Dips and Appetizers – Nat's Ladle

Instant Lowfat Vegan Mayonnaise

Published on December 14, 2017 by nathaliejasmin2019Leave a comment

Ready for a game-changer, peeps? Who doesn’t love mayonnaise? And I bet, after trying this recipe, you’ll love my instant lowfat vegan mayonnaise!

There were two problems with mayonnaise until now: a) it is full of fat, and b) it is incredibly tedious, time-consuming and tricky to make yourself. Obviously, traditional mayonnaise being made from eggs is off-limits if you are vegan or intolerant/allergic to eggs (not to mention the risk of contracting salmonella). If you have ever attempted to make your own mayonnaise, or even tried to “healthify” it, you are in good company. According to internet searches, it is one of the most coveted items to make vegan, oil-free or egg-free. But the plethora of recipes for vegan mayonnaise you can find online were not what I was looking for, either. They generally still use a lot of oil, making a very high-fat vegan substitute or they use cashews as base which are also high in fat, expensive and not suitable if you have nut allergies.

So my browsing of vegan mayonnaise recipes left me thinking of the U2 song: “I still haven’t found what I was looking for…”. Needless to say, I had to create my own version. I wanted it to be very quick, very yummy and very healthy. And I am quite positively surprised that it turned out great on the first try. In fact, this was probably the quickest recipe creation I have ever done.

Delicious homemade mayonnaise — Thick and creamy vegan mayonnaise

I knew I wanted to use tofu as a base but without any added oils. I figured that there needed to be some zing and because I could not decide between apple cider vinegar and lemon juice, I simply used both. And because I love mustard (a remnant of my European heritage), I added that as well. I also added just a tiny pinch of toasted sesame oil which is my favourite oil and gives this mayonnaise a mysterious depth of flavour.

The result was a thick, creamy, luscious mayonnaise that – both in terms of flavour as well as texture – can take on any conventional mayonnaise heads-on. I find it so addictive, I can hardly restrain myself from not gobbling up the whole thing when I make this. And why not? Using naturally low-fat silken tofu as base and with only half a teaspoon of sesame oil, this is a light and lower fat alternative that still provides a very rich, authentic taste. Not a bad effort considering this beauty is gluten free, dairy free, egg free, cholesterol free, vegan, nut free, refined sugar free and almost oil-free!

Tip: If you tolerate garlic, add some garlic to make aioli!

Are your fries/coleslaw/potato salad ready for the healthiest, quickest and most delicious mayonnaise of your life?

Tofu-based mayonnaise — Vegan Mayonnaise that tastes like the real thing!

Instant Lowfat Vegan Mayonnaise

300g nigiri tofu
1 tbsp apple cider vinegar
3 tsp lemon juice
1 tsp Dijon mustard
1 tsp sea salt (use herb sea salt for extra flavour)
1/2 tsp black pepper
1/2 tsp toasted sesame oil

Blitz all ingredients in a high-powered blender and serve straight away. Alternatively, store in the fridge for up to 5 days.

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!

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!

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!

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!

Vegan Vietnamese Pho {gf}

Published on January 17, 2017 by nathaliejasmin2019Leave a comment

Brace yourself peeps, because here comes one of the most delicious, wholesome and satisfying meals you’ll ever make. I am not exaggerating. If you like Asian cuisine, you are going to love this. And who doesn’t love a good soup? I am a big fan of soups of all kind. They are easy, quick and yummy. They are extremely flexible and versatile and a great way to use up leftover veggies. Take that, limp celery! Which means they are economical and help to reduce food waste. A big win all round! Depending on the ingredients you use, they are also one of the cheapest meals you can make. And this vegan Vietnamese pho ticks all the boxes.

What I love about pho is that it is so filling and yet very low in fat. It is also a great all-year round meal. In winter it warms you up, and in summer it is a nice light and refreshing lunch or dinner that doesn’t weigh you down. I love Asian cuisines (the authentic ones, not the usual greasebomb takeaway places in Western countries) – whenever I eat Asian, I really feel how the food just takes all the bad things out of my body. However, eating out Asian can be a challenge if you are vegan (or vegetarian, for that matter). Especially the Vietnamese cuisine tends to be meat-heavy, and you can be hard-pressed to find something truly vegan in a Vietnamese restaurant.

This is where my vegan pho comes in. Filled to the brim with veggies, cubed tofu for the protein and “zoodles” instead of noodles (although you can use any noodles you like), this is one explosion of flavours that is low in carbs, calories and fat, but does not skimp on the taste and nutrition front. See for yourself!

Vegan Vietnamese Pho

Serves 2

750ml vegetable stock
4 garlic cloves, minced
a handfull of leeks (only white and light green part, washed and finely chopped)
3 stalks of celery, washed and finely chopped
a pound (ca. 500 g) mixed vegetables (I used carrots, broccoli, green beans, capsicum, onions and baby corn)
a teaspoon ground ginger
teaspoon hot curry powder
a teaspoon of black pepper
half a teaspoon ground cinnamon
half a teaspoon of salt
dash of lemon or lime juice
toppings (optional): fresh coriander, fresh chillies, fried shallots, nuts….

For the zoodles:
2 medium zucchini (or equivalent amount of other noodles)
2 tbsp tamari

And also:
300 g firm tofu, cut into cubes

Fry the garlic in a large saucepan until aromatic, add the stock, leeks, celery and vegetables and bring to the boil. Add the spices, turn down the heat and cook until the vegetables are just tender (do not overcook!). Meanwhile, prepare the zoodles, toss in the tamari and divide into two bowls. Top with the veggies, broth and tofu and top with your toppings if using.

Enjoy!

Lowfat Vegan Pâté

Published on December 27, 2016 by nathaliejasmin20191 Comment

Lowfat Vegan Pâté sounds a bit like a plumber (or any other tradesman for that matter) who is quick, good and cheap. It’s pretty much impossible to tick all three boxes. In fact you’d be very lucky if you can tick two of them. A pâté, this French appetiser made of butter, cream (sorry!), raw liver (more sorry!) and cognac (sorry not sorry), is generally neither low in fat nor vegan. While there are recipes for vegetarian and vegan versions of pâté, I am yet to find one that is not full of nuts and oil. I believe an appetiser should not contain all your calories for the day so I created one that is much lighter and healthier than all its colleagues, be they vegan or not, yet still filling and satisfying.

With Christmas done and dusted for another year, chances are you are in need for a bit of a reset. I always believe that tomorrow starts today and that you should not postpone your commitment to a healthier life. Whether you want to go down the vegan route or not, having a repertoire of easy and delicious plant-based recipes can help you on the way to a cleaner and greener life. The good news is, there is absolutely no need to sacrifice your old favourites in favour of a healthy and ethical lifestyle. Hello, creamy Alfredo pasta, decadent chocolate mud cake and hearty Bolognese! Yup, all vegan, gluten free and low fat. And now you are in for another treat: lowfat vegan pâté!

This one came about coincidentally. I was feeling peckish and craved some gluten free crackers with a delicious spread. Having had pretty much all hummus varieties under the sun (here, here and here), I was looking for something a little different and just threw some random things into my blender. The result looked and tasted like a French liver pâté. Eureka! I had created a lowfat vegan pâté! Consisting of pumpkin, beans, olives and oats this savoury little beauty comes with a bucket full of fibre, beta carotene, protein and a little healthy monounsaturated fat from the olives. No nasties, no processed crap, no cruelty, no worries. Just pure goodness in a cute serving bowl (one of the main reasons I love making dips is that I can make use of all my serving bowls).

That’s not where the awesomeness stops, however. This spread – provided you have the pumpkin mash ready to go, but you could also use babyfood – comes together in less than five minutes. You read that one right. You likely have all ingredients at hand and if not, it’s going to be a very short trip to the supermarket. Best thing is, both my husband and daughter cannot get enough of it, and since neither of them is into healthy eating, I take this as a big compliment! Healthy stuff that doesn’t taste healthy. How good is that?

So here is to lowfat vegan pâté – it looks and tastes like a “real” pâté, but without the fat and the cruelty!

Lowfat Vegan Pâté

One tin mixed beans (can use lentils or any brownish beans although the texture will be slightly different)
1/2 cup pumpkin puree or savoury vegan babyfood such as mashed (sweet) potato
1/2 cup oats
1/4 cup nutritional yeast
a handfull of kalamata olives
salt and pepper to taste

Just blend all ingredients in a high-powered blender and store in an airthight container in the fridge. Can be enjoyed straight away but the texture will improve after chilling for 30 minutes.

Enjoy!

Lowfat Lentil Carrot Hummus {vg, gf}

Published on December 19, 2016 by nathaliejasmin2019Leave a comment

Have you ever considered making hummus with lentils? If you haven’t noticed already, I love all things legumes with their only downside being a little hard on the ol’ stomach at times. Which is why lentils are great. i have mentioned before that lentils might be easier to digest for some and with their hearty, meaty flavour are a nice alternative to chick peas and other beans. With lots of garlic, carrots and red peppers and only very little fat coming from healthy tahini paste, this hummus is infinitely better for you and tastes – in my humble opinion – better than any store-bought hummus! It is also incredibly quick to make with ingredients you likely have in your pantry. I’d consider this an allround win.

This lowfat lentil carrot hummus has been tried and tested by friends and family. It never fails to hit the spot, so give it a go! Tasty with just the right amount of spice, much lower in fat than store-bought hummus and very filling. I doubt you’ll be in a hurry to buy hummus from the shop again! It is also vegan, gluten free, soy free, refined sugar free, and nut free – a great recipe to have in your repertoire for entertaining as you’ll tick most dietary requirements! Tip: Try it with my 5-minute vegan gluten free naan bread!

Lowfat Lentil Carrot Hummus

1 tin lentils, drained and rinsed
½ cup grated carrots
½ cup roasted red peppers (can be from the jar)
2 garlic cloves, minced
1 tbsp dukkah (optional)
3 tsp souk spice mix or blend your own with a pinch each of black pepper, allspice, cumin, coriander, turmeric, cinnamon, paprika, cardamom, cayenne, and nutmeg
2 tsp lemon juice
2 tsp tahin (omit if you want to make it fat free)
pinch of salt

Just blitz everything in a high-powered blender and –

Enjoy!

Oil-free Beetroot Hummus

Published on November 16, 2016 by nathaliejasmin20192 Comments

No, this is not a raspberry mousse, much as I’d like one! It’s beetroot hummus – and an oil-free, vegan, gluten free and soy free one no less! The colour, you ask? Tinned beetroot for the win! If you can boost the nutrition of your snack with a multitude of vitamins, minerals and antioxidants all while turning it the most stunning colour ever, why wouldn’t you? And with eight simple ingredients you possible have sitting in your pantry right now (or can easily enough pick up from the store), there is just no reason not to make this hummus and impress your guests and your family (and yourself) with this beauty. This is pretty much an instant affair, so a good candidate if you have friends dropping in unexpectedly.

I am not exaggerating if I say that it tastes absolutely a-maaazing. I love any version of hummus, but the sweetness of the beetroot just works perfectly to offset the earthiness of the chickpeas and the pungent garlic. My toddler is in love with this hummus which is the biggest compliment ever as at the moment she seems to be the pickiest eater ever! So I’m happy that I’ve got something for her that’s pink and still good for her. 🙂

One word of warning – this hummus may be “oil-free”, but due to the lovely tahini it is not “fat-free”, so moderation – if you can! – is key.

Oil-free Beetroot Hummus

1 tin chickpeas, drained and rinsed
1/3 tin tinned beetroot, drained (not rinsed)
2 tbsp tahini (sesame paste)
1-2 tbsp plant milk (depending on how you like the consistency)
1-2 cloves garlic, minced (depending on your taste)
dash of lemon juice
1 tsp smooth mustard
1 healthy pinch of Maldon Sea Salt

Simply blitz all the ingredients in a high-powered blender until completely smooth, then transfer to a bowl and chill until using. Lasts about one week in the fridge.

Enjoy!

Healthy Asian Sesame Dressing {gf, vg}

Published on November 2, 2016 by nathaliejasmin2019Leave a comment

I got a sample for Japanese roasted sesame dressing at the recent Melbourne show. I love Japanese food, so this was right up my alley – until I discovered the ingredient list! This dressing consisted mainly of soybean oil, canola oil and “vegetable” oil – the worst types of oil you can consume – and barely had any real sesame in it. Plus, with soy sauce and egg yolks it was not exactly gluten free or vegan friendly, and don’t even get me started on the MSG! I knew I had to come up with a rock-solid alternative and figured there must be a way to create a healthy, gluten free and vegan alternative that in terms of taste, doesn’t need to hide behind the store-bought version – my healthy Asian sesame dressing.

What I came up with is an absolutely kick-ace dressing with just six ingredients. I doesn’t even take five minutes of your time to throw together. Due to the fragrant toasted sesame oil, a little goes a long way, so you don’t need to blow your calorie budget. Gluten-free tamari replaces soy sauce. Natural maple syrup stands in for of sugar. Organic almond milk works to achieve a creamy texture. Apple cider vinegar for added digestive benefits and last not least just a tiny amount of mustard – there goes your roasted sesame dressing! This dressing works with any Asian-inspired dish but also as a dipping sauce for crudités or ricepaper rolls!

Healthy Asian Sesame Dressing {gf, vg}

Serves 2

1 tablespoon organic cold-pressed toasted sesame oil
1.5 tablespoon organic tamari
1.5 tablespoon organic maple syrup
1 tablespoon organic apple cider vinegar
1 teaspoon smooth and mild mustard
2 tablespoons plant milk

Place all ingredients into a small tightly closeable jar and shake! Use immediately or store in the fridge and use within three days.

Enjoy!