combined. Pour into the bowl with the rice bubbles and gently stir through until fully incorporated and all bubbles are coated with the mixture. Press into the prepared pan and press down very, very firmly until very firmly pressed down (and I mean firmly!). Freeze for one hour, then lift out of the pan and cut into ten squares with a very sharp knife. Store in the fridge for up to a week.

Enjoy!