Dairy free – Page 4 – Nat's Ladle

Crispy Oil-Free Potato Wedges

Published on February 26, 2017 by nathaliejasmin2019Leave a comment

I loooove potatoes. Seriously. They are so much more than a side dish. Not only do they taste delicious, they are so filling and satisfying that they make for a complete meal. I love them in any state – boiled, baked, roasted, mashed, fried…but they are at their best in the form of chips or wedges. Now, if this sounds greasy and unhealthy to you, dripping with trans fats and all sorts of nasties, hear me out. It is possible to achieve the perfect crispy oil-free potato wedges. No oil and no deep-frying required!

These are not the result of an air-fryer (if you are remotely familiar with instagram you would have come across the latest craze that is air-fryers). No fancy or expensive equipment required, just a good ol’ oven, a baking tray and 40 minutes of your time. That’s all!

While rice, noodles, pasta and (gluten-free) bread all have their merits, nothing will keep you full for as long as a good plate of spuds. Being much lower in carbohydrates and calories than other “side dishes” and with their favourable nutritional profile, potatoes are closer to vegetables than starchy sides. They are fat and cholesterol free and bursting with iron and vitamin C. Vitamin C actually improves the absorption of iron which is why potatoes are extremely valuable for vegans and vegetarians. They contain more potassium than a banana, are a good source of vitamin B6, fiber, magnesium and antioxidants as well as the so-called “resistant starch”. Resistant starch works like soluble fiber which contributes to improved insulin sensitivity, lower blood sugar levels, reduced appetite and improved digestion.

Enough said about the benefits of spuds, I bet you just want to know how to achieve the perfect crispy oil-free potato wedges! Crispy wedges without any oil? What’s the secret ingredient? Yes, there is actually a secret ingredient. And that is…water! I knew that in gluten-free bread baking, putting a tray of water into the oven helps the bread to form a proper crispy crust. I thought that this must also be possible with potatoes! While I have achieved good results dry-roasting potatoes before, adding some water to the tray definitely put these babies onto a new level. Unlike with bread where a separate water tray is put into the oven, the water is added directly to the tray with the potatoes on it.

Crispy oil-free potato wedges

Serves 4

1kg potatoes, washed and cut into wedges
1-2 tbsp coarse sea salt
1 tsp paprika
halt a cup plain water

Preheat the oven to 230 °C. Spread the prepared wedges onto a non-stick (or lined) baking tray. Mix the salt and paprika in a small bowl. Sprinkle the spice mix over the potatoes and rub into the wedges. Add the water to the tray. Bake for approx. 40 minutes, turning halfway.

Enjoy!

Mango Nectarine & Baobab Smoothie {vg}

Published on February 25, 2017 by nathaliejasmin20191 Comment

Summer is clearly coming to a close in Australia. This, sadly, means saying farewell to some of my favorite fruits. Strawberries, raspberries, cherries, apricots, watermelons – oh, and mango and nectarines, of course. The flavour and texture of mango and nectarines complement each other so well, so why not throw them together. My newly found love for the fruity and tangy taste of baobab led to the idea for a mango nectarine & baobab smoothie!

This smoothie is thick, creamy, and refreshing, a bit like a mango lassi. It is, however, less sweet and has a slightly tangy, yogurt-like flavour which I absolutely love – without any dairy! You would never think that this creation is vegan, refined sugar free, low in fat and good for you. I have already raved about the health benefits of baobab in my recent blog post about lemon poppyseed & baobab bliss balls. Baobab is shock full of electrolytes (great to hydrate on a hot day!), has more antioxidants than goji and acai (hello glowing skin and healthy immune system), plus fiber, vitamin C, potassium, magnesium and calcium to boot!

While technically not mandatory for the purposes of this smoothie, the addition of baobab boosts the already amazing health benefits of mangoes and nectarines. Think fibre, vitamin C, vitamin A, antioxidants, vitamin E and much more. With its unique fruity and zesty taste, baobab with mangoes and nectarines makes for a winning summer flavour combination – not only in summer!

Mango Nectarine & Baobab Smoothie

Serves 2

250 g frozen mango
3-4 fresh nectarines
one cup soy milk or other plant milk
4 tbsp baobab powder
mint to serve (optional)

Blend fruit, milk and baobab until nice and smooth, divide between two glasses and serve with mint and fresh fruit.

Enjoy!

Spicy Lentil & Black Bean Stew {vg, gf}

Published on February 24, 2017 by nathaliejasmin20191 Comment

My love for lentils continues. I’m still not tired of lentil bolognese, lentil hummus, lentil pâté and lentil burgers. And with autumn clearly on the way here in Melbourne, it’s time for soups, stews, spice and all things nice again. And because I love black beans too (black bean chocolate cake, anyone?), here’s a spicy lentil & black bean stew, just for you.

To make things clear, you could really use any legumes in this one. I just found that the combo lentils and black beans was really yummy and filling. This dish is a bit of a crossover between Moroccan and Mexican, but that will vary depending on the spices you use. This stew is actually so dirt easy to make that it almost can’t be called a recipe, but I found it so delicious that i thought I’d post it anyway. It really is one of my easiest and most straightforward recipes (I know I say that a lot), but basically, if you have tinned tomatoes, some legumes and spices in your pantry, you can start right now, and in less than half an hour have a crowd-pleasing meal that is tasty, satisfying, warming, comforting, nourishing, keeps well in fridge and freezer, and is good for you.

I have already mentioned the numerous health benefits of lentil, beans, and tomatoes – the staples in this spicy lentil & black bean stew – at length, so if you are interested what goodies you put into your body with this baby, a google search will tell you! 🙂 Feel free to add more vegetables to boost the goodness of this wonderful stew. Like all my recipes, this spicy lentil & black bean stew is both gluten free and vegan, and it is also low in carbs and practically fat free. All of the comfort with none of the guilt.

Spicy Lentil & Black Bean Stew

Serves 3

1 large onion, sliced or chopped
2 garlic cloves, minced
1 tbsp ground coriander
1 tbsp ground cumin
a pinch of chilli powder (optional)
salt and black pepper to taste
400 g can diced tomatoes
1 cup water
half a cup dry green lentils
400 g can black beans, rinsed and drained
fresh parsley to serve

Heat a heavy-based saucepan or cast iron pot and sauté the onion in a bit of water to prevent sticking for a few minutes or until soft and translucent. Add the remaining spices (garlic, coriander, cumin, chilli, salt and pepper) and cook for another two minutes. Add the tomatoes, water, lentils, and black beans. Bring to the boil and simmer until the lentils are soft, about 20 minutes. Adjust the spices and serve with fresh parsley.

Enjoy!

Lemon, Poppyseed & Baobab Bliss Balls {vg, gf}

Published on February 23, 2017 by nathaliejasmin20191 Comment

I have a confession to make. I am addicted to bliss balls. /Have you checked out these, these, these and those beauties yet?) They are easy and quick to make, generally require only a few easy ingredients and are a great portable way to beat the mid-afternoon slump (and keep your toddler happy). They are also incredibly customisable. Generally speaking, as long as you got dates and either nuts and/or oats, you can make bliss balls. And you can make them your own. Add cocoa, vanilla, your favourite superfoods…the options are endless. That’s why I thought i come up with something different compared to the standard cacao-based bliss balls and offer you an old favourite: lemon and poppyseed. And because I am a health geek and like my superfoods, they are not only lemon & poppyseed bliss balls, but lemon, poppyseed & baobab bliss balls.

You might not have heard about baobab powder. Touted as the queen of superfoods, it is a highly nutritious fruit of the African Baobab tree. It is naturally raw, vegan and gluten-free and bursting with antioxidants, fiber, electrolytes, minerals and vitamins. Baobab has more fibre than chia seeds and almost 5 times as much vitamin C as goji berries. Please note that the use of baobab is not essential to make these bliss balls work, but I thought it would be nice to include a recipe for a superfood I recently discovered as you might be interested how to use it (I always try to extend the use of superfoods beyond adding to smoothies). Baobab also has a nice subtle fruity flavour that goes well with something lemony.

These bliss balls furthermore boast dates, oats, and coconut flour and are therefore packed with more fibre and minerals. Poppyseeds are a great source of iron, copper, calcium, magnesium and zinc and have been traditionally used in ayurveda for glowing skin. I love these lemon, poppyseed & baobab bliss balls so much. Their tangy taste has something cheesecake-y about them, and due to their high fibre content they keep me full and happy until the next meal. They are also refined sugar-free, with healthy, slow-burning carbs from dates and oats and only very little fat. I hope you enjoy them!

Lemon, Poppyseed & Baobab Bliss Balls

Makes 20 bliss balls

10 pitted dates (any dates will work, but if not using Medjool dates, you will have to soak your dates for a few minutes in hot water to soften them up, then drain well)
1 cup oats, ground to a fine meal
half a cup coconut flour
juice of one lemon (or less if you prefer it less lemony)
half a cup dessiccated coconut
2 tbsp poppy seeds
1 tbsp baobab powder

Blitz all ingredients in a high-powdered blender until well combined and starting to stick together. Leave the mixture in the fridge for ten minutes to firm up, then roll into 20 balls and store in the fridge. They will get more delicious over the coming days!

Enjoy!

Buckwheat & Lentil Burgers {vg, gf}

Published on February 21, 2017 by nathaliejasmin20193 Comments

I did it. I created the perfect vegan (and gluten free) burger. This was preceded by one year of consistently trying to develop a recipe for a vegan gluten free burger that: a) would not fall apart when flipping, b) appeal even to the most ardent meat eater (my husband). I don’t want to spoil the ending for you guys, but: Everything sorted itself out in the end. I feel such a sense of achievement. Here they are…drumroll…my perfect buckwheat & lentil burgers.

If you are after a recipe for a vegan and gluten free burger, this buckwheat & lentil burger is the only one you’ll ever need! Both buckwheat groats and lentils are not only very cheap, but they are bursting with fiber and protein to make a meat burger pale in comparison. Far from just being another hipster food, buckwheat has traditionally been consumed for thousands of years, and for good reason! It is shock-full of antioxidants for a healthy heart and glowing skin and it boasts a unique amino acid combination compared to other grains. Buckwheat has been linked to lower cholesterol and blood pressure, and even the grain-phobic paleo community is in favour of buckwheat (which is actually not a grain, but a seed). Other benefits include an array of vitamins and minerals such as magnesium, manganese, phosphorus, and folate. And as buckwheat cooks a lot quicker than rice or quinoa, it is a great hassle-free addition to your pantry.

Lentils are a favourite among vegans and vegetarians. With a whopping 18 grams of protein per cup they keep you full and happy and are the perfect argument when you get asked: “Where do you get your protein?”. Lentils’ high level of soluble fiber has cholesterol-lowering benefits, improves digestion and keeps your arteries clean. Besides, its slow-burning carbs provide sustained energy and keep cravings at bay. All the more reason to include lentils in your diet more often – whether you are vegan or not!

Back to these burgers. So they are a nutrition bomb, easy to make, and – yes – they are indeed delicious. They are “meaty”, hearty, comforting, filling, satisfying, they don’t crumble, they are perfect. Bursting with high-value plant protein while boasting a moderate amount of healthy carbs and being low in fat, they make for a perfect main meal or snack. They are ready in 20-25 minutes – no chilling of the “batter” required – and freeze beautifully. So please add this recipe to your repertoire. You will know why!

Buckwheat & Lentil Burgers

Makes 12 burgers

1/2 onion, diced
2 cloves garlic, minced
One cup dried green lentils
One cup raw buckwheat groats
2 cups vegetable stock
2 cups water
3 tbsp spice blend of choice (I used turmeric, cumin,coriander, cardamon, black pepper, nutmeg, cayenne pepper and paprika)
1 tsp salt
1/3 cup LSA
2 tbsp chia seeds

Sauté the onion and garlic in a large stockpot until soft and the onion is translucent. Add the lentils, buckwheat, stock and water and simmer together until the lentils are soft and the liquid is absorbed (this will take around 15-20 minutes). Let the mixture cool down a bit, then transfer to a high-powered blender with the spices, salt, LSA and chia. Blend in increments until you achieve a malleable mass. Be careful as the mixture will still be hot. Once no longer hot to the touch form 12 patties. Heat a non-stick pan (you might need to slightly oil it). Once it is hot, fry the patties about three to four at a time, depending on the size of your pan. Fry for approx. 3-4 minutes, then check with a spatula if they are dry underneath. If they seem dry and move easily around the pan, flip. They should be browned on the fried side. Fry for 3-4 minutes on the other side. (Depending on your stove and pan, it may take up to 5 minutes.)

Enjoy!

Blueberry Muffin Smoothie Shake {vg, gf}

Published on February 19, 2017 by nathaliejasmin2019Leave a comment

Unless you lived under a rock this past year, you would have probably tried a smoothie for breakfast. You might have had a smoothie on top or instead of your usual meal. Maybe you’ve read that it’s a great way to get nutrients in. After all, you can pretty much put anything in it. Or maybe you wanted to try this lowcarb double chocolate weightloss shake your co-workers are raving about. After all, it was half-price at the supermarket this week. Chances are, you were hungry again one hour later and reached for your colleague’s snack size mars bars or got some exercise by getting that enticing blueberry muffin in the café down the road. With a large full-cream latte and two sugars, of course). Bye bye, healthy goals for the new year! To avoid scenes like that from now on, here comes my blueberry muffin smoothie shake!

The truth is, while I am a big fan of smoothies for breakfast or any time of the day for various reasons (as demonstrated here, here, here and here), blended fruits and vegetables are not a complete meal, not even if you add protein powders. It’s healthy, slow-burning carbs from starchy wholefoods such as grains and legumes that keep you full until lunch (and away from the patisseries and vending machines). This blueberry muffin smoothie contains fruit, your favourite milk and favourite protein powder just like any other smoothie, but with the addition of oats (preferably soaked overnight for an ultracreamy texture). I can’t praise the benefits of oats highly enough, and one of their definite perks is that while they do contain carbs and fat, you get a lot of satisfaction per calorie so to speak as they keep your belly full and happy for many hours and are therefore a health geek’s BFF.

I called this a blueberry muffin smoothie shake as it tastes a bit like a blueberry muffin, though much much better for you. It is thick, creamy and immensely satisfying. Customise this according to your liking. Sub your favourite fruit, milk, sweetener or protein powder. Add your supplements and/or some greens to supercharge your breakfast or afternoon snack. If you want to take this a step further, you could use soaked buckwheat groats instead.

Blueberry Muffin Smoothie Shake

Serves 1

Half a cup rolled oats, soaked overnight in water or plant milk (use certified gluten free if required)
a handfull of frozen berries
one scoop of protein powder (if using plain protein powder, add some vanilla and stevia or your favourite sweetener to taste)
half a tsp of cinnamon
any supplements (maca, probiotics etc.)

Simply blitz all ingredients in a high-powered blender and enjoy! You probably don’t need any more liquid as the soaked oats will be liquidy, but feel free to add more plant milk to achieve the desired consistency.

Enjoy!

Skinny Parsnip and Peanut Soup (4 ingredients!) {vg, gf}

Published on February 13, 2017 by nathaliejasmin2019Leave a comment

I do love a good soup, regardless of the weather. And I happened to have a lot of parsnips in this week’s vegetable box delivery (hello, autumn!). Parsnips that were slowly wilting away, screaming at me: “Turn me into a soup!”. I listened to them. And because I am a sucker for unconventional combos, the result was a parsnip and peanut soup. A skinny parsnip and peanut soup, to be precise.

To be honest, I am not the hugest fan of parsnips. I don’t particularly like their texture and the taste does nothing much for me, not even roasted. Throw the good ol’ spud and peanut butter into the equation, however, and magic happens. You don’t even necessarily need the peanuts, I just think it really adds some depth of flavour and it actually works really well with the parsnips and potatoes even though it seems like an unusual pairing. The starchiness of the root vegetables and the creaminess of the nuts just takes this soup to a whole new level of goodness. I used defatted peanut butter powder (pb2) to lower the fat content. However, you could use ground peanuts (or other nuts) or peanut butter instead and this soup would still be very low in calories albeit satisfying.

As a full-time working mum far away from my family (sniff), I take my commitment to create easy, quick and hassle-free recipes very seriously. This soup requires just four ingredients (yes, four!) and a minimal amount of time to prepare. It is also ridiculously fool-proof so you will have absolutely no excuses not to try it! Given that the required ingredients are fairly cheap, this is also a very budget-friendly soup. It is ideally suited to prepare as a big batch and store leftovers in the fridge or freezer. Presented in a beautiful bowl and with some fancy toppings, this soup is also impressive enough to serve at your next dinner party.

Note that if you don’t have or don’t want to use vegetable stock, it’s totally fine to use water instead (that’s what I did). You just need to add salt, pepper and other spices (such as garlic powder) to taste. The stock will make it even more flavoursome but I have tried it both ways and it works beautifully with just the water as well. For what it’s worth, I don’t peel my veggies as it all gets blended up anyway and I use organic but I know tut shat most peaople like to peel their veggies. 😉

Skinny Parsnip and Peanut Soup

Serves 2-4

1 lb (ca. 500 g) potatoes, washed, peeled (optional), and cut into small pieces
4 parsnips, washed and cut into small pieces
3 cups vegetable stock (or water plus salt, pepper, garlic powder and other spices to taste)
2 tbsp powdered peanut butter OR peanut butter OR ground peanuts (or other nut butter or nut meal)

Steam or microwave the vegetables until tender. Bring stock or water and spices to the boil, add the steamed veg and peanut butter/powder, stir and then blend with a stick blender until smooth and creamy. The soup will seem to be liquid and frothy at first, but hold on and it will turn creamy!

Enjoy!

Healthy Vegan Palak Paneer (Tofu and Kale Curry)

Published on February 11, 2017 by nathaliejasmin2019Leave a comment

Indian cuisine is delicious, flavourful, nourishing and has great options for vegan and gluten free dietary requirements. But let’s face it, with its ample use of oil, cream and cashews, it is generally not the healthiest food going around. If you fancy spicy Indian flavours without sacrificing your waistline, I am here to your rescue with this super-quick, ultra-easy, mega-delicious and, yup, healthy vegan palak paneer (aka tofu and kale curry).

I know that palak means spinach and not kale, and that paneer is the name of an Indian cow’s milk cheese, neither of which feature in this dish. Consider my version as a hipster take on palak paneer: lots of protein and only very little fat from silken tofu in combination with superfood kale. Though it is a perfectly good option to use spinach or other leafy greens here, kale is what I had on hand, so kale it was. You could use firm tofu instead of silken tofu here, but I find the silken tofu makes this dish a bit more creamy.

This healthy vegan palak paneer is really easy to put together with just a handful of basic ingredients. Hello easy weeknight meal. Probably the only obscure ingredient I used was powdered peanut butter aka pb2 which might be hard to get so you can use ground cashews instead which would be more authentic but also packs more fat. I used a very light coconut milk for drinking from Vitasoy with only 2% fat which is almost nothing but still conveys this dreamy coconut flavour. You could use a fuller fat coconut milk or other plant milk instead.

Healthy Vegan Palak Paneer

Serves 2

1 block (300g) silken tofu, pressed to remove moisture and cubed
half a tsp or more of sea salt
4 tsp powdered garlic
1 tsp ground ginger
1-2 tsp mild or hot curry powder or garam masala
pinch of kashmiri chilli if you like it hot
250g fresh or frozen kale, thawed
half a cup very light coconut milk or plant milk
2 tbsp powdered peanut butter or ground cashews
a tbsp desiccated coconut

Heat the tofu in a large frying pan with salt, garlic, ginger, curry powder and chilli. You can use a bit of oil or, as I prefer, a bit of water to prevent sticking. Cook for a minute, add the milk, then add the kale and mix with the tofu without breaking up the tofu too much (it should still have the shape of cubes). Adjust the spices according to your tastebuds and cook a few more minutes until your desired consistency is achieved. Add the powdered peanut butter or ground cashews and coconut. Serve with saffron rice or with my 5-minute gluten free naan.

Enjoy!

Tofu Stir Fry with Black Bean Noodles {vg, gf}

Published on February 5, 2017 by nathaliejasmin2019Leave a comment

Stirfry for me is the ultimate comfort food. It is vibrant, full of flavour, satisfying and warming, and I love how versatile it is. Stirfrying means cooking more quickly. Vegetables therefore retain more nutrients. And because stirfrying is so quick, it means less time standing in front of the stove and more time eating! Stirfrying for the win! Here goes my vegan tofu stir fry with black bean noodles. It is ultra quick (about 15-20 minutes) so there are absolutely no excuses for not dishing up a delicious and healthy meal on a week night! (Or any night, for that matter.)

Now, this does not need to be a tofu stir fry and you don’t need to use black bean noodles. I just used them as I think they work well together. I have come to really appreciate bean noodles. They are quite a bit lower in calories and higher in fibre than regular or processed gluten-free noodles/pasta, and they cook in a fraction of the time. If you can’t get your hands on black bean noodles, not to worry! Just use your favourite noodles or zoodles instead. This dish will still be delicious. If you don’t like tofu you could use tempeh (also have a look at my tempeh curry recipe here) or if you avoid soy simply use more veggies or try something new by making chickpea “tofu”. The options are endless.

That’s what I like about these kind of meals. No-one nowadays has the time or desire to go shopping every day so it’s imperative to have a handfull of standby recipes in which you can use whatever you have on hand.

Tofu Stir Fry with Black Bean Noodles

Serves 2

1 pack (300g) tofu, cubed
4 tbsp tamari
2 tbsp maple syrup
4 cloves garlic, minced
1 tbsp apple cider vinegar
1 tbsp ground ginger
half a tbsp sesame oil
dash of fresh lime juice
salt, pepper and chilli to taste

black bean noodles or other noodles (amount to taste)
dash of water or vegetable stock
about a pound (approx. 450-500 grams) mixed vegetables such as green beans, broccoli, sweetcorn, green peas, capsicum, carrots…
cashew nuts, fresh coriander, fresh chilli to serve (optional)

Mix the tamari, maple syrup, garlic, oil, vinegar, ginger, lime juice and spices in a medium bowl, then add the tofu and let sit for 5-10 minutes to soak up the marinade. Prepare the noodles according to the manufacturer’s instructions. Heat water or stock in a large frying pan or, better, a wok, and blanch the vegetables for a couple of minutes. Take out the veggies, then add the tofu with all of the marinade, cover and let cook for 5-10 minutes. Add the veggies, mix in thoroughly and cook for another two minutes. Turn off the heat, toss in the noodles and mix everything through. Adjust the spices and let sit for a minute. Serve with cashews, coriander and chilli according to your liking and…

Enjoy!

Ultracreamy Green Smoothie (with secret ingredient!)

Published on February 3, 2017 by nathaliejasmin20191 Comment

No food blog – and no hipster café – is complete without a green smoothie nowadays. And that’s why I don’t want to hold back with my ultracreamy green smoothie.

Green smoothies can be a bit like cold vegetable soup. They are usually not creamy and indulgent unless they have lots of avocado and/or nut butters in. Now, dont get me wrong, avocado is definitely one of the healthiest foods under the sun and I love them (Avocado tarts or avocado brownies, anyone?). If you are trying to limit the fats in your diet, however, or have financial constraints (as avos can be rather exxy), they might not be your first choice. Thankfully, you can have an ultracreamy green smoothie without the fat – and we are not talking a chemical crap fest here like many things are that are labelled “low fat”, we are talking…beans.

Yes, you read that right. This smoothie contains beans. The protein and starch in the beans provides for ultimate creaminess, bulk and fluffiness as you would normally only achieve by putting LOTS of bananas and LOTS of avocado in. Just 2 tablespoons of any beans mean that you save a lot of avocado fats and banana sugar and still devour ultracreamy goodness! Not to mention that this sneaky addition costs you, like, between 10 and 20 cents, even if you buy organic. So how does that sound?

This smoothie is not only ultracreamy and ultradelicious, it is also ultragood for you. We all know the benefits of leafy greens which should be on our menu daily. The reality is, thinking of a fancy dinner involving several types of leafy greens is a nice idea for us that is hard to put into practice. I am a full-time working mum so I know how hard it can be to get your daily serves of veggies in! A green smoothie is the quickest, easiest and yummiest way to start the day on the right foot or get that mid-afternoon lift you are craving.

Adding beans does not only provide bulk and creaminess, with their protein and fibre this smoothie will keep you full for a long time!

Are you in?

Ultracreamy Green Smoothie

Serves one

2 handfulls of kale or lettuce
2 handfulls of spinach or silverbeet
1 frozen banana
2 tbsp tinned beans of choice
1/2 cup coconut water (or other liquid of choice)
1 scoop vegan protein powder
matcha powder or other greens powder (optional)
any other supplements such as probiotics, maca, ashwagandha… (optional)
a handfull of ice cubes

Blend all ingredients bar the ice cubes in a high-powered blender until smooth. Add the ice cubes and blitz in.

Enjoy!