Paleo – Nat's Ladle

Vegan Chocolate Coconut Panna Cotta with Agar {gluten free, dairy free, sugar free}

Published on February 3, 2018 by nathaliejasmin2019Leave a comment

Panna Cotta is the ultimate Italian dessert. It is creamy and indulgent, but light enough to to be served after a rich meal. Because it is a snap to make and can easily be prepared in advance, it is a popular option for dinner parties. Maximum impression with minimum effort – well, not so fast. Panna cotta (literally “cooked cream”) is traditionally made from cream and/or milk, making it unsuitable for folks with dairy intolerance/allergies or those who avoid dairy for health and/or ethical reasons. Moreover, panna cotta’s infamous “jiggle” results from beef gelatin which is obviously not suitable for vegans and vegetarians or for those who avoid gelatin for religious reasons. But fear not! I got you covered with my vegan chocolate coconut panna cotta – less jiggle, more fun to eat!

The concept to use agar agar instead of gelatin is of course not new and I have experimented with it before. However, it is very difficult to get the ratio right. Most of the time, the vegan “panna cotta” ended up brick hard, overset and just unpleasant to eat. Obviously, a panna cotta made from agar will never be 100% like a gelatin one, but this vegan chocolate coconut panna cotta is almost like the real deal without any dairy – and is omnivore-approved as well. I think that’s a fair deal!

This vegan chocolate coconut panna cotta is fairly foolproof to put together and the agar sets a lot quicker than gelatin – another plus in my book. So yes, if your mother in law texts you to let you know they’ll be at your place for dinner in an hour, you can still whip this one up and have it ready for dessert. If that sounds good or you just want to have an excuse to enjoy a healthier, but no less delicious, version of a classic, grab your pot and stirrer now!

I used coconut milk for this panna cotta. I tried both full-fat and “light” versions and it definitely works with both! Obviously, more fat equals more taste but if you have a luscious main meal and want to go easy on the dessert, you can totally use light coconut milk here. In any case, coconut milk contains beneficial fat called lauric acid, a medium-chain fatty acid that’s easily absorbed and used by the body for energy. Coconuts’ fatty acids are primarily saturated fats, but they’re known to actually help you lower cholesterol levels, improve blood pressure, and prevent heart attacks or a stroke. I don’t think your traditional panna cotta can match this!

I also used xylitol instead of sugar (though you can totally use sugar or any other sweetener of your choice). This makes this dessert practically zero-carb, although that is not necessary. The idea to add cacao is due to the fact that I had run out of vanilla. If you have vanilla, I would still recommend adding it as it just makes everything awesome. I used raw organic cacao – another superfood I consume pretty much daily. Not that I am a health freak. But if you can have deliciousness that’s also good for you, why not?

Another thing I love about this vegan chocolate coconut panna cotta is that it is so customisable. Add some peppermint or orange oil for an interesting twist. Bring the summer on your table by adding some berries or mango!

Vegan Chocolate Coconut Panna Cotta

Serves 6

250ml coconut milk (light is fine)
1.5 teaspoon coconut oil (melted)
0.5 teaspoon agar agar powder
2 tablespoons xylitol or sugar
2 tablespoons raw cacao
a dash of vanilla essence (optional but recommended)

Add coconut milk, coconut oil, agar and xylitol/sugar into a saucepan and stir well over medium heat until completely dissolved. Bring to a gentle boil while constantly stirring, then turn down the heat. Add the cacao and vanilla and keep stirring on a gentle simmer for at least five minutes or until viscous.

I used a silicon mini muffin tray to pour the mixture in. If you are using a ceramic or metal mould/ramekin, you will need to slightly oil it to be able to get the panna cotta out. If you intend to serve it in a glass without flipping it over, you won’t need to worry about. Pour the mix into your mould and chill in the fridge for around two hours. Serve with whatever you fancy. Chocolate sauce and fresh berries are great options.

Enjoy!

Healthy Cauliflower Pudding {vg, gf, lf, lc}

Published on January 29, 2018 by nathaliejasmin2019Leave a comment

Who else hated cauliflower as a kid? I certainly did – now I love it! And I bet I am not the only one. It’s amazing how your tastebuds change, isn’t it? And there is hardly a vegetable that is more versatile than the humble cauliflower. From cauliflower rice and cauliflower pizza dough to cauliflower buffalo wings and cauliflower steak – what can’t you do with cauliflower? Few people though know that cauliflower is not only great in savoury dishes, but also sweet! What? Yes, you read that right! Here comes….drum roll…my healthy cauliflower pudding!

Before you close this page because you think I went completely crazy, hear me out! This is a game changer. Actually, if you haven’t made cauliflower pudding you haven’t lived, in my view. This cauliflower pudding is seriously addictively delicious. It actually reminds me of my favourite childhood dish – wheat semolina pudding (or “Grießbrei” for my German-speaking readers), which is something like cream of wheat (correct me if I am wrong). Which is obviously not gluten free or low-carb or any of those things that the hipster in me relishes in.

So for all the lovers of cream of wheat and Grießbrei out there, here is a healthy version that will absolutely knock your socks off! Besides, it is ready in only a few minutes and it is vegan, gluten free, paleo, low carb and low fat! How about that!! It is also extremely filling, rich in protein and fibre and the best way to get one of the world’s healthiest vegetables into your child. Even my fussy toddler loves it. You will never walk past cauliflower again!

To add a bit of the nitty gritty of what you take in while you are munching this scrumptious healthy cauliflower pudding. Cauliflower is not only higher in protein and lower in carbs than most other vegetables, it is also loaded with fibre for a happy tummy (yes, I suffer from IBS and a lot of fibre-rich foods are off-limits for me but I DO tolerate cauliflower well), folate for healthy blood cells, vitamin C to get that immune system going, B vitamins for energy, enzymes to aid detoxification processes, manganese for the old nerves and antioxidants to protect from cancer. Not bad for a comfort food!

This cauliflower pudding tastes great hot or cold, in a bowl or jar (or straight from the processor), with fresh berries in summer or stewed apple and cinnamon in winter. Or get indulgent with chocolate sauce and add some crunch with cacao nibs and/or nuts and seeds. The options are endless!

Serves 1-2

500 g cauliflower (approx. half a head)
a good dash (75-100ml) almond milk or other plant milk
30g vegan vanilla protein powder
sweetener or flavdrops to taste
real vanilla or vanilla essence
1 tsp guar gum (optional, but helps firm it up; leave out if you tend to have tummy issues like me)

Start by thoroughly washing your cauliflower and trimming it into small pieces. The smaller the pieces, the more quickly it will be cooked. You can also process it in your food processor until it resembles rice to speed up the cooking. Boil, steam or microwave the cauliflower until it becomes REALLY soft – trust me, you don’t want any raw cauliflower pieces in your pudding! Once the cauliflower is cooked and cooled down a little, process with all the other ingredients until smooth and creamy. Adjust the sweetener to your liking and…

Enjoy!

Vegan Paleo Iced Coffee

Published on October 26, 2017 by nathaliejasmin20192 Comments

As you can gather from the title, things are getting serious at NWC headquarters, friends. I mean, coffee is obviously always serious business. But a vegan paleo iced coffee? And one that is high protein, high in fiber, low carb, low fat, dairy free (it’s vegan – duh!), soy free, gluten free, sugar free (it’s paleo – duh!) no less? Add fairtrade to the equation (if you use fairtrade coffee) and you can’t get more hipster than this.

Caffeine is always a good idea (before 4pm that is) but with the weather in Melbourne warming up (kinda), the cravings for an iced latte are getting stronger. Are you with me? Does that mean you should succumb to the overpriced frappuccino at your local coffee shop? I hope not. The good thing is, you can prepare my vegan paleo iced coffee in less than a minute in the comfort of your own home and get a serious buzz while still following your vegan, paleo, low carb, low fat etc. diet. Whatever rocks your boat.

It is worth mentioning as an aside that this vegan paleo iced coffee is thick, creamy and delicious. Just like an iced coffee should be.

Ready to kick the afternoon slump in its a**?

Vegan Paleo Iced Coffee

Serves 1

15 oz. or 450ml filtered water (or plant milk to make it even more creamy)
2 tsp instant coffee granules
5-7 large icecubes
1 large scoop vanilla pea protein powder
flavdrops or sweetener to taste
1 tsp organic guar gum

Blend all ingredients in a high-powered blender.

Enjoy!

Low-Carb Vegan Vanilla Milkshake

Published on October 9, 2017 by nathaliejasmin2019Leave a comment

Vegan “milk” shakes and smoothies (which don’t contain dairy obviously) are all the rage these days. They usually rely heavily on frozen bananas and/or other fruit as well as dried fruit such as dates to achieve a sweet, creamy and thick consistency. While arguably delicious, this makes them heavy on the carbs and sugars, and if you follow a lowcarb diet, they can easily account for your daily allowance of carbohydrates. Enter my low-carb vegan vanilla milkshake – so thick and creamy you won’t miss anything. And it virtually doesn’t have any net carbs!

The secret ingredient is my newly found favourite ingredient – guar gum! It is a completely natural low-carb binder that provides a luscious and viscous texture to anything from smoothies, puddigs and oatmeal to soups, sauces, and homemade icecream. More recipes featuring guar gum will follow but it truly is a game changer if you like your smoothies thick! Plus, you don’t need frozen bananas, yogurt or icecream to get this a dreamy creamy milkshake-y texture.

While I don’t necessarily avoid carbs and sugar myself and don’t think they are the devil they are sometimes made out to be, there are a number of reasons you might want to go easy on carbohydrates. And with this milkshake, you are in for a treat! It is high in protein, low i carbs and low in fat and will keep you going for a while! It is the perfect afternoon treat or dessert that won’t blow your calorie budget. Moreover, it is easy as and only requires ingredients you are likely to have at hand. You won’t even need a milk alternative as it works perfectly fine with plain water. Your favourite nut milk will provide for a creamier texture though.

This milk shake is extremely customisable. You can add your favourite protein powder or any other superfood powder. Add some coffee or raw cacao for an extra boost against that arvo slump. Or dump in any veggies that are starting to look a bit sad. Not to mention, this beauty is ready in 30 seconds to beat that hangry feeling in no time. This milkshake is your lady!

Low-Carb Vegan Vanilla Milkshake

Serves 1-2

500 ml plant milk or filtered water
5-7 icecubes
1 scoop vegan vanilla protein powder
1 tsp organic guar gum
vanilla flavdrops or your favourite sweetener
vanilla extract (optional)
any extras (superfoods, coffee, maca…)

Blitz all ingredients in your high powered blender and –

Enjoy!

Creamy Strawberry & Tahin Smoothie {vg}

Published on July 27, 2017 by nathaliejasmin2019Leave a comment

While it’s not really smoothie weather yet here in Melbourne, I would not want you to miss out on this absolutely divinely delicious smoothie that I whipped up back when the weather was more clement (and strawberries were in season) – tada! My creamy strawberry & tahin smoothie!

Creamy Strawberry & Tahin Smoothie — Creamy Strawberry and Tahin Smoothie

At first sight, you would not think the combination of strawberries and tahin to be a natural one, but trust me, it is mind-blowingly, seriously more-ish! This smoothie is more rich than the smoothies I usually make, but it is very satisfying and will certainly keep you fuller for much longer than lighter smoothies. It is therefore an ideal summery breakfast to keep you going until lunch time or also a great healthy way to finish a meal and avoid late-night munchies.

Tahini not only tastes delicious and yields a great texture when mixed into smoothies and nicecreams, it is also rich in minerals such as phosphorus, lecithin, magnesium, potassium and iron (source) – very important for vegetarians and vegans! The vitamin C in the strawberries and lemon juice actually makes the iron in the tahin more available in your body, so you get to reap the maximum benefits. Tahin is also a good source of methionine, which aids liver detoxification (hangover from last night’s barbecue, anyone?) and is one of the best sources of calcium out there – take that, dairy eaters!

Dates add even more iron and -along with the bananas- magnesium, which is great news. Did you know that magnesium might actually the mineral most people are deficient in? At the same time, magnesium is absolutely vital to keep up your energy levels in this fast-paced world. For athletes, magnesium will significantly contribute to avoiding cramps. Now that’s a winner! Dates also provide a hefty dose of fiber. This is important especially if you consume a lot of liquid meals such as smoothies.

Ready to dig in?

Creamy Strawberry & Tahin Smoothie {vg}

Serves 2

2 cups strawberries, fresh or frozen
1 banana, frozen
1 cup plant milk
half a cup dates
2 tsp lemon juice
1 tbsp tahin
1 tsp vanilla extract

Blend all ingredients in a high-powered blender, pour into two (cute) glasses and…

Enjoy!

Warming Winter Cabbage Stew {vg, gf}

Published on March 26, 2017 by nathaliejasmin2019Leave a comment

It’s that time of the year again. No, not the tax return yet – though that one is looming large too. It’s autumn here in Australia, and with autumn comes, inevitably, winter. While, unlike in the Northern hemisphere, winter in Down Under does not mean Christmas and gingerbread (but rather five consecutive month of rain and inefficient heating, in Melbourne anyway), it is time for warming stews and all sorts of comfort food. Ironically, I feel the cold much more since moving from Germany to Australia, which is probably due to the less than perfect insulation of houses around here. All the more reason to tuck into a steaming bowl of my warming winter cabbage stew, which features all the beauties of the season – potatoes, pumpkins, carrots, …yes, and cabbage. You saw that coming, didn’t you?

Cabbage is generally not a vegetable that people – no matter if vegan or omnivore – are especially excited about. Grossly underrepresented in fine dining spots and hipster cafés alike, cabbage often leads a desolate existence, wilting away in the supermarket next to its en-vogue cousins kale and cauliflower. You don’t see many hashtags saying #cabbageyeah, and it is admittedly not the first veggie I seek out when I visit the farmer’s market. In short, the chances of me ever making cabbage stew were ridiculously low. Not so much because I disliked it but rather because up until recently, it was not a vegetable that occurred to me.

A mistake indeed, as it turned out. Luckily for me (even though I thought it was unlucky at first), my organic vegetable delivery box last week featured one whole head of a drumhead cabbage. Neatly packed in cling wrap. (I never understand why organic delivery services use cling wrap. But that’s a topic for another day.) Needless to say, I wasn’t quite sure what to do with it, so off it went into the crisper. Where it stayed. For a while.

If you know me, you know that I am a big advocate of zero waste. I simply can’t stand throwing out food and can’t really remember when I last threw out food. Being a scientist at heart and pained by the sight of the poor cabbage in my fridge, I started doing my research. And while I was doing this, I started to fall in love with this unsightly and slightly smelly vegetable.

Cabbage has been consumed by many cultures of the world for thousands of years, and for very good reason. It is high in vitamin C to boost your immunity in the colder months, It is linked to the prevention of type 2 diabetes, boasts a number of antioxidants great for cardiovascular health, and provides an array of other vitamins and minerals, such as vitamin K, B6, B1, B2, phosphorus, maganese, potassium, magnesium and calcium, to name just a few. It is a great source of fiber and with its hearty, pasta-like texture, it provides comfort at virtually zero calories, so it is a great weightloss food!

Needless to say, this stew is ridiculously easy to make, a great way to rescue slowly dying veggies from your fridge and it is very cheap too!

Warming Winter Cabbage Stew

Serves 6

4 green onions, cut in small rings (white and light green part only)
3 gloves garlic, minced
half a drumhead cabbage, shredded into bite-sized pieces
4 carrots, cut into bite-sized pieces
a quarter pumpkin, cut into bize-sized pieces
4 medium potatoes, cut into bize-sized pieces
4 cups vegetable stock
1 tin diced tomatoes
salt and pepper to taste
additional spices such as chili, cayenne pepper, or curry powder to taste

Throw the washed and prepared vegetables into a large stockpot or cast-iron pot, Cover with stock, tomatoes and spices, stir well, cover, and cook for about 45 to 60 minutes until potatoes, pumpkin and cabbage are tender. Adjust the spices and serve or keep in the fridge for a few days.

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.

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!

Vegan Watermelon & Peach Smoothie

Published on March 1, 2017 by nathaliejasmin2019Leave a comment

I am on a quest to enjoy all my favourite summer fruits again before autumn definitely hits us. What a revelation to find some frozen watermelon in my freezer which I had wisely deposited there when they were in peak season. I love watermelon on a hot day and have found that frozen watermelon makes the most amazing and refreshing smoothies and shakes. Throw some fresh peaches into the mix and you got a super yummy, creamy, indulgent yet entirely vegan watermelon & peach smoothie!

Watermelon just screams “summer!” like no other fruit does and is one of my favourite breakfasts and snacks on a hot day. But watermelon also shines as a smoothie ingredient. Due to its natural sweetness there is no need to add a lot of other sweeteners to achieve delicious smoothies. Thanks to its high water content you do not have to add much liquid at all to get things blending. Besides its great taste and in spite of being mainly water, watermelon is also extremely good for you. It is an outstanding source of fibre, healthy carbs, antioxidants and electrolytes and hydrates you much better in the hot season or after a workout than just plain water.

This is a very simple smoothie with only four ingredients, requiring just a few minutes of your time, which will wow you with mind-blowing results. If you only have fresh watermelon at hand but want to get going with this recipe immediately, just add a few icecubes. I recommend freezing some watermelon though if you have the chance. Trust me!

Vegan Watermelon & Peach Smoothie

Serves one

1 cup frozen watermelon cubes (1 cup fresh watermelon cubes and a handful of ice cubes)
half a frozen banana or a handfull of frozen mango
dash of plant milk to mix
2 fresh peaches

Just blend all ingredients in a high-powered blender.

Enjoy!